Colin Jenkins

CFE + CF

Part 1:

3 X 1 Mile Run; 3 minute recoveries

Times - 6:18, 6:33, 6:51

Rest 4 Hours...

Shoulder Press, Find 1-Rep Max

200 (PR!)

(previous best - 195)

post wod recovery 1: 30g prot/60g carb

post wod recovery 2: 30g prot/0g carb

Chest-2-Bar "Fran"

Chest to Bar "Fran"

Time - 4:43 (PR)

(previous best - 6:18, 2008 CrossFit Games)

I didn't have it in me to push this one to where I know I can take it (sub 4:00). Thrusters were unbroken and chest-2-bar pull-ups killed me. 

Goal For Next Time - 3:45

High Bar Back Squats

High Bar Back Squats: 5x3 (240 sec recoveries)

295-295-305-315-315

Rest 5 minutes

Max Pull-ups - 38
(personal best - 42)

Following Greg Everett's advise, today was my first time trying high bar back squats ass to grass style. I definitely am a little too posterior dominant (weird huh?), as I keep trying to stick back my butt to take the work out of my quads and onto my hamstrings when driving up out of the bottom of the squat. It doesn't help that my right quad is uber-tight!

Max pull-ups were short of a PR but I  expected they would be as they kind of got tossed to the side during my weight gain. I will be steady working at getting them up. I really need to get them into the 60+ range before any qualifier events.

Goals For Next Time: High Bar Back Squat - 3 x 325
                               Max Pullups - 43

CF + CFE

Part 1:
5 Rounds For Time:
25 Hip Extensions
30 GHD Sit-ups

Time - 12:05

Rest 3 Hours

Part 2 (CrossFit Endurance):
8 x 200m Sprint, 90 second recoveries

Times - :36, :31, :32, :33, :31, :33, :32, :33

Felt strong on part 1. Did all hip extensions unbroken and for most rounds split the GHD sit-ups into sets of 15/5/5/5. I was pretty taxed for the sprints but I was able to recover fairly well between sprints.

Goals For Next Time: Part 1 - 11:20
                               Part 2 - Same times with 60 second recoveries.

"Valid criticisms of a fitness program need to speak to measurable, observable, repeatable data. If an alternative to CrossFit is worthy of our consideration it ought to be presented in terms of distance, time, load, velocity, work and power related to movements, skills, and drills. Give me performance data. CrossFit can be scientifically and logically evaluated only on these terms.

Criticisms of any program by summonsing exercise physiologists, dead or living, or triangulating a programs tenets vis-a-vis other programs and theories takes the discussion conveniently from the real to the theoretical where neither logic nor science can explore meaningful assertions about or devise tests of a programs strengths and weaknesses. Criticisms misplaced so seem to always come with the trappings, language, and style of science. Those least inclined to allow for scientific analysis are regularly given to scientific jargon, citing authority or studies, and ad hominem attack."

- Greg Glassman (CrossFit.com)

Pacific Coast Group WOD

In Groups of 4 For Time:
160 Kettlebell Swings (53lbs)
400m "Airplane" Run
160 Pull-ups
400m "Group Chain" Run
160 Jumping Squats
400m "Singing" Run
160 Push-ups
400m Partner Carry

Time - 25:04

Crazy WOD, cool people, fun times. Having a competition like this definitely got me moving with more intensity. I'm just lucky I got to carry the "A"-Train for the 400m Partner Carry, who only weighed about 120lbs!

Lots'O'Jumps

3 Rounds For Time:
24" Box Jumps, 50 reps
185lb Deadlifts, 21 reps (pronated grip)
Pull-ups, 30 reps

Time - 19:42

I felt really good and controlled on this one. I broke the deadlifts into sets of 7 and pull-ups into sets of 10 (sets of 5 for the 3rd round.) This was a brutal one but it was such a good balanced workout, I really enjoyed it. I will definitely be seeing this one again sometime in the near future.

Goal For Next Time -17:30

200 Club!

Snatch, Find 1-rep Max

210 (PR)
(previous best - 190)

That was probably my best, most focused workout session of all time! A 20lb PR is huge!! I even got 215lbs locked out over my head a few times, but had trouble coming up out of the squat and kept dropping the bar behind myself.

Also, I weighed myself today and I now weigh 175lbs. I think the paleo diet is eating away at my milk fat...

Goal For Next Time - 215lbs

Early Morning WOD

10-9-8-7-6-5-4-3-2-1 For Time:
135lb Power Clean
Chest-to-Bar Pull-up

Time - 13:16

Grip fried out very quickly and made the c2b pull-ups very hard. There is so much room for improvement of workouts like this for me that I really just have to continue this process to get a hold of my weaknesses.

Goal For Next Time - 10:00

Getting Dialed: Mobility and Maintenance (Part 2)

The second thing that needs to be addressed is the development and maintenance of complete biomechanical function. Maintaining optimal range of motion and keeping  muscles from getting tight not only plays a legitimate role in efficient movements, but also can accelerate recovery.

I am still learning more and more about trigger point, but the more I learn and practice, the better I feel and more recovered my body is feeling. I definitely have many tight areas which contribute to some very inefficient movement patterns which limit both my performance and recovery. If you think the foam rollers are painful...wait till you try these trigger point tools...they work very well!

Also to keep my focus on is a method from PNF to help create functional length in tight muscles (such as my right quad, and left hamstring, and hips!) Creating better range in these tight spots will improve consistency in my performance. Time to get stretching!

1 Mile TT

For Time:

Run 1 Mile

Time - 6:00 (PR)
(previous best - 6:17)

I'm very happy with my 6 minute mile (I tried to sneak my foot in the door at 5:59 but I was a hair too late.) My running form definitely started to break down as I tried to push myself faster towards the end, and I think there is much more room to improve.

Goal For Next Time - 5:45