June 5, 2019

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Today

10 Sets for Time:
40% of Max Strict HSPU

Last week, we completed 12 sets at 30%, which build on the first week of 10x30%. This week, we are transitioning towards 40% of our max handstand pushups, but reducing back to 10 sets. So that we can compare times previous weeks:
Today - 10 x 40%
Last Week - 12 x 30%
2 Weeks - 10 x 30%

5 Sets:
1 Tempo Overhead Squat
1 Overhead Squat

Percentages:
Set #1 - 60% of estimated 1RM OHS
Set #2 - 63%
Set #3 - 66%
Set #4 - 69%
Set #5 - 72%

Snatch Balance - Video
5 Sets of 2

Workout Definition

"Slap Happy" Part #1
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
12 Overhead Squats
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #2
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
8 Overhead Squats
4 Burpee Box Jump Overs (24"/20")

Rest 5:00

"Slap Happy" Part #3
In a 5:00 Window...
100 Double-Under Buy-In
Time remaining, AMRAP:
4 Overhead Squats
4 Burpee Box Jump Overs (24"/20")

Qualifier Loads:
Part #1 - 95/65
Part #2 - 115/85
Part #3 - 135/95

Open Loads:
Part #1 - 75/55
Part #2 - 95/65
Part #3 - 115/85

Score will be total rounds of overhead squats and burpees in each part. The double-unders do not contribute towards the score in each round. 

June 4, 2019

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Its been a good start to this week! Great workouts, good turnouts and some Fire and Ice in the afternoon.

Today

Clean Primer:
5 Sets:
1 Hang Clean High Pull
1 Low-Hang Power Clean

"On the 1:30" x 5:
1 Hang Power Clean
1 Power Clean

Workout Definition

15 Power Cleans, 600m Run
10 Power Cleans, 400m Run
5 Power Cleans, 200m Run

Qualifier Rx - 155/105
Open Rx - 135/95

Click "Workout Prep Notes" for details and our primer recommendation.

Bike

:45 work/:45 rest x 10

Yesterday

On the 2:00 x 6 Sets:
On the 0:00... 3 Reps @ 79%
On the 2:00... 1 Rep @ 89%
On the 4:00... 3 Reps @ 82%
On the 6:00... 1 Rep @ 92%
On the 8:00... 3 Reps @ 85%
On the 10:00... 1 Rep @ 95%

Week three of three in this progression, increasing by 2% from last week.

then

2 Sets of 12 @ 52%
Percentage based off our 1RM Front Squat. 

then

Not for Time:
27 GHD Sit-Ups, 25-50' HS Walk
21 GHD Sit-Ups, 25-50' HS Walk
15 GHD Sit-Ups, 25-50' HS Walk
... Directly into:
10-8-6-4-2:
Strict CTB Pull-Ups
Strict Ring Dips

May31, 2019

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Matt Greenwell was the second guy to come to my garage and 10 years later he strolled down the driveway this morning. After a bit of an absence, Matt returned to celebrate his 49th birthday. It was so great to have him back. His most famous and most funny moment was in the video of us getting ready for Tough Mudder by submersing ourselves in ice during the workout. We all stood around the tub looking at it and thinking it was a bad idea and then Matt said “Watch out cameraman!” and jumped in. This made us all do the same.

Happy Birthday Matt. Matt’s best moment is at 2:03…skip to that part.

Todays workout

Wim Hof Breathing

3 Rounds + Pushups

Warm Up Movements

  1. On the 2:00 x 5

    3 Power Clean and Jerk

    2 Thruster

    1 Squat Snatch

    60% of 1RM Snatch building to a heavy complex

  2. Adderall

    In a 10 min window, Run 1 mile then with the time remaining, max reps Clean and Jerk @ 135

    rest 3:00

    In a 7 min window, Run 800m then with the remaining time, max reps Power Snatch @ 115

    Rest 3:00

    In a 4:00 window, Run 400 then max reps Thruster @ 95

I did 15/17/21 on this one. Great workout. Loved it

Happy Birthday Matt Greenwell. Welcome Back!

May 30, 2019

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Sorry for the hiatus on this blog. There has been no slow down in actuality.

The CrossFit Open was occupying my time for quite a while. I finished 69th in the World and then did the Online Qualifier and bumped up my standing to 49th. I was pleased with that finish for this year but plan to go hard this year to make it to the Games as a 50-54 Master next year.

Today

Athletes Notes

Alternating OTM x 10 (5 Rounds)
Odd - 5 Weighted Pull-Ups
Even - 5 Front Squats

Then

Death Race

5 Rounds:
15/10 Calorie Assault Bike
10 Burpees

I finished this one in 6:29. I would like to be able to push that bike harder, but it kills me.

Then

Gratitude 10 min

February 28, 2019

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Yesterday was our run day so we set courses for 3 and 5 miles across the bridges. Take your pick

Today

Clean and Jerk

5-5-3-3-1-1-1

95-115-135-155-175-195-205

then

Max set kipping pullups

I got 50 this morning which made me happy because I have not been able to get to 50 in a while

then

Death By Clean and Jerk

1 1st minute

2 2nd minute

3…

Until you cant keep up

Then

Plate flip and one hand grab for max weight. Lots of us got the 25, Trey got the 35

Feb 26, 2019

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The CrossFit Open is upon us and workout 1 has come and gone.

I tried it twice and for the first time ever, did not improve my score the second time I tried it.

it was:

19 Wall Balls

19 Calories Rowing

AMRAP 15 min

The first time I did 7 rounds + 9 wall balls

The second time I did 7 rounds + 2 Wall balls

I thought my transitions were better and I thought I was moving faster the second time, but apparently not.

Today:

Warm up

Snatch ladder up and down

then

Grace

30 Clean and Jerks @ 135 for time

then

Max Broad Jump x 5

then

Max Bar Hang for time

Feb 7, 2019

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Kim turned 58 yesterday and for his birthday he asked for Ren Park. You can read about the exact specs on Ren Park Workout here

Trevor waxed this one just 11 seconds off his best time ever of 21:39. I came in a minute later and then everyone else was shortly thereafter.

Kim stuck with Alan and Jimmy for an impressive performance.

It was great to run into the F3 group this morning getting after. It is so great to see others starting their day with exercise like we do. Good work guys!

Feb 5, 2019

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It has already been a busy 2019. Business stuff has me occupied enough to not be doing a good job on this blog but I am still hitting every workout.

Today we did a little tester for the 2019 Open

14.4

60 row cal

50 T2B

40 Wall Balls

30 Cleans @135

20 Muscle Ups

AMRAP 14 minutes

I have done this one 3 times and each time I got 180 reps or finished the cleans. Upon finishing the cleans, I have either failed each muscle up attempt or just run out of time but today I successfully got 1 muscle up making my score 181.

It may not seem like much but that one muscle up might be the difference in 50,000 places in the Open.

It was a PR and I rang the bell. It felt good!

January 3,2019

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If you made a resolution to work out every day this year I hope that you have already done it and are reading this post workout.


Today


Today


Regular warm up


Warm up movements in workout


Kettle bell flow


Clean reverse lunge/Double kettle bell clean to front squat to thruster repeat on other side


 Double kettle bell clean to front squat to thruster repeat on other side


Work 40 seconds


Rest 20 seconds


Times six rounds


Then


 Then


25 cal on


Ski


Bike


Row


X3

then

max hold double kettlebells

overhead

front rack

farmers

 

then  

mobilizations in sauna



January 2,2019

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 If you made resolutions to get in better shape or something like that. Stop...

make a smart goal

 

S-Specific

M- measurable  

A- actionable

R-realistic

T- time stamped

 

make goal like this and you will stand a much better chance Of accomplishing it.


 Of accomplishing it.


Today’s work out


Warm up


1 mile run


 1 mile run


Kettle bell flow


Curl front squat halo


10 reps times five cents


Then


Partner work out. 20 cal on assault bike, 10 Burpee’s for four rounds


 Partner work out. 20 cal on assault bike, 10 Burpee‘s for four rounds


Then


Mobility 

December 31, 2018 - New Years Eve

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One of my goals for next year is to do a better job with consistent posts here. Sorry for the spotty posts.

Today

Wim Hof Breathing

then

Regular warmup

then

This one from Primal Swoledier

Then

Deadlift 5-4-3-2-1

Then

Annie

50-40-30-20-10

Double Unders

Abmat situps

6:44

Then

Mobility and Sauna for 30 minutes followed by ice

Good way to start the day!

December 18-21, 2018

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This is always a busy time of the year as everyone prepares for Christmas. Sometimes the joy of giving is taken down by the overwhelming stress of making sure everything is perfect.

For me, it is more important to pay attention to the diet and make sure to keep exercise and body maintenance as a priority. Stress is relieved better by exercise than any other way in my opinion.

Recently, I have made my sauna functional and we have broken it in with some Fire and Ice sessions.

Laird Hamilton has incorporated both sauna and ice into his training and also into the XPT program. After talking with Taylor Somerville on my podcast (below) I tried it for my self for the first time.

I sat in the ice for 10 minutes then went to a hot sauna until I was uncomfortable. Then, 3 minutes in the ice with full submersion. Then, back to the sauna until I was uncomfortable and finished off with a dunk in the ice.

It was really nice and I slept like a baby last night. I look forward to bringing this in as a regular part of the training.

Today

Front Squat 5-5-3-3-1-1-1

P1 15 cal assault bike

P2 5 burpees alternating with 5 pullups

AMRAP 12 min

Both partners work at the same time on the 2 stations but only switch when both partners finish. Then alternate burpees and pullups as you progress through the 12 min

Thursday

50-40-30-20-10

Med ball squat cleans

Step ups @ 24'“

Wed

Run

Tues

The 300 Workout

25 Pull-ups

50 Deadlifts, 135 lbs

50 Push-ups

50 Box Jumps, 24 in

50 Floor Wipers, 135 lbs

50 Dumbbell Clean & Jerks, 35 lbs

25 Pull-ups

For time

Monday

Row, 2 km

50 Wall Balls, 20 lbs, 10 ft

Row, 1 km

35 Wall Balls, 20 lbs, 10 ft

Row, 500 m

20 Wall Balls, 20 lbs, 10 ft

For time

December 17, 2018

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This month has flown by.

I was on the road in Key West for a while. Back now and ready to hit it really hard.

Today

Warm Up

Wim Hof

Row 2000

50 Wall Balls

Row 1000

35 Wall Balls

Row 500

20 Wall Balls

For time

then

Mobility

Yesterday

30 minutes on Ski Erg for max distance

Travel workouts while I was gone:

I was able to workout with my friends Tony and Colleen Murphy in Key West at Mile Zero Crossfit. Thanks for letting me come in

P1. 500 m row

P2. 10 pullups/10 Push press @ 135 x 2 rounds

x 5 rounds

Row 250

12 Snatch @ 95

AMRAP 8 min

rest 5 min

Row 250

12 Clean and Jerk @ 115

AMRAP 8 min

Also did several decks of cards and core decks of cards, a core workout with my daughter and 1000 pushups one day.

So good to be back in the garage