Monday, August 20, 2012


This is the next upcoming competition. The program isn't going to be changed much. He has (Scott) posted two workouts so far, and i'm sure some more are to come. We'll play with them a little bit, but don't expect to have the whole week switched around. 

I booked our hotel for the weekend. Scott says it's within walking distance, so that's nice. 

Ramada East Hanover
130 New Jersey 10 West
East Hanover

Joe and Dave, you're bunking with me. We'll have 2 queens, and most likely able to get a roll-out.  I'll also be driving. I ask that you guys prepare your supplements properly before we leave. We are also going to go to the super-market (Trader Joes) and stock up for the weekend so we can save money, and time.

Guys, I want you to start moving a little quicker through the workouts. Heart rates should be kept high, sessions should not go past 2 hours (tops). Even if it takes you some time building up, you should have an idea of your numbers and get there rather quickly. 

3 sets of max L-sit - 2011 games standard - rest 60s between attempts

400m run 


Snatch from floor + hang snatch - heavy "single" then proceed to....

Snatch singles - near maximal weight - 3-5 sets @90% and above


3 sets of 5 of:

Weighted ring dips (AHAP) - rest 60s

 Shoulder Press - (AHAP) - rest 60s 



Thrusters @165#/185#/205#
Muscle ups

Accessory :

5 sets of:
10 Supine Ring Pull-ups
12 GHD situps 

An analysis of Joe "The Juice" "Joey" Arias food log 

5 days out of the week this is pretty dam accurate

meal 1 - 4 strips bacon , 2 whole eggs , 6 egg whites
half avacado , fruit (usually apples and cantelope)

pre-wod shake - 10 bcaa , 10 glutamine , 25 g karbolic, 5 g creatine

post wod shake - 50 grams hydro whey, 10 g glutamine, 10 g creatine, 25 g karbolic

meal 2 - 8oz 96 % lean burger , sweet potato , half avacado

meal 3 - 5-6 oz chicken breast tenderloins, random stiry fry veggies about 2 handfulls , cashews

meal 4 - 8oz 96 % lean burger , sweet potato , half avacado

meal 5 - 2 salmon patties , asparagus and maybe some fruit and almond butter

Pre bed time shake or Post second wod shake - 50 grams hydro whey, 10 g glutamine, 10 g creatine, 25 g karbolic

Before I give my two cents on this, just understand, I'm not a nutritionist. I spend a fair amount of time reading about nutrition, diets, etc. With that being said, there are always people out there who will disagree with me, you, and tell you there is a better way. And that's just fine. Take everything with a grain of salt. Heh.

First, there's not nearly enough vegetables in this diet. Not by a long shot. For the most part, it does a pretty good job avoiding sugar and keeping true to the Paleo protocol.

I'm not a big fan of the karbolic crap. I'm just not. Eat a sweet potato or a banana instead. It's cheaper, and better.

It's a lot of meals, which means a lot of work. Like I've said before, I'm a big fan of IF ( It saves time, which means you can be more productive. Worth reading at the minimum.

I'm not entirely sure on what his goals are, aside from "getting big".  Performance wise, he doesn't need to get any bigger. He needs to lean up, and work on his gymnastics and motor. The strength is there.

Sunday, August 19, 2012


Hope the weekend treated you well enough.

Warmup Requirement 

A. 1000m row


A. Clean (squat) - 7 x 2 - touch and go - build up in weight as you progress - rest 2 minutes between sets

B. Power Snatch - 7 x 1 @ 85% of max - rest 60s


A. Front Squat - 5 x 2-3 reps @ 30X5

Conditioning (courtesy of CrossFit Invictus)

AMRAP 6 minutes
165# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps

Rest 4 minutes

AMRAP 6 minutes
155# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps

Rest 4 minutes

AMRAP 6 minutes
135# Snatch x 3 reps
Burpee over barbell x 6 reps
C2B pullups x 9 reps


Well,  Dave came in first. Big surprise. HUR HUR. Christina came in third, although she should have taken second. Apparently some people don't follow rules and decided to stick their fingers in the holes of the plate for some extra leverage. Whatever.

Today is a rest day. Mobilize, stretch, maybe do a 20-30 minute light row/swim if you have the time. Your backs are most likely going to be tight as a fuck so stretch them out.

Friday, August 17, 2012


Today is week 3 of the subway series. The workout is a ladder up of Diane, the same as Open workout 12.5 (11.6). Due to this, our training will be slightly out of arrangement .

Go here to lose body fat

It seems as if my Facebook feed as of late is becoming more and more littered with CrossFit bullshit. Don't get me wrong, I love CrossFit, but for fucks sake, there are some really fucking annoying people out there. Even Rudy from OutLaw, who does some badass programming can be a total douche. Yes, you're cool dude, you're a badass and you don't take shit from anyone. We get it. Suck a fat one.

I suppose it's hypocritical, as my blog (or whatever you might call this ) is the same shit as all the others out there.

I posted a link up to A great resource on Intermittent Fasting and training. Check it out , or don't.

If you have a Netflix account, check out "Elite Squad Enemy Within" for a dope action flick. Matt Reeve (Christopher Reeves son), who is a client of mine (yes, a claim to fame) recommended it. He knows his shit. Matt also let me have his couch. It's micro-suede and comfortable as fuck.

Anyways, it's the weekend. Dave has shit to do, Christina can't stand CrossFit and having it take up all her time, but she's still obsessed with it. Maybe she's just obsessed with hating it. Either way, here's your programming for tomorrow.

Subway Series Event 3:
AMRAP 7 minutes
3 DL @ 225#, 3 HSPU
6 DL, 6 HSPU
9 DL, 9 HSPU....etc

Every two minutes, for a total of 16 minutes ( 8 sets) perform
1 Snatch Pull + 1 Snatch

Build up in weight as you go. Start low. Try to finish with a heavy/near maximal weight. At this point, I know your backs may be fried from Diane, so we'll just make do .

5 sets x  
BW Bench Press x max reps
Strict Pullups x max reps
rest precisely 3 minutes between sets

Finish with some mobility work and stretching. I'm not sure how long it's going to take to actually start lifting. If it's not happening, we're heading somewhere to do sprints.  Squats on Monday. Lots of them .

Thursday, August 16, 2012

Ladies, gents, welcome to the blog. This will be a place of ramblings, articles, discussions, rants, and more importantly, workouts. Expect changes to the site as time goes by, as it is quite raw at the moment. I encourage you to comment, leave feedback, etc.

Fridays workout is coming a day early, so here you go.




Hang Power Clean x 5-3-1 - focus on speed and the catch.


EMOTM x 2 BS @ 85% x 10 minutes


15 HPC 135#
5 Burpees

10 HPC 185#
10 Burpees

5 HPC 225#
15 Burpees

rest exactly 3 minutes

500m row
100 DU

The goal is to finish this conditioning workout under 10 minutes. Scale accordingly.

Wednesday, August 15, 2012


Rest Day

Spend 15-30 minutes rolling out, doing mobility work, stretch, get a massage etc. 

Thursday, May 17, 2012