Tomorrow marks the start of the Reebok CrossFit Games Mid Atlantic Regional competition. Three days, six workouts, a little over 30 dudes (same for women, and about 15 teams I believe), all fighting for only a few spots to the CrossFit Games in CA at the end of July.
I have yet to feel nervous, I am excited, I am eager to hang out with so many like-minded people and I am feeling pretty positive about my fitness levels. I have no idea what is going to happen out there, but all I o know as that when I hear "GO", I am going to do just that. I plan to give it my all, trust my training, trust my fuel, trust my body and push myself harder and farther then I ever have. That is what I enjoy doing, that is why I love CrossFit, and it fires me up to know that I will be surrounded by people who want the same thing.
I think the reason my nerves are so calm is that my mind has been elsewhere today (probably a very good thing when i think about it). Today marked the two year anniversary of my Mothers death and it has been overwhelming thinking about all the good she not only brought to me, but to so many people around the world. I have written about her many times on both this and my old blog, and I feel like I could write something new and positive about her every day. Today I will leave it at this: she is the main reason I push myself. For her, if you were not working towards doing the thing you loved with all your energy, you were wasting time. And if you were not smiling while you did it, you were doi g something wrong. This weekend I dedicate my effort to her. Through the pain and struggle of each rep I will relish the opportunity to feel so alive. I will be beyond grateful to be able to be out there, healthy, happy, moving, sweating, pushing myself to new limits around hundreds of others who desire the same for their lives. I am humbled by her every day, from the day I was born, to this day, 3 years after she has passed. So this weekend, and for as long as I live, I will continue to challenge myself, I will smile through and enjoy each and every challenge, and i will share my love and passion for this with as many people as I can.
To all you competition tomorrow, to those of you who competed last week, to the hundreds waiting to compete over the next couple weeks, to to everyone who pushes themselves to be better; you inspire me every day. You all freaking ROCK!
For those of you wanting to come out tomorrow and over the weekend to spectate, cheer and be totally blown away with how awesome these CrossFit events are, you;ll find the info below. I will be updating the blog each day with posts, pics and videos. And, I'll be posting to Facebook and twitter throughout the weekend. be sure to follow along even if you can't be there!
George Mason University Field House
4501 University Dr.
Friday - 9am-6pm
Saturday - 9am-6pm
Sunday - 9am-3pm
$10 per day or $25 for a full-event pass.
Never Stop, GET FIT.
I opted out of my early morning conditioning today because I was tired as hell. So, I gt an extra half hour sleep and it really did help out with my days energy levels. I got a good deal of work done an as things wound down I headed out to the paths that spider through the forest by the Potomac River to find a workout spot. The plan was some hill repeats, double unders and muscle ups. Well, an hour into my search left me with nothing but a few cuts on my legs from searching the woods for a solid tree branch to hang the rings, and probably a pint of sweat lost. Yeah, the humidity around these parts is freaking crazy awesome!
Just becuase I'm in a bit of a goofy mood, I figure I can share my interesting search process. Well, my periodically logical mind thought that if I searched the paths that pass under a few bridges I would find a perfect place for the rings. Well, the steep hill leading to the bridges was perfect for the hill repeats, and the parking area at the top of the hill was perfect for the double unders. But, these damn bridges were just giant slabs of concrete, litererally NOWHERE to hang anything. My frustration put aside (I was having too much fun goofing off in the woods) I found a portion of the trail that wrapped up high enough that i could potentially make my way up to the top of the bridge and hang the rings from the railing along the street. Only problem was that this portion of the street was a two lane exit off a freeway. Good times. Well, picture this: you're driving down the freeway and along a thickly forested exit you see some weirdo, drenched through his shirt, straining over the side railing hooking up huge straps to them. Yeah, it was a little risky, but totally worth it! At least I though it was until I got back under the bridge and realized that it was still way too height to get the rings up there and reach them for muscle ups. Fail!
Oh well, off to my next area to see if something would work out there. But, on the way I passed a big park i used to play baseball at when I was in like 4th grade and i figured, what the hell! After a short search, I opted to hang the rings on the beam of a basketball hoop, then I measured out a 50 meter and 100 meter mark for a 2-point suicide sprint. My workout was 4 separate rounds (un-timed) of a 50 meter sprint out, then back, then 100 meters (not sure exactly what you'd call that), 100 double unders (first two rounds were a thicker rope, the second two were a thinner, quicker rope), then 5 muscle ups.
Good work all around, not super intense but I felt like I walked away with a lot more confidence in both my double unders and my muscle ups. Im feeling very good with the way things are rolling right now with my training. I feel like I'm getting exactly the work i need to get myself as prepared as I can be for Regionals; and, I feel like I am fueling just about as well I can be (perhaps a little more in the late morning would be helpful, we'll see...). Anyways, I made some good progress on my post about moving from California to Maryland (still a crazy struggle for me to get this thing finished!), so hopefully it'll be up soon! Until then...
Never Stop, GET FIT.
Well, it is officially under two weeks until the Mid Atlantic Regionals competition happening over at George Mason University from June 3rd through 5th. A couple days back they announced the workouts and I have decided to tweak my programming just a little to work on some of the things I feel I should to really get myself ready. I'll break it down, here's a little overview of my schedule and what I'll be focusing on:
Heavy cleans and front squats
High box jumps for reps
HSPU/muscle up work
Row/muscle up metcon
Easy conditioning run
Deadlift for reps
Long conditioning session
There you have it, my training program from here on out. The main focus is getting better at those damn handstand push ups as good as possible before the 30 rep workout (the first one!). Besides those damn things, I feel pretty good all around the workouts chosen. I really don't know what to expect when the weekend hits, but I'd like to finish in the top ten. In reality though, I am really just looking forward to hanging out all weekend with a whole bunch of beasts in an awesome setting. It'll give me so much motivation! Some of the other stuff I've been dialing in is my nutrition, I've been eating much, much cleaner and controlling when and what I eat a good deal more, and, I've been focusing on getting more regular sleep. When all is said and done, I already know that I am coming into this competition a bit under prepared. So, we'll see what happens with serious focus a month or so out!
Here's to a damn fun couple weeks of training! Oh, and things are rolling smoothly at The Garage! I already have 3 classes a day up and running and two private clients in and working hard. Excited about that!
Never Stop, GET FIT.
After a solid bit of snatch technique work at Balance Gym, I headed back to host a very un-marketed re-opening of The Garage get together. All in all, I had 3 people come on in, but when all was said and done, it was perfect. Fred and Big Dan came, and Dan brought a mutual friend Deepak in as well. We hit this workout:
Perform for time, in any order you'd like! With 95#/65#
800 meter run
30 power snatch
30 power clean
30 bar facing burpees
30 roll outs
30 lateral jump overs
30 rack to back changes
It turned out to be a just about as perfect a workout as I could have planned for the day. Our clock broke, but I would say it took about 20 or so minutes, Dan and I finished about 2 seconds apart (him first, I must give credit where credit is due!), and Fred came in not too far behind. I thoroughly look forward to my rest day tomorrow! After the workout we all jumped in the pool to cool down a little, then fired up the grill for a wonderful feast!
Quickpost is all here, resting up and prepping for a bit of a "Hell Week" next week in prep for Regionals. Should be fun!
Never Stop, GET FIT.
Yesterday I rested. I stretched, I rolled, I cleaned up a good deal of the mess I made by moving back, AND, I set up my new bed! Ever since I've been back I've been having some seriously major issues with my low back. Very quickly I was able to find the cause of this, and it's my damn bed, it's too soft. So, I layered a comforter or two on the floor in the basement and that will be my bed from now until Lindsey moves to town and we can settle down! As strange as it may seem to some, the firmness of the floor is extremely comfortable to me, and I tend to sleep like a baby when I find my way down there. So, that took care of that issue.
A bit earlier in the day I noticed that the CrossFit Games Regionals workouts were announced, and what jumped out at me immediately was the handstand push ups and muscle ups mixed into the six workouts (I'll break them down and how they effect my training some time next week). So, when I brought a couple of my athletes out for an outdoor workout, I strung up the rings to get a handful of reps in. Felt...pretty good. But tt was today's insanity that really took me in the right direction (everything i did was geared towards Regionals prep, and the.
I woke up a little after sunrise and hit the pavement for an easy 5-mile run. Then, a little after 12 I got ready for the barbell work:
1xmax deadlift 315#
3x30 hollow rocks
3x10 seated DB strict press
3x5 controlled roll outs
3x10 weighted hip thrusts
I programmed thrusters to feel out the movement and chose 3RM to work on profficiency. I felt very comfortable at 195#, then at 215# I got all messed up with breathing and was only able to get 2 reps out of 3 attempts. All good though, I felt pretty strong. The craziest part of the workout was the max out a 315# on the deadlifts. My goal was 20 and I got it, with an epic battle between me and the final three reps! It was awesome! Then, a couple hours later Big Dan came over and we got after a seemingly decent metcon:
3 rounds (timed separately):
50 m shuttle run with tire
30 pull ups
60 double unders
20 OH squats 115#
I went first, then rested while he went and so on. This. Was. HARD. The tire running was just enough to get you breathing hard enough to make the pull ups that much more challenging. The double unders were exhausting, and the overhead squats at the end were the beautiful combination of muscularly crushing, and mentally, well, brutal! I was able to get 3:05, 3:55 and 4:00 respectively, Dan got 3:40, 4:24 and very low 5's (he was hypoglycemic going into this metcon, so I'm sure he was suffering a bit more than me throughout. Either way, this combo of movements, at those reps were just about the sneakiest I have come across and it was so much fun to run ourselves into the ground! Having Dan to work out with is such a privilege, and I plan to take advantage of it a lot before Regionals hits us in a couple weeks.
Tomorrow I am going to an Oly lifting class at Balance Gym, then back to The Garage for the Grand RE-Opening and a fun chipper before firing up the grill and having a feast!
Never Stop, GET FIT.
So, I am in the middle of writing a long post about my transition out of California, and it's been an emotional experience for me. So, I will just get on with some other posts as I work through that one, and post it up when I feel better about it! Anyway, I returned to the East Coast on Saturday and got right into the swing of things. Sunday morning run down at the C and O canal, about 4 miles, an old run I have done countless times. It was nice to run the the crazy think foliage that I have totally forgot takes over the greater DC area in the summer. It was humid, think and all around a really nice morning! I then headed out to Balance Gym Kalorama to meet up with a couple guys for some strength work.
5 x 3 back squats
3 x 3 weighted chest to bar chin ups with 8 total barbell overhead lunges with a twist
2 rounds with 3 minutes rest between of:
1 hill run (about 300-400 meters)
21 pull ups
12 handstand push ups
The squats felt heavy, and I struggled to get 355#, a bit of a bummer. The chins felt awesome, and I was able to get 3 out of five chest to bar on the final set with 65# added to my 215# frame! We then jogged about 3/4 a mile to a sweet park underneath the Calvert and Connecticut Ave intersection. The plan was 3+ rounds; but, after the first round I put my foot down and said I was done after the second one. I didn't want to burn out with a metcon at all, I feared I'd be pushing my body WAY too far too quickly. Besides, two rounds was more than enough. Each took me around 6 minutes (mostly thanks to my total crap handstand push ups). A massive lettuce-wrapped burger later and I felt so good!
I grilled out with my pops and his girl in the evening, firing up some skirt steak and asparagus, then hit the bed hard! This morning, I woke up ready to get things going! I again went to Balance to get my training in and I got some great stuff. Thanks to a brief, but very insightful conversation with Oly Coach extraordinaire Mike Choi the day before, I had a better approach: Tone back the weight, work speed in sets of 3 to 5, take very long rests and make sure to be fueled and not fatigued going into the session. The idea is to make sure the central nervous system is at peak awareness for these lifts. This is something I have been not taking seriously enough in the past couple weeks, I have been trying to force things a little much and it has been to my detriment. So, I gave this approach a try and it was great.
3x5 OH squats
3x3 power snatch
5x1 strict press
3x10 cable face pulls
I went in this order because i have found that I have almost no ability to be comfortable underneath the bar (in the overhead squat position) without about 5 sets of warm up before hand. So, the forced overhead squat work acted as a warm up to my snatches. The power snatches got me moving more quickly, and I pulled 55, 60, 60, 62.5, 65 and 67.5 respectively (in kilograms) on the snatches. They felt AWESOME! Quick, comfortable and smooth. Very happy with that. Th strict presses were a different story. Perhaps my shoulders were a little beat up from the HSPU's yesterday, and all the snatch practice, but I tied my previous PR with a big struggle at 175#. I'll get that 185# before Regionals, I know it!
Ok, off to grill up another dinner, then up super early to run before a client comes in. Here's to finding some form of routine!
Never Stop, GET FIT.
What up blog reader people. So it turns out this whole moving-back-to-the-East-Coast thing is weighting on me quite a damn bit. The stress of it all has led me to have about as little inspiration to write up a post as I have ever had. So, rather than just go yet another week without posting anything up, I want to throw a little something out there!
Last weeks training was a bit of a preparation for my new program as I gear up for the CrossFit Regionals competition in about a month. Things fell off over the weekend a bit as the act of packing completely crushed me emotionally. This was a pretty weird feeling for me to be honest. But I digress... Today, after getting Lindsey off to the airport super early in the morning, I hit that Skyline Hill I ran a couple weeks back. This time, with no weighted pack and the crisp air blowing about me, I just took off at an awesome pace. As the sun rose over the Bay, I ht the top at a satisfying time of 16:55. The views of the Bay and the Ocean at sunrise were straight up incredible and I hung up at the ridge for about 10 minutes, jugging around the trails just soaking it all in. I then shuffled down and headed home to cook up a big breakfast and get to the gym to train my morning class.
Later on in the day I set up the weights for my strength work:
5x3 Strict press w/
10 weighted roll outs and 10 GHD sit ups
3x3 back squats w/
3 neg. HSPU on paralettes and 6 squat jumps
3x max reps strict chest to bar pull ups
I was able to get 171.5 on my final set of presses, which is HUGE for me as my last 1RM was 175 (yup, weak as hell with this man). I think what helped a tone was that supplemental work I mixed in. I used to do this a lot before and then somehow got away from it. The roll outs really got my shoulders in a strong, set position for the presses (the GHD's might have been the wrong choice as they crushed my energy for the squats). I only got 315# on the squats, but the depth felt good and I am excited to max out on them early next week!
As for my training, here is where I'm headed with it:
Mondays - AM conditioning with some gymnastics, PM barbell and supplemental work with short metcon
Tuesdays - Track work and recovery
Wednesdays - AM conditioning with some gymnastics, PM barbell and supplemental work
Thursdays - Recovery
Friday - AM conditioning with some gymnastics, PM barbell and supplemental work with short Metcon
Saturday - Supplemental work, Long/heavy metcon
Sunday - Recovery
Goals for before Regionals:
Sub-6 minute mile
30 minute unbroken swim
275# clean and jerk
415# back squat
I have a whole bunch more but these are the main ones I want to achieve by competition time.
Never Stop, GET FIT.
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