Failure from JTB

Today ends a 12 week Olympic lifting cycle that I have been following all summer. I was intended to PR today and.....I failed on the clean and jerk, snatch, and back squat. Sometimes failure is life and today was one of those times.

Summer Update from JTB

I continue to follow the Olympic lifting cycle that I started at the beginning of the summer I feel now that I can hit my old PR's with confidence and I am excited to max in a few weeks!

Summer 2015

I will be following the calisthenics athletics basic weightlifting cycle this summer. I won'tbe avle to post often because of trips and things but I will post my cycle below.

12 Week Basic Cycle

JTB

Farewell My Brothers from CGB

Tuesday, June 9, 2015

Arrival of Service

Departure of CGB

     My brothers, I am departing for the Mexico MTC tomorrow morning. Six weeks later I will fly to Dallas, Texas. There I will spend the remainder of my two years serving the people of Texas, speaking the Spanish language. I will return to Utah in June of 2017.

     In the meantime, I expect activity on this website. I will continue to exercise, but the mission work will always come first. Exercise time is scheduled into the missionary life, every morning. I expect the availability of workout equipment to be limited and inconsistent from apartment to apartment. Body weight movements will probably dominate my programming.

     My older blood brother, Cameron Colt Buford, has volunteered to keep my presence alive on this website. Once a week I will look over my workouts (from that week). I will choose one and send it to Cam in an email. He will then post that workout on this site. Once a week. In addition, Cameron will periodically post pictures of me to accompany the workout post.

     Josh Tyler Boone and Rob Chandler Waugh. Stay solid for these two years. Get grande, haha. Keep me updated on your progress. I like and support the life goal of Elliott Hulse: Become the best version of yourself. Don't waste your time, brothers.

Farewell,

Calen Gage Buford

Brothers Trip June 5-6, 2015 from CGB

My two brothers Britton and Cameron, along with our cousin Jonathon, and I went backpacking to Murdock Peak. We left the house at 17:50, walked to the trail head, and hiked 5 miles up Toll Canyon. It was a steady incline for most of it, but got steep at times. It took just under 2 hours. Base camp was in the woods, away from the trail. Jonathon and I had to make a night run, back to the river, to get water for dinner. The stream was farther from camp than we thought, so that added another 2 miles. In the morning, we hiked to the summit with day packs. Snow was still on the mountain in some areas. We took advantage of this and sledded down the steepest part of the mountain. The hike back out took just over an hour. Returned home at 14:00. Success.

Cardio:
     - backpack 5 miles with 30-50 lbs.
     - hike 1-3 miles
     - backpack 5 miles with 30-50 lbs.

Snow Sled

 

Day hike

Base Camp

The crew

6/6/2015 JTB

Bench Press: work up to 3 x 3
Josh @ 225#

Strict Overhead Press 5 x 5
Josh @ 95#

Rowing for some cardio.

Press to Test. JTB

Today I tested my presses. Strict press this morning and bench press this afternoon. On strict press I hit my old PR of 135#, which I was disappointed in but it gave me the motivation to go big on the bench press and I hit 255# which I was very pleased with.

Testing week. JTB

Testing week (this week) has been going well for me. I did max front squat today which will hopefully represent my clean soon and hit a new max of 265#. I'm pretty stoked on this.
Also did


3 Rounds 1 minutes per station.
    - wall balls
    - KB swings
    - box jumps
    - Shoulder to overhead 75#
    - hand release push ups

Total 381 reps for Josh

Tuesday, June 2, 2015 from CGB and RCW

AM

Josh's Ocean: cleans
    Calen's weights and reps:

     Power: 65 (4)     Hang: 65 (4)

                75 (4)                75 (4)
                85 (4)                85 (4)

                95 (4)                95 (4)
                105 (4)              105 (4)

                115 (4)              115(4)

                125 (4)              125 (4)
                135 (4)              135 (4)

                145 (3)              145 (3)
                155 (3)              155 (2)

                165 (3)              165 (1)
                175 (2)              175 (1)

                185 (2)
                195 (1)

                205 (1)
                215 (FAIL)

I didn't feel super great with the clean motion today. It's been a couple weeks. No worries though.


PM

Pull ups: 6 Rounds
  Calen: 12 - 12 - 12 - 20 - 15 - 13
  Britton: 12- 12 - 12 - 12 - 12 - 20
  Troy: 8 - 8 - 8 - 8 - 8 - 8
  Cam: 12 - 12 - 8 - 8 - 8

3 Rounds: not timed
     - 10 tire throws
     - 50 flutters

Tire throws were soooooo sick. Very tiring (pun?)

Reflections. JTB

At the beginning of this school year I would struggle through reps of 225# back squat, today I hit a triple at 285# and a single at 315#. This is my first time breaking 300# and I hope to stay here for awhile. This fitness thing definitely makes our lives better, it gives us goals, something to do, and a good way to escape from all of life's' trials let's keep at it.

Catch up. JTB

I'm one week away from finals and still on the workout grind. Yesterday I competed in the VIKING GAMES and my partner I and I got two second place finished in max pulls and max push ups. The first even was a dead lift ladder up to 495 pounds so we didn't do so hot on that one.

My schedule

Monday: Crossfit, Chest, and Back

Tuesday: Olympic Lifting and Ams

Wednesday: Crossfit and Legs

Thursday: Olympic Lifting and Chest

Friday: Crossfit

Saturday: Crossfit and Legs

Thursday, May 28, 2015 from CGB

AM

Bio Energizer Warm Up: breathe from your stomach, one minute per movement
     - back bend
     - front bend
     - shake it out
     - balance reach
     - deep squat
     - roll back
     - scorpion
     - grounding


PM

Bio Energizer Warm Up

Deadlift: 6 x 6
  Calen: 265#

I could probably go a little heavier. This was the heaviest workout I've done. My hands and core were struggling most. It was sick!

4 Rounds: not timed
     - 10 halo slashes per side w/ 45# plate
     - 10 pull ups
     - 10 goblet squats w/ 55#

Wow that was hard. Halos were hardest by far. All was unbroken. Never even hang rested on pull ups. Good stuff great.

Tuesday, May 26, 2015 from CGB

Bio Energizer Warm Up: breathe from your stomach, one minute per movement
     - back bend
     - front bend
     - shake it out
     - balance reach
     - deep squat
     - roll back
     - scorpion
     - grounding

Bench: 10 x 5 @ body weight
  Calen: 165#
  Britt: 180#
  Cam: 200#

I've lost weight this past month, living at my parents house. It's too bad.

4 Rounds: not timed
     - 15 reverse push ups w/ rings
     - 10 GHD sit ups w/ weight
     - 10 pull ups (varied type)
  Calen, Britt: 30# for 1 and 2, 20# for 3 and 4
  Cam: 3 Rounds, same weight

Monday, May 18, 2014 from CGB

Bio Energizer Warm Up: breathe from your stomach, one minute per movement
     - back bend
     - front bend
     - shake it out
     - balance reach
     - deep squat
     - roll back
     - scorpion
     - grounding

This is from Elliott Hulse. His video explanation of the movements is below. I love this warm up. It feels awesome.

Deadlift: 10 x 10
  Calen: 215#
  Britton: 185#
  Cam: 195# (7 sets)

My hands were dominated during the last few reps of the 9th and 10th sets. I didn't use chalk. The 5 x 15 deadlift at 225# (from April 30th) was harder on my legs and back, but this one was harder on my hands. I used chalk for the 5 x 15, though.

Family Trip, May 15-16, 2015 from CGB

I went to Moab, Utah for the weekend. Mountain biking and hiking were the main events


Friday, May 15, 2015:

Mountain bike:
     - 9.5 miles on EKG trails (North of Moab near mile marker 148)


Saturday, May 16, 2015:

Mountain bike:
     - 6 miles on Slick Rock trail
     - 5.5 miles on Monitor and Merrimac (North of Moab near mile marker 141)

Hike:
     - 3 miles to Delicate Arch (there and back)

May 14th, 2015 from up north

8:00 pm

Strict Press: 5 - 5 - 5 - 3 - 2 - 1

Josh: 95 - 95 - 115 - 115 - 125 - 135 - 135

Power Snatch: 2 pulls + 1 pw. snatch
7 x 3

Josh: 95 - 95 - 115 - 115 - 115 - 135 - 135

Wednesday. May 13th, 2015 JTB

4:00 pm

Tuesday, May 12, 2015 from CGB

Strength: cleans
  Calen: various reps up to 225#

5 Rounds: not timed
     - 20 pull ups
  Calen: 20 - 20 - 20 - 13-3-4 - 10-3-3-4

10 RFT:
     - 15 KB swings with 45#
     - 15 push ups
  Calen: 18:49

Tuesday, May 12th, 2015 JTB

8:00 am - 1:00 pm

Strength:

     - Squat Clean

     - Squat Snatch

     - Spilt Jerk

     -Power Cleans

Arms

Monday, May 11, 2015 from CGB

Strength: strict press
  Calen: 45 (10) - 85 (10) - 105 (6) - 105 (6) - 105 (6) - 105 (6) - 125 (1)

I am not feeling too awesome on these right now, but I needed to do something after being gone so long.

Family Trip, May 3-10, 2015 from CGB

I was out of town, on a family trip, for the past week. I did some workouts, and they were pretty good. However, I only did three.


Monday, May 4, 2015

Pull ups:
     - 12 x 12 assorted types

Everything was unbroken, but the last 2 reps. Lame. The metal got really slippery on the machine and I couldn't hold on. Annoying. It was pretty hard.

Dumbbell Bench Press:
     - 6 x 12
  Calen: 45 - 50 - 55 - 60 - 60 - 60


Friday, May 8, 2015

5 Rounds: not timed
     - 10 pull ups
     - 10 dips

Unbroken, but not super easy

5 Rounds: not timed
     - 20 push ups
     - 20 med ball sit ups

Hard. Push ups = suck.


Saturday, May 9, 2015

Push Ups:
     - 20 - 20 - 24 - 24 - 20 - 20 - 22 - 50

Very very tough. I rested roughly 45 seconds between rounds. It was not easy. I had to rest at the top a lot.

5 Rounds: not timed
     - 5 dumbbell snatch per arm (increasing weight per round)
     - 10 goblet squat (match weight of snatch)
  Calen: 50 - 55 - 60 - 65 - 70

The squats were never too bad, but the snatches got tough, especially as I increased weight.

Row:
     - 2000 meters
  Calen: 9:54

First rowing workout. MY WORD! That was so hard. First 1000m took 5:20, and I wanted to get sub 10 min. I pushed hard. My core is tired, but so is everything. Really good. Now I know a good pace.

Saturday, May 9th, 2015 JTB

10:00am

Skill: 5x5

   - Weighted Pull ups

   - High box jumps

Metcon: 20 - 15 - 10 - 5

   - Wall balls

   - Slam balls

   - over head throws (w/ ball)

   - chest passes w/ partner

11:00am

    - Squat clean

    - Hang squat snatch

Friday, May 8th, 2015 JTB

4:00pm

Conditioning: 50 reps
   - bear complex @ 95#

Josh: 19min

7:45pm

Arms

Thursday, May 7th, 2015 JTB

8:00 AM

Strength: Squat Snatch
    - light weight high volume

Strength: Pw. Clean
   - 10 rounds 2 from floor 2 from hang

Wednesday, May 6th, 2015 JTB

4:00 PM

Conditioning: 2 rounds

   - 20 box jumps

   - 20 thrusters

   - 20 kbs

   - 20 shoulder to over head

   - 20 burpees

   - 20 pull ups

Conditioning:

   - 200 lunges

   - 50 m hand stands with turns

  

9:00 PM

Strength: 3s and 5s Back Squat 

Cinco de Mayo JTB

8:00 AM

Strength: Squat Snatch

Strength: Squat/Pw. Clean and Jerks

9:45 PM

Arms

Monday, May 4th, 2015 JTB

4:00 PM

Conditioning: 1.5 ish mile Indian run. Very hilly.

Chipper: 400 lunges
*Every two ish minutes 10 burpees*

Conditioning: 5 rounds
    - 3 Min row
    - 2.5 min rest

Josh: total meters about 4000 m

Friday, May 1st , 2015 JTB

4:00 PM

Josh 24 of the 25 burpees

7:30 PM

Arms

Thursday, April 30, 2015 from CGB

Nomenclature

Strength: deadlift
     - 5 sets of 15 reps
Calen: 225#

That is the hardest deadlift workout I've ever done. Awesome.

6 Rounds: not timed
     - 5 clap pull ups
     - 10 ball slams w/ 10#

3 Rounds: not timed
     - 30 seconds of rope slams
     - 10 declined sit ups w/ 15#

Thursday, April 30th, 2015 JTB

8:00 AM

A lot of these AM session I am working out alone and I really am not good at staying to a set schedule by myself. I just end up doing random sets like today.

Strength: Squat Snatch

Strength: Squat/Pw. Clean and Jerks

8:30 PM

Chest
   - Incline bench press
   - Flat dumbbell press
   - Dips

Wednesday, April 29, 2015 from CGB

Air Raid

5 RFT:
     - 5 HSPU
     - 25 double unders

Calen: 4:07

4 RFT:
     - 25 push ups
     - 10 GHD sit ups

Calen: 6:54

Wednesday, April 29th, 2015 JTB

4:00 PM

Metcon:

"Viking Gone Bad": 3 Rounds, 1 Min at each station score is total # of reps
   - Wall ball @ 20#
   - KB swings @ 43#
   - Push press @ 95#
   - Box jumps
   - Hand Release push ups
   - Rest

Josh: 390 reps
Anthony: 400 reps

Tuesday, April 28th, 2015 JTB

(I am way to lazy to write the random things I did, plus I don't know them all)

8:00 AM

Power Clean: Triples 1 from floor 2 from hip
Power Snatch: Triples 1 from floor 2 from hip

4:30 PM

Arms

Tuesday, April 28, 2015 from CGB

The Official Team

Strength: cleans

  Calen's weights and reps:

     Power: 115 (3)     Hang: warm up

                125 (4)              125 (4)
                135 (4)              135 (4)

                145 (4)              145 (4)
                155 (4)              155 (4)

                165 (3)              165 (2)
                175 (3)              175 (1)

                185 (3)
                195 (2)

                205 (1)
                215 (1)
                225 (1)
                235 (FAIL)
                235 (FAIL)

Pull ups:
      - 20 - 15 - 10 - 5

Monday, April 27th, 2015 JTB

4:00 PM 
(Viking Fit Programming)
Strength: 3 rep max back squat
Josh: 255#

Strength: 3 rep max dead lift
Josh: 335#

9:00 PM
Chest

Dumbbell Bench
Flat Barbell Bench
Incline Barbell Bench
Weighted Push ups
110 Dips

Monday, April 27, 2015 from CGB

Death of the Pharaoh

Strength: bench press
  - Work up to 3 rep max
     Calen: 115 (10) - 135 (10) - 155 (5) - 175 (5) - 185 (3) - 195 (3)
     Britton: 115 (10) - 135 (10) - 155 (5) - 175 (5) - 185 (3) - 195 (2)

  - 3 rounds of 5 reps
     Calen: 155 - 165 - 175
     Britton: 155 -165 -175

Count Down: 30 - 25 - 20 - 15 - 10 - 5 reps for time
     - sit ups
     - push ups
     - air squats
Calen: 7:53
Britton: 7:42

Sunday, April 26th, 2015 JTB

3:00 PM

Metcon: 12 min emom
   - 1 Front squat per number of minutes (1 min = 1 squat, 2 min = 2 squats)

Cash out: 3 min emom
    - 2 front squat per number of minutes  (1 min = 2 squat, 2 min = 4 squats)

Josh: 135# and 185#

Saturday, April 25th, 2015 JTB

11:00 AM

300 meter lunges

Metcon: 1 round for partner time (split work)
   - 50 Clean and Jerk @ 115#
   - 100 Pull ups

Friday, April 24th, 2015 JTB

4:00 PM

Metcon: Decreasing Pyramid
30-25-20-15-10-5

    - sit ups
    - push up
    - air squats

6:30 PM

Arms

Thursday, April 23, 2015 JTB

8:00 AM 

Still sick today but I hit a good workout this morning, mucho triples.

Power Clean
9 x 3

Josh: 135 - 135 - 135 - 185 - 185 - 185 - 205 - 205 - 185

Power Snatch
10 x 3

Josh: 115 - 115 - 115 - 135 - 135 - 135 - 145 - 145 - 155(2) - 155

Hang Power Snatch
5 x 3

Josh: All at 135

Tuesday, April 21, 2015 from CGB

Frozen Care Package

I have missed a few days of workouts because of finals. Now I am recovering from a cold.

Strength: cleans

  Calen's weights and reps:

     Power: 135 (5)    Hang: 135 (4)

                155 (5)              155 (2)

                155 (5)              155 (2)

                155 (5)              155 (2)
                175 (5)              175 (FAILED)
                195 (3)
                195 (2)

Tuesday, April 21st, 2015 JTB

So I admit I have a problem, I go for one rep maxs far to often and I think that it is inhibiting my strength. Recently, this morning, I began a new ideology. Build strength don't test it. So I won't be maxing anything until the end of the quarter, nothing less then three reps.

8:00 AM

Squat Snatches
14 x 3 (Didn't realize I did so many sets)

Josh: 95 - 135 - 135 - 115 - 115 - 95 - 95 - 115 - 115 - 125 - 125 - 135 - 135 - 125

Jerks
6 x 3

Josh: 115 - 135 - 135 - 135 - 185 - 185

Monday, April 20th, 2015 JTB

My programming today.

4:00 PM

9:30 PM

Chest and Back (3 x high reps for all movements)

   - bench

   - incline dumbbell press 

   - flys

   - dead lift

   - t-bar rows

Pull ups 2-4-6-8-10-8-6-4-2

Saturday, April 18th, 2015 JTB

10:00 AM

Metcon: Chipper
   - 200 m run
   - 50 KB swings
   - 50 box jumps
   - 400 m run
   - 50 deadlift
   - 50 ball slams
   - 600 m run
   - 50 toes to bar
   - 50 wall balls

Josh: hard.

11:00 AM

Snatch:
Heavy singles for 30 min no set pattern
Josh: Up to 155#

Cleans:
Heavy singles for 20 min no set pattern
Josh: Up to 225#

Power Clean and Jerk: 

Heavy singles for 10 min no set pattern

Josh: Up to 225#

Friday, April 17th, 2015 JTB

12:00 PM

Conditioning 1: 4 rounds
   - farmers walks 80m
   - 10 ring dips

Conditioning 2: 2 rounds
   - sled pushes 80m
   - banded sprints 80m

4:00 PM

Conditioning 1: 4 rounds
   - pinch walks 80m
   - 12 ring dips

Conditioning 2: 4 rounds
   - sled pushes 80m
   - banded sprints 80m

9:00 PM 

Arms.

Thursday, April 16th, 2015 JTB

Today was a battle of wills and I think I lost.

8:00 AM

Strength: Power Snatch, Power Clean
   - From the floor
   - From blocks
   - From higher blocks

(I don't know what I did other then throw some weight around.

8:30 PM

Warm up Row 60 Cal

Strength: Dumbbell press
8-8-8-8-8-8

Auxiliary Lifts
   - strict press 6 x 8
   - seated rows 6 x 8
   - t-bar rows 6 x 8

Wednesday, April 15th. 2015 JTB

4:00 PM

*Make sure you shoulders are losey goosey before this.*

Metcon: 6 Rounds "you go I go"

   - 30 KB @ 52#

   - 20 wall ball @ 20#

   - 10 HSPU

   - 400m run

3 Rounds per partner.

9:30 PM

Strength: Front Squat
10 - 10 - 10 - 10 - 10

All at 135#

Jump Immediately into a 6 min EMOM
   - 1 rep at 90%

Strength: Deadlift
5 - 5 - 5 - 5 - 5

Josh: 225# - 225# - 225# - 275# - 275#

Lunges 400m 

Wednesday, April 15, 2015 from CGB

Grapes of Wrath

Strength: cleans
     - EMOM: 10 min.
          - 1st 5 min. = 2 reps/min.
          - 2nd 5 min. = 1 rep/min.
  Calen: 195#

     - Countdown:
          - For every 1 power rep, complete 2 hang reps
  Calen: 175(1-2) - 155(2-4) - 155(2-4) - 135(3-6) - 115(4-8)

HSPU:
     - 5 x 5
     - 3 x max
  Calen: 13 - 12 - 8

Tuesday, April 14, 2015 from CGB

Gold Diggers

Strength: knee press
  Calen: 85(10) - 85(6) - 105(6) - 105(6) - 105(6) - 105(6) - 105(6) - 125(2)

7 RFT:
     - 10 pull ups
     - 10 weight sit ups w/ 10#
  Calen: 6:56

I am not feeling the best today. Had a headache the whole time. I got the pull ups unbroken. The last 4 rounds were pretty tough.

Tuesday, April 14th, 2015 JTB

8:00 AM

Strength: 15 Min EMOM (5 Min at 80%, 85%, 90%)
Full Snatch
Full Cleans

Josh: 135 - 140 - 145 plus singles of 155 & 165
Josh: 185 - 205 - 215 (Last 5 reps were more like 10min.)


6:00 PM

I wasn't going to write what I did this afternoon in but if I'm fully committing to blog I am going to put everything that I do (excluding warm ups) on here. Even if it's curl bro time. Bodybuilding has gotten old very fast as well. Just fyi but I am going to stick to the program for at least 4 weeks, we are at week 3.

Arms (was really bored and tired during this)

   - 4 x 1 of cable curls
        1 set is
      - 7 half curls from the bottom
      - 7 half curls from the top
      - 7 full curls
   - Tricep extensions 4 x 10
   - 4 x 8 hammer curls

Monday, April 13th, 2015 JTB

4:00 PM

Strength: Deadlift
5-5-5-5-5

Josh: 245 - 245 - 245 - 275 - 275

Metcon: 8min AMRAP
   - 8 push jerk @ 95#
   - 8 over bar burpees

Josh: 6 Rounds

9:00 PM

AMRAP: 5 min.
     - 20 ring dips
     - 20 push ups
     - 20 sit ups
     - 5 burpees
     - Every 130 reps completed w/in 5 min. = add 5 more min.

Josh: 199 reps

Strength: 7 x 7 Bench Press

Josh: All @ 135#

Monday, April 13, 2015 from CGB

Archaic II Altered

Strength: deadlift 5 x 15
  Calen: 215#

AMRAP: 5 min.
     - 20 ring dips
     - 20 push ups
     - 20 sit ups
     - 5 burpees
     - Every 130 reps completed w/in 5 min. = add 5 more min.
  Calen: 216 reps
Repeat of Archaic from 4/17/13. So I am pretty disappointed because I beat my old rep number by ONE rep. And that was two years ago... Clearly I haven't been doing many ring dips or push ups. Hah, wake up call. However, I must consider the deadlift beforehand. That sucked and made my forearms tired.

Core:
     - marine (20)
     - 2 min. plank

Saturday, April 11th, 2015 JTB

10:00 AM

Metcon: 3 Rounds
   - 50 double unders
   - 40 lunges (total)
   - 30 burpees
   - 20 wall balls @ 20#
   - 10 kb Step ups @ 53#

11:00 AM

Strength: OHS Tried to find max
Failed at 185 over and over and over.

Strength: Clean and Jerk
5 Rounds
   - 3 Squats cleans
   - 2 Split Jerks

Josh: All @ 185#

6:00 PM

Strength: Back Squat
3 Rounds
   - 3 reps

Josh: All @ 225#

( Today I essential felt like I was a walking around rag)

Saturday, April 11, 2015 from CGB

Kiss of Death

I felt pretty tired today. I haven't had 100% of my energy for the past few days.

Strength:
     - Strict Press
  Calen => 85(19) - 85(12) - 105(5) - 125(2)
     - 3 Strict Press + 10 Push Press (no rest between 3 and 10)
  Calen => 105#

Strength: snatch

  Calen's weights and reps:

     Power: 85  (4)     Hang: 85 (4)

                105 (4)              105 (2)

                125 (3)

                135 (1)

                115 (4)

                115 (4)
                115 (2)

AMRAP: 15 min.
     - 40 double unders
     - 15 toes to rings
     - 10 SDHP
  Calen: 4 Rounds + 3 t2r @ 105#

Friday, April 10th, 2015 JTB

4:00 PM

Strength: 3 Strict Press to 5 Push Press 

5 Rounds

Metcon: 12 min AMRAP

   - 200m run

   - 15 kb swings @ 52#

   - 10 pull ups 

Josh: 4 Rounds 

Stamina: 15 min EMOM, alternate movements

   - 12 burpees

   - 12 lunges @ 40#

   - 12 T2B

   - 12 kb swings @ 40#

   - 12 wall balls @ 20#

6:00 PM

Arms

Cable curls 5 x 21

Tricep Kickbacks 4 x 8 

Bent bar curls 4 x 6 (I felt ashamed haha)

Dips 7 x 7

Friday, April 10, 2015 from CGB

I'm Honored

Strength: cleans

  Calen's weights and reps:

     Power: 115 (4)     Hang: 115 (4)

                135 (4)               135 (3)

                155 (4)               155 (2)

                175 (3)               175 (1)

                195 (4)

                215 (1)

5 RFT:

     - 5 cleans @ 125#

     - 30m farmer carry w/ 35# plate per arm

     - 5 ring muscle ups

     - 30m farmer carry w/ 35# plate per arm

Calen => 20:24

Thursday, April 9th, 2015 JTB

8:00 AM

Power Cleans: Hang or from the floor
3-3-3-3-3-3-2-3

Josh: 135# - 155# - 165# - 185# - 185# - 205# - 215# - 185#

Power Snatch: From the floor
2-2-2-2-2-2-2-2-2

Josh: 95# - 135# - 135# - 135# - 135# - 135# - 135# - 135# - 135#

8:30 PM

Chest

Bench Press
15-8-6-4-2

Josh: 135# up to 205#

Push ups with plates 5 rounds of (5-5-5)

Josh: 35# - 45# - 50# - 55# - 55#

Back

Seated wide rows 12-10-8-6
Pull ups 5 x 5
Landmines 12-18-8-8

Wednesday, April 8, 2015 CGB

15.4 Modified

The original 15.4 workout has 3 cleans and goes up by 3 every rounds. It also has the weight at 185# for cleans. However, because of limited resources, I cannot achieve the 185# weight. I can only increase by 20#s and so I am stuck with either 175# or 195#. That is the reason I am working with multiples of 4, and thus performing a modified 15.4.

AMRAP: 8 min.
     - 3 HSPU
     - 4 cleans
     - 6 HSPU
     - 4 cleans
     - 9 HSPU
     - 4 cleans
     - 12 HSPU
     - 8 cleans
     - 15 HSPU
     - 8 cleans
     - 18 HSPU
     - 8 cleans
     - 21 HSPU
     - 12 cleans
     - etc, adding 3 HSPU per round, and adding 4 cleans every 3 rounds

Calen =>  3 Rounds and 5 cleans @ 175#

Pull ups:
     - Pyramid
          5-8-11-14-17-14-11-8-5
     - 5 x 5

15.4 Modified

Wednesday, April 8th, 2015 JTB

4:00PM

Strength: Front Squat (First rep from the floor)
6-6-6-6-6

Josh all @ 135#

Metcon: 12 min partner Amrap
   - 10 step up with wall ball (5 each leg)
   - run 15m with wall ball
   - 10 wall balls @ 20#
   - run 15m with wall ball

Josh and Anthony 14 rounds + 12 reps

Cash out: Front Squat
3-3-3

Josh all @ 135#

9:30 PM
Legs

Front squat
6-6-5-4-4-2-1

Josh: 135# - 135# - 155# - 185# - 205# - 225# - 235#(PR)

Lunges 150m
RDL 4 x 5 @ 185#

Tuesday, April 7th, 2015 JTB

First day Olympic lifting this quarter, so I set some numbers for the rest of the quarter to work off.

8AM
Full Snatch: work up to heavy single
3-2-2-1-1-1-1

Josh 135#-145#-155#-165#(PR Match)- Missed (165#-165#-165#)

Full Clean: work up to heavy single
3-3-2-2-1-1-1

Josh 135#-165#-185#-205#-215#-225#-235#(PR)

Split Jerk: Heavy working sets
3-3-2-2

Josh 135#-155#-175#-185#

9:30 PM
Arms (yes I did arms and it was hard. I did them on a day after a 235# squat clean so no ragretz.)

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

All movements done 4 sets of 8-10
   - tricep extensions
   - skull crushers
   - bicep curl
   - bicep curl variation

Core
   - 1 Marine (20)
   - 5 x 10 mock GHD sit ups

Monday, April 6th, 2015 JTB

4:00pm
Warm up
   - 200m jog
   - full body stretches
   - 10 burpees

Mini Strength
   - 3 x 10 pull ups
   - 3 x 10 push ups

Metcon: 20 min partner AMRAP
   - 5 burpees
   - 10 slam balls @ 30#
   - 15 double unders

Josh and Anthony: roughly 36 total rounds

10:00pm
Back

   - 5 x 5 pull ups
   - 4 x 10 lat pull downs
   - 4 x 10 seated rows
   - 4 x 8 single arm dumbbell rows

Pyramid pull ups

2-4-6-8-10-8-6-4-2

Easy Day

Strength Back Squat: 10 - 10 - 5 - 10 - 10

20 Min AMRAP:
-5 dips
-5 jump squats
-10 situps

Core of 30 mason twists and 30 penguins

Stretch

Monday, April 6, 2015 CGB

Wack and Goals

I'm trying to improve my HSPU and push ups. Weighted sit ups are bomb for the core. The air squats were not hard, but it gave my arms a rest between movements. I didn't move that fast because the HSPU and push ups slowed me down. My goal was to get them as unbroken as possible.

Strength: deadlift pyramid 10-15-20-15-10

  Calen's weight = 215#

5 RFT:

     - 8 HSPU

     - 20 deficit push ups

     - 10 weighted sit ups w/ 10#

     - 20 air squats

  Calen => 18:00

Core:

     - 2 min. plank

     - 100 flutters

Saturday, April 5, 2015 and Tribute CGB

Unredeemable and MNCC Tribute

This workout was originally found in Britton Buford's workout record book. It may have come from SealFit.com initially, but it is unclear. Regardless, this workout is awesome.

Unredeemable: 5 RFT
     - 5 HSPU
     - 10 jump lunges per leg
     - 15 air squats
     - 10 pull ups
     - 5 burpees

You can add a strength beforehand and a core afterwards if you want, but the metcon alone will destroy you just fine.

Calen's total WOD:
     Strength: deadlift 5 rounds of 10 reps @ 215#
     Metcon: Unredeemable => 8:18
     Core: Pacquio Abs

TRIBUTE TO MNCC:
As a side note, I am currently in an art class at BYU. I have a website where I post my artwork. A link to it is found on the last page of this blog: http://artcgb.blogspot.com/.One of my recent projects was developed using this website: MNCC Reborn is its name. It was complex, but here is a summary of the artistic process: I rolled various combinations of dice to determine a year, month, and day between 2012 and 2014 (the years the club was running with the Oligarchy in high school). I then chose the first movement of that particular day's workout. I did this 20 times, then categorized them according to the movements (cleans and deadlift, cardio, pull ups and push ups, bench, squat, Final Word). I chose images that the name of each workout made me think of. Then I created a 5 x 4 grid, assigning a background color for each of the six categories, and arranged them in diagonal lines (the Hero WODs have a gold background). Finally, I added blue diagonal lines to the WODs which had comments on the blog post. There was a little more to it, but that is the basic process. It makes more sense when you look at the art piece itself, haha.

A Sample Workout from Chandler

Strength:  Bench Press
Reps: 10 - 10 - (3 to 5) - 10 - 10
Weight for Chandler last attempted: 135 - 135 - 170 - 135 - 135

Pyramid from 1 to 11 and down:
- Pullups
- Cherry Pickers (double count) x 2 until round 10 on the way up, Sit ups x2 on round 11, and double count flutter kicks x2 from round 10 down
- Dips
- Goblet Squats x2 (weight for Chandler was 55#)

Run 2 laps on a 5.5 laps = 1 mile track (total distance of roughly 600 m)

1 marine of 20

Stretch

Saturday, April 4th, 2015 JTB

This is a tentative re-entry into the fitness blogging world in the hopes that we (the three original workout club presidents) can stay up to date on each others fitness on a regular basis. I invite you and any other readers to join us in following our fitness goals together once again even though we are separated. - Josh 

P.S. I'm trying a mix of body building with an bias on Crossfit style workouts over the next quarter. Lets see how this goes!!

Workout Focus: Legs

Main Lift

Back Squat: 10-6-3-3-3-2-2-1-1-1-3-10

- Josh 135-185-225-225-225-245-255-265-275-285PR-225-135

Auxiliary Movements

- 300 m walking lunges

- 4 x 8 leg extensions

- 3 x 10 Romanian dead lifts