Wednesday, December 13, 2017

“CrossFit Total Devastation” ...

Back Squat 135# Max Reps in 10 Minutes - 70 reps


5 Minute Rest

Shoulder Press 95# Max Reps in 10 Minutes - 60 reps

5 Minute Rest

Dead Lift 135# Max Reps in 10 Minutes - 120 reps

70-60-120 - 250 reps! 18 Rep PR! - I feel like I just did Fran!

Previous: 75-50-107 - 232 reps on May 23, 2011

It is a variation of the “CrossFit Total”. The “CrossFit Total” focuses on a 1 rep max effort on each movement. The variation which is named the “CrossFit Total Devastation” focuses on max amount of reps in 10 minutes with a 5 minute rest in between efforts. This variation will turn a Strength Movement into a Met Con. If you desire to work more on Strength than Met Con just increase the load which in turn will shorten the reps.

Tuesday, December 12, 2017

EDT - Chest & Back....

PR One - 15 Minutes:
Hammer Strength Bench Press - 100lbs - 100 Reps
Hammer Strength - 100lbs - 100 Reps

5 minute rest

PR Two - 10 Minutes:
Low-to-High Cable Chest - 25lbs - 58 Reps
Pulldown - 140lbs - 58 Reps

5 Minute Rest

PR Three - 10 Minutes
Incline DB Press - 50lbs - 50 Reps
One-arm Row - 50lbs - 50 Reps

Cash Out: DIps - 2x30

Sunday, December 10, 2017

EDT - Shoulders/Traps...

PR One - 15 Minutes:
The 6-Way Delt Raise - 12.5lbs - 55 reps
Dumbbell Bent-Over Raises - 20lbs - 55 reps

5 minute rest 

PR Two - 5 Minutes:
Trap Bar Shrugs - 180lbs - 50 reps
Overhead Plate raises - 35lbs - 50 reps

Saturday, December 9, 2017

EDT - Arms...

PR One - 15 Minutes:
Close Grip Bench Press - 155lbs - 65 reps
Barbell Curls - 75lbs - 65 Reps

5 minute rest (Run Stairs)

PR Two - 5 Minutes:
Cable Curls - 20lbs - 70 Reps
Dips - BW - 70 Reps

Cash Out - Barbell Curls - 1x25 @ 45lbs

Friday, December 8, 2017

EDT - Chest & Back....

PR One - 15 Minutes:

Bench Press - 165lbs - 65 Reps

High Pull - 95lbs - 65 Reps

5 Minute Rest (Run Stairs)

PR Two - 10 Minutes:

Low-to-High Cable Chest - 25lbs - 55 Reps

Pulldown - 145lbs - 55 Reps

Cash Out: Dips - 1x30 @ BW

Thursday, December 7, 2017

7-5-3 Wave - Squats...

Back Squats - 7-5-3 @ 225-235-245/235-245-255.
Felt good. Depth was solid on every rep!

Cash Out:
Cable Curl - 3x10 @ 40-50-60 each arm
Rope Hammer Curl - 3x10 @ 100-110-120

Wednesday, December 6, 2017

EDT - Arms & Shoulders...

PR One - 15 Minutes:
Machine Press - 80# - 60 reps
Standing DB Hammer Curls - 30# - 60 reps each arm

2 minute rest

PR Two - 5 Minutes:
DB Triceps Press - 50# - 20 Reps
DB Upright Row - 25# - 20 Reps

Tuesday, December 5, 2017

EDT - Chest & Back....

PR One - 15 Minutes:

DB Bench Press - 50lbs - 75 reps
One-arm DB Row - 50lbs - 75 reps each arm

2 Minute Rest

PR Two - 10 Minutes:
Push Ups - 75 Reps
DB Snatch - 35lbs - 40 Reps each arm

Sunday, December 3, 2017

7-5-3 Wave - Shoulders/Traps...

Pure Strength Shoulder Press - 150-160-170/160-170-180 then, 1x15 @ 100lbs

Rear Machine Fly - 130-145-160/145-160-175 then, 1x15 @ 130lbs
Barbell Shrugs - 315-335-355/335-355-365 then, 1x12 @ 315
Cash Out:
Incline Rear-Delt Raises 2x15 @ 17.5lbs
V-Shoulder Press Up - 2x5 @ 35lbs


Saturday, December 2, 2017

7-5-3 Wave - Arms...

Barbell Curls - 75-85-95/85-5-105 then, 1x15 @ 75lbs

Machine Dips - 110-130-150/130-150-165
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 27.5x3, 25x2, 22.5x1
DB Tri Press - 55-65-75/65-75-85 then, 1x15 @ 55lbs
* Using a 1-0-4 tempo

Friday, December 1, 2017

7-5-3 Wave - Back/Chest ...

Pure Strength BP - 150-160-170/160-170-180 then, 1x15 @ 90lbs

High Pull - 85-95-105/95-105-115 then, 1x15 @ 85lbs

Low-to-High Cable Chest 20-25-30/25-30-35 then, 1x15 @ 20lbs

Pulldown - 125-145-165/145-165-185 then 1x15 @ 125lbs

Cash Out: Dips - 1x25 @ BW

Wednesday, November 29, 2017

7-5-3 Wave - Squats...

Back Squat @ 220-230-240/230-240-250
Cash Out - Barbell Curls:
5x10 @ 70lbs then,
40x5, 35x4, 30x3, 25x2, 20x1 DS Hammer Curls

Tuesday, November 28, 2017

7-5-3 Wave - Traps/Shoulders...

Pure Strength Shoulder Press - 145-155-165/155-165-175 then, 1x15 @ 90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs

Barbell Shrugs - 295-315-335/315-335-355 then, 1x12 @ 295

Superset of:
Kettlebell Jump Shrugs - 3x10
KB Upright Row - 3x10
@ 32kg (70lbs)

Cash Out:
Incline Rear-Delt Raises 2x15 @ 15lbs

V-Shoulder Press Up - 2x10 @ 25lbs



Sunday, November 26, 2017

MetFit - Arms...

MetFit

30-20-10

Deadlifts (185)

Close grip bench press (135)

Chin-up

23:13

Then,

Dips - 3x10 @ BW

Rope Hammer Curls - 3x10 @ 90lbs

Dead Stop Hammer Curls - 40x5, 35x4,30x3,25x2,20x1

Close Ring Push Ups - 3x10

Friday, November 24, 2017

7-5-3 Wave - Chest/Back...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs(3)-u195lbs(3)then, 1x15 @ 135lbs
High Pull - 80-90-100/90-100-10 then, 1x15 @ 75lbs
Incline DB Bench Press - 65-75-85/75-85-90 then, 1x15 @ 60bs
Pulldown - 120-140-160/140-160-180
Cash Out:
Low-to-High Cable Chest - 2x10 @ 25lbs
Pull Up - 2x10 @ BW
Dips - 1x25 @ BW

“Black Squat Friday”...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 of unbroken back squats @ 75% of body weight (115lbs)
* Climb flight of stairs I between each round
37:25
Avg HR - 131
Max HR - 152

Thursday, November 23, 2017

Turkey Trot 5K...

Framingham Turkey Trot 5K. Unofficial time - 30:04. Slow and steady. Running is only fun when it’s over.

Wednesday, November 22, 2017

7-5-3 Wave - Shoulders 

Pure Strength Shoulder Press - 140-150-160/150-160-170 then, 1x15 @ 90lbs

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs
Barbell Shrugs - 295-315-335/315-335-355 then, 1x12 @ 295
Overhead Plate Raise - 5x10 @ 45lbs
Superset of:
Kettlebell Jump Shrugs - 3x10m
KB Upright Row - 3x10
@ 24kg (53lbs)
Cash Out:
Incline Rear-Delt Raises 2x15 @ 15lbs
V-Shoulder Press Up - 2x10 @ 25lbs




Sunday, November 19, 2017

7-5-3 Wave - Arms...

Barbell Curls - 70lbs-80lbs-90lbs/80lbs-90lbs-10lbs0

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-125lbs(5) then, 1x20 @ BW

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1

Close Grip Bench Press - 170-190-210/190-210(2)-230(x) then, 1x15 @ 135lbs

* Using a 1-0-4 tempo

Friday, November 17, 2017

7-5-3 Wave - Back Squats...

215lbs-225lbs-235lbs/225lbs-235lbs-245lbs then, 275x3


Cash Out - Barbell Curls:
1x100 @ 35lbs then, 
85x5, 75x4, 65x3, 55x2, 45x1 

Preacher Curl - 3x5 @ 50lbs 

Wednesday, November 15, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 55-65-75/65-75-85

Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs then, 1x12 @ 25lbs
Barbell Shrugs - 275-295-315/295-315-335 then, 1x12 @ 275lbs
Overhead Plate Raise - 5x10 @ 45lbs
Kettlebell Jump Shrugs - 3x10 @ 24kg (53lbs)
Incline Rear-Delt Raises 3x15 @ 15lbs
V-Shoulder Press Up - 3x10 @ 20lbs
KB Upright Row - 3x10 @ 80lbs

Tuesday, November 14, 2017

7-5-3 Wave - Arms...

Barbell Curls - 70-80-90/80-90-100

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs -225lbs(2)
* Using a 1-0-4 tempo
Cash Out -
Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps
Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55

Sunday, November 12, 2017

Five Squats OTM – 25 minutes...

Five reps on the minute for 25 minutes @ body weight (165lbs).

125 reps for 20,625lbs lifted.

Cash Out:

Curls - 5x10 @ 75lbs

Neutral Grip Pull Ups - 10-9-8-7-6-5-4-3-2-1 - 55 reps


Saturday, November 11, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs
Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs
Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs
Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Incline Rear-Delt Raises 3x15 @ 15lbs
Upright Row - 3x10 @ 70lbs

Thursday, November 9, 2017

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs
Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs
* finish with 40x6, 35x5, 30x4, 25x3, 20x2, 15x1
Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (2) - 225lbs(x)
* Using a 1-0-4 tempo

Wednesday, November 8, 2017

7-5-3 Wave - Back & Chest...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs (4) -195lbs (2)

Strict Pull Up - 20-25-30/25-30-35
Incline DB Bench Press - 60-70-80/70-80-90
Barbell Row - 135-155-175/155-175-195

Monday, November 6, 2017

Kettlebell Figure 8/hold & 20 Hill Runs...

Twenty rounds of:

10 kettlebell figure 8/hold (35)


* 200M Run after each set (100M down hill and 100M back)
40:45 

Max HR - 190
AVG HR - 165

Sunday, November 5, 2017

7-5-3 Wave - Back Squats...

Back Squats: Max reps @ 1.5x body weight - 237lbs - 10 reps.

 Then, 7-5-3 @ 205-215-225/215-225-235


Cash Out - Barbell Curls:
1x100 @ 25lbs then, 
75x5, 65x4, 55x3, 45x2, 35x1 
2x10 of neutral pull ups 


Saturday, November 4, 2017

7-5-3 Wave - Shoulders/Traps...

Bradford Press - 50lbs-60lbs-70bs/60lbs-70lbs-80lbs


Dumbbell Bent-Over Raises - 35lbs-40bs-45lbs/40bs-45lbs-50lbs

Overhead Plate Raise - 45lbs-50lbs-70lbs/50lbs-70lbs-90lbs

The 6-Way Delt Raise - 15lbs-17.5lbs-20lbs-/17.5lbs-20lbs-22.5lbs

Kettlebell Jump Shrugs - 3x10 @ 32kg (70lbs)
Finished my shoulder workout with  Rear-Delt Machine. 15-15-15@ 115lbs

Friday, November 3, 2017

210 Russian Kettlebell Swings & 20 Hill Runs....

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)


* 200M Run after each set (100M down hill and 100M back)

39:44 Rx

Max HR - 182
AVG HR - 16

210 Kettlebell Swings and 4000m of running

One-arm KB Cleans/200M Hill Run...

AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps plus 50m (PR of 50M).
Avg Hr - 167
Max Hr - 184
“You don’t need harder workouts, you need to go harder in your workouts.” - Tommy Hackenbruck


Thursday, November 2, 2017

7-5-3 Wave - Arms...

Barbell Curls - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Dips - 50lbs-70lbs-90lbs/70lbs-90lbs-105lbs

Thigh-Supported Hammer Curls - 35lbs-40lbs-45lbs/40lbs-45lbs-50lbs

* finish with 30x6, 27.5x5, 25x4, 22.5x4, 20x2,, 17.5x1

Close Grip Bench Press - 165lbs-185lbs-205lbs/185lbs-205lbs (4)-225lbs(1)

* Using a 1-0-4 tempo

Cash Out -

Chest to Bar V-handle Pull Ups 10-9-8-7-6-5-4-3-2-1/55 reps

Close Grip Push Ups -10-9-8-7-6-5-4-3-2-1/55 reps 

Monday, October 30, 2017

7-5-3 Wave - Back & Chest...

Incline Press -165lbs-175lbs-185lbs/175lbs-185lbs-195lbs 

Strict Pull Up - 14-10-6/14-10-6 @ bodyweight


Incline DB Bench Press - 55lbs-65lbs-75lbs/65lbs-75lbs-85lbs 


Dumbbell Row -80lbs-90lbs-100lbs/90lbs-100lbs-110lbs


* Finished my chest & back workout with max reps of chest-to-bar v-handle pull ups with ten push-ups after each set. Got 10-8-5


Friday, October 27, 2017

20 Rep Squats...

Three sets of 20 with a four minute rest in between: 


 195x20 rest four minutes
 175x20 rest four minutes
 155x20 


Cash Out - Barbell Curls: 

1x100 @ 25lbs then, 65x5, 55x4, 45x3, 35x2, 25x1

Thursday, October 26, 2017

''Tampa''...


For Time

50 Calorie Row
40 Toes to Bar
30 Hang Power Cleans 75
20 Push Jerk 75
*10 minute cap* 
* rx was 135

Got off rower at 2:45 but it took me 5:15 to finish t2b. Capped after cleans. 

Tuesday, October 24, 2017

210 Russian Kettlebell Swings & 20 Hill Runs...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)
* 200M Run after each set (100M down hill and 100M back)
39:44 Rx
Max HR - 182
AVG HR - 16
210 Kettlebell Swings and 4000m of running.

Monday, October 23, 2017

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 38lbs


A-2 Barbell Curls - 6x10 @ 95lbs

B-1 Lateral raises - 3x8 @ 30lbs

B-2 Bent-over laterals - 3x8 @ 30lbs

4-0-1 tempo

Cash Out: Superset of:

Barbell Shrug - 5x5 @ 385lbs

Plate Curls 5x10 @ 45lbs



Sunday, October 22, 2017

Three rounds (Max Reps) Incline Bench & Bar Muscle Up...

3 Rounds For Max Reps:
Incline Bench Press (135)
Bar Muscle Ups
BP - 15-15-15 - 45 reps
MU - 6-6-6 - 18 reps
Cash Out:
Push Ups - 3x10
Hang High Pulls - 3x8 @ 75lbs
Avg HR - 130 / Max HR - 158 / 20:00 flat!

Saturday, October 21, 2017

20 Rep Squats...

Three sets of 20 with a four minute rest in between: 


 190x20 rest two minutes
 170x20 rest two minutes
 150x20 


Cash Out - Barbell Curls: 

1x100 @ 25lbs then, 60x5, 50x4, 40x3, 30x2, 20x1

Wednesday, October 18, 2017

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 37lbs

A-2 Barbell Curls - 1x100 @ 45lbs (40x1, 10x6)


B-1 Lateral raises - 3x8 @ 40lbs

B-2 Bent-over laterals - 3x8 @ 40lbs

* 45lb Plate Carry in between each round


Cash Out: Superset of:


Barbell Shrug - 5x5 @ 365lbs


Plate Curls 5x10 @ 35lbs


Overhead Plate Raises 5x10 @ 25lbs

Tuesday, October 17, 2017

Heavy German Volume Training - Chest/Back...

Bench Press - 6x10,10,10,10,10,8 @ 186lbs
Cable Row - 6x10 @ 180lbs
DB Incline Bench Press - 3x8 @ 55lbs
Foot Elevated Inverted Row - 3x15

Sunday, October 15, 2017

Back Squat - 4 x 6...

Back Squat @ 4x6...

4 x 6 – around 75% of 1RM (Across) @ 260lbs
Then, 1 x 12 – Take 90% of 4 x 6 @ 235lbs
1x12 @ 235 is a 10lb PR from last week! 
“If the same depth, just below parallel, is used for every rep of every set, then you know that if your squat is going up you are getting stronger”.-Mark Rippetoe

Friday, October 13, 2017

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 36lbs
A-2 Barbell Curls - 6x10 @ 95lbs

B-1 Lateral raises - 3x8 @ 40lbs
B-2 Bent-over laterals - 3x8 @ 40lbs

* 45lb Plate Carry in between each round.

Barbell Shrug - 10x5 @ 335lbs

Cash Out: Superset of:
Plate Curls 3x10 @ 45lbs
Overhead Plate Raises 3x10 @ 25lbs

Thursday, October 12, 2017

Heavy German Volume Training - Chest/Back...

Bench Press - 6x 10,10,10,10,9,7 @ 186lbs

Cable Row - 6x10 @ 180lbs
Incline Bench Press - 3x8 @ 155lbs
Foot Elevated Inverted Row - 3x10
Cash Out: 2x Dumbell Rows @ 70lbs & 3x10 Push Ups on 10lb plate

Tuesday, October 10, 2017

20 Rep Squats...


Three sets of 20 with a four minute rest in between: 
 185x20 rest four minutes
 165x20 rest four minutes
 145x20  rest four minutes

I finished with 225lbs x 12 at the end. Two rep PR after 60 reps. 

Calf Raises - 5x10 @ 210lbs

Saturday, October 7, 2017

Heavy German Volume Training - Arms/Shoulders...

A-1 Dips - 6x10 @ 35lbs

A-2 Dead Stop Hammer Curls - 6x10 @ 35lbs


B-1 Lateral raises - 3x8 @ 35lbs


B-2 Bent-over laterals - 3x8 @ 35lbs


* 45lb Plate Carry in between each round.


Barbell Shrug - 5x5 @ 315lbs


Cash Out: Superset of:


10 close push Ups 


10 Cable Biceps Pulldowns - 120, 140


* twice through 

“Macho Man”..

20 EMOM:

5 Push Press 95
10/8 Cal Bike
15 rounds plus 5 reps
When you fail rest a minute and get AMRAP
until the 20 minute mark. 

Friday, October 6, 2017

20 rep squats...

Three sets of 20 with a four minute rest in between:


180×20

rest four minutes
160×20
rest four minutes
140×20 reps
I finished with  ten reps at 225 after I finish my three sets.
Calf Raises - 5x10 @ 200lbs 

Thursday, October 5, 2017

Heavy German Volume Training - Chest/Back...

Bench Press - 6x10-9-8-8-6-6 @ 206lbs
Cable Row - 6x10 @ 180lbs
Incline Bench Press - 3x8 @ 150lbs
Foot Elevated Inverted Row - 3x10

Cash Out: 2x Dumbell Rows @ 65kbs & 3 Superman Push Ups

My bench press goal was 6×10 at 186lbs this morning. I thought the first set but felt heavy but I figured it was just me. Got 10-8-8-8-6-6 for a total of 46 reps. Then I realized that I used the 35s instead of the 25s. It was 206lbs not 186lbs. Goal was 60 reps @ 186lbs and I got 46 reps @ 206lbs #BeingAnIdiotForTheWin

Monday, October 2, 2017

20 rep squats...

Three sets of 20 with a four minute rest in between:

175×20

rest four minutes 

155×20 

rest four minutes 

135×20 reps


I finished with 275×5 but they were all a little bit high not deep enough. Going forward I’m going try to get max reps at 225 after I finish my three sets

Saturday, September 30, 2017

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 145lbs

A-2 Dead Stop Hammer Curls - 10x10 @ 30lbs

B-1 Lateral raises - 3x8 @ 30lbs

B-2 Bent-over laterals - 3x8 @ 30lbs

* 45lb Plate Carry in between each round.

Cash Out: Barbell Upright Row - 5x5 @ 95lbs/3x10 @ 65lbs

Friday, September 29, 2017

Heavy German Volume Training - Chest/Back...

Bench Press - 6x10 @ 185lbs
Cable Row - 6x10 @ 160lbs
Incline Bench Press - 3x8 @ 145lbs
Foot Elevated Inverted Row - 3x10
* Finished with 5x5 Romanian Deadlift @ 185lbs

Monday, September 25, 2017

Stair Farmer Carries...

Two 35lb plates
82 flights of stairs in 60 minuets
Avg HR - 130
Max HR - 148
* did two flights at a time with a lap around the gym in between.

Sunday, September 24, 2017

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 140lbs
A-2 Curls - 10x10 @ 90lbs
B-1 Lateral raises - 3x8 @ 25lbs
B-2 Bent-over laterals - 3x8 @ 25lbs

* 45lb Plate Carry in between each round.

Cash Out: Overhead Plate Raise - 5x10 @ 45lbs

Saturday, September 23, 2017

''Lily''...

2 rounds for time

15 Back Squats 185

Run 1 Mile

23:35

* 15 unbroken round one & 8/7 round two

*Back squats from the rack *

RX was 245/175

Friday, September 22, 2017

Heavy German Volume Training - Chest/Back...

Bench Press - 7x10 @ 180lbs

Pulldowns - 7x10 @ 120lbs
Incline Bench Press - 3x8 @ 140lbs
Wide Cable Row - 3x10 @ 140lbs

* Finished with 1 deadlift @ 315 OTM for 10 minutes.

Thursday, September 21, 2017

210 Russian Kettlebell Swings & 20 Hill Runs...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)

38:09 Rx

9 second lifetime PR! (May 23, 2017)
5:22 better than last time! (September 7, 2017)

Max HR - 189
AVG HR - 168

210 Kettlebell Swings and 4000m of running.



Monday, September 18, 2017

German Volume Training - Arms/Shoulders...

A-1 Close Grip Bench Press- 10x10 @ 135lbs

A-2 Curls - 10x10 @ 85lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out:  KB Upright Row - 3x10 @ 32kgs (70lbs)

Sunday, September 17, 2017

StrongLifts - A...

Squat - 5x5 @ 250lbs
Bench Press - 5x5 @ 195lbs (pause on some)
Inverted Row - 3x failure - 25, 22, 18 - 65 reps
Push Up - 3x failure - 50, 43. 37 - 130 reps

Friday, September 15, 2017

StrongLifts - B...

Squat - 5x5 @ 245lbs
Overhead Press - 5x5 @ 125lbs
Deadlift - 1x5 @ 315lbs
Chin Ups - 3x failure - 25, 17, 15 - 57 reps

* Squatted 315lbs for a singe (twice!). AFTER 5x5 @ 245lbs. Current 1RM is 336lbs. Not for long!


Tuesday, September 12, 2017

StrongLifts - A...

Squat - 5x5 @ 240lbs
Bench Press - 5x5 @ 190lbs (pause on some)
Inverted Row - 3x failure - 20, 18, 18
Push Up - 3x failure - 45, 40, 40

Sunday, September 10, 2017

StrongLifts - B...

Squat - 5x5 @ 235lbs
Overhead Press - 5x5 @ 120lbs
Deadlift - 1x5 @ 295lbs
Pull Ups - 3x failure - 20, 18, 15 - 53 reps 

Friday, September 8, 2017

StrongLifts - A...

Squat - 5x5 @ 230lbs
Bench Press - 5x5 @ 185lbs (pause on some)
Inverted row - 3x failure - 18, 15, 13
Push Up - 3x failure - 40, 35, 30

Thursday, September 7, 2017

210 Russian Kettlebell Swings & 20 Hill Runs...

I had some time before work this morning and wanted to work up a sweat before I left. #MissionAccomplished

So I did this in the driveway:
20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Unbroken Russian Kettlebell Swings (53) * 200M Run after each set (100M down hill and 100M back)
43:31 Rx (Last time - 41:45)
(I am 100% sure I repeated a round in the mid-teens around round 14 or 15. That won't happen again!)
Max HR - 186
AVG HR - 168
210 Kettlebell Swings and 4000m of running.



Tuesday, September 5, 2017

StrongLifts - B

Squat - 5x5 @ 225lbs

Overhead Press - 5x5 @ 115lbs

Deadlift - 1x5 @ 275lbs

Chin Ups - 3x failure - 22, 15, 13 - 50 reps 

Monday, September 4, 2017

German Volume Training - Chest/Back

Decline Bench Press - 10x10 @ 135lbs
Foot Elevated TRX Row - 10x10
Incline Press - 3x8 @ 135lbs
Wide Grip Pull Ups - 3x10

Sunday, September 3, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 30lbs

A-2 Curls - 10x10 @ 80lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Upright Row - 3x10 @ 14kgs (30.8lbs)

Saturday, September 2, 2017

Sunday, August 27, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 175lbs


Snatch Grip High Pull - 10x10 @ 115lbs

Decline Bench Press - 3x8 @ 190lbs

TRX Row - 3x10 @ body weight

Saturday, August 26, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 25lbs
A-2 Curls - 10x10 @ 75lbs
B-1 The 6-Way Delt Raise - 3x10 @ 15-12.5-10lbs
B-2 Bent-over Lateral Raise - 3x10 @ 20-17.5-15lbs
Cash Out: Double KB Uprofht Row - 3x10 @ 14kgs (30.8lbs)

Friday, August 25, 2017

Thursday, August 24, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 170lbs


Snatch Grip High Pull - 10x10 @ 110lbs

Decline Bench Press - 3x8 @ 185lbs

TRX Row - 3x10 @ body weight

Wednesday, August 23, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 20lbs
A-2 Chin Ups - 10x10 @ 17.5bs
B-1 lateral raises - 3x10 @ 35lbs*
B-2 bent-over laterals - 3x10 @ 35lbs*
* 45lb Plate Carry in between each round.
Cash Out:
Overhead Plate Raise - 3x15 @ 25lbs
DB Upright Row - 3x15 @ 20lbs

Sunday, August 20, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 165lbs

Snatch Grip High Pull - 10x10 @ 105lbs

Decline Bench Press - 3x8 @ 180lbs

TRX Row - 3x10 @ body weight

Saturday, August 19, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 17.5lbs


A-2 Chin Ups - 10x10 @ 15bs

B-1 lateral raises - 2x8 @ 40lbs*

B-2 bent-over laterals - 2x8 @ 40lbs*

Thursday, August 17, 2017

German Volume Training - Legs..

I felt so good on my 10x10 of back squats @ 185lbs that I did an 11th set. This is it. Making sure I hit depth EVERY TIME.
Back Squats - 11x10 @ 185lbs


Wednesday, August 16, 2017

German Volume Training - Chest/Back - One Kettlebell...

5 Sets of:

10 Kettlebell Push-Ups each side
10 Kettlebell One-Arm Row each side
10 Kettlebell Close Grip Press into 10 Pullovers
* All at 24kg (53lbs)

Tuesday, August 15, 2017

German Volume Training - Arms/Shoulders...

A-1 Dips - 10x10 @ 15lbs

A-2 Chin Ups - 10x10 @ 12.5lbs

B-1 lateral raises - 3x8 @ 35lbs*

B-2 lying side laterals - 3x8 @ 35lbs*

* 45lb Plate Carry in between each round.

Cash Out: Overhead DB Raise - 1x100 @ 12.5lbs

Friday, August 11, 2017

German Volume Training - Legs...

10x10 back squat @ 180lbs

5x10 GHD Raises @ body weight

5x10 smith machine calf raises @ 270lbs

Wednesday, August 9, 2017

"Heavy Lynne''...

5 Rounds For Max Reps

Bench Press, Bodyweight plus 20lbs - 175lbs

Strict Pull-ups - plus 20lbs

Bench Press - 13/13/13/13/13 = 65reps @ 175lb

Pull up - 13/13/13/13/13 = 65 reps @ 20lbs

* 6 rep PR on Bench Press & 5 on Pull Ups!!!

Cash Out:
TRX Body Weight Row - 3x10

Incline Bench Press - 3x10 @ 135

Tuesday, August 8, 2017

''Bar Muscle Up Nate''...

For Time...
Total Reps: AMRAP 20
2 Bar Muscle-ups
4 Strict Handstand Push-ups
8 Russian Kettlebell Swings (70)
13 rounds plus four reps

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th
during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant
son Parker.

Sunday, August 6, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 12.5lbs


A-2 Chin Ups - 10x10 @ 10lbs

B-1 lateral raises - 3x8 @ 30lbs*

B-2 lying side laterals - 3x8 @ 30lbs*

Cash Out: Overhead Plate Raise - 1x100 @ 10lbs

* Plate Carry in between each round.

Saturday, August 5, 2017

Thursday, August 3, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 160lbs

Snatch Grip High Pull - 10x10 @ 100lbs

Decline Bench Press - 3x8 @ 175lbs

TRX Row - 3x10 @ body weight

Wednesday, August 2, 2017

 German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 10lbs

A-2 Chin Ups - 10x10 @ 7.5lbs

B-1 lateral raises - 3x8 @ 30lbs

B-2 lying side laterals - 3x8 @ 30lbs

Cash Out: Overhead Plate Raise - 5x10@ 45lbs, 1x20@35lbs, 1x30@25lbs*

* Plate Carry in between each round.

Tuesday, August 1, 2017

Sunday, July 30, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 155lbs

Snatch Grip High Pull - 10x10 @ 95lbs

Decline Bench Press - 3x8 @ 170lbs

TRX Row - 3x10 @ body weight 

Saturday, July 29, 2017

"Bulletproof"...

Time: 4 Rounds
400m run
15 Handstand Push-ups (Strict)
15 Pull-ups (Chest-to-bar)
500m Row
34:03 Rx
*35 minute time cap
60 Strict HPSUs is no joke!

Friday, July 28, 2017

German Volume Training - Legs 

10x10 back squat @ 165lbs

10x10 leg curls @ 85lbs

Seated 5x15 calf raises @ 100lbs

At Vent Fitness - Latham, NY 




Wednesday, July 26, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 7.5lbs

A-2 Chin Ups - 10x10 @ 5lbs
B-1 lateral raises - 3x8 @ 27.5lbs
B-2 lying side laterals - 3x8 @ 27.5lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs*
* Plate Carry in between each round.

Monday, July 24, 2017

German Volume Training - Legs 

10x10 back squat @ 155lbs

10x10 leg curls @ 80lbs

5x15 calf raises @ 255lbs 

At Powerhouse Gym - Utica, NY 


Sunday, July 23, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 150lbs

Snatch Grip High Pull - 10x10 @ 90lbs
Decline Bench Press - 3x8 @ 165lbs
TRX Row - 3x10 @ body weight 

Saturday, July 22, 2017

D10 Decathlon...

I participated in a decathlon (10 events) in Cambridge on Saturday July 22 as part of a team. The D10's 10 events which are (in order): 400m run, Football throw, Pull-ups, 40yd dash, Dips, 500m row, Vertical jump, 20yd shuttle sprint, Bench Press, 800m run. I did my best.
My friend Bryan's 8 year daughter Alexa was diagnosed with Acute Lymphoblastic Leukemia on July 29th 2016. In his own words: ''Alexa has been doing fantastic and fighting hard through her treatments. I know that all of my training won't compare with how much she has had and will have to endure until September of 2018 when her treatment is targeted to end. I will give it all I've got for her on July 22nd. #LexiStrong

We raised $30,000!

D10 Decathlon Results
Order of events:
400m - 1:10 (only 6 seconds off my PR!)
Football throw - 37 yards
Pull-ups - 22 (4 or 5 no reps)
40yd dash - 5.4 seconds
Dips - 47 (goal was 40. Most I've ever done!)
500m row - N/A (we skipped at least one event)
Vertical jump - 28 inches (never tried before)
20yd shuttle - 5.1 seconds
Bench press (175) - 19 reps (5 rep PR)
800m run - 3:40 (1:03 SLOWER than PR. I was toast by then). 

Wednesday, July 19, 2017

German Volume Training - Arms & Shoulders

A-1 Dips - 10x10 @ 5lbs

A-2 Chin Ups - 10x10 @ 3lbs
B-1 lateral raises - 3x8 @ 25lbs
B-2 lying side laterals - 3x8 @ 25lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Tuesday, July 18, 2017

German Volume Training - Chest/Back...

Bench Press - 10x10 @ 145lbs

Snatch Grip High Pull - 10x10 @ 85lbs
Decline Bench Press - 3x8 @ 160lbs
TRX Row - 3x10 @ body weight 

Monday, July 17, 2017

German Volume Training - Legs...

10x10 back squat @ 150lbs*

10x10 leg curls @ 75lbs
5x15 calf raises @ 160lbs

* run a flight of stairs in between each set

Sunday, July 16, 2017

German Volume Training - Arms & Shoulders...

A-1 Dips - 10x10 @ 2.5lbs

A-2 Chin Ups - 8x10 @ 2.5lbs then, 2x10 @ bodyweight
B-1 lateral raises - 3x8 @ 22.5lbs
B-2 lying side laterals - 3x8 @ 22.5lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Saturday, July 15, 2017

45lb Hill Plate Carry...

45lb hill plate carry. 1.23 miles - 24:17. Tough as hell especially since it's impossible to find a comfortable carrying position for the plate. I had it in front of me, on my shoulders, I held it overhead, I switched hands. Everything hurts! Just me, the 45lb plate, Chuck Taylors and my hill.




Thursday, July 13, 2017

German Volume Training - Legs...

10x10 back squat @ 145lbs*
10x10 leg curls @ 70lbs
5x10 calf raises @ 150lbs

* run two flights of stairs in between each set

Tuesday, July 11, 2017

Monday, July 10, 2017

German Volume Training - Arms & Shoulders...

A-1 Dips - 10x10

A-2 Chin Ups - 10x10
B-1 lateral raises - 3x8 @ 20lbs
B-2 lying side laterals - 3x8 @ 20lbs
Cash Out: Overhead Plate Raise - 10x10 @ 45lbs

Thursday, July 6, 2017

Monday, July 3, 2017

"Jacinto Storm!"...

Fabiana and I did this today in honor of CrossFit athlete Jacinto Bonnila'a 78th Birthday! #AgeIsJustANumber

For Time:
78 Double Unders
78 Squats
78 Push-Ups
78 Pull-up s or Ring Rows
78 Wall Ball Shots, 20/14
78 Kettlebell Swings 53/35
78 Deadlifts 95/65
78 Double Unders
18:36 as a team.

Saturday, July 1, 2017

9-7-5 Wave Shoulders/Traps...

Pure Strength Shoulder Press - 95-115-135/135-155-175 then, 95x15

Read Delt Machine - 1151130-145/130-145-160 

Bench Stop Barbell Shoulder Raises - 25-35-45/35-45-55

TRX HSPUs - 10-5 

Traps: 

Barbell Shrug - 8x8'@ 315lbs then, 225x12/135x15

Overhead Shrug - 70-80-90x10

DB Upright Row - 35-40-45x8

Friday, June 30, 2017

9-7-5 Back & Chest...

Bench Press - 3 sets of max reps at 175lbs:

14-11-9 then, 1x15 @135lbs

Bar Muscle Ups: 5-5-5-5-5

Incline DB Press - 60-65-70/65-70-75

Barbell Hang High Pull - 95lbs-105lbs-115lbs/105lbs-115lbs-125lbs

Cash Out: Feet Elevated TRX Row - 2x15

9-7-5 Wave Arms...

Cash In: 3x8 v Handle Chin Ups


Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs

Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs

Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15

Cash Out -  2x15 of plate curls @ 45lbs & dumbbell floor press
@ 50lbs - Superset 

Thursday, June 29, 2017

100 Box Squats...

Box Squats @ 20 inches 

Sets of 5: 

225, 230, 235, 240, 245, 250, 255, 260, 265, 270, 275, 280, 285, 290, 295, 300, 305, 310, 315, 320

20 sets of 5. 100 reps! 28,750lbs squatted! 

320lbs is twice my body weight! Good times! 

Monday, June 26, 2017

Double Kettlebell Cleans...

Run 800 meters on True form
40 Pull-ups
70 Push-ups then,

10x10 Double Kettlebell Cleans @ 44lbs each 
* run a flight of stairs in between sets 



Saturday, June 24, 2017

9-7-5 Wave Shoulders/Traps...

Pure Strength Shoulder Press - 90-110-130/130-150-170 

Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50

Max Reps of TRX HSPUs - 13-10-10 - Crazy Difficult 

Cash Out - Kettlebell Jump Shrug/Upright Row 3x10, @ 70lbs

9-7-5 Back & Chest...

Strict Pull Up - 15lbs-20lbs-25lbs/20lbs-25lbs-30lbs 


Incline DB Bench Press - 50lbs-55lbs-65lbs/55lbs-65lbs-70lbs

Barbell Hang High Pull - 85lbs-95lbs-105lbs/95lbs-105lbs-115lbs

Incline Press -145lbs-155lbs-165lbs/155lbs-165lbs-175lbs - Got all reps!

Cash Out: Kettlebell Incline fly - 2x10 @ 20kg (44lbs)

Friday, June 23, 2017

9-7-5 Wave Arms...

Cash In: 3x8 C2B Chin Up

Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs


Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs 

Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,

35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs
(6)-205lbs(3) then, 135lbs x 15


Cash Out -  2x15 of rope curls @ 45lbs & kettlebell floor press
@ 44lbs - Superset 

Tuesday, June 20, 2017

One-arm KB Cleans/200M Hill Run

AMRAP 20:
5 One-arm KB Cleans Left
5 One-arm KB Cleans Right
200M Run
10 rounds plus 10 reps

Avg Hr - 159
Mzx Hr - 181

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Sunday, June 18, 2017

9-7-5 Wave Shoulders/Traps...

Dumbbell Bent-Over Raises - 20lbs-25bs-30lbs/25bs-30lbs-35lbs

Bench Stop Barbell Shoulder Raises - 20-30-40/30-40-50

Reverse Shoulder Press (Scrape The Rack Style) - 45lbs-65lbs-95lbs/95lbs-105lbs-115lbs

Z Press - 75lbs - 75x10, 65x10, 55x10, 45x15

Cash Out - Kettlebell Jump Shrug - 10x10 @ 70lbs

Saturday, June 17, 2017

150 Kettlebell Push Ups...

After all the pulling I did yesterday I just wanted to focus on pushing and keep it simple: 

50 Double KB Push Ups
50 Close Grip KB Handle Push Ups
50 Double KB Push Ups
150 Reps total

That really smokes your chest and after I finished the "handle push ups" my triceps were gone too! The last 50 reps are brutal.

Cash Out: Low-to-High Cable Chest - 5x10@25lbs then, 1x5@20lbs, 1x5@15lbs, 1x5@10lbs, 1x5@5lbs

Friday, June 16, 2017

"Nakatomi Plaza"...

5 Rounds for time:
Run 800 meter run
15 Russian KB Swings (70)
15 Strict Pull Ups
43:59 Rx 

Avg HR - 156
Max HR - 186

* Did it solo in the garage: ten hill runs with the last half at a 10% incline. (Might have done 3-400m laps round three. Lost count! 

Kettlebell Swings were unbroken. 
Pull-ups were: 8/4/3-8/4/3-8/4/3-8/4/3-15. Pumped to get the final 15 unbroken after all that work. 




Spinning...

I took a spin class with my wife. Need to figure out the correct resistance. My avg HR was only 113. It was 157 the other day when I did kettlebell swings and 200m runs. 

Cash Out: Plate Curls: 3x25 @ 35lbs & 1x25 @ 45lbs then, ran 12 flights of stairs. 

Thursday, June 15, 2017

9-7-5 Arms...

Cash In: 3x8 C2B Chin Up

Barbell Curls - 65lbs-75lbs-85lbs/75lbs-85bs-95lbs

Dips - 35lbs-50lbs-70lbs/45lbs-60lbs-80lbs 

Thigh-Supported Hammer Curls - 30lbs-35lbs-40lbs/35lbs-40lbs-45lbs then,
35x5, 30x4, 27.5x3, 25x2, 22.5x1

Close Grip Bench Press - 145lbs-165lbs-185lbs/165lbs-185lbs-205lbs(3) then, 135lbs x 15

Cash Out - 2x15 of rope curls @ 35lbs & close push up - Superset 

Tuesday, June 13, 2017

Kettlebell Swings/200M Run...

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of Unbroken Russian Kettlebell Swings (53)

* 200M Run after each set (100M down hill and 100M back)
41:45 Rx
Max HR - 179
AVG HR - 156
210 Kettlebell Swings and 4000m of running.

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