Lessons

Reggie Bush must do CFFB.  That’s got to be the reason he’s the NFL Running Back with an actual Six Pack.  Since jumping on board (and temporarily off Mike’s Gym) I’ve gotten my abs back.  It certainly isn’t the quality of food (I’ve been downing Muscle Milks to make up for the lack of protein) so it must be the quality of the work done in the gym which is all because of the quality of the programming.   I’m happy with the results that I’ve been getting.  It’s been a struggle and an adjustment to actually doing real conditioning but I can’t argue that I haven’t been getting more powerful, especially in the upper body where I was proportionally weak during the Oly-lifts year. 

Another reason for my resurgence is that the quality of my warm up has increased ten-fold.   I’ve been alternating between a warm up taught to me by Neal from CFBoston that I learned at the Glassman Q&A and also Dutch’s warm up which is posted below.  Getting my muscles loose has been a great help in that I can hit the WOD’s hard immediately rather than get warmed up during the first round.  Also, working up to 315# singles of back squats during the warm up regardless of SWOD or DWOD really gets all the large muscle groups in my body fired up. 

So, the lessons learned: actually warming up is good and conditioning gives me my abs back.  Good to know.

FGB

It's been a long time since I posted the results of a workout.  But I feel that it's time to let you, my faithful readers (reader?  anyone?) that I just posted a solid 367 on Fight Gone Bad.  Certainly, you may think, that that's not a terribly great score.  Solid, certainly no disrespect, but not a score to put n the history books.  To which I will reply, "Go fuck yourself."  This score comes after strictly strength training for a year, a two week hiatus and working off of the CFFB site for just a couple of weeks.  My time modalities aren't 15 minutes of work, rather they are in 15 second range.  This is a big deal.  This implies, at least through the small test sample of one, that training for strength my be the most important inlier for metcon success.  Put it this way: if 75# seems light to you, you can do more reps.  If you are used to cleaning 275# then 75# SDHP's are a breeze.  This isn't to say that a typical intense workout in the 20 minute range all the way through 180 minutes should never be done nor does it have benefits, but I would argue that increases in strength can't hamper those abilities and should be done more frequently to gain strength and maintain metcon "awareness." 

For people who wonder what Oly-Lift Training looks like, below is a video of the Korean National Team from December 2008

Thursday 7/2

Phew.  A 4-day weekend coming up full of red meat, beer, birthdays and AMERICA!  

WoD:

Power Clean + Clean 10x @225#

Clean Pull 2x3 @ 295#

Clean DL 2x3 @ 315#

10 Rounds

3 DL (315#)

6 Ring Dips

9 KTE's

10:47

KTE's got the better of me

Listen to Me

Apparently I’ve lost some credibility.  Between the copious amounts of food that I eat plus the bad rap that fats and red meat get (Fuck you whole grains) people looking for advice have stopped coming to me for fat loss/fitness advice.  This used to not be the case even if I really had no idea how I actually did it.  When I was at a buck and three quarters soaking wet I was asked how to stay lean and I could always respond by saying something along the lines of, “I eat quality proteins and veggies with good fats mixed in” forgetting the 4-6 hours pg pool time each day.  I was trusted and believed in because of my skinniness (read: scrawny).  However, the amount of food I eat and the fact that I have a hard time gaining weight has been misconstrued, by some, as awesome genetics and that I can’t be a resource on healthy eating.  Bollocks

I must have been asleep because the formula seems to have changed in the minds of the non-enlightened.  This is bad because the nutritional problem always has the same solution.  Given the goal, whether it is weight loss or weight gain, the answer is always “eat quality proteins and veggies with good fats mixed in.”  The question, dependant on the variable (lose weight, gain weight, athletic progress), is the quantity.  A person trying to gain weight should eat the same foods and food quality as somebody trying to lose 10 pounds for beach season, however in different quantities.  I don’t expect the girl who sits next to me at work to eat a half dozen eggs for breakfast every morning but when I hear her say that all she’s having for breakfast is a South Beach Bar and an apple for lunch I shudder.  I know it’s not my place to jump in and scold (read: gently suggest) that she should eat some more meat or that she should learn to squat and dead lift because it’s her prerogative to hop on the elliptical for a couple hours and at least she’s decided to exercise (she doesn’t need to lose pounds, btw) which is more than most people ever do.  But the fact that there is so much false information floating around is a crime.  It’s a shame.  Thankfully I’m getting big enough that people stop asking me for advice on being skinny (although that was never the goal, just the result) but they really ought to. 

Training Youth

Measuring Weightlifting Performance

WoD

2-pos Snatch - 10 sets at 195

MetCon (from CFFB)

Complete 5 burpees and perform max rep 135 lbsthrusters on the minute.

The goal is to complete 25 total thrusters.

*At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 25 total thrusters

5 minutes

Saturday 6/20

WoD:

21-15-9

Push Press (135)

Ring Dips

Burpees

Row (Calories)

13:00

Post:

Taught some peeps to play Watermelon, which my be the greatest kid game of all time (the only competition it has is SPUD and 4-Square)