Tuesday April 29th 2014

I had to do clusters for the FS. In the third set it was almost 60 sec clusters. I had to drop to 170 for set 5. Nice way to sneak a little gvt in the KB front squat. Hopefully I can still move tomorrow. Thank you Steve Pzyboker for doing this workout with me. Please do bring the forklift next time!




Wednesday April 16th 2014

Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM Clean
(rest 10 seconds between doubles)
Rest as needed between sets
Four sets of:
Clean Pull x @ 105-110%
(rest 10 seconds between singles)
Rest as needed between sets
Complete as many reps and rounds as possible in 6 minutes of:
275/185 lb Deadlift x 6 reps
30″/24″ Box Jumps x 6 reps
Chest-to-Bar Pull-Ups x 6 reps
(use Games standards on the box jumps – open hip at top with feet on the box)
Rest exactly 4 minutes, and then…
Complete as many rounds and reps as possible in 6 minutes of:
10 GHD Sit-Ups
10 Walking Lunges with 55/35 lbs per hand

Invictus program today. I really like the oly tech work they include in their programming. The workout was deadlifts today which my coach hasn’t programmed in a year with substantial weight. I struggled big time. OPT says you don’t need to consistently deadlift to maintain deadlift weight. I agree with that in regards to absolute strength however I feel I still need to deadlift substantial weight for endurance.


Saturday, Sunday, Monday and Tuesday, etc etc

1 RFT:
5 Muscle Ups
15 GTO 105#
25 Burpee Pull Ups
35 Cal Row

Did this at CrossFit Reignited in Wilmington this weekend. I am part of the CrossFit Weightlifting Trainers Course Staff so this is where we were camped for the weekend. Great place. If you are in the area give them a visit. It will be worth your while.

OPT/Invictus Combo:
I love the warm ups that Invictus does and I love the Olympic tech sessions they have before their workout so I’m kind of doing a hybrid right now.
Three sets, not for time, of:
Double-Unders x 30 reps
Pistols x 3-5 reps each leg
L-Pull-Ups x 5-8 reps @ 2110
Six sets of:
Power Snatch from Mid-Thigh x 2.2.2 (55,75, 85, 90, 95, 100) Felt great!
(rest 10-15 seconds between doubles)
Rest as needed
3 sets max effort
Row 250m
15 KBS 2/1.5pd
25 burpees
15 KBS 2/1.5pd
Row 250m
rest 12mins exactly

I only got two rounds of this. Ran out of time.
1. 5:14
2. 5:12


Three sets, not for time, of:
Wall Climbs x 2-4 reps
Muscle-Ups x 3-6 reps yay 3 UB!!
Toes to Bar x 10-12 reps
In 15-20 minutes, build to a heavy Jerk – with 5 of the attempts within 75-90% of your 1-RM.
CGBP@30×0; 1RM 140
D. CGBP @30×0 AMRAP at 85% of C 120 X 5
E. 45 Min on AD alternating every 5 min with HS Walk Practice and MU practice

Great CrossFit Weightlifting Seminar this weekend at CrossFit Reignited!

Great CrossFit Weightlifting Seminar this weekend at CrossFit Reignited!


How many shoes can I wear in one workout?

A. FS build to a 1rm
B. DU amrap set unbroken 3 attemts 2min rest btw attempts
C. 3min amrap T2B in unbroken sets of 3 only
rest as needed
D. 1 amrap set unbroken wall balls 20/14# 10/9′ target


A. 180# My front squat was 10lbs lighter today than my previous PR.
B. 77- Dog ran out the door and had to go catch him. 94- good. 62 – tripped. My double unders felt ok, at least I didn’t pee on myself so that was good.
C. 13 sets of 3 uB T2B
D. 50 Wall Balls

Wednesday April 9th 2014

For max reps/time of:
L-Sit x Max Hold
(Standard – Stack plates under feet to height of parallettes – set terminates if heels touch the plates.)
Rest exactly 60 seconds
L-Sit x Max Hold
Rest exactly 60 seconds
60 seconds of Toes to Bar
Two sets for max reps of:
60 seconds of Muscle-Ups
Rest exactly 60 seconds
For time:
Row 1000 Meters
20 Shoulder to Overhead (135/95 lb)
30 Squat Cleans (135/95 lb)
40 Burpees Over the Barbell
(lateral jump over is fine, but must be two foot jump and two foot land)

Did Invictus today instead of OPT. OpT’s test was a 10k Row. I don’t have it in me to sit on the rower for an hour so I cherry picked.

A. Lsit: 26 sec Lsit: 23 sec T2B: 27
B. I skipped this because my bicep is a little tender and thought I should give it a few days rest
C. 16:29

No Rep!

No Rep!

Tuesday April 8th 2014

I’m taking a break from my own exclusive coaching right now.  Due to several reasons that are personal to me.  However, I have enjoyed doing the Being and Invictus with the group here at CrossFit North Fulton though.  I did Being today.  It’s testing week.  Today we had to do a 1RM snatch.  I haven’t snatched much in a year so I wasn’t expecting anything.  And that’s exactly what I got too so lesson learned.  Don’t set your expectations too high and you won’t be disappointed.  On a positive note I have really enjoyed working with a group again and comparing my numbers to not only those but also those on the Being blog.

A. Press build to a 1rm
B. Snatch build to a 1rm in 10mins
rest 3mins
C. 20 Snatches for time 77% of B
Row 500m
rest 90sec in rower
Row 500m