Training

"Alcohol" by Dutch Lowy...Black Box FW...READ IT!

Oly Lifting
Snatch 1/1/1/1/1
Clean 1/1/1/1/1
Snatch 2+2 position pull 4/4/4/4/4

Metcon:
30max DU rest 30sec x10

Metcon:
2min row
2min Airdyne
-max calories

Note: no rest btwn metcons

Training

"Bumps Along The Way" By Dutch Lowy


Oly Training AM
Snatch 1/1/1/1/1/1/1 Hit 230# for all 7 reps
SC & J 1/1/1/1/1 Hit 270, shoulder was hurting, so I dropped to only doing 315lb squat cleans with no jerk.
Max Double in front Squat x1 Hit 345x2..legs were toast

Note: Worked up to a max double in front squat.

PM Training:
Trap Bar DL 3x20 @315# unbroken sets

Kats Max Front Squat @195lbs.....a 20lb pr!

Great job Kat on your 20lb pr on Front Squat @195lb.....You had more in ya!

Front Squat Max

Front Squat Max

"Today is our second ever online competition with PDX Weightlifting in Protland Oregon. Last time we did Cleans and came out as losers (someone has to lose right?) but this time, i am confident we can out squat them! We are going to do the scoring a bit different so things should come out a bit more even but everyone is invited (and required if you show up) to compete. We are not only a family but a team and we gotta compete together!!

Luckily if you can’t make it in the afternoon we have our morning weightlifting program starting today as well. It is the first of its kind in the area and should be loads of fun! I know someone out there is crazy enough to get up early to throw around some weights right?" Dutch

Click the "Black Box FW max front Squat" Link below, to find out more about what Black Box is

Workout:

Max Front Squat (on video)

Followed by;

5 rounds 

6 thrusters

12 box jumps

30 jump n jacks

Training

"OPT"
A. Power Clean - 2-3 x 4; rest 3 min

B. Hang Power Clean x 1/Jerk x 1 on the minute for 6 min; 90% effort

High Hang Power Snatch - take up to tough single; rest as needed

 Hang Power Snatch TnG reps x 10 for speed/efficiency; rest 90 sec x3

3 rds for time @ 90%:

10 R arm KB snatch - 1.5 pd/1pd
10 L arm KB snatch - 1.5 pd/1pd
15 toes to bar

UFC Expo CrossFit Throwdown Training Day#1

                              Dutch and The Crew over at Black Box FW

This is the clip from the Lifeasrx Tour Competition. Me performing Max Snatch in 5min..great video from SICFIT!
Watch more video of Life As RX Tour - Dallas on sicfit.com
Oly Lifting
Block snatch (knee) - heavy 3, 95% x 3, 90% x 3
Snatch pull on riser - heavy 4, 95% x 4, 90% x 4
Halting snatch deadlift (hip) - heavy 3, 95% x 3, 90% x 3

"Will"
for time:

30 man makers - 35/25#/h

rest 5 min

for time:

50 Double Unders, 10 burpees, 40 Double Unders, 10 burpees, 30 Double Unders, 10 burpees, 20 Double Unders, 10 burpees, 10 Double Unders, 10 burpees

rest 5 min

for time:

50 KBS - 2pd/1.5 pd

Row 350 m

rest 5 min

for time:

Max Cals - AirDyne - 3:30

I want to thank Adam and Mark for coming out to The Lifeasrx Competition and cheering for Kat and I, You guys really kept us going!

Kat/Me/Mark/Adam

Training

LSRF
Press 1rm (10/8/5/3/1)
A1. BB row 3x10 overhand grip
A2. Incline DB bench press 3x10

Oly Lifting
 Snatch Skill work  (no time limit) Work on perfecting all 3 pulls

Training#3
DU x30
Burpee x5
BB row, underhand grip x 7 @185lbs

Training

Enjoy your life.....period!

Metcon #2
7/6/5/4/3/2/1
1 full snatch @155
1 mu
2 full snatch
2 mu
3 full snatch
3 mu
.....continue adding 1 rep to snatch and muscle ups until the clock hits 20min

Metcon #2
5 rounds for time
bench press x5 @205lbs
power clean x5 @205lbs

Training

"Some people create with words or with music or with a brush and paints. I like to make something beautiful when I run. I like to make people stop and say, 'I've never seen anyone run like that before.' It's more than just a race, it's a style. It's doing something better than anyone else. It's being creative." Pre

LSRF Training AM
Reverse band bench press 1rm (10/8/5/3/1rm) Hit 430lbs
A1. Snatch grip behind the neck press 3x8 Had to hit snatch grip push press instead, shoulder was giving me problems
A2. Prone db rows 3x15

Metcon # Pm
3rnds for time;
250m row
10 burpees
5 front squats @185lbs

Training

AM Training:
4 rounds:
11x box jumps @ 24"
10x push jerk @115#
11x box jumps @ 24"
10x kbs @ 2 pood

Skill:
Wall ball 4x25;1min rest btwn sets
hspu 6x5 reps; 30sec rest btws sets

PM Training:
10/9/8/7/6/5/4/3/2/1
Power Clean @ 160#
Pullups

Wod #2 PM Training...not for time, I hit this at home with Kat;
200m run
50 du
30 walking lunges
200m run
75 du
40 walking lunges
200m run
100 du
50 walking lunges

The last wod of the day was more for fun than anything...not even planned, just wanted to do something

Paleo...It's what works?

The past couple of month I have really cleaned up my diet, getting ready for the competition season. Kat and I eat nothing but Paleo with Ice cream every now and again ;-). It takes a person time to dial into their nutrition..hell, sometimes years and years. This is what works best for me and I compete at my best eating this way.  Real Food does not come in a package and is not processed or refined.. Is this simple enough for you? Real food consists of meat, fruits and vegetables, and nuts and seeds. Anything beyond that is not real and is not helping you become healthy.
I have, what I believe, are good reasons why not to eat most processed foods and would love to share those with you. All you have to do is ask. ....so ask?




Heavy OHS:
10x1

Air Force partner WOD heavy: Carl:135 Kat:105;

20 Thrusters
20 SDHP
20 Push Press
20 OHS
20 Front Squats
* Every minute on the minute complete 4 BURPEES

*Challenge btwn Kat and myself
Max DU in 1min x2

Training

Meet Kat. My training partner and the girl of my dreams. She has been my driving force the last couple of months and I have no idea what I would do without her by my side! Thanks for the motivation baby!

15min AMRAP: AM
3 Paralette HSPU
6 hang full squat snatches @95#
9 box Jumps @ 30"

Rnds completed: 6+3paralette hspu +3 box jumps


PM Training:
As many rounds in 3 min @ 100%:
3 heavy swings @88
12 DU's
rest 8 min
As many reps in 3 min @ 100%;
Man Makers - 30#, 20#/h
rest 10 min
As many rounds in 3 min @ 100%;
3 burpees
12 DU's
rest 12 min
As many cals in 3 min @ 100%:
Airdyne

Man Maker - db's/hand, drop into push up with db's, push into top of push up position, perform a 1 arm row per hand where the elbow travels much higher than the back; pull legs in, perform a squat clean thruster with db's - that is one rep

WODS hit

WOD #1 AM
CF games WOD:
5 rope climbs
5 clean and jerk
4 rope climb
4 clean and jerk @165
3 rope climb
3 clean and jerk @185
2 rope climb
2 clean and jerk @205
1 rope climb
1 clean and jerk @225

Took me 8min...i had to add weight each time I hit the bar, so it killed my time.

WOD #2 PM
4 rounds
5 MU
10 DL @245
15 GHD sit ups
50yd sprint
-Every round add 50yds to the sprint, ending with 200yrds.
 Time: 12:15....Movements were separated. i know I could have killed this is 7 or 8 if it was set up like the games....oh well...great wod!