Stop Icing?

Todd,
Today I did strict press at 115, 135, and 155 3x3. Then did some stupid tabata work with the GHD, both ways and some kettlebell swings and ring rows. I haven't had time to develop new programing so I am still finishing this week out.

I am sad you will be in California without seeing me, it is so close I will smell you but not see you :( I am currently watching this video from K-star that says we shouldn't ice? What do you think of that? Watch and give me your feedback. I iced my shoulder a lot and it is back now.

My sentiments exactly...

Yep!  You are exactly right about the competitive CF'ers.  This decision has been a long time coming.  I have known that this is the direction that I needed to go for a while but there is a good feeling of busting your butt, and leaving it all on the floor etc.  It can be intoxicating, but you have to ask "whats it all for?".  I still maintain that the constantly varied functional movements done at a high intensity is a good model for the Soldier, Police or firefighter because it made me exactly what they need "mediocre at a vriety of time and modal domains".  Since that is no longer my calling, I decided that I am ready to sacrafice my mediocrity to excel at something.  I decided to follow the advice of Dan John, and asked myself the following questions.  1.  What are my goals?  2.  Is my behavior consistent with my goals?  You'll find that this makes it all very clear, and I could not find one thruster amongsht it all LOL...but seriously.  I want to become brutally strong! and along with that, I want to look brutally strong as well!  I thing heavy barbell lifts and hill srpinting will fit that qute nicely.  What say you?

This morninings work:

1.  Power clean 5x3@205
* that should look familiar to you.  My plan is to keep coaxing this weigth up like a linear progression, but I plan on being patient because I know at some point there will be a technical component.  On monday I will snatch for volume (6x2) and on wednesday I will snatch for intensity (7x1 alittle heavier) and the same with the clean for Tuesdays and Fridays.

2.  Deadlift (Wendler week 3)
1x5@ 275 (75%)
1x3@ 310 (85%)
1x1+@ 345 (95%) I got 5 reps

3.  Hill sprints x 6
* these were done on  my street if you remember, I live on an incline.  I started with 6 for two reasons.  1.  They are hard!  2.  I intend to work up to 10 so I needed some time to grow.  My intent is to work up to 10 and then increase the distance etc.  I rested until my heart rate returned to 120 BPM.  My highest heart rate reached 177, and it took like two minutes to return to 120 after my last sprint.   

Over it

Today I did 3x3 dead lift @280, 320 and 360. I then did 4 rounds of 400m sprint, 25 push ups, 25 sit ups and 25 SDHP.

Honestly I have to agree with you and I am burnt out on Crossfit. I do not even push myself in metcons anymore. I really think specialization is smart, insect specialize and they can survive nuclear blasts, maybe there is something to it. Also no real Crossfit athlete on a competitive level trains like a Crossfitter. They train three times a day in different disciplines, not Crossfit. I may be with you on this new adventure in fitness.

I missed you while you were gone. I am sorry you were sick. Korea sounds shitty, did you hear about the N. Korean weightlifter who did triple his body weight? Pretty sick.

Back!!!

Wow!  that is all I can say about this last trip is wow.  Lets jsut say that I have had better trips.  I arrived in the ROK and immediately got ill, I had some type of cold/sinus thing.  Ddin't miss any workouts though.  To save the trouble we will just say that I styed on through week 2 of my Wendler and was able to begin week 3 last friday.  The travel back was a challenge as our plane was delayed which made us miss all of our follow on flights.  The icind on the cake was that I had to have my baggage delivered because it was put on another flight....oh yeah and my email got hacked :(

Today's work
Overhead Press
5x120, 3x140, 1+x155 (3)

Snatch 6x2
135, 145, 155, 160, 160, 160

10x1:00 row sprints
recovered until HR hit 120 BPM

Anyong Haseyo

Hello from America Todd. I have not updated this for awhile and I am sorry. I have been busy trying to get transferred over to a new college. I believe the last workout I did was 15 thrusters, 100m run, 12 thrusters, 200 meter run, 9 thrusters, 400 meter run. The thrusters were at 135#. I am in agreement with you that it is rime for a little break from crossfit. I felt like thrusters were really dumb when I was doing them and that all it was doing was ruining my front squat form. I may still do some metcons, but I am going to focus on my O-lifts and strength training.

On a side not I think I am going to go buy a single speed bike today and start riding that around when I get bored. Why? I don't know why, but I want to, so I am going to.

I spent a lot of time at the range this weekend and had a blast. The shootings in Colorado were a horrible tragedy. Incidents like that are why I encourage my friends and family to be prepared! Always! I am not crazy I am just aware of the fact that there are bad people in the world. Todd come out here and learn how to handle a pistola! Miss you, enjoy Korea and I will post more this week so you don't miss me as much.

Holy cow...need an update

Scott I figured that I had better update before I am out of the country for a while.  I really don't remember where I left off so I will start with last friday.  Last friday is significant because I began to layer in the Wendler 531 program with our OLY and conditioning stuff.  Basically we will just do the basic lift and use the other stuff as our accessory work.

Friday- Back squat Wendler week 1.  took 90% of 385 to make a training max of 345.  I did a set of 5 at 65% (225), a set of 5 @ 75% (260) and a set of 7 @ 85% (295).  After that we went outside and did 4 rounds of 80 yd prowler shuttle with 135# on it, 10 KB swings 55#, and 40 yd farmer carry with 90# in each hand.

Monday-7x2 snatch off of blocks below the knee.  95-135-155-135-135-135-135.  Wasnt feeling right on this one, I worked up to 185 easily last week but kept it light to work on hitting the sweet spot on the extension. 
Press wendler week 1.  Used 185 as my 1RM so my training max is 165.  I did a set of 5 @ 65% (105), 1 set of 5 @ 75% (120), and finished with a set of 5 @ 85% (140).  Per the Wendler 531 program the last set is supposed to be an AMRAP but for some reason the left shoulder had nothing in it.  I hope it is just a bad day or maybe the snatch demanded too much.  I will try again next week and if I'm only hitting 3 on my final set I will take it down some in order to get some volume.  For conditioning we did a CrossFit benchmark WOD "Power Elizabeth", 21-15-9 of power cleans @135 and ring dips.  I finished it in 6:52, not anywhere near my PR but whaddya gonna do?

Tues-5x2 clean off of blocks right below knee.  135-185-215(f) let it get out front-215-225
deadlift wendler week 1.  used 405 as my 1RM so my training max is 365.  I did a set of 5 @ 65% (235), a set of 5 @ 75% (275), and a set of 10 @ 85% (310).  After that we went outside and did a prower conditioning montage for 4 rounds.  it was 5 burpees, 40 yd shuttle sprint, 40 yd prowler shuttle @ 175.  I managed to give my self a dose of the prowler flu (almost), I didn't hurl but I def. tasted some bile and took unitl about 9 AM to feel more "right" hehe.  Catch us up on your doing's Scott. 

Wow this shit is stupid

Sooo let us see. I am a few workouts behind, Saturday was miserable.
5 rounds for time
5 squat cleans
6 over bar burpees
5 shoulder to overhead
9 over bar burpees
5 thrusters
12 over bar burpees

the weight was 135lbs and let me tell you it was shitty.

Monday I did dead lifts 5-3-1 295-330-370
then
10min AMRAP
100 m sprint
12 KB swings 2 pood
5 strict pull ups

It was a fun little burner

Today was shoulder press
5-3-1 125-140-155

Then 10 min amrap
10 t2b
10 double unders/ any miss on du and that round started over. I had no misses :)

This is stupid

Leave Lance Armstrong alone, stop chasing athletes who use drugs with tax dollars, plus it makes sports more exciting.

Off the blocks!

This morning's work:
6x2 clean (at knee)+1 split jerk
135-155-175-195-215-220

Conditioning
3 rounds for time
20 power clean 95/65
20 hand release push ups
5:15

Todd J. has started a linear progression strength training program for his "true" off season GPP.

Friday 6 July 2012
Workout A
Back squat 3x5 @ 180
Shoulder press 3x5 @95
deadlift 1x5@ 185
3x10 hip and back extension

Monday 9 July 2012
Workout B
Back squat 3x5 @190
Bench press 3x5@100
Power clean 5x3 @ 135
a.  3x ME chin ups 15/10/8
b.  3x10 hip and back extensions (5#)

The next workout should look like this...
Workout A
Back squat 3x5 @ 195
Shoulder press 3x5 @100
Deadlift 1x5 @ 195
a.  3x10 strict toes to bae
b.  3x10 hip and back extensions (5#)

Monday

7x2 snatch from blocks (right above knee)
95-115-135-155-185-185-185
3x3 snatch pull
225-225-225

5 rounds
max rep shoulder press 1/2 bodyweight 120#
max rep pullups
10/10, 10/10, 10/10,10/10,8/12

friday

Just noticed that I didn't log friday's work.  on Friday, we took 20 minutes to work up to a heavy triple back squat.  I hit 315 and ran out of time.  Afterwards we did a "strong medley" of sorts.
80yd prowler push 125#
3 clean and jerks to overhead walk for 80yd 135 (185 last round)
farmer carry 80# DB's 80yd
for 5 rounds, the distance got shorter each round in this fashion 80-60-40-30-30.  That was a really good conditioning workout!  I really need to use the prowler more!

No more videos Todd

Todd, you owe me 8 minutes of my life back for posting those two videos. Well, happy belated 4th of July to everyone. I woke up early and took the rower over to Ash's house for a painful workout and I am still in pain walking around today. The workout was a 1000m row, 100 jumping pull ups, 100 single skips, 45 wall balls ,  100 single skips, 40 kbs, 100 single skips, 35 split jumps, 100 single skips, 30 ring dip, 100 double unders and 26 burpees. It took me about 26 minutes.

My shoulder was screaming the whole workout, probably due to Tuesdays workout which was strict press 3x3 @ 150 and then 10 minute amrap of 3 hpc @165 and 10 slam balls @40lbs, who knows how many rounds I did I lost count for sure. Today I just did a little workout to loosen up. 21-15-9-15-21 box jumps @24 and v ups. It was a good quick little burner.

On a side note I went to a pool party yesterday and drank about a 5th or so of Vodka and half of another bottle of Gentleman Jack. I am tired and feel like a train hit me and am so ready to start paleo plan on Saturday after I grocery shop. Hopefully taking booze out for awhile adds a new element to my recovery. I am also going to see and Ortho for an MRI and am not excited about that, but it is time to get better. I hope I don't die in surgery.............

WOD me maybe...

overwhelmed

Today we rest!  It appears that I have not recorded my last two workouts so let me catch up.  For the record, I will say that I was so overwhelmed by Scott's lengthy post that I was taken aback...way back lol

Tues-take 15:00 to work up to a heavy single in the power clean+mid hang squat clean.  Got up to 215.  conditioning work was Crossfit disco"
10-9-8-7-6-5-4-3-2-1
power clean 165
pullups
14:54

Wed-take 15:00 to "fill up the bar" deadlift.  It was a holiday so we decided tohave some fun and poke a little fun at internet pictures.  You know, the ones that have a person holding a barbell at the top of a deadlift that looks like it  weighs a ton due to the use of bumpers but only weighs like 165...We totally went on instinct and pulled either a 5,3,2 or 1 depending on feel.  I think at the end, we had like an inch left on the barbell on each side and it ended on being like 375 LOL. 

For conditioning we did a version of the CrossFit mainsite WOD.  8 rounds for time of  200M run and barbell burpee deadlift @135/95 for 11 reps.  It was a tough workout due to the programming number one and the heat and steep incline that we had to do it on just added to it.  It took me 21:57 and Holly got it done in 21:54 (few rounds of rowing).  Like I said, today we rest...

New Coach

Todd,
I am sorry for my absence and I am thrilled with your selection of facial hair. You may be wondering about my picture, well let me explain. That is cupid, I met him on Fremont Street and he promised to make me a games worthy athlete if only I would follow his every command. Let's just say we haven't done any real training yet, but I feel like what he is teaching me could work.

In an effort to catch up let me recap my week. I was drunk, for all of it, but I behaved. Two of the guys got into a fight but I did not participate because they were being retards and I told them I was to old and went to a bar. I did however break the fight up when a homeless man ran inside yelling for someone to call the cops. So I feel like I still saved the day. Other than that we went to the lake, rode a zip line and spent some time at the pool. Did I mention we drank, from sun up till sun down. All in all it was good week and it is good to spend some time around the military mentality, but I am also glad it comes in small doses now.

So if you haven't figured it out yet, I ate like shit and did not train at all. On a positive note the shoulder still has some pain, but not nearly as much as before. Hopefully if I continue with the art and at home treatment and voodoo floss it will hold up. I will test it with some cleans tomorrow and we will see.

Sunday was my first day back in the gym and I did a tabata workout with bag strikes, sit-ups, flutter kicks and double unders. Easy work, but my sweat smelled like whiskey, ohhh and I was pretty thirsty too.

Today I managed to top off a ten page paper I wrote in 7 hours or so with no prior research and then I did some dead lifts, 3x3. @255,290,330. Relatively light weight, but I am really focused on lifting with a tight back and engaging my hamstrings, I have been working on hamstring flexibility and used to round my back a lot to DL, never again. Even with good form the lift was easy for triples.

I then went into an interesting AMRAP that I underestimated. 10 minutes, with 12 push ups each minute and double unders the remainder of the minute. As you know my double unders are sexy and I had no problems there, but let me tell you, minute 7, those push ups hit me right in the nuts. I however kept awesome form and fought through with sets of 3 or 4. Really fun little workout though I suggest you try it.

On a side note, I have promised myself after vacation not to be a fat ass anymore and to really focus on time management. I have tendency to get lazy and drink a lot, then binge eat like Rosie O'Donnell. So in an effort to renew my diet I subscribed to paleoplan.com and will do my first weeks worth of shopping on Wednesday, eat like shit on the 4th and then take the time to cook meals and be an athlete.

I hope this blog is sufficient to show that I am back. I am going to go outside and shoot children for lighting fireworks now because it is scaring my Millie. Cause you know "I buss my guns for the ones I love." - Smooches

Iron Man...

Scott, you may be wondering why I titled this blog entry as "Iron Man" and have posted a picture of Tony Stark at the onset of this entry....The reason is because my facial hair has changed!  I am now the proud owner of a "balbo Beard" (look it up).  As we spoke before, my ADD kicked in and I needed a changes, so there you have it.  As far as you re-entering the "blogoshere", all I have to say about that is :(.

I just noticed that I am super behind, I missed friday and it is already monday, so here is the recap.

Friday- Took 15 minutes to work up to a heavy double "no handed squat" 245.  I was originally supposed to back squat but since I had my squat clinic this weekend, I wanted to save that for saturday.  I generally just messed around with squatting in the front rack but with no hand contact due to an injury that I have accumulated with my left wrist.  The conditioning work was "body weight Ninja".  For time 10 rounds for time of 10 pullups, 10 ring dips, 10 abmat situps.  Cant remember my time, it was like 23 minutes or soo.  Ring dips was the limiting factor..

Saturday- Got up early and made the trek to Strong Gym in springfield Missouri for the SS squat training camp.  All about the low bar back squat.  It was  a good refresher for me as I had mostly lost my LBBS due to a lot of reps in the high bar, and front squat.  Basically enjoyed the lecture and did an easy 3 sets of 5 at 255.

Today - we took 15 minutes to work up to "AHAP" power snatch+mid hang snatch.  I ended up having to just power snatch because the tension on my wrist in the OHS hurt too bad so I worked up to a clean 175, went for 185 but ended up pressing it out so it didnt count.  The conditioning work was:
For time
70 burpees
60 abmat situps
50 KB swings 55
40 pullups
30 dips
20:22
It was supposed to be handstand pushups on the 30 line but again, couldn't get inverted on my wrist so I chose to do dips to at least hit the same system....