Training Days: Dec. 30--31st 2009

3 sets:

12 Sumo Deadlift Highpulls #80

90sec. Row @ 90% effort

rest 2min

3sets:

12 Db Thrusters #20

AMRAP DUs in 60 Sec. - 64-63-64

rest 2 min

3 rounds of:

20 14" box jumps unbroken

25 sit-ups

fast as possible

DEC. 31st 2009

Build to heavy 1RM Power Clean

145,155,165,170

Post Hike and Board WOD @ CrossFit NRG

Bryce waiting from me at the top :-)

Me and Bryce

10-20-30 reps of...

• Power Cleans #95


• Wall-Ball Shots


• Pushups
  

for time = James messed up on the timer so it was around 11 minutes i think...all I can say is my legs were toast from back-country hike and board the day before!

Me at the top...decieding how to get down...aaagh!

Nasty Girls

This WOD came up in the hot-tub the night before ...Did it Sunday morning with Dave and Bryce @ CrossFit NRG!


3 Rounds for time

• 50 Air Squats
• 7 Muscle ups
• 10 Hang Power Cleans #95
  =10:23
  

Training Day

7 rounds for time

deadlifts x 10 #165
doulble unders x 50
=11:29

little fatigued...pre wod before road trip to SLC!

My 12 days of christmas

On the first day of Christmas my true love gave to me...
1- Clean and Jerk #115
2- Handstand Pushups
3- Chest to bar pullups
4- Overhead Squats #75
5- Burpees
6- Sumo deadlift high pulls
7- Ghd sit ups
8- 1.5 pood walking lunge
9- Dips
10- 20" box jumps
11- Wall ball shots
12- Calories on rower
=34:45

Training day

3 rounds for quality...

5 x 15' rope climbs

21 ring dips

50 air squats

EPIC SNO-SHOE WOD

RX'D

12-24" POWDER

MAKE YOUR OWN TRAIL

STAY AWAY FROM LONG FLAT SECTIONS...CLIMB AND DIVE

2+ HOURS

Double Training Day

WOD#1 @ 10:30am

21 overhead squats

21 ring push ups

150m row

15 overhead squats

15 ring push ups

250m row

9 overhead squats

9 ring push ups

500m row

= 10:00

WOD#2 @ 5pm

60 sec amrap for the following exercises:

box jump 20" - 37

wall ball shots - 27

toes to bar - 19

push press - 25

burpees - 18

then...

5k row = 21:37

Training Day

Above: Colleen training @ Cedar City CrossFit

7 rounds for time: increase the clean wt. each round by 10lbs.

7 Handstand push ups w/ green band

7 Squat cleans unbroken #65,#75,#85,#95,#105,#115,#125

Training Day

1. Deadlift AMRAP 75sec with #205: 21

2. Muscle ups AMRAP 150sec: 10

3. Double Unders AMRAP 225sec: 210

Training Day

1rm power clean (15 minute cap)
145/2 155/2 165/1 175/1 180/1

1rm bench press
135/2 145/2 155/1 160/1

QUOTE FOR THE HOLIDAYS- "SUGAR IS FOR THE WEAK..."

Double Training Day

"C" Trail afternoon expedition...

Wod#1 -10am
1a. overhead squat 5 x 3 80% / 32x1 tempo
95/3 95/3 105/3 105/3 105/3
1b. 20lb -Wt. Chin Ups 5x3-4/ 41x1 tempo
2a. 75lb BB forward lunge 3 x 12 each leg
2b. ring dips 3 x 9-8-8 full range
3. back ext 3x15 /35lb db

Wod#2 - 6pm
"Tabata Mash "
push-ups
box jumps 14"
anchored ab-mat sit-ups

NON-TRAINING DAY

SNO-SHOE HIKE PICS

TRAINING DAY X 3

WOD #1 for 1RM@ 9:30 am
1. power snatch:
105/2 115/1 120/1 125/xxx

WOD#2 for time@ 10:30 am
1000m row for time:
3:50

WOD#3 for time@ 11:00 am
30 ghd situps
50 dus
30 back ext
50 walking lunges
30 ghd situps
50 burpees
30 back ext
50 pullups
finish time- 15:14

Colleen D. -wod:
1a. close grip bench: 4 x 7 reps /rest 10sec
1b. step ups w/ med-ball 4 x 20 /rest 120sec
2a. strict pull ups 4 x 2-3/ rest 10 sec
2b. burpees 4 x 10 unbroken / rest 120sec
3a. 1/2 mile run for time /60sec rest
3b. tabata squats/total reps for all 8 sets

Zion Adventure and Skill Work

attempt #1...Rio is screaming... "mommy!!!"


Attempt #11...Got it!

Finals are done and enjoyed some wonderful winter time weather up in Zion!

Came Home and Trained some weaknesses...like the hanstands!!

20 wall ball shots

400m row

20 KTE

400m row

20 D.U's

400m row =6:48

then....

Muscle Ups x 10

Handstands x 10-15 worked with bands...no wall.

Training Day

EXER. TESTING AND RX - FINAL....last one:-)

On the minute for every minute for 7 minutes complete 5 squat clean thrusters--unbroken sets, choose your own weight. used #95

rest 3minutes

On the minute for every minute for 5 minutes perform 10 challenging chin-ups--unbroken ...broke sets at 3..but finished before time elapsed.

rest 1 minute

On the minute for 3 minutes perform 25 unanchored and unbroken situps with hands on temples. kicked my ABS...used ab-mat and died...

Double Training Day

9am: MOTOR LEARNING FINAL....

2pm WOD#1

Dead-lift: Build to a heavy 3RM in 10 minutes
245/3 255/3 270/3
Dead-lift: Build to a heavy single in three attempts
280/1 295/1 305/1

2A. Wave Loaded Press: 1.1.1.1 x 4 (95lb) 10 sec. rest b/w each rep/ 120 sec rest b/w sets
2B. KBS: 4 x 25 unbroken (50lb)

6pm WOD #2 @ CF Cedar City

FOR TIME 3 ROUNDS of:
21-15-9
Thrusters #65
Pull ups
Power Clean #95
Push ups
= 11:28

Workout of the Day

7AM: Reseach Methods Final...ahhh

Off Day for me... but this one was for Colleen:-)

1. Build to a heavy 3 RM in 10 minutes
record heaviest 3 RM in the 10 minute time frame...rest when needed.

2.Wave Overhead Press 5.3.2.5.3.2 rest 120sec b/w sets; second wave should be heavier than the first.
example: 5/100 3/105 2/115. 5/105 3/115 2/120

3. Leg curl 3 x 8-6-4-12

3b. Toes to bar 3 x 10

Double Training Day

Rio and Biskit doing their "sprints" in the fresh powder we got last night!

9am: WOD #1

1A. Front Squat 4x 2-3 /10sec rest
155/3 165/3 175/2 180/2
1B. AMRAP Chin ups x 4
31-25-21-21

*Reduced Intensity by eliminating a set. Felt un-recovered ...grip/forarms were tired, probably from gripping the pencil too tight:-)

THEN....Sport Nutrition Final
THEN....Geology of Southern Utah Final


WOD#2@ CF Cedar City

5 Rounds for time:
8 x Sq. Snatch #65
8 x Push Press #65
21 x Jumping Pull ups Chest to Bar
Line Sprints (100m)

= 16:55

* this wod was a lot harder than it should have been...coffee all-day is NOT the proper way to stay hydrated for optimal performance. FYI you lose 20-30% work capacity if you are not properly hydrated...so what the "majic supplement"?--WATER.

LIFT and READ....repeat

IRON & I --- A relationship I never failed at....

1A. Hang P Snatch 6x 2-3
95/105/115/120/120/120

1B. Bench 3.2.1.3.2.1
125/135/150/135/150/160

2. Dead-lift 10x 3 (185#)

3A. Dips 3/35 3/40 3/40

3B. Glut Ham Raise 3 x 15 unbroken

study...study...

PUT YOUR MIND TO A GOAL YOU TRULY BELIEVE IN; BECOME A FINISHER. IN THE END IT DOESNT MATTER WHAT PLACE YOU FINISHED...AS LONG AS YOU GAVE IT YOUR ALL YOU WILL GET BACK MORE THAN YOU EVER EXPECTED!

training day

SUU ATHLETICS: Stength and Conditioning weightroom....

20 sec amrap hang sq cleans-9.10.10.10
40sec rest
20 sec amrap ghd sit ups-10.10.10.11
40sec rest
4 sets-80reps total

30 x switch jump lunges
30 x back extensions
1 minute rest
3 sets- 1:26/130/2:01
:
4 sets of 60sec amrap double unders
30sec rest
56-54-57-51...right calf exploded; time for rest.

Training Day

1A. Front Squat 5x 2-3 / 10sec rest
155/160/165/170/175
1B. AMRAP Chin ups x 5 / 240sec rest
31-25-21-21-21

2.Squat Clean 95lb 3 x 5

3. HSPU (heels on high box) 6x 3

Stressful week..getting ready for FINALS!! Tappered down the workout because I was feeling a little worn down.

MOD

MOD- Meal of the Day!

1 Can White albacore Tuna

2 tsp Light Mayo

1-2 Celery stalk chopped

1/4 cup chopped Red Onion

(mix all together)

Then...

2 Toasted Slices of Grain Bread

(add the above mixture on bread)

1/2 Avacado

1 Sliced tomato

1 yummy pickle

Can feed two people...but if your really hungery...just you!

I find this to be a GREAT Post Workout (2 hours) Meal...

Whats your favorite MOD (Meal of the Day)?

Training Day

1. Power Clean/Push Press/Push Jerk/Split Jerk 1.1.1.1x5 -180/RR

105/ 115/125/135/135

2A. Hang Power Snatch 6x2-3/ 120 RR

95/3; 115/3; 120/2; 120/1; 120/1 / 120 RR

2B. Bench Press 3.2.1.3.2.1

3. Dead lift (185) 8x 3 /45sec RR

4A. Dips 3x 6/15; 4/20; 2/35

4B. GHD Raises 2 x 15 unbroken

Motor Learning Tip of the Day....

Potential + Training -Interference= Optimal Performance

Have comments or questions? Please feel free to ask...

Training Day x 2

1pm WOD

3 min Sprint Run @90%
rest 1min
2 minute Sprint Run @ 90%
rest 1min
1 minute Sprint Run @ 90%
rest 1min
2 minute Sprint Run @ 90%
rest 1min
3 minute Sprint Run @90%

*try and keep same speed all intervals


The vitals pictured above...get some!

Wod #2 @ CF CEDAR

Overhead Squat 3-3-3-3-3
95/105/115/120/125

Then for time...

15-12-9-6-3
Power Snatch 65#
Burpees

My time 6:37

If you have any training questions please ask it in the comments section!

Unexpected Post Turkey WOD

Organizing a WOD @ CrossFit St. George 3-2-1 GO!


Today I unexpectedly decided to workout. Maybe its just the post thanksgiving guilt weighing on my mind or I am just a glutton for punishment. Either way here it goes...

6 Rounds @ CrossFit St. George for time:

500m Row
400m Run

Finished in 31:20...not killer by any means.

Motor Development Tip of The Day:

Jump to develop power...lift to develop strength

Double Turkey Double Training

12pm WOD
1a. Mixed grip chin ups 4x 4-6/3010/90sec
20lb/5,5,5,4
1b. 1 1/4 Back Sq: 4x 6-8/4010/90sec
135/6,145/6,155/6,155/6
2a. lean away chin ups 3xamrap
5-5-5
2b. db forward lunges 3x 8ea
25/8,30/8,30/8

6pm WOD #2
20minutes AMRAP
15 double unders
15 ghd sit ups
15 back ext

11 rounds + 15dus +15 ghd's

Training Day

1A. Bench Press: 4x 6-8/50x0/90sec
120/6, 125/6, 125/5, 130/5

1B. Snatch grip DL: 4x 5-7/41x1
195/205/205/205

2A. Dips: 3x 6-8 w/ 10lb
2B. Glute ham raise:3x15 unbroken


...then a 3 hour walk through snow canyon...

...then a Jimmy Johns Sandwich....mmmm good!

Doubles Training Day

Good Coffee from the Grind....3-2-1 GO!

2pm Wod #1

Row Intervals for Meters: 30sec @100% effort / 2:30 RR
162/161/159/161/161/157/157=1118m

6:30pm Wod #2

"Angie"

100 pullups
100 push ups
100 situps unanchered w/ abmat
100 air squats

Time: 22:14

Training Day

Power Clean x1
Push Press x 1
Push Jerk x 1
Split Jerk x 1
rest 180sec / x 5
105,115,125,130,135

KBS 3x 15 (1.5) unbroken
Close-grip HSPU 3x amrap 5-5-4 assisted

Glut ham Raises 2x 12 unbroken
TOes to BAr 2 x 15 unbroken

Planned Off Day

I will be heading up to Brain Head the first day of ski & snowboard school! I don't think it will be great conditions like shown in the picture above; BUT it will be fun to get out and test the runs!

Today is a "planned" Off Day I will see how I feel this evening;-)

Have a Great Weekend!!

Doubles Training Day

9:30am Wod #1 @ CF Cedar

5 Rounds for time:
10 Pullups
15 push ups
20 Push press w/ 65lb

Time 12:33

Post Wod Intake: zip- coffee and cream:-(

5:30pm Wod #2 @SUU

1A. Mixed Grip Chinups 4 x 4-6 /40X0/90sec
15lbs-5-5-5-5
1B. 11/4 Squat 4x 6-8/4111/90sec
135lbs-6-6-6-6

2A. Lean Away Chin-ups 3x amrap/3010/60sec
5-5-5 (hard to hold tempo last few reps)
2B. Db Forward Lunge: 3x 8ea. leg
15lb/8,20lb/8,30lb/8

3A. Powell Raise: 3x 8 w/ 15lb
3B. Anchored Situps:3x35

Post Wod Intake: 1 Scoop Whey Isolate

Training Day- New Cycle

Warm up: 400m Run;5x20 unboken D.u.s;dynamic stretches

1A. Bench P 4x 6-8/50X0/90sec RR (115,115,115,120)
1B. Snatch Grip DL 4x5-7/41X1/90sec RR (185,185,205,205)
2A. Dips 3 x 8-10/40x0/75sec RR
2B. Glut Ham Raises 3x 10-15/2020/75secRR
3A. Db External Rot. 3x 8-10/60sec RR
3B. Toes to Bar 3 x 12 unbroken / 60sec RR


Post meal: Whey Isolate 20g/ PB & J on grain bread

Monday Training Tester

I started the series at 2:00pm...

Workout 1:For power ratio:
Row 800 m
My Ratio was 1.7

rest 5 min

Workout 2:7 sets (95#/60#) for time;
Power Snatch x 1
Snatch Balance x 1
OHS x 1
Hang Snatch x 1
My finish time was 1:48

rest 5 min

Workout 3:As many rounds (total reps) in 3 minutes;
3 chest to bar chin ups unbroken
3 push up burpees
My Total Reps were 36 (I felt gassed, insufficient morning meals.)

3.5 hour rest

6:00pm- Workout 4:For time
50 walking lunges
20 clean and jerk - 135#/95#
30 dips
25 wall balls - 20#/14# to 10ft
30 GHD Sit Ups
30 KBS - 1.5pd/1pd
75 double unders
My Time was 15:18

I am going to really focus on pre and post meal plans in more detail by scheduling meals to the hour before wods...Overall I felt good with the series of challenges my stamina has definatly improved in alot but I could tell in the 3rd wod that I didn't eat enough (paleo kit 318 @ 11am).
Snatch Complex felt the easiest -- Workout 4 felt good; Lunges were consistant, clean and jerk were broken more than I wanted but very short breaks kept it movein--Dips slowed me down uurgh!!--Wallball shots 3 breaks--GHD situps 3 breaks--KBS unbroken felt relitivly easy--Double Unders felt good finished those around 75-90sec....

Alright time to recover ...more conditioning to do if I want to be a contender!!

Rock Exploring in Southern Utah!

No Thrusters today... just Thrust Faults:-)


My Professor (Mark) and Me!



Mark looking down a "sink hole" by the Beaver Dam Mts!

Training Day

This is what i did today...Light and effective

1. Deadlift 6x2 55% IRM /30secRR- work quickly

2. Squat Clean 2-2-2-1-1-1 / 45sec RR - work quickly

2A. Du's 3x20 unbroken

2B. Row 3x20sec

3A. Chin ups 3x10 unbroken

3B. Wall Ball shots 3 x 15 unbroken

4. Eccentric Parellet Handstand Push ups 3 x 5

TAKING ACTION

"You cannot move forward from some idealized point in the future that has not yet arrived.If you are to move forward, you must do it from where you are now.Though it may not be perfect, it is plenty to get you going.Wishing for more, or feeling resentment because you don't have more, will only waste your precious time.Although there is no guarantee that your actions will be effective, one thing that is certain is that nothing will happen if you take no action at all. "

I pulled this off OPT site...I believe this is a good read for anyone, and maybe a good reminder before you start racing through your day. One thing I am coming to understand is... perfection will never be good enough and anything guaranteed is BS . Trust yourself, stay true to yourself and always carry a gallon of water!

Coach Lyons

Training Day

Warm-up: Jump rope 3-4 minutes

*Muscle up work 10 minutes
*Toes to Bar 2 x 10

Snatch: 3x3 / 240 RR
95/100/105

3 Rounds for time
35 Double Unders
12 Burpees
= 4:00

3 x 20 Back Extensions

The Met Con felt good today, broke D.U/Burpees 2-3 times.
Heavies felt HEAVY this week (body weight is at its lowest since 15 yrs ago; 148lbs)
Planning to recover tomorrow and then hit the OPT BIG DAWG comp. this weekend...

Training Day

1. Rower: 30sec with 2:30 recovery b/w sets, row for best avg. watts generated then divide by body weight.

Rest 5minutes

2A. Power Clean 3 x 3 / 180RR
133/143/153
2B. Bench 3 x 3 / 180RR
120/130/140

Training Day

A. Back Squat 3x2-3
B. Chin ups 3x20 - unbroken
C. Push Press 3x 2-3
D. Glute ham Sit ups 3x 20-unbroken

rest 240 sec b/w exercises

Sunday Track Work

WOD
3 sets of 800m sprints rest as needed b/w sets

Warm-up: 400m Jog, (spider lunges, high knee pull, ankle pull x 10 ea.)


Performance:

• 3:27 RR 5minutes
• 3:23 RR 6mintues
• 3:29 DONE.

* Tried for 1:40 splits.

Training Day

WOD
15 minutes AMRAP

50m Tire drag w/ 100lbs + Sprint Back
10 Deadlifts (185lb) 60% 1RM
10 Pull ups

Finished 5 rounds

Double OPT

Am WOD

1A. Front Squat 1-1-1-1-1
170/175/175/175/175
1B. amrap chin-ups
30-30-23-26-23

Rested 7 hours

PM WOD
5rds for time
KTE x 12
KBS x 12
Double Unders x 21

8:02

Intervals OPT Style

3 sets of each couplete:

12 SDHP 60% bwt (90lbs) unbroken
90sec Row (1:55;1:57;1:58)
RR 120 sec

Rest 3 minutes

12 Thrusters 50% bwt (75lb) unbroken
60sec. Double unders (49;52;40)
RR 120sec

Lyons in St. George and Cedar City UTAH!

I am looking for individuals interested in improving their fitness levels and wanting to get back in shape! You will be provided with professional instruction & coaching so you don't need to worry about being to out of shape...Every participant will go through an assessement to determine their starting point to ensure they start at the right pace!
Consulations are available by appointment only and highly recommended before starting any program I offer. Email me or give a a call so we can talk about your needs, goals and timelines.

robin@edgeathleticclub.com

In Strength

Coach Lyons


"Robin is the perfect trainer for ANY person of ANY shape or size. It doesn’t matter if you have a lot of weight to lose or simply want to get in better shape and build muscle. Robin has the knowledge and experience to maximize your physical potential. I went from being overweight and out of shape to the point where I am only a few months away from going to compete in a Regional Qualifier for the Crossfit Games..." Matt McLaren, 35 years old.

"After working with Robin for approximately 6 months, I’ve been able to get into an exercise routine that I feel I can do for the rest of my life. My body now craves the burn of a good work out. I feel that I am on my way to being happy with my body. It is amazing how much progress I’ve made in such a short time. The pounds and inches keep coming off and I am more energized and motivated than I have ever been. Ultimately, I am making a worthwhile investment for myself and my family..." Aurora G.

Training

Right now if you have'nt heard I am finishing up some school work at SUU. I am still posting and orgainizing the progamming for CrossFit Mesquite, while trainer Cyndi Frieling is currently instructing/coaching the classes.

Fridays at 6pm I will be back down to coach the Olympic Lifting Class and available for appointments for training and consulting. Stay posted for some upcoming seminars and workshops!!!

FYI- CrossFit St. George affiliate is opening its doors for me to run a few evening CrossFit classes per week and some time for some limited one on one training.

You can contact me by email or phone if you would like to set up an appointment or just chat!

Todays WOD

21-18-15-12-9-6-3
thrusters/65lbs
toes to bar