31 Dec 12

A good compound excercise to go with for chest is bench press... So thats exactly what we're going to do tonight.  A little bit of Bench, Ehhhh I'd say about 7 or 8 sets of it.... depending on how i feel.  I'll let you know how it goes.


"31 12 2012"

Bench Press
20-15-12-8-6-4-2-1-12

4 rds of:
Cable Flyes w/ push-ups
15 w/20 PU's

Bar Dips (weighted)
failure-failure-failure

Rope Pushdowns
15-12-10-8

Cable kickbacks
15-15-15

WoodChoppers (both sides)
10-10-10

Cable crunches
25-25-25-25

Finish her off with

3 rds of:
1/4 mile run
250m row


This one should feel pretty fucking good.....


Let me know what you think

29th Dec 2012

We are going to hit arms pretty good today, followed by a nice WOD I have chosen for the occassion.  Considering my back is still in fucking pain from the deadlifts nearly a week ago.  Good news for me, Deadlifts are coming up in the next few days! FUCK


"29 12 2012"

STRENGTH

Incline dumbbell curls
15-10-10-8-8

Dumbbell hammer curls
12-12-10-8-8

Single reverse cable curl
12-12-12-12

Close grip Bench press
15-12-12-10-8

Pushdowns
12-12-10-8

Cable kickbacks
12-12-12-12

Once that is complete do 4 rds of:

• 25 GHD situps
• 300m row
• 10 woodchoppers (both sides)
• 7 floors of stairmmaster
• 10 burpees

THRUSTERS

Blow off some stress and try this one..

"27 12 2012"

3 rds of:

Barbell Thrusters

21-15-9

Snatches

21-15-9

kettlebell swings

21-15-9

front dumbbell raises

21-15-9

bar dips

30-20-10


You should feel great after this!

If your up for it, finish off with some endurance:

1/4 mile sprint
250m row

for 4 rds!

BIG BACK

Tonight we are going to completely fucking destroy our backs.  If you are up for a nice trip to visit Pukie then try this one out.


"26 12 2012"

In between each set of deadlifts you will do 20 pullups, if you can't get 20 straight partition them in the least amount of sets as possible until you do get 20.

DeadLift

warm up:
20-20-15

working:
5-5-3-3-3-3-3-3-3

(remember to get your 20 pullups between eachset)

Core
4 rds:
1 min plank
15 GHD situps (25lbs ball or plate)

Post Your weights and see how you compare!

STRENGTH

Today, still taking it light with the recovering fracture, we worked on some upper body strength, blew core away and still got some rowing in.  If you want to really fucking feel it the next day, try this one out!



"CHRISTMAS"

Bench Press
20 (135lbs) - 15 (185lbs) - 12 (225lbs) - 8 (235lbs) - 8 (235lbs) - 20 (135 lbs)

Incline Press
20-25-12-8-8

Pec Flyes
12-12-12

WoodChoppers
(high) 15-15-15 left, 15-15-15 right
(low) 15-15-15 left, 15-15-15 right

GHD situps
30-30-30 w/ 10 toe to bars in between sets

Then to finish this hell of a workout off:

1500m Row


MERRY CHRISTMAS

SANDY HOOK

Everyone is well aware of the incident that took place a few days ago that took the lives of 20 children who were spending a normal day at school, and 6 staff members at Sandy Hook Elementary School.  In memory of every child, staff  and families of the ones who were taken on Dec 14th in Newton, Conn.  We are dedicating this one to them.


"Sandy Hook"

for 4 rounds:

• 20 pull-ups (with vest)                                                   
• 6 Deadlifts (should struggle for the last rep)                

and then to finish it off

• 1 mile row (1609 meters)                     

In memory of:

Madeleine Hsu, 6
Caroline Previdi, 6
Allison Wyatt, 6
Benjamin Wheeler, 6
Avielle Richman, 6
Anne Marie Murphy, 52
Dylan Hockley, 6
James Mattioli, 6
Chase Kowalski, 7
Josephine Gay, 7
Daniel Barden, 7
Charlotte Bacon, 6
Ana Marquez-Greene, 6
Jessica Rekos, 6
Rachel D'Avino, 29
Olivia Engel, 6
Lauren Rousseau, 30
Mary Sherlach, School Psychologist
Dawn Lafferty Hochsprung, 47
Catherine Hubbard, 6
Grace Audrey McDonnell, 7
Victoria Soto, 27
Jesse Lewis, 6
Jack Pinto, 6
Emilie Parker, 6
Noah Pozner, 6

"21 12 2012"

Alright, the cast is off, and I am eager to get back where I left off.  It will take a week or two to get the strength and flexibility back in my wrist, so I will most likely take this next week slow. 

"WOD"

4 rounds for time of:

• 100 pound Dumbbell snatch, 10 reps
• 200 foot Sprint

POST YOUR TIMES

DO IT AND SHUT UP

Heres a challenge for all of you out there.  Go through this and tell me the fun and excitement.


For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24" box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

NO FUCKING EXCUSES

WOD (core for today)

13 12 2012 4 MORE DAYS UNTIL THE CAST COMES OFF, CORE IT IS AGAIN!!! Abs Workout
Circuit
Exercise	Reps	Static Hold
Weighted Sit Up	5
Plank		10 Seconds
Cable Crunch	5
Side Plank (Left Hand Down)		10 Seconds
Weighted Sit Up	10
Plank		20 Seconds
Cable Crunch	10
Side Plank (Right Hand Down)		20 Seconds
Weighted Sit Up	15
Plank		30 Seconds
Cable Crunch	15
Side Plank (Left Hand Down)		30 Seconds
Weighted Sit Up	20
Plank		40 Seconds
Cable Crunch	20
Side Plank (Right Hand Down)		40 Seconds
Weighted Sit Up	25
Plank		50 Seconds
Cable Crunch	25
Side Plank (Left Hand Down)		50 Seconds
Weighted Sit Up	AMAP
Plank		60 Seconds
Cable Crunch	AMAP
Side Plank (Right Hand Down)		60 Seconds

"BARBARA"

Although I cant do to much using my hands and arms right now, A few buddies of mine went through with "barbara" last night.  I know this one with a quick glamps looks like nothing.  Let me know what you think about 10 minutes into this pain in the ass.


"Barbara"


Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.


see if you can knock each round out under 3 minutes....

08 December 12

Not to much longer.  8 more days and the fracture should be good, and splint taken off.  I can't wait to put some weight up, taking it slowly though.  Definitely don't want to force another injury.  In the mean time, here is a good WOD me and a few guys did here in the Stan.  Kicked the living shit out of us, I think if I count um up, I probably almost met pukie about 7 times.  Hit it up if you wanna kill yourself!!


WOD

07 12 2012

for time
five rounds of:

• 1/4 mile sprint
• 20 leg raises
• 1 minute plank
• 20 roman chair sit-up
• 20 24" box jumps
• 20 med-ball crunches
• 20 hyper extensions

We got this one knocked out in 34:07

Squat low, Real low

Today all focus goes to legs.  Still can't go to heavy on squats becuase of the fracture, but we can make lighter weight that much harder.  This one I promise will have your ass screaming for mercy!

WOD

03 12 2012

•  DEEP Squats

10-10-10-10

for three rounds:

• 1/2 mile run
• walking lunges 10m out 10m back

I'll post our times for the 3 rds tomorrow, as for squats we will be sticking around 225# and going DEEEEEP!!!!

02 DECEMBER 12

Splint comes off in roughly 2 weeks, while its still on, Im still killing cardio/endurance, core and legs though.  Here is what me and the guys did last night.  Killllled us. You may meet pukie

WOD

02 12 2012

• 1/4 mile sprint
• 20 leg raises
• 20 back extensions
• 1 min of plank
• 20 roman chair sit-ups
• 20 medicine ball crunches

for 5 rounds


We finished this one at 30:47..............


Post your times!!

WOD

Still recovering from the fracture, I thought I would be in good shape to perform this WOD!

28 11 2012

• Squat

10-10-10-10

after squats, three rounds of:

• Run 1/2 mile
• Walking lunge 10m out 10m back

If you have a mask where it for the run and lunges!!

Roses are red, Violets are blue, Front squats are painful, Let me show you!

WOD..............

For time:

• 5 Front squats
• 25 pull-ups
• 4 Front squats
• 20 pull-ups
• 3 Front squats
• 15 pull-ups
• 2 Front squats
• 10 pull-ups
• 1 Front squat
• 5 pull-ups

DROP THAT FRONT SQUAT LOW!

WOD

I saw this one, and thought,"Damn I cant wait for my fracture to heal!"

If you are up for a good WOD, I highly suggest you try this one out...

24 11 2012

• 5 Push Jerks 135lbs/95lbs
• 10 Burpee Box Jumps 24"
• 15 Kettlebell Swings 55lbs(24kg)/35lbs(16kg)
• 10 Push Jerks
• 20 Burpee Box Jumps
• 30 Kettlebell Swings
• 15 Push Jerks
• 30 Burpee Box Jumps
• 45 Kettlebell Swings

Which ever weight you use for the push jerks, stay with that weight for the entire WOD. Unless you feel as if you can go up from 95 to 135, same goes for the kettlebell swings!

JOE LENGEL

This week, Joe Lengel Jr. who was 57 years old, was shot and killed while he was opening up his gym in Toledo, OH.  He was a CrossFit competitor and finished 6th in the Masters 55-59 division, his first year entering the Games!  Today, CrossFit affiliates worldwide are honoring Joe with a workout his 2 sons put together. 

"JOE"

10 Rounds of:

• 10 Thrusters 95/65
• 10 Bar-Facing Burpees
• 10 Pull-ups
• 57 Double Unders

EXERCISE INSTRUCTIONS

Here is a link to Crossfit.com, it has tons of movements and exercises used in crossfit.  If you dont recognize one on a WOD you are getting ready to do, take a minute and check it out and see how to perform the movement correctly.....

http://www.crossfit.com/cf-info/excercise.html

Time To Run

Time to run fast!

If you have a mask........WEAR IT!


23 11 2012

• 1 mile run
• 1 min plank
• 20 leg raises
• 20 back extensions

1 minute rest

• 3/4 mile run
• 1 min plank
• 20 leg raises
• 20 back extensions

1 minute rest

• 1/2 mile run
• 1 min plank
• 20 leg raises
• 20 back extensions

1 minute rest

• 1/4 mile run
• 1 min plank
• 20 leg raises
• 20 back extensions

For those of you who don't know what a WOD is......

WHAT WAS YOUR TIME?

So, FRAN is one hell of a WOD, and even more it will stomp the living shit out of your ego.  So like most people say, "Leave the ego at the door, and shut the fuck up and lift!"



WHAT A FRAN LOOKS LIKE:
Three rounds, 21-15-9 reps of 95-pound barbell thrusters and pull-ups, all done for time.

HOW TO COMPLETE A FRAN:
Perform 21 thrusters followed by 21 pull-ups, 15 thrusters followed by 15 pull-ups, and 9 thrusters followed by 9 pull-ups. As fast as humanly possible.

WHY YOU SHOULD COMPLETE A FRAN:
Fran is CrossFit’s 100m sprint. It's a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a budding CrossFitter, your Fran time may be well around the 12-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101?

"FRAN"
for time:

• Barbell Thrusters

21-15-9

• Pull-Ups

21-15-9

Here are a few times to compare yourself to:

Rich Froning 2:17
Matt Chan 2:48
Jason Khalipa 2:23
Rebecca Voigt 4:57

These are also some members on TEAM USA for the CrossFit Games

Where do you compare?

FIGHT GONE BAD

So, people have been asking me for this one.  "Hey whats fight gone bad, is it a good one?"  Well here you are.  Go for reps, AMRAP( As Many Reps As Possible)!!! track your score, and the next time you feel up to do this one again, blow that score out of the fucking water!

23 11 2012
"Fight Gone Bad!"

• Three rounds of:
• Wall-ball, 20 pound ball, 10 ft target (Reps)
• Sumo deadlift high-pull, 75 pounds (Reps)
• Box Jump, 20" box (Reps)
• Push-press, 75 pounds (Reps)
• Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

RUN...RUN...AS FAST AS YOU CAN

So, with roughly 3 more weeksto go to get some barbells in my life, I'm hitting the gym hard with core and cardio again.  No time to bullshit!

"THANKSGIVING"

4 rounds of:

• 1/2 mile run (fast pace)
• 40 cable crunches
• 20 leg raises
• 20ft walking lunges
• 50 floors stair master

GET IT!

TODD LOVE

Todd Love is a 22 yr old veteran who has lost both his legs and his left arm while serving his country in Afghanistan in 2010.  Todd had to learn how to walk and use his prosthetic limbs while trying to recover from the IED blast that he suffered from.

Todd, despite losing both legs and an arm while serving his country, inspires not only wounded warriors from combat, but people everywhere with his motivation to not let anything keep him from pushing himself and raising the bar each day.

He competed in the new crazy race known as the "Spartan Race". Which consists of 75 different obstacles seperated by a total of 10.5 miles.  Barbed wire, walls, ropes, open water swimming and other challenges are included in this race all for a damn good challenge.  Something any person can complete and say "I did that!" Only if your up for it!



Todd, along with fellow veterans and members of his team "X-T.R.E.M.E." went through this race, Todd on his hands, completing every obstacle they faced.  It's not the person who came in first, but this team, who was clapped in at the finish line and cheered for because they stood for something more than first place.  They finished as a team, and left no man behind.  To see someone of Todd's statue finish something so difficult and make sure he finished with his friends gave the crowd everything they needed to be inspired by a group of guys who can now say, "I did that!".



Ohhh and did I mention, Team "X-T.R.E.M.E." completed the Spartan race while wearing gas masks!  Close the fucking book!

Congrats Todd! Team X-T.R.E.M.E.!

“I did it to push myself in all things physical, proving that overcoming obstacles isn’t just something you attempt, it’s something that you embrace.” ~Todd Love

TURKEY DAY

Being thanksgiving, I am thankful for a lot of things.  Serving my country, my wife, friends, family, and lastly all of the men and women who have paid the ultimate price for their country.  Today is a tradition in which we honor them, and by that, i mean we soak up all the pie and whipped cream, the stuffing and turkey and cut the bullshit and bust our asses through this workout!


TRADITIONAL THANKSGIVING

"MURPH"

for time:

ABS

Abs....... everyone wants them.  Here are a few tips that may help you reach your goals.  Well first things first, lay off the damn sweets!

1. To start this off, first thing is sweets.  Drop them, stop eating them and don't think about them.  You can do 1000 sit-ups everyday for the rest of your life, if you dont lose that extra layer of fat that is over the abdominal muscle you bust your ass day in and day out to get you wont ever see them. Which takes me to my next point....
2. Cardio, it is a must that should be implemented into your routine if you plan to shed that extra fat off to show those abs you busted your ass for.
3. Correctly eating, eat breakfast, it boosts the metabolism and gives your body the energy it needs for the day.  It keeps the body from breaking up muscle after hours of no intake.  Eat small meals throughout the day to keep your metabolism up.  However, don't go overboard on dinner or the hours past, People aren't as active after dinner which shuts your metabolism down and your body stores all that unwanted fat and calories.  Each meal, on average, every 2-3 hrs should contain some sort of lean protein to keep your body from breaking up muscle for energy.  Eating constantly doesn't speed up your metabolism, but it does keep it burning calories for energy all day long!
4. Lift weights, if your reading this, you already do, if not, what the fuck?  Lifting weights burns calories and builds muscle all over the body. With correct form on each exercise, you should be using your core which also targets your abs.  Cardio will get you to see these abs you desire, however without hitting the gym and throwing some weights around you lack developing the muscle we call abdominals to begin with.
5. Stay hydrated, drink water consistantly throughout the day.  If you sweat a lot during your workout replace water with a sports drink to replenish the salts and minerals you lose through sweat.  Eat fruits before you workout rich with potassium like bananas and apples.

Bottom line, if your tired of being fat, tired of not getting the results you wish, Drop the Sweets, Drop the soda, pick up a bottle of water, eat all day (healthy), follow a weight or muscle building routine and burn as much fat as you can!  Until that fat is burnt you wont ever see what you have hiding under that lard!