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    1 year ago  /  1,554 notes  /  Source: instagram

  2. Double-dipping :: @chadosaurus pictured // #caughtgramming #mextures #vscocam  (Taken with Instagram at Salt Lake City, Utah)

    Double-dipping :: @chadosaurus pictured // #caughtgramming #mextures #vscocam (Taken with Instagram at Salt Lake City, Utah)

    1 year ago  /  3 notes

  3. Workout Journal - Aug training session RECOVERY WEEK

    Last two sessions: 

    *RAMP + Core + extra time working on corrective patterns

    • TGU @24kg 
    • Swiss ball pot stirs
    • Side plank band rows 
    • Light goblet squat patterns in sagittal, frontal, and transverse planes 

    *Power: medball vertical tosses @18# - 5x5 

    *Strength: 

    • Overhead squat - 5x5 @135#
    • Weighted pullup - 5x5 @+45# 

    MetCon (lite): 10:20 for 30 rounds 

    • Speed rope 
    • KB swings @24kg 

    Today: 

    *RAMP + Core:

    • TGU + shoulder rotations @24kg - 3x3 
    • Plank rotations - 2x5ea 

    *Power: SA DB Snatch - 5x2ea @80# 

    *Strength: 

    • Strict overhead press @135# + SA/SL contralateral kb deadlift @16kg - 5x5/5ea 
    • Inverted supine grip bar row + transverse goblet squats - 5x8/5ea 

    Getting back into the swing!  

    1 year ago  /  0 notes

  4. Workout Journal - Aug training session RECOVERY MODE

    After a week of rest because of upper respiratory something or other, I’m steadily working back into things. 

    Here’s what was done: 

    *RAMP + Core + extra 10 min grooving my patterns 

    • Roll out
    • Static stretches, e.g half-kneeling hip flexor, lying triangle glute/hip, pro-stretch calf, etc., etc., etc. 
    • Dynamic stretches, e.g. bird dogs, cat/camel, half-kneeling hip/t-spine opener, etc., etc., etc.
    • Slideboard body saw
    • Swiss ball roll ups (to hand stand balance) 
    • TGU @24kg with shoulder rotation and windmills 

    *Power - single leg continuous hops (like broad jumping off one leg) - 5x6 

    *Strength: 

    • Bench press - 5x5 @225 
    • Deadlift - 5x5 @315

    *No MetCon - easy 10min row @35rpm (focus on breath control) 

    2 years ago  /  0 notes

  5. Matthias Steiner wins Gold. Shortly after promising his wife that he would win Gold in 2008, she passed away from a car accident. This is where he fulfilled that promise. The emotions are incredible. Live, love, learn, leave a legacy. 

    2 years ago  /  2 notes

  6. Workout Journal - Aug training session #5

    What was done: 

    *ViPR training - 5min of warmup + 20min of intervals (mulitplane movement) 

    *Power: 

    • Broad jump - 3x5 
    • Farmer carry (various) 6x50ft 

    2 years ago  /  0 notes

  7. Workout Journal - Aug training session #1/2/3/4

    Aug 1: D1 - lower body work, bear crawls, and conditioning

    Aug 2: Xcel - NROL Maximize Phase - Workout A

    Aug 4: Hiked Broad Fork 6 miles round trip - gained 3000ft in elevation in 3m 

    Aug 7: Detail below: 

    *RAMP + Core (spine stability): 

    • TGU + shoulder rotations @24kg - 1x3ea
    • Prone plank bicep touches - 2x30
    • Prone ball circles - 2x24

    *Power - KB Snatch @20kg x80 

    *Strength: 

    • Reverse lunge with front DB raise (synchro) + TRX aussie row - 2x12ea/12
    • SL swiss ball ham curl + ball supine bridge + SL balance swiss ball decline pushup - 2x8ea/30s/8ea 

    *MetCon: 

    • 10x uphill sprints @9.5inline/9.5mph - 15:30 
    • Airdyne cruising (if such a thing is possible) - 5min + 1min w/u to sprint finish

    2 years ago  /  0 notes

  8. Workout Journal - July training session #16/17

    Finished July with 17 training sessions. A few off the mark, but holidays and birthday got in the way. Onward. 

    2 years ago  /  0 notes

  9. Where is my solace :: #gldmtninslc galactic edition // #mywasatch #vscocam #thebeecrew  (Taken with Instagram at Atop the Salt Lake City Library)

    Where is my solace :: #gldmtninslc galactic edition // #mywasatch #vscocam #thebeecrew (Taken with Instagram at Atop the Salt Lake City Library)

    2 years ago  /  0 notes

  10. Workout Journal - July training session #15

    Trained at D1 this morning. Sweat….alot. 

    Lots of lower body work. Intervals and running. Bear crawls….gotta love those. 

    2 years ago  /  0 notes

  11. Workout Journal - July training session #14

    Training session #13 was testing: 10/20 yard dash, Broad jump, and Vertical leap (unilateral and bilateral). 

    Training session #14 was: 

    *RAMP + Core: TGU @24kg + TGU @barbell + Bosu ball rotation/plank 

    *Power: SL box jumps @24” + SL sprinter hops @24” box 

    *Strength: 

    1. SL deadlift + incline bench 
    2. Front squat + inverted BW row 

    MetCon: FAIL - Airdyne - 3x15s 

    2 years ago  /  0 notes

  12. Workout Journal - July training session #12

    Today I did Sunday’s WOD from the CF website with some SLPD guys (also from the Men’s 2012 CF Games) - Mind you, I’m not a Crossfitter, but I think I did alright: 

    M/34/198/5’9” 

    RX @19:10

    For time:
    155 pound Overhead squat, 10 reps
    10 Box jump overs, 24” box 
    135 pound Thruster, 10 reps
    205 pound Power clean, 10 reps 
    10 Toes to bar
    10 Burpee muscle-ups (NO RINGS SO: burpee + 4 pullups + 4 dips = 10 burpees, 40 pullups, 40 dips)  
    10 Toes to bar
    205 pound Power clean, 10 reps 
    135 pound Thruster, 10 reps
    10 Box jump overs, 24” box 
    155 pound Overhead squat, 10 reps

    Most (prob all) of the games guys did this in sub 10:00….and so it goes. I’m 110% sure the NO RINGS MOD blasted me. Doing the burpee muscle ups instead, I’d easily have shaved 5min and a lot of energy. No excuses. I am comfortable with my effort, but I know I can do better than 19min. 


    2 years ago  /  0 notes

  13. Workout Journal - July training session #11

    Worked out with my cousin at BFS…it was good! Here’s what was done: 

    *RAMP + Core: TGU (w/ shoulder rotations) 

    *Power: Power clean - 3x5 

    *Strength: w/u to heavy deadlift 

    *MetCon: 2min:2min - complete each interval (including work/rest) in 4 min x 5 (20min total) 

    • x10 KB swing
    • x10 ball slam
    • x5ea KB/DB push press 
    • x10 15yd ladder
    • x5 burpee 

    Doesn’t look like much, but it hit a lot of stuff in a short period. 

    2 years ago  /  0 notes

  14. Workout Journal - July training session #10

    What was done: 

    *RAMP: TGU @32kg - 1x3ea 

    *Vertical Barbell Complex - x5 (rest 5s between) 

    • Deadlift
    • Row
    • High pull
    • Front squat
    • Strict overhead press 
    • Back squat

    *Power Output - Airdyne 3x30s @30kcal 

    DONE!

    Here’s what’s next:

    *KB complexes 

    then…

    *Complete 1 round every 4min for 20min 
    x10 hardstyle KB swing
    x10 ball slam
    x10 double KB push press
    .17 mile run or 250m row (:50-1:00 pace)
    x5 burpee

    then…

    *Slide board intervals 20:10 for 6min 

    2 years ago  /  0 notes

  15. Workout Journal - July training session #9

    I kicked my own arse today and I’m smiling about it. What was done: 

    *RAMP/Core: TGU + Barbell TGU + KB overhead walk (100 ft) - 3x3ea/1ea/2

    *Power: 

    • Broad jump - 2x5
    • Power clean - 5/3/1 

    *Strength: 

    • SL barbell deadlift + KB Push press - 3x4ea/8
    • SL box squat + Chin-up - 2x6ea/10 

    *MetCon: Ring the bell best time for 20reps: :30/:25/:24/fail - goal is <:20

    ViPR training tomorrow…fun fun. Just recovered from Friday’s session.  

    2 years ago  /  0 notes