Friday, January 30, 2009
Squat Cleans 135lbs
I was hoping for a bigger improvement since the last time I did this back in May, in Calgary, with my Dad. My last time was 16 min, but my dad, (an Olympic lifter), had my technique dialed in before and during the workout. This time my technique was sloppy and inefficient. O-Lifts haven't been a focus of mine for a while but I will come back to them.
I feel like the more I learn, and the more I read, the more I realize I really don't know a whole lot, if that makes sense?. This can be applied to CrossFit or even life in general. Ever since my Level 1 cert I have realized there is a boat load of learning to do to make myself a better athlete. Learning about fitness and nutrition is something I really enjoy but is hard to commit to with life's other responsibilities. But who doesn't enjoy writing a comparative essay on the tenure of former Ontario Provincial Premier Bob Rae and Alberta Premier Ralph Klein?? I shouldn't complain about being a student, it is a nice break from working hard to keep Canadians warm and it is a hell of a lot better than being "down range". It does divert my learning from nutrition and fitness and narrows it in on business and politics. Although, when I learn more about politics and realize I really do not know a whole lot....I'm not too bothered.
Thursday, January 29, 2009
Five of us did Nasty Girls at the new UWO gym. The workout Rx'd is:
3 rounds for time
7 Muscle Ups
10 Hang Power cleans 135lbs
Murph and I went first, he beasted it coming in at 9:3oish....I finished shortly after in 13:39. We definatey got some spectators during the workout. I have a great deal of respect for crossfitters that do their workouts in globogyms. I don't know what it is but everyone wants to come talk to you while your working out or ask for "that 45lb plate over there" which clearly your not using. I was so winded near the end and someone said something to me....all I could do wave my arms at him to leave.
Just before Monika, PJ and Dani started the "personal trainers" tried to shut us down. It was an order from their Manager Michelle Harvey. Apparently the squat rack cages are not structurally designed for rings to hang on them. Who would have known???
Anyways, they got to finish their workouts and did an excellent job. The "personal trainers" turned out to be cool guys and seemed interested in what we do. They may even lift with us.
Funniest part of the whole workout was something I heard from a few guys regarding Dani and Monika doing pull ups and ring dips. I think this comment came after a few moments of staring with jaws open, "Man I cant even do one pull up or dip!"
I'm assuming everyone else was like me when I saw my first CrossFit workout..."I can do that!"
I hope they try it...but boy are they in for a surprise!
Wednesday, January 28, 2009
Back Squat ------Bench Press----Power Clean
I took it easy on the power cleans and focused on technique today. I am happy with the progress...I am looking forward to focusing on strength for a while and not doing any METCON workouts. I think in the long run it will be better for my GPP (General Physical Preparedness) because I am focusing on lifts I am weak at.
Today I had an adjustment by my Chiropractor Dr Paula Vanderburgh at Active Chiropractic in Ilderton. ART (Active Release Technique) has been a big reason why I continue to make gains and I am injury free. I went to Paula after a shoulder injury which stemmed from a problem in my hips and my one leg being shorter than the other. We have made big gains since then and my performance is always a lot better after each visit. If you are skeptical about chiropractors you probably haven't been to a good one. Eventually when you push the limits of your physical strength and conditioning something a problem will prop up because something is not in alignment. Not everyone is in perfect alignment and very few can go through life without getting something out of place. ART is not only great for fixing injuries but can also be used to help with DOMS (Delayed onset Muscle Syndrom) or just to increase performance. (I have seen the results with myself and my family) You can find out more about ART here. Paula has experience working with athletes, she spent time with the UWO varsity track team so she really know her stuff. If you want to book an appointment with Paula, or speak to her, you can reach her at the office 519 666 3993.
Tuesday, January 27, 2009
Today I had to pay up for some Sugar sin burpee offenses and catch up on my HSPU's. I did about 60 HSPU's today and I am back in the challenge. I took today off because I will be doing another SS workout tomorrow. My workout on Monday was not Rx'd because Jeremey had things messed up in his program but tomorrow I will do program B. I am thinking of starting things seriously on Monday and devoting myself to the program for atleast 4 weeks without anything other than some tabata KB snatches.
I have two goals with my snatches, 1. To get the level III skill of 200 snatches in 10 min and 2. To do 130 in 5 minutes for the TSC. I think both are attainable, I found the best way to train snatches is to do Tabata intervals. I trained pretty hard for the last TSC i did doing 4 and 5 min. Tabata intervals. I should have done the 200 right after because I was conditioned for it.
Not sure that tomorrow's Nasty Girl's workout is going to pan out. We may have to move it to thursday night if that works better for everyone.
Monday, January 26, 2009
Today I went over and lifted with Ben and Jeremy at their place. It was great to have some good eyes watching my technique. I am working on getting some deep deep depth in my squat....Right now I am playing with the idea of dropping my training and focusing strictly on SS for at least 4 weeks.
Back Squat---------------------Bench Press
45x5 2 sets--------------------45x5x2
I had a great weekend in Montreal visiting my brother. The all star game was amazing. What an exciting game....it went into a shoot out and I was rooting for the West but the East ended up taking the win. Montreal fans are really hardcore....that city is very unique to say the least.
Friday, January 23, 2009
Today I attemted to do "Mr. Joshua" light with 185lbs on the deadlifts and ab mat sit ups. I was eventually shut down in my third round by a staff member at the gym for bringing weights up to the "stretching area" which was by the treadmills. The guy kinda watched me during set up and the first round, asked me to stop during the second round but I got him to agree to allow me to finish. If i didn't give him attitude he probably would have but he came back in the third round with some confidence and shut me down. I think people were complaining because I was disrupting their stretching. I normally don't give attitude, I mean the guy was just doing his job, but when my heart rate is elevated and I am trying to maximize power output and work capacity, I don't take kindly to obstacles. I'm not mad at the guy for stopping me, I am just upset that I didn't get to finish.
I ended up chewing his ear off for about 20 minutes about CrossFit trying to chum up with him a bit so I don't get blacklisted at another gym. He was an engineer so I explained the mathematical part of what we do and he really liked that. I still find it amazing that he wears the title "personal trainer" on the back of his shirt but has no desire in learning about or trying something new. This is why I do not talk to people about CrossFit unless they want to learn, everyone thinks what they are doing is the best and they know everything about everything. I asked who his boss was and what she did. He seemed confused when I asked if she actually pursues a good level of fitness for herself and actively seeks out new information. He responded, "well off course that's her job..." If that's the case I may end up emailing her and see if she has heard of CrossFit. Best case scenario, if she likes it, we get some bumbers, a GHD and they let us bring weights up to the indoor track. She is a kinesiology graduate so she may find "What is Fitness" interesting.
All of you who expressed interest in going this morning stood me up....haha...we would of had a better chance of getting the WOD done with numbers. I propose we do "Nasty Girls" with the guys weight some time. What do you think? We will do it at a time that doesn't disrupt anyone's beauty sleep. Who's in?
Thursday, January 22, 2009
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
I did this WOD, knowing it would crush me, because I owed 60ish HSPU's for my 30 day challenge. I was impressed with how good my HSPU's are getting. The L pullups in this WOD were bone crushing hard.
This weekend I am going to visit my brother in Quebec. While I am there Dani and my Uncle Jim are going to the NHL all star game in Monreal. I am really excited about going, it should be a really good game.
Tomorrow I am going to do Mr Joshua "light" at the University gym for anyone interested. I am going to bring the barbells up to the "cardio" area. Maybe a future blog post will be why crossfit doesn't like the way gyms use the word cardio.
Wednesday, January 21, 2009
45lbx5 2 sets
135 x 5
185 x 3
247 x 2
291 x 5
302 x 5
315 x 5
326 x 5 (not fluid enough)
315 x 5
I am happy with this lift today. I was moving the bar very well up until 326lbs. I did the 5 without much problems but the bar wasn't moving as fluidly as the other sets so I dropped back down for my final set.
1 1/2 cup snow peas (2 blocks carb)
3 cups bean sprouts (1 block carb)
1/2 orange (1 block carb)
4 oz chicken (4 blocks Protein)
24 almonds (8 blocks fat)
Boil the snow peas and bean sprouts while heating up the chicken in the frying pan. Strain the snow peas and bean sprouts and toss them in. Add a bit of soy sauce. While doing all this toast the almonds in a separate pan. Cut up an orange, through it all together and enjoy.
This is a good meal because it is fast, easy and zone. You can pretty much add whatever vege's you want. Depending on how much time you like to spend in the kitchen you can make your stir fry even better. Like my workouts, I cook for time, so recipe's I post will all be doable in sub 15.
Tuesday, January 20, 2009
40 seconds on 20 seconds off - 5 rounds - All out effort each interval
1. 219m 2. 210m 3. 205m 4. 198 5. 207
This WOD looks a lot easier than it is. It only took 5 minutes to complete but it laid me out like Fran. I have found really short intense CrossFit workouts to be very mentally challenging. The urge to quit or slow down is much more prevalent than a longer WOD. I think to get the most out of these shorter CFE WOD's, mental toughness is very important. The ability to push yourself to your absolute limit every interval while fighting the terrible pain and urges to quit involves a great deal of mental toughness. I have had experience shutting my brain off and pushing through mentally challenging events during my time in the military. Mostly these situations involved long distances under load in less than favourable conditions (no sleep, poor nurtirtion, wet, physically exhaused.) I need to find a way to transfer that mental focus so that I can switch it on for short period of time in which conditions are more than favourable and my mood is generally good. It will take a lot of work and focus but I think those in our sport that can do this are the most successful.
Monday, January 19, 2009
45lbs x 5 2 sets -------------------45lbs x 5 x 2
100 x 5 ---------------------------67 x 5
145 x 3 ---------------------------89 x 3
195 x 3 ---------------------------116 x 2
work set --------------------------work set
225 x 5 ---------------------------135 x 5
236 x 5 ---------------------------157 x 5 (barely)
247 x 5 ---------------------------146 x 5
During our workout, a really nice enthusiastic guy came up to us asking about Crossfit because of Mike's shirt. I will not preach to anyone at the gym but if someone comes up to talk to me I will take all the time in the world to talk with them. I gave him an overview, but actions speak louder than words. I wanted him to get a feeling of what a short intense workout is like and the fallout afterwords. So I did Bottom to Bottom Tabata Squats with him. (The last time I did this was at my level 1 certification course....I forgot how much it sucks) If you ever want to smoke someone legs out completely in only 4 minutes....BTB Tabata squats will do it.
Afterward's I explained more of the science behind what he did and how he could not match the lb/foot of work with a non-functional movement. FxD/T = Power and Power and exactly equal to intensity. Intensity is almost always the independent variable most commonly associated with maximizing favorable return of workouts. What does that mean? It is the short cut to the good stuff (results)...the 4 minutes he spent doing squats was better than any leg workout he could devise using fancy machines.
This all ties into my post from yesterday of being "enlightened"....if anyone disagreed with yesterdays post or today's, didn't like the way I went about discussing it, was offended, or just thinks I'm right out of er...I want to hear about it. Let's get a discussion going so we can all learn more.
Sunday, January 18, 2009
Someone dubbed Crossfit as "drinking the kool-aid" because of the cult like following it has. People that have accepted and adopted Crossfit are generally really hardcore and express those feeling by telling everyone they know about Crossfit. Many of you reading this may have had me chew your ear off about Crossfit in the past. Why?
I would love to say just try it and see...but it might take a little more than that for some of you to try it. First of all, Crossfit isn't for everyone. Some people are very happy just chugging away on their elliptical, listening to music, while watching TV and browsing their favorite magazine. Others are happy crunching out bicep curls and checking themselves out in the mirror making sure their hat has just the right tilt to be fashionable. Finally, (I don't understand this one), but some people are happy going out in the freezing cold every day running or biking long slow distances. And that is just fine, to each their own but don't expect to be fit anytime soon.
For those that don't know any better and think they are working towards a good level of fittness, what if I told you that you are wasting your time? There is something out there that is not only much more efficient and encompassing but more enjoyable. Crossfit will aid you in reaching your fitness and health goals faster and more efficiently than anything out there. It can suit anyone ranging from a 90 year old grandmother to an elite UFC fighter. If you doubt this and think your P90x or ab blasters is better let me know. I'll come out and do one of your workouts and then you come and do one of mine. Or, I'll put you head to head against one of the female members of our gym, (only if you deserve it because it can be a very humbling experience).
In Crossfit, we specialize in not specializing, we train for the unknown and unknowable, we practice functional movements and don't waste our time with muscle isolation or lame elliptical trainers. We work at a high intensity and our workouts are constantly varied. Crossfit is hard and challenging but rewarding and produces results. It prepares you for the real world, we use competition to bring out the best in people and race against the clock. Life situations do not call for two to three minute rest periods if you are lifting debris off of your injured friend or chasing a criminal. Yoga is not going to help you if you can't pick up your grandchildren when you turn 70, or you can't carry in the groceries. If you doubt what I'm saying I want to hear about it. If you're intrigued and want to read more go here, read the web page, watch the videos and download the PDF's on the right hand side and study them.
For those of you that I see in the gym that just don't know any better, you will be enlightened. Soon you will drink the kool-aide and thank Greg Glassman for creating such an amazing program.
Saturday, January 17, 2009
Friday, January 16, 2009
CFWU x 1
3 rounds of Cindy for time...2min ish
10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
I think I might have got more out of this WOD if I scaled it. I wasn't connecting on the GHD situps and the Thrusters buried me.
Thursday, January 15, 2009
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips
I have never done this many ring dips in a WOD before. It was brutal....sets of 1 and 2 for the later part of the WOD. Pat you're a beast...that was a hard WOD.
Squash will commence at 0930 tomorrow morning at the University gym for all that are interested.
Wednesday, January 14, 2009
45lbs x 5 x 2 sets
65 x 3
85 x 2
100 x 5
106 x 5
106 x 5
106 x 4
106 x 5
(PJ vs. Jacque - When is it going down?)
After speaking with a few people and really listening, I am making some modifications to my initial fitness plans. I will not be doing SS workouts three times a week just single lifts, the SS workouts will be too intense on my body for what I want to achieve. I am going to gradually build myself up in training hours. So this week I will do 6 training sessions. Next week and the week after 7, and increasing from there. Jumping into a 2 a day training cycle may be ok for a month or so but I will probably hit a wall after that and see signs of over training. I am going to gradually ease into it so I am still making gains a month from now.
What Coach D said makes a lot of sense, "it takes great training maturity to cut your training time back knowing that your recovery time is more important than your training time." Although training is fun, if I want to make continual gains I have to ease in to a more rigorous schedule. This will best let me achieve long term goals.
Thanks to all that have given me advice and helped me out with this, (Pat, Dave, Murph and Steve).
Tuesday, January 13, 2009
Crossfit Endurance (CFE) WOD this morning with Mike
CFE WU then - 10 x 250m row - rest 5x the amount it takes you to row the 250m - deviate more than 10 seconds and do Tabata squats after the Workout
Row times: 42, 45.2, 45.6, 46.1, 46.7, 46.7, 46.5, 48.4, 45.9, 47.8
This was tough, we were both pretty gassed after the workout.
Sugar Sin Burpees
So my zone has been pretty tight. Normally when I want to keep it tight I am capable of doing so and I begin to see excellent results in my training. In order to stay away from tasty treats such as cookies, beer and any other "bad carbs," Dani and I have agreed to follow the rules of Sugar Sin burbees. Basically, if you foul and eat something you shouldn't, you owe 100 burpees. Burpees can be done throughout the day and must be paid within 24 hours. You can prepay if you know your going to have desert that night but the prepayment expires at midnight. Beer and liquor is allowed if you factor it into your block count but anything outside is 100 burpees up to 4 drinks. Over 4 and up to 8 drinks is 200 burbees. If you are a "facebooker" (I'm not), you can join the group here, read all about the rules and get a link to the original founders of this idea out of San Francisco Crossfit. The challenge officially ends April 1st...who's in?
21 - 15 - 9
I am happy with this, I wanted sub 6. My Fran time is slowly getting more respectable. If I want sub 5 soon I am going to have to work on my thrusters. Unbroken sets are key to a good time. Don't worry Murph your 3:24 is safe for now!
Monday, January 12, 2009
| || |
What I thought
What I thought
175lbs x 2
65lb x 3
185 x 3
75 x 2
155 x 5
65 x 5
165 x 5
75 x 5
| || || |
75 x 3
This lift day was a waste of time because I was obviously half asleep and worried about how weak I was instead of focusing on the lifts and looking or thinking about the plates. Wed. will prove to be more productive now that I have figured things out and my hair isn't blond anymore.
On a positive note, I felt out my back squat and know what I am capable of lifting next time. Also, I pressed 111 for 5 which is a PR by 1lb.
After the lift, I tried to work some frustrations out on the erg, I only had time for a few 500 m sprints...my PR is 1:31.8. I would like to crush that within a month. This morning I rowed a 1:34.4 and 1:40.3. They have 2 really new models of the C2 and two older ones, which are still great. Who want's to do a Crossfit Endurance WOD in the morning with me?
Saturday, January 10, 2009
Before the game we did Front Squat 5x5
45lbs x 5 2 sets
85 x 5
120 x 3
160 x 2
185 x 5
190 x 5
195 x 5
200 x 5
205 x 5
Friday, January 9, 2009
Dynamic stretching, Double Unders
CFWU x 2
3 rounds for time:
500 m row
12 Bodyweight Deadlift (82kg)
21 Box Jump 20" Box Jump
I'm not happy with this time...but I haven't been happy with anything lately. I'm going to stay strict to my diet and rest and my good times will come. Next time my goal is atleast sub 10.
Last night my friends challenged me to buy into a 30 day Hand Stand Push Up Challenge. Day 1 you do 1 day 2, 3 etc. It was day 5 for them so I did 15 last night to get into the challenge. Today was day six so I did 6 after my WU. I have learned to kip out so I can get a full range of motion.
Thursday, January 8, 2009
PVC technique work
45lbs x 5 2 sets
65 x 3
85 x 2
100 x 5
100 x 5
105 x 5
105 x 5
110 x 5 .... I felt stronger today....but I really focused on technique.
CFHQ WOD scaled - didn't follow the rules...took breaks in between
10 rds for time:
3 weighted pullups 25#
5 strict pullups
7 kipping pullups
Doing this WOD Rx'd is beastly. The scaled version I did was tough enough, it taxed the grip and forearms...I ripped the heck out of my hands trying to hold on.
Wednesday, January 7, 2009
I am excited to see the new Campus Recreation Centre that Western built. I am going to move my AM workouts from the base to here. I plan on starting up a SS routine (thanks Pat) Mon, Wed and Friday at 7 or 8 am for anyone interested. Tuesdays and Thursdays I want to either hit the pool, C2 or treadmill for a Crossfit Endurance WOD (those will be at 7 am). All are welcome.
On top of that will do Crossfit London WOD's 4 - 5 times a week. Will this be too much? What do you think? I'm not sure I will have to feel it out. I have held a similar routine before for a month and a half and felt good. I will just have to listen to my body and rest if I feel I need it. Diet, sleep stretching and other recovery techniques will be crucial to my success. Sunday's will always be a full rest day.
Tuesday, January 6, 2009
The Canadian Junior team won their 5th straight gold medal at the World Junior Championship last night in an exciting game against Sweden.
We have some impressive young talent coming up to the NHL!
I showed up to the base gym this morning to help my friend with his press technique before he is posted up to Pettawawa with the army. He didn't show up so I did some pressing myself.
45lbs x 5 2 sets
65 x 3
80 x 2
95 x 5
100 x 5
105 x 5
105 x 4 - lost focus and missed the last one
105 x 5
My press is weak...it is something I will be working on as part of my fitness goals for 2009. I want to increase my CFT (Crossfit Total) to a more respectable number. Because I am so weak in the press I tend to avoid it....that is going to change...one of the keys to success in crossfit is the practice what you suck at!
CFWU (Crossfit Warm Up) x 3
WOD (Workout of the day)
6 x 400 m row - rest as needed between sets
1:11.1, 1:13.6, 1:16.6, 1:19.5, 1:17.3, 1:18.6
This was really tough, the 400m sprint on the C2 is intense and left me really messed up after each interval. It was just what I needed to realize I can't let my met con slip because cardio pain is the worst.
I went grocery shopping after. Being on the Zone you tend to shop the perimeter of the grocery store, (meats and vegetables, nuts and seeds some fruit, little starch no sugar). Since we buy our meat at cost co, we generally just get vegetables and fruit at Sobeys. Today was amusing because we had a cashier who was on his first day. He was really flustered trying to figure out what every thing was and what the code was for each item, Dani and I helped him out the best we could, "that's a grapefruit, that's Romain lettuce, those are bean sprouts..." and the kicker, "yes that is broccoli." I don't know to feel bad for him or to be jealous because growing up he obviously didn't have to eat his vegetables!
Monday, January 5, 2009
Deadlift 5x5 and Tabata Kettlebell snatches
45lbs x 5 x 2 sets
135 x 5
190 x 3
245 x 2
290 x 5 x 5 sets
Tabata Kettlebell Snatches 10, 10, 10, 10, 8, 8, 8, 6,
I was not happy with this performance, leading up to the TSC (Tacticle Strength Challenge) I could hold 11's for 10 intervals. On a positive note atleast there is lots of room for improvement.
So this morning, because it was a heavy lift i did it at the military base gym instead of crossfit London. I was deadlifting with my shoes off and a out of shape and overweight fitness staff member told me to put my shoes back on. I get nothing but problems when I workout at that gym (yes I know I break the rules Steve and damage their cheap floor with my kettlebell) BUT it is just my inner desire to try and motivate the civilian fitness staff to try Crossfit or "drink the koolaide." Correct me if I'm wrong but Greg Glassman (founder and mastermind of Crossfit), opened Crossfit to the public via the world wide web in 2001 motivated by 9/11 so that he could give a fitness program to military personel which prepared them better for the physical demands of combat. Did it catch on? Well one way to find out is to look at the elite...the Navy Seals have completely adopted the Crossfit program and the Marines are close. Infact, the Crossfit community is raising money through Operation Phoenix to outfit the Marine Core with equipment. In my opinion, if you are military of police and you are not doing crossfit, you are wasting your time. You can spend less time and get stronger and more fit faster with crossfit and there will be a lower injury rate. (this is all proven if anyone wants citations just ask) This allows more time for crucial job training. So, it frustrates me that civilian fitness staff with their fancy degrees in exercise science and kinesiology cannot even define true fitness or are not striving for it themselves. The Canadian military is slowly adopting crossfit, mainly in back corners withing infantry battalions and Special Forces Units. We need to give our head a shake and wake up, stop worrying about how nice the gym looks and if I have a shirt or shoes on and start preparing our soldiers more for the intense conditions and physical demands of combat.
Sunday, January 4, 2009
Dynamic WU, skill work (front squat, push press), Deadlift and squat clean warm up
21 Thrusters 95lbs
15 Squat cleans 135lbs
15 Ring Dips
9 Deadlift 225lbs
9 Hand Stand Push Ups (scaled with two ab mats)
This was really tough, I think I spent half the workout doing HSPU. It is my weakest skill and I do not work on it enough. I would like to try this one again in a few months and smash my time.
Saturday, January 3, 2009
45x5x 3 sets
We then decided to do a Burpee ladder...I got 13+12 ... it was tough....but I know my met-con will get back to where it was and better with proper diet exercise.
Friday, January 2, 2009
Happy New Year