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Thrash Session 16July2012

The true test of these workouts starts tomorrow morning! I am going to be doing some testing for a brand new program here soon. It is not a work out program, but work out tracking program so I will need some committed people to help me and this great program out. We are really going to put it to the test and give some good feedback. It’s a relationship that I am looking forward to starting and continuing. This product is revolutionary and something I believe in. So if you want to be one of the first to participate in this program let me know!! Click here and thrash away!

Thrash Session 13July2012

So today are the CrossFit Games and I just want to say that I am stoked to be going to the event tomorrow. I can’t wait to see these amazing athletes kill it. I am so excited by the first event. Finally adding an event or a few events that I believe are important to testing overall fitness. I think that they should have WOD’s in the Open’s are Regionals with some more running/rowing involved. Not necessarily distance but a WOD with a mile in it or 400-800m sprints which we see in WOD’s all the time. Anyways, I look forward to watching the best complete and hopefully can be amongst them in the next few years to come. Click here to start your training for the 2013 Games

Thrash Session 12July2012

Today is my first day back to work and I have so much going on in my life right now. I absolutely love being a corpsman but it can have it’s downside. For example, I do all the training that the Marines do minus some schools that I didn’t get to complete in the past, nor have had the time for in the present. But my job is to ensure they are 100% medically fit at all times. This means the death of real corpsman is involved and it’s called PAPERWORK! I hate it! I’d rather patrol for 24 hours than look at another sheet of medical paperwork!

Anyways today thrash session is the 4th workout of the CrossFit Games 2012 Regionals. Since I choked pretty hard I didn’t get to participate in it. So do yourself a por favor and click here to read today’s thrash session.

Thrash Sess. 6July2012

I hope everyone is taking a rest day at some point! I know most blogs post a rest day but everyone works out different days depending on their schedule. The fact is this blog is to help ALL people who wish to improve fitness and not just program for those competition athletes. It can be used as a competitive training program with future modifications that will personalize and customize the work out for each person by using percentages in direct correlations with repetitions. However, give me a little bit to work on that. I don’t just have one full time job, I have about 3 now. Corpsman, Dad, Husband and soon to be business person so I am doing my best to be proficient at them all. So here is your thrash session today.

 

Warm Up

400m Run or Row

2 Rounds

10 Samson Stretch (5 each leg)

10 Caterpillars

10 Cats & Dog’s

10 Spider Man’s

10 Scorpions

 

2 Rounds

10X single unders

10X alternating legs( also known as high knees)

10X cross overs (crossing your arms as you jump through the rope)

10X skiing (jumping side to side)

10X double unders (if you don’t have your double under yet, do two single unders and then attempt to speed up your wrist speed and get 1 double under)

Burgerner Warm Up

 

Weight Training: Over Head Squat

Establish a 1RM within a 15 minute time frame. Ensure proper form is executed throughout this movement and to help you are the awesome coaches from CrossFit HQ. The Overhead Squat.

Work Out:

 

5 rounds

10 dumbbell manmakers

15 box jumps

20 double unders

 

Video for the CrossFit ManMakers!

 

Skill Work: Bar/Ring Muscle Ups

Take your pick but work on progression CrossFit Estero Muscle Up ProgressionCamille Muscle Ups Slow Motion – Your welcome!

5 round

5 muscle ups

 

Cool Down:

800m Jog

Static Stretching (Stand by for video coming in a week or so)

Roll out with a foam roller and lacrosse ball

Ice down your sore joints

 

Scaling:

* If you can’t do unbroken double unders alternate between 2 single unders and then 1 double under.

** If you can’t do any double unders just do single unders, 3X the double under amount so 60 single unders.

Operator Level ( 75 lb dumbbells men/ 24″ box/  50lb dumbbells women/ 20″ box)

Level 4 (Prescribed) ( 70 lb dumbbells men 20″ box/  40lb dumbbells women/ 18″ box)

Level 3 (Intermediate)( 60 lb dumbbells men 20″ box/  35lb dumbbells women 16″ box)

Level 2 (Progressing) ( 50 lb dumbbells men 18″ box/  30lb dumbbells women 14″ box)

Level 1 (Beginner) ( Comfortable Weight Dumbbells/ Comfortable Hight Box)

Independence Day

Today we get to celebrate Independence Day from the safety of our own homes while men and women continue to serve abroad defending our freedom. Honor them and those who gave the ultimate sacrifice throughout the years so that we could remain a sovereign nation and not be ruled by tyrants or communist. I challenge you to read the Declaration of Independence, look up men who lost their lives serving and if you have the opportunity to thank a veteran or active duty service member, do it. I know I’m personally thankful to be home with my daughter, wife and parents in this free country and be sitting on this couch typing this blog when I could be away from them. So Thank you God for the brave men and women of this country past, present and those who will soon serve. Thank you for this Country and may we use You as our guiding light to restore this country to what it used to be and that we may stray off this dark path we are stumbling towards…

Just incase you want to man up to the challenge and the read Declaration of Independence. <– Click it and it will take you to the US Government Archives.

 

 

(This is where I would upload a badass picture but the website is being a big baby so I can’t.)

 

 

 

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