Colin Jenkins

3 Year Journey

 

Off The Radar

Thanks for your input everyone. I have decided to compete at sectionals.

Right now, I need to spend more focus on getting my shit together. My training has suffered from a scattered focus and unchecked ego. As such, I will no longer be posting any more pictures, videos, or workout results here. These are things adding to an unproductive mindset and taking away from the focus of what I truly am aiming to accomplish.

Furthermore, I am taking my own advice and have gotten myself a coach. I have never known of an athlete who became great at their sport without a coach. The exception to this of course, has been some CrossFit athletes. I believe this is representative of how truly young the sport really is, and do not believe it is a trend that will last much longer. 

Lastly, I will still be updating this blog with content of some kind. It will become less about me, and more about providing content for you. If there are any topics or questions that you would like covered here or on the CFV blog, email me or post them to comments. 

Thank you for all the support,

-CJ

Rest Day 6 + Rest Day 7

 

If you haven't seen the news, the 2010 CrossFit Games site it now up with information on this year's sectionals and regionals. 4 men and 4 women will be chosen to represent California, Hawaii, and Arizona in Aromas this year. 

I am at a crossroads right now trying to figure out if I really want to compete this year or not. Part of me really wants to compete and fight for one of those 4 prized tickets to the Show. The other part of me is looking at my long term development as a competitive Crossfitter. 

My biggest worry is that if I spend the next 5 months preparing and training around doing well in the sectionals and regionals, do not make it into the Games, and spend 1-2 months recovering from those events, I will have missed out on 7 critical months of training that could have been spent further developing myself for the 2011 or even 2012 Games. I am just not sure if competing this year is the smartest way to go if I want to be competitive long term. 

I need to make this decision before my next cycle starts in 3 weeks. This is going to be a tough one...

12/10 - JJJ

 

 

"JJJ"

For time:

25 Muscle-ups

800m Run

25 Squat Cleans @ 225#

800m Run

25 Muscle-ups

post wod fuel: 40g prot/60g carb (refuel + whey protein)

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

Time - 30:59

Sleep: 7 Hours 

Fatigue: Medium

Stress: Medium

Previous Day's Food: 

6 VMG Tablets,  4000 I.U D3, 10g EPA/DHA, 1 coffee

Paleo + 2 sugar free energy drink + chicken salad spinach wrap

I know Jared would be out doing something fun and big for his birthday today if he were around. I figured I would try doing the same with something I consider fun and big. I really enjoyed the two 800m runs as they reminded me of the last day Jared and I spent together, when we went for a run on the beach. Happy birthday buddy. We all miss you.

12/9

4 X:

A1. Overhead Squat @ 32X1; 4-6 reps; rest 15 sec

A2. Walking DB lunge @ 1010; 6 reps/leg; rest 15 sec

A3. Mixed Grip Strict Pull-ups @ 31X1; 2-3 reps; rest 15 sec

note: alternate hand positions every round

A4. Chest to Bar Pull-ups; 6 reps; rest 15 sec

A5. Kipping Pull-ups; 9 reps; rest 240 sec

note: chin pass vertical plane

B. Powell Raises @ 3010; 8-10/arm x 3 sets; rest 45 sec b/t arms

post wod fuel: 40g prot/40g carb (refuel + whey protein)

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

8:00am

A1. 115, 135, 155, 175

A2. 35/hand, 40/hand, 40/hand, 45/hand

A3. 20, 20, 30, 30

A4. unbroken x 4

A5. unbroken x 3, last set - 6+3

B. 15, 15, 15

Sleep: 7 Hours 

Fatigue: Medium

Stress: Medium - High

Previous Day's Food: 

6 VMG Tablets,  4000 I.U D3, 10g EPA/DHA, 1 coffee

Paleo + sugar free energy drink

I should have started heavier on the overhead squats. 115 was way to easy and I could have done more than my finishing set of 175. My grip limited me from getting the last set of kipping pull-ups unbroken. Felt good this morning after eating well yesterday and getting some better sleep. 

12/8

Row 250m @ 90%, rest 90 sec x 3

rest 7 minutes

Row 500m @ 90%, rest 3 min x 3

rest 7 minutes

Row 250m @ 90%, rest 60 sec x 2

rest 7 minutes

Row 500m @ 90%, rest 2 min x 2

post wod fuel: 30g prot/40g carb (refuel + whey protein)

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

250m Row #1 - 47.8 (damper - 6) 

250m Row #2 - 47.5 (damper - 7)*

250m Row #3 - 47.1 (damper - 8)

500m Row #1 - 1:38.7 (damper - 5)

500m Row #2 - 1:38.1 (damper - 6)*

500m Row #3 - 138.1 (damper - 7)

250m Row #4 - 47.1 (damper - 7)

250m Row #5 - 47.2 (damper - 7)

500m Row #4 - 1:38.5 (damper - 6)

500m Row #5 - 1:41.8 (damper - 6)

*I liked damper 7 best for 250m, and damper 6 best for 500m

** All efforts were with footpad on number 2

Sleep: 6 Hours (terrible quality - kept waking up)

Fatigue: High

Stress: High

Previous Day's Food: 

6 VMG Tablets,  5000 I.U D3, 10g EPA/DHA, 2 coffees

Perfect Paleo!

Rowing is a goat of mine, so today was a good learning experience for me. Pacing was rock solid through all sets except the final effort of 500m where my midline completely broke down. 

Rest Day 5

It is about time to take more responsibility for my own fitness and start focusing on the things that I know will make me better but have ignored because of laziness and impatience. 

Becoming Responsible for my Flexibility: I need to start focusing on making gains in this arena. I have ignored this for myself for too long. My lack of focus here is hurting my performance, and is the root cause to most of my smaller injuries that I have been accumulating.

Becoming Responsible for my Nutrition: My diet sucks. By eating the same exact foods every day, not eating vegetables, and being inconstant lately in my fish oil intake, my performance cannot thrive. I hate cooking so changing my diet up from what I've done the past year will be a pain in the ass, but I can't afford to neglect this any longer.

Becoming Responsible for Taking Care of my Injuries: I know I need to ice, but never seem to get around to doing it. If I want to heal and recover as quickly as possible, I need to be diligent in my icing. 

Becoming Responsible for my Sleep: I sleep an average of 6.5 hours a night. And of that sleep, it is fairly low quality as I'll often wake up a few times during the night. I have been told and lectured on multiple occasions by Robb Wolf and OPT to get much more sleep. This has been hard for me as I do not like to go to sleep early no matter how early I have to wake up. This is huge, because the role it could play in inflammation, recovery, and keeping my adrenals from fatiguing is enormous. 

Becoming Responsible for Perfection: Without a coach, it is easy to lose focus on doing every drill and every movement perfectly. By doing drills half-assed (movement drills, flexibility drills, etc.), I am losing out on potential gain and improvement. I need to strive for perfection as an athlete every single training session, every single day. I need to video myself doing workouts so I can see where I am failing.

Becoming Responsible for My Grip: While I have been addressing this more than in the past, the fact is my grip is still absolutely terrible. During the Football Cert, we had to work technique with a 45lb bar for almost 20 minutes without dropping it and while others were fatiguing hard in their shoulders and back, I thought my forearms were about to explode. It took every bit of will I had not to drop that bar. The captains of crush are helping, but alone are not enough. I need to stay consistent with bar hangs, farmers carries, 1 arm Deadlift holds, etc.

12/6 - CFFB

2 Rounds:

Short Shuttle Sprints - 2 minutes

rest 30 seconds

135lb Power Clean and Split Jerk - 2 minutes

rest 30 seconds

Assisted True Negative Side Leg Raises - 2 minutes

rest 30 seconds

no post wod fuel

11:00am

did not keep track

Sleep: 6.5 Hours

Fatigue: Moderate - High

Stress:  Low

Previous Day's Food: 

4 VMG Tablets,  7g EPA/DHA

not close to paleo+2 coffees

12/5 - CFFB Cert

part 1:

CFFB Back Squat - 3, 3, 3, 3, 3; rest 180-240 sec b/t sets

+

For Time:

9 Deadlifts @ 315#

1 Resisted Band Sprint

9 Pull-ups

6 Deadlifts @ 315#

2 Resisted Band Sprints 

6 Pull-ups

3 Deadlifts @ 315#

3 Resisted Band Sprints

3 Pull-ups

Rest 4+ hours

part 2:

3 x 40 yard sprints

+

Max Rep Bench Press @ 225#

 

no post wod fuels

part 1 - 11:00am

CFFB Back Squats: 135, 225, 275, 315, 335

Dead/Band Sprint/Pull-up WOD: 6:18

part 2 - 4:30pm 

Benchpress: 8 reps

Sleep: 6 Hours

Fatigue: Moderate - Low 

Stress: Moderate - Low

Previous Day's Food: 

6 VMG Tablets,  10g EPA/DHA, 5000 I.U D3, 1 coffee

paleo + gas-station chicken-jerky, 1 sugar-free energy drink

Rest Day 4

Benchmarks

I do not do many of them anymore. But in 20 days, I will do three...in one day.

"Fran"

"Elizabeth"

"Diane"

Exactly 4 hours rest between. Goal is to complete all three in a total of less than 10 minutes.