Grind Time

Tuesday 11/29/11

15 AMRAP

5 @ 155lb Hang Squat Cleans

1 Rope Climb

5 Handstand Push ups

1 Rope Climb

6 Plus 2 Hang Squat Cleans RX

Hit singles on the hang squat cleans to not tire out my arms because 155 is heavy for me. Was very efficient with rope climbs granted that I took jumps. Probably should not jump here and there to build up some extra strength that way. Went unbroken on the handstand push ups. Was going at it pretty hard up until around the end of the 4th round with about 7 or 8 minutes left. Hit a semi wall, i need to learn how to either push through that wall and get back at about 80% of the rate I was going at or need to pace better, either way I still feel pretty good about the performance.

After I missed out on the week 3 plan a on Monday due to the total. So after hitting my 3 * 5 at 135, i decided to max out. 155*3/ 175/ *2/ 195 * 1. First time in my life I think I benched more than 185 with correct form and ease.

Wednesday

5 Rounds

30 Double Unders

15 Ring Dips

30 Meter 90 lb prowler push

200 Meter Run

21:36 RX

Shit got hard quick. Did not mentally prepare myself for the prowler push and that shit got heavy, hard fast. Either way gutted through. Did the Week 3 plan b afterwards. One thing I realized is that as the weather is getting colder, our bodies tend to stiffen up quicker and a lot harder to stay loose. So in the future, make sure you get after it and not lollygag around.

Back Squat- 185

Press- 105

Power Clean- 145

Got a lot to look forward to with school ending in about a week, Andrettis/Potluck, Rock climbing, Christmas, and New Years. Got to think about some goals for this next year coming up. I've done it in the past but its always been such a hard thing to keep up with the lack of focus mentally.

Preparation, Focus, Commit, Believe

300 Club

Crossfit Total

Back Squat 285

Press 145

Deadlift 305

735 total ( 110 lb PR in 2 month span) @ 165 body weight

*Just in the future, i have to get in a crazy mental zone especially once it starts to get heavy. Maybe just work on progressions on weights my self and no partner. None the less, good effort and happy with the results.

The gym atmosphere is starting to get pretty wild. It's interesting to observe people and how intense everyone is getting. I believe that in itself will only improve everyone's times and push people to new limits. One thing though that people have to remember is how important form is. The number 1 rule is to not lose that form and bad form will risk someone potentially getting injured. It is always cool to put up some ridiculous number but its not worth the price of getting hurt. You aren't going to get strong by just lifting it once, its got to be a day in day out ordeal.

*Random Pet peeve :

Girls that are not clean.

It really irks me to be living with a girl who doesn't like to live around a clean atmosphere. Seeing counters dirty, dishes piling up, shit on the ground, ect. I mean, I understand if you are busy and have things to do but if you stay at home all day and don't really do much other than that...maybe you should clean the place up a little bit. I can only withstand a place being dirty for no more than a few days due to some late night partying and will eventually clean things up. I guess it just bothers me to clean up after 2 other people. I really have no problem cleaning up after Max just cuz he looks out for me in other ways and vice a versa. But for someone who doesn't bring that much to the table...i dunno. Just had to vent a little and put in my 2 cents. Maybe ill tell Max to get his girl in check and clean the place. It's not that hard...

Girls now a days need to realize that cleaning and cooking are just a norm. It doesn't really make you a special girl if you cook or clean, guys do that stuff normally now. If you can't pick up after yourself or keep a place clean, how will your surroundings be when you have a child? Think about it..

don't be that guy..

quick update

saturday

4 rounds

10 pull ups

20 kb 53lb

30 pu

40 squats

400 m run

24:56 rx

Khawar came into town for a few days for the Thanksgiving holidays. Went out to Vanquish his last night with Max, Angela, Khawar, and Tony. Its always a great time hanging out with old friends who have known you since you were younger. It had been such a long time since I have gone out with them that I forgot how crazy my friends actually are. Amazing how there are some friends in your life that no matter how far you live from each other or how long you havent spoken to each other but than when you guys meet up it all goes back to just like the good old days. Long story short, khawar got a lil too drunk, max n angela unnecessary drama, and I was the DD.

Side note

Some people seriously do not need to drink. If you are over the age of 21 and get too "crunk" to where I have to baby sit you, try to start fights, magically have super powers and can fight, or are embarrassed to be around you.....then you should not drink. If you need some kind of "vice" to compensate it, you could always just exercise or just smoke weed. I promise you, if you smoke weed you will not be out of control like that....just sayin

Girls...if a guy tells you they don't want to be with you, have some self respect and move on. No girl should ever be with a guy that says they don't want to be with them. It may be hard at the moment and most everything is at that moment...but just get over it. Just think if you ever had a daughter the things you would tell them and teach them. You should probably live by those as well. Everybody deserves the best, no matter what.

Got a lot more on my mind, but gotta roll to the Falcon's game.

best in the game

Thanksgiving Week

I have been forgetting to track my training log for the past week so I will start with that b4 I put in my 2 cents with some things or events that have occurred this week.

Tuesday

Hit some heavy strength by doing some kind of Bulgarian strength training. Even only with a few days of experimentation, I really don't feel like my body can handle doubles so quickly. It may be one thing to hit a morning strength than afternoon wod, but hitting them back to back to quick is taking a toll on my body.

Strength

Power Snatch 1* 2 @ 75%

WU Bar and 75

I think my 1 rep max is around 135 so went ahead and did 105 * 2. It felt light but i know to work on the efficiency of the form because as the load gets heavier, all thats going to matter is the form.

Power Clean and jerk 1 * 2 @ 80%

WU 105

145 @ 175

work on jerk/head back, aggressiveness, speed, powerful

Back Squat 2 * 3 @ 85%

WU 75 * 5/ 135 * 3

225

Warm up better next time, opening up the hips fully, and using more of the hamstrings, used a lot of quads to compensate

METCON

3 Rounds

7 MU

14 Power clean 175

21 Burpees

24:40 with 1:3 strict pull ups/ dips, power clean at 155

Felt weak through the whole thing but still got through, start working on muscle ups prewods

Wednesday- quads were shot and busy day with mom skipped out and just rolled out

Thursday- Turkey Day

Friday- No strength

5 Rounds

155 Clean and Jerk

10 Chest to Bar Pull ups

10: 57 RX

Quick and painful, next time just go faster and try to get sub 10

Start of Week 2

Took a well deserved rest/ cheat day on Sunday. I love to train and keep up with my nutrition but it seems like atleast one cheat day or meal has to be in order with all the volume that is put in within a given week. A well deserved reward.

Started the training session with a lot of joint mobility and band work. My primary focus was to open my hips up and get a deep air squat. Once my hips opened up due to the band work and lots of air squats, I felt ready to go after about 30 minutes of warming up.

Back Squat

WU Bar/ 135 * 5

180 / 180/ 180

With the hip mobilization the back squats felt light and strong

Press

WU Bar/ 75 * 3

100/ 100/ 100

Felt good with a full range of motion

Power Clean

WU bar from high hang and midthigh/ 95* 3

140/ 140/ 140/140 /140

Clean and Jerk 1 Rep Max

First time ever working the full squat clean and jerk

130/ 155/ 165/ 175/ 185/ 195 ( Clean/ no jerk)/ 195 complete fail

When there is a lot of weight on the bar, maintaining/ good form is what is going to get the weight up/ also mentally when you fail rep, you have to get over that and get your mind right/ Overall still/ Work on press and speed under the bar/ Get aggressive with it and believe

Forgot about Friday

Forgot to put in Friday's strength plus WOD

Strength- Back Squat 175/ bench 130/ dead 220

10 to 1 Front Squat 135/ 1 Rope Climb

8:44 RX

Rise and Shine

A little inspiration : Kate Upton

Gooood Morning...seems like Saturday morning workouts show the importance on how working out really is to me. Not much of a morning person but its always a great feeling to get in a WOD before the day truly even begins. Gonna keep this blog update short.

"Michael"

3 Rounds

800 M Run

50 back extensions

50 sit ups

20 : 20 RX

Felt strong but had a good push the whole time with chasing Sung hyung and Joe hyung. Blasted through the last 50 back extensions and felt this rush of sensation in my forearms after I got off. Pretty Amazing. Sit ups were a bit of a struggle but got through them. Mental focus. Stay in the zone, stay strong, and dont be weak. No excuses or look back on regrets!

"A Goal Without a Plan is Just a Wish"

The gym had a very empty feeling today. It seems as of late when it comes to strength days, people just don't want to come in. The same also when Snatches or Muscle Ups appear in the work outs. Those movements are by far the hardest movements in Crossfit but really without working on them when they come up, how will one be able to the potential workouts RX'ed? I realized today that no matter, you just gotta stick it out and work on those GOATS of yours. Definite GOATS for me would consist of heavy deadlifts, muscle ups, snatches, rowing, and probably a whole lot more that I can't think of at the moment. Definitely need to start working on GOATS during my off times and look up good information on Muscle up progressions. As I research more and more about oly lifting, I realize the importance of speed and technically within each movement. Coach B says that he is a old school and is a big believer in "repetition".

Warm up with joint mobility

Snatch Balance 1 * 7

First time working on snatch balances. Overall felt strong but got to work on : Speed, explosiveness, being aggressive, full depth, being comfortable with having heavy weight over my head, attacking it, breathing correctly, and warming up correctly.

WU @ 75 and 95

125/ 135/ 145/ 155 X/ 155/ 165 X/ 125 (deload)

WOD- Nate

2 MU/ 4 HSPU/ 8 KB 70 lb

12 rounds plus 2 mu

Did mu progressions from knees really trying to "carve the chest", gotta work on these progressions and get it. Has to be a form thing because I know I def. have the strength.

School in general seems to finally be falling into place. Registered up for classes next semester and have a good insight on what needs to be done to transfer out to UGA. Got to go to Athens soon to talk with their Physical Therapy Program to see what undergraduate degrees are good in order to get into that program. Having a balance and order in my life seems to slowly starting to pay off. But I still need to focus back on what is really important to me in my life.

Be Aggressive

Crossfit HD FGB 2011

Second Day of training for the Rippletoe's Starting Strength Program.

Warming up correctly seems to be the right procedure when starting to lift heavy.

-Foam Roller

- Band Work on Shoulders and opening of the hips

-2 Rounds of 5 Strict Pull ups, 5 ring dips, 5 hand stand push ups, 5 ghd sits/ back ex

Back Squats 3 * 5

Warm up 45 * 5, 135 * 3

170/ 170/ 170

Press

Warm up 45* 5, 75 * 4

95/ 95/ 95

Power Clean

Warm up 95*5

135/ 135/ 135

**Extra**

Snatches at 75 and 85

Gotta really work on finding that hip crease and exploding, shoulders turned in a little helped out, and being explosive. GET AGGRESSIVE with it!!!!

Overall a good strong day but tempo was a little slow. Gotta get in and get after it and work hard! Keep the body temperature up and not let it cool down too much. Gotta get some weightlifting shoes soon, shins are starting to hurt a little.

Thrusters 1 rep max

135 / 155/ 175/ 185 F/ 185 F/ 155 (deload)

Felt good and strong just next time explode coming out from squat.

12 Min AMRAP

25 Double Unders

8 sit ups

8 hand release push ups

25 squats

7 plus 22 DU Rx'ed

Monday 11/ 14/ 2011

Started Mark Rippletoe's "Starting Strength Program"

Warmed up with a little joint mobility, 400 m run and some air squats

Back Squat 3 * 5

Warm up - 45 lb bar * 10

135 * 3

165 good/ 165 good/ 165 good

overall squats felt really good and powerful

Bench Press 3 * 5

Warm up - 45 lb bar * 10

95 * 7

125 good/ 125 good/ 125 good

Deadlifts 1 * 5

Warm up 95 * 5

185 * 3

215 strong

"Rankel"

6 DL 225

7 Burpee Pull ups

10 KB 2 pood

200 m run

5 rounds plus 6 dl, 3 burpees RX

Next time just try to go unbroken dl, push thru the burpee pulls, take a step back b4 stepping up to KB and than knock them out, rest and push through the run