June 21

Fathers Day is over

21-15-9
Sumo Deadlift High Pull
Box Jump (30")
Pull Ups
400 M Run

14:35 Rx

Wrist Push Ups
Weighted Pull Ups (100lbs)

June 14-18

I have been really bad about posting daily due to the fact that I have been limited to my computer time. Here it goes for the next 4 days.

June 14
3 Rounds for time:
30 Wall Ball (20#'s)
30 Hang Snatch (75#'s)

Time - 18:35 Rx

June 15
5x5 Bench Press - 185, 205, 225, 235, 245F
then,
4 Rounds
400 M run
20 Burpees

Time - 11:45 Rx

June 16
10,9,8,...1
Pistols (one each leg, no alternating)
Pull Ups (Even #'s Over hand grip/Odd #'s Chin ups)

Time - 8:46 Rx

June 17
2k Row: 7:18
then,
Shoulder x 2 every min for 10 min @ 80%Max - 145#
then,
8 min of:
20 GHD Sit ups
Max army crawls
20 Back Extension

June 11

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

June 12

Hiking in Joshua Tree

Pictures coming soon

Way Behind. Yikes...

June 2:

Deadlift 1-1-1-1-1-1-1 reps - Max 405PR

June 3

For time:
Run 800 meters
95 pound Shoulder press, 21 reps
Run 800 meters
95 pound Push press, 21 reps
Run 800 meters
95 pound Push Jerk, 21 reps

18:43Rx

June 7

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

9:25 Rx

June 8

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

8:00 Rx

May 24/25

Exercise 05/24:

Deadlift x 3 practice - 300, 310, 320
then
10 min of: Row 400 and 10 pull ups
4 rounds

Exercise 05/25

Back Squat - 295, 305, 315, 320 PR, 325PR

March 25

Exercise:

Team tryouts

WOD 1: in 6 minutes complete: 800M run and Max Over Head Squats (115#): 31 OHS

WOD 2: AMRAP in 10 min of: 7 Thrusters (115#), 12 Kettlebell Swings (1.5P/55#), 7 Pull Ups

March 23

Exercise:

For time:
Buy in with 59 Wall Balls [10+ mark ](Then:)

3 rounds of:

12 Squat Cleans 135# / 95#

18 Pull-ups Chest to bar

23 Box Jumps 24" / 20"

Then:
1 Clean 165# / 115#
and Buddy carry 100m (Jake Worthington 225#)

21:37

Food:

Breakfast - 4 egg whites, 5 sausage, 1 1/2 peaches, 1 slice of toast with Avocado

Lunch - Fajita Carne Asada salad bowl w. guac, sour cream, cheese, pico de gallo and hot sauce

Dinner - In-N-Out 4x4 protein animal style

Liquids:

Water - 63oz

Coffee - 5 cups

March 18

March 15
Exercise:
Part 1
4 Rounds for time of:
9 Squat Cleans (135/95lbs)
6 Handstand Push-ups

Part 2
For time:
30 Hang Squat Snatches (75/43lbs)
30 Chest-to-Bar Pull-ups
750m Row
(Part 1: 5:36 / Part 2: 9:18)

March 16:
Exercise - 5 Rounds: 400 M Run / 50 Double Unders
(14:00)

March 17:
Exercise - 3x3 Shoulder Press then: AMRAP 15 Min: 5 Kettlebell Swings(2pood) Box Jumps (34" tires)
(135, 145, 150#) Then 12R+5+5

March 18:
Exercise: AMRAP in 20 Min: 10 Pull ups, 10 Walking lunges (w/ 40# in each hand), 10 Burpees
(10 rounds)

Exercise:
4-4-4 Back Squat warm up, then:
AMRAP of 10 HSPU and Pull Ups - 7 Rounds total



Food:
Brakfast - Egg quesadilla w/ 2 eggs,
Lunch - Lettuce wrapped burger w/ avocado\
Snack - 1 can of tuna, 1 1/2 cup brown rice, olive oil and red wine vinegar

Liquids:
Milk - 2 cup
Coffee - 2 cups w/ heavy cream
Water - 8 oz

Exercise:
Jackie - 1000 M row, 50 Thrusters (45#), 30 Pull Ups

Then:

On every min for 15 min, do 2 cleans, increasing by 1 clean every 5 min. (145#)

7:38 Rx

Food:
Breakfast - 2 eggs, 1 Sausage
Lunch - 3 tacos
Dinner- lettuce wrap burger w/ salad and olive oil.

Liquids:
32oz of water
2 cups of coffee w/ heavy cream
2 cups of hot chocolate

Mechanics

Just in case you were wondering what I was doing while making this post, maybe this video can give you a good idea. Any takers?

Exercise: Virtual Shoveling 20, 20, 15, 10, 5 and Pull Ups

Food: Breakfast - 2 full eggs, 2 oz of cheese, 3 1/2 strips of bacon.

Liquids: 4 cups of coffee w/ 1/2" of heavy cream, 8 oz of water.

Topic of the Day:

Most of you would like to know what are some of the Mechanics to Olympic lifting and the drills. This is going to be a loooooong post, but I think we can manage with touching on some of the drills.

Before you start any olympic lift, it is wise to use the Burgener warm up. This is a drill that we use in CrossFit to help prepare and dial in the transitional movements of the olympic lifts. The Burgener warm up can be used for the Snatch or the Clean, depending on what movement you are going to attempt. Always remember that you must hang on the pipe or bar with the (Hook Grip). The Hook Grip is the most powerful grip that you have while doing the oly lifts. However, you must know your releasing points of the thumb during the lift so you do not limit Range of Motion (ROM) in the arms.

The Hook Grip is obtained by having a full grip on the barbell. Releasing your index and middle finger, cover the nail of the thumb with both the index and middle finger, still hanging on to the barbell. If you do not have a barbell at the moment, you can try it while sitting at your computer. Clench and ball up your fist as if you were squeezing all you fingers into your palm (or if you simulated punching something). Once you have done that, release the middle and index and cover the nail of the thumb. That is the Hook Grip.

I will go over the Burgner Warm up in the Snatch grip first:

Stance - Feet directly under the hips (8-12" apart) in a neutral position; also called the Jumping Position.

Grip - With straight arms, do PVC PassThrough's from the front of the belly button to the low back to find the sticking point. The sticking point is the point to where you have no more range of motion in the shoulders to keep the elbows straight. Pass Throughs must be started in a wider grip, pushing the bar away from the body without bending the elbows EVER! While pushing the bar away, trace a large circle from the front of the body, over the head to the low back. Again, do not ever bend the elbows. Slowly inch in closer every so often to find your snatch grip and that sticky point.

Pass Through's not only are a way to find your sticky point (which is where your Snatch Grip will reside), but it is a great warm up to open the shoulder gurdle. Keep the bar 8-12" above the head.

Action: All Movements x3 or x5 depending on your warmth. (Refer back to the video called Burgener Warm Up and watch closely to the movements.)

Shoulder Shrugs - Stand tall and with straight arms in the hang position, dip 2-3" then, as you jump coming out of the dip, shrug your sholders into your ears. Always keep the bar attached to the body (actively pull the bar into your legs) and never bend the elbows. Don't let the chest fall forward at any point of the warm up or allow the back to round. All movements are to be performed quickly.

Elbows High and Outside - Dip/jump, Shoulder Shrug then pull the elbows high into the ceiling looking like a scarecrow. Return the bar once it has reached max height but not passing the chin. (Do not pull the bar and elbows before the Shrug. Allow the legs and hips to get to full extension then execute the high pull.)

Muscle Snatch - Dip/Jump, Shoulder Shrug, Elbows high, then external rotation of the bar, catching the bar directly over head with the elbows locked out. Keep a constant upward pressure on the bar to maintain a center balance over the middle of the foot. **(DO NOT rebend the knee when catching over head after the external roatation.) That is called a Hang Power Snatch and will be touched on shortly.

Quarter Drops - With the feet under the hips and bar fully pressed over head, quickly pull your feet up and drop in the quarter squat only 2-3" deep. In the quarter squat, your feet should move from 8-12" to 12-15" approximately, in the final landing position. Stand back up out of the quarter squat with the weight still over head and reset the feet back under the hips.

Full Drops (optional depending on movement) - Start in jumping position again, execute same as the Quarter Drops, instead this time drop futher down into the full squat (hip below the knee caps) and move the feet a tad wider by and inch or two.

Hang Power Snatch - Dip/Jump, shrug, elbows high, external rotation + quarter drop simultaneously. Stand up to the full extended position with the bar over head. Do not drop the bar until you have completed the full movement and reset the feet directly under the hips.

Hang Snatch - Same as HPS but instead of the quarter drop, get into the full squat position with the hip below the knees.

** The Clean will be the exact same movements and progressions. The only thing that will change is instead of catching over head on the Muscle, catch in the Front Rack Position and the bar will rest on the shoulders under the chin with the Elbows high facing the wall.

Faults in the lift - When doing oly lifts, if not under the vue of a knowlegable coach, you will sometimes find these faults while lifting. So, if you are a garage warrior it would be a wise idea to record yourself with a camera to see and disect your lift.

1. Core to extremity violations: Pulling with the arms early before the knees and hips come to full extension. Your legs and hips are the power source of all lifting movements, and the arms should not be used as primary movers.

2. Toe Push: A lot of the time, people feel that lifters press out of the toes and have a frontal plane pressure on the ball of the foot only. To one is there own, but I coach the lifts by floating the toes and maintaining contact to the floor with the balls of the foot and the heel. Think of pressing out of the arch of the foot.

3. Hip kick or bounce: Once you have reached the jumping position or when the bar hits your pockets, some people kick the bar out and have it "Rainbow" around the body rather than pulling it straight up. Think of pulling the bar up the body and lifting the shirt up!

4. Frontal Lean: Keep the weight loaded in the heels when executing your lift. Avoid any pressure on the toes because it will eventually lead to a missed lift, due to a further pull away from the body.

The wake up

I have started my days of physical activity again. I'm finally recovered from my cold, and I have picked up a new sport. I'm starting to do Hockey training and it really is a challenge.

Exercise: 45 min on a Ice Skating Treadmill, 2 hours of rest, then: 4 Rounds of 400 M run, 15 Hand Stand Push Ups and 15 Pull Ups.

Sleep: 11 Hours (been exhausted)

Diet: Getting back on the Zone.

Getting back on track

Turkey Trot:

16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help.

Worked up to a 3x Back Squat. 285 x 3 , 290 x 3 (F)
then:
Tababta Something Else: 20 sec on 10 Sec rest for 4 Minutes.

Pull Ups - 79, Push Ups - 112, Sit Ups - 85, Squats - 127 Total = 403

Sleep: 7 Hours
Eating -
Breakfast: Egg whites w/ cheese and bacon.
Lunch: String Cheese, 2 tsp of Almond butter
Dinner: Thai Food w/ soup

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Log 11/10

Killed myself today, don't ask why. I had to take a break from recent posts and have not kept track of my food. However, I am getting back on track so here is Tuesday's post even though it's wednesday.

Bulgarian Cycle - Day 1: Snatch, Clean and Jerk, Front Squat

then

5 rounds - 25 inverted burpees, 25 pull ups, 25 Burpees: 40:12 (1400M run as warm up)

Recovery: Light 400 M run

Agility Log 11/5

Agility is essentially a combination of acceleration, deceleration and changing direction.
To create fast, multi-directional movement, you need to teach your body to move, challenging your central nervous system to adopt a movement pattern and perform it successfully. For example, when you first ride a bike you need strength to move the pedals but you also need to 'learn' the movement pattern.
Once it's learnt correctly it will be stored in what may be termed 'muscle memory.'
Rugby related movements are complex combinations of smaller, simpler movements. The reason some players, like Jason Robinson, are better at performing certain movement skills is that they more easily bring together all the smaller movements and co-ordinate them. These movements are:
Foot speed
Balance
Reaction
Breaking agility down into it's components and training them independently is the first step, followed by a progression to combination drills.
Log:

Sleep: 8 hours of sleep last night. Felt really nice.

Food:
Breakfast: 2 oz of steak and 2 eggs.

Lunch: 2 quesadillas from Cafe del Sol.

Dinner:

Exercise: AMRAP in 20 minutes of: 10 Thrusters, 10 Pull Ups - 14 rounds + 10 Thrusters

Recovery: Agility drill ladder.

Log 10/30

LOG:

Sleep: 4 hours. Went to bed about 1:45AM and woke up at 5:20A for the 6A class. Yikes!

Food:
Breakfast: None

Lunch: 2 x .99 cent big burgers with cheese and ketchup. Put both burgers together with one bun to keep the unfavorable carb count down.

Snack: Steak and egg white burrito w/ swiss cheese and sauteed veggies.

Dinner: The usual salad like all the other nights. See previous posts. 6oz of Tri Tip and one carne asada taco w guacamole.

Liquids: had 32 oz of water and 4 cup of coffee. 1 with H/H and 1 with heavy cream.

Exercise: Angie: 100 x Pull Ups, Push Ups, Sit Ups and Squats - 16:12

Recovery: None. No bueno...