Quick catch up before I head out to Ohio for the weekend. Going back to help the Westside guys at the Pro/Am.
Tuesday, Aug 21st, 2012
Clean & Jerk
3 Position clean + 1 jerk (split) - Worked up to 185x 3 sets
With the bumper plates this is all that will fit on the bar.
AMRAP - 5 minutes
10 Kettle Bell Swings (53)
10 Ring Dips
4 rounds + 12 reps
Rest 2 min
AMRAP - 5 minutes
10 Goblet Squats (53)
Rest 2 min
AMRAP - 5 minutes
10 Alt Lunges
10 Hand Release Pushups
6 rounds + 8 reps
Total = 280
Wednesday, Aug 22nd, 2012
This is what was programmed but I was cheating the technique so we lowered the weight to 145 and added a pause below the knee.
AMRAP - 7 minutes
10 KB Swings @93lbs
Rest 5 minutes
WOD - 5 Rounds
Airdyne bike - 50 strokes
Farmers Walks - 100m w/100lb dumbbells
Got super behind on the log again due to work. Been training with the classes at PB North and have been enjoying the competition between the other athletes. I still get my ass handed to me but I feel like I'm making huge progress week by week.
Instead of trying to remember everything I did since my last update if you want to check out the workouts I've been doing head over to http://www.pbcrossfit.com/
Here's a video from my Monday workout with Ryan Fisher. Dudes a badass.
I think i'm going to start shooting little video recaps after I've hit my WOD's as it'll be easier to keep track of everything and quicker. Should help me keep this up to date.
1) EMOM x 7 Min
Power Cleans – 3 Reps x 225lbs
2) Overhead squat mobility work.
3) WOD – 5 Rounds:
10 Sumo Deadlift High Pull – 115 lbs
Handstand Holds x 20 seconds
HSPUx5 was what was programed but Anders had me do holds instead. Finished in 5:53.
Did about an hour or so of mobility work as my body pretty beat up and I was very sore. After this did 7 mins 30 on 30 off tabatas on the rower. Tried to keep pace below 135.
Sun, 9th, 2012
Quick body weight update: dropped below 265 this morning. Was a little worried as my weight had been stagnant this past week, probably due to stress at work with deadlines, but all seems to be back on track.
Goods work in here. I like how they're throwing a lot of variation in there but not just giving you big weights to move just because you CAN move them.
Are you still doing plain ole strength sessions?
Monday, September 9th, 2012
Snatch – 155 x 2, 175 x 2, 185 x 1
Back Squats – 1 x 10 w/225
Knee still isn't 100% so didn't push the weight on these.
12-9-6 – Thrusters – 135
24-18-12 – TTB
Wednesday, September 12th, 2012
Was sick yesterday with a stomach bug and not fully recovered but I hate missing workouts and wasn't going to go 2 days in a row without making it in.
3-position Squat Clean –
Worked up to 235 for 2 sets. Was suppose to hit 3 but it all fell apart at this point. I was getting my elbows through and keep loosing my grip on the squat. Bryan had me back off the weight to 185 but it didn't make a difference. Frustrated and out of time I had to move on.
WOD – AMRAP 10 Min:
4 Hang Squat Cleans – 185
8 Burpees (over bar)
2 Rounds 21 reps
I failed miserably at this WOD. I was actually embarrassed at my performance and sat there wondering what the heck just happened. Screw being sick as an excuse, I was making small errors on everything I did. Things that I've been shown how to do correctly and was screwing up. I decided to punish myself by rowing.
Row - 100kcals. (1kcal a stroke)
Luckily, I couldn't sit around feeling sorry for myself as Gracie and I had dinner plans with former UFC TUF competitor Luke Zachrich and his wife who were in-town for a BJJ tournament.
We talked a lot about conditioning and Luke really emphasized how a lot of it is having the mental control to stay calm and relaxed even when your in a state of chaos. Breathing is the key to control and it's something I need to be more aware of. He also suggested a few conditioning mini-workouts that I'm going to start throwing in 3 times a week to start.
For those who haven't heard me say this before, I view Crossfit as the MMA of fitness. Much of the training principles a fighter must go through for MMA are the same as a Crossfit athlete. (Minus the whole getting punched in the face deal, although I've took a few barbells to the face in my time). There's a lot that each can share with one another and I'm glad I am lucky enough to get that opportunity. Who know's maybe someday I'll have the ultimate gym that has everything under one roof. Now there's a thought.
KBS – 53/35
Box Jumps – 24/20
Nothing good to say about this workout, it was horrid. Bryan did the WOD with me and finished in like 14mins, I finished in like 20minutes something. It would probably have been longer but he ran my 800 with me and pushed me the whole time. It wasn't pretty but I knew before we started it was one of those workouts I just had to survive.
After I recovered I started playing around on the Rings. I was doing some L-sit pull ups when one of the guys said "you probably are strong enough to just go into a muscle up". I haven't tried doing muscle ups since like the first time I worked out in a Crossfit gym, but I figured what the heck I'd give it a shot. Anders got PUMPED and after trying and failing again and again the stars finally aligned and I hit my first ever muscle up.
Here's the video...
Good job! You might be the heaviest man to ever do a MU...
Pretty impressive on that muscle up. Keep up all the hard work.
A 265 pound man doing muscle ups! That is freaking awesome. Nice work AJ!
This weeks workouts
Snatch – 78% x 2, 83% x 2, 88% x 1
EMOM x 5 Min
WOD – AMRAP 8 Min:
20 H.R. Push-Ups
40 Skater Plyos
Max Muscle-Ups (Jumping) in remaining time left
Score is TOTAL Muscle-Ups = 11
Run 200M x 5
Rest approx 5 Min
WOD – 3 Rounds For Time:
30 Front Squats – 95lbs
10 Ring Dips
After completing 3 rounds, Rest 1 Min:
This workout destroyed me. I wanted to quit no less than 4 times. Had to modify double unders, did 25 then 150 singles.
3-Position Snatch – 75% x 3 sets
Muscle ups - x5
Max Box Jump - 45.5
10 Chest to bar pull-ups
20 Knees to Elbows
30 Ring Dips
40 Goblet Squats – 70
50 KBS – 70
60 Abmat Sit-Ups
Friday - Rest / Massage
Body needed a break. Will be back at it tomorrow.
New training video coming soon...
Saw on FB you are getting those MUs!
Ooh..that Thursday WOD looks tough!
Sat, Sept 22nd
Short on time today as I had a wedding to attend so got in and got out.
AMRAP - 7 mins
5 Deadlifts – 315
5 + 10
Mon, Sept 24th
Snatch - up to 205x1
High bar close stance back squat - 405x5
WOD - 30, 20 ,10
Overhead Squats - training bar
Kettlebell Swings - 53
I have zero over head squat game but instead of switching it out for back squats or front squats we decided it would be better for me to force myself through the range of motion with the training bar than to skip. Surprising I was able to do all reps unbroken and finished in 5 mins flat.
Tues, September 25th, 2012
Got to do a WOD demo for Crossfit main-site today. It was one that appeared at last years regionals but in reverse.
30 Hang Cleans w/225lbs
50 Pistols (alt leg each rep)
Only modification I had to do was on the Pistols where I held onto a pole. Haven't quite got the flexibility/balance down on that movement so we scaled it for me.
Wed, September 26th, 2012
3-position Squat Clean – Worked up to 245x1 (10lb pr)
Hang Power Cleans – 3 x 5 w/135
Worked on keeping hook grip, and linking reps together.
30 Hang Power Cleans – 135 lbs
30 H.R. Push-Ups
30 hang cleans with 225 lbs is a bitch!
As always your improvement on every update is very impressive. I would really like to see a video of that workout if you happened to record it. 30 hang cleans with 225 for time sounds very brutal, not to mention the other work you did.
Move heavy weight, eat, sleep, repeat.
Geniuses make complicated scenarios simple, morons take simple concepts and complicate them.