Workout of the Day

It all starts at the whiteboard. Each workout generally consists of a thorough warm up, strength or skill portion and conditioning aka the WOD

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. . .


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!


Make It Happen

When you’re out of town whether for work or play it’s often challenging to stick to your regular training routine. What I’ve found to work the best is planning it out and working with what you’ve got available.  Do a little research before your trip to see if there is a CrossFit box or gym which would allow you to stick to your routine.  If so, great. Then check out the schedule, call ahead to inquire about drop ins and ink it into your itinerary.

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If not; what are your other options?  Nature only, a hotel fitness center, yoga studio or some other type of facility close by that would lend a bit of spice to your usual routine?  Research it.  Know your options then schedule it into your trip.

Last vacation I found myself not within striking distance of a box or gym but I did have at my disposal the beach and the fitness center at my hotel.  So I took the first and last days for travel; hit the fitness center on Friday and the beach for some body surfing and a nice long walk on Saturday.

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Yes, I hear you; hotel fitness centers leave much to be desired and the choices are limited.  Here’s what I had to work with and a good little workout I created.

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The full body contraption was more than I wanted to attempt to figure out how to use.   I was on vacation and wanted to be in and out.  After scouting it out thoroughly I settled on the 20# db’s and an 8# medicine ball (the heaviest they had).

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Warm up:
10 minutes on the bike.  It had a television.  Yes a television.  Seriously?  I’m here to workout. Look at that LCD panel — reminds me of the TV remove.  Where’s the ‘ON’ button. I opted for manual, I do not want to think.
I followed that with 3 rds of 5 pull ups, 10 push ups, 15 squats aka Cindy

5 db hang power cleans
5 db front squats
5 db s2o (shoulder to overhead)
10 mb sit ups
10 RFT (rounds for time)

After the warm up was finished I was barely breaking a sweat.  Mind you I am used to working out in Florida in a box with no AC.  I like it hot.  Well, I looked around and there was not another person in the workout room and I spied the AC thermostat.  Dare I?  Yes I do, I turned the sucker off — they had it on 68.

Less than 5 minutes into my workout here comes maintenance.  Nice man, he thought the AC was broken. In between gasps for air I explained it was a little too cold for comfort and that I preferred no AC.  He was fine with that and I assured him I would turn it back on when I was done.

It wasn’t a record breaking workout by any stretch of the imagination but it got the blood flowing and helped burn off some of the creme brulee I had for dessert the night before. I’m not training for a competition, it was just good to get a little movement in. More than two days of inactivity do not bode well for me.

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And there are other things you can do while in a different locale such as take the stairs instead of the elevator if you have the option.  We were on the second floor of a smaller hotel and I had a lot of fun dashing up and down these stairs all weekend.  Be creative and make it happen rather than making excuses!