Time to catch up on a few blog post.  Now that school is back in session I have to really structure my time.  Thursday was a teacher day for me - that required me to be at school from 7:30am to 8pm.  As far as training - I was able to do some 5 x 5 weighted pull ups and dips.  That was it.  I felt tired so the rest was worth it.  It will take me a week or so to get used to teaching all day.  But it does allow me a few small chunks of time that I can fit in some training.

On Friday I drove down to work with Brandon.  The drive was about 1hr and 35min - though I did get lost.  Once there we talked for a while.  I really loved his ideas and direction that he has planned out for me.  We started with some easy snatch technique work.  Lots of changes to make there.  Then I moved on to the last test which was:
800 Run
100 Wall Balls
400 Run
50 C and J @115lbs
200 Run
25 Burpee-Box Jumps

That was a long grind for sure.  I did struggle some on the wall balls and felt heavy on the running.  I could have been better at decreasing the rest between reps. Something to work on for sure.

For Saturday I warmed up slowly.  Then did a 20 rep unbroken deadlift set.  These were touch and go reps for 20.  I did 285lbs today(up from 275).  Then did some 5 x 5 work on close grip bench with 170 and pull ups.  I finished with 8 x 20sec on 10sec rest on the AD6.  That sucked for sure.

Looking forward to my new training block to arrive.

I had to change up my testing for the next few days due to school all day and then a parent open house in the evening.  I end up staying at school since I have only 1 hour between the 2 events.  Plus my drive home is 30minutes.  So today instead of a rest day I completed my 2000m row.  My time was 7:08.2.  I am happy with that since my rowing volume has been down.  My damper was set at 3 1/2 and my average stroke rate about 25-27.  I was happy with today's results.

I will rest Thursday and get back to completing the last few days of testing on Friday.  Just 2 more tests to complete.  Then it is onto structured training.  I am very excited.

Today I completed the following:
1RM Deadlift - did 405lbs - Traditional.  My sumo is actually 440lbs.  Then 1RM strict press - this is always been a weakness of mine - got 115lbs.

Then I completed:
30 snatches @95lbs - 700m Row - 30 snatches @95lbs:  8:21.  Felt much better on the 2nd round of snatches then the 1st.  Needed to warm up more I think.

Over all happy with my results.  My legs were tired from the front squats that I did yesterday.  I also did a few sets of close grip benching - those numbers were down as well.  Looking forward to a solid strength focus once I finish my testing on Sunday.

May look at competing in mid September at CFNE - 2 day event.  Would do scaled over RX considering there will not be a masters division.

So today included testing for my 1RM front squat.  I was way off what I thought would be my max.  In mid July I did 210lbs for 2 reps.  Today I barely got 230lbs.  WTF!!!  The knee did bother me once I hit parallel which is very frustrating.  So I did use a knee wrap which helped.  What ever I did 3 weeks ago at the team competition is holding me back.  Then I followed with:
10-8-6-4-2 of front squats and CTB pull ups.  I did 180lb from the rack for the front squats.  I could only do sets of 3 before I would need to rack the bar - rest and then go again.  The CTB pull ups went well.  I can still feel the lat some - but great progress is being made with that injury.

Over all I ended the day upset.  I hate feeling like I have fallen off and things are a struggle.  But this is why I hired Brandon to coach me.  I am hoping to work with him 1 on 1 this coming Friday.

Today was 10 minutes on the AD 6 - something totally new to me.  I spent some time warming up with rowing and some mobility.  Worked through some pull ups and ring dips as well.  Then a few minutes on the AD 6 to finish my warm up.  Once I started I felt great up until 3 and 1/2 minutes - then my ass was kicked.  That was brutal to say the least.  I expected 180 calories and only got 167.  My legs - especially quads were all cramped and I was so close to puking up.  A love - hate relationship with the AD for sure.  I do plan on changing out seats - the current seat is so bad.  Will install a race saddle instead.

One week down and one week to go with the testers.  Looking forward to regular training with more volume.  I am learning lots about where I need lots of work.  Looking on driving down next Friday to work with Brandon.

Friday's test was the following:

20min AMRAP of
- 20 Thursters @135
- 20 Pull Ups
- 20 Burpees

I completed 2 full rounds plus 12 thrusters of the 3rd round.  The challenge was the thrusters especially since I haven't done much for squats in the past 3 weeks.  I did complete the pull ups - I rolled out and warmed really well to get my left lat ready.  Woke up pain free in the lat area - so that is great news.  My frustration was not able to do more than 1 or 2 thrusters in a row.  Lots to work on for sure.

Today 10 minutes max calories on the AD - first time for this challenge.

Wednesday was a recovery day.  This will take some tie getting used to since I am a big volume person.  Bad habit from my ironman days.  Today's testing consisted of the following:

A.  Power clean - build to 1 RM

-rest 2 minutes-

B.  8 minute amrap @ 90% of A

-rest 5-10 minutes-

C.1  strict HSPU - 1 x amrap, rest 2 minutes

C.2  kipping HSPU - 1 x amrap,

So the max power clean was ugly. I was down 10lbs from earlier this summer. Then the 8 minute amrap weight was 162lbs. I did have 4 or 5 failed reps. My technique needs lots of work after seeing myself on video. But this is why I have hired Brandon to help me out. I ended up with 43 reps.

The HSPU's well dam they sucked. I am now able to get a few. Strict nothing. Kipping 3 yet 12 no reps(feet coming away from the wall). I have improved some since at the Maine Crossift Champs I got 10 HSPU's and last fall - nothing. But I still have a long ways to go.

I did get my AD 6 yesterday. I assembled it and tried it out for a few rounds of 20calories. Dam that really brings you to your knees. Looking forward to some fun times with that.

So Tuesday's testing was all lactate work and very painful.  The test consisted of:
250m row-15 KB Swings-25 Burpees-15 KB Swings-250m Row.  Follow each round with a 12 minute recovery.  Run through the test set 3x.

My first set felt great - held 1:37 for 250 rowing. Then I went unbroken for the Kbs.  But on the burpees I felt like I kept losing my breathe especially on the ground.  The last row of the set didn't go so well.  My time for the 1st was 4:40.  The 12 minute recovery went quicker than expected.  My 2nd and 3rd test sets were 5min flat and the 3rd 5:08.  All KB swings the 2nd time through each set had to be broken at 8.

My right knee did limit my ability to get more catch at the start of my stroke.  Hoping to find out today the results of the MRI that I had on Tuesday.  Also today is a rest day.  So I will spend some extra time on mobility and rolling out.  Something to look forward to  - my new AD6 arrives later today.  Looking forward to that.

So today started day 1 of my 2 week testing block.  My left knee is slightly better(getting an MRI on Tuesday to rule out and possible surgical procedure) yet still restricts me from getting into a full squat.  Brandon started me with the following today:
1. 1 RM box squat- touch and go.  I set the height to be just below parallel.  I got 255lbs(no belt and barefoot).  I did struggle a bit about half way up.  Also coming off the box was slow.  I haven't completed any back or box squats in about 14 days.  So while I was hoping to be closer to my early summer max of 295lb, it is a start.

2. Max reps ring dips: I stayed steady while locking out and going very deep.  I didn't kip them and was more strict with the form.  I was able to complete 24 reps.  I felt good on these - as usually for me and ring dips.

3. 50 Burpees for time: my time was 2:12.  I was around 55 seconds for the 1st 25 reps.  Had a great pace going but lost my timing at around 38.  At that point I slowed down as I completed the final 12 reps.

Over all I am happy since I know things will only improve.  I am not used to structure that is set by someone else - but I will get used to that fast.  Also lower volume right now takes getting used to - yes I am used to training often - doubles and excessive at times since I am too focused at times with reaching my goals.

I am hoping to get my nutrition squared away as well.  I would like to lean out some yet pack on a few more pounds of muscle.  When I started with Crossfit I was coming off my ultra and ironman days - I weighed about 153lbs.  Now I weigh 175 and would like to peak out around 180 ideally for next summer.

Thanks Brandon!

After some research and talking with a few coaches I have decided to work with Brandon Peterson.   I am excited to get started working with someone who will access my strengths and weaknesses and develop a program that will meet my personal needs and get back to Crossfit Games.

I am battling two minor injuries at this time.  First is a grade 2 lat tear on my left side.  This was a result of some heavy sumo deadlifting and not using active shoulders.  The 2 person team competition at 321 last weekend delayed the healing process.  I am getting deep tissue work on the area 2-3x each week at this point.  The 2nd issue is my left knee which during the event became very stiff and some what swollen.  At this time they think it is an issue with the popliteus muscle.  I will be getting an MRI early next week to make sure there isn't anything more going on with that knee.

At this point I would say I am on the down side of my training.  The spring and early summer had me setting many new PRs in all major lifts.  Not bad for just turning 55yrs old.  But the past few weeks things have fallen off some.  I feel it is due to poor program planing and not enough food.  My weight is up to 175(11lbs high than I was at the 2012 Games)but I feel I need to eat more to meet my energy demands.

My training will start on Monday the 19th with Brandon calls a 2 weeks testing period.  I welcome the challenge very much so and have my wife's full support as well.  I can't ask for anything more at this point.