Complete as many rounds as possible 20 minutes of:

65 pound Thruster, 5 reps

65 pound Hang Powercleans, 7 reps

65 pound Sumo Deadlift High-pull, 10 reps

12 rounds +thrusters and hang cleans

Excerpt from my training partner's blog:




Sarah Scholl (SS Minnow)
is one in a million.
Literally! Ever since childhood all this young lady has wanted to be is an athlete. She gives everything she touches in life 110%.



Seeing her rip through any workout is something to behold and this morning at 6 am she went nuts with the 'Filthy Fifty''

In this vid she is at the 22nd minute and at 45 reps of her burpees. Check out her form for the last 5 reps.. Unreal! Then the following 50 Double-Unders when under intense duress was very, very solid.

Knowing her she will be working on knocking out 50 non stop next time.

The SS Minnow........strong enough to sink a ship!

CLICK ON THE PLAY BUTTON and watch the Video!
I am 22 minutes into a workout called the Filthy Fifty. It included:

50 Box jump, 24 inch box50 Jumping pull-ups50 Kettlebell swings, 1 pood (or 35lbs dumbbell)50 Walking Lunges50 Knees to elbows50 Push press, 45 pounds50 Back extensions50 Wall ball shots, 20 pound ball50 Burpees (with pushup and jump)50 Double unders

Crossfit Games Champion

I recently won the Crossfit Competition, the East Coast 'Fight Gone Bad' Challenge. Among other men, I beat the entire 80 members of the Yale men's crew team...and one of the events was the erg!
the competition was:
3 sets with one minute in between of:
Wall ball ( the photo of me in the lower left of the poster-a little butt shot!): 14 lb ball, 8 feet
Dead Lift High Pull ( 55 lbs)
Push Press ( 55 lbs)
Box Jump ( 20 inches)
Row ( calories)
I scored 363 points-only one man beat me, my training partner, Ben ( in the photo with me in the center).
This poster is hanging up in Robek's in Fairfield!
My next competition is in Boston, the last week in November, cant wait!

Squat Cleans and Jerk

Im just going to dive right into this blogging...approach it like a WOD ( workout of the day). 3...2...1...GO!

This is a workout from a couple of weeks ago, but I just love it, and wanted to put it up! 95 lbs 1 squat clean and jerk on the first minute, 2 on the second, 3 on the third, etc...got to the 6th round!

I went to the crossfit level 1 certification today in Brooklyn, NY. It was held inside the Lycium ( a huge warehouse). We cranked out a WOD of 7 squat cleans and 7 push ups, 15 rounds. I used the mens RXd weight of 20 lbs and beat all of the girls ( who used less weight) by over a minute!

I was a bit tired from a long week of training ( it was supposed to be my day off), so I was feeling kind of sleepy as I tried to listen to the lectures...

First attempt at a muscle up...I can do pull ups with my sternum to the bar, but for some reason couldnt get myself high enough on the rings. I need to work on getting higher on the pull ups and also on the depth dips. I want to get the muscle up by the end of the year.