Team Training update #5 and Wow It's Hot

My legs are garbage after the last couple of days.  I'm also down in weight since working in the sauna  for the past 13 days.  I need to up the water intake and increase my snacks.

I'm forcing an off day today.  I'll probably roll out a couple of times and have scheduled an ice bath for later.  I've got to get ready for some heavy cleans tomorrow.  I've also been tricked into running a 5k on Saturday.

Yesterday (Wednesday, June 29) I did 3-3-3-3-3 handstand pushups.  I did one set on the parallettes and the other 4 on 45# bumpers, so about 4in of extra depth.  Later Lindsey and I did a partner 6000m row.  We switched at every 1k and our total time was 24:41.

Tuesday Lindsey and I squeezed in another partner style wod before the 5pm class.  It was 2 rounds of 200m farmer carry, 30 box jumps, 15 GHD, 15 C2B, and 30 lunges with 45# plate overhead.  I did a round then Lindsey then we repeated.  Our time was 24:13.

Monday I worked out with Beth and we did weighted pull-ups. 7-6-5-4-3-2-1.  Then we did 3 rounds of 45 burpees with a 90sec rest.  I went 2:22,2:58, and 3:15 total time was 11:35.

We've got a few tough ones coming up.  Everyone has been working really hard.  Beth's making great strides.  Here's hoping that Lindsey's shoulder holds up and is alright throughout the summer.   

Here's my boys Jake and Stephen cleaning 245. 

Later Jake pr'd with 255.

Here's BeVe rowing and Niki busting out some strict handstand push-ups.

No picture of Lindsey and you guys get enough pictures and videos of me.

Team Training #4

I know it's been awhile, but I've had a busy week since getting back into town and starting work at CrossFit Denton County. 

Sunday, June 19: Got back into town from 17 hr trip gave myself a couple hours to unpack and get re-situated then right back into the gym.  I did 8x2 Squat Cleans and then a short met-con.  Videoed both and will put them in this post at the bottom.

Can't quite remember which days went with which workouts.  All my days have been running together.
We did a long chipper which Stephen was able to kill.  Farmer's Carry, swings, double-unders, push-ups, box jumps, hang power cleans, lunges, rowing.
Heavy deadlift for multiples and an emotm shoulder press wod.
Hang Squat Snatch and Ring Pull-up work with an Air-Dyne wod.
Max rep front squats at 135# then 5 rds of 21 wall balls, 15 push-ups, 15 ghd's.  An hour later we did 21-15-9 275# Deadlift and box jumps.


Squat cleans 175x2 from Andy Atkins on Vimeo.


6.19.11 wod from Andy Atkins on Vimeo.

Team Training #3 (sort of)

Update on training even though I haven't worked out with the team since like Monday.  I think they are voting on kicking me off the team.  Heard the vote was 4-1 (thanks Beth).

Wednesday : Rest day
Thursday: 10 x 1 on 90% back squat @ 260#  This was really hard.  Took 60sec rest in between.
Barbell Bent Row @ 115# 4 x 8.
Then 7 min on the Air-Dyne - 10 sec all out then 20 sec above 50rpm for entire 7 min.
Friday: Snatch Deadlift 5x5 @ 145# with a tempo count.
Then 3 rounds of 15 95#OHS, 20 T2B, and 10 Burpees
Time was 9:53
Friday afternoon I left with my brother and son to drive to Ohio.  17+ hours later we arrived around 10:00 in the morning.
Saturday afternoon: 20 min amrap 1 lap around track 1:1 rest.  I got in 8 runs (I think track was a bit shy of 400m) then AMRAP burpees in 7 min.  I got 90 and was gassed.
Sunday: Got up and went to the Central East Regionals that were being held in Columbus.  It was very cool.  Parked next to Dave Castro, sat near Graham Holmberg, saw Rich Frohning, Heather Bergeron, and Caity Maiter Henniger.  Also got to see Michelle Kinney and Dan Bailey workout.  Both won their division.
Light 2 mile jog later that evening right before watching my Mavericks win the NBA Championship.
Monday: Full day at the zoo.  Crossfit has not prepared me for this type of beating.  Exhusted.
I also think that I am getting a little sick.  Head cold stuff.  Need to make sure I'm getting good sleep.
Till next time...

CFFM Team Training Update #2

I'll try to update every rest day.
Sunday: Supposed to be a rest day but I was getting a little bored a went to Flower Mound HS track and did 6 x 200m sprints.  Tried to keep them at 33 sec.  Played a basketball game that night.  (no, not for the Mavs)
Monday: Good Mornings 4x10 @ 95# and DB shoulder press 5x8 @ 35#, 
Met-con was 4 rounds of 250m row, 40 lunges, 12 GHD - 11:40
Tuesday: Hang Squat Clean 5,5,3,3,1,1 - 135,155,165,165,185,205f
Max rep Pull-ups x 3, 2 min rest - 33, 13, 10 (how about that drop off!?!)
Met-Con was 21-15-9 of
70# KB Swing and Ring Push-ups
3:27 or 3:37 (can't remember what Beth told me)

I'm taking full advantage of this rest day.  On Friday afternoon I leave for Columbus, Ohio.  I'll try to keep you updated on what I'll be doing.  I'd like to visit some local CrossFits. 

I'll leave you with a picture of the kid.
Till next time.

CFFM Team Training

It's been awhile since my last post.  Here's a brief update:
School is closing out.
Had a birthday.
Started up some consistent training again.
There how's that for brief.

We started up a team for CrossFit Flower Mound to compete in the Life as Rx tour.  It consists of Lindsey Sullivan, Beth Veach, Niki McAdams, Stephen McAdams, Jake Floyd, and me.  We started traing two weeks ago with Dave Nichols' help.  It's been really good and I feel progress already.  My nutrition is still terrible and it is something that I will constantly struggle with.  My strength is coming back and my conditioning is getting better. 

Here's a wod from yesterday's training:
AMRAP 7 min
10 pull-ups
20 sit-ups
20 box jumps 24"