Static Energy

WOD 11/17: static wod

today was a core static focus day.

WOD 11/20: e-squared wod

• overhead squat 120lbs x 3 reps x 2 sets; 115lbs x 3 reps x 3 sets

yea that was a serious beat down - for me and liz. she ranged from 60-70lbs. we both got our asses handed to us.

part of that has to do with all the isometric work lately. but it is so worth it. i've been gaining some real functional usable strength.

WOD 11/22: static wod

today we focused on core and hanging isometric work. hanging and holding at 3 points in a pullup works extremely well.  also i've been getting notably better at core isometrics. this stuff is great.

WOD 11/25: e-squared wod

• full squat clean 145lbs x 2 reps x 1 set; 155lbs x 2 reps x 4 sets

so stoked about these. the squat clean form came together perfectly with weight! left my feet - the whole nine. jumped it perfectly and caught it at the bottom. i think the core work has helped with strength - it felt easier to pull the weight in general. the clean has always been a weak movement for me as it relies on a lot of anterior muscle. the core isometric stuff has been addressing that - and it really carried over to dynamic movements. the clean being the perfect example of this.

WOD 11/26: hiking

a new thanksgiving tradition - go hiking at 9000 feet. we headed up to the summit of mt. lemmon and hiked the meadow trail and part of the wilderness of rocks trail. i'd say we did 2.5-3.0 miles or so. was a nice refreshing thanksgiving hike.

Corely isometrics

WOD 11/13: e-squared wod

• thruster 85lbs x 5 reps x 5 sets

focused on core and hanging isometrics. i think this is stimulating new muscle growth - already. back knots are a bit iffy tho - not sure if its related.

WOD 11/15: e-squared wod

• push press 95lbs x 5 reps x 5 sets

last ease in workout. focused mainly on core isometrics today.

settin on the sunset

WOD 11/10: e-squared wod

• deadlift 175lbs x 5 reps x 5 sets

an ease in wod. we also concentrated on many isometric moves. a lot of hanging isometrimia, coupled with different forms of core holds. i'm lovin this stuff! testosterone has kicked into high gear. wow. next week i'm going to integrate static strength into the actual wods. this should be super fun.

WOD 11/11: hiking

today we headed out to mt. lemmon and conquered the sunset trail. was absolutely beautiful - view of the valley below at 8000 feet - amazing. we came upon gigantic rock formations and a flowing stream. all in all, we covered ~4 miles. the return hike had a general elevation gain so again - got the workout in :)

Isometrimia

WOD 11/7: static wod

well, we are officially "done" with our rest week.

today liz showed me some core exercises. we mainly focused on different "holds" using the core. this is also called isometric, or static strength training. i have only a small amount of experience with this type of training - mainly from L-sits, front planks, L-pull ups, tuck pull ups, and holding the bottom position of a dip.

i have decided that my core needs work - it seems to be the weak link in the chain, oddly enough. i never really worked the core specifically - so of course anything to do with "abs" or vanity i ignored, ha - and now i have to focus on it because i'm convinced that it is causing my big lifts to stall. in doing so - i think full body isometric training is the best way to build the anterior core.

happy trails to you

WOD 11/1: hiking

today we went hiking at mt. lemmon. we took the mt. lemmon trail about 1.7 miles in for a round trip of ~3.5 miles. we stopped about 1/4 miles from where the sutherland trail intersected. was a beautiful day for a hike. the hike back up ascended over 800ft of elevation - we barely stopped on the way back. had a really good time and got a really good workout in.

wait what?

WOD 10/27: e-squared wod

• jumping squat 275lbs x 2 reps x 5 sets

oh wow yea. what a way to end the month set. that was some serious "T" making stuff. somehow i feel stronger even thinking about what we did. 275lbs on my back and hopping up and down? what?

this completes the first half of the LE WOD template (well, this upcoming week is cardio week). we may take a long intermission and switch to a different routine. i've discovered that the weak link in my chain is actually my abs. the one muscle group that everyone trains - i'm weak in. of course. so, i may subject myself to some Liz style core workouts. looks like it may be time for the gorilla to eat a slice of humble pie.

PR=Good

WOD 10/21: e-squared wod

• snatch pull 165lbs x 4 reps x 5 sets

WOD 10/23: e-squared wod

• front squats 235lbs x 2 reps x 5 sets

WOD 10/25: e-squared wod

• muscle snatch 115lbs x 1; 125lbs x 1; 135lbs x 1; 135lbs x 1; 140lbs x 1 - PR!!!!!!!!!!!

was good to set a PR.

Holy Oly!

WOD 10/16: e-squared wod

• push jerk 135lbs x 3 reps x 3 sets
• split jerk 135lbs x 3 reps x 2 sets

this week is the start of "olympic week".

WOD 10/18: e-squared wod

• hang power clean 135lbs x 3 reps x 2 sets
• full squat clean 135lbs x 3 reps x 3 sets

another oly wod. when was the last time we did cleans? on 8/7 and then 7/12. who says all the same moves get boring? it's all about the art of shuffling.

so a couple interesting notes from the weekend. for one - liz underwent a "healing crisis". we had recently (a few days ago) decided that she might have hypothyroid. so on that premise, we eliminated as many unsaturated (poly mainly) fats from our diet. the results have been fantastic. however, the healing crisis occurred on saturday night. there must have been a huge toxic dump into the bloodstream - her temp went up and down (from 98 to 100) and felt like her "world was collapsing"! fortunately tho, it is now monday and she is fine. she was completely fine on sunday morning as well. in fact, better than fine - great!

also, i had been eating candy all week long. this is highly unusual - but liz had brought home some candy from class and of course i had to sacrifice myself and eat it. i budgeted 1 small piece of halloween candy each night. this must have gone on for 5 days or so. saturday night i finished it off with two reeses peanut butter cups. god they were good - and after the first one - i absolutely had to eat the second. it was nagging and nagging at me until every last crumb had been guzzled down.

however - sunday morning i woke up with the *worst* toxin related feeling in my stomach. i mean this felt like it was coming from the pit of hell. i then proceeded to act like a complete asshole all morning. it wasn't until after the gym that i felt better. unfortunately "it" started picking up again sunday night and i was acting asshole-ish yet again.

liz then told me that she had been observing this pattern for the entire last week and i wasn't myself the days after i had had the candy. the week before i had been cheery every day. this past week i had no creativity, no positive outlook and was operating at an entirely lower vibe.

granted i'm not always lollipops and whatever - but i've been going through a "cleansing" of sorts for months now and in general my outlook on life has gotten a lot better. the shitty fog had been lifted - until this candy incident. it came back in full force. all i can say is wow - who knew a little innocent candy could fuck a person up this badly. i have this feeling - am i going to become a food addiction specialist?

Can you love a dead lift?

WOD 10/14: e-squared wod

• deadlift 185lbs x 4 reps x 3 sets
• straight-legged deadlift 185lbs x 4 reps x 2 sets

the last of the ease in wods. as we like to say - we *love* the deadlift.

food update: we are still IF'ing - but we're trying to find a good balance for it. i have scaled back some of my fast days to a 12 hour fast, instead of the 16 i had been doing.

we've changed the technique we use to break the fast. we had found that many times, after a long 16+hr fast, we would break the fast using a meal too dense in calories. so now we are breaking it with small pieces of fruit and veggies. we then eat our normal meal 2-3 hours after we initially break it.

i'm wondering if the once a week 24 hour fast and then perhaps two 12-16 hr fast days would be sufficient? or should we continue the 12+ hr fasts everyday?

we have been slowly converting over to eating as much organic foods as we can as well - we're also eating a lot more organic produce lately.

we've been using apple cider vinegar as well. i regularly use it to cook with and lately we've been adding 2-3 tspns per 16oz water. we both love it.

we are also changing the oils we use. we are going to convert over to almost strictly coconut oil. we can also use extra virgin olive oil. coconut oil is used by the body for energy right away. the medium chain fatty acids are easy to digest and speed up metabolism because they are more easily exchanged from one cell to another. it also has a myriad of other benefits. but essentially it is a fuel for the body that does not trigger insulin and does not take lipoproteins and digestive enzymes to process.

we have decided to kick the nuts (no pun intended!) and seeds out of the diet. that is starting today basically. i have a feeling that unsaturated fats (mainly polyunsaturated) are not doing us any favors. in fact they may be hindering progress. so bye bye for now and we will see what happens.

we will be ordering grass-fed organic beef as well. are saturated fats really where its at? obviously certain types (like coconut). but animal proteins as well? somehow i wouldn't doubt it. mainstream western culture might have f'd us again.

Apple Cider Vinegar Energy

WOD 10/9: e-squared wod

• back squat 145lbs x 5 reps x 3 sets
• front squat 105lbs x 5 reps x 2 sets

nice and easy to ease back in. we only got one cardio wod in last week - oops. we're still fine-tuning the cardio recovery week so we'll keep plugging away at it.

WOD 10/11: e-squared wod

• thruster 85lbs x 5 reps x 5 sets

classic ease in thruster 5x5.

Patience is a Virtue

WOD 10/3: walking

today we walked to school and back (~3 miles).
i picked up a copy of adobe cs4! whoo and have been designing the website. it's coming!

Thank the stars - cardio week ho!

WOD 9/27: e-squared wod

• back squat 335lbs x 1 rep x 1 set

whoo! 20lbs below my all time max. but again - the all time max was set at a bodyweight that was 10-12+ lbs higher than mine now (165). so happy to have set a double bodyweight squat - ass to grass baby. ass to grass. i could have gone higher - but something told me to be satisfied with what i got. liz hit 135!! ass to grass as well! way to go :)

WOD 9/29: e-squared wod

• thruster 115lbs x 5 reps x 4 sets

last workout before the last week of the month - cardio week. whew - this was a tough 3 week set. we had heavy singles in the dead, press and squat. remarkably tho i'm not that sore. all workouts were done fasted, of course. so i can officially say that there is no need to eat before a workout. also - we can hit big weights well into a fast and be completely fine. this has been a serious exercise in learning and defeating old ways of thinking. just wow.

Let the rebuild process begin!

WOD 9/22: e-squared wod

• overhead squat 95lbs x 5 reps x 4 sets

this gave me a neurological beat down. was pretty fun.

WOD 9/25: e-squared wod

• snatch push press 95lbs x 5 reps x 4 sets

interesting couplet?

i got certified!!! i'm now an ACSM certified personal trainer! this has been a goal a long time coming. it's on now - time to rebuild people - one at a time.

There is always another day

WOD 9/20: e-squared wod

• press 165lbs x 1 rep x 1 set

struggled to get this up, but i got it. my max ever was 175lbs - but this was done at a bodyweight of 175. now i'm 8-10lbs less - so i still pressed my bodyweight. whoo! and again, as with the deadlift, we rarely train the actual press. liz hit a new press max - 85lbs! don't worry - you'll get 90lbs another day. :)

Twisted masochistic fun

WOD 9/18: e-squared wod

• deadlift 345lbs x 1 rep x 1 set

excited to have hit 345 - 20lbs under my all time max of 365lbs. i believe when i set that max i was somewhere in the neighborhood of 177-180lbs bodyweight. i was also training deadlift quite a lot. today i hit 345lbs with a bodyweight of 166-167lbs and we seldom train the actual deadlift. we were also fasted at the time. booyah! liz also set a deadlift record: 175lbs!!! my guinea pig is getting stupid strong.

this wod starts out two weeks of working heavy singles in the deadlift, back squat and press. these are the big three powerlifting moves (with the exception of bench - but we rarely if ever bench as its functionality is questionable).

we seldom work heavy singles anymore because we tend to focus more on athletic functionality with submaximal loads. however, it is good to work heavy singles every now and again so that you can gauge where your upper limit strength is at. plus they're plain fun in that sick, twisted masochistic kind of way.

Fed up!

WOD 9/11: e-squared wod

• back squat 225lbs x 4 reps x 3 sets
• front squat 155lbs x 4 reps x 2 sets

the wod starting out the new 3-week set. wow i was sore after this one!

WOD 9/13: e-squared wod

• deadlift 235lbs x 4 reps x 3 sets
• straight-legged deadlift 235lbs x 4 reps x 2 sets

the 235 went up surprisingly easy.

WOD 9/15: e-squared wod

• press 105lbs x 4 reps x 2 sets
• push press 135lbs x 4 reps x 3 sets

135 went up easy as well! this is ramping us up for the next 2 weeks of moving heavy weights.

so yesterday i almost lost it. well that's an exaggeration. we have been systematically eliminating "bad" foods from our diet and bad chemicals we come in contact with - and yesterday it was almost enough is enough. bye bye vanilla coconut milk, EC stack, tacquitos, stick deodorant, flouride toothpaste and gum. those were the latest victims in an ever-increasing list.

why? they are chock full of artificially produced chemicals that our bodies simply can not process. food colorings? no no. aspartame? no! mono-sodium glutamate? hell no! and speaking of MSG - did you know there are a million different ingredients that contain it? hrm - rice syrup? that's msg. yeast extract? msg. natural flavors? you got it - msg! what is msg? a neurotoxin! what does it do? it makes your neurons get so excited that they speed up to the point that they self-destruct. yes. all that food you eat is literally killing your brain cells, as well as causing you to have metabolic syndrome and then cardiovascular disease. yum!

and damn - i am pissed off. i am truly pissed off. we are literally inundated with chemicals that we can't process. they get you from every angle. it's in your food, your toiletries, the water we drink and the air we breathe. doesn't it make you feel super healthy when you think of the amount of diesel smoke toxins that you currently have in you? and how is that candida fungal overgrowth that most americans have? yea that's what happens when you take too many antibiotics. it kills the good bacteria in your gut, people! your GOOD bacteria. so with no good bacteria, a fungus starts to grow inside you that methodically makes you sicker and sicker.

but nobody fucking cares! nobody! i can't mention this to anyone - not my family or my friends either. i'm automatically labeled some new-age hippie type and no one believes me. oh i'm not a doctor. the same doctor that only knows conventional medicine and prescribes you a pill to cover up the symptoms while the disease is never fixed and you continue to rot away.

yes. your body is rotting from the inside out. it's disgusting. first off your colon is plugged full of pounds upon pounds of rotting feces. and then guess what happens - it forms on the walls of your colon and the nutrients from the food you eat can't get absorbed. so you become nutrient deficient as well.

awww...you have a cold today. gee - that bacteria you picked up at work was the last straw that knocked your overworked immune system out. your body is trying to fix itself! so what do you do - take more artificial chemicals to make it go away. now you just delivered a 2-punch combo to your own body. you made it worse! oh the cold eventually goes away - but the next one will be worse!

but that is the american way, isn't it? mommy will put a band-aid on it, kiss it and make it all better. gee that sounds like the economical crisis we're currently in. thanks NAFTA, outsourcing, over seas tax havens and insidious demand for bullshit toys from china. after years of little to no regulation and easy credit thru monetary stimulus, quantitative easing, low interest rates, the printing press, the fiat dollar as the reserve currency, no backing with gold, wage stagflation, and the dollar losing over 90% of its purchasing power, the big guys start to fail. but they're too big to fail! so whats the solution - just print more dollars to buy up the bonds that foreign nations no longer want to buy.

yea. that's right. they are laughing at us americans over in asia. LAUGHING AT US. they don't want the dollar anymore. washington is making it worse. did you know the dollar is at a year low? do you know it's been in freefall since march? lost over 15% of its value? does that concern you at all? no because they keep you distracted while they debate this bullshit health reform bill. gee you think we can afford that right now? we already owe over $1 trillion in medicare and social security obligations. but fuck it. let's push the health care bill thru - and for the heck of it - why not cap & trade too? hell these corporations are doing so well - let's truly pulverize the small businesses into a nice fine powder - why do we need them anyway - oh they are the spirit of america? let them go the way of the constitution and bill of rights. bye bye! down the drain you go.

does it concern you that the american populace is so chemically intoxicated that they can't think straight? why is it that mainstream news can be understood by an elementary aged school kid? because it's dumbed down for us? could it be?

oh everything is great - the american okie doke - look the stock market is back up. could that be from the trillions of dollars the feds have pumped into the system? gee. who are the movers in the S&P 500? oh the big banks that got billions of our tax-payer dollars. do you know who the big names in the dow jones are? does walmart and mcdonalds ring a bell? could it be that people are going to those businesses because they can't afford anything else?

i am absolutely fed up with this sytem. it is a sick, grotesque, evil system beyond anything ever seen in history. we are executed slowly and slowly - strangled economically and from the inside-out with poisonous chemicals that dumb us down to a population just smart enough to slave away and produce profits for their greedy, disgusting, ammoral corporate masters while their families fall apart and their kids get indoctrinated with a rockefeller funded agenda that makes them think all this is actually normal.

a stroll to the library

WOD 9/9: cardio wod

today we are walking to school and back (~3 miles total).

i am currently sitting here in the UA library with my acsm book. it was a nice walk - sun was going down with a slight breeze at the back. it's been a long time since we've walked at night - the return home should be really nice. tucson is charming in its own way...the desert cacti and flora are things i should really appreciate.

Celestine Butterfly

WOD 9/6: hiking

today was our first cardio workout for the template cardio week. we headed off to the butterfly trail on mt. lemmon. this has proven to be our favorite trail in tucson (thus far). we stop at one of the summits and then turn around and head back (~1 hr of actual hiking). this particular summit has a wonderful energy to it. there is a small clearing with a log that we like to sit on - from that seat you have a panoramic view of the mountainous country side. we are always filled with great energy for the trip home. it is majestical in a lot of ways.

No power walking for us!

WOD 8/28: e-squared wod

• snatch pull 155lbs x 5 reps x 4 sets

i liked the way i set this up - snatch push press and two days later - snatch pull. nice little couplet.

WOD 8/30: e-squared wod

• front lunges 95lbs x 6 reps x 4 sets

this is the first time that we've done front lunges with weight. this is a must do exercise. the individual legs get blasted. we went up to 6 reps so that each leg would get 3 reps.

WOD 9/1: e-squared wod

• jumping squat 185lbs x 5 reps x 4 sets

great combo plyo/barbell exercise. builds the "T" like whoa. also a great ending workout to lead into the next week - which is cardio week *says with dread*!

i built one cardio week a month into the template. there were a few reasons for this. first of course it is nice to get a break from our standard exercising. even with the ramp-up template - it still takes a toll.
second, it gets us out of the gym environment. that in itself can be a relief. breaks from the gym are good for the mind.
third, cardio still has its place. so while this can be interpreted as a recovery week - we still must get our 3 standard workouts in. these will simply be cardio workouts. even if its walking to school and back (~3 miles) - it counts as a workout for our purposes. there really is no reason to do intense cardio - at least at this time while we are working on gaining strength. in fact - intense cardio may slow the recovery process. easy walking it is!

Prophecy and Synchronicity

WOD 8/25: e-squared wod

• snatch push press 105lbs x 5 reps x 4 sets

so i scheduled myself a test to become an acsm personal trainer. i'm finally ready to give it a try. i see now so many reasons to do it. if i could impart some of my accrued knowledge and actually help someone - it would be fantastic.

as i've come to discover...health and strength are the foundation of a good and quality life. in a society that is severely lacking in both domains - perhaps i could - in a small way - effect a change.

imagine if i could help someone realize the potential of their bodies? could i elicit that inner athlete that has been hidden for so many years - since childhood?

even more - could i help a person catch a glimpse of that long sought after fountain of youth?

Compound movements earn compound interest

WOD 8/20: e-squared wod

• overhead squat 105lbs x 5 reps x 4 sets

this went a lot easier than expected!

WOD 8/22: e-squared wod

• thruster 135lbs x 5 reps x 4 sets

got a lot of aggression and power on this one. liking the 5x4's. seems like a perfect combo at 65-75%.

a round with some medium weights

WOD 8/14: e-squared wod

• hang power snatch 95lbs x 3 reps x 3 sets
• full squat snatch 85lbs x 3 reps x 2 sets

WOD 8/16: e-squared wod

• deadlift 235lbs x 3 reps x 3 sets
• straight-legged deadlift 235lbs x 3 reps x 2 sets

oh do we *love* the deadlift.

WOD 8/18: e-squared wod

• push jerk 135lbs x 3 reps x 3 sets
• split jerk 135lbs x 3 reps x 2 sets

great 3 rep week. a nice break from the 5-rep weeks we've been having. it was nice to start moving heavier weight again.

Push it good?

WOD 8/11: e-squared wod

• push press 95lbs x 5 reps x 3 sets
• press 85lbs x 5 reps x 2 sets

last workout of the 1st "ease-in" week. everything felt fine. form was right on. finished up with all the usual suspects.

Vote for EricCare!

WOD 8/7: e-squared wod

• hang power clean 75lbs x 5 reps x 3 sets
  
• full squat clean 75lbs x 5 reps x 2 sets

great ease in (again) workout. form was right on.

WOD 8/9: e-squared wod

• back squat 175lbs x 5 reps x 3 sets
• front squat 120lbs x 5 reps x 2 sets

another great ease in workout. did the squats as fast as possible. we are currently doing the LE ramp up template at 40-50% and 5 reps. going well so far.

Back - and better than ever?!

WOD 7/26: e-squared wod

• overhead squat 95lbs x 5 reps x 4 sets

followed up with a bunch of compound bar work (thrusters, push presses, full squat cleans)

this was a great workout to do before the trip. it wraps up the last couple weeks and provides a more than adequate neurological workout before the trip home.

WOD 8/2: hiking

we were back home for the week visiting everyone and had a great time. we did a short hike in the cadwell forest. we went up the main path until it intersected with the m&m trail. i estimate we walked a good 2.5-3 miles. we saw the moth shack and i showed liz the stream where water runs under the ice in winter. the water was so high - there were "ponds" on either side of the trail that have never been there before. it has been raining like crazy in mass for months!

K-Not

WOD 7/21: e-squared wod

• deadlift 185lbs x 3 reps x 3 sets
• straight-legged deadlift 185lbs x 3 reps x 2 sets

ease back into it workout again. joints all feel a lot better. liz dl'd 135. :)

WOD 7/24: e-squared wod

• push jerk 150lbs x 3 reps x 3 sets
• split jerk 150lbs x 3 reps x 2 sets

well - not sure if that was too much but i now have a sizable and annoying lower back knot! whoo. workout itself was pretty good. knot afterwards - not. knot.

pie tastes good - serve humbled please

WOD 7/17: detox wod

well, the past couple weeks have been interesting. the wod from 7/12 beat my joints into submission - my right knee, right elbow and left wrist were all telling me how generally displeased they were. i totally did not expect this - until i realized that i went way too hard in that wod. we had hiked the previous day and had been in the process of a break - so these things, combined with 3 months of heavy lifting, had taken their toll.

we have also been experimenting with other "diets". the lion diet didn't seem to work out. so for the past couple weeks we have been "IF'ing" or intermittent fasting. despite my injured joints, it has been working pretty well so far. the detox from the fast has been helping out - making us both healthier. we think this is where we currently need to concentrate our energies.

WOD 7/19: e-squared wod

• push press 115lbs x 3 reps x 3 sets
• press 95lbs x 3 reps x 2 sets

eased back into the wod routine. emphasis on "ease" - which is precisely what i did not do back on 7/12. the right knee has been banged up for the past week and it is finally now getting better. wrist and elbow have been doing much better in general. i will continue easing in on the next wod. hrmph - just when my head begins to get big, i get roped back in and served a piece of humble pie. hrmph.

e-squared - ya heard?

WOD 7/12: e-squared wod

• full squat clean 135lbs x 5 reps x 3 sets
• hang power clean 135lbs x 5 reps x 2 sets

so i went ahead and designed my own wod program. this mainly occurred because we workout at a globo gym and is extremely difficult to do any kind of olympic lifting. the catalyst wod is awesome but at the same time, driving us both mad. ppl at globo gyms, for the most part, have no clue what oly lifting is and are apt to exhibit this on a minute-by-minute basis (walking behind us, odd dirty looks, standing next to us and gabbing, etc).

obviously we can't change the ppl, nor the policies of the globo gym, which puts more effort into roping new suckers (err...ppl) into the gym than actually having a quality training center.

i know i'm complaining - so one might think - why are you at a globo gym anyway? well - it suits us for the moment (cheap $$$) and we are in our temporary local of tucson and really don't have the option of buying our own equipment.

thus, we have decided to build up strength like nobody's business. we are also perfecting the forms and techniques of our various exercises.

i won't bother posting the wod template - as it's ours damnit and no one will steal it!!!!! hardy-har-har. however, one can derive the template by simply being good mountain gorillas and paying attention to the posts.

Detox yo self to respect yo self

WOD 6/28: catalyst wod

• full squat snatch 95lbs x 3 reps x 1 set
• full squat clean & push jerk 135lbs x 3 reps x 1 set
• back squat 285lbs x 2 reps x 2 sets

recovery week day 1 - so a nice easy workout.

WOD 6/30: catalyst wod

• full power snatch 145lbs x 1 rep x 1 set - PR!!!!!
• full power clean & push jerk 175lbs x 1 rep x 1 set

whoo! broke the 140 barrier on the power snatch. getting stronger - great workout.

WOD 7/3: catalyst wod

• full squat snatch 95lbs x 2 reps x 1 set
• thruster 95lbs x 10 reps x 1 set

so today the gym was more like a single bar then an actual gym. it seemed like at any given time people were more likely to be standing still and gabbing than actually exercising. i threw a bit of a tantrum after some old lady predictably walked behind me as i was performing a c&j! i hastily put the bar down, muttered something about a law suit, and stormed off. whoo! freaking people! common sense - that is all we ask!

WOD 7/5: catalyst wod

• full power snatch 115lbs x 2 reps x 1 set
• snatch push press -> overhead squat 95lbs x 3 reps x 5 sets

well we realized that we both need a bit of a break from lifting :) last break was something like 2 months ago! we are going to take it easy for a week or so.

WOD 7/7: detox wod

ok, i know. sort of a weird name for a wod?

but that is essentially what we were doing. our breakfast was composed of coconut oil (2 tblsp for me and 1 for liz). i had a bit of milk in my coffee as well. we then did some light machines, light bar work, spin bike, row, etc. basically to get sweating (as the skin is a detox organ).

went home and ate a light post workout meal.

Roar!!!!!

WOD 6/23: catalyst wod

• full squat clean & push jerk 145lbs x 3 reps x 1 set
• full squat snatch 95lbs x 3 reps x 1 set
• clean deadlift 275lbs x 2 reps x 3 sets
• back squat 315lbs x 5 reps x 1 set

oh yea. the back squat was sick and wasn't nearly as difficult as i expected.
liz hit a deadlift PR of 165lbs!!! sick! and she back squatted 120lbs x 5 reps. whoo!

WOD 6/26: catalyst wod

• snatch balance 115lbs x 1 rep x 1 set - PR!!!!!
• push jerk 140lbs x 3 reps x 3 sets
• muscle snatch 100lbs x 6 reps x 1 set
• mid-hang snatch 85lbs x 3 reps x 2 sets; 95lbs x 2 reps x 2 sets

hit a PR on the snatch balance - so stoked. i have to work on the depth i go on the balance - but other than that it was pretty stable.
liz hit another PR as well - snatch balance 65lbs!

we are also switching to a "Lion Diet" as we think we are fast oxidizers - 65% protein/20% fat/15% carbs. we are eyeballing of course but day 2 on this "diet" with all this protein - i had a dream about f'ing someone up - and then i said "WHAT!" to a group of people in the dream and they were all scared. thank you red meat ;)

Eat clean - Lift hard

WOD 6/19: catalyst wod

• full squat snatch 100lbs x 3 reps x 1 set
• full squat clean & push jerk 135lbs x 3 reps x 1 set
• snatch pull 215lbs x 2 reps x 3 sets
• front squat 225lbs x 5 reps x 1 set

the 5 rep front squat was sick. haven't trained that high reps in a while so it really kicked ars.

WOD 6/21: catalyst wod

• push jerk 200lbs x 1 rep x 1 set - PR!!!!!!
• push jerk 170lbs x 1 rep x 1 set; 155lbs x 1 rep x 2 sets
• push press 145lbs x 3 reps x 3 sets
• muscle snatch 135lbs x 1 rep x 1 set - PR!!!!!!

hell yea!!! hit two PR's in one session!! finally hit the magic 200lbs in the overhead jerk!!!!!

now that is what i call a great workout! getting stronger and losing body fat at the same time - whoo!!!!! *food is medicine*!

liz also PR'd the push jerk (105lbs!) and PR'd the muscle snatch (80lbs)!!!!!

Jumpy jumper jump jump

WOD 6/12: catalyst wod

• mid-hang muscle snatch 95lbs x 3 reps x 3 sets
• snatch balance + 2 overhead squats 105lbs x 3 sets

good explosive workout. finished up with a ton of plyo.

WOD 6/14: catalyst wod

• power snatch 105lbs x 3 reps x 1 set
• power clean & push jerk 135lbs x 3 reps x 1 set
• clean pull 225lbs x 3 reps x 2 sets
• back squat 300lbs x 2 reps x 3 sets

uhm yea that kicked my ars. liz clean pulled 135lbs with ease!!!

WOD 6/16: catalyst wod

• push jerk 155lbs x 3 reps x 3 sets
• push press 145lbs x 4 reps x 1 set; 135lbs x 4 reps x 3 sets
• jumping squat 185lbs x 3 reps x 1 set; 225lbs x 3 reps x 1 set; 275lbs x 3 reps x 1 set

wow the jumping squat is an amazing exercise. that threw the testosterone into another dimension. *must* do these again! and they directly tie into plyo. whoo!

Her-story in the making!

WOD 6/9: catalyst wod

• snatch pull 205lbs x 3 reps x 3 sets
• front squat 225lbs x 2 reps x 4 sets
• straight-legged deadlift 185lbs x 3 reps x 5 sets

was happy with the snatch pull - had tons of energy in general. maybe it's the neti pot?

liz straight-legged deadlifted 135lbs!!!!! easily for 3 reps x 5 sets! first time she has ever put a 45lbs plate on each side! this was history in the making!

Behind the...what?

WOD 6/7: catalyst wod

• push jerk 155lbs x 2 reps x 2 sets; 165lbs x 2 reps x 2 sets
• jerk dip squat 175lbs x 3 reps x 1 set; 185lbs x 3 reps x 1 set; 195lbs x 3 reps x 1 set
• snatch push press 95lbs x 5 reps x 1 set; 105lbs x 5 reps x 1 set; 115lbs x 5 reps x 2 sets

different format today - totally dug the snatch push press from behind the neck. a weakness i truly need to address.

i am gorilla

WOD 6/2: catalyst wod

• muscle snatch 125lbs x 1 rep x 1 set - ties pr!
• snatch balance 110lbs x 1 rep x 1 set - ties pr!

felt good to tie two pr's. wanted to stay there tho - plenty of days to break it.

WOD 6/4: catalyst wod

• back squat 285lbs x 3 reps x 3 sets
• clean pull 235lbs x 3 reps x 3 sets

great workout again. continuing to cut down the catalyst and adding more plyo.

Rack this, you @#$$%ers....

WOD 5/29: catalyst wod

• hang muscle snatch 95lbs x 3 reps x 3 sets
• thruster 135lbs x 3 reps x 1 set

finished off with some plyo. couldn't do the normal catalyst due to too many stup...er...people. yea......

WOD 5/31: catalyst wod

• clean & jerk 135lbs x 1 rep x 3 sets
• snatch pull 195lbs x 3 reps x 3 sets
• stiff-legged deadlift 135lbs x 3 reps x 3 sets

today i cut the catalyst down and supplemented with plyo. we may start doing this combo, as we find that we occupy the rack for too long.

Just dead it!

WOD 5/26: catalyst wod

• clean & jerk 135lbs x 1 rep x 4 sets
• clean pull 245lbs x 3 reps x 3 sets
• clean deadlift 275lbs x 3 reps x 3 sets
• back squat 275lbs x 3 reps x 5 sets

whoo - a tough one. i've up'd the percentages on catalyst for the pulls and deads so i can get my deadlift back up to speed.

Stability - where its at?

WOD 5/22: catalyst wod

• full squat snatch 95lbs x 1 rep x 4 sets
• snatch pull 185lbs x 3 reps x 3 sets
• snatch deadlift 195lbs x 3 reps x 3 sets
• front squat 205lbs x 3 reps x 5 sets
• plank x 4 sets (30s max)
  

WOD 5/24: catalyst wod

• overhead squat 135lbs x 1 rep x 1 set - ties pr!!!
• muscle snatch 125lbs x 1 rep x 1 set - ties pr!!!
• power snatch 115lbs x 2 reps x 2 sets
• plank x 4 sets (1m max)

can't believe i tied the pr's so easily. is it the planks?

A Lofty Goal

WOD 5/17: catalyst wod

• clean & jerk 135lbs x 2 reps x 3 sets
• clean pull 225lbs x 3 reps x 3 sets
• clean deadlift 245lbs x 3 reps x 3 sets
• back squat 265lbs x 3 reps x 5 sets

the pulls and deadlifts went a lot easier than i thought...am i getting stronger?

WOD 5/19: catalyst wod

• push jerk 175lbs x 1 rep x 1 set
• full squat snatch 95lbs x 1 rep x 3 sets
• full squat clean 115lbs x 3 reps x 1 set
• plank x 4 sets (20s max)
  

super excited to have hit a bodyweight push jerk. i think my PR is 190lbs or 195lbs. so close to the magic 200....i will get there one day!

Overhead = above my head?

WOD 5/15: catalyst wod

• muscle snatch -> 2 snatch balance 95lbs x 1 set
• overhead squat 105lbs x 1 rep x 1 set; 85lbs x 2 reps x 2 sets
• power clean -> push jerk 145lbs x 1 rep x 4 sets
• plank x 4 sets (30s max per set)
  

ok so i am soooore this morning. let me tell you. love oh squats.

new template!!! manimals!

WOD 5/13: catalyst wod

• full squat snatch 95lbs x 2 reps x 3 sets
• snatch pull 165lbs x 3 reps x 3 sets
• snatch deadlift 185lbs x 3 reps x 3 sets
• front squat 195lbs x 3 reps x 5 sets

catalyst has a new template! so stoked. he is combining strength and bulgarian into a 10 week template. this is beautiful! loving it! also done with my first semester of grad school!!! grad school is like crossfit for the mind. but thanks greg - this new template is enormously awesome. and we just got a new massage ball for our knots. thank ya!

Knock out blow..

WOD 5/8: catalyst wod

• full squat snatch 115lbs x 1 rep x 2 sets
• full squat clean 155lbs x 1 rep x 3 sets
• front plank x 4 sets (not timed)

missed the tuesday workout due to extremely busy/stressful end of semester. 1 more paper and i'm done tho. whoo!

i almost forgot how taxing full squat cleans are. boy. they straight knock me out. :)

A Mass Awakening

WOD 4/28: catalyst wod

• front squat 185lbs x 3 reps x 5 sets
• push press 115lbs x 5 reps x 3 sets
• clean deadlift 205lbs x 1 rep x 1 set

WOD 5/1: catalyst wod

• full squat snatch 125lbs x 1 rep x 1 set (ties PR)
• plyo (tuck jumps/pistols/clap pushups etc)

WOD 5/3: catalyst wod

• snatch balance 75lbs x 2 reps x 3 sets
• power snatch 135lbs x 1 rep x 1 set
• power clean 165lbs x 1 rep x 1 set

another great set from catalyst. numbers are back up to where they were before i left mass, basically, with a couple exceptions - but couldn't be happier about that!

Hold up, wait a minute...

WOD 4/26: catalyst wod

• muscle snatch 105lbs x 2 reps x 3 sets
• full squat snatch 85lbs x 1 rep x 3 sets
• clean and jerk 115lbs x 3 reps x 1 set
• front plank 30s x 4 sets

lovin the plank. also have been throwing a few hanging L-sits in there.

workin the hold.

Do the plank walk, mateee!!

WOD 4/21: catalyst wod

• muscle snatch 120lbs x 1 rep x 1 set
• snatch balance 105lbs x 1 rep x 1 set
• clean & jerk 115lbs x 2 reps x 3 sets
• plank x 4 sets

WOD 4/24: catalyst wod

• front squat 255lbs x 1 rep x 1 set - PR!!!!!
• squat full snatch 85lbs x 2 reps x 4 sets
• push jerk 145lbs x 1 rep x 3 sets
• front plank x 4 sets (max'd at 58s)
  

back in the house and feeling good. stoked!!! to have set a PR.

started incorporating the plank into the WOD after seeing how kick ars it is.
i feel like i need some midline/core work. it seems to be the weak link at this point.
luckily tho - i have discovered the plank. love you L! :)

Never...Back...Down!! meh!

WOD 4/10: catalyst wod

• front squat 175lbs x 3 reps x 3 sets; 185lbs x 2 reps x 1 set; 195lbs x 2 reps x 1 set; 210lbs x 1 rep x 1 set
• snatch pull 155lbs x 2 reps x 3 sets
• push jerk 165lbs x 1 rep x 1 set

what can i say? another great one...stoked to hit 165 on the pj.

WOD 4/12: catalyst wod

• back squat 315lbs x 2 reps x 1 set; 320lbs x 2 reps x 1 set
• snatch pull 175lbs x 1 rep x 2 sets
• press 95lbs x 5 reps x 1 set; 115lbs x 4 reps x 1 set

ahhh...the heavy back squat. after setting the bar down on the last rep, i took the plates off and walked off like the bad ass i am (in my head!) - but i darn near feel like i could have ripped anyone to pieces - thank you testosterone.

And the beat goes on...

WOD 4/7: catalyst wod

• muscle snatch 2-position 85lbs x 3 sets
• clean & jerk 135lbs x 1 rep x 3 sets

nice way to end the three day set.

finished up with some k2e's, toes-to-bars and pullups.

gorilla like muscle?

WOD 4/3: catalyst wod

• front squat 190lbs x 3 reps x 5 sets
• snatch pull 155lbs x 3 reps x 3 sets
• push press 155lbs x 1 rep x 1 set

good all around. was happy with the heavy single push press; strength is coming back :)

WOD 4/5: catalyst wod

• back squat 300lbs x 2 reps x 4 sets
• snatch deadlift 175lbs x 2 reps x 3 sets
• push press 135lbs x 4 reps x 5 sets

woo - numbers are climbing back up!

this was week 3 of catalyst strength. 1 more week and then on to bulgarian cycle? not sure yet.

Do you like that?

WOD 3/31: catalyst wod

• muscle snatch 125lbs x 1 rep x 1 set
• 2-position clean & 2 jerk 120lbs x 4 sets

good way to end the week set. happy with my performance - muscle snatch is 10lbs off my record. sweet. shoulders feel more flexible as well.

i will beat my chest and you will not stop me

WOD 3/29: catalyst wod

• back squat 265lbs x 3 reps x 5 sets
• clean deadlift 210lbs x 3 reps x 3 sets
• push press 125lbs x 5 reps x 5 sets

classic catalyst strength workout. i bumped my percentages down to 70-75% of max as i'm in the ramping up process to prescribed percentages. my whole body today is feelin it. mission successful.

Snatchy Athletically II

WOD 3/27: catalyst wod

• snatch balance 110lbs x 1 rep x 1 set - PR!!!!!
• squat snatch 3-position 85lbs x 3 sets
• muscle snatch 115lbs x 1 rep x 1 set

another great workout. liz and i are both likin the catalyst thing at the moment. feels nice to move weight around again! and liz found the joys of the snatch *no pun intended* today so i'm stoked about that.

powa l:

• snatch balance: 55lbs x 1 rep x 1 set
• full power snatch -> overhead squat 60lbs x 1 rep 1 set
• muscle snatch: 70lbs x 1 rep x 1 set

Good Lift!

WOD 3/24: catalyst wod

• front squat 225lbs x 1 rep x 1 set
• snatch deadlift 175lbs x 3 reps x 3 sets
• push jerk 145lbs x 1 rep x 1 set

moving weight is great. it is great to move weight.

this catalyst went extremely well. was surprised at both my front squat and push jerk.

These old bones are movin again...

WOD 3/22: catalyst wod

• squat clean (full->hang->mid-hang) 115lbs x 1 rep (3 total reps) x 3 sets
• push jerk -> split jerk 95lbs x 1 rep (2 total reps) x 1 set
• push jerk -> split jerk 115lbs x 1 rep (2 total reps) x 1 set
• push jerk -> split jerk 125lbs x 1 rep (2 total reps) x 1 set
• push jerk -> split jerk 135lbs x 1 rep (2 total reps) x 1 set

the shoulders were feelin it and 135 went up w/o problems!

so hopefully i haven't "lost" my strength from doing low weight high reps for the last 6 months - i think this shows that it's still there. i had been doubting that i could but the old body impresses me again.

it's now time to get it on.

I'm comin to get you...!

WOD 3/20: catalyst wod

• back squat 225lbs x 3 reps x 3 sets
• snatch pull 135lbs x 3 reps x 3 sets
• push press 95lbs x 3 reps x 3 sets

so i decided to ease myself back in - i kept the same # of reps and sets, but lowered the weights so i'm able to actually walk around today. :)

i think i'm going to try catalyst for a bit, but with my own spin as mentioned in the 3/18 post. i'm going to stick to a catalyst schedule, but slightly lower the weight and slightly up the reps.

everything felt good tho - meso body loves to push weight around.

but hey - i've spent the last 6 months or so doing high reps w/low weight - it takes a lot to do this - especially for a man - in a globogym with college aged meatheads everywhere. but now it's time to flip the script - i will throw weight on the bar once again and knock the socks off these fools 10 years younger than myself!

Catalyst into (5-7)

WOD 3/18: gorilla wod: template

so i took a week off for rest/recovery and had a thought regarding catalyst. what if i were to follow the catalyst format but increase the rep ranges and lower the weights?

initially i thought i would hypertrophy catalyst, but upon doing a couple sets, decided that i needed more weight on the bar and less reps.

so what about the 5-7 rep range? this range seems to float somewhere in limbo between strength and hypertrophy. i think i might give it a shot. i'll probably reduce the given percentages by 3/4 or so. so if 80% of 1 rep max is prescribed, i would do 60% and increase the reps to the 5-7 range.

"T"ee it up!

WOD 3/10: gorilla wod: squat snatches

• squat snatch 65lbs x 2 reps x 2 sets
• 75lbs x 2 reps x 1 set
• 85lbs x 2 reps x 1 set
• 95lbs x 2 reps x 1 set
• 105lbs x 1 rep x 2 sets
• 110lbs x 1 rep x 2 sets

i was so sore from the last couple workouts, but somehow i was just feelin it and i decided to hit up some snatches. i concentrated on form and sticking a balanced landing. the 110lbs had me a bit wobbly on the land but i still can't complain, considering i just started throwing weight back on the bar.

this exercise is where i most find flow, i think. it is one of the true delights of working out.

Throwing weight on the bar, a'yup...

WOD 3/6: gorilla wod: front squats

• front squat 95lbs x 12 reps x 1 set
• 115lbs x 12 reps x 1 set
• 135lbs x 10 reps x 1 set
• 185lbs x 7 reps x 1 set
• 135lbs x 12 reps x 1 set

finally got access to the rack and decided it's high time to throw some weight back on the bar. i decided to work in the hypertrophy range because...well why not?

WOD 3/8: gorilla wod: squat cleans

• squat clean 65lbs x 10 reps x 1 set
• 75lbs x 10 reps x 1 set
• 95lbs x 10 reps x 1 set
• 115lbs x 10 reps x 1 set
• 135lbs x 5 reps x 1 set

gym was relatively empty so i took the opportunity to throw weight on the bar again. this time in the form of squat cleans - to really punish myself! i was surprised at the ease with which 135lbs went up...but i decided to stop there. my forearms and wrists were talking to me and telling me that i haven't moved a bar with weight on it in months. yow! this morning my left forearm in particular is indicating that it appreciated the movements ysterday.

mesomorphs are meant to move weight - what can one say.

No, it's not military propoganda...

WOD 3/3: gorilla wod: divebombers & pistols

focus today:

• divebombers 10 reps x 2 sets
• pistols 2 reps (per leg) x 5 sets

these will once again be thrown into the mix on a regular basis.

i almost forgot how functionally effective these are!

Deadlifts = can't sit down!

WOD 2/27: gorilla wod: deadlifts & cleans

• deadlift 95lbs x 20 reps x 1 set
• deadlift 115lbs x 20 reps x 1 set
• deadlift 135lbs x 25 reps x 1 set
• clean (full,squat) 95lbs x 5 reps x 1 set
• clean 95lbs x 5 reps x 1 set

it was a sunday - not too busy so i finally got to the rack. i proceeded to surprise myself with the final deadlift set - but i've been soooooore ever since. the kind of sore where you can barely bend over or do anything too mobile, lol. sore to the touch. it even hurt to sit down because my ass as sore to the touch!

WOD 3/1: gorilla wod: plyo/template

yet another plyo day.

had to take it easy from all the deadlifts from 2/27...was still extremely sore.

technically, though, i've been following my template, but leaving out the focus and adding a few basic plyo movements in.

Curl those biceps you vain fools!

WOD 2/20: gorilla wod: plyo

WOD 2/22: gorilla wod: plyo

WOD 2/24: gorilla wod: plyo

i've still been primarily doing plyo and oly-plyo...but at this point, i'm ready to throw weight back on the bar. there has been the typical new years influx of people, so the gym has been akin to a mall filled with people working out (if that's what one can call it...!) and this has made it more difficult to occupy either of the ...two... squat racks available in the entire gym. bah!

liz and i have taken to occasionally kissing our biceps and acting like fools in the gym - these effeminate fools with misproportined bodies are driving us up the wall! most of these dudes have arms that have a larger diameter than their lower legs! they look like they will literally topple over. our society has become so narcissistic and vain...i can't get over it. what ever happened to training for function? if only they knew that form follows function...fools!!!!! keep bench pressing and curling. go for it! i'll take my low weight oly-plyo, thank you.

30 hops for me!

WOD 2/13: gorilla wod: plyo

Back in the Heezy!

took 9 days off and felt ready to hit it again! refreshed!

had so much energy - bounced around for an hour and a half doin my normal template.

legs were feelin it as i was walkin out so i must have done something right... :) didn't add any weight onto bar...high reps everywhere, bouncey plyo.

2/14: rest day

WOD 2/15: gorilla wod: plyo

ding ding ding you guessed it. ply-zizzle.

got to keep breaking myself in after week and a half of recovery.

to all the faithful gorilla watchers (FGW) - you know the drill! ;)

2/16: rest day

WOD 2/17: gorilla wod: plyo

i am so predictable? am i really that predictable????

yes - apparently i am. more plyo for my poor old bones.

actually had a college football player ask me, genuinely, why i didn't put weight on the olympic bar when i use it. i was wondering if that would ever happen - haha. i've been throwing an empty bar around like a mad man...you FGW's know why!

extremely nice guy tho. props to him and i'm sorry about your girl, man...if my girl tried to pull me away from a conversation (total duration of under 5m) with someone in the gym, i'd give her the "see ya!!!" out the do'!

Babble and Dabble

2/2: rest day

WOD 2/3: gorilla wod: plyo

today i didn't focus on anything in particular. i mainly dabbled around, did some plyo, nautilus, oly warmup, and hopped on the rower a couple times.

i'm going to take this week off - body seems to be asking for it.

i also started grad classes so my brain has been getting a serious workout; which in turn, drains me physically. :)

all right end excuses! :)

Oly-Plyo!

1/31: rest day

WOD 2/1: gorilla wod: oly-plyo

i concentrated on oly-plyo today - specifically snatch/snatch balance complexes.
oly-plyo is my term for doing light weight high-rep olympic lifts.
there is a HUGE value here!
i generally perform many different variations of the clean, jerk and snatch. sometimes i only use the bar (today was one of those days). rep'ing it out this way virtually turns the workout into a high skill plyometric routine. has anyone caught onto this yet???!!!?!
the value here is off the chart!

You push me, I pull you?

1/28: rest day

1/29: rest day

WOD 1/30: gorilla wod: snatch pulls

• 95lbs x 10 reps x 1 set
• 135lbs x 8 reps x 1 set
• 155lbs x 7 reps x 1 set
• 155lbs x 8 reps x 1 set

pretty good workout. settled on 155lbs again (like front squats).
155 seems to be the point where the bar starts actually feeling heavy again, so i decided to cap it off there. must ease the body back in. :)
i've also started to pattern my workouts after a push/pull split...in that i alternate between push days and pull days (1 push, 1 pull, 1 push, 1 pull...). i may change this up, but it seems to be working for the time being.

You could hang a coat on that rack!

1/26: rest day

WOD 1/27: gorilla wod: front squats

• 95lbs x 12 reps x 1 set
• 115lbs x 10 reps x 1 set
• 135lbs x 8 reps x 1 set
• 155lbs x 6 reps x 1 set
• 135lbs x 8 reps x 1 set

happy with the workout. i haven't put that much weight on the bar in a long time (with the exception of deads). got the rack on w/no problem. form was on, everything was good. the 155lbs did feel heavy to me tho. gotta get back into it.

Gorilla to the rescue...?

1/24: rest day

WOD 1/25: gorilla wod: snatch

• worked up to: snatch (full, squat) 80lbs x 1 rep x 2 sets
  

gorilla wods (workout of the day) are wods that l and i have designed for ourselves, based on a system of picking and choosing exercises and exercise methodologies from our pasts.
in other words, they are a culmination of what we consider some of the best exercises. we both have a systematic way in which we implement them, and they are very different, but seem to work best for our individual needs.
we both work out at a corporate gym now (don't even ask!), so all these exercises can be done at any gym out there.

l's typical wod template:

• elliptical 20m
• treadmill run 10m
• treadmill walk uphill (incline=15, ~3.4mph) 10m total
• treadmill intervals (sprint 30s, walk 50s) 10m total
• rower 10m or spin bike 10m
• olympic bar warmup:
• - thrusters
• - cleans & jerks
• - deadlifts
• - squats
• air squats x 50 reps x 1 set
• plyometrics 3-4 rounds of any of the following:
• - jumping lunges elevated
• - jump squats
• - lateral jumps
• - plyo pushups
• - elevated pushups
• - tuck jumps / box jumps
• - burpees
• - divebomber pushups
• - clap pushups
• stability ball pushups
• pullups
• knees2elbows/toes2bar
• L-sits (occasionally)
• planks / lateral planks
• plyometrics 1 round

e's typical wod template:

• joint mobility warmup 10m
• rower 4m
• olympic bar (45lbs) warmup:
• - deadlift x 10 reps
• - snatch pull x 10 reps
• - back squat x 15 reps
• - jump squat (bar - 1 inch) x 20 reps
• - snatch balance x 7 reps
• - push press / push jerk x 12-15 reps
• - cleans (squat) x 8 reps
• nautilus incline chest press (low weight) x 20 reps
• nautilus shoulder press (low weight) x 20 reps
• nautilus row (low weight) x 12 reps
• plyometrics - 1-2 sets of:
• - jumping lunges x 15-20 reps
• - clap pushups x 10-15 reps
• - jump squats x 10 reps
• a focus on one of the following:
• - 1.) one compound movement (powerlifting or oly exercise)
• - 2.) olympic lifts (lightweight - plyo focus)
• - 3.) plyometrics consisting of any of the following:
• -----*- tuck jumps
• -----*- box jumps
• -----*- lateral jumps
• -----*- fast feet
• -----*- box plyo pushups
• -----*- box plyo lateral pushups
• -----*- elevated clap pushups
• -----*- clap pullups
• pullups/chinups
• knees2elbows/toes2bar
• dips (occasionally)
• L-sits (occasionally)
• nautilus machine of choice x 20 reps
• stretching - 5-10m

so, i think from now on when i post, i'll just put up whatever focus i have for that workout day. i do all the other stuff each time i work out, so it's not worth mentioning every single time.
i'll keep going this way until i find another program to do...for now, i'm diggin my own methods. :)

Boo Yea!

WOD 1/23: gorilla wod: deadlifts

• 95lbs x 20 reps x 1 set
  
• 135lbs x 20 x 1
  
• 185lbs x 15 x 1
  
• 205lbs x 12 x 1
  

it's been a hella long time.

thanks sizz for linking me to your blog, as it inspired me to throw up another post.

i haven't been doing any specific programs since my last post (9/24)!

i've basically designed my own program - which is to have fun! but i have incorporated some, if not all the elements from the past - i just do whatever the heck i want to do each day. it's kind of nice, as i've been locked into the crossfit/catalyst world for a long time.

i've also been stressing high reps (15-20) in all my exercises, as this is essentially the opposite of
the lifting i've done in the past (though crossfit of course incorporates this like no other). it's nice, because i'm hitting up some of the muscle fibers that have been neglected.

i am, however, slowly going back to low reps, heavy weight, as i've been doing high reps for 2-3 months, and i'm starting to hit a plateau.

i also have gotten heavy into plyo. i've discovered that, for mesomorphs (like moi!), plyo works wonders.