12/27/11 - Training

A. Power Snatch x 1/OHS x 3; 3 sets @ 70%; rest 1 min 165# Fast and easy.
B. OHS @ 41X1 - 6,4,2; rest 5 min 205#, 225#, 275# Should have gone heavier. Tempo felt great! Can't wait to test a 1RM
C. 1-12 CTB chin up ladder for time 5:42 Did each step unbroken. Took a little longer.

An article posted in the Commercial Appeal about the "Paleo" lifestyle. Why do you eat the things you eat? For health? Performance? Religion? Morals? 

http://www.commercialappeal.com/news/2011/dec/26/health-hunters/

"Too many times we miss so much because we live on the low level of the natural, the ordinary, the explainable."

-Vance Havner

12/26/11 - Recovery Swim

8 am:
Swim at Bartlett Rec

Did a few 50m laps at easy pace.
3 or 4 underwater 25m laps with easy sidestroke back.

Then me Shep, Tim and James all played some diving/breath control games in the deep end. A couple of them went like this:

Holding a 20# brick,
Bob to the bottom 5 times,
Drop and retrieve it once,
Bob 4 times,
Retrieve twice,
Bob 3...retrieve 3...etc.

A few others including holding the brick overhead and treading water.

Lots of fun. Really challenging. Change up from just swimming laps repeatedly.

A joyful heart makes a face cheerful.
Proverbs 15:13


"Life goes on. Keep on smiling and the whole world smiles with you."
-Dennis Swanberg

12/23/11 - Training

will
Worked up to a heavy single in snatch then,
245#, Felt freakin solid! 
A. Back Squat - 3,3,3,3,3,3; rest 1 min - tough per set, minimal jumps in weight

315,320,325, 330, 340, 365(2/3) reps
B. Weighted Chin Ups @ 31X0; 2-3 x 4; rest 2 min

55#, 60#, 65#, tempo felt great!
C1. Rope Climbs leg less - 20'; rest 10 sec
C2. Sand Bag Walking Lunges - 16 steps; rest 2 min x 3

Both done. Legless was done from seat position on floor. Pull was gone from previous pullups.

I'm feeling pretty wrecked. Hip flexors are really sore, as well as abdominals. Lower back is really stiff too.  I think I going to take tomorrow off.

God is faithful, by whom you were called into the fellowship of His Son, Jesus Christ out Lord.

1 Timothy 4:14

"God does not want to be a divine lifeguard who is summoned only in emergencies. He wants to be involved in every aspect of our lives."

-Warren Wiersbe

12/22/11 - Training

will
6:30 am, fasted

A. Power Snatch; 5,3,2,5,3,2; rest 3 min - only 2nd wave tough

175#, 185#, 205#, 185#, 205#, 225#


225 double:
http://www.youtube.com/watch?v=U63ZFu61WXY&list=UUMy0Xc74HbvFTwryjESMKMw&index=4&feature=plcp


Shep:
175 Triple
http://www.youtube.com/watch?v=GKNXf5D4tks&list=UUMy0Xc74HbvFTwryjESMKMw&index=3&feature=plcp


185 Double
http://www.youtube.com/watch?v=WIV_-K04SbI&list=UUMy0Xc74HbvFTwryjESMKMw&index=2&feature=plcp


B. 5 TnG clean and jerk on the minute for 5 minutes - add weight per set

185#, 190#, 195#, 200#, 205#x(only 3 of last 5 were TnG)

This was pretty tough. It was basically enough time to change the weight, reset then go.


vid:
http://www.youtube.com/watch?v=QBRWE0dE3IQ&list=UUMy0Xc74HbvFTwryjESMKMw&index=1&feature=plcp

C. 100 GHD Sit Ups for time

6:20, 10/10/10/10/10, then sets of 5 for the rest.

Felt aweful. Legs were smoked from cleans and snatches. Need some serious work on this. Fun session today!

...really like this one. 

Do not neglect the gift that is in you.

1 Timothy 4:14

"One thing taught large in the Holy Scriptures is that while God gives His gifts freely, He will require a strict accounting of them at the end of the road. Each man is personally responsible for his store, be it large or small, and will be required to explain his use of it before the judgement seat of Christ."

-A.W. Tozer

12/21/11 - Training

will

6:30 AM
Airdyne:
5 min warm up @ Z1
+
20 sec max effort
Rest 2:00 walking off bike x 5
(rest 5 min off bike)
20 sec max effort
Rest 2:00 walking off bike x 5
+
5 min Z1 cool down spin

Felt great this morning. Trained with Brandi, Christi, Caitlin, & Shepherd. We just rotated through one by one. Worked out perfect with the rest time. Output was consistent. 

Meter on the airdyne is probably off. First sprint said 10 calories and I was off the seat pedaling. Good thing all this session was asking for was all out efforts so there was nothing to measure too.

Looking forward to tomorrow. Body feels great and recovered.

"God has sent His Holy Spirit to transform us into more accurate reflections of who God is..."

-Bill Hybels

12/20/11 - Training

will

A. Snatch - doubles @ 90% effort; short rest on ground; rest 1 min x 3

225#, 230#, 245# PR!! Incomplete rest felt fine. Really surprised to hit that for a double with 60 sec rest.
B. Snatch Balance - 2 x 2 @ 80%, 2 x 2 @ 90%; rest 2 min b/t sets

230#, 255# (missed first set) These felt tough after the snatch
C1. Standing Press @ 12X2; 3-4 x 3; rest 2 min 185 (2), 175(4), 175(4)
C2. Pronated Medium Grip Chin Ups weighted @ 22X0; 2-3 x 3; rest 2 min 55#, 65#, 80#
D. DB back ext's @ 4022; 5-8 x 3; rest 2 min 25# plate. These felt really good on the back.

Felt really good today. Trained in the PM, so I had plenty of sleep. Took a 5 minute power nap during lunch. Very grateful for my health right now. 

Draw near to God, and He will draw near to you.

James 4:8

You can not see unless you are looking.

12/19/11 - Rest/Recovery Swim

Did some freestyle drills. Then swam 500m at Z1. 14:30. Farthest I've ever swam non-stop. Huge improvement.

12/18/11 - 300fy

300 FY:
Max calories on the Airdyne in 10 minutes.

220 calories. 

Never done this before. Came out way too soft. Averaged around 12-1300 cal/hr for about 6-7 minutes. Went really hard last few. I think I was over 2k last 2:00 min. Underestimated myself during this time frame. Had a lot left and recovered fast. Lesson learned.

Rest a few hours.

Came back and did some volume training.

Muscleups: 3 unbroken every minute on the minute...for a while.
At about 3 or 4 minutes into it I switched to 4 muscleups. Then after about 6 or 7 sets of 4 I dropped back to 3. Stopped after 19 minutes. Hands started to tear.


Ended up doing around 63. Good session.


Be of good comfort, be of one mind, live in peace; and the God of love and peace will be with you.
2 Corinthians 13:11

12/17/11 - Double Training

Finally getting over this head cold. Felt great this morning.

will

part 1:
A. OHS - 5 sets of 3 @ 70% effort; rest 90 sec - work on depth 200#, felt good. Need to retest my 1RM
B. Snatch Balance - build to a tough single in a few sets - NOT a 1RM 255#. Felt stupid fast. No heave, just drop.
C. Hang Squat Snatch heavy TnG reps - game pace - 4-7 reps; rest 1 min x 3-5 sets
165 x 7, 175 x 6, 185 x 5, 185 x 4 These felt great! Could have done more reps but wanted to keep it very fast. As soon as I started to slow, just dropped it.

rest 4+ hours

part 2:
HS walk as far as you can in 30 sec
10 sec rest
20 sec max reps BJ's - 20/14"
10 sec rest
Row 400 m @ best 1K row pace
rest WALK 4 min x 6
50' + 21 bj's + 1:15
60' + 21 bj's + 1:16
60' + 21 bj's + 1:19
40' + 20 bj's + 1:24
40' + 20 bj's + 1:20
40' + 20 bj's + 1:19

This got tough. Hard to focus on handstand walks when that tired. Great session!

"Maintaining your integrity in a world of sham is no small accomplishment."

-Wayne Oates

The on who lives with integrity lives securely, but whoever perverts his ways will be found out.

-Proverbs 10:9

12/15/11 - Double Training

will

3 sets;
8 tough TnG DL
Airdyne 20 sec max effort
rest 3:30
315# for all sets, around 16 cal

+
3 sets:
8 tough Hang Power Snatch
Drag moderate load for 20 sec max effort
rest 3:30

135# for all sets, Pushed Yoke/Sled with 90#
+
3 sets:
10 tough KBS
10 burpees AFAP
run 150 m @ 95%
rest 3:30

88# KB, Burpees Fast, 2 Shuttle sprints in place of 150m run.
Did not feel great this morning. Just wanted to get through it. No where near the intensity I would normally during this type of session.


Rest 8 hours

Worked til 5 then coached class. Felt good so decided to knock out Tuesday's MAP session.

Part 2:

Airdyne
30 sec @ 90%
30 sec @ 50% x 10

160 Cal
+
5 min @ Z1 light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10

163 Cal
+
5 min light run
+
Airdyne
30 sec @ 90%
30 sec @ 50% x 10

168 Cal

Felt really good. Energy is a little low right now but I'm hanging in there. Still battling this head cold. Going to eat big and rest up tonight. Ready to CRUSH Saturday.

12/14/11 - Double Training

will

part 1:
AMRAP Double Unders in 15 min
(every time you break perform 15 sec L sit in rings unbroken)
797 du's. Sets were: 130, 137, 68, 78, 100, 6 (oops), 110, 78, 90. Probably try for sets of 100 next time. Breathing was fine. Around 80-85%.

rest 8 hours

part 2:
A. Front Squat - 3,3,2,2,1,1; rest 6 min

325#, 325#, 345#, 354#, 355#, 360#
B. Pronated Chin Ups Strict - 1/3 BWT amrap @ 2010 x 3; rest 2 min

Used 65# 3, 3, 2

12/12/11 - Rest

12/13/11 - Rest

12/11/11 - OPT Construction Series #2

Last day here in Pheonix. Had a big breakfast and got ready for the OPT Big Dawg Online Competition. Construction Series #2.

#1
Find a 1RM Power Snatch (in KILOGRAMS) 235# (107kg)
Find a Max reps chest to bar chin ups 1 attempt 38
Score is kilogram total + Reps = 145
(max time limit to get 2 scores = 25 min)
http://www.youtube.com/watch?v=VaH32DIyB6c&list=UUMy0Xc74HbvFTwryjESMKMw&feature=plcp

rest 45 min

#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips
Score is total time
1:55 UB and fast. Felt good.

http://www.youtube.com/watch?v=AIN2ed6bxWs&list=UUcuHu98_Qgdq34nbLuz2ICA&feature=plcp

rest 1 Hour

#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total
18:30 5k, felt easy. Then 108 burpees. Pretty tough!

12/10/11 - OPT Fitness Testing Camp

Day 2
We crashed early. Got some great sleep, around 10 hours. Met up for breakfast with everyone then Coach took us on a hike to start the day.

Testing:
Neuromuscular Efficiency:
1RM Front Squat: 375#, missed 395#
85% for Reps : 3


1RM Close Grip Bench Press: 285#
85% for Reps : 4

1RM Power Clean: 300#


O2 Saturation Row Test:
1k Row: 3:04.5
http://www.youtube.com/watch?v=ZTD5hHTr13c&list=UUMy0Xc74HbvFTwryjESMKMw&feature=plcp

12/9/11 - OPT Fitness Testing Camp

Day 1

Arrived in Pheonix late Thursday night. Slept solid but only around 5-6 hours. 

Had breakfast with James and a few other athletes that were in town for testing. Met Chris Ewanowski from Florida who owns WODkiller gear and Mizar Fuentes from Montreal. Both awesome people. I was calling Mizar "Pocket Hercules" all weekend. This guy is powerful. At a bw of 137# he front squatted 310# and rowed like a 3:20 1k! 

We did some basic tests around 10. Grip dynamometer, lung expiratory volume, bodyfat, movement screening, and a few other things. 

Then on to the fun stuff. Lactate repeat fatigue tests. They tested our blood lactate levels pre loaded and post interval.

3 sets @ 100%

Row 250m

15 KB Swings @ 2pd

25 Burpees

15 KB Swings @ 2pd

Row 250m

Rest 10 min.

3:40, 5:00, 4:19

AWEFUL!!!! 

Set 1:

http://www.youtube.com/watch?v=808hI2DlraE&list=UUMy0Xc74HbvFTwryjESMKMw&feature=plcp

Set 2:

http://www.youtube.com/watch?v=xW8J3BCynFE&feature=related

Didn't care about filming set 3. This was really really tough. Glad we got it over with first.

12/8/11 - Rest/Recovery

AM:
Swim

-Did some freestyle drills, flutter kicks, and a few under water 25m's.
-2 x 50m sidestroke @ easy pace, rest 60 sec.
-2 x 100m sidestroke @ easy pace, rest 90 sec. Took around 3:00. Terribly slow but it's the first time I have ever done 100m nonstop. Felt easy.

For God hath not given us a spirit of fear, but of power, and of love, and of a sound mind.
-2 Timothy 1:7

12/7/11 - Training

4 sets:
50 m accels from push up position
walk rest 3 min

*Felt good. Did 25m shuttles instead. Snowy and freezing outside.
+
4 sets @ 97-100%:
5 TnG Dead Lift tough
Airdyne 20 sec @ max effort
rest 5 min

345#/17 cal

355#/17 cal

365#/17 cal

315#/18 cal, dropped weight just to play with speed. 

Deadlifts were fast and easy but just felt slow and sluggish this morning. Ate too much the night before. Lesson learned. Had no spark. Lower back was still not 100% either.

Taking tomorrow off to rest up for Testing/Training Friday Saturday and Sunday in Scottsdale. 

12/6/11 - Training

Heading to Pheonix this weekend to run some tests with OPT. Pretty excited. It's going to be a great learning experience. Basically a fitness camp for 3 days. Planning on taking Thursday off, testing on Friday and Saturday and doing the OPT Big Dawg comp on Sunday. Looking forward to hanging out with my Matt Baird and Steve Mullen and making some new friends as well.

Here are some of the things James will be testing.

1. ultrasound BF testing
2. lactate repeat fatigue tests of multiple modalities
3. max strength tests
4. 85% of max strength tests
5. jumping ability
6. bioharness aerobic testing patterns
7. forced expiratory volume
8. AM pulse oximetry test
9. AM lactate tests
10. limitation testing

http://optexperience.com/events/item/opt-group-fitness-testing-camp

Training:

A. Power Snatch x 1/Snatch x 1; rest 90 sec x 5 225#,215#,225#,225#,225#
B. Snatch Balance - build to a tough single with a deep catch in a few sets; rest as needed 255#, felt easy.
C. KB Clean and Jerk - 5/arm; no rest b/t arms; 1 min b/t sets x 3 88# for all sets. Felt good. 
D. Row Sprints - 30 sec max effort; rest 2 min x 4 188m/689w, 187m/678w, 180m/605w, 179m/595w

Felt good today. Lifts still don't feel right but I'm "ok" with the weights. Row felt good. On last two started to fall off with 5-10 sec. left.

There is a time for everything, and a season for every activity under heaven.

-Ecclesiastes 3:1

12/4/11 - Recovery

will

90-120 min hike unloaded
(off road preferred)

Went to Buggy Top Cave in Sewanee today with Brandi on my way back from Murfreesboro. Awesome hike to an awesome cave. So much fun just getting out. Weather was perfect. Sunny around 65.

Genesis 1:1,31

There are so many of God's creations in these pictures that I'm thankful for. Incredible relationship, beautiful earth, health, and the ability to experience them simultaneously.

12/3/11 - Triple Training

will

part 1:
AMRAP in 5 min @ 97%:
10 Double Unders
5 ring dips
5 R arm KB snatch tough
5 L arm KB snatch tough
7 rounds  with a 80# KB. Felt good. All out could have probably gotten 7 and a half.

rest 2+ hours

part 2:
for time @ 97%:
10 clean and jerk - 175#
Row 250 m
10 clean and jerk - 155#
Row 250 m
10 clean and jerk - 135#
4:17, cj's went, UB, 5/5, 5/5 

100% is easily sub 4.


rest 2+ hours

part 3:
21,15,9 rep rounds for time @ 97%:
OHS - 95/65#
Burpees

2:52, Felt good. Vid to come. Stayed smooth. Never went wide open.


http://www.youtube.com/watch?v=_rotcnUE9xk
Did 22 burpees the first round and only 8 the third. I need to learn how to count.

He has shown you, O man, what is good; And what does the LORD require of you but yo do justly, to love mercy, and to walk humbly with your God?

-Micah 6:8

12/2/11 - Rest/Recovery

This is the day the Lord has made; let us rejoice and be glad in it.
Psalm 118:24


"When I consider my existence beyond the grace, I am filled with confidence and gratitude because God has made an inviolable commitment to take me to heaven on the merits of Christ."
-Bill Hybels

12/1/11 - Double Training

will

part 1:
A. Power Snatch/Snatch/OHS - 1.2.3 x 4; rest 2 min - 80-90% 185,195,205,205 -Didn't push it today. This felt heavy enough. Lifts are VERY frustrating right now.
B. Behind the Neck Jerk - work on feet - 3 x 3 @ 80%; rest 90 sec 290 for all sets. Felt heavy, but lifts were fast and crisp.
C. Rope Ascents - 10 total at your speed - leg less Started with :60 rest then shortened. Around 9min. total. Felt good, all were fast.

rest 4+ hours

part 2:
Airdyne:
5 min @ Z1
+
40 sec @ 90-95%
20 sec barely spinning x 10
+
30 sec @ 90-95%
30 sec barely spinning x 8
+
20 sec @ 90-95%
40 sec barely spinning x 6
+
5 min @ Z1

Around 500 cal total. Average 80-82 rpm for the first two parts, then up to 95 rpm for the last six. Felt better each set. Good session. Looking forward to resting. Don't say that very often. It's been a long week, at work and training.

But encourage each other daily, while it is still called today, so that none of you is hardened by sin's deception.
-Hebrews 3:13