Stars Earn Stripes

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!

CrossFit Games/Thrash Session 14July2012

I am on my way to the CrossFit Games at the home depot center today! I am so excited to be going to watch the best! Stand by for more blogs and pictures from what went down at the games!

So today’s Thrash Session is Games inspired again! Regional Workout 11.4 is the WOD today!

So click here to start getting Swoll!(It means swollen, aka ripped)

Thrash Session 11Jul2012

So apparently today they had the first CrossFit Games surprise event. I am cool with that and all but I really wanted to go watch. It was on Camp Pendleton and since I love CrossFit and am stationed there, you think they would have put the word out a little bit more so I could have helped out.  Either way I think it’s awesome and we are going to do some CrossFit Games inspired work outs today! I can’t wait to go to the games this weekend, get in some work-outs and watch the games go down. I am slightly out of shape as I have had a few days off! I am busy getting this site up and running as well being a new father. Babies need a lot of love and attention and I absolutely love my little girl.

So please Click here to get started with 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



* 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)

Thrash Session 6 5Jul2012

Hello Everyone,

If you took a day off yesterday then good on you! I hope you enjoyed your day like I said below. If you did take a day off, it’s time to burn off those lil bit of extra calories that you consumed. I am sure they were awesome!!  Later this week I will post an article or two on the preferred alcohol to drink if that is a simple pleasure in life you partake in. Anyways, that is a conversation for another post. So let’s get to it.
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)

Rest about 30 secs

1 min Planche

then  roll into 30 second right hand side planche

then roll into 30 second left hand side planche

then 45 second regular planche

Burgerner Warm Up


Weight Training: Snatch Pull, Deadlift

Today we are going to work on the  Deadlift and the Snatch Pull. I personally don’t consider the Snatch Pull weight training however it is essential to develop olympic lifts. I mean technically you are using barbell and weights so it is weight training.

Really concentrate on form and quality of movement. You want to work up to a difficult weight but don’t sacrifice form. Once you drop your form, STOP this portion of training and move to the next. We want to avoid injury and developing bad habits. I’m speaking from experience from learning the hard way.

Deadlift: Coach Glassman on the Deadlift


Snatch Pull: Catalyst Athletics Snatch Pull Demo


Rest 5 min max


Work Out

12 min AMRAP


5 Back Squat

10 Push Press

5 Burpees


Cash Out:

1 min Max Effort Double Unders (If not double unders, do single unders)

1 min Max Effort Pull Ups

2 min Max Effort Sit Ups


Optional Skill Training

Team CrossFit Knees to Elbow (Strict)

3 Rounds

10 Strict Knees to Elbow




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


Operator Level ( 165 lb back squat/push press men/  115 lb back squat/push press women)

Level 4 (Prescribed) ( 135 lb back squat/push press men/ 95 lb back squat/push press women)

Level 3 (Intermediate) (125 lb back squat/push press men, 85 lb back squat / push press women)

Level 2 (Progressing) (115 lb back squat/push press men/ 75 lb back squat/push press women)

Level 1 (Beginner) (Comfortable weight for back squat and push press)

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