Been absent from posting for a while. Its been a week since i had the unfortunate situation of having to put down our family Loomis. Haven't really felt like spending any more time than necessary on the computer.
My training has been outstanding however and motivation has been quite high. PR'd on my front squat and also had a PR on "Grace" last week with a 2:42 time...Video here-http://vimeo.com/31869878
Participated in today's OPT Construction Series Challenge with members of CrossFit Redline. There were 4 events that were spaced out over the course of a few hours.
Event 1: In 30 minutes find your 1 rep max Back Squat
Event 2: Standing Triple Jump for max distance.
Event 3: 2500 meter row
Event 4: 10 Rounds fro time of 10 Burpees & 10 Pull Ups
Results:
Event 1: 290# - A PR! Had 300# but did not use my time wisely. http://vimeo.com/32015504
Event 2: 24'- 3" Very cool video here - http://vimeo.com/32015608
Event 3: 9:15...felt pretty good about this.
Event 4: 11:23
Taking a couple of days off to rest and reset and get back to work. I could not be happier with my progress as of late and again considering that I underwent shoulder surgery on July 7 and have been able to accomplish so much is huge.
Saturday, November 12, 2011
Tuesday, November 1, 2011
10-31-11
Have had some travel, family matters and returning to full duty over the last week so I have been quite busy. Training has been getting done and diet has been pretty decent. Posts should become regular here again...
Training:
A: Front Squat @30X1; 3,3,3,3; rest 3 minutes b/t sets.
B: High Hang Sq. Snatch X 1/ mid Hang Sq. Snatch X 1/ Sq. Snatch X 1/ OHS X 1; X 3;rest 2 minutes X 5 sets.
C: Clean & Jerk; 3X3; rest 90 seconds b/t sets.
+
For time:
21 KBS 2 POOD
400 meter run
21 KBS 2 POOD.
Results:
A: 175 - 185 - 195 - 205.
B: 95# for all sets and reps
C: 175 - 180 - 185 http://vimeo.com/31408768
+
Time: 2:47. All swings unbroken
Training:
A: Front Squat @30X1; 3,3,3,3; rest 3 minutes b/t sets.
B: High Hang Sq. Snatch X 1/ mid Hang Sq. Snatch X 1/ Sq. Snatch X 1/ OHS X 1; X 3;rest 2 minutes X 5 sets.
C: Clean & Jerk; 3X3; rest 90 seconds b/t sets.
+
For time:
21 KBS 2 POOD
400 meter run
21 KBS 2 POOD.
Results:
A: 175 - 185 - 195 - 205.
B: 95# for all sets and reps
C: 175 - 180 - 185 http://vimeo.com/31408768
+
Time: 2:47. All swings unbroken
Monday, October 17, 2011
10-17-11 Double
AM training:
Warm Up + 10 minutes of Olympic lifting to tolerance + OHS.
A: Close Grip Bench @22X3; 3-5; rest 3 minutes X 4. Go up from last.
B: Pendlay Rows@31X2; 5 reps; rest 3 minutes X 4.
+
100 meter sled drag
rest 10 minutes
Prowler Push 50 meters
Results:
Worked up to an easy 185# power clean and jerk. Not much pop today. http://vimeo.com/30700487
A: 95 x 5, 105 X 5, 115 x 5, 125 X 5. Still tight in the front of the shoulder at the bottom of this. Keeping elbows in slightly helps. This is up 5 pounds from last week.
B: 95 X 5, 105 X 5, 115 X 5, 120 X 5, 120 X 5.
+
Raining and the black top slick so no sled or prowler work today.
PM Training: Tester
50 Double Unders
10 GHD Sit Ups
40 Double Unders
10 GHD Sit Ups
30 Double Unders
10 GHD Sit Ups
20 Double Unders
10 GHD Sit Ups
10 Double Unders
10 GHD Sit Ups
Warmed up with a cup of coffee, stretched the hips flexors out, spun the rope a few times and got after it. Completed in 3:41 http://vimeo.com/30701122. Nice little challenge here. Felt very good on the GHDs despite not being on it much lately. 50-40-30 and 10 rounds of Dbl Und were unbroken and smooth. Went at this at about 100% and felt great afterward...just some breathing and recovered in completely in 2-3 minutes.
Warm Up + 10 minutes of Olympic lifting to tolerance + OHS.
A: Close Grip Bench @22X3; 3-5; rest 3 minutes X 4. Go up from last.
B: Pendlay Rows@31X2; 5 reps; rest 3 minutes X 4.
+
100 meter sled drag
rest 10 minutes
Prowler Push 50 meters
Results:
Worked up to an easy 185# power clean and jerk. Not much pop today. http://vimeo.com/30700487
A: 95 x 5, 105 X 5, 115 x 5, 125 X 5. Still tight in the front of the shoulder at the bottom of this. Keeping elbows in slightly helps. This is up 5 pounds from last week.
B: 95 X 5, 105 X 5, 115 X 5, 120 X 5, 120 X 5.
+
Raining and the black top slick so no sled or prowler work today.
PM Training: Tester
50 Double Unders
10 GHD Sit Ups
40 Double Unders
10 GHD Sit Ups
30 Double Unders
10 GHD Sit Ups
20 Double Unders
10 GHD Sit Ups
10 Double Unders
10 GHD Sit Ups
Warmed up with a cup of coffee, stretched the hips flexors out, spun the rope a few times and got after it. Completed in 3:41 http://vimeo.com/30701122. Nice little challenge here. Felt very good on the GHDs despite not being on it much lately. 50-40-30 and 10 rounds of Dbl Und were unbroken and smooth. Went at this at about 100% and felt great afterward...just some breathing and recovered in completely in 2-3 minutes.
Sunday, October 16, 2011
10-16-11 Double
Had to squeeze today's AM and PM together. Little Emma Grace is sick and I don't to have to leave the house this afternoon.
Part 1:
A: Front Squat @32X0; 3-5; rest 3 minutes X 3. Go up 5lbs from 10-2 workout.
B: BB Split Squat @32X2; 4/leg; rest 90 seconds b/t legs X 5.
C: Handstand Holds; accumulate 3 minutes + play with HSPU to assess tolerance
Results:
A: 140 X 5, 160 X 4, 170 x 3. http://vimeo.com/30633636
B: 75# all sets
C: Completed in 8 sets. Stability is improved. Also completed 2 HSPU to double Abmat, 2 to a single Abmat and 1 full range.
Part 2:
5 sets at 90%
200 meter run
10 Touch & Go Dead Lifts @ 185#
10 Push Press (Fast but controlled)
1 minute Airdyne
rest 10 minutes.
Felt pretty good here and pacing was right on the money.
First 2 sets push press done at 95# and times were 2:32 on both.http://vimeo.com/30633636
Last 3 sets push press done at 105# and times were 2:28, 2:31 & 2:33 http://vimeo.com/30633959
These loads and pace were good for me as far as keeping this an anaerobic alactic session. I did notice some lactate and maybe a little CP dip on the last 1-2 reps of push press at 105#. Rest time were adequate for complete recovery.
Part 1:
A: Front Squat @32X0; 3-5; rest 3 minutes X 3. Go up 5lbs from 10-2 workout.
B: BB Split Squat @32X2; 4/leg; rest 90 seconds b/t legs X 5.
C: Handstand Holds; accumulate 3 minutes + play with HSPU to assess tolerance
Results:
A: 140 X 5, 160 X 4, 170 x 3. http://vimeo.com/30633636
B: 75# all sets
C: Completed in 8 sets. Stability is improved. Also completed 2 HSPU to double Abmat, 2 to a single Abmat and 1 full range.
Part 2:
5 sets at 90%
200 meter run
10 Touch & Go Dead Lifts @ 185#
10 Push Press (Fast but controlled)
1 minute Airdyne
rest 10 minutes.
Felt pretty good here and pacing was right on the money.
First 2 sets push press done at 95# and times were 2:32 on both.http://vimeo.com/30633636
Last 3 sets push press done at 105# and times were 2:28, 2:31 & 2:33 http://vimeo.com/30633959
These loads and pace were good for me as far as keeping this an anaerobic alactic session. I did notice some lactate and maybe a little CP dip on the last 1-2 reps of push press at 105#. Rest time were adequate for complete recovery.
10-15-11
AM Training:
A: Push Press @ 31X3; 3-5; rest 3 minutes X 4.
B: Single Arm DB Rows @ 31X2; 3 per arm; rest 1 minutes b/t arms X 7.
+
Airdyne Sprints X 40 seconds; rest 5:20 X 8.
Accumulate 3 TGU/arm during rest.
Result:
A: 125# X 5, 135# x 5, 145# X 4, 150# X 3.
B: 65, 70, 75 X 2, 80 X 2
AD Sprints complete and TGU done with 30# for 4 sets then switched to KB snatches w/30# for remaining sets.
A: Push Press @ 31X3; 3-5; rest 3 minutes X 4.
B: Single Arm DB Rows @ 31X2; 3 per arm; rest 1 minutes b/t arms X 7.
+
Airdyne Sprints X 40 seconds; rest 5:20 X 8.
Accumulate 3 TGU/arm during rest.
Result:
A: 125# X 5, 135# x 5, 145# X 4, 150# X 3.
B: 65, 70, 75 X 2, 80 X 2
AD Sprints complete and TGU done with 30# for 4 sets then switched to KB snatches w/30# for remaining sets.
Thursday, October 13, 2011
10-13-11
Training:
A: Front Squat @ 30X0; 2-3; rest 3 minutes X 5. (build based on shoulder)
+
"Fight Gone bad" @ 90% effort.
Results:
175# x 3 for 2 sets
180# x 3
185# x 3 for 2 sets.
+
"FGB" Total score 330 points.
Round 1: 138
Round 2: 102
Round 3: 90
Felt like I had the right pace for this. Posterior chain was feeling very strong today and hips had pop. Scored higher and was more consistent on the SDLHP than usual. End of round one breathing was good as was recovery. Took breaks as needed to stay AA AL keep from going CP. Happy with today's performance as far as my shoulder is concerned. I really didn't even have to think about it and that means I have confidence in it.
Off day tomorrow and I have my eye set on the next Big Dawg On-line Competition in November.
A: Front Squat @ 30X0; 2-3; rest 3 minutes X 5. (build based on shoulder)
+
"Fight Gone bad" @ 90% effort.
Results:
175# x 3 for 2 sets
180# x 3
185# x 3 for 2 sets.
+
"FGB" Total score 330 points.
Round 1: 138
Round 2: 102
Round 3: 90
Felt like I had the right pace for this. Posterior chain was feeling very strong today and hips had pop. Scored higher and was more consistent on the SDLHP than usual. End of round one breathing was good as was recovery. Took breaks as needed to stay AA AL keep from going CP. Happy with today's performance as far as my shoulder is concerned. I really didn't even have to think about it and that means I have confidence in it.
Off day tomorrow and I have my eye set on the next Big Dawg On-line Competition in November.
Wednesday, October 12, 2011
10-12-11 Double
AM Training:
A: Press @ 32X2; 2-4; rest 3 minutes X 3.
B: DB Ext Rotations 7/arm; rest 1 minute b/t arms X 2.
C: Trap 3 7/arm; rest 1 minute b/t arms X 2.
+
Row Sprint 50 sec; rest 6 minutes X 7. Accumulate 1 min FLR during each rest.
Results:
A: 110# X 4 , 115 X 4, 120# X 3.
B: 15# all sets
C: 15# all sets
Row sprints complete with FLR. Traveled between 280 -290 meters on each row.
PM Training: Swimming @ Golden Gate Aquatic Center
Swim 10 minutes Z1 w/ bilateral breathing
+
25 meter underwater swim X 10; rest 1 minute b/t
+
Swim 10 minutes Z1 w/ bilateral breathing
Results: Swim technique is improving each time in the water. feeling more comfortable at slower speeds and less perceived exertion. Breathing tempo was noticeably better as was timing.
Z1 Freestyle http://vimeo.com/30463191
25 meter underwater attempt http://vimeo.com/30463403
A: Press @ 32X2; 2-4; rest 3 minutes X 3.
B: DB Ext Rotations 7/arm; rest 1 minute b/t arms X 2.
C: Trap 3 7/arm; rest 1 minute b/t arms X 2.
+
Row Sprint 50 sec; rest 6 minutes X 7. Accumulate 1 min FLR during each rest.
Results:
A: 110# X 4 , 115 X 4, 120# X 3.
B: 15# all sets
C: 15# all sets
Row sprints complete with FLR. Traveled between 280 -290 meters on each row.
PM Training: Swimming @ Golden Gate Aquatic Center
Swim 10 minutes Z1 w/ bilateral breathing
+
25 meter underwater swim X 10; rest 1 minute b/t
+
Swim 10 minutes Z1 w/ bilateral breathing
Results: Swim technique is improving each time in the water. feeling more comfortable at slower speeds and less perceived exertion. Breathing tempo was noticeably better as was timing.
Z1 Freestyle http://vimeo.com/30463191
25 meter underwater attempt http://vimeo.com/30463403
Tuesday, October 11, 2011
10-11-11 Big Dawg Bash Rehash
Back at home from a nice long weekend in San Diego at the 2011 OPT Big Dawg Bash. San Diego in October is amazing. I competed in the first ever OPTathlon held at CrossFit Invictus and was at the same time pleasantly surprised and disappointed at my performance.
Event 1: Find 1 RM Clean and Jerk in 10 minutes.
Event 2: Standing triple jump
Event 3: 500 m. row , rest 90 sec, 500 meter row
Event 4: 150 double unders + AMRAP Wall balls & Burpees in 7 minute time frame.
Event 5: 16lb. reverse shot toss
Event 6: 3K track run.
Results:
Event 1: 220#. This felt very easy and given that I am three months out from shoulder and bicep surgery I am extremely happy with this. Had I used my time wisely I would have gone heavier
Event 2: 23 feet 6 inches. Had a longer jump but faulted. Very fun challenge.
Event 3. 1:40 and 1:40. Disappointed here. I just did not open up the way I should have. I think I was initially worried about the 90 seconds not being time to recover and held back too much, too long.
Event 4: 230 points total. Happy with this performance. Ran 100 unbroken double unders with a heavy rope and then another 50. In fact I was the second one in my heat to finish the rope work behind games contender AJ Moore. Tried to stay with him as long as I could at the wall and ended up hanging in there fairly well. Felt at the end of this like I belonged there.
Event 5: 29 feet 6 inches. Another fun test. No way to be disappointed here. Just a great test.
Event 6: 12:55. Not really thrilled with this but I understand it. I really have not run this distance before and didn't know how to pace it. I got off with AJ and Adam to a nice start that ended up being a little too fast for me. As I slid behind about 100 meters I was in a gap where there was no one and my pace dropped. Next thing I know, Ben Kelly is on my right, slides in front of me and says "c'mon mate" in his typical thick Australian accent. Ben pulled me around for about 800 meters but it was too little, too late.
I am very competitive. Whether playing horse shoes, trivia or CrossFit and I don't like not performing well. I also tend to be hard on myself. In spite of the fact that just a little over 2 months ago I was in a sling...I expected myself to perform better than I did. I have some work to do and i am willing to do it and that is all there is to it.
Event 1: Find 1 RM Clean and Jerk in 10 minutes.
Event 2: Standing triple jump
Event 3: 500 m. row , rest 90 sec, 500 meter row
Event 4: 150 double unders + AMRAP Wall balls & Burpees in 7 minute time frame.
Event 5: 16lb. reverse shot toss
Event 6: 3K track run.
Results:
Event 1: 220#. This felt very easy and given that I am three months out from shoulder and bicep surgery I am extremely happy with this. Had I used my time wisely I would have gone heavier
Event 2: 23 feet 6 inches. Had a longer jump but faulted. Very fun challenge.
Event 3. 1:40 and 1:40. Disappointed here. I just did not open up the way I should have. I think I was initially worried about the 90 seconds not being time to recover and held back too much, too long.
Event 4: 230 points total. Happy with this performance. Ran 100 unbroken double unders with a heavy rope and then another 50. In fact I was the second one in my heat to finish the rope work behind games contender AJ Moore. Tried to stay with him as long as I could at the wall and ended up hanging in there fairly well. Felt at the end of this like I belonged there.
Event 5: 29 feet 6 inches. Another fun test. No way to be disappointed here. Just a great test.
Event 6: 12:55. Not really thrilled with this but I understand it. I really have not run this distance before and didn't know how to pace it. I got off with AJ and Adam to a nice start that ended up being a little too fast for me. As I slid behind about 100 meters I was in a gap where there was no one and my pace dropped. Next thing I know, Ben Kelly is on my right, slides in front of me and says "c'mon mate" in his typical thick Australian accent. Ben pulled me around for about 800 meters but it was too little, too late.
I am very competitive. Whether playing horse shoes, trivia or CrossFit and I don't like not performing well. I also tend to be hard on myself. In spite of the fact that just a little over 2 months ago I was in a sling...I expected myself to perform better than I did. I have some work to do and i am willing to do it and that is all there is to it.
Wednesday, October 5, 2011
10-4-11 and 10-5-11
10-4-11
AM Training:
A: Front Squat @32X0; 4-6; rest 3 minutes X 3.
B: BB Split Squats @ 32X2; 3 per leg; rest 90 sec. b/t legs X 5.
C: Accumulate 15 Strict perfect rep Pull ups.
Results:
A: 135 X 6, 155 X 5, 165 X 4
B: 75# for all sets
C: Complete in sets of 2's and 3's. I also worked in a couple of sets of 5 kipping pull ups. These were all pain free and range of motion was good. There was some obvious muscular fatigue that set in quickly but that will be gone quickly. Very happy to have pull ups back.
PM Training:
4 sets at 90%:
30 sec. max Double Unders
30 sec. max Burpees
30 sec. max KBS 2 pood
30 sec. max Box Jumps
rest 10 minutes
Results:
Set 1; http://vimeo.com/30072177 49, 13, 12, 21 I think.
Rest of rounds slightly lower in Burpees and KBS. Double Unders and Box Jumps remained high.
10-5-11
AM Training:
Warm Up and 10 minutes of play with Olympic lifts increasing loads from last week.
A: Close grip bench press @ 22X3; 3-5; rest 2 minutes X 3.
B: Pendlay Rows @ 31X2; 5 reps; rest 3 minutes X 3.
+
400 meter run hard, rest walk 7 minutes X 4
rest 10 minutes
Prowler push 50 meters (180#); rest walk 3 minutes X 4.
Results:
Extremely pleased with the Olympic lifts. Hip power is good and timing is still there. Best part is no pain!
Squat Snatch @ 115# http://vimeo.com/30094490
Power Clean @ 145# http://vimeo.com/30094681
Squat Clean @ 145# http://vimeo.com/30097202
Squat Clean @ 165# http://vimeo.com/30097418
Power Clean @ 195# http://vimeo.com/30097636
I also hit a power clean @ 215#.
A: CGBP was a little tight at the bottom of the movement. Kept the weight at 95# for all sets and focused on the tempo and keeping things tight. This will improve quickly with some added shoulder mobilty.
B: Pendlay Rows felt good. No pain and comfortable. Good activation of the lats, rhomboids and traps. Tempo might have been off slightly but otherwise good. 95# X 5, 115# X 5, 115# X 5.
http://vimeo.com/30097996
+
400 meter runs: 1:01, 1:00 had to cut the last two short
Prowler runs were great, but only had time for 2.
Full afternoon today packing and getting the kids ready for our departure. Leaving early in the am for San Diego and the OPT Big Dawg Bash at CrossFit Invictus. This will be the training highlight of my year and I have been looking forward to it for a while. Excited to meet some other Dawgs and guys who I have been following for a while, Colin, Nathan, Joey, Chelsea, Steve and others. Saturday's class time and lectures will be amazing and I am very interested in the work James has been doing regarding testing. Sunday's OPTathalon will be a blast. I am hoping my shoulder is healthy enough to allow me to participate at some level.
AM Training:
A: Front Squat @32X0; 4-6; rest 3 minutes X 3.
B: BB Split Squats @ 32X2; 3 per leg; rest 90 sec. b/t legs X 5.
C: Accumulate 15 Strict perfect rep Pull ups.
Results:
A: 135 X 6, 155 X 5, 165 X 4
B: 75# for all sets
C: Complete in sets of 2's and 3's. I also worked in a couple of sets of 5 kipping pull ups. These were all pain free and range of motion was good. There was some obvious muscular fatigue that set in quickly but that will be gone quickly. Very happy to have pull ups back.
PM Training:
4 sets at 90%:
30 sec. max Double Unders
30 sec. max Burpees
30 sec. max KBS 2 pood
30 sec. max Box Jumps
rest 10 minutes
Results:
Set 1; http://vimeo.com/30072177 49, 13, 12, 21 I think.
Rest of rounds slightly lower in Burpees and KBS. Double Unders and Box Jumps remained high.
10-5-11
AM Training:
Warm Up and 10 minutes of play with Olympic lifts increasing loads from last week.
A: Close grip bench press @ 22X3; 3-5; rest 2 minutes X 3.
B: Pendlay Rows @ 31X2; 5 reps; rest 3 minutes X 3.
+
400 meter run hard, rest walk 7 minutes X 4
rest 10 minutes
Prowler push 50 meters (180#); rest walk 3 minutes X 4.
Results:
Extremely pleased with the Olympic lifts. Hip power is good and timing is still there. Best part is no pain!
Squat Snatch @ 115# http://vimeo.com/30094490
Power Clean @ 145# http://vimeo.com/30094681
Squat Clean @ 145# http://vimeo.com/30097202
Squat Clean @ 165# http://vimeo.com/30097418
Power Clean @ 195# http://vimeo.com/30097636
I also hit a power clean @ 215#.
A: CGBP was a little tight at the bottom of the movement. Kept the weight at 95# for all sets and focused on the tempo and keeping things tight. This will improve quickly with some added shoulder mobilty.
B: Pendlay Rows felt good. No pain and comfortable. Good activation of the lats, rhomboids and traps. Tempo might have been off slightly but otherwise good. 95# X 5, 115# X 5, 115# X 5.
http://vimeo.com/30097996
+
400 meter runs: 1:01, 1:00 had to cut the last two short
Prowler runs were great, but only had time for 2.
Full afternoon today packing and getting the kids ready for our departure. Leaving early in the am for San Diego and the OPT Big Dawg Bash at CrossFit Invictus. This will be the training highlight of my year and I have been looking forward to it for a while. Excited to meet some other Dawgs and guys who I have been following for a while, Colin, Nathan, Joey, Chelsea, Steve and others. Saturday's class time and lectures will be amazing and I am very interested in the work James has been doing regarding testing. Sunday's OPTathalon will be a blast. I am hoping my shoulder is healthy enough to allow me to participate at some level.
Monday, October 3, 2011
10-03-11 Double
Had a great weekend away with my son, father, brother and nephew. We took my Dad's RV North to Ocala National Forest and had a guys weekend. We hit the mountain bike trails early Saturday morning and I warmed up on some easier trails then found one of the trails marked in red on the map. Red meaning expert. This turned into very challenging ride with very steep rocky descents and tough climbs. Finished the day with some high speed single track with lots of great turns and compact ground. Airdyne work made this a blast to attack hard.
AM Training:
A: Push press @ 31X3; 3-5; rest 2 minutes X 3. One tough set.
B: One arm DB Row @ 31X2; 7/arm; rest 1 minute b/t arms X 2.
C: FLR on rings- accumulate 180 seconds.
+
Airdyne Sprints X 40 seconds; rest 5:20; accumulate 3 TGU/arm during rest.
Results:
A: 95# , 115# , 135#. Felt strong here and ready to move the weight up. Shoulder has responded well to the added stabilization work.
B: 55# all sets.
C: Complete in 3 sets.
+
Airdyne work complete and noticeable recovery improvement between sets from last time. TGU feeling better and better.
PM Training:
For time:
30 GHD Sit Ups
200 meter run
30 Air Squats
200 meter run
30 Back Extensions
200 meter run
30 Walking Lunges
200 meter run.
Results:
5:47...this just got more and more painful as It continued. All reps and movements were unbroken. Each subsequent run was harder and harder. By the time last 200 meters came around I am not sure what i was doing even resembled running. It looked more like scooting...Good recovery from this however. I have done several of my runs in various pairs Nike Free and a few others in Inov8 195s. I seem to like the Nike a little better for run work. The softer sole makes it easier to turn on our black top run area. It has a slightly high heel than the Inov8 as well.
Friday, September 30, 2011
09-30-11
Training:
A: Front Squat @30X0; 2-4 rest 3 minutes X 5.
B: DB Lunges; 16 continuous steps; rest 3 minutes X 3.
+
20 Minute AMRAP of:
10 Dead Lifts @ 185#
20 Double Unders
10 Wall Balls
20 Cal Row
Results:
A: 135 X 4, 155 X 4, 165 X 4, 175 X 4, 185 X 2.
B: Light load today 353 all sets.
+
AMRAP- completed 6 rounds. All dead lifts and wall balls were unbroken. 4 of the 6 rounds the double unders were unbroken. Came out too fast on the first 20 cal. row and had to reel it in a little. Moved steady and breathing was good. Low back took the hit from row to dead lift.
Round 1 of 6 -http://vimeo.com/29846706
Will be resting for the next two days. Going on a father -son camping trip and mountain bike weekend with my son, my father, my brother and nephew. Should be a great time and looking forward to having some fun with the boys.
A: Front Squat @30X0; 2-4 rest 3 minutes X 5.
B: DB Lunges; 16 continuous steps; rest 3 minutes X 3.
+
20 Minute AMRAP of:
10 Dead Lifts @ 185#
20 Double Unders
10 Wall Balls
20 Cal Row
Results:
A: 135 X 4, 155 X 4, 165 X 4, 175 X 4, 185 X 2.
B: Light load today 353 all sets.
+
AMRAP- completed 6 rounds. All dead lifts and wall balls were unbroken. 4 of the 6 rounds the double unders were unbroken. Came out too fast on the first 20 cal. row and had to reel it in a little. Moved steady and breathing was good. Low back took the hit from row to dead lift.
Round 1 of 6 -http://vimeo.com/29846706
Will be resting for the next two days. Going on a father -son camping trip and mountain bike weekend with my son, my father, my brother and nephew. Should be a great time and looking forward to having some fun with the boys.
Thursday, September 29, 2011
09-29-11 Double
Good start to the morning. Was really needing that rest day and today my legs were feeling better...not great but better.
AM Training:
A: Press @ 32X2; 3-5; rest 3 minutes X 2 (moderate load)
B: Push Ups on rings AMRAP (-2), rest 2 minutes X 2.
C: DB Ext Rot. @ 3010, 7 per arm; rest 1 min b/t arms X 2
+
Row Sprints 45; rest 6 minutes X 6.
Accumulate 1 minutes of FLR during rest.
Results:
A: 95# X 5 , 105# X 5. Shoulder felt good...no pain, load was good.
B: 20 - 17 Focus was to stay tight
C: All good and improving 15#
Row Sprint Cals- 245 - 243 - 238 - 235 - 235 - 230
PM Training:
Swim 10 minutes Z1 Bilateral Breathing
+
25 Meter Underwater swim; rest 1 minute X 8
+
Swim 10 minutes Z1 Bilateral Breathing
Results:
Joined by Redline Coaches and athletes Jeff and Mark on this one and we had a good time, worked on some things and learned a lot. Looking forward to more swimming as I felt I was getting a stronger sense of the technique necessary to be efficient in the water.
Z1 work was an exercise is staying calm, being fluid and developing timing. Second set was much easier than the first. Stroke rate and perceived exertion was way up on the first 10 minutes and efficiency was down. Got things smoothed out quite a bit for the second.
25 meter underwaters were more like 15-18 meters. Much more work on underwater efficiency, stroke type and staying streamlined is needed to make 25 meters. Rest times were stretched slightly but the work output was good.
AM Training:
A: Press @ 32X2; 3-5; rest 3 minutes X 2 (moderate load)
B: Push Ups on rings AMRAP (-2), rest 2 minutes X 2.
C: DB Ext Rot. @ 3010, 7 per arm; rest 1 min b/t arms X 2
+
Row Sprints 45; rest 6 minutes X 6.
Accumulate 1 minutes of FLR during rest.
Results:
A: 95# X 5 , 105# X 5. Shoulder felt good...no pain, load was good.
B: 20 - 17 Focus was to stay tight
C: All good and improving 15#
Row Sprint Cals- 245 - 243 - 238 - 235 - 235 - 230
PM Training:
Swim 10 minutes Z1 Bilateral Breathing
+
25 Meter Underwater swim; rest 1 minute X 8
+
Swim 10 minutes Z1 Bilateral Breathing
Results:
Joined by Redline Coaches and athletes Jeff and Mark on this one and we had a good time, worked on some things and learned a lot. Looking forward to more swimming as I felt I was getting a stronger sense of the technique necessary to be efficient in the water.
Z1 work was an exercise is staying calm, being fluid and developing timing. Second set was much easier than the first. Stroke rate and perceived exertion was way up on the first 10 minutes and efficiency was down. Got things smoothed out quite a bit for the second.
25 meter underwaters were more like 15-18 meters. Much more work on underwater efficiency, stroke type and staying streamlined is needed to make 25 meters. Rest times were stretched slightly but the work output was good.
Tuesday, September 27, 2011
09-27-11 Double Day
Training:
Warm Up and 10 minutes of light Olympic lifts.
A: Light TGU
B: Ring rows @ 2020; AMRAP (-2), rest 3 minutes X 3.
+
300 meter shuttle runs (50 meter turn arounds) Hard Run, rest 7 minutes X 3
+
max meters in 40 seconds prowler push at 205#, rest 7 minutes X 3.
Results:
I was really looking forward to Oly lifting today and assessing where my shoulder is.
Power Snatch up to 95# felt great. Fast turn over and pain free. Timing was good as was initial start position. http://vimeo.com/29685979
Clean and Jerk also felt very good. A few weeks back I attempted a power clean and felt quite a bit of pain at the shoulder. Today was much different...quick build up to 135# with no pain at all.
http://vimeo.com/29686161
Shuttle runs started well and legs felt fresh...3rd set was starting to suck. http://vimeo.com/29686346
Prowler work was terrible from the start. Posterior chain and calve lit up! http://vimeo.com/29686636
PM Training:
1000 meter run
25 Burpee (no push up)
1000 meter row.
Results:
9:19 and my legs felt like led from Go. Tough time warming up and heart rate was high during the first 400 meters. Finishing the 1K run felt tougher than the mile on Sunday. ready for a rest day...
Warm Up and 10 minutes of light Olympic lifts.
A: Light TGU
B: Ring rows @ 2020; AMRAP (-2), rest 3 minutes X 3.
+
300 meter shuttle runs (50 meter turn arounds) Hard Run, rest 7 minutes X 3
+
max meters in 40 seconds prowler push at 205#, rest 7 minutes X 3.
Results:
I was really looking forward to Oly lifting today and assessing where my shoulder is.
Power Snatch up to 95# felt great. Fast turn over and pain free. Timing was good as was initial start position. http://vimeo.com/29685979
Clean and Jerk also felt very good. A few weeks back I attempted a power clean and felt quite a bit of pain at the shoulder. Today was much different...quick build up to 135# with no pain at all.
http://vimeo.com/29686161
Shuttle runs started well and legs felt fresh...3rd set was starting to suck. http://vimeo.com/29686346
Prowler work was terrible from the start. Posterior chain and calve lit up! http://vimeo.com/29686636
PM Training:
1000 meter run
25 Burpee (no push up)
1000 meter row.
Results:
9:19 and my legs felt like led from Go. Tough time warming up and heart rate was high during the first 400 meters. Finishing the 1K run felt tougher than the mile on Sunday. ready for a rest day...
Monday, September 26, 2011
09-26-11 Double Day
A few additions to my supplementation that I have neglected to mention.
Daily serving of Amazing Grass, Greens Superfood.
Beta Alanine 1.6 grams 45 minutes pre-workout and 1.6 grams later in the day.
Casein protein shake on CP based days before bed.
AM Training @ 7:00
A: Front Squat @ 32X0; 5-7; rest 2 minutes X 3. Moderate loading
B: Barbell Lunge to 6" step @ 14X3; 10 total; rest 3 minutes X 3.
C: Accumulate 3 minutes static hang.
Results:
A: First heavier load on my AC joint since surgery. Pain free and got a good front rack. Sets of 7 at 95 - 115 - 135 at tempo.
B: Tough tempo on this; stayed light. 65#.
C: 3 sets of 1 minute with 1 minute rest between. Zero pain in the shoulder or bicep.
PM Training at 4:00
4 sets at 90% of:
15 Wall Ball
15 KBS 2 pood
15 Box Jumps 24"
200 meter row
rest 12 minutes
Results: Felt good on this. Pacing was good and movements all felt solid. Kept breathing high and stayed out of the red zone. Rest period was good but needed to keep moving to keep from getting sluggish.
1. 2:18
2. 2:24 http://vimeo.com/29636467
3. 2:26
4. 2:21
Daily serving of Amazing Grass, Greens Superfood.
Beta Alanine 1.6 grams 45 minutes pre-workout and 1.6 grams later in the day.
Casein protein shake on CP based days before bed.
AM Training @ 7:00
A: Front Squat @ 32X0; 5-7; rest 2 minutes X 3. Moderate loading
B: Barbell Lunge to 6" step @ 14X3; 10 total; rest 3 minutes X 3.
C: Accumulate 3 minutes static hang.
Results:
A: First heavier load on my AC joint since surgery. Pain free and got a good front rack. Sets of 7 at 95 - 115 - 135 at tempo.
B: Tough tempo on this; stayed light. 65#.
C: 3 sets of 1 minute with 1 minute rest between. Zero pain in the shoulder or bicep.
PM Training at 4:00
4 sets at 90% of:
15 Wall Ball
15 KBS 2 pood
15 Box Jumps 24"
200 meter row
rest 12 minutes
Results: Felt good on this. Pacing was good and movements all felt solid. Kept breathing high and stayed out of the red zone. Rest period was good but needed to keep moving to keep from getting sluggish.
1. 2:18
2. 2:24 http://vimeo.com/29636467
3. 2:26
4. 2:21
Sunday, September 25, 2011
09-25-11 Double
Up early for part one. Trained fasted today with the exception of a wonderfully made Americano from Starbucks and 10 grams BCAAs. Solid warm up with added DB ext rotations, Powell Raises and ring rows.
Training: Part 1 @ 700 am
A: Push Jerk (light) 30 sec. w/ 1 second pause at top, rest 2-3 minutes X 3.
B1: Ring Push Ups- AMRAP (-2), rest 10 sec.
B2: FLR on rings for max, feet elevated, rest3 minutes X 3.
+
Airdyne sprint 30 seconds, rest 8 minutes X 8. Accumulate 3 TGU/arm during rest period.
Results:
A: 95# - 115# - 135#. This is the first time I have had over 100 lbs over my head since surgery. Over all this felt great. My timing was initially a little off but once corrected 135# felt light. Shoulder was stable and lock out was good. Ready to move forward here. http://vimeo.com/29571637
B1: 18 - 15 - 14
B2: 45 - 30 -30
Airdyne Sprints- ran this with a client this week so I new it wasn't going to be fun...
Cals- 20 - 25 - 25 - 24 - 24 - 24 - 23 - 23. Got out of the saddle for the first 10-15 seconds of each of these sprints. TGU done with 20#.
Part 2 @ 4 pm at the track
1 mile Time Trial
Results: 6:02 I was happy and disappointed here. This is my fastest mile to date. I had sub 6 minutes but started to kick a little late and it cost me. Thank you to my son Justus who play the part of pace car for me on his bike. Big help...
Training: Part 1 @ 700 am
A: Push Jerk (light) 30 sec. w/ 1 second pause at top, rest 2-3 minutes X 3.
B1: Ring Push Ups- AMRAP (-2), rest 10 sec.
B2: FLR on rings for max, feet elevated, rest3 minutes X 3.
+
Airdyne sprint 30 seconds, rest 8 minutes X 8. Accumulate 3 TGU/arm during rest period.
Results:
A: 95# - 115# - 135#. This is the first time I have had over 100 lbs over my head since surgery. Over all this felt great. My timing was initially a little off but once corrected 135# felt light. Shoulder was stable and lock out was good. Ready to move forward here. http://vimeo.com/29571637
B1: 18 - 15 - 14
B2: 45 - 30 -30
Airdyne Sprints- ran this with a client this week so I new it wasn't going to be fun...
Cals- 20 - 25 - 25 - 24 - 24 - 24 - 23 - 23. Got out of the saddle for the first 10-15 seconds of each of these sprints. TGU done with 20#.
Part 2 @ 4 pm at the track
1 mile Time Trial
Results: 6:02 I was happy and disappointed here. This is my fastest mile to date. I had sub 6 minutes but started to kick a little late and it cost me. Thank you to my son Justus who play the part of pace car for me on his bike. Big help...
Saturday, September 24, 2011
09-22-11
Early morning training at Redline. I am still technically on light duty status from work so I am in town every day rather than having to drive out to my patrol district which is no where near the gym. This has given me the opportunity to get my training done early. Some minor adjustments will be made to my training days when I return to my regular duty assignment.
Training:
A: back Squat X 2; rest 3 minutes X 4 @ 80%.
+
150m sled drag @ 140# added
30 KBS 2p eye level
100 m sled drag
30 KBS
50 m sled drag
30 KBS
This was written to be a prowler push but the prowler I ordered didn't show up until later in the afternoon. This was completed at about 6:30 am and the sun wasn't up so no video. I attached a dip to belt to one of our drag sleds, added 140# and took off, trying to run as fast as I could. I was able to keep a decent pace for the majority of each drag. Swings were broken into groups of 15. Did not catch total time on this but it was smooth and at 95%+ throughout. 4-5 minutes I am guessing.
Taking the next two days off. Tomorrow is my 36th Birthdayand Saturday I am playing golf for a fundraiser. Back to work on Sunday with a double including a PM 1 mile time trial.
Training:
A: back Squat X 2; rest 3 minutes X 4 @ 80%.
+
150m sled drag @ 140# added
30 KBS 2p eye level
100 m sled drag
30 KBS
50 m sled drag
30 KBS
This was written to be a prowler push but the prowler I ordered didn't show up until later in the afternoon. This was completed at about 6:30 am and the sun wasn't up so no video. I attached a dip to belt to one of our drag sleds, added 140# and took off, trying to run as fast as I could. I was able to keep a decent pace for the majority of each drag. Swings were broken into groups of 15. Did not catch total time on this but it was smooth and at 95%+ throughout. 4-5 minutes I am guessing.
Taking the next two days off. Tomorrow is my 36th Birthdayand Saturday I am playing golf for a fundraiser. Back to work on Sunday with a double including a PM 1 mile time trial.
Wednesday, September 21, 2011
09-21-11
Training:
A: 5 sets of strict push ups; rest 1 minute between sets.
B: FLR, 3 attempts at max hold.
+
4 sets at 85% of:
400 meter run
15 box jumps to 24"
25 Anchored Situps
Results: Shoulder still fatiguing quickly but stability is improving very well. Warmed up and added DB external rotation and Powell raises as has become my Wednesday and Sunday ritual. Both are improving and I handled 15# today for 8 reps with no pain or tempo issues. Also added statics hangs as well some gentle kip swings in sets of 4-6. Ring support was a little unstable but doable. Will retest over the next week.
A: 20-17-15-10-10
B: 60 sec. - 45 sec. - 45 sec.
ES work: Felt that I nailed the 85% perfectly on the first set. Back from the 400 in 1:18 and total set time was 2:28. Recovered well and was able to duplicate that 2:28 time for the next 3 sets. Felt good...
A: 5 sets of strict push ups; rest 1 minute between sets.
B: FLR, 3 attempts at max hold.
+
4 sets at 85% of:
400 meter run
15 box jumps to 24"
25 Anchored Situps
Results: Shoulder still fatiguing quickly but stability is improving very well. Warmed up and added DB external rotation and Powell raises as has become my Wednesday and Sunday ritual. Both are improving and I handled 15# today for 8 reps with no pain or tempo issues. Also added statics hangs as well some gentle kip swings in sets of 4-6. Ring support was a little unstable but doable. Will retest over the next week.
A: 20-17-15-10-10
B: 60 sec. - 45 sec. - 45 sec.
ES work: Felt that I nailed the 85% perfectly on the first set. Back from the 400 in 1:18 and total set time was 2:28. Recovered well and was able to duplicate that 2:28 time for the next 3 sets. Felt good...
Tuesday, September 20, 2011
09-20-11
Early morning meeting with a potential new client who thought 0530 would be a great time to meet. No problem..
Training:
A: Back Squat X 4; rest 3 minutes X 4 @ 905 1rm
B: GH Raises X 10; rest 1 minute X 4.
C: DB Walking Lunges 12 steps total Heavy
Results:
A: 225# all sets. Lower back that had been acting up this weekend was fine after warm up. No issues. A little slow out of the hole late in the 3rd and 4th sets.
B: Complete
C: Complete with 55#/hand all sets.
New programming is in and it pumps me up. I have 4 swim days....so I now have a nice new set of goggles and swim tights. Looking forward to learning something new and the challenge. I have programmed Jeff to have swim days with me so someone will be there if one of us needs saving.
Still waiting on the delivery of our new Prowler sled...hope its not long.
Training:
A: Back Squat X 4; rest 3 minutes X 4 @ 905 1rm
B: GH Raises X 10; rest 1 minute X 4.
C: DB Walking Lunges 12 steps total Heavy
Results:
A: 225# all sets. Lower back that had been acting up this weekend was fine after warm up. No issues. A little slow out of the hole late in the 3rd and 4th sets.
B: Complete
C: Complete with 55#/hand all sets.
New programming is in and it pumps me up. I have 4 swim days....so I now have a nice new set of goggles and swim tights. Looking forward to learning something new and the challenge. I have programmed Jeff to have swim days with me so someone will be there if one of us needs saving.
Still waiting on the delivery of our new Prowler sled...hope its not long.
Monday, September 19, 2011
09-17-11 Fight Gone Bad 6
Rearranged my training schedule slightly to participate in Fight Gone Bad 6 with the members of CrossFit Redline and guests. Nice turnout for our little place with 45 athletes there. I gave two rounds of FGB a go a few weeks back to see how I was feeling with the movements and intensity. Scored 217 and felt good.
Completed the full FGB as Rx'd and finished with 327. About 30 points shy of my PR from last year. I am very happy with this considering I was in for surgery on July 7.
Limiters were my ability to go for long on the push press and 2nd & 3rd round consistency on wall balls. I had to reign it in a bit and keep the dip drive more controlled than I normally would.
Completed the full FGB as Rx'd and finished with 327. About 30 points shy of my PR from last year. I am very happy with this considering I was in for surgery on July 7.
Limiters were my ability to go for long on the push press and 2nd & 3rd round consistency on wall balls. I had to reign it in a bit and keep the dip drive more controlled than I normally would.
09-14-11
Training:
10 minutes of playing with handstands and pike push ups.
+
5 sets @ 97% effort:
Row 150 meters
15 Burpees w/no push up
30 Double Unders
Results:
Handstands are feeling just fine. No lack of strength and stability is improving. No pain. Worked piked push ups with feet on 20" box, body at 90 degrees. 5-6 reps was comfortable and pain free. Stability issues became apparent after this but no pain.
Triplet times - 1:19, 1:23, 1:34, 1:29, 1:30
The burpees with no push up allows you to go really fast but also makes you focus on a tight mid line because the change of direction is so fast and the ground isn't there to help you stop. Worked on belly breathing throughout double unders.
10 minutes of playing with handstands and pike push ups.
+
5 sets @ 97% effort:
Row 150 meters
15 Burpees w/no push up
30 Double Unders
Results:
Handstands are feeling just fine. No lack of strength and stability is improving. No pain. Worked piked push ups with feet on 20" box, body at 90 degrees. 5-6 reps was comfortable and pain free. Stability issues became apparent after this but no pain.
Triplet times - 1:19, 1:23, 1:34, 1:29, 1:30
The burpees with no push up allows you to go really fast but also makes you focus on a tight mid line because the change of direction is so fast and the ground isn't there to help you stop. Worked on belly breathing throughout double unders.
09-13-11
Out for an early morning ride today with Redline Coaches Bob, Matt, Rob, Joe and Hosey. Second ride for me since a long lay off. We did just about 20 miles down Gulfshore Drive and kept things in the 18-20 MPH range which is Z1 for me. Worked on circular pedaling and smoothing it out. Good ride and fun to get out with the guys.
Training:
A: Back Squat X 2; rest 3 minutes X 4 @ 80% 1 RM.
B: KBS X 15-20; heavy as comfortable; rest 90 sec. X 3.
C: Prowler push W/140# added X 40 meters; rest 60 sec. X 4.
Results:
A: 200#, legs feeling it a little from the ride but all was good here.
B: 2 Pood X 15 for all sets- Full Swings and feeling good. Paid close attention to staying relaxed but keeping my shoulders tucked.
C: No prowler yet...on order though. Will sub sled drags if needed.
Training:
A: Back Squat X 2; rest 3 minutes X 4 @ 80% 1 RM.
B: KBS X 15-20; heavy as comfortable; rest 90 sec. X 3.
C: Prowler push W/140# added X 40 meters; rest 60 sec. X 4.
Results:
A: 200#, legs feeling it a little from the ride but all was good here.
B: 2 Pood X 15 for all sets- Full Swings and feeling good. Paid close attention to staying relaxed but keeping my shoulders tucked.
C: No prowler yet...on order though. Will sub sled drags if needed.
Tuesday, September 13, 2011
09-12-11
Back at CrossFit Redline...bright and early. 0530 workout.
Training:
A: Back Squat X 5; rest 3 minutes X 4 @ 85% 1 RM
+
40,30,20,10 for time:
Wall Ball @ 14#
Walking Lunges
Back Ext.
Results:
A: 215# and felt very good. Good speed throughout and no weak spots. Knees out.
Triplet:
Complete in 10:23. Moved well through this. 40 round of Wall Ball unbroken. Lunges pushed some lactate each round but all in all this was a good tester for me.
Day off tomorrow...
Training:
A: Back Squat X 5; rest 3 minutes X 4 @ 85% 1 RM
+
40,30,20,10 for time:
Wall Ball @ 14#
Walking Lunges
Back Ext.
Results:
A: 215# and felt very good. Good speed throughout and no weak spots. Knees out.
Triplet:
Complete in 10:23. Moved well through this. 40 round of Wall Ball unbroken. Lunges pushed some lactate each round but all in all this was a good tester for me.
Day off tomorrow...
09-10-11 and 09-11-11
On the road and in Delray Beach this weekend for a mini vacation with some of our friends. Really enjoyed visiting this town last year during an OPT certification just didn't have time to check it as I was busy with class. Stayed at a beautiful hotel The Delray Beach Marriot on the beach and we really had a pretty amazing weekend. Friday was spent lounging around the phool with the kids and Ali andwe grabbed some dinner with our friends and enjoyed the evening.
Saturday Training at CF Delray:
A: Back Squat X 2; rest 3 minutes X 4 @ 80% 1 rm.
B: GHR X 10; rest 1 minute; x 4.
+
3 Min. Row @ 97%-100% for max meters
rest 12 minutes
X 3.
Results:
A: again stayed w/ 200#. 1Rm is definitely up. Easy and fast.
B: Complete
Rows- 880 m. - 800m. - 800m.
Came out hot on the first minute of row one and then settled down.
Enjoyed seeing Sarah and Dave owners of CFDRB. They are such good people and I enjoy seeing them every time we visit. Caught with Sean Lefloch, great athlete and coachand met AJ Moore who just relocated to DelRay and is now Coaching at CFDRB.
Saturday afternoon was spent on the sand and in the warm waters of DelRay Beach. Had a great time doing nothing at all with our friends and the kids. Soaked up a lot of sun and destressed. Lunch poolside and then back to the beach...got back together with CFDRB crew Sarah, Dave, Allegra, Cheryl and AJ for dinner at what is now our favorite place The Office. Another great time and enjoyed some Coach talk with AJ. We also talked about his now well known Kettlebell swing incident at the Mid-Atlantic regionals. Good reps or not, I think they were, AJ conducted himself with professionalism and represented himself and all Dawgs extremely well.
Sunday Training @ CFDRB:
A: 30 sec. light BB Push Press w/pause at top; rest 2 min X 3
B1: Strict Push Up AMRAP (-3) no rest
B2: FLR max time; rest 3 minutes X 3.
+
5 minutes @ 80% effort
Run 200 meters
12 GHD Situps
Rest 5 minutes actively X 3.
Results:
A: 95# for all sets and the heaviest load I have put overhead in 10 weeks. Felt comfortable here, hip drive was good and lock out was solid with no pain. 2 sec holds on each rep
B1 and B2: Hit reps of 20-17-15 on push ups and was happy with this. Last week it was grunt effort to get to 10. FLR did not go well as fatigue was almost immediate.
Runs & GHDs - Hip flexor smasher...completed 4 rounds the first 5 minutes and 3 and a half the remaining 2. Kept a nice steady pace right around 80%.
Back to the pool to finish out the weekend and a great vacation. Kept diet where it needs to be and stress was no where to be found...
Saturday Training at CF Delray:
A: Back Squat X 2; rest 3 minutes X 4 @ 80% 1 rm.
B: GHR X 10; rest 1 minute; x 4.
+
3 Min. Row @ 97%-100% for max meters
rest 12 minutes
X 3.
Results:
A: again stayed w/ 200#. 1Rm is definitely up. Easy and fast.
B: Complete
Rows- 880 m. - 800m. - 800m.
Came out hot on the first minute of row one and then settled down.
Enjoyed seeing Sarah and Dave owners of CFDRB. They are such good people and I enjoy seeing them every time we visit. Caught with Sean Lefloch, great athlete and coachand met AJ Moore who just relocated to DelRay and is now Coaching at CFDRB.
Saturday afternoon was spent on the sand and in the warm waters of DelRay Beach. Had a great time doing nothing at all with our friends and the kids. Soaked up a lot of sun and destressed. Lunch poolside and then back to the beach...got back together with CFDRB crew Sarah, Dave, Allegra, Cheryl and AJ for dinner at what is now our favorite place The Office. Another great time and enjoyed some Coach talk with AJ. We also talked about his now well known Kettlebell swing incident at the Mid-Atlantic regionals. Good reps or not, I think they were, AJ conducted himself with professionalism and represented himself and all Dawgs extremely well.
Sunday Training @ CFDRB:
A: 30 sec. light BB Push Press w/pause at top; rest 2 min X 3
B1: Strict Push Up AMRAP (-3) no rest
B2: FLR max time; rest 3 minutes X 3.
+
5 minutes @ 80% effort
Run 200 meters
12 GHD Situps
Rest 5 minutes actively X 3.
Results:
A: 95# for all sets and the heaviest load I have put overhead in 10 weeks. Felt comfortable here, hip drive was good and lock out was solid with no pain. 2 sec holds on each rep
B1 and B2: Hit reps of 20-17-15 on push ups and was happy with this. Last week it was grunt effort to get to 10. FLR did not go well as fatigue was almost immediate.
Runs & GHDs - Hip flexor smasher...completed 4 rounds the first 5 minutes and 3 and a half the remaining 2. Kept a nice steady pace right around 80%.
Back to the pool to finish out the weekend and a great vacation. Kept diet where it needs to be and stress was no where to be found...
Thursday, September 8, 2011
09-07 and 09-08-11
09-07-11
In early today, serving of Max Energy and Max Glucose with an Americano on the way to the box, otherwise fasted. Sipped 20 grams of BCAAs throughout workout.
Training:
A: Back Squat X 6; rest 3 minutes X 4 @ 80% 1 rm.
B: KBS X 15-20 as heavy as comfortable to eye level; rest 90 seconds x 3.
C: Backwards sled drag X 40 meters: rest 1 minute X 8 - Heavy
Results:
A: 200# and feeling good. Stable although maybe slightly forward on my feet. Good drive and strength.
B: 20-20-15 with 2 pood to just above forehead. No issues, a little higher next week. Hip drive was there.
C: 180# sled- toe to heel steps- VMO was smashed and swelled up nicely.
09-08-11
0730 -0815 Started the morning with a 40-45 minute bike ride. I am riding in The Police Unity Tour again next year in May and the hardest part of the 250 mile tour in the beating your sit bones take. Going to mix in a ride each week of varying lengths and intensities to get some time in the saddle. Today was my first ride in over a year so I was anxious to get out there. Went out pretty fast and cruised the first 3-4 miles in the 20-22 mph range. Stayed in some light gears and averaged just over 18 for the 14 mile trip working on circular pedaling and posture. Felt good to be back on the bike...but going stick to one ride a week just the same.
0830- 0930 Training:
Handstand work- comfortable- accumulate 180 sec. hold
+
Light TGU, slow and deliberate, 5 minutes
+
4 sets of:
30 sec. AMRAP Burpees w/ no push up
30 sec AMRAP Dbl Under
30 sec AMRAP Box Jump 20"
rest 5 min. active
Results:
Handstands holds were pretty easy. 30 sec holds were no problem and I felt some stability issues passed this point.
TGU are getting more solid in all positions.
Energy System Work-
Rounds of:
15 - 42 - 31
15 - 38 - 26
16 - 38 - 26
15 - 26 - 27
No push up burpees were right on for me right now. regular burpees are doable but will take about three times as long so I can keep control over the push up. All else was good...
Day off tomorrow and heading over to Delray Beach for the weekend for a little R&R. Will be training at CrossFit Delray on Saturday and Sunday, thanks to Sarah and Dave Bowling. Hoping to catch up with OPT athletes Max and Sean too.
In early today, serving of Max Energy and Max Glucose with an Americano on the way to the box, otherwise fasted. Sipped 20 grams of BCAAs throughout workout.
Training:
A: Back Squat X 6; rest 3 minutes X 4 @ 80% 1 rm.
B: KBS X 15-20 as heavy as comfortable to eye level; rest 90 seconds x 3.
C: Backwards sled drag X 40 meters: rest 1 minute X 8 - Heavy
Results:
A: 200# and feeling good. Stable although maybe slightly forward on my feet. Good drive and strength.
B: 20-20-15 with 2 pood to just above forehead. No issues, a little higher next week. Hip drive was there.
C: 180# sled- toe to heel steps- VMO was smashed and swelled up nicely.
09-08-11
0730 -0815 Started the morning with a 40-45 minute bike ride. I am riding in The Police Unity Tour again next year in May and the hardest part of the 250 mile tour in the beating your sit bones take. Going to mix in a ride each week of varying lengths and intensities to get some time in the saddle. Today was my first ride in over a year so I was anxious to get out there. Went out pretty fast and cruised the first 3-4 miles in the 20-22 mph range. Stayed in some light gears and averaged just over 18 for the 14 mile trip working on circular pedaling and posture. Felt good to be back on the bike...but going stick to one ride a week just the same.
0830- 0930 Training:
Handstand work- comfortable- accumulate 180 sec. hold
+
Light TGU, slow and deliberate, 5 minutes
+
4 sets of:
30 sec. AMRAP Burpees w/ no push up
30 sec AMRAP Dbl Under
30 sec AMRAP Box Jump 20"
rest 5 min. active
Results:
Handstands holds were pretty easy. 30 sec holds were no problem and I felt some stability issues passed this point.
TGU are getting more solid in all positions.
Energy System Work-
Rounds of:
15 - 42 - 31
15 - 38 - 26
16 - 38 - 26
15 - 26 - 27
No push up burpees were right on for me right now. regular burpees are doable but will take about three times as long so I can keep control over the push up. All else was good...
Day off tomorrow and heading over to Delray Beach for the weekend for a little R&R. Will be training at CrossFit Delray on Saturday and Sunday, thanks to Sarah and Dave Bowling. Hoping to catch up with OPT athletes Max and Sean too.
Tuesday, September 6, 2011
09-06-11
Had a few days to just play around with some different movements. Shoulder and bicep has been feeling quite good. With the exception of pullups and ring work I pretty have all other movements back in some manner. Power clean is a little touchy as I receive the bar in the rack position and I have kept snatches and OHS to PVC only.
Saturday:
Tested out things with some light wall balls, then moved to push press. All was good so I decided to test things a little further...
Ran 2 Rx'd rounds of Fight Gone Bad and felt pretty good. Scored over 100 points on each round and totaled 218 I believe. Wall balls felt pretty good. Shoulder and bicep were not limiters at all and legs felt very good. Slowed down a bit on the push press to keep it tight. Weight felt fine throughout. All in all this felt fine and I easily had 300. Given that tomorrow marks 2 months out from my surgery...I am very happy.
Had a very enjoyable rest of my day with my son Justus. We picked up a new grill, had a nice breakfast together, went to Whole Foods to pick up ingredients for Caveman Crunch and went to the beach for some sun and body surfing. Stress is down...
Monday:
Fun Labor Day morning at CrossFit Redline. I gave the members 10 different challenges of varying difficulty. They all had a great time trying different stuff they had never tried before.
30 meter accelerations up to 95% speed X 6.
Mix and match sets of 205# dead lift w/ Box Jump, Push Ups, Double Unders.
Feeling things out still but dead lift felt fine with pulling or issues on the bicep or shoulder. Scap seems stable and strong.
Some pool time, cook out and a nap in the sun to round out the afternoon. Stress is down...
Saturday:
Tested out things with some light wall balls, then moved to push press. All was good so I decided to test things a little further...
Ran 2 Rx'd rounds of Fight Gone Bad and felt pretty good. Scored over 100 points on each round and totaled 218 I believe. Wall balls felt pretty good. Shoulder and bicep were not limiters at all and legs felt very good. Slowed down a bit on the push press to keep it tight. Weight felt fine throughout. All in all this felt fine and I easily had 300. Given that tomorrow marks 2 months out from my surgery...I am very happy.
Had a very enjoyable rest of my day with my son Justus. We picked up a new grill, had a nice breakfast together, went to Whole Foods to pick up ingredients for Caveman Crunch and went to the beach for some sun and body surfing. Stress is down...
Monday:
Fun Labor Day morning at CrossFit Redline. I gave the members 10 different challenges of varying difficulty. They all had a great time trying different stuff they had never tried before.
30 meter accelerations up to 95% speed X 6.
Mix and match sets of 205# dead lift w/ Box Jump, Push Ups, Double Unders.
Feeling things out still but dead lift felt fine with pulling or issues on the bicep or shoulder. Scap seems stable and strong.
Some pool time, cook out and a nap in the sun to round out the afternoon. Stress is down...
Tuesday, August 30, 2011
08-30-11
Hit it early this morning....got to the gym around 6am. Fasted except for an Americano on the way and 20 grams of BCAA's sipped throughout the workout. 1 serving of Max Liver and Max Energy before leaving the house.
Sleep:
Have been getting to bed a decent hour the last few weeks and overall sleep seems good. I am averaging 7 hours, maybe a little more on the weekends. I have however been getting up pretty consistently around 1:30 am to go to the bathroom and it takes me a little while (5 minutes) to get back to sleep. I am watching my fluid intake in the evening but with the days being so hot I know I end up putting down a bunch of water at night. Might be able to get rid of this wake up if lucky and although I might only gain 5-6 minutes of sleep, overall sleep quality will be better.
Diet:
Maintaining a high fish oil intake (SFH Omega 3) and 1000-1500 mg. of Vitamin C each day. Goat milk w/ 40 grams Protein in my PWO shake on heavier CP based days, 30+/- grams of Maltodextrin most days until I lean out a little bit more in the iliac and subscap. Continuing cycling carbs and fats around training days and keeping veggie content moderate / high. Have cut back my intake of nuts significantly and I am getting more fat via coconut oil and coconut butter. Bodyweight is down about 10 pounds to around 184#. This will pop back up as my squatting continues and upper body pulling comes back around.
Training:
A: Back Squat X 2; rest 3 minutes X 4 @ 80%
B: KBS 1.5p X 12-15; rest 1 minute X 3.
C: Airdyne Sprints X 20 seconds. Rest 3:40 X 10.
All good today. Squats are feeling fine. Good stability and drive. Hand position is almost 100%. Noticeable improvement on the KBS. Hitting 80 degrees comfortably with 1.5 pood and a little more at times. Next week we should have a full swing overhead. Airdyne sprints were good to go. High power throughout, solid recovery. Lactic acid very evident after 15 seconds. Good buffering though.
Sleep:
Have been getting to bed a decent hour the last few weeks and overall sleep seems good. I am averaging 7 hours, maybe a little more on the weekends. I have however been getting up pretty consistently around 1:30 am to go to the bathroom and it takes me a little while (5 minutes) to get back to sleep. I am watching my fluid intake in the evening but with the days being so hot I know I end up putting down a bunch of water at night. Might be able to get rid of this wake up if lucky and although I might only gain 5-6 minutes of sleep, overall sleep quality will be better.
Diet:
Maintaining a high fish oil intake (SFH Omega 3) and 1000-1500 mg. of Vitamin C each day. Goat milk w/ 40 grams Protein in my PWO shake on heavier CP based days, 30+/- grams of Maltodextrin most days until I lean out a little bit more in the iliac and subscap. Continuing cycling carbs and fats around training days and keeping veggie content moderate / high. Have cut back my intake of nuts significantly and I am getting more fat via coconut oil and coconut butter. Bodyweight is down about 10 pounds to around 184#. This will pop back up as my squatting continues and upper body pulling comes back around.
Training:
A: Back Squat X 2; rest 3 minutes X 4 @ 80%
B: KBS 1.5p X 12-15; rest 1 minute X 3.
C: Airdyne Sprints X 20 seconds. Rest 3:40 X 10.
All good today. Squats are feeling fine. Good stability and drive. Hand position is almost 100%. Noticeable improvement on the KBS. Hitting 80 degrees comfortably with 1.5 pood and a little more at times. Next week we should have a full swing overhead. Airdyne sprints were good to go. High power throughout, solid recovery. Lactic acid very evident after 15 seconds. Good buffering though.
Sunday, August 28, 2011
08-28-11
For the first time in a long time, when I woke up this morning the sun was already up...well almost up. For those that know me, this is a big deal.
Light breakfast as home with the family. Backed off on the eggs to day and went with left over meats, some deli turkey, cherries and some Caveman Crunch.
Training:
Good warm up with added presses, DB Ext Rot and Powell Raises.
+
3 sets for times and efforts @ 95%
Row 500 meters
35 Air Squats as fast as possible.
Results:
Set 1: 2:32
Set 2: 2:29
Set 3: 2:38
Better pacing today...makes sense. I know how to go fast. Breathing was heavy getting off rower but began squatting almost immediately. First 10 went bye with ease and then lactate slowed me down and had me looking for a break at about 18-20. All breaks were very short, less than 5 seconds. Rest period was sufficient. I can do these faster...
Spent the rest of the early afternoon day with Ali and the kids at the beach. The kids had fun getting pounded some of the 3-4 foot waves we are experiencing from Hurricane Irene. Hung out in the sun, did some reading and relaxed. Nap in the afternoon and a nice dinner. Rest day tomorrow.
Light breakfast as home with the family. Backed off on the eggs to day and went with left over meats, some deli turkey, cherries and some Caveman Crunch.
Training:
Good warm up with added presses, DB Ext Rot and Powell Raises.
+
3 sets for times and efforts @ 95%
Row 500 meters
35 Air Squats as fast as possible.
Results:
Set 1: 2:32
Set 2: 2:29
Set 3: 2:38
Better pacing today...makes sense. I know how to go fast. Breathing was heavy getting off rower but began squatting almost immediately. First 10 went bye with ease and then lactate slowed me down and had me looking for a break at about 18-20. All breaks were very short, less than 5 seconds. Rest period was sufficient. I can do these faster...
Spent the rest of the early afternoon day with Ali and the kids at the beach. The kids had fun getting pounded some of the 3-4 foot waves we are experiencing from Hurricane Irene. Hung out in the sun, did some reading and relaxed. Nap in the afternoon and a nice dinner. Rest day tomorrow.
Saturday, August 27, 2011
08-27-11 Saturday
Enjoyed a rest day yesterday. Spent the majority of the day at the office but got out for a double meat and guac salad at Chipotle which has become my go to Friday lunch. Picked up some ingredients from Whole Foods to make Caveman Crunch this weekend. It basically like Steve's Original Paleo Crunch, but homemade. A spell of pure boredom around 2:15 inspired me to go for a short run. No body in the office seemed to mind anyway. I ran the roads near the Special Operations building and the loop near some of the hangers by the airport. Kept in Z1 and was out for about 30 minutes. Got some sun too...
Saturday Training:
A: Back Squat; 4 X 4. rest 3 minutes b/t sets @ 80% 1rm
B: DU's X 20 sec; rest 40 sec. X 8.
C: Run 400 meters @ 80%; rest 4 minutes X 3.
Results:
Stayed with 200# again for back squats and its feeling better. Not sure exactly on 1RM these days.
Wasn't terribly focused on the DU's but strung them together fairly well. Had misses in most of the sets but went as high as 42 and as low as 25.
I really think my pacing was off on the 400's but I was able to recover enough during the 4 minutes to replicate the times so maybe it was my perception. Back to back 1:06s and a 1:09. Our 400 is actually out to a 200 meter turn around and back. The deceleration, turn and acceleration sucks...I need to get out on a track for my next 400 repeats and see what I got.
Relaxation is on the menu for the rest of the day. Hanging out with the kids and Ali. Making Caveman Crunch and maybe a movie later.
Congratulations to Redline Coach and Athlete Jeff Magner for some important recent PR's. His progress has been very solid. Jeff has been a perfect example of a very good athlete moving into the next category by having an individualized program designed for him based on a assessment. We were able to quickly target and prioritize his weaknesses and build the programming around them.
More on others Redline athletes who are benefiting from individualized program design soon...
Saturday Training:
A: Back Squat; 4 X 4. rest 3 minutes b/t sets @ 80% 1rm
B: DU's X 20 sec; rest 40 sec. X 8.
C: Run 400 meters @ 80%; rest 4 minutes X 3.
Results:
Stayed with 200# again for back squats and its feeling better. Not sure exactly on 1RM these days.
Wasn't terribly focused on the DU's but strung them together fairly well. Had misses in most of the sets but went as high as 42 and as low as 25.
I really think my pacing was off on the 400's but I was able to recover enough during the 4 minutes to replicate the times so maybe it was my perception. Back to back 1:06s and a 1:09. Our 400 is actually out to a 200 meter turn around and back. The deceleration, turn and acceleration sucks...I need to get out on a track for my next 400 repeats and see what I got.
Relaxation is on the menu for the rest of the day. Hanging out with the kids and Ali. Making Caveman Crunch and maybe a movie later.
Congratulations to Redline Coach and Athlete Jeff Magner for some important recent PR's. His progress has been very solid. Jeff has been a perfect example of a very good athlete moving into the next category by having an individualized program designed for him based on a assessment. We were able to quickly target and prioritize his weaknesses and build the programming around them.
More on others Redline athletes who are benefiting from individualized program design soon...
Wednesday, August 24, 2011
08-24-11 Accumulated Workouts
The start of school year always puts a crunch on the time available to me in the evenings so I have not posted in several days. Rather I have been trying help establish good evening and bed time pattern with the kids...and naturally that puts me in bed at a really good hour.
Here is the run down of my last four days of training...
8-20-11
A: Back Squat X 2 rest 3 min. X 4 @ 80%.
+
35 - 25- 15 @ 85% effort
airdyne calories
KBS to eye level
Still feeling out what hand position I can get into for back squat. Getting close to my natural position. Stayed at 200# for A. Couplet was good and fast. I could feeling slight pulling in the upper bicep wear the the insertion is. Eye level with 1.5p is all I am comfortable with right now.
8-21-11
FLR- accumulate 180 sec. working time
+
Row 1K @ 90%
rest 8 min.
Row 1K @ 90%
rest 8 min.
Row 1 K @ 90%
FLR was a fair challenge and I needed 5 sets to get 180 sec. I was off on my effort for the first row but got it dialed in from there. 3:35 - 3:49 - 4:00. These hurt!
8-23-11
A: Back Squat x 3; rest 3 min. X 4 2 80%.
+
3 sets of:
800 meter run
50 Double Unders
rest 4 minutes
Stayed with 200# again for Back Squat and the weight feels good. Any pulling or tension associated with the shoulder surgery is gone and hand position is improving. Runs felt pretty good. Focused on breathing and staying within myself. Double unders were fine and got better with each set. Times: 3:57 - 3:57 - 3:51.
8-24-11
Low load TGU, 6-8 minutes
+
2 sets of:
5 min. @ 85% effort
12 walking lunges
6 GHR
rest 5 min.
+
2 sets of:
3 mins @ 90% effort
3 perfect push ups
6 situps
rest 3 min.
TGU felt pretty good and solid in all positions. kept these very light (10#) and worked on perfection and keeping my shoulder in position. Both couplets were very good and pacing was spot on. The 3 perfect push ups was all I could handle and was just right.
Diet...I have gone back to normal eating patterns and will throw in intermittent fasts every 7 to 10 days. Continuing with 10 grams BCAAs pre and post workout. I have also been experimenting with Casein protein mixed in with whey post workout as well as a few nights a week before bed with goat milk.
Here is the run down of my last four days of training...
8-20-11
A: Back Squat X 2 rest 3 min. X 4 @ 80%.
+
35 - 25- 15 @ 85% effort
airdyne calories
KBS to eye level
Still feeling out what hand position I can get into for back squat. Getting close to my natural position. Stayed at 200# for A. Couplet was good and fast. I could feeling slight pulling in the upper bicep wear the the insertion is. Eye level with 1.5p is all I am comfortable with right now.
8-21-11
FLR- accumulate 180 sec. working time
+
Row 1K @ 90%
rest 8 min.
Row 1K @ 90%
rest 8 min.
Row 1 K @ 90%
FLR was a fair challenge and I needed 5 sets to get 180 sec. I was off on my effort for the first row but got it dialed in from there. 3:35 - 3:49 - 4:00. These hurt!
8-23-11
A: Back Squat x 3; rest 3 min. X 4 2 80%.
+
3 sets of:
800 meter run
50 Double Unders
rest 4 minutes
Stayed with 200# again for Back Squat and the weight feels good. Any pulling or tension associated with the shoulder surgery is gone and hand position is improving. Runs felt pretty good. Focused on breathing and staying within myself. Double unders were fine and got better with each set. Times: 3:57 - 3:57 - 3:51.
8-24-11
Low load TGU, 6-8 minutes
+
2 sets of:
5 min. @ 85% effort
12 walking lunges
6 GHR
rest 5 min.
+
2 sets of:
3 mins @ 90% effort
3 perfect push ups
6 situps
rest 3 min.
TGU felt pretty good and solid in all positions. kept these very light (10#) and worked on perfection and keeping my shoulder in position. Both couplets were very good and pacing was spot on. The 3 perfect push ups was all I could handle and was just right.
Diet...I have gone back to normal eating patterns and will throw in intermittent fasts every 7 to 10 days. Continuing with 10 grams BCAAs pre and post workout. I have also been experimenting with Casein protein mixed in with whey post workout as well as a few nights a week before bed with goat milk.
Wednesday, August 17, 2011
08-17-11
In the box early today ready to play around a bit more and see what I am capable of.
Coffee and 10 grams of BCAAs pre-workout and 1 serving of each Max Energy, Max Glucose and Max Fiber before leaving the house.
Strayed off my program a little today as my shoulder and bicep were feeling so good, I had just had to see what was going on...
Warmed up nice and long. Double Unders and static hangs from bars along with dynamic range of motion stuff.
Training went like this...
5,4,3,2,1 rounds of 185# Dead Lift
5 Bar Curls @ 15#
5 Presses @ 15#
20 Unbroken Dbl Und.
10 GHD sit ups
Everything felt pretty good here. Bicep and scap was fine through the dead lifts. During the curls I noticed the change in shape of my bicep due to it having a different anchor point. Not a big deal, but noticeable. Strength felt fine. Presses all felt good and I will move to a heavier load in the next few days as well add in some light DB external rotation during warm ups.
Got another 2 weeks of really nice looking programming that be just right for me as i continue to recover and get stronger.
Coffee and 10 grams of BCAAs pre-workout and 1 serving of each Max Energy, Max Glucose and Max Fiber before leaving the house.
Strayed off my program a little today as my shoulder and bicep were feeling so good, I had just had to see what was going on...
Warmed up nice and long. Double Unders and static hangs from bars along with dynamic range of motion stuff.
Training went like this...
5,4,3,2,1 rounds of 185# Dead Lift
5 Bar Curls @ 15#
5 Presses @ 15#
20 Unbroken Dbl Und.
10 GHD sit ups
Everything felt pretty good here. Bicep and scap was fine through the dead lifts. During the curls I noticed the change in shape of my bicep due to it having a different anchor point. Not a big deal, but noticeable. Strength felt fine. Presses all felt good and I will move to a heavier load in the next few days as well add in some light DB external rotation during warm ups.
Got another 2 weeks of really nice looking programming that be just right for me as i continue to recover and get stronger.
Monday, August 15, 2011
08-15-11
Felt so good to be back in the gym and have some real work ahead of me. Things have steadily been improving and my shoulder is feeling pretty damn good. I can see the light at the end of the tunnel.
Up and on my feet at 0500, 1 serving of Max Fiber, Max Glucose and Max Energy and hit the door otherwise fasted with a home made Americano in my hand.
Warmed with some hip and leg specific stuff and a bunch of double unders to assess how I was feeling. All good.
Training:
A: Back Squat @ 40X1; 5 X 5; rest 3 minutes b/t sets. keep it light, perfect upright torso
B: DB Walking Lunge; 20 steps total; steady pace, drive off front heel.
C: Row 30 sec on, 30 sec. off X 30. No pushing it.
Results; Felt very good today. Very focused and moved well throughout. Kept it light enough to feel things out a bit more but enough to get in some work. I did notice some tenderness at the AC joint where the bar would rest. Row was good and kept each effort around 2:10/ 500 meters. Kicked it up a bit in minutes 20-25 to test my bicep a little and brought it down to 1:55. All is good here.
Will be testing some more pushing movements in the next few days. Stability and flexibility of the shoulder has increased dramatically so push ups might be doable in the next week.
Up and on my feet at 0500, 1 serving of Max Fiber, Max Glucose and Max Energy and hit the door otherwise fasted with a home made Americano in my hand.
Warmed with some hip and leg specific stuff and a bunch of double unders to assess how I was feeling. All good.
Training:
A: Back Squat @ 40X1; 5 X 5; rest 3 minutes b/t sets. keep it light, perfect upright torso
B: DB Walking Lunge; 20 steps total; steady pace, drive off front heel.
C: Row 30 sec on, 30 sec. off X 30. No pushing it.
Results; Felt very good today. Very focused and moved well throughout. Kept it light enough to feel things out a bit more but enough to get in some work. I did notice some tenderness at the AC joint where the bar would rest. Row was good and kept each effort around 2:10/ 500 meters. Kicked it up a bit in minutes 20-25 to test my bicep a little and brought it down to 1:55. All is good here.
Will be testing some more pushing movements in the next few days. Stability and flexibility of the shoulder has increased dramatically so push ups might be doable in the next week.
Sunday, August 14, 2011
08-13-11
Shoulder has been feeling well and each day I have a little bit more that I can do. Therapist was a little confused that I was only 5 weeks out of surgery and was moving along so quickly. I told her honestly the tests I had put myself through the day before and I could kind of see her wincing out of the corner of my eye. I felt like telling her, hey If you're shocked with my progress then don't question my methods...
1 serving of Max Fiber and a home made americano at the house.
Training outside today, about 14 hours into a 16 hour fast with 10 grams BCAAs taken 15 minutes prior.
Nice, efficient warm up. Pretty much used to my new speed rope. Hitting multiple sets of 50 unbroken double unders very easily now that my shoulder isn't fatiguing so quickly.
Training:
30 minute AMRAP at 70% OF:
90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Aerobic capacity is coming back and ability to tolerate lactic acid is as well. Kept this one at around 70%, maybe a little higher in 20-25 minute range as I felt really good here. Finished 6 rounds + up to and finished the 60 second ride.
Feeling pretty good and looking forward to back squat next week....
Onward....
1 serving of Max Fiber and a home made americano at the house.
Training outside today, about 14 hours into a 16 hour fast with 10 grams BCAAs taken 15 minutes prior.
Nice, efficient warm up. Pretty much used to my new speed rope. Hitting multiple sets of 50 unbroken double unders very easily now that my shoulder isn't fatiguing so quickly.
Training:
30 minute AMRAP at 70% OF:
90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Aerobic capacity is coming back and ability to tolerate lactic acid is as well. Kept this one at around 70%, maybe a little higher in 20-25 minute range as I felt really good here. Finished 6 rounds + up to and finished the 60 second ride.
Feeling pretty good and looking forward to back squat next week....
Onward....
Wednesday, August 10, 2011
08-10-11
Hit the box at 0700 today and changed things up a little from what I had scheduled. I have been working consistently on my own PT for my shoulder and wanted to test out a few more things.
Spent 15 minutes doing dynamic range of movement work. Threw in some double unders as well. I then got in some hip mobilization because of all the sitting I have been doing while on light duty has left me a bit tight. Did the best I could to warm up and stretch out my shoulder and included some band work and joint distraction.
Shoulder Testers: 5 second static hang from pull up bar X 3. Felt good but 5 seconds was my limit.
Unrack 45# bar in front rack position. Slightly painful and left elbow is lower than right.
Dead Lift 135#. 8 Singles. Felt fine. No issues
Modified Training:
Back Squat - 3 sets of 5. Light weight, focus was upright torso and drive.
100 Walking Lunges, not for time. Perfect form.
Easy 500 meter row.
First Half of Flight Simulator. Felt pretty good with no misses up to 40. Left shoulder fatigued quick.
16 hour fasts have been going very well. Mental acuity is outstanding and I like not having to worry about breakfast especially when I need to get out the door. Body comp changes real fast with this, especially in the iliac.
I have been using Peak Biology's Max Fiber, Max Energy, Max Glucose and Max Liver and will continue to use them and assess.
Spent 15 minutes doing dynamic range of movement work. Threw in some double unders as well. I then got in some hip mobilization because of all the sitting I have been doing while on light duty has left me a bit tight. Did the best I could to warm up and stretch out my shoulder and included some band work and joint distraction.
Shoulder Testers: 5 second static hang from pull up bar X 3. Felt good but 5 seconds was my limit.
Unrack 45# bar in front rack position. Slightly painful and left elbow is lower than right.
Dead Lift 135#. 8 Singles. Felt fine. No issues
Modified Training:
Back Squat - 3 sets of 5. Light weight, focus was upright torso and drive.
100 Walking Lunges, not for time. Perfect form.
Easy 500 meter row.
First Half of Flight Simulator. Felt pretty good with no misses up to 40. Left shoulder fatigued quick.
16 hour fasts have been going very well. Mental acuity is outstanding and I like not having to worry about breakfast especially when I need to get out the door. Body comp changes real fast with this, especially in the iliac.
I have been using Peak Biology's Max Fiber, Max Energy, Max Glucose and Max Liver and will continue to use them and assess.
Monday, August 8, 2011
08-08-11
Sleep has been a bit rough the last few nights. I am just uncomfortable for some reason. My bed is ridiculously comfortable but i am having problems regulating my temperature. Tried ZMA and melatonin last night with little effect. I have a feeling it may be the intermittent fasting and thermic effects of food throwing me off slightly.
Up and out the door at 0500 today to teach the 5:30 class at Redline. It was great to get back in there early and see some of our new faces doing so well. I enjoy the side conversations I get to have before and after class to answer questions and offer suggestions on training.
0645 Training:
Got in a great warm up and loosened up my shoulder pretty well. Worked up to presses with a 15# training bar with no pain or lack of strength. Finished with some light weight Russian kettlebell swings which felt great.
At 70% AMRAP in 30 minutes of: 90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Just plugged along on this one and kept it smooth and easy. Felt pretty good. Finished 6 rounds + 20 lunges.
Physical therapy appointment this afternoon went great. Therapist was a little shocked at the range of motion and strength I had given that yesterday I was exactly one month out from surgery. I only 2 more appointments on the books...they may be my last 2.
Up and out the door at 0500 today to teach the 5:30 class at Redline. It was great to get back in there early and see some of our new faces doing so well. I enjoy the side conversations I get to have before and after class to answer questions and offer suggestions on training.
0645 Training:
Got in a great warm up and loosened up my shoulder pretty well. Worked up to presses with a 15# training bar with no pain or lack of strength. Finished with some light weight Russian kettlebell swings which felt great.
At 70% AMRAP in 30 minutes of: 90 sec. Airdyne
20 Walking Lunges
60 sec. Airdyne
20 Step Ups
30 sec. Airdyne
20 Squats
Just plugged along on this one and kept it smooth and easy. Felt pretty good. Finished 6 rounds + 20 lunges.
Physical therapy appointment this afternoon went great. Therapist was a little shocked at the range of motion and strength I had given that yesterday I was exactly one month out from surgery. I only 2 more appointments on the books...they may be my last 2.
Sunday, August 7, 2011
08-07-11 Rest Day Update
Taking an additional rest today. Hopping back into the fray has left me with some DOM and I want to clear it before my next session which is a 30 minute AMRAP deal. Just pushing back one day. I will be teaching the 5:30 am class tomorrow and will hit right after that.
Did some mobility and PT work on my shoulder and bicep yesterday and I am pretty happy with my progress. In the sagital plane I can get to 90 degrees or parallel to the ground. I can also get both hands behind my head comfortably for the first time in over a month. In the scapular plane I feel best and have almost complete range of motion with some pain and lack of strength at shoulder height.
I have a PT appointment tomorrow so I will get some good manual work and some electric stim too which feels great. I will continue with weighted PVC presses in various angles and will test things a little with a 15# training bar.
As far as diet goes, I am working on some Lean Gains style Intermittent Fasting. Research suggests it is a great recovery tool as digestive energy can be used used for healing. My fasts are from around 8 pm each night and last 16 hours until noon the following day. I then have an 8 hour feeding window in which to eat 3 or 4 meals and consume my daily calories. I am cycling carbs and fat around training days. Higher carbs and low fat on training days, lower carb and high fat on rest days. After a nice long week in California eating anything and everything this will help to get me back on track with insulin sensitivity and get my gut back in shape. My last round of blood work about 2 weeks ago showed that after a what was probably a very long time, my androgens are in good shape and are getting better. This should help things even further.
Although this lay off has cost me some fitness and a pretty noticeable loss in lean muscle mass I have no doubt I will bounce back much faster than anticipated.
Onward...
Did some mobility and PT work on my shoulder and bicep yesterday and I am pretty happy with my progress. In the sagital plane I can get to 90 degrees or parallel to the ground. I can also get both hands behind my head comfortably for the first time in over a month. In the scapular plane I feel best and have almost complete range of motion with some pain and lack of strength at shoulder height.
I have a PT appointment tomorrow so I will get some good manual work and some electric stim too which feels great. I will continue with weighted PVC presses in various angles and will test things a little with a 15# training bar.
As far as diet goes, I am working on some Lean Gains style Intermittent Fasting. Research suggests it is a great recovery tool as digestive energy can be used used for healing. My fasts are from around 8 pm each night and last 16 hours until noon the following day. I then have an 8 hour feeding window in which to eat 3 or 4 meals and consume my daily calories. I am cycling carbs and fat around training days. Higher carbs and low fat on training days, lower carb and high fat on rest days. After a nice long week in California eating anything and everything this will help to get me back on track with insulin sensitivity and get my gut back in shape. My last round of blood work about 2 weeks ago showed that after a what was probably a very long time, my androgens are in good shape and are getting better. This should help things even further.
Although this lay off has cost me some fitness and a pretty noticeable loss in lean muscle mass I have no doubt I will bounce back much faster than anticipated.
Onward...
Saturday, August 6, 2011
08-05-11
Still focusing on getting the most out of my training as I can with out causing any undue stress on my shoulder and bicep. At this point had I just had the arthroscopic bone work and not the bicep repair I would be pretty much good to go. Warmed up and got in some more presses with weighted PVC with some iso holds at the top. External rotation with the arm abducted is a little problematic still so I will continue to work on it. I want to be able to back squat again next week so this is a must for me.
Training:
25 - 20 - 15 - 10 - 5 @ 80%
GHD Sit Ups w/hands on thighs
Unanchored Sit up
Rest 6 minutes.
50 GH raises
Results:
Moved through at around 65% as I felt some discomfort at the bottom of the GHD and I clearly have lost some fitness.
I have been playing around with some intermittent fasting lately and will continue with a 16 hour fast/8 hour feed protocol.
Training:
25 - 20 - 15 - 10 - 5 @ 80%
GHD Sit Ups w/hands on thighs
Unanchored Sit up
Rest 6 minutes.
50 GH raises
Results:
Moved through at around 65% as I felt some discomfort at the bottom of the GHD and I clearly have lost some fitness.
I have been playing around with some intermittent fasting lately and will continue with a 16 hour fast/8 hour feed protocol.
Thursday, August 4, 2011
08-04-11 First Day Back...:)
I just returned from the CrossFit Games and took a few extra days to enjoy California. Spent a few amazing days in San Pedro and Rancho Palos Verdes....love it! Had one basic little workout while I was away. Ran the docks at the marina where we were staying in San Pedro. Did double unders at every dock intersection. Ended up being about a mile and 100 double unders. Nice and easy for the first thing in a month.
This Saturday marks one month out from my surgery. Recovery has been pretty good and range of motion is improving every day. I know my physical therapists are probably tired of me asking when I can get moving again so I won't ask any more. They seem to think I am 80 years old and a fall risk anyway.
Got back into the box today and got in a good warm up. Pressed PVC with little pain and got both hands up on some rings for some arm rotations. I am hoping that external rotation doesn't bother me too much next week as i want to get back to back squatting as soon as possible.
Training was basic and looked like this:
150 Walking Lunges, nice and easy with perfect form.
Tabata Squats
15 minute easy ride on Airdyne.
to be honest, this kind of wrecked me. I have not eaten well at all and have been pretty much sedentary for a month now. Looking to move through this quickly and get back to work.
This Saturday marks one month out from my surgery. Recovery has been pretty good and range of motion is improving every day. I know my physical therapists are probably tired of me asking when I can get moving again so I won't ask any more. They seem to think I am 80 years old and a fall risk anyway.
Got back into the box today and got in a good warm up. Pressed PVC with little pain and got both hands up on some rings for some arm rotations. I am hoping that external rotation doesn't bother me too much next week as i want to get back to back squatting as soon as possible.
Training was basic and looked like this:
150 Walking Lunges, nice and easy with perfect form.
Tabata Squats
15 minute easy ride on Airdyne.
to be honest, this kind of wrecked me. I have not eaten well at all and have been pretty much sedentary for a month now. Looking to move through this quickly and get back to work.
Saturday, July 9, 2011
07-09-11 36 hours post surgery
Surgery went well but there was more work that needed to be done than we thought.
Got the subacromial decrompression to give the rotator tendons more room. This was caused by a hooked acromion, which was taken down by a high speed burr.
Some clavicular resurfacing was also done as my clavicle had narrowed a bit at the distal portion.
Some bursitis was removed.
Lastly, my biceps tendon had become sort of hour glass shaped and this was causing it to get stuck in the bicipital groove and cause me a lot of pain. The tendon was relocated and screwed to the humerous where it will attach and the screw will disintegrate. This will take the longest time to heal. For the better part of a month I will be in a sling. Right now I am able removed the sling and straighten arm 3 times a day.
The pain has been pretty minor for the most part with worst pain hitting late yesterday afternoon after I took a nap. I have stayed away from the Oxycodone and managed the pain with Advil and ice so far.
I can remove my surgical dressings today and get a shower finally and I am looking forward to getting out of the house for a little while.
First PT session is on Tuesday.
Onward...
Got the subacromial decrompression to give the rotator tendons more room. This was caused by a hooked acromion, which was taken down by a high speed burr.
Some clavicular resurfacing was also done as my clavicle had narrowed a bit at the distal portion.
Some bursitis was removed.
Lastly, my biceps tendon had become sort of hour glass shaped and this was causing it to get stuck in the bicipital groove and cause me a lot of pain. The tendon was relocated and screwed to the humerous where it will attach and the screw will disintegrate. This will take the longest time to heal. For the better part of a month I will be in a sling. Right now I am able removed the sling and straighten arm 3 times a day.
The pain has been pretty minor for the most part with worst pain hitting late yesterday afternoon after I took a nap. I have stayed away from the Oxycodone and managed the pain with Advil and ice so far.
I can remove my surgical dressings today and get a shower finally and I am looking forward to getting out of the house for a little while.
First PT session is on Tuesday.
Onward...
Wednesday, July 6, 2011
07-06-11 Surgery in the morning
Took care of all my pre-op busy work today starting with meeting with my surgeon and going over my case one more time. We did some range of motion stuff and reviewed the MRI. He has some concerns about the biceps tendon. Its quite inflamed and there is some fluid build around it. It appears to be seated correctly in the groove so he will take a look tomorrow once he gets a camera in there. If there is a tear, it will be re-attached.
Other than that we are a go for a subacromial decompression, removal of some bursitis and and some tendon clean up as well.
This http://www.youtube.com/watch?v=Yb2YsSbSdck is basically what is going to happen barring any other injuries being located.
Got in my last couple of workouts and felt really good doing them. I am planning on posting a few short videos on my recovery...we'll see if I feel up to it.
Onward...
Other than that we are a go for a subacromial decompression, removal of some bursitis and and some tendon clean up as well.
This http://www.youtube.com/watch?v=Yb2YsSbSdck is basically what is going to happen barring any other injuries being located.
Got in my last couple of workouts and felt really good doing them. I am planning on posting a few short videos on my recovery...we'll see if I feel up to it.
Onward...
Friday, July 1, 2011
PT meet & greet. Surgery Scheduled
Had a meeting with my surgeon's PT this afternoon. We went over the MRI and X rays and determined that the tear I have in subscap area is fairly minor however I have a nasty bone spur on the bottom portion of the acromion. As I abduct my arm and move to an overhead position I pinch the rotator cuff.
I have scheduled my surgery for next Thursday morning. They will take a look around in there to see what other issues I may have and then grind down the bone spur and square up the tip of my clavicle which has narrowed a bit due to wear and tear.
This is all good news to me as I was expecting the worse. I am still looking at 6 weeks + of down time which to me is an eternity. I plan on doing a daily / weekly video of the recovery process for shits and giggles and to help anyone who may end up in the same boat.
Onward....
I have scheduled my surgery for next Thursday morning. They will take a look around in there to see what other issues I may have and then grind down the bone spur and square up the tip of my clavicle which has narrowed a bit due to wear and tear.
This is all good news to me as I was expecting the worse. I am still looking at 6 weeks + of down time which to me is an eternity. I plan on doing a daily / weekly video of the recovery process for shits and giggles and to help anyone who may end up in the same boat.
Onward....
Thursday, June 30, 2011
Injury Update
I have been absent for a few days....I am up to date on my training and my last few days have been pretty good. I feel very good about the progress of my squat. The single leg and tempo work has built a solid stable base and I enjoy squatting for the first...I really enjoy squatting.
The real reason for my absence is I have sustained or at least exacerbated a left shoulder injury. In addition to some degeneration of the AC joint, tendonosis and impingement, I have a tear of the subscap. Apparently this is a fairly uncommon tear but one that can account huge decreases in strength and range of motion. I have felt both.
For example, standing with both arms straight out to my sides, like wings, with my palms down, I can rotate (externally) to a palm up position my right hand but I can barely manage to get my left side to rotate half of that.
X ray and MRI's are done. Tomorrow I have an appointment with the PT of of the orthopedic surgeon I have chosen. I am prepared for them to attempt to place me on a physical therapy regimen only to put me into surgery a few months later, however I am not prepared to accept this as a suitable course of treatment.
If surgery is the fix, I want it scheduled and done as soon as possible so I can get my recovery started and get back to training. My goals have not changed even though my physical state may have...
As far as dealing with this mentally goes...I am good with it. I understand what my body needs to operate at its full capacity. Being the researcher and student that I am, I will just treat this as an opportunity to learn and understand. I have been dealing with this injury for much longer than I should have and during this time I have made huge gains, done well as an athlete and even better as a Coach. To be at 100% and able to put forth the effort I am capable of will make me even better in both regards. I am following the lead of OPT athlete Nathan Holiday, who took control of his recovery and used the time to develop a deeper awareness and understanding of his body.
I am also being guided by my Coach, friend and mentor James FitzGerald. Had a Skype call today with James and I always come away from these feeling very motivated, creative and in answer seeking mode. Having someone like this in my corner is very important and valuable to me. As a Coach I am constantly tapped for information on nutrition, lifestyle, technique etc.. etc.. but for years I had no one to go to for my own questions. James has my back...
So onward from here...
The real reason for my absence is I have sustained or at least exacerbated a left shoulder injury. In addition to some degeneration of the AC joint, tendonosis and impingement, I have a tear of the subscap. Apparently this is a fairly uncommon tear but one that can account huge decreases in strength and range of motion. I have felt both.
For example, standing with both arms straight out to my sides, like wings, with my palms down, I can rotate (externally) to a palm up position my right hand but I can barely manage to get my left side to rotate half of that.
X ray and MRI's are done. Tomorrow I have an appointment with the PT of of the orthopedic surgeon I have chosen. I am prepared for them to attempt to place me on a physical therapy regimen only to put me into surgery a few months later, however I am not prepared to accept this as a suitable course of treatment.
If surgery is the fix, I want it scheduled and done as soon as possible so I can get my recovery started and get back to training. My goals have not changed even though my physical state may have...
As far as dealing with this mentally goes...I am good with it. I understand what my body needs to operate at its full capacity. Being the researcher and student that I am, I will just treat this as an opportunity to learn and understand. I have been dealing with this injury for much longer than I should have and during this time I have made huge gains, done well as an athlete and even better as a Coach. To be at 100% and able to put forth the effort I am capable of will make me even better in both regards. I am following the lead of OPT athlete Nathan Holiday, who took control of his recovery and used the time to develop a deeper awareness and understanding of his body.
I am also being guided by my Coach, friend and mentor James FitzGerald. Had a Skype call today with James and I always come away from these feeling very motivated, creative and in answer seeking mode. Having someone like this in my corner is very important and valuable to me. As a Coach I am constantly tapped for information on nutrition, lifestyle, technique etc.. etc.. but for years I had no one to go to for my own questions. James has my back...
So onward from here...
Thursday, June 23, 2011
06-23-11
Training:
A: 80 Walking Lunges w/55# DB each hand, pace at 80%.
B: GH raises vs. Light Band; 10-12; rest 90 sec. X 3.
C: 10 push ups AFAP; rest 20 sec. X 10
A: Complete. First run to 10 then smaller groups through completion.
B: Complete with normal set up. May bump up to 2 red bands next time.
C: Complete. Only last set slowed.
A: 80 Walking Lunges w/55# DB each hand, pace at 80%.
B: GH raises vs. Light Band; 10-12; rest 90 sec. X 3.
C: 10 push ups AFAP; rest 20 sec. X 10
A: Complete. First run to 10 then smaller groups through completion.
B: Complete with normal set up. May bump up to 2 red bands next time.
C: Complete. Only last set slowed.
Wednesday, June 22, 2011
06-22-11
Mid- Day training today. Temperature outside was in the mid 90's...in the box it was hotter.
Training:
AMRAP in 20 minutes of:
1 Strict Muscle Up
3 Challenging HSPU
15 Unanchored sit ups
20 Anchored sit ups
50 Single skips
Results:
5 Rounds + HSPU
My left shoulder has been causing significant problems as of late. Over head pressing movements from the rack are quite difficult and painful. Dips have been touchy and I have to pay very close attention to my upper body position to get through them. Today strict muscle ups were just not possible. Once I got to the transition and my shoulder began to internal rotate the pain hit. I reverted to regular muscle ups and although they were a little uncomfortable, they got done. HSPU were done to regional standards, one at a time and were also pretty uncomfortable on the shoulder.
Training:
AMRAP in 20 minutes of:
1 Strict Muscle Up
3 Challenging HSPU
15 Unanchored sit ups
20 Anchored sit ups
50 Single skips
Results:
5 Rounds + HSPU
My left shoulder has been causing significant problems as of late. Over head pressing movements from the rack are quite difficult and painful. Dips have been touchy and I have to pay very close attention to my upper body position to get through them. Today strict muscle ups were just not possible. Once I got to the transition and my shoulder began to internal rotate the pain hit. I reverted to regular muscle ups and although they were a little uncomfortable, they got done. HSPU were done to regional standards, one at a time and were also pretty uncomfortable on the shoulder.
Sunday, June 19, 2011
A little Catch up
Been a very busy 7-10 days I haven't posted. Training has been solid and I feel quite good with the exception of my left shoulder which has been acting up lately. Trying to keep it moving...
Body weight has pushed up beyond 185# and body comp is decent.
Training:
Results:
A1: 185# - 195# - 225# - 225#. Should have started a little heavier but...
A2: The angle on these caused me intense shoulder pain. Had to sub in wtd. chins. 30# X 8, 35# X 8, 35# X 8, 40# X 6.
B: Again protected the shoulder and kept these slow. Able to handle 79# KB just fine.
C: Complete.
Training:
Results:
A: Complete- rested a minute or more b/t sets. Half false grip, half regular.
B: Complete- folded at hip, legs straight to straight arm L-sit.
C1: 3 sets to 20
C2: Could not maintain longer than 20 seconds. Very hard.
Training:
Results:
A: 20/20, 16/16, 15/15 as Rx'd. Absolutely painful.
B: Complete with 55# DBs for all sets.
C1: Complete 12 reps each sets
C2: 3 sets of 21. Feeling my extra body weight here. 21 was doable and I had 5 more each time.
Training:
Results:
A: 135# - 145# - 155# - 160# - 165# - 167# x 1. Felt pretty good here. Estimating my 1 RM at around 175# or so.
B: 40# X 3, 45# X 3, 45# X 3, 50# X 3, 55# X 3. Should have gone much heavier...
C: Complete
Training:
Results:
A: 205#, 205#, 200#, 195# 190#. Again, could have went heavier, but this was good for my confidence on my least confident lift.
B: 70# X 3, 79# X 3, 79# X 3. Pulling is feeling good.
C:Complete with set times of :18, :17, :18, :18 ......
Body weight has pushed up beyond 185# and body comp is decent.
Training:
A1.B.sqt; 5,3,2,2; rest 2 min
> A2.L-pullups; x 6-8; x 4; rest 2 min
> B. TGU; x 5 @ 16kg/side, 5 @ 20 kg/side; rest some, then AMRAP in 60 sec TGU R @ 24kg; rest 2 min AMRAP in 60 sec TGU L @ 24kg
> C. 200m row sprint; x 2; rest 4 min
A1: 185# - 195# - 225# - 225#. Should have started a little heavier but...
A2: The angle on these caused me intense shoulder pain. Had to sub in wtd. chins. 30# X 8, 35# X 8, 35# X 8, 40# X 6.
B: Again protected the shoulder and kept these slow. Able to handle 79# KB just fine.
C: Complete.
Training:
A.Strict MU; x 10 reps; rest a bunch between reps, make each one perfect
> B.Inverted hang; lower slowly; x 5; x 3; rest 60 sec
> C1.ring push-ups; x 15-20; x 3; rest 0 sec
> C2.FLR in rings; x 40-60 sec; x 3; rest 90 sec
A: Complete- rested a minute or more b/t sets. Half false grip, half regular.
B: Complete- folded at hip, legs straight to straight arm L-sit.
C1: 3 sets to 20
C2: Could not maintain longer than 20 seconds. Very hard.
Training:
A.BB russian step ups; AMRAP in 60 sec; x 3; rest 60 sec/side @ 65lb.
> B.DB walking lunges; x 12 total(HEAVY); x 3; rest 90 sec
> C1.GHR vs. light band; x 10-12; x 3; rest 10 sec
> C2. Amrap kipping chins(-5) speed of movement is key; x 3; rest 3 min
A: 20/20, 16/16, 15/15 as Rx'd. Absolutely painful.
B: Complete with 55# DBs for all sets.
C1: Complete 12 reps each sets
C2: 3 sets of 21. Feeling my extra body weight here. 21 was doable and I had 5 more each time.
Training:
A.power snatch; x 2,2,2,2,2,2; rest 3 min
> B.wtd. dips; x 2-3; x 5; rest 2 min
> C.GHD ext.; x 20; x 5; rest 60 sec
A: 135# - 145# - 155# - 160# - 165# - 167# x 1. Felt pretty good here. Estimating my 1 RM at around 175# or so.
B: 40# X 3, 45# X 3, 45# X 3, 50# X 3, 55# X 3. Should have gone much heavier...
C: Complete
Training:
A.Back squat; x 5; x 5(first set at top weight for 5 rep, reduce by 5-10% per set as necessary); rest 5 min btwn sets
> B. strict chins; x 2-3; x 3; rest 3 min
> C.100m row sprint; x 8; rest 90 sec (rest actively for 5 mins btwn sets 4+5)
A: 205#, 205#, 200#, 195# 190#. Again, could have went heavier, but this was good for my confidence on my least confident lift.
B: 70# X 3, 79# X 3, 79# X 3. Pulling is feeling good.
C:Complete with set times of :18, :17, :18, :18 ......
Friday, June 10, 2011
06-09-11
A: Muscle Snatch X 3, 2, 1; rest 2 min. b/t
B: Power Snatch 2 X 3; rest 3 min. b/t
C: Press X 5, 5, 5 rest 3 min. b/t
D1: Anchored sit up w/ slow lower 20; rest 1 min.
D2: GH Ext 20; rest 20 min X 3.
Results:
A: 85# - 95# - 105#
B: 145# - 155# - 155#. Hips felt sluggish today and lacked pop.
C: Left shoulder lit up on this so I kept it light
D1: Complete
D2: Complete
Bodyweight Update: I have pushed up past 185# with good lean mass gain. This makes about 10# of weight gain. Body comp has stayed pretty consistent.
I am feeling well rested and have had a great appetite lately. I feel very good with my CP/ATP system right now and it is responding well.
B: Power Snatch 2 X 3; rest 3 min. b/t
C: Press X 5, 5, 5 rest 3 min. b/t
D1: Anchored sit up w/ slow lower 20; rest 1 min.
D2: GH Ext 20; rest 20 min X 3.
Results:
A: 85# - 95# - 105#
B: 145# - 155# - 155#. Hips felt sluggish today and lacked pop.
C: Left shoulder lit up on this so I kept it light
D1: Complete
D2: Complete
Bodyweight Update: I have pushed up past 185# with good lean mass gain. This makes about 10# of weight gain. Body comp has stayed pretty consistent.
I am feeling well rested and have had a great appetite lately. I feel very good with my CP/ATP system right now and it is responding well.
06-08-11 Sports IV
Training
A: Walking Lunges w/KB in Front Rack X 16 total; rest 90 sec. X 5
B: Kipping Chins X 10 AFAP, rest 45 sec. X 5
C1: GH Raise vs. Light Band; 8-10 ; rest 10 sec.
C2: AMRAP close grip push ups; rest 2 minutes X 5.
Results:
This session really hit me hard for some reason. The walking lunges with KB at the front rack just wore me out. The combination of a challenging weight and the compression on my lungs made these very tough.
A: Used 2- 53# KB's for all sets.
B: Complete- but an important reminder to keep my lats flexible . All the strict chins lately have left me a little tight.
C1: Complete with red band attached to a 2 pood KB.
C2: 27-18-14-14-10 I was smashed at this point...weird day.
I visited a new local business this afternoon (Trim Wellness Cafe) and got a Sports Performance IV. After meeting with the nurse and discussing my training and health background a 500 cc IV bag
was prepared containing; methylcobalamine, pyridoxine, B complex, Taurine, Lysine, DMG, Acetly l-carnitine. It was a very comfortable experience. The idea is to improve absorption the vitamins via the IV rather taking them orally. They have several different variations available and they can customize based my specific requirements. This may become a monthly maintenance for me.
A: Walking Lunges w/KB in Front Rack X 16 total; rest 90 sec. X 5
B: Kipping Chins X 10 AFAP, rest 45 sec. X 5
C1: GH Raise vs. Light Band; 8-10 ; rest 10 sec.
C2: AMRAP close grip push ups; rest 2 minutes X 5.
Results:
This session really hit me hard for some reason. The walking lunges with KB at the front rack just wore me out. The combination of a challenging weight and the compression on my lungs made these very tough.
A: Used 2- 53# KB's for all sets.
B: Complete- but an important reminder to keep my lats flexible . All the strict chins lately have left me a little tight.
C1: Complete with red band attached to a 2 pood KB.
C2: 27-18-14-14-10 I was smashed at this point...weird day.
I visited a new local business this afternoon (Trim Wellness Cafe) and got a Sports Performance IV. After meeting with the nurse and discussing my training and health background a 500 cc IV bag
was prepared containing; methylcobalamine, pyridoxine, B complex, Taurine, Lysine, DMG, Acetly l-carnitine. It was a very comfortable experience. The idea is to improve absorption the vitamins via the IV rather taking them orally. They have several different variations available and they can customize based my specific requirements. This may become a monthly maintenance for me.
Sunday, June 5, 2011
06-04-11
Early am training today. Decided to go fasted as I really didn't want to wake up anyone in the house cooking breakfast. Took 3 scoops BCAA+G before leaving the house and grabbed a grande Americano on the way. Felt good, with good mental acuity.
Training:
A1: Back Squat - 5, 4, 3, 4, 5; Rest 2 minutes
A2: Chins - 5, 4, 3, 4, 5; Rest 2 minutes
B: TGU - 5 each arm X 3; rest min. b/t sets.
C: Row Sprint 100 meters; rest 1 min. X 5.
Results:
A1: 175# - 195# - 205# - 195# - 175#
175# X 5 http://vimeo.com/24693908
195# X 4 http://vimeo.com/24694217
205# X 3http://vimeo.com/24694484
A2: 35# - 40# - 50# - 40# - 35#
35# X 5 http://vimeo.com/24694075
40# X 4 http://vimeo.com/24694370
50# X 3 http://vimeo.com/24694607
B: 1 set at 40# and 2 sets at 53#. http://vimeo.com/24694792
C: Complete. Each sprint 18 seconds.
Training:
A1: Back Squat - 5, 4, 3, 4, 5; Rest 2 minutes
A2: Chins - 5, 4, 3, 4, 5; Rest 2 minutes
B: TGU - 5 each arm X 3; rest min. b/t sets.
C: Row Sprint 100 meters; rest 1 min. X 5.
Results:
A1: 175# - 195# - 205# - 195# - 175#
175# X 5 http://vimeo.com/24693908
195# X 4 http://vimeo.com/24694217
205# X 3http://vimeo.com/24694484
A2: 35# - 40# - 50# - 40# - 35#
35# X 5 http://vimeo.com/24694075
40# X 4 http://vimeo.com/24694370
50# X 3 http://vimeo.com/24694607
B: 1 set at 40# and 2 sets at 53#. http://vimeo.com/24694792
C: Complete. Each sprint 18 seconds.
Friday, June 3, 2011
New Month 06-03-11
Got a great looking month of training from James and things have changed in terms of program design. Not nearly as much tempo work, some more dynamic and skill based work and a little energy system training. Looking forward to this.
Time to develop the awareness around what energy system I am using and use it to my advantage.
Food intake has been good. I have been eating a little less carbs throughout the day and focusing on the my post workout meal and the meal an hour after. Breakfast and dinner are pretty much protein and fat. I am however still taking in a quart or so of whole goat milk each day. I am taking BCAAs throughout the day when meal timing gets off due to my work schedule.
Sleep has been decent and I am consistently logging 7+ hours each night. Compared to this time last year when I was working nights and was sleeping in Alison's closet on the floor, I was getting maybe 4 and it wasn't quality.
Training:
A: Power Snatch; 1.1.1 rest 15 seconds b/t reps; rest 3 minutes between sets X 5 sets
B: 1 Muscle Up + 10 Ring Dips; rest 90 sec. X 3
C1: Toes through rings (slow) X 10; rest 20 seconds
C2: Back Ext. X 15 rest 2 minutes X 5 sets
Results:
A: 115# - 135# - 145# - 150# - 155#. These felt quiet good considering I haven't snatched heavy in some time. Hips felt good and powerful. Should have started heavier and ended at 160#-165#. Video showed good extension through the hips, knees and ankles. Tried to focus on maintaining back angle through the first pull.
Power Snatch @ 145#http://vimeo.com/24630286
B: Complete. Kept muscle ups fairly strict. Left shoulder didn't act up too much. Worked on upper body position for the dips. I have a tendency to get too far forward so sitting up right was key and power production is better.
C1 / C2: Complete. No problems.
Time to develop the awareness around what energy system I am using and use it to my advantage.
Food intake has been good. I have been eating a little less carbs throughout the day and focusing on the my post workout meal and the meal an hour after. Breakfast and dinner are pretty much protein and fat. I am however still taking in a quart or so of whole goat milk each day. I am taking BCAAs throughout the day when meal timing gets off due to my work schedule.
Sleep has been decent and I am consistently logging 7+ hours each night. Compared to this time last year when I was working nights and was sleeping in Alison's closet on the floor, I was getting maybe 4 and it wasn't quality.
Training:
A: Power Snatch; 1.1.1 rest 15 seconds b/t reps; rest 3 minutes between sets X 5 sets
B: 1 Muscle Up + 10 Ring Dips; rest 90 sec. X 3
C1: Toes through rings (slow) X 10; rest 20 seconds
C2: Back Ext. X 15 rest 2 minutes X 5 sets
Results:
A: 115# - 135# - 145# - 150# - 155#. These felt quiet good considering I haven't snatched heavy in some time. Hips felt good and powerful. Should have started heavier and ended at 160#-165#. Video showed good extension through the hips, knees and ankles. Tried to focus on maintaining back angle through the first pull.
Power Snatch @ 145#http://vimeo.com/24630286
B: Complete. Kept muscle ups fairly strict. Left shoulder didn't act up too much. Worked on upper body position for the dips. I have a tendency to get too far forward so sitting up right was key and power production is better.
C1 / C2: Complete. No problems.
Monday, May 30, 2011
05-30-11
Back from a great weekend in Jacksonville at the South East Regionals. Saw some great competition and got to see a bunch friends. Always good to see fellow OPT CCP coaches like Donvivan, Nick and Max and talk shop. Just like every other athlete in the stands I was motivated to train after seeing such great fitness on display.
I did get in a short training session on Saturday morning in the hotel. I basically wanted to get some blood flowing after the long drive and hours in the seats at the venue. Kept things light and mixed up goblet squats, DB presses, DB bench and DB thrusters for about 15 minutes with breaks whenever I wanted.
Ate some high calorie meals which was satisfying too.
Training:
Warmed up and hit 4 sets of 8 strict chins at varying tempos and hand widths alternated with light weight bench press. Then...
5 sets of: 20 Jump Switch Lunges
20 Burpees
6 minutes active rest
Results:
First set was 1:02 and I lost 3 seconds per set for the first 3. The last 2 were 1:20 and 1:25.
I did get in a short training session on Saturday morning in the hotel. I basically wanted to get some blood flowing after the long drive and hours in the seats at the venue. Kept things light and mixed up goblet squats, DB presses, DB bench and DB thrusters for about 15 minutes with breaks whenever I wanted.
Ate some high calorie meals which was satisfying too.
Training:
Warmed up and hit 4 sets of 8 strict chins at varying tempos and hand widths alternated with light weight bench press. Then...
5 sets of: 20 Jump Switch Lunges
20 Burpees
6 minutes active rest
Results:
First set was 1:02 and I lost 3 seconds per set for the first 3. The last 2 were 1:20 and 1:25.
Friday, May 27, 2011
Tester
Last few days i have had decent sleep, great food choices and recovery has been very good. I do feel some tightness in my lower back and will be scheduling a massage for next week. Looking forward to seeing next month's programming.
Tester:
1 Rep Max Press
1 Rep Max Power Clean
500 meter row for time.
Results:
Press - 145#. Always a struggle for me to get this to budge.Left shoulder which has been troubling me played nice today and although I am looking forward to breaking 150# I am still happy.
Power Clean - 225#. Focused on a good start and big hips. Had a good third pull and just barely got it. I have in the past used a split clean when loads got heavy. I have split ckeaned 235# in competition but this is a PR for a true power clean.
500 meter row - 1:41. Haven't had much energy system work but this was just sheer horsepower. Came out of the gates quite well and I holding a 1:32-1:33 through 350 meters. Lost leg drive after that.
Heading to Jacksonville for the Dirt South Regional event. Looking
Tester:
1 Rep Max Press
1 Rep Max Power Clean
500 meter row for time.
Results:
Press - 145#. Always a struggle for me to get this to budge.Left shoulder which has been troubling me played nice today and although I am looking forward to breaking 150# I am still happy.
Power Clean - 225#. Focused on a good start and big hips. Had a good third pull and just barely got it. I have in the past used a split clean when loads got heavy. I have split ckeaned 235# in competition but this is a PR for a true power clean.
500 meter row - 1:41. Haven't had much energy system work but this was just sheer horsepower. Came out of the gates quite well and I holding a 1:32-1:33 through 350 meters. Lost leg drive after that.
Heading to Jacksonville for the Dirt South Regional event. Looking
Wednesday, May 25, 2011
05-25-11
Training:
A: Back Squat @ 30X0; 1, 1, 1; Rest 5 min. b/t reps
B: DB Walking Lunges; 8, 6, 4 reps; rest 90 sec. b/t
C Strict Chins @31X1; 8, 6, 4 reps; rest 90 sec. b/t
D: Walking Lunges for 3 min. stop on the burn and then get back at it.
Results:
A: 225# - 230# - 235# All high bar
B: 45# X 8, 55# X 6, 60# X 4
C: 30# X 8, 35# X 6, 40# X 4
D: complete with 4 stops
A: Back Squat @ 30X0; 1, 1, 1; Rest 5 min. b/t reps
B: DB Walking Lunges; 8, 6, 4 reps; rest 90 sec. b/t
C Strict Chins @31X1; 8, 6, 4 reps; rest 90 sec. b/t
D: Walking Lunges for 3 min. stop on the burn and then get back at it.
Results:
A: 225# - 230# - 235# All high bar
B: 45# X 8, 55# X 6, 60# X 4
C: 30# X 8, 35# X 6, 40# X 4
D: complete with 4 stops
Sunday, May 22, 2011
05-22-11
Weekend Training:
Saturday:
A: Strict pronated chins @ 2111; 4-6; rest 2 min. X 3
B: Right leg split squats @ 51X1; 3-5, rest 45 sec. X 5
C: Left leg split squats @51X1; 3-5; rest 45 sec. X 5
D: Toe 2 Bar; 10 Rest 60 sec. X 5
Results:
A: 35# X 6 - 40# X 6 - 45# X 4.
B: 3 sets w/40# per hand and 1 set w/45# per hand. Improving.
C: Same as B
D: Difficult time with these. First set comes off fine, but after that its a mess.
Sunday:
A: Build to a tough power clean in 7 min.
B: From PC weight build to a tough deadlift double in 5 min.
C1: Dips 5,5,5,5; rest 10 sec.
C2: KBS Heavy X 10; rest 3 minutes X 4
Results:
A: Worked quickly up to 215#. Might have had another few pounds. http://vimeo.com/24092014
B: 315#...felt a little heavy but I worked fast.
C1: 35# - 40# - 45# - 50#
C2: 79# all 4 sets. http://vimeo.com/24092207
Good weekend of training and food intake. Sleep was mediocre. Friday the kids had a sleep over so we had three additional kids in the house...it was noisy to say the least. Saturday night we dog sat for three dogs that all seemed to have bells on their collars...again noisy.
Adjustments made to post workout carb intake as what I was running at (60-80 grams) was proving too much. An our after my post workout shake I simply wasn't hungry for a meal and at times I was sleepy, very full feeling and wanted nothing to do with food. I am now back to around 30 grams and feel hungry one hour later with good mental acuity.
Saturday:
A: Strict pronated chins @ 2111; 4-6; rest 2 min. X 3
B: Right leg split squats @ 51X1; 3-5, rest 45 sec. X 5
C: Left leg split squats @51X1; 3-5; rest 45 sec. X 5
D: Toe 2 Bar; 10 Rest 60 sec. X 5
Results:
A: 35# X 6 - 40# X 6 - 45# X 4.
B: 3 sets w/40# per hand and 1 set w/45# per hand. Improving.
C: Same as B
D: Difficult time with these. First set comes off fine, but after that its a mess.
Sunday:
A: Build to a tough power clean in 7 min.
B: From PC weight build to a tough deadlift double in 5 min.
C1: Dips 5,5,5,5; rest 10 sec.
C2: KBS Heavy X 10; rest 3 minutes X 4
Results:
A: Worked quickly up to 215#. Might have had another few pounds. http://vimeo.com/24092014
B: 315#...felt a little heavy but I worked fast.
C1: 35# - 40# - 45# - 50#
C2: 79# all 4 sets. http://vimeo.com/24092207
Good weekend of training and food intake. Sleep was mediocre. Friday the kids had a sleep over so we had three additional kids in the house...it was noisy to say the least. Saturday night we dog sat for three dogs that all seemed to have bells on their collars...again noisy.
Adjustments made to post workout carb intake as what I was running at (60-80 grams) was proving too much. An our after my post workout shake I simply wasn't hungry for a meal and at times I was sleepy, very full feeling and wanted nothing to do with food. I am now back to around 30 grams and feel hungry one hour later with good mental acuity.
Tuesday, May 17, 2011
05-17-11
Man I am busy!!!! I have definitely neglected this blog over the last few days...but not without good reason. I have just been choosing to hit the sack as soon as the kids are asleep. Between getting them all down, getting the kitchen cleaned up and writing out the blog for Redline my night already carries on until 8:30 and I would rather grab and extra half of sleep.
So again I will play catch up...
Thursday 5-12-11
A: BB Reverse Lunge @ 2111 Standing on 2" Plate; 6/side; rest 90sec. X 3
B: Pronated Chins @ 2012; 3-5; rest 2 min. x 3
C: Karen
Results:
A: Complete- keep it light and crisp. Heavier next time
B: All sets to 5 reps with 45# attached
C: 7:47
Monday 5-16-11
A: Hang Power Clean- build to a tough double in 6 minutes
B1: Close Grip Bench; 5-3-1 @ 65-75-85%. Rest 3 min.
B2: Dead Lift; 5-3-1 @ 65-75-85%. rest 3 min.
C Anchored sit ups; 20 X 4. rest 30 sec. b/t sets
Results
A: 200#
B1: 155# - 185# - 205#
B2: 225# - 275# - 300#
C: Complete
Everything felt heavy today. Lots on my mind.
Today 05-17-11
A: as many 1-3 strict pullup ladders as possible w/30# attached in 5 minutes
B: Back Squat 21X1; 3-3-2-2-1-1; rest as needed.
C: Annie
Results:
A: 4 complete ladders + 1 pullup
B: 175# x 3, 185# X 3, 195# x 2, 200# x 2, 215# x 1, 225# X 1
C: 7:28
hit a wall on the 30 & 20 rounds of situps. All dbl. unders were fast and easy.
So again I will play catch up...
Thursday 5-12-11
A: BB Reverse Lunge @ 2111 Standing on 2" Plate; 6/side; rest 90sec. X 3
B: Pronated Chins @ 2012; 3-5; rest 2 min. x 3
C: Karen
Results:
A: Complete- keep it light and crisp. Heavier next time
B: All sets to 5 reps with 45# attached
C: 7:47
Monday 5-16-11
A: Hang Power Clean- build to a tough double in 6 minutes
B1: Close Grip Bench; 5-3-1 @ 65-75-85%. Rest 3 min.
B2: Dead Lift; 5-3-1 @ 65-75-85%. rest 3 min.
C Anchored sit ups; 20 X 4. rest 30 sec. b/t sets
Results
A: 200#
B1: 155# - 185# - 205#
B2: 225# - 275# - 300#
C: Complete
Everything felt heavy today. Lots on my mind.
Today 05-17-11
A: as many 1-3 strict pullup ladders as possible w/30# attached in 5 minutes
B: Back Squat 21X1; 3-3-2-2-1-1; rest as needed.
C: Annie
Results:
A: 4 complete ladders + 1 pullup
B: 175# x 3, 185# X 3, 195# x 2, 200# x 2, 215# x 1, 225# X 1
C: 7:28
hit a wall on the 30 & 20 rounds of situps. All dbl. unders were fast and easy.
Wednesday, May 11, 2011
05-11-11
Busy day today, which means its an off day for my regular job (patrol officer) and a full day of cleaning our facility, meeting with potential new clients and training.
In addition to the programming for CrossFit Redline. I have 5 people that I am writing programs for currently and each of them are very different. The newest one has a specific date that he needs to be ready for and a specific set of skills to complete.
One is a high end athlete on the verge of elite who has a very complete game that needs some specific work to get him there.
The second is a very fit 52 year veterinarian who has been hampered by some over use injuries and adrenal fatigue sustained at another CrossFit affiliate.
The third is very analytical , loves to research and is very in tune with his body. He has been to a very fit level in the past and we are getting him there again...but this time really strong.
The last is a very good all around athlete with some glaring weaknesses that will not allow him to progress to the next level of fitness and may have been responsible for an injury we are currently working around.
Writing programs for each of these athletes has been challenging and uniquely rewarding. Seeing their progress and "aha" moments at our sessions or detailed in their blogs feels great and to be able to help such a diverse group all move forward toward their fitness goals gives me a great sense of accomplishment.
Training:
A: Power Snatch Tech Work for 7 minutes.
B: Hang Power Clean Tech Work for 7 minutes.
C: 2 HSPU every 20 sec. for as long as possible.
D: GH Raises X 15 rest 1 minute X 5.
Results:
A: Worked singles through 115#. Felt good although a little tight in the lower back.
B: Same as A, also did some from the floor which all felt light and fast.
C: Completed 4 minutes
D: Complete.
Poor food planning last night put me in a position to take in more liquid protein meals today than I am used to.
I have been adding in 2-3 extra scoops of BCAA+G twice a day in addition to my pre and post work intake. I often due to work and schedule, end up going past meal times by an hour sometimes two so this hopefully will act as an anti-catabolic.
In addition to the programming for CrossFit Redline. I have 5 people that I am writing programs for currently and each of them are very different. The newest one has a specific date that he needs to be ready for and a specific set of skills to complete.
One is a high end athlete on the verge of elite who has a very complete game that needs some specific work to get him there.
The second is a very fit 52 year veterinarian who has been hampered by some over use injuries and adrenal fatigue sustained at another CrossFit affiliate.
The third is very analytical , loves to research and is very in tune with his body. He has been to a very fit level in the past and we are getting him there again...but this time really strong.
The last is a very good all around athlete with some glaring weaknesses that will not allow him to progress to the next level of fitness and may have been responsible for an injury we are currently working around.
Writing programs for each of these athletes has been challenging and uniquely rewarding. Seeing their progress and "aha" moments at our sessions or detailed in their blogs feels great and to be able to help such a diverse group all move forward toward their fitness goals gives me a great sense of accomplishment.
Training:
A: Power Snatch Tech Work for 7 minutes.
B: Hang Power Clean Tech Work for 7 minutes.
C: 2 HSPU every 20 sec. for as long as possible.
D: GH Raises X 15 rest 1 minute X 5.
Results:
A: Worked singles through 115#. Felt good although a little tight in the lower back.
B: Same as A, also did some from the floor which all felt light and fast.
C: Completed 4 minutes
D: Complete.
Poor food planning last night put me in a position to take in more liquid protein meals today than I am used to.
I have been adding in 2-3 extra scoops of BCAA+G twice a day in addition to my pre and post work intake. I often due to work and schedule, end up going past meal times by an hour sometimes two so this hopefully will act as an anti-catabolic.
Sunday, May 8, 2011
05-08-11 Catching Up
Busy weekend with Mother's Day, coaching, some private clients etc...so while I am all caught up with my training, I am running behind on blog posts.
My time management has been put to the test over the last week or so and I get busier I must make sure that I block time for my training and re-fueling.
Friday Training:
A: Strict Pronated Chins @ 2111; 4-6; Rest 2 minutes X 3
B: Right Leg Elevated Split Squat @ 51X1; 3-5 , rest 45 sec. X 5
C: Left Leg Elevated Split Squat @ 51X1; 3-5 , rest 45 sec. X 5
D: T2Bar X 10 rest 45 sec. X 5
Results:
A: 40# X 6 , 40# X 6 , 40# X 5
B: 40# KB per hand - 5 reps on all sets
C: Same
D: Complete
Saturday Training:
A: Hang Power Clean X 2; Rest 3 min. X 5
B: Dead Lift ; 3 X 3. Rest 90 sec. b/t
C: Ring Dips @ 21X1; AMRAP (-1) ; rest 90 sec. X 3
Results:
A: 175# - 185# - 190# - 200# - 200#
B: 285# for all sets
C: No ring dips...left shoulder not able to handle it. Rotator is in trouble.
Sunday Training:
A: Back Squat @ 2111; 7 - 5 - 5 - 3; rest 3 min. b/t sets
B1: 2 Legless Rope Climbs - small pulls; rest 90 sec.
B2: 20 Wall Balls wearing 20# weighted vest; rest 90 sec.
C: 3 X 5COVP / 5K2E / 5 T2Bar; rest 90 sec.
Results:
A: 155# x 7 - 175# x 5 - 180# X 5 - 190#X 3
B1: Complete
B2: All unbroken and these felt very good and fast. Best wall balls have ever felt
C: Complete. First 2 sets unbroken.
Pre Workout each day 3 scoops of BCAA+G
Post Workout: 8 oz. Goat Milk with 40 grams whey + 40 grams carbs
My time management has been put to the test over the last week or so and I get busier I must make sure that I block time for my training and re-fueling.
Friday Training:
A: Strict Pronated Chins @ 2111; 4-6; Rest 2 minutes X 3
B: Right Leg Elevated Split Squat @ 51X1; 3-5 , rest 45 sec. X 5
C: Left Leg Elevated Split Squat @ 51X1; 3-5 , rest 45 sec. X 5
D: T2Bar X 10 rest 45 sec. X 5
Results:
A: 40# X 6 , 40# X 6 , 40# X 5
B: 40# KB per hand - 5 reps on all sets
C: Same
D: Complete
Saturday Training:
A: Hang Power Clean X 2; Rest 3 min. X 5
B: Dead Lift ; 3 X 3. Rest 90 sec. b/t
C: Ring Dips @ 21X1; AMRAP (-1) ; rest 90 sec. X 3
Results:
A: 175# - 185# - 190# - 200# - 200#
B: 285# for all sets
C: No ring dips...left shoulder not able to handle it. Rotator is in trouble.
Sunday Training:
A: Back Squat @ 2111; 7 - 5 - 5 - 3; rest 3 min. b/t sets
B1: 2 Legless Rope Climbs - small pulls; rest 90 sec.
B2: 20 Wall Balls wearing 20# weighted vest; rest 90 sec.
C: 3 X 5COVP / 5K2E / 5 T2Bar; rest 90 sec.
Results:
A: 155# x 7 - 175# x 5 - 180# X 5 - 190#X 3
B1: Complete
B2: All unbroken and these felt very good and fast. Best wall balls have ever felt
C: Complete. First 2 sets unbroken.
Pre Workout each day 3 scoops of BCAA+G
Post Workout: 8 oz. Goat Milk with 40 grams whey + 40 grams carbs
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