Saturday, February 26, 2011

"Freddy's Revenge"

First time hitting these bad boys. Looking forward to the results!

Strength:Box squat x 1 rm
Dead stop front squat 5 x 5
A1.  OH lunge 3 x 20 (with 45lb plate overhead)
A2.   Weighted back ext. 3 x 25

Freddy's Revenge"

5 rounds for time:
Push Press @ 185LBs x5

burpees x 10

Friday, February 25, 2011

Training 2/23/11

Burgener Warm-up x5

Hang Squat Snatch
Working-2/2/1/1/1; rest 180sec btwn each lift.

Snatch Grip DL
Working-2/1/1/1 (Worked up to like 80-90%)

Cool Down
Row for calories
Airdyne for calories
Death loop x1 (875m)

Tuesday, February 22, 2011


Here is a video of me hitting up an Afro Brutality WOD yesterday called "The 44th President". I ended up doing round 5 twice..LOL! I need to hit this one again, I know I can Get Sub 5 for sure!

Bench Press 1rm

A1. Incline db press 3x6
A2. Wide grip pull-ups, strict, no kipping chest 2 bar 3x10
B1. Ring pushups (feet on box) 3x20
B2. Upright rows 3x10

S. Lewis; Rob Orlando WOD
4 rounds for time of:
Power clean x5@ 205
Hspu x10
500m row

new pr: 12:36
Old pr: 13:58

HSPU Were all unbroken, which was great skill work for me..super stoked!

Saturday, February 19, 2011

Saturdays Training

Visit for more videos

Strength/ Skill WOD: no breathing heavy
5 sets not for time, just keep moving
 bw power clean x5 (so I used 215lbs)
 Burpees x 6
 Strict ring dips( no kipping) x7
 Unbroken Toes to bar x8
 1min rest

Today played like an active rest day for me. It has been a great week leading off with Sundays competition at the Fittest Games. I took Monday off and have been getting after it the other days. I will rest up tomorrow (Sunday) and go hard the next 10wks. Looking forward to pushing myself to the limit during Sectional WODs!

Get Some!

Friday, February 18, 2011

NWA/Afro Brutality

I have been given an outstanding opportunity to be a rep for  Afro Brutality run out of CrossFit Harlem by Syn Martinez . The Team that I will be hitting up WODs with is called NWA. I'm looking forward to getting after it and taking my game to the next level.Thanks Syn for bringing me on board.

-Get some!-

Death Loop x1 (875m)

DL 1RM: 5/5/5/3/3/1
My last lift was at 550# @ 210BW (25lb Pr)

Black History Wod: "The National Association for the Advancement of Colored People is Founded" 7 Thrusters every minute for 15 minutes. If you fail to do 7 within the minute 5 Burpee Penalty 95/65.

Cool down WOD
500m row
3 Unbroken MU
10 butterfly pullups
30 unbroken du
rest 60sec.

Thursday, February 17, 2011


"The pain of disipline is far less than the pain of regret"

I have surrounded myself with a bunch of great people and They have welcomed me right into their community with open arms. The crew that I'm referring to are the staff over at Lift Strong Run Fast. Everyday we stretch together, hit the workout together, motivate one another and discuss topics outside of the gym that are geared towards making us better people at life. I have only been at Lift Strong Run Fast for about 3wks, and my motivation has just shot through the roof! 
   This lets me  know that It's all about the people you surround yourself with (Inside the box and outside of the box). I know with this group of people and my family that not only my training, but my life will improve. I look forward to the next couple of months.... hell years of training and hanging with the crew over at Lift Strong Run Fast
   My secret weapon in my training has bee Kara(my fiancee), She gives it to me straight every single time that I ask her advice about training and diet. Kara is my pushing factor and good luck charm when I compete. Without her, I don't think I could even be doing all of this. So I just want to say , thanks baby for all that you do and put up with, I love you!

I love my community, my family and the sport of CrossFit.
Get Some!

Band Bench Press 8x3
A1. BB undergrip row 3x10; 60sec rest
A2. BB presses (strict form, no bouncing) 3x10; 60sec rest

WOD #1: .com

50-40-30-20 and 10 rep rounds of:

Accessory work:
HSPU 5x6 
Reverse hyper extension 3x15 

Wednesday, February 16, 2011

Sectionals training

Kris in my corner during the Fittest Games Comp over at CrossFit Central

The training crew over at Lift Strong Run Fast

"Impossible is just a big word thrown around by small men who find it easier to live in the world they've been given than to explore the power they have to change it. Impossible is not a fact. It's an opinion. Impossible is not a declaration. It's a dare. Impossible is potential. Impossible is temporary. Impossible is nothing."
Muhammad Ali

Sectionals are right around the corner and every second counts when it comes to my training. I have been going strong now for the past 3 or more months and I don't plan on stopping anytime soon. I'm going to push myself to the limits for 1st place at sectionals, and I know that I can achieve this. I recently placed 10th at the Fittest Games, and while most people tell me that I put out an outstanding performance, I know that I can do better. Constantly improving my game is in my thoughts of every second of every day that passes( Improvements on supplementation, what am I doing wrong, how can I improve my mental psych....etc).  Basically when it comes down to it, I Just have to keep doing what I've been doing..putting in hard work. There are no supplementations for this. 
    I recently joined the crew over at Lift Strong Run Fast, and I have to say that my training has really kicked off with improvements in all areas, not just CrossFit ( Check out what Lift Strong Run Fast is all about)! I also have another great coach by the name of Kris Kepler, this guy really knows my weaknesses and pushes me to the limit in my training..mentally and physically.  I once read that "a coach who coaches himself, coaches an idiot", and I have 100% took this in. With my Solid Training schedule and outstanding coaches like Scott wells and Kris Kepler, I'm going to be unstoppable during sectionals ....Then on to regionals...are you ready?

Get you some!

Todays Training:

Death Loop x2 (875m=1x)

WOD #1
Forward hill run x5
Reverse hill run x5
High Bar prowler x50yrds (using 2 45lb plates)
500m row

Note on hill run: the hill has about a 35 degree incline and it stretches up about 30-40yrds. It was brutal on the legs!

3 sets
KBS x15 @ 88 pounds
GHD x15 (both hands Back)
Box Jumps @ 28inches x15
60sec rest

Scott talking about how the Lift Strong Run Fast Programming works


5 rounds
5db dl
5db hang clean
5db push press
5db squats
:Increase the weight on each round and rest as needed in btwn

I hit 90 pound db on the last round.

Strength @ Lift Strong Run Fast
Pull up x 1 rm
Thruster 3 x 10
A1.  Bench press 3 x 10
A2.  DB bent row 3 x 10 ea. arm
B1.  Neutral grip pull up 3 x 10
B2.  DB alternating ‘arnold’ press 3 x 20

Pullup 1rm:
I stopped at an 88 pound Kb, probably could have gone a bit heavier

all unbroken

Bench Press:
Used 225lbs on all 3 sets

Db rows:
use 100lbs on all 3 sets

just used 35lb dbs and went unbroken

Cool down:
Row 500m +40 Du
Row 1000m +50 Du
Row 2000m +60 DU

Tuesday, February 8, 2011


"Victory over self is not easy. All you have to do is look at those around you losing the battle to understand this."-Morihei Ueshiba

Hitting up some Tricep ext.

A1. Inv. row 3 x 15
A2. Fall through push ups 3 x 20
B1. butterfly pullups 3 x 10
B2. Parallel bar Dips 3 x 20
C1.  Tri. work.  DB Ext 3x25

WOD#1: .com

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups (Plate btwn parallette..head to plate)
10 Toes through rings
20 pound Medicine ball cleans, 15 reps (I used a 45lb bar instead of the 20# ball)

5 rounds for time:
10 GHD situps
25 DU

Cool Down:
Death Loop run (875m) x2 with 3min rest btwn

Monday, February 7, 2011

"The pursuit of strength"

Getting after 5x5 front squat @225 on all sets (this kills after a full day of work)..Get Some!

WOD #1
3rnds for time:
DU x35
MU x5
PP x20 @45 pounds

10min active rest (keep moving)

WOD #2
5 sets:
Hang Squat Snatch x10 @75 pounds
Box Jumps x10 @ 24'
KBS x6,7,8,9,10 @ 88 pounds
Rest 90sec
-Note: For KBS increase one rep each set until you complete 10 reps in the 5th set

-Rest as needed before you move on to the next. Everybody is different when it comes to intensity and recovery. I Went straight into strength after the above WODs. If possible, rest 1-2hrs.

A1.Trap Bar DL 3x10: 30sec rest btwn sets
B1.Rogue reverse Hyper Weighted ( I used 4x 45pound plates on this) 3x10: 15sec rest 
B2.Band abduct with yellow band 3x50:15 sec rest
C1. Step ups on box with knee raise 3x20 (ten on each leg) using 50 pound DBs

Cool Down:
Death loop run (875m)

Training Note:With rest btwn WODs and strength, it took me around 3hrs or so to complete this entire workout.

Saturday, February 5, 2011

Real World power

Scott Wells/ Lift-Strong-Run-Fast

Crossfit The Woodlands - "Limitations" Ad from 31Films on Vimeo.

"Use your own ideas on creating new ways to improve the function of your body-the hell with conventional methods and opinions"-Bruce Lee

Seated BB press 3x10
Seated rows 3x10

Metcon: .com
100 burpee pull ups for time

Cool down:
3rnds not for time
10 GHD sit-ups
10 Clapping push ups

Friday, February 4, 2011

Pushing beyond your comfort zone

Snatch Balance

Metcon: Use 90% of your 3rep max lift from snatch balance
3 rnds for time
Snatch balance x3
ohs x3
Back squat x3
250m row

After resting an hour our more hit up Extra strength/skill work if your feeling it..I was!!

Sumo DL 5/5/5/3/3/1
Front Squat 5/5/5/5/5

Elevated Kb DL 3x15
Super set with:
Pistols 3x16 (8 on each leg)

Cool down:
3 rnds not for time:
30 DU (unbroken)
10 pullups  (Unbroken)