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Monday, August 30, 2010

8/30/2010 training

Felt like doo doo today. Hit some decent numbers despite this.

Shoulder and hip mobility

Squat Snatch
95 x 5, 5
115 x 5
135 x 2
135 x 10

Felt nice and easy, PR here. Could have gotten some more but was being a baby.

Push Jerk from rack
95 x 5
135 x 5
185 x 3
205 x 2
225 x 2
215 x 6

Didn't feel good. technique wasn't there, strength was missing. Last couple weeks have been ridiculous training wise. Need to take it easy next few weeks. Do what I need to do and go.

Back Squat
135 x 5
185 x 5
205 x 5
225 x 30 - Don't ask me why I did so many. Trying the wendler 5-3-1 program. I've done 20 reppers with 225 in the past. Really wanted to beat 20. Mission accomplished.

Partner Leg throws x 25, 15
Side Bridge 1 x 60sec./side

Saturday, August 28, 2010

8/28/2010 training

Awesome one today.

I've got my stone farm growing. 220, 240, 260, 280 and 310.
450 and 550 tire (need some heavier ones)
3 kegs (filling them up with cement and sand)
Farmer's handles
Yoke (If I ever get it back from Rob)
Bumper plates/barbells
Squat rack
Bench Press
Adjustable Dumbbells
Cable Tower
All types of jump stretch bands
emus, cows, sheep, turkeys, peacocks etc.
Getting the floor cemented next wednesday, looks great.


18" Deadlift
45 x 10
135 x 10
225 x 5
315 x 3
405 x 1
475 x 1
525 x 1
575 x 1 (belt and straps)

Deadlift from floor
135 x 5
225 x 3
295 x 2
345 x 2
375 x 11 (wanted a bunch more, really shot from the 18")

Barbell Walking Lunge
95 x 4/leg
135 x 3/leg
185 x 15/leg

25/20/15/10/5 reps of - Pistols / Box Jump (26") / Medball Thruster (40lb)

12:00 - wasn't really cooking here. Happy with today's training though. Looking forward to some heavier deads in the future though.

Friday, August 27, 2010

8/26/2010 again

Feels like deja vu writing this.

ya I went back for more punishment in the afternoon. Must have been confused.

Bench - sucked today!
95 x 5
135 x 5
155 x 3
175 x 3
195 x 3
215 x 1
235 x 1
255 x 1 - weights felt heavy today. I wanted 270 x 5-6 and knew it wasn't happening. better off bagging it and saving it for later! Overhead squats suck!

Since I did so badly on the bench, probably because my shoulders were shot from the overhead squat I decided to do an exercise that didn't tax my shoulders very much.
Standing Military press - perfect.
95 x 5
115 x 5
125 x 14 - New best, actually kind of happy with that considering my shoulders were a heaping mess

Gray Cook chop 2 x 20/side
Ring Body Saw 3 x 10-20. These are awesome

Incline Bench Y's L's and T's - keep dem shulderz healthy.

Looking at the bold writing in this post makes me realize I only did one important thing in the gym today, awesome! Usually do pullups today but Joe promised me pullup mega death tomorrow so I'll withhold.

Welcome to the Jungle!

Trained in Joe's labrynth gym today with Matt and Joe. Joe loves pullups so we did eleventy trillion pullups today. Here's the crazy setup

Standard kipping/butterfly pullup x max reps
rest 30-40 sec.
Standard chinup
rest 30-40 sec.
neutral grip pullup
rest 30-40 sec.
softball grip pullup
rest 30-40 sec.
Wood Rock climbing grip pullups
rest 30-40 sec.
2 finger ring pullups
rest 30-40 sec.
upside down wood rock climbing pullup - these were stupid hard x max reps
rest 30-40 sec.
Recline rows x max reps

Two sets of this. First set I got 60 kipping pullups. New best here. Technique was not the best but if i pulled any higher I would have scraped my face off on the ceiling, I guess I'm just not that hardcore. Second set I got 48. Don't even ask me how many i did on the other types of pullups. I blacked out after the first set. Joe did 75(ya this guy's a nut) pullups first set and matt, 36. Vids up on youtuber. Curious to see what i can do next week.

BB complex
8 snatches
8 cleans
8 rows
8 shrugs
100lbs x 2 sets

After this we went outside and threw a giant weight attached to a ring around for a bit. great fun.


Well, went back to the good old Annex for some nostalgic training today. Mickey agreed to a nice rounds of overhead squats and runnings, always a fine time

Overhead squat (95lbs) x 15 / run 400m
4 rounds for time

I got 8:25, Mickey got 8:35. We were moving, I was pretty happy with my squatting considering Im usually terrible at them. I wasn't happy with my running, Need to improve here. The run was uphil and downhill though.

8/25/10 training

Well hello there my good friend blogger.

This week is turning out to be an absolute schmorgasport (terrible spelling) of training. What am I doing!

I went to Chris Weaver's place to train. Any by his "place" I mean the back of a paint/hardware store that a friend of his lets him use to train strongman. Very high tech training headquarters. Trained today with Chris and Rob. Both are getting really strong, starting to feel a bit like I haven't been working hard enough. I guess that's what happens when you trade heavy dead lifts for swissle swassles for months.

Axle Cleans (continental)
125 x 5
175 x 3
195 x 1
215 x 1
235 x 1
255 x 1 - all pretty easy, just need to be able to press this afterwards

Keg carry and load (285 and 240lb to 47")/ Power Stairs catastrophe (215 lb load to 22")
2 sets - kegs are easy, i think I can improve here still. Power stair is terrible. I'm short, I can't get this thing airborn. 22inches is stupid. I have a video, its pretty bad.

240 to 47"
280 to 47"
310 to 43"
340 x couple misses, couldn't lap it today but close

Not bad considering i haven't done this in ages.

I loaded the 240 280 and 310 stones into my car too, probably easier then when I was trying to get them onto the platform.

I forgot how great strongman makes your back feel. I feel excellent!

Tuesday, August 24, 2010

8/24/2010 training

Training to be bigundstrong!

Well, I'm going to try and do mostly strongman stuff with a slew of crossfit fn thrown in for good order. Lets see how this will work!

Foam roll wamup

Squat Snatches - was really sucking at these today for some reason. bagged it after a few terrible sets
95 x 5, 5
115 x 5
135 x 2
165 x miss, 1, miss - looking horrible! Didn't feel heavy though
135 x 5 with a few misses. Must have forgotten to bring my inner ear to the gym today(sorry bad medical joke - inner ear = balance center for your body, Im stupid)

Push Jerk
135 x 5
185 x 3
205 x 1
225 x 1
255 x 1 - felt a tad heavy and awkward, not used to heavier sets but I will be soon!
205 x 9 - Im the man. Wanted 10 but getting stronger here none the less.

Met-con - "Mary"
20 minutes AMRAP
5 handstand pushups / 10 pistols / 15 pullups

12 rounds and 3 pullups shy of 13.

Did the pistols standing on a box because I have horrible form and can't keep my leg out straight yet!

Been eating more carbs lately (pasta) to gain a bit of weight for strongman. I have historically always gotten stronger when eating more carbs, however the pasta is giving me terrible gas, making me super sleepy (even during my workouts) but I felt like I could keep doing that Mary workout for a lot longer then 20 minutes. Maybe I wasn't pushing hard enough? Maybe its the wonder pasta? Who knows?

Sunday, August 22, 2010

Son of a bitch

Alright so i couldn't hold back anymore.

I'm going to compete in Hudson Valley Strongman comp. September 18th. I'm looking to qualify for nationals and compete in Nationals in Reno Nevada on November 12th and 13th. Okie doke. now I have to figure out how to do this...

Mike this is your house warming gift. Its sitting in Mrs. Oliva's garage.

Saturday, August 21, 2010

8/21/2010 trainING

Rosie, our team mascot. Me trying to feed her an animal cracker with my mouth.


Went to Morristown track today to train with Joe Adamo, Steph and Matt Hunt. Did some stupid conditioning all in all went well.

135lb Overhead Squat x 10
20 burpees
200meter run
25 ring dips

3 rounds - 14:25 - Joe had a badass time of 13:00ish. I've got to get him to compete to whoop some ass. Matt and Steph both whooped ass.

Long week. Looking forward to another tough week starting montag.

8/20/2010 trainin

Good day, training @ steve's place

Foam Roll

95 x 5, 5
135 x 5, 5
225 x 5, 2
315 x 3
335 x 2
355 x 22 - think Steve got 355 x 15 but he had a bunch left in the tank.

Barbell Walking Lunge
95 x 4/leg
135 x 4/leg
185 x 4/leg
225 x 6/leg

"Nate" - 2 Muscle-ups, 4 handstand pushups, 8 x 70lb Kb Overhead Swings
20 Min. AMRAP - as many rounds as possible
18 rounds and 2 muscleups - Not bad, first time doing this. Pretty pumped with my deadlifting. Looking forward to a lot of future progress. Didn't think I was going to fair as well as I did. Steve got a strong 13 with banged up shoulders. Strong training day.

Wednesday, August 18, 2010


Great training day at Steve's was planning on some deadlifting and Lunges but got some surprise metcon work instead, I'll do the deads and lunges fritag.



Foam rolling + warmup on the met-con exercises

7 squat Cleans @155lbs
10 Walking Lunges with a 45lb plate held overhead
7 burpees
10 Walking Lunges with a 45lb plate held overhead

AMRAP(as many rounds as possible) in 20 minutes.

I got 7 rounds and 1 squat clean - 20 minutes is a long time to be moving

5:00pm Steve and I were getting pumped up by the kids training and decided to hit another skill oriented met-con

1:00 - 15-20ft rope climb(dunno how high it is)
1:00 - rest
1:00 - Rope Double Unders
1:00 - rest

4 rounds.
On the rope climbs I did 3,5,5,4 - first set I messed up the workout time.
Double Unders were 90, 75, 90, 90 I think

Good day. I love this shit. Can't wait for friday.

Tuesday, August 17, 2010

8/17/2010 training

Okie dokie

Shoulder dislocated shoulder and t-spine foam roll

Bench Press
45 x 5
95 x 10
135 x 5
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1
275 x 4 - previous best is 275 x 7 - back when benching was the most important thing in my life. Not bad
245 x 8

Rope Climbs 2 x 2-3 times up and down in a row

Standing strict press
95 x 5, 5
115 x 2
140 x 2
165 x 3
165 x 4
New best but my shoulders are shot from push jerks yesterday. glad I atleast walked away with this. Ending up tweaking my shoulder just a touch

Ring Body saw 3 x 10
Incline DB Y's 3 x 10

Steve's club and deadlifts tomorrow...

Monday, August 16, 2010


Training! Trained at about 1:30pm at steve's gym.

Foam Roll

Squat Snatch
95 x 5
95 x 2
115 x 2
135 x 2
155 x 1
175 x 1 thought I might max, reps felt light but after this rep I decided against it
155 x 5 - EZ felt great

Push Jerk from rack
135 x 5
175 x 3
195 x 10 - wanted more but this ain't bad

Met-con - 10-9-8-7-6-5-4-3-2-1 of pullups / 155lb power cleans
9:44 - steve and jesse crushed my time with 8:13 and 8:17. I've got to get better!

PM training - went and did my front squats later while Mike trained.

Front Squat:
95 x 5
135 x 5
165 x 5
190 x 3
220 x 20 - tough but strong. Definitely improving here.

Tried to do some front lever work and my shoulder was like NOPE! another day down. Getting stronger. Bench, Press and rope climbs tomorrow.

Friday, August 13, 2010

8/13/2010 PM training

Another double today.

Barbell Strict Press:
95 x 5, 5, 5
115 x 15
125 x 12(all the weight I had)

Shoulders Pretty shot from a billion dips and thrusters this morning

Barbell Walking Lunge
95 x 5
115 x 5
125 x 15/leg - all the weight I had, pretty easy

Met-con - "annie"
50, 40, 30, 20, 10 double unders and situps
6:25 - no idea how someone did 5 min. Must have been blazing fast on the situps or used shit form. My double unders and situps were unbroken

Steve's Club / Crossfit Tribe

I forgot to post about this. The other day I went over to Steve Liberati's place in Pennsauken NJ. He runs a crossfit gym over there and a not for profit program helping kids from Camden through fitness and community.

The kids training when I got there were having a blast. I think they were doing deadlifts, pushups and sprints that day, training like monsters. Anyway, check the website out.

Steve also sells a high quality trail mix called Paleo kits. Basically jerky nuts and berries all packaged together. tastes awesome. The procedes help fund steve's club. You can check them out and purchase them here.

Also did half of the adambrown WOD from the main site the other day and was just going through the motions with it. Felt terrible, posting how I did isn't even worth it...

Rhode Island training



I'm in rhode island at a friend's beach house. The weather is great and I'm a nut because I brought rings, a jump rope, a barbell and 100lbs of weights on the trip.


AM: Ring Muscle up skill work. Couple sets of 3, working on speed and technique

10 Barbell thrusters @ 95lbs / 10 ring dips - 10 rounds for time.

15:25 - Mikko Salo did 9:55 but did ring pushups instead of dips. I did Cindy earlier in the week so wanted to add in dips instead. Shoulders were about to blow off my arms.

Tuesday, August 10, 2010

Double Deuce!

Double session today. Three weeks off from PT school, gonna try and hit it hard while I have time.


AM: "Cindy" - first timer here. I'm pretty terrible at the squats and pushups. Very humbling workout

22 rounds + 5 pullups + 10 pushups - gotta bring this up! These extra workouts each week will be focusing on weaknesses

PM: - Crossfit WOD

Monday 100809


Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.

thought I was going faster. Finished in 4:12. Pretty disappointed with my work today but I was grinding! I've got some work to do fo sho

Monday, August 9, 2010

Monday August 9th, get strong!

Had a stupid fun weekend at lake George. Lots of canoeing, beers, cliff jumping, beers, swimming and beers. Very paleo diet friendly weekend. I have some great friends and family. They made it a great weekend. Still trying to recover from this past weekend.... Good day nonetheless!

Foam/baseball roll
Hips/quad/piriformis stretches
Shoulder dislocates

Power Snatches
95 x 5
115 x 5
135 x 3
155 x 1
165 x 1

Squat Snatch
95 x 5
120 x 5
145 x 5 - had a few sloppy ones here, but getting better regardless.

Power Clean
135 x 5
165 x 3
185 x 2
205 x 5 - getting better I guess, I have terrible strength from the floor. Always much stronger from a hang. I need to address this!

Push Jerk
135 x 5
165 x 3
185 x 2
205 x 2
225 x 5

Front Squat
145 x 3
185 x 3
195 x 20

Ring front lever work 4-5 sets

Good day.

Thursday, August 5, 2010


wooo. Early training session today. Really not used to it. Felt a bit weaker then general but hit my strength goal for the day

Foam/baseball roll
Hip/quad/piriformis stretches

135 x 5, 5
225 x 5, 3, 1
275 x 3
295 x 1
325 x 1
345 x 1
265 x 1
385 x 1
405 x 5 thought I may have more in me but not at this hour.

Barbell Walking Lunge
45 x 8/leg
135 x 8/leg
165 x 8/leg
185 x 8/leg
- had more in me, I'll be going pretty heavy the next few weeks

Clean/Thruster technique
Chest to bar technique

planned on doing 135lb clean thruster x 5 and 10 chest to bar pullups 5 rounds. Felt pretty terrible, had exams all week, early training day, hard training on tuesday. Basically I was being a bitch and looking for excuses. honestly I know I would have been disappointed with my time (which is horse shit because if i really wanted it I would have done it) but I'm gonna rest, recoop and hit it hard tomorrow. by the way im going to lake george today for some island camping! and won't be back till monday so you won't get any new posts. You greedy people you.


Wednesday, August 4, 2010

New Post!

Training 8/4/2010

Foam roll upper body
Shoulder dislocates

Bench Press
95 x 5
115 x 3
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 5
225 x 12

Weighted pullup
BW x 6
25 x 5
45 x 3
55 x 3
65 x 3
70 x 6
85 x 6
60 x 12
75 x 12

Once again, went a little light on the 4-6 reppers

Standing Press (military)
45 x 6
96 x 6
115 x 6
135 x 6
155 x 5
135 x 10 - First time really ever doing these. I'd like to get these over 225 in the future.

Tuesday, August 3, 2010

Wow, great day

Track day.

Arm swing skips
A skips 2 x
B Skips 2 x
75 meter build up runs 4x

Cone shuffling and change of direction drills 4x

WOD: from crossfit website

Saturday 100731

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06. Post time to comments.

Finished in 21:02! Really happy with this time, I actually missed touching the bar above me for 8 of the burpee reps and didn't redo them. Not because I didn't jump high enough but because I didn't reach directly above me. Would have taken another 30 seconds there. Also did this at a track, so the running was faster I guess. Graham won this past crossfit games so I'm pumped my times are right up there with his.

Monday, August 2, 2010

8/2/2010 training

Good day

Foam/baseball roll

3 x 1-5 box jumps
3 x 3/leg 1leg box jump

Split Snatch
95 x 5
135 x 3
155 x 1
165 x miss - terrible

Squat Snatch
95 x 5
115 x 5
135 x 5 - not very tough, technique here.

Power Clean from floor / Push Jerrk out of rack
135 x 5 / 135 x 5
165 x 3 / 165 x 3
185 x 3 / 185 x 3
205 x 3 / 205 x 3
225 x 3 / 225 x 3 - Power cleans from floor sucked bad, terrible form, all my power strength has gone once I started doing squat cleans/snatches
235 push jerk x 3 - strength here is coming back. One of the first times doing these in quite a bit

Front Squat - set up a med ball to make sure I get the distance
135 x 5
165 x 5
185 x 20 - Not hard, could have pushed harder. Trying wendler's 5-3-1 and think I started a bit light, oh well. I could work on my high rep squats

Body Saw - ft in rings
4 x 10 - maybe the most difficult abdominal exercise I've tried.

Had 3 exams today. Three more till thursday and I'm a free bird, doing some lake camping in upstate new york. Tomorrow I'll be smothered in cadavers all day.