Heading into the final stretch of our strength training program and had a short week this week due to a family vacation.

Two big “Aha” moments of the week:

1. I noticed that my food intake wasn’t the best and I was lacking energy on some of the days.  This has also been a trend the past week or two especially if I am working out after work.  Teh combination of not enough calories along with using my standing desk is making me a bit more fatigued.  The key here is I have recognized this pattern early and will take measures to correct it in the coming weeks.
2. My strength gains have been solid over these past 10 weeks and nothing shines a light on that more than the fact that I did 13 max rep set @ 245lbs on the DeadLift this week compared to 1 total rep @ 265 just 10 weeks ago.  Insane!

Next week is an off-week due to a vacation and will be a nice chance to recharge the batteries after 20 weeks of CrossFit!

Well we are in the home stretch of our 12-week strength training program and maybe it was the light week that helped from last week or taking a little Shakeology Power Boost prior to some of the workouts but I definitely got back on track with some solid numbers this week.

Here is my updated Strength Program Worksheet Link

This week’s highlights (max rep #):

Back Squats – 11 @ 130

Bench Press – 8 @ 135

Deadlift – 15 @ 220

Also had a couple fierce endurance workouts that I absolutely crushed.  Starting to really understand my limits and where I can take chances to push through in a workout.  I know one of my strengths in Rowing so I can use that to my advantage and pick up the pace there while staying consistent on the rest of the workout.

CrossFit isn’t only about putting up big weights but learning the proper techniques.  On Saturday, I was learning how to perfect the muscle snatch which I’ve rarely done before.  I took a light barbell and worked through it for that particular OTM cadence.  Definitely recommend anyone starting out to take this approach and ease their way into certain movements, especially a more advanced one like the muscle snatch.

Can’t believe next week will be an even 20 weeks of CrossFit.  So amazed with the results and how my body has transformed over these past 4 months and excited for the next 20 weeks!

Keep grindin’!

A much needed “Deload” week during this 12-week strength program but unfortunately when we deload we throw in a ton of endurance so I saw my fair share of rowing and biking!

One of the things I worked on this week was really focusing on less weight and practicing my squat which has been shaky as of late.  I took a step back and realized that I needed to make sure my form was solid before progressing in weight.  The help I had in the prior week with how I thought about the squat position and then some additional insight this week by the owner of CrossFit RTP, Lei, got me feeling really confident about the movement.

18 weeks into this whole CrossFit thing and one of the things I look forward to is getting absolutely roasted during a workout where I feel I’ve pushed myself to the limit but kept going just a bit extra.  Unlike the old days when it was all about throwing around heavy weight, I’ve learned that lighter weights with deeper movement and staying active for a length of time can do way more in regards to building strength and muscle then doing the traditional 5 sets of 6-10 reps with some progressing weight.

Tip to those out there trying to get fit – Weight is great!  You aren’t going to get too bulky but you also don’t have to always do your max.  Lighter weight with more reps will still help you build strength and you’ll also trim the your body fat % too!

…One more thing…If you haven’t tried a team event or team workout I absolutely recommend it.  On saturdays, we normally partner up in groups to do the workout and it is an opportunity to meet and work with people of different skill level and strengths.  Additionally, you get a chance to cheer on your team so you can have the fastest time and they can also motivate you.  It’s a win-win and makes the workout that much more fine.  I’d encourage you to try it!

Until next time!

Brian

After completing “The Murph” on Monday, this week became a tad lighter due to some personal commitments as well as I was very very very sore after Monday and needed time to recoup.  I ended up going to two classes the rest of the week and then did some Open Gym work today to ease back into next week.  However, here is the link to my workout chart and what I am focusing on each week – Strength Training Program 

This was a good week to listen to my body and try not to overexert myself as I maybe would have done in the past.  My pecs were probably sore until Saturday so pushing too hard mid week wouldn’t have been good.  We did keep up with our Strength Training Program this week and we used Thursday for Bench Press which I handled fairly well given the soreness.  Unfortunately I only made it to one of the Strength Days but will get back on track this week.

CrossFit is teaching me to push my boundaries while staying focused on form.  The gains I have had in 17 weeks has been incredible and I’d encouraged anyone needing motivation that it comes in the form of consistency.  Stay active and stay with it.  Even if you miss a day or two that’s fine.  Just don’t have long stretches where you miss and you’ll be fine.

Lastly, on Sundays we have Open Gym to come in and work on things on your own and today I chose to focus on Double unders which are very difficult.  I am fine with jumping rope with single unders but adding a second pass through makes it challenging.  I was becoming a bit frustrated because I wasn’t getting it too well but some words of encouragement from the owner Lei that it took him 18 months to perfect it helped calm me down a bit.  Going back to consistency, I just need to focus on the right motion and with time I’ll be able to bang them out easily!

Keep grindin ya’ll!