New programming

Ok, I have taken some time off to do the expansion on the gym along with all kinds of other stuff. It is time to get back to it and I will be doing my own program as I would like to try some things and get better as coach. First up will be getting my aerobic capacity back up and working leg strength still..

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Wee 4

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 2, 2, 1, 1; rest 4 min 

275,285,300,305

B. Squat Clean & Jerk- build to a single (1RM if it's feeling good)

235...felt pretty bad today in the jerk

C. 8 min AMRAP- Power Clean & Jerk w/ 90% of above

@210, hit 15 reps...jerk seemed to hurt today and take a lot of effort, missed 2 reps

D. Wtd Side Bridge- 45 sec/side x 5/side; rest 45 sec b/w sides

with a vest these were BAD!!!

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

8 min AMRAP

5 Dead Lift, 315

5 Muscle Ups

5 Rounds...OUCH...muscle failure

10 min rest

5 rounds for time

5 Power Clean, 205lbs

5 HSPU- 5" Defecit

Time: 7:56 all UB kipping HSPU and missed one Power clean...the last one..

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

For Up to 8 min

20 Wall Ball EMOM
Made it through 6 sets, maybe should have gone again but think UB would not have happened

+

For Up to 8 min

15 CTB Pull Ups EMOM
4 sets, mostly the shoulder pain here again....its bad..gonna have it looked at

P.M.

Swim 25m/min for 20 min

Thursday- Skill Session/Mobility

60 min

Swim, Row, or AD for a total of 20 min

Rest of the time work on mobility, HS Walking, L-sit, Pistols, Triple Unders, OHS, Etc.

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 6, 3, 1, 1; rest 3 min

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min(a bit higher than last week, max if it feels good)

C. Squat Snatch Cluster- TnG 3.3.3 x 5; rest 2 min (@ 135, take a little longer rest if you have to but try to get all unbroken as RX'd)

Saturday- MAP Multi 10/5 P.M. Mobility

15 min AMRAP

15 KBS, 70lbs

15 Burpees

P.M.

Up to 45 min Mobility work- focus on ankles and shoulders

Week 3

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 2, 2, 1, 1; rest 4 min
275,290,300,310(miss)

B. Squat Clean & Jerk- build to a single (not 1RM)

C. Squat Clean & Split Jerk w/ 80% above-  3 rep/min for 6 min

D. Wtd Side Bridge- 45 sec/side x 5/side; rest 45 sec b/w sides

Started the other stuff and everything felt really bad and sore so walked away...try tomorrow!

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

16 min Alternating Minutes

1st- 5 Dead Lift TnG @ 315

2nd- 35 Double Unders

10 min rest

6 min EMOM (same weight as last week)

5 TnG Power Clean tough but manageable

+

5 min rest

+

5 rounds for time

5 Muscle Ups

5 HSPU, 10" defecit

*add 20lb vest

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

400m Run for time

+

3 rounds

30 Wall Ball unbroken

15 Toes to Bar

P.M.

Swim 25m/min for 20 min

Thursday- Skill Session/Mobility

60 min

Swim, Row, or AD for a total of 20 min

Rest of the time work on mobility, HS Walking, L-sit, Pistols, Triple Unders, OHS, Etc.

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 6, 4, 2, 2; rest 3 min

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min(a bit higher than last week but still not max)

C. Squat Snatch Cluster- TnG 3.3.3 x 5; rest 2 min (@ 135, take a little longer rest if you have to but try to get all unbroken as RX'd)

Saturday- MAP Multi 10/5 P.M. Mobility

10 min @ 75%

Run 200m

10 Pistols

5 GH Sit Ups

5 min rest

10 min @ 75%

Row 250m

10 Power Clean & Jerk, 95lbs

10 Sit Ups

5 min rest

10 min @ 75%

Air Dyne 15 Cal

10 Burpees

10 KBS, 53lbs

P.M.

Up to 45 min Mobility work- focus on ankles and shoulders

9.11.12

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

20 min Alternating Minutes

1st- 5 Dead Lift TnG @ 295

2nd- 35 Double Unders

The deadliest were HEAVY!!

10 min rest

8 min EMOM (same weight as last week)

4 TnG Power Clean tough but manageable

                                             @ 185...felt heavy..lower back was gone.

+

5 min rest

+

5 rounds for time

10 HSPU to 8" Depth

10 Strict CTB Pull Ups

TIME- 13:43

This sucked and hit pretty much failure on pull-ups due to the mobility and not getting high enough. Had to repeat a few for misses...would love to test with just strict pull-ups not C2B. Crap time!

9.10.12

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 3, 2, 2, 1; rest 4 min

255,275,285,300

B. Squat Clean & Jerk- build to a tough double

225, felt crappy today on these...Think stress getting to me.

C. Squat Clean & Split Jerk w/ 80% above-  2 rep/min for 8 min

@180, felt ok

D. Single Arm Farmers walk w/ heaviest DB/KB- 45 sec/hand; 45 sec rest b/w arms x 4

With 75 pounds...

9.8.12

Saturday- MAP Multi 10/5 P.M. Mobility

10 minutes on; 3 off

200m run

5 T2B

10 KBS @ 53

Rounds- 7+100m run

250m row

10 GHD sit-ups

10 Pull-ups

Rounds- 4

15 Cal airdyne (did 1 min...computer broken)

15 sit-ups

10 Box jump with step down @ 24

Rounds- 6

9.7.12

Friday- OHS Intense + Snatch Intense + Snatch Stamina

A. OHS @ 33X1; 8, 6, 4, 2; rest 3 min

135,145,155,165...OUCH!!

B. Squat Snatch- 3, 2, 1, 3, 2, 1; rest 3 min

145,155,165,145,160,170

C. Squat Snatch Cluster- TnG 2.2.2 x 5; rest 2 min (start @ 135)

This started good and went way down hill....not even sure how many sets I did...but all at 135

9.5.12

Wednesday- A.M. 60-90 sec Sprint + Tester P.M. Swim

A.M.

400m Run for time

Time: 1:17.. and the last 150 all out...AKA way to slow in the start...

1 min rest

For time:

21-15-9

KBS, 70lbs

Burpees

4:37...pretty much was a baby all day and rested to much...

P.M.

Swim 25m/min for 20 min

Time did not allow a PM session

9.4.12

Tuesday- CP Battery - Bending/Oly/Gymnastics Tester

20 min Alternating Minutes

1st- 5 Dead Lift TnG @ 275

2nd- 35 Double Unders

This felt a little heavy!

10 min rest

10 min EMOM

3 TnG Power Clean tough but manageable

Did @ 185...felt ok..not good at the TnG

+

5 min rest

+

5 rounds for time

10 Ring HSPU

3 Rope Climbs, 15ft

7:36

9.3.12

Monday- Squat Intense + Squat Clean & Jerk Intense/Stamina + Core

A. Back Squat @ 33X1; 3, 3, 2, 2; rest 4 min

245,255,265,275....this tempo hurt!

B. Squat Clean & Jerk- build to a tough double

225, these felt a bit heavy today so stopped there..think I could have had 235+

C. Squat Clean & Split Jerk w/ 80% above-  1 rep/min for 10 min

@180, these felt good and fast

D. Single Arm Farmers walk w/ heaviest DB/KB- 45 sec/hand; 45 sec rest b/w arms x 4

all with a 75pd DB...like this!

8/31/12

Training

AM

A. 5x5 OHS (rest 3 min)

Weights- 185,190,195,200x3,200x3

B. 7x2 heaving snatch balance (rest 1 min)

Weights- 135,145,145,150,155,165,165

+

20 Min EMOM rotating every other minute

-8 OHS @95 w/ squat snatch into it and reps AFAP

-8 GHD Sit-ups

PM

30 min of:

400m Run

7 EROM HSPU

7 OH Throws @ 40

30 DU's

6 Rounds + 200m run

8/30/12

Training-

A1. 5x5 weighted strict ring dips (rest 1 min)

Weights= 44,49,54,54,54

A2. 5x max strict C2B pull-ups (rest 2 min)

9,8,6,6,6 * Crappy on pull-ups due to lack of mobility

B. 3x10 UB Hang Power Snatch with lighter weight and focus technique

Weights= 95,105,105

+

6 Rounds @ 75%

5 Stone cleans @ 116

15 Burpee

100m Sandbag walk @ 85

Time= 21:30

...new nutritional program

Well here we go. Tomorrow I start with Jeremy Kinnick and his plan to get me leaned out a little before I dive into my programming with Michael McElroy. It is time to get back to it and I am going to try to share my plans, diet, training and overall goals on this blog for anyone wanting to follow. It has been two years I have come very close to Regionals but as we all know....close doesn't mean a freaking thing. Last year I got stronger than ever and still missed out by 13 spots. This year I change that... so far I have taken my power clean from 225 to 250 and my Power Snatch from 170 to 180 in just a few months and believe my Aerobic system hasn't suffered to bad but we will find out in 4 weeks as I will test it with my coach. Also, first real offseason competition is coming up in two weeks!!

So...it is time to get at it.

A big big thanks to Jeremy for the food program and Michael for all the coaching.

Thanks to my sponsors also in WOD GEAR and X-TRAINING EQUIPMENT!!!!



BELOW is week one diet.....

Day TWO Neera Cleanse

Ok, here we are on the morning of day TWO! I felt like CRAP yesterday from about 3pm on. This morning I feel much better, I was even able to get about 7 hours of sleep before the little man got up. I got another 2 hours in after he went back to sleep so I hope that keeps today pretty good. Weight is down 3 pounds from yesterday. Pumped to order food today for the new diet that starts as soon as the cleanse is over...yes no big cheat meal after the cleanse...

Weight: 170

In the words of Clay Jones...HERE WE GO!!

Today I start the Neera Cleanse and look forward to a new diet by Jeremy Kinnick starting this weekend. I will be reporting my weight and how I feel along with the training I am doing over the next 4-6 weeks to see what the cleanse and the new nutritional program does for me. Hope to see some BF% go down but keep my strength as close to what it is now. I will also list what supplements I will be taking.

Today is day one and so far I feel good but I am sure the headaches will begin soon as I am a big coffee drinker and I will not have any all week!

Weight: 173.5

Announcing Athlete Camp (August 25th and 26th)

Athletes- $75 (includes physical testing)       

Coaches- $50 (no tests..must be actively coaching somewhere)

"When"- Saturday and Sunday August 25th and 26th

- We will go from 8 a.m. to 4:00 p.m. on Saturday and 1pm to 8pm on Sunday.  Bring your own food and snacks, as we will not be leaving the facility.

"Where"- CrossFit Innovate (1049 MLK Jr. Blvd Northport, AL 35476)

"Who is this for"- Athletes looking to compete in CrossFit as a sport or coaches interested in learning!

*REQUIRED: An athletic devotion to fitness competitions.  This is intended for people competing in CrossFit for SPORT, not for fitness and fun.

"What will we do"

- Learn how to prepare and fuel for single event days over multiple weeks (Open qualifiers)

- Learn how to fuel and prepare for multiple even weekend competitions (qualifiers, throw-downs and competitions)

- Learn how to train through the opens while still performing at a high level and staying healthy

- Learn about your engine and how to use it for best performances for different events

- Train/compete with other elite level competitors in multiple event days

- Classroom sessions with Coach Josh about program design

- Question and answer sessions with Coach Josh

"What you will go away with"

- Results of tests for normative data points from different test that you will go through

- A new understanding of yourself as an athlete

- A better understanding of how your training program should look throughout the year based off you as a personal athlete

Only 8 Athlete spots available...

Have questions?

josh@crossfitinnovate.com

205-561-7575

COACHES

This will be very helpful for anyone wanting to take there clients to the next level. Learn different ways to train men and women and why. Talk about the difference between testing and training. Talk about cortisol and why it affects results. Lear the "why" of a program so you can give your clients better results. Learn the different energy systems and how to train them.

Athlete Camp August 25th-26th

Athletes $75.00 USD Coach (no testing) $50.00 USD