Light week

So far this week has been pretty light and I am planning to kick it in starting Sunday for the Open.  My plan will be to hit the Open WOD early Friday and then continue training as usual, one and done.  Here is what today looked like:

The Chief:
5 Rds
3 Power Cleans 135#
6 push ups
9 air squats

My score
6+15 - 6+4 - 6+11 -  6+14 - 6+10

-then-

1 Rep Split Jerk
-imediately into-
Every :30 x 30
1 Split Jerk 275#

Next I did a horrible EMOTM

EMOTM 10 Min
15 Double KB Swing 70# (Russian)

I only did 4 Rds @ 15 then the rest at 12.  This real sucked.  I then worked some Dynamic Front Squats.

EMOTM 10 Min:
2 Front Squats 165# w Red bands

That was today and I plan to have some more fun tomorrow.  It is also my wives birthday!!!

NU

Open Starts Next week

I am really excited for this year.  I have been following Hyperfit Programming from Doug Chapman. It has been good to not have to focus on what to do everyday and be able to focus on moving more efficiently.  I am going to try to post a lot of what I am doing up until the Open and Regionals again like I have done in the past.

Wednesday:

with the class

Death by Snatch 135#

-1 min rest-

Death by C&J 135#

-then-

1 Rep Hang Clean: stopped at 305#

E:30 Hang squat clean x 30

used 275#

-next-

5 Min AMRAP

3 Bar MU's

7 Burpees

7 Rds + 1 Bar MU

-Next-

7 Min AMRAP:

21 Snatch 95#

21 Back Squats 95#

2 + 16 Snatch

I was really lazy on this one and could have gone a lot harder

In the afternoon I decided to so the Bar MU WOD again:

5 Min AMRAP:

3 Bar MU's

7 Burpees

7 + 5 Burpees

Close to 8 this time if I could have only moved faster!

Yesterday was a rest day:

Rowed 5000 Meters: 

21:17

I stopped a few time for a phone call and checking on my daughter

At the Box:

Dynamic Deadlift EMOTM:

2-2-2-2-2-2-2-2-2-2

315# with Green bands.

Went for speed on this.  Just trying to get a good rest day in

It is much tougher to train now a days, yet i train harder then I have ever trained.  I currently run 061, train, and stay home full time with my 7 month old daughter so I am very busy and have to use any time I get to be with my family and train.  Setting my priorities is huge.  I recently sat down with my wife had a heart to heart and tried to plan out a realistic plan of when I can train so that I can spend any free time with them, tough considering how bad I want to make it to the Games & Crush them!  So excited to do what I love!!

NU

#2014

Training has been going well and I plan to make a big jump this year.  I got a coach a few months back.  I have gone with Doug Chapman and hope that he can take me to the next level of my athletic career.

Just this week I hit a 285# Snatch, did 30 MU's 3:09, and did Amanda in 3:43.  Since MU's were never my strong suit I feel they are becoming a strength of mine now, I am really excited!

My 285# Snatch

I am also signed up and planning to compete at a Comp this weekend in Ft Wayne, IN.  It should be a fun day on Saturday.  I am not sure the level of competition but the goal is to win as always.  I am only planning to row for about 20 minutes today.

NU

2013 Central East Regional

I am sitting at home reflecting on what will be happening next weekend.  I will be heading to Columbus, Ohio next Thursday for the 2013 Central East Regional.  Wow!  This will be my 4th year competing.  Amazing how just five years ago I thought my athletic career was over.....that was before CrossFit, I feel it will never end now.

2010: Failed to qualify out of Sectional
2011: Made it to the Games
2012: 6th at the Central East Regional
2013: ?

My goal is to make it back to the CrossFit Games, which can become stressful at times.  Making you crazy at times.  I always wonder how I will feel as Regionals, a major purpose of my year round training, approach and where I will be mentally.

As I sit here now I am calm and excited.  Excited because CrossFit has allowed an outlet that I thought did not exist 5 years ago.  An outlet that has allowed relationships to be built, helped me with the ability to grow health and wellness in my community, allowed me to test myself in all modalities, and turned in to a career, owner at CrossFit 061.

I used to think that if I did not make it to the Games I had failed.  When I say I am calm, I am calm in that I know that is not true.  I have succeeded in so many ways that if The CrossFit Games ceased to exist, my outlet would not.  I would continue to push myself, grow my community, and continue to push for a successful career in CrossFit.  I am content in knowing that I have done all I can, pushed, and allowed myself to grow as an individual.

I am excited at another opportunity to test my training methods.  To see where I can continue to grow and to see how far I have come in a year.  I am excited to see all my friends from all over the Region and see what they have done in a year.  I LOVE CROSSFIT and that will not change, no matter if I make it to the Games, or get 48th at the Regional.  I will continue to push forever.  I am truly content...

Rise and shine - Athlete and running ultimate motivation

Great Video.

Good Day

Yesterday was a good training day.  But, I was and still am sore from Monday.  The thing I did that got me sore was:

For Max Reps
5 Min Max reps
225# Back Squat
-1 Min Rest-
4 Min Max Reps
185# Back Sq
-1 Min Rest-
3 Min Max Reps
135# BS
-1 Min Rest-
2 Min Max Reps
95#

My scores
42-41-42-47

Yesterday I did:

"Gwen"
15-12-9
Touch and Go Clean and Jerk as Heavy as possible (Rest as needed between sets)

My weight
185#

I did not warm up well for this and my last 2 in the set of 15 were tough at 185#.  Perfect weight I think.

5 Rep Shoulder Press
Increase 10# EMOTM until failure
Started at 65#

My weight
155 x 5

I stopped at this and it was tough.  I know I could have gone higher but I had  a good burn from this.  I went right into:

20 Min AMRAP
200 M Run
20 HRPU
15 T2B
10 S2OH 135#

My score
6 Rds + 20 HRPU

Max set of Bar MU's
13 (Quit because I am sometimes a quitter!)

For Time
50 Burpees (1:46)
50 KBS 2 Pood

My time
4:37

I am planning to take off today other then some stretching and then hitting the Open WOD early in the AM.  Cannot wait for 13.2!  Get better and onward to Regional June 7-9th!

NU

Open Week

Training has been good and I am getting amped for the Open. Today was supposed to be a day off but I needed something so I did a WOD in the living room.

Yesterday was a pretty busy day so I only got 1 WOD in even though I had some other things planned but making sure you take care of your Members is Numero Uno!!

40 Min AMRAP
400 M Run
20 Clean & Jerks 115#
400 M Run
20 Snatches 115#

My Score
4 Rd +
400 + 20 + 400

I had some time wasted in the middle of the WOD to get some weights switched over for one of my athletes but other then that it was a good one.

Today I did:

For Time:
50 Burpees (1:45)
50 KBS 2 Pood

My time
4:55

It took me a few seconds to pick up the KB and I did not want to hold it so I broke it up into many sets.

NU