Thrash Session 15July2012

Today is the last day of the CrossFit Games and I am a huge fan of a lot of the athletes but there are a few things in life before CrossFit. God, my family and friends. With that said today this is posted late because my wife and I took our daughter to church, had a family lunch and then went shopping. In case you don’t know my wife was pregnant for 5 months while I was deployed, let me go to a Korea just a month after I came back for a week to CrossFit and let me film Stars Earn Stripes for the last month of her pregnancy. Not to mention she knows that I wake up early for work so she lets me sleep and takes care of the baby every night! She let me go to the games yesterday, cooks me dinner, lunch and breakfast on the weekends. Not to mention she gives me and our daughter unconditional love which is absolutely priceless. The more I watch her with my daughter the more and more I fall in love with her. She is truly a blessing from God. So needless to say she deserves a little shopping time to get something nice for herself, so that is what we did. I, however did learn a lesson though and that is to have the work outs posted the night prior instead of the morning of. That way my east coast following can have the workouts first thing when they wake up. So thank you for being understanding, I appreciate the love and support and with that said  Click here to thrash!

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 Session 8Jul2012

Warm Up:

400m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

2 Rnds

25 yards Frankenstein Walk

25 yard High Knees

25 yard Lunges

25 yard Karaoke or Tapioca

25 yard burpee broad jump (Remember do not jump 6″ in the air and clap above your head, substitute the broad jump)
Find out the rest of the warm up, weight training and then time for a run

Thrash Sess. Numero 5

So I did a quick workout today! I added in some weight training I should have done but did not! I am also adding a few more things to the warm up, just so everyone is safe : ). Earn those greasy hot dogs and cold beers you will surely partake in today!



Warm Up

800m Run or Row

D.R.O.M.S (Dynamic Range of Motion Stretching)

30 sits ups, 10 push ups

20 sit ups, 10 push ups

10 sit ups ,10 push ups

2 Rounds

10 PVC Pass Throughs

10 Overhead Squats with PVC

Focused Ham String and Quad Stretch/ Warm up

Burgener Warm Up


Weight Training: Hang Cleans

Really get into that front  squat when you receive the bar. Start light and work up to 85%. I love posting videos because it is all I had at first to learn so here is Coach Burgerner on the Hang Clean.




7 Rnds

4 Overhead Squats

4 Chest to Bar Pull Ups

4 Hand Stand Push Ups

4 Toes to Bar


Skill Work: Turkish Get Up

CrossFit OKC Turkish Get Up

5 each arm



Cool Down:

400m Run

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



Operator – substitute parallette handstand push ups

Level 4 (Prescribed)- 135lb overhead squat men/ 95lb overhead squat women

Level 3 (Intermediate) – 110lb overhead squat men/75lb over head squat women – both use 1 ABMAT  for Hand Stand Push Ups

Level 2  (Progressing)- 95lb overhead squat men/ 65lb overhead squat women, skinny or purple band assisted Chest to Bar pull ups – both use 2 ABMATS for handstand push ups

Level 1 (Beginner) – manageable weight, green or blue band assisted Chest to bar pull ups, box hspu, knees and toes as high as they will go




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