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