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

Week 5

Elder Logan Yates did not provide me (his Mom) his weekly workout schedule he did however ask me to post the following:

This past week has flown by, a lot of good things are happening in this area. We had about a dozen lessons, even though a good number fell through. One of our investigators came to church yesterday but only stayed for sacrament, I hope she will continue to find interest. 

This past week I saw this quote on the back of a CrossFit magazine that Book sent me. I don't remember it word for word but I'll paraphrase it the best I can.

"Don't settle. Don't be satisfied with pats on the back, or a nod. Strive, burn, and do everything you can to be greater. Rage against the tepidness and mundane with every fiber or whatever makes you, you. Change this place."

I pinned it up on my wall and this past week I've been thinking about it all of the time. This area has been a little slow in the past for when it comes to finding new members. But Elder Manu- Tuinei and I have committed to changing that. Everyday we come home tired, but we know that everyday we have put in the work that is expected of us. 

One thing that I have seen while being here, is how hard Satan works against missionaries. This whole week, we have had opposition, ridicule, doubt, and even before we started to e-mail today, a man approached us using a Bible verse on us saying that the Angel Moroni was an impersonation of Satan. Satan has worked against me to make me waver on what I believe or my own faith in God and myself. However, with all of these oppositions, I just smile, because I know what I'm doing is right....

Nothing worthwhile in life comes without opposition. In order to see the light, sometimes the dark must be endured. I'm happy to be here. Because I know its where I need to be. I have already caught a glimpse in this past month of where I will be at the end of two years. And I know I must reach that point. And I know that opposition will come. But more than anything, I know that I can be of some worth to the people whom I serve, and why would I have stayed back home to fulfill my own goals, when I can help others. I think I'm understanding now what it means to "lose yourself," I always thought or pictured it being a total shift from the kind of person you already are. But now I see that its not being subject to and not allowing all of the little insecurities and restrictions hold you back. The mission for missionaries is simple. Bring the Gospel to others. With no girlfriend, school, or work. I can focus solely on the work here. No restrictions. And I'm grateful for that once in a life time opportunity. Because I know that after my mission I will need to learn how to continually "lose myself" even with the duties of everyday life.

I know that it is a big task in front of both me and Elder Manu-Tuinei. But I feel as though that God will help us succeed in whatever task he requires of us here. 

Week 4 - Now in Arizona

Since I've arrived in Arizona, I've been averaging 20+ miles a day biking, so the workload is surprisingly a lot. I've had to make do with being flexible with nutrition, because I'm being fed by others, so I eat what they give me. But for how much moving we're doing throughout the day, the more calorie dense food is actually a plus. And I've lost weight and am in the 190's. Gymnastic movements are becoming easier and easier, and I feel like I have more energy. Bottom line, I'm improving. And I'm so grateful that I am.

Monday: Bulgarian squats for 3 sets and ab work

              then...

             "Death by Thruster" w/ 35 pound dumbbells

               16 rounds then called it because of time

              then...

              2.5 mile run

Tuesday: Rest

Wednesday: 4 rounds 

                    20 hand release push ups

                    20 jumping lunged (holding 20 lbs DB overhead)

                    20 sit throughs

                    8:37

Thursday: EMOTM

               20 double unders and 30 yard sprint

               then....

               10 rounds

               1 stair case fast foot ascent

              5 burpee, high knee jump.

Friday: 5 rounds:

                       6 lever arm balance holds

                       10 rocca lunges

Saturday: 10 minute AMRAP w/ 20 pound back pack

                5 strict pull ups (on the under side of a stair case)

                10 knees jumps

                7 rounds

      Evening:

                  50-40-30-20-10

                  Double unders

                  Sit throughs

                  then...

                 100 sit ups

Week 3 - last week at the Mission Training Center

Elder Yates would be happy to answer any questions! Thanks for following!

Monday: 15 minute AMRAP
              3 db squat cleans w/ 70 #'s
              6 deload push ups
              9 air squats
              14 rounds
              then...
              3 sets of 15 db bench press
              Ab work
              then...
              2 mile run
Tuesday: 5 rounds
               10 WTF's
                20 Pistol squats
                30 double under's
                13 something
                 then...
                 volleyball :)
Wednesday: 1k row
                   "Grace" w/ 2 70 # db's
                   1k row
                   13 something
                   then...
                   volleyball
Thursday: 7 rounds
                10 deadlifts w/ 75# dumbbells
                 10 handstand push ups
                 9:08
                 then...
                 Everyminute on the minute
                 5 body raises
                 5 lateral depth jumps over 15" objects (both ways)
                 then...
                 10x2 speed box squat
                 w/ 2 75 pound dumbbells
                 (thats for you Lance ;)
Friday: 2 1/2 mile run
           pullups and push ups after
Saturday: volleyball