June 2012
First WorkOut
So I hope you did the Base Line Test! If you want to know if you did good comment, and I will get back to it and let you know if you did well. We will always be building on that base line, but be developing a lot of form first before we get to the lifts, but it is important we establish your 1 round maximum rep so we can apply this to power lifting and olympic weightlifting programs.
So more about me, I started out doing CrossFit main page and CrossFit endurance with NO coaching! I developed bad habits in my form and it is much harder to break them now, than it would have been to develop them in the first place. If you DO NOT know how to do an exercise, then DON’T do it. You can and will hurt yourself. Please do whatever you need to do to either receive coaching or develop your form before getting yourself hurt.
First Actual Workout
Well here we go with the first work out to be posted on the site.
Warm Up:
400M run or 400M row
Dynamic Range of Motion Exercises ( will post video soon)
2X 25 yard lunges
2 X 25 yard karaoke or called tapioca
2 X 25 yard burpee long jump (Do a burpee and then instead of jumping up from a static position jump as far as possible and repeat till you reach destination)
Burgerner Warm-Up ( This is an olympic lifting warm up that you must master before you even attempt to add weight. It takes two minutes to do and it’s benefits are huge. This will almost be a daily ritual as Olympic Lifts are a large portion of CrossFit and create a lot of power and strength.)
Article on the Burgerner Warm Up
library.crossfit.com/free/pdf/53_06_Burgener_Warmup.pd
Weight Training:
Back Squat
5X5X5X3X1
Increase weight after every set. Try and establish your 1RM and right that down.
Work Out:
5 rnds for time
100m sprint
5 burpess
10 push press
15 sit ups
20 air squats
100m sprint
Rest 5 mins
Cool Down:
A post work-out cool down is very important and will be more detailed as time goes on.
400m slow jog
Static stretching (will post video of post workout stretching soon after)
roll out with foam roller/lacrosse ball
ice down at home any sore joints
Scaling will follow a model I learned from Oceanside CrossFit
Operator ( 155lb push press men/ 110 lb women)
Level 4 (Prescribed) ( 135lb push press men/ 95lb women)
Level 3 (Intermediate) (95lb push press men/ 65lb women)
Level 2 (Progressing) (75lb push press men/ 45lb women)
Level 1 (Beginner) (55lb push press men/ 35lb women)
Base Line Test
So I want to start out by saying that I am not in the best physical condition compared to the ELITE CrossFit athletes. I, however can hold my own. I qualified and participated in the CrossFit Asia Regional during my combat deployment to Afghanistan and I choked there on my hand stand push ups and 225 hang power cleans. It was an excellent experience and I hope to qualify for SoCal next year should I have adequate time to train.
My strengths are any cardio based and body weight based workouts with olympic lifting and heavy powerlifting being my weak points. I am also doing my best to improve myself as a person, husband, father, friend christian and athlete. Down this road you will have to be very CRITICAL of yourself. Know your strengths and continue to work on them, be honest about your weaknesses and then attack them. You can do anything your put your mind to, and remember that showing up to a work out or stepping into your gym and committing is half the work and generally the hardest part. With that said welcome to my blog. I will mainly post work outs but also updates on what is going on with my life or whatever I am thinking. I will do most of these myself and attempt to post a video. So please feel free to tell me how you did on the work out and post a video of doing it.
Before you start jumping into these workouts we need a base line for where you at with your fitness level. You need to be honest, there is no one judging you. With that said don’t cheat a rep, or think you are just having a bad day. Take it for what it is and realize that you will be improving upon these numbers.
So first do a real quick warm up.
Warm Up:
800M run or 800m row (This is not for time)
You should do D.R.O.M’s (Dynamic Range of Motion) stretches.
2 Rounds
2 X 25 yard lunges
2 X 25 yard high knee
2 X 25 yard karoke/tapioca
With a PVC pipe
1 round
10 X pass through
10 X overhead squats
10 X squat w/pass through
Physical Base Line Test
400M Run
Rest 2 min
Max Pull Ups(If you are unable to do pull ups that is quite alright)
Rest 60 sec
2 min max push ups(women can scale to their knees or on a box)
Rest 60 sec
2 min max sit ups (follow ROM sit ups, pulling through and touching your toes)
rest 60 sec
1 min max box jumps(height should be appropriate for ability. 24″ is RX’d but DO NOT hurt yourself)
rest 60 sec
- These are all the BASIC calisthenics and will give just a simple base line for your capability. This is the same for everyone, make sure you write these numbers down and keep track of them. If your interested in finding out what some good numbers are for this please post a comment. If you are curious to what the standards are for these basic movements please once again post a comment. A follow on post will be about how we are going to use these numbers and how to help scale workouts if you are unable to do these.
June 27th, 2012 The start of a new life
This post was intended for the 27th obviously. I was in the hospital for a couple of days with the baby, so here it is:
So today I welcomed the treasure of my life. At 13:05 or 1:05pm for you non -military folks my wife pushed out my daughter Sienna Rene Smith. She weighs 6 pounds 4 ounces, is 18 inches long and is my little Spartan baby. I know this may be biased, but not all babies are actually cute, even though people say that EVERY baby is cute. She is actually PRETTY, like GORGEOUS! No joke, I was legit worried about making a joke to my wife if my daughter was not so cute, but she is! So thank God, because that saved me a smack down Jaime style. In case you wondering what that consist of, I can’t tell you or you would probably call the cops. So, I want to take some time to Thank God for my little girl, thank my Wife for carrying her for 9 months, our family for all the baby stuff, love and support and all my friends. You have been amazing and made this whole experience amazing. We love you all and we love our little girl and hope to introduce her to you all soon.
A list of things your wife will say in labor.
1) I don’t give a crap what the doctor says, I’m not going home and I will get those drugs.
2) I’m never having another kid.
3) Seriously Talon! Shut up!
4) In case you didn’t hear me the first time, SHUT UP!
5) Can I have my drugs yet?
6) I’m never having another kid.
7) (Post Epidural) This is so easy! I will have more kids for sure.
8) This isn’t as bad as Youtube made it seem.
9) I can’t feel my bum.
10) Why does everyone have to stare at my hoo-ha(wife’s word for her private parts)?
5 things you shouldn’t say to your pregnant wife
A list of things you probably shouldn’t say to your wife when she’s 9 months pregnant. Notice: I did not say ALL of these things to my wife, but may have learned the hard way on a few.
1) Make a me a sandwich
2) I can’t wait till you get your figure back.
3) If your breast don’t stay that large, I’ll get you a boob job, the only time your failing with two a’s.
4) Man my stomach hurts!
5) You sure you want to eat all that? Feeding you is expensive.
Still Working!
I am still working on the website! I am currently working on having a WorkOut Blog with health and diet tips and a location for some user responses. Give me about a week or so and this will all be up and running. I am going to have some extra work done. I appreciate the patient and support. The reason for the website will be out soon : ) .
