July 28, 2013 The Beginning

The Beginning

     After the urging of a few athletes and a couple of discussions with some close friends (and of course my wife) I've decided to start a blog.  I'm not gonna sit here and say that this one will be different and I'm on the cutting edge.  More than likely this one will be like all others, but I plan to post all of the random thoughts that I have, my weekly programming for athletes, and more than likely my own personal programming and triumphs.  Please keep your opinions to yourself and be open minded to all things I post.  I am not an elite coach, nor am I an elite athlete. I am however a "decent coach" and a "decent athlete."  I have taken myself from a fat slob of a man to, I'd have to say, a "semi strong" handsome man....ok maybe not.  The wife and I will be moving across the country in a short while, so I will be posting my athletes programs for all to see and of course my own personal programming.  Hope this is the start of something fun and a way to keep my brain open for everyone.

#1
After watching the CrossFit Games for about 5 hours today and thinking about a conversation I had last night with Mr. Christian (beard of steel) Maples I went ahead and signed up for the mid atlantic Garage Games. Funny how others around you can get you motivated.  I competed last year and lets just say I did not do so hot.  During that time I did (not that I'm making excuses or anything) have a bum knee.  This year I am fully healed and hitting PR's on the regular so I'm just going to shut up and go after it.  Here's my plan for tomorrow:

-Strength-
1) Snatch up to 90% then hit 3 singles at that percentage.
2) 3x2 HBBS @90% (rest as needed)

-Conditioning-
(Enter the volume)
1) 4 Rounds
Row 500m
10 HSPU
for time...
(I SUCK BIG TIME AT HSPU)

2) 40-30-20-10
Wall Balls (20lb) 10ft target
Double unders

3) I'll leave this open for any other randomness Van challenges me in.


My athletes:
Strength
1) 7x2 Snatch off knee high blocks (heavy not maximal)

2a) 4x3 Snatch First Pulls
2b) 4x3 4 Step Duck walks

3) 5x5 HBBS (90% of 5RM)

4) Class Metcon

In our element