Hey everybody, I'm sorry I haven't posted in awhile. My trip to Denver got very un exciting very quickly as a direct result of getting sick right when I got there. This led to taking just over a week off of training, helping kids with math homework, and watching lots of documentaries on Netflix. My first workout back in action was at a new gym in Prescott called Captain CrossFit. This is an incredible facility that was opened by the original founders of CrossFit. Below is the workout I did. So now all I have is training and school to focus on and it's time to see what I'm capable of. It's game time.
For time:
100 ft walking lunge
Parallel bar walk
10 Pommel horse pass-throughs
10 Push-ups
Around the cargo net
1.5 pood pound kettlebell swings, 25 reps
20 ft Rope climb
25 Burpees
20 ft Rope climb
45 pound Dumbbell clean and jerk, 25 reps
20 ft Rope climb
25 Double unders
20 ft Rope climb
20 inch box jump, 25 reps
Climb the cargo net
10 Handstand push-ups
Monkey Swings!
Scale 6 ft wall
Scale Rope wall
100 ft Board jumps
Monday, August 29, 2011
Tuesday, August 23, 2011
Day 4 Of The Denver Adventure
Well, I had an extremely un-eventful day today. I just loafer around all day feeling bad and watching stuff on Netflix. Hopefully tomorrow will be a bit more interesting. I'll see you guys then!
Monday, August 22, 2011
Post 2 of 2 For The Day
This is by far the most productive and UN-productive vacation I have ever had! I haven't done one workout since I got here! This mornings recon mission was the closest I've gotten since I've been here. As soon as I got back the the house from said mission, I started to feel bad. Then I started to feel worse. And now I feel like I feel right now. Which is not good. I went with Aaron to pick up the children from school, and then I proceeded to help the children with their math homework. I am having a great time however. I wouldn't trade it for anything right now. See you guys tomorrow.
Post 1 of 2 For The Day
August 27 is the beginning. It has become time to see what my body and my mind are capable of. I will be as disciplined as I have ever been. I'm going to train my body through CrossFit and Jiu Jitsu and my mind through school. I'm going to train both my mind and body as hard as I can. I have my goals set. August 27th is when it begins.
Sunday, August 21, 2011
Denver day 2!
Hey everybody! I am completely sleep deprived! I stayed up pretty dang late hangin out with Aaron and Cristi. Then we woke up at 5:30 in the morning for the lacrosse tournament. This particular lacrosse tournament was a completely fantastic experience! I haven't had that much fun at a sporting event in quite some time! We lost both games in fantastic fashion! I garauntee the other teams don't feel like they won! I didn't do a workout today because I only got 4 hours of sleep and I felt like a zombie all day. I do have a workout planned for tomorrow, so I will let you guys know how it goes!
Saturday, August 20, 2011
Day 1 Denver Adventure
Welcome to day one of my Denver adventure! We didn't have much going on today, mainly because of travel. I helped the kids run through some lacrosse drills and we spent a lot of time in the grocery store, haha! So far it's been a great vacation. Tomorrow we have a lacrosse tournament to go to and I will be doing a workout tomorrow afternoon. Enjoy my first video in a long time and I will see you guys tomorrow!
Friday, August 19, 2011
Mikko Salo Is My Hero + Denver Begins Tomorrow
Mikko was one of my favorites to win the CrossFit Games this year. Unfortunately, he blew his ear drum out on a wave in the first event and had to pull out of the competition. Below is a link of him talking about his experience how he is using this as fuel for next year. I am really looking forward to watching him compete again next year.
http://games.crossfit.com/features/videos/makes-me-stronger-mikko-salo
My Denver adventure starts tomorrow! I'm really excited about it! I will be posting daily blogs from my adventures, so you will get to see what i'm doing everyday. When I get back, I will be starting my new training regimen. It will be signinfigantly more disciplined. I won't be hampered by working all day so I will be on a perfect schedule for school and training. I'll be running in the mornings, doing strength training in the afternoons, and CrossFit metcons and Jiu Jitsu in the evenings. I will also be blogging my diet which will help me stay more focused on my diet. Since I will be writing everything down, it will keep me more honest and more disciplined.
I am really looking forward to the new changes in my life. And I am really excited to see what my body is capable of doing in the coming months. My goals are to get my gold medal in Grapplers Quest on November 19th and to be in the CrossFit Games for the CrossFit Flagstaff Team next season. I will keep you guys updated on my progress, so stay tuned!
http://games.crossfit.com/features/videos/makes-me-stronger-mikko-salo
My Denver adventure starts tomorrow! I'm really excited about it! I will be posting daily blogs from my adventures, so you will get to see what i'm doing everyday. When I get back, I will be starting my new training regimen. It will be signinfigantly more disciplined. I won't be hampered by working all day so I will be on a perfect schedule for school and training. I'll be running in the mornings, doing strength training in the afternoons, and CrossFit metcons and Jiu Jitsu in the evenings. I will also be blogging my diet which will help me stay more focused on my diet. Since I will be writing everything down, it will keep me more honest and more disciplined.
I am really looking forward to the new changes in my life. And I am really excited to see what my body is capable of doing in the coming months. My goals are to get my gold medal in Grapplers Quest on November 19th and to be in the CrossFit Games for the CrossFit Flagstaff Team next season. I will keep you guys updated on my progress, so stay tuned!
Friday, August 12, 2011
An Awesome Article Found!
Written by: T.J. Murphy
It’s just killing Kelly Starrett. He shakes his head slowly, eyes fixed on the fault, a profound hurt registering in eyes. It’s bright and warm, late on a Saturday afternoon, day 2 of 3 at the Reebok Crossfit Games at the Home Depot Center in Carson, Calif. He’s watching a young woman perform a set of seven front squats with 155 pounds, and in her drive to complete the movement her butt sticks out as she overextends her lower back.
Over-extension: Starrett agonizes when he sees it—an athlete sacrificing the physics power that midline stability and mechanics are begging to serve up. The break in posture opens the athlete to potential injury and, as Starrett puts it, “leaves performance on the table,” laying there like a pile of gold coins. Starrett, a physical therapist and owner of CrossFit San Francisco with his wife, Juliet (who competed in the Games last year), has logged tens of thousands of hours coaching athletes, watching them move and obsessively coaxing them into better mechanics. Obsession is the right word: Problems of movement simmer in his thinking despite the busiest of days, his working solutions being posted daily, for almost a year now, in videos on mobilitywod.com.
“Crossfit is the perfect tool to expose holes in our movement,” he says. “A Crossfit gym is a lab: it’s a safe place to press boundaries, experiment, test and re-test, see what works and what doesn’t work, and become better athletes.” Starrett’s out to make the case that increasing performance is not limited to how much we can train or how hard we can train, but peak genetic performance becomes achievable only when posture, mechanics and movement are developed like skills, freeing up more power and becoming more efficient. When another athlete allows her knees to buckle inward as she thrusts the weight from a deep-knee bend to a standing position, Starrett slowly shakes his head again. “She’s so broken,” he says. Starrett knows he could help her if he just had the chance. This is how he’s hardwired and why most everyone in the stadium knows his name.
CrossFit is not just about becoming the athlete of the future, he’ll tell you. It’s about becoming a better human being. It’s about self-actualization. It’s about creative thinking, it’s about not being OK with imagined limitations, it’s about maximum effort. It’s about living your life hard and well and with joy.
Welcome to CrossFit.
Chris Spealler is the owner of CrossFit Park City in Utah where he also coaches. He’s competed in every CrossFit Games since its inception and picked up three top-five finishes.
It’s just killing Kelly Starrett. He shakes his head slowly, eyes fixed on the fault, a profound hurt registering in eyes. It’s bright and warm, late on a Saturday afternoon, day 2 of 3 at the Reebok Crossfit Games at the Home Depot Center in Carson, Calif. He’s watching a young woman perform a set of seven front squats with 155 pounds, and in her drive to complete the movement her butt sticks out as she overextends her lower back.
Over-extension: Starrett agonizes when he sees it—an athlete sacrificing the physics power that midline stability and mechanics are begging to serve up. The break in posture opens the athlete to potential injury and, as Starrett puts it, “leaves performance on the table,” laying there like a pile of gold coins. Starrett, a physical therapist and owner of CrossFit San Francisco with his wife, Juliet (who competed in the Games last year), has logged tens of thousands of hours coaching athletes, watching them move and obsessively coaxing them into better mechanics. Obsession is the right word: Problems of movement simmer in his thinking despite the busiest of days, his working solutions being posted daily, for almost a year now, in videos on mobilitywod.com.
“Crossfit is the perfect tool to expose holes in our movement,” he says. “A Crossfit gym is a lab: it’s a safe place to press boundaries, experiment, test and re-test, see what works and what doesn’t work, and become better athletes.” Starrett’s out to make the case that increasing performance is not limited to how much we can train or how hard we can train, but peak genetic performance becomes achievable only when posture, mechanics and movement are developed like skills, freeing up more power and becoming more efficient. When another athlete allows her knees to buckle inward as she thrusts the weight from a deep-knee bend to a standing position, Starrett slowly shakes his head again. “She’s so broken,” he says. Starrett knows he could help her if he just had the chance. This is how he’s hardwired and why most everyone in the stadium knows his name.
CrossFit is not just about becoming the athlete of the future, he’ll tell you. It’s about becoming a better human being. It’s about self-actualization. It’s about creative thinking, it’s about not being OK with imagined limitations, it’s about maximum effort. It’s about living your life hard and well and with joy.
Welcome to CrossFit.
Monday, August 8, 2011
Training Update
Hey everybody! I have been on a 3 days on 1 day off training schedule for quite some time now. To be completely honest, I was starting to feel overtrained. I'm experimenting with a new schedule and it seems to be working pretty good. Right now I'm going 3 days on 2 off, 2 on, and 1 off. I feel great so far and I will keep you guys updated!
I feel compelled to tell you that the Gracie Diet is absolutely fantastic! I am really enjoying it. The main thing is that they have a buch of recipies for you to try. Everyone of them that I have tried so far has been pretty amazing. As a result, I am genuinly excited to try new things. I like the over all freedom of the diet the best. It takes some lifestyle changes, but you are allowed to eat pretty much whatever for the most part. You just have to adjust to the fact that you can't eat certain things together and more than once in a day. These are small adjustments and small lifestyle changes that make all the difference in the world! The other diets that I have tried just have to many sacrifices that you have to make that it doesn't even feel worth it. For more info check out http://www.graciediet.com/
I feel compelled to tell you that the Gracie Diet is absolutely fantastic! I am really enjoying it. The main thing is that they have a buch of recipies for you to try. Everyone of them that I have tried so far has been pretty amazing. As a result, I am genuinly excited to try new things. I like the over all freedom of the diet the best. It takes some lifestyle changes, but you are allowed to eat pretty much whatever for the most part. You just have to adjust to the fact that you can't eat certain things together and more than once in a day. These are small adjustments and small lifestyle changes that make all the difference in the world! The other diets that I have tried just have to many sacrifices that you have to make that it doesn't even feel worth it. For more info check out http://www.graciediet.com/
Wednesday, August 3, 2011
Back Into The Swing
Hey everybody, sorry I haven't posted in awhile. I'll start up the daily video log when I'm about a month out from competition, just like last time. My next tournament is November 19th and once again it will be at the Las Vegas Sports Center in Las Vegas, Nevada. I've officially started training for that and so far I'm feeling great! I didn't take as much of a lay off this time, so I'm still in good shape. However, I plan on being in the best shape of my life for this gold medal run!
I have started the Gracie Diet and it's going extremely well; in fact, it's going better then expected! I've already lost 7 pounds and I'm feeling fantastic! It's a great diet because it's not as strict. You still can't have sugar and junk food. But I'm ok with that, and I plan on making this diet permanent. If you want more information on the Gracie Diet, go to http://www.graciediet.com/ and check it out. I recommend buying the book and trying it out for a few weeks. Personally, I've seen results immediately! The next step is buy the Gracie Juice Bag and getting addicted to watermelon juice! Thanks for the support everybody!
I have started the Gracie Diet and it's going extremely well; in fact, it's going better then expected! I've already lost 7 pounds and I'm feeling fantastic! It's a great diet because it's not as strict. You still can't have sugar and junk food. But I'm ok with that, and I plan on making this diet permanent. If you want more information on the Gracie Diet, go to http://www.graciediet.com/ and check it out. I recommend buying the book and trying it out for a few weeks. Personally, I've seen results immediately! The next step is buy the Gracie Juice Bag and getting addicted to watermelon juice! Thanks for the support everybody!
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