Well, three days off and eating total crap has left me feeling, um, well, like total crap. So, went after a double session today.
1) 5x2 snatch at 85%
No shoes or knee brace so I worked up to 175 with a low power snatch catch. Felt like shit on the catch, but good on the pulls)
2a) 3x3 snatch pull - 255, 275, 295
2b) 3x3 heaving snatch balance - 155, 175, 185
3a) 4x7 strict pull ups - all unbroken
3b) 4x21 GHD sit ups - all unbroken
4a) 3x8 weighted GH raises - 15# for all
4b) 3x12 rev. hypers - 15, 20, 25
Evening session:
1) 5x2 clean and jerk
(had shoes and braces and worked up to 235. Felt pretty good all around. Need to work on jerk a good bit)
2) back squat
1x8@65% - 270
1x8@70% - 290
1x5@80% - 330
1x5@85% - 350
Lots of weight today!
10 minutes to establish a heavy power clean and push jerk (keeping best form possible)
Messed around with reps am technique in the 155-225 range, then hit 245 pretty comfortably. Stayed there as I know the jerk would have been a little sloppy at 255.
7 min EMOM of:
3 power clean and jerk at 85%
Worked with 210 hitting every rep but one jerk around minute 5 (rushed it). Finished with 3 additional minutes at 185 do keep speed and technique in my brain.
1a) 4x ME handstand push ups any style
- 6kip, 1strict+5kip, 1strict+5kip, 7kip (felt really heavy with these today. Bad)
1b) 4x 10 front squats with a focus of just dropping quickly to the bottom
- 45x10, 65x10, 85x10, 105x10 (trying to work on speed under the bar for Oly lifts)
1c) 4x 10 cable pull downs for lower traps (did them all with a CFF green band. Focused on opening the chest and retraction the hell out of my scaps.
Tonight I will go for a medium intensity run for about 30 minutes.
Rest day
Spent a good bit of the day off my feet, resting up the knee
7x1 3-position snatch (full, hang, high-hang)
115, 135, 135, 135, 135, 145
(felt very good all around and took the time to figure out what accessory exercises I need to get faster into my squat)
4 rounds for time of:
30 front squats 115
15 toes to bar
15 lateral box jumps 24"
Time - 14:39 (crushed!! The humidity got to me and I was feeling a bit nauseous during the 4th round. Very happy with that time though)
2.5 hours later
3x 8 good mornings - 115, 145, 185
3x ME bench at 95% - 280x3, 280x3, 280x4
Very good, productive day all around. My knee is bothering me a bit so I am looking forward to a rest day tomorrow!
5x2 clean and jerk at 80%
Messed around with form up to 215#. Then did 4 sets at 235# (only missed 1 rep, the rest felt awesome!)
15 min to find 3RM squat
225x5, 285x5, 335x3, 375x3, 415x3!!!
VERY happy with that. Felt so solid (maybe could have got 420...), very excited.
Tabata pull ups (alternating between strict and butterfly)
Strict - 9, 5, 3, 3
Butterfly - 15, 13, 12, 13
10x 25 meter very steep hill sprints
20 minutes snatch technique work
(worked on hip extention and getting the bar driving off the hips as learned through hours of watching CalStrength videos!)(messed with 135 and 145)
1a) 3x3 snatch pull - 235, 255, 275
1b) 3x3 heaving snatch balance - 135, 155, 185
For time do:
10-8-6-4-2 alt. DB snatch 95# with
20 double unders
10 alt. step ups on plate 95#s
10 burpees
Time - 10:38
(get pretty spent, especially on the burpees. Write this based off the Outlaw conditioning for the day. It was pouring rain so I modified it. Should have been sub-10 but I screwed up with a 14" box for the step ups (WAY too big) and swapped it out I'm the test round)
Well, another up and down week of training, but I am going to look at the week thus far as a positive one. i am eating well, heading into workout with great energy, and battling through the tougher ones with a feeling of progress, even when I suck it up. My squat is feeling real strong (got 365# for 6 with relative ease and feel real good with that) and my Oly lifting is very, very slowly feeling more comfortable. Even though my numbers are not going up, I feel like I am moving in the right direction finally, and that's a huge change for me. I am rolling and stretching on a more consistent basis, and I have found a great massage therapist who is giving me an awesome deal, so that is more mobility work each week that I need!So, let's talk about this accessory work I have created thanks to my boy Jim Bathurst over at Beast Skills. I have difficulty activating m lower traps. This can be seen in the fact that I have zero ability to get those last few centimeters on a strict chest to bar pull up. So, to work on it I will be incorporating 3-5 rounds of asisted chest to bars and cable pull downs every other day. I will also mix in assisted strict muscle up work, to let my body understand the technique of it all. I will also be putting in almost daily work with assisted handstand push ups. The goal hear is to us full shoulder to overhead rang of motion so that my body can recognize how to engage properly with that larger range. Hopefully this will translate into the standard CrossFit HSPU to be simple for me! To be honest, with the way I felt after just the first day of this accessory work, I am pretty convinced it is going to work wonders for me, and very quickly!So, rest day today. Lots of rolling and chilling out in the freezing cold. Then it's accessory work and workout tomorrow in prep for the Charlottesville SuperFit Games this weekend. Workouts have been announced (follow the link) and I am feeling VERY confident with this!Hopefully I'll have internet by next week, then I can post on a daily basis.Josh Courage
Well, my training has been going pretty good. Some downs, but mostly ups! It's been pretty interesting to see the rapid growth of the site I have been getting my workouts from. Rudy Nielson at Outlaw CrossFit started off with about 10 Games vets and hopefuls (I'm obviously a hopeful here...) and now there are probably 500+ people following the site. It's crazy! Check out the site here (and if you decide to join, make sure you get to posting!So, highlights from this weeks training: I banged out 350# for 6 reps on the back squat and was pissed off at myself for not going heavier. If getting strong is the goal, I am well on my way! Hopefully I'll hit the same rep count with something along the lines of 375-390 next time!I got 16 total 17' rope climbs with a 20# weight vest on and I was freaking fired up! I have always been able to climb, but not very efficiently. So, learning the little tricks of getting up that rope was a huge step for me.I stopped eating 30 pounds of chocolate covered anything and my body fat has visually dropped a TON! It's pretty amazing what happens when you stop eating like a stupid fat kid. I have also brought on a new helper in my quest for "what the hell can I do if i actually really try!" James Bathurst. He's a great friend of mine who I would argue is the best personal trainer I have ever met. He takes this stuff more seriously than me i feel like and that is saying something. He is also an absolute BEAST! He'll be offering his insight into helping me with my two biggest issues, and his two biggest strengths, muscle ups and handstand push ups. He will also be assisting me in a little of my nutrition as he has just received his Precision Nutrition Certification from a guys a really believe in, Joe Berardi.So, feeling good so far!It's 60 degrees right now, so, thinking of heading out to the great outdoors to have a little nature therapy before heading back to train people this afternoon. I'll get a long stretching session in while hanging out at the river.
Obviously haven't posted in a while, so below is this past week. I flt like crap Monday, then had to move into the new apartment Wednesday, so, I worked out Tuesday/Thursday/Friday, here they are! Not really any insight into it all, but I have a few throughts I'd like to share tomnorrow as I prep for Tuesday:Strength 1) Back Squat: 1X10 @ 60%, 1X8 @ 65%, 1X6 @ 70%, 1X6 @ 75%, 1X6 @ 80% – rest 2-3 min. between each set. 2a) Close Grip Bench Press (14”): 2×8 @ heaviest possible, 2X6 @ heaviest possible – rest 60 sec. 2b) Front Squats: 1X5 @ 60%, 1X5 @ 70%, 2X5 @ 75% – rest 60 sec. Skill/Strength 1a) 4X10 Weighted UB Strict Supinated Pullups – heaviest possible, rest 10 sec. Notes: Supinated is how rich people say “underhanded” or “chin-ups”. 1b) 4XME UB Kipping HSPU (regionals standard) – rest 2 minutes. 1c) 4X15 Reverse Hyper – medium/heavy, rest 60 sec.Results:1) 250, 270, 290, 310, 330 2a) 185, 205, 215, 230 (should have gone a little heavier) 2b) 190, 220, 235, 235 (come on boulder mobility!! Felt like nothing on the legs, crushed my wrists) 1a) 18, 23, 23, 26 (undershot this, but wanted all 10 no matter what) 1b) 6, 7, 10, 7 (suck it, 10 is a pitiful PR. Sad, but was happy about that) 1c) -, 12, 12, 20 (built a little makeshift reverse hyper using bars on a low rack and a crash mat. Interesting but it worked!)Thursday:1a) 5X3 T&G Power Clean – heaviest possible, rest 60 sec. 1b) 5X3 UB Push Jerk – heaviest possible, rest 60 sec. Conditioning “Tommy V” 21 Thrusters 115/75# 12 Rope Climbs 15’ 15 Thrusters 115/75# 9 Rope Climbs 15’ 9 Thrusters 115/75# 6 Rope Climbs 15’ For time. *Rest as necessary before strength work. Strength 1a) 3×10 Banded GH Raise – heaviest possible, rest 60 sec. 1b) 3X25 UB KBS – heaviest possible, rest 90 sec.Results:1a) 185, 215, 245(x2), 245, 255 (that’s a damn good feeling PR for me!) 1b) 185, 205, 225, 235(x2), 235 (felt strong, just missing technique a little) Conditioning – 14:21 with a 13′ rope. Was gunning for sub-15, so happy about this. Played it WAY to safe on the rope and could have gone faster for sure. 1a) All with a purple CCF band, felt tired 1b) 85, 90, 90(x20) (used DB’s, this was hard)Friday:1) High-Bar Back Squat: 1X10 @ 60%, 1X8 @ 70%, 1X8 @ 75%, 1X8 @ 80% – rest 2-3 min. between each set. 2a) 4X5 Shoulder Press @ 85% of last week’s 3rm, rest 60 sec. 2b) Front Squats: 1X5 @ 60%, 1X5 @ 65%, 2X5 @ 70% – rest 60 sec. ConditioningSwim: 5X100m – rest 2:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set. Notes: All work should be at approximately 90-95% RPE. Skill 5 minute AMRAP of STRICT Muscle-Ups.Results:1) 240, 285, 305, 325 (yeah, that final 8 sucked some serious ass, holy cow!) 2a) 155, 150, 150, 150 (last set was easier than the first by a long shot) 2b) 190, 205, 220, 220 (feeling better) Conditioning – swimming bitches! Oh wait, I suck at swimming… 1:54, 1:56, 1:56, 1:58, 1:56 Muscle ups – 3 with a little kip. Oy
Today's workout looked pretty cool, but I was feeling like absolute crap, so I took a day off. I think I got some food poisoning or something. To get a jump staryt on the my fat cutting for the games season, i decided a short detox would be perfect, so, I planned on a veggie jiuce and a very light dinner on Sunday, and the same today. Sunday went fine enough, but after my fish and veggies for dinner, my stomach was feeling a little messed up. Then around 3am, I spent a good 40 minutes in the bathroom and was of for the entire rest of the day! I ended up falling asleep on my sandbag stack in the gym for an hour, and just spent the entire day feeling right on the brink of throwing up. A light Thai dinner got me feeling a little better, so I am amped to get back into thing tomorrow!
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