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Monday, July 25, 2011

4 Days....We Leave at 3 AM tomorrow for the Airport!

I had planned to take off yesterday.....but why take off when i will have plenty of rest Tue, Wed, and Thur?  So.....I worked on what needed working on.  Deadlifting:

1 Min Max reps 225#
-1 min rest-
1 min Max reps 275#
-1 min rest-
1 min Max reps 315#
-1 min rest-
1 min Max reps 365#
-1 min rest-

My scores

I was happy with this.  I took it easy because my right knee starting feeling like it was going to give out so I lowered the intensity at the end of the 275# and that helped......it may have been fatigue....not sure. 

This morning I got up and went to a class.....which has been awhile since I have done that as my last hurrah before heading to Cali.  We did:

Death by 10 Meters

My score
18 Rds + 18

Again I pushed hard enough to feel it but did not over do it.  I felt my quads really start to burn so i knew I was good.  I plan to hit a quick WOD tonight and then off to the airport VERY early!  Heck ya.....4 DAYSSSSSSS!!!!!!


Sunday, July 24, 2011


5 DAYS.....just in case you were not sure how long was left until the Games begin!!!

On the 21st i did a WOD at night and forgot to post the results:

Garage Axel WOD
5 Axel Bar Power Clean 185#
9 Burpees

My score
6 Rds + 9 burpees. 

My garage was HOT but had to do it there because Jada was sleeping and the wife was having a ladies party.  Anyway it was a good one.

Yesterday I hit two WODs after we went to the Fair to watch many people from Crossfit South Bend compete in the Strongman competition.  There were some good showing and it was a blast to see all of them compete and do so well.  proud of everyone that competed.  After the comp I dropped Chels and Jada off and headed up to the box:

For Time and Reps
Max MU's
200 M run
Max Push Jerk 185#
200 M run
Max Pull ups
200 M run
Max Back Squat 185#
200 M run
Max KBS 2 Pood
200 M run
Max Power Clean 185#
200 M run

My time

My scores

I was very sweaty and it was difficult to hold on to the bar or bell.  This one was not fun.  I had planned to do 2 Rds but changed it once I got to my senses.  I took about a 15-20  min rest and then hit a Main site WOD from a couple days ago:

3 Rds
10 OHS 135
50 DU's

My time

I was pretty upset because I messed up my double A LOT, but to still get that time made me feel good.  Without any mess ups I could see this being done VERY quickly.  I called it a day and went to a 70's party where I finally did something I had always wanted to do.  I jumped out of a pool with no hands.  It was pretty cool.  After I got it I did 3 back to back jumping in and out.  Pretty cool.....I thought.

Today I planned to take off and hit my last WOD, but changed my mind this morning.  Instead I ran about 2.5 miles around the neighborhood.  It took me 17:07.  Felt good.  Later tonight I will be doing some deadlifting and hit my last WOD tomorrow.....unless I can get something simple in on Tuesday.

5 Days to get better, recover, and compete....Excited is an understatement!!!


Friday, July 22, 2011

You Challenge WOD......7 Day Left!

Today I went to the gym a little later knowing I was only going to hit 1 WOD.  I started with working on pull ups and then warmed up for the WOD:

You Challenge WOD
40 Calorie Row
40 Thrusters 115#
40 Pull ups
40 Dips
40 Power Snatch 115#
40 Burpees (Regional Standard)
40 Box Jumps 24'

My time

I went pretty hard but held back some on this WOD.  It was harder then anticipated.....but I liked it.  I plan to do some strength work at home tonight and then I am ready for a day off work tomorrow and hit a good short WOD or 2.  Looking forward to Tuesday morning when I fly out to Cali!!!!!  Getting close...7 Days!


Thursday, July 21, 2011

Rest Day Yesterday....Light day today....8 DAYS!!

Yesterday I took the day off, COMPLETELY.  I worked from open to close so that helped.  So....this morning I was ready for the morning.  Did not go real hard but got some good work in:

395# x 3 EMOTM until failure

Next I did what Rich Froning did on the video that was posted on Main Site:

30 Squat Snatch 135#
-5 Min Rest-
30 MU's

Then I did 3 sets of Max Dips. And then did:

1 Min Max Deadlifts 315#

I did 10 unbroken and dropped, back was tight and only got 6 more.  Not what I was shooting for but happy to get the work in.  When I got home I took Jada on a run and went at a pretty good clip in order to keep her from crying......she needed a nice breeze with the heat.  Lets just say I was DRENCHED.....LOVE IT!!!!  

After work I will be going home to my wife having a party with her lady friends.....so I will be in the garage doing a WOD:

Garage Axel WOD
5 Axel Bar Power Clean 185#
9 Burpees

My time
-Posted later-

This will be a good one and should have me calling it a day.  8 DAYS!!!!!


Wednesday, July 20, 2011

9 More days until THE GAMES!!!

Yesterday I had a good training day......the heat and humidity has been crazy here, but awesome prep for Cali.  Ont Tuesday I went back to the gym for a good afternoon session but do not have my log to remember exactly what I did or my times.  In any case, I am getting used to having sweat all over me during my training.  I started the day off in my basement before going to Jada's 18 Month appointment:

3 Rds
15 Hang Power Clean 135#
15 Burpees

My time

After the appointment I went to the box:

Power Snatch 115#
Wall Ball

My time

This one laid it on me.  I was drenched!  Really enjoyed it though.  I took a good break before hitting the next WOD:

3 Rds
400 M Run
200 M Farmers Walk w/ 2 - 1.5 Pood KB

My time

This was rough on the grip, I actually scaled it down from my original 2 Pood.  The last 2 Rds made it difficult to carry them with the sweat.  I will need to get some sweat bands.  I headed home after this and just relaxed until I decided to do my burpees.  I dropped down from my 100 burpees to 50 a night:

50 burpees

Then it was hang out time.  I am taking the day off today except for maybe a nice run at lunch.  I will start to taper tomorrow to allow my body to show the benefits of all my training,  I am wondering what I will feel like fresh at the Games.  I am SOOOOO EXCITED!!!!!   9 MORE DAYS!!!!!!!  Get better and show it then!!!!!


Monday, July 18, 2011

"Johnson"......but slow

I saw Johnson yesterday and really liked it.  I knew today would be a day I was sore and a 20 Min heavy AMRAP would be rough.....but what better time to do this then the present:

20 Min AMRAP
9 Deadlift 245#
8 MU's
9 Squat Clean 155#

My score
4 Rds + 5 MU's

I went SLOW on this.  It did not help that I was drenched and was slipping all over the rings and about half way through a storm hit and the power went out while I was on the rings.  I continued in the dark.....lets just say that slowed me down more.  Oh well I will have to do it again later.  I am getting out of work at a decent hour today so I will be hitting a couple more WODs tonight.


Sunday, July 17, 2011

Training with Friends

I had a buddy come up from Indy (Doug Schultz with his 2 brothers) to train.  This is the 2nd time since Regionals that he has been up.  It is nice to get with someone and train.  We started with a Main Site WOD that had a twist:

Paralette HSPU (45# DB used on 10# plates, he did HSPU)
Pull ups (not strict)

My time:

This was horrible and in the later Rds I was coming off the wall and counting the reps, that was rough.  he beat me by about a minute or so.  Nice to have someone to chase even though I could not move any faster.

Then I did:

295# Failed

Shoulders were recked and it made stability in the squat non-existent.  I jumped right into:

Front squat Max

I was not feeling this.  So I ended it at the Fail.  Next we did an AMRAP from AF WODs online:

9 Back Squat 155#
7 burpees
5 Push Jerk 155#

My score
4 Rds + 9 BS

Just realized this was a 6 Min AMRAP and not a 5 which makes sense how I lost by almost a Rd from my previous score.  I feel much better now.  Then we went into a Regional WOD from 2009:

Deadlift 275#

My time

This one felt good and the Deads were not as bad as I thought they would be.  The only problem was I was not warmed up  enough and had to rest after the 21 Deads because I was so tight I could not jump up on the pull up bar right away.  We finished the session with:

100 DU's for time
:52 sec

I have to work now and then will hit another session tonight.  Less then 2 Weeks and it BEGINS!!!!


Saturday, July 16, 2011


HERE IT IS.....The back of the Official Crossfit Games Jersey!   This was taken when I was at the Reebok facitlity where they are making all the Jersey's.  They are sweet!

Friday, July 15, 2011


Crazy day today.  i woke up on time only to lay in bed for an extra hour.  I then got up and ran to the gym where I had 2 hours to fill with work:

I did these 1 a minute and then 2 unbroken at the end.  These are tough.  next:

SDHP 75#
Push Jerk 75#

My time

-2 min rest-

5 Rds
10 C2B
10 Wall Ball

My time

These were good together.  Then:

Max Squat Clean

I tried 305# multiple times and was to tired by the time I tried 295#.  After this I did 1 more:

Death by Clean & Jerk

My score
11 Rds +8

This felt good and then something cool happened.  When I was leaving the Gym Again Faster called and  asked to do an interview.  To bad I had to work....no worries he says....I can come to your work.  And since I normally go out and work out at lunch it worked out perfect.  He came here and got some stuff at work and then we went to the park and he filmed me doing a WOD:

The Park 100
100 DU's
100 KBS 2 Pood
100 DU's

My time

This was rough especially with him walking around with a camera.....but the whole experience was great.  Looking forward to the Games more and more EVERYDAY!  So far so good....went from thinking I would not get much work in to working out a good amount.....looking good.


Thursday, July 14, 2011

Alarm didn't go off

As I lay asleep a soft voice wakes me up.  "You decided to stay home" Chels says, "huh....."  still half asleep.  I grab my phone and see it is 7:00 AM.  What!!!!!  I overslept.....I check the alarm and see it is set to go off on Wed....and only Wed.....stupid auto set.  My "PLAN" was to get up and get some work in at the box.  That did not happen.....but.....I did get to grab Jada out of bed which was even better and then I did some work at home:

50 Power Cleans 225#

My time

I was happy with this time but still know I can go faster. Next I went to the track:

20  100M Sprints
Make each run in under :20 sec and then rest :20 sec
I made every run in about :17 sec. 

I wore my new Reebok shoes I was given at the Reebok facility yesterday and they had my right foot burning from not being broken in and running on the hard surface.  Still they were much better then my old running shoes.  They are the new U-Form shoes that will be coming out in December.  After this I headed to the basement for a met-con.

10 Deadlifts 225#
10 Push ups hand release

My score
7 Rds + 4 DL

I went unbroken the whole way until my last 4 deads.  I ended up dropping each rep.  Still a good WOD and helped finish me off from the deadlifting I did last night.  I was going to try to pull 415# x 5 but my hands were to sweaty.....I did 415# x 2 and then pulled a bunch of singles and then pulled some singles at 425#.  Felt good.  Bryn gave me some more plates to take home so I could get more then 395# on the bar at home.  Unfortunately I can only fit 425# on the bar since I only have Bumper plates and no steel plates.  Still happy that I could pull this easily.  425# for multiples at the box next week (I will use chalk).

At lunch today I went out to the park and did some KBS:

5 Rds (1 min on 1 Min off....get 30 swings each Rd or as many as possible)

My score
30-26-24-24-24 = 128 total

This is better then the last few times I did this.  Hope to hit a good met-con tonight!!!  getting better before the Games!!!


Wednesday, July 13, 2011

WOW.....all I have to say!

Things seem to be moving faster and faster and changing more everyday.  I was down in Indy all day today and yesterday.  Crazy training with Nick Fory and Bryn Jafri and other Crossfit Indy North Crossfitters (and thanks to Josh for doing WOD 1 of the day with us)  We did a lot of work from 8:30 am until 6:30 pm.  Great day of training and I really feel that I improved this weekend.  I am going to hold off on posting all the WODs......just know there was a lot of them.  This is when things got surreal.  When I wok up this morning we did a WOD at the gym:

2009 Games Final Chipper
15 Squat Clean 155#
30 Toes 2 Bar
30 Box Jumps 24'
15 MU's
30 DB Push Jerk 45#
30 DU's
15 Thruster 135#
30 Pull ups
30 Burpees
300 Ft Lunge 45# OH

My time

Before this WOD I was questioning whether I should be doing this but after it I felt loose and glad I did.  Next off to the Reebok facility where they are creating all the Crossfit Games gear.  I got a tour of the facility and got to be the first person to try on my games clothing with my name and number on them!!  The whole time having HQ film the tour and I got to meet and talk with TONS of Reebok employees!  AWESOME DAY!!!!

I am planning to do some heavy deadlifting tonight and try to hit 415# x 5!!  I will keep you posted!  Continuing to get better and prepare for the games in 16 Days!


Sunday, July 10, 2011

Hurting all Over

I tell myself that feeling the effects of working out only means you are getting better.....but I think the better happens later.....because this pain makes me feel worse.   I would not have it any other way though.  I will be taking a rest day tomorrow to heal up and hit it again.  Last night when I got home I finished up for the day:

100 Burpees

Then a favorite for doing in my basement but I added 30# to the usual weight:

10 Min AMRAP
7 Hang Squat Clean 115#
10 Hand release Push ups

My score
11 Rds + 1 Hang Squat Clean

I normally do this with 95# and my PR is 13 Rds + some reps.  I felt good and went unbroken on the Hang Squat Cleans but my grip was limited by the last few Rds and I barely made it without dropping the bar.  This was the ending to a good day.

Woke up and fell out of bed because I was hurting all over.  Slowly headed to the gym and turned on the lights knowing what lied ahead.....You Challenge and a friends Box did a WOD I wanted to hit.  I decided no strength today:

You Challenge
4 Rds
5 Deadlifts 2x Body weight (used 365#)
10 C2B
15 Wall Balls
20 DU's

My time

The deads were heavy for me but I was happy to get through all of them unbroken.  Next:

115# Overhead Squat
Toes 2 bar
Burpee Box jump 24'

My time

The burpee Box jumps were HORRIBLE......they took to long....and they hurt.  Must mean I need to do them more.  That is it for the morning session.  Going to so some spring work and a quick WOD at home.  The start to a great day!!


Saturday, July 9, 2011

Getting Stronger

Last night I did my new favorite....not really:

100 burpees


50 Hang Power clean 135#

I woke up real sore this morning, but I was ready to put some work in:

Push Press 3 Rep max
240# x 3 (PR)

Then I did Rich Froning's WOD he did on his Wedding:

6 Rds
3 Squat Snatch 185#
6 OHS 185#
9 C2B

My time

This WOD was brutal but I really enjoyed it.  After this I did a quick Main Site WOD:

3 Rds
12 Front Squat 135#
12 burpee Pull ups

My time

The burpee pull ups were brutal and it was tough finding any balance while jumping and grabbing the bar.  Next I did:

For time
50 GHD

My time

I am not a fan of GHD's but I need work.....Next:

Front Squat 5 Rep max
285# x 5
305# x 4 (FAILED rep 5)

Finally to finished the morning session:

Max pull ups
3 Rds (1 Min Rest between Rds)

My grip was pretty shot at this point.  I plan to rest and then hit something at lunch.  Not sure what yet but something with the jump rope or KB.  Then I will be hitting my burpees and another WOD tonight.


Friday, July 8, 2011

Heavy KB Clean & Jerks

Yesterday I did not do to much:

Deadlift 5 Rep Max
405# x 5 (PR)

This felt light.  Then I worked on stringing together pull ups and went home.  Back still needed time to rest from the knot in it.  Next when I was at home:

100 Burpees

Then came the morning and the beginning to me starting to ramp up the intensity:

Max Power Clean
275# (PR)

Double 2 Pood KB Clean & Jerk

My time

This was horrible and I strung my MU's by 3's and I was pretty much doing all single on the C&J.  I was awkward and heavy with 2 2Pood's.  Awesome WOD though.  Next:

4 Rds
250 M Row
12 Power snatch 95#
8 Power Clean 185#

My time

I finished the morning with an oldie but goodie.  i did this during the AF Competitions:

LADDER 1,1-2,2-3,3-an so on
KBS 2 Pood
Thruster 95#

My score
10 Rds + 11 KBS (last time 11 Rds + 7 KBS....I was fresh then, no excuses though)

I need to start pushing myself harder.  I rested a lot during the last WOD and I was hoping for 11 Rds but knew that would not happen as I was reaching the end of the time.  Good morning though.  I will be hitting a WOD at lunch and then my 100 burpees and another WOD tonight.  Very excited.......crunch timE!!!!!!!!! Working on getting better!

Ran out at lunch and did a quick WOD:

5 Rds
30 DU's
10 Taters 1.5 Pood

My time

This was nice just to get a little sweat and my heart rate up.  I will be really getting it up later with my Burpees.


Wednesday, July 6, 2011

Almost Off

I planned to take to day off but the itch got me:

8 Rds
50 Walking Lunge
50 DU's

My time

This one was slow and rough.  You could only go as fast as you could lunge and the whole point was to not stop.  I did a good job except when my shoe came untied and I wasted about:30 sec.  Other then that it went well.  My back felt good and now I will call it a day!



Yesterday I was in Ft Wayne Training and the day before (Monday) I took off from training.  I went and visited a buddy to train with him and had a plan to hit Miagi somewhere along the way.  This was a WOD that Dan Bailey had done awhile ago at Rogue and sent it to me to try.  It looked brutal.....so I knew I had to do it.  We started the day off with a short met-con to warm up:

Hang power clean 95#
Pull ups

My time

This one was worse then anticipated.  it left my biceps feeling like 2001 when I had just finished blowing them out with bicep curls!!!!  It worried me to think Miagi was only a few minutes away.  We tried to stretch them out but realized it was useless......time for Miagi:

50 Deadlifts 135#
50 Double KBS 1.5 Pood Russian style (swing to shoulders not overhead)
50 Push ups hand release
50 Clean and Jerks 135#
50 Pull ups
50 Taters (KBS to shoulder then flip bell and catch it and do a goblet squat)
50 Box Jumps
50 Wall Climbs
50 Knee to Elbows
50 DU's

My time
(Mikko Salo 29:49, Dan Bailey 33:13, Graham Holmberg 38:06)

I obviously wanted it to be faster but you can only go as fast as you can climb the wall.

This WOD was horrible......the worst had to be the Wall Climbs......in fact there is no doubt that it was the WALL CLIMBS.  Time melted of the clock during these and it made everything else seem like a walk in the park.   And the SWEAT>......Geeze.....during the wall climbs I created a pool of sweat that I used as a slip-n-slide coming off the wall.  unfortunately those are much more fun then what I was doing.  When we were both finally done we moved on to some strong man moves.

We grabbed a 88# KB and put just under 500# on a yoke.  We set up 50ft down and back and while one person was walking the yoke the other did 10 KBS with the 88#er.  Unfortunately on my second Rd I felt a twinge in my back and called it right there.  I did not want to push it anymore with the games being so close.  I was really upset because I wanted to get  a lot more work in.  There was still one thing I could do though and not worry about the back:

Bench Press 1-10-1-20-1-30

285# x 1
225# x 9 / 1
275# x 1
185# x 19 / 1
275# x 1
135# x 30

The goal of this was not for time but instead for load.....my problem is that I do not rest well.  I always jump into the next set, so having Anthony slow me down was nice.  I tried 300# but failed.....for my sets of 10 and 20 I failed the last rep......REALLY the last rep.  with both I had them about 3 inches from total lock out but it just was not happening.  I was happy considering I NEVER bench.  I think in the last year I have bench pressed 2 times not counting yesterday.  I was also planning to have my chest and triceps blown from this, not the case.  I feel great.....we may get a chance to see DOMS tomorrow......who knows.

I plan to take today and tomorrow almost completely off except for some skill or accessory work.  Nothing major.  I work ALL day today and won't have time if I wanted to.  But, sometimes recovery is the BEST time to get better!


Monday, July 4, 2011

Rest Day

Lat night I went out to the track and did some running work:

1400 M Run
-3 Min Rest-
1200 m Run
-2 Min Rest-
800 M Run
-1 Min Rest-

My times
6:29 (6:22)
5:24 (5:01)
3:32 (3:15)
1:27 (1:25)

The parenthesis is the last time I did this.  I felt slow on this and need to get my mile under 6 again.  I do take into account my morning workouts and that my back was really tight running during my mile and loosened up as I went.  I am taking off the rest of the day with plans to go to Ft Wayne and beat myself up with Anthony.  It should be fun/  Planning some heavy long duration WODs.


Sunday, July 3, 2011

Diane PR and OHS PR!

I had to throw this in first.  I did Diane last night with my wife and brother-in-law watching:

2:02 (PR)

I was stoked!!!  I knew I would PR (old PR 2:30)  but I had not idea that much.  here is the vid:

On to this morning-

This morning I was ready to get some work in before work.  Somewhat of a normal routine now.  I enjoy it though and it helps get me through the day.  When I do not make it to the gym early in the morning it leaves me on edge.....something that is hard for me to deal with.....it effects my entire day and has me staring at the clock until I can finally get in and do some work.  This is why I need to be able to train all year Rd.....Anyone want to hire me to do that?  I didn't think so.....but I can dream.....in the mean time....the work:

4 Rds
4 MU's
8 KB Snatch 1.5 Pood

My time

The rings got uneven and really frustrated me.  I was playing with them and it really effected my time.  I was shooting for low 4 on this.....that didn't happen so I shrugged it off.  Next:

5 min AMRAP
3 Deadlift 275#
7 Push Press 115#

My score
9 Rds + 1 Deadlift

I was feeling it on the deads from yesterday, but I was still able to keep moving.  When I finished I started on my OHS.  It started slow but ended with a PR!!!

5 Rep OHS Max
265# x 5

This was a PR by 20#.  Granted I do not do this to often....I was still happy and it left my wrists hurting from the pressure.  I wasn't sure how the next piece of the day would go.  I had seen a friend, Dan Tyminski, do a WOD a i wanted to try it.

50 Power Clean 225#

My time

I knew it was slow and I could feel my body tired......but his time was blazing 5:50 something.  I am going to do this again just for the heavy loads for high reps and to see how much more I can increase the intensity.  After this I headed home and hope to hit a couple good WODs tonight and take off on the 4th.  Maybe go to a baseball game.  So far it has been a good day!


Saturday, July 2, 2011


I did this WOD May 15th and got 10:59 So I was happy with the PR.  I knew at the time that my time would not be great so I was happy to bring it down so much.  It was also nice because I worked out with my brother-in-law Broc:

4 Rds
10 Clean & Jerk 135#
15 C2B
200 M Run

My time

After this WOD I did some deadlifting.  I have Diane planned tonight because I did not have the time last night to hit it up:

12 Deadlift 205 until Failure (or you quit)

I did 7 Rds and quit.  Every Rd was finished in :18 sec except the last one I broke up and finished in :26 sec.  It was a good one and I may do more similar to this.  Taking it easy today and will hit 1 or to short things tonight.  Tomorrow will be fun.....I am creating the agenda and it is looking good!!!!


Friday, July 1, 2011

Indy North AMRAP

There was a 20 Min AMRAP that I have had on my mind for awhile.  I had it scheduled for this morning as one of my later WODs.....I started with:

For Time
500 M Row
10 MU's
-2 Min Rest-
500 M Row
10 MU's

My time 3:39 each Rd

I then took a 5 Min rest:

5 Rds
15 SDHP 75#
15 Thrusters 75#

My time

I did this WOD months ago and crushed this time.  I am not sure what happened but I know mentally I let myself rest a long time and did not push because it HURT!.....I will try again with an audience and see if it can change my time.  next was the 20 Min AMRAP:

20 Min AMRAP
10 Wall Balls
10 C2B
10 Box Jumps 24'

My score
13 Rds + 9 C2B

This was a good WOD and the hardest part was the C2B.  Next I decided to do some heavy lifting but I was really fatigued and I was not able to go very heavy:

185 x 1
205 x 1
215 x 1 Failed
225 x 1
235 x 1 Failed

I failed 215 but I felt confident i could hit 225 so I went up and it worked.  i was pretty fatigued at this point but i still tried Clean and jerks:

Clean & jerk
235 x 1
255 x 1
275 x 1 FAILED

I tried 275 a few times but i did not have enough in the tank.  I do need to do this while I am not tired to see what I can get.

Later at lunch I did anew WOD

5 Rds
30 KBS 2 Pood EMOTM
-1 Min Rest-

If you dont get 30 a minute you have to do a 1k row penalty for each Rd you do not get 30:

My score

At night Chels made me do my Burpees:

50 burpees

HURT as usual

Lets say i missed 4 Rds and am supposed to do a lot of rowing.  We will see how that goes considering I hate to Row.  I will do it though.....I have to get better....at EVERYTHING!