The right combination of weight training and conditioning performed in a progressive manner at intensities and volume that enable you to reach your goals

BS, no bs

No BS, this workout will get you stronger and the catchy little conditioning portion will help ward off some extra pounds while you most likely consume some extra cals pre holidays.

As always, scale the load and/or volume accordingly along with progressions of movements if needed.  Anyone can do this workout; the intention is to modify according to your abilities and fitness level.  #zeroexcuses.  If you’re not sure how ask in the comments section and we’ll be happy to help.

Warm up:  2 minutes of jumprope; 2 x 10 pass throughs, 5 push ups, 10 scap pulls, 10 good mornings, 10 squats

Strength:  Squat
Linear progression 3 x 5 (up 5 to 10#)
Rookie 5 sets to find a heavy 3
Veteran 5 x 3 @75%

An important aspect of weight lifting — it’s not how much weight is on the bar that matters most but how you move the bar.

50 pull ups*
50 push ups**
50 sit ups
50 thrusters 45#/35#
For time
*scales are jumping, banded or ring rows
**inclined with bar/box, bands

Don’t let the holiday pounds get ahold of you, fend some off with a little more intensity in your workouts. This was a good one!

Workout of the day – Fight to the Finish

With the holidays around the corner there are a couple of ways to view your workouts.  If you are a competitive athlete – professional or recreational stay on your current game plan provided it’s working — it’s all about performance.

If you’re training for GPP (general physical preparedness) aka general fitnees, looking good naked or just wanting to mix things up a bit jump on board.  Our workouts focus on weightlifting and metabolic conditioning.


Warm up:  3x – 250 m row, 5 inchworms, 10 empty bar good mornings


Strength:  Deadlift
Linear Progression 3 x 5 (up 5-10#)
Veterans 3, 3, 3, 3, 3 (work up to a heavy set of 3)

Spend 1 minute at each of the following 5 stations:
DB push press
lateral hops 6 – 12″
ball slams 35#/25#
Russian swings 53#/35#


Take a 1 minute break and repeat for a total of 3 rounds.  The clock does not stop or reset between exercises.  One point is given for each rep except on the rower where each calorie is one point.

And remember, it’s a fight to the finish. . .


Top 10 Excuses Not to Exercise

I am not known for my patience; my learning and coaching style is one of a militaristic drill sergeant and I do very well on both the giving and receiving ends. The best way for you to motivate me is to tell me I can’t and get in my face.  I will rise to the occasion often in full fighting mode.   I’ve learned the hard way that doesn’t work for everyone and most days I adjust my style to my prospect or target.

Not today.  Sometimes you just have to tell it like it is. . .


1. You don’t have the money.  It’s an investment in your health.  You don’t have to have a personal trainer or exclusive gym membership; all you need to begin is the will to do so.  Walk, jog, run or bike and do basic body weight exercises to begin.  Invest in a pair of dumbbells one set at a time; add in a medicine ball, then a barbell as you can afford and before you know it you will be on your way to a well stocked home gym.

2. You don’t have the time. We all are given the same 24 hours in a day. We can all find 1 hour 3 times a week to do something physical in order to improve our health and activities of daily living.  Give up television, surfing the net or whatever is standing in your way.  Worst case – find 30 minutes three times a week.

3. You’re under too much stress right now.  And other people aren’t?  Part of the reason you’re so stressed is because you’re not doing anything to relieve it.  Your stress will be lessened if you physically work some steam off.  And you will be better able to handle challenging situations and problems

4. You need to lose some weight first.  Well let’s start with not walking to the refrigerator so much and moving it outside or into a gym.  Lifting heavy things and conditioning will initiate and expedite the loss of body fat. Reign the diet in simultaneously.

5. You hate to exercise.  Well I hate to break it to you but it’s as vital to your well being as sleeping and eating.  Find something you like; there are many forms, methods and modes.  You may not love it but you will love the results and that should be enough to keep you motivated.

6. You’re too old.  You’re too old not to; you can improve your strength at any age.  Use it or lose it; prevent dis ease and disability before it happens.  If you’re already there you can usually lessen the degree if not reverse it.

7. You don’t want to get sweaty and it hurts.  Sweating is healthy, take a shower afterwards.  Sweating will aid in the releasing of toxins in your body.  Don’t overdo your exercise in the beginning; move in a progressive yet intelligent manner in regards to volume, load and frequency. Realize there will be some discomfort along the way.  No pain no gain.  Suck it up buttercup.

8. I don’t want to work that hard.  Then get used to mediocrity in all areas of your life at best.  Buy some long term care, you’ll most likely need it.

9. You’re not seeing results.  Evaluate your training program.  Do you have goals and a plan and program to achieve them? If not take a step back and get that figured out.  If you’re not losing weight that is most likely nutrition based in which you need to evaluate your food intake.  Keep an online food log for a week to see where any problems may lie.  That will enable you to know what to change.

10. You don’t know what to do.  Hire a personal trainer or join a group exercise class; if that is not an option take advantage of the wealth of free information online.  With some research and effort you can learn.

There you have it.  Questions?

Moral of the dissertation:  You can have excuses or results but not both.

Where are the weights? Bahahaha. . .

Some days you need a little lighter load.  That may seem contrary to what I typically preach but it feels good every once in awhile to go a little longer and not always at ramming speed.  In addition taking it outside and getting a little dirty is a lot of fun.  Try this one. . .


Warm up:  2
x – 200 m run, 10 squats, 10 spidey lunges, 10 calf raises

1 mile run for time; rest 5- 10 minutes


Min 1:  25 yd bear crawl
Min 2:  10 tire flips
Min 3:  100 m sprint
Min 4:  30 s plank hold
5 rds (20 min)


Score:  mile time and minutes completed


Lifting heavy is my jam.  I like being strong, I like having muscles and I like how it makes me feel.  I will never give it up.  Period.  End of story.  While that will dominate the majority of my training neglecting the oxidative system and other aspects of fitness just because I don’t like them isn’t smart or even healthy.

What you are training for should dictate your programming; my current goals are not for performance in sport but rather looking good, feeling good, retaining function and aging well. With that in mind some occasional training of all fitness aspects should be worked into my program.

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You know that whole CrossFit theory of being well rounded in the top ten components of fitness “endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy”.  While I’m quite content to focus 65% of my efforts on strength, power and speed I don’t overlook the other seven.

Of those ‘other seven’ endurance is tied for last place right alongside flexibility.  I have drank the Kool Aid so although minimal I devote a little time to both.  After all we must get comfortable with the uncomfortable to be our best in all we do.

After heavy legs on Monday and heavy chest and shoulders on Tuesday it was time for some capacity development so I opted for our CF workout of the day which looked to be a good one.

Warm up:  300 yd turf jog, 20 jumping jacks, 20 mountain climbers, 20 high knees, 20 butt kicks, 25 yds burpee broad jumps, 25 yds walking toe touches.

Part A –
E2MOM for 16 mins 200 m Sprint (8 rds)

Part B –
E3MOM for 15 mins (5 rds ea)

Min 1 – 30 double unders

Min 2 – 15 American KB Swings (53/35)

Min 3 – 10 Burpees

You can’t always tell by how something looks on the whiteboard but that looked to be pretty brutal.


And it was.  But we did it.  We managed every sprint and completed every round of Part B.  It wasn’t easy and we’d glance over at each other during the workout — a silent ‘you can do it – almost there’ message.  After the fact I have to admit in a sick sort of way I enjoyed it and it felt really good afterwards.

And while I’m back to the weights today I needed to get that heart rate up for an extended period of time and tap into an oft neglected energy system.  While it will never be the mainstay of my training I will include those workouts more frequently getting comfortable with the uncomfortable for the best results.

Circuit Crush

Time to get that heart rate up!  Is it CrossFit, circuit training or weightlifting?  A little bit of each; no matter what you call it it’s guaranteed to push your metabolism into overdrive. Ready? Let’s go. . .


Warm Up:

Run 400 m, row 500 m or jump rope for 2-3 minutes; something to get your blood flowing. Then perform 2 rounds of 5 pull ups, 10 push ups and 15 squats.  Don’t have a pull up? Modify by using a band or do a recline row.  All we’re looking for is a way to warm up the back.

Now let’s continue the warm up by doing a few lighter sets and setting up our bars.  I use this time to figure out my working weight while preparing my muscles and joints for what’s to come.  I would recommend using approximately 60 % of your 1 RM for each lift.  If you don’t have a 1 RM max go with a moderate weight.


Back Squat x 5, 6, 7, 8
Flat BB bench press x 5, 6, 7, 8
Deadlift x 5, 6, 7, 8
BB shoulder press x 5, 6, 7, 8
Chin up x 5, 6, 7, 8 (scale to a reclined row if you don’t have at least 10-12 chins and feel free to add weight if you have 20+)

We’re going to do 4 rounds of this circuit starting with 5 reps each exercise and rest 30, 45 or 60 seconds between the lifts. Base the rest time on your fitness level; beginners rest 60 s, intermediate 45 and advanced 30 seconds. Stay with your chosen rest period.   On Round 2 increase to 6 reps, Round 3 to 7 reps and on Round 4, 8 reps.

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Should you fail to complete the desired number of reps complete as many as you can and then move on to the next exercise.

Notice we chose all big movements.  That’s because we will use more muscles and more weight in a shorter period of time. Which will cause a lot of good stuff to happen that leads to the results you want.

And the convenience of this circuit will allow you to set up almost every exercise in a single power rack.  You can switch the weights during your rest and use the pull up bar across the top. You can probably get by with 2 bars and a bench which you will need to roll in and out of the rack during your ‘rest’ periods.  Very doable.


An efficient workout from a time standpoint that will give you big gains! You should feel something like this at the end. Make sure you stretch out well cause tomorrow we wod again!