Friday, November 15, 2013

My Workout Thursday November 14th, 2013

"Infatuation according to the Greeks, was an exaggeration of similarities.  Resentment is an exaggeration of differences.  Love is equally embracing both."
 - John Demartini


AM Session
HRV Green - 82- Resting Heart Rate - 45
AD 30 Mins Then stretch and foam roll for 20 mins

Afternoon Session
A1.  Good Mornings 4 Sets X 10 Reps; Rest 30 Seconds
A2.  Kneeling Single Arm Press X 6 Reps Each Arm; Rest 30 Seconds
A3.  Legs Lowering X 10 Reps; Rest 30 Seconds
A4.  Torso Row X 8 Reps Each Arm; Rest 30 Seconds

B.  30 Min Row Every 5 Mins Perform 5 Behind The Neck Snatch Grip Push Press

Notes
A1.  Used 95#, These killed my lower back in the past, they felt good today
A2.  Used 53#, for these.  The weight felt light, should've gone up
A3.  Done
A4.  Used 70#, I like these

B.  This was long, I didn't feel like rowing but my legs were beat up and I didn't want to run or do anything else to make them more tired.  Shoulder mobility is getting better, push press was a breeze.  2:05/per 500m average, 7,143 total meters.  



Thursday, November 14, 2013

My Workout Wednesday November 13th, 2013

No quote today, couldn't find any good ones.

AM Session
HRV- Green - 83
5 mile run, averaged 8:05 per mile pace.  Foam roll, stretch afterwards for 30 mins.  It was a beautiful morning.

Afternoon Session
A.  10 Min AMRAP @ 85%
250m Row
5 Body rows
10 Air squats

Rest 5 Mins

B.  10 Min AMRAP @ 85%
200m Run
20 Cal AD
20 DU's

Rest 5 Mins

C.  10 Min AMRAP @ 85%
7 Kb Swings
7 Slam Ball
14 Walking Lunges

Notes
A. 6 rounds, legs felt tired
B. 6 rounds, surprisingly the du's were the toughest part
C.  I lost track, not sure how many I ended up with.  Legs felt heavy.

Article-> PWO…I like this one.  When I have a lot of Pre and PWO shakes I gain weight.   Mike is a really smart guy.  He has a few other recommendations that I dig and seem to work better for me.
Maya and El - Bee








Tuesday, November 12, 2013

My Workout Tuesday November 12th, 2013

"Life is the sum of all your choices."
- Albert Camus


AM Session.
HRV - 83- Green, I slept good!
30 Min AD @ Z1 then 30 min of foam roll and stretch

Afternoon Session
A.  20 Min Every Min On The Min
Odd Min - 5 Strict Pull Ups, Change Grip Each Set
Even Min - 5 Weighted Dips @53#

B.  4 Rounds Of
50m Sled Walk Forward, 50m Sled Walk Backwards @90#
50m Suitcase Carry Left Hand, 50m Suitcase Carry Right Hand @70#
Wall Ball X 10

Notes
AM session was nice this morning
A.  Still working on shoulder mobility.  Strict chest to bar felt good today, dips felt light.  I should've gone heavier.
B.  Focused on getting glutes to fire during sled walks.

Video-> Rise and Shine… I like this video.  Working out in tough conditions makes you tougher mentally and physically.  How often do you workout in tough conditions?

Monday, November 11, 2013

My Workout Monday November 11th, 2013


AM Session.
HRV - Amber, didn't sleep well
60 Min Run, not sure how many miles I ran.  Kept my heart rate at 150 bpm, I felt good. 

Afternoon Session
A.  Back Squat 
Set 1.  5 @ 225
Set 2.  3 @ 275
Set 3.  2 @ 295
Set 4.  1 @ 315
Set 5.  1 @ 315


B.  Cluster Back Squat 
3.3.3 rest 15 seconds between mini sets, 3 mins after each set - 275#
3.3.3 -225#


C.  20 Min TGU with 53# 

Notes
A.  All of these felt good.  I wasn't sure how I would feel after taking most of last week off of lifting and losing weight.
B. These were all good. 
C.  Left side is weaker than the right side.  Focused on keeping my shoulders packed, opening up my hips and digging my heel in to get myself out of the lunge.  

New Goals.  I really miss running.  I took over a year off from running any races.  I recently ran Ragnar Trail and realized how much I missed it.  I had two night runs, they were both awesome!  It was loud by the exchange point and campsite but after a few mins of running, it was quiet and calm.  There was a full moon, the air was cool.  It feels good to find that rhythmic state and use all your senses, feel your heart beating hard, the cool air on your face, the sound of your feet.  I rarely run with music, it's distracting to me.  With music, I miss out on all the other cool stuff unwrapping around me.  My favorite time to run is in the morning just before sunrise.  My last run finished just as the sun rose, it was beautiful.  

So I'm gonna focus on running a few trail races this season and dropping some lbs.  My goal last year was to increase my back squat and front squat.  I hit both of those goals busted a few other PR's.  The problem is I gained about 12 pounds doing it.  So I'm gonna drop some weight and focus on running.  

I changed what I was eating and how much.  I'm down 6 lbs in a week and a half.  I feel light.
This is me winning first place!  Actually this is me after my worst of the three runs I had and not in first place.  It's fun to get yourself into a bad spot and mentally work your way through it.  I had a ton of self doubt running through my mind at this point.  
 



       

Tuesday, November 5, 2013

My Workout Wednesday November 5th, 2013

"I think everyone is capable of being a leader given the chance."
-Dana White


AM Session
I went for a 4 mile run this morning.  Didn't run hard, just cruised along.  Finished in just over 36 mins.  I've worked on fixing my squat technique since last winter.  Running seems to hurt a little more.  I'm sure the change in my squat mechanics has changed the way I run a little.  Anyways, rolled out with lacrosse ball and foam roller for 20 mins afterwards.

Afternoon Session.
A.  20 Mins of TGU with 53#, 1 left 1 right
B.  20 Mins of sled drag 95# + Farmer's Walk 100m with 70# each hand
C.  20 Mins Row, Every 5 mins 10 Body Rows

Notes
A.  Left side is much tougher than the right
B.  I made 6 trips with the sled and FW, forearms were tired
C.  Biceps were bugging a little on this portion, shoulder mobility is bad so getting the bar to my chest on the rows was tough, it's getting better though
I slept good, HRV was amber this morning, so I took it easy.  Should be better tomorrow.

Just finished this book for the second time.  I really like his approach to training, competition and life.  I like when people find the spiritual side of things.  For some people it's getting their first pull up, for others it's running a lap around the track without stopping, for others it's pushing yourself so hard physically that you feel like death.  There's a certain beauty in that feeling.  You learn a lot about yourself.  It allows you to realize that you're tougher and mentally stronger than you give yourself credit for.  All you need is to put yourself in that situation and see what happens.  Georges talks about that experience in this book, I dig it.  When was the last time you had a spiritual moment?      




Monday, August 5, 2013

My Workout Monday August 5th, 2013

"People will get no more out of life than they put into it."
-William Boetcker



A.  Three Sets Not For Time
Alternating Pistols X 5 Each Leg
BB Rows X 10 Reps
KBSwings X 15 Reps

B.  10 Rounds For time
500m Row
Burpees X 15 Reps

 Video-> Squats...Lots of good stuff in this podcast.  My sons judo instructor started practicing judo when he was 4yrs old.  He's 56 now.  He's won multiple titles, was a college champion and was on the U.S. olympic team.  When I asked him what made him a successful judo/ju jitsu athlete, he said basics.  He said it always comes down to basics.  Each time you hit a plateau, go back to the basics and most likely you'll have a break through.  Second point to this post is, do ju jitsu.  It's great for you mentally and physically.  I'm excited to get started back up!

    

Thursday, August 1, 2013

My Workout Friday August 2nd, 2013

"Be a life long or short, its completeness depends on what it was lived for."
- David Star Jordan



Good Stuff Right Here-> CrossFit DTP

The last two weeks have been really busy.  I was in Colorado last week for a family reunion.  This week we had a lot of stuff to do with the gym.  I haven't really had time to workout.  I plan on going today.  Here it is.

A.  Three Rounds Not For Time
Kb Clean and Press X 5 Reps Each Arm
Rope Ascents X 2 Reps
Hand Release Push Ups X 10 Reps


B.  20 Mins to Find 1RM Close Grip Bench Press

C.  Banded Triceps Extension X 100 Reps

D.  Six Rounds Of 100m Farmer's Carry Whilst Rocking 32KG KB

Article-> Exit Strategy...I haven't been performing O-lifts for awhile now.  Cleans and snatches kill my right wrist so I'm taking a lil break.  I miss em!!

Most people have a good idea of what they need to work on.  The key is putting time aside to work on it.  The skills you lack come back to haunt you.  Your CrossFit game is a chain.  Your only as strong as your weakest link.  How many weak links do you have and what are you doing about it?