Heavystuff

We don’t rise to the level of our expectations – we fall to the level of our training - Archilochus, Greek Soldier

[instagram]

Weekend Hashtag Project: #WHPfromwhereistand

Weekend Hashtag Project is a series featuring designated themes & hashtags chosen by Instagram’s Community Team. For a chance to be featured on the Instagram blog, follow @instagram and look for a photo announcing the weekend’s project every Friday.

This weekend’s tag was #WHPfromwhereistand, which asked participants to capture photographs of what they saw when they looked down at their feet. Every Monday we feature some of our favorite submissions from the project, but be sure to check out the rest here.

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Many thanks to @Instagram for featuring my shot. Such an honor and so much fun to participate in this community.

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Double-dipping :: @chadosaurus pictured // #caughtgramming #mextures #vscocam (Taken with Instagram at Salt Lake City, Utah)

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Workout Journal - Aug training session RECOVERY WEEK

Last two sessions: 

*RAMP + Core + extra time working on corrective patterns

TGU @24kg 

Swiss ball pot stirs

Side plank band rows 

Light goblet squat patterns in sagittal, frontal, and transverse planes 

*Power: medball vertical tosses @18# - 5x5 

*Strength: 

Overhead squat - 5x5 @135#

Weighted pullup - 5x5 @+45# 

MetCon (lite): 10:20 for 30 rounds 

Speed rope 

KB swings @24kg 

Today: 

*RAMP + Core:

TGU + shoulder rotations @24kg - 3x3 

Plank rotations - 2x5ea 

*Power: SA DB Snatch - 5x2ea @80# 

*Strength: 

Strict overhead press @135# + SA/SL contralateral kb deadlift @16kg - 5x5/5ea 

Inverted supine grip bar row + transverse goblet squats - 5x8/5ea 

Getting back into the swing!  

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Workout Journal - Aug training session RECOVERY MODE

After a week of rest because of upper respiratory something or other, I'm steadily working back into things. 

Here's what was done: 

*RAMP + Core + extra 10 min grooving my patterns 

Roll out

Static stretches, e.g half-kneeling hip flexor, lying triangle glute/hip, pro-stretch calf, etc., etc., etc. 

Dynamic stretches, e.g. bird dogs, cat/camel, half-kneeling hip/t-spine opener, etc., etc., etc.

Slideboard body saw

Swiss ball roll ups (to hand stand balance) 

TGU @24kg with shoulder rotation and windmills 

*Power - single leg continuous hops (like broad jumping off one leg) - 5x6 

*Strength: 

Bench press - 5x5 @225 

Deadlift - 5x5 @315

*No MetCon - easy 10min row @35rpm (focus on breath control) 

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Matthias Steiner wins Gold. Shortly after promising his wife that he would win Gold in 2008, she passed away from a car accident. This is where he fulfilled that promise. The emotions are incredible. Live, love, learn, leave a legacy. 

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Workout Journal - Aug training session #5

What was done: 

*ViPR training - 5min of warmup + 20min of intervals (mulitplane movement) 

*Power: 

Broad jump - 3x5 

Farmer carry (various) 6x50ft 

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Workout Journal - Aug training session #1/2/3/4

Aug 1: D1 - lower body work, bear crawls, and conditioning

Aug 2: Xcel - NROL Maximize Phase - Workout A

Aug 4: Hiked Broad Fork 6 miles round trip - gained 3000ft in elevation in 3m 

Aug 7: Detail below: 

*RAMP + Core (spine stability): 

TGU + shoulder rotations @24kg - 1x3ea

Prone plank bicep touches - 2x30

Prone ball circles - 2x24

*Power - KB Snatch @20kg x80 

*Strength: 

Reverse lunge with front DB raise (synchro) + TRX aussie row - 2x12ea/12

SL swiss ball ham curl + ball supine bridge + SL balance swiss ball decline pushup - 2x8ea/30s/8ea 

*MetCon: 

10x uphill sprints @9.5inline/9.5mph - 15:30 

Airdyne cruising (if such a thing is possible) - 5min + 1min w/u to sprint finish

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Workout Journal - July training session #16/17

Finished July with 17 training sessions. A few off the mark, but holidays and birthday got in the way. Onward. 

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Where is my solace :: #gldmtninslc galactic edition // #mywasatch #vscocam #thebeecrew (Taken with Instagram at Atop the Salt Lake City Library)

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Workout Journal - July training session #15

Trained at D1 this morning. Sweat....alot. 

Lots of lower body work. Intervals and running. Bear crawls....gotta love those. 

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Workout Journal - July training session #14

Training session #13 was testing: 10/20 yard dash, Broad jump, and Vertical leap (unilateral and bilateral). 

Training session #14 was: 

*RAMP + Core: TGU @24kg + TGU @barbell + Bosu ball rotation/plank 

*Power: SL box jumps @24" + SL sprinter hops @24" box 

*Strength: 

SL deadlift + incline bench 

Front squat + inverted BW row 

MetCon: FAIL - Airdyne - 3x15s 

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Workout Journal - July training session #12

Today I did Sunday's WOD from the CF website with some SLPD guys (also from the Men's 2012 CF Games) - Mind you, I'm not a Crossfitter, but I think I did alright: 

M/34/198/5'9" 

RX @19:10

For time: 155 pound Overhead squat, 10 reps 10 Box jump overs, 24" box  135 pound Thruster, 10 reps 205 pound Power clean, 10 reps  10 Toes to bar 10 Burpee muscle-ups (NO RINGS SO: burpee + 4 pullups + 4 dips = 10 burpees, 40 pullups, 40 dips)   10 Toes to bar 205 pound Power clean, 10 reps  135 pound Thruster, 10 reps 10 Box jump overs, 24" box  155 pound Overhead squat, 10 reps

Most (prob all) of the games guys did this in sub 10:00....and so it goes. I'm 110% sure the NO RINGS MOD blasted me. Doing the burpee muscle ups instead, I'd easily have shaved 5min and a lot of energy. No excuses. I am comfortable with my effort, but I know I can do better than 19min. 

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Workout Journal - July training session #11

Worked out with my cousin at BFS...it was good! Here's what was done: 

*RAMP + Core: TGU (w/ shoulder rotations) 

*Power: Power clean - 3x5 

*Strength: w/u to heavy deadlift 

*MetCon: 2min:2min - complete each interval (including work/rest) in 4 min x 5 (20min total) 

x10 KB swing

x10 ball slam

x5ea KB/DB push press 

x10 15yd ladder

x5 burpee 

Doesn't look like much, but it hit a lot of stuff in a short period. 

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Workout Journal - July training session #10

What was done: 

*RAMP: TGU @32kg - 1x3ea 

*Vertical Barbell Complex - x5 (rest 5s between) 

Deadlift

Row

High pull

Front squat

Strict overhead press 

Back squat

*Power Output - Airdyne 3x30s @30kcal 

DONE!

Here's what's next:

*KB complexes 

then...

*Complete 1 round every 4min for 20min  x10 hardstyle KB swing x10 ball slam x10 double KB push press .17 mile run or 250m row (:50-1:00 pace) x5 burpee

then...

*Slide board intervals 20:10 for 6min 

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Workout Journal - July training session #9

I kicked my own arse today and I'm smiling about it. What was done: 

*RAMP/Core: TGU + Barbell TGU + KB overhead walk (100 ft) - 3x3ea/1ea/2

*Power: 

Broad jump - 2x5

Power clean - 5/3/1 

*Strength: 

SL barbell deadlift + KB Push press - 3x4ea/8

SL box squat + Chin-up - 2x6ea/10 

*MetCon: Ring the bell best time for 20reps: :30/:25/:24/fail - goal is <:20

ViPR training tomorrow...fun fun. Just recovered from Friday's session.  

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Workout Journal - July training session #8

Trained my wife this morning. What was done: 

Lots of corrective shoulder/scap activation stuff - looking for proper (reasonably) scap movement. Used valslides for core. Then: 

*Power: DB clean and presses (light just to get the pattern) 

*Strength: 

Valslide rev. lunge with SA overhead dumbbell + pushups (focused on scap contraction during eccentric movement) 

KB deadlift + band squat pulls 

*Metcon: Jump rope + Skater hops + 80m sprints - ~15:15 x3rounds

Now for me - what was done: 

*RAMP + Core: TGU's (@24kg) + should rotation work (Gray Cook) - 3x3ea + Static bottom up overhead hold for time

*Core: Half-kneeling chops and lifts - 2x8ea 

*Power: Snatch (@135#) - 2x5

*Strength: 

Overhead squat (@135#) + Pushups - 3x8/12

 Double KB deadlift + Barbell row  (@135#) - 3x12/12 

*MetCon: Medball slams + High box jumps - 20:40 for 10min 

THEN 1 attempt at Battling Rope Ring the Bells for 20reps in <20sec. Failed. Try again tomorrow. 

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Now we will count to twelve and we will all keep still. For once on the face of the earth let’s not speak in any language, let’s stop for one second, and not move our arms so much. It would be an exotic moment without rush, without engines, we would all be together in a sudden strangeness. Fishermen in the cold sea would not harm whales and the man gathering salt would look at his hurt hands. Those who prepare green wars, wars with gas, wars with fire, victory with no survivors, would put on clean clothes and walk about with their brothers in the shade, doing nothing. What I want should not be confused with total inactivity. Life is what it is about; I want no truck with death. If we were not so single-minded about keeping our lives moving, and for once could do nothing, perhaps a huge silence might interrupt this sadness of never understanding ourselves and of threatening ourselves with death. Perhaps the earth can teach us as when everything seems dead and later proves to be alive. Now I’ll count up to twelve and you keep quiet and I will go. Perhaps the earth can teach us as when everything seems dead and later proves to be alive.

Pablo Neruda