The Top Ten Resolutions List

According to this article, the following are the top ten resolutions for the New Year....

1. 1. Stop Smoking
2. 2. Get into a Habit of being Fit
3. 3. Lose Weight
4. 4. Enjoy Life More.
5. 5. Quit Drinking
6. 6. Organize Yourself
7. 7. Learn Something New
8. 8. Get out of Debt
9. 9. Spend More Time With Family
10. 10. Help People.

How many of these are on your list?  Do you even have a list?  I personally think New Years Resolutions are a waste of time, since almost no one follows through with them.  Without a significant reason to change rather than just a new year, people don't have the necessary motivation to make drastic changes in their lives.

Maybe instead of trying to make big changes, we should try to make small ones.  For example, rather than say "lose weight", how about a goal to cut out soda.  That alone will cut hundreds of calories and sugar in the form of high fructose corn syrup out of our diets resulting in some weight loss.  And it's a lot easier and more specific than simply to "lose weight".

Think about the resolutions you made last year and why you didn't keep them.  Then decide what you REALLY want to do in 2012 and why you want to do it, and not just because the calendar changes.

Fight Night

This should be fun to watch.  I believe that tactical operators should train like fighters since you could easily be fighting for your life on any given day on the job.  Tonight we'll see how these guys' fitness pays off for them.

What I did today...

Warm Up:
- 500m Row
- Dynamic SHoulder Warm Up with Bands
- Samson Stretch

Strength Work:
Clean Complex (Power Clean, Hang Clean Clean):
- 45x3
- 95x2
- 135x1
- 185x1 clean
- 225x1 clean
- 265x1 clean
Power Clean (75%, 85%, and 95% of 260):
- 195x1
- 221x1
- 247x1,1,1
Weighted Pull Ups:
- 15x1
- 25x1
- 35x3

I was going to do some conditioning (hill sprints) but with the way I performed yesterday due to this chest cold I figured it best not to.  I'll take tomorrow and Sunday completely off to rest and recover and hopefully be fully healthy on Monday.

Tip for 2012: Take care of you!

The following article was printed on PoliceOne.com.

Submitted by: Rich Von Voigt Riverhead, New York

Wow! This has been one heck of a year — the officer down page is once again above 100. I’m not going to tell you in this article about watching your six, checking your weapon for good operation, or keeping your tactical self in order, or even about wearing your vest. Nope, not at all. What I'm going to ask you is, since you left the police academy 1-4 years or 4-8 years ago, have you been taking care of you? Are you getting annual physicals, are you checking you heart, are you smoking a pack a day, drinking more than two drinks a day? You older guys, how about that colonoscopy (ouch!)?  It actually doesn’t hurt at all, and you might even have your eyes checked at the same time! LOL... All kidding aside here, you don’t get healthier doing this job. As you get older — you just gain more street experience — the healthy part is up to you. Get to the doctor, you have insurance. The biggest fear is not knowing what is lurking under that uniform, not the guy who is trying to take your head off. Collectively we can deal with the bad guys, but only you can take care of you. So what are you waiting for get to your doctor ASAP, get that machine you call a body on track. Ladies, this goes for you too. Merry and Healthy Christmas and Happier New Year too. Happy Holidays to all. Here what I did today... Warm Up: - 500m Row - Dynamic Shoulder Warm Up with Bands - Samson Stretch Strength Work: Thrusters: - 45x6 - 135x4 - 225x2 Front Squats (75%, 85%, and 95% of 330): - 248x1 - 281x1 - 315x2 Standing Shoulder Press (75%, 85%, and 95% of 215): - 163x1 - 182x1 - 205x3 Conditioning: "Fran"- 21-15-9 reps of: - 95 lbs Barbell Thrusters - Pull Ups Time:  7:59 This is officially my worst Fran time ever, and about 4:30 slower than my PR time.  I felt okay during the thrusters and even hit the first 21 straight, but this chest cold made breathing through my nose impossible, and I felt like I was wearing a gas mask during the whole workout.  I couldn't breathe at all!  Oh well, at least I know next time I do this will be better no matter what!

12.28.11

Rest Day.  Took the dog on about a 3 mile walk, and I could barely breathe the whole time!  Colds suck.

12.27.11

An awesome post-Christmas cold is currently kicking my butt, but I still managed to get some work in.  What I did today...

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch

Strength Work:
Snatch Complex (Power Snatch, Hang Snatch, Snatch):
- 45x3
- 95x2
- 135x1
- 165x1 snatch
- 185x1 snatch
- 205x0- I pulled it too early causing the barbell to move forward on me.
Deadlift (75%, 85%, and 95% of 515):
Warm Up Sets:  225x4, 315x2
Work Sets:
- 387x1
- 438x1
- 490x3 (PR!)
Weighted Chin Ups (30 total reps):
- 20x1
- 30x1
- 40x3
- Body Weight x6, 6, 5, 5, 3

Conditioning:
I skipped it today due to this cold.

Back at it after a weekend of gluttony....

A new study shows a link between exercise and sleep quality, as well as awake time quality as a result of getting adequate rest.  Pretty cool benefit of exercise I'd say.
Read the article here.

What I did today.....

Warm Up:

- 500m Row

- Dynamic Shoulder Warm Up with Bands

- Samson Stretch

Strength Work:

Back Squats (75%, 85%, and 95% of 385):

Warm Ups:  95x6, 185x4, 275x2

Work Sets:

- 289x1

- 328x1

- 366x3

Bench Press (75%, 85%, and 95% of 345):

Warm Ups:  45x6, 135x4, 225x2

Work Sets:

- 259x1

- 294x1

- 328x2

Weighted Dips:

- 30 Reps @ 50 lbs: 8,6,6,6,4

GHD Sit Ups:

- 30 Reps with 25 lbs:  8,6,6,6,4

Conditioning:

- I skipped conditioning today to do some extra strength work, mostly due to the nasty cold I came down with over the weekend.  Also, poor nutritional choices over the weekend did not have me feeling like doing anything really fast.

Merry Christmas

I'll be enjoying the day with family and taking a rest day from the gym.  Back at it tomorrow!

How to Minimize the Christmas Dietary Damage

If you're situation is anything like mine, Christmas Eve and Christmas Day will bring with it several dietary challenges for those looking to maintain a healthy nutrition plan.  My advise:  don't worry about it.  It's one weekend so enjoy it.  Forget "paleo", forget "Zone" and just enjoy yourself.

That doesn't mean that I recommend an all out binge, either.  Believe me, I've done it and it isn't worth the feeling of sickness, the guilt afterward, and weeks of hard work to recover.  But I do think you can get through the holiday weekend relaxed and able to enjoy a little of everything by follow a few rules Martin Berkhan of Leangains.com suggests.  They are:

1. Don't Stress Over it:  Some people forget to enjoy themselves and stress hormones aren't good for your health or your waistline.
2. Create a Calorie Buffer:  The day leading up to Christmas dinner, eat mostly protein and in small amounts, so the calories you consume at the feast don't put you so far over your optimal daily caloric range.
3. Protein Priority:  Protein is the most satiating of all the macronutrients while also being the least calorie dense.  So when the big meal starts, eat your protein first and don't skimp on it.  Eat your veggies next, and then look at starches like potatoes, breads, etc.  Then then sweets will be filler at the end.  Fill up with good stuff so you don't hit the dessert table on an empty stomach.
4. Limit Choices, Not Amounts:  It is proven that given fewer choices people stop eating sooner.  If the only dessert choice was fudge, for example, you would eat a few pieces and be done.  If, on top of the fudge, there were several other kinds of cookies and candies, would be more likely to sample everything and even go back for seconds due to the different tastes and textures.  Let yourself have as much as you want of a few things you've been craving, and call it good.

You can read the entire article here.  Martin knows his stuff and his ideas on Intermittent Fasting are revolutionary.

What I did today....

It was a rest day from the gym but I took the dog on a good 3 mile walk.  Hopefully I'll have time to do it again tomorrow in between all the festivities.

12.23.11

Hope everyone is training hard and being good with their diet so they can enjoy the next couple of days of eating poorly and not working out!  Here's what I did today....

Warm Up: 
- 200m Jog 
- Dynamic Shoulder Warm Up with Bands 
- Samson Stretch 

Strength Work: 
Clean Complex (Power Clean, Hang Clean, Clean): 
- 45x3 
- 95x2 
- 135x1 
- 185x1 clean 
- 225x1 clean 
- 260x1 clean 
Power Cleans (70%, 80%, and 90% of 260): 
- 182x3 
- 204x3 
- 234x3 
Weighted Pull Ups: 
- 10x3 
- 20x3 
- 30x5 

Conditioning: 
1:00, :45, :30, and :15 rounds each of the following: 
- Pull Ups 
- Sit Ups 
- Push Ups 
- Squats 
Score: 328 reps. 

This is 6 reps fewer than last week, which I think is due to added range of motion on my push ups.

Sleep Disorder?

Study: 40% of police have a sleep disorder

 What I did today..... 

 

Warm Ups:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Reverse Hypers
- GHD Sit Ups
- Samson Stretch

Strength Work:
Thrusters:
- 45x6
- 135x4
- 225x2
Front Squats (70%, 80%, and 90% of 330):
- 231x3
- 264x3
- 297x4
Standing Shoulder Press (70%, 80%, and 90% of 215):
- 151x3
- 172x3
- 194x5
1-Arm Kettlebell Press:
- 30 reps with the 62 lbs bell in sets of: 7, 6, 6, 6, and 5.

Conditioning:
8 Rounds of :
- 0:20 Double Unders
- 0:10 Rest
- 0:20 Ring Push Ups
- 0:10 Rest
Score: 21

The score is the lowest number of double unders completed in any 0:20 round (15) added to the lowest number of ring push ups completed in any 0:20 round (6). All of my double unders rounds were between 23 and 36 but I messed up twice during one round causing me to get a 15. My ring push ups were with feet elevated, chest going below my hands at the bottom, and a full turn out of the hands at the top.

Rest Day

If you have one of these, then your active rest or NEPA should be built in!

Today was a rest day from the gym, but I did walk the dog for about three miles.  He will now be asleep for the rest of the day.

On the topic of NEPA

Clink Here to see a nice list of winter NEPA options to help keep the waistline under control during the holidays.

What I did today....

Warm Up:
- 500m Row
- Samson Stretch (hip flexors)
- Dynamic Shoulder Warm Up with Bands

Strength:
Snatch Complex (Power Snatch, Hang Snatch, Snatch):
- 45x3
- 95x2
- 135x1
- 160x1 snatch
- 185x1 snatch
- 205x1 miss. I pulled it forward and lost it.

Deadlift (70%x3, 80%x3, 90%x max reps):
- 225x3
- 315x3
- 361x3
- 412x3
- 464x4- I wanted 5 here but felt real light headed after the 4th.

Weighted Chin Ups:
- +15x3
- +25x3
- +35x5

Conditioning:
On the minute for 10:00:
- 3 KB Power Snatches each arm @ 70 lbs
- 24" Box Jumps for the rest of the minute

I only ended up doing 8:00 because I hit myself in the nuts with the KB on the way up in round 4 or 5. I tried to keep going but my stomach hurt and my head was no longer in it!I have no idea how many box jumps I did, but I'm guessing around 40 or so before I went down.

Monday 12.19.11

Here's what I did today...

Warm Up:
- 500m Row
- Samson Stretch
- Dynamic Shoulder Warm Up with Bands

Strength:
High Bar Back Squat (70%, 80%, and 90% of 385):
Warm Ups:  45x6, 135x4, 225x2
Work Sets:
- 270x3
- 308x3
- 347x4

Bench Press (70%, 80%, and 90% of 345):
Warm Ups:  45x6, 135x4, 225x2
Work Sets:
- 242x3
- 276x3
- 311x3 (I wanted to get 5 but without a spotter I was a little concerned)

Ring Push Ups:
- 30 reps @ Body Weight in sets of 13, 10, and 7.

Conditioning:
For Time:
- GHD Sit Ups x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- GHD Back Extensions x 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Double Unders x 30, 27, 24, 21, 28, 15, 12, 9, 6, 3
Time:  13:05.

For the conditioning circuit I did the first round of each movement, then the second, then the third, etc.  I wasn't feeling very strong or motivated today but I got through it.  Definitely not my best day in the gym, but at least I got some work in.

Non Exercise Physical Activity (NEPA)

I've been to this 24 Hour Fitness in San Diego and it's pretty funny.  Don't wanna tire out those hammies before I do a bunch of half squats with too much weight and improper technique.

This is an article I wrote a while back for The Compound's site....


To some degree, every one of us works out to better the way we look. For some that means adding muscle mass, but for the vast majority that means fat loss. While the most important thing we can do to aid fat loss is to gain control of our diet, there are other things that can help as well.

Many people who want to lose weight will try to do it by working out more, up to seven days a week. The thought being, you burn more calories and you lose more fat. The problem with that theory is that many people instinctively overeat on such a regimen in order to recover properly. More exercise, especially the intense training we do at The Compound, will also cause your body to produce an excess amount of cortisol. Chronically elevated cortisol levels contribute to the accumulation of abdominal fat and make it very difficult to get rid of it. The immune system is suppressed and the individual becomes more susceptible to infections, both minor and major. So more training is counter productive to efforts to lose body fat.

A better method to burn more calories without causing stress to the body (thereby increasing cortisol production) and without hindering muscle recovery from regular workouts, is called NEPA: Non-Exercise Physical Activity. This includes walking 30 minutes a day, taking the stairs, walking to the store, riding a bike to work, playing with your kids, etc. Many of us bust our butts in the gym, only to be sedentary for the other 23 hours of each day.
NEPA will not create a "highly fit" person. Instead, avoiding everyday opportunities for physical activity will virtually ensure that you do NOT reach the ranks of the highly fit. Remember, even if you're spending 10 hours a week working out at the gym (which almost nobody does), that still gives you 158 hours of "slack" time. Many people have found that maximizing their NEPA during that time makes the difference between meeting their goals and failing.

For more information on NEPA, read this article. Also read this one called The Seven Habits of Highly Fit People. 


What I did today....


About 40 minutes of NEPA walking the dog for 2.5 miles.

Product Review- Liquid Grip

Today I tried out Liquid Grip, which is a cleaner version of chalk to avoid hands slipping on the bar.  I don't use gloves for anything, and chalk is not always available depending on where you work out.  Some places don't even allow chalk because of the mess.  I found Liquid Grip on the Rogue Fitness site and decided I would try it out.

I put a dime sized amount on my hand and rubbed them together.  It dried quickly and I could tell there was a chalk-like film on my hands, but nothing transferred to the bar or my clothes.  I did a strength workout consisting of power cleans and pull ups and my hands were dry and grip was good the whole time, as opposed to using chalk where I might re-apply every few sets.

I did re-apply for my conditioning circuit, though, because I knew sweat would be more of a factor during that portion of the workout.  Over the course of a 10:00 circuit my grip never failed and my hands stayed dry.  I highly recommend this product, and unlike chalk, I think it will help keep my hands from tearing during high-rep pull ups workouts.

You can purchase Liquid Grip in various sizes ranging from $7.99 to $23.99 directly from the Liquid Grip website, or like me, you can support Rogue Fitness and buy through them.

What I did today....

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands (pull aparts and dislocates)
- Samson Stretch (hip flexors)
- Reverse Hypers (glute activation)
- GHD Sit Ups

Strength:
Clean Complex (power clean, hang clean, clean):
- 45x3
- 95x2
- 135x1
- 185x1 clean
- 225x1 clean
- 255x 1 clean

Power Cleans (@65%, 75%, and 85%):
- 169x5
- 195x5
- 221x5

Weighted Pull Ups:
- 5x5
- 10x5
- 25x6

Conditioning:

1:00, :45, :30, and :15 rounds each of the following:

- Pull Ups

- Sit Ups

- Push Ups

- Squats

Score:  334 reps.

For the conditioner, there is no rest between rounds, so the clock runs continuously for 10:00.  This is the circuit I have my SWAT team do every year for our annual PT test, with 250 reps being the minimum qualifying score.

Fitness more important than weight?

This is a picture of me completing the Big Sur half marathon in 1:45:00.  Not blazing fast by any means, but not slow either.  I ran this race at a body weight of 245.  I have never been a small guy so the link to the article below about fitness being more important than bodyweight is exactly what I like to hear!

Physical Fitness Trumps Body Weight in Reducing Death Risks

What I did today:

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch (hip flexor)
- Reverse Hypers (glute activation)
- GHD Sit Ups

Strength Training:
Thrusters:
- 45x6
- 135x4
- 225x1+1 front squat.  Wasn't feeling very powerful today to go for 2.

Front Squats:
(Work sets at 65%, 75%, and 85%)
- 215x5
- 248x5
- 281x6

Press:
(Work sets at the same percentages as front squats)
- 140x5
- 162x5
- 183x6

Conditioning:
As Many Rounds as Possible in 10:00 of:
- 5 Push Presses at 185
- 20 Double Unders
Score:  I did 7 full rounds and 3 push presses into the next round.

I was hoping to do one round per minute but fell off that pace after the third round!

Well Rounded Fitness

Are you physically ready to fight if the fight happens today?

This is a good article (or rather part 1 of an article) on the need for a well-rounded and thought out fitness program for law enforcement.  The old run 30 minute run for 3-5 miles isn't the time realm law enforcement has to prepare for (the duration of the average physical struggle is 30 to 120 seconds, with only 25% lasting morethan two minutes).  The focus should be on training anaerobically as well!  Check out the link....

http://itoa.org/fitness_articles/wellroundedfitnesspartone.pdf

Thursday 12.15.11

Rest Day.

Wednesday 12.14.11

Warm Up:
- 500m Row
- Samson Stretch
- Romanian Deadlifts
- Hollow Rocks

SWOD:
Snatch Complex (Power Snatch, Hang Snatch, Snatch):
- 65x3
- 115x2
- 155x1
- 180x1 snatch
- 200x1 snatch
Deadlifts:
Warm Ups:  135x6, 225x4, 315x2
Work Sets:
- 335x5
- 387x5
- 438x6
Weighted Chin Ups:
- 10x5
- 20x5
- 30x6

Conditioning:
6 Rounds of Tabata SWAT Op Gone Bad:
- Pull Ups
- Sit Ups
- Push Ups
- Squats
Score: 269 reps.

Tuesday 12.13.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with bands
- Samson Stretch
- Reverse Hypers

SWOD:
High Bar Back Squats (Training Max: 385)
Warm Ups: 95x6, 185x4, 275x2
Work Sets:
- 251x5
- 289x5
- 328x7

Bench Press (Training Max: 340):
Warm Ups: 95x6, 185x4, 275x2
Work Sets:
- 225x5
- 259x5
-294x6 (I wanted 7 but without a spotter I didn't want to risk it)

Ring Dips:
- 30 reps in sets of: 6,5,5,5,5,4

No metcon today due to time constraints.

Monday 12.12.11

Forced Rest Day due to work.  Back at it tomorrow, work permitting.

Sunday 12.11.11

Rest Day.

Saturday 12.10.11

Strongman Saturday!

This is Jenna and Holly making me look bad in a strongman WOD today.  Thanks for whooping my butt, girls!

Warm Up:

- 500m Row

- Dynamic Shoulder Warm Up with Bands

- Samson Stretch

SWOD:

Stone Shoulder and Squat:

- 42x4

- 93x3

- 116x2

- 173x1

Metcon:

5 Rounds for time of:

- 6 Left Shoulder Atlas Stone Squats @116

- 6  Right Shoulder Atlas Stone Squats @116

- 12 GHD Sit Ups

Time:  11:52

This one kicked my butt!  Jenna and Holly both finished several minutes before me, which was cool because neither of them had ever lifted a stone before!  

Friday 12.09.11

Warm Up:
- 400m Run
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch

SWOD:
Clean Complex (Power Clean, Hang Clean, Clean):
- 70x3
- 120x2
- 160x1
Cleans:
- 210x1
- 250x1
Power Cleans (255:  75% x1, 85% x1, 95% x max reps):
- 192x1
- 217x1
- 243x3
Pull Ups:
- Bwt x5
- 25x4
- 50x1
- 75x0
- C2B x 3,3,3,3 (My pull ups sucked today, probably from being tired from doing so many yesterday)

Metcon:
Sprints:
- 6x 200m sprints on the 2:00 mark.  I did these as 100m out and back sprints.

Thursday 12.08.11

Warm Up:
- 500m Row
- Dynamic Shoulder warm up with bands (mini black, red, and orange)
- Samson Stretch
- Thrusters:  45x6, 135x4, 225x2

SWOD:
Front Squats (320:  75%x1, 85%x1, 95%x max reps):
- 240x1
- 272x1
- 304x3
Press (210:  75%x1, 85%x1, 95%x max reps):
- 158x1
- 179x1
- 200x3
1-Arm KB Press:
- 60x 7,7,7

Metcon:
SWAT Op Gone Bad:
- Score:  328 reps.  Last week was 322 reps so I'm heading in the right direction!

Wednesday 12.07.11

Rest day and SWAT training.

Tuesday 12.06.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- V-Ups:  3x5
- Reverse Hypers:  3x5

SWOD:
Snatch Complex:
- 65x3
- 115x2
- 155x1
- 175x1 snatch
- 195x1 snatch
Deadlifts (Training Max: 505)
- 379x1
- 430x1
- 480x3 (Did these with a double overhand hook grip.  3RM PR!)
Chin Ups:
- Bwtx5
- 25x4
- 50x2
- 75x1
- C2B x4

Metcon:
5 round Tabata SWAT Circuit:
- Score:  226 reps

Monday 12.05.11

Warm Up:
- 400m Run
- Weighted GHD Sit Ups @25
- Samson Stretch

SWOD:
High Bar Back Squats (Training Max: 375)
Warm Ups: 50x6, 140x4, 230x2
Work Sets:
- 282x1
- 319x1
- 357x3

Bench Press (Training Max: 340):
Warm Ups: 50x6, 140x4, 230x2
Work Sets:
- 255x1
- 289x1
- 323x3

Ring Dips:
- 30 reps in sets of: 5,5,5,5,5,5

Metcon:
- 4x 400m sprints. I set the clock for 4:00 intervals and after my run I had the remainder of the 4:00 as a rest period.

Sunday 12.04.11

Rest Day. Go 9ers!

Saturday 12.03.11

Today should have been Strongman Saturday, but due to traveling this week I had to push everything back a day so I needed to get my normal Friday workout in today.

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands:  Mini Black, Red, and Orange
- Samson Stretch:  3 rounds of :15 each side
- Leg Swings:  3x10 swings each leg


SWOD:

Pull Ups:  

- Bwt x5

- 25x4

- 50x2

- 75x1

- C2B x4,3,3

3 Position Clean Complex (Power Clean, Hang Clean Clean, Clean):

- 65x3

- 115x2

- 155x1

Clean:

- 205x1

- 245x1

Power Cleans (Training Max: 255):
- 179x3
- 204x3
- 230x3

Metcon:
SWAT Op Gone Bad:
- 322 Reps.

It's amazing the difference when you're rested and when you don't have any chest congestion or breathing difficulties.  I beat my last week's score by 44 reps because of it!  I'm still 58 reps off my PR and 78 reps off my goal but I still have about 6 weeks to keep working on it before I test on it for work.

Friday 12.02.11

Warm Up:
- 400m Run
- Samson Stretch
- GHD Sit Ups:  5x5 @ 25 lbs
- Thrusters:  45x5, 95x4, 135x3, 185x2, 225x1

SWOD:
Front Squats:
- 224x3
- 256x3
- 288x5
Press:
- 147x3
- 168x3
- 189x5
1-Arm KB Press:
- 53x 10,10,10

Metcon:
100m Sprints:
- 9 sprints with 1:00 rest.  I didn't time the sprints, just the rest periods.

It was SO nice to be lifting at The Compound again. 

Thursday 12.01.11

I planned to get up early and train this morning, however being the DD for the guys I was at training with in San Diego led to a late night, which led to a late wake up, which led to late to class, which led to a second rest day.  That just means I'll be REALLY strong and fast by Friday (or just regular, or even perhaps worse due to too much bad food in San Diego).  Either way...

Wednesday 11.30.11

Rest day.

Tuesday 11.29.11

Warm Up:
- 800m Run
- Snatch Complex: 65, 115, 155
- 5 Reps of Romanian DL's @65,115,155,175, and 195
- Deadlift Warm Ups: 235x4, 325x2

SWOD:
Deadlifts(Training max: 505)
- 355x3
- 405x3
- 455x3

Elbow Rehab:
DB Hammer Curls:
- 45x 10,10,10

SWAT Circuit:
- I did 314 reps but not on the clock since 24 Hour Fitness isn't real circuit friendly.

I'm convinced 24 Hour Fitness does not actually want people getting stronger. Their olympic bars and pull up bars are smooth steel (almost no knurling) and they apply oil to them regularly to keep them from rusting. The end result is that snatches and cleans are dangerous, deadlifts and pull ups are difficult, but man those bars are shiny! They also have hexagonal plates instead of round ones, which causes the load to shift when you set it down during multiple rep sets of deadlifts for example. It makes you appreciate The Compound when you have to train elsewhere for a week!

Monday 11.28.11

Warm Ups:
- 800m Run
- Samson Stretch
- Back Squats: 50x6, 140x4, 230x2
- Bench Press: 50x6, 140x4, 230x2

SWOD:
Back Squats (Training Max: 375)
- 265x3
- 300x3
- 340x4
Bench Press (Training Max: 340):
- 240x3
- 275x3
- 310x5
Dips:
- Bwt x10, 10, 10
Sprints:
3x 400m Sprints with 1:55 rest. The sprints were done on a treadmill since I am forced to work out at 24 Hour Fitness this week. I also have to train at 5:45am, which I am not used to and I find my strength somewhat lacking that early.

Sunday 11.27.11

Rest day and travel day to San Diego for a conference. It's sunny and 80 degrees here. It's gonna be a tough week.

Saturday 11.26.11

Strongman Saturday!!!

Warm Up:
None really, but I did put my kids through a WOD so my warm up was helping them.  Their WOD was:
AMRAP in 10:00 of:
- 40 foot sprint with a hurdle to jump every 10 feet
- 20 foot bear crawl
- 5 ground to overhead with a 10 lbs medicine ball.
Score:  Ryan did 11 rounds.  Leah did 12 rounds slightly scaled (couldn't get the ball overhead).

SWOD:
Zercher Walks:
2x 2:00 rounds of as many 50 foot walks as possible with 375 lbs
- Round 1- 200 feet (4 lengths)
- Rest 5:00
- Round 2- 200 feet (4 lengths)

Last time I did 200 feet the first round, rested 10:00 and did 250 feet the second round.  I wanted to rest less this time so I'm okay with my results.

Metcon:
For Time:
- 5-4-3-2-1 reps of ground to shoulder with the 173 lbs stone (alternating shoulders)
- 50 foot sled push with 250 lbs (not counting sled weight) between each set.
Time:  6:32.

I did a few rounds of 2 stone shoulders and 1 sled push afterward until 10:00 had elapsed just to get some more work in.  Last time I did this workout on 9.17.11 I did this in 15:15.  Th difference was that I pushed the sled inside the gym on the carpeted area, which has A LOT more friction that in the parking lot.  Next time I do this WOD I may double the stone to shoulder reps or double the sled pushed to make it closer to a 10:00 workout.

Friday 11.25.11

Warm Ups:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
- Clean Complex:  60x3, 110x2, 150x1, 200x1 clean, 240x1 clean
- Pull Ups:  Bwt x5, 25x4, 50x2, 75x1, C2B x4

SWOD:
Power Cleans (Training Max:  255):
- 165x5
- 190x5
- 215x5


Sprints:
4 x200m Sprints with 1:00 rest.  I didn't time the runs, I just ran as fast as I could and then timed my rest periods.

Thursday 11.24.11

Warm Up:
- 500m Row
- Samson Stretch
- Dynamic Shoulder Warm Up with Bands
- Front Squats:  50x6, 140x4, 230x2
- Jerk Complex:  110x3, 50x2, 200x1, 240x1 PP/J, 290x1 jerk

SWOD:
Front Squats (Training Max: 320):
- 210x5
- 240x5
- 270x7

Press (Training Max:  210):
- 135x5
- 160x5
- 180x5

I wanted to do some accessory stuff and a metcon but with Thanksgiving stuff I ran out of time and just did the SWOD.

Wednesday 11.23.11

Ran my Great Dane, Thor, for 1.5 miles as active rest.  Just a nice, easy jog.

Tuesday 11.22.11

Warm Up:
- 500m Row
- Dynamic Shoulder Warm Up with Bands
- Samson Stretch
- Snatch Complex:  60x3, 110x2, 150x1, 170x1 snatch, 190x1 snatch
- Chin Ups:  Bwt x 5, 25x4, 50x3, 75x1, C2B x4

SWOD:
Deadlifts (Training Max:505):
Warm Ups Sets:  225x4, 315x2
Work Sets:
- 330x5 (65%)
- 380x5 (75%)
- 430x6 (85%)

Metcon:
SWAT Circuit:
- 278 Reps.

My lactic acid training capacity is horrible right now.  I'll be testing on this circuit in two months and while I can easily pass right now, I want to set records!  So I'll be working it a lot in the next few months for the specific training adaptation needed.

Monday 11.21.11

Warm Up:
- 400m Run
- Dynamic Shoulder Warm Up with Bands
- High Bar Back Squats:  50x6, 140x4, 230x2
- Bench Press:  50x6, 140x4, 230x2
- Weighted GHD Sit Ups:  3x6 with a 25# plate

SWOD:
High Bar Back Squats (Training Max: 375):
- 245x5
- 285x5
- 320x7

Bench Press (Training Max: 340):
- 225x5
- 255x5
- 290x7


Assistance Work:
- Ring Push Ups:  3x10
- Band Press Downs:  3x13 with the red band

Sprints:
3x 400m Runs with 2:00 Rest:
1- 1:48
2- 2:06
3- 2:03

I'm over my cold and infection for the most part so it's time to start getting in shape in again.  I'm going to use various distance sprints to get me there, along with metcons.  Today I was not breathing well so my "sprints" were more like run/jog/try not to puke.  Nowhere to go but up I guess.

Sunday 11.20.11

Rest Day.  Football Day.  Nap day.  You get it.

Saturday 11.19.11

Normally today would be Strongman Saturday, but I missed one of my normal training days this week due to illness so everything got pushed back a day.  I'll skip Strongman work this week and get back on track on Monday.

Warm Up:
- 500m Row
- Dynamic Stretching
- Clean Complex:  55x3, 105x2, 145x1, 195x1 clean, 235x1 clean
- Pull Ups:  Bwt x 5, 25x4, 50x3, 75x1, C2B x4

SWOD:
Power Cleans:
- 190x1
- 215x1
- 240x3

Metcon:
On the minute for 15:00:
- 2 Power Cleans @ 205 (85% of today's heaviest weight)
- 2 Box Jumps (I started at the 30" box and two 45's stacked on top was the highest I got.  I had to drop back down to on 45# plate and a 10# plate for the final 4 rounds though, cause I was about fall on my face).

Friday 11.18.11

Warm Up:
- 500m Row
- Dynamic Stretching
- Front Squats:  45x6, 135x3, 225x2 (Focused on depth and glute activation)
- Press/Push Press/Jerk Complex:  105x3 each, 145x2 each 195x1 each, 235x 1PP/1J, 285x1 jerk
- Weighted GHD Sit Ups @25

SWOD:
Front Squats (Training Max: 310)
- 235x1
- 265x1
- 295x3

Press (Training Max: 205):
- 155x1
- 175x1
- 195x2

1-Arm KB Press:
- 5x5 at 53

Red Band Tricep Pressdowns:
- 3x12

Thursday 11.17.11

Warm Up:
- 500m Row
- Dynamic Range of motion movements
- Samson Stretch

SWOD:
Power Snatch, Hang Snatch, Snatch Complex:
- 55x3, 105x2, 145x1, 165x1 snatch, 185x1 snatch
Deadlifts:
Warm Ups:  225x4, 315x2
Work Sets:  -370x1
                  - 420x1
                  - 470x3
Chin Ups:
- Bwt x 5, 25x4, 50x3, 75x1, C2B x4

Rehab Movements:
- 3x12 Band Pull Aparts (Red Band choked up one inch on both sides)
- 3x12 Hammer Curls @ 40 lbs

I'm still recovering from my infection and illness but I felt well enough to get some low intensity strength training in.  Hoping to be fully recovered by next week!

Wednesday 11.16.11

Warm Up:
5 Rounds of:
- 100 Single Unders
- Samson Stretch
- 5 Snatch Grip Romanian Deads @45, 65, 85, 105, 125
- 5 Toes to Bar

I did the warm up, and then decided I was not feeling well enough or motivated enough to lift.  So I'll chalk this one up as an "active rest day".

Tuesday 11.15.11

Warm Ups:
5 Rounds of:
- Samson Stretch
- 5 Bent Leg Reverse Hypers
- 5 GHD Sit Ups @25
- 100 Single Unders

SWOD:
High Bar Back Squats (Training Max:  365)
  Warm Ups:  45x6, 135x4, 225x2
  Work Sets: -275x1
                    -310x1
                    -345x3
Bench Press (Training Max:  335)
  Warm Ups:  45x6, 135x4, 225x2
  Work Sets: -250x1
                    -285x1
                    -320x3
Elbow Rehab:
  3x12 Triceps Press Downs (1 set with the skinny black band, 2 sets with red band)

No metcon today.  I probably should not have worked out at all while I'm fighting this infection but I was sick of laying around the house!

Monday 11.14.11

Forced rest day due to illness.

Sunday 11.13.11

Rest Day. I found out that I have a nasty chest infection that has been the culprit of my 6 week illness. Bring on the antibiotics, son!

Saturday 11.12.11

Strongman Saturday

Warm Up:
5 Rounds of:
- Samson Stretch
- 5 Bent Leg Reverse Hypers
- 5 Weighted GHD Sit Ups @25
- 100 Single Unders

Strongman WOD:
5 Rounds for max reps of:
- 1:00 of Tire Flips @ #4 Tire- 14, 9, 9, 9, 9 = 50 reps
- 1:00 of Keg Clean and Press- 6, 9, 9, 9, 9 =  42 reps
- 1:00 of 50' Farmer Walks @155-2,2,2,2,2 = 10 reps
Score:  102 reps.

Last time (on 9.10.11) I got 96 reps.  I'll take the 6 reps of improvement while sick!

Friday 11.11.11

Warm Up:
5 Rounds of:
- Samson Stretch
- Romanian Deadlifts @45, 65, 85, 105, 125
- V-Ups

SWOD:
Power Clean, Hang Clean, Clean Complex:
- 100x3
- 140x2
- 190x1
Power Cleans:
- 175x3
- 200x3
- 225x3
Pull Ups:
Warm Ups:  Bwtx5, 25x4, 50x3, 75x1
Work Sets:
- C2B x 4

Metcon:
As much as possible in 10:00 of:
- Pull Ups:  20, 15, 10, 5
- Sit Ups:  40, 30, 20, 10
- Push Ups: 40, 30, 20, 10
- Air Squats:  60, 45, 30, 15
Score:  I finished the first round of each movement plus the pull ups and 13 sit ups into the second round.  I have to do this circuit (known as SWAT Op Gone Bad at The Compound) for my annual SWAT test in January, so I'm going to do it once a week til then in hopes of getting a 400 score.

Elbow Rehab:
- DB Hammer Curls:  3x11 @ 40 lbs
- Band Pull Aparts:  3x21 @ skinny black band choked up 1" on each end.

Thursday 11.10.11

Warm Ups:
5 Rounds of:
- Samson Stretch :15 each leg
- 5 Good Mornings @45, 65, 85, 105, 125
- 5 GHD Sit Ups @ Bwt, 10, 15, 25, 35

SWOD:
Press, Push Press, Jerk Complex:
Work Sets: - 100x3 each
                  - 140x2 each
                  - 190x1 each
                  - 230x1 PP/1 J
                  - 280x 1 Jerk
Press (Training Max 205):
Work Sets: - 145x3
                  - 165x3
                  - 185x5
Front Squats (Training Max 310):
Warm Ups:  45x6, 135x4, 225x2
Work Sets: - 215x3
                  - 250x3
                  - 280x6- This was my 5rm two weeks ago so to get it for 6 reps felt pretty good.
Metcon:
AMRAP in 10:00 of:
- 10 Wall Balls @20
- 50 feet of Overhead Walking Lunges @45
- 50 Double Unders
Score:  12 double unders shy of 3 rounds.  I spent a lot of time in round 1 trying the wire ropes and I can't do du's with them at all, so I switched back to my weighted rope.  I lost a ton of time though and finished my first round in almost 4.5 minutes because of that stupid wire rope!  Still can't breathe except through my mouth, which makes metcons really suck.

Elbow Rehab:
3x11 Skinny Black Band Tricep Pressdowns with a ring dip style lock out.

Wednesday 11.09.11

Rest Day.  Took the dogs on a long walk this morning and I still can't breathe!

Tuesday 11.08.11

Warm Up:
5 Rounds of:
- :15 Samson Stretch each leg
- 5 Romanian Deadlifts @45, 65, 85, 105, 125
- 5 V-Ups

SWOD:
Power Snatch, Hang Snatch, Snatch Drills:
-50x3
-100x2
-140x1

Dealifts: (Training Max: 495):
Warm Ups:  135x6, 225x4, 315x2
Work Sets: - 345x3
                  - 395x3
                  - 445x5
Chin Ups:
Warm Ups: Bwt x5, 25x4, 50x2, 75x1
Work Sets: - C2B x4

Rehab Movements:
- DB Hammer Curls @ 40:  4x10
- Band Pull Aparts:  Skinny Black Band 4x20

I decided against any metcon today as my cold is not getting better and my breathing sucks.  I'll take my regular rest day tomorrow and see how I feel on Thursday.

Monday 11.07.11

Warm Up:
- Samson Stretch
- 5 Good Mornings @45, 65, 85, 105, 125
- 5 GHD Sit Ups @Bwt, 10, 15, 25, 35

SWOD:
High Bar Back Squats (Training Max: 365):
- Warm Ups:  45x6,135x4,225x2
- Work Sets: 255x3
                     290x3
                     330x5
Bench Press (Training Max: 335):
- Warm Ups:  45x6,135x4,225x2
- Work Sets:  235x3
                      270x3
                      300x5
Metcon:
10:00 or 24-18-12 reps (whichever comes first) of:
- 1-Arm KB Thrusters @70 (Splitting each round evenly between arms)
- Ring Push Ups (Chest below hands, full turn out at the top)
Score:  I completed the rounds of 24 and 18 when my 10:00 ran out.  A combination of not being able to breathe and my injured left elbow made this one particularly fun.

Elbow Rehab:
- 3x10 press downs with the skinny black band.

Sunday 11.06.11

Rest Day, sleep, cold meds, and football!

Saturday 11.05.11

I'm helping a friend move today so while I'll classify it as a "rest day", I won't actually be resting.

Friday 11.04.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Romanian Deadlifts
- 9 GHD Sit Ups

SWOD:
Power Clean, Hang Clean, Clean Complex:
- 95x3, 135x2, 185x1
Power Clean:
- 165x5, 190x5, 215x5
Pull Ups:
- Bwt x5, 25x4, 50x2, 75x0, C2B x4

Supplemental Work:
3 Rounds of:
- 10 Hammer Curls @ 40
- 20 Band Pull Aparts with the skinny black band

Before you judge me, I have not fully recovered from my last cold and I am already coming down with another (damn you dirty people and houses I deal with at work!) so metcon is going to be out for a while.  Last time I kept with it through my sickness and it really hindered my recovery ability.  My biceps tendon on my left arm is still killing me on my pulling movements.  My idea is to try and rehab it with light hammer curls two times a week, so it is for health and not "gun show" reason that I am temporarily including curls.  Band Pull Aparts are great for shoulder health and upper back strength so I through some of those in there as well.

Thursday 11.03.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Good Mornings @45
- 5 V-Ups

SWOD:
Front Squats (Training Max: 310):
- Warm Ups: 45x6, 135x4, 225x2
- Work Sets: 205x5, 235x5, 265x8
Press, Push Press, Jerk Complex:
- 45x4 each, 95x3 each, 135x2 each, 185x1 each, 225x1 PP/Jerk, 275x1 Jerk
Press (Training Max: 205):
- Work Sets: 135x5, 155x5, 175x7

Metcon:
On the minute for 15:00:
- 1 Power Clean @205
- 2 Split Jerks @205

I considered doing this metcon @225 lbs, however I decided to go with a lighter weight and really drill my technique, especially on the power clean.  I'm working on hook grip, elbows turned out on the first pull, slower off the ground, explosive 2nd pull, "snapping the stick" as I pull myself under the bar, fast elbows on the "catch", and keeping my feet from going out to wide.  Just a few things...

Wednesday 11.02.11

Rest day! Finally!

Tuesday 11.01.11

Warm Up:
5 Rounds for Quality of:
- Samson Stretch
- 5 Romanian Deadlifts @ 45, 95, 135 for 3 sets

SWOD:
Power Snatch, Hang Snatch, Snatch:
- 45x3, 95x2, 135x1
Deadlift (Training Max:  495)
- Warm Ups:  135x6, 225x4, 315x2
- Work Sets:  325x5, 375x5, 425x5
Chin Ups:
- Bwtx5, 25x4, 50x2, 75x0, Dead Hang C2B x3

I called it there for the day.  My left elbow and my back are telling me to rest, probably as a result of getting no rest this weekend. 

Monday 10.31.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Barbell Hip Thrusts @145
- 5 V-Ups

SWOD:
High Bar Back Squats (Training Max:  405)
- Warm Ups:  45x6, 135x4, 225x2
- Work Sets:  240x4, 275x5, 315x7

Bench Press (Training Max:  335)
- Warm Ups:  45x6, 135x4, 225x2
- Work Sets:  220x5, 255x5, 285x9

Metcon:
AMRAP in 10:00 of:
- 5 Thrusters @140
- 15 Abmat Sit Ups
- 25 Double Unders
Score:  5 rounds+5 thrusters and 15 sit ups.

Today was the first day playing with the Wendler 5-3-1 rep scheme.  I hesitate to say I am doing the 5-3-1 program, because I am not actually doing it the way it was written.  But I am following the rep scheme to see what kind of effect the lowered volume of strength work and fewer maximal effort attempts have on my overall strength and recovery ability.  The SWOD took about half the time it normally does, so that's a huge improvement already.  For the metcon, I'm still trying to stay at 10:00 or less to keep my intensity up and recover better, which is good since I had no day off this weekend with the olympic lifting cert I was at.

Sunday 10.30.11

Today was the second day of the USA Weightlifting seminar. We did a lot of lifting but it was all pretty light, technique oriented stuff. Because of the seminar I had no real rest day this weekend, but I'm going to consider it "active rest" since none of it was really maximum effort lifting.

We had to take a written test to pass the seminar and now we have to wait 2 weeks to find out if Craig, Kyle, Matt, and I are USAW Level 1 certified coaches.

Saturday 10.29.11

I attended the first day of the USA Weightlifting coach's course today.  We did a lot of various olympic and supplemental lifts, mostly for lighter weights to work on form.  We did get to lift heavy a little at the end of the day, however.  My best lifts were as follows:

- Snatch:  225 (barely missed 236)
- Clean and Jerk:  256 (didn't go heavier due to time)

Friday 10.28.11

Warm Ups:
5 Rounds between sets of SWOD of:
- Samson Stretch
- 5 Russian KB Swings @ 70
- 8 GHD Sit Ups

SWOD:
Power Cleans:
-55xBurgener,105x4,145x3,195x2, 235x1
Hang Power Cleans:
- 205x3, 215x3, 225x3, 235x3, 245x3, 255x2
Chin Ups:
- Warm Ups: Bwt x4, 25x3, 50x2, 75x1
- Work Sets: 10 Dead Hang C2B (3,3,3,1)

I took it easy today since I'll be at an Olympic lifting seminar all weekend.

Thursday 10.27.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Barbell Hip Thrusts @ 140
- 8 Hollow Rocks

SWOD:
Press, Push Press, Jerk Complex:
- 110x3 each, 150x2 each, 200x1 each, 240x1 PP/Jerk, 290x1 Jerk, 330x1 jerk
Press:
- 206x3, 190x5, 165x7
Front Squat:
- Warm Ups:  105x5, 155x4, 205x3, 255x2, 305x1
- Work Sets:  340x1, 310x3, 280x5

Metcon:
AMRAP in 10:00 of:
- 5 HSPU's (2 Abmats)
- 10 Pistols (with assistance on the left leg, rx'd on the right leg for most reps)
- 15 C2B Pull Ups
Score:  I only got 2 rounds in since I suck at all of these movements.  I just worked through them for rep quality instead of quantity.

Wednesday 10.26.11

Rest, recover, and eat healthy food (for sure on the first two, no promises on the the third!).

Tuesday 10.25.11

Warm Ups:
5 Rounds for quality of:
- Samson stretch
- 5 Russian KB Swings
- 8 GHD Sit Ups

SWOD:
Power Snatch Warm Ups:
- 55x Burgener Warm Up, 105x3, 145x2, 195x1
Snatch Pulls:
- 235x3, 285x2, 325x1
Power Snatch Work Sets:
- 219x0,0,0, 195x3,2,1
Pull Ups:
- Unweighted x3, 25x2, 50x1, 75x1
- Dead Hang Chest to Bar: 3,3,2,2

Metcon:
AMRAP in 10:00 of:
- 3 Toes to Bar
- 6 Ring Rows
- 9 Ring Push Ups
- 250m Row
Score: 3 full rounds and 70m row into round 4.

I missed my 1rm PR attempt at 219 for power snatch 3 times today!   Oh well, at least I hit a new 3rm at 195(although I think I've done this before but since I can't find it recorded anywhere it didn't happen!)

Monday 10.24.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Barbell Hip Thrusts @ 140
- 8 Hollow Rocks

SWOD:
Box Squats:
- Warm Ups: 65x5, 155x4, 245x3, 335x2
- Work Sets: 425x1, 385x3, 345x5
Bench Press:
- Warm Ups: 55x5, 145x4, 235x3, 325x2, 415x 10 second hold, 360x1
- Work Sets: 330x3, 300x5, 270x10

Metcon:
None due to time.  I need to launch into my workout as soon after the 9:30 class as possible so I have time to get stuff done!  My strength work was good today, however, since I tied 1rm and 3rm on the box squat and 3rm on the bench press.  Definitely happy with that!

Sunday 10.23.11

Rest Day!  I'm gonna try and move a s little as possible all day!

Saturday 10.22.11

Strongman Saturday

SWOD:
Max weight yoke walk for 50 feet (must complete the entire 50 feet without dropping the weight)
- Set 1:  Yoke = 175
- Set 2:  Yoke+100 = 275
- Set 3:  Yoke+200 = 375
- Set 4:  Yoke+400 = 575
- Set 5:  Yoke+550 = 725 (PR!  Last time my best was 717.)

Metcon:
"Mckenna"
15-12-9 reps of:
- 115 pound stone squat clean and press
- Chest to Bar pull ups
Time:  14:23.

Last time on this metcon I got 17:30, so I'm happy with the progress.  The stones were more ground to overhead than squat clean and press, and my hands were fried from toes to bar earlier this week, but I'll take 3 minutes of progress any day!

Friday 10.21.11

I hope this isn't the Rapture day because I'd hate for this to be my final workout.  Not my best effort....

Warm Ups:
5 Rounds for Quality of:
- 7 GHD Sit Ups
- Samson Stretch
- 5 Russian KB Swings @ 70

SWOD:
Rack Pulls/Deadlifts:
- 50x5/1, 140x4/1, 230x3/1, 320x2/1, 410x1/1, 500x1 RP, 590xFail
Deadlifts:
- 515x1, 465x3, 425x5
Power Snatch Warm Ups:
- 45x3, 95x2, 135x1, 185x1

Metcon:
After warming up for it I realized that I did not have it today after minimal sleep and still recovering from sickness.  I was glad to hit my goal weights in the deadlift, but figured I'd live to fight another day and call it early.  It was definitely a "Gold's Gym" kinda day where I did a set, talked for 5-8 minutes, did another set, talked again.  I blame Holly.  And the limited energy I had, but mostly Holly.  Oh well....

Thursday 10.20.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch
- 5 Barbell Hip Thrusts @ 135
- 7 Hollow Rocks

SWOD:
Overhead Squats:
- Warm Ups: 45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets: 270x1, 240x3, 210x5
Dips:
- Warm Ups: Bwt x4, 30x3, 55x2, 80x1
- Work Sets: 105x3, 80x5, 60x7, ring x4,4,2

Metcon:
AMRAP in 10:00 of:
- Max Reps of Toes to Bar
- Matching number of Wall Balls @ 30
- Matching number of box jumps @ 24
Score: 40 reps of each movement

I decided while I focus on strength and at a caloric deficit (I've been under 2500 calories a day all week) that I would keep my metcons to 10:00 or less for a while to keep from burning muscle for fuel.  So I modified the metcon a little to a 10:00 AMRAP and max reps of TTB instead of 10, that way I could try and keep moving for the whole 10:00.  THis plan of attack will NOT increase my fitness "across broad time and modal domains," as CrossFit likes to say.  But rather it will help me retain muscle and increase strength while hopefully shedding some body fat in the process.

Wednesday 10.19.11

Rest Day. I am sore from the last two days! Who programs this crap?

Tuesday 10.18.11

Warm Ups:
5 Rounds between sets of SWOD of:
- Samson Stretch
- 5 Russian KB Swings @ 70
- 7 GHD Sit Ups

SWOD:
Power Cleans:
-Warm Ups: 50x5,100x4,140x3,190x2, 230x1, 280x3 clean pulls, 320x2 clean pulls, 370x 1clean pull
-Work Sets: 260x 2,2,1
Chin Ups:
- Warm Ups: Bwt x3, 25x2, 50x1, 75x1
- Work Sets: Dead Hang C2B x 3,3,3

Metcon:
Tabata Mash Up of:
- Sumo Deadlift High Pulls @ 75
- Abmat Sit Ups
Score: 228 reps

Power Cleans sucked today for some reason, and for chin ups since my arm is hurt I decided to take my ego out of it and focus on unweighted strict chest to bar reps starting each rep from a dead hang for a while.  My goal for the metcon was to get 14 every round of both sit ups and SDHP's, which would have put me at 224.  So I did just a little better than that, which I was surprised with.  And tabatas suck.  That is all I have to say about that.

Monday 10.17.11

Warm Ups:
5 Rounds for Quality of:
- Samson Stretch :15 each leg
- 5 Barbell Hip Thrusts at 135
- 7 Hollow Rocks

SWOD:
Press, Push Press, Jerk Complex:
- 105x3 each, 145x2 each, 195x1 each, 235x1 PP/Jerk, 285x1 Jerk, 325x1 jerk
Press:
- 204x3, 185x5, 160x7
Front Squat:
- Warm Ups:  100x5, 150x4, 200x3, 250x2, 300x1
- Work Sets:  335x1, 305x3, 275x5

Metcon: 
5 Rounds for time of:
- 20 Overhead Walking Lunges @ 45
- 10 Lateral Hops over the plate
- 5 Handstand Push Ups
Time:  16:34

Today's metcon was TERRIBLE.  All the overhead pressing I did in my SWOD left NOTHING for the handstand push ups.  I used the bands backpack style, went up in band thickness almost every round, and still was doing them in sets of 2's and 1's.  The lunges and lateral hops were like a break from the handstand push ups.  Still not being able to breathe doesn't help either.  Oh well, tomorrow's another day.  At least I got the work in!

Sunday 10.16.11

Rest day and football!

Saturday 10.15.11

I missed B4B this morning due to being sick all week.  I really wanted to do the workout, however, so I figured out how much Dayquil would kill me, backed it off a little, and came in.

Warm Ups:
5 rounds in between sets of the SWOD of:
- Samson Stretch
- 5 Barbell Hip Thrusts
- 6 Hollow Rocks

SWOD:
Axle Clean and Press
70x5
110x4
160x3
200x2
250x0, 1

I still wanted to do some strongman work today so I decided to work up to a 1rm axle clean and press.  250 was rough on the grip!  I missed it on the first attempt but hit it the second time around.

Metcon
"Grace"
- 30 clean and jerks for time @ 135
Time:  2:00.

This was a 22 second PR for me, but I wasn't too happy with it.  My chest congestion made breathing difficult today and I was really after a sub 2:00.  Oh well.  A PR is a PR and I'll do better next time.  Great job to all the B4B participants this morning.  I wish I could've done the workout with you guys!

Friday 10.14.11

Warm Up:
5 Rounds between power snatch warm up sets of:
- 5 Romanian Deadlifts
- 6 GHD Sit Ups
- Samson Stretch

SWOD:
Power Cleans:
- Warm Ups:  50x Burgener w/u, 100x3, 140x2, 190x1, 230x3 snatch pulls, 280x2 snatch pulls, 320x1 snatch pull
- Work Sets:  217x0,0,1 (PR!), 190x3,3,3
Pull Ups:
- Warm Ups:  Bwt x3, 25x2, 50x1
- Work Sets:  I didn't do these today because they were really bothering my left bicep injury.

Metcon:
- Skipped due to chest/head cold that won't go away.

Thursday 10.13.11

Warm Ups:
5 Rounds between sets of:
- 5 Bent Leg GHD Sit Ups
- 6 Hollow Rocks
- Samson Stretch

SWOD:
Box Squats:
- Warm Ups:  55x5, 145x4, 235x3, 325x2,
- Work Sets:  415x1, 375x3, 335x5
Bench Press:
- Warm Ups:  50x5, 140x4, 230x3, 320x2, 410x10 sec hold, 355x1
- Work Sets:  325x3, 295x5, 265x10

Metcon:
4 Rounds NOT for time of:
- 5 CTB Pull Ups
- 10 Ring Push Ups
- 15 Squats

Still working through a nasty chest/head infection so I cut the metcon way short and intensity was way down.  Strength is there, though, so that's good.

Wednesday 10.12.11

Rest Day.  Good thing because I'm sick and I didn't have the common sense to rest Monday or Tuesday.

Tuesday 10.11.11

Warm Up:
5 rounds of:
- 5 Russian KB Swings @ 70
- 6 GHD Sit Ups
- 10 second Samson Stretch each leg

SWOD:
Rack Pull + Deadlifts:
- 45x1+5, 135x+1+4, 225x1+3, 315x1+2, 405x1+1, 495x1 RP, 585x1 RP
Deadlifts:
- 505x1, 460x3, 420x5
Ring Rows:
- Body Weight x 3.  These are really painful on my left bicep injury so I stopped.  I'll try them again on my next deadlift day and see how they feel.

Metcon:
21-15-9 reps of:
- 1 arm KB Snatches @ 60
- Toes to Bar
Time: 12:08

My goal for deadlifts on the next total is 585.  So in order to get that I'd like to get to 495x3 during this training cycle and and least 565x1.  The last time I did today's metcon I used the 53# KB and it took me 9:30.  Today I used the 60, but I was kind of just going through the motions today.  Don't train sick, I do and I'm sure it's not good for me.

Monday 10.10.11

I came down with a nasty head cold over the weekend that got worse yesterday.  I probably should not have worked out, but a hefty dose of Dayquil and the 9:30 class inspired me.

Warm Up:
5 sets of the following in between warm up sets of overhead squats:
- 5 Bent Leg Reverse Hypers
- 6 Hollow Rocks
- 10 second Samson stretch each leg

SWOD:
Overhead Squat:
- Warm Ups:  45x5, 95x4, 135x3, 185x2, 225x1
- Work Sets:  265x1, 235x2, 205x5
Wieghted Dips:
- Warm Ups:  Explosive Body Weight Bar Dips:  5, 4, 3, 2, 1
- Work Sets:  105x2, 80x4, 55x7, 10 ring dips x 3,2,2,1, 1, 1 (slow, full depth, good head position, no kip, full turn out)

Metcon:
5 Rounds for Time:
- 7 Back Squats to Snatch Push Press @ 135 (weight snatched from the floor)
- 21 Double Unders
Time: 7:06

My goal for overhead squats is to get to 300 by the end of Decmeber.  In order to do that I'll need to go up 5 lbs every time I do them, and work some assistance lifts as well.  I really need to work on my ring dips.  I noticed the last few times they were programmed in a metcon that I have a hard time getting a good turn out at the top, and I confirmed that today.  I did weighted dips for strength work, but I'm going to finish with 10 ring dips in as many sets as it takes to get them and see if I can work up to 10 solid strict ring dips with a full turn out.

On the metcon, I subbed a movement that would be a good accessory lift to snatch and overhead squat instead of the thrusters.  Back Squat with a snatch grip right into a snatch grip push press really works the muscles needed to get a overhead squat into place and is similar to a thruster so it fit nicely in today's metcon.  Shoulders are now smoked and I could not get the double unders to work well today.