Saturday, January 14, 2012

USAW PERFORMANCE LEVEL 1 Olympic weight lifting certification

In Amelia Island, just north of Jax, at Crossfit Amelia Island. Doug Lane and the one and only Harvy Newton are running it. Totally worth the $$. Harvy has a great way of explaining the lifts, and things to look at and correct as a coach. Having a great time. Good mix of lecture, breaking down lifts on video, and hands on running drills, and of course lifting some decent weight. Here with Levi and Kaylin. Looks like Levi and I are sharing a bed. Sucks for him.

Thursday, January 12, 2012


5x3 hang squat clean @185

3rounds of:
25 GHD sit ups
10 kb swings @100#


Hang cleans felt great. WOD should've been faster but felt good. Glad I'm on the GHD more often. And the big kb is heavy after a while.


Yesterday with RH.

7 rounds for time:
7 ring dips
7 dead lift @185#
7 kb swing @55


Not sure RH time but I did beat him by almost a round. Everything unbroken. Shoulders felt good. Been a little tweeky for the past week. Need to be icing more. I know better.

It's been too long

Im back. It's been too long

Monday, March 14, 2011

M.E. Thrusters

M.E. Thruster


Felt good. Elbow held up, little tight and sore now. but was working at the box. Def could hit 225. 215 went up easy, but I played it too safe.
10-1 and 1-10 reversing pyramid ladder
115 lb thrusters
Knee to elbows

10:01. Shoulda had sub 10. But very glad I did it. Painful one. WOD with the boys also is a winner.