My Friend, Wednesday 28August2013

There are few days out of the year that I remember a specific date. What I mean by that is remembering a day that has true significance to me. The 28th of August will always be a day that means something to me, something that means more than a sunny day closing out the end of summer. No 28th of August will ever be defined by work issues or relationship quarrels. The day to me, is a burning candle, it is one of silence and it is one not of me. It is one of the few days out of the year that I am constantly reminded that it's ok.  Life isn't bad and mine is great. What I do is not that important rather what I believe in, and at the end of the day what is life without people we care for or the people that care for us.

I am incredibly lucky to have met great people in life, some that I do not talk to on a consistent basis yet still have affected my life greatly, some have made me into the person I am today. There are also some that I can not talk to anymore, our time together was cut for whatever reason and that is all I have to hold on to. I am not very emotional, and try not to look into things too much but every so often, on the 28th of August I miss my friend. He helped me in more ways than one and I wish for my selfish sake that I could share a beer with him. I would want to know stories of his college years, and all the dumb things we would have done. Most of all I would have wanted to hug him as we used to do often. The hug meant nothing to us at the time but looking back means everything to me. It was a bond, one that only years can create along with experience that are irreplaceable. A son should never outlive his parents, and a friend should never have to notify those parents that their child has passed. It is tragic and the world keeps spinning, but my world doesn't spin the same on the 28th of August for this day my world had changed because someone close to me was taken. My friend I miss you, and I wish to meet again.


I am not posting my training today.

Tuesday 27August2013

What you do simply proves what you believe. What you do simply proves what you believe. What you do speaks so much louder than what you say. I cannot hear what you say because what you do screams over what you say.

There is a reoccurring theme here. Why does our society talk so much? I feed into I guess with this blog, but too often I hear people talking about how they are going to do something or what they want. Go out and get it, put a plan together and do some work.

A)
 PwrCln + 2 hi hang pulls + Cln below knee + Power Jerk + Split jerk (this was nasty), 7 sets
 Front squat 5x5@75-78%
 then: 12' amrap
          6 burpee box jump @ 30''
          8 StOH @ 135
          12 T2B

B)
 4k row**
 **second 1 to second 39 can be at any pace you desire, second 40 to second 60 is @ 2k pace
  score is total time (fast, less fast)

Monday 26August2013

I was up at 2am, black gold by 230am, and at the gym by 4. It was not necessarily how I wanted my Monday to go, but rolling with life's punches.

It was good to open, it's always good to open. As much as I dislike setting my alarm incredibly early, I love getting to the gym in the dark. I love the peace, the silence, the lack of bull shit and phoniness. It is great to hear nothing but the crickets, the stillness of the air, and the calm of the weights as they sit idle.

That is until I blast 2pac at 415am.

A.
 20' amrap where all exercise must be done unbroken
  3 muscle up, 5 deficit HSPU, 8 KBS@70#, 25 double under

B.
 OHS, 8-5-3-3-3-3
 SnPull 3x3@100%

C.
 20' recovery run.

Saturday 25August2013

Consistency! Breathe! Control your head! It is easy for me to coach an athlete and remind them to be consistent, breathe, and control their head but different when it comes to me. I have to constantly remind myself just as other athletes to control my head regardless of my 'emotions' at the time. The work will still be there regardless if I feel good or not, so regardless of the emotion, control the head and carry on.


Work to heavy power jerk out of rack
 then for total time:

500m row
 
     5 hang clean @ 155
    10 HSPU
    15 wall ball
     x3

600m run
 
   5 muscle up
   10 deadlift @ 225
   15 box jump @ 24''


100 double under

Friday 23August2013

Today I woke up exhausted. It's rare to wake up at 430 and have 3 training sessions before 2pm and coach/work. Today I just did some active recovery and feel better now. Tomorrow back at it.

10' run
10 walk
x3

Thursday 22August2013

Today was a good day, started at 430am even though I did not have to be up till 530, but such is life. For some reason I had an itching to go in and train, and nice little easy 20' EMOM. Cleaned up a bit, coached the morning classes followed by our usual training time of 1030. After some lifts and a short AMRAP I rested a bit, did some emails, chatted and then went back at it again at two. This type of day is incredibly rare but I went with it. I hit my 90% clean and jerk pretty easily 3x, was pumped about that and overall moved pretty well. It never hurts to get to train with Chris Spealler, a stand-up, humble, hell of a Crossfit Athlete.

I am a nerd when it comes to physical fitness, I am 100% interested and in love with finding out how to make the human body move more efficiently, with more weight, at a faster rate. Crossfit is a different breed than real sports. Crossfit athletes really do not know what is being thrown at them so there is no 'right' way of training nor is there one single way of accomplishing the same goal. I think I know one thing, then I see evidence and talk to someone else that gives me a totally different answer. The more I learn the more I don't know. All I know and can do is train, record and assess. Maintain if not promote what is already good, fix what doesn't work.


A
 EMOM for 20'
  odd', 250m row
  even', (alternated back and forth) 10 wall ball/10 HSPU, 10 KBSwing @ 88#, 25 DU

B
 C&J@90%, 3x1
 10' AMRAP Double Under
 ***EMOM player must complete 3 snatches @ 65%
 *3 snatches then as many double unders as possible, once new minute begins, player must complete 3 more snatches

C
 3 Hi Hang High Pulls + Snatch, work to heavy
 Back Squat work to heavy 3
 5 RFT: 5 power clean @ 205, 10 HSPU

Wednesday 21August2013

"Each weekend you prepare for the two weeks each summer when you wake up each day and really ride, or climb; the only imperative being to go to bed tired."

How many of you gut through the week to only live on Saturday? Why can't we find a way to live on a daily basis, maybe not for the whole 24 hours but for minutes, maybe even half hours, but what about being consistent with feeling alive and not feeling a slave to someone or something else. What do you live for? 

I had a rest day, I loved it. I walked around, I foam rolled and did some mobility. I was very fatigued from the last two days.

On a great note we got Progenex to install a juice bar and display case today. It looks phenomenal, come check it out.

Lift hard, heavy, and run fast.