Yes, I have been working out

Alright so I have dropped off the blog scene for a while but I have been hitting the wods pretty hard. Today was a killer WOD from the South American regionals:

50 24inch box jump

30 115lb snatch

1000m Row

10:50

I had to blow off some steam and although high rep snatchs will hurt my o-lifting career, they make me feel good. This wod was tough, what can Ben Wheeler do it in I wonder??

So I am heading to Nicaragua on Sunday and we hope to hit 3 workouts while we are there for 10 days and then I will be in Ontario for a week in which I will have my CF Football cert and mobility and recovery certification.

When I get back it will probably be back to the rigs which sucks because the gym is getting busier every day and I am really, REALLY, enjoying coaching sometimes 5 hours of class/personal training a day. I can say I am not enjoying though, the countless hours of accounting, book keeping, and other admin bullshit that goes with a business.

Things will be moving quick this summer, we expect to be in a new space for mid July now. Exciting and scary at the same time. I will keep you all posted!

Back to Wendler: 4th Cycle

Squat

100x3

108x3

120x12

Press

43x

50x3

55x4

The high rep back squats are challenging, fun and seem to be working. I am lifting more every session...so progress is positive. I saw rip do 315 for 15 on a video....I would like to do that some day. I will mark it down with some other long term goals such as 15 BW OHS and 300lbs overhead.

A successful Meet

I had a blast yesterday. First of all, I am never cutting weight again. I didn't eat for 18 hours and didn't drink anything the day of to make weight. That was my last competition in the 85kg weight class. I started the morning coaching Dani. She kicked ass. Snatch - 40, 45, 48 - PR. C&J - 53, 57, 60 - PR. Videos below. Coaching was lots of fun!

Then I was up. I was feeling good in the warm-up opened with 75kg. It went up terrible, partly b/c I was a little nervous. 80kg went up a lot better on my 2nd attempt. Finally, I went for a big PR of 85kg and hit it! I damn near power snatched it which means I am capable of much more. The C&J I opened at 100kg and hit it pretty easy and followed with 105 which I thought I pressed out but got three white lights. Finally, I went for a PR of 110, cleaned it but missed the jerk behind me. It was close, I tried to save it when I realized what I did but it wrenched the shit out of my back. Overall, it was a great meet and I had lots of fun. Many people helped me out huge! I know Dani and I are capable of putting up some serious weight soon and I look forward to it!

Blog Neglect

Ok.....I have actually been working out this time and just not posting. Nothing crazy, I started another session of Wendler after I finished the last one. I am on round 3. I am really focused on Olympic Lifting, I compete one week today. Thinking of opening at 75 and 102.5 and working to 85 and 110, which would be PR's. We will see. Dani is also competing and will crush it.

This weekend I am doing my NCCP Level 1 for O-lifting. It is going well, I am picking up some good pointers from high end lifters and a coach who has been doing it for 45 years. We got another new trainer. He name is Erin and she is also from CFC. Between her and Kris we will have the gym covered off for the three weeks we are gone in May.

This upcoming week I am supposed to rest and just work technique before the comp. I did a day of Wendler Friday in which I squatted 255lbs for 15. I am still sore but I should be fine for the comp. Why is it that they have lifters lay off so much the week before a comp? I might hit a metcon next week and some light O-lifts. Today at the cert I didnt go over 40kg for the Snatch or C&J.

It's going to be hard to go a week being in the gym and not lifting anything heavy!

Snatch and Wender

Snatch - light singles

40x1x10

50x1x5

60x1x2

70x1x6

- Had my dad and his friend Clive over who have both O-lifters. They gave me some good pointers.

Back Squat

100x5

110x3

125x7 - stronger than last week

Press

45x5

50x3

55x3

- not happy with my press. could be all the paralette HSPU I have been doing

- Im going to try and eat more food and stick to a low carb deal and see how things go over the next week or two.

Low Carb

Split Jerk

warmed up to heavy singles

90,95,100,105,107.5- miss x 3

- I was surprised I missed at that weight. I have been pondering why shit has been feeling so heavy the last little while and I think it is because I have been unintentially eating a very low car diet. I am going to start recording what I am eating, I think I am not only eating very low carb but not enough food.

MetCon

5 rounds

5 Squat Cleans 155lbs

5 Muscle Ups

11:04

- I hit this wod back in sept. and I had a 3 minute improvement. It still beat the shit out of me. Mostly the MU's, I hit 3 our of the 5 rounds Unbroken on the sq. cleans.

-Gymnastics is something I shouldn't have an excuse to suck at being in a gym so much. I have been putting effort into working on them here and there.

Light Snatch

Started with an extensive DROM warm-up - and snatch balance, OHS with PVC

40kg - OHS snatch Balance

40x1x5

50x1x5

60x1x3

65x1x3

70x1x2

75x1 - sloppy

70x1x2

- didn't feel strong at all today. Something felt off. I have been working with a narrower grip on my OHS but cannot get under the bar as fast with that grip on my snatch and thus widen it for the snatch. I find it easier to lift heavy OHS with a narrow grip but harder to snatch.....

thoughts?

2 days of Wendler

Sunday

Back Squat

117.5kg x 12 - lost it in the bottom of 13

Press

52.5kg x 5

- assistance push-ups and dips

Deadlift

155kg x 5

Bench Press

70kg x 7

- Assistance push-ups and dips

According to the numbers I am getting stronger with the program so I am going to stick with it. It is only twice a week. It may just be I am not working like a retard and I am actually eating normal again and getting lots of sleep.

Clean and Jerk, Rhianna Rd 2

Clean and Jerk

70,80,90,95,100,105 - sloppy

- glad I didnt lose anything since last time I did this a long while back. Technique needs work but I feel strong...feel like I will be hitting PR's soon. I am competing the 24th of April in Edmonton.

Rhianna Round II

As Many Double Unders as possible in 10 minutes

- 478

previous time done was 403 - I think 600 is doable here

So I will do Wendler tomorrow and maybe Sat or Sunday then more O-lifting and conditioning the rest of the week. Diet and sleep is good, I am feeling good and glad to be off work for a while.

Snatch Balance & 2km PR

Warm up

Snatch push press into OHS

Snatch Balance in kg's

50

60x2

70

75

80

85

90

95

100kg PR

2km Row

7:00.6 PR

- wanted sub 7...pretty close. I don't know how I convinced myself into doing this.

Wendlerweek2 2nd cycle days 3&4

Dead

worked up to

147kgx6

Bench

65kgx11

Ring Dips

strict 15, 11 , 11

Tabata rowing

total 960m

- gased the shit out of me

- disappointed in my deadlift....

Wendler week1 2nd cycle

back at it....too the deloading week off then had a the shutdown week on the rig...im off for a few months but the last week beat me up pretty good. Things will be nice while im off.

Backsquat

workup sets then

245lbs x 15

Press

50kg x 7

Post

4x400

work/rest ratio

1:21

1:31

1:32

1:27

- this kicked this shit out of me. Dani needs to teach me to Pose. the ice is slowly melting. Soon CowTown members will be running lots. We have one member competing in sectionals ... she has only been CrossFitting for 8 months. below are her before and after pictures. She pulled 308lbs of the ground the other day....pretty impressive.

wendler week3 days 3&4

Dead

270x5

305x3

345x5

bench

120x5

135x5

155x5

metcon

5 rds

10 burpees

20 push press 50lbs DB

30 abmat situps

10:43

- so where do i stand with this? Im not sure....anyone wanna give it a go and crush my time please feel free. Havent done much metcons and it still sucks so i wanna know. it is the cowtown wod tomorrow and my new trainer may be doing it so we will see. I want to hit a wod in the am before I head off to the rig and go onto graveyards and get fucked for sleep for a few days. I was thinking about the jack hammer....we will see how my morning goes.

- ps - tommy you are a monster lately...looks like training is going well

wendler week3 days 1&2

So this week taking 90% of my 1RM I do 75%x5 85%x3 95%x as many as possible

Back Squat

205 x 5

230 x 3

257 x 7

Press

92 x 5

105 x 3

116 x 4

Press is feeling stronger...I really rushed the sets bc I had a class coming in. The gym is getting really busy. We hired a new trainer from CrossFit Calgary, his name is Kris. He is a nice guy and comes from California, has been working with OPT for a year training at CFC and doing other work for OPT.

Tomorrow is another lift/assistance or conditioning and Wed maybe conditioning. Head back to work Wed night for night shift so I will hit the gym maybe Friday, Monday Tues again. Week four is deloading so I might just hit the MetCon's. Not sure. Any input would be great.

Wendler Week2 Days3&4

Bench

115x3

135x3

145x10

Dead

275x3

290x3

325x5 - damn bars....

MetCon

21 15 9

Dumbell Power Snatch 60lb DB

pushups

6:07

Wendler Week2 Days1&2

This week goes like this: Using 90% of 1 RM

70% x 3

80% x 3

90% x 3 +

Back Squat

190x3

225x3

250x10

Press

85x3

100x3

110x7

- so more weight than last week on the press and same amount of reps. I think my job is aiding this program.

Assistance

- HSPU

- Strict Pull-ups

1 arm dumbell snatch

- so this gym has hex rubber dumbells going up to 125lbs - I want to put the 125 overhead. Today I worked up to the 100lb DB.

Wendler Wk1Day4

Bench

105x5

120x5

135x15

Assistance work

5 rds

10 push-ups

15 pistols

8:37

- was going to chuck in HSPU but my shoulders are smoker from tasks at work. I know it will be another night that will tax me overhead so I did about 10 in the warm-up and scrapped it from the WOD.

- rest for a bit and next week will be a different percentage....looking forward to it!

Wk1Day2&3

Time Crunch so I combined two workouts in one day...not a big deal

Press

80lbx5

95x5

105x7

Deadlift

235x5

275x5

305x5 - no chalk...shitty bar...oh well. I know I can rep out more.

Wendler Wk1Day1

So I take 90% of my 1RM for these Calculations today was:

Back Squat

65% x 5 - 185lb x 5

75% x 5 - 205 x 5

85% x 5 + - 230 x 13

- I liked it...fast and easy. Will work for me while I am here.

Conditioning (or lack there of)

3 rds

Walking lunges - roughly a length and back of a large raquetball court

10 Burpees

10 Thrusters 45lb DB

7:52

Fran

Tuesday night was Fran...it crushed me. Not sure if I want to release the time...haha. But I am looking forward to improving that time. I have such ambitious plans and I am sitting in my hotel room right now, just got off work. I hope to wake up early and go to the gym before work tonight. I am over my initial sleep deprivation and want to get going on this program.

Where I am & Where I am Going

Where I am

Today I felt out a few max's in preperation for my new programming.

Back Squat

140kg

145 miss - would have been PR

Bench

80kg - really pathetic looking forward to getting better at this

Deadlift

180kg

187.5 miss - would have been PR

Surprised I am so close to my PR's in lifts and have not been lifting much. Although, big picture I have not made huge gains in a year or CrossFit.

Where I am going

Going to give Wendler 5/3/1 a go for 8 - 12 weeks. It fits well with my goals of getting stronger and will be a nice routine working on the rigs. As a coach I will expand my experiences into another strength program. Goals are a 200kg deadlift, 160kg squat, 80kg press, 105kg bench, 25 strict pull-ups & 30 ring dips. We will see how it goes. The plan is to do this up until end of April at the latest and then focus into getting my MetCon back and working with heavier MetCons before the FootBall cert. With this program, I can and will integrate conditioning workouts when I feel ok to do so.

Tomorrow I might tackle Fran as a benchmark of where I am right now. It is a goal for this year to be sub 4 and I plan on achieving that along with my other goals. It has been a slow start but I am re motivated now.

(140kg squat)

C&J

C & J

100x1x4

This felt heavy...and was a bit ugly. I cranked my wrist on the last one and could not do anything after.

The gym is getting busier everyday. It is exciting to have so many new people coming in. We are planning on a new space for September if things keep going well.

Back to square 1

First of all, Pat good job in your O-lifting meet, very impressive. And Tommy you are posting some impressive numbers. It is nice getting some time off work and getting a chance to re-motivate by checking out your blogs.

Back Squat

115x3

Bench

60x5x2

3 rounds

max strict pullups

max HSPU

So it will take time but as long as stay committed I should get my strength numbers up. I will throw in some O-lifting while I am home and maybe a MetCon here and there but mainly strength and gymnastics.

33 Days

It was 33 days until I hit a workout again. That is pathetic. I ended up going to the gym in Drayton Valley where I am working now and did Back Squat, Press, Deadlift. Then I came home late wed. night and have not done a workout since. I think my exuces of being busy with the business, work etc and the physical demands of my job are getting old. I thought of how I could motivate myself to be committed again and came up with an idea.

CrossFit Football - I registered for the certification in Toronto the May 24th long weekend. I think the certification is going to be badass and teach me loads of new tools to use with my athletes as well as getting a chance to meet great coaches such as John Welbourn and Max Mormont.

Training focus from not until then will be strength and short metcons. 3x a week when I am working and a little more when I am off. I work 14 days on and 7 days off until then. I want my bench press and press to get significantly better and will focus on that.

Back for a Bit

Due to unsafe working conditions I will be returning to Calgary for a few days and then heading back out with another company right away.

The last 2 weeksish has been pretty tough. It was damn cold when I got here...about minus 40 degrees Celcious, but has warmed up to -10. CrossFit has definitely prepared me for lots of shit. The feats of strength I have displayed in the last little while has had the guys asking me what it is I do at my gym. Although CrossFit is pretty good at preparing someone for the unknown and unknowable, I am still pretty beat up from going hard 12 hours a day. There is something that can be said for swinging a hammer, pulling a wrench and lifting heavy shit all day in regards to contributing to GPP.

I am going to a bigger rig, slower pace, safer and less frustrating. This industry is pretty dangerous as it is...I don't need to work on a rig that is prone for disaster. It will also alot me some more time off. The gym is getting busy!

Back to Work

I am heading back to work early tomorrow am. I will be up in Northern Alberta, probably until the snow melts. The good news is that I am in a camp so I will be well fed and get lots of sleep. The bad news is that I do not know if there is a gym....if it is a big camp there should be one. If there is a squat rack I will kiss the camp owner. Chances are I will get a chance to work on my HSPU, push-ups and air squats.

The spring and summer will be a more focused training regime, I just have to ride out this winter.

Reflection on 2009

I started this blog one year a go to hold myself more accountable to being consistent with my workouts. Although I still had my slumps I am happy with my general progress. I have definately set some PR's this year and the online coaching and support I have recieved has been great! It is not easy coming back from a 3 week Fitness vacation and posting a terrible time for everyone to read. I hope I have motivated other people to get better by posting my times and loads; I know other bloggers such as Pat and Tommy motivate me to work harder.

As for 2010 I am going to be more realistic with my training, understanding that I am no longer a student and time is precious. I set the goals I did because I know they are realistic this year. My Olympic lifts and Press goals will be reached by getting stronger and seeking out expert coaching in my area. I plan on getting my Level 1 Alberta Weightlifting Certification and becoming a weightlifting club. I can then invite some great coaches and athletes to train at my facility or go to theirs and train.

My "Work" Goals will be obtained by staying consistent. No matter where I am with work I should be able to have a KB or atleast do some BW workouts. A sub 4 Fran will come with getting stronger. My KB goal will come with training similar to how I trained for the TSC.

Finally, I believe my gymnastics goals will be obtained by not being lazy in my warm-up and on rest days. I have to be inverted EVERY DAY. HSPU have been a weakness of mine forever and the only way for me to get really good is to practice everyday. I hope to be writting something similar to this in a year from now and be able to knock out a bunch of HSPU without a problem.

Well, no matter where this year takes me with work, my gym and just life stuff, I want to stay more focused on my training and reach my goals. I am not looking to becomes the next CrossFit Games Champion, I just want to be strong and improve at my weaknesses. As for knowledge, I look forward to learning as much as I possibly can about training, nutrition and coaching.

Happy New Year Everyone!

PS Steve if you read this....please start blogging again...I miss you buddy!