Blog Archives

Blood and Iron Fitness

Hey guys! Sorry for my absence but I have a new website with a few of my colleagues called Blood and Iron Fitness ( www.bloodandiron315.com ) 

Please feel free to check that out and make sure to bookmark it for all of your fitness needs!!  We have put together a great writing staff and cover topics ranging from nutrition, to crossfit, to powerlifting, to trail running.  You name it, we most likely got it!  Thanks!

Wall Crawlers

Hey guys! Another instructional today for ya.  This is another fun one, especially on those “Push” days.  This is going to smoke your core, your horizontal push, and your vertical push like crazy.  They’re called……

wallcrawlers

 

The movements are simple: a push-up followed by a handstand push-up.  Where the real challenge comes in is the transition between the two.  You start off in a standard push-up position with your feet right next to a wall.  After completing the push-up, you maintain that plank position and begin walking your hands back while simultaneously walking your feet up the wall until you achieve the handstand position.  From them perform your standard handstand push-up, then walk it out back to the regular push-up position.  Confused? Yeah, me too.  Here’s a video to help clarify:

As I mentioned earlier, this combination movement hits on both vertical and horizontal pushing planes of motion as well as giving an incredible core workout due to the fact that you must maintain a rigid core throughout.

I DO NOT recommend this movement for beginners as the core demands are very high and the handstand push-up is an advanced technique.  For experienced lifters or athletes, this would be a great choice to get the heart rate up.

Burpee High Pull

Hey guys! Quick one for you today.  Here is another installment in my FusionFit series I did for Mong Phu during my time as the intern strength and conditioning coach over at Fusion Mixed Martial Arts.  This one is explaining the Burpee High Pull.

burpeehighpull

For anyone who has performed a burpee before, you already know they have a high metabolic demand…aka they suck!  Sure 5 or 10 isn’t the end of the world, but 5 or 10 followed immediately by another exercise then back to the burpees?  Now you have a recipe for sweat and progress.  But what about the elite athlete who has trained their body to scoff at the simple burpee?  This is where things get fun for someone like me.

There are a plethora of innovative ways to increase the difficulty of the burpee such as a burpee pull-up, burpee broad jump, etc etc.  The list could go on and on.  One of my personal favorite iterations of the burpee is the burpee high pull.  You begin with a standard burpee but with a sand bag (or dumbbells) in your hands.  Drop down just like normal, but on the up phase, instead of just getting to the standing phase and dropping back down, you deadlift the sandbag off the floor and pull it vertical to about chest/chin level depending on your ROM restrictions.  Now even this has a couple different ways to perform the same movement. With a lighter weight, you can use all arms/shoulders the perform the high pull, or you could use a heavier bag and utilize violent hip extension to thrust the bag up to the high pull postion much like the olympic lifts.  Your choice really just depends on what your training goal is.

These are a great way to add yet another stimulus to your already demanding burpee.  I wouldn’t recommend these for a beginner or novice client, but once they are ready, it’s a great tool to use to rev that heart rate up.

Have fun!

-Weakness into Strength-

Battle in the Burn Recap

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.

Super Saiyan 2!!

Super Saiyan 2!!

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-

Last High Intensity Day Before The Battle!

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!

allIhadideadlifted

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-

Less Than A Week Away!

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!

Overdue Update!

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

100 Pullups

200 Pushups

300 Squats

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!!

BCCF-CREST

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-

11 Days out: Training Hard

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

IMG_8695

-Weakness into Strength-

12 days out: Prepping for Battle!

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.

Battle in the Burn

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:

Angie Aftermath

Yeah, today was a rough one, but well worth it.  Now it’s time to sit back with a good book (Kelly Starrett’sBecoming 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.

suppleleopardbook

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-