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!