01-16-12

Man I have been gone a LONG time. I am still here, still training and still chasing strength. My wife and I have been slammed with projects for the last few months. I have become a client of Sean Greeley's company Net Profit Explosion (NPE) who are helping us get our business up to speed with the proper systems, training, structure and mindset to be successful. There is a ton of homework including rewriting our training for our coaches, establishing our Core Values, Mission, Goals and Projects and lots more...needless to say I have been dedicating my time to this at night and have let the blog go unattended. I will do better at getting here and keeping things up to date...

Recently completed "Fran" I am sorry to say because it sucked as just as bad I can ever remember it. It was a PR run for me though at 3:26 so I am very happy. I had some timing miscues on the butterfly pull ups that cost me time and energy. Sub 3 is doable...lets see if the video uploads. if not i will try another time.

11-12-11

Been absent from posting for a while. Its been a week since i had the unfortunate situation of having to put down our family Loomis. Haven't really felt like spending any more time than necessary on the computer.

My training has been outstanding however and motivation has been quite high. PR'd on my front squat and also had a PR on "Grace" last week with a 2:42 time...Video here-http://vimeo.com/31869878

Participated in today's OPT Construction Series Challenge with members of CrossFit Redline. There were 4 events that were spaced out over the course of a few hours.

Event 1: In 30 minutes find your 1 rep max Back Squat
Event 2: Standing Triple Jump for max distance.
Event 3: 2500 meter row
Event 4: 10 Rounds fro time of 10 Burpees & 10 Pull Ups

Results:
Event 1: 290# - A PR! Had 300# but did not use my time wisely. http://vimeo.com/32015504
Event 2: 24'- 3"  Very cool video here - http://vimeo.com/32015608
Event 3: 9:15...felt pretty good about this.
Event 4: 11:23

Taking a couple of days off to rest and reset and get back to work. I could not be happier with my progress as of late and again considering that I underwent shoulder surgery on July 7 and have been able to accomplish so much is huge.

10-31-11

Have had some travel, family matters and returning to full duty over the last week so I have been quite busy. Training has been getting done and diet has been pretty decent. Posts should become regular here again...

Training:
A: Front Squat @30X1; 3,3,3,3; rest 3 minutes b/t sets.
B: High Hang Sq. Snatch X 1/ mid Hang Sq. Snatch X 1/ Sq. Snatch X 1/ OHS X 1; X 3;rest 2 minutes X 5 sets.
C: Clean & Jerk; 3X3; rest 90 seconds b/t sets.
+
For time:
21 KBS 2 POOD
400 meter run
21 KBS 2 POOD.




Results:
A: 175 - 185 - 195 - 205.
B: 95# for all sets and reps
C: 175 - 180 - 185   http://vimeo.com/31408768
+
Time:  2:47. All swings unbroken

10-17-11 Double

AM training:
Warm Up + 10 minutes of Olympic lifting to tolerance + OHS.
A: Close Grip Bench @22X3; 3-5; rest 3 minutes X 4. Go up from last.
B: Pendlay Rows@31X2; 5 reps; rest 3 minutes X 4.
+
100 meter sled drag
rest 10 minutes
Prowler Push 50 meters


Results:
Worked up to an easy 185# power clean and jerk. Not much pop today. http://vimeo.com/30700487
A: 95 x 5, 105 X 5, 115 x 5, 125 X 5. Still tight in the front of the shoulder at the bottom of this. Keeping elbows in slightly helps. This is up 5 pounds from last week.
B: 95 X 5, 105 X 5, 115 X 5, 120 X 5, 120 X 5.
+
Raining and the black top slick so no sled or prowler work today.




PM Training:  Tester
50 Double Unders
10 GHD Sit Ups
40 Double Unders
10 GHD Sit Ups
30 Double Unders
10 GHD Sit Ups
20 Double Unders
10 GHD Sit Ups
10 Double Unders
10 GHD Sit Ups


Warmed up with a cup of coffee, stretched the hips flexors out, spun the rope a few times and got after it. Completed in 3:41 http://vimeo.com/30701122.  Nice little challenge here. Felt very good on the GHDs despite not being on it much lately. 50-40-30 and 10 rounds of Dbl Und were unbroken and smooth. Went at this at about 100% and felt great afterward...just some breathing and recovered in completely in 2-3 minutes. 

10-16-11 Double

Had to squeeze today's AM and PM together. Little Emma Grace is sick and I don't to have to leave the house this afternoon.

Part 1:
A: Front Squat @32X0; 3-5; rest 3 minutes X 3. Go up 5lbs from 10-2 workout.
B: BB Split Squat @32X2; 4/leg; rest 90 seconds b/t legs X 5.
C: Handstand Holds; accumulate 3 minutes + play with HSPU to assess tolerance


Results:
A: 140 X 5,  160 X 4, 170 x 3. http://vimeo.com/30633636
B: 75# all sets
C: Completed in 8 sets. Stability is improved. Also completed 2 HSPU to double Abmat, 2 to a single Abmat and 1 full range.  




Part 2:
5 sets at 90%
200 meter run
10 Touch & Go Dead Lifts @ 185#
10 Push Press (Fast but controlled)
1 minute Airdyne
rest 10 minutes.


Felt pretty good here and pacing was right on the money. 
First 2 sets push press done at 95# and times were 2:32 on both.http://vimeo.com/30633636
Last 3 sets push press done at 105# and times were 2:28, 2:31 & 2:33 http://vimeo.com/30633959

These loads and pace were good for me as far as keeping this an anaerobic alactic session. I did notice some lactate and maybe a little CP dip on the last 1-2 reps of push press at 105#. Rest time were adequate for complete recovery.

10-15-11

AM Training:


A: Push Press @ 31X3; 3-5; rest 3 minutes X 4.
B: Single Arm DB Rows @ 31X2; 3 per arm; rest 1 minutes b/t arms X 7.
+
Airdyne Sprints X 40 seconds; rest 5:20 X 8.
Accumulate 3 TGU/arm during rest.


Result:
A: 125# X 5, 135# x 5, 145# X 4, 150# X 3.
B: 65, 70, 75 X 2, 80 X 2


AD Sprints complete and TGU done with 30# for 4 sets then switched to KB snatches w/30# for remaining sets.

10-13-11

Training:
A: Front Squat @ 30X0; 2-3; rest 3 minutes X 5. (build based on shoulder)
+
"Fight Gone bad" @ 90% effort.




Results:
175# x 3 for 2 sets
180# x 3
185# x 3 for 2 sets.
+
"FGB"  Total score 330 points.
Round 1: 138
Round 2: 102
Round 3: 90


Felt like I had the right pace for this. Posterior chain was feeling very strong today and hips had pop. Scored higher and was more consistent on the SDLHP than usual. End of round one breathing was good as was recovery. Took breaks as needed to stay AA AL keep from going CP. Happy with today's performance as far as my shoulder is concerned. I really didn't even have to think about it and that means I have confidence in it. 


Off day tomorrow and I have my eye set on the next Big Dawg On-line Competition in November.

10-12-11 Double

AM Training:
A: Press @ 32X2; 2-4; rest 3 minutes X 3.
B: DB Ext Rotations  7/arm; rest 1 minute b/t arms X 2.
C: Trap 3  7/arm; rest 1 minute b/t arms X 2.
+
Row Sprint 50 sec; rest 6 minutes X 7. Accumulate 1 min FLR during each rest.




Results:
A: 110# X 4 , 115 X 4, 120# X 3.
B: 15# all sets
C: 15# all sets


Row sprints complete with FLR. Traveled between 280 -290 meters on each row.




PM Training: Swimming @ Golden Gate Aquatic Center
Swim 10 minutes Z1 w/ bilateral breathing
+
25 meter underwater swim X 10; rest 1 minute b/t
+
Swim 10 minutes Z1 w/ bilateral breathing


Results: Swim technique is improving each time in the water. feeling more comfortable at slower speeds and less perceived exertion. Breathing tempo was noticeably better as was timing.


Z1 Freestyle  http://vimeo.com/30463191
25 meter underwater attempt  http://vimeo.com/30463403

10-11-11 Big Dawg Bash Rehash

Back at home from a nice long weekend in San Diego at the 2011 OPT Big Dawg Bash. San Diego in October is amazing. I competed in the first ever OPTathlon held at CrossFit Invictus and was at the same time pleasantly surprised and disappointed at my performance.

Event 1: Find 1 RM Clean and Jerk in 10 minutes.
Event 2: Standing triple jump
Event 3: 500 m. row , rest 90 sec, 500 meter row
Event 4: 150 double unders + AMRAP Wall balls & Burpees in 7 minute time frame.
Event 5: 16lb. reverse shot toss
Event 6: 3K track run.

Results:
Event 1: 220#. This felt very easy and given that I am three months out from shoulder and bicep surgery I am extremely happy with this. Had I used my time wisely I would have gone heavier


Event 2: 23 feet 6 inches. Had a longer jump but faulted. Very fun challenge.


Event 3. 1:40 and 1:40. Disappointed here. I just did not open up the way I should have. I think I was initially worried about the 90 seconds not being time to recover and held back too much, too long. 


Event 4: 230 points total. Happy with this performance. Ran 100 unbroken double unders with a heavy rope and then another 50. In fact I was the second one in my heat to finish the rope work behind games contender AJ Moore. Tried to stay with him as long as I could at the wall and ended up hanging in there fairly well. Felt at the end of this like I belonged there.


Event 5: 29 feet 6 inches. Another fun test. No way to be disappointed here. Just a great test.


Event 6: 12:55. Not really thrilled with this but I understand it. I really have not run this distance before and didn't know how to pace it. I got off with AJ and Adam to a nice start that ended up being a little too fast for me. As I slid behind about 100 meters I was in a gap where there was no one and my pace dropped. Next thing I know, Ben Kelly is on my right, slides in front of me and says "c'mon mate" in his typical thick Australian accent. Ben pulled me around for about 800 meters but it was too little, too late.  


I am very competitive. Whether playing horse shoes, trivia or CrossFit and I don't like not performing well. I also tend to be hard on myself. In spite of the fact that just a little over 2 months ago I was in a sling...I expected myself to perform better than I did. I have some work to do and i am willing to do it and that is all there is to it.

10-4-11 and 10-5-11

10-4-11
AM Training:
A: Front Squat @32X0; 4-6; rest 3 minutes X 3.
B: BB Split Squats @ 32X2; 3 per leg; rest 90 sec. b/t legs X 5.
C: Accumulate 15 Strict perfect rep Pull ups.


Results:
A: 135 X 6,  155 X 5, 165 X 4
B: 75# for all sets
C: Complete in sets of 2's and 3's. I also worked in a couple of sets of 5 kipping pull ups. These were all pain free and range of motion was good. There was some obvious muscular fatigue that set in quickly but that will be gone quickly. Very happy to have pull ups back.


PM Training:
4 sets at 90%:
30 sec. max Double Unders
30 sec. max Burpees
30 sec. max KBS 2 pood
30 sec. max Box Jumps
rest 10 minutes


Results:
Set 1; http://vimeo.com/30072177  49, 13, 12, 21 I think.
Rest of rounds slightly lower in Burpees and KBS. Double Unders and Box Jumps remained high.


10-5-11
AM Training:
Warm Up and 10 minutes of play with Olympic lifts increasing loads from last week.
A: Close grip bench press @ 22X3; 3-5; rest 2 minutes X 3.
B: Pendlay Rows @ 31X2; 5 reps; rest 3 minutes X 3.
+
400 meter run hard, rest walk 7 minutes X 4
rest 10 minutes
Prowler push 50 meters (180#); rest walk 3 minutes X 4.


Results:
Extremely pleased with the Olympic lifts. Hip power is good and timing is still there. Best part is no pain!
Squat Snatch @ 115#  http://vimeo.com/30094490
Power Clean @ 145# http://vimeo.com/30094681
Squat Clean @ 145# http://vimeo.com/30097202
Squat Clean @ 165# http://vimeo.com/30097418
Power Clean @ 195# http://vimeo.com/30097636
I also hit a power clean @ 215#.


A: CGBP was a little tight at the bottom of the movement. Kept the weight at 95# for all sets and focused on the tempo and keeping things tight. This will improve quickly with some added shoulder mobilty.
B: Pendlay Rows felt good. No pain and comfortable. Good activation of the lats, rhomboids and traps. Tempo might have been off slightly but otherwise good. 95# X 5, 115# X 5, 115# X 5.
http://vimeo.com/30097996


+
400 meter runs: 1:01, 1:00 had to cut the last two short
Prowler runs were great, but only had time for 2. 


Full afternoon today packing and getting the kids ready for our departure. Leaving early in the am for San Diego and the OPT Big Dawg Bash at CrossFit Invictus. This will be the training highlight of my year and I have been looking forward to it for a while. Excited to meet some other Dawgs and guys who I have been following for a while, Colin, Nathan, Joey, Chelsea, Steve and others. Saturday's class time and lectures will be amazing and I am very interested in the work James has been doing regarding testing. Sunday's OPTathalon will be a blast. I am hoping my shoulder is healthy enough to allow me to participate at some level.

10-03-11 Double

Had a great weekend away with my son, father, brother and nephew. We took my Dad's RV North to Ocala National Forest and had a guys weekend. We hit the mountain bike trails early Saturday morning and I warmed up on some easier trails then found one of the trails marked in red on the map. Red meaning expert. This turned into very challenging ride with very steep rocky descents and tough climbs. Finished the day with some high speed single track with lots of great turns and compact ground. Airdyne work made this a blast to attack hard.

AM Training:

A: Push press @ 31X3; 3-5; rest 2 minutes X 3. One tough set.

B: One arm DB Row @ 31X2; 7/arm; rest 1 minute b/t arms X 2.

C: FLR on rings- accumulate 180 seconds.

+

Airdyne Sprints X 40 seconds; rest 5:20; accumulate 3 TGU/arm during rest.

Results:

A: 95# , 115# , 135#. Felt strong here and ready to move the weight up. Shoulder has responded well to the added stabilization work.

B: 55# all sets.

C: Complete in 3 sets.

+

Airdyne work complete and noticeable recovery improvement between sets from last time. TGU feeling better and better.

PM Training:

For time:

30 GHD Sit Ups

200 meter run

30 Air Squats

200 meter run

30 Back Extensions

200 meter run

30 Walking Lunges

200 meter run.

Results:

5:47...this just got more and more painful as It continued. All reps and movements were unbroken. Each subsequent run was harder and harder. By the time last 200 meters came around I am not sure what i was doing even resembled running. It looked more like scooting...Good recovery from this however. I have done several of my runs in various pairs Nike Free and a few others in Inov8 195s. I seem to like the Nike a little better for run work. The softer sole makes it easier to turn on our black top run area. It has a slightly high heel than the Inov8 as well.

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.