Zero Pull Training.......

1 Snatch Balance + 2 Overhead Squats

-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.

1 Year & 3 Posts Later......

Saturday 7/12/14

Quan, Joel, and I ecstatic about our placement in JAXLOS.lol

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.

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

Competitive Exercising Ridiculousness

Our Bag of Coins

The 2014 Reebok CrossFit Open is now closed.  Thank goodness!  Personally, I'm not sure I could have taken another week of hearing "formulas" or "exercising tips" from all the CrossFit guru's (which apparently all of a sudden is everyone participating in the "open").  I'm not sure which was more taxing, 14.5 or the strategizing you hear from everyone going into each workout......  I'm only kinda kidding.  But here's the greatest advice you'll ever hear in approaching your competition HUHWODS(1st time using that one).  Rest Less, Go Faster!  BOOM!  Magical, I know.....  I mean, it's good to have a plan, but as Tyson said, "everyone has a plan till they get punched in the mouff."....... And typically that punch comes in the 1st minute of every Open workout.

In all seriousness, I am glad the "Open" is over.  In my opinion, it was one of the best overall tests CrossFit HQ has put out.

We were blessed at Southern Moon to have everyone competing come out each weekend and cheer each other on.  I think that's part of what makes the open so great.  You see individuals go deeper for others, and push further than what they thought their limits may be.  By signing up, you're committing yourself to an unique vulnerability.  You could be exposed.  (Circa 14.3 for me. Yikes!)...  Through that "vulnerable" state, improvement happens.  You'll typically find out something new about yourself. It's kinda cool.

Celebratory Dessert

However, there are some drawbacks creeping about within the Open and "Competitive Exercise" as a whole.  I think the "Games" can sometimes be detrimental towards CrossFit.  We suddenly lose our respected capability and judge each other solely on performance.  It's like nobody cares anymore about your health/wellness, and it's all about your number of reps.  There needs to be more of a spotlight on health......  and what's even more so ridiculous is when people get mad.  You're 1 (of many) reason(s) people don't like CrossFit, and you're taking it too seriously.  You're probably not that good, and that's okay. It's exercise folks.  Regardless of how you did during the Open, I bet your heart rate increased some, you perspired, you're strength improved, ect. (those are good things!)  And unless your whole life, heart, and soul are involved (which would be sad), then why be upset about your performance?

Let's just take a step back and try not to take for granted your fitness.  Take a hike! Literally!  and keep in mind that there are many folks out there that would love to be in your health/wellness state,
so take advantage and forget about your burpeeing performances.

But seriously bro, what was your score on 14.5?lol