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Sunday, August 30, 2009

Academy Run 8-28-09

I'll make up for my lack of good workouts with an awesome K9 video.  Not many German Shepherds, but man are those Malinois fast and athletic.  My favorite part is at 4:19 .. Land shark action at its finest!

Run with the Academy ~2.7 miles  in ~20 min

It was 103 degrees and for this pantywaist that is hot!  The run sucked.  More then usual.  A slight tweak in my hamstring from those beach sprints and my wrist from who knows what and thats all it took for me to not lift. 

Luckily this week was a rest week for this Catalyst Athletics program.  However it was just lower intensity weightlifting, and NOT no weightlifting.  Oh well, it'll be good to lift again this week.  And despite my newfound sea kayaking endeavors, and contrary to popular belief, I'm not giving up crossfit or lifting.  I am however going kayaking again tomorrow.  Woot!

**Update**  As of today (8-30-09) the wrist and hamstring are feeling better.

Wednesday, August 26, 2009

Ocean Kayak 8-26-09

4 Hours AMRAP of paddling:

9+ miles of epic water

It was my first time ever in a Kayak.  What a complete blast.  We paddled out of Pillar Point Harbor in Half Moon Bay.   Setting out for open ocean and Sail Rock the most notable ocean feature in the area.  Within 20 minutes of getting in the kayak we surfed our first wave off of Sail Rock, a 6 footer!  What a rush.  I'll admit I was in a little over my head but my top notch guide was absolute money.  With massive experience that comes with thousands of miles paddled including expeditions such as a 3 months straight into the heart of Honduras, and expert knowledge of the local waters, he was the ideal teacher and guide for our adventure.  And I was game to be pushed and have a steep learning curve shoved in front of me.  Sink or swim time and it worked out great.  

We headed on to the world famous Mavericks where some of the largest waves on the globe are found during the winter.  We paddled through the exact spot where those crazy surfers drop in on 30-60ft foot waves.  Luckily for me the waves were nothing remotely like that at this time.  Next we cruised over to the James V. Fitzgerald Marine Reserve and shot through a trough made of two lines of sizable swells breaking over a line of parallel reefs.  The risk was getting capsized and pushed by the big swells pounding you into the reef.  It got a little sketchy but we pulled hard and made it through unscathed.  Circling around we headed back for Sail Rock and surfed a few more 6-8 ft waves.  We got dumped twice in the process and went for a swim in the drink.  One of them hammered us pretty good and even blew off the rear ballast neoprene as well as the plastic cover causing the kayak to start to sink.  Quick work was in order to pump out the water to rescue our boat.  All in all it was a great time and I couldn't be more pleased with it.  

Who knew some of the most dynamic ocean water in North America is only 45 minutes from my house??  Combine that with the beautifully rugged Northern California coastline and we've got a winner.  I've always been partial to the mountains and have never gotten into a hobby involving the ocean . . . until now.

I think I may have the kayak bug.

Post Script:  If you ever find yourself in the area of Half Moon bay, make it a priority to treat yourself to a few hours on the water with Half Moon Bay Kayak Co.  

Beach Sprint 8-25-09

Who says working out on vacation isn't fun?

10 Rounds 

10 -14 Second Sprint on beach
Rest 2:30

Sunday, August 23, 2009

CA WOD # 18 8-23-09

Catalyst Athletics Week 6, Day 1

  • Snatch - heavy single 65, 85, 95, 115, 135, 145 f, 145, 150, 155, 160 f x 3
  • Front squat - heavy single 135, 155, 175, 195, 205, 220, 235 PR, 240 f

  • It calls for an easier week this week as a recovery week.  Thats fortunate because the wifey and I are going on vacation for a few days in a land with no Olympic Lifting access.  Sounds like some cruel form of torture, not a lovely vacation..I know.  But I'm sure I'll survive and be ready to hit it hard when I get back.

    Had my first class which combines Danzan Ryu Jujitsu and Krav Maga on Saturday.  Two hours of knife defense.  Fun stuff.  I'm going to try it out for one day a week for a month and see how I like it.  There is a Krav Maga school that I'm very interested in attending that has Law Enforcement specific training, but I think its a bit too costly for me to jump into right now.  Hopefully this training hits the spot.

    Saturday, August 22, 2009

    CA WOD # 17 8-21-09

    Catalyst Athletics Week 5, Day 4

  • Snatch - heavy single 75, 95, 115, 135, 140, 145 f  blahhh
  • Clean & jerk - heavy single 145, 155, 175, 195, 205, 210 f on jerk

  • That makes a clean PR of 210lbs   Cool.  Was a bit light headed as I stood up out of the bottom of the squat.  Felt like a real load.  Good times.

    Was at the Academy running PT so no time for anything else.  I'm looking into starting up some Danzen Ryu Jujitsu & Krav Maga classes again.  I took them for a while before I got hired with the PD.  Finally getting around to training again.  As long as all goes well at work, I'll check out a class on Saturday morning.  Should be fun.  

    Wednesday, August 19, 2009

    CA WOD # 16 8-19-09

    Catalyst Athletics Week 5, Day 3
    • Snatch 70% 1 x 3 - 110lbs
    • Snatch balance - heavy single - 115, 125, 135, 145, 155f, 160 (PR), 165 f x 3, 165lb (PR +10lb), 170 f x 2
    • Jumping squat from rack pins - 90% (of back squat) - 210lbs x 3; 95% 220lbs x 3; 100% x 3 230lbs
    • Jerk Rack Support 100% 230lb, 125% 275lbs, 150% 330lbs
    3 rounds for time of:
    300 m row
    10 Turkish get-ups (5/side) - 30% BW - 1.5 pood


    First time ever doing TGU's in a metcon.  Interesting.  I think I liked it.  You aren't moving the load quickly, but there is a heck of a long ways that you move the load so that may make up for it slightly as a functional movement.  Its certainly a total body movement.

    Tuesday, August 18, 2009

    CA WOD #15 8-18-09

    Catalyst Athletics Week 5, Day 2

  • Jerk - heavy single 155, 175, 195, 205, 215, 225 f x 2 Real close on the second failure, locked out arms but bar was leaning towards the right and I lost it
  • Push press - 84% x 3 x 3 - 155lbs
  • Clean deadlift - 109% (of clean) x 3 x 3  245lbs
  • Back squat - 81% x 3 x 4 - 195lbs

  • 3 rounds for time:
    "Max" pull-ups 
    10 box jumps - 38"

    5:52  Pullups - 30, 12 (complete mental failure after slipping before final pullup), 16 = 58

    Monday, August 17, 2009

    CA WOD #14 8-16-09

    Olympic Lifts make you EXPLOSIVE!

    Catalyst Athletics Week 5, Day 1

  • Snatch - 80% x 1 x 3 - 125lbs
  • Clean & jerk - 70% x 1 x 3 - 145lbs
  • Snatch pull - 100% (of snatch) x 2 x 3 - 155lbs
  • Front squat - 84% x 2 x 4 - 195lbs
  • Weighted GHD sit-ups - 1 x 10 - 45lbs - broke my GHD!!!!  Then did 2 x 15 Toes 2 Bar

  • The GHD broke on the square tubing at the bottom of the leg support piece.  The metal simply split, not even at a weld.  Shoddy piece of equipment.  I've used it all of 4 times and it already broke.  What a joke.  There is definitely a reason its the cheapest GHD on the market.  Not very adjustable.  The foam pad sucks bad.  And the metal can't even handle normal use.  Blah!!

    I recommend AGAINST buying a Yukon GHD.  

    Friday, August 14, 2009

    CA WOD #13 8-14-09

    Old school Wanderlei is the man. Watching a highlight reel of his is what first turned me into a MMA fan.

    Academy PT - 1.8 mile run ~ 13:00 min

    Snatch heavy single -  65, 75, 95, 115, 135, 145 f a bunch of times grrr

    Clean and Jerk heavy single - 145, 155, 175, 185, 195, 200, 205 PR +7lb

    I think I had 210 in me but I decided to stop there and hit it next time.  Happy with my PR.

    Thursday, August 13, 2009

    CA WOD #12 8-12-09

    • Snatch - 75% x 1 x 3 - 115lb
    • Clean & jerk - 70% x 1 x 3 - 155lb
    • OHS heavy double 135, 145, 155, 160 failed on 2nd rep
    • Front squat - 81% x 3 x 4 - 190lbs

    No time for a metcon or more lifts because of drama at work.  

    Tuesday, August 11, 2009

    CA WOD #11 8-11-09

    Snatch heavy single:  115, 125, 135, 145, 150, 155 f

    Snatch Balance heavy single:  115, 125, 135, 145, 150 PR, 155 PR +10lb, 160 f, f

    Jerk: 135, 155, 175, 185, 195, 200 PR, 205, 210, 215, 220 PR +22lb!!!!

    PR DAY!  Woohoo!

    Guess a couple days off did this body good.  Pretty pumped with this PR.

    Changed the programming up because of the missed days.  If I keep on missing so many days, I won't be following the CA program, but a hybrid of it and my own tinkering.  Gotta fix that.

    Backpacking 8/09/09 & 8/10/09

    Went backpacking for the past 2 days. Hiked about 13 
    miles. Not much of a workout but had a good time. I'll 
    be climbing Mt. Shasta next month. I don't plan on doing 
    any specific training for it other then the CA wod, so it 
    should be interesting.

    Friday, August 7, 2009

    Academy PreTest 8-7-09

    Train weapon retention!

    No O-Lifts today as we had the first day of PT for this Academy.  

    1.5 mile run - 11:22

    7 Rounds

    7 Thrusters - 75lbs
    7 box jumps - 24"
    7 clapping pushups


    Wednesday, August 5, 2009

    CA WOD #10 8-5-09

    Casey Burngner llifting some man weight!

    Catalyst Athletics Week 3, Day 3

    • Jerk - 80% x 2 x 2 - 160lbs; 85% x 2 x 2 - 170lbs
    • Jerk dip squat - 90% (of jerk) x 3 - 177.5lbs; 95% x 3 - 187.5lbs; 100% x 3 - 197.5lbs
    • Snatch push press - 70% (of snatch) x 5 - 107.5lbs; 75% x 5 - 115lbs; 80% x 5 x 2 - 125lbs

    7 rounds for time:
    5 kipping pull-ups
    5 box jumps - 20" feet were 100% on box, no heels etc hanging over the edge


    Very very quick little burner.  I almost rested for 3 minutes, and then did it again.  But I decided to trust the programming and follow it verbatim.  All unbroken, no rests in between, quick transitions as the box was underneath the pullup bar.  It'd be tough to take much time off this for me.  The biggest time saver would be a faster cycle rate, especially if I were able to do this with butterfly kips.  

    Relatively happy with my form on the Jerks today because I'm noticing some slight improvement in the consistency department.  The Jerk Dip Squats were ridiculously easy, the percentages used did not make them very tough.  Oh well.  Could definitely feel the difference when I didn't get a good explosive drive at 125lbs on the Snatch grip Push Press.  The weight just floats up when I'm more aggressive with it.  

    Tuesday, August 4, 2009

    CA WOD #9 8-4-09

    Some snarky Judo Gymnastics done with a partner:

    Catalyst Athletics Week 3, Day 2

    • Power snatch + snatch - 50% x 2 80lbs; 55% x 2 85lbs; 60% x 3 95lbs
    • OHS heavy triple 95 x 3, 115 x 3, 135 x 3, 155 x 2(brain fart on 3rd rep, rocked forward at bottom); 160 x 3 (PR)
    • Stiff-legged DL - 3 x 5 - 135 x 3, 185 x 3, 205 x 3, 245 x 3, 255 x 3
    • Weighted GHD sit-ups - 3 x 10 - 45lbs
    I'm new to stiff legged deadlifts, so stopped there.  Had a bit more left in the tank, me thinks.  Though it was sufficient  enough to get some good work in it at 245 and 255.

    CA WOD #8 8-3-09

    Catalyst Athletics Week 3, Day 1

    • Clean & Jerk - 75% 1 x 3 - 150lbs
    • Muscle snatch - heavy single - 145lbs
    • Snatch balance - heavy single - 145lbs
    • Front Squat 78% 3 x 5 - 180lbs

    3 rounds for time of:
    8 DB push press - 30% BW each - 50lbs each
    12 kipping pull-ups
    16 KB swings - 40% BW - 70lbs


    My buddy Dave came over to workout tonight.  First time he ever tried snatching and he Muscle Snatched 195lbs.  Yikes.  His time on the metcon was 9:46

    I hit a lazy spell and missed two workouts.  I don't remember doing that but maybe once in the past year and half.  Not good!  Gotta keep the axe to the grindstone and stay consistent.