Tuesday 5/11

"Dirty Rodriguez" -

In honor of Scotts birthday I got to program the WOD for StoneWay CrossFit, but I don't dish it out if I can't take it!
So, after raking rock and doing a bunch of grunt work at the airport, (they are putting us to good use before we go to Academy) I went over to County Line and took on "Dirty Rodriguez"... and it lived up to its name,

For starters it was 91 today and really humid, so that sucked. I knocked out the muscle ups and burpees ok, the D.U. were slowing me down but I got through them. For some reason my shoulders were dead on the presses/jerks. I had to take several breaks which I didn't think i was going to have to do. Plus, I couldn't breath to save my life! More DU, then squat cleans. This is where I really couldn't get in enough air. It was like I had never done a CF workout before, my body didn't know how to "go there", I pushed and it pushed back. The next round of DU went better and then snatches, push ups and last 16 Muscle ups. They went slow, but steady.

Time - 28:32

slower than I expected but I really think the heat and the fact I have been somewhat sick for several days might have had something to do with it. Thats ok, no excuses, I have to get use to it...

Happy Birthday Scott

DONE!

Still clean eating, lovin the Paleo!
FOOD:
Latte
B - Pro. shake
L - sliced chicen breast, guac, orange, apple, cashews, milk
D - bbq - no sauce-, 2c broc. 1.5c coliflower mashed potatoes, almonds
Dessert - paleo magic cookie bar

Tuesday 3/23

Today I was served a nice big piece of humble pie....

Scott and I drove up to CrossFit Lynnwood to visit Jesse and workout w/ him, Todd Widman and some other mean CF'ers. We got the gym and went straight to the back room where to powerlifters workout.

Now, I’m a buck fifty soakin wet, so I know im not gonna lift the most weight in the room, but when you are in a room full of rock start guys, tipin the scales at 210 and up, being small is a tough pill to swallow.

Jesses had us warm up pulling sleds and doing some GHD’s. Then he put us on a beast of a squat rack with a bar only. He pulled a big 48’’ rubber band, that was fixed to the floor, around each side of the squat bar. At the bottom of the squat the band has very little tension on it, but as you stand up it gets exponentially harder the more it stretches.

(notice the green bands on the ground)

Its just a rubber band, right? Well, I failed out w/ a #25 plate on each side. Yes, at #95, plus 2 green bands, I had to be picked up by the spotter!

Now, this is a good place for you to know Todd and Jesse were up to over #250…. Instantaneous humility!

Scott was doing great, blowin through the #25’s, goin to 35’s then 45’s. Jesse and Justin worked w/ us a lot on form and why we were getting broken down at a relatively low weight. WEAK CORE! Its all about keeping that mid-line nice and tight. You gotta drive with those glutes and hams, not the hips!

 Each time I went back to the #25 plates on my bar I felt like a little kid workout out with NFL players. Anyway, I managed to work my way up to #35’s after some coaching.

Then it was on to low back, back squats. Jesse showed us what it means to keep your chest up. after about 10 mins of coaching he estimates I will be able to add 100 pounds to my back squat. Wow!

“ok, grab a sled, do 5 pulls down and back, #135 and then your done”, Jesse told us.

Well, just like the rest of the day, easier said then done! The sled pull was exhausting! Scott and I switched off, but it was a bear to pull that thing 200ft.

I left excited for all the new stuff I learned but feeling totally shocked at how much I didn’t even know that I didn’t even know! Humbled at how weak I was but eager to put to use my new strength training techniques.

Great day of lifting and learning.

Food:

B - Latte, cereal (cheat food, b/c i was out of pretty much everything else)
L - beef (all natural), cheese, salad, apple, almond butter
D - chicken chilli, apple, paleo magic cooke bar, milk

Saturday

BIG NEWS!

the N.W. sectionals WODs came out for next Saturday! Coach Scott is in an all out push right before the games to make sure and qualify for regionals!

Here they are, the first two workouts on saturday for the games

WOD #1

Every minute, on the minute, for 8 minutes of:

run a short distance (not specified)
max reps shoulders to overhead 155#/105#

-

WOD #2

 For time (12 min cutoff):

40 HSPU (must complete within 5 min)

40 FSQT @ 155#/105#

I know Im glad I dont have to do max OH press for 8 minutes! that is going to rock the shoulders.... then WOD #2, 40 HSPU?!?!

So, its my job to program his wods for the next few days. I want to make sure his shoulders are ready and that his conditioning is as good as it can be.

Todays wod was hard.... I planned it to be extremely difficult, mission accomplished.

NW regionals prep WOD

21-15-9

#115 thrusters

#212 Deadlift

muscle ups

heavy weight, big range of motion, all musle groups, body weight movements, high intensity, this wod has it all.

I coached Scott as he went through it first. He did great, his strenght is strength. So, he pushed through the Thrusters and DL pretty well. The muscle ups really slowed him down.

On the other hand, I suck at thrusters but can knock out the muscle ups out pretty well. The saying holds true, you have to be good at everything, not specalize in anything.

Results:

Scott 21:17

Corey 20:06