What I've been up to lately...

28 Nov 12

Juggernaut 2.0

10s Wave - Week 2 - Intensification

Snatch

3 x 5 - 90, 100, 105

Weight felt pretty good. I bet I could do it easier if I would do a more comprehensive warmup. I'm just so slow in the morning to get going.

Bench

5 - 140

5 - 155

2 x 10 - 170

1 x 10+3 - 170

Once again, this volume just sucks the energy out of me. I can't remember the last time I did sets of 10 (before last week of course!).

Ring Dips

3 x AMRAP

7/7/10

Woohoo! Double digits. These are still pretty tough though.

I should have done a METCON but I am so freakin lazy in the mornings! Plus, my legs are still pretty much jello from Monday and basketball on Tuesday.

27 Nov 12

Basketball Day!!! We played 3 on 3 full court (on the short court). Quite a bit of running but still fun. My bro-in-law came out for the first time since he had a cyst removed from his arse. He did pretty good, but was breathing hard! Good times.

26 Nov 12

I actually did some foam rolling, and leg swings to warmup!!! I'm on a roll with that. I always feel better when I take the time to warmup.

Wtd Box Jumps

5 x 2 - 10# on 24" box, Rest=60s

Felt pretty easy. Not quite straight leg landing, but pretty close.

Clean & Jerk

3 x 5 - 115, 120, 130

Not bad weight. Doing sets of 5 is a lot though. 

Squats

5 - 155

5 - 180

2 x 10 - 190

1 x 10+8 - 190

Felt good about the range of motion. The weight was light, but I guess it's supposed to be.

GHR

3 x 10

Used my hands a bit, but actually finished them all.

Good workout.

24 - 25 Nov 12

No workouts. Played with the fam, and hung out. Traveled on Sunday back home.

23 Nov 12 (cont.)

Played 18 holes with my Dad and two Brothers-in-law. Me and Pops whooped em, as usual. Granted, my dad certainly carries our team, but I did get a crucial birdie on a par 3 that they bogeyed. Booyah!

23 Nov 12

I went to Crossfit Intrigue in my hometown, Wetumpka, AL. It was pretty fun. Nice place.

Warmup

200 m run

10 ea x leg swings

5 ea x runners stretch

2 rds of

10 Squats

10 KB Deadlift @ 50#

5 Burpees

10 KB Swings @ 50#

10 min of Muscle Up practice

Strength

Push Press

3 x 75#

3 x 135#

3 x 155#

3 x 155#

3 x 165#

3 x 165#

WOD

AMRAP in 15 min of 115# DL and K2E

Add 2 DL and 2 K2E each round

10 rounds + 1 DL

Total Volume= 111 DL and 110 K2E

Pretty good. Did more than anyone else on the leaderboard, and I wasn't even doing that well.

22 Nov 12

Thanksgiving! No workout, unless you count stuffing myself as much as humanly possible.

21 Nov 12

Juggernaut 2.0

10s week - Day 2 - Bench

Hang Snatch

3 x 5 - 85, 90, 100

Really light. Ah, got to start small I guess.

Bench

4 x 10 - 170

1 x 10+5 - 170

Not a big fan of the light stuff, but whatever.

Ring Dips

5 x AMRAP

5/6/5/5/5

Those are a lot harder than bar dips! FO SHO!!!

On the court.

20 Nov 12

Basketball Day!  We had 9 today, so we played 3 full court games.  It was pretty fun.  I played pretty good, but my legs are a little sore from all those squats on Monday.  I can still easily hang on the rim which makes me very happy.  And I'm like 205# right now, I should be flying when I drop back down to 195#.  Woohoo!

Sick and tired of being Sick and Tired!

16-18 Nov 12

I have been battling allergies for a few days and been getting really bad headaches.  Anyhow, I decided to take a few days off to try and get better.  I am also shifting my training programming slightly to maximize my time in the gym.  I based it on Juggernaut 2.0 but through in some additional stuff.  I attached a spreadsheet of my plan.  it's 16 weeks long, so we'll see how long I stick with this one!

19 Nov 12

Current Maxes
Squat 1RM - 315#
Bench 1RM - 275#
Deadlift 1RM - 350#
Press 1RM - 185#
C&J 1RM - 195#
Snatch 1RM - 155#

Juggernaut 2.0
10s week - Day 1 - Squat

Jumping
Wtd 24" Box Jumps
6 x 3 @ 8# Rest=60s
Felt good.  First jump on each set was weird, but I was trying to get to straight legs on landing as much as possible.

Power
C&J
3 x 5 - 105, 115, 125
Did full range of motion on first two sets, last set was more of power but that's because I'm lazy.

Max Effort
Squat
4 x 10 @ 170#
1 x 10+10 @ 170#
Was pretty light, but I guess it's supposed to be.  That last set was more boring than anything else.  Probably could have got 25, but just didn't want to.

I also was supposed to do 3x10 of GHR, but I don't have a good way to do these, and I suck at them, and I suck at assistance work, and I am lazy, and I didn't want to, and I had to go to the bathroom...  I think that's enough excuses.

After a mini Vacay

9-12 Nov 12

NOTHING!  I was traveling all weekend and didn't get a chance to workout at all.  Just a short hiatus.

13 Nov 12

Basketball Day!  Played 3 games of 4 on 4.  Not a bad sweat, but the floor was wet because the ceiling skylights condensate sometimes and drip on the floor.  So I played the first two games at about half speed.  Anyhow, it was fun and got to run.  I even attempted a dunk, but didn't commit to it because I was afraid of falling or missing my wide open layup.  Next time I'll go for it all out!  I had several good jumps, easily hanging from the rim off a short approach.


14 Nov 12

Sick.  I hate allergies.  I decided to take today off and just watch The Walking Dead.  I needed to catch up anyhow, and my throat was raw so I didn't sleep at all last night.  I feel like a bit of a slob, but whatever.

15 Nov 12

Basketball day!  We had 9 again today, which means we played 4 games of 4 on 4.  It was pretty fun.  I didn't shoot that great and I was very sluggish from being sick.  I also tweaked my ankle a bit, but I don't think it will be too bad.  I really believe that my increased lower body strength due to lifting has helped tremendously with my ankle strength and ability to recover.  I used to wear ankle braces all the time and would still roll my ankle and it would take weeks to recover.  Now, it's a matter of hours to get fully functional and a day or two before pain is gone.

I also tried a couple of jumps and found that I was jumping about as high Tuesday when I felt much better.  I think this is good because I know that I can get up there now.  Just need some practice, timing and a little more explosiveness and I'm dunking for sure!

Back in the Fight!

8 Nov 12

My first fight training in a very long time!  I went to a local gym in Houma, LA, and jumped in a San Shou class.  They were actually getting several fighters ready for a fight next weekend so I got to spar with some of them and did a lot of bag work.  We also did focus drills and defensive footwork drills which I am sorely in need of.  I didn't realize how bad my timing and feet have gotten.  Anyhow, it was a smoker and a lot of fun.  Here's roughly what we did:

2 rds x 2 min - Defensive footwork mirroring partner
4 rds x 2 min ea partner - Focus Combo work with partner, focus of footwork and positioning
8 rds x 2 min - Bag work, single combo each time - Jab-Hook-Upper, Front Kick-Jab-Cross, etc
6 rds x 2 min - 80% Sparring

Finisher
25-15-5
Burpees over partner
Partner at 6" while other partner completes burpees
Approx 4 min to complete
HOLY CRAP!

I am seriously not in fighting shape.  I can still throw my hands and kick with good power, but I am sucking wind.  Luckily for me, I can take a hit and keep pressing.  Lots of these kids want to do moves they've seen in movies or TV but have never had a real fight.  So I wanted to show them the difference.  After I slammed a kid (I say kid, he was 20) that tried some spinning back kick thing, they started to catch on.

Anyhow, good times.  Not sure when I'll get to do it again, but I may try to work mor on my bag at home.  I really like hitting things!

7 Nov 12

Went to a box for the first time since I was in Fresno in July.  But I didn't do a group session there, just went and worked out.  So this was my first group WOD since over a year ago.  It was pretty fun.  I went to CF Houma, in Houma, LA.  There was only 5 of us including the trainer but it was still good.

Strength
Snatch Grip Deadlift
5 x 135#
5 x 225#
5 x 245#
5 x 265#
Felt pretty good, but my grip was really what limited me.  Anyhow, my back is a little sore now, but it was probably good that I did snatch grip instead of standard because I tend to overdo it when I do standard.

WOD
"Annie"
50-40-30-20-10
DU
Situps
9:09 PR (Last time I did this it was 17:30!!! Course that was like 2 years ago!)

I got a horrible headache after the first round, but pushed on and it went away.  I actually got my last 2 sets unbroken on DU which I was very happy about.  I think that's a pr for UB DU but I'll have to check.

Finisher
Side Planks
2 x 70s ea
OUCH!  Those sucked.  Haven't done that in a while

Headed to Houma!

6 Nov 12

Basketball Day!!!  We actually had 11 today!!!  We played 3 or 4 full court games.  I played pretty good, didn't shoot great but pretty good.  I was missing shots i normally hit and hitting shots I thought I had no chance with.  Anyhow, it was a great run.  I also just hopped up and hung on the rim with two hands 4 or 5 times randomly.  It wasn't even hard, just one or two steps and boom, I was up there!  I think the Olympic Lifting and the strength training are definitely paying off, because I'm doing about 0 plyos!

I'm going to be in Houma, LA for a few days, and I've already lined up some pretty cool places to workout.  Going to two CF classes at one of the local boxes, and going to a kickboxing (San Shou) class thursday night!  I'm really excited.  I haven't been to a martial arts class in a long time and I'm excited to see how my increases in strength have helped my striking!  STOKED!

Back from the field!

I'm Back!!!


2-4 Nov 12

Had to go to a an ORE (Operational Readiness Exercise) starting Friday at 0400 and going until Sunday at 1700.  Needless to say, there was no time for working out as we were constantly in and out of MOPP gear and being attacked and trying to accomplish construction equipment.  But did have a little bit of fun, I attached a picture of me during the MOPP Level 2/Full Battle Rattle Pullup competition!  Which I tied for the championship with 3.  I normally weigh about 200# but with all that crap on I weigh about 240-ish.

5 Nov 12

Back to good ole Gym De Hose B!

Oly Lifts
Snatch, Rest=30s
Warmup - 1 x 3 @ 95#
3 x 1 @ 105#
1 x 1 @ 115#
1 x 1 @ 120#
1 x 1 @ 125#
3 x 1 @ 120#
2 x 1 @ 115#
I felt great on these!  I was throwing 120 and 125 up like it was nothing.  Really happy to have a good run of these for a change.

Clean & Jerk, Rest=30s
3 x 1 @ 145#
1 x 1 @ 155#
1 x 1 @ 165#
1 x 1 @ 175#
3 x 1 @ 165#
2 x 1 @ 155#
Didn't feel as good about these as I did about the snatches but still pretty good.  I kind of tweaked my left elbow on the second 165# with an awkward catch, but not bad.  Was able to finish and no soreness now.

Strength
Squat
5 x 135#
5 x 185#
5 x 225#
5 x 270#
5 x 270#
5 x 270#
These also felt pretty good.  Still using the bench for depth check, which I think is a little high, but after my next reset I'll drop weight and go for full depth squats.  Right now, it's too parallel.

Good workout, originally wanted to do 3 x 5 of Press, but I ran out of time.