The Motives

Santa Series

Recently, we've had people asking about doing more "cardio", or if they should be supplementing CrossFit w longer lengthened mono-structural movements........  Should I be jogging???

I think we need to first define some terms being used in this situation....  I'm confused on where the term "cardio" comes about.  Cardio I think would mean cardiovascular exercise.  So exercise where you use your heart, veins, and arteries???  No, I know.... When talking "cardio" people are meaning treadmill/elliptical for 30 minutes, etc.  So really it's aerobic, oxidative exercise.  Too many times people confuse and compare energy system training w caloric expenditure.  Like, "how many miles am I gonna have to jog if I eat a Snickers"?  Huhhhwhat?

Really the question of concern would be, "what are your motives''?  Why are you exercising?  It's always good to step back and remind yourself why you started, or why you are still training.....  and there's no right or wrong answer to that.  It's just very important to know why you do what you do.... because there will always be an outlet.  There will always be a reason 'why you can't make it' or 'won't do it'. Soreness. Hunger. Sleep. Lack of coffee. Soreness etc..  But if an individual has a goal, and has truly prioritized to reach their goal, there is no reason achievement should be unattainable.  (and it's the prioritizing part that's going to make the difference).  What lifts should I be doing?  What program should I be following?  What should I be eating?......  Jogging?

Thad and I doing 100

To me, when an individual has goals, or lives for something or someone it should be evident in every aspect of their life.  Show some passion in other avenues.  That's a pretty bold statement for an exerciser...... but it just gets to where you see this rotten form of hypocrisy when you hear people talk about how "serious" they are about something, and there's no evidence whatsoever anywhere in their life. It's kinda like "church".... and I do it all the time.  I have a goal of reading something or going somewhere, and it never happens.  Then I need to step back and question whether it's really a goal, and what's the leading motive.

Obviously I have "CrossFit" goals, but I also have deeper, spiritual/business/social goals that would outweigh (while also keep me motivated) those other goals.  Dave and I (and any future employees) have a foundation in our business that will always keep Christ first and foremost in everything we do as a business and coaches.  That should be crystal clear to anyone walking into our doors....and that's what will drive us to continually show genuine enthusiasm for Southern Moon CrossFit.

There is, and should be a deeper meaning to what you're doing.  Whether it's a burpee, hire, sale, or sealing the deal w a new merging business, find something w substance that will keep you going....  After all, you are just laying down, then getting back up.

But to whether you should be jogging?
Just get really good at performing a squat.    

And we're back!



Don't! Drop that dunt-da-nun!



It has been far too long since I last wrote. Lots has happened! Some great times w fam and friends, some huge PRs, and some dropped barbells that turned out to be pretty costly.



In the beginning of September my family went on our annual beach vacation. We all had a great time away and were blessed w some quality beach weather (God is good)....., which lead to some quality relaxation/beach creepin time. hey hey!lol...... I also had the chance to stop back by CrossFit Ocean Isle Beach....Karen (the owner/head coach) served as a great source of insight and advice for me prior to starting Southern Moon. It was great catching up w her and seeing how things down there had progressed in the past year. In CrossFit (and many other things) there's no "one way/best way/correct way" of running things. Every gym is different, and not every gym is the same. Wait what.lol. I think the success of any gym is depicted in its' athletes. Do they enjoy being there? Is the atmosphere nurturing and energizing? Is it fun?  

The benefits of a smile, community, laughter, and encouragement can greatly outweigh any clean progression or butterfly pull-up demo...... The key is to supply them both!

Training has been going well lately. Integrity's Revenge in Charleston is coming up and should prove to be a doozy of a time. It just depends now on the workouts. I don't do as many competitions throughout the year as I'd like. I definitely believe it's beneficial to compete. You grow vastly through the experience, and it can expose many of your weaknesses and show where you may need to input more training......I think it's going to be a great test, and help me see what improvements and deficiencies I've made since West Palm Beach.... You just have to be wary of which competitions you sign up for. You don't want to be rolling on a foam roller for the next week. It also helps to be in an enjoyable atmosphere like Charleston..... Rainy, wet conditions w angry, nazi-like judges are not ideal.

PRs since last entry:

Snatch @265

Soby's Sunday brunch 2x

Fran 2:25

Egg/banana pancakes AMRAP10

DT: 5:51

Money lost for dropping barbells $600

CrossFit & Young Athletes

Bottom right: How's that knee angle for you......

Why young athletes should be doing CrossFit.

Before I go into detail on why CrossFit will drastically help a young athlete, let's all make sure it's understood that this athlete is training under a good coach.  Someone who understands and is experienced in athletics and also has experience using exercise to supplement specialized sport.  Basically, if you take your son/daughter to an affiliate w hopes of helping their athletic abilities and you hear words like "Murph", kipping, squat clean, squat snatch, and bear complexes being used FREQUENTLY, leave immediately. (Not that there's not a time and place for it.  That's another post.)

CrossFit teaches proper movement mechanics.

-All athletics require movement, and it's the ones who are most efficient in those movements who get that college scholly.  Otherwise, w poor movement mechanics kids are likely to be less efficient on the court/field, and much more susceptible to injury.  So learn the proper way to run! jump! press! fall! stand! lift! squat! etc!  Go to any hs weight room.  Most kids shouldn't be doing air squats, let alone finding their 1 rep max on a back squat.

CrossFit will improve strength.

-Every athlete needs strength.  Scrawny marathon runner or weightlifting fatty, it doesn't matter.  Strength benefits everyone!  This is probably one of the greatest deficits kids have when going off to college.  And it's almost always because they are misinformed on proper lifting and the benefits it brings.  Specifically I experienced this when I first got to UF.  Prior, I was terribly misinformed on the weight room, and how to use it as a supplement for my sport.  And that stinks because I worked my ass off (not literally unfortunately).  I had great pecs though!.....  Our strength coach (who's now the coach for the San Antonio Spurs) always said, "Big bench=really bad shoulders".

CrossFit helps prevent injury.

Think back to the movements.  Non contact knee injury is one of the most prevalent incidences in sport, yet I'd argue (I did my kinesio degree final paper on this) that close to 90% of those (non-contact) injuries are preventable......  It's conditioning your body to correct mechanics.  Ex:  if I squatted/jumped everyday w proper ankle/knee/hip alignment, then the chances are likely that when I land awkwardly (and you will), my body will be so conditioned to that correct setup that it could be the difference of being out for 4-6 weeks or having career ending knee surgery......  And it's EXTREMELY beneficial to learn this at a young age.

I'll be posting more on this, I just wanted to get this out because it's likely that most athletic programs would discourage CrossFit training methods, (even though they use them) and that's distasteful to me.  Especially since I've experienced quality coaching, and greatly benefitted from supplemental training for basketball.  Anyone "hating" on CrossFit supplementation for sport is simply uninformed, and has likely put zero efforts forward in correctly helping their athlete's inefficiencies.  3x8 backsquat is not a summer training program.

2 new meanings to letting it flow!lol

Wednesday
Strength
Box squat 5x5
GHD work

Conditioning
30-20-10
Pull ups
GHD sit ups
-then
10 min aerobic

The past week or so has been a grind to train through.  I haven't been feeling up to par, due to a minor case of the ol' stomach flu.  It wasn't anything severe, it just lasted for almost 2 weeks!  Yep, nothing solid for almost 2 weeks.lol disgusting, I know....  But fortunately, I've been feeling much better the past few days, and training/coaching has definitely reflected it....

Yesterday (like most Wednesdays) I did lots of posterior chain work.  Typically, I'll go heavy w deadlifts every other week, so being that I had box squats this week, there wasn't a whole lot of anxiety going into this one. The deadlifts will get you!lol.... I went light on the box squats and really focused on loading everything properly.  It's easy sometimes on box squats to overload yourself w weight & not load what's meant to be loaded.  The cheeks.lol..  Box squats are a great way to develop the posterior chain.  They also help teach proper mechanical loading and can greatly strengthen the hips w a wider stance (partial reasoning for doing them).  I finished the strength w lots of GHD assistance work.  The GHD machine is one of the most underrated, underused (and probably improperly used) machines in every gym.  If your gym has one, learn how to use it and get on it!!

Lately I've revisited some goals of mine and reevaluated where I'm at....  I think one of the most important things about setting goals is being realistic.  Of course this seems simple from a broad point of view, but it's beneficial to make sure most of your goals are realistic, in that they are achievable within your circumstance/capability/time table?  Going to Hawaii for the ironman probably isn't going to work for a weekend runner.....  I think a person's goals, should depict their everyday decisions.  Coach Shy called it winning right now.  "We all want to win the National Championship, but what can you do at this exact moment to help that cause?"  Usually it was about going to class.lol  But if my goal was to lose 5 pounds, what are the steps I need to take to realistically achieve that goal?  It's easy to set huge goals for yourself, and forget what it's actually going to take to accomplish them.....  It helps me to constantly ask myself, am I getting closer to achieving my goals by doing this? or hindering myself?

AND ain't nobody ever got time for rowing a half marathon!!!

Had the privilege of revisiting this gem last week! 

Tuesday
Strength/Skill
Cleans (15 mins to work to heavy pause double)
Superset:
Press 5x5 (worked to 175)
Pull up x10(chest to bar w kip)

Condition
30 Full (squat) cleans for time @ 225#

Tuesday was a bruiser.  As typical of most Tuesdays, I work on my least favorite movement.  The CLEAN!!ahh  It's funny because when it comes to outside the gym, I enjoy clean.lol  I'd consider myself a pretty "clean" guy (whatever that means), but when it comes to lifting there's not much worse than heavy(and it's always heavy for me) cleans....  I'm terrible at them, and have really been trying to make improvements in this area since regionals....

I worked to 265 for a (pause) double before missing on the strength side.....  And after last week's lighter, faster technique work, I felt much better w bar speed and movement under the bar.  Sometimes just working on perfect reps w less resistance can help tremendously. It's just the standing up part that's tough....  I ended my lifting w a few other strength moves..... strict presses and pull ups.  Pressing is a very difficult movement to make huge gains in w out putting on bodyweight.  The more mass one has, the more mass one moves.  It's science.  Don't question.lol....  and I can still do pull ups!  I was getting a little worried, since it has been some time since I did them last..  I'm already nervous about Fran Friday.lol

For conditioning I did an old school tester.  30 cleans for time.  It's a great test of skill, strength, and endurance.  For me, the strength of this lift is where I struggle most, so I just tried to pace myself and shoot for 1 every 10s.  Well, this strategy lasted for about 10s.  Living up to Mike Tyson's motto of "having a plan until getting punched" was exactly what I did.lol.  I think it took me about 7 mins...  I'm really looking forward to retesting this one down the road.

CrossFit is sure to expose weakness.  As previously stated, cleans are a glaring weakness of mine, and if I want to get better I have to work on them.  A big part of improving at something is just doing it.  Thanks Nike....  But whether it's in the gym, workplace, or classroom there are always areas we struggle.  The goal then is to turn that "weakpoint" into a strength.  I can remember spending countless hours dribbling a basketball w my left hand until I was just as good, if not better than my right.  People can get way to boastful w things they're good at.  It takes true character and strength to swallow your pride and confront struggling areas in life.

Loved having Beau & Tyler over

Monday

Strength

Snatch (15mins working to heavy pause triple)

Hatch squat (heavy day today)

Conditioning

10mins alternating prowler push

then

10 mins airdyne (30/30)

I had the absolute privilege of working w 2 great friends from CrossFit Proverb & CrossFit Anderson today.  It always makes training that much better when there're some new faces around....  Although I kept them waiting around a little while, we still managed to get some good work in.  Training w others often provides added intensity and efficiency in work.

We started w some snatches and worked our way into some heavier sets.  I did some pause (below knee) work in triples.  The pause just adds a different stimulus and forces you to really focus on the first pull, as well as fully extending (hips) before dropping under the bar.  It was something new, and something tough.  I worked to 220 before missing. 

After some strength and short auxiliary work we got the prowler out and decided to alternate for 10 mins w some pushes. This thing always eats me alive.....  We were all pretty smoked afterwards, but pushed through w 10 mins of airdyne work.  The airdyne is great because it allows you to get lots of work in w no impact on the joints..... and you have to remember, fitness is a lifetime.  You gotta watch the joints.

One thing that's easy to overlook w CrossFit is longevity.  We are always looking to set personal bests w lifts and workouts....... but there comes a point to question how long will an individual be able to maintain max effort lifts when performing them every week, or for some every day?  Obviously there are HUGE physiological benefits to pushing yourself day in and day out, but as I stated before, fitness is a lifetime.  So it's smart to take a deload week, or only focus on technique w lifts for some time.  One way I do it is by following a program which works off percentages.  This way I don't have to lift super heavy everyday....  I think it's too easy to think one can't make progress w strength if you're not lifting maximal loads each day...This is completely false.  That's why we tell members to do EMOM work w certain percentages, or restart linear progression training.  Of course this would likely be most applicable to an individual training 5+ times a week, but it's something to think about as you train.  Will I be able to lifts like this in 10 years? or 20 years?  Unless you were invited to Cali this weekend, it might be smart to step back and take a different approach to your training.

Some of us PRing our sunburn!!

Monday 7/15/13

Strength/Skill
Hatch squat
Snatch (EMOM)

Condition
Airdyne

This past weekend was a great time!  The Greenville Games was a huge success! It was awesome to see everyone safely push themselves to their limits under the pressure of competition.  I am so proud of everyone in the Southern Moon Family, as well as those I know from other local affiliates.

To recap parts of the team competition....
Jarvis and I started things off bright and early w a max clean attempt followed by an 800m sprint (400 each).  We both PR'd in the clean department!  I hit a PR on my power clean (legs were just too dead to do full), and Jarvis hit a PR for a double full clean.  Unfortunately for the scoring, Jarvis hit his PR double in the warm up area. Goshdangit! lol Nevertheless, we both survived the early heavy lifting(my worst lift) and were ready to make up any ground lost.

After doing well in the skills division, workout number 2 entailed KB swings & burpees.  I absolutely love this workout for the rx individual division.  It's so simplistic, yet will make any grown man completely collapse in a matter of minutes.lol  Jarvis and I did really well on this one and finished just 3 reps short of 10 full rounds.

15 hours later lol we started workout #3.  This one was right in Jarvis's wheelhouse and I think we both felt pretty confident we could make up some ground going in...  We flew through everything unbroken w decent speed and ended up winning the workout!  Overall, we finished 2nd!  Not that it really matters, but I do think we get some shoes or something.  So that'll be nice!  And luckily for us, the boys from up North had to drop out after workout one.  Otherwise, that long day could have been just a little longer.lol

One thing that is clearly evident after this weekend is that CrossFit is for everyone!  As I glanced around, I noticed people from all walks of life.  No matter the ability, goal, age, race, athletic background, wristwrap size lol
, etc. it doesn't matter in CrossFit.  It's for anyone willing to push themselves and work hard.....  and it's very encouraging for me to see all these people "let go" and put forth all they have in an event like this.
 
A huge thanks to Brandon Chapin and CrossFit Reaction for putting on such a great event!!!

Wednesday

Box squat

Mechanics 101 @ 11pm on a school night

5x3

1k row for time (3:10)
rest 3 mins
100 wall balls unbroken (finished just over 3 mins)

It has been a few weeks since my last entry.  Lots of good time has been put into training and hanging out w those I love.

The upstate affiliate league is now underway! & the first Saturday was a blast.  I think it's great for all the local affiliates to get together and compete.  There's nothing like it.  NOT for the sake of winning (it's an upstate affiliate league, lets be real), but for the chance to prove to yourself and to others that you're willing to lay your training on the line and possibly become a little vulnerable.  There's no substitute for competition.  No matter the sport.  However, CrossFit is different in that there's great progress regardless of the result.  If you're basing your performance on whether you win or lose a competition then you're there for the wrong reason.  W CrossFit anyway....  In any other (high level) sports there are no moral victories.  If you win, you've won.  If you lose, you've lost... It's simple.lol

Also, the Greenville Games is this weekend!!  It should be another awesome event for the CrossFit community in the upstate.  I'm looking forward to competing w Jarvis in the team competition.  I think if we can get a little uncomfortable on the clean/sprint workout, we may be able to do well together.  A PR for us both is right around the corner!!  We also have lots of people from our gym competing.  I'm excited for them to experience what a fun, well-run competition is like..

Training for me has been going fairly well.  Lately, I've really backed away from lots of crazy volume (mainly due to lack of time), and put forth a little more effort towards just barbell work.  This is the time of year for me to get a little stronger and put on some weight.  Which I have (put on weight at least).  I've added some more "faster absorbing" carbs to my diet and I've put on a solid 5-10lbs!  Which is cool and all until I do muscle ups.lol

This weekend's gonna be a blast!!!

Before I knew how to squat......lol

Wednesday
Strength
Deadlift (12 mins to work to heavy 3)
then
7rounds:
7 deadlifts (335#) rest 1 min

Conditioning
For completion: Swim 20 laps (4 butterfly, 4 back, 4 brea
st, 8 free)

Friday
Strength/Skill
Hatch squat

Conditioning
10 min AMRAP
4 bar muscle up
6 HSPU
8 pistols

Monday
Strength
Snatch + 2 Overhead squats (PR!!!!)
Hatch squat

Condition
5 min AMRAP:
80% ME Snatches

Some time has passed since I last posted, and lots of coaching and training has taken place.... Both are pretty awesome!!lol

Last Wednesday I hit the deathlift!  I took about 12 mins and decided to work up to a heavy triple.  I ended up at a solid 405, which is a huge step for me (especially after some major injuries in the past).  God is good.  I feel like I still had some in the tank, but I didn't want to push the envelope...  After a heavy 3, I deadlifted for reps under time constraints.  I'm a firm believer that there should always be some sort of time variable when training.  Otherwise things can get dragged out & seem impractical.

Friday I squatted, got some skill work in, and attempted a workout w some pistols.  I'm not sure any were quality reps, but I gave it a shot.  The 6pm class and myself had some fun practicing more pistols after the workout.  To me, a mechanically sound pistol is one of the most impressive moves w/in CrossFit.  They are tough!

Today, I did a snatch+overhead squat combo and ended up PR'ing my snatch!  I worked to 255# and was able to complete both squats after.  It always feels good to make progressions on big lifts. After squatting and coaching a class, Jarvis, Thad, and myself all did an AMRAP that was all too similar to the open(except much shorter, heavier, and no burpees, lol)....  We did 5 mins of max snatches at 80%. I was able to complete 26 reps at 205, and I'm pretty sure Jarvis and Thad both beat that....

I'm super excited for everyone participating in the upcoming local competitions.  I love competition, and believe it brings out truth in everyone (especially myself).  A basketball coach once told me, "you can learn more about a person in 15 mins of competition, than you can in 3 hours of conversation".  It's true, and it's where positive growth is made......  But regardless of getting better or stronger, the main goal for me is going to be "have some fun".  There are too many great things going on where I'm at.  I'm super fortunate and I'm excited about what the Lord has in store for the Southern Moon family!

Monday
Strength

Regionals "Jackie" Collapse

Snatch 7x2 (touch & go)
Hatch squat (restart)

Conditioning
15s airdyne EMOM x10

Tuesday
Strength
Cleans 7x2 (touch & go)
Strict press 5x5

Condition
2 min ME muscle ups
5min AMRAP
50 double unders
15 burpees
2 min ME muscle ups

The past couple days have consisted of some heavy lifting w very little conditioning. Typically I like taking the first part of the week and going heavy and shorter, testing anaerobic capacity.  Then I'll take Friday and Saturday as, aerobic testing days (in a sense it's all testing).  For me, at this time getting stronger (while maintaining conditioning) is my main focus because that is my main weakness.  CrossFit can really expose your weaknesses, and everybody definitely does not have the same weakness.  Overall, it's great to have goals of getting stronger, but I think too often within CrossFit, people can forget the magic of where it all began.....in a "metcon".  CrossFit is not olympic lifting.  Nor is it powerlifting.  Nor is it burpees.lol  It's all of these, and that's what makes the sport so great.  I just feel like people need to keep an open mind, and be careful when they say they're CrossFitting because they ran, and then did burpees....  Or they picked up a yoke, and walked 20 feet lol.  You must keep doing new things and challenging yourself to different movements......  The way you're going to get better at things is by doing them!

Monday went great.  I started w doubles on snatch, and really challenged myself going "touch and go" this week.  I worked to 225, and failed at 235.  Multiple heavy oly lifts will wear you out!  I restarted the hatch squat program this time w a max 25lbs higher than previous, so I may be in for a rude awakening days after squatting.  We'll see how it goes...

Tuesday I did the same doubles w cleans.....  And after squatting Monday, my legs were a little tired to say the least....  I worked to 275.  Hit it for one, and then my legs just couldn't handle a 2nd.  Overall though I was very pleased and fortunate.

Hopefully I can get some deadlifting and squats in again before the weekend!  Beach body here we come!!!lol

Friday

Strength
Hatch squat (last day)

Condition
5rft:
5 full squat cleans (185)
10 pull ups (chest to bar)
15 wall balls
-later
4x400m sprints

Saturday

10-9-8-7-6-5-4-3-2-1 (for completion)
Floor press
Chin up

For time:
Row 500, 50 KBS (70), 50 GHD sit up
Row 400, 40 KBS, 40 GHD
Row 300, 30 KBS, 30GHD
Row 200, 20 KBS, 20 GHD
Row 100, 10 KBS, 10 GHD

The past few days have been a little slow, due to some "nasal irritation" and headache I've been dealing w.  Really it's just a bunch of snot trying to get out of my nose.  Sorry for the image, but you can imagine things being a little difficult when it comes to breathing during workouts w this issue. Anyhow, Friday I was able to train midmorning w my brother.  We squatted, and then did some "medium" timed conditioning.  I say medium, because it wasn't super short, and didn't take too long (about 10 mins.).  My goal going into this was just to keep a solid pace at finish around 10 mins.  I still need to improve on heavier full cleans.  Later that night, after the 6pm class Jarvis and I decided to head to the track in Mauldin and do a few sprints.....  We had no idea what we were in for.  I think I'm still sore from that night.  All out sprints always get my legs, and the 400m ties in lots of lungs as well.  I think everyone should be sprinting once a week.  It's a great way to test endurance, recovery, muscle fatigue, mechanics, etc.....

Saturday afternoons we (Jarvis and I, & anyone else) are typically doing 2 conditioning stints.  1 super short "sprint" or skill test, and 1 longer endurance test. This Saturday we started w some old school floor presses (think bench on the ground) supersetted w strict chin ups.  The goal here was to just move and complete everything unbroken.  I felt like I was at the sportsclub getting an oldschool pump. It's been a while since I've done any type of supine pressing, and it was a surprisingly easy change of pace.  Not sure I could say the same about the next piece......  The rowing, KBS, GHDs was a grinding 24 mins of anterior/posterior stimulation.lol It was a much needed week ending workout that lead nicely into a day of rest.

Resting is a very overlooked, underrated part of fitness.  Obviously, without exercise it's hard to argue days "off" of training, but I think it's easy for people to forget that exercise is breaking down your body.  You don't get better because of exercise, you improve w the recovery from the added stimulus of exercise.  I think it's good to remind myself, that wout recovery I can be in a constant state of "training over".  For most, this state would be very difficult to reach, but w slack programming, and constantly going as heavy as possible on lifts you can be setting yourself up for some major setbacks.....  It's always good to step back and refocus your goals and priorities in training anyways.  Plus, bike rides and carrot cake are a must for survival. 

After open 13.5 in F-14

Monday

Strength
Snatch 8X3(high hang, above knee, hover) rest 60s (missed @ 220)
Hatch squat program

Condition
21-15-9
Deadlift (315)
HSPU (deficit)
(6:04)
-then-
Airdyne sprints EMOM (15s)X10

Tuesday

Strength
Clean 8X3(high hang, above knee, hover) rest 60s (missed 255)
Strict press 5x5(175)

Condition
100 burpees for time(4:06 PR!)

Wednesday

Muscle up practice
Handstand practice
Swim 20 laps (not for time)

Laughs for time:

Matt Foley motivational speaker

The Inner Voice

Friday

Strength

Saturday Morning!

Hatch Squat

3 rounds (not for time)
1 min airdyne
12 pull ups (strict)
12 HSPU

21-15-9
Shoulder to overhead (115)
KBS (70)
Burpee over bar

Saturday

Isabel: 30 Snatches for time (135)

-then-

20 min AMRAP
5 bar muscle ups
10 kb snatch
15 GHD situp
1min airdyne

What a great weekend!  I was able to spend lots of time w friends and family, while also getting some work done in the gym.  My brother came into town Friday, so I had the chance to hang out w him for much of his time here.  It's always refreshing to be around family and friends.  Especially when there's alot of laughing involved.......  which there almost always is.  You should never take things too seriously.  Seriously.

On Friday I squatted, did some low intensity work in the afternoon, and then did the metcon w the 6pm class.  I was super pleased w my time in the triplet (5:15) because it was almost a 90s PR from last year.  This was a garage games workout from 2012.

Saturday I was able to get some work in during the afternoon.  I really enjoy Saturdays because there's usually someone else willing to come test some workouts w me.  My brother, Cam, and Jarvis all came out to get some extra weekend work in.  We started w the benchmark workout Isabel.  It is one of the most highly intense workouts in CrossFit.  (shorter time=higher intensity).  I was somewhat pleased w how I finished w this one as well (1:30).  Afterwards we did a longer, lower intensity 20 min AMRAP.  I just tried to go unbroken on everything and keep moving for all 20 mins.

Both workouts were great testers of the mind.  Truly, I think that's a huge part of what makes people love CrossFit.  The mental challenge one faces everyday they approach a workout.  Obviously, it's understood that you must know the proper technique to each movement......  but once that clock counts down it's just you and that inner voice that begins to speak.  Mentally you must have strength.  It's a challenge, and there comes a point in almost every workout when there are 2 options.  To keep going? or stop?  If you can fight through what your body is telling you, and overcome it w the mind, you have succeeded. Success (to me) during a workout isn't usually my time or weight, but rather how I performed mentally.  Did I listen too much to my body and rest when I didn't really need to? or did I pace perfectly for what my body can uphold.  That's the "sweetspot" where all the magic happens.lol
 And as a believer, this translates to everyday life situations.  Which inner voice am I listening to?  Not just during trials, but everyday decisions.  I have goals, and in order to meet those goals there are everyday actions I must take. (EX: becoming stronger in my faith would mean I MUST spend time in the word)...  It comes down to whether or not you have the self control to stay strong.

SKWATTS

Just go to 2 chefs on Pelham & order the "Hudson" lol 

Strength
Box squat (7x2)
Mark Bell Skwatts 3x5(good morning, then squat)

Condition
20 mins
Odd:  5 deadlifts (335)
Even:  3 muscle ups

4rounds:
1 min ME burpees
1 min rest

Today was a great day leading into some rest.  Lots of barbell work, ending w some cardiac purgatory.  I also had the privilege to work w Dayna again.  It's been a good week.  Thursdays I will row, run, or swim at a low intensity & try to work in some extra mobility.  Since moving, I've been slack w my mobility and need to get better at keeping up.  Many overlook mobility wout realizing that it's a huge aspect of fitness.  I'm a firm believer that better mobility translates to a better athlete (oly lifting, power lifting, gymnastics, real sports lol, etc).  From a basic health perspective, all joints are meant to have full range of motion.  So if it's difficult to keep good spinal positioning during a toe touch, it's going to be extra iffy when you're trying to snatch a barbell off the floor...  Needless to say, I got some time for mobility.

Wednesday's I typically try to go heavier on either squat or deadlift, and then supplement one w the other through conditioning.  So this week I started things off w some box squats.  Usually when I go heavier w squats I'll follow a template similar to the Thompson squat cycle and work in 2s (but only every 3rd week or so).

After squatting, I did the famous Mark Bell Skwatts for some auxiliary work and just really focused on range of motion.  It's amazing the difference it can make if you really zone in on specific, helpful cues during movements..... then came the deathlifting.

I worked in lots of reps w something heavy on the deathlifts, and paired it w some muscle ups.  This got difficult!  Not the muscle ups, but the deadlifts started moving slow and got heavy fast.  Going heavy always challenges form, and it's imperative for me during conditioning to really focus on positioning....  To me, this couplet setup is a classic example of what CrossFit entails.  It's brilliance.  Show me a guy who runs a 5 min mile, and I'll show you someone who deadlifts 500lbs.  Whats's fitness???  Well, w this viewpoint it's all the above....

Dayna and I then did some burpees....  & by some, I mean 100.... in 4 mins.  BOOM!  God is good....

Moved to A

Strength
Snatch (1 EMOM x10 @ 80%)
Hatch Squat Program

Aux movement

Corey and I working really hard.

3 rounds (not for time)

10 RDL

10 strict toes 2 bar

1 min handstand hold

Condition

12ish min AMRAP

7 Ground to overhead (155)

7 Front squats

7 shoulder to overhead

What a past few days it has been!  Since Friday, my days have consisted of doing whatever it takes to get to the "new gym"....  And we made it happen!!!  Kinda.  We were able to get everything over and install all our equipment, but there's still lots to do.  Everything from rolls of toilet paper to the "Rogue" (reverse hyper) was taken across the parking lot to building A Saturday. Once everything was moved we then installed both rigs w the help of Dennis.  Haha & Dennis is the man.  He'll make your ears bleed, but when it comes time to work, he doesn't play around (which I love).  He spent half a day Saturday installing our wall mounted rig, and all day Sunday helping us w the new infinity rig.  He's quite the hard worker....and I sure love the guy... as long as I'm not hungry or tired when he starts to talk.lol.  

Sunday was such an amazing picture of what CrossFit is all about in A13 to me....  I think Dave put up some type of notice on facebook calling for help to clean the place as we finished installation, and we had more than enough people show up to help do whatever was needed to get that place set to go.  The community at Southern Moon is so serving! It means a lot to me when people are willing to give up their own free time in service to others. "Time" is invaluable, and for everyone that spent theirs w us Sunday, I am very grateful.. And it was all functional movements...lol like sweeping and.....

Needless to say, training was a little different for the past few days.  I did nothing "gym wise" for the Sat & Sun except move equipment...which I guess I could count those as "rest" days.  So I was excited about getting some work in today.  After such a heavy week last week, I started w some lighter oly technique work.  All 10 snatches felt pretty good.  Typically when I do snatch work, things begin to "click" better the longer I go, so reps 9&10 of this EMOM were feeling great.......  I squatted some, and moved right along to the "death by barbell" metcon.  It may have been the heat I was experiencing, but I think my shoes are still wet from this one.  It beat me up!

Dayna also trained w me today...  And let me just say, she is a champ.  She matched me step for step on everything I did today.  Doing WORK Daynerz!! 

What a Whitey!

Strength
Deadlift 5x5

My Uncle & I in West Palm.  I'm so tan....

Condition
3 muscle up every 30s (5mins)
Airdyne: 30s @85% 30s @20% (15mins)

Wednesday is in the books!! Why so enthused you may ask???lol because it has been a HEAVY past 3 days "lifting wise" for me.  And tomorrow I'm off.  Haha, don't get me wrong, I love it, but Thursday will be a much needed day wout a barbell.  The CNS is feeling it!

Today, I had the opportunity to work in w a few collegiate student athletes that are training w us for the summer.  It was great! We pulled out some bars and got to deadlifting! I wanted to get lots of work in w some decently heavy weight. I worked up quickly to 365 and stayed there for all 5 sets.  I like to take lots of time between sets & really focus-in when I'm going heavy.  Unfortunately, that was all I was able to get done for the morning.  Speed was decent though, and I'm feeling more and more confident in approaching higher weight....  but 5x5 across is no joke!

I was able to get some light conditioning/skillwork in this afternoon though.  I did my usual rings routine and hit every rep for the 30! (only the 3rd time), and then rode an airdyne for some mild/noncontact work.....  & by mild/noncontact, I mean awful!  I tried not to push the envelope, but those bicycles catch you quick!  All in all it was a solid day.  Hopefully I'm able to play some ball or do something active outside the gym tomorrow.....

Tough....but rewarding.

Strength

15 mins to work to heavy (high hang) Clean & Jerk



1st competition 3 months in
(notice the J's!)



Hypertrophy work

5x5 clean high pulls EMOM

3x5 strict press EMOM

Condition

20 burpees

40 toes 2 bar
20 burpees
40 cal row
20 burpees
40 c2b pull ups
20 burpees

Had a tough, but rewarding day of training today.  I've been somewhat following Rudy Nielson's olympic programming for the past month or so leading into regionals (thinking it would help) and I've been pleasantly pleased w the progress.  Really what has happened is I've been forced to oly lift.  Previously I'd just kinda conjur up my own "power clean" and "power snatch" work (which I'd still progress in), and only do it once a week or so.  So this has forced me to practice full lifts almost 3 times a week.  (This has also overflown into SMCF programming).  I think it's kinda funny to hear big time exercisers (which are usually a joke to begin w) say, "I started following the Outlaw Way and I put 50lbs on my snatch.  He's brilliant!".  When in reality you better be putting up some big time improvements if you go from never oly lifting, to all of a sudden only focusing on oly lifting.....  Anyways.

I spent some time working up to a heavy single on "high hang" clean & jerk.  Working from the "high hang" postition is always a challenge because it forces you to immediately commit to dropping under the weight.....  and for me, committing under heavy weight is a struggle!! I'm getting better though. I hit 275 for a single....

I also added some hypertrophy/auxillary work w high clean pulls and strict presses.  Both felt fine, but I definitely was a little smoked from going so heavy (for me) on the clean and jerk.

Conditioning for me right now is just kinda "whatever".  I'm trying to cut back a bit.... Alot of what I'll follow comes from Outlaw of OPT w my own little touch on it.  It's hard to "religiously" follow someone else's program when they have no idea what your strengths, weaknesses, and schedule are...  I just need to make sure I get really uncomfortable for a short period of time....and anything w burpees usually accomplishes that. I finished this just under 11mins as I was pacing myself on the pull up bar, so my hands can fully heal.

"Another, Different Phase"

Strength

10X1 high hang snatch (w 60s rest)
Hatch squat program

Condition

4 rounds:
100m shuttle sprint
20 KBS
20 Thrusters
Rest 1:1

JARVIS BACKSQUAT PR!

And we're off!!!  Seems like I've said that before, but hopefully this time I'm a little more accountable w a blog.  After starting this site about a year ago w great ambitions, hopes, and dreams, lol things just kinda came to a halt for some reason.  Probably all the writing........  I do hope to track as much as I can on here though for this next "training year" and so forth...  Basically, my thoughts on daily training and life.

Today was my first day of training for the "2014 regionals"!lol  Kinda.....  After experiencing everything down there this year, my goal from now on will be to get back.  And hopefully some of my training pals will join me!!

Everything felt great today!  I did some oly work, which has been a huge focus, and will continue to be.....  You can be really good at Olympic lifting, but really bad at CrossFit, but there is ABSOLUTELY no way you can be considered REALLY great at CrossFit, but be bad at olympic lifting.  I felt pretty good working to 220# from high hang, and for the first time didn't crank my pelvis on the bar!!  I tend to do that usually w "high hang" work.

Then to the squats...I love the "Hatch Squat" program I'm doing.  It's allowing me to spend alot of time under the bar wout going ridiculously heavy every week........The conditioning today felt pretty good as well.  I love when rest is prescribed.  It allows for full exertion during time of work knowing that rest follows.

Also, I had the great pleasure of working w 2 others today.  Jarvis and Dayna were kind enough to partake in both the strength and conditioning work w me!!  This is very unusual for me, as I'm typically a "lone wolf" when I train...  Jarvis hit a new PR on his backsquat, and then laced em up for what was round 2 of conditioning for him.  & Daynerz followed right along beside me in all the oly work, squatting, and conditiong today.  Did I mention she's a mother of 2???  I love it!