December 24th, 2016


  • Push-Ups (4 Mins)
  • Abs (4 Mins)

Ascending Ladder (Tennis Courts)

  • 10 Squats —> Sprint
  • 10 Lunges —> Sprint
  • 10 Push-Ups —> Sprint
  • 10 Jump Squats —> Sprint
  • 5 Burpees —> Sprint

5 Rounds

  • 6 Jumps Over Tennis Net

1 Set of Crazy Legs

  • 20 Squats
  • 20 Lunges
  • 20 Jump Squats
  • 20 Jump Lunges

*16 Minute Stretch Routine


December 20th, 2016

Split Altitude Landings  5×3/Side (2nd highest box)

A1.) Thick Bar Bench Press

  • 3,3,3,5,5,5 (185, 205, 195, 195, 195, 195)

A2.) KB Chest Flies 

  • 4×10 (16KG Kettlebells)


  • 7 Pull-Ups
  • 7 Hang Snatch (75lbs)
  • 21 Push-Ups

B1.) DB Floor Press

  • 80 lbs. DB’s for all sets

B2.) One Arm Rows

  • 90 lbs. DB for all sets

C1.) Prone Trap Raises 

  • 3×12 (8 lbs. DB’s)

C2.) Scap Push-Ups

  • 3×15

D.) Side Bridges

  • 3x30s/Side

AM: 16 Minute Stretch Routine

  • Pigeon Stretch, Lizard, Couch, Fall Back Stretch

December 19th, 2016

Single Leg Reflective Jumps 3×10 Per Side

A.) Box Squat 

  • 6×2 (275, 295, 315, 315, 325, 335)

B1.) Stiff Legged Deadlift

  • 3×6 (245, 265, 265)

B2.) Doorway Pec Stretch

  • 3×30 Seconds per side

WOD: 3 Rounds (1 Minute Rest in between rounds)

  • 3 Squat Cleans (165)
  • 15 KB Swings (53lbs)
  • 45 Double Unders

C1.) Split Squats

  • 4×6 Per Side (165 for all sets)

C2.) Reverse Crunches

  • 4×15

D.) Suitcase Deadlifts

  • 88lbs. KB

AM: Morning Sprints 5-10-5 Drill

  • 10 All Sprints
  • 10 Sprint-Backpedal-Sprint
  • 10 Sprint-Side Shuffle-Sprint

Daytime: 240 Push-ups 


Workout Notes:

Starting to incorporate my WOD or conditioning earlier in my workout so that I get it out of the way and can begin sweating as soon as possible. Working out at night after work, I can sometimes lose motivation if I wait to do my conditioning till the very end. Putting it in the middle of my workout not only allows me to get it out of the way, but it gives me a chance to work on my accessory movements while I am tired.


Wednesday 10.7.15
Dynamic(Coaches Choice)
Comp Wod 1.6
“Open Workout 15.5″
27-21-15-9 reps for time of:
Row (calories)
Men use 95 lb.
Women use 65 lb.

Competition WOD: 9:10 which was 3rd best in the gym.

  • Killed my legs

So far not eating peanut butter and almonds has been working. We’ll see how it goes.

  • Sent out 50 emails today to Division2 baseball coaches to try to get a feel for how they thought about our idea. Excited to see if I get any feedback from them. Even if no one responds, at least it was a good first step in actually doing something productive and striving towards pursuing it.


Monday 10.5.15
2min Airdyne
1 min goblet squat
15 Wall Squat
10 Pistols(5/leg)
Back Squat
3 @ 70% (0.9) 1RM
3 @ 80% (0.9) 1RM
3 @ 90% (0.9) 1RM
Rest 3min b/t sets
75 Double Unders
50 Air Squats
25 Cal Row

Back Squat: 245, 275, 295

Metcon: 13:52

6:30am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 Cup of Almonds

12:00pm- Salad (Spinach, chicken, carrots, broccoli, tomato, 1/2 avocado, balsamic) and Power Crunch Bar

5:15pm- Apple

6:00pm- Crossfit Class

7:30pm- Chicken Breast, sweet potato, asparagus, broccoli, tomato

  • Decided today that I am going to eliminate nuts from my diet. No peanut butter in my smoothies nor almonds as a mid morning snack. Instead I am going to get my healthy fat from avocado and coconut oil. Also, as a mid morning snack I am just going to have 1 hard boiled egg. See if my skin clears up by eliminating some of the fat.


Thursday 10.1.15
400m Jog
10 GHD Sit-up
10 GHD Back Ext
10 Good Mornings(45/35)
1min Forward leaning rest(Push-up pos)
5 @ 65% 1RM(0.9)
5 @ 75% 1RM(0.9)
5 @ 85% 1RM(0.9)
Rest 3min between sets
Box Jumps(30/24)
Ring Dips
Sumo DL High Pull(75/55)

Deadlift: 315, 345, 375

Metcon: Used the band for dips to allow me to focus on form and get more out of it.

6:15am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 cup of almonds

12:00pm- Regular Salad

1:00pm- Power Crunch Bar

5:15pm- Apple and Peanut Butter

6:00pm- Crossfit

7:00pm- BCAA Drink and Quest Bar

8:00pm- Basketball Game

9:15pm- Celebratory Post Game Beer

10:00pm- Chicken Breast, Sweet Potato, Veggies in coconut oil

  • We won the Scottsdale Rec League Basketball League tonight, and has us running with good vibes heading into the weekend.


Front Squat 3×5 (205, 225, 235)

Overhead Squat and Snatch Work (Working on Form)



3 Power Cleans (185)

10 Push-ups

5 Pull-ups

Rest 1 Min


3 Front Squats (185)

10 Wall Balls (20lbs)

Rest 1 Min


3 Power Cleans (185)

10 Pushups

5 Pullups

6:30am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 Cup Almonds

12:45pm- Turkey Sandwich and Fries (Tom’s Tavern)

3:00pm- Crossfit

4:30pm: BCAA Powder

5:30pm- Happy Hour (4 Beers and some appetizers)

8:00pm- Turkey Burger, asparagus, and broccoli


Tuesday 9.29.15
“Around the world”
8min OTM
1. Bottoms up Waiter Walks
2. 10 Hand release push-up
3. Row
4. Plank Hold
Bench Press
5 @ 65% 1RM(0.9)
5 @ 75% 1RM(0.9)
5 @ 85% 1RM(0.9)
Rest 3min between sets
20 Pull-ups
400m Run
20 Box Jumps(30/24)

Bench Press: 175, 185, 205

WOD: 12:56

  • Had to hurry to class so I missed the warm-up. WOD went well but didn’t rush through the box jumps because I wanted to kind of save my legs for our basketball game tonight.

6:15am- Regular Smoothie and 1 hard boiled egg

6:30am- 100 Pushups

10:00am- 1/4 cup of Almonds

12:00pm- Salad (Spinach, chicken, 1/2 avocado, broccoli, carrots)

1:15pm- Power Crunch Bar

5:00pm- Crossfit Class

6:05pm- Muscle Milk Cookies n’ Creme

7:00pm- Basketball Game (Won and now we’re in the finals)

8:30pm- BCAA Drink, Turkey burger, sweet potato, veggies, 1/2 avocado

10:00pm- Scoop of Peanut Butter

  • Changed up my cubicle today so that I have a standing desk. Whole day went by quicker and I felt better by the end of it because I only sat for about a total of 2 hours. Stood the whole morning and felt great.
  • Big meeting with Stryker tomorrow for a position that would be a great opportunity but very time consuming and a learning experience for sure. Looking forward to it and need to make sure to stay confident!


Monday 9.28.15
2min Airdyne
10 Wall Squats
10 Pause Goblet Squats(Pasue for 3 secs at bottom)
10 Hip Bridges
30sec plank holds
Back Squat
5 @ 65% 1RM(0.9)
5 @ 75% 1RM(0.9)
5 @ 85% 1RM(0.9)
Rest 3min between sets
6min OTM
Evens: 10 Jumping Quarter Squats(115/85)
Odds: 10 Toes To Bar
Rest 2min
6min OTM
Evens: 20 KBS(70/53)
Odds: 15 Burpees

Back Squat 3×5- 225, 265, 275

Metcon: Only got 12 Burpees in on the second set. Everything else felt good.

  • Felt great on back squats. Need to keep doing them more often so I can get my weights up to where they used to be.
  • STR/KE MVMNT shoes are the next training shoes I need to get.

6:20am- Regular Smoothie and 1 hard boiled egg

10:00am- 1/4 cup of almonds

12:00pm- Salad (Chicken, broccoli, carrots, spinach, 1/2 avocado, balsamic) and Power Crunch Bar

5:00pm- Apple and peanut butter

6:00pm- Crossfit

7:30pm- BCAA Drink, 1 chicken breast, asparagus, broccoli, 1/2 avocado, and sweet potato

8:45pm- Piece of bacon and scoop of Peanut Butter

9:00pm- 8 min. Plank workout


Tim Ferriss with Jacko (Navy SEAL/Leadership consultant)

  • Greatest aspect of leadership in the SEALS is humility. The ability to listen to others and take responsibility for your mistakes and learn from it to help your team out in the future.

How to Win Friends and Influence People

  • Don’t blame others when you have a complaint or concern and understand where the other is coming from to help solve the situation.
  • Selling, get people to say “yes” often.