Day 3 - Performance Menu Strength Cycle 1

Moving to a more strength focus has been really good for Jordan and I. We can take our time and talk and lift and figure out the whole "CrossFit Business". I am really getting excited for Jordan as she moves toward being the full time trainer at CrossFit ATM. I bought 26 yards of concrete yesterday (3 truck loads) and we pour on June 5th!!!

Catalyst Workout:
Front Squat - (70% x 3 [210], 75% x 2[225], 80% x 1[240]) x 4
Snatch Pull - 100% (of snatch) x 3 x 3 [165]
Heavy Single Split Jerk - [218]

MetCon:
3 rounds for time of:
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15 KB deadlift high pull - 30% [52]
20 KB one arm snatch - 25% [44]
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Danny - 3:43
Jordan - 3:49

Week Two - Day 3

CrossFit Programing...

For the past two weeks I have been going hard and strong with a 5 day work/2 day rest training week. As far as CrossFit is concerned this is OK... if you can handle it! Coach teaches that a 3 day work/1 day rest training routine is much better.
In regard to CrossFit's training schedule; Coach says, "We’ve found that this allows for a relatively higher volume of high-intensity work than the many others that we’ve experimented with. With this format the athlete can work at or near the highest intensities possible for three straight days, but by the forth day both neuromuscular function and anatomy are hammered to the point where continued work becomes noticeably less effective and impossible without reducing intensity." (CrossFit Journal Issue 06 - February 2003)

As I have outlined in "The Hard Routine" I will be maintaining a 5 day work/2 day rest schedule, but as of today I am changing my mind! With advice from Dutch (Crossfit trainer), Jordan (wife-to-be) and Coach Glassman (founder/creator/coach of CrossFit) I am moving to a 3 day work/1 day rest training schedule.
Why you may ask?
Yesterday I hammered out a new PR on "Kelly". I dropped my time 2 1/2 minutes to 23:10!!! After the workout I felt great and taught summer school until noon, went home ate and then vegged for the next 5 hours. I couldn't move. All I wanted to do was sleep, but my body hurt so much that didn't happen.
CrossFit calls this "Rhabdomyolysis" or "Rhabdo"- is a breakdown of muscle cell contents that results in the release of muscle fiber contents into the bloodstream. aka - very bad for Danny!!!
My body was telling me to rest and I hadn't been listening for the past two weeks. Today has been great! I feel good and can't wait to get back into the swing of things tomorrow.
Jordan went to CrossFit ATM this morning and was the only person there. She got some one on one time with Dutch and worked on the Front Squat and talked Zone! "She's get'n on it and stay'n on it!!!"

Sleep: 7 hrs

Zone:
Total Blocks =17 -19 Blocks
Breakfast 4P,4C,5F
Lunch 5P,5C,3F
Snack 2P,2C, 2F
Dinner - CommGroup Meal?

WOD: Rest Day
CFE: Rest Day

Week Two - Day 1

The start of week two allows for continued focus in many areas with an increase in what I am eating and how I am resting. Here is a recap of week two of "The Hard Routine"

• Get Benchmark WOD's in the 6 major "Girl's". (Angie, Barbara, Chelsea, Diane, Elizabeth, Fran)

• Continue no coffee, no sugar, and increase fish oil.

• Increase water consumption to 96 oz. per day.(Recommended by the USDA)

• Continue sleep patterns• Eliminate alcohol from diet.

• Continue reading and stretching with 10min added when needed.

•Food: Zone at 16-19 blocks a day. Continue measuring meals

Some changes for week two will be a greater focus on what I eat. This means I will put on the blog my total Zone Blocks for each meal/snack. Also, I will really work on getting to bed by 10pm every night and waking up at 6am every morning. This should allow me a good 7-8 hours of sleep every night!

I will change the number of Benchmark WOD's I do this week in order to be rested and ready to get a good standard. I will be adding "Kelly" to the list so that Drew and I can get a good Team DoJo Benchmark time.

Zone: Total=19 Blocks + 2c

Breakfast 4p,4c

Lunch 5p,5c,6f

Snack 4p,4c,4f

Dinner -LaBodega ? lets say 4p,6c,6f

Snack 2p,2c,2f

Sleep: 6 hrs

WOD:

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

CFE: Rest Day

Here is a video from the WOD. We call it "The Hour of Power"