To: Greg MO!

Yes this is a picture of myself, but Greg MO is right behind me. He had my back during the 2009 CrossFit Games and I would not have performed as well as I did without him. His intensity will never be outdone by anyone and you have no idea how much he motivates you, especially during a team wod!

I would just like to say how much I will miss him personally, not as a client but as a friend. He has always been someone to compete with and look up to. During a workout he may look intimidating but outside of this box he is a fun, nice, caring, father, and great friend. I had a blast not only competing with him in the 2009 Games but working out along side of him on the days leading up to it.

I still look forward to the times I get to coach him in the mornings and also workout with him. It has not been too much lately but when I get the chance its always fun.

I have two stories that I will never forget about Greg MO! Both are from the 2009 Crossfit Games! Which if thats the only games I go to, I couldn't be happier that I did it with the group of people that were there. I will never forget Zachr, addi, reba, and Greg Mo!

1st - The first workout was 30 reps of Wall balls, Cal row, box jumps, KB swings, push press, and DL. I was the first one to go on the DL and well I will be honest I was almost on empty before I even got there. If you were there you could see I was doing everything I possibly could to get those Deadlifts down. "Classic Greg MO" I set down the DL to rest the first time (of many) and Greg was right behind me and slapped me in the ass and said "LETS GOOOOO"! You all know that line! Even tho I was way past empty his intensity just forced me to keep going. With someone like that always motivating you, you never want to let them down. Thanks Greg!

2nd - The final workout was 3rm OH Squat and 3 attempts at max pull ups. This was a wod I was not apart of. We knew we were close to being out of the running for top 5 but if we put something up big then maybe we would have a chance. Well all I remember is Greg going up for his last set for 3RM and we made eye contact and we both pretty much agreed you got to get it. It was something that team events can only bring out a togetherness between teammates that doesn't need to be spoken. That 2009 team had that and it was great to be apart of it!

We had a blast working together. If I could do it all over again it would not even be an option, you all were great and one of the top times of my life.

Anyways Greg Mo, you are someone that everyone looks for on the board at 6am and tries to get close. Because you are the one who sets the bar for the day. People ask "hey what did Greg Mo do today"? Trust me I am one of those people as well. If I can get close to your numbers its a good day. Remember where your home is, and always know our door is open!

Thank you Greg MO I learned a lot from you and good luck with your journeys ahead.

Yes I am back again!

Judgment Free Zone?

I don't think I really need to comment on this one because I believe everyone is on the same page. In a place like Planet fitness you have all sorts of people doing all sorts of different things.
-The runnner: He/she will be judging the person who is weightlifting.
-The weightlifter: He/she will be judging the runner.
-The roamer: He/she will be judging the weightlifter when they are running and then judging the runners when they are weightlifting.

In a place like that everyone is doing what he/she thinks is best for their fitness, so of course they are going to judge someone who is doing something different. And yes there are people who do not judge, I don't want to be a total negative Nancy here.

In a place like CFO we all believe in "true" fitness. That is hard work and "understanding" why we do the things we do. You come here and understand why we do short intense workouts, work on strength and widen your athletic ability. It makes you a well rounded person. People who go into Planet Fitness don't understand what you all do. That is why you all are above and beyond the average american. There will always be outlets to the lazy people out there, but like the quote says "You want anything good in this life you are going to have to work hard to get it". This is why you see people in here work hard at every other aspect of their life. Compared to people who sit on a machine or ride a bike for their workout.

Just think about it. You work your ass off when you come to the gym, you probably do the same at all aspects of life. You drive yourself to be a winner. People who have time to workout and waste it by sitting on a bike and watching TV either don't have the knowledge of what they can do in the gym or they are lazy. I get that from a lot of people, they just don't know their options. Just think about what you were doing before you came to CFO. Were you one of these people? I know I was, back and bi's one day, chest and tri's the next. Neglecting my legs and running because well to be honest it was hard work. Now I understand like all of you what I need to be doing.

So to sum up my (I don't think I really need to comment on this one) comment. I feel people need to be educated and really understand what are the best routes to improve their fitness. If people would truly open their minds and stop taking the easy way out Planet Fitness would still be a judgement free zone but would allow any type of lifting to be done to improve someones health because everyone would understand the benefit behind it.

Sometimes I get off track but hopefully it make sense. Please comment and let me know what you think. Please really think about it next time you decide to judge someone who isn't doing CrossFit. DO they know there are other options, do they understand why they are doing the things they are doing? Please use the knowledge you get in here to help people out there, if you don't totally understand please ask we love it when you have questions!

Long time!

This has been way too long. I have been more busy now than I have ever been. But I am loving it. Getting back to doing Ricks Program and again its good to do met-cons again I have done so much strength training (I hope it pays off) and just testing things out I have gotten away from my "true love" CrossFit.

People in the gym are killing workouts it really pushes other people and especially me. We have so many people with so many strengths that even I want to be able to move the way some people do. My endurance has always been a factor for me and this is what I will focus on a little more. I can do everything (pretty much) but its my ability to keep pace is what I tend to lack.

What I plan on doing is on rest days run and start some lighter workouts with a mile run and heavier workouts with a 400m run. As you can see I am going to run more. I used to run quite a bit and I could last for days when working out and I have gotten away from it and now I burn out quick.

So guess what people I am going to follow CrossFit, some running, some strength, and some met-cons. I have always followed it but you know I wanted to try new things and I did and I will for sure go back but its time to get back in gear and push myself in another way.

I am logwoding things and that also pushes me. I am glad we have such a great gym and with great athletes at all level so you never get content. I love how everything is going in my life and I will continue to work my hardest and appreciate everything I have.

This does sound like I haven't been on here for awhile, but I will try to get back on track and keep posting. I know how much Josh loves to read my blog so I don't want to let him down.

REGIONAL UPDATES

Ill try to update the regionals on here for people as much as I can.

Affiliate
Run
CrossFit Omaha 5th 5:36.9
Snatch
CrossFit Omaha tied for 5th 645
Overall 4th

Masters
Double Under Helen
Karen in 2nd Womens
Greg P in 5th Mens

Friday

Deadlift x5x5x7 (333#)

Single leg squats with just bar x10x3
Dips x12x5

Monday
Bench Press x5x5x11 203#

HSPUs x5x5x10
Ring Rows x12x5

Today Sprints of some type?

Workouts/Article

Tuesday
6x60 shuttle sprints every 90 secs
5yds and back
10yds and back
15 yds and back
average time about 13 seconds

Wednesday
5-5-max
Press 137 for 10 reps
DB Rows 35#x12x5
Reverse Hypersx10x5

Thursday
Hang squat clean x 5 132#
Double Unders x 25
5 rounds
6:50

Good short article about shoes (or no shoes)
http://green.yahoo.com/blog/ecomii_healthy_living/92/running-shoes-the-naked-truth.html

5-3-1

This is the start of the 5-3-1 programming. Just another style of developing strength, I will also be doing sprints and met-cons as well. So I wont be strictly doing strength development. I still need A LOT of work in my conditioning aspect of fitness, so that will be addressed as well.

Here is a link that gives a short description of 5-3-1

Courtesy of Amanda Brei
http://www.tmuscle.com/free_online_article/sports_body_training_performance/how_to_build_pure_strength

Squat
184x5
213x5
242x11

Pull ups 5x12
Used purple band to get all sets and reps in (trying to not break it up)
Purplex12
Purplex12
2 Purple x10 dropped then 2 more
2 Purple x10 dropped then 2 more
2 Purple x10 dropped then 2 more

DB Curls 3x10
20#DBs

Seminar/Workout

We had about 6 people at the last seminar, I was hoping for more but happy with who came. I think everyone got better and I hope people are really understanding the movement better. The main things I wanted to get across was:

Full Extension
Not Pulling with the Arms
Rack Position (Tara's secret of opening up the hand)

When ending the day with going around the room I think everyone got those concepts down.

Workouts
Wednesday
1RM Bench Press
265#

Just did some ring rows after that

Thursday Night
Got off work early and decided to workout with the games group

2 minute/1 minute Tabata “McGhee”
10 sets for max rounds and fractions of rounds of 2 minutes of work followed by 1 minute of rest:
275/185 pound Dead-lifts, 5 reps
13 Push ups
9 Box Jumps, 24″/22″

I got through 17.5 rounds.

I felt pretty good about it but Ricky brings up a good point, and I have known this all along but its so easy to do.

"People love to leave time on the clock to rest more and try to get more later, but it rarely happens that way"

For example this workout. I wanted to try to get 20 rounds, so the first 4 or 5 rounds i was getting 2 rounds in each and leaving about 30-40 seconds on the clock for me to get more rest. Which I should have been doing is getting ahead while I am fresh. This is a huge downfall in my mental training. I am going to start to work on that aspect of my workouts

T & S Response

Thank you for Addi, Josh, and Jimbo for putting your two cents in. I like to hear what the athlete thinks of certain topics. I love your responses and they are all correct.

I feel when it comes to Health and being more Functional, I feel CrossFit is the best way to do that. The only thing that gets in the way of that for the everyday people (who are not competing) is EGO. I am not saying that to be negative by any means, if you don't have ego you would probably not be doing CrossFit. Ego can be a great thing but also can be a bad thing. We need ego to push ourselves through tough workouts, but at the same time keeping a good solid head on your shoulders comes into play as well.

What I mean by that is knowing YOUR OWN ABILITY, not what your friend can do or what the guy or girl next to you is doing but what YOU are doing. I think people who do CrossFit for a long time start to realize this but not everyone. I know the importance of speed and getting workouts done faster, because if you don't push yourself to beat old times or get new PR's you will never progress. But this doesn't mean if you Deadlifted #300 three months ago you should be deadlifting #400 now.

There are some people in this world who are gifted and can progress a lot faster than others but there are also a lot of people who progress at THEIR own speed. That is what everyone needs to find out. It may take some time to figure out but you must be smart when it comes to CrossFit. We do some complex movements and not done correctly can be detrimental to you, but again its not the squat that hurts your knees, its not the snatch that hurt your shoulder, its not the deadlift that hurt your back, its your poor technique that will hurt you. These movements when done correctly will only help you.

Speed and Accuracy trade-off is what I was really going for in this topic. This means that the faster you go the less accurate you will be and the more accurate you are the slower you must go. This goes for anything in life like driving, typing a paper, lifting, and so on. You need to find your speed that you know you can be at good technique and still moving fast (FOR YOU). You see how I said GOOD technique not PERFECT technique, this is because I still want people moving fast but not at the expense of injury. If I am watching you lift during a met-con or 1RM and I feel the pain that your incorrect body position is in than you are either moving too fast or too much weight or getting lazy.

I see a lot of this and it bothers me personally. Granted I like to move fast and move as much weight as possible, but I am learning through reading and talking with others in the field that focusing on the technique will not only allow you to go faster but be more efficient. Isn't that what CrossFit is all about, finding a way to move more efficiently faster? What do you have to do to do that? Work of technique, become a student of the trade and you will be injury free and stay doing what you love for much much longer.

If I ever tell you to drop weight or if you ever see my face in pain and Im just standing there, it has nothing to do with my pain, I am just feeling yours. So if this happens don't take offense to this, I am looking out for the betterment of yourself and your progression in CrossFit/Life. Nothing in life that is great having comes quick and that goes for everything you feel is great in your life. Remember a good quote that I heard a little while ago

"The goal is to always keep the goal the goal." This means if you want to compete in the games and have this become your sport, than you must push yourself beyond what you think you can in same cases. If your goal is to have your everyday life become easier and keep a healthy body, than push yourself do things you never thought possible and keep a solid head on your shoulders.

Lastly, don't take this as go easy and slow. I will still be pushing your limits and I feel I am great at knowing what my athletes can do. So I will be there at all times making sure you are progressing and pushing yourselves to new heights! I love all who want to give their all to achieve their goals. Remember I am here for you, and if there is anything I can do to help I am waiting.

Today

Deadlift 3x10 1.5min rest between
242#
I looked back and saw I did this weight time, thought I only did 2 sets. Thats why you should always look back at your numbers!

Met-con
On the min for 5 min
run to curb and back from last garage
5 C2B Pull ups
35sec
34sec
33sec
32sec
33sec

Technique vs Speed

If you read my blog I will leave this post up for a few days and I want your opinion on the subject. I will give you mine after a few days, if anyone writes about it. Or I will just write what I think here in a few days anyways.

When is comes to moving faster and getting workouts done quicker. Do you sacrifice technique to move more weight or move weight faster to improve your time. Or do you focus on technique and more it more efficiently.

I want your opinion on people who are doing it for competition and people who are doing for health/lifestyle.

Did yesterdays WOD
Push Ball 20# AMRAP 5 min 140
OH Squat 77# AMRAP 3 min 26
DB Step ups 50#DBs 30 reps
Box Jump 20" 50 reps
total time 13:23
Score -157

I know i can go faster on box jumps.

Rest day tomorrow, my body is telling me "hey lets take a break" so I will hopefully listen.

Last night

Did the UK Workout
50 DUs
3 rounds
3 GTOH 132#
10 Toes 2 Bar
40 DUS
3 rounds
2 GTOH
7 T2B
30 DUs
3 rounds
1 GTOH
5 T2B
8:58

Today
3 rounds
10 Strict Pulls ups
10 RDLs with 50#DB
10 Later Shoulder Raises 20#DB
2 min rest between 1st and 2nd round 3 min rest between 2nd and 3rd round

Tabata
Slam Balls 20#
12-12-12-12-11-11-11-11
Total - 92

Been awhile

I have been just working on high rep low weight movements lately, trying to get back into things.

Yesterday
Back Squat
10 reps 132 on the min for 5 min
Press
10 reps 88 on the min for 4 min

Today
Superset
Bench Press 154
Barbell Curl 64
3x10 2 min rest in between sets

Barbell bent over row 65#
4x10 1.5 min rest in between sets.

I got to find time to comments on technique vs. speed and isolation vs functional movements. I will do that soon. I want peoples opinion on it.

Sunday
Worked on Squats not heavy just messing around, plus work on Muscle ups.

Monday
Rest

Today
Ran Sprints up my hill in my neighborhood

Did bench, raises, and other DB work.

Friday and Sat

Friday

KB
Bench 1.5 x12
Press 1 x8
Rows 1.5 x10
3 rounds rest 2 min between

Work
GHD Sit-ups
Pull ups on rings and bar

Sat did Unbroken
I got to the DL at 10min, my back has been tight since I did the pull from the TEAM WOD. I tried it and got 11 and my back was out of order so I stopped. Didn't want to hurt myself but at the same time wanted to finish, pissed!

Team Workout Day 2

WOD #1
1.3 Mile run with 30#DB
13:36 (wow im slow, its scary running here at night)

WOD #2
8 min AMRAP of 132 Full Snatch
35 Reps (not happy but ill take it)

WOD #3
Did two weekend ago in 15:36 but I will add two min on for good measure.

Chipper
17:36

Now its time to rest!

Team Workout Day 1

Jen and I gave it a whirl and well here are my results

300 DU's
5:36

Deadlift - 434
Press - 174
Total - 608

Couplet
21-15-9
Squat clean to over head - 115
burpees with jump over 50#DB's
11:46

My back rounded way too much for my liking for just a workout and I will be paying for it. I have had numerous talks about this and I will get into it here tomorrow. I want to know what other people think.

Saturday did

9 walking lunges with 132# forward and backwards
14 1pd KB bent over rows
3 rounds with 2-3 min rest between each

Tried consecutive Muscle ups and HSPUs to see how many points I would get

Muscle ups - 7
HSPUs - 9
16 total for 8 extra bonus points

Today did
20min AMRAP
250m row
20 squats with 1.5pd KB in each arm
10 C2B
500m row
20 Goblet squats with 2pd KB
10 C2B
750m row
20 squats with 1pd KB anyway
10 C2B

Got through one round plus 250m 20-10 + 500m.

Hard one.

Deadlift
242x10x3
1min or so rest in between, no bounce of course.

Front Squat
88x30
110x20
132x10
1min or so rest in between, ass to grass with squat.

4 or so hours later

one HSPU and one pull up for the 1st min, two on the second and so on

did 7 min worth of hspus and continued on until the 14th min with pull ups. Had to stop to get myself ready for work.

Did yesterdays Handstand and Swings

253 Reps
5 rounds of holds

Ill type more my arms can barely move

Skillz and Drillz

Did the 1st set of Hawaii sectional skills, only got one try to attempt each one so if you screwed up you did not get the points. 2 points for pass 0 point for fail.

30 Kipping Pull ups unbroken - Pass
10 OHS 137# - Pass
10 Pistols with each leg - Fail
45 Box Jumps under 1min - Pass
2 Handstand Push ups on boxes where ear below parallel - Pass

8/10 points

Got 10 one-legged squats with right leg but only 7 with the left, so FAILED

Does your gym do this?

Workout update

Well did the Affiliate Team Tryout Chipper on Friday, Ill give you some hints

It had multiple movements and many reps! Its a good one!

Saturday Rest

Sunday
Bench Press x15x3 - 115#
Press x10x3
Upright Rows x15x3

Today going to Squat and something else not sure yet!
Squat 1 min rest
220x10
220x10
176x12 (8,4) back hurting?

Power Cleans
1min on
30sec rest
3 rounds
17-14-15

Here is a video courtesy of Nooner Pete, fun night guys and ask yourselves what gym works as hard as we do and has as much fun as we do!

Deadlift 1 min rest
242x10
220x12
198x15

Tabata Wall Balls
79

10,10,10,9,10,10,10,10

I want to say 80 but I know I would be cheating myself, because I was coming up out of the squat on the 10th one when the buzzer hit. I would be only hurting myself, right?

Last night did WOD #2
50m sprint
10 burpees
7 power snatches 132#
3 rounds
4:55

Today
Did the WOD below AMRAP 15min
got 11 rounds Rx'd


6:30pm WOD
As many rounds in 15 minutes of:
5 Over Box Jumps, 20 inch box
10/6 Chest to Bar Pull ups
50 Single Unders

6:30 WOD
Hang Squat Snatch - 3, 3, (3 reps) x 2 sets (same weight)

followed by,

3 rounds for time of:
50 meter sprint (82 feet there and back)
10 Burpees
7 Power Snatches (132#/87#)

Nick - 5:51
Dustin - 5:08
Christina
Nicole
Crystal
Tara
Leann
Teresa
Tim - 6:41
Chris - 6:27
Wes
Mark


WOD#1
Back Squat 1min rest
208x10
198x10
184x11

Press 1.5min rest
223x10
108x10
93x10

DB Rows 30sec rest
40x10
45x10
50x10
We will see how this goes.

My lower back was hurting and caught myself having a curve in my lower back when I got past rep 6 on the sets. I could have done more on the last set but didn't want to destroy my back.

WOD#1
3 OH Squats -181#
5 Ring dips
7 knees to elbows
10 rounds

19:44

I realized I was doing strict knees to elbows on the rings during the first 6 rounds and thought to myself lets go ahead and start kipping, which I should have been doing the whole time. Well it was a good one, my wrists are hurtin. Nice job everyone last night doing this one, its a doozey!

Well did the beast of a workout from yesterday and well not bad for not running or doing high volume heavy deads in awhile.

I broke it down like this.

10 Power Cleans 176#
Farmers carry 1.5pd
10 rounds
200m run
5 deads at 264

17:48

Did i mention how I "love" to run. I will do more and more of it!

6:30pm WOD
10 rounds for time of:
3 Overhead Squats, body-weight (no rack)
5 Ring Dips (guys, no kipping)
7 Knees to Elbow

Seminar/Workout

I was very happy with the attendance at last nights seminar! I feel everyone can learn a lot from watching other people and just getting more exposure to the lifts. Hopefully everyone learned something new and got better at understanding what we are looking for!

6:30 class WOD
For time, broken up any way you want:
10 Cleans, 176#/121#
Farmer's Carry, 200 meters (1.5/1 pood each hand)
50 Dead-lifts, 264#/175#
and 2000 meters running

Nicole - 22:47
Megan G - 21:14 rxd
Tim - 23:23
Chris B - 25:36
Leann - 25:54
Teresa - 21:36
Crystal - 24:22
Greg o - 19:11
Josh K- 22:20
Tara - 27:55
Jimbo - 23:45
Cody - 23:18
Hira - 29:58

Welcome Hira to her first WOD at CFO!

I will be doing this one tomorrow, my calves and back are still pretty sore!

WOD#1
15-12-9
Thrusters - 88#
Push ups
KB Swings 2pd
5:38

About 5 min later
4x10 pull ups 30 sec rest in between.

Harder than I expected. I am trying to develop workouts that don't allow me to rest much and putting together movements that I hate to do. "Thrusters and KB Swings". I will get better at those!

Gettin back on track

WOD#1

Snatch work
132# - 65% - 1.5 min rest
x5
x4
x3
Clean Deadlift
176# - 68% - 1 min rest
x10
x10
Jerk Squat
176# - 65% - 30 sec rest
x10
x10
x10

Im sore

I forgot how the filthy fifty felt afterwards. My hamstrings and calves are feeling pretty tender right now.

WOD#1
OH Squat tried 15 BW
12 at 181# shoulder went out. I have got that tho!
12 at 136#
10 at 136#

Prowler fun afterwards, just messin around on it. Good attendance at open gym today too!

Team WOD

Great showing on a Saturday today. Team WOD looked fun and also the 9am AMRAP!

WOD#1
Team WOD
100 Box Jumps 24"
100 Jumping Ring Pull-ups
100 KB Swings 1pd
200 Air Squats
200 Sit-ups
100 Push Press 44/33#
100 Good Mornings 44/33#
100 Wall balls 20/14#
100 Burpees
100 DU's

Team of 2
JenT and I. Always fun!!

Time - 34:58

Earthquakes and Tsunamis going on around the world today so keep them in your thoughts. Plus one of my personal training clients is in Hawaii right now so we hope Pat will stay safe and get home safe!

Rest Day

WOD #1
2 min of Power Cleans 154#
1 min of Pull-ups
3 rounds

1st rounds
24 PC
20 Pull ups
2nd round
20 PC
15 Pull ups
3rd round
16 PC
13 Pull ups
Total - 60 PC, 48 Pull-ups - 108 reps

REPS!

6:30 WOD
As many reps as possible in 10 minutes of:
5 Power Cleans (154#/110#)
10 Pull ups

After two minutes of rest,

As many walking lunges as possible in 2 minutes

Nice big class today, and power cleans looked nice and clean guys!
Howard - 175
Matt M - 137
Tim - 146
Chris B - 146
Matt Mc- 140
Megan M - 160
Dustin - 221
Megan G - 153
Ben M - 180
Greg O - 167
Nick - 216
Jill - 137
Danielle - 152
Don - 108

WOD #1 Strength

Back Squat (65%)
198#x10x3 - 1min rest between sets

Press (60%)
110x10x3 - 1.5min rest between sets. Last set got 7 reps rested 10 sec and finished.

To Matt H

Matt this is what I was talking about. This is called Stupid Strong! Plus look at his vertical after the lift, amazing stuff!

6:30pm Class WOD
Back Squat (Low or High, your choice)

You have 12 minutes to find your 1RM for the day. Once the time is up, take the number from the highest load you successfully squatted and multiply it by .9. After two minutes of rest, try and complete as many reps unbroken as possible with this weight.

followed by,

Box Jumps x 3 x 5 (exercise x reps x sets)

People who recorded!

Katie - 114 PR! Nice job girl
Ben Mason - 318 PR! Nice job boy
Christina - didn't record but I think everyone saw her 90% 1RM Squat of 20 reps, damn girl!

Sectional Videos

Mental!

Well I wanted a workout that would test my mental toughness and well it did! I wanted to never drop the bar in this workout and well I came close but did. Ah well.

WOD #1
2 min of front squats got all 2 min, worst two mins!
154# - 23 reps or so
1 min or press wall balls (no squat and no leg involvement just arms)
2 min of back squats
154# - 14 reps or so got to 1:30 before dropping the bar
1 min of press wall balls
2 min of overhead squats
110# - 12 reps go to about 1 min or so
1 min of press wall balls

Its hard work just having the bar on your body, it will def test that toughness!

WOD #2
I did what the class did today.
15:58 Rx'd, felt good went slow and never hit a wall with HSPUs
did sets of 5 first round, 4 second round, and 3 third round.

6:30 Class workout
For time:
3 rounds of,
20 Handstand Push ups
20 Sumo Dead-lift High Pull (115#/77#)

immediately followed by,

100 Double Unders

REST DAY

WOD #1
Power Clean 1RM
or
Dead-lift 1RM
Matt Hall Deadlift - 518#

followed by,

Georgia Sectional - Saturday, Event #2
60 Kettle Bell Swings (1.5/1 pood)
50 Box Jumps (24 inch box)
40 Wall Balls (20#/12#)
30 Pull-ups
20 GH Situps (2009 Games ROM)
10 Snatches (115#/65# squat or power, no press out)
100 ft. Overhead Walking Lunge (44#/22#)
Nick 12:00
Ben - ?
Tara - 22:50
Jess - ?
Matt McD. - 23:10
Matt McG - ?
Don P - ?

WOD #2
For time:
30 Jump Pull-ups
30 Front Squats (198#/132#)
30 Jump Pull-ups
Rita - 10:30
Paula - 10:41
Teresa - 10:00
Crystal - ?

This rest day might have been the hardest working REST DAY in a long time, Im impressed!

Workout
#1
Deadlift x10x2 242# ( no bounce)
3 rounds
False grip ring rows x8
KB Sitting Shoulder press x12 1pd
30 sec rest between rounds

#2
Half of Sundays WOD
30 KB 1.5
25 Box Jumps 24"
20 Wall Ball 20#
15 Pull ups
10 GH Sit ups
5 Snatchs at 115#
50 Ft Lunge
5:08

Wanted to not break anything up in the second one, thats why i did half!

Social!

We for sure know how to get people together for a common goal, to have fun. We do this through CrossFit Omaha! The benefits are not just improving ones fitness, but improving all aspects of life. I have made connections with people that I would have never dreamed of in my life. I can't believe we are not even 2 years old at the the gym now and we have the community we do, you people who spend at least an hour at the gym a day (well some a little more than others!), and its all voluntary! You guys have no idea how that makes "us" coaches feel.

When sitting at the Social the other night, I was looking around and just was amazed the friendships we have as a gym and a family. We go through ups and downs just like a family but no matter how hard things get we go through it together. I never take these things for granted and really appreciate what each one of you brings to the gym! Sometimes I get this overwhelming feeling to express my thoughts and this is one of those times. I probably will do this regularly, its very therapeutic ;)!

Anyways, Thank You for making my life better!

Workout.

Nap Day!

PLEASE WATCH

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This was presented to me today and I felt like everyone should feel the strength and power behind something as simple as this.

Workout today
tabata treadmill at 11mph for first 4 cycles then 10mph last 4 cycles
40 bench presses at 115
tabata air squats 4 cycles
19-18-16-14 (needs work)
DB Rows 10 each arm for 3 rounds total 30 reps per arm 20#DB

As many rounds in 15 minutes of:
Guys - 5 Consecutive Weighted Strict Pull-ups (15 pounds)
Gals - 3 Consecutive Strict Pull-ups (no additional weight)

1 minute rest b/w

As many rounds in 15 minutes of:
Guys - 15 Consecutive Push ups
Gals - 8 Consecutive Push ups

This is a great workout to show how work to rest ratio should be utilized when doing a workout. I am going to do this one today and plus see how many DU's I can get in two minutes. You could easily hit a wall in this workout if you go too fast too early, but if you find a good pace you can work successfully throughout this entire WOD without missing any rounds. My goal is getting over 15 Rounds for pull ups and 15 rounds for push ups. Thats my idea now we will see if that changes when I start to do it. Good luck everyone,

Well here is how it went

"10 min of each instead of 15"

Pull ups with 20# weight vest
5
5
5
4
4
5
5
total 5 rounds

Push up with 20# weight vest plus on 2 blue bumpers to get right depth
15
15
15
15
15
total 5 rounds

Hit that WALL pretty quick!

REST DAY

REST DAY WODs optional,

WOD #3
"54321"
For reps:
5 minutes of rowing (calories)
4 minutes of box jumping (24"/20")
3 minutes of hang squat snatch (75#/45#)
2 minutes of wall ball (20#/14#)
1 minute of handstand pushups

WOD #2
You have five minutes to complete as many reps of the clean & jerk as possible.

Male - 154 pounds/Female - 104 pounds

WOD #1
50 Sit ups
50 Double Unders
50 Sit ups
Walking Lunges, 50 steps
50 Sit ups
50 Burpees
50 Sit ups

My favorite option - SKILL WORK! on olympic lifts, pull ups, DU's whatever you think needs improvement!

With 20# weight vest
DB Squat Snatch 5 each arm 50#DB
Prowler push 5 trips of gym
15 Burpees with 1ft jump
15:33

This one was harder than it looks. I have had experience with the prowler and it was not fun but it was great for me. So I will be using that more plus the tires as well. I love manual labor and its the closest thing I can do. Thats all I got for now!

Recovery WOD

5 DB Squat Snatch each arm 50#
Prowler Push Down and Back 5 trips
15 burpees with weight vest jump 1 ft
2 rounds

This will be my first WOD back, and will do it tomorrow. I have found out my weaknesses and strengths through not only this weekend (although they did show) but also through my training up to this point. I am going to be focusing more on not breaking things up and programming workouts that allow me to move fast and non-stop. I have worked on strength before and I will keep doing so but on the other hand I also need to pay attention to whats going to help me in competition. Basically I am going to try to find a way to only flip the off switch when "I need to" not when "I want to".

Todays 6:30 WOD
5min on the row (cals)
4min on box jumps
3min below knee hang squat snatch
2min on wall balls
1min on HSPU's

Results will come after class!

Greg O - 199
Megan M - 436 (#2) WOD
Tara D - 116
Chris B - 157
Leann M - 130
Nicole M - 182
Christina H - ?
Mark M - ?
Matt H - 142
Don P - ?

Great job everyone, I really like to see people really focus on technique!

Starting off new with 2010

I wanted to get back into writing about not only my travels through fitness but also the ones that I have helped find their way to achieving their goals. I will be writing more on the people I am personal training and also writing down on how my own training goes as well. I wanted to find an avenue that people can see how I teach and also how I train myself and achieve my goals. I hope by doing this it will give people a good idea of how I as a trainer and someone who wants to better themselves, how i go about doing so. I will be updating this blog this week and once sectionals is over I will be updating it daily.

I will also be commenting on the class that I teach at 6:30pm at CrossFit Omaha as well. So you all can get a sense on how I teach a class as well. Thats it for today I just needed to get back on here and get myself back on track in all aspects of my life.