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.
Thursday, June 21, 2012
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.
Tuesday, June 5, 2012
6/5/12
First off, I want to start by saying that my supplement/ weightlifting equipment business RAW Performance is taking off. I am very excited about this because it is a passion of mine and i love helping people reach their health goals. I have now designed a new website to hopefully make things run more smoothly for the customer. Check out the new website at rawperformanceshop.com
As for CrossFit, I had another solid day. Eternal's programming is much more volume than I am used to, but I feel like I am adapting well. My body has felt pretty good, and I haven't been too sore.
Extra Work: 3 rounds not for time- 5 muscle ups, 16 pistols, and HSPU's (I just did max effort each time since I am not very good at these yet- 6,5,4)
This was a good little warm up and skill work session. Muscle Ups were very easy, and 5 reps consecutively were not bad at all. This may be a PR since I have never done too many multiple reps in a row. Pistols were very easy and done quickly. HSPU's were strict which made it tougher. Considering I learned how to do these about a month ago, I have improved drastically.
Strength:
Squat 3x9 Tempo 3 down, explode up, no rest at the top
255, 275, 285
Normally I can knock out 315 for 9 no problem, but with the tempo of going down slow and no rest at the top, these were much harder. I need to practice moving through higher rep strength work and tempo work. These are some things that I never work on and need to practice.
WOD:
1000m row
THEN
21-15-9 Squat Clean/Box jump (135#/24")
I tried to pace myself through the row to save my legs for the squat cleans. I rowed a 3:30, but the set of 21 squat cleans were brutal. I did singles the whole time, but I would do three reps quickly then rest. I was very slow on the 21's and then moved a little better through 15's and didnt break up the 9's. This lets me know that I rested too much at the beginning and I need to work on moving better without resting. This will improve over time, and I feel like I am being pushed by the coaches much more than I am used to. Time: 14:46
As for CrossFit, I had another solid day. Eternal's programming is much more volume than I am used to, but I feel like I am adapting well. My body has felt pretty good, and I haven't been too sore.
Extra Work: 3 rounds not for time- 5 muscle ups, 16 pistols, and HSPU's (I just did max effort each time since I am not very good at these yet- 6,5,4)
This was a good little warm up and skill work session. Muscle Ups were very easy, and 5 reps consecutively were not bad at all. This may be a PR since I have never done too many multiple reps in a row. Pistols were very easy and done quickly. HSPU's were strict which made it tougher. Considering I learned how to do these about a month ago, I have improved drastically.
Strength:
Squat 3x9 Tempo 3 down, explode up, no rest at the top
255, 275, 285
Normally I can knock out 315 for 9 no problem, but with the tempo of going down slow and no rest at the top, these were much harder. I need to practice moving through higher rep strength work and tempo work. These are some things that I never work on and need to practice.
WOD:
1000m row
THEN
21-15-9 Squat Clean/Box jump (135#/24")
I tried to pace myself through the row to save my legs for the squat cleans. I rowed a 3:30, but the set of 21 squat cleans were brutal. I did singles the whole time, but I would do three reps quickly then rest. I was very slow on the 21's and then moved a little better through 15's and didnt break up the 9's. This lets me know that I rested too much at the beginning and I need to work on moving better without resting. This will improve over time, and I feel like I am being pushed by the coaches much more than I am used to. Time: 14:46
Monday, June 4, 2012
6/4/12
Absolutely awesome day! I am in love with where we are at, and the people there are even better. I feel like this is where we should have been from the beginning. I can tell that after a little training and coaching, I will be shattering PR's on a daily basis.
Strength:
Clean and Jerk-7x1
185,225,225,245,265,275(f),275PR
The clean was very easy, but the jerk is still what I need to work on. Josh is a phenomenal coach and he made things seem so simple. I think I still have 10-20 pounds left in the tank. My goal is to hit 300 by the end of July.
Clean and Jerk-3x3 80-85%
I used 225 for all the reps here, and this is when I really felt like this is where the jerk really started to click. I am very excited for the next clean and jerk day.
Met-Con-
100 double unders
50 pullups
25 Burpees
50 pullups
100 double unders
12:11 I started off very strong and was doing a pretty good job until about halfway through the burpees. The second set of pullups I had to break into sets of 5 and the last set of double unders I started off doing sets of 10. I could not feel the jump rope in my hands from like of grip/shoulders. I should have done a little better, but that is what practice is for. I had to do the met-con by myself because I got there early and I think that slowed me down slightly. Either way, it was a great day and I am excited to go destroy squats tomorrow.
Strength:
Clean and Jerk-7x1
185,225,225,245,265,275(f),275PR
The clean was very easy, but the jerk is still what I need to work on. Josh is a phenomenal coach and he made things seem so simple. I think I still have 10-20 pounds left in the tank. My goal is to hit 300 by the end of July.
Clean and Jerk-3x3 80-85%
I used 225 for all the reps here, and this is when I really felt like this is where the jerk really started to click. I am very excited for the next clean and jerk day.
Met-Con-
100 double unders
50 pullups
25 Burpees
50 pullups
100 double unders
12:11 I started off very strong and was doing a pretty good job until about halfway through the burpees. The second set of pullups I had to break into sets of 5 and the last set of double unders I started off doing sets of 10. I could not feel the jump rope in my hands from like of grip/shoulders. I should have done a little better, but that is what practice is for. I had to do the met-con by myself because I got there early and I think that slowed me down slightly. Either way, it was a great day and I am excited to go destroy squats tomorrow.
Sunday, June 3, 2012
6/3/12
Well, a lot has happened since my last post. I got in touch with Josh, the head coach at CrossFit Eternal talking to him about competition training. I went in and trained with his athletes that made it to regionals, or are very close. This group of people is called the dragon slayers lol. The work volume is very intense and very heavy. This is something I have been preparing for, and what my goal is for CrossFit.
Saturday-
Strength
5x5 back squat- I worked up to 335 in this, but my legs were a little sore from squatting the day before. I wish I could have done a little more, but it was a solid squat session.
We then practiced max distance handstand walk, which I PR'd big time with about 10 feet. I never do any sort of practice being upside down.
WOD-
20 min- Even Minutes-Push Press 155# 15reps, Odd minutes- Kettlebell swings 72# 15 reps. I was able to make it through 4 whole minutes. I have neve swang the 72# kettlebell, or done 155# on push press for multiple reps. I dropped down and for the rest of the time i did 5 push press and 8 kettlebell swings. This was very humbling, but exactly what I need.
After, we did some core strengthening- 25 GHD situps and 1min weighted plank holds, 5 rounds. This is another weakness of mine and Josh told me just to stick to 2 rounds.
I had a TON of fun there, working with an amazing coach and people that are like-minded. We all have the same goals and all pushed each other. The dragon slayers are a very tight nit group, and I feel very honored to be welcomed by them. So, as of tomorrow, we will be training at Crossfit Eternal in Charlotte. Tiffany was also very welcomed and told that she has a lot of potential and will be put on a competition type programming as well. We are very excited for this and can not wait to get started and see the results.
Saturday-
Strength
5x5 back squat- I worked up to 335 in this, but my legs were a little sore from squatting the day before. I wish I could have done a little more, but it was a solid squat session.
We then practiced max distance handstand walk, which I PR'd big time with about 10 feet. I never do any sort of practice being upside down.
WOD-
20 min- Even Minutes-Push Press 155# 15reps, Odd minutes- Kettlebell swings 72# 15 reps. I was able to make it through 4 whole minutes. I have neve swang the 72# kettlebell, or done 155# on push press for multiple reps. I dropped down and for the rest of the time i did 5 push press and 8 kettlebell swings. This was very humbling, but exactly what I need.
After, we did some core strengthening- 25 GHD situps and 1min weighted plank holds, 5 rounds. This is another weakness of mine and Josh told me just to stick to 2 rounds.
I had a TON of fun there, working with an amazing coach and people that are like-minded. We all have the same goals and all pushed each other. The dragon slayers are a very tight nit group, and I feel very honored to be welcomed by them. So, as of tomorrow, we will be training at Crossfit Eternal in Charlotte. Tiffany was also very welcomed and told that she has a lot of potential and will be put on a competition type programming as well. We are very excited for this and can not wait to get started and see the results.
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