Training

Back Squat
5-3-1
5@275lbs
3@300lbs
4@335lbs

3 Rounds For time:
30 Pushups
21 Overhead Squats @ 95lbs
6 Minute Cutoff

After 6 minutes I had completed 2 Rounds and 25 Pushups

Rest 30 Seconds Then:

3 Rounds
30 Toes To Bar
30 Ground to Overhead @ 95lbs
6 minute cutoff

After 6 minutes I had completed 1 Round and 15 TTB

I felt strong on the overhead squats, but the second workout got me. The ground to overhead was painstakingly slow.

Get Your Roll On

Revocery is crucial. Sometimes, many of us fail to realize this. We tend to think athleticism is only found in the gym between reps and rounds. Fine tuning your rest and revovery periods are just as important as how intelligently you train.

Self Myo-Fascial Release (SMR) isn't a new concept but it has been gaining ground among many athletes as they realize the necessity of recovery. Realize that the better you can recover, the faster you can get back into the gym with a fresh set of legs and a solid back.

SMR can be painful but the gain is worth the pain. Start with these basics.

Back: Deadlift got you permanently hunched? Do pullups have your back in knots. Start by placing a foam roller (available at numerous sporting goods stores) underneath your upper back and put your hands behind your head. Now slowly raise your hips off the ground until only your feet are supporting you. Slowly roll down your back and when you feel any hotspots (trust me, you'll know it) stop and apply direct pressure until pain is diminished by 60-75 percent. Continue down and repeat as necessary.

Iliotibial band: You squat MAD weight, but you're also MAD tight down low. I have the solution, it's painful and should be done only as much as you can physically handle it. Lay on your side with a foam roller underneath the meaty part right below your hip. Keep your head nuetral and your face grimaced, you'll feel it. As with the back, gradually work down and stop and visit each sweet spot before movin' on.

Calf: Sit down with legs stretched out in front of you, bring one foot to your butt, and roll out the opposite calf. Start low on the leg and work up towards the knee, you know the deal by now. Work out sweet spots until pain is lowered by about 60-75 percent.

There are different types and sizes of foam rollers and personal experience will more than likely be the deciding factor on which size or type you use. Many companies also offer other self massage tools, such as "the Stick" and Body Secrets handheld massager ball. Experiment and play around with each and see what works best for you.

If you're on budget, I find that taping two lacrosse balls together makes a PERFECT tool to work out the muscles of the middle back (trapezius, Rhomboideus Minor etc.)
A PVC pipe cut to about 1 and a half foot length is good for the quads and calf muscles.

Whatever method you decide to use, be smart about it. Don't overdue it, and keep at it. Using these guidlines and doing research on your own can lead to better recovery and an increase in performance.

Training:
For time:
15 Snatch @135lbs
15 HSPU'S
15 L-Pullups
15 HSPU'S
15 Snatch @135lbs

I had to stop at 5 reps on the last set of snatches. My shoulder gave me some grief. Better safe than sorry, but I was at 17 minutes and 30 seconds.

Deadlift 5-3-1
5 Reps @ 310
3 Reps @ 350
4 Reps @ 390

Focused on form.

A Case of the Mondays

Today didn't really go as planned. I had every intention of going in the gym with a full head of steam. That went well until I finished my front squats. I attempted "Amanda" and to my dismay, the 135 pound snatches were to heavy to rep out for 9-7-5. I chalked it up as practice and hung my head low.

Front Squat
5/3/1

5@275lbs
3@285lbs
3@315lbs

Four Sets:
15 GHD situps
15 Pushups (hands off deck at bottom)
Rest 60 seconds
1):51 Seconds
2):47 Seconds
3):46 Seconds
4):46 Seconds

Why I Train

People often ask me, "What are you training for?" or "Why are you training so hard?" My first repsonse is typically, "nothing really." and "No reason in particular." After I have cleaned up and re-racked my weights, it usually gets me thinking, "Why do I train?"

The answer consists of several different reasons. I think the first and foremost is because it is something I whole heartedly enjoy. I get butterflies before every single workout. The emotion I feel as I lace up my shoes and chalk up my hands is indescribable. People may not understand this concept. Why get so excited over something that most people consider a chore or just another part of growing up in a vain society. I look at it as a vacation from the normal. I never understood how people could waste time with things like poker or video games, until I realized that, too them, they aren't waisting time. It is a labor of love for them, and the same goes for me.

The second major reason why I train is the simple fact that, in some areas of my life, I love to be pushed. Discovering where my breaking point is, and attempting to surpass that is a hobby for me. It shows what a person is truly made of. The fact that me, and thousands of others push themselves to break day after day and get right back to it after a nice rest day is a true testament to mankind. There comes a point, for me, when I think of myself as a machine, when performance becomes automatic. Pain exits the room and I am left on my own. It is an indescrible feeling.

The third reason is to break free from the norm. The majority of americans find it much easier to sit and watch than too stand and preform. It gives me alot of pride knowing that I am doing this type of stuff. I so desperatley want to grab the hands of those on the couch, to capture the minds of those glued to the television. I feel that everyone has the power and ability to preform. The hard part is breaking them out of their seditary mold, and introducing them to a life of happiness.

This is why I train. Everyday. I am not just training my body. I train my mind as well. I do it so I can handle the tasks of daily life through love, labor and sanity. Why do you train? Or better yet, Why DON"T you train?

Wednesdays Training:

Warm-up:
3 Rounds
20 Double Unders
10 Jump Squats
5 LaLanne Pushups
Sampson Stretch, Shoulder Dislocates, Trunk Rotation and other
light stretching.

A1) Back Squat 5-4-3-2-1
5@285lbs
4@305lbs
3@315lbs
2@335lbs
1@355lbs
A2)Handstand Pushups x4 (too depth)

REST 10MINUTES

4 Sets of:
12 Burpees
40 Double Unders
Rest three minutes between each.
1) :51
2) :53
3) 1:02
4) :53

The Road Goes On

This is my Official announcement: I am compteting at next years European Sectional. Now its out there and I cant let the people down. I fully intend on going and giving it my all. That is, of course, unless some unforeseeable thing occurs that causes me to miss it. That being said, the journey continues.

Tuesday:
Strength
Deadlift:
3x3
1)290
2)330
3)370
REST 10 MINUTES

Four Rounds
400m Run
50 Squats
10:28

3 Sets
10 Unbroken Power cleans @ 135 pounds
20 Clap pushups
Rest 3 minutes between sets.

Really focused on controlling my breathing and form. It went really well this evening.

Consistancy

While things come and go, there are always a few constants that for the most part remain the same. Looking at it from a military perspective. The Air Force will ALWAYS have the ice cream after dinner. (me excluded) The Marines will ALWAYS take your girl. The Navy will ALWAYS be the wanna be cool kids, and the Army will ALWAYS be the lackey. I say this jokingly of course and I will always have nothing but repect for the men and women of the Armed Services of the United States.

One thing that will truly remain constant: I WILL train.

Rain, sleet, snow or hail. I will find a way to make it work. Luckily, the gym here is nice and I put in work. 5 days a week of focus, dedication and perspiration.

My Training:

Monday:
Some light (135lb) snatch work as a warm up.

Strength:
Front Squat 3x3
1) 285
2) 305
3) 295 (had to drop for safety, No bumpers)



Tuesday:

Felt really good going into and went alittle overboard.

For Time:
"Joshie"
40lb Dumbell Snatchx 21 reps with right arm
21 L-Pullups
40lb Dumbell Snatchx 21 reps with left arm
21 L-Pullups

8:50

Snatches were full squat

REST 10 MINUTES

30 Second Sprints on treadmill with 12 percent incline.
Repeat 8 times, rest 2 minutes between sets
In between sets four and five, rest 8 minutes and preform tabata pushups.
Speeds:
1-7.0
2-7.5
3-7.5
4-8.0

Tabata Pushups: 21, 21, 21, 17, 13, 13, 13, 13

5-8.5
6-8.5
7-8.5
8-9.0

REST 5 MINUTES: 4x15 GHD Situps, 3x15 Unbroken kipping pull ups

I cooled down with some parrallette work for about 5-10 minutes.


What have you done lately?

The Journey Begins, and you have a rest day.

I have FINALLY begun my journey to africa, and I gotta say, Its about damn time. The chaotic nature of my life lately has really tested my patience. I am just ready to get settled down. Speaking of settling down, Todays WOD is:

Rest, Recover, Relax and Recuperate.

The four R's. Know them, love them. They are just as important as working out. More posts to come soon.

WOD for Sunday.

WOD:
Warm up:
Run 800 m
* focus on form and breathing.

...Strength:
Bench press
Find youre one rep max

Metcon:
"elizabeth"
21-15-9
Cleans @ 135#s
Ring dips.
Adjust weight as needed.

Cool down.
Jog 800 m
Stretch.

Saturday WOD

WOD:
Warm up:
3 rounds:
5 pullups
10 dips
...15 squats
* stretch quads and Hamstrings thoroughly

Strength :
Front squat
5x5
*focus on proper depth (hip crease below knee.) Go slow on the way down and try to take a good three seconds to reach bottom.

MetCon:
As many rounds as possible in 12 minutes:
Each round is:
5 burpees
10 box jumps
20 double unders or 20 tuck jumps

Post loads and rounds to comments

Record Your Records

Sometimes, for some people, going to the gym is a labor intensive and time consuming ordeal. Yet, most people put in all that hard work and don't write down what they actually accomplish in the gym.

Keeping a detailed record of EVERYTHING you do in the gym can help you in several ways.
It gives you goals, sets you on a course for betterment, provides tangible results as to what weight you lift and what time you achieve on workouts.

This feedback is crucial to pinpoint your weaknesses, enhance your strengths and give yourself some sort of accountability. If you have a personal trainer that doesn't keep a log, get a new trainer. If your trainer does keep a detailed analysis of your efforts and progress get a notebook for yourself. Allowing your personal trainer to be the ONLY person keeping record leaves you at the disposal of the personal trainer. He or she SHOULD show you how to properly track and record all efforts. If they don't, leave that trainer because they are keeping you institutionalized and at the mercy of "the Industry".

Keeping a food log is also a very important step to success, especially if you find yourself ordering that late night pizza, snacking on doritos or drinking alot of beer.

Actually writing down what you eat and looking back at it can sometimes make you feel disgusted with yourself thus leading you to cut out all the shitty foods that we occasionally consume. After writing all your food down you can use websites like www.fitday.com can tally up the total number of calories you consume.

Don't slack and be another accountably source in your quest to become fit.

WOD:

Rest or walk to walmart and get a journal.

Im Back.

Let me start off by apologizing to my 8 loyalists (I think). I have neglected you. Now that that is off my chest, ITS GOOD TO BE BACK! I spent two weeks in Germany for a training exercise. Two weeks of long hours, little sleep and almost zero workouts. Travel can certainly take a toll on your physical and mental state. I did learn a little bit, like a 12 hour flight can hit you just as hard as a rough night of drinking and Germans really enjoy hard nights of drinking.

I have also made the managerial decision to take this blog on a slightly different journey. You will still get the occasional opinion based write-ups, but I intend on sharing several motivating, informative and thought provoking videos with you.

So, stay tuned for more information.

In fitness,

Cam

WOD:

Take a hike! (at least 30 minutes of a mildly strenuous activity will suffice)

Weight Ain't Nothin' But a Number

Stand on a scale. Look down. Disappointed? You should be. Not because you think the number is to high, but because you are trying to judge your fitness level on what a scale says. Sure, you may not be the IDEAL weight, but who's to say what ideal should be? Studies? Doctors? The answer is YOU. Do you feel healthy? Are your jeans fitting better? Are you able to run around and play with your children? If the answer to any of those was "no", then you don't need a scale or me. You need to see a healthcare professional now, and I mean NOW before they make it impossible to even see a healthcare provider.

WOD:

10-9-8-7-6-5-4-3-2-1

Pushups

Squats

Situps

Rest 2-4 Hours then run 2 miles at an 8-9 minute mile pace