Workout Friday October 24th, 2014

October 23, 2014 in Workout of the Day by Tom Colvin

“But there is suffering in life, and there are defeats.  No one can avoid them.  But it’s better to lose some of the battles in the struggles for your dreams than to be defeated without ever knowing why you’re fighting for.”  - Paulo Coelho


A.  Front Squat 4 Sets X 3 Reps

B.  For Time

100 DU’s

800m Run

1K Row

Do this in the order that you believe will allow you to get through it the fastest.  Why did you pick that order?

Podcast-> Little Voice Inside




Workout Thursday October 23rd, 2014

October 23, 2014 in Workout of the Day by Tom Colvin

“Strength does not come from within.  Your struggles develop your strengths.  When you go through hardships and decide not to surrender, that’s strength.”  -Arnold Schwarzenegger


Rocovery’ish (Yes that’s a word) Workout


Workout Wednesday October 22nd, 2014

October 22, 2014 in Workout of the Day by Tom Colvin

“Sometimes, struggles are exactly what we need in our life.  If we were to go through our life without any obstacles, we would be crippled.  We would not be as strong as what we could have been.  Give every opportunity a chance, leave no room for regrets.”   – C.S Lewis


A1.  Seated Top Half Presses 4 Sets X 2 Reps; Right Into A2 – move the bar quickly – totally lock out your elbows

A2.  KB Lunges Onto 45# Bumper Plate X 8 Each Leg; Rest 2 Min – press your knee out on the foot planted on the bumper and squeeze your glute – push off of the bumper with your heel – do it whilst looking cool

B1.  KB or DB Push Press 3 Sets X 5 Reps; Right Into B2 – totally lock out your elbows overhead

B2.  Slam Ball X 5 reps; Rest 2 Mins  - do it

Article-> Strategery For Kicking Ass and Not Fucking Around

Workout Tuesday October 21st, 2014

October 21, 2014 in Workout of the Day by Tom Colvin

“It is as easy for the strong man to be strong,  as it is for the weak man to be weak.”  - Ralph Waldo Emerson


10 Mins @ 85% Intensity

AD or Row X 1 min

Hang power clean X 5 @ (95#/65#) – you should be able to move this weight without a lot of effort – if you’re unable to, lower the weight – don’t be that guy who is stuck at the bar breaking it up into singles – this is a condition workout not a strength piece – the goal is to move

Walking Lunges X 10 steps

Rest 4 mins


10 Mins @ 85% Intensity

KB swing X 10 @ (53#/35#)

Toes to bar X 5 or Sit ups X 10

TGU X 1 Each Arm

Rest 4 mins


5  Mins @ 90-95% Intensity – pick up the pace here – you should feel the change in intensity – breathing should be higher – muscles should burn a lil

Pull ups X 5

Push ups X 5

Air squats X 5

1 Suicide

Remote Coaching Client Omar Maldonado aka The Brown Michael Phelps putting in work.  When we started training in March, his 1RM was 385#.  On Monday he hit 380# for a double.  We worked on getting stronger during the CrossFit off season, worked on skills that he lacked and developed an aerobic base, now we’re changing phases.  We’re keeping the strength he’s gained while getting back to tougher conditioning workouts. This allows him to go into the competition season feeling ready physically because his body isn’t beat up and he’s able to do skills he lacked let season like muscle ups, pistols, and butterfly pull ups .  Mentally he’s ready due to the strength he’s gained  while leaning out, he’s lost 20lbs.  A motivated athlete with clear goals and confidence is set up for success.  It’s going to be a good season!







Workout Monday October 20th, 2014

October 20, 2014 in Workout of the Day by Tom Colvin

“To become a spectator of one’s own life is to escape the suffering of life.”  - Oscar Wilde


A.  Back Squat 4 Sets X 2 Reps; Rest 3 Mins

B.  And Then A Lil Running And Wall Balling

9 Wall Ball

400m Run

12 Wall Ball

600m Run – Run 400m out and back to the roll up door + 200m

15 Wall ball

800m run – Run 400 and back to garage door then back out for another 400 – it’s mentally tougher to run out and backs than a loop – you’ll thank us later

Video-> BUDS 234 - Lots of examples of mental toughness and let downs in this video.  Makes you think, “Why don’t I do more in my life ?”  Hmmmm


DTP Ladies

Congrats to Cecily Fuller and Emily Stuart.  Fuller ran the Denver Half marathon this past weekend and Emily ran a half marathon as well.  Emily is President of Ohio Chapter of DTP and Fuller is heading up the Denver Cartel.  Nice work ladies!  When are our guys gonna do something cool?

photo 1

Fuller runs her marathons in wet suits.  Why, just because.



Emily drinks beers and squats for her half marathon prep.

These guys are both Remote Coaching clients.  They’re extremely dedicated.  They motivate me.






Workout Friday October 17th, 2014

October 17, 2014 in Workout of the Day by Tom Colvin

“Strong people are harder to kill than weak people and more useful in general.”  -Mark Rippetoe

A.  Front Squat 4 Sets X 2 Reps; Rest 3 Mins

B.  3 Rounds of

400m Run

Pull Ups X AMRAP

Article-> Break Hearts Risk Everything…Good stuff!



Workout Thursday October 16th, 2014

October 16, 2014 in Uncategorized by Tom Colvin

“Life has many ways of testing a person’s will, either by having nothing happen at all or by having everything happen all at once.” – Paulo Coelho

Recovery Whilst Working On Your Tan

Podcast-> Strenmph + Running