Saturday, June 30, 2012

6/30/12 - Training

10 min z1 run warm up
Row 1k @85%
Rest 4 min
Run 800m @85%
Rest 8 min
10 min z1 cool down run





Felt great. Speed up a little each round
Last row was a little painful.

Trained at CF Chickasaw. It's about a 2 minute walk to a high school track. So this worked out nicely. Ran 800's on a track.

Friday, June 29, 2012

6/29/12 - Training + Testing

A. TnG power snatch 6, 4, 2, 6, 4, 2; rest 3 min
165#, 175#, 185#, 175#, 185#, 205#
Felt freakin' awesome. Held back a bit and worked on speed.
Felt fast and smooth.

175 (6)

185 (4)

205 (2)

B. Push jerk 5, 5, 5; rest 2 min
255#, 255#, 265#
All sets felt strong. Hyperextended my back a little bit
reracking on set 1, I cooled it on the weight.




C1. Close grip bench press @31x0, 6-8x3; rest 90 seconds
185#(6), 195#(6), 195#(6)
Tough tempo. I would move the bar fast and then just STOP.

C2. Amrap (-1) unbroken muscle ups x3; rest 90 seconds
Muscleups felt aweful today. Swinging a lot. Pulling felt laborsome.

10 min amrap:
7 thrusters 135#
4 burpees

9 + 7 Thrusters + 1 Burpee

Not fun. Out of breath the whole time. Did first two rounds unbroken, then the rest were 4/3. Should have done that the whole time. Could have gotten round/minute + some. Lesson learned. I can't do thrusters slow. I have to break them. Not happy with this performance.

Thursday, June 28, 2012

6/28/12 - Rest

Woke and went to the gym on an empty stomach.

5 min. Airdyne @ Z1
10 min. foam roll/stretch
5 min. Airdyne @ Z1

Felt great.

Started up a blog for my side project Mobility Kits.

Wednesday, June 27, 2012

Africa! Day 15 - 3/22/12

Woke around 4:15 am. Accidentally forgot to set clock back an hour. Got up and showered and everything. Was wondering why no one else was up getting ready yet, then it hit me so I went back to sleep for an hour.

Had some tea then we are heading out to walk with lions today. Big day ahead. We are going to a lion rescue/orphanage, then to bungee jump, then to see Victoria Falls.

The Lion Walk was really cool. We went on a long trail with a couple of cubs. We got to pet and take a ton of pictures with them. Pretty feisty little dudes. You have to be very careful and aggressive with controlling them. Using a stick, we had to divert their attention pretty often. The two we walked with were 8 month olds, Sengwa & Saruchi. After the walk, we went back to the center and had an awesome breakfast. They had BACON!! The Europeans next to me didn't eat their bacon so I took it off their plate. Silly buggers....

Here's a video that we purchased of our day with the lions.

Now it's time to head to the Zambezi bridge for bungee jumping. This jump is the 4th highest in the world at 110 meters long. There wasn't much to it really. Walk toward the end of the bridge, pay $100, sign a piece of paper and 20 min. later I was next in line to jump. I can't explain how exciting this was. Way more thrilling to me than sky diving.

Vid of the jump.

Matt and Christina went first. We were the only three of 9 to bungee. The others chose to do the gorge swing and zip line. Both looked pretty incredible.

After we were doing with the rec activities we made our way over the Victoria Falls National Park. I had a delicious cashew chicken salad then headed into the park. The park follows all long the south rim of the falls. Absolutely incredible. It's the wet season so there was mist everywhere. You were unable to see the bottom of the falls. There is so much water running down.

Victoria Falls is known as Masi-ao-Tunya (The Smoke That Thunders). Around 107m high, 1731m long with a water flow of 1,000 cubic meters per second. Finished up in the park after several cool pictures and playing in the spray. Now heading back to Garth and Trish's house.

On the way back we stopped and bought several types of local beers. Tonight we are having a cookout. They make you pay a deposit on the glass bottles here so they are recycled.

Had some time for a workout once I returned.

5 sets @ 90-95%:
2:00 clock
Run 75m
5 muscleups
10 burpees
Run 75
*In remaining time during 2:00 perform AMRAP double unders
Rest 2:00

Felt pretty good. All movements UB excepty du's. Broke once per round. Good breathing work.

After training, Matt, Doug, Garth, Luke(Garth's son), Mike, and I all played some cricket for a bit. REALLY fun game! Luke is a tough kid. He was diving all over the place. Super athletic.

Crazy story about Luke. About 3 months ago he and his family were driving back from a cricket tournament. Somehow the sliding door in the van they were in came open and Luke fell out of the car going 90 km/h (roughly 56 miles per hour). They slammed on the brakes and jumped out of the car to see if he was even alive. He was covered head to toe in blood and scrapes but was fine. No broken bones or anything! Talk about a miracle. Tough, tough kid.

The BBQ with the Pritchards was great. Had some good laughs and shared stories. We learned a little about how the Zimbabwe dollar lost it's value do to inflation. Each year they would continue to print more and more money. I have a couple of Trillion dollar bills they let me have. It's silly. The dollar became so inflated due to corruption in the gov't that they just had to keep printing larger and larger bills. Trish was telling us how they would go to a restaurant to buy dinner and have to bring bags of cash.

They finally retired the Zimbabwe dollar and started using the U.S. dollar a few years ago.

One of the 20 month olds who is now too large to walk with. 

The two cubs we walked with Sengwa & Saruchi.

The group!

The rifle rounds they use to shoot in case a lion goes nuts.

View across the Zambezi Gorge. You can see the bridge in the middle in the back ground.

The group again! 

Pre flight!

David Livingstone Memorial. Incredible guy. Read about him if you get the chance.
He has done some amazing things.

Doug, Marcy and I across from the falls. 

Lots of water!

The group again!

...and the group again! 

Awesome, awesome BBQ. 

The over inflated Zimbabwe dollar. Yes, those are real.

Swim 1k time trial
Felt much better this week. Took a :60 break halfway. Getting better and better

115 min z1/skill session
Threw the football for a bit. Rode the airdyne for around 10 min. Juggled KB's for about 20 min. Practiced triple unders for about 10 min. Called it early on those. Just no rhythm today. Worked on some handstand walks and rolls. Started making up different games. Handstand walk 10m, forward roll straight into handstand walk another 10m. Turn around on hands and repeat. Pretty fun. Discovered the building three slots down is a gymnastics facility. Going to go by there next Wednesday to play around. 

Lower body is extremely sore. Specifically quads and adductors. Friday is going to be interesting. Fun day.

Vid of us goofing around.

Tuesday, June 26, 2012

10 min amrap @80%
Run 200m
7 hspu
10 ghd sit ups
Rest 5 min
10 min amrap @80%
Row 250m
10 hand release push ups
20 double unders
Rest 5 min
10 min amrap @80%
Airdyne 20 calories
10 KBS 2 pood
5 burpees
Rest 10 min

6+7 HSPU
Felt amazing. All UB and fast

Felt good. Tripped a few times on DU's

5 even
This was hard. Heavy breathing.
First 10 cal getting back on the AD were tough

Rest - 10 min

7 even
Felt great! Run felt strong

5+ 250m
Felt stronger this time around.
Went stronger on the row. Felt great. 

4 + 7 swings
This started to hurt. Pretty tired at this point.
May have gone too hard on first round.
Went ahead and finished 5th round :13 over 

Feeling better and better at these each week.
Legs are very sore after yesterday.
Looking forward to tomorrow.

Monday, June 25, 2012

6/25/12 - Training

For 20 min:
On even minutes- 7 front squat 225#
On the odd minutes- 15 chin ups

Complete. Very tough. Everything UB. All PU's butterfly. Hands are shredded again. Blistered wherever tape wasn't. Fun, very fun session.

Sunday, June 24, 2012

6/23/12 - Training

Airdyne 10 min z1
Airdyne 7 min @85%
Rest 3 min
Airdyne 10 min z1

Felt much better on these today!
Averaged around a 1050-1100 cal/hr
Legs aren't cramped up as much anymore.

Friday, June 22, 2012

6/22/12 - Training + Testing

A. Snatch DL @6020, 5-6x4; rest 2 min (use straps for grip)

185#, 225#,225#,245#

B. Seated behind the neck strict press @31x1, 6-8x3; rest 2 min
Felt good.

C1. weighted dip; 5, 5, 5; rest 90 seconds
Felt strong. Could have gone bit heavier. Learning.
C2. CTB chin ups 20 unbroken x3; rest 90 seconds
UB. First two sets were butterfly. Last set regular kip. Been working on butterfly ctb for a while. Finally starting to get it right without shoulder issues. Feels good.

Practice set:

Hang squat clean 155#
GHD sit ups

6:38, UB
Smooth pace. Just tried to hang on. Need to move faster. Felt different than anything I've done lately.

Wednesday, June 20, 2012

Africa! Day 14 - 3/21/12

Woke around 4:15 am. Took the airport shuttle back to the airport. Now boarding to fly to Lusaka. Randomly stopped in Harrare to drop off some people. What is this a freakin' bus? Never knew planes did that.

Arrived to Zambia. It has taken us forever to get a cab. Finally picked one up. Our drivers name is Douglas. Also found out that he loves the actor Michael Douglas... He flipped when he learned my name was Michael and Doug's was Doug. Pretty funny guy.

I learned a lot talking to Douglas. Zambia speaks two main languages. Nyanja & Bimba.

Natasha! - You're Welcome
Zicomo - Thanks

Shani - What's up?
Wine Shani - I'm fine, you?

Cash crop is Maize and the currency is the Zambian Kwatcha.

Hopped on a bus and started toward Zimbabwe. It's around a 5 hour drive. This thing is crammed! Just finished listening to American Assassin by Vince Flynn. AWESOME book! Drove through Naadi Hills on the way. Large nickel mines and sugar cane farms as well. Mazabuka is the large sugar cane plantation we passed.

Arrived to Livingstone around 8:30 pm. Garth picked us up at the bus stop near the border and we are now heading to his house. Garth is Matt's uncle who is kind enough to put us up for a few days and show us around. He is also responsible for setting up the majority of the trip. His home is incredible. Closest thing to a real home in a while. Had some "spag-bowl" and salad for dinner with a Zambezi Beer and hit the sack. 

Frog outside in the patio of Garth's house.

Freak show spider found outside as well. 

Massive Avocado's

6/20/12 - Training

Swim 1k time trial

36:00, Not any faster than last time but I swam freestyle for the whole thing. Lot's of breaks but technique is finally coming along. Felt MUCH more comfortable in the water. Looking forward to next weeks test. Slowly but surely I will tackle this pain in the ass of a weakness.

115 min z1/skill session

Spent an hour at the gym. Threw the football for a while. Did some KB drills, SA OHS w/KB & OHS w/ bar. Then played hockey for an hour and a half a few hours later. Men's league pickup. Good times! Skating felt great! For not playing in the last six months, I felt awesome. Felt super explosive.

Tuesday, June 19, 2012

6/19/12 - Training

10 min amrap @80%
Run 200m
5 hspu
10 box jumps 20"
Felt great!

Rest 5 min
10 min amrap @80%
Row 250m
7 ring dips
21 double unders
5 + 7 Ring Dips
Felt awesome.

Rest 5 min
5 min row @80%
Not bad. Started getting uncomfortable.

Rest 10 min
10 min amrap @80%
Airdyne 20 calories
5 burpes box jumps 24"
5 + 15 cal
Toughest one for me.

Rest 5 min
10 min amrap @80%
Run 200m
10 chin ups
10 ghd sit ups
Rest 5 min
6 + 10 Pullups
Felt great!

5 min airydne @80%
93 cal
Legs were burning like crazy.
I never get out of breathe on this.
It's always my quads.

Monday, June 18, 2012

6/18/12 - Training

A. on the minute for 10 min; 4 power snatch 165#
Complete. Felt good. Breathing started getting
heavy toward end. Hips felt really good today.
rest 7 min.

B. On the minute for 10 min; 3 hang power clean 205#
Complete. Easy. Hands are SHREDDED.

Sunday, June 17, 2012

6/16/12 - Cookeville Training

Airdyne 10 min z1
Airdyne 10 min @90% aerobic
Airdyne 3 min @50%
Airdyne 10 min z1

8:00 AM
Complete. Averaged around 1000-1100 cal/hr.
Tough to keep a consistent pace.

Went to the lake all day. Swam a BUNCH.

Got back around 10:30

15 min. AMRAP:
Airdyne - 30 cal
20 Burpees
75 Double Unders
20 KB Swings - 2 pood
Row 250m
15 Push Press - 135#

3 person team. All start on different stations.
Teammates can't rotate until each person has completed station.
Ended up just doing 3 full round of all movements. Took around 18:00

Thursday, June 14, 2012

6/15/12 - Training + Testing

A. Back squat clusters; rest 15 sec/rest 4 min (90% 1rm
for all sets)
365#,365#,365#X (3/5), 345#,345#
These were a battle from the beginning. Hips felt tight today. Tough. Had to drop after set 3.  

B. Strict press @21x2, 6, 6, 4, 4, 2, 2; rest 3 min
135#,155#, 165#, 175#, 185#, 180#
Felt good. Fell off tempo a bit with 185# so I dropped back down last set.

Rest 3 hours

3 rounds for time
Run 400m
21 kbs
12 chin ups

7:24, BIG PR! Felt great. Recovered very fast. Breathing was awesome.
This is the best it has ever felt.
Measured 400m track with wheel afterwards and
discovered it was 40' short. So 120' short total.

Drove to Cookeville
Partner workout with Rich, Dan, BP, Thomas, Brandi, & Jess

15 min. AMRAP:
5 - 22' rope climbs
Partner carries yoke while other climbs.
Rest 5 min.
15 min. AMRAP:
20 GHD situps
Partner does amrap - 1 muscle up + 3 ring dips while other is working.
Rest 2 min.
5 min. AMRAP:
Double Unders

Felt good. Pretty tired from the drive.
Did 3 sets of rope climbs during first amrap. 15 total. Yoke wasn't bad.
Did probably 100 ghd + 20 or more muscle ups during part 2
Did probably 200 double unders in part 3. Had to stop because quads completely
cramped up. Legs were locked straight. Not fun.

Wednesday, June 13, 2012

6/13/12 - Training & Recovery

AM Swim:
6 sets:
50m kickboard - single arm extended
50m freestyle
Rest 2 min
*Felt good. Kickboard got really tough. Feeling more comfortable in the water though. Freestyle felt the best it ever has.

90 min. Z1 skills session.

Threw the football around for a while.
Did some reverse med ball toss.
Practiced bar muscle ups.
Handstand walked quite a bit. Worked on turning.
Just played for a while.

Working on a new trick.

Tuesday, June 12, 2012

Training 6/12/12


8 min amrap @80%
3 muscle ups
5 tuck jump burpees
Run 200m
Rest 3 min

8 min amrap @80%
5 squat snatch 95#
7 GHD sit ups
10 back extensions
30 double unders
Rest 7 min 

8 min amrap @80%
Row 300m
5 hspu
10 box jumps 20"
Rest 12 min

3+7 Back Ext.
3+5 HSPU's

4+5 snatches

Hard to get going at first. Body is pretty sore from yesterday. After first amrap everything felt better.
Breathing was good today. Movements felt easier than last week. Starting to get comfortable moving for this long. Not as mentally tough as a few weeks ago. Feeling good. 

Africa! Day 13 - 3/20/12

Woke around 6:30 am and met Doug and Matt down at the beach. Training was a partner workout.

For time:
Partner burpees 25m
Broad jump 25m
5 rounds:
10 pushups
20 squats
Swim 100m

Broad jump 25m
Partner burpees 25m

Took around 16:00. Pretty fun. Grabbed my rope and then knocked out flight simulator.

Had another good breakfast at the beach restaurant. Packed up our stuff and hopped on the bus to head back to town. Today we start the long haul from Zanzibar to Zimbabwe. We are leaving Zanzibar and flying from Dar Es Salaam to Nairobi. We'll spend the night in Nairobi and fly to Zambi tomorrow.

We spent around $100 in cash for food and $200 in hotels during the 4 days in Zanzibar. Probably the beast beach vacation I've ever been on for the money.

We arrived to Stonetown had some lunch at a small market and hopped on the ferry back to Dar. Once there we said our goodbyes to Mwangi and the rest of the crew. We hopped on a bus that took us to the Airport. Arrived in Nairobi around 10:00pm. The security at the Dar airport was extremely lax. Barely checked any of our luggage.

When we arrived to Nairobi we lucked out and received a free hotel room and meals for the night since they delayed our flight so long. Hotel was nice and was around 15 min. from the airport. 
 It's so hot...
  It's so hot...
  It's so hot...
Awesome lunch!

Doug carrying a purse made of condoms.

Monday, June 11, 2012

6/11/12 - Training

A. Front squat x3/jerk x2; rest 3 min x5 sets
225#, 255#, 265#, 275#, 285#
Felt freakin' awesome. Weight felt like a toy. Backed off a bit and work on speed. Felt good. 


B. Overhead squat; build to a 15 rep max
165# x 8, 185# x 5, 200# x 15, 215# x 15 (pr)

C. 30 squat clean for time 225#
7:04. All singles. Wanted sub 6. Tried to pace every 12 sec. Was never close to failing, just got really winded. Nerves were a little fried leading into this from the previous work. Recovered fast though. Feeling really good. Ready for tomorrow.

Africa! Day 12 - 3/19/12

Woke around 6:45 am. Met up with Doug, Marcy, and Mayy again for some training. We found some stairs followed by a 100m straight away with a constant incline.

10 sets:
Sprint all out - up stairs then through straight away
walk/rest 2:40
rest 5 min after 5th set

All sets were around :20. Felt great!

Made our way down to the beach restaurant and had a good breakfast. As soon as we finished eating it was time get on the boat to go snorkeling.

Boat ride was about an hour long. Water is crystal clear and the fish are everywhere! We spent probably an hour in one spot then our captain told us to board the ship, he was going to take us to another spot. We climbed back into the boat and probably moved 200m from where we were. He throws out the anchor and told we were here. We all thought he was joking, since we were pretty much in the same damn spot as we started, but he was serious. It was pretty funny. Oh well. We jumped back in and swam for a little while longer. After another hour there we loaded back into the boat and drive to a nearby spot on the coast. The crew made us lunch while we swam on the beach. The water was so awesome at this spot. Probably one of the most incredible days so far.

For dinner we decided to walk around and find some where to eat on the beach. I ended up having a lamb tagine (huge leg of lamb brought out in a large mortar bowl of curry) with veggies. Awesome!

 The group of us just after the sprints.

Matt, Christina, and I

Lamb Tagine 

Doug, Marcy, and I 

Paleo Kits! 

Saturday, June 9, 2012

6/9/12 - Training

Airdyne: 10 min. @ Z1
9 sets:
3 min. @ 90%
2 min. @ 50%
Airdyne: 10 min. @ Z1

Averaged about 1100-1200 cal/hr. First few sets were rough. Legs were burning. Need to warmup better for these sessions. Always uncomfortable first few sets.

Friday, June 8, 2012

6/8/12 - Training + Testing

A. Power snatch 3, 2, 1, 3, 2, 1; rest 3 min
195#(3), 205# (2), 225#(1),      205#x(2/3), 215#x(1/2), 230x, 225#(1)
Wasn't wanting drop under and catch so it was causing me to lose it forward. Frustrated with this. Tired of not seeing any improvement in this lift. I'll have videos up shortly. 2nd pull is weak.

B1. Front squat 3, 3, 3; rest 2 min
315#, 335#, 340#x(2/3)
B2. Amrap muscle ups unbroken x3; rest 2 min

Front squats felt good. Just ran out of gas on last set. Muscleups were sharp. Could have gotten 15 first round but kept swinging on the rings. 


3 rounds for time:
Row 500m
12 DL bwt (200#)
21 box jumps 20"

7:58,  First time doing it. Felt great. Each row was around 1:45-1:50. Only thing I would change next time is maybe push a little more on last row.


195# x 3

205# x 2

225# x 1

205# x 3

215# x 2 Miss

230# x 1 Miss

Muscle Ups - Set 1

Muscle Ups - Set 2

Wednesday, June 6, 2012

Training - 6/6/12

Swim 100m @90%
Rest 1:30

Several lengths of 1 arm paddle board.
Practiced technique.

75 min skill session:
-Ran for 5 min.
-Practiced reverse shot toss with med ball
-Spent some time working on a front and back lever. Back lever is there, can hold for probably 20 sec. Front is no where close.
-Practiced triple unders. Stringing together close to 10 now. It's coming. 
-Played on the pullup bars. Swung from bar to bar. Really fun.
-Practiced handstand walking for a bit. Set up cones in a circle and walked around the perimeter. Also worked on turning around and walking back.
-Did some OH pistols with pvc and a 35# bar. Needs work. Can't do pistols yet on my right leg. Hip is still tweaked.
Called it there. Fun session.

Tuesday, June 5, 2012

6/5/12 - Training


7 min amrap @80%
7 CTB chin ups
7 burpee broad jumps
7 ring dips
run 200m

Rest 3 min
7 min amrap @80%
5 power snatch 115#
7 knees to elbow
10 ring push ups
20 double unders
Rest 7 min

7 min amrap @80%
Row 150m
5 power clean 155#
5 hspu
Rest 12 min

x2 (2 times through both amraps)

3+20m, 4 even, 4 even

sipped on some gatorade during the rest
didn't mess with stomach.

3+50m, 4 + 3 snatch, 4+150m

This was tough, long session. Breathing is feeling better though. Movements are easy. Snatches and cleans tend to light me up but felt much better with them this time. Butterflied ctb's. Getting better at them and they are starting to feel pretty efficient.

Monday, June 4, 2012

Africa! Day 11 - 3/18/12

Woke up around 6:30 am and went for an easy run on the beach. Ran around 3k or so and swam about 150m out and back. Felt good.

Showered, had some breakfast and then we loaded up into a taxi and drove to local spot that has sea turtles. Found a water hole that had several large sea turtles hanging out. We go to get in the water with snorkels and swim around and feed them. Some of these guys were around 30 years old and around 3-4 feet in diameter. Awesome!

Went back to the hotel and took a nap for a while. We have a "deep sea" fishing appointment in a little while. The fishing crew picked us up in a very similar boat, it might be the same, to the one we had the sunset cruise on the previous night. No fishing poles for this trip. We'll be hand fishing. The hand fishing lures they gave us were literally a block of wood with fishing line wrapped around it a bunch of times. Nothing could be better suited for this trip. Calamari was the bait.

Fishing seemed fun until we were about 400m from shore. Then everyone started to get sick. Almost every was ready to lose their lunch. We, as a group, caught one tiny little baby fish. That was plenty so we decided to head back. It was aweful.

Arrived back to the beach and took a nap for a while in a hammock. Woke and decided to walk down the beach to find a restaurant to eat dinner. Found some tables out in the sand and grabbed a menu. This restaurant, don't remember the name, had an extensive sushi list. Dirt cheap too!

I decided to go with the pumpkin soup with prawn curry. Pretty awesome! Great night.

6/4/12 - Training

A. Clean and jerk, build to a tough double in 15 min
225#, 255#, 275#, 300#, 310#
Felt sharp on cleans today. 2nd 310 attempt was not pretty. Caught the clean a little forward and had to fight. Jerk felt easy. Like I barely needed to split. 



B. Snatch balance 3, 3, 3; rest 3 min
205#, 225#, 245#
Felt sharp and very fast. Didn't charge on weight. Still nursing my hip a little bit. God I can't wait until it's 100%. Feeling strong.

C. TnG squat clean thrusters 10, 10, 10; rest 90 seconds
135#, 155#, 160#X(7/2/1)
Ran out of gas on the last set and you can definitely see it. All reps were fast and sharp then BAM, I was done.

Saturday, June 2, 2012

6/2/12 - Training

11:00 am

Airdyne 10 min z1
Airdyne 1 min @90% aerobic
Airdyne 1 min @50%
Airdyne 10 min z1

Aweful. Quads were burning from the get go.
90% was around 1200-1500 cal/hr
50% was 300-600 cal/hr

Breathing was fine it was more about
how hard can I push with out my quads burning out.

Friday, June 1, 2012

6/1/12 - Training + Testing

A. Back squat 6, 4, 2, 6, 4, 2; rest 4 min
315#, 325#, 335#     335#, 355#, 375#x (Slipped up and missed the first, was spotted, took another breathe and got the second? Never happened before.)
B. Weighted chin up 3, 2, 1, 3, 2, 1; rest 3 min
Strict, pronated grip
53#(3), 70#(2), 88#(1),    70#(3), 80#(2), 108.5#(x), 106#(x), My chin flys up to the bar but I could NOT get it over the bar.


KBS 2 pood
Ring dips

6:30, felt good. Ring dips were obviously  the limiter. Everything else was fine.