updates

062613

clean + 2 front squats + jerk

muscle up/handstand practice

062813

AM Session

back Squats

- 3 reps every minute on the minute, 10 rounds

deficit deadlift

- Standing on 4 inch deficit, one deadlift every 30 seconds, 10 reps

metcon:

20-15-10-5

KB swings 70/53

burpees

PM session

 snatch complex

- muscle snatch + hang (full) from knees, every minute on the minute, 10 rounds

clean and jerk complex

- power clean + hi hang (full) + split jerk, every minute on the minute, 10 rounds

handstand work

volume on muscle ups > 30 reps

062513 plus play time

AM session

incline bench 3x3, last set rep-out

weighted chest to bar pullups 5x5
-5 sets with weight

push press
-triples working up to heavy set with good form. can rep out last set if feeling good


PM session

metcon: 5 RFT

5 power cleans @ 185#
10 close grip bench @ 145#
15 calorie row
2 min rest



Strength Bit: PLAY!

I work at crossfit gym, and a lot of the people I spend time with invest a lot of energy into working out. Recently I've been wondering if this investment is forced or if they enjoy the process. I guess I assume that people enjoy this self inflicted form of torture because I certainly do, but what if their fitness was forced. what if this aspect of their life was just one more check mark on their busy schedule that needs to be marked off?

I reflect on my schedule and realize while that I enjoy the process, my workouts are fairly obsessive and my day can be ruined if I miss a workout or have a lack luster session. additionally, i've realized that I have all this awesome capacity, but i never apply it. I can lift weight, move well, and keep going but i rarely apply my fitness to something more fun and entertaining.

In an attempt to embrace balance, I've been allocating days where i focus on recovery and fun activities. for the last couple weeks, I've been having a day where i just go swim for fun. If i feel like doing a couple sprints or practice holding my breath or just walking around and laying out afterwards I go for it. I avoid timing myself and try to keep the pressure off and just enjoy the time in the sun and water. On the weekends i've also been trying to do something recreational rather than doing a structured workout. whether this means i go for hike or go for another swim, I don't know but I just try to get out and move about.

This idea of unstructured, free time activities was an inspiration after reading and watching some material from Idol portal and some crossfitters, namely andrea ager. these individuals encourage "play time" and i'm beginning to see this as a very important aspect of my fitness and well being. And heck, its fun! So this was a bit of a rant, but really i'm just try to have more fun and apply my fitness. I'm also trying to encourage those around me to do the same and see what can come of this.

062413

AM session

Front squat 3x5
- First squat session of three week phase, expect to move up weight next three weeks

PM session

3 position snatch
- top down, keep the bar in your hands the entire time: hi hang, hang from knees, 2 in above ground
- heaviest possible


NOT for time
a) 100m sled drag, heavy (50 forward, 50 backward)
b) ME muscle up attempt
c) 12 toe to bar

062313

062313

mobility work

rowing intervals.
- :30 work/ :30 rest for 20 mins, moderate pace

062213

062113

hard day with a lot of work involved, but tends to be fun

AM sessions

Back squats
-3 reps with 65-75% of you max, EMOM for 10 sets

Deficit deadlifts
-1 rep every 30 secs, 10 reps total


PM session

muscle snatch
-heaviest single possible

power clean + hi hang (full) + push press
- 10 sets EMOM, around 80% of max clean and jerk

metcon (for time):
21 KB snatch Left, 21 KB snatch right, 21 burpees
15, 15, 15,
9, 9, 9


62213

active recovery

swim optional, practice breath holding skills, single breath distance swim.

6.20.13

yesterday's workout...

6.19.13

clean double +jerk

-try to build up to at least 90% of max

a) handstand practice (max shoulder touches)

b) 12 T2B

c) 5 oh squats, heaviest possible

- :30 to :60 rest between sets

easy row

- :30w / :30r for 10-15 mins or moderate distance and maintain medium pace.

6.20.13

rest day

optional: 1000 yard swim, or just walking in a pool.

spend minimum 1 hr stretching and mobilizing.

061813

Strength bit: Coaching

An important aspect of training is the hands on element were a coach is able to foster a rapport with their athlete and in turn know their strength and weaknesses. Once established, this athlete-coach relationship allows for coaches to get the most out of their athletes because they accurately monitor the intensity given by the athlete as well as make better adjustments, or tailor the program when needed.

Recently I've been asked to write programs for people, or I am asked what I do for my workouts. While it would be nice to be paid, these situations would probably produce OK results at best because I am unable to coach all these people in person. Also, people tend to mess programs up unless active coaching is involved because they often do not understand the program and often do not apply the appropriate intensity.

So i'm going to just start putting my workouts here in this blog. Hopefully this will encourage me to update strength bits more frequently, and hopefully get back to reading my bible again (you know, internets accountability). Additionally, if people ask what my program is they can follow along, but if they mess it up its on them. With that said, questions are welcome.

061813

am workout

some hip stretches and upper body mobility

incline bench
- 3x5 80-85% max, last set rep out

weighted Strict chest to bar pullups
-5x5

jerk supports
- build up to 3-5 heavy singles with ~110% max jerk


pm workout

ankle and hip mobility/distraction

power clean EMOM 10 sets of 2 reps

intended on doing bench press and row for calorie intervals but ended up doing gym wod instead: http://districthcrossfit.com/#!/wod/tuesday-june-18-2013