Thursday, July 17, 2008

Personal Training with Brian Spiering

Since I have been more immersed in fitness because of challenge training, I decided to help out my friend Brandon. He wanted to switch up his routine and train with me for month. He came from an average training background, middle 20s, familiar with basic exercises and conventional rep/sets schemes. The first day, 6/17/08, he was tested. Here are results:

Max Reps
pull-ups : 9
dips : 11
push-ups : 17

1 Repetition Max
back squat : 165
shoulder press : 90
deadlift : 185

Those are not bad numbers. He followed a program designed by me for one month. The goal was improve all those numbers, expose him to new movements, and put some weight on him. He worked hard. Here are results from the follow up:

Max Reps
pull-ups : 13
dips : 18
push-ups : 25

1 Repetition Max
back squat : 185
shoulder press : 115
deadlift : 265

Bravo!

Wednesday, July 16, 2008

Same but Different

WOD

1) dips, 5X5, 70, rest 2-3 minutes

2) DL, triples from 2'' platform, 295, 295, 325, 325(f)
Am I red from the sun or trying hard?

3) Good Morning, 5X3, 135
This is the point I learned the location of my intercostals.

4) 5 One-arm Press, 45
100ft Farmer Walk, 180
5 rounds

Notes: I am a gym rat and love these kind of days, i.e. slow grind. My deadlift is getting stronger. I have never pulled from a 2'' platform nor done good mornings. It is similar to what I have done in the past but with a twist. My core got a good dose.

Tuesday, July 15, 2008

Slow Learner

WOD

Snatch, 1 RM, 155*


Snatch, 65

Snatch, 95

Snatch, 155
Warning: The form is so bad it might permanently damage your own Olympic lifting.

* PR !!

Notes: I was tight and tired from the Down Ladder of Never Ending Pain. It was difficult to get in the bottom position. I went back to my old friend, the power versions. I did an OHS after each Snatch as penance. Notice how far forward I am on the 65 Snatch. I clean it up a little on 95 Snatch. The PR snatch was a pile, at least I had heart. On the next cycle, I'm dropping down in weight and working on form. I need to pull back towards my body and get in the bottom position. Some OHS would help.

Monday, July 14, 2008

Endurance Effort (??)

WOD

50 - 40 - 30* - 20 - 10
pull-ups
push-ups
dips
Time: 26:11

* I had to skip the 30 dips because I was out of push juice.

Notes: This was hard ass workout. It is rare that circuits last longer than 15 minutes. My kip is getting better on the pull-ups. The push-ups were very easy. The dips were very difficult. When I first started Crossfit, I thought about quitting in the middle of every workout. That thought would flicker through my mind, and I would let it go. For long time it had not reoccurred, but the thought has been present for the last two workouts. It is a sign the workouts are challenging. Good stuff.

Saturday, July 12, 2008

Playing the Sun

WOD

1) Muscle-ups, Grease The Grove

2) 400m, run*
50 sit-ups
50 squats
400m, run
40 sit-ups
40 squats
....
400m, run
10 sit-ups
10 squats
Time : 14:32
* PR - 1:14 !!

Notes: Muscle-ups felt great. I joined Crossfit Ventura for the workout. The PR in the 400m is only by 1 second, but I'm taking it. I said no more air squats, but it is impossible to say no to Colin & Huff. There are rumors of an affiliate gym opening mid-Aug. That would almost be cheating for my challenge.

Mental Preparation & Physical Execution

WOD

BS, singles, 225, 275, 305

BS, rack, walk out, & partial squat, 315, 345, 345


Notes: Coming back from 9th Circle of Training Hell : Over-training. There are many circles of Training Hell, e.g. plateaus, regressing, and not working out. Similar to Christian hells in that only Christians go to Christian Hell, only people who are serious about training go to Training Hell. I was able to rack and walk out my challenge weight. Generally, I am able to cash, squat, the checks I write, rack and walk out. I feel very confident and focused. Working on maintaining Tranquil Mind.

Wednesday, July 9, 2008

Mo' Wieght, Mo' Better

WOD

pull-ups, 3X3, 100 lbs
pull-ups, 2x12, towel

L-sit X 3 (:35, :25, :15), rest 1:1

Notes: Feel beat up. Left shoulder is tweaky when I try to push heavy weight. I am happy to be moving more weight with pull-ups. The last inch is always the hardest. Have to remember to do L-sit barefoot. Shoes feel like concrete blocks.