Sunday, January 21, 2018

Finished this year in Madison, WI at the Crossfit Games 2017 with a 2nd place finish and took home the silver.  It was an exciting venue and quite a bit different than Carson, CA.

This year also marks the year my wife's dad passed away and my boy became a senior in high school, 3 years behind my daughter.  Taking it a day at a time and we'll see what the future holds.

Thursday, June 8, 2017

Another update to let everyone know I'm still alive.

Took 4th in the world in the CrossFit 2015 1st annual LiftOff and won a nice bearing Rogue bar.  The great Josh Everett finished 5th so that alone was worth the experience.

In 2016 I ended up taking 5th place in the 2nd Annual CrossFit Liftoff and won another liftoff bearing bar.  5th place was the cutoff for prizes but was able to pull it off so that I can give them to my kids once they grow up and have a house of their own.  In the meantime, workouts with friends/family are a little easier the more bars you have around the house.

I ended up making it back to the CrossFit Games in the 45-49 year old division and ended up taking 2nd place with the silver medal on their 10 year anniversary and last time in LA.  The final workout was in the tennis stadium so it doesn't get much better than that.

As of 2017, I have qualified again to go back for my 4th CrossFit games appearance now in Madison, Wisconsin.  We're exactly 2 months out from the games and training is going well.  Trying to stay healthy and injury free as we ramp up volume and weights!

Family is healthy and doing well.  Onward!


Sunday, April 19, 2015

I haven't posted in a while so figured I would at least leave a brief summary with how things are going.  Numbers have gone up over the past year, I'm around 250 snatch, 335 Clean, 415 BS, 515 Deadlift.

In 2013, I qualified for the Crossfit Games in 17th place of the top 20 invited world wide.  I ended up taking 3rd place and bringing home a medal.

In 2014, I qualified again and went to the Crossfit Games in 5th place of the top 20 worldwide.  There were about 12,500 athletes that year that competed in the open.  That year I ended up taking 7th place.  The workouts didn't work to my advantage that year but it was an exciting year.

Both in 2013 and 2014, I ended up taking 1st place in the final workouts.  I have a history of gaining momentum as the competition goes on and end up finishing strong.

At the time of this post, I'm currently sitting in 33rd out of 18,000 in the Crossfit Games 2015 Open.  The semi-qualifiers to determine the top 20 out of the top 200 in the world is only one week out.  Make it or not, I'll give it my all.

Job is good and the family is healthy.  Everything else is second to that.  Onward!

Monday, October 21, 2013

Severly pulled tendon/muscle in my best shoulder while trying to rehab the other 13 days ago.  I believe it was where the long head of the bicept ties into the shoulder.  Couldn't move my arm for 3 days and pushup was out of the question 7 days post injury.  Attempted a pushup with sharp pain still present 10 days post injury.  Took 10 days off from doing anything other than a little running.   13 days after the injury I'm just starting to work back into it slowly.

No idea what the future holds as I typically take it day by day.  This may have been a sign from the good lord to take some time to rest my shoulders.  6 years of Crossfit and never had a shoulder issue.  I don't think this is related to age although I think my body went through some changes at 42.  I'm seeing a lot of shoulder injuries from a lot of young athletes today and never remember seeing of this the first 6 years.  Why?  I think we're all pushing weights and reps at a very intense level relative to what we are capable of because of size, flexibility, etc.  I think we've finally crossed that line where it must be addressed

I'm addressing it and on a mission.  If I find a cure, I will be sharing it.


Tuesday, October 1, 2013

AM: IronScap


PM @ 10pm after girls vball game
CS Warmup: Done
Hold L Seat for 2 minutes
RPushUps: 7 OTM for 10m
Hold Superman for 2 minutes
Hold L Hang for 2 minutes
100 Superman Rocks
CS Gymnastics warm down


Monday, September 30, 2013

Six sets of:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch
Rest 2-3 minutes

135, 155, 165, 175, 185, 195#

Four sets of:
Snatch Balance x 1 rep
Rest 2 minutes
Terminology: Different coaches have different terminology, when I refer to “Snatch Balance” I expect a dip, drive and foot movement into your receiving position at the bottom of your snatch. If I want only a drive under the barbell – no dip and drive – I will refer to the movement as a “Snatch Drop.”

135, 165, 185, 205#

Back Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-80%
Rest 2 minutes between sets.

325x5, 365x3, 385x1, 325x8, 325x8, 325x8
The 385 single was easy. The 3 sets of 8 were difficult although the last set was my strongest and most focused mentally and w/breathing.

For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up

Time: 3:22 - got mentally weak on the set of 3 & 2 MU's.

OPTIONAL A.M./Additional Session:
Easy 1-Mile Warm-Up Run
Six sets of:
100 Yard Accelerations
(Perform these barefoot on grass if possible – starting at roughly 60%, build every 10-15 yards until you reach 90%, and then slowly begin to taper back down in the last 30-40 yards)
Rest 90 seconds
Run 400 Meters @ 80%
Rest 60 seconds
Run 400 Meters @ 75%
Rest 60 seconds
Run 400 Meters @ 70%
*NOTE #1 – This is the exact program from last week. The reason is simple…most of you are new to track efforts and only last week might have started to establish pacing and mechanics. I am going to keep the progression simple and maybe even repetitive until it looks like folks are ready to move forward.

Friday, September 27, 2013

On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.

135# -> 185#

Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds

BP: 185-215# sets of 6
T2B: Done & fast

Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top – if you don’t have a stationary dip station, do strict ring dips at tempo)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds

Dips on rings x10 reps
GHD x20's, fast

Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds

59, 34, 30 cals