Pull ups/Ring Dips/HSPU/ KB Swing

Thought this was a great photo of a garage gym, very dungeon feeling.
Who ever trains here is serious. Courtesy of SICFIT

20 min (AMRAP) As Many Rounds as Possible
5 Pull ups
5 Ring dips
4 (HSPU) Hand Stand Push Up
10 KB Swings 24kg

I got a total of 4 full rounds and 2 HSPU into the 5th round. I am terrible at HSPU so I am happy I got that many rounds.

I made my 80lb sandbag yesterday pretty excited to have a new piece of gear in the mix.


CF Main Site

This picture was to cool not to share courtesy of Crossfit Main Site

Today I did the workout from Crossfit main site.

7 rounds
3 reps 185lb front squat
7 reps L Pull ups

I did not record my time I just wanted to get though this bastard. My squat strength is terrible so the front squats were a real bear. I am not great a L Pull ups but I manage to get through them.

Check out the new page I added "The Gym" it has pictures of my training space and a detailed list of equipment I currently have available to me. My next project is to make a sandbag. Many years in the military I have accumulated some extra duffel bags. I am undecided on what weight to make it I am thinking some where between 90-120lbs.

The homemade sandbag I am making is going to be done using the instructions from Rob at Mountain Athlete he made a great video you can see below.



4 Rounds
400m sprint
25 push ups
20 air squats
Time: 21:27

135lb press

My 10 year old son played his first year of tackle football and wants to train to get better, I came across this interesting article about adolescent/preadolescence strength training. 


Holiday Fun

Its been a few days since I have been able to get on the computer. I have been having a  good holiday season. My wonderful wife hooked me up this year. I got a new Droid X phone and some new Vibram Five Finger, the Trek Sport model. So I am excited to give those a try tomorrow.

I really like this newer model the sole is just a tad thicker and the way the strap works makes for a much more comfortable and snug fit.



Going back to my post a couple of days ago I decided to start testing out my idea of breaking my workouts into different components.  Today I worked on strength and some endurance.

Power Clean max 215lbs

Weighted Pull ups
2 sets over hand

2 sets under hand

4 rounds
400m sprint
12 KB swings
5 ring dips


Press/Dead Lift/Knees to Elbow(KTE)

Decided to do some old fashion weight training today.

4 sets 10 reps
Press 115lbs
First two sets were unbroken then the last two were 6-2-2

4 sets 10 reps
Dead Lift 225lbs
All unbroken sets

40 Knees to Elbows (KTE)

One of the websites I check regularly Seal Grinder PT is putting on a pull up competition. I am glad to see this. Contests are always fun. I am going to submit an entry. My goal is to get 25 dead hang pull ups, for my entry. I realize this may not be enough to win, but it will be an insane PR for me. Check out the contest rules here.

Here is a great video shared with me today showing dedication, thought it was pretty inspiring.


Training and Philosophy (TAP)

Courtesy of: 3Rings

I have been thinking about many of the training programs I read, research and follow. I have decided to generate my own programming based on my personal athletic experiences and inspiration from the following resources.

My Goal: Develop a training program that utilizes Crossfit principles that can be customized to meet an athlete's specific need or sport.

Crossfit has proven that training a broad range of athetic skills at high intensity improves overall fitness and athletic capacity

Seal Fit
Has shown that with regular training, higher volume Crossfit style workouts
can be achived. They break their regular workouts into sections adressing diffrent athletic capacities, some of the primary areas are;strenght, stamina, work capacity and durability.

Crossfit Football
Crossfit Football has taken Crossfit princples and applied it to direct preparation for a specific sport. I really hope to see this same principle applied to basketball, I think it would be fantastic to see a Crossfit Basketball or Crossfit Hoops program. If it can be done for football it can be done for other sports.

I would like to break my workouts into to four primary catagories. Strength, Speed, Endurance, and Flexibility. I belive addressing these areas will provide the greatest benifit to athletes of all levels myself included. I intend to train 3 capacities per training day. This will allow for the rotation of training categories to prevent over training, and to allow for training to be completed in what I believe to be a reasonable time period 60-90 minutes. This time period should allow for an athlete to still manage family, work, school and general life commitments.

I will expand in future posts on how these catagories can be used to tailor programming.


Today was a busy day. Had to get up early to workout before the Monday staff meeting.

Warm up
10 pull ups
10 ring dips

2.5 mi run

1 hr hoops

I know basketball is probably not real PT but I love playing.

Found a pretty cool website some training info/ very entertaining reading, even the reason for the name in the "About" section is priceless. Talk to me Johnnie

They had a hilarious Tweet posted, I was laughing out loud and my daughter looked me a like what the hell is wrong with you. Tweet: "It is confirmed that you take it in the butt @CougarFit: @johnwelbourn Rumors have it you might be a power bottom "


Rest Day Recipe

Courtesy of: Everyday Paleo

Persimmon Love

2 lbs boneless skinless chicken thighs

1 red onion, diced

4 garlic cloves, minced

4 fuyu persimmons, peeled and diced

½ cup chicken broth

1 teaspoon fresh grated ginger

1 teaspoon poultry seasoning

A sprinkle of cayenne pepper

1 ½  tablespoons coconut oil

Sea salt and black pepper to taste

Season the chicken thighs with salt and pepper.  In a large skillet, heat 1 tablespoon of coconut oil and sear the chicken thighs for 3 minutes on each side.  Remove the chicken thighs from the pan and set aside. Add the other ½ tablespoon of coconut oil and the onions. Sauté the onions for 2 minutes.  Add the ginger, garlic, persimmons, poultry seasoning, cayenne, and a little more salt and pepper if desired and sauté for another 3-4 minutes. Add the chicken broth and bring to a simmer, stirring well and making sure to scrape any yummy pieces off of the bottom of the pan.  Add the chicken thighs back to the persimmon mixture, cover and cook for another 12-15 minutes or until the chicken is no longer pink in the middle.



40 lb ruck for 1hr traveled approximately 4.5 miles.
Not super fast but not to bad considering I haven't rucked for a while

1.5 hrs of full court basketball

My legs feel good but I am tired as hell after that.

I decided that I would start doing more ruck marches in the mornings its a good way for me to burn fat on an empty stomach. Plus bonus I can listen to some audio books on my IPod. I found an area on AKO (Army Knowledge Online) where I can download a ton. So I have about 6 books and 20+ hrs to listen to. Most of them are marketing, entrepreneurship and economics based. Not exciting for everyone I know, but interesting to me.


Hang Power Clean/Leg Raise/Bicycle

This was a cool picture I came across.

Courtesy of Crossfit Ktown 

30 Hang Power Cleans 135lbs
50 Leg raises
50 Bicycle Crunch (4 count)

My hips are a little tight today but some good long Sampson stretching really helped out. Surprisingly my calves are not that sore after all of the running I did yesterday. I am going to attempt my 5k route in my Vibram Five Fingers and see how I hold up. 


Run/Air Squat/Push Ups

Here is the track we started around the end of blue line.

Today my buddy Steve worked out with me so we had fun with it. We took turns running up a steep 200m hill then back down again. While one person ran the other did air squats, then the next time push ups then rest.

So the workout went like this

First round
Steve: running
Me: air squats

Second round
Steve: air squats
Me: running

Third round
Steve: running
Me: Push ups

We would switch off when the runner came back to the starting point, continued this way until we had each run to the top of the hill 8 times. The hill was part of a soapbox derby race track so it was pretty steep and my lungs burned like hell every time I went up that bastard.

Check out this video of the Navy Rail Gun test fire. Rail Gun
Here is a news article to go with it. Rail Gun



I had finals today so between that and a birthday party. I took the day off slack job I know but it feels good to get them done and out of the way!



Walking Lunge/Flutterkicks/Bouncing Ball

Serious teamwork

2 rounds
Walking lunge around a basketball court
100 Flutterkicks (4 count)
15 Bouncing ball push ups

Bouncing Ball: This is a version of a plyometric push up, where you explode with enough force to get your feet off the ground as well. I was not able to find a video demo, I will get one posted soon.

Check out this interesting story blending tech and fitness. Engadget


Rest Day Recipe

My legs are crazy sore today, I have been playing a lot of basketball on top of my workouts. So I am going to just stretch today and then go at it again tomorrow.

Below is a tasty looking Paleo recipe I found courtesy of My Paleo Kitchen hope you enjoy.

Chicken Breasts with Leek


- 4 chicken breasts
- 2 leeks
- 6 slices of bacon
- lard or butter
- olive oil
- thyme
- salt & pepper

Slice your leek into inch thick pieces and put them in a bowl with the chicken breasts. Put olive oil, thyme, salt & pepper in the bowl and preferably some soft butter or lard. Mix all the flavours together and make sure the leek and chicken are covered in fat.
Take an oven dish and use your butter or lard to grease it. Wrap 3 slices of bacon around each chicken breast. Leek goes in the dish first and the chicken on top. Cover with aluminium foil and bake for ~45 minutes at 200 degrees.


Wallball/Push Ups/Sit Ups

I love comedy this was to funny not to share

As many rounds as possible in 20 minutes (AMRAP)
10 Wallball 20lbs
15 Push Ups
20 Sit Ups

I got 9 full rounds and through 5 sit ups on the 10th. It was my buddy Steve's first Crossfit style workout. He was smoked but is willing to come back for more:)



Image from Carbolic Smoke

Please take a minute and remember all of the Americans that lost their life at Pearl Harbor this day 1941.

Deadlift 185lbs

20 Flutterkicks after each set above

8-8-20.... you get the idea.

I was getting smoked so I had to start switching back and forth between pull-up and chin-ups.

President Roosevelt - "Yesterday, December 7, 1941--a date which will live in infamy--"
Full Speech

History Channel This Day in History


Dips/Squat Cleans and Sit Ups

MLI Pictures, Images and Photos

4 rounds
10 dips
10 squat cleans with 35lb dumbbell
20 military style situps

News: Soldiers Turn to Diet Pills and Liposuction

Being in the military and having my own battles with weight control issues, I can relate somewhat to this article.

That said, it is BS. I monitor myself, and make smart decisions to control my weight, I don't starve myself, or use laxatives. I think people that are using these techniques are the people that only do PT the month before a PT test and then realize its not enough time to get themselves to standard. A little more discipline people come on!

While I have the public opportunity to be on a soap box I will say this about Army fitness testing. There should only be one standard either you pass the physical test (push ups, sit ups, and run) or not. If you weigh 300lbs and can run 2mi in 16min more power to you. Either make the standards harder or quit wasting the time. The other body fat measurement issue is the method of measurement. The method is essentially a ratio of the circumference of the neck and waist for males and neck hips and forearms for females. This system has a stated inaccuracy of 10%. That is pretty wide inaccuracy considering the standards for a 18 year old male has a max allowable body fat percentage of 20%.

Let me know what you think leave a comment.


Rest Day

My legs are smoked from yesterdays workout. So I am taking a nice rest day today. Had to work, which was not to fun. Second biggest game of the year for my favorite football team the Oregon Ducks. I didn't get to watch but I made sure to get regular updates, and of course they won.


Next Step the National Championship January 10 2011

GO DUCKS!!!!!!

Gotta show my love!!!


Overhead Squat/Double Unders

100 Overhead Squats with 45lb bar
100 Double Unders


Overhead Squat

Double Unders



I love playing basketball. Today got an hour and a half. Then did 100 sit-ups. Nice light recovery day. My chest and legs are still pretty sore from my squat max and 100 push-ups yesterday. Did some good stretching.

Found a good deal for Eastbay just thought I would share



Push Ups/Flutterkicks

My rings and pull-up bar.

Today was a simple calisthenic workout.

20 push-ups
20 flutter kicks


Back Squat/Over Head Press

Today was a good first day back after the holiday.

I played hoops for about an hour then did a max test on my back squat and over head press. I was pretty happy with my squat performance I PR'd by 10lbs. OHP was same as my last Crossfit Total

Back Squat: 265#
Over Head Press: 165#
100 sit-ups


Here is a funny video hope you enjoy. I would pay to get to exact this kind of revenge :)

Printer problem in Iraq - Watch more Funny Videos


Cold Run

Today was cold, winter is definitely here. Wore sweats long sleeve shirt and a beanie cap and was still pretty cold while running.

10 pull-ups
20 sit-ups
10 OHS with a bar

2 mi run in my FiveFingers

I don't know what it is about the shoe change but my posterior chain is absolutely smoked.


Short Grind

Today just did a short grinder workout (15 minutes) inspired by SEALFIT. It was just a continuously running circuit of various calisthenics mixed in as many creative ways as possible. Cannot remember everything but I did mix in some clapping push-ups which I have not done in a while, and some jump squats. Then some good stretching time. My hamstrings are very sore after yesterday. Still very jet lagged from a recent work trip. Great way to get my blood going this evening.


Barefoot Run

Just got back from a long business trip. Decided to day was D-day for switching my running to FiveFingers shoes.

Did 2 mi today it felt really good. Calves are pretty tired can tell different muscles are emphasized.


College Football

Gotta love college football season. I am an Oregon Duck fan myself, but they had the week off. So I decided to watch the South Carolina vs. Kentucky game, seeing as SC knocked of #1 Alabama last week thought I would check them out. Game was boring for a bit but he 4th QTR just went down to the wire couldn't miss that. Then Ole Miss is playing with the Ducks previous star QB so had to stay for that game. Well still needed a workout so decided on something I could do in front of the TV.

Push-ups and Sit-ups

14-13-12-11-10-9-8-7-6-5-4-3-2-1 = 105 total reps

Good workout and managed to enjoy the games :) !


Been Sick

I've been pretty sick coughing up bright green balls of goo, finally starting to clear up.

Yesterday was the first real day of PT back.
14 OCT 10

20 min run
1max set of pull ups (11 reps)
10 dips

Today was just an easy 2 mi run.


The Basics

This a workout I like to do when its been a few days between workouts.

5 rounds
20 reps 135# Bench-press
20 resp sit-ups

2.5 mile run