Week of February 7th 2016

Can’t belive how long it’s been since I did a last post. A Few Changes

So I’m still working on an injury, lower back is all tight and left hip flexor etc which causes me some issues.  I’ve had it lock up on me so I’ve taken pills and had an MRI which is good as it shows no real damage, however I have to start making some changes.

I’ve also started on WAG (Working against Gravity). new eating program which allows me to eat what I want as long as I keep in the P/C/F levels prescribed.  it’s been about 16 weeks and although not a lot of weight lose, body shape is noticeable..

This weeks workouts.

Day 1 (Monday)

  1. Power clean from the blocks @mid-thigh, build to a moderate single in 10:00 – hit 175lbs.
  2. Push press, 4-4-4-4, 2:00 rest – 185lbs.

+

5 sets: –  this was tough, i’ll have to admit legs were burning at the end of this.. but I still ove the Assault bike ?

3:00 assault bike @high effort

3:00 rest

Lunch time I went down to the office gym and I did some Chest/Tricep workouts.  I been doing the same movements for a few months now and I’ve been looking around and next week will make a few changes to the movements

Day 2 (Tuesday)

  1. Strict pull ups, AMRAP in 4:00 – I still struggle with this, I can’t get a full one but I managed to get a few in the time frame, it’s amazing how fast time ticks by.
  2. 1-arm DB row, 3×8-10/arm, :30 rest between arms, :60 rest

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10:00 @80% – 4 Full rounds

50m farmers carry, light

50 single unders

2 wall walks

1 rope climb

  • Went for a Swim tonight as well.. I swimming , busts my ass but feels good.

Day 3 (Thursday)

For 15:00

1st- 5 toes to bar

2nd- 25m moderate sled drag – 200lbs

3rd- 10 step ups

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5:00 assault bike max calories – 64 Calories

 

Day 4 (Friday)

  1. Bench press, 8-6-6-4, 2:00 rest between sets

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AMRAP in 10:00 – 10 Calories short of 4 full rounds..

10 ring rows

50m light prowler push – Swapped out the prowler with weighted (20lbs) vest runs, up and down a flight of stairs.

12 assault calories

 

Day 5

30:00 assault bike, off every 5:00 for 10 hand-release push ups

+

every :60 for 8 sets:

4 pull ups

8 DB push press

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Week of November 30th

Day 1

  1. Power snatch clusters, 3×1.1.1.1, :10 between singles, 2:00 between sets – 140lbs after a couple of tries. Some times you have them sometimes you don’t
  2. Back squat, 3×3-5, 2:30 rest – 275 for 3, then put on 300 for 1. not my top 1rm but working on it.

+

5 sets:

40 single unders

6 burpees

:60 rest

100m run

:60 rest

 

Day 2

 

A1. DB bench press, 3×6-8, :60 rest – 75lbs are easy for 6.  Been doing chest work every monday lunch time

A2. 1-arm overhead DB carry, build to a tough 50 meters

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8:00 @85% of [6 toes to bar + 6 power snatches, 75 + 200m run] – with 1 minute to spare end of the power snatches on the 3rd round so i ran.

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8:00 @85% of [2 wall walks + 8 box jump overs + 1 rope climb ] – 1 round, terrible. the local coach had me fill in for a partner for some runs and core holds..

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Not for time: – Ran out of time for this..

800m sled drag, light

 

Day 3

 

35:00 airdyne @ easy pace, off every 7:00 for mobility

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  1. Weighted strict pull ups, 3×3-5, 21×1, 2:00 rest
  2. Scap push ups, 3×10 controlled, :60 rest

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5 sets for even times: – never managed to get this done at all…

10 KB swings, 53

10 hollow rocks

15 HR push ups

50m shuttle run

:90 rest

Day 4

 

  1. Front squat, 4×2-3, 20×1, 2:00 rest – 275lbs for 2.

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For 15:00

1st- 6 thrusters, 75

2nd- 5 burpees

3rd- :30 double unders

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3 sets not for time:

:20 L-hang from bar

50m bear crawl

 

Day 5

 

  1. Hang power clean, 1-1-1-1, 2:00 rest – finally managed to get 205lbs on it after the third attempt.
  2. Farmers carry, build to a tough 40 meters

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4 rounds for time: – 10:50.

200m run

7 overhead squats, 95

5 pull ups

 

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Week of November 23 2015

Day 1

  1. Power snatch clusters, 3×1.1.1.1.1, :10 between singles, 2:00 between sets –  Managed 145lbs for this. Felt good to be lifting again. had a couple of drops and i’m not ready to go to 150 yet.
  2. Back squat, 3×4-6, 2:30 rest – Good weight, 235-255.. would like to get back to heavier but at the risk of injury.

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4 sets:

For 2:00

10 alternating DB snatches

8 step ups/step downs

AMRAP burpees in remaining time = Burpees = 10,8,7,10

:60 rest

 

Day 2

 

A1. DB bench press, 3×8-10, :60 rest

A2. 1-arm overhead DB carry, 3x25m/side, :60 rest

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8:00 @85% of [6 burpees + 6 toes to bar + 200m run] – end of the third round had 30 seconds left so went for the run.

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8:00 @85% of [1 rope climb + 8 box jump overs + 6 stone over shoulder] – 2 Full rounds – Tired on the rope climbs..

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Not for time:

800m sled drag, light

 

Day 3

 

35:00 airdyne @ easy pace, off every 7:00 for mobility – Still enjoy this. took up most of my morning so i had to come back and do the rest in the afternoon.

+

A1. Strict pull ups, max in :60, :60 rest – Terrible!! 2. but on a plus side i’m getting higher on my pullups. I’m able to get my eyes over the bar on a strict and the kips feel better, i almost hit CTB ones later in the week.

A2. Scap push ups, 3×10 controlled, :60 rest

+

4 sets for even times: times were = 2:10, 2:06, 2:06, 2:06.  hitting 15/16 DU each time i skipped.

12 KB swings

10 sit ups

30 double unders

15 HR push ups

:90 rest

 

Day 4

 

  1. Front squat, 4×3-4, 20×1, 2:00 rest – 265 for 2, then 275 for 1 and 285 for 1..

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For 15:00

1st- 8 wall balls, 20 to 10

2nd- 6 axle deadlifts, moderate/tough

3rd- 2 wall walks

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3 sets not for time:

:20 L-hang from bar

50m bear crawl

 

Day 5

 

  1. Hang power clean, 2-2-2-2, 2:00 rest – 185 not an issue, 205 couldn’t get under the bar. might need more finesse and supplementary work for these.
  2. Farmers carry, build to a tough 50 meters

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AMRAP in 10:00 – almost finished 3 rounds. was 70 meters short of completing..

6 hang squat snatches, 95

200m run

6 pull ups

250m row

 

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Week of November 16th

Day 1

A Power snatch, 10:00 technique/speed work at light/moderate weight – hit 140lbs comfortably. I don’t think that i’ll go much higher than this too quickly until i do some more at this weight. Back feels good just want to make sure i hit it.

  1. Back squat, 6-4-4-2, 20×1; 2:00 rest – Good Weight (Can’t remember exactly..)

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AMRAP in 8:00 – 2 Rounds only.  Still don’t like doing burpees but my back wasn’t suffering too much.. Still have issues with DU’s!! Some days are good some not.

8 burpee box jumps

30 double unders

50m farmers carry, 70/hand

Day 3

35:00 airdyne @easy pace, off every 7:00 for mobility – Still like this machine. 250-300 calories in this session and 10 miles. hit 20mph on average during the 7 mins and i’m getting better where i don’t have to shake out my arms too much.

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A1. Ring push ups, 3×10, :60 rest

A2. Shoulder taps, 3×8-10, :60 – Couldn’t manage these so just held a handstand..

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3 rounds for time – 8:13. This was terrible. My shoulders were busted from swimming the night before so DU’s were Singles, rope only went half way.  Mentally I just didn’t have the desire to go FAST, just do it..

  • 35 double unders
  • 1 rope climb
  • 10 power cleans, 95
  • 100m run

Day 4

  1. Front squats, 4-3-3-2, 20×1, 2:00 – 255lbs for 2. Felt comfortable. nice to know that all my strength hasn’t left.

+

For 14:00

  • 1st: 6 alternating pistol squats
  • 2nd: 8 axle deadlifts, moderate
  • 3rd: 8 wall balls, 20 to 10

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  • 3 sets not for time
  • :10 l-sit
  • 12 hip extensions

Day 5

  1. Hang power clean, 2-2-2-2, 2:00
  2. 1-arm overhead DB carry, 3x60m/arm, :60 rest

+

Amrap in 10:00

8 shoulder to overhead, 95

10 box jump overs

50m shuttle run

2 wall walks

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Week of November 09th 2015

So I’ve been out for a few weeks and some major changes.  Chat with my Coach decide that we change some of my programming a few weeks ago and it’s been good so far.  Into my 5th Week of training and so far it’s going well.  plenty of stretching between sets must be helping, building slowly.

I’ve also

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Week of September 7th 2015

**FUCK**

**FUCK**

**FUCK**

**FUCK**

That’s how I feel right about now.  I had some time off for an injury, took vacation days and tried to take it very easy.  Came back and I had a great 2 weeks, I was working out 5 days, extra workouts twice a week and was feeling great.  3 day weekend rolls around and a beach birthday party for my daughter which completely wiped me physically, wake up Tuesday thinking something’s not right so a take it easy at the gym to the point of cutting it short and going home.  Wednesday I’m back to the pain and lack of movement to the point where I’m now standing at work all day long.

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Week of August 24th, 2015

After weeks of Recovery and Resting and a 7 Day Disney Cruise (eating everything that’s not so good for me) I’m back!!.

We managed to get 2 workouts on the boat and they felt good. first one I programmed, I took my skip rope and we did some tabata work on the running deck… the other one we joined one of the classes and it was a bit of a struggle but got through it.

I had a metabolic test done on the boat and though the numbers were not the best it wasn’t that upsetting either.  Not sure how accurate it was but test said I was 248lbs and 26% body Fat.

So I’m Back on the island, started working out again and started to eat properly as well. I feel good, I feel back the way I was before my injury, a little muscle soreness but good.

**Update**, so it’s Friday mid Day and I feel pretty good.  My Diet is back on point, and when I weighed in on Wednesday I’m down 1.5lbs and I feel good.  I’m eating every 2-2.5 hours, good food and my cravings haven’t hit(yet). I hoping to keep this up, Monday I included some Chest/Tricep work at Mid Day and I’ve done my RomWod work 3 times this week

Week 1 so get my muscles to realize what I’m doing and wake up.. planning to try and get in a Swim night, a Cycle and possibly some Sprint work as well as what Pat Programs..  Hopefully in a month’s time I won’t be broken again! **Determined**

Day 1

A1. 1-arm DB seated overhead press, 3×8-10/arm, :60 between arms, :60 rest – 2nd and 3rd Set with 55lbs @ 10Reps.

A2. Wall walks, 3×3 slow and controlled, :60 rest

+

4 sets for even times: 8 burpee box jump overs, 15 hollow rocks, 50m shuttle run – These weren’t too bad. did hollow holds rather then rocks but held for count of 15(ish).  2:15/2:15/2:25/2:11

2:00 walk rest

Day 2

For 18:00 1st: 1 rope climb, 2nd: 6 alternating pistol squats, 3rd: 5 toes to bar – Thanks Marc Tucker one of the local box coaches, reminded me about foot placement for the rope climbs.  I missed one set completely, but the others I was so locked in my feet and grips on the new Nano 5’s that sliding down was a learning curve but I was pleased to feel so secure going up.

+

3 rounds for time @80% – 6 stone over shoulder, 10 HR push ups, 40 double unders – This took me longer than I wanted to. 10:30 DAMN DU!.  I still struggle to sting them together but managed a new PR in the last set 23 in a row!

Day 3

Front rack weighted step ups, 3×16-20, 2:00 rest – Tougher than it seemed and I was wise? not to put too much weight on. 1st and 2nd Round 65lbs, last round 75lbs. 16 reps each round. Need to take a break for a second midway so that I can shake out my arms,

+

AMRAP in 10:00 – 200m run, 5 pull ups, 5 ring dips, 25m heavy sled drag – This felt good.  Run was OK, not a great runner, 5 Jumping pull ups, Dips I had my toes on the floor and the Sled had 3x45lbs plates and I was running it up and down the road. So managed 2 Full Rounds and three PU’s.  Time always seems to go by so fast..

+

3 sets not for time: :20 L-sit accumulation, 9 glute-ham sit ups – Accomplished!! no hip issues with the GHD, getting three at a time.

Day 4

3000m row @easy pace – 16:30mins, real easy pace. Feeling the soreness for sure but I don’t mind rowing.

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8:00 @85% of [10 step ups w/step down + 10 KB swings + 100m run] – 4 Rounds, took the first round to get into the rhythm and was feeling good at the end.

4:00 rest

8:00 @85% of [50m bear crawl + 6 DB shoulder to overhead + :15 handstand hold] – 2 Rounds, Bear Crawls were tough on my Shoulders and Hamstrings. Never quite sure if this is a slow movement which burns or something that should be done a bit faster to try and get through them (potential of breaking form) – 55lbs Dumbbells, with a small dip.

4:00 rest

8:00@85% of [14 wall balls + 3 dead hang to inverted + 4 alternating turkish get ups] – 1 Round + wall balls.  In practice I was able to get one Dead Hang to inverted but By time I got here I was busted. My stomach was looking for something and when I finished I was on the ground, felt like I could just fall asleep.

Day 5

A Front squat, 10×2 @60-65% of 1RM, begin a set every :60 – 205lbs  Felt good..

+

30 Clean + Jerks @ 95lbs, take equipment out 150m and at 3,2,1. collect and setup bar. (Three Trips) – Still takes sometime to run this, of course mentally I’m trying to preserve energy for the C+J.  Total time to get back with all the Gear just short of 4 mins.  Total Time to finish 7:11.. Rep count 10,5,5,5,5.

 

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Week of August 3rd, 2015

Short week last week as it was a 2 day holiday and the box was closed so we went away to Toronto, so back monday afternoon so started again Tuesday.  Friday off to Disney cruise so just a couple of short weeks.

Day 1.

A1. DB overhead press, 3×3-4/arm, :60 rest – worked up to 65lbs per arm for 4 reps.

A2. 1-arm farmers walk, 3x50m tough, :60 rest – 2 rounds with 75lbs, 1 round with 95lbs per arm.

+

5 sets for even times: – Each set took 1:30 (plus or minus a few seconds.)

6 burpee box jump over

12 hollow rocks – Still doing static holds.

50m shuttle run

2:00 walk rest

Day 2

 

For 15:00

1st: 1 rope climb – better climbs, got a great rope burn.

2nd: 6 burpees

3rd: 8 alternating pistol squats -Assisted (between the uprights of the rig)

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8:00 @85% of [5 pull ups + 6 stone over shoulder + 40 double unders] – 3 Rounds. Keep trying the double unders hit 22 unbroken the other day. Nano’s are nice don’t feel it on my toes as much when they hit.

+

200m heavy sled drag – Forgot to do this..

 

Day 3

 

  1. DB rear foot elevated split squat, 3×4-6/leg, :60 between legs – 45lbs & 55lbs for 6. 65lbs for 4 reps

+

AMRAP in 10:00 – 2 Rounds and 3 Wall walks.  Had 10 seconds to get a couple of T2B, but the gym area filled up and i was blocked..

3 wall walks

5 toes to bar

7 front squats (95)

200m run

+

3 sets not for time:

:20 L-hang from bar

7 glute ham sit ups – So much better, not sure if it’s related to the Accupunture i’m getting but was able to get 5 unbroken and i don’t feel any hit pain.. going all the way to the bottom on my hands and all the way up..

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Week of July 20th 2015

So i’ve been out for a while and silent…so what happened.

So a few weeks ago we were going through the normal monday morning session, Snatches and with a 1 rep max of 150 I managed to get under 145lbs three times but never managed to stand up, i wasn’t tight in my upper body and it fell forwards with the except of the last set which fell back and I didn’t move forward fast enough and the bar bounced off my sacrum.  I thought no mind and continued the session.  Tuesday rolled around and it was a bit tender but didn’t stop me from doing 195lbs clean and jerks..  Wait till Wednesday!!!

Came with a vengence and my entire lower back from ribs to hips locked up and i couldn’t move without extreme pain, not as bad as kidney stones but pretty bad.  I couldn’t function properly for 2 weeks. I say my Chiro, massage and Physio and rest with some minor relief.  It wasn’t untill i had some accupunture done with a Locum and OMG she went deep and many and it’s the first time in a long time that i’ve some relief from tightness in my hip.  I’ve spoken with someone else recently and she advised me to see someone at the End of August (he’s a busy man) who does official myofascial release..

i’ve got a couple more vacation periods where i’ll be on/off at the gym and we’ve had a change in the programming for the next month for recovery and more movement which is good.

Day 1

A1. DB overhead press, 3×4-6/arm, :60 rest 45/55/65 (last set was tough but made an effort not to incorporate any hip drive)

A2. 1-arm Farmers walk, 3×50/arm tough, :60 rest – 75lbs..

+

4 sets for even times: 3 Mins give or take on these.. Step ups took the longest and i was able to do hollow rocks rather than holds..

50m shuttle run, 15 alternating step ups, 10 hollow rocks, :90 rest

Day 2

For 12:00

Evens- 6 burpees – Done in 18 Secs consistantly per round

Odds- 10 row calories – about 40-45 seconds to get these done.

+

For 12:00

Evens- 35 double unders – Still got an issue with these.  I managed to know out 20 in a row first round then it was shit every round after that.

Odds- 1 rope climb – Managed to get up the rope everytime with 2 Full pulls. I think that the shoes are still a bit of an issue as they slip but the newer ones i have are better than the last. Nano 5.0’s next week

+

200m heavy sled drag – 4x45lbs plates.  It was heavy I pulled it had a couple of stops only..

Day 3

  1. DB rear foot elevated split squat, 3×6-8/leg, :60 between legs – 45lbs per leg per set.. 6 each.

+

AMRAP in 10:00 – 2 Full rounds + 1 Wall walk.  Time was off as i had to move to another rig to do the T2B and these are tough. doing singles. I’ve got senstive hands and i’m still too fat..

14 overhead weighted walking lunges, 25# plate, 2 wall walks, 7 toes to bar, 200m run

+

3 rounds not for time: :20 L-hang from bar, 5 glute ham sit ups

Day 4

3000m row @easy pace – Easy Pace. Still managed to get 14:29.0 to finish. it’s still hot out there.

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10:00 @ 85% of [150m row + 8 alternating pistol squats + 12 alternating step ups] – 3 Rounds and 8 Pistols.  All Pisols were assisted, hung onto the rig uprights but tried not to pull myself up.  Shoes i have are very comfortable but not very practical for the sport i do.

+

10:00 @85% of [50m bear crawl + 30 double unders + 6-8 ring dips] – 1 Round + Bear Crawl.  These were touch, hamstrings and shoulders were screaming, and I couldn’t hit a single DU!!!  I did the Ring Dips on my Tip Toes with the hope of keeping as much weight on the rings as possible. I would say that i was about 95% doing Single Dips.

Day 5

  1. Front squat, 10×3 @ 55-60% of 1RM, begin a set every :60 – FS @ 185lbs. felt good.

http://trainingandstirring.com/client-wod-31/ This was horrendous.  Sitting at 80% Humidity, i started to get hunger pains an obvous indication that i need help with nutrition. Pat would you recommend a particular group/Person to help?  So managed to get through 2 rounds plus TGU in 18 Mins..  I started to go down hill rapdily, of course still too heavy for effective pullups. I died on this, tank went empty and i struggled so i stopped to ensure that i didn’t hurt myself..

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Week of June 8th 2015

So far a good week.  My right knee is a bit sore by the kneecap but trying to work through it..

Day 1.

  1. Squat snatch clusters, 4×1.1.1, :10 rest between singles, 2:00 between sets – This is a work in progress. I think that i’m getting the movement back my starting position is stronger and i’m getting under the bar faster, hitting the bottom every time.  I hit 135lbs – Miss-Miss -145lbs -Miss-Miss-145lbs.  it’s only 5lbs off my PR 1 rep max set almost 2 years ago.  I feel that i’m moving forward in this..

B1. DB Bench press, 3×6-8, :60 rest, try to do these in the office gym with heavier weights – hit 75lbs, tried 95lbs as the next weight and no dice..

B2. Farmers walk, 3x50m with 70/hand

Day2.

  1. 3 deadlifts + 2 hang power cleans + 1 split jerk, build to a max of the complex – 195lbs. I missed the 1st PC hit the 2nd one and then forgot to do the split jerk.

+

For 8:00 Evens-1 rope climb (space was busy so did PU), Odds- 30 double unders – Getting better at DU’s hitting 24 1st round, then messed up and hit 24 again last round.

+ For 8:00: Evens- 12 KB swings, Odds- 6 ring dips.

Day3.

  1. Front squat, 8×2@60% 1RM, begin a set every :60

+

3 rounds @ increasing effort: 8 DB thrusters, 35/hand, 10 burpees, 15 GHD sit ups

2:00 walk rest – I hit about 4 Mins each round +/- 10 Seconds each round.  The GHD’s are tough, i managed to get sets of 2/3.. but i got through all 15 per round. a little tough on the left hip flexor.

+

3 rounds not for time: 3-5 pull ups, :60 front leaning rest on ground

Day4.

A – Sntach Grip DL 4 Rounds 3x3x3 – 235lbs on the bar. no issues other than my thumbs were crushed afterwards.

I only did 1 round of the workout i didn’t have the energy, i wasn’t feeling it, i was hungry. just wasn’t my day.

Day 5.

A. Work up to a tough OHS Single. Last time James i did these was sometime ago, as i seem to keep missing my friday workouts for one reason or another.  Today was a strong day 185lbs, which is 20 lbs over the lasttime we did them Yah!!

B. Client WOD wasn’t posted this morning so i did the class workout.

12 min AMRAP – 200m Run, 5 Power Cleans + 3 S2OH @165 – Managed 5 complete rounds, non stop running with 46 secs left on the clock i stopped.

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