Archive | August 2013

310813 – Work weekend


Passed my test. I’m running on 8 hours of sleep over the last 48 hours so I’m not expecting too much out of my weights. But, no reason not to go hard!

Outlaw Testing:

1) 15 minutes to establish a 1RM Snatch

2) 15 minutes to establish a 1RM Clean & Jerk


15 minutes to establish a 3RM Front Squat


3 rounds for time of:

10 Deadlifts 275/185#
50 Double-Unders


7 rounds
7 clean and jerks 135#
7 burpee box jumps 24”
12:29 – Pat Sherwood
10:05 – Brandon Bennett
As I suspected, today was a very unproductive day. All my lifts felt like garbage. But, I knew that was coming. Hopefully my Flt/CC will let us out to do PT so we won’t be on the flight line the whole time. But, no guarantees since I have my first real flight and a few tests coming up this week…
Snatch – 225 (-20)
Clean and Jerk – 275 (-30)
Fr. Squat – 315 (-5)
Conditioning – 3:55

300813 – do or die

Watch this video. It is unimaginably inspirational. If this kat can do all he does, we have no excuse for anything.

On a more somber note, I didn’t pass my Basic Nav class so I have a remake in the morning. I felt comfortable with the material, I just didn’t have enough time to finish it. So, as I write this up on Thursday night, I’m studying my ass off trying to make sure I leave no question on this one. Otherwise, welcome to a new class. Positive energy though!


Snatch from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.


Clean & Jerk from Blocks @ Bottom of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Mammal Training:

6,5,4,3 Front Squat – moderately heavy

3×8 Weighted Pull-ups

3×10 Barbell Rollouts


500m row buy in
5 rounds
10 wall ball
10 snatch 95#
500m row buy out
Brandon Bennett – 7:31, Total Time – 10:58
Snatch – 205, 195 for 3×1
Clean and Jerk – 255, 225 for 3×1
Fr. Squat – only got to work up to 275 because got kicked out of gym
Conditioning – 7:20, Total time 11:19

280813 – playin’ games


I’m pretty pissed about how this week is being scheduled. I don’t have hardly any time to get my workouts in. On top of that, that CrossFit competition I was going to do is trying to rip people off by how they’re setting things up. I want to compete so I have to play the game. I have a feeling I’m going to be paying 100 bones just to get in this thing. Needless to say, I’m not happy. But, it’s the only competition even close to around here.


1) 12 minutes to establish a 3RM Hang (top of knee) Power Snatch.

2) 12 minutes to establish a 3RM Hang (top of knee) Power Clean.

3) 12 minutes to work to a near maximal complex of: Push Press + Push Jerk + Split Jerk Work (from blocks or rack).

Mammal Training

3×5 Pressing Snatch Balance

3×15 L-Pull-Ups


5 rounds for total working time of:

3 Muscle-Ups
Row 300m (all out – no gaming for MU)
3 Muscle-Ups

Rest 1:00 after each round.


Snatch – 195

Clean – 275, f on 3rd rep at 295

Push complex: 235

Conditioning – 9:45

270813 – speak of the devil and he shall appear

I could watch this video about 13x times. Bane is such a badass.

Compare to 300713

Mammal Strength:

6,5,4,3 Bench – moderately heavy


1) 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk.

2) 3X1 @ 90% of max from above – rest 60 sec.

Note: Emphasize control when you return to the floor for each rep. You should feel the weight change in the foot as you move from the hang to the start position and back up.

Mammal Training:

3×4 Strict Press

3×10 alternating Pistols (6 weighted, 4 bodyweight)

3×15 L-Pull-ups


3 rounds for time of:

15 Deficit HSPU 6/4″
25 Pullups
75 Double-Unders


C&J – 285 (+10), 255 for 3×1

Conditioning – 15:58

Ran out of time for Mammal Training. I hate morning workouts.

260813 – weather


Sorry for the late post guys. Been a hell of a weekend. Good news is I passed the weather test. Bad news is our class had 2 fails. Hopefully they pass tomorrow.

Compare to 130729.

1) 15 minutes to establish a 1RM 2 Position Hang Snatch (low hang-2″ from floor- to the hang at the top of the knees).

2) 3X1 2 Position Hang Snatch @ 90% of 1RM from #1 – rest 90 sec.

Mammal Training
6,5,4,3 Squat – fairly light
3×20 Pull-ups
3×20 GHD Sit-ups

Your choice

My Choice:

4 Rounds for time:

400M Row

10 Burpees

5 Hang Cleans 225 or 185



Overall I’ve been feeling pretty damn good for some reason. My lifts are all going up steadily. My body still hurts but I think I’m getting the form to start to click which is why I’m getting an increase. At least thats what I think.

2 Position Snatch – 215 (+20) – 195×3 (f on 2nd rep of last set)

Squat – 225, 315, 365, 385

My Conditioning – forgot to start the clock but finished in less than 10 and likely faster than 8.

250813 – change in plans




So when we went to Mako CrossFit gym today, turns out all the Rx team slots are filled. So there’s that. I’m not sure how it’s going to work now. They said there may be some slots opening up towards the middle of this upcoming week. If there isn’t, I’m going to see if they have any individual spots left. I kind of want to try out the Road to the Games division but apparently they’re having some legit dudes come through just for this. But, all the more reason to try it, just to see where I’m at. Only bad part about that is, it’s $85 and I know I won’t be winning any money in that division. But if there are some Rx spots left, might have to snag one of those up.

Also, still pretty psyched I snatched 245. I tried to get a video of 255 but, alas, I failed. When I saw the video, it was sickening. Just couldn’t make it stick under. Took this week kind of off for Clean and Jerk and I could tell. Need to make sure I hit more jerks with good form. Cleaned up 315 and just missed the jerk forward but it was right there.


Rest day.

240813 – study filled weekend


I might be heading out to a CrossFit box around the way who will be hosting that competition coming up at the end of September. So, hopefully I get to hit some of these maxes.


1) 20 minutes to establish a 1RM Snatch

2) 20 minutes to establish a 1RM Clean & Jerk


15 minutes to establish a 3RM Front Squat


“(Plus Sized) Helen”

3 rounds for time of:

400m Run
21 KBS 32/24kg
12 C2B Pull-ups

Hit up Mako CrossFit. It’s a pretty sweet gym actually. I wasn’t a big fan of how they were coaching the olympic lifts as far as catch and foot position, but, that’s how I think base CrossFit is taught. However, I think what they do teach is great body mechanics, which is awesome. Anyways, went off on a tangent. Because I did their workout I was a little bit tired. But did get to head back to Portside to get my maxes in.


Snatch – 245 (+10, felt like fuckin’ butter. 255, not so much, but was under it and just kept losing it forward)

Clean and Jerk – 295 (-10, cleaned 315 which is a 10# PR but failed on the jerk)

Didn’t finish out the rest. Save it for next week.

230813 – in need of brain dump


Just had 4 days worth of weather training shoved into my head in an hour. To make it worse, immediately after had Basic Nav shoved down my throat. I seriously have no clue how in the hell to do it. But the good news is I only have a Sim ride tomorrow so I can get up early and get my workout in then study for that ride the rest of the day. Also, this is the last day La Hacienda will be open unfortunately. The Pensacola crew will have to find a new Friday night special.


Snatch from Blocks @ Top of knee: Take 10 minutes to work up to a heavy triple (no misses), then repeat for three sets – rest as needed.


Clean & Jerk from Blocks @ Top of knee: Take 10 minutes to work up to a heavy double (no misses), then repeat for three sets – rest as needed.

Mammal Training

4×3 Front Squat

3×20 Hollow Rocks

3XME Strict Tempo Suppinated Pullups (3 count pause with chin over bar) – rest 60 sec.


For Time:

2 Rounds

60 Double Unders

300M Row


Snatch – 205 (+10)

Clean – 245 (same)

Skipped Fr. Squat

Pull-ups – 15, 13, 10

Conditioning – 4:00

Just was not feelin’ it today. I hate lifting in the morning and it showed. No motivation whatsoever.

220813 – What is your profession?

Gon’ ‘head and skip to 1:27

Rest day.

210813 – Popped a Molly I’m sweatin’


By the time I’m done with Tuesday’s workouts my knees are always killing me. And this Florida weather has me sweating just driving to work. Just one more day then it’s time to take a day off!


1) 12 minutes to establish a 3rm Hang Power Snatch (from hips).
2) 12 minutes to establish a 3rm Hang Power Clean (from hips).

Mammal Training:

4×3 Heavy Jerk

4×2 Snatch Balance

3×17 T2B



For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats


Team Workout:
15min AMRAP

10 Reps of

Clean, Burpees, T2B



Ended up getting cut short on my workout because a) I did a WOD with one of my teammates for this upcoming competition. b) because for some reason they keep on kicking us out of the gym early. I’m not sure why but it seems like Sheila is getting her hands forced by her management or something. Sucks for sure though.

Snatch – 195

Clean – 275

Snatch Balance

Jerk – only got to do like 2 sets – 225

Team conditioning – 5 rounds + 8