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Still sick…..booooo! Took the day off from work again, but went into the gym tonight and did some prowler pushes. 8 x 25yds @ 200#. Felt a little better after moving around. Back to normal routine tomorrow.



I managed to dodge getting sick last year, so I guess I was due. Congested and achy. Took the day off from the gym and from work. How the hell anyone can regularly stay home and watch TV all day is beyond me. Even sick, I am bored out of my skull. Going to work tomorrow regardless of how I feel. Hopefully I just have a 24 hour bug.



w/u as needed

6 x 300m row. Rest three minutes between efforts.


6 x  [ 3 Snatch High Pulls @ 185# + 2 Snatches @ 135# + 10 Back Extentions ]
*** Odd rounds = split snatch. Even rounds = power snatch.
*** Rest 3-5 minutes between sets. This is not for time. Work on making a smoother transition between the first and second pull – DO NOT PAUSE. 
7 x [3 muscle-ups (connected) + 3 ring dips] 
***Rest 1 minute between rounds
Training went really well today even though I woke up congested and achy. I was bound to catch a cold sooner or later……..

I’m still here….

I know I fell of the planet there for a bit. Between work (lots of overtime), the gym, the One World blog, and my own training, I lost all desire to post. I am going to start posting daily, but it’s just gonna be my workout and results.

The good news is my knee is just about 100%. Started heavy squatting again last week. I’m so happy to be squatting again!

Session #1-

Warm-up: 3 x [400m row + 25 GHD sit-up + 25 air squats]

Find 5 RM back squat, then subtract 20% and do 3×7.

5RM @ 355# / 3×7 @ 285#

Find 5RM shoulder press, then subtract 20% and do 3×7

5RM @ 170# / 3×7 @ 135#

Session #2-

5/10/15/20/25 of wallballs & pull-ups for time

My time was 6:52. Wheels fell off on the round of 25. Need to work on this.

4 x 10 reverse hyper @ 50% of 1RM back squat

Used 200#

4 x 8 lateral dumbbell raises

25# dumbbells. Haven’t done those in 6 years….lol.



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.