I apologize for the absence as of late! Lot’s of irons on the fire at once and certain things had to take priority; such as my wedding this Saturday!! Super excited to be marrying the love of my life, Melissa Da Costa, or I should say Melissa Da Costa Wilson after this weekend. So that’s been a high priority, but in addition to that, Melissa and I will be welcoming our little baby Sofia Delilah to the world late Sept/early Oct!! Two huge life events and I couldn’t be more excited! There’s no one else I would rather spend the rest of my life with or raise a child with than Melissa.
But enough of the mushy stuff!! This is a fitness site! I am currently working on a piece for you guys in conjunction with a lot of my fellow professionals in the field. Once I get everyone’s responses, I’m going to start putting them together into weekly installments. It’s gonna be a great resource to utilize so make sure to keep coming back and checking for new updates on it!
In addition to working on that article for you guys, I’m also dusting off the old design hat and getting back at that! Check out my Design Facebook page “Good Rep Design” and my multimedia website “My Friend of Media.” No matter what you need, we can figure out a solution to get you up and running in no time! Logo creation, t-shirt design, document layout, video editing; you name it, we got you! Check out this sample I created for this site:
To pass the time until then however, I have a series of videos I’ll be posting that I shot while doing my internship for Fusion Mixed Martial Arts. This first one is a little tutorial on the kettlebell swing. Pretty simple, nothing crazy. Great tool to use for multiple applications. As I mention in the video, not only will I use kettlebells for workouts, but also for warmup to get my posterior chain and hips firing on all cylinders. Give it a view, and then subscribe to my buddy Marc Balistreri’s YouTube page for helping me shoot and edit this bad boy down!
Wow, what a weekend! First off, thanks so much to Jamie Swagler and everyone at Burn City CrossFit for hosting such an amazing event. Although it was only my first CrossFit competition, I felt the entire thing went very well. So congrats to Jamie and everyone else behind the scenes who put the event together and made it such an amazing time! You guys did great!
As for how I did, well…that’s another story! I am a mere 5’5″, walking around at 155lbs. Myself and my best friend, Zach Kellogg, were by far and away the smallest two competitors in the Rx division (the hardest division). There were many guys our size and even bigger who opted to go with the scaled down division but we both wanted to run with the big dogs and show them we could hang. And hang we did! Albiet not incredibly well, but ya know, hanging by an entire hand or just a pinky; you’re still hanging none the less. Out of 40 competitors in the Rx’ed division, I finished 31st and Zach finished 30th. Being a glass half full kind of guy myself, I don’t see it as 30 people were better than me, I see it as I was better than 8 other people, who were all hardened badasses chiseled from moon rocks. I can definitely hang my hat on that!
The first WOD was an alternating tabata of over the bar burpees and 95lb thrusters. I know I can do 95lb thrusters but the problem was doing them in the tabata fashion. I realized if I was to have a good score I’d have to do most of my work on the burpees so I went all out on those portions and just tried to stay steady and consistent with the thrusters.
The second WOD was just stupid. Not because it was a bad WOD, but it was just so damn heavy! 3 complexes of overhead press, clean, front squat, deadlift @ 135lbs then 30 yd shuttle run, 6 complexes, 60yd shuttle run, 9 complexes 90yd shuttle run. I did decent enough on WOD #1 but the weights for this workout really killed me. Some of the bigger guys were finishing in 3 minutes or so….I finished in 8:01. It was grueling but this is where size really helps.
The final WOD was another doozy. 7 minute AMRAP of 5 snatches at 135lbs and 20 double unders. The snatches were difficult to begin with, doable, but difficult. Now do them repeatedly for 7 minutes. That was rough. Ultimately, however, it wasn’t the snatches that bested me, it was those damn double unders!! I have been practicing so much with a heavy rope that when I finally got my hands on a speed rope, my speed and timing was all wrong!! It was disastrous! Oh well, I guess it’s time to get a legit speed rope.
All in all, this was an incredible experience and I am so thankful that I had the opportunity to compete and try my very best. I gave it my all and even though I didn’t win, I still walked away with my head held high that I did it. It’s a great feeling. Now it’s back to the gym to get bigger, faster, stronger!!!
-Weakness into Strength-
Hey guys! Hope all is well. Just wanted to shoot out a quick update for the literally 10s of people out there following me! Today was my last high intensity training day before the competition in order to eleviate any soreness/stiffness. Tomorrow will be some maintenance work on technique, a light WOD just to get moving to stave off soreness. Then Saturday will be an all out mobility offensive. Just work on range of motion exercises, foam roll, lacrosse ball smash and floss, etc. Anything and everything I can do to properly prepare my body for the rigors of Sunday. The last thing you want to do is show up sore to a competition!
For anyone who lives under a rock and just got FiOS to run fiber wire to their area, I will be competing in a CrossFit competition called Battle in the Burn hosted by Burn City CrossFit this Sunday. Stoked!!
Here’s a little taste of my workout today:
-Weakness into Strength-
So after a weekend off, I was determined the hit the gym hard today… and that I did! I wanted to focus more on the actual metcons starting this week to prepare myself for the rigors of three hard workouts in one day as will be the case at the battle. I maintained my strength component with front squats but I reduced the volume to account for my increased WOD volume. My workout looked a little something like this today:
Front Squats 3×3: 225 / 245 / 265(x2 then failed on third)
Front Squats 2×1: 280 (New PR) / 285 (failed attempt)
WOD A: Minute 1- 1 Clean and Jerk / 1 over the bar and back burpee, Minute 2- 2 C&J, 2 over the bar and back burpee, etc etc till all reps can not be completed in the minute
WOD B: “Annie” 50-40-30-20-10 Double Unders and Situps
WOD C: 10,9,8…2,1 of Burpee Pullups and GHD situps
Definitely a rough day, and tomorrow will be more of the same until I start to taper off to ensure I am ready to go 100% this Sunday!
It’s about time for an overdue update. This past weekend I ventured down to Long Island with my beautiful fiance for her nephew’s birthday. He didn’t know we were coming so it was quite the awesome surprise. Unfortunately for me, I knew my lumbar support in my car was broke so I was leery about a 5 hour drive considering I was still sore from deadlifts a few days prior. But much to my surprise, by utilizing Kelly Starrett’s bracing techniques the whole way, I was able to stave off any low back pain! I was amazed. Typically for me, a few hours in the car equals low back pain like crazy but this time I took a proactive approach and made sure not to let it ruin my trip.
Now my fiance is 100% Portuguese and her entire family knows how to eat, and eat we did! Unfortunately, they know how to bake as well…so the desserts were a’plenty! Needless to say, my healthy eating habits took a momentary backseat to the fun festivities.
After a 5 hour drive on Monday, we arrived back home after consuming nothing but coffee and McDonalds. Obviously it was Memorial Day so a “Murph” Workout was in order. Murph is a CrossFit workout that entails:
1 Mile Run
1 Mile Run
After fueling my body with nothing but crap and a five hour drive, the last thing I should have done was change and go workout. Almost immediately I got cold, shaky, and dizzy. I felt atrocious. It was an awful workout. It wasn’t until I got back home and chugged some V8 that I finally got some color back to my face and felt better.
Alas, today is a new day however, and it is back to the regular grind again! After an 11 hours of sleep last night, a good healthy breakfast this morning, and a little foam rolling/lacrosse ball smash and flossing, I feel ready to get back to my program to prepare for Sunday at Battle in the Burn hosted by Burn City CrossFit!!
All the hints for the WODs have been released and it looks a little something like this:
1. Tabata Something
2. Barbell Complex + Run
3. BYOJR (Bring your own jump rope)
It’s about time to get it!
-Weakness into Strength-
In a world full of Goliath’s, us David’s need to stay hungry to keep up! As a smaller guy, I need to try twice as hard (if not more) just to keep up with some of the more genetically gifted individuals out there (the Goliath’s). That is why it is so damn important for me to never settle, never be content and ALWAYS push my limits to achieve something more.
Let’s put this in a different perspective, one I happen to thoroughly enjoy: hockey. Now the Penguins are my team and with all of their incredible firepower, they should have blown out the Islanders in four games in the first round of the playoffs. But what to my wandering eyes should appear, but an entire team embodying the spirit of David and forcing a game 6. The Penguins just coasted, thinking they had this thing in the bag, much like a lot of guys I know. They didn’t give it their all, they didn’t take it seriously, and guess what, they were almost made fools of! The Islanders were hungry, and they showed it. Ultimately, however, the Penguins kicked it into gear and took care of business (thankfully!) but this just goes to show the other side of the coin which is my next area of concern: defeat in victory.
There is an incredible quote in The Dark Knight Rises where Bane says to Batman as he’s kicking the crap out of him, “Victory has defeated you!” Perhaps this is a common quote but for me, it was the first time I had ever heard it and it struck a chord. This phrase perfectly described the phenomenon I have been seeing for years from the “Goliath’s.” They are so comfy atop their pedestal that they no longer work hard; there’s no drive, no hunger! They are content being on top and think that that is just how it was always be. Well, let me tell you my friend, you’d better have a short lease you can get out of up there because myself, and the other David’s out there ARE hungry and we are coming for your spot!
So the moral of the story is: no matter who you are, how much you can lift, how fast your Fran time is, there will ALWAYS be someone trying to take your spot. As soon as you become content it is all over. Strive for your best, yearn for more, and you will ultimately achieve greatness.
-Weakness into Strength-
Hey guys, so after forcing myself to curmudgeonly get out of bed this morning, I realized just how unbelievably sore I was! Simple things like: sitting up, breathing, thinking; they all hurt! Unfortunately, today was not a scheduled rest day. So rest I did not. Instead, I combated my insufferable wuss-itude with a frienemy of mine: the lacrosse ball. I smashed and flossed with that sucker and felt like a new man after. I can not even begin to describe the multitude of benefits athletes, gym-goers, humans in general can receive from some good ole’ recovery/preventative maintenance work in their down time. I went from barely being able to walk to this:
That’s just a little look inside my training for the upcoming Battle in the Burn hosted by Burn City CrossFit. If you haven’t checked them out yet… you know what, just do it. Anyways, here’s what my workout ended up looking like today:
Deadlift 5×5: 300 /305 /325 / 350 / 350 (x3)
Bench 3×15: 135 / 135 (x13) / 135 (9) + 95 (x12)
Good Mornings 3×15: 95 / 95 / (zercher styler) 95
Shoulder Bar Complex x3 @ 45 lbs: 5 Military Press, 8 Push Press, 10 Push Jerks
WOD: Tabata: Jump Rope / Mountain Climbers / Bike / Rower
Really focused on my hip hinge movements and my pressing movements considering yesterday was heavy on knee dominant movements and pulling. Both workouts seem to compliment each other very well. I won’t say that these are perfect in the least as there are several components I am still lacking but in preparation for this competition, I have opted to stick to main lifts and things that I think will benefit me the most at the competition. Finishing with the tabata sucked though….those are never fun. Don’t let people fool you, they’re rough…but so worth it!
Take care everyone!! -Colin
-Weakness into Strength-
Hey guys, so as I mentioned in my post yesterday, I will be competing in a CrossFit competition on June 2nd called Battle in the Burn. Again, if you are interested in testing your athletic capacity, I STRONGLY encourage you to give this a shot! You can register here: Battle in the Burn hosted by Burn City CrossFit. Great dudes, great community.
To prepare for this event, I have tailored a specific program designed to increase performance in certain key areas I know will be vital in the competition. My day today looked a little something like this:
Front Squat 5×5: 205 / 225 / 225/ 225/ 225
Lat Pulldown 3×15: weight plate 8 / 9 / 8
Depth Jumps: 3×15
Standing Row 3×15: weight plate 8 / 8 / 8
WOD A: 10 GHD Situp / 10 Depth Jumps / 10 Pullups / 10 Military press REPEAT X5
WOD B: “Angie” 100 pullups / 100 pushups / 100 situps / 100 squats for time. Completed in 19:00.
To summarize, well… just take a look at the aftermath:
Yeah, today was a rough one, but well worth it. Now it’s time to sit back with a good book (Kelly Starrett’s “Becoming a Supple Leopard“….if you haven’t gotten yet, what are you waiting for?!?! This thing is a treasure trove of invaluable knowledge!! Go get it! Now!) and recover.
Oh and Ps, I am not sponsored by anyone or paid to promote anything. I do it because I FIRMLY believe in these people or these products. My goal is to make everyone around me better, and if it takes referring you to people more knowledgable than myself, then that is what’s going to happen!
Take care everyone and see you at the Battle!
-Weakness into Strength-
Hey guys! Sorry about my absence for so long, just officially graduated from SUNY Cortland with my bachelors in Fitness Development so I’ve been pretty busy to say the least. A quick update is in order:
First: Set a new Front Squat PR! Up to 275lbs now, pretty happy about that. Still chasing 300, but with consistency comes results; just gotta stay at it. Next, I’ve increased my clean from 245lbs to 255lbs. There’s video below if you’d like to check it out. Attempted 265 a few times because I was feeling strong. I was able to get it decently high, got under it just fine, but I jumped backwards and landed on my toes so I had no choice but to drop the bar in front of me. By that point I was pretty spend and only getting sloppier, so I chose to shut it down for the day.
In addition to those new PR’s, I also set a new power snatch PR at 180lbs. It’s not pretty at all, but at least it’s a jumping off point. I know I can do it now so it’s just time to clean it up.
Lastly, I have been signed up for a CrossFit competition held by my good friend and all around awesome dude, Jamie Swagler at Burn City CrossFit. The competition is called “Battle in the Burn” and Jamie actually had me design the logo as well. It will be an outdoor event in an open field so chances are good there will be a decent amount of running/sprints, bodyweight exercises, light barbell work, and (according to the hints) a tabata! If you are interested in competing, please visit: Battle in the Burn.
So today, I wasn’t able to proceed with the program I put together to train for this, so I did an impromptu outdoor workout with my 15lb dumbbells and my 25lb sandbag. Not a lot of weight but you can sure put together a lot of suck when there’s also stairs, hills, and a big open area! That and I’ve been pampered with indoor, air conditioned training areas. Training outside in the hot, muggy environment just made everything that much worse.
- 5 burpee-high pull w/25lb sandbag (SB)
- 15yd sprint
- 5 clean and press w/ 15lb dumbbells (DB)
- 15yd sprint
- 15yd hill sprint
- 45yd sprint back to starting postion
- Repeat x3
- 21-15-9 of Deadlift and Hang Clean w/SB
- 30yd SB Right shoulder carry
- 30yd sprint
- 30yd DB lunges (these were just the worst!)
- Repeat x2
- 25-20-15-10-5 of DB Floor Press w/elevated feet and DB Chest Fly. DB’s do not leave the hand until full completion of a round.
- 20 minute AMLAP (As Many Laps As Possible) of:
- 45yd run (up the stairs at the end)
- 10 Pushups (at top of stairs)
- 45yd run (across to other set of stairs then down the stairs)
- 5 Pull-ups on the side of the wall
- 45yd run
- 10 Military Press w/DB
- 45yd run
- 10 Bent over rows w/SB
WOOF! Rough day but I love it. This is what it is all about, see you all June 2nd at the Battle!!
Here’s the videos I promised earlier:
My good friend Michael Sawyer was kind enough to let me borrow his Elevation Mask a while back and I just hadn’t gotten around to trying it out. Finally, I decided today was a good day to give it a go. It was quite the experience.
My workout today consisted of:
5×5 Bent Over Row
3×10 Zercher Sandbag Goodmorning
30 Sandbag High Pull/Burpees for time followed by
30 TRX Atomic Pushups for time.
I wore the mask for all of the exercises and only took it off after all my sets of a given exercise were finished or if I absolutely had to get more oxygen. All in all, it made the entire lifting session exhausting. My heart rate was through the roof for the entirety of the workout. I would NOT recommend this product for someone with a low to moderate amount of cardio. This is for higher level athletes for sure.
Also, for anyone who has asthma like myself, you’ll experience similar feelings to an asthma attack if you really try to push the envelope.
If you’ve got the base amount of conditioning in, I would definitely say give this a shot. If nothing else, it will add a new variable to your workouts and hopefully spice things up for you. Enjoy!!
“Make your weaknesses your greatest strengths”