WM = Weights & Met-Con Phase 1

For Loads:
Hang Power Snatch - 3,3,2,2,1,1; rest 120 sec
+
Dead Lift - 60% of 1RM - 8 sets of 2 reps; 45 sec b/t sets
+
5 sets for total working time;
12 power snatch (95#/65#)
36 double unders
rest 45 sec

MY RESULTS


HPS:
3's: 105/115
2's: 135/135
1's: 140/140
+
DL @ 255 this was cake! Maybe DL PR went up :-)
+
Met-con = 5:52
1min
:58sec
1:20
1:20
1:14

My legs were all over the place today in landing HPS & PS as you can see in the video. Plus I could barley keep my hands on the bar in the later rounds. Have not missed a double under in a while, possible sign I am getting a little tired, felt like was wearing steal toe boots. Rest is needed!

Fiber Composition Testing & G = Gymnastics Phase 1

Fiber Composition Testing:

1RM Press today = 140lbs (PB 149lbs)
A.) 140lbs X .75% = 105lbs
B.) Max Reps @ 105lbs = 10
C.) 10 reps = 40% Slow Twitch Fibers
D.) 140lbs X .40% = 56lbs to train STF
+
1+ HSPU ladder -
how far can you go on only 20 sec rest b/t reps?
rest 2 min
1+ L Up ladder -
how far can you go on only 20 sec rest b/t reps?
rest 2 min
+
6 sets for total working time;
25 burpees
rest 90 sec

crown to floor for HSPU; kipping allowed
start and end in full ext of arms and legs for L Up
1+ ladder means perform 1 rep, rest 20 sec, perform 2 reps unbroken, rest 20 sec, perform 3 reps unbroken, rest 20 sec...

MY RESULTS:

1.) HSPU Ladder = 8 Rounds + 5reps
I did strict HSPU for all 8 rounds. 9th round I kipped from rep 1-5 and fell off wall DONE!
2.) L-Up Ladder = 6 Rounds + 1 rep
I am still sore from weighted chin-ups the other day. Legs still not fully straight to make the "L"
3.) 25 Burpees
I chose to do 3 sets of Burpees
:53 / 1:01 / 1:04
Not feeling any juice today so rule of thumb is:
"Keep INTENSITY the same and lower the VOLUME"

Adam is one of my clients and has recently attained his goal of a pull-up. He has been working his tail of in the gym and out of the gym with his nutrition. Last week my clients presented our gym with a brand new BBQ, wow this thing is huge! At this presentation we used a projector to watch "Every Second Counts". During the movie there is a part where John Wellborne is doing chest to bar Pull-ups.....I started to look around the room for Adam and said, "if he can do it, you can do it big man!". Adam told me yesterday he was so influenced by John Welborn and the ESC movie, he used that to help get over the bar (and he is even calling himself on standards, love it).
Great job pal, keep attaining and setting those goals. (Sorry for he sidways video, I have now learned not to tilt my camera to fit in big guys doing pull-ups. I will try and fix this later).

John Welborn runs CrossFit Balboa: http://www.crossfitbalboa.com/

"if you want to do anything, you find a way; if you don't want to do anything, you'll find an excuse" Coach FitzGerald "OPT"

Pic of Welborn dwarfing the competition.

WMG = Weights / Met-Con / Gymnastic

7 sets for total working time:

15 DB Push Press (M-35#/h)

25 Jumping Chin Ups

35 double unders

rest 1 min

Jumping Chin Measurment = 2 arms extended overhead bar should cross 8 inches below highest part of hand

MY RESULTS

1.) 57sec

2.) 1min

3.) 1min

4.) 1min

5.) 1:04 1 fraction on rep 3

6.) 1:05 1 fraction on rep 17

7.) 1:03

TOTAL = 7:09

+

Worked on some weighted Chins because my new pull-up system went in while I was at the level 2 cert.

1-1-1-1 @ 65-75-85-95lbs

Thanks Jummy Mac for the design and your Welding crew! I love it!!!

Coach Brandt's Rants

Got back late last night after attending the CF Level 2 cert at CFC HQ. I went down with Katrina as we and other fellow CrossFitters and training partners were the test subjects for the Level 2 Coaches. I wanted to be a test subject first before I take the Level 2 for a few reasons.
1.) get a feel of what this course is like for free
2.) help out my fellow training partners by being a test subject
3.) receive input on basic fundamentals from other coaches styles
4.) learn how the CFHQ instructors run level 2 and what they are looking for
5.) be better prepared for my level 2
6.) get to hang out and learn from some talented people
7.) work on the fundamental movements
I am a huge believer in always practicing your Fundamental movements as they are your foundation to improvement and a balanced body. I still to this day practice my Air Squat, Press, Deadlift, Push Press, Push Jerk, SumoDeadlift High Pull, Med Ball Clean....I could go on and on, these movements are essential for improvement. I see a lot of trainers out there and even some CrossFit Level 1 trainers start throwing all the latest exercise movements at their clients who still cannot even Air Squat without butt winking so bad that they could pick up a quarter off the ground..(but hey try this, I read it in "Gullible Fitness"). The level 2 certification really hits home on why you need the Fundamental Movements. Hell I was a test subject and probably did 500 MedBall Cleans and 500 Air Squats along with other exercises in 5 hours of movement coaching and I got critiqued on FORM and TECHNIQUE to improve my foundation, my body! If I was a client (and I am) I would choose a coach who always develops the fundamental movements, be it in warm-up, workout or cool down.....this coach knows what it takes to help build balanced healthy moving bodies for the LONG HAUL and not for the "Quick Fat Vanity Fix".

WG Weights & Gymnsatics Phase 1

"if you want to do anything, you find a way; if you don't want to do anything, you'll find an excuse" Coach FitzGerald

For Loads:
A1.) 3 position hang power clean (high, mid thigh, knee) - 1.1.1 x 5; 120 sec rest
A2.) Dips @ 40X1; 6-8 x 5; 120 sec rest
B1.) 50% 1RM squat clean - 7 fast touch and go reps x 3 sets; 45 sec rest
B2.) 10 ring dips x 3 sets; 45 sec rest
C.) Tabata Janda sit ups - feet unanchored for low scorepost loads and reps to commentsJanda sit up is same as sit up position for upper body only that the knees are ALWAYS open away from each other, and the bottoms of the feet are touching each other at all times; come to parallel with floor at top and shoulders to floor at bottom


MY RESULTS

WOD done at CFC (1st wod as a 35 year old! Yikes! James still has me beat though yah old bugger!)
A1.)Hang Power Snatch (high, mid, knee)145,175,185,195
A2.)tempo ring dips 8,8,8,8,6
B1.)squat clean 7 reps @ 115 unbroken
B2.)ring dips x10 unbroken
C.) Tabata Jandas low score 6 (I need to work on these!)

Double Trouble

A1.) High Bar back Squat 1RM: 1-1-1-1-1;rest 180sec
A2.) Bench Press 1RM 1-1-1-1-1;rest 180sec

5 min rest

B1.) AMRAP 85% of A1.); 1 set; rest 180sec
B2.) AMRAP 85% of A2.) 1 set; rest 180sec

5min rest

C1.) 4 sets Tabata Mash Squats 20sec ON, 10sec rest
C2.) 4 sets Tabata Mash Push-ups Chest to Floor 20sec ON 10sec Rest

MY RESULTS

A1.) 225/235/245/235/225 (No spotter)
A2.) 205/210/215/215/205 (No spotter)
B1.) 3 reps @ 85% of 245 = 208# (HNE)
B2.) 4 reps @ 85% of 215 = 183# (HNE)
I need to try this test again, too tired. I am happy with the High Bar Back Squat, but more happy with the Bench Press, I usually get serious AC subluxation on my right side, but today none! Only a bit of discomfort.
Below are the testing components:
2-4 reps - high neuromuscular efficiency
5-8 reps - mid range
8+ reps - poor neuromuscular efficiency
C1.) 21/20/20/20 = 81 reps
C2.) 24/23/17/15 = 79 reps

*Remember when you see A1.) & A2.) that means these two exercises are done back to back even if rest is prescribed inbetween A1.) & A2.) as above.
*Tabata Mash is 20sec C1.) 10 sec Rest, 20sec C2.) 10 sec rest