Am training this morning done fasted.
Airdyne :30 seconds at 90% aerobic
:30 seconds at 50% aerobic
X 30
Maintained between 65-70 rpm @ 90% and 45-50 rpm at 50%.
Post work out fuel: 1 scoop Refuel, 15 grams maltodextrin, 10 grams grass fed whey.
1 hour later: 5 oz Turkey
Lara Bar
Very low key and low interest morning in inservice. 3 hours of CPR and first aid.
Mid morning: 10oz Goat milk.
Lunch: 4oz Tilapia
Hot shrimp curry
Sauted kale & brocolli
Mashed sweet potato
Afternoon snack: Zone Bar
Drive home: 10 oz. Goat Milk
Raw Revolution bar
Dinner: 10 oz. NY Strip w/pesto
Asparagus
Spinach
Walnuts
Ordered some gear from Body Science Compression (BSC) today. Ben Kelly from BSC was in my last OPT CCP module and is a great guy. I am going with the Elite pants and an elite short sleeve shirt. I plan on using them for recovery, and on heavy days to start.
Before bed: 10 oz. Goat Milk.
Thursday, March 31, 2011
Wednesday, March 30, 2011
03-30-11
Training day for but a very unusual day in that it is also Wednesday which means the box is closed so I get a day to do some work, train, clean and whatever else I want to do with out having to worry about.
Breakfast: 2 Chicken Apple Sausage
2 Eggs over easy
Lara Bar
Took the kids to school, ran some errands and picked up some supplies for the box. I got in two new Rogue Fitness pull up bar brackets and needed some lag bolts to get them installed. I also picked up a keyboard for my Samsung Galaxy Tablet. The tablet drops into the keyboard and makes knocking out e mails and the blog a little easier. Super compact and a full size keyboard with short cut buttons to lots of cool features. Typing on it right now.
Pre-workout: 3 scoops of BCAA+G
Training:
A: KBS 1.5 pood X 10 Rest 1 minute X 3.
B: Single Leg Dead lift @ 2010; 8 reps. Rest 1 minute b/t legs X 3
C1: Press @ 12X2; 3-5 Rest 1 min. X 3
C2: L-Pull Up AMRAP. rest 1 MIN. x 3
C3: Back Ext @ 4022; 8 reps Rest 2 min. X3
Result:
A: Felt a little sluggish at the start but warmed up and got some pop.
B: These are feeling better each time I do them. First set at 45# and set 2&3 with 55#
C1: 135# X 3, 135# X 4, 135# X 3. Very happy with the second set.
C2: 8 Pronated, 7 Supinated, 6 Pronated
C3: Complete 20# on all sets of 8.
Post workout: 40 grams Grass Fed Whey
40 grams Maltodextrin
3 scoops BCAA+G
1 hour later: 8 oz. Mahi
Sweet Potato
Lara Bar
Quick dinner of chicken and ice tea on the way to run strength and conditioning drills for the Naples Juniors Volleyball team.
10 Oz. Goat Milk on the ride home
M.A.P. training in the morning and then I will be sitting in class for 8 hours.
Breakfast: 2 Chicken Apple Sausage
2 Eggs over easy
Lara Bar
Took the kids to school, ran some errands and picked up some supplies for the box. I got in two new Rogue Fitness pull up bar brackets and needed some lag bolts to get them installed. I also picked up a keyboard for my Samsung Galaxy Tablet. The tablet drops into the keyboard and makes knocking out e mails and the blog a little easier. Super compact and a full size keyboard with short cut buttons to lots of cool features. Typing on it right now.
Pre-workout: 3 scoops of BCAA+G
Training:
A: KBS 1.5 pood X 10 Rest 1 minute X 3.
B: Single Leg Dead lift @ 2010; 8 reps. Rest 1 minute b/t legs X 3
C1: Press @ 12X2; 3-5 Rest 1 min. X 3
C2: L-Pull Up AMRAP. rest 1 MIN. x 3
C3: Back Ext @ 4022; 8 reps Rest 2 min. X3
Result:
A: Felt a little sluggish at the start but warmed up and got some pop.
B: These are feeling better each time I do them. First set at 45# and set 2&3 with 55#
C1: 135# X 3, 135# X 4, 135# X 3. Very happy with the second set.
C2: 8 Pronated, 7 Supinated, 6 Pronated
C3: Complete 20# on all sets of 8.
Post workout: 40 grams Grass Fed Whey
40 grams Maltodextrin
3 scoops BCAA+G
1 hour later: 8 oz. Mahi
Sweet Potato
Lara Bar
Quick dinner of chicken and ice tea on the way to run strength and conditioning drills for the Naples Juniors Volleyball team.
10 Oz. Goat Milk on the ride home
M.A.P. training in the morning and then I will be sitting in class for 8 hours.
Tuesday, March 29, 2011
03-29-11
Mobile post this morning on the Galaxy Tablet.
Breakfast: 4 oz Salmon
4 eggs
apple
Lara Bar
Macadamia nuts
10 oz Goat milk
Mid morning snack got pushed back about an hour. We had incredible amount of rain yesterday and because of that aligators are on the move looking for new water. In a ten minute period we were dispatched to 2 aligators in people's yards. Now we arent really equipped to handle handle this type of thing and animal control is never closer than 40 minutes away. One was pretty easy to catch as we coralled it into a large garbage can and transported it to nearby lake. The second one , which was around four feet long and was also quite an athlete as he had us running, dodging and on our toes. He also drew a crowd of on lookers...not surprising where I work. Anytime the cops are out of their cars is reason for a crowd. Some quick thinking and "borrowing" an unused dog chain we made a impromptu snare and slipped it around the gator's head and neck. A quick tug and the noose tightened at least allowing us to control his movement. We got it pinned down and were able to wrapped tape around its snout and rear legs. He too was transported the lake and released. I dont believe we arrested any people today but two crocodilians were taken into custody.
Snack: 8 oz goat milk
Protein bar
Lunch: 8 oz rotisserie chicken
3 cups steamed mixed veggies
macadamia nuts
Late afternoon: 10 oz Goat milk
Dinner: 6 oz Salmon
3 oz mixed veggies
walnuts
Bed time: 8 oz Goat milk
Training day tomorrow.
Breakfast: 4 oz Salmon
4 eggs
apple
Lara Bar
Macadamia nuts
10 oz Goat milk
Mid morning snack got pushed back about an hour. We had incredible amount of rain yesterday and because of that aligators are on the move looking for new water. In a ten minute period we were dispatched to 2 aligators in people's yards. Now we arent really equipped to handle handle this type of thing and animal control is never closer than 40 minutes away. One was pretty easy to catch as we coralled it into a large garbage can and transported it to nearby lake. The second one , which was around four feet long and was also quite an athlete as he had us running, dodging and on our toes. He also drew a crowd of on lookers...not surprising where I work. Anytime the cops are out of their cars is reason for a crowd. Some quick thinking and "borrowing" an unused dog chain we made a impromptu snare and slipped it around the gator's head and neck. A quick tug and the noose tightened at least allowing us to control his movement. We got it pinned down and were able to wrapped tape around its snout and rear legs. He too was transported the lake and released. I dont believe we arrested any people today but two crocodilians were taken into custody.
Snack: 8 oz goat milk
Protein bar
Lunch: 8 oz rotisserie chicken
3 cups steamed mixed veggies
macadamia nuts
Late afternoon: 10 oz Goat milk
Dinner: 6 oz Salmon
3 oz mixed veggies
walnuts
Bed time: 8 oz Goat milk
Training day tomorrow.
Monday, March 28, 2011
03-28-11 Rest Day
Holy delayed on set muscle soreness. Yesterday's dumbbell bench press 8 sets of 10 at 40X1 tempo have made me incredibly sore. The DB lunges and Russian step ups have made a mess of my upper quad and hamstring as well.
My lack of squatting prowess has put me into a position where lots of single leg work is necessary to fix some strength issues. Its tough work that requires concentration but I am beginning to enjoy it and I am also excited to see the results.
Since we are the topic of tempo...those of you who are familiar with OPT style training or maybe Charles Poliquin will already know what 30X0 is but for the uninitiated here you go. Taken from the FAQ's at
http://optimumtraining.ca.
What the hell does 50X0 mean?
My lack of squatting prowess has put me into a position where lots of single leg work is necessary to fix some strength issues. Its tough work that requires concentration but I am beginning to enjoy it and I am also excited to see the results.
Since we are the topic of tempo...those of you who are familiar with OPT style training or maybe Charles Poliquin will already know what 30X0 is but for the uninitiated here you go. Taken from the FAQ's at
http://optimumtraining.ca.
It signifies a certain tempo. There are many examples like this – 21X0/1010/5010/etc. You simply have to take the exercise and correlate the timing (i.e. the numbers – 30X0) to it.
For example, if a bench press or back squat is rx’d at 30X0, it means that from the top of the movement, you should take 3 seconds (1 one thousand, 2 one thousand, etc.) to reach the end point of the exercise (bar to chest in the bench press or full depth for the squat). So, the first number signifies the lowering portion of ANY exercise.
The second number signifies if there is any PAUSE in the bottom position. Because this example says 0, it means that it is simply 3 seconds down, 0 pause, and then back up. If the tempo was 31X0, then you would have to pause for 1 second at the bottom of the movement. If it was 32X0, then you would have to pause for 2 seconds, and so on.
The third number signifies the time in which to raise the load. When it says “X” as the third number, it means to accelerate the load as fast as possible – regardless of how fast the weight is actually moving; intention to accelerate is most important. If the number is 2020, as sometimes rx’d for GHD sit-ups or back extensions, then you have to take 2 seconds to lower fully, 0 pause in the full stretch position, then take 2 seconds to come back to the top (you are capable of going faster, but that is not what is being asked, so follow the numbers), with 0 sec rest before going into the next rep.
There is also a case when you could be asked to do a 3010 tempo - on the bench press for example (because it is simple). When it says 3010, the third number is critical, because it means that for whatever the rep range is, you MUST take the rx’d time to raise the load, which would be 1 second in this example. This type of tempo does not allow for maximal efforts within sets, as you HAVE TO MAINTAIN a certain cadence for the reps.
The last number, as you may have guessed, signifies any pause at the top of the movement. If it says 30X1 for a weighted chin-up (or pull-up, same thing), then you have to hold your chin over the bar for one second before lowering for 3 seconds to full arm extension.
Also, you have to LEARN to read the number, then apply it to the given exercise. Chin-ups, for example, are a special case - there are other examples as well (i.e. deadlift). Chin-ups begin with the raising portion first, not like a back squat or bench press. So, if the tempo is 30X0, the first thing you look for is NOT the 3 second prescription, but the X, meaning that you begin with the third number for this exercise, not the first one.
Why do we Rx tempos?
We do it dependent on what the Coach wants the training response to be from the workout. It is done to control intensity, overload certain areas of a movement/body part, improve technique on movements, ease the load on the joints, variability, transfer to other parts of CrossFit (i.e. back squat - 1,1,1,1,1 is MUCH different than high bar back squat @ 40X1 - 2-3 reps x 5 sets...and side note, endurance on the squat at that tempo is one thing that WILL take the CF'er to another level as it carries over to so many things).
Sunday, March 27, 2011
03-27-11 Hung Over
Saying farewell to a friend some how turned into a night of drinking at the Pub. There was a playful wrestling match, I challenged Jared to Fran for a thousand dollars and a Shake Weight was present. Recovery was slow today and food intake was low...
Training:
A: Alt'ing DB Lunge to a 4" step @ 20X1; 8-10 per leg. Rest 2 minutes X 3
B: DB Russian Step Up @1110; 12-15 per leg. Rest :45 seconds between legs X 3
C1: DB bench press @ 4010; 8 sets of 10 using same load. Rest 1 minute
C2: Ring row AMRAP -2 @ 2121 X 8. Rest 1 minute
Results:
A: 20# X 10 - 25# X 10 - 30# X 8 http://vimeo.com/21572122
B: 8# X 15 - 10# X 15 - 15# X 15 http://vimeo.com/21572292
C1: 45# all sets and reps
C2: 12, 11, 10, 9, 7, 8, 7, 8
Ring set so that at full extension at the bottom my upper back just made contact with floor.
Training:
A: Alt'ing DB Lunge to a 4" step @ 20X1; 8-10 per leg. Rest 2 minutes X 3
B: DB Russian Step Up @1110; 12-15 per leg. Rest :45 seconds between legs X 3
C1: DB bench press @ 4010; 8 sets of 10 using same load. Rest 1 minute
C2: Ring row AMRAP -2 @ 2121 X 8. Rest 1 minute
Results:
A: 20# X 10 - 25# X 10 - 30# X 8 http://vimeo.com/21572122
B: 8# X 15 - 10# X 15 - 15# X 15 http://vimeo.com/21572292
C1: 45# all sets and reps
C2: 12, 11, 10, 9, 7, 8, 7, 8
Ring set so that at full extension at the bottom my upper back just made contact with floor.
Saturday, March 26, 2011
03-26-11
Up a little earlier than I wanted to be this morning and feeling like garbage from last night's meat lovers pizza throw down. Sat down and enjoyed a home made americano then had breakfast...
8 oz. chicken w/ pesto
1 medium apple
Macadamia nuts
Headed down to the box to having a nutrition consult with one of our newest members who is ready to make some changes. She is 50 years, has a high stress job with the Naples Daily News and wants to lose 80-100 lbs. We had a very informative talk and will be doing some follow up in the next few weeks.
Training:
Run 5 min. @ Z1 Warm Up
+
Run 1 minute @ 90% aerobic capacity
Run 1 minute @ 50% aerobic capacity
Repeat 5 times
+
Run 3 minutes and increase speed each minute
+
Run 5 min. @ Z1 Cool Down
Post Work Out (PWO): 2 scoops of BCAA+G
20 grams grass fed whey
30 grams Maltodextrin
1 hour later: 6 oz chicken
Lara Bar
Mid afternoon: 10 Oz Goat Milk and a nap...
8 oz. chicken w/ pesto
1 medium apple
Macadamia nuts
Headed down to the box to having a nutrition consult with one of our newest members who is ready to make some changes. She is 50 years, has a high stress job with the Naples Daily News and wants to lose 80-100 lbs. We had a very informative talk and will be doing some follow up in the next few weeks.
Training:
Run 5 min. @ Z1 Warm Up
+
Run 1 minute @ 90% aerobic capacity
Run 1 minute @ 50% aerobic capacity
Repeat 5 times
+
Run 3 minutes and increase speed each minute
+
Run 5 min. @ Z1 Cool Down
Post Work Out (PWO): 2 scoops of BCAA+G
20 grams grass fed whey
30 grams Maltodextrin
1 hour later: 6 oz chicken
Lara Bar
Mid afternoon: 10 Oz Goat Milk and a nap...
What is Z1, Z2 etc...? These are heart rate zones based on maximum heart rates.
recommended %'s and zones
as per prescription
| Target Zone | Suggested Intensity |
| Z1 | 65-74% |
| Z2 | 75-84% |
| Z3 | 85-90% |
| Z4 | 91-96% |
| Z5 | 97-100% |
02-25-11 Tag with Emma Grace
I had been looking forward to today all week because it one of the few times that Alison has a week day off from work that we can spend together.
Breakfast: Large egg frittata w/ 4 eggs, 1 chicken apple sausage, 3 cups mixed veggies.
Late morning workout that I fit perfectly in between my 10 O'clock class and my noon class.
Pre-workout- 2 scoops BCAA+G from MRM
Training:
A: KBS 1.5 pood (53#) X 10; Rest 1 min. X 3
B: Single Leg DB Dead lift @ 2010; 10/leg. Rest 1 minute between legs. 3 sets
C1: Press @ 12X2. 3-5 reps. Rest 1 minute X 4
C2: L Pull Up AMRAP. Rest 1 minute X 4
C3: DB Back Ext. @ 4022. 6-8 reps. Rest 2 minutes X 4
Results:
A: Complete...very fast and light
B: 35#/hand - 45#/hand - 55#/hand
Last set of these were real tough and required a lot of focus. Maintaining a solid spine on this really sets the triplet behind it.
C1: 115# X 5 , 125 X 5 , 130 X 4 , 130 X 4.
C2: 7, 7, 5 Supine
C3: 8 reps all sets @ 15# dumbbell behind the neck.
Over all I felt strong today, particularly in the press which has never been a strong movement for me. The L Pull Ups after the press really make me feel my mid back. This work out made me sore last time and I am sure this time will be no different.
Post Workout: 2 scoops BCAA+G
40 grams grass fed whey
45 grams maltodextrin
1 Hour later: Seared Ahi Tuna salad on mixed greens
Turkey artichoke pressata sandwich
Ali and I had our 6 year old Emma with us all day and the weather was again amazing so we headed to the park for some sun and a little play time. I watched the two of them play tag for a little while and then we took a walk to the skate park and watched the skateboarders doing tricks on the ramps and in the empty pools they have there. When we walked back over to the play ground Emma and I launched into the most fun game of tag I have ever had. For 20 minutes we laughed, chased, jumped and climbed on, under and over every piece of equipment in the playground. For me it was like a really fun session of parkour or free running and I tried to be as creative as possible in bounding, jumping and moving through the environment. For Emma is was just play time plain and simple. But I watched her as she moved around, trying to mimic what she was seeing in me. She watched, processed and then acted and learned things about herself. I bet in our next game of tag she use her new skills and confidence against me. This is how kids and adults should play. I thought about this as we drove home and thought about parents I see everyday who are my age...even younger who can't play like this with their children. Sad for both...
Snack on the way home: Zone Bar
Cheat night dinner...lots of meat lovers pizza and a glass of red wine
Breakfast: Large egg frittata w/ 4 eggs, 1 chicken apple sausage, 3 cups mixed veggies.
Late morning workout that I fit perfectly in between my 10 O'clock class and my noon class.
Pre-workout- 2 scoops BCAA+G from MRM
Training:
A: KBS 1.5 pood (53#) X 10; Rest 1 min. X 3
B: Single Leg DB Dead lift @ 2010; 10/leg. Rest 1 minute between legs. 3 sets
C1: Press @ 12X2. 3-5 reps. Rest 1 minute X 4
C2: L Pull Up AMRAP. Rest 1 minute X 4
C3: DB Back Ext. @ 4022. 6-8 reps. Rest 2 minutes X 4
Results:
A: Complete...very fast and light
B: 35#/hand - 45#/hand - 55#/hand
Last set of these were real tough and required a lot of focus. Maintaining a solid spine on this really sets the triplet behind it.
C1: 115# X 5 , 125 X 5 , 130 X 4 , 130 X 4.
C2: 7, 7, 5 Supine
C3: 8 reps all sets @ 15# dumbbell behind the neck.
Over all I felt strong today, particularly in the press which has never been a strong movement for me. The L Pull Ups after the press really make me feel my mid back. This work out made me sore last time and I am sure this time will be no different.
Post Workout: 2 scoops BCAA+G
40 grams grass fed whey
45 grams maltodextrin
1 Hour later: Seared Ahi Tuna salad on mixed greens
Turkey artichoke pressata sandwich
Ali and I had our 6 year old Emma with us all day and the weather was again amazing so we headed to the park for some sun and a little play time. I watched the two of them play tag for a little while and then we took a walk to the skate park and watched the skateboarders doing tricks on the ramps and in the empty pools they have there. When we walked back over to the play ground Emma and I launched into the most fun game of tag I have ever had. For 20 minutes we laughed, chased, jumped and climbed on, under and over every piece of equipment in the playground. For me it was like a really fun session of parkour or free running and I tried to be as creative as possible in bounding, jumping and moving through the environment. For Emma is was just play time plain and simple. But I watched her as she moved around, trying to mimic what she was seeing in me. She watched, processed and then acted and learned things about herself. I bet in our next game of tag she use her new skills and confidence against me. This is how kids and adults should play. I thought about this as we drove home and thought about parents I see everyday who are my age...even younger who can't play like this with their children. Sad for both...
Snack on the way home: Zone Bar
Cheat night dinner...lots of meat lovers pizza and a glass of red wine
Thursday, March 24, 2011
03-24-11 No easy day
Today is my Friday...the end of my work week. Tomorrow I start a three day weekend, three days of training and I was really looking forward to taking it easy today. I still have a recruit riding with me training and we were going to drive the out boundaries of our patrol district today to familiarize him with the area. That was the plan...
I knew right away when the pager went off that I would get no relaxing day. It read..."Barricaded subject in an attic on Curling Drive, SWAT requested". To be honest it sent shivers through me. Knowing that not more than a month ago a barricaded subject in an attic took the lives of Officers in St. Pete put my adrenals on overload.
The "call out" progressed as they do. Small perimeter teams moving contact to cover to gain a tactical advantage. Intel being fed back to the command post. Each operator trying to think two steps ahead while keeping their head in the game. I ended up right where I wanted to be...in the Bear Cat armored vehicle right in front of the house. I was assigned early on to be in the Cat's turret with a long gun covering the front of the house and providing cover for other operators moving around behind me. Long story short...after 7 rounds of 40mm CS gas and 2 more hand thrown gas grenades were delivered into the attic of the house, we made entry, did our job as a team, worked together and completed our mission safely and without injury.
I am proud to serve with my team and proud to call them my brothers.
Training day tomorrow, Saturday and Sunday and I am psyched up.
I knew right away when the pager went off that I would get no relaxing day. It read..."Barricaded subject in an attic on Curling Drive, SWAT requested". To be honest it sent shivers through me. Knowing that not more than a month ago a barricaded subject in an attic took the lives of Officers in St. Pete put my adrenals on overload.
The "call out" progressed as they do. Small perimeter teams moving contact to cover to gain a tactical advantage. Intel being fed back to the command post. Each operator trying to think two steps ahead while keeping their head in the game. I ended up right where I wanted to be...in the Bear Cat armored vehicle right in front of the house. I was assigned early on to be in the Cat's turret with a long gun covering the front of the house and providing cover for other operators moving around behind me. Long story short...after 7 rounds of 40mm CS gas and 2 more hand thrown gas grenades were delivered into the attic of the house, we made entry, did our job as a team, worked together and completed our mission safely and without injury.
I am proud to serve with my team and proud to call them my brothers.
Training day tomorrow, Saturday and Sunday and I am psyched up.
Wednesday, March 23, 2011
03-23-11 Rest Day
Today was a rest day from training but a work day never the less. That means up at 0400. A good day of eating and fairly relaxed.
Breakfast: Americano + 6 oz Goat Milk
5 eggs
Chicken Apple Sausage
3 Cups Spinach
Asparagus
Snack: Zone Bar
8 oz Goat Milk
Lunch: Chicken & Avocado Salad
5pm - 8 oz Goat Milk
Dinner: Chicken w/ pesto
Brocolli
Walnuts
I have been using protein and fish oil from Stronger Faster Healthier (SFH) for the last few months and I am very happy with both products.
The SFH Pure Whey is a very high quality protein made from milk from grass fed- free range cows that are not treated with antibiotics or hormones. I like that it is a very clean protein and is not overly sweetened or have the dessert like flavor of highly processed lower quality proteins.
I also have been using SFH Omega 3 Oil. They have 5 flavors which are all pretty amazing and the liquid delivery keeps me from having to swallow a ton of pills.
Breakfast: Americano + 6 oz Goat Milk
5 eggs
Chicken Apple Sausage
3 Cups Spinach
Asparagus
Snack: Zone Bar
8 oz Goat Milk
Lunch: Chicken & Avocado Salad
5pm - 8 oz Goat Milk
Dinner: Chicken w/ pesto
Brocolli
Walnuts
I have been using protein and fish oil from Stronger Faster Healthier (SFH) for the last few months and I am very happy with both products.
The SFH Pure Whey is a very high quality protein made from milk from grass fed- free range cows that are not treated with antibiotics or hormones. I like that it is a very clean protein and is not overly sweetened or have the dessert like flavor of highly processed lower quality proteins.
I also have been using SFH Omega 3 Oil. They have 5 flavors which are all pretty amazing and the liquid delivery keeps me from having to swallow a ton of pills.
- Zero after fish burp, zero fish taste
- The correct dosage and potency strength to ensure maximum health benefits- you would need to take 6-30 capsules of a competitor's product to get our same dosage
- Super fast absorption: Omega liquid oil formulation optimizes absorption efficiency and allows omega-3 fats to compete with the omega-6 bad fats.
Tuesday, March 22, 2011
03-22-11
A good start today. With 4 kids its easy to get a day started on the wrong foot but today was a breeze.
Breakfast: Americano
4 Oz Salmon
Left over pork loin
3 cups spinach + 2 cups brocolli
Macadamia nuts
Today was another in a long line of busy days at CrossFit Redline. Saw some really great things from our members and I couldn't be happier with their progress, I think they would agree. Here is a post from one of evening members that he put up on FaceBook...
"Awesome CrossFit Redline workout tonight! What a huge class, standing room only, everyone is fantastic, one huge family, if you know them or not, Cool! You created a masterpiece Anthony & Alison, take a bow. Great Job!
Stuff like this makes all of the hard work, programming, research and stress worth it with out a doubt.
9:30am - 10 Oz Goat Milk
M.A.P. Training today at noon on the airdyne bike.
M.A.P. stands for Maximum Aerobic Power and is a method of training your aerobic base by doing intervals of exercise at different percentages of your max sustainable output. The sustainable part is the important thing here because 95% and 95% of what is sustainable are two different things.
Training:
30 seconds @ 95% , 30 seconds @ 50% X 30
Every 5 sets rest 2 minutes off bike.
Put the bike outside in the sun and got my training done a some Vitamin D. Output was good and constant. Maintained 75-78 RPM on each 95% effort and hung out around 50 RPM on each 50% effort.
Post workout - 20 grams grass fed whey
40 grams Maltodextrin
1 Hour Later- 8 oz. Mahi Mahi
1 Large Sweet Potato
Macadamia nuts
5pm 10 Oz Goat Milk
Dinner - Pesto Chicken
3 cups mixed veggies
Large mixed green salad w/olives, grapes, blueberries walnuts
Bedtime Goat Milk
Breakfast: Americano
4 Oz Salmon
Left over pork loin
3 cups spinach + 2 cups brocolli
Macadamia nuts
Today was another in a long line of busy days at CrossFit Redline. Saw some really great things from our members and I couldn't be happier with their progress, I think they would agree. Here is a post from one of evening members that he put up on FaceBook...
"Awesome CrossFit Redline workout tonight! What a huge class, standing room only, everyone is fantastic, one huge family, if you know them or not, Cool! You created a masterpiece Anthony & Alison, take a bow. Great Job!
Stuff like this makes all of the hard work, programming, research and stress worth it with out a doubt.
9:30am - 10 Oz Goat Milk
M.A.P. Training today at noon on the airdyne bike.
M.A.P. stands for Maximum Aerobic Power and is a method of training your aerobic base by doing intervals of exercise at different percentages of your max sustainable output. The sustainable part is the important thing here because 95% and 95% of what is sustainable are two different things.
Training:
30 seconds @ 95% , 30 seconds @ 50% X 30
Every 5 sets rest 2 minutes off bike.
Put the bike outside in the sun and got my training done a some Vitamin D. Output was good and constant. Maintained 75-78 RPM on each 95% effort and hung out around 50 RPM on each 50% effort.
Post workout - 20 grams grass fed whey
40 grams Maltodextrin
1 Hour Later- 8 oz. Mahi Mahi
1 Large Sweet Potato
Macadamia nuts
5pm 10 Oz Goat Milk
Dinner - Pesto Chicken
3 cups mixed veggies
Large mixed green salad w/olives, grapes, blueberries walnuts
Bedtime Goat Milk
Monday, March 21, 2011
03-21-11
Training day today and I was really looking forward to getting to the box today. Had an easy start to the day. With it being spring break I don't have 4 kids to get ready for school before hauling ass to the box for classes.
Breakfast: 2 Chicken Sausage
3 Eggs over easy
3 Cups of spinach
1 squash
Another day of busy classes. We have seen more visitors this year than in previous years and we are making a good impression on each and every one of them. I had a little pop quiz today with one of my classes to see if they could name the energy system we were training today at the box. Bingo...anaerobic lactic!
Met OPT on-line client and CCP Coach Dave Regula this afternoon when he came in for training. Always good to meet another Big Dawg and Coach. Dave is from Windy City CrossFit in Chicago and is a very good athlete and was a real pleasure to meet him. Looking forward to chatting with him more tomorrow.
Pre-workout- 2 scoops BCAA+G
Training at 1330 hours:
A: DB Step Up @4141; 12,10,8,6- Rest 1 minute b/t legs
B: Reverse sled drag 60 seconds X 4, rest 3 min b/t efforts; focus on extending from VMO toe to heel.
C1: Close Grip Bench @50X1; 3-5 X 5, Rest 2 minutes
C2: Bent over DB Row @2010; 10-12 X 5, Rest 2 minutes
Results:
A: 10# - 15# - 20# - 20#
I changed my set up a little today. I stood to the side of the box instead of behind it. I was able to get the feeling in the hamstring and glute rather being completely quad dominant. This position also allowed me to apply power without having to push off the floor with my bottom leg.
B: 1 Drag w/ 135# sled and 3 w/160# sled.
Took shorts step and focused on extending the knee and going toe to heel.
C1: 155 X 5, 165 X 5, 165 X 5, 170 X 5, 175 X 4.
C2: 35 X 12, 45 X 12, 45 X 12, 55 X 10, 55 X 12
Post workout- 8 Oz. Goat Milk
40 grams grass fed whey
45 grams Maltodextrin
2 scoops BCAA+G
1 Hour Later- 7 Oz. ground beef
250 grams Sweet Potato (+/- 50 grams carbs)
5pm 8 Oz. Goat Milk
Dinner: Stuffed Pork Roast
Spinach
Mixed green salad w/ grapes, artichokes and nuts
Late night- 8 oz. Goat Milk.
Coach- I included a couple of videos from August of last year. One of a snatch training day from the Big Dawg blog and one of a clean & jerk day. I thought it might be helpful to you since I don't believe you have seen me work these before.
Snatch: http://vimeo.com/14371544
C& J: http://vimeo.com/14402969
Breakfast: 2 Chicken Sausage
3 Eggs over easy
3 Cups of spinach
1 squash
Another day of busy classes. We have seen more visitors this year than in previous years and we are making a good impression on each and every one of them. I had a little pop quiz today with one of my classes to see if they could name the energy system we were training today at the box. Bingo...anaerobic lactic!
Met OPT on-line client and CCP Coach Dave Regula this afternoon when he came in for training. Always good to meet another Big Dawg and Coach. Dave is from Windy City CrossFit in Chicago and is a very good athlete and was a real pleasure to meet him. Looking forward to chatting with him more tomorrow.
Pre-workout- 2 scoops BCAA+G
Training at 1330 hours:
A: DB Step Up @4141; 12,10,8,6- Rest 1 minute b/t legs
B: Reverse sled drag 60 seconds X 4, rest 3 min b/t efforts; focus on extending from VMO toe to heel.
C1: Close Grip Bench @50X1; 3-5 X 5, Rest 2 minutes
C2: Bent over DB Row @2010; 10-12 X 5, Rest 2 minutes
Results:
A: 10# - 15# - 20# - 20#
I changed my set up a little today. I stood to the side of the box instead of behind it. I was able to get the feeling in the hamstring and glute rather being completely quad dominant. This position also allowed me to apply power without having to push off the floor with my bottom leg.
B: 1 Drag w/ 135# sled and 3 w/160# sled.
Took shorts step and focused on extending the knee and going toe to heel.
C1: 155 X 5, 165 X 5, 165 X 5, 170 X 5, 175 X 4.
C2: 35 X 12, 45 X 12, 45 X 12, 55 X 10, 55 X 12
Post workout- 8 Oz. Goat Milk
40 grams grass fed whey
45 grams Maltodextrin
2 scoops BCAA+G
1 Hour Later- 7 Oz. ground beef
250 grams Sweet Potato (+/- 50 grams carbs)
5pm 8 Oz. Goat Milk
Dinner: Stuffed Pork Roast
Spinach
Mixed green salad w/ grapes, artichokes and nuts
Late night- 8 oz. Goat Milk.
Coach- I included a couple of videos from August of last year. One of a snatch training day from the Big Dawg blog and one of a clean & jerk day. I thought it might be helpful to you since I don't believe you have seen me work these before.
Snatch: http://vimeo.com/14371544
C& J: http://vimeo.com/14402969
Sunday, March 20, 2011
03-20-11
SWAT training on my day off this past Wednesday allowed me to take day today off. I got a solid 8 hours of sleep and woke feeling refreshed and hungry. For once in a long while had no where to rush off to, no one waiting for me and the house was fairly quiet. Spent a few hours doing something I used to enjoy very much...messing around with our home theater system.
Spent a few hours at the box cleaning, organizing some new gear we just got and made some room for new stuff that should be here in a few days. Painted up some new kettlebells too. Some of the Big Dawgs were there finishing up their training.
Spent the last few hours of the afternoon at the beach with Ali, Emma and Rylie. The girls played in the sand and ran along the water's edge while Ali and sat and enjoyed the amazing weather. Relaxing day...come back soon.
Food:
Breakfast- 5 eggs from our friends farm
3 Oz chicken
3 Cups spinach
1 Zucchini
1/2 Avocado
10am- 8 Oz Goat Milk
Lunch- 2 Chicken Tacos w/guacamole
Dinner- Large mixed green salad w/ chicken
3 hard boiled eggs
brocolli, cauliflower, artichokes, olives
Bedtime- 8 Oz Goat Milk
Looking forward to tomorrow's training and meeting Dave and OPT on-line client in town on vacation.
Spent a few hours at the box cleaning, organizing some new gear we just got and made some room for new stuff that should be here in a few days. Painted up some new kettlebells too. Some of the Big Dawgs were there finishing up their training.
Spent the last few hours of the afternoon at the beach with Ali, Emma and Rylie. The girls played in the sand and ran along the water's edge while Ali and sat and enjoyed the amazing weather. Relaxing day...come back soon.
Food:
Breakfast- 5 eggs from our friends farm
3 Oz chicken
3 Cups spinach
1 Zucchini
1/2 Avocado
10am- 8 Oz Goat Milk
Lunch- 2 Chicken Tacos w/guacamole
Dinner- Large mixed green salad w/ chicken
3 hard boiled eggs
brocolli, cauliflower, artichokes, olives
Bedtime- 8 Oz Goat Milk
Looking forward to tomorrow's training and meeting Dave and OPT on-line client in town on vacation.
Friday, March 18, 2011
03-18-11 Rest Day
Rest day from training and man I need it. Posterior chain is lit up! Sitting in a patrol car for 10 hours doesn't help either. Late night getting the kids ready for their trip to Virginia. 6 hours of not so good sleep. Mid-day sleepy that I think was a combination of trying to recover and a poor night of sleep.
Thought a lot about yesterday's event and how much better I will do 8 or 9 months from now. I talked to Jeff about the event and my pleasant surprise with my output given my recent training, nutrition and injury. He said there is something in there, untapped, untrained waiting to come out. This time next year I will have tapped into that something and I will be a different athlete with a huge engine and polished skill.
Until then, I am actually happy and somewhat relieved that I have slipped down in the rankings so I can get back to my training and to building that engine.
Food:
0430- 6 oz. Goat Milk
Breakfast: 7 oz. of chicken
4 cups spinach
1 zucchini
cashews
6 Oz. Goat milk
10am Protein Bar 30grams
Lunch: 8 oz. lean ground beef
Sweet potato
Mixed green salad w/ grapes, blueberries
Olive Oil
3pm 6 oz. Goat Milk
Dinner: Baked chicken
Corned Beef
potatoes, turnips and carrots
Brocolli
Bed- 6 oz Goat Milk.
Thought a lot about yesterday's event and how much better I will do 8 or 9 months from now. I talked to Jeff about the event and my pleasant surprise with my output given my recent training, nutrition and injury. He said there is something in there, untapped, untrained waiting to come out. This time next year I will have tapped into that something and I will be a different athlete with a huge engine and polished skill.
Until then, I am actually happy and somewhat relieved that I have slipped down in the rankings so I can get back to my training and to building that engine.
Food:
0430- 6 oz. Goat Milk
Breakfast: 7 oz. of chicken
4 cups spinach
1 zucchini
cashews
6 Oz. Goat milk
10am Protein Bar 30grams
Lunch: 8 oz. lean ground beef
Sweet potato
Mixed green salad w/ grapes, blueberries
Olive Oil
3pm 6 oz. Goat Milk
Dinner: Baked chicken
Corned Beef
potatoes, turnips and carrots
Brocolli
Bed- 6 oz Goat Milk.
Thursday, March 17, 2011
03-17-11
I had training to do today that was built especially for me and there to address my needs as an athlete. I did not do it though. No instead I competed in the first event of this year's CrossFit Games Opens.
As many rounds as possible in 10 Minutes of 30 Double Unders and 15 Power Snatches @75#.
I came into it only for the experience and to be a leader for our members and visitors. I wasnt really expecting much, after all I just had a back injury and I have been doing a mass gain with little to no met con. None of that mattered after 3, 2, 1 Go!
The first round was fast and unbroken and then I dialed it back and just pushed along at around 85-90%. I tried not to dig too deep, took my time in transition and got chalk when I needed it. I even dabbed a little sweat of my brow. I felt quite good that my aerobic capacity was in order and my power production was good. I shut it down 10-12 seconds early and put up an even 6 round score good for 270 points.
A few observations; as a good pupil of Coach Burgener I maintained my hook grip the entire time I had the bar in my hands which killed my forearms and made gripping the rope a little tough. Also after the 4th round I switched from a snatch grip width to a clean grip width and found all kids of new speed. I think had I started in the clean grip from Go, 7 rounds was doable for me.
It will be tough for me not to compete each week as the events are released and I guess I will play it by ear as this happens. I know my goal is the 2012 opens but its hard to resist.
FOOD;
Breakfast: 4 eggs + 3 oz chicken
2 Pieces of bacon
3 cups of spinach and 12-15 spears of asparagus
coconut oil
Pre Workout- 2 Scoops BCAA+G
Post Workout- Coconut Water
8 Oz Goat Milk
40 grams Grass Fed Whey
45 grams Maltodextrin
2 Scoops BCAA+G
1 Hour Later- 7 oz. chicken
Large sweet potato
Late Afternoon- 8 Oz. Goat Milk
Dinner- 8 oz Steak
4 Cups Brocolli
Guacamole
As many rounds as possible in 10 Minutes of 30 Double Unders and 15 Power Snatches @75#.
I came into it only for the experience and to be a leader for our members and visitors. I wasnt really expecting much, after all I just had a back injury and I have been doing a mass gain with little to no met con. None of that mattered after 3, 2, 1 Go!
The first round was fast and unbroken and then I dialed it back and just pushed along at around 85-90%. I tried not to dig too deep, took my time in transition and got chalk when I needed it. I even dabbed a little sweat of my brow. I felt quite good that my aerobic capacity was in order and my power production was good. I shut it down 10-12 seconds early and put up an even 6 round score good for 270 points.
A few observations; as a good pupil of Coach Burgener I maintained my hook grip the entire time I had the bar in my hands which killed my forearms and made gripping the rope a little tough. Also after the 4th round I switched from a snatch grip width to a clean grip width and found all kids of new speed. I think had I started in the clean grip from Go, 7 rounds was doable for me.
It will be tough for me not to compete each week as the events are released and I guess I will play it by ear as this happens. I know my goal is the 2012 opens but its hard to resist.
FOOD;
Breakfast: 4 eggs + 3 oz chicken
2 Pieces of bacon
3 cups of spinach and 12-15 spears of asparagus
coconut oil
Pre Workout- 2 Scoops BCAA+G
Post Workout- Coconut Water
8 Oz Goat Milk
40 grams Grass Fed Whey
45 grams Maltodextrin
2 Scoops BCAA+G
1 Hour Later- 7 oz. chicken
Large sweet potato
Late Afternoon- 8 Oz. Goat Milk
Dinner- 8 oz Steak
4 Cups Brocolli
Guacamole
Wednesday, March 16, 2011
03-16-11
Today ended up being every bit as long as I thought it would be. Out the door at 0550 with a full cooler and gym bag packed with the changes of clothes I would need for the day.
Breakfast in the car: Americano
6 Oz. rotisserie chicken
Cashews
Pre Workout- 2 scoops of BCAA+G
I am using BCAA+G from Metabolic Response Modifiers (MRM). This stuff absolutely will not mix into water and just floats on top. I have gotten pretty good at just throwing the powder into my mouth and chasing it with water. No fuss, no shaker.
As much as I love working out with my training partners, there just something about about having the gym all to yourself. This morning was particularly nice and sunrise at the box was beautiful.
Training:
A: KBS 1.5 pood X 10; rest 1 Minute X 3
B: Single dumbbell Leg Dead Lift @2010 X12; rest 1 min b/t legs X 3
C1: Press @ 12X2; 4-6 X 4 Rest 1 Minute
C2: L- Pull Ups X 4 Rest 1 Minute
C3: DB Back Ext. @ 4022; 6-8 X 4 Rest 2 Minutes
Results:
A Complete
B Complete w/ 20#, 30#, 35# http://vimeo.com/21138451
C1: 115# X 6 for 2 sets and 115# X 5 for 2.
C2: 5 Overhanded, 6 Underhanded, 5 mixed, 4 mixed
C3: 20# all sets
Post Workout: 10 oz Goat Milk
40 grams Grass Fed Whey
45 Grams Maltodextrin
2 Scoops BCAA+G
1 Hour Later (0900) 6 Oz. Ground Beef
Sweet Potato
1045 7 oz. Rotisserie Chicken
Apple
Cashews
Lunch Large Caesar Salad w 2X chicken
Dinner 8 Oz Burger patty
Guacamole
Large Sweet Potato
Bed Time 6 oz. Goat Milk
Tomorrow will be a fun day at Redline as we hit Event 1 of the 2011 Games. We have several out of town Crossfitters who will be joining us. I am planning on doing the workout early and then doing my prescribed workout later in the day. I am going to play it by ear and pace it while I see how I feel.
Breakfast in the car: Americano
6 Oz. rotisserie chicken
Cashews
Pre Workout- 2 scoops of BCAA+G
I am using BCAA+G from Metabolic Response Modifiers (MRM). This stuff absolutely will not mix into water and just floats on top. I have gotten pretty good at just throwing the powder into my mouth and chasing it with water. No fuss, no shaker.
As much as I love working out with my training partners, there just something about about having the gym all to yourself. This morning was particularly nice and sunrise at the box was beautiful.
Training:
A: KBS 1.5 pood X 10; rest 1 Minute X 3
B: Single dumbbell Leg Dead Lift @2010 X12; rest 1 min b/t legs X 3
C1: Press @ 12X2; 4-6 X 4 Rest 1 Minute
C2: L- Pull Ups X 4 Rest 1 Minute
C3: DB Back Ext. @ 4022; 6-8 X 4 Rest 2 Minutes
Results:
A Complete
B Complete w/ 20#, 30#, 35# http://vimeo.com/21138451
C1: 115# X 6 for 2 sets and 115# X 5 for 2.
C2: 5 Overhanded, 6 Underhanded, 5 mixed, 4 mixed
C3: 20# all sets
Post Workout: 10 oz Goat Milk
40 grams Grass Fed Whey
45 Grams Maltodextrin
2 Scoops BCAA+G
1 Hour Later (0900) 6 Oz. Ground Beef
Sweet Potato
1045 7 oz. Rotisserie Chicken
Apple
Cashews
Lunch Large Caesar Salad w 2X chicken
Dinner 8 Oz Burger patty
Guacamole
Large Sweet Potato
Bed Time 6 oz. Goat Milk
Tomorrow will be a fun day at Redline as we hit Event 1 of the 2011 Games. We have several out of town Crossfitters who will be joining us. I am planning on doing the workout early and then doing my prescribed workout later in the day. I am going to play it by ear and pace it while I see how I feel.
Tuesday, March 15, 2011
03-15-11
Off day from training but a work day for me. Not the best night of sleep because I got sucked into the Bachelor with Ali and I am now dumber for it.
Got to work to 2 surprises; one I had a recruit riding along with me for training that I forgot about and two the station's stove was out of gas. The recruit was no big deal but not being able to cook my breakfast the way I want it is a huge deal. In the end I had to microwave my eggs and veggies. Not my favorite thing, but the job was done.
Having a recruit gave me the luxury to ride shotgun and let him do the driving, handle the radio and man computer. I basically was a tour guide pointing out prostitutes, ne'er do wells and the occasional crack head so my day was another low stress affair.
Incredibly long day tomorrow starting with training at 0600 at Redline. SWAT training from 0900 to 1700. The team will be paying a visit to Redline in the afternoon for a little team Half Murph. Then off to train the 25 or so girls from the Naples Juniors Volley Ball Club from 6-8 and finally home.
Lots of food prep and packaging done tonight because once I leave here at 0530 there will be no coming back.
Food For today:
Americano + 6 oz. Goat Milk
Bkfst: 4 Eggs + Chicken Sausage
4 Cups of mixed veggies
1/2 Avocado
0930 8 oz. Goat Milk
Lunch: 1/2 Rotisserie Chicken +/- 9oz.)
1 lb. Brocolli
Waldorf Salad w/extra olives & walnuts
6 oz. Goat Milk
3 pm Zone Bar
Dinner: 9 oz. Organic ground beef 85/15
Apple
Large salad w/ grapes, blueberries, walnuts
Late Night: 8 Oz. Goat Milk
Got to work to 2 surprises; one I had a recruit riding along with me for training that I forgot about and two the station's stove was out of gas. The recruit was no big deal but not being able to cook my breakfast the way I want it is a huge deal. In the end I had to microwave my eggs and veggies. Not my favorite thing, but the job was done.
Having a recruit gave me the luxury to ride shotgun and let him do the driving, handle the radio and man computer. I basically was a tour guide pointing out prostitutes, ne'er do wells and the occasional crack head so my day was another low stress affair.
Incredibly long day tomorrow starting with training at 0600 at Redline. SWAT training from 0900 to 1700. The team will be paying a visit to Redline in the afternoon for a little team Half Murph. Then off to train the 25 or so girls from the Naples Juniors Volley Ball Club from 6-8 and finally home.
Lots of food prep and packaging done tonight because once I leave here at 0530 there will be no coming back.
Food For today:
Americano + 6 oz. Goat Milk
Bkfst: 4 Eggs + Chicken Sausage
4 Cups of mixed veggies
1/2 Avocado
0930 8 oz. Goat Milk
Lunch: 1/2 Rotisserie Chicken +/- 9oz.)
1 lb. Brocolli
Waldorf Salad w/extra olives & walnuts
6 oz. Goat Milk
3 pm Zone Bar
Dinner: 9 oz. Organic ground beef 85/15
Apple
Large salad w/ grapes, blueberries, walnuts
Late Night: 8 Oz. Goat Milk
Monday, March 14, 2011
03-14-11
Alison secured a day off from work for me without me knowing so I got to sleep in several extra hours this morning. She also took the day off to spend it with me. This equals a low stress day that was very enjoyable for me. I have had a string of low/lower than normal stress days and my patience and tolerance is quiet high right now. I have also had several high calorie meals in the last week which has me feeling satisfied. My recovery feels very good and mentally I am feeling very sharp.
Breakfast: Americano
1/2 Rotisserie Chicken
Apple
Cashews
Stopped into the box early and checked out the morning classes. All of our clients are really doing well and are exceeding their own goals. We had 4 drop ins this morning, 2 from CrossFit King of Prussia and 2 from Mass. Getting excited for the sectionals to get started. This will be the first go at a CrossFit competition for several of our athletes and they are as ready as I can make them at this point in their training.
Went to Lululemon after the box and Alison had a fit session and got to pick out some great clothes. She left happy and as stress free as me.
A little wrinkle in my schedule puts me at work tomorrow instead off like I had planned so I had to bump tomorrow's training up one day.I will now be off from training tomorrow and will be back training on Wednesday morning early before SWAT training.
Training: Noon
A: DB Step Ups @ 4121; 12,10,8/leg; rest 1 min. b/t legs. http://vimeo.com/21031765
Box set so knee is approx. 2" above hip at the starting position.
B: Reverse Sled Drag 60 seconds @ constant pace and tension, moderately heavy X 4; rest 3 min.
Use VMO to extend leg. http://vimeo.com/21032266
C1: Close Grip Bench Press @ 50X1; 6,4,2,4,6; rest 2 min
C2: DB Bent Over Row @ 2010; 12-15 X 5 rest 2 min.http://vimeo.com/21032596
Results:
A: 10# on all sets. Found this difficult to feel in the glute/ham as directed. Seemed very quad dominant. Also tough not to push off the lower leg to initiate the movement.
B: 135# sled. Tried to keep the strides short and extend from toe to heal. VMO was on fire around the 30 second mark on each set. Blood volume in legs was huge. Rest walked each set. 3 minutes was ideal.
C1: 135-145-165-155-145 at tempo
C2: 35-45-45-45-45 at tempo
Post workout- 45 grams maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 Hour Later - 8 oz ground beef
Large sweet potato
Cashews
8 oz. Goat Milk
4:30 8 oz. Goat Milk
Out with the family to pick up a new T.V. Ours took a nose dive and with 4 kids in the house you can only get so far with no T.V. at all. 55" Samsung.
Late dinner: 3 big pieces of dark meat chicken
Handful of walnuts
10 oz Goat Milk.
Breakfast: Americano
1/2 Rotisserie Chicken
Apple
Cashews
Stopped into the box early and checked out the morning classes. All of our clients are really doing well and are exceeding their own goals. We had 4 drop ins this morning, 2 from CrossFit King of Prussia and 2 from Mass. Getting excited for the sectionals to get started. This will be the first go at a CrossFit competition for several of our athletes and they are as ready as I can make them at this point in their training.
Went to Lululemon after the box and Alison had a fit session and got to pick out some great clothes. She left happy and as stress free as me.
A little wrinkle in my schedule puts me at work tomorrow instead off like I had planned so I had to bump tomorrow's training up one day.I will now be off from training tomorrow and will be back training on Wednesday morning early before SWAT training.
Training: Noon
A: DB Step Ups @ 4121; 12,10,8/leg; rest 1 min. b/t legs. http://vimeo.com/21031765
Box set so knee is approx. 2" above hip at the starting position.
B: Reverse Sled Drag 60 seconds @ constant pace and tension, moderately heavy X 4; rest 3 min.
Use VMO to extend leg. http://vimeo.com/21032266
C1: Close Grip Bench Press @ 50X1; 6,4,2,4,6; rest 2 min
C2: DB Bent Over Row @ 2010; 12-15 X 5 rest 2 min.http://vimeo.com/21032596
Results:
A: 10# on all sets. Found this difficult to feel in the glute/ham as directed. Seemed very quad dominant. Also tough not to push off the lower leg to initiate the movement.
B: 135# sled. Tried to keep the strides short and extend from toe to heal. VMO was on fire around the 30 second mark on each set. Blood volume in legs was huge. Rest walked each set. 3 minutes was ideal.
C1: 135-145-165-155-145 at tempo
C2: 35-45-45-45-45 at tempo
Post workout- 45 grams maltodextrin
40 grams grass fed whey
3 scoops BCAA+G
1 Hour Later - 8 oz ground beef
Large sweet potato
Cashews
8 oz. Goat Milk
4:30 8 oz. Goat Milk
Out with the family to pick up a new T.V. Ours took a nose dive and with 4 kids in the house you can only get so far with no T.V. at all. 55" Samsung.
Late dinner: 3 big pieces of dark meat chicken
Handful of walnuts
10 oz Goat Milk.
Sunday, March 13, 2011
03-13-11
10 am training. Low 70's at Redline this morning. Big Dawgs are all here training. Discussed summation scoring system with Jared and took some measurements. He will be cutting way back on his fruit intake until we see some better scores in the iliac area and he has some work to do with stress.
Another decent night of sleep but the time change through my daily schedule off a little.
writing some programs this morning after training for Nick and Redline. Nick is doing quite well and is responding to the program I have designed for him.
Time with the family and going to see a hockey game tonight.
Today's Training:
Air Dyne 30 minutes @ 120-125 bpm
Beautiful morning so I put the bike outside in the sun. I monitored HR with a Polar FT1 heart rate monitor. Difficult time staying with my prescribed zone...especially with the fast paced music in my I Pod. Averaged 127 bpm during the 30 minutes and feel very good.Post workout fuel was 1 scoop of Refuel and 25 grams of grass fed whey.
Lunch 1 hour later: Half Rotisserie chicken
Small Greek salad
Sweet Potato w/cinnamon
3:30pm 8 oz. Goat Milk
Although I don't consider myself in competition form right now, I registered for this year's CrossFit Games Opens. CrossFit Redline is a registered affiliate and several of our athletes are competing. From day 1 I have lead from the front. I have never asked any of our clients to do anything I haven't already done. For me not to compete in some form wouldn't feel right to me so regardless of my current conditioning, I will compete right next my people.
Another decent night of sleep but the time change through my daily schedule off a little.
writing some programs this morning after training for Nick and Redline. Nick is doing quite well and is responding to the program I have designed for him.
Time with the family and going to see a hockey game tonight.
Today's Training:
Air Dyne 30 minutes @ 120-125 bpm
Beautiful morning so I put the bike outside in the sun. I monitored HR with a Polar FT1 heart rate monitor. Difficult time staying with my prescribed zone...especially with the fast paced music in my I Pod. Averaged 127 bpm during the 30 minutes and feel very good.Post workout fuel was 1 scoop of Refuel and 25 grams of grass fed whey.
Lunch 1 hour later: Half Rotisserie chicken
Small Greek salad
Sweet Potato w/cinnamon
3:30pm 8 oz. Goat Milk
Although I don't consider myself in competition form right now, I registered for this year's CrossFit Games Opens. CrossFit Redline is a registered affiliate and several of our athletes are competing. From day 1 I have lead from the front. I have never asked any of our clients to do anything I haven't already done. For me not to compete in some form wouldn't feel right to me so regardless of my current conditioning, I will compete right next my people.
Saturday, March 12, 2011
03-12-11
First post using my new Samsung Galaxy Tab. Midmorning at Redline...
Had a very good night of sleep in the neighborhood of 9 hours which for me is amazing. One disturbance when a visitor from CF Scotsdale who contacted me earlier in the day must have drunk dialed my phone at 1am.
Meeting with new clients at Redline @ 0800. Redline has seen an amazing amount of growth in the last month. A total of 27 new people have joined us! I would like to think that the word is out that we are the place to be for real programming. Time will tell but our clients new and old are loving our programming and their results are undeniable.
Soccer game first thing this morning for my 10 year old Justus.
Big Dawgs will be at the box soon for today's tester.
Today's Training:
3 Heavy Hang Power Cleans unbroken
Row 250 meters @ 97#
Rest walk 6 min b/t sets X 5
Record times per row and loads HPC.
Results:
Set 1- 185# HPC :46 second row
Set 2- 185# HPC :47 second row
Set 3- 190# HPC :48 second row http://vimeo.com/20962484
Set 4- 195# HPC :47 second row
Set 5- 200# HPC :51 second row
This was the first real test of my lower back since injuring it 2 weeks ago. I am extremely happy with today's results considering 10 days ago I had no forward flexion and had a hard time just putting on socks.
Had a good conversion with Jeff after training about energy systems, fueling after training, super compensation theory and prepping for this year's CF Games Opens.
I think we are making excellent progress in educating our clients about energy system training, how we do it and why. Our understanding of PWO fueling has come along way and having summation scoring system in place has really helped our awareness. As far as prepping for the games, this year's system certainly allows a larger degree of error on the part of the athlete. Instead of only having one weekend to have their A game ready, they now have 6 weeks and multiple chances at an event to get an outcome that are satisfied with. This is a better test of fitness in my opinion, if fitness is being prepared for anything at anytime. Not just who happens to be the most prepared on this particular weekend.
Food:
0700- Smoked Pepper Chicken sausage
4 eggs
3 cups of mixed veggies
handful of olives
8 oz. Goat milk
1030 Pre-workout Americano
2 scoops BCAA+G
Post workout 40 grams grass fed whey
45 grams maltodextrin
2 scoops BCAA+G
1 Hour Later 7-8 oz grilled salmon
mound of steamed brocolli
1645 8 oz Goat Milk
To be continued....Dinner out tonight with the kids. DaRuMa Japanese Steakhouse
Had a very good night of sleep in the neighborhood of 9 hours which for me is amazing. One disturbance when a visitor from CF Scotsdale who contacted me earlier in the day must have drunk dialed my phone at 1am.
Meeting with new clients at Redline @ 0800. Redline has seen an amazing amount of growth in the last month. A total of 27 new people have joined us! I would like to think that the word is out that we are the place to be for real programming. Time will tell but our clients new and old are loving our programming and their results are undeniable.
Soccer game first thing this morning for my 10 year old Justus.
Big Dawgs will be at the box soon for today's tester.
Today's Training:
3 Heavy Hang Power Cleans unbroken
Row 250 meters @ 97#
Rest walk 6 min b/t sets X 5
Record times per row and loads HPC.
Results:
Set 1- 185# HPC :46 second row
Set 2- 185# HPC :47 second row
Set 3- 190# HPC :48 second row http://vimeo.com/20962484
Set 4- 195# HPC :47 second row
Set 5- 200# HPC :51 second row
This was the first real test of my lower back since injuring it 2 weeks ago. I am extremely happy with today's results considering 10 days ago I had no forward flexion and had a hard time just putting on socks.
Had a good conversion with Jeff after training about energy systems, fueling after training, super compensation theory and prepping for this year's CF Games Opens.
I think we are making excellent progress in educating our clients about energy system training, how we do it and why. Our understanding of PWO fueling has come along way and having summation scoring system in place has really helped our awareness. As far as prepping for the games, this year's system certainly allows a larger degree of error on the part of the athlete. Instead of only having one weekend to have their A game ready, they now have 6 weeks and multiple chances at an event to get an outcome that are satisfied with. This is a better test of fitness in my opinion, if fitness is being prepared for anything at anytime. Not just who happens to be the most prepared on this particular weekend.
Food:
0700- Smoked Pepper Chicken sausage
4 eggs
3 cups of mixed veggies
handful of olives
8 oz. Goat milk
1030 Pre-workout Americano
2 scoops BCAA+G
Post workout 40 grams grass fed whey
45 grams maltodextrin
2 scoops BCAA+G
1 Hour Later 7-8 oz grilled salmon
mound of steamed brocolli
1645 8 oz Goat Milk
To be continued....Dinner out tonight with the kids. DaRuMa Japanese Steakhouse
Friday, March 11, 2011
03-11-11
Front squat today...my nemesis. Like a lot people that get into CrossFit and get the feeling of a good met-con with its cortisol and adrenaline high, I slipped into a routine of glossing over some the stuff I need the most like heavy front squats and dove back into the blood bath of Filthy Fifty or or one of its look-a- likes. Big Mistake!
Fast forward to the CrossFit Games Dirty South Regional Qualifiers and the event 1 is to find your 1 rep max Clean & Jerk in 10 minutes. I load up and hit a 235# split clean and I hear a guy in the crowd say "why the hell is he split cleaning". I felt like saying " 'cause I can't front squat shit"! I knew it was a major weak spot of mine, but I used the-maybe it won't pop up mentality- and thought I would just make up the points in a fast paced event. It never works...
Training:
A: Front Squat @ 40X1; 6,4,2 Rest 4 minutes. (Video)
1st. Set http://vimeo.com/20934534
2nd. Set http://vimeo.com/20934709
3rd. Set http://vimeo.com/20934853
B1: Weighted Chin; 1,1,1,1 Rest 3 minutes
B2: Weighted Dip; 1,1,1,1 Rest 3 minutes
C: DB Back Extensions @4022; 10,8,6
Results:
A: 135 X 6, 165X4, 175X2
B1: 45-55-65-70
B2:45-55-65-70
C: 10-15-20
I was happy with my posture in the squat given that I had a low back injury about 2 weeks ago. Intent was to move bar quickly but right now its a bit slow. Chins and dips felt pretty good. I actually think I shorted myself here, probably had 5-10 lbs more. Back extensions today were better than Tuesday. Confidence that my low back isn't going to snap is growing.
Food:
Up at 4am to get to Spec. Ops for a search warrant so no time for breakfast first thing.
0415- 8 oz. Goat Milk + Quad Americano
0730- 3 Eggs + 4 oz NY strip
Bowl Of Fruit
Side of Avocado
0930 6 oz. Goat Milk
1130 6 oz. Goat Milk
1245 2 Scoops BCAA+G pre-workout
1400 8 oz Goat Milk + 40 gms grass fed whey
40 gms Maltodextrin
1500 Large sweet potato
8 oz rotisserie chicken
Cashews
1900 Caeser Salad w/ 7 Oz grilled salmon
5 oz mixed veggies
Sweet Potato
Fast forward to the CrossFit Games Dirty South Regional Qualifiers and the event 1 is to find your 1 rep max Clean & Jerk in 10 minutes. I load up and hit a 235# split clean and I hear a guy in the crowd say "why the hell is he split cleaning". I felt like saying " 'cause I can't front squat shit"! I knew it was a major weak spot of mine, but I used the-maybe it won't pop up mentality- and thought I would just make up the points in a fast paced event. It never works...
Training:
A: Front Squat @ 40X1; 6,4,2 Rest 4 minutes. (Video)
1st. Set http://vimeo.com/20934534
2nd. Set http://vimeo.com/20934709
3rd. Set http://vimeo.com/20934853
B1: Weighted Chin; 1,1,1,1 Rest 3 minutes
B2: Weighted Dip; 1,1,1,1 Rest 3 minutes
C: DB Back Extensions @4022; 10,8,6
Results:
A: 135 X 6, 165X4, 175X2
B1: 45-55-65-70
B2:45-55-65-70
C: 10-15-20
I was happy with my posture in the squat given that I had a low back injury about 2 weeks ago. Intent was to move bar quickly but right now its a bit slow. Chins and dips felt pretty good. I actually think I shorted myself here, probably had 5-10 lbs more. Back extensions today were better than Tuesday. Confidence that my low back isn't going to snap is growing.
Food:
Up at 4am to get to Spec. Ops for a search warrant so no time for breakfast first thing.
0415- 8 oz. Goat Milk + Quad Americano
0730- 3 Eggs + 4 oz NY strip
Bowl Of Fruit
Side of Avocado
0930 6 oz. Goat Milk
1130 6 oz. Goat Milk
1245 2 Scoops BCAA+G pre-workout
1400 8 oz Goat Milk + 40 gms grass fed whey
40 gms Maltodextrin
1500 Large sweet potato
8 oz rotisserie chicken
Cashews
1900 Caeser Salad w/ 7 Oz grilled salmon
5 oz mixed veggies
Sweet Potato
Thursday, March 10, 2011
03-10-11
Rest Day for training but a work day for me. A typical work day for me begins with an 0415 wake up and my shift starts at 0530. I do spend much of my day in a patrol car driving around so my hips and hamstrings tend to get tight, even more so the day after squatting. Walking and stretching when possible helps.
Food:
1 scoop of BCAA-G upon waking
8 oz. Goat Milk
1 Hour later @ work:
4 Eggs w/Chicken Sausage
1 Squash & 1 Zucchini sauteed in Coconut oil
3 cups of spinach
1/2 Avocado
Mid Morning-
6 Oz. Goat Milk
Protein Bar (30g. Pro)
Lunch:
8 oz grilled Chicken breast
1 lb bag of brocolli
1/2 Avocado
4pm- 8 Oz Goat Milk
Dinner w/ Family:
5 Guys Burger
8:45pm- 8 Oz Goat Milk
Bedtime- 1 Scoop BCAA+G
Tomorrow is a very busy day beginning with a 0500 search warrant with SWAT. Then an 0830 Chiro appointment for a follow on the lower back. I am Coaching 2 classes. One at 10 and one at noon. My training time will be from 1300-1500 hours. Tomorrow morning is also a weigh in for me. Should be around 180#...
Food:
1 scoop of BCAA-G upon waking
8 oz. Goat Milk
1 Hour later @ work:
4 Eggs w/Chicken Sausage
1 Squash & 1 Zucchini sauteed in Coconut oil
3 cups of spinach
1/2 Avocado
Mid Morning-
6 Oz. Goat Milk
Protein Bar (30g. Pro)
Lunch:
8 oz grilled Chicken breast
1 lb bag of brocolli
1/2 Avocado
4pm- 8 Oz Goat Milk
Dinner w/ Family:
5 Guys Burger
8:45pm- 8 Oz Goat Milk
Bedtime- 1 Scoop BCAA+G
Tomorrow is a very busy day beginning with a 0500 search warrant with SWAT. Then an 0830 Chiro appointment for a follow on the lower back. I am Coaching 2 classes. One at 10 and one at noon. My training time will be from 1300-1500 hours. Tomorrow morning is also a weigh in for me. Should be around 180#...
Wednesday, March 9, 2011
03-09-11
Off day from training... spent this afternoon setting up the blog and finding the easiest way to load video to it. I eat better and more consistently when I am at work for some reason. I have the cooler right next to me and can get into it regularly. Will be trying to up the milk intake this week and work up to a half gallon per day. At $12 a gallon for goat milk this is gonna be pricey.
FOOD:
Wake up: 1 scoop MRM BCAA+G
am: Coffee
4 Eggs scrambled
3 Oz chicken
Spinach
Melon Slices
Macadamia Nuts
Noon: 8-9 oz. of Chicken
Mashed Sweet Potato
Cup of steamed veggies
Wall Nuts
2pm: 1 Scoop BCAA+G
4pm: 8 Oz. Goat Milk
Dinner: Large Greek salad w/extra olives
Grilled Chicken Breast
Grapes
Bedtime: 8 oz. Goat Milk
FOOD:
Wake up: 1 scoop MRM BCAA+G
am: Coffee
4 Eggs scrambled
3 Oz chicken
Spinach
Melon Slices
Macadamia Nuts
Noon: 8-9 oz. of Chicken
Mashed Sweet Potato
Cup of steamed veggies
Wall Nuts
2pm: 1 Scoop BCAA+G
4pm: 8 Oz. Goat Milk
Dinner: Large Greek salad w/extra olives
Grilled Chicken Breast
Grapes
Bedtime: 8 oz. Goat Milk
Day1 03-08-11
Today is day 1 in what I consider a project in my finding my true potential as a competitive CrossFit athlete. For too long I have let my own biases towards training get in the way of real progress in strength training. Wanting to get into a met-con and feel that hit of adrenaline versus working on my front squat has been the theme. As far as the general walking around population goes, I am quiet strong and very athletic. However, when compared to others in my chosen sport, CrossFit, I have some weaknesses that must addressed in order for me to progress to the next level of competition.
This blog will detail at least the next 9 months of my life as an athlete. With the help of my friend and mentor James FitzGerald from Optimum Performance Training I will go about developing a strength base on top of which I can layer all of the skills and athleticism I have gained through CrossFit. Videos of certain movements will be posted as requested by James for analysis as well as my diet, supplementation and general thoughts on the training, recovery, mood etc...
Goals from the outset; increase bodyweight and lean body mass for a May 1 weigh in of 185 lbs. Currently 175 lbs. Increase absolute strength.
Training:
Build to an 8 RM Split Squat @ 3010; Rest as needed (Video Attached)
Build to an 8 RM Powell Raise @ 3010 during rest from Split Squat
Sorensen- as many seconds as possible.
+
A: DB Split Squat @3010- 12,10,8 Rest 1 minute between sets
B: DB Back Ext. @4022- 12,10,8,6 Rest 3 minutes between sets
C: FLR 2 attempts
8Rm Split Squat - 55# per hand. Tempo was slow but intent was there. http://vimeo.com/20847973
8 Rm Powell Raise - 20#. Again tempo was slightly an issue.
Sorensen AMSAP- 126 seconds. Lower back injury was on my mind. Had more.
A: 25#, 30#, 35# lbs DB per hand.
First Set: http://vimeo.com/20848269
Last Set: http://vimeo.com/20849011
B: No weight on first set, 8# - 10# - 15#
C: 1:10 and :58
Lower back is feeling better. Rest, ice and electric stim at the chiro. Did some feeling out to see how it would react. Back Ext felt good surpisingly. Should be ready to pick it up here in the next few days
Food:
am: 2 Chicken Sausage w/ 2 Eggs
3 Cups Mixed Veggies Sauteed
3 Cups Spinach
Walnuts
Coffee and 6 Oz. Goat Milk
late am: protein bar (30 grams protein)
pre-workout - 2 scoops MRM BCAA+G
Post Workout - 8 Oz. Goat Milk
40 gms Grass Fed Whey
45 gms maltodextrin
2 Scoops MRM BCAA+G
1 Hour Later: 2 Salmon Burgers
2 Cups steamed veggies
1 Apple
Walnuts
Busy evening with no access to food. Standing a post on VIP detail for Former President Clinton
10pm - 12 Oz. Goat Milk
Not a typical day of food but one that pops up from time to time due to my schedule.
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