2012 CrossFit Master's Training Blog

2012-02-26T15:20:00.002-08:00

CrossFit Games
Open Workout 12.1
AMRAP in 7 Minutes of Burpees w/ 6" Overhead Reach

Results: 109
I did these this morning, around 7:30. Felt fine up until rep 75. That's when a blister started to form on my right big toe. It bled pretty good for the rest of the workout. I guess that it was somewhat of a blessing, because it kept the pain receptors busy and away from my arms, legs and lungs. Oh, I forgot to mention I did these barefoot. Lesson learned. I'm glad this workout's over. I'm ready for some barbell stuff. HEAVY barbell stuff.
Afterwards, I played 18 holes of golf and shot 89. I'm working on my new swing, so I know I left some shots out there.
I noticed there is 12 pages full of guys my age competing this year. WOW. That's 60 per page, times 12. That's almost 700 dudes in their 50's tring to get to the CrossFit Games. Holy shit! I love it. Good luck to all.
Hey Tommy, from Fort Bragg. I got your email and responded, but it was kicked back to me twice. I'm not ignoring your email. Try giving me another address.

2012-02-20T14:21:00.000-08:00

Today's Session:
E2MOM for 10 Minutes of:
10 Thrusters 75#
10 Pull Ups
+
EMOM for 5 Minutes
5 Deadlifts 275#
Results: Completed both well within alloted time. Did this just to stay fresh going into the Open this week.

My thoughts on this year's CrossFit Games Open season are a little mixed. I know that I am competing. I know my body is ready for the competition. I'm just not going into this season with the sole purpose of winning the Open. I did that last year and I'm not sure if that was the smart thing to do. This year, I'm shooting for the top 20 and work from there. I feel as though I learned a lot from last year's experience. I'm not going to kill myself to stay in the top 3 like I did last year. I'll work hard to stay among the top 20. Let's see how that will shake out in the next few weeks.

2012-02-12T17:04:00.000-08:00

Today's Session:
"Diane"
21-15-9
225# Deadlifts
HSPU's
I haven't done this benchmark workout in almost two years and my previous time was 15:28. Today, I felt like getting a "tester" workout in, so I chose this one. My time today was 10:54. As with most HSPU workouts, it takes me quite a while to get my shoulders warmed up. Before starting the workout, I was torn between doing too many warm up reps and not doing any. I chose the later. My first set was 9 reps before I fell off the wall. This was a moral victory, of sorts, with my shoulder staying strong throughout the workout. The deadlifts were not the limiter, just my shoulders. I feel like I can still improve on this one. Maybe next time.

2012-01-30T15:48:00.000-08:00

Today's Session:
30 Clean and Jerks @ 175#
Results: My time was 9:58 for 30 reps. I miscounted 32 reps in the video, so after further review, I reached 30 reps at 9:58. I'm getting ready to try 30 reps with 185# That will be in a few weeks.
Also, I did:
20 Calories on the Airdyne
25 Pull Ups
1 Minute Rest
20 Calories on Airdyne
25 KB Swings 70#
1 Minute Rest
20 Calories on Airdyne
25 Ring Dips
Results: 7:23 It was hard to catch my breath after each Airdyne effort. That made this a much more difficult workout. Good practice for the upcoming Open workouts.

2012-01-23T11:36:00.000-08:00

Today's Session:
3 Sets
4 Minute AMRAP
25 Wall Ball 30# @ 10" / 10 Burpee Buy In
Max Double Unders
4 Minute Rest
Results: 110/93/73
+
25 Squat Clean Thruster 155#
Results: 8:41
The 30# med ball is a beast when doing Wall Ball. This was all about breathing. The most D/U's I got unbroken was 44 in the first set. The Squat Clean Thruster workout was difficult mostly because it followed the 75 Wall Ball workout.

Yesterday, I did a max Squat Clean strength session. I PR'd my SC by 5 #. I was happy to bring that lift number up.

2012-01-18T11:34:00.000-08:00

I was finally able to get a 200 pound Overhead Squat. This was huge for me. I could have gotten more, but I'll save that for next time.

2012-01-18T04:23:00.000-08:00

Today's Session:
AMRAP in 7 Minutes of:
5 HSPU's
7 Deadlifts 275#
Results: 41
+
3 Rounds
15 KB Swings 70#
5 Muscle Ups
Results: 16:01 The first round took almost 6 minutes, due to mental block of getting above the rings, trying to protect my shoulder. As the workout progressed, I was able to string my muscle ups together in my old way of kipping.

2011-12-20T07:02:00.000-08:00

Today's Session:
A.M.
AMRAP in 15 Minutes of:
5 Deadlifts 225#
3 Muscle Ups
1 Snatch Complex = 1 PS + 2 SS + 3 OHS 95#
Results: 61 Reps (4 Rounds + 5 DL's)
Although I was very sore, this workout went rather well. The MU's were a lot easier this time around. Most sets were 2/1 on the MU's. My shoulders were not as tight as previous workouts with Snatches and MU's in them. I still don't have my regular technique of MU's. The ones I'm doing now are not the swinging variety you see me doing on the videos on this blog. I haven't got the confidence on those yet. Sometimes I get caught between doing both styles and that causes me to have some missed attempts. The speed in which I'm getting under the bar on my Snatch has improved noticeably. Good stuff.
P.M.
30 Minute Run @ easy pace. 3.3 miles covered.

2011-12-19T05:25:00.000-08:00

Today's Session:
315# Deadlift off of a riser with green bands X 3
155# Bench Press with red bands 1,1,1
DB Triceps Extensions 25# X 6; X 3
DB Bicep Flexion 2 @ 35# X 8; X 3
Ring Dips (Strict) X 10; X 3
Using stretch bands while doing these movements adds a totally different dimension to muscle recruitment. The speed at which I did these were as fast as I could while keeping good form. The last 6 to 4 inches of these exercises is where the bands made it most difficult to lock out. Hell, just getting the bar off the rack on the bench press was hard. I'm hoping to see better numbers on all my strength movements in the next couple of months.

2011-12-15T14:22:00.000-08:00

Today's Session:
I did Front Squats for a heavy single. I was able to get 240#. My PR is 260# and today I was feeling like I could get close to that. I tried 255# and failed half way up. It was a good effort.
Next, I did Back Rack Split Jerks for a heavy single. I haven't gotten 200# overhead since the Games, so I was very motivated to try and get 200 + pounds today. I did get 200# and I had plenty more in the tank. I now know that the mental block of this past Summer's injury is well behind me and as long as I've got a positive approach to each attempt, I will be back to where I was in July.
I've been following a training schedule of Conditioning workouts Monday through Thursday and mostly Strength based sessions on the weekends. I've found that my body has responded well to this schedule at the moment. I'll switch it up as soon as I feel my body has stopped responding.

2011-12-13T20:54:00.000-08:00

Today I did the Games' Rope Climb/Clean and Jerk workout. I modified the weights to 5 @135#/4 @155#/3 @165#/2 @175#/1 @185# after 5/4/3/2/1 rope climbs. My time was 23:28. I spent the whole workout fixated on the final C & J of 185#, not knowing if I could get that weight overhead. It's been 4 + months since I've gotten that weight overhead. Once I got that weight, I realized that I should have gone faster. Oh well. Next time I do this workout, I'll finish with 205# C & J.
2 Hours later, I did 3 intervals of 1k row with rest time equal to work time. All at 85% effort.
1. 4:11 2. 3:45 3. 3:53 My legs were fried from the past 2 days of workouts, this made 85% feel like 110%.
I need to get these times closer to 3: 30 in the next 2 months.
My confidence is growing with each session. My body is responding well to the workload it's getting right now. I know that the next 10 weeks are critical to build a solid fitness base to be ready for the Open competition. Full steam ahead.

2011-12-04T09:35:00.000-08:00

Today's Session:
I am building on a strength phase right now and I'm getting most of my strength back. Today, I wanted to get as heavy a clean as I could. My goal was 220# with a shot at 225#. Both numbers below my PR, but I have struggled getting over 200# since this summer. I was able to get 215# today and for the whole session, I only had 3 misses. Those misses were at 220#. So, overall, not a bad session. I am happy to finally move some heavier loads. I finished with 3 225# High Bar Back Squats on the minute for 5 minutes. That put a little sting in my legs. Later, I am going to run 3 miles with a hard 60 second effort every 5 minutes. That should be fun.
Here's a video of my 200# and 210# Clean. I didn't record the 215# effort.

2011-12-01T14:05:00.000-08:00

Today's Session:
3 Rounds
250m Row
5 Squat Snatch 115#
5 Muscle Ups
+
50 Squat Cleans 115#
Results:
19:36 This was a moral victory, of some sorts. I have not been able to do a Muscle Up workout with any real intensity before this workout. Having Snatches in the workout made it even more of a personal challenge to do this workout with some intensity. Both of these movements are ones that have been the slowest to return to full strength since this summer, so getting these done with some consistency was HUGE. The Muscle Ups went 1/1/2/1 the first round. 2/2/1 for the second. 2/1/2 the last round. I only missed one snatch during the first round and none from then on.
7:24 was my time for the second part of the workout. I've done 50 SC's with 95# before, but I wanted to go up in weight for this one, with hopes of trying 50 reps with 135# in the near future. I felt the Snatches in my legs the last 15 reps.

2011-11-29T16:02:00.000-08:00

Today's Session:
A.M.
Deadlift 2,2,2,2 I did 275#/315#/335#/355# failed
Push Press 2,2,2,2 I did 115#/135#/145#/155#failed
Loads in both of these movements are well below my PR's, but I haven't tried to go this heavy since Summer. I am glad to have started to incorporate more strength training to address my weaknesses, caused by injury or not.
2 Hours later.
Ran 5.25 miles in 42 minutes. That' s a 8:03 mile pace. I wanted to stay at a comfortable pace to build a solid base for more running to come.
P.M.
AMRAP in 10 minutes of:
10 Overhead Squats 95#
10 Burpees
Results: 5 Rounds
+
AMRAP in 7 minutes of:
5 Deadlifts 225#
5 Pistols
5 HSPU's
Results: 3 Rounds

2011-11-22T15:51:00.000-08:00

Today's Session:
5 sets
15 Calories on Airdyne
10 Power Cleans 135#
10 Burpees
4 Minute Rest
+
50 KB Swings 2 Pood
Results:
1.) 1:55 2.) 1:53 3.) 1:50 4.) 2:05 5.) 1:52
3:56 I did these: 20-10-10-10.
It has been a while since I've used the Airdyne in an interval workout. It does such an effective job of putting you so close to the RED ZONE, better than most other machines we use. The first set is always the easiest. You have yet to open the flood gate of lactic acid, so most athletes use the first set to put up the fastest times. The subsequent sets never come anywhere near that time, because the lactic acid build up happens at a much faster rate. It just hurts to use that machine.
I haven't swung a 2 Pood Kettle Bell since this summer, so I was happy to get the second workout done without any problems. I hope to do this faster the next time I go heavy.

2011-11-15T15:46:00.000-08:00

The year is rapidly coming to a close. It has been a very eventful year, but I don't want to start a year ending post just yet. I bring this whole "year end" thing up because I have been struggling with the question of where am I going athletically. I'm not quite sure if I will be able to compete in the CrossFit Games again. My progress from my injured arm has affected me more mentally, rather than the obvious physical part. The lack of confidence in movements that only months ago, I was able to handle without any hesitation, plays heavily on my competitive nature. The need to perform at a high level and not being able to do so, leaves me wondering if I will be able to be ready for the upcoming competition season.

Take today's workout. An AMRAP in 7 minutes of 2 Muscle Ups, 2 315# Deadlifts and 2 Single Arm KB Thrusters @ 62#. This should have been an easy 5 round workout. I was only able to do 2 rounds in 7 minutes. The first 2 muscle ups took almost 4 minutes to complete. Pathetic! I kept going after the allotted time had elapsed and finished 5 rounds. The good news is that I was able to get 2 Muscle Ups in a row the last 3 rounds. I hold out for some hope with the thought that maybe I just needed to warm up a little longer. Give my shoulders a chance to get really warmed up before going for that first rep.
I'm trying to remain optimistic and stay patient with my returning strength in my arm and shoulder. It's just not happening as quickly as I want it to. I'm going to keep pushing ahead as though I will compete, but it will have to happen before the new year. Wish me luck.

2011-10-30T18:12:00.000-07:00

Yet another week of progress. I finally did more weight in the Jerk, as well as the Deadlift. I haven't really tested my arm in these lifts since surgery. There seems to be little effect of the past week's workload, so going a little deeper in the muscle recruitment doesn't seem to hinder any forward progress. The progress has been just a little slower than I expected, but nonetheless, I'm very happy to be moving heavy loads for once. I did Jerk 155# for singles and I did Deadlifts at 315# for doubles off of a riser.

2011-10-23T21:05:00.000-07:00

Sunday was a huge day for me. I worked out early this morning working on my Snatch and Overhead Squat position. This took a good hour and a half. Trust me I went about this very slowly and with a great degree of caution. The Snatch grip overhead is a very tough position in both strength and flexibility for my arm and shoulder. I started with just the bar and a couple of composite training plates. I went from a Power Snatch to a Snatch Balance for a good 45 minutes to be sure of a thorough warm up. I worked up to a meager 95# Snatch, but I was very happy that there was no discomfort in my arm. Something to build on.
Then it happened. I decided to bump my workout timeline up a few weeks and did a MUSCLE UP. The very exercise I was doing when I blew my biceps tendon out in the first place. It was not something I planned to do today, but I wanted to rid myself of every possible thought of self doubt going into a new week of training. It hurt on the whole left side of my shoulder area for a good 30 seconds after I did it, but my arm was fine. I think I broke up some scar tissue in the shoulder as I caught myself in the deep dip position. It's been 8 hours since I did it and my arm feels fine. Now that I have momentum on my side, I'm flooring it from here on out!

2011-10-22T09:18:00.000-07:00

My week of training has been very productive, in the sense of rebuilding my confidence in performing more and more complex movements. Here's a little idea of what I've done this week.
Monday I did Wall Walks during a workout. This put a lot of pressure on the shoulders, so getting these were a big breakthrough for me. Tuesday, I did Rope Climbs for the first time since surgery. I had been very afraid to try these, because they put a constant strain on the biceps while ascending the rope. I'm glad I was able to get these done, as I was planning on putting these off for another couple of weeks or so. Wednesday, I participated in a team workout that had a high volume of Deadlifts at 135#. I haven't attempted any kind of deadlift in a few months, so having done these with a relatively light weight allowed my to build confidence in my arm to handle the movement. Friday, I did Squat Clean/ Thruster with 135# for 3 reps every minute for 7 minutes. Although I did 125# for the first 5 rounds, my lack of confidence was in my conditioning and not my strength for this workout. I probably should have started with 135# and not 125#. This morning I did 3 rounds of 400m Run, 10 225# Deadlifts, 20 53# KB Swings and 30 Double Unders. Again, these were all loads I haven't tried since surgery, so getting the reps under that tension was a great feeling. I know it doesn't seem like much, but I've struggled mentally to get my body back to where it was just 3 months ago. This week has done wonders to give me hope that I can truly pick the pace up in my training. There may be a chance for me not to miss too much training and that won't have a negative effect on the upcoming season.

2011-10-16T07:59:00.000-07:00

Everyday brings more and more positive results for rehabbing my arm. I have continued working on getting it stronger and stronger by increasing the loads I use on barbell movements and introducing more range of motion with body weight movements. So, today I did 7 consecutive pull ups with the last few using a kip. That felt good. After that, I wanted to build on that momentum, so, I went over to our Muscle Up Trainer we use in our gym to help teach the muscle up using strict form and decided to give it a try. My mind was giving me heavy resistance, but I wanted to get over that hump, as the muscle up was how I injured myself in the first place. I was able to get one without hesitation. Feeling really good about how it felt, I did 3 sets of 2 reps very slow and strict. I think I'll be back to doing Muscle Ups in a few more weeks. I'm stoked.

2011-10-13T04:23:00.000-07:00

The past few sessions have given me a new sense of hope that I'm almost ready to start hitting it hard again. All this week I have done all of CFEC's workouts as Rx'd. Granted, I do the programming, but I don't have my needs in mind when planning any of the workouts days in advance. The overhead squats on Monday were a challenge with flexibility in that position. I did it though. Tuesday, I was able to get 3 handstand push ups. That was huge for me. Yesterday, I did the 135# ground to overhead for the first time since surgery. That was a big hurdle to overcome. Very pleased with that. Lastly, I got 5 pull ups. 2 in a row.

The only downside with the workload I've done this week is it has left me VERY sore. I'll take being sore knowing I'm working to get back to where I was before wrecking my shoulder and bicep.

Great News!

2011-10-08T17:03:00.000-07:00

I had the chance to meet and listen to James "OPT" Fitzgerald yesterday. He is the very first CrossFit Games Champion. Listening to his view of what fitness is and how to test for it, was very insightful and thought provoking. I'll be investigating his views on these matters more in the near future. Along with OPT, I got to meet some of his top athletes, who are in town for the 1st Annual "Big Dawg Bash." Tomorrow's the OPTathlon fitness test. I'm looking forward to watching these awesome athletes get after it in a rather intimate setting. I'll report on this later

Today was the day! I got my first pull up. After my operation, that is. To go along with the pull up, I did 3 bar dips too! It's these small accomplishments that remind me that I'm not as bad off as I thought I was a few months ago. As a result, I will be going at it 100% in a few more weeks. Although I have ground to make up, I feel that's where the fun is.

Workout: 3 Rounds

400m Run
10 GTO @ 115#

Time: 10:27

2011-10-01T09:12:00.000-07:00

Today's Session:
A1. Bench Press 5,5,5,5
A2. Power Clean 4,4,4,4
A3. Pull Ups 8,8,8,8 w/Green Band
Rest as Needed.
Results: 125# Bench/135# Power Clean/Strict
+
2000 Honda Civic 400m Push
+
4 Rounds
20 Unbroken Wall Ball
30 Unbroken Double Unders
Results: Lungs and legs were toast after 4 turns at pushing the car. Shared the work with 3 other guys. Wall Ball workout time was 7:18, 1 miss in the first round with the double unders.
My arm is doing much better. It may be another 2-3 weeks before I won't need to use a band for pull ups.

2011-09-29T14:40:00.000-07:00

After 3 days of workouts programmed by CrossFit East County, I feel as though I'm getting back into the groove of things. Although I'm not doing all of the movements as Rx'd, I am cranking up the intensity of my efforts. This has left me in that, oh so familiar, sore state. It kind of feels good.
Today, I stuck to mostly strength training in the gym. I did Front Squats 5,5,3,3,1,1,1. I worked up to 215# for the last three singles. That felt great and I wanted to keep going, but I didn't know how I would feel once I got over 200#, so my pre set strategy didn't go much higher than that. I'll plan next session over 225#.
Next, I tried my hand at Cleans. I haven't tried anything over 85# as of late, so I was going at this with much apprehension. The weeks leading into today, some of my rehab has been some old fashion bicep curls with a therapy band. Nothing that would cause too much strain on my arm, yet supply me with enough stimulation to get my arm ready for a day like today. The Cleans, 3,3,3,2,2,1,1, were started at 95# and I ended with singles at 135#. Progress. I must say, the jumping under the bar was as though it had 250# on the bar because that bar came crashing down on my shoulders every rep. This was proof that I wasn't pulling on the bar too much with my arms. Although, there were weird sensations up and down my arm afterwards, there was no real pain or discomfort as a result of doing the Cleans. Good stuff.
2 hours later I ran 3 miles at an easy pace.

2011-09-22T11:07:00.000-07:00

My training, in the CrossFit sense, has been a little sporadic. Not being able to perform more than half of the regular CrossFit movements, by that I mean any pulling motion movements, it's very difficult to stay motivated to give any workout 100%. That's about to change.
Today I did 3 sets of pull ups, with a big blue band. Not exactly what I'm used to doing, but at this point in time, I'll take it. I was very apprehensive to let my body hang from the pull up bar at first. The blue band allowed for most of my body weight to be neutralized and the pull ups were easy and light. I don't want to push it.
So, feeling pretty good about the use of my arm, I did this workout:
3 Rounds
400m Run
10 Clean and Jerks @ 75#
50 Double Unders
Time: 12:35
Afterwards, I iced my arm for 20 minutes. I'll see how it feels tomorrow and monitor further workouts from that feedback.
Later today, I'm going for a 2 hour bike ride. This should take me around 32-35 miles. I'm looking forward to that.

2011-09-13T12:38:00.000-07:00

Today's session:

Back Squat 5,5,3,3,3

Thruster 3,3,3,2,1
+
3 Rounds

200m Run

20 KB Swings 35#

20 Box Jumps 20"

40 Double Unders

2 hours later:

45 Minute Run (Easy Pace)

This was my first back squat session since shoulder surgery and bar was totally comfortable siting on my back. It has been about 2 months since I had done back squats and I really noticed the time away from the weights. I only got up to 215# for 3. The thruster was a different story. Again, this was my first attempt at any measurable load over head and it was a little dicey. The descending, or eccentric loading was something I had to get accustomed to. I did work up to a 125# single. The rack position is still a little difficult to get right in to. I'm still working on that. The met-con workout was short and sweet. It was the first time I had done KB swings since before the injury. I could feel a little tightness at the very top of my biceps, but I led with my right arm throughout the swings. My time was 11:04.

The run was nice and slow. 4.4 miles total distance.

This session was definitely a turning point in my rehabilitation.

2011-09-09T03:51:00.000-07:00

I did my first real squatting session today. I don't have all the flexibility in my left shoulder back yet, so I decided front squats were a good place to start. My Dr.'s real concern for my repaired biceps is when I am trying to load plates on a bar. Keeping his warning in mind, most of the plates on the bar are almost all 10# plates. It looks a little silly.

Training:

Front Squat 3 X 5 @ 155#

3 Mile Run - 27:44

This was the first real run at some distance. The first mile felt good, it became a struggle after that.

2011-09-06T12:59:00.000-07:00

I left my Dr.'s office a few minutes ago, after my second post op check up on my left arm. I received good news. My repaired left biceps is recovering well. I can now start to add running, cycling and limited resistance training to my fitness routine. The weight training has to be limited to shoulder and elbow extension only. His main concern is that I forget that my repaired biceps tendon has not quite finished fusing to the humerus bone and try lifting a load that is too heavy and re-rupture the biceps tendon. It will probably be at least 2 more months until I will be able to start doing pull ups or muscle ups. So, I won't be a complete CrossFitter for a while longer. None the less, I'm excited to start running again.

2011-08-20T04:36:00.000-07:00

It's been 2 and a half weeks since surgery and I've begun my workouts once more, albeit, with one arm only. I can't use my left arm for 8 more weeks. Once I can start running, I'll be able to add a larger variety of workouts to my training routine. I should be able to do that in a few weeks. My shoulder has almost all of its full range of motion back, but my arm movement must be slow because of the biceps tendon hasn't healed completely. For this reason I can't test my strength of my left shoulder. That will have to wait.

Here's a little taste of my workout:

3 Sets of 10 GHD Sit Ups

3 Sets of 12 GHD Hip Extensions

5 Sets of 10 Hip Weighted Squats 90#

3 Sets of 20 Landmine Presses 75#

3 Sets of 10 Uneven Bar Deadlifts 75#

1000m Row

2 Miles on Airdyne

1000m Row

2 Miles on Airdyne

2011-08-13T04:50:00.000-07:00

Yesterday, I went in to my Dr.'s office for a follow up appointment to take a look at how the surgery went on my arm. He said "your biceps tendon was a shredded mess. It was an acute rupture of the tendon, but you had chronic dysfunction at the shoulder joint that caused the tendon to shred." I sat there and digested what that all meant. So, I had been having issues with that shoulder for years and the build up of training that I was doing prior to the Games was just enough to speed up the rupture. Whenever I did a muscle up in a workout, the first couple of reps always made my left shoulder feel really uncomfortable. The dull pain would go away a few reps later, so I never thought of what effect that pain was doing to my shoulder, or biceps tendon. Now I know.
As a result of the surgery, I cannot run for 3 more weeks. I am unable to have use of the arm to lift anything heavier than a cup of coffee for 8 more weeks. The good news is that I can start working out my right arm. I have had plenty of experience putting together training programs for my athletes that have had various surgeries on their extremities, whether it's knees, wrists, shoulders. I will now put that experience to use on my least favorite client....myself. There won't be any P.T. I have free reign there. As soon as I can start running, I'll have a lot more variety on the workouts I can do. One arm rowing, one arm Airdyne, here I come.
My coach suggested that I use this period of time to explore my diet and figure out what works optimally for me. I'm going to delve into the finer points of what I eat and how it affects different parts of my health. Not just the aesthetic. This should be interesting.
Workout #1 starts today.

2011-08-09T07:17:00.000-07:00

It's been almost a full week since my surgery to repair my torn biceps. I have healed pretty well up to now. I had my arm in a sling for 2 full days and was able to keep my arm immobile after that without the sling. The only bandages that are left on my body are where the incisions were made for the surgery, at the top of my left biceps, at the very top of my left shoulder and in the posterior shoulder area, where they did some touch up on my rotator cuff. There's really no pain to speak of. I have my Dr.'s appointment on Friday. I'll have a much better idea of how much longer I'll be out of commission after that. Can't wait.
In the aftermath of this, my very first real injury in my athletic career, I must confess as to how I got to this point. In my quest to make it to the CrossFit Games, I allowed my tunnel vision to fog my better judgment. I had been having an increased pain in my left biceps for close to a month and I refused to acknowledge it or give it any attention whatsoever. By doing so, would some how admit defeat, in my mind. It didn't matter what exercise I was doing, my left shoulder was not right. I can remember the day it all started to go wrong. As I look back, I don't know what plan of attack to fix the problem would have worked to get me ready to arrive in Carson in top physical condition. Complete rest would be the only option, but I just couldn't afford to do that in late June. So, the only thing for me to do was to ride it out and hope that it would hold up for the weekend at the Games. No such luck.
My lesson learned from all of this is to pay attention to all signals your body is sending. Know when to say when. I'm just bummed that it took this injury to hear those signals.
I'll update you in a few days as to what's next.

2011-08-02T08:37:00.000-07:00

Well, my weekend didn't go like I had planned. Not only was I not competitive at the Games, I didn't even really compete. My first workout was a total disaster and I felt like an absolute newbie on the second workout. Let me explain. I spent the day before the Games at the HDC, getting briefed and going over the opening ceremony with the rest of the competitors. What I thought would take an hour, ended up taking close to 4. 6+ hours without eating. The first workout reminded me of the importance of proper fuel. At this point, I'm in 12th place and not feeling good about it.
The second workout, 4 minutes to get a 1RM in the clean and jerk, was where I received a loud signal that this was not going to be my Games this year. As I was loading the bar to open with 210#, the little two and a half pound plate rolled away from me and between the judge's legs in the next row of competitors. That has never happened to me, even in the gym. WTF? After getting that wild plate under control, my first clean slipped out of my right hand as I caught it in the power position. The ugliest clean ever. I looked like I had no business being at the Games at this point. I recovered. Made the lift. All's good. Then came the 2nd attempt at 215#. I had planned on going for 225# before hand, but like I said, I was feeling low in confidence. My first attempt at 215# was caught in the squat position and as I jumped to get under the bar, I felt a strange sensation in my left bicep. I missed the jerk. I dropped the bar walked around for a moment and checked my arm. Every thing looked ok, so I tried again. 215# went up easy. Nice! Workout over. I tied for 4th in the event and moved up to 9th over all. I felt confidence making it's way back.
Saturday came and workout #3 was first up. My body wasn't too sore and my shoulders felt pretty good. I felt good warming up for this workout. Right up to my first muscle up in the warm up area. Then POP! The bicep tendon ruptured at the shoulder. My Games were over.
Tomorrow I go in for surgery to repair my arm. The road to recovery starts then.

Almost Go Time!

2011-07-25T09:36:00.000-07:00

So, HQ has released 4 workouts for the Masters to complete at the Games this weekend. I must say, these were the kind of workouts I was anticipating last year. So. I'm glad they have made their way to the Games this year. There's skill based, strength based and metabolic conditioning based workouts in the mix. I smiled when I saw them.
I know the competition is going to be very stiff, as I got a glimpse of what it was going to be during the Open competition. The scoring system has changed somewhat. It hasn't changed the approach you have to take in performing well over the weekend. Where as last year, I didn't want to score any big numbers. I want to stay 85 points or higher all weekend long. You don't have to win every event to do well. You just have to stay near the top on a consistent basis.
So, knowing the workouts, and the competition, the weekend plays itself out as 3 work capacity workouts with 1 skill/strength workout. The preparation has been done. My coach, Nathan Holiday, has done a remarkable job programming my workouts. This blog is evidence of his talents. All that's left is execution. And that is key.

Finishing Touches

2011-07-19T03:31:00.000-07:00

Build to Heavy Single of Squat Clean Thruster in 8 Minutes
+
500m Row
10-8-6-4-2
Squat Clean 95#
Push Press
Sit Up
500m Row
+
90 Minute Deep Tissue Massage

Results:
Squat Clean Thruster - 185#

Row/SC-PP-SU/Row- 9:47
I tried not to push too hard, yet, tried to give a strong effort.

3 Weeks To Go!

2011-07-09T14:24:00.000-07:00

Saturday's Session:
20 Minutes of Practicing Muscle Ups, Pistols, L-Sits and Handstands and HS Walks.
+
AMRAP of Push Ups in 90 seconds; 90 second rest X 2
+
AMRAP of Strict Pull Ups in 1 Attempt; 90 second rest X 3
+
Tabata Sit Ups x 1
+
1/2 Tabata Squats x 2
Results:
See video of some of the practice.
Push Ups- 50/32
Pull Ups- 10/7/6
Sit Ups- 17 reps for all 8 rounds.
Squats 19/19/19/20=77
19/19/18/18=74

2011-07-05T15:47:00.000-07:00

Tuesday's Session

A.M.
AMRAP in 30 Minutes @ 85%
400m Run
15 KB Swings 44#
15 Ring Push Ups
15 GHD Sit Ups

P.M.
40 Minutes @ 125 BPM HR

Results:
A.M.
6 Rounds + 7 GHD Sit Ups
It was hard not to push harder as I was finishing the last 2 rounds. But, my instructions were to keep it at 85%.

P.M.
Rowed nice and easy for the 40 minutes. Got 9045 meters. 2 blisters.

2011-07-01T16:24:00.000-07:00

Friday's Session:
3 Rounds
1000m Row
15 HSPU's
60 Sit Ups
Time: 24:40

I did this right in the middle of the hot afternoon sun. Right outside our gym's back doors, against the blazing hot wall to simulate working out later this month in Carson. The heat really affected me most on the row. Being in one place without much breeze made me feel a little over heated. I saw my pace drop off each round because of the heat. Desired effect accomplished.
As the workout progressed, my HSPU's got better, by that, I mean, I was able to string more reps together. I've got to get better at stringing double digit reps on these more consistently. I did 3,5,3,4 the first round. 8,4,3 the second round. 10,3,2 on the last round.
Good stuff.

2011-06-27T08:02:00.000-07:00

Saturday's Session:
A.M.
A.Build to 1RM Snatch in 10 Minutes
B. Build to 1RM Clean & Jerk in 10 Minutes
C. Snatch x 2; on the minute for 8 minutes @ 70% 1RM
D. Clean & Jerk x 2; on the minute for 8 minutes @ 70% 1RM

Rest 5 Hours
P.M.
Overhead Squat 15RM in 3 Attempts
+
20 Minutes Practice of Front Lever, Back Lever, L Sits and Handstands

Results:
Snatch 155#/ 165# failed/ 160# Failed
C & J 200#/ 210# Failed
Snatch Rx
C & J Rx

OH Squats 105#/115# Failed @9/135# Failed @ 3
Practice Rx

5 Weeks to Go!

2011-06-21T14:56:00.000-07:00

A.M.
Build to 1RM on Close Grip Bench Press (16")
+
5 Sets
20 Box Jumps 20"
400m Run
Rest 3:30

P.M.
6 Rounds
6 Power Cleans 115#
6 Thrusters
6 Burpees
+
60 Turkish Get Ups 35# ( Easy Pace )

Results:
A.M.
225#
+
1. 2:14
2: 2:11
3. 2:10
4. 2:11
5. 2:02

P.M.
10:44 Harder than it looked.
Did the TGU's 10 each arm x 3

2011-06-12T20:15:00.000-07:00

All week long, my training has been high on volume and high in intensity. This is the big build up over the next few weeks to get as much as possible out of each training session. I've done all of the regional workouts for the individual men's division, minus 50 reps of the KB Swings and Overhead Squats, and it has definitely left me in an absolutely demolished physical state. Exactly as I would feel during a weekend long competition. I did the 1K Run, 30 HSPU's and 1K Row Tuesday morning. Tuesday afternoon I did the 21-15-9 315# Deadlift and 30" Box Jump workout. I got a nice deep gash in my shin from a missed box jump doing this workout. Wednesday morning I did the 100's, minus 50 KB Swings and 50 Overhead Squats, followed by a run time trial at noon and finally, a 20 minute AMRAP in the evening. Single day Thursday. Rest Friday. Max Thruster Saturday morning, followed by "Amanda." That was the first time I've Squat Snatched 135# for 21 reps...ever. I had a great sense of accomplishment for completing that workout. Lastly, I did the "Chipper" Sunday morning.

Good stuff. Had some PR's during the week. Mostly, I feel that this past week will go a long way in getting me in top shape for July. I just wish I had gotten the license plate number of that truck that ran me over.

2011-06-08T03:18:00.000-07:00

It's Official! I am going to the CrossFit Games! I just received notification that I will be returning to Carson.

2011-06-05T20:02:00.001-07:00

I spent the day in Lake Forrest working with my coach, Nathan Holiday. We were getting some things ironed out as we get closer to the Games in July. My current status is that I'm on schedule to peak at the right time. I can't say enough about how much planning goes into programming to cover as much material that's needed to prepare for a sport that you have no real idea what you will be asked to perform in competition. Take most sports and you know what to expect. Football has four 15 minute quarters. Baseball has 9 innings. You get what I'm saying. All I know is, for 3 hot days in July the competition will be fierce and the workouts will be hard. For this, Nathan has done as good a job as possible programming as many challenging and diverse workouts to prepare me for the Games.
We're 7 weeks out and things are getting exciting.

Sunday's Session:
A. Work up to a heavy single in the Snatch
B. 70% of A. 3,3,3,3,3; 3 minute rest.
C. 70% of 1RM Clean and Jerk 3,3,3; 3 minute rest.
D. Muscle Up technique work.
+
15 Power Snatch+15 Clean and Jerk @ 135# for time.

Results:
A. 135# failed @ 145# 4 x
B 115# as Rx'd
C. 175# as Rx'd
D. False-less grip muscle up work.
+
4:40

All smiles afterwards.

2011-06-03T06:50:00.000-07:00

I'm right in the middle of a large build up cycle. By that, I mean, the volume and intensity of my workouts are being notched up quite a bit. There have been testing workouts, as well as experimentation with different possible scenarios of workouts. I'm going into the this year's Games competition as prepared as possible.
Yesterday's session:
A.M.
8 Sets of 400m runs; 2 Minutes rest.
+
A1. AMRAP of strict Pull Ups (-1); 1 minute rest
A2. AMRAP of Bench Press (-1); 1 minute rest
X 3
Results:
1. 1:37
2. 1:29
3. 1:29
4 1:28
5. 1:28
6. 1:28
7. 1:26
8. 1:28
A1. 11/10/9/10
A2. 145# 10/155#8/155#7/155#8
P.M.
A. Build to 1RM Front Squat in 10 Minutes.
B. AMRAP Front Squat @ 70% of 1RM; 3 minute rest x 2.
C. L-Sit AMSAP w/5# on ankles; 1 minutes rest x 4
Results:
A. 255#-Failed twice at 265#
B. 180# x 9, 10
C. :26/ :19/ :19/ :20

Here's a video of the 1RM Front Squat attempts.

2011-05-28T09:06:00.000-07:00

AMRAP in 35 Minutes of :
200m Run
20 KB Swings 53#
250m Row
15 Pull Ups
50 Double Unders
10 HSPU's

Results: 4 + 8 KBS

After the Open, Nathan and I discussed where I needed to see improvements in what the Open exposed with the workouts they posted. On the workouts that were 15 to 20 minutes, I placed the lowest in the 6 week period. So, I've been given more lengthy workouts to help elevate those energy systems. For this workout, HSPU's were where most of the time was spent. I went into this workout with fatigued shoulders from the week's workload, so it showed in the HSPU's.

2011-05-24T06:56:00.000-07:00

A.M. Session:
5 Sets for Load and Time
Power Clean X 4
Front Squat X 3
Push Press X 2
Squat Clean/Thruster x 1
50 Double Unders
Rest 4 Minutes
+
Ring Handstand Push Up Practice for 10 Minutes

A.M. Results:
1. 145# 1:17 missed on D/U's
2. 155# 1:10 U/B
3. 165# 1:30 missed
4. 170# 1:31 missed at 49
5. 180# 2:36 U/B
+
3 RHSPU's
Getting better at getting set up faster.

P.M.

For time:

10 strict pullups w/ 25#

50 calories on Airdyne

10 strict pullups

50 thrusters w/ 45# bar

10 CTB kipping Pullups

50 burpees

10 regular kipping pullups

Results: 12:32

2011-05-23T06:39:00.000-07:00

Sunday's Sessions
A.M.
3 Rounds
15 Overhead Squats @ 115#
15 Calories on Airdyne

P.M.
200m Run w/70# Sandbag AFAP
Rest 2 Minutes Exactly
3 Rounds
10 Step up w/70# Sandbag & 20" Box
10 Elevated Feet Push Ups
10 Deadlifts @ 185#

Results:
A.M.
9:06
P.M.
6:38 including rest time.

2011-05-18T11:23:00.000-07:00

A. 200m Sprint X 3; 3 Minute Rest
B. Max Thruster in 8 Minutes
+
3 Rounds
200m Run
10 Thrusters @ 95#
10 Squats

Results:
A.
1. :36
2. :35
3. :36
B. 195# Failed at 205# and 210#
+
5:38

2011-05-14T04:47:00.000-07:00

A.M.
A1. HSPU- Tough 2 Reps on the Minute for 10 Minutes
A2. Weighted Pull Up- Tough 2 Reps on the Minute for 10 Minutes
Alternating Between HSPU and Pull Ups for 20 Minutes Total. Adjust difficulty as needed.
B. Pistols: 8 total reps x 10; Rest 1-2 minutes as needed. Note rest intervals and work time.
C. Strict Toes to Bar @ 2020 Tempo. AMRAP x 4; 2 minutes rest.
Post workout fuel; 50g protein only

P.M.
Fast for 4 hours before workout. Whey protein 30g or 15g BCAA only 1 hour before workout.
1 KB Swing
1 Burpee
1 Breath
2 KB Swings
2 Burpees
2 Breaths
3 KB Swings
3 Burpees
3 Breaths....
Until workload becomes unsustainable. Burpees stay consistently paced, with methodical, constant movement.
Rest 10 Minutes.
Back Squat AMRAP of 1-5 Ladders with 205# in 5 Minutes.

Results:
A.M.
A1. 2 Sets on 45#plates, 1 set on parallettes and 7 on 25# plates.
A2. 1 set w/35#, 3 sets w/53#, 2 sets w/62#, 1 set w/71#, 3 sets w/82#
B. 8:22 Rx'd with :20-:25 rests
C. 6/7/9/6
P.M.
KB Swing/Burpee Breathing Ladder w/ 70#
I got to 11
Back Squat 1-5 Ladder AMRAP
2 rounds + 1's and 2's

2011-05-11T14:55:00.000-07:00

1K Run
20 Pull Ups
30 One Arm KB Clean and Jerks 53#
20 Pull Ups
1k Run
Rest 20 Minutes
Build to 1RM Clean and Jerk in 7 Minutes
Results:
15:37
215# Clean and Jerk
I failed at 225# and 227#. The last attempt was outside the 7 minutes allotted by the workout. I wanted to get a PR. I'm close.

Sunday's Session

2011-05-08T17:37:00.001-07:00

A.M.

5 x 400m Runs; 2:30 Rest
Results:

1. 1:31

2. 1:28

3. 1:28

4. 1:26

5. 1:27

After the first interval, I felt like I was running slower. I was pleased to see that, in fact, I was running more efficiently.

P.M.

A. Overhead Squats 3,3,3,3 @ 33X1 Tempo; 3 minute rest.

B. 5 x 200m Row; 4 minute rest

Results:

1. 95#

2. 115#

3. 130#

4. 140#

The tempo to perform the squats was the hardest thing to gauge, going into this part of the workout. I might have done a little heavier loads if I had done this exercise at this tempo scheme before. Lesson learned.

1. :38/ 354 watts

2. :37/401

3. :37/419

4. :37/406

5. :38/392

Post # 100!

2011-05-05T20:38:00.000-07:00

This marks my 100th post, going all the way back to last year. This blog was started as a diary for me and my training leading up to the CrossFit Games last year and, as it turned out, has served as a diary for this year's edition of The Games too.
The Open is finally over and I finished in 3rd place. I guess I'm happy with that. The top 20 get an invite to the Home Depot Center in July, so, although not official, I will get a chance to go to Carson. Goal number 1 completed. The next goal is the BIG ONE. I've got 2 and a half months to prepare.
Today was the first true workout I've done since finishing the Open workout 11.6. I wanted to work on front squats, so I could get my Clean and Jerk numbers up before July. I PR'd with 260#. My first attempt at 260# was interrupted by a weight belt malfunction. The looping mechanism of the belt popped at the bottom of the squat and rendered the belt useless. You can hear it pop in the video. Fun stuff.

CrossFit Games Open Workout 11.6

2011-04-30T13:49:00.000-07:00

AMRAP in 7 Minutes of Alternating Reps of 3's:
Thrusters @ 100#
Chest to Bar Pull Ups

With this being the last workout of the qualifying process, I was happy to end the Open with this workout. It is a very challenging workout that has elements of "Fran" with that little twist, being the chest to bar pull ups and the rep scheme. I went into this workout knowing that all the top guys in my division were going to shoot for triple digits as their score, I felt that 100 reps had to be the minimum for me. My plan was to get the 3's, 6's and 9's done in under 2 minutes. That would leave me 5 minutes to get the 12's and 15's done. Anything after that was going to be gravy. Yeah, right. I got done with the 15's with a little under a minute left. I was able to squeeze out 11 more thrusters for a score of 101.

I will update in another post to see if I'm going to The Games.

Workout 11.5

2011-04-21T17:00:00.000-07:00

AMRAP in 20 Minutes of:
5 Power Cleans 145#
10 Toes to Bar
15 Wall Ball 20# @ 10'

I went at this workout hoping to pace myself at 1 full round in 2 minutes. As it turned out that was not the smartest plan. I wasted too much time in the first 3 rounds and I couldn't sustain the pace in the later rounds. What I should have done is go as hard as I could and try to get 7 rounds in 10 minutes and just hang on from there. Maybe next time.

Result: 8 Rounds + 5 Power Cleans + 10 Toes to Bar + 10 Wall Ball = 265

I re-did this workout a few days later and got 273. Toes to bar is a move I just cannot do for speed. This workout score placement was 12th best for the week. My lowest place for the competition.

CrossFit Open Workout 11.5 from Paul Flores on Vimeo.

Update on 11.4

2011-04-17T12:25:00.000-07:00

After assessing my level of muscle soreness and where I stood on the leaderboard for this week, I decided that I wouldn't have much to gain by re-doing the workout to try and score a few more reps. At this point, if I had re-done it and got 10 more reps I would remain in the exact same position in the standings. So, there really isn't any real reason to try again....other than pure male ego. I'll gladly let that ego B.S. go. I'm not proud.

Workout 11.4

2011-04-14T14:25:00.000-07:00

10 Minute Time Cap:
60 Bar Facing Burpees
30 Overhead Squats 120#
10 Muscle Ups

Results: 98

I was real happy to see this workout come up for the Sectional Qualifiers. This should have been part of the Games workouts for the Masters last year. Oh well. I normally do the workouts on Saturday, but I felt like this was going to be fun to do, so I'll call this attempt my "warm up."
I was shooting for 100+ reps, but was a little apprehensive about the OHS load, so I went at them pretty cautiously. I'll be more aggressive when I re-try this workout on Sunday.

CrossFit Open Workout 11.4 from Paul Flores on Vimeo.

CrossFit Open Workout 11.3

2011-04-09T16:29:00.000-07:00

AMRAP in 5 Minutes:
Squat Clean 165#
Jerk 165#

I wasn't at 100% for this one and I fell way short of my goal of 50 points. It's nice to know that I won't fall too far behind after a poor performance. 3 down and 3 to go.

CrossFit Open Workout 11.3 from Paul Flores on Vimeo.

2011-03-30T04:00:00.000-07:00

A.M.
5 Sets @ 90%
500m Row
15 Burpees
10 Toes to Bar
Rest 3 minutes walking

P.M.
A. Snatch Balance 3 X 3 @ 80% effort
B. Split Jerk 3 X 3 @ 80%
C. 10 Minutes Handstand Practice
D. 3 Minutes of Ring Plank Holds

Results:
A.M.
1. 3:10
2. 3:20
3. 3:40
4. 3:31
5. 3:39

P.M.
A. 115#x 3 x 3
B. 165# x 3 x 3
C. Shoulders were tired, but still did the work.
D. Unbroken 3 minutes.

Today's P.M. Session from Paul Flores on Vimeo.

2011-03-23T11:21:00.000-07:00

Played around with some Oly lifts today.

Hang Squat Cleans 205#, 220#, 225# from Paul Flores on Vimeo.

2011-03-19T15:02:00.000-07:00

A.M.
AMRAP in 10 Minutes Of:
30 Double Unders
15 Power Snatch @ 75#

P.M.
35 Minute Run @ 130 BPM HR

Results:
A.M.
6 Rounds + 6 Double Unders
All D/U rounds Unbroken. Got tough breathing during 4th round. I'm going to wait and see how far I fall down the standings before I determine if I'll try and do it again. We'll have to wait and see.
P.M.
The run was a welcomed relief.

2011-03-17T06:59:00.000-07:00

A.M.
1 minute at hardest aerobic pace on AirDyne
1 minute at 50%
X 8

P.M.
5 Sets at highest level
10 Thrusters @ 95#
200m Run
6 Minute Rest/Walk

Results:
A.M.
As rx'd @ 230 calories
P.M.
1. 1:03
2. 1:03
3. 1:01
4. :59
5. 1:03

5 Sets of 10 Thrusters @ 95#, 200m Sprint from Paul Flores on Vimeo.

March 15th is Finally Here.

2011-03-15T14:33:00.000-07:00

Today marks the official start of the CrossFit competition season. The Open, as they are calling it, begins at 5:00 p.m. Pacific time, with the release of the first workout. As most CrossFitters know, the format is different this year than in years past for athletes to qualify to be at the Games final event. This wide open Sectional Qualifying process is going to be interesting. Anyone and everyone has an opportunity to participate. Your choices to compete are very simple: video tape and submit the video to HQ for judgement or go to a participating affiliate and have someone there judge your performance. If it's good enough, you're on your way. If it wasn't your day, you'll have your work cut out for you for the next 6 weeks.
6 weeks of workouts will make up the Sectionals. Not a weekend event, but 6 weeks of rolling the dice, posting a time and waiting to see how it holds up against the rest of the world. Well, that's how it's going to be for me, anyway. I won't have to qualify to go to Regionals. There are no Regionals for Masters. All I have to do is make the top 20 in my age bracket worldwide and I'm on my way to Carson.
My guess is this year the competition will be much stiffer than last year's edition. With the growth of CrossFit globally, the athletes will be coming from far and near to get a chance to be in Carson this July. 50 year old athletes are no longer "has been's." They are slower, sure. They may have minor injuries, sure. They may have lost a little strength, sure. But, make no mistake, there are some real fit 50 pluses out there that will do whatever it takes to play in The Home Depot Center's center court. They now know what getting the exposure for being a part of the final events at the CrossFit Games will bring to any individuals, not to mention, affiliates. After all, we are a viral sport. "A" games only need apply.
So, the journey to Carson begins in earnest. Good luck to all athletes. May the fittest move on.

Winding Up....

2011-03-10T07:05:00.000-08:00

A.M.
Run 1 minute @ 90%
Run 1 minute @ 50%
X 15
Walk for 2 minutes every 5th set.

P.M.
A. Back Squat 3,3,3 @ 30x1; Rest 5 min.
B. Power Clean 1,1,1; Rest 4 min.
C. 15 Unbroken CTB Pull Ups (fast) x 3; Rest 3 min.

Results:
As Rx'd. 90% @ 158-164 HR; @ 50% 138-144 HR; Walks @ 115 HR
The first 3-4 reps HR didn't get over 152, but it got to 160+ at 40 seconds into every set thereafter.

P.M. Session:
A. 275# x3, 290# x 3, 300# x 3 PR
B. 200#, 215#, 225# PR
C. All U/B as Rx'd

Back Squats 3 x 3, Power Cleans 3 x 1 from Paul Flores on Vimeo.

2011-03-09T07:23:00.000-08:00

Build to tough 3 rep Deadlift
+
10 minutes of Snatch work; get 1 tough power snatch
+
3 Rounds
6 Power Snatch 95#
8 Ring Dips
10 Pull Ups

Results:
345# x 3, 360# well below max.
125# x Full Snatch, 135# Power
Time: 3:28

3 Rounds 6 Power Snatch @ 95#,8 Ring Dips, 10 Pull Ups from Paul Flores on Vimeo.

Deadlifts and Snatch Work from Paul Flores on Vimeo.

2011-03-04T04:09:00.000-08:00

4 Sets
AMRAP of Back Squats @ 55% 1RM @ 30x1 tempo (-4)
Rest 1 minute
AMRAP of Bench Press @ 55% of 1RM @ 30x1 tempo (-4)
Rest 1 minute
AMRAP of Strict Hanging Knees to Elbows @ 2020 tempo (-2)
Rest 5 minutes

1/2 Tabata Mash:
Squats
Push Ups
Sit Ups

Results:
The load for back squats was 190#. The bar for the bench was set at 150#. The reps for the squats were: 1. 11, 2. 11, 3. 12, 4. 11. The bench press reps were 1. 10, 2. 11, 3. 12, 4. 11. The KTE's were 1. 12, 2. 10, 3. 10, 4. 9.
The half Tabata Mash up reps were: Squats 1. 19, 2. 19, 3. 19, 4.19. Push ups: 1.19, 2. 16, 3. 15 4. 14. Sit ups: 1. 17, 2. 18, 3. 17, 4. 17.

Half Tabata Mash Up; Squats, Push Ups and Sit Ups from Paul Flores on Vimeo.

2011-03-02T14:59:00.000-08:00

Yesterday's P.M. workout was:
5 Sets @ 90%
30 Seconds of Hang Power Cleans 95#
30 Seconds of Toes to Bar
30 Seconds of KB Swings 62#
30 Seconds of Push Ups
30 Seconds of Overhead Squats 95#
30 Seconds of Squats
Rest 4 minutes

Here is set 2 of 5. By set 5 my grip was absolutely smoked and reps dropped off by 13. Mostly on HPC's, Toes to Bar and KBS's. It was even hard to open my hands for push ups. That was funny.

Workout 3/1/2011 from Paul Flores on Vimeo.

2011-02-27T08:22:00.000-08:00

A.M.
40 minute run @ 130 bpm HR

P.M.
3 sets
1 Split Jerk
10 Seconds all out on AirDyne
3 min. rest
+
3 sets
1 Power Snatch
10 Seconds all out on AirDyne
3 min. rest

3 Sets 1 Split Jerk, 10 Secs. on AirDyne / 3 Sets 1 Power Snatch 10 Secs. on AirDyne from Paul Flores on Vimeo.

2011-02-26T04:07:00.000-08:00

A.M.
1 Full Snatch on The Minute for 10 Minutes
+
2 Split Jerks on The Minute for 10 Minutes
+
2 Difficult HSPU on The Minute for 10 Minutes
+
10 Minutes Alternating B/T Non False Grip Muscle Ups and Ring Handstand Mounts

P.M.
2 Sets
45 Secs. Row Hard; 2:15 Row Easy x 4
6 minutes rest

Lactate Work/ Anaerobic Capacity

2011-02-24T03:55:00.000-08:00

A.M.
3 Rounds for Time:
10 Calories on AirDyne
10 Ring Dips
10 Pull Ups
10 Squat Jumps

P.M.
4 Sets
3 Power Cleans
200m Run
6 minute rest

3 Rounds; 10 Calories on AirDyne, 10 Ring Dips, 10 Pull Ups, 10 Squat Jumps from Paul Flores on Vimeo.

2011-02-23T04:10:00.000-08:00

A.M.
2 Sets
800m Run
2 minute rest
1000m Row
2 minute rest
50 Burpees
2 minute rest

P.M.
A1. Sumo Deadlift 3,3,3,3; 2 minute rest (not to 3RM-2 or 3 reps in the tank)
A2. Press 3,3,3,3; 2 minute rest
B. Turkish Get Up 3 sets of 3 each side; 1 minute rest b/t sides and sets
C. Split Squat 3 sets of 8 ea. leg; 1 minute rest
D. 25 GHD Sit Ups; 90 seconds rest

Aerobic Power

2011-02-21T03:51:00.000-08:00

A.M.
5 Sets @ 90%
1 18' Rope Climb
12 Wall Ball 20# @ 10'
12 Burpees
12 KB Swings 70#
4 minute rest walk b/t sets

P.M.
10 Minute Row for Calories

5 Sets 1 Rope Climb, 12 Wall Ball, 12 Burpees, 12 KBS from Paul Flores on Vimeo.

2011-02-20T18:03:00.000-08:00

Today I had the opportunity to travel up the coast to see my coach for a one on one session. I have long been struggling with my Snatch and Overhead Squat. When programming my own workouts, I have shied away from large doses of either one of those movements. Now that I have to answer to a coach, there are not enough excuses to keep from doing the work that's handed to me. So, today, Nathan, got a first hand look at the weaknesses in my personal arsenal of Olympic lifts. We spent a couple of hours assessing where the flaws are and building a strategy to turn the weaknesses into strengths. I've got to say, the road ahead will be difficult, to say the least. Nathan promised more overhead strength work and many flexibility exercises to increase my range of motion in my shoulders. Good stuff.
I want to thank Nathan Holiday for his insight and coaching. I want to thank Lamarr Smith for letting me use his facility, CrossFit Next Level Performance.

O-Lifts

2011-02-19T06:27:00.000-08:00

A. Snatch Balance; 5,3,3,2,1,1; 2 minute rest
B. Split Jerk; 1,1,1; 3 minute rest
C. Front Squat; 5,5,5; 3 minute rest
D. Split Squat X 8 ea. leg x 3; 2 minute rest
Rotator Cuff Work

Strength

2011-02-17T04:15:00.000-08:00

A1: Full Clean; 3,3,33; 2 minute rest
A2: Narrow Grip Bench Press; 3,3,3,3; 2 minute rest
B1: Weighted Pull Up AMRAP strict w/20# x 4; 1 minute rest
B2: 20 GHD Sit Ups x 4; 1 minute rest

Here's 2 sets of the session.

Full Cleans x 3 w/195# Close Grip Bench Press x 3 w/190# from Paul Flores on Vimeo.

Multiple Modality Lactate Work

2011-02-16T04:00:00.000-08:00

3 Rounds of:
200m Row
15 Ring Push Ups
1 minute rest
+
3 Rounds of:
20 Wall ball
15 Pull Ups
1 minute rest

2011-02-15T04:11:00.000-08:00

A.M.

40 minute run @ 130bpm HR

P.M.

AirDyne 30 seconds for max calories X 5; rest walk 5 minutes b/t sets

Test

2011-02-13T05:51:00.000-08:00

A.M.
Overhead Squat 15RM; 3 attempts

Mid Day
Within 10 minute time limit;
1000m Row and max Double Unders

P.M.
For Time;
50 Pull Ups
50 Burpees

50 Pull Ups/50 Burpees from Paul Flores on Vimeo.

2011-02-11T04:16:00.000-08:00

A. Power Snatch 3,2,1; 3 minute rest b/t sets.
B. Accelerating 100m Sprints x 5; easy walk back to start; gradually increasing intensity.
C. 10 sets of 10 Double Unders for speed; rest 30 seconds b/t sets.

Active Recovery

2011-02-10T04:28:00.000-08:00

25 minute Row @ 125 bpm HR
25 minute walk
20 minute foam roller and mobility work

2011-02-09T04:08:00.000-08:00

A.M.
5 Sets @ 90%
400m Run
10 Deadlifts 95#
10 Hang Power Cleans
10 Push Press
3 minute walk rest

P.M.
7 Sets of 10 Pull Ups; 1 minute rest
1 Mile Run x 3; rest time= work time

Power/Anaerobic Endurance

2011-02-08T04:08:00.000-08:00

A.M.
A. Power Clean 3,2,2,1,1; 3 minute rest b/t sets
B. Row 250m X 5; 4 minute walk rest b/t sets
(consistently paced or faster each 250)

P.M.
3 Overhead Squats on the Minute for 10 minutes, moderate weight.
Then.
2 Muscle Ups X 10; 1 minute rest
Then.
Tabata Sit Ups

2 Muscle Up x 10; 1 minute rest from Paul Flores on Vimeo.

Oly Lifts

2011-02-05T03:50:00.000-08:00

15 minutes of Clean and Jerks; build to heavy single
15 minutes of Snatch; build to heavy single
A. Overhead to Front Squat; 5,5,; 3 min. rest
B. Push Press; 5,5,5; 3 min. rest
C1. External Rotation: 10,10,10 @10#
C2. Powell Raise: 10,10,10 @ 10#

Recovery

2011-02-04T04:07:00.000-08:00

60 Minutes on AirDyne @ 120 bpm HR

Bodyweight Strength/Aerobic Power

2011-02-03T03:53:00.000-08:00

A.M.
A. Weighted Pull Up 3,3,3; 3 minute rest
B. Weighted Dip 3,3,3; 3 minute rest
C. Pistol w/KB 3 each side X 3; 3 minute rest

P.M.
10 minute AirDyne for calories.

Weighted Pistols from Paul Flores on Vimeo.

Untitled from Paul Flores on Vimeo.

2011-02-01T04:06:00.000-08:00

A.M.
30 Minute Swim (easy pace)/ If no pool, 45 minute hike

P.M.
5 Rounds
1 Minute AMRAP of strict pull up @31x0 tempo (-2)
1 Minute AMRAP press @ 55% 1RM @ 30x1 tempo (-4)
1 Minute AMRAP strict toes to bar@ 2020 tempo (-2)
1 Minute AMRAP back squat @ 55% 1RM @ 30x1 tempo (-4)

Monday 1/31/11

2011-01-30T19:54:00.000-08:00

Build to Heavy Thruster in 10 Minutes
+
3 Rounds
250m Row
8 Thrusters 95#
8 KB Snatch ( 4 ea. arm @ 53#)

Rest 10 Minutes

3 rounds
200m Run
8 CTB Pull Ups
8 Burpees

New Cycle

2011-01-29T18:18:00.000-08:00

Sunday

A.M.

3 Sets of:

3 Deadlift - rest 10 secs.

30 Double Unders - 3 minute rest.

+ (rest as needed)

3 Sets of:

3 Hang Power Snatch - rest 10 secs.

20 Box Jumps 24"- rest 10 secs..

10 Strict Ring Dips - 2 minute rest.

+ (rest as needed)

3 Sets of:

3 Hang Power Clean - rest 10 secs.

10 Heavy KB Swings - rest 10 secs.

10 Strict Pull Ups - rest 2 minutes.

P.M.

10 Minutes Handstand Walking or Static Hold practice

2 Muscle Ups, 8 breaths X 8

30 Pistols at easy pace, focusing on form and body positioning.

10 Minutes of L-Sit, Front Lever and Back Lever practice.

Workout 1/30/2011 from Paul Flores on Vimeo.

2011-01-28T03:45:00.000-08:00

A.M. 30 minutes on Rower @ conversational pace

P.M.

A. Power Snatch + 3 Overhead Squats X 5: 3 min. rest b/t sets

B. 15 minutes of Full Clean work, build weight until form breaks down.

C. 15 minutes of jerk from rack work, build weight until form breaks down.

D. Split Squat 8,8,8; 3 min. rest. Tempo @ 30X1 (DB's or KB's)

E. External Shoulder Rotation: 10,10,10 @ 30X0 tempo.

2011-01-27T03:38:00.000-08:00

4 Sets
Front Squat 5 reps, put same weight on back, 5 Back Squats
(go as heavy as possible)
Rest 3 minutes.
+
5 Sets @ 95%
2 Muscle Ups
4 Pistols
10 Pull Ups
10 Burpees
10 Box Jumos 20"
20 Double Unders
Rest 4 minutes.

Rest Day

2011-01-26T04:10:00.000-08:00

March 15.

And so it begins. The CrossFit Games qualifying process will be under way. All the athletes looking to go to Carson, Ca. to compete for the title of "World's Fittest," will test their training and programming in the qualifying Sectionals and, soon to follow, Regionals for the Games. Now is the time for all training to take on a more serious meaning. A more goal oriented meaning, if you will.

I am one of those athletes who want a crack at Carson. Having been there last year, I feel as though I have unfinished business to attend to. My training has taken on a more meaningful importance. I want to return to Carson. I know there are many who feel the same way I do. I know there are going to be many more athletes who are going to be tough adversaries for me to even qualify to get there. That's competition.

For this reason, I have sought help in advancing my progress as a competitive athlete. I hired a coach. Nathan Holiday has agreed to help me get back to Carson. I sought out Nathan, not only for his coaching abilities, because he is an incredible athlete. It goes a long way, in my eyes, that a coach practices what he preaches. Look up his stats. He finished 11th at the Regionals in 2010. He coaches out of Next Level Performance gym. He and Lamar Smith run the NLI competitions. Strong stuff. He and I agree, it's very difficult to coach yourself. So, for that reason alone, it's worth it to hire a coach. We'll see where this all leads, but in the meantime, I feel I'm in good hands with Nathan.

Workout: Tuesday 1/25/11

2011-01-24T20:04:00.000-08:00

Trying to find my max load for one rep in the pull up. Maxed out at 71#.

A.M.

30 minute run @ 75% max HR

Later.

P.M.

30 Wall Ball

3 Rounds

20 KB Swings 1.5 pood

20 Push Ups

30 Wall Ball

Workout: Monday 1/24/11

2011-01-24T12:09:00.000-08:00

10 Minute Easy Row
+
On The Minute for 10 Minutes 1 Snatch
add load as needed
Then.
5 Sets
5 Power Cleans 135#
30 secs. 100% on rower
atten. to avg. watts

Workout: Sunday 1/23/11

2011-01-24T11:36:00.000-08:00

A. Deadlift 3 X 3-2 @ 95%
B. 14" Close Grip Bench Press 5,4,3,2,1
C. Max Weighted Pull Up
Later.
10 Minute Static HS holds and HS walks
+
10 Minute L-Sit, Pistols and Muscle Up practice
+
10 Minute Ring Handstand practice

Workout: Saturday

2011-01-22T04:52:00.000-08:00

7 Rounds

4 Burpee Deadlift 155#/108#

3 Burpee Power Clean

2 Burpee Squat Clean

1 Burpee Squat Clean and Jerk

Then.

3 Hang Power Snatch X 5

Post time and load.

2011-01-21T04:21:00.000-08:00

Back Squat 5,3,3,2,1,1

Then.
5 Pull Ups
10 Push Ups
15 Squats
3 sets
50 Double Unders
3 times.

Post load and time.

2011-01-20T04:05:00.000-08:00

Rest Day

I wish to thank CrossFit HQ for the exposure they gave me on the Games site yesterday. Thank you to all who posted a comment with the very kindest of words. Thank you for giving me the opportunity to follow my passion and sharing that passion with you. Now, let's get to work.

2011-01-18T21:35:00.000-08:00

More fun times at the OC Throwdown.

Deadlifts- 5 sets of 2 reps
Then.
400m Sprint X 4
Rest 2 minutes between sets
Then.
500m Row X 4
Rest 2 minutes between sets

Post load and fastest splits (rep and time) in run and row.

2011-01-18T04:12:00.000-08:00

How fun was doing Wall Ball at the side of the railroad tracks? Talk about your constantly varied.

8 Front Squats 155#/103#

4 Hang Power Cleans

12 Box Jumps 30"/24"

Rest 1 minute.

3 times.

Then.

3 Back Rack Split Jerks

3 Overhead Squats

4 Sets

Later.

3 Mile Run

Post time, minus 2 minutes, load and time.

Workout: Monday 01/17/2011

2011-01-17T04:27:00.000-08:00

At the OC Throwdown representing with SicFit owner and affiliate owner of CrossFit Central, Jeremy Thiel. Rx Jump Ropes were used by more than 50% of the athletes at the competition.

2 Clean and Jerks 185#/125#

50 Double Unders

2 C & J

40 Double Unders

2 C & J

30 Double Unders

2 C & J

20 Double Unders

2 C & J

10 Double Unders

Then.

30 KB Swings 70#/53#

30 second rest

20 Unbroken Pull Ups

3 minute rest.

3 times.

Post time and results of 2nd workout.

Rest Day

2011-01-14T04:15:00.000-08:00

This weekend I'll be competing, along with Lisa, in the O.C. Throwdown. There is going to be a pretty deep competitive field at this competition. They have lowered the Masters division to age 42, instead of 50+, for this competition, as well. It's going to be fun.
There won't be any posting of workouts until Monday. See you then.

2011-01-13T03:54:00.000-08:00

Deadlift 5,3,3,2,1,1,1
Then.
400m Run
5 sets
30 seconds max D/U
60 seconds rest
4 times.

Post load and D/U total per set (5 numbers).