Major

Change All Around

A visit with the girls from the games

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Today's Wod:

Complete 5 HSPU, every minute on the minute, for up to 8 minutes

4 Minutes + 3

+

Hang Power Clean - find 1RM within 10 min of loading the bar

255 lbs. 

+

Tabata Push-ups (low score) 

9

Not happy with my performance today. My mind was elsewhere. I got to the gym early, but got into work mode and then all of the sudden it was 4:15 and I hadn't even warmed up yet, and I had to coach at 5. 

For some reason my body is just really sore and fatigued. I can feel myself getting leaner and losing a little weight while still gaining muscle, so thats good, but I think I am paying the price a bit. My back is tremendously stiff and my right elbow hurts. KTC hit it right on the head for the problem with my elbow and I know how to attack that. I also know how to attack the back thing, but it is a constant and tremendous amount of work and I really need to stay focused on this! 

The HSPU's were rough on me today. I did not kip at all and I am not disappointed with my score or effort. Just frustrated with the slow progression and development. 

I am a horrible heavy power cleaner. I really tried to focus on landing in a good position but once I hit 245 my landing position just sucked. I know what I need to do, I just couldn't do it. I guess I am fighting a lifetime of poor habits so it will take some time to develop a sound heavy power clean. 

The push-ups just sucked! I totally gamed it and stopped at 10 each round. The first 5 rounds were easy and unbroken. I broke up the 6th in half. I had to fight hard for the 7th and the 8th was horrible! Barely made 9. Had to break it up into 4 sets to get there too! 

Today 3 major weaknesses were revealed! 

Time to Run

 

12 Tips to Coaching O-Lifts in the CrossFit Box 

by Coach Bob Takano

Whats your choice for the ideal female athletic body?

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Last Time (2 minute rest last time)

Today's Wod:

8X:

200m Run @ 95%

Rest 90 sec

.31, .32, .31, .31, .32, .32, .32, .31

Pretty easy today even with the shorter rest. Felt solid, running form began to break down around the 6th round, but all in all an A+ wod!

What do your words tell you?

"2010 S.W. Regional Team Wod #3" 

Thanks for the shout out Mr. Brooks (pictured above on the bar) for a great shout on his blog! Appreciate it my man!

The Mind Game

Talking To YourSelf

I am guilty as charged! I am proud to say that I talk to myself all of the time, and I am 100% certain that the attitude in my head has a direct correlation with the quality of my performance at whatever it is that I am doing. 

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Today's Wod:

5 Mins of Jump Rope Skill Practice

    +

A. Tall Squat Snatches 3, 3, 3, 3, 3 -%80 effort held across (rest 2 mins)

95 lbs. all the way through. Solid and easy, I like these a lot!

B. Snatch Balances 2, 2, 2, 2, 2 -build to one heavy double (rest 3 mins)

135 - 185 - 205 - 215 - 225(1)

    +

4 sets, each for time:

15 Pull Ups

20 Box Jumps @24"

25 Wall Balls

30 Double Unders

rest 2.5 mins b/t sets

3:10, 3:26, 3:36, 3:56

Pretty ehh day, energy levels were low and I think my body is still pretty beat up from last week. Not happy with todays performance, just didn't have it mentally or physically. Gonna have to get my shit together though cuz this is not only a tough week but also an important one! 

Repeat

Last Weeks Results

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Today's Wod:

(90-95% efforts)
3 rounds:

10 Unbroken Thrusters @ 115# = 2:37
10 Unbroken Pull-ups 

    Rest 10 minutes:

Run 800m @ 95%    = 3:02

Rest 10 minutes

Amrap in 3 minutes:

5 Burpees = 52 Reps

5 KBS (70#)

    Rest 10 minutes

 25-20-15 = 6:42

Jump Switch Lunges

Ring Dips 

Not sure how I feel about this workout. Yesterday really wrecked me for some reason. I guess I could blame it on this damn fever thing, but whatever... Today's wod sucked but the day was great! I was so wrecked after yesterday that I passed out around 9, slept in, then got to spend 3 hours coaching... and it wasn't just coaching, it was Oly and it was our 3rd Oly meet at CFV! It was yet another great meet and a great experience; watching the 10 participants 7 from this current Oly 1 and 3 from a past Oly I was a special experience for me. 3 hours of fun for me! More to come about that on my coaching blog!

Back to the wod... Post Oly meet I got ready and started preparing. Physically I felt wrecked and fatigued and knowing the pain that I was about to experience had really been draining on me and now the time had come. The battle was all mental and while my times improved today, it was not because I pushed harder, it was because I played smarter. Thats why today was a success, I really think I took a big step today, a step that can only be earned. My body didn't succeed today, my mind did.

The first part, I plain just did NOT want to do, because of this I literally went slower, thus causing my heart rate to stay down, and if you will, relax me. Thus, I was never out of breath or stressed, just in pain... Every round of thrusters was absolutely horrible and painful, but not hard. More importantly the pull-ups were an afterthought. The big PR is without a doubt due to this as I did not take nearly as many or as long of breaks. Something to definitely take note of and employ in the future.  

The second part, mostly just pissed me off.... My goal was to go sub 3 but at the 95% pace that I was suppose to running. For me this meant that I needed to run a more consistent pace all the way through and not just fast at the end. I definitely did a better job of this today and got 6 second PR, but the pacing is still not what it needs to be. 

#3... I neglected to say this in the notes of last weeks workout but I think I got 60 last week but for some reason in my head I couldn't verify it, so I scored it as 50. Today I got 52 and Pr'd but my effort was horrible, granted I took NO breaks but the burpee reps were slooooow! So who knows.... Guess I need a counter.

The fourth and final part is where I really stayed calm and took my time. Last time around I think had 5-8 failed reps on the rings. This time ZERO. I opened with 13 last time and 6 this time. My opening round was about 80 seconds last time, this time over 120. For some reason I had it in my head that my time was in the 6:50's so when I got a 6:42 I was mildly happy, a PR, and I guess my strategy of going slower staying relaxed and taking my time had kind of worked. But then I got home and looked at last week post and saw I got a 7:20 so it was actually a .38 PR.  

So while I felt like shit and did not want to workout, I took a new approach and learned a lot. Got some things to think about before my next wod. 

Max Clean...

2010 CrossFit Games Men's Event #1 Heat #4 "Amanda"

56 Inches of Fame

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Today's Wod's: (Will be done Friday, took Thursday off to help get rid of this fever)

AM

A. Snatch Balances – warm-up weight; 3, 3, 3,; rest 1 min

135 - 155 - 175

B. Squat Clean – 1, 1, 1, 1, 1, 1; rest 4 min b/t sets

290 lbs.

C. Push Jerk – 1, 1, 1, 1, 1; rest 3 min b/t sets

265 lbs.

D1. GHD Raises @ 2010; 12 x 5; rest 90 sec

As Rx'd 

D2. GHD Sit-ups @ 2010; 12 x 5; rest 90 sec

As Rx'd

Tough morning, but damn proud of it. Getting over whatever it was that I had has been annoying. I felt normal this morning but the strength was not  there, in other words the weight felt heavy! 

I had to work damn hard to get that 290. I got stuck at 285 for about 4 reps. The problem being that my feet were floating in the air way to long, thus causing me to have a tough time getting under the bar... slow elbows!!! 

Technically my form is by far the best it has ever been; both in the clean and snatch. Getting away from doing the lifts this year because of my injury has given me the opportunity to really invest time in advancing my coaching career and more importantly my knowledge of the lifts. This knowledge has really allowed me to become a much better lifter and in the long run will allow me to lift more weight than I have ever done. 

Pre CrossFit I was always a power cleaner, in my first year as a crossfit'er I was a Power Cleaner trying to be a squat cleaner. This got me up to 320 last September; however that 320 had some serious flaws in it. I remember thinking that in order to move forward and move more weight that I would need to start over. Basically I had gotten as far as I was going to go lifting the way I was. 

The injury has given me the opportunity and I am damn happy with the progress that I have been able to make! I feel like my form is spot on from the hang, but as expected, from the ground I have a feel flaws. The main flaw being in the feet and how I am getting them too high off of the ground during the 3rd pull. Can't wait to get to practicing heavy from the ground!

As for the rest of the workout it was solid. The 265 is exactly what I expected, got a lot more in me, just need to develop the push jerk more at these heavier weights. The GH raises and GHD sit-ups are getting solid and much much easier! 

Video to come later...

PM

5 min Row Warm-up
+

5X:

Row 4 min @ 85%

Walk 3 min

+
5 min Row Cool-Down

Averages:

1. 1:58.2 @6

2. 1:55.4 @6

3. 1:55.4 @6

4. 1:55.3 @7

5. 1:55.3 @7

This is only my second time doing this. I did it last week but forgot the results and it was only 3 rounds. My goal today was to maintain a 1:55 pace. The reason for the 1:58 on the first round was me being lazy and not having the rower on the right screen so I could properly see where I was at. I also did a little experimenting with damper and found that I am much more efficient/comfortable at 7 vs. 6. Very good information as I move forward. Ill do some more experimenting next time. Should be able to much more consistent next time too! 

This was hard, but post wod and now into the evening I feel absolutely amazing! 

Return of the Deadlift

Friends 

2010 Regionals 

Today's Wod:

Run 400m @ 90%

21 Deadlifts @ 245#  =2:30

rest 2 min

Run 400m @ 90%

15 Deadlifts @ 255# =2:30

rest 2 min

Run 400m @ 90%

9 Deadlifts @ 275# =2:08

Was pretty fatigued and stiff this morning after yesterday. Did the first round of deadlifts in two sets and ran the 400 in about 1:20 which I think was a little fast. had I run it 10 seconds slower I think I could have gotten the 21 unbroken. The next two rounds I ran slower and did both sets unbroken. Lookin' forward to some rest today. 

Love for the Snatch!

2010 Regionals Team Wod 3

Thank you Alex! You take amazing pictures! 

Today's Wod:

A. Snatch Balances – 3, 3, 3 – warmup weight – rest 1 min

155 - 185 - 205(2)

B. High Hang Squat Snatch – 3, 3, 2, 2, 1, 1; rest 3 min

135 - 145 - 160 - 175 - 185 - 200

C. Split Jerk – 3, 3, 3, 3, 3; rest 3 min

135 - 185 - 215 - 230 -240

D1. GHD Raises @ 2010; 16 x 3; rest 2 min 

As Rx'd 

(11)

D2. GHD Sit-ups @ 2010; 20 x 3; rest 2 min

As Rx'd 

(13)

Woke up tired with some raw red skin today. It was one of those days that I could not imagine working out. This weekend was extremely tiring for some reason. I think that the combination of Friday's workout, lack of sleep Friday night, the looooong day Saturday, possibly some food poisoning Saturday and the games all day Sunday just kicked my butt. 

All that said when I saw High Hang Snatch on the agenda today I got excited!  The balances hurt because my shoulders are a bit raw and burnt from the sun yesterday. Should be good to go tomorrow but my focus on the balances was on the pain not movement and my right shoulder caught on the last rep at 205, the good news is that 205 felt light!!! 

The snatches really felt great! I have so much love and passion for the oly lifts! If I have time I will put together a video tonight of todays workout.  I did not miss a rep until the last rep at 200 hundred. The reason for the miss was elation at getting it, as I got under and stood up about halfway and then I relaxed a bit and my right shoulder caught again and tossed it. Though I didn't technically get it, (I did :)) it felt fucking great! 260 here I come!

The rest of the workout was solid, Jerks were good although I hate 3 rep sets and the 3rd rep is usually poor technically. The GHD's were all money, the last set of sit ups were a bit uncomfortable but I was able to push through. 

Today was a day of first... First time pocket snatching 185 and 200 if I count it, first time doing sets of 16 on the GH Raises and first time doing sets of 20 on the GHD sit-ups!  

Confidence is building!

Games Time

 

 Watch em' Live!

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Today's Wod:

(90-95% efforts)
3 rounds:

10 Unbroken Thrusters @ 115#
10 Unbroken Pull-ups

2:57

    Rest 10 minutes:

Run 800m @ 95%

3:08 

    Rest 10 minutes

Amrap in 3 minutes:

5 Burpees

5 KBS (70#)

50 Reps

    Rest 10 minutes

25-20-15

Jump Switch Lunges

Ring Dips

7:20

This was much more difficult than I thought it would be. It was my first time attempting a wod like this and I gotta say that I LOVED IT! Not only does it expose you to numerous movements and allow you to work in different domains, but I think that mentally it is much more difficult than the normal wod, but also has the potential to strengthen you mentally. 

I am happy with my performance though out; #1 was much difficult than I was prepared for. I literally flew through the first round and thought to myself damn, I think sub 2 is possible... Then around rep 6 of the next set of thrusters it hit me and by rep 9 I was in pain and wanted to put the damn thing down! The 2nd round of pullups were still easy and I gotta say I was scared to return to that barbell... I hesitated (rested) for about 15 seconds and then cleaned it up. This time I was cool till rep 5 and then by rep 7 I was hurting bad. Gotta say though that no matter the movement, that last rep is always the easiest, kind of reminds you that your not really that tired, your just being a pussy and letting your mind determine your actions. This is why I love the unbroken wods... of course they are difficult, but you cant help but get stronger mentally! 

I was hoping to run the 800 in under 3 minutes but the requirement was 95% effort and I never pushed harder than that. When I finished I only needed about a minute to recover and I was good. Had I pushed it to 100% I have no doubt that I would have been in the upper 2:40's, but I would have been DONE!

Wod 3 was interesting, gotta say that I was not looking forward to swinging that 70. Considering where I was at physically at that point I felt like 50-60 reps was the best I could do, fresh... maybe 70 but that would be very difficult. I literally swung my last rep as time expired. Pretty damn happy with 50 reps! 

I knew the last one was their for a reason and that was the dips. Ring Dips are a huge weakness, but as of late I have begun to get pretty efficient at them. That said I have never attempted 60 reps within a wod. Prior to this the most was Elizabeth last week which has 45. To put things in perspective during the the 2nd OPT Big Dawg Comp. late last year one of the requirements during a course of a long chipper, was 30 consecutive ring dips... The dips alone took me well over 8 minutes...

What a day... and what a wod! 

I started my day off early at CFV training one of my most favorite clients and friends, and not only did I get to watch him get a huge monumental PR, but I also believe that the PR was do to my coaching sequence this morning. In other words it was a PR by design and it worked as planned! I am quickly learning that I get more joy out of seeing a clients or friends success than my own. 

For example, today the gym was closed for the 2010 CrossFit Games, but I had a 

workout programmed and my beautiful wife needed to make up a workout from 

the week that she missed do to her job.... It is a rarity now days that Lisa and I get to wod together, so today was quite special. I really miss working out with her, crossfitting with her was where this thing all got started for us. Something that you cannot understand until you experience it. 

Lisa has not been able to commit as much time as she would like to CrossFit because of her work... because of that she has not had the opportunity (like me) to accomplish all of the things that she would like; pull ups being one of those things. 

Working out with her and then having the opportunity to watch her do 50!!!!! unassisted pull ups today made me so incredible happy and proud; more happy than I could ever be with anything I could do in that gym myself. I love this woman! What a day... What a life!

Fear Nothing

The Iron Never Lies

Make sure to read this! You won't want to miss this one!!! 

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Today's Wod's:

AM:

A. Snatch Balances – warm-up weight; 3, 3, 3,; rest 1 min

135 - 155 - 175 (easy)

B. High Hang Squat Clean – 2, 2, 2, 2, 2, 2; rest 3 min b/t sets

185 - 205 - 225 - 235 - 245 - 255 (easy & solid)

C. Push Jerk – 2-3 reps x 5; rest 3 min b/t sets

185 - 205 - 215 - 225 - 235  (easy but still out of my comfort zone)

D1. GHD Raises @ 2010; 12 x 5; rest 90 sec

Done as Rx'd

D2. GHD Sit-ups @ 2010; 12 x 5; rest 90 sec

Done as Rx'd

Feeling damn good about this workout! So much so that I put together a quick video of it. (below) There is something about the oly lifts that just gets me goin; cant remember the last time that I had a bad workout when there was an oly lift of some kind in it. Warming up with the snatch balances was great, and definitely something that I would like to see more of. The heavier they got the easier it was. 

I am super fired up about my number on high hang squat cleans. Not only did I complete every rep but I might say that every rep was super easy until the very last one at 255. I should have put the bar down between reps and re-gripped but I didn't which led to a not so perfect lift. That said it was still damn solid. I felt like I could have got 275 today for a single from the high hang. Shit is coming back!!!

I am still fairly inexperienced with going over head in comparison to everything else. It definitely takes me out of my comfort zone so doing the push jerks was really good for me today. I completed all 5 rounds with 3 reps and worked my way up to a solid 235, and it felt light! After watching the video I felt pretty good about almost all of my reps. Definitely some room for improvement though!

Dare I say it, but the glute hams are starting to get easy. I never tired until the last few reps of set 5. Otherwise I feel like all of the reps were done at the correct tempo. This result is a far cry from the first time I did this a few weeks ago. 

I am still pretty uncomfortable with the GHD Sit-Ups. I immediately felt discomfort in my lower back (injury) I pushed through and feel fine now, but if you watch closely it is very evident in the video. I have a feeling that it will take me some time to get comfortable and confident to not only do these but push hard. It will come though. 

Great workout!

PM:

5 min Row Warm-up
+

4X:

Row 4 min @ 85%

Walk 3 min

+

5 min Row Cool-Down 

Active Rest

Two of my favorite CFV peeps and of course some incredible friends!

2010 S.W. Regionals

The Kipping Knee-To-Elbow & Toe-To-Bar 

Thanks for this CJ -I definitely need it!

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Today's Wod:

8x:

200m Run @95%

Rest 2 Mins

.32, .32, .32, .32, .32, .32, .32, .31

Pretty happy with the results! Especially the consistency. The runs were a bit slow because it was like an obstacle course in the ally today! Between the tight turnaround, the cars, trucks, big rigs and cigarette smoke, it was not the most pleasant 8 x 200 ever but oh well, I paced it perfect and ended on a high note with a slightly faster time at the end. All in all a pretty successful active rest day! 

Oh yeah make sure to watch that video on the Kipping K2E & TTB! I did and just for kicks practiced today and immediately began to connect my K2E's! Gotta love this sport!