Dr. G's Training Journal

[Garrett Smith]

Rest day. Going for my normal weekend 2.5 mile hilly walk with the parents, wife, and pooch. I'm itching to do some sort of workout (rowing intervals), however, I'm going to listen to my coach (Mr. Everett) and take the day off.

Met with the head guy at Old Pueblo Gymnastics last night about creating our CF-style adult gymnastics class. That's going to be a hoot.

Plans for the weekend: work on the websites, mount the rings and AF bar, and make the outdoor OL platform. Should be fun!

[sarena kopciel]

I wanna come visit and play! Invite please??

[Garrett Smith]

Sarena, you're welcome to come by anytime. It will be a lot more fun once the OL platform is done...

Hopefully the website will get close to done this weekend for the new affiliate, once it's legit CF and the doors are really open as often as I'd like, this place will take off. I'm planning on outgrowing the space within 6 months...

[sarena kopciel]

Originally Posted by Garrett Smith

Sarena, you're welcome to come by anytime. It will be a lot more fun once the OL platform is done...

Hopefully the website will get close to done this weekend for the new affiliate, once it's legit CF and the doors are really open as often as I'd like, this place will take off. I'm planning on outgrowing the space within 6 months...

I am so there!

[Garrett Smith]

Yesterday's CA WOD:

Joint mobility

Snatch (50% x 1 x 5): 34kg x 1 x 5, felt good
C&J (50% x 1 x 5): 44kg x 1 x 5, also felt good

Today:

AM: 2 mile hilly Foothills hike with Cori and mum. Unable to get in to the gym and do the CA WOD. Crap.

Bought the support structure wood for the outdoor platform (was still lacking that part). Attending my third Thanksgiving meal tonight at my parents' house.

Tomorrow's plan is to ride the fixie to the gym, throw up some PRs, ride home, then spend the rest of the day working on the platform.

[Derek Simonds]

Dr. G I can't wait to see your PR's. Knock them out tomorrow.

[Garrett Smith]

Sunday: "Rest"...sort of. Did a lot of work at my parents' house and the gym/office. Ended up with a very tired low/mid back by the afternoon and decided that PR attempts after all of that would be a poor call.

Monday: CA WOD from Saturday 11/24/07, personal best attempts, BW ~178# (~81kg), 8am

Joint mobility

Snatch (new 100% x 1 x 1): 69kg (6kg personal best)
C&J (new 100% x 1 x 1): 89kg (4kg personal best)

As Borat would say, Niiiiiiice. I'm happy with that. I actually felt that I could do more in the C&J but I had to get to work and I figured I'd leave some in the tank for next time.

I'll join back in to the CA WODs on schedule tomorrow. Wait, what's that??? I feel so good during these workouts and I'm actually recovering well enough (as opposed to me in typical CF programming) that I'm going to do the second workout today and catch up right here and now? Well, okay then...

Today's CA WOD, 6pm, workout #2 of the day:

2 minutes rest taken between all sets and exercises
Back Squat (75% x 3 x 5): 100kg x 3 x 5, rounded up by 3kg
Snatch-grip Deadlift (105% x 3): 70kg x 3, mistake in loading made it short by 5kg
Push Press (? x 3 x 5): 50kg x 3 x 5
Pull-ups (3 sets x max reps): BW x 20, 12, 10
TGU Situps (35%BW x 6 L/R x 3): 24# KB x 6 L/R x 3, done straight-on situp style, never thought about doing the side roll style until after the first set

Awesome workout, as usual. Tucson weather around 6pm right now is just icing on the cake. Coach Greg just may be creating a monster here...this is too much fun. Following along the lines of Dan John's saying regarding coaching oneself, I'm sure glad I don't have an idiot for a coach anymore.

[Garrett Smith]

Joint mobility (extra hip and shoulder work today)

3 Position snatch high-to-low (60% x 3 sets): 34kg x 3 sets
Muscle snatch + snatch balance (? x 1+2 x 3 sets): 29kg x 1+2 x 3
~2 minutes rest taken between above sets and exercises

Metcon 4 rounds for time, all done with a 53# KB (70# too heavy for 35%, 35# too light for 25%, so I struck a compromise), BW ~178#:
5 dynamic upright rows (goal 35% BW)
5 overhead swings (goal 35% BW)
5 L,R snatches (goal 25% BW)
3:30
That felt really good! Only stopped for several seconds--once to fix a sleeve and once to reset grip.

[Garrett Smith]

Today's CA WOD 11/28/07:

Front squat (75% x 3 x 5): 84kg x 3 x 5, I need to retest my max front squat soon
Clean pull (100% x 3, 103% x 2, 105% x 1): 89kg x 3, 91.5kg x 2, 94kg x 1, first time doing these, I like them
MODIFICATION = KBs Jerk 70# x 3 x 3, these were much harder than I anticipated

MODIFICATION = Gymnastics holds, 30 seconds each:
Parallette handstand
1-arm hanging tuck sit L/R
GHD situp "body straight" hold
Back extension "body straight" hold
Bottom position pistol hold, L/R
Parallette tuck sit, done in two parts
Inversion hang
Legs unsupported "body straight" hold
Back extension "body straight" hold
Wall sit 90 deg for 1 minute
Parallette tuck planche, done in two parts
Tucked front lever
Tucked back lever
Front/Right/Back/Left Plank, rotated through, each position held for 1 minute

3 rounds for time of:
10 (yay!) Burpees
10 (canvas Everlast punching bag) clean to shoulder, hard yet satisfying
MODIFICATION = 15 15# CBs overhead swings, absolutely fries the grip and I like it
10:11

What has 2 thumbs and is *really* glad that tomorrow is a rest day?!?...

THIS GUY!!!

[Garrett Smith]

Rest day, although I am itching to do my "gymnastics movements" workout...