What We Have been Up To

Once again sorry for the week long absent and not posting everyday. But we have been up to a lot with training and just good ole fun. The past week I decided to take a de-load week and also my nutrition was terrible. Been having pizza to having cake or candy. But I felt like my body need a time to recover itself for the next couple of grueling weeks. But now its time to start getting after it. And DO WORK!

A little side note; Just started working with some of my friends with training so I will be posting their times and workouts as well as mine. I want to first explain one the benefits of this time of training. The biggest benefits is that workouts can be scaled to anyone. Whether its a strength deficit or an endurance deficit or the work capacity isn't what it use to be. Correct lifting technique as well as range motion can be other limiting factors to an athlete or the weekend warrior.

After you read this, I want to introduce you to my friend Tony Perkis. And yes this is the character from the movie "Heavyweights." This will be my summer project or more like a case study. Updates will be provided not only for me but for Tony as well  This person wants to remain nameless for the time being which I have to respect but hopefully by the end of the summer we will reveal this person and show you the benefits of high intensity constantly varied functional training. I have another friend, Adam also training with us and has been performing this type of training for a while and will be scaling his workouts due to  thumb injury suffered 4 days ago. this shouldn't be a problem and we'll work with it. But the mission for both these individuals is to get them into the best shape of their lives using the methods of high intensity constantly varied functional movements (Crossfit)\, also changing their diets slightly in order to help increase their progress in the weight room. This should be pretty exciting to see what happens. I will have more data on these individuals in later posts with will allow you to see the constant change and growth these guys have. 


So lets get to the good stuff. 


WOD 
12, 15, 21, 15, 12 as Fast as Possible:
- Box jumps - 24"
- Push Press  - 95lbs (Me & Adam), 65lbs (Tony Perkis)
- Dead-lift @ 185lbs


NOTE: Tony Perkis's only did 12, 15, 21, 15 which was plenty of work for him for the day. He did really well but there is always room for important from technique and overall work capacity. But he stuck with it which is always nice to see from a trainer's point of view, meaning he's willing to put forth the work and work his ass off no matter how hard the workout is. 


Times: Me - 8.45 Adam - 9.07, Tony Perkis - 13.36




Personal 
Workout #2 
Power Snatch with OHS - 1+3 for 5sets @ 135lbs
Hours of Sleep: 9 
Nutrition: Started intermittent fasting for the past 2 days. has been going OK. Just lack of energy throughout the day is the only effect I'm having but I'm gunna stick with and see how I feel at the end of the week. I'll keep you posted. 
NOTE: Did the snatch workout before the WOD which didn't really have any effect to the timing of the WOD. Body feels really good and ready for more. But Until then, Cheers!