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.