September 29, 2007 MetCon Day

Warm-up
Abmat situps holding 2 DB's overface and sitting up with them x 4 x 10
Core Rotations with one end of an olympic bar x 4 x 15 per side

CrossFit's "Nicole"
As many rounds in 20 minutes of-
400M run and Max rep sets of pullups
Pullup #'s 26,23,17,18,13 for a total of 97 reps

5 rounds + 1 400M run.

I think I was running 800M to start but I cannot be sure. No one told me there would be any math involved.

September 28, 2007 ME & MetCon Day

Took a rest yesterday....Parent teacher conferences and daughters VB game, sons football practice,etc...you all know the drill. Today I decided to hit a Max effort and mix in a Heavy MetCon workout. Inspired by the last 2 days of overhead jerk videos on the CrossFit main website, and knowing that the jerk is something I need to work on- that is what I chose for today. Went up to 240, then dropped to 205 for some form work. Next up I did Powercleans from the floor with bodyweight (195) and Ringdips with a 20lb vest. Ascending and descending reps for time. Nearly killed me. MetCon tomorrow.

Behind the neck jerks- 95/3 115/3 135/3 185/1 205/1 225/1 235/1 240/1 205/3X3

Powercleans from the floor- 1,2,3,4,5,6,7,8
Ring dips with 20lb vest- 8,7,6,5,4,3,2,1
Time- 18:10

September 26, 2007 Rest Day

Rest day today, but could not resist to do a run today, Did a 5K run on the treadmill (actually came to 5.5 with warm-up and cooldown). This was performed at about 70% effort with a time around 33:00? Afterwards hit the foam roller. I start with the lowerbody and work my up, at about 5-10 rolls per body area. Stretched Hammies to finish up.

September 25, 2007 MetCon Day

MetCon
Part 1
Hang Power Snatch (95lbs)
DB Core Rows (50lb DB's)
Sit-ups on AbMat
21-15-9 reps

Time- 13:51

Part 2
Ladders
KB unilateral press (70lbKB) 1+1, 2+2, 3+3, 4+4, 5+5
Chins with 20lb vest 1 , 2 , 3 , 4 , 5

September 24, 2007 ME Day

Took a couple of unscheduled days off. Too many sports activities and homework. Got back on track today with an ME workout. Time for Barbell back squats for 5 sets of 3, followed by a combination lift of front squats and power jerks, performing 1 front squat followed by 1 jerk, repeat 2 more times before racking the barbell. Workout looked like this-

BB Squats 135/5 185/5 225/5 295/3 315/3 335/3 355/3 375/3

FrontSquat/Power Jerk 95/3+3 115/3+3 135/3+3 155/3+3 175/3+3

September 21, 2007 MetCon Day

400M Run
Unilateral DB Floor Press (85lbDB) x 10+10
Barbell Pendlay Rows (205lb) x 5
5 Rounds
Time- 23:53

Not a barn burner, but a nice solid effort. ME tomorrow.

September 20, 2007 Rest Day

Did nothing, except work, and get the kids to their games ontime. MetCon tomorrow.

September 19, 2007 MetCon Day

Kind of a weak Metcon workout tonight. Feeling pretty beat up from the last 2 days, so did some rounds for time.

Lunging horizontal press x 150/10+10
Reverse Lunge horizontal pull x 150/10+10
= 1 round, did 5 rounds in 12:37
Used a single cable set-up with my TRX unit.

5 Pike push-ups with "perfect push-up" handles (nose to floor) x 5
5 L-sit ring pull-ups
1 minute jump rope
= 1 round, did 5 rounds in 10:05

It was hard to maintain intensity and a good time, when trying to perform this workout and watch UFC Fight Night Live!

Reading Suggestion.....

Just got a copy of Robert Dos Remedios (2006 NSCA Strength Coach of The Year) new book, Power Training. Just flipping through it-looks pretty good. Has some solid programming suggestions and alot of exercise ideas/variations for you to implement into your own program or your clients. Really like the section on olympic lifting combinations, as Coach Dos is a big olympic lift guy. I also like the fact that he believes in short duration, high intensity, and performance based training over bodybuilding type protocols. His blogspot is located at http://coachdos.blogspot.com/ Check it out.

September 18, 2007 ME Day

Clean grip DL's
245/10 325/5 345/5 365/5

Snatch grip pulls from the floor with chains (total of 40lbs*)
95/5* 115/5* 135/5*

Trying to switch up with 5 sets of 3 on one dl day and the following go with 3 sets of 5, trying to slowly increase load while maintaining good lumbar position on pulls.

Short and sweet. Here is an old photo of the last powerlifting competition I lifted in. 2001 USAPL Midwest Senior States.

September 17, 2007 MetCon Day

Run 1 mile @ 5mph

Crossfits "Fran" as Rx'd
Time- 6:15 PR, former time was 7:05

Run 1 mile @ 5mph

That last mile felt like I had concrete in my running shoes! Was absolutely shot from the fran, but felt like I could have even done a better time if I would have pushed a little harder....Next Time!!!

September 16, 2007 Rest Day

Took a rest day today. Full of grief over the Huskers *ss whippng, and then my daughters team took a beatin' and to follow that up my son's football team went down to 2 and 1. We will all regroup and return!!!

September 15, 2007 "Go Huskers"

MetCon day today. First did the Crossfit WOD, 5 sets of 3 on the power clean then went and did what I had scheduled, CrossFit's "Michael"- 3 rounds of 800M run, 50 back extensions and 50 sit-ups.

PC's- 95/3 115/3 135/3 185/3 205/3 225/3

Michael- 21:15 New PR (old time 22:43)
This was the first time since starting Metcon type training that I ended up flat on my back. Felt good just to lay there for awhile. Now that I am finished it is time to watch the Huskers go up against USC. Pictured is our current QB Sam Keller and a possible future Husker. Go Big Red!!

September 14, 2007 ME Day "Jerk Werk"

Wm-up
TRX Body Row 15,13,11,9,7,5
Decline "Perfect Push-ups" 5,7, 9,11,13,15
* Wore 20lb vest Time- 7:56

Rack Jerks
95/7 135/3 155/1 175/1 185/1 205/1x5 sets 225/1 x 3 230/x

My jerk is horrible. It always has been weak. I know what I am doing wrong. I know anatomically what misgivings I have. Dan John's latest newsletter described a couple of jerk exercises that I am going to try and see what happens. This one involves setting the racks at about the point that you would drop under the jerk, which is what you do. Stand up with the weight and align feet as if finishing a jerk, then open stance and overhead squat the weight back down to the pins. Hopefully the photos will help. Went easy on this, from doing this I realize that I am not pushing myself underneath the weight enough.

135/3 155/3 175/3 195/3

September 13, 2007 Rest Day

Unscheduled rest day. Day was too hectic, and throughly enjoyed watching my daughter play volleyball tonight. Do ME tomorrow and follow with a MetCon and get back on track. This is her performing a "backset". She is a hardworking "CrossFitter" and will post some of her workouts when the season is over.

September 12, 2007 MetCon Day KB C&P and Chin-ups

Today's workout was inspired by the latest newsletter from Coach Dan John (DanJohn.org). His newsletter is free and is one of the best, check it out. This ended up being more of a Max effort, using the heaviest KB that I have plus an extra 25lbs of added resistance for my chin-ups. Did 3 clean and presses on right, 3 on left, then did 3 chin-ups. Looked like this-

70lbKB C&P x 3r, 3l
3 Chin-ups with 25lbs.
= 1 round

Did 10 rounds in 20 minutes.

Could have pushed it more, but really wanted to keep my form tight on both movements and try not to "push" on the presses or "kip" on the chin-ups. Great workout.

September 11, Rest Day and Reflection

Today was a scheduled rest day and I took it. Just walked 30 minutes on T-mill @ 4mph to try and workout some of the soreness from the last few days. Remember where you were on this day? Who will ever forget. My wife had the day off and we were just leaving the school after walking our kids there. Parents were asking "had you seen the TV?" A plane had just ran into the World Trade Centers. We, like most thought it was a terrible mistake made by the pilot of a small plane. We watched in horror as the events unfolded on FOX news. The world will never be the same. Pray for our soldiers and the families that were directly effected by the events that changed history that day.

September 10, 2007 MetCon Day "Fight Gone Bad"

CrossFit workout "Fight Gone Bad" today. This is a tough workout. Had to set it up in the garage, nice cool day today so that was a perk. Working by myself is tough because I am resetting the counter, recording my numbers, etc.. probably a little ugly per CrossFit standards. The rower that I have in the garage does not have a functioning counter, so I just rowed hard for time. The workout consists of 5 stations @ 1 minute each, with a 1 minute rest after completing the 5 stations (1 round). Perform 5 rounds and record total number of reps/ total calories on rower.

Wm up
2 minutes treadmill @4mph with KB turkish get-ups with 16kg. 3 rounds with the GU's 10+10.

Fight Gone Bad
Wall Ball (20lb dynamax) 30, 30, 24
SHDP (75) 19,16,15
Box Jump (24") 19,14,15
Push Press (75) 24,20,21
Row Time *
Total reps 247

September 9, 2007 ME Day

Maximum effort Day! I hate doing overhead squats. They kill my shoulders, and when training in the basement a bailout could lead to disaster. I did them anyway. What does Coach Burgener say about doing the things that you suck at...they usually make you better. Went with one power snatch from the hang to get the bar into place and then performed X number of OHS's to a 20lb Dynamax ball.

60/1+10 95/1+5 135/1+5 x 3 sets

Finished with Barbell squats for sets of 5

135/5 225/5 315/5 365/5

Squats are feeling much better. Using a belt only and my neoprene sleeves. Stopped back squatting in my weightlifting shoes...puts the stress back into my posterior where it needs to be.

September 8, 2007 MetCon Day

Did not really have the workout bug today. Went with something fun.

30 Muscle ups for time. Used my harness to give me a little help at the bottom. Consists of a blue jumpstretch band choked over the top of my chinning bar with the other end clipped to a climbing harness worn backwards. Works well. Last time used both a blue and green, this time a blue band only.

Time- 14:35

Tabata Jumprope- 16 mins.

September 7, 2007 Rest Day

Scheduled rest day but could not resist at least walking on the treadmill.

4mph for 60:00

Nice easy walk.

September 6, 2007 MetCon Day

MetCon day and did the WOD from the CrossFit website today-
Warm-up and mobility drills

2 Board BP 135/10 x 2 sets 185/5 205/5 225/5 250/4
* Performed 10 scarecrows inbetween each working set with 100lbs.

CrossFit's "Helen"
400M run
21 KB swings (50)
12 pullups

Old time- 12:30 New time- 11:33

September 5, 2007 ME Day

BB Overhead Press
Did these in a cluster fashion. Do a rep, add weight..etc.. until the 3 reps are achieved. Rested 3 minutes between clusters.

45/15 95/10 (145,155,165) (150,160,170) (155,165,175)

Clean grip jump shrugs in rack (#3) 205/3 x 3 sets

September 4, 2007 MetCon Day

Warm-up 1 mile on treadmill @ 5mph watching "Dog- The Bounty Hunter"

This workout was posted on the CrossFit Santa Cruz website. Added a little extra by wearing a 20lb vest through the whole workout-

5 1 1/2 bodyweight DL (295)
5 Ring Dips
5 Box Jumps (24")

Rounds in 20 minutes- 7

September 3, 2007 Rest Day

Rest day, but took the wife to do one of those "adventure" type out circuits. Felt it was a waste of time, running from one station to the next, some of the stations felt like they were going to fall apart! Well the weather was great, and it felt good to get outside.

September 2, 2007 MetCon Day

Started with Pendlay (sp?) rows. Not sure why these are named as they are, seem to remember multiple variations of this movement being done over the years. This type of barbell row requires that you start the rowing motion from a dead start from the floor.

95/10 145/10 x 3 sets

MetCon workout was a variation of a Coach Rut workout-

DB push jerks (40's) x 20,18,16,14,12,10,8,6,4,2
KTE's x 2,4,6, 8,10,12,14,16,18,20

Time- 10:37 (11:57)

September 1, 2007 ME Day Front Squats w/ Chains

KB swing snatch
50/5+5 70/5+5 x 5 sets

Front Squat with 40lbs of chain each side of bar (80lbs @ top)*
95*/5 135*/5 185*/5 205*/3 225*/2

Tabata Jump rope for 16 minutes

Had planned to do back squats, but I had not done fronts in a while- so went with the fronts and added some chains for a twist. Chains make you fight like a mutha to stand up at the top. Met Con tomorrow.