sunday mania

So it has been a little while since I was on last but I am still kicking. Just was working a lot more and could not get on to post.

So Thursday was a good day to train and I did the SQT workout from HQ. My legs were still fried from the backsquats the day before and so my time was not too good to my standards.

SQT: 4:40 RXd

Friday turned out to be a great time with the Twisted Twenty:
2rft:
20 reps each
245# deadlift
24in box jump
20# wall ball 10ft
95# press
24in box jump
20# wall ball 10ft
155# power clean
18:42

Saturday was a rest day and did some YOGA.
haha yeah I know it is weird for me to say it but it was a lot like grappling class to me trying to get into twisted positions for submission work.

Today was
10rft:
10 95# thruster
10 ring pushups
16:51

well train hard and I am off to eat some meat.

My Xray and the WODs

Went in today to Abundant Health and got my spine xrayed to see what the hell is wrong with me. I am hoping when I go back tomorrow night to chat with Dr. Bagwell he will shine some light on the subject. They seem to know a lot about performance at the office and by the clients they have I can see why. Dr. Bagwell and Dr. Francis ( I think that is right) work with USA Judo, Wrestling, and last but not least Weightlifting. The two actually have adopted Kendrick Farris as the WLer they work with a lot one on one to improve his lifts to corrections and adjustments to spine. Well onto the workouts. Tomorrow I will post more on the topic again.

WOD 1)
CFC
AMRAP in 20 minutes
185# back squat, 7 reps
45# overhead walking lunge right arm, 10 steps
BURPEEs, 7 reps
45# overhead walking lunge left arm, 10 steps

made it through the storm with 8 rounds complete with only 3 seconds to spare. came out with second highest by only a single rep. should have rested less on the last burpees.

WOD 2)
324
4rft with 2 minute rest between rounds
50 double unders
40 KB swings (1.5)
30 abmat
2:38,2:40,3:15,2:45

the third round my KB swing just would not find its rhythm. cost me some big seconds as it took almost another 40 seconds. it sucked but regained composure on the fourth and made up for it.
see what lies ahead tomorrow. some OLY lifting is going to be going on.
Train Hard!

day of labor and the day after so far

Yesterday I did a workout at the gym then did one at the Matthews Alive Festival. So far today only one and it sucked majorly.



Labor Day:

200m hill repeats on treadmill (15% incline) 8 minute pace



then festival workout was

5 rft:

3 C&J 185#

5 burpees

4:47 (all done in the middle of the street on a slight downhill grade so the weight was crashing on me)



Today:

1-2-3-4-5-6-7-8-9-10 strict pullups

x6 pushups

x9 jumping squats

rest 3 min



x3 pullups

2-4-6-8-10-12-14-16-18-20 pushups

x9 jumping squats

rest 3 minutes



x3 strict pullups

x6 pushups (incline on KBs)

3-6-9-12-15-18-21-24-27-30 jumping squats

24:19

Came back for more punishment in the PM
CFC wod
"dirty 30"
30reps each
air squats
24in box jumps
situps
24kg KBS
burpees
pullups
20# wallballs 10ft
8:29

then hour later did 9 minutes of hill sprints going every 45seconds. so ended up with 12.
another good day of training and cant wait for tomorrow.
train hard!

a big ol spoon ful of C&J

Well woke up this morning and decided I was going to start following another site as well as the others for now and see how it works. I am sure some days I will not do all 3 workouts but mainly be at least two of the three. So looked at Crossfit 324 and so going back to July 31st and start there and just go until maybe I catch up to them but highly doubt it.

WOD!

Charlie ( a bench mark workout at 324)

60 minutes EMOM

C&J
135# 1-10
155# 11-20
175# 21-30
185# 31-40
205# 41-50
225# 51-60

Ended up hitting all of the reps for 205# and then decided I would only go up to 215# for the last 10. Stuck with the Power Clean the whole time since I knew I needed more work on that than the squat version. It sucked around minute 39 when I knew I would have to add more weight yet again to the bar. Total poundage moved was not that much but the means to keep the mind on the task at hand was a little daunting.

friday slowday

Well woke up this morning and was running behind from the start. Actually was able to get some sleep in last night so I just stayed in bed and kept dreaming.

AM)
no PTP today will pick up in the morning with the presses and deadlift.

PM)

CFC WOD only
for time:
50-40-30-20-10
TSUNAMI
10 quarter man-makers ( just the drop and pushup and row and pushup and row then stand and jump)
15:32

I must say this workout is a little harder than it looked. Then man makers played the big role by staying at 10 reps the whole way through. The TSUNAMIs were not that bad at all, I welcomed them with straight arms each time I got up from the sweat soaked ground.

Thursday late

So I forgot to post yesterday what I did and didnt do. Well I did the workouts, but what I did not do is rest a lot the night before. I suffered a little today from that but no biggie.
AM)
1)PTP
press-62kg, 57kg
deadlift- 150kg, 140kg

2) EdgeFIT POD
death by clean and jerk (swinging C&J)
12 rounds with 24kg

PM)
1)PTP
squat- 122 kg, 115kg

2) CFC wod
5 rft:
50 double unders
20 wallballs (20#/10ft target)
8:55

one big Fat tuesday!

So far this day has sucked as for the workouts. Not a lot of energy and need to eat again. Well the workouts are good they are just a big suckfest. Again my AM workout turned into a lunchtime funtime.
AM)
1) PTP
press- 59kgx5, 55kgx5
deadlift- 145kgx5, 135kgx5

2) EdgeFIT POD
10 RFT:
6 renegade rows (24kg)
8 kettlebell pushups
10 air squats
(1-10) Dead Clean and Jerk ( 2x 24kg)
23:19

PM)
1)PTP
squat- 119kgx5, 106x5
pullup- 20kgx5, 16kg x5

2) CFC WOD
3 RFT:
400m run
15 deadlift (135)
12 hang power cleans (135)
9 front squat (135)
6 push jerk (135)
15:28

that last workout sucked but still made it through for time of day at the gym. not bad for a second workout of the day. wish me luck tomorrow as I only have the PTP stuff to do since I am taking a rest day on Wednesdays and Sundays.

Late Post for Monday

Well came in Monday with a new head of steam ready to get this program running. The first day went pretty good with a few extra things thrown in. First off the morning turned into after lunch time and also did not get to the weighted pullups, so have to make sure they get in today. Woke up yesterday morning and checked out the EdgeFIT POD and it looked cool, then headed over to Crossfit Charlotte and looked to see what we had. Both were awesome workouts. So here is my times and lifts without further delay:
AM)
a) PTP
press-55kgx5, 50kgx5
deadlift- 140kgx5, 130kgx5

b)EdgeFIT POD
1) 5x5 PRESS-24kg KB
so used 24kg kettlebells for all 5 sets.
2) metcon:
24,20,16,12,8,4,2
double squat clean (24kg)
overhead sumo deadlift hi-pull ( 32kg)
slamball (50#)
time-21:17

PM)
a) PTP
squat-115kgx5, 100kgx5

b)CFC wod
Tabata Something Else
pullups, pushups, situps, squats
20sec work/10 sec rest 8 rounds each exercise
lowest number completed in round is way we counted this one.
score: 9pullups, 11 pushups, 6 situps(GHD), 14 squats

c)HILL SPRINTS
on the minute every minute for 10 minutes ( did them with Jamie)

It was a fun day to say the least. Now about to start Tuesday's fun workouts.
Train Hard

Power to the People, Crossfit, KB sport, Yada Yada Yada

Well I would like to welcome you to this new blog that I will be starting to help me document my training. I will be looking forward to this new training I will be starting because after talking with so many people about training this seems to be the most benefiting to others. A little bit of a hybrid of sorts that will incorporate a mix of different styles of lifting.

My home gym of Crossfit Charlotte will be where I will be doing most of my training, so the main programming will be coming from my coach and and I and some others. I have had some people tell me that the way I am training or thinking about training is stupid and that I will just get hurt. This just comes from people who do not know what they want to train for. One minute they want to be some great runner then olympic lifter then a "shake weight" champion.

So onto the reason you are here to learn. Starting tomorrow, Monday August 30th, 2010 I will be adding in Power to the People style training as well as Kettlebell Sport style as well. The PTP is from PAVEL, and I saw where CF603 used it with their clients and got great results. That tells me it works inside a Crossfit program and should compliment it very well. The KB sport type stuff will come from Ross Gilling over at EdgeFIT HQ over in Rutherdton, NC. I have been talking back and forth with him for a while now and really like the way he uses the Crossfit methods in combination with KB sport.

With PTP I will be doing Presses and Deadlifts in the morning and then Squats (Front/Back/Overhead) and Pull-ups in the afternoon. After the morning session I will be doing the EdgeFIT POD and in afternoon I will be doing the CF Charlotte WOD and at lunch maybe a short-heavy metcon or endurance workout. Oh yeah and also helping me stretch everything out at night I will be doing K-Stars Mobility WODS.

Adding in these two new methods will be a great way to get ready for the upcoming competition in December to gauge where I am against other fellow Crossfitters. So wish me luck with this new stuff and in return I will pray to have you blessed as well.

Train hard or go home!

Kel