Archive for October, 2011

31
Oct
11

10312011

Two days behind…..

I’m feeling really good! My knee is soooooo much better! I only feel pain in the patella right now and only during short ballistic movements (push press/jerk) and the initial bending of the knee during weighted squat movements. The good news is it is not sore whatsoever as soon as I’m done or after, and there is no pain whatsoever doing body weight movements or wall balls. I’m adding some short box jumps on Tuesday. I am pretty sure I just need to work the joint mobility a little more and things wil be fine. Just to be safe, I am getting one more prolozone injection in a week.

On a side note, I also started taking ProAnox Extreme, an antioxidant/anti-inflammatory supplement. I trained hard last week and my soreness was way less than it normal. I like the product and I think the benefits for 40/50/60 year old athletes are awesome.

I can honestly say that right now, I’m feeling good, I’m sleeping good, and I am totally stoked about my training again. Chyna knows me well and she knows her shit when it comes to programming. January 29th is close. She is going to have me where I need to be. It’s time to forget about aches and pains and put in the hard work……

My schedule with work and coaching means that heavy workload days are going to be Tuesday and Saturday. I’m going six days this week, but one day is “active rest.” Here is the schedule that started today:

Monday, 10/31 –

  1. w/u – 5 min row @ 20 SPM
  2. OW Workout – 30-20-10 reps for time of: Wallballs/Burpees (My time was 6:46)
  3. 5×10 Weighted Step Up (5 each leg) AHAP (I did 155#. Slight pain on initial step up)
  4. On the minute for 8 minutes – [ 2 Muscle ups + 3 Ring Dips ]

Tuesday, 11/1 –

  1.  w/u – “Annie”    50-40-30-20-10 of Double Unders + Abmat situps
  2. Box Squats – 1×10 @ 205#, then 3×6 @ 225#
  3. Bench Press – 3×8 AHAP
  4. AMRAP in 12 minutes of: 10 Pullups + 10 Power Cleans @ 115# + 10 Box Jumps @ 20 inches
  5. Reverse Hyper 3×15 @ 40% of 1RM

Wednesday, 11/2 –

  1. w/u – 3x [ 200m Jog + 25 GHD situps + 25 Back Extentions ]
  2. Overhead Squat – 3x Max Reps @ 115#   — Rest as needed.
  3. “Diane”

Thursday, 11/3 – At PD Gym/Active Rest:

  1. 10 minute row (45 seconds easy + 15 seconds FAST)
  2. 5×8 Strict T2B  (rest 60-90 seconds)

Friday, 11/4 –

  1. Warm-up as needed
  2. 8 Rounds:  50 yard Sled Drag (135#) + 100 yard sprint (50 yards out + 50 yards back), rest 30 seconds between rounds.
  3. 3x Max Plank Hold

Saturday, 11/5 –

  1. 2x 800m jog @ 70-75% effort,  rest 2 minutes between runs
  2. Good Mornings – 4×6 AHAP
  3. Back Squat – 5×5 @ 215-245#
  4. 2/2/2/2/2 Power Snatch
  5. AMRAP in 5 minutes of: 5 burpees + 5 pullups
Advertisements
24
Oct
11

10242011

Sorry for being a day late on posting this week’s training.

This week I start putting the knee to the test. Gonna get under some light loads. I did the font squat workout on Friday night and I a still fucking sore! 8 weeks of not squatting under load can do that to you…..

Tuesday:

  1.  w/u – 5 min row @ 20 SPM
  2. 30 Power Snatches for time @ 115#
  3. 3×10 Shoulder Press AHAP
  4. 3x Max Bar Dips
  5. 4×12 Rev Hyper @ 40-50%

Wednesday:

(AM – before your noon class)

  1.  w/u – 4x [ 200m jog + 25 abmat situps + 10 air squats
  2. Back Squat –  1×10 @ 175# + 3×6 @ 205#    (28 reps)

(PM)

  1. “School Boy” AMRAP in 20 minutes of 5 deadliest (bodyweight)/1 rope climb (15′)

Thursday:

  1. w/u – 8x100m Sprint Row, rest 1 min
  2. OW Workout- Complete 40 shoulder to overhead for time (145#) . Every time you put the bar down do 5 lateral jump burpees

Friday:

  1. 2 x  [ 2 mins jump rope (your choice) + 25 GHD situps & Back Extentions ]
  2. 8×25 Yard Prowler Push @ 180#, rest 1 min between pushes

Saturday:

“Time Trials”

One hour to complete each of the following for time (in any order):

  • 500m row
  • 400m run
  • 100 pull-ups
  • 100 push-ups
  • 100 Abmat sit-ups

**************************************************

16
Oct
11

10162011

I started this blog up again with two goals in mind: The NorCal 40 competition at TJ’s Gym on January 29th and of course, the CrossFit Games. The original intention was a 9-12 week strength cycle and then training geared toward those two goals. The knee jacked up my strength cycle, but the training must go on.

Chyna is programming for me. I’m confident that she is the best person to program for me because she sees me day in and day out. She knows what I am good at and what I need work on. She knows what parts of me aren’t 100%, and she is very familiar with my work schedule. Chyna and I have both learned a lot about programming from John Welbourn over the last 18 months. Chyna is really good at putting it together for me. I’m confident that I will be well prepared for both goals.

The programming takes a turn this week. It is geared toward me, whereas the previous nine weeks were good for anyone who wanted to increase their strength. I’ll post my workouts for the week every Sunday night. I will be training 5 days a week with Wednesday and Sunday being the ideal rest days.

On Tuesday this week, I will be getting my second prolozone therapy injection in my right knee, so I won’t be training on Wednesday. We are going to start loading the knee up later this week. Because of the knee injection and work schedule, I will be taking an extra day off from training this week.

WEEK #1- 10/17 thru 10/22

Oct. 17th –

  1.  w/u – 2x [ 500m Row + 25 GHD Situps + 25 Back Extensions ]
  2. Do One World workout with Noon Class.
  3.  4×10 Reverse Hyper @ 40-50% of 1RM Back Squat

Oct. 18th-

  1.  w/u: 300m Row + 30 Abmat situps + 15 Air Squats; 200m Row + 20 Abmat situps + 15 Air Squats; 100m Row + 10 Abmat situps + 15 Air Squats
  2. Bench Press: Find 5RM then -10% Max Reps -20% Max Reps
  3. Bent Over Rows: 5×6 AHAP

Oct. 19th – OFF

Oct. 20th- OFF

Oct. 21st-

  1.  w/u – Your Choice
  2.  One World workout

Oct. 22nd –

  1. w/u – OW Workout
  2. On the min for 10 minutes – [ 1 Rope Climb + 5 HSPU ]
  3. 30 Power Snatches for time @ 115#
Oct. 23rd- OFF
09
Oct
11

10102011

This is the last week of the 9 week strength cycle. I’m really happy that those of you who were able to follow it made some  good strength gains. If you want to thank anyone for your strength gains, thank yourself for putting in the work, and thank John Welbourn. It’s his template.

I’m bummed that I basically missed the entire strength cycle. That’s okay. It is what it is. My knee is feeling a lot better. I’ve been testing it with bodyweight movements and sumo deadlifts, and on Friday, I did an 800m sled drag at 180# (not fun). I’ve felt a little discomfort on some of my workouts, but the good news is there is no soreness afterward. I get another prolozone treatment in 9 days, and I’ll probably start some light back squating a week after my next injection.

I’ll be in another cop school this week (kill me now). Chyna has programmed my week for me working around my schedule (school and coaching). Here is what I’ll be doing this week:

Tuesday: OW Workout.  10 Rounds for time of: 5 DL @ 275# + 7 Burpees + 9 Pullups
Wednesday: OW Workout (minus the 1RM Thruster). 3 Rounds for time of: 25 Wallballs @ 20# + 25 KB Swings @ 53# + 25 Abmat situps
                  : Reverse Hyper @ 150#, 4×12
Thursday: 3x [ 4 rounds of: 25 Yard Prowler Push @ 180#, 50 yard shuttle (25 yards out, 25 yards back) ] rest 90 seconds between sets
               : 5×6 Should Press, AHAP
Friday: Good Mornings, 8×3
          : 10 Rounds for time of: 10 Ring Rows + 10 True Pushups

Next week, Chyna will be programming all my workouts leading up to the NorCal 40 (January 29th). I’ll be posting the workouts and my results on a daily basis. Awesome if you want to follow along, but please remember that she is programming for me, not you. She’ll be programming to address my weaknesses, my injury, and my crazy schedule. I’m really excited to get started and work at defending my NorCal 40 title.

Here is the last week of the strength template:

Monday-  Conditioning Only

Tuesday- Strength

  • Front Squat 60%/5, 70%/4, (80%/4)x4
  • Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Clean 75%/4, (85%4)x2
  • Split Jerk 60%/5, 70%/5, (85%/5)x3
  • Snatch Pull 95%/3, 105%/3

Wednesday OFF

Thursday- Conditioning Only

Friday- Strength

  • Back Squat 60%/5, 70%/4, (80%/4)x4
  • Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Power Clean 75%/4, (85%4)x2
  • Press 60%/5, 70%/5, (85%/5)x3
  • Clean Pull 95%/3, 105%/3

Saturday- Conditioning Only

03
Oct
11

10032011

Sorry for the late posting for this week’s strength template. I’m still in LA and the hotel doesn’t have great internet. Posting this before my workout at CrossFit Balboa.

This is week #2 of the last three week cycle. Chyna will be programming for me starting in two weeks. We will be getting me ready for the NorCal 40 taking place on January 29th. The programming will also be tailored to fit into my work schedule.

For those of you who are healthy, here is this week’s strength template:

Monday:

  • Front Squat 60%/5, 70%/4, (80%/4)x4
  • Clean 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Snatch 75%/4, (85%4)x2
  • Rack Jerk 60%/3, 70%/3, (85%/3)x6
  • Clean Pull 95%/4, 105%/4

Tuesday:

  • Back Squat 60%/4, 70%/3, (80%/3)x3
  • Muscle Snatch 60%/3, 70%/3, 75%/3, (80%/3)x2
  • Bench Press 60%/5, 70%/5, (85%/5)x3
  • Pendlay Rows (85%/5)x3

Friday:

  • Back Squat 60%/5, 70%/4, (80%/4)x4
  • Power Snatch 60%/5, 65%/4, 75%/4, (85%/4)x2
  • Power Clean 75%/4, (85%4)x2
  • Push Press 60%/5, 70%/5, (85%/5)x3
  • Snatch Pull 95%/3, 105%/3

***************************************************