Clean triple from blocks
-take 20 mins to work to tough set (missed 285)
20 Minutes
Odd-10 front squats (185)
Even- 10 strict hspu
Wanted to get more work in, but ran out of time w class and afternoon shenanigans.....
Sunday, July 20, 2014
Friday, July 18, 2014
Slowly, but slowly
Snatch Triple (off blocks)
-15 minutes to work to tough, clean set (245)
Front Squat Single
-10 minutes to work on slow tempo, quality reps
"Elizabeth"
21-15-9
Full (squat) clean (135)
Ring Dip
4:42
PM w the Class
Ascending Ground to Overhead EMOM @ 135
-10 minutes
Row 500m(1:22)
Overall was a quality day training wise. I felt a little sluggish this morning, but was still able to get some quality lifting in. I'm still hesitant to do anything "heavier" from the ground as my shoulder continues to heal.
Snatching off blocks helps with understanding proper positioning through the movement. I'm a big fan of it, unless someone hasn't yet developed the stability strength to load eccentrically to the position worked. It's also a little easier on the body, (being that you don't have to pick the bar up every time).....
Front squatting has always been a huge weakness of mine, so I'm trying to incorporate it much more this year. Today was just singles w quality positioning. Nothing overloaded, slower tempo (3 count ecentric).
All conditioning today was unplanned, highly intensive, but nothing too taxing physically.
Unsure of what a "good" "Elizabeth" time is, I was definitely pleased with how it went today, considering 3 years ago when I started CrossFit this workout would have taken me 15plus minutes.
#ohdemsquatcleans
-15 minutes to work to tough, clean set (245)
Front Squat Single
-10 minutes to work on slow tempo, quality reps
"Elizabeth"
21-15-9
Full (squat) clean (135)
Ring Dip
4:42
PM w the Class
Ascending Ground to Overhead EMOM @ 135
-10 minutes
Row 500m(1:22)
Overall was a quality day training wise. I felt a little sluggish this morning, but was still able to get some quality lifting in. I'm still hesitant to do anything "heavier" from the ground as my shoulder continues to heal.
Snatching off blocks helps with understanding proper positioning through the movement. I'm a big fan of it, unless someone hasn't yet developed the stability strength to load eccentrically to the position worked. It's also a little easier on the body, (being that you don't have to pick the bar up every time).....
Front squatting has always been a huge weakness of mine, so I'm trying to incorporate it much more this year. Today was just singles w quality positioning. Nothing overloaded, slower tempo (3 count ecentric).
All conditioning today was unplanned, highly intensive, but nothing too taxing physically.
Unsure of what a "good" "Elizabeth" time is, I was definitely pleased with how it went today, considering 3 years ago when I started CrossFit this workout would have taken me 15plus minutes.
#ohdemsquatcleans
Wednesday, July 16, 2014
Yogging Mile Repeats
Front squat double
-15 minutes of quality work
3 sets:
Run 1 mile @ 6 minute pace
Rest 3 minutes
As stated prior, it has been a very atypical week so far with training due to the shoulder. Very little gymnastics work, very little barbell work..... Not the norm.
However, that's the beautiful thing about it. "Ultimate Scalability". So unfortunately, this means lots of mono-structual work. Not that I don't do lots otherwise, there are just usually more barbells and rings prior.
Also, I had the opportunity to do this work on the nicest track in the state..... My alma-mater Southside Christian. Go Sabres!
The goal was to maintain a 6 minute mile pace for 3 miles w 3 minutes rest between.
I was able to make the first feeling good, fell off a little at the beginning of the second, and couldn't hold for the third. I think I ended up @ 5:57, 6:00, 6:10.
I will try to do one track day each week if I'm able to get on at Southside, but will rarely do anything over 800s or 400s. Today I just wanted to lengthen it a bit, and see how long I could hold on.....
Not long enough.
-15 minutes of quality work
 |
| Good times in JAX w Coach Paul |
3 sets:
Run 1 mile @ 6 minute pace
Rest 3 minutes
As stated prior, it has been a very atypical week so far with training due to the shoulder. Very little gymnastics work, very little barbell work..... Not the norm.
However, that's the beautiful thing about it. "Ultimate Scalability". So unfortunately, this means lots of mono-structual work. Not that I don't do lots otherwise, there are just usually more barbells and rings prior.
Also, I had the opportunity to do this work on the nicest track in the state..... My alma-mater Southside Christian. Go Sabres!
The goal was to maintain a 6 minute mile pace for 3 miles w 3 minutes rest between.
I was able to make the first feeling good, fell off a little at the beginning of the second, and couldn't hold for the third. I think I ended up @ 5:57, 6:00, 6:10.
I will try to do one track day each week if I'm able to get on at Southside, but will rarely do anything over 800s or 400s. Today I just wanted to lengthen it a bit, and see how long I could hold on.....
Not long enough.
Tuesday, July 15, 2014
Kinda Cool.......
High Hang Clean Triple (no dropping)
-20 mins to work to tough set (285)
10 Minute EMOM
Odd: 7 strict tempo shoulder press @135
Even: 14 (quality slow) pistols
For time:
Row 500
50 Wallballs
Row 400
40 Wallballs
Row 300
30 Wallballs
Row 200
20 Wallballs
Row 100
10 Wallballs
(11:30 or 12:30 couldn't remember)
I had the privilege to train with my older brother Thad today. It's alway enjoyable to have others to work along side you. If nothing else (and there's tons else), CrossFit has given several individuals (including myself) a common connection with each other on a deeper level than just thrusters and kipping pullups. There's an immediate understanding amongst the community knowing that they've struggled as you've struggled. It's uniquely similar to the connection developed within the church. Kinda cool......
I'm still not doing any type of pulling, so I worked from the high hang today on cleans. This progression helps with speed, commitment, and stability under the bar. I struggle with all 3, so I've spent lots of time working progressions in this area..... it also was stress free on my shoulder! Also, unless I'm doing clusters, I always try to maintain grip on the bar in between reps (not dropping it). I think this develops strength and stability through eccentric loading, (not to mention crazy grip strength by re-gripping and resetting each rep)...
Typically I'll superset a push and pull, but without the ability to pull I added in some skill work w pistols. I hate them and I'm terrible at them, so I figured I'd at least try to improve the mechanics by going slow down(eccentrically) and develop some stability.
For the workout the goal was to go unbroken and maintain at least a 1:45 split on the rower. Goals accomplished, and felt I maybe could have maintained a little faster pace on the rower....Maybe.lol...
Proverbs 15
A soft answer turns away wrath,
But a harsh word stirs up anger.
2 The tongue of the wise uses knowledge rightly,
But the mouth of fools pours forth foolishness.
-20 mins to work to tough set (285)
10 Minute EMOM
Odd: 7 strict tempo shoulder press @135
Even: 14 (quality slow) pistols
For time:
Row 500
50 Wallballs
Row 400
40 Wallballs
Row 300
30 Wallballs
Row 200
20 Wallballs
Row 100
10 Wallballs
(11:30 or 12:30 couldn't remember)
I had the privilege to train with my older brother Thad today. It's alway enjoyable to have others to work along side you. If nothing else (and there's tons else), CrossFit has given several individuals (including myself) a common connection with each other on a deeper level than just thrusters and kipping pullups. There's an immediate understanding amongst the community knowing that they've struggled as you've struggled. It's uniquely similar to the connection developed within the church. Kinda cool......
I'm still not doing any type of pulling, so I worked from the high hang today on cleans. This progression helps with speed, commitment, and stability under the bar. I struggle with all 3, so I've spent lots of time working progressions in this area..... it also was stress free on my shoulder! Also, unless I'm doing clusters, I always try to maintain grip on the bar in between reps (not dropping it). I think this develops strength and stability through eccentric loading, (not to mention crazy grip strength by re-gripping and resetting each rep)...
Typically I'll superset a push and pull, but without the ability to pull I added in some skill work w pistols. I hate them and I'm terrible at them, so I figured I'd at least try to improve the mechanics by going slow down(eccentrically) and develop some stability.
For the workout the goal was to go unbroken and maintain at least a 1:45 split on the rower. Goals accomplished, and felt I maybe could have maintained a little faster pace on the rower....Maybe.lol...
Proverbs 15
A soft answer turns away wrath,
But a harsh word stirs up anger.
2 The tongue of the wise uses knowledge rightly,
But the mouth of fools pours forth foolishness.
Monday, July 14, 2014
Zero Pull Training.......
1 Snatch Balance + 2 Overhead Squats
Surprise PR
Today turned out being a much better day than expected. I went into it thinking I would just do some shoulder stability work and lunges. After doing lots of shoulder rehab exercises I grabbed a barbell and tried some overhead work.
The snatch balance complex is a great way to develop stability in the receiving position of the snatch. I rarely will do these, but since I couldn't do much work w "pulling" I decided I should work on "receiving". I'd never support multiple reps per set w snatch balance (unless experienced or using blocks, and resetting) due to the major risk at hand when resetting the bar across one's back/shoulders..... hence the added overhead squats and drop.... I took much longer than usual w this since I wasn't back squatting or snatching today (very atypical of most Mondays). 20 minutes on the clock, started w the bar, and climbed up.....Hit 300 as a 15# PR!
Ran out of time due to a late start, so I put some weight on the bar, racked it, and did 5 mins of walking lunges. This will get you going quick. I like lunges because they help develop symmetrical strength, as well as proprioceptive stimulation by making you focus on weight distribution, balance, stability, etc...... also major #asscheekdevelopment
Most Monday's consist of more volume, but I ran out of time today, and I'm also nursing a major shoulder injury......
At times like this it's extremely important for me to clean up my diet, focus on quality movement in the gym (not quantity), and remain patient. People many times fail to understand that this "fitness" thing is a journey. You're capacity is built over a long period of time, so unless you feel you're in the absolute "prime" of your life age wise (20-23), understand that "positive training results" come from quality input (diet/hydration), not quantity output (volume training). This is one concept that is screwed majorly by the majority due to a misunderstanding of games level athletes and their training.
PROV 14
7Stay away from fools, for you won’t find knowledge on their lips.
8The prudent understand where they are going, but fools deceive themselves.
9Fools make fun of guilt but the godly acknowledge it and seek reconciliation.
-take 20 minutes to work to tough set (300)
5 Minutes continuous (front rack) walking lunge w 155
3 sets:
20 reverse hyper
10 GH raise
Surprise PR
Today turned out being a much better day than expected. I went into it thinking I would just do some shoulder stability work and lunges. After doing lots of shoulder rehab exercises I grabbed a barbell and tried some overhead work.
The snatch balance complex is a great way to develop stability in the receiving position of the snatch. I rarely will do these, but since I couldn't do much work w "pulling" I decided I should work on "receiving". I'd never support multiple reps per set w snatch balance (unless experienced or using blocks, and resetting) due to the major risk at hand when resetting the bar across one's back/shoulders..... hence the added overhead squats and drop.... I took much longer than usual w this since I wasn't back squatting or snatching today (very atypical of most Mondays). 20 minutes on the clock, started w the bar, and climbed up.....Hit 300 as a 15# PR!
Ran out of time due to a late start, so I put some weight on the bar, racked it, and did 5 mins of walking lunges. This will get you going quick. I like lunges because they help develop symmetrical strength, as well as proprioceptive stimulation by making you focus on weight distribution, balance, stability, etc...... also major #asscheekdevelopment
Most Monday's consist of more volume, but I ran out of time today, and I'm also nursing a major shoulder injury......
At times like this it's extremely important for me to clean up my diet, focus on quality movement in the gym (not quantity), and remain patient. People many times fail to understand that this "fitness" thing is a journey. You're capacity is built over a long period of time, so unless you feel you're in the absolute "prime" of your life age wise (20-23), understand that "positive training results" come from quality input (diet/hydration), not quantity output (volume training). This is one concept that is screwed majorly by the majority due to a misunderstanding of games level athletes and their training.
PROV 14
7Stay away from fools, for you won’t find knowledge on their lips.
8The prudent understand where they are going, but fools deceive themselves.
9Fools make fun of guilt but the godly acknowledge it and seek reconciliation.
Saturday, July 12, 2014
1 Year & 3 Posts Later......
Saturday 7/12/14
Front Squat
-12 Minutes to build to tough single (335)
Backsquat
EMOM 1@365x5
E2MOM 1@365x5
1 set max reps w 80% of 365
15 Minutes Sled Drag @ 185
Numbers this week!
-3 rep hang clean @ 285
-15 unbroken reps deadlift @365
-125 burpees in 5 minutes
Regionals, injuries, and no reps.....
Much time has past since my last entree, and my initial purpose in starting w this blog was to track training throughout the year leading into the CrossFit Open, possibly Regionals (Lord willing), and any other events done throughout the year. I'm going to try to get back on it and not let too much emotional get into my writing...... (The majority of the time this will be just training)
For some reason, people in the exercise world (including myself at times) don't like to share what goes into training for this thing called CrossFit..... which has developed into the greatest strength and conditioning program on the planet, as well as a sport (in fitness).
So this will be my attempt to consistently track what I do as a Coach/Athlete in prep throughout my year of training for CrossFit...... My end goal is to "overreach" my genetic potential while glorifying my Lord and Savior Jesus Christ each day I coach/train.
-
Recently, I've had a major "flare up" from an old shoulder injury in college when I played basketball. It happened when I just returned from 2 wrist surgeries and was super excited about being back on the court. We just started Summer B, which meant class, weights, pickup ball, and night life. What else could you ask for? Well, lots of old Gator players would come back into town to train during the summers, and at this particular time Taurean Green was back in town playing pick up with us. Unsure of how he got by me, being I was so quick laterally lol (I was the possibly the slowest guard on the team) I reached out my unproportionally large left arm to stop him. It didn't stop him, and it felt like my left arm was ripped off..... It was a torn labrum.
All that said, I have been extremely fortunate to this point in my exercising life to not have any major issues w it until these past few weeks. That being the case, my training will look much different and will cater to zero arm use for the next week or so. #asscheekdevelopment
 |
| Quan, Joel, and I ecstatic about our placement in JAXLOS.lol |
-12 Minutes to build to tough single (335)
Backsquat
EMOM 1@365x5
E2MOM 1@365x5
1 set max reps w 80% of 365
15 Minutes Sled Drag @ 185
Numbers this week!
-3 rep hang clean @ 285
-15 unbroken reps deadlift @365
-125 burpees in 5 minutes
Regionals, injuries, and no reps.....
Much time has past since my last entree, and my initial purpose in starting w this blog was to track training throughout the year leading into the CrossFit Open, possibly Regionals (Lord willing), and any other events done throughout the year. I'm going to try to get back on it and not let too much emotional get into my writing...... (The majority of the time this will be just training)
For some reason, people in the exercise world (including myself at times) don't like to share what goes into training for this thing called CrossFit..... which has developed into the greatest strength and conditioning program on the planet, as well as a sport (in fitness).
So this will be my attempt to consistently track what I do as a Coach/Athlete in prep throughout my year of training for CrossFit...... My end goal is to "overreach" my genetic potential while glorifying my Lord and Savior Jesus Christ each day I coach/train.
 |
| Getting "no repped" on a wall ball |
-
Recently, I've had a major "flare up" from an old shoulder injury in college when I played basketball. It happened when I just returned from 2 wrist surgeries and was super excited about being back on the court. We just started Summer B, which meant class, weights, pickup ball, and night life. What else could you ask for? Well, lots of old Gator players would come back into town to train during the summers, and at this particular time Taurean Green was back in town playing pick up with us. Unsure of how he got by me, being I was so quick laterally lol (I was the possibly the slowest guard on the team) I reached out my unproportionally large left arm to stop him. It didn't stop him, and it felt like my left arm was ripped off..... It was a torn labrum.
All that said, I have been extremely fortunate to this point in my exercising life to not have any major issues w it until these past few weeks. That being the case, my training will look much different and will cater to zero arm use for the next week or so. #asscheekdevelopment
Subscribe to:
Posts (Atom)