Monday
Front squats
3,3,3,1,1,1,1
(195lbs, 195, 195, 255, 265fail, 260PR)
2x20 pistols to 18" box
2x10 lunges with 2x53lbs in front rack
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
Tabata (best and worst rep rounds)
Pull ups (13-6 reps)
Push ups (15-7)
Sit ups (12-8)
Squats (17-12)
Medicine ball slams @20lbs (10-10)
Wednesday
5 rounds for time
10 thrusters @75lbs
10 hang power snatches @75
10 box jumps @24"
(12:45)
4x 400m run, one every 4 minutes
Thursday
Mobility work 30 minutes
Friday
2 unbroken rounds
3 presses
6 push presses
9 push jerks
all @115lbs
50 strict pull ups. Varied every 5 reps: pull ups, chin ups, rock rings, finger board, false grip.
Saturday
1 hour 30 minutes of grappling
3 to 5 minute rounds
Sunday
Rest
Returning to grappling after such a long layoff was interesting. The skills were rusty for sure, and I feel like I've been in a car accident, but it was so much fun. Once a week will be more than enough.
This program is really working well, and I'm reaching a state of adaptation that's leaving me wanting a little bit more. I'm going to be cautious about adding too much volume too soon, but there may be some additions soon. This is also week three of the front squat cycle, so next week will be deadlifts and, as long as the shoulder holds up, pull ups.
Sunday, December 12, 2010
Sunday, December 5, 2010
NOVEMBER 29th-DECEMBER 5th
Monday
Front squats
3,3,3,1,1,1,1
(185lbs, 185, 185, 255PR)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
4 rounds for time
20 pull ups
30 push ups
40 squats
50 double unders
(28:34)
Wednesday
6x 200m run, one every 2 minutes
50 sandbag get ups @80lbs for time (8:55)
Thursday
Mobility work 45 minutes
Friday
Shoulder press
3,3,3,1,1,1,1
(95lbs, 95, 95, 155old PR)
Stopped due to shoulder pain
2x10 bar dips
2x15 bench press @2x 45lb dumbbells
2x30 GHD russian twist @10lb
2x10 GHD hip/back extensions
Max burpees in 2 minutes 30 seconds (51)
Saturday
1 hour run (road) @easy pace
Sunday
Mobility work 30 minutes
I'll be unable to continue with max effort shoulder press, because the pain in my right shoulder that I thought was gone returned with the 155 press. I won't change my plan, I'll just do bodyweight upper body work on Fridays instead. Hopefully the higher rep work will keep things loose and aid recovery and healing.
Speaking of shoulder health, here's a great article on the sumo deadlift high pull I ran across on the Whole 9 site.
Here's another gem from Whole 9 while I'm at it.
I'm pleased with how this program panned out over the last week, and the idea of meeting the warm days of spring in top shape is really exciting.
Starting next week I'll be returning (in a very small way) to grappling training. SLC Crossfit now has wrestling mats and we'll have a casual, open mat session every Saturday. There is no other form of training or exercising more demanding than this, and just the thought of returning to it gives me butterflies. In a good way.
Front squats
3,3,3,1,1,1,1
(185lbs, 185, 185, 255PR)
2x20 pistols to 18" box
2x10 overhead lunge @95lbs
2x15 GHD sit ups
2x10 ab wheel rollouts to wall
Tuesday
4 rounds for time
20 pull ups
30 push ups
40 squats
50 double unders
(28:34)
Wednesday
6x 200m run, one every 2 minutes
50 sandbag get ups @80lbs for time (8:55)
Thursday
Mobility work 45 minutes
Friday
Shoulder press
3,3,3,1,1,1,1
(95lbs, 95, 95, 155old PR)
Stopped due to shoulder pain
2x10 bar dips
2x15 bench press @2x 45lb dumbbells
2x30 GHD russian twist @10lb
2x10 GHD hip/back extensions
Max burpees in 2 minutes 30 seconds (51)
Saturday
1 hour run (road) @easy pace
Sunday
Mobility work 30 minutes
I'll be unable to continue with max effort shoulder press, because the pain in my right shoulder that I thought was gone returned with the 155 press. I won't change my plan, I'll just do bodyweight upper body work on Fridays instead. Hopefully the higher rep work will keep things loose and aid recovery and healing.
Speaking of shoulder health, here's a great article on the sumo deadlift high pull I ran across on the Whole 9 site.
Here's another gem from Whole 9 while I'm at it.
I'm pleased with how this program panned out over the last week, and the idea of meeting the warm days of spring in top shape is really exciting.
Starting next week I'll be returning (in a very small way) to grappling training. SLC Crossfit now has wrestling mats and we'll have a casual, open mat session every Saturday. There is no other form of training or exercising more demanding than this, and just the thought of returning to it gives me butterflies. In a good way.
Saturday, November 27, 2010
NOVEMBER 22nd - 28th
It's been an off week. I've been sick in a low grade way for about a week, and managed to eek out one workout. Rowing intervals do not cure the common cold.
My time was not entirely wasted though, I spent a lot of the week planning, reading and thinking about training and the direction in which my physical activity is headed. I don't ever want to be weak. The years of my life have added up to a deep fear in me of being weak, mentally or physically. I used to think being big equated to being strong, but being manhandled by 135lb college level wrestlers during my fighting days taught me a lesson. I want to run in the mountains with ease. I want to be strong; really strong. Most runners I have known and met are pretty weak. Some even fragile. It's obvious to me that too much oxidative training does nothing for your well being. What's too much though? I'm confident that a balance can be found, and battle lines have been drawn in this arena for a while, most notably by Crossfit Endurance. In my experience, relegating your training to anaerobic endurance alone can absolutely take you to and through an event, but recovery seems to lag behind. I experienced this with my first 24 hour run. I did alright during the run, but it took over two weeks to recover. I began at that point to go long in my training more often, like a supplement. I added longer duration slower paced runs two to three times a month. My recovery after the next event was noticeably faster. Then I swung to the other end of the spectrum. I started running more and more. Races went well but I got weak, at least to my standards. Balance.
I think having great relative strength, work capacity and aerobic endurance can all be had at the same time, and I think it's possible to a great degree for them to not limit each other. I'm going to run a 100 mile mountain race sometime next year. I'm not sure which one yet. I'll be taking the first steps with the following program.
Ah, well I can't seem to publish the document, so if you would like to see it, just send me your email and I will send it to you as an attachment.
My time was not entirely wasted though, I spent a lot of the week planning, reading and thinking about training and the direction in which my physical activity is headed. I don't ever want to be weak. The years of my life have added up to a deep fear in me of being weak, mentally or physically. I used to think being big equated to being strong, but being manhandled by 135lb college level wrestlers during my fighting days taught me a lesson. I want to run in the mountains with ease. I want to be strong; really strong. Most runners I have known and met are pretty weak. Some even fragile. It's obvious to me that too much oxidative training does nothing for your well being. What's too much though? I'm confident that a balance can be found, and battle lines have been drawn in this arena for a while, most notably by Crossfit Endurance. In my experience, relegating your training to anaerobic endurance alone can absolutely take you to and through an event, but recovery seems to lag behind. I experienced this with my first 24 hour run. I did alright during the run, but it took over two weeks to recover. I began at that point to go long in my training more often, like a supplement. I added longer duration slower paced runs two to three times a month. My recovery after the next event was noticeably faster. Then I swung to the other end of the spectrum. I started running more and more. Races went well but I got weak, at least to my standards. Balance.
I think having great relative strength, work capacity and aerobic endurance can all be had at the same time, and I think it's possible to a great degree for them to not limit each other. I'm going to run a 100 mile mountain race sometime next year. I'm not sure which one yet. I'll be taking the first steps with the following program.
Ah, well I can't seem to publish the document, so if you would like to see it, just send me your email and I will send it to you as an attachment.
Monday, November 22, 2010
NOVEMBER 15th - 21st
Monday
3x3 deadlift @330lbs
3x3 power snatch @130lbs
Then
20 burpees every two minutes for 5 rounds
Trying to maintain a 5 minute, 100 burpee pace (20 burpees in one minute).
Held pace for the first three rounds, but the last two were around 1:07 to 1:15.
Tuesday
One power clean @185lbs every 30 seconds for 10 minutes.
Then
2-4-6-8-10-12-14 reps for time
Sandbag get ups @80lbs
Box jumps @30"
Push press @2x 45lb dumbbells
17:22
Wednesday
A delightful un-timed, un-measured run through an industrial area west of the gym. I love railroad tracks.
Thursday
50 reps of a modified man maker @2x 25lb dumbbells for time
One rep = (all with the db's in hand) Push up, row right, row left, get up, hang clean, lunge right, lunge left, push press.
19:19
Friday
3x3 front squat @215lbs
3x3 snatch high pull @115lbs
Then
Nicole
As many rounds as possible in 20 minutes
400 meter run
Max rep pull ups
15,15,12,12,12,12 -78 total
Saturday and Sunday
Rest
3x3 deadlift @330lbs
3x3 power snatch @130lbs
Then
20 burpees every two minutes for 5 rounds
Trying to maintain a 5 minute, 100 burpee pace (20 burpees in one minute).
Held pace for the first three rounds, but the last two were around 1:07 to 1:15.
Tuesday
One power clean @185lbs every 30 seconds for 10 minutes.
Then
2-4-6-8-10-12-14 reps for time
Sandbag get ups @80lbs
Box jumps @30"
Push press @2x 45lb dumbbells
17:22
Wednesday
A delightful un-timed, un-measured run through an industrial area west of the gym. I love railroad tracks.
Thursday
50 reps of a modified man maker @2x 25lb dumbbells for time
One rep = (all with the db's in hand) Push up, row right, row left, get up, hang clean, lunge right, lunge left, push press.
19:19
Friday
3x3 front squat @215lbs
3x3 snatch high pull @115lbs
Then
Nicole
As many rounds as possible in 20 minutes
400 meter run
Max rep pull ups
15,15,12,12,12,12 -78 total
Saturday and Sunday
Rest
Sunday, November 14, 2010
NOVEMBER 8th - 14th
Monday
3x3 Deadlift @85% 1RM (325lbs)
3x3 Power snatch @85% 1RM (125lbs)
3x3 Bench press @lightweight (165lbs) *injury
Tuesday
10-9-8-7-6-5-4-3-2-1 reps for time
GHD sit ups
KB swings @53lbs
50ft bear crawl between each set
13:52
Wednesday
45 minute trail run
Thursday
21-15-9 reps for time
KB snatch left arm @53lbs
KB snatch right arm @53lbs
Clapping push ups
7:35
Friday
3x3 Front squat @85% 1RM (215lbs)
3x3 Clean pull @90% 1RM clean (195lbs)
1-3 ladder offset pull-ups, 3 second hold at top
3x 1-3 ladder small grip pull ups, 3 second hold at top
Then
10x 100ft sled sprint @135lbs
Saturday and Sunday
Rest
3x3 Deadlift @85% 1RM (325lbs)
3x3 Power snatch @85% 1RM (125lbs)
3x3 Bench press @lightweight (165lbs) *injury
Tuesday
10-9-8-7-6-5-4-3-2-1 reps for time
GHD sit ups
KB swings @53lbs
50ft bear crawl between each set
13:52
Wednesday
45 minute trail run
Thursday
21-15-9 reps for time
KB snatch left arm @53lbs
KB snatch right arm @53lbs
Clapping push ups
7:35
Friday
3x3 Front squat @85% 1RM (215lbs)
3x3 Clean pull @90% 1RM clean (195lbs)
1-3 ladder offset pull-ups, 3 second hold at top
3x 1-3 ladder small grip pull ups, 3 second hold at top
Then
10x 100ft sled sprint @135lbs
Saturday and Sunday
Rest
It's good to be back. I've been training pretty hard, keeping my focus on GPP and strength, and keeping the volume pretty low. I've set a few PR's in the last month. My deadlift went up to 385lbs, my back squat went up to 300lbs and my front squat went up to 250lbs. Nagging shoulder pain has held me back with almost all upper body movements, so pressing and gymnastic feats are a no go.
My plan here with this blog is to update once a week and hopefully garner some interest in one on one training. I've had the opportunity to work one on one with two amazing athletes lately and I really enjoyed it. I got to teach basic lifting and whip up a strength and core focused GPP program for Tiffany Pezzulo who is a pro cyclist. She's had a laundry list of knee trauma, and her squat looks better than most. I have also been working one on one with Damarques Johnson who is a pro MMA fighter and runner up on The Ultimate Fighter season 9. I got my start in MMA training with Damarques and it has been a pleasure to work with him. He's got a hard to beat work ethic, and I haven't seen him half ass anything I put him through. Even on his first session, two days after oral surgery, he pushed himself to the limit with bleeding stitches in his mouth. It wasn't pretty.
Friday, April 2, 2010
Two Crossfit cliches in one post.
I wasn't even going to workout today, but after suckering some people into doing Fran yesterday, I decided to give it a go. And by it, I mean Fran. People are always yapping about their Fran time, and too much attention is given to it. However, it is one of the most painful workouts I've ever done, so some of the attention is warranted. Am I going to tell you my Fran time? Yes, because I PR'd by almost a minute. Did I puke my guts out when I finished? Yes, yes I did. It's no badge of honor, but I did.
FRAN
21-15-9 reps for time
Thrusters @95#
Pull-ups
(4:34)
Now, if I could just be presented with an opportunity to thruster and kipping pull-up 21, 15 and 9 times in the real world, I'll be a real life elite athlete.
FRAN
21-15-9 reps for time
Thrusters @95#
Pull-ups
(4:34)
Now, if I could just be presented with an opportunity to thruster and kipping pull-up 21, 15 and 9 times in the real world, I'll be a real life elite athlete.
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