I want to start off by saying how excited I am to write this post. For a while, I felt like I was just coasting through life. I was not living a bad life, just one that I felt had nothing exciting happening. I have a wife, house, and started a business, but still I felt like nothing exciting was going on. Within the past month, especially the last week, things have gotten much more admirable for my family.
First I want to say thank you to CrossFit Eternal. This place has been a blessing to us. We have made so many new friends that we feel like we have known forever. I am being challenged again, which really helps me keep myself occupied. After one month at Eternal, I have officially been invited to participate as a dragon slayer. The dragon slayers are a group of comprised of people with the talent and admiration to make it to the CrossFit games. I currently train with the #4 female, #18 male and #29 male finishers in the 2012 Mid Atlantic Region. This is a great opportunity for me to push myself and train with the best of the best in the Charlotte area. It brings me back to my days as a college football player competing to be the best I can be every day.
The next thing that has sprung out of nowhere is the growth of my business. I created RAW Performance because I have a passion for living a healthy lifestyle. I know not all people have the money, time, knowledge ect.. to get the supplements and weightlifting equipment that they need to continue living a healthy life. I wanted to be able to supply people with these items at a much more reasonable price than the big chain stores. I like to get to know my customers and make new friends while seeing them exceed their own personal goals. In the last month my business has far surpassed any expectations I have had for it. I have made a lot of great contacts and even better friends through the growth of my business. Hopefully this continues to get bigger, and I can continue to change the lives of my customers.
Lastly, as many of you may know, my wife and I have been waiting on a house that was on short sale since the beginning of March. The more I thought about the house, the more reservations I had about it. It would soon need a new roof, new AC, new kitchen, and many more renovation that I did not want to think about. I never said too much because my wife was so excited about the house. By chance and boredom, I was surfing the internet this week and found some houses in a location that we were interested in. I found a brand new house that had just been built, cheaper than the house we were waiting on, and just about the same size. With it being a new house, all of the renovations we would have to make, were already done. We would be paying less, and ready to move in. I called the Realtor, and we looked at the house that night. Both of us fell in love with the house, and we found ourselves signing the paperwork on a brand new house the next morning. Everything should go through smoothly, and we should expect to be moving in mid-August. We can not wait to have the space to have our friends over and move around. This is another blessing, because this week we also found out that Tiffany made a 160 on her LSAT and should be a shoe in to get into Charlotte School of Law.
We have to stay humble, but this past month has been one of the best in my life. So many great things have been happening to us. I am glad that all of our hard work has paid off, and we are able to do the things that make us happy. I hope we are able to continue fulfilling all of our dreams and make those around us better people as well.
Wednesday, July 4, 2012
Thursday, June 21, 2012
6/21/12 BIG Strength Day
Today was a huge focus on strength. We had no met-cons, no on the minute stuff, just lifting heavy weight. These are usually my favorite days, but now I want to work on stuff I am bad at (sounds crazy, but I may actually want to go run a mile or something).
Snatch- Low Hang- 10x1
I felt very good on this today and did not fail at any reps. I worked up to 215 on my last set. If you recall, that was my max last week. So far at Eternal, I have gone up 25 pounds on this lift, in about 3 weeks. My goal is to hit 250 by the end of July.
Squat- 6x3
385, 385, 395, 395, 405,415(2)
I started out not feeling the squat today, but after a minor coaching tip and stance change, I felt better. I had my feet too wide apart which hindered my ability to track my knees outside of my toes. I narrowed my base, and it fixed a lot of the minor flaws and problems I was experiencing.
Strict Press- 5x3
135, 155, 165, 170, 180
I HATE press. I really don't like doing anything holding weight overhead, because my shoulders are too tight which makes it hard for me. I did OK at this, it just hurts. My last rep at 180 may have been a slight push press, but not huge.
Snatch- Low Hang- 10x1
I felt very good on this today and did not fail at any reps. I worked up to 215 on my last set. If you recall, that was my max last week. So far at Eternal, I have gone up 25 pounds on this lift, in about 3 weeks. My goal is to hit 250 by the end of July.
Squat- 6x3
385, 385, 395, 395, 405,415(2)
I started out not feeling the squat today, but after a minor coaching tip and stance change, I felt better. I had my feet too wide apart which hindered my ability to track my knees outside of my toes. I narrowed my base, and it fixed a lot of the minor flaws and problems I was experiencing.
Strict Press- 5x3
135, 155, 165, 170, 180
I HATE press. I really don't like doing anything holding weight overhead, because my shoulders are too tight which makes it hard for me. I did OK at this, it just hurts. My last rep at 180 may have been a slight push press, but not huge.
Tuesday, June 19, 2012
6/19/12
Went to Eternal early today. I prefer to get my work done in the morning, because if I want to do anything extra I can at night.
Strength:
Squat Clean 6x2
225, 245, 265, 280, 295, 305 (only got 1)
I have never done heavy reps on clean so 295 twice is probably a PR. I hit the first rep really easy every time, but the second one was always the tough one.
Skill work:
3 rounds not for time
5 Muscle ups
16 Pistols
5 HSPU (strict)
I only did 2 rounds of this because I wanted to start on my cleans. HSPU's are very tough for me still and I need to continue working that movement. Pistols felt great and muscle ups were OK. I need to try and practice a false grip and maintaining it through the movement. I think it will help me in the long run.
WOD:
3 Rounds
1min ME Squat Cleans 135
1min ME pullups
1min ME Push Press
1min ME situps
1min REST
I got 215 total. This was much easier than I expected when I saw it on paper. The squat cleans wee easy, but just take a lot of time. I would just butterfly as many pullups I can get without dropping off, so I could prepare for the push press because I knew it would be a strength. Mush press went well, and abmats were basically another 1 min rest. I am pleased with my score, but still need to work on maintaining my speed throughout the entire workout.
Strength:
Squat Clean 6x2
225, 245, 265, 280, 295, 305 (only got 1)
I have never done heavy reps on clean so 295 twice is probably a PR. I hit the first rep really easy every time, but the second one was always the tough one.
Skill work:
3 rounds not for time
5 Muscle ups
16 Pistols
5 HSPU (strict)
I only did 2 rounds of this because I wanted to start on my cleans. HSPU's are very tough for me still and I need to continue working that movement. Pistols felt great and muscle ups were OK. I need to try and practice a false grip and maintaining it through the movement. I think it will help me in the long run.
WOD:
3 Rounds
1min ME Squat Cleans 135
1min ME pullups
1min ME Push Press
1min ME situps
1min REST
I got 215 total. This was much easier than I expected when I saw it on paper. The squat cleans wee easy, but just take a lot of time. I would just butterfly as many pullups I can get without dropping off, so I could prepare for the push press because I knew it would be a strength. Mush press went well, and abmats were basically another 1 min rest. I am pleased with my score, but still need to work on maintaining my speed throughout the entire workout.
Monday, June 18, 2012
6/18/12
This month the dragon slayers are focusing more on improving strength rather than working conditioning. Next month we are switching gears and hammering out Met-Cons. I need improvement at everything but, since I have vastly improved my olympic lifting.
Strength:
7x1 Snatch
Then
5x2 Snatch @85%
Then
6x2 Push Press & Weighted Pullups
For the second straight week, I PR'd my snatch by 10 pounds. I hit 225 this week relatively easy. I failed 235, but I feel like I can hit it next week. The 5x2 was at 190, and I did not fail once. With the coaching I have gotten I am hitting weights that were my PR last month. I am very happy with these improvements.
My shoulders are by far my weakest part of my body and I feel like it holds me back on a couple things. I finished my last set of Push Press at 225 only once. I just hurts holding the weight over my head. I think it is due to a flexibility issue, so I will need to continue to improve my shoulder mobility.
Midline:
4 Rounds
25 Toes 2 Bar
25 Back extensions
I went to sets of 15 on the last 2 rounds. My core is not as strong as it should be and I need to continue to improve that.
Conditioning:
10x10 yard sprints (5-10 sec rest)
I needed some sort of conditioning so I decided to run a couple sprints after football practice. This was very easy, and I may extend it to 20 yards next week.
Coach Josh posted a very good blog today about trying to better yourself and improve everyday. Everybody can improve on something everyday. The goal is to be the best you can, and win everything you can, but the bigger goal is to improve upon your own records and times everyday. I am glad I have a coach that pushes me to get better everyday. He knows what each of his athletes need to improve on, and he helps us attack our weaknesses (ya I ran a 5k on Saturday...). I feel like I am right where I should be, and if I keep working hard, the results will continue to come.
Strength:
7x1 Snatch
Then
5x2 Snatch @85%
Then
6x2 Push Press & Weighted Pullups
For the second straight week, I PR'd my snatch by 10 pounds. I hit 225 this week relatively easy. I failed 235, but I feel like I can hit it next week. The 5x2 was at 190, and I did not fail once. With the coaching I have gotten I am hitting weights that were my PR last month. I am very happy with these improvements.
My shoulders are by far my weakest part of my body and I feel like it holds me back on a couple things. I finished my last set of Push Press at 225 only once. I just hurts holding the weight over my head. I think it is due to a flexibility issue, so I will need to continue to improve my shoulder mobility.
Midline:
4 Rounds
25 Toes 2 Bar
25 Back extensions
I went to sets of 15 on the last 2 rounds. My core is not as strong as it should be and I need to continue to improve that.
Conditioning:
10x10 yard sprints (5-10 sec rest)
I needed some sort of conditioning so I decided to run a couple sprints after football practice. This was very easy, and I may extend it to 20 yards next week.
Coach Josh posted a very good blog today about trying to better yourself and improve everyday. Everybody can improve on something everyday. The goal is to be the best you can, and win everything you can, but the bigger goal is to improve upon your own records and times everyday. I am glad I have a coach that pushes me to get better everyday. He knows what each of his athletes need to improve on, and he helps us attack our weaknesses (ya I ran a 5k on Saturday...). I feel like I am right where I should be, and if I keep working hard, the results will continue to come.
Tuesday, June 12, 2012
6/12/12
I got to catch up from yesterday so here it is.
6/11/12
Strength:
6x3- Weighted Dips and Weighted Pullups
Dips were at 95# and pullups were at 45#. I need to continue to work on pullups since they are much harder for me.
WOD:
"Filthy 50" (25min. time cap)
I tried pacing myself through the beginning half to try and have some energy for the end. The hardest for me were the knees to elbows and the burpees. At the 25min. cap, I finished 35 burpees. I probably would have been around the 28min. timeframe if I would have finished. It wasn't terrible, I just need to work on moving through everything and limiting my rest time.
After, I decided to try a new world record (LOL) for a 500m row. My previous PR was 1:25, but it was a couple of months ago. I started out with a 1:18 pace through the first 250, but began to slow and was down to a 1:25 at the end. I finished in 1:21 a PR, but I layed on the floor for 10 minutes, then couldn't walk for another 20. A 500m row all-out is one of the hardest things I have ever done.
6/12/12
Skill:
3rounds not for time
5 Muscle ups, 16 pistols, 8 ring handstand pushups (another LOL)
Muscle ups and pistols were easy, I was able to flip upside down, but could not do a push up, so I did 5 strict HSPU's for the final round.
Strength:
5x3 Deadlift
365, 385, 405, 425, 455 PR
I can't remember my last 3RM on deadlift, but I know it was not anywhere close to 455. I kept great form through 425, but 455 got shaky at the end.
WOD:
4x500m Row 2 min rest between efforts
1:33, 1:35, 1:40, 1:39
This was very hard after the deadlifts and my world record attempt from the day before (still LOL). The 3rd and 4th set were tough and I did not have too much left in me after that.
Coach Josh told me I need to work my met-con this month and try to improve my times on the workouts, especially on the bodyweight stuff. My Olympic lifting has been improving quite a bit, so I hope we will do some clean and jerk or snatch tomorrow to try and set another PR for the third day in a row.
6/11/12
Strength:
6x3- Weighted Dips and Weighted Pullups
Dips were at 95# and pullups were at 45#. I need to continue to work on pullups since they are much harder for me.
WOD:
"Filthy 50" (25min. time cap)
I tried pacing myself through the beginning half to try and have some energy for the end. The hardest for me were the knees to elbows and the burpees. At the 25min. cap, I finished 35 burpees. I probably would have been around the 28min. timeframe if I would have finished. It wasn't terrible, I just need to work on moving through everything and limiting my rest time.
After, I decided to try a new world record (LOL) for a 500m row. My previous PR was 1:25, but it was a couple of months ago. I started out with a 1:18 pace through the first 250, but began to slow and was down to a 1:25 at the end. I finished in 1:21 a PR, but I layed on the floor for 10 minutes, then couldn't walk for another 20. A 500m row all-out is one of the hardest things I have ever done.
6/12/12
Skill:
3rounds not for time
5 Muscle ups, 16 pistols, 8 ring handstand pushups (another LOL)
Muscle ups and pistols were easy, I was able to flip upside down, but could not do a push up, so I did 5 strict HSPU's for the final round.
Strength:
5x3 Deadlift
365, 385, 405, 425, 455 PR
I can't remember my last 3RM on deadlift, but I know it was not anywhere close to 455. I kept great form through 425, but 455 got shaky at the end.
WOD:
4x500m Row 2 min rest between efforts
1:33, 1:35, 1:40, 1:39
This was very hard after the deadlifts and my world record attempt from the day before (still LOL). The 3rd and 4th set were tough and I did not have too much left in me after that.
Coach Josh told me I need to work my met-con this month and try to improve my times on the workouts, especially on the bodyweight stuff. My Olympic lifting has been improving quite a bit, so I hope we will do some clean and jerk or snatch tomorrow to try and set another PR for the third day in a row.
Friday, June 8, 2012
6/7/12- BURPEES!
Another great day with great friends. I feel so blessed to have the opportunity to meet some of the people that I have met over the past week. Coach Josh may possibly be the best pure weightlifting coach I have ever had in my life- this includes my years playing college football. Last night I learned more about the squat in 45 minutes that I have learned in my 24 years of existence. I am very excited to see where this will take me.
Strength:
5x3 split jerk
205, 215, 225, 245, 255 (2)
I have never done multiple reps at a heavy weight on jerk, I have only done 1 rep sets. I feel like the hardest part of the lift was lowering the weight back to your chest. I would feel great on the first rep, then struggle on 2 and 3- something I will have to practice. My form has improved drastically with just 3 days of coaching, and I feel like everything Josh said has clicked.
WOD:
100 burpees for time
YUCK!!!!! I hate burpees and feel like I am pretty slow at them, but actually this wasn't as bad as I thought. I started out at a nice smooth pace and was at 23 after the first minute. My weakness is to just stop even though I could keep moving, and I did that a couple times around #37, #50, #75, and #90 (why 90, no freaking idea...I had 10 more- GO!!!!) Anyway, finished in 6:16. In the 7 minutes of burpees during the open, I got 93, so this was a hug improvement on something that I never practice. Tiffany absolutely shattered her record with finishing in 6:55.
Extra:
4x400m run
3min rest in between
I kept them all about the same speed- the legs were pretty tired from the lunges the day before and the burpees. 1:24, 1:27, 1:32, 1:23.
Strength:
5x3 split jerk
205, 215, 225, 245, 255 (2)
I have never done multiple reps at a heavy weight on jerk, I have only done 1 rep sets. I feel like the hardest part of the lift was lowering the weight back to your chest. I would feel great on the first rep, then struggle on 2 and 3- something I will have to practice. My form has improved drastically with just 3 days of coaching, and I feel like everything Josh said has clicked.
WOD:
100 burpees for time
YUCK!!!!! I hate burpees and feel like I am pretty slow at them, but actually this wasn't as bad as I thought. I started out at a nice smooth pace and was at 23 after the first minute. My weakness is to just stop even though I could keep moving, and I did that a couple times around #37, #50, #75, and #90 (why 90, no freaking idea...I had 10 more- GO!!!!) Anyway, finished in 6:16. In the 7 minutes of burpees during the open, I got 93, so this was a hug improvement on something that I never practice. Tiffany absolutely shattered her record with finishing in 6:55.
Extra:
4x400m run
3min rest in between
I kept them all about the same speed- the legs were pretty tired from the lunges the day before and the burpees. 1:24, 1:27, 1:32, 1:23.
Thursday, June 7, 2012
6/6/12
A little late with this post, but we went over to some new-found friends house last night and I did not have time to comment on yesterday's work.
Strength:
7x1 Snatch
135,155,175,185,195,205,215PR, 230(f)(lol more about this later)
Snatch felt very good. The coaching at Eternal is amazing and helped me PR on my first snatch day there. 215 went up very easy and I should have been about to get 225 no problem. I took the 5 off one side and left it on the other, so I was lop-sided with 230 on the bar and still almost hit it. Next week I should PR again at 225.
WOD:
2 Rounds
4min AMRAP
10 Wallball
10 HR pushups
2min Rest
4min AMRAP
10 KB Swings 2pood
10 walking lunges (really 20)
The first AMRAP was much easier and quicker than the second. Swinging the "big daddy" Kettlebell is on another level from what I am used to and it slows me down quite a bit. Wall balls were easy and pushups weren't terrible. I still think I left a little on the table.
1st part- 9 rounds+6 wallball
2nd part- 6 rounds+2 swings
Already, after only 3 days, we have met some great people at eternal. Everybody is very welcoming and it is just an overall feel-good atmosphere.We went over to Sean and Mona Catto's beautiful house last night and had an absolutely amazing time. They are just 2 flat out great people. We are excited to continue to meet new folks day in and day out.
Strength:
7x1 Snatch
135,155,175,185,195,205,215PR, 230(f)(lol more about this later)
Snatch felt very good. The coaching at Eternal is amazing and helped me PR on my first snatch day there. 215 went up very easy and I should have been about to get 225 no problem. I took the 5 off one side and left it on the other, so I was lop-sided with 230 on the bar and still almost hit it. Next week I should PR again at 225.
WOD:
2 Rounds
4min AMRAP
10 Wallball
10 HR pushups
2min Rest
4min AMRAP
10 KB Swings 2pood
10 walking lunges (really 20)
The first AMRAP was much easier and quicker than the second. Swinging the "big daddy" Kettlebell is on another level from what I am used to and it slows me down quite a bit. Wall balls were easy and pushups weren't terrible. I still think I left a little on the table.
1st part- 9 rounds+6 wallball
2nd part- 6 rounds+2 swings
Already, after only 3 days, we have met some great people at eternal. Everybody is very welcoming and it is just an overall feel-good atmosphere.We went over to Sean and Mona Catto's beautiful house last night and had an absolutely amazing time. They are just 2 flat out great people. We are excited to continue to meet new folks day in and day out.
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