Rx: Tuesday November 30th

Olympic Lifting/CrossFit:
Overhead Squats: 75 x 5/5, 95 x 5, 115 x 5,
135 x 5, 155 x 3, 175 x 3, 195 x 3, 205 x 3,
225 x 3/1

20-Hang Muscle Snatch(95#)
40-KB Swings(70#)
60-Box Jumps(20")
80-Waiter's Lunge Steps(45#)
100-Sit Ups
For Time: 17:01

Stiff-Leg DL Power Cleans(95#): 1 min rep out
Strict Ring Dips: 20!

*Squatting again, this time Overhead action. Had
a hard time with the left shoulder/arm, fighting to
stabilize...hit my previous PR though. Did a met-con
after, nice till I got to the waiter's lunge & sit ups.
Crazy lactic acid burn, gotta fight through if I wanna
compete with the big boys!

Rx: Monday November 29th

Westside/CrossFit:

15" Box Squats + Lt Bands(3-Peg)
(Low Bar/Oly Shoes): 185@6 x 2,
205@6 x 2, 275/295/315 x 1
Close Grip Bench(index smooth):
135 x 3/3, 185 x 3, 225 x 1, 275 x 1,
315 x 1
Bench Press(mid grip): 335 x F, 275 x 7!

Overhead Press(cold): 135 x 10!
Back Squat(wide stance/high bar): 135 x 50!
DB Row: 125 x 10!
Overhead Tate Press: 40 x 8, 45 x 5

10-9-8-7-6-5-4-3-2-1 reps
SDLHP(40kg)
GHD Sit Ups
Burpees
For Time: 9:00

*Established a new 1 RM on close grip
bench with index finger on smooth part
of bar. 7 repped 275 with a mid grip on
bench as well. Repped out 135 lbs cold on
the strict press with 10 reps. 50 repped an
easy 135 lbs on the back squat to recharge
the juices. Finished off with some assistance
work & a short met-con.

Rx: Sunday November 28th

Westside/Olympic Lifting:
12" Box Squats(low bar): 135@5 x 2,
185@3 x 2
Back Squats(RAW/low bar): 135 x 3, 225 x 3,
275 x 2, 315 x 1, 365 x 3

Hang Power Snatch: 30/40kg x 3, 50kg x 1/1,
60kg x 1/1, 70kg x 1/1, 80kg x F
Power Snatch: 80kg x 1/1

Standing Abs: 3 x 8
Strict Pull Ups: 3 x 5
DB Side Bends: 3 x 5
Snatch Pulls: 80kg@4 x 1-3 singles

*New PR for me in the back squat, haven't hit
a heavy triple with that weight in awhile. Straight
RAW with no belt & running shoes on. Hit some
heavy power snatches...still arm pulling like a
SOB! I want to get more proficient in the oly
lifts...I really need to focus on my technique &
speed. Jump hard son!!!

Rx: Friday November 26th

Olympic Lifting/CrossFit:
42" Box Squat Jumps: 12"@6 x 2
GHR: 4 x 5
Cleans: 60/70/80/90kg x 3 singles,
100/110kg x 3 singles, 120kg x 1/F

"Linda"
10-9-8-7-6-5-4-3-2-1 reps
1.5xBW Deadlift(120kg/264#)
1xBW Bench Press(80kg/176#)
.75xBW Clean(60kg/132#)
For Time: 25:07

*Completely murdered myself!! BW
was around 168-170 lbs but I used 175
pound #'s & rounded up a bit. The squat
cleans were the worst, It winded me the most.
Then my lower back was thrashed to the bone
during it, so it was hard to work through that. I
actually look forward in doing it again & getting
under 20 minutes.

Rx: Wednesday November 24th

Early Morning CrossFit:

12-CTB Pull Ups
12-KB Swings(70#)
12-KTE
20-Double Unders
5 RDS for time: 24:19

Evening Strength Session:

Back Squat(high bar): 135 x 5, 222 x 3,
332 x 2/5

*Hella grip work with the Sniper WOD this
early morning. My forearms & guns were a
blazing! Not too efficient in the double unders,
I need to work on the weaknesses. CTB pull
ups are always tough & combined with heavy
swings & KTE's...it freakin smoked me!! Nice
programming in Alaska. Hit some back squats
before closing the gym, did a few warm up sets
& 5 repped 332 lbs with MWR polo on!

Rx: Tuesday November 23rd

Late Night CrossFit Snack:

20-Air Squats
20-Sit Ups
20-Push Ups
6 RDS for time: 8:40

*Gotta work on the sit up endurance & stamina.
Squats were easy, I think I did 30 reps in the last
RD? Push ups were fatiguing but not too hard. Nice
pre-bedtime WOD to relax the body...well at least I
hope so.

Rx: Monday November 22nd

Westside/Olympic Lifting/CrossFit:

12" Low Box Squat: 185@10 x 2,
255 x 1, 285 x 1
Medicine Ball Cleans: 50@12 x 5

Push Press(belt/wraps): 115 x 3/3, 185 x 3, 205 x 3,
225 x 3, 245 x 2
Hang Power Cleans(blocks/mid thigh): 70kg x 5 singles,
90kg x 5 singles
Hang Split Cleans(blocks/mid thigh): 100kg x 5 singles,
110kg x 1

"Mary"
5-HSPU
10-Pistols
15-Pull Ups
AMRAP in 20 min: 9 RDS + 3-HSPU

*PR in the Push Press with a double @245 lbs. Hit a
110kg Hang Split Clean off the blocks. Did Mary for
the first time, hella pull ups which fatigued me the most.

Rx: Sunday November 21st

CrossFit/Westside:
Strict Pull Ups: 15 x 5 = 75 reps
Ring Push Ups: 10 x 10 = 100 reps

Speed DL + AV Band: 100kg@8-10 x 1
18" Rack DL(RAW): 315 x 1/1/1, 405 x 1,
495 x 1, 520 x 1, 550 x 1

*Hella pull ups & push ups today to get the
blood flowin. Did some speed DL's with Matty
& went ME in the Rack Dead. Had a RAW PR
with 550 lbs, previous lift was with a belt @ 585.

Rx: Saturday November 20th

CrossFit/Westside:
Overhead Squat: 30kg x 5, 40kg x 5,
50kg x 5, 60kg x 5, 70kg x 5, 80kg x 5

KB Floor Press: 35 x 8/8, 53 x 8/8,
70 x 3/3, 35 x 20
KB Bottoms Up Press: 25 x 8, 35 x 5
2" Fat Bar Incline Press: 83 x 8, 123 x 8,
173 x 12!

Close Grip Seated Row: 3 x 10-12
Tate Press: 3 x 8

5-HSPU
5-Strict CTB Pull Ups
5 RDS

20-Band Pull Parts
20-Band Upright Rows
3 RDS

Rx: Friday November 19th

CrossFit:
Front Squat: 96 x 3/3/3, 140 x 3/3,
184 x 3/3, 228 x 3/3, 250 x 3, 272 x 1

120ft-Towel Sled Push(44#)
20-10ft Wall Ball(20#)
20-Box Jumps(20")
5 RDS for time: 15:22

Short Rest...
50-Walking Lunge Steps
For Completion:

20-Back Extensions
10-Standing Abs(85#)
4 RDS

3 Hours Later...
Muscle Snatch: 70kg x 8 singles

Rx: Thursday November 18th

Westside/Olympic Lifting:

Cam-Bar Box Squats: 235@10 x 2,
315 x 5
Cam-Bar Good Mornings: 135 x 10,
185 x 10, 225 x 8

Hang Power Cleans: 135 x 3/3/3, 157 x 3/3,
179 x 3, 201 x 1/1/1/1/1, 223 x 1, 245 x F/F,
233 x 1-PR
Power Clean: 223 x F/1

Rx: Wednesday November 17th

CrossFit Football:
Back Squat(high bar): 60kg x 5/5, 80kg x 5/5,
100kg x 5/5

3-Deadlift(315#)
6-Ring Dips
9-Toes-To-Bar
AMRAP in 15 min: 10 RDS + 3-DL

Deadlift: 420 x 1/1/3

*Hard WOD, toes to bar were vicious! Actual
bar weight was 312# to be exact. I needed a
nice ass kickin from that.

Rx: Tuesday November 16th

Morning Session:
Back Squat(low bar): 95 x 5, 135 x 5, 185 x 5,
225 x 5/5, 275 x 5/5, 315 x 5
Strict Pull Ups: 10 x 5 reps

Overhead Press: 95@5 x 5
Air Squats: 10/10/20/20

DB Row: 75 x 20, 100 x 10
Standing Abs: 85 x 12/12/12
Facepulls: 3 x 12

25-Hip/Back Ext
25-Walking Lunge Steps
3 RDS

50-GHD Sit Ups
For Time: 2:29

Rx: Friday/Saturday November 12-13th

2010 NAS Nationals: 175# LW

Day 1:

Event 1:
600# Yoke Walk-60ft
250# Sandbag Carry-60ft
60 Seconds: ~34 seconds-2nd Place

Event 2:
150# 3" Circus DB Clean & Press for Reps
60 Seconds: 0 reps-N/A Place

Event 3:
Car Deadlift for Reps
60 Seconds: 0 reps-N/A Place

Points/Place: 8 points/2nd Place

Day 2:

Event 4:
200# Axle Clean & Press for Reps
60 Seconds: 10 reps-1st Place

Event 5:
230/250# Keg Carry-60ft each
500# Sled Drag-60ft
75 Seconds: ~53 seconds-1st Place

Event 6:
500# Farmer's Frame Walk-60ft
60 Seconds: ~8.3 seconds-1st Place

Event 7:
220/260/300/330/360# Atlas Stone Load(52")
60 Seconds: ~13 seconds/2 stones-1st Place

Final Points/Place: 44 Points/2nd Place

*Very, very pleased with my performance...I couldn't
be more proud of what I accomplished in the 2 days.
I had a few mistakes the 1st day with the dropped sandbag
& just not getting a rep on the circus dumbbell. Things happen
in a competition. I knew going into the 2nd day I had to be
perfect if I wanted to still win. I was down 10 points which is a lot
for the number of competitors we had. I felt more confident in
the events for the final day. I trained my butt off with the axle
clean & press...I wanted to totally dominate & stand out from the
rest of the competitors. I felt my conditioning was top notch & the
best out of all of the competitors & it showed in the keg carry & sled
drag. I even slipped & lost my lead & still pulled away with the victory.
I didn't take too long to recover from the event...I was all ready for the
next one if I had to go that minute. The farmer's was a sprint for the
finish & I knew I had to jet! The atlas stones was last & a nice ending
to a contest, I wanted to get the 300# stone & felt really good about it.
220 & 260 was easy & the 300# stone was an issue. The picks were
hella easy with the tacky but I didn't have a good stance to generate
power from my legs & hips...rookie mistake. I did pick it up 3 times
with no issues. Next year I'm getting the 300,330 & 360# stone at
175 pounds! I had tons of fun, met some cool people & won some
cash...what a great weekend!! Be BeastMode...Be Relentless...see
you next year at Nationals!

Rx: Tuesday November 9th

Active Recovery/Westside/
Strongman:

Seated Row
Seated Low Row
Standing Abs
Standing Obliques
Hip/Back Ext
Facepulls
Fat Grip Hammer Curls
Fat Grip Overhead Rollbacks
DB Side Bends
MM Pullparts/Upright Rows
DB Shrugs
2 x 8-20 reps each

Reverse Hypers: 20kg@3 x 20
Speed Bench: 185@5 x 3
Close Grip Bench: 225 x 1, 275 x 1, 295 x 1,
305 x 1

Sled Drag: 40-60ft@180/270/360/450 x 2 trips
Prowler Sprints: 60ft@360/270/180/90 x 1-2 sprints,
short rest

*Last & final workout before Nationals. Little bit
to get the blood flowing in the muscles & joints.
Practiced on the sled drag, shit was heavy but I'll
be ready for it. Finished off with some Prowler sprints
& it demolished my quads & backside...Super Pump!
It was a good pre-conditioner for the events. Feelin good,
feelin great...Ready for Whatever!! See ya at Nationals!

Rx: Monday November 8th

CrossFit Mainsite:

30-Wall Ball(20#)
25-KB Swings(53#)
20-Pull Ups
3 RDS for time: 15:30

*My lower back was thrashed with
this WOD, especially on the swings.
It was hard to push this one because
of that fatigue in my back. Good met-con
though.

Rx: Sunday November 7th

Olympic Lifting/Westside/
Strongman/CrossFit:

Hang Snatch/Power Snatch/Snatch:
30/40/50kg@6-8 x 2-5 singles
42" Box squat Jumps: 12"@8-10 x 2 jumps

Axle Clean & Push Press(85kg/187#)
AMRAP in 15 min: 30 reps

*Performance is ready for Nationals...

Rx: Saturday November 6th

Strongman:

Back Squat(high bar): 285 x 20!

*20 rep Squats today, did this after the shift.
Warmed up with 135 & 225 then straight to
285. PR for me & a good indicator on where
my current level of preparedness is at. Everything
is on track, ready for Nationals this Friday &
Saturday. BeastMode here we come!!

Rx: Friday November 5th

Strongman AM:

Stone Deadlift: 120 x 3/3, 175 x 3,
190 x 3, 210 x 3, 240 x 3
50" Stone Load: 175 x 3, 190 x 3,
210 x 3, 240 x 5/7, 210 x 11

Strongman PM:

BTN Axle Push Jerk: 55kg(121#) x 3,
75kg(165#) x 3, 95kg(209#) x 3,
115kg(253#) x 3, 125kg(275#) x F/F

Rx: Thursday November 4th

Westside/Strongman/CrossFit:
KB Swings RS: 70@4 x 10

Cam-Bar Box Squats: 135 x 5, 225 x 2/2/2,
275 x 1/1, 315 x 1, 365 x 1, 405 x 1(RAW),
425 x 1, 455 x 1, 405 x 3-(knee/belt)

Cam-Bar Yoke-Holds: 405/495 x 30 sec,
585 x 30/30 sec, 635 x 30 sec(knee/belt)
Sandbag Pick-Holds(250#): 4-5 picks

20-Power Cleans(80kg/176#)
5-Tire Flips(700#)
For Completion:

10-GHD Sit Ups
15-KB Swings RS(70#)
20-Waiter's Lunge(44#)
5 RDS for time: 10:49

*Ready for RENO...Ready for NATIONALS...
READY FOR WHATEVER!!

Rx: Wednesday November 3th

Strongman/Westside:
KB Press: 25 x 5, 35 x 5, 53 x 5,
70 x 2
MM Pullparts/Upright: 4 x 10-12
Strict Pull Ups: 4 x 5

KB Bottoms Up Floor Press:
53@2 x 10
DB Row: 100 x 5, 120 x 5, 140 x 3,
150 x 5(straps)
Wt. Pull Ups: 65 x 6!
Standing Abs: 85 x 12/12/12

DB Overhead Rollbacks: 3 x 5-8
Hammer Curls: 3 x 5-8
Face Pulls: 3 x 8-10

Axle Close Grip Floor Press: 213 x 12,
263 x 4
Axle Reverse Curls: 33 x 25

Rx: Tuesday November 2nd

Olympic Lifting:

Split Clean: 70kg x 1/1/1, 90kg x 1/1,
110kg x 1/1, 185 x 1, 205 x 1, 225 x 1/F,
255 x F/F
Hang Split Clean: 90kg x 1
Power Clean: 90kg x 1
Clean: 90kg x 1, 205 x 1/1, 255 x F

*Working on technique today, legs didn't
feel too explosive & my back was thrashed
from yesterday. Wanted to do more split
cleans & possibly hit a PR. Oh well, next
session we'll go for it. Nationals is around
da corna...be ready 175's!

Rx: Monday November 1st

Strongman/CrossFit:

Trap Bar DL(5-6" Blocks): 135 x 5, 225 x 5,
315 x 5, 405 x 5, 495 x 4/5(no belt)
Rack Push Jerk: 40kg(88#) x 5/5, 60kg(132#) x 3/3
80kg(176#) x 3/3, 90kg(198#) x 3

3-Rack Push Jerk(90kg)
5-Trap Bar DL(5-6" Blocks)(495#)
8-Burpee Pull Ups
5 RDS for time: 16:30

Axle Close Grip: 65kg(143#) x 10, 85kg(187#) x 10,
105kg(231#) x 5/5/3
Axle Deadlift(overhand): 105kg(231#) x 1, 115kg(253#)
x 5 singles

*Ready for Whatever...

Rx: Sunday October 31st

Active Recovery:

Back Squats(high bar): 45 x 10, 95 x 10,
135 x 10/10/10, 185 x 10
Hang Power Cleans/Hang Cleans:
40kg@2 x 5-8 reps, 60kg@2 x 5-8 reps

Back Squats(high bar/no oly shoes): 225 x 31!

*Getting the T up today, lifted with Matt. Just did
some back squatting & worked on some hang cleans.
Nothing too heavy, but to top off the workout good ole
Super Squats! Worked up to 225# & proceeded to rep
it out. I was just gonna do 20 reps but I was feelin good.
In the spirit of Halloween I did 31 reps to end my squat
assault. Be Relentless...Be BeastMode!

Rx: Saturday October 30th

Strongman:
KB Swings RS: 53 x 20, 70 x 20/20/20
GHR: 5, 25 x 5/5
CoC#1.5,2: 4 x 10-20 second holds

3" Deficit Deadlift(overhand grip,no belt):
110kg(242#) x 5/5/5, 140kg(308#) x 5/4/4/4,
160kg(352#) x 1/1/1/1, rest 60 sec,
180kg(396#) x 1(hook grip),
160kg x 8!(straps)

Sandbag Carry(250#): 60-75ft x 4 trips,
rest 2-5 minutes

*Working on specifically the stone event &
the sandbag carry. I even though I haven't
touched a 300# stone, I feel I'll be able to
handle it. Ordered some Spider Tacky last
week, should be legit stuff. Made a 250#
sandbag with Steve my Engineer at work.
Its freakin heavy as fuck!! The hard part is
getting that initial pick off the ground & I have
to re-grip & basically squat it up. The carry
itself is not that bad but after a 600# Yoke
Walk could warm me up for it. But it don't matter,
READY FOR WHATEVER!!!