Archive for June, 2012


Stretch; 500 m med ball run; 20 air squats; 15 Wallballs; 10 side med ball tosses (each side); 5 Wall ball burpees


Complicated little sucker to explain. Its a “partner wod” but not really. Partner In Name Only. PINO wod.

20 minutes of Every minute on the minute you alternate doing:

(1) 2 Power Cleans + 1 Jerk;  followed by bodyweight movement for the remaining minute (1-5 situps, 6-10 hr pushups, 11-15 air squats, 16-20 burpees)


(2) 2 Rope Climbs (minutes 1-10) OR 6 Deadhang Pull Ups (minutes 11-15)

Rx was 205 but considering my 1RM jerk is 215 I scaled down to 185. Last few reps were pretty tough but I got them all up and had no misses. Im pretty sure I couldve power cleaned 205 for the work out but I am equally sure that I wouldnt have been able to jerk 205 that many times.

I forgot my socks so I was going to skip the rope climbs until Sergio gave me a quick lesson on the “foot” method (as opposed to the wrap around leg method). I got to say I wasnt sure about using it but it is much easier to use than I thought and there is no better way to learn than just doing it. I didnt get all the rope climbs because of time but I was happy to get the ones I did using what Sergio taught me.


Bergener Squat Prograom Week 1 Day 1

10×3 Back Squats @ 250# (75%)

I felt a lot better than I thought I would. No problems on any of the sets and I actually felt stronger as I went along. I took about 2 minutes between sets an that seemed to be more than enough. Things may get markedly harder in the next few weeks as I’ll be adding 10 pounds every week for the next 4 weeks but so far so good. I am aiming to do Day 2 on Friday.


Thrusters (5×2): 95, 135, 155, 175

Ran out of time again. Stupid blitz class. I probably (definitely) need to work faster but I feel better blaming it on the blitz class schedule. Anyways…felt decent. Second rep of 175 was a little shaky. The last 1RM i have on record for thrusters was 155# in early 2011/late 2010.



Two 7min AMRAP:

AMRAP 1: 6 pullups, 8 Australian one ring pullups, 10 Db rows @35# – 5rds RX

AMRAP 2: 6 Deadlifts @275#, 12 Reverse Lunges – 5rds+4 DL RX

I felt pretty good. Amrap 1 basically blows out your arms/pulling muscles and Amrap 2 your legs. I kept a good pace and I think I did comparatively well. I probably couldve finished a sixth round on the DL amrap.

First day of the Burgener Squat Program tomorrow.

June 23, 2012 – Rest Day – I finally saw Prometheus.  I would give it a 6.5 out of 10. The story is disjointed but it was visually stunning and it was beautifully put together. It’s no Alien or Aliens but it was entertaining. Suzy and I also learned a new game called Mafia at my buddy Ish’s place (Hi Ish) which was a lot of fun. Its basically a 20 minute murder mystery where you get to lie or try to figure out who is telling lies with a big group of people. Good times.

June 24, 2012 – Active “Rest” – A bunch of us from CFG bought a Groupon for a Dragon Boat racing lesson. Tony, Santi, Leo, William, Martha, Suzy and I headed out to FIU North were we learned the basics about Dragon Boat racing from a team that is based up there. There were about 16 people total in the boat. The mechanics of the paddling were interesting in that, ideally, almost all of the power should be generated by using your core.  Just as in most of the major lifts we do, power comes from the core/hips/midline and not from the extremities. There should be very little arm or shoulder pull. It was a little bit tricky to get used to but we more or less figured it out.  I think our teachers were impressed by how quickly we all caught on to it and the power we were able to generate as a group. There were plenty of invites to come back again and practice with them. It was a pretty good workout too. Going hard for a few minutes is no joke.


5 different 6 min AMRAP:

1. 6 Power Snatch M115/W75; 12 pullups

2. 10 Burpee Box-Jumps; 3 HSPUs

3. 75m farmers walk M1.5pood kb(x2)/W1pood kb(x2); 12 T2B

4. 75m buddy carry/5 deadlifts M225/W155

5. 60 WBs M20/W14; 60 ring dips

We revisited Friday Night Lights for Steph Pujals a friend and longtime CFG member who is moving to California. It was good to see a lot of familiar faces that I havent been able to work out with in a while for one reason or another. The 5 mini-partner wods were fun. Suzy was my partner and big props to her for carrying my fat ass on the buddy carries. She didnt stop to put me down once. I felt a lot better than yesterday. I had a small protein shake about 20 minutes before wodding so Im going to try that out over the next week and see if that helps.

Strength Work:

Back Squat 1RM –

warmup (135×5, 225×5, 2 sec pause)




I was really happy to hit some PRs back squatting after being stuck at 305 during CF Total only 5 days ago. I knew I had more in the tank. 315 and 325 went up relatively smoothly. 335 was slow and I had to fight through that hole in the middle pretty hard. A primal scream was involved. Very satisfied to see hard work payoff with a 30# PR (305# on 12/1/11). The bar doesn’t lie. The only downside of this is that now the weights for the squat program went up a bit.

Warm Up:

250m run, 10 spiderman lunges, 10 groiners, 10 shoulder taps, 10 push ups,

L then R of: 5 db snatches, 5 db clean & jerks, 5 reverse lunges, 5 db rows, 5 goblet squats, 250m run

Core Work:

5rds: 3o second front rack hold w/ 2 1.5 pood kb


3rds: 7 bear complex, 20 pullups

15:15 @115

From the high of hitting a big PR to the low of a horrible metcon. I felt like the walking dead about 1 min into this. I was just gassed way to easily. In all honesty I was tired going into the wod already. I just didnt feel like myself I dont know why this keeps happening but its becoming a worry. The only thing I can speculate is that maybe its diet, rest, and recovery and I need to reevaluate how I am approaching these areas.

Rest Day

I read a post on the Catalyst Athletics blog by Matt Foreman that had some important reminders/points about my nemesis the Jerk.

Most applicable to me was:

“You have to remember that jerking is a leg lift, not an upper body lift. When people see the jerk being performed, their first thought is that the arms are ramming the bar overhead. Actually, the power of the legs is the main factor in successful jerking. The arms obviously have a role in it because they extend and lock the bar overhead. But that bar comes off the shoulders because of the explosiveness and accuracy of the dip-drive phase. This is why it’s possible to clean and jerk heavy weights without having buckets of upper body strength.”

I think I will be going for my 1RM Back Squat on Thursday in preparation for starting the Burgener Program next week. We’ll see how it goes.