Tina did wonders for my shoulder and bicep. Helped out the other fellas/chickies with Fight Gone Bad. Shawn (the most recent paleo challenge winner) was looking shreadded. The man rocked FGB with a 322 score. First time he's done FGB too. He's probably around 6'3 or 6'4...the man can row!
GHD
2x25reps (first time doing 25 unbroken)
1 minute max rep box jumps (20")
41 reps
For being a total strength of mine, this number kind of sucks. The legs still feel a bit worn out from the 5k. I'd like to see number around 55-60.
Sunday, December 26, 2010
Saturday, December 25th, 2010 - Tabata Row
Tabata Row
20 seconds on / 10 seconds off x 8
111 meters
104 meters
98 meters
94 meters
96 meters
94 meters
89 meters
91 meters - Total Meters rowed - 777 meters (12 meter PR from a week ago)
This workout absolutely left me CRUSHED. It wasn't so bad right after. For the next 10 minutes, the pain just kepted increasing. YUCK! Ice bath 30 minutes later helped ALOT!
20 seconds on / 10 seconds off x 8
111 meters
104 meters
98 meters
94 meters
96 meters
94 meters
89 meters
91 meters - Total Meters rowed - 777 meters (12 meter PR from a week ago)
This workout absolutely left me CRUSHED. It wasn't so bad right after. For the next 10 minutes, the pain just kepted increasing. YUCK! Ice bath 30 minutes later helped ALOT!
Friday, December 24th, 2010 - Death by treadmill 5k
Well with a bum shoulder, I thought I would depress myself with some treadmill work.
5k - 36:38
This was 12+ minutes slower than my 5k PR. Burned some holiday food calories off....the workout did what it was supposed to do.
5k - 36:38
This was 12+ minutes slower than my 5k PR. Burned some holiday food calories off....the workout did what it was supposed to do.
Thursday, December 23, 2010
Wednesday, December 22nd, 2010 - Not sure what to say or think...
Well...the MRI results are in. Some minor damage done to the bicep and shoulder. Ahhh...what do you do! Drink more beer and do more situps I guess. Squat some heavy shit and move on....
12 minute amrap
5 ring rows
8 20" box jumps
15 situps
10 rounds + 7 reps
If you haven't heard by now, you're probably the last person on earth to hear about the TRAGIC loss in Chicago. At 7:30ish A.M. on Wednesday 12/22/10 a few Chicago firefighters had a roof cave in on them. Firefighters Corey Ankum & Edward Stringer were killed. It hurts man...I'm not gonna lie. My 2 former co-workers left my department to go work for Chicago last year. A friend that I graduated the fire academy works for Chicago. The Chicagoland fire service is a very tight knit community. Somehow every firefighter knows each other somehow or somewhat. Every firefighter that has walked through CFWC's door, I've known or met previously. It's that small of a firefighting world.
News media will shine light on the fact that the building that they were operating in was vacant. Civilians would reason, why would you risk your life on a vacant building.
1. Firefighters don't consider vacant buildings to be unoccupied
2. Homeless people tend to occupy vacant buildings
3. Kids tend to play in vacant buildings
The reasons can continue. There have been numerous times when a fire has errupted in a building deemed vacant and victims were removed alive/dead. Do a google search on fire ground searches. It's one of the most talked about topics in the fire service. Some fire departments conduct a victim survivability profile, when arriving on a house fire.
How would you feel if your house is on fire, you know your son/daughter is in their bed. The fire chief tells you that he's 99% sure that your child is dead and we won't search for him/her. It's complete bullshit. When I go to work, I'm 100% ready to give everything I got to save someone. Those men passed away on Wednesday doing just that. Doing the most noble thing a fireman can do. No one wants to die, but we took this job knowing the risks associated with it. Tomorrow, I'll get on my rig for 24 hours and continue to do my job proudly. I thank my family so much for being supportive and allowing me to do a job I love. I know my wife appreciates the sound of the garage door opening the morning I'm due home. I'm sure it's a sigh of relief that I've made it home safely AGAIN.
I hear all the time, I'm sure Crossfit helps you with your job alot. My answer is NOT really. Co-workers of mine are always nagging me that I'll get injured. Sure as shit, this month I suffered an injury. I hear all the time, it's firefighters who workout like mad men that get hurt. You can't get hurt if you stay away from the gym. It's a lifestyle/occupation that most people don't understand. It's taken me a while, but I'm starting to understand why many firefighters don't crossfit or exercise. It's not every day that a firefighter dies, but can you say that you would want to Crossfit after having a morning like the Chicago Firefighters did today. So many mornings, I'd rather just come home from work and go back to bed. Spending the day in a pond of ice, fighting a small fire, cutting people out of cars, etc. don't really equate to "rest days".
Being an elite athlete doesn't make you a good fireman. Being an expert with your airpack, halligan bar, fire hose, fire engine water pump, practicing searches, live fire training, knowing building construction, knowing fire behavior. That's the stuff that helps with my job.
I do Crossfit and lift weights, simply because I love lifting heavy shit. I eat paleo simply because I care about my health. I go to CFWC simply because I love the people. A little bum shoulder won't deter me from crossfitting.
Enjoy your Xmas....Love ya'll and let's pray for no more fire service fatalities throughout the USA for the rest of 2010.
On a parting note...if you want to listen to what transpired at the chicago fire....audio of the first 90 minutes of that scene.
http://alertpage1.posterous.com/chicagoil-building-collapse-and-mayday-1744-7
12 minute amrap
5 ring rows
8 20" box jumps
15 situps
10 rounds + 7 reps
If you haven't heard by now, you're probably the last person on earth to hear about the TRAGIC loss in Chicago. At 7:30ish A.M. on Wednesday 12/22/10 a few Chicago firefighters had a roof cave in on them. Firefighters Corey Ankum & Edward Stringer were killed. It hurts man...I'm not gonna lie. My 2 former co-workers left my department to go work for Chicago last year. A friend that I graduated the fire academy works for Chicago. The Chicagoland fire service is a very tight knit community. Somehow every firefighter knows each other somehow or somewhat. Every firefighter that has walked through CFWC's door, I've known or met previously. It's that small of a firefighting world.
News media will shine light on the fact that the building that they were operating in was vacant. Civilians would reason, why would you risk your life on a vacant building.
1. Firefighters don't consider vacant buildings to be unoccupied
2. Homeless people tend to occupy vacant buildings
3. Kids tend to play in vacant buildings
The reasons can continue. There have been numerous times when a fire has errupted in a building deemed vacant and victims were removed alive/dead. Do a google search on fire ground searches. It's one of the most talked about topics in the fire service. Some fire departments conduct a victim survivability profile, when arriving on a house fire.
How would you feel if your house is on fire, you know your son/daughter is in their bed. The fire chief tells you that he's 99% sure that your child is dead and we won't search for him/her. It's complete bullshit. When I go to work, I'm 100% ready to give everything I got to save someone. Those men passed away on Wednesday doing just that. Doing the most noble thing a fireman can do. No one wants to die, but we took this job knowing the risks associated with it. Tomorrow, I'll get on my rig for 24 hours and continue to do my job proudly. I thank my family so much for being supportive and allowing me to do a job I love. I know my wife appreciates the sound of the garage door opening the morning I'm due home. I'm sure it's a sigh of relief that I've made it home safely AGAIN.
I hear all the time, I'm sure Crossfit helps you with your job alot. My answer is NOT really. Co-workers of mine are always nagging me that I'll get injured. Sure as shit, this month I suffered an injury. I hear all the time, it's firefighters who workout like mad men that get hurt. You can't get hurt if you stay away from the gym. It's a lifestyle/occupation that most people don't understand. It's taken me a while, but I'm starting to understand why many firefighters don't crossfit or exercise. It's not every day that a firefighter dies, but can you say that you would want to Crossfit after having a morning like the Chicago Firefighters did today. So many mornings, I'd rather just come home from work and go back to bed. Spending the day in a pond of ice, fighting a small fire, cutting people out of cars, etc. don't really equate to "rest days".
Being an elite athlete doesn't make you a good fireman. Being an expert with your airpack, halligan bar, fire hose, fire engine water pump, practicing searches, live fire training, knowing building construction, knowing fire behavior. That's the stuff that helps with my job.
I do Crossfit and lift weights, simply because I love lifting heavy shit. I eat paleo simply because I care about my health. I go to CFWC simply because I love the people. A little bum shoulder won't deter me from crossfitting.
Enjoy your Xmas....Love ya'll and let's pray for no more fire service fatalities throughout the USA for the rest of 2010.
On a parting note...if you want to listen to what transpired at the chicago fire....audio of the first 90 minutes of that scene.
http://alertpage1.posterous.com/chicagoil-building-collapse-and-mayday-1744-7
Monday, December 20, 2010
Sunday, December 19th, 2010 - Strength workout and good things to say...
So some news about another blog I've been following...http://chaosandpain.blogspot.com/
There's swearing and offensive things on this blog. It's for people who are UBER hardcore about working out. Some of it's comical and some of it, has some very good points. It's somewhat along the lines of 70's Big and the West Side thought process. It's definitely given me food for thought about working out.
The wuss-ification of America is in full effect. The Bear/Vikings game is tonight and the players are complaining about how hard the field is and how cold it will be. These guys are getting paid MILLIONS of dollars a year to do this stuff.
Of the 1.3 million fireman the USA has, 70% of them are volunteers. These guys are working for slave labor and I don't hear them complaining about going to a fire, car accident or medical emergency in the cold. I'm so happy that I've found Crossfit. It's completely helped me transform from a wussy office geek to someone who takes lifting heavy stuff very serious.
On to other good notes...
So I'm visiting my Mother the other day and she spouts off, "You're legs are looking much beefier these days. It's weird though, because you look thinner". Then over the weekend my wife says, "you look like you need to eat a sandwich".
So I'm getting a thinner waist and bigger legs! Lifting heavy sh!t pays off.
I'm not sure what it is, but I love lifting late at night. I went to work last night from 10pm to 6am. The gym is awesome and it's in the basement. There's no distractions, plenty of room and I get to blast rap music as loud as I want.
Strength Work -
I started a new 5/3/1 session, so it's week 1 for the back squat.
170lbs x 5 reps
200lbs x 5 reps
225lbs x 10 reps (on 10/3/10 this same session I did 225lbs x 5) - not sure what kind of PR that is...but it's pretty awesome
There's swearing and offensive things on this blog. It's for people who are UBER hardcore about working out. Some of it's comical and some of it, has some very good points. It's somewhat along the lines of 70's Big and the West Side thought process. It's definitely given me food for thought about working out.
The wuss-ification of America is in full effect. The Bear/Vikings game is tonight and the players are complaining about how hard the field is and how cold it will be. These guys are getting paid MILLIONS of dollars a year to do this stuff.
Of the 1.3 million fireman the USA has, 70% of them are volunteers. These guys are working for slave labor and I don't hear them complaining about going to a fire, car accident or medical emergency in the cold. I'm so happy that I've found Crossfit. It's completely helped me transform from a wussy office geek to someone who takes lifting heavy stuff very serious.
On to other good notes...
So I'm visiting my Mother the other day and she spouts off, "You're legs are looking much beefier these days. It's weird though, because you look thinner". Then over the weekend my wife says, "you look like you need to eat a sandwich".
So I'm getting a thinner waist and bigger legs! Lifting heavy sh!t pays off.
I'm not sure what it is, but I love lifting late at night. I went to work last night from 10pm to 6am. The gym is awesome and it's in the basement. There's no distractions, plenty of room and I get to blast rap music as loud as I want.
Strength Work -
I started a new 5/3/1 session, so it's week 1 for the back squat.
170lbs x 5 reps
200lbs x 5 reps
225lbs x 10 reps (on 10/3/10 this same session I did 225lbs x 5) - not sure what kind of PR that is...but it's pretty awesome
Sunday, December 19, 2010
Saturday, December 18th, 2010 - Situps & Deadlifts
GHD Situps
4x15
Dynamic Effort Deadlift
8x3 on the minute for 8 minutes
195lbs
4x15
Dynamic Effort Deadlift
8x3 on the minute for 8 minutes
195lbs
Friday, December 17, 2010
Friday, December 16th, 2010 - Standing Press / Mary-ish Metcon
So even though I just pressed on Tuesday....let's press some more. Overtraining...screw that! Overtraining is a term made up by guys who don't want to work hard.
Standing Press
5-2-2-1-1-1
75lbs/95/lbs/105lbs/125lbs/140lbs/145lbs(5lb pr)
This is a nice little graph of my progress in the Press over the last few months.
The metcon consisted of pretty much nothing I'm great at.
100 double unders
4 rounds of Mary
5 HSPU's (some were kipping and some were just negatives)
10 pistols
15 ring rows
100 double unders
28 minutes & 30 seconds
On a note to end...Tina did some work on my chest and it doesn't look like it's a pectoral issue. Possibly a tricep strain. Going in for my MRI on Monday morning.
Standing Press
5-2-2-1-1-1
75lbs/95/lbs/105lbs/125lbs/140lbs/145lbs(5lb pr)
The metcon consisted of pretty much nothing I'm great at.
100 double unders
4 rounds of Mary
5 HSPU's (some were kipping and some were just negatives)
10 pistols
15 ring rows
100 double unders
28 minutes & 30 seconds
On a note to end...Tina did some work on my chest and it doesn't look like it's a pectoral issue. Possibly a tricep strain. Going in for my MRI on Monday morning.
Thursday, December 16, 2010
Thursday, December 16th, 2010 - Punishment by Row / Shutup and Row
Well after a dismal rowing performance yesterday, I said let's row again. I remember seeing a video of Josh Evertt's Isabel performance. Camera man asks him, "Do you want some music"? His response is, "Nah...if you need music to motivate you, go find something else to do".
That's exactly how I was feeling! Went out to the garage....no music...no sunlight
Tabata row (20 seconds on / 10 seconds off) x 8
107 meters
99 meters
94 meters
90 meters
89 meters
95 meters
95 meters
94 meters - Grand Total of 763 meters
Another day of some hard training. To think....it's suppose to be a day of rest. Ahh...time to take the kids outside to play in the snow.
That's exactly how I was feeling! Went out to the garage....no music...no sunlight
Tabata row (20 seconds on / 10 seconds off) x 8
107 meters
99 meters
94 meters
90 meters
89 meters
95 meters
95 meters
94 meters - Grand Total of 763 meters
Another day of some hard training. To think....it's suppose to be a day of rest. Ahh...time to take the kids outside to play in the snow.
Wednesday, December 15th, 2010 - Rowing & 5 rounds of nothing like Cindy
Row 1 min x 3
301 meters
305 meters
280 meters
Rowing is tough mentally. For whatever reason, it just sucks the air right out of me. I was pulling a 1:30 pace on the 1st row for like 20 seconds and I just couldn't hold it. 2nd row I paced like a 1:35ish and rowed more meters. 3rd row I was just gassed. I pussed out a bit too. Better luck next time.
The metcon workout was supposed to be:
7 minute running clock of...
5 rounds of Cindy
5 pullups
10 pushups
15 air squats
With the remaining time max kettlebell swings @53lbs
My subs were:
5 HSPU's (1 band assisted)
10 GHD Situps
15 airsquats
Only got through 4 rounds of this.
301 meters
305 meters
280 meters
Rowing is tough mentally. For whatever reason, it just sucks the air right out of me. I was pulling a 1:30 pace on the 1st row for like 20 seconds and I just couldn't hold it. 2nd row I paced like a 1:35ish and rowed more meters. 3rd row I was just gassed. I pussed out a bit too. Better luck next time.
The metcon workout was supposed to be:
7 minute running clock of...
5 rounds of Cindy
5 pullups
10 pushups
15 air squats
With the remaining time max kettlebell swings @53lbs
My subs were:
5 HSPU's (1 band assisted)
10 GHD Situps
15 airsquats
Only got through 4 rounds of this.
Tuesday, December 14, 2010
Tuesday, December 14th, 2010 - Shoulder Press and some 21-15....ahh nevermind
Standing Press - week 1
85lbs x 5
95lbs x 5
110lbs x 9
Started from scratch on the 5/3/1 program. I ran through 3 cycles and set some awesome PR's...so it's back to work. Which by the way, I set another PR for the press again. I've only lifted 110lbs x 6 in the past. Today was a 3 rep increase.
Metcon
21-15-9
Turkish Getups alternating hands
Sots press
I saw this one on the main page a few months back. KStar knocked it out in like 5 minutes or something crazy without a warmup. I said 3-2-1 go...
I finished the 21's and I was at like 9 minutes and change. I called it quits. I was talking to a guy at work while I was doing it. To be honest, I quit because he wouldn't quit talking to me. I was trying to accomplish something and he was talking shop. What'cha gonna do...
85lbs x 5
95lbs x 5
110lbs x 9
Started from scratch on the 5/3/1 program. I ran through 3 cycles and set some awesome PR's...so it's back to work. Which by the way, I set another PR for the press again. I've only lifted 110lbs x 6 in the past. Today was a 3 rep increase.
Metcon
21-15-9
Turkish Getups alternating hands
Sots press
I saw this one on the main page a few months back. KStar knocked it out in like 5 minutes or something crazy without a warmup. I said 3-2-1 go...
I finished the 21's and I was at like 9 minutes and change. I called it quits. I was talking to a guy at work while I was doing it. To be honest, I quit because he wouldn't quit talking to me. I was trying to accomplish something and he was talking shop. What'cha gonna do...
Monday, December 13th, 2010 - Front Squat (pr) / 8min AMRAP
Front squat - 5/2/2/1/1/1
95lbs/150lbs/170lbs/190lbs/215lbs(pr)/225lbs(pr)
Some notes about the Front Squat...heaviest thing I lifted in the front squat is 210lbs x 2 reps a few months back. Both 215 & 225lbs felt VERY light. Light as in I might rep 225 for 4-5 reps. I've been doing alot of GHD work and I would attribute it to the added core strength. I've also tweaked my technique a bit. I'm focusing on dropping straight down. I think I was driving the butt back too much before I was dropping. Forcing me to allow the bar to come out of the rack position. Progress is being made and you gotta be happy about that.
Metcon
8min AMRAP
10 95lb power snatches
12 24" box jumps
4 rounds + 10
95lbs/150lbs/170lbs/190lbs/215lbs(pr)/225lbs(pr)
Some notes about the Front Squat...heaviest thing I lifted in the front squat is 210lbs x 2 reps a few months back. Both 215 & 225lbs felt VERY light. Light as in I might rep 225 for 4-5 reps. I've been doing alot of GHD work and I would attribute it to the added core strength. I've also tweaked my technique a bit. I'm focusing on dropping straight down. I think I was driving the butt back too much before I was dropping. Forcing me to allow the bar to come out of the rack position. Progress is being made and you gotta be happy about that.
Metcon
8min AMRAP
10 95lb power snatches
12 24" box jumps
4 rounds + 10
Saturday, December 11th, 2010 - Team Metcon
For time, in teams of 2: (only one teammate working at a time)
30 Handstand pushups
40 Deadlifts 225#
50 Pullups
60 Wallballs 20#
70 Box jumps 20"
80 Push presses 45#
90 Doubleunders
Worked with Steve T. on this one. I managed to knockout all 30 handstands unbroken. Mind you, I used two bands for assistance. I'll be moving to 1 band for future use. Steve saved my butt on the deadlifts. I was squeeking out 5 reps at a time. I skipped the pullups, due to the bicep/pectoral muscle still being sore. Steve did his 25 pullups. He was nursing some injury, so he opted for strict pullups. I don't know much about his injury.
I didn't record the time, but it was in the 13 minute range.
30 Handstand pushups
40 Deadlifts 225#
50 Pullups
60 Wallballs 20#
70 Box jumps 20"
80 Push presses 45#
90 Doubleunders
Worked with Steve T. on this one. I managed to knockout all 30 handstands unbroken. Mind you, I used two bands for assistance. I'll be moving to 1 band for future use. Steve saved my butt on the deadlifts. I was squeeking out 5 reps at a time. I skipped the pullups, due to the bicep/pectoral muscle still being sore. Steve did his 25 pullups. He was nursing some injury, so he opted for strict pullups. I don't know much about his injury.
I didn't record the time, but it was in the 13 minute range.
Friday, December 10, 2010
Friday, December 10th, 2010 - Push Jerk / Metcon /5k Row
Strength -
Push Jerk
5-2-2-1-1-1
95lbs/135lbs/170lbs/190lbs/205lbs-fail/210lbs-fail
Metcon
5 Rounds for time
10 95lb sumo deadlift high pulls
10 GHD Situps
6:17
5k Row
22:03 - (PR by 30ish seconds from 10/16/10)
Push Jerk
5-2-2-1-1-1
95lbs/135lbs/170lbs/190lbs/205lbs-fail/210lbs-fail
Metcon
5 Rounds for time
10 95lb sumo deadlift high pulls
10 GHD Situps
6:17
5k Row
22:03 - (PR by 30ish seconds from 10/16/10)
Thursday, December 10th, 2010 - Ice Bath Anyone?
Didn't expect the weather elements to take so much out of me, but they did.
I spent 3.5 hours in the morning practicing ice rescue scenarios. It's not too difficult, but it's not as easy as one would think.
Been a bit worried about the chest muscle injury. Seems to be getting better, but I don't want to risk any further damage.
Strength -
Front Squat 3x3
3 reps @ 140lbs
3 reps @ 160lbs
6 reps @ 180lbs
400M run (untimed on the treadmill)
2 min rest
400M run (untimed on the treadmill)
Tuesday, December 7, 2010
Tuesday, December 7th, 2010 - HSPU's & GHD's / DE Press
Well some good news. My shoulder isn't destroyed like I thought it was. I've been icing it and foam rolling it. Tested the shoulder out and the shoulder isn't the problem.
Did some pushups from the knees and the pectoral muscle is definitely aggravated. I made a doctor's appointment for this Friday.
Strength Work -
Dynamic Effort Standing Press 8x3 on the minute (65% of 1 rep max)
I went with 58ish%.
85lbs 8x3
Metcon
15-12-9-6-3
Hand stand pushups (with band assistance)
GHD Situps
9:50
Did some pushups from the knees and the pectoral muscle is definitely aggravated. I made a doctor's appointment for this Friday.
Strength Work -
Dynamic Effort Standing Press 8x3 on the minute (65% of 1 rep max)
I went with 58ish%.
85lbs 8x3
Metcon
15-12-9-6-3
Hand stand pushups (with band assistance)
GHD Situps
9:50
Sunday, December 5, 2010
Sunday, December 5th, 2010 - Elizabeth Rx'd - DNF
First time attempting this bad girl of a workout. This workout consists of two weaknesses of mine, so I said let's go. Got though the 15's on the squat cleans and started my ring dips. On rep 5 of the ring dip, I heard a snap, crackle and pop in my left shoulder.
8 hours later, the left shoulder/armpit/pectoral area still hurts. Dull pain...hurts more if I flex my pectoral muscle. It's on the foremost anterior part of the armpit/chest area.
Ugh...talk about disheartening! I'm not sure what this will mean for future training. It will definitely throw a wrench in my plans.
I set a goal of finishing sub 15 minutes and I was right on course. Not sure how out of commission I am. Gotta go see the doctor...
Elizabeth Rx'd - DNF
8 hours later, the left shoulder/armpit/pectoral area still hurts. Dull pain...hurts more if I flex my pectoral muscle. It's on the foremost anterior part of the armpit/chest area.
Ugh...talk about disheartening! I'm not sure what this will mean for future training. It will definitely throw a wrench in my plans.
I set a goal of finishing sub 15 minutes and I was right on course. Not sure how out of commission I am. Gotta go see the doctor...
Elizabeth Rx'd - DNF
Saturday, December 4th, 2010 - Dynamic Effort 10x2 deadlift
Busy day...only had time to sneek some deadlifts in.
10x2 on the minute
170lbs for the deadlift
10x2 on the minute
170lbs for the deadlift
Thursday, December 2, 2010
Thursday, December 2nd, 2010 - Grace "PR"
Started off the day and progressed thoughout the day with alot of HSPU work. Hand stand holds, handstand pushup "negatives", kipping handstand pushups. I will say that they are coming along. Slowly...
The day just came and went. Lots of running around doing errunds and what not. Next thing I know it's 6:20 and I missed the CFWC class. Ooops...some days are like that. To be honest, I got my days mixed up and was thinking there was a 7:15 class tonight.
Got in a through warmup and thought...why not try some revenge on "Grace".
30 - 135lb clean and jerks for time
5:49 - rx'd (19 sec pr from a month ago).
The day just came and went. Lots of running around doing errunds and what not. Next thing I know it's 6:20 and I missed the CFWC class. Ooops...some days are like that. To be honest, I got my days mixed up and was thinking there was a 7:15 class tonight.
Got in a through warmup and thought...why not try some revenge on "Grace".
30 - 135lb clean and jerks for time
5:49 - rx'd (19 sec pr from a month ago).
Wednesday, December 1, 2010
Wednesday, December 1st, 2010 - Press 3RM-pr / Ring work
Getting strongerrrrrrr......man it's been nice to see some strength gains. A little less than 10 weeks ago, I was struggling with pressing 110lbs 6-7 times. Fastforward today and I hit a new 3RM. I would say that most of the strength has been developed with Wendler's program. However, I gotta say that the few Westside Dynamic workouts that I did helped alot. The focus on bar speed definitely helped.
Standing Press
105lbs x 3
120lbs x 3
135lbs x 3 (3rm pr)
Strict Ring dip
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Strict Ring Pullup
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Standing Press
105lbs x 3
120lbs x 3
135lbs x 3 (3rm pr)
Strict Ring dip
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Strict Ring Pullup
3x7 (which is also a PR from last weeks 3x6 and the week prior 3x5)
Monday, November 29, 2010
Monday, November 29th, 2010 - Back Squat PR / 7min amrap
The new strength continues to amaze me. Glad the hard work is paying off. 5/26/2009 was the last time, that I squated what I consider to be heavy. I squated 275lbs. The closest I got to that was 2 weeks ago and that was 260lbs x 4 reps.
I'm weight alot less and tonight I hit another PR.
5-2-2-1-1-1
135lbs/185lbs/205lbs/245/265/280(pr)
I gotta say I'm pretty happy with this. Yesterdays wod was brutal. Not to mention, I front squated on Saturday, OHS'ed on Sunday and still hit a PR.
Is it the smartest thing to do...probably not. In a few weeks I'll be easing up on the heavy lifts. So it is what it is. I'm lifting heavy stuff and that's all that really matters.
Metcon:
7min as many rounds as possible
7 sumo deadlift high pulls
10 ski jumps over barbell
7 toes to bar
6 rounds + 3 - rx'd
It's a solid score. I fell apart on the toes to bar on the last round. 2-2-2-1, prior to that all t2b were unbroken.
Afterwards, my new thing is to hit the GHD after the metcon.
GHD
3x10
Rest day tomorrow...
I'm weight alot less and tonight I hit another PR.
5-2-2-1-1-1
135lbs/185lbs/205lbs/245/265/280(pr)
I gotta say I'm pretty happy with this. Yesterdays wod was brutal. Not to mention, I front squated on Saturday, OHS'ed on Sunday and still hit a PR.
Is it the smartest thing to do...probably not. In a few weeks I'll be easing up on the heavy lifts. So it is what it is. I'm lifting heavy stuff and that's all that really matters.
Metcon:
7min as many rounds as possible
7 sumo deadlift high pulls
10 ski jumps over barbell
7 toes to bar
6 rounds + 3 - rx'd
It's a solid score. I fell apart on the toes to bar on the last round. 2-2-2-1, prior to that all t2b were unbroken.
Afterwards, my new thing is to hit the GHD after the metcon.
GHD
3x10
Rest day tomorrow...
Sunday, November 28, 2010
Sunday, November 28th, 2010 - OHS PR & "THE couplet", PM bench press
Haven't done over head squats in FOREVER...so I said let's work on some weakness.
5/2/2/1/1/1
75lbs/95lbs/115lbs/140lbs/150lbs-FAIL/150lbs (5lb pr)
I'm super happy with this. I'd be willing to bet without looking at my journal, that it's been 3 months since I worked on the OHS.
My conditioning has been feeling like crap, so let's throw down on a hard metcon. I chose "THE COUPLET" from the 2009 Crossfit Games.
3 Rounds for time
30 20lb wallball 10ft target
30 75lb squat snatches
scalled it to 20 reps for each movement.
Jake - 19:10 scaled not rx'd
WOW! This workout consumes every ounch of oxygen in your body. I was gasping for air. The movements never felt heavy, just couldn't move very fast. As my metcon's increase over the next month, I want to give this one a go again.
After looking at many people's times, 19 minutes is about average for rx. 13 minutes being elite rx.
5/2/2/1/1/1
75lbs/95lbs/115lbs/140lbs/150lbs-FAIL/150lbs (5lb pr)
I'm super happy with this. I'd be willing to bet without looking at my journal, that it's been 3 months since I worked on the OHS.
My conditioning has been feeling like crap, so let's throw down on a hard metcon. I chose "THE COUPLET" from the 2009 Crossfit Games.
3 Rounds for time
30 20lb wallball 10ft target
30 75lb squat snatches
scalled it to 20 reps for each movement.
Jake - 19:10 scaled not rx'd
WOW! This workout consumes every ounch of oxygen in your body. I was gasping for air. The movements never felt heavy, just couldn't move very fast. As my metcon's increase over the next month, I want to give this one a go again.
After looking at many people's times, 19 minutes is about average for rx. 13 minutes being elite rx.
PM Strength work
10hr+ later
Bench Press
150lbs x 3
170lbs x 3
190lbs x 6
Saturday, November 27, 2010
Saturday, November 27th, 2010 - Aggravation
So at 7am on Monday, I'll have worked 72 out of the last 96 hours. I was off 24 hours yesterday, but I spent a good amount of the day sleeping.
Needless to say, this week's training schedule wasn't the greatest. Nor, was my diet. I was a bit shocked when I stood on the scale last evening. It read 188.8lbs. EEEEEeeeekkkkk. We need to get that back in line. I feel much better at 182lbs.
I'm a little tired...a little wired...very irritable and I wouldn't mind beating on a chick named "Annie".
Started out with some front squats.
Front Squat
130lbs x 5
150lbs x 5
170lbs x 7
Bent Over Barbell Row
3x5
135lbs
"Annie"
50-40-30-20-10
Double Unders
Situps
Jake - 8:54 rx'd (about 35 seconds off my previous PR)
I HATE this workout.
Needless to say, this week's training schedule wasn't the greatest. Nor, was my diet. I was a bit shocked when I stood on the scale last evening. It read 188.8lbs. EEEEEeeeekkkkk. We need to get that back in line. I feel much better at 182lbs.
I'm a little tired...a little wired...very irritable and I wouldn't mind beating on a chick named "Annie".
Started out with some front squats.
Front Squat
130lbs x 5
150lbs x 5
170lbs x 7
Bent Over Barbell Row
3x5
135lbs
"Annie"
50-40-30-20-10
Double Unders
Situps
Jake - 8:54 rx'd (about 35 seconds off my previous PR)
I HATE this workout.
Thursday, November 25, 2010
Thursday, November 25th, 2010 - Thanksgiving and some ring work
Missing my family today. It's day 2 at the firehouse. There is a slight chance that I may work tomorrow as well. If I do, it'll be 96 straight hours at the firehouse.
Rest day...nope, not this guy!
Standing Press
95lbs x 5
110lbs x 5
125lbs x 5
Strict ring pullups
3x6
20 unbroken double unders after each set of pullups
Strict ring dips
3x6
20 unbroken double unders after each set of dips
Rest day...nope, not this guy!
Standing Press
95lbs x 5
110lbs x 5
125lbs x 5
Strict ring pullups
3x6
20 unbroken double unders after each set of pullups
Strict ring dips
3x6
20 unbroken double unders after each set of dips
Monday, November 22, 2010
Monday, November 22nd, 2010 - Daily Grind - Deadlift PR
Well I guess the weekend of questionable rest is over. Gee...that went fast. The double workout test on Friday seemed to work it's magic. I'm nice and sore today.
Wasn't feeling the most motivated when I woke up this morning. As most days start, I planned on not working out. Throughout the day, I saw some guys post some workout summaries. From there I thought, I better get back on course.
Wendler's program has seemed to workout fairly well. I'm being patient with the stength increases and it seems to be paying off. I haven't seen any HUGE strength gains, but I am stronger. I'm 9 weeks in and I can feel the toll starting to add up. It's a very trying/taxing system, but it works.
AM:
Bench press
5-5-5+
140-160-180x6
PM:
Holy nike's batman! I hit me another PR. This is probably my biggest strength gain PR. Granted I haven't tested a 1rm in forever on the deadlift.
Recent PR's on deadlift
5/26/09 - 315lbs x1 @194lbs
5/17/10 - 315lbs x 3 @ 187lbs
Today - 345lbs x 1 @ 183lbs
Jake - 5 rounds (scalled from 155lbs)
Deadlift ME
5-2-2-1-1-1
185/225/275/325(pr)/335(pr)/345(pr)
Metcon -
7min amrap
5 - 135lbs power cleans
8 - bar jump over burpees
Wasn't feeling the most motivated when I woke up this morning. As most days start, I planned on not working out. Throughout the day, I saw some guys post some workout summaries. From there I thought, I better get back on course.
Wendler's program has seemed to workout fairly well. I'm being patient with the stength increases and it seems to be paying off. I haven't seen any HUGE strength gains, but I am stronger. I'm 9 weeks in and I can feel the toll starting to add up. It's a very trying/taxing system, but it works.
AM:
Bench press
5-5-5+
140-160-180x6
PM:
Holy nike's batman! I hit me another PR. This is probably my biggest strength gain PR. Granted I haven't tested a 1rm in forever on the deadlift.
Recent PR's on deadlift
5/26/09 - 315lbs x1 @194lbs
5/17/10 - 315lbs x 3 @ 187lbs
Today - 345lbs x 1 @ 183lbs
Jake - 5 rounds (scalled from 155lbs)
Deadlift ME
5-2-2-1-1-1
185/225/275/325(pr)/335(pr)/345(pr)
Metcon -
7min amrap
5 - 135lbs power cleans
8 - bar jump over burpees
Saturday, November 20, 2010
Saturday, November 20th, 2010 - Rest Day / Haz Mat Drill
DuPage County HazMat Drill Exercise is the closest thing I got for a rest day. I tell you I really enjoy being on this team. However, nothing zaps your energy, like being wrapped in a blue garbage bag on a 35 degree day.
Side notes about yesterdays two-a-day. Feeling pretty good. No crazy soreness or stiffness. After last nights metcon, I helped a good buddy of mine move into his first home. I gotta say, I was feeling a bit like Miko Salo. 2 workouts and helping a friend all in one day. I even got to sneek in a fire alarm response with my Dad on his fire engine company after the PM workout.
I tell ya, nothing is cooler than your old man driving you to the possible fire.
Accomplished something I didn't think was possible yesterday as well. 50 ghd situps. I broke them into 10-10-10-10-10. The abs are feeling stiff and ackey.
Side notes about yesterdays two-a-day. Feeling pretty good. No crazy soreness or stiffness. After last nights metcon, I helped a good buddy of mine move into his first home. I gotta say, I was feeling a bit like Miko Salo. 2 workouts and helping a friend all in one day. I even got to sneek in a fire alarm response with my Dad on his fire engine company after the PM workout.
I tell ya, nothing is cooler than your old man driving you to the possible fire.
Accomplished something I didn't think was possible yesterday as well. 50 ghd situps. I broke them into 10-10-10-10-10. The abs are feeling stiff and ackey.
Friday, November 19, 2010
Friday, November 19th, 2010 - Goals? 2k Row
So, it's been 48 hours since Fran. I really don't feel that bad. Moderate soreness, but nothing crazy. The last time I did Fran, I remember being CRUSHED from Fran. When I say CRUSHED...I mean for like a week. I could barely walk the next day. I went from an 8+ min Fran to a 5:44 Fran.
This time, I guess you could say I matched my PR. The added strength I think is what has helped prevent the soreness. I had a hunch, so I wanted to do a test this morning.
2k Row
previous PR - 7:51 (09/12/10)
today - 8:03
I'm thinking my cardio isn't what it once was. I think that's the main reason I didn't PR on fran. I'm ok with that for this time. I've been pretty strength focused these days.
What are your thoughts?
On a positive note...
I found some "OLD" goals of mine, back from my Crossfit Naperville days.
6 month goals
1. 300+ for FGB
2. Muscle Up's
3. Sub 4 min Rx'd Fran
12 month goals
1. 1 BW OHS
2. 2xBW Squat
3. 2.5xBW Deadlift
March 5, 2009 2:02 PM
My goals were probably a little ambitious at the time. I've accomplished the FGB goal. I'm pretty close to the Fran goal and I'm pretty close to the OHS goal. I don't know what the hell I was thinking on the squat/deadlift goal. That was pretty stupid and unrealistic....bwahahahahaha
PM WODS
Strength
Standing Press 5-2-2-1-1-1
95lbs/115/125/135/140lbs/145-fail
This matched my PR from 5/21/2009 @ body weight of 195lbs
Today's PR @ bodyweight of 182lbs
10min AMRAP
5 135lb deadlifts
7 Triangle Pushups
9 Pullups
Jake - 8 rounds + 7 reps Rx'd
Then, I helped a buddy move into a new house. I'm feeling a little like Miko Salo.
This time, I guess you could say I matched my PR. The added strength I think is what has helped prevent the soreness. I had a hunch, so I wanted to do a test this morning.
2k Row
previous PR - 7:51 (09/12/10)
today - 8:03
I'm thinking my cardio isn't what it once was. I think that's the main reason I didn't PR on fran. I'm ok with that for this time. I've been pretty strength focused these days.
What are your thoughts?
On a positive note...
I found some "OLD" goals of mine, back from my Crossfit Naperville days.
6 month goals
1. 300+ for FGB
2. Muscle Up's
3. Sub 4 min Rx'd Fran
12 month goals
1. 1 BW OHS
2. 2xBW Squat
3. 2.5xBW Deadlift
March 5, 2009 2:02 PM
My goals were probably a little ambitious at the time. I've accomplished the FGB goal. I'm pretty close to the Fran goal and I'm pretty close to the OHS goal. I don't know what the hell I was thinking on the squat/deadlift goal. That was pretty stupid and unrealistic....bwahahahahaha
PM WODS
Strength
Standing Press 5-2-2-1-1-1
95lbs/115/125/135/140lbs/145-fail
This matched my PR from 5/21/2009 @ body weight of 195lbs
Today's PR @ bodyweight of 182lbs
10min AMRAP
5 135lb deadlifts
7 Triangle Pushups
9 Pullups
Jake - 8 rounds + 7 reps Rx'd
Then, I helped a buddy move into a new house. I'm feeling a little like Miko Salo.
Wednesday, November 17, 2010
Wednesday, November 17th, 2010 - Fran (2 second pr)
I woke up and today was a planned rest day. After reading CFWC's website, I couldn't let today go as planned. Not with a workout like Fran on deck. I've made ALOT and I mean ALOT of progress with Fran. 6:03 was my first fran 2 years ago. It was done with 42lbs and my pullups were jumps from a box.
Today:
Fran rx'd 5:42
I thought forsure today would be the day that I break 4 minutes. This is the first Fran that I caught on film. I'm still making improvment, but I see some things I need to work on.
I was all over the place with the thrusters. Hips unstable, knees wobbling all over the place, etc.
I was somewhat aware of this before hand. I have a soft core and the plan in place is to do 50 GHD's when I walk in the door. No more lally gagging around at CFWC. I can chatter with my fellows when the work is complete. It's nothing personal, but this guy has some goals and I intend to achieve them.
All in all, not a bad day. 2 second PR and I had a ball buster of a workout less than 16 hours prior.
****disclaimer****
After watching the crap video...this PR does not count. I did 8 thrusters instead of 9. Talk about being pissed off.
Today:
Fran rx'd 5:42
I thought forsure today would be the day that I break 4 minutes. This is the first Fran that I caught on film. I'm still making improvment, but I see some things I need to work on.
I was all over the place with the thrusters. Hips unstable, knees wobbling all over the place, etc.
I was somewhat aware of this before hand. I have a soft core and the plan in place is to do 50 GHD's when I walk in the door. No more lally gagging around at CFWC. I can chatter with my fellows when the work is complete. It's nothing personal, but this guy has some goals and I intend to achieve them.
All in all, not a bad day. 2 second PR and I had a ball buster of a workout less than 16 hours prior.
****disclaimer****
After watching the crap video...this PR does not count. I did 8 thrusters instead of 9. Talk about being pissed off.
Tuesday, November 16, 2010
Tuesday, November 16th, 2010 - HAND STAND PUSH UP (PR)
I think I grew a little bit tonight as a man. Never before have I been able to complete a legit hand stand pushup. Tonight I did 25 of them. Last week, I got pretty close. My head almost touched the ground. Tonight, I kipped, I did them facing the wall for more mid-line stabilization, I did whatever the heck it took to grind them out.
5 rounds for time
5 hand stand pushups
10 24" box jumps
20 reverse single unders
Jake - 14:42 with a BIG OL' FAT RX
Side note...I've been home for about 45 minutes and feel utterly destroyed. I mean worse then how I felt from Fran. I'm flat out dizzy. I feel sick. I feel retarded (no wise cracks). Last but not least, I'm in love with Crossfit. Today, I know I grew a bit as a man and as a Crossfitter.
I never thought today would have come with so many accomplisments.
5 rounds for time
5 hand stand pushups
10 24" box jumps
20 reverse single unders
Jake - 14:42 with a BIG OL' FAT RX
Side note...I've been home for about 45 minutes and feel utterly destroyed. I mean worse then how I felt from Fran. I'm flat out dizzy. I feel sick. I feel retarded (no wise cracks). Last but not least, I'm in love with Crossfit. Today, I know I grew a bit as a man and as a Crossfitter.
I never thought today would have come with so many accomplisments.
Tuesday, November 16th, 2010 - Back Squat PR...nothing else matters today
DUDESSSSSSSSSSSSSSSSS!!!!! and Dudetteeeeesssss!!!
Broke a HUGE personal record for myself today.
Heaviest Squats in it the last 2 years
05/26/2009 - 275lbs x 1 @ a bodyweight of around 195lbs-200lbs
05/24/2010 - 260lbs x 2(barely 2 at that) - @ a bodyweight of around 187lbs-189lbs
Today @ a bodyweight of 182.8lbs
Back squat of 260lbs x 4 reps.
Something makes this personal record (PR) even better. I will honestly tell you that the two prior lifts above, my form was now where near as good as it was today. I'd say my booty was at least 2"-3.5" lower to the ground. After rep 3, I was really tempted to put the weight back in the rack. Glad I fought for the 4th rep.
Broke a HUGE personal record for myself today.
Heaviest Squats in it the last 2 years
05/26/2009 - 275lbs x 1 @ a bodyweight of around 195lbs-200lbs
05/24/2010 - 260lbs x 2(barely 2 at that) - @ a bodyweight of around 187lbs-189lbs
Today @ a bodyweight of 182.8lbs
Back squat of 260lbs x 4 reps.
Something makes this personal record (PR) even better. I will honestly tell you that the two prior lifts above, my form was now where near as good as it was today. I'd say my booty was at least 2"-3.5" lower to the ground. After rep 3, I was really tempted to put the weight back in the rack. Glad I fought for the 4th rep.
Monday, November 15, 2010
Monday, November 15th, 2010 - Ring, Ring and no bling
Almost took another rest day. Not going to lie...feeling a bit beat up. I wanted to get some work done though dang it! I got a new toy this weekend. Made these bad boys with the help of J to the super A. Ok, ok, ok....JA did 90% of the work, but I was there for moral support....big thanks man!
Using these was a bit of a wake up call. Glad I'll be able to work on this weakness. So the throwdown today went a little like this...
Ring pullups 3x5
Ring dips 3x5
Ring rows 3x5
Ring pushups 3x5
Knees to elbows 3x10
3 sets of:
5 burpees
15 air squats
rest 30 seconds
Sunday, November 14, 2010
Sunday, November 14th, 2010 - Great day of rest
For the first time in quite a while, I really, really, really, really want to workout today. You're probably thinking...well Jake GO WORKOUT! DUH!
See that's not the issue. The issue is, my body feels like a train hit me. My hamstrings are tight, hips feel crunchy, butt cheeks are SCREAMIN', shoulders are tired and even my abs feel sore.
All those aches and I still have a strong desire to workout, but I won't. Everything is coming together again. I feel like a date of Feb of 2011, to peak is a strong possiblity, as long as I'm smart about it.
Deadlifts felt really really light last night. I've done 2 dynamic deadlift workouts since I last did (heavy for me) deadlifts. I'm going to go out on a limb and contribute it to the Westside method.
For the 7 day week...5 metcons, 6 strength workouts and 2 rest days. Sleep has been very good for the last 8-9 days. Diet is also coming back together.
See that's not the issue. The issue is, my body feels like a train hit me. My hamstrings are tight, hips feel crunchy, butt cheeks are SCREAMIN', shoulders are tired and even my abs feel sore.
All those aches and I still have a strong desire to workout, but I won't. Everything is coming together again. I feel like a date of Feb of 2011, to peak is a strong possiblity, as long as I'm smart about it.
Deadlifts felt really really light last night. I've done 2 dynamic deadlift workouts since I last did (heavy for me) deadlifts. I'm going to go out on a limb and contribute it to the Westside method.
For the 7 day week...5 metcons, 6 strength workouts and 2 rest days. Sleep has been very good for the last 8-9 days. Diet is also coming back together.
Saturday, November 13, 2010
Saturday, November 13th, 2010 - Team WOD / Deadlift
Row 500 Meters
9 Thrusters
21 Burpees
Row 750 Meters
15 Thrusters
15 Burpees
Row 1000 Meters
21 Thrusters
9 Burpees
My Partner used 75lbs for the Thrusters and I used 105lbs for the Thrusters
I want to say our time was 14:19
Going to try to squeeze in my deadlifts tonight....we'll see...
Deadlift
65% x 5
75% x 5
85% x 5+
215lbs x 5
245lbs x 5
280lbs x 7
9 Thrusters
21 Burpees
Row 750 Meters
15 Thrusters
15 Burpees
Row 1000 Meters
21 Thrusters
9 Burpees
My Partner used 75lbs for the Thrusters and I used 105lbs for the Thrusters
I want to say our time was 14:19
Going to try to squeeze in my deadlifts tonight....we'll see...
Deadlift
65% x 5
75% x 5
85% x 5+
215lbs x 5
245lbs x 5
280lbs x 7
Thursday, November 11, 2010
Thursday, November 11th, 2010 - All kinds of goodness
Quite the day to make some things done! For starters, I got my pullup bar installed. Butterfly pullups and ring dip practice will commence.
Now for the work details...
Back Squat
70% x 3
80% x 3
90% x 3+ reps
190lbs x 3
220lbs x 3
245lbs x 4
1.5 hours later
Push Jerk
5-2-2-1-1-1
95lbs/135lbs/175lbs/ 190/195/215(fail)
Some notes on the Push Jerk. I've had the opportunity to do alot of my strength at home or at work. With that said, I typically take 4-7 minute breaks in between sets.
Tonight with the Push Jerk, I felt a bit rushed. Some of my rest breaks were as little as 90 seconds. It's kind of cool. Yeah so I felt rushed...big deal right. It was a huge mental test. Be ready for anything....that's what I want. Push some big weight fast....no thinking...no psych'ing myself up...shutup and LIFT. It was a good prep on another hurdle for me.....no suprise here....FOCUS!
10 min AMRAP
(5) 135lb OHS
20 double unders
Jake - 3 rounds+8 (scaled to 110lbs)
Few details...1st time doing double unders in OLY shoes. Gotta work on that. Shoulders felt pretty drained and 110lbs still wasn't feeling heavy.
All in all a good day. Oh yeah....peep the back squat video. I don't think my booty could get much lower on those squats. Form is looking good!
Wednesday, November 10th, 2010 - Lets go HAWKS
Now for the work details...
Back Squat
70% x 3
80% x 3
90% x 3+ reps
190lbs x 3
220lbs x 3
245lbs x 4
1.5 hours later
Push Jerk
5-2-2-1-1-1
95lbs/135lbs/175lbs/ 190/195/215(fail)
Some notes on the Push Jerk. I've had the opportunity to do alot of my strength at home or at work. With that said, I typically take 4-7 minute breaks in between sets.
Tonight with the Push Jerk, I felt a bit rushed. Some of my rest breaks were as little as 90 seconds. It's kind of cool. Yeah so I felt rushed...big deal right. It was a huge mental test. Be ready for anything....that's what I want. Push some big weight fast....no thinking...no psych'ing myself up...shutup and LIFT. It was a good prep on another hurdle for me.....no suprise here....FOCUS!
10 min AMRAP
(5) 135lb OHS
20 double unders
Jake - 3 rounds+8 (scaled to 110lbs)
Few details...1st time doing double unders in OLY shoes. Gotta work on that. Shoulders felt pretty drained and 110lbs still wasn't feeling heavy.
All in all a good day. Oh yeah....peep the back squat video. I don't think my booty could get much lower on those squats. Form is looking good!
Wednesday, November 10th, 2010 - Lets go HAWKS
Tuesday, November 9, 2010
Tuesday, November 9th, 2010 - Front Squat / Randy
Man...another night of great sleep. I feel good!
Wasn't sure if I would get the chance to workout or not. But the day allowed it.
Messed around with some Westside Barbell Stuff. I know it's some great stuff, but I'm in the midst of some great 5/3/1 strength gains. I'll be honest, I can't wait to get off 5/3/1 and do strictly Westside. 5/3/1 takes alot out of you. I am feeling alot stronger lately. The last time CFWC went through 5/3/1, I was hit or miss with alot of it. This time through, I've been very strict with the scheduling and haven't missed a workout yet.
So....West Side it is. I find it particularly cool because I'm from the Westside of Aurora. So...Wessssssssst Sideeeeeeeeeee!!! (you have to be from Aurora to understand)
Dynamic Effort 8x3 Front Squat 50ish% of Max
105lbs
The weight was light and the reps were quick.
Then I wanted to fart around with some clean and jerks.
135lbs went fine, 165lbs went fine. It was done with Iron though, so I stopped. I didn't want the guys at work to freak out.
Randy - 7:17 rx'd
(YOU HAVE TO WATCH THE VIDEO UNTIL 2:13
There is a special cameo apperance in the video. If you want him in your videos, he charges $500 an apperance. I got his contact info, should you want to arrange something.
Wasn't sure if I would get the chance to workout or not. But the day allowed it.
Messed around with some Westside Barbell Stuff. I know it's some great stuff, but I'm in the midst of some great 5/3/1 strength gains. I'll be honest, I can't wait to get off 5/3/1 and do strictly Westside. 5/3/1 takes alot out of you. I am feeling alot stronger lately. The last time CFWC went through 5/3/1, I was hit or miss with alot of it. This time through, I've been very strict with the scheduling and haven't missed a workout yet.
So....West Side it is. I find it particularly cool because I'm from the Westside of Aurora. So...Wessssssssst Sideeeeeeeeeee!!! (you have to be from Aurora to understand)
Dynamic Effort 8x3 Front Squat 50ish% of Max
105lbs
The weight was light and the reps were quick.
Then I wanted to fart around with some clean and jerks.
135lbs went fine, 165lbs went fine. It was done with Iron though, so I stopped. I didn't want the guys at work to freak out.
Randy - 7:17 rx'd
(YOU HAVE TO WATCH THE VIDEO UNTIL 2:13
There is a special cameo apperance in the video. If you want him in your videos, he charges $500 an apperance. I got his contact info, should you want to arrange something.
Monday, November 8, 2010
Monday, November 8th, 2010 - 10 min amrap
10 min amrap
3 HSPU
5 Burpees
7 Chest to bar Pullups
Jake - 4 rounds (head when to about 4" from the ground on the hand stand pushups)
3 HSPU
5 Burpees
7 Chest to bar Pullups
Jake - 4 rounds (head when to about 4" from the ground on the hand stand pushups)
Sunday, November 7, 2010
Sunday, November 7th, 2010 - Shoulder Press / Bench Press / Row
Well...two pretty decent nights of 7.5 hours of sleep and I'm pretty much back to normal. I attempted the Air Force WOD on Friday night, despite running a bunch of calls on Thursday night at work. That blew up in my face. I know sleep plays a factor, but I think it was a combo of the Triple wod on Wednesday night and sleep.
I just never recovered from Wednesday. I go though about 7 of the thrusters and BOTH inner thighs just cramped to all heck. Even this evening, they are slightly tender to the touch. They'll be fine by morning. I plan on hitting the hay early tonight. Alright...now down to the good stuff.
Shoulder Press
75% x 5
85% x 3
95% x 1+
105lbs x 5
120lbs x 3
135lbs x 2 (2 rep PR) My 1 rep PR is 140. 135 went up way too easy, I should have had 3 reps.
Bench Press
75% x 5
85% x 3
95% x 1+
155lbs x 5
175lbs x 3
195lbs x 5 (5 rep PR)
5 min Row
max distance
1222meters
Ugh....where did my cardio go?
I just never recovered from Wednesday. I go though about 7 of the thrusters and BOTH inner thighs just cramped to all heck. Even this evening, they are slightly tender to the touch. They'll be fine by morning. I plan on hitting the hay early tonight. Alright...now down to the good stuff.
Shoulder Press
75% x 5
85% x 3
95% x 1+
105lbs x 5
120lbs x 3
135lbs x 2 (2 rep PR) My 1 rep PR is 140. 135 went up way too easy, I should have had 3 reps.
Bench Press
75% x 5
85% x 3
95% x 1+
155lbs x 5
175lbs x 3
195lbs x 5 (5 rep PR)
5 min Row
max distance
1222meters
Ugh....where did my cardio go?
Friday, November 5, 2010
Friday, November 5th, 2010 - Air Force WOD
Man I can't tell you how pumped I was last night. I read that CFWC was going to be doing the Air Force WOD.
20 thrusters 95/65lb
20 sdlhp 95/65lb
20 push jerks 95/65lb
20 overhead squats 95/65lb
20 front squats 95/65lb
*every minute on the minute perform 4 burpees
I kid you not. Hours before this, I was watching videos of this wod and coming up with a plan on how to attack this. Guys at least years Midwest Sectionals seemed to get smashed by this wod.
And then.....I got my ass handed to me in the sleep department. I'm not making excuses, but I've gotten 7 hours of sleep in the last 48 hours.
Just not a smart idea to WOD today.
20 thrusters 95/65lb
20 sdlhp 95/65lb
20 push jerks 95/65lb
20 overhead squats 95/65lb
20 front squats 95/65lb
*every minute on the minute perform 4 burpees
I kid you not. Hours before this, I was watching videos of this wod and coming up with a plan on how to attack this. Guys at least years Midwest Sectionals seemed to get smashed by this wod.
And then.....I got my ass handed to me in the sleep department. I'm not making excuses, but I've gotten 7 hours of sleep in the last 48 hours.
Just not a smart idea to WOD today.
Thursday, November 4, 2010
Thursday, November 4th, 2010 - Rest Day
So, I talked to my engine company last night. Yesterday would normally be a scheduled day for me to work at the FD. However, I had the night off.
Looks like it's the 2nd fire in the last 5 days that I've missed. Glad to hear the guys made it home safe.
On another note...check out a documentary on the City of Detroit. It's though the eyes of the Detroit Fire Department. These brothers bust their hump day in and day out.
Looks like it's the 2nd fire in the last 5 days that I've missed. Glad to hear the guys made it home safe.
On another note...check out a documentary on the City of Detroit. It's though the eyes of the Detroit Fire Department. These brothers bust their hump day in and day out.
Wednesday, November 3, 2010
November 3rd, 2010 - Back Squat / Triple WOD
Wow....things are crazy. I had a kid who puked 6 times last night. Talk about shit for sleep. Poor guy, I feel really bad for my 3 year old, but the super bug has to run it's course.
The little guy was sound asleep, so I wanted to knock out my back squats. Not sure what else the day will bring.
Squat work got done, but I was very distracted by my 2 year old who wanted to be right in the middle of the action. You'll hear her commentary in the video. Could have been a smiget lower, but it's hard to tell from the angle of the video. Wanted 6-7 reps and I know they were there. Just too many distractions today.
Positive note of the day! Hot damn oly shoes make a difference. First time I lifted in my Nike Romaleos. Talk about feeling SOLID!
65% x 5
75% x 5
85% x 5+
180lbs x 5
205lbs x 5
235lbs x 5
7+ hours later
A:
12-9-6 for time
row (calories)
95lb Thruster
B.
12-9-6 for time:
deadlift 225lbs
burpees
C.
12-9-6 for time
hang power clean 95lbs
Chest to bar pullups
Jake - A: 4:11 - rx'd B: 3:15 (scaled 185lbs) C: 4:11 - rx'd
The little guy was sound asleep, so I wanted to knock out my back squats. Not sure what else the day will bring.
Squat work got done, but I was very distracted by my 2 year old who wanted to be right in the middle of the action. You'll hear her commentary in the video. Could have been a smiget lower, but it's hard to tell from the angle of the video. Wanted 6-7 reps and I know they were there. Just too many distractions today.
Positive note of the day! Hot damn oly shoes make a difference. First time I lifted in my Nike Romaleos. Talk about feeling SOLID!
65% x 5
75% x 5
85% x 5+
180lbs x 5
205lbs x 5
235lbs x 5
7+ hours later
A:
12-9-6 for time
row (calories)
95lb Thruster
B.
12-9-6 for time:
deadlift 225lbs
burpees
C.
12-9-6 for time
hang power clean 95lbs
Chest to bar pullups
Jake - A: 4:11 - rx'd B: 3:15 (scaled 185lbs) C: 4:11 - rx'd
Monday, November 1, 2010
Monday, November 1st, 2010 - Shoulder Press, Bench Press
Great day. I did not think these weights would go up like they did. Confidence builder to say the very least. I'm feeling the effects of Grace. Sore, weaker, etc. Maybe not the weaker part. It's completely mental, because these weights went up fairly smooth. The 3rd rep on the shoulder press, I had to fight for. By the end of the 2nd rep, I was sure that a 3rd wouldn't happen. I guess you could say I've gotten stronger...hahahahaha
Shoulder Press
75% x 3 reps
85% x 3 reps
95% x 3+ reps (previous pr 130lbs x 2)
100lbs x 3 reps
115lbs x 3 reps
130lbs x 3 reps (PR)
Bench Press
75% x 3 reps
85% x 3 reps
95% x 3+ reps
145lbs x 3 reps
165lbs x 3 reps
185lbs x 6 reps (previous pr 5 reps) Could have gotten 7th rep EASY. Gotta save some for later right?
4+ hours later
8 min amrap
8 pullups
8 diamond pushups
20 double unders
Jake - 5 rounds + 8 pullups, 8 diamond pushups, 3 double unders
Conditioning sucks right now. Gased after the 1st round. All 3 movements didn't present a challenge, but I just couldn't move very fast.
Shoulder Press
75% x 3 reps
85% x 3 reps
95% x 3+ reps (previous pr 130lbs x 2)
100lbs x 3 reps
115lbs x 3 reps
130lbs x 3 reps (PR)
Bench Press
75% x 3 reps
85% x 3 reps
95% x 3+ reps
145lbs x 3 reps
165lbs x 3 reps
185lbs x 6 reps (previous pr 5 reps) Could have gotten 7th rep EASY. Gotta save some for later right?
4+ hours later
8 min amrap
8 pullups
8 diamond pushups
20 double unders
Jake - 5 rounds + 8 pullups, 8 diamond pushups, 3 double unders
Conditioning sucks right now. Gased after the 1st round. All 3 movements didn't present a challenge, but I just couldn't move very fast.
Sunday, October 31, 2010
Sunday, October 31st, 2010 - Inspiration
Rest day
Inspiration: need some...watch the movie "The Blind Side", great movie.
Courage: Doing the WOD "Grace". It doesn't take a special person to do the wod Rx'd or scaled.
Honor: Yesterday, I had no desire to do a wod. Mind set, confidence, lack of training, and I just didn't want to. I went to Crossfit Will County to support my fellow Crossfitters. I wanted to see them do well. Barbell's for Boobs is a great event for a great cause. The event was practically over and I was asked to do the WOD. I did it not because I wanted to, but because it's an Honor to be part of Crossfit Will County. My fellow Crossfitter's and Crossfit Coaches insprire me as teachers, parents, spouses, friends, students, employees, etc. The list goes on and on.
If every NFL athlete got discouraged because they weren't going to be the #1 draft pick, they would never make it to the NFL. The same goes for Crossfit. Not finishing first does not not make you a Crossfitter. Doing Crossfit and being ready for any challenge life throws at you makes you a Crossfitter.
Working out at CFWC is an Honor. Display it in your WOD. I'm ready to up the intensity. Are you?
Inspiration: need some...watch the movie "The Blind Side", great movie.
Courage: Doing the WOD "Grace". It doesn't take a special person to do the wod Rx'd or scaled.
Honor: Yesterday, I had no desire to do a wod. Mind set, confidence, lack of training, and I just didn't want to. I went to Crossfit Will County to support my fellow Crossfitters. I wanted to see them do well. Barbell's for Boobs is a great event for a great cause. The event was practically over and I was asked to do the WOD. I did it not because I wanted to, but because it's an Honor to be part of Crossfit Will County. My fellow Crossfitter's and Crossfit Coaches insprire me as teachers, parents, spouses, friends, students, employees, etc. The list goes on and on.
If every NFL athlete got discouraged because they weren't going to be the #1 draft pick, they would never make it to the NFL. The same goes for Crossfit. Not finishing first does not not make you a Crossfitter. Doing Crossfit and being ready for any challenge life throws at you makes you a Crossfitter.
Working out at CFWC is an Honor. Display it in your WOD. I'm ready to up the intensity. Are you?
Saturday, October 30, 2010
Saturday, October, 30th, 2010 - Grace / Back Squat / Deadlift
Amazing Grace
30 - 135lb cleans for time
Jake - 6:08 rx'd
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps only
105lbs x 5 reps
135lbs x 5 reps
160lbs x 5 reps only
Deadlift
75% x 5 reps
85% x 3 reps
95% x 1+ reps
240lbs x 3 (whoops my bad for skipping the other 2 reps)
270lbs x 3
300lbs x 3
Look on the bright side, this was 6+ hours after Grace was done. Felt heavy, but I think I'm just tired. Still on schedule, so it's allllllllll good.
30 - 135lb cleans for time
Jake - 6:08 rx'd
Back Squat
40% x 5 reps
50% x 5 reps
60% x 5 reps only
105lbs x 5 reps
135lbs x 5 reps
160lbs x 5 reps only
Deadlift
75% x 5 reps
85% x 3 reps
95% x 1+ reps
240lbs x 3 (whoops my bad for skipping the other 2 reps)
270lbs x 3
300lbs x 3
Look on the bright side, this was 6+ hours after Grace was done. Felt heavy, but I think I'm just tired. Still on schedule, so it's allllllllll good.
Thursday, October 28, 2010
Thursday, October 28th, 2010 - Bangin' some weights and a quick 50
40lb DB Bicep curls - 10/10/10
100lb Cable Tricep pressdowns 10/10/10
135lb barbell bent over rows 5/5/5
50 Burpees
3:04 - Rx'd (18 seconds off my PR)
Not bad for no metcons in about 2 weeks. In the past, my legs would die out during this. Pace was being pushed, but I couldn't go any faster. Lungs were on fire. Strength was never an issue to push up or standup.
Another day of this...
100lb Cable Tricep pressdowns 10/10/10
135lb barbell bent over rows 5/5/5
50 Burpees
3:04 - Rx'd (18 seconds off my PR)
Not bad for no metcons in about 2 weeks. In the past, my legs would die out during this. Pace was being pushed, but I couldn't go any faster. Lungs were on fire. Strength was never an issue to push up or standup.
Another day of this...
Wednesday, October 27th, 2010 - Rest Day
Tuesday, October 26, 2010
Tuesday, October 26th,2010 - Shoulder Press / Bench Press
Week 5 for the shoulder press and bench press. The confidence in overhead strength continues to grow.
Shoulder Press
65% x 5 reps
75% x 5 reps
85% x 5+ reps
95lbs x 5
105lbs x 5
120lbs x 5
Bench Press
65% x 5 reps
75% x 5 reps
85% x 5+ reps
135lbs x 5
155lbs x 5
175lbs x 8
Monday, October 25th,2010 - Class
Sorry gang...I wish I was able to WOD this week at the clubhouse. I'm ready to come back after some time off. Duty calls and I'm in class until Friday night. Photo for your enjoyment. It's a training so the scene is just a mock drill.
Sunday, October 24th,2010 - Rest
Shoulder Press
65% x 5 reps
75% x 5 reps
85% x 5+ reps
95lbs x 5
105lbs x 5
120lbs x 5
Bench Press
65% x 5 reps
75% x 5 reps
85% x 5+ reps
135lbs x 5
155lbs x 5
175lbs x 8
Monday, October 25th,2010 - Class
Sorry gang...I wish I was able to WOD this week at the clubhouse. I'm ready to come back after some time off. Duty calls and I'm in class until Friday night. Photo for your enjoyment. It's a training so the scene is just a mock drill.
Sunday, October 24th,2010 - Rest
Saturday, October 23, 2010
Saturday, October 23rd, 2010 - Back Squat / Deadlift
It's good to be home and see the family. Love me some 5/3/1 though, so I got down to business.
It's week 3 for the back squat and week 2 for the deadlift. Let me just say that things are looking up again. The rest has helped and was needed. I'll try to do a metcons after class out next week.
Weights felt great. It's probably the most comfortable I've felt at these weights. They didn't seem challenging at all. Both lifts I could have squeezed more reps out, but that's not the point.
Back squat
75% x 5 - 200lbs
85% x 3 - 225lbs
95% x 1+ 250lbs
200lbs x 5 reps
225lbs x 3 reps
255lbs x 5 reps (had to go to 255 because I don't have enough plates for 250)
Deadlift
70% x 3 reps - 205lbs
80% x 3 reps - 255lbs
90% x 3+ reps - 285lbs
205lbs x 3
255lbs x 3
285lbs x 6
It's week 3 for the back squat and week 2 for the deadlift. Let me just say that things are looking up again. The rest has helped and was needed. I'll try to do a metcons after class out next week.
Weights felt great. It's probably the most comfortable I've felt at these weights. They didn't seem challenging at all. Both lifts I could have squeezed more reps out, but that's not the point.
Back squat
75% x 5 - 200lbs
85% x 3 - 225lbs
95% x 1+ 250lbs
200lbs x 5 reps
225lbs x 3 reps
255lbs x 5 reps (had to go to 255 because I don't have enough plates for 250)
Deadlift
70% x 3 reps - 205lbs
80% x 3 reps - 255lbs
90% x 3+ reps - 285lbs
205lbs x 3
255lbs x 3
285lbs x 6
Friday, October 22, 2010
Friday, October 22nd, 2010 - WOD? What's that?
I'm getting the bug to train again, but I'm still at the firehouse. Day 4 of being here. I really wanted to give yesterday's bench press WOD a full go. Talked another guy into doing it as well.
21-15-9
95lb bench press
Air Squats
Double D - 4:49 rx'd
Jake - 2:24 rx'd
I think I can do this in sub 2. Nevermind the fact that I did the WOD in flip flops. Let's just be happy that I'm finding some fun in wodding again. I'm dying to back squat and deadlift. It'll be a garage strength wod tomorrow.
21-15-9
95lb bench press
Air Squats
Double D - 4:49 rx'd
Jake - 2:24 rx'd
I think I can do this in sub 2. Nevermind the fact that I did the WOD in flip flops. Let's just be happy that I'm finding some fun in wodding again. I'm dying to back squat and deadlift. It'll be a garage strength wod tomorrow.
Thursday, October 21, 2010
Thursday, October 21st, 2010- 21/15/9 WODS
I lied about the rest day. Had some time to get a quick somethin' somethin' in...
21-15-9
Tricep Pressdowns
Bicep Curls
a few minutes rest....then...
21-15-9
95lb bench press
air squats
These were not timed wods. The bench press wod suprised me. It wasn't a killer, but it was fun to do something a little different. Give'er a try sometime
21-15-9
Tricep Pressdowns
Bicep Curls
a few minutes rest....then...
21-15-9
95lb bench press
air squats
These were not timed wods. The bench press wod suprised me. It wasn't a killer, but it was fun to do something a little different. Give'er a try sometime
Thursday, October 21th, 2010 - Rest Day
You're probably thinking DANG...what's up jake? You giving up on Crossfit. Heck NO! I pity da' foo...
Been at the FD for 94 hours out of the last 108 hours. Those numbers might be +/- 2 hours. I don't feel like doing any math right now. I had 8 hours off last night, it was nice sleeping in my own bed.
Next week will be much of the same. I'll be attending the final class to wrap up my Hazardous Materials Technician certification. You know the movie scenes where the guys are wearing the yellow bio hazard suits...that'll be me.
I'm really trying to stick to the 5/3/1 schedule but the job keeps getting in the way. I'm working again tomorrow and part of the day on Saturday morning. I'll squeeze the back squat and deadlift in Saturday.
Looking forward to seeing everybody at the Boobs for Barbell wod.
Wednesday, October 20th, 2010 - Bench Press / Shoulder Press
Bench Press
40% x 5 reps (of 90%)
50% x 5 reps (of 90%
60% x 5 reps (of 90%)
80lbs x 5 reps
100lbs x 5 reps
120lbs x 5 reps
Shoulder Press
40% x 5 reps (of 90%)
50% x 5 reps (of 90%
60% x 5 reps (of 90%)
55lbs x 5 reps
70lbs x 5 reps
80lbs x 5 reps (supposed to be 85lbs but I was cooking dinner at the FD and trying to workout at the same time)
Tuesday, October 19th, 2010 - Rest
Monday, October 18th, 2010 - Rest
Sunday, October 17th, 2010 - Rest
Saturday, October 16th, 2010 - 5K Row
Was not feeling the greatest. I ate some bad food on Friday night and my stomach felt like crap. What better way to make yourself feel better than by sweating the bad germs out.
A 5k row.....
I pr'd the row and wasn't trying to do anything special. I put minimal effort into this and even stopped for about 30 seconds because my son kept messing with the damper setting.
Thursday, October 14, 2010
Thursday, October 14th, 2010 - Jackie
"Today was a good day, I didn't even have to use my AK".
Yes! Today was a fabo day. It was PR Heaven!
Jackie
1000 meter row
50 45lb Thrusters
30 pullups
Jake - 8:16 rx'd PR
By the way, I pr'd my 1000 meter row while doing Jackie.
Oh yeah...I PR'd my max consecutive double unders during the warmup.
Jake - 50 unbroken double unders
Shoulder Press
105lbs x 5 Reps
115lbs x 3 Reps
130lbs x 2 reps
Yes! Today was a fabo day. It was PR Heaven!
Jackie
1000 meter row
50 45lb Thrusters
30 pullups
Jake - 8:16 rx'd PR
By the way, I pr'd my 1000 meter row while doing Jackie.
Oh yeah...I PR'd my max consecutive double unders during the warmup.
Jake - 50 unbroken double unders
Shoulder Press
105lbs x 5 Reps
115lbs x 3 Reps
130lbs x 2 reps
Wednesday, October 13th, 2010 - Rest Day Work Day
24 hours at the FD today. Spent a few hours doing vehicle extrication. Due to the demands on the body, I opted not to workout today.
Here's a little video I found on Youtube. You'll get an idea of the training we do. This training is so vital. We had real life scenario the other day at work. Thanks to our training, everything turned out ok.
Enjoy...
Here's a little video I found on Youtube. You'll get an idea of the training we do. This training is so vital. We had real life scenario the other day at work. Thanks to our training, everything turned out ok.
Enjoy...
Tuesday, October 12, 2010
Tuesday, October 12th, 2010 - Deadlift/Backsquat/Metcon
Had to do some catchup on the 5/3/1. I didn't want to fall behind, so I did deadlift and back squats in the same day. It kind of sucks because all 4 lifts are on different weeks.
Deadlift
5@65% - 205lbs
5@75% - 240lbs
5+@85% - 270lbs x 6 Reps
Metcon
15-12-9-6-3
Handstand Pushups
Chest to bar pullups
Jake not rx'd 6:32
(I did the handstands from a box. They always strain my left shoulder. Once my shoulder strenght gets built up from the cycle, this shouldn't be a problem)
8 hours later
Back squat
70%x 3 reps - 185lbs
80%x 3 reps - 210lbs
90%x 3+ reps - 235lbs x 5 reps
Deadlift
5@65% - 205lbs
5@75% - 240lbs
5+@85% - 270lbs x 6 Reps
Metcon
15-12-9-6-3
Handstand Pushups
Chest to bar pullups
Jake not rx'd 6:32
(I did the handstands from a box. They always strain my left shoulder. Once my shoulder strenght gets built up from the cycle, this shouldn't be a problem)
8 hours later
Back squat
70%x 3 reps - 185lbs
80%x 3 reps - 210lbs
90%x 3+ reps - 235lbs x 5 reps
Monday, October 11, 2010
Monday, October 11th, 2010 - Bench Press / Maybe Squats Later
Yeeeeehaaaawwww.....
I'm almost having fun again. Been taking my fish oil (thanks johnny). Tied my old 5 rep max back from April 2010.
Bench Press 5/3/1
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
150lbs x 5 Reps
170lbs x 3 Reps
190lbs x 5 Reps
I might squat later tonight.
I'm almost having fun again. Been taking my fish oil (thanks johnny). Tied my old 5 rep max back from April 2010.
Bench Press 5/3/1
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
150lbs x 5 Reps
170lbs x 3 Reps
190lbs x 5 Reps
I might squat later tonight.
Sunday, October 10th, 2010 - Rest Day
Working at the FD today. Shout outs to my homeboy Whalen and his 4:17 marathon finish! Way to go buddy.
Been thinking about the upcoming "Crossfit Regionals" alot lately. I've realized that I'm training for something that I don't know. This is what Crossfit is all about. The unknowable! Why sit here and analyze about what could or might be.
You're either trained or untrained. Shut up and train. Stop thinking and just workout. Have fun and be loose.
I ran across a very timely video for myself. Perhaps some of you can apply it to yourself as well. This is exactly how I've felt lately. I'm just about ready to get back at it.
Been thinking about the upcoming "Crossfit Regionals" alot lately. I've realized that I'm training for something that I don't know. This is what Crossfit is all about. The unknowable! Why sit here and analyze about what could or might be.
You're either trained or untrained. Shut up and train. Stop thinking and just workout. Have fun and be loose.
I ran across a very timely video for myself. Perhaps some of you can apply it to yourself as well. This is exactly how I've felt lately. I'm just about ready to get back at it.
Saturday, October 9th, 2010 - Team 20min Amrap
20 min amrap
95lb front squat amrap
then
Pullups amrap
Only one partner can be moving.
Jake - 70 Front Squats/80 Pullups
I didn't want to workout today at all. I really tried to pace it and not give it my all. Had I done this full tilt boogie...I would have done about 120 pullups.
In retrospect, after beating myself up about performance I'm pretty pleased. 2 years ago, I was doing jumping pullups off a box. Now I'm pacing myself and ended up with 80 pullups at 1/2 effort.
.JPG)
.JPG)
95lb front squat amrap
then
Pullups amrap
Only one partner can be moving.
Jake - 70 Front Squats/80 Pullups
I didn't want to workout today at all. I really tried to pace it and not give it my all. Had I done this full tilt boogie...I would have done about 120 pullups.
In retrospect, after beating myself up about performance I'm pretty pleased. 2 years ago, I was doing jumping pullups off a box. Now I'm pacing myself and ended up with 80 pullups at 1/2 effort.
.JPG)
.JPG)
Friday, October 8th, 2010 - Rest Day
Spent the day chasing the little mini-me's today. Took my little people to go visit my Dad at his Firehouse.
Rest consisted of lots of 2-5 meter sprints after the kids...haha
I've been eating lots of this...
- Grass Fed ground beef
- Red, Yellow, Green bell peppers
- Spinach
- Broccoli
- Tons of Mrs. Dash seasoning
- Little bit of salt
.JPG)
Rest consisted of lots of 2-5 meter sprints after the kids...haha
I've been eating lots of this...
- Grass Fed ground beef
- Red, Yellow, Green bell peppers
- Spinach
- Broccoli
- Tons of Mrs. Dash seasoning
- Little bit of salt
.JPG)
Thursday, October 7, 2010
Thursday, October 7th, 2010 - Standing Press / Paleo Info
My goodness! I've had nothing but strict paleo meals since my tirade. I feel 100% better than I was feeling. I'm not at 100% obviously, but I'm just amazed at how food makes you feel.
Now don't get your panties in a bunch. I'm a firm believer in Paleo and I'm a firm believer in Zone. I've seen the benefits and I've seen the consequences of not following zone/paleo.
If you feel like cheating, let me tell you....DON'T. It sucks when the overtraining monster rears it's ugly head and bites you in the ass.
I truely feel that had I not ate a bunch of junk, I wouldn't be where I'm at. It's not like this just happend. I skipped fish oil for about 3 weeks. I ate like crap since Sept. 25th.
Now for the good news. I did some 5/3/1 stuff today and I couldn't be more pleased.
I've always said that Overhead movements are my weakest point. Well this is slowly and I do mean slowly, becoming untrue.
3x3
70% x 3
80% x 3
90% x 3+
95lbs x 3
110lbs x 3
125lbs x 4 (should have fought for 5....but what'cha gonna do)
Now don't get your panties in a bunch. I'm a firm believer in Paleo and I'm a firm believer in Zone. I've seen the benefits and I've seen the consequences of not following zone/paleo.
If you feel like cheating, let me tell you....DON'T. It sucks when the overtraining monster rears it's ugly head and bites you in the ass.
I truely feel that had I not ate a bunch of junk, I wouldn't be where I'm at. It's not like this just happend. I skipped fish oil for about 3 weeks. I ate like crap since Sept. 25th.
Now for the good news. I did some 5/3/1 stuff today and I couldn't be more pleased.
I've always said that Overhead movements are my weakest point. Well this is slowly and I do mean slowly, becoming untrue.
3x3
70% x 3
80% x 3
90% x 3+
95lbs x 3
110lbs x 3
125lbs x 4 (should have fought for 5....but what'cha gonna do)
Wednesday, October 6th, 2010 - Bent Over Row
My apologies for my tirade yesterday. It was a very low Crossfit moment for me. People do we know why this is? Because I overtrained...
I had a talk with JA and he confirmed my beliefs. Reassured some of my doubts and helped me get back on track.
Key pointers for you followers out there, if you want to avoid overtraining:
-Nutrition (Not only did I get away from zone...I had a few and I mean a few days where I wasn't even Paleo)
-Supplements (no good reason why, but I ran out of fish oil and didn't buy anymore)
-Intensity (I've been going balls out for 21 months and haven't ever truely backed off the intensity for a while.)
JA! Thanks homie...much love
I did come across this article regarding "Recovery" from Coach Glassman...read it and enjoy
http://library.crossfit.com/free/pdf/29_05_What_About_Recovery.pdf
Worked at the FD for a few hours and got my Bent Over Row on. I'll be skipping metcons for a little while.
Bent Over Row 5x3
135lbs x 5
145lbs x 5
155lbs x 5
I had a talk with JA and he confirmed my beliefs. Reassured some of my doubts and helped me get back on track.
Key pointers for you followers out there, if you want to avoid overtraining:
-Nutrition (Not only did I get away from zone...I had a few and I mean a few days where I wasn't even Paleo)
-Supplements (no good reason why, but I ran out of fish oil and didn't buy anymore)
-Intensity (I've been going balls out for 21 months and haven't ever truely backed off the intensity for a while.)
JA! Thanks homie...much love
I did come across this article regarding "Recovery" from Coach Glassman...read it and enjoy
http://library.crossfit.com/free/pdf/29_05_What_About_Recovery.pdf
Worked at the FD for a few hours and got my Bent Over Row on. I'll be skipping metcons for a little while.
Bent Over Row 5x3
135lbs x 5
145lbs x 5
155lbs x 5
Tuesday, October 5, 2010
Tuesday, October 5th, 2010 - Deadlift & OHS/C2B
I'm going to vent if anyone is listening. I'm fustrated with Crossfit. Nothing specific, just a mental rut. Not sure what's bugging me. If I had to put a finger on it, I would say it's my progress and where I think I should be performing. Crossfit exposes your weakness and it can be very unsensitive to your ego.
I just PR'd Fight Gone Bad by close to 100 reps from 12 month ago. I just PR'd Helen by close to 4.5 minutes from when I first started Crossfit. I just PR'd Christine by 8 minutes from 8 months ago, which wasn't even RX when I first did it.
Huge acomplishments and I'm unhappy. Determined to be elite? Huge ego? Unpatient? As asshole? All of the above?
Even more ego crushing...I got my ass HANDED TO ME by todays WOD. I haven't done a balls to the wall metcon in about 6 days. My condititioning was nonexistant.
Mentally irritating was the fact that I screwed up my 5/3/1 strength programming AGAIN. I mistakenly grabbed a 35lb plate instead of a 45lb plate, so I was uneven on one side of the bar.
Deadlift
205x5
230x5 (supposed to be 240)
260x6 (supposed to be 270)
WOD
3 rounds for time
21-15-9
95lb OHS
Chest to bar pullups
Jake - Rx'd
9:24
The only happiness from today was that the 9's were all done unbroken. The extra shoulder presses are helping with shoulder strength.
I just PR'd Fight Gone Bad by close to 100 reps from 12 month ago. I just PR'd Helen by close to 4.5 minutes from when I first started Crossfit. I just PR'd Christine by 8 minutes from 8 months ago, which wasn't even RX when I first did it.
Huge acomplishments and I'm unhappy. Determined to be elite? Huge ego? Unpatient? As asshole? All of the above?
Even more ego crushing...I got my ass HANDED TO ME by todays WOD. I haven't done a balls to the wall metcon in about 6 days. My condititioning was nonexistant.
Mentally irritating was the fact that I screwed up my 5/3/1 strength programming AGAIN. I mistakenly grabbed a 35lb plate instead of a 45lb plate, so I was uneven on one side of the bar.
Deadlift
205x5
230x5 (supposed to be 240)
260x6 (supposed to be 270)
WOD
3 rounds for time
21-15-9
95lb OHS
Chest to bar pullups
Jake - Rx'd
9:24
The only happiness from today was that the 9's were all done unbroken. The extra shoulder presses are helping with shoulder strength.
Monday, October 4, 2010
Monday, September 4th, 2010 - Continuous Clean and Jerk Ladder
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Jake - 6 Rounds+4 reps RX'd
Kinda disappointed with this. I'll give it a go in a few weeks. Ran quite a few calls so far and the shift is only half over. Wasn't really in the mood to WOD. I'd like to finish 8 rounds next time.
Jake - 6 Rounds+4 reps RX'd
Kinda disappointed with this. I'll give it a go in a few weeks. Ran quite a few calls so far and the shift is only half over. Wasn't really in the mood to WOD. I'd like to finish 8 rounds next time.
Sunday, October 3, 2010
Sunday, October 3rd, 2010 - Bench Press/Back Squat
Bench Press
70% x 3 Reps
80% x 3 Reps
90% x 3+ Reps
140lbs x 3
160lbs x 3
180lbs x 6
Back Squat
65% x 5
75% x 5
85% x 5+
170lbs x 5
200lbs x 5
225lbs x 5
Side notes:
I felt like absolute crap the last few days. Ever since the Double AMRAP. Probably the stupidest thing I've ever done. Who do I think I am? Miko Salo? Shame on me...it's probably the worst I've ever felt since I've been crossfitting.
On a positive note, the bench press felt super light today. Back Squats felt...ahhh ok. My legs and hips though just feel like rubber. Tight and achey. Does that even make sense? haha
70% x 3 Reps
80% x 3 Reps
90% x 3+ Reps
140lbs x 3
160lbs x 3
180lbs x 6
Back Squat
65% x 5
75% x 5
85% x 5+
170lbs x 5
200lbs x 5
225lbs x 5
Side notes:
I felt like absolute crap the last few days. Ever since the Double AMRAP. Probably the stupidest thing I've ever done. Who do I think I am? Miko Salo? Shame on me...it's probably the worst I've ever felt since I've been crossfitting.
On a positive note, the bench press felt super light today. Back Squats felt...ahhh ok. My legs and hips though just feel like rubber. Tight and achey. Does that even make sense? haha
Saturday, October 2nd, 2010 - Rest Day
Needed some well spent family time. Took the kids to http://www.abbeyfarms.org/Abbey_Farms/The_Pumpkin_Festival.html
That should be considered a WOD. Carrying 2 kids though a 10 acre corn maze.
Got a unexpected call and I'll be working 48 hours (Sunday/Monday). Let's hope to sneek a few wods in.
That should be considered a WOD. Carrying 2 kids though a 10 acre corn maze.
Got a unexpected call and I'll be working 48 hours (Sunday/Monday). Let's hope to sneek a few wods in.
Friday, October 1, 2010
Friday, October 1st, 2010 - Rest Day
Wouldn't you know it! I plan for an awesome WOD today. I started the day but loading my car up with my bumpers at 5:45 a.m.
I get to work and the day it going great. Get called to a super small fire and I smash my right ring finger. To be perfectly honest, I thought I smashed it hard enough to fracture it. X-rays came back negative.
No wod for this guy.
I get to work and the day it going great. Get called to a super small fire and I smash my right ring finger. To be perfectly honest, I thought I smashed it hard enough to fracture it. X-rays came back negative.
No wod for this guy.
Thursday, September 30, 2010
Thursday, September 30th, 2010 - Rest Day
Double AMRAP WOD? WTF was I thinking? I got a bit crazy and carried away. Good thing I took an ice bath as soon as I got home. I don't feel too bad all things considered. It's taken me some trial and error to figure out what works and what doesn't as far as recovery is concerned.
Would have really liked to WOD today and almost went into to CFWC. I'm switching my rest days. Today for tomorrow. I'll do a WOD tomorrow at work.
The plan is to do a C&J ladder @ 135lbs. One the 1st minute, Two the 2nd minute, etc.
(Ok, I'll admit it I got inspired from an old Matt Chan video.)
On a side note, I feel quite a bit of mental relief now that FGB is done and over with. It's almost as if I'm training just for the sake of training. I must stay the course and realize that the Sectionals will be here alot sooner than I think.
Would have really liked to WOD today and almost went into to CFWC. I'm switching my rest days. Today for tomorrow. I'll do a WOD tomorrow at work.
The plan is to do a C&J ladder @ 135lbs. One the 1st minute, Two the 2nd minute, etc.
(Ok, I'll admit it I got inspired from an old Matt Chan video.)
On a side note, I feel quite a bit of mental relief now that FGB is done and over with. It's almost as if I'm training just for the sake of training. I must stay the course and realize that the Sectionals will be here alot sooner than I think.
Wednesday, September 29, 2010
Wednesday, September 29th, 2010 - DOUBLE AMRAP
Which Crossfit WOD is the easiest? Well...the one you did yesterday. The day started out great...hit up the morning WOD.
Strength - Standing Press
65% x 5 Reps
75% x 5 Reps
85% x 5 Reps
90lbs x 5 Reps
105lbs x 5 Reps
115lbs x 3 Reps (FAIL---screw me royally)
115lbs x 5 Reps (haha I showed you, you dog gone weight)
15 min AMRAP
8 135lb deadlifts
10 Knees to elbows
12 Games standard pushups
Jake - 8 rounds + 16 reps
A few hours later my homeboy Mills called me for a Garage WOD. I'm very fortunate to have a Garage Crossfitter who lives like a half mile from me. This guy is tough as nails. I knew as I packed up my equipment in my car this was going to hurt. Sure as shit, this guy had a Hero WOD planned.
"Jack"
20min amrap
10 115lb push press
10 1.5 pood kb swing
10 24" box jump
Jake - baby rx because of the 45lb kb swing (8 rounds)
Mills - Rx+ 30" box jump (6 1/2 rounds I think)
Strength - Standing Press
65% x 5 Reps
75% x 5 Reps
85% x 5 Reps
90lbs x 5 Reps
105lbs x 5 Reps
115lbs x 3 Reps (FAIL---screw me royally)
115lbs x 5 Reps (haha I showed you, you dog gone weight)
15 min AMRAP
8 135lb deadlifts
10 Knees to elbows
12 Games standard pushups
Jake - 8 rounds + 16 reps
A few hours later my homeboy Mills called me for a Garage WOD. I'm very fortunate to have a Garage Crossfitter who lives like a half mile from me. This guy is tough as nails. I knew as I packed up my equipment in my car this was going to hurt. Sure as shit, this guy had a Hero WOD planned.
"Jack"
20min amrap
10 115lb push press
10 1.5 pood kb swing
10 24" box jump
Jake - baby rx because of the 45lb kb swing (8 rounds)
Mills - Rx+ 30" box jump (6 1/2 rounds I think)
Tuesday, September 28, 2010
Tuesday, September 28th, 2010 - Rest Day
Rest day...I guess you could call it a rest day. I've been trying to schedule my rest days on the days that I go to work. The last 4 months, I've been averaging 9 rest days a month. It's worked out pretty good. I wouldn't say that we were especially busy at work, but the day started with a great drill and then the calls kept coming.
The drill called for Vehicle Stabilization (aka car accidents). I felt a little run down coming back from drill and I just couldn't stop drinking water. A few of the other guys stated the same thing. I guess being in fire gear for 3+ hours and doing moderate work can get you a bit dehydrated.
I'm feeling better now and can't wait for a WOD tomorrow.
I gotta say it's pretty cool coming to work and doing stuff like this. (not a photo of our work just something off the interzweb, forgot my camera at the station...but you get the idea)
The drill called for Vehicle Stabilization (aka car accidents). I felt a little run down coming back from drill and I just couldn't stop drinking water. A few of the other guys stated the same thing. I guess being in fire gear for 3+ hours and doing moderate work can get you a bit dehydrated.
I'm feeling better now and can't wait for a WOD tomorrow.
I gotta say it's pretty cool coming to work and doing stuff like this. (not a photo of our work just something off the interzweb, forgot my camera at the station...but you get the idea)
Monday, September 27th, 2010 - Back Squat / Snatch-squat WOD
Feeling decent and getting back into the whole 5/3/1 scheme of things. Was ready to do some squats so I did some squats.
60% - 5 reps
70% - 5 reps
80% - 5 reps
155lbs/180lbs/205lbs
( I did undershoot this, but I'm kind of glad I did. I'll correct it next week.)
Then the WOD came! I did not think this would hurt so bad. I had the hook grip down and the hand spacing down, but my god did this suck. Condititioning wise, I wasn't sucking wind at all. Strength wise, my legs just had nothing left.
5 Rounds for time:
7 95lb power snatches
20 air squats
Jake - 6:57 Rx'd
60% - 5 reps
70% - 5 reps
80% - 5 reps
155lbs/180lbs/205lbs
( I did undershoot this, but I'm kind of glad I did. I'll correct it next week.)
Then the WOD came! I did not think this would hurt so bad. I had the hook grip down and the hand spacing down, but my god did this suck. Condititioning wise, I wasn't sucking wind at all. Strength wise, my legs just had nothing left.
5 Rounds for time:
7 95lb power snatches
20 air squats
Jake - 6:57 Rx'd
Sunday, September 26, 2010
Sunday, September 26th, 2010 - 5/3/1 Bench Press
Not too banged up from FGB yesterday, but I guess the good sleep and great nap helped with recovery. I was really wanting to do the San Fran Crippler today.
For time:
30 BW Back Squats
Row 1k
Johnny A. advised otherwise. I was really tempted to just rest, but I know I have a few planned rested days later this week. I was really pleased with my FGB score, but now it's time to get serious about STRENGTH in the next few months. The following are my goals by Jan. 30th of 2011:
Bench Press: 225x1
Back Squat: 290x1
Standing Press: 155x1
Deadlift: 340x1
Starting a new 5/3/1 cycle from scratch. I had a loosely followed 5/3/1 cycle going, but that's just it. It was loosely followed.
Bench Press
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%
Warmup: 45lbs x 20 reps / 95lbs x 10 reps
WOD:
130lbs x 5 reps
150lbs x 5 reps
170lbs x 5 reps
For time:
30 BW Back Squats
Row 1k
Johnny A. advised otherwise. I was really tempted to just rest, but I know I have a few planned rested days later this week. I was really pleased with my FGB score, but now it's time to get serious about STRENGTH in the next few months. The following are my goals by Jan. 30th of 2011:
Bench Press: 225x1
Back Squat: 290x1
Standing Press: 155x1
Deadlift: 340x1
Starting a new 5/3/1 cycle from scratch. I had a loosely followed 5/3/1 cycle going, but that's just it. It was loosely followed.
Bench Press
5 reps @ 60%
5 reps @ 70%
5 reps @ 80%
Warmup: 45lbs x 20 reps / 95lbs x 10 reps
WOD:
130lbs x 5 reps
150lbs x 5 reps
170lbs x 5 reps
Saturday, September 25th, 2010 - Fight Gone Bad
Fight Gone Bad? Nope, I don't think so. I think it went pretty well. My affiliate Crossfit Will County put on a great showing overall. Everyone of our members went full blown RX. We had the top overall male and top overall female.
CK- 411
Jilly Jill - 308
I came in with a game plan of doing 25 on every movement except the row. I came damn close. I was shooting for 330 and came in at 322. It was a 25 rep PR. Not bad for being out until 4am dancing the night away with my cousin who got married today.
.JPG)
CK- 411
Jilly Jill - 308
I came in with a game plan of doing 25 on every movement except the row. I came damn close. I was shooting for 330 and came in at 322. It was a 25 rep PR. Not bad for being out until 4am dancing the night away with my cousin who got married today.
.JPG)
Friday, September 24, 2010
Friday, September 24th, 2010 - Rest Day
4 Straight days of super strict paleo/zone. I'm feeling great. Left shoulder is a little sore, but the legs and hips are ready for tomorrow.
Alot of family is in town for a wedding tomorrow, so I'm getting some of Mama's home cooking tonight. Aside from that just alot of foam rolling and I had some access to this earlier today. Sweet baby Jesus do I wish I had one of these at home. It did wonders for my tight lower back.
Alot of family is in town for a wedding tomorrow, so I'm getting some of Mama's home cooking tonight. Aside from that just alot of foam rolling and I had some access to this earlier today. Sweet baby Jesus do I wish I had one of these at home. It did wonders for my tight lower back.
Thursday, September 23, 2010
Thursday, September 23rd, 2010 - HELEN
So during yesterday's rest day, I was really strategizing my programming for the upcoming FGB. I chose Helen for a few reasons.
1. It's a great test of overall fitness
2. Something that's taxing, but wouldn't destroy me and takes DAYS to recover from (ie Fran).
3. Gosh darnit it....I freaking LOVE Helen and I keep getting better at.
I really mentally preped for it. I wanted a sub 9 min Helen.
Helen:
3 Rounds for time
400 meter run
21 (53lb) American Kettlebell swings
12 pullups
Jake - 8:58 Rx'd
I gotta say this was a major boost to my confidence. The elite times are 7's and sub 7's. Being in the 8 minute range really let me know that I got 1 step closer. To get in the 7's, I'm going to have to make sure my pullups are unbroken and butterflys or I could just run faster...haha
What I'm really proud of, is that the WOD was done alone. People were watching, but didn't have another runner to pace.
1. It's a great test of overall fitness
2. Something that's taxing, but wouldn't destroy me and takes DAYS to recover from (ie Fran).
3. Gosh darnit it....I freaking LOVE Helen and I keep getting better at.
I really mentally preped for it. I wanted a sub 9 min Helen.
Helen:
3 Rounds for time
400 meter run
21 (53lb) American Kettlebell swings
12 pullups
Jake - 8:58 Rx'd
I gotta say this was a major boost to my confidence. The elite times are 7's and sub 7's. Being in the 8 minute range really let me know that I got 1 step closer. To get in the 7's, I'm going to have to make sure my pullups are unbroken and butterflys or I could just run faster...haha
What I'm really proud of, is that the WOD was done alone. People were watching, but didn't have another runner to pace.
Wednesday, September 22, 2010
Wednesday, September 22nd, 2010 - Routine Maintance
Feeling about 85% percent. After reading JA's blog, I'm thinking maybe that team FGB took more out of us than we thought. I think it was a good prep for Saturday. JA sounds about as beatup as I do. My hips and legs just feel sluggish. No where as near as sluggish as they were on Sunday, Monday or Tuesday. They are feeling better.
I think I'm right on track to have them ready for Saturday. Thought I would throw in some light strength work and a very light metcon. Oh and I'm going to Tina's House of Pain in a few hours. I can't wait. She's going to make me scream like a little B!tch.
Strength WODS:
Shoulder Press 5x3
45lbs/60lbs/85lbs x 5 Reps
Bench Press 5x3
85lbs/105lbs/130lbs x 5 Reps
Metcon @ 70%
Row 1k: 4:52
It was by no means intended to tax me. Just get the blood flowing and the lungs some minor exercise.
I think I'm right on track to have them ready for Saturday. Thought I would throw in some light strength work and a very light metcon. Oh and I'm going to Tina's House of Pain in a few hours. I can't wait. She's going to make me scream like a little B!tch.
Strength WODS:
Shoulder Press 5x3
45lbs/60lbs/85lbs x 5 Reps
Bench Press 5x3
85lbs/105lbs/130lbs x 5 Reps
Metcon @ 70%
Row 1k: 4:52
It was by no means intended to tax me. Just get the blood flowing and the lungs some minor exercise.
Tuesday, September 21, 2010
Tuesday, September 21st, 2010 - Rest Day...and thoughts to ponder
For starters, if you don't know or haven't heard of Freddy C. check'em out
Crossfit One World
So yesterday, I did something I've never done before. I hit 2 metcon's at 70% intensity. I always try to give them my all, but I have a competition coming up Saturday. I wasn't feeling my best and I wanted to save something for Saturday's FGB.
19 months ago when I started Crossfit, my WODs favored conditition rather than strength. Perhaps this was the overall nature of Crossfit and maybe I was just flat out a newbie. I'll admit it, I needed the conditioning as I was a fatty.
Lately though, I must say I find that strength is superior to conditioning. Conditioning comes way easier. I didn't have some revolutionary vision one day and come up with this on my own. Johnny Awesome has said it before. To back up Johnny, Freddie C mentions it on Aug. 30th 2010:
http://oneworld40plus.wordpress.com/
I got the idea to back off my conditioning WOD's yesterday from Freddie C. I gotta say after two WODs yesterday, I feel pretty good.
What's interesting is that I gave both WODs a lack of intensity and I was still competitive on both WODs. I'm pretty pumped for Saturday's FGB.
It's my 3rd competition in 3 months. I think I'm getting a pretty good idea of how to perpare mentally and physically for events. The last two events, I didn't have my best legs with me. Saturday, I plan on crushing me some box jumps to help my FGB score.
Direct quote from Freddie on Aug. 2nd:
"I can be honest with you and say that I train conditioning workouts at about 80% of my capacity. Why?? I train 5 days or more a week. If I try and kill every workout, I am wrecked! I save the 100% efforts for competition. In the long run (I’ve been CrossFitting for over four years now) I am always seeing my numbers on the upswing following this protocol. Try it!! I’d rather workout five days a week than workout only twice a week because I ruined myself going too hard…."
Crossfit One World
So yesterday, I did something I've never done before. I hit 2 metcon's at 70% intensity. I always try to give them my all, but I have a competition coming up Saturday. I wasn't feeling my best and I wanted to save something for Saturday's FGB.
19 months ago when I started Crossfit, my WODs favored conditition rather than strength. Perhaps this was the overall nature of Crossfit and maybe I was just flat out a newbie. I'll admit it, I needed the conditioning as I was a fatty.
Lately though, I must say I find that strength is superior to conditioning. Conditioning comes way easier. I didn't have some revolutionary vision one day and come up with this on my own. Johnny Awesome has said it before. To back up Johnny, Freddie C mentions it on Aug. 30th 2010:
http://oneworld40plus.wordpress.com/
I got the idea to back off my conditioning WOD's yesterday from Freddie C. I gotta say after two WODs yesterday, I feel pretty good.
What's interesting is that I gave both WODs a lack of intensity and I was still competitive on both WODs. I'm pretty pumped for Saturday's FGB.
It's my 3rd competition in 3 months. I think I'm getting a pretty good idea of how to perpare mentally and physically for events. The last two events, I didn't have my best legs with me. Saturday, I plan on crushing me some box jumps to help my FGB score.
Direct quote from Freddie on Aug. 2nd:
"I can be honest with you and say that I train conditioning workouts at about 80% of my capacity. Why?? I train 5 days or more a week. If I try and kill every workout, I am wrecked! I save the 100% efforts for competition. In the long run (I’ve been CrossFitting for over four years now) I am always seeing my numbers on the upswing following this protocol. Try it!! I’d rather workout five days a week than workout only twice a week because I ruined myself going too hard…."
Monday, September 20th, 2010 - Ground 2 Overhead, Pushups, Double Unders
Back Squat 5-5-5 at 50%-60%-70% of 1RM
135lbs, 165lbs, 195lbs
5 rounds for time: 7:22 (95lbs - not rx'd)
5 Floor to overhead 135LBS – Clean/Push Jerk
10 Hand release pushups
15 Double-unders
One of the few times that I chose not to go Rx'd. Bad choices over the weekend and it's a deloading week anyway. I did beat everyone but Bad B.O.B who went Rx'd. So at least I scaled correctly.
For a deloading week, the back squats felt heavy.
WOD 2:
Then Whalen the Iron man talked me into doing a Crossfit Endurance WOD.
WOD 2:
Then Whalen the Iron man talked me into doing a Crossfit Endurance WOD.
Row Ladder
Row 1 min, rest 1 minute
Row 1 min, rest 50 seconds
Row 1 min, rest 40 seconds
Row 1 min, rest 30 seconds
Row 1 min, rest 20 seconds
Row 1 min, rest 10 seconds
Row 1 min, rest 20 seconds
Row 1 min, rest 30 seconds
Row 1 min, rest 40 seconds
Row 1 min, rest 50 seconds
Row 1 min, rest 1 minute
Finished with 2955 meters.
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