Week 2

Week 2

Friday 

AM - Swimming Laps

25 meter Swim/Front Crawl @ high effort every minute x 20 mins

(5 min rest)

100 meter Front Crawl @ high effort x 3 sets, 3 min b/t efforts 

Complete, didn't feel as good as last week.  Stomach hasn't completely recovered so I think that was most of it.  Tried to push pace on 25m more this time and kept most below 24 seconds.  100m I played with a smoother slower stroke and time was a bit slower, 1:02, 1:11, 1:04.  Some swim team people were next to me and I watched them what looked like slow motion but they were averaging like 18-20 sec/25m.  Didn't work for me.

PM - BSq int sets + Deficit DL's + GH Raises + SL int

A. Back Squat @ 40X1, 4-4-4-4, 4 min - all tough sets, full depth, follow tempo

B. Deadlifts @ 11X1, 4-4-2-2-2, 2 min - moderate, stand on 4" elevated platform

C. GH Raises @ 20X0, 8-10 reps x 4 sets, 2 min

D. double KB Front Rack Walking Lunges @ 24kg/arm, 6 reps per min x 15 mins

A. 295, 305, 315, 325
B. 295, 335, 355, 365, 375, stayed with double over hand and hook grip from last week.  felt pretty strong.  May have been a hair higher than last week.  Need to use same plates each week for platform but I didn't.  Will video next week, I forgot again this week.
C. 10 reps each with hands on temples.  got tough on last 2 sets, no weight added
D. Did 6 total reps/min hope that was right.  This wasn't bad at all.  Less time in the rack position was way better.

Saturday - MAP Low %'s (30-->75 mins)

35 minutes @ 75%/moderate effort - wear a HR monitor:

(1 mile Run buy-in)

21 cals AirDyne (changed to 90 sec)

15 step down box jumps - 24”

9 burpees - no jump @ top
Mile (tracked in neighborhood by mapmyrun phone app)- 8:45
+
8 rounds + 15 Box Jumps + 4 Burpees
*felt good throughout this whole thing, which I had a monitor that worked on AD b/c I don't think I'd be getting 21 Cal in 90 sec but I tried to stay same pace every time.  Great day out in the sun!   

Monday 

AM - SN int + C&J int + GH Raises + Squat stamina

A. 3 position hang power snatch (high hang, above knee, below knee), 1 rep per position - build to a tough set, no dropping b/t reps

B. Power Clean. Split Jerk, 2.3 - build to a tough set, touch n go on the power cleans

C. GH Raises @ 40X0, 4-6 tough reps x 6 sets, 2 min

D. 7 unbroken touch n go squat clean @ 115lb per min x 10 mins

A. built to 185, not 1RM but tough set.  185 actually felt better than 175 but went ahead and stopped.
B. built to 245.  Power Clean started to get a little wide stanced and low catch on shoulder but other wise good.  I wouldn't go as far as to say the Jerk feels good but it definitely feels better and I'm confident in at this weight which is not always the case.
C. all 6 reps w/ 10lbs hur today.
D. This was very tough.  Felt more like a metcon.  All under 20 sec and straight through though but it was a mental battle.  I was concerned I wouldn't complete it so i'm glad I did. 

PM - Upper EMOM

EMOM x 20 mins:

1st - 1 rope climb to 15ft + 5 strict HSPU

2nd - 1 rope climb to 15ft + 5 strict pronated chest to bar

This didn't go well.  Rope climbs still don't feel great, I'm getting them in about 3.5 times of moving my feet.  Not sure if that's good or bad for my height.  HSPU's were fine and actually added about 2" depth on them.  Strict Pull Ups were tough.  I did only 4 sets CTB then went to just pull ups and did 3/2 ever set for the last 6.  Could not get my CTB, wasn't even easy on the first set.  Strict CTB has always been hard.

Tuesday - MAP Low %'s (30-->75 mins)

35 min @ 75%/moderate effort - wear a HR monitor:

(1 mile Run buy-in)

90 sec AirDyne

15 kbs - 16kg

50ft bear crawl

Mile (straight away from gym) 8:13
9 rounds + 60 sec AD
felt good all the way through on this one. 

Wednesday 

AM - SNB + OH int + DL mod emom + Step-up/stamina

A. Snatch Balance, work to a tough single

B. touch n go Push Jerk, work to a tough triple

C. Deadlift @ 20X0, 3 tough reps per min x 7 mins 

D. DB Russian Step-ups onto 20” box, 15/leg x 3 sets, 45 sec b/t legs - start @ 40lb DB’s hand

A. up to 235 but too slow.  You saw video.  Need to work on speed under it and stay lighter
B. up to 235, tough but not terrible.  Tried 245 and missed first rep.  First rep was always the hardest for some reason.
C. 325, 345, 345, 355, 355, 355, 360.  Didn't feel great, all these felt really heavy, I thought I'd be able to get heavier.
D. Don't have 40's so I used 45# DB's every set.  This was very tough.  Breathing got heavy and quads were burning pretty bad last 3-5 reps on last 2 sets.

PM - MAP (30/30)

4 sets @ high effort:

30 sec Alternating DB power snatch @ 75lbs

30 sec rest

30 sec Shuttle Running

30 sec rest

30 sec Thrusters @ 30lb/hand

30 sec rest

30 set Rowing

30 sec rest 

30 sec Hand Release burpees

30 sec rest

First 3 rounds felt great, last round got tough but maintained the whole time.
Snatches- 8 total/round (4/arm)
Run- same distance each time
Thrusters- 12, 14, 14, 14 (thought these would be worse so I kinda paced the first round too much)  (left shoulder caved at the bottom on 1 rep but stayed up the rest when I focused on it.)
Row- kept 1:51 pace
HR Burpees- 9/set

DB Snatches definitely the hardest thing here.  Low back didn't feel strong, not sure if it was from dead lifts or from monday and tuesday or what but bending didn't feel as good as it has been today.  Like that we're hammering it though.  I also like (need work on) all the DB work. 

W1P1

AM - Swimming Laps

25 meter Swim/Front Crawl @ high effort every minute x 15 mins

(5 min rest)

100 meter Front Crawl @ high effort x 3 sets, 3 min b/t efforts
Complete.  100m Swims were very tough.  All at about 2 min.  I'm my breathing gets very tough past 50m.  All the 25m's were about 24-27 seconds and felt good.

PM - BSq int sets + Deficit DL's + GH Raises + SL int

A. Back Squat @ 40X1, 5-5-5, 4 min - all tough sets, full depth, follow tempo

B. Deadlifts @ 11X1, 6-5-4-3-2, 2 min - moderate, stand on 4" elevated platform, focus on breaking through the floor using the legs/pushing into the floor, moderate per set, increase per set, use hook grip/double overhand

C. GH Raises @ 20X), 8-10 reps x 3 sets, 2 min

D. Front Rack Barbell Walking Lunges, 12-10-8/leg, 2 min - increase load per set

A. 275, 285, 295 tough but doable at tempo.
B. 275, 305, 315, 345, 365.  Felt better than expected at the lighter weights higher reps.  345/365 was pretty tough.
C. 10 reps/set hands across chest.  I know you want hands behind head but I wanted to ease into it.  I'll do hands behind head next time.
D. 185 for all sets.  Started too heavy.  These were killer, core was smoked at the end of each set. 

Saturday - MAP Low %'s (30-->75 mins)

30 minutes @ 75%/moderate effort - wear a HR monitor:

500m Row

30 sec Left Side Bridge

50 DU's

30 sec Right Side Bridge

100ft Bear Crawl

30 sec Front Bridge

HR monitor broke but getting a new one monday so I'll have it from now on.  This was good, rows were between 2:05 and 2:10 the whole time.  Everything else unbroken and same pace throughout the entire time.  Lost count of rounds I think it was 6 or 8 but really not sure.  I went a little over 30 min to complete whatever round I was on.  Tripped up on one set of DU's but they felt really easy and good.  

Monday 

AM - SN int + C&J int + GH Raises + Squat stamina

A. Power Snatch Cluster, 1.1.1 - work to a tough set

B. Power Clean. Above Knee Hang Power Clean. Push Jerk. Split Jerk, 1.1.1.1 - work to a tough set

C. GH Raises @ 40X0, 4-6 tough reps x 5 sets, 2 min

D. double KB Front Squats @ 24kg/arm @ 52X0, 5 reps x 10 sets, 45 sec

A. worked up slowly to 205, felt good.
B. Worked up to 255.  I believe this matches my PR's on hand power clean & push jerk.  255 was shaky but I got it, 245 was solid.
C. added 10lbs across chest for last 4 sets.  First time ever adding weight to these.
D. Miserable, left shoulder couldn't hold weight up for all 5 reps.  That tempo is no fun, legs felt fine, just rack position terrible. 

PM - Upper EMOM

EMOM x 21 mins:

1st - 5 Ring Muscle-ups

2nd - 3 Wall Walks

3rd - 1 L Sit Rope Climb to 15ft - hold L on descent too

Complete, all felt good and all quick and unbroken.  Left shoulder started to burn a little but not bad.

Tuesday - MAP Low %'s (30-->75 mins)

30 min @ 75%/moderate effort - wear a HR monitor:

400m Run

10/arm TGU's @ 16kg

Stomach bug, plan to do wednesdays on wednesday and then make up this on thursday since its low volume and aerobic.

Wednesday 

AM - SNB + OH int + DL mod emom + Step-up/stamina

A. Snatch Balance. OHS, 1.1 per min x 10 mins - start @ 95lbs, add 10lbs per min, focus on SPEED

B. Push Press. Push Jerk. Split Jerk, 1.1.1 @ 225lb x 5 sets, 2 min

C. Deadlift @ 40X0, 2 moderately tough reps per min x 10 mins - nothing close to failure

D. Front Rack Barbell Alternating Step-ups onto 20" box, 12-10-8-6/leg, 1:30 min

A. 95 up to 185 complete, 185 a little shaky but other than that felt good.  Got slower as it got heavier.
B. These didn't feel great.  Did them all unbroken but wasn't feeling great on them.
C. 275 x 3 sets, 295 x 3 sets, 305 x 1, 315 x 3.  Harder than anticipated at that tempo, really slow off the ground, especially on the 2nd rep.  Got some video's I'll try to put up.
D.  These were brutal, 95 for first 3 sets, 105 for last set.  Worse part was just my core giving out, I could feel my abs burning.  Legs got a little tough but mainly just holding that rack position.  I barely had my breathing back down before ready for next set.

PM - MAP (30/30)

5 sets @ high effort:

30 sec Wall Balls - 20#

30 sec rest

30 sec Burpees to 6" OH

30 sec rest

30 sec KBS - 32kg

30 sec rest

30 set AirDyne

30 sec rest
Complete, felt better than expected.
WB- 16 every set
Burpees- 9, 9, 10, 10, 10 (8" target)
KBS- 14, 14, 15, 15, 15
AD- 31 revolutions/round (counting one leg only)
KBS were probably hardest if I had to pick but I felt pretty good here suprisingly. 

Pleased with how I felt today considering how terrible I felt yesterday.  

Did Tuesdsay's work this morning.  Got 3 rounds + Run + 5 TGU/arm.  Left shoulder a little weaker than right but not bad.  TGU tax me more than I feel like they should.  Full round was taking about 8 min with the run at 2:00 (was at my house so I just did 1 min out & back.) Will have HR fixed by next time. 

Quest for 2015 Starts today!

Excited to get back to a specific program.  Michael Fitzgerald is my coach again starting today.  I'm excited to be back with him and learn and train smart again.

Wednesday was the first day
A.M.
30 sets of 25m swim on the min

Done felt pretty decent for not being in the pool in about a year.  Lats tightened up quick b/c I didn't have time to warm up.

P.M.
30 min EMOM
1st- 1 Power Clean + 1 Hang Sq Clean + 1 Front Squat @ 225lbs
2nd- 2 Rope Climbs, 15ft
3rd- 4 Power Snatch @ 155lbs (drop from top)
4th- 4-6 pHSPU's 10" deficit

Clean weight felt pretty heavy but not terrible.  Honestly, the worst part of this was rope climbs.  I've never done much of them so I'm not extremely efficient with them.  Snatches felt pretty good but not light.  6 HSPU's every time, got a little fatigued at lock out towards the end but definitely the easiest part.

Competing at CrossFit Flowood... and I don't know what to do!?

Ok guys, I'm excited that we have several first time competitors at the CF Flowood event.  I just wanted to throw together some food for thought on how to get prepped for and during the event.

1) Nutrition:  The first event (clean1RM+Row/DL) is really long and aerobic.  You'll want to eat a good 2-3 hours before this but not a huge meal.  Just a normal meal with a decent amount of carbs.  Maybe 20g of Protein and 30-50g of carbs from banana, sweet potato, applesauce, oatmeal, etc.  This is going to be your main fuel for the day.  After this event you'll need a little bit of protein but mainly some quick carbs (choose from above options).  I like protein powder with powder carbs but if you're not used to that then just eat some fruit or something.  Depending on the length of time b/w events you'll want to have some chicken or easy protein source for between events.  I'd say if it's much under 2 hours between events you're probably not going to want to eat anything.  You want your gut pretty empty for the next two events.  Sip or snack on carbs all day.  If you're used to BCAA's you can also be sipping on that all day long.

2) Warm-up-
Event 1- is tricky b/c it's a 1RM then long aerobic (2 opposite ends of the fitness spectrum) this is what I will probably do.  I'll probably do some really good hip warm-up with some skips and jumps, maybe some light running, then start working on the clean. I'll get up to about 90% or so of my goal weight.  I'll stop there for about 5-8 min to calm back down before stepping on to the floor.  You HR will get higher than you think during that 5 min to 1RM clean.  Make sure you give yourself time to calm back down before the row.  That first 2100m row should be somewhat uncomfortable but not too bad.  You want to have a push on the last 900m so don't go out too hard.
Event 2- I'll start with some hip mobilization and shoulder mobilization.  This wod (snatch/pull up) is a lot on the shoulders so make sure they're ready.  Also, loosen up your grip a little bit as it's going to get it's use in on this one (as if it didn't already get it on the row/DL).  Feel out the weights a little bit and if we have the space to do it.  I will get 2-4 sets of 5 TnG Power Snatch to 5 Pull Ups full speed with a couple minutes rest b/w sets.  Then 5 or so minutes rest before actually starting.  About 10-15 min out you will want to do some row or run sprints to get that HR going pretty good too.  This one is going to sting a little.
Event 3- Grand Finale ("The Finisher").  By this time you're going to be pretty tired and maybe already getting a little stiff.  You'll want to start you warm up about 30-45 min out and start pretty slow.  Maybe slow 3-5 min row or run to get the blood flowing.  Again, similar to last event, I'll want to get a few sets of 5 reps of each movement full speed with a couple minutes rest between sets.  You must know going into this event that it is going to HURT.  The reps are just low enough to where you can't break it up much.  You're pacing needs to be on the burpees.  That being said, don't get lazy on the burpees and breath on the ground, you want to breath standing up tall.  Take your breath between movements and try to go unbroken on all of it.  Again, IT IS GOING TO HURT!!  but it's the last one so give it your all!

3) Sleep/Mobility- night before you compete you'll want to do some stretching and mobilizing on your problem areas.  While your stretching, envision yourself performing the workouts PERFECTLY as you plan to!  Fall asleep to this and try to get 8-10 hours of sleep the night before!

4) HAVE FUN!!!! It's not the CF Games.. and even if it was.. it's still NOT THE MOST IMPORTANT THING IN LIFE.  It's just an event, have fun with it and do your best!

Good Luck Guys

Coach Mike

"As iron sharpens iron, so one man sharpens another" Proverbs 27:17

Relationship- Christ/Myself/My son

So most of my post (or I guess all of them up to this point) have been on training.  This one is going to be a little different.  Most of you know by now I have a little boy (Camp) on the way.  Today we are 31 weeks, just 9 weeks (at most) until Reagan and I get to meet our little boy.

I was listening to a song the other day and I just couldn't get my mind off of Camp the whole time.  The chorus to the song is:

I wanna sit at your feet
drink from the cup in your hand.
Lay back against you and breath, 
hear your heart beat

This love is so deep, 
it's more than I can stand.
I melt in your peace, it's overwhelming 



As I listened to these lyrics I was thinking about my relationship w/ Christ and my future relationship with my son.  This song is about Christ and just sitting at his feet wanting to drink from his cup and just rest on him.  We should have a love for Him that is so deep we can't even stand it, meaning we can't help but tell everyone about it.

But like I said, this particular day, I just could not get my mind off of Camp.  There is so many references in scripture about how we should be like children or have "faith like a child".  

It is sometimes frustrating to me about how people complain about how hard it is with your first child.  Now I understand, Camp isn't here yet so it's easy for me to say now BUT I can only imagine the love I'm going to have for him and the fun we're going to have together.  

I know that when he gets here he will be 100% dependent on Reagan and I to live, be fed, be changed, taken care of in every way (other than the obvious that is up to God).  This is the beauty of it.  I can't wait for the day when "He drinks from the cup in my hand, lays back against me and breaths and I feel His heart beat".  My love for him is ALREADY so deep I can't stand it and can't wait to meet him.  I know that when I'm sitting here holding him, the peace of God and this blessing in my life will be overwhelming.

This will be one of the first songs I play for my son b/c I want him to know that GOD is the one who will be his everything!  I will won't to be but I'm only human.  God will be there for him every second b/c that is what he tells us in his word!

Can't wait to meet you Camp!

-Daddy

P.S. Sorry for the emotional side of me coming out.  A lot of you that know me just from the gym may not know this side :)

Why do we do _____ every week!?

I get this question every so often from my CrossFit clients.  "Why do we do ____ every week?"  Some people say we get on "kicks" of certain movements or I get stuck on certain movements in my program design.  I just wanted to give a bit of an explanation.

CrossFit, classically known for "random" program design.  This is true but is "random" really the best we can do?  In my opinion, this is very lower order thinking.  If we randomly threw movements out there you will NEVER improve as well as you could be.  Fitness is just like anything else and MUST have some organization to it to get the results that are desired.  This is why it's called PROGRAM design.  If I randomly through a workout up the night before, this almost guarantees a lack of quality programming and increase risk of injury along with decreased results.

Now, let me clarify, for someone coming off of 10 years of bad eating and NO fitness.  Yes, you will see results (with a high risk of injury) w/ random CF b/c you are doing something as opposed to nothing!

If you have a random program, there is NO possible way to create structural balance.  Ask your coach how they ensure structural balance, which greatly decreases risk for injury, without a structured program!? (If you are a coach, ask yourself this)

In my opinion, if you do NOT get on "kicks" or "get stuck on movements" in your programming then you are doing something WRONG!

Clients, ask your coach (program designer), WHY are we doing this?! If he/she can't give you an answer, that's a problem.  Find a new coach that CAN explain to you why you are doing what you're doing!!

You would not do yourself this dis-service with ANYTHING else...
Ex. If you are readying a book, would you read one page from book #1 on Monday then one page from book #2 on tuesday and so forth until you get to day 100 when you finally read the second page of book #1??  This makes no sense!  You would never learn anything about any of the books!

Ex. You go to a dentist.  Doc why are we doing this to my tooth?  Eh I'm not sure but I did it to my last patient so I'm going to do it to you too.

Do yourself a favor and make sure your coach knows what they are doing!

End of soap box!  Thanks for reading!  Any comments are gladly welcomed and I'll gladly reply!

New Year!!

I wanted to write a piece reflecting on 2012 and looking forward to 2013.  First off, I wanted to say I'm thankful to Christ for all of my struggles and successes over the past year.  I have learned a lot from each and probably even more from the struggles than successes.

I'm very thankful for all of my clients and coaches at the gym.  They always encourage and motivate me to do better in all aspects of life.  Beyond that, what I am most thankful for, is that they challenge me.   They make me ask the questions "Is what I'm doing just good enough or is it great?"

My training has been very difficult this last year.  I think I have gone through more ups and downs in my training this year than ever.  I hit some good PR's, but then had some really bad workouts too.  Again, the challenges motivate me more than anything.  This is what I love about CF and training.

In 2012, with the help of God, my wonderful wife Reagan, my family, and my gym family, I was able to accomplish making it to regionals again.  I made it to Sunday of Regionals which was also my goal.  In the gym, we were able to stay over my goal # of members throughout the year.  I began developing my online training program.  We were able to get some coaches in a system of coaching to make CF 27:17 a better experience for everyone.  Again, this was all done with MUCH help from those listed above.

In 2013, I have a several goals. I just want to list the ones directly related to CF 27:17 and my personal training here.  My theme for this year is "Good to Great".  I started reading a book with this title last year; among the many that I didn't finish, I will finish it this year.  I realized that I have a tendency to settle for being good at a lot of things.  The gym is doing "good", training is going "good", my coaching is "good", relationships are "good", etc.  All of this is "good", but I don't want to settle for that.  I want to look back on my life and say it was GREAT and I lived it too the fullest and did the BEST I could at EVERYTHING!

That being said, I want to attack this year with full force trying to make CF 27:17 the best gym in Mississippi.  I want to attack every workout with full effort.  I want to challenge my faith and marriage to be the best it can possibly be.  I want to take risk for God that are out of my comfort zone.  I want to get into more uncomfortable situations that I can grow from than ever before.  I want to keep my eyes open for ANY areas of growth each and every day!

I encourage you to do what I am doing.  Write down up to 3 BIG Goals for different aspects of life.  Put them in plain view where you see them regularly.  Tell a couple of people about them to hold you accountable.  Next is planning your strategies to accomplish these goals.  Here's to a GREAT year in 2013!