Week 15 - Nutrition was crappy >:(

Monday: 3 7 minute AMRAPS (back to back)

             1. 10 KB Squat Snatches (5 per arm)

                 10 HSPU's

             2. 14 KB Push jerks (7 per arm)

                 14 burpees

             3. 20 KB swings

                 20 air squats

                AWESOME!

             

Tuesday: 21-15-9

              DB thrusters w/ 45 pound dumbbells

              lateral jumps over 18 inch object
Wednesday: 3 rounds:

                                 30 KB swings

                                 30 burpees

                                 30 deck squats

                     Later:

                             10-9-8-7-6-5-4-3-2-1

                              Muscle ups

                              1-2-3-4-5-6-7-8-9-10

                               KB snatch (per arm)

                               18:54

                                HAPPY!

Thursday: 3 hours of football

                then...

                an hour of baseball

                then....

                an hour of basket ball

Friday: 3 rounds:

                        100 double unders

                         50 push ups

                         50 hollow rocks

                         then...

                          mile run on treadmill 

                          6:06

Saturday: 12 minute AMRAP

                5 Squat cleans w/ 2 45 pound dumbbells (bumped it up to 10 after round 4)

                5 HSPU's with dumbells to increase distance

                later...

                20 minute AMRAP

                10 Pistol Squats (total)

                 10 burpees

                  20 Sit ups

                  9 rounds and some situps

                  continued after time cut off and went to 11 rounds

Remember how I said I would be working out at a high school gym this week... yeah that didn't happen. Which is a good thing too because I found out that I'm moving to a different area this week. 

Over all, very good week of training. I am feeling BETTER! Everything is running smoothly and I feel as though I am improving. The Muscle- up, KB snatch work out on Wednesday was a test. It came from the blog from 5th place 2011 Games finisher Blair Morrison. I wanted to compare and see what my time would be next to his. He got 17:46 at I'm guessing around 6'1 and 185 lbs. I got it done in 18:54 at about 6'2 and 210 lbs. At a bigger frame and a heavier weight, I am happy with that time, but of course I still need to improve. But after completing the 55 muscle up workout, I was satisfied and my wrists absolutely mangled from the false- grip. But I am happy!

Great week! But the nutrition was crappy >:(

Week 14 - Happy Thanksgiving!

OK so I don't really have an entry today, because this last week was a lot of experimenting to the point that it would be too much of a hassle to write down what I did. Lets just say that this week involved a lot of body weight strengthening  movements. I am improving there; however, I am getting burnt out with the same old thing. I want to lift weight, heavy weight, and I will probably get approval to workout at a high school weight room, I am excited for that. 

One of the biggest lessons I have been learning since I have been here is that it really doesn't matter what type of training you do, just as long as you hit it with intensity, just go balls to the wall, and improvements will occur. When I do start working out at the high school weight room, I will start basing my programming off of CrossFit Football. Why? Because I have done it in the past and have seen huge improvements then. Plus its simple, easy to follow, and manageable. 

Week 13 - He's feeling a little burnt out

1.       Monday: 3 x 10 Bulgarian Squat w/ 45 pound dumbbells (each side)

                 12 minute AMRAP

                 20 Renegade row with 45 pound dumbbells

                 20 push ups

                 Then…

                  2 hours of basketball and football

                Then…

                5 rounds

                20 pull ups

                10 windmills (per side) w/ 26kg KB

Tuesday: 5 rounds

                 5 box jumps 36 inches

                Lateral depth jumps

                One suicide run

                Then…

               3 suicide runs (for speed)

               20 box jumps 36 inches

Wednesday: 9-7-5

                        Muscle ups

                        Squat snatch w/ 26 KG KB (per side)

                      6:50

                        Then…

                         4 rounds

                        10 HSPU’s

                        10 burpee lateral hops 18 inches

                        10 pistol squats

Thursday : 3x 5 minute AMRAPS

                      KB snatch w/ 26 KG

                     KB tater squats

                     KB Clean and jerks

                     2 min rest in between

                     (5 burpee drop penalty, one switch allowed)

Friday: Two mile run on treadmill

             Sub 12 minutes

            10 rounds

            20 goblet squats w/ 26 kg KB

            10 strict pull ups

Saturday: 4 rounds

                  10 one arm over head sit ups w/ 30 pounds (per side)

                  20 burpees

                  40 double unders

Sunday: rest

This last week was rough. I really like Wednesday and Friday’s workouts. However, I feel my joints aching from doing all of these straight metcons. And I am also feeling a little burnt out. So I will be throwing a wrench in the mix, I will be focusing on a lot of gymnastic and Kettlebell specific strength work outs, and twice to maybe three times a week I will do traditional CrossFit Metcons. My routine needs a change.  

Week 12 - Got sick but still he pressed on

Monday: 3X3 floor sitting pistol squats w/ 26 kg KB (per leg)

              21-15-9

              HSPU's

              KB Swings

              5:00

              later...

              Power Snatch and Power Clean work

              Back Squats

              later...

              10-8-6-4-2

               Muscle Ups

              KB Tater Squats

              (50-40-30-20-10)

               Double Unders

               10 min something

Tuesday: Quick ladder Agility Drills

              later...

              Get sick

Wednesday Recover from sickness

                  later...

                  7 minutes of KB complex's w/ 26 KG (Burpee, SDLHP, KB Swing)

                  40 something

                  3X10 KB windmills (per side)  

                  KB flip work

Thursday: 10 sets:

                20 Push ups (any variation)

                10 Strict pull ups (any variation)

                 later...

                 10 rounds:

                                10 jump squats w/ 35 pound dumbbells

                                20 burpees

Friday: "Tabata Something Else"

            KB Swings w/ 26 KG

            Lateral Jumps over 18 inch bench

            Lunges (in place) w/ KB

            WTF's

Saturday: 2X 1 mile run on Treadmill

               1st: 6:26

               2nd: 6:06

               then...

               7 minute AMRAP accending ladder 3,3,6,6,9,9....

                DB thrusters w/ 35 pound dumbbells

                Clapping push ups

Sunday: rest

This last week was really interesting... I got sick in the middle of the week so that made all of the other workouts for the rest of the week that much harder. However, I did get a chance to swing by a Recreation Center with some other missionaries last Monday and used the barbells there. What I noticed was very eye opening. As far as Olympic lifts go, I have not lost much, really I haven't lost any explosiveness or strength in the Olympic lifts, if anything I actually felt better about my form because my body finally got the rest it deserved from the constant beating that it got before from the Olympic lifts. 

Squats were a much different story.... leg strength has always been a weakness of mine, and it showed. What was light before felt heavier, plus because of all the walking and tightening of muscle that I have been exposed to since I have been out hear, squatting with a weight just didn't feel all that comfortable. 

I realized that I am improving, with my own body weight, which originally was the goal. If that means sacrificing some strength with heavy weight, I'll take it. 

On the flip side. Running, Biking, Gymnastic movements, everything is feeling great. I'm feeling myself get better with my 200 pound + frame and I am also gaining mass. (Good Mass ;) I am loving life! 

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.