CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Saturday, December 31, 2016

Overhead Walking Lunges

Saturday, December 31, 2016

Aspire Fitness

10:30 AM

Jump Rope - 10 minutes

singles, drills, doubles (got 17 unbroken!)

Walking Lunges

2x20 yards
1x20 yards + 10# plate OH
2x10 yards + 25# plate OH
2x10 yards + 35# plate OH (failed second set, stopped at 4 paces, my left high quad felt tight)

Ring Pull-ups

8x singles, working on L-sit progression

Dips

6x3 reps

Handstand

5x kick-ups

50 minute total workout

Friday, December 30, 2016

Deadlift - Bench Press

Thursday, December 29, 2016

Aspire Fitness

2;30 PM

Jump Rope - 8 min

singles, drills, doubles (got 10-12 unbroken several times)

Box Jumps

5 rounds of 10 jumps (24") every 1:30

Deadlift

5x135#
5x185#
4x225#
1x275#
1x275# (failed)

Handstand

Warm up with Bear Crawl
3x kick-up
feet on 24" box HSPU 4-3-3-3

Bench Press

5x95#
5x115#
5x135#
3x155#
3x155#

Pull-ups

4-3-3-2-2

1 hour total workout

Tuesday, December 27, 2016

Clean & Jerk

Monday, December 26, 2016

Aspire Fitness

8:45 AM

Jump Rope - 10 minutes

singles, doubles, drills

Clean & Jerk

Warm Up with Romanian Deadlift, shoulder mobility, air squats

3x65#
3x95#
2 failed attempts at 115#

then

Front Squat

3x115#
3x115#
3x135#

Handstand

3x kick-ups
3x wall-walks
3x6 reps knees on box (HSPU progression)
3x2 reps feet on box (HSPU progression)

Pull-ups

4-3-3-2-2

1-1 + 10#

1 + 25#

finish with kip swings

1:15 total workout

Saturday, December 24, 2016

Conditioning - Skills

Saturday, December 24, 2016

Aspire Fitness

8:35 AM

Jump Rope - 10 minutes

drills, singles, doubles - best was 12 unbroken doubles

Handstand - 15 minutes

warm up, 5 kick-ups, 5 wall walk-ups

Box Jumps

5 Rounds of 10

18", then 4 at 24"

Pull-ups

4-3-3-3-2-2

Back Squat

5 reps at 95#, 115#, 135#, 135#, 135#

Couplet

5 rounds of 5 burpees and 5 KBS (35#) EMOM

Thursday, December 22, 2016

Clean 1RM

Thursday, December 22, 2016

Oracle Gym

11:30 AM

Warm Up

Foam rolling, air squats, pass throughs, Sampson stretches, hip hinges

Clean 1RM

Warm up with 45#, 95#, 115#

135# felt good
155# power cleaned it, felt sloppy

Clean Pulls

4 sets of 3 reps at 155# (ideally 110-115% of 1RM clean)

Push Press

5 reps at 95#, 105#, 115#, 115#, 115# (ideally 80-85% of 1RM Push Press)

Finished with 3 sets of 4 toes to bar

1:15 total workout

Wednesday, December 21, 2016

Fighter Pull-Up Program

Day 1:  4-3-3-2-1
Day 2:  4-3-3-2-2
Day 3:  4-3-3-3-2
Day 4:  4-4-3-3-2
Day 5:  4-4-4-3-2
Day Off
Day 6:  5-4-3-3-2

Based on a max of 5 pull-ups.

Tuesday, December 20, 2016

Thrusters - Jump Rope

Tuesday, December 20, 2016

Oracle Gym

12:00 PM

Warm Up

30-20-30, jump rope technique, double unders and drills

warm up thrusters - 25#, 45#, 75#

Mainsite WOD

135# Thrusters - 10
50 Double Unders
135# Thrusters - 8
40 Double Unders
135# Thrusters - 6
30 Double Unders
135# Thrusters - 4
20 Double Unders
135# Thrusters - 2
10 Double Unders

I scaled to 75# thrusters and 2x singles and it took me 6:45 to complete.  I need to continue to workout at high intensity.

Finished with mobility - 20 wall squats, couch stretch, squat against wall, 3x5 OH squats at 45#

Total workout 45 minutes

Monday, December 19, 2016

Back Squat - Bench Press

Monday, December 19, 2016

Oracle Gym

12:15 PM

Row - 5 minutes

Back Squat

Warm up with 45#, 95#, 115#, 135#

2 reps at 150#, 160#, 175#, 185# E2OM

Pull-ups

2xBW
2xBW+10#
1xBW+15#
1xBW+20#
1xBW+25# failed

3xBW+10# (got 2 the first 2 rounds before dropping the weight, got 1 the last round before dropping the weight)

Bench Press

Warm up with 95#, 115#, 135#

2 reps at 150#, 160#, 175#, 185# E2OM, failed the last rep

Finished with pull-overs

3x8 @ 25#, 30#, 35#

Sunday, December 18, 2016

Squat Cleans

Sunday, December 18, 2016

Aspire Fitness

8:45 AM

Warm up on treadmill, 7 minutes, walk-run-walk

Box Jumps

5x10 at 18", 24", 24", 24", 24"

Deadlift

Warm up with 135# and 185#

3x5@225#

Squat Cleans

Warm up with 45# front squats and 65# squat cleans

3x4@85#

Cool down with 5 minute treadmill walk

50 minutes total workout.

Saturday, December 17, 2016

Gymnastics

Saturday, December 17, 2016

Aspire Fitness

9:45 AM

Treadmill

7 minutes walk/run

Handstand

5x kick-up and hold
5x wall walk-ups

Pull-ups

5x2 Jumping Chest to Bar, try to hold and lower, but this didn't go so well
5x Jumping Muscle Up, again this did not go so well

Strict Press

5x65#
3x95#
1x115#
3x95#
5x65#

45 minutes total workout plus 30 minutes snow shoveling

Friday, December 16, 2016

Bench Press - Back Squat

Friday, December 16, 2016

Oracle Gym

12:55 PM

Jump Rope (10 min)

Drills, singles, doubles,

Finished with 100 Jumping Jacks (1:37)

Bench Press

Warm up with 95#, 105#, 115#

3x5@135# E2OM

Back Squat

Warm up with 95#, 105#, 115#

3x5@135# E2OM

Finish with mobility:  Couch stretch, squat against wall.

Thursday, December 15, 2016

Jerk, Press and Lunge

Thursday, December 15, 2016

Oracle Gym - Coach Jonathon

11:30 AM (Sameer and me)

Warm Up 

Individually did 30-20-30, some Sampson stretches

Push Jerk + Split Jerk

hold OH for 5 seconds after split jerk

65#
95#
105#
4x115#

This was a pretty good little double.  I focused more on keeping my hips square than pulling under quickly.

3 Behind the Neck Push Press + 2 Push Press

45#
65#
75#

3x75#

Ideally should use snatch grip for both motions.  On the second set of 3, I did use the snatch grip for the behind the neck, but not the ones in front.  After the second work set, I tried a couple in front at 45#.

Walking Lunges

3x12 (6 lunges each leg)

BW
45# in Front Rack
45# OH

Mobility

Finished with 20 minutes mobility - Couch Stretch, Squat against wall, pigeon, wall squat, foam rolling, and chest expansion.

1:15 total workout

Wednesday, December 14, 2016

2 mile run

Wednesday, December 14, 2016

Oracle Gym

12:00 PM

Start with foam rolling, hip mobility movements

Treadmill - run/walk, speeds 3 to 7.2mph, incline 1.5%-5.0%, total 25 minutes, 2.18 miles

5x Handstand Kick-ups
5x Wall Walk-ups

50 Dips - sets of 2 and 3

55 minute total workout

Tuesday, December 13, 2016

16.5 Super Scaled

Tuesday, December 13, 2016

Oracle Gym

11:30 AM

Warm Up

Easy foam rolling, pass through, a couple of burpees and thrusters.

16.5 super scaled

18-15-12-9-6-3

65# Thrusters
Burpees over the bar

I was looking for a 20 minute workout including burpees so I dropped the round of 21 and did not use the 95# Rx weight.  This was still a grueling workout.  I finished in 20:27 and felt really good about the effort.

Pull-ups

21 total (3, 2 then singles)

Finished with 5 minutes on treadmill

45 minute total workout

Monday, December 12, 2016

Bench Press - Back Squat

Monday, December 12, 2016

Oracle Gym

11:55 AM

Warm Up

5 minute row, 15-10-15

Bench Press

Warm up with 95#, 115#, 135#

2x150#
1x160#
5x175#

5 rounds of

10 abmat sit-ups
10 reverse lunges

Back Squat

Warm up with 95#, 115#, 135#

2x150#
1x160#
4x175#

45 minute total workout

Squats

Friday, December 9, 2016

National Training Center, Clermont, FL

8:50 AM

Warm Up

Treadmill (10 minutes, walk, run, walk)
20-20-20

Front Squat

4x5@40kg

Back Squat

2x5@50kg
2x5@60kg

Sit-ups

GHD - 3x5
Tuck-ups - 3x8

Finished with 4x Handstand Kick-ups and 3x3 Pull-ups

50 minutes total workout

Thursday, December 8, 2016

Elizabeth

Thursday, December 8, 2016

Oracle Gym

10:45 AM

Warm Up

4 minute row, Burgener style warm up with 45# bar bell

Warm up cleans with 45#, 65#, 95#

Warm up dips

Elizabeth

21-15-9

135# cleans
ring dips

I scaled to 95# cleans and regular dips and had a tough go of this one.  The cleans typically started with sets of 4-5, before going in sets of 3's.  The dips were always in sets of 3's, less on the last round.  I finished in 12:59 and felt really good about the effort.

Push-ups

50 for time (4:35)

Started out with 5 reps, but by the end it was singles and doubles

Finished with some foam rolling

35 minutes total workout


Wednesday, December 7, 2016

Hang Power Snatch

Wednesday, December 7, 2016

Oracle Gym

12:40 PM

Warm Up

Jump Rope for 10 minutes - best was 9 unbroken doubles

Burgener warm up with PVC

50 Air Squats (1:50)

Hang Power Snatch (main site)

Warm up with 45#, 65#, 85#

Then

3-3-3-3-3 at 95#

Heaving Snatch Balance

3-3-3-3 at 45#

Pullovers

Finish with 3 sets of 10 at 25#

50 minutes total workout

Old School Exercises

Zercher Squats - Cradle barbell

Bradford Press - Barbell over head and back, focus on moving the shoulder joint

Otis Ups - Anchor feet, crunch weight up to vertical torso

Drag Curls - Supinated grip, drag barbell / EZ curl bar up torso

Scott Press - Named after Larry Scott, the first Mr. Olympia, start with dumbbells in front with arms at 90 degrees, move behind head, focus on scapular retraction and elevation

Vacuums - Train transverse abdominals by drawing belly button to spine (looks like you are sucking your gut in)

Floor Press - Lay on floor and bench press

Pull Overs - Lay with back crosswise on flat bench.  Lower barbell behind head towards floor and pull over chest.

Based on kind of cool video from Buff Dudes on Youtube.  I will certainly add some of the shoulder stuff in warm up and probably the pull overs to improve mobility.

Tuesday, December 6, 2016

Shoulder Press

Tuesday, December 6, 2016

Oracle Gym

11:35 AM

Warm Up

1 mile run on treadmill, 1.0% incline, 5.6 mph

Plank

Part of 12 days of fitness

5 minutes total

60 sec on 30 sec rest
60 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest
30 sec on 30 sec rest

Metcon

21-18-15-12-9-6-3 of abmat sit-ups and shoulder presses (45#)

The shoulder presses were brutal and the overall workout took me 11:02 to complete.  Workout is from main site which called for GHD sit-ups and 95# shoulder presses.

Monday, December 5, 2016

Bench Press - Back Squat

Monday, December 5, 2016

Oracle Gym

12:25 PM

Warm Up

16 minutes on treadmill (1% incline), walked 4 minutes, 1 mile at 5.6mph, walk for 2 minutes

Pass throughs

Bench Press

Warm up with 95#, 115#, 135# then

5x150#
4x165#
3x180# (failed 3rd rep)

Back Squat

Warm up with 95#, 115#, 135# then

5x150#
4x165#
3x180#

Felt good, even though I was lifting in running shoes

45 minutes total workout.

Clean and Jerk

Sunday, December 4, 2016

Aspire Fitness

8:30 AM

Warm Up

5 minute row
Air Squat
Burgener warm up

Clean & Jerk

10x65#
3x75#
3x85#
3x95#
3x105#

Pull-ups

5x Chest to bar
5x Kipping

Pistols

4 rounds of 5 reps each leg to bench

Finished with 3 Handstand Kick-ups

1 hour total workout


Saturday, December 3, 2016

Kettlebell Swings

Saturday, December 3, 2016

Aspire Fitness

8:55 AM

Warm Up

55 calorie row (4:30), air squats, Sampson stretches

Box Jumps

Consistently jumping on 24" box, did not attempt 30" box.  Started with 5x5 and then a few singles trying to get the nerve to land the 30" box.

Handstand Technique

3x Handstand kick-ups
3x Wall walk-up

Kettlebell Swings

5x12

30#, then 4x40#

35 minute total workout

9 hours sleep

Friday, December 2, 2016

Bench Press - Back Squat

Friday, December 2, 2016

Oracle Gym

11:40 AM

Warm Up

5 minute row

30-20-30

Bench Press

Warm up with 95#, 115#

3x5x135# (focus on speed)

Back Squat

Warm up with 95#, 115#

3x5x135# (this felt heavy today, focus on pushing knees out)

Conditioning

5 rounds of

10 Abmat sit-ups
1 Handstand hold

then

10 Pull-ups (3-2-2-2-1)

50 minute total workout

Wednesday, November 30, 2016

Snatch Technique

Wednesday, November 30, 2016

Oracle Gym

12:20 PM

Warm Up

Jump Rope - singles, doubles (best was 9 unbroken), drills - 12 minutes

30-20-30 - 5 minutes

Snatch Technique

Warm up with PVC

45# snatches, felt wonky

2x5 OH Squat 45#

2x5 Snatch Balance 45#

45# snatches, felt pretty good.

Really need to stash a technique bar at Oracle.

Handstand Kick-ups

5 rounds, hold for around 10 seconds each

40 minutes total workout.

Back Squat - Bench Press

Monday, November 28, 2016

National Training Center

8:20 AM

Warm Up

Row 5 minutes

30-20-30

Back Squat

Warm up with 20kg, 40kg, 60kg

Train

2x68kg
2x72kg
2x79kg
2x83kg

Bench Press

Warm up with 45#, 95#, 135#

Train

2x150#
2x160#
2x175#
2x185# (Failed 2nd rep)

Finished with 5 minutes foam rolling

50 minutes total workout

Deadlift

Saturday, November 26, 2016

National Training Center

9:00 AM

Row - 5 minutes

30-20-30

Bench Press

Warm up with 45#, 95# and 115#

Train with 3x5@135#

Deadlift

Warm up with 60kg and 80kg

Train with 3x5@100kg

Snatch 

Technique work, 3 sets of 5 reps at 35#

Squat

Friday, November 25, 2016

National Training Center

8:25 AM

Row - 5 minutes

Snatch

4 sets of 5 reps

15#
35#
45#
55# (too heavy)
45#

Front Squat

3x5 reps

20kg, 40kg, 50kg

Back Squat

3x5 reps

50kg, 60kg, 60kg

Wall Ball Shots

3x10 reps (10# to 10')

Handstand Kick-ups

3x

Wednesday, November 23, 2016

Box Jumps

Wednesday, November 23, 2016

Chuze Fitness

1:00 PM

Warm Up

5 minutes rowing on the water rower.  Very different and better feel than Concept 2 Rower

Handstand Holds

5 rounds of hold for 10-15 seconds.  No missed kick ups.

Box Jumps

20 inches, 24 inches and 30 inches.  Felt very comfortable at 30 inches.  Could not bring myself to try 36 inches.  I love the plyosoft jump boxes.

Wall ball shots with 8 and 14 lb wall balls.

KB swings with 25 and 35 lb KB

Tried the weird Smith Machine by Hoist.  Did not care for it.

A few pull-ups

DB biceps curls (25, 30 and 35 lb)

Single Arm DB bench press 45 lb

5 minutes cool down in the cardio theater.

Overall, Chuze Fitness is a pretty nice facility.  Reminded me a lot of Planet Fitness, except with a nice turf area.  Lack of free weights is a deal breaker.  Pool looked OK, but warm (85 degrees).

I also stopped by Tru Fit athletic clubs.  Nice free weight area, plyo boxes, heavy bags and even a GHD.  Good variety of classes.  Typically have to sign up for a full year, but Walter was willing to let me go month to month.  Class offerings look pretty good.

Tuesday, November 22, 2016

5K Row

Tuesday, November 22, 2016

Oracle Gym

11:45 AM

5K Row

22:25.2 PR!!  Average HR = 160, Max HR = 174

This is the 4th time I have attempted a 5K row

4/3/2015 - 24:16
2/12/2016 - 24:50
6/1/2016 - 24:08
11/22/2016 - 22:25

Bulgarian Split Squats

5 rounds of 8 reps each leg with 30 second rest between rounds

Abmat Sit-ups

5 rounds of 15 reps EMOM

I was finishing in 35-40 seconds and had a reasonable rest interval

45 minutes total workout.

Monday, November 21, 2016

Back Squat

Monday, November 21, 2016

Oracle Gym

11:55 AM

Warm Up

Jump Rope - 10 minutes, best was 10 unbroken doubles

20 Pass throughs

Air Squats

Back Squat

Warm up with 45#, 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

180# felt heavy as it should considering it is 95% of my 1RM

Bench Press

Warm up with 65#, 95#, 135#

Work Sets

4x150#
3x165#
2x180#

This felt pretty good, but as with Back Squat, the second rep at 180# was a grind.

Cool down with 500m on the rower.

45 minutes total workout.

Clean and Jerk

Sunday, November 20, 2016

Aspire Fitness

8:10 AM

Warm Up

5 minute row, Sampson stretches, air squats

Clean and Jerk

Clean/Front Squat/Push Jerk

45#, 65#, 85#, 95#, 115#

Clean and Jerk

135#
155# - failed attempt
145#

Clean/Front Squat/Push Jerk

5 rounds of 2 reps at 95#

Pull-ups

EMOM for reps

Strict 5-3-2-2-2

Kipping 5-5

Hand Stand Kick-ups

5 rounds - no measure

Box Jumps

Saturday, November 19, 2016

Aspire Fitness

8:00 AM

Warm Up

6 minutes on treadmill, Sampson stretches, bear crawl, Frankenstein walks (hip pivots)

Box Jumps

6 rounds of 1 minute on 1 minute off
13 reps at 18"
10 reps at 24"

Handstand Holds

5 rounds - no measure

Strict Press

10x45#
8x65#
5x75#
3x95#
2x105#
1x115#
1x125# - failed attempt

Sled Pushes

4 rounds of 40 yards with Xtreme Monkey + 45#
1 minute rest between rounds

50 minute total workout

Friday, November 18, 2016

Overhead Squats

Friday, November 18, 2016

Oracle Gym

12:00 PM

Row - 5 minutes

30-20-30

OH Squat

4-5-5-5-5 @45#

Front Squat

5x65#
5x75#
5x85#
5x95#
5x105#

Back Squat

5x5x115#

Weighted Pull-ups

2x0
1x10#
1x15#
1x20#

50 minutes total workout


Thursday, November 17, 2016

Olympic Weightlifting

Thursday, November 17, 2016

Coach Jonathon

(11:30 AM) - Donna, Fabby, Jen, Sameer, Kirby, Zach and me

Warm Up

Pass throughs, Burgener warm up with PVC

Snatch Complex

5 sets of 3 Snatch Pulls and 1 Hang Power Snatch

45#, 65#, 95#, 95#, 95#

Snatch Grip Deadlift

3 sets of 4 reps, build each set

105#, 165#, 205#

Snatch Balance Complex

3 sets of

4 Klokov - Snatch Grip, behind the neck overhead press
1 Snatch Balance - not heaving

45#, 45#, 45#

Tabata V-ups

First two rounds V-ups
Next four rounds tuck ups
Last two rounds skipped

Mobility - Finished with wall squat

1:10 total workout

Wednesday, November 16, 2016

Snatch

Wednesday, November 16, 2016

Oracle Gym

11:20 AM

Jump Rope

15 minutes - drills, singles, doubles, best unbroken was 18 reps

Hand Stand

15 minutes - holds, wall walk-ups, HSPU to 8" and 9" blocks

Snatch

Warm up with 45#, 65#

Work up to heavy single - 75#, 85#, 95#, 105#, failed at 115#

All were power snatches.

Heaving Snatch Balance

4 sets of 3-4 reps at 45#

1:10 total workout

Monday, November 14, 2016

Back Squat

Monday, November 14, 2016

Oracle Gym

12:30 PM

Warm Up

30-20-30, KB halos

Bench Press

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Back Squat

Warm up with 45#, 95#, 115#, 135#

Work sets

2x150#
2x160#
2x175#

Metcon

Finish with 7 rounds

20 rope skips
10 abmat sit-ups

With my deadlift program finished, I wanted to focus on back squat.  I found a 6 week powerlifting program on the t-nation website which is supposed to be suitable for bench press, back squat and dead lift.  The above sets and rep counts are based on week 1 and a 185# 1RM.  The second workout of the week is supposed to be sets of 5 reps at 50-70% of 1RM.


Deadlift

Sunday, November 14, 2016

Aspire Fitness

9:20 AM

Row 5 minutes

Deadlift

Warm up with 135#, 185#, 225#

1RM

275# - made
295# - made
315# - made
335# - failed
325# - made, PR!!!

So ends the Surovekskey deadlift program.  I started with a recent 1RM of 275# and made good progress and felt really confident about my deadlift.  I was thrilled to get back to 315# (my all time best) and even add 10#.


Pull-ups

Strict - 4-3-3-3
Kipping - 5-3
C2B - 1-1-1-1

Thursday, November 10, 2016

Olympic Weightlifting

Thursday, November 10, 2016

I tried to coach the workout for Donna and Fabby

11:30 AM

Warm Up

Air squats, pass throughs, Sampson stretches, hip bends

Snatch Pull

8-6-4-2

I used 65#, 95#, 115# and 135#

Even at 2 reps, 135# was too heavy

Push Jerk

Started with some smashing to improve the front rack position

6-6-6

I used 75#, 95# and 115#

This felt pretty good.  At 115#, I had a few reps with questionable torso position






Turkish Get-ups

I had a couple of attempts.  One with the short bar (27#) and one with the Olympic bar (45#).  The Olympic Bar was rough and I had trouble just starting the motion.



Snatch Balance

3-2-2-1-1

I used 45# on the first set and 65# on the subsequent sets.  I had a tendency to either throw the bar far back behind me or splay my legs really far on the drop.

Wednesday, November 9, 2016

Deadlift

Wednesday, November 9, 2016

Oracle Gym

3:40 PM

Row - 5 minutes

Deadlift

Warm up with 135#, 185#, 205#, 225#

2x2@245#

This felt really good.

Finished with 5 sets of pull-ups

3-3-3-2-1

Monday, November 7, 2016

Bench Press

Monday, November 7, 2016

Oracle Gym

12:00 PM

Row - 5 minutes, focus on set shoulder blades

Bench Press

Dumbbell presses

8@35#
8@45#
6@55#
5@65#

Single Arm DB presses

2x8@40#

Dips

10 sets, first 3 reps, then all singles - 21 reps total

Bulgarian Split Squats

Warm up with 20-20-20

3x8@Body Weight

45 minutes total workout

Front Squat

Sunday, November 6, 2016

Mirage Hotel Spa & Salon

1:40 PM

Treadmill - 5 minutes, 1% incline, 5.4 mph

24-24-24 Air Squat, Pass Through, OH Squat with PVC

Front Squat

Used short oly bar (25#?)

6x25#
6x45#
6x75#
6x95#
6x115#

No rack, had to clean the weight for first rep

Jump Rope

10 minutes, drills, singles, doubles.  22 was best unbroken set of doubles.

Pull-ups

10 sets - 4 on first set, 20 reps total

DB Snatch

Work up to heavy single - 60#

I was very impressed with the gym at the mirage which is open from 5 AM to 7 PM.  In addition to treadmills, elliptical trainers, stair climber, stationary bikes, they had a full complement of machines, pull-up/dip stand, cybex cable machine with center pull-up station, smith machine, foam roller, kettle bells to 20#, dumbbells to 80#, barbells to 100#, short oly bar, oly curl bar, 550# of iron grip plates, jump ropes, back extension machine, preacher curl bench, military press bench, incline bench, medicine balls and a variety of other stuff I could build into a great workout.

Everything was clean and organized and they even had electronic access lockers to protect your belonging.

Deadlift

Saturday, November 5, 2016

Aspire Fitness

8:10 AM

Row - 5 minutes

Deadlift 

Warm up with 135#, 185#, 205#

Work sets

3@225#
2@255#
2x2x2@275#

Handstand holds

Finished with alternating dumbbell curls - 8x20#, 6x25#




Thursday, November 3, 2016

Olympic Weightlifting

Thursday, November 3, 2016

Coach Jonathon

9:30 AM

Warm Up with foam rolling, air squats, pass throughs, Samson stretches

Hang Power Clean

6x3@65#, 95#, 115#, 125#, 135#, 145#

This felt good.  Work on full hip extension and fast elbows.

Snatch Grip Deadlift

3x6@135#, 155#, 185#

This felt OK.  I ended up taping up my thumbs.  185# was heavy.

Heaving Snatch Balance

3-3-2-1

65#, 65#, 55#, 55#

Plan was to build each set, but my shoulder mobility was nill.  I used 65# for the first two sets and was not dropping into a full squat.  I used 55# for the last two sets and I felt better, but apparently the weight was way behind my back.

Wednesday, November 2, 2016

Deadlift

Wednesday, November 2, 2016

Oracle Gym

11:45 AM

Row for 5 minutes, 1,100 meters

Deadlift

Warm up with 135#, 155#, 185#, 205#, 225#

3x3@235# E3M

Pull-ups

10 sets EMOM

I got 3 on the first two sets
I got 2 on the last eight sets
22 total reps

Monday, October 31, 2016

Bench Press

Monday, October 31, 2016

Oracle Gym

12:15 PM

Jump Rope

15 minutes of singles, doubles (best unbroken was 7 reps), drills, speed steps (74 in 1 minute)

Bench Press

Warm up with 45#, 95#, 115#

E2M

135# - 5 reps
155# - 3 reps
175# - 1 rep
185# - 1 rep
1953 - failed

40 minute total workout


Sunday, October 30, 2016

Deadlift

Sunday, October 30, 2016

Aspire Fitness

8:30 AM

Warm Up

Dynamic stretching, 5 minute row

Deadlift

Warm up with 135#, 155#, 185#, 205#

Main sets

3x225#
2x255#
1x1x1x275#

E3M

Sled Pushes

10x30 yards empty EMOM

Toes to Bar

5x5 reps EMOM

55 minutes total workout

Friday, October 28, 2016

Run

October 28, 2016

Oracle Gym

11:20 AM

Run - 3.34 miles (37:29, 11:14/mile)

Pull-ups/Push-ups

5-5
2-5
2-5
1-5

Handstand 

Kick-ups, HSPU to 9" block, Handstand lowers to 6" block.

OH Squat

5 sets of 3-4 reps with 45# barbell, focused on keeping butt back.

Thursday, October 27, 2016

Power Snatch

Thursday, October 27, 2016

Coach Jonathon

9:30 AM

Warm Up

Pass throughs, air squats, PVC OH squats, Frankenstein pivots

Power Snatch

Warm up with 65# then

2x3@95#
1x2@115# (PR!)
1x1@115#

Heaving Snatch Balance

With barbell on back rack position, dip, drive and then pull under the bar

1x8@45#
2x4@65# , 55#

Barbell Complex

2 Rounds of

5 Deadlift
3 Hang Power Clean
2 Jerk

I did the first round at 95# and the second round at 115#

--

Deadlift (Suroveksky Week 7, first session)

Warm up with 185#, 205# then

3x3@225#

Just another 2 weeks and then I will attempt to pull a heavy single to hopeful establish a new deadlift 1RM

New equipment - Our little barbell club got some VTX bumper plates and a new barbell.  It is not much, but it was a great luxury to be able to dump the 115# snatch rather than doing the eccentric on the way down.

Wednesday, October 26, 2016

Front Squat

Wednesday, October 26, 2016

Oracle Gym

12:20 PM

Jump Rope

15 minutes of drills, singles, doubles, really struggled today, best was 7 unbroken double unders

MetCon

5 rounds of 2 pull-ups and 8 abmat sit-ups, 1 minute rest, 5 rounds of 2 pull-ups and 8 abmat sit-ups.  This was a nice little couplet.  I did not time the first set, but the second was 4 minutes.

Front Squat

6x5@95# E2M

This was a good weight and let me concentrate on form

In memoriam

I knew the fitness center was getting some new equipment.  However, I did not realize my beloved cast iron Ivanko and Standard 45# plates along with the plethora of 35#, 25#, 10#, 5# and 2.5# of various makes and models would be retired for some crappy VTX easy grip urethane coated plates.  The out gassing from the new equipment will fade, but the satisfying feel of iron will be difficult to replace.  I grew up with metal plates and accepted urethane coating in most commercial gyms.  I have been using the metal plates since I started at StorageTek in 1997 and the nostalgia impact will be significantly more devastating than the fitness impact.




Monday, October 24, 2016

Deadlift

Monday, October 24, 2016

Oracle Gym

11:45 AM

Row - 5 minutes

Deadlift

Warm-up with 135#, 155#, 185#, 205# along with some air squats

3@225#
2@235#
2x2x2@265#

E3M

The last set was really tough.  I could keep reasonable speed at 225# and 235#, but was just fighting for the 265# sets.

Bench Press

10-8-6-4-2

This was a pretty good rep scheme and I managed

95#, 115#, 135#, 155# and 175# respectively.

45 minutes total workout


A Little Rest

The past few days have been marked by some family issues that got me out of the swing of my routine and into pockets of lifestyle workouts.

Friday - I did not do much of anything

Saturday - I knocked out 100 push-ups and 100 air squats along with some hollow body holds and Supermans while overseeing my daughters gymnastics class.

Sunday - I did 10 rounds of 2 pull-ups while watching them at the park.

For whatever reason, I did not get out any of my home gym equipment aside from the gymnastics mats for a little tumbling and handstand holds on Sunday

Thursday, October 20, 2016

Olympic Weightlfiting Class

Thursday, October 20, 2016

Coach Jonathon

9:30 AM

Warm Up

Air squats, pass throughs, PVC OH Squats, Samspson Stretches, drinking birds

Power Snatch

10-5-3

65#, 75#, 95#

Dip Clean

10-5-3

45#, 65#, 95#

Focus on speed under the bar.

Snatch Pull

10-8-6-4-2

65#, 75#, 95#, 115#, 125#

Focus on keeping the bar close, shoulder should shrug

No cool down or mobility

Wednesday, October 19, 2016

Deadlift

Wednesday, October 19, 2016

Oracle Gym

3:00 PM

Row 5 minutes

Deadlift

Warm up with 135#, 155#, 185#, 205#

4x4x225# E3M

This felt surprisingly good to kick off week 6 of my deadlift program

Pull-ups

5x2 EMOM
5x1+10# EMOM

Arm Bar/Turkish Get Up 3x each arm

Bear crawl

KB Halos

HSPU

Headstand, 2x HSPU to 9" block, 2x HS lower to 6" block, 2x wall walk-ups

50 minutes total workout

Tuesday, October 18, 2016

Clean and Jerk

Tuesday, October 18, 2016

Oracle Gym

12:20 PM

Warm Up

5 minute row

5 Rounds of 2 pull-ups, 5 push-ups, 10 air squats (scaled Cindy 5 pull-ups, 10 push-ups, 15 air squats)

Burgener warm-up

Clean and Jerk

5x45#
5x65#
4x95#
3x115#
1x1x135# (~60kg)

Snatch

1x95# (~40kg)
5x45#

Back Squat

5x5x95# for quality

Single Arm DB Bench Press

3x5x25# each side

Monday, October 17, 2016

Deadlift

Sunday, October 17, 2016

Aspire Fitness

8:50 AM

Row 5 minutes

Deadlift

5x135#
5x185#
4x205#

3x235#
2x255#
1x1x1x265#

E3OM

Pull-ups

As many reps as reasonable, 10 minute EMOM, 27 reps total (5 on first round)

Finished with box jumps and handstand kick-ups.  I was only jumping on the low box (around 24") and was 7 ups for 10 attempts on the handstand kick-ups.

70 minute total workout.

Bench Press

Monday, October 17, 2016

Oracle Gym

11:40 AM

Row 5 minutes

Bench Press

8x95#
2x5x135#
3x3x155#

Jump Rope 10 minutes

With 9 foot beaded rope, drills, double unders, got 14 unbroken twice

Metcon

7 rounds for time of

10 abmat sit-ups
10 air squats

Finished in 7:20.  Pretty good effort.

40 minutes total workout

Thursday, October 13, 2016

Olympic Weightlifting

Thursday, October 13, 2016

Coach Jonathon

9:30 AM with Fabby

Warm Up

Russian Baby Makers, Torso bends/extensions

Front Squat

10-5-3 @ 95#, 105#, 115#

Back Squat

10-5-3 @115#, 125#, 135#

Deadlift

10-5-3 @135#, 155#, 155#

Bench Press

10-5-3 @95#, 135#, 155#

Finished with 10 minutes of mobility.  Calf smash, piriformis smash, lat smash

Wednesday, October 12, 2016

Deadlift

Wednesday, October 12, 2016

Oracle Gym

11:50 AM

Warm Up

5 minute row

Deadlift

Warm up with 135#, 155#, 185#, 205#

4x4 @ 210# E3OM

Today begins week 5 of my deadlift program and I was pleasantly surprised that the weight felt really good.  I did wear knee sleeves and a belt

Overhead Press

Warm up with 45#, 65#, 85#

3-3-3-3

I was planning on 5 sets of 3, but the last set felt wonky.  Still got some good weight up (95#, 105#, 115#, 115#)

Finish with Pull-ups/Air Squats

3-2-2-2-1 & 8-8-8-8

50 minutes total workout

Tuesday, October 11, 2016

OH Squat

Tuesday, October 11, 2016

Oracle Gym

12:00 PM

Warm Up

5 minute row, 30-20-30, forearm/triceps smash

OH Squat

10x3 EMOM

45, 45, 45
50, 50
55, 55
60, 60, 60

Front Squat

5x5 E2OM

75, 95, 115, 115, 115

HSPU

Tried a few not feeling it today (10 minutes)

50 Pushups (9, 9, 7, 7, 5, 5, 8)

Pull-ups

Warm up then a single unweighted

1x10#
1x20#
1x25#
1x25#

2 unweighted

No cool down, 1 hour total

Monday, October 10, 2016

Bench Press

Monday, October 10, 2016

Oracle Gym

12:15 PM

Run

3.33 mile run (37:45, 11:21/mile)

Bench Press

10x5 E2OM

95#, 115#, 125#, then the rest at 135#

No cool down


Sunday, October 9, 2016

Deadlift

Sunday, October 9, 2016

Aspire Fitness

8:15 AM

Warm Up

5 minute row, air squats, Romanian Deadlifts (45#)

Deadlift

Warm up with 135#, 155# and 185#

3x225#
2x235#
2x2x2x255#

E3OM

This felt pretty good.  I wore knee sleeves and belt for the work sets.

Pull-ups

10 minute EMOM - 4-3-2-2-2-2-2-3-2-2 (24 total)

Handstand Holds

5x, with 40 yard walk between sets

No cool down, 50 minutes total

Friday, October 7, 2016

Jump Rope

Friday, October 7, 2016

Oracle Gym

12:25 PM

Jump Rope (20 minutes)

Drills, singles, doubles;  22 unbroken doubles PR!!!

HSPU (20 minutes)

Warm up with bear crawl and pass throughs. HSPU to 9", 6" block facing wall and kicking to wall.  Still could not do 4" block even when pretty far away facing wall.  Finished with some tripod teeters (head on 4" block)

MetCon

Finished with

5 rounds of 3 Dips & 7 Abmat Sit-ups
1 minute rest
5 rounds of 3 Dips & 7 Abmat Sit-ups

Wednesday, October 5, 2016

Deadlift

Wednesday, October 5, 2016

Oracle Gym

11:35 AM

Warm Up

5 minutes on fitness bike, 5 inch worms, Sampson Stretches, air squats

Deadlift

Warm up with 135#, 155# and 185#

Work sets 5x5@205# E3OM

These felt pretty good despite my legs being sore as hell from yesterday.

Today's workout represents day 1 of the 4th week (of 9 weeks) of my deadlift program.

Handstand Push-ups

Warm up with bear crawl, headstand hold, handstand hold.

3x HS Push-up to 9" block
2x HS Push-up to 6" block
1x1x1 HS Lower to 4" block
1x1 HS Lower to 6" block

Finished with mobility, squat against wall for 2 minutes.

Tuesday, October 4, 2016

Fitness Yoga

With my Olympic Lifting class moving to Thursday's, I decided to give Fitness Yoga a chance.  The class was lead by Carrie and there were 8 of in attendance.  6 long standing participants and another new person like me.

The concept is to change things up from traditional yoga.  Today we used light dumbbells.  In previous classes they have used those giant exercise balls and foam rollers.

We went through some yoga inspired stretches and incorporated dumbbells from poses.  For example in a halfway lift moving dumbbells back or from a side plank raising dumbbells overhead.  Another move was triangle to upright with dumbbell in hand.

We also did some core including boat to canoe, laying on back holding dumbbells over chest and lowering and raising legs, and other moves.

Finally we finished with twists and shivasana.

I felt comfortable keeping up, but expected more interaction rather than watching Carrie demo the move and copying her.  She was keeping an eye out and made several corrections to individuals.  When she helped straighten my leg during resting pigeon it completely changed the stretch for me.

I don't know if I will add this class to my ongoing repertoire, but I did enjoy getting a taste of yoga again.

Back Squat

Tuesday, October 4, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam rolling, Sampson stretch

Walking Lunges

1 lap around track (133 yards)
1/2 lap around track (66 yards)

Box Jumps

Progress through 4 heights 12", 18", 24" and 30"

I was pretty confident through 24 inches.  It took me a little bit to get 30 inches again, but I did do 3 box jumps at that height.

Back Squat

Warm up with 45#, 95#, 135#

5x155#
3x165#
3x185#

Core Work

3x5 Knees to Elbow
3x15 Mason Twists with 10# med ball

Total work out 1 hour

Monday, October 3, 2016

Bench Press

Monday, October 3, 2016

Oracle Gym

12:10 PM

Warm Up

5 minute row, pass throughs, KB halos

Bench Press

Warm up with 45#, 95#, 115# then

5x5 at 135#, 140#, 145#, 150#, 155# E3OM

This was surprisingly difficult and I even asked for a spot the last two sets.

Metcon

10 rounds for time of

2 pull-ups
8 abmat sit-ups

I finished this in 8:15 and felt pretty good about the effort.  My abs were certainly taxed.

Finished with some plank, down dog, up dog sequences

40 minutes total workout

Deadlift

Sunday, October 2, 2016

Aspire Fitness

9:20 AM

Warm Up

5 minute row, inchworms

Deadlift

Warm up with 45#, 135#, 155#, 185#, 205#

225#x3
235#x2
255#x1x1x1

This felt pretty good and I was going roughly E3OM

Pull-ups, air squats, kip swing attempts for about 15 minutes

Sled Push

4x30 yards Xtreme Monkey + 45# EMOM
1 minute rest
4x30 yards Xtreme Monkey empty EMOM

no cool down/mobility

Friday, September 30, 2016

Overhead Walking Lunges

Friday, September 30, 2016

Oracle Gym

12:00 PM

Warm Up 

5 minute row, 30-20-30

OH Walking Lunges

Used short Olympic Bar for these.  I did 10 sets of 6 steps, starting with 25#, then 45#.  I tried 65# for one round, but felt really wonky.  Putting on the knee sleeves helped.  I was more comfortable in Nano's than Olympic shoes.

I felt relatively stable in the OH position, but am a far cry from doing 25 feet at 95#.  This is my goal as redemption for 16.1.

Metcon

10 rounds for time of:
3 K2E
5 push-ups

I finished this in around 8 minutes.  The first 2 rounds I did 5 knees to elbows, but that dropped off quick.

No mobility

45 minutes total workout.

Thursday, September 29, 2016

Hand Armor Liquid Chalk


As I have made the transition away from the CrossFit box, I miss chalk.  I finally decided to give liquid chalk a try and I was very impressed.

After warming up, I dropped about a nickel sized round onto my hand and rubbed it into both my hands.  The alcohol base quickly evaporated and I was left with a pretty good grip for 4 warm up sets and 5 work sets on deadlift.  After finishing the rest of my workout, the stuff rinsed off easily with soap and water.

If you decide to give the product a try, use my affiliate link/code and I get a small kickback.

http://www.handarmorchalk.com?afmc=1l

Deadlifts

Thursday, September 29, 2016

Oracle Gym

11:20 AM

Warm Up

5 minute row, air squats, pass throughs, OH squat with PVC, inch worms with push-up, up dog and down dog

Deadlift

Warm up with 45#, 135#, 155# and 185#

5x5 @200# E3OM

Handstand Push-ups

Warmed up with bear crawl, wall walk up and holds.  Then I grabbed a yoga block and tried doing some handstand push-ups.  Yoga blocks are 9" x 6" x 4".  I started with the tall orientation and was able to do a push-up.  I then went to the medium orientation and did 1 + 2 + 2 reps.  Finally I tried the lowest orientation and could lower and hold, but not press up.  Still a very big win for me.

I finished with a teeter, tripod to planks and bridges.

Wednesday, September 28, 2016

Run

Wednesday, September 28, 2016

Oracle Gym

11:45 AM

Run

3.34 miles (34:19, 10:16 minutes/mile)

Finished with body weight exercises

8 pull-ups
8 air squats
6 push-ups
2 pull-ups
8 air squats
7 push-ups
2 pull-ups
8 air squats
8 push-ups

Tuesday, September 27, 2016

Olympic Weightlifting

Tuesday, September 27, 2016

Coach Jonathon

1:30 PM

Warm Up

Foam rolling, arm circles, torso twists, reach between legs and raise over head, hip circles

Deadlift

10-8-6-4

I did 135#, 155#, 175#, 185# as I plan on lifting heavy tomorrow.

Hang Power Clean

5-5-5-5-5

I did 95#, 105#, 115#, 120#, 120#

Extension looked good, but my butt needs to go further back.  Jonathon recommending working on glute activation exercises like clam shells.

Monday, September 26, 2016

Metcon

Monday, September 26, 2016

Oracle Gym

12:15 PM

Warm Up

5 minute row (1100m, 64 calories), foam rolling

Jump Rope (15 min)

drills, singles, doubles - 13 unbroken

WOD

12 Rounds for time of

3 Dips
7 Ab-mat Sit-ups

Good workout.  Finished in 8:21.  I was originally planning for 10 rounds, then considered a 12 minute AMRAP before settling on 12 rounds.

cool down with some down dog, up dog

45 minutes total workout

Deadlift

Sunday, September 25, 2016

Aspire Fitness

8:00 AM

Warm Up

5 minute row, air squats, inchworm, down dog, up dog, good mornings

Deadlift

Build up with 45#, 135#, 155#, 185#, 205#

E3OM

3x215#
2x225#
2x2x2x235#

Pull-ups

Warm up shoulders with hangs, kip swings

1-2-3-4-3-2-1 Strict pull-ups

No cool down

Signed $10 down $10 per month membership with Brittney

Aspire Fitness is a pretty good gym - lots of free weights, the right machines, cardio equipment, squat racks, incline, decline, flat benches, rig with rings/TRX and pull-up bars, 700# of bumper plates, descent barbells (deadlift style without center knurl) and the creme dela creme 60 yard sled push/pull turf.  They also have on demand classes and a theater cardio room.  Very clean and good extra amenities like child care, tanning and massage chairs.

Box Jumps

Saturday, September 24, 2016

Garage Gym

8:55 AM

Warm Up

1/3 mile run in park

Jump Rope (15 min)

Single, drills, double attempts

17 doubles unbroken, PR!

Handstand Push Up Progression (15 min)

Pass throughs, air squats, OH squats with PVC - 10-10-10

Teeters, handstand holds, lower/raise to 2 pillows, lower to 1 pillow

Forward roll, hollow body hold, Superman, bridge attempts, candlestick to pancake

Box Jumps

10 to 20"
8-6-6-4-4 to 24"

KB Swings

15-12-9 with 35#
5 with 53#

GHD Sit-ups

5-2 (right psoas felt tight)

1 hour total workout



Friday, September 23, 2016

Run

Friday, September 23, 2016

Oracle Gym

11:45 AM

Warm Up

Calf smash, piriformis, foam roll posterior chain.  Lunge and stretch out hips and ankles

Run

3.33 miles (35:22, 10:37 min/mile)

Felt really good, wore calf sleeves and settled into good tempo on miles 2 & 3.

Finish with mobility

Stiff leg deadlifts to open hamstrings, couch stretch, calf raise machine

Thursday, September 22, 2016

Front Squat

Thursday, September 22, 2016

Oracle Gym

11:45 AM

Warm Up (15 min)

5 minute row (1050 yards, 60 calories), 20-20-20 (air squat, pass throughs, OH squat), Sampson Stretches, up and over the fence (forwards/backwards), single leg touches

Front Squat (25 min)

Start with wrist mobility, forearm, triceps, lat smash

Warm up with 45#, 65#, 95#, 115#

5x3 E3OM

135#
135#
140#
145#
150#

Single Leg Squats to bench (15 min)

2 sets of 5 reps each leg

Discussed deadlift, mobility at length with Nicole

Handstand Push-up Progression (25 min)

Teeter - Start in tripod, rock back - This was really tough as weight must move from your head to your hands and then end on feet.  I did 8 reps.

Kick Pause Press - Start in tripod, keep head on ground, kick feet to plank and finish with push up.  This was a little easier, I did 2 reps.

1 Wall Walk-Up and hold

Kick up to Handstand - I did about 8 of these and on the last several reps I tried lowering to yoga blocks.  With block on end and 2 blocks stacked on each other, I could do an inverted push-up.  With 1 block at lowest setting, I could lower to block, but would then fail to push-up.

Wednesday, September 21, 2016

Deadlift Week 2

Wednesday, September 21, 2016

Fit@Oracle

11:40 AM

Warm Up (15 min)

5:00 min row, 1078 meters, average watts around 127.

Downward dog, upward dog, inchworm (straight legs), side lunge, over the fence forwards and backwards, single leg pivots

Dead Lift (30 min)

Warm Up

10x45#
8x95#
6x135#
3x155#
3x175#

5 set of 5 reps at 190# E3OM

This felt pretty good.  I had Nicole check my form and she reinforced stable shoulders, upper thoracic and weight in the heels.  I am still loving the new TR lites.

Jump Rope (15 min)

15 minutes of drills, single unders, double under attempts

Finished with 10 knees to feet.  I tried it with my hands behind my head, but missed.  I still need to work on hip mobility.  This took about 5 minutes.  No cool down.

Weightlifting Efficiency

I was listening to a discussion with Barbell Shrugged interviewing Justin Thacker of The L.A.B. Gym in St. Louis.  Justin has created a gym with breakouts for weightlifting, CrossFit, personal training, monostructural training and strongman training.

One thing that struck me is that for the majority of athletes, Justin recommended specific training.  Accessory movements aside from those to prevent muscle imbalances should be reserved for intermediate and advanced athletes.

For example if I want to clean & jerk, I should clean & jerk.  Bands, pulling from blocks, hang cleans, power cleans will not provide the same stimulus as doing the full movement.

Another point that struck me was Justin's efficiency guidelines:

Front Squat = 85% of Back Squat
Clean = 90% of Front Squat
Snatch = 78%-82% of Clean & Jerk

While these are rough guidelines and athletes may or may not fall into them, it did provide a good reference for me.  Justin further clarified that Deadlift will often be all over the place and not correlate with weightlifting or squats.

Finally Justin alluded to his super secret programming spreadsheet code named "Megatron."  This little gem is slowly accumulating data to develop customized programming, progression and peaking schedule.  For example, based on the weights you are hitting and success rates, he can predict what you should be doing down the road.

Tuesday, September 20, 2016

Pendlay Rows

Tuesday, September 20, 2016

Coach Jonathon

1:30 PM

Warm Up

Got there early for body composition screening (19.9%, I think she measured low).  Did some foam rolling and pointed toes lunges.  I could not do toe in the air lunges.

Bench Press

10-8-6-4

Having just benched yesterday, I was a little leery, but still managed 95#, 135#, 145#, 155#

Pendlay Rows

10-8-6-4

Jonathon coached this with a little knee drive and did not emphasize the flat back.  The movement could best be described as a cheater upper back row.  I set up from the floor and did explode it into my sternum.  I did sets at 95#, 115#, 135# and 155#

Finished with some handstand technique work that went really poorly.

Monday, September 19, 2016

Bench Press

Monday, September 19, 2016

Oracle Gym

12:20 PM

Warm Up

Foam roller, 1000m row

Bench Press

8x95#
8x115#
5x135#
2x155#
2x165#

Burpees

10x5 EMOM

Took about 25 seconds to do 5 burpees and then had a 35 second rest.  Still very winded, but kept much better form than usual.

50 minute total workout time

DeadLift

Sunday, September 18, 2016

24 Hour Fitness

9:15 AM

Warm Up

8 laps on track, foam roller, good mornings, airs squats, pass throughs, Romanian Dead Lifts with bar and 95#

Dead Lift

WU 5x95#, 5x145#, 3x185#

Work Sets

3x215#
2x225#
1x1x1x235#

Shoulder to Overhead Strict Press

8x45#
6x65#
5x85#
4x95#
3x105#

40 minutes total workout

Back Squat

Saturday, September 17, 2016

Classic Barbell (Alec)

8:30 AM

Warm Up

Air Squats, Pass throughs, OH Squats with PVC

Back Squat

WU with 45#, 95#

5x135#
5x155#
3x175#
3x185#
3x185#

Bulgarian Split Squat

8xBW
8xBW+20#
8xBW+20#

Bench Press

WU with 45#, 95#

5x135#
5x145#
5x145#

Pull-ups

5 unbroken
4 unbroken
singles and doubles to 20 total

40 minute total workout

Wednesday, September 14, 2016

Surovetsky (Surovekskey) Deadlift

Wednesday, September 14, 2016

Oracle Gym

11:45 AM

Warm Up

Sampson stretches, 30-20-30, Good mornings/jump rope couplet

Deadlift

Warm up with 45#, 95#, 135# then

5x5@185# E3OM

This felt pretty good and is designed based on 70% of my 275# 1RM

Thrusters

Warm up with 45#, 65#, 95# (95# was too heavy)

5x5@75#

This felt pretty good.  I was most focused on hip extension and resting at the top of the movement.

Finished with mobility - wall squat, couch stretch

Surovetsky (Surovekskey) Deadlift Program

I am starting a deadlift cycle and based on a quick Google search, I feel comfortable with the 9 week Surovekskey program.  It is designed for deadlifting 2X/week, and for a given rep cycle sets loads based on your 1RM prior to starting.  I have put up 315# before, but opted to start with a more recent max of 275#.

Tuesday, September 13, 2016

Cleans - Jerks

Tuesday, September 13, 2016

Coach Jonathon

(1:30 PM) with Sameer, Geoff, and Fabby

Warm Up

Foam rolling pass throughs, air squats, arm circles, arm twists, side lunges, squat manipulating knees

Clean

5-4-3-2-1

I warmed up with the bar and then did sets at 95#, 105#, 115#, 125# and 135#.  These felt good.  I want to focus on hip extension followed by pulling.

Jerk

3-3-2-1

I jumped right in doing sets at 75#, 95#, 105# and 115#.  These felt lousy and I kept hearing the queue to get the back toe in.  My back toe was flaring out which was opening my hips.  With heavier weight, this could have been ugly.

As there were 4 of us using the same bar, this took the full hour.  After class I spent 30 minutes doing some of the stuff we missed from the

4 rounds of
10 pike to tuck sit-ups
10 Alt Russian Twists
10 Wall Squat
10 Alt dumbbell snatch

Instead I did 5 rounds of handstand kick-ups/holds and 3 rounds of 10 wall squats.

I followed this with

Alt DB Snatch

6@25#
6@35#
6@40#
4@45#
4@50#

These felt great, but I worry that my lats will feel it tomorrow.

Monday, September 12, 2016

Wall Ball Shots

Sunday, September 11, 2016

24 Hour Fitness

(8:05 AM)

Warm Up

13 laps on track (1 mile), foam roller

30-20-30 (only did 20 OH Squats with PVC)

Wall Ball Shots

Warm up with 12#, 16#, 20#, focus on good squat, hip extension, elbows in

100 wall ball shots (12#, 10')

T2B Progression (10 minutes)

Kip Swings, Knees Up, Knees to Chest, Flick Feet (I was not touching the bar, but it felt right)

Hang Power Clean

Saturday, September 10, 2016

24 Hour Fitness

(7:45 AM)

Warm Up

4 laps on track, 5 inch worms with push-up, up dog, down dog.

Burpees

30 for quality (hands on ground, lower smooth, extend chest upwards, pop hips, raise torso and jump)

Box Jumps

30 for quality

Box Jump Offs

30 as prep for back flip progression

Hand Stand Kick-ups Holds

I tried lowering a couple of times, but only made it part way.

Held one for 25 seconds.  PR!!

Hang Power Clean

Warm up with 45#, 65# and 85#

2x95# with Front Squat
2x105# with Front Squat
2x115# with Front Squat
1x125#
1x135#
1x145# - Failed
1x145#


Friday, September 9, 2016

Front Squat

Friday, September 9, 2016

Oracle Gym

11:45 AM

Warm Up 

4 rounds of Jump Rope, Plank, Lunge (step back), Sit-ups.  Done Tabata style 0:20/0:10

10 minute AMRAP of Arm Bar, Turkish Get-Up, Windmill.  Done with a 20#KB

Front Squat

Warm up with 45# and 65# then

5x5 E3M

I used 95#, 115#, 125#, 135# and 135#.  These were heavy.  I wore my lifting shoes for all sets and put a belt on for the last 2 sets.  My core felt stable, but I was dropping my elbows.

WOD

100 Double Under/attempts
25 T2B
50 Box Jump Overs (~13 inch box, platform with 5 risers)

I strung a few of the double unders together, but it was a lot of single attempts.  The Toes to Bar was not kipping, but I would do several before getting off the bar.  The Box Jump Overs were too low, but I was uncomfortable stacking the risers much higher.  Still a good workout.  I finished in a little over 15 minutes.

Finished with 5 minutes on the foam roller.

Thursday, September 8, 2016

Deadlift

Thursday, September 8th, 2016

Oracle Gym

12:00 PM

Run

3.34 miles (37:15, 11:10 min/mile pace)

Dips

10x3 reps warming up with air squats and good mornings between sets

Deadlift

5x10 E3OM

I used 135# and this was surprisingly tough.  I did all the sets unbroken touch and go.  Even with the hook grip, hold the bar for the 45 second sets was not trivial.  I definitely need to spend more time on this.  I felt good about set up and torso stability.

Finished with mobility - Squat against wall and couch stretch

Wednesday, September 7, 2016

Overhead Press

Wednesday, September 7, 2016

Oracle Gym

11:45 AM

Warm Up

2 rounds of lunge, bear crawl, crab walk and inch worm for 20 feet each

Quadruped hold, 3x handstand hold followed by hollow body hold

WOD

3 Rounds for time of:
20 Goblet Squat (25#)
20 KB Swing (25#)
20 KB Snatch (25#, alternating arms)

This was harder than I expected and I never felt comfortable with my snatch motion.  I finished in 13:30.

Overhead Press

5x3 E3OM

I warmed up with 45# and 65# and did sets at 85#, 95#, 105#, 115# and 115#.  This was really tough and my last set was pretty sloppy.  Although I could get set, my back would arch during the heavy reps.

OH Squat

Saturday, September 3, 2016

24 Hour Fitness

7:50 AM

Warm Up (25 min)

4 laps on track, foam roller, banded stretches, 30/20/30

OH Squat

5-5-5-3-5-2-2 with 45# bar, paused at bottom on sets of 2

Pull-ups

10 singles

Jump Rope (15 min)

Singles and Doubles

Friday, September 2, 2016

Run

Friday, September 2, 2016

Oracle Gym

12:00 PM

Run

3.34 miles, 35:09, (10:32 min/mile)

Handstand Technique (15 min)

Warm up with bear crawl forward/backward
Headstand
4 rounds
- 1 wall walk-up
- 1 handstand kick-up/hold

Thursday, September 1, 2016

Bench Press

Thursday, September 1, 2016

Oracle Gym

12:00 PM

Warm Up (30 min)

500m row

30-20-30 Air Squat-Pass Throughs-OH Squat with PVC

AMRAP 10 minutes of Arm Bar, Turkish Get Up, Windmill

This was a really good warm up and my shoulders and core felt ready to go.  I used a 20# KB and would do the windmill before lowering from the Turkish Get Up

1000m row (since the bench was in use)

Bench Press

10x3 EMOM

I used 135# for this and focused on elbows in good form

Finished with 100 Ab Mat sit-ups

Wednesday, August 31, 2016

Strict Press

Wednesday, August 31, 2016

Oracle Gym

12:30 PM

Run

3.34 miles, 36:55 (11:04/mile)

Shoulder warm up (5 min)

Pass throughs, arm circles, foam roller, kettle bell halos

Strict Press (15 min)

Warm up with 8x45#, 8x65# then

5x85#
5x95#
3x105#
1x115#

Tuesday, August 30, 2016

Olympic Weightlifting Class

Tuesday, August 30, 2016

Coach Jonathon

1:30 PM with Fabian, Jen, Sameer and me

Warm Up

Trunk rotations, touch behind toes and then reach over and behind head. side lunges

Dip Cleans

5x3 at 45#, 65#, 95#, 95#, 115#

MetCon

3 Rounds for Quality
10 V-ups (I did tuck-ups)
10 Russian Twists (12#)

then

21-15-9
Dumbbell Swings (25#)
Push Press (25#)

Finished with lacrosse ball mobility, including anterior tibia

Since it was a light class I added

Dead Lifts

6x135#
6x135#
5x185#
5x185#
3x235#
3x235#
1x255#
7x135#

Jump Rope

Tried some double unders, but my timing was all over the place.  Spent 20 minutes on this



Friday, August 26, 2016

Clean and Jerk

Friday, August 26, 2016

Coach Ben

(11:00 AM) 6 of us including Tim, Tim, Eric, Val, and me

Warm Up

400m jog

Crossover Symmetry - 20 pull straight back alternating arms, 10 air squats, 20 lat pulls, 10 reverse lunges, 20 alternating shoulder forward with straight arms, then 10 overhead press, 10 burpees.  Repeat with 5 air squats, 6 reverse lunges, 5 burpees

Barbell Warm Up - 5 strict press, 5 push press, 5 push jerk, 6 split jerk (alternating front foot).  2 rounds of overhead complex of 4 motions.  Then Shrugs, muscle clean, hang power clean, power clean.

Workout of the Day

1. Strength (keep weight low and focus on skill and warming up for workout)

OTM x5: (from rack)
Press + Push press + Push jerk + Split Jerk

I did 65#, 75#, 85#, 95#, 95#

Then
OTM x 5: (from ground)
Hang power clean + full power clean + push or split jerk

I did push jerks for the first 4 and finished with a split jerk at 95#, 105#, 115#, 125# and 125#

2. WOD

CL&J: 5
Burpee over bar: 12
AMRAP: 12 Minutes

F – 95/65 lb.
Rx – 135/95 lb.
Rx+ 185/125 lb. (Use if your clean and jerk is at or above 225/145)

I used 95# and finished 4 rounds + 7 reps.  The CL&J was not too bad, but I was doing singles.  The burpees as per my engine were the worst and I was stepping up in the first round to keep my breathing under control.

3. Extra Credit

T2B: 100 for time

I was wiped out after this workout.  I did some kips swings, some knees swings, some swings to legs parallel and then did 3 sets of kipping toes to bar as best I could.  I could string together 3 reps, but my toes did not touch, they cam reasonably close.

Met Mukund who is in CrossFit Light, works at GHX

Thursday, August 25, 2016

Back Squat

Thursday, August 25, 2016

Oracle Gym

(11:40 AM)

Warm Up

30-20-30 with red band (Air Squats-Pass Throughs-OH Squats)

Bear Crawl forwards and backwards

Hollow Body rocks - 3x10 (roughly tabata intervals)

Handstand warm-up:  60 second plank, 5x a few seconds forward leaning plank, 5x frog hold attempts.

Handstand Holds against wall - 6X (5-10 seconds each)

Back Squat

Back Squat in Smith Machine hold at bottom to open upper thoracic.

Build up weight (5x45#, 5x95#, 5x115#, 3x135#)

5x2 working sets E3OM - 155#, 165#, 175#, 185#, 195#

This was tough and very close to maximum effort

Pull-Up Dip Couplet

10 PU - 2 Dips
8 PU - 4 Dips
6 PU - 6 Dips
4 PU - 8 Dips
2 PU - 10 Dips

I wanted to do body weight but started a 20# assist on the second set of pull-ups.  Still a very good couplet.

Programming

I have been struggling with programming.  I dropped my CrossFit membership at the beginning of the year to focus on mobility and have been flipping around with picking up Main Site workouts and HyperFit programming.  Both of these options are very good, but I would like to become more aligned with addressing my personal weaknesses.

Big issues with the 2016 Open were Overhead Walking Lunges, Double Unders, Bar Muscle Ups, Handstand Push-ups, 55x225# Deadlifts.

I have been addressing the Double Unders and am up to 14 unbroken, but when fatigued, these fall apart.  I have progressed to a hand stand hold.  I need to time some of these today.  I have not been working on OH walking lunges, Bar Muscle Ups or Dead lifts.  My goals have evolved over the years.  When I started, I wanted a 135# clean and jerk, 135# snatch and a cartwheel.  Then I wanted general physical preparedness.  Now I want to complete the 2017 Open as prescribed (Rx).

CrossFit fundamental movements
  1. Air Squat
  2. Front Squat
  3. Overhead Squat
  4. Strict Press
  5. Push Press
  6. Push Jerk
  7. Deadlift
  8. Sumo Deadlift High Pull
  9. Med Ball Clean

Functional Movement Pyramid
  1. Position
  2. Movement
  3. Speed
  4. Load

Components of Fitness
  1. Cardiovascular/Respiratory Endruance
  2. Stamina
  3. Strength
  4. Flexibility
  5. Power
  6. Speed
  7. Coordination
  8. Agility
  9. Balance
  10. Accuracy
I am becoming committed to creating my own programming.  While this will likely go as poorly as my self prescribed triathlon coaching, it will force me to think rather than enter the box, be told what to do and forget about adaptation and what I am trying to achieve.

Wednesday, August 24, 2016

Bench Press

Wednesday, August 24, 2016

Oracle Gym

11:15 AM

Warm Up (20 min)

4 rounds of
0:15 Jumping Jacks
0:15 Air Squat
0:15 Mountain Climbers
0:15 Jump Squat
0:15 Rest

QPED Pointer - 4 rounds of Static L/R, Dynamic L/R

Jump Rope - Tabata singles, drills, then double under/attempts

Bench Press

1x20 RM

I used 95# and it was tough.  I might have had 100# in me, but not 105#.  I did two additional sets at 115# (7 reps, 6 reps).

Metabolic Conditioning

For time:
1000m Row
100 sit-ups
50 PS (65#) - scaled to 55# HPS

This was exhausting as expected.  The row was OK and I finished in 4:50.  The sit-ups were OK through 20 and then I was doing sets of 10 and 5.  The Hang Power Snatches were the same.  I got the first 10 and then sets of 5.  I could not imagine going from the ground for all of them.  I finished in 19:05.

Mobility - finished with squat against wall and couch stretch.

1:05 total workout time

Tuesday, August 23, 2016

Olympic Weightlifting Class

Tuesday, August 23, 2016

Coach Jonathon

(1:30 PM) Sameer, Donna, Fabby and me

Warm Up

Foam rolling, Pass-throughs, Sampson Stretches

Smith Machine squat holds

Heaving Snatch Balance

With Snatch grip and bar on back, dip butt back and drive and then drop under the bar.

4 sets of 5 reps (45#)

Bulgarian Split Squat - Cuban Press

Bulgarian Split Squat - With toes on bench, squat down until knee touches and then come up.

Cuban Press - High elbows, rotate elbows under bar, press overhead, drop elbows, rotate elbows over bar and lower.

3 sets of 8 reps
Bulgarian Split Squat (BW, BW, BW+10)
Cuban Press (45#, 45#, 45#)

Metabolic Conditioning

3 rounds of

20 Wall Squats
20 Pike to Tuck sit-ups
20 Russian Twists (12#)

This was tough.  After the Russian Twists, it was a chore just to hold my arms overhead for the wall squats.

Monday, August 22, 2016

Back Squat

Monday, August 22, 2016

Oracle Gym

1:15 PM

Run (37 minutes)

3.3 miles

Back Squat

8x45#
8x95#
8x115#
8x115#

Focus on speed.  Then did some OH squat with broom handle and 4 reps at 45#

3x Handstand Holds 5-10 seconds, 1 wall walk-up

Jump rope singles with beaded rope

Box Jumps

Saturday, August 20, 2016

24 Hour Fitness

7:55 AM

Warm Up (15 min)

4 laps around the track, foam rolling, banded shoulder stretches, bear crawl

Jump Rope (10 min)

Tabata singles/drills, Double under attempts.  I was managing between 3 and 14 unbroken

Handstand (15 min)

Wall walk-ups 4x1 every 30 seconds
Kick-ups
Handstand holds against wall

Pull-ups (5 min)

Hang/Kip then 10 reps on climbing grips

Box Jumps (15 min)

21-15-9 to 18" box
6-4-2 to 24" box
1-1-1 to 30" box PR!!!

This was a huge mental win for me as it took me about 4 approaches just to decide to jump.  I don't know why this additional six inches represented such a mental block, but properly warmed up I felt pretty good about it.  I don't see workouts at 30 inches in my future anytime soon, but it is now fathomable that I could do a back tuck with the right combination of training and coaching.

Friday, August 19, 2016

Front Squat

Friday, August 19, 2016

Coach Ben

(12:15 PM) about 8 of us

Warm Up

Run to fence, 10 air squats, 10 leg swings each leg, run back

With wall ball, lay back on ball with toes pointed and arms overhead for a 90 second stretch
10 wall ball squats.
Repeat stretch this time holding 25# plate (I could not do this).
10 wall ball cleans.
Runners lunge stretch then straighten knee for 10 on each side.
10 wall balls.
10 leg swings each leg.
10 clean to wall ball.

Front Squat (FSQ)

Warm up with 10 FSQ with barbell, hang from bar, then 10 more with big breath and braced core at top, kip swings

Open up shoulders by narrow grab with bar behind back and work elbows around.

Warm up to first set

5x3 E3OM

115#, 3 pull-ups with toes in front
135#, 3 ring pull-ups
145#, swing to horizontal and then pull-up
155#, Muscle up transitions
155#

WOD

500m Row
400m Run
30 Burpees
20 KB Front Squat (Rx for men was 53#, I used 35#)
10 Muscle-ups (Fitness was 2 pull-ups and 2 dips for each MU, I did these)

I finished in 13:03 and felt really good about the effort.  The burpees were the toughest part and after the first 12, I had to break up the sets and break form.

Extra Credit

10x2 Rope Climbs EMOM.  I did singles for 6x1 Rope Climbs EMOM.


$75 bag for your knee sleeves??



Yes, for a low $75 (and free shipping if you buy two other items) you can have this jazzy kit bag from Rogue Fitness to hold your knee sleeves, jump rope, tape, wrist wraps, gymnastics grips, and gloves.  It even has a separate compartment to seal off chalky items.

I respect Rogue and appreciate their support of the CrossFit games and athletes everywhere.  I like that they continue to invest in new and innovative products.  They are certainly known as a premium brand and command premium prices, but this is pushing that boundary a little bit.

I do carry a bunch of personal equipment to the gym everyday including:

Olympic lifting shoes - Adidas Powerlift 2 size 9 (8/28/2015)
Powerlifting shoes - Reebok CrossFit TR Lite size 9.5 (9/8/2016)
Weight belt - Weider size Large (1/14/2011)
Rock Tape Knee Caps - 5mm Large (9/8/2016)
Jump Ropes (beaded  - 98" and speed - 106") - Jump-N-Rope - 106" (11/28/2015, 1/16/2016)
Wrist Wraps - Nordic Lifting 14" (10/6/2015)
Gloves - Mechanix Wear Original Vent Glove, Covert, Medium (5/11/2015)
Tape - misc, Jaybird Elastic, Adhesive 2"
Hand Armor Liquid Chalk (9/27/2016)
Long socks (for rope climbs) - Adidas Soccer Socks
Calf sleeves (for long runs) - SLS3 FXC Compression Day Sleeves Men's Size 4 (6/12/2014)
Spare t-shirt
Fitness bands - Functional Fitness red and black
$5 bill
Hydration
Keys

I have been in the market for knee sleeves (Rehband Rx 5mm Size Large).  However, I hope that I can hold off getting anything like bag.

Other shoes:

Reebok Nano 4.0 size 9.5 (4/9/2015)
Inov-8 F-lite 195 size 9.5 (10/27/2015)

Not sure why my beaded rope is so much shorter than the speed rope, but I will replace with 9' rope when ordering and just add in a couple of knots.

Thursday, August 18, 2016

Run

Thursday, August 18, 2016

Oracle Gym

(12:00 PM)

Run (35 min)

3.36 mile loop.  Paced with a group at the beginning.

Skills (20 min)

3 rounds of 1 Wall Walk-up, 2 Handstand Kick-ups to wall

10 pull ups (3-2-2-2-1)

15 T2B (7-5-3)

Tuesday, August 16, 2016

Olympic Weightlifting

Tuesday, August 16, 2016

Coach Jonathon

(1:30 PM) 5 of us including Fabby, Donna, Geoff, Sameer and me

Warm Up

20 pass throughs, 10 around the worlds in each direction.  Burgener warm up - shrugs, high elbows, muscle snatch, hang power snatch with PVC

Snatch Balance

Drop under PVC

4 x 5 reps Snatch Balance with 45# bar.  This felt pretty good.

WOD

10 min AMRAP:

10 no push up Burpees
10 Alternating DB Muscle Snatch (25#)
10 Russian Twists (15#)
10 Turkish Get-ups (20# KB)

I got 1 round plus 37 reps.  The Turkish get-ups were agonizingly slow, but I maintained reasonable form.


Monday, August 15, 2016

Clean and Jerk

Saturday, August 13, 2016

24 Hour Fitness

8:40 AM

Warm Up (10 min)

4 laps on track, foam rolling, Sampson stretches

Jump Rope (5 min)

Double under work, several good unbroken sets 8-11 reps, then right calf started to tighten up.

Clean and Jerk (20 min)

Burgener warm up

10x65#
10x95#
8x115#

Sets were not unbroken.  After the first couple at 95#, they were all singles

Simms Street Center (15 min)

Stretching, hollow body holds, superman holds, 100 push ups


Friday, August 12, 2016

Run

Friday, August 12, 2016

Oracle Gym

11:15 AM

Run

3.3 mile Broomfield Loop

Technique

10 strict pull-ups
3x6 assisted dips
4 rounds of 1 wall walk-up, 1 handstand kick-up

Thursday, August 11, 2016

Push Press

Thursday, August 11, 2016

Coach Jeremy @ MBS CrossFit

(11:00 AM) 8 of us including Marissa, Sherry, Erika, Mandy, Ravel, Tom, Rusty and me

Warm Up

Quadraped pointers 16x20 seconds (20 seconds static L, 20 seconds static R, 20 seconds dynamic L, 20 seconds dynamic R, repeat)

Air squats with normal stance, wide stance, toes pointed in, narrow stance, etc (range of motion varied significantly).

Jump Rope, Plank Hold, Backstep lunges, Ab Mat Sit-ups - Tabata for 2 rounds

With 45# bar, strict press, kips swings, push press, pull-ups, push jerk (5-10 reps of each)

Push Press

5x3 E3OM - 65#, 95#, 105#, 105#, 105#

WOD

30 Thrusters
30 Pull-ups
30 Shoulder to OH

Fitness was 75# with elevated ring rows.  This was a tough workout.  I managed 15-5-5-5 on the thrusters.  I did ring rows and had to split those up as well 10-6-6-4-4.  The shoulder to OH should have just been a blast through.  Instead it was 10-5-5-5-5.  I still managed to finish in 7:37.  With the roughly 10 minute cap, I may have been able to do pull-ups, but was otherwise pleased with the effort.

Finish with mobility - banded shoulders and squat against wall.  Jeremy was doing the extra credit between classes (wall balls and muscle ups)

Tuesday, August 9, 2016

Olympic Weightlifting

Tuesday, August 9, 2016

Coach Jonathan

(1:30 PM) 5 of us including Jen, Fabby, Donna, Sameer and me

Barbell

6 rounds of 4 Power Snatch and 2 Overhead Squat

Alternated with Sameer and did 45#, 55#, 60#, 65#, 65#, 65#

Metcon

15 minute AMRAP

8 DB Hang Clean (25#)
8 DB Front Squat (25#)
16 Pike-Tucks

The sit-ups were the worst part.  I started a little fast and finished with 6 Rounds + 30 reps.

Finished with lacrosse ball mobility

Sunday, August 7, 2016

Back Squat

Sunday, August 7, 2016

24 Hour Fitness

8:45 AM (60 min total)

Warm Up (15 min)

4 laps around track, foam rolling, bear crawl forwards & backwards,

Jump Rope (15 min)

Drills, double unders and double under attempts.  About 75 including stringing together 16 unbroken!!

Handstand Technique (15 min)

Headstand, 2 wall walk ups then kick-ups.  Several handstand holds for 3-5 seconds.  Felt a lot more comfortable in the handstand position.

Back Squat

12x45#
12x65#
8x95#
8x95#
8x95#

Finished with some wall ball shots.  12# ball to 10' target - 10 reps, 5, reps, 7 reps.  Feeling pretty thrashed.

Thursday, August 4, 2016

Bench Press

Thursday, August 4, 2016

Oracle Gym

12:15 PM

Warm Up

1000m row and banded ankle/shoulder stretches, 15 minutes total warm up

Double Unders

Drills, double unders/attempts.  Got 13 once and 11 once.  Was often stringing a few together.  15 minutes total

Handstands

Started with headstand hold and then did handstand kick-ups and wall walk-ups.  Several times, I could kick up and hold.  Wall walk-ups were tighter than usual.  15 minutes total.

Bench Press

12x45#
12x95#
12x105#
12x105#
12x105# (failed set, only got 8 reps)

Tuesday, August 2, 2016

Olympic Weightlifting

Wednesday, August 2, 2016

Coach Meriah at Oracle Gym

(1:30 PM) Sameer, Jeff, Sarah, Jen and me

Warm Up

Dynamic warm up - high knees down and back, butt kickers down and back, bounds opposite arm opposite leg, bounds same arm same leg, lunge to the side and pivot, drinking birds (kick leg forward and then Frankenstein forward to ground, duck walk

Air squat look at form, only go as low as you feel comfortable without breaking form.

Wall squat (squat therapy) - only go as low as you can before breaking form.  I need to work on hip and shoulder mobility.

Burgener warm-up

1.  Shrugs (meat shrugs, not shoulders)
2.  High elbows, weight should float up
3.  Muscle snatch (pivot wrists over)
4.  Drop to half squat
5.  Drop to best squat

A lot of emphasis on foot work and finding stance.  Shoulders back, chest high.  Finished with snatches from just above knee caps.  Chest tall, knees back, swing knees under and finish in squat snatch.  Everything was done with PVC.

Finished with 10 minutes of kick into handstands and wall walk ups.

Deadlift

Tuesday, August 2, 2016

24 Hour Fitness

(6:00 AM) with Aziz

Warm Up

4 laps on track, foam rolling, banded ankle and shoulder stretches

Walking Lunges

1 lap around track (115 lunges) with 10# dumbbell in each hand

Deadlift

5x15 @ 95#, 105#, 115#, 125#, 135#

Conditioning

2 Rounds of 30 second stations:

Sit-ups
KB Swings (12kg)
Wall Ball shots (12# to 10')
Battle Ropes (alternating arms)

Not a bad little routine, I could manage 40 reps/rounds, but took a break about 20 seconds into the Battle ropes.

Monday, August 1, 2016

Front Squat

Monday, August 1, 2016

Oracle Gym

11:30 AM

Warm Up

3.3 mile run, followed by banded ankle stretches, pass throughs, banded shoulder stretches.

Front Squat

5x45#
5x65#
5x95#
5x115#
4x135#
2x155#

Finish with some technique stuff

Strict Pull-ups 5-3-2

Pike against wall, couch stretch

Kick-up to hand stand 4X, 1 wall walk up


Sunday, July 31, 2016

Cleans

Sunday, July 31, 2016

24 Hour Fitness

(7:20 AM)

Warm Up

4 laps around track, foam roller, banded stretches (ankles, wrists, shoulders), about 25 minutes total

Handstand Technique

Bear crawl, forwards, backwards.  Candlestick to pancake.  Headstand (~20 seconds).  Did 3 wall walk ups with pretty good form.  Did 4 rounds of handstand kick-ups and on the last round had two 5 second holds!!

Cleans

Power cleans from floor

5x45#
5x95#
3x105#
3x115#
2x125#
2x135#
2x145#
2 failed attempts at 155#
1x145#

Friday, July 29, 2016

Burpees-Sprints

Friday, July 29, 2016

Coach Ben

(11:00 AM) with Craig, Tim, Ravel, John, Val, another girl and me

Warm Up

500m Row, banded good morning, banded squat walk sideways and back, banded hamstring curls

3 rounds Sprint 100m, backpedal back (50%, 65%, 80% effort), banded sprints to end of rig, quick feet.

WOD

10 rounds of

5 burpees
100m sprint

EMOM

then

5 rounds of

5 burpees
100m sprint

with partner (each partner does round and then tags out)

The burpees were tough, but I was managing each round in 30-40 seconds.  I was never rested for the next step and my last 5 sprints were jogs.  With a partner it felt easier, even though we were getting less rest.

Extra Credit

10 rounds of

10 Wall Balls (20#)
5 Toes to Bar

EMOM

This was supposed to be a 30# ball to a 10 foot target, but I could not even manage that.  I did 7-8 wall balls an the first 3 rounds, then 5 shots for the remainder.  On the toes to bar I similarly dropped from 4-5 down to 3 on the last 4-5 rounds.

Technique queue - Keep eyes forward and try to activate lats to get higher and touch toes.  I worked on this the last few rounds.  I was not touching the bar, but I was getting within 6 inches and they looked much better.

Finish with couch stretch, hamstring (pike against wall)

GHD sit-ups (8, 4)

Tuesday, July 26, 2016

Overhead Squat

Tuesday, July 26, 2016

Coach Meriah

(11:00 AM) about 10 of us including John, Jon, Tim, Ravel, a couple of girls and me

Warm Up

Run to fence and back, 30 air squats, 20 pass throughs, 30 PVC OH squats, downward dog, into pigeon, both sides, from squat raise one arm to sky and then the other, wrist mobility

Candlestick to curled up back to candlestick to pancake, happy baby

With barbell, racked on back push to overhead, jerk to overhead, drop to 50% to overhead, drop completely under to overhead.

Overhead Squat

5x3 E3OM

45#, 50#, 55#, 60#, 65#.  This felt good and I should have tried heavier.  Ravel and Tim were up to 135#

WOD

15min AMRAP

100DU
15 Ball Slams (30#)
15 KB Swings (24kg)

Fitness was 200 SU, 20# Ball, 16kg KBS.  I did between 20-25 DU/attempts and the balance of 150-160 SU.  20# dead ball and 20kg KBS.

I managed 3 + 60 rounds and felt pretty good about the effort.

Me and Ravel played with some tire flipping after class and then I tried the 70# stone to shoulder.

Monday, July 25, 2016

Power Cleans

Monday, July 25, 2016

Oracle Gym

(11:55 AM)

Warm Up

20 minutes starting with 1000m row, foam rolling, 3 times 10 PVC Good Mornings, 10 PVC pass throughs, abbreviated Burgener warm up.

MetCon

21-15-9

Power Cleans (75#)
Burpees

Fitness for men was supposed to be 95#, but I dialed this down.  Even with the lighter weight, I still had to break down the sets.  I finished in 11:18, which did not seem fast, but it was a solid effort for me.

After cooling off, I did about 10 minutes of handstand stuff that went horribly.  I did another 10 minutes of beaded jump rope (backwards and forwards).  Backwards was not nearly as weird as I thought it would be and I could quickly string together 20 singles unbroken.  The beaded rope was also much easier to do the single-single-double drill with.

Squats

Sunday, July 24, 2016

24 Hour Fitness

1:15 PM

Warm Up

15 minute warm up including 4 laps on track, banded ankles, shoulders and air squats

Squats

OH Squat

8x45#
7x55#
6x65#

Front Squat

6x95#
5x115#
5x125#

Back Squat

6x135#
5x155#
3x165#

Technique work

Did some T2B, but could not kip effectively.  Did a few leg raises with good kipping motion.

Pull-ups did around 10 (half strict & half kipping)

Battle Ropes did 3 sets of alternating up and down and sidewinders

Box Jumps (24") 10-8-6-4-2

Friday, July 22, 2016

Technique Work

Friday, July 22, 2016

Oracle Gym

12:00 PM

Warm Up

1000m row, foam roller, banded ankle mobility, banded shoulder mobility.  About 25 minute warm-up

Double Under Technique

15 minutes of drills and double under.  Best was 9 unbroken

Hand Stand Technique

Bear crawl forward and backwards.  Head stand static hold.  4 rounds of 1 wall walk up and 2-3 hand stand kick-up attempts.  15 minutes total effort.

Finished with some pull-ups,dips and knee-to-feet jumps

1 hour total workout