What a GREAT day:) Started out early morning with a 10 min max distance handstand walk; ended up making it 100 yards. First time walking, I was pretty stoked with that; no matter how it compares to the rest of the world lol It's a victory for me. Closed out the morning session with some double under work; but that didn't go so well. Ended up landing on the cable and breaking one of the nuts that holds the handle on at the end. But after fixing it up, I was good to go:)
Rested up and enjoyed the day off before making it back to the gym for numero Dos. Warmed up with more handstand walks and I seem to be getting much more comfortable with them. Worked deadlift and pulled a triple at 330. Feels good to be getting some strength back after the injury 2.5 years ago. Nowhere near my PR of 455x3, but one step closer than yesterday:) Also pulled a triple at 150 on Strict Shoulder Press, always loved that excercise:)
Did another "on the minute" today.
On the min for 10 min of: Row 110m.
First set I dicked up a bit and came in at :26, but my range went from :21 to :26, with the majority of my sets coming in at :22 or :23. Rowing kills me, but I'm getting better. Any guys out there with a remedy for NOT crushing your package? HAHA Not saying I'm packing a damn anaconda or anything but damn. I can't get a good rhythm going without endangering myself:0 LOL
Great day all in all; looking forward to a great night's sleep and a day of rest tomorrow:) Phew.
-John
Wednesday, September 14, 2011
Tuesday, September 13, 2011
Got somethin that you need to know; be the the realest shit I never wrote...
Hell of a day today. Shit lol We are faced with many decisions in life; some easy, some harder to swallow. Never be afraid to choose; because no matter what, you're getting to where you're supposed to be regardless of what happens between points A and B. You see many people who let these day to day strifes run their lives, and then you see those who walk fearlessly through the unknown. But do not get ahead of yourself; for those so called "fearless" still bleed, they still cry, they still eat, sleep, breathe, just like everyone else. Noone is impervious to making "bad" decisions, but it is how you handle the aftermath that defines you. If you choose to follow this blog, then you're gonna get to know me pretty intimately probably. So leave now if you want. I have no problem opening up to strangers, or delving deeper than most of my friends know me. I'm an open book, literally ask me and I will tell. I Love my life and all those in it, both friend and foe. I'm thankful for the hand I was dealt, and I will proudly admit that I have crossed many wrong paths throughout my journey. But it has made me who I am today. You may think you know me, but trust me, you probably don't.
So on to the training portion of the day LOL
Did a 15 Minute on the Minute for Bench Press today.
215x2 On the minute for 15 min. Never really a strong excercise for me; but as posted, I'm taking these next few months to really work on my weaknesses. I would rather be a well rounded person than extremely awesome at one solitary thing :)
Then comes the Work Capacity which quite surprisingly left me gassed lol It's only as hard as you make it though;)
6 Rounds for Time: 12 Walking Lunges(115), 25 yd Sprint, 12 Dips
Finished in 11:28, all reps unbroken. The lunges got tough towards the end as my glutes were tightening up BIG time haha I'm working on the stretching aspect of my training as well as the physical aspect. One day I'll be able to drop into the split on command....YA OK.
Finished up with some Double Under work to wrap it up for the day. Off to work, gotta make a livin right?
-John
So on to the training portion of the day LOL
Did a 15 Minute on the Minute for Bench Press today.
215x2 On the minute for 15 min. Never really a strong excercise for me; but as posted, I'm taking these next few months to really work on my weaknesses. I would rather be a well rounded person than extremely awesome at one solitary thing :)
Then comes the Work Capacity which quite surprisingly left me gassed lol It's only as hard as you make it though;)
6 Rounds for Time: 12 Walking Lunges(115), 25 yd Sprint, 12 Dips
Finished in 11:28, all reps unbroken. The lunges got tough towards the end as my glutes were tightening up BIG time haha I'm working on the stretching aspect of my training as well as the physical aspect. One day I'll be able to drop into the split on command....YA OK.
Finished up with some Double Under work to wrap it up for the day. Off to work, gotta make a livin right?
-John
Monday, September 12, 2011
...I am lost, I am vain; I will never be the same, without you...
Quick one today. Been starting and finishing each workout with 3x Max Double Unders; needless to say the numbers drop quite a bit from start to finish, but I'm putting up 20+ pretty easy at the beginning. Not bad for me, considering I have been off DU's for months now lol Just one more thing I need to work on :p Fucked around on the paralettes today doing handstands and what not. But on to the actual work.
Warmed up Back Squats thoroughly before doing 2 sets of 20 with 175, making sure to keep full ROM. These felt pretty good, legs are starting to come back more and more each day; but still a struggle physically :p lol I'm there mentally.
Moved on to a 15 Min AMRAP of 5 Ground to Overhead (185), 10 Pullups, 15 Pushups.
After working up to the 185, began the work load only to find out after 2 sets that the timer never went off. So my time may have been plus or minus a few seconds, started at 1324, ended at 1339. Only managed to pull off 3 full rounds and 1 extra Ground to Overhead. I knew the 185 was going to be a bitch for me, clean-wise, but I felt that I kept better form than normal all throughout the AMRAP. That was a victory to me. Getting 185 from shoulder to OH was no problem thankfully.
Finding out your weaknesses is always crucial in one's quest for self-improvement. Taking from today's workout, I realize that my main problem with the clean portion of the lift is getting my body to transistion fluidly throughout the entire range of motion. I compartmentalize the lift in an improper manner, but I can recognize that and now move forward. Soon as I get my Level One cert, I'm looking into an Oly Lifting cert; who's with me? :)
-John
Warmed up Back Squats thoroughly before doing 2 sets of 20 with 175, making sure to keep full ROM. These felt pretty good, legs are starting to come back more and more each day; but still a struggle physically :p lol I'm there mentally.
Moved on to a 15 Min AMRAP of 5 Ground to Overhead (185), 10 Pullups, 15 Pushups.
After working up to the 185, began the work load only to find out after 2 sets that the timer never went off. So my time may have been plus or minus a few seconds, started at 1324, ended at 1339. Only managed to pull off 3 full rounds and 1 extra Ground to Overhead. I knew the 185 was going to be a bitch for me, clean-wise, but I felt that I kept better form than normal all throughout the AMRAP. That was a victory to me. Getting 185 from shoulder to OH was no problem thankfully.
Finding out your weaknesses is always crucial in one's quest for self-improvement. Taking from today's workout, I realize that my main problem with the clean portion of the lift is getting my body to transistion fluidly throughout the entire range of motion. I compartmentalize the lift in an improper manner, but I can recognize that and now move forward. Soon as I get my Level One cert, I'm looking into an Oly Lifting cert; who's with me? :)
-John
Saturday, September 10, 2011
I can't win, I can't reign; I will never win this game, without you...
What a week! Haven't even had time to log in here once. All has been well, few things have changed. Signed up for my Crossfit level One certification the weekend of October 29-30; early Bday present to myself. Still getting over the 1000 dollar price tag; but knowledge is power right? :) My days filled with training and nights filled with work and studying, what a glamorous lifestyle. Looking back on where I was 3 years ago, just settling into my first year of college and going out all the time, not really giving two shits about the future, I'd say a few things have changed. Nonetheless, I'm still me. I dropped school this past spring and some may say that was stupid or whatever but you know what? It was MY decision. The first of many decisions I've made in my adult life. I went to school not because I wanted to, but because it was seen as the social norm. My advice to everyone is to do what makes YOU happy. Life's pieces will soon fall together; take each day in stride and roll with the punches. It's those punches that define you; knocked down? Get the fuck up and stop feeling sorry for yourself. I'm happy with my decisions, both good and bad, that I've made throughout my lifetime. And I'm sure someone feels the same, if not oh well:) I do aim to please; but you have to please yourself in order to please others. I'm faced with many more "big boy decisions" in the months to come, but I look forward to them. We shall see where this path leads. Just know that when the going gets tough, it could ALWAYS be tougher. Your struggles may be rather meager compared to those scattered throughout the world. Life is short, make each day great in one way shape or form. I like to smile at everyone, or my famous wink ;) that I throw at everyone; don't get the wrong idea :) lol You never know what that personmay or may not be going through and that smile may mean night and day for some.
Enough rambling:) Great week of training. Started out strong with my 106 burpees on Monday afternoon. Went straight through and actually hit 107 in a row in 8:29. Time is whatever, someone will always be faster, somewhere. Unless I'm going heads up with someone I work my own mental goals. You may have a faster Fran, but I guarantee you my mental connection is that of yoursx10 and that, to me, is personal victory:) Worked on a few key weaknesses over the past few days with double unders and handstand pushups. My rope finally came in from Rogue and let me tell you:it is a cadillac. Doubles have NEVER been this easy. I'm coming off one from Again Faster, and I loved that rope until it got tweaked and the cable bent. This cable is much smoother and broken in. Worked quite a few handstand options this week as well between HSPU's and static holds in the Up position. Even walked out a bit in freestand. Really getting proficient transistioning from L-sit to handstand on the paralettes. I WISH I TOOK GYMNASTICS GROWING UP fml :)
I shall be on here more often this week, promise:) To those of you following this or even taking the time to check in, THANK YOU:) Any questions or comments feel free to ask; I'm an open book.
And Dr.Fat Cat, that P90sex shit better whip you into shape. I expect you to be hanging with me when you return from Dread school; whenever that may be. Miss you man!
Enough rambling:) Great week of training. Started out strong with my 106 burpees on Monday afternoon. Went straight through and actually hit 107 in a row in 8:29. Time is whatever, someone will always be faster, somewhere. Unless I'm going heads up with someone I work my own mental goals. You may have a faster Fran, but I guarantee you my mental connection is that of yoursx10 and that, to me, is personal victory:) Worked on a few key weaknesses over the past few days with double unders and handstand pushups. My rope finally came in from Rogue and let me tell you:it is a cadillac. Doubles have NEVER been this easy. I'm coming off one from Again Faster, and I loved that rope until it got tweaked and the cable bent. This cable is much smoother and broken in. Worked quite a few handstand options this week as well between HSPU's and static holds in the Up position. Even walked out a bit in freestand. Really getting proficient transistioning from L-sit to handstand on the paralettes. I WISH I TOOK GYMNASTICS GROWING UP fml :)
I shall be on here more often this week, promise:) To those of you following this or even taking the time to check in, THANK YOU:) Any questions or comments feel free to ask; I'm an open book.
And Dr.Fat Cat, that P90sex shit better whip you into shape. I expect you to be hanging with me when you return from Dread school; whenever that may be. Miss you man!
Saturday, September 3, 2011
Cuz the Spotlight Aint Nothin Without Ya...
Damn that alarm clock hit me like a brick this morning. Shitty night of tossing and turning; only to be hit with the wonderful phone ring tones they have set for alarms. Really? Who makes these things? FML Oh well! Hit a quick shake and a banana before crawling back in bed for an extra hour. I caved... :( LOL I wish I could tell you that extra hour got me right, but I can't lie to you. Hell why would I lie to people I don't even know? Got to the gym and started warming up with some back squats...legs are shot after these past few days. Can't wait to get them back to where they were pre-surgery.
After warming up...
For time:
30 Back Squats @ BW(190 for now)
30 KB Swings @ 2 POOD
8:29-Squats were a real blower here. After almost 2 months off from legs that weight was more of a 10 rep; 30 straight was a far cry HAHA Soon enough. Getting much more proficient with the 2 POOD though, very happy with that. That 1.5 will feel like nothing when I switch up come Jan...
10 Min rest
Tabata Row-894 Meters
Shot for 1K; short by 106...self imposed 1 burpee per 1m shy of 1K. Great for monday seeing as I actually do love burpees. But timing it will make hell.
Glad to have pushed through this one. Could not get going the entire time, but just one of those times you remember that if you're not doing it, someone else will. Don't get me wrong, I'm more competitive with myself than anyone else. There will ALWAYS ALWAYS ALWAYS be a superlative in everything in life and guess what? It aint you. And if it ever becomes you, work on beating yourself. Never give up and never give in. You are your biggest enemy, best training partner, best friend. Tap into your inner self and you will be a much better being. Work in the am before the sun rises, blow me :p Chat soon my friends.
-John
After warming up...
For time:
30 Back Squats @ BW(190 for now)
30 KB Swings @ 2 POOD
8:29-Squats were a real blower here. After almost 2 months off from legs that weight was more of a 10 rep; 30 straight was a far cry HAHA Soon enough. Getting much more proficient with the 2 POOD though, very happy with that. That 1.5 will feel like nothing when I switch up come Jan...
10 Min rest
Tabata Row-894 Meters
Shot for 1K; short by 106...self imposed 1 burpee per 1m shy of 1K. Great for monday seeing as I actually do love burpees. But timing it will make hell.
Glad to have pushed through this one. Could not get going the entire time, but just one of those times you remember that if you're not doing it, someone else will. Don't get me wrong, I'm more competitive with myself than anyone else. There will ALWAYS ALWAYS ALWAYS be a superlative in everything in life and guess what? It aint you. And if it ever becomes you, work on beating yourself. Never give up and never give in. You are your biggest enemy, best training partner, best friend. Tap into your inner self and you will be a much better being. Work in the am before the sun rises, blow me :p Chat soon my friends.
-John
Friday, September 2, 2011
Power(ful)Less
What a day. Schedule was quite a bit out of whack today; but nonetheless you have to adapt and keep truckin on. Slept in a bit later than normal and getting to bed a bit earlier, needless to say missed a meal because of time constraints. I'll make up for it, and get on :) Worked out with my buddy at a friend's garage box. Pretty neat little set up ya got there bro; I'll definitely be back from time to time.
Power Clean 3RM
My technicque on this movement is just garbage; I have no problem admitting that. I've always said I'm my toughest critic, and I feel you have to be brutally honest with yourself to better yourself. It takes thick skin to make it in today's world, get over it:)
65-10
75-8
95-6
115-4
135-3
165-2
185-1
205-3
Tried for 215, but that was a no go. Oh well, never satisfied. But this leaves room for improvement and leaves me hungry for next time. Not too good with power cleans as I've been sticking mainly with squat cleans for the past year; catching it so high up is a blower seeing as my squat portion was never an issue. After watching vids of myself I think I have a good idea of where I'm messing up. I'm not keeping my body upright enough on the pull, so I'll modify for next time.
9 Rounds for time:
5 DB Thrusters(2x50)
5 Strict Chin Ups
5 Burpees
13:49
Thrusters can blow me. I was just starting to get more proficient at the barbell version; enter the dumbbells. Aside from the unilateral movement, it was extremely hard to set-up any type of make shift rack position with the dumbbells. Additionally, having stuck to strictly pullups for the better portion of a year now, chin ups just did not feel too natural at the start. Made some slight changes with wrapping my thumb over the bar and that helped a bit. I've always loved burpees:) Good lung burn today.
Finished with a mile run at a recovery pace. Gotta love all the folks burning trees and brush in their backyards. Thanks Irene. LOL
That's it for tonight; early morning workout and work tomorrow. And so goes my weekend. Enjoy the airshow for those that are going!
-John
Power Clean 3RM
My technicque on this movement is just garbage; I have no problem admitting that. I've always said I'm my toughest critic, and I feel you have to be brutally honest with yourself to better yourself. It takes thick skin to make it in today's world, get over it:)
65-10
75-8
95-6
115-4
135-3
165-2
185-1
205-3
Tried for 215, but that was a no go. Oh well, never satisfied. But this leaves room for improvement and leaves me hungry for next time. Not too good with power cleans as I've been sticking mainly with squat cleans for the past year; catching it so high up is a blower seeing as my squat portion was never an issue. After watching vids of myself I think I have a good idea of where I'm messing up. I'm not keeping my body upright enough on the pull, so I'll modify for next time.
9 Rounds for time:
5 DB Thrusters(2x50)
5 Strict Chin Ups
5 Burpees
13:49
Thrusters can blow me. I was just starting to get more proficient at the barbell version; enter the dumbbells. Aside from the unilateral movement, it was extremely hard to set-up any type of make shift rack position with the dumbbells. Additionally, having stuck to strictly pullups for the better portion of a year now, chin ups just did not feel too natural at the start. Made some slight changes with wrapping my thumb over the bar and that helped a bit. I've always loved burpees:) Good lung burn today.
Finished with a mile run at a recovery pace. Gotta love all the folks burning trees and brush in their backyards. Thanks Irene. LOL
That's it for tonight; early morning workout and work tomorrow. And so goes my weekend. Enjoy the airshow for those that are going!
-John
Thursday, September 1, 2011
Thursday September 1st, 2011
Pretty good WOD today. Just some background; had surgery on my tailbone July 18th, 2011 and this will be only the second time hitting any type of lower body since then.
Been following the crossfitfootball main page for about 2 weeks or so now; really focusing on strength and raw power in the next few months. I feel this website mixes it up pretty well for my level of experience and prior powerlifting background.
Backsquats
45(lbs)-15 ; 95-10 ; 145-5 ; 195 12x2 45 second rest interval
Pretty happy with this, considering legs haven't been dusted off but twice in the past month and a half. HA I'm one of those sick bastards that actually love legs. While most people are satisfied with their leg presses and hamstring curls, I'm not satisfied until my ass is down in the hole with the bar crushing down on my traps. NO PUSS PAD! Please and thank you :)
Bench Press
65-10 ; 85-8 ; 105-6 ; 125-4 ; 145-3 ; 165-2 ; 185-1 ; 205-5 ; 195-5 ; 185-5
I have a different approach on warming up than most with my presses; or any of my lifts for that matter. I've found that working up from such a light weight and focusing on the contractions really helps to grease the groove. Remembering back to March 4, 2009 when I blew my back warming up for heavier deadlifts, I wish I had known what I know now about my body. But such is life and it has brought me to where I am now. Bench has always been my WORST, and I mean worst, excercise. Never really gave it the time of day, however. So, howmuchyabench? 250 fuck off :) I'm working on it. Bench to me is from a full lock-out, down to touch the chest, explode off. No half reps, and no dropping the weights and bouncing it off the birdchest that you've built over the years of benching with horrible form.
DB One-Arm Row
3xMax reps @50% BW
13, 10, 12 with 95 lbs
I work my DB rows very slow and controlled. Although I am just training for power right now, I still make sure to keep a conscious effort on both the concentric and eccentric portions of the lift, with a pause and squeeze at the top, and a full stretch at the bottom. What are we really accomplishing by half-assedly yanking the weights up and down??
6 Rounds for Max Reps
Plyo Push-Ups
20 Yd Shuttle Run
90s Rest
1-16 Plyos
2-13 Plyos
3-14 Plyos
4-12 Plyos
5-13 Plyos
6-12 Plyos
Plyo Push-Up being constituted as "Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate."
That's enough for today :) Drove home and fixed up a pretty sweet post-workout meal of boiled potatoes, chicken, and green beans. Hate vegetables, but I can do green beans lol Washed that down with some good ol' milk and, thanks to my wonderful co-worker Snead, a bite sized Snickers Peanut Butter along with the good ol' Pak. Puttin in a full shift tonight at work and callin it a day. We shall see what tomorrow will bring me; nonetheless, never ready, always willing.
-John
Been following the crossfitfootball main page for about 2 weeks or so now; really focusing on strength and raw power in the next few months. I feel this website mixes it up pretty well for my level of experience and prior powerlifting background.
Backsquats
45(lbs)-15 ; 95-10 ; 145-5 ; 195 12x2 45 second rest interval
Pretty happy with this, considering legs haven't been dusted off but twice in the past month and a half. HA I'm one of those sick bastards that actually love legs. While most people are satisfied with their leg presses and hamstring curls, I'm not satisfied until my ass is down in the hole with the bar crushing down on my traps. NO PUSS PAD! Please and thank you :)
Bench Press
65-10 ; 85-8 ; 105-6 ; 125-4 ; 145-3 ; 165-2 ; 185-1 ; 205-5 ; 195-5 ; 185-5
I have a different approach on warming up than most with my presses; or any of my lifts for that matter. I've found that working up from such a light weight and focusing on the contractions really helps to grease the groove. Remembering back to March 4, 2009 when I blew my back warming up for heavier deadlifts, I wish I had known what I know now about my body. But such is life and it has brought me to where I am now. Bench has always been my WORST, and I mean worst, excercise. Never really gave it the time of day, however. So, howmuchyabench? 250 fuck off :) I'm working on it. Bench to me is from a full lock-out, down to touch the chest, explode off. No half reps, and no dropping the weights and bouncing it off the birdchest that you've built over the years of benching with horrible form.
DB One-Arm Row
3xMax reps @50% BW
13, 10, 12 with 95 lbs
I work my DB rows very slow and controlled. Although I am just training for power right now, I still make sure to keep a conscious effort on both the concentric and eccentric portions of the lift, with a pause and squeeze at the top, and a full stretch at the bottom. What are we really accomplishing by half-assedly yanking the weights up and down??
6 Rounds for Max Reps
Plyo Push-Ups
20 Yd Shuttle Run
90s Rest
1-16 Plyos
2-13 Plyos
3-14 Plyos
4-12 Plyos
5-13 Plyos
6-12 Plyos
Plyo Push-Up being constituted as "Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the floor, perform an explosive push up that allows you to transition the hand on the floor to hand on the plate."
That's enough for today :) Drove home and fixed up a pretty sweet post-workout meal of boiled potatoes, chicken, and green beans. Hate vegetables, but I can do green beans lol Washed that down with some good ol' milk and, thanks to my wonderful co-worker Snead, a bite sized Snickers Peanut Butter along with the good ol' Pak. Puttin in a full shift tonight at work and callin it a day. We shall see what tomorrow will bring me; nonetheless, never ready, always willing.
Intro
For those that know me, you know how dedicated I am with my training. You also know that I am sure of very few things in life ASIDE from the gym lol My plans change day to day;but I'm pretty sure that's just part of growing up :) So after my years of training and eating like a machine, I've decided to put it all together and work towards competing in the Crossfit Games for 2012. Win or lose, I love this stuff. It pretty much defines who I am. If one day I could make a living off of bettering people's lives the way it has bettered mine, I would be both successful AND happy lol I have a few goals for myself that I want to achieve come years' end and I will get into those at a later point. For now, feel free to speak your mind to me. I welcome any and all thoughts, ideas, criticisms, etc. Hope you enjoy :)
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