My wife was cleaning out a desk the other day and came across a small photo album from our daughter’s school. It was from 2010 and the photo at the top was in it. There are times when I get so frustrated about not being exactly where I want to be physically. But then I see old photos like that and feel better about how far I have come. Sometimes we need those reminders as they serve as great motivators for pushing forward.
Weekly Training Log - 1/14/13
MONDAY - 1/14/13
CrossFit (5:00a.m.)
Strength - Back Squat: 5x185, 3x215, 3x265, 2x285, 1x315, 1x335. Given how my knee has been acting up, I didn’t want to push it too heavy.
WOD - 5RFT: 20 DB snatches (45lbs) and a 200m run. Time was 10:28 @ RX+ (RX was 35lbs). The running felt good. Lung burner WOD.
Cash-Out: 10x6 pull-ups.
TUESDAY - 1/15/13
CrossFit (5:00a.m.)
WOD - For Time: 10 Front Squats (165lbs; from the ground), 50 DUs, 8 front squats, 40 DUs, 6 front squats, 30 DUs, 4 front squats, 20 DUs, 2 front squats, 10 DUs. Really wanted to skip this since my DUs are not dialed in, but needed to do this because my DUs are not dialed in. The set of 50 and 40 were totally out of rhythm and the weight felt heavy, but mid-way through I felt good. Managed to string together almost the entire set of 20 DUs and felt great about it. 8:25 @ RX.
Cash-Out: 50 GHD situps & 25 box jumps (30”). I had done 1 jump at that height in the past and failed at other attempts. Today I did 25 of them. Not fast, as the point was to focus on doing the jumps at a height greater than what we were used to. I was shocked at how I managed to get them all without any real effort, or more importantly, without completely destroying my shins.
Pool - Lunch: 20x50m laps w/30 sec ri. 28:12.
WEDNESDAY - 1/16/13
Pool (Noon)
Swimming ladder: 50m (rest 30 secs), 100m (rest 45 secs), 200m (rest 1 min), 300m (rest 2 mins), 200m (rest 1 min), 100m (rest 45 secs), 50m. Shoulders and back a little tight but held a decent average. Just felt good to stay active. Rested from CrossFit today as I went the past 2 days in a row.
THURSDAY - 1/17/13
Rest.
FRIDAY - 1/18/13
CrossFit (5:00a.m.)
Victoria - 5RFT: 10 thrusters (95lbs), 14 box jumps (24”), 12 SDLHP (95lbs), 12 burpees, 27 KB swings (53lbs). I prayed that Jesus, from high above, would come down and take me during the middle of this. It was seriously that bad. This will be filed away under the top 5 hardest WODs I have ever done. Since this is being labeled as a hero WOD, it felt wrong to scale it. Victoria Soto was a teacher for 5 years. When she was shot and killed, it happened in room 10 on 12/14/12 and she was only 27 years old, thus the rep scheme. For the first 2 rounds I did the KB swings unbroken, but broke them into 2 sets after that. The rest was a blur of me grinding through it. 36:05 @ RX. RIP, Victoria. As a parent I cannot thank you enough for such a sacrifice.
Pool (Lunch): 10x100m w/1min. ri. 28:49.
SATURDAY - 1/19/13
CrossFit (7:00a.m.)
Strength - 1RM Power clean: 5x135, 3x165, 2x185, 1x205, 1x225, 1x235, 1x240, 1x240
WOD: 8 min AMRAP of 8 pull-ups & 8 overhead squats (105lbs). Made it through 7 rounds. Working on preparing for that competition in a few weeks and wanted to do the same movements, but not the exact WOD.
WOD #2: It was a team WOD with tire flipping. Since I wanted to just flip the tires, I went out with one of the teams and stayed out, jumping in and out a few turns.
SUNDAY - 1/20/13
Rest.
The Real Biggest Losers?
I saw this pop up as I scrolled through my dash this morning and for some reason, it just struck a nerve. If you want to read my ramblings, fine. If not, I am OK with that as well since this is being written more to get it out of my system than anything else. I will put it behind the jump to save your dashboard.
My photo of one of our trainers, Dion, made its way into Canadian #Crossfit magazine SweatRX, Nov/Dec 2012 issue. Always flattering to see your work in print. #crossfitpulse #strobist #nikon #fitness #photography #sweatrx #magazine
Arms and lats are pretty sore from Monday, so this swim during lunch won’t be in my list of PRs. 20x50m laps w/30 sec ri. 28:12. @goldsgymhenrycounty #swim #swimming #fitness #exercise #hurtlocker
Weekly Training Log - 1/7/13
MONDAY - 1/7/13
Rest.
TUESDAY - 1/8/13
CrossFit (5:00 a.m.)
WOD - For time: 12 burpees, 12 thrusters (115#), 12 burpees, 12 snatches (115#), 12 burpees, 12 push-jerks (115#), 12 burpees, 12 hang squat cleans (115#), 12 burpees, 12 overhead squats (115#), 12 burpees, 12 thrusters (115#), 12 burpees, 12 snatches (115#), 12 burpees, 12 push-jerks (115#), 12 burpees, 12 hang squat cleans (115#), 12 burpees, 12 overhead squats (115#). Time Was 27:57. Wonderfully tough WOD.
WEDNESDAY - 1/9/13
CrossFit (5:00 a.m.)
Partner WOD: One works while the other rests. Complete 120 wall balls, 100 v-ups, 80 med ball situps, 60 burpees, 40 C2B pull-ups, 100m run together. Felt good about this. Had a great partner that pushed the pace and didn’t let me slow up. My C2B were more like regular pull-ups but I am working on it.
Cash-Out: 7x5 pull-ups
Lunch - Pool: 20x50m w/30 sec rest in between each lap.
THURSDAY - 1/10/13
Lunch - Pool: 10x100m w/1 min rest in between each lap.
FRIDAY - 1/11/13
CrossFit (5:00 a.m.)
WOD - 4RFT: 10 C&J (135lbs), 15 pull-ups, 350m row. I was actually looking forward to pull-ups. For the first time ever I did not cringe when I saw a WOD with pull-ups. I have been working on them and this would be a great test. RX on the C&J was 115 but I bumped it to 135 and did singles as quickly as I could. The row was decent and was able to breathe better than I thought. The first 2 rounds I did 10 pull-ups unbroken, then a set of 5. That was a big accomplishment for me. Working on form and making sure I get my chin over the bar. I really don’t care what my time was compared to everyone else because I felt accomplished on the pull-ups. Time was 21:45 @ RX+.
Cash-Out: 5x10 GHD situps.
Afternoon - Swimming: Was at a pool with our family and brought my swimming gear. Got about 10 25m laps in with varied rest. Wasn’t really going all out, just trying to swim a bit.
SATURDAY - 1/12/13
Rest.
SUNDAY - 1/13/13
Rest.
Our box listed RX as 95, but the real RX is 115, at least according to Outlaw where this originated (Please go read the write up about the soldier this WOD was created to honor). It was a grinder WOD and one where you could not really go too fast on any specific movement. 27:57 @ RX.
RIP Sgt. Thomas R. MacPherson.
Weekly Training Log - 12/31/12
MONDAY - 12/31/12
Rest.
TUESDAY - 1/1/13
Rest.
WEDNESDAY - 1/2/13
CrossFit (5:00 a.m.)
Warm-up: 1000m row (3:45)
WOD “2013” - 2RFT: 20 clean & jerks (135lbs), 13 wall balls, 20 burpees, 13 pistols, 20 DB thrusters (35lbs), 13 GHD situps, 20 K2E, 13 HSPUs. This was a grinder WOD for sure. The trainer gave us some great modifications for the pistols and HSPUs that I used. Nice to work on modifying them and still doing a similar movement instead of subbing all together. I thought the sticking point would be the clean & jerks, but instead, it was the burpees and DB thrusters where I spent most of my time. Happy with the WOD, though, finishing 24 and change.
Cash-Out: 4x3 hang power cleans @ 165lbs.
Lunch - Swimming: 8x100 w/1 minute rest between each.
THURSDAY - 1/3/13
CrossFit (5:00 a.m.)
Warm-up: 24 rounds of tabata abs
WOD: At the top of every minute, do 4 bodyweight deadlifts, 4 medicine ball cleans, and then burpees with the remainder of the time. For me, a bodyweight deadlift is 245lbs, so that got heavy quick. The med ball cleans made my quads want to lock up half way through and there were a few rounds where I got no burpees at all. Final score was an even 40. Wanted. To. Die.
Post: 2x1000m row (4:06, 3:50); 10x5 pull-ups. Felt good to have a trainer and another member tell me my pull-ups were looking strong.
FRIDAY - 1/4/13
CrossFit (5:00 a.m.)
WOD: For time - 30 back squats, 30 dips, 30 lunges, 30 box jump overs, 10, back squats, 10 dips, 10 lunges, 10 box jump overs.Went with 135 on the weight and tried to move as fast as I could. Somewhere around 11 and a half minutes. Not bad, especially when I thought it was going to take about 20.
Cash-Out: 50 hand release push-ups; 10x10 GHD situps.
SATURDAY - 1/5/13
CrossFit (7:00 a.m.)
WOD: Grace - 30 clean & jerks (135lbs). I was really planning on just doing strength, but my friend Randal is trying to prepare for the World Wide WOD, where Grace is one of the WODs he will do, and wanted to do Grace. He didn’t want to do it alone, and rarely has any takers on doing WODs with him. I did a few warm-up reps and then we started the clock. A few reps in I asked a buddy to count me and just tried to limit rest as much as possible. Nailed a huge PR (for me) by doing this in 2:43. Totally shocked but more than happy.
Strength: 8 rounds of supersets of 3 banded deadlifts (245 w/green band) and pull-ups (5 reps).
SUNDAY - 1/6/13
Gold’s Gym (7:00 a.m.)
Had planned on a rest day, but joined up with some buddies. Worked on double unders and was able to start stringing a few together here and there. Making progress.
WOD - 7 rounds: 5 push presses (185lbs) and 2 laps around the track upstairs (guessing 400m). Did not have a running clock going, but guessing this was around 20 minutes. I had wanted to do 10 rounds but in the last 2 sets of push presses I had failed a rep and started to do more of a jerk as it got heavy so I called it off at 7.
Grace
No clue where this came from, because I certainly did not feel mentally or physically prepared for it, but I did Grace this morning in 2:43. Had some buddies counting for me and staying in my ear. This put me at the top of the whiteboard for our box so far.
Weekly Training Log - 12/23/12
SUNDAY - 12/23/12
Rest.
MONDAY - 12/24/12
CrossFit (5:00 a.m.)
Warm-Up: 20 rounds of tabata abs
WOD #1: For 20 minutes, EMOTM complete 4 HSPUs, 8 pull-ups, and 12 body weight squats. When you got to the point where you couldn’t finish a complete round in the minute, then you had to drop the reps by half. I modified the HSPUs using my knees on a 24” box. Not going to learn these any other way unless I start modifying them. Made it through 5 rounds and then dropped the reps, but kept doing 4 of the modified HSPUs. Right hand tore at the 17 minute mark.
Strength - Snatch: Started with the power snatch and worked up to about 170lbs. Working with a new coach, we dropped the weight and started to work on form for a full snatch and catching it in a squat. I stuck with 95lbs and worked in a lot of reps, eventually getting really comfortable with the lift.
WOD #2: Row 500m, 5 power clean & jerks (195lbs), row 500m, 10 clean & jerks (185lbs), row 500m, 15 clean & jerks (135lbs). My time was 16:18 and I was really hurting. My hands held pretty good despite the beating they took earlier in the day. I was honestly surprised at how I held up considering that this was more volume in a day than I normally do.
TUESDAY - 12/25/12
Christmas. I ate. I rested. I ate. I rested. I ate. I rested again.
WEDNESDAY - 12/26/12
Only one class (noon) at our box which I couldn’t make, so no CrossFit today. Hit the pool at lunch and did a swim ladder. 50m, 100m, 200m, 300m, 200m, 100m, and 50m. I increased the rest as the distance went up, then decreased rest as I went back down the ladder. Just under 27 minutes total.
Strength - Power Cleans: 3x135, 3x135, 3x165, 2x185, 1x205, 1x215, 1x225 (f), 3x165, 3x165, 3x165, 3x165, 3x165.
THURSDAY - 12/27/12
Rest.
FRIDAY - 12/28/12
CrossFit (5:00 a.m.)
Skill - Squat Clean: I suck at these, but they felt much more natural than they have, most likely because of some of the coaching earlier this week and this morning. Stayed at a light weight and worked more reps than anything else.
WOD: For time - 75 KB swings (53lbs), 100m run, 50 burpee pull-ups, 100m run. I thought about using the 70lb KB but wanted to try and just RX the WOD and see if I could go unbroken on the swings. I got 60 in before breaking. Could have done 75 but that would have really put the hurt on my forearms, and with only a 100m run in between the swings and burpee pull-ups, I broke it up. Time was just over 10 minutes.
SATURDAY - 12/29/12
CrossFit (5:00 a.m.)
Strength/Skill: Power cleans from just below the knees. Started at 135, jumped to 185, dropped to 135, then settled in at 155 for several sets of 5. Really hammered home technique and form.
WOD: EMOTM for 20 minutes - On the odd minutes do 3 snatches and 3 overhead squats and on the even minutes do 15 DUs. Started with 135lbs on the bar and half way through bumped to 145.
SUNDAY - 12/30/12
Banded deadlifts: 5x3 @ 225lbs, 3x3 @ 245lbs
Strength - Bench: 5x135, 5x185, 4x205, 2x215, 2x225, 1x235, 1x240, 1x250. Worked in a few upright barbell rows as well (5x135, 2x185, 1x205).
WOD - 3RFT: 10 thrusters (135lbs), 12 hand release push-ups, 15 KB swings (70lbs). Time was 9:35.
Weekly Training Log - 12/16/12
SUNDAY - 12/16/12
Worked the Reindeer Games, representing Hurt Locker Apparel.
MONDAY - 12/17/12
Rest day.
TUESDAY - 12/18/12
CrossFit (5:00 a.m.)
WOD - “Helen”: I was not too excited to see this. Not because of the pull-ups, but because I had just done this during open gym at the beginning of the month. I was 10 seconds slower this morning than before, but I really think that is where I setup. Last time I was right at the start of the run and had a KB and pull-up bar right next to each other to minimize transition. Doesn’t bother me one bit. After working the Reindeer Games all weekend and still being behind on my sleep, I was more than pleased to be able to do what I did this morning. Time was 12:31 @ RX.
Cash-Out: I subbed extra GHD situps for the man makers; 10x10.
Lunch - Pool: 8x50m w/30 seconds rest. 12x25m partner sprints.
WEDNESDAY - 12/19/12
CrossFit (5:00 a.m.)
Warm-Up: 6 min. AMRAP of 6 35lb DB thrusters, 12 body weight squats, 6 hand release push-ups.
Strength - Front Squats: 5x185, 5x225, 3x275, 1x295, 1x315 (f)
WOD: 21-15-9 of snatches (125lbs) and ring dips. Subbed bar dips for ring dips. Time was 10:11. Snatches felt pretty good this morning. Broke them into sets of 5 and tried to limit rest. Dips are harder on me than pull-ups. Perhaps I need to start working these into our open gym time.
Cash-Out: 7x3 hang cleans @ 175lbs.
Lunch - Pool: 5x100m. 12x25m partner sprints.
THURSDAY - 12/20/12
Pool (Lunch): 20x50m laps w/30 seconds rest. 26:52. Kept a pretty even pace on all of the laps. Normally a rest day but felt like relieving some stress.
FRIDAY - 12/21/12
CrossFit (5:00 a.m.)
Warm-Up: 1000m row (3:43)
WOD: “12 Days of Christmas” -This was done just like the song, so the suck factor dug in like a tick half way through. Shoulder and upper body slaughtered. I went beast and used 95lbs. Nothing really to say about this other than it felt like being dropped into a meat grinder. Time was 30:53.
Lunch - Pool: Had a little fun today and tried the breast stroke and butterfly for the first time. Amazing how those two new strokes totally kicked my butt. 2x50m warm-up; 5 minute 25m partner sprints; then some work on the breast stroke, butterfly, and kicking.
SATURDAY - 12/22/12
CrossFit (7:00 a.m.)
Strength - Hang Cleans: 2x185 EMOTM for 6 minutes; 2x205 EMOTM for 6 minutes
WOD: 10 minute AMRAP of 5 deadlifts (315lbs), 5 burpees, 20 DUs. Made it through 4 rounds + 5 DUs. We made up this WOD basically to force me to do DUs. I am getting better at stringing them together, just need as much practice as possible. I broke up the deads in one round but was pleased to do them all unbroken otherwise.
SUNDAY - 12/23/12
Rest.
2 Years
Yesterday around 10am I sent my wife a text that said:
This time 2 years ago you were buying the Biggest Loser book while I was sitting on the couch.
Two years ago today we started that book (The Biggest Loser 30 Day Jump Start) and neither of us imagined where it would take us. I look back on my first post here and am flooded with a range of emotions. Over that time so much has happened that I do not believe I could ever explain it all in one post so I won’t even try.
Two things stand out for me today. The first being in all of my previous attempts to lose weight, nothing ever stuck. The longest I made it was 6 months before caving again. Getting beyond that was huge for me. Looking back over 2 years seems surreal and at times I honestly cannot believe I am where I am.
The second thing that stands out, and easily the most important, is that I am not alone in my journey. My amazing wife is here, too. Through all the good and all the bad, she has been there. A constant source of encouragement and the reason that I am able to write this post today. When others doubted, friends bailed, and when others wished failure upon me, or made fun of our dedication to getting healthy, she was there. When I wanted to stop, got tired, became frustrated, or lost focus on the process, she was there. Without a doubt in my mind, I am the man I am right now because of her.
And while we both have been on this roller coaster ride, she has gone through changes as well, fighting her own battles. And as she was my rock I tried my best to provide the same support for her. I saw her go from struggling with weight to lifting weight. From worrying about how many pounds were on the scale to worrying about how many pounds were on the bar. I watched her take on a drastic new eating style that has changed how our family does things. I watched her become more beautiful before my eyes, not just physically but mentally. Ladies, it is a damn sexy trait to be more confident.
So on this 2 year anniversary of our decision to get healthy, it is awesome to look back and see how my wife not only saved my life, but hers as well.
Compete For Your Life: Rich Froning is "First"
You’ve probably heard the news. Rich Froning is officially the first CrossFit Games athlete to achieve an unforeseen milestone in this young sport – a major book deal.
When we heard about the upcoming autobiography, “First”, we were initially shocked. At Compete HQ, we heard quips like, “a…
Weekly Training Log - 12/09/12
SUNDAY- 12/09/12
Track (7:30a.m.)
Warm-up with a 1 mile run (9:27) & 5x6 KB swings (88lb)
WOD: 20 min AMRAP of 400m run and 10 KB swings (88lbs). I have tried to incorporate the big KB once a week into some type of work, either a WOD or EMOTM. Sundays are track days so I want to make sure there is plenty of running. Just seemed like a good combo to push the running and see how taxing 10 swings would be during an entire WOD. Lungs felt great and I finally feel like this extra work is paying off as I stayed steady. 7 rounds even.
MONDAY- 12/10/12
Rest day.
Tuesday- 12/11/12
CrossFit (5:00 a.m.)
Strength - Rack Jerks (5x2): 2x185, 2x185, 2x205, 2x205, 1x215, 1x235
WOD - For Time: 5 C&J @ 145lbs, Run 200m, 4 C&J @ 165lbs, Run 200m, 3 C&J @ 185lbs, Run 200m, 2 C&J @ 205lbs, Run 200m, 1 C&J @ 215lbs, Run 200m. Felt really strong through this and pushed the run. Time was 10:17 @ RX.
Cash-Out: 6x3 hang cleans @ 165lbs; 3x10 GHD situps.
Lunch - Pool: 20 min AMRAP of 50m sprints with 30 seconds rest. Got 15 laps in and had 15 seconds left before the end of the 20 minutes and went ahead and did another lap.
Wednesday- 12/12/12
CrossFit (5:00 a.m.)
Warm-Up: 12 rounds (tabata) of pull-ups, air squats, push-ups.
Strength - Front Squat: 5x135, 5x185, 4x225, 3x275, 1x305. I am actually a little ticked off that I failed that last rep. My 1RM is 325 so I thought I would be closer to that when I failed.
WOD - For Time: 15 front squats, 25 burpee box jumps, 10 front squats, 20 burpee box jumps, 10 front squats, 15 burpee box jumps, 15 front squats, 10 burpee box jumps. Opted to leave 135lbs on the bar. What is 10 more pounds, right? Moved through the front squats without too much trouble. The trainer came more than usual and said my form was good, which made me feel better. Burpee box jumps are what they are. Just tried to stay moving and keep a good pace. Time was 14:47 @ RX+.
Cash-Out: 10x5 pull-ups. During the warm-up, the hand wraps were bothering me as was the tape on the bar. I need to be doing more of these anyway. So I stripped off the wraps, lightly chalked, and then did 10 sets of 5 on a bar without tape. Felt much better. Want to add in this cash out once a week and also increase the reps.
Lunch - Pool: 16x100m laps with 45 seconds of rest (30 seconds of rest during last 6 laps). 42:35 was approximate time. Goal was to log distance, not fast, but not slow. Kept about a 1:45-1:50 average on all of the laps, despite really feeling it in the last 3.
Thursday- 12/13/12
Rest day. Really feeling the swimming in my shoulders from Wednesday.
Friday- 12/14/12
CrossFit (5:00 a.m.)
Soreness in my shoulders is gone. Pain free in my knee though still a little sensitive. Recovery is working.
Strength - Power Cleans: 2x165, 2x185, 2x195, 2x205, 2x215, 2x225. 225 has been a sticking point with me for a while. Was really nice to get 2 of these when 1 has always been such a struggle.
WOD - 3RFT: 15 deadlifts (185lbs), 15 KB Swings (70lbs), 50 DUs. The double unders would be the sticking point, and the proof is in the photo above that I am still learning them. Rather than sub the run for the DUs I made myself do them. Only way to improve is to attack the weakness until its gone. I strung them together better than I have in the past. Did the deads and swings unbroken. Still feeling better during the WODs and able to keep moving through a little better. Hope that continues!
Saturday- 12/15/12
Out of town. What? Reindeer Games!
WOD - For Time:
5 clean & jerks @ 145lbs
Run 200m
4 clean & jerks @ 165lbs
Run 200m
3 clean & jerks @ 185lbs
Run 200m
2 clean & jerks @ 205lbs
Run 200m
1 clean & jerk @ 215lbs
Run 200m
I felt really good this morning. Really good. I think it is a combination of taking the appropriate rest days, recovery process, as well as the added cardio that I have been doing. In fact, the past 3 training days have all felt great. More so than usual. Anyway, all of that coupled with a WOD that is a strength and it was a win.
I really cannot remember the last time I felt this way, but during this WOD it was like I couldn’t push hard enough. Normally our runs start from the loading dock ramp and end there as well. I typically setup away from that area and use it during running WODs to catch my breath as I will run to the door and then walk over to my bar. Today I ran from my spot out and back and then back to my bar. As the weight increased it never really felt heavier. Strange to say that, but I felt more aggressive and also wanted to run faster. I lapped one dude twice.
Finished first in the class with 10:17 @ RX.
