WOD:
4 rounds of Tabata intervals:
A) Bodyweight/ 3/4 bodyweight deadlifts
B) Ab mat sit ups
Complete all 4 rounds of deadlifts before starting ab mat sit ups
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C) 5 rounds for total reps :
20 sec AMRAP H.S.P.U’s ; rest 40 sec
20 sec AMRAP strict pull ups w/ supinated grip ; rest 40 sec
RESULTS:
A.)14,14,14,14 @ 140#
B.)13,13,12,12
C1.)5,2,3,3,3 * 1 Ab Mat
C2.)7,6,5,5,5
COMMENTS:
This was a fun workout to do with my usual afternoon crew. It’s deceiving, but good. I actually went with the prescribed deadlift weight, only to find out most of the evening crew guys up scaled the wod and went heavier. 140lbs for me is very light on the DL, but I was able to maintain
A2) AMRAP Push ups from 45# plates @ tempo 2,1,x,1 ; rest 3 min
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B) Sprint run 400m x 4 ; rest 3 min
Numbers:
A1.)125,135,140,140*4,120
A2.)13,10,7,6,5
B.) No Go. Somehow my runners failed to make there way in my gym bag when I packed it last night…must have been distracted.
Notes:
Bench felt pretty good, failed on my 5th rep in the 4th round, dropped the weight to get the last set in. The extra ROM push ups were tough, especially at tempo. Only 1 second pause at the top position, so no rest to get a few extra reps in for the AMRAP. Chest is gonna hurt tomorrow!
It’s been a while since I posted, but Popeye has been bugging us lately to use our training journals to record all our WODS. Considering this blog is my training journal I suppose it’s time to start updating the old journal again.
A1) Squat 5,5,5,5,5 ; rest 2 min
A2) AMRAP Jump Squats in 10 sec x 5 ; use 40% load from your first set of 5 in A1) ; rest 2 min. Jump Squat depth is slightly above parallel.
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B) 50/30 ring rows for time. Set rings so start position is 45 degrees with floor.
Weight felt heavy, but manageable. Looking back to last week, I went 10 lbs heavier and I feel it in my ass today. That’s a good thing.
This post is titled Community Continued, because my last post was all about Community. I know it’s been since January but it’s a deserving word because of the community that’s been forged at C.O.P since it opened.
Since my last post, the COP family has continued to grow stronger. The people there are great, we push each other hard, and continue to thrive in the environment. To me, this is a major part of what CrossFit is all about. Bringing the members together as a family to achieve results and support. We’ve seen COP athletes compete at 2 competitions this year in advance of the CrossFit games. Sectionals and Regionals. Both events were well represented by COP. Both competitors and non competitors representing our Box.
I’m blessed and proud to be a part of this community, let’s bring on the summer wods! 400M Sprints today in the sunshine! Can’t wait
Every wonder why some people fail in their goals? Why some people are not happy with the progress in their lives?
During my physical transformation from the Fall of 2007 through the fall of 2008 I found it easy to achieve my goals and saw dramatic improvements in my health, strength, and fitness levels across the board. Sometime in the fall of 2008 I hit a plateau and the progress just stopped. For me I hit a wall that was the breakdown of my marriage in November of 2008. It was as if a freight train ran me over and I had no focus or drive to achieve my fitness goals, or any other goal in my life.
I’ve been thinking a lot lately about the mental aspect of sports, and sports psychology and the impact that can have on an athlete. As the world is descending upon my backyard for the 2010 Olympic Winter Games in 1 short month, I started thinking what these elite level world class athletes go through in order to maintain their mental game. Every person goes through personal issues in there lives. Whether it’s a failed marriage, a death in the family, abuse, or any other dramatic moment. But how do you get through it? How do you fight through the circumstance and keep your eye on your goals?
Enter community. Have you ever heard of someone go through a drastic change in there life, and be successful without the support and encouragement of friends and family? I have not, and if there is such a person, I have enormous amount of respect for you.
When I was going through my weight loss phase (One year can change your life) I had tremendous support and encouragement from almost everyone I was close too. Everyone from my family in the evenings and weekends, to my friend Sterling during my commute and my business day. Add to this support my ever growing family in the fitness and CrossFit world and I was surrounded with people that encouraged me to succeed. During the year of frustration that was 2009 I lost my mental edge. I became weak and didn’t have the strength to push through at times. My body suffered, my strength suffered, and I was no longer at the top. Hanging in there and having people to help you through these times are ever so important. Imagine the Olympic athlete being faced with a dramatic moment or a life changing experience and telling them to figure it out alone? I would put money on them no longer being on the Olympic team. Instead, surround them with loving family, coaches, teammates, like minded individuals to support them during the emotional time, and also give them the push they need to fortify their minds and allow them to stay at an elite level!
While I am no Olympic athlete, I have chosen to surround myself with others that have the same goals as myself. Get plugged into a community. Get to a local CrossFit affiliate or sports team, or whatever your sport of choice is. Find others that have the same interests and passion you do and befriend them!
Consider nutrition. Are you trying to eat better? Have you ever tried to stick to a pattern of eating (Zone/Paleo/Atkins/Whatever the hell you want) and then surrounded yourself with people that eat pub food 3-5 times a week? Surround yourself with like-minded individuals that will not only verbally support your goals, but also practically support your goals. What do I mean by this? Well imagine going out with someone for dinner and their appetizer of choice is chicken wings, and your idea of an appy while dining out is some green beans (Very good at Cactus club by the way) or a salad. While I LOVE Chicken wings, eating them regularly does not support my long-term choice for nutrition. Go out with people that will CONSISTENTLY not only support you, but also live a lifestyle that is in line with what you consider important. You will be amazed at how easy you can achieve your fitness and nutrition goals when surrounded by a community of like minded individuals.
You are in control of your life, and if you’re not happy in your situation. Change it.
The definition of insanity is continuing to do the same thing, over, and over again and expecting a different result
Well 2010 has been a great year so far. less than 1 week in and I’ve already done things I didn’t think I would do, and have been pleasantly surprised at a few things.
I’ve been surprised with the truth, when I was expecting lies.
I’ve been surprised with excitement and inspiration.
I’ve been seeking out new experiences and have found happiness in them. Do you know what frost nip is? Hint: Sit in an ice bath for 10 minutes and you’ll find out
I’ve been challenged to better myself.
I’ve been called on any bullshit I may have accidentally spewed. One can learn from these experiences.
Personal growth aside I’ve also found new found excitement with my training. The train wreck trio, skurvey dog pirates have made the move to full time CrossFit Optimum Performance training, and have started to follow the programming there. It’s been a great week and the community that is forming at the new box is awesome. I’m very fortunate to be a part of it.
I’ve full of excitement for 2010 and can’t wait to see what the rest of the year will bring!
As part of my journey to pursue happiness this year and try new things I ventured out and did something new on Saturday night with my girls. I took them to the Langley Chiefs hockey game at the new Langley Events Center. We had a blast!
The new facility in Langley is amazing and world class. I was very impressed with the design and architecture. Adjoining the hockey rink is a brand new gymnasium where Trinity Western University Volleyball teams play out of. The hockey rink concourse area had viewing windows looking down on the volleyball court, and as soon as the girls saw that, they were more interested in watching other woman play volleyball than a bunch of dudes skating on ice. Go figure!
So, remembering my goal to try new things and do things I don’t normally do, when the girls suggested we ditch the hockey game to head into they gym, I enthusiastically agreed.
After the game the girls had the opportunity to go run around on the court, grab a ball and have some fun. It was by far the highlight of the night.
I was able to enjoy new experiences with my daughters that I wouldn’t have done before. I actively sought out new things to try (They hockey game) and when I did doors were opened that I chose to walk through. I couldn’t have imagined taking the girls to a world class volleyball court and allowing them to run around and have fun! See what happens when you walk through open doors and actively seek out new experiences? It created a very happy memory and one that I will always cherish.
2010 is off to a bang and a great start! Today i’m back into CrossFit Optimum Performance for a WOD and looking forward to renewed focus, energy, and inspiration for 2010!
I’ve been thinking of writing a ‘year in review’ post for some time now, and have recently been encouraged to do so. I was thinking, what could I write about and how to phrase things. It’s been an interesting year for me to say the least. I wanted a theme for the new year and something that would look forward, as well as remember my past. 2009 has been a year to remember and a year to forget. A year of sadness, a year to reflect upon, a year of self learning, and a year of new opportunities.
The journey I’ve been on this year is a story to learn from. 2009 saw the end of my 9.5 year marriage, the heartbreak that resulted, the physical impact to my body, and the start of a new journey towards recovering and turning the sadness into Happiness! I’ve chosen the theme “The pursuit of happiness” for 2010. It is something that is important to me, and being happy is much healthier than being sad.
Sadness has it’s place in your life, but you can’t live in it forever, and you must move forward into happiness. I can’t control what’s happened in the past, my past has made me who I am, I don’t hide it. I can’t change the past, howevever I can make decisions about moving forward. These decisions will involve happiness.
2009 has brought a lot of new people into my life and I am truly grateful for all the support and friendships I’ve made. A few key individuals have played very important roles, in many different ways. I’ve had people to support me in every aspect. You all know who you are, and I say thank you from the bottom of my heart.
At times my emotions were a wreck and this took a toll on my body. I went from a healthy 185 lbs down to an all time low of 168 lbs in the spring of 2009. I was not well and had I am very thankful that I had the help and support needed to recover from that. My friends in the CrossFit community have been amazing. I truley believe from the bottom of my heart that CrossFit and it’s community has helped me through the most difficult time in my life. The end of the year has brought new hope, new happiness, and new personal records galore and it’s amazing the transformation i’ve made with my mental game as I transitioned out of sadness and into happiness. I am excited to be training out of a new CrossFit box, and the people and family i’m meeting there are amazing people and I can’t wait to see what the 2010 training year will bring. I am happy to report that i’m back up to a healthy weight of 185 and the recovery would not have been possible without the suportive community I’m blessed to be a part of.
2010 will bring all kinds of new opportunities, new challenges, new friendships and endless possibilities in my life. As most of you know, I am blessed with 2 amazing beautiful daughters that bring so much joy in my life. I look forward to being a great dad to them as my top priority, and creating many new memories with them and my family in 2010.
I am inspired to try new things. To stretch myself and do things I may not have done before. I will embrace the opportunities as they come and won’t be afraid to put myself out there. I don’t know exactly what this will look like, but I am choosing to look for opportunities where I may not have looked before and to not be afraid to walk through a door that is opened.
I have renewed clarity and focus and look forward to the ‘unknown and unknowable’ year I’m about to have
Thank you everyone for your support in 2009, let’s have an amazing year and remember….
Well i’ve been loving training at Popeyes new box. Crossfit Optimum Performance! Hit a few more PR’s this last week and looking forward to many more WODS in the new box.
Clean & Jerk 200lbs
106 Consecutive Double Unders!
Here is a quick video of Sterling and I doing C&J’s. First attempt I failed, second attempt I nailed it!
Still hiting the OPT wods fairly regular. Missed a couple this last week, but getting my hits in for sure.
2 days in a row of hiting some PR’s. I’m getting stonger, and my body mass is getting back to where it should be after a stessful year that included too much weight loss. I’m now back to a healthy 180-185 lb range, and won’t be too upset if I put on another 10 lbs of lean mass. I’m really feeling the difference the weight plays with my strength, as there was no way I was hitting these numbers 6 months ago when I was down to a skrawny 168-170#.
A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1’s
B1. Press 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
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This was the second time in 2 weeks doing this WOD, slightly higher reps on the KB Swings.
Deadlifts felt pretty good and went higher than last week. Would like to break 400 sometime soon.
Presses was like a little ladder, went up, then went down. Didn’t feel strong on those today, but made the mental push to do all KB swings upbroken. That was a big challenge for me today and may have contributed to my press weights.
No time for C today, had to rush back to the office.
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