Sunday, February 24, 2013


Been pretty pre-occupied the last week.

Last Sunday my father called me early in the morning to inform me that my grandmother had passed away.

There isnt much you can do in a situation like this. My father would never admit it but he needed me around for him. My older sisters who live in Maryland all flew in and that has meant nothing but craziness for the scheduling of training.

I have managed to stay solid on my diet, and I see (as does my wife) a change in my body composition occurring.

A friend of mine offered me some help with programming to increase the efficiency of my overall efforts.  Since I am a firm believer in not programming for yourself and since I trust him and his understanding, I am going to give it a whirl.  I started his program 02/24/2013 and will do it for 3 weeks to feel it out.  If it fits well and does what It should do, Ill stick around with it.

It's really tough to figure out the difference between what works and whats exciting to do.  I have had many folks tell me that my programming is "Boring" or "Themed" and thats fine with me, because it works. To me, there is no glory in training. I train for purpose first.. excitement second and thats how I train my clients too.  Wanna do Fran and 20 rep squats every day? go ahead but it comes at a cost.

I found that by doing my own programming (even while keeping an non-bais mind while constructing it) I was allowing myself to succumb to the influence of my training partners and we were often changing workouts.  Call it whatever it may be: Eagerness to keep things fun and exciting, wanting to please everyone or whatever, it just isnt a good thing to do. Sticking to the program is key.  So I am taking it out of my hands and putting it into the hands of someone I trust.

That said, my training this week will not be exciting or epic in any way.  I extended the offer to my training partners to follow this program with me and they have chosen not to.  Thats alright with me. I'd have liked the support but I will do fine.  They have different goals than me and they are now moving on to a different stage in their nutrition while I am still in foundational changes. They are fun guys to train with and I will miss that.  Its been a great few months. I'm grateful for what we accomplished together.

Sunday and Monday are single day training sessions and have been done very early in the morning to get them in so I can get back to family stuff.

The rest of the week with be AM and PM training sessions. I will also post a daily macro balance with each days results.

Friday, February 1, 2013

01/28/13 - 02/02/13

This week has ben tough... not on the training side but it definitely took affect on my training.

I have just been dealing with a lot of stress. Well lets correct what I just wrote there:

I already deal with a considerable amount of stress and anxiety as a business owner and CrossFit Affiliate Owner. This week has just so happen to pile on a little more than I can handle.
Every once in a while I get a little overwhelmed with the gym, my personal life and anything else that could possibly get placed on top of that.  The article posted about me on was cool to read.  The title was way over the top, but it touched on some pretty specific things going on with my life.
At first I was pretty pissed off by all the armchair quarterbacks who talked shit on the .com facebook page but then they only proved how much they know.. NOTHING.  It was pretty cool to see some of the people I care about chime in on the thread and melt some faces.   Maybe my stress came from the accountability that article has created.  Now the entire community is expecting me to succeed.

Coincidentally... my new nickname amongst my training partners is "Little Bitch."

I will figure out a way to manage the pressure I am feeling.  Once I do, I will be able to get back in the swing of things.   Some of my results this week were not what I was looking for but it was the best I could do given the energy lul I was feeling through the week.

My food was good this week.  On Friday I grabbed some Brisket from Whole Foods with nothing on it as a quick meal before training, but one of my friends revealed to me that they use brown sugar in the dry rub.  FUCK. It didnt take me over my limit for either my day or my meal so im okay.

Keep pushing forward to next week. I really want to be in the low 290's by the end of February.

A: Power Snatch + Behind the Neck Jerk
Build to a heavy 1+2
(Hit 90kg but the jerk really limited the weight)

B: 7 Sets:
Min 1: 2 Handstand Push Ups
Min 2: 5 Burpees
Min 3: 10 Russian Kettlebell Swings (32)
(Stayed about 6 inches off the ground with the push ups.)

C: 10-8-6-4-2 of:
Power Cleans (70kg)
25 Double Unders
A: Clean + Jerk
Heavy 2+1

B: 10 Sets:
Min 1: 7 Sit Ups
Min 2: 5 Ring Push Ups
Min 3: 5 Ring Rows
(Completed with interruptions)

C: 12 Sets:
30 Sec Airdyne Sprint
30 Sec Easy Aridyne
*Stay on the bike the entire time.
(Cant remember Score)
10 Rounds for time of:
3 Deadlifts (130)
50m Farmers Carry (32kg)
3 Burpees
A: Deadlift:
Heavy Double

B: For time:
20 Burpees
30 Power Cleans (70kg)
20 Burpees
10-9-8-7-6-5-4-3-2-1 of:
Power Snatches (50kg)
Ball Slams (25#)
10 ABMAT Sit Ups after each set.
Competition Team does NLI.

Airdyne Intervals.