Free...: 2011

Edison's Belief on Health and Diseases

The Nevada Center of Alternative & Anti-Aging Medicine

Everyone knows who Thomas Edison is but perhaps not all of us are familiar with the fact that besides being one of the greatest geniuses and inventors of all time Mr. Edison also took a great interest in the nature of health and disease. In this regard he was an avid believer in the common sense approach found in alternative medicine.

He could not understand why the medical establishment continued to persist in treating diseases with drugs, when it was obvious to him that disease was caused by biological imbalances which drugs can do nothing to correct. He best stated his opinion on these matters in one of his writings when he said: "The doctor of the future will give no medicine but will interest his patients in the care of the human frame, in diet, and in the cause and prevention of disease."

29-Dec
PM
amrap chest 2 bar pull-up 48 unbroken (PR), should concentrate on keeping beat during butterfly, then when starting to kip, focus on dynamic action of the hip to bring chest to bar, else arms are too tired to continue motion.

In Halifax, worked with Stephen @ xfit exertion
Snatch practice
45x5, 45x5, 65x5, 65x5, 85x5, 95x5, 115x4, 135x(1+f+2), 145x(1+f+2)
concentrating on bar placement and exploiting the ground. still not utilizing legs enough!

28-Dec
AM
3 rounds for time:
15 DL 275
50 feet handstand walk
6:05
first 2 rounds of DL unbroken, 3rd round partitioned (7+3+3+2)
back is toasted!

PM - back is still toasted... i doubted i could do this training, my back was stiff. if it would have not been for Stephen help, the doubt in my mind would have prevented me from completing the training. i had not started the training that my mind was already defeated... Stephen was a big help/mental support! Thank you!!!!

lesson of the day: its all in the state of mind!...

3 power cleans TnG 205#
Airdyne sprint 20 seconds @110% (no airdyne subbed with row)
Rest 3:30 x5
5thr round failed the first clean. did not get under the bar quick enough.
1 - 110m, 466watt, 1903cal/hr, 1:30 http://www.youtube.com/watch?v=EeWm4fCU73o
2 - 109, 453, 1859, 1:31 http://www.youtube.com/watch?v=WTHTenCBfIU
3 - 107, 429, 1775, 1:33 http://www.youtube.com/watch?v=nJ_cZkDBD9c
4 - 105, 394, 1654, 1:36 http://www.youtube.com/watch?v=iV6QQhdO_Qo
5 - 107, 429, 1775, 1:33 missed the first clean. bar too far forward!

27-Dec
PM
A. Back squat 6, 4, 2; rest 3 min
45x6, 45x5, 135x5, 223x4
273x6 - http://www.youtube.com/watch?v=Vf0JNQSqQ_A
293x4 - http://www.youtube.com/watch?v=2DvpJ7MI8a8
308x2(PR)

The way I see it, there are two kinds of dreams... one is a dream that’s always going to be just that... a dream.

Then there’s a dream that’s more than a dream; it’s like... a map.
– James FitzGerald –

... this is part of my map...

I want to know how I can develop my body, spirit and mind to their NATURAL limits.

I want to be a personal trainer & life style coach to share these findings and help our society EVOLVE...

... self improvement vs self image improvement...

why? because I want to impact peoples lives… without health NO ONE can do anything… HEALTH IS EVERYHTING!

If you have a dream and you have no health, how will you realize that dream?

If you have health then WILL is the only thing that one needs... the dream/map will lead you to a journey which in return will reward you; NOT the finish!

I believe I have found my way or as the say in the language of love; I have found my ”voie”/“voix”...

My dream is to own a gym/research center and change our society’s priorities. How can we impact our youth, how can we inspire them?... I believe it is by setting the example. To live, to experience, to feel... we are alive, we have emotions, we are humans!

what feeds our fire? If you let that fire die then what do you become?...

25-Dec
AM
3 rounds for time:
10 front squats 205
10 burpee chin ups
6:02 - all front squats unbroken (missed the 3rd clean, bar too far forward on the reception!)

PM
(for all Sunday PM sessions, if weather permits run)
Did run outside… felt good, powerful, breathing was good. FUN!

Airdyne 5 min @z1
+
Airdyne 30 seconds @90%
Airdyne 30 seconds @50%
x5
Airdyne 1min @90%
Airdyne 1 min @50%
x4
Airdyne 5 min @90%
Airyne 3 min @50%
+
Airdyne 5 min z1

24-Dec
AM
A. Snatch balance 3x3; rest 3 min
45x5, 65x5, 85x3, 135x3
165x3 - http://www.youtube.com/watch?v=Toe8dnJofyY
185x3 - http://www.youtube.com/watch?v=6QtT0EvUjZY
205x(1+2f)*

* too heavy! was not getting under the bar faster. did not have the shoulder stability, did not allow the bar to be position properly

B. Push jerk @32x1, 6, 4, 2, 6; rest 2:30
165x6 - http://www.youtube.com/watch?v=DSzoHCJCzOU
175x4 - http://www.youtube.com/watch?v=BgK25_jByQ4
195x2 - http://www.youtube.com/watch?v=vyb3n_RUyfY
175x6

C. Laying tricep extensions @41x1, 8-10x4; rest 2 min
20x10 - http://www.youtube.com/watch?v=sI4GOsBbo4E
25x10 - http://www.youtube.com/watch?v=jsPpZF_2xjE
25x10 - http://www.youtube.com/watch?v=iJQirCUuZ3E
25x9 - http://www.youtube.com/watch?v=gmccR6vZoEw
triceps were ON FIRE!!!!

D. GHD sit ups 20x3; rest 1 min
all sets unbroken
- http://www.youtube.com/watch?v=M2aCoIcieoU
- http://www.youtube.com/watch?v=M1GCjXcVa_s
- http://www.youtube.com/watch?v=YGp4TVjcGLo

22-Dec
On all thursdays during this month practice CTB butterfly into normal
kip. Need to have a better rhythm on these
47 unbroken C2BPU (PR)

PM
Class
Snatch pull/bar placement/jumping position - practicing on technique, positioning the bar prior the jump
(45x5)^7
75x5, 75x5, 75x5

squat snatch
75x5, 85x5, 105x(4+f), 125x3, 125x3, 125x3
working on the explosion. being dynamic/violent

21-Dec
AM
10 min amrap:
3 power clean 185#
4 ring handstand push ups
8rounds + 3pc (all RHSPU unbroken)

PM
3 Tough power snatch
Row sprint 20 seconds @100%
Rest 3 min x5
45x5, 45x5, 95x3, 95x3, 115x3, 125x3, 135x3, 145x3
150x3 - http://www.youtube.com/watch?v=_KP-RUS_jhs
114m, 519watt, 1:27
155x3 - http://www.youtube.com/watch?v=mY8ayUUNkMI
110m, 466watt, 1:30
160x3 - http://www.youtube.com/watch?v=OQ0RYhGzs-E
109m, 453watt, 1:31
160x3 (PR)
110m, 466watt, 1:30

165xf - http://www.youtube.com/watch?v=hHvoyhTFAS8
110m, 466watt, 1:30

20-Dec
PM
A. Back squat 4-6x3; rest 3 min
45x5, 135x6
225x6 - http://www.youtube.com/watch?v=-l32qjQLfg0
245x6 - http://www.youtube.com/watch?v=KbSE2snybuM
265x6 - http://www.youtube.com/watch?v=163dern6npY
275x6(PR)

18-Dec
300 fy - no airdyne so did this on the row
Max calories in 10 min on airdyne
2:00 - 583m, 321 watt, 1405 cal/hr, 1:42
4:00 - 529m, 240watt, 1125cal/hr, 1:53
6:00 - 526m, 236watt, 1111cal/hr, 1:54
8:00 - 517m, 224watt, 1070cal/hr, 1:56
10:00 - 539m, 254watt, 1173cal/hr, 1:51
total cals/2min interals: 196.1 cal
total cals average: 195.2 cal

17-Dec - Olift comp - got to love the suit!!
Competing at 62kg… was 1.3kg overweight!… had to lose the weight in 45min (dehydration, spitting and swathing). Felt light headed, loosing concentration.

snatch preparation
40kgx5, 50x3, 60x2, 65x1, 70x1, 75x1
77xf* - http://www.youtube.com/watch?v=imxTgXSYIjc
77xf** - http://www.youtube.com/watch?v=mKsYcvVPscU
77x1

* too moch adrenaline, too much power so lost the bar at the back. did not like being "hit" before the lift, it took my focus away and became violent. wanted to punch Pierre!… just a reaction from physical contact. normal reaction from JKD training. beast mode/animal reaction in a stressful environment, did not need violence but focus my nervous energy into the lift, one split of a second in a CONTROLLED way!
** over compensated from previous lift, lost the bar in front - still didn't enjoy being hit!.
C&J preparation
40x5, 60x5, 80x3, 90x1, 95x1, 100x1
102xf* - http://www.youtube.com/watch?v=v8wmOfrUufo
102x1 - http://www.youtube.com/watch?v=vvHElIvNzos
106xf*

* elbows bent
+

21,15,9
Burpees
CTB Chin Ups
2:48 - all sets unbroken

15-Dec
PM
Class - preparation for olift comp
snatch practice
45x5, 75x5, 107x4, 125x(1+f+2), 140x3, 140x3, 140x3, 140x3
working on position of the bar from the ground to the hips. then using the ground!

C&J
140x4, 165x3, 187x4
keeping arms straight and allowing the legs to work. then getting under the bar. when jerking the bar, it is imperative to get UNDER the bar while keeping arms straight/without bending elbows

14-Dec
AM
5 rounds for time:
400 meter run
7 muscle ups
all MU unbroken, felt great, run was also good!
12:20

PM
3 rounds For time:
15 front squats 135#
15 handstand push ups
7:34

HSPU were particularly hard after the 1st round!
all FS were done unbroken. pushed the last round of FS / mental work - pain - will

13-Dec (tired from lack of sleep, body felt great considering the work load don during the weekend!)
A. Back squat @31x1, 2, 1, 2, 1, 2, 1; rest 3 min
45x5, 135x5, 135x4, 185x3, 225x2
275x2 - http://www.youtube.com/watch?v=idx8XTuy-0M
295x1 - www.youtube.com/watch?v=GkrPkWZJDBM
277x2 - http://www.youtube.com/watch?v=FwuSS0MiuKc
297x1 - www.youtube.com/watch?v=CX_oZJbc2jo
280x2 - http://www.youtube.com/watch?v=HJ-TiMqCbxk
300xf

to be ...

Dec 11 - Day 3/3
OPT Construction Series Event Number 2:

#1
Find a 1RM Power Snatch
45x5, 75x3, 95x3, 115x2, 145x1, 155x1
165x1 - http://www.youtube.com/watch?v=pflCGrII4PY
170xf - http://www.youtube.com/watch?v=Bo69HLRv2no
170x1 - http://www.youtube.com/watch?v=IsXqQVHF6E4
175x1(power snatch pr)

Find a Max reps chest to bar chin ups 1 attempt
46 chest to bar chin-ups

Score is kilogram total + Reps
total score: 125
(max time limit to get 2 scores = 25 min)

rest 45 min

#2
"Little Liz"
15-10-5
Squat clean 135/95#
Ring dips
3:15

rest 2 hours

#3
In 27 minutes for females (25 minutes for males)
Row 5K
With remaining time, Max rep burpees
Score is burpees rep total

row: 19:21
91 burpee
http://www.megavideo.com/?v=0IIUP5X4

Dec 10 - Day 2/3
Neuromuscular Efficiency Tests:
Max strength test front squat, power clean, and close grip bench press 1RM
FS
45x6, 45x6, 135x4, 125x2, 185x2, 225x1, 255x1
275x1 - http://www.youtube.com/watch?v=I3Dta2jzbu4
290x1 - http://www.youtube.com/watch?v=BU_ku7NlM3U
305x1(pr) - http://www.youtube.com/watch?v=U9ovDfgsO0A
310x1(pr)

PC
135x2, 135x2, 165x1, 185x1, 195x1
215x1 - http://www.youtube.com/watch?v=EQHn3YcIcwc
225x1 - http://www.youtube.com/watch?v=_BLA1gkxeQw
240x1(power clean pr)

247.5xf - http://www.youtube.com/watch?v=sGSJO6JCbqc

CGBP
135x2, 135x2, 165x1, 185x1, 195x1
215x1(not CG) - http://www.youtube.com/watch?v=03Ts4w_81-0
215xf - http://www.youtube.com/watch?v=Nox_guKfeS8
210x1 - http://www.youtube.com/watch?v=A9RnVJilogc

85% of max strength test
FS @ 267#, 5 reps*

*too much rest between rep 5&6… should be less than 2 sec - did not count 6th rep

CGBP @ 177#, 5 reps

O2 Saturation Row Test:

1k row: 3:26

... what is pain?... what does focus mean?...

OPT Fitness Testing December 9-11, 2011
Day 1/3
Body Comp Scores:
Chin: _4.6__mm
Cheek: _7.6__mm
Tricep: _2.4__mm
Subscap: _6.8__mm
Midaxilla: _3.7__mm
Suprailliac: _4.4__mm
Umbilical: _5.8__mm
Thigh: _4.2__mm
Calf: _3.2__mm
Pec: _2.6__mm

Grip Dynmanometer:
Right: _54____
Left: __53____

Lung Expiratory Volume:
Liters in 1 second: _4.4___L
Liters in 6 seconds: __5.1__L
% 1/6 s: __86__%

Lactate Test:

250m row
15 KBS 2pd
25 burpee
15 KBS
250m row
10min rest x 3
1 - lactate pre 1.4, post 14.4; time 4:07

2 - lactate pre 14.9, post 14.9; time 4:38
(puked) had troubles recuperating, could not breathe! - http://www.youtube.com/watch?v=EkQU9Sla_6g
3 - lactate pre 14.4, post 14.3; time 4:48 - http://www.youtube.com/watch?v=WgcA5plRLG0

7-Dec
AM
15-1, 1-15 ladders
L-Pullups
Ring dip
(15 L-pu, 1 ring dip, 14 l-pu, 2 ring dip… 1 L-pu, 15 ring dips)
22:59 - www.megavideo.com/?v=Z75QQVOM
* first set of L-pu was done unbroken

PM
3 rounds For time:
15 thrusters 135#
15 chest to bar chin ups
7:17 - http://www.youtube.com/watch?v=jpvsz_Wav-o

6-Dec
A. Back squat @31x1, 2, 2, 2; rest 2:30
45x6, 135x5, 225x2
280x2 - www.youtube.com/watch?v=cimK6I9veyg
290x2 - www.youtube.com/watch?v=VfvoR6SQKFQ
302x(1+f)

B. Weighted chin up, 2, 2, 2; rest 2:30
80x2 - www.youtube.com/watch?v=mikuAgntRBI
85x2 - http://www.youtube.com/watch?v=_rWuYfFCoE0
92.5x(1+f) - www.youtube.com/watch?v=S9RV7MJjFMQ

C. Dumbbell walking lunges 16 continuous steps x3; rest 2 min
60x16 - www.youtube.com/watch?v=_9-4ahIiytA
70x16 - www.youtube.com/watch?v=hbBJBQzwFPw
80x16 - www.youtube.com/watch?v=HJwzzFxqbRQ

4-Dec
AM
"Fat Helen"
3 rounds for time
400m run
21 kbs 2pd
12 chest to bar chin ups
10:52

all kbs were done unbroken. the grip was the limiting factor in the C2B pull-up, could no longer hold the bar

PM - no airdyne so subbed for rowing intervals
Airdyne 5 min z1
+
Airdyne 90 seconds @90%
Rest 1 min
x8
+
Airdyne 5 min z1
1 - 442m
2 - 441
3 - 421
4 - 413
5 - 416
6 - 403
7 - 406
8 - 416

3-Dec
Olift Comp with Pierre Roy - qualifications for provincial comp
Snatch
72x1
75x1 - www.youtube.com/watch?v=re3AQP6BmyE
77x1

snatch felt great, was explosive and in control

Clean & Jerk
100x1 - www.youtube.com/watch?v=1Y81oirBdsg
103xf* - www.youtube.com/watch?v=fwEgPU2WJ0Q
103x1

*the bar spliced from hands
Qualified for provincial competition Dec 17!

1-Dec
PM
Class - preparation for competition
Squat Snatch
45x10, 75x5, 75x5, 105x5, 105x5, 125x4, 125x4, 125x4, 125x4, 125x4

Clean & Jerk
125x3, 145x3, 165x(1+f+1), 185x1, 185x1, 185x1, 185x1

30-Nov
AM
5 rounds for time
35 double unders
20 burpees
6:19 (unbroken)

PM
3 rounds For time:
15 ohs 135#
10 muscle ups
12:03
first round was done unbroken!
good improvement with OHS and its relative weight (BWT)

29-Nov
A. Back squat @31x1, 3, 2, 1, 3, 2, 1; rest 2:30
45x5, 135x5, 185x5, 225x2
280x3* - http://www.youtube.com/watch?v=HXPB7Juj9E4
295x2* - http://www.youtube.com/watch?v=T4c0ye0nRtU
305x1 - http://www.youtube.com/watch?v=fFRgxSTWBpQ
285x3 - http://www.youtube.com/watch?v=LhTwZ5CwhFM
300x2(pr)

"If you spend too much time thinking about a thing, you'll never get it done" - Bruce Lee

27-Nov
AM
"fight gone bad"
Box jumps were HARD!... legs were toasted... felt slow and heavy.
347 - http://www.megavideo.com/?v=16FOLHM5

PM - No airdyne so subbed for rower
Airdyne 5 min z1
+
Airdyne 90 seconds @90%
Rest 1 min
x12
+
Airdyne 5 min z1
1 - 417m, 1:47
2 - 403, 1:51
3 - 407, 1:50
4 - 402, 1:51
5 - 400, 1:52
6 - 403, 1:51
7 - 399, 1:52
8 - 399, 1:52
9 - 401, 1:52
10 - 403, 1:52
11 - 409, 1:50 - feeling like puking
12 - 420, 1:47 - the end.

26-Nov
We had the Movember fund-raising training.

A. 1RM back squat in 60min
3 bars (305, 225, 135), every 5min the 10# were added to the bar.
1355, 175x3, 185x3, 205x2, 225x1, 235x1…
325x1 - http://www.youtube.com/watch?v=FoaV5li_dvg
335xf

B. 1RM bench press in 60min
3 bars (205, 135, 45), every 5min the 10# were added to the bar.
135x5, 185x2, 205x1, 215x1, 225x1(PR)

C. Amrap tire flips in 1min (they said it was a 500# tire… felt like 350)
10 tire flips

D. Amrap stone lifts in 1 min (180# stone)
Zero :)
… i guess i was too greedy… i know i can lift that stone twice in 1 min!

24-Nov
PM
Class
Clean & Jerk
was scared to go under the bar, did not feel strong/explosive.
45x5, 95x2, 125x2, 155x1, 170x1, 190x1
205x1 - http://www.youtube.com/watch?v=ZjEzpEigDLM
210xf - http://www.youtube.com/watch?v=qoIH_WxVwv8
210xf - http://www.youtube.com/watch?v=_NjphuG7Ins
210xf
190x1 - http://www.youtube.com/watch?v=H1cTJd7YnaA
190xf, 190x1,190x1

Clean pull with straps - not being explosive enough
235x3 - http://www.youtube.com/watch?v=WpqBD-tKpTs
235x3 - http://www.youtube.com/watch?v=O9N3956dPh4
235x3 - http://www.youtube.com/watch?v=qaNQHT8vNxM

Front squat
235x5, 235x5, 235x5
felt heavy but good!…

23-Nov
AM
"Nicole"
Amrap in 20 min
400m run
Max chin ups (206) - http://www.megavideo.com/?v=8N8R2HUZ
1 - 50 (2:25)
2 - 40 (5:57)
3 - 33 (9:30)
4 - 30 (7:30)
5 - 30 (16:30)
6 - 23 (19:36)

PM
3 rounds for time:
25 kbs 2 pood
15 handstand push ups

8:36
1st & and round of KBs were done unbroken
3rd round (10+15)
HSPU were hard!

22-Nov A. Back squat @31x1, 5, 3, 1, 5, 3, 1; rest 2:3045x5, 135x5, 225x5
275x3 - http://www.youtube.com/watch?v=b8_En4lgXr4
305x1 - http://www.youtube.com/watch?v=eRtPhNqTPag
265x5 - http://www.youtube.com/watch?v=DpkKl8iLOko
295x(2+f) - http://www.youtube.com/watch?v=XdlJY287Zxc
315x1

B. Weighted chin up, 3, 3, 3, 2, 2, 2; rest 2:30
80x(1+1+1) - http://www.youtube.com/watch?v=e-udt5Ut8pc
70x3 - http://www.youtube.com/watch?v=xczwUcx6aZM
75x3 - http://www.youtube.com/watch?v=jw9FXnU87Fo
80x2 - http://www.youtube.com/watch?v=fnQJ9Dseq4Y
80x2 - http://www.youtube.com/watch?v=NTee377ZfoM
80x2

C. Lunges to 6"step in place 12 continuous steps alt'ingx3; rest 90 seconds
135x12 - http://www.youtube.com/watch?v=Phv8_ELoj3w
140x12 - http://www.youtube.com/watch?v=lttbFFSWcJI
145x12

20-Nov
AM
"Jackie"
1000m row
50 thrusters 45#
30 chin ups
Try to beat time from October!
6:07 - PR
previous PR on Oct 26 (6:16 - http://opt-mizar.blogspot.com/2011/10/1016-am-jackie-1000m-row-50-thrusters.html)

PM - no airdyne so used rower
Airdyne 5 min z1
+
Airdyne 90 seconds @90%
Rest 1 min
x10
+
Airdyne 5 min z1
1 - 441m, 1:42
2 - 419, 1:47
3 - 409, 1:50
4 - 409, 1:50
5 - 404, 1:51
6 - 403, 1:51
7 - 406, 1:50
8 - 406, 1:50
9 - 403, 1:51
10 - 408, 1:50

Team Comp @ l'Usine - Michele, Micheline, Isabelle, Mizar, Jonathan, Matt
1st Wod
Amrap in 15min (Matt, Micheline, Mizar)
100HSPU
100 parallet dip
100 pull-up
100 KBS (32kg)
immediately after
for time (Isabelle, Michele, Jonathan)
60HSPU
60 parallet dip
60 pull-up
60 KBS (32kg)
- http://www.megavideo.com/?v=3VF42R7R

2nd wod - all member needed to complete the wod
30 T2B
30 burpee over 45# plate
30 box jump (24" for all)
100 DU
we were the only team to complete the wod.

3rd wod
2 attempts to perform 8 back squat within a minute. bar starts on floor.

4th wod
1500m row
1600m run
15 muscle-up (Micheline, Matt)
15 HSPU on parallets (Michele, Mizar)
15 pistols (Isabelle, Jonathan)

We finish 1st!

11/17
PM
Class
Snatch 1rm
70x5, 105x4, 122x3
140x2 - http://www.youtube.com/watch?v=UIbbMFxmRtM
157x1 - http://www.youtube.com/watch?v=_IbVyiqUo-I
165xf - http://www.youtube.com/watch?v=MpnOnAO9Ipg
165x1 - http://www.youtube.com/watch?v=PTD7BLkxGfI
175xf - http://www.youtube.com/watch?v=6hiO931rQlg
175xf - http://www.youtube.com/watch?v=EKnnkHbbtD4
175xf - http://www.youtube.com/watch?v=Qc2jibnjbC0
175x1(pr)

Clean & Jerk - 1RM
155x3 - http://www.youtube.com/watch?v=AoFnrx2vKmU
185x1 - http://www.youtube.com/watch?v=8YbgjWz2lIk
212xf - http://www.youtube.com/watch?v=-llq26QhG8s
212x1 - http://www.youtube.com/watch?v=aoVEWZiz-90

11/16
AM
For time:
50 chest to bar chin ups
50 burpees
3:48 - 43 C2B CU unbroken... could not get my chest to the bar after that!. all burpees unbroken

PM
7 min amrap:
1.5 pood kettle bell snatches (alternate arms as needed)
135kb snatches in 7min + 5

11/15
AM
A. Build to a 1rm back squat
45z5, 45x5, 135x3, 185x3, 185x2, 225x1
275x1 - http://www.youtube.com/watch?v=jV7nzqHJqw8
295x1 - http://www.youtube.com/watch?v=In4mdu0_zZA
315xf - http://www.youtube.com/watch?v=xxlsatfWKwU
B. Back squat (90% of A) 1.1.1.1.1x3; rest 10 seconds bw singles, rest
3 min between sets @275# / tough... left leg/knee (gracilis) feels weak. it feels like a counter clock wise tension was created.
1 - http://www.youtube.com/watch?v=b8_En4lgXr4
2 - http://www.youtube.com/watch?v=gffSYPS1Esk
3 - http://www.youtube.com/watch?v=ubNjJ4cyfjk
+
3 rounds for time:
Row 350 meters
15 deadlifts 185
6:58 all DL unbroken!

11/13
AM
2 rounds for time:
500 meter row
20 box jumps 24"
10 power snatch 115#
8:45 - snatch in 2nd round felt a lot smoother, better reception of the bar, more control. - good learning day :)

PM
5 min z1 run warm up
+
Run 5 min @90%
Walk 3 min
x6
+
5 min z1 run cool down
fun!… running outside in the montreal old port… sunny, windy, happy.

1/12
BD comp online # 1
1.
In 30 minutes determine your 1RM in the Back Squat
45x10, 135x5, 135x5, 185x3, 225x2
275x1 - http://www.youtube.com/watch?v=r8p83OI1ZtI
310x1 - http://www.youtube.com/watch?v=RLqwh8r_5L0
325x1(PR) - http://www.youtube.com/watch?v=l3j573W-sYI
335xf - http://www.youtube.com/watch?v=EoUw9FD2G4A

rest 15 min

2.
3 attempts at Standing Triple Jump in 5 min
19'3" - http://www.youtube.com/watch?v=3_mjrfnzxQ4
19'8" - http://www.youtube.com/watch?v=N6SKwqm7THA
20'4" - http://www.youtube.com/watch?v=2MqxMf2lZAk

rest 15 min

3.
Row 2500 m
9:29 - http://www.youtube.com/watch?v=hexn4XlQRvM

rest 120 min
* only rested 60min due to exercise tolerance test
4.
10 rounds for time:
10 burpees
10 COVP chin ups
8:35 - Unbroken

11/9
AM
100 burpees for time
4:08

PM
7 min Amrap 115# thrusters
On the top of every minute perform 8 chest to bar chin ups
47 thrusters - all chest to bar chin-ups were done unbroken

11/8
AM
A. Back squat @30x0 3x5; rest 3 min
95x6, 95x6, 135x3, 185x3
225x3 - http://www.youtube.com/watch?v=7u6hvjHvH-E
235x3 - http://www.youtube.com/watch?v=Vu2Bye6c9b4
240x3 - http://www.youtube.com/watch?v=GfbEkxdlBuM
245x3 - http://www.youtube.com/watch?v=EAZZrMew3bc
255x5 - http://www.youtube.com/watch?v=InXVwJkkGB0
+
"Fran"
2:29 (PR) -felt good, in control of breathing/pace/mind. learn a lot!

11/6
AM
8 min amrap:
10 calories airdyne
10 bench press 115#
10 l-pull ups
3 rounds + 28

PM
5 min z1 run warm up
+
5 min run @90%
3 min walk
x5
+
5 min z1 run cooldown

11/5
AM
A. Build to a 1rm snatch
45x5, 65x5, 95x3, 115x2, 140x1
150x1 - h ttp://youtu.be/golqgnmqyx0
155x1 - http://youtu.be/zE2sGFxvTRA
160xf - http://youtu.be/zW0i1xA7QYE
160x1 - http://youtu.be/GVR6jcPNxqc
165xf, 165xf, 165xf
felt like i didn't have any power, could not be explosive!

B. Build to a 1rm OHS
185x2
225x1 - http://youtu.be/tzG_RDCpnMs
250xf
235x1

felt slow at jerking the bar
+
75 tire flips for time
felt good…
13:57 - http://www.youtube.com/watch?v=NRcYJrcpWBM

11/3
PM
Class
Snatch from blocks. Practicing to get under the bar and accelerate the bar with legs vs pulling with upper body.
- http://youtu.be/fDMpirdz8ho
- http://youtu.be/zDBZpyk2jjU
- http://youtu.be/n5VwBFwYqYo
- http://youtu.be/HtOWvi72GsE

11/2
AM
10 rounds for time:
10 pull ups
10 box jumps 24"
6:02 - all rounds unbroken

PM
3 rounds for time:
30 wall balls
15 kbs 2pood
6:31 - first round unbroken, all kbs were also unbroken!

0/30
AM
10 min amrap:
200 meter run
5 hspu
10 hang power clean 135#
5 rounds + 100m
tweaked my right wrist…

PM
Run 5 min z1 warm up
+
Run 5 min 90%
Walk 3 min
x4
+
Run 5 min z1 cool down
Active meditation. Cold sunny day... good day to be outside, breathing, feeling alive and free like the wind... Fun!

10/29
A. Build to a 1rm clean and jerk
45x5, 75x5, 145x3, 175x1
195x1 - http://youtu.be/Fahd2brLMpA
215x1 - http://youtu.be/ybKzh_zdsqg
230xf - http://youtu.be/d1Str8Gt8D0
230xf - http://youtu.be/gtzp9j1dHK0
225xf
* did not have any explosion power. Felt more like lifting heavy stuff or doing a long training i.e. active meditation...

B. Front squat 1x5; rest 3 min
255x1, 265x1
275x1 - http://youtu.be/X9L8-JeLEIw
300x1(PR)

305xf
Camera died...
C. Split jerk 2x3; rest 3 min
185x2, 190x2, 195x2
+
"Isabelle"
135# snatch 30 reps for time
6:24 (PR)
was NOT exploiting the ground. Upper body was compensating a lot.
Missed 18th and 20th rep!

10/27

AM
"DT"
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
14:18

heavy at the power cleans... Jerks were ok. Starting to use momentum as bar comes down.

PM
Class
Worked on Hang squat snatch. Positioning the bar and exploiting the ground… not being efficient.
4x15 @ 85#

Hang squat clean. Worked on positioning the bar and also exploiting the ground. same problem as in snatch
4x5 @ 75#

10/26
AM
6 rounds for time:
5 muscle ups
10 burpees
7:20

4 rounds unbroken
5th round broke muscle-ups 5th rep
6th round broke muscle-ups (2+2+1)

Car got towed so could not complete PM training.

10/23
AM
3 rounds for time:
400 meter run
21 2 pood kbs
12 chest to bar chin ups
11:04 - all kbs unbroken. broke last set of chin ups - grip.

PM
Run 5 min z1 warm up
+
Run 5 min @ 90%
Walk 3 min
x3
+
Run 5 min z1 cool down
cool!… enjoyed being outside, feeling alive!... active meditation...

10/22
AM
A. Build to a 1rm snatch
45x5, 45x5, 65x5, 95x3
115x3 - http://www.youtube.com/watch?v=dQ86GySp0P0
145x1 - http://www.youtube.com/watch?v=mcD3BrynhH4
155x1 - http://www.youtube.com/watch?v=mgff07darTQ
160xf - http://www.youtube.com/watch?v=6ZnjGZaGLL4
160x1 - http://www.youtube.com/watch?v=nAPZtfR7mEk
165xf - http://www.youtube.com/watch?v=juDb5dv-u-g
165xf - http://www.youtube.com/watch?v=nKOJuIw7aAU

* having troubles positioning the bar so that the weight travels up. Also not exploiting the ground UP!... instead thrusting the bar and hence jumping forward - shoulders/arms pulling vs legs pushing on ground.
B. Snatch Balance 3x3; rest 3 min
135x5 - http://www.youtube.com/watch?v=XYzk5KSMlfY
155x3 - http://www.youtube.com/watch?v=GuAbQnhhDAU
170x3 - http://www.youtube.com/watch?v=fE_B88VgvRQ
175x(2+1) - http://www.youtube.com/watch?v=wilI6mTi000
+
"Grace"
4:27 (PR) - first 10 reps touch and go!

10/20
PM
Class

Snatch

65x5, 65x5, 105x5

120x4 – http://www.youtube.com/watch?v=k8ntO8PgJsU

140x(2+f) – http://www.youtube.com/watch?v=_trwUJVw_zY

140x(2f+1) – http://www.youtube.com/watch?v=zICR878f4rU

140x3 - http://www.youtube.com/watch?v=8cnTZyZpfRE

140x3 - http://www.youtube.com/watch?v=OYoHGoLxS_Y

140xf - http://www.youtube.com/watch?v=Y_F0V4LWfTQ

Hang squat snatch practice – Still having troubles finding the point of contact. The problem is that I don’t position myself under the bar prior to jumping/accelerating the bar. My body is slightly forward and the bar is accelerated at an angle vs straight UP. So practice from hang & finding the jumping position, under the bar.

- http://www.youtube.com/watch?v=GSCLF2468hM

- http://www.youtube.com/watch?v=puqtaiLHSQU

- http://www.youtube.com/watch?v=ZxUjz56jUF4

- http://www.youtube.com/watch?v=AJJoCLj2DF8

- http://www.youtube.com/watch?v=dpco82SZmKQ

- http://www.youtube.com/watch?v=cyPhsH3ggJA

- http://www.youtube.com/watch?v=glcri6ThkrU

- http://www.youtube.com/watch?v=pwMptsEpYr8

- http://www.youtube.com/watch?v=DXyXOKmOok4