Tag Archives: Deadlift

F*ck Fran!?!?

6 Jan

Ignorance of all things is an evil neither terrible nor excessive, nor yet the greatest of all; but great cleverness and much learning, if they be accompanied by a bad training, are a much greater misfortune.



deadlift 3×5



95#thrusters (using 115#)

Pull ups


Row 2000m, 2minute rest-/ Row 1000m, 1minute rest/ Row 500m


The World’s Simplest Training Template



Bulls On Parade

10 Aug

I try to never pass up on the Hero wods, and today’s was one of the hardest.  In a perfect world, the hero wods would be for the living, but we all know this world is far from perfect.  And because of men like Adam Brown we are able to workout for fun, or for a living.  Godspeed to you sir, and I wish only the best blessings for your family who are without you now


Two rounds for time of:

295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

the following workout is from Crossfit.com

You Don’t Know Squat…..

29 Jun

I can’t get enough of this picture of my boy… even he knows you are full of it….

“As for me, all I know is that I know nothing. ”

Pretty deep shit huh?!  Leave me a comment on your thoughts on what Socrates had to say


Find Your 5RM Deadlift

3 Sets of Assisted HSPU


Run 1200 meters

Power Snatch  @ 95#

(can be done from the hang pos. as well)

+ Pull-up

10-9-8-7-6-5-4-3-2-1 reps of each

Row 1000 meters

Deadlift @ 225#

+ Push up

10-9-8-7-6-5-4-3-2-1 reps of each

Run Thunderbird Loop (1.5 miles)

Post Weight and Time to Comments

Perfect song for tomorrow’s workout!

“Healthy Fats” – TTMJ

The Look

28 Jun

Make me an instrument of your peace;
Where there is hatred let me sow love;
Where there is injury pardon;
Where there is doubt faith;
Where there is despair hope;
Where there is darkness light;
Where there is sadness joy.

O Divine Master,
Grant that I may not so much seek to be consoled as to console,
To be understood as to understand,
To be loved as to love,
For it is in giving that we receive,
It is in pardoning, that we are pardoned,
It is in dying that we are born to eternal life.

Where there is charity and wisdom, there is neither fear nor ignorance.
Where there is patience and humility, there is neither anger nor vexation.
Where there is poverty and joy, there is neither greed nor avarice.
Where there is peace and meditation, there is neither anxiety nor doubt.

St. Francis of Assisi


Mid-Hang Snatch 3 x 3

Snatch Dead lift 3 x 3

Snatch 3 x 3

3 sets of max rep Muscle Ups

Post Weight and Reps to Comments

Farmer’s Walks for Fat Loss by Nick Tumminello

Stubborn Determination

14 Jun

me, Web, Carl, and Elliot

You have to learn the rules of the game. And then you have to play better than anyone else.Albert Einstein

Webster Smith….aka The Webmaster, aka Morpheus, aka…  you get the picture.  the man with many hats.  I have known Web for roughly a year now and I can say without a doubt I have never, and I mean NEVER met a person more determined to be successful.  I’m sure Jeremy Thiel can elaborate more since they actually work together but as an outsider who gets to see the inside on occasion, Webster’s desire for SICFit, GarageGym, CrossfiChron, and any other business venture he is apart of  to succeed is second to none.  And to top it off, Web is a pretty damn good athlete….  I won’t elaborate more, other then that once he gets out of his own way, watch out!


Mid-Hang Snatch Pull 5 x 3

Snatch Balance 3 x 3

Snatch Deadlift 3 x 3

Press 3 x 8

3 Sets of Max Bar Muscles Ups

10 Minutes Max Double Unders