Friday, May 30, 2008

Friday's hurt locker

This is a workout dedicated to a man named Adam Herrick who was killed on his motorcycle on May 16th. He was working on becoming a Crossfit trainer, and was 25 years old. Crossfit Trinity came up with a workout in his honor. Here it is.

3 rounds of the following for time:

400 Meter Run
20 Burpees
20 Sit Ups
400 Meter Run
20 Box Jumps
20 Air Squats
400 Meter Run
10 Pull Ups
20 Kettlebell Swings

This one should put it on you. I plan on doing it later on today. As always, post times and such to the comments section. Have a great weekend, and remember that life is short. There are no do overs.

Thursday, May 29, 2008

My take on nutrition

This is my attempt to show you all that working out, and then eating like garbage will get you nowhere. Fully 80 percent or more of your workout, health, well being results will stem from nutrition and diet. You HAVE to eat sensibly, and treat everything you put into your mouth as a drug, and only give you body the prescribed amount of the RIGHT foods everyday. I have 4 fantastic resource websites listed in the links portion of the website for any of you with the intestinal fortitude to change your personal destiny. One is Robb Wolfs bolg site, that has informational links on anything you could imagine, including intermittent fasting, which has got mounds of evidence supporting better overall health and well being from fasting. I also have a link down there for the IF life, which is a resource page for intermittent fasting. I also have a site for the ZONE, which is a measured approach to eating clean, and then the Paleo diet, which borrows the food intake of Paleolithic man, and the benifits of eating a hunter/gatherer type food plan, when surprisingly, they didnt have worries such as Diabetes, heart disease, or obesity. Look through these sites, they are there for the taking. You all (to include myself) have to make these life changes in your diet if you expect to have any great success in your workout progress, overall mental health, and well being. Please check these out, and make an informed decision in your life about how to maximize your existence. Thanks, and thats all Ill say about that.

Bored with Running?

Got this from New Jersey Crossfit. They call the programming for this workout HOC, or High Octane Cardio. It seems like no joke. I am going to give it a go this afternoon. Feel free to stop by and give it a go as well.

Kettlebell DARC swings 20 (switch hands at the top of the swing on each rep ie 1l,2r,3l,4r etc, until you get to 20)

Jump rope 2 minutes

Kettlebell jerks 10r/10l (standard KB jerk)

Jump rope 2 minutes

Slam ball 20 (use a 20# dynamax ball, or the 8kg black mamba if you think you can catch it before it hits you in the face... start in the bottom dead lift position, put ball overhead at full extension, and slam ball to ground as hard as you can, and catch it on the bounce)

Jump rope 2 minutes

Jumping pull ups 20

Jump rope 2 minutes

Rest 1 minute between rounds. Then go at it full bore again for as many rounds between 3 and 5 that you can stand.

Try and do 3 rounds to start, 5 if you are feeling extra Superman-ish today. Me, I think I will shoot for 3 rounds. We will have to see. As always, post your times and workouts to the comments section. Lets get back to that, as thats why I am doing this, so you all can have a place to log and compare.

Wednesday, May 28, 2008

Hump Day

Here it is. This is what I will be doing today, and you guys can if you want, or if you did BN Crossfit this morning, you can sub for something else. Post what you did to the comments section.

Run 1 mile

Then two minutes each of the following: (continuous clock once you get back from the run)

Row (calories)
30# Thrusters
20# Med ball cleans
Double unders

Bang it out, and let me know how it went.

Im back

I am back from TAD, and will start posting workouts on the site. Glad to be back. Give me a couple of days to get situated, but I will get a workout up today.

Thursday, May 15, 2008



I will be TAD from 15 May until 23 May to Camp Lejeune. Please follow for the daily workouts. That should keep you guys up on workouts until I get back. Have a great week of working out. Try to do some 1rm stuff this week, and go for some strength gains. See you guys in about a week or so.

Wednesday, May 14, 2008

Partner UP!

This is a partner workout. Grab a friend and knock this bad boy out. Brought to you by Jersey Kettlebell.

Do 7 rounds of 7 reps of each movement.
One person performs the movement while the other rests. Go back and forth between partners until all 7 rounds are complete.
Take 1 minute rest between rounds.
Dont move on to the next exercise until both partners have completed the reps for any given exercise.

Kettlebell Swings (choose your KB weight, 32 lbs or 54 lbs)
push ups
Box Jumps
Snatches L/R (7 left handed, then 7 right handed) (pick your KB weight, watch your form)
pull ups

The above is one round. Try to rest between rounds, not during. Once done with one round, rest and repeat 6 more times. Enjoy! Keep your form crisp, allow for a fully opened hip in the swings, and watch out for bell lag. You guys can come by at 1400 if you want further instruction on this one. See you then. As always, post comments when completed.

Tuesday, May 13, 2008

Fran, my Fran

Catching up here this week. Hit up 's "Fran"


95 # Thrusters

Scale weight as needed, not reps. Knock this one out as fast as you possibly can without sacrificing form. Go for a nice light run afterwards if you want, as this WOD should take you 10 minutes or under. I think the recent fastest time for this one is 2:05. Good luck, have fun, and make sure you log your comments as always.

Thursday, May 8, 2008

Oh, how I hate to love Diane... "Diane"


225 lb Deadlift
Hand Stand pushups

For time

Scale weight as needed, not reps. If you cant do a Freestanding HSPU, then kick up onto a wall, and do them assisted off the wall. Down as far as you can go, before coming back up. If you cant do them that way, have a partner hold your legs, and assist on your up, or you can put rubber bands on the rings and slide your shoulders into the bands and assist that way. Or you can hook your legs onto a bar in the squat rack, and flex your hamstrings to assist in that way as well. Whatever way you do it, just DO IT! This is a great WOD, and it tests your strength and endurance, and it kills to go from Deadlifts to HSPU's. Give it a go. If you need form help, or want help in completing this WOD, come over to the gym at 1300-1400, and I will give you a hand. As always, post to comments what you completed. Good luck.

Did Diane today. As Rx'd in 6:06. Did first set of 21 225# DL unbroken, then 10 and 5 for the 15, and 5 and 4 for the 9. All HSPU's were broken, and took the longest. Did HSPU's up against a wall for stability. I am really happy with that time. About 2 minutes off my previous Dianne. And I got the 21 in unbroken, which was a goal. Hope you all did well.

Wednesday, May 7, 2008

Reaquaint yourself with leg enduranace

Burn through this one once for time. Brought to you by Eric Jewell.

30 Air squats
100m walking lunges (pullup bars to white shed)
30 pushups
400m run (from shed to pit gate)
30 Thrusters with 30# ammo can
400m run (back to white shed)
100m burpee broad jump (burpee, but instead of jumping in air, you jump for distance, feet together, from white shed to pullup bars)
15 pullups
1000m run (pullup bars to pit gate and back)

Post times to comments. Fastest time today was Clint Alanis with a 19:30.

Remember, that FORM is King. Push yourself on this one. And remember, you arent done, till youre done. And also, if you dont do this one, do one of the other posted WODs from earlier in the week. As always, good luck, and enjoy.

I did the 1-1-1-1-1 Shoulder press, 3-3-3-3-3 Push press, 5-5-5-5-5 Push jerk WOD today. Here are the loads.

SP: 145/155/165/175(tied PR)/185(F)
PP: 155/175/185/195/205(PR for 3)
PJ: 165/175/185/195(1)/195(4) (PR for 4)

Need to get back into the O-lifts. I just flat ran out of gas on those last sets of Push jerks. Good form throughout though. Wrists are sore. PR= personal record F=Failed lift

Tuesday, May 6, 2008

Clean is good, clean is right.

21-15-9 reps of:
Clean 135 pounds
Ring dips

Scale weights as needed dependant upon experiance/strength level.

Go to the crossfit website, and look over the clean in the exercise link. If you guys are coming over here today, I will go over the clean with you before I knock this one out. The clean, as with any Olympic lift, is dynamic, aggresive, and powerful. To do this lift correctly, total committment at the beginning, is of the utmost importance. ITS YOU AGAINST THE WEIGHT...Dont lose. Post to comments what you did. Oh, and by the way, the prescribed clean for this is the full squat clean. Have fun.

Did Elizabeth this afternoon as Rx'd in 9:25. Two minutes or so better than last attempt. Good aggressive form on the squat cleans. 135 lbs squat cleans and kipping ring dips. Legs are sore....

Monday, May 5, 2008

Push it, Push it good.

From Saturday's posting at

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Do all shoulder press reps, working up to your 1rm. (1 rep max) keep form tight and stable, arms locked out, head shot through the "gap", no bouncing, dipping or driving with the shoulder presses. Just up and down. Find your max.

Push press - slight dip/drive, stay on heels, keep feet planted. Work to your 3rm. Again, lock out arms at top, shoot the head, and get a stable position.

Push jerk - exagerated dip/drive, feet leave the ground for an instant, and drive yourself under the weight. Go for your 5rm on these. Get lockout before you settle under the bar. These are fast, aggressive lifts.

Do all shoulder press, then all push press, then all push jerk. Post loads to comments.

Made up my "Murph" that I only did half of on Friday, cause I was a baby. Got a full Murph done today in 44:11. Broke all rounds down "Cindy" style.... 20 round of 5-10-15 of pullups, pushups, and air squats. Got a 6:20 mile for my first mile as well. Anyway, there it is. I told you all I would get some M-A-N and finish that thing. I dont know what the heck was wrong with me last week. Oh yeah, I was SORE, and being a baby. I allready covered that. Have a good day, y'all.

Friday, May 2, 2008

Friday's push

"Murph" by

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 mile Run

The one mile course is from the road by the pullups bars, down to the gate by the HRP range, and back. Thats the measured 1 mile we did for Murph the last time we did it.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

"Murph" is a hero workout. In other words, it was named after an armed forces individual that gave the ultimate sacrifice for his country, and didn't come home.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

This workout is meant to be difficult, mind bending, and body sufferring. You have to put your body through this pain to pay homage to a fallen brother. Partitioning means you can break the exercises into mini sets, i.e. 10 pullups, 20 pushups, 30 air squats. You just have to get it all done. Post times and other notes into the comments section as always. Have a great Friday, get some rest this weekend, and make sure you guys eat and rest well.

Thursday, May 1, 2008

You choose Thursday

Today is your choice. Do whatever you want to do for PT today. But keep it light. Today is what they call an "active recovery day". In other words, you keep your workout light, fun, and short. Try something new today, or play a game with your section, but do something fun. Get a somewhat restful day in preperation for Friday's workout. Everyone have a good day, and as always, post what you did to the comments section.