Week 11 - Includes some pictures that he has taken since the start of this journey

Monday: Hour of Basketball and Football

              then...

              partner burpee ladder 

              3,3,6,6,9,9.... all the way up to 30

              (miserable)

Tuesday: EMOTM for 10 minutes

              5 thrusters w/ 26 kg kettlebell (per arm)

              then EMOTM for 10 minutes

              5 snatches per arm w/ KB

Wednesday: 20 Minute AMRAP

                   5 Squat cleans w/ 45 pound dumbbells

                   10 walking lunges with 45 pound dumbbells

                    10 v-ups 

                    13 rounds + 1 squat clean

Thursday: 30 minutes of running

Friday: 5 rounds:

                        10 KB snatches per arm

                         20 renegade row w/ push up using 45 pound dumbbells

                         60 double unders

Saturday: Rest

This last week I felt really beat up. My legs were sore all throughout the week, and I just felt tired. So I added in the extra rest day with Saturday. However, I am still improving. Earlier this week, I came very close to holding an iron cross. Closer than I have ever been before. I can crack out well over 10 muscle ups with ease. And handstand push ups are becoming easy.... EASY.... Book, you would be proud of me. Body weight strength is now becoming a strength, which I am stoked about, because that is what I wanted to become extremely proficient at by the end of my mission.... mastering my body no matter how much I weigh... and right now I know that my training is working... PUMPED!!!!   

Week 10 - Carbon Monoxide Alarm went off - they moved...

Monday: 20 min AMRAP

             3 muscle ups

             6 Handstand Push ups

             9 Kettlebell Swings w/ 26 kg

             11 rounds and 1 HSPU

             then... 

             two hours of basketball and football

             then....

             4 rounds of

             50 unbroken push ups

             50 unbroken sit ups

Tuesday: 7 Minute AMRAP of pull ups sets of 5 (9 sets + 4 reps)

              7 Minute AMRAP of walking lunges w/ 26 kg (110 reps)

              7 minute AMRAP of Burpees (103 reps)

              all back to back AMRAPS, no rest

Wednesday: 10 berm sprint (a 50 meter sprint to a 20 or 30 yard uphill sprint)

                    fastest set 15.81 seconds

                    3X10 of Squat holding a approx. 150 pound rock

Thursday: 5 rounds:

                            10 wall walks

                            40 meter shoot throughs (wrestling drill)

                 then....

                 EMOTM for 20 minutes

                 5 clean and jerks with 26 kg kettlebell (per side)

Friday: 5 rounds:

                        10 strict toes through rings

                        10 hand stand push ups

                        20 sumo deadlift high pulls w/ 26 kg

          10:51

Saturday: 30 minutes of running

This past week was really good. I am feeling stronger and stronger at body weight movements. 

Something that I have been finding that has really worked for me is making sure that I get good volume in when I train. I don't mean multiple workouts a day. I mean making sure I do enough reps of something or a long enough duration of something to get a response. What I have been finding as a result is that I am feeling stronger (even if I am not lifting barbells) and I am starting to put on more muscle mass. For a long time I have done heavy weight that forces me to do few reps at a time. Even though that makes someone strong. High repetitions with a weight or movement that forces someone to focus on form and quality with quantity will give a better response and will prevent injury as opposed to just going heavy all of the time. I'm sure those who know me will be surprised to see I just said that, because I LOVE going heavy. But I need to rather focus on working my weaknesses and be a better CrossFitter... not a better Olympic Weightlifer.

Tootles! 

Week 9 - Lots happening!

Monday: 52 reps of stone to shoulder w/ a squat

              150 + pound rock. No time limit. Focus on form and work put in.

               later...

               "Annie"

                50-40-30-20-10

                Double Unders 

                Sit ups 

                5:55 PR

                then....

                2 hours of basketball

Tuesday: 15 Muscle Ups

               3 Rounds

               30 KB swings w/ 26 kg

               200 meter uphill carry w/ KB

               30 box jump overs w/ 20 inch boulder

               200 meter downhill carry w/ KB

               15 Muscle ups

                Forgot my stop watch. Under 20 minutes

Wednesday: Alternating partner quick ladder drills for 10 minutes

                   then...

                   Alternating partner 5 reps KB snatch w/ 26 kg for 10 minutes

                   then...

                   EMOTM

                   10 KB Tater squats

Thursday: 5x3 Strict Muscle ups

               5x3 Bulgarian Dips

               10 minute AMRAP 

                20 hollow Rocks

                20 meter handstand walk 

                3 rounds

Friday: 2 laps around a 800 meter track

           4 stations along the way 

           1st: 50 Flutter Kicks (1,2,1 count)

           2nd: 50 push ups

           3rd: 50 mountain climbers (1,2,1 count)

           4th: 100 air squats

            29:40

Saturday: 15 minute AMRAP 

                10 KB snatch w/ 26 kg per arm

                 20 burpees

                 6 rounds

                 

This last week I realized that I need to start focusing a lot on gymnastic strength. And movements that improve overall flexibility. With the daily work that we have to do. I've been noticing that I have started becoming less flexible. So a lot of the WOD's I will be doing for the up coming weeks will be focused on a lot of basic strength. And working on what basic movements I need to work on. I'm happy with the Annie PR. And next week I will post the video of it. I'm continuing to lean out, which is exciting. And I'm starting to feel better in areas that I sucked at before. 

Week 8 - Bigger Legs

Monday: 12 min AMRAP

              5 G2S with 170 pound sandbag

              20 yard carry

              10 squats

               then....

               two hours of football

               then....

               Every minute on the minute for ten minutes

               20 Kettlebell swings with 26 kg

Tuesday: 3X20 of kettlbell front squats (each side)

               3X30 of kb sit ups

               Tabata WTF's

               

Wednesday: 3.5 mile run

                    then...

                   10 Minute AMRAP w/ partner alternating rounds

                   10 burpees

                    1 buzz saw on speed ladder

                    and...

                    10 minute AMRAP w/ partner alternating rounds

                     20 yards shuttle sprint pulling 40 pound sandbag

Thursday: 6 rounds

               5 tire flips with approx. 600- 700 lbs

               10 burpee tire jump throughs

Friday: 9-7-5

           Muscle up

           Stone 2 shoulder w/ around 150 pound rock

Saturday: 12 minute AMRAP

                7 toes through rings

                7 plyo push ups 2 12 inch object

                14 lunges holding 150 pound rock

This past week was full of a lot of fun workouts. I've been feeling a little beat up, but other than that, everything is great... except the nutrition lol. Oh... and my legs are getting really muscular from the biking :)

Week 7 - Constant and never-ending improvement

This weeks blog entry:

Monday: 3X15 pause front squats w/ 60 pound kettlebell (each side)

              30 per arm clean and jerk w/ KB

              then...

              3 hours of football and basketball

              then...

              Speed and Agility

Tuesday: EMOTM for 20 minutes KB tater squats

              later...

              don't remember

Wednesday:   20 minute AMRAP

                     40 yard sandbag carry with approx: 170 lbs

                     20 hand release push ups

                     11 1/2 rounds

Thursday: 3 rounds

               5 MU's

               20 Pistol squats

               50 DUB's  

               7:06

                then...

               30 per side

               KB thruster

               5: 34

Friday: 3 Rounds 

           10 170 lbs sandbag squats

            20 handstand push ups

            40 dub's

            11 something minutes

            later...

            10 minute alternating partner Kettlebell complex

Saturday: 10 rounds

                10 KB jerks

                 10 circle sit throughs

                  (5 rounds each side)

                   8:06 (miserable!)

                  Later...

                  Speed and agility