Saturday, February 26, 2011

have fun

"People rarely succeed unless they have fun in what they are doing."
~ Dale Carnegie

I got in a workout with Big Mike and Jeff McKinney at the RED BLACK GYM this afternoon.

2 rounds:
lateral band walk, down and back
20 Russian swings @ 2 pood
10 strict pull-ups
10 ring push-ups, feet elevated
overhead plate lung, down and back @ 45lbs

overhead squat


Only got in four sets but the second set of 155 felt solid, like I could have made one or two more reps.

Have a great weekend y'all. Peace.

Friday, February 25, 2011


"There is a certain enthusiasm in liberty, that makes human nature rise above itself, in acts of bravery and heroism."
~ Alexander Hamilton

"It is not tolerable, it is not possible, that from so much death, so much sacrifice and ruin, so much heroism, a greater and better humanity shall not emerge."
~ Charles de Gaulle

HERO WOD "McClusky"
3 rounds for time:
9 muscle-ups
15 burpee-pull-ups
21 pull-ups
800 meter run
*if you have a 20lbs vest, wear it

My time was 42:22 as rx'd.

This is the CrossFit Central crew who performed McClusky today.

While y'all are enjoying this weekend, take a second to appreciate those who sacrifice for us.

Thursday, February 24, 2011

live now!

"We are always getting ready to live but never living."
~ Ralph Waldo Emerson

Garage Gym RX @ RedBlackGym
600 meter run
3 rounds:
5 chest-to-bar pullups
5 ring dips
10 goblet squat @ 2 pood
sled drag down/back

hang clean

all at 135#, technique work, speed under the bar



Friday is on deck! Peace.

Wednesday, February 23, 2011


"Our life always expresses the result of our dominant thoughts."
~ Kierkegaard


I did get in some solid mobility work though. Hit the rear wheel drive first (AKA posterior chain) then watched the video below and mashed on the medial chain.

Good stuff. Try it. And like the good doctor says: don't be quad dominant, or hamstring dominant, or whatever dominant. Just be dominant.


Tuesday, February 22, 2011


"Happiness is a place between too little and too much."
~ Finnish proverb

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful.”
~ Albert Schweitzer

I'm happy to be back in the swing of things! I was feeling like a normal human by Saturday, and have been going full steam since Monday. Today was my double-day!

Garage Gym RX @ RedBlackGym
600 meter run, then 2x:
10 knees-to-feet
10 KB clean-to-lunge
10 pull-ups
10 ring push-ups
10 ring rows

weighted pull-ups

50 lbs-50-70-70F(x2)

for time:
30 squats
250 yard dual KB suitcase carry @ 2 pood
30 squats
250 yard dual KB rack carry @ 1.5 pood
30 squats
250 yard overhead KB carry @ 1 pood
30 squats
250 yard dual KB rack carry @ 1.5 pood
30 squats
250 yard dual KB suitcase carry @ 2 pood

22:09 rx'd

Then approx one hour later...

3 rounds:
lateral band walk, down & back
15 GHD hip extensions
20 KB Russian swings @ 2 pood
25 unbroken push-ups
sandbag lunge - 10 left, 10 right

box squat, speed up!

155lbs for the first 6 sets, then 175, 175

3 rounds:
10 weighted ring dips
10 1/4 Turkish get up, heavy

50 lbs vest on the ring dips, went unbroken on round one, then 6-4, and 5-4-1
1.5 pood on the TGU

Already feeling sore! Love it! More mañana. And yes Anna, your post is coming! Peace.

Wednesday, February 16, 2011

sick as a dog

I've been fighting off the flu since Monday. More when I'm healthy again. Peace.

Saturday, February 12, 2011

in the arena

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat."
- Theodore Roosevelt, speaking at the Sorbonne in Paris on April 23, 1910

Good luck to all the athletes competing in the Fittest Games tomorrow! None of you are timid souls. Have fun out there!

Thursday, February 10, 2011

don't edit your soul

"Don't bend; don't water it down; don't try to make it logical; don't edit your own soul according to the fashion. Rather follow your most intense obsessions mercilessly."
- Franz Kafka

Sick day. It started yesterday evening. Think puke-fest 2011. Except there was nothing festive about it. It's about 4:30PM now and I'm feeling close to normal. Once I've kicked this little stomach bug "I'll be back." See y'all mañana.

Wednesday, February 9, 2011


"...realize that one workout out of thousands does not affect your overall progress. Training is a process, not the events of one day."
- Mark Rippetoe

Coach Chris Hartwell trains at REDBLACK GYM:
Visit for more Videos

It's a REST DAY!! Peace.

Tuesday, February 8, 2011

we make ourselves

"To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.”
~ Miyamoto Musashi

I'm baaa-ack! So I got called out today on my recent lack of blog posts. I don't even have an excuse like two jobs anymore! That's right kids - I resigned my office office gig and last week was it! I'm focusing on building my skills as a coach. Recently I've been sleeping more than 4-5 hours a night, and it's glorious! Glorious. As for blogging, I've just been lazy. More soon...

Today was my double-workout day at the REDBLACK GYM.

GarageGymRX w/coach Mike Winchester

Ingrid's Birthday burpee-pullups (25)! Happy Birthday Gretchen!

100 double-unders
25 deck sit-ups @ 1.5 pood KB
25 swings @ 1.5 pood KB
15 squats
15 push-ups
100 double-unders

for time:
800 meter run, 5 handstand-pushups, 5 muscle-ups
25 GHD hip extension
25 box jump
25 toes-to-bar
25 games standard push-ups (hand off floor at bottom)
25 squats
25 swings @ 1.5 pood KB
400 meter run, 5 handstand-pushups, 5 muscle-ups

20:12 rx'd

SWOD w/coach Travis Holley
2 rounds:
10 renegade rows
10 sandbag complex
10 bridge-ups
10 dual KB deadlift, focus on "active-lat"

sumo deadlift
10x2 @ 60% deadlift 1RM (3 count down-1 count up)

3 rounds:
10 right leg weighted step-up
10 lef leg weighted step-up
10 DB floor press- floor wipers
heavy prowler sprint (high bar)
20 plyo-pushups

Stay tuned. More one the way... I promise. Peace.

Thursday, February 3, 2011


"Action may not always bring happiness; but there is no happiness without action."
- Benjamin Disraeli

Check it: coach Crystal McReynolds is featured on today's post!

GarageGymRX w/coach Winchester @ REDBLACK GYM
2 rounds:
3 rounds modified "Cindy"
5 strict pull-ups
10 ring push-ups
15 goblet squats @ 1.5 pood KB

10 dual KB clean/press @ 1.5 pood KBs
15 burpees
1 prowler push down/back (high bar)

snatch grip deadlift
clean deadlift
Bulgarian split-squats

Wednesday, February 2, 2011

the path

"The obstacle is the path."
~ zen proverb


Tuesday, February 1, 2011

get busy

"Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy."
~ Dale Carnegie

3 rounds:
10 dual KB clean/press @ 24kg
10 strict pull-ups
10 ball push-ups
10 Romanian deadlift @ 24kg
prowler push high-bar down/low-bar back @ 135lbs

sumo deadlift

Coach Mike Winchester wanted us going heavy, but I didn't feel like I had the technique dialed in until the last set, my heaviest, at 255#. Felt solid.

AMRAP 20 minutes
5 pull-ups
10 push-ups
15 squats

22 rounds + 5 pull-ups, 10 push-ups, 5 squats PR!!

My pull-ups during the I Am CrossFit workout Saturday January 8th.

Approximately one hour after class I met up with some coaches for a strength workout courtesy of coach Travis Holley.

I didn't write down the warm-up, but mine was 30 ring skin-the-cat and 30 bridge-ups.

3 rounds:
lateral band walk down/back
8 dumbbell press
20 elevated split-squats

5 rounds:
heavy sled walk w/resistance to stop momentum
10 weighted box-jumps w/70 lbs sandbag
20 band rows

Awesome stuff. My body is worn out! This was the first two-a-day I've done in awhile.

Rest day mañana! Stay warm y'all. Peace.