Saturday, July 31, 2010

Training: 7/31/2010


Technique work:
Ring Handstand Push-ups
Muscle Ups

Swim Lesson:
I promised myself the first thing I would do when I got down to Florida was work on my swim technique. I decided to get a lesson with one of the most knowledgeable coaches in the game, Gary Fahey. He has been coaching/swimming for many years and he is on point when it comes to total immersion swimming. The lesson went very well. Once I got on film I saw that I was "clamshell" shaped,almost bent at the waste. I will post the videos once I get them, as well as a full break down of before and after.

Friday, July 30, 2010

Training: 7/30/2010

Workout 1:
4x3min @ 85-90% (6min rests)
rest 12min
4x3min @ 85-90%

Workout 2:

A: BS @ full speed x 1 Rep (Heavy / 70% 1RM as guide)

B: BS @ 20X1 x 10 Reps (Unbroken / Light enough to maintain tempo)

C: BS @ full speed x 1 Rep (Heavier / 75% 1RM as guide)

D: BS @ 20X1 x 20 Reps (Unbroken / Light enough to maintain tempo)

E: BS @ full speed x 1 Rep (Heaviest / 80-85% 1RM as guide)

F: BS @ 20X1 x 30 Reps (Unbroken / Light enough to maintain tempo)

At this point, you should be good and warmed up. Keep consistent TEMPO for EVERY REP IN THIS SERIES (20X1). The idea is to work up to a heavy "1" each time, and adding weight to UNBROKEN sets of 10/20/30. Gauge loads accordingly. Record loads for each set.



Hang Power Snatch (#95/65)

Toes 2 Bar

Wall Ball Shots (20/14)

Distances: 830m, 800m, 825m, 830m, 880m, 850m, 840m, 880m,
Weights: 205#, 185x10, 225#, 155#x20, 235#, 135#x30
Time: 7:31
The morning run was really tough. I am thankful I got out early, because by the end of the run, it was cooking. I had bit of a breakthrough with my technique today. I was driving the knee before which was causing me to be ahead of myself a bit. I am pulling back a little bit more, and this is allowing me to get my foot up much quicker.
I did the second workout later on in the afternoon. Never really did tempo work with lighter weight before, but it definitely hits hard in all the right spots. I did 3x8 @ 3211 for my warmup with 135#. Even that was tough and my legs really felt drained from the run earlier.

Thursday, July 29, 2010

Training: 7/29/2010

Workout 1:
Find 1RM Jerk

Rest 3 min

5 sets:
3 min AMRAP:
40 Pound Weight Vest
5 pullups
10 Pushups
15 Airsquats
3min rest

Workout 2:
2x12min intervals
2 min rest between sets

Notes: PR'd my split jerk: 230#. The form was a little sloppy and I had to press it out. This leads me to believe that there is a lot more in the tank, but we will find out another day. Afterward, I did the cindy mash-up. I completed: 4 rounds, 4 round + 3 pullups, 4 rounds + 1 Pullup, 4 rounds +1, 4 rounds + 2 pullups. With the 20# weighted vest, it was hard to breathe, and my legs were shot from the air squats. Not sure if I was attacking the correct pathway while doing this workout. I had to hit a high end cruise control in this workout. By no means were these 3min goes sprints, but they weren't jogs either. I think when you attack indivdual muscle groups like cindy does (chest, back, quads),it makes it more difficult to shock your system. I like the idea with the vest, but I have to apply it to some other burpees!

Training: 7/28/2010

This might be the cheesiest, least expensive videos ever created! Steve Perry's mullet, what was he thinking? Good tune though....
Workout 1:
3 Rounds for time:
400m Run
21 Kettlebell swings (1.5 pood)
12 Pullups
Time: 8:03


I made the move today. Took a morning flight from New York down to Delray Beach. I am at my new home now, and what other way to kick off a new relationship than to go after one of the most testing benchmark workouts. Jumping off the plane and into this workout was not the smartest idea, especially in the hot Florida sun in the middle of the day. It showed how far I have come in the last 6 months however. I shaved 17 seconds off my previous time, and did the entire workout unbroken. That is area I was most pleased with since I have been working hard in recent weeks saving time by not stepping away from the bar or putting down the weight.

In the coming weeks, I plan on establishing some benchmark lifts and workouts. Stayed tuned, the fun is just beginning!

Wednesday, July 28, 2010

Monday, July 26, 2010

Training: 7/26/2010

Workout 1:
5 rounds:
20 24" box jumps
15 toes-to-bar
2min rest

Times: :54, :51, :53, 1:02, 1:10

Workout 2:
4x500m(2min rests)
Times: 1:36.7, 1:41, 1:40.4, 1:40.8

Notes: First row workout using the "10" damper. Definitely makes it easier to pull a lower number. My legs were absolutely roasted after each set. I had to keep composed, breathe, and shake it out for the next set only 2min after. I was able to keep a solid pace throughout. I was supposed to do the back squat/toes-to-bar workout afterward, but the racks were taken. I improvised and created a burner of a workout. Basically 1min sprints using box-jumps and toes-to-bars. Abs were cooked after. Last workout until Florida!

Sunday, July 25, 2010

Training: 7/25/2010

Workout 1:
3 rounds:
4 min AMRAP:
7 Push Press (135#)
7 CTB Pullups
3min rest
Rounds: 4 + 11 reps, 4 + 5 reps, 5 rounds
Workout 2:
4x1600m (3min rests)
Times: 6:05,6:28, 6:38, 6:34

Notes: wow, I was dreading this day. I have not run over a mile in 6 weeks, choosing to focus more on skill and speed. It definitely showed with the times I put up. I had to rip the band-aide off and start running longer distances. I was displeased with my technique however, breaking at the waist and incorrectly leaning. Did some technique work after. Have to stand straight and lean!

Friday, July 23, 2010

Training: 7/23/2010

Workout 1:
6x200m(1min rest)
Times:3:23,3:28, 3:27, 3:25, 3:28, 3:28
Workout 2:
OHS - 2-4 reps @ 3211 x 5 sets, rest 90 seconds (135,140,145,150)
Double Unders - 50 reps x 5 sets, rest 90 seconds

KB swings - 25 reps unbroken x 4 sets, rest 90 seconds
Wallballs - 25 reps unbroken x 4 sets, rest 90 seconds
Very funny video. I will be trying this when I come down to FL!

Thursday, July 22, 2010

Training: 7/22/2010

6x200m(2min rests) @ 90%

5x6min(4min rests) @ 85%

Notes: There was a swim meet today at the pool, so I am moving the swim workout to Friday. The bike workout was tough. Pushing yourself into an uncomfortable burning sensation for 6min is a tough thing to wrap your head around. Legs were sore from the day before, but overall, a good effort.

Wednesday, July 21, 2010

Training: 7/21/2010

Workout 1:

Workout 2:
Snatch grip first pulls-@ 1112, 5x3(205#)
With a snatch grip on the barbell, stand with the bar(keeping the same back angle as you have at address) and bring the bar to knee height. Really focus on keeping the arms straight and supporting the bar with the lats. Leg press yourself off the ground. Pause, then bring the bar back down.

Front Squat (ass to calves):
10setsx2reps @ 30x1 every minute on the minute(80% 1rm)(185#)
5 min rest
5 sets @ high effort:
15 burpees
20 unbroken chin ups
25 GHD Sit ups
rest 2 min
Times:(2:10, 2:15, 2:39, 2:27, 2:26)

Tuesday, July 20, 2010

Results from Lesson

Clean and Jerk (190#)


Monday, July 19, 2010

Training: 7/19/2010

Olympic Weightlifting Lesson
Today, I have a Olympic weightlifting lesson with Gary Valentine, the head coach of the Connecticut Amateur Weightlifting Team. I hope to refine my skills in the Olympic lifts, especially my snatch and jerk. Hopefully, I will have enough energy to get a run in afterward. I was thinking:
4x1600m (6min rests)

Sunday, July 18, 2010

Training: 7/18/2010

Workout 1:
5 Rounds:
250m Row
15m Lunge walk (carrying a 45# dumbbell in each hand)
30 Unbroken Double Unders
20 Toes-to-bar
15m Lunge Walk
5min rest
Times:(4:17, 4:41, 7:52, 5:00, 7:23)

Workout 2:
2x300m-2min rest (5:15,5:15)
5x75m-:30sec rest(1:06,1:12,1:12,1:13,1:10)

Friday, July 16, 2010

Training: 7/16/2010

Workout 1:
Back squat @30x0 5,4,3,2,1 (3min rest)(235#,245#,255#,265#,275#FAIL)
CTB Chinups(hands facing you)@31x0, 2-3(go heavier the next set if you reach 3 reps)x5sets
+(rest 5-10min)(25#,30#,35#,42#,45#)
5 rounds:
20 Unbroken CTB pullups
40 airsquats
3min rest
Workout 2:
10x2min sprints (4min rests)
(I had a lacrosse game last night, so I wasn't able to do this workout)

Thursday, July 15, 2010



Wednesday, July 14, 2010

Death Race...Are You Game?

(click on picture)

Training: 7/14/2010

Workout 1:
Dead Lift Cluster(rest 10sec between each rep) @ 11x1; 1,1,1,1,1x5; rest 3 min (285#,305#,315#(3), 315(4), 315#(2))
Close Grip Bench Press(Dumbbells) @ 30x0; 3-5 x 5; rest 3 min (75#,80#,90#,95#(3),95#(4))
3 sets:
15 unbroken thrusters (115#)
10sec rest
20 clap push ups
3min rest
Notes: This workout crushed me! Dead-lifts and dumbbells were tough, but the unbroken thrusters into the clapping push-ups brought on a whole new level of pain. Nothing to do but keeping chugging along until the reps were complete and I was a sweaty hunk of flesh, in the fetal position, writhing on the floor...set one complete, two more to go!
Workout 2:
10 x 2 min all out
4min rest

Tuesday, July 13, 2010

Training: 7/13/2010

Death of a legend.........
Workout 1:
4 sets:
1 min row (cals)
1 min knees to elbows
1 min 25# dumbbell burpees
4min rest
Set1- Cal:25
Set2- Cal:25
Set3- Cal:24
Set4- Cal:25

Workout 2:
30 sec hill sprint(max distance at high incline)
jog to bottom and rest 3 min
8min rest between set 4 and 5--
Tabata push-up at the end of 8min
Tabata Results: Max-26 Min-12

Monday, July 12, 2010

Training: 7/11/2010

Workout 1:
4 Rounds:
3- Overhead Squat: (135#,140#,145#(1), 135#) 2min rest
4- Weighted Dips @ 21x0: (65#,70#, 85#, 100#) 2min rest

5 Rounds:
2-3 Push Press @ 12x1: (190#, 195#(2), 195#(2), 195(1)) 2min rest
22 Chest-to-Bar Pull-ups Unbroken: (22,22,22,19,10) 2 min rest

Workout 2:

(click for interview with Robb Wolf and Josh Henkin)

Saturday, July 10, 2010

Friday, July 9, 2010

Training: 7/9/2010

Workout 1:
Snatch Grip Deadlift @ 21X1 - 3,3,3 - 70%; rest 1 min
Bench Press @ 30X0; 5,5,5; rest 3 min
AMRAP Double Unders in 3 minutes
GH Raises @ 2010; 15 x 3; rest 1 min

I didn't do the bike workout from yesterday (it was in the shop), so I will be doing this workout today instead today:

Workout 2:
12x1min @ 95% (4min rests)

(click to watch a paleo video)

Thursday, July 8, 2010

Training: 7/8/2010

Workout 1:
4x1000m Row
(@95%, 5min rests)

Times: 3:31, 3:34, 3:34, 3:35
Notes: This workout crushed me. I felt my muscles building up the heat and burning in each of the last 500m of the set. Pain. Have to embrace the feeling and know that its not going to kill me.

Workout 2:
12x1min sprints on flats(3min rests)

Wednesday, July 7, 2010

WOD: 7/7/2010-Jumping in the OPT waters

I have decided to ditch Crossfit Westchester. It's not for me. My goals are not in line with what they focus on, and I don't need to be doing met-cons 6 days a week. I have decided to join a more local gym by me, and follow OPT's site for the next month, and see where that takes me. I have decided I need to get stronger and more explosive above all else, and be able to go hard for short bursts (<2min).

So without any further first training session:

A. Front Squat @ 30X0; 2-3 x 7; rest 3 min(205,210,215(2),215(2),215(2),215(1)
B1. Seated Military Press @ 30X1; 4-5 x 4; rest 2 min(60,75(4),75,75(4))
B2. KBS heavy - 12-20 reps x 4; rest 2 min(16,17,18,18)-Used a 70# dumbell

10x100m(3min rests)

Tuesday, July 6, 2010

WOD: 7/6/2010

Today was a booch. Got up early (5:45am) cooked my breakfast, grabbed my gear and headed for the train to get to the CF Westchester to catch a workout. When I got to the door, the owner had forgotten the key to the gym, and decided we were heading outside (most likely for bodyweight stuff and running). I told him I was leaving, and got back on the train and headed to work. Why pay good money for something that you can do at home? Not to mention I have a game tonight at 8pm, so I am going to be running a good amount tonight anyway.

I don't care who you are, this was one of the most epic moments in sports history...

Sunday, July 4, 2010

WOD: 7/4/2010

6x30sec car push + 50 Double Unders
3 min rests between sets

12x35sec hill sprints
3:30 rests after sets 1,2,3,5,6,7,9,10,11
6min rests after sets 4 and 8

Notes:I was going to do a 2x10mile repeat but my big gear cable snapped, so I went to plan B. These workouts are very intense and are designed increase your ability to get into an uncomfortable zone and stay there. Good stuff.

The WOD for today is along the same lines. Tapping into the Phospho/creatine energy pathway with the car push, you have to be able to perform soon after with the double unders.

It's that time again!!!!!!!!

Saturday, July 3, 2010


For time:
25 strict pullups
50 Push Press (95#)
75 Box Jumps (24"box)

Time: 5:12

Friday, July 2, 2010

Snatch Progress

Here is my most recent snatch:
In comparing myself to a worldclass olympic lifter, I see some technique flaws that I need to work on:

1) Need to get my ass down farther when addressing the bar.
2) Need to push myself from the ground more, while keeping my weight back and chest up.
3) Weight is way too far forward. Once the weight gets heavy, this will pull me completely out of position.
There is more from here, but I think just fixing these two things will effect the lift further down the line. All in all, I am happy that I am progressing and I see the flaws that I am making. Means there are points to work on and improve.
Goal by July 31...165# snatch

WOD: 7/2/2010

With 95#:
20 Thrusters
20 Push Press
20 OHS
Every minute on the minute do 4 burpees
Time: 7:47
Notes: The thrusters and overhead squats crushed me. Need to get more explosive through the bar in the thruster position.

Swim technique training, 1 hour

Thursday, July 1, 2010


Notes: No Limit/Soaring Eagle captured there first victory last night. I had a pretty solid night at the face-off X (8 of 11 wins). I was sore after the game and ate a meal on the car ride home. Got home took a shower, glanced at the clock...10:30pm. I was supposed to be up at 5:45am the next morning so I knew I had to get right to bed. Of course, I couldn't fall asleep, and I was tossing and turning all night, feeling the scrapes and bruises from the game earlier that night. Decided to skip Crossfit this morning to get some more sleep and give my body a bit of a break. Game tonight, see how I feel after taking every one of the draws last night.
Lacrosse Game Tonight at 8pm

(click on picture)