February 2013
1 post
Feb 5th
2,519 notes
January 2013
1 post
Jan 8th
345 notes
October 2012
4 posts
3 tags
Donate to The Wounded Warrior Project →
Please donate to The Wounded Warrior Project and support my team at World’s Toughest Mudder 2012! Thank you!
Oct 21st
3 tags
Oct 20th
1 note
2 tags
Oct 20th
3 tags
Oct 20th
September 2012
5 posts
6 tags
9/18/2012
(Planned) Morning Workout: Gymnastics WOD: Backward role 60 Pull-ups 30 Lat pull-ups 15 Kipping pull-ups 15 Pull-up bar row w feet on wall 30 Manmakers 60 Ring row 60 Sit-ups 30 40” Box jumps 60 Crunches 60 23”unbroken box jumps 60 Cross elbow to knee sit-ups 18 Frog jumps (Actual) Morning Routine:… So tired this AM… Gymnastics WOD: Backward role 30 DB bicep curl 40lbs x...
Sep 18th
6 tags
Sep 17th
Sep 17th
861 notes
1 tag
Sep 13th
14 tags
Sep 6th
August 2012
3 posts
14 tags
Aug 28th
4 tags
Aug 27th
2 notes
9 tags
Aug 15th
4 notes
June 2012
1 post
8 tags
Jun 3rd
1 note
May 2012
6 posts
Pre-Mudder Cardio Day
9AM Mountain Jog: Distance: 11 Miles Time: 2:18:23 Calories: 1,708 Elevation gain: 2731 ft Followed with lotssssssss of IB Profin….. so much pain….. 5:30PM Crossfit: Skill: Power Cleans Deadlift 3-3-3+ (70/80/90% T-RM) 21-15-9 Pullups Push Press (115/75#’s) Gonna use lite weight tonight… still in pain from the run
May 8th
Weekend
Friday: Chest/shoulder/abs Sat: Rest Sun: Rest
May 8th
Rest Day
Rest Day
May 4th
Beastmode Cardio Day
8:30AM Mountain Jog Distance: 8.62 miles Duration: 1:38:48 Calories: 1,333 Elv Climb: 2120 ft 7:00PM Crossfit 800m Run 50 Back Ext 1600m Run 50 GHD Sit ups 800m Run
May 3rd
5 tags
May 2nd
3 tags
Lite Double Day
Lite Double Day 7:30AM… Lite Chest 60 Spiderman pushups 60 Ring pushups 60 Abmat sit-ups 45 Burpees 30 T-pushups 10 Min Treadmill Elv.1 Spd.5 7:30PM… Crossfit Skill: Hang Cleans Deadlift 5-5-5+ (65/75/85% T-RM) AMRAP 10 min: 5 Strict Pull ups 15 Ball Slams (20)
May 1st
April 2012
32 posts
7 tags
Double Day
7:30AM… Weights 60 pull up 30 lat pull up 15 kipping pull up 15 Australian pull up w feet on wall 20 lat pull down lvl 18 30 pull down lvl 8 30 DB bicep curl 35lbs 30 preacher curl lvl 8 30 reverse DB forearm curl 8lbs 7:30PM…Crossfit Press 5-5-5+ (65/75/85% T-RM) 10-9-8-7-6-5-4-3-2-1 Back Squat (135) Toes To Bar Weighted Dips 3-3-3
Apr 30th
Apr 28th
1 tag
Apr 27th
1 note
Apr 23rd
Apr 23rd
3 tags
Apr 22nd
1 note
8 tags
Apr 22nd
1 note
Rest Day
Yesterday’s rest day turned into hauling boards, building planter boxes and yard work. Today = rest. Tomorrow = Survivor Mud Run
Apr 20th
5 tags
Pre-Race Rest Day
Pre-race rest day. Running the Survivor Mud Run on Saturday! http://survivormudrun.com/
Apr 19th
1 note
Apr 19th
18,316 notes
11 tags
Cardio n Crossfit
My legs are not tight or sore from yesterday’s Crossfit sled drag… but they do feel pretty fatigued Spelling*? Gonna go slow today. Afternoon (Cardio): 4 Mile hill jog @ Edgewood Park Evening (Crossfit): Gymnastic Skill Work: Accumulate 60 sec of a Lever Progression Accumulate 60 sec of a Planche Progression Flexibility Work: PNF Shoulder AMRAP 10 min: Run 400m 10 Burpees to 1ft...
Apr 19th
3 tags
Apr 19th
8 tags
Abs n Crossfit
Morning workout (Abs): 60 leg raise 30 reach 60 abmat situps 30 knees to elbows Evening Workout (Crossfit): Gymnastic Skill Work: 10 sets of Low/Med/High Handstand Kick ups to Wall (each leg) Flexibility Work: PNF Quadriceps Complete 4 rounds 50m Backward Sled Drag 15 Russian KB Swings (70) *rest as needed Weighted Dips 3-3-3 88lbs-100lbs-110lbs
Apr 17th
5 tags
Apr 17th
10 tags
Double Day
Morning Workout:   60 Pull ups 10 Lat pull ups 5 Kipping pull ups 30 Lat pulldown Lvl 17 30 One arm DB row 60lbs   3 Prone-iso 45 sec 60 Sit up w elevated legs   30 DB bi curl 35lbs x2 30 Preacher curl Lvl 8 30 Lower back ext   20 Reverse forearm curl 8lbs     Evening Workout: Gymnastic Work: Accumulate 60 sec of Lever Progression Accumulate 60 sec of Planche Progression...
Apr 16th
1 note
Manual Labor
Morning: Helped a friend move for a few hours Afternoon: Mowed w/ a push mower n raked two yards Now: 3.5 Mile run @ Edgewood park
Apr 16th
rest day
Rest day.
Apr 14th
7 tags
Today's WOD
Skill: False Grip 21,18,15,12,9,6,3 Wall Ball Shots (20/14#) Sit ups Lateral Hurdle Jumps Sledgehammer Strikes *rest 45 secs between sets in bottom of squat to work on Flexibility 3 sets of Max Pull ups
Apr 13th
1 note
Did regular jump rope tonight instead of the double-unders. Apparently I am horrible at double-unders LOL.
Apr 13th
6 tags
Double Day Evening Workout
Complete: Row/Run 500m 50 Double Unders Row/Run 1000m 100 Double Unders Row/Run 1500m 150 Double Unders 3 sets of Max Push ups
Apr 13th
6 tags
Double Day Morning Workout
Double Day Morning Workout 60 ring pushups 65 spiderman pushups 60 palm raise pushups 60 decline diamond pushups 30 tricep pull down Lvl 8 60 bodyweight dips 30 DB lateral raise 20lbs X2
Apr 12th
1 note
5 tags
Double Day Evening Workout
Back Squat 3-3-3-3 (85% 1RM) For time: w/ weight vest 500m Row 30 Burpees 10 Shoulder to Overhead (165/105#) Grip Work: Max Plate Pinch
Apr 12th
1 note
9 tags
Double Day Morning Workout
55 Pull ups 28 Lat pull ups 15 Kipping pull ups 15 Australian pull ups w feet on wall 50 Ring row   60/30/60 Leg lift/ sit up/ core rotation   30 DB bi curl 35lbs x2 30 Cable Preacher curl Lvl 8 30 Single arm strict preacher curl 30lbs
Apr 11th
1 note
9 tags
Chest n Triceps
30 Chest press 80lbs x2 60 Spiderman pushups 60 Ring pushups 30 Pulldown Lvl 7 60 Abmat sit-ups 45 Burpees 30 T-pushups 30 Tri pull down Lvl 8 60 body weight dips
Apr 8th
8 tags
Apr 8th
4 notes
8 tags
Apr 8th
4 notes
9 tags
Apr 8th
5 notes
5 tags
Abs Day
Tired… Didn’t want to do a full workout so it turned into Abs Day… 60 sit ups 30 knees to elbow 60 sit ups w abmat 30 hand raise crunch 60 crunch w 10lbs ball 30 leg raises
Apr 8th
2 notes
Back n Biceps
60 Pull ups 25 Lat pull ups 13 Kipping pull ups 15 Australian pull ups w feet on wall 58 Ring row 60/30/60 Leg lift/ sit up/ core rotation 20 Matrix crunch 30 DB hammer bi curl 35lbs x2 30 Preacher curl Lvl 8 45 Lower back ext
Apr 6th