TRAINING:

10 AM- 

DOUBLE SWINGS: 10 X 5 WITH DOUBLE 40KG

2-ARM SWINGS: 5 X 10 W/40KG

WINDMILLS

3 X 3 W/40KG

DRAGON FLAGS

3 X 3

6PM-

TAEKWON-DO: 19 HYUNGS, BASICS, SPARRING, BREAKING. 

NUTRITION:

8am-

200mg caffeine with green tea extract

Korean ginseng

11am-

Post workout

2 scoops Aftershock

fish…

Warmup:

10-1

60# KB swing  x2

70# FB Push press

Work out:

21-15-9

thrusters  @ 75#

pull ups

rest 5 min.

30-20-10

DL @ 170#

push press @ 65#

rest 5 min.

5 RDS

1 min. rope skip

30 sec. rest

TRAINING:

4/24

20 MINUTES ALTERNATING HINDU PUSHUPS AND 40KG SWINGS

4/25

16 TAEKWON-DO HYUNGS

NUTRITION:

8am-

1 tbsp coconut oil

5 strips of bacon

handful of raw almonds

fish oil

cod liver oil

5000iu vitamin D

2pm-

1 tbsp coconut oil

1 whole avocado with lime, salt and pepper

5-egg omelette with just a little cheese and a few herbs

fish oil

cod…

AM:

100x KB swing @ 60#

PM:

BJJ Practice

AM:

100x KB swing @ 60#

PM:

BJJ practice

TRAINING:

4/22

16 TAEKWON-DO HYUNGS

4/23

10AM-

100 BURPEES, SUPERSETTED WITH 100 48KG KETTLEBELL SWINGS

5PM-

16 TAEKWON-DO HYUNGS

NUTRITION:

830am (preworkout)

3 scoops Muscletech Neurocore

1115am (postworkout)

2 scoops Aftershock

4800mg fish oil

2pm-

1 tbsp coconut oil

about 6 strips of bacon

4 eggs fried in bacon…

AM:

100x KB swing @ 60#

PM:

Started BJJ Tonight  it was  awesome and I'm super stoked!

A few days' logs here. Been hung up on some recent projects, so slacking on logging (but not training or nutrition). 

TRAINING:

4/17

REST DAY

4/18

8AM-

4 MIXED TABATA ROUNDS OF DOUBLE KETTLEBELL 1/2 SNATCH AND HINDU PUSHUPS



5PM-

16 TAEKWON-DO HYUNGS: KICKING DRILLS AT 2:1 WORK/REST RATIO. 



645PM-

ABOUT 15 MINUTES OF INDIAN CLUB…

Robie Creek Half Marathon

2:15

4 min faster an last yr.  

looks like more weight training and shorter faster runs beat out long slow runs any day.  I think I only ran a total of 21 miles since this race last yr.  3x3x9x6  .  still pretty sore today!

AM: 150x swing @ 60#  ( these are a great way to wake up and get moving )

PM:

Warm up:

5RDS

10x wall ball @ 25#

20x situp

10x shoulder dislocate stretch

Work out:

5RDS

1 min. KB swing @ 50#

10x cauldron (ea) @ 30#

15x Ankles to bar

20x situp

20x poor mans hyper

rest til Robie on Saturday

Ladder:

Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings



Today's routine: 7 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness

Today's soundtrack: A2O iPod mix Followed by The Sword's 'Gods of the Earth' after J-Mac's spin class bailed

Today's motivation: My own damn awesomeness!!!…

TRAINING:

4/16

10AM-

4 MIXED TABATA ROUNDS OF 40KG KETTLEBELL SWINGS AND 24" BOX JUMPS



5PM-

16 TAEKWON-DO HYUNGS.

NUTRITION:

7am-

Korean ginseng

9am-

2 scoops Jack3D

11am-

2 scoops Aftershock

fish…

AM:  125x swing @ 60#

TRAINING: 

4/12

10AM-

3 MIXED TABATA ROUNDS WITH 24KG H2H SWINGS AND 24" BOXJUMPS. 



4/13

32 TAEKWON-DO HYUNGS, THEN ABOUT 15 MINUTES OF INDIAN CLUBS.

4/14

REST DAY

4/15

10AM-

4 MIXED TABATA ROUNDS OF DOUBLE KETTLEBELL 1/2 SNATCH AND HINDU PUSHUPS

INDIAN CLUBS…

Warm up:

3RDS

10x OHS @ bar only

10x push up

3x pull up

Work out:

1) 60m farmers carry @ 2x KB (50# & 60#)  4RDS rest as needed

2) 10x Fat bar DL @ 135# then 60m crosswalk carry @ 50# low and 25# high  3RDS rest as needed

3) 5x back squat @ 135# then 10x pull up  10RDS rest as needed

Ladder:
Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

Today's routine: 5 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness

Today's soundtrack: A2O iPod mix

Today's motivation: Bringing it hard to motivate Jenny Mac's class

SUPER tired from previous night's ladder sets . . .



Made it out to Idaho Kettlebells for the first time in FOREVER, but only got in:



One 4-minute set of Strong Sport Long Cycle -- 2 minutes L/2 minutes R, 8 reps per minute pacing

2 sets of 5 double front squats with double 40kg bells

That's all, folks. I was too fatigued to get anything else in.

Today's routine: Long Cycle and Double Front Squats

Today's location: Idaho…

Ladder:
Min 1 - 1 Press L/1 Press R

Min 2 - 15 Swings

Min 3 - 2 Presses L/2 Presses R

Min 4 - 15 Swings

Min 5 - 3 Presses L/3 Presses R

Min 6 - 15 Swings

Today's routine: 8 full ladders, no rest, all with a 40kg

Today's location: A2O Fitness parking lot

Today's soundtrack: God Forbid's IV: Constitution of Treason 

Today's motivation: Crushing the dreams of CrossFitters across the street.

TRAINING:

5PM-

16 TAEKWON-DO HYUNGS

645PM-

A FEW EASY HEX-BAR DEADLIFTS, UP TO 495# (These felt easy, but this was as many plates as I could stack on the bar).

NUTRITION:

7am-

250mg caffeine/green tea extract blend

Korean ginseng

745am-

1 tbsp coconut oil

about 4oz of smoked wild salmon smeared with cream cheese

handful of raw almonds

cod liver oil

5000iu vitamin…

Warm up:

10 min 20" box step ups with 45# vest

1) Work up to 1RM push press.  135x5/ 145x5/ 155x5/ 165x5/ 175x5/ 185x5/ 195x3/ 200x1

previous 1RM was 165#

2) 3x push press @ 75% 1RM (150#) every 40sec. for 10 RDS

3) 5RDS

5x Mr. Spectacular @ 2x35#

5x (ea) Sandbag 1/2 moons @ 80#

10x (ea) Russian twists @ 25# MB

4) 3RDS

6x sand bag squat @ 80# then carry 30m

3x sand bag get ups (ea…