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.
Today I felt out a few max's in preperation for my new programming.
145 miss - would have been PR
80kg - really pathetic looking forward to getting better at this
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.
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.
max strict pullups
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.
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.