Thursday, April 29, 2010


Today I did the Air Force WOD from the Midwestern Sectional back in February that was at CrossFit TNT in St. Charles, Missouri. All I have to say is, TRY THIS, it's awesome!

Warm up
-chest 2 bar pull ups
-push ups
-pvc ohs

Strength - Front Squat
135 x 5, 185 x 4, 225 x 3, 255 x 2, 295 x 1 (failed), 275 x 1


For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

"Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap."

Time: 6:49

The feeling at the transition between push jerks and overhead squats was incredible, I tried to go right in overhead squats and just dropped the bar. I know the athletes at these sectionals were feeling this one. Here are the results compliments of SICFIT.

Wednesday, April 28, 2010


9am - run
4 miles
8 min/mile
644 cal

6pm - Muscle up training

I got my first muscle up 3 weeks ago and have not been able to get another one the past two wednesdays at BV Gymnastics with Coach Jim. I FINALLY GOT ANOTHER ONE TODAY!! And after I got that one I tried again and got TWO IN A ROW!! I was super pumped!

If you have not signed up for The BCS Games you must do so by tomorrow, Thursday at 11:59pm. We need volunteers! Please sign up if you have not signed up to volunteer, thanks!

Tuesday, April 27, 2010

One Month...

I am one month away from the South Central Regional competition, every workout until then will matter. It is important that I carefully plan out what I am trying to get out of this month. I am going to talk to Coach Daren and see what he thinks. I know I have things I need to work on but I also know that I don't program my workouts with much thought. I am a CrossFit junkie, I just go hard and don't care really what the wod is just as long as it's CrossFit. I know there are more of my kind out there, I am not the only one.


warm up
-muscle up work

1000m row - 3:17

10 minutes of:
-6 Power Snatch 95#
-10 Ring Dips

1000m row - 3:31

The 10 minute wod was incredible difficult, the goal was to do one round per minute but after my third round I knew I better just approach it like an AMRAP. I did 5 rounds and 6 snatch and 7 ring dips. My shoulders were toast, I struggled on the ladder part of the workout with the ring dips more than the snatch.

6pm CSCF class

warm up
-30 second handstand
-20 OHS

Strength - Bench Press (with 10 double unders between sets)
135 x 10, 205 x 5, 225 x 5, 245 x 5, 255 x 5

5 rounds of:
Deadlift (275#) x 3
Box Jumps (24") x 10

Time: 2:32

I was really happy with my performance this evening, I did not stop moving on the wod. I definitely was not as fast on my last set of box jumps as my first but I didn't stop to take my "little breaks" I like to take.

Monday, April 26, 2010

Refreshed and Refilled

I am feeling refreshed after not working out Friday, Saturday and Sunday. I had an amazing weekend at the Walk to Emmaus this weekend which was held at the Crossroads Retreat. It was like a Christian Boot Camp, we spent 72 hours in God's word, in discipleship and fellowship with other Christian men. If you have not heard of the Walk to Emmaus, I would encourage you to check it out. There are Emmaus communities all over the world and they are for every denomination, it is a retreat to help build Christian leaders in the church. If you ask around you might even know someone who has been before. I went for the first time 2 years ago and it tremendously impacted my relationship with Jesus Christ.

Today we did The BCS Games wods...all I have to say ready! Since we are not posting the workouts until Wednesday I am not posting my workout today. I will post my results next Monday, after the games. Daren and I actually did the 3 workouts from 10:30am - 12pm, all of you will have all day and recovery in between. If you have not signed up you need to do that ASAP. We still need volunteers also, you can also sign up to volunteer on thebcsgames website.

I hope to see all of you out there this Saturday!

Thursday, April 22, 2010

Downtown Bryan

I went to Downtown Bryan today and worked out with Danny Daniels and a few of his fellow crossfitters down in their basement. They workout down there about 3 times a week. Hopefully we'll see them at The BCS Games next weekend.

Warm up
3 rounds of:
-10 push ups
-10 squats

Strength - Thruster (from the ground)
95 x 5, 135 x 4, 155 x 3, 185 x 1, 185 x 2, 205 x 1


5 Rounds of:
5 Handstand Push ups (head 2 ground)
10 Pistols
15 Burpees

Time: who knows, long and brutal

I didn't approach this workout with a "competition" mentality, I just kind of got through it. I was happy with my HSPU, my pistols still need work but they are coming along too.

I am leaving today for a Christian retreat called the Walk to Emmeus. I will have no phone, no computer, no workout equipment....nothing....just great fellowship and spiritual growth. I am really excited to go. I went on the walk two years ago as a pilgrim and now I am serving as a table leader. I'll be back Sunday evening refreshed. Prayers are always appreciated.

Live so that if people get to know you, they will get to know Christ better.

Matthew 5:16 “Let your light so shine before men, that they may see your good works, and glorify your Father which is in heaven.”

Wednesday, April 21, 2010

30 minute AMRAP

Wow.....30 minutes as many rounds as possible. Brandon and I hit the hero workout that was posted on last week - "McGhee" today at noon. Here it is:

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

I got 18 rounds and Brandon was right there with me and got 17 rounds, 5 deadlifts and 13 push ups. I did 10 rounds in 15 minutes then I think it really hit me around round 14. Those deadlifts felt heavy and I needed too much recovery time on those box jumps. I was happy that I got my push ups unbroken except for round 18. GREAT WORKOUT BRANDON, I really hope you sign up for The BCS Games, you would do AWESOME!

4pm Tuesday Class

I went to the Tuesday CSCF class and definitely got in a good wod.

warm up
-30 sec handstand
-20 pvc ohs

Strength - Back Squat
135 x 5, 225 x 3, 275 x 1, 315 x 1, 335 x 1, 335 x 1, 350 x 1

3 rounds for time:
10 Squat cleans (155#)
50 double unders

Time: 8:13

I approached this workout at the beginning thinking I was going to be able to keep a high level of intensity the entire time but when I got to the double unders I quickly realized this was going to be a harder task than I thought. The squat cleans felt heavy, I got through my first set pretty well but all I thought about during the second and third round was that the final workout in the 2008 CrossFit Games was 30 squat clean thrusters at this weight for time. That would dominate me right now. Some of those guys did that workout in under 4 minutes! I think I need to do a "Grace" wod pretty soon...

Monday, April 19, 2010

Recovery Run

Today I went out for a very light run. It felt great and I was happy I did it.


Garmin Stats

4.5 miles
Time: 41:30
9:14 min/mile
722 cal

I promise I am taking Friday and Saturday off! I am going to a retreat and will have no time to workout, it will be a FORCED RECOVERY!

Weekend Recap

Saturday we had one of the best affiliate team building workouts yet, everyone worked so hard and I could tell the team really bonded. We split into two groups and did the Stadium workout from the 2009 Games.

As a team complete:

30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)

Each person does all of this and by the time you get to those deadlifts they feel heavy. It was awesome seeing everyone push themselves so hard. My team was Caleb, Will and Holly. We finished somewhere around 16:40 and the other team was Zach, Kirk, Marcos and Carol. They finished around 15:50. At the Games you had two men and two women, where as we did it with 3 men and 1 women because we had more guys than girls. Big day for the team today.

Sunday I worked out at the box around 5pm. We had a wedding in Houston so Saturday night and stayed up pretty late so I was tired Sunday afternoon, but I knew getting a good workout in would make me feel better than if I didn't.

warm up
-row 500m (1:53.8)
-run 400m
-row 500m (1:42.3)
The Burgener Warm-Up
1. Down and up x 10
2. Elbows high and outside x 10
3. Muscle snatch x 10
4. Snatch land x 10
5. Snatch drop x 10
6. Hang power snatch x 10

WOD - 5 rounds for reps:
1 min. Hang Power Snatch (#95)
1 min. Handstand Push-Up (head to ground)
Run 400m

Time: 21:00

Reps of Sets 1-5 of Snatch (10,8,7,7,10)
Reps of Sets 1-5 of HSPU (4,4,5,5,4)

This workout felt AWESOME! I felt like by my last set of hang power snatches I was really getting my technique down, like I was being efficient. I was dripping sweat and lucky for me it wasn't blazing hot outside.

Saturday, April 17, 2010


I didn't get around to posting yesterday so I'll just post two times today. Yesterday I didn't get around to working out until the afternoon, around 4pm. I didn't want to do anything to intense, more of an active recovery but I ended up feeling exhausted and really fatigued after barely doing anything (in my mind). Coach Daren pointed out that this is a clear indicator of over training, and I think he is right. BUT, it is so hard to hold back right now on workouts, I only have 6 weeks until regional's and I feel so behind. I have a retreat next weekend, from Thursday to Sunday and I will not be able to workout on Friday and Saturday, so I am going to maybe take tomorrow off and then take advantage of that retreat as a forced recovery.


warm up
3 rounds of:
-5 hspu (head to ground)
-7 pull ups (chest to bar)

15 pvc overhead squat
15 bb overhead squat

10 hang snatch (95#)
7 hang snatch (115#)
4 hang snatch (135#)

Power Clean
135 x 5, 145 x 5, 155 x 5, 165 x 5

I wanted to do some Jerks and Clean & Jerks but really had nothing left. I felt like I would have done more damage than good if I kept going. I feel good this morning and am looking forward to our 11am affiliate team workout!

Thursday, April 15, 2010


Today I attended the 6am CSCF class and we did a workout that I did in early February. It is a "Fran" like wod and it really helps train you for Fran. I have not done Fran in a while, and to be honest I am kind of dreading it....but really wanting to...I know it sounds strange but that is how I feel. Anyway, today was a sign that I am improving. The first time I did this workout 2 months ago I finished in 17:44 and today I did it in 15:12. My pull ups still need work but they are getting better. 95# thrusters feel light these days compared to two months ago.

-20 pvc ohs
-20 sec handstand
-20 db push press (30#)

Strength - Bench Press
135 x 10, 185 x 10, 205 x 10, 225 x 10

5 rounds:
10 Thrusters (95#)
20 Pull-ups

Rest two minutes between rounds.

Time splits:
0:00 - 1:12 (1st round - 1:12)
3:12 - 4:31 (2nd round - 1:19)
6:31 - 7:52 (3rd round - 1:21)
9:52 - 11:22 (4th round - 1:30)
13:22 - 15:12 (5th round - 1:50)

Time - 15:12

Wednesday, April 14, 2010


If you have not signed up for The BCS Games you really should. This is going to be a great opportunity to see how you perform in a competitive environment and see how hard you can really push. If you are intimidated by the competition, don't be. I promise you will be happy that you signed up when it's all said and done. Anyone can complete the workouts, we are designing the competition that way. We are encouraging all fitness levels to sign up, so go to and sign up right now!

Today I am taking a break from the weights and just working on muscle ups next door at BV Gymnastics with Coach Jim (I'll post later how many I get....hopefully more than 2!) Then going to Yoga with my wife, Alicia, at 6:30pm.

Ok, so I am totally bummed because I did not get a muscle up, I did however get a pretty nice rip from the false grip:

I think I gained a few pounds this last week, not an excuse, but I felt heavier than I did last week. Oh well, I am going to work on chest to bar pull ups this coming week and aim to get a 2 consecutive muscle ups next week!

I went out for a 25 minute jog after the muscle up training instead of yoga, the weather was perfect!

Tuesday, April 13, 2010

Leg Day

Worked out at the box this morning with Will, Zach, "the electrician" (I don't even have to say his name anymore, you know who he is), and Chris Rogers. We hit it hard.


warm up

Strength - Back Squat
135 x 5, 225 x 3, 275 x 2, 315 x 2, 315 x 2, 315 x 3


3 rounds for time of:
20 Back Squat (135#)
20 KB Swing (53#)
20 Knees to Elbows

Time: 10:03

I felt good during this workout, the heavy squats were definitely a challenge on the sets of 315#. I was able to get all of my back squats and kb swings unbroken on the met con, my knees to elbows got better on sets two and three.

4pm - CSCF class with celebrity guest Danny from CrossFit ATM!

warm up
-20 pvc overhead squats
-30 sec handstand

Strength - one rep max ground to overhead (we went with snatch)
65 x 1, 95 x 1, 135 x 1 (failed), 135 x 1, 155 x 1, 165 x 1(failed 3 times)

5 rounds for time of (with a 20# weighted vest):
15 wall balls (20#)
10 burpees

Time: 6:06

I got some great tips on my snatch from Danny, it helps so much to have a coach on those movements. The met con was pretty brutal, I felt my legs from the very first set of wall balls. Since Daren and Danny were doing the met con with me it made me push harder. I was happy that I just kept moving the whole time, it is kinda crazy but I felt like the few seconds on the floor from my burpees was the best recovery I had during the wod. All around, today was a great leg day. I'll do a jog tomorrow and hopefully get more than 2 muscle ups tomorrow afternoon at gymnastics....oh yea, AND YOGA!

Monday, April 12, 2010


I went to the 7am CSCF class this morning...

warm up
-400 m run
-15 abmat sit ups
-15 push ups

Shoulder Press
135 x 5, 135 x 5, 155 x 5, 155 x 5

Every minute on the minute until failure:
3 Deadlifts (275#)
2 Push-ups

each minute the deadlifts stay the same and push-ups increase by 2. Push-ups continue to increase until a failed rep minute.

I made it to 20 push ups then failed on the attempt of 22, made it to 17 at the minute mark.

3pm - Bike

Did some intervals on the bike today with Will and Jamie, probably totaled about 10 miles, beautiful day!

6:30pm - Yoga

Went to a Yoga class with my wife, Alicia, I worked up a good sweat and realized I need to work on flexibility and balance. Going back wednesday!

Sunday, April 11, 2010

Clean Sweep

SATURDAY - Dansby Duo

Saturday morning I went out to Lake Bryan to compete in the Duathlon that BTU hosts every spring. Last year Daren and I competed in the relay and placed 2nd. I ran the 5k's and he biked the 12 miles. This year we went out with some of our crew from the box (Team Will and Caleb, Team Zach and Kirk "the electrician"). I felt really good about our performance:

1st place male relay - Daren and Charlie (Time: 1:16)
2nd place male relay - Will and Caleb (Time: 1:20)
3rd place male relay - Zach and Kirk (1:24)

I ran my 1st 5k in 20:20 and my 2nd in 21:15, Daren biked his 12 miles in 34:00. I felt really good and I also felt like I pushed it as hard as I could.

After we were done we started on some deadlifts (225#) and went up 10 pounds every set. Caleb, Daren and Will PR'd around 320 or 330! Kirk, Zach and I got up to 390# then the award ceremony started so we stopped (good thing b/c that 390# was feeling HEAVY!)

Zach got up to 390# on Saturday like a BEAST!
I was hurtin' after those two 5k's!
PR for Daren! 330#!
Caleb hit a PR with 320#! Double Body Weight and some!
Will hit a PR on Saturday too!! 320#!

Overall I am so proud of our performance as a team, it speaks volume about crossfit and what it does. I am also impressed with BTU and the race they put on!


I got in a really quick workout after church today b/c I was rushed for time.

warm up
3 rounds of:
-GHD back ext
-med ball cleans (20#)

21, 18, 15, 12, 9, 6, 3 for time of:
Front Squat (145#)
GHD Sit up

Time: 14:02

This was a tough one, I started all of my front squats from the ground so I had to clean them first. I touched the ground on every rep of my sit ups. About a year ago I did this exact same workout with 185# but I knew since I was limited on time I probably needed to lighten the weight up....good thing I did!

Friday, April 9, 2010

Rest Day....seriously

I went back and forth all day yesterday and especially this morning on whether or not I should take an actual rest day. I finally decided I am going to. This is hard for me, it's like putting your dog in a kennel for 24 hours, all I want to do is get out and move! I think I need one though, I have not taken a 100% rest day since the Monday after the sectionals competition, March 15. I also think it will help with my performance tomorrow at the Dansby Duo. Daren and I are competition in a team duathlon tomorrow morning at Lake Bryan. I am running and he is biking. Last year we placed 2nd in our age group so we have to go back and see how we stack up against the competition this year. I think the plan is to do some heavy deadlifts after the 2nd run with Zach, Kirk "the electrician", Caleb and Will. Of course this is not part of the race but we thought we would throw it in to make it more fun :-)

Thursday, April 8, 2010

OHS and Diane

I worked out at the box with Will, Zach, Kirk "the elecrician" and Coach Daren. Kirk and Daren rowed and Will, Zach and I did some overhead squats then "Diane".


warm up
3 rounds of:
-10 burpees with 20# weighted vest
-10 chest to bar pull ups

Overhead Squats
95 x 5, 135 x 5, 165 x 5, 185 x 3, 205 x 1(failed 2nd rep), 205 x 3, 225 (failed attempt)

21,15,9 of:
Deadlift 225#
HSPU (1 abmat)

Time: 10:35

The last time I did Diane I used 2 abmats and finished in 9:41, so I was pretty happy to complete the wod with 1 abmat. I felt like today was a good training day, like today prepared my body for another day (if that makes sense). I know I have a ways to go before regionals but I feel like I am starting to attack weaknesses. I feel like I am preparing my body to complete any workout that is announced at the competition, then I'll just have to turn up the intensity.

Wednesday, April 7, 2010

Run, Row and hopefully a Muscle Up!

9am - run

4.3 miles
8 min/mile pace
829 calories

Really humid! I was going for an 8 min. mile and I kept that pace, felt really good!

2pm - 3k row with Daren

Time - 10:57.5

This was killer, I was going for an 11 min row time and I barely made it, rowing with Daren helped a ton! My legs were gassed!

6pm - Muscle Up training with Coach Jim at Brazos Valley Gymnastics next door to the studio.

I GOT MY FIRST MUSCLE UP!!! After 2 failed attempts I got my first one! I was sooooo excited, I tried another one and didn't get it but then I tried one more and got it! So two muscle ups today! HUGE ACCOMPLISHMENT FOR ME!

Tuesday, April 6, 2010

Two a Day

Worked out at the box with Will, Kirk "the electrician" and Zach this morning.


warm up
3 rounds of:
-10 head 2 ground HSPU
-10 chest 2 bar pull ups
-overhead squats (45#)

Hang Squat Clean - strength
95 x 5, 115 x 5, 155 x 3, 185 x 3, 205 x 3

W.O.D. (reps are to the right)
2 min double unders - 103
2 min kb swings (70#) - 30
2 min box jumps (24") - 33
2 min burpees - 25
2 min row (cal) - 31

This morning felt good, I was happy with the hang squat cleans. I felt good during the 10 min. wod, I still took some unnecessary breaks that I like to take :-)

5pm - CSCF class

no push jerk b/c I was late
mile - 6:30

I feel like I could do another mile at that exact pace, but I cannot do that mile any faster. It usually takes me a mile just to get warm.

Monday, April 5, 2010

Time to Swim

This morning Will and I went over to College Station Middle School, walked in with kettlebells, and rocked out a wod in the pool.


Warm up

400m swim
21 kb swing 53#
21 burpees
200m swim
15 kb swings
15 burpees
100m swim
9 kb swings
9 burpees

Time: 21:53

Going over to CrossFit ATM for another wod this afternoon!


Warm up
-GHD sit ups and back ext

Deadlift at CrossFit ATM
225 x 1, 275 x 1, 315 x 1, 365 x 1, 403.2 (failed rep), 403.2 x 1 (PR!!)

Tabada Chest to Bar Pull ups
Score = 3
Total Reps = about 25

Danny was a beast on the chest to bar pull ups AND on the deadlifts! He is a great crossfit athlete and also a great coach, thanks for letting me come out to your place and train!

Sunday, April 4, 2010

Happy Easter!

I hope you all enjoyed the day and were able to spend it with family and friends. Alicia and I went to Houston this morning to have brunch with my family and also celebrated my grandmother's 86th birthday. Then we came back to CS and went to 6:30pm service at our church - Brazos Fellowship - and heard an awesome message from Pastor Will about the undeniable truth of God.

I managed to sneak a workout in at the box at 4pm, I did the Saturday CSCF 10am wod but misread the workout and forgot to take the 2 min rest after each round.

warm up
-1000m row (4:07)
-20 BB thrusters
-20 KTE on rings

Deadlift Strength 5 x 5 (no touch and go, took each rep from a dead stop)
*after each set I did 5! chest to bar pull ups and HSPU head to ground
225 x 5 (5 C2B pull ups, 5 H2G HSPU)
275 X 5 (4 C2B pull ups, 4 H2G HSPU)
315 X 5 (3 C2B pull ups, 3 H2G HSPU)
335 X 5 (2 C2B pull ups, 2 H2G HSPU)
355 X 5 (1 C2B pull ups, 1 H2G HSPU)

3 rounds for time:
50 double unders
25 wall-balls (20#)
25 double unders
25 db push-press (30#)
15 double unders
25 ring dips

Time: 19:23

I was dripping with sweat after this workout, I felt really good. I was really excited about my deadlifts, I could only do 335 x 3 about 2 months ago.

Saturday, April 3, 2010


We had our affiliate team wod today, it challenged me in an entirely different way. I don't think I had ever struggled so much to not drop dumbells.


warm up
-snatch training

hang squat snatch
95 x 3, 115 x 3, 135 x 3, 155 (attempt but failed reps), 135 x 3
*hook grip is going to be a challenge


10 db hang squat clean and press (45# db the entire time)
farmer carry
8 db hscp
farmer carry
6 db hscp
farmer carry
10 db hscp (on this set I wanted to drop the db's sooooo bad!)
farmer carry

Time: who knows, all I know is that Kirk "the electrician" and I pushed it at the end and he passed me.

I was going to do the wod that the 10am class did this afternoon but I had to go out and get me some of this beautiful day.


went out on the road bike for the first time in several months:
Garmin stats:
11.2 miles
3:55 min/mile

I was aiming for a 4 min/mile so I am glad I was able to maintain that pace. The weather was amazing, absolutely PERFECT for a ride. My bike is not one of my strengths, when I did my half ironman it was the event that needed the most improvement. Even though biking is not going to make me a better crossfit athlete, I still plan on riding to better prepare me for triathlons this summer.

When I got back from the bike I wanted a little more so I went out for a short jog.

2 miles
8:39 min/mile
320 cal

It felt so good to get out there and ride then run, I am looking forward to this summer. I will get in the wod that the 10am class did today tomorrow, I am looking forward to it!

Friday, April 2, 2010

Good Friday

I first want to say that today is a very important day to remember, the sacrifice made by Jesus Christ 2000 years ago will forever be the most loving act of grace we will ever receive. I pray that all of you reading this have recognized and received that gift.

“Destroy this temple, and in three days I will raise it up.” – Jesus

Matthew 28:6 “He isn’t here! He is risen from the dead, just as he said would happen. Come, see where his body was lying.”

Today I did the "1/2 Murph" challenge workout with Will at the studio, it was tough and if he wasn't right next to me I would not have pushed as hard as I did.

W.O.D. - 1/2 "Murph"

800m run
50 pull-ups
100 push-ups
150 squats
800m run

Time: 20:02

Thursday, April 1, 2010

GRAND OPENING - Ribbon Cutting Ceremony

I hope to see everyone at our GRAND OPENING today at the box at 4:30pm! We will be demoing a workout at 5pm that you don't want to miss!

8:00 A.M. workout with Will and Kirk "the electrician"

Technique work:

3x5 Squat Clean 95#
12 ring dips
12 ring rows
3x5 Hang Cleans 95#
12 ring dips
12 ring rows
3x5 Push Jerks 95#
12 ring dips
12 ring rows

3x5 Hang Snatch 95#, 95#, 115#
between each set rest 90 sec then 12 chest to bar pull ups



Time: 8:04

5pm Ribbon Cutting W.O.D.

5 Rounds of:

200m row
5 deadlifts 205# (bodyweight)
10 wall balls (20#)

I am not sure the time on this, all I know is that I was trying to stay with Daren the whole time. I think he has special batteries in his rower because he makes it look so easy!

Thanks to all of you who came out to the ribbon cutting and a HUGE thanks to those of you who participated in the workout!