Tuesday, June 18, 2013




2 X 60kg

  • Focusing on Lats activation (Shou Bei)
  • Left knee aching (inflammation)
  • Hit the pubic bone a little bit on the 2nd snatch
  • First time lifting with belt to protect my back. Not comfortable.
75kg 1
  • Too much thinking
  • Left knee feeling the inflammation
  • speed under feels good. Feels natural
  • Extension not good. Feels like not enough extension.
75kg 2
  • Pey told me "Bu Su Fu"
75kg 3
  • Feels Good
  • Receive feels loose. Need to be strong and tighten up.
  • Feels that right leg is receiving the weight more. Maybe to compensate for knee pain?
78kg 1
  • Focusing on Lat Activation (Shou Bei)
  • I feel like I don't know what or how I am suppose to feel for my Lats Activation. What am I suppose to feel?
  • JW showed me video of Lu Xiao Jun at 2009 snatch 170kg. He looks very "Su Fu"
  • I feel very inspired
78kg 2
  • I feel that I am going too low unnecessarily
  • Maybe too fast? I think I was too excited from watching the video.
  • Watched video of Lu Xiao Jun snatching world record at 174kg at 2009 world championship
78kg 3
  • Feel slow
Best Snatch 78kg 4
  • Feel very good
  • Feels very smooth and light. No effort from arms and all hip drive
  • Receive felt very good
  • I think I became too excited that it felt good that I didn't focus on the standing
Best snatch 80kg
  • Feels very good
  • I think I became lazy to stand because the snatch felt very good
  • I feel that I am receiving too low for no reason. Need to feel the depth that I require
  • Wider foot stance and "knees in" to prevent too much external rotation
  • Receive soft
  • Did not feel explosive
  • Need to go as low as required. Still too low
No Good 86kg
  • Mentally not focus
No Good 86kg
  • Hit pubic bone
  • Bar feels slow
  • I feel that my body movement speed is good but bar not fast. Went under with good speed.

First Pull;

  • Feels very light
  • Can feel left knee have too much external rotatino
  • focusing on lats activation (Shou Bei)
  • tried wider stance to prevent knee external rotation
  • 1st rep feels slow and heavy
  • 2nd rep backside feels too high
  • 3rd feel better
105kg 2
  • 2nd rep the butt feels high
  • better than previous set
  • 1st rep feels tense (arms)
110kg 1
  • 1st rep butt went up first
  • 2nd rep arms is tense. No lats activation
  • 3rd focus on lats activation and relax arms
110kg 2

  • 1st rep butt went up first
  • shoulder drop. no more lat activation
  • JW spotted and mention backside high and shoulder drop need to activate more lats
105kg 3
  • Very bad
  • Butt up first for all 3 reps
  • lats not activated
  • No good
  • feel tired and not comfortable

Worm practice

Outlaw WOD 130618
2 mins ME MU
6 mins AMRAP;
50 DU
15 Burpees
2 mins ME MU

2R+50,10/11 MU



Bench Press

3 X 65kg
3 X 75kg
5 X 85kg



Front Squat

3 X 82.5kg
3 X 92.5kg
8 X 105kg


3 X 125kg
3 X 145kg
10 X 162.5kg


Tuesday, June 11, 2013



Snatch off the blocks

Worked up to 85kg. Focus more on;
- driving through the heels and use the hips.
- 2nd pull acceleration
- Receive STRONG

Cycle 3 Week 2

3 X 45kg
3 X 50kg
5 X 57.5kg

OutlawWOD 130611

150 Burpees for time




Cycle 3 Week 2;


3 X 100kg
3 X 115kg
11 X 130kg

12 mins to establish a Push Press 1RM


Outlaw WOD 130610;

3 Rounds FTO:
Run 400m
KB Swing @ 24kg
Pull Ups

11:52 (Row 500m sub Run)

Wednesday, May 29, 2013



HB Back Squat


Front Squat



Powerlifting Total;

LB Back Squat


Bench Press




Monday, March 18, 2013

42 things to remember and grow up with


*Thanks Johnnie Welbourne
In early January I was working on a year in review, it got scraped it as it seemed much of the same content regurgitated in humorous ways. So, I decided to offer a different format. These are the 42 things I have learned leading up to 2013.
1. Know what you are training for.
We often sat at the seminars and my gym, “What are you training?” This translate into, you need a goal, a destination for your journey. Without you are left to wander, and this site is not called Kung Fu and you are not Caine. Pick a goal, chart a course, keep your head down and don’t come up for air until you meet it.
2. The squat is the foundation of any good program.
A program that does not involve the squat is incomplete. Any coach that tells you, you shouldn’t squat as it is bad for your back and knees, but if it is done you should not squat below parallel needs to be punched. Email me and I will send someone out who specializes in punching people who need a punch. And when I say squat, I mean the one where you put a heavy bar on your back. If I were talking about the front squat or overhead squat, I would have said front squat or overhead squat.
3. Be a performance whore.
Your only mark for progress should be performance and success. Don’t get caught up in dogma, realize all that matters is performance. Don’t get married to one philosophy or stuck in one circle. Look to expand your training arsenal and realize your only master is getting better.
4. “Know when to hold’em, know when to fold’em.”
When you start hitting the weights, certain days you feel like the weights are made of foam and you could lift the gym. Other days, the weights seem to be made of adamantium. Realize on the days when the weights are light, go for broke and set a new personal record regardless of what the program says. On the days when the opposite is true, all you need to do is survive and realize the weights will be there tomorrow.
5. Don’t fall prey to the Secret Squirrel Program.
This is what happens when late at night while scanning the internet you decided to hybrid CrossFit Football’s strength WOD with CFE’s running 2 days a week with CrossFit’s hero WODs and Outlaw’s Olympic programming just for good measure. All the while doing 23 hours a day of ketogenic interment fasting. If you think this secret squirrel program will help you become the fittest man on the planet you are delusional. All that will happen is you become a massive ball of injury, end up doing nothing but Mobility WOD for 2 years with the testosterone levels of a 14-year-old eunuch.
6. You need to warm up.
Warming up is key to raising core temperature and getting the muscles, tendons and fascia warm. You are warming up because you are preparing to train. Take the old boxing proverb to heart. “If you go into the ring cold, you come out cold.”
7. Use Lacrosse balls
If rolling out with a soft foam roller is painful, you have led a life of luxury and share the energy expenditure with a veal. Real athletes roll out with two lacrosse balls and Kelly Starrett sitting on your body part adjacent to it.
8. Static Stretching is great way to cool down. Period.
9. The first movement at the beginning of your training week needs to involve a heavy bar on your back.
10. All the machines and praying in the world will not build a physique like the one crafted from lifting free weights over 85% of your 1 RM.
11. Weighted Pull Ups can cure world hunger.
12. Isometric holds build stability and strength.
13. It is better to live like a farmer than a bartender.
Farmers go to bed when the sun goes down and wake when the roosters crow. Bartenders hang out with drunks, don’t go to bed till 3 or 4 in the morning and sleep all day. Be a farmer.
14. Heavy prowler pushes cleanse the soul.
15. Sleeping 8 hours or more a day makes you bullet proof.
Yes, if you sleep more than 8 hours a day, bullets will not harm you and you will be able to control the minds of those around you.
16. Shower in ice-cold water in the morning. Hot shower before bed.
17. Vitamin D is the most important vitamin of all, so go outside and get a tan. As George Robert’s dad once said, “Georgie, even fat looks good tan.”
18. The only proteins that count are the ones with faces, souls and a mother. I do not care how you process hemp and peas…it is not real protein.
19. Earn your carbs.
Don’t get lulled into thinking a primal or Paleo diet is low carb diet. If you are a hard charging athlete that lifts heavy weights, sprints and moves, eat some carbs. Low carb diets are for fat people and sedentary people with metabolic disorders. If you are training for the CrossFit Games, playing football or trying to run a hundred miles you have earned your carbs.
20. I don’t care how far or often you run, running slow will never help you get fast. The road to hell is paved with good intentions and marathon runners. I am not impressed that you finished a marathon in 5 hours. I am more impressed that it took you 7 hours to sprint 421 100-meter repeats.
21. Percentages are a waste of time for beginners.
Why you ask, because to efficiently lift a true 1 RM you need an extremely well training central nervous system. And efficiency in the CNS comes from prolonged training. Hence, how could a beginner have enough control over their body or their CNS to put forth the ability to lift a true 1 RM? They can’t. So don’t do it.
22. Every man should own a slow cooker and a grill that uses lump wood charcoal.
23. Meat from grass-fed cows should make up the bulk of your daily food consumption.
24. Drink water.
Anyone who tells you they don’t like to drink water needs to grow the fuck up. How much…at least 1 ounce per 2 lbs of body weight.
25.  Dont let fear be your limiting factor.
Louie Simmons told me, “To master kung fu, the training must be severe.” What Louie means is, don’t take the easy way out. Winners and champions are forged in the crucible of competition and hard work. Don’t let fear of not meeting your goals be your limiting factor when it comes to training or success.
26. Full Fat Greek Yogurt is an excellent source of protein and probiotics. Anyone that tells you dairy from pasture raised animals is bad, should be pushed in the mud.
27. Have the talent to rest.
If you think taking a rest day is weakness, you have never really trained hard. And you definitely have low testosterone levels.
28. The Second Amendment was put in place to guarantee the First Amendment. Problems arise when we allow our leaders to suspend the First Amendment and many other rights given to us in the Bill of Rights because of fear. When terrible things happen in society, we are so quick to give away our rights so the government can protect us and make it so it never happens again. It is impossible to stop bad people from doing bad things, but you can train and prepare for the day when good men are called upon to stop evil men. That is Edmund Burke.
29. Guns are inanimate objects that can be used to do harm. Much like cars, airplanes and knives, all these things can be turned into weapons if someone so chooses. Banning the sale, use or ownership of inanimate objects will no better cure the world of evil, and then eating low-fat food will cure a fat ass.
30. Lift heavy and awkward implements.
The power from picking up and lifting awkward and heavy objects creates a strength not found in a weight room. Anyone that grew up on a farm or wrestled or played football with farm kids knows what I am talking about. We also call this Field Strong.
31. Having kids puts everything into perspective.
My wife and I had twin girls in late 2011; I just came up for air in late 2012. Kids put things in perspective. The things that mattered so much, seem small and unimportant. What is important is raising your kids, providing a positive role model and keeping your wife happy and loved so she doesn’t drive the whole train off the tracks.
32. Learn to cook.
Even if it just involves adding meat, water, salt and root vegetables to a slow cooker or burning meat on a grill. Learn to cook. Nothing is as unimpressive as someone who cannot or will not learn.
33. Stop posting on message boards. If you have more than 100 posts on any message board, kick your own ass.
34. Twitter rocks.
If you can’t say it in a 140 characters, it doesn’t need to be said.
35. Training Vs. Testing.
Learn certain days are training days other days are testing days. Have a plan each day and realize professional athletes don’t compete everyday. They save that for when the money is on the line and the crowd is in the stands.
36. Read. Real. Books.
In this Internet age, digital books, periodicals, websites and blogs consume us. I feel something is missing, hard copy books.
37. Bacon.
I started eating bacon in the 70’s. I am not sure when many of you found bacon, but if it was last two years, I am sorry. Up until recently for many, bacon has been a mystery. But upon finding it, it is all they talk about. I am proud of you for finding bacon. I am sorry your dad didn’t make bacon on Saturdays when you were growing up. I believe it makes you feel primal and talking about bacon on social media is your way of thumbing your nose at society, but enough. Welcome to the party and guess what? We are serving bacon.
38. I don’t care that you are 100% Paleo; if a friend offers you a beer, drink it. Nothing says “FU” like not accepting a drink from a friend because of a diet. Grow the fuck up.
39. Work the tissue.
Active Release Therapy. Graston. Deep Tissue Massage. Mashing. Do something to mobilize tissue and speed recovery.
40. Move the bar as fast as possible.
When lifting weights, you should move the bar as fast as you can at all times. Think compensatory acceleration. If you have never head the term “compensatory acceleration”, go google it now. I will wait. Slow reps are akin to the splinters in your ass from sitting on the bench watching the explosive guys play. The only thing moving slow did, was make me slow. Fuck slow.
41. Don’t be a cartoon character.
In today’s age of social media and virtual existence, people are not held to the same standards they were so long ago. Individuals are more cartoon characters than real people. Be a real person that can be depended on and does not take every opportunity to take advantage of those around you. Being a man involves more than growing a beard and drinking whiskey…even those things do help.
42. High testosterone levels = nice guys.
I read a study a while back that related mental wellness and all around nice guys having higher testosterone levels than their male dick head counterparts. Next time you meet a douche bag, instead of cursing the day he was born, realize he is a lesser male and just has low testosterone levels. Pity him, because there is nothing worse for a man than having low testosterone levels. If you are reading this and think you might have low test levels, go see a doctor

Tuesday, February 12, 2013





154 kg

"3 man Team WOD;"
A: 30m Sled Sprint @ 40kg
B: Uneven Farmers Carry @ 28kg + 24kg
C: Sandbag Carry

Lost Count of Rounds

"100 Burpees"

9 mins



Ground-to-Overhead 5000kg

17:05 (100 reps @ 50kg)


12 mins EMOM;

3 Power Cleans @ 70kg
3 Front Squats @ 70kg
3 Push Jerk @ 70kg

5 mins + 3 mins every alternate minute after 5th Minute

3 Rounds for total reps;

1 min KB Swing @ 32kg
30 sec Rest
1:30 mins Pull Ups
30 sec Rest
2 min Double Unders
30 sec Rest

KBS = 65 reps
Pull Ups = 66 reps
Double Unders = 460 reps

Total = 591 reps


Power Clean 1 RM

105 kg

150 Wall Balls for time @ 10kg






Thursday, January 24, 2013


"REGIONAL WOD #6 2012"

For Time Of;

3 Rounds;
7 Deadlifts @ 155kg
7 Muscle Ups


3 Rounds;
21 Wall Balls @ 10kg
21 Toes-To-Bar


100 ft Farmers Carry @ 100 lbs per hand
28 Burpees Box Over Jumps
100 ft Farmers Carry @ 100 lbs per hand
3 Muscle Ups