OHS

70x3

75x3

80x3

85x2

85x2

- wanted to see how many times I could OHS my BW. Not happy with this so I will work on it more.

Press

50x5x3

MetCon

2 rounds

1 Minute KB Snatch

1 Min Rest

1 Min RKC swings

1Mine Rest

31,35,28,31

- Snatch's need work.

Rebuilding Strength

Back Squat

117.5x5x3

Press

47.5x5x3

Dead

155kgx5

I am taking my Press back up slowly. It will be a main focus this upcoming year along with the bench press.

Press and MaxFit

Press
50kgx5
50x5
50x5
50x3
5x4
METCON (MaxFit)
4 rounds for time
15 Pull-ups
10 Box Jump 20 inch
5 Deadlift 100kg
5:11

Back Squat, Press Pull-ups

Back Squat

5x3

115kgx5x3

Press

50x5x2

Pull-ups (Strict)

12

9

12

Strict pull-ups and Press has suffered because I have neglected them. My back squat is feeling solid and will be back up to 130kg x 5 in time. From there I am just looking at getting stronger. Pat hit a bodyweight Press the other day which is amazing...I am setting a goal to get one within a year!

Clean and Jerk, Double Unders

Yesterday

Clean and Jerk

100x1x4

As many double unders as possible in 10 minutes

403

This was inspired from OPT's challenge. It was tough, Dani beat me, I am going to do it again soon and get 450.

Today

Pressed with a client during a personal training session. Numbers were pathetic...need to start pressing more again.

Late Postings

Yesterday

Clean and Press 1RM 60kg (pathetic...haven't been pressing much)

500m Row 1:24.2

Power Clean 3RM

90kg, 100kg x 2 (should have done 95kg)

Today

2RM Satch

72.5kg

missed 2nd rep of 75kg twice...very frustrating

3RM Front Squat

110kg x 3

115kg x 2 (252lbs..not far off my 1RM)

5 rounds

10 push-ups

10 toe to bar

6:19

Toes to bar crushed me....need to work on them...they are harder than knees to elbows in my opinion.

Where am I Heading?

(What a great picture! Miss you Dani!)

Press

115x3

120x3

125x3(PR)

125x3

125x2

MetCon

3 rds for time:

15 Sumo Deadlift High Pull

15 Burpees

5:02

It is time again to sit down and give my programming some serious thought. My shift work has moved me from Max Fit. Soon I will have my own box and be able to do whatever I want. I need a plan, and I need some new goals.

Keep on Pressing

Press

5x5

Max Fit USA

4 rds for time:

250m row

25 double under's

6:40

Nutritional Content has moved

(Dani was in Toronto with Monica picking up some gear and ran into Brad Pattison from the TV show At the End of my Leash.)

For those of you that do not know, I will be doing all my nutritional posting on my affiliate site now. You can check it out here. Pay attention to it as I will be blogging about various topics in detail.

Today was a easy Day....I worked on my weakest lift...The Press. It is still improving and I am happy. I also did a lot of technique work on the Split Jerk.

Still Weak

So I have been trying to be positive about sucking lately, but it is hard when I can't even match PR's. As much as I want to blame exams and an injured shoulder, I could have sucked it up and trained or ate better. But, looking to the future, I am back on track and will not fall off again even with the trip to Peru and moving out west.

Press 1-1-1-1-1-1-1 (Previous PR - 130lbs - 10 March 09)
115-120-123-125x-120-120-didn't bother with the last one...I was smoked and pissed off. It's bad enough that my Press is already VERY weak for my bodyweight. Not making gains because of my poor training lately pisses me off even more. Punished myself with a MetCon:

3rds for time:
10 Thrusters 95lbs
10 Burpees
5:25 - this was tough. I'd like to hit it again in a few months when I'm back on track.

Time to rest, sleep well and eat some beef jerky I have cooking!

New Plans

Press 5x5
WU
45lbs x 5 x 2 sets
65 x 3
85 x 2
work set
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).

Happy Birthday Brad

(Brad turns 29 today, and yes ladies....he is available)

I was stood up again this morning so I pressed again
Press 5x5
WU
PVC technique work
45lbs x 5 2 sets
65 x 3
85 x 2
work set
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
21:03

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.

Golden Five-peat

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!
AM
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.
Press 5x5
WU
45lbs x 5 2 sets
65 x 3
80 x 2
work set
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!

PM
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!