Monthly Archives: May 2013

Last High Intensity Day Before The Battle!

Hey guys! Hope all is well.  Just wanted to shoot out a quick update for the literally 10s of people out there following me!  Today was my last high intensity training day before the competition in order to eleviate any soreness/stiffness.  Tomorrow will be some maintenance work on technique, a light WOD just to get moving to stave off soreness.  Then Saturday will be an all out mobility offensive.  Just work on range of motion exercises, foam roll, lacrosse ball smash and floss, etc.  Anything and everything I can do to properly prepare my body for the rigors of Sunday.  The last thing you want to do is show up sore to a competition!

allIhadideadlifted

For anyone who lives under a rock and just got FiOS to run fiber wire to their area, I will be competing in a CrossFit competition called Battle in the Burn hosted by Burn City CrossFit this Sunday.  Stoked!!

Here’s a little taste of my workout today:

-Weakness into Strength-

Less Than A Week Away!

So after a weekend off, I was determined the hit the gym hard today… and that I did!  I wanted to focus more on the actual metcons starting this week to prepare myself for the rigors of three hard workouts in one day as will be the case at the battle.  I maintained my strength component with front squats but I reduced the volume to account for my increased WOD volume.  My workout looked a little something like this today:

Front Squats 3×3: 225 / 245 / 265(x2 then failed on third)

Front Squats 2×1: 280 (New PR) / 285 (failed attempt)

WOD A:  Minute 1- 1 Clean and Jerk / 1 over the bar and back burpee, Minute 2- 2 C&J, 2 over the bar and back burpee, etc etc till all reps can not be completed in the minute

WOD B: “Annie” 50-40-30-20-10 Double Unders and Situps

WOD C: 10,9,8…2,1 of Burpee Pullups and GHD situps

Definitely a rough day, and tomorrow will be more of the same until I start to taper off to ensure I am ready to go 100% this Sunday!

Overdue Update!

It’s about time for an overdue update.  This past weekend I ventured down to Long Island with my beautiful fiance for her nephew’s birthday.  He didn’t know we were coming so it was quite the awesome surprise.  Unfortunately for me, I knew my lumbar support in my car was broke so I was leery about a 5 hour drive considering I was still sore from deadlifts a few days prior.  But much to my surprise, by utilizing Kelly Starrett’s bracing techniques the whole way, I was able to stave off any low back pain!  I was amazed.  Typically for me, a few hours in the car equals low back pain like crazy but this time I took a proactive approach and made sure not to let it ruin my trip.

Now my fiance is 100% Portuguese and her entire family knows how to eat, and eat we did!  Unfortunately, they know how to bake as well…so the desserts were a’plenty!  Needless to say, my healthy eating habits took a momentary backseat to the fun festivities.

After a 5 hour drive on Monday, we arrived back home after consuming nothing but coffee and McDonalds.   Obviously it was Memorial Day so a “Murph” Workout was in order.  Murph is a CrossFit workout that entails:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

After fueling my body with nothing but crap and a five hour drive, the last thing I should have done was change and go workout.  Almost immediately I got cold, shaky, and dizzy.  I felt atrocious.  It was an awful workout.  It wasn’t until I got back home and chugged some V8 that I finally got some color back to my face and felt better.

Alas, today is a new day however, and it is back to the regular grind again!  After an 11 hours of sleep last night, a good healthy breakfast this morning, and a little foam rolling/lacrosse ball smash and flossing, I feel ready to get back to my program to prepare for Sunday at Battle in the Burn hosted by Burn City CrossFit!!

BCCF-CREST

All the hints for the WODs have been released and it looks a little something like this:

1. Tabata Something

2. Barbell Complex + Run

3. BYOJR (Bring your own jump rope)

It’s about time to get it!

-Weakness into Strength-

Stay Hungry

In a world full of Goliath’s, us David’s need to stay hungry to keep up!  As a smaller guy, I need to try twice as hard (if not more) just to keep up with some of the more genetically gifted individuals out there (the Goliath’s).  That is why it is so damn important for me to never settle, never be content and ALWAYS push my limits to achieve something more.

"..pfft, you ain't so bad."

“..pfft, you ain’t so bad.”

Let’s put this in a different perspective, one I happen to thoroughly enjoy: hockey.  Now the Penguins are my team and with all of their incredible firepower, they should have blown out the Islanders in four games in the first round of the playoffs.  But what to my wandering eyes should appear, but an entire team embodying the spirit of David and forcing a game 6.  The Penguins just coasted, thinking they had this thing in the bag, much like a lot of guys I know.  They didn’t give it their all, they didn’t take it seriously, and guess what, they were almost made fools of!  The Islanders were hungry, and they showed it.  Ultimately, however, the Penguins kicked it into gear and took care of business (thankfully!) but this just goes to show the other side of the coin which is my next area of concern: defeat in victory.

maybe next time you take it a little more serious, eh?

maybe next time you take it a little more serious, eh?

There is an incredible quote in The Dark Knight Rises where Bane says to Batman as he’s kicking the crap out of him, “Victory has defeated you! Perhaps this is a common quote but for me, it was the first time I had ever heard it and it struck a chord.  This phrase perfectly described the phenomenon I have been seeing for years from the “Goliath’s.”  They are so comfy atop their pedestal that they no longer work hard; there’s no drive, no hunger!  They are content being on top and think that that is just how it was always be.  Well, let me tell you my friend, you’d better have a short lease you can get out of up there because myself, and the other David’s out there ARE hungry and we are coming for your spot!

Hard to be hungry without a head...

Hard to be hungry without a head…

So the moral of the story is: no matter who you are, how much you can lift, how fast your Fran time is, there will ALWAYS be someone trying to take your spot.  As soon as you become content it is all over.  Strive for your best, yearn for more, and you will ultimately achieve greatness.

-Weakness into Strength-

11 Days out: Training Hard

Hey guys, so after forcing myself to curmudgeonly get out of bed this morning, I realized just how unbelievably sore I was!  Simple things like: sitting up, breathing, thinking; they all hurt! Unfortunately, today was not a scheduled rest day.  So rest I did not.  Instead, I combated my insufferable wuss-itude with a frienemy of mine: the lacrosse ball.  I smashed and flossed with that sucker and felt like a new man after.  I can not even begin to describe the multitude of benefits athletes, gym-goers, humans in general can receive from some good ole’ recovery/preventative maintenance work in their down time.  I went from barely being able to walk to this:

That’s just a little look inside my training for the upcoming Battle in the Burn hosted by Burn City CrossFit.  If you haven’t checked them out yet… you know what, just do it.  Anyways, here’s what my workout ended up looking like today:

Deadlift 5×5: 300 /305 /325 / 350 / 350 (x3)

Bench 3×15: 135 / 135 (x13) / 135 (9) + 95 (x12)

Good Mornings 3×15: 95 / 95 / (zercher styler) 95

Shoulder Bar Complex x3 @ 45 lbs:  5 Military Press, 8 Push Press, 10 Push Jerks

WOD: Tabata: Jump Rope / Mountain Climbers / Bike / Rower

Really focused on my hip hinge movements and my pressing movements considering yesterday was heavy on knee dominant movements and pulling.  Both workouts seem to compliment each other very well.  I won’t say that these are perfect in the least as  there are several components I am still lacking but in preparation for this competition, I have opted to stick to main lifts and things that I think will benefit me the most at the competition.  Finishing with the tabata sucked though….those are never fun.  Don’t let people fool you, they’re rough…but so worth it!

Take care everyone!! -Colin

IMG_8695

-Weakness into Strength-

12 days out: Prepping for Battle!

Hey guys, so as I mentioned in my post yesterday, I will be competing in a CrossFit competition on June 2nd called Battle in the Burn.    Again, if you are interested in testing your athletic capacity, I STRONGLY encourage you to give this a shot! You can register here: Battle in the Burn hosted by Burn City CrossFit.  Great dudes, great community.

Battle in the Burn

To prepare for this event, I have tailored a specific program designed to increase performance in certain key areas I know will be vital in the competition.  My day today looked a little something like this:

Front Squat 5×5: 205 / 225 / 225/ 225/ 225

Lat Pulldown 3×15: weight plate 8 / 9 / 8

Depth Jumps: 3×15

Standing Row 3×15: weight plate 8 / 8 / 8

WOD A: 10 GHD Situp / 10 Depth Jumps / 10 Pullups / 10 Military press  REPEAT X5

WOD B: “Angie” 100 pullups / 100 pushups / 100 situps / 100 squats for time.  Completed in 19:00.

To summarize, well… just take a look at the aftermath:

Angie Aftermath

Yeah, today was a rough one, but well worth it.  Now it’s time to sit back with a good book (Kelly Starrett’sBecoming a Supple Leopard“….if you haven’t gotten yet, what are you waiting for?!?! This thing is a treasure trove of invaluable knowledge!! Go get it! Now!) and recover.

suppleleopardbook

Oh and Ps, I am not sponsored by anyone or paid to promote anything.  I do it because I FIRMLY believe in these people or these products.  My goal is to make everyone around me better, and if it takes referring you to people more knowledgable than myself, then that is what’s going to happen!

Take care everyone and see you at the Battle!

-Weakness into Strength-

13 Days out: Battle in the Burn Prep!

Hey guys! Sorry about my absence for so long, just officially graduated from SUNY Cortland with my bachelors in Fitness Development so I’ve been pretty busy to say the least.  A quick update is in order:

First: Set a new Front Squat PR! Up to 275lbs now, pretty happy about that.  Still chasing 300, but with consistency comes results; just gotta stay at it.  Next, I’ve increased my clean from 245lbs to 255lbs.  There’s video below if you’d like to check it out.  Attempted 265 a few times because I was feeling strong.  I was able to get it decently high, got under it just fine, but I jumped backwards and landed on my toes so I had no choice but to drop the bar in front of me.  By that point I was pretty spend and only getting sloppier, so I chose to shut it down for the day.

In addition to those new PR’s, I also set a new power snatch PR at 180lbs.  It’s not pretty at all, but at least it’s a jumping off point.  I know I can do it now so it’s just time to clean it up.

Lastly, I have been signed up for a CrossFit competition held by my good friend and all around awesome dude, Jamie Swagler at Burn City CrossFit.  The competition is called “Battle in the Burn” and Jamie actually had me design the logo as well.  It will be an outdoor event in an open field so chances are good there will be a decent amount of running/sprints, bodyweight exercises, light barbell work, and (according to the hints) a tabata!  If you are interested in competing, please visit: Battle in the Burn.

So today, I wasn’t able to proceed with the program I put together to train for this, so I did an impromptu outdoor workout with my 15lb dumbbells and my 25lb sandbag.  Not a lot of weight but you can sure put together a lot of suck when there’s also stairs, hills, and a big open area!  That and I’ve been pampered with indoor, air conditioned training areas.  Training outside in the hot, muggy environment just made everything that much worse.

WOD A)

  1. 5 burpee-high pull w/25lb sandbag (SB)
  2. 15yd sprint
  3. 5 clean and press w/ 15lb dumbbells (DB)
  4. 15yd sprint
  5. 15yd hill sprint
  6. 45yd sprint back to starting postion
  7. Repeat x3

WOD B)

  1. 21-15-9 of Deadlift and Hang Clean w/SB

WOD C)

  1. 30yd SB Right shoulder carry
  2. 30yd sprint
  3. 30yd DB lunges (these were just the worst!)
  4. Repeat x2

WOD D)

  1. 25-20-15-10-5 of DB Floor Press w/elevated feet and DB Chest Fly.  DB’s do not leave the hand until full completion of a round.

WOD E)

  1. 20 minute AMLAP (As Many Laps As Possible) of:
  2. 45yd run (up the stairs at the end)
  3. 10 Pushups (at top of stairs)
  4. 45yd run (across to other set of stairs then down the stairs)
  5. 5 Pull-ups on the side of the wall
  6. 45yd run
  7. 10 Military Press w/DB
  8. 45yd run
  9. 10 Bent over rows w/SB

The Quad Part 1 The Quad Part 2

WOOF!  Rough day but I love it.  This is what it is all about, see you all June 2nd at the Battle!!

Here’s the videos I promised earlier:

Stay Strong!