My Training Philosophy

As a personal health and fitness trainer I try to bring a unique and personal approach to each of my clients. Motivation and specific direction is different for each of my clients.
With my education and personal training experience I help people at any level achieve their health and fitness goals.
CrossFit gives my clients the avenue to achieve their goals through its training and nutrition program, which is designed to be unique to the client's specific goals.
CrossFit is just a part of my lifestyle and I have seen significant changes in my health and fitness level, but I have also done other training modalities to make me stronger and healthier as well. My clients have adopted CrossFit's principles and have seen dramatic improvements in their lives.
Having knowledge of CrossFit's key principles is a large component of success with my clients. Knowing the benefits of the workouts and the correct technique allows my clients to make great strides towards their ultimate health and fitness goals.

Contact

If you would like to know more information about our gym please contact us:

startcrossfitomaha@gmail.com
crossfitomaha@gmail.com

Or visit our websites at:

crossfitomaha.com
crossfitomaha.net

Or you can contact me personally at either my phone or email:

Phone: 402-699-1463
Email: jon@crossfitomaha.com

Tuesday, November 29, 2011

Back for good! (I hope)

I want to start chronicling my fitness and also my nutrition. Plus I would like to start talking about my lifestyle a bit as well. I hope I get a lot of questions about really anything. Again this is my way of life and no way and in any form am I going to impose that what I am doing is perfect. I just want to bring up conversation and discussion.

I have spent the last 2 months strength training to get ready for the upcoming season of CrossFit Games. I know my realistic goals and they are to one day be apart of regionals as an individual. I have plenty of things to work on and each year I notice myself getting stronger at those "things".

Strength Program that I did was,

Monday
Back Squat 3x5
Power Clean 5x3 (bench press) every other week 3x5

Wednesday
Front Squat 3x5
Press 3x5

Friday
OH Squat 3x5
Deadlift 1x5

With some accessory work after those lifts like pull ups, pistols, shoulder raises, toes to bar, good mornings, etc. Whatever I felt would help with those lifts.

I ended the 2 months with.
Back Squat 3x5 #290
Power Clean 5x3 #230
Front Squat 3x5 #245
Press 3x5 #152
OH Squat 3x5 #213
Deadlift 1x5 #323
Bench Press 3x5 #220

All my lifts went up, some more than others. This time last year, I am stronger in my squats, press is about the same and deadlift is down. I think deadlift is down because I was not concerned about technique and keeping my back flat. I have been working really hard at that this year.

There is a place where I want to be and there is a place where I am, in my mind I wish I was closer with my lifts but I am happy with the result. I know what I need to do and I have a plan in place.

I am in a deload"ish" week and just getting myself to transfer over from more strength to more conditioning.

Monday
3x5 back squat at #220 (focus a lot on tech.)

Unbroken
15-10-5
Kipping Pull ups (no butterfly)
Toes through rings
ring push ups
4:18 i think.

Today
3 rounds
42 double unders
30 pass throughs
18 push press #132
14:28

Just moving at a good pace not trying to kill myself and also trying to get this cold that I have to go away. Good past couple of days and I my plan is to keep posting on here about what I do.

Good Read!
http://startingstrength.com/articles/active_hip_2_rippetoe.pdf
courtesy of Mark Rippetoe
Posted by at

2 comments:

  1. JimmyGNovember 29, 2011 at 3:49 PM

    I'm glad to see you back in the "blog-o-sphere"! Just wondering why you chose a Starting Strength style protocol as opposed to mixing up the sets and reps weekly a la Jim Wendler? I don't think that one is better than the other, I'm just wondering what your decision making process was. Also, how boring was that, and how much were you eating?

    Sweep the leg, Jonny!

    -JimmyG

    ReplyDelete
  2. ShaneNovember 29, 2011 at 5:09 PM

    Jon, good to see you back at it. Looking forward to your entries, especially the stuff on nutrition. I always like finding out what works for people with food intake.

    ReplyDelete

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