Power Up, and Fight Cancer with Exercise

The following is an excellent article written by Melanie Bowen about the power of fitness to fight cancer as well as improve morale and state of mind.  I think she is right on target with her hypothesis.  Take a second and check it out.

Power Up, and Fight Cancer with Exercise

New studies show that exercise could be a secret weapon in the fight against cancer. Along with proper nutrition and medical care, exercise is one of the most important things that patients can do to combat the physical and emotional challenges that come with a cancer diagnosis. Based on evidence from ongoing studies on the most common types of cancer, the American Cancer Society has released updated diet and exercise guidelines that urge patients to stay active.

All cancer patients and survivors should engage in at least 150 minutes of moderate exercise each week. This is the same level of activity recommended for healthy adults.

Cancer patients should complete a strength-training regimen at least two days a week. Patients with breast, prostate and blood cancers all benefit from improved muscular strength, endurance and aerobic fitness.

Avoiding inactivity is the golden rule for cancer patients. After a diagnosis, patients are encouraged to resume their normal activities as soon as possible.

Experts from the University of Pennsylvania School of Medicine say that exercise is an excellent way to stabilize a patient's weight during treatment. Breast cancer patients and individuals with tumors that affect the endocrine system sometimes gain weight during treatment and have difficulty shedding the extra pounds. Other patients who have gastrointestinal cancers or conditions that affect their appetite may lose weight during treatment. Exercise helps individuals in both groups control their body mass and stimulate their appetite in a healthy, natural way.

Even patients who have untreatable forms of cancer or are receiving palliative care for mesothelioma can benefit from physical activity. Regular exercise promotes physical and emotional wellness. While exercise cannot cure cancer, it does improve patients' quality of life, and there is substantial evidence that cancer patients who exercise and remain fit while the disease is in remission live longer, healthier lives. Experts agree that the same things that reduce an individual's cancer risk can help prevent the disease from recurring. These include regular exercise and a diet rich in fruits, vegetables and whole grains.

These official exercise guidelines apply to patients affected by most major cancers. It's not clear yet how exercise may benefit patients over the age of 65. The American Cancer Society encourages all cancer patients to discuss their diet and fitness regimen with their doctor, oncologist or a registered dietitian who is certified in cancer care. If exercise makes you feel better, that's the best reason to do it.

 

Sorry, been doing a lot of military stuff lately.

I have been super busy with travelling and training lately.  Learning a lot, and actually getting a great workout during my training which doesn't make me feel so bad about missing workouts.  However, I have been eating like CRAP!!!!  I think that has taken a toll on my motivation in the gym.  Need to get that under control.

7 Mar 13

MU
5 x 3
First 3 sets were with feet on the ground, and last two were using a very thin band. I like using the band, never tried that before. Need to use a little lighter one though. I think I just need to work on my pull strength a lot.

WOD
CF Open 13.1

17 min AMRAP
40 Burpees
30 Snatch - 75#
30 Burpees
30 Snatch - 135#
20 Burpees
30 Snatch - 165#
10 Burpees
Snatch - 210#
Total Reps= 106

I got through 6 at 135#, but I missed 4 reps! I also rested a lot because I figured there was no way I was getting passed the 135# round. I did find a glaring weakness in my Snatch technique, I'm using way too much shoulder! I could tell because I missed my first 135# because my second pull was terrible and I could feel it all in my shoulders. After that I really worked at exploding off the floor. Missed a few more later, but 135 is heavy for me!

8 Mar 13

Low Hang Snatch + Hi Hang Snatch + Push Jerk
7 x 1
135, 145, 155, 165, 175, 185, 195
Felt good. I know I can get 205!

a) Push Press
3 x 3
185, 195, 205 - PR

b) Bentover Rows
3 x 5
135, 145, 155

Squat
5 x 205
5 x 225
5 x 265
3 x 275
3 x 295
Those were as deep as I could go. Got pretty heavy by the end.

Also practiced my Handstand Press, but my arms were smoked and my balance sucked.

10 Mar 13

I had a nice 2 mile run to warm up. The gym near my lodging is closed on the weekends, WTF?!

ME Bench
5 x 115
5 x 135
5 x 185
5 x 205
5 x 225
2 x 245

They were ugly, and maybe half depth. It was crap!!!

Front Squat
5 x 45
5 x 135
5 x 155
3 x 185
3 x 205
1 x 225 - PR!!!

Felt good. Good depth, kept tight. I know I need to get a lot stronger in this position as well as my OHS, I think that is really limiting my Oly lifts.

Well, I have been really busy this week and been doing a lot of training so my workouts have been sporadic and less than stellar. Anyhow, here's what I've done:

11 Mar 13

Warmup
3 rds of:
10 Pullups
10 dips
10 Knees to Elbows

WOD
10 min AMRAP
10 KB One Arm Snatch 30# (5 ea arm)
20 Double Unders

6 rds + 5 snatches
Felt pretty good, but my Metcon ability is still pretty weak. Really need to work on that.

13 Mar 13

Hi Hang Snatch
Work up to heavy set of 3
45, 95, 105, 115, 125, 135-F
My head was pounding and I couldn't get under anything.

DE Deadlift
10 rds of EMOM 2 x 225
Got through it but my head hurt so bad, I had to leave.

15 Mar 13

Squat Clean
Work up to 3RM
45, 95, 105, 115, 125, 135, 145, 155
Once again my head decided I was done. WTC?

DE Bench
12 x EMOM of 2 x 155
Had to use the Smith Machine

Side Note: Every day I went to the gym here, at least 50% of the peole in there were doing some variation of curls/bicep exercise. I had no idea you could do an entire workout of nothing but biceps. I was the only person that did any lower body (except one kid attempting to deadlift and luckily it was light cause he would have hurt himself).

Another day, another workout

5 Mar 13

Snatch Pull + Hang Snatch
10 x 1
45, 65, 65, 85, 85, 105, 105, 125, 125, 145
I think I tied my PR but I'll have to check.  It felt good, I could have gotten 155 I think.

a) Snatch Pulls
3 x 5 - 155, 175, 175
Weight was pretty good, struggling to get it very high on the last few reps.

b) BTN Snatch Grip Press + 1 OHS
3 x 3 - 95, 85, 85
My left shoulder really limited me on these.  Felt like it was about to pop out on every press.

3 rds
GHD Situps -15
Nose and Toes to wall - 60 s holds
Got 50 ish on each handstand,  it was tough having only my nose and toes on the wall, I kept wanting to roll forward and found myself doing a freestanding HS more than not.

Decided not to do a METCON today.  Still a good workout.  It's awesome having all the equipment, not too mention someone to help fix form.

Another day, another workout

5 Mar 13

Snatch Pull + Hang Snatch
10 x 1
45, 65, 65, 85, 85, 105, 105, 125, 125, 145
I think I tied my PR but I'll have to check.  It felt good, I could have gotten 155 I think.

a) Snatch Pulls
3 x 5 - 155, 175, 175
Weight was pretty good, struggling to get it very high on the last few reps.

b) BTN Snatch Grip Press + 1 OHS
3 x 3 - 95, 85, 85
My left shoulder really limited me on these.  Felt like it was about to pop out on every press.

3 rds
GHD Situps -15
Nose and Toes to wall - 60 s holds
Got 50 ish on each handstand,  it was tough having only my nose and toes on the wall, I kept wanting to roll forward and found myself doing a freestanding HS more than not.

Decided not to do a METCON today.  Still a good workout.  It's awesome having all the equipment, not too mention someone to help fix form.

Back from being sick

4 Mar 13 First workout back after two weeks of being sick. Man, I have no energy! I was smoked quick! @ Lightning Crossfit on Eglin AFB Warmup 500 m row 3 rds 10 squats 10 Hand Release Pushups 10 Lunges Squat Cleans 8 rds of 2 emom @ 85% 1RM Used 155, felt pretty good, concentrate on getting in a deep squat, also got a few pointers about shrugging the weight up and not swinging it out. WOD 12 min AMRAP 8 Ring Dips 10 KBS @ 32 kgs (72#) 12 Box Jumps 24" Did 3 rds as RX'd then had to drop weight on KBS to 20 kgs and got 2 more rounds. Cash out 30 GHD Situps Good workout but I felt pretty bad the entire time. Just had no energy. The box jumps and KBS really took it out of me.

Rest Week done, New Program awaits!

Well, I just finished a 12 week strength focused program and saw very good gains.
About an average of 20# gain on my 5RM for each lift (Squat, Deadlift, Press, and Bench).  I'm pretty happy with the gains I made with my olympic lifting as well.  Still need to focus on form but you gotta start somewhere.

My new program will is a 3 on/1 off schedule, with Olympic lifting twice each 3 days, and Westside style primary lifts. There is also one heavy metcon per 3 days, as well as gymnastics progressions each day.  Essentially it is a 8 day cycle.  I attached a spreadsheet below for the first cycle:

Anyhow, I've added plyos in as well.  I'm calling this my power phase, to be followed by my plyo/speed phase.  Here's what I've done so far:

17 Feb 13

MU Progression
10 ME false grip hangs
I can barely hang at all in a false grip. If I keep my arms bent I can manage it, but certainly not full extension or turn out. That was disheartening.

Double Unders
3 x 20
The last set I got all 20 UB. PR!!

Hang Power Clean
5 x 45
5 x 135
3 x 145
2 x 155
2 x 165
2 x 175
1 x 185
1 x 195
3 x 155
I think that 195 is a PR, but not sure. I know it's my full C&J PR.

ME Box Squat
5 x 155
5 x 185
5 x 225
5 x 275
5 x 305
Not bad, felt good with 305. PR!!

18 Feb 13

Advanced Tuck
5 x ME
5 s/5 s/7 s/7 s/7 s
I can push my legs out with arms slightly bent but can't hold it for any real time.

WOD
21-15-9
225# Deadlift
24" Box Jumps
Ring Dips
14:14

Strength was fine, I just didn't have much gas in the tank. I did ok on the ring dips, and got my last set unbroken. Gotta start somewhere I suppose.

19 Feb 13

Sick baby. Got up at 3:30 and then she didn't go back to sleep. Poor baby was throwing up and had a fever. So I didn't get to workout and had to leave early to go on a QA trip.

20 Feb 13

L-Sit to Headstand Practice
5 attempts
Only missed two, but felt good. I bet without shoes I could have made it through the tuck transition easier and my feet wouldn't have been so heavy.

Weighted Box Jumps
5 x 3 @ 30" with 8#
Actually missed my last jump on my second set. I almost ate it hard! Anyhow, I have to pay attention on 30, 24 is pretty easy but 30 I have to focus on every rep. Good stuff.

DE Bench
5 x 135
5 x 155
12 x 2 - 175 Every 30s
Got pretty tough on the last two sets, but tried to be as dynamic as possible.

Planned on doing snatch as well but got sidetracked talking to my buddy on FB. Oh well, I'll do it tomorrow.

21 Feb 13

Lateral Cone Hops
3 x 20
Over 1' object, felt good and light. Not bad.

Hi Hang Snatch
8 x 1
45, 95, 110, 115, 120, 125, 130, 135
Got the last one pretty easily, still catching high, but a little lower. Also, didn't hardly have to press it out at all.

DE Box Squat
5 x 135
12 x 2 - 225 every 30s
Felt good and powerful. Good work.

Dance peppers, DANCE!!!

8 Feb 13 Press 5 x 45 5 x 95 3 x 120 2 x 140 1 x 150 1 x 160 1 x 170 5 x 185 PR  Deadlift 5 x 185 3 x 205 2 x 240 1 x 255 1 x 270 1 x 290 5 x 315 PR  Dance peppers, DANCE!!!

Watch the peppers dance!!!

5 Feb 13

Basketball Day!!! Fun, played 3 games of 4 on 4. I wish my regular group had a better gym, because I like playing with/against them more but the gym is so terrible that I'd rather go to this other group. Both are fun, I just don't push myself that hard with the second group.

6 Feb 13

Hang Clean
8 x 1
45, 135, 145, 155, 165, 175, 185, 195 - PR!!!
I actually went ahead and jerked the last one so we will count that as my C&J PR! I know I can get 205, 1 x BW!!!!

Bench
5 x 145
3 x 165
2 x 195
1 x 205
1 x 225
1 x 235
5 x 255 - PR!!!
Not as pleased with this one, but considering my tendancy to short my ROM on heavy bench, my previous PR was probably the same. Anyhow, I'll take this and use it as my training max to get to 300!

7 Feb 13

Basketball Day!!! 4 games of full court and didn't win a single one!!! My shot wasn't on and I was really nervous about coming down on someones foot after a jumper. I am notorious for rolling my ankle that way and the guy playing me kept shooting past me when I would shoot, and I would envision coming down on him and rolling my ankle. Needless to say I wasn't focused on making the shot. Still fun, didn't really try any jumps.

*Got a Squat 5RM PR the other day!!  Testing Bench Wed, Deadlift and Press on Fri, so hopefully more PRs to come!!!  Cue the dancing pepper!

I miss counted the other day, and somehow got off a day. I think I forgot to log a rest day or something, whatevs.

23 Jan 13

Hi Hang Power Snatch
3 x 5 - 45, 95, 115

Bench
6 x 3 - 205
1 x AMRAP - 205 (5)

Just wasn't feeling very good, and didn't have much energy. I am going to try and get a WOD in at lunch but that will be weather dependent. And laziness dependent!

24 Jan 13

Basketball day!!! Played 4 full court games, didn't win one! It was still fun. I had one oop attempt before I left, it was a good toss, timed it well, was plenty high, but I just came up right underneath it instead from behind it. So close.....

25 Jan 13

Hi Hang Power Clean
5 x 5 - 135, 135, 145, 145, 155
Felt pretty good. Could have done more, but not much more. Getting there.

Deadlift
8 x 3 - 155, 225, 255, 255, 255, 255, 255, 255, 255, 255
1 x amrap - 255 (5)
Not bad. Maintained form throughout, back was sore but not terrible.

26 Jan 13

Press
6 x 3 - 150
1 x Amrap - 150 (5)
Felt heavy but pretty good. 

WOD
10, 9, 8, .... 1
Pullups
Ring Pushups
7:33
Did them all unbroken which was my goal. Still need to work on my METCON ability, and my grip was slipping bad after the set of 8. Anyhow, good stuff.

27 Jan 13

Rest Day. Played with the fam at the park for a while. Beautiful day.

28 Jan 13

Hang Squat Clean
5 x 3 - 45, 95, 115, 135, 155
Felt pretty good, a little wobbly on the last rep but all the others felt good, and had good depth in the front squat.

Squat
3 x 5 - 155, 225, 250
5 x 3 - 260
Weight felt good, could definitely tell when my core would slip cause my back would let me know. Not pain, just discomfort. Anyhow, it was actually a pretty good cue.

29 Jan 13

Warmup
3 rds of 10 ea
Situps
Pushups
Squats

Strength
Cable High Pulls
5 x 5 - 55#
I am at a hotel so I had to use their cable machine. Actually pretty versatile little thing.

WOD
5 rds for time of:
.25 mi run
10 Pullups
15 Squats
15 min 
My timing is a little off, I was working out with a coworker and had to stop the timer after the first round and restart it, so I'm giving myself 15 min.

Not bad for a hotel workout.

31 Jan 13

Did a typical universal cable machine type workout.

Forward Press
5 x 12 - heavish

High Pulls
5 x 10 - heavish

Circuit
4 x 10 ea
Tricep pushdown
Pullups
Wtd Crunches

Not bad.

1 - 3 Feb 13

Nothing. Traveling and resting and lazy, but whatever.

4 Feb 13

Snatch - 3 Position
7 x 1 - 45, 65, 95, 105, 105, 115, 115
Felt pretty heavy by the end. Not too bad though.

Squat
5 x 160
3 x 185
2 x 225
1 x 240
1 x 255
1 x 275
5 x 295 PR!!! 

Last couple of days...

21 Jan 13

Basketball Day!!! Had fun, a little stiff from squats, but still fun. i was jumping ok, not great but ok. And the tile floor is really tough to jump off of.

19 Jan 13

Rest Day

20 Jan 13
Juggernaut 2.0 3s Wave - Final Wave!!!!

C&J
5 x 1 - 155, R=60s
5 x 1 - 175, R=60s
8 x 1 - 145, R=30s
Felt pretty good. Actually missed one rep because I caught it really far forward, even though I was deep I didn't bring it to my chest. Anyhow, it's amazing how easy 145 was after 175.

Squat
5 x 145
5 x 225
6 x 3 x 240
1 x 3+2 x 240
Felt pretty good. Depth was decent and I felt strong. I could have done more but didn't want to risk it.

Good workout. 100th workout in my Garage Gym!!! (Since I started checking in on FB anyways) So, 4 times a week "ish", equals 25 weeks. And I've missed a few weeks due to travelling. Pretty cool.

18 Jan 13

Finally back home. Finished out 5s Wave.

Press
5 x 45
5 x 95
3 x 115
3 x 135
3 x 140
3 x 150
8 x 155

Deadlift
5 x 165
3 x 195
2 x 225
1 x 240
1 x 260
8 x 275

Not bad I guess. Just takes a while on this many sets. I tried to rest a lot in order to be good for my last set. Seemed to help.

16-17 Jan 13

No workouts. Still in New Orleans with no gym, and terrible weather.

15 Jan 13

Ran about 2.5 miles through New Orleans, in the rain and it was about 40 degrees. Not a bad run, just not really fun.

14 Jan 13

Rest. It was cold and nasty and I was in New Orleans on business all week.

The latest, so close to throwing it down!

10 Jan 13

Basketball day!!! Played 4 games and only won one game. Didn't shoot that great but got a good sweat going. Pretty fun.

11 Jan 13

C&J Complex
EMOM for 7 min
1 Power Clean + 1 Front Squat + 1 Push Jerk
135, 135, 145, 145, 155, 155, 175
Almost missed the last power clean cause I wasn't focusing on my lift. I got it.

Deadlift
5 x 205
5 x 235
3 x 5 x 250
1 x 8 x 250
Felt good. Tried to really brace my abs on each lift. I think it helped with my back soreness. Going to hit a WOD this evening when I get to Hurlburt.

11 Jan 13

Well I didn't do a WOD but I did play basketball for about an hour. I warmed up with some DUs, got about 25 in a row which is a PR for me. I am jumping a lot higher than ever before. I think it's obvious that increased strength leads to increase jumping. After I finish this cycle of strength I will transition into an olympic focus with strength maintenance and add box jumps.

12 Jan 13

1 Hang Power Snatch + 5 OHS
45, 95, 105, 115, 125
I really need to work on OHS. My shoulder stability is terrible.

Press
5 x 125
5 x 135
4 x 5 x 145
Not bad. Didn't push too hard.

I planned on doing another WOD but I got sucked into another basketball game. Played pretty good and had several good jumps. I'm getting over the rim pretty easily. I know I can put down a good oop.

13 Jan 13

No olympic lifts today. I'm not going to be able to lift heavy the rest of this week, so I need to do Squat and Bench today.

Squat
5 x 45
5 x 135
5 x 155
5 x 185
3 x 215
2 x 230
1 x 245
8 x 260
Felt pretty good. My foot has been pretty sore for the last few days, not sure why, but I'm going to work some flexibility and mobility this week.

Bench
5 x 135
5 x 155
3 x 185
3 x 195
3 x 210
8 x 220
Probably could have done 10, but held back a bit.

Still Working

9 Jan 13

Snatch
1 Power Snatch + 1 OHS
EMOM for 7 minutes
95-95-105-105-115-115-135
I really need to practice OHS, man I feel uneasy in the hole. Off balance and unstable.

Bench
5 x 135
5 x 175
5 x 5 x 195
Not bad, felt good just a lack of motivation. Another lack luster morning, seems to be a rash of those. I will do a WOD at lunch if I can.

8 Jan 13

Basketball Day!!! Well my normal group didn't show up so I only got to play in two games at the other gym. It was fun, and I played ok, I just have to take it pretty easy with those guys cause they don't even have one person that can keep up with me. Not trying to sound too conceited but my group has a couple of guys that are as in as good shape as I am, so I can go as hard as I want. But this other group has a couple of decent shooters, but no real players, at least not for a long time. Still fun, and a bunch of nice people.

7 Jan 13 Cont.

Lunchtime WOD

Warmup
Double Unders
5 x 15
Got the last one unbroken! I love my new jump rope!

Helen - Scaled
3 rds
400 m run
21 KBS - 30#
12 Pullups
10:45
Whew!!! Cut 4 min off my previous time. Granted I used a lighter KB but i never had problems with those before so I dont think it would have slowed me down that much. Good lunch workout.

7 Jan 13

Juggernaut 2.0 - 5s Wave - Squat Day

C&J
3 x 1 - 45#
2 x 1 - 150#
2 x 1 - 170#
3 x 1 - 180#
8 x 1 - 135#
It's amazing how light 135 felt, after 180. I was able to catch 180 really high, I know that's sort of cheating but it felt good to just sling it up!

Squat
5 x 135#
5 x 205#
5 x 225#
4 x 5 x 235#
ah, not my best performance but I'll take it.

I've got to figure out a better way to manage my time in the morning. I finished right at 6 which left me no time for assistance or conditioning.

6 Jan 13

Was supposed to have basketball practice with my team, but the wife veto'd that so I just stayed home.

5 Jan 13

Juggernaut 2.0 - 5s Wave - Press Day

Hang Power Snatch
EMOM 10 x 2 - 115#
Felt heavy by the end, but not bad. Tried to focus on not spreading my feet after the jump/pull and bending my knees. I really to start pulling from the floor and working on my OHS.

Press
4 x 5 - 140
1 x AMRAP - 140 (10)
Not bad, first sets felt heavy but I was cranking on the last one.

Once again, I just didn't do anything else. This is where going to a box would really help me. You can't just punk out when everyone else is there working hard. I need to find a way to get motivated in the mornings. I have problem doing my Oly lifts and main lifts, but I can't seem to do anything else. I take forever between sets, and warming up, but I think that's my excuse to not do anything else that I "run out of time".

4 Jan 13

Juggernaut 2.0 - 5s Wave - Deadlift Day

Hang Power C&J
12 min to est. 1RM
45, 95, 135, 155, 165, 175, 190 - PR 
That is a PR for all types of C&J. I know I can do 205 if I can just get under it. 1 x BW here I come!

Deadlift
4 x 5 - 225
1 x AMRAP - 225 (8)
First sets felt heavy, but the last one felt easy. Could have gone to 12 but didn't want to push it. Back is still a little testy, but hurts more in dynamic movements.

Happy New Year!!! Almost a month's worth of updates...

3 Jan 13

Basketball Day!!! Played several games and had a good time. I played pretty good. Still slow on my hands but I'm passing better, still a little unfocused. I also need to practice playing better defense. Also, I was super close to dunking after we finished playing. I had one of the guys throw me an oop and after 4 horrible tosses, he threw a good one and I just miss timed it a little bit. I think I'll get it on Tuesday!

2 Jan 13

Juggernaut 2.0 - 5s Wave - Bench Day 

Hang Power Snatch
12 min to establish 1RM
45, 65, 85, 95, 115, 125, 135 - PR 
Only 10 lbs off my Snatch 1RM. And I didn't press it at all, just threw it clear over my head. I know I'm getting stronger, if I could just do a better job of dropping under the bar I think I would be able to do quite a bit more.

Bench

4 x 5 - 165
1 x 12 - 165
Seemed pretty light, but whatever.

WOD
15-12-9
Hang Power Cleans – 135

Ring Dips
6:34

My heart was seriously about to explode on the first set. Not sure why but man, I got through about 8 power cleans and my heart was beating so fast I almost puked. After I calmed down, it wasn't so bad but I'm going to have to do some research on what the deal is.

1 Jan 13

So, it's a new year. Hopefully I can be a better husband, father, brother, son, and friend than I was last year. I would also like plenty of other things, but they are irrelevant when compared with the first two.

Juggernaut 2.0 - 5s Wave - Squat Day 
First workout of the year!!!

C&J
Warmup- 45#, 135#
5 x 1 - 150#
3 x 1 - 165#
2 x 1 - 175#
8 x 1 - 135#
Rest=60s
This took a really long time. I started getting a little tired and started just power cleaning it, but on the last few I really focused on going deep into my front squat. I know I did 165 all the way down cause I almost rolled backwards once.

Squat
5 x 5 - 225#
1 x 10 - 225#
Felt pretty good, questionable depth on some, but most were good. It was after 6 when I got done with my squats so I decided to skip the WOD I had planned. Good thing too cause my daughter woke up at like 615 ready to play!

31 Dec 12

Basketball!!! Normally we play on Tuesday, but since that is New Year's Day the Y is closed and no one would show up anyhow. It was fun. We played 3 games of 3 on 3.

30 Dec 12

My birthday!!! Also a rest day, but my parents babysat for us and me and they wifey went to see the Hobbit. It was really good. I'm excited for the next two to come out!

29 Dec 12

Juggernaut 2.0 - 8s Wave - Press Day

Snatch
20 min to get a 1RM
45, 65, 95, 115, 135, 145 - PR 
I pressed it a little, and it was still a pretty high catch but I'll take it!

Press
5 x 45
5 x 85
3 x 105
2 x 115
2 x 125
12 x 130
Felt pretty easy. 

WOD
"12 Days of Christmas" from Outlaw
1 C&J - 115#
2 MU
3 Box Jumps - 30"
4 Hang Snatch - 115#
5 Burpees
6 Push Press - 115#
7 Pistols
8 T2B
9 Wall Ball - 9# ball
10 Pullups
11 Pushups
12 Front Squats - 115#

7:13

I scaled it back a lot, but it was still a smoker. I can't imagine doing it as RX'd. I was supposed to use more weight, and do 1, then 1-2, then 1-3, etc.  Yeah, NO WAY!

Just did some checking, the last time I can find that I did JT was on May 25th, 2010. I did it in 20:23!!!I'm sure my range of motion was equally bad on that one, so that is one hell of an improvement.

28 Dec 12

Juggernaut 2.0 - 8s Wave - Deadlift Day

2 Hang Power Cleans + 1 Split Jerk
6 x 2 - 135# EMOM
I used my new bumpers. The weight was good, and I was getting some good velocity.

Deadlift
5 x 135
5 x 160
3 x 190
2 x 225
10 x 250
Felt heavy at first but once I got going it wasn't bad. Probably could have gotten 12, but decided 10 was plenty.

Stepups
3 x 10 - 85# on a 20" box
I started using a 24" box and almost fell over when I caught my two on the edge! Then I used the 20".

Pretty good workout. Still resting too much and need to get more motivated in the mornings.

27 Dec 12

Bench
5 x 45
5 x 135
5 x 155
3 x 175
3 x 195
10 x 200
I was happy with 10, but it was getting pretty heavy.

WOD
"JT"
21-15-9
HSPU
Ring Dips
Pushups
7:38

UGH!! My range of motion was pathetic! I mean it was like barely half way down. Anyhow, whatever. I'm ready to use my jump rope and bumpers tomorrow!

25 & 26 Dec 12

Nothing! It's Christmas! I got a pair of 45# bumper weights from my inlaws and a speed rope from my wife! It's on like donkey kong!

24 Dec 12

Still not feeling 100% with my back and my allergies are still kicking my butt. Pretty good little workout in spite of it.

Box Jumps
5 x 2 @ 24" Box
Easy, need a higher box

Hang Squat Cleans
3 x 45#
Still just working range of motion. Felt pretty good, but my back is still so tight.

Squats
5 x 45
5 x 135
5 x 155
3 x 175
2 x 205
1 x 225
10 x 235
Not bad.

23 Dec 12

Rest Day.

22 Dec 12

I was working on my daughters Christmas present for a long time and was only able to do the following:

Press
5 x 45
5 x 95
5 x 105
8 x 115
8 x 115
8+4 x 115
Felt pretty easy. I know I can do a lot more.

21 Dec 12

Had a terrible headache when I woke up, so I decided to take the day off.

20 Dec 12

Basketball Day!!! I played ok. Didn't push it too hard. Just got in a really good sweat. Speaking of sweat, our gym's floor slab was sweating so bad that half the gym was soaked! I'm getting really tired of that gym.

19 Dec 12

Super Early Workout!!! Had to start at 430am because I had to meet my ride at 6 to go diving all day.

Juggernaut 2.0 8s Wave - Week 2 - Bench Day

Snatch
3 x 5 - 45
Just wanted to get my ROM back. Still nursing my ankle a bit. It's pretty achey in the morning so I wanted to try some light weight this week on the more dynamic movements.

Bench
3 x 5 - 45, 150, 170
2 x 8 - 180
1 x 8+4 - 180
Felt good. Pretty easy to get 12, probably could have gotten 15 but just got bored.

WOD
5 x 5 x 5
5 Rds of:
5 OH Press
5 High Pulls
5 Curls
5 Tricep Press
5 Bent over rows
All with 45# bar, and never setting the bar down.
4:53

My forearms were on fire about round 4. I mean, I had like some weird disorder afterward where my hands wouldn't work right. It was hard to use the door knob. 

Oh, I also had to dive a 3/4 mi long bridge and it was about 50 degrees outside and the water temp was about 58. Not too mention I was scraping oysters and growth off of 18" square concrete piles while underwater. I was in the water for over 2 hours, man I was smoked after that one!

18 Dec 12

Basketball Day!!! I played with the other group this morning. It is always fun playing with them and their gym is much better than ours. Except they have a tile floor and it is hard and slick, not good for jumping at all. Our floor is that hard rubber tiles, a little better on the knees but also pretty crappy for jumping. I played pretty good, and ran hard.

17 Dec 12

C&J
3 x 5 - 45
I just wanted to start getting some range of motion back in my ankle. It was pretty tender with this light weight so I didn't want to push it.

Squat
5 - 135
5 - 175
5 - 200
8 - 215
8 - 215
8+2 - 215
Not a spectacular performance, but whatever. 

GHR
3 x 10
Felt good about these. Starting to really focus on my hamstrings while pulling, and using less arms to spot myself.

I considered an additional WOD but just didn't follow through. I need to find some motivation somewhere. I feel like I'm just going through the motions everyday, instead of pushing myself to be better. I know you can't go all out everyday, but my lackluster days should be the minority, not the norm!

16 Dec 12

Rest day. How can so much bad stuff happen in one week? My cousin was found dead, my bosses uncle died, the CT shooting, and I just found out that my wife's old boss (a pretty close friend) was in a car accident Friday night and his wife was killed and he has a broken neck! What is going on?

15 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Press Day

Press
1 x 5 - 45
4 x 8 - 105
1 x 8+7 - 105
Felt pretty light, but I guess it's supposed to at this point. 

WOD
"Lord of the Rings" (I just made that up!)
10,9,8,...., 1
Ring Dips
Ring Pullups
Ring Pushups

I got through them all, but of course didn't start my timer. Pretty good stuff, just a pain to put the rings up and down every time.

Pretty good workout. Anyhow, I can tell I'm getting bigger. My shirts are a lot tighter, I've put on a few pounds, but my pants are fitting a little tighter too. Well, gotta put on some fat to add muscle I suppose.

14 Dec 12

Juggernaut 2.0 8s Wave - Week 1 - Deadlift Day

Deadlift
1 x 5 - 45
1 x 5 - 135
4 x 8 - 205
1 x 8+4 - 205
Felt good. Ankle felt fine.

Step ups
3 x 10 - 45# on 20" box
These really get my heart going. I definitely need to focus on some iso lateral stuff.

Situps/K2E
3 rds of 
20 situps
10 K2E
I actually caught a cramp in my abs on the third set of situps. And holy crap! I suck so bad at K2E.

I decided to forgo the jumping and oly lifting which was probably smart. I'll get back to that next week.

13 Dec 12

Basketball Day!!! I actually felt really good and played 3 games of 4 on 4 full court. I played ok, shot really good one game, really bad one game, and ok in one, so we'll say pretty good overall. I'm surprised that my ankle didn't bother me that much, granted I didn't drive too much and was pretty selective about when I jumped. Anyhow, I wore a brace but I'm not sure how much it helped. 

12 Dec 12

So I had one of the most disappointing workouts I've had in a long time. I just felt lazy. I did my (primary lift) Bench, but was less than stellar. I did 10 HSPU and called it. yeah, my ankle hurts but I think I am just being a wuss. UGH!!!!

Bench
4 x 8 - 170
1 x 8+4 - 170
Whatevs...