May 2013
19 posts
12 tags
May 17th
28 notes
2 tags
The stars aligned
Ever have one of those days in the gym that felt like everything was off?  175lbs felt like 275?  I have had some of those recently.  I try and shake it off and stick to the program. This morning the stars must have aligned.  While the weight didn’t feel light, it didn’t feel heavy either.  I worked around 80-85% of my 1RM on the lifts I had on tap this morning and it all just felt...
May 17th
24 notes
Off season?
For those of you who are strictly CrossFit, do you have an off season? This came up a while back in a discussion about being burned out and it really hit home.  At CrossFit, we are almost programmed to come in year round and go 110%.  Most sports have an off season but for us normal folks who won’t make it to Regionals/Games, it is a year long activity. I guess my question is, do you cycle...
May 16th
11 notes
May 16th
10 notes
4 tags
May 14th
66 notes
4 tags
May 13th
15 notes
Weekly Training Log: 130506 - 130512
MONDAY - 130506 Rest, recover, stretch, and mobilize.  Try not to feel old. TUESDAY - 130507 2-Position Clean (floor, mid-thigh) 2 sets @ 75% | 175# 2 sets @ 80% | 185# Clean deadlift 1x5 Warm-up | 225# 5x5 @ 105% (of clean) | 255# Front squat 5 @ 75% | 245# 4 x 2 @ 80% | 265# 3 x 2 @ 85% | 270# Tough morning.  Felt old, tired, and generally beat all to hell and back.  I started with the...
May 13th
6 notes
5 tags
May 10th
12 notes
4 tags
May 9th
3 notes
6 tags
May 9th
8 notes
I just wish it wasn't called Paleo
I have mentioned some of this before, and its been on my mind for a while now, but Iron-Inside’s post triggered it again for me. The first time I tried to go strict paleo I absolutely hated it.  I followed a meal plan from a well known author on paleo and it felt like all I was eating was meat and salt.  I did not enjoy it.  I had trouble with portion control.  I lost energy.  Granted I lost some...
May 9th
32 notes
May 8th
17 notes
May 8th
24 notes
3 tags
May 7th
16 notes
8 tags
Weekly Training Log: 130429 - 130505
MONDAY - 130429 And on this day, absolutely nothing was done.  Rest day. TUESDAY - 130430 Woke up with a lot of pain, so rather than push it at CrossFit, I opted to sleep in.  Since I can hit the pool pain free, that is what I did at lunch.  10x100m (rest to recover) and I went as hard as I could on the 100s.  best time was 1:33 and slowest was 1:39.  While I took longer breaks in between...
May 6th
10 notes
1 tag
May 5th
40 notes
7 tags
May 3rd
39 notes
1 tag
May 2nd
57 notes
Short Mom: Age-Adjusted Strength Standards for Men... →
shortmom: Squat: Pounds, Metric Bench Press: Pounds, Metric Deadlift: Pounds, Metric Power Snatch: Pounds, Metric Power Clean: Pounds, Metric Press: Pounds, Metric Muscle Endurance Standards Put together by Rippitoe, et al. These charts show you where you … Very interesting.
May 1st
94 notes
1 tag
May 1st
14 notes
April 2013
39 posts
4 tags
Apr 30th
18 notes
7 tags
Apr 30th
17 notes
12 tags
Weekly Training Log: 130422 - 130428
MONDAY - 130422 And on Mondays, we rest.  And it was good. TUESDAY - 130423 Day one of a 12 week oly/strength cycle.  I have wanted to try something like this for quite a while now.  More than stoked to give it a shot.  The overall program will have to be modified to fit time constraints.  As much as I want to, I can’t work out 3 hours at a time.  I also want to make sure I have...
Apr 29th
13 notes
Apr 28th
20 notes
2 tags
Apr 28th
12 notes
1 tag
I have never looked forward to a rest day as much as I am looking forward to tomorrow.
Apr 28th
10 notes
4 tags
Apr 27th
19 notes
Apr 27th
12 notes
Apr 26th
10 notes
2 tags
Apr 26th
28 notes
1 tag
Apr 25th
135 notes
And then I ran...
I have been staying away from certain movements due to my left knee ever since my little chat with the doctor.  Box jumps, running, and anything that would be high impact have been subbed.  Getting old sucks but I have to be smart about certain things. This morning I felt good and wanted to test it out a bit.  The longest run would be a 400m shuttle run so I thought I would give it a go.  About...
Apr 24th
15 notes
3 tags
Apr 23rd
19 notes
Strength versus Power →
shortmom: For @ourtimetochange and others who might be thinking a personal win always means the ability to move heavier weight.  It can also mean moving lighter weights faster. We all fall into the trap of thinking a PR must mean lifting heavier at all times and start to value strength above all else. This is a really good article and I am glad Shortmom shared this… I fell into the...
Apr 23rd
22 notes
6 tags
Weekly Training Log: 130413 - 130421
MONDAY - 130413 Rest day.  Stretching of all the things and strategic placement of calories into my body.  Starting some nutrition changes this week. TUESDAY - 130413 Strength: 3x3 power clean @ 75% of 1RM C&J.  Warmed up with 135 and then used 185 as working sets. Skill: Muscle up progressions Conditioning AM: 3RFT of 10 power snatches (95lbs), 15 T2B, 20 box jumps (24”); 12 min....
Apr 22nd
9 notes
Back on track
Finally… Whatever head funk I had been in seems to have gone away.  The past four days I have never felt better in terms of training.  I have felt better with heavy weights and even with body weight movements and short metcons.  Everything seems to be clicking at the moment. After the Whole Life Challenge, I made some nutrition changes, and I believe that they are helping.  Right now I am...
Apr 21st
21 notes
1 tag
WatchWatch
Camille making easy work of a 255lb jerk 255. That is 5lbs off from being a double bodyweight lift.
Apr 21st
185 notes
Apr 19th
96 notes
Apr 17th
27 notes
4 tags
Whole Life Challenge: Recap
This weekend marked the end of the Whole Life Challenge.  The previous 8 weeks (February 18 - April 13) were certainly a learning experience for me, to say the very least. More rambling behind the jump.[[MORE]] Results: Weight: Lost 6lbs Waist: Lost 4” Hips: Lost 3” Biceps: No change Quads: No change Neck: Lost 1” Fitness Benchmark: +6 reps Final Rank: 954/2695 The challenge only...
Apr 16th
29 notes
11 tags
Weekly Training Log: 130408 - 130414
MONDAY - 130408 Rest day.  Stretching/mobilization.  Consumption of food. TUESDAY - 130409 Skill: 20 minutes of Clean & Jerk technique work @ no more than 80% of 1RM. Sets were: 2x135, 2x135, 2x165, 2x185, 2x185, 2x205 Conditioning: Row 2k @ 80-85%.  Harder than I thought to pace this down a notch.  Tried to keep it around a 2:00/500.  7:46. Cash-Out: 3x10 pull-ups Pool: 50m warm-up; 1000m...
Apr 15th
10 notes
3 tags
I don't really care
My wife did the Whole Life Challenge last time and was the reason we both did it this time around. For her, this time was less competition and more of doing it for the sake of doing it and being healthy. She did her final measurements this morning and lost 4” in the waist and 2” in the hips. The WLC did not require a weight measurement, but we both did starting weigh ins. I asked her...
Apr 14th
42 notes
3 tags
WLC, Done
Today marks the end if the Whole Life Challenge. It’s been an interesting 8 weeks, that’s for certain. Despite being gone since 5am sponsoring an opening for a new CrossFit affiliate across town, I still had to come home, do measurements, and cap it off with 7 minutes of burpees. I saw improvements all around in all measurements taken. I also learned a great deal about my body,...
Apr 13th
14 notes
Apr 13th
7 notes
Apr 12th
46 notes
8 tags
Apr 12th
15 notes
4 tags
Apr 12th
18 notes
3 tags
Apr 10th
11 notes
5 tags
2013 CrossFit Games - Open Competition Recap
This is my second year participating in the CrossFit Games Open.  With about 2 years of CrossFit under my belt, I had different goals this year, though somewhat undefined.  I did not go in with the desire to attain a certain placing within my region.  I merely wanted to do better than I did last year.  If that was the sole measurement of success this time around, then I feel confident that is...
Apr 10th
14 notes
2 tags
Apr 9th
17 notes