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

Workout Wednesday October 15th, 2014

October 15, 2014 in Workout of the Day by Tom Colvin

“The meeting of two personalities dislike the contact of two chemical substances; if there is any react, both are transformed”  - Carl Gustav Jung


Fight Gone Bad

3 Rounds with 1 min at each station – you reps are your score – post your score on the Whiteboard

1 Min Wall ball (20#/15#)

1 Min Power clean (75#/55#)

1 Min Box jump (24in/18in)

1 MinPush press (75#/55#)

1 Min Row

Rest 1 min

Video-> Curiosity …I like asking this question.  “Why am I doing what I’m doing?”  I like to ask other people that question too.  If you know why you’re doing what you’re doing in different aspects of your life, most of the time you’re  happy.  If you’re not, you know why.  Knowing what you’re doing is basically having goals, right?  Goals are the key to forward progress and fulfillment.

Tangent -> I like how it shows adversity in the video.  Things are easy when you’re winning.  How do you respond when things start to fall apart?   That’s when the real challenge comes in.  This is when all the self doubt creeps in and you may lose yourself for a bit.  Ask you yourself  “Why am I doing what I’m doing?” and things should start to clear up.   Boom!  All your problems solved!

Back on the rails-> In today’s workout, push yourself.  You’ll get the most points on the push press and box jumps/ step ups.  Get after it there and get to the point where your inner dialogue is all about bargaining with yourself.  Thats the right intensity.  Get after it.  Learn something about yourself.  Have fun cheering and sweating with your crew!  Have a good day!

Workout Tuesday October 14th, 2014

October 14, 2014 in Workout of the Day by Tom Colvin

“I wonder how  many people I’ve looked at all my life and never seen.” – John Steinbeck


A.  Deadlift 5 Sets X 2 Reps; Rest 3 Mins – reset between each rep

B1.  Single Leg Barbell RDL 3 Sets X 8 Reps Each Leg; Rest 1 Min

B2.  Overhead Sit Ups X 15; Rest 2 Min

Podcast-> Self  Talk





Workout Monday October 13th, 2014

October 13, 2014 in Workout of the Day by Tom Colvin

“There are no failures – just experiences and your reaction to them.”  - Tom Krause


A1.  Front Squat 4 Sets X 3 Reps; Right Into A2

A2.  Powell Raise X 5 Reps Each Side @ 3030; Rest 2 Mins

B.  15 Unbroken KB Swings X 4 Sets; Rest 90 Seconds Between Sets – Heavy