Short & Fast

Short & Fast







Work you way back up

Its HARD dont be SO HARD on yourself!

Its HARD dont be SO HARD on yourself!

Do  you realize how much you’ve already done and accomplished?  DO you realize how far you hace come since you first stepped in our box?  TWO very important quesions to ask yourself.   When everyone is  making excuses that it’s too hot to run outside or they don’t have time  to work out because they have kids, you all are getting your butts out  there and throwing some weights.  No excuses for you at all and Nicole tonight opened my eyes to that.  NO EXCUSES getting it done no matter your day, the heat, how bad the kids were today or how bad your boss really ticked you OFF!!!
Tonight was such an eye opener or like I told Renne just a reason why I love CrossFit.  We stayed we cheered Nicole on and I know that WOD almost killed her, but she was doing it!  Sometimes we need to take a step back and instead of obsessing over the whiteboard or how much you did or didnt lift that day.  Or how your back squats was 10lbs off of last week.   Or how you could do pull ups off a band and now your back on a band then the next week your back off of the band.  Today I should have been embarassed about my time, but really I wasnt at all.  I sat back laughed, my shirt was sopping wet with sweat and I coached at 5:15 & 6:15 a.m. and I was glued to the t.v. all night because of the Olympics.  I was physically and mentally beat today, BUT I did the WOD.

POINT is sometimes I think you all at times are really hard on yourself and I think you need to give your self a big pat on the back your friend a high five BECAUSE yall are doing what MOST individuals Cannot DO AT ALL!!!!  Today was a soaring 102 and you worked out in that weather or I should say box.  You wake up early to WOD because you have an afternoon meeting  that will prevent you from making it to an evening WOD,  you make sacrifices so just be proud of what you did that day in the box weather it was a good one or a bad one.
I  know it’s good to be pushed, but maybe next time your ego is crushed,  you think about how far you’ve come, what you are accomplishing and how  you are actually doing something to make your life better!



7 Front Squats 185/120

20 HR Push Ups

400 Meter run




Hard Heavy HOT!

Hard Heavy HOT!

Longest 15 min AMRAP and I wasnt even doing this one, but I was hurting watching you all hammer out the reps yesterday.  Great work everyone is getting stronger everyday!

Establish Split Jerk Max

7 Power Cleans 225/105

7 OH Lunges 45/25

WallBalls 20/14

The 6:15 PM Class was divided Last NIGHT!!!!!!




Let the Journey Begin

Let the Journey Begin


From Strongest To Fittest

By AJ Roberts

And so the journey begins.


For those that don’t know me, my name is AJ Roberts and I’m the former 308 All Time Total record holder in powerlifting with best lifts of 1205 squat, 910 bench and a 815 deadlift.

Up until about 2 months ago I trained at Westside Barbell alongside some of the strongest lifters on this planet. However, after 10 years in the sport I decided to walk away having reached all my goals.

Some may say I left too soon, and that the best was yet to come, but I gave everything I had to the sport and mentally had nothing left to give.

I’m now living in San Diego, California and after a few weeks in the gym going through the motions and sort of being at a loss for what to do I’ve decided to set what many may feel is one of the hardest goals there is: To become the fittest man on Earth.

Why Crossfit?

Having spent close to 2 years running the Crossfit powerlifting Certification with Louie Simmons, Shane and Laura Sweatt, and Chris Mason I’ve become a big fan of the community.

Also I’ve always said after powerlifting I’m going to lose 100lbs (320-220) and feel that this is only going to happen if I have something other than weight loss to train for. I’ve followed the sport closely as it has grown and actually get excited about the thought of competing in it.

So what’s the gameplan?

I’ll start with my diet as this is an area that has had to dramatically improve. Although I ate what many would consider a pretty clean diet for a powerlifter the truth is I ate to get bigger and this meant pushing things to the limit. I spent the first month just eating clean and dropped from 320-293 and then for the past 2 weeks I’ve been doing CarbNight loading under the guidance of buddy Mark Bell.

If you haven’t heard of this before he’s a quick little video Mark put together:

The reason I decided to go with CarbNite loading vs other diets is because at this point I have a lot of weight to lose. I probably wouldn’t recommend this to others unless they had a significant amount of weight to lose and would favor more of a carb rotation or backloading approach. But for now this is what I think will work best and so I’ll continue on until I feel it’s time to switch to something else.

As far as training goes my template looks like this


Upper body speed – Olympic lifts

1-2 Assistant exercises for Shoulders

Upper body metcon



Lower body Max effort – singles & or rep maxes

1-2 Assistant exercises for back

Lower body metcon



Upper body max effort – singles & or rep maxes on a bench press or overhead variation

1-2 Assistant exercises for chest & triceps

Upper body metcon



Lower body speed – Box squats / free squats

1-2 Assistant exercises for glutes/hams

Lower body metcon


On my off days I’m trying to get 30-60 mins of interval training in on the elliptical for now. I plan to head down to Crossfit Invictus as well as Crossfit PB to start getting some coaching on technique and to get on the rings and other equipment I currently don’t have access to

The biggest things I need to work on right now is my conditioning, flexibility and mobility. I’ll need to get up to 3-5 workouts a day to be ready when the Open starts in February but for now am taking it day by day.


Here’s to a new beginning…


Deadlift Ladder

Deadlift/Box Jumps


Training for the Unknown and Unknowable

Training for the Unknown and Unknowable

Well what a rush just watching the skydivers today.  Shawn, Steve, Matt, Kristi (Matt’s wife), Kristi Resse.  They made it and they are ready to jump again.  Who’s going next.  Im in this time.  This is the second time Ive been to Spaceland Skydive this summer and have not jumped.  Ladies Shawn Matt and Steve bought another jump, but I need some females to join!!!!





Run 200 Meters


OH Squats 115/75


Run 200 Meter