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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