Oh man, has it been some time since my last post. I really have been meaning to post more. At least my workouts right? Haha. I tell myself, “Okay, just post when you get in to work” or “Do it right when you get home.” As you can see, it never quite works out.
I have been keeping up with the workouts and doing a little here and a little there but not much. I haven’t taken many days off, maybe Sunday’s and an occasional day during the week but that’s about it. It’s been fun. Just playing around and not really trying to go balls to the wall. Just going hard.
I am slowly starting to eat better and better every day with an occasional slip up but I’m not too much into making it a necessity to be strict with anything at the moment. I’ve also been spending a lot of time with the family.
Without further adieu….
WOD’s (in no particular order)
3 rounds for time of:
10 Dead-lifts @ 275
50 Double Unders
Time: 2:33
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Did a Double WOD This Day
“Grace” (first time doing this)
30 clean and jerks for time @ 137 pounds
Time: 2:28 or 2:38, can’t remember. Oh well, lets go with 2:38.
and
4 rounds for time of:
40 Air Squats
400 meter run
Time: 8:58
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“Nasty Girls”
3 rounds for time of:
50 Air Squats (I MADE SURE I EXTENDED BOTH MY KNEES AND MY HIPS FOR EVERY REP!!!!!!)
7 Muscle-ups
10 Hang Power Cleans (132 pounds)
Time: 6:25
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A version of the “Chief”
AMRAP in 2 Minutes of:
2 Power Cleans @ 154 pounds
4 Pushups
6 Air Squats
Rest 1 minute and repeat for 5 cycles
6 rounds completed for all 5 cycles
Back again. I have been quite busy with playing around with different workouts for myself and just testing the energy system waters. Some light and short, some heavy and medium, some light and long, etc. I tend to gravitate towards the heavy and short met-cons but forget the importance of short met-cons that involve light weights as well as throwing in some light and long and/or heavy and longer in the mix as well.
Going heavy, first off, takes care of a lot of things for you in terms of going hard. If the weight is heavy enough, you can push the pace almost to a point where you are required to slow down in order to move the weight through the required range of motion. This means, that even though you are fast with heavier weights, you must still respect the weight and move accordingly. Its as though the heavier loads determine the pace for you. You will tend to forget how to push yourself harder if you always do these kinds of workouts. This is why I have been re-introducing myself to met-cons that may have the same type of volume with lighter weights or maybe even more volume with lighter weights but last about as long as its heavier weighted counterpart. For example, lets say I do a workout with 10 Thrusters at 135 pounds and 10 Pull-ups for 5 rounds and lets say that it takes me 12 minutes to finish this workout. Twelve minutes is a good time but I was limited by the weight of the thrusters. I wanted to make sure my accuracy was high or that every rep counted (no misses). Here lies the problem. So what I did yesterday was an example of changing it up a bit. I did full cleans (squat included) and ring dips. Usually in a workout like this, I would prescribe a heavier weight for the cleans kind of like Elizabeth but maybe even heavier than 135. Instead, I went with 88 pounds and decided to do ten reps of each movement for 10 rounds. Now, the weight would not hold me back. My mind would be the culprit now. Could I push through when it would feel as though my heart would jump out of my chest? Accuracy doesn’t have to be as high because it chump weight, in terms of what I am capable of squat cleaning or what I have done in the past in met-cons that have squat cleans. Do you see where I am getting at?
I need to do workouts that don’t take very long but are long enough you want to kill yourself rather than finish it in a time you feel you should finish it in. I also need to do workouts with heavier weights that involve more reps other than the usual 1 to 5. Like doing 15 reps at a time with 135 pounds for different movements like thrusters. These are the workouts I need not shy away from. These are the ones that will help take me to another level.
Well, here’s to kicking your own ass.
Thursday’s Workout
10 Full Cleans at 88 pounds
10 ring dips
10 rounds
Time: 13:35 (i think)
Wednesday’s Workout
Park City CF Chipper
For time:
400 meter run
30 Pull-ups
20 Pistols (one-legged squats)
30 Burpees
20 Pushups
30 Double Unders
20 Wall Balls, 20 pound ball
30 Situps
20 Pull-ups
30 Kettle Bell Swings, 1.5 pood
400 meter run
Time: 12:09 (i think)
Hello everyone! I can’t seem to find the consistency to post regularly here. I have kept the workouts going and I am not sure if they are were they should be but I don’t really care right now. I have started to work on the programming for September and beyond. For one thing, I need to expose myself to more than one workout a day often. Second, I have a pet peeve of people not improving on Olympic lifts or high skill movements.
I am excited about the new changes to our programming. I have been wanting to expose the group to different programming methods but haven’t really had the chance to. It is going to take a lot of work on my part to get this thing in place and executed correctly but I have all of August to do so. I still have to run it by Joe but I am excited about it. It may or may not stick over the long haul but it will help in a number of things, including getting everyone exposed to the skill movements more often.
It will also give our advanced athletes a process by which to get stronger and improve their game immensely. To give you kind of a tidbit on what this new programming consists of. Metcons remain 3 days on, 1 day off but now a new element is added. Strength will be addressed in a 2 days on, 2 days off schedule. As you can see, this will be very tough for me to bring together on a daily basis, in terms of making the WOD co-exist optimally with strength movements, but I am up to the challenge and believe that the benefits far outweigh the disadvantages. More to come…………..
Today’s WOD
As many rounds in 20 minutes
10 Full Snatches, 110 pounds
5 Push Balls, 20 pound ball
10 Kettle Bell Swings, 2 pood
5 Thrusters, 132 pounds
Rounds: 4 plus 3 snatches (sucks)
I haven’t posted to this blog in some time. I want to make sure that I post more often and keep the info coming at a daily pace but now is just not the time. I am still recovering from the games in terms of motivation so my workouts have been pulled back a bit but I am still hitting them so that’s a good thing. I am going to wait until September 1st for daily posting and getting back on track with my training. Until then, I plan on occasionally getting on here and letting everyone know what’s up. Here’s what’s been on the menu the last couple of days.
Today’s Workoout
5 minutes of
10 Tire Flips
10 Handstand Pushups
1 minute rest
5 minutes of
8 Tire Flips
8 Handstand Pushups
1 minute rest
5 minutes of
6 Tire Flips
6 Handstand Pushups
1 minute of rest
5 minutes of
4 Tire Flips
4 Handstand Pushups
1 minute of rest
5 minutes of
2 Tire Flips
2 Handstand Pushups
Wednesday’s Workout
5 Rounds of
6 Power Snatches @ 132
9 CTB Pullups
Time: 5:33
Monday’s Workout
CrossFit Football WOD
3 rounds of
1 Full Gasser
12 Power Cleans @ 185
6 Push Jerks @ 185
Time: 9:35
2009 CrossFit Games, my take.
Okay so now is the time that I post my experiences at this year’s CrossFit games. I have many opinions and thoughts on how the event unfolded and how I felt I performed.
First, I finished in 38th place out of 74. It was an awesome time competing and hanging out with everyone. What makes CrossFit so much fun is by far the fans and those who CrossFit at their own gyms. It is so inspiring to have all these wonderful people come up to me this past weekend and let me know that they were rooting for me and that what I do inspires them. It’s really what drives me to get in that gym and bust ass. Which brings me back to my performance.
I wasn’t totally pleased with how I performed. I didn’t necessarily feel as though it was a failure but it definitely wasn’t up to what I expect of myself. I blame myself for not preparing myself to to the fullest possible potential. I took it somewhat for granted. My diet was not where it should have been and I just didn’t give myself a chance to make it to day 2. I believe in myself to the point that I should have been in the top ten, if not higher. No excuses though, the unknown and unknowable is what I train for and I knew that going in but just didn’t give it my all in preparing. For this, I am sorry to all my fans out there. I give you guys my word that will never happen again. I will soon begin my journey into preparing for the fourth annual CrossFit games and I vow to be indestructable. The athletes will get better, the workouts will get tougher, but I will give myself the best opportunity to go head to head with the best and do damage.
I would have loved to do day 2 workouts because I would have done well but I didn’t deserve to give them a go and so I won’t. This year’s workouts are buried. I have a plan in mind on where my training is going to go. I will post my workouts, when I start, in greater detail. I am going to be doing two a days for sure. My philosophy has changed a bit. I will start to unveil it as my prep begins. I’m thinking September 1st or so. Be on the lookout.
Onto the actual games. What do I think of the games, the programming, the organization, the setup, the affiliate cup? First off, for the fans, I felt the setup was extraordinary. It was light years ahead of last year’s event. The jumbotron was awesome and I hope they go even bigger next year. Paving the area around the barn was cool too. I liked last year’s workouts being in the dirt but having it paved was good.
The affiliate tent site was way cool and I think more needs to go into that. So much camederie going on. I think they should spruce the area up even more. It’s just so cool to finally meet all the other big time affiliates.
The vendor area was perfect. I can’t wait to see who signs up next year. The apparel, the equipment, and just everything was cool in the vendor area. The possibilities are endless.
The organization was a little subpar but with all the competitors and equipment setup, I don’t blame anyone for that. Dave Castro and company did amazing job with getting the show on the road and keeping it flowing as best they could. The parking situation couldn’t have been better. That was run perfectly. I didn’t really like how we never really had an idea of when we were going to be starting the next event but oh well. Big props to headquarters for making it all work.
The events. Hmm……. the events. What is there to say? They did what they were supposed to do. They detrmined the fittest man and woman on the planet, both physically and mentally. I can’t say I was a total fan of everything or all the workouts and the whole elimination thing but that’s life. I should have prepared better. Dave Castro did well. He programed as diverse a workout scheme as he could. He actually made it a little more CrossFit-esque. Last year was not entirely what I would call a true test of all fitness domains. This year took care of that. I actually liked the programming. Last year played to my strengths. This year exposed my weaknesses. And I loved every minute of the humility.
Good job to Dave, Tony, coach, Lauren, and every one else involved in making the 2009 CrossFit games a success. And thank you to the Castro’s for allowing us to display our talents on their awesome property.
I would also like to thank all of you that came up to me this weekend and passed along kind words. It’s really cool to finally meet some of you. Next year is for you.
The little guy (haha)
Ricky “CFO”
done
Now starts the final countdown leading up to the games. I have been training really hard and heavy and now I am going to change my training up a bit. My volume has been very low. My workouts have been very short. I have been using really heavy weights. Now it’s time to change up the routine a bit and start increasing the time. I somehow get the feeling that at this year’s games, the workouts are going to be long. I am not sure how long but long nevertheless. I just think that everyone is under the assumption that they are not strong enough and so have changed their training to match that. I do think the workouts will be different (maybe obstacle courses) but I really feel that they are going to be long. I was just thinking the other day, what if Coach wanted us to run a marathon? We don’t normally train that way and it is game, so why not? That would be horrible but you can’t count it out. Maybe not a marathon but maybe 13 miles covering hills and terrain. There could be a number of things that show up. Carrying stuff, pushing stuff, dragging stuff, jumping over stuff, etc., etc.
I am going to start increasing my work time just in case. I am strong enough at this point. I am ready for heavy stuff, both for low reps and high reps. I’ve done it all. Now it’s time to go for real long. I am going to run a few long distances over the next two weeks. I am also going to engage in some other types of training like strongman. I am going to try and utilize UNO (nebraska omaha) to get in workouts. Pushing gators, running stairs, flipping tires, dragging sleds, and all sorts of stuff like that. I figure I only have about a week and a half before I pull back the reins full throttle. I need to heal up a bit and so Fourth of July weekend will probably be an enjoyed weekend with no workouts, and maybe only one or two more light workouts the following week. We’ll see how all this goes.
Wednesday’s WOD
Rest Day
Tuesday’s WOD
On the minute every minute until 75 thrusters were completed:
5 burpees, then
135 pound thrusters, max reps
Time: 19:45 (20 rounds)
Monday’s WOD
Rest Day
I haven’t forgot about posting just been really busy the past few days with a lot of business stuff and dad stuff. I don’t have much to post at the moment other than what workouts I’ve done over the past few days. It’s been really heavy and my body is really starting to feel it so today is a rest day for me. I really need it.
Sunday’s WOD
Back Squat 1RM
330 lbs. (not a pr but only 5 pounds off)
Teams of 5, 2 teams (we lost)
While one person runs a 400 the other 4 work at eliminating 1000 double under’s and 1000 situps. Basically, everyone had to do 200 a piece. If we finished early, we could help someone else with their reps. Lots of fun.
Saturday’s WOD
Team workout of 3, two teams.
One person rows 21 calories while the other two are doing either 135/95 pound push press for reps or burpees for reps. Everyone on the team must have their turn at 21 calories on the rower, followed by 15 calories on the rower, and finally 9 calories. The most reps wins. We won this one.
Friday’s WOD
Power Snatch 8 sets of 2 at 80% of 1 rep Power Snatch (147 pounds)
rest 1 minute b/w sets.
met-con
As many round in 12 minutes of:
5 chest to bar pull-ups
10 Pushups
15 Box Jumps, 20 inch box
Rounds completed: 13
Thursday’s WOD
“King Kong”
3 rounds for time of:
1 Dead-lift (prescribed weight is 455 pounds and I used 440 pounds)
2 Muscle-ups
3 Full Squat Cleans (prescribed is 250 pounds and I used 242 pounds)
4 Handstand Pushups
Time: I’m not sure yet, but I do have it one video so once I cut and edit it, I’ll post it with time. It was heavy though and scary at times with those dead-lifts.
Not much to say today. I have been busy with running the business and adapting to our new organizational plan that we have in place to make our workday more productive. There have been many days in the past where Joe and I just went through a workday with nothing getting done as pertaining to improving the business side of our affiliate. Not anymore. We now have put daily and weekly task sheets into the mix and we all have set schedules. This has been great for all of us here working at the gym. The schedule has given us a reason to be more motivating and encouraging and to come with our A game because we now have no excuse. We are either working the morning shift or the afternoon shift and not both anymore. I feel much better about this and I have seen the improvements in my coaching go up. At least from my viewpoint. I feel more uplifted and motivated. I also love the morning shift because I don’t have to work the afternoon. This gives me more time to be at home doing stuff that needs to get done like yard work, washing my truck, and some other things that need to get tended to. I feel more rested now too.
We’ll see how it goes in terms of long term but right now it’s working great.
Tuesday’s WOD
For time:
300 meter run
20 KB Swings, 1.5 pood
20 Box Jumps, 20 inches
20 Pushups
Walking Lunges, 20 steps
20 DB hang power cleans, 40 pound db’s
Slam Ball Chest Throws, about a 90 feet, 10 Trips
300 meter run
Time: 6:29
Monday’s WOD
5 rounds for time:
7 Dead-lifts, 315 pounds
21 Double Unders
Time: 3:39
Two of the last four (the other two were heavy as well) workouts I have done have been the epitome of my style of training and basically what has gotten me to where I am today. If you were to ask anyone in my gym, client or colleague, what kind of workout do you see Ricky doing. Nine times out of 10, they would tell you very heavy and low on the volume. I just love moving large amounts of weights with a barbell, especially the Olympic lifts. Now, I probably should pay more attention to my gymnastic efforts because I am not the greatest at moving my body-weight. I think I may have even surpassed my ability to proficiently complete pull-ups, pushups, handstand pushups, and the like with heavy Olympic Lifts and Power-lifts as well as thrusters, etc. etc. Now, don’t get me wrong. I am not bad at gymnastic type movements but I should be better than what I am, at my body-weight. I just don’t like doing pull-ups and all that stuff. I’d rather be throwing a heavy barbell overhead.
Onto another subject. I re-read an article just yesterday about training Olympic Lifters. I read it on CrossFit North Santa Cruz’s website. The first time I read it, it was a few years back when I was still training athletes at the University of Nebraska at Omaha. The article was written by one of the best in the business of getting people strong and powerful. This guy knows all about work capacity and it’s importance to a person’s respective sport. He knows all about weaknesses and addressing them before they get the best of you. He, like Coach Glassmann, is before his time. I look up to Louie Simmons and when he speaks, I listen. If you get the chance, read the article. You can learn a thing or two about training. You may not necessarily agree with his philosophy on training but the essence of what he is talking about holds true in any type of training. Keep your training highly varied, get your work capacity up to par, address weaknesses, and absolutely avoid specialization. Does this remind you of anything? CrossFit closely resembles the conjugate method of training. That is, as long as the person programming knows what the hell they are doing. If you like the article, check out Louie’s website (btw, Dave Tate is a disciple of Louie’s training methods), Westside Barbell.
What If I Were An Olympic Coach, by Louie Simmons.
Sunday’s WOD
3-2-1 rep rounds for time of:
176 pound Full Snatch
220 pound Full Clean and Jerk
Time: 8 minutes
Saturday’s WOD
As many rounds in 20 minutes of:
242 pound Back Squat for 3 reps
6 Weighted Pull-ups, 25 pound dumbbell
9 Handstand Pushups
Rounds completed: 10 (didn’t break up the hspu’s until the 7th round i believe)
This is one of the best times of the year in Omaha, Nebraska. We play host to the NCAA Division I Men’s College World Series. It is an awesome experience for everyone involved. As you may already know (if you don’t, you will now), I am a huge Texas Longhorn’s fan. I got married on the day they won the series back in 2002. I was here when they won it again in 05 and now I hope to watch them pull it off for a third time since moving to Omaha from the great state of Texas. I love Longhorn athletics, especially football, and can’t wait to see the guys take the field and kill ‘em with small ball. It is amazing at how bunting becomes such a crucial part of their game. It has to annoy the hell out of the other team’s and their fans. I remember when I wrestled at the University of Nebraska at Omaha, back in my redshirt, freshman, and sophomore years how we had a certain style of wrestling that was very effective. How do I know it was effective? Because teams started to gameplan for us and actually took the time to try and learn how to counteract our style.
We were known for wrestling on the edge of the mat. We used this area to maximize our scoring ability because opponents would become lax as we approached the edge because they would figure we would just go out of bounds and re-start. Our plan was to get our opponent to the edge, work some hand fighting, circle our backs to the middle of the mat at the last minute, and shoot a takedown out of bounds. At the time, if at least one foot (one supporting point) was within the circle, point awarded. We would score and win so many matches this way that it would just piss our opponents off. Like I mentioned above, teams started to gameplan for our gameplan if you will. They refused to get anywhere near the edge of the mat. They would try anything and everything to avoid that space. A lot of the times it backfired on them anyways. I feel that this is a lot like how Texas plays and Augie coaches baseball. Other teams and opponents hate it.
Whoever comes out on top by the end of next week, we can all be sure that it will be a fantastic week of athletes performing at their best. Omaha will be hustling and bustling. I can’t wait to make it out to a game.
Friday’ WOD
Rest Day
Thursday’s WOD
21-15-9 rep rounds for time of:
132 pound Sumo Dead-lift High Pull
Ring Dips
200 meter run
Time: 6:11
Wednesday’s WOD
Whichever comes first, 15 reps or 10 minutes:
Clean & Jerks @ 220 pounds
15 reps in about 9:40 or so. (I clean thrustered about 11 or 12 of the reps)
