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Friday, April 30, 2010

Globo gym for life!

Caribou Lou tonight?

I trained out of a globo gym today in Vegas. I only did it because I needed to take a shower. I've been fighting that for some time now. Anyway, besides getting crazy looks for all the stupid stuff I usually do I did notice something that bugged me a little bit.

All the guys there were completely jacked and lifting weights that a house cat could lift. It's ridiculous. Besides the rampant steroid use no one there even seemed to be working hard at all. I'm not sure how the muscle gets there...

The place was gigantic and I counted 5 smith machines and only one real rack in the back room of the gym surely placed there for the misfits.

I saw trainers plopping their clients from machine to machine, no surprise there. I even saw this from one super jacked trainer, I wonder if he trains the same way?

Anyway, this is what I did today.

45 min. eliptical
10 sets on the crunch machine
4 sets butt blaster

Huge protein shake


Long foam roll and stretch (who would have thought a 14,000ft mountain, 20 miles of riding up mountains, and running the grand canyon would make you sore?)

High pull from a hang
135 x 5
155 x 3
175 x 3
195 x 1 - all easy and fast

Thruster BB
95 x 5
135 x 5
155 x 3
175 x 1
195 x 1
215 x 1
225 x 2 - missed the third - actually pretty impressed with this considering how shot I felt from the previous four days of hell.

Ring pullups -dead hang chin over hands
BW + 45 x 3
90 x 3
115 x 1
125 x 1 - PR on the rings

Weighted dips - full range, no baby movements
Bw + 45 x 5
90 x 5
115 x 3
135 x 2 - new best for the depth

Overhead Squat - started the weight on the pins - way past parallel, rock bottom
95 x 5
135 x 3
155 x 1
175 x 1
195 x 1
215 x miss, miss, miss - not strong enough - pretty beat too

Whole bunch of rings stuff
Pushups/rows/1h pushup variations/ab stuff/lever stuff

I usually split this all into two workouts but don't have the time or resources!

I think I might take it easy this weekend.. Or I may run a mountain, Vegas tonight, sequoia park tomorrow with an old buddy Trevor!

Thursday, April 29, 2010

Grandeth Canyoneth

Drove into the grand canyon today and it was..

Snowing! I thought it was warmer in Arizona, I guess not. Anyway I decided to do something fun and decided to run down into the grand canyon and then back up.

Fun as hell. I wish they could have made it a little more challenging. Not! I managed to run all the way down (5miles) Pretty easy, I was booking only stopped a few times for pictures. I made it down in 40 minutes. Rested about 45 minutes, ate a few bananas and then set on the way back up.

Holy crap, its a 3,000ft elevation change from the bottom to the top and 5 miles of switch backs. I tried running a switch back and then walking the next one. This worked for about 3 miles and I had to walk the rest. I would have kept with the running if it weren't for my legs cramping up and being about to pass out.

Grand Canyon is amazing and words can't really describe it. If you ever get a chance to run down bright angel trail try and beat my time! 40 minutes down and 1 hour 25 minutes back up. I feel like I'm going to pass out!

Oh ya, I bought a cable to upload my pictures here. This was the picture at the trail head to bright angel trail.

Next stop Vegas! Not before some delicious beers though...

Sleeping in the middle of the woods

Alright, Im a little backed up on posts here.

Last night I drove into the middle of the woods at eleven mile national park in colorado. A little unnerving driving alone in the dark into the middle of nowhere. Camp ground ended up having one other person there and I had a chance to chat for a few hours before sleep. Thats a pretty nice thing when you spend your entire day by your lonesome.

The elevation is so high here there is snow on the ground. I started off sleeping in my hammock and had to move into my car because it was so cold! Next morning I woke up to faeries and wood elves outside of my car. That or deer. Very cool place to camp.

Next stop I blasted over to Moab Utah and immediately asked the first bike shop I saw for mountain biking recommendations. I picked one with a mix of good views and some technical riding. I made it about 15 miles out and got a flat tire! Long story short, my bike pump valve did not fit the tire valve. Live and learn. I ran 4 miles back to the car with my bike. Of course there was no one else in sight.

Finished up the day ordering a beer with cole slaw since you can't order a beer by itself. This chased me off to Arizona at night to make my way closer to the south rim of the grand canyon. I ended up sleeping at a campground called Devil's Canyon. Its ridiculously windy! Off to Arizona!

Wednesday, April 28, 2010

Garden of the Gods

Alright, I don't want to make anyone angry but....

I wasn't impressed at all with the Garden of the Gods in colorado springs. Its a small paved loop with some cool rock formations scattered throughout. Some of the parks in Utah have the same type of formations much much larger and as far as the eye can see. I'm sorry!

After a disappointed lap through garden of the gods I found the Barr trail leading up to Pike's Peak, a 14,000+ ft. mountain. Thats what Im talking about!

The initial climb up the steep barr's trail was hellish, the picture doesn't do it justice but the run down had tons of switchbacks and great scenery. It was probably one of the most fun things I've done before in my life.

Monday, April 26, 2010

CrossFit Indy!

Quick workout at 5:30am in Indianapolis at Indy Crossfit. I can't think of anything else I'd rather do then wake up at 4:30am to go train! Not too many people here so early in the am. Great set up and nice staff.
150double Unders
150 situps
30 clean and jerks at 135lbs

Finished in 10:53. Not bad!

Drove to Kansas City Missouri afterwards. This place has some sick barbeque! Went to Oklahoma Joe's spot and had some pulled pork. Place is killer, I'd recommend it to everyone except diabetics and those with high blood pressure/cholesterol.

If you were wondering that's a flax sprouted bun, omega three pickles and low sodium pork.


Thinking I'll be Going to Boulder Colorado tomorrow, not sure completely. No idea where I'm sleeping tonight Wooo!!

Sunday, April 25, 2010

Indiana is for lovers


I don't have a wireless air card and Im not sure completely if I'll get one (expensive!) so I'm going to be blogging as I can.

I trained at a really neat gym in Indianapolis that my brother in law's buddy Scott owns.

Dynamic Warmup:

Overhead Squat
95 x 5
115 x 5
135 x 5
155 x 5
175 x 3 - wanted five - driving really effed up my back.

Sumo Deadlift to High Pull - new exercise for me
Worked up to a few sets of 185 x 3 - still not really perfecting the technique

Barbell Thruster - deep front squat
135 x 5
165 x 5
185 x 5
195 x 5 - new best here. Squats are getting more comfortable.

Half Kneeling cable Lifts 2 x 15/side

Crossfit Indy tomorrow morning at 5:30am! Then long ass drive to Colorado. Just bought a hammock today. I'm hoping I can sleep in it along the way. I have no idea where I'll be sleeping next.

Look out for pictures soon!

Thursday, April 22, 2010

Another Chapter!

What up guys?

2 pieces ezekial bread
1 pear with almond butter
2 over easy eggs
1/2 avocado

I recently finished up at work and am embarking on a journey across the US via Honda Civic. Pretty pumped. I'm training across the US at various crossfit gyms and plan to hit:

Grand Canyon
Grand Teton

among other places. Let me know if I need to check out some other places. Hopefully I'll be able to post some pics/video.

Check out my facebook for photo updates!!/profile.php?id=8803328&ref=profile

Training has been solid, not much time to post but I did recently hit a 315lb behind the neck push jerk. Big lift for me. I was figuring my strength would go down with so much conditioning and weight loss. This made me feel incredible!

I've got some stuff I'm taking along the way to get some great training sessions in along the road - paralettes, rings, med ball, bands. We'll see how I use them huh?

Wednesday, April 7, 2010


Am training:
Dynamic warmup

20 inch box jump
70lb Dumbbell Swing

10-9-8-7-6-5-4-3-2-1 for time 2 sets
first set in 4:53
2nd set in 5:17

Tabata Goblet squats at 70lbs - deep
8 x 20:10 - 6-8 reps/set

3 rounds - 15 sec rest between
Swiss Ball rollouts 30 sec.
Dead bug 30 sec.
Pushup to Pike 30 sec
Mountain Climber 30 sec

PM training:
2 x 10 recline row
2 x 10 pushup + lateral walk

Bench Press - worked up to a heavy single - 295lbs
Pullup - Worked up to a heavy single Bodyweight + 125 x 1 easy (failed at 135, but close - very strict here)

Chipper - 10:32
30 ring pullups
10 prowler pushes @180 lbs on turf 40ft. high handles to low handles
30 dips
30 60lbs Med Ball Snatches
100 double Unders

Morning workout went by pretty easily. Good push but not especially difficult. Felt fine after the workout.

Afternoon workout I felt a little tired going into - caught a nap beforehand. Really motivated for this competition, I don't want to stop!

I was actually pretty surprised by how strong I was. I thought I'd be much weaker since introducing god awful amounts of conditioning but not so much. Go figure... My best bench is 330 and best chinup strict is probably what I just hit today.

The chipper I didn't push as hard as I could have, didn't have a ton of fire in me. Felt pretty good immediately after.

Weighed in at 175lbs today. Haven't been this light in years. Glad my strength is keeping with me!

Monday, April 5, 2010

Training 4/5/10!

This was a photo I took of my training today


Foam Rolling
Static Stretch

Dynamic Rope warmup - lots of double unders

Each Exercise was 50sec work to 10sec rest straight through - 2 rounds of each

Pushup to a pike

10 mountain climbers + 1 pushup
Band Reverse Lunge

Squat to 1h press @ 15lbs
Db Rotary Lunge

Turkish Situp
DB Snatch @ 15lbs

Side Bridge
Squat Jump

Feel fresh after these workouts, not too taxing


3 rounds
Broad Jump x 8
Med Ball Soccer throw x 5/leg

3 rounds
10-14lb med ball Overhead throw and chase x 10
Single Leg Box Jump to 3ish ft. x 5/side

Cutting Drills about 20 sets

Treadmill resisted 20 step sprints 2 x 5 sets 30sec. rest between

Back Squat - made sure to sit down to a dynamax ball worked up to 225lb x 5 - not bad
Half Kneeling Chop 3 x 10

1h DB Lateral Lunge 3 x 8 at 40-60lbs
Swiss Ball Pot Stir 3 x 10/side

Single Leg Squat + mini Band to force my knee to fight internal rotation 3 x 8
Glute Ham Raise 3 x 10

Done! Should I do three today?

Sunday, April 4, 2010

4/4/10 training - Doubles

Am: Upper Strength

Bench worked up to 265 x 3
Pullup worked up to Body weight + 90lbs x 3

Dips - 70 x 10, 45 x 12
Band Face Pull aparts 3 x 12

2 mile loop through the woods 13:49 - I've done this under 12 minutes in the past when I did cross country

5 x sprint a telephone pole/jog a telephone pole

I feel refreshed after these workouts. I think this plays a big role in being able to recover.

Saturday, April 3, 2010

4/3/10 - Product Review Nike Free

I bought a pair of these bad boys recently and have been training with them. Awesome fit, I bought a half size smaller then most shoes and perfect fit. Almost no heal, perfect for sprint work on the track. I'm really digging these, great cross training shoe for me when I do lifting/running combo workouts. These cost 85 bucks at They were worth it.

I have a mostly pronated foot. When looking for shoes for yourself you need a shoe that gives you what your foot doesn’t. This is different for each person.

Walking and running consists of a phase where the foot makes contact with the ground and decelerates. At this point the foot flattens a bit (pronates) to absorb force. Someone with a flatter foot (Pronater!) is very good at absorbing force with each step.

The push off phase of walking or running requires the muscle of the foot to supinate (or increase the arch in the foot). Needless to say people with higher arches (Supinater!) are good at this part of walking or running.

So someone with a higher arch in their foot needs help with decelerating the foot, therefore a shoe with more support is best for them

Recommendations: You’re screwed. Joking, Any athletic shoe with nice support. Tennis shoes or running/cross training shoes with good support. Remember, your foot is bad at absorbing force so some support is warranted.

Someone with a flatter foot(pronation - like me) needs a shoe that forces the foot to supinate more when pushing off. The prescription? A shoe with a flat sole that forces the foot muscles to supinate better. Remember your foot is great at absorbing foce, the last thing it needs is more foot support to help with that.

Recommendations: Bare Feet, Nike Frees, Vibram Five Fingers, Chuck taylors.

4/3/10 - Salt is life

I’m taking advice from a very talented and passionate nutritionist. Looking at my diet, I eat a ton of salty foods and foods with saturated fats!

I’m also pretty low on dark and leafy greens. Time for a change. Maybe I’ll get some good pics of new recipes.

4/2/10 No Quit

Afternoon Training

Track Work Son! Haven’t done this in years. I ran track in college for Rutgers, missed doing these workouts as tough as they can be sometimes…

Lots of running drills:

400 meters - 75 sec.
400 meters - 76 sec.
200 meters - 32 sec.
200 meters - 34 sec.
400 meters - 82 sec.
400 meters - 78 sec.

Hip and hamstring stretch

60 seconds rest between sets - felt pretty winded after the last set but recovered very quickly, felt like a kid on Christmas day about 5 minutes after I was finished. I would love to take my times down to 30 seconds on the 200s and 65 seconds on the 400s.

Science Alert!
I definitely run with an anterior tilt - meaning I run with my hips tilted forward. Now I know why I pulled my hamstring so often in college. This effectively shuts down the function of the glutes during running and over emphasizes the hamstrings. I just need to work on my technique and running drills to fix this!

I find it funny that coaches always prescribe exercises to their athletes but never explain the rational behind why they are giving them. Now I know why.. Because they don’t know why they’re doing it! I was doing thousands of running drills through college with poor technique with never a clue why I was doing them. Great way to build bad habits. Go figure!

Guy above is world record holder sergei bubka - I used to do that crud in college

4/1/10 - Get After it!

Am Training:

Rope Dynamic Warmup

Dumbbell Man makers and suicide runs 10 min worth
15lb Dbs and 10 suicides about 50ft. Did a little over 4 sets of each

Swiss Ball: 30 seconds work, 15 seconds rest - 3 rounds
Pot Stir
Lying Hip Extension + Knee Flexion
Jack Knife
X-Band Wide Out

Noon Training: - Never enough training

3 rounds
Explosive Med ball chest pass x 8
1 leg tuck jump x 5/side

3 rounds
Med Ball punch pass x 5/side
40lb med Ball Burpee snatch and slam x 10

3 rounds
Sled Push and Box Jump combo 20 total jumps to 40” box and 100ft push

Band Resisted forward to backward run
3 x 10

Barbell Clean and Jerk
Worked up to 235 x 2
Band Knee Draw-in x 20-50 reps

3 rounds
Ladder pushups - mini band around wrists
1h ring recline row x 6-8

3/28/10 - There’s nothing good to see in this world outside of New Jersey.

Anyway, big plans. I recently got into Physical therapy school. (UMDNJ physical therapy program Stratford NJ) It starts at the end of May/beginning of June. Last day of work: April 21st.

Man I loved personal training and was blessed to have such an incredible clientele! It will be tough to leave all the great friends I made.

However, I’ll have one month off before the regional competition so what am I doing?

Sitting on the couch eating cheetos for a month. YES!

No, Im driving across the nation going from gym to gym training like a madman and blogging the whole thing! I’ve already had some awesome strongmen tell me I can came train with them across the US.

I love hiking and camping too so I hope to be sleeping under the stars more often then not during the trip. Stay tuned.

The pic above is half dome in yosemite pumped for it

3/26/10 - Crossfit Sucks!

Just kidding. I hear a lot of negative talk about cross fit from the strength training community but to be honest the top levels athletes are complete animals. I had a chance to compete in the new jersey/new york sectionals over the weekend and let me tell you some of these guys are freakazoids.

Besides having outrageous conditioning some of these guys were saying they deadlift 450 - 500+ lbs push jerk 250 - 300lbs and do german swissle swassles for hours on end! These guys are light too.

Nothing but respect for these guys. I think more people should experience things for themselves before they pass judgement.

I get made fun of so often by my strongman buddies for the level of absurd exercises chosen by the cross fit promoters. (Truth be told I think strongman may be a little more ridiculous) Its really all good fun stuff though, there is a lot of room for creativity and makes the sport lots of fun.

Anyway, I qualified for the Regional Level Competition to be held May 22nd and 23rd I think In Albany New York. Top three from here go to the global level competition held in California, whoop ass.

I must say I qualified for this competition all based on my work for strongman in the past year. I know I’m hard on myself but felt I was very poorly prepared for the competition and know I’ll be a freak of nature by the time regionals come around. I’d love to get on the top three level but damn do I have some work to do. Lets get it!