Friday, December 31, 2010

Monday, December 27, 2010

Pullup Challenge Submission

Zvi in Israel... TOUGH workout.

Sunday, December 26, 2010

Pullup Challenge Submission

Here's Tate in Southern California

Pullup Challenge Submission

This is from Tom Collinson in Swansea. Great location.

Saturday, December 25, 2010

Christmas Eve

Workout of the Day

100 yd weighted lunge (100 lb)

200 yd run

100 yd burpee broad jump

200 yd run

100 yd bear crawl

200 yd run

100 yd overhead carry (100 lb)

It’s Christmas Eve so I’m not going to write much here other than I hope everyone has a very happy holiday. A few members of my family and I went to the beach this morning and did the above workout.

Thursday, December 23, 2010

Pullup Challenge Submission

This from Justin in East Sacramento... Love the use of the I-Beam

Pullup Challenge Submission

Thanks to Ben for sending this in. Check it out below and get yours in soon.

Monday, December 20, 2010

Rest Week

This past week marked my 6th in a row of training, meaning the next 7 days I’ll be de-loading and trying to rest as much as possible. Coincidentally, it’s also the week before Christmas and my family and I are heading to southern California to visit my grandmother in Laguna. Not a bad locale to get rejuvenated. Hopefully the weather will be decent enough that I can get in the ocean a few times—wouldn’t mind taking advantage of mother nature’s healing salts.

I’ve been getting lots of messages from people regarding the pullup challenge so I know everyone is thinking about ideas. Get the videos to me as soon as you have them because this is a seriously valuable prize package.

Saturday, December 18, 2010

Wet Weather

Workout of the Day

10 rounds for time

50 meter swim

10 pushup

10 situp

I didn’t post it, but yesterday I went to CrossFit East Sac and did some heavy squats. I missed my top set at 425 lb but not for lack of strength. The weight felt fine on my back but I think I rushed the descent a little bit. I had already hit 405 lb like it was nothing so I had the confidence going in. But for some reason this set just didn’t have the spring out of the bottom like it normally would. Justin didn’t leave me much time to grovel over it though, because we went right into a conditioning WOD thereafter. Freddie’s Revenge, as it is called, consisted of 5 shoulder to overheads with 185 lb and 10 burpees for 5 rounds. This took me 4:30 to complete, including a 5th round blunder where I dropped the bar from overhead on my 4th shoulder to overhead, forcing me to clean and jerk the weight to get back on track. Cost me at least 20 seconds but overall still happy with how things felt.

Anyways, after yesterday’s heavy workload a lighter bodyweight WOD was the right call today. Justin met me over at the pool this morning around 8:30 so I wasn’t braving the stormy weather alone. No thunder and lightning, mind you, just wind and rain. This marks the 3rd consecutive week that I’ve done a swimming workout and I’m starting to feel my body adapting. The 50 meters felt short every set, even though I’m sure my times were getting slower and slower. What really made things difficult were the pushups in between sets. By the 3rd or 4th set my arms started feeling heavy in the water and I had to really focus on kicking hard to keep myself moving. My final time for all 10 rounds was 14:40. Justin came in at 17:00 even. I would love to see a true swimmer do this and set the bar high.

Afterwards we took 10-15 minutes in the hot tub to relax and recover—so worth it. I’m looking forward to doing things like this frequently throughout the winter and really trying to improve my times in the water. I encourage everyone else to get outside their comfort zone and do the same.

Thursday, December 16, 2010

Steelfit Reader Challenge

Here is my version of the Steelfit Challenge workout.
100 pullups for time
Every dropped set = 15 vertical jumps
Most creative workout wins a Steelfit bar and t-shirt including shipping.

Wednesday, December 15, 2010

14th and H

Workout of the Day

WOD 1 – In the morning…

Deadlift 3, 3, 3, 3

5 rounds for time:

20 squats (45 lb)

10 push press (45 lb)

10 good morning (45 lb)

WOD 2 – In the afternoon…

10 story sandbag carry (100 lb)

50 hand release pushups

20 wall climbs w/ bag (6.5 foot wall)

WOD 3 – In the afternoon…

10 x 10 story stair run

BIIIIGGG workload today. After some heavy deadlifting using a new technique, Bodie and I did a light metcon intended to be done unbroken. The weight was light enough that the lactic acid would only build to the point of discomfort rather than to that of failure. This was nice for a change. Such would not be the case in the afternoon.

We had a great crew together though, so it honestly didn’t seem as bad as it felt. Plus there was a little bit of rain on the top deck of the parking garage to keep us cool during the workout. It felt great to be back training outside, in the middle of the city with skyscrapers rising up around us and a little bit of weather pouring down. Made me think of when I was living in Leiden training at the old citadel.

In all there were 6 of us at 14th and H in downtown Sacramento. We staggered our starts to avoid congestion on the stairwell—worked great. We all finished at different times but never got in each other’s way. The toughest part of this routine was actually the pushups. 50 hand release pushups after carrying 100 lbs up ten stories is no joke. The wall climbs were a blast… definitely needed to re-introduce these into the routine. Since I came back from Europe I haven’t been scaling near enough immovable objects.

Afterwards a couple of us stayed around and did a sequence popularized by local fire captain Chad Augustine. 10 times up and down the stairs, single steps on the odd rounds and double step sprints on the evens. Now, ten floors is a lot of steps but because it takes a good while to get down, the rest interval actually works. I always felt ready to go again by the time I reached the bottom. This was a great way to finish off the day and I’m grateful Chad, Milo, and John convinced me to stick around for it.

Below is a video from the sandbag workout... That’s right, got myself a new camera finally. Enjoy.

Tuesday, December 14, 2010

Clean PR

Workout of the Day

Clean 3, 3, 3, 3, 1, 1, 1

Front Squat w/ pause 5, 5, 5, 4

Gymnastics Play time

PR’d my clean today! My heaviest 3 rep set was 265 lb and my heaviest single was 295 lb. I tried another couple at 305 lb and was well under it, just couldn’t secure the rack position to squat it out of the hole. Still, it was an overwhelmingly positive day.

Afterwards we played around on the green turf doing handstand holds into somersaults, somersaults into pistol squats, archer muscle ups, front levers, and a handful of other skills just for fun. I’m starting to see the benefits of these types of “play” sessions in my coordination and balance. I feel a lot more control on my hands and a lot more confidence in trying new things.

Tomorrows WOD is shaping up to be amazing. 14th and H parking deck in downtown Sacramento with some of the fire department guys at 1:30. Bring your sandbag…

Sunday, December 12, 2010

Threshold Training

Weekend Workouts


OH Squat 8, 8, 8, 8

DB push press to 5 second eccentric 4, 4, 4, 4, 4

Hanging curl ups 3 x max

800 meter swim


2 rounds with rest as needed:

With a 2 minute cap, do 10 repetitions of the Bear Complex (135 lb) followed by AMRAP muscle ups

I had a great weekend of workouts the past few days, including a trip to Midtown Strength and Conditioning Saturday for some threshold training. Camillo was there and training, Justin Riley came over, and Britney Miller as well. Together we took turns going 2 minutes as hard as possible through 10 rounds of the Bear and as many muscle ups as we could muster. The fact that this WOD had a 2 minute cap didn’t allow us to game or strategize at all, making the 10 rep complex doable unbroken. My first set I got to the rings with about a minute to go, leaving little to no time to rest before running out of time. I got 9 muscle ups and was wiped. It probably took me 10 minutes or so before getting back around to my second set, in which I only managed 6 muscle ups and a slower bear time. The legs, heart rate, and grip were all jacked to near maximal levels for a while afterwards—threshold reached.

After some rest Sunday I’ll be on my 6th week of training consecutively. That means it’s almost time to take a break to let the body recuperate. I’ve been having a lot of discussions lately about how to properly recover, when to properly recover, and why to properly recover. Forget this part of training and you’ll wind up injured or performing poorly.

Friday, December 10, 2010

Sprinting through Glue

Workout of the Day

WOD 1 – In the morning…

Consecutive 1 minute rounds of


Floor Press (80 kg)

DB Squat Clean (20 kg)

Rest 1 minute & repeat 3 times for total repetitions

WOD 2 – In the afternoon…

6 x 100 meter sprints

Tumbling and handstands in a padded room… J

I had a new workout partner this morning—after a few near misses my longtime friend Clint made it over early today to train. We didn’t waste much time and kind of just dove into it after a brief warm-up. I found this sequence to be very locally taxing on the muscles in my arms and shoulders, but not too difficult on my heart and lungs. I guess compared to running up hills a 3 minute mixed triplet just doesn’t cut it. My effort was high and I got a lot out of the movements, scoring 73, 56, and 48 for each respective round, giving me a grand total of 177 for the WOD.

In the afternoon I met John and Sarah over at McClellan Air Base to train at the Fire Academy weight facility. We decided to do sprints… absolutely devastating. I felt like a single gear bicycle going up a steep hill. I have no idea as to my times, but I can say this: NOT fast. It made me wonder in awe at what it must feel like to be Usain Bolt or any other top tier sprinter, seemingly floating across the track on a 100 mph tailwind. My experience is more akin to an all out brawl with an invisible man, thrashing and gasping through the air like a blind bodyguard in a riot. Sarah, of course, glides across the ground like a deer. Ex-track stars have that luxury it seems.

Afterwards John led us inside to what can only be described as a padded paradise. It is typically used for combat training and self-defense, but it doubles nicely as a gymnastics haven. We did somersaults, handstand walks, hit and kicked the heavy bag, and made a few pathetic attempts at some round-offs. This was such a blast. Having a place like this at their disposal has to be such a resource for the fire and police academies. Padded mats just make it so much easier to try things you otherwise wouldn’t for fear of injury, thus making them quicker to learn. That being said, I am feeling pretty banged up from the results. Hopefully a few bumps and bruises won’t hold me back for long.

In other news, I’ve already heard a few good ideas on the pullup challenge…get those videos together and send them to me when ready.

Thursday, December 9, 2010

New Reader Challenge

As I am still without a video camera, the bystander WOD may have to wait til 2011. In the meantime, Steelfit Strength Systems has generously agreed to pose a new challenge. In the spirit of their specialty, this contest will be won by the most creative pullup WOD done using the most creative apparatus. Simple pullups will not do. They have to be the integral part of a larger workout and they have to be impressive. Steelfit has agreed to supply the winner of this contest with a signature wall mount pullup bar along with a Steelfit T-shirt. These bars are no joke--I have one in my garage and they are legit. With the shirt thrown in the winning video is worth over $300.00 US. Videos should be 5 minutes or less and must be submitted to me via email at This contest will last until the first of the year. Any questions, don't hesitate to ask. Other than that, have at it.

Wednesday, December 8, 2010

Workout of the Day

WOD 1 – In the morning…

Single Leg Deadlift 5, 5, 5

Good Mornings 10, 10, 10

Bent Row 10, 10, 10, 10, 10

Superset with

Games Style Pushups 10, 10, 10, 10, 10

WOD 2 – In the afternoon…

30 minute AMRAP:

200 meter hill run

15 ring dips

50 alternating rope slams

(wearing 10 kg vest)

I’ll mention the morning session just because the single leg deadlifts were a great variation on the norm. MUCH more glute activation than standard and the single point of balance made it challenging to even get lined up correctly. If you haven’t tried these before, give ‘em a shot.

But the afternoon WOD was where it’s at. We were back at Nimbus overlook, this time with a weight vest, a rope, and some rings, and the weather was absolutely perfect. Jake, Sarah, and I decided a longer effort was going to be the play so we set the watch for 30 minutes and just started going. I was gassed after 5. The vest slowed my progress up the hill considerably, but not so much because of my breathing. It just taxed the hell out of my legs so that by the third time climbing I wasn’t able to run the whole way. The dips and slams at the top were a nice reprieve, to be honest. I think just about every time I hit the top I was at near max heart rate.

When 30 minutes had expired I had finished 6 full rounds of the prescribed workload (actually did that in 27 minutes and didn’t have the guts to go back down the hill for a partial finish). Jake got 6 rounds plus a hill run without a vest. Trying to keep up with him was a big part of my motivation during the workout, so thanks for that pal. Looking forward to some rest tomorrow and hopefully the continued nice weather. Who says December can’t be beautiful?

Tuesday, December 7, 2010

CrossFit Stompin Ground

Stompin Ground Logo


Workout of the Day

A: 6 minutes of partner alternating pushups and pullups

B: 10 deadlifts (225 lb), 30 pushups, 15 clean and jerks (135 lb), 20 pullups, 8 burpee wall balls

C: 25 box jumps, suicide sprint, 15 DB thrusters (45 lb), suicide sprint, 15 KB swings (24 kg), suicide sprint

CrossFit Stompin Ground had their grand opening Sunday, during which the above workouts were performed relay-style amongst teams of 2, 3, and 4. Followed closely by barbeque burgers and other grill fare. Oh happy day.

The first WOD was upper body overload, and practically impossible to keep count of the repetitions. If I had to estimate, I’d say I did my partner and I each did 60 pullups and near 100 pushups in the 6 allotted minutes. Shaking hands with the other teams afterwards was somewhat comical as none of us could close a grip. Thanks to Katie and Winter for that one.

The second WOD was a 3 person team event and was much more diverse. The relay style allowed for lead changes and dramatic finishes, but also guaranteed that each individual did the same workload. This particular sequence I enjoyed most of all. Everything got done unbroken and the peripheral heart action style of the exercise order really sucked the wind out. My split was under 3 minutes.

Finally, we brought things home with a workout requiring a little speed and agility. The suicides were a nice touch, especially since the box jumps and thrusters left your legs feeling very heavy. People were waddling all over the gym by the last set.

Afterwards everyone slammed some food and drink and hit the road. Was a great day that has me feeling very sore and ready to rest. I wish only the best for Jake and Winter with things going forward. If any of you out there find yourselves in the Carmichael neighborhood, definitely check out their place. Won’t be disappointed.

Sunday, December 5, 2010

375 x 5

Workout of the Day

Back Squat 5, 5, 5, 5

Bent Row 10, 10, 10

5 rounds for time:

5 front roll muscle ups

10 jump squats (45 lb)

15 GHD situps

Did this sequence Friday night at the brand new CrossFit Stomping Grounds in Carmichael, CA. Awesome place that will be hosting a grand opening tomorrow with workouts and barbeque. Can’t wait for that.

The session well, though not quite as well as Benoit up there... I squatted 375 lb for 5 reps my final set, failing on the 6th with a great spot from my boy John. Most encouraging was that the weight continues to feel lighter and lighter on my back, leading me to believe that all the core work is paying off. For some reason I get a lot of satisfaction from this lift, probably more so than any other. It's simple and straightforward like the deadlift, but doesn't leave me as sore or as frustrated when I miss a rep.

The conditioning WOD was a change up. I’ve been messing around with front rolling out of muscle ups but hadn’t put it in a workout yet. It definitely takes more out of your arms and stomach as it requires more control than simply dropping out from the top. The jump squats were easy, probably could’ve used more weight or put a box to measure the height of jump better. The GHD’s I feel today. Since I don’t have one, getting this exercise in happens too infrequently. Top of my list as far as equipment needed. My total time was 11:26, most of that being absorbed by muscle fatigue during the muscle ups. This wound up being more of a strength endurance and recovery WOD than an aerobic capacity one.

Christmas party for Bryan College tonight… getting into the seasonal spirit. Looking forward to that pine smell in the living room.

Friday, December 3, 2010

Back in the Pool

Workout of the Day

WOD 1 – In the morning…

3 rounds for time:


10 Pullups

15 OH Squat (50 kg)

20 Box Jumps (24 inches)

WOD 2 – In the afternoon…

Swim Day

Woke up ready for a mid-length burner today and I got what I asked for. The workload was short enough to be doable with no breaks on the front end, but heavy enough to be tiring on the back end. The combination of OH squats and box jumps wore out my legs by the end of the second round. Still, I loved the way this felt. The final time was 5:50.

This afternoon I shot over to California Family Fitness to take advantage of their outdoor heated lap pool. Not to mention the hot tub, steam room, and sauna. To make things even cooler, there was a light drizzle outside—making the warm water feel extremely comforting. I did 6 x 50 meter sprint intervals with :45 rest between at first. Then I did a few 100 meters of longer strokes. Finally I did some underwater swimming plus a 100 meter individual medley. This last part was a whole different animal. Combining butterfly, backstroke, breastroke, and freestyle back to back asks a ton of the body neurologically and cardiovascularly, both great preparations for the other type of training we do.

Heavy squats tomorrow, can’t wait.

Wednesday, December 1, 2010

Back on the Hill

Workout of the Day

WOD 1 – In the morning…

Eccentric Loaded Deadlifts 3, 3, 1, 1, 1

Pullups – 1 set for max, 1 set circular, 1 set horizontal

Planche pushups 10, 10, 10

Swiss Ball situps 10, 10, 10

WOD 2 – In the afternoon…

100-150 meter hill sprints

Tried something a little different this morning for my deadlift day. Rather than diving into another progression of 5/3/1 I decided to do a few weeks of eccentric loading, working the movement from the top down and allowing me to put more weight on the bar than I otherwise would. Hopefully this will build some new strength and control through the movement. I was able to get up to 230 kg today for my top set, though I’d like to see better control through the bottom of the lift.

This afternoon I got back out to Nimbus Overlook for some hill sprints. Did 2 separate hills for a total of 3 sprints, each taking between 40 and 50 seconds. This was a max effort activity that, again, has no equal in difficulty. Depending on the weather, I’d like to start coming once a week to try to improve my times.

On another note, I must apologize for falling off of the video challenge for last month. I dumped my camera into the lake a few weeks back and haven’t replaced it yet. Hopefully I can rectify this situation soon and get back on the train. I’d still like to do a bystander workout, so until I do that will remain an open challenge for anyone to submit.