09-30-11

Training:
A: Front Squat @30X0; 2-4 rest 3 minutes X 5.
B: DB Lunges; 16 continuous steps; rest 3 minutes X 3.
+
20 Minute AMRAP of:
10 Dead Lifts @ 185#
20 Double Unders
10 Wall Balls
20 Cal Row




Results:
A: 135 X 4, 155 X 4, 165 X 4, 175 X 4, 185 X 2. 
B: Light load today 353 all sets.
+
AMRAP- completed 6 rounds. All dead lifts and wall balls were unbroken. 4 of the 6 rounds the double unders were unbroken. Came out too fast on the first 20 cal. row and had to reel it in a little. Moved steady and breathing was good. Low back took the hit from row to dead lift. 


Round 1 of 6 -http://vimeo.com/29846706




Will be resting for the next two days. Going on a father -son camping trip and mountain bike weekend with my son, my father, my brother and nephew. Should be a great time and looking forward to having some fun with the boys. 

09-29-11 Double

Good start to the morning. Was really needing that rest day and today my legs were feeling better...not great but better.

AM Training:
A: Press @ 32X2; 3-5; rest 3 minutes X 2 (moderate load)
B: Push Ups on rings AMRAP (-2), rest 2 minutes X 2.
C: DB Ext Rot. @ 3010, 7 per arm; rest 1 min b/t arms X 2
+ 
Row Sprints 45; rest 6 minutes X 6.
Accumulate 1 minutes of FLR during rest.


Results:
A: 95# X 5 , 105# X 5. Shoulder felt good...no pain, load was good.
B: 20 - 17 Focus was to stay tight
C: All good and improving 15#


Row Sprint Cals- 245 - 243 - 238 - 235 - 235 - 230


PM Training:
Swim 10 minutes Z1 Bilateral Breathing
+
25 Meter Underwater swim; rest 1 minute X 8
+
Swim 10 minutes Z1 Bilateral Breathing

Results:
Joined by Redline Coaches and athletes Jeff and Mark on this one and we had a good time, worked on some things and learned a lot. Looking forward to more swimming as I felt I was getting a stronger sense of the technique necessary to be efficient in the water.

Z1 work was an exercise is staying calm, being fluid and developing timing. Second set was much easier than the first. Stroke rate and perceived exertion was way up on the first 10 minutes and efficiency was down. Got things smoothed out quite a bit for the second.

25 meter underwaters were more like 15-18 meters. Much more work on underwater efficiency, stroke type and staying streamlined is needed to make 25 meters. Rest times were stretched slightly but the work output was good.

09-27-11 Double Day

Training:
Warm Up and 10 minutes of light Olympic lifts.
A: Light TGU
B: Ring rows @ 2020; AMRAP (-2), rest 3 minutes X 3.
+
300 meter shuttle runs (50 meter turn arounds) Hard Run, rest 7 minutes X 3
+
max meters in 40 seconds prowler push at 205#, rest 7 minutes X 3.


Results:


I was really looking forward to Oly lifting today and assessing where my shoulder is. 


Power Snatch up to 95# felt great. Fast turn over and pain free. Timing was good as was initial start position. http://vimeo.com/29685979

Clean and Jerk also felt very good. A few weeks back I attempted a power clean and felt quite a bit of pain at the shoulder. Today was much different...quick build up to 135# with no pain at all.
http://vimeo.com/29686161

Shuttle runs started well and legs felt fresh...3rd set was starting to suck. http://vimeo.com/29686346

Prowler work was terrible from the start. Posterior chain and calve lit up! http://vimeo.com/29686636



PM Training:
1000 meter run
25 Burpee (no push up)
1000 meter row.


Results:
9:19 and my legs felt like led from Go. Tough time warming up and heart rate was high during the first 400 meters. Finishing the 1K run felt tougher than the mile on Sunday.  ready for a rest day...

09-26-11 Double Day

A few additions to my supplementation that I have neglected to mention.


Daily serving of Amazing Grass, Greens Superfood.
Beta Alanine 1.6 grams 45 minutes pre-workout and 1.6 grams later in the day.
Casein protein shake on CP based days before bed.


AM Training @ 7:00
A: Front Squat @ 32X0; 5-7; rest 2 minutes X 3. Moderate loading
B: Barbell Lunge to 6" step @ 14X3; 10 total; rest 3 minutes X 3.
C: Accumulate 3 minutes static hang.




Results:
A: First heavier load on my AC joint since surgery. Pain free and got a good front rack. Sets of 7 at 95 - 115 - 135 at tempo.
B: Tough tempo on this; stayed light. 65#.
C: 3 sets of 1 minute with 1 minute rest between. Zero pain in the shoulder or bicep.




PM Training at 4:00
4 sets at 90% of:
15 Wall Ball
15 KBS 2 pood
15 Box Jumps 24"
200 meter row
rest 12 minutes


Results: Felt good on this. Pacing was good and movements all felt solid. Kept breathing high and stayed out of the red zone. Rest period was good but needed to keep moving to keep from getting sluggish.


1. 2:18
2. 2:24  http://vimeo.com/29636467
3. 2:26
4. 2:21

09-25-11 Double

Up early for part one. Trained fasted today with the exception of a wonderfully made Americano from Starbucks and 10 grams BCAAs. Solid warm up with added DB ext rotations, Powell Raises and ring rows.

Training:  Part 1 @ 700 am
A: Push Jerk (light) 30 sec. w/ 1 second pause at top, rest 2-3 minutes  X 3.
B1: Ring Push Ups- AMRAP (-2), rest 10 sec.
B2: FLR on rings for max, feet elevated, rest3 minutes X 3.
+
Airdyne sprint 30 seconds, rest 8 minutes X 8. Accumulate 3 TGU/arm during rest period.




Results:
A: 95# - 115# - 135#. This is the first time I have had over 100 lbs over my head since surgery. Over all this felt great. My timing was initially a little off but once corrected 135# felt light. Shoulder was stable and lock out was good. Ready to move forward here. http://vimeo.com/29571637
B1: 18 - 15 - 14
B2: 45 - 30 -30


Airdyne Sprints- ran this with a client this week so I new it wasn't going to be fun...
Cals- 20 - 25 - 25 - 24 - 24 - 24 - 23 - 23.  Got out of the saddle for the first 10-15 seconds of each of these sprints. TGU done with 20#.




Part 2 @ 4 pm at the track


1 mile Time Trial


Results: 6:02   I was happy and disappointed here. This is my fastest mile to date.  I had sub 6 minutes but started to kick a little late and it cost me. Thank you to my son Justus who play the part of pace car for me on his bike. Big help...

09-22-11

Early morning training at Redline. I am still technically on light duty status from work so I am in town every day rather than having to drive out to my patrol district which is no where near the gym. This has given me the opportunity to get my training done early. Some minor adjustments will be made to my training days when I return to my regular duty assignment.

Training:
A: back Squat X 2; rest 3 minutes X 4 @ 80%.
+
150m sled drag @ 140# added
30 KBS 2p eye level
100 m sled drag
30 KBS
50 m sled drag
30 KBS


This was written to be a prowler push but the prowler I ordered didn't show up until later in the afternoon. This was completed at about 6:30 am and the sun wasn't up so no video. I attached a dip to belt to one of our drag sleds, added 140# and took off, trying to run as fast as I could. I was able to keep a decent pace for the majority of each drag. Swings were broken into groups of 15. Did not catch total time on this but it was smooth and at 95%+ throughout. 4-5 minutes I am guessing.


Taking the next two days off. Tomorrow is my 36th Birthdayand Saturday I am playing golf for a fundraiser. Back to work on Sunday with a double including a PM 1 mile time trial.

09-21-11

Training:
A: 5 sets of strict push ups; rest 1 minute between sets.
B: FLR, 3 attempts at max hold.
+
4 sets at 85% of:
400 meter run
15 box jumps to 24"
25 Anchored Situps




Results:  Shoulder still fatiguing quickly but stability is improving very well. Warmed up and added DB external rotation and Powell raises as has become my Wednesday and Sunday ritual. Both are improving and I handled 15# today for 8 reps with no pain or tempo issues. Also added statics hangs as well some gentle kip swings in sets of 4-6. Ring support was a little unstable but doable. Will retest over the next week.


A: 20-17-15-10-10
B: 60 sec. - 45 sec. - 45 sec.


ES work: Felt that I nailed the 85% perfectly on the first set. Back from the 400 in 1:18 and total set time was 2:28. Recovered well and was able to duplicate that 2:28 time for the next 3 sets. Felt good...

09-20-11

Early morning meeting with a potential new client who thought 0530 would be a great time to meet. No problem..

Training:
A: Back Squat X 4; rest 3 minutes X 4 @ 905 1rm
B: GH Raises X 10; rest 1 minute X 4.
C: DB Walking Lunges 12 steps total Heavy


Results:
A: 225# all sets. Lower back that had been acting up this weekend was fine after warm up. No issues. A little slow out of the hole late in the 3rd and 4th sets.
B: Complete
C: Complete with 55#/hand all sets.


New programming is in and it pumps me up. I have 4 swim days....so I now have a nice new set of goggles and swim tights. Looking forward to learning something new and the challenge. I have programmed Jeff to have swim days with me so someone will be there if one of us needs saving.


Still waiting on the delivery of our new Prowler sled...hope its not long.

09-17-11 Fight Gone Bad 6

Rearranged my training schedule slightly to participate in Fight Gone Bad 6 with the members of CrossFit Redline and guests. Nice turnout for our little place with 45 athletes there. I gave two rounds of FGB a go a few weeks back to see how I was feeling with the movements and intensity. Scored 217 and felt good.

Completed the full FGB as Rx'd and finished with 327. About 30 points shy of my PR from last year. I am very happy with this considering I was in for surgery on July 7.

Limiters were my ability to go for long on the push press and 2nd & 3rd round consistency on wall balls. I had to reign it in a bit and keep the dip drive more controlled than I normally would.

09-14-11

Training:
10 minutes of playing with handstands and pike push ups. 
+
5 sets @ 97% effort:
Row 150 meters
15 Burpees w/no push up
30 Double Unders


Results:
Handstands are feeling just fine. No lack of strength and stability is improving. No pain. Worked piked push ups with feet on 20" box, body at 90 degrees. 5-6 reps was comfortable and pain free. Stability issues became apparent after this but no pain. 


Triplet times - 1:19, 1:23, 1:34, 1:29, 1:30
The burpees with no push up allows you to go really fast but also makes you focus on a tight mid line because the change of direction is so fast and the ground isn't there to help you stop. Worked on belly breathing throughout double unders.

09-13-11

Out for an early morning ride today with Redline Coaches Bob, Matt, Rob, Joe and Hosey. Second ride for me since a long lay off. We did just about 20 miles down Gulfshore Drive and kept things in the 18-20 MPH range which is Z1 for me. Worked on circular pedaling and smoothing it out. Good ride and fun to get out with the guys.

Training:
A: Back Squat X 2; rest 3 minutes X 4 @ 80% 1 RM.
B: KBS X 15-20; heavy as comfortable; rest 90 sec. X 3.
C: Prowler push W/140# added X 40 meters; rest 60 sec. X 4.

Results:
A: 200#, legs feeling it a little from the ride but all was good here.
B: 2 Pood X 15 for all sets- Full Swings and feeling good. Paid close attention to staying relaxed but keeping my shoulders tucked.
C: No prowler yet...on order though. Will sub sled drags if needed.

09-12-11

Back at CrossFit Redline...bright and early. 0530 workout.

Training:
A: Back Squat X 5; rest 3 minutes X 4 @ 85% 1 RM
+
40,30,20,10 for time:
Wall Ball @ 14#
Walking Lunges
Back Ext.

Results:
A: 215# and felt very good. Good speed throughout and no weak spots. Knees out.

Triplet:
Complete in 10:23. Moved well through this. 40 round of Wall Ball unbroken. Lunges pushed some lactate each round but all in all this was a good tester for me.

Day off tomorrow...

09-10-11 and 09-11-11

On the road and in Delray Beach this weekend for a mini vacation with some of our friends. Really enjoyed visiting this town last year during an OPT certification just didn't have time to check it as I was busy with class. Stayed at a beautiful hotel The Delray Beach Marriot on the beach and we really had a pretty amazing weekend. Friday was spent lounging around the phool with the kids and Ali andwe grabbed some dinner with our friends and enjoyed the evening.

Saturday Training at CF Delray:

A: Back Squat X 2; rest 3 minutes X 4 @ 80% 1 rm.
B: GHR X 10; rest 1 minute; x 4.
+
3 Min. Row @ 97%-100% for max meters
rest 12 minutes
X 3.

Results:
A: again stayed w/ 200#. 1Rm is definitely up. Easy and fast.
B: Complete

Rows- 880 m. - 800m. - 800m.
Came out hot on the first minute of row one and then settled down.

Enjoyed seeing Sarah and Dave owners of CFDRB. They are such good people and I enjoy seeing them every time we visit. Caught with Sean Lefloch, great athlete and coachand met AJ Moore who just relocated to DelRay and is now Coaching at CFDRB.

Saturday afternoon was spent on the sand and in the warm waters of DelRay Beach. Had a great time doing nothing at all with our friends and the kids. Soaked up a lot of sun and destressed. Lunch poolside and then back to the beach...got back together with CFDRB crew Sarah, Dave, Allegra, Cheryl and AJ for dinner at what is now our favorite place The Office. Another great time and enjoyed some Coach talk with AJ. We also talked about his now well known Kettlebell swing  incident at the Mid-Atlantic regionals. Good reps or not, I think they were, AJ conducted himself with professionalism and represented himself and all Dawgs extremely well.

Sunday Training @ CFDRB:

A: 30 sec. light BB Push Press w/pause at top; rest 2 min X 3
B1: Strict Push Up AMRAP (-3) no rest
B2: FLR max time; rest 3 minutes X 3.
+
5 minutes @ 80% effort
Run 200 meters
12 GHD Situps
Rest 5 minutes actively X 3.

Results:
A: 95# for all sets and the heaviest load I have put overhead in 10 weeks. Felt comfortable here, hip drive was good and lock out was solid with no pain. 2 sec holds on each rep
B1 and B2: Hit reps of 20-17-15 on push ups and was happy with this. Last week it was grunt effort to get to 10. FLR did not go well as fatigue was almost immediate.

Runs & GHDs - Hip flexor smasher...completed 4 rounds the first 5 minutes and 3 and a half the remaining 2. Kept a nice steady pace right around 80%.

Back to the pool to finish out the weekend and a great vacation. Kept diet where it needs to be and stress was no where to be found...

09-07 and 09-08-11

09-07-11

In early today, serving of Max Energy and Max Glucose with an Americano on the way to the box, otherwise fasted. Sipped 20 grams of BCAAs throughout workout.

Training:
A: Back Squat X 6; rest 3 minutes X 4 @ 80% 1 rm.
B: KBS X 15-20 as heavy as comfortable to eye level; rest 90 seconds x 3.
C: Backwards sled drag X 40 meters: rest 1 minute X 8 - Heavy

Results:
A: 200# and feeling good. Stable although maybe slightly forward on my feet. Good drive and strength.
B: 20-20-15 with 2 pood to just above forehead. No issues, a little higher next week. Hip drive was there.
C: 180# sled- toe to heel steps-  VMO was smashed and swelled up nicely.


09-08-11

0730 -0815  Started the morning with a 40-45 minute bike ride. I am riding in The Police Unity Tour again next year in May and the hardest part of the 250 mile tour in the beating your sit bones take. Going to mix in a ride each week of varying lengths and intensities to get some time in the saddle. Today was my first ride in over a year so I was anxious to get out there. Went out pretty fast and cruised the first 3-4 miles in the 20-22 mph range. Stayed in some light gears and averaged just over 18 for the 14 mile trip working on circular pedaling and posture. Felt good to be back on the bike...but going stick to one ride a week just the same.


0830- 0930 Training:
Handstand work- comfortable- accumulate 180 sec. hold
+
Light TGU, slow and deliberate, 5 minutes
+
4 sets of:
30 sec. AMRAP Burpees w/ no push up
30 sec AMRAP Dbl Under
30 sec AMRAP Box Jump 20"
rest 5 min. active

Results:
Handstands holds were pretty easy. 30 sec holds were no problem and I felt some stability issues passed this point.

TGU are getting more solid in all positions.

Energy System Work-
Rounds of:
15 - 42 - 31
15 - 38 - 26
16 - 38 - 26
15 - 26 - 27

No push up burpees were right on for me right now. regular burpees are doable but will take about three times as long so I can keep control over the push up. All else was good...

Day off tomorrow and heading over to Delray Beach for the weekend for a little R&R. Will be training at CrossFit Delray on Saturday and Sunday, thanks to Sarah and Dave Bowling. Hoping to catch up with OPT athletes Max and Sean too.

09-06-11

Had a few days to just play around with some different movements. Shoulder and bicep has been feeling quite good. With the exception of pullups and ring work I pretty have all other movements back in some manner. Power clean is a little touchy as I receive the bar in the rack position and I have kept snatches and OHS to PVC only.

Saturday:
Tested out things with some light wall balls, then moved to push press. All was good so I decided to test things a little further...


Ran 2 Rx'd rounds of Fight Gone Bad and felt pretty good. Scored over 100 points on each round and totaled 218 I believe. Wall balls felt pretty good. Shoulder and bicep were not limiters at all and legs felt very good. Slowed down a bit on the push press to keep it tight. Weight felt fine throughout. All in all this felt fine and I easily had 300. Given that tomorrow marks 2 months out from my surgery...I am very happy.


Had a very enjoyable rest of my day with my son Justus. We picked up a new grill, had a nice breakfast together, went to Whole Foods to pick up ingredients for Caveman Crunch and went to the beach for some sun and body surfing. Stress is down...




Monday:
Fun Labor Day morning at CrossFit Redline. I gave the members 10 different challenges of varying difficulty. They all had a great time trying different stuff they had never tried before.


30 meter accelerations up to 95% speed X 6.
Mix and match sets of 205# dead lift w/ Box Jump, Push Ups, Double Unders.
Feeling things out still but dead lift felt fine with pulling or issues on the bicep or shoulder. Scap seems stable and strong.


Some pool time, cook out and a nap in the sun to round out the afternoon. Stress is down...