Saturday, December 31, 2011

Trinta Um Tabata

Bamboo pass through 15
Pose Drill 2 series
10 Burpees
Side Plank with knee to elbow 12 each side
Hollow Rocks 2 sets 10 reps
5 Candlesticks

Tabata Double Unders 20/10 x8
Rest 2 min.
Max Double Unders (single attempt)
20 min. Practice on Rings

Static stretch

Matt B:

For some awesome exercises on rings check out Carl Paoli's GWOD
See you next year!!

Friday, December 30, 2011


Barbara is a Crossfit benchmark workout.
1L Hops (forward/sideways)
Skaters 20 reps
SL Cone touch (Stiff leg deadlift)
Shoulder Mobility
L-Sit Progression (1L Raises Std.)
Active Soleus/Gastroc. Stretch

WOD: Barbara
5 Rounds for time of...
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Squats
Rest 3 minutes in between rounds

Pick 8 Static Stretches:
Under 30 years old: hold for 30 seconds each
Over 30 years old: hold for 45 seconds each
Foam Roll 10 Min. tight areas
Ice Massage 5 min. shady areas

Matt B. 33:05 with rest (Sit-ups Abmat unanchored arms crossed)

Stayed pumped for an hour after completion....Barb is a beast

Thursday, December 29, 2011

Muscle Beach Rio 2011

Finish the year strong everyone...this workout made my day

Bike 1 mile to muscle beach
False Grip work
Shoulder Mobility
Light DB Cleans
Light DB Push Press
Iso DB Holds (Scaption)
Hanging Kip Practice
Duck Walk 30 sec.

For Weight...(rest between sets, no rush try not to rest more than 120 sec.)
3-3-3-3 Squat Clean (Full)

For Time:
100 Sumo Deadlift High Pulls w/ Olympic Bar (45lbs I think)
30 Push Press @95lbs
100 Sumo Deadlift High Pulls w/ Olympic Bar

Post: Stretch-Foam Roll-Ice

Matt B.
6:55 ( all SDHP unbroken)

Post comments, times, complaints or questions!

Tuesday, December 27, 2011

Finish For ME


Bike ride to workout area 15 minutes.
Shoulder Prep 2 min.
Core Prep 2 min.
Hip/Knee Prep 2 min.

Buy in-For time: 25 reps of 2 for 1 Wallballs (10ft. target 20 lbs. ball)
Rest 1 min. or get ready...
15 min. As many rounds as possible of
7 Chest To Bar Pull-ups
20 Jumping Lunges

Static Stretch
Ice Massage problem areas 5 minutes

Matt B: 25 2 for 1 Wallballs-1:30
AMRAP Got Rained Out :(

Monday, December 26, 2011

Death by Handstand Push-Up

L-Hang Progression
Active Stretch: Shoulder/ Hip
Hollow Body:10 3 sec. Holds
Air Squat and Punch-20 reps
Plank w/ Hip Extension-20 reps

With a running clock perform 1 Handstand Push-Up in the first min. 2 Handstand Push-Ups in the second min. 3 Handstand Push-Ups in the third min.......until you cannot perform the required number of reps for that minute.

Post Workout:
Foam Roll/ Static Stretch

Matt. B: 9 Rounds/Minutes and 5 HSPU=50 total HSPUs
 HSPU =Feet against wall/ Nose touch to the floor

Sunday, December 25, 2011

6 pack from Santa

Feliz Natal/ Merry X-Mas...Since a lot of gyms will be closed today you can perform this workout in house!!

Drink extra water:()
Burgener Warm-Up (PVC)
Skill Transfer (PVC)
Walk-Outs (5 w/ hands then 5 w/legs)
Shoulder Mobilty (15 PVC pass through 15 Sots press)
Ankle Mobility (Duck Walk)

For Time:
Complete 100 Medicine Ball Cleans @20lbs
while performing 5 Burpees every minute on the minute.

After this task 100 Abmat Sit-Ups (hands secured on arms/feet unanchored)

Post: Stretch/Foam Roll

Matt B: 12:35

Post times or questions!!

Friday, December 23, 2011



Mobility-Dynamic Stretch 10 min.

Execute the following for a total 2 min. each:
Handstand Progression
Hollow Rock/Hollow Body
Hold Chin Over Bar
Bridge Up (on hands and feet)
L-Sit Progression

Static Stretch

Thursday, December 22, 2011



Bike to track
Hopping Side Lunges-12-20 reps
3 Pose Drills: (pose fall pull w/ jump rope)
10 Standing Hollow Bodys (shoulder core prep)
Duck Walk 30 seconds

5 Rounds for Time
200m Run
35 Double Unders

Post Wod:
Static Stretch
Ankle Mobility

Matt B: 7:49

200m Run
40 Jumping Jacks

200m Run
22 Tuck Jumps or Butt Kicks

Today is the first day of summer in Rio !!

Wednesday, December 21, 2011

Hangcleanin Out

Shoulder Mobility
Hip Mobility
L-Sit progression
2 sets 10 reps Toes To Bar (strict as possible)
5 Negative Bar Muscle-Ups (slow) w/ min. break between reps
5 Candlesticks

Weighted Pull-Up
2-2-2-2 (60-120 sec. rest in between)

3 Rounds For Time:
7 Straight Leg Deadlifts @135
7 Hang Power Cleans @135
1600m Bike (used recumbent bike)

Static stretch

Matt. B 12:59

powerful hip extension and fast elbows on clean
lock down the hollow body position on pull-ups
don't let back round on deadlift

Tuesday, December 20, 2011

Bottom to Bottom

Tuesday 20/12/11

Pre Workout:
10 min. Bike to the track (lagoa)
Runner's Stretch 10 each leg
Bent Over Straight Leg Kicks-sideways/backwards 10-10-10 each leg
Standing Straight Leg Kicks-sideways/forward/rotational 10-10-10 each leg
3 sets  of your choice Pose Drills (leaning slightly, hands on wall, trunk locked, pull ankle to butt using only hamstring, focus on pull only and let gravity return foot)
3 reps Candlesticks
Shoulder position practice (active shoulders)
2 sets Butterfly Kip practice
1 set Handstand practice

Tabata Bottom To Bottom Squats:
20 seconds on 10 seconds rest 8 rounds
Run 1 Mile (start clock after last squat)

Matt B.  18-18-18-15-13-13-11-11
7:40 mile

Post wod:
Static stretch

First time attempt for me.  I have done tabata squats but not tabata bottom to bottom.  The movement starts from the bottom of a squat to hip extention and then return to bottom position as fast as possible.  During the rest interval you sit in the bottom position (Brutal).  Ideally you want to keep your number the same during tabata rounds.  Next time I will shoot for 15 each 20 sec. interval.  This will yield a total of 120 reps instead of 117 reps(today) creating a higher more efficient work output.
The mile run after was tough.  Those squats created a whole new stimulus to an already dreaded task.  Hopefully, the adaptation from today will benefit my next 1600m run.  Out of the gate I felt like I was in slow motion but after 600m I could feel my legs coming back.   All in all a great workout and totally worth adding to your arsenal.

Monday, December 19, 2011

Monster Monday

This one felt good!!

Pre Workout:
Stability ball combo 12 reps (stomach on sb, rear delt row-external rotation-press 3 moves)
Floor Bridge 12 Reps
Floor Kips 12 Reps ( kick feet up in air then open hips before feet land)
Sit-ups 12 Reps
Air Squat 12 Reps
Hanging knees to chest 12 reps
Hand Walkouts 6 reps

Every minute on the minute perform 4 Squat Thrusters for 15 minutes.

Matt B. 115lbs

Post Workout:
Hip Complex stretch
Shoulder Complex stretch

I wanted to practice thrusters keeping the movements fast and explosive.  Pick a safe weight and warm up properly.  Before attempting thrusters you need a good front squat and press/push press  A thruster is a barbell front squat flowing into a overhead press.  It is important to violently open the hip (extension) before you press.  It is required in cross-fit that you break parallel on all squats (hips below knee in the bottom position).  Thrusters can be performed with dumbbells as a regression.

Hit me with feedback or questions!!

Saturday, December 17, 2011

Sabado Bonito!!

Burgener Warm-up
10 95lbs front squats
5 95lb thrusters
5 95lb sh press
5 95lb push press
5 95lb push jerk

3 rds for time
15 18kg lt. arm db swing
20 sit-ups (arms allowed frog leg)
15 18kg rt. arm db swing
20 air squats

Post wod:
-swim in ocean and stretch

Matt B.-5:54

Friday, December 16, 2011

Practice New Skills

Pre Workout:
Shoulder/Hip/Elbow prep

20min. of practicing a skill that is new or a challenge for you
I picked bar muscle-up
after this....
AMRAP (as many reps as possible) in 15 minutes

10 Supine knees to elbows (maintain hollow position)
20 30 inch box jumps
30 Double unders

Matt B: 6 rounds and 9 knees to elbows
double unders were unbroken except for first round

post workout: stretch and foam roll

Try to keep feet straight on box jump.  Don't pike on the double under, save abs for knees to elbows.
Have a sweet weekend!!

Thursday, December 15, 2011

Em Casa

Rain out today so I did this one in house.  Yesterday was a 20 min. AMRAP with weighlifting and gymnastics but still had my heart and lungs working.  Today I wanted the workout a little shorter with some speed and power movements.
L-sit progression 3x12
M.B Clean 2x 10
PVC passthrough 2x12
Standing Leg Kick 2x12

3 Rounds for time:
20 Burpees
20 Inverted Burpees


Stretch and foam roll.

Worked on explosive kip for reg burpee.  Inverted burpee is a kip or sit-up to the bottom of a squat then kick up to a handstand.  I like the inverted burpee a lot.  This is the second time I have tried it.  Make sure you utilize the hollow position in this workout, especially for handstand work.  Inverted burpees require strong shoulders and stable midline, message for subs.

Wednesday, December 14, 2011

Dippin Hard

Today's workout:

5 min. dynamic prep and mobility
5 min. practice handstand
5 min. practiced snatch

20 minutes of as many rounds as possible:
7 Overhead Squats @75lbs
12 Sumo Deadlift High Pulls @75lbs
15 Ring Dips

Post workout:
Stretch and Foam Roll

Matt B. 6 Rounds + 7 Ovhd. Sq. 12 SDHP and 2 RDips
Dips got me :*

Rookie recommendation:
20 Min.
7 DB Squats @30lbs Men/ 15lbs Women
12 Back Extensions
15 Bench Dips

Intermediate Recommendation:
7 Front Squats @95 lbs Men/ 65lbs Women
12 Sumo Deadlift High Pulls @45 lbs (Oly Bar)/ @ 25lbs bar Women
15 Regular Dips (Tower or Parallel Bars)

Overhead Squats demand flexible, active  shoulders and a strong stable midline (CORE). Master air squats then front squats before overhead squat.  You can practice with a broom stick or PVC pipe before attempting any weight (not even the bar).  The wider your hands are on the bar the less flexibility required.  When performing sumo deadlift high pulls remember that hips open (extend) before you shrug and pull.  Shin to Chin!!  Rings may be hard to come by so feel free to sub bar dips. Ring dips challenge core and joint stability and are the progression to bar dips.  Google these exercises or check them out on  The crossfit journal is inexpensive and has great information on olympic lifts, gymnastics and technique.
Please send ?'s or comments if you have them.

Tuesday, December 13, 2011

The Start

I am going to start posting a workout of the day for people who are interested.  These will be workouts designed for me at my fitness level.  The workout should be scaled down to your fitness level or limitations, I can recommend subs or regressions if you desire.  My main focus in my training now is speed and power but I will not neglect strength and conditioning work.  I am on a mission to better my L-sit/L-hang and handstands.  Overall, I want to be awesome in everything but certain weaknesses need attention.  Please give questions, feedback and workout results!!
These workouts are designed for advanced fitness levels please modify if needed.  Do not let ego cause injury.  Perfect the basics; air squats, deadlifts, presses, etc. 
 Form > Everything else

10 Hollow Rocks
3 Pose Drills-20 reps then run 25-50m;
15 Shoulder Circles forward and backward
15 Butt kicks
5-5 sec hold Runners stretch

3 Rounds for time:
Run 100m
50 Push-ups
Run 100m
50 Sit-ups (Abmat with hands on shoulders)
Run 100m
50 Air Squats
Run 100m
50 Walking Lunges

Post workout:
Stretch and Foam roll

Matt B. Time: 23:53