This is a bit of an experiment here. I want a place to share a record of my training. Why? Well, I feel like most of what I know has come through the process of testing on myself before sharing with others. What I know about nutrition is what I’ve learned through trying to improve my nutrition to ‘look better naked’ and ‘go to the CrossFit Games’. Same goes for my goals of ‘getting stronger’, ‘improving flexibility’, ‘recovering better’, and so on. Some things, I’ve learned, have worked better than others. And, sometimes it’s not so much about ‘works’ versus ‘doesn’t work’, but how it depends on your training goals, current lifestyle, and so on. There’s really just a lot to it and it’s hard to sit down and write posts on certain topics because I feel like some topics would require writing a whole book..Sooooo, rather than writing a book, I’m just going to share some day-to-day material and hopefully there will be some gold nuggets that folks can learn from!
A little context…
I’m probably 4-5 weeks of decent training in at this point. Meaning, I’ve been in a consistent, mostly uninterrupted groove for that long…Prior to that I was training as well, but I had a lot of business and life stuff going on where my training wasn’t consistent…It’s all about consistency!
I’m following Train FTW programming developed by Matt Chan. It’s definitely one of the better programs I’ve followed. I enjoy his stuff. But, I should note that I deviate from the programming fairly regularly as I like to throw some of my own snaz in…For instance, today didn’t call for jerks. But, I felt like hitting jerks so I did some – a lot of them!
If you didn’t know, I had a hip labrum surgery 2 years ago. Believe it or not, I’m still recovering. I think my little nerves are still regrowing and making some final connections after being gouged through during surgery. I’m probably back to 90% of my pre-injury status in terms of strength…Conditioning never got lost, but all my max lifts (back and front squat, deadlift, snatch, and clean and jerk) all went on hiatus for a couple years!
Ok, enough contex..On to the cool stuff!
Today, Dec 27 2017
– Coached four 1-hour CF classes from 7a to 1230. Ate 3 scrambled eggs and about 6 oz of leftover prime rib along with plenty of coffee and BCAA’s.
– Workout session at. 1pm
EMOM x 15 min:
:30 medium hard on air bike – hit 10+ calories each time
:30 air squats – hit 15 reps ea time
5 min rest, then
Begin working up to a 1Rm split jerk from blocks. Built up to 255 over 15 minutes. Shoulders (and basically everything beneath them) were a little shaky from the workout, so stopped there.
Then, a series of drop sets (ea set took 3-5 minutes..wasn’t really on the clock)
5 sets of 1 rep at 220
5 sets of 2 reps at 198 (kg plates)
5 sets of 3 reps at 176
5 sets of 4 reps at 155ish
5 sets of 5 reps at 135
5 min rest, then
1 legless rope climb + 7 toes to bar
That was it for the day. I finished with some leg stretching and crossover symmetry between stretch sets. I feel like I could’ve gone a bit harder on pretty much everything, but I’m happy with it considering I got a pretty decent head cold right now. I’ll give it a 7. By the way, 7+ training days are plenty good and nothing to be disappointed about!
Finished off the day by doing some misc. gym work (emails) along with a trip to Lowes with the fam. Ate a burrito bowl (no wheat for me plz) with extra steak and guacamole. And, I’m finishing my second protein shake of the day before I head to bead.
8:35pm. Calling it a day