August 12, 2013 Garage Games Recap

     So I learned a few things about myself....I may be slightly above average.  The weekend started with 33 athletes, a lot of folks I recognized from last year.  But here's the difference: Last year I finished like 30th outta 40 folks, this year.......drum roll......a little less sucky from last year.......6th!!!  The weekend went like this:

Wod#1 

150 double Unders

5K

Wod#2

21-15-9

Pull-ups

Snatch (135/95)

Burpees

Wod#3

7 min. To find max Clean and Jerk

Wod#4

4 Rounds

100m sprint

20 KB snatch (53/35)

20 OTB Box Jumps (20")

Wod#5

1000m row

12 Bar Muscle Ups

100yd sled drag (45lb)

500m row

6 Bar muscle ups

100yd sled drag (90lb)

250m row

3 Bar muscle ups 

100yd sled drag (135)

Over the weekend I was pretty pleased with the programming.  We were challenged on all avenues, gymnastics, weightlifting, and endurance.  Let me tell you it pays to be well rounded. I find that I'm not good at anything, but I'm ok at everything.  Last year I had a fuel holes in my game, one of them being my strength.  After last year it became grossly apparent that I was weak.  So I embarked on a journey for true strength nerdiness which landed me on the doorstep of my "OLY love."  I wasn't the strongest guy there this year, I finished 7th in the C&J max out but I never finished below 12th  the whole weekend in anything.  On top of that I did my first Bar Muscle up....then preceded to do 16 more in the rain with these:

So to say the least I'm very pleased.  Also as another thing to be happy about my brother and training partner Christian finished 18th redeeming his SuperFit terror and builiding some confidence.  I've handled most of his strength programming for the past few months.  I Coached him to get ready for the SuperFit and I thought I had failed him.  It was cool to see him go HAM sauce and do so well this weekend.

All and all this weekend was great I learned that maybe I can meet my goal of just making regionals one time.  I'm gonna keep lifting and eliminating weaknesses.  After the move and once I get settled in Washington I plan to keep everyone updated with what's going on.  Also I'm gonna post programming on the CF7C blog for anyone who wants to continue to follow.  I really would like to build a stable of athletes to follow my programming and to help me grow as a coach.  I believe I have found my niche as far as making people more fit and most of all "Better CrossFitters."  I'm not perfect I have flaws but my track record is getting better and better.  My athletes are getting closer to the top.  I believe it's a matter of time before we are on top! A few pics for your viewing pleasure...

 

 

 

I'll be posting all my athlete programming later this week.  Lift heavy, do skill movements, run a bit, row a bit, be good at no one thing, be good at all things!  Keep training hard ill catch y'all next time!

   

August 5, 2013 Constantly Learning

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     So I've been doing a lot of reading on different things always Coaching related.  Basically it brought me to a crossroads in my coaching career thus far.  As a Coach do you ever really stop learning?  As a athlete do you ever stop learning?  I'd like to think you don't.  I've been at this for coming up now 5 years and as an athlete or coach my journey has just begun.  I've met plenty of people who I've learned many things from and gained cues from.  I've also met many people who had ideas that were so rooted in there head that maybe it held them back.  I believe you can learn something from anybody no matter where they are in there athlete/coaching careers.  But the worst thing you can do is think that you know everything.  A coach who answers questions that they don't really know the answer for with bullshit instead of saying "I don't know" are not the coaches I want to learn from.  Coaches who think their way is the only way rather than being open to discussions or to accept new ideas is a lost soul.  Athletes have to be aware of the same things.  You can always learn something new or hear new ideas.  On the same side don't think that one way of doing things is the only way.  Be open minded, have discussions, test theories.  I didn't just one day say "ok everyone this is how it is, I think _______(insert random thought)."  No! I am a combination of a bunch of different ideas.  My programming or coaching ideas are a mixture of things I learned along the way.  I've learned cues that worked....and well, some that didn't.  Bruce Lee said: “Adapt what is useful, reject what is useless, and add what is specifically your own.” Do not ever stop growing as a coach or athlete.  Know that as a coach and athlete you will fail from time to time.  My training and coaching both are always evolving, make sure that yours is too.

Here's my athlete strength program for the week.  Myself and Christian will be doing something a little different in preparation for for Garage Games.  Here it is:

Athlete wk#2

>Monday

1) 7x2 Snatch (hip high blocks)

2a) 4x3 Snatch First Pull "HTLW"

2b) 4x3 4 Step Duck walk "HTLW"

3) 5x5@90% of 5rm

>Tuesday

1) 7x2 Clean (hip high blocks)

2a) 4x3 Clean Grip RDL "HTLW"

2b) 4x3 Push Press "HTLW"

>Wednesday

1) 2x5 HBBS@80% (5RM)

2) EMOTM 1 Power Snatch (@80%) for 7 min.

3) EMOTM 1 Power Clean and Jerk (80%) for 7 min.

>Thursday

1) 45 min. Of Mobility or light endurance work

>Friday

1) 1RM Snatch

2) 1RM Clean and Jerk

3) Work up to a 5rm of HBBS

>Saturday

1) 5x3 Front Squat @75%

>Sunday

1) 45 min. Of Mobility or light endurance work

Ever vigilant...

 This is why I do it!