tag:blogger.com,1999:blog-81028267816585696882024-03-05T02:37:19.174-08:00DBB been murdering shit since 2008FUCK THE PAINbirdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.comBlogger173125tag:blogger.com,1999:blog-8102826781658569688.post-25052863680882354892012-01-16T19:33:00.000-08:002012-01-16T19:33:16.314-08:00Starting a Weightlifting Team by Greg Everett - Catalyst Athletics Articles<a href="http://cathletics.com/articles/article.php?articleID=79">Starting a Weightlifting Team by Greg Everett - Catalyst Athletics Articles</a>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-71331385960283903542012-01-16T19:21:00.000-08:002012-01-16T19:21:44.757-08:00Everett Volume Squat Cycle - Complete Program by Greg Everett - Catalyst Athletics Articles<a href="http://cathletics.com/articles/article.php?articleID=109">Everett Volume Squat Cycle - Complete Program by Greg Everett - Catalyst Athletics Articles</a>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-12279338898674923732012-01-14T16:01:00.000-08:002012-01-14T16:01:59.197-08:00USAW PERFORMANCE LEVEL 1 Olympic weight lifting certificationIn 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.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-81506287717545113852012-01-12T18:19:00.000-08:002012-01-12T18:19:13.414-08:001/12/125x3 hang squat clean @185<br />
<br />
3rounds of:<br />
25 GHD sit ups<br />
10 kb swings @100#<br />
<br />
4:23<br />
<br />
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.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-73110520473581315532012-01-12T18:05:00.000-08:002012-01-12T18:05:08.546-08:00YesterdayYesterday with RH. <br />
<br />
7 rounds for time:<br />
7 ring dips<br />
7 dead lift @185#<br />
7 kb swing @55<br />
<br />
5:23<br />
<br />
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.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-31302230090003290552012-01-12T11:31:00.000-08:002012-01-12T11:31:09.195-08:00It's been too longIm back. It's been too longbirdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-26415384300711737262011-03-14T16:37:00.000-07:002011-03-14T16:37:50.319-07:00M.E. ThrustersM.E. Thruster<br />
5-5-3-3-1-1-1<br />
<br />
115-135-155-175-195-205-215<br />
<br />
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. <br />
Then<br />
10-1 and 1-10 reversing pyramid ladder<br />
115 lb thrusters<br />
Knee to elbows<br />
<br />
10:01. Shoulda had sub 10. But very glad I did it. Painful one. WOD with the boys also is a winner.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-69054264621407770982011-03-14T16:33:00.000-07:002011-03-14T16:33:32.957-07:00Deadlift 1 rep<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/j2CJavlbOKI" title="YouTube video player" width="440"></iframe><br />
<br />
After coaching on Saturday I wanted to see where my deadlift was. Probably not the best idea after the challenge WOD but whatever. I want a big dead....birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-31089195426775490792011-03-11T17:29:00.000-08:002011-03-11T17:29:31.048-08:00Challenge WOD #420 min AMRAP<br />
20 meter walking lunges @ #135<br />
15 box jumps @ 24"<br />
10 hspu<br />
<br />
5 rounds + 3 hspu<br />
<br />
Loved it. Think I coulda gone harder, but I didn't push, so fuck it. Its been too long since I did a longer hard WOD. It was what I've been missing. I love that I'm getting a lot stronger doing all this lifting, but a good ass beater every week is good for me. CrossFit or Die, and WOD it like you stole it......birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-90438979906954768512011-03-07T17:11:00.000-08:002011-03-07T17:11:53.758-08:00M.E. OHS then a WOD<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/gFZP8lrfi2M" title="YouTube video player" width="440"></iframe><br />
<br />
Was a good day for me to lift. Having my boys there to push me was what got me big #s. <br />
<br />
Then. <br />
10-1 Pyramid of 1/2 BW OHS<br />
1-10 Burpees<br />
<br />
7:34 Smoked my hips. Was fun, and burpees always kill.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-85807485532178257712011-03-03T03:45:00.000-08:002011-03-03T03:45:01.299-08:00Back Squat and Row<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/hsxIeuAyaTs" title="YouTube video player" width="440"></iframe><br />
<br />
4 rft <br />
10 b sq @ 225<br />
250 mtr rowbirdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-39249453659078275492011-02-28T18:49:00.000-08:002011-02-28T18:49:38.872-08:00M.E. DeadliftMax Effort Deadlift <br />
3-3-3-1-1-1<br />
375-395-405(PR)-420-395-405<br />
Felt good to move 420. Its been a while and I need the deadlift focus. Lifting alone has gotten better as well. Never really thought I could bring max effort alone, but lately its been no problem. Although I say that and may have been able to go bigger with RH, TG, or JB pushing me a little more. Either way happy with that. School Blows and I really don't think I'm gonna have the time to train this year like I would like. There are goals to be met, and I think I've only begun to see how tough its gonna be to balance, school, work, and training. Maybe there is only so much I can do. But to admit that is like defeat. Not in my vocabulary. Fuck it. Train hard, lift heavy, and do what I can.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/jv7olCL3-iA" title="YouTube video player" width="440"></iframe>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-84527362554705020462011-02-27T11:38:00.001-08:002011-02-27T11:38:30.643-08:00M.E. Front Squat3-3-3-1-1-1<br />
245-262-265 (PR)-275-295f-285(PR)<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/L-wW8hnXWwY" title="YouTube video player" width="440"></iframe>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-84585665916064936122011-02-27T10:36:00.000-08:002011-02-27T10:36:13.956-08:00On AirWoke up the other morning and felt the need to get into my bunker gear and do work. Got our driver to do this with me. All in gear ,on air.<br />
<br />
4 rounds of<br />
1 Kieser Sled <br />
200 ft farmer carry with #50 dumbbell<br />
2 story stair climb<br />
200 ft farmer carry <br />
50 ft dummy drag #190<br />
5 burpees<br />
<br />
Started with 3800lbs of air. Finished with 1100. Took approximately 12 min. And was awesome. Completely different animal doing a WOD in gear. Gonna make it a weekly thing. Different movements and domains, but all in gear and on air.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-68836485819600795582011-02-22T17:36:00.000-08:002011-02-22T17:36:16.130-08:00SSST (secret service snatch test)Was fun..... put the whole damn WOD on here just so every rep could be counted. <br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/4FnH1RjZmMc" title="YouTube video player" width="440"></iframe>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-70698750501312024372011-02-21T18:49:00.000-08:002011-02-21T18:49:35.829-08:00M.E. Power Cleans3-3-3-1-1-1<br />
<br />
195-215-225( 3 rep PR)-240 (power clean PR)-245f-245f<br />
<br />
Felt good and was happy to lift, really think I haven't touched my potential. Trying.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/62r21-Fvd2k" title="YouTube video player" width="440"></iframe>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-53335656489605854482011-02-21T09:09:00.000-08:002011-02-21T09:09:10.025-08:00Modified Main Site 2-20-115 rounds of<br />
50 ft OVH dumbell lunges @ #45<br />
13 burpees<br />
<br />
7:38<br />
Just needed to do some movement at work.... Lousy shift though. Slow throughout the day and real busy at night.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com1tag:blogger.com,1999:blog-8102826781658569688.post-44463056120811185052011-02-19T18:00:00.000-08:002011-02-19T18:00:54.984-08:00"Annie"<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/WcnhrGvkMIY" title="YouTube video player" width="440"></iframe><br />
<br />
5:51 PRbirdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-17057172041769705232011-02-18T16:34:00.000-08:002011-02-18T16:34:41.347-08:00M.E. front squats5-5-5-3-3-2 front squat<br />
205-225-240f(2 of 3)- 245-255-260<br />
then<br />
3x10 reverse hyper w/ #190<br />
3x15 GHD sit ups<br />
<br />
Front Sq have come a long way. Want 315 for a single by summer time. We'll see. If I keep eating 70's big and lifting like a gorilla it should be accomplished.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-30227116298479554262011-02-15T18:37:00.000-08:002011-02-15T18:37:24.679-08:00Challenge WOD #1 (new series)4 sets @135#<br />
<br />
<br />
3 min amrap hang squat clean<br />
<br />
3 min amrap push press<br />
<br />
5 game standard push up penalty (on spot)each time bar is dropped during the 6 min. <br />
<br />
1 min rest after first set. 2 min after second. 3 min after third. <br />
<br />
Score is total reps and total sets of push ups(lower # better)<br />
<br />
116 + 22 push ups. Not my best showing, but glad I did it.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-19083995085986553082011-02-14T02:44:00.000-08:002011-02-15T18:04:40.784-08:00M.E. Deadlift + WODDeadlift 5-5-5-3-3-3<br />
<br />
315-345-375-395-405F-395<br />
<br />
then<br />
5 rnds<br />
10 Alt leg pistols<br />
20 push ups<br />
w/ 20lb vest<br />
<br />
7:48<br />
Ugghh those push ups got hard, rounds 4 and 5 felt shitty, but the pistols were pretty consistent. Few coulda been taken away cause of a heel touch and one hand down too. But all in all a good WOD.<br />
<br />
<iframe allowfullscreen="" frameborder="0" height="390" src="http://www.youtube.com/embed/iyWTn7kHlE8" title="YouTube video player" width="640"></iframe>birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-20264760976519896322011-02-13T19:56:00.000-08:002011-02-13T19:56:51.472-08:00Oly Lift and WODPower Snatch 5-5-5-3-3-3<br />
135-135-155-165-170-175<br />
Power Clean 5-5-5-3-3-3<br />
135-155-155-185-185-185<br />
<br />
10 min AMRAP<br />
4 ring dips<br />
8 pull ups<br />
12 box jumps @ 24"<br />
w/ 20lb vest<br />
<br />
7+19<br />
<br />
Was a great short WOD. All unbroken, and was mostly about the b jumps. Felt good.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-78020301339094722102011-02-13T19:53:00.000-08:002011-02-13T19:53:21.104-08:00M.E Back Squat Wed 2-9-11Back Squat 3-3-3-1-1-1<br />
<br />
285-300-320-340-360(PR)-335<br />
<br />
Then BW Back Squat Max Effort 25 reps @ 185birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-72936941235840063692011-02-12T05:02:00.000-08:002011-02-12T05:02:11.315-08:00EMOM20 min EMOM <br />
5 Dumbell Deads<br />
5 Dumbell Cleans<br />
5 Dumbell Push Press<br />
@ 40lbs. or %45 BW<br />
<br />
Was a good one, only got rough till about round 13 and from there on it was hard. Really liked it, did 100 sit ups post WOD.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0tag:blogger.com,1999:blog-8102826781658569688.post-28442143367231829142011-02-11T06:44:00.000-08:002011-02-11T06:44:57.937-08:00Its Been to LongAlmost a year has gone by and a lot has been done. No sense in reminiscing about PR's set and WODs crushed. I'm back. Training has changed quite a bit. I'm wiser, and this had made me stronger and faster than ever. Coming off the post GG 2011 bender and ready to get back on it. Will at least keep my posts consistent on my lifts and WODS.birdmanhttp://www.blogger.com/profile/00122260053249677390noreply@blogger.com0