Colin Jenkins

Rest Day 3

On Friday, I will be traveling to my home up north in Santa Cruz to attend the CrossFit Football Cert. Man I wish I had done crossfit as training for football!

11/30

Push Press; 3 x 5 sets; rest 180 sec b/t sets

+

For Time:

5 Rope Climbs

20 GHD Sit-ups

4 Rope Climbs

20 GHD Sit-ups

3 Rope Climbs

20 GHD Sit-ups

2 Rope Climbs

20 GHD Sit-ups

1 Rope Climb

20 GHD Sit-ups

rope climbs: touch 16ft target. feet allowed.

ghd sit-ups: alternate hands touching ground and footpads.

post wod fuel: 40g prot/60g carb

eat a balanced PFC meal 45-60 min after post wod fuel

8:00am:

Push Press - 155, 175, 185, 195, 205

Rope Climb/GHD Sit-up WOD - 17:41

Sleep: 6.5 Hours

Fatigue: Medium-High

Stress: Medium

Yesterday's Food: No veggies, no fish oil.

Push press felt strong and I can go more next time. Spent a good amount of time focusing on the dip and it felt strong as I moved up weight. Rope climbs and GHD sit-ups were extremely difficult as my grip was shot from yesterday's 100 c2b pull-ups and 50 power snatches. Still recovering from GHD sit-ups on thursday, so they were pretty slow as well. 

11/29

part 1:

A1. Front Squat @ 30X2; 5, 4, 3, 2, 1 reps; rest 10 sec

A2. Chest-to-Bar Pull-ups; 20 x 5; rest 240 sec

B. GHD Raises @ 2020; 12-15 x 5; rest 90 sec

Rest 6+ hours

part 2:

for time:

50 power snatches @ 95#

post wod fuel:

part 1 - 40g prot/30g carb

part 2 - 35g prot/50g carb

eat a balanced PFC meal 45-60 min after both post wod fuels

part 1 @ 7:00am:

A1. 255 x 5, 275 x 4, 285 x 3, 295 x 2, 310 x 1

A2. 20, 20, 10+5+5, 12+4+4, 13+4+3

B. 15, 15, 15, 12, 12

part 2 @ 2:00pm:

Time - 3:43

(video coming)

Sleep: 6 Hours

Fatigue: Low

Stress: Low

Tempos helped a lot with my front squat. I was really able to focus on keeping a straight bar path and getting in position to allow my quads to do most the work on the way up. 310 came up very easily. The c2b pull-ups were not feeling great this morning (way too much pie and cookies last night). I used the traditional kip as I am still giving time for my shoulder to completely heal. 

I tried using a higher butt position for the power snatches to place more of the work from the 50 reps on my hamstrings. While this positioning makes for a less efficient lift than a low butt position, it keeps your quads from frying out. That strategy worked well. I got 20 straight off and from there just did the best I could. When I got to 50, I wasn't sure if I was done or at 45, so I did 5 more to be safe. Luckily I had it on video and was able to look back and see I did 55 reps. 

Rest Day 2

There are many difficulties and problems with being your own coach. Not being able to see and correct your own movement patterns is one of the biggest. But another huge problem I see among those who don't have another coach is that they tend to let themselves as an athlete influence themselves too much as a programmer. 

If a coach has your workouts programmed for you, it very easy to follow them. If you coach writes 7 rounds, you do 7 rounds. No questions asked. But when people program for themselves, they tend to question and change things last minute. If you program 7 rounds for yourself and feel like toast after the first 3, you may start to think: "maybe I should just do 5 today". 

It is thoughts and actions like that which destroys your original intentions as a programmer and slows down your progress as an athlete. I have seen this happen on so many occasions to coaches at other boxes, friends, and myself. If you have to be your own coach, you need to be able to separate yourself as a programmer from yourself as an athlete. You need to follow a plan. If something is off in a workout, make note of it and fix it next time you sit down as a coach. Do not make last minute changes as an athlete and let it become a habit.

In other words, when you program, you need to know exactly what the fuck you are planning, as far as energy systems, skill development, and volume, so that you as an athlete can have complete confidence in what you are doing everyday. Everything you will feel, every discomfort that will pop up, and every mentally tough portion of a workout should be known, calculated, and if possible, visually prepared for. There should never be any "wow, this took longer/shorter than I thought" or "that was a lot harder/easier than it looked".  Surprises are a sign of a novice.

The easiest and best way to avoid this major problem is to find yourself a good coach who understands and has reasons for everything they have you do. Every athlete should have a coach. There are almost no great athletes out there who are not under the direction of at least 1 coach. 

If you cannot find a coach, do the best you can. Ask lots of questions, track lots of data, and prepare to make lots of mistakes. And most of all, do not let yourself as an athlete influence yourself too much as a coach.

11/27

7 X:

200m Row

10 SDHP @ 95#

15 Burpees to 8ft target

rest 3 minutes between rounds

post wod fuel: 40g prot/60g carb

eat a balanced PFC meal 45-60 min after post wod fuel

8:00am:

round 1 - 1:34

round 2 - 1:39

round 3 - 2:10

round 4 - 2:18

round 5 - 2:15

round 6 - 2:20

round 7 - 1:59

Sleep: 6.5 Hours

Fatigue: Medium

Stress: Medium - Low

SDHP were unbroken on rounds 1, 2, 3, & 7. Burpees and rowing got progressively slower, being the slowest on round 4 and then speeding up as I regained my focus. I wanted to cut this one down to five rounds after I started, but I got a hold of myself and accepted the fact that no matter what, I would get through the entire workout. 

11/26

A. Power Clean + Power Clean + Split Jerk; 1.1.1 x 5; rest 180 sec b/t sets

B. Wall Balls; 30 Unbroken to 10ft target x 3; rest 60 sec

B2. Double Unders; 40 Unbroken x 3; rest 60 sec

C. GHD Sit-ups @ 2020; 20 x 3 sets; rest 90 sec b/t sets

post wod fuel: 40g prot/40g carb

eat a balanced PFC meal 45-60 min after post wod fuel

9:00am:

A. 185, 205, 225, 235, 245

B1. Unbroken for all 3 sets

B2. Unbroken, 3 failed attempts, Unbroken

C. Unbroken

Sleep: 7 Hours

Fatigue: Medium

Stress: Medium

Rest Day 1

If you haven't read or heard about the controversial events surrounding the Black Box Summit I attended in Austin over this past weekend, you can read about it here and here. 

The Black Box was undoubtably the best CrossFit related function that I have ever attended. And I have attended many CrossFit functions including the level 1, level 2, endurance, nutrition, mobility and recovery, and olympic weightlifting seminars, as well as the Norcal qualifiers, 2008 and 2009 CrossFit Games. The Black Box was so informative and inspirational, I truly feel privileged to have been able to attend it. It will do more to improve our training, our community, and our business more than anyone can fully realize at this point.

Freddy Camacho, owner of CrossFit One World, resigned as a trainer for Certifications immediately after the event because of how much it inspired him to make One World the best affiliate it can be. I believe everyone coming back from that seminar felt the same way. Inspired and passionate about going back home, and doing whatever it takes to make their facility as great as it can be. 

Based on my experience and witnessing the events unfold this past weekend, I believe Robb Wolf's and Greg Everett's account to be VERY accurate. This is an extremely sad day for CrossFit (maybe the worst week in its history), and hopefully it is a wake-up call for them to start getting their shit together. We'll see how they respond (and they need to respond soon), and I hope for everyone's sake they don't make the situation even worse than it already is.

That being said, we are not HQ. And while I am loyal to CrossFit.com for all the opportunities they have given me these past 3 years, my biggest loyalty is to our own athletes here in Ventura. Our methods, service, and community will continue to improve, and the unfortunate actions of HQ will not change that one bit. 

Change is ugly, but necessary. Hopefully this whole ordeal will lead to a better, more open, CrossFit.com

11/24

A1. High Bar Back Squat @ 30X0; 6-8 x 5 sets; rest 120 sec

A2. Dips @ 40X1; 2-3 x 5 sets; rest 120 sec

B. AMRAP Knees to Elbow in 30 sec x 3 sets; rest 30 sec b/t sets

C. GHD Raises @ 2020; 12-15 x 4 sets; rest 90 sec b/t sets

D. CoC work + sand ext. work

post wod fuel: 40g prot/40g carb

forgot to eat a balanced PFC meal 45-60 min after post wod fuel

3:00pm:

A1. 225, 235, 245, 255(PR), 265*(PR)

(previous best @ 30X0 - 8 x 250)

A2. 20, 45, 55, 65, 85

B. 20, 15, 12

C. 15, 15, 15, 15

D. 5 x 5 sec full grip holds w/ "trainer", extension work w/ sand

*someone came in asking about CrossFit, so I had to take an extended rest before my 5th round of squats.

Sleep: 6 Hours

Fatigue: Medium-High

Stress: Medium- High

Preparation Begins

A1. Bench Press @ 50X0; 6-8 x 4 sets; rest 90 sec

A2. Supinated Strict Pull-ups Unweighted @ 52X1; amrap x 4; rest 90 sec

B1. HSPU w/ thumbs 2ft apart @ 21X1; amrap x 3; rest 90 sec

B2. Kettlebell Swing @ 2pd; 15 x 3; rest 90 sec

C1. DB Ext. Rotation @ 3010; 8-10/arm x 3; rest 60 sec

C2. Anchored Sit-ups; 35 x 3; rest 60 sec

post wod fuel: 40g prot/40g carb

eat a balanced PFC meal 45-60 min after post wod fuel

A1. 155, 165, 180, 185 (5)

A2. 11, 7, 6, 5

B1. 9, 8, 7

B2. Unbroken

C1. 10, 10, 15

C2. :39, :40, :45

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BlackBox: learning more in 3 days than I have in 3 years of school