Sunday, April 27, 2008

I know the bar is not level on some of my hang-power cleans. It's a work in progress! It was fun!!
Got the skates out and it felt really good to be on them. The only issue I had was that it made me want to play hockey and or start Jumping, which is not a good plan. The whole reason I had to got out of hockey was because I've hit my head so many times. Which as you can imagine has causes me some issues! LOL!

I just had to push the limits and see if I could skate around with two 25# DB's!

After my little skate demo that I did for Ewunike she did "Fran" a scaled version.
Two 25# DB's
And she used a Band for her pullups.
21-15-9 of Pull-ups and thrusters for time.
Ewunike had great form on her thrusters and pull-ups I can see her flexibility and strength changing each session.
Her time was 5:30! Nice work my friend!
After Fran we work new skills and old skills in couplets. We still go for time but it's in more of a controlled fashion. If she needs to stop and get some cues we do that and work through the issue.

Thursday, April 24, 2008

At 6:30 this Am I met with Eva, Shashi, and Jessica for a workout. They all kicked butt. Once these ladies get moving they really have some power and motivation. If only we could meet more then once a week. Next week I'll have pictures. Good workout ladies!
We did a Tabata mix up

First Tabata KB swings
Second Tabata squats
Third Tabata Spider lunges
1/2 Tabata Wall push-ups
Then some weighted walking lunges and we ended on plank holds and Bootstrappers.

This picture is from Crossfit Elements that takes place on Sundays at 9am at Balance gym in DC. Elements is a part of Crossfit DC.

Wednesday, April 23, 2008

Updates on my workouts. I've been having a hard time with allergies which cause me to get migraines. So it's been a little hit or miss.
I've been doing multiple short workouts each day.
On my way to work I've been stopping at the Lincoln memorial and running the stairs. It's 40 up and forty down.
On Monday I did the 6 sets of stairs on my way into the hospital. Once I got to work I worked some skills
Wall squats
OHS with Pipe
Then did four sets of 15 OHS's
Fours sets of One handed OHS with 10# DB
Two sets of Sotts press's with 10#
Came home early due to headache.
Later that evening
Tabata swings
Ran 10 rounds at Memorial stairs with 15# weight vest.
Once at work
Mobility work
Spider lunges
Wall squats
Left work early again due to Headache
While cooking dinner
Tabata KB cleans
Then half Tabata of KB Clean and press with 12k KB
On and off during the day I've been doing GTG pushups.

Tuesday, April 22, 2008

Washington Capitals are Rocking the Red again tonight. Make sure you check out our T's on the link to the Right of this page! Exciting times here in DC!

Saturday, April 19, 2008

This has been a week of PR's for me. Which is a little surprising since I've been struggling with allergies for about 5 days. This time of the year I get migraines that come from congestion. I think I've had a headache for at lest 4 days and one night it did get the best of me and went into a migraine. It sucks!
OK so the PR's are
185# Back Squat
245# Dead lift-this is my old PR from before surgery.
85# Strict Press. Of everything this was the most surprising. It felt amazing to feel that bar lift off my chest and see it go passed my nose! Just amazing! I think I got 2 or 3 reps. Thanks Jerry Hill for the encouragement! And thanks Laura for the cheering and words of caution!
I needed a week like this. My workouts are hit or miss. Since surgery I've had to listen to my body in a new way. There have been days that I've so wanted to do somthing..anything...but no it had to wait. It's still like that. I might get 3 good days and then take off 2 or 3 days. Or go so easy that I walk away feeling like I've done nothing. Even today. I want to ride my bike so bad. I've been off the bike since November, I miss my bike. Yet, I just can't tell if it's going to be the day to give it a go or not.
Yesterday at Crossfit Old Town Challenge: After our strict press work.
Five min rounds of
4 ring Rows or Pull-ups for those that have them..not me!
8 push ups
12 squats
We did 4 rounds of Five minuets with one minuet rest in between. Body weight workouts will bring people to there knees!

The push ups kill me. I'm really into doing honest push-ups and I've been working on it almost everyday. The other day while I was fresh I wanted to see how many Honest, chest to the deck, no head dip and full ROM with arms push-ups I had. TEN....Just TEN. Going into yesterdays workout I was like Oh shit! I just had to do my best to keep my head in line and not except 1/4 or 1/2 push ups. Once I was fatigued it was hard to tell what I was doing. In my head I kept visualizing my body like a plank moving through space. It was hard and humbling. At one point I couldn't get my body down to the floor without falling on my face. It took me the good part of one minuet to get one push up at the end. Wheeew! I feel it today!

OK, enough about me let check out what my clients are ups too.
I'm back training two women from Di's office that I worked with last year. They have a biggest loser club going on and had me in to speak last week. I spoke about fitness and life style changes. Two women are very honest about just hating exercises. Out of 8 women who came to hear me talk about fitness and what it really is only two want to workout with me. Which is great, its better then nothing! The lies these women believe about fitness blew my mind.
"If I wrap my arms in this plastic fitness bands from sports authority will my arms get smaller?"
"I have big muscles in my thighs, so I need to lose weight in my tummy area. What can I do to get a smaller tummy and not make my thighs bigger?"

Better yet..this one. "If I workout for and hour one day can I eat more that day?"

We all kinda think that way don't we?

I was honest with them and told them that weight lose and fitness are gained by hard work. I encouraged them to find out what activities they enjoy that are active. Most of them said they like to walk. I also asked them to pick something in there daily routine that they could cut down on to make more time for being active. They had a hard time with that one.
We really are a lazy people. Once they get moving I'm sure they will find that it's more enjoyable then they frist thought.
I hope to win a few of them over to the active side. I'm not expecting that they'll become Crossfiting maniacs or Olympic lifters, just active.

Now for a Ewunike's workout this past week.

She had an introduction to the sledgehammer and tire! I think she liked it!

Saturday, April 12, 2008

Yesterday Diane and I went to Brookside gardens so she could take some photos. It was such a beautiful day! In the pond the frogs were all hooking up so I just had to reach in an pick a few up.

When I started to get bored I would find places to do pushups, Di spotted me on this one!

I love being outside and in gardens but would much more enjoy being on trails and hiking. But it's a good time for me to do some GTG's like pushups and dips.

Caps Win! Rock the red! Check out our T-shirt at

Friday, April 11, 2008

My friend Geroge of and concrete apparel just made this T-shrit up for tonights game. It's awesome! If you want one go to the link and pick one up. If you have any issues let me know. For some reason I can't get links to work on my posts so just go to

Alexander Ovechkin Is awesome! Ya gotta love hockey! Go Washington Caps!

Rock The Red!

Monday, April 07, 2008

click me

Some of you might be wondering why I'm affiliated with at com-bat sports site? Well first off it's Jason C Browns and if you've seen anything that he and Pamela are doing with Crossfit Philly you'll understand why I would want to be affiliated with them.
Second, this site is loaded....freaking loaded with Videos of Kettlebell skills, Bodyweight Training, Dumbbell Training, Injury Prevention and Mixed Martial Arts. If you can't see the cross over between com-bat training and Crossfit then your nuts! I've been looking for some fresh material and a good form that's a little different from the CF form. Since I think it's important to not get boxed up. This site is a hit IMO! Yes you have to pay to be a member, It's $15.00 a month. But well worth every penny and you can cancel at anytime.
We get a little spoiled with Crossfit being free but if people who teach us Crossfit can't make money then they can't keep bring us awesome information.
I had the privliage to hang out with Jason and Pamela this passed weekend and we had a blast.

click me
Go check out the site and let me know what you think. Also, Jason and Pamela always tell me that if there's a skill that you need help with or want to see demonstrated just ask them and they will put together a video to help you out.

My WOD for the day:
Be as lazy as possible! Sloth, I rocked it!

Sunday, April 06, 2008

Yesterday I attended a Strength & Conditioning Clinic held by Zack Even-esh, Pamela MacElree and Jason C. Brown.
It was a good time and a great clinic. I walked away with some new skills, new cues and ideas for training and coaching.

Zack is a beast! Unfortunately I did not get to see his jump squat, since according to Jason C. Brown the ceilings were only 20 feet high and Zack was afraid of "Exploding" through the ceiling! Maybe next time we will be outside so that Zack can demonstrate his Jump squat! I need to see that crazy shit!
I'm sure by now some of you have hear of the pregnant man that was interviewed by Oprah? Well I'm not sure if the tabloids have gotten hold of the Jason C. Brown Pregnancy or not, but I saw it first hand! It's true, I mean I don't think he could lie about it. By the size of his belly he must be in his second trimester! Yesterday that baby was doing BJJ In Utero! Good luck Jason, I hope everything comes out ok!

Wednesday, April 02, 2008

When I started to go to Crossfit Old town after my Shoulder surgery I wondered if I should do this. If you know me at all you know I love ball slams!It feels good to slam the shit out of a ball!
Anyhow I gave it a go. It really improved my ROM. I have been at a point where I was just not getting my OH ROM gains. It also took some of the slam out of it which can aggravate my shoulder.
Now, let me say that I did not go all out the first few times. I worked my way into it. Even now I can't just go balls to the wall. I have and had to control myself or pay the price.
As a CF coach it really has worked to get people into that full ROM and not stay round in there back. Overall I dig this exercise in more ways than one!
Good stuff Jerry!
My Before work WOD
3 Rounds
30 situps
30 MT climbers
Had to take it easy today. It's been a long week here at Mount Vernon ER so I can't kill myself.