Life and the Will to Live It

@jonwalkacrossfit-blog

Jon Walka - [email protected] Living For The Thrill. Cherry Hill, New Jersey I'm a 28 year old Product Specialist for Wodify and CrossFitter living in New Jersey trying to get in the best shape of my life. This blog is dedicated to that and other random things from my life that bring me happiness. Hit me up if you're from the area, want to talk about fitness, or anything else.

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The new blog

www.jonwalkacrossfit.wordpress.com Easy reading.

It's done

So I've realized this blog has gotten lost. I'm going to start another one. This is the athlete I was and I am going to get to bigger and better things very soon. It will be fun to come here and smile looking back on the journey of the last two years. I've realized what is important for one is not necessarily important for the other, but passion is passion and it's important to follow it. Don't let something intercede what you wish to accomplish.

Sorry for the Hiatus.

There has been a long hiatus and trust me there has been no hiatus in training. I've completed over 3 months of Outlaw training. Now it's time to get good at my weaknesses and stronger. My lifts have all blossomed, but now it's time to Deadlift over 400#, Clean and Jerk at least 275#, hit that 200#+ Snatch, and Back/Front Squat the world. Starting tomorrow you'll see some logging again. I'll be following some aspects of The Outlaw Way, some methods from Defranco Strength and Conditioning, using the Juggernaut Squat Cycle, and some more things from my own flavor thrown in. There is no time like the present. Jon P.S. I spent a week working out with Graham Holmberg at CrossFit Grandview. Great dude, great box, and great memories.

9.11.12

9.11.12 - Never Forget General Warm-up Barbell Gymnastics 7 x 1, 3-Position Clean + 1 Jerk Working sets all at 215#, next week go up 5 x 3, Hang Clean Pulls (Shrugs) 255# for all sets 5 x 3 Push Press Worked up to 210#, next week go up Strength: Back Squat 2 x 8 @ 230# 2 x 5 @ 245# 1 x 5 @ 265# Conditioning: In Teams of 4 Complete: 100 Thrusters, 115# EMOM 5 Burpees Time: sub 6-minutes Notes: - Start getting heavier on Cleans and Overhead. - Get stronger there.

#crossfit #theoutlawway

9.10.12

General Warm-up Barbell Gymnastics: 7 x 1, 3-Position Snatch Worked up to sets at 165#. 5 x 3, Halting Snatch Deadlift Used 250# for all sets. 5 x 3, Heaving Snatch Balance Worked up to sets at 170# Conditioning: 3-Rounds for time of: 14 Burpee Box Jumps 21 Pull-Ups 50' Handstand Walk Time: 8:02 Notes: - UB Pull-ups in Metcon - Snatches felt good at 165#

#crossfit

9.8.12 - Testing Day 5

9.8.12 - Testing Day 5 Shoulder mobility and hip opening exercises Barbell Gymnastics: 20-minutes for a 1-RM Snatch: Hit 190#, had 195# overhead and literally dropped it on my head. LOL Fail. 20-minutes for a 1-RM Clean and Jerk Hit 250#, Cleaned 255# and didn't get under the Jerk. Conditioning: "Cindy" 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Total: 24 Complete Rounds Notes: - Ended out the week great. - Need to test 30 Muscle-ups and Amanda.

#crossfit #theoutlawway

9.7.12 - Testing Day 4

9.7.12 - Testing Day 4 General Warm-up Strength: 1-RM Deadlift Pulled 365# and failed 3-times at 385#. BUST. I was tired and need to try this again. Notes: - Tired. - First non-PR lift. Not too bad.

#theoutlawway #crossfit

9.5.12 - Testing Day 3

9.5.12 - Testing Day 3 Static Stretching Strength: 15-minutes to Establish a 1-RM Bench Press Hit 235# today, which was a 30# PR! Strength: 15-minutes to Establish a 1-RM Weighted Pull-Up Hit 105# today, a 20# PR! Conditioning: 2k Row Time: 7:48 Notes: - 2 more PRs. Testing week is like Christmas. Such a great mood working out. - 2k time was only 9 seconds off of my 2k time when I trained 2-months for a 2k race. Not bad at all.

#crossfit #theoutlawway

9.4.12 - Testing Day 2

9.4.12 - Testing Day 2 Squat Centered Warm-up Barbell Gymnastics: Hang Clean, 2 EMOM for 7-Minutes 175% used.

Strength: 20-Minutes to Establish 1-RM Back Squat

Made it to 335#, Failed 335# once, put it back on and got it. Then ran out of time. Skill: Max Effort Unbroken Muscle-Ups: 14, up from 9 (I still think I have more) Burpees in 1-Minute (8-inch touch) 27 Burpees 1-Mile Run Rained out Cash-Out: 3 x 40 yard Prowler sprint (20yd down, 20yd back) 180# Notes: - So happy with testing so far. - Felt good day after big PRs.

#crossfit #theoutlawway

9.3.12 - Testing Day 1

9.3.12 - Outlaw Testing Day 1 Mobility/Squat centered warm-up Strength: Back Squat 1-RM I have a new 1-RM of 350#, which is a 30# PR and a 60# PR from the beginning of this Squat cycle. Barbell Gymnastics: 20-Minutes to establish a 1-RM Split Jerk

Hit 250#, a 30# PR from the Rack. Missed 265# with about 40 seconds to spare. Conditioning:

Diane: 21-15-9 Deadlifts, 225# Handstand Push-ups Time: 2:35

Notes: - Awesome day, just awesome. - DIane a :29 PR. - Did a group WOD today too, since it's Labor Day. Nothing crazy.

#theoutlawway #crossfit #putinwork

7.1.12

7.1.12 Warm-up:

3-Rounds of: 10 Pass Throughs 10 Around the Worlds 10 Overhead Squats Barbell Gymnastics: 3 4 attempts at 1-RM Snatch In all 4 attempts I had 195# overhead, but couldn't come up with it. Next week. Skipped Clean and Jerk (wrist pain) Strength: 2, 1 + 1/4Front Squat EMOM for 7-Minutes

Used 195# for workload.

Conditioning: Helen 3 Rounds of: 400m Run 21 Kettlebell Swings, 53# 12 Pull-ups Time: 8:26 Notes: - Siked on Snatch, shitty Helen time. - Rest day tomorrow. - Good week.

#crossfit #theoutlawway

8.31.12

8.31.12 To start, I've been doing so much mobility lately it really has my overhead positioning feel better and I wake up with great shoulders. Check mobility wod and follow it, it is no joke. Mobility Work Barbell Gymnastics: 7 x 1, 1 Hang Power Snatch + 1 Power Snatch + 2 Overhead Squats Hit sets at 150#, this was rough for me, the Power Snatch after the Hang Snatch. 7 x 1, 1 Hang Power Clean + 1 Power Clean + 2 Push Jerks Sets at 215#, caught Hang Power + Power at 225#, missed first jerk out in front. Conditioning: 5-Rounds for total reps of: 1-minute AMRAP of: 5 Box Jump Overs, 30" 10 Kettlebell Swings, 70# 5 Box Jump Overs, 30" 5 Thrusters, 135# 1-minute Rest Round 1; 25 reps Round 2: 23 reps Round 3: 22 reps Round 4: 22 reps Round 5: 22 reps Notes: - Need to get my Power numbers up.

#crossfit #theoutlawway

8.29.12

Mobility Work Strength: Deadlift 10 x 1 305# for the workload EMOM, fast, 2-seconds per rep. Strength: Bench Press 170# 2 x 5 180# 2 x 3 190# 3 x 2 Skill Work: 3 x 5 Behind the Neck Snatch Grip Press 115#, hate this lift 3 x 20 UB KB Snatches Got up to 70#, hit 10 and lost grip. Will get all 20 next week.

Notes: - Go home tomorrow. Can't wait to do Reverse Hypers.

#crossfit #theoutlawway

8.28.12

8.28.12 Mobility Warm-up Barbell Gymnastics: 5 x 2 Vertical Snatch, off high-blocks 145# 5 x 2 Vertical Clean, no blocks 215# Strength: Back Squat 5 x 5 Used 230# Strength: Front Squat 3 x 5 (Pause in reps 1 and 5) Used 195# Conditioning: 3-2-1 UB Muscle-ups (20# vest) Notes: - forgot time for conditioning. Videos later maybe.

#crossfit #theoutlawway

8.27.12

8.27.12 Mobility Work Barbell Gymnastics: 7 x 3 High-Hang Snatch 155# UB 7 x 3 High-Hang Clean + 1 Jerk 205# UB Strength: 3 x 8 Weighted Pull-ups 45# for all sets. Strength: 3 x 8 Shoulder Press 120# for all sets. Conditioning: 1-11 Burpees 11-1 Thrusters (95#) Partner WOD, double the Burpees if they break up reps. Did all my Thrusters UB, Double Burpees on sets 10 and 11. Ameet did well as a partner. Dude is getting on top of his game. Notes: - Fun day in Back Bay

#crossfit #theoutlawway

8.25.12

8.25.12 General Warm-up Barbell Gymnastics: (hit 1-RM Snatch last night so skipped) 20-Minutes to 1-RM Clean and Jerk Took me 2 tries to hit 235#, jumped to 255# and couldn't connect before the time ended. Strength: EMOM for 7-minutes 2, 1 1/4 Front Squats Used 195# for the workload. Conditioning: RAINED OUT Notes: - New Snatch PR yesterday! Still stoked.

#crossfit #theoutlawway

Garage gym coming together. (Taken with Instagram)

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