Tuesday, April 29, 2014

4-29-14: Couples that Train Together, Remain Together


8 Minute EMOM:
Every Minute on the minute do 5 Hang Power cleans (185#) + 5 Burpees over barbell
*rest remainder of each minute

-rest 2 minutes-

For time:
20 Alternating dumbbell snatches (70# dumbbell)
20 pull-ups
15 Alternating dumbbell snatches (70# dumbbell) 
15 pull-ups
10 Alternating dumbbell snatches (70# dumbbell)
10 pull-ups

-rest 5-10 minutes-

5 rounds dumbbell complex w/ 2x 45# dumbbells
8 Deadlifts + 8 Upright rows + 8 Hammer curls
*goal is to do the 24 reps unbroken, without letting go of the dumbbell 
16 side-ups between each round

“When a couple works out together, the actual exercise itself can physically and emotionally have a positive impact,” marriage and relationship psychotherapist Dr. Jane Greer told YouBeauty. "Both partners come away with feelings of synchronicity, cooperative spirit and shared passion. Then you throw in some spicy endorphins and it can be a real power trip for the relationship."
That time you would spend at the gym suddenly becomes "us" time, and that otherwise-boring walk you were planning to take after dinner becomes more fun with good company.
Plus, you'll share some of the added benefits of working out, like less stress, better sleep and a sharper brain, all of which can ony help you as you navigate the years together. 

Monday, April 28, 2014

4-28-14: How Far Fitness Has Fallen

*if you are viewing this on a mobile device, you have the option to see the blog in web version by clicking the link at the bottom of the page. 

I don't have much to write other than the workout I did today and a brief reason why I train with such intensity and such volume. According to the article below, human fitness today is not anywhere close to human fitness in ancient times. Ancient humans had to be physically fit in order to just survive. Not only did they have to be fit, the average fitness due to their lifestlyes was extremely higher than the best athletes of today. Now, this is why I train. I don't want this trend to continue. The way I see it, be the change you want to see in society. Modern society lifestyle has caused us to become weak. With this trend, humans are not going to be capable of much physically in a few hundred years. Read the full article below and let me know what you think.  

Here is a clip of part of yesterday's training


Run 2.7 Miles 

rest 10 minutes

Take 15 minutes to built up to 405# high bar back squat then do:
5x1 Backsquat @405# 

rest 10 minutes

5 Rounds:
Complet 10 back squats @225# + 15 KB swings(2 pood) in 1 Minute or UNDER. 
rest 1 minute. 
*Goal is to complete the 25 total reps in that given minute, followed by an exact 1 minute rest for 5 rounds. 

How Far Fitness Has Fallen

You're pathetic. Really. According to the latest research, human fitness has decreased so dramatically in recent years that even the strongest of us would consider ancient men to be, well, monsters.

 If you were to cross paths with one of your farming ancestors (circa 7,500 to 2,000 B.C.), he'd shove you to the ground, kick sand in your face, and jog off into the sunset with your mate slung over his shoulder. And even with somebody else’s partner slung over his other shoulder, you’d probably never catch up to him. Such has been our musculoskeletal decline in only a handful of millennia.
“Even our most highly trained athletes pale in comparison to these ancestors of ours,” says Dr. Colin Shaw of Cambridge University’s Phenotypic Adaptability, Variation and Evolution Research Group. “We’re certainly weaker than we used to be.”

Alison Macintosh, one of Shaw’s PAVE colleagues, thinks so, too. She’s the one whose recent paper, “From athletes to couch potatoes: Humans through 6,000 years of farming,” claims that, when Central Europeans made the transition from hunter-gatherer societies to agricultural ones, men’s lower limb strength and overall mobility decreased (even more so than among women).
Macintosh, a Cambridge Ph.D. candidate, compared laser-scanned femurs and tibia of skeletons from around 5300 B.C. to A.D. 850 She then cross-checked her findings with Shaw’s study of bone rigidity among modern Cambridge undergraduates, and found that the ability among male farmers to move about their environment 7,300 years ago was, on average, at a level near that of today’s student cross-country runners.
Our overall strength declined because, as technologies improved and men’s and women’s tasks diversified, people became less active. The result: today’s man is not only more sedentary than ever before, but compared to men of yon, we’re practically enfeebled. “We do much, much less than our ancestors,” says Robb Wolf, author of The Paleo Solution, “and our skeletons reflect this decrease in activity.”

This decline in physical activity and bone strength has led to osteoporosis, decrease in fitness, obesity, and myriad other problems and diseases. Ironically, “We have an overabundance of nutrition and we train better,” says Shaw, “but we’re overweight and we’re not challenging our bodies like we used to.”
“The average U.S. citizen is considerably less fit than the average hunter-gatherer or forager,” says Dr. Loren Cordain, professor emeritus of health and exercise science at Colorado State University and author of The Paleo Diet. “The lesson to be learned is not from early farmers and their dietary and exercise patterns, but rather from our hunter-gatherer ancestors and their dietary and exercise patterns. These examples represent the norms for our species and the environmental experiences which conditioned our genome.” 
Indeed the hunter-gatherers of 30,000 to 150,00 years ago traveled extremely long distances while hauling all kinds of weight. “They were much stronger than the long-distance runners of today,” says Shaw. In a study he published earlier this year, he concluded that “the people back then were monsters by comparison. What you see today is quite pathetic.”
Cordain, for one, thinks we should eat and live like our hunter-gatherer ancestors, whose meat-heavy diets gave them more muscle mass and enhanced their athletic abilities and performance. Wolf would add in weight training, stretching, and, in particular, cross-country running, because it challenges our bodies in the same ways hunter-gatherers had to navigate uneven terrain and the up-and-down of hills—all of which increased their physical robustness.
Do all that and you can reclaim your ancient potential, advises Wolff. “If folks train hard they can achieve remarkable levels of physical development.”
Content From: outsideonline.com

Sunday, April 27, 2014

4-27-14 CF Pandemic "I want to Compete"

Good workload today! I am going to attempt to update this blog with my training almost on a daily basis for the rest of the year. At the very least I am going to post the workout I did for the day if nothing else. Other days I will post a little rant/info/article like I did to (read rant below today's workload). Today we went to CrossFit Pandemic and trained with their Regionals team. I left that place with a thought about what it means to compete. Many people say they want to compete but I think are uninformed about what that actually means. Long story short, The CrossFit Pandemic team is very hard working and they are willing to "Compete".  Check out my rant about what it means to compete below the workout. I was going to post a video with clips from today's session but the video is taking forever to upload...so if its not here now, check it out at my youtube channel later once it uploads: http://www.youtube.com/anolympian123

*Click photos to view full size


With a running clock the whole time…

At 0:00 min…

2 Rounds for Time
30 Deadlifts 185/135
20 Burpees Over the Bar
10 Muscle Ups

at 20:00 min…

3 Rounds for Time
400 M Run
20 Toes to Bar
10 Back Squats 225/155

at 40 min….

Every 2 Min on the 2 Min until FAILURE….
Row 250
8 Power Snatches 115/75

5-4-3-2-1 Weighted Pull-ups
5-4-3-2-1 Weighted Dips
3 rounds:
10 strict HSPU/10 strict pull-ups
3 Rounds: 
10 dips/10 strict toes to bar/rings

"I want to compete"
This is a phrase that I have been hearing more and more every day and every week. Before you actually say these words, you must know what comes with that phrase. Showing up to the gym/box once a day, 3-6 times a week and getting a workout in does not mean you are doing what it takes to compete. Showing up to the gym/box up to 6 days a week and working out is only enough for basic health and fitness...and that is IT. Wanting to compete, especially in the sport of fitness, is a whole other level and requires more than just working out to be healthy. In the first few years of the sport of fitness people could get away with working out once a day and being able to excel. However, this is not the case anymore. People that are serious  about being a "competitor" in the sport of fitness are doing multiple training sessions a day multiple times a week. If you want to "compete" against these people, you must be willing to spend as much time as they are. If you don't spend that much time as your fellow competitors, you are not competing with them. Wanting to compete means more than just proving to yourself that you can enter into a competition and complete the prescribed tasks at that competition. To enter into a competition means that you are entering to "compete". What does 'compete' mean? I went to the dictionary online and searched "compete" and came back with the following definition: 'to try to get or win something (such as a prize or reward) 
that someone else is also trying to win : to try to be better or more successful than someone or something else'.
Basically, that means when you enter into a competition that you want to WIN by beating everyone else that shows up. By entering into a COMPETition, you should be telling yourself
that you are going to win this thing...because any other mindset means that you are not part of the competition nor are you entering for the purpose of "competing". 

Anyone can sign up for a competition and show up and give it his/her best; that does not make you a competitor...It makes you a PARTICIPANT. 

What makes you a competitor is the countless hours of hard work you do day in and day out to prepare for whats about to come when you go head to head with others that are expecting the same battle. If you are not willing to put in these countless hours of hard work that your fellow competitors are doing, you are not competing, you are merely participating. So before you decide whether or not you are going to enter into a competition of some sort, ask yourself, are you willing to do what it takes to win?
If you are not willing, you are a PARTICIPANT, not a COMPETITOR. Just to be clear, I am not degrading participants...I am just distinguishing the difference between the two and letting you know before decide to be one or the other. Stay up and train hard either way because in the grand scheme of things you are training/working out for good health.
***FYI- For all of you english majors and spelling/grammar Nazis, I did not go back and edit this so sorry for all the errors.   

Saturday, April 26, 2014


RAW Fitness Combine "8 Minutes of Hell"
Set the Clock for 8 Minutes
2 Minute AMRAP: air squats
2 Minute AMRAP: Power clean (115#)
2 Minute AMRAP: Hand release push-ups
2 Minute AMRAP: Thrusters (115#) 


Friday Workload
Set the clock for 30 minutes:
10 minutes to complete 3 rounds of
-21 kb swings (70#)
-15 burpees
-9 pull-ups
*after 3 rounds complete, rest remaining time of that 10 minutes.

Straight into

10 minutes to complete 3 rounds of
21 wallballs
15 burpees
9 toes to bar
*after 3 rounds complete, rest remaining time of that 10 minutes.

Straight into

10 minutes to complete the chipper
100 double unders
75 push press with 75#
50 box jumps
25 burpee muscle ups (bar or rings, you chose)

Rest 15-20 minutes

Build up to 5x3 Back squat (high bar)
went for 415 my last set but only got 2 reps.

rest 5-10 minutes

20 rep max backsquat with 335#
*i only got to 15

Thursday, April 24, 2014



10 Rounds:
10 strict pull-ups (use various grips on each set)
10 Ring dips
10 back extensions
10 sumo dead-lift high pulls (115# kettle bell)
*minimize rest between movements and rounds- try to walk to the next station and begin the next movement without resting more than the transition walk.



Build up to a heavy single Front squat by starting at 135# and increasing a maximum of 20 lbs each lift.
*I built up to 365#

Rest 5 Minutes

3 Rounds:
500m Ski-erg (or 25 box jump + 25 ring dips if you dont have a ski erg)
15 unbroken front squats (225#)
*Sprint through the ski erg, do not pace
rest 3 min after each round

Tuesday, April 22, 2014


Set a running Clock for 30 Minutes
Every 30 Seconds for 5 Minutes:
2 Touch and Go Power Snatches (185#)

Rest from 5:00-10:00

Right at 10:00 Start a 20 Minute EMOM:

Every Minute on the Minute perform all 3 movements:
2 Power Cleans @225#
5 Burpees
7 Wallballs
*if you dont complete a round in time, complete that round into the next minute, then rest the remaining time of that minute.
**Goal is to complete all 20 Rounds EMOM.

Rest 10-15 Minutes

5x3 Deadlifts

Rest 10 Minutes

8 Minute EMOM:
5 strict pull-ups
-remaining time of each minute plank hold

Monday, April 21, 2014

4-21-14: Mosquat Monday

Run .65 Miles

5x5 High Bar back squat(from here on out every back squat is a high-bar squat unless otherwise mentioned)
My weights used: 315, 335, 365, 385, 405(failed 5th rep).
*The goal for me when I do a 5x5, 5x3, 5x1 or something similar is to increase the weight on each set.

Rest 10-15 Min

For time:
100 air squats
5 bar muscle ups
75 air squats
10 ring muscle ups
50 air squats
15 bar muscle ups
25 air squats
20 ring muscle ups

Friday, April 18, 2014



8 minutes to complete:
300m run with 70# kettle bell
300m run w/o kettle
-Max reps KB Swings remaining time
*5 toes to bar for every time you break (break = every time you stop swinging, even if still holding it or put kb down)

-Rest 2 minutes-

8 minutes to complete:
300m Medball run (20# MB)
300m run w/o MB
-Max Reps Wallballs remaining time
*5 Box jump overs (30") every time you break (break = every time you stop moving, even if you are still carrying MB or if you drop medball)

-Rest 2 minutes-

8 minutes to complete:
600m run
-Max reps burpees remaining time
*10 OH walking lunges with MB every time you get 20 burpees (ie do lunges at 20 reps, 40 reps, 60 reps, etc. until 8 minutes are up)

-Rest 15-30 minutes-

5x1 backsquat 
*rest as much as you need between sets
Build from 135# until you feel like you get to a good starting weight, then count your sets from there. 

Rest 10 Min

20 Rep Back squats with 325#

rest 2 min

Max effort bar muscle ups in 1 set

rest 5 minutes

Barbell Circuit - each movement with 45# barbell
2 minute amrap
snatch grip behind neck presses 
rest 1 min
2 minute amrap upright rows 
rest 1 minute
2 minute amrap bicep curls
rest 1 minute
2 minute amrap bench press

**DO NOT DROP BAR until the 1 minute scheduled rests. 

Wednesday, April 16, 2014

4-15-14: Torque Tuesday Interval Training


10 Minute EMOM:
1. 10 Hang Power Cleans @185#
2. 10 Lateral Burpees over barbell

-rest 2 minutes-

12 minute EMOM: 
1. 50 seconds Double Unders (10 sec transition to next station)
2. 50 seconds GHDs (10 sec transition to next station)
3. 50 seconds air dyne (10 sec transition to next station)
4. 50 seconds plank hold (start back on #1 and cycle through until 12 minutes are up)

-Rest 5-10 minutes-

Dumbbell Complex (35# weight, or a weight that you can do one set unbroken)
5 Rounds each arm

1 round =
10 sets of: 1 upright row + 1 hammer curl + overhead press

Monday, April 14, 2014


5x3 back Squat
*Increase weight every set
**I started at 345# and ended at 395#

Rest 15 Min

7 Rounds: 400m run/29 Back squats (135#)

Sunday, April 13, 2014


I am starting back up with heavy volume these next few weeks before I start getting back into the shorter/more intense workouts. I will still do some of the general programming that general members do at the gym but still add a bunch of volume such as this workout today, and "Manion" for tomorrow. 

10-9-8-7-6-5-4-3-2-1 Reps of 
Deadlifts, Bench Press, Cleans

Ex: 10 Deadlifts-10 Bench Press-10 cleans

You are supposed to use 1.5 Body weight for Deadlifts, body weight for bench press, and .75 body weight for cleans. set up 3 different bars with the different weights and go through as fast as you can while maintaining proper technique. I went slightly less on my prescribed weight for deadlifts (295#), went 205# for bench (which is about my current body weight), and 155# for cleans. 

Saturday, April 12, 2014


50 Double Unders / 50 Sit-ups
400m run
21 KB Swings(88#)
12 Pull-ups
40 double unders / 40 sit-ups
5 rounds "cindy"
30 double unders/30 sit-ups
50 Wallballs
20 double unders / 20 sit-ups
20 Handstand push-ups
10 double unders / 10 sit-ups
10 Burpee muscle ups on rings

-Rest 15-20 minutes-

5 x 3 Backsquats
20 Rep Burnout set with 315#

-Rest as needed-

10 Minute EMOM: alternate each minute.
1. 3-5 Deficit HSPU
2. 3 Squat Cleans @185#

-Rest 5 Minutes-

BURNOUT - Alternating between partner
10-8-6-4-2 Strict press w/ 95#
Your only rest is while your partner is working
Then back up
1-3-5-7-9 reps

Friday, April 11, 2014



5 x 8 Bulgarian squats
I built up to 155 unbroken sets (not dropping the bar until both legs do 8 reps)

*10 strict pull-ups between sets
*5 Klokov presses between each set (ie snatch grip presses from behind your head)

10 Minute EMOM
1. 10 Bench Presses @155
2. 5 Muscle ups
*alternate each minute until 10 minutes are up.

Wednesday, April 9, 2014



Build up to the heaviest possible weight of this complex:
3 Hang power Cleans + 2 Front Squats + 1 jerk
*Complex must be done unbroken without dropping the bar


4 Minute AMRAP of:
3 Hang power Cleans (165#) + 2 Front Squats + 1 Jerk

Rest + Stretch

Tuesday, April 8, 2014



5 Rounds:
2 x Cindy
5 Clean and jerks @185#
-Rest 2 min between each round
***go 100% effort! no rest until the scheduled rest***

Monday, April 7, 2014


5 Rounds: 400m Run / 5 Burpee Muscle ups

15 Minute EMOM
Minute 1: 7 Front Squats @225#
Minute 2: 15 Ring Dips (1 muscle up + 15 ring dips)
Minute 3: 10 Strict Pull-ups

*Cycle through the movements until 15 minutes are complete.

-Rest 3 Minutes-

At Exactly 18:00, You start the Lunge-Lunge-Squat circuit.
For time:
1 Lunge left leg + 1 Lunge Right Leg + 1 Air Squat
2 Lunge left leg + 2 lunge right leg + 2 air squats
3 + 3 + 3
4 + 4 + 4
10 Lunges left leg + 10 lunges right leg + 10 air squats

use a 45# barbell on your back to spice it up a little bit.

NPFL + CrossFit Regionals
Congrats to Coach Mike's recent success in the CrossFit Open and performance in the National Pro Fitness League combine. Coach Mike has qualified for the CrossFit Games SoCal Regionals as well as the final Combine to be held in May and June respectively. I will upload all of the videos and post them on here sometime this week. Now that I am almost done with lawschool I will be spending more time updating this blog. I will consistently update with some of the training we are doing, videos, pictures, articles, and a blend of it all. Stay tuned. If you have any requests on topics or content please let me know: anolympiancsuftrack@yahoo.com. Thanks!