Week 23 - Added plates

Monday: 3 rounds

                         - 10 muscle- ups

                         -  20 Squat jumps with 45 pound barbell

                         - 30 KB Swings w/ 26 kg

Later... 

              5 minute AMRAP

              170 pound sandbag load on 36 inch object

Later....

              run bleachers for 30 minutes

Tuesday: EMOTM for 15 minutes

               2 squat cleans w/ 225 lbs

Wednesday: 100 burpee's for time...

                   every minute that role's around do 5 thruster's w/ 135 lbs

                   13:58

Thursday: Prasara Yoga

Friday: 21-15-9

           225 pound back squat

           kb swing w/ 26 kg

           12:20

Saturday: 5 rounds

               10 hang power snatches w/ 135 lbs

                50 yard sandbag carry w/ 170 pounds

                10 toes through rings

                 15:43

I GOT PLATES!!!!! Four 45 pound plates! Stoked! 

This last week was awesome! The work outs were rough, but for finishing a workout after I had woken up just 20 minutes before. I am happy with my times. I am lighter. And I feel like I am getting stronger. The only thing that stands in the way is my nutrition. Cause it ain't that good! And the fact that I am not focused on CrossFit. I am focused on missionary work. But I am still improving. So I am happy!

Week 22 - Lots of Weights

Monday: 3X5 Back squat w/ 275 (SM)
             3X5 Bench Press w/ 250 (SM)
             5 rounds:
             10 Deadlifts w/ 275
             10 Burpee's
             6:56 (terrible)
Tuesday: 5X3 Power Clean w/ 245
              4 rounds:
             10 Push press w/ 135
             10 Decline Sit- ups
             20 KB Swings w/ 26 kg
            7:45
Wednesday: Rest
Thursday: 5X2 Power Snatch w/ 185 (Touch and go)
               3 rounds:
               7 front squats w/ 225
              14 over bar burpee's
              7 hand stand push- ups
             14 strict pull ups
             14:57
Friday: 3X5 Back Squat w/ 285 (SM)
           3X5 Bench Press w/ 255 (SM)
           Every minute on the minute for 15 minutes
           3 squat cleans w/ 185
Saturday: Rest

This week had WEIGHT! LOTS of it! Thursday's workout was awesome. To be able to be front squatting that weight in a workout after 5 months of not doing front squats makes me happy. This week will look a little different, because I have moved apartments again and I don't have the access to weights that I have had. But I am looking forward to experimenting again and seeing just how far I can go with CrossFit in a non- ideal environment and situation.... By the way, it has been like an average of 36 degree's, so it's been cold.

Week 21 - Barbells

Monday: 3X5 Back Squat w/ 295 (Smithson machine)
             3X5 Bench press w/ 245 (Smithson Machine)
             5 rounds
                         10 decline sit ups w/ 45 # plate overhead
                          6 GHD raises (on ground)
            then...
                      1 hour of football
            then...
                      3 hours of basketball and volleyball
Tuesday: Crane leg extensions 3X6
              Bridge holds 3X 1 minute holds
              10 minute AMRAP
                             10 Strict press w/ 2 50 pound dumbbells
                              5 L- Pull ups
Wednesday: Every minute on the minute for 10 minutes
                    9 deadlifts
                    6 hang power cleans
                    3 thrusters
                    all w/ 2 50 pound dumbbells
Thursday: Rest
Friday: 3X5 Back squat w/ 285 (SM)
           3X5 Bench Press w/ 245 (SM)
           3 rounds
            20 bent over rows with 2 50 pound dumbbells
            10 windmills w/ 26 kg KB (per side)
Saturday: Power Snatch....
                135, 155, 185, 205
                 EMOTM
                 2 Power snatch w/ 155
                 20 double unders
I GOT A BARBELL! And some bumper plates. At the end of this week I purchased a CAP 45 pound barbell and some bumper plates off of craig's list. I AM STOKED! I was thoroughly convinced that I wouldn't be touching a barbell for two years. I was wrong, and I am blessed. On Saturday, I decided to do my favorite lift, the Snatch. I power snatched 205 # and called it there, after 5 months of not lifting barbells I am happy with that amount of weight, and the weight went up with ease. Afterwards, I did an EMOTM workout that started with snatching 155, but the last 2 minutes I bumped it up to 165, and the last minute I did 5 TNG reps with that weight. I am stoked!

Week 20 - Happy New Year

So this week I'm going to do something a little different.

I had some great success with working out this week, with new gains and improvements. My legs continue to get stronger and stronger.

But I wanted to take the time to reflect....

A year ago I walked into CrossFit Hardcore with the intention to Coach and the ambition to compete with the best team out there. Now that 2012 is coming to a close, and as I take the time to look back. I thank my God for the blessings he has given me this past year. He allowed me to start competing at such a young age. He blessed me with some great and amazing friends and family from CrossFit Hardcore. And most importantly, He has trusted me enough to send me on a mission. I am grateful, very grateful. And because of the blessing I have received, I know that I must continue. I will continue to work and to train. I will continue to preach and to open my mouth. I have developed a strong love for all variety of people. And I want to share and spread what I have been blessed with. Thank you for the great year to all of those who have made it great. This year will be even better. I am coming up to 5 months out on my mission. These next 19 will be the best!

Elder Logan Yates (Baby Huey)

Week 18 - He's feeling AWESOME!

Monday: 3 rounds:
              - 20 Dead lifts w/ 50 lbs DB's
              - 10 Ground to Shoulder w/ 120 lbs Sandbag
              - 10 Strict press w/ 50 lbs DB's
             then...
             2 hours of Baseball and Volleyball
Tuesday: 5X5 Back squat w/ 275 (smithson Machine)
               Then...
               5 rounds:
                             - 20 reps Db bench press w/ 50 lbs
                             - Max rep Strict Pull ups
Wednesday: 10 down to 1
                     Thrusters w/ 50 pound DB's
                    1 up to 10
                     Inverted Rows
Thursday: 12 Minute AMRAP
                3 Double DB Snatch
                3 HSPU's
                6....
                6....
                9....
                9...
                ......
Friday: 3X5 Back Squat w/ 285 (smithson Machine)
           30 reps for time
           Ground to shoulder w/ 120 lbs Sandbag
Saturday: 3 Rounds:
               400 meter run (treadmill)
               20 Burpees
               then....
               Same ab workout from last week.


This past week was an AWESOME week of work outs. Now I know I know, using a Smithson Machine for squats is pretty lame. But a missionary I serve with made a good point that 300 pounds on a Smithson Machine probably does more that two 50 pound dumbbells. I thought about what he said and I decided to try it. Even though its diferent and easier, just because I don't need to focus on using as much core as apposed to a regular barbell. Its finally allowing me to Isolate my legs and get stronger in my legs which makes me happy. I am sure at some point while I am out here I will get my hands on a good, old- fashioned barbell. Otherwise, this week was awesome! Nutrition has been pretty crappy though.  

Week 17 - Sand Bag full of rocks

Monday: 20 minute AMRAP
              - 5 swing to lunge (per leg) w/ 26 kg KB
              - 10 arm rolls
              - 10 bear squats
              - 10 tripod touches
              5 rounds
Tuesday: 5 rounds:
                            - 5 shin box squats w/ 26 kg KB (per side)
                            - 10 Bridge Spins (per side)
                            - 10 WTB's
Wednesday: Rest
Thursday: 15 minute AMRAP
                - 5 KB Snatches (per arm)
                - 10 push ups
                   16 rounds + 5 reps
                   (ended up doing 20 total rounds just to do it, got 18:35)
Friday: 5 rounds
           3 Ground to Shoulder w/ 120 lbs Sandbag
           6 Squats w/ SB
           9 Hand Stand Push ups
           6: 35
           then..
           Decline bench, ab burnout sit ups
           10 reps w/ 45 plate
            5 with out
            10 w/ 35 plate
             5 with out
             10 w/ 25 plate
             5 with out
             10 w/ 10 plate
             5 with out
             10 w/ 5 plate
              5 with out
              10 w/ 2.5
               5 with out
               10 w/ 45 plate
               5 with out
               all in one set... owwww!!!
Saturday: 10 minute AMRAP
                - 10 lunges w/ 120 lbs Sandbag
                - 10 burpee's
                7 rounds

This week I finally filled my sand bag back up w/ rocks. So I am happy to be lifting some awkward weight again. I definitely feel a difference when I lift objects like that. A lot of these work outs were fun and great to do. The WOD's on Monday and Tuesday incorporated Circular Strength Training. If you don't know what it is look it up. Its great stuff. But other than that, I am happy I have access to some heavier loads again. Marry Christmas!

Week 16 - New Address

2222 N. Mcqueen Rd. #1064
Chandler AZ
85225

Monday: 5 rounds:
                          5 Turkish Getups w/ Kb (per arm)
                          10 OH KB Squats (per arm)
                          20 KB swings
               then...
                        an hour of Basketball
               then...
                        5 minute AMRAP
                        Burpee Box jump (36 inch box)
                       
Tuesday: For time:
                           1 mile run (on treadmill) 6:06
                            3 rounds:
                            50 Push ups
                            50 KB Tater Squats
                           1 mile run (on Treadmill) 6:09
                            32:07
Wednesday: Rest.... but a lot of biking

Thursday: "Fight gone weird" (altered version)
                3 rounds of 5 one minute stations (rest 30 seconds b/t stations)
                1. Double unders
                2. Lunges (in place)
                3. Sit ups
                4. One arm KB thrusters w/ 26 KG (switch at 5 per arm)
                5. Ring Rows
Friday: 21-15-9
           Ring dips
           KB swings
           3:07
           rest 2 minutes
           21-15-9
           KB Tater Squats
           Burpee's
           6:~
           rest 2 minutes
           21-15-9
           Hand stand push ups
           pistol Squats
           6 or 7 ~
Saturday: Prasara Yoga

This past week has been a whirlwind. A lot of changes have happened to the area I am serving. And I am in a new place. And I am biking again... I can already see the difference 5 days have played to the size and definition in my legs. I don't know why, but biking does wonder's for my lower body, more so than a lot of other things such as squats. (Even though I need to do a lot of squats)

Other than that I am happy with how this weeks workouts played out. They were all very challenging, and I noticed improvement.