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.
Monday, May 30, 2011
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
Thursday, May 5, 2011
05-05-11
Full day today, training in the morning then SWAT this afternoon. We are doing a plain clothes carry course today. This will be interesting as most of the time we train in our gear and duty holsters so being in shorts and t shirts should be fun. Honestly i rarely carry a firearm off duty anymore. My first few years of law enforcement i had a gun and or knife on me constantly. Any more i only carry when i am on the interstate or going to an unfamiliar town.
Training:
A: Clean Grip DL @ 55%; 8 sets of 2; rest 45 seconds
B: Clap Push Ups X 10; rest 1 minute X 5
C: GHRaise w/ 10# med ball under chin. 10 X 3; rest 90 seconds
D: 50 Ring Dips. Stop when reps slow. No grinders.
Results:
A: 195# all sets
B: Complete
C: Complete
D: Painful for left shoulder. In sets of 5-7. Kipping.
Training:
A: Clean Grip DL @ 55%; 8 sets of 2; rest 45 seconds
B: Clap Push Ups X 10; rest 1 minute X 5
C: GHRaise w/ 10# med ball under chin. 10 X 3; rest 90 seconds
D: 50 Ring Dips. Stop when reps slow. No grinders.
Results:
A: 195# all sets
B: Complete
C: Complete
D: Painful for left shoulder. In sets of 5-7. Kipping.
Tuesday, May 3, 2011
05-04-11
Now that we are done with the sectional WODs at Redline we can back to the business of getting our clients as strong as possible and sorting any strength imbalances that are out there. Almost across the board I see the same weaknesses in our clients and yesterday's CrossFit Total further highlighted what I already knew. We press well, we dead lift really well and we squat like shit. If that's not the programmer's bias showing up in his clients I don't know what is. So what did we do?
I introduced our group classes to their first real exposure to split squats and dumbbell Russian step ups today. My two groups were more than taken by surprise at the simple complexity of both movements and almost everyone went back to the dumbbell stack for a lighter pair after the first set. I am giving detailed set up instructions and most importantly telling everyone why we are training this way and the benefits they will see and feel. I really feel this is necessary so they understand the importance and value of it and focus on proper execution.
I also sat today down for a goal setting meeting with Jeff Magner, who is simply one of the best athletes I have ever seen. Jeff is one of our Coaches and just had a hell of run in CrossFit Games Opens. Although he did not qualify for Regionals he was in the 30-50 position range the whole time. As a 150# athlete that is pretty exceptional. Jeff and I will be working together to make some changes to his training to better prepare him for next year. To detail his journey Jeff has started a blog that he will use to report on his training, diet and supplementation. Check it out here...http://jeffmagner.blogspot.com/
Training:
A: muscle Up Practice for 5 minutes
B: Back Squat @ 30X1; 3-5 reps; rest 3 minutes X 4
C: DB Walking Lunges X 10/side; rest 90 seconds X 5
D: Mixed Grip Chins @31X1; 3-5 rest 2 minutes X 3
Results:
A: Complete. Left shoulder is causing all kinds of problems. Cortisone shot from a few months back is wearing off. Played with rings at different heights. Some with false grips and some without.
B: 185 X 5 , 185 X 5 , 190 X 3 , 190 X 3
C: Complete. All sets w/ 30# DB per hand
D: Pronated w/40# X 5 , Supinated w45# X 4 , Pronated w/40# X 4
I introduced our group classes to their first real exposure to split squats and dumbbell Russian step ups today. My two groups were more than taken by surprise at the simple complexity of both movements and almost everyone went back to the dumbbell stack for a lighter pair after the first set. I am giving detailed set up instructions and most importantly telling everyone why we are training this way and the benefits they will see and feel. I really feel this is necessary so they understand the importance and value of it and focus on proper execution.
I also sat today down for a goal setting meeting with Jeff Magner, who is simply one of the best athletes I have ever seen. Jeff is one of our Coaches and just had a hell of run in CrossFit Games Opens. Although he did not qualify for Regionals he was in the 30-50 position range the whole time. As a 150# athlete that is pretty exceptional. Jeff and I will be working together to make some changes to his training to better prepare him for next year. To detail his journey Jeff has started a blog that he will use to report on his training, diet and supplementation. Check it out here...http://jeffmagner.blogspot.com/
Training:
A: muscle Up Practice for 5 minutes
B: Back Squat @ 30X1; 3-5 reps; rest 3 minutes X 4
C: DB Walking Lunges X 10/side; rest 90 seconds X 5
D: Mixed Grip Chins @31X1; 3-5 rest 2 minutes X 3
Results:
A: Complete. Left shoulder is causing all kinds of problems. Cortisone shot from a few months back is wearing off. Played with rings at different heights. Some with false grips and some without.
B: 185 X 5 , 185 X 5 , 190 X 3 , 190 X 3
C: Complete. All sets w/ 30# DB per hand
D: Pronated w/40# X 5 , Supinated w45# X 4 , Pronated w/40# X 4
Monday, May 2, 2011
05-03-11 Back at it
Back to work after a three day rest, which is actually my duty weekend so I was in a patrol car 12 cars a day trying to keep my hip flexors from tightening.
May programming is in my hand and looks very good. Looks like I am out of the woods on the single leg work for now and back squats will be making an appearance a few times this month so I am actually excited about that...that's a first.
Training:
A: In 7 minutes build to a Power Clean Triple
B1: Press @ 21X1; 5,5,5; rest 10 seconds
B2: KBS 1.5p X 15 Rest 3 minutes X 3
C: Anchored Sit Ups; 15 rest 30 seconds X 5
Results:
A: 205# and pretty happy with this. http://vimeo.com/23171118
B1: 115# - 125# - 125# (Left shoulder a little tight today)
B2: Light and fast
C: Complete.
Post workout: 8 Oz. Goat Milk
75 grams Maltodextrin
40 grams grass fed whey
1.5 hours later 6 oz Roast Beef
Steamed Veggies
Sweet Potato
Walnuts
May programming is in my hand and looks very good. Looks like I am out of the woods on the single leg work for now and back squats will be making an appearance a few times this month so I am actually excited about that...that's a first.
Training:
A: In 7 minutes build to a Power Clean Triple
B1: Press @ 21X1; 5,5,5; rest 10 seconds
B2: KBS 1.5p X 15 Rest 3 minutes X 3
C: Anchored Sit Ups; 15 rest 30 seconds X 5
Results:
A: 205# and pretty happy with this. http://vimeo.com/23171118
B1: 115# - 125# - 125# (Left shoulder a little tight today)
B2: Light and fast
C: Complete.
Post workout: 8 Oz. Goat Milk
75 grams Maltodextrin
40 grams grass fed whey
1.5 hours later 6 oz Roast Beef
Steamed Veggies
Sweet Potato
Walnuts
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