I haven't logged my training in a long time.
We've had a ton to things going on, and although I have got all (or most) of my training in.
I have been working on getting to the ten minute mark in my Long Cycle Clean and Jerk. I had stalled and realized, like always I tried to push too hard, too long and was spinning my wheels.
So.
I backed off to one bell and back down to the 16kg bells.
This helped a lot.
I have been able to train more often and longer.
I also stopped thinking about how long I had to go for and started to think about each each as it's own entity.
That last tactic helped the most. Stop thinking about how much time is left or how many reps you have done. Just concentrated on the next rep and complete it as perfect as possible.
The result?
Multiple sets that have been ten minutes, with one hand switch at 5 rpm.
Now I know what you're saying...that's only 50 reps.
In all honesty the rep is the easy part. Holding the bell and waiting for the next one is the hard part.
So, I'll keep pushing the pace up and slowly add in some double work.
Snatches have gone well.
Call me a pus if you want, but I trade off between the 12kg and the 16kg bells.
8 minutes with the 16 is no problem.
10-12 minutes with the 12kg is pretty solid.
Just pushing the pace until I can get to 100 each hand with the 16kg bell.
There you have it.
More to come.
Friday, October 31, 2008
Monday, June 2, 2008
Just Singles.
That's it.
That's all I did today.
Singles.
My main focus was creating and maintaining tension throughout the lift.
Recently I have been focusing on relaxing, conserving energy and trying to push longer. This was a nice change and I plan on adding in some pure strength days like this one. Maybe a better name from them would be "Strength Practice" days.
We're really getting in gear for the RKC Level II at the end of this month training is going well, I can easily perform what I need to so now it's about maintaining and not doing something stupid to get injured.
The menu today was simple:
3 exercises
5 singles
High tension.
Press and Pull ups:
I did these "super setted", the presses w/ a 32kg and the pullups with a 16kg
Lots of rest, lots of tension. Both endeed up being easier than I thought, I could have done more but decided to quit while ahead.
Next, Pistol w/ a 24kg. These started off a little shaky but tightened right up once I got back in my groove.
So, there you have nothing too exciting today.
Tomorrow will bring a good hard Met-Con day. Too humid to snatch so lots of high pulls!!
That's all I did today.
Singles.
My main focus was creating and maintaining tension throughout the lift.
Recently I have been focusing on relaxing, conserving energy and trying to push longer. This was a nice change and I plan on adding in some pure strength days like this one. Maybe a better name from them would be "Strength Practice" days.
We're really getting in gear for the RKC Level II at the end of this month training is going well, I can easily perform what I need to so now it's about maintaining and not doing something stupid to get injured.
The menu today was simple:
3 exercises
5 singles
High tension.
Press and Pull ups:
I did these "super setted", the presses w/ a 32kg and the pullups with a 16kg
Lots of rest, lots of tension. Both endeed up being easier than I thought, I could have done more but decided to quit while ahead.
Next, Pistol w/ a 24kg. These started off a little shaky but tightened right up once I got back in my groove.
So, there you have nothing too exciting today.
Tomorrow will bring a good hard Met-Con day. Too humid to snatch so lots of high pulls!!
Saturday, May 31, 2008
The MagicJack
I just hooked this little guy up instead of using the "traditional" phone company.
It's pretty simple, just plug your phone into it, plug it into a USB port on your computer and follow the directions. In about ten minutes you're up and running. If you go on a trip, take it with you. It works with faxes, too.
The MagicJack
Friday, May 30, 2008
Back on the grid.
So our first cross country move is in the books.
What an endeavor! And, what a change.
It took three trips, two with trucks and car carriers. The last one my truck pulling a small 5x8 trailer.
I got down here last Thursday, it took me and Riley 17 hours to make the drive. With Riley I had to stop more often than I would have if I were driving alone.
The following week was just unpacking and find a place for everything.
When you move from a house with a basement to a home without one you have to get real creative with where you put things.
We're managing.
We finally have a high speed internet connection up and running so we should be able to get back to posting.
At this point the house is coming together, but there is still a lot to do.
We have the "gym" set up in the garage, which is a change. That's where the training will take place no matter what the weather. So far it's been a good change, it feels good to sweat. But, we'll have had to make some adjustments to what we would normally be doing.
Snatches get tough in the humidity. We have changed to jerks and long cycle and more swings than usual. At Doug's direction I will be changing to LCCJ once a week once it starts to get real humid, and also snatches once a week maybe lowering to the shoulder to save the hands.
Next week I should be meeting with an attorney to file the Articles of Organization for our LLC. I'd do it myself, but since I'm new here and and not familiar with TX business law...yet...I'll a pro to do it for me.
We will be doing business under a new name here, so there will be some changes on our old sites. Some pages will disappear, some will refer to a sister company/site, others will transform into more info based pages and product reviews.
The new sites will be "blog" based, similar to Hyperfitusa.com, Doug Chapman's facility in MI, or Mike Stehle's Newjerseycrossfit.com.
There is a park right down the street, actually in our development, next to two schools, that if permitted we will explore the possibility of setting up a boot camp to generate some income and then start looking for a space to lease.
So, lots of work to do, living 1/3 the income...this could get interesting.
Maybe I'll start another blog about the start up and (re)building multiple streams of income from scratch.
Stay tuned.
Todays training session was pretty decent:
I did a "skill based warm up"
pull ups BW+16kg 4, 3, 3
bent press 1r/l, 1r/l x 2, 1r/l x3
pistol w/ 24kg 1r/l, 1r/l, 1r/l
Jerks w/ 2 16kg @ 6 RPM 17, 15, 18
Jerks w/ 2 16kg(fast) 24
OALCCJ w/ 24kg 10 minutes, changing hands every minute.
All-and-all not bad. I seem to be having a hard time resting in the rack, something has changed and I have to figure out what.=, because it's starting to bug me.
I'll be getting 2 24kg Competition bells on Tuesday, it'll be a good test to see if what I learned at Doug's has stuck, the heavier bells my just fix my rack too. The heavier bells should force my elbows to my hips.
The OALCCJs were tough but do-able. I just didn't feel like swings today so I thought this would be a good alternative.
What an endeavor! And, what a change.
It took three trips, two with trucks and car carriers. The last one my truck pulling a small 5x8 trailer.
I got down here last Thursday, it took me and Riley 17 hours to make the drive. With Riley I had to stop more often than I would have if I were driving alone.
The following week was just unpacking and find a place for everything.
When you move from a house with a basement to a home without one you have to get real creative with where you put things.
We're managing.
We finally have a high speed internet connection up and running so we should be able to get back to posting.
At this point the house is coming together, but there is still a lot to do.
We have the "gym" set up in the garage, which is a change. That's where the training will take place no matter what the weather. So far it's been a good change, it feels good to sweat. But, we'll have had to make some adjustments to what we would normally be doing.
Snatches get tough in the humidity. We have changed to jerks and long cycle and more swings than usual. At Doug's direction I will be changing to LCCJ once a week once it starts to get real humid, and also snatches once a week maybe lowering to the shoulder to save the hands.
Next week I should be meeting with an attorney to file the Articles of Organization for our LLC. I'd do it myself, but since I'm new here and and not familiar with TX business law...yet...I'll a pro to do it for me.
We will be doing business under a new name here, so there will be some changes on our old sites. Some pages will disappear, some will refer to a sister company/site, others will transform into more info based pages and product reviews.
The new sites will be "blog" based, similar to Hyperfitusa.com, Doug Chapman's facility in MI, or Mike Stehle's Newjerseycrossfit.com.
There is a park right down the street, actually in our development, next to two schools, that if permitted we will explore the possibility of setting up a boot camp to generate some income and then start looking for a space to lease.
So, lots of work to do, living 1/3 the income...this could get interesting.
Maybe I'll start another blog about the start up and (re)building multiple streams of income from scratch.
Stay tuned.
Todays training session was pretty decent:
I did a "skill based warm up"
pull ups BW+16kg 4, 3, 3
bent press 1r/l, 1r/l x 2, 1r/l x3
pistol w/ 24kg 1r/l, 1r/l, 1r/l
Jerks w/ 2 16kg @ 6 RPM 17, 15, 18
Jerks w/ 2 16kg(fast) 24
OALCCJ w/ 24kg 10 minutes, changing hands every minute.
All-and-all not bad. I seem to be having a hard time resting in the rack, something has changed and I have to figure out what.=, because it's starting to bug me.
I'll be getting 2 24kg Competition bells on Tuesday, it'll be a good test to see if what I learned at Doug's has stuck, the heavier bells my just fix my rack too. The heavier bells should force my elbows to my hips.
The OALCCJs were tough but do-able. I just didn't feel like swings today so I thought this would be a good alternative.
Sunday, May 25, 2008
6 Min. LCCJ
6 minutes completed w/ 2 16kg bells, in about 90 degree weather.
Heavier bells should be coming soon, this should help me push my numbers higher. One thing I realized is snatching is going to be limited to skill priactice only. With the high humidity, even with lots of chalk and extra attention to proper technique, the handle will still pull.
Built a pull up bar i'll get some pics up soon.
We still don't have internet service, so I'm limited to when we make the drive to Plano to my mother-in-laws house to make short choppy blog posts. Hopefully this week we'll get hooked up and back on track.
later
BJ
Heavier bells should be coming soon, this should help me push my numbers higher. One thing I realized is snatching is going to be limited to skill priactice only. With the high humidity, even with lots of chalk and extra attention to proper technique, the handle will still pull.
Built a pull up bar i'll get some pics up soon.
We still don't have internet service, so I'm limited to when we make the drive to Plano to my mother-in-laws house to make short choppy blog posts. Hopefully this week we'll get hooked up and back on track.
later
BJ
Monday, May 19, 2008
Almost There!
Whew!
It's a been a hectic couple of weeks, but we are almost there!
For the most part, we are all moved in...but not even close to unpacked.
Kori has started work at the hospital, today actually. I'm still up in WI, but getting ready to make th final drive with the dog and what little we have left up here.
Training has been here and there, between moving, graduations and whatever other loose ends I have to tie up.
I did, however, have a great session with Doug Sides last week. I made the drive to Rockford, IL and man was it worth it. He tweaked a few things with my technique, and before I knew it I set a PR, jerking 2 32kg bells for 6 reps. I was really suprised how easy they went up. So, I am going rethink what I'd like to accomplish by the end of the year. Doug seemed to have more confidence in my abilities than I did, and really showed my I should probably using heaier bells for most of my training...which I will do now.
Once we get a high speed connection set I'll share a story (funny now, but not when it was happening).
Until then.
It's a been a hectic couple of weeks, but we are almost there!
For the most part, we are all moved in...but not even close to unpacked.
Kori has started work at the hospital, today actually. I'm still up in WI, but getting ready to make th final drive with the dog and what little we have left up here.
Training has been here and there, between moving, graduations and whatever other loose ends I have to tie up.
I did, however, have a great session with Doug Sides last week. I made the drive to Rockford, IL and man was it worth it. He tweaked a few things with my technique, and before I knew it I set a PR, jerking 2 32kg bells for 6 reps. I was really suprised how easy they went up. So, I am going rethink what I'd like to accomplish by the end of the year. Doug seemed to have more confidence in my abilities than I did, and really showed my I should probably using heaier bells for most of my training...which I will do now.
Once we get a high speed connection set I'll share a story (funny now, but not when it was happening).
Until then.
Sunday, May 4, 2008
Bang for your buck
I haven't had a lot of time in the past week to train.
The move is coming so fast and is the priority right now.
So when I do get some free time, it's Long Cycle Clean & Jerks.
Is this the perfect movement?
Could be, if your pressed for time.
Friday and today I simply set my timer for 20 minutes and, while focusing on technique first and foremost, I would bang out between 5-10 reps. I made sure to "rest" in the rack at 3-5 seconds to get used to being there.
I am having a much easier time finding my hip due to more hip flexor flexibility, and really just forcing myself into the correct position.
Friday session got a little rocky. I was getting more concerned with doing more reps rather than doing the reps right. My breathing was all out of whack, actually I had only a vague idea of what the proper breathing pattern was for this movement.
Luckily, I met Doug Sides last weekend at the RKC.
Doug is a certified AKC Coach form Rockford, IL. I shot him and e-mail, and I got a very complete, detailed explanation of what to do.
Today I did what Doug said, and it was unbelievable how much easier the bells went up.
I only did sets of 5 because I wanted them to be as near to perfect as I am able to them.
So, if you read this, Thanks Doug.
The move is coming so fast and is the priority right now.
So when I do get some free time, it's Long Cycle Clean & Jerks.
Is this the perfect movement?
Could be, if your pressed for time.
Friday and today I simply set my timer for 20 minutes and, while focusing on technique first and foremost, I would bang out between 5-10 reps. I made sure to "rest" in the rack at 3-5 seconds to get used to being there.
I am having a much easier time finding my hip due to more hip flexor flexibility, and really just forcing myself into the correct position.
Friday session got a little rocky. I was getting more concerned with doing more reps rather than doing the reps right. My breathing was all out of whack, actually I had only a vague idea of what the proper breathing pattern was for this movement.
Luckily, I met Doug Sides last weekend at the RKC.
Doug is a certified AKC Coach form Rockford, IL. I shot him and e-mail, and I got a very complete, detailed explanation of what to do.
Today I did what Doug said, and it was unbelievable how much easier the bells went up.
I only did sets of 5 because I wanted them to be as near to perfect as I am able to them.
So, if you read this, Thanks Doug.
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