January 2013
1 post
September 2012
1 post
3 tags
August 2012
7 posts
Workout Journal - Aug training session RECOVERY...
Last two sessions:
*RAMP + Core + extra time working on corrective patterns
TGU @24kg
Swiss ball pot stirs
Side plank band rows
Light goblet squat patterns in sagittal, frontal, and transverse planes
*Power: medball vertical tosses @18# - 5x5
*Strength:
Overhead squat - 5x5 @135#
Weighted pullup - 5x5 @+45#
MetCon (lite): 10:20 for 30 rounds
Speed rope
KB swings @24kg
...
Workout Journal - Aug training session RECOVERY...
After a week of rest because of upper respiratory something or other, I’m steadily working back into things.
Here’s what was done:
*RAMP + Core + extra 10 min grooving my patterns
Roll out
Static stretches, e.g half-kneeling hip flexor, lying triangle glute/hip, pro-stretch calf, etc., etc., etc.
Dynamic stretches, e.g. bird dogs, cat/camel, half-kneeling hip/t-spine opener,...
Workout Journal - Aug training session #5
What was done:
*ViPR training - 5min of warmup + 20min of intervals (mulitplane movement)
*Power:
Broad jump - 3x5
Farmer carry (various) 6x50ft
Workout Journal - Aug training session #1/2/3/4
Aug 1: D1 - lower body work, bear crawls, and conditioning
Aug 2: Xcel - NROL Maximize Phase - Workout A
Aug 4: Hiked Broad Fork 6 miles round trip - gained 3000ft in elevation in 3m
Aug 7: Detail below:
*RAMP + Core (spine stability):
TGU + shoulder rotations @24kg - 1x3ea
Prone plank bicep touches - 2x30
Prone ball circles - 2x24
*Power - KB Snatch @20kg x80
*Strength:
Reverse...
Workout Journal - July training session #16/17
Finished July with 17 training sessions. A few off the mark, but holidays and birthday got in the way. Onward.
4 tags
July 2012
28 posts
Workout Journal - July training session #15
Trained at D1 this morning. Sweat….alot.
Lots of lower body work. Intervals and running. Bear crawls….gotta love those.
Workout Journal - July training session #14
Training session #13 was testing: 10/20 yard dash, Broad jump, and Vertical leap (unilateral and bilateral).
Training session #14 was:
*RAMP + Core: TGU @24kg + TGU @barbell + Bosu ball rotation/plank
*Power: SL box jumps @24” + SL sprinter hops @24” box
*Strength:
SL deadlift + incline bench
Front squat + inverted BW row
MetCon: FAIL - Airdyne - 3x15s
5 tags
Workout Journal - July training session #12
Today I did Sunday’s WOD from the CF website with some SLPD guys (also from the Men’s 2012 CF Games) - Mind you, I’m not a Crossfitter, but I think I did alright:
M/34/198/5’9”
RX @19:10
For time: 155 pound Overhead squat, 10 reps 10 Box jump overs, 24” box 135 pound Thruster, 10 reps 205 pound Power clean, 10 reps 10 Toes to bar 10 Burpee muscle-ups (NO...
4 tags
Workout Journal - July training session #11
Worked out with my cousin at BFS…it was good! Here’s what was done:
*RAMP + Core: TGU (w/ shoulder rotations)
*Power: Power clean - 3x5
*Strength: w/u to heavy deadlift
*MetCon: 2min:2min - complete each interval (including work/rest) in 4 min x 5 (20min total)
x10 KB swing
x10 ball slam
x5ea KB/DB push press
x10 15yd ladder
x5 burpee
Doesn’t look like...
Workout Journal - July training session #10
What was done:
*RAMP: TGU @32kg - 1x3ea
*Vertical Barbell Complex - x5 (rest 5s between)
Deadlift
Row
High pull
Front squat
Strict overhead press
Back squat
*Power Output - Airdyne 3x30s @30kcal
DONE!
Here’s what’s next:
*KB complexes
then…
*Complete 1 round every 4min for 20min x10 hardstyle KB swing x10 ball slam x10 double KB push press .17 mile run or...
4 tags
Workout Journal - July training session #9
I kicked my own arse today and I’m smiling about it. What was done:
*RAMP/Core: TGU + Barbell TGU + KB overhead walk (100 ft) - 3x3ea/1ea/2
*Power:
Broad jump - 2x5
Power clean - 5/3/1
*Strength:
SL barbell deadlift + KB Push press - 3x4ea/8
SL box squat + Chin-up - 2x6ea/10
*MetCon: Ring the bell best time for 20reps: :30/:25/:24/fail - goal is <:20
ViPR training...
4 tags
Workout Journal - July training session #8
Trained my wife this morning. What was done:
Lots of corrective shoulder/scap activation stuff - looking for proper (reasonably) scap movement. Used valslides for core. Then:
*Power: DB clean and presses (light just to get the pattern)
*Strength:
Valslide rev. lunge with SA overhead dumbbell + pushups (focused on scap contraction during eccentric movement)
KB deadlift + band squat...
“Now we will count to twelve
and we will all keep still.
For once on the face...”
– Pablo Neruda
CF Affiliate winners rep SL,UT. Nice job Utes.
Workout Journal - July training session #7
ViPR training today. Lots of new patterns. Focusing on “shift” training by Michol Dalcourt. If you haven’t checked it out, you should. This should be a regular part of your training.
4 tags
Workout Journal - July training session #6
WAIT DOES THAT SAY SLOSH PIPE??? Ya, that says slosh pipe. Hey, tomorrow is ViPR - shift training - how does that sound? Fun AND interesting…and slightly difficult.
Smile…this is fun.
What was done:
*RAMP: Foam roll + TGU @32kg - 2x3ea + Ladder drills - 2x5ea + Slosh pipe - 2x60s
*Power: Hang clean - 3x5
*Strength:
Front squat + Face pull - 3x10/10
SL KB deadlift + SA KB...
4 tags
Workout Journal - July training session #5
What was done:
*RAMP: TGU’s - 3x3ea - 24kg
*Core: Medball lift toss and chop throw - 2x8ea
*Power: DB SA Snatch 2x5ea
*Strength:
RDL - 2x10
Incline bench - 2xMax@135#
Pistol squat (w/counterbalance 6#) + Chinups - 2x8ea/10
DB SA overhead rev. valslide lunge + Airex SL deadlift pattern + SA valslide pushups - 3x10ea/3ea/10ea
*MetCon: Rowing 1:1 (1min) for 5 rounds at 40-50...
Post Whole 30 Blood work - cholesterol trending...
Post Whole30 update: Got my bloodwork back. Here’s the 18 mo trend: 01/2011-01/2012-07/2012 Total CHO: 245-239-203 Triglycerides: 233-112-80 Stoked about that. On another note: Grains and legumes messed me up. Dairy was fine. I’ll be limiting grains and legumes indefinitely. I’ll try doing just oats, rice, and quinoa to see if it’s maybe some gluten intolerance.
Workout Journal - Planned intervals
*RAMP + Core: TGU + Double KB overhead static hold - 3x3ea/1min
*Circuit 1: 15:15 for 10min
20kg KB Snatch - alternating every 5
Pushup
Speed jump rope
*Circuit 2: 15:15 for 10min
20kg KB Swing
Black JC band rows
Broad jump burpees
Sprints: 20 uphill sprints (20 yards) for time
Workout Journal - July training session #3
What was done:
*RAMP + Core: TGU (20kg) + Farmer carry - 3x3ea/50ft
*Power: Barbell snatch - 10x1
*Strength:
Barbell overhead squat - 2x5
Bench press + Double KB deadlift - 3x8-12
Rack KB rev. lunge + Aussie pullup + Barbell squat press - 2x8-12
Metcon:
Rowing + battling rope waves (alternating patterns) - 20:40 for 10min
Rowing sprint - 500m (<1:40)
Reintroduction of grains - Post Whole 30
One day on grains and my knee is tight, where it hasn’t been all month. How’s that for a reason to cut grains for good?
3 tags
Reintroduction of dairy - post Whole 30
I welcome advice or thoughts here - So I reintroduced dairy the other day. Here’s the rundown - keep in mind, some of this stuff maybe circumstantial:
- A little bit of periodic, mild gut discomfort
- Some poor sleep (likely from caffeine the first night, but subsequent nights haven’t been great either)
- No energy change as far as I can tell
- No mood changes as far as I can...
2 tags
Back at it - Workout Journal + Post Whole 30 Dairy...
After almost a week of traveling, and attending the Perform Better Summit in Chicago last weekend (which was incredibly awesome [again] by the way), I’m back home and trained today. What was done:
Pre-workout: had breakfast with eggs, plain greek yogurt, and some other goodies. Then just before workout I had BCAA’s, creatine, and some caffeine.
*RAMP (got this one from Gray Cook):...
3 tags
Bicep curls and the treadmill
If you’re still doing bicep curls OR running on a treadmill for 20+ min on a regular basis (or maybe ever :)), you really need to pickup a good fitness book. Here are some recommendations:
- The New Rules of Lifting for Life by Lou Schuler and Alwyn Cosgrove
- Maximum Strength by Eric Cressey
- Warrior Cardio by Martin Rooney
- Power Training by Robert Dos Remedios
- Enter the...
June 2012
59 posts
The Whole 30 Journal - Day 25
This week I’ve noticed a trend that I have to put the kibosh on…losing my interest in veg. It’s been a bit of a rut for a few days. What I had on hand just wasn’t all that appealing. Roasting them was going to take a bit too much effort.
Some ideas:
change cuisines - think Mexican, Greek, or Asian (stir fry or sautee)
build more salads
pre-cut some veg
Uhhh,...
Perform Better Chicago
I will come home from Perform Better next week with a 20KG Kettlebell and a 70# sandbag no matter what it takes to lug them home to Salt Lake.
2 tags
5 tags
Workout Journal - June training session #13
What was done:
*RAMP + Core: Chataranga kick outs + Mountain climbers - 2x10ea
*Power: Split jerks - 2x8
*Strength:
W/U to heavy Front Squat - failed at 305#
Pullups + PNF with med ball - 2x12/12ea
KB strict overhead press + KB overhead static hold + reverse lunge and SA cable row - 2x12/30s/12ea
*MetCon: Rowing 30(sprint):30(active rest) for 5rounds (1200m)
Workout Journal: June session 12
What was done:
*RAMP + Core: Plank and side plank - 60s/45s(ea)
*Combo: Bear Complex - 2x7ea
*Power: Snatch - 2x5
*Strength:
W/U to heavy deadlift (400#+)
Heavy TGU - 2m:1m (53#)
*Metabolic: Airdyne - 20:20 for 5min (kicked in the ass)
The Whole 30 Journal - variance in strength (20...
Trained this morning. One of the things Melissa asked me to watch for was declining strength. So I worked up to heavy deadlift since I have a good benchmark weight there. Answer: a little decline. Not huge, but just noticeable. Sounds like Jordan needs some more protein/fats. Lucky me.
