Meghan and Anthony – please come visit us whenever you get the chance!  We’ll miss you!

6/19/2013:
Power
spend 15 minutes working up to a heavy “touch and go” double on the power snatch

Conditioning
35-25-15 rep rounds:
power snatch – 75/55
wall ball

Power Hour
box jump
5-10-5 drill
farmer’s carry

…also, I haven’t seen “Man of Steel” yet…that really bugs me too…

6/18/2013:
Gymnastics
establish a max set of kipping pull-ups

Conditioning
3 x 800m sprint
*rest 4 minutes between sprints

Power Hour
bench press
pendlay row
klokov press

We had a great time in Argentina!  The people there are incredibly nice and gracious hosts.  Also, they don’t make fun of people who pass out while standing up a clean.

More on that later.

6/17/2013:
Strength Endurance
emom for 20 minutes, alternating movements:
5 bench press – 75%
2 squat clean – 80%

*the load should be extremely challenging to start…at the halfway point, it is the athlete’s choice to increase the load (or not).  the weight can NOT go down.

Power Hour
back squat
hip extension
russian kb swing

6/14/2013:
Strength
back squat
3-3-3-3-3

Conditioning
emom for 10 min:
3 box jumps – high!
8 t2b

*box jump height is athlete’s choice, but should be very challenging for three reps!

Power Hour
sumo deadlift
weighted step-up
weighted sit-up

Voila…

Click here to view the embedded video.

…you’re welcome.

6/13/2013:
Power
snatch
spend 15 minutes working technique, building to a heavy single

Conditioning
2 rounds for time:
60 double-unders
20 lateral barbell burpees
10 snatch – 135/95

Power Hour
push press
pull-ups
plank holds

Oh well.  It’s a Rest Day for me anyways…

6/12/2013:
Gymnastics Strength
5 rounds, not for time:
8 chin-ups (underhand grip)
8 strict handstand push-ups
8 pistols (alternating)

*sets must be performed unbroken, but challenge yourself!
*if a given bodyweight movement is too easily performed, add weight via weightbelt (chin-ups) or kettlebell (pistols) or increase the range of motion with plates or paralettes (handstand push-ups)
*rest approximately 60-90 seconds between exercises

Power Hour
box jump
5-10-5 drill
farmer’s carry

…a terrible schmelting accident…

Ruby and Billy will also be here to make sure Isaac doesn’t burn the building down.

Here’s an AWESOME article I found outlining the importance of a solid warm-up:

3 Reasons Why You Need a Proper Warm-up

Think twice about showing up late or half-assing your next warm-up!  I know they can sometimes seem monotonous, repetitive, or counter-productive…but EVERYTHING we do in the warm-ups has purpose.  We need to wake your body up!

Remember, you don’t train during the WOD – you train for the ENTIRE 60 minute class!  The warm-up is something you should fully utilize and try to improve.  Work your mechanics and get your mind right!

6/11/2013:
Conditioning
5 rounds for time:
20 wall ball – 20/14 to 10′
8 hang power clean – 185/115

Power Hour
bench press
pendlay row
klokov press

This past weekend, I ventured out with some fellow CrossFitters to Utah’s Zion National Park to do some canyoneering.  It was me and Lindsay, Adam and Nicole, Billy and Vanessa, and Chris and Lani.  I was pretty thankful for our fitness level:

Don’t lose your grip on a 17-story rappel!

It was an all day guided excursion that included a pretty significant hike, rappelling, scrambling, and a little swimming (some gnarly bug-filled water).  We all had a blast!  I wonder if we would have enjoyed it less had it been more “work”.

I had spoken with the guides and, as far as their “tour groups” go, we were a pretty physically fit group (thank you CrossFit!).  Some times, I think we can take our physical capabilities for granted.  Not many people can do what we did this past weekend and enjoy it!

Can you think of anything you do for fun or enjoyment because of your fitness level?

I think we’re going to try white-water rafting next…

6/10/2013:
Strength
shoulder press
take 12 minutes to find a 1rm

Conditioning
within 6 minutes:
run 800m
max rep shoulder press @ 80%
*then*
within 6 minutes:
run 800m
max rep shoulder-to-overhead @ 110%

Power Hour
back squat
hip extension
russian kb swing

CrossFit Regional Showdown – This site compares ALL regional athletes across ALL events, including teams.  Interested to see how one athlete would have stacked up in another Regional competition?  Interested to see how all Games qualifiers stack up with each other so far?  This site does it!

10 Strength Training Principles That Will Make All The Difference – A good summation of some key points that will drive a lot of progress.  Read and learn, then apply this to your training.  If this article raises any questions, come see me!

Also, here is your weekly nonsensical comedy:

Click here to view the embedded video.

6/7/2013:
Conditioning
3 individually timed rounds:
500m row
10 db thrusters – 55/35
5 burpee bar muscle-ups

*rest 5 minutes between rounds

Power Hour
sumo deadlift
weighted step-up
weighted sit-up

Danial Eros
Dan (who just turned 39 years old yesterday!) was the “corner man” the entire weekend for the athletes.  He helped with strategy and motivation whenever the team, Matt, or myself needed it.  He made sure we were eating, resting, warming-up, cooling-down.

He made sure we had a plan for the workouts.  And he made sure they were good plans.  I’m incredibly eager to see how he rips apart the competition when he gets into the “Masters” division   One more year…

Dusty Hyland
You probably don’t know Dusty…he is the affiliate owner and head coach at Dog Town CrossFit in LA.  He’s been advising my personal programming and coaching my movement for the past 2 months (coaches need coaching too!).  He flew out to Salt Lake City to support me and make sure I didn’t have any excuses to mess this up (ha).  I totally appreciate everything he did and continues to do for me!

Tino – The Magic Touch!
This guy held me together the entire weekend – literally!  Not only did he give me an awesome tape job to support my back and shoulders for the insane volume, but he was INCREDIBLY intuitive when it came to giving me chiropractic work/alignments before each event.  I honestly don’t think the team and I would have survived (or been able to perform as well) without having him there to treat our beat-up bodies!

If you need to see a chiropractor, ASK US FOR HIS INFORMATION!  He doesn’t have a website, but his practice “Holistic Synergies” is located on W. Lake Mead Blvd.

The CFME Crowd!
You couldn’t ask for a better cheering section:

Seriously.  Having you guys there made all the pain worth it.  I look to you for inspiration, motivation, and drive.  You remind me why I put myself through this.  Thanks for being there for me when I needed it!

6/6/2013:
Power
clean and jerk
spend 20 minutes working technique, building to a heavy single

Conditioning
2 rounds for time:
200m run
6 hang squat cleans – 225/135
200m run
6 jerks – 225/135

Power Hour
push press
pull-ups
plank holds