Work Out vs. Training

     Good day folks, with keeping the ramblings going I have a few things on my mind. Nothing that earth shattering or even new... but all the same. Let's get rocking!

     Yes, it is the age old "are you working out or are you training" talk today. Some will say that if you have goals, then you're training. However, I would say that both have goals. The difference is what goals you set and how you follow them. Let's break it down now!

     Most people's work out goals are simple and vague like: "I want to get in shape" or "I want to lose weight". They can be a little more specific, but it boils down to the same thing. These folks may go to the gym with little to no plan. With their goal being so vague, it is very easy for them to give up or even convince themselves they've reached the goal. This can be a back and forth action of setting goals, "achieving" them, getting out of shape, and then setting the same goals.

     I'm not faulting people for these types of goals. In the end, they are getting into the gym. That is honestly half the battle in itself. Now if they will stop following bad fads and do some training... they would be set.

     Those training are the ones with set specific goals. These may be finishing a 5k in a certain time, squatting or totaling a certain amount of weight, or even sports training. Not only does this have goals, but a specific road/program to reach them.

     Folks that train like this also know that these goals come right away. A person can work months and even over a year to achieve just part of their goals. It is the drive for attaining all these small achievements that makes a person train so hard. They may hurt, sweat, bleed, puke, pass out... but they will not quit!

     So, what do you do? Do you workout or do you train? Whatever you do, I hope you are hitting goals and setting PRs. Post thoughts, questions, comments below... or just read and think about this. And BECOME UNBREAKABLE!!!

I'm back...

     That's right, The Rambles have returned!!! I've been wanting to come back for a long time, and I have finally decided to stop making excuses. Excuses are like assholes, everyone has one... and they stink. I'm hoping this bloggin will keep me on track with my training and my goals (more on those for another day).

     Right now I am sick, and I am above injured. Just did a CrossFit comp last Saturday, and not feeling to great about it (which is what I'll talk about tomorrow). I want to get back to my training, make new goals, and  %$^% smash PRs! Just like when you squat, when life smashed you down... you have to stand the hell back up.



I Am A Champion from Brock Weld on Vimeo.


     This is just my welcome back post, I hope all of my "follower(s)" will rejoin and provide some good comments, questions and insight. So let's get this started again, train even harder... and BECOME UNBREAKABLE!!!


"The difference between impossible and the possible lies in a man’s determination.”
     - Tommy Lasorda

Hump day review

     Hey people, back again. Back for another ramble, back for another training session, and back to see you smiling online faces... I think I see you out there.

Yesterday's Training:

Squat 1 x 5
Worked up to a set of 225

     This week is all about relative intensity. Since I'm severly low-balling my 1RM I'm staying around the 85%+ range. I'll hit one more set of 5 on Friday... then the real test begins. The first week of the Base Mesocycle! I'll let you know how that will all work out. Post any questions, comments and burpees below... and BECOME UNBREAKABLE!!!


Verizon 4G LTE - Weightlifter from Revolution Pictures on Vimeo.


*3511*

12.3, squatting and DOMS

     Good morning people. I hope you didn't miss me too much, it was a busy weekend and start of the week. However, this doesn't mean I haven't been getting some great training sessions in. So much so that I... am... sore! Let's see what we got.

Saturday's Training:

OFF

     It wasn't supposed to be off, but decided I really needed it.  After 5 days of taxing the hell out of my lower extremities I needed the moments off, especially if I wanted to tackle Open WOD 12.3.


Sunday's Training:

Open WOD 12.3
18 min AMRAP
15 Box Jumps 24"
12 Push Press 115lbs
9 Toes to Bar
Results - 6 + 23

     Sitting here now, my triceps are screaming! Not only that, but my shoulders and lats are a bit sore... but not as bad as the triceps. Delayed Onset Muscle Soreness, is going to be the word of the day.


Monday's Training:

Back Squat
215# 2 x 2
     Not too bad, and most of the week will be like this. "Relatively" heavy with low volume. Next day of training is Wednesday, and I can wait untill then! Post any question, comments or concerns below... and BECOME UNBREAKABLE!!!



OLY // SNATCH from NVR STOP on Vimeo.

*3511*

More than squatting too

     Hey people. I would have had a juicy ramble for you yesterday, however I got caught up in morning meetings at work. And when high ranking people talking about themselves... they talk a lot. Me? I just squat a lot. Here's what's been happening the last two days.

Thursday's Training:

Lunges 3 x 8
1st set - 135#
2nd set - 145#
3rd set - 155#

Split Jerk Racks (work to a heavy single)
- 135#
- 165#
- 195#
- 215#
- 235#
- 255#

     How a the split jerk rack work is this: The loaded bar is high up on the squat cage. You then get under the bar in a receiving split jerk position (arms fully locked). Then from there you stand  up. It work on recovering the weight from a split jerk, especially when your deficient there (like me).

Friday's Training:

Good Morning (work to heavy single)
- 95# 2 x 3
- 135# x 3
- 165# x 2
- 185# x 1 (add belt)
- 205# x1
- 225# x 1
- 235# x 1

     I have a good video of this attempt, and I'm pretty sure I got my torso parallel. It just goes to show how much stronger my lower back is than my legs. Oh well.

     So I still have one more day of training today. Yes, the Russians have me going 6 days a week this time around. However, next week is only 3. The problem is, this is just the intro week... then things get really crazy! Post any questions, comments and burpees below... and BECOME UNBREAKABLE!!!




*3511*

3 in a row

     Good morning everyone. No need to say good morning to my glutes/hamstrings... they've been awake and moving for the past 3 days. It's the price we must pay. Anywho, here's what happened:

Yesterday's Training:

Squat

165#  3 x 8
185#  x 5
195#  2 x 2
225#  x 1

     Actually, I did this wrong. I was supposed to do a different rep scheme. Not by much, but at least I had the weights correct. If you've been paying attention... that's 3 straight days of squatting. Now I get to follow this with 3 straight days of lunges (awesome). Stay tuned... and BECOME UNBREAKABLE


CrossFit Generation - Open - 12.2 from CrossFit Generation on Vimeo.

*3511*

Smolov

     Hey people. It's time to get back into the rambling. What better way to do that to put some crazy challenge in front of me... right? Well, let the Russian inside of me roar, we're about to go squatting!

     For the next few weeks, or 13, I'll be giving the Smolov Squat Program a go. What is this? Well it's the Russian version of Squat Hell, and not for the faint of heart (perfect for a Froshinator). Let me give you an idea on what is about to happen.

     Basically it starts with a 4 week "base-cycle". This will be preparing my body for upper levels of volume and intensity. You think a 5 x 5 is bad? How about a 4 x 9 at 70% of your 1 RM? That not bad enough? Then try to follow that up with 5 x 7 at 80%. Now we're talking! The 4 week gut check finishes with finding a new 1RM. Many brave soles that have attempted this walked away with a 50lb+ squat PR... and that's just 4 weeks in!

     After thrashing the body, it's time for some much needed physical and mental recovery. Thus, enters a 2 week switching period, focusing on speed, speed and more speed! Verture down Westside Barbell way and work on some Dynamic Effect lifts, Box Jumps and above Max Negative Squats (just the eccentric portion). These 2 weeks are not programmed, it's up to the lifter to make this happen.

     Now the final stage begins. Using your new found 1 RM you will keep the percentage very high in the "Intense Phase", lasting another 4 weeks.  Gone are the days of super crazy volume, like sets up 7 and 9. But say hello to an intensity like Chuck Norris' stare. You will eventually work toward 5 sets of 5 using 95% of your new 1RM! Can someone say, "&$^^%$*(%"?!... that's what I thought.

     Again, some poeple have walked off with a 100lb jump in their squats, and even a hefty increase in their Deadlift (without pulling once in 13 weeks).  I'll try to add in some upper body variation throughout the program, but looking through reviews many have dropped it all together, saving their engery for under the bar. Another to get ready for is eating, eating, eating. It will become my new chore. It won't be Paleo... but it will be calories. It's time to move some weight!

     So there you have it. Some craziness is in my near future. I'll be trying to ramble each day, so I can let you know of my training and progress. Feel free to offer words of encouragement, post questions/comments, or anything else you can think of. Lastly, today is my 1 year anniversay to my lovely wife. It was a great year (sans the 6 months deployed), and I can't wait for many more.

     Just Squat, hold the burpees... and BECOME UNBREAKABLE!



Daily Training - Test Week Jan 2012 from Santa Cruz Strength on Vimeo.


*3511*

Reset

     Hey again everyone, I've been UBER busy last week. Getting training in (others... not myself), wedding, parties, running around, and a lot of 4 am wake-ups. Now that is all finished, and I'm ready to get back to me. Here's me "plan"

     As I said before, I'll be making a bit of a switch to Powerlifting. I will do one WOD a week during the open (which starts today), but after that 5 weeks, it's all about the bar. Getting under the bar is a great way to force adaptation to heavier loads, especially for a beginner like me. Heck almost everyone is a beginner, or maybe a novice. You rarely run into an advanced or elite powerlifter unless you specifically search them out.

     I am not trying to become one of those, I just want to train. I will be squatting... anytime I see the barbell, coupled with pulling 1-2 times a week and alternating pressing movements 3 times a week. I'm not going to get fancy with accessory work or strength/speed waves. I don't need to complicated a program when just starting (and neither do you).

     So, I will try to get 3 or more rambles in a week. Some weeks will be better than other. I want to give you a sneak peak into what I'm doing, or maybe some other interesting facts I run across my journey. Keep in mind I just reset all of my lifts to basically nothing. Sometimes you must take a step back to move forward.


Yesterday's Training:

Squat 3 x 5 95lbs
Press 3 x 5 45lbs
Deadlift 1 x 5 135lbs
Starting Bodyweight: 165 lbs

     Now doesn't that seem easy? It really was. Even though its uber light weight, you still must be tight under the bar and deliberate with your movement. I'll be adding weight in a normal linear fashion untill I can go no further. So let the journey begin!



KRAFTAKT (CANON 7D) Trailer with Lou Ferrigno from André Rößler on Vimeo.


... and do burpees :)


*3511*

After the high

     Hey folks. Hope you read my recap of the 6th battle for the cup event. It was a blast, and I can't wait for next year. However, we've road the high of the podium place, and now it's time to make a decision. Is this my only shinning moment? Or is this just the begining?

     I'll tell you what it's time for. It's time to get strong! As much as I love CF, I have been bit by the Iron Bug. I think there's great things about CrossFit, I also things there's weird stuff, I also think there's stuff that could cause injury (and has). This is why we have launched Adamas Training. We want you strong, and stong first. We also want you conditioned... but not so much as it would hurt strength. We're not reinventing the wheel, we're basing this on proven techniques and proven programming.

     Enough rambling about that, we're going to be going live with that in just a week or so (I'll let you know). Now, about what I want. Again, I want to be strong(er). I don't need to over complicate this with dynamic days, assistance work... WODs. Simple linear programming will do. This means every day I get under the bar, I add weight. I add weight untill that is no longer possible to complete 3 sets or 5 reps. Then we can get crazier with the programming.

     How is this so effective? It's all about adaptation. If you want to lift heavier weights, you must lift heavier weights. Your body will adapt, that's its job! No one makes 50 lb jumps between PRs. This is a game of pounds at a time, and a 5lb PR is till a PR!

     Time will come again that I wreck my body all weekend long (can anyone say Battle for the Cup 7?), but if I want to hang with the big boys I need to big boy... I need to be a man... a strong ass man! So let's start moving the iron. I'm resetting all of my lifts in order to come back strong. And even though I'm handling weight that is almost 30% of my old 1RM, I will soon be handling over 100%. Patience, persistence and strength... that's all you need.

     Post questions, comments and thoughts below. As always, get under the bar, lift the weight... and do burpees!


Elitefts - Valentines Training Video from Elitefts on Vimeo.

3,2,1 GO!

*3511*

 

Battle for the Cup (scaled division)

     Good morning everyone, and happy VD... Valentines Day. It has been a long and busy weekend. My work week started with over 10 consecutive days of 4am wake ups, no voice, and three cups of coffee. Was it worth it?... Yes, absolutely. Now I write this two day past competition, my voice has recover... still waking up at 4 am though. Anyway, I bet you all want a recap. Don't let me keep you waiting.

     The day started early, waking up at 4 am... ugh. I got food, clothes and things together. Of course we still left late (my fault), picked up Libbie (CrossFit CWE badass) and headed to CrossFit TNT (with barely any coffee in me). I had seen WOD #1 on Thursday before the competition, but here's what I knew I had in strore for me:

WOD 1: The Triple Clean

Start next to a bare bar. After 3,2,1 GO run/walk to a stack of plates and clips, return them to your bar, load, and perform:

21 Hang Squat Cleans (hang starting below the knees) 95 lbs

Strip weights, return them to their pile, grab new stack, return to bar, load, and perform:

15 Power Cleans 115lbs

Strip weights, return them to their pile, grab new stack, return to bar, load, and perform:

9 Clean and Jerks 135lbs

Strip weights, return them to their pile, run back to your bar and time!

Time - 7:19

     This went a lot better than I would have imagined. I was dreading the HSC, especially starting below the knees. I thought that would have a good chance of making the low back tight for the rest of the WOD. A lot of guys said to just go all the way down to the floor, that it was easier. In warm-up I felt a lot more comfortable not doing that. I felt like my low back went soft if I went to the floor. It seemed to work well for me. Power Cleans were fine, almost unbroked (and should have been). Clean and Jerks were heavy. I really should have pushed it on this. I finished every one in singles and came in 12th place (unbeknownst to me).

WOD 2: Handstand Hold

Hold a handstand, against the wall for as long as possible. Butt cannot touch the wall and head cannot touch the floor.

Time - 3:34

     I was suprised how well I did on this. Unfortunately I was the very last heat and only went with one other person. It helped to have another athlete on the wall... I kept turning my head and watching him. This took my mind off the pain in my elbows. Still, I had know idea where I placed on this, someone said top 5. This was true... I walked away in 2nd on the event and second in the standing (still unknown to me)

WOD 3: Ring and Things

8 min AMRAP

10 ring pushups (rings even with a 20" box)

16 lateral jumps (over a pvc) 24"

Rounds - 7 + 9

     I think this marked the first WOD I really went 100% for. Mainly because the ring pushups were pissing me off. first 3 rounds were fine and all unbroken. I never had a problem with the lateral jumps (more recovery than anything), but the ring pushups got tough come round 4. Needed to break them up pretty good. I also transitioned to a very close grip, which rubbed my arms raw on the straps. However, with this narrow grip I was able to recruit a lot of help from my chest and my triceps, and even get a stretch reflex at the bottom (kinda like bench pressing). I struggled to come up with 14th in the event, dropping me to 3rd overall... and I still had no idea of this. I also had no idea that the 14th place I received would be my lowest placing WOD of the weekend.

WOD 4: Death by Deadlift Ladder

45 second to lift, 15 seconds to transition. Weight AND reps increased each round

1 @ 135lbs

2 @ 175lbs

3 @ 205lbs

4 @ 225lbs

5 @ 245lbs

6 @ 265lbs

7 @ 285lbs

8 @ 305lbs

9 @ 325lbs

10 @ 345lbs

11 @ 365lbs

12 @ 385lbs

13 @ 400lbs

14 @ 410lbs

Last lift - 5 out of 10 reps @ 345lbs

     This one had me excited. If you don't know... I love to deadlift. Unfortunately (against my wife's advice) I left my powerlifting belt at home. Luckily, a super cool dude at CrossFit South City let me borrow his. I saw guys pettering out at the high 200's and low 300 range. My goal was to at least get to 365lbs. However, I don't know what happened to the 345 bar... the crap immediately got heavy! Maybe it was the fact I did do 45 reps in the previous 9 minutes... that could be a part of it. Still (not known to me) I got 8th on this, and bumped into 2nd place overall.

WOD 5: Rope N' Run

4 rope climbs

2 mile run (in 20-30 degree weather)

Time - 14:35

     This was the start of day 2. They announced this the night before online, so I already had an idea coming in on what I wanted to do. Now I knew I was in 2nd, by only 10 points. I had a fire inside... I wanted that podium. With the 6th WOD unknown I knew I needed to do well to keep my place. Seeing the Rope climbs made me jumps for joy. I may not be the strongest guy out there, but I think I have some pretty decent technique. It held out well for me. I hit the top of the 4th rope climb at 1:04 and I was out the door about 20 seconds later. That means I ran my 2 miles in about 13 minues... 6:30 mile split was good for me. My plan on the run was to catch as many people possible (since it was a heat running every 5 minutes) and never get passed. Also, I had heard a lot of people spinting it out on the final turn... so I decided to sprint it out on the turn before that. It seemed to go well, as I got 2nd in the event and retained my 2nd place overall.

WOD 6: Chipper

Complete as many points/reps possible in 10 minutes (680 points possible). Each movement has a max rep count you can achieve for points.

15 Snatches @ 135lbs (8 points each)

15 Ring Dips (8 points each)

20 Pullups (5 points each)

20 Dumbbell Thrusters @ 35lb (5 points each)

30 Toes-to-Bar (3 points each)

30 Kettlebell Swings @ 55lbs (3 points each)

60 Box Jumps @ 24" (1 point each)

Points - 568

     So, right off the bat I knew I would have trouble with that Snatch weight. Sadly, it's my current 1 RM. Matt (from CFe) and I went to warm up on the bar. We could both hit 125lb split snatches, so we came up with a game plan that worked awesome! We turned the WOD into 3 mini-WODs that looked like this:

1 Snatch attempt (which I got!)

5 ring dips

10 pullups

5 ring dips

10 pullups

5 ring dips

1 snatch attempt (which I got again!)

2 rounds:

15 Kettlebell Swings

AMRAP Toes-to-Bar (12 & 18)

10 Thrusters

AMRAP Box Jumps (52 out of 60 completed)

     This went exactly according to plan. GSkell was coaching me on what to do next, which I followed to the T. This was a tough WOD, and I fought tooth and nail for a 6th place... keeping me in my 2nd place overall!!!

     It turned out to be a great weekend. Day 1 was a rollercoaster of highs and lows, and unknown placement. Day 2 I actually saw the prize in sight, and I wanted it bad. Who knows, If I had Day 2's mindset on Day 1 I could have done better. However, I can't take away anything from the guy in first. He was strong all the way around, who only had one finish in the double digits. The athlete in 3rd was an outstrand guy, and can't wait to compete with him again. In fact both of these fellows have been doing CrossFit for 4 months! I have years of this under my belt now! They are going to be a force to be reckoned with. I have to thank my wife for being there for me (even when I wasn't a joy to be around), GSkell, Liner, Matt, Ginger, Tom and all the CFe crew! 

     Now I will take a week of recovery before really getting back to my lifts. I will fight harder now to become stronger and more powerful. Who knows what's next for me. Maybe 1st place? Maybe moving to the Rx division? We'll see in just another year. So get yourself motivated, put some effort into it... and do burpees!!!

TNT Weekend from CrossFit Ironman on Vimeo.

3,2,1 GO!

*3511*

The last week

This is not what I mean when I talk about training.

Friday's Training:

Seated Box Jumps (to 30" box) 8 x 2 every 45 sec.
Completed, and need to go higher next time

Barbell Lunges 95lbs 3 x 8 (each leg) 1 min rest between sets
Wanted to do Russian Split Squats... but that day will come. I don't need to get that fancy right now

2 min AMRAP (5 sets)
2 Bodyweigh Power Cleans (165lbs)
25 Double Unders
*1 min recovery between rounds*
Round 1 - 3
Round 2 - 3
Round 3 - 2 + 24 DU (that was a bummer)
Round 4 - 2 + 21 DU
Round 5 - 3 + 2 PC (Gave it everything I got)


Saturday's Recovery

Epson Salt Bath
Drew a hot bath and put in about 2 cups of Epson Salt. It's supposed to do wonders for recovering and helping with sore muscles and strains. I did feel a difference but, honestly, not as much as the ice bath. Next week... I'm thinking Contrast Water Therapy.

Sunday

Rest Day

Yesterday's Training

Got to travel down to CrossFit Central West End. One, we grabbed some spare horse stall mats that they had left over, and two... get some training in! Here's what went down:

Back Squat 175lbs 5 x 3
Completed, but took a lot of cues from watching eyes. I'm thinking I need to move to a high bar position.

3RM Good Morning
200lbs!
These felt really good, like I was in a great position. Not feeling anything at the moment.

3 Rounds For Time
12 Lunges 115lbs
9 Power Cleans 115lbs
6 Pullups
Time - 4:15
I took the WOD with a great training partner, Michael Libbie. He was definitely was ahead of me after the 1st round. Jump to the last round and he was on Power Cleans when I was on my 8th  Lunge. However, he was doing singles. So, I dropped my bar at 12 and went right into 9 unbroken Power Cleans. I think that work last week on pulling helped a lot. 115lbs felt like air (as it well should). Anyway, I got to the bar half a second before Libbie and that put me one second ahead. I couldn't have pulled out that time by myself at home.

3 minutes in front leaning rest
5 minutes later I held the pushup position for 3 minutes. Sounds easy? You'd be suprised what a killed cash out this actually is.

Heavy Single Squat
Anne suited up and prepared to spank me on some back squats... which she did with ease. We started at 135, jump t 185, then 225. I bowed out after I missed 255 and Anne grinded it up (for a PR match). As rough as 255 looked, she then moved 265 like soft butter... nothing like a good PR!


     So that's what I've been up to. Obviously, my training involves volume. I think it's been paying off, because I've felt like I've been moving better and faster. Luckily the 2-day-on, one-day-off, 2-day-on, recovery day, rest day seems to work well for me. This is the begining of the 3rd week, and I think I will stick with this untill the competition in February. So get ready for training, stick with it... and do burpees!



Crossfit Nordic. Promo. 2012. from Love Strandell on Vimeo.

3,2,1 GO!
-------------------------------------------------------------------

Still going

     Morning. I think it's morning... I don't know, I've already been up for about 5 hours, so what I can say for sure is that the sun is up. Aside from being on my 4th cup of coffee, I'm going to try to ramble for you a little bit. Let's see what I got.

     We're just about 1 week in to the new year. I just want to see how everyone is handling it? As you can see I've stop throwing out excuses and been training normally. Now if I could get a normal sleep schedule I'd be even better... but it's all one thing at a time. But enough about me.

     What have you been doing? Have you been motivating yourself? Have you been giving yourself excuses? Did you let the new year not even effect you? I know January 1st is an arbitrary date, but it's a big jump start for a lot of people (including myself). So again... what have you beein doing?

     Posts training, goals, questions and comments down below. I get some sleep come tomorrow morning so I may have a worth while ramble for you (I said might). So stick with me, keep training... and do burpees!


The Fittest Games 2011 Recap from The Fittest Games on Vimeo.


3,2,1 GO!
------------------------------------------------------

Yesterday's Training:

Push Press 3RM

155lbs
Not happy with that at all. my 5x3 used to be at least 165. I need to accept the fact that I'm resetting and not let it get me down. It's been tough, but it's what I have to do.

Dips 3 x AMRAP (plenty rest between attempts)
- 18   - 15   - 14
The funny thing was I had to do this on my outside deck doing the dips in the corner. Luckily it was very nice out yesterday. I'm pretty ok with those numbers. I was shooting for double digits at least, so this was good.

4 rounds (not for time)
10 hand-release pushups
10 1.5 pood KB Hand Power Cleans (5R/5L)

*3511*

I'm back!

     Happy New Years. 2012 is just begining, and so does a whole bunch of training at the Adamas Training site (my garage). We have a lot to look forward this year. A whole lot of competitions all year long, opening up personal training in the garage, and getting stronger/fitter/faster. Doing so means I can't slack on rambling, so I'm going to try to be doing some good research and giving you guys and gals (or others) so meaty posts... but not necessarily today. Let's just get after it!

     With the new year, the one big tradition is the dreaded New Years Resolutions. The top resolution (and I'm basing this on no research) is weight-loss or just getting back into the gym. So all you Globo-Gym goers will notice an increase in population, probably just for the month of January... then it's business as usual. Why the hell is this?!

     It's time to stick with it, don't quit, and get the results that you want. Make reachable and obtainable goals. Put together a game plan, or find yourself a coach. Find a way to motivate yourself, and not let things slip by. So how about we talk a quick little bit about goal setting this morning? ... it's rhetorical, I'm going to talk about what I want.

     This is basically our first step. It's hard to say there is such thing as a "wrong goal"... but I don't want to hurt anyone's feeling. A "good goal"  would be something that we can accomplish, but not without applying a little bit of work toward it. Sometimes a more strict goal can be more dishartening. Example:

"I'm going to lose 20 lbs by February"
vs.
"I'm going to train to lose a weight each week"

     The first one is a clear set goal, with a number attached to it. This also has two possible outcomes: 1) you reach that goal, and all is right with the world 2) You don't hit your number, and now you feel like you failed, and do not want to continue. No bueno, right? The second goal, being more vauge, is actually an obtainable and reachable goal. For one, your telling yourself you will train, meaning you must do work to reach your goal. For two, you don't assign yourself a number. So, if you lose 1 pound or 10 pounds you have reached your goal. This will keep you more motivated to keep training, and keep meeting your goal.

     As always, I want you to think about your training. Think what you want out of your training. Is it for weight loss or weight gain? Do you want to be stronger under the bar or faster on your feet? Are your training for competition, or do you want to look good naked? Post thoughts, comments, questions, and goals down below. Get ready for the new year, get set to reach goals... and do burpees!



Motown CrossFit from Mike Doyle on Vimeo.

3,2,1 GO!
------------------------------------------------------------

Yesterday's Training:

Deadlift 3RM

365lbs

For these I made sure to have a dead stop between each rep. I could have gone heavier, but I really didn't have the plates to do that at the garage without making a 20lb jump. I might have made that too, but it seemed like a good stopping point

+ Accessory Work:

- Barbell Step-ups to 20" box 95lbs 3 x 15 (each leg) :60 rest between sets
- Barbell Reverse Curls 65lbs 3 x 12 w/ minimal rest (don't hate)
- immediate transition to: plank hold :60 x 3 (perform 25 air squats between sets)

The accessory work was tough. 15 reps each leg on the step up was pain. Curls were fine (don't hate), and the plank hold was an excellent cash out. If I didn't have a 4 year-old jump on my back at the same time, it really wouldn't have much trouble.

So this is interesting, we have a Powerlifting meet at the end of March, but the CF TNT competition is coming up begining of February. I'm working on raising my strength, and using accessory movements as a work/rest interval type work. We'll see how preparing for multiple things work out.



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Planking

     Good morning guys and gals. Just a matter of days till X-mas. Just wanted to let you guys know that this will be my last post till after Christmas. It's about to get busy, as you can well imagine, and I don't want to fool myself or you folks that I can throw down some daily rambles. So I'll just stop stalling and get to it.




     Did you check out the video above? Well it's 54 year old George Hood holding the plank position for 1 hour 20 minutes and 5 seconds. Impressive much? I believe so! I mean talk about solid core strength. Seeing as how the first record was set at about 19 minutes, the moved to 32 minutes, then 36, and (prior to George's record) about 50 minutes. That means the record was broken by 30 minutes. So, how does someone get to this.

     It's reported that George spends about 7 hours training. 90 minutes are spent practicing the plank, then he finishes it off with a nice easy 200-400 pushups, about 2,000 sit-ups and crunches... oh and finish it up with about 4 hours on the bike. No one can say that George wasn't prepared for his record breaking feat.

     One thing is also for sure. Aside from being physically prepared, George had to be mentally prepared as well. You can see in the video that George is in some serious pain. Just like a CrossFit WOD can bring the pain, you have to be mentally strong to push through. Hell, anyone that's held  a plank position for 3-5 minutes things can get a little spicy.

     All I'm saying is were all trying to be our own personal George Hood... physically prepared and mentally ready for a challenge. We're preparing ourselves for any challenge that comes along. Post any thoughts, comments or questions below. Be motivated, motivate others... and do burpees!

3,2,1 GO!
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December Burpee Challenge:
22/31 Completed, 253 Burpees Total

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Challenges abound

     Good morning everyone. Sorry I missed you all yesterday. It was a busy day of playing Navy at the Air Force Base (confusing isn't it?). Anyway, work looks light and I can't miss another ramble... I only have so few left for 2011! So let me stop wasting time and get going.

     So, I wanted to wait to tell you all my plans. But I just can't hold back. I have a self imposed challenge (no... it's not burpees)! Every week, and I'm shooting for every Wednesday, I will perform Grace... all year! That is 52 Grace's. I can make it heavy Grace, scaled Grace, Tabata Grace, or whatever. As long as its 30 Groung-to-Shoulder and Shoulder-to-Overhead. So... ya, we'll see how it all goes.

Not you Topher... I'm talking CrossFit here!

     I tell you this because of the impending holidays. No, I don't mean  Christmas (who care about that), I'm talking about the New Years! Now I've asked what your goals are, and we've gotten some great ones out there. Things like this Grace challenge is just that... it's a challenge. My only "goal" through this is to survive.

     Throughout the year the Rambles will be throwing out plenty of challenges. Right now we're in a burpee challenge, but we have a lot more out there to do. So my question is what kind of challenges would you like to see? Also, does anyone want to try to hit up the Grace challenge with me? Post thoughts, questions and comments below. Get ready for challenges, be ready for life... and do burpees!



"TEXAS! Yeah Texas! And We Had Some Fun..." ACOIII Promo from Bougie Photography on Vimeo.
3,2,1 GO! -----------------------------------------------------

Yesterday's Training:

Rest Day


December Burpee Challenge:
21/31 Completed, 231 Burpees Total

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Make it through

     Well, hey again everyone. As you may notice, things are changing at the rambles. Soon we may be having training opportunities available. More info will come when things are a little more concrete. If you hadn't see the FB post, I do need your ideas for the name of the garage. Lot of good ideas so far, but I haven't chose anything yet. Anyway, let's get rambling.

     Christmas is just a hands count away now (that's 5 days), and the days couldn't be busier. I know many of you experience this as well, and its hard to get a WOD in. Sometimes you tell yourself moved the tree or wrapped presents for time. Maybe its a bit of a joke, but you may use that as an excuse for your WOD (I know I have).

     Just think about it for a second, you have the whole day at your disposal. You can't tell me that it's impossible to WOD it up. I'm not saying you need to grab your oly shoes, bring your post-WOD meal and find your nearest box. There's plenty you can do at home, just to keep the body moving this holiday season. Maybe you can drop down for 10 burpees every hour your awake. You may look like a weirdo if this goes down at your local whole foods store. But, if I saw it, I wouldn't judge you.

     All I'm saying is you don't have to limit yourself and give in to the holiday season. Have any of you experienced this? Do you have any good tips to survive the holidays? Post any ideas, thoughts, questions or comments below (including garage name ideas). Any be prepared, fight the urge... and do burpees!


CROssfit from Sandro Erceg on Vimeo.

3,2,1 GO!
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Yesterday's Training:

Rest Day
Long day, I'll hit it today.

December Burpee Challenge
20/31 Completed, 210 Burpees Total

I want yours

WODs for Bemis from Full Squared Productions on Vimeo.

     So, here's today's homework assignment. I love to find videos like this. To see communities come together for support of one person or one common goal is always inspiring. I want you to do the same. Find and post links to some of your favorite inspiring videos. Maybe it will inspire you to do something great. Find 'em, post 'em... and do burpees!

3,2,1 GO!
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Yesterday's Training:

Rest Day


December Burpee Challenge:
18/31 Completed, 171 Burpees Total
In two days we'll break the 200 barrier

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Who let the Goats out!

     Morning you party animals... or you WOD animals. Either, I'm sure, is appropriate. We add another day to the burpees and another rambles closer to 300 posts. I won't get this by the end of the year unless I start doing two a days, and I don't know if my recovery is good enough for that. Anyway, let's get moving.

     Ok, so yesterday I asked what your favorite and least favorite movements are. Obviously, in CrossFit, the lists of horrible movements (or goats) tends to be a lot longer. Yes, I could do double unders till the cows came home, but I wouldn't be doing myself a good service.

     Why is it we hate to do these ""goat" movements? We suck at them, that's why! Don't sugar coat it. I hate doing Overhead Squats for many reason, one of them being that my quads have the consistency of a pack of twizzlers left in the summer sun. So, I avoid them like dairy. Doesn't mean that it's right though.

     We should practice what we suck at. You hear this from interviews from fire breathers and Games competitors. The best way to get better is to make your glaring weakness you best movement in the whole world! It means we must train, and it means we must practice. We have to strive to be Herculean in all of the 10 General Physical Skills. We have to be more awesome than Dean Martin if we really want to capitalize. If you don't get that last refernce ask your parents... so they can ask their parents.

     Listen, one of my favorite ways to grind down weakness' is to program a couplet with something that I can knock out. Throw some box jumps in with any Olympic movements. Jumble up Deadlifts with ring dips. Combine Kettlebells with Barbells. Whatever you have to do to fix the problem is what you have to do. That way where you may be down and out being chewed up by your goat you can complete what's in you wheelhouse (that's good) with ease!

     As always I want you guys to think of smarter ways to train. Experiment with ways to get better. Anytime you get in and out of chair, do so on one leg (to work toward a pistol). The world is your Plaeo oyster. Post comments, questions or thoughts below. So train hard, kill you goats (metaphor)... and do burpees


So this is how Santa gets it done!


Father X-mas from Heikki Slåen on Vimeo.

3,2,1, GO!
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Yesterday's Training:

Rest Day
I had a WOD planned, but I was all but dead after the hero WOD Wood the other day. Figured it would be smart to recover before another session with some training partners later today.

Got to give a shout out to the wife. She put together some brauts with all types of veggies in the over and served them with grilled potatoes and onions... heavenly!

December Burpee Challenge
14/31 Completed, 105 Burpees Total

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Just think...

     Hey guys and gals. I'm not going to start off with saying a whole lot... I just want you to watch this video:


The People / The Cause / The Battle: AC^2 2011 Part 1 from Full Squared Productions on Vimeo.

     Now I want you to think. Think about people much worse of than yourself. This could be someone you know, or someone you never met. Just think, that what we do in CrossFit, and the pain we inflict on ourselves, is nothing compared to other peoples suffering. It's the holiday, the time we think of others. So the next time you physically and mentally beaten down, you can finish... you will finish... do burpees!

3,2,1 GO!
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December Burpee Challenge
12/31 Completed, 78 Burpees Total

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Goals

     Hey again people. Sorry, an emergency occured yesterday morning. Sorry to say, emergency trumps rambles... it'd be pretty messed up if it were the other way around. Anyway, sit down, enjoy a burpee or two and lets begin.

     Yesterday's post... the post from two days ago was a foreboding ramble about the questions we must ask ourselves about our training. It's aim was to get you motivated to want to go out and get it! To go out to find a barbell and *&% it up!!! If I didn't do this... my bad, we'll just have to try again.

     Well, today is all about throwing some goals out there. Whether its to increase your deadlift, lose weight, or decapitate a rhinoceros. Just like around this time last year, we're about to throw down some goals! Here's what crazy ol' man Frosh as been cooking up:

- Back Squat 3 big wheels (315lbs)

- 3x bodyweight Deadlift (495 lbs)

- Press and Snatch Bodyweight (165 lbs)

- lose body fat while maintaining weight (I got some post-deployment pudge)

- Enter more competitions (CF, Powerlifting, Weightlifting, races, etc.)

- Coach my ass off!!!

     Ok, so (just like last year), I have a lot of heavy lifting goals. Strength is still my weakness, and I really need to hammer that in. Which means I'm really going to have to spend a lot of time in the 3 to 1 rep range on some large weight (large to me anyway). But that's my goal. So a lot of my training may look similar to my time on deployment. Honestly, it's what I need.

     What about everyone else? I saw yours Greg, now I need to hear a few more. Let's push each other, let's motivate the clan, and let's set some PRs like there's no tomorrow (2012 is coming... it may be true). So post goals, thoughts, questions and comments below. Get motivated, train smart... and do burpees!

CROSSFIT TRACY from J. Vera on Vimeo.

3,2,1 GO!
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December Burpee Challenge
4/31 Completed , 10 Burpees Total

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