Thursday, December 29, 2011

12 DAYS OF CHRISTMAS, SQUATS NAD BENCH PRESS

12/24

12 DAYS ON CHRISTMAS WOD:
   
-1 MUSCLE UP HSPU
-2 POWER CLEAN(205#)
-3 JERKS(205#)
-4 BURPEES
-5 RING DIPS
-6 HAND LIFT PUSH UPS
-7 CTB PULL UPS
-8 BOX JUMPS(30")
-9 AIR SQUATS
-10 GHD SIT UP
-11 BAR MUSCLE UPS ON FAT BAR
-12 ROPE CLIMBES

TIME-38:25.....LATS DESTROYED!

12/26

STRENGTH: SNATCH (FIND A HEAVY 1 RM)
                      SQUAT 3X3 @ 80/85/90%
                      BENCH 3X3 @ 80/85/90%

Sorry ive been MIA all week, i came down with a nasty flu that attcked me from all angles. ill be back to normal posting by tomorrow. im going to just put down the meat and potatoes on this one.  on monday i worked up to a 230# snatch, got it pretty easy, missed 240# 3 times. my shoulder were too smoked from the 12 days of christmas wod to stabilize the catch. my last set of squats was at 345# and i hit it for 7. bench press was shitty due to massive shoulder fatigue, hit 250# for 5. i spent all day tuesday and wednesday on the couch waiting for this flu to pass. im still feeling pretty weak from it so im taking today off and starting back up tomorrow(friday). im hoping i wont feel too weak tomorrow and will at least be able to get in some effective conditioning. then ill be hitting a wod in santa cruz on sat. starting monday (1/2) ill be going completley ape shit as to get myslef as ready as possible for the oc throwdown on the 14-15th. im really excited for this comp, its going to be a lot of fun and i feel theres at least 15 guys that have a good chance of taking a podium spot, pretty badass!..

Friday, December 23, 2011

HEAVY DEADS AND THE OC THROWDOWN LAST CHANCE WOD

12/23

STRENGTH: DEADLIFT 75%X5: 80%X5: 85%X MAX REPS

WOD: "OC THROWDOWN LAST CHANCE QUALIFIER WOD"
            -10 MUSCLE UPS
            -20 DEADLIFTS(315#)
            -30 FRONT SQUATS (155#)
            -40 HSPU( KIPPING ALLOWED)
            -50 CALORIE ROW

Started today off with the deadlifts, using 485# to base my percenatges. i went 365#,390#, and 415# for my last set. knowing that i was going to hit 20 deads at 315# i did not go for max reps on the 415#, just stopped at 5.  i was supposed to have press today as well but again i figured 40 hspu's would be enough on the shoulders. i wanted to go hard because our training partner and coach, zack height,  was going to take a shot at the last spot of the oc throwdown, so i wanted to give him a push. i went 10 muscle ups unbroken, 13/7 on the deads, 10/10/10 on the front squats, a bunch of 4/5/6/7/10's on the hspu's and just tried to end my life on the row. i finished in 11:05. not too bad considering the fatigue level going into the wod. i was moving pretty good but it took me about 20 hspu's to dial in my kip. zack crushed it but had a hard time with the kipping hspu's as well.  i think we migth try this again next week to get zack a better time. i think we could both go sub10:30's possibly even sub 10. all in all it was a great workout and im looking forward to seeing what they throw at us at the throwdown. not sure if ill be making another post before monday so merry christmas to all!!

Wednesday, December 21, 2011

FRONT SQUATS, PEG BOARD AND SOME TRACK TIME

12/21

STRENGTH: 1 FRONT SQUAT EMOTM FOR 20 MIN @ 95% 1RM

SKILL: 5 ROUNDS:
             -10 BURPEES
             -1 PEG BOARD ASCENT

CONDITIONING: 4 ROUNDS WITH 90 SECOND REST BETWEEN
                              - 2 MINUTE TO RUN 400M THEN MAX   DOUBLE  UNDERS WITH
                                 REMAINING TIME

Feeling much more rested than yesterday, i was excited to hit the front squats and make sure my monday pr wasnt a fluke. i used 305# for the front squat and it was coming up pretty easy. after the 15th minute i added 10#'s for a 315#  finish. i hit the 1st one pretty easy, didnt feel much different than the 305#, but failed the 2nd attempt with a sloppy rep. i was convienced it was just a bad rep so put it back on the rack for the 18th minute and got it, but failed again on the 19th minute so i called it quits. i feel like i could finish this whole thing from start at 315# so that will be the goal for next round. next was a quick little wod with the peg board, the burpees were really just a filler as the wod was all about the peg board. yes i used my legs on every one as i usually do. strict peg board ascents are great for pure arm,lat and chest strength, and i do these as well but crossfit is also about efficiency, and using some legs definitely make it easier on the arms, and gets me up and down a lot quicker. this was the 1st time ive used this in a  wod, and it was a great challenge. ill be putting these in future wods for sure!

for the pm session we headed over to delta college for some track work. my goal was to keep the 400m's at 1:20 and hit 50 double in the remaining 40 seconds. i was able to keep the 400m's pretty close (1:20,1:21,1:23,1:23) and the double were 48,57,43,43.  i really liked this conditioning workout and will be doing it again in the future. my first two runs felt really easy but midway through the 3rd my lower back started locking up, making the 4th one pretty painful, oh well its good for the mental toughness aspect!..haha.. this has happen the last two times i hit the track, i think im going into these track days a little too sore. starting next week im going to move my track day to monday so i can be fresh for these runs and not be held back by tight, sore glutes and hammies.  taking tomorrow off then its time to attack some heavy deads on friday!

Tuesday, December 20, 2011

DETOX SESSION

12/20

WOD: 5 MINUTES TO ESTABLISH A 1RM SNATCH
           2 MINUTE REST
           30-20-10: BURPEE, HANG POWER CLEAN(135#), TOE TO BAR
           2 MINUTE REST
           5 MINUTES TO REESTABLISH A 1RM SNATCH


I came in feeling very tired and hungover from the ass kicking the niners gave the steelers last night and i only had about an hour to lift and condition. i knew i would not have the energy for two sessions today so i tried something different and combined them. i started with no warm ups and built up to a 225# snatch in the 1st 5 minutes, hitting 225 on the 1st attempt and failing 235 twice. nothing exciting there but i was happy considering the circumstances. the wod was brutal, especially on the grip and i finished in 10 minute flat. my grip was shot and i will never do toe to bars in my romaleos again, it felt like i was wearing ankle weights!..haha... the 2 minute rest went by very quick and i had nothing in the tank for the 2nd snatch. i went 135, almost missed it, 165, and 185 hitting all but with no grip the 2nd pull felt like i was standing on a mattress, no pop!. i took about 3 tries at 205 and couldnt stick it. i really like this structure of trying for a max effort lift immediatley following a workout but i think it would work better with something that wasnt so taxing. i liked being tired and still finding the energy and focus to snatch, but the grip was just too shot. i think ill try this structure again but for the conditioning part maybe just do double unders, burpees, running, rowing etc..something that is less taxing on any one part of the body. time to get some rest and recover for some full blown insanity tomorrow!

SQUAT PR'S LIKE CRAZY!

12/19

STRENGTH:  POWER CLEAN 3X3
                      SQUAT 3X5 @75/80/85%
                      BENCH PRESS 3X5 @ 75/80/85%
                      *MAX REPS ON LAST SET

WOD: 5 ROUNDS:
           -5 HSPU(-4")
           - 20 BARBELL LUNGES(115#)
           - 40 DOUBLE UNDERS

Well i had planned, and was looking forward to, a deload this week, but i came in feeling pretty good, so decided to skip it and go straight into our 2nd cycle on the windler program. we started off with some power cleans for a triple. i went 225,245,255. i was trying to move fast since i was leaving in about an hour to go to the niner steeler game (go niners!) so i built up my squat a little faster than normal, not taking so many warm up sets. 285 and 305 felt very light. i narrowed my stance and starightened my feet out a little and it felt insanely more powerful. my last set was 325# and i hit it for 13 reps! i was blown away! just 3 weeks ago when we started i used 315# for my last set and only got 7. a huge improvement! i was anxious to move onto the bench press and see if the progress had transfered there as well, and it did! i hit 230# for 10 on the last set, 2 reps more than i had got with 225# 3 weekes earlier. i wasnt a huge fan of this program when we started, it just didnt seem like enough volume to make any progress when comparing to the russian squat cycle we had completed about 2 months ago. but with results like these its going to be hard to agrue its effectiveness. i also like the fact that i can still incorporate oly lifting in my program 2-3 times a week and not take away form it. i was on that high that every crossfitter loves and chases with every workout. loving it! i went right into the wod, moving pretty good but definitely not a specatcular time. with my previous prs on the squat and bench i was  a little fatigued and just menatlly not pushing, i finished in a little over 10 minutes. zack and the other guys did this latter that day and finished under 8 minutes which would be a good time to shoot for. one thing i did take from the workout is i need to incorporate more lunges into my program. my ass was rocked! i would plan on seeing some sort of lunge in my program at least once a week from here on out.

Monday, December 19, 2011

DEADS, PRESSES AND SOME ROB O. TYPE OF STUFF

12/16

STRENGTH: DEADLIFT 75%X5, 85% X3, 95% X MAX REP
                      PRESS          "           "               "

WOD: 50 DOUBLE UNDERS
           70M YAKE CARRY (465#)
           50 DOUBLE UNDERS
           70M OVERHEAD BARBELL CARRY(185#)
           50 DOUBLE UNDERS
           70M ATLAS STONE CARRY(181#)
           50 DOUBLE UNDERS
           70M PROWLER PUSH(400#)
           50 DOUBLE UNDERS

SHORT AND SWEET POST TODAY WITH A VIDEO OF THE WOD. I HIT 455# DEADLIFT FOR AN EASY 2, THINK I COULD HAVE GOTTEN 2 MORE BUT THEY WOULD HAVE BEEN A LITTLE NASTY. PRESSED 165# FOR 5, DEFINITLEY THE MOST IVE EVER GOT FOR 5. THE WOD WAS NASTY!  SUPER HEAVY AND A LUNG BLEEDER. I REALLY LIKED THIS WOD, IT WAS FUN TO GET OUTSIDE AND DO SOMETHING A LITTLE DIFFERENT. TOOK ME 12:20

HERES A VIDEO OF THE WOD...COURTESY OF XAVIER CASILLAS


         

Thursday, December 15, 2011

C AND J, FRONT SQUATS AND RUNNING INTERVALS

STRENGTH: POWER CLEAN AND JERK 5X2 (20 SECONDS TO COMPLETE)

                FRONT SQUAT 3X @ 85% 1RM EMOTM FOR 10 MIN OR FAILURE TO COMPLTETE

CONDITIONING: UOP STADIUM INTERVALS

Ive been looking for an excuse to use our platforms so i thought id go for some clean and jerks. i dont think ive ever done a 2 rep before and 20 seconds goes by pretty quick for 2 reps. i was able to complete 260 pretty easy, but only got 1 at 270. ive only been cleaning once a week and its not always super heavy, so my 2nd pull kept coming up a little short resulting in the bar not coming up very high. just need to keep working on it, i think i can get 280 for 2 with a  power clean if i hit it fresh, i might try this again soon on a monday so i can really see what i can do.  next i did 3 front squats every minute on the minute for 10 minute, a training method blair morrison uses a lot and has resulted in some awesome gains. i used 275# and was able to complete the full 10 minutes. i was stoked to complete this!  after about 4 minutes the rest period just seems to get shorter and shorter. i was breathing very hard and was convered in sweat by the end of this, an awesome feeling. im definitley going to experiment with this method a lot more.

For the pm session we went to uop for some running intervals. the perimeter of the stadium is about a 600m meter loop with two 50-60m uphill segments. we started with one 600m, which by the end i could feel that my legs had already turned into shit. with about 60 seconds of rest we tackled two laps (1200m) which i could barley move on, my back, ass , hamstrings and quads were screaming the whole time, but it still got me breathing hard and definitely challenged my menatl toughness. my partner, vince carter, is a running machine and gave me someone to chase the whole way around, but i couldnt even see him by the end of the 2nd lap..fuckin jack rabbit!...haha...we rested about 3 minutes then did 2 intervals of 3 sets of stairs with about 30 seconds rest between each. i left waddling out of the stadium, after teaching a few classes its straight to a massage and a salt bath!


CHECK OUT THIS VIDEO IF YOU HAVENT SEEN IT....KENDRICK FARRIS IS A BEAST AT A BODYWEIGHT OF 185#'s..PRETTY AMAZING

Wednesday, December 14, 2011

BARBELL TURKISH GET UPS

12/13

STRENGTH: 400M SLED PULL (180#)
                      3X2:3X1 BARBELL TURKISH GET UP

SKILL: 5 PEG BOARD ASCENTS
             100 HOLLOW ROCKS

WOD: 3 ROUNDS:
           -400M RUN
           -14 PUSH PRESS(135#)
           -7 MUSCLE UPS


Woke up today feeling pretty wrecked from yesterdays wod. my back and quads were super tight so as opposed to hitting some oly lifting i though id change it up and do some barbell turkish get ups, a movement i really like but have only done once or twice for strength.  we finshed our warm up with the 400m sled pull which felt amazing on the legs and back, and definitley got me warm to say the least, haha...next we started in on the turkish get ups, i blew through 65,85 and 105 for doubles feeling pretty easy and was excited for the singles. i went 115,125 and 135 for my last set, getting it on both arms( theres a video below). i think i could have gone a little heavier, maybe 145/150 but i stopped at 135 feeling pretty excited about it. we finished up with 5 peg board ascents which felt way better than the last time i tried it. i think the 10 pounds ive dropped might have had something to do with that, i was able to go 2 consecutive ascents without coming on the wall for my last set! finally starting to feel a little like my old self, after the peg board i knocked out 100 hollow rocks just to get some abs in.

for the pm session we had moses and buddy come down from manteca to join us. two very powerful guys and both very young, i think there names will be known in the near future. we had about 8 guys doing to metcon together and it was a great vibe and battle to the finish. my running is starting to come back a little, i wasnt getting too gassed and was able to keep a pretty good pace, i went unbroken on the 1st 2 sets of push press and 8-6 on the last set. it was the muscle ups that were giving me trouble. i havent  thrown these in for a few weeks, and i could feel it!  with this rep scheme i feel i should be able to go unbroken on all 3 sets, but was only able to do all 7 on the 1st set, i went 4-3 on the 2nd set. on the last set buddy and i walked to the rings at the same time, you cant ask for a better competitive finish than that, i knew i needed a big set but again 4-3 was all i had, buddy pulled out 7 straight and took the wod, and awesome finish. my goal going into this wod was to break 10 minutes and i finished in  9:56, so even though i was defeated i was happy with my performance. i still have another 7-10 lbs to lose before ill be at my "fighting" weight, so i know my bodyweight movements will get a little easier within the next 2-3 months. thanks again to the manteca guys for coming down! always fun to mix it up with some other badasses.


RIGHT ARM:

video

LEFT ARM
video
PEG BOARD
video

Monday, December 12, 2011

MORE SQUATS, BENCH PRESS AND LUNG ABUSE

12/12

STRENGTH: POWER SNATCH 3X1 @ 75%
                      BACK SQUAT 75%X5: 85% X 3: 95% MAX REPS
                      BENCH PRESS  "              "                 "

SKILL: 10 MINUTES HAND STAND BALANCING ON PARALLETTES

WOD: 10 ROUNDS:
          3 POWER CLEAN (185#)
          10 WALL BALL (20#)



After a weekend of rich foods and tasty beers i was anxious to get back in the gym and hit it hard.  started off with some light power snacthes with a 3x1 at 160#, which felt great on our new platforms we had built this last week (thanks Dan!). cant wait to go for something heavy on it..maybe tomorrow if the back is feeling ok. we moved throught he snatches pretty quick and on to the squats. this is the last week of our 1st cycle of the windler program. i used 350# for my last set and was able to get 3 solid reps. im always wanting more reps out of the last set, but i guess thats just the nature of the game.  i  always strive to be better, but i have to remind myslef to appreciate and enjoy what i can do, so i did just that, leaving that last set feeling pretty good. next was the bench press, i was surprised with my 5 reps at 250#, again nothing very impressive in the bench press world, but a lot heavier than i was able to do just a few weeks ago. after the strength, we played around with some free standing hand stand balancing on the parallettes. i have been trying to throw in hand stands or hspu's several time a week, since it is such a weakness of mine, i think its starting to help. i was able to hold a good 10-15 seconds, far better than the 2-3 seconds i was getting about a month ago.  gymnastics possibly being a strength at some point? ....possibly.

 later in the day we did a gasser that was 10 rounds of 3 power cleans at 185# and 10 wall walls, a workout ive been wanting to do for a while, my buddy, garret fisher, did it with khalipa and they both crushed it, khalipa somewhere in the mid to low 6's and garret in just under 7.  so i had some tough  times to chase, which i like doing on wods like these. unfortunatley i wasnt able to call and brag about my times, i finished in 7:27. the weight felt really light, cardio felt pretty solid, but my legs were smoked by the 7th round! i think i was about 3:15 at the midway point, but my legs gave out and everything got just a little wobbly...haha...it was a fun wod though, just got to get my stamina back!!!. slowly but surely im getting there.  my back was pretty thrashed after, as it has been since i started deadlifting heavy every week. some ice and massage definielty helped but ill be looking forward to deloading next week.  i think im going to scale down all my training next week, just to give my body some time to heal before the next wave starts. im still going to train, but ill switch my focus more to endurance and gymnastics, and keep the weightlifting very light.  til next time!\


CHECK OUT THIS VIDEO, CROSSFITS FACES OF DETERMINATION...I DONT KNOW IF ITS JUST ME BUT IT GETS ME FIRED UP EVERYTIME!


Saturday, December 10, 2011

HIIL SPRINTS IN SF!

12/10

This weekend i am paying a little visit to my girlfreind in san francisco, so i thought id take advantage of the steep ass hill that she lives on and turn my legs to rubber, and thats exactley what happen. we did two 2-block hills sprints which ruined me. then we finsihed with one all out effort on the steepest block we could find. my hammies, quads, ass and quads were shot!  completley tapped out in about 15 minutes with probably 7-8 minutes of actual work. i really wish i could do this more often, theres really not much else harder than sprinting steep hills. i think the 400m sled pulls we've been doing once a week have definitely helped. enough exercise for the week, time for some beers!

DEADS, PRESSES AND SOME GRIT

12/9

STRENGTH: DEADLIFTS 3X3 @ 80/85/90%
                       PRESS 3X3 @ 80/85/90%

WOD: 8 ROUNDS OF:
            8 BURPEES
            12 KB SWINGS (70#)
            8 WALL BALSS (30# BALL)


Started the day off feeling pretty good and was excited to hit some heavy deads. this is the 2nd week of our windler program, which i am liking the concept of, but i think its going to take at least until the 2nd cycle before i really start to see the gains. the deadlifts were feeling really good, using 380,405 and 425. the last set of this program is always for max reps but with the deadlift im trying to keep it to max reps with respectable form, which was only 3 at 425#. next was the press, i uses 140,150,and 160.  i was able to knock out 7 reps at 160 which was only 1 rep less than i got last week at 150!  very happy with that, especially since press is probably my weakest area, it was good to finally see some positive gains in this department.  after the lifts were over we went straight into the wod which was 8 rounds of just raw work capacity. my kind of workout, nothing fancy, just grit your teeth, embrace the pain, and stay moving!  i kept a pretty good pace on this wod, not really slowing down until the 4th or 5th round. i was wasting the most time on the transition between the burpees and the swings. after a few rounds that kettlebell was not looking very enticing but i was trying to force myself to just grab it and go, which everytime i did the 12 swings was not a problem. the same went for the wall balls, it was only 8 but that 30# ball got heavy after a few rounds. i finished the workout in 12:18.  one of my favorite things about crossfit and especially raw work capacity wods like this one, is the mental game. the battle you go through with your mind to convince yourself to stay moving, fight for another rep, pick the weight up and be confident in your abilites.  you face a lot of inner demons and when the workout is finished you have become a stronger person, not just physically but mentally. for that 5,10 or 20 minutes none of your worries matter, it just you and the challenge...and i love it!

Thursday, December 8, 2011

OVERTRAINED LIKE MOTHER FLOWER!

STRENGTH : SNATCH 3X1 @80%
                       POWER CLEAN 1RM

WOD 1: 5 MINUTE AMRAP:
               2 POWER CLEAN @80%
              10 GHD SIT UPS

WOD 2: UOP STADIUM FOR TIME


Sarted the day off feeling very tired and fatigued from the previous two days of training, not too sore just worn out. i think im going to try and tapper down my mondays a little. i start the week off feeling fresh and excited to kill some weights with all these ideas of what i want to do and i think i overdue it occasionally, its kind of a problem im trying to fix. haha..but either way i thought it would be a great idea to max out my power clean. i started with some moderate weight snatches just to feel that lift a little, then we hammered the power cleans.  i felt ok going through the lower 200's and even felt ok at 265# (5#'s below my max). i took about 5 pulls at 275# and with disappointment didnt land any of them.. i was able to catch everyone of them but my legs and midline just could stabilize it... at this point i knew i might be a little overtrained..right after my relentless attempts at the 275 we did the 5 minute amrap, i used 225# and was able to get 6 rounds + 2 reps. again my legs just couldnt handle the ghd, i was hobbiling off the ghd by the 3rd set.  feeling a little defeated, i ate a shit load of food, trained a class, and headed over to uop for a staidium run.  leading up to the games i would hit this stadium almost every week with either a full lap of every set of stairs or some sort of intervals. but its been about 4 -5 months since i last ran them.. theres about 23 sets of stairs and by the 3rd set i was feeling it. it felt exactley how i remember it feeling when i used to run them with the weight vest, except this time my weight vest was the extra 15lbs ive gained since the games.. the extra weight feels great when i lift but running uop was an eye opener...TIME TO GET MY FATASS BACK IN CROSSFIT SHAPE!..haha...paleo is in full effect now with a lower carb day on my off day to stimulate some fatloss. im hoping to shred back down and be able to stay 4-5 lbs heavier than i was at the games...time for some rest and recovery so i can smash on some heavy deads on friday!

Tuesday, December 6, 2011

SPLIT JERKS AND HSPU'S

AM:
STRENGTH: 1RM SPLIT JERK

WOD:1 100 HSPUS WITH KIP
THEN
WOD:2 100 PULL UPS
              75 BOX JUMPS(30")
              50 BURPEES
PM:

WOD:4 400M SLED PULL(180#)
THEN
WOD:3 ROW 1000M
          200 DOUBLE UNDERS

Alot of volume today, much more than i had planned but thats just how it went down. started of with split jerk in the am. i was planning on going to a 5x1 at around 85% but it was feeling really light so i though id go for a max.  i blast through the 200's and matched my current pr of 305# with ease, so i was pretty excited to set a new pr.  something about jerking 3 wheels just looks and sounds pretty badass so i loaded up 315# and took 3 attempts. my first 2 were very close but couldnt stick any of them, theres a video below of the 1st attempt. next time for sure! after that we tried out yesterdays gymnastics wod of 100 hspu's with kip optional. ive never really worked on kippin hspu's so went racked out weights and went for it. i did the 1st set of 20 with no kip, then started in with kipping. it took me about 30 or so to really get the feel of it but once it got it it felt effortless(relative to strict hspu's). i really wanted to break 10 minutes, but ended up just a little over at 10:31. zack height finished in the mid 8's with all strict hspu's, pretty impressive. we had some time before the 12 class started so we jumped right into the next wod.  with our arms already feeling like noodles we attacked the 100 pull ups ,75 30" box jumps, and 50 burpees. by the time i hit the burpees it was definitely an effort to lift my body off the ground. i finished that wod in 11:14. it was a pretty good lung burner, but primarily it completley tapped out my arm pushing and pulling power.

for the pm session i was planning on just doing some rowing intervals, but that all changed when a couple badasses from manteca show up ready to do work!  buddy hitchcock and moses cordova, both regionall competitors this lasy year. i would have liked to have done something crazy with some weightlifting involved but my body and just about had enough. we eneded up pulling the sled 400m with 180#'s, moses was on my tail the whole way. then we did 1000m row, 200 double unders.  it was good lung burner to finish off the day. my shoulders and lats got instanley repumped from the am work but i was able to keep a pretty good pace. finishing at 6:34, about 15 seconds behind moses...and this kid is only 19! definitely someone to watch out for in the future. im looking forward to hooking up with these guys a couple times a month for an extra push, thanks for coming out guys. tomorrow im looking to hit some heavy power cleans and snatches, so hopefully my arms wont be too wrecked.

buddy, moses, x, and me


heres my 1st attempt at 315( i suck at computers, sorry for the sideways angle)

video

Monday, December 5, 2011

BACK SQUATS, BENCH PRESS, AND HEAVY THRUSTERS

STRENGTH: SNATCH 3X1 @ 72%
                      SQUAT 3X3 @ 80/85/90%
                      BENCH PRESS 3X3 @ 80/85/90%

WOD: 2-4-6-8-6-4-2 SQUAT CLEAN THRUSTER (185#)
            -RUN 200M AFTER EACH SEt

I started today off with some light weight low rep snatches just to get a feel of the lift.  One thing i really enjoyed about the catalyst strength cycle i did was being able to snatch, clean and jerk almost everyday. so when it came time to max i felt very comfortable with the lift. so ive decided to try and snatch 3 days a week, 2 light and one heavy just to get a few more touches with that lift. next was the back squats. ive been basing my percenatges off of 370# which is under my max but im hoping it will alow me to build up more throughout the program. my final set was at 335# and i was able to knock out 5 reps. then it was time for some bench press, another weakness of mine. ive been basing my percenatges off of 265# which is probably a little below my max, but again i didnt want to start too heavy and be failing sets by the 2nd or 3rd week. i used 240# for my last set and punched out 7 reps. not very impressive i know but i was very satisfied since thats how many i got last week with 225#. zack height has been crushing me at the bench latley, pumping out 12 reps at a bodyeight of around 170!, guys is a beast! i finished with 3 sets of 5 hspu with a 4" negative. hspu's are my kryptonite so im going to try and throw them in at least 3 days a week.

after the am session my back was pretty tight, i think it was still a little tight from fridays deadlifts, and the saturday snatch workout. the wod felt really good other than my low back screaming at me the whole time. the weight felt really light, and the runs wernt too bad except for the low back discomfort. i realized i definitely need to start throwing running back into my metcons a little more regularly,  even just those short runs got me breathing pretty hard. i finished the wod in 15:38 and immediatley layed on some ice, which felt pretty amazing.  time for some night stretching and a salt bath in hopes that my back will be ready for some lifts tomorrow!

Sunday, December 4, 2011

little visit to CF Lodi

Strength: Power snatch

wod: 15 min amrap:
         -3 squat snatch (155#)
         -1 Rope climb(15')
         - 3 hspu


Paid a ittle visit to our long lost favorite female trainer sara mcroberts at crossfit lodi today.  started off with some power snatches. i didnt really have any rep scheme in mind just wanted to feel something heavy. i got up to 205 on my last set, back felt a little weak from the deadlifts on friday, but matching my pr on this lfit felt pretty good.  next we did the 15 minute amrap of 3 squat snatch at 155#'s, 1 15' rope climb, and 3 hspu's. since the games i havent really been working too much on my rope climbs, primarily because our ropes are only about 12 feet, so i thought this would be a good opportunity to throw them in a wod.  the workout felt pretty good, never getting stuck on nay one part, i was able to knock out 11 rounds plus 2 snatches. after doing this wod i think i should have done maybe 3 rope climbs and either 6 hspu's, or some sort of depth hspu's just to add some difficulty.  all in all it was a good wod, and left my arms and shoulders smoked!  im starting to feela little like my old self with the conditioning. this is the end of my 2nd week going hard on the conditioning and finally its starting to come back.  the oc throwdown in january is going to be a battle with 6 or 7 gamers and a handful of socal badasses taking on the event. im hoping my conditioning will be primed and ready by then.  week 2 of the windler starts on monday, cant wait to squat!

heres a quick video or fridays wod:

Friday, December 2, 2011

TRAINING WITH THE 5TH FITTEST MAN!

STRENGTH:    3X5 DEADLIFT (75%,80%,85%)
                         3X5 PRESS

WOD: 20 BURPEE WALL HOPS FOR TIME
           THEN 3 SETS OF TOE TO BAR AND SOME GLIDE KIP PRACTICE


HAD A GREAT SESSION TODAY!..BLAIR MORRISON, THE WORLDS 5TH FITTEST MAN, CAME DOWN FROM FOLSOM FOR SOME DEADS AND BURPEE SPRINTS.  EARLIER THIS WEEK MY TRAINING PARTNERS, VINCE, X, AND ZACK STARTED THE WINDLER 5 3 1 PROGRAM, WITH SQUATS AND BENCH ON MONDAYS, AND DEADLIFTS AND PRESS ON FRIDAYS. THE PROGRAM SAYS TO TAKE 90% OF YOUR MAX AND BASE YOUR WORKING SET PERCENATGES OFF OF THAT, THESE NUMBERS SEEMED A LITTLE LIGHT SO I WENT WITH AROUND 95%, USING 365,385,405 FOR THE DEADS, AND 130,140 150 FOR THE PRESSES.  DEADS FELT VERY LIGHT CONSIDERING I HAVENT DONE THEM HEAVY SINCE THE GAMES IN JULY. LAST SET OF THIS PROGRTAM CALLS FOR MAX REPS, WHICH IS EASY ON SQUAT, BENCH, AND PRESS SINCE I CAN JUST GO TIL FAILURE, BUT WITH DEADLIFTS ITS NOT  THAT THE WEIGHT BECOMES UNLIFTABLE, YOUR FORM AND LOW BACK JUST GO TO SHIT! SO I CHECKED MY EGO AND DROPPED THE BAR AT THE FIRST FEEL OF A ROUNDED LOW BACK, WHICH HAPPEN ON MY 6TH REP. MY OLD SELF WOULD HAVE HAMMERED OUT ANOTHER 5 OR 6 AND JUST WALKED AROUND CRIPPLED FOR THE NEXT WEEK BUT IM TRYING TO TRAIN A LITTLE SMARTER THIS YEAR SO I WAS HAPPY WITH THE 6 REPS. NEXT WAS THE PRESS WHICH IS A HUGE WEAKNESS OF MINE, AND SOMETHING I HAVENT BEEN SPENDING MUCH TIME ON. I WAS ABLE TO GET 8 REPS AT 150 WITH A LITTLE MOTIVATION FROM THE OTHER GUYS SCREAMING IN MY EAR. WOULD HAVE LIKE TO RIP OUT 3-4 MORE BUT STRICT OVERHEAD MOVEMENTS JUST DONT SEEM TO LIKE ME VERY MUCH. JUST GOTTA KEEP WORKING AT THEM!

FOR CONDITIONING WE RACED 2 AT A TIME ON 20 BURPEE WALL HOPS OVER A 6FT WALL. THIS TURNED OUT TO BE A PRETTY AWESOME MAX EFFORT LITTLE SPRINT. VINCE AND ZACK WENT HEAD TO HEAD FIRST, VINCE GETTING 1:22 AND ZACK CRUSHING IT AT 1:15. NEXT, BLAIR AND I WENT HEAD TO HEAD. AS USUAL WHEN WE TRAIN TOGETHER WE WENT STRIKE FOR STRIKE UNTIL THE LAST WALL JUMP I COULD BARLEY GET MY FATASS OVER! TIME TO GET RID OF THIS EXTRA BULKMODE BODYWEIGHT! BLAIR FINISHED IN 1:18 AND ME IN 1:19.  MY LEGS, SHOULDERS AND LUNGS WERE ON FIRE FOR ABOUT 10 MINUTES AFTER! KINDA GAVE ME THAT 1ST TIME FRAN FEELING IN MY LUNGS WHERE IT HURTS TO BREATH, AWESOME STUFF! WE FINISHED UP WITH 3 SETS OF TOES TO BARS, I WENT 20,30,17 AND THEN PRACTICED SOME GLIDE KIPS. BLAIR WAS DEFINITELY GETTING THE HANG OF IT, AND X AND I HAD A FEW THE FELT PRETTY GOOD, JUST ANOTHER SKILL TO WORK ON. ALWAY FUN TO TRAIN WITH BLAIR, PICK HIS MIND A LITTLE, AND GO HARD, TIL NEXT TIME!

Thursday, December 1, 2011

FIRST POST!

Ok, so here it is, my training blog.  ive been asked a lot in the past what i do to prepare for competition, and how my year around training looks. a lot of what i do is what we post on our website, crossfit209sport.com, but more times than not i am doing something extra or something completely different.  so with this blog i will be posting my daily training, my times and numbers, how each workout felt, what i feel is working and what i feel is not working. just a warning i am horrible at spelling and definitely dont consider myself a writer so bare with me...enjoy!