Saturday, January 30, 2010


Picture of me sucking wind after a 2k row and then immediately doing 50 straight double unders...I had dry mouth so bad in this pic I thought I was going to swallow my tongue!

I have been pretty sick the last 3 days. Sweat, hot, cold, snot, hot, sweat, cold. Ah but today I am feeling a little better :-) I am going to try and do some Pre-Hab movement skills for my hips and shoulders this afternoon; all this sleeping and laying down has me feeling all bent out of shape.

Here are some pictures from the OPT Challenge taken by the girls from:
OHS "Ass to Grass" 15 rep max 131lbs

Complete a 2k Row and finish your remaining time doing AMPRAP Double Unders in 10min.........legs of J-E-L-L-O

Wednesday, January 27, 2010

Core Exercise of the Week

Knee-Ins (or Supine Suit-Case)

Start with your arms wide, hands on the floor for balance, now bring your chest up and knees in to starting position. To begin, extend your legs and upper body to make a bridge. Your arms must bend to allow you to do this :-) The goal here is to get long and not touch your lower back to the ground. Now Bring your knees and upper body together at the same time; that is one rep. **Idea is to keep the knees and upper body moving as away and towards each other at the same time, not touching your lower back. If you feel discomfort in your low back, use more arms for support and less lean back with your upper body.

Same as above. Now try and keep your arms off the floor.

Same as above: No arms, but try and incorporate them into the movement. Lots of intensity here. Now try to keep your feet really close to the floor at all times.

How many Knee-Ins can you do in one minute?


Came across this video and love the slow motion aspect of it. For all you beginners out there wanting to get better at the oly lifts, take a close look at how the hips are being used in the 2nd pull (when bar moves past knees). Also look at the arms in the 2nd pull....they are long and quiet, not bent and pulling early with the biceps, traps, lats and rear delts.
Finish by watching the great execution of the 3rd pull (pulling the body under the bar). Take some notes. If you have questions send me a comment below (I hope I fixed the way the comments work)

Monday, January 25, 2010


Kat and I are back from competing in the OPT Challenge #3 and what a super fun weekend it was! I absolutely love the time I get to spend with all the close friends I have made at these fun competitions. We compete against each other, we push one another in our daily training, we support each other, we complement each others achievements, we coach each others skills for improvement and in the end we all go for dinner as one big family!

My training these days has been fun! So my outlook going into this event was to keep that same feeling, push it hard as always and keep my ears open to those giving advice for future improvement. Again this is my Hobbie and I love seeing myself improve in any area of my training.
I give this advice to all my clients "know where you started, thank yourself after each achievement big or small and always leave the gym with one positive training thought". This is a great way to see success and it will keep your mind and body in balance.
One of the main faults I do see in those starting on their fitness journey (I did this as well) was to achieve a fitness goal, then in one instant bash the sh$% out of it by comparing it to another person's achievement. This will get you on the Roller coaster to "Know Where Fast".
My point being, be grateful for any achievements you make in life and build on them.
Being grateful for your achievements can only lead to a better YOU and the whole purpose in life is to be happy and create the best YOU, YOU can BE :-)

Here are my results that I am super proud of and will love training to improve them :-)
I will post the results when they come up
3 sets of 15 OHS = 131lbs
Good start to the event. I know now that I have more in me for the 15 OHS.

2K Row and AMRAP Double Unders in 10 minutes = 7:30.9 / 147 DU's
I had sub 7min pace going on intil the last 500m then hit a wall. Could have been me over thinking that I still need to stand up and do AMRAP Double unders to finish off the 10min. I had watched the heat before me go and they could not even jump for 30-40sec after getting of the rower! Good times!

50 CTB chin ups
50 push up burpees = 4:54
Pumped about this time. Only stopped once for a quick puke check on the 50 Push-up Burpees.
This gave pretty much every one blood throat and purple lips after it was done!

Here are some pics of the event.
Geoff Aucoin and Mike FitzGerald

DeeJay, Geoff and Coach FitzGerald
Fellow Big Dawg & good friend Rob Corson pushing me hard in WOD3

YIKES! Man those last 5 pull-ups suck! That is my buddy Grant in the back.

Wednesday, January 20, 2010


Man it has been awhile since I have had training partners. I have been training pretty much solo for the last 2 1/2 years, with the odd wod now and then with the Big Dawgs in Calgary.
Today I got to train with 2 of my clients RDR and John. I created a program for all of us 3 to hit up at the same time, with different loads and exercises. Good times!

Today's Trainnig:

Complex Warm-up
A.) 3 sets x 5 reps; rest after last exercise 1min
BB Rows
Hang Squat Snatch
Push Press
Back Squat

B.) 3 sets x 3-4 reps; rest after last exe 1min
BB Rows
Hang Squat Clean
Push Press
A.) Split Jerk 1-1-1 @ 85% 1RM; rest 120sec = 185/185/185
B.) DB Hang Squat Clean 3-3-3; rest 40sec = 30-35-40
C.) 10 Chest to Bar Pull-ups x 3sets; rest 30sec = 10 Circle / 10 Strict / 10 Close Grip
D.) AC Wod
21-18-15-12-9-6-3 Rep Rounds for time
Push Jerk 75#
Double Unders
RDR = 5:09
John = 9:28
Action = 4:26 PB oldtime was 4:49

Sunday, January 17, 2010


This is a picture of my client and girlfriend
"Black Kat". She is performing an Overhead Squat with 170lbs. Katrina is 107lbs! Now do you girls want Kat & I to teach you this? Is she big and bulky? No...just dam sexy! Maybe Katrina can share a little insight to how she got into training and how much she hated lifting weights and going to the gym.
Now I never see her!!! She is HOOKED!

Got to train with my sweetie pie today at my old stomping grounds, the UofL.
I love going back to the U and busting out a mean wod :-)
It's all good baby! Even though I have been away from the UofL for awhile now, it has this good feeling about it. Katrina and I were reminiscing about old times....this is were we both went to university and met for the first time. Additionally this is where I lured in the Black Kat with my skills of seduction and savvy Merengue, Swing and Salsa abilities :-) Remember those times Kat ;-)

Today's Training is by my coach OPT (Kat and I had to do both WODs back to back)

part 1:
A1. Bench Press @ 30X0; 10 sets of 1; rest 120 sec
A2. Chin Ups @ 20X0; 10 sets of 1; rest 120 sec
Rest 2+ hours
part 2:
for time;
50 KBS - 2/1.5 pd
20 GHD sit ups
10 box jumps - 30/24"
40 KBS - 2/1.5 pd
20 GHD sit ups
20 box jumps - 30/24"
30 KBS - 2/1.5 pd
20 GHD sit ups
30 box jumps - 30/24"
20 KBS - 2/1.5 pd
20 GHD sit ups
40 box jumps - 30/24"
10 KBS - 2/1.5 pd
20 GHD sit ups
50 box jumps - 30/24"

ACTION's Results:
my body weight today is 181.3lbs
A1.) 225# took it easy as my should is starting to feel strong again :-)
A2.) 95# could of went up to 100 but kept things in check
WOD TIME: 25:29

Black Kat's Results:
her body wt 107lbs
A1.) 95#
A2.) 50# (1/2 her body weight.....NICE!)
WOD TIME: 20:05 (attacked and mawled by the Black Kat!)

Saturday, January 16, 2010


Complex B; 5sets x 4reps (goal is to get moving, practice form and awaken CNS)
Snatch Deadlift
Clean Pull
Hang Squat Snatch
Reverse BB Lunge
Push Press
Rest 90-120sec

CIRCUIT SERIES; 3sets x 8reps; Rest 2min after alst exercise
B1.) DB Step-up; Tempo 21x1 30/30/35
B2.) Chest to Bar strict Pull-ups 8/8/8
B3.) Jump Squats; FAST 90/90/90
B4.) 1 arm DB Squat Snatch; FAST 15/15/20
Rest 2min
C.) Med Ball Twists 3sets x 20reps; rest 30sec
D.) AC wod; Complete for time;
Ladder 1-10/10-1
Chest to Floor Push-ups 1,2,3,4,5,6,7,8,9,10
Box Jumps 10,9,8,7,6,5,4,3,2,1
TIME 2:14
I got all mixed up around in middle numbers. I will have to do this again.

Friday, January 15, 2010


Turning it up a notch to phase 2:

COMPLEX WARM-UP: 5sets, 4reps; Temo Fast; Rest 1min after last exercise
Bent over Row
Hang Squat Clean
Back Squat
Good Morning

LOADS = 65/75/85/95
(idea hear is to get moving and prep CNS)

CIRCUIT SERIES TRAINING: rest only after last exercise for 4 total sets

A1.) Back Squat 4reps; Tempo 21x1; rest 0; 135/185/205/205
A2.) Strict Pull-ups 10reps; rest 0: 10/10/10/10
A3.) FB Hamy Curl 10reps; Tempo 3121; rest 0: 10/10/10/10
A4.) Decline Push-ups 20reps; Tempo 21x1; rest 2min; 20/20/20/20
B.) Knee to Elbows 2sets, 15reps unbroken; CHECK
HAPPY LEG ENDING: 1 set for time

Air Squats 24reps
Forward Lunges 24reps
Power Lunges 24reps
Jump Squats 24reps

TIME 2:09

Wednesday, January 13, 2010


Worked out at the YMCA with my client RDR today. This was a test for RDR being his first ever Big Dawg WOD....he desirves it after all the hard work he has put in. A little modification for RDR in the Push Press to 85lbs but did everything else as required.

We had a little walk to get to our Burpee and Box Jump did I ever have a good lactic acid headache after this WOD. Nice work today RDR! You have come a hell of a long way in your training :-) I better watch out!

5 sets for total working time:
15 unbroken push press - 95#/65#
10 burpees
25 unbroken box jumps - 20"/14"
rest 2 min

1.) 1:26
2.) 1:26
3.) 1:26
4.) 1:30
5.) 1:37

TOTAL 7:25

RDR @ 85#
1.) 1:40

2.) 1:40
3.) 1:50
4.) 1:50
5.) 1:55
TOTAL 9:55

Come on people you must eat a balanced Breakfast everyday with Protein, CHO & Fat. Starting your day off with a balanced meal will keep you hormonally in check and no afternoon snooze crash or a pot of coffee to get you high! Eat Your Breakfast :-) Fuel your body!

Monday, January 11, 2010


I got a email question today about "how much water should I drink a day?"
Good Question :-)
Well can any of you honestly say your drinking enough H2O during the course of the day?

I thought I was untill my coach told me to track it for one week. After tracking it I found out I was all over the map, lots of H2O one day and then 1 liter short the next, feeling like crap the next day and trying to play catch-up by drinking tons of water and peeing every two minutes.
I know you all have been there.

Tracking your H2O is key to knowing a starting point. Plus not peeing all the time because you will spread this out throughout your day when you know your total amount.

So how do you track it?
Easy! Try to drink the same amount you normally would during that day and write it down in a pocket sized book. OR Bring a 1 liter bottle with you all day and mark down how many bottles you drank. Lots of ways :-)

Now you know how much your how do you really know how much to drink in one day for your body size? Well there are lots of ideas on this. Here are a couple good ones.

- P. Check says to drink: 1/2 your body weight in ounces just to run your body
- A. Cosgrove states: .6-.7 ounces per pound of body weight

I say try both. If your not feeling the signs and symptoms of Dehydration stated below and your urine is clear then your on a good track. Listen to your body :-)

I drink 2-3 liters of H2O daily. This goes up in the summer and on big sweaty training days, but I find drinking 2-3 liters helps me curb the signs of dehydration while reaping the benefits of H2O

Signs and Symptoms of Dehydration
Blurred vision
Flushed skin
Poor mental clarity
Cystitis (inflammation of bladder)
Back pain
Excess weight
Water retention
Chap lips
Excessive thirst
Muscle weakness

Benefits of Glorious H2O
Eliminates toxins
Produce digestive enzymes
Maintain healthy skin, hair & organs
Absorb essential vitamins, minerals & natural sugars
Regulates body temperature
Metabolize stored fat
Acts as solvent to breakdown Protein, CHO and Fat
Helps prevent depression
Helps prevent osteoporosis
Maintains eye health
Weight loss
Transport oxygen to cells
Maintain muscle tone

Hope this H2O blurb helps. Comment if you need help :-)

Here is my workout for today.

Complete 4 sets of the following:

A1.) Deadlift 225# x 10reps; touch & go reps; rest 0 = CHECK
A2.) Clapping Pus-ups x 10reps; rest 0 = CHECK
A3.) DB Pull-overs x 10reps; tempo 2111; rest 0 = 50/55/60/60#
A4.) Choo-Choo Rows x 10reps/arm; rest 60sec = 50/55/60/60#

REST 4min

B1.) Close Grip Bench Press; 2sets x 20reps; rest 0 = 95#/95#
B2.) Hanging L-ups "no kip"; 2sets x 20reps; rest 60sec = CHECK

Saturday, January 09, 2010


Dude Deadlifts 329 Pounds Then Passes Out - Watch more Funny Videos

One of my clients and good friend Jimmy Mac sent me this today....YIKES!

Please learn how to deadlift with an educated personal trainer. OR wear a helmet and mouth guard :-)

Tuesday, January 05, 2010

2 Days training 1 on 1 with my client

For the last two days I have been training with my client RDR.

This dude has went from flab to fit fast! ( the FFF).

RDR has lost 40 plus pounds thus far on his fitness journey with the goal of many more lbs lost to follow.

HOW is RDR seeing success?

1.) He listens
2.) He learns
3.) He is determined
4.) He wants it!
5.) He enjoys the training
6.) He does it for himself and his family
I am sure there is way more to RDR's story. Stay tuned for more :-) or maybe he will post some of his thoughts.

From my point of view I have prescribed RDR the tools he personally needs to attain his goals. RDR has taken those tools and went to work. Keep up the great work buddy!

Today's WOD for us

A.) HSPU strict @ 2010 AMRAP (-2) x3 sets; rest 60 sec ( 6/5/5)
B.) DB Push-ups AMRAP (-2) x3 sets; rest 45 sec (28/30/15)

C.) 1 Arm DB Power Snatch 15 reps UNBROKEN x3 sets; rest 45 sec b/t arms & sets (35#)

D1.) Dips @ 2010 AMRAP (-2) x3 sets; rest 30 sec (12/15/10)
D2.) GHD Sit-ups 30 reps x 3 sets; rest as needed