"Union Games"
METcon #1
500m row
400m sprint
Time 3:20
METcon #2
1RM power clean
*5 min*
Score 195lbs
METcon#3
21-15-9
Deadlift (225lbs)
Box jumps (24'')
Time 5:58
This was a good way to start my Saturday. I was going into the competition today knowing these were not my strongest movements, but I am pleasantly surprised by how I did. The first workout, was intense. It was a dead sprint on the rower and transitioning into the run. I felt nauseated after it. I am not used to pushing to that level, but I did tie for 1st in the WOD. 2nd WOD I should have cleaned up 205, I just missed it, barely. If I had time to try again, I think I would have gotten it. 195lbs placed me in 3rd for that WOD. The last WOD was only the top 3 guys, both which who had 60-80lbs on me. I thought I was going to get smoked on this workout, and I did but not as bad as I thought I would have ha. 225 is not a light weight for me, I'm only 155lbs! All 3 of us guys were heading into the round of 15 about the same time. However, the bar felt incredibly heavy for me when I picked it up for the first time in the second round whoa. I just couldn't keep up the pace. I still feel good with my time and happy with the day!
10/8/11
10/7/11
Friday, October 7th
METcon
*30 burpees*
21-15-9
Front squat (115lbs)
Push press (115lbs)
*30 burpees*
Time 16:41
I did the morning session today, and it was apparent that I'm not accustom to doing conditioning in the a.m. I just didn't have that extra push and drive. I could have done a few more front squats each time I picked up the bar, but I became content on getting to a certain number, for example I put the bar down at 5 reps each time on the round of 15, I could have done more. I am heading off to the Fall Festival in Evansville with some friends for the day, I here there is a lot of bad food that tastes great. So long paleo...
10/6/11
Thursday, October 6th
METcon
*5RFT*
30 double unders
30 box jumps
400m run
Time 16:05
For the last couple of days my entire body has been tender, to say the least. Today was a good workout for me. There was no barbell or weighted movement at all. A good cardio/accuracy workout. I do have to say that I beat one of my best friends Tony today! I had to throw that in there.
10/4/11
Tuesday, October 4th
METcon
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time 25:38
2 mile jog
*untimed*
Talk about being stiff and sore. Going into today's workout I was sore pretty much everywhere. I did a good warm-up that helped loosen me up a little. "Angie" is kind of a bitch to be honest. My hands have ripped open from the pull-ups and my lats feel like they may come off of the bone. After the METcon I did a slow 2 mile jog, it was probably around 19 min. just to try and loosen up. After that I proceeded to jump into the pool outside and dumb ice in with me for a make-shift ice bath. Iced for about 12 minutes and then went on to do an Epsolm Salt soak. I was trying anything to break up the tightness and hopefully not be so sore tomorrow. I do feel a bit better, but still a little stiff
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Time 25:38
2 mile jog
*untimed*
Talk about being stiff and sore. Going into today's workout I was sore pretty much everywhere. I did a good warm-up that helped loosen me up a little. "Angie" is kind of a bitch to be honest. My hands have ripped open from the pull-ups and my lats feel like they may come off of the bone. After the METcon I did a slow 2 mile jog, it was probably around 19 min. just to try and loosen up. After that I proceeded to jump into the pool outside and dumb ice in with me for a make-shift ice bath. Iced for about 12 minutes and then went on to do an Epsolm Salt soak. I was trying anything to break up the tightness and hopefully not be so sore tomorrow. I do feel a bit better, but still a little stiff
10/3/11
Fitness is Identity
Fitness is…
Identity. It is recognizable not just in an individual’s stature or beauty, but in his/her attitude and behavior as well. Take the person who gets winded on the walk from his house to his car or has to brace himself every time he sits down on the couch. He does not lead a confident life, I promise you. He will avoid activities that expose his physical limitations and withdraw from interaction with people who engage in them. Psychologically he is stunted because his mentality is always governed by what he cannot do. Instead, observe the individual who actively trains and reaches physical goals. He is buttressed by a history of overcoming obstacles, a past filled with things he once could not do but now can. This person is far more willing to take risks. He entertains ideas that push his limits and remains open to experiences a fearful person may never have considered possible. This type of confidence infects people. The first time someone does Fran, they walk a little taller. When they PR their deadlift by 20 lbs, they’re made of steel all week. If they’ve just run 5 kilometers faster than they ever have, meeting a deadline for a worrisome client isn’t so insurmountable. Everything gets easier when you believe in yourself, and that’s what fitness does. It re-shapes your identity into one of confidence and self-belief. This can easily be observed in people who go from being de-conditioned to physically active. If you’ve ever had a relative or friend that has lost a lot of weight, you’ll know what I mean. They suddenly become more outgoing, more fun, and more self-assured. They dress different, walk different, and, really, are different. It’s like they’ve become a new person. But such transformations have very little to do with gravity’s reduced strain on a person’s bones. Rather, they are the result of tangible physical successes and the psychological reinforcement such successes solicit from the outside world. Clothes fitting different, less fatigue during the course of the day, more attention from co-workers… These things add up quickly and contribute to the shaping of a new, confident identity. Now, I’m not claiming this is foolproof, or that by simply running a few miles each day every person will suddenly feel invincible. I wish it were that easy. But even doing just that is a step in the right direction. Taking control of your body gives you a foothold with which to tackle the rest, and believe me, the process is accelerative. I had a client who looked at me crooked when I told her she would have to lie down and get up 10 times in a row. Now she’s writing me emails about doing burpees and double unders on a city street corner because she was waiting for a tow truck and needed to get a workout in. My mother has gone from walking the treadmill for 45 minutes 2 days a week to doing kettlebell progressions and overhead squats without difficulty. The conversations we have now are just as often about what new ways she can challenge herself in the gym as they are about anything else. And such stories are the rule, not the exception!!! Really, this is a very logical progression. When people see themselves succeed they feel good. Naturally they want more. Slowly, they grow less inhibited and more daring in pursuit of this success. As they push their limits farther and farther they are able to accomplish more and more, thus, inevitably, they become more successful. Because this train of improvement is so rewarding, it re-molds their self image from one of limitation and self-doubt into one of confidence and potential. This, to varying degrees, colors their new identity with curiosity and determination, powerful drugs in combination.Knowing this progression to work as it does, I find it incredibly painful, almost nauseating, when I hear people say, "I'm not a gym person... it's not in my DNA... I'm not that disciplined... I'm too busy..." Really? It's not in your DNA to move properly or to feel good about yourself? Too busy to grab hold of one thing in your life so that you'll become better at all the rest? I'd hate to be so presumptuous as to conclude that you are not the only person in the world dealing with such problems. NEWSFLASH: No one is naturally a "gym person." No one is inherently disciplined. Some have simply been conditioned to become so because they have seen success and decided they want more. Get on board and find a foothold.A positive self-image is one of the most powerful effects of training, yet it is far too often misunderstood as a cause. Effort, motivation, and dedication are all learned capacities we pick up through the course of our lives in response to positive or negative outcomes. This means that everyone's past is necessarily different and has shaped their identity to this point in a decidedly unique way. This is unavoidable, but too many use it as a justification to fail, to continue to see themselves as unfit, obese, or physically unable. It's as if God had given them low self-esteem and massive insecurity and its their duty to accept it. No identity is etched in stone. No one is fundamentally anything except what they do. Remember that. - Blair Morrison
Identity. It is recognizable not just in an individual’s stature or beauty, but in his/her attitude and behavior as well. Take the person who gets winded on the walk from his house to his car or has to brace himself every time he sits down on the couch. He does not lead a confident life, I promise you. He will avoid activities that expose his physical limitations and withdraw from interaction with people who engage in them. Psychologically he is stunted because his mentality is always governed by what he cannot do. Instead, observe the individual who actively trains and reaches physical goals. He is buttressed by a history of overcoming obstacles, a past filled with things he once could not do but now can. This person is far more willing to take risks. He entertains ideas that push his limits and remains open to experiences a fearful person may never have considered possible. This type of confidence infects people. The first time someone does Fran, they walk a little taller. When they PR their deadlift by 20 lbs, they’re made of steel all week. If they’ve just run 5 kilometers faster than they ever have, meeting a deadline for a worrisome client isn’t so insurmountable. Everything gets easier when you believe in yourself, and that’s what fitness does. It re-shapes your identity into one of confidence and self-belief. This can easily be observed in people who go from being de-conditioned to physically active. If you’ve ever had a relative or friend that has lost a lot of weight, you’ll know what I mean. They suddenly become more outgoing, more fun, and more self-assured. They dress different, walk different, and, really, are different. It’s like they’ve become a new person. But such transformations have very little to do with gravity’s reduced strain on a person’s bones. Rather, they are the result of tangible physical successes and the psychological reinforcement such successes solicit from the outside world. Clothes fitting different, less fatigue during the course of the day, more attention from co-workers… These things add up quickly and contribute to the shaping of a new, confident identity. Now, I’m not claiming this is foolproof, or that by simply running a few miles each day every person will suddenly feel invincible. I wish it were that easy. But even doing just that is a step in the right direction. Taking control of your body gives you a foothold with which to tackle the rest, and believe me, the process is accelerative. I had a client who looked at me crooked when I told her she would have to lie down and get up 10 times in a row. Now she’s writing me emails about doing burpees and double unders on a city street corner because she was waiting for a tow truck and needed to get a workout in. My mother has gone from walking the treadmill for 45 minutes 2 days a week to doing kettlebell progressions and overhead squats without difficulty. The conversations we have now are just as often about what new ways she can challenge herself in the gym as they are about anything else. And such stories are the rule, not the exception!!! Really, this is a very logical progression. When people see themselves succeed they feel good. Naturally they want more. Slowly, they grow less inhibited and more daring in pursuit of this success. As they push their limits farther and farther they are able to accomplish more and more, thus, inevitably, they become more successful. Because this train of improvement is so rewarding, it re-molds their self image from one of limitation and self-doubt into one of confidence and potential. This, to varying degrees, colors their new identity with curiosity and determination, powerful drugs in combination.Knowing this progression to work as it does, I find it incredibly painful, almost nauseating, when I hear people say, "I'm not a gym person... it's not in my DNA... I'm not that disciplined... I'm too busy..." Really? It's not in your DNA to move properly or to feel good about yourself? Too busy to grab hold of one thing in your life so that you'll become better at all the rest? I'd hate to be so presumptuous as to conclude that you are not the only person in the world dealing with such problems. NEWSFLASH: No one is naturally a "gym person." No one is inherently disciplined. Some have simply been conditioned to become so because they have seen success and decided they want more. Get on board and find a foothold.A positive self-image is one of the most powerful effects of training, yet it is far too often misunderstood as a cause. Effort, motivation, and dedication are all learned capacities we pick up through the course of our lives in response to positive or negative outcomes. This means that everyone's past is necessarily different and has shaped their identity to this point in a decidedly unique way. This is unavoidable, but too many use it as a justification to fail, to continue to see themselves as unfit, obese, or physically unable. It's as if God had given them low self-esteem and massive insecurity and its their duty to accept it. No identity is etched in stone. No one is fundamentally anything except what they do. Remember that. - Blair Morrison
Monday, October 3rd
Bench Press
1 x 10 @ 135 (warm-up)
1 x 6 @ 185
1 x 4.5 @ 195
1 x 5 @ 185
1 x 6 @ 165
1 x 6 @ 165
Dips
1 x 18
3 x 5 PitShark weighted
Smith Pause Bench
1 x 10 @ "135"
1 x 6 @ "185"
1 x 6 @ "185"
METcon
12 min AMRAP
Buy in- 49 calories on rower
20 overhead lunges (45lb plate)
10 release hand push-ups
Score: 5 rounds 1 rep
Strength session went pretty well today. We had 5 people working in with us, Tony, Lucas, Mike, Craig, and myself, and we got it all done within an hour. The METcon started with 49 calories on the rower, which ended up being around 600m of rowing, after that you finish as many rounds as possible of the overhead lunges and release hand push-ups. The first round felt great, after that my shoulders were struggling to keep the 45lbs above my head and my legs were starting to get weak as well. This workout plus the leg workout I did yesterday, should leave me pretty sore tomorrow. I'm probably going to get a 3 mile run in later on tonight, if so I'll post my time.
1 x 10 @ 135 (warm-up)
1 x 6 @ 185
1 x 4.5 @ 195
1 x 5 @ 185
1 x 6 @ 165
1 x 6 @ 165
Dips
1 x 18
3 x 5 PitShark weighted
Smith Pause Bench
1 x 10 @ "135"
1 x 6 @ "185"
1 x 6 @ "185"
METcon
12 min AMRAP
Buy in- 49 calories on rower
20 overhead lunges (45lb plate)
10 release hand push-ups
Score: 5 rounds 1 rep
Strength session went pretty well today. We had 5 people working in with us, Tony, Lucas, Mike, Craig, and myself, and we got it all done within an hour. The METcon started with 49 calories on the rower, which ended up being around 600m of rowing, after that you finish as many rounds as possible of the overhead lunges and release hand push-ups. The first round felt great, after that my shoulders were struggling to keep the 45lbs above my head and my legs were starting to get weak as well. This workout plus the leg workout I did yesterday, should leave me pretty sore tomorrow. I'm probably going to get a 3 mile run in later on tonight, if so I'll post my time.
METcon #2
**5RFT**
6 handstand push-ups
12 C2B pull-ups
24 weighted lunges (35lb KBs)
Time 14:32
This second workout sucked! I didn't have a lot left in the tank for this one. The handstand push-ups were by the far the easiest part, and I think chest-to-bar pull-ups took the cake for the worst part, though the lunges came in a close second. I feel good about today, now on to the books for the night!
10/2/11
Sunday, October 2nd
Front Squat
1 x 8 @ 135 (warm-up)
1 x 8 @ 155
1 x 8 @ 165
1 x 6 @ 175
1 x 4 @ 185
1 x 4 @ 185
Leg Press (pause)
1 x 8 @ 4 plates
1 x 10 @ 4 plates
1 x 8 @ 4.25 plates
1 x 8 @ 4.25 plates
Pistol Squats
2 x 10 w/band assistance
I went to the gym today and did a decent leg workout. Tony and I started with front squats, which didn't feel terrible. Usually my core feels like my weak link when I'm front squating, but today it felt pretty good. After front squats we went to the leg press. At the bottom of the leg press we let the weight rest at the bottom and then attempt to power it up. Pistol squats was the last thing. I used bands to help keep my balance at the bottom of the movement. The idea is to get to the point where no bands are needed. I'm not too far from that.
1 x 8 @ 135 (warm-up)
1 x 8 @ 155
1 x 8 @ 165
1 x 6 @ 175
1 x 4 @ 185
1 x 4 @ 185
Leg Press (pause)
1 x 8 @ 4 plates
1 x 10 @ 4 plates
1 x 8 @ 4.25 plates
1 x 8 @ 4.25 plates
Pistol Squats
2 x 10 w/band assistance
I went to the gym today and did a decent leg workout. Tony and I started with front squats, which didn't feel terrible. Usually my core feels like my weak link when I'm front squating, but today it felt pretty good. After front squats we went to the leg press. At the bottom of the leg press we let the weight rest at the bottom and then attempt to power it up. Pistol squats was the last thing. I used bands to help keep my balance at the bottom of the movement. The idea is to get to the point where no bands are needed. I'm not too far from that.
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