Tuesday, November 24, 2009


This is the workout that I did at the Edmonton challenge where I placed 4th. Still to this day I thought my counter counted wrong and I think so did she. Oh well, now I know :-)
My clients and I did the same workout today:

As many Rounds in 20min of:
10 Chest to Floor Push-ups
10 Power Cleans 95#

My score today: 19 rounds + 10 reps

Old Edmonton Challenge score = 11 rounds + 12 reps....I knew something was fishy :-) None the less a friggen great workout and mental push at the end.

I think I can get over 20 rounds fresh. Back is still hurting from The Spartan 300 workout.

PS: On a cool note, my clients friggen rocked this out today! Way to go guys and gals, very impressive!

Sunday, November 22, 2009

300 Spartan WOD

My clients and I did the Spartan 300 WOD today.
25 Pull-ups
50 Deadlifts 135#
50 BoxJumps 24" box
50 Bar Floor Wipers 135# (each touch counted as 1-middle-2-middle-3....)
50 25/arm KB Clean and Press 35#
25 Pull-ups

My Time = 12:09

Love this workout! I gassed big time on the box jumps.

Monday, November 16, 2009

OPT Champions Series #2

Felt good to compete again. I had only done one CF workout up to this event in the past month and a half. Yes this was my plan as I was programming myself to improve week spots in power, strength and flexibility.
I found that for the most part my training paid off. The second workout is still on my mind because when I finished I said to myself "fu$@ I could of done that way faster!". A learning lesson for sure as I was practicing the snatch series skills for the past month ( catching the squat snatch is a weakness of mine, but in this wod I nailed them.....faster next time ACTION & be confident in your skills!).
Always learning is key for your future competition, fitness and life adventures!
Had a great time in Calgary hanging out with my fellow Big Dawgs; they were all asking where I had been, why I have not been posting and to get my ass in gear because my face is on the Big Dawg poster for F#%K sakes....love those guys!.
Got to hang out with my Coach OPT for a bit and talk shop, love that!
The best part of the trip was watching my girlfriend kick some serious ASS! nice work Black Kat! Hey what are you going to do when you dye you hair blond again?

Here are the WOD's and my times:
Workout 1:
For power ratio:
Row 800 m
rest 5 min
SCORE = 2.05

Workout 2:
7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Squat Snatch x 1
rest 5 min
TIME: 3:39

Workout 3:
As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
rest 240 min
REPS = 48

Workout 4:
For time;
50 walking lunges
20 clean and jerk - 135#/95#
30 ring dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
TIME = 11:43

Thursday, November 12, 2009


Active rest day, Tech work & play time.

Tech work:
Snatch Balance
Hang Power Snatch
Hang Squat Snatch
Small loads, worked on speed through hips and 3rd pull under the bar.

Play time:
Chest to Bar Pull-ups
Chest to upper bas Pull-ups
Big Fat Pull-ups to belly button

I promised the video of my new Double Pull-up, aprox 2 feet 4 inches. I wanna try 3!

Tuesday, November 10, 2009

Day 42 of 45

Trained with my 7pm clients tonight; Good times!

Here is a picture of a great guy
Alan "The Count", one of my pm clients, sometimes 6am (and I mean sometimes) the pic is right after our WOD last night.
Good push buddy, way to stick with it! (he was a hurting unit after and had nappy time in the change room for a bit, but got'er done!)

21-15-9 Rep Rounds for time
BWT Deadlifts
Ring Dips
Ball Slams 20#
30 Double unders after each rep round

TIME = 5:35

Sunday, November 08, 2009

40 of 45

Trained with my Sunday Clients today: Lots of laughs, moans and groans. I love it when I get to train with my clients.

We did some Circuit Series training: Push - Pull & Abs

Complete 2 rounds of the following.
1st round is your base scores
2nd round is strength endurance. Can you match your round 1 scores?

C1.) 1-4 AMRAP
1.) Push-up
2.) Wide Front Pull-up
3.) Military Push-up
4.) Reverse Grip Pull-up
2min Rest
C2.) 5-8 AMRAP
5.) Dips any style
6.) Knee ins
7.) Side Tricep Push-up
8.) Chair pose
2min Rest
C3.) 9-12 AMRAP
9.) Close Grip Pull-up
10.) Diamond Push-ups
11.) Mix Grip Switch Push-up
12.) Decline push-ups

Saturday, November 07, 2009

Day 37 of 45


A1.) Power Snatch / Snatch balance / OHS : 2.2.2. rest as needed x 5sets
Worked up to 140#
A2.) Snatch 1-1-1-1-1: Rest as needed (work on pulling under bar and landing solid)
worked up to 145#

Play time:
- Clean & Jerks 1-1-1 (175#, just to feel fast)
- Play like an Ape on the pul-up station, walking hands from on side to the other, turning backwards.
- One are Kip Swing pull-ups 1-1-1-1 was getting my chin over finally!
- Double Pull-up: finally got the double pull-up on the new station! Sweet! I will put this on video next week.

Tuesday, November 03, 2009

Day 34 of 45

POWER YOGA 1hr 40min

Moving Asanas
* Asanas with Vinyasas (Sun Salutations)
Balance Postures
Floor Work (posterior Chain development)
Core Development
Dead-Mans pose (clear your mind)

Monday, November 02, 2009

Day 33 of 45


A1.) Press 5-4-3-2-1: rest 60sec (150 1RM)
A2.) Toes to bar 10reps X 5 sets unbroken: rest 2min (CHECK)


Turkish Get-ups 5reps/arm x 5 sets (playtime, g0t sweaty 52-70lbs KB)
Military Push-ups Chest to Floor 20reps x 3 sets unbroken: rest as needed (CHECK)
Posteriour Chain Bridges (hands and feet on floor) hold for time x 3sets (HARD AS SH$%)

Sunday, November 01, 2009

Day 32 of 45

Snatch training with Coach FitzGerald @ OPT

Big Warm-up:
Burgner snatch warm-up
CFLA Snatch warm-up
Build up loads with sets of
Power Snatch x 3 - Snatch Balance x3

WOD: tech work

Power Snatch / Snatch Balance 3.3 x 8 sets
Rest as needed b/t sets

Power snatch 1-1-1-1 NEW PB 149#
Rest as needed

Need to get lower into Snatch Balance!