1.6.14 WOD

5/3/1 Dead Lift 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+


5/3/1 Bench Press 75%1RM x 5, 85% 1RM x 3, 95%1RM x 1+

Rest 10 minutes, then:

20 minute AMRAP of:

5 x Handstand Push-Up

10 x Dead Lift 225#/195#

15 x Box Jumps (24”/20″)

The 5/3/1 program is pretty sweet. Stay focused and patient and the results will come. Read more about it here.

12.20.13 WOD and a Vegan Cinnamon Roll :)

Hey all, I want to apologize for falling behind on Workout of the Day posts. I have no excuse, I simply didn’t make time to upload the daily workouts. So since this is bound to happen from time to time, as a backup resource for what workout to do, I would recommend doing the daily workout on http://www.crossfit.com If that particular day happens to be a rest day, do the workout from the day before. The idea behind excelling in CrossFit and what I coach at http://www.plantfitstrength.com is “constantly varied.” Of course it is necessary to track your results as progress needs to occur. Other wise, you will never know if you are getting better. Keep record of your heaviest weight lifted for all barbell movements, and keep track of your time on all baseline workouts that you perform. Here is a good journal to pick up, http://www.roguefitness.com/rogue-fitness-wodbooks.php There are a ton of Benchmark workouts to choose from. Here is a great place to start if you have never done “The Girls” workouts. http://www.crossfit.com/journal/library/13_03_Benchmark_Workouts.pdf Ok, on to tomorrow’s WOD:


8 sets of 1 rep of Behind-the-Neck Split Jerks from boxes or from the rack. Rest 2-3 minutes between sets.

Work up to your heaviest weight possible.  This will help activate your central nervous system for increased loads. You should be able to lift more than your standard front rack jerk.

Hero WOD “Coffey” borrowed from crossfit.com. U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, assigned to the 1st Law Enforcement Battalion, 1st Marine Headquarters Group, 1st Marine Expeditionary Force, based in Camp Pendleton, California, was killed on May 24, 2012 while conducting combat operations in Helmand province, Afghanistan. He is survived by his fiancee Brittany Dygert and his parents Grant and Inger.


For time:
Run 800 meters
135 pound Back squat, 50 reps
135 pound Bench press, 50 reps
Run 800 meters
135 pound Back squat, 35 reps
135 pound Bench press, 35 reps
Run 800 meters
135 pound Back squat, 20 reps
135 pound Bench press, 20 reps
Run 800 meters
1 Muscle-up

Post time to comments.

I performed this today. I got 255 for the Behind-the-Neck Split Jerk and it took me 35 minutes and 37 seconds to perform “Coffey” as prescribed.

After this workout, I was pretty exhausted. I had a serving of Vega Sport recovery immediately after, then  I had one scoop of chocolate PlantFusion. Then for some serious post workout carbs, I decided to visit my now local all vegan cinnamon roll shop http://www.cinnaholic.com/. They are less than 1 mile from my gym, and this workout deserves a treat after it I think, especially if your goal is performance and strength, not getting “cut.” I had a classic Cinnamon Roll with Vanilla Frosting and some Toasted Pecans. I also had another chocolate PlantFusion shake along with it to balance out the insane carbs and fats I got from the cinnamon roll. Easily worth it in my opinion. Now get to work!



12.13.13 WOD

15m Est 1RM Turkish Get-Up
5,3,1+ Strict Press @ 75, 85, 95% 1RM
5,3,1+ Weighted Chin-Ups @ 75, 85, 95% 1RM
For time:
30 foot handstand walk
21 T2B (Toes To Bar)
21 burpees
20 foot handstand walk
15 T2B
15 burpees
10 foot handstand walk
9 T2B
9 burpees

12.12.13 WOD

Bench Press

5 reps @75% 1RM

3 reps @85% 1RM

1+ reps @95% 1RM. 1+ means one rep minimum up to failure.


1 set every 3 minutes of:

10 power cleans + 2 jerks @60% 1RM followed by 10 strict pull-ups.

8 power cleans + 2 jerks @65% 1RM followed by 10 strict pull-ups.

6 power cleans + 2 jerks @70% 1RM followed by 10 strict pull-ups.

6 power cleans + 2 jerks @75% 1RM

6 power cleans + 2 jerks @80% 1RM

Metabolic Conditioning

15 minute AMRAP of:

15 vertical KB swings, 53#,35#

8 ring push-up

400m row

12.11.13 WOD

Sorry for the delay guys. I was a little sick over the weekend and laid low for a few days to recover. Yesterday I completed 3 sets of back squats at:

200lbs for 3 reps, 230lbs for 3 reps, then 260 for “3+” reps which means 3 minimum up to as many as possible. I got 8 reps at 260. No questionable depth issues as typically go to full Olympic depth.

Then I completed 3 weighted dips with 75lbs, 3 dips with 85lbs, then 7 dips with 96lbs. Then I did my sled drag that I missed last week. I pulled a 200lb sled 1600 meters in 1 hour, 13 minutes, and 53 seconds. I was pretty wrecked after that and slept a solid 10 hours. Now on to tomorrow’s workout.

Overhead Squat:

Work up to a 1 rep maximum weight. Take no more than 30 minutes. Work on technique and position. This will be the limiting factor in your snatch. Ramp this up and your snatch will surely improve. That’s all folks! Rest up and get ready for the next one.

12.05.13 WOD and Programming Begins.

Hey everyone! So I will be posting my own workouts here. These will also serve as my programming for the 2014 PlantBuilt CrossFit Team scheduled to compete at the NaturallyFit Games in Austin, Texas in July 2014. Feel free to follow along as well, since this will be a source of transparency and accountability for all participating. As a strength and conditioning coach, I have access to all the bumper plates, barbells, kettlebells, squat racks, medicine balls, dumbbells, pullup bars, and rings I could ever need. I also coach TRX classes, so you may see some of those posted occasionally as well. Now if you don’t have a gym membership or access to this type of equipment, I suggest you get a gym membership or buy equipment if you want to follow along. Body weight movements can only get you so far, so don’t expect the same results if you can not perform the same work. Expect to see 5 workouts a week. My ideal schedule is 3 days on, 1 day off, 2 days on, 1 day off, repeat. So now on to the workout:

12.05.13 WOD

20 minutes to establish a 1 rep max of Barbell Snatch

I do realize I need to upload videos of me coaching the movements, but in the mean time, here is a video link I approve of: http://www.youtube.com/watch?v=d0PITbWa0eU

and one more:


then, 20 minutes to establish a 1 rep max Barbell Clean & Jerk, and a few videos:



rest 20 minutes, then, 1 mile sled drag:


Use a weight that you can keep moving.

Post results below.

PlantFit BootCamp for 2014!

Hey guys! I now have multiple TRX Suspension Trainers, Kettlebells (ranging from 9 to 53lbs), jump ropes and a few other goodies that allow me to train people anywhere in the Bay Area! The PlantFit BootCamp schedule will be up soon at http://plantfitstrength.com/schedule-2/. I am planning Wednesday and Friday morning at 8am in San Francisco, and locations still to be determined. I will scope out various locations to make sure the space is free. What do you guys think for time and location? Feel free to respond here or on the facebook page at https://www.facebook.com/pages/PlantFit-Training-Studio/330510723629920

PlantFit BootCamp