More Set backs/Hurdles To Conquer

Ok ok guys…… i know.  Its been a long time since my last update.  Well a lot has been going on just not so much on the healthy side of the house.  I will bring you guys up to speed really quick.

Since September I have been helping out in the Strength and Conditioning department at USD.  It  has been a great experience and a lot of fun.  I have had the privilege of working with the baseball and football team along with women’s soccer.  All three teams are full of great athletes and most of them like to work hard.  If they don’t then I kind of revert back into my Navy SEAL Instructor days.  That usually takes care of any issues.  As I spend more time there I will eventually get my own teams to coach.  In good time.

Also, since the end of my PR september month I have been battling fatigue and illness.  I had a great month where I set a bunch of PRs but then stepped into October only to find out that the reason for all my fatigue is because I have something going on with my liver.  Not only is causing me to feel low energy but it also keeps me up at night with this freaking insane amount of itching.  I am talking about drive you effing crazy itching.  No Rash!!  Just itching all over.  I guess when your liver isn’t flowing right the acids that your liver produce get backed up into the blood system and then into your skin.  NOT FUN!!  More side effects are yellow skin and eyes, a nauseous feeling, lack of appetite, and weight loss.  Since October I have lost 19lbs.  Not good.  Currently I have to get my blood taken periodically and monitored to make sure that things are getting better.  Some things that I have had to do to improve my condition, is NOT drink or take any supplements, that includes any over the counter medicine like Tylenol, ibuprofen. NOTHING!!  Just food and drink.  The good news is that the numbers on the blood tests are looking better and I am not as yellow.

The bad news is that on top of the liver issue I had to get my appendix taken out last week on Wednesday.  I thought that the pain in my stomach might have something to do with my liver, but then I quickly found out that it wasn’t and that I need to have surgery ASAP.  AWESOME!!! NOT!!!  So now I recovering from that and can’t lift a weight over 10lbs for 6 weeks.  Good luck with that!  These incisions in the stomach are no joke though.  Every time I laugh, cough, sneeze, or move funny my abs hurt like crazy.  It does get better each day so it won’t be long before all that pain is gone.  Then its just a matter of getting my liver back into good working condition.  Luckily for me the liver is one of the only organs in our bodies that regenerates itself.  As long as I eat right and the damage isn’t too severe then it should recover.  I will be happy when that day comes!!!

A couple good things though were that I was able to compete in an Olympic lifting meet and still managed to take 1st in my weight class.  Even though I was weighing really light for it.  I competed as an 85kg lifter and weighed only 79kgs.  I didn’t perform as well as I would have liked but it was good considering the circumstances.  I was also able to PR in the power clean the day before my appendix gave out.  Got up a solid 115kg Power Clean.  I was very happy about that.  Now its just time to get better and then I will be back at it.

Thanks for all the support you guys have shown me!!!

September Has Been PR Month!!!

I am going on my 6th week of this 12 week program and the results so far have been great for me. I can’t say that everyone will get the same results, but I believe a lot of it has to do with being consistent and committed to getting the workouts done. That in itself has been a challenge. We all know that life has a habit of getting in the way of your goals, but if your REALLY COMMITTED you find a way to make them happen. For me that meant scheduling my workouts for the week at the beginning of the week and not letting things interfere with that time. Also, if for whatever reason something came up that prevented me from working out, I would make it up or combine workouts so that I didn’t miss them. For instance last week I had a huge and unbearable headache. There was no way that I was going to be able to do the workout I was supposed to do for that day. I ended up having to take that day, Thursday, as a rest day and then make it up the following day, Friday, which was supposed to be a rest day.

Make working out or YOUR GOALS a priority and they will become reality. Schedule your workouts just like you schedule meetings or anything else you do in your day. And then don’t let things interfere with that time. Then its just, “GET ER DONE!!!”

SEPTEMBER PRS:

SNATCH: 97.5kg, 98kg, 101kg

CLEAN & JERK: 127.5kg

CLEAN: 130kg

3RM FRONT SQUAT: 150kg

1RM BACK SQUAT: 200kg

3RM BACK SQUAT: 190kg

5RM BACK SQUAT: 180kg

Scratch that last post of 182kg

This week I am starting week 5 of the 12 week program.  Yesterday I went from doing 5 rep maxes to 3 rep maxes.  I was able to put up a new PR of 190kg for 3.  Needless to say I am pretty happy.  I am really looking forward to when I hit week 10 or 11 to see what my lifts look like.  I was also able to hit a New PR in the Snatch this past weekend at 101kg.  That is the first time I have been over 100.  It felt AWESOME!!!!

I am super excited about how things are going.  I just have to keep it going!!!

Check out the video below.

182kg for 2!!!

Today was day 3 week 2 of the 12 week program that Casey put together.  Things are going well.  Today’s workout started off with some behind the neck jerks and then progressed into some back squats.  Seems like I have been doing a lot of those lately.  It shows because I set a new PR today!!!  I actually smashed my PR by going above it and repping it out twice.  After the squats I had some other assistant type exercises that help you with your overall fitness.  Kind of like the GPP that Crossfit talks about.  That stands for General Physical Preparedness.

Here is a quick look at how today went.

1. Behind the Neck Jerk

• 100kg x 3
• 110kg x 3
• 120kg x 3 Missed last rep
• 120kg x 3

2. Back Squat

• 3 rep Max from Monday 170kg
• +5-10% x 2 182kg—–PR!!!
• -10% from Monday Max 3 x 5 153kg

3. Glute Ham 5 x 5

4. Freestanding Handstands 3-5 sets

5. Dips 5 sets of 8.  I did these with my feet still on the ground because the chest still hasn’t recovered enough to do a regular dip.

Lining up for the 182kg Back Squat PR!!!

The 12 Week Program

Just finished up the first week of a 12 week Olympic lifting program this past Saturday.  Man was it a kick in the nuts!  I was pretty sore for the first part, actually let me rephrase that, MOST of the week.  Its a program that Casey Burgener put together.  He used his experiences with all the different coaches he has had and put something together to see how it would work out.  There are a few of us doing this program so it should be fun to see the results in the end.  You can follow the program on his blog.  http://kcbtraining.blogspot.com

As for my results it will be tough to gauge because I am going on 12 weeks out of surgery for a torn pectoral tendon.  For that reason I have had to take it slower then I would like.  On top of that my body decided that it needed to move up to the 85kg weight class.  I was trying to stay down around 77kgs but my body kept wanting to go higher.  Coach recommends eating up to your weight class instead of cutting.  Since I was hovering in between 79.5 and 81 eating healthy it only made sense to go up and to put on some more muscle.

The results for the Max out session on Saturday are as follows:

SNATCH:

• 40 x 3
• 60 x 2
• 70 x 1
• 80 x 1
• 90 x 1  (Could have gone higher but decided to pull it back because of the shoulder)  I’m Happy

CLEAN & JERK:

• 40 x 3
• 60 x 2
• 80 x 1
• 100 x 1
• 110 x 1 Missed the Jerk!!!  I dipped, then on the drive the bar slid down my shoulder less then an inch, so when I finished the drive it was out front.  Pissed!!!  I stopped there because I figured I was already pushing it.

I will have plenty more chances to beat my old PRs of SNATCH 97kg and CLEAN & JERK 126kg.  As for now I happy with my progress and can’t wait to see how the next 12 weeks unfold.

Accountability Coaching

I just started an 8 week intense program on becoming an accountability coach.  If your wondering what an accountability coach is, its a person that helps you set goals and commitments.  Once those are set the Coach has one job and that is to get you those results.  The Coach does this by holding you accountable to your commitments and making sure your living each day “Unstoppable”.

I am 1 week into training and I can feel that I am growing as a person and as a Coach/Personal Trainer.  I can see how the techniques used are only going to help me in the future.  Not only am I getting more organized, but I am also learning on how to motivate and how to get different types of people to do the things they don’t want to do.

Everyone has dreams and goals.  The problem is that a lot of people don’t reach them.  So that is what they remain, “Dreams and Goals”.  The reason people don’t reach them is not because they don’t know what to do, and not because they don’t have the resources, but most of the time its because they don’t want to do what they have to do to reach them.  That is where I come in.  I help push them past their comfort level.  I get them to do things they wouldn’t normally do.  Not only does it feel great when your the one helping people get results, but when your on the other side producing the results, that is even better.

In 1 week I have made some people get results, and people have made me get results.  A lot of those results probably would have still been sitting on the list of things to do had it not been for this program.  That is what is about.  Getting into action and staying there!!!

WHAT IS IT THAT YOU WANT TO DO???

San Diego Olympic Lifting Program

Last week we started the Olympic lifting program.   So far we have two athletes that are looking to compete.  One of them is a former Notre Dame and SDSU Track and Field athlete and the other a guy who just seems to pick everything up with no problem.  Both of them have good strength and great flexibility.  Pluses for Olympic Lifting.  

With what I learned at the USA Weightlifting Level 1 Coach certification, Sage and I sat down and programmed there first 12 weeks.  It starts off with light intensities and then get harder over the 12 weeks.  It will also cover a lot of the basic lifts with a good variety to get their bodies ready to compete in late October.  I can’t wait to see the results that these guys get over the next 2 1/2 months.  I expect that both of them will make some dramatic increases!!!

If your looking for a sport to compete in or want to improve your Olympic lifts then this Olympic Weightlifting class at Crossfit San Diego is exactly what you need.  

Contact jp@crossfitsandiego.com if you have any further questions about the program.

I am also available for group training and or 1 on 1 training

Feeling Good

I have been able to work out now for almost 2 weeks and I am feeling good.  I can instantly feel the difference when I concentrate on the Olympic Lifts.  My body starts to change and my traps get sore. haha  As far as last week goes, I was able to Snatch and Clean & Jerk at the beginning of the week, but then I tweaked a little muscle in my left shoulder.  So then I laid off the overhead stuff for the rest of last week and this week.  The shoulder feels good now, but I will still leave alone until next week to make sure it doesn’t get aggravated.

This week has looked like this:

Monday:

• 1. Back Squats:  60×3, 80×3, 100×3
• 2. Halting Snatch Deadlifts + Shrug:  (50×3)2, 60×3, 70×3, 80×3, 90×3
• 3. Back Squat: 80×3, 100×3, 110×3
• 4. Snatch Shrugs: 100×3, 120×3, 130×3
• 5. Abs and Back: Abmat situps and Good Mornings

Tuesday:

• 1. Halting Clean Deadlifts + Shrug:  60×3, 100×3, (120×3)3, Back down to work speed to 100×3, 110×3, 120×3
• 2. Back Squats: 60×3, 100×3, 120×3, 140×3, 150×3
• 3.  Abs and Back:  GHD situps & Reverse Hypers

All in all I am pretty happy.  The 160kg triple felt pretty easy.  I didn’t go any higher because I was feeling a little tightness in the chest, because of my recent pec surgery.

*** All weights are in KGs *** 

Coming Back Little by Little

Seven weeks out of surgery and the path to recovery is slow and mentally challenging. If any of you have been seriously injured and very active you all know what I am talking about. Not only does the injury put a damper on your spirits but the time you spend getting back to where you before the injury and the discipline it takes can be rough as well. Some people have made comments about my spirit while I was in the sling and have noticed a change for the better now that I am moving around and working out. I guess that is a good thing. I never really noticed how my injuries effect my mood, and others that interact with me. I feel sorry for the people that never work out. What are their lives like?

Today was a great day for the better.  I had a Olympic lifting session with my new International Irish Friend and fellow weightlifter Barry Kinsella.  He maintains the blog http://www.weightliftingepiphanies.blogspot.com/. Very good read and entertaining.  Not only does he write well and add some cool videos, but he is a good lifter as well. Another good thing is that he is a former Rugby player. If you all know me then you know that I play Rugby as well. So naturally we got along. It was fun talking about Rugby and Weightlifting with Barry. Glad he stopped by with his girlfriend Ailish (I think that is how you spell it) for a workout at Crossfit San Diego.

As for the Workout Today I did:

• 1. Snatch: 60kg x 1 for 7 sets (working technique and keeping it light while the pec heals)
• 2.Clean & Jerk: Up to 80kg x 1 for 5 sets (Same as above, keeping it light)
• 3. Front Squat: Up to 120kg.  (Felt good and not too heavy)

Congrats to Barry for setting a new Personal Record of a Behind the Neck Jerk of 150kg!!!  Awesome stuff!!!

Squat Strength Program

Today marks the first day that I am starting a squat strength program.  I am limited on what I can do right now because I just had my torn pectoral tendon re-attached.  Lucky me Coach Burgener has a safety squat bar that lets me do back squats while I let my left pec heal.  Next time I go up to Coach B’s I will take a picture so that you can see what I am talking about.  Basically it has a collar that sits on my shoulders with a couple bars that run down to my chest that I can hold on too without stretching my chest out.  PERFECT!!!  I can still work on gaining strength and not be worthless.   

My intentions were to start some kind of program today when I went up to coach’s (Mike’s Gym).  I talked with him about the Hatch Squat Routine and a couple others.  He decided I should try out another type.  It has a lot of volume but broken up into lots of sets with small reps.  Today looked like this:

• 10sets x 3reps at 120kg (264lbs)
• Back & Abs (GHD sit ups & Back Extensions)

My current PRs are at 180kg for back squat, and 150kg for front squat.  We will see how this program works out.  The program is that you squat twice a week.  One day heavier then the other.  So today would be my heavy day and Thursday will be lighter day.  Then next week I will increase the percentage on my heavy day and light day.  Each week trying to go up more and more.  As for today, I felt pretty good.  Each set pushed me on that 3rd rep. Once I got to the later sets I could feel it was working my legs.  This type of workout is perfect for gaining strength and not getting sore.  We will see how I feel over the next few days.  I am excited to see the results when its all done.  

If your looking to gain some leg strength then give something like this a try.  If you have any questions you can shoot me an email at:

jp@crossfitsandiego.com