Thursday, February 28, 2013

2/28

10 am
6x50(mix of free and breast)
-rest 1 minute

100 medley with team
25 butterfly
25 back
25 breast
25 free

*each person swam one 100

5 rounds
10 burpees
10 m swim out and retrieve brick underwater and 10 m swim back
-Rounds were roughly 1 minute and change

2:30 pm

First ten rounds done with 140 lbs

Avg.-6.5-8.5 seconds

Last 5 rounds done with 180 lbs

Avg-Majority around 7.5. Last round was 6.9

Very please with how that went today!

Elbow is feeling much better as well!

Wednesday, February 27, 2013

2-27 #hopelessbromantic

Threshold Training

10 Rounds
1 minute AirDyne sprint(all out)
1 minute recovery(3000 rpms or so)

Total distance- 5.35 miles

Had to manipulate training a bit today due to the elbow. Going to make sure it's fully healthy by Sunday.

Here's just a funny picture my buddy showed me today. It made me laugh

Story of my life #hopelessbromantic

Tuesday, February 26, 2013

2-26

10 am
4x50 free
300 kick with fins in 5:00
20 bobs in dive tank
8x25 free (10 sit ups after every set)
100 breathe 7,5,3,3


1:30 pm

A.
Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
(if you are proficient with pistols, progress the movement with a PVC or barbell overhead as you pistol)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps

B.
Every minute, on the minute, for a total of 10 minutes, perform the following:
Snatch x 1
Loading:
*Set 1 – 55%
*Set 2 – 60%
*Set 3 – 65%
*Set 4 – 70%
*Set 5 – 75%
*Set 6 – 80%
*Set 7 – 85%
*Set 8 – 90%
*Set 9 – 95%
*Set 10 – 95+%
In an ideal world, you would have a coach or training partner assisting you with loading your barbell. Just do your best, and if you get a little bit off on the minute, don’t sweat it. As long as you hit these 10 lifts within 10-13 minutes, that is fine.

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 2 reps @ 80%
* Set 3 – 1 rep @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 95%
* Set 6 – 1 rep @ 95+%
Rest as needed

I know your legs aren’t totally fresh, but if the weight feels good on the 5th set, go for a new 1-RM.

A) Done

B)135,140,155,165,175,190,200,210,220(f),240(f) 
Check that left elbow! No bueno


C) 255, 295, 315, 330, 345, 365(f)
-Legs were completely wrecked by the end of this. Zero drive today.

Oh yah, got some cool new stuff too!
OPT "Fine Dyne-Ing" shirt and a fancy new G-Shock

Sunday, February 24, 2013

WarriorZ Athlete's Camp

Where do I start? First I would love to thank Charlie and Micha for inviting us in to their facility and for making me feel like it was my own. You guys are amazing and keep making the community a better place!



We were the first ones to arrive so we basically helped Charlie set up a bit and messed around for about an hour before we actually began the day. Once the majority of the athletes arrived we all started warming up a bit and gathered around the whiteboard for Charlie's breakdown of our day.

After intro's we went straight into the group warm-ups. All the movements we did were for a purpose. The warm-up is designed to help use hit every muscle group that we would be using during the entire training session(high knees, butt kickers, bear crawls, lunges, squats, etc...). After the warm-ups we moved into what Charlie called "EDS" or everyday skills. Everything we do in CrossFit, involves moving through these positions and having a strong body awareness can make us better athletes.

  • Hollow body holds
  • Superman holds
  • Hollow body rocks
  • Superman rocks
  • V-ups
  • Plyo Pushup
  • Headstand to Handstand
After the warmups, Mark Bell arrived and we went right into the Deadlift. We worked moving through the entire range of motion(conventional and sumo) and then also some accessory work such as
  • deficit deads
  • banded work
  • SL deads
  • snatch grip
I can talk forever about what Mark talked about but that would probably bore you and you wouldn't read it anyways. After the deadlift session, we ate lunch and moved into the oly work part. We started with the snatch. We warmed up with some snatch balances and then basically went H.A.M.

I PR'd my Snatch at 235! 

Missed 240 and 245 a handful of times. Each one though was right where it needed to be(blast my small troll hands). After the Snatch session a bunch of us went over to the Jerk boxes and spent a WHILE on them!

While the majority got in 5-7 sets, A few of us decided to skip basically everything else and just get busy with the barbell. Needless to say, good shit happens when you work hard!

315 baby!

Right as soon as Drew and I finished up Jerking(umm...)we joined our team and the clock started for our team workout!

30 Bar Muscle Ups
60 Cleans (95 lbs)
90 Shoulder to OH (95 lbs)
120 Back Squats (95 lbs)

I was lucky enough to be partnered with two phenomenal athletes and we were the second team to finish! A great end to a great camp!

A few of us got in a finisher that combined sled pushes and DB ground to OH.

Needless to say, it was an amazing day. When you combine amazing athletes and some real cool surroundings, you get some pretty fucking awesome outcomes! 

It was one of the best days I have had in a long time. It made me feel completely stress free and I was able to just do what I love to do without having the stressors of normal life. 
Again, I just want to thank Charlie and the rest of the WarriorZ crew for the hospitality and the amazing day!

If you are in the Elk Grove area, I highly recommend considering heading into their facility. Once you do, you will not be sorry.  

The big homie Chuck Z




Friday, February 22, 2013

2-22

15 min. AirDyne session at a conversational pace

Took it really easy today so I can be fully ready to go for WarriorZ's athlete camp tomorrow!

Thursday, February 21, 2013

2-21

10 am

Various swim drills that included: water polo dribbling, astronaut walks, underwater swimming and bungee cord swimming.

2:30 pm

8 min AMRAP
50 over the erg burpees
Row for max meters with the remainder of the time

Score- 1330 m

Mmm, yep, about sums it up.


Wednesday, February 20, 2013

2-20

A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
Burpees onto a 2″ Plate x 15 reps
Work on speed and efficiency with each of these.

B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-95%
* Set 6 – 1 rep @ 90-95%
Rest as needed

C.
Take 10-12 minutes to practice Clean & Jerk Technique.
Leave it at 10-12 minutes! Today is not the day to go heavy perfect your technique.

D.
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (225/155 lb)
6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (205/145 lb)
6 Chest-to-Bar Pull-Ups

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (185/135 lb)
6 Chest-to-Bar Pull-Ups

A) Done minus the pistols. Did them a couple days ago and my knee was feeling funky

B) 255,295,310,330,340,345
-Heavier singles got easier!

C) 225

D) 2+1, 2, 3
-During AMRAP 2, I was kicked off the pull-up rig because of the UNR CF girls class. Kinda threw me off my game and I had to use these bars attached to the platform. Either way, that one seemed the hardest to me. Failed 2 reps which blew almost an entire :45 seconds for me.

Relatively good training day. I'm glad to know even with having some external stressors that are not fun to deal with, I am able to fully focus on that task at hand. I am trying to take these next two weeks to prepare myself mentally for the rest of the season. 


Tuesday, February 19, 2013

2-19

10 am
100 freestyle, 75 any, 50 kick, 25 breast
100 breast kick with board
2x25 breast
2x25 free @ 1:00
50m cool down

12:30 pm

A. 
Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1
(rest 10-15 seconds between singles)
Loading:
*Sets 1-2 – 60-65%
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
*Sets 11-12 – 85-90%
Goal is perfect speed and mechanics for these sets.

B. 
2-Position Snatch
*Hang(just above knee) and High-Hang. Work on speed and hitting those positions


A) 145,155(f,1 on second min.),165,175,185,195(f,1),205

B) 135, 155,170,190,205
-All of these felt good today! Pretty stoked with it!

   205 lbs
Tuesday's are mandatory dank(tank) day!

Sunday, February 17, 2013

2-17

A.
3 rounds for time
8 Atlas Stone to Shoulder (142 lbs)
260 m run

-rest 3 minutes

B.
3 rounds for time
15 Dumbbell Shoulder to Overhead (50 lbs)
50 Double Unders

-rest 3 minutes

C.
 3 Rounds for time
20 Alternating Pistols
20 Ring Dips

A) 13:40
-This one took a little longer than ideal. Still very sluggish with the stone

B) 5:17
-Didn't use my normal rope(this one was smaller) so I tripped up a lot more than I would have liked

C) 6:14
-Just tried to push through with this last one

Friday, February 15, 2013

2-15

Since I almost died yesterday(1000+ mg of Caffeine is intense) I decided to take it a little easier.


A.
Three sets of:
Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
Rest 3-4 minutes between sets
Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

B.
For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%
Please note load used and time – 275, 11 seconds

C.
1 to 5 to 1 UB Muscle Up Ladder
*20 Double Unders in between each set.

A) 8-315, 6-365, 4-405
-New PR for 4!
B) 225-:23, 205-:28, 185- 1:14
C) 5:56

I was exhausted to say the least today. The would be the last time I do that!

Thursday, February 14, 2013

2-14

Did Wolfpack 50's in class today. The normal workout consists of

  • Begin at the diving boards and do 10 push ups
  • Dive into the dive well and swim underwater to the other side(12 m)
  • 10 pool muscle ups then hop out
  • Jump into the lap pool
  • Swim 25 m free
  • Jump out and do 10-20 crunches
  • Jump back into the lap pool
  • Swim 25 m different stroke
  • Jump out and back into the dive well underwater back to the start
That's one.

Here was Drew and I's workout

45 min. AMRAP
Wolfpack 50's

-Subbed 10 HSPU for regular push ups
-Subbed 10 Hollow Body Rocks for crunches

results- 9 full rounds

Side Note: I've had two cups of regular brewed coffee as well as 2 Venti 5 shot americano's...

So according to Tony "Two Scoops" Muscoli I've been doing CARDIO all day

I'm now going to go lay down and hope my heart stops racing.

Wednesday, February 13, 2013

2-13

25 min. AMRAP

500 m hill run(250 uphill/250 downhill)
*Done while wearing a 25 lb vest.

Results- 3750 meters
-Kept it at a very low 75%. Wanted a longer breathing session that I could keep moving through.

20 min or so of mobility work after

Who are you when no one's looking?

Whether or not you actually choose to believe it, you are someone's role model. It could be a younger sibling or even a friend who decided to text you that day to tell you they wanted to change their life because of how you chose to live yours. So the way in which you hold yourself should always be to the highest of standards. Your actions, regardless if anyone is watching, should mimic your beliefs an values.

So my challenge to you is to always try to live your life as virtuously as possible. Your daily endeavors will shape your actions and those actions will be mimicked by others. It is up to us to ensure that those who follow, follow with the highest of standards that we should strive to hold ourselves to.

You are a role model. Never forget that.

Tuesday, February 12, 2013

2-12

10 am

Swim class
2x 50 free, 50 backstroke, 50 any
200 kick with fins and board

Practiced treading water for 5 minutes

3 Rounds
1 min of treading water
1 min off

1:00 pm

A.
Six sets of
Hang Clean + Full Clean
-rest as needed

B.
10 min. EMOM
*alternating minutes

- 3 TnG Power Cleans (205 lbs)
-10 Toes-to-bar

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
Rest as needed

And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM

A) 205, 215, 225, 240, 250, 260
-Wanted to really drill getting the barbell into my pockets with my feet flat still before I pull.

B) Felt good. Shoulder was a little funky with external rotation today though.

C) 255, 295, 310, 340, 310x3x5

Had a little fun after class! Muscle Robot!



Monday, February 11, 2013

2-11

A.
Five sets of:
Muscle-Snatch x 1 rep
Rest as needed

B.
Six sets of:
Snatch x 1.1.1
(rest 10 seconds between singles)
Rest as needed
Build over the course of the six sets to a heavy triple.

C.
Three sets for max reps of:
30 seconds of Strict Handstand Push-Ups
30 seconds of Rest
30 seconds of Kettlebell Swings (32/24 kg)
30 seconds of Rest
30 seconds of Kipping Handstand Push-Ups
90 seconds of Rest

D.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
 
Rest as needed

And then . . .
Every minute, on the minute, for 5 minutes:
Back Squat x 3 reps @ 85% of 1-RM


A) 95, 115, 125, 130
B) 155, 175×2, 180×2, 185
-Once again, keeping the loads lighter to work my positions through the middle
C)18/15/14, 13/16/7, 9/17/9

Had to run to class. Was going to squat after work but once I got off I was pretty tired. Doing D/E tomorrow morning before I swim.

I want to share this video with my readers. It makes you think twice about what you really think is a problem. No matter how difficult life may seem. No matter how hard the task at hand is. 

The only disability in life are bad attitudes.

Sunday, February 10, 2013

2-9

A) 
Practice some skills that I didn't get to during the week.
-Beaded rope DUs
-MUs
-Bar MUs

B) 
 3 x 5 min. AMRAP

500 m row 
 with the remainder of the time
 1 Russian Swing(88 lb)
1 Chest-to-bar Butterfly Pull-Up
2
2..etc.

1-6+6
2-6 KB
3-5+5


C)
 Partner AMRAP in 25 minutes:
Wall Ball X 15 reps (30)
Toes-to-Bar X 15 reps
150 meter Heavy Bag run

4+2/3

Modeling for the girls at the Lulu store in Truckee

"LOVING our guests today. We call this Statue of Brian. He does Crossfit. Can you tell??"
 

Friday, February 8, 2013

2-8

Awesome day today! Haven't had this good of a day in a long time.

A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed

B.
Five sets of:
Hang Snatch + Snatch
Rest as needed
Build over the five sets to a heavy set. You should be dropping the weight from the top of the hang snatch, and resetting for the snatch.

 C.
CrossFit Games Open 11.3
Complete as many rounds and reps as possible in 5 minutes of:
1 Squat Clean (165/110 lb)
1 Shoulder to Overhead (165/110 lb)
This was scored as two movements – the squat clean, and the shoulder to overhead. If you fail a shoulder to overhead, you can power clean the weight back up and jerk it – you don’t need to perform another squat clean.

A) 245, 275, 315, 330, 350
-5 lb PR!

B) 155, 175, 190, 210, 225(Failed hang)
-Decided to say eff it and keep attempting 225.

Needless to say!
Stoked face!

C) 28=56 total reps
-Three more reps that 2011. Felt good after 3 minutes then it just kinda fell apart from there. Legs were tired from A and B

Thursday, February 7, 2013

2-7

10 am

Drew and I used swim class today to focus on a few drills from Power, Speed, Endurance. Things are really starting to come together. Good feeling!

2:30 pm

Handstand work

EMOM for 15 minutes
2 Handstand Push-Ups (6-7 inch deficit)

Freestanding HSPU practice

5:30 pm
8x3 Floor Press with 50 lbs of chains
-135x3, 155x5

Wednesday, February 6, 2013

2-6

20 min. AirDyne
-conversational pace

3 rounds of
10 Single arm DB rows @ 2111 (62 lbs)
-rest 60 seconds
15 ring dips
-rest 60 seconds

5 sets of
 Good Mornings x 6-8 reps 
 -95,115,135,155,170


Feeling great with this new template.


Here was Tuesday's work

A.
Five sets of:
3-Position Snatch @ 75-80%
(high hang, mid-thigh, floor)
Rest as needed
Err on side of keeping loads lighter and working perfect mechanics.

B.
Three sets of:
Halting Snatch-Grip Deadlift x 3 reps @ 8121
(yes, that means 8 seconds to descend from the top – I strongly encourage you to use straps)
Rest as needed

10 am 
100 pull, 100 kick, 100 swim
4×50 dolphin kick(used fins and kick board)
4×50 one arm fly-change arms at 25(used kick board)

1 pm
A) All sets done at 175
 -Missed the mid on the final set. So I spent 10 minutes or so with 135 and 155 working just one rep from the hang focusing on extending up and through my feet instead of transferring my weight forward and trying to move my hip through the bar

B) 3×3 @ 230 lbs

Monday, February 4, 2013

2-4

A.
Six sets of:
Clean Complex
* Hang Clean
* Clean
* Front Squat x 2 reps
* Jerk
Rest as needed between sets

B.
Three sets for max reps of:
30 seconds of Ground to Overhead (185/135 lbs)
90 seconds of Rest

C.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
Rest as needed between sets

D.
For time:
50 Double-Unders
5 Back Squats with 80% of 1-RM
40 Double-Unders
4 Back Squats
30 Double-Unders
3 Back Squats
20 Double-Unders
2 Back Squats
10 Double-Unders
1 Back Squat

This should be fairly obvious, but take the squat from the rack, and make sure you get perfect depth on every rep.
Post your time, and load used.


A) 175, 185, 205, 215, 225, 245
-Wanted to keep the loads lighter to work some postions through the middle.
B) 5,5,5
C) 365
D) 5:55 @ 295 lbs
-Missed a few times with the DUs. Leg burner though!

Deciphering my back postitions

Sunday, February 3, 2013

Super BROwl funzies!

Four 8-minute quarters for max reps in teams of 2 of:
Qtr 1
Burpee Muscle-ups X 3 reps
Push Press X 12 reps (95)
Shuttle run X 40 meters

Rest 4 minutes

Qtr 2
Hang Power Clean X 8 reps (135)
Alternating Front Rack Lunge X 6 reps
Toes through Rings X 10 reps

Rest 4 minutes

Qtr 3
Wall Ball X 12 reps (20)
Double-unders X 24 reps

Rest 4 minutes

Qtr 4
Partner A holds chin over bar
Partner B does max reps deficit Handstand Push-ups

immediately into "Overtime!"

850 meter Sandbag run

1) 8 rounds + 3/12/10 meters
2) 8 + 8/6/5
3) 10 + 7
4) 47 total HSPUs 
 OT) 8:48 sandbag run
-Had a little equipment malfunction. Bag fell out of the duffel and I hat to put it back together!

Saturday, February 2, 2013

Perspectives

As I was leaving the store, there was a gentleman sitting on the median with a sign that read

 "Really Hungry. Anything Helps"

As I started to reach into the grocery bag (that contained hot chocolate, cookie dough, pop-tarts and paper towels) to grab him a pack of pop-tarts, the light turned green and we had to pull away. I felt bad. The entire way home, Drew and I had a conversation about how the majority of the time, we all forget how lucky we actually are.

No matter how bad the training session was. No matter how late we got off work. No matter how stupid that assignment is that we have to write.

We are all blessed to live the life we are living right now. 

We have the ability to train even if it's not fun. We have a job even if we get off at 4 am. We are able to go to school even if we spend our weekends doing hw.

All of those complaints are just first-world, middle-class, problems.

Sometimes, what we need are just simple reminders of how lucky we really are and what it means to have a good life.

Reno Sunsets