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

Find more videos like this on AdGabber


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.