3/5/12
AM) SNATCH 3X1 @ 75%
SQUAT 10X3 @ 80%
SUMO DEADLIFT 5X1 @ 80%
EARLY PM) 3 ROUNDS:
-10 DEADLIFTS (315#)
-30 JUMP LUNGE
-50 DOUBLE UNDERS
LATE PM) 800M RUN
REST 2 MIN
100 BURPEES
Today i started the 10x3 squat program. i used 310# today and plan on moving up 10-15#'s each week for the next 6 weeks. i had planned to do ohs today too but skipped it due to a little shoulder fatigue. I'm going to work up on my snatches every week by 5% and max out every sat. the snacthes went quick and easy at 185#. i really like the idea of getting this movement in twice a week due to its difficulty, and the 3x1 doesn't take much time anyways. the squats at 310# felt solid. i started squatting in a flat soled show instead of the oly shows and it really made me dig my heals in and use my hamstrings. I'm not using a belt either unless i max out. next was the sumo deadlifts. this was the first time I've tried these for some weight and it felt very different. the pull is defiantly shorter but its a different feel, and it took a few reps to get used to .i used 395# for my working sets and again i could feel more pressure on my hamstrings and less on my low back. i think I'm going to stick with this style for 6 weeks or so.
for the early afternoon wod we did 3 rounds of 10 deadlifts(315#), 30 jump lunges, and 50 double unders. i felt pretty solid the whole way through, hitting all sets of deadlfits and double unders unbroken. the lunges got pretty horrible after the first set, i did a lot of 6's and 4's to finish but i kept a good pace and finished in 4:59.
when i got home i felt i needed a little more conditioning for the day so i ran my block at an increasing speed starting out at about 80% and finishing with a 100% sprint. i caught my breath for about 2 minutes and hit the 100 burpees on my front porch. kinda slow but it was a good burn, i finished in 5:29.
Tuesday, March 6, 2012
Monday, March 5, 2012
SAT/SUN
SAT 3/3:
OPEN WOD 12.2
FORREST HILL BRIDGE RUN
SUN 3/4
3 ROUNDS:
-7 MUSCLE UPS
-9 KB SNATCH EACH ARM(70#)
-12 HSPU
50 BURPEE CASH OUT
i did the open wod this last sat and finished with 83 reps. good enough, but not satisfying... my legs felt smoked after about 10 snatches into the 165's. the weight wasn't feeling too heavy and the endurance was fine, but my legs were so rubbery i could barley stabilize the catch. it really slowed me down a lot. I'm thinking that the two weeks i took off from training really affected my stamina. my legs were still a little sore from Tuesday's squatting, which may have been a factor too. but either way it was a wake up call to kick it in gear! its easy to get caught up in the open, which I'm doing my best not to do. but these workouts are still a good test and a good way to see where my competition is. i am training for regionals and that's when i plan to peak. my strength and endurance feel pretty good and i feel that I'm going to time it just right this year. these next couple months are going to involve a much higher volume of conditioning. after the open wod i grabbed a bite to eat and headed up to auburn to the Forrest hill bridge with my girlfriend. it was a beautiful day up there and the run back to the top was brital as always, it took me 11:29. i could definitely feel my legs from the snatches, as well as the extra 7 lbs im holding onto right now..haha..time to get shredded!!
Sunday was planned to be an off day, but it lead to a nice little burner over at crossfit lodi. i was passing by after breakfast and saw some people doing the open wod so we stopped in to say hello. i couldn't resist the urge to hit some quick so we did 3 rounds of 7 muscle ups, 9 kb snatches with each arm ,12 hspu, and cashed out with 50 burpees. i got the first two sets of muscle ups unbroken and went 4/2/1 on the last. my goal with these was no missed reps, the rings were hung low too so it was easy to hop off, shake it out and get right back in it. i did the 1st set of hspu strict then 6/6 on the following two sets with strict and kips. my goal here was just to do all 12 in one kick up. i finished the burpees with sets of 10 with short rest, and completed the whole wod in 10:28. my muscle ups are feeling a lot better, and i know as my body weight starts to go down a little they will just get that much easier.
OPEN WOD 12.2
FORREST HILL BRIDGE RUN
SUN 3/4
3 ROUNDS:
-7 MUSCLE UPS
-9 KB SNATCH EACH ARM(70#)
-12 HSPU
50 BURPEE CASH OUT
i did the open wod this last sat and finished with 83 reps. good enough, but not satisfying... my legs felt smoked after about 10 snatches into the 165's. the weight wasn't feeling too heavy and the endurance was fine, but my legs were so rubbery i could barley stabilize the catch. it really slowed me down a lot. I'm thinking that the two weeks i took off from training really affected my stamina. my legs were still a little sore from Tuesday's squatting, which may have been a factor too. but either way it was a wake up call to kick it in gear! its easy to get caught up in the open, which I'm doing my best not to do. but these workouts are still a good test and a good way to see where my competition is. i am training for regionals and that's when i plan to peak. my strength and endurance feel pretty good and i feel that I'm going to time it just right this year. these next couple months are going to involve a much higher volume of conditioning. after the open wod i grabbed a bite to eat and headed up to auburn to the Forrest hill bridge with my girlfriend. it was a beautiful day up there and the run back to the top was brital as always, it took me 11:29. i could definitely feel my legs from the snatches, as well as the extra 7 lbs im holding onto right now..haha..time to get shredded!!
Sunday was planned to be an off day, but it lead to a nice little burner over at crossfit lodi. i was passing by after breakfast and saw some people doing the open wod so we stopped in to say hello. i couldn't resist the urge to hit some quick so we did 3 rounds of 7 muscle ups, 9 kb snatches with each arm ,12 hspu, and cashed out with 50 burpees. i got the first two sets of muscle ups unbroken and went 4/2/1 on the last. my goal with these was no missed reps, the rings were hung low too so it was easy to hop off, shake it out and get right back in it. i did the 1st set of hspu strict then 6/6 on the following two sets with strict and kips. my goal here was just to do all 12 in one kick up. i finished the burpees with sets of 10 with short rest, and completed the whole wod in 10:28. my muscle ups are feeling a lot better, and i know as my body weight starts to go down a little they will just get that much easier.
Thursday, March 1, 2012
2/29
2/29
AM)
STRENGTH: POWER JERK 3X3
PUSH PRESS 3X3
PRESS 3X3
PM) WOD: 1-3-5-7-9
-MUSCLE UP(+4")
-SDHP(135#)
-HANG POWER CLEAN AND JERK(135#)
Started off today feeling very sore from my first day back training. legs, back, and traps were wrecked! Felt pretty awesome though, I missed it, is that weird?..haha...I attacked the shoulders with about an 85% weight just to feel the movement and not kill myself, plus my shoulder was still a little tender from the spill I took in Australia. I used 225# for the power jerk, 205# for the push press and 160# for the strict press with a pause at the bottom of each rep. the first set of jerks felt bad and I actually missed my last rep. then I reminded myself that vacation was over and i attacked all the following sets with the aggressiveness I needed. once I fixed that, all the weights felt very light and I think I should have maybe gone a little heavier. but for the first week back staying with the moderate weight was probably a good idea. I wanted to do a little lung burner and some ab work but I ran out of time.
the pm wod was a good one. great combo of exercises and enough weight to challenge unbroken sets. I felt really good on everything until my 9 set of muscles, I had 2 misses that slowed my down a lot. something khalipa told me that I’ve been trying to implement was sometimes one rep is faster than several. which a lot of times it is, especially when it comes to muscle ups and failed reps. I wanted to try this but with he 4" jump to the rings every time it was kind of a hassle to keep coming off the rings so I was going for bigger sets. I felt rusty on this movement and plan on attacking it with some vengeance for the next couple months. I went unbroken on the sdhp's and hc and jerks until the last set where I went 5/2/2 and 7/2. I finished in 8:10. not bad but I know I can go faster. I might try this one again in a month or so. it feels really good to be back in the gym training and teaching classes. I really miss this stuff when I’m away from it. and the step I took backwards in my fitness is only going to result in a hugs jump forwards, I can feel it!
AM)
STRENGTH: POWER JERK 3X3
PUSH PRESS 3X3
PRESS 3X3
PM) WOD: 1-3-5-7-9
-MUSCLE UP(+4")
-SDHP(135#)
-HANG POWER CLEAN AND JERK(135#)
Started off today feeling very sore from my first day back training. legs, back, and traps were wrecked! Felt pretty awesome though, I missed it, is that weird?..haha...I attacked the shoulders with about an 85% weight just to feel the movement and not kill myself, plus my shoulder was still a little tender from the spill I took in Australia. I used 225# for the power jerk, 205# for the push press and 160# for the strict press with a pause at the bottom of each rep. the first set of jerks felt bad and I actually missed my last rep. then I reminded myself that vacation was over and i attacked all the following sets with the aggressiveness I needed. once I fixed that, all the weights felt very light and I think I should have maybe gone a little heavier. but for the first week back staying with the moderate weight was probably a good idea. I wanted to do a little lung burner and some ab work but I ran out of time.
the pm wod was a good one. great combo of exercises and enough weight to challenge unbroken sets. I felt really good on everything until my 9 set of muscles, I had 2 misses that slowed my down a lot. something khalipa told me that I’ve been trying to implement was sometimes one rep is faster than several. which a lot of times it is, especially when it comes to muscle ups and failed reps. I wanted to try this but with he 4" jump to the rings every time it was kind of a hassle to keep coming off the rings so I was going for bigger sets. I felt rusty on this movement and plan on attacking it with some vengeance for the next couple months. I went unbroken on the sdhp's and hc and jerks until the last set where I went 5/2/2 and 7/2. I finished in 8:10. not bad but I know I can go faster. I might try this one again in a month or so. it feels really good to be back in the gym training and teaching classes. I really miss this stuff when I’m away from it. and the step I took backwards in my fitness is only going to result in a hugs jump forwards, I can feel it!
Tuesday, February 28, 2012
BACK ON TRACK!
2/28
AM) STRENGTH: POWER CLEAN+ CLEAN
BACK SQUAT 3X3
3 ROUNDS:
-30 DOUBLE UNDERS
-10 BURPEES
PM) 5X 1000M ROW WITH 5/4/3/2 MIN REST
Sorry I’ve been MIA. Finally back from an amazing trip to Australia and back to training. I know I said id post more about our coogee beach wods but Blair did a great write up on that you can check out HERE. As for today I felt really powerful on my cleans, but my legs felt very weak. I kinda jacked my shoulder with a nice spill while sandboarding in Australia so as opposed to snatching I went with 1 power clean immediately followed by a clean. the weight was flying up! I hit 285# pretty easily for a 5lb pr, and was very close at 290 for 4 attempts, getting it on my shoulders every time but not able to stick any of them. I was very happy with that and was hoping that my time off from training would also transfer into my squat. this was not the case. I was able to get 345# for 3, but 355 for only 2. legs fell very weak and tired. this I was not happy with. my squat strength is always a weakness of mine and with the Russian squat cycle and some other strength programs I was finally reaching that 400# mark. Im hoping that this was just a fluke and next week my strength has come back. I’d really like to do another cycle of the Russian squat program but I think it’s too much right now with regionals around the corner. I’m thinking next week ill start the 10x3:3x3 program for back squat and front squat. I think my legs just need more volume than the windler program is giving me. I still plan use the windler plan for my deadlift, press and bench. I finished my am session with a quick lung burner. I want to start doing slightly more volume with the conditioning. last year my breathing and endurance felt unstoppable and I want to get it back to that point. I finished 3 rounds of 30 double unders and 10 burpees in 1:59. I messed up on the last set on double so that cost me a few seconds.
for the pm session I wanted to blast my conditioning without doing too much that would make me sore. so what better than 5 max effort 1000m rows with a descending rest period. I kept them at about 95% the whole way through and rowed 3:19/3:38/3:39/3:39/3:42. I knew going that hard not he 1st would drastically make my following rows drop off, but other than the initial drop I held it pretty consistent. I wanted to keep them all under 3:40 but I started that last row a little too slow and couldn’t make it up in the finish. that 2 min rest felt very short. feels great to be back on a regular program. the vacation was awesome and I needed it bad, but now I’m fired up and focused on showing up to regional’s feeling unstoppable!
AM) STRENGTH: POWER CLEAN+ CLEAN
BACK SQUAT 3X3
3 ROUNDS:
-30 DOUBLE UNDERS
-10 BURPEES
PM) 5X 1000M ROW WITH 5/4/3/2 MIN REST
Sorry I’ve been MIA. Finally back from an amazing trip to Australia and back to training. I know I said id post more about our coogee beach wods but Blair did a great write up on that you can check out HERE. As for today I felt really powerful on my cleans, but my legs felt very weak. I kinda jacked my shoulder with a nice spill while sandboarding in Australia so as opposed to snatching I went with 1 power clean immediately followed by a clean. the weight was flying up! I hit 285# pretty easily for a 5lb pr, and was very close at 290 for 4 attempts, getting it on my shoulders every time but not able to stick any of them. I was very happy with that and was hoping that my time off from training would also transfer into my squat. this was not the case. I was able to get 345# for 3, but 355 for only 2. legs fell very weak and tired. this I was not happy with. my squat strength is always a weakness of mine and with the Russian squat cycle and some other strength programs I was finally reaching that 400# mark. Im hoping that this was just a fluke and next week my strength has come back. I’d really like to do another cycle of the Russian squat program but I think it’s too much right now with regionals around the corner. I’m thinking next week ill start the 10x3:3x3 program for back squat and front squat. I think my legs just need more volume than the windler program is giving me. I still plan use the windler plan for my deadlift, press and bench. I finished my am session with a quick lung burner. I want to start doing slightly more volume with the conditioning. last year my breathing and endurance felt unstoppable and I want to get it back to that point. I finished 3 rounds of 30 double unders and 10 burpees in 1:59. I messed up on the last set on double so that cost me a few seconds.
for the pm session I wanted to blast my conditioning without doing too much that would make me sore. so what better than 5 max effort 1000m rows with a descending rest period. I kept them at about 95% the whole way through and rowed 3:19/3:38/3:39/3:39/3:42. I knew going that hard not he 1st would drastically make my following rows drop off, but other than the initial drop I held it pretty consistent. I wanted to keep them all under 3:40 but I started that last row a little too slow and couldn’t make it up in the finish. that 2 min rest felt very short. feels great to be back on a regular program. the vacation was awesome and I needed it bad, but now I’m fired up and focused on showing up to regional’s feeling unstoppable!
Monday, February 20, 2012
FIRST DAY OF FULL TRAINING!
2/21
Am) strength: back squat 3x3
Good morning 3x10
Skill: 3x 10 strict toe to bars
30 seconds trx plank
Pm) wod 1: 3 person wod
5 rounds:
80m run(1/2 sand 1/2 concrete
Max db thrusters(27#)
Max kb swing (53#)
Wod 2: 4 rounds each for time:
60m shuttle run in sand
40m kb drag in sand(53#)
Wod 3: max distance wheelbarrow walk in sand
Wod 4: 40m sprint in sand
A lot of volume today and I was loving it!.. I learned that a week off feels great on the muscles and joints, but that first day back is a little tricky... We met up with the owner of wodtours, he trains out of a boxing gym that has some crossfit stuff too..I felt very weak on the squats, not sure if it was just fatigue from travel, dehydration, not enough food, or just weak from taking a week off... Either way the weight was heavy!.. I got 315,325 then tried 360 and didn't even get one so I went back down to 315...even though these number are way less than what I've done in near past I'm not really discouraged.. My body felt very empty and powerless, but nonetheless it felt good to feel some heavy weight...we hit 3x10 good morning at 135#' and finished with w 3x10 strict toe to bars....I'll make another post about the conditioning workout later, they were pretty brutal and we did them at an amazing place..that's all the time I have for now though
Am) strength: back squat 3x3
Good morning 3x10
Skill: 3x 10 strict toe to bars
30 seconds trx plank
Pm) wod 1: 3 person wod
5 rounds:
80m run(1/2 sand 1/2 concrete
Max db thrusters(27#)
Max kb swing (53#)
Wod 2: 4 rounds each for time:
60m shuttle run in sand
40m kb drag in sand(53#)
Wod 3: max distance wheelbarrow walk in sand
Wod 4: 40m sprint in sand
A lot of volume today and I was loving it!.. I learned that a week off feels great on the muscles and joints, but that first day back is a little tricky... We met up with the owner of wodtours, he trains out of a boxing gym that has some crossfit stuff too..I felt very weak on the squats, not sure if it was just fatigue from travel, dehydration, not enough food, or just weak from taking a week off... Either way the weight was heavy!.. I got 315,325 then tried 360 and didn't even get one so I went back down to 315...even though these number are way less than what I've done in near past I'm not really discouraged.. My body felt very empty and powerless, but nonetheless it felt good to feel some heavy weight...we hit 3x10 good morning at 135#' and finished with w 3x10 strict toe to bars....I'll make another post about the conditioning workout later, they were pretty brutal and we did them at an amazing place..that's all the time I have for now though
Saturday, February 18, 2012
AUSTRAILIA IS BADASS!!!!!!
2/19
First day back to actually doing some training and it feels amazing!... Especially since it get to them in the hot sun and in front of some amazing beaches down under!... Today was out first full day here so our Aussie buddy,nick, took Blair, John and I down to the coastline to show us some of the area... We walked about 3-4 miles ona cement path that lined the coastline... Tons of people running, walking and exercising everywhere, pretty awesome... We stopped at several beaches to cool off in the ocean.. Water Is amazing, warm and turquoise. About every 1/2 mile or so there was these workout stations with various pull up bars, dip bars etc.. We spent a good 30 min at one of them playing around with some glide kips, muscle ups, levers and a handful of parallette bar variations... I was drenched in sweat and my arms, shoulders and chest were rocked... We tried the man test Ive seen on cf Santa Clara's site where you do 5 dips, walk forward on the bars, 5 dips walk backwards on the bars, 4 dips,3 dips etc.. Very challenging I only made it halfway through 3.. Fun time through.. We continued our journey playing around with a lot of handstand and l-sit variations off rocks and rails and anything else we found.. Finally we arrived at our final destination, bondi beach. This is a beautiful white sand beach with tons of people surfing, playing volleyball, skateboarding, swimming , laying out and just enjoying the weather.. There was a 9 foot wall lining the beach with some pretty badass graffiti work on it so we decided to go for another workout... After playing around with the possibilities of what we could do I ended up doing 5 rounds of 5 hspu, then 1 wall sacled to the top.. Pretty gassing workout and an awesome place to train... I'm missing the barbell stuff so I think tomorrow we'll take a bar down to the beach or somewhere cool and try to do some barbell work. If the open workout doesn't require any special equipment I'm hoping to take whatever we need down to one of these beaches and do the wod down there. I'll try to post some pics soon.
First day back to actually doing some training and it feels amazing!... Especially since it get to them in the hot sun and in front of some amazing beaches down under!... Today was out first full day here so our Aussie buddy,nick, took Blair, John and I down to the coastline to show us some of the area... We walked about 3-4 miles ona cement path that lined the coastline... Tons of people running, walking and exercising everywhere, pretty awesome... We stopped at several beaches to cool off in the ocean.. Water Is amazing, warm and turquoise. About every 1/2 mile or so there was these workout stations with various pull up bars, dip bars etc.. We spent a good 30 min at one of them playing around with some glide kips, muscle ups, levers and a handful of parallette bar variations... I was drenched in sweat and my arms, shoulders and chest were rocked... We tried the man test Ive seen on cf Santa Clara's site where you do 5 dips, walk forward on the bars, 5 dips walk backwards on the bars, 4 dips,3 dips etc.. Very challenging I only made it halfway through 3.. Fun time through.. We continued our journey playing around with a lot of handstand and l-sit variations off rocks and rails and anything else we found.. Finally we arrived at our final destination, bondi beach. This is a beautiful white sand beach with tons of people surfing, playing volleyball, skateboarding, swimming , laying out and just enjoying the weather.. There was a 9 foot wall lining the beach with some pretty badass graffiti work on it so we decided to go for another workout... After playing around with the possibilities of what we could do I ended up doing 5 rounds of 5 hspu, then 1 wall sacled to the top.. Pretty gassing workout and an awesome place to train... I'm missing the barbell stuff so I think tomorrow we'll take a bar down to the beach or somewhere cool and try to do some barbell work. If the open workout doesn't require any special equipment I'm hoping to take whatever we need down to one of these beaches and do the wod down there. I'll try to post some pics soon.
Friday, February 10, 2012
SPLIT JERK PR!
2/10
AM)
STRENGTH: SPILT JERK 1RM
WOD 1: 5 ROUNDS:
-5 PARALLETTE HSPU'S WITH KIP
-7 OHS (135#)
-25M PROWLER/DOGSLED/YOKE PUSH
-25M WALKING LUNGE
WOD 2: 1-10 DOUBLE BURPEE LADDER WITH 60 YARD RUNS BETWEEN EACH LADDER
My strength plan called for deadlifts and presses today but my back was still a little tight from Wednesday. i haven't split jerked at all in at least 6-8 weeks, so i went for a heavy single and pr'd by 10#'s reaching a lifetime goal of a 315# split jerk! i was stoked and it didn't even feel that hard. i had an early miss at 285# and knew it was a fluke, i just needed a reality check to get my ass under the bar! feeling pretty pumped up about the pr we went right into the wod. i had the pleasure of going head to head with another up and coming, Nick Luchessi, and the battle was close. i was able to pull on him a little during the hspu's otherwise it would have been a tight one. we had 5 different sleds set up outside, all pretty close in weight but definitely different in the feel, especially when pushing the yoke, very awkward. this was a really good wod, the hspu's made the ohs squats pretty rough and the sled pushes made the walking lunges a little more crippling. i finished in 12:32.
after teaching a class, Nick and i tackled a gasser i saw on BLAIR MORRISONS BLOG which was a double burpee ladder from 1-10 with a 60 yrd run in between them for a total of 110 burpees and 1200m of running. pretty good one, not too gassing, mostly just burnt up the quads and shoulder. i was able to stay pretty consistent on my runs and burpee pace and finished in 9:36. one more day of training then I'm taking an entire week off, i might go crazy so I'm going to try and do something long and horrible in hopes that ill be sore til at least Tuesday..haha
AM)
STRENGTH: SPILT JERK 1RM
WOD 1: 5 ROUNDS:
-5 PARALLETTE HSPU'S WITH KIP
-7 OHS (135#)
-25M PROWLER/DOGSLED/YOKE PUSH
-25M WALKING LUNGE
WOD 2: 1-10 DOUBLE BURPEE LADDER WITH 60 YARD RUNS BETWEEN EACH LADDER
My strength plan called for deadlifts and presses today but my back was still a little tight from Wednesday. i haven't split jerked at all in at least 6-8 weeks, so i went for a heavy single and pr'd by 10#'s reaching a lifetime goal of a 315# split jerk! i was stoked and it didn't even feel that hard. i had an early miss at 285# and knew it was a fluke, i just needed a reality check to get my ass under the bar! feeling pretty pumped up about the pr we went right into the wod. i had the pleasure of going head to head with another up and coming, Nick Luchessi, and the battle was close. i was able to pull on him a little during the hspu's otherwise it would have been a tight one. we had 5 different sleds set up outside, all pretty close in weight but definitely different in the feel, especially when pushing the yoke, very awkward. this was a really good wod, the hspu's made the ohs squats pretty rough and the sled pushes made the walking lunges a little more crippling. i finished in 12:32.
after teaching a class, Nick and i tackled a gasser i saw on BLAIR MORRISONS BLOG which was a double burpee ladder from 1-10 with a 60 yrd run in between them for a total of 110 burpees and 1200m of running. pretty good one, not too gassing, mostly just burnt up the quads and shoulder. i was able to stay pretty consistent on my runs and burpee pace and finished in 9:36. one more day of training then I'm taking an entire week off, i might go crazy so I'm going to try and do something long and horrible in hopes that ill be sore til at least Tuesday..haha
POWER CLEAN PR!
2/8
STRENGTH: MUSCLE CLEAN 2RM:1RM
POWER CLEAN 2RM:1RM
WOD: 5 ROUNDS:
-9 DEADLIFT STANDING ON 45# PLATE (225#)
-6 MUSCLE UPS
-35 AIR SQUATS
Had an awesome day today training with some of Nor Cal's finest, Jason Khalipa, Neal Maddox, Garret Fisher, and a handful of other beasts! i made a trip out to San Jose to check out Jason and Pat Barbar's new affiliate, crossfit norcal. its an old club one, globo gym style, with lots of racket ball courts, steam room ,lockers, and a ton a space. a lot of potential with this spot. we started off with muscle clean, which is something I've never tried. it was hard to force myself not to redip under the weight but once i got the hang of it i really liked it. it definitely makes you pull hard with the arm and finish the second pull of the clean. i got 195# for 2 and 205# for one. next was power cleans. i got 265# pretty clean but missed my second lift at 275#. i did pr for a single at 280# and got really close at a couple attempts at 285#. it felt really good and solid, but the 315# Neal and Jason where throwing around somewhat dwarfed it..haha, those guys are very strong. props to up and coming Garret Fisher who power cleaned 285#.. pretty solid.
moving straight from the strength to the wod was a little different for me but i liked the change of pace. i felt pretty good until the 4th round when one failed muscle up seemed to make me fall way behind and made the following muscle ups seem very difficult. Jason and Neal are very fast on the deads and squats, and surprising very good with the muscle ups for some big guys. id say that's probably where i lost the most ground. i tried for a lot of triples and double on the muscle ups and gassed out by the 4th round, whereas Jason whom was right next to me was doing a lot of singles as early as the second round, but he was able to keep a good pace on them throughout the wod. i felt like my muscle ups were better than i was performing, possibly a little fatigued from he chest to bars the day before or maybe they just need a lot more work. i finished in 10:26, about 2 min behind Neal and Jason. feeling discouraged but never defeated, this experience has lit that fire up even more! the next showdown will be a little different!..haha..all in all it was awesome to train with guys. i get used to always being out in front when i train, and as humbling as it was, it was really nice to fall behind and have to chase someone else. i think i got a little bit out of my comfort zone and may have been rushing things a little, live and learn. I'm going to try and make it out there with these guys as much as possible, it was a great push! thanks for the session guys!
STRENGTH: MUSCLE CLEAN 2RM:1RM
POWER CLEAN 2RM:1RM
WOD: 5 ROUNDS:
-9 DEADLIFT STANDING ON 45# PLATE (225#)
-6 MUSCLE UPS
-35 AIR SQUATS
Had an awesome day today training with some of Nor Cal's finest, Jason Khalipa, Neal Maddox, Garret Fisher, and a handful of other beasts! i made a trip out to San Jose to check out Jason and Pat Barbar's new affiliate, crossfit norcal. its an old club one, globo gym style, with lots of racket ball courts, steam room ,lockers, and a ton a space. a lot of potential with this spot. we started off with muscle clean, which is something I've never tried. it was hard to force myself not to redip under the weight but once i got the hang of it i really liked it. it definitely makes you pull hard with the arm and finish the second pull of the clean. i got 195# for 2 and 205# for one. next was power cleans. i got 265# pretty clean but missed my second lift at 275#. i did pr for a single at 280# and got really close at a couple attempts at 285#. it felt really good and solid, but the 315# Neal and Jason where throwing around somewhat dwarfed it..haha, those guys are very strong. props to up and coming Garret Fisher who power cleaned 285#.. pretty solid.
moving straight from the strength to the wod was a little different for me but i liked the change of pace. i felt pretty good until the 4th round when one failed muscle up seemed to make me fall way behind and made the following muscle ups seem very difficult. Jason and Neal are very fast on the deads and squats, and surprising very good with the muscle ups for some big guys. id say that's probably where i lost the most ground. i tried for a lot of triples and double on the muscle ups and gassed out by the 4th round, whereas Jason whom was right next to me was doing a lot of singles as early as the second round, but he was able to keep a good pace on them throughout the wod. i felt like my muscle ups were better than i was performing, possibly a little fatigued from he chest to bars the day before or maybe they just need a lot more work. i finished in 10:26, about 2 min behind Neal and Jason. feeling discouraged but never defeated, this experience has lit that fire up even more! the next showdown will be a little different!..haha..all in all it was awesome to train with guys. i get used to always being out in front when i train, and as humbling as it was, it was really nice to fall behind and have to chase someone else. i think i got a little bit out of my comfort zone and may have been rushing things a little, live and learn. I'm going to try and make it out there with these guys as much as possible, it was a great push! thanks for the session guys!
Thursday, February 9, 2012
SNATH WORK
2/7
AM)
STRENGTH: POWER SNATCH 1RM
PUSH PRESS 3X3
SNATCH PULL 3X3
SNATCH DEADLIFT 3X3
PM)
WOD: 12-9-6
POWER CLEAN AND JERK(155#)
15 CTB PULL UPS AFTER EACH SET
WOD 2: 10 MIN ROW-30 SEC AT 50%,30 SEC AT 90%
Started off today really excited to pr my power snatch, unfortunately that was not the case. my current pr was 210#, and after a solid 205# i jumped to 215# for 3 attempts but wasn't able to stick any of them. a little disappointing but i just wasn't feeling very powerful today. my over training approach is starting to catch up to me, which is why I'm really excited about taking next week off. i really think giving my body some quality time to recover is going to benefit me a lot, its just going to drive me crazy not being able to workout. the rest of my lifts felt about the same, lacking power. i missed my 3rd rep of my 3rd set at 225#, which I've done 235 for 3 in the past. 3x3 snatch pulls at 245 and 3x3 snatch deadlifts at 260# felt fine.
after the mornings disappointing lack of power i wasn't sure how the metcon was going to feel. but it actually wasn't that bad. i did my whole 1st set unbroken, then a lot a quick singles and double for the rest of the wod. i finished in 4:36. the rowing workout was a pretty Nice finisher. i rowed 30 seconds at a 2:15-2:20 pace, then 3o seconds at a 1:40 pace. i was able to keep my splits the whole way through. resting next week, then its time to kick it into full throttle !
AM)
STRENGTH: POWER SNATCH 1RM
PUSH PRESS 3X3
SNATCH PULL 3X3
SNATCH DEADLIFT 3X3
PM)
WOD: 12-9-6
POWER CLEAN AND JERK(155#)
15 CTB PULL UPS AFTER EACH SET
WOD 2: 10 MIN ROW-30 SEC AT 50%,30 SEC AT 90%
Started off today really excited to pr my power snatch, unfortunately that was not the case. my current pr was 210#, and after a solid 205# i jumped to 215# for 3 attempts but wasn't able to stick any of them. a little disappointing but i just wasn't feeling very powerful today. my over training approach is starting to catch up to me, which is why I'm really excited about taking next week off. i really think giving my body some quality time to recover is going to benefit me a lot, its just going to drive me crazy not being able to workout. the rest of my lifts felt about the same, lacking power. i missed my 3rd rep of my 3rd set at 225#, which I've done 235 for 3 in the past. 3x3 snatch pulls at 245 and 3x3 snatch deadlifts at 260# felt fine.
after the mornings disappointing lack of power i wasn't sure how the metcon was going to feel. but it actually wasn't that bad. i did my whole 1st set unbroken, then a lot a quick singles and double for the rest of the wod. i finished in 4:36. the rowing workout was a pretty Nice finisher. i rowed 30 seconds at a 2:15-2:20 pace, then 3o seconds at a 1:40 pace. i was able to keep my splits the whole way through. resting next week, then its time to kick it into full throttle !
Tuesday, February 7, 2012
SQUATS AND BENCH PRESS GETTING STRONGER
2/6
AM)
STRENGTH: SQUAT WITH CHAINS 75%X5: 85%X3: 95%XMAX
BENCH PRESS 75%X5: 85%X3: 95%XMAX
5 ROUNDS:
-10 SPEED SQUATS(205#)
-10 BENCH PRESS (155#)
PM)
RUN 800M AT 90%
REST 3 MINUTES
4 400M REPEATS AT 800M SPLIT (90 SEC REST)
I attended the mobility cert this last weekend at crossfit Davis with Kelly starrett and it was awesome! id highly recommend it to all of you. i learned a lot about how to rehab nagging injuries or tight spots, but more importantly how to prevent them before they happen. i think one of the coolest things i learned was just basic set up on how to squat. it was nothing really that new, just a little more empathises on getting tight and keeping the knees out, "screwing" your feet into the ground before squatting, creating a little external rotation and putting some torque on the hips. i tried it today and although it felt a little different and awkward on some reps, overall i felt way tighter in the bucket and way more powerful. my last set of squats was at 300# and i got 4 reps, i was hoping for 3 and came very close to 5 so i was pretty stoked about that. i weighed the chains just out of curiosity and they weight about 47#'s each, which means I'm pushing probably 370-380# towards the top of that squat. the bench press felt a lot better too. using that same concept of external rotation and torquing up the shoulders, i felt way more powerful, my last set was at 260# and i got it for 4 reps, still lame but definitely getting better. after the bench, Zack and i did the 5 rounds of speed squats and bench press as we have been doing for the past 2 weeks. the squats felt way easier than the last few weeks but the bench got incredibly hard towards the end. i was still able to stay unbroken the whole way and not break pace on the speed squats finishing in 6:34, about 10 seconds faster than last week. id like to keep this up, but i might switch to a front or overhead squat, or just up the weight.
for the pm session, x and i headed over to the track for some repeats. regionals is about 3 months out and its time to start working on my running again. i did my 800M at about a 90% effort and finished in 2:55. so my plan was to run 4-400m's at a 1:25-1:30 pace with 90 seconds rest. i was using my iPhone for a stopwatch and ended up running them a little too quick, 1:19,1:25,1:29,1:18. it was windy out too and i hate running in the wind, but i got through it and although my back was screaming at the end, it wasn't as bad as it has been the last few trips to the track.
AM)
STRENGTH: SQUAT WITH CHAINS 75%X5: 85%X3: 95%XMAX
BENCH PRESS 75%X5: 85%X3: 95%XMAX
5 ROUNDS:
-10 SPEED SQUATS(205#)
-10 BENCH PRESS (155#)
PM)
RUN 800M AT 90%
REST 3 MINUTES
4 400M REPEATS AT 800M SPLIT (90 SEC REST)
I attended the mobility cert this last weekend at crossfit Davis with Kelly starrett and it was awesome! id highly recommend it to all of you. i learned a lot about how to rehab nagging injuries or tight spots, but more importantly how to prevent them before they happen. i think one of the coolest things i learned was just basic set up on how to squat. it was nothing really that new, just a little more empathises on getting tight and keeping the knees out, "screwing" your feet into the ground before squatting, creating a little external rotation and putting some torque on the hips. i tried it today and although it felt a little different and awkward on some reps, overall i felt way tighter in the bucket and way more powerful. my last set of squats was at 300# and i got 4 reps, i was hoping for 3 and came very close to 5 so i was pretty stoked about that. i weighed the chains just out of curiosity and they weight about 47#'s each, which means I'm pushing probably 370-380# towards the top of that squat. the bench press felt a lot better too. using that same concept of external rotation and torquing up the shoulders, i felt way more powerful, my last set was at 260# and i got it for 4 reps, still lame but definitely getting better. after the bench, Zack and i did the 5 rounds of speed squats and bench press as we have been doing for the past 2 weeks. the squats felt way easier than the last few weeks but the bench got incredibly hard towards the end. i was still able to stay unbroken the whole way and not break pace on the speed squats finishing in 6:34, about 10 seconds faster than last week. id like to keep this up, but i might switch to a front or overhead squat, or just up the weight.
for the pm session, x and i headed over to the track for some repeats. regionals is about 3 months out and its time to start working on my running again. i did my 800M at about a 90% effort and finished in 2:55. so my plan was to run 4-400m's at a 1:25-1:30 pace with 90 seconds rest. i was using my iPhone for a stopwatch and ended up running them a little too quick, 1:19,1:25,1:29,1:18. it was windy out too and i hate running in the wind, but i got through it and although my back was screaming at the end, it wasn't as bad as it has been the last few trips to the track.
Friday, February 3, 2012
DEADLIFTS!
2/3
AM)
STRENGTH: DEADLIFT WITH PURPLE BAND-80%X3: 85%X3: 90%X3
PRESS-80%X3: 85%X3: 90%XMAX
WOD: 20 PARALLETT HSPU WITH KIP
30 DEADLIFTS(335#)
30 OHS (135#)
50 TOE TO BARS
60 BURPEES
Another quick one, ill get back into more depth next week. deadlifts felt great! 350,370 and 390. pulling them all solid and aggressive. i really like the bands they make you fight that weight all the way up. presses went 145/155 and 165 for 5. the wod was nasty, slow and painful for the 1st 3 movements then fast and gassing to finish. the hspu's felt pretty good, i got 9 on my 1st set. the deadlifts blazed out my hammies but felt light towards the top after using the bands. ohs felt solid i went 7,7,7,9. probably could have done 3 sets of 10 but my 1st set was a little wobbly after the deads. i flew through the toe to bars with 25/10/8/7 for my sets, and did the burpees unbroken without breaking my pace. finished the wod in 17:13
AM)
STRENGTH: DEADLIFT WITH PURPLE BAND-80%X3: 85%X3: 90%X3
PRESS-80%X3: 85%X3: 90%XMAX
WOD: 20 PARALLETT HSPU WITH KIP
30 DEADLIFTS(335#)
30 OHS (135#)
50 TOE TO BARS
60 BURPEES
Another quick one, ill get back into more depth next week. deadlifts felt great! 350,370 and 390. pulling them all solid and aggressive. i really like the bands they make you fight that weight all the way up. presses went 145/155 and 165 for 5. the wod was nasty, slow and painful for the 1st 3 movements then fast and gassing to finish. the hspu's felt pretty good, i got 9 on my 1st set. the deadlifts blazed out my hammies but felt light towards the top after using the bands. ohs felt solid i went 7,7,7,9. probably could have done 3 sets of 10 but my 1st set was a little wobbly after the deads. i flew through the toe to bars with 25/10/8/7 for my sets, and did the burpees unbroken without breaking my pace. finished the wod in 17:13
FRONT SQUATS
2/1
AM)
SKILL: 3X MAX STRICT MUSCLE UP+MAX STRICT
STRENGTH: 1 FRONT SQUAT EMOTM FOR 10 MIN
WOD: 1200M RUN
quick post for today. my muscle ups felt good but had failed a couple strict so it affected my kips i went 4/5,4/4,3/5. i went up 5#'s from last week on the front squat and finished all 10 minutes at 315#. the weight felt really good and I'm hoping for 335#+ 1rm in a few weeks. i had planned to run a little more but after the 1st 1200m my back, hips, and quads were super tight, so i went for a 2000m slow jog to loosen up and the stretch. the 1200mish run took me 4:31, about 5 second faster then when i did it about a month ago.
AM)
SKILL: 3X MAX STRICT MUSCLE UP+MAX STRICT
STRENGTH: 1 FRONT SQUAT EMOTM FOR 10 MIN
WOD: 1200M RUN
quick post for today. my muscle ups felt good but had failed a couple strict so it affected my kips i went 4/5,4/4,3/5. i went up 5#'s from last week on the front squat and finished all 10 minutes at 315#. the weight felt really good and I'm hoping for 335#+ 1rm in a few weeks. i had planned to run a little more but after the 1st 1200m my back, hips, and quads were super tight, so i went for a 2000m slow jog to loosen up and the stretch. the 1200mish run took me 4:31, about 5 second faster then when i did it about a month ago.
Thursday, February 2, 2012
SNATCH WORK
1/31
AM)
STRENGTH: POWER SNATCH 2RM
SNATCH GRIP RACK JERK 2RM
SNATCH PULL 3X3
SNATCH DEADLIFT 3X3
PM) WOD: 20 MIN AMRAP:
-200M RUN
-5 STRICT HSPU
-5 HANG POWER SNATCH(115#)
Well as expected my legs are pretty beat up, but not nearly as bad as last week. it took a little time but i got my legs warmed up and started in on the power snatches. I've been rowing 1000m as part of my warm up everyday for the past 3-4 weeks and I'm really liking it. i alternate each day between a 18-20 stroke pace and a 30-32 stroke pace keeping the same 1:55 split, just to get some variation in tempo. not only is my stroke getting way more efficient but it really gets my legs and hips loose before i lift. i went for a 3rm last week and got 195#, barley missing the 3rd rep at 200#, so i was hoping for 205# today. it took me 3 tries but i stuck 205# and when i did felt pretty easy. the 1st two attempts felt light but i kept getting lazy on the second rep, just needed to remind myself to stay tight through that 1st pull. I'm hoping for 215# for a single next week. next was the snacth grip rack jerks. i went 225/245/265/285 and then tried 305 but missed the 2nd rep. 3x3 snatch pulls at 235#, and 3x3 snatch deadlift at 255# to wrap it up.
the pm wod was pretty solid. a longer amrap with short rounds and reps/weight that didn't require me to break up sets or hesitate before starting. the hspu's felt easy the whole way, i was able to come in from the run and kick right up into them, walk to the bar and pick it up without hesitation. the runs got slower and slower but i pushed through til the end and got 12 rounds even. my running is nowhere near where it needs to be but i still have about 3 1/2 months until regionals so I'm just easing into it for the next month or so before i really start to ramp it up. the open starts in about 3 weeks and its getting me pretty excited. i cant believe the season is already here! I'm excited to see all my clients go nuts on these open wods and get involved in the sport of crossfit, its going to be a blast!
AM)
STRENGTH: POWER SNATCH 2RM
SNATCH GRIP RACK JERK 2RM
SNATCH PULL 3X3
SNATCH DEADLIFT 3X3
PM) WOD: 20 MIN AMRAP:
-200M RUN
-5 STRICT HSPU
-5 HANG POWER SNATCH(115#)
Well as expected my legs are pretty beat up, but not nearly as bad as last week. it took a little time but i got my legs warmed up and started in on the power snatches. I've been rowing 1000m as part of my warm up everyday for the past 3-4 weeks and I'm really liking it. i alternate each day between a 18-20 stroke pace and a 30-32 stroke pace keeping the same 1:55 split, just to get some variation in tempo. not only is my stroke getting way more efficient but it really gets my legs and hips loose before i lift. i went for a 3rm last week and got 195#, barley missing the 3rd rep at 200#, so i was hoping for 205# today. it took me 3 tries but i stuck 205# and when i did felt pretty easy. the 1st two attempts felt light but i kept getting lazy on the second rep, just needed to remind myself to stay tight through that 1st pull. I'm hoping for 215# for a single next week. next was the snacth grip rack jerks. i went 225/245/265/285 and then tried 305 but missed the 2nd rep. 3x3 snatch pulls at 235#, and 3x3 snatch deadlift at 255# to wrap it up.
the pm wod was pretty solid. a longer amrap with short rounds and reps/weight that didn't require me to break up sets or hesitate before starting. the hspu's felt easy the whole way, i was able to come in from the run and kick right up into them, walk to the bar and pick it up without hesitation. the runs got slower and slower but i pushed through til the end and got 12 rounds even. my running is nowhere near where it needs to be but i still have about 3 1/2 months until regionals so I'm just easing into it for the next month or so before i really start to ramp it up. the open starts in about 3 weeks and its getting me pretty excited. i cant believe the season is already here! I'm excited to see all my clients go nuts on these open wods and get involved in the sport of crossfit, its going to be a blast!
Wednesday, February 1, 2012
CHAIN SQUATS, BENCH PRESS AND LUNGES
1/30
AM)
STRENGTH: SQUAT W/ CHAINS: 80%X3:85%X3:90%XMAX
BENCH PRESS: 80/85%X3:90%XMAX
5 ROUNDS:
-SPEED SQUATS(205#)
-BENCH PRESS (155#)
100 AB MAT SIT UPS
PM)
WOD: 3 ROUNDS
-100FT WALKING LUNGE(HOLDING 45# DUMBBELLS AT SIDE)
-20 KB SWINGS(70#)
*FINISH WITH 50 WALL BALLS(20#)
Week two of squatting with chains and its feeling a lot better! the discomfort and awkwardness of the chains isn't as bad and the power feels good!. i went 250/265 and 285# for the last set. i was able to stand up 5 reps with the 285# before dumping the 6th. its tough to say how much that would be without the chains but id put it somewheres around 355-365#, which would be awesome for 5 reps. next was the bench press, still weak but getting stronger. last set was at 250# and i got it for 6 reps, felt pretty solid. last week we finished with the 5 rounds of 10 speed squats at 205# super set with 10 bench press at 155#, and i wrecked me! i want to keep doing this every week but i don't think i can train very effectively being that sore, so i was hoping it would be a little easier this week. we flew through it this time and the burn was significantly less. it took me 6:45, about 2 minutes faster than last week. I'm sure i could do this much faster but I'm forcing myself to speed squat all 10 reps which makes me rest a little longer after the bench press. i never do sit ups so i finished with 100 ab mat sit ups.
for the pm session i figured my legs were already going to be out of use for tuesday so we just went with it and tested out our legs stamina with 3 rounds of 100ft walking lunge holding 45# dumbells at your sides and 20 kb swings with the 70# with a 50 wall ball cash out to finish. the lunges felt pretty solid, having to pause a few times on sets 2 and 3 but never putting down the weights, the real factor was grip strength, especially on the kb swings. i went unbroken on the 1st two sets of swings but grip was failing on the third and was forced to go 10/10. the wall balls went pretty quick,my legs were smoked from the lunges but it felt good to squat and not lunge. i went 15/15/10/10 and finsihed the wod in 9:09. i suspect that my legs will be sore but hopefully not as bad as last week!
AM)
STRENGTH: SQUAT W/ CHAINS: 80%X3:85%X3:90%XMAX
BENCH PRESS: 80/85%X3:90%XMAX
5 ROUNDS:
-SPEED SQUATS(205#)
-BENCH PRESS (155#)
100 AB MAT SIT UPS
PM)
WOD: 3 ROUNDS
-100FT WALKING LUNGE(HOLDING 45# DUMBBELLS AT SIDE)
-20 KB SWINGS(70#)
*FINISH WITH 50 WALL BALLS(20#)
Week two of squatting with chains and its feeling a lot better! the discomfort and awkwardness of the chains isn't as bad and the power feels good!. i went 250/265 and 285# for the last set. i was able to stand up 5 reps with the 285# before dumping the 6th. its tough to say how much that would be without the chains but id put it somewheres around 355-365#, which would be awesome for 5 reps. next was the bench press, still weak but getting stronger. last set was at 250# and i got it for 6 reps, felt pretty solid. last week we finished with the 5 rounds of 10 speed squats at 205# super set with 10 bench press at 155#, and i wrecked me! i want to keep doing this every week but i don't think i can train very effectively being that sore, so i was hoping it would be a little easier this week. we flew through it this time and the burn was significantly less. it took me 6:45, about 2 minutes faster than last week. I'm sure i could do this much faster but I'm forcing myself to speed squat all 10 reps which makes me rest a little longer after the bench press. i never do sit ups so i finished with 100 ab mat sit ups.
for the pm session i figured my legs were already going to be out of use for tuesday so we just went with it and tested out our legs stamina with 3 rounds of 100ft walking lunge holding 45# dumbells at your sides and 20 kb swings with the 70# with a 50 wall ball cash out to finish. the lunges felt pretty solid, having to pause a few times on sets 2 and 3 but never putting down the weights, the real factor was grip strength, especially on the kb swings. i went unbroken on the 1st two sets of swings but grip was failing on the third and was forced to go 10/10. the wall balls went pretty quick,my legs were smoked from the lunges but it felt good to squat and not lunge. i went 15/15/10/10 and finsihed the wod in 9:09. i suspect that my legs will be sore but hopefully not as bad as last week!
Monday, January 30, 2012
TRAINING WITH TRIPLE OG ANNIE SAKAMOTO
1/28
STREMGTH: 3RM OHS
WOD 1: ROW 1000M
-EVERY 15 PULLS GET OFF AND DO 10 BURPEES
WOD 2: 10 MIN AMRAP:
-200M RUN
-6 PULL UPS
-6 BOX JUMPS(30")
I spent this last weekend is aptos, which is about 10 minutes from Santa Cruz. the weather was incredible! low 70's and nothing but sun. spent most of the weekend on the beach enjoying some tasty cocktails, but i did sneak over to crossfit Santa Cruz central to hit a wod with one of the original badasses and 2011 9th fittest woman on the planet, Annie skate. Annie was as full of energy and kindness as always. it was an off week for her and i was pretty beat up from Fridays wod so we just jumped in with the 11am class and had some fun. i worked up to a 265# ohs for 3 reps and it felt really solid. i cant remember but i think that is a pr,and i think if i really pushed the limits i could get 280+. next was a unique spin on a 1000m row. 15 strokes then 10 burpees. i kept my stroke pace pretty low and just focused on very long, very powerful strokes. i think i finished that on in 6:21. finally was the 10 min amrap. as basic as this little wod was it was a nice little cardio burner. i personally would never program something like this so it was fun to do something different. i really dont know how many rounds i totalled, i was chasing one of there 14 yr old kids the whole time and i figured he was counting, he said we had 8 rounds but that seemed a little high, either way it was a ton of fun. i really enjoyed training with Annie, and it was pretty cool to throw down a wod with someone that i used to watch videos of 4 years ago before i really even knew what crossfit was. all in all it was a great weekend and ill be looking forward to paying Santa cruz central a visit again!
ANNIE AND I
PRETTY COOL SUNSET
STREMGTH: 3RM OHS
WOD 1: ROW 1000M
-EVERY 15 PULLS GET OFF AND DO 10 BURPEES
WOD 2: 10 MIN AMRAP:
-200M RUN
-6 PULL UPS
-6 BOX JUMPS(30")
I spent this last weekend is aptos, which is about 10 minutes from Santa Cruz. the weather was incredible! low 70's and nothing but sun. spent most of the weekend on the beach enjoying some tasty cocktails, but i did sneak over to crossfit Santa Cruz central to hit a wod with one of the original badasses and 2011 9th fittest woman on the planet, Annie skate. Annie was as full of energy and kindness as always. it was an off week for her and i was pretty beat up from Fridays wod so we just jumped in with the 11am class and had some fun. i worked up to a 265# ohs for 3 reps and it felt really solid. i cant remember but i think that is a pr,and i think if i really pushed the limits i could get 280+. next was a unique spin on a 1000m row. 15 strokes then 10 burpees. i kept my stroke pace pretty low and just focused on very long, very powerful strokes. i think i finished that on in 6:21. finally was the 10 min amrap. as basic as this little wod was it was a nice little cardio burner. i personally would never program something like this so it was fun to do something different. i really dont know how many rounds i totalled, i was chasing one of there 14 yr old kids the whole time and i figured he was counting, he said we had 8 rounds but that seemed a little high, either way it was a ton of fun. i really enjoyed training with Annie, and it was pretty cool to throw down a wod with someone that i used to watch videos of 4 years ago before i really even knew what crossfit was. all in all it was a great weekend and ill be looking forward to paying Santa cruz central a visit again!
ANNIE AND I
PRETTY COOL SUNSET
Friday, January 27, 2012
DEADLIFTS, PRESSES AND A KICK IN THE TEETH!
1/27
AM)
STRENGTH: DEADLIFTS WITH PURPLE BANDS: 75%X5:80%X5:85%X5
PRESS 75%X5:80%X5:85%XMAX
WOD: 5 ROUNDS:
-9 DEADLIFTS(315#)
-15 THRUSTERS (95#)
-21 PULL UPS
-400M RUN
I was really excited to do something long and horrible today, and i got what i wanted. i started off with the strength portion, as i mentioned earlier this week I'm going to use the bands on my deadlifts for the next 2-3 cycles of the windler program. i used the purple bands which are about an 1 1/4 inch or so. not an incredible amount of band tension but definitely enough to make the weight feel way heavier at the top. ive never maxed out with the bands but i guessed them to be about an additional 60#'s or so i used 435# as my base number. for my working sets i used 325#,350#, and 370# for the final set. insteed of going for max reps on the final set i stopped at 5 knowing that i had 45 deadlifts at 315# waiting for me. presses went shitty as usual but I'm going to keep attacking that weakness. i used 180# as my base number and went 135#,145#, and 155# for the final set getting 6 reps. pretty lame considering just a few weeks back i got 165# for 7. my strict press power seems to depend greatly on the level of fatigue in my shoulders going into the lift. the lift uses such small muscles that it hard for me to push heavy when I'm already a little sore. I'm sure doing them on Friday isn't helping the cause but oh well, I'm just going to stick with the plan and see what happens. mobility might be an issue too with this lift. luckily I'm doing the mobility cert next weekend and I'm pumped because i know its going to grind me into mush and rewire my mind on the importance of mobility.
and now for the fun stuff.....excuse my language but this wod was fuckin awesome!!!...in a kick you in the nuts and punch you in the face kinda way..haha..ok sorry but thats about what it felt like when i was done. complete gaser with just enough lifting to crumple you. i did all the deads unbroken and every set, except for the last, of pull ups unbroken. my grip wouldn't cooperate and i went 13/8. the thrusters felt light but i knew they would affect the pull ups so i went 15 on the 1st, then 9/6 on the rest of the sets. the running was pretty comical. after the second set, the first 100m of the run was more like a shuffle. but once the legs came back i was able to pick it up pretty good. my goal was to break 25 minutes and i was just over at 25:10. cardio was the factor here, which was good because usually i cant find wods the wreck my lungs that bad. i think fresh with no strength before and some energized legs i could shaved off a minute or two. I'm going to try and do this one again in a month or so. it left me spinning for about 20 minutes. ill be in Santa Cruz this weekend and I'm supposed to hit a wod with Annie Sakamoto, the OG! i remember watching videos of here when i was just a rookie and I'm pretty excited to throwdown next to one of the original badasses!..have a good weekend!
AM)
STRENGTH: DEADLIFTS WITH PURPLE BANDS: 75%X5:80%X5:85%X5
PRESS 75%X5:80%X5:85%XMAX
WOD: 5 ROUNDS:
-9 DEADLIFTS(315#)
-15 THRUSTERS (95#)
-21 PULL UPS
-400M RUN
I was really excited to do something long and horrible today, and i got what i wanted. i started off with the strength portion, as i mentioned earlier this week I'm going to use the bands on my deadlifts for the next 2-3 cycles of the windler program. i used the purple bands which are about an 1 1/4 inch or so. not an incredible amount of band tension but definitely enough to make the weight feel way heavier at the top. ive never maxed out with the bands but i guessed them to be about an additional 60#'s or so i used 435# as my base number. for my working sets i used 325#,350#, and 370# for the final set. insteed of going for max reps on the final set i stopped at 5 knowing that i had 45 deadlifts at 315# waiting for me. presses went shitty as usual but I'm going to keep attacking that weakness. i used 180# as my base number and went 135#,145#, and 155# for the final set getting 6 reps. pretty lame considering just a few weeks back i got 165# for 7. my strict press power seems to depend greatly on the level of fatigue in my shoulders going into the lift. the lift uses such small muscles that it hard for me to push heavy when I'm already a little sore. I'm sure doing them on Friday isn't helping the cause but oh well, I'm just going to stick with the plan and see what happens. mobility might be an issue too with this lift. luckily I'm doing the mobility cert next weekend and I'm pumped because i know its going to grind me into mush and rewire my mind on the importance of mobility.
and now for the fun stuff.....excuse my language but this wod was fuckin awesome!!!...in a kick you in the nuts and punch you in the face kinda way..haha..ok sorry but thats about what it felt like when i was done. complete gaser with just enough lifting to crumple you. i did all the deads unbroken and every set, except for the last, of pull ups unbroken. my grip wouldn't cooperate and i went 13/8. the thrusters felt light but i knew they would affect the pull ups so i went 15 on the 1st, then 9/6 on the rest of the sets. the running was pretty comical. after the second set, the first 100m of the run was more like a shuffle. but once the legs came back i was able to pick it up pretty good. my goal was to break 25 minutes and i was just over at 25:10. cardio was the factor here, which was good because usually i cant find wods the wreck my lungs that bad. i think fresh with no strength before and some energized legs i could shaved off a minute or two. I'm going to try and do this one again in a month or so. it left me spinning for about 20 minutes. ill be in Santa Cruz this weekend and I'm supposed to hit a wod with Annie Sakamoto, the OG! i remember watching videos of here when i was just a rookie and I'm pretty excited to throwdown next to one of the original badasses!..have a good weekend!
Thursday, January 26, 2012
HEAVY FRONT SQUATS ON SHATTERED QUADS
1/25
AM)
SKILL: 15 MINUTE PRACTICE- PARALLETTE HAND STAND BALANCING
5 ROUNDS:
-1 L-SIT ROPE CLIMB
-MAX KIPPING PARALLETTE HSPU'S
STRENGTH: 1 FRONT SQUAT EMOTM-10 MINUTES
PM)
WOD: 4 ROUNDS EACH FOR TIME:
-30M DOG SLED PUSH(265#)
-30M DOG SLED ROPE PULL(265#)
Started today with some much needed skill work. the handstand balancing it getting much better and i can feel it transferring into my hspu's and hs walks. i feel way more in control and my body positioning feels dialed! my longest freestanding hold on the parallettes is around 20 seconds or so, id like to get up to a minute, and at this rate i think i can get there pretty soon. next was a hand off between one L-sit rope climb and a max set of kipping hspu's on the parallettes. the rope climb was pretty easy, and i went 8,6,5,5,3 on the hspu's. my kip on these is getting way more explosive and controlled which is helping me knock out a few more each set. next we moved onto the front squats. i was doing everything i could to ignore my crippled quads, and just convinced myself that once i got started i would be fine. the last time i did this i used 305# and made it 15 minutes before jumping to 315#, which i failed after a couple successful lifts. so i upped the weight to 310# just to have some gain in weight. i made it through the full 10 minutes, which felt like a huge success with the way my legs felt, i cant wait to do this fresh!
for the pm conditioning session we did a series of short intervals which included a 30m dog sled push at 265# with a rope tied to the end of it, once to the rope was fully straightened we ran back to the start and pulled the sled back with the rope.. this turned out to be an awesome max effort workout, short and nasty! it gassed out the arms, lats and lungs pretty quick. i went 1:00,1:10,1:16,1:15. this was a really fun workout, something completely different and as hard as it was, it didn't tax my body too bad. active release massage and a salt bath tonight and a rest day tomorrow. i got deadlifts with the bands on friday, which im looking forward to and i want to do a long heavy 20 min plus wod, so expect something spicy!
I DID A INTERVIEW AT CROSSFIT WEST ON NEW YEARS EVE, AND HERE THE PRODUCT OF IT. CHECK IT OUT ON THE CROSSFIT GAMES SITE
AM)
SKILL: 15 MINUTE PRACTICE- PARALLETTE HAND STAND BALANCING
5 ROUNDS:
-1 L-SIT ROPE CLIMB
-MAX KIPPING PARALLETTE HSPU'S
STRENGTH: 1 FRONT SQUAT EMOTM-10 MINUTES
PM)
WOD: 4 ROUNDS EACH FOR TIME:
-30M DOG SLED PUSH(265#)
-30M DOG SLED ROPE PULL(265#)
Started today with some much needed skill work. the handstand balancing it getting much better and i can feel it transferring into my hspu's and hs walks. i feel way more in control and my body positioning feels dialed! my longest freestanding hold on the parallettes is around 20 seconds or so, id like to get up to a minute, and at this rate i think i can get there pretty soon. next was a hand off between one L-sit rope climb and a max set of kipping hspu's on the parallettes. the rope climb was pretty easy, and i went 8,6,5,5,3 on the hspu's. my kip on these is getting way more explosive and controlled which is helping me knock out a few more each set. next we moved onto the front squats. i was doing everything i could to ignore my crippled quads, and just convinced myself that once i got started i would be fine. the last time i did this i used 305# and made it 15 minutes before jumping to 315#, which i failed after a couple successful lifts. so i upped the weight to 310# just to have some gain in weight. i made it through the full 10 minutes, which felt like a huge success with the way my legs felt, i cant wait to do this fresh!
for the pm conditioning session we did a series of short intervals which included a 30m dog sled push at 265# with a rope tied to the end of it, once to the rope was fully straightened we ran back to the start and pulled the sled back with the rope.. this turned out to be an awesome max effort workout, short and nasty! it gassed out the arms, lats and lungs pretty quick. i went 1:00,1:10,1:16,1:15. this was a really fun workout, something completely different and as hard as it was, it didn't tax my body too bad. active release massage and a salt bath tonight and a rest day tomorrow. i got deadlifts with the bands on friday, which im looking forward to and i want to do a long heavy 20 min plus wod, so expect something spicy!
I DID A INTERVIEW AT CROSSFIT WEST ON NEW YEARS EVE, AND HERE THE PRODUCT OF IT. CHECK IT OUT ON THE CROSSFIT GAMES SITE
Wednesday, January 25, 2012
SNATCH WORK
1/24
AM)
STRENGTH: POWER SNATCH 3RM
SNATCH BALANCE 3X2
SNATCH PULL 3X3
SNATCH DEADLIFT 3X3
PM) 1.2 MILE RUN
WOD: 8 MIN AMRAP:
-5 HANG POWER CLEANS(155#)
-MUSCLE UP LADDER
Well as suspected i woke up and could barley walk. my legs are thrashed to say the least. it amazing how you can squat every week, train heavy low volume and light high volume, and still manage to get this sore. guess that just means it worked that good!..haha. i haven't been spending as much time with my oly lifts as id like so i wanted to dedicate a whole session just to some snatch work. my legs were too sore for full snatches and i need to get my power snatch numbers up, so i went for a triple. i was able to get up to 195# for 3, i tried 200# but was only able to get 2. im going to try for a double next week, then hopefully pr on a single the following week, my current best is 210#. it seemed that i was getting the weight over my head pretty good, i was just having a hard time stabilizing the catch. my shoulders were pretty sore too from the burnout bench presses and i think it was affecting my strength in that area. i hadn't planned on doing snatch balance, but after felling so unstable on the catch i thought it might be a good idea to throw in. my shoulder fatigue was definitely an issue on these. my plan was to use 235# for all 3 sets, which shouldn't have been a problem, but after failing my 2nd rep on the 1st set i dropped it to 225#. i finished up with a 3x3 snatch pull at 225# and a 3x3 snatch deadlift at 245#. i really liked doing these when i was following the catalyst oly cycle back in November. they really seem to help me stay tight through that 1st pull which always leads to an aggressive and effective second pull.
for the pm session i wanted to incorporate some running but i didn't want to end up doing a long metcon. so instead of combining the two i just did this 1.2ish mile loop we have on this Levy around the gym. its been a while since I've ran it but i felt really good. still, my low back tightness was the factor slowing me down, but i was able to push through pretty good and keep a good pace. i finished in 7:58, which given the state my legs were in i was very happy with. i think my best is somewhere in the low 7's like 7:08 or so. after a little foam rolling i did the 8 min amrap of 5 hpc's at 155# and a muscle up ladder. i knew the muscle ups would be the factor here, but the hang cleans definitely took their tool. i finished 3 muscle ups on my 8th round for a total of 40 hang cleans and 31 muscle ups, not too bad for an 8 minute workout. the plan is to front squat heavy tomorrow, so lots of rolling and a salt bath tonight!
AM)
STRENGTH: POWER SNATCH 3RM
SNATCH BALANCE 3X2
SNATCH PULL 3X3
SNATCH DEADLIFT 3X3
PM) 1.2 MILE RUN
WOD: 8 MIN AMRAP:
-5 HANG POWER CLEANS(155#)
-MUSCLE UP LADDER
Well as suspected i woke up and could barley walk. my legs are thrashed to say the least. it amazing how you can squat every week, train heavy low volume and light high volume, and still manage to get this sore. guess that just means it worked that good!..haha. i haven't been spending as much time with my oly lifts as id like so i wanted to dedicate a whole session just to some snatch work. my legs were too sore for full snatches and i need to get my power snatch numbers up, so i went for a triple. i was able to get up to 195# for 3, i tried 200# but was only able to get 2. im going to try for a double next week, then hopefully pr on a single the following week, my current best is 210#. it seemed that i was getting the weight over my head pretty good, i was just having a hard time stabilizing the catch. my shoulders were pretty sore too from the burnout bench presses and i think it was affecting my strength in that area. i hadn't planned on doing snatch balance, but after felling so unstable on the catch i thought it might be a good idea to throw in. my shoulder fatigue was definitely an issue on these. my plan was to use 235# for all 3 sets, which shouldn't have been a problem, but after failing my 2nd rep on the 1st set i dropped it to 225#. i finished up with a 3x3 snatch pull at 225# and a 3x3 snatch deadlift at 245#. i really liked doing these when i was following the catalyst oly cycle back in November. they really seem to help me stay tight through that 1st pull which always leads to an aggressive and effective second pull.
for the pm session i wanted to incorporate some running but i didn't want to end up doing a long metcon. so instead of combining the two i just did this 1.2ish mile loop we have on this Levy around the gym. its been a while since I've ran it but i felt really good. still, my low back tightness was the factor slowing me down, but i was able to push through pretty good and keep a good pace. i finished in 7:58, which given the state my legs were in i was very happy with. i think my best is somewhere in the low 7's like 7:08 or so. after a little foam rolling i did the 8 min amrap of 5 hpc's at 155# and a muscle up ladder. i knew the muscle ups would be the factor here, but the hang cleans definitely took their tool. i finished 3 muscle ups on my 8th round for a total of 40 hang cleans and 31 muscle ups, not too bad for an 8 minute workout. the plan is to front squat heavy tomorrow, so lots of rolling and a salt bath tonight!
Monday, January 23, 2012
LEG DESTRUCTION
1/23
AM)
STRENGTH: SQUAT 75%X5: 80%X5: 85%XMAX REPS
BENCH PRESS: SAME AS ABOVE
5 ROUNDS: 10 SPEED SQUATS (205#)
10 BENCH PRESS (155#)
PM)
TABATA ROW, REST 2 MINUTES
TABATA DOUBLE UNDER, REST 2 MINUTES
-FOR TIME: ROW 500m
100 DOUBLE UNDERS
Today i started my third cycle of the windler program. i noticed during my last 1rm squat attempt, which i failed, at the oc throwdown that i was making it pretty far out of the bucket on my squat and getting stuck at that mid-way point. watching it on video it seemed to me that if i could make it that far out of the bottom that i should have been able to stand it up. so for the next two cycles im going to use chains on the squat and switch to a low-bar squat just for some variation, i will also be using bands on the deadlifts. its been a while since ive used either of these tools and i think i could spark up some gains. i wasnt really sure where to start, since ive never maxed out with the chains. the full set of chains weighs about 100lbs so i took 80lbs off what i would have been using for my base number, and used 315# to plug my percentages into. i think that guess was pretty accurate. i went 235#,250#, and 265# for my last set and it was rough. i got 8 reps on my last set. the chains are amazing! felt very challenging all the way through the squat, and not much help from a rebound. i was really able to stay balanced and drive through my heels on all my reps. next was the bench press i used 205,220, and 235, squeezing out 8 reps on the last set. i really need to get my bench in the 300# range, i could definitely see this coming up in a comp at some point in the future and anything under 285# could be detrimental to an overall score. but i was happy with the 8 reps.
after the strength we did something ive been wanting to try, and i really think its going to help. we took about 50% of our 1rm on squat and bench and did a 5x10 on each. zack height and i just played hand off between the exercises and tried to speed squat/bench all the reps. it took me 8:40. i was able to speed squat all sets pretty easily, despite some insane hamstring burn, and i did go unbroken on the bench press but was only able to speed bench the 1st 2 sets, sets 3-5 went 5 speed reps and 5 singles. i was barely able to lock out the last rep of the last set. i have a feeling my chest, tri's, and hamstrings are going to be rocked tomorrow... nice!
for the pm session i felt that i had lifted enough barbells for the day and just needed something gasing. tabata row seems to accomplish that every time so thats what we did. i rowed 1005m total in the tabata row, allowing meters to roll over during rest period. rested 2 minutes, then tabata double unders. i was able to get 248 total, i thought i would be higher on this but my shoulders were wrecked from the bench press. rested 2 minutes, the row 500m, 100 double unders for time. i finished my row at around 1:38 and was almost able to go unbroken on the double under minus one trip up at 65. i finished that part in 2:55. all in all a good day. as far as i know there is only 3 spots in nor cal for the games this year and i have to go up against a pool of monsters including: blair morrison, jason khalipa, pat barbar, neal maddox, and joey warren. all seasoned gamers hungry to get their spot. when i show up on may 18th i will be as prepared as i possibly could have been, all my weaknesses will be conditioned, and ill be ready to put it all on the line and earn my spot!
AM)
STRENGTH: SQUAT 75%X5: 80%X5: 85%XMAX REPS
BENCH PRESS: SAME AS ABOVE
5 ROUNDS: 10 SPEED SQUATS (205#)
10 BENCH PRESS (155#)
PM)
TABATA ROW, REST 2 MINUTES
TABATA DOUBLE UNDER, REST 2 MINUTES
-FOR TIME: ROW 500m
100 DOUBLE UNDERS
Today i started my third cycle of the windler program. i noticed during my last 1rm squat attempt, which i failed, at the oc throwdown that i was making it pretty far out of the bucket on my squat and getting stuck at that mid-way point. watching it on video it seemed to me that if i could make it that far out of the bottom that i should have been able to stand it up. so for the next two cycles im going to use chains on the squat and switch to a low-bar squat just for some variation, i will also be using bands on the deadlifts. its been a while since ive used either of these tools and i think i could spark up some gains. i wasnt really sure where to start, since ive never maxed out with the chains. the full set of chains weighs about 100lbs so i took 80lbs off what i would have been using for my base number, and used 315# to plug my percentages into. i think that guess was pretty accurate. i went 235#,250#, and 265# for my last set and it was rough. i got 8 reps on my last set. the chains are amazing! felt very challenging all the way through the squat, and not much help from a rebound. i was really able to stay balanced and drive through my heels on all my reps. next was the bench press i used 205,220, and 235, squeezing out 8 reps on the last set. i really need to get my bench in the 300# range, i could definitely see this coming up in a comp at some point in the future and anything under 285# could be detrimental to an overall score. but i was happy with the 8 reps.
after the strength we did something ive been wanting to try, and i really think its going to help. we took about 50% of our 1rm on squat and bench and did a 5x10 on each. zack height and i just played hand off between the exercises and tried to speed squat/bench all the reps. it took me 8:40. i was able to speed squat all sets pretty easily, despite some insane hamstring burn, and i did go unbroken on the bench press but was only able to speed bench the 1st 2 sets, sets 3-5 went 5 speed reps and 5 singles. i was barely able to lock out the last rep of the last set. i have a feeling my chest, tri's, and hamstrings are going to be rocked tomorrow... nice!
for the pm session i felt that i had lifted enough barbells for the day and just needed something gasing. tabata row seems to accomplish that every time so thats what we did. i rowed 1005m total in the tabata row, allowing meters to roll over during rest period. rested 2 minutes, then tabata double unders. i was able to get 248 total, i thought i would be higher on this but my shoulders were wrecked from the bench press. rested 2 minutes, the row 500m, 100 double unders for time. i finished my row at around 1:38 and was almost able to go unbroken on the double under minus one trip up at 65. i finished that part in 2:55. all in all a good day. as far as i know there is only 3 spots in nor cal for the games this year and i have to go up against a pool of monsters including: blair morrison, jason khalipa, pat barbar, neal maddox, and joey warren. all seasoned gamers hungry to get their spot. when i show up on may 18th i will be as prepared as i possibly could have been, all my weaknesses will be conditioned, and ill be ready to put it all on the line and earn my spot!
QUICK POST ABOUT LAST FRIDAY
Last friday i did 1 squat clean emotm for 10 min. i worked up to 295#. then we did an 8 min amrap of 4 deadlifts (335#), 8 toe to bars, rest 2 minutes, 6 min amrap of 8 kb swing(70#), 12 ghd sit ups, rest 2 min, 4 min amrap of wall balls. i completed 10+4 rounds on the deadlift, 5+14 rounds on the kb swing, and 88 wall balls. felt really good with my performance especially with the extreme soreness in my upper body from thursday.
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