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.
Thursday, May 5, 2011
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
Thursday, April 28, 2011
04-28-11 Anaerobic Power!
I have been experimenting a little with ZMA at night in effort to promote a little more sleep, better recovery and hopefully create a little more anabolism. As with previous times with ZMA, I have pretty vivid dreams...last night I was in a car chase but could only drive in reverse...
Stomach is still not back to full speed after last week's flu. I am eating but it is not enjoyable and not in quantities that will sustain much activity. I am using digestive enzymes to make the most of what I am taking in.
Training:
7 sets of:
3 tough Dead Lifts @ 22X1
Airdyne 20 seconds at max effort.
Rest 6 minutes
3 X 15 GH Raises
Results:
Started at 315# and was able to get through three sets until needed to drop the load to 295#.
20 seconds at 100% on the Airdyne never feels good but I tolerated it well today. Heart rate stayed pretty jacked up for the first 3-4 minutes of my rest period. http://vimeo.com/23021343
Today was the final day of this month's programming. I am on duty for the next three day and will be resting up and getting ready for May.
Stomach is still not back to full speed after last week's flu. I am eating but it is not enjoyable and not in quantities that will sustain much activity. I am using digestive enzymes to make the most of what I am taking in.
Training:
7 sets of:
3 tough Dead Lifts @ 22X1
Airdyne 20 seconds at max effort.
Rest 6 minutes
3 X 15 GH Raises
Results:
Started at 315# and was able to get through three sets until needed to drop the load to 295#.
20 seconds at 100% on the Airdyne never feels good but I tolerated it well today. Heart rate stayed pretty jacked up for the first 3-4 minutes of my rest period. http://vimeo.com/23021343
Today was the final day of this month's programming. I am on duty for the next three day and will be resting up and getting ready for May.
Wednesday, April 27, 2011
Running Behind
I have been a little off schedule lately and running a day, maybe two behind on things here. I will play catch up over the next few days, but things will smooth out here shortly. Tonight I finished the 16th session of a strength and condition camp with a large group of traveling volleyball players. They had a great time, loved the experience and their Coach has seen gains in their fitness.
Here is Monday Morning's Training:
7 Sets of:
15 KBS 2 pood
15 Burpees
30 Double Unders
Rest 2 minutes between sets
This absolutely destroyed me!!! http://vimeo.com/22815204
The first set of KBS felt really light and fast, but I was really feeling my extra weight and lack of energy system work once I started the burpees. Double Unders were good and from the second set on were unbroken.
Here is Monday Morning's Training:
7 Sets of:
15 KBS 2 pood
15 Burpees
30 Double Unders
Rest 2 minutes between sets
This absolutely destroyed me!!! http://vimeo.com/22815204
The first set of KBS felt really light and fast, but I was really feeling my extra weight and lack of energy system work once I started the burpees. Double Unders were good and from the second set on were unbroken.
Saturday, April 23, 2011
04-23-11
My little cold turned into some sort of flu and knocked me out of action for a few days. I missed a SWAT training day on Wednesday (which I believe was my second missed day in about 20 months) and I missed work on Thursday. Fever, body aches, loss of appetite etc... Thursday I had one small meal and slept most of the day.
I will catch up on two training days right now...
Friday Training:
A1: Push Press @ 12x1; 6,6,4,4,2; rest 2 minutes
A2: Chin Ups- AMRAP strict w/ 35# attached; rest 2 minutes X 5
B1: HSPU- 15/set X 4; rest 90 seconds
B2: COVP Kipping Pull Ups; 15/set; rest 90 seconds X 4.
Results:
A1: 135 - 145 - 160 - 165 - 175
A2: 8 - 7 - 7 - 6 - 7
B1: Partioned- mostly in groups of 3 and 4
B2: All fast and unbroken
Saturday Training:
A: Front Squat- build to a tough single.
B: Hang Squat Clean Practice; 7 minutes. Moderate loads, quick out of the bottom.
C: 200 walking lunges for time.
D 100 GHD sit ups for time.
Results:
A: PR Day at 205# and again at 220#. Felt very confident going into this today. Form was kept pretty tight, elbows stayed up nice and high and knees out. Sean Greeley is making a habit of showing up in my videos as you will hear briefly at the end of this video...
http://vimeo.com/22783649
B: Kept this at 135# and just worked on singles. Felt good.
C: PR 5:43 today compared to 6:25 on 04-05-11.
D: PR 8:54 today compared to 9:43 on 04-05-11.
Nap this afternoon, ice bath and into BSC compression longs for the night.
I will catch up on two training days right now...
Friday Training:
A1: Push Press @ 12x1; 6,6,4,4,2; rest 2 minutes
A2: Chin Ups- AMRAP strict w/ 35# attached; rest 2 minutes X 5
B1: HSPU- 15/set X 4; rest 90 seconds
B2: COVP Kipping Pull Ups; 15/set; rest 90 seconds X 4.
Results:
A1: 135 - 145 - 160 - 165 - 175
A2: 8 - 7 - 7 - 6 - 7
B1: Partioned- mostly in groups of 3 and 4
B2: All fast and unbroken
Saturday Training:
A: Front Squat- build to a tough single.
B: Hang Squat Clean Practice; 7 minutes. Moderate loads, quick out of the bottom.
C: 200 walking lunges for time.
D 100 GHD sit ups for time.
Results:
A: PR Day at 205# and again at 220#. Felt very confident going into this today. Form was kept pretty tight, elbows stayed up nice and high and knees out. Sean Greeley is making a habit of showing up in my videos as you will hear briefly at the end of this video...
http://vimeo.com/22783649
B: Kept this at 135# and just worked on singles. Felt good.
C: PR 5:43 today compared to 6:25 on 04-05-11.
D: PR 8:54 today compared to 9:43 on 04-05-11.
Nap this afternoon, ice bath and into BSC compression longs for the night.
Wednesday, April 20, 2011
04-19-11
Woke up completely groggy today. I took a nighttime cold liquid to help me get some rest and some Natural Calm which bascally KTFO'd me. I woke up to my 10 year old saying "hey Dad", "its time for us to get ready for school". The feeling wore off to some degree throughout the day but I never fully felt ready.
Breakfast: 3 eggs in coconut oil
4 oz. Chicken
mixed veggies
Cashews
Training 11- 12: Mobility / recovery day
pre- workout: 3 scoops BCAA+G
5 sets of 5 Tucks Jumps in place. Low ground reaction time. http://vimeo.com/22649254
+
A: hang Power Clean Tech work for 7 minutes
B: Bench Press @ 20X1; 55% of 1 RM for 10 sets of 2. Rest :45 seconds b/t sets. 135# for all 10
C: KBS, 1.5 pood; . 15 X 3; rest 1 minute b/t sets. 2 sets w/ 1.5 pood and 1 w/ 2 pood.
D: Back Ext @ 1010; 20 X 3; rest 1 minute b/t sets. Complete
Post workout: 2 scoops BCAA+G
40 grams Maltodextrin
40 grams grass fed whey
1 hour later: 2 chicken and sweet onion patty
Lara Bar
Late Afternoon: Zone Bar
10 Oz. Goat Milk
Dinner: Paleo Chili w/ veggies
Apple w/ Almond butter
ZMA before bed
Breakfast: 3 eggs in coconut oil
4 oz. Chicken
mixed veggies
Cashews
Training 11- 12: Mobility / recovery day
pre- workout: 3 scoops BCAA+G
5 sets of 5 Tucks Jumps in place. Low ground reaction time. http://vimeo.com/22649254
+
A: hang Power Clean Tech work for 7 minutes
B: Bench Press @ 20X1; 55% of 1 RM for 10 sets of 2. Rest :45 seconds b/t sets. 135# for all 10
C: KBS, 1.5 pood; . 15 X 3; rest 1 minute b/t sets. 2 sets w/ 1.5 pood and 1 w/ 2 pood.
D: Back Ext @ 1010; 20 X 3; rest 1 minute b/t sets. Complete
Post workout: 2 scoops BCAA+G
40 grams Maltodextrin
40 grams grass fed whey
1 hour later: 2 chicken and sweet onion patty
Lara Bar
Late Afternoon: Zone Bar
10 Oz. Goat Milk
Dinner: Paleo Chili w/ veggies
Apple w/ Almond butter
ZMA before bed
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