Thursday, December 31, 2015

Wednesday, December 30, 2015


Complete as many rounds as possible in 23 minutes of:
9 chest-to-bar pull-ups
135-lb. power cleans, 15 reps
21 squats
400-meter run with a 45-lb. plate

3 rounds plus 14 reps

 (I ran inside the gym because of ice and realized this morning that my math was wrong. Only ran 200m instead of 400m. This was NOT Rx. Next time.)
Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Tuesday, December 29, 2015

Max 500M Row & AMRAP 5: 1000M Row/Max Burpees....

Max 500M Row - 1:38.2 

Rest 5 minutes, then: 

1000M Row 
Max Burpees
11 reps 

Cash Out: 400M Farmers Walk (70lb Kettlebells). 

Sunday, December 27, 2015

Klokov Push Press/Strict Press & Reverse Hypers

Klokov Push Press - 135lbs - 75 reps
Klokov Strict Press - 95lbs - 25 reps 
Reverse Hypers - 50 reps

Friday, December 25, 2015

"Kelly" - AKA "Karen" on Steroids!

Five rounds for time of:

Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball
40:06 Rx (PR of 2:50!)

Thursday, December 24, 2015

“Merry Christmas Eve”...

3 rounds for time of:
Run 1 mile
50 pull-ups
41:35 Rx
Cashout – 1 Mile Slosh Pipe Walk (35)

Wednesday, December 23, 2015

“Death by Clean and Jerk”…

With a continuously running clock, you perform 1 Clean and Jerk on minute 1, 2 Clean and Jerks on minute 2, 3 on minute 3 etc…until 15 minutes or you tap out. 

5 rounds plus 5 reps (155)
PR of 2 reps and 20lbs. 95% of my bodyweight. #zerocomplaints

Tuesday, December 22, 2015

Sunday, December 20, 2015

"Half Holleyman"...

15 rounds for time of:

5 Wall ball shots, 20 pound ball
3 Handstand push-ups
205 pound Power clean, 1 rep


HSPUs were strict. Rx is 225lb power clean and 30 rounds. RIP SSG Holleyman 


Enlarge image

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Saturday, December 19, 2015


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.

Capped at 45:00 
4 rounds plus 115 reps (25 short of finishing) 6:15 SLOWER THAN LAST TIME. 

Last three rounds of pull ups unbroken. Small mental victory! 

I need a nap!

Friday, December 18, 2015

Invictus Day Three...

Event 9 – Starts at 0:00 on the running clock
Complete as many rounds and reps as possible in 4 minutes of:
25 Calories of Rowing on Concept 2
25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 10 calories 

Rest until the running clock reaches 5:00, and then…

Event 10 – Starts at 5:00 on the running clock
Complete as many rounds and reps as possible in 4 minutes of:
25 Deadlifts (185/135 lbs)
25 Wall Ball Shots (20/14 lbs to 10’ Target)

1 round plus 5 reps

Rest until the running clock reaches 10:00, and then…

Event 11 – Starts at 10:00 on the running clock
Complete as many rounds and reps as possible in 4 minutes of:
25 Burpee Box Jump-Overs (24”/20”)
25 Wall Ball Shots (20/14 lbs to 10’ Target)

26 reps 

Rest until the running clock reaches 15:00, and then…

Event 12 – Starts at 15:00 on the running clock
For time:
25 Calories of Rowing on Concept 2
25 Deadlifts (185/135 lbs)
25 Burpee Box Jump-Overs (24”/20”)
25 Wall Ball Shots (20/14 lbs to 10’ Target)


* 12lb wall ball. Everything else Rx 

Tuesday, December 15, 2015


150 Burpees 
Slow and steady 

Planet Fitness - Albany 

Sunday, December 13, 2015

Comp Train WOD 12/12/15...

4 RFT:
600m Run
25 Burpees
15 Jerks (115)

Cash Out: 100 sledgehammer swings 
50 @ lbs & 50 @ 16lbs

Saturday, December 12, 2015


4 RFT of:
10 Touch & Go Clean & Jerks (135)
10 Cal Row
10 Bar Facing Burpees
10 T2B
32:46 (C&Js were not touch and go.)
That was BRUTAL!

Thursday, December 10, 2015

Back Squats/GHD raises...

My mind wasn't into training today but I ended up going anyway. 

Back Squat - 3x8 @ 190lbs

GHD raises - 3x8

''Something is always better than nothing''.

Tuesday, December 8, 2015

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Machine Press - 75#- 70 reps
DB Hammer Curls - 40# - 70 reps each arm

2 minute rest: 

PR Two - 10 Minutes:
Bench Dips - 70 reps 
One-arm Cable Lateral Raises - 70 reps each arm

Monday, December 7, 2015

5K Run...

32:05 - Slow as hell. Better than nothing. 

EDT - Chest & Back...

PR One - 15 Minutes
One-arm Rows - 50# - 80 reps each arm
Push Ups - 80 reps

2 Minute Rest

PR Two - 5 Minutes 
DB Pullovers - 50# - 25 reps 
Diamond Push Ups - 25 reps

Saturday, December 5, 2015

Klokov Press & GHD Raises...

Klokov Push Press 
165lbs - 10 reps
145lbs - 10 reps
135lbs - 10 reps
115lbs - 70 reps
100 reps

Glute-Ham Raises - 50 reps 

Thursday, December 3, 2015

Back Squats - Sets of 8 & GHD Raises...

Back Squat 1x8 - 250lbs
Back Squat 5x8 - 185lbs

GHD Raise - 3x10

My plan was to back squat 4x8 at 250lbs today. After my first set on of my coaches said my stance is too narrow and I'm using mostly quads. That's fine but you will plateau earlier than if you work in your hamstrings and glutes. 

So I told my ego to screw and dropped the weight down to 185lbs. I did 5x8 while keeping my feet wider and working on driving my knees out. I also did some flute-ham raises as accessory work. 

One step forward - two steps back. It's all good. 

Tuesday, December 1, 2015

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Standing DB Press - 30# - 75 reps
Standing DB Hammer Curls - 30# - 75 reps each arm

5 minute rest 

PR Two - 5 Minutes:
Bench Dips - #45 - 25 reps
EZ Bar Curls - 60# - 25 reps

Cash Out - DB Shrugs - 75# each hand - 100 reps 

Monday, November 30, 2015

EDT - Chest & Back....

PR One - 15 Minutes:
Neutral Grip Strict Pull Ups - 77 reps
Push Ups - 77 reps
5 Minute Rest
PR Two - 5 Minutes
One-arm DB Row - 70# DB - 23 reps each arm
Diamond Push Up - 23 reps
Whoever said you can't get a good workout at Planet Fitness hasn't tried hard enough.

Saturday, November 28, 2015

4x8 Back Squat & Dips...

 4x8 Back Squat - 245lbs (+5lbs from last time)
4x8 Dips - 58lbs (+5 from last time) 

Wednesday, November 25, 2015

Strict Pull Ups & Dips...

75 Strict Pull Ups
75 Strict Dips

15 sets of 5 & 5

At the Pompano Beach Pier. 

Sunday, November 22, 2015

Friday, November 20, 2015

4x8 Back Squat, Strict Press & Dips..

Back Squat - 4x8 - 240lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 120lbs (+3lbs from last time) 

Dips - 4x8 - 53lbs 

Sunday, November 15, 2015


7 rounds for time of:
11 back squats, 185 lb. 
10 jerks, 115 lb. 

25:52 from rack. Jerk Rx was 135 lb. 

RIP Staff Sgt. Patrick Kutschbach

U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

Saturday, November 14, 2015

"Slow Decent"...

NOT for time:
Five rounds of:
- 5 strict pull-ups
- 5 push-ups
- 5 strict pull ups
- 5 strict dips
(Each set of movements has to be unbroken and focus on negative. 2-3 seconds on the decent). 

I should feel this one tomorrow. 

Friday, November 13, 2015

8x4 Back Squat & 8x4 Strict Press...

Back Squat - 4x8 - 235lbs (+5lbs from lasrt time)

Strict Press - 4x8 - 117lbs (+2lbs from last time) 

Wednesday, November 11, 2015


For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
30:31 (Bar Muscle Ups) 
S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Tuesday, November 10, 2015

Campus Board Practice...

Worked on grip strength and climbing on the campus board. Wanted to boulder but they were setting up for a competition so the course was closed. 

Saturday, November 7, 2015

"Highway to Hell"...

WOD #2 today:

21-15-9 Bar Muscle Ups
42-30-18 Push Ups
20:19 Rx 


For time:

15 foot Rope climb, 10 ascents
225/155 pound Back squat, 20 reps
30 Handstand push-ups
Row 40 calories

16:35 (squats from the rack). HSPUs got me. 



U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Friday, November 6, 2015

10 Mile Run...

Decided to run until I felt like stopping. Got ten miles. Slow as hell -1:43:43/10:21 average per mile but still faster than someone on the couch.

 "Punish your body to perfect your soul." - Mark Twight

Thursday, November 5, 2015

4x8 Back Squat/OTM 14: Pull-ups/Pushups...

4x8 back squat @ 225lbs. Finally comfortable with depth on every rep. Day is downhill from here!  


OTM 14: 
Pullups ODD/Pushups-Even
9 each - 67 Pull Ups & 67 PushUps


Sunday, November 1, 2015

Saturday, October 31, 2015

Ashland Half Marathon...

Today - 2:19:20. Slow but I finished. 

October 27, 2013 - 2:17:00

Way to hill for my liking! 

Total climb-  717 feet. Total elevation change - 1425 feet. 

Thursday, October 29, 2015

Tuesday, October 27, 2015

200 Burpees...

40 set of 5. - 35:31. Slow steady pace. 

At Planet Fitness - Wappingers Falls

Monday, October 26, 2015


For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

50:39 Rx (58 seconds PR!)/51:37 Rx - April 27, 2014

* The reason for the one muscle up at the end is because it was how he ended his workouts trying to complete his first muscle up. Good to see this one up here.

RIP Corporal Coffey

U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.

Comment on site:


"I miss you everyday and strive to keep myself in shape by doing some of your routines weekly.

Please check out Keaton's memorial Facebook page for info on how to get involved with his Hero Half Marathon event every Memorial Day Weekend in Sweet Home, Oregon. There will be other cross fit events conducted in other locations on the same weekend to honor those who made the ultimate sacrifice! NEVER FORGET "!!

Grant Coffey (Keaton's Father)

Posted by: Grant Coffey at December 10, 2013 5:37 PM''

Saturday, October 24, 2015

3x2 Power Clean and 1 Mile run with 20lb vest...

Work up to 80% of your 1RM Power Clean, 
then 3×2 at 20 pounds less - 3x2 @ 185lbs 

1 Mile Run with 20lb vest - 9:07. Sub 8:00 is goal.

Friday, October 23, 2015


    • For Time
    • 1 mile Run
    • 100 Body Blasters*
    • 1 mile Run
    • 56:40 rx
    *One Body Blaster consists of one Burpee, one Pull-Up then one Knees-to-Elbows.
    One of the hardest WODs I've ever done. Wanted to do strict pull ups the whole way but switched to kipping the last 30. 

Wednesday, October 21, 2015

4x8 Back Squat...

4x8 Back Squat @ 70% - 215lbs 
* old school with metal plates and in a rack. 

Cash Out - Dumbell Shrugs - 5x10 @ 100lbs 

Tuesday, October 20, 2015


Five or six trips up and then worked using no feet on the campus board.

Sunday, October 18, 2015


Six rounds for time of:
50 Squats
25 Ring dips
28:39 Rx

150 ring dips in a WOD is no joke!

RIP Private Wilmot

Canadian Forces Private Colin Wilmot, 24, of Fredericton, New Brunswick, assigned to the Second Battalion, Princess Patricia's Canadian Light Infantry (2 PPCLI) Battle Group, based out of Edmonton, Alberta, died on July 6, 2008 from wounds suffered when an explosive device detonated near him in the Panjwali District of Afghanistan.

He is survived by his fiancee Laura, father Eric Craig, and sister Kathleen.  

Friday, October 16, 2015


30-20-10 reps for time of:

Body-weight back squats (160)
Body-weight bench presses (160)
Strict pull-ups
26:15 Rx (PR of 6:02 from April 15, 2104)


U.S. Marine Corps Sgt. Justin M. Hansen, 26, of Traverse City, Michigan--assigned to the 2nd Marine Special Operations Battalion, based in Camp Lejeune, North Carolina--died July 24, 2012, in Badghis Province, Afghanistan, while conducting combat operations. He is survived by his parents, Vickie Hayes and Richard Hansen; stepmother, Shawna Hansen; stepfather, Steven C. Cornell; sisters, Adrienne Russell, Morgan Compton and Veronica Compton; stepbrothers, Jeremy Borey and Adam Cornell; and stepsister, Jessica Borey.

Thursday, October 15, 2015

“Squat Walk Outs”...

Decided last minute (in jeans) to do some "squat walk outs". Did 315x1, 365x1 and 405x3 @ ten seconds each. 

"If you want to improve your squat then I suggest you add “Squat Walk Outs” into your squatting program.

A squat walk out is very simple.

Take whatever your current PR is on squats and add 10% more onto the bar.

Get under the bar, get tight, stand up with the bar then walk it back and hold it for 10 seconds.

Then slowly walk it back in and re rack the weight.

When I saw “hold it for 10 seconds” you are not just holding the weight, you are creating TENSION for these 10 seconds. You are bracing your core as hard as possible, squeezing your glutes, keeping your lats tight and acting AS IF you were going to squat the weight.

This is a very simile and effective way to get stronger and have more confidence with big weight on your back". 

Via -


3 Rounds for Time
400 meter Run
21 Kettlebell Swings (53/35)
15 Knees-to-Elbow
9 Ring Dips
aka: “B-1 Australian Hero WOD” 
18:32 rx
Dealing with wrist pain. Tough WOD. K2E are no joke and very tough to string together.
RIP Private Benjamin Ranaudo
Private Benjamin Ranaudo was killed in Afghanistan on July 18, 2009. He was just 22. 
Ben trained with the crew at CrossFit North Queensland before being deployed. They created this workout to honor him.

Tuesday, October 13, 2015


Went bouldering at The Edge - Halfmoon. Made five or six trips up the wall. Finished with a few using my hands only. Fun as hell!

Sunday, October 11, 2015


5 rounds for time of:

31 back squats, 135 lb.
12 power cleans, 185 lb.

RIP Staff Sgt. Alexander G. Povilaitis

Took me 1:36:47 but I was not doing it for time. Focusing on depth in squat  and ZERO power clean misses! Mission accomplished. 


Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Posted by Pukie at May 25, 2014 5:00 PM 

Friday, October 9, 2015


4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

53:42 Rx (PR of 2:07 from 9/15/13!)
54:49 Rx - Sunday, September 15, 2013

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

5K Recovery Row..

26:28. Nice and slow. Also rolled out arms with the barbell. 

Thursday, October 8, 2015

"Major League"...

100 Push Pressss for Time (115)
5 Burpees at the top of each minute

14:55 @ 75 pounds. 70 burpees. BRUTAL

Sunday, October 4, 2015


Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
Post number of handstand push-ups completed for each round to comments.
53 reps: 13-7-10-12-11. No HSPU strength today. Too slow to get 6 rounds. Fell off wall on 7th rep of second round. All reps strict. 
Moore - 1
Rob - 0
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.