The sport of lumberjack hands! 12/30/13

I think we all know where I stand when it comes to wearing gloves when you workout... it's totally cool, but make sure you keep your matching purse close by to really tie the outfit together when others look at you!!!

But seriously... alot of you do like to wear gloves to protect your hands and I came by this product the other day that I think most of the ladies would find intriguing.

They can be found on Amazon and are called Fit Four Gripper Gloves. Don't worry... I'm pretty sure you can get a Michael Kors purse to match because I bought one for the wife for Christmas! Another quick fix that I have seen is too take a yoga mat and cut up in little squares to hold in your hands when doing a workout that involves a ton of pullups or toes-2-bar. These are just ideas to help you along with you workouts. The last thing anybody wants is to rip their hands open. Trust me... it sucks and it usually affects your workouts until it heals. 

This brings up another similar topic we need to cover. We all get small injuries here and there when we are working out. It happens... it sucks... but sometimes you just need to take it easy and let your body heal. The great thing about CrossFit is that we can scale anything to make sure you get a good workout. And even though you all think we are awesome coaches, you have to remember we aren't mind-readers. So don't be afraid to speak up and let us know what's going on, that way we can help you out. 

Today's training:

AM sesh-

Snatch - 180x2, 190x1, 205x1

Clean and Jerk - 215x2, 225x1, 240x1

Metcon - 4rds

5 burpee muscle ups

10 OHS@135

400m row

Time: 18:47

PM sesh-

Metcon- "Rankel"

20min AMRAP

6 Deadlifts @225

7 Burpee pullups

10 KB swing @70

200m row

Score: 7rds +1 rep 

It's going to be METCON CITY for the next couple of months until the Open. I also hope you all will join me in growing or continuing to grow your 2014 "Open Beard". Only good things can come from having an "open beard"!

#Mamaalwayssaidstupidisasstupiddoes

Training Log

Friday's Training log: 12/27/13

Back Squats x 3: 135, 155, 175, 195, 215, 225, 245, 265, 285

Hang Snatch (below knee): 165x2, 180x2, 190x1x3

Hang Clean (below knee): 200x2, 215x2, 225x1x3

Snatch balance: 4x1 (135, 155, 175, 185)

Metcon:

800m Row

10 front squats @135

10 push press @135

400m row

15 FS

15 PP

200m row

20 FS

20 push jerks

Time - 15:35

Saturday's Training log: 12/28/13

Back Squats x1: 135, 155, 175, 195, 225, 245, 265, 285, 305, 315, 335

Snatch: 135x3, 155x2, 165x2, 180x1, 190x1, 205x1, 215x1, 190x2

Metcon: 

10 Mins to complete "Karen" (150 wallballs)

-then-

2 min AMRAP of HSPU's

Score - 9:44/33

New Oly's and Nanossages!!! 12/26/13

So my lovely wife got me some new Reebok Oly lifters and Reebok Nanossages for Christmas. I already have the Adidas Adipower Oly's but I am definitely a fan of the Reebok lifters. One of the biggest things I noticed was that the Reeboks were more snug around my foot. During all my lifts there was no play in the shoes especially when doing split jerks. The way the shoe is designed you can really tightened down the tongue of the shoe around the foot with the velcro strap. The Reeboks are also much more light and flexible which feels like somebody already broke them in for me. The U-form technology forms the inserts around the bottom of your feet and helps to make the shoes feel custom made. All in all they are much more comfortable which allows me to be more comfortable during lifts, which in return leads to more successful lifts! Now on to the Nanossages... make fun of me all you want!! I wanted them, I got them, and I love them! Its like walking on little thumbs constantly pressing into the bottom of your foot as you walk or stand around. After two hours of lifting and jumping, they were just what my feet needed. So do it... drink the koolaid, pick up a pair and thank me later!

Now on to training for today...

Back squats x 3: 135, 155, 175, 185, 205, 225, 245, 265
Clean and Jerk: 5 x 1 (215, 225, 235, 235, 235)
Clan Pulls: 4 x 2 @315

Metcon:
12 min AMRAP
1 muscle up
1 clean and jerk
20 double unders
2 muscle ups
2 clean and jerks
20 double unders
3 muscle ups
3 clean and jerks
20 double unders.... so on and so on until time runs out
Score: 5+11

During the WOD today I realized that I was lacking a little mental toughness today. I could have done more, I should have done more, but I didn't. I was breathing heavy, it was uncomfortable and I wanted to take a break. I was content on just staying with everyone else doing the WOD. Tomorrow is another day and hopefully another WOD so I'll make it a point to pass out before taking a break.

What goes through your mind when you want to quit? What pushes you to keep going? Do you have a crutch that you rely on during your WODS (such as chalking up alot, drinking water, walking away from the bar)?

#beardstrong

Merry Christmas Training

Merry Christmas to all of you. I am so grateful to have all of you involved in my life. You may not know it but I wouldn't be in the position today without the lot of you. I've been blessed this year not only with good looks, an awesome beard, and incredible gains, but most importantly the community that I am apart of. I do focus alot on my own training, but I get more satisfaction from the progress of you all. When you get PR's or you kill a workout I feel like a parent watching their kid score their first goal! I may have had a tear in my eyes a few times, but you'll never see that!

Anyways, back to training...

Today was CRAZY!!!

Back squats: Max effort @ 315 (11 reps)


Power clean + Power jerk: 75%, 80%, 80%+x3 (195, 215, 215, 215, 225 but failed the jerk)

Power snatch + Snatch: Same percentages (165, 180, 180, 180, 190 Failed)

The gym did this crazy workout called "12 days of Christmas". GTS (Google that S#@T!) or check out www.crossfitbarracks.com. After watching 5 different classes suffer through this workout, I'm not going to lie, no part of me wanted to do this.... sooo... I didn't. Truthfully, I ran out of time. But, I sincerely applaud all of you who suffered through that crazy WOD!

The new year is coming up so I want you all to make sure you are setting those NEW YEAR'S RESOLUTIONS!! We are going to work hard to knock those out so you better get ready!

Enjoy your family and friends and be nice to others! We'll check back in after Christmas, so be Merry and Smile! I love you all!

#shoutouttomywifebecausewithoutheriwouldbelost

12/23/13 Training

Holy moly... Today was a good one:

Back squat: 5x3 (225, 225, 245, 245, 265)
Snatch: 5x1@195
Snatch pulls: 4x2 (225)

Metcon: 12rds + 8
(4 rounds)
In 4 mins row 300m then in the remaining time complete AMRAP of:
3 Deadlits @ 225
5 HSPU
7 OH medball situps 20lbs

After spending the weekend in Big Bear, everything felt very heavy today.

Is it too early to start freaking out about the Open yet?!?

Two more weeks on this "Oly" cycle and then its time for some serious heavy endurance programming. Last year was the first year I did the open and it definitely opened my eyes to all sorts of weaknesses. I'm pretty sure we did every open workout at least 3x's. Ridiculous... no! I found that my conditioning was not where it needed to be and technique plays an important role in becoming efficient and conserving energy. I also learned that approaching the workouts with a game plan definitely plays to my favor. Now whether I stick to that game plan or not is a totally different story.

On a different note...

I've started to notice that a lot of the athletes at the gym have been doing extra work either before or after the regular scheduled classes. I highly encourage you to keep it up! If it's that strict pullup, kipping pullup, muscle up, double unders, Snatch, Clean & Jerk, basic strength gains, mobility, or whatever... just keep on truckin' on!! Hard work pays off in the long run.

If you are interested in doing a little extra and need some guidance or you are currently doing a little extra and want some guidance, don't be afraid to check out what your coaches can do for you 1-on-1 or with small group personal training. Our goal is to get the best out of you and then make you better!!

12/20/13 Training

First of all, check this out...

The strongest Hawaiian I know, Keith Fernandez, strict presses 235lbs. 235lbs is heavy enough picking it up off the ground so why not press it overhead!!




Next time you're in the gym hopefully you can witness these crazy feats of strength and skill in person.

Jared San Nicolas snatches 285 after we hid the camera from him.



piece of cake....

Today's scheduled programming:

Snatch - 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90% (135, 155, 165, 180, 190, 205)
Clean & Jerk - Same reps and percentages (155, 185, 200, 215, 225, 240)
Front Squat - Heavy singles, 2@90% (285)

Lifts are coming together nicely and confidence just continues to grow!

No time for a METCON because I happen to talk to much and BS when I should be getting down to business. But you know what?!? It's Friday and there was just too much awesomeness that couldn't be ignored!

Check out this article on 3 of the most widely known styles of Olympic Weightlifting
http://gentlemanandmeathead.com/2013/12/20/pendlay-vs-north-vs-klokov/

I can't wait to attend these seminars. I believe that working technique and percentages has really helped me with my lifts, but damn those Russians are strong. Jon North's catapult system is my favorite, but I believe I incorporate a lesser version of this and more of Pendlay's style of lifting. Mostly, I really dig Jon North and The Attitude Nation's intensity they bring to the sport. Whatever you choose to practice you is up to you, but I do know that in order to be good you need to be fast, strong, and consistent.

We will touch on these a lot in the future so get familiar with them!


#gooutanddosomethingniceforsomebodytoday

Overhead Squats are killing me!

Knees caving in... back rounded... falling forward on your toes... shoulders feel like they are going to dislocate any second now... must be overhead squats in the workouts!!!

Now not all of us fall under this category but there is a high percentage of you that do.

Don't worry... I am here to provide some relief.

Overhead lunges can provide the same benefit as squats but allow you to maintain proper form throughout the workout. Overhead lunges will allow your body to maintain a better stacked position from the bar all the way down to your hip. It allows your knees to maintain a path over your toes as you lunge forward and reach that full range of motion we all desperately strive for. It will also help alleviate that shoulder stress we all come to dread when preparing for overhead squats.

Now don't get me wrong, this is not a quick fix to an obvious mobility issue. You still need to keep on those mobility drills every day to help improve your position.

Being strong in the overhead squat can carry over very well when performing a Snatch. If you don't know what a snatch is then stop reading now and visit your local YouTube video and educate yourself fool!
Now that you're back...
STOP... GET THIS... THERE IS SUCH A THING AS SPLIT  SNATCHES!!! Many elite athletes perform split snatches and have had great success in all their Olympic movements. No, this isn't a "scaled" movement for those of you "Rx" guys and gals out there. It is a movement that allows you to throw that weight up over your head and feel comfortable doing it. Still don't believe me... check out this video and come back to me.



If you are interested in learning the split snatch then just ask your Coach! Any CrossFit Coach that has attended the CrossFit Olympic lifting Cert should have been taught how to teach the split snatch. You never know, some of them (Jane) prefer the split snatch and can move some serious weight with it!

I could go on and on for days how much the split snatch can benefit your Olympic Lifts, but I am more of a "do-er" than "see-er" so how about you do the same and give it a shot.


#pocketmuffin

Peer Pressure and Rest Days

Rest days are a pain in the arse... Everyone else is going crazy and throwing some serious weight around and you are there playing the "active recovery" card or even worse sitting at home catching up on your favorite TV program.

Peer pressure can be a B' (cough**Mike**cough), but don't let it get the best of you. Turn away from the dark side and let your body recover so that it can perform at its true potential during your normal training sessions.

But look who's calling the kettle black! Our normally scheduled rest day is Thursday, but since we will be out of town this weekend I decided to jump ahead a day on our programming:

Below the knee hang snatch: 3x2@75% 2x2@80%
Below the knee hang clean:   3x2@75% 2x2@80%
Heaving snatch balance:        4x2 (adding weight from last week)

Why no numbers posted?!?

So... downed the Preworkout! Got good and warm! Picked up the bar and immediately regretted this decision! Did you know that 135lbs can weigh 300lbs? It happened today... I swear. Since I was the only one there and had no one to impress, it was much easier to pack it up and live to lift another day.

If today isn't your rest day then go out and kill it!

I will kill it tomorrow!!!

Dec 18, 2013 (Randy got a PR)

We are in the middle of the second week of our Catalyst Athletic "Quick and Classic" Programming.

Today's work:
Clean and jerk: 5x2 @ 75-80% (195, 205, 205, 205, 225)
Clean pull: 4x3 (275)
Front squats: 4x2 (225)

Also started with a new warm up routine. It's better to prepare your body for the punishment it is about to receive than jump right into it cold. Tackle some serious mobility post WOD while enjoying a delicious protein shake!

Warm up:
Bike or row - 3 mins
Foam Roll everything
Doorway stretch - 2 mins
Hang from Pullup bar - 2 mins
Squat with Barbell on knees - 2 mins
Unweighted Barbell work

Along with the OLY work, there was other craziness being thrown down...


Randy Hill w/ 520lbs Deadlift PR!!



520 POUNDS FOLKS!!!

AND.... Jared San Nicolas w/ 315 bear complex... no video, but if you know Jared like we all do then you know it was impressive, and pretty!!





#hailLucasParker

Let's get it started!!!

ALOT ALOT ALOT to cover...

Slam bars, kill PR's, HAM, drink PBR, gummy bears, obsessive amounts of supplements, CrossFit, CrossFRAT, Dimitry, 'Merica, OLYALLDAYEVERYDAY... It doesn't matter what you enjoy, it doesn't matter what you do or how you do it, if you ain't having fun then what's the purpose?

We all have different goals in life, we all have that person we want to "one up", and we all have different ways to get there. If you want to lift big weight and you want to look good doing it, then there is just a few things you need:

DEDICATION: Get your A$$ in the gym!
COMMITMENT: Keep going to the gym!
INTENSITY: Get pissed off every once in a while!
COMMUNITY: It's not all about you... the greatest gift is a fist bump and a high five!

Why do I care? Why should you care?

We are going to keep up with the latest and greatest progress, goals, programming, and different Mumbo Jumbo that drives us to greatness and keeps us looking sexy day in and day out. Be part of something incredible!

Stay tuned for more....
#crossfitbarracks #barracksbarbellclub #dohashtagsevenwork