Everything felt heavy and I didn't feel explosive. I didn't feel snappy. I worked up slowly, just doing a rep or two at a time as I increased weight.
I eventually tried 229lbs. Did 2 reps, missed the 3rd barely.
Even though it wasn't successful, I can tell I'm getting stronger. I'm definitely doing more weight than I did a month ago! I may try it again later and video.
PM Workout..............
well missing that last rep pissed me off all day. So I went back out to the shop and stuck it. Getting stronger.
Also worked on muscle up technique. Especially focusing on the pull.
"Ive visualized it all, and it's all happened" Conor McGregor
I have it already, and it's just a matter of time before reality catches up with me.
Speak out loud with certainty. And ignore the naysayers. And especially ignore negative thoughts. Even if my goal is bold and outrageous. Who cares?!!! Ignore the status quo. Ignore the common status quo of your own negative unproductive previous patterns. Start new. Start with a new mindset as if you've always been this way. This new way.
I pussed out in the AM and didn't get my ass up out of bed. What a wuss!
For the warm up I did the strict ring dips. I did break them up into 6's.
The deadlift is still technique driven. Pause at the bottom and no momentum to the next rep, with the mindset that each rep needs to look exactly the same. But it is fun putting more and more weight on the bar. I'm over the %s that it's asking for. Now I just add 10lbs a week to the final set, and I try to challenge myself more and more throughout the sets. So I'm not sandbagging until the final set.
The metcon was hard for me. Anything short in time is difficult for me and usually wipes me out after. Because I know that a 5 to 6 minute workout there isn't much pacing. It's basically all out. And throw in a squat variation, which is a mental weakness of mine, that makes it that much more of a metcon that I NEED. This is regionals programming and the weight requirement reflects that. Men were assigned 135# and women 95#. I know myself, and I know 135# is too hard. I looked at the times and saw that the great athletes in the Misfit community were hitting around 6 minutes. The top ladies were hitting 5 to 6 minutes. So I opted to do the women's weight and see how things shook out. It's nice to know I'm hanging with the top women! Which in all seriousness isn't a small thing. But knowing that now, I will most likely aim my weight at the women's right now, and then add just a little more and more as time goes on, eventually shaking out to the men's when I'm ready. I did see someone post a time of 22 minutes RX for men. Obviously that dude isn't getting out of the workout what was intended. I know I got it, because it whooped my ass after.
I took about 10 minutes or so to get somewhat recovered for the final gymnastics metcon. My system was shot from the previous metcon and I was having trouble recovering, which I know is kinda the point! Because of that mentally I wasn't that into it. The thought of doing multiple sets of chest to bar kipping pullups didn't interest me, and didn't seem mentally possible! But I started the workout, knowing I was supposed to sprint but more or less did a moderate run. Did my first set of C2B pullups and felt like shit. Did the second round even slower. 3rd round I walked the distance feeling sorry for myself. Did the C2B's. Then all of a sudden out of nowhere I felt great! Told myself to quit being a pussy and I finished strong. Ended up with almost 7 rounds. I should have completed at least 8 rounds. It's nice to know that even with me weighing 200lbs more or less that I can still throw down gymnastics work.
I've really struggled with my eating. I haven't had mental discipline there. And I have less than 4 weeks before being on the beach! I really want to strut on the beach and not feel self conscious. I really want that. And then I will have the body fat conquered for the training season. My biggest issue has been at night. After I was done with dinner. Usually at that point I haven't eaten enough for the day and try to hold off but end up failing. I realized that most athletes eat the same thing all the time during training. And food is all about mental. So I have come up with a basic food model that I believe will work for me. It isn't 100% strict, but I'd say it's 90% strict in terms of what my nutrition coach would have me do. But as I think about the 100% plan I just can't wrap my mind around it right now. But I believe I can with this:
Breakfast:
2 eggs scrambled in bacon grease most likely
1 large piece of fruit
(approximately 3 not so perfect blocks)
Snack 1 at 10am:
1oz of deli meat
3 almonds
7 baby carrots
(1zone block)
Lunch at noon:
3oz meat
1 block green pepper
1-2 blocks fruit
9 almonds
Snack 2 at 2-3pm:
Snack is the same for all 3 times
1oz deli meat
3 almonds
7 baby carrots
Dinner:
Same as lunch or modest dinner if served something socially
Snack 3 at 8-9pm:
same as others.
DONE.
I'm allowing myself to have coffee with cream and sweet and low throughout the day. I'm also allowing myself to have a zero calorie monster drink whenever I see the need. And of course the fruit at breakfast and lunch is also a cheat. I will monitor my results for a week and then go from there. But I strongly believe I can do this without falling off the wagon. I really HAVE to do this.
"You have to be so disciplined just to make it to the Games. You have to give up a lot." Dan Bailey
Here is my workout plan for this afternoon..............
1. Warm-up
50 Box Step Ups w/ 35/20lb Dumbbells Steady pace, keep stepping even when your legs start to light up
I'm not dreading this one. I know it will burn. I just need to keep pushing past the pain. I need to not allow the pain to be a reason to stop. Pain and burn doesn't mean the body is done. The mind may want to be done, but the body can keep going. This kind of thing makes the mind strong.
2. Strength
Split Jerk 5×3 – Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement
should not exceed 70%. If the movement feels good make your way towards 90%
I'm looking forward to this. Last week I built up pretty far for me, with the primary focus being starting and catching in the front rack shoulder position. I have very tight shoulders, so that front rack exploding up and especially receiving the bar is hard. I'm trying to gain more and more flexibility here. I want to get to the point where my entire palm of my hand is gripping the bar and not just my fingers. Last time I built up to 201# with the push jerk. To me the reps don't matter. I am growing so much right now that whether I did 3 reps or 2 I will surpass that number. I have to keep climbing. Besides 201# felt light last time. IT IS LIGHT!! (faith)
3. Gymnastics Test
80 Kipping HSPU for time
After each break complete 40 Double Unders Both movements can burn out the shoulders, but being efficient with both
movements should help limit how quickly they fatigue. Do not go for broke in the
first couple rounds.
I'm going to be honest, with my extra body fat I'm dreading HSPU. I feel good about the DU's, but HSPU's, even kipping, aren't efficient for me yet. And they may not be until I lose the weight. But the weight loss is going well. I am shedding it off. And with less than 5 weeks till Florida and with really hitting it focused this week, I'm already seeing a difference. I really think with this workout, I'll be doing a shit ton of DU's. Dang it!!! I will practice HSPU's before the workout and see if I can make skill progress.
I have my new concept 2. I freaking love it! I saw where Mikko Salo would do a 5k row and tabata row every day as part of his regimen. I like the thought of doing a 5k row right now, because the extra calories burned at a moderate pace will help me that much more shed unwanted bodyfat. I may eventually stop doing it. And the Tabata Row will help build my engine. I desperately need this! Push the pain threshold back, and push the VO2 Max back!
5. YogaUpper body yoga; Lower body yoga
This goes without saying. My flexibility sucks. My body needs it to even be healthy. Not fit, but healthy at this point. I'm one sneeze away from pulling a muscle in my back.
This also helps my night time routine be more focused on training and not staying up late and binge eating.
He does everything with a purpose, and believes there is a right way to do something. Everything deserves thought. Everything needs to line up with the vision of a singular purpose in order to be successful and meet that goal. If something comes up that doesn't fit the vision, then it's not important. Period.
He also has the same breakfast every morning. Bacon first, then veggies in the pan with the grease, then eggs on top scrambled together.
So my plan was I would get up at 4:45 am and row for a 5k at a moderate pace, and then do tabata row. But my little 2 year old baby girl decided she wanted to crawl in bed with daddy. My wife got up for a 5am class, so I was the only one available to cuddle with this little one. Needless to say, got skipped. Which I'm a little bummed about.
When my buddy Greg came over, this is the workout we decided to do: Also it's the first workout using my new Concept 2.
The intention was to do the first 500 meter row at about 90% intensity. My time was a little slow for the first one. We did rush the warm up and my legs were really lactic acidy. Then my goal was to maintain that pace as best as I could. It ended up being a small battle to stay under 1:50. I found out after all of this that is attainable fairly easily. 1:45 would have been hell. Even 1:47 would have been hard. I think I could have somehow managed 1:47. Needs to be the new focal point for stuff like this. ok...time to claim...
CONFIDENCE: aim for 1:47 500 meter row splits on interval training.
Man 6 rounds of that was an ass kicker. And that's where having a workout partner really helps. Because after a few rounds it would have been tempting to just say DONE. But what 6 rounds teaches is that I can maintain that pace. And I could have done it a 7th round, and an 8th round, and a 9th round etc. I can keep going. It's all mental. That's all it is. Mental workout along with physical.
Listening to this podcast. Talk about two men who are the best of the best in their fields. One of them is one of the most feared Navy Seals, Jocko Willink.
Jocks says this in this article http://www.businessinsider.com/why-this-retired-navy-seal-has-three-alarm-clocks-2015-10 "Discipline starts every day when the first alarm clock goes off in the morning, he writes. "I say 'first alarm clock' because I have three, as I was taught by one of the most feared and respected instructors in SEAL training: one electric, one battery powered, one windup. That way, there is no excuse for not getting out of bed, especially with all that rests on that decisive moment."
also.....
"The moment the alarm goes off is the first test; it sets the tone for the rest of the day. The test is not a complex one: when the alsrm goes off, do you get up out of bed, or do you lie there in comfort and fall back to sleep? If you have the discipline to get out of bed, you win -- you pass the test. If you are mentally weak for that moment and you let that weakness keep you in bed, you fail. Though it seems small, that weakness translates to more significant decisions. But if you exercise discipline, that too translates to more substantial elements of your life......"
"Waking up early was the first example I noticed in the SEAL Teams in which discipline was really the difference between being good and being exceptional."
"....they never broke this habit."
"The temptation to take the easy road is always there. It is as easy as staying in bed in the morning and sleeping in." Willink writes. "But discipline is paramount to ultimate success and victory for any leader and any team."
He has had the singular focus all his life that he was born to do one thing: and that is be a commando for our country. He had that OBSESSION, that I talk about, that drives a person into the extraordinary.
All I can say about this video is, "wow". What an inspiration. What drive and what purpose. What singular focus in spite the odds.
I slept in this morning. I'm such a slacker, I should kick my own ass!!!
I weighed 198lbs. 1 pound lost from yesterday. I ate very strict. I did break down and have a larger bedtime snack than normal. But I did stop myself before I wrecked the whole day. I'm still a work in progress. But blogging helps. Keeps me accountable and me speaking in faith, or "writing in faith" remaining positive and motivated.
Yesterday's workout was a real killer. I don't know how some people can get it done in around 14 minutes. My time was well over 20. It just shows that I have a long way to go with longer metcons with moderate weight. That shit kills me.
It's funny because every workout challenges the frik out of me with Regionals programming. It's all very very heavy! HAHA or the gymnastics are unreasonably LOOOONNG. Whatever happened to the normal every day Crossfit WOD's, huh? I mean where's the easy shit gone?
It will be fun, and I'm sure very enjoyable, to one day return to a Crossfit gym and put a whoopin on the class. Dominate.
But for now, I will sharpen my blade with a very rough grinding wheel.
Listen to what Dave Castro says about visualization starting at 2:20. Amazing. Paraphrasing part of it, Dave says he has limited actual practice reps, but unlimited amount of mental visualization to get ready for the real thing.
LOOK What just came in..............
I'm so excited.........
I'm hugging the box. I can't wait to feel PAIN.........LET THE PAIN CAVE BEGIN!!!
This just completed my home gym. I have been just running a ton and subbing out the rowing for wall balls, burpees, thrusters, and more running. It gets stale. Plus I wasn't getting out of the workout what it was designed. I can't replace 20 calorie rows. Just can't. So ya.........this is an investment that I am happy to pay for!!!
Matt Fraser talking about training, motivation, and mental strength.
Video of more stuff Mat thinks about. This is a sponsor video, but I still like knowing what is in this champion's mind. Why can't I push to the point I have sponsors? What is holding me back? Myself. Myself only. OBSESSION.....................OBSESSION...................OBSESSION..............it must be.
M/T/W/F schedule
4:45am Misfit Warm up
5:00am row for 30 minutes
5:30am coach Chaska...when I'm not training Chaska do recovery and skill fun
6:45am Misfit Training...strength and metcon #1
Evening Misfit metcon #2
Before bed do Yoga session on specific body part
Saturday
AM and PM workouts
Thursday rest day........full hour yoga session. Go for a walk.
Sunday rest day.........family day, do nothing with training.
Nutrition....no compromises....ZONE every day every meal. No bullshit
Shake and Gatorade after every workout session
Cassein protein before bed.
Vitamins every morning.
This schedule takes OBSESSION............I can do this......
Mikko Salo said after winning the Crossfit Games back in 2009....... "I dreamed of it. Not wanted. I dreamed of it."
Faith Imaging.
If you want to be the champ, you have to train focusing on beating the champ. YOu have to envision how they train, how hard they push. The speed they go. The strength they pull.
Once you are the champ, there is a knowledge everyone else is looking to you to beat you.
Either way, there is a mindset of what you have to do to be the best.
Who am I focused on right now? Josh Wheeler. He's a friend and local competitor. He was 1% in the world last year. My eye is on him. Before each workout I envision what he will do. I pretend he is by my side. I work to beat him.
It was asked of Mikko's coach why he is such a great athlete. His coach said Mikko has a STONE HEAD........very tough mentally.
Mikko, at that time, rowed in the morning a 5k row, then tabata row. That was his morning routine.
Me, Greg who is a retired Chief Master Sergeant in AF, and my Step Dad Frank just teamed up on "Filthy 50"
Morning's workout. Hard warm up and DL's. The concept of the DL's is to focus on form, and to pause at the bottom. No bouncing or momentum. In the midst of this session I also coached my friend, Greg.
I am 5 weeks out from going to Pensecola, FLA for business. So naturally I'm wanting to look firkin ripped for the beach. Time to really focus on slimming down. I don't like the thought of sacrificing a little strength gains for a month. But I do like the thought of not carrying the extra bodyfat. No reason for it. Time to shed it.
I have my meal packed for the day. I'm going for 3 blocks a meal and 1 block snacks. As strict as practically possible.
I was mentally hung up on thinking I need to do week one of the nutrition challenge that I did previously. Week one sucks in terms of food options. But it's designed to really rev up my metabolism. But here's the thing.......why do I think I have a slow metabolism???? If I have excess body fat then I am eating more than I am burning, but it doesn't mean I have a slow metabolism. I have a lot of muscle and I can handle hard intense metcons. I'm putting on muscle and getting stronger. My metabolism is fine. So I'm not going to be as hard on myself as all of that.
I am having protein shakes right after workouts and Gatorade (liquid carbs). I am having fruit as part of my meal blocks. I am not necessarily limiting my fruit intake, since I enjoy it. But I'm also splicing it with a block of really healthy carbs. Black coffee and no sugar. I'm going to do my best to stay away from artificial sugars or breads and other processed carbs. I still want the foundation of my diet to be as the Crossfit definition of meats, veggies, nuts and seeds, some fruit, little starch, and no sugar. I will try to stay within this realm as much as I can. And with the zone blocks of 3/1/3/1/3/1. Major calorie deficit for someone that works out twice a day. But it's time to make major cuts DAILY. I'm 199 lbs, and I really want to get under 10% bf, which will most likely put me around 180 lbs give or take. Regardless....I want abs! I have 5 weeks. No more fucking around.
Mat Fraser all cut up ready for Regionals in a couple weeks
Man I admire this guy! He's cut up and still busting it in training. He does periodization in his workouts.
I'm trying to improve my flexibility on a daily basis. About every hour at work I'm stopping and going into the meeting room. I have a stretching cycle I am messing around with. I watched a video about slight bouncing in a stretch. So I'm trying it. I enjoy it more than just static holds. I don't know. We will see how it goes.
"Rich is the hardest worker I've ever seen in my life. And I've seen a lot of athletes. I've never seen someone who CRAVES working hard and CRAVES the pain of training. And when I see him tired and fatigued and think he's done for the day, I turn around and he's onto something else." Head strength coach for Tennessee Tech.
It's 1:16pm at this point in the day. Man I'm getting hungry. I worked out this morning with a moderate to hard warm up, then dead lifts after that. I ate a protein shake and a banana, and I guess I forgot to eat almonds for fat. Oops. 3 hours later, which is really around lunch normally, I had 1 ounce of deli ham, 1 medium apple, and 3 almonds. that was 2 hours and now 18 minutes ago. I'm hungry! I'm eating 3 hours apart. And really it's 6 hours from large meal to large meal. I'm excited for my lunch!
1:53 oh boy I get to eat soon in 7 minutes! HAHA I need to get my mind off of food and back to focusing on being one of the fittest in the world because of this. That each meal is a tool to get me there. The hunger I am feeling is a tool that is leaning me out and making me more strong. The leaner I get, the more I can use my muscles to manipulate my body.
This is an expression of what is in my heart. What is driving me.
I was getting to the point where this journal became about how many views I would get per article. It's time to get back to what the point is, what the purpose is.
This is the motivational expression of me. No more sharing. It becomes about something else.
What it's supposed to be about is putting into words the faith that is inside me of a singular goal of becoming the top 1% of the world's Crossfit Athletes by the Open season of 2017. I lost track of that. I lost the sight of it.
It's time to gain the sight back. It's time to refocus. It's time to believe as strongly as I did a month ago.
It's ok to get distracted. Just don't stay distracted. Get up and keep fighting. Get up and remind yourself. You have to constantly remind yourself of what your goals are.
If I struggle writing in this journal on a daily basis. if I struggle finding content to write about, that means it's going dry in my mind and heart. That means I'm not searching and seeking any more. Because if my heart is full, then it pours out.
It only takes about 5 years of incredible focus to be the best. The best of the best. Stay focused. Be obsessed.
It's been a good month of training, and I've been high mentally and physically. I'm already in better shape than I was, and I'm excelling going above my limits with each passing workout.
Take yesterday as an example. I did 6x2 of snatch. Last time I did 5x3 and I built up to 157#. Well this time I was around 170#. So I know I'm getting stronger.
I decided to put on the bar 190#, which would have been a PR by 5#. But I was too freaking intimidated. I was getting the bar up, but I knew where my mind was at, and I knew I wasn't going to hit the lift even before I started. I attempted around 5 times. Each time was defeating.
Last week I struggled staying focused. I began to dread workouts. I began to doubt whether or not I can push like others can. And I missed a few sessions.
I'd say over the course of the week I grew as an athlete, but I didn't attack each and every day. I didn't grow daily.
Even this morning. I walked out to the shop with a little dread. I wasn't excited. I wasn't ramped up. I began the workout immediately thinking how much it sucks. The workout was 4 rounds for time of 7 power cleans of 185#, 14 bar facing burpees, and 21 wall balls. My time was 20:10. I know I sand bagged it. I pushed hard the final round, but I sand bagged the other 3, let's be honest. Most of the other athletes on Misfit had times around 10 minutes.
Now I may not have gotten all the way to 10 just yet, but it should have been faster. Time to refresh myself mentally.
I am reminded about what my friend, Josh Wheeler, said to me. We are only as strong as we are mentally. And we are only as strong mentally as we are spiritually. My spirit connecting and staying connected with the Holy Spirit. The Spirit of Jesus. That is the key. "All things are possible with Christ."
The health of my soul. The nutrition of my soul. This is the basis and foundation to everything that is good and strong in my life. I must take this piece seriously. Have I put as much thought into my spiritual health as I have my physical and mental training?
