Passing it along

Well the word is that Coyote Coffee will be opening next to the gym on 12/19/12. Yep. Get excited for the coming of a new coffee establishment less than 10 feet from my office at the gym. I could almost lean out my door and reach the pick up window. I have a feeling that with just a little sweet talking Mr Greg is going to be serving up hot coffee with CREAM at no extra charge. Bless the Coffee Bean!

Day started off fantastic with 3 hours of coaching beginning at 5:15am. Love that the high school kids hit up the 5:15 class. Go getters we call them. I’m sure some of you are thinking, “they need to be sleeping”. These kids eat well, work hard, study hard, and take care of themselves. They are learning the lessons 10 years ahead of when I learned them. One of them just OHS 255lbs, rows a sub 6:40 2k and can do about 10 muscle ups in a row without too much of a problem. When I was in high school I thought I was pretty strong and fit on a day when I would do 12 sets of chest exercises at the local globo gym. Come to think of it that was pretty cool for those days. Bodybuilding type training was everything I knew. But we are giving these kids upgraded information and a better environment to test and train their skills. I love having them and will always make a point to include the kids of this town because once upon a time I went to grade school, junior high, and high school not more than 1mile from the doors of this gym. I didn’t know anything. I had to teach myself almost everything. I made so many mistakes. No regrets at all. But if I can pass along just a little wisdom to these kids then I know I’m doing something meaningful with my work.

Training Part 1 – 8:30 AM

Row 30 sec @95%
Row 30 sec @50%
x25
(record avg meters per 30 sec)
151-152 meters (150 lowest, 155 highest)
138.8 avg for all 25 sets

*My 50% turned into more of a rest. Is this right? I was barely moving at all. This session didn’t seem to work my breathing as much as I though it might. Legs got tight and my butt was a little crampy.

Trianing Part 2 – Noon

A. Clean and jerk 3, 3, 2, 2, 1, 1; rest 2 min – NOT maxes
245, 255, 265, 275, 285, 295
B. Push jerk 3, 2, 1; rest 2 min – working sets, NOT maxes
245, 265, 285

*Oly work felt pretty good today. Got a great cue from Calen today on my final clean and jerk today. He saw me struggle a little at 285. Simple fix and 295 felt super easy.

[youtube=http://www.youtube.com/watch?v=4sjKtI_X8NU]
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12-9-6 of:
Muscle-Ups
Front Squats @ 250#
(outlaw workout)
-5:03

*Was completely psyching myself out for this workout. When I cleaned 245 today I think I cursed out loud because I knew 250# for 27 reps was going to hurt. But right before I started I let all that leave my head and I just agreed to keep fighting. Totally shocked myself with all my squats Unbroken. Might have been able to push the muscle ups a little more but I just wanted to keep those squats unbroken so bad. Muscle ups went (8/4, 6/3, 3/2/1)

[youtube=http://www.youtube.com/watch?v=btX_QGG5PH8]

Training Part 3 – 5:20 PM

“Christine”
3 Rounds for Time
500m Row
12 Deadlifts (BW – 195)
21 Box Jumps 20″
-7:43

*First time ever doing this workout. Rows went 1:42, 1:45, 1:49. Everything else was unbroken. Goal was to keep the transitions short and the deadlifts very fast. DL hurt the worst and last set was brutal. Breathing felt great on the rower. Next time I’ll push the rows harder.

[youtube=http://www.youtube.com/watch?v=-iMEh8RzQuA]

Nutrition

4:45 – greens shake
5am – Coffee with Heavy Cream
6:45 – handful of cashews
7:15 – Protein Shake 28g
9:15 – PWO protein Shake 28g + orange
10:35 – Fritata (3.5 eggs, sweet potatoes, onions)
1:35 – PWO 60/30 carb protein
3:15 – sweet potatoes and steak
5:45 – PWO 40/20 carb protein
7:30 – 2 Chicken Legs, 2 Chicken Wings, Bowl of Butternut squash, Cabbage/carrot/greens salad with nuts/seeds/dressing