Muscle Up Breakthrough

Inspired by fellow-coach and buddy, DJ Wickham's awesome performance at the Crossfit World Games this past weekend in Carson California I had a muscle-up breakthrough today. Clearly the strength program I have been on has become incredibly effective with my the upper body as I performed several sets of unbroken muscle-ups today when previously I had struggled to get one. I always say it's the small victories every day that get us through life and today was definitely one of them. Resting up for Cindy tomorrow!

The Mental Game

We always hear about the physical benefits of physical fitness: the strength, the stamina, the aesthetic goals of "ripped abs" or those "toned legs" we've been looking for. But what about our "mental fitness"? This mental fitness is not only mental strength (the ability to be strong through adversity), but general mental awareness and ability. Anybody that has ever been through a Crossfit workout knows that it is as much a mental battle as it is physical. Whether it is holding onto that pull up bar for those last couple of reps, or holding on to a snatch lift when your whole body is telling you to drop it, the mind is constantly fighting both itself and the body. Like any adverse circumstances, Crossfit conditions the mind to go against everything it has previously been trained to do. When your old mindset says “Ow this hurts, we really shouldn’t be lifting this weight this many times, your legs can’t handle it”, Crossfit teaches a new dialogue that may sound closer to “this hurts, but this is a pain I have felt before and I know I can push through it despite what my legs are telling me.” So what does this do for us in every day life? This makes us better humans. Not only does Crossfit develop a group of hyper-motivated, happy, and fit individuals, but we see a re-invigorated zest of life, for achievement, and for overcoming adversity. All of a sudden, that stack of reports on your desk doesn’t seem so big after you have done Fran (21-15-9 thrusters/pull ups for time). Juggling the kids all day and organizing the birthday party and making dinner seems like a piece of cake compared to Helen, and lifting that man out of the window of a smashed up truck to resuscitate him is only a fraction of you 1RM deadlift. What I am trying to say is that mentally, Crossfit makes life easier because it pushes people to a place that they would otherwise stay away from.

I'm Back

That's right I am back!! I took some time off from posting the past couple months to refocus myself, readjust my goals and various things in my life and look after the most important thing for my success...ME! That's right if you do not look after yourself, how else can you ever look after others? I have undergone a lot of contemplation lately and have decided that Crossfit and Life need a lot more of this...life is too short to run yourself thin and not take care of your priorities. Don't worry I have still been training hard and am feeling stronger than ever. I will re-start the insight into my training as well as a lot of things I have seen over coaching and Crossfit in relation to every day life the past couple months. Get ready everyone because it is going to be an AWESOME summer!!

Therapy

I read an article on the Crossfit Journal the other day about an Iraqi war veteran that nearly lost his life (and did lose his leg and was severely injured) who found Crossfit after his recovery. When asked if he goes to any therapy or anything for post-traumatic stress, he replied that he didn't need to because Crossfit did it for him. This inspired me. I think about where I would be without such an incredible outlet with such amazing, motivated people around me inspiring me every day....and the only answer I can come up with is...not here. I think everyone needs a passion, somewhere where they feel like home, something where nothing else in the world matters because that is where they belong. For me that is at my Crossfit gym, it's standing there with a bar and some weight, it's running in the rain/snow...it's knowing that there is no more perfect place in the world than the serenity I get when I am in that moment. Whether it's music, art, dance, sports, writing, whatever people are passionate about, I am a believer that everyone needs something. What will yours be?

Annie

Yesterday's WOD was Annie:

In case you are unfamiliar with Annie-

For Time:

50-40-30-20-10

Double unders/sit ups

Time: 6:45

Previous PR was 6:47 and although this time was better, I felt like I was going in slow motion! Frustrating, but given the sleep and stress experienced lately with exams and such, this really shouldn't be a surprise. It's incredible the effects of body harmony on performance.

This week's training

No don't worry I have not forgotten about my blog, or my training. I am continuing my one day on one day off routine and have some results from the week!

Monday:

5 rounds for time
row 250m
15 toes to bar
rest 2 mins

9:30s working time

Happy with this, toughest part by far was the toes to bar. Grip has gotten a lot better but definitely felt this through the mid-section...core needs work, but nice to get a CFC class WOD in!


Wednesday

A1. Push Press 2-3 reps x 3 sets rest 90s

115 x 3, 135 x 2, 135 x 3
wrist limiting on these, but getting stronger

A2. Weighted back extension 8-12 reps x 3 @ 2011 rest 90s

25# x 12, 35# x 12, 45# x 12

B1. Shoulder Press 4-6 x 4 @ 31X1 rest 90s

65# x 9, 95# x 6, 95# x 6, 95# x 4

B2. Single arm db row 8-10 reps x 4 @ 30X1 rest 90s
30,30,40,40 all 10 reps

Other than the limits on the shoulder press the wrist felt great today and I am feeling a lot stronger!

Yesterday's Training

Row 1000 m

3:26

I was quite happy with this. My intention before this WOD was to beat my previous week's time fo 3:39 which I did by 13 seconds. I have to say this is probably the toughest distance for me as it's right in between the mental attitudes of going all out and pacing and it feels like you need to do a little bit of both for success at this distance. Great mental test.

Today's training: so you're gonna need a medicine ball....

If I could name this WOD it would be "Nightmare by Med Ball" because that is exactly what it is.

5 rounds for time
20 wall balls (20#)
20 med ball cleans (20#)
40 OH Walking Lunges (20#)

21:53

Not happy with this time, but considering my energy levels lately, I am satisfied....for now. Less breaks and I think a sub-20 is well within grasp.

Importance of Rest

Often I get clients or friends that come to me asking for advice as to what they should be doing for their programming. Often I hear comments like "well I worked out 7 days in a row last week so that means I am improving right?". I cannot overstate the importance of rest. Rest in this sense means both active days without training or working out as well as getting the proper sleep. Often the mistake is made of people keeping themseleves on the couch for two days a week (often weekends) because they feel this is the proper rest. This is not the right way to do it. Rest should not always be crashing on the couch, but it may mean trying a new sport, going for a walk or a swim, playing with your dog or your kids...but keep moving! Crossfit has many different ideas of programming rest intervals: ".com" suggests a 3 on 1 off approach while many others will say 2 on one off and then adjust for competitions and double days. Regardless of what you choose, the most important thing I have learned from training myself and others is to read your body. If you aren't feeling it and you're warming up and your body is telling you "no"...it's probably best to rest another day rather than risking significant injury in trying to push your body to do something it isn't prepared for. Not to say the body isn't meant to be pushed. My mentor "OPT"'s motto is "get comfortable with the uncomfortable", something I am always rediscovering and truly believe in. But there is a difference in pushing through training and pushing a body that isn't ready. Food for thought.

A little catch up

From yesterday's training:

A1. Strict Pull-ups 4-6reps @ 20X3 x 4 sets rest 90s
6,6,6,5

A2. Standing DB Shoulder Press 8-12 reps @ 3013 x 4 sets rest 90s
12 x 25#; 10 x 30#; 10 x 30#; 8 x 30#

B. Push Ups with alternating db row 6-10/side x 3 rest 2:00

20 x 20#, 12 x 25#, 8 x 25#

A little low on the energy. Good to get back into it after a weekend skiing in the mountains. Rest day today

April 1, 2010

Today's work out:

100 ghd sit ups for time:

4:54

Also worked on olympic lifting and my wrist: cleans and snatch.

Felt really good today and I am very happy with that time as it is nearly 1:00 faster than when I did 100 ghd sit ups 2 weeks ago. Progress!!

Yesterday's training

I apologize for the delay but here it is!

A. Front squat 5-8 reps x 4 sets @ 31x1 2:00 rest.

8x 135#, 8 x 145#, 5 x 155#, 5 x 155#
*these were light weights but huge in that I did them in the proper front squat position (hands in "clean" position as opposed to crossed over the front of the bar).

B1. db deadlift 25 reps x 3 sets 60s rest. no pace

135# x 25, 135# x 20, 135# x 20

really bagged on these ones (did as fast as I could)

B2. Switch lunges 20 reps unbroken x 3 sets 60s rest

20, 20, 20


Overall I am happy in the lifts in that I am able to do them on the barbell finally. Felt like a step back in that I am extremely fatigued (and have no found out that it is most likely due to still having salmonella in my body). But like they say "always forward".


I will be attempting to do a one day on one day off schedule with the fatigue I am experiencing (and exams) with the exception of this weekend where I am off to ski for the first time in a couple years. I will be providing some insight over the weekend on some Crossfit ideas I have been pondering. Stay tuned!

March 28, 2010 training

A1. Strict weighted pull up/ strict pull up; 3.3x 4 sets; 2:00 rest

6X 15#, 6 x 20#, 6 x 25#

A2. Seated db press 6-8 reps x 3 sets @ 4010; 2:00 rest

8x 25#, 8 x 30#, 8 x 35#

B1. Knees to elbows 15 x 3 sets 60s rest

15, 15, 15,

B2. Push ups off db's 8-12 x 3 sets @ 3030; 60s rest

12, 12, 12

Felt great today and I am really enjoying this strength stage. I'm getting hungry for some named WOD's though and to start packing on the weight.

No road without bumps

As they say there is no such thing as a journey without a few bumps in the road. Mine are medical and I am dealing with a few physiological/adrenal issues right now which are all understandable seeing what my body has been through the past 4 months. All of this time spent undergoing tests, appointments, and dealing with professionals in various fields has really opened my eyes into what technology in not just medicine, but performance and lifestyle is achieving right now. It seems like there is no function of any bodily system that cannot be tested, monitored and managed these days, which begs the question of: is there truly a limit to where our bodies can go, with not just sustaining but performing? Figures such as Ussain Bolt, Michael Phelps and the winners of the Crossfit Games every year are proving that there isn't, that we are constantly pushing, striving, going faster, lifting more, going longer than ever. I always go by the old adage in my training in that somewhere, some place in the world there is someone smarter, someone with more work capacity and someone working harder. This has been pushing me for the last year and is pushing me right now to heal in order to get back to "progress" from a health and training perspective

March 22, 2010

A1. Push Press 12, 10, 8,8,8
75# x 12, 80# x 10, 95# x 8, 100# x 8, 105# x 8

A2. DB Overhead walking lunge 6-9/leg
30# x 9, 35# x 9, 40# x 9, 45# x 9, 1.5pd kb x 9

B1. Barbell DL 7-9 reps x 4 @ 4111 10s rest
135# x 9, 155# x 9, 175# x 9, 200# x 9

B2. Box Jumps 20 unbroken 20" x 4 2:30 rest
all 20 and all unbroken

The wrist felt great today and is quickly improving, 200# DL at 4 seconds down would have been unheard of even a week ago. Progress always.

The Beginning

Well it's not truly the beginning...I have been crossfitting for 4 years now (not really saying a lot since I am relatively young), and full time for 1 year. Then why the title of "the beginning"? Well after 8 months of consistent training I had a huge setback in Dec. Training powercleans I essentially dropped 225lbs on my wrist and broke it. A week later I recieved salmonella poisoning which set me back 20lbs and a long recovery. So back at it I am, (gather not entirely 100%), and this blog is to record training, eating, lifestyle, fitness, coaching, and everything to do with the sport that has changed my life.

Trained by OPT and AFT in Calgary, the goal is to compete, do well and one day qualify for the Crossfit Games....let the journey begin