ACO Training

WOD 1

Row 20 cal

20 2 KB Push Press 53#

50 Double Unders

20 Box Jumps 30"

20 Wall ball 14# 12 ft target

20 Bench Press 135#

3 Rope Climbs

4 man team finished in 14:01

WOD 2

3 Rounds

10 Power Cleans 205#

10 Ring Dips

ACO Training

Pic: 818 Challenge at my box last weekend!

Strength

Split Jerk

1-1-1-1-1

185,205,225,245,250

WOD 1

2 Rounds

Half Flight Simulator

Unbroken Double Unders

5,10,15,20,25,20,15,10,5

WOD 2

2 min time limit

10 BWT OHS unbroken

20 Chest 2 Bar pull ups

30 GHD sit ups

ACO Training

Pic: The group that took on FGB 5 from my box!

Strength

Snatch Pulls

3-3-3-3-3

185,205,225,245,265

WOD:

A1 30 unbroken wall balls x 3 20# 10ft target

A2 KBS 70# - 30 sec unbroken x 3

B1 row 45 sec @ 95% x 4

B2 12 unbroken T2B x 4

ACO Training

WOD # 1

AMRAP in 3 mins

185lb Squat Clean and Jerk

I got 11 reps on WOD # 1

WOD # 2

4 man team

For Time :

75 Muscle Ups

100 Handstand Push Ups

150 GHD Sit ups

As a team we finished at 29:56

ACO Training

Strength

Double KB Floor Press

5-5-3-3-1-1

Two 70# KB's

WOD #1

Complete 10 Squat snatch @ 115# on last 10 rep hold for 30 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 105# on last rep hold for 45 secs at bottom position

rest 2 mins

Complete 10 Squat snatch @ 95# on last rep hold for 60 secs at bottom position

WOD #2

AMRAP in 12 mins

8 Chest 2 bar Pull ups

8 Pistols (4 each leg)

8 Box jumps 30"

I completed 5 Full Rounds

ACO Training

Pic: Calli and I at our Kettlebell Cert this past weekend!

Skill:

10x through complex with 95 lbs (no time limit, work on crisp and strong movements)

Snatch grip Deadlift

Power Snatch

Overhead Squat

Snatch Balance

Full Snatch

Metcon:

Mid Atlantic 09

3 Rounds

10 Deadlifts 275#

50 Double Unders

GHD Situps

3 x 20 reps

ACO Training

5 Rounds

2 Power Cleans - 85% 1 RM

245,255,275,285,285

Sprint 50m @ 95%

rest 3 mins

3 Rounds

3 Muscle Ups

10 Pistols (5 each leg)

15 Double Unders Unbroken

rest 5 mins

3 Rounds

4 HSPU

8 KB Swings 70#

12 Box Jumps 20"

Training

Pic: Me on Push Press during FGB5 @ Bayou City CrossFit!

OHS

6 sets of 5 reps

95, 135, 185, 205, 225, 225

Hang to Overhead

with a strongman bar!

3 sets of 5 reps

135,155.155

Rower

6 sets 20 sec on 100% effort

20 sec rest btwn

Cont. Education

Last weekend I got CrossFit Gymnastic Certified @ CrossFit Central in Austin

Bench

2-2-2-2-2

225,255,265,275,275 New 2RM PR!

Metcon:

AMRAP in 12 mins

5 Ground to OH 185#

7 Ball Slams 25#

9 Push Ups (New Standard)

I completed 5 Full rounds!

Training

OHS

2-2-2-2-2

165,195,225,245 x 1,255 x 1 New PR!!!

AMRAP in 15 mins

5 Deadlift 275#

15 KB Swings 70#

200 M Sprint

RXD I got 5 completed rounds!

Training

Snatch

2-2-2-2-2

135,155,165,175,185 New Pr 200# Hell Yeah!!!!

Muscle Snatch

3-3-3

75,85,95

Snatch Push Press

2-2-2-2-2

165,195,225,245 x 1,255 x 1 New PR!!!

3 Rounds

1 min stations

Rope Climbs

Tire Flips

Sled Pulls 225#

Sledge Hammer on Tire 16# Sledge

Farmer's Carry 55#

Training

Power Clean

3-3-3-3-3

205,225,245,255,265 New PR 3RM!

5 Rounds

5 Front Squat 135#

15 Ball Slams 25#

100m Sandbag Sprint 35#

RXD My time 8:29

Training

Pic: Me setting a New Pr 310# on Front Squat! HEAVY!

Strength

Front Squat

2-2-2-2-2

185,205,225,275,305,310 New Pr!

Press

3-3-3

135,155,165

Metcon:

Amrap in 12 mins

7 KB Swings 70#

7 SDLHP 115#

10 Push Ups (New Standard)

7 Full Rounds and 7 KB Swings

Training

The group that took on the 300 spartan challenge this weekend at my box!

Strength

Deadlift

1-1-1-1-1

275,365,455,455,455

Strict Pull Ups

3 x Max Reps

Metcon:

5 Rounds

5 Power Cleans

20 Double Unders

My time 5:25 I used 185#

Training

Opera

Strength

DeadLift 15 x 1 65% of 1 RM (30 sec rest )

Hand Stand Holds 3 x Max time ( 2 min rest )

6 Rounds

3 HSPU

5 OHS

( Go as HEAVY as you can )

7 Strict Pull ups

9 GHD Situps

After the 3rd round, take a 2 min break then do rounds 4-6

I used 135# for OHS everything was unbroken!!

Training

Pic: Calli and I with our Coaches at the CrossFit Football Cert!

Strength

Squat 5 RM

My 5RM 315#

Bench 5 RM

My 5RM 235#

5 Rounds

Hang Power Snatch @ 95#

10 Ring Dips

10 Abmat situps

250M Row

My time 13:06 RXD everything Unbroken!!!!

Training

Opera

9 Rack Jerks

10 GHD situps

6 Rack Jerks

10 GHD situps

3 Rack Jerks

(on the last jerk, rack and go into...9 Back Squat same weight)

3 Min Rest

3 Rack Jerks

10 GHD situps

6 Rack Jerks

10 GHD situps

9 Rack Jerks

(on the last jerk, rack and go into...9 Back Squat with the same weight)

Go as HEAVY as you can

I used 185# tore my shoulders up!

Training

Calli and I @ CrossFit Central in Austin for the CrossFit Football Cert!

9 Rounds

3- Body weight Bench Press

5- DeadLift 315#

7- Ghd Sit ups

200m Sprint

Rest 90 sec after the 3rd round and 90 sec after 6th round

Running Clock

My Time 32:59 Rxd Bench 215#

Training

"Adam Brown"

2 Rounds For Time!

Deadlift 295lbs x 24

Box Jumps x 24 (24")

Wall Balls x 24 (20) 10ft target

Bench 195lbs x 24

Box Jumps x 24 (24")

Wall Balls x 24 (20) 10ft target

Power Clean 145lbs x 24

Team Work

Calli and I at CrossFit Central for the first ever Affiliate gathering.

Calli and I at the SicFit Gym Grand Opening in Austin Tx.

"Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results."

Training:

12, 9, 6

Squat/Cleans @ 155lbs

Muscle Ups

Did not time this, did this for completion. It was great practice on muscle ups for me, the squat/cleans were light!

Training

Press

2-2-2-2-2

135,155,155,165,165

Overhead Squat

2-2-2-2-2

135,185,205,225,235 x 1 New PR!

3 Rounds

3x Ground To Overhead @ 155# I used 185lbs

10x KB Swings @ 2 Pood

15x Ball Slams @20# I used 25lbs

20x Push Ups (New Standard)

400M Run

Time: 20:11 Over RXD!

DEDICATION!

" In order to excel, you must be completely dedicated to your chosen sport. You must also be prepared to work hard and be willing to accept destructive criticism. Without 100% dedication, you won't be able to do this. " Wilson Mizner

Squat Clean

2-2-2-2-2

135,155,185,225,245

1-1-1-1-1

275,285,285,280 New PR!

25lbs increase from last PR attempt!

(Find New 1RM)

10 minutes of work on Pull Ups (Be Creative)

3 mile Run

Training

Snatch

2-2-2-2-2

135,155,165,175,185

1-1-1-1-1

190,195 PR!, 200,200,200 Next Week!

(Find a new 1PR)

5 mins of Ring Push Ups

50 Ring Push Ups

5 mins of Push Ups (New Standard)

65 Push Ups

Run 3 Miles

Training

"Build your weaknesses until they become your strengths." Knute Rockne

Training:

Muscle Snatch: 3 x 3

Power Snatch: 3 x 3

Snatch: 5 x 1

Results:

Muscle: 75, 85, 95

Power: 155, 175, 185 PR!

Snatch: 135, 155, 175, 185, 190 PR Son! New PR every week, I love it!

Training

4 Phase Workout

Phase 1: Clean and Jerk 135#, then rack it on the back. Walk 50ft and then do 15 squats. On the 15 rep jerk it to the front rack position. Walk 50ft then do 15 front squats... Do this 2x

Phase 2: Immediately after Phase 1, do 30 Clean and Jerks @ 135#. Everytime you release the bar it is a 5 Burpee penalty at the end of your 30 reps.

Phase 3: Immediately after Phase 2 is complete, do 30 reps 2pood swings. Everytime you release the bell it is a 5 Burpee penalty at the end of teh 30 reps.

Phase 4: Immediately after Phase 3 is complete take off for 1 - 400m sprint

The Clock is Running Continuously through all 4 Phases!

My Time 16:53!

Vision

"All men dream: but not equally. Those who dream by night in the duaty recesses of the their minds wake in the day to find that it was vanity: but dreamers of the day are dangerous men, for they may act their dream with open eyes to make it possible." T. E. Lawrence

Training:

OHS 5 x 2

Front Squat 5 x 2

New PR's all around the board today.

OHS 135, 155, 185, 205, 225 x 1 PR baby!

Front Squat 225, 245, 275, 295 x 1, 305 x 1 PR yes sir!

Training From Yesterday:

Snatch x 15 (135)

HSPU x 15 hands on 45lbs plates

L Pull ups x 15

Snatch x 15 (135)

HSPU x 15 hands on 45lbs plates

Did not time this WOD just went for completion! Great skill day!

Consistency

"In essence, if we want to direct our lives, we must take control of our consistent actions, It's not what we do once in a while that shapes our lives, but what we do consistently." Tony Robbins

Training:

Snatch Pulls 3 x 3 165, 195, 255

Hang Muscle Snatch 3 x3 75lbs

DB Bicep curls 3 x 10 50lbs DB

Santch Press behind the neck 3 x 10 used 75lbs

3 Rounds

Dual KB Cleans x 5 used 70lbs KB

100m Dual sandbag run 75lbs total weight of sandbags

Training

Training:

3 Rounds

Split Clean x 5 205lbs

Box Jumps x 10 30"

Skill Work:

25 reps of every movement usuing 95lbs

Back Squat

Front Squat

Overhead Squat

Press

Push Press

Push Jerk

Deadlift

Power Clean

Power Snatch

Buy Out:

50 Double Unders!

NEW BEGINNINGS

Opening a second location for the gym! August 1st 2010 in Huntsville, Tx. I graduated from Sam Houston State in May '05 and I am super stoked about starting a 2nd location around my alma mater. Big things happening everyday, can't wait to start. 1000 s/f, 2 miles form town off of HWY 75. Come Check out our new location. For details check out the site. www.crossfitpointbreak.com

" There are times to cultivate and create, when you nurture your world and give birth to new ideas and ventures. There are times of flourishing and abundance, when life feels in full bloom, energized and expanding. And ther are times of fruition, when things come to an end. They have reached their climax and must be harvested before they begin to fade. And finally of course, there are times that are cold, and cutting and empty, times when the spring of NEW BEGINNINGS seems like a distant dream. Those rhythms in life are natural events. They weave into one another as day follows night, bringing, not messages of hope and fear, but messages of how things are." Chogyam Trungpa

Commitment

" Always dream and shoot higher than you know how to. Don't bother just to be better than your contemporaries or predecessors. Try to be better than yourself." William Faulkner

Training:

Hang Power Snatch 3 x 3

Power Snatch 3 x 3

OHS 3 x 3

Results:

Hang: 135, 155, 165

Power: 155, 165, 175

OHS 155, 185, New PR today Hell Yeah! 215lbs

Goals

" Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." Stephen A. Brennan

Training:

2011 Prep!

A1. Hang Power Clean/ Hang Squat Clean/ Squat Clean - 1.1.1 x 5

A2. Weighted Ring Dips @ 2 sec down 5 x 5

B1 Push Press 3 x 5

B2. Skill Work 3 x 10 Butterfly kipping Chest 2 Bar

A1. 155,155,185,205,205

A2. 40lbs weighted vest

B1. Dual KB Clean and Push Press 2 pood

PRESS ON!

" Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan "press on" has solved and always will solve the probelems of the human race." Calvin Coolidge


Training:

5 x 3 Dual KB Clean/ Press

Used 1.5 pood

5 x 1 Snatch Grip Deadlift

New PR! 225,315,385,405,425 failed! PR 405

5 x 1 Snatch Push Press

185,205,215,225 PR on this as well. My Shoulder feels great I love that it is getting stronger by the day!

Training

OPERA

Power Snatch

5 x 3

135,135,135,155,155

3Rounds

8 - Strict Pulls Ups

8 - Ring Dips

12 - GHD Situps

8 - Deadlifts 255lbs

12 - Push Ups

100ft Walking Lunges

8 - DB Clean/ Press Used 55lbs DB

2 Min Rest & Repeat the Circuit 2 more times!

5 Min Rest

500m Row Burnout

Yesterday's WOD

OPERA

Bench 5 x 5

135,185,225,225,225

3 sec count down/ press up

15 Mins

At the top of every min.

1 Power Clean

1 Hang Clean

1 Hang Clean and Press

Pick a weight that pushes you, but allows you to hold on to the bar for all 3 Rep

I used 145lbs wish my shoulder would have let me do more, but it is getting stronger by the weeks.

5 Min Rest

Row 2000m