Happy New Year

It's December 31. Like eating on the toilet... out with the old, in with the new. Time to set or reset goals. Mine, well, I have to just keep trying. The goal of 285kg total is still a long ways off but I'm creeping up on it. I'm enjoying the journey and am happy to have my health.
Enjoy the celebrations!

XMAS EVE!

Well, well. It's been some time. Did you miss me? I missed you. Promise.
With the holiday approaching, this being my first as a married person, I have one thing to say. I hate Christmas. Well, not really. But those words did escape my lips when the tree skirt got soaked and I had to move two couches and a bunch of other things that should be classified as trash to remove the thing, put it in the dryer, clean the dryer out from the pine needles and put the tree skirt back on. To make things infinitely harder, the Missus is hosting Christmas Eve dinner this year. I'd say WE'RE hosting, but really, she's the one doing all the planning and heavy lifting. This little fact plus it's our first time hosting a holiday has put an added stress onto the day. I already get stressed enough that I am the world's worst gift wrapper. Carlee wants the dinner to be perfect, the right music, the right dinner, the right wine... But my parents are pretty low maintenance. They're probably happy that they don't have to be seen with me and my brothers at Church wearing matching outfits.

In all honesty, I love Christmas. I like my family and am glad to see them before they head off to Kansas City to see the rest of the fam. Carlee's done an amazing job and I can't wait to see what she pulls off. We will probably drink Akvavit. It will taste like Rye Bread. Yum. We will eat Salmon and a lot of chocolate and probably drink too much wine and the monetary value of the gifts that I give will be significantly lower than most. I'm cheap.
With that being said, Merry Christmas!

Fancy That

California Court of Appeals FTW - bump it to an hour and things would start looking up.

Sunday Fun Day!

Tomorrow starts the Takano Prep Cycle. It's a bit of hypertrophy, a bit of strength, a bit of classic lifts and a whole lot of squatting. We'll see how this goes.
Anyway, here's some music...





(remember when MTV had something to with music?)

(i rest my case)

Tranny Week Workouts

Tuesday
Snatch - 75%x1x10
C&J - 75%x1x5
Front Squat - 80%x1x5

5min AMRAP
10 Pullups
20 Burpees
= almost 3 rounds

Wednesday
Snatch - 85%x1x3
C&J - 85%x1x3

Tabata Row - 82 Calories (8rounds)

Thursday (today)
PL Total - work up to a single at 90%
Back Squat - 405
Bench - 250
Deadlift - 465 (tired)

Tabata Band Pull Downs and Tri-Pushdowns - for effort (pictures on Saturday for the challenge)

Tomorrow will be a metcon
I'll also have to write a scathing review of my recent experiences at the gym

Monday 12/6

Snatch 80%x1x10
C&J - 80%x1x10
Back Squat - 80%x1x10

Short metcon
50 box jumps
25 pullups
25 pushups
50 walking lunges
4:36

50 sit ups

Update

Tuesday
Barbell Complex
RDL
B.O. Row
Hang Power Clean
Front Squat
Press
Back Squat
Good Morning

8 reps @ 95
6@115
4@135
2@155
1@185
2@155
4@135
6@115
8@95

Pretty tough

Wednesday
Clean - 5x3 @ 225
Back Squat - 5x5 @ 315
Press - 3x5 @ 150
Clean Pulls - 5x3 @ 315

Thursday (Thanksgiving)
Gym Closed
Strict Chin Ups - 10x5 w/ 1 minute rest
3 Rounds for time
50 meter walking lunge
150 meter sprint
4:30-5:00ish (approximate, i accidentally hit the stop watch in the middle of my 2nd round)

Monday 11/22

Busy day at the gym
Snatch - 3x3 @ 185
Behind the neck Jerks - 3x5 @ 240
Front Squat - 5x3 @ 254
Snatch Pulls - 5x5 @ 205
Split Squats - 10x5 each @ 135# - 1 minute rest
Bent Over Rows - 10x10 @ 185 - 1 minute rest
Decline Pushups - 5x10 - :30 rest
Sit Ups - 50

This is the beginning of week 3 in my linear progression experiment. The squats (both front and split) felt easy. I'll keep upping those 10# every week. The Jerks aren't bad but definitely are my weakest point. The auxillary work was a bit much. If I feel like I start to suck at the important stuff (classic lifts and squats) these will get toned down... a lot. Either way it was nice to have a day go right and to not be starving in the gym.

Post workout meal was ham, bacon, artichoke hearts, mushrooms and mozzarella.

Interview with Tommy Kono

Zen and Weightlifting

“On this trip I think we should notice it, explore it a little, to see if in that strange separation of what man is from what man does we may have some clues as to what the hell has gone wrong in this twentieth century. I don’t want to hurry it. That itself is a poisonous twentieth century attitude. When you want to hurry something, that means you no longer care about it and to get on to other things” – Robert Pirsig

This quote, taken from Zen and the Art of Motorcycle Maintenance is how I would like to address my “career” in weightlifting. I know that I am not a world class athlete and if I am in something it isn’t in weightlifting. But it is something that I enjoy, very much. I want to get into it, study the sport and learn for myself what it takes to be great (everything is relative). Weightlifting for me is a journey, a trip. Not a destination to London in 2012 or Rio in 2016. It is rather something that I enjoy and because of this want to do as well as my body will allow me. I want to focus my energy in the gym of maximizing what I can do with what I have been given. I will not be fickle in choosing programs but will invest the requisite time and energy in deciding what is successful and what isn’t.

For the moment I am following a linear progression model of Olympic weightlifting. Has it been successful? I’m not sure. It has been with the “power” movements. Will it be successful? Not the faintest clue. It is a well outlined plan but that means little in the face of actual, in the trenches, work. But, because success in weightlifting is purely objective (most weight wins) I can take the time to analyze my time spent.

To “get my hands dirty” and to get to know my sport in the fullest since is my ultimate weightlifting goal. Obviously, there are objective goals to keep me on track, Snatch 120, C&J 160 and after that, possibly nationals, but these are goals in the process. I will not hurry this goal or speed it up beyond its intended speed. When (if) it happens, it happens. But the journey to weightlifting greatness (again, relative) involves a lot of introspection and focus on understanding to the best of my abilities.

These are my goals.

Dat's Wass Up

The Mechanisms of Hypertrophy
How to Start Your Own Weightlifting Team (Tanner, read this)

Haiku's are hard to, Write sometimes they don't make sense, Refridgerator

Squats make my legs burn,

I am wobbly the next day,

Eat to recover

Adam Richmond has,

Nothing on my gastono-

Mic abilities

Testosterone lev-

Els rise when squatting more than

Double bodyweight

Protein to build mass

Fats to help me recover,

Carbs fuel the Workout

When Squatting heavy,

Don’t forget to go to the

Bathroom first. Uh-Oh!

Chinese Lifters Preparing for Beijing

I'm finally starting to get adjusted to explosive lifting again. It's only been 3 weeks, NBD. Yesterday's frisbee game, however, was an aerobic disaster. I was forced to take more breaks than usual. Straightaway speed on quick points was there, but if there were any more than 3 turnovers which creates extended periods of sprint/jog/sprint/jog/bounce around/look for cut/sprint I had to come out.
My Snatch tech has been feeling better too. I warm up following the Cal Strength Snatch Progression and I feel that it's been very helpful. Last Saturday's 235# effort made me feel like I'm starting to come back. Of course, I'll probably just throw it away in November when I go for some hypertrophy (everybody likes muscles).
So, if we're looking at the fitness stuff I'm working on Strength, power, flexibility (when I see an M-WOD that I like), accuracy (passing and catching in frisbee) endurance (getting better with every 45 yard sprint) and I forget what the rest are and I'm probably neglecting them, but whatever.
If I could only fight back the urge to eat 2 pounds of Chinese buffet or the delicious coconut magic squares at Wraps and Cheshire Coffee.


(this is tanner, in disguise)

Rest Day Articles

Frisbee's been going well. First loss of the season last night (3-1). Getting back to the O-Lifts has been a little bit of a transition but it's getting better.
Goal Setting
Concussions in Young Children
Football Concusions
Concussions in HS Sports
Burning Fat With Extra Sleep
You Suck As A Man
The Problem of Cereal Grains
No Food Stamps for Soda?

Fo Serial

Great Job Natalie B!

12th place at Senior Worlds

Awesome Day

Today was PR day. I went 3/4. Here's a recap
Back Squat - 440# - 415 was heavy but I decided to put 425 on the bar. I hit it. Much easier than 415. I had 430 on the bar after that which would have been nice but I figured, "Hell, I've got my PR, let's go for 2x BW." And that's that.
Bench - 275# - I'll take a 10# PR without a spotter. Might have been able to get 5-10 more pounds out of it if I wasn't so worried about crushing my larynx.
DL - Fail - I failed at life on this one. Could hardly get 455 up. I decided that I'd rather save my back then try and lift something that just wasn't there. 560 will come eventually (so will 600, I hope)
Press - 185# - Another 10# PR. I started feeling a little obnoxious pressure in my trap so decided to call it quits before 195. I was kind of hoping for 200 but at this point I was gassed and was happy with my efforts.
I'd call that a successful 6-week cycle. Will I try it again? Maybe. Probably not with so many exercises at one time.
It was a good experiment on my body. I would recommend it to anybody as well so long as they have proper technique, can handle the volume and have taken their progressional gains to what they think is their max (basically, not for beginners).

Almost There...

This is huge... Koklyaev returns to weightlifting
The Inuit Paradox
Fish Oil is Legit

This is a tad late but Monday was a nice day to lift:
Squat 2x2 @ 415# (former 1RM)
Bench 2x2 @ 265 - fail 2nd set, 2nd rep
DL - couldn't budge 535 - pretty gassed
Press - 2x2 @ 175

With the 6x2 recovery done yesterday, frisbee tonight and then a rest day (with lots of food) tomorrow, hopefully I'll be able to hit some good poundages on Saturday. We'll see. I'm optimistic. At least about the squat. I may tire out.
I've been doing a lot of thinking about what to do next. I've narrowed my choices down but I'm still not 100% sure. I know, for a fact, that it's going to be an oly-cycle. I need to Snatch again but how long, what kind of training volume and does the cycle revolve around the lifts or squatting. Hmmmmm.
Hopefully this weekend I'll be able to give a recap of my 1RM efforts.

More Kroc

Skills

Training Montage

Oh, Kroc

1 week left for my training cycle. It's been tough but the 3x3 day went really well. I was able to pull 508 fairly cleanly and the back squats, while tough, were handleable (it's a word, just not in english, yet). Next Saturday should be interesting to go for new maxes. I'm looking forward to what's after this. Definitely an Oly cycle, not sure on the duration though. I'd like something with Friday's off because of Frisbee on Thursdays. We'll see what's up when we get there. For now, I'm happy with where I am with my training. The #'s keep creeping up and hopefully next week I'll be able to stand back with some new PR's.

Random Reading

Intensity (in Ten Cities)
"Secrets" to Gaining Muscle
T-Nation on Getting Ready for the Oly-Lifts
Is Exercise Important?
The Role of Post-Exercise Nutrition
Uni-Lateral Leg Strength
The Squat: It could be good for your vertical jump
Does Exercise Keep Kids Off of Drugs?
The New Yorker: Mark Zuckerberg

Enjoy!

Slip Up

Whoops. I’ve been doing pretty well with my clean eating project. Only eating desserts at appropriate times and not daily. But today was a slip up day. Free donuts and an ice cream sandwich. Let’s see if I can stop myself before I get started.

In other news: 2 weeks left on this cycle. Still going strong. 4x4 day sucked, especially in the Larchmont NYSC. Because of my ADD I’m getting antsy to start a new cycle but I have to be patient for 2 more weeks so that I can test my new 1-RM’s.

Update

I'm 3 weeks (half way) through the 6-week Russian Program. I'm beat and a little sore but I feel great. The 6x2 recovery days at 80% are feeling light and easy. Next week starts the increased weight portion. Should be interesting. I'll try to give updates as I go along. Big thanks to Tanner yesterday for showing up and keeping me motivated. He didn't have to do any yelling and hollering, just showing up and keeping me accountable was necesssary. It's amazing how a head ache can go away when you actually want to do something.

So far, the "better" eating is going fairly well. No desserts as of yet. Banana Nut Bread French Toast with some bacon, sausage and eggs for breakfast this morning.

30-Day Plan

Lately (or for the past 25 years) my diet has been crap. This is no secret. I enjoy DQ Blizzards, I enjoy awful burgers (the Vandross) and on occasion, a donut. All of these are facts. But recently, mostly over the course of this summer, I have been enjoying these a little too much. I know how I should eat. Lean meats, lots of veggies, fruits… But that just hasn’t been happening.

So, I’ve decided to do a 30-day clean diet challenge. From 9/2 to 10/2 I will be eating much cleaner. It’s a sad day, really. This isn’t so much for a body composition transformation (although, admittedly, I should probably start wearing a B-Cup) as much as it is a project to make me feel better. I’m becoming lethargic, practically falling asleep at work. I don’t have as much motivation around the house or to do fun things with my wife.

Rules:

1. Quantity of food is immaterial, only food quality

2. Dairy is OK. I need to replace the lost calories from potato chips

3. I will have dessert during “couples night”

4. No soda, not even diet

That’s about it. Stuffing myself to the rafters with shrimp and asparagus cooked in coconut milk (quite possibly tonight’s dinner) is A-OK.

I will try to keep an accurate food journal to see how progress goes.

Testosterone Rises When Lifting Weights

Denise Minger on 'The China Study'

Articles

Being Fat is Bad for Your Brain
Eat What You Watch
Science of the NFL Draft
Grass-Fed vs. Conventional Beef
Triple Extension for all Athletes

(305):

I think one day, after evolution kicks in, my sons will thank me for having a 3rd ball. That's how much sex I'm having.

The Program

I have always responded well to volume. It could be from my days as a swimmer but doing lots of work has always worked well for me. Granted, there are things that I need to focus on when training this way, such as recovery and nutrition, but I think that for the next 5 weeks (I'm one week in) I can handle this sort of lifting. Which is why I'm doing the Russian Squat Program. I have modified it to include 4 lifts. Squat, Bench Deadlift and Press. Monday, Wednesday and Friday. After the 6-week cycle the goal is to hit 105% in all of the lifts.
I have modified the actual program further by including my Frisbee League (on Thursday nights) and olympic weightlifting (Saturday mornings, something to the effect of 3 singles of Snatch and C+J at 80-90%). I may have to drop the Saturday's towards the end to keep progress going and continue to recover properly, but again, I respond well to volume stress.

Brain Trauma to Mimic Symptoms of A.L.S.
Brain Still Developing Into 20's
Me at CT Open - 110kg Snatch - and yes, I am that pale

A legit Recap

The Connecticut Open was an amazing event with some exceptional athletes. Although O-Lifting is not a big sport in the Northeast the quality of competition was fairly solid with competitors from the Dirty Jerz to Maine.

I went 5/6 (3/3 in the Snatch) and posted a PR of a 240kg total and had a great meet for me but mostly it was a great time just meeting people and being friendly with them. I spend most of my time training alone (with the exception of Tanner Cook who did very well at the meet) so it was nice to be in a room with a group of people all working towards the same thing; Different weights and at different times, but the same thing.

The meet was split into 3 sessions: women’s, men’s 85k and under and men’s 94k and up. With so few people this was the best option and definitely saved some time and at the same time allowed athletes to recover between the Snatch and Clean and Jerk.

I haven’t planned or even looked for a meet to do next. The fall Frisbee season is coming up which will be good for my conditioning which has certainly gone by the way-side recently.

I’m back from my honey moon on the Cape and back in the swing of things at work (Ugh, if anybody wants to offer me a job, I’m listening. Should I just start posting my resume around CT and see if I start getting calls?) and at the gym. I’ve been throwing in some metabolic conditioning since the meet to lose a couple of pounds that I’ve gained. The next 6 week cycle looks to be pretty fun. I’m looking forward to it, and Frisbee.

Information Coming Together For Alzheimer's

Professor Yuri Verkoshansky

Pre-Write Up

I swear you'll get more in depth coverage soon, but for right now I'm really tired, and a little bit overwhelmed by other stuff
5/6
110k Snatch (242)
130k C&J (286) (went for 140 and missed it, go big or go home, right?)
240 total
2nd place in 105k division

You Gotta Compete!

So, it finally happened; the day that I had been dreading (not really)/looking forward to for years (literally, 2 years and 3 months). I am now a married man (child). My bride was beautiful and we couldn’t have asked for a more perfect day.

But what I really need to do, is talk about training. Yes, good ol’ weight lifting. I’m on track and I’m on a schedule. 8/1 is approaching and I plan on rocking the shit out of my unitard, err… onsie, err…. Singlet. There is a focus to my training. No session is life or death, but they are all leading to something. 3x5 RDL and FS – Heavy Single mean more now than they did in May.

For this reason, I encourage everybody to compete. I don’t care what it is, compete. Some friends of mine did a sprint tri this past week. All are crossfitters at Crossfit Watertown. All are GREAT people. You can out a lot about yourself in training. Honest. But you won’t know about yourself until you’re standing on the platform or at the starting line.

I hear you. All you people working out to “just get healthy.” Noble. And I approve… to a point. But at a certain time your training needs focus. For me, it’s weightlifting. But it can be anything you want. Find local races here. Local weight lifting meets here and here. Join a masters swim team, sign up for a bodybuilding/figure competition or play in a Frisbee League. I don’t care. Do something where you put yourself out there, your pride on the line and compete. I promise that you will enjoy yourself and find out more about yourself than you ever knew.

As for me, I’m putting on the singlet on the first of August, I’m probably not going to win. I don’t care. Every day I can feel myself getting stronger and better. And for me, it’s all about the goal on the other side.

...And it starts

Today marks the 1st day of my 6 week competitive cycle. This is exciting. Sure, there are much more important things ahead before the CT Open on 8/1, like my wedding and brewfest, but regardless, I'm excited.

ME Day at Westside

Where's the Content?

I think this is something that my body needs. As much as I’d hate to admit it, my body needs the rest. And while I’m not just sitting on my tuckus, I am taking it a little bit light. Instead of going for max on Snatch yesterday, I was happy to hit a heavy single, 100kg, and pack up and go home. Today will be much of the same. I’ll probably hit something like 125kg and take a bow. Heavy, sure, but nothing that will leave me reeling and needing another week to recover.

I’m doing this because I need to. My body needs it. Also, The CT Open is on 8/1 and I’ve got my 6 week plan to (hopefully) peak at the right time. It’s a plan.

But the rest got me to thinking. I know most people program rest days into their workout schedules. Lately mine have been Wednesday and Sunday (Soon to be Friday and Sunday). But do you ever take rest weeks? If you do, do you do nothing or the same but with less intensity? Or do you do something completely different? I remember when I was swimming we would go play basketball on rest days. Absolutely we would get our Heart Rates up but it was nice to give our shoulders a solid rest. This taught us to be a little bit more athletic and explosive and to use other muscles that were being neglected in swimming.

There are lots of ways to rest and recover but I’m not sure which is the right way to handle this. For now, I’ve decided to take the “lower intensity” route to keep my body in the same. Maybe after the meet I’ll just take off (my honey moon is the weekend after, so even more rest) from training and come back 100% rested and right to tackle some (hopefully) big weights.

Feel free to spout off any advice or what’s worked for you in comments because I’d love to hear suggestions.

Note: I did get up to C&J 126. But CFC got a gift, a log. Thanks Kevin. I played with it a little bit Clean and Pressing it up to 190# just to get a feel for it. Lots of fun.

Auburn Sprinters

The Auburn Swim Team has a monopoly on male sprinter talent. Not only do they recruit from all four corners of the world (USA, Brazil, Australia) they also practice really smart and hard but have programmed recovery work. For people who didn't swim, the recovery video below will look very, very difficult, but in comparison with their normal output during a practice, it's nothing. Also, their practice splits are faster than my best meet times. No big deal.

Swimming Videos on Floswimming

Dryland:
href="http://www.floswimming.org">Swimming Videos on Floswimming

Swimming Videos on Floswimming

Swimming Videos on Floswimming

Recovery:

Swimming Videos on Floswimming

Not for the faint of stomach:

Swimming Videos on Floswimming

More Wedding Songs

Soft Cell - Tainted Love

Tone Loc - Wild Thing

Young MC - Bust a move

Van Halen - Hot for Teacher

Jamiroquai - Feels Just Like It Should

Mighty Mighty Bosstones - The Impression That I Get

Reel Big Fish - Sell Out

Mystikal - Shake Ya Ass

Old Crow Medicine Show - Wagon Wheel

Queen - Don't Stop Me Now

Warren G. - Regulate

Jay Z - Forever Young

Saturday - Post Workout Breakfast

Eggs with a side (more than half the plate) of bacon, onion and potatoes and a quart of whole milk.  Delicious.

Weekend Reading

How About We Build Some Good Playgrounds?

Beard Team

The Facts of Eating

The Bacone

What Pro Athletes Have For Breakfast

Eating For Maximal Football Performance

This Isn't A Math Test

Appropriate Conditioning
Elite FTS Lineman Training
No Real Differences in Religion - The Dalai Lama

Music Sunday - Potential Wedding Song Edition

This is the list of songs that I want played at my wedding. Some haven't gotten the CEO's seal of approval.
Wedding Party Walking Music - Hang Up Your Hang Ups - Herbie Hancock
Carlee and me entrance music - Just Kissed My Baby - The Meters
Carlee and Tim Dance - not sure. It's some country song
Me and Mamma Dukes - Geraldine - Chuck Ragan
Carlee and Me - First Dance - Otis Redding - That's How Strong My Love Is
Other:
Lauryn Hill - Doo Wop
The Cure - Just Like Heaven
John Legend - Slow Dance
Born Ruffians - Hummingbird
White Rabbits - The Plot
MJ - Don't Stop 'Til You Get Enough
Notorious BIG - Big Poppa
Busta Rhymes - Break Ya Neck/Gimme Some More
Seu Jorge - Carolina
Stevie Wonder - Love Having Your Around
Yeah Yeah Yeahs - Date with the night/Y Control
The New Pornographers - Challengers
Arctic Monkeys - I bet that you look good on the dance floor
Ben Harper - In the colors/Burn One Down
The Bar-Keys - Too Hot to stop
Poison - Talk Dirty To Me
Digital Underground - The Humpty Dance
Men Without Hats - Safety Dance
Rilo Kiley - I Never
The Flaming Lips - The WAND

Post Suggestions in Comments

Yup

It's been some time, but I've decided to post again. My training schedule is as follows for June:
Monday
C&J– Max
Snatch – 15x1 on 1
Tuesday
Back Squat – 3x5
Press – 3x5
Pullups – 3x8
Ring Dips -3x25 unbroken
Wed
Rest
Thursday
Snatch – Max
C&J – 10x1 @ 2
Friday
Squat - 3x5
Bench – 3x5
DL – 1x5
Dips - 3x5
Pullups - 3x25 unbroken

I might throw in some conditioning, but probably not much. Also, the plan changes in July because of the CT Open (which I encourage everybody to give a shot).

Updating the masses

Going for maxes on Friday. Been lowering reps and percentages as a (quasi) taper.
Fergie + Britney Spears = Successful Olympic Lifting

Holy Crap

This has been a long time coming. Carlee and I are exactly 2 months from being betrothed. Yup. 2 months. We are a catalyst cycle away. Not that we aren’t basically married already, we live together in a house we bought together. We have two kittens (which undoubtedly like her better) and we’ve known each other closing in on 7 years. Long time.

Anyways, training may be taking a back seat to wedding planning. That’s OK. I’ve become less and less obsessed with time in the gym and focused on the quality of workouts. Besides, as I get older (I’ll be 25 in July), I need more rest and recovery time anyway.

In the next couple of months we (read: Carlee) will be losing some sleep. Actually, her next 4 weekends are booked solid. I’m not sure if she’s sleeping until June (good luck Carlee). This problem is particularly bad because she can’t run the way that she was a couple of months ago due to some hip problems that the ART guy thinks could be something with her stabilizing tendons. I feel really bad because I know how much running means to her and how much of a stress reliever it can be after dealing with bratty 7^th graders all day.

Regardless of training or how these next 8 weeks play out it’s going to be great getting ready for a big party that begins with the Mets and Ping Pong has booze and ends in funfetti cake and bustin’ one or two moves (rinse and repeat, I’m white).

If anybody out in Internet Land wants to get me a gift and wants to go off the beaten path of the registry, have no fear, you can get me this. I promise to use this nearly every day.

Results

2nd place in my weight class. 225kg total. Missed 1st Snatch and 3rd C&J.
Full Results

Meet Tune Up

On Thursday I went out and hit 3 easy singles at my opening weights 95 (210#) and 120 (265#). We'll see where it goes from there, especially in the C&J.

The Greatest Story Ever Told Part 1, Part 2, Part 3, Part 4, Part 5, Part 6, Part 7, Part 8, Part 9

How to Get Rich - Mark Cuban

My Weight Class

Here's what can be done at the 105k class

These guys are no joke super heroes.
Time to eat some pork.

Haapy Saturday

Probably the coolest gym in the country

School of Champions: Bulgarian Training Documentary

Big Shane

Now that you want to burn your own retinas, here's something pretty sweet. Check out his mustache

Gross

I feel dirty all over

Girls, men are not attracted to the smell of penis so if this cologne ever works, it won't ever work both ways

SHU Open

I signed up for the meet today, Hooray accountability!

Make'em Lift More

I'm tacking onto a post by Lisbeth Darsh. She's a much better writer than I am, so bear with me.

Not a day goes by when I don't see a woman not living to her full potential in the gym. Now, I'm a big proponent of scaling. If you're a sedentary woman (person) there is no reason to do Crossfit or any other serious fitness program as prescribed your first time out there. That's a recipe for disaster. But if you've been coming to Group Classes for 9 months and you're still picking the lightest kettlebell that the gym owns, even though that's the weight you started at, we've got a problem.
I don't blame the client (if you're not pushing yourself you don't get the athlete tag), I blame the trainer (now, not a coach). It is the responsibility of the trainer (and coach) to push the athlete. To demand more weight, to demand complete range of motion, to demand that there is a level of proficiency in movement. The trainer is not there to make friends, he/she is there to create monsters. The types of people that you and I stare at at the beach; but in a good way.
This usually isn't a problem with the guys. It's not because we have our heads screwed on "right." Most of us dudes have hubris. Something in us that says, "Fuck, yea. I can pick that up." Even if it's more than we've ever done before.
Too many times women are scaling something like body weight Deadlifts to 65#'s. Again, nothing against scaling, but trainers, do it right. If she weighs 135# and that's obviously too much, go down to 115#. Make her struggle, make her suffer, make her better. Don't use the 8kg Kettlebell if you're more than capable of lifting the 16kg. It's always my philosophy that if you can lift something once then you can lift it 30 times. It'll just take a much longer time.
Again, it's the job of the trainer to make her an athlete, not a client. Then you'll be a coach.
Interview with Coach Mike Burgener
Interview with Coach Glenn Pendlay

Happy Easter

Sweet Deal

This is why I think strength should be the foundation of training
Grease the Groove - Pavel T.
The Olympic Press - Bill Starr
Benefits of Grass Fed Beef

Welcome Back

This week coming back to training after sectionals has been a bit rough. Naturally, I got back into it slowly. I took Monday off, of course, went in Tuesday and took Wednesday off as well, mostly because Carlee and I went to get our wedding reception stuff taken care of. My calf soreness has finally gone away today (Friday) and I have no reason not to believe that the bag of chocolate covered pretzels cured me. This is what the evidence points to: Wednesday: calf soreness, Thursday: calf soreness, eat bag of chocolate covered pretzels, Friday: no soreness. I will test this theory out one or two more times before I publish it in the National Journal of Exercise Science.

Anyway, Carlee and I are headed to see a friend’s production of Les Mis tonight, we’re getting a new washer tomorrow and I’ve got stag tickets to sell. With that said, enjoy some articles that have been taking up space in my inbox.

HFCS and weight gain

Weston Price - Weight Loss

Gym People

New England Sectionals

Not sure exactly where I finished but I know it wasn't in the top 50. Tanner crushed me (which is awesome). Mellisa did a fantastic job and I couldn't be more proud of her, even though I had absolutely no impact on her training. She's headed to Albany for Regionals and earned it. It was amazing watching her snipe people on the sand bag sprints during the final WOD.
I ended up just getting 205# for the 7RM Squat Clean. I know that I could have hit 215#, maybe 225# with a belt. I will try that one again. My buddy Brian (the Viking), with a really tore up back, crushed all the workouts and if his back wasn't causing so much havoc he probably could have gotten a solid (and event winning) 245#. Yes, he's that strong.
Despite my lack of conditioning I had a great time. There were some really great people there and despite the propensity for douchie t-shirts, all seemed to be really nice and really supportive. I hope to participate next year. Who knows if I'll have any conditioning done beforehand but I know that no matter what I'll have a good time.

Day 1 Recap

WoD 1 - 11:10

WOD 2 - DNF by one rep - the whole foot on the box thing really through me off. I knew pull-ups were going to be awful (and they were) and that wall ball wouldn't be fun (it wasn't) but box jumps are usually my bread and butter. oh well, lots of people got the axe. At least I placed the best of all the DNF's.

Tanner crushed it today. 12:15 in WOD 1 and something in the 12's for WOD 2.

Melissa from CFW was even better than that. She's in 15th place going into tomorrow. She's doing great. Wish her luck!

Tomorrow will be a good time. At least I won't make a fool of myself (or maybe).

Prelims

Gave the announced WOD's a try. My conditioning is crap. That'll happen.
800m Run
30 Snatches @115#
800m Run
12:43

3Rounds
20 Box Jumps (24")
20 CTB Pullups
2o Wall Ball
13:00

7RM Squat Clean in :40
205# (opening with 215#)

At least I made the cutoff's. Let's see how I do tomorrow with a crowd.

March 20th Coming Up

Sectionals are right around the corner, next weekend, and with it should come the butterflies and nerves that I used to get before big swim meets. But not this time. I’m not sure why. Perhaps it has to do with the fact that I have been really happy about my training. It has been strength oriented and I never intended for this to make me the “World’s Fittest Man” (although I’m fairly positive that this is him). If I make it Albany, that would be great. If I make it to Aromas, even cooler (not that I could afford to go) but I’m not holding my breath and not about to get swept up in ‘Trial Season.’

Training has been going well. I’ve added some conditioning just so I don’t embarrass myself in Milford on the 20^th. After my reset I’m already back up to 365x5x3 which, while not easy, was relatively easier than the first time that I did it, so that’s a positive sign.

My plan is to follow closely to the CFFB schedule for this week and then next week my programming should look as follows:

Mon: SS A-Day

Tues: Heavy Met-Con (King Kong?)

Wed: Rest (and meet with the Reverend)

Thursday: Light Met-Con (something like “Helen”)

Friday: Rest, Skills, PNF

Saturday: Comp

Sunday: Comp

This ought to leave me plenty rested and ready to rock-n-roll on for the weekend. But if not, I won’t sweat it. I’m in a good place with my training.

Cape Cod in February

Carlee's running a marathon in Hyannis. I'm excited. She's going to do great and I'm really proud of her. While I'm gone, here's some reading to keep you occupied.
Building Athletic Linemen
Recovery 101
Cholesterol and Heart Disease - Weston A. Price

All Over Again

I’ve written about the importance of recovery before. True story. Seems though, that I didn’t take my own advice. My food was lacking (in quality, not quantity), my sleep was lacking (both quality and quantity) and there has been at most a minimal effort on my part for pre-hab, warm up and cool down. All of these variables on your training journey are 100% in your control. Avoiding sugar, grains and legumes is easy (I refuse to give up on dairy), warming up and cooling down can be done smart if given time and sleep can be controlled in two ways 1. Close the door so the misfit kitten isn’t a bother and 2. Go to bed a little bit earlier.

I failed at doing these things which is why, today, I am sad to say, I will be resetting my back squat back to 335. In order to aid recovery I have adopted a slightly different template* which should prolong the linear gains that helped me work up to a successful 3x5 Back Squat @ 385# (failure at 390).

It is now up to me to buckle down and focus. No more dilly-dallying after work. The schedule has to be get home (around 5), feed the cats, change and leave. I have to focus on getting my body ready (examples of warm-ups can be found here, here and here) instead of strapping on my shoes and putting a bar on my back and making sure that I leave enough time (and gas in the tank) to at the very least get 10 yards of inch-worms in. I am going to have to replace my row of Oreos with bacon and sausage (it’s the small concessions that make a difference) and some sweet potatoes for those conditioning days. I feel as though I can make those changes fairly easily.

The problem lies in the sleep (pun intended). As I’ve said, my kitten is a misfit who gets hungry at 12, 2 and 4 in the morning. Those of you with kids will sympathize, unless of course you hate animals, in which case I probably don’t like you. The other reason why sleep is hard to come by is my work schedule. I have to leave for work at 5:15 to be on time at 6. This requires, for me anyway, a 4:24 wake up time if I’m going to have enough time to fry and enjoy my bacon. This, combined with the fact that all of the good TV shows are on late at night does not support my sleep needs (8 hours nightly, just like Sesame Street told me).

For those people who are still with me, today is a brand new day. I’ve got 3x5 Back Squat at 335, a 50 pound reset. I will increase 5 pounds each squat workout in hopes of breaking well beyond the 390# barrier. Best laid plans, right?

*Monday - Squat + Press, Tuesday - Pull, Wed - Rest, Thursday - Squat + Press, Friday - Pull

Weston A. Price

2/7

Took a hike up to CFWatertown today. It was great seeing some of my buddies. In honor of the Super Bowl they held a CFF Total. Good Times. I didn't have a belt so the squat was a little bit off where I'd like it to be, but regardless, some solid poundage.
Power Clean - 265#
Bench Press - 265#
Back Squat - 405#
Dead Lift - 505#

2/6/10

Light Technique Day
Snatch 10x2 @ 165#
Clean + Front Squat + Jerk 5x1+2+1 @ 185#

Post Workout: Eat, eat, eat

2/5/10

Back Squat 3x5 @ 380#
Bench Press 3x5 @ 235# (repeated this weight because a. I missed two reps on Monday and b. because I didn't have a spotter.)
Dead Lift 1x5 @ 435#
Ring Dips 5x10 @ 1:30

Today was a big day. That 5 rep effort, when calculated to a 1RM thanks to Marune Muscle, is 428#, exactly 2x body weight. Now, that's far from elite levels (that would be 2.6x BW, or 556#) but still, a milestone nonetheless. Of course, actually hitting that number would be legit. What are you going to do?

Jesse Marunde's Recipe's

2/3 + 2/4

Back Squat 3x5 @ 375
Press 3x5 @ 165 (I did this again because I'm pretty sure I cheated last Friday with some knee bend)
Power Clean 5x3 @215
Weighted Pull Ups 3x3 @ 16kg


2/4
It's been a very long time since I've done a metcon. Even longer since a "can't hardly stand, shaky pen and not even my glasses can help me see straight.
How few sets can I do 100 double unders - 6
5x10 Handstand Pushups w/ 60 sec rest
From CFFB
Tabata Sledge Hammer Hits (12#) 13, 13, 12, 12, 12, 12, 12, 12
- Rest 1 minute -
KTE's - 12, 6, 6, 7, 6, 6, 6, 6
- Rest 1 minute -
Sledge Hammer Hits - 12, 12, 12, 12, 12, 12, 12, 12

Pretty knackered

Now, for some Marshawn Lynch

2/1/10

I had a great time at the Oly Seminar with Gary Valentine. We worked on some technique.


Back Squat 3x5 @ 370#
Bench Press 3x5 @ 235# (5,4,4)
Dead Lift 1x5 @ 425#
Ring Dips 5x10

1/30/2010

Today was a very long day at the gym. Gary Valentine came by for a terrific seminar and taught us learning progressions to the Snatch and Clean and Jerk. He is the 2003 World Masters Champion at 105kg. Wicked strong. He a had a camera and a TV that could play back in slow motion. It was nice to see what I do well, what I do not so well and what I certainly could use a lot more work on. I learned some new drills and to not be afraid to really dive under that bar. He teaches at Sacred Heart and is excellent at communicating his ideas and breaking these very technical lifts into bite size chunks that are easily digestible. I had a great time, but my legs are fried and it's only nine and I feel like I might pass out here on the couch.

Carlee and I did go to a tasting over at our Reception Site. We got some food, got some cards from vendors and got to see what the place looks like when it's not so nice outside. We met a lady who does cakes. Unfortunately they don't look like this...

1/29/10

Due to the fact that I'm 99.9% positive that I will do a lot of squats tomorrow because of the Gary Valentine visit I decided to take it a little chill today.
Back Squat 5-3-1 @ 370# - I will redo 370 on Monday
Press 3x5 @ 165#
Power Clean 1x3 @ 225# (same reason as squats)
Strict Ring Pull Ups 3x10
Kipping Pull Ups 1x20
30 Straight Over the Top Sledge Hammer Hits - NFT

Gluten in the Gut
Cordain on Gluten - really long, you might want to print this out and bring it to the bathroom

Go Get'em Tiger

(inspired by CFW's Lisbeth Darsh)
Lots of things can take you to the top of where you want to go. Most of them, in any venture require hard work, dedication and a will to get business done. In fitness they are as follows; sleep (quality and quantity), food (quality and quantity), prehab, rehab and stretching and of course, coaching.
You can go pretty far on your own. I've gotten pretty strong, quick, agile and, dare I say it, a decent Crossfitter on my own. I've been lucky to have some pretty great coaches over my lifetime. Brian Dorsey and Gerry Cournoyer for swimming, Doug Thompson in Water Polo. However, I've been doing this fitness thing on my own.
Lately, however due to scheduling, I've had the pleasure of lifting at the same time as Pam (aka the Pammer). She's a good coach, she's positive, she's knowledgeable and she understands my goals. I like to think that I help her a little bit too, especially in the olympic lifts. But the point is, with her help I certainly have gotten much stronger. You can only read so many books, blog posts and Starting Strength articles until you actually need somebody to tell you to "keep your chest up" and "drive with the hips."
What's cool is that coaching can be found anywhere for anything. Carlee runs for a great organization, TNT. They raise money for the LLS and have coaches that can scale their training for any level and any endurance type race. Not my thing, endurance, but a great organization, but also a great way to have an expert assist you in your goals.
I encourage you to find a gym with knowledgable staff and members and seek them out. Ask them to watch you squat, sprint, pushups, whatever. Get feed back to become the best athlete you can be. But don't forget to sleep, feed and water yourself properly. Those are important too.

1-27-2010
Back Squat 3x5 @ 365# (failed on 5th rep of last set)
Bench Press 3x5 @ 230#
Dead Lift 1x5 @ 415#
Dips 3x5 + 28kg
OH Situps 3x10 @ 25#

1/26/2010

Rest Day
so some reading
How To Burn Stored Body Fat
and Recipes from Food Renegade

1/25/2010

Back Squat 3x5 @ 360#
Press 3x5 @ 160#
Power Clean 5x3 @ 205#
Strict Chin Ups 3x8

Music Sunday - Wedding Edition

Songs that I want played at my wedding. Some of these might be hard to convince Carlee to say yes to. Might need your help

Damnwells - I've Got You
The Meters - Just Kissed My Baby
Ben Folds - The Luckiest
The Cure - Just Like Heaven
Badly Drawn Boy - Magic in the Air
Chuck Ragan - Rotterdam
Yeah Yeah Yeahs - Hysteric

1/23/2010

Back Squat 3x5 @ 355#
Bench Press 3x5 @ 225# - failed on 3rd set, needed spotter help on 5th rep. I blame it on no breakfast and rushing through sets (I was running late). Or, I'm a big ol' puss. You decide.
Dead Lift 1x5 @ 405#
Dips 3x5 +24kg

Apparently sausage and peppers is great any time of day. Had some in my morning omelet, just had some for dinner (thanks Paul B.). Delicious.

Let Me See That Thooooooong

Well. It finally happened. I finally ripped my pants. It started on Christmas when not one pair of the usually reliable 34x32’s that I got as gifts would button. Weird, I thought to myself. I justified it as the brands ran smaller or the more likely scenario that I’d eaten a lot before I tried anything on. Afterall, my “food babies” are legendary. Then, at work on Wednesday, as I was walking down the stairs, Eileen, the sweet heart who sits in the next cube over and bring my candy pointed out, “Eric, I think your pants ripped.” Shock. Awe. Mild embarrassment. These were nice pants too. A regular in the rotation.

I arrived home, went to pick up the kitten and **rip** went the pants, through the ass and down the leg. The pants were done. Oh well.

But I realized something this morning. A large rump is the sign of a magnificent athelte. My waist hasn’t gotten any bigger, afterall, my 34’s still actually fit. But take a look around. Find the best athletes and all of them have bodacious booty’s.

Larry Fitzgerald: bootylicious. Jose Reyes and Albert Pujols: stacked in the back. Carmelo Anthony: built like a brick house.

There is absolutely nothing wrong with having a butt that you can set your drink on. It just means that you’ve been giving your posterior chain some much needed love. What this means for me: I’m doing something right and no more “slim-fit” jeans. BFD.

Editors Note: I was eating a chipwich while writing that post

Paleo Homes?

Why You're Still Skinny

and the back lash

1/21/2010

Muscle Ups - 3x3 Continuous
Clean and Jerk - 10x1 @ 185# (reset)

January 20, 2010

3x5 Back Squat @ 345#
3x5 Press @ 155# (Pam caught me bouncing, uh-oh)
5x3 Power Clean @ 195#
3x8 Chinups

Jared Allen could outweight my disdain for Brett Farve to sway my rooting interest the Vikings way this weekend.


Jared Allen Loves Wranglers (trust me, worth watching)

Tuesday 1/19/2010

Nothing heavy today

Warm Up:
3x3 OHS @ 165#

Workout:
Box Jump - Max Height - 57", missed 59" because I couldn't stand up at the top, feet made it
Max Rep Pushups 3x 20X0 - 38, 28, 33
100 Sledge Hammer Hits (12#) - 2:56
3x10 Situps + 70#

Cool Down:
10 yards of inch worms

Value of Olympic Lifting for Athletes

January 16, 2010

Back to the gym after a fat-boy weekend

Back Squat 3x5 @ 335#
Bench Press 3x5 @ 215#
Deadlift 1x5 @ 395#
Dips 3x5 +20kg

Standards

Level 5 Strenth Standards as outlined by Eat Move Improve.
Dips + BW
Pullups + BW
Bench Press @ 1.9x BW
Press @ 1.2x BW
Deadlift @ 3x BW
Back Squat @ 2.6x BW
OHS @ 1.2x BW
Clean & Jerk @ 2x BW
Snatch @ 1.65x BW

Watch me go!

Friday 1/15
Back Squat 3x5 @ 325
OH Press 3x5 @ 150
Power Clean 5x3 @ 185
Chin Ups (Strict) 3x8

Saturday
Snatch - 10x1 @ 135# (Reset)
Food:
Double Power Barner (props to Owen's Deli)
4 Slices of 4-Seasons Pizza (Ham, Bacon, Artichoke and Mushrooms)

Shea's Triumphant Return

I haven’t been getting too much sleep lately. You see, Carlee and I adopted a kitten this weekend, and although she’s sweet and really playful and outgoing, she hasn’t learned that night time is “quiet, don’t bother mommy and daddy” time. So far this hasn’t been too much of a damper on my training (it’s only been three nights) but it has messed up in other ways. I’m obviously more sleepy, I’m forgetful (shocker, I know), I’m a bit shorter at work with co-workers and our supply chain and I’ve been getting headaches (granted this could come from a slew of other things, e.g. diet). However, I am waiting for the day when I’ve got 365# on my back and I just fall asleep. Whoops. I hope Shea figures this out quickly.

Brian St. Pierre's Grocery List
A Primer on Plyometrics
Why Speed Work is Necessary for Elite Endurance
Active Hip - Mark Rippetoe

You Don't Fuck With Arnold

The Novice Effect - Mark Rippetoe

Fire + Meat = Yum

I am conquering the kitchen. One meaty meal at a time. It’s been a pretty long time since I’ve cooked for myself on a regular basis, which I have to say is the way to go if you can somehow work yourself into that kind of situation. But condo life, you know, the kind of where there are mortgage payments to make has forced me back into the kitchen, much to Carlee’s chagrin.

My cooking background: none. I can follow recipes and may greatest trait, the ability to eat anything and everything is my weakness, I don’t always tell if something tastes good for other people, which is why I’ve been somewhat hesitant about making meals up on the fly However, the last two tries (New Years Eve and last night, Jan. 4) have gone pretty well. I crushed a chili that involved 3lbs of ground beef, 2.5 pounds of stew beef and some bacon (this filled the Crockpot to the point that it didn’t really taste like chili until the next day when I had more room to work with to add spices) and then last night I got creative and made some Curry Chicken.

I would like to add getting more creative in the kitchen to my list of New Year’s Resolutions. That’s not to say that I won’t use a recipe book more often than not but I ought to be trying things out in the kitchen. If it tastes bad, not big deal, choke it down like medicine and if the “meal” is too atrocious for that, the Chinese Buffet is a quick drive down the road. This could be a good thing. I’ll learn what tastes good together and hopefully have a repertoire of meals that I can whip up at a moment’s notice.

Note: this all gets negated if somebody wants to cook for me… Anybody?