7/19/2010
Today's training, a long day, mondays always are.
Foam/baseball rolling
Static stretch hips, quads, piriformis
Snatch dynamic warmup
2 x 5 Box Jump
2 x 5/side 1 leg box jump
Snatch Balance
95 x 3
115 x 3
135 x 3
155 x 3
175 x miss, miss, 1 - changed my foot position (was falling downhill on the missed reps)
185 x miss, 1
190 x 1 - I actually wanted 195lbs and was missing a 5lber on one side. Actually got the lift but ended up going sideways out the door to get it, I have a great video.
205 x 1 - Big new Best here.
1motion clean and jerk
135 x 1, 1 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x 1 - started looking sloppy so i stopped here
95lbs x 30 - 1:37
Front squat - first time back since I tweaked my back, took my stance much wider it feels better out here
Worked up to 185 and stopped, didn't want to push hard first week back.
Ring Palof press 4 x 5 and done.
Monday, July 19, 2010
Sunday, July 18, 2010
7/18/2010
Gray Cook Lifts 3 x 10/side @ 20, 30, 35lbs
Ring Dips / Pronated Pullups
45lbs x 12 / 45lbs x 12
50 x 12 / 50 x 11
55 x 10 / 50 x 10 - started too heavy on these sets, next week will be more appropriate.
Ring Dips / Pronated Pullups
45lbs x 12 / 45lbs x 12
50 x 12 / 50 x 11
55 x 10 / 50 x 10 - started too heavy on these sets, next week will be more appropriate.
Friday, July 16, 2010
7/16/2010
I think the crossfit games finals start tomorrow, I'm pretty pumped! i got to compete against a bunch of the finalists and i'm shooting high for next year. Big time goals to win sections and regions and make it to cali!
First things first, I suck at bodyweight squats
Training today @ the track
Static Stretch
Skips
Arm Swings
A, B, C's
Ladder change of direction drills
4 x 3 drills
3 pt cone drill. Stuff I used to do nwith my athletes, fun and exhausting
2 x 10
WOD - 400 meter run, 50 bodyweight squats - 4 rounds for time
10:53 sec. The squats were tough. My 400s averaged 90-100 sec. per lap. pretty slow but my legs were jello for most of the lap.
I think chris spealer did 9:30 or something absurd like that... I'm getting there.
First things first, I suck at bodyweight squats
Training today @ the track
Static Stretch
Skips
Arm Swings
A, B, C's
Ladder change of direction drills
4 x 3 drills
3 pt cone drill. Stuff I used to do nwith my athletes, fun and exhausting
2 x 10
WOD - 400 meter run, 50 bodyweight squats - 4 rounds for time
10:53 sec. The squats were tough. My 400s averaged 90-100 sec. per lap. pretty slow but my legs were jello for most of the lap.
I think chris spealer did 9:30 or something absurd like that... I'm getting there.
Thursday, July 15, 2010
What a day!
Another day on the farm in the eagle's nest
7/15/2010
Foam/baseball roll
Static stretch
Dead lifts - all technique here, testing out my back here is all
135 x 5, 5
185 x 5, 5
205 x 5 - called it here, back is feeling good, no need to push it, next week I'll be 100%
Barbell Overhead walking lunge
95 x 6/leg
135 x 6/leg
165 x 6/leg
185 x 6 on left leg, 5 on right leg - super tough, almost dropped the weight a couple times, really sloppy. Actually really surprised I was able to jump to this weight today. I think my overhead stability is improving, go figure.
WOD:
Ring Handstand Pushup / 50' Rope Whip Smash / kipping pullup / double unders
5 / 20 / 4 / 100
4 / 40 / 8 / 80
3 / 60 / 12 / 60
2 / 80 / 16 / 40
1 / 100 / 20 / 20
13:35 - Halfway through this workout I noticed a wasp nest where I was doing pullups so the rest of the workout whenever I had to do the pull ups I had to run 400' back and forth to the next closest thing to do pull ups on. Slowed me down quite a bit. Actually this workout wasn't too tough at all. I expected much worse. Really surprised with my conditioning lately.
7/15/2010
Foam/baseball roll
Static stretch
Dead lifts - all technique here, testing out my back here is all
135 x 5, 5
185 x 5, 5
205 x 5 - called it here, back is feeling good, no need to push it, next week I'll be 100%
Barbell Overhead walking lunge
95 x 6/leg
135 x 6/leg
165 x 6/leg
185 x 6 on left leg, 5 on right leg - super tough, almost dropped the weight a couple times, really sloppy. Actually really surprised I was able to jump to this weight today. I think my overhead stability is improving, go figure.
WOD:
Ring Handstand Pushup / 50' Rope Whip Smash / kipping pullup / double unders
5 / 20 / 4 / 100
4 / 40 / 8 / 80
3 / 60 / 12 / 60
2 / 80 / 16 / 40
1 / 100 / 20 / 20
13:35 - Halfway through this workout I noticed a wasp nest where I was doing pullups so the rest of the workout whenever I had to do the pull ups I had to run 400' back and forth to the next closest thing to do pull ups on. Slowed me down quite a bit. Actually this workout wasn't too tough at all. I expected much worse. Really surprised with my conditioning lately.
Wednesday, July 14, 2010
New template
I figured the last program I was rolling through needed to be changed since it jacked up my back and knees. Here's a rough copy of what i'm doing now
Montag:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Snatch Mobility drills
Box Jumps single and double leg 2-3 x 3-5
Snatch Variation max 1-3 reps
Clean and Jerk variation max 1-3 reps
High rep snatch or clean variation 1 set.
Squat variation max 1-5 reps
Tough Plank variation 3 - 5 x 5-50
Tuesday:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Get-up variation 3-5 x 3-10 reps
WOD - Mostly lower body stuff
puke/go home crying
Wednesday:
Shoulder + Thoracic Mobility schtuff
Med Ball throws 2-3 x 3-5
Bench press / 1handed row variation usually wave the volume and sets
Ring Abdominal stuff - Front levers, L-seat, flag work
Thursday:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Deadlift variation - week 1 speed, week 2 heavy, week 3 speed, week 4 Deadlift WOD. this uber complicated strategy is really just to make sure I don't blow discs out my back weekly because I'm putting too much stress on my back.
Lunge variation 2 - 5 x 4-12 reps/leg
WOD - with upper body stuff too
Friday:
Track stuff @ winslow highschool.
Skipping warmup
Agility/ladder drills 3-5 sets
track nonsense - 100's up to 400's, If I'm feeling masochistic then 800's.
Saturday:
Shoulder + Thoracic Mobility schtuff
Lift/chop variation
Weighted dip variation / weighted pull-up variation.
Well, thats my feeble effort at program design. Is it too complicated? yes. Does it make little to no sense? yes. Will it make me better? Beats me.
Honestly I made this program based on the things I know about my body, the sport I'm trying to get better at (crossfit) and all the learning I've done this far about training. i'm still looking for someone else who's really interested in not just competing in crossfit but winning. Let me know, my setup is sweet!
Montag:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Snatch Mobility drills
Box Jumps single and double leg 2-3 x 3-5
Snatch Variation max 1-3 reps
Clean and Jerk variation max 1-3 reps
High rep snatch or clean variation 1 set.
Squat variation max 1-5 reps
Tough Plank variation 3 - 5 x 5-50
Tuesday:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Get-up variation 3-5 x 3-10 reps
WOD - Mostly lower body stuff
puke/go home crying
Wednesday:
Shoulder + Thoracic Mobility schtuff
Med Ball throws 2-3 x 3-5
Bench press / 1handed row variation usually wave the volume and sets
Ring Abdominal stuff - Front levers, L-seat, flag work
Thursday:
Foam / baseball rolling
Static stretch hips, quads, piriformis
Deadlift variation - week 1 speed, week 2 heavy, week 3 speed, week 4 Deadlift WOD. this uber complicated strategy is really just to make sure I don't blow discs out my back weekly because I'm putting too much stress on my back.
Lunge variation 2 - 5 x 4-12 reps/leg
WOD - with upper body stuff too
Friday:
Track stuff @ winslow highschool.
Skipping warmup
Agility/ladder drills 3-5 sets
track nonsense - 100's up to 400's, If I'm feeling masochistic then 800's.
Saturday:
Shoulder + Thoracic Mobility schtuff
Lift/chop variation
Weighted dip variation / weighted pull-up variation.
Well, thats my feeble effort at program design. Is it too complicated? yes. Does it make little to no sense? yes. Will it make me better? Beats me.
Honestly I made this program based on the things I know about my body, the sport I'm trying to get better at (crossfit) and all the learning I've done this far about training. i'm still looking for someone else who's really interested in not just competing in crossfit but winning. Let me know, my setup is sweet!
New Post!
7/14/2010 - Taking this week as an easy week to let the back heal up. Bench Press felt fine to do. Back feels close to 100%.
Got a new tug of war rope! 50' perfect for rope battling / whip snaps / rope climbing
Shoulder dislocates 5 x 5-10 reps
Whip Smash 3 x 50 reps (rep counted if wave goes all the way down)
Bench Press / Green band assisted 1 hand pullup
95 x 5
135 x 5
185 x 3
185 x 12 / 5 reps/side
195 x 12 / 5 reps/side
205 x 10 / 3 reps/side
215 x 10 / 3 reps/side
220 x 8 / 3 rep/side - called it here on bench, even though I was planning another set. 8th rep tweaker my rt. elbow too. The 215 set was tough, 220 was cake but I had no spotter and was a bit tired from the 215 set. I kept having premonitions of dropping the bar on my neck, which is never good...
Ring goofy stuff
Front levers 5 x 1 second holds
Knees tucked L-seat to Front lever 3 x 4-6
Front Lever (knees tucked) 2 x 10-20 seconds.
And I started drinking coffee again today, SO I'M ALL JACKED UP STILL!
Got a new tug of war rope! 50' perfect for rope battling / whip snaps / rope climbing
Shoulder dislocates 5 x 5-10 reps
Whip Smash 3 x 50 reps (rep counted if wave goes all the way down)
Bench Press / Green band assisted 1 hand pullup
95 x 5
135 x 5
185 x 3
185 x 12 / 5 reps/side
195 x 12 / 5 reps/side
205 x 10 / 3 reps/side
215 x 10 / 3 reps/side
220 x 8 / 3 rep/side - called it here on bench, even though I was planning another set. 8th rep tweaker my rt. elbow too. The 215 set was tough, 220 was cake but I had no spotter and was a bit tired from the 215 set. I kept having premonitions of dropping the bar on my neck, which is never good...
Ring goofy stuff
Front levers 5 x 1 second holds
Knees tucked L-seat to Front lever 3 x 4-6
Front Lever (knees tucked) 2 x 10-20 seconds.
And I started drinking coffee again today, SO I'M ALL JACKED UP STILL!
Monday, July 12, 2010
Training when its too hot for bees
7/12/2010 - Giving my back a week to recover before ripping into it again. Little modified workout today, still tough
1 hand Overhead reverse Lunge - put a dumbbell in 1 hand and then do reverse lunges
35lbs x 10/arm/leg
55lbs x 10
75 x 10
95 x 10
115 x 5/arm/leg
Ring Palof Press - video in my youtube...
4 x 5-10
WOD - chipper
30 reps wallball (15lb ball)
100' forward drag and 100' reverse drag x 100'
30 reps/leg 60lb Med ball Forward lunge (shouldered the ball while lunging)
100' forward drag and 100' reverse drag x 100'
30 reps 40lb Med Ball Squat Jump
100' forward drag and 100' reverse drag x 100'
30 reps 60lb Med Ball Clean and Press
100' forward drag and 100' reverse drag x 100'
30 reps Knees to Elbows
100' forward drag and 100' reverse drag x 100'
15:45 - felt like dump afterwards, yes!
1 hand Overhead reverse Lunge - put a dumbbell in 1 hand and then do reverse lunges
35lbs x 10/arm/leg
55lbs x 10
75 x 10
95 x 10
115 x 5/arm/leg
Ring Palof Press - video in my youtube...
4 x 5-10
WOD - chipper
30 reps wallball (15lb ball)
100' forward drag and 100' reverse drag x 100'
30 reps/leg 60lb Med ball Forward lunge (shouldered the ball while lunging)
100' forward drag and 100' reverse drag x 100'
30 reps 40lb Med Ball Squat Jump
100' forward drag and 100' reverse drag x 100'
30 reps 60lb Med Ball Clean and Press
100' forward drag and 100' reverse drag x 100'
30 reps Knees to Elbows
100' forward drag and 100' reverse drag x 100'
15:45 - felt like dump afterwards, yes!
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