Sunday Training September 16th

5:45am – Wake Up and Get Ready for early morning training
*POO @ rougly 6:15am – Yep, we all got to do it

7:00am – Training Session
*Pre Workout – Double Espresso/Creatine 5g/Beat Alanine 5g + Reggae Music during warm up
Warm Up – 1mile Airdyne, 500m Row, 400m Run, Gear Set Up, 2-10 reps of everything before starting

5 min amrap @85%
12 OHS 95#
12 burpee box jumps 24″
12 chin up
3 Rounds + 1 Rep

Rest 3 min
5 min amrap @85%
18 kbs 1.25 pood
12 push ups
36 double unders
4 Rounds + 12 Reps


Rest 3 min
5 min amrap @85%
20 wall balls
10 toes to bar
15 calories airdyne
2 Rounds + 33 Reps

Rest 3 min
5 min amrap @85%
24 air squats
12 ghd sit ups
4 muscle ups
3 Rounds + 11 Reps (MU 4, 2/2, 2/1/1)

Rest 3 min
5 min amrap @85%
Run 200m
20 walking lunges
3 Rounds + 10 Lunges


*Every Sunday I have these types of training sessions to look forward to. This style of programming makes all the difference for me as I attempt to improve my abilities in areas of weakness. What I mean by that is having something each weekend to mentally prepare for that is similar enough to the previous weekend that I can create an expectation of myself in terms of exertion, but also different enough that I am challenged and need to adapt. Volume increase, movements stay about the same, repetition variable is slightly different, but the goal and mentality stays constant.

*PWO Fueling – 32g Protein/50g Carbs – liquid

9:45 breakfast – 1 Grapefruit/3 Eggs/Onions/Sun Dried Tomatoes/2 Slices Bacon + Coffee w/ Cream

9:30-12:00 – Coached and spectated at the TJ’s Gym/SF CrossFit Team Throwdown. Kelly, coach and owner at San Francisco CrossFit had planned out a few brutal tests of fitness today for our athletes. TJ’s Team included Dan Felling, Ingmar Bastian, Greg Crane, Hilah Schutt, Bridget Yates, and most importantly Megan Kaden. It was so much fun to cheer for them all but even more fun to watch my girlfriend Megz work so hard. I’m super proud of her today for agreeing to participate and battling any anxiety or fears she may have had. She was a stud today. Maybe not first place in anything but she didn’t have any holes in her game today. She handled everything from Zercher Squats (totally new to her) and probably pound for pound lifted most of any athlete today. She showed great endurance in an endless series of squat cleans and pull/t2b complexes. And lastly she demonstrated great shoulder stability and control while performed overhead dumbbell step ups. Great Job Baby!

12:30pm – Lunch
– Chicken Salad
– Ketchup
– Sweet Potatoes cooked in bacon fat (drool)

12:30 – 3:30 – Programming and computer work

The rest of the day has some special things planned that I cannot talk about yet. I’m surprising Megan today with a couple things to reward her for a great competition and effort.