Two monster moves smashed up

Two monster moves smashed up!!!!!

This Thursday was my last work out for the next week before i take a week off which I do every month. I took two movements and did them back and forth for about 5 or 6 sets with little to no rest. I was very simple and to the point but very taxing at the same time:)

Muscle-ups 8 reps or so ( my favorite movement if you follow my site.) I'm surely getting stronger on these and i'm going to take them to the next level very shortly

Front squat 95lbs. 10 reps or better. I plan on actually doing them with 135lbs. when I get back to the gym after next week

Feeling Superhuman

Feeling Superhuman

Today I thought i would get back to my ring training. At some point you invest into so many training tools that at times you forget about certain ones so I wanted to back on my rings. I choose this certain crossfit workout and I was waiting all week to find the perfect time to do it. As I get more clients it's harder and harder to get my own workouts in but that's a good problem:) Here's the workout:

Reps 21-15-9 not stop for time
the movements : Deadlift(225lbs.)
Ring Dips

I finished in 3:29 !!!!!!!! i couldn't believe it:) I mean I knew going into it that Those two lifts where lifts that I love to do so that was a big plus going into it. I think after the 1st set of it i knew that i would get a nice time. Give it a go!!!!

BIg Boys

Today me and my partner Big Gee hit the gym together like ole times so of course we had to go heavy because normally both of us train without a training buddy. Let the games begin:)

DB incline press 4 sets 5 ( went up to 95's)
Barbell rows ( got to 205lbs)

Flat bench press 3 sets of 10 (245lbs.)
machine rows (180lbs.)

barbell Cheat curls 3 sets of 8 ( 105lbs.)
Explosive push-ups from the floor on to a bench!!!

This was all done on our lunch breaks and only god knows what we may have to face when we get back so we decided to back off at this point:):) felt good and i felt stronger today. Lets kill it

Freestlye Friday

No Rules Training



It's perfect to have workouts ready made for you like the way we love our food. It's easy to follow and it surely puts you on a fast track to results, but every once in a while there's nothing wrong with lettting loose and just picking a few movements and letting it rip. That's right, no sets, no reps....Just go at it and listen to your body. So Friday was that kind of day for me. Here what I did:

barbell Front squats 4 sets of 13-15
Ring push-ups

barbell squat thrusters 3 sets of 10
ring face pulls

barbell explosive curls
explosive push-ups

toward the end of my workout i started doing more and more front squats because I want to really focus on those this year and i did a few sets of ring curls for the GUNS:)

Shoulder press....max load

rack Shoulder press...make loads

this is a max load day for me so I normally focus on one movement per week and eithe go for 5 rep or 3 rep max depending on how I feel on that day. This was my 1st time doing rack press and I love them:) thanks mr. Sam Cox! this was my workout last night

rack shoulder press on the smith-machine. I worked up slowly to my 3 rep max (245lbs.) then did 5 sets of 3!!!!! I made sure that I had to work my butt off to get every set of 3. I know for a fact after this session was done that i'm bound to get strong as a ox training this way.

Afterwards I finished with some Ab work then called it a night. Short and sweet people

Give this workout a shot!

Give this quick workout a shot next time your pushed for time and want to simply get your body into motion:

1A) Push-up Ladder: Your doing 2,4,6,8,6,4,2 reps. This is non-stop and after every group of push-ups your going to get back into standing position and then back down for your next group of push-ups. To make this tougher go up a flight of steps and when you get back down to the bottom knock out your push-ups!

2a) Body weight lunges for 50 feet 3 sets

2B) v-up sit-ups x 10 reps

3a) Rows(either barbell or dumbbells) x 10 reps 3sets

3b) Stability ball Pike push-up

Rack deadlifts/cindy

rack Deadlifts/crossfit cindy

This was my Friday workout. I had to hit the gym for my lunch break because im starting to get so busy that im having a hard time finding time to train myself:) so i had to hit it hard and fast like my man Zach would say. this is how it went:

rack Deadlift: I worked my way up to about 405lbs. I did like 3 sets at this weight, felt good.

After that I did a 10 min. circuit. Cindy is a crossfit workout that's SUPPOSE to be 20 mins. but I was short on time so I had to do what I could

Cindy:
5 pull-ups
10 push-ups
15 squats


I did 16 rounds in 10 mins. Now note that when I did cindy when I 1st started crossfitting I think i did 15 rounds in 20 mins!!!!

Back to Crossfit!

back to Crossfitting

Well if you've been following my site weekly you would know that I changed my style of training for a few months for the sake of my football guys and i started doing more "normal" type training along with those guys and I loved every bit of the progress i made within that training. but I must admit nothing makes me feel more like a animal then ripping through a hard crossfit workout. this was my Monday workout:

3 rounds for time:
50 squats
7 muscle-ups
10 hang cleans (135lbs.)

I killed this in 11:50....I know for a fact I can get under 10:00 in a few weeks. once I get my crossfit legs back. Give it a try and let me know your time....Kill something!!!!