At least I have the weekend

I was only able to get one workout in during the week and that was last Monday.
But at least I have the weekend...
Yesterday (Saturday) I got in some "heavy" squat cleans.  I say "heavy" because I'm still not at the same strength levels that I was at in August.  I also worked on some overhead squats.
Saturday's met-con was:
5 rounds of
10 hang power clean @ 115#
5 burpees
Sprint 80 yds (estimate)
rest 3 minutes exactly between rounds
60sec, 55sec, 59sec, 68sec, 74sec

Today I went a little longer and did:
3 rounds of
"Cindy" for 5 rounds and 3 135# thrusters after 5th round
Video shows last round of each.  Ipod was on shuffle and I got a little unlucky at the beginning with "Vogue" and "St. Elmo's Fire", but I got fired up after seeing The Spazmatics on Friday night.


"Cindy" with a few thrusters from Andy Atkins on Vimeo.

Nothing to report

Started out this past week with some squat work and a solid met-con on Monday.  Then it was just downhill from there.  I had a number of things get in the way of training.  The biggest was probably my lack of desire and focus.  I just haven't been feeling it at all lately.  I need to find and bring back that passion for training back.  Last night I did get some food prep in, so that's a start.  Work hard this week.

Almost as risqué as mainsite

Here is my response to CrossFit.com's mainsite picture for Wednesday, January 12.

Friendly Competition or Flat Embarrassment?

Last night I received a text from a fellow crossfitter.  They had completed 35 front squats at 95#.  I was impressed.  My inconsistent strength work had me thinking if I could do that.  Well I got home from a basketball game around 11pm, fed the dogs, walked out into the garage and I had a bar already set up with 115#.  I picked it up and preceded to front squat.  I got 25 before stopping.  The last few were a struggle.  I was a little disappointed but actually got more than I thought I would.  Oh, by the way my fellow crossfitter is a girl.  Gotta chase somebody!  Today I'll do some squat work. 

25 Front Squats from Andy Atkins on Vimeo.

My Weekend

Weekends are the best time for me to get solid training in until basketball season is over.

Friday Jan 7
10-1 of
70# KB Swings
K2E
115# Push Press

I got it all unbroken but in 12:05.  Too much staring at the weights.

Saturday Jan 8
I played around with the Varsity boys while getting 12 unbroken front squats then 1 rep Squat Cleans.  Everything feels heavy since I haven't been lifting consistently.
Later that afternoon I did an old OPT test wod:
AMRAP 3 minutes
3 Chest 2 Bar
3 Burpee @ 8' reach
I got 53 reps.  I'll do this again in a few as a test.

Sunday Jan 9
Was able to sneak in and knock this out:
5 rds of
8 70# KBS
8 Burpee Pull-ups

Video shows that I let the bell swing me and that I breathe super heavy.


Jan 9, 2011 from Andy Atkins on Vimeo.

2011 GOALS

So basketball season just kills my fitness. I feel like I lose every gain that I make over the summer. Right now everything feels super heavy and I feel like I have to start at square one again. My immediate goal is to get back into some consistent workouts even if it is just some warm-up stuff or mobility work. I will start to analyze how I feel everyday, during wods, and post wods. I want to truly focus on CrossFit and getting better at movements, transitions in wods, and both short and mid-range time domains. I want to increase strength in both upper and lower body, but with a focus on squat strength and pushing power. I will increase my knowledge of anatomy, physiology, and how the body works most efficiently. I will increase my knowledge on nutrition and focus on feeding myself and my son foods that will increase our health (and performance).

As the year progresses I will certainly have concrete numbers to shoot for, but right now I’ll settle for attempts at consistency and slow increases.

New Blog

I'll start posting training thoughts and ideas here. As well as posting my training, nutrition, and any nonsense that I want. Keep posted I'll try to start with a post on 2011 goals.