Archive for November, 2011



I had a really good training week last week. Everything is starting to click. The best thing is my knee feels really good. The shot in the patellar region has worked wonders so far. I’m stoked.

On Friday night, I did a workout with 30 power clean and jerks at 185#. It was the first time I c&j anything over 115# since 9/5. Not to brag, but the c&j’s were pretty good. My technique has somehow improved with the time off. Go figure. I gotta love how my body is reacting to the ProAnox Extreme supplement. 30 c&j’s at 185# after not c&j’ing for over 2 months and I am not sore in the slightest. Nice.

My only real setback in last week’s training was that I got called into the PD Saturday morning after only 4 hours sleep to investigate a potentially fatal hit and run. By the time I got to the gym, our Veteran’s Day BBQ party was going on. I ended up taking the day off. All good!

Hard to believe that the 2012 CrossFit Games Open is less than three months away. Seems like just a few weeks ago I was in Carson realizing I need to train a lot harder in the upcoming year. Chyna and I both agree that I need to step up my cardiovascular work. I’m already plenty strong……

This week’s training looks really good. There is a chance that I will have to go to Oakland again this week to assist with police action regarding the Occupy Oakland protest. Hopefully it will rain like hell so the protesters leave on their own.

Monday, 11/14 –


  1. w/u – 3 Rounds of: [400m Run + 500m Row ]  — Rowing and Running @ approx 2:00 pace.
  2. Box Squat: 4×7 @ 185# — Work Speed. Rest 45 seconds between sets.
  3. Take 10-15 minutes to warm up shoulders, then….
  4. OW Workout: 10-9-8-7-6-5-4-3-2-1 reps for time of — OHS @ 115# + HSPU


  1.  4 Rounds for time of: 10 Pullups + 25 Double unders
  2. 100 Tricep Ext with Band

Tuesday, 11/15 –


  1. w/u – 3x [ 30 Abmat situps + 20 Air Squats + 10 Pushups ]
  2. Bench Press: 3×10 AHAP
  3.  6×30 yard Prowler push @ 180#, rest 40 seconds between pushes


  1. OW Metcon- 5 rds for time of 20 kb swings @ 53#/20 kb sdhp/400m run

Wednesday, 11/16 –

  1. Jog around the block (1.1 miles)
  2. 5 Rounds for time of: 5 Squat Clean Thrusters @ 115# + 10 Supine Ring Rows + 100m Run
  3.  3 Muscle ups (connected) on the minute for 7 minutes.

Thursday, 11/17 –

(@ PD)

  1. 5 min row @ 20 SPM for distance
  2. 4×8 Deadlift AHAP
  3. 50 Burpees for time

Friday, 11/18 –

  1. w/u – 3x [ 400m Row + 25 GHD situps + 25 Back Extentions ]
  2. OW Workout: 21-15-9 Reps for time of – BW Back Squat + Ring Dips
  3. Rev Hyper: 3×15 @ 30-40% of 1RM

Saturday, 11/19 –

  1. w/u – with the class.
  2. OW Workout: 10 rounds for time of – 3 Power Snatches @ 95# + 10 Wallballs @ 20#

Rest 25 minutes …

  1. For Time: 800m Run + 50 Abmat s.u. + 50 Back Ext + 400m Run + 30 Abmat s.u. + 30 Back Ext + 200m Run + 20 A


For those interested:

I wrote a follow-up post regarding my prolozone treatment on the CrossFit One world blog:

Back to training tomorrow….WooHoo!!!!


inspirational words

I was reading the “Strength. Awesome” post from Talk To Me Johnnie, and was inspired by these words:

“When you walk into the gym you should want to be the strongest, fastest, most explosive, well muscled athlete with the biggest engine. Period. Striving for anything less is unacceptable.”

It made me think about my own training. I need to train harder. I need to be more like my girlfriend, Chyna Cho. I see her train six days a week. John Welbourn programs for her and the volume of training is huge. Her sessions sometimes run 2.5 to 3 hours. She does everything that is asked of her, and she always pushes herself to be better than her previous training session. Where I would think, “I can skip this one set of max effort toes to bar. It’s no big deal”, Chyna’s thinking is, “What if this ONE set of toes to bar is what keeps me out of the CrossFit Games in 2012.” That is a mindset not many people can keep up day in and day out, especially in the type of training that we do. It is what separates the great athletes from the mediocre athletes.

My attitude needs to change. Perfect example: last week I had max effort plank holds. I sandbagged it. I did three holds, but they definitely weren’t max efforts. It’s those little things that are going to make a difference. I need to get my shit together and get my head on straight. The CrossFit Games competition is just going to get stiffer every year. LAst year I got into the Games without having to try very hard. There is no way that is going to happen this year. It needs to be all about crushing it in my training at every session. I’m lucky I have Chyna to help keep my head on straight and inspire me to work hard.

February is only a few months away…..

On a side note, first the good news: I did a workout with 25 back squats at 225# on Saturday (Chyna changed up my programming so we could test run a throwdown workout we are programming for another gym in January). I felt no knee pain whatsoever, and it still feels good now. Thank you ProAnox Extreme: I’m not even that sore! Now the bad news: the max effort overhead squats that a did a two days prior hurt my knee like a mofo. I’ll have to see how the overhead squats feel this week. Those things have always been my fucking goat…..

This weeks programming:

Monday, 11/7 –
  1. w/u: 3x [ 400m Row + 25 GHD Situps + 25 Back Extentions ]
  2. Box Squat: 4×8 @ 225# — SPEED!   Rest 90 Seconds between sets.
  3. OW Conditioning Workout: 5 RFT of: 6 DB Thrusters (50#)/ 10 Pullups / 20 DU
Then after an afternoon prolozone shot at doctor’s office…..
  1.  Shoulder Press: 4×8 AHAP   Rest as needed between sets.
Tuesday, 11/7- SWAT TRAINING
Wednesday, 11/8 –
 At Work:
  1. 4x500m Row, Desecnd 1 to 4. 1 @ approx 50-60% and 4 @ 85-90% Effort. Rest 2 minutes between rows.
  2. Bench Press: 5×5 AHAP

At One World:

  1. Deadlift: Establish a 10 Rep Max + 3×6 AHAP  (All tap and go.)
  2. Bent Over Rows: 4×6 AHAP
  3. On the minute for 8 minutes: [ 2 MU + 3 Ring Dips ]
Thursday, 11/10 –
  1. w/u – 5x [ 10 Pushups + 15 Squats + 20 Abmat situps ]
  2. OHS: 3×10 AHAP
  3. AMRAP in 7 minutes of: 5 burpees + 5 pullups
Friday, 11/11 –
  1. w/u – 6 minute row  [ 45 seconds EZ + 15 seconds FAST ]
  2. 20 minute clock: Every 2 minutes perform 3 C&J AHAP + 1 Rope Climb
  3. Reverse Hyper: 4×10 @ 50%
Saturday, 11/12 –
  1.  w/u – As needed.
  2. Weighted Step Up: 5×10 (5 each leg) AHAP
  3. “Filthy Fifty”
  4. 100 Abmat situps for time.


I had a game plan for this week. It was well thought out. It took into account my hectic schedule. It would work out perfectly.

I missed perfect by two steps. I took the last two hours of my twelve hour shift off. I wanted to get my training done a bit early. I changed into my gym clothes and beating feet for the PD exit. I was two steps from the back door of the PD when a sergeant calls out, “Hey Freddy, I need you to hold up for a few. We might be going to Oakland.”

Ten minutes later I was back in uniform. Two hours later I was sitting in an armored transport waiting to get deployed with all the other support agencies that showed up. I spent the entire night in downtown Oakland and didn’t get home and into my bed until 24 hours after I had woken up the day before. I didn’t eat anything good for over 15 hours, and I missed all my evening supplement doses. Curses!!!

Police work is weird like that. It seems like whenever you make plans for after your shift, you always get screwed with some crazy shit that keeps you tied up for hours. It’s especially bad being on the SWAT team as we occasionally get called out at really whacked out hours. It screws your body clock all up.

In the end, the show must go on. I just make adjustments. Sure, I could be lazy and take a few days off, but I don’t. I have to fit in my training to keep up with the craziness of my life. It’s how I keep my sanity and my health. This morning, I slept for about 5.5 hours. I took the day off from work. I actually don’t feel horrible right now. I’m gonna flop around on the couch for a few hours and then do yesterday’s planned training this afternoon. Tonight, Chyna and I go on a nice dinner date and I get fat and happy before hitting the sack earlier tonight than normal. It sounds like a great plan …..unless the phone rings in the middle of the night. =)



I am so happy to be back in the groove again!!!

Todays results:

  1.  w/u – “Annie”    50-40-30-20-10 of Double Unders + Abmat situps
  2. Box Squats – 1×10 @ 205#, then 3×6 @ 225#
  3. Bench Press – 3×8 AHAP
  4. AMRAP in 12 minutes of: 10 Pullups + 10 Power Cleans @ 115# + 10 Box Jumps @ 20 inches
  5. Reverse Hyper 3×15 @ 40% of 1RM

I cruised on the warm-up. I really hate Abamat sit-ups. I’d rather do GHD any day of the week. The squats were no problem. Definite pain at the initial start of the movement, but no soreness after and not sore at all 5 hours later. This is good. Bench press was done at 245# but next time will jump up to 255#. I can get this up to 275# no prob. For the workout, I did 5 rounds + 10 power cleans at the 12 minute mark. Finished 6 rounds in 12:31. And let it be known that the reverse hyper is the instrument of the devil. That thing just kills me!!!