Friday, December 18, 2015


Been a rough cycle this month.. The last few days have been a struggle but now I can rest up and enjoy the holidays!!!

It started off horrible on Monday with 150m breakdowns and of course I was fighting a stomach bug..... Just glad I got through the day with no issues 😷 All in all it was an intense week, I got to push myself to the very fullest. By Thursday I was struggling to lift anything. Looking forward to backing off for a week and doing fun Christmas things (basic) 😏

Last week >>>>

150 m breakdown

4x6 seated box squats 175, 190, 200, 220
4x6 depth to vertical jump

3x6 barbell step ups 110, 115, 125
3x depth to 3 hop to hang 

3x6 RDL 205
3x 20 glute bridge hip flexors 

22 - 100 with abs

4x6 bench to box  115, 125, 135, 145
4x10 Med ball chest pass 16 lbs

3x5s elevator bench 30 lbs
3x8 neg pull ups

3x 10 Manual 3 way shoulders

3x fail run the rack fail at 30 lbs

3x8 torture twists 


J A V   P R A C T I C E 


 Flying 40s
No read,5.3,5.35, 5.35,5.27,5.29,5.31

4x6 hex 295,305, 315,325
4x2 depth to 3 broad jump 

3x6 barbell Bulgarian split squats 105, 110,115
3x4 Bulgarian split squat SL knee jump

3x6 SL tempo squat 8sec
3x6 DB SL RDL 35

3 way hips


15 mins 50 run 50 jog

4x6 barbell incline red bands 70, 75, 80,80
4x6 trx paused with resistance 

3x6 weight vest push up with clap
3x6 pull up with release

3x6 curl twist to press 20 lbs
3x 10 band pull down

2x20 super twist combo


Been a rough cycle this month.. The last few days have been a struggle but now I can rest up and enjoy the holidays!!!

It started off horrible on Monday with 150m breakdowns and of course I was fighting a stomach bug..... Just glad I got through the day with no issues 😷 All in all it was an intense week, I got to push myself to the very fullest. By Thursday I was struggling to lift anything. Looking forward to backing off for a week and doing fun Christmas things (basic) 😏

Last week >>>>

150 m breakdown

4x6 seated box squats 175, 190, 200, 220
4x6 depth to vertical jump

3x6 barbell step ups 110, 115, 125
3x depth to 3 hop to hang 

3x6 RDL 205
3x 20 glute bridge hip flexors 

22 - 100 with abs

4x6 bench to box  115, 125, 135, 145
4x10 Med ball chest pass 16 lbs

3x5s elevator bench 30 lbs
3x8 neg pull ups

3x 10 Manual 3 way shoulders

3x fail run the rack fail at 30 lbs

3x8 torture twists 


J A V   P R A C T I C E 


 Flying 40s
No read,5.3,5.35, 5.35,5.27,5.29,5.31

4x6 hex 295,305, 315,325
4x2 depth to 3 broad jump 

3x6 barbell Bulgarian split squats 105, 110,115
3x4 Bulgarian split squat SL knee jump

3x6 SL tempo squat 8sec
3x6 DB SL RDL 35

3 way hips


15 mins 50 run 50 jog

4x6 barbell incline red bands 70, 75, 80,80
4x6 trx paused with resistance 

3x6 weight vest push up with clap
3x6 pull up with release

3x6 curl twist to press 20 lbs
3x 10 band pull down

2x20 super twist combo

Tuesday, December 8, 2015

New Moves...

Well.... Almost all moved into the new place! Took a week so I've been MIA 😁 
The workouts are definitely to blame too, this cycle is brutal! Since I missed last week I'll fill you in as the week goes on. It will be the same stuff just an increase in weight. 

Running was no fun Monday πŸ™…πŸΌ
200m breakdowns 

I have to thank Generation UCAN here because without you I may not have pushed as hard and definitely would have left breakfast on the track. Love this stuff! (If you want a discount on their stuff message me or text me for the code!!)

I was able to go up a bit this week in weight. Although the first week of the cycle destroyed any and all leg muscles I have. (I definitely grew a few new ones)

4x6 seated box squats 165, 175, 180, 185
4x6 depth to vertical jump

3x6 barbell step ups 105,110,115
3x depth to 3 hop to hang 

3x6 RDL 195, 205, 205
3x 20 glute bridge hip flexors

3x25 toe touches
7 way hips 


Tuesday, November 3, 2015

It's November!!!???

Found some super heroes training at the gym last week... So cool 

Last week was a bit of a blur and I was an airhead, who didn't write down my workouts.... Soooo it's Tuesday. 

Monday kicked my ass.. 

Bungee band sprint work
4x40 yard forward 3 without
2x40 backward 2 without
2x40 side shuffle 1 without 

4x5 5 sec squats 205 lbs
4x4 seated single leg box jumps

3 x 6 Bulgarian split squats (slow down)
3 x 5 lunge jumps 

1 x 50 single leg step downs

3x10 DB calf raises slow
3x15 DB calf raises fast 35 DBs

Ended with some hip work 

.... Is it safe to say I fell asleep at 8.... Now a days that's the norm -_-  


100's with abs.... 24 

Iytl 3x15

4x6 bench 95 105 110 115
4x8 neg pull up

3x6 DB Row (slow down) 35 lbs
3x8 Shoulder press 25 DBs

3x 4way curls
3x 15 Band pull downs

3x10 back extensions 

3x8 torture twists

It's been a long week, I'm glad to have a day off tomorrow.. And by day off I mean....

Wednesday, October 28, 2015

New training cycles call for new sore muscles...

Had a great de load week and now ready for this new training cycle Ryan has cooked up for us!!

As I break into a new part of my training program I have been learning how important nutrition is. I have been struggling for he longest time with what to eat before training.. Something light enough to not throw up but "good" enough to get me through intense workouts. I found myself hungry 2 hours into practice. Luckily I came across Generation UCAN and their drink mix.. Keeps me full and energized the entire practice. More info to come later..!!

Monday looked something like this..

Bungee band sprint work
3x20 yard forward, backward and side shuffle.

3x20 yard forward, backward and side shuffle without bands.

4x5 5 sec squats 175 195 205 205
4x8 depth to box jumps

3 x 8 e SL squats with weight vest (these are the absolute worst.)
3x15 e SL glute bridge

3x10 DB calf raises
3x15 DB calf raises fast
These are to be done straight, inward and outward. And boy did I feel these, or should I say.. STILL feel these.


21 lovely 100's with abs!

Iytl 3x15

3x6 bench 105 110 115
3x8 neg pull up

3x15 SL arm KB bosu  20 lb
3x 6 1arm row 75lbs

3x 3 way curls
3x 15 Band pull downs

Today.. Wednesday I got to throw!!!

It was an easy light day with 5 or so sets of 3 throws. I feel super strong and very un coordinated so it was strange but no pain or tightness!!! My body is slow and heavy so most of the throws I armed the crap out of it but it felt good so just let it go.. Let my new body get used to it.

Sunday, October 18, 2015

End of the week

Coming back to finish the week strong.. or so I thought.

I was not feeling it today at all! Some days are like this and you just have to keep pushing through.

6 Flying 20's which started really slow got better towards the end.. but then I died on number 6.

Hey hey heeeeey, deadlifts. NOT. Or maybe, I don't know.

4x3 Dead Lifts - my first set was a surprisingly easy 330 lbs so I slightlyyyyy increased to 335 lbs for the last 3 sets.

4 x 2  Depth to SL 3 hop (each leg)

3 x 5 Bulgarian split squat went as follows 45, 45, 55 (I felt that 55 the next day BTW)

I was so exhausted by this time so I finished with some 3 way hips. (They were a struggle too!!!)

Oh… I did some abs.
3 x 15 supersets

Friday was a whole  nother animal.

TWENTY FOUR that's 24- 100's with abs………24.

The rest of the day was not too bad.

Iytl's 3x 15

4 x 5 - Db incline bench 45

4 x 7 - Towel pulls

3x 6 -  3 way curl 15 and 20

3x6 - Kickbacks 20

3 x 8 Torture twists

3 x 15 Hanging knees to chest

Saturday I ended up at the gym and did a ton of core.. for fun… it was great. Although I got lost in LA Fitness.. I have no clue how to use machines.. pathetic I know. But honestly, so many machines.... So many!!!

Wednesday, October 14, 2015

Oh Wednesday.....

Well Monday was an ass kicker, and for no reason.

Sprints were flying 10's
6 x 40m which were super duper turtle like slow.

We switched lifting days so our "heavy" day is now going to be Thursday instead of Monday!
Although today was still rough..

4 x 6 Deadlift at 285 lbs
4 x 5 Weighted single leg box jumps

3 x 4 DB step ups with 55 lb DB's - those were definitely part of the problem -_-
3 x 4 Lunge to jump squat

1 x 50 Step downs -----BURNNNN

3 x 20 Glute bridge hip flexers

7 way hips

I also added in some hanging abs because who doesn't love those……


14 - Ins and outs to begin the day! They weren't too terrible, although this heat thing in October has got to settle down… Got me missing Fall in Rhode Island. I say that… then remember how absolutely terrible the cold can be to train in. I love California :)

Arm circles are always a great way to loosen up before you lift things up and put them down. Forward, backwards, up, down, big, small, right, left, inside, outside, blue, pink, donuts…… ;)

I bench pressed todayyyyy, finally.
4 x 5 at 100lb's I can go for more but I am slowly adding the weight.

4 x 4 4 way pull-ups (that should of been done with a weight vest…. there was no way.)

3 x 15 Single arm Bosu press

3 x 5 Single arm DB row at 75 lbs
I could barely hold onto the DB's… I need to use straps next time!

3 x 20 DB runners with 15 lb.'s

3 x 20 Moneymakers- p.s I might be getting the hang of these bad boys!!!
I also added in a couple sets of hanging knees to chest to break up the moneymakers and of course for more coreeeeee.

AND FINALLY… Wednesday!

First day back throwing some javs and Turbojavs!!

All I did today was play around and get the feeling back. The 300g Turbojavs are so fun to throw because of how light they are, they really allow you to let go and work on the throwing motion. I also threw with the 500g Turbo, 600g Turbo and the real javs of course. I mostly did short approach stuff like one and three steps, mixing up the weights. All in all it was a good easy fun throwing session… I look forward to throwing again next and this time hopefully with some spikes and a runway!
Love my Quest barssssss <3

Happy HUMP Dayyyyyyyy

Sunday, October 11, 2015


Im still getting used to this blog thing.. I didn't post Fridays workout so here we go..

22.. yes 22 100's with abs. Nothing says TGIF like 22 100's let me tell youuuu.

I's Y's T's and L's to get warmed up for the lifts!

3 x 5 Dumbbell incline bench at 45 lbs

3 x 5 Towel pulls

3 x 20 Glute bridge/ lat pull downs ( these are becoming a favorite, although 20 is a little excessive)

3 x 10 3 way curls with 15s and 10s
I am going to start pushing this shoulder tightness so I used both 10 and 15 when I could.

3 x 10 Kickbacks with 15s

And ended with some MORE abs.. Torture twists and supersets <3 my fans

I have to say these blogs can be super boring and for the 7 or so of you that actually check up on me thanks for sticking with me! In the end I really want to be able to look back on all I did this offseason and know I did all that I could. Leaving it all on the blog, out in the "open" vunerably judged to push myself.. for myself.

Happy Sunday Football.. Go Pats

Friday, October 9, 2015


Welp, here we go again a day late.. damn deadlifts.

So the day started out great because coach came to see our flying 30's!!! Love having Ryan at practice, it really sets a killer tone for the day.

We really went hard for these timed 30's as we are done when our speed decreases. So pushing it harder every sprint is super important. I actually felt pretty terrible.. my legs felt like a million pounds and that no bueno when full out sprinting. Either way I gave it 110% of what I had and made it to 6 30's until I started to slow down.

I got to say I was beat up just from running.. I was nowhere near ready for deadlifting. After some quality ground time >>>>
It was time.

4 x 4 deadlifts at 315 (Thankfullyyyyy lighter.. I would have broke in half if I had to lift 330+)

4 x 4 each SL box jumps with a weighted vest (sigh)

3 x 5 DB step ups at 45 lbs

3 x 5 each Lunge to squat jump

1 x 50 Step downs

3 x 20 Glute/ hip flexors

1 x 15 Hips !!!! Much needed I must say.

Now onto Friday.....

Wednesday, October 7, 2015

How is it already Wednesday

You already know, I am late and you can blame it on deadlifting…..

Monday, I was ready for you .. all 4 hours of you!

Band/sprint work consisted of
3 x 40yd with bungees
3 x 40yd with no bungee
2 x 40 shuffle with bungee
1 x 40yd without
2 x 40yd backwards with bungee
1 x 40yd backwards without

DEADLIFTTTT was going to be interesting at 330 lbs
4 x 5 330lbs
I was so excited I did all 4 with little to no struggling!!! Crazyness. FYI- deadlifts destroy hands.

4 x 5 Depth to vert lumps

3 x 5 DB bulgarian split squats 45 lbs

THEN.. the most longest and tedious work was manual hamstrings and quads
3 x 10 of each and each leg - These suck.

3 x 8 band reverse hyper extensions

3 x 20 on 3 way hips

And I felt awesome even after a longgggggggg practice… until I got home and sat down. First mistake, do not sit down... especially if your hungry. I guess you can say I called it a night after sleepwalking aka sleep making chili and passing out before 9.


Remember that 3's and x's thing I told you about… So that happened. I thought it would be worse but I made it out okay… we did 6.

Today was upper body and as I have been saying I have been taking it easy on my shoulder…

3 x 20 of a 3 set of arm cirlces

Instead of bench I did a plank stability-core-drill. Its plank with arm to chest holds.. 4 x 10 each side

4 x 3 of a 4 way pull up circuit with a weighted vest which was not fun..

3 x 12 KB Bosu 1 arm press with a 30 lb KB

3 x 5 DB 1 arm row at 65 lbs
I need to go up in those but am scared about hurting my shoulder, I just need to grow up and get over it.. Next week I will push it.

3 x 20 DB runners

ABSSSSS - I was supposed to do moneymakers but I couldn't get it right.. getting in the right position was a task and I would rather get the work done than do it the wrong way..
2 x 8 torture twists
2 x 15 superset abs 4 way

Sorry for posting late!

Saturday, October 3, 2015

Its October 3rd ….. Get it (:

Friday was a good time… 

20 -100's and abs TWENTY of them.. good times.

I have to add that I stretched a lot and warmed up well before today, and boy did I need that.

Well it all started with I's, Y's, T's and L's 3 x 15
I could already feel the irritation in my shoulder but worked through it with 5 lb weights

3 x 5 DB incline bench with 40 lb's 
These didn't hurt but I could feel after each rep the tightness which is superrrr annoying.

I have this thing where if I can't go hard I have to fill in with something extra… and its usually core. So to make up for my lack in bench and towel pulls I worked in some core. That way I am not bothering my shoulder/ back/ chest or whatever the culprit is.

3 x 20 glute bridge/ lat pulldowns 

3 x 10 each DB 3 way curls with 10 lbs 
I actually started with 20s which was intense but dropped to give my shoulder a rest.

3 x 10 DB kickbacks with 15 lbs

3 x 8 Torture twists

I am super bummed about how irritated my shoulder gets, its hard to explain how it feels. I can absolutely do the drills but am trying to be smart about preventing an injury. We will see how it feels as the weeks go on!

Have a great weekend!!! No Patriots game this weekend though -_- LAME.

October is hereee

Deadlifts always set back my posts a day late!! Deadlifts, man.

I have to get used to having Wednesday off, it's a nice break in the week but I have to admit I was a little lost. What to dooooo! Hang out with Khaleesi... And drink pumpkin iced coffees!

Thursday began like every other day, sprints.
6 x 30 yard sprints alternating with a bungee.
2 x 30 yard backwards also alternating.
2 x 30 yard side shuffle alternating.

4 x 5 today but heavyyyy. It looked like this 305, 315, 325, 330.
Surprisingly I didn't struggle as bad as I thought I would… Maybe wednesday off was a wonderful idea.

4 x 5 single leg box jumps with a weight vest. (I am terrible at these!)

3 x 5 dumbbell step ups with 45s 
Its hard to hold onto the dumbbells after DL destroyed my hands.. but I need to go up in weight and learn to stablize better.

3 x 5 (each leg) lunge to squat jump

1 x 50 step downs YES 50. These destroy lives.

3 x 20 Glute bridge hip flexors

1 x 15  7 way hips

Tuesday, September 29, 2015

National Coffee Day.. Just kidding, Tuesday.

Haha! National Coffee Day has to be my favorite made up holiday.. right next to National Donut day of course!
Well after my third coffee (I decided to try that new toasted gram at Starbucks, nom nom) I am ready to tell you what I was up to today!

I never ate that donut by the way... I was too worried about today's sprints workout. And it was almost as bad as I expected. 3's and X's which consist of running around a soccer field, then once at the original corner sprint across, walk to the next corner and sprint back to the other side... hence the X's. That may not make much sense, its hard to explain but its a lot... What I explained is just ONE. We did FOUR, which isn't absolute death but it was definitely not a fun time.

Today was upper body, yay. Well not actually yay because I have been so tight in my shoulders, especially my right side. That's okay because I caved and called my favorite pain reliever/ pain enforcer/ muscle destroyer/ magic worker to fix me tomorrow. Its mind boggling how sports massages can hurt so much but feel so good.. they put me out of commission for a good day or two.

Any way back to today.. sorry... coffee....

Arm circles 3 sets of
20 forwards
20 backwards 

I skipped bench... yea no thank you. So I traded for some core (of course) because what else would I do? When in doubt do... core?
3 sets of 20 reverse rolling crunches

4 way pull ups- 3 sets of 4 each way

Kettle bell Bosu 1 arm press 3 sets of 8 
I am still figuring out that drill but probably just need to use a heavier KB.

DB 1 arm row- 3 sets of 6 at 65lbs 

DB runners 3 sets of 20 seconds with 10 lb DB

And lastlyyyyy ABS! MoneyMakers to be more specific 3 sets of 20. Those are another one I have trouble with.. It is hard to get into the right position. Its pretty terrible when I can get it right but its a love hate thing.

I added a few more side planks and twists because I didn't feel like I worked hard enough..

I haven't quite figured out how to know when to push harder and when to back off. Its difficult with my sport because I wont compete till March/ April and its only September..But then I tell myself this is the time to be pushing myself but I also don't want to burn out or get hurt...Back and forth back and forth, you see my dilemma? So I am learning, its a process. Ok I am done. Too much coffee.
Quest Banana hazelnut coffee....magically deliciousness

Monday, September 28, 2015

Heyyy Monday

I have to admit I was extremely worried about todays workout.. I heard this week would be a rough one. I pictured myself laying face first in the turf and the barbell stuck to the ground during deadlifts.. which absolutely sucks. I always dread that first deadlift, you know... the one that always takes forever to get off the damn ground.

A always forget to add that I do a 15-30 minute warmup before I do anything. Its super important to be warmed up!!

Sprints kicked off practice today with timed 40's.
We started back about 30 more yards so we were at full acceleration through the 40's.
I didn't expect these to be too bad but boy was I wrong, I only made it through 4 before I moved on to 6 backward sprints. Once your times get worse you stop.. I declined by .1 every attempt so like I said I ended it at 4. I just was not feeling it... definitely the monday blues.


Deadlifts were only 3x6 today so I should have pushed it but because of the way I felt during the sprints I kept it "doable". My sets were 295, 305 and 315. I thought I might die during these but was pleasantly surprised and kind of wished I went a little heavier.

Depth jump 3x6

Dumbbell Bulgarian split squats 3x6 where I got to 40 lbs. I may or may not have been able to go a little heavier, those are always hard to tell because I want to push it but I also want to be able to finish practice and most importantly be able to walk tomorrow.

Next was some manual quad and hamstring work, each at 3x8 which took FOREVERRRR and burn but are always fun -_-
Oh and also 3x8 reverse raises

We ended with 3 sets of some hip work each at 20 reps. These include several lovely leg raises!

Practice took quite a while but I made it out alive and hopeeeeee that I wont be sore tomorrow (figures crossed).

P.S I have a Strawberry frosted donut waiting for meeeeee! What.. It's Monday 😏 and I did Deadlifts 🍩🍩 donut judge me 😝

Friday, September 25, 2015

Whats up Fridayyyy

Last day of deload week was lovely!! I have to say I took it pretty easy this week seeing as thought the next month may be absolute hellπŸ’€ I took yesterday off and was so miserable and sore for some reason.. But it was a much needed break. You have to remember to listen to your body.. I did.

Started with 20 yard sprints
- 3 with a bungee
- 2 without

20 yard side shuffle
- 1 with a bungee
- 1 wihtout

20 yard backwards
- 1 with bungee
- 1 without

Light squatting for 3 sets of 8

Depth box jumps for 3 sets of 8 too

Bench press 3 sets of 8 but i stayed on the lighter side as I've been irritating my shoulder. I used 95 lbs.

Pull ups 3 sets of 5 (phewwwwww)

I did 1 set of curls with a 20 lb dumbell
And 1 set of band pull downs

AND FINALLY ABS but only 1 set of my favorite ab twists!! (I actually added some reverse crunches bc why not) 

Have a wonderful weekenddddd!!
Anyone else see what Quest didddddd πŸ˜πŸŽƒ I'm pump-kined 😍

Wednesday, September 23, 2015

Deloading week!

A quick recap of Tuesday

Sprints and core.
I worked on 20y sprints- forwards backwards and side shuffles.. Alternating with a bungee.
4 sets of 10 squat jumps and jump tucks
Core involved my favorite.. the TRX (its a lot of fun) as well as reverse crunches and planks. I did 5 different exercises 2x20

It was a rough day for me, I should of lifted but I was surprised I made it that far honestly.

Today I was feeling a lot better.. I went early to get in a lot of shoulder work, to make sure I am really loosening my back/shoulders/ arm up. I make sure to do this before because I am always so tired at the end of practice I dread doing it if I even do it at all. Its a good tip!

We started today with 100's and abs!!! 16 this time..thankfully, although it still sucked.

Our lifts went like this..

2 way band touches - 3 sets of 15 
Dumbbell step ups - 3 sets of 6 I used 40 lbs
DB 1 arm row - 3 sets of 6 at 65lbs
Bulgarian split squat with the bar 3 sets of 6 I did 65 lbs, 85 lbs, 105 lbs
Step downs/ SL holds 1 set of 30
Back extension 2 sets of 10
I worked on some hip movement drills
And finished with some abs!!!

Its nice to be able to come home and not feel like I cant interact with the rest of the world because I am so exhausted I just want to have a no plants party with Khaleesi on the couch with a box of donuts and a strong iced coffee #BecauseNoPantsAreTheBestPants and Coffee&Donuts solve all problems.

Happy Hump Day.

Tuesday, September 22, 2015


Monday morning I went down to Anaheim with USATF Southern California to teach track and field to some of the local elementary schools. It is always so much fun to work with kids at this age because they really are clueless on the events...nothing like working with a clean slate! On the other hand it is pretty sad to see the lack of knowledge most of these kids have towards the sport. Good or bad they always seem to fall in love with the Turbojav, my favorite eventtttt!

We spend about a half hour with each and rotated them between stations... They learned to sprint, jump and throw. We teach them the Turbojav (of course) and the shot put. Depending on the number of people we have teaching at each station determines the amount of stations (events) we have... The amount of time also determines a lot.  I could honestly work with the kids all day.. They have so much fun learning track and field and it does so much for our sport. If we could only do this for every school/organization imagine what our sport could turn into!

I added a tidbit into my #MakeAChamp campaign about trying to put together more of these "Track and Field Days" to help the younger generations learn our sport. The amazing thing about Track and field is that it teaches the fundamentals to every sport; Track events are the building blocks of most other sports..
Ill say it here again.. to please help spread the word! Being able to collaborate with local schools and organizations can do WONDERS for our sport! Hopefully one day it can create jobs for athletes like me trying to make it to the Olympics but take the stress of constantly searching for jobs to keep us on our feet.

As for training I went home and did some killer rehab and core, my tight shoulder/back needs some major TLC. Whenever I decide to do core I pick 5-10 exercises and do 10 to 20 depending on the difficulty. Because I missed out on a normal practice I ended up doing a harder core workout.
Does this ever happen to anyone trying to workout at home?

Some of my favorite go-to abs are..
Reverse crunch
Side planks
Lemon Squeezers (with and without a twist)
Mountain climbers
Side twists
V ups

Saturday, September 19, 2015


Somehow these workouts keeps getting longer... πŸ’€ or at least feel like it.

Friday started out like any other day.
4x40yard bungee sprints 
Then we worked on normal sprints still running the 40+ yards but we only timed the last 10 yards. I believe my best was 1.15 s.
Those were 5x50y sprints
6x40y backwards sprints ended the running section of the workout.

The day looked like this..

Deadlift 3x6 295 305 315 325
(315 absolutely sucked let alone 325.. Outer body experience πŸ‘½ I should thank my supporters here because they definitely helped push me with all the amazing donations to my MakeAChamp) 
Depth bounding 3 each leg 3x2

DB step ups 4x6 40lb
Lunge jumps 4x12

Hip thrusts 4x6 155lb
2 way toe touch/step up 3x20

Lastlyyyyy ended with some hip work!

I immediately got a very large very strong pumpkin iced coffee then went home and took a nap πŸ‘€ 

Should of made this decision 😳 anyone else agree???

Friday, September 18, 2015

Helllooooo Friday

Morninggggggg. I am a day behind, I'm sorry.. its been a rough couple weeks of training.

Thursday was rough.

We started out with 22 100m sprints!!! with abs. I honestly didn't think I would make it through all 22. I was so drained from Tuesdays practice and taking Wednesday off was genius.. although I was still a zombie when I got to the park to run.

The rest of the workout looked like this..
 IYTL 3x15

DB bench 4x6 I worked my way up to 50lb  DB but I am still battling a sore shoulder/arm/scapula so I am taking it easy and really pushing myself to roll it out.

DB 1 arm row 4x6 Got up to 70 lbs on this one

Next was some glute work (3x15) which I am growing to love, I never did much of it before but I think I like it a lot! ( I hope I don't regret saying that)

A curl mix was next.. this unfortunately bothered my arm so I used 15 lbs and took it easy. I have to say my arms look pretty diesel.............don't know how I feel about that.

And FINALLY some band work and coreeeee
Band pull downs 3x15
Ab twists 3x8 e

I wonder what today brings ( monkey covering his eyes emoji here)
Im pretty sure its Leg day again.
If I don't post again.. you know the drill.

Thursday, September 17, 2015

I am Alive!!!!

If you read my last post I was expecting dreadful 300s on Tuesday........ Luckily it poured and we worked on speed and form. #LifeSaved  Little did I know I would still be absolutely destroyed, not be able to post my blog on time and have to take Wednesday off.
Yea. Leg day.

Sprint work itself took about an hour..... How? No clue.
8x 40y alternating with bungees where I focused a lot on form
3x 40y shuffles (alternating with bungee)
3x 40y backwards (alternating with bungee)

I can feel the sprints are getting easier the more I do, it has been such a great learning experience. Running "correctly" and getting into the right positions has tremendously helped increase my speed. I say this even though I was ready to pack up and go home after my speed work. But nooooo its leg day.

You guessed it, Deadlifts.
4x6 sets
So I started out at 295 and thought "what a piece of cakeeee" so I jumped to 315. Never again. Don't do that. I only made 4 reps, it was ugly. I dropped down to 305 which I did for 2 sets. My last set I decided to try 315 again.. I got all 6 this time but didn't have any fun doing it.
I mixed in some Plyos too!
4x4 lunge to squat jumps

Bulgarian split squats 4x6 at 30lbs
Band toe touches 3x25

Possibly the worst drill of the day had to be the weighted single leg squats.
These bad boys make you question life. 3x6 quickly turned to 2x6.. When you start to question quality sometimes its best to ease up. It could of also been that the 3 and a half hour practice time was cutting into lunch time aka Donut time [: Finishing off the day we did some glut ham raises and leg rehab.

Always have to do some recovery no matter how tired you are.... I am really working on this, its too important not to.

Monday, September 14, 2015


This weekend I had my very first real hike at Three sisters......After leg day. Awesome.

I was terrified of Monday's practice but here I am, I made it out okay.

We started with 100 meter sprints, my favorite part was the walking back rest part (:
Today I also decided to do arms after a week off from it seeing as though my shoulder felt better.

Started off with some light weight shoulder work. Dumbbell bench was the main lift, I worked my way up to 45's for 4 sets of 8 reps. Next was TRX but I was already feeling the tightness in my shoulder so I backed off a little. Before I called it quits I did dumbbell incline row with 35's and my favorite...... core! I needed to spend some time doing some shoulder recovery so today was a bit boring.

Tomorrow is 300's If you don't hear from me I may have died.

First week of September

I missed last week! After a long Labor Day weekend I started back on Tuesday with a 3 hour leg day... it was a very long day!
Sprints were 40 yards alternating with bungees. We also did shuffles and backwards sprints.  
Lifts included dead lifting, lunge jumps, Bulgarian split squats and a mix of hip/leg recovery. I got up to 275 in dead lifts for reps of 8 and only did 30 lbs for reps of 8 in the Bulgarian split squats. The rest was mixed in between the lifts.. 3 hours later.....

I also seemed to be having some shoulder tightness so you know what that means.. Legs and core and legs and core and running, of course.

I promised myself after a terrible season I would focus on recovery and rehab, especially in my shoulders. I already broke that promise -_- and its only been one month. This just goes to show how important it is to recover properly. I have always found my downfall to be training too much and not taking the time to stretch and roll out. So any guesses to what I added this week?? Meet my new best friend, my pink lacrosse ball!

Wednesday and Thursday were recovery days with a lot of rolling and stretching! Wednesdays running was brutal, it was 300's of pure torture in 100 degree weather!!! I also did core when I came back to life. Thursday I did 13 100's and some lovely coreeeee. 

Friday was even more bungee sprints! They sort of really suck but the more I do them the easier it is for me to get into the right positions. And again we had dead lifts -_- Some how I managed to get to 305lbs for 6 reps.. The rest of the day included bounding, dumbbell step ups, hip thrusts and split jumps. It was another long lovely day.

Friday, September 4, 2015

Deadlifts and Donuts

That's a thing right, deadlifts and donuts? I mean it should be..

Leg day is exactly what everyone proclaims it to be... so you understand why donuts should be apart of this fantastic day.......

Thursday was legs on legs on legs starting with sprints! I have been working out with a new secret weapon at Prolific and love every training session with Ryan and Tyler. They have really helped transform me in such a short amount of time and I cant thank them enough. My sprint work was followed by some pretty serious dead lifts. I ended up at 4 sets of 6 at 275 pounds alternating with some bounding. The rest of the day consisted of step ups, split squats, core and some hip drills.  It may not sound like a lot but lets just say I was in bed at 9. Yes, 9.

The only thing worse than leg day is the day after leg day.......

Leg day got us like.....
Starting off this wonderful Friday was 600 medicine ball. I split it up into two sets of 300 each and did sets of 15 to 50 (depending on the drill). I tend to favor the double hand drills and the drills that utilize my core like side to side twists.  Extension abs 4 sets of 15 (5 each way) helped me break up the 600 medball.

Next was my absolute favorite drill..............HOSE DRAGS (that's sarcasm.. I actually very much dislike them) but I ended up doing two sets of 4 at 40 yards. I am breaking those in and will end up adding more and more as the training picks up.

To break up the hose drags I added in some sledge swings to help loosen up my sore back and shoulders.. that are stilllll sore from Tuesday! As the weeks go on I plan to add more drills like sit up snatches that I did today. I only did 3 sets of 10 with just the bar. Those are tiring especially since I have stayed away from most lifts up until now. Hopefully sneaking in some of those will help me better transition into the next phase of training.

Lastly I ended with some 60 yard sprints.

Happy Fridayyyyyy and cheers to a long weekend!

Wednesday, September 2, 2015


Today was bring your puppy to work day!! #WorkoutWithYourPuppyWednesday

Today was an easy day at the office especially with this little big nutball.
Especially after a heavy upper body workout yesterday it was nice to play around today.
I have found that adding sprints to my workouts every day is helping me feel a lot better. Over the years I never did much running and i regret it every year.

Today started off with 30m sprints with Khaleesi for 20 minutes. Most of the time I ended up just chasing her around but that counts right? She is actually really good at racing!!! We taught her as a little pup "ready, set, go!" and she is getting really good at it off leash (most of the time...)

Sprints were followed by 500 medball reps. Medicine ball was on the lighter side.. which consisted of variations of over, under, forward, chest pass, side to side, double and single hand. Its fun to mix it up and make up new drills that way it doesn't get too repetitive and you can make sure each one is really worth it. Its definitely important to keep it interesting, nothing is worse than just "getting through" the workout.. each drill has to be done with the same intensity.

Walking plate twists and pullovers were next. The walking plate twists were only with a 25 lb plate but I did 3 sets of 30 meter walks with a twist. I need to increase the weight next time because they are starting to get too easy. Pullovers were a pain in the butt after a heavy arm day yesterday so I went easy 3 sets of 20 with a 25 lb dumbbell.

Finished up with 3 sets of 10 box jumps and core!
Core is my jam.. I keep trying to increase my core exercises in the hopes I can really strengthen it and maybe just maybeeee get some abssss!!

Tomorrow is leg day -_-

Wednesday, August 26, 2015

My thoughts of the day

Track and Field seems to only come around once every 4 years. I wonder where it goes the rest of the time... Not being as glamorous as football or basketball, Track and Field tends to get lost in the world of sports. You would think a sport that helps transform you into a football or baseball player may get some recognition. I guess the only time you ever hear about our sport is when it when you hear about the infamous Bruce Jenner. If it weren't for Track and Field would other sports even exist???? So many famous athletes started as Track athletes and found their way to the more rewarding sports, you know like the ones they actually show on TV. So what happened to Track and Field, it used to be recognized as the worlds greatest? Personally I find it fascinating to hear what people think the javelin is. “Is it that pole thingy that you jump over?” Come on people!! As one of the oldest most world renown sports how do we not even know the events? So many Track stars have been trying to make light of our sport and some have made a presence. The top sprinters do get a lot of recognition but not nearly as much as they deserve. Us throwers are even less recognized even though our men's shot putter got gold at the World Championships along with many other impressive performances throughout the year. We are not even in the same “field” as sports like football. If only our sport could be marketed better or make more of an appearance on TV so the public can see we really do exist in the years leading up to the Olympics. If you talk to any Track athlete you will hear the same thing, its sad. Most if not all Track athletes have one or more other jobs just to help keep them on their feet. I wont get into the numbers but most of us make next to nothing; we train year round, full time and need jobs to make ends meet.

In an attempt to get kids interested in Track and Field Tom Petranoff has created the Turbojav, a safe plastic version of the real Javelin. Tom Petranoff is a former world record holder in the Javelin. He still has people to this day that are in awe of him. If you ask any thrower now or from back in the 80's they are very aware of who he is. He was throwing the javelin so far they had to change the rules of the sport to keep him from hitting the other side of the Track. Pretty damn impressive if you ask me.
He is now dedicating all of his time to help increase the attendance of athletes to Track and Field. “The basics” is his motto; teach the kids the fundamentals on how to run, jump, and throw but make it fun. He invented the Turbojav in South Africa in 1989 as a way for kids to get involved in a “dangerous” sport but also as a training tool for elite athletes. The Turbojav is durable and fun implement that can be thrown on any surface; indoors and outdoors. Most of us know too well how hard it is to be a javelin thrower in a state that is buried under snow during the winter months.

As a team Tom and I, along with the help of USATF and others, we are trying to introduce the sport to the youth through camps and school gym classes. The Olympics is next year and this is the time to really try to put our sport out there.. The only time when our sport actually exists!

Friday, August 21, 2015

Warm up

Training has begun as of August 1st in the hopes of making "The Dream Team". The US Olympic Team.  As I am starting "pre - offseason" after an ugly year I needed something different.. something to keep me focused and something to push me where I have never been. A training blog seemed appropriate.

Before I start I want to pull the "I'm an athlete card" in the hopes that any grammatical, spell- matical type errors can be over looked. Just like my teachers used to do, just kidding!! That never happened... I actually really enjoyed school. Getting back on track (no pun intended) I like to write how I speak, it may not be proper but I am too busy training to worry about it.

Training to make an Olympic Team is without a doubt the hardest team to make, especially in such a "glamorous" sport like Track and Field. I like to think I have the training in a bag thanks to my former world record holder dad and my new training team at Prolific. As for the mental side, I hope that this blog can help keep me on the right track.

So here we go!