“We were sitting here building refrigerators, they were over there building f*cking bombs”- my brother

The infamous 250lb Snatch!!!

It has been a while since I posted last and damn there has been a ton of  amazing shit that has happened since! A few things being… Talayna and I winning the BGI Boy Girl Challenge, Outlaw camp being held at Real Fitness in Naples, to my brother Chris and I moving up to Sarasota to start our daily grind to get Real Fitness Sarasota up and running, landing a sponsorship with ReEvolve and last but not least, Chris and I getting our USAW Weightlifting certification this past weekend.

Starting off with the video. The twist is that I haven’t picked up anything heavy since the Naples OutLaw camp 2 1/2 weeks ago. The only legit wods I have done between now and then have been 12.2 and 12.3 and the rest being body weight stuff so the conditioning has taken a hit. I knew it was going to be a challenge until we get our insane equipment order from Maverick (hell yeah) but I wasnt planning on it effecting my sectional wods as much as it did. Soooo this helped the spirits a little bit to say the least haha….To the Snatch… Chris and I went to CrossFit Suncoast a local gym owned by Justin Flagg. He let us get our sectional wod done there and any other work outs we can squeeze in until our equipment comes. It was definitely a cool ass thing for him to do and very much appreciated!… We had about 30 min and knew all we really wanted to do was some Olympic lifts. I had no intention on trying ^^^ but I kept sticking my lifts as the weight went up so I figured I would give it a whirl. ..Right before it, Justin walked out and told me to quit being a bitch and to hit the lift. I laughed because it was exactly what I needed to hear..hah  . We had to leave right after that so when we got back to our place, we finagled a small 20 ball we found in our miniature workout facility..took it into our stairwell in our building, and did a wallball, hspu, stair running wod haha. It was one of those times you really appreciate crossfit and being able to make workouts happen wherever.

To touch a little on everything mentioned ^^^

The Boy Girl competition was really good all around..(well especially because we won!! haha). But Todd and Dana did a fantastic job of putting that on. I got to meet some top competitors from all around FL and a few from other places which was pretty damn cool. All good people to say the least.

Then we had the OutLaw camp in Naples. That included names of Brandon Phillips, Bill Chris, Elisabeth Akinwale, Cheryl Nasso, Talayna, Guido Trinidad, Jason Hoggan,  Josh Courage, Noah Olsen, Dominick Maurici and a ton of other peeps.  Truly an insane amount of talent in one spot competing against each other but also learning and growing together. From the different workouts and coaching to hanging out at night, it was a weekend to remember.

Another great thing that has happened is becoming a sponsored athlete for ReEvolve! Jenna and Jake Scott created this cool ass clothing company that stands for a simplistic lifestyle that is focused on functional living and primal nutrition…..aaaand Im pretty sure thats what I stand for.. haha so this worked out great! But seriously, I have their stuff now, hats, hoodies, t-shirts, shorts… its all top notch shit. And this isnt me saying it because I am supposed to or any crazy thing like that..Im saying it because their shit is great! www.reevolveclothing.com

Onto our gym or “box” as they call it. I recently told a friend that things have been crazy, a good crazy…but crazy . With decisions we have had to make and things we have already came across, it has been everything I expected it was going to be.  Every day since Chris and I got up here, something good has happened. Every time we have reached out, something great has came back in return. Obviously we still have people that look at us like we are dumbasses but you will have with everything no matter what you do so I dont give a shit. We have met some quality people and I am so damn excited to watch our gym grow. We will be open by April 1st!! Until then, we have a ton of painting to do while prepping the gym for everything else to come. The drywall is going in this week and hopefully the store front windows as well. Its crazy to think that it will be open that soon especially with the gym looking the way it does right now.

I plan on keeping everyone updated with the gym progress along with everything else. Shit was crazy for a bit and while it still is, I will make sure and have a post up every couple days. Hope all is well my peeps. enjoy

Chasing numbers

2/8/12^^

400lb x 2!! a PR. I based my squat cycle numbers off of 400lbs for the past month but wasnt 100% sure what my max was.  We were only supposed to do it once but being jacked as hell on adrenaline made me go for a second attempt.

I have been busy as hell working with the fam on getting everything ready for the gym  so unfortunately I havent been able to stay up on my posts. The great news is, we found out yesterday that the condo approved us so we are good to go now. We will be moving stuff this upcoming week.

Yesterdays workout wasnt to crazy which I was ok with haha…(I don’t say that too much with Rudy’s programming). Knowing I wouldn’t be destroyed tomorrow for the competition is kind of nice!. Here is the link so you can follow Talayna and I throughout the day. They are supposed to update it hourly….50 RX teams. Its going to be a wild ass time. I have high expectations for myself and our team so I wont accept anything but the top. I will have a post up Monday to fill you in on how it went…enjoy

http://bgiteamchallenge.com/

BB Gymnastics

20 minutes Snatch technique work from the hang.

Notes: Work from whatever hang position is your worst. Concentrate on turnover and pulling under, NOT JUMPING.

Conditioning

8 minute AMRAP of:

15 Step Down Box Jumps 24″
20 Burpees

Notes: No bounding is allowed on the box jumps. Every rep must be step down after standing completely on top of the box.

Midline

1a) 3X5 TGUs – medium/heavy, rest 45 sec.
1b) 3X20 Reverse Hyper – medium, rest 45 sec.

BB gymnastics: Stayed at 135. Worked on speed and technique

conditioning:

4+23 – Just a wod where you strap it up and get after it.

midline:

tgu’s: 55lb

reverse hyper: 65lb

2.6.12/ 2.7.12

This upcoming weekend, Sunday to be specific, Talayna and I are competing at the boy/girl competition at BGI in West Palm! We have had this planned for some time now and are both pretty damn excited about it. There are going to be a handful of games athletes that we will be competing against including Jared Davis who won Wodapalooza this past weekend. I know this isnt a true test of what I have, given it is a team effort but I will be able to compare some things with some serious fucking crossfitters. It is also nice to have the terminator (Talayna) on my team. haha. I will keep you guys posted

Now on to training.

Rudy programmed this for Saturday so we could complete it all. I was over in Miami though and wasnt able to go about it until yesterday. I only was able to get the first three done yesterday then did the 5th workout today because it has a shit load of deep handstand push ups in it with running…and that is something I can always work on.

I was excited give the 100 burpees for time a run. A long ways back I did it in 4:52 and I wanted to beat it. We don’t do many burpees with Rudy’s shit so I was interested to see how it went. When my brother and I got to the gym, we went after it. (It was his first time with 100)….I was successful by hitting a time of 4:47 which I was pleased with. He was around 7:20 which is pretty good given the fact that he is still not fully recovered  (strength and flexibility) from a shoulder surgery on a torn labrum.

Below describes what was next. I tried to hit a snatch with out warming it up previously (before the burpees)…that doesnt work  haha..and now I know this for a competition. I should of did my bar work before the burpees but I honestly wanted to see what I could pull with going straight into it…..215 was it, within the given time. I then had that amrap after that.

Today I came in and did the 3 rds, 800m run, 20 hspu with some lifting after (bad idea). The hspu werent as bad as I thought they would be. They definitely werent the best either though. There were times where I would only hit one then come off the wall. That HAS to stop. Sets of 3 and 4 are a must so I can stay consistent and concentrated. The shoulders were definitely gassed after 60 of those so the lifting wasnt at its best.

 

 

*Today’s work will be laid out as 5 tests. The first 3 should be completed as early as possible. The preference is sometime between 8 and 10am. The final 2 tests may be completed any time later in the day, but—time permitting—should be at least 3 hours after tests 1-3.

Test 1: YESTERDAY

100 Burpees for time.

*Rest 10 minutes.

Test 2:

15 minutes to establish a 1RM Snatch.

*Rest 5 minutes.

Test 3:

8 minute AMRAP of:

4 Muscle-Ups
6 Hang Squat Cleans 185/120#

*Rest AT LEAST 3 hours.

1) 4:47- 5 sec PR
2) 215- didnt warm it up before burpees..didnt turn out well
3) 3+7

 

Test 5: TODAY

3 rounds for time of:

Run 800m
20 HSPU

Notes: HSPU are 45# plates (not comp style, traditional bumpers) with an ab mat in the middle for the gentlemen, and 25# plates with an ab mat for the ladies. Hands must be on the plates and no part of the hand may be hanging off the plate. Both plates must be in contact with the ab mat, but do not have to be in contact with the wall. Kipping IS allowed.

1) 5X2 Hang Power Clean (full stall) @ 85% – rest 45 sec.
2) 5X2 Power Jerks @ 85% – rest 60 sec.

1) 215- form wasnt the best
2) 215×2, 225x 2, 215

2.5.12

Well, I just had a big ass write up that didnt successfully go through when I finally posted it so this is going to be nice and short haha

Went to Wodapalooza this past weekend to watch Talayna battle it out against Jared Davis and a some other serious competitors.. a write up by her about her experience… http://tcrossfit.wordpress.com/

AND FINALLY the long awaited snatch attempt at 250lbs!!!

Yes it wasnt locked out and yes it could of been under more control but do I honestly give a shit…not a damn bit haha. I know I will get it again soon.

While being caught up with that, I didnt put much thought into it when Rudy told me to attempt my max jerk….Here it is.

320lbs…a 20lb PR!!! haha I couldnt believe it. I just wanted to beat Jay Rhodes who jerked 315 the day before. Did I really think I would be able to jump that much on the weight…(well not really sure)…but I did haha.

My final thought….the positive ALWAYS trumps the negative. Stay at it and believe in what you are doing. Days like these will make it all worth while..enjoy

and no, I didnt cut my hair…Its in a pony tail under the hat…yes,  I said a pony tail hahah

Getting close!

My brother, Chris and I standing in our soon to be CrossFit gym in Sarasota. You are looking at about 8,800 sqft and the wall in the back is another room with about 1,200 sq ft. Space wont be an issue.. haha. The torn down drywall on the left is where our store front glass is going to be. I have been waiting for this for so damn long and and its finally right around the corner.HEEEELLL YEAAAH. I honestly feel like a 7 year old kid waiting for Christmas to come but instead of getting presents, I am getting my own  insane CrossFit gym that is over 10k sq ft, on the busiest road in Sarasota!!!..once again HEEEELLL YEEEAH We are still in the process of making a shitload of decisions but us four figure it out pretty damn quick when we are all together. Chris and I are moving up VERY soon to do whatever we can to help speed the process up while also working on some crucial marketing. Tanya and Jordan will be there a lot also.

Also, thank you everyone who reached out to me about my previous post. I was happy to be able to share it with you and it made it that much better after hearing some feedback on it.

Now on to the fun stuff. Unfortunately I only had time for the back squats and the horrible conditioning. It was my fourth day on as well so legs were gassed.

380lb x2

Strength

1) Back Squat: 1X6 @ 70%, 1X6 @ 80%, 1X3 @ 90%, 1X2 @ 95% – rest 2-3 min. between each set.
2a) 4X8 Bent Over Row (supinated grip) – heaviest possible, rest 60 sec.
2b) Front Squats: 1X5 @ 65%, 1X4 @ 75%, 1X4 @ 80%, 1X4 @ 80% – rest 75 sec.

Conditioning

4 rounds for total Sprint time of:

100m Sled Drag (Westside style—heal to toe) – HEAVY AS FUCK
200m Sled Sprint – with 1/2 the weight of the drag

Notes: Sleds should be loaded very heavy for 100m drag. After completing the 100m drag quickly remove 1/2 of the load, leave it at the end of the 100m route, sprint back to the beginning, then back to where you left the weight. Immediately reload the sled and repeat. The Sled Drag is not timed, but the sled sprint is. DO NOT rush the Sled Drag. Each step should be heal to toe—video will be posted in the morning.

*Rest 5 minutes.

5 minute AMRAP of:

Weighted Muscle-Ups 20/10#

Notes: These should ALL be performed as singles. NO CONSECUTIVE REPS. Every one should be drop from the top, re-grip, turn-out, then go.

1) 260, 320, 360, 380- havent done that as a legitimate squat so was pretty pleased with it.

conditioning: weights on the left added to a 75lb prowler that does not slide well

130/65.. 1:43
130/65…2:20
100/50…2:15
100/50…1:47

Rise

(One of the strongest women I know.. Joanne^^^ )

Last night was very special for  so many different reasons in regards to my Florida family and me. We (Me, Jordan, Tanya, Chris//picture in previous post), along with a good amount of friends and family went to watch Midnight Moxie play at South Street bar and grill. Midnight Moxie is an unreal band that my good friend Nick Borden is the lead vocalist for…A little while ago, a close and dear family member/sister Joanne, joined the band  as a back up singer to Nick to make Midnight Moxie that much more amazing. This is where everything falls in.

This post has been in my head for some time now (even before I started this blog). I wasn’t sure what or how I wanted to approach it but knew that it would come at some point in time. Last night gave me the perfect opportunity to do so. The problem I faced was that I was unsure what to say because it isn’t anyone’s business when its all said and done. What happened  ahead evolved into something positive which is the reason I decided to share this.  As a side note, what follows changed my life forever.

In 2008, Joanne Vukobratovich got married to  a guy by the name of Jeremiah Beckman. In the next year of them building their life together, Joanne became pregnant with her first child. 9 weeks into  her pregnancy, the unthinkable happened. While down on a surfing trip in Costa Rica, a tragedy occurred.. Jeremiah died….Joanne lost her husband. Life was a roller coaster after that with things that we will never forget. I didn’t know what parts I wanted to mention but as talked about above, I try to stay away from negativity and that’s not the reason for the post

I have heard for the longest time that Joanne used to sing time to time and that she had an absolutely amazing voice. All I knew is that I never got to experience it and in my mind, it was something that stopped after the accident happened…Leading up to a little bit ago, hearing that she was joining the band to sing made me so damn excited!!..Not only to finally see/experience it, but because I knew how much she needed it deep down. Then came yesterday Jan. 28th. ..Before we left for South Street to meet the rest of the family and get seats right next to the stage, I went next door (we all live together ) to let Joanne know how long I have been waiting and how much I appreciated what was to come.. It was a quick convo but I am happy I could see her before this long awaited event. When we got there, my nerves were a little shaky (in a good way) due to all the anticipation but being with the family (everyone mentioned above along with Tanya and Joanne’s parents whom I am very close to, George and Sue) made it the perfect atmosphere. Needless to say, it was everything I imagined and more. Within the first couple songs, Joanne showed a stage presence that was so energetic and strong that I couldn’t do anything but watch and JAM THE “F” OUT.. haha. My bro, Jordan, Tanya and I stood in the middle of the dance floor and didn’t leave it for all 32 songs!! Joanne and Nick worked so good together. Their energy was a ground swell that took over the entire bar.

I am so proud of her to be able to make to it that point in her life and rise up against one of the worst things one could endure. Family and friends are the reason for her being where she is today and that is priceless.. One of their closing songs was her singing Sweet Disposition by The Temper Trap. Tanya mentioned it on the way there but I didn’t really know what to think about it so instead of getting caught up in figuring it out, I just decided to wait until the song came. It honestly was mesmerizing and the highlight of my night. This experience was another one of those times that helps me keep everything in perspective.

Joanne created a heartfelt blog of her amazing ride once Miah Jane was born. I posted it below along with it being on the right side of my blog. If you ever have a few extra minutes, take a look for yourself. It could turn a bad day around for you.

http://mamaslittlebandaid.blogspot.com

The name of this post “Rise” comes from an Eddie Vedder song that I listened to while dealing with everything I mentioned above. I am not one to use lyrics and get all deep but I decided they belong on here as well. Nothing to long but quick and direct..enjoy

“Rise”

Such is the way of the world
You can never know
Just where to put all your faith
And how will it grow

Gonna rise up
Burning back holes in dark memories
Gonna rise up
Turning mistakes into gold

Such is the passage of time
Too fast to fold
And suddenly swallowed by signs
Low and behold

Gonna rise up
Find my direction magnetically
Gonna rise up
Throw down my ace in the hole

Fun times, Great friends

L/R: Bruce, Talayna, Jonas, Me, my brother Chris (Tim taking the pic)

Yesterday morning we went up to the Training Box in Estero to workout with a couple buddies of mine, Jonas, Bruce and a new friend Tim who we met yesterday. I learned from previous experiences that these guys are hilarious and keep the jokes coming. It makes the whole thought of knowing that we were going to kick our own asses for two hours that much easier to cope with..haha. They have been following the Outlaw Way as well so I knew that we all would be on the same page with our work outs. For an hour and a half we warmed up and started throwing around weight, all while coaching each other and laughing at the ridiculous things that come out of Jonas’s mouth. After a couple PR’s by Bruce and Tim  we got focused and started the WOD “Mary”.  Randomly we got some amazing pictures taken by a girl that is a member at the box. Of course the damn blog won’t let me post them but you can check them out on my FB….Anyways, it was a really fun time and I am always thankful to workout with energetic people that can have a great time while doing so.

Strength

*If last week’s High-Bar work seemed easy, you may raise your base number approximately 5%. If it was difficult, stay right where you are.

1) High-Bar Back Squat: 1X6 @ 65%, 1X6 @ 75%, 1X6 @ 80%, 1X6 @ 80% – rest 2-3 min. between each set.

Notes on performing the High-Bar Squat.

2a) Bench Press: 2X5 @ 70%, 2X5 @ 80% of 120120 – rest 60 sec.

2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec.

“Mary”

20 minute AMRAP of:

5 HSPU (Regionals standard)
10 Pistols (5L/5R)
15 Pullups- sub’d 20 DU’s for 15 pullups (no pulling with the arms)

 

1)220, 250,275×2
2a) 210×2, 225×2
2b)205,220,235

Mary: 13rds+5+4

Need I say more.

242lb snatch. A PR!!   250 is coming soon! (Sorry for the video being sideways)

(History of the CrossFit Games..Amazing)

A while back, me along with many others knew that CrossFit was going to take off. Did I know it was going to be this soon?! not necessarily. It is unreal to watch how fast it is taking over. There have been many different opinions (people and their dumb ass opinions) on what Reebok is doing to CrossFit. So many negative things said about how its going main stream  and that Glassman sold out. I honestly didnt know what to think. I saw what Reebok was doing for it/us and I think its great but I also can understand peoples mind set on why they didnt like it…Leading into what I learned this past weekend. All of my friends that went to the games last year had nothing but great things to say about Reebok. They all agreed that Reebok is honest and true with supporting CrossFit and they practice what they preach. It was cool to hear for sure. I definitely support the partnership from here on out.

A new friend of mine Elisabeth Akinwale just posted a video that showed what she has been up to the past couple days. This gives me the chills when you think about how far the sport has came in such a short time ^^^ enjoy

 

An amazing weekend in Murfreesboro, TN

(L to R, Jeremy Murdock, Me, Talayna Fortunato, Kyle Mooneyham, Elisabeth Akinwale, Jeff Binek, Josie Parsons)..This was our heat for every WOD. There is 5 crossfit games athletes in the picture!!! along with Talayna who is DEFINITELY going to make it this year.. I couldnt of asked for a better group of individuals to be with. Amazing drive and just all around good people.

A new and now a true friend of mine, Steve Hage gave me a quote Saturday.

“Most men stop when they begin to tire.
Good men go until they think they are going to collapse.
But the very best know the mind tires before the body and push themselves further and further, beyond all limits.
Only when their limits are shattered can the attainable be reached.”

This is going to be one that I will never forget. Little did I know that this was going to come to mind two different times this weekend..One time being when I was staring at 280lbs having an internal debate on if I was going to be able to squat clean it to find a 5 rep front squat max while already having an elevated hear rate from two previous 4 minute amraps… and the second when I was at the brink of passing out during Heavy Fran Sunday morning…but it did and right when I needed it… and I successfully completed both!

This weekend was the mecca of everything I love. I got to travel and make a good amount of friends from Crossfit Murfreesboro and Crossfit Rutherford. I was fortunate enough to get to compete against some of the fittest (exercisers) in the world and not have to worry about scores or anything else that can come from a competition. And last but sure as hell not least, I was able to learn from one of the best, Rudy Nielsen, while also being able to help coach with him.(HELLL YEAH)

I was told once I got to Nashville, a guy by the name of Steve Hage was going to pick me up. The second I stepped in to Steves suburban, I knew I was in for a great weekend. He instantly told me that we all were going to stay at his house while not knowing me even the slightest bit. Steves hospitality was second to none. All weekend he did whatever he could to make us comfortable while also entertaining us. I’m talking from waking up to breakfast and coffee to, to having a quote of the day for me two days in a row, to even hanging out at the camp all day to help motivate me when things where getting (fun) haha. I greatly appreciate everything he did and he honestly made the weekend that much more memorable.

There were a few people from out of town but you wouldnt of been able to tell from the way we were treated. Everyone was so genuine and kind. I am grateful to have been able to spend the weekend with such quality people. I hope one day, I will be fortunate enough to cross paths with them again.

I will post more of the madness that occurred this past weekend over the new couple days but this pretty much sums it up.  (for some reason its only letting me post one picture. I have more that will be up as well)

Tears of the Spider Monkey…1.16.12

I tied my previous  squat snatch PR at 235lb..I was a little forward but the weight still went up pretty easily.

BB Gymnastics

1) 3 attempts to establish a 1RM Snatch – rest as needed.

Snatch attempt 245lb. This was definitely my best lift yet, I just caught the bar to far back. The weight is going up, I am just having a little trouble catching it at the bottom. I have went after 245 multiple times and have been so close. It was frustrating at first but then I thought about the progress I have made in such little time and that I need to be patient. 245 will come and so will 250!!

2) 3 attempts to establish a 1RM Clean & Jerk – rest as needed.

Notes: Take as long as you’d like to warm up for these lifts, but limit yourself to ONLY 3 legit attempts. You may use any style of each lift, but try to stick to a near USAW standard.

Conditioning

“The Tears of a Spider Monkey”

7 rounds for time of:

20 Push Press @ 75/55lbs
20 OHS @ 75/55lbs

1) 235
2)285. everything was all f*cked up with my clean. frustrating

conditioning;
15:55..paced waaay to slow trying to save it for the later rounds. It just worked against me at the end. Hearing about what happened to Talayna the last time with her shoulders made me want to keep a slower pace.