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