I do a good amount of work outside of Crossfit Annandale. I have a home gym (thanks Sam!) and I have no problem working on skills, strength, and running through WODs on my own. This allows me more time with my kids and save on babysitting fees. Sam hates working out by himself. He is a social butterfly and likes to be around people. Always.
I do understand and feel the benefits from having a training partner. I typically go into CFA 3-4 times a week to be with people, get inspired, and get pushed to go faster and lift heavier. I don't know where I'd be without my training partners. My training partners know who they are and we lift together, we push each other, we cheer each other on, we strategize with each other, and we do competitions with each other. Then there are the people that have no clue they are my partners. The person that comes in regularly, makes progress, laughs and enjoys the hour - they are my partner too. We cheer for each other and have a great time! Oh, and every guy in the gym. I am always chasing you boys!
A training partner also can mean FUN. Laughing, smiles, high fives, and hugs are all part of the PR magic. Trust me. So here is a BIG shout out to all those who have cheered, sweat, and pushed me along the way. Thank you. Love you all!
awesome running buddies
tutu running partner
our first triathlon
only fitting we do a wine country 1/2 marathon together
my biggest fan
the best tiny training partners
Those gym partners. Always there for a push!
So much great support for my first RX competition
All the feels on being 3rd for workout #1
Coaches, training partners.....awesome
My partner in crime
The dudes that get to answer ALL my questions and talk me off a ledge
My Day
Today I'm getting my body composition done to get ready for a challenge at the gym. I did just recently have a BODPOD done and then a different company contacted my husband to set up something at CFA. I'm going to take this one more seriously and really pay attention to numbers. This company is DMC measurements and they test your hydration levels, fat mass, fat-free mass, skeletal muscle mass, and body water. I will be comparing these results to the BODPOD I recently did for sure.
Also, I need these. Bugs on bugs. Why beetles? They can lift 800-1000 times their body weight
My Food
Breakfast: coffee, eggs, shrimp *meat on meat
Snack: Ostrim stick, mint tea
Lunch: pulled pork, sweet potatoes, brussel sprouts, guac
Dinner: beef and asparagus
My Day
Lots of meetings today, which means sitting on my butt. I hate that, but nothing I can do about it at work. I'll get my wiggles out later in the day. It's a chilly day, where are you sun?!?, so I did get a sugar free latte. Delivered. My hubby is the best. I did order some treats from a new site I heard about. Crave Clean Protein Bakery - I got the 6 chocolate craver box. This shop is based out of Miami and they list the nutritional information for all their treats. I'll let you know how delicious they are ASAP. Hopefully those sweet thoughts get me through my running for today.
My Food
Breakfast: Sweet Potatoes, Eggs, Mint Tea
Snack: nuts, sugar free latte, Ostrim stick
Lunch: spaghetti squash and meatballs - thank God for leftovers
Dinner - Chef has not let me know yet :) Some meat and veggie for sure!
10:00 AMRAP:
30 Double Unders
15 Power Snatches, 55 lbs * my game plan was calm, relaxed, no stress. I am very happy with how this turned out. I think this is my 5th time doing this workout
Intervals : rest 2:30
Run Sprint, 400 m | 1:43
Run Sprint, 400 m | 1:45
Run Sprint, 400 m | 1:48
Run Sprint, 400 m | 1:47 *did this in front of my house. alone. they sucked. You know what? I did them. I worked hard. I am proud.
My Day
Today is my youngest sons "Golden Birthday" (he turns 7 on the 7th). Today is all about being present, no mindless snacking, knowing I am drinking plenty of water, and focus. During The Open I did not do extra accessory work - that all gets added back in today. Lots of body weight work and running. Bleh. I know I need it, but it's just SO hard! The day ended up great. We had family over for dinner, there was a light rain, and all is right in the world.
My Food
Breakfast: eggs, sweet potatoes, mint tea
Snack: Ostrim Peppered beef stick
water water water water water water
Lunch: three hotdogs (no bun and no fillers), cabbage, La Croix Apricot water
Snack: sugar free latte
Dinner: Spaghetti squash and meatballs. MMMMMMMM and a few chocolate covered strawberries - only cause it's Mason's birthday ;)
Sets
Overhead Squat, 5 reps | 45 lbs
Overhead Squat, 5 reps | 65 lbs
Overhead Squat, 5 reps | 75 lbs
Overhead Squat, 5 reps | 85 lbs
Overhead Squat, 5 reps | 95 lbs
Overhead Squat, 1 rep | 100 lbs This felt really good. 95# felt like a breeze. Tried to hit 120# for the WOD ,but couldn't get it off my back. 100# it is. Sets
Push-up | 13 reps
Push-up | 9 reps
Push-up | 12 reps Went until form was lost Sets
Strict Toes To Bar | 4 reps
Strict Toes To Bar | 6 reps
Strict Toes To Bar | 6 reps First time not kipping. WAY better and faster strict. Who knew?
15 Ring Rows
5 Overhead Squats, 100 lbs
12 Ring Rows
4 Overhead Squats, 100 lbs
9 Ring Rows
3 Overhead Squats, 100 lbs
6 Ring Rows
2 Overhead Squats, 100 lbs
3 Ring Rows
1 Overhead Squat, 100 lbs Tough workout. My body was tired and I had to mentally really focus on those over head squats. Glad I only lost 1.
My Weekend
This weekend has been busy busy. We threw a surprise party for my son Mason (turning 7), there was a date night in there, and Easter. Whew! The sun is out today and I am not TOO bitter about going back to work tomorrow.
My Food
I ate it all. I had a few beers, wine, cotton candy, popcorn, a hot dog, pizza, and candied bacon. It was all delicious. I do need to get back on track, so Sam went to the grocery store for eggs, green veggies, pork, and tuna. Back on Track.
Every 1 min for 6 mins:
Snatch Balance, 2 reps, | 103 lbs
Snatch Balance, 2 reps, | 93 lbs went for 103# again and fell. Twice. After the second one my son "No Repped" me
Snatch Balance, 2 reps, | 93 lbs
Snatch Balance, 2 reps, | 93 lbs
Snatch Balance, 2 reps, | 93 lbs
Snatch Balance, 2 reps, | 93 lbs
Rest day....sort of. I killed a few rounds of a Moon Bounce Obstacle Course. Pretty sore from that - but it was really fun.
Sunday: 32:05 Row, 1000 m
10 Thrusters, 75 lbs
Row, 750 m
15 Thrusters, 75 lbs
Row, 500 m
20 Thrusters, 75 lbs
Row, 750 m
15 Thrusters, 75 lbs
Row, 1000 m
10 Thrusters, 75 lbs This sucked. This workout was invented by my husband, Sam. I hated it. I wanted to quit. It was hell. Rowing is something I need to work on. Thrusters just suck. Period. I got to do this in the sunshine, but this sucked. I dry heaved at the end.
Today was a great day. I got my Easter Bunny shopping done and got stuff for Mason's birthday (on Tuesday). We went out to lunch with a friend and just had a great day. Didn't get into the box today, but had Sam come up with some stuff for me to do. I did Diane (scaled) and rowed. I played around with the go pro a bunch too. Gotta figure out all the cool stuff it can do.
Just too cute!
The Food
Breakfast: Smoked Salmon. Yum
Lunch: Sloppy Joe (no bun), Iced Tea, Fries, Salted Caramel Pop Tart. (yup)
mine didn't have that caramel on top. feel a little robbed
Dinner: Shrimp and broccoli
The WOD
1. Diane: 21-15-9
Deadlift (155#)
Hand Stand Push Ups
4:45
I can't do HSPU's. Not even a little bit. I can't engage anything to get back up. The worst.
I love a handstand. Can do those all day long. All Day.
The workout:
2. 10:00 Row intervals :30 sprint/ :30 easy
Rowed 2175 meters. This sucked. It was hard. I stayed in the 1:50's for the sprint.
3. 4x28 abmat sit ups
You saw the video. Gotta get that core in check and work off that gut. Bleh
Such a great day. Get out there. Lift something. Have fun.
My Day
Today I got to go into Mason's school for his Patriot play today and I didn't wake up too sore. Win win! One of my big goals for the day is to not stress about maxing out my front squat. It's just another lift, another day, another movement that I can do. I know I'm stronger than the last time I did it, so that's that. I WILL be fine. Got a sitter for the last Open workout 15.5. I don't like bringing the boys if there are barbell movements that they could get in the way of. They like going to cheer, play in the giant tire, and see people.....just not always safe. Did the workout at home today, still a little sore from earlier this week. I did not stress about the front squat, almost to a fault. I just didn't have my head in it. Probably should not have done it, but I did. Fail video is on Instagram @alhardman No shame in posting fails, that's how we learn. Gonna focus on lighter weights and building my front squat confidence. That's a thing. Front. Squat. Confidence.
Boys actually got a bath tonight too! I'm the best mom around! My Food
Breakfast: 2 eggs, Lite Latte from Dunkin - oh, and Cronut #treatyoself
Snack: Ostrim stick, tons of water
Lunch: 3 patty burger from Elevation Burger. No bun. Duh
Dinner: trying to figure out what I want....meat and veggies
WOD
Strength:
1 rep max front squat (previous is 175#) failed at 180# rough stuff
Conditioning:
21-15-9
ring dips - banded
deadlifts (125#)
Lateral Barbell Burpees pushed hard for 8:30
Did a 1K sprint row and PR'd by 26 seconds! 4:14. Whahoooooo
Syn Martinez is the man behind Afrobrutality, Afrobrewtality, and Afrobrutality Radio . He is a social media ninja, designing master, brutal programmer, and all around cool guy. First thing I do in the morning is check his Instagram (@afrobrutaliy) - his designs are sick and he pairs them with some great print ("Believe in your fucking self" is one of my faves).
I have felt like a stalker getting ready for this post, researching Syn, listening to pod casts on Squats and Espresso ( here and here), reading articles, looking at pictures, and going back through his Instagram. Learning more about who he is, and how Afrobrutality came to be, has been inspiring. He works hard, believes in himself, and surrounds himself with great people.
Back in the early 2000's Syn was working from home, eating McDonald's for breakfast, Chinese food for lunch, and watching a lot of movies. Fast forward 115ish pounds and a wake up call workout with his crew, and he knew he needed to make a change. He worked out with his crew, ran some 1/2 marathons, lost 120ish pounds, and got into triathlons. In 2007 he organized a group to compete in the Urbanathalon in NYC and designed their shirts. They were a hit.
Syn learned about CrossFit after a Nike Sparq competition in 2007 and ended up doing the Mainsite WODs for all of 2008. That's when he noticed the training programs, the Level 1 Certs, and the affiliates on the side of the website. There were two established CrossFit gyms in NYC: CF South Brooklyn and Crossfit NYC. He was invited to his first Fight Gone Bad at CF South Brooklyn in 2008 and then did workouts with his crew where they could find the space. Pretty soon his crew was being invited to more competitions in the tri-state area as Crossfit Harlem. They walked
in and ruined your day. They were monsters.
Syn's goal with his programming is to create monsters. He loves barbell chippers, running (remember he was triathlon trained), and heavy barbells. His programming is meant to piss you off and get the best out of you. He is a brutal coach because he cares. He's not going to let you lift 65 pounds for 6 months, he is going to push you. His goal is "to help the average individual feel like they could go to the games tomorrow".
I was introduced to Syn through boy Phil (@mrbillup500). He started following Syn and Afrobrutality awhile back. Phil even got tatoo advice from Syn at one point (I'm telling you, this guy knows EVERYTHING). We met face to face at GMU for the 2014 Mid-Atlantic Regionals where he was selling Afrobrutality gear. I got two tank tops and instantly needed more. I went home and ordered more online - tough to choose though since I dig most of his designs. Syn also supported Phil's journey to Nationals in Colorado by donating to his travel/meet fund.
Over the next few months I started following Aftrobrutality on Instagram. We became friends on Facebook - sorry folks, Facebook says he has maxed out his friends. I was instantly hooked. He interacts daily with his fans and he constantly posts really dope designs. I sent him messages here and there and he always responded, which was cool cause he is one busy guy. I just wanted him to know I appreciated what he was doing and what he stood for. After staying in touch for a few months I reached out and talked to Syn
about becoming "The People's Athlete" for Afrobrutality. He wants to
help the average athlete. That's me, average athlete. My goal is to lead
by example and show the average person that you can do this too. You can
make time for yourself, you can lift heavy ass shit, you can be fast,
you can do a pull up, and you can be bad ass. He was on board! Little while later I let him know I would be in New York and maybe we could meet up. His response? Sent me his cell#, stayed in touch the whole day, and he set up dinner for my family with some of his crew and Skully the Pitt. Not only did he set up dinner, he shut down SpaHa Soul (a great soul food restaurant) in East Harlem so we could have the place to ourselves! Syn means business, if you are loyal to him, he is loyal to you. I felt like royalty, I have not met many people that would go out of their way to make all that happen. Next time we are in NYC (travel plans in the works) he has promised to take us to the best pizza spot ever - I'm not telling you where though. Top Secret.
He did the design for The Outlaw Way singlets - you can check that out here.
He designed for Bob Harper.
Bob and his boys
Kevin and Matt reppin their Brutality gear.
Kevin Ogar and Matt Hathcock
So we got to chatting the other day and got a some more information for your reading pleasure.
When and how did you get involved in CrossFit/weight lifting?
I've been lifting weights since I was in 13 years old at school and I was able to maintain that until I moved to Harlem in 1996.
How did Afrobrutality come about?
When I was doing Triathlons and during my off season in 2007 I found a Competition in Midtown call Nike Sparq Testing, so I entered. The competition was based on measurements how high could you jump, how fast could you run from side to side and how long could you maintain a runners pace. Based on my Scores and my Age at the time (36) I came in First place. When it was over we were all sitting around talking about what we did to prepare for the Competition and a guy named David Lipson (Camille's now Husband) said "CrossFit" and another guy said "GymJones" so I went home and researched both and decided on "CrossFit".
Where was the first box you went to?
At first I just followed Main Site (CrossFit.com) and did the workouts with my Crew, then one day I realized that on the right hand side of the page there were two things "Affiliates" and Level 1's. So I first went to CrossFit NYC when they were on 39 between 5th and 6th Ave, it was very small, I couldn't find a parking space and I decided to not go in. The Second place I went to was CrossFit Virtuosity at the time Keith (the Owner at the Time) was using a Dance Studio and it was all Body Weight stuff and one set of rings, no barbells, and the Third place was CrossFit South Brooklyn which was near my job at the time. It was the first actual CrossFit gym I went to and the first person I met was Jacinto (three time Games competitor and oldest ever to compete at The Games).
Ok. Fun one: 3 things you would take if stranded on an island?
Barbell, weights, my lady
Crossfit South Brooklyn. How long were you there before you knew this was for you?
I was never a member of any CrossFit but my own. In 2007 when I ran came across CrossFit.com I knew immediately it was for me.
Afrobrutality started out of your trunk....what made you decide to start that line?
I was thinking of a good CrossFit affiliate name and something to call me and my crew at CrossFit competitions. At every CrossFit competition we were called CrossFit Harlem so we decided that would be our name. So when I thought about how the first CrossFit Harlem shirt would look I knew it needed to be a symbol that I always wanted make which was Huge Afro, a Skull and an Afro pic with a middle finger coming out of it.
The first shirt just had CrossFit Harlem on the front and the Skull on the back, so I sent it around and everyone said the Skull has to be on the front. So in my mind I said if I do that what would I put on the back. I had a few names, AfroArmageddon, AfroTerminator but I remember two things, one is when I started posting workouts on FaceBook they were all called Brutal, and the more dominate part of the logo is the Afro so AfroBrutal hmmm how about AfroBrutality and Boom.
Another fun one: most embarrassing song you love?
I grew up with Soft Rock so I have an entire embarrassing playlist. Abba. Barry Manilo.
You are a social media ninja. How do you stay on top of it all?
It's not easy I can tell you. I started with Facebook in 2009 and just took it slow. I was the first CrossFit affiliate with a Facebook page and from there I just kept up work the with the Trends. It takes being anal about staying on top of it. Making sure you have the right notifications and always make sure your telling your story.
What's a typical day look like for you?
5am Instagram catch up 9am AfroBrutality post 9:15am-10am emails and text messages 10am-5pm Designing for myself and others 1pm AfroBrutality post 9:15am-9pm InstaGram, FaceBook and Twitter posts 8-9pm get the supplies for "Our Routine" 9pm AfroBrutality post 9pm-11pm "Our Routine"
What's your favorite cup of coffee? Sugar, cream, black.......
Black
Sometime MCT Oil and Ghee butter
Do have have fitness goals for yourself now? Deadlift a certain weight, do a competition, run marathon?
I just want to workout three times a week. Since I closed the gym it's been hard to workout regularly
Any desire to open another one?
Not by myself.
Are you programming for gyms now?
Yeah, I program one day a week
For how many gyms?
And are you looking to expand that? Or is one day cool for you?
Always looking to expand. 5 gyms so far
What happened that you branched out into radio, coffee........stuff you love? How did you decide "I need more work"?
Just replacing the energy I put into the gym into dreams I've had in the past.
Any other big dreams coming?
The radio thing will be big. I've got some ideas for a total weightlifting gym and coffee shop. I just need a good team and some Capitol.
Want to support Syn and Afrobrutality? Click away and check them out!
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