College Football is Back!

With the return of college football this past weekend, I’ll leave this here.

Clemson Paw

GO TIGERS!!!

Okay, now on to this week’s training. Only a five day week for me. I felt like taking the whole weekend off with it being a holiday weekend. It’ll do my body good.

Fitness

27 August 2018

Row Conditioning

3 x 1000m with 90 seconds rest

4:31 – 4:13 – 4:05

3 Rds

In a 3 minute window, 3 minutes rest between rounds:

12/9/6 Power Cleans 135/155/185

15/12/9 Box Jumps 24″

Max Calorie Bike in remaining time

Scores – 29/30/35 Calories

AMRAP 13

60 DB Snatch 50#

50 Wallballs 20# 10ft

40 Calorie Row

30 Burpee Box Jumps

10 Chest to Bar Pull-ups

Score – 167 reps (17 Burpee Box Jumps)

28 August 2018

Back Squat

5@135 – 5@135 – 5@225 – 5@275 – 3@295 – 3@325 – 3@355

Partner WOD (Split Work)

6 RFT:

25 foot DB walking lunge 50#

15 Hand Release Pushups

30 Double Unders

15 Toes to Bar

25 foot DB walking lunge

Time – 14:38

Partner WOD (3 people, each does the same work back to back to back)

30-24-18-12-6 Calorie Bike

10-8-6-4-2 Power Clean 155#

Time – 19:32

29 August 2018

EMOM 10

3 Squat Snatch 135#

AMRAP 20

250m run

20 Calorie Row

20 DB Snatch 50#

20 Wallballs 20# 10ft

Score – 3 Rounds

Strength Endurance

100 Strict Press 95#

30 August 2018

3 RFT (Rest equal to work per round):

12 KBS 70#

12 Ring Dips

12 Abmat Situps

12 Pullups

Time – 9:47 (1:50/1:57/2:13 per round)

Bike Conditioning

25-50-75-100 Calories for time – Rest 3 min between efforts

1:27 – 3:56 – 5:59 – 7:55

31 August 2018

Deadlift x 3

225-275-315-365-385-405-435

Bench Press x 3

135-185-205-225-245-265-275

For Time:

“Air Force”

20 Thrusters 95#

20 Sumo Deadlift High Pull 95#

20 Push Press 95#

20 Overhead Squats 95#

20 Front Squats 95#

EMOM 4 burpees

Time – 7:50

6 Rounds

30 Calorie Row

15 GHD Situps

Podcasts

Freedom

Do you listen to podcasts? I’ve found myself regularly listening to a few different ones over the last six months. There are so many different ones covering a host of different topics. I’d be willing to be there is a podcast out there for any topic you want to know about. Personally I listen to four Fitness and one Leadership podcasts regularly.

For the Fitness podcasts, I regularly listen to the Shrugged Collective (formerly Barbell Shrugged), Froning and Friends, Chasing Excellence with Ben Bergeron, and The Business of Fitness with Jason Kalipa. These offer a range of topics from general conversation and interviews with fitness personalities to knowledge about the latest and greatest research affecting the health and fitness field. I’ve learned quite a lot listening to these shows. Everything from effective ways to start and run a new fitness oriented business to how excellent coaches lead their athletes towards growth in their respective sports.

Regarding Leadership, The Jocko Podcast with Jocko Willink is the one I turn to. He is great at taking military leadership from both past and present and applying it to today’s business world. He often reads excerpts from books written by military leaders who recall great examples of supreme leadership. I often find myself wishing that the leaders of today’s military forces would listen to and apply the tactics he discusses so well on his show.

These shows have kept me great company during my time here in Korea. Make no mistake though, I’ll keep listening to them even after I return home. The information included is too good not to keep absorbing it. I’d love to know if you listen to podcasts and if so, which ones and why. Let me know!

Fitness 

Here’s the training I’ve done this week. High volume stuff.

13 August 2018

3RFT with 3 minutes rest between rounds:

25 Calorie Row

21 Burpees

15 Calorie Bike

12 Power Clean and Jerks 95#

Time – 22:50 (6 minutes rest included in that)

14 August 2018

Back Squat 4 sets of 5 reps (Reload Week)

135-185-225-275

Pull-up Skill Work

3 sets of 4 butterfly pull-ups

3 sets of 3 Chest to Bar pull-ups

AMRAP 5

10 Pushups

10 Goblet Squats 53#

Score – 6 +10

-rest 3 minutes-

AMRAP 5

10 Burpees

10 One Arm KB Thrusters 53#

Score – 3 Rounds

15 August 2018

Row Conditioning 

10x 500m with 1 minute rest between

2:11-2:04-2:01-2:00-1:58-1:56-1:56-1:55-1:55-1:53

Deadlift 3 sets of 5 (Deload Week)

135-225-275

Every 4:00 for 5 Rounds:

1k Bike

12 Deadlifts 155#

9 Hang Power Cleans 155#

6 Push Jerks 155#

16 August 2018

AMRAP 13

55 Calorie Row

55 Russian KBS

55 Burpees

55 Abmat Sit-ups

Score – 1 +27 Reps

4RFT (with a partner – you go, I go):

15/10 Calorie Bike

10 DB Push-ups

10 DB Bent Over Rows 55#

Time – 12:52

17 August 2018

Push Press x 3

75-95-125-135-155-175-185-205-215-225

EMOM 20

  1. 40 Double Unders
  2. 8 DB Thrusters 50#
  3. 10 Pull-ups
  4. 12 Box Jumps 24″
  5. Rest

Max Height Box Jump

30″ – 36″ – 42″

Bike Conditioning

5k for time – 7:33

4 Person Team

200 Burpees for Time – 7:01

18 August 2018

Squat Clean

95×3-135×3-185×3-215-225-245-265-275

For Time

50-40-30-20-10

Bike Calories

Wall Balls 20lb 10 ft

Row Calories

Time – 32:00

Core Work

5 sets of 10 GHD Sit-ups

Team of 3

90 Power Snatches 135#

Time – 5:00

Thoughts On Programming Workouts and Fitness Certifications

Fitness

Since coming to South Korea on this rotation, I’ve done a lot of thinking about whether or not I should pursue obtaining my CrossFit Level 1 certification again. I let if expire back in 2015 when we moved to Georgia. I knew I was heading out on a rotation to Europe shortly after moving, and I wasn’t sure I wanted to coach again, so I let is lapse rather than spend the money on the certification weekend. Over the last year or so, both in Georgia and here in Korea I’ve experienced and been made aware of situations that leave me wanting to go get my certification again, along with a couple others as well.

My faith in good, efficient, and effective workout programming has been challenged over the last year. In my opinion, it’s not good when a movement shows up in high volume in 4 workouts in a 6 workout span. It also tends to get pretty boring when you see the same variation of a movement on a weekly basis. With all the variety of movements available to be used in a typical CrossFit workout, a programmer should not be relying on one or two as consistent “safety nets.” That’s not good for your athletes and shows a lack of creativity in thought and application of the lessons taught in the CrossFit Level 1. Some other things I’ve experienced would be days when the workout is just one movement with a set number of reps to be done as fast as possible. As an example, let’s say the workout calls for 25 handstand push-ups for time. If you ask me, that’s a waste of your athlete’s time. My reasons for thinking so are this: 1) If your athlete is proficient at the handstand push-up, then this workout is so short it’s not worth showing up to an hour long class to do it. 2) If you have athletes who are not yet proficient at the movement, then they get discouraged because they cannot complete the workout. This happens probably more than most coaches want to acknowledge. Athletes see such a workout and think to themselves “I know I physically cannot complete this workout as written. And only one movement? I’ll get so little work out of this, why bother wasting my hour?” The other thing I’ve see happen with a single movement workout, excessively long and complicated warmups. One workout I experienced was something like 5 sets of 2 heavy squat cleans. That was it. Simply some strength work for Olympic weightlifting. I can handle that, and I enjoy lifting weights. However, the warmup that day involved three times as many cleans at increasing weights before getting to the first “working set.” By the time we got to the first “set” our legs had already been so taxed not much weight was added to our bars. In my opinion, warmups need to be mostly general in nature. Get the body and its systems warm and moving through general joint range of motion. Dynamic efforts and light plyometrics are great for general body warmup. After this, hit some of the movements for the day at little to no weight or move through the range of motion on any gymnastics movements to prime the system for a serious effort. Warmups should be kept simple and to the point.

Being such, without my certifications being valid I can only do programming for myself and any friends who may be willing to participate as well. I want to re-certify so I can officially write workout programs and have the credentials to back up my knowledge and experience. I also have been considering getting back into coaching and training, having my certifications is a must for that. Especially with CrossFit, my main chosen method for training. They are very good at stopping people from using the CrossFit name in their programs when a valid Level 1 certification is not possessed. I do not blame them one bit either. They have a lot invested in their brand, and if someone markets themselves as a CrossFit trainer or facility without valid training in their eyes, then CrossFit as a brand has a liability and reputation issue. Being as I enjoy CrossFit and am grateful to have found it, I want to be certified before trying to provide programming or coaching in their methods to anyone. A couple other certifications I’m looking to obtain are a personal training certification, probably from a company like ISSA or the NSCA. I’m leaning towards the NSCA because they offer a Tactical Strength and Conditioning Facilitator course. Being in the military, I think this would be a great certification to obtain and bring that knowledge to my units. Eventually I’d probably add on a general strength and conditioning certification and nutritional certifications as well. I really want to start building my knowledge portfolio going forward.

Here’s the training from the week:

30 July 2018

Snatch 

Every 1:20 for 12 minutes, snatch on this rotation –

3 snatches at 110#

2 snatches at 130#

1 snatch at 150#

3RFT 

10 Overhead Squats 135#

50 Double Unders

Time – 5:29

Cash-out

60 Toes to Bar in as few sets as possible

31 July 2018

Strict Press

5-5-5-3-3-3

95-135-155-165-175-185(2)

For Time –

20 Calorie Bike

30 Wallballs 20lb 10ft

10 Chest to Bar Pull-ups

10 Feet elevated box dips

15 Calorie Bike

24 Wallballs

8 Chest to Bar Pull-ups

8 Feet elevated box dips

10 Calorie Bike

18 Wallballs

6 Chest to Bar Pull-ups

6 Feet elevated box dips

Time – 11:38

1 August 2018

Three 5 minute AMRAPs with 5 minute rest between each. 

100 DU buy in each time, then AMRAP

Round 1

8 Power Cleans 115#

4 Burpee Box Jump Overs 24″

Round 2

6 Power Cleans 135#

4 Burpee Box Jump Overs 24″

Round 3

4 Power Cleans 155#

4 Burpee Box Jump Overs 24″

Scores – 3+9 reps / 3+6 reps/ 3+3 reps

Accumulate 3 minutes dead hang from a pull-up bar

2 August 2018

Skill Work

GDH Sit-ups 4×10 reps

AMRAP 18- 

14 Calorie Row

12 Pull-ups

10 Power Snatch 95#

Score – 6+1 rep

Bike Conditioning

5,000 meters

Time – 9:06

3 August 2018

Sumo Deadlift x 5 Reps

135-185-225-275-315-365-400

*Videos on my IG, follow me there at @hulk_v2.0

For Time – 

1,2,3,4,5,6,7,8,9,10 reps of

Front Squat 95#

Bar Facing Burpees

Time – 9:37

EMOM 10

10 KB Press 53# (5 Right/ 5 Left)

Bike Conditioning

10,000 meters at conversational pace

Time – 19:26