Wednesday, September 30, 2015

Tuesday, September 29, 2015

Climbing Practice...

I accumulated 2:36 of climbing, pulling and hanging at The Edge - Halfmoon in Clifton Park, NY. I need to get over 5:00 continuous and 10:00 total. Whole upper body was smoked and my grip was fried! 

Sunday, September 27, 2015

5K Recovery Row..

26:00. Nice and slow. Then I walked a mile with the 20lb vest. 

Saturday, September 26, 2015

5x2 Front Squat & OTM 20...

5x2 Front Squat at 90% of 1RM - 215lbs. Pretty happy after "Vested Clovis" yesterday. 

OTM: 20

Odd - 2 Bar Muscle Ups

Even - 5 Bench Press (155)

Thursday, September 24, 2015

"Clovis" with 20lb Vest...

For time:

Run 10 miles 
150 Burpee pull-ups
with 20lb vest

2:44:22 with 20lb vest 
Partition the run and burpee pull-ups as needed.

U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie and Bob Ben Jr., and sister Jennifer.

Back Squat 5x2...

Squats felt good today!

Crazy how fast strength comes back after not squatting for 7 months! 

The awkward moment when 285lbs for reps feels "light". Probably should have gone for my 1RM today. Doubt that will happen again! 

Tuesday, September 22, 2015

5x3 Front Squat @ 205lbs...


Failed on very last rep on way up. Slipped out of right hand. Didn't feel like doing this today but glad I did. 


Sunday, September 20, 2015


For time:

Run 1.5 miles
150 burpees
Run 1.5 miles

If you've got a weight vest or body armor, wear it.

1:00:18 - 20lb vest 

RIP Sgt. 1st Class Riley


Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Posted by Pukie at September 28, 2014 5:00 PM 

5x3 Back Squat...

sets @ 275lbs
3 sets @ 255lbs

The reps at 275 were "iffy at best" depth wise. Screw my ego. I need to get stronger!

Saturday, September 19, 2015


Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups
51:38 (13 foot rope)  
RIP Officer/Sgt. Major Cottle

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Sunday, September 13, 2015


7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

51:33 - 20lb vest 
RIP - Sgt. Jakobsen

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

Saturday, September 12, 2015

Friday, September 11, 2015

Wednesday, September 9, 2015

"Black Currant”…

800 M run then
Burpees over the box (24)
Barbell Lunges (95)
23:30 Rx @ 90 degrees. Solo. Brutal and awesome all at once! 

Monday, September 7, 2015

5x3 Front Squat & Power Elizabeth"...

5x3 Front Squat @ 155lbs (55%)

"Power Elizabeth"
Power Cleans (135)
Ring Dips
7:30 Rx - PR of 1:14! (Might have been more. Clock stopped.)

Pumped after 50 bar muscle ups and 100 push ups last night. Zero triceps power. Arms are smoked!

Sunday, September 6, 2015

Bar Muscle Ups & Push Ups...

25 sets of:
2 Bar Muscle Ups & 4 Push Ups

50 Bar Muscle Ups & 100 Push Ups total. 

Saturday, September 5, 2015

"Father/Son Half Jerry"...

"Half Jerry" with my 11 year old son Jack. 
800M Run - 1K Row - 800M Run. 17:01. 
He beat me by 3 seconds. LOVE that he wanted to work out with me! 

Friday, September 4, 2015

Back Squat - 5x5...

5x5 Across - 185lbs.

FIFTY pounds off my best (7/16/11) but you have to start somewhere!

“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat”. – Mark Rippetoe

Thursday, September 3, 2015