Thursday 8/26/2010 Clean & Jerk Work

A. Halting clean deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec

(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)

B. Clean & jerk - 65%x1x5; 70%x1x5; 75%x1x5: 15 sets x 1 rep and more at end; 1 min b/t sets

(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day off the clock; keep taking up clean or jerk if one fails well before the other)

C. Clean pull; 3 x 5 reps; rest 90 sec

(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of clean +)

D. Front squat @ 10X0; 5 x 3 reps @ 80%; rest 2 min

8/25/2010

Today was a scheduled "rest" on my main training site I follow but just having a rest day 3 days ago I didn't feel as if i needed one yet. However I've done heavy barbell work and lots of squatting heavy the past few days so i kept today to bodyweight conditioning work.

5 rounds
25 double unders
20 pushups
50yd Hill sprint (50yd there and 50yd back)

9:40

Did this about 6pm in great weather.

8/24/2010

Today is a Double.
1st workout:


5 sets for run times:
10 burpees AFAP
20 unbroken chin ups
Run 400 m @ 90%
Rest 3:30 b/t sets; (time runs only)

I did all 5 sets of pullups unbroken as prescribed, runs were on a treadmill:
1:30,1:32,1:29,1:31,1:30

A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)

doing this later tonight.

8/23/2010

A. Halting snatch Deadlift (3 sec pause at top) + finish @ 1123; 3 x 3; rest 90 sec
(perfect posture; shoulders must stay slightly over the bar during pause. After pause, extend completely slowly, use glutes to slightly hyperextend hips, lean back on heels as much as possible)
B. Snatch - 65%x1x5 sets; 70%x1x5 sets; 75%x1x5 sets: 15 sets x 1 rep and more at end; 1 min b/t sets
(Start at 65% for 5 singles; then 70% for 5 singles; then 75% for 5 singles; these first 15 reps on the minute; If all successful, take up singles gradually AHAP for day, off the clock)
C. Snatch pull; 3 x 5 reps; rest 90 sec
(weight by feel - must have perfect posture (chest up, back arched!) in first pull and speed at the top; should be 90% of snatch +)
D. Back Squat @ 22X0; 4 x 5 reps; rest 2 min – 75%



A: 135,145,145
B: 80x5,85x5,90x5,100x1,110x1,115x1x1,125x1,135x1,140x1 (pr by 15lbs!)
C: 125,125,125
hours later
D: 195x5,185x5x5x5 ..damn, following a 2 second down, 2 second pause at the bottom makes these SUPER HARD..wasnt able to keep the 75%, had to drop 10lbs from that.

8/22/2010

Rest Day... thankfully

Daily WOD's 8/15-8/20

8/15/2010
This would officially be the last workout "the office garage" before I had to pack everything up and move out. My friends Michael Foster and John Ratley traveled up to share this WOD with me. I was quite nervous after listening to John's description of the pain he went through the first time he had done this workout. The high rep # was also playing with my head. However i devised a strategy to follow to keep me on pace throughout the reps to keep me from resting to long. I chose to do 3 sets of 10-8-6 reps, and that would equal 72, so do 3 more and that'd be it.
"Randy"
75lb power snatch x 75 reps
Korey: 6:27
Michael Foster: 6:50
John Ratley: 7:20

My strategy worked well, I did the first 3 reps, sat the bar down, took a breath, then got into my three sets of 10-8-6 and never spent much time with the bar on the ground. Michael and John both said they were pretty much doing as many as possible at the beginning then sets of 5's. It proved that strategy helped.


8/16/2010
7 rounds of
7kb swings (2pood)
7sumo DL high pull (2pood)
100 yard shuttle run on a 20 yd track

Did this at my work with 1 other guy.
7:11

8/17/2010
A.M.
In the morning i did a workout with a client of mine but we didnt keep distance totals.
15 rounds of sprint 20 seconds, walk 40 seconds.

P.M.
5 rounds
5OHS @ 115
5 L-pullups
3:46

Did this at my work with one other guy. Very quick workout. Snatched the bar to get every set started.

8/19/2010
Push Jerk: 3-3-3-3-3
95/115/135/155/155
immediately after
"Elizabeth"
21-15-9
135lb squat clean
Ring Dips
14:45

My friend Daniel E. gave my this workout, said he had did it a few days before in 8:39 and to be honest the workout itsself scared the shit out of me thinking about it,.. i doubted even breaking 10 minutes..and i didnt, not even close. Did this workout by myself at my work.


8/20/2010
Bench Press with 95lbs + smallest jump stretch bands
3-3-3-3-3-3 with 30 seconds of rest between each set

immediately after
(my first workout from the OPT blog..(optimum performance training)which i'm going to be following as best as possible from now on.
15 pullups
row 250m
10 burpees
row 250
15 pullups
row 250
10 burpees

6:00 did all the pullups and burpees unbroken, the row really got to me, felt slow on it. Did this workout by myself at my work.

Then in the afternoon I was going to do another workout off of the OPT blog which called for "trying to get 300 calories on the AirDyne bicycle in 10 minutes" but the airdynes at shannons apartment were both broke, so instead i just rowed for 10 minutes. My rower doesnt count distance so i have to estimate according to strokes, and i estimated about 2,200meters in 10:00. Thought this would feel like it was gonna take forever...put on some lil wayne radio on Pandora and it was over in no time!


8/20/2010
During work on saturday i did the class WOD with 5 other people, in heats of 2.
"SQT"
(i used 100lbs, 95 is prescribed)
3 rounds
95lbs ground to overhead x 10
100 yd shuttle run @ 50yd lengths

4:15

2+ hrs later i worked on some core stuff.
3 sets NFT (not for time)
20 GHD situps
5 each side, KB Overhead Side toe touches opposite hand
max L-sit (00:30, 00:19, 00:12)

Sad News but New beginnings

So I've slacked hard on my blog for about a month or two now. I had high hopes and expectations for my garage gym and then for my blog. Hoping that by the end of the summer i'd have somethin like 10 guys a day wanting to come over and crossfit every day and a bunch of followers on my blog posting comments and their own posts and discussions about the days workouts.....well not so much. So my high hopes quickly diminished and I got discouraged and let the blog go by the wayside during my summer training. In the meantime i trained for and competed in a crossfit competition in Memphis, the Faction Games. It was a 2 day event with about 120+ competitors across 4 categories, mens and womens advanced and beginners. I competed in the mens advanced, there were 56 of us, and finished in a strong 19th. After the games i took about a week of, let my body recover and ate a little more relaxed than normal.

Now for the sad news.. my (old) landlord, which obviously doesnt have a heart or soul, notified me and my other 2 roomates that he and his new wife were moving into the house we currently lived in and he wanted us out by September 1st. I got the news on August 7th after my 2nd workout in the Memphis competition. So my beautiful setup which seemed perfect, that i had in my 2 car garage at the house is no longer. I've had to pack everything up and move out. I moved in with my girlfriend in Franklin so for the next 5 months until i find a place in murfreesboro again i have all my training stuff in her spare bedroom. (except the 300lb lifting platform, tractor tire, and 116lb stone) I will still be able to do all the barbell lifts, some rowing and bodyweight stuff in the apartment but no intense WOD's involving jumping or dropping the weights. Luckily i'm fortunate enough to have a job at a Crossfit Affiliate and I can workout at work whenever i want..

MOVING FORWARD: Now i'll get into why i'm getting back to my blog. I have new inspiration for training since this whole move. i've realized i dont have the conveince of a full crossfit gym in my backyard anymore, so my time spent workout out now needs to have a specific reason and be worthwhile. Not just doing another workout to do it, but to work on certain aspects of my fitness and further improve on all of it.
So here's what my blog will consist of, at least for now.
1. My daily training
2. where i got the workout from (if it were from a friend, i'll post their time/loads)
3. Where i do the workout and how i felt doing it.
4. Comparison to previous benchmarks if the daily WOD is a benchmark i've done before.

What I'm not going to be worrying about is, if anyone else is following my blog, or if i'm recruiting new people to crossfit. If this does happen however, I will be very happy, but for now I'll just let my blog be an electronic source of my daily training. Follow it if you'd like, check in on it once a month or never, get workout idea's or challenge yourself to my workouts, and please if you do one of them, post and let me know how you liked it, or how you did.

I've decided to try my best to follow the Optimum Performance Training blog created by James Fitzgerald, a.k.a. OPT, out of Canada. He's been a crossfit games competitor i believe every year of the games, and is very educated and knowledgeable in exercise physiology, training techniques and the bodies adaptations to training. Also I'm planning on working on a heavy squat once every week, and an Olympic lift once a week specifically....Train Hard, and don't lose focus,ever! -korey

Introduction: Please read.

The purpose of this blog is to
1) let others become aware of CrossFit
2)hopefully get more people to start doing WOD's with me at The Office
3)maybe convert some of you bodybuilders into true fitness
4)let people follow what goes on at The Office and see daily workouts and additions to the gym.
5)share idea's and opinions and discuss anything CrossFit related.
6) this also allows me to post exercises related shit somewhere besides my facebook account where people will actually care about and respond to what i say.

If you're reading this right now, you either have some interest in CrossFit, or at least an interest in working out for some reason or another. If your reason is....(to continue reading please click "INTRODUCTION:PLEASE READ" on the right sidebar under Pages)