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!!!

Stay Strong

I am in a sling because of my recent surgery to repair my left pectoral tendon.  It had ruptured a few weeks back while I was bench pressing.   Now I am on the path to recovery.  One week into recovery and I am ready to throw this freaking sling in the trash!!!  It is so hard to not do anything.  Especailly when each day that goes by is a day that someone else is working out trying to beat me in weightlifting.  I have enough people that I need to catch or pass to move up in the rankings of the 77kg Men’s Weightlifting class without needing to add more.  

I have to really stay focused.  With everything that is going on around me, I still have to produce results with the gym, clients, trainers, and myself.  When I have all that going on its easy for me to get caught up in everything else but what is important for myself.  What is important right now is that I rehab this left shoulder while somehow increasing leg strength.  Looks like I am about to get creative.  That’s okay because I like the challenge. 

I wrote a post not too long ago about working out while your injured.  It just talks about the importance of doing what you can at the gym.  Don’t let the injury run your life.  Your in control.  You tell your body what to do.  Its really easy to sit back at home and say, ” I’m not going to do anything today because …fill in your sorry excuse here.”  That is your little voice in head called mental weakness that is telling you what to do.  I hear him too.  I just try and to tie him up with a blindfold, gag him, and then throw him in a box when he speaks.  Then I push myself to do whatever it is that I need to do.  

REMEMBER YOUR IN CONTROL!!!  YOU MAY BE SURPRISED AT WHAT YOU CAN MAKE YOUR BODY DO!!!

The Weekend

It was a good weekend.  Saturday morning I came in to Crossfit San Diego and ran the FREE saturday morning WOD.  We did teams of two doing deadlift to hang power clean to push press.  One person does the weightlifting while the other does a 4oo meter run.  It went really well.  We had some visitors from up north.  A couple of teenagers with their parents.  The kids did awesome at the workout.  I can wait to see these guys when they are all grown up.  They are going to be monsters.  The rest of the group did awesome as well. 

After that it was time to get ready for the big game.  I play Rugby with OMBAC.  At 3pm we had a match against Meraloma (A Canadian team).  They are usually a pretty strong team.  So we knew that we were going to have to play our “A” game.  The game went well.  I could tell that all the Olympic lifting had helped me, but also hurt me.  My lungs were not up to par so I may have to mix in a little more sprints.  My power through the tackles felt great though.  And when I had the ball, I felt light and quick.  What an awesome feeling. 

If your looking to improve your game, start doing the Olympic lifts ASAP!!!

REST DAY!!

A much needed rest day today.  So today I will teach the noon class at Crossfit San Diego and then go home and relax. 

Make sure you guys are getting rest days in every now and then.  Crossfit recommends 3 days on 1 day off.  If not that then 5 and 2.  I have been doing 4 on, 1day off, 1 day on, 1 day off.  Seems to be working well for me.  Mess around with it.  See what you like.

OMBAC RUGBY

OMBAC stands for Old Mission Beach Athletic Club.   Most people know OMBAC for Over the Line (OTL).  But they also do a bunch of other events and have a couple team sports.  2 that I know of are water polo, and rugby.  The one I play is Rugby.  OMBAC rugby has a tradition of being one of the best teams in the nation.  So when you play for them, and you put their jersey on, you know your doing well.  There is a spring season which is 15 a side and then there is a 7s summer season.  And for those of you that don’t know what 7s is….  Its 7 on 7 on a full 100meter field.  So as you can imagine its quick and fast.  Possibly one of the greatest sports I have ever played.  Especially when you get to play with a bunch of guys that know what they are doing.  OMBAC consistently has guys on the U.S.A. squad. 

Well this summer was the first time I played in almost 2 years.  I felt great to be able to get back out there.  A bad knee injury kept me out for awhile.  But it has come back now, and this summer was the first chance I had to put it to the test.  I think Crossfit has helped tremendously!  With all the squatting, dead lifting, thrusters, and running.  Crossfit has made rugby a much easier sport to play. 

Anyways, the boys left for Nationals today and will play in a 16 team tournament this weekend.  The teams are from all over the country.  And all of them are bringing their best players available.

  I unfortunately was not selected to go this year, but that is ok.  Its fuel for the fire to get me to train harder.  I have 4 or 5 months before the spring season and I will be pushing it hard.  I will be mostly doing crossfit along with some sport specific sprint and agility work.  Most of the time I do my sprint work in Pt. Loma by myself and crossfit at Crossfit San Diego.  So if your ever interested in working out, let me know.  Or if you have any questions on working out or what to do, just email me and I will get back to you. 

GO OMBAC!!!  GOOD LUCK FELLAS!!!

jp@crossfitsandiego.com

Wednesdays Workout of the day (WOD)

Wednesday was a great day for me.  I have been doing Crossfit since 2004.  During that time I’ve had some ups and downs.  Injuries from Rugby providing most of the downs.  In June of 2005 I ripped my right ACL for a 2nd time and had to have surgery again.  So that put the brakes on certain parts of Crossfit for me.  I’ve had a few surgeries on the same knee and other setbacks, but I am always pushing.  I am a firm believer in,”You decide what your body does, not the other way around.”  So sometimes I pushed it too hard and sometimes I didn’t push it enough. 

Well yesterday Crossfit San Diego’s Workout of the Day was:

Overhead Squat 5-5-5-5

Front Squat        3-3-3-3

Back Squat         1-1-1-1

I approached the WOD with caution because of my history.  As I got into it I was surprised to see how good my knee was feeling.  So naturally I pushed a little harder.  These are the numbers I posted up.  By the way, my body weight is 175lbs.

OHS 45-95-135-155-175lbs

FS     135-185-225-255

BS     315-335-345-didn’t do

I couldn’t believe it.  I was so excited and pumped.  I hadn’t squatted that much since 2005.  My PR is 405lbs. I can’t explain how great it feels to finally be getting back what was lost for almost 3 years. 

This workout set the stage for an intense 1 on 1 session with one of my clients.  I was fired up and wanted to transfer some of that energy into our session.  I think it worked.  She had a great workout and pushed herself.  Another great workout!

So if you have felt down about injuries or anything like that, just remember to keep your head down and keep charging.  Eventually it will come back around.