Run Day

11-20-09 WOD

4x800 rest as needed

3:21.8, 3:05.8, 3:07ish, 2:58.3

I didn't want to take a long time so I only rested 3 min between runs. I was a sprinter in high school and a hurdler in college so to me a 1:1 rest ratio is short. Three minutes rest is an eternity for endurance guys. This workout was tougher than I thought it would be. I was hoping I could just run it relaxed and be able to run sub 3:00s. Well, it took four tries to break 3:00 and I was definitely feeling the effort after. I'm hoping that by the next time I run this workout my times will be hovering around the 2:30 mark. I'll probably give myself a lot of rest between efforts next time. Its hard to do but I love to sell out on runs like that.

Strength

Shoulder Press 5-5-5-5-5

75,85,95,95,95

My forearms are killing me! They were aching before the presses, but now there throbbing. I thought I was going light, but my arms are still wiped out from wednesday's muscle-ups. My strength (especially upper body) is currently my greatest weakness, so my programming includes a "strength bias". I want to be strong enough to do any WOD that they throw at us as rx'd.

Rest Day

So I am doing my own programming. Usually it is my belief that it's generally better to have someone else do your programming, because it's so easy to tend to programming what you like instead of what you need. But, I need practice with my programming, my wife and I have been accepted to start an affiliate and hopefully we can complete the necessary details with in the next few weeks to make it official. So I am my own ginny-pig. Our schedule will follow a 3 on 1 off 2 on 1 off pattern. We like this pattern best because it's easier for clients to stick to than the 3 on 1 off and the midweek rest day gives the clients a needed recovery day.

Athlete Profile: Jon Akers

Jon Akers

Age:37

Height:5'8"

Weight:160

DOB: 06/16/72

Place of birth: Raleigh, NC

Started CrossFit: April 2009

Lives in Clovis, CA

Fran: 6:55

Cindy: 14

Helen: 9:49

Grace: 13:43

Fight Gone Bad: 256

Deadlift: 345

Press: 120

Back Squat: 270

Snatch: 100

Clean and jerk: 155

Max Pullups: 37

Favorite WOD: Helen or Jackie

Favorite lift: pull-up/deadlift

Least Favorite WOD:

Least Favorite Lift:

30 Muscle-ups For Time!

11-18-09 WOD

30 muscle-ups for time

56:37

Today was an exciting day for me. Before today I had only done a total of 17 muscle-ups. So to be able to complete this workout was a great accomplishment. My muscle-ups are ugly, I let my arms get too wide as I'm pulling and I often get stuck with right arm out to the side. Its hard to complete the muscle-up when one or both hands get away from your body. Luckily I'm good at kipping so I can launch myself high enough to overcome my technical deficiencies. I was also able to get two muscle-ups in a row without letting go of the rings, the second one was the ugliest one I've done and the hardest to finish. In an earlier post I posted a video of my first muscle-up. I believe that that one was both the easiest and technically the best one I've done.

This is a shot of our garage gym. My wife Rosanna is practicing her muscle-up technique.

Tuesday, November 17

Morning technical work

Split Jerks- starting at 115lb working up to 155lb

Today's WOD

Four rounds of 50m lunge walk and 50 sit-ups

15:57 as rx'd, legs not anchored on sit-ups

Lunging happens to be one of the few areas that I'm good at, but my sit-ups are slow. I was checking out the comments on the main site for this workout and found out my time was slow. I have a lot of work ahead.

Monday, November 16

Monday Run

Run with the dog

Monday's WOD

Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

It was late when I did this workout. To save time I had the brilliant idea of doing one set a minute, starting low and increasing the weight by 5lb each minute. I used the tabata timer on my ipod touch. I forgot that the reps increased with the change of exercises. I kept on pace through the push presses, then thankfully my ipod died. So I took my sweet time on the push jerks.

SP- 85, 90, 95, 100, 105, PP- 110, 115, 120, 125, 130 PJ- 5x135

The shoulder press weight was too light, the push press was good and the push jerks were tough.

Preparing for the 2010 CrossFit Games

Today I am officially declaring my intent to compete in the 2010 CrossFit Games. I guess it’s no big deal since I am an unknown and no one reads this blog. I will use the blog as my motivator, it will help keep me accountable for my workouts. Over the next 3 to 8 months I will post my workouts and any thoughts that I have on CrossFit matters.