Starting Whole30!

Tomorrow, I start the Whole30 Paleo Challenge with my gym, Badger CrossFit. This will be the 2nd time I've done it, but I'm doing it with my awesome crew at the gym this time.

 I haven't posted to my blog in quite some time, but I'm going to be posting what I eat, my workouts (again), and making myself accountable to others. But even more so, this is fun...

I've taken a bit of time off from posting on here, and I got myself a little bit of an injury following my appearance at the CrossFit Games regionals in July that prevented me from lifting heavy. Things are turning healthy again, so I'm ready to attack my workouts and my diet with full force.

Stay tuned guys!

Post Games update....

Ok fitness world, it's been about 1 month since Regionals and I've taken a hiatus from posting my workouts for several reasons...

First, I took a week off of doing nothing after Chicago. I did doing lots of work to prepare for the Games and it wore me out like no other, mentally and physically. I needed to take a break in all aspects. More than I thought it would, I was cashed in mentally more than anything else. I feel great now, so I'm back on my 1 a day schedule and I'm feeling great about my workouts.

Things are going well with the training. I've been doing 3x5 of heavy squats, deads, presses, power cleans, and bench every other day during the AM. Each session I'm adding 5 lbs til I fail (aka Starting Strength, StrongLifts, etc.) Then in my PM WODs, I'll always do way more weight than Rx'd. I noticed a major weakness in my CrossFit abilities this year preparing and that is strength. It's something I need to work on and always will.

Second, as of June 26th, I've started my own affiliate Badger CrossFit! This has taken up a lot of my free time from training and posting as much as I want. For me, it's either training or family, and I'm not cutting out family from my time. Please head over to my Web site and keep tabs on the progress on that blog!

That is my choppy and short update for now... I'll get back to posting my WOD results once I get things going with the gym. All my workouts will also be the gym's workouts so I'll be able to compare my times, etc. to theirs.

A weekend to remember - CrossFit Regionals

Over Memorial Day weekened, I was given the amazing opportunity to compete in the 2011 Reebok CrossFit Games Regional competition. The experience was one I will never forget...

I'm quoting here as it explains exactly how I feel and I can't say it much better:

"I don’t exactly know why this weekend was one of the highlights of my time on this planet.  I realize there are more pressing issues in this world than who can thrust the most amount of weight over his head, there is something profound and soul-defining about displaying your raw, physical vulnerability to a group of people who understand the pain of it all, and are willing to lose their voiceboxes to encourage you along the way.  I can’t describe the cameraderie of this weekend’s CrossFit Games, other than to say that it is life changing.

I watched in the stands as a tiny girl deadlifted more than twice her bodyweight, spurred by the cries of an encouraging crowd.  I watched as Corey  gave his soul to a round of 100 overhead squats.  I screamed as expectations were shattered and women replaced cattiness with hugs and encouragement.  I heard stories about volunteers who stayed up all night to get everything perfectly ready, and I watched dozens of people, judges, athletes and organizers, laying everything they had on the line, expecting nothing in return. I teared up about 500 times.

I am not a Koolaid drinker, I’m certainly not a blind follower, but CrossFit has something special going on here.  I can’t adequately explain it."

It was an amazing time, being able to be out there with insanely fit people, all cheering each other on, pushing ourselves to our limits. It was an honor to be in the same ring with guys who are the most fit people on the planet. The crazy part is that I'm one of them. 

This weekend did not come without disappointments. The first two workouts did not play to my strengths. Handstand pushups are my lease competent movement. I don't lack the strength, but God gave me an arm-span 6 inches longer than I am in stature for whatever reason (6'8"). It lent it self well to basketball, but in CrossFit my arms are my enemy. Either way, I pushed myself on the last workout and finished ALL 30 hspu's. I got on the rower, but time expired, throwing my ranking immediately down on the list. Bummer. 

Workout two was max thrusters. I stalled on 195#s for whatever reason, but one thing I know did not help is I've never done a max thruster in my life. Shame on me. Technique was not good, and I know I can do better. I plan try again in the near future. 

Day one of Regionals went down in the dumps for me and I was very disappointed. I felt as though I let all the people who were rooting for me to do well down. Not to mention, myself. I worked hard to get there and I was clearly in the dumps. My amazing wife kept me in high spirits as always, reminding me that I was one of the elite athletes who qualified to be at Regionals and that no matter how I do, I deserved to be there. Her words were kind to hear and gave me a boost. 

Going into Day 2 of Regionals, I was not sitting well in rankings. Last place I think (ouch to my ego!). I knew I had to redeem and do well on workout three. When I first saw workout three posted by HQ, I got nervous as I know that 45 reps of 315# deadlifts were going to be downright brutal. I don't have a huge deadlift PR but it's respectable. When I started lifting, surprisingly the weight felt lighter than I anticipated. In the warmup area, I only did 2 or 3 lifts at that weight as I knew I need to save my back! Lucky for me as I cruised through the DLs and box jumps (no issue being 30"). It started getting heavy in the later reps, but I cruised through the workout with a time of 5:07, good enough to give me 3rd place in the heat. I was 17th overall. That's more like it!  Video is coming of me doing this.

Workout four was one which tested my drive like no other CrossFit workout had. I was tired and sore from the events this weekend and going into it I knew I had to do well. The pressure was on, but my body was failing me during this workout. 100 pullups I've done many times, but I tore anyway, causing my grip to fail. When I hit kettlebell swings, my grip was shot. I didn't have much left in the tank. And when I hit my overhead squats, I was in pure pain. Nothing could've pushed my body any further. I was done physically and I knew it. I mustered all I could and squatted on, at one point my eyes were rolling to the back of my head. People were chanting "Tyler, Tyler, Tyler" on the last set of 10-13 reps. My body failed me, but I did not quit. You never quit and I proved to myself that I would not...Video coming soon!

As time called, I hit all 100 and completed the workout. Or so I thought. I was told that my last rep did not count!! Bummer, but only a 1 sec. penalty.  After collapsing, I was in pure pain, unable to catch my breath for about 20 minutes. A killer finish to a killer weekend!

Although I did not end up being top 30 (my goal), I placed 33rd out of the 60 competitors that made Regionals. I don't have an official #, I am one of the top 1000 male athletes in the world -- something I can say that I earned with every ounce of breath, sweat, blood, and tears. 

Again as I've said before, I couldn't have done all this without the amazing support of my wife and son. They were my #1 cheerleaders, pushing me on every day, sacrificing time so I could prepare for this. I am so humbled as a husband, a father, and a man to have them in my life. I could not be more lucky. And of course all the support and encouragement from my fellow Bat-Cavers at Cream City CrossFit. Both spent the money, time, and energy to support me in this endeavor. A CrossFit gym is not just a gym -- it's like family. And they are one heck of a group of people. I am very happy to have them as training partners, but most importantly, friends. And of course my immediately family, who all were there in spirit, encouraged me to do well and do my best.  And to all that I missed, thank you so much for the support. 

Until next year...

"Brenton" and other fun

Hit up Green Bay CrossFit this weekend as I was in town for a wedding.


"Brenton"

5 Rounds
100 ft Bear Crawl
100 ft Standing Broad Jump
3 Burpees after every 5 broad jumps

Wear a 20 lb vest

Result: 8:08

Sunday, I made up my own WOD in the front yard. It was gorgeous out!!!

3RFT:

400m run

20 thrusters (65# was all my mother had in her basement)

20 pushups

20 ab-rollouts

Decent WOD! 

I must be "Nutts"

Yesterday, I went ahead and did the hero WOD "Nutts." Some might be saying I'm 'nuts' for doing something like a hero wod so close to Regionals. I know my body, and if I take it too easy, I degrade in performance. I need to hit up challenging workouts in order to keep my body in tip-top. It was a burner that got my lungs going, but was not stressful on my muscles -- precisely what I wanted. I'm going into this weekend like I'm doing a regular few days of workouts. Sure, the atmosphere will be amazing, but the work I need to perform is the same. Given that I do best when I take on workouts like I do in my normal routine, this is how I'm approaching it. And yesterday helped me to take the edge off a bit.

WOD:

"Nutts"

For time:

10 HSPU

15 Deadlift (250 lb)

25 Box Jumps (30 in)

50 Pullups

100 Wall balls (20 lb, 10 feet)

200 Double Unders

Run 400 meters (with a 45 lb plate)

Result: 17:07

I didn't go at it full on 100% effort, but did give it 90% or so. 

Tomorrow, May 27th, the CrossFit Games North Central Regional starts and I'm taking all of today off, doing some foam work, stretches, etc. Super excited to go to Chicago!

Taking it easy!

Beginning on Friday, I've been in taper mode, letting my body heal up a bit from the abuse I've put myself through. I'm doing a bit of strength and technique work, but never more than 80% max effort. I've also done a few met-cons to keep my lungs optimal.

Yesterday, I did a trial of the movement standards they just released. Lots of strict movements, but some good news on a few of the movements. I also did some strategic thinking about how I'm going to attack each WOD. Things change during game-day of course, but it helped.

Also, I begin carb loading my body tonight and will continue through Friday morning. Only 1 more week of strict eating ;) 

In addition, I've picked up a few "sponsors!" It's more just un-paid name recognition for their brands, but I'm not complaining. Free gear!??! Sure! But even better is the products are CrossFit related and help the community, which I want and hope they become successful because of it. If you are reading this and want a product represented, please contact me!

Alas, I'm happy to be competing with the top 1,020 fittest people in the world and I'm even happier that I am one of them! But I will say, I'll be glad when I'm done with the Games. It's been a long journey, but I've learned a LOT about what it takes (and takes its toll on). Learning and growing...

Por Vida!

5/19: Dual 45's

WOD:
21-15-9
Burpees
Chest-to-bar pullups
1 free rope climb (no legs)

then...

21-15-9
Deadlifts (225#)
OH Squats (135#)
1 free rope climb

WOD 2:
2011 Regional Games WOD #1 (partial)
1000m run
30 hspu

Result: 8:32

As you may/may not know, hspu's are my nemesis. I wanted to see how I would do on them after the run. I did them strict, so this gives me an idea of how long it will take me to complete this portion. I'll nail the rower portion so I'm not concerned about that. Took me about 3:22 to complete the 1000m run.

5/17: "RJ"

The nice guys at Brew City CF know that I'm heading to the CF Games North Central Regional and they said I was more than welcome to use their facility to work on my rope climbing skills. Since my gym isn't equipped with the ropes, they were my only near-term option, outside of buying a rope and using a tree limb.

RJ fit the bill, as it involved aerobic taxation with climbs, which is what I wanted.

WOD:
"RJ"
5 RFT
800m run
5 15ft rope ascents
50 pushups

Result: 34:20

5/15: Prowler and tires

Haven't broken out the prowler since last fall so needed some intense work. Boy, am I glad we have this machine. Best push workout ever...

WOD:
4 RFT
100m prowler push (90#)
100m tire drag backwards (45# on tire)
20 kb swings (2 pood)
10 HSPU

Result: A miserable 16 flat.

Brew City Grand Opening WOD

New affiliate in the area and I was invited to the show. Had a great time meeting the owners, seeing athletes give it their all, etc. They had 3 WODs on the docket, but I did only one.

WOD:
"Fight Gone Bad"

Result: 438

5/13: Another mainsite WOD

AM WOD
Squats
Deadlifts
Bench press

PM WOD (from mainsite)
5 RFT:
5 OH squats (135#)
10 toes-to-bar (I did toes to rings with feet going through the rings)
15 dumbell (40#) hang cleans
20 double-unders

Result: 10:20

5/12: Mainsite WOD - May 7th

Decided to hit up May 7th mainsite WOD. I had a long-term visitor/member at our gym from Practice CrossFit in Ohio train/judge me. Helped give me a feel for the Regionals coming up in two weeks!

WOD:
21-15-9 reps
24" box jumps
75# power snatch
Chest-to-bar pullups

Result: 5:57

5/11: "JT" - aka My Achilles’ heel

Handstand pushups. My Achilles' heel if I were to label myself. JT consists of many, which is why I did this tonight. No gym for me as my son is sick, so I had to tackle one that I could do in my garage easily (FYI, I can do all WODs that don't involve a pullup bar).

WOD:

"JT"

21-15-9

Handstand pushups

Ring dips

Pushups

Result: 16:06 aka terrible.

God Bless "JT" for his service to our amazing country!

Tons of WODs!

Due to being so busy with training, life, my family, job, other endeavors, etc., I have not updated the blog in 6 days. But, I have been doing my work in prep for Regionals. Very hard I might add, with so many other things I must tend to. Here are the ones I remember. Of course, you the reader do not care; this is a blog for my records. ;)

WOD1:
Tabata strength:Back Squats (135#) off rack
Kettle Bell Swing (70#)
Hand Stand Push-ups
Thrusters (95#)

Result: Laying on the floor in pain.

WOD 2:

Run 400m

25 squats

25 pushups

x 3 rounds.

WOD 3:

5 RFT (all at 155#)

5 hang squat clean

3 power clean

1 squat snatch

Sprint 100m

...rest 2 minutes then perform 15 deadlifts at 275#.

Result: MUCH harder than I thought looking at it.

5/5: Cinco de Mayo fun!

WOD:
5 RFT
5 burpee deadlifts (225#)
5 weighted pullups (53#)
5 pistols (each leg)
5 KB snatches (70#)
25 walking lunges

Result: 15:14

5/4: "Kelly"

WOD:
"Kelly"
5 RFT
400m run
30 box jumps (24 in)
30 wall balls (20#)

Result: 20:59

5/3: Mom's birthday!

Because my mother's birthday is today, the 3rd, I did three hard workouts.


WOD 1:
"Jeremy"
21-15-9
OH Squat (95#)
Burpees


Result: 5:01


WOD 2:

5 rounds:
25 reps Kettle Bell Swings (53#, 35#)
10 reps Hand Stand Push-ups
15 reps Bar Facing Burpees
10 reps Push Jerk (155#, 105#)


5 min rest


then...


Snatch
15 min work to a 1RM


Result: 24:51
185 lbs.

5/2: Shoulders like boulders

Skill:
ME Jerk
Result: 245 lbs

WOD:
5-4-3-2-1 of
Muscle ups
Barbell complex (135#)
HSPU
Result: 10:21

2011 CrossFit Games: Heading to the Regionals!

I started preparing for the 2011 CrossFit Games Open sectionals back in mid-February with the goal of making it to the Regionals. This goal was one in which I knew it would be hard to attain, as the open format of this year's Sectionals were online, opening it up to MANY more competitors than previous years. In fact, there were over 33,000+ competitors worldwide competing!!! This is fantastic, not only for CrossFit, but the health and fitness of everyone out there. There is nothing better to create elite fitness for the average person.

But I am happy to announce that I made it to the 2011 CrossFit Games Regionals! These include the top 60 men and top 60 women out of 4,000+ competitors in our region. Of which, 1000+ were men I was trying to beat.  I finished with an overall rank of 38 in the North Central region, and 377th in the entire world. See my stats here.

Up next is the Regionals, being played out in Chicago at Navy Pier on May 27-29th. More details here! I'm super excited to compete and have a blast in Chicago! Of course, I hope to do well, and my next goal is to finish in the top 30!

I want to thank my amazing, understanding, supporting, and encouraging wife for all she has done these past months. It's been tough, having to train before she gets up and then after work, sometimes without her, and her relentless commitment to understanding this has not gone unnoticed. I love you hun, and thank you for allowing me to do this. Only one more month to go! To my son, he is a huge reason I do this. I want to live long and healthy for him. And thank you to everyone on Facebook, Twitter, and at the gym, your support is huge and I thank you so much! And most importantly, to God, whom has given me the athletic ability and drive. 1 Corinthians 10:31

Beast mode, engage....

CrossFit Games 11.6 - Final WOD

WOD:
AMRAP 7 min.
3 thrusters (100#)
3 chest-to-bar pullups
6
6
9
9
etc.

Result:
18 + 3 thrusters (129 reps)

4/23: Chipper Saturday

WOD:
100 wallballs (20#)
90 situps
80 squats
70 ring dips
60 cal row
50 kb swings (53#)
40 walking lunges
30 clapping pushups
20 push press (95#)
10 OH squat (95#)

Result: 24:10

2011 CrossFit Games WOD 11.5

The CF Games 11.5 WOD:

AMRAP 20 min

5 power cleans (145#)

10 Toes to bar

15 wall balls (20#)

Result: 11 + 16 reps

Note: It rained during this WOD and the ball was slipperly, as was the barbell from coming back in, etc. I could have got one more round I'm sure.

Skills and drills, working it...

WOD:
ME Sumo DL
Result: 405#

ME Turkish Get-up
Result: Only had 70lb kbs. Did bar getups with 65 for skill work.

Max distance Handstand walking
Result: 15 ft

Muscle-up skill work.

WOD 2:
Tabata rows.
Best time: 1:27

WOD 3:
50 med ball cleans (20#)
10 muscle-ups
40 mbc
8 mu
30 mbc
6 mu
20 mbc
4 mu
10 mbc
2 mu.

Result: 14:15

4/18: "Fran"

WOD:
"Fran"
21-15-9
Thrusters 95#
Pullups

Result: 2:55

PR! Fran gets me every time!

4/17: "Hammer"

WOD:

"Hammer"

5 rounds each for time.

5 power cleans 135#

10 front squat 135#

5 jerks 135#

20 pullups

Rest 90 seconds.

Result: 16:15 total. (10:15 work, 6 minutes rest)

Ended up pinching a nerve in my neck, causing severe head pain (headache) during the wod. I measured the time in my rounds, but decided total time is easier to track than each round separate. 

4/23: Games WOD 11.4

2011 CrossFit Games WOD 11.4
AMRAP 10 minutes
60 bar-facing burpees
30 OH squats (120 lb)
10 muscle ups

Result: 110 reps.

4/6: Sectional WOD #3

WOD:
2011 CrossFit Games Sectional WOD #3 (11.3)
5 minutes of max squat clean & jerk (or thruster)

Result: 24 full reps (48 total)

4/5: Airdyning

WOD:
3 RFT:
30 sec Airdyne sprints
10 thrusters (95#)
30 sec Airdyne sprints
10 pullups

Result: 6:11

4/4 Brutal WOD!

WOD: 
3 rounds of 1 min max effort, 1 min rest btwn rounds of:

Push-up
Pull-up
KB swing (55#)
Box Jump
Burpee

rest 5 minutes, then same format at 95# load for:

Dead Lift
Squat Clean
Front Squat
Push Press
Back Squat

WOD2:
Max C&J
Max Snatch

4/3: Farmers walking

WOD:
AMRAP 20
120 ft farmers carry (2 pood kb in each hand)
7 push press (125#)
7 kb swing (55#)

3/31: CrossFit Games sectional WOD #2 (11.2)

WOD:
2011 CrossFit Games sectional WOD #2
AMRAP 15:
9 deadlifts (155#)
12 pushups (games release)
15 box jumps (24")

Result: 13 rounds + 22

As of 4/1, I'm currently sitting at 10th in my region.
http://games.crossfit.com/ranking/overall/mens?region=80

3/30: Power Clean ladder

WOD:
Every minute, on the minute perform 1 power clean, then 2, 3, etc. Go til failure. (135#)

Result: 
15 power cleans + 10 reps last round.
(aka 17,550 lbs moved - or ~ 1,100 lbs a minute)

3/29: Revised "Nancy"

I had car issues today, making me late for the 6pm class at Cream City CF. Since it was nice out, I devised my own concoction and revised "Nancy" a bit.

WOD:
5RFT
400m run
15 Overhead squats  (95#)
10 KB swings (55#)

...then after 5 rounds, 50 kb swings with 10 burpee penalty for each drop of the kb.

......I did not drop.

3/28: Dumbells

Howy bought a huge set of dumbells at Cream City CrossFit. I decided to play with them.

WOD:
Reps 15-12-9-6-3 of
Sumo Deadlift (275#)
Ring dips
Dumbell thrusters (40#)

Result: 6:12

3/27: "No. 1"

Justin at GB CrossFit devised this evil WOD!

WOD:
5 RFT:
Row 200m
15 squat clean wall balls (25 lb all, 10ft target)
Row 200m
15 burpee pullups

Result: 24:something

3/26: "Abbate"

WOD:
"Abbate"
Run 1 mile
21 clean & jerks
Run 800m
21 clean & jerks
Run 1 mile

Result: 29:14

*Very windy and cold out. I will be redoing this one.

RIP to Sgt. Abbate!

3/23: Another "7"

WOD
7 rounds of
7 squat snatches (95lb)
7 OH squat (95lb)
7 snatch balance (95lb)

Result: 17:59

3/20: "Bear Complex"

WOD:
"Bear Complex"
PC-FS-PP-BS-PP
Result: 185lb

CrossFit Games 2011: Open WOD #1

WOD:

AMRAP 10 minutes

30 double unders

15 power snatches (75lb)

Result: 1st time (6+41)

2nd time (7+33)

3/14: "Every Rep Counts"

WOD:

"Every Rep Counts"

10 wall balls (20#)

10 box jumps (supposed to be 20", I did 26")

10 deadlifts (205lb)

10 burpees

AMRAP20 min

Result: 8 rounds + 14.

I took it easy. Didn't push myself too hard as the Open Sectionals start tomorrow. 

GB CrossFit: Central East Chipper

2010 Central East CrossFit Games Regional chipper.

Done with Grant and his crew at Green Bay CrossFit. Thanks Grant!

WOD:
50 box jumps (24")

40 kb swings (1.5 pood)

30 burpee laterals

20 med ball cleans (25 lb)

10 db push press (65 lb)

20 ..

30 ..

40 ..

50 .. 

Result: 13:21

3/11: "Rankel"

Skill:

DE deadlift w/ chains (20lb ea.)

WOD:

"Rankel"

AMRAP 20 minutes

6 DL (225 lb)

7 Burpee pullups

10 KB swings (2 pood)

200m run

Result: 7 rounds + 17 reps (or 4 kb swing)

3/10: Oly and Randy

WOD AM:
5-3-1 of Squat cleans
5-3-1 of Snatch
5-3-1 of Bench with releasers

WOD PM:
10-9-8-7-6-5-4-3-2-1 reps of
Chest to bar pullups
30" box jumps
Knees to opposite elbow

Result: 7:30

WOD 2 PM:
"Randy"
75 Snatches for time (75 lb)

Result: 4:20

3/8: Hybrid 20

WOD: 
Hybrid "20"
20 burpees
20 air squats
20 pullups
20 situps


3 rounds


Result:
8:21

3/7: "The Seven"

WOD:
"The Seven"
7 HSPU
7 Thrusters (135lb)
7 KTE
7 DL (245lb)
7 Burpees
7 KB Swings (2 pood)
7 Pullups

Result: 26:41

3/6: "Stephen"

WOD:
"Stephen"
30-25-20-15-10-5 reps of:
GHD situps
GHD back extensions
Knee-to-elbows
Stiff-legged deadlifts (95lb)

Result: 14:41

3/5: 25's

WOD:
Hybrid's Challenge
"25s"

100 DU's,
25 Wall Balls 20lb,
25 CTB pullups,
25 Deadlifts @ 225,
25 Calorie Row,
25 Box Jumps (26"),
25 DB Push Press @ 40 pounds (I did 1.5 pood)
25 Situps, 25 Ring Dips,
100 DU's
Result: 15:16

3/4: "Coe"

WOD:

"Coe"

10 Thrusters (95)

10 ring-pushups

Result: 11:16

3/3: I'm getting used to this

5:30 AM WODs were tough at first. Now I'm getting used to them. Pretty sure I'm almost ready.

AM WOD:
4 RFT
30 DUs
10 Toes to bar
10 OH squat (115lb)
Result: 7:01

PM WOD:
On the minute, every minute...
1 pullup, 1 hspu
On second minute...
2 pullups, 2 hspu.
and so on until failure on each exercise. Score is total.
Result: 8 hspu + 19 pullups = 27

3/1: Heavy met-con

WOD:
3 RFT:
5 300 lb DL
12 HSPU
12 Pullups
5 thrusters (135lb)
Result: 5:10

2/28: "Fight Gone Bad"

Skill:

70% DE Bench with chains

3 reps AFAP at 165 lbs. 

WOD:

"FGB"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Result: 441

2/27: "Tyler"

WOD:
"Tyler"
5 rounds for time of
7 Muscle-ups
21 SDHP (95 lb)
Result: 12:53

"Air Force"

WOD:

For time at 95lb pounds

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Sqt

Result: 7:00

2/23: Chipper

Warmup:
Dynamic stretching

WOD:

15 Squat clean, 155 pound
30 Toes to bar
30 ring dips
15 reps each arm KB Push
press / push jerk, 55 pound
30 Double-unders
15 Thruster, 135 pound
30 Pull-ups
30 Burpees
300 feet Walking lunge with
55KB held overhead
Result: 20:11

2/15: "Danny" and sprints

Warmup:
Dynamic movements

WOD 1:
"Danny"
AMRAP 20 of
30 Box jumps (26")
20 Push presses (115 lbs)
30 pullups
Result: 4 rounds + 15 push presses

WOD 2:
Tabata sprints

2/14: Vday CrossFit Love

Warmup:
Dynamic movements

WOD:
Danish Open Qualifier WOD 1:

4 min AMRAP
10 toes-to-bar
6 box jump (32″/28″)
1 min rest
4 min AMRAP
20 double-unders
7 burpees touch bar

Results: 6 rounds, 4 rounds + 20 DUs

2/13: "Fran" and "Michael"

Warmup:
Dynamic stretching with general warmup

WOD 1:
"Fran"
21-15-9
Thrusters 95lb
Pullups
Result: 3:20

WOD 2:
"Michael"
3 rounds of:
800m run
50 GHD back ext.
50 situups
Result: 17:20

2/12: Rest

Warmup skills:
2 minute triple unders.
15 supine rows
15 GHD back ext.
15 GHD situps
5 turkish getups each arm. 70 lb max

Worked on split jerks.

2/10

Warmup:
Dynamic stretches


WOD:
Wearing a 20 lb vest.
AMRAP10 of:
25 situps
15 pull ups
25 thrusters, 75lb
3 min rest
AMRAP10 of:
25 situps
15 pull ups
25 thrusters, 75 lb

Result: Round 1 - 3 + 15 situps. Round 2 - 3 rounds.


WOD 2:
500m row x 5 rounds.
Result: All rows below 1:34

2/9: CFT

WOD:

Crossfit Total

Result: 875 lbs

Squat 310 lb

Press 160 lb

DL: 405 lb

Time ran short on every lift. Should get higher #'s next time. 

2/7: "GI Jane" aka 100 burpee pullups

Warmup:
Dynamic stretching

WOD:
"GI Jane"
100 bupree pullups for time
Result: 9:33

2/8: "Whittman"

Warmup:
Dynamic stretches

WOD:
"Whittman"
7 RFT of:
15 KB swings (55lb)
15 Power cleans (95)
15 26" Box jumps
Result: 15:32

WOD #2:
2k Row
Result: 7:04

2011 CF Games prep

So, it's been a while since I've posted because I've been so busy with life. The most pertinent info related to fitness and this blog is that I'm training for the CrossFit Games, starting last week. I was going to compete last year but due to the birth of my son happening the same weekend of the sectionals, I was unable to. In any event, I plan to have fun with this, but I am also going to take it seriously.

If you know me, you know that I'm competitive. I like to stay on top of my game and ensure I'm doing the best I can do against anyone I contend with. This includes myself. Do I consider myself elite level and able to get to the top 50? Probably not, but then again, I do consider myself very fit and worthy of contention for Regionals (top 50 in this region).  The goal? To make it to Regionals. The purpose? Fitness for looks is not my thing. I'm doing it for the fun and the competition of it. I also want to challenge myself in a way that puts me back to a time when I had to compete for results -- my basketball days.

My training is going well and I'm doing a large variety of WODs. I've asked Dan Bailey, who I consider to be a guy who can win the Games this year (watch out for him!), about his regiment and I'm going to follow his advice and what he is doing. I'm doing a 3 day on, 1 day off and 2 day on, 1 day off. The off days will involve active rest -- ie. running, mobility work, oly lifting (low weight, form, etc.). My on days, I've been doing 2 a days. 5:30 AM and 6 PM. Burnout is a very real thing so I'm listening to what my body tells me and trying not to over do it. It's all I can do as a guy who still has to manage his family and day time job. I consider myself lucky to even be able to do this sort of schedule. My wife is simply amazing.

My diet is going to change as well. Not in the sense of the types of food, but how much of it. I will be taking in 500-800 more calories due to the intensity and modality of my training. About 3900 calories a day, consisting of whole foods. Nothing processed. I'll be going back on oats and quinoa, but no flour. Sweet potatoes and I are going to be friends as well ;-)

Life is good and I thank God for my ability to do what I can do physically. God Bless those who fought for us to have the freedoms to do this stuff everyday.

1/22: Crossfit WOD - Heavy and "Jackie"

Warmup:
Burgener

Skill:

1) muscle snatch: max
Result: 145 lb
2) jerk up to 80%
Result: 185 lb
3) snatch push press + OH squat: max
Result: 185 lb
4) rack snatch balance: max
Result: 170 lb

WOD:
"Jackie"
1000m row
50 barbell thrusters (45lb)
30 pullups
Result: 7:51

Did not feel well doing Jackie. I will do again soon and should get in the 5 minutes.

1/20: "Tabata This"

Warmup:
Burgener

WOD:

1)Max bench w/3 boards
Result: 245

2)"Tabata This" Tabata Row
Tabata Squat
Tabata Pullup
Tabata Pushup
Tabata Sit-up
There is a 1 minute rest
between rounds.
Result: 538 reps

1/19: Rack jerk

Warmup:
Burgener

WOD:

1)For time:
50 KB sits, 55/35
50 GM, 95/65
Result: 3:15

2) pwr clean+fs+pp: 1+1+1,
take to a heavy pp. when the
pp fails you are finished.
Result: 205

3) rack jerk behind neck: go
for a record.
Result: 235

1/18: Deadlifting

Warmup:
Snatch progressions with 45lb barbell

Skill:
Barbell jump from knees to feet
Result: 155lb

WOD:
4 rounds of:
5 deadlifts (315lb)
10 burpees over the bar
15 GHD situps
Result: 10:04

Just an FYI, DO NOT do barbell jumps outside of a cage. I learned my lesson.

1/17: Crossfit at home

Warmup:
5 minute run on treadmill

Skill:
Back squat 5x5
Result: 225-275 lbs

WOD:
AMRAP 20
5 squat cleans (185 lbs)
10 pushups
15 (each side) 20lb med ball twists on floor
Result: 10 + 1 clean

1/12: Heavy OH Squat (PR!)

Warmup:
Burgener

WOD:
Work up to 3 reps of 75% of 1RM squat snatch
Work up to 3 reps of 75% of 1RM clean & jerk
1RM OH squat
1RM heave snatch balance
Result: 205 lb OH squat.

Me doing 195lbs

Me doing 200 lbs.

1/9: "Eva"

Warmup:
100 DUs
Dynamic stretching

WOD:
"Eva"
5 rounds of:
800m run
30 KB swings (2 pood)
30 Pullups
Result: 41:20

1/8: Max snatch/clean

Warmup:
2 minutes double unders
10 GHD situps
10 back ext.
Burgener with 45lb bar


Skill:
3 position snatch 3×3 up to 75% 1RM
Max snatch x3
Result: 185 lb max


Video of one of the snatch sets.

3 position squat clean 3×3 up to 75% 1RM
Max squat clean x3
Result: 235


Mobility WOD:
10 minute squat hold

1/6 Crossfit WOD

Warmup:
Burgener

Skill:
ME Floor Press
Result: 245

WOD:
AMRAP 20 of:
10 SDHP (95lb)
10 triangle pike pushups
15 CCCT rollouts
Result: 10 min AMRAP, 5 rounds +1 pike

1/2: CrossFit GB Rowing

Warmup:
"Joe"
5 rounds of:
15 seconds jumping jacks
15 seconds squats
15 seconds mountain climbers
15 seconds squat jumps

WOD:
10 rounds of:
Row 125m AFAP
Rest 90 secs between each round.
Result: Fastest round - 20.1 sec.

1/3: First CCCF WOD of the year

Warmup:
Burgener, dynamic stretching

Skill:
DE pin bench (concentric) at 75%. Slowly go down 3 sec, blast up as fast as possible.
Result: 205 lb

WOD:
5 rounds for time of:
10 kb swings (70 lb or 2 pood)
10 Handstand-pushups (HSPU)
10 box jumps (32")
Result: 10:50

12/31: "Ungraceful Fran"

Warmup:
Burgener, dynamic stretching

Skill:
Front Squat (2x10) For form.

WOD:
"Ungraceful Fran"
Reps 15-12-9
Thrusters (135 lb)
Pullups
Clean & Jerk (135 lb)
Result: 10:07