Monday, February 22, 2010

Wendler Week2 Days3&4

325x5 - damn bars....
21 15 9
Dumbell Power Snatch 60lb DB

Friday, February 19, 2010

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

Monday, February 15, 2010

Wendler Wk1Day4

Assistance work
5 rds
10 push-ups
15 pistols
- 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!

Sunday, February 14, 2010


Time Crunch so I combined two workouts in one day...not a big deal
305x5 - no chalk...shitty bar...oh well. I know I can rep out more.

Saturday, February 13, 2010

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 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

Friday, February 12, 2010


Tuesday night was 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.

Monday, February 8, 2010

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
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.
(140kg squat)

Saturday, February 6, 2010


C & J
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.

Friday, February 5, 2010

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
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.