12/30/2011

Deadlift: 415x5, 415x5, 365x10

Metcon: 5 rounds for time
-50 foot overhead walking lunge 45#
-21 burpees

Bud- 7:27
Moses- 8:08
David- 11:27ish

Stamina: 5x1 min on 1 min off intervals complete 30 kbs under a minute

Round 1 : 52 seconds
Round 2 : 51 seconds
Round 3 : 49 seconds
Round 4 : 54 seconds
Round 5 : 46 seconds

Deleted Facebook today.....for now.... lol

12-29-2011

Moses waiting for regional to get under way

Good day today.
warmed up/ stretched for about 45 minutes today which felt amazing. Usually I'd get too ancy but today I had the extra time so I decided to spend it wisely.
3x5 Front squats: 275, 275, 275
felt heavy but doable, next time 285# will be there.

Then I hit some heavy hang cleans because I was bored.
1x5 Hang Cleans: 245, 265, 285, 295, 305

Missed 305# about 4 times before I got it.. Just had to man up and stand with the bar.

After Moses and I did a good met-con.
3 rounds:
7 muscle ups
21 DB thrusters 35#

I elected to do mine strict because kipping muscle ups are way too easy.
I really don't like Db thrusters, for that same reason I will start doing them more often.

Tomorrow I have 3x5 dead lifts at 415# then we are going to  hit 2 wods:

Big Johnny (one of my beastly amigos ) texted me this wod...
5 rounds:
-50ft OH lunge walk 45#
-21 Burpees
Big Johnny got 8:58

His score is awesome and it's going to be hard to beat but I'm going to get after it tomorrow and really try to test my power out put. I would really like to go sub 8 and I'll have moses there to push me.


Then we will hit 5 rounds:
-1min 30 kb swings
-1min rest

Going to be a burner I have only got 30 on the first round of this wod. I usually get in the high 20s for the last 4 rounds. Tomorrow will be 5x 30 reps unless my arms fall off

12-27: Another personal best

Todays training: 

Work up to a max Power snatch: 95-145-195-235-240(pr)-245(pr)

Find heavy Power clean: 145-195-235-285-285-305(f)-305(f) 

Find Heavy split jerk: 285-285-305-305-315

***Didn't have the explosion i usually do with my pwr cleans. Not worried, Yesterday's 3x5 squats left me wrecked so the fact that I pr'd anything today is pretty remarkable..

Skill/Metcon: 

100 double unders

30 ghd sit ups

15 EROM HSPU

100 double unders

20 ghd sit ups

10 erom hspu

100 double unders

10 ghd sit ups

5 erom hspu

Bud: 13:31 Would have been a lot faster had i done it right... I did 30 ghd's on the second round and 21 on the 3rd when Moses stopped me and told me the last set was only 10.... I was wondering how he caught me so fast on the second round of ghds..... Duh!

Stamina work: 

400m row

rest 2 min

400m row

rest 1:30

400m row

rest 1 min

400m row 

rest :30

400m row

My scores: 1:19,1:21, 1:25,127,1:26 not very competitive against anyone whos good at rowing, but its good improvement for me. 

Rest/mobility day tomorrow

Still following the program I posted earlier this month, I have seen nothing but positive results.

Before starting this months program my Maxes looked like this:

FS: 315#

double unders: 67

5RM back squat: 310#

Clean & Jerk: 293#

Split jerk: 315#

Power clean: 290#

5rep OHS:225#

Snatch:225#

Thruster: 225#

Power snatch: 220#

And Now:

FS:340#

DU: 117

5RM Backsquat: 330#

C&J: 305#

Split Jerk: 325#

Power clean: 305#

5rm OHS: 335#

Snatch: 260#

Power snatch: 245#

Thruster: 255#

Now I can do multiple pistol squats on both legs, I don't roll off the rower anymore, I've actually improved my rowing a lot since November. Can't wait to see what happens this time next year. CAN I HEAR SPONSOR!?!

What a day 12-26-2011

Team Excel @ Octobetfit.

Had a great Xmas, I woke up ready to work off what i ate. I made my normal eggs and spinach, grabbed my over sized cup of coffee and was out of the door by 8:20

5-5-5 Back squats
330, 330, 330
last 2 sets were the hardest squats i've EVER done.. last time I backsquatted 330# it was trying to find my 1 rep max. extremely happy about getting 3 sets of 5 reps today.  last 2 squats of each round got ugly so next week rather than sticking with my progression work and adding weight i'll do 3 sets of 7-10 reps with 315# that will be big for me.

21-15-9
overhead squat 95#
burpees

maintained about 85% the whole way through and finished in 4 minutes, 6 seconds slower than Moses.


Next we pulled sleds: 5 rounds of 40m forward, 40m backwards
-did this wod with 2 of the girls from the gym. It was nice getting the rest between sets. usually Me and Moses would just hit this back to back. with the girls being there and having to change weights and strap up it worked out to be about 2 minute rest between each pull. I ended with (3) 45's and a 35 on my last round, felt good.

Moses and I had lunch then hit a 50# db squat clean thruster ladder that lasted about 10 minutes...
We started at 5 and add a rep every minute on the minute until we couldnt complete the set. Once we cannot finish the set in the minute you rest  a minute then go back down the ladder to 1.
I tapped out at the set of 8's Moses finished the 9's. This was way more intense than I was expecting.
my score was 5-6-7-8-7-6-5-4-3-2-1

Next I did a series of Muscle up + Ring hand stand push up work, we are curious to what twists they are going to throw at us for the oc throwdown so we are trying to be ready for everything..
Moses worked on his oer head pistol squats as I did my 50 hollow rocks with 5#

Finished with tabata hand stand hold.... I am exausted....
Tomorrow morning were back out to stockton to train with the big dogs at cf 209!

12/15 EBK EVERY DAY ALL DAY

http://www.youtube.com/watch?v=H6rw_y74-jQ

SHOULDERS ARE WRECKED FROM MON/TUES/WED STILL SO I DECIDED TO TAKE IT EASY TODAY.

WORKED UP TO A 1 REP MAX FRONT SQUAT AND SURPRISED MYSELF WITH HOW IT WENT DOWN...
245X5 (EASY), 295X2 (2 SEC PAUSE), 325X1 WHICH WAS A NEW PR, LOADED UP THE BAR WITH 335 AND WAITED ABOUT 3 MINUTES... THEN DECIDED I WOULD GO FOR BROKE AND ADD 5 MORE LBS TO MAKE IT AN EVEN 340LBS... BEFORE I TOOK THE BAR OFF THE RACK MOSES ASKED ME IF I HAD EVER BACK SQUATTED 340#... "NOPE" TOOK THE BAR OFF THE RACK, TOOK A COUPLE DEEP BREATHS AND NAILED IT!

I HAVE BEEN WORKING ON MY STRENGTH A LOT LATELY, STILL 50/50 WITH MY MET-CON BUT MORE CONSISTENT. ALL THE PROGRESSION WORK IS PAYING OFF AND I'M SEEING HUGE IMPROVEMENTS.

RIGHT NOW MY 1 RM FRONT SQUAT IS HIGHER THAN THE HEAVIEST BACK SQUAT I HAVE EVER DONE... PROBABLY MEANS I NEED TO GO FOR A NEW 1 REP MAX SOON, BUT I DON'T WANT TO THROW OFF MY PROGRESSIONS. LAST TIME I WENT FOR A 1REP MAX IN BACK SQUAT I HIT 330# WHICH HAPPENS TO BE THE WEIGHT FOR MY 3X5 COMING UP ON MONDAY.

AFTER I DID A SHORT METCON JUST TO GET SOME WORK IN..
3 ROUNDS:
-3 FRONT SQUATS@ 245 WITH NO PAUSE AT THE TOP
-30 GHD SIT-UPS 10AFAP, 10SLOW, 10AFAP

ABOUT THE TITLE OF THE BLOG... HAS TO DO WITH ONE OF MY BIGGEST INFLUENCES. BROTHA LYNCH HUNG HAS BEEN BLASTING THROUGH MY HEADPHONES SINCE HIGH SCHOOL. "BLH" IS A CRIP FROM SACRAMENTO, CLAIMS TO BE SICCER THAN JEFFERY DAHMER, AND A MIXTURE BETWEEN RICHARD CHASE AND AL CAPONE... HES A TWISTED MF'R. HONESTLY I HAVE NO IDEA WHY I ENJOY HIS MUSIC... BUT IT GETS ME AMPED UP. I KNOW ABOUT 20 OF HIS SONGS OFF THE TOP OF MY HEAD AND WHEN IT STARTS PLAYING. IT TAKES ME BACK TO BUS RIDES TO TRACK MEETS WHERE I WOULD GET LOST IN HIS LYRICS. IF YOU WERE TO GO ON YOUTUBE AND CHECK OUT "BLH" I'M WARNING YOU HES VERY CONTROVERSIAL AND YOU MAY HAVE NIGHTMARES... OR YOU MIGHT JUST FRONT SQUAT 10#'S OVER YOUR BACKSQUAT MAX...

12-13 What a day!

Jeff Tucker and Dusty Hyland giving me pointers for my muscle ups.

Yesterdays workout(s) Included many weighted dips and pull ups.

I woke up this morning feeling Sore! I knew today was going to be rough, I did my normal warm up routine minus the rowing and double under's.

I rolled out, did the Mwod and then hit 4 sets of L-sit rope climbs with 3 minutes rest in between each. This is my progression work im adding in, I'm adding 1 ascent every day this week and resting 3 minutes between each set.

Come next monday ill start back at 3 and rest 2:30 between each set in staid of 3 minutes. And the ultimate goal is: by regional time i'll be doing multiple unbroken rope climb L sits without resting at the bottom, Another long term goal for this is to get the one pull climbs(grabbing the rope over head and pulling to hip in one single pull) Progression is my mission and I will continue to to chase these standards until I am good enough to compete in the sport of rope climbing. For this i need to get strong.

After my rope climbs I taught a class, then 2 elements classes. 

Then Moses and I headed down to CF209, There we met up with: The man himself Gabe Subry, Xavier, a big dude named mike, and another badass regional athlete named Zach.. There was one other dude but I forgot his name but I dont care cuz he'll never read my blog. Anyway we still had some time to get in our strength work before they started their metcon so I warmed up...

Then max power snatch: 235# PR!
Max power clean & jerk: 305# PR! at little press out, but fuck it... counts in crossfit. =]

check out the video.

http://youtu.be/iO2eQZBjh00

Then we hit the met-con
3 rounds:
-400m run
-14 push press 135#
-7 kipping muscle ups


My time- 9:31
Moses-10:44
didn't hear any of the other guys times but everyone finished within 2 minutes of each other. These guys are great to train with, they push me.... I do my best to push them. We all get better and it works out great. Tomorrow I will only do rope climbs and M-wod. maybe 3 or 4 M-wods the way I'm feeling right now. I think I'm going to hit Mary Friday so I can work on my pistols a little more, I'll be using my roll up method to build the strength in order to get REAL pistols... Keep hammering the weaknesses baby!

12/12/11

Inspired by the cert this weekend. Stepping it up another level

12-6

Got some good work in today, snatched 245# this morning which felt pretty good.

after Moses and I went to CF 209 sport to workout with Gabe Subry, My calves were blown up from yesterdays wod(s) I did about 600 double unders yesterday alone and a metric shit ton of high intensity box jumps. As soon as I heard 400m sled walk with 4 45# plates on the sled I knew today was going to be interesting. About 6 steps in my calves were on fire and was thinking about turning back, I knew I wasn't going to but I wanted to BADD!!! It was just a warm up for Gabe, Moses, and X but for me it was max effort... I never pull my sled and when I do it's less than 3 plates and less than 100 meters... They finished a good 100m infront of me... I was humbled by that stupid sled. I need to get stronger.

Next we did another weakness of mine, 1k row coupled with 200 double unders for time. Luckily it was only 1 round, anymore and I would have been there all day... I did notice I am getting way better with my double unders, like everyone the more i start to fatigue the more my technique goes to shit. I was impressed by Moses today, he kept up with Gabe on the sled and actually finished infront of him on the row/ double under. I only point out that i'm impressed because Gabe is known as a beast among the CF community, he's made the cut for the CF games the last 2 years in a row and did great at the regional 3 years ago.


So now i think i've fixed the problem, I got a sled i have a bunch of weights. after my morning workouts around 12 every day i'm going to pull my sled 400m, starting out with 3 plates rather than 4.

12-1-2011: I love this stuff

Went to the gym around 1 today to meet a client for his final personal elements class. He moved really well through all the movements so we finished with about 10 minutes left in his hour long session. Worked out perfect because right as he was leaving Moses pulled up and we got right to work.

Strength: Find 1 rep max Clean and Jerk

Warmed up with bar a bit then started doing singles adding weight after each rep : 65, 115, 165, 185, 215, 265, 285, Then went for 305! and was successful. Finally in the 300's!

As i stood up from the clean the only thing going through my head was "If you can clean it you can jerk it" Just a que that gives me confidence after coming out of a heavy squat clean. Big time goal taking 300+ lbs off the ground and putting it over my head.

After that, Moses and I did a fun Metcon:
21-18-15-12
-400 m Run
-Push Press 135#

I got around 11:36 and Moses got 12:18
This is my kind of workout, short runs with light weight

We had the symphony music playing so I was in the zone when I came in from the runs, I like not having the distractions. May sound weird but there was a few times during this workout where I zoned out and had what i can only describe as a spiritual experience.. I  do this often but not so much during the workouts where I  go into deep thought about how great I have it...I do exactly what I want to every day of the week, couldnt be happier with the way life is unfolding before me... I help people for a living, better myself everytime i step into the gym, my bosses are some of the greatest guys I ever met, my training partners want to win just as bad as I do, I meet beautiful goal oriented people every day, my family supports my dreams and believes in me just as much as i do, this list goes on and on. I cannot express how thankful I am to be in the position I'm in. Its amazing. Now back to work, I hear Moses's footsteps getting louder.

After the Metcon I relaxed for a little over 2 hours then started the second portion of my
Strength work: front squats
about 5 sets of 3 (banded)front squats with 185#, I used the same bands every time... What this does is help me work on my explosive power, if I dont stand from the squat as hard as i can gravity+band tension is going to rip that bar right to the ground. From 185 # I moved up to 205+bands did a set of 5, then 235+ bands for another set of 5, then stripped the bands and hit 265# for a set of 5. My legs were ready to give in about 3 reps in.

Tomorrow will be 3x5 dead lifts and "Cindy"
 Amrap 20 min
-5 pullups
-10 pushups
-15 air squats

This was my first official crossfit workout and by far my favorite, my personal best is 28 rounds and i'm looking to improve on that tomorrow, we'll see... these squats can get ugly fast and lately my air squats have been nasty.

As always I will give my best, train hard, train smart and have fun.

11-27

From Left: Bud, Karina, Mateo, Andrew, David, Moses, Daniel, and Oscar (first cf wod ever!)

 Had a blast working out with some of the people from Excel on turkey day, 8 people showed up and we all got some good work in. Originally planned on doing regular "helen"then Moses suggested we do this: For time:

Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups 
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood 
12 Pull-ups

"Pyramid Helen"

Friday I did a team wod at Excel, wasn't very happy with my performance so I decided to come back later that night and workout with Moses we did this Amrap... I was feeling pretty wrecked going in so just paced this workout trying to stay within a few reps of Moe, I need to stop doing that and force myself to push the pace. Somewhere around the 7th round I kicked it into a higher gear and started feeling better.

Saturday night we chose the hero wod "Garrett" on this I was planing on going slow getting in the skill work, so i started with the rings about 6 inches from the floor. 3-2-1-go i realized Moses did give a shit about my skill work and was going for a good time on the white board... So after my 75 airsquats (which need alot of work) get back to that later... I did the first 2 rounds with the rings at 6 inches and for the last round i lowered them to about 2 inches from the mat which made a huge difference. My air squats absolutely suck, anything over 25 unbroken and my legs decide they don't need to work anymore. I'm going to start incorporating max rep air squats at the end of met-cons..

Other than the squats, training has been going great. I finally shook the cold and have been happy with the way I feel, I'm pretty confident with the game plan me and Moses have going into the O.C. Throwdown, here's "The master plan"

All of December.
----Pre workout: MobilityWod - Dynamic Warm up - 100 double unders for time - 1,000 m row - foam roller

----Workout: Strength component - Warm up with Met-con movements - Met-Con - 10-20 minutes work on weakness

---- Post workout: Gymnastic Wod for quality of movement - eat - rest - fuel for next day

----Met-cons are undecided until the day of.

----Strength work:

Mondays: will always include my 3x5 back squat progressions during the strength component

Tuesdays: will involve some sort of Olympic lifting


Wednesdays: Rest, or active rest depending on how I feel

Thursdays: switching off with 5-3-1 Over head squat and front squat progressions

Fridays: Deadlift & strict pull ups

Saturdays: Rest (no strength work, met-cons are highly likely)

Sundays: Rest (no strength work, met-cons are highly likely)

11/22

Moses at the FSC.

I have been slacking on the blog posts lately because I've been busy working on my fitness.... The last few weeks of training have gone great! Smashing personal records and learning coaching cues every day. For the last 2 weeks or so Nick took over the 4:30 pm class so i get to spend a lot more time with my old high school coach/ training partner...Watching the way he teaches the class is just as inspiring as watching him go 100% in workouts.. After the 4:30 class goes I do the 5:30 class and try to use some of the cues I over heard Nick use in his class.... Yesterday the one he used that really clicked and seemed to be a fix to all shitty positions was the "internal weightbelt." An awesome cue, when setting up for any movement you want to make sure your trunk is tight, not just flexing your abs or getting your lumbar curve..Think tight like Tyson is punching you in the stomach tight..Take a deep breath, hold it down in your belly contracting every muscle around your spine creating that solid base. The analogy I like to use is the soda can.. picture your torso being a soda can or beer which ever you prefer... put a weight on an empty soda can..its going to crush to the floor.. Now take a big deep breath seal that can make sure everything is tight and that can is going to be able to support a larger load. I learn a new cue from Nick almost every day, this one really hit home though.

Anyways.... on to the training...

-1st off, rowed a 1k at damper setting 10, my rowing still needs alot of work.
- 3x5 back squat... 315, 315x4, 310, still wrecked from the weekend Next Monday i'll get the 315 for all 15 reps. Also was my first time squatting that heavy with out oly shoes... I didnt like it, probably means i should do it more...
-then 10-15' rope climbs for time. my score: 2:23
- "GHD Annie" with 30 ball over bar buy out... brutal! my score was a pathetic 12:38
-finished off with tabata hs holds and the 1441 stretching program.

Feeling stronger, I would have done better on that wod had i not gone 150% on Saturday at the Fall Strength challenge, I placed second which i'm happy with, next year I'm shooting for #1 not just podium. I was good to see mine and moses hard work on display, we have a great thing going him and I training together, we push to our limits everyday and seeing the results (both top 10 finishes) feels awesome. 1 more step towards the games.

11.11-13.2011

 

11/11: Rib dinner at Famous Daves in Tracy, Bowling in Manteca and then watched Immortals also in Manteca. Got back home around 1:30 Great night.


11/12
22nd anniversary of my birth day: Got to workout with Vince Carter from CrossFit 209 today.
I did 3 sets of each resting 1 minute between each set
-max distance handstand walk
-25 unbroken Kb swings with 70# kb
-500 m row


12/13
I bought myself a weight vest as an early birthday present and finally had the chance to use it. I had an elements class at 1 so i got to the gym about an hour early to get some work in.
Wod: With 30#'s in the vest
21-15-9
--dead lift 135#
--pull up
--ring dip
My score- 9:52rx
The ring dips were much more difficult than i was expecting, I ended up breaking them into singles early on. I was just looking to get some work in. After I loaded (2) 45# weights on a sled and dragged it 400m, this is something i'd like to start incorporating in my warm ups. Jason Khalipa told the CF 209 guys about it and they passed it on to me. Vince Carter from 209 said they pull (4)45# plates on the sled, there is no way I would have finished that under 30 minutes.. The 2 plates wrecked my posterior chain. Baby steps... baby steps.. After that I did a set of max strict pull ups and got to 20. Kind of disappointing because I told myself at the 2011 cf games I would work on my strict pull ups more, i literally haven't tried a max rep strict pull up set since being in Carson where i got exactly 20. In my own defense I did do weighted pull ups earlier today and may have still been fatigued from that. My goal by next year at the CF games is 25-30 strict pull ups.




JDHIV

11-9-2011 REDEMPTION!!!

Me and my old training partners Dirinna and Zeek.

2 great wods today
WOD1: 3 rounds for time of 30 squat snatches 75# and 30 wall ball shots 20#s.
The way Mainsite wrote this up had the wall balls before the snatches,
 As i was getting ready to start the wall balls, Moses said no its snatches first. So i quickly ran to the bar and started my snatches, got through the first round almost unbroken, I got to 25 and took a couple deep breaths then got the last 5 and cranked out 30 wall ball shots...From that last wall ball shot in the 1st round and on this wod was an uphill battle. My back was cramping up every time i would grab the bar... Horrible feeling seeing Moses get through the first 15 or so in the second set without stopping. Kept thinking to myself why wont you pick it up, the weight was light on my legs it was all in my lower back, I got the first 5 and dropped, got to 15 and did singles and doubles for the rest of the wod. I was so frustrated by the end of the 3rd round hen i finally got done with the snatches i did the wall balls unbroken.
my score- 22:50....(I was pissed)


My back was way tighter than it ever got before in a CF workout, I was really struggling to snatch 75#!!! WTF! After the wod I did a static mobility routine that i learned from Ralph Ruiz at the CF football cert, and that made a huge difference.http://www.onefourfourone.com/get_after_it/static-mobility-complex/

Me and Mo agreed to meet up at 430 and do the hero wod with the class.


“Bradley”

10 rounds for time:

100 m sprint

10 pull-ups

100 m sprint

10 burpees

rest 30 seconds

My score - 19:16

I put the last Wod behind me and busted my ass on this one. I got out early and kept a fast pace.
Nick was running the class and for me that's all the motivation I need. That guy knows exactly what to say to get me fired up. He stated that this workout was to be done fast and furious and thats exactly how i attacked it. Reminded me of when he used to push me in high school. I busted my ass in an effort to show Nick what kind of monster he created. I think I'll do most of the 4:30 classes from now on. When I finished I wasn't sure if i did 10 or 11 rounds, either way I was MOVIN!! Running hard for a short distance is one thing I can tolerate better than others, that's my specialty.


Felt really good about the workouts i did today, crushed my body working my weaknesses early with the high rep lightweight squatting movements. Then dominated the hero wod. I love my job and the sport of crossfit. Its always great to feel progression, not just physically but in life. I see myself going in the right direction and couldn't be happier.


Random thoughts: Thinking December 1st is the perfect time to start growing out the facial hair... Mustache March is right around the corner and ill be ready.

11-7-2011

When I go back to school, I will dominate my old track times.

Already a good training day, got my 3x5 backsquats in. used 10#'s more than last week. so 295# and it went up easy, cant wait to hit 305 next Monday. That'll be a PR... I know weak... But baby steps my friend, baby steps... after Me and Moses hit a Metcon:

300m Row (I rowed 400 the first round... Stupid)
20 Lunges with 135# on shoulders
300m Row
15 Lunges 135#
300m Row
10 Lunges 135#
300m Row
5 Lunges 135#
Great Wod
My score - 8:10
Moses - 7:31
wish i would have done it right, we would have been neck and neck...
I tried my best to catch up but Moses is a very strong rower and I wasn't very efficient.

Tonight we will redue the Urankar burner from a month ago.
7min AMRAP
1-2-3-4-5-6-7-8-9-10-11.....
-95 # thruster
-70 # KB swings

last time i got 9 rounds plus 10+ 1
It'll be a burner.

Sunday 11/6/2011

Training tonight : 6 sets of 2 snatch grip push press, building up to a heavy double. every second rep i would hold for 10 seconds drop the bar and immediately do 2 40" box jumps working on being explosive. I ended up getting: 215, 235, 245, 255,275(F), 260

Then Metcon was a bitch! we were prepping for the Fall Strength Challenge coming up and decided to try one of the workouts... but we ramped it up a bit... it called for a 90# sled push

This is what we did:
5 rounds for time
5 power cleans @145#
90ft Weight tree push that included 3 turn arounds at 540#(this was the ramped up)
1 wall climb
10 kb snatches @ 53#
1 wall climb
90ft weight tree push with 3 turn arounds @ 540#
Buddy-29:02
Moses-27:40

so the FSC calls for a 90# sled and we didnt have that so we had to improvise... we did have 2 rolling weight trees and enough room to stack on 12 45# bumper plates.

the weights were awkward to maneuver and i was ready to quit in the first minute. Glad I finished, but not happy with my performance. I did give it everything i had in the last round to the point i was rolling around on the floor unable to get up afterwards. Tomorrow will be Mainsite and rest.

11.5.2011

Good wod today, was going to do this months painstorm but. decided to modify it a little to help me work on my weaknesses. So instaid of doing the 800m runs it called for I chose to sub 600m rows. Pretty happy with my results, I wish I didn't have to do this workout alone, if moses were next to me id have 4 to 5 more rounds.

November 3rd & 4th

 What i would listen to before every 100m dash in high school, the intro still raises hairs on my neck

Thursday: Overhead squats
165 x 5
190 x 5
215 x 3 got off balance and had to retry
215 x 6

O.C. Throwdown wod with Moses and Melody at Open gym:
5 rounds for time:
-8 bar facing burpees
-8 deadlifts @225#
-8 toes to bar
My score:4:34
good high intensity workout, it took almost 15 minutes to stop breathing hard.
Finished with a few glute-ham raises and reverse hypers 2-3 sets of 10 each

Friday: After watching the 9:30 am class do the hero wod "Gator" I decided i'd give it a shot.

"Gator" 8 rounds
- 5 front squats @ 185#
- 26 Ring push ups

 I finished in 23:26, Ring pushups gave me trouble from the 2nd round on... I went unbroken on first then went to 10's and 5's then eventually down to 2's and 3's on my last set I failed the 26th rep of the pushups 5 times... SO FRUSTRATING! probably added 2 minutes to my time not being able to fully lock out.

Going to get some food in my stomach then heading to the gym for some more fun.

Ended up doing : 5 rounds for quality
8 burpees
dive and drive sprint 20m
12 chest to bar pull ups
rest 2:30

then after the 6:30 pm class took off me and moses did today mainsite wod:
25 ghd
1 mu
20 ghd
2 mu
15 ghd
3 mu
10 ghd
4 mu
5 ghd
5 mu

mu stands for muscle ups....
My score was 4:25
Moses was 4:22

My hips were cramping up in the 15's but i pushed through the best i could.... GREAT WOD! to end a GREAT DAY!

Nov 1

Resting tomorrow, sore from all the squating. I gotta get better at wallball shots and double unders and thrusters and pistols... Thursday plan on doing wendler overhead squats

10-31-2011: Happy Halloween

OctoberFit 2011 Team Excel, 8th place.

Starting a new squat cycle today, I'm going to do a 3x5 backsquat starting out at 285# with a 10# progressions every monday. Thursdays during open gym i will do Wendler ovrehead squats or front squats followed by deadlifts. I will do a bunch of accessory work after the strength sets... alot of reverse hyper, back/hip ext, good mornings, lunges... all that good stuff. After squats today ill do a met-con with Moses.

Met-con:
*200 double under buy in
Then: 35,30,25,20
-Overhead walking lunge with 45#
-24" box jumps
-50m sprint
*20 muscle up cash out

Buddy: 20:36 (double unders need work)

Moses crushed me by 5 minutes, he did his 200 double's unbroken!

Later on I hopped in a 500m row off with a couple members from Excel. i rowed a 1:32.... weak, no excuses

Last night I hit a 20min amrap of:
-5 toe 2 bar
-10 ghd situps
-15 overhead squats with 75#
My score: 8rounds +10 ghd situps
(kept it unbroken with almost no intensity) just wanted to get some work in.

Still trying to let this tattoo heal, the constant babying is keeping me from training with max intensity.. It's getting better but I'm going to have to wait till after the fall strength challenge until i get more work done,

Happy Halloween everyone.

10/28/2011: what a day

Decided at 3:30 when i met Danny at the gym that i was going to squat today. We warmed up in 50# increments up until 315# when he started his sets of 5... I decided to go for a double at 315#..Man that was heavy! stripped the weights down to 305 and did. 1 back squat every minute on the minute for 10 minutes. I came to the conclusion after watching danny workout that I need to get my backsquat up!!! I need to get out of the 300 club and into the 400 club by 2013.... Danny hit a whopping 5 reps at 400# today.. i was only supposed to go for 10 but i did 13 rounds... after that i felt my back and abs getting tight so instaid of putting the oc throwdown wod off another day i figure I'd do it now when im not too fatigued... I know my legs will be shot tomorrow. So i did he octhrowdown wod:
-15 squat cleans @ 155#
-30 pull ups
-12 squat cleans @ 155#
-24 pull ups
-9 squat cleans @ 155#
-18 pull ups

Buddy-7:07 needs to be faster!

10/272011: Pick it up!

Got more work done on my tattoo yesterday so i decided i would not workout today. As soon as Moses grabbed a barbell i quickly changed my mind. After i finished an On-ramp class with Jill i started loading up a barbell, I figured hey what the hell i can go light, work on technique and not do anything really strenuous...

Deadlift: 135x10, 225x10, 315x5, 365x5, 415x3, 465x1, 485x(F), 485x1(PR)...so much for a light day. resting tomorrow unless my arms feeling good. 

3 more sessions on this half sleeve. Torso is next. 

Burpee Bedlam!

 

Something I'm proud of, this was the masters meet I anchored the winning 4x100 team. 

I'm still a FMF too! hahaha!

Today I got some redemption on a workout i did January of 2007, Its name is the "Burpee Bedlam" and this is how it went down:


30 burpees
30 db deadlifts
30 burpees
30 db cleans
30 burpees
30 db presses
30 burpees
30 db push presses
30 burpees
30 db jerks
30 burpees
30 db swings
30 burpees
30 db sdhp's
30 burpees
30 db snatches left/hand
30 burpee
30 db snatches right/hand
30 burpees
30 man makers

Scores: Moses- 59:27
            Buddy- 59:59

I remember the last time i did this workout very clearly, hands down the hardest thing i had ever done at the time. I ended up scaling down to 25# and eventually 20 # dumb bells and by the time the workout was over my hands, knees, and toes were all rubbed raw from the weightroom mats. I'm stronger now than i was then but the WOD itself was just as much of a suckfest as it was before.

The way me and Moses decided on doing this workout today wasn't completely random, I asked what he wanted to work on and together we decided that after all the pull up work we did yesterday that hanging from a bar was just not going to happen. Before he came in i actually pulled up a list of all the painstorm workouts and scanned them looking for wods we could do without pullups. For those of you who don't know what Painstorms are....It's a super intense CrossFit workout announced once a month on their affiliate page. These workouts are by far some of the most grueling tasks you can put yourself through. If you want to see for yourself check them out here...http://crossfitrockford.typepad.com/Painstorm.pdf

It's only has few of them on that PDF, they release a new one each month. I plan on doing the Painstorm for November.

To any of my readers who may be thinking about CrossFit as a training program for them, Don't worry i wouldn't program this for you unless i hate you.

The workout started and i wanted to get out of the gate fast so moses would have to catch up the entire workout... and well, that didnt happen. We went rep for rep on the first 30 burpees and stayed within 5 to 10 reps of each other for most of the workout. Swinging the two kettle bells at once was much harder than i expected, my hands are fucked up from all the pull ups yesterday. The combo of shoulder press, burpee, push press, burpee, push jerk, burpee was an evil plan. Who ever put this workout together is mean MF.

Workouts like the "Burpee Bedlam" for me are my favorite, i prefer the knockum down, grindum out workouts. Coming in second i don't like so much, I'll need to step it up for the O.C. throwdown wod were doing thursday. That workout is:
For Time:
15 Squat Cleans (155/105)
30 Pullups
12 Squat Cleans
24 Pullups
9 Squat Cleans
18 Pullups
 I'll need to bring my A game to get Moses on this workout. You better believe i won't leave the gym without giving my best effort.

Expect another post coming thursday or friday. For tomorrow I REST!

Until then train hard, train smart, and have fun!

10-25-2011: Everything hurts!

The perfect squat.

Yesterdays workouts destroyed me! I had to kip out of bed this morning. I LOVE IT! The Sir Buddrick of today will kick the shit out of the Buddy from last week. Not including warm ups I did 253 butterfly pull ups in the pull up ladder.  After that i went home grabbed some chicken and broccoli  and got down! around 3:30 me and big Moses met up at the gym for our second wod, which was the class workout:
 For time:
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 50 yards
5 muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 100 yards
5 Muscle ups
245 pound Deadlift, 10 reps
15 GHD Sit-ups
Sprint 150 yards
5 muscle ups
245 pound Deadlift, 10 reps

15 GHD Sit-ups
Sprint 200 yards
My score: 9:38
Moses: 11:22 or 11:02 i'm not sure

I'm happy with this score, Bridges won this workout at the cf games with a score of 7:14, That dude is a savage! Me and Moses stood on 3" rubber weights during the deadlifts, this was new to both of us and we had the feeling that it could turn really ugly really fast so I told Danny my Olympic lifting coach to watch and yell at me if i start rounding my back....

Great workout overall, After doing the pull up ladder earlier that morning i was a little concerned about how the muscle ups would feel, but as soon as the clock started it was a new workout and all i could think of was how i was going to beat josh bridges time.. I did all the muscle ups without dropping, first 2 sets of dead lifts without dropping, all ghd sit ups unbroken, and sprints (which felt more like running with a sled) I did without stopping, The feeling after crushing a workout like that is the best feeling ever, it's what makes me want to come back in the next day even though i'm sore out of my mind and do the same thing over and over again. After I taught the 5:30 class i did a bunch of reverse hyper and went home. Another night of sleeping good... i can really get used to this!

I'll probably post tonight after I teach the 430,530, and 630 classes. Right now im headed to the dentist to get some diamond and gold fronts!! 

Monday Oct-24-2011: Back at it!

Tabata Handstand hold's are a great way to build stability and strength in your shoulders.

All the Olympic lifting is out of my system and now and i can get back to work on the fun stuff. 9:30 am class today did awesome! I like seeing sprints in workouts, it's for sure a demand like none other. I'll probably be hitting the class wod with the 4:30 pm class. So far my workouts have looked like:

Tabata: Hand stand, finished without dropping... got the normal tightness but felt really strong after 8 rounds, took no rest and went right into the tabata row, Moses my training partner did 2 rounds of the tabata row but i had already planned on hitting the tabata hs and just didn't want to suffer through 16 cycles of rowing, I only did the 8 and pulled for about 105M each round. that was my goal, stay consistent and drive out hard

after the 2 tabatas i rested exactly 1 minute and started my pull up ladder: 1 pull up on the minute + 1 pull up each round for as long as possible. My score: 22 rounds came right down to the last seconds... which is a big time pr for me, last time i did this i had a 40# weightvest on and barly squeeked out 17 rounds.

Before i started Moses said the highest he's got is 21 rounds so my goal was to surpass him.  all the pull ups were good practice on efficiency. I did all butterfly pullups and went unbroken through 18, then started to split them up in 1/2's....

Felt good about all the pullups, they wont be an issue on the O.C throw down wod that ill be doing on Thursday.

I'll check back in later to finish this post with the rest of my workout's. so until then....

Train hard, train safe, have fun!

10/23/2011:I'll take it

I see this medal and can't help but think first loser!

Olympic weightlifting meet today! Slept great for the first time in my life. Usually before competitions ill be up till 4 am with the nervous shakes. I ended up watching Thor around 6 and then a documentary on DMT the spirit molecule. (which was 10x cooler than Thor) I was knocked out by 10:30. I woke up ready to go! took a cold shower, had some chicken and asparagus for breakfast, threw my Olympic weightlifting shoes in the bag then went off to starbucks...

This was my second time competing in the sport of Olympic weightlifting and first time in the 85 kilo division.... something like 187 pounds, I went 85kg today because I make the cut for the 77kg class by 2 kilos... Oh well! Lets do this!!!! I opened up with a 103 snatch which was 3 kilos over my last competition snatch max, felt strong going through the first pull and when i caught it over head i was thinking "i'm getting good at this olympic weightlifting stuff." went on to nail a 108kg snatch and then failed 111kg which i should have got... Oh well 108 is still a competition pr... I'll take it! The snatches finished up and clean and jerks started, i was feeling ancy during the warm up. My coach kept telling me to sit down and stop moving... I can't help it sometimes I'm a cross fitter with ADHD. I made all 3 clean and jerks with all 3 lifts getting white lights. Finished my last c&j at 133kg but i had so much more in the tank, i wish i would have gone for a little more. Oh well NEXT TIME!!!!

After the meet myself, Tom, Jessica, and Danny had a celebratory (not to be confused with celebritory) ribs and milk shake. Both of CrossFit Excels Oly lifters finished 2nd in our weight classes.

Planned on hitting a CrossFit WOD when i got home but it's 8:44 now and Moses talked about doing a lot of pull ups tomorrow so i think ill just call it a day as far as training goes, hopefully i get as much sleep tonight as i did last night.

I'll be posting my wods/thoughts all week, so stay tuned!

Day 2: 2 rest days

I have the Olympic Weight lifting meet tomorrow and i'm still unsure whether or not i'll make the 77kg class, I'm not going to sweat it tho. I just plan on going out tomorrow and having fun. I can't wait to see Danny's numbers! He's been getting after it lately and he's definitely been an inspiration to my training. My hopes are that with the last 2 rest days rest i can raise the intensity and get some new pr's!

if you want to go I weigh in at 9, lift at 11. Its in San Ramon at Cal Strength's gym

Day 1: This should be fun

 I have been training all my life whether i knew it or not.

I may get prime evil in this mother fucker so if you are easily offended then click out and wait till your an adult to read....I put together this blog because i have more time on my hands than a normal person..... No not just the figure of speech, I literally spend more time walking on my hands than an average (American) human being. This is going to be the subject of the first post so lets get right into it.

I learned at the CF kids certification all about your vestibular senses and how we start to lose them when we get older... Mainly because you think your too cool to go upside down, I on the other hand am perfectly comfortable having my body weight of 180# sit on my hands, i don't get dizzy nor feel like ill pass out from being upside down. This is not the case for some of the athletes i train, its been so long since they have been upside down that they are more than uncomfortable in this position. Fortunately you read this blog and are now informed that being upside facing down is just as much part of life as standing right side up. Want to test how well your vestibular senses are working? find a long (carpet) hallway and perform 10 forward rolls, immediately turn around and do the same back up the hall way.(go try this now   3-2-1 GO!)

Ahh. Unless you are a gymnast, wrestler or are as awesome as me you are probably pretty dizzy right now, whats that all about? Your body is so confused in that position that it doesn't know how to react, you need to train your mind and senses just as much as you do your precious 6pack and pecs... You may be thinking: "But coach Buddy how can you just throw all this information at me telling me i pretty much suck at life because i can't invert my body without feeling like a sissy? Or maybe how can i fix my untrained senses?"

Not everyone is the same so I'll tell you what works for me: Tabata style handstand hold against the wall.

Tabata is an 8 cycle 20 seconds of work followed by 10 seconds of rest interval. This training method created by none other than Dr. Tabata and is a great training tool for beginning and elite athletes.

So kick up into a handstand or walk your feet up a wall, hold that position for 20 seconds, when that time is up rest for 10 seconds in which ever rest position you prefer, then kick right back up and complete 8 cycles... this can be done as a warm up, accessory work, post wod or work out. If shoulder strength or flexibility prevents you from being able to complete this than you should probably try it more often. In just a couple weeks of this you notice a change in the structure of your shoulders, You will be able to support load overhead better and you will begin to build muscle in places where there should be muscle which none of the glamorous bodybuilding fucks have. When they stop training to look pretty and start training to find the maximum potential of your human body ill stop shitting on the pretty boy's. Until then you E-Z bar curling fucks can put down the NO explode and just keep reading this blog and learn how to suck a lot less.

 You may be thinking holy shit i didnt think by clicking on this blog i'd be reading exactly how Buddy feels... This is how every post is gonna be. No filters or taking it lightly on any subject from me... I'm not at work, i'm comfortable in my home drinking my milk and eating bacon. If you think this is crazy wait till i get started on Christianity you fucking sissys.

Ok now that the prime evil shit is out. I can get back to vestibular training...I'm sure some people are thinking that being upside down or rolling continuously does not apply to them and or wont happen in their life time...Trust me, just do the training now and you can thank me when you get t-boned on the freeway and your vehicle rolls 20 times and you are the only one in your family that can have the sense in the situation, to make sure everyone is okay and possibly save lives. Until next time...

Train hard, train smart, and have fun!