Workout Journal

Finally a normal day in the gym. No cancelled PRT or actual PRT. Just me, my routine, and 300 A-school students. Luckily they weren’t in the way and the instructors had them busy.

Today was a rest day for  Since the PRT yesterday kept me from Tuesday’s WOD, I did it this morning. I followed that up with a chest workout Since I missed that on Monday (Presidents Day). Here is the routine:

10 minutes of warm-up on the elliptical
AMRAP in 7 minutes- 5 bench jumps, 3 135# Cleans
Dumbbell Press 6×8-12
Incline Barbell Pres 5×8-12
Decline Dumbbell Flye 4×8-12

Tomorrow is a WOD, and depending on how long it takes, I few leg exercises and abs. I will let you know what happens.



Workout Journal

I have a post in mind for today and since it has nothing to do with exercise and I figured I would update you on my workout.

The WOD was a CrossFit total- set a row machine to 3 2 minute rounds of rowing with 3 2 minute breaks in between. During the first break perform 95lb thrusters, during the second break do 95lb snatches, and during the third break do 95lb cleans. Add total calories burned on the rower and total reps performed.

The two minutes of rowing and the explosive motion of the three lifts killed me. Here is my break down and total:

29 cals, 14 thrusters, 31 cals, 9 snatches, 25 cals, 15 cleans. Total- 123

After the WOD I completed a few sets of shoulder press, side raises, calf raises and weighted ab crunch. It was a good day and I felt beat!

Trying something(s) new

So I have obviously struggled to stay on top of the blog and keep the post coming. So I am trying something new. Well I am actually trying a lot of new things. I have decided to use the blog as an online workout journal. As I workout and move forward in my fitness journey I am going to use the blog to talk about everything and let you all follow along with me. This isn’t a big difference to the blog, but I want to avoid feeling like I need to blog and like I have to find something to write about. Whatever pops into my head and whatever I do that day I will write about. Basically making a private journal public on the web.

One of the other things I have started doing is using cross-fit WOD’s as a component to my workout program. I am still following Big Man on Campus, but I have added the WOD as the beginning to my workouts. BMOC has about 10 exercises in a day or about an hour of work. So I will complete the WOD and then modify BMOC to reach 10 exercises for the day or an hour of work. Here is a weekly schedule:


No matter what the WOD is for Sunday I take Sunday off. On Saturday if the WOD is all body weight and a workout I can do at home I do the WOD. Anything requiring I go to the gym means and extra rest day.

Today’s routine was 2 min of rowing, 2 min of pullups, 2 min rowing, 2 min of burpees, 2 min rowing and 2 min of situps. To score the workout you add your calories from rowing to your number of exercise reps. My total was 176.

I have also started oil pulling. My wife says it gets the toxins out of your body and has led to reduced migraines, inflammation, better mouth health, less bloating, clearer skin, better sleep and higher energy. How do you get these results? Swish a tablespoon of coconut oil in your mouth for 20 minutes and then spit it out. That’s it! So far I can say I have been less bloated feeling and have more energy. However I have started working out everyday again, and am eating a very clean diet. So  I don’t know if that is the real reason. But I can say that by doing all three things I am very satisfied. Maybe I will start to notice some more benefits and be able to let you know more later.

Well those are the thing on my mind today. Hope you learned a little something from it. Oh yeah- I finished API and check into my first training squadron tomorrow! So that’s cool.


Working at Meyer Fitness, Norfolk Fitness Center

Sorry all! This has been a busy week, and I haven’t posted daily like I wanted. So lets catch up.

The reason I have struggled with getting everything done this week, despite being on spring break, is because I have begun to get hours at Meyer Fitness in Norfolk, VA. This summer I will be completing a 400 hour internship, and to make things easier, I am grabbing some hours now and getting ahead. I was able to 12 hours this week. So I am now 3% down with my internship! LOL. I love Meyer Fitness and truly believe I picked the right place to work this summer. If you are in the Norfolk, VA area, stop by!

I started the muscle and strength routine on Monday, I did get to post that! On Tuesday I dd a supplemental routine to help me hit the muscle groups not worked during the Soviet Strength routine. That workout looked like this:

3 sets of 5 Snatches, 135lb

3 sets of 8 face pulls

3 sets of 8 reverse pec deck machine

4 sets of 4 Heavy shoulder press

3 sets of 8 seated leg curl

4 sets of 4 heavy one arm row

2 sets of 10 standing calves

2 sets of 10 seated calves

This was followed by 25 per side of 35# turkish get ups, 100 pushups, and 100 situps.

My Turkish Get Up goal

My Turkish Get Up goal

On Wednesday I did 6 sets of 3 for my soviet routine. The takeaway from Wednesday was: Bench is going to be hard when doing sets of 5 and 6, Squats feel really good, but we will see what 6×6 is like, and chin-ups are the exercise that gets you. The only way to finish my 3 reps, was to drop the weight a little after 3 sets. If you are following along, whenever you cannot reach your rep count, drop some weight. Do not simply to lower reps for more sets. Keep the rep scheme the same and go lighter.

Thursday was another day to focus on other movements. I chose to follow Crossfit Challenge’s 13.2:

5 shoulder to overhead press with 115

10 deadlifts with 115

15 , 25″ box jumps

repeat as many times as possible for 10 minutes. I completed 6 rounds for a score of 182, I got the two from 2 presses in unfinished round 7.

And back to today- Soviet routine, 6 sets of 3. I followed the same routine as on wednesday and felt much better about my performance.

Ok, so I am all caught up! Don’t forget- Do Not Waste a Workout, Finish with proper nutrition!


1 Rep Max Test

Alright, so today was my 1RM test day. In order to follow the soviet routine I have been talking about I need to know my 1RM. Throughout the routine you are required to perform the exercises at percentages of your 1RM.

I was actually really excited about this. I have never tried to  see how much weight I pull doing a chin-up, I have never tried to max out my squats, and only recently did I attempt a max at bench press. So today was going to be a first for me, and I was excited to see what I could do.

I began by performing the bench press. Two weeks ago I tested and lifted 215 pounds. Today I started by performing a set of 6 reps at 180 pounds. I just wanted to warm up a bit and let the blood flow. I then put completed 1 rep at 210. I added 5 pounds and completed a rep at 215. Next up was 220. Since this was a new weight for me, I found a spotter and let him know I was shooting for a new max and I may not get this weight. I lifted the bar off the rack, lowered the bar and pushed, pushed, pushed- for about 5 good seconds I pushed and breathed and slowly completed the rep without help! I did not try for 225 and happy accepted 220 as my 1RM.

Just as I will be completing my workout, I moved to the squat. I wanted to ensure I tested in the same order of my workout. This way if I am tired and  the max is lower and so the percentage will fit in the program and I want try to push a weight that is higher than my muscle strength. I again completed a lower weight warm up, and moved into single squats. Starting at 280 I worked my way up and finally maxed out at 310.

For the chin ups, I bet you can’t guess what I did? LOL I warmed up and then completed single reps with different weights hanging off my belt. I started at 65 pounds and maxed out at 80!

So now my started benchmark is- Bench press 220, Squat 310, Chin-ups 80.

After completed the workout I did a Crossfit routine from earlier in the week. The routine specifically focused on the movements in the 13.1 from the Reebok Challenge. So for me the WOD was:

12-9-6-3 reps of

95# Snatch



I completed the WOD in 7:10

Unfortunately this was still pretty tough for me, and while I wanted to use tomorrow as a retry of 13.1, I will be using it as rest day and prepare myself to start the soviet routine on Monday.

Now for a good solid dinner

Fast Friday

Hey Everyone,

Since today was my active recovery day, that meant some form of cardio. It was 45 degrees outside, not too bad, but with the wind here at the beach- no go!

I chose to do a HIIT routine I found online. I have done this one before, so I modified it a little for some extra ummph. Here is the base routine:

Photo Mar 08, 1 02 15 PM


The modification was really simple- started at the first 9.0 mph interval I added 0.5 mph to each round and worked up to 10.5 mph and then dropped back down. So the final sprint section went like this- 9.0, 9.5, 10.0, 10.5, 10.0, 9.5, 9.0 and then 5.5 mph for the cool down.

Tomorrow is my 1RM day, so I will be posted those. I will also post my workout for that day. I am going to do a little workout to gain some confidence and experience with snatches and on Wednesday I am going to try to do Thursday’s WOD- 13.1. This time I want to do the men’s weights.


What is a rest day?

Whatever a rest day is, today was not that day!

It was supposed to be. Maybe just a short run, do a little work and get the blood flowing. However, Wednesday the Reebok Crossfit games began. I watched a few videos, so a few contests, and then after looking at the WOD, I decided to join in. the workout for the day- 13.1!

A little heads up- the number 4 ranked guy in the world completed only 5 snatches at the final weight, and his competitor (another highly ranked man) didn’t even snatch at the final weight.

So here is what 13.1 looked like for them:

Complete AMRAP  in 17 minutes

40 Burpees, 30- 95#Snatch

30 Burpees, 30- 135# Snatch

20 Burpees, 30- 165# Snatch

10 Burpees, AMAP 210# Snatch


So again, despite being an active recovery day, I jumped in. Only I knew I couldn’t do those weights yet so I competed in the female competition, lol!

Here is what I did-

40 Burpees, 30- 45#Snatch

30 Burpees, 30- 75# Snatch

20 Burpees, 30- 100# Snatch

10 Burpees, AMAP 120# Snatch

And so how did I do? I finished the first 3 rounds completely and then did 5 of the burpees in the final round. Once that 17 minute timer went off, I was done, and no matter what I wasn’t going to try and finish. The burpees were tough, but holy cow, even a 45# snatch 30 times is ridiculous.

Oh, and by the way, off to class afterwards. In class I walked a mile and then completed a submax VO2 test on the Monark ErgoCycler. Awesome- not! I don’t like to bike and so 13 miles on top of the WOD, SPENT!

Needless to say I am taking tomorrow off. Well a true active recovery day. If it is nice outside I will run a 5 k, however if it is colder than I would like, HIIT here I come.


Give 13.1 a try- I would love to know your thoughts!?!