Training: 5/16/2012

Training:
Mobility Tests
+
A1. DB Split Squat: 3x8-10 @ 3030; rest 90sec b/t legs (BW,15,20)
A2. DB Back Extensions: 3x8-10 @ 2012; rest 90sec (20,25,30)
B. Step Downs: 2x20-30; rest 60sec b/t legs
C. OHS (light): 2x5 @ 4311; rest 90sec (75,85)

Notes: Split squats felt a little different and definitely opened up the opposite hip when doing them.   Felt it in the quad and noticed I had to focus to keep the knee from collapsing in.  Back extensions felt good.  I focused on squeezing my glutes to extend the hip.  Step downs burned!  Quads were screaming after these.  Had some ankle mobilization earlier in the day so it definitely helped my OHS.  Only thing stopping me was my left thumb, which is still not fully healed after being dislocated three weeks ago.  Need to start rehabbing it on my own.

Training: 5/15/2012

Training:
15min Gymnastics Practice
+
A. DB Row: 3x4-6 @ 31x1; rest 60sec b/t arms
B1. Powell Raise: 2x4-6 @ 3030; rest 75sec
B2. DB Cuban Press: 2x4-6 @ 4010; rest 75sec
C1. Trap 3 Raise: 2x4-6 @ 2012; rest 75sec
C2. DB Ext. Rotation: 2x4-6 @ 3030; rest 75sec

Notes: First official day back to training.  I was doing some maintenance stuff over the last two weeks but today I started my program.  I also got off my cleanse today and started eating real food again.  Yes sashimi and steamed veggies is real food.  Also started my glutamine protocol as well today to heal the gut.  


All movements felt okay but my left side is a bit weaker and I  have a bit of pain on the top of my left shoulder right now.  More of an annoyance than anything, but it effected the way I could move the weight.


Itchy to get back into the swing of things.

Alaska

My account the Upper Dewey Trail System:

The hike started at an old gravel train track which had been there for over 100 years.  The wooden rails ran far into the distance until they faded into the horizon.  Looking up, I could only see a steep incline covered in tall green trees and rock, smoothed down by glaciers that had been in the area hundreds of years before.  I slowly made my way up to the first trail that led to The Lower Dewey Lake.  It was an open trail dense with foliage and smooth paths.  After passing the lower lake, a loud rushing sound filled the air.  It was a large stream running down hill filled with jagged rocks and ice cold mountain water. Water so clean you could bottle it and get $3 a pop for at Whole Foods.  

                                                                                       

I began my assent to the Upper Lake.  The trail began with a sign, "Upper Dewey-2 Miles."  The lower trail system was smooth but steep, this was a completely different beast.  The incline was about 35 degrees and the switch backs led to tight corridors that had been created decades before.  In the distance was a constant "hoo, hoo, hoo."  Surely it was an owl somewhere in the distance, but you could not quite locate where is was for the echoing through the cliffs and trees made it nearly impossible to zero in on.   

Up and up I went, head down looking at the unstable terrain in front of me.  Looking up to see what was ahead was just long enough for you to lose your footing and slip on one of the slick pieces of rock under your feet.  Periodically, when the trail would smooth and flatten slightly, I would stop and look out away from the mountain.  This was truly a reward.  Across the mountain was the inlet that we arrived in and passed that were parts of the great mountain system.  Tall peaks covered in thick white snow standing there unchanged, just as they were thousands of years before.  Well before man had come to the area. 

I continued to climb what seemed like forever until I hit the first hints of snow on the trail.  In certain spots the snow blocked the trail completely, forcing me to move along the steep sides of the trail, or trek directly through the cold wetness.  The trail eventually gave way to complete packed snow, and this is where it became dicey.  The snow had faint tracks stamped on top that were easy enough to follow, however, the deep snow gave way periodically, sending you onto your face, and you leg into a three foot pack of ice and snow.   Undeterred, I continued to climb, sometimes on my hands and knees, but always forward and up.  I eventually came to a clearing where there were very few trees and there were open gaps of untouched snow.  I sat down for a minute to gather myself, and to look out at nature.    

 I had travelled as far as I could on the tracks that were left behind by others.  I now had to choose where I wanted to go.  I continued on up the mountain until I came across some tracks again, only this time, they did not look human.  Wide, round tracks lay in front of me, stomped down by something big and heavy.  They looked pretty fresh too.  At this point I decided to turn back and head back down the mountain, seeing this as a sign.  It took 45 minutes of downhill running to get back to the bottom of the trail.  At which point the weather had turned it became cold and windy.  The cold cutting to the bone in my sweat soaked clothing.  I looked back up at the trek I had just taken, and I smiled a grin of satisfaction.

Though I did not reach the lake, I had gotten what I had come for:  a journey, and that is truly the reward.  

The Seed

You see, there is no real way of knowing what the water is going to feel like until you jump in.  It was after I plunged head first that I found I had dove straight into a hurricane.  What I thought was going to be rough seas quickly became a white squall that took no prisoners.  I truly have respect for those who survived this weekend.  And I have even more respect for those who came out on top.  Do I fear them. No.  Do I want to throw down head-to-head right now.  Hell yeah.  I will continue to be the athlete who tries over and over to kick the door in, and I will not stop until that sucker is ripped from the hinges.

Thinking back on the weekend, I can look at it two ways: 1. this sport is stupid, it destroys your body, and I have no business being here, or 2. I have been exposed.  The weaknesses that I worked on in the offseason were not tested.  And moreover, the weaknesses that I didn't work on, got tested...over....and over......and OVER again.  I like the second option.  It is time to get back to the drawing board and make things right.

I have already begun to plan for next year.  First, I must get back to full health.  This was forced upon me last June when I had double ankle surgery, but now I am in control of getting my joints, gut, and mind healthy.  Next on my list is posterior chain strengthening.  I am sick and tired of getting crushed by lower body pulling.  I am sick and tired of having my back seize up when I do high rep deadlifts.  I have to train this weakness.  I cannot be afraid to fail in training.  And if I do, I know I am not meant for this sport.  Lastly,  I need to improve my CP endurance.  Even if you lack absolute strength, you can still excel in this sport.  I have to be able to get back on the weight over and over again.

I said at the end of last year that I was committing to this sport for 4 years. This was only my sophomore season and I have improved tremendously in my first two years.  In this sport, you cannot judge your success by the results in competition since there are just too many variables.  I have to have faith in the process.  I have to continue what I have been doing: learn from your mistakes, try to have fun when possible, don't obsess over things you cannot control, and most of all keep my swagger on full and do things my way.

This weekend I set out to find how far I was willing to go to achieve my goal.  After dislocating my thumb, having my back seize up, giving everything I had for all 5 workouts with a big ol' smile, I know that my goal will be attained.  Plant a seed.  Water the seed.  Give it sunlight.  Stare at the seed. Sing to the seed.  Give the seed food.  Water the seed.  Curse the seed.  Apologize to the seed.  We try to control all variables, but there is one variable that we cannot control and are too stubborn to admit it: TIME.........  You have to remind yourself, the seed just takes time to grow.

The Ocean

It has been about 5 weeks since entering The Dunes.  I have taken the time to sharpen my skills and prepare for what is to be the most difficult journey yet: crossing The Ocean.  There have been ups and downs during my training in The Dunes, but I have learned from all of these experiences and my self-actualization has grown.  I have learned who I am as a competitor.  I can honestly say that I am in the best shape of my life.  Everything around my training has been meticulously crafted to my exact needs.  There are no doubts here.  "What ifs" are not in my vocabulary.  


Now all I need to do is walk up to The Ocean, look deep into the grey-blue murky abyss and tell it something as I dive deep into its infinity, "I have worked hard.  I have sacrificed, and I am ready."  If The Ocean decides to allow me to cross, good.  If it says no, even better.  For anything worth having, is worth fighting for.  I don't want this to be easy.  It will hurt for sure, but that will pass.  I need to remind myself of that when the pain is at its worse.  I want give every inch of my being to cross this ocean.  Only then will I learn the truth.......am I willing to give everything to achieve my goal? 


And if it's not good enough, and The Ocean spits me back out, no matter.  I will come back again and again until I bridge the gap between this side and the other.  Until I have taken what I want.  


"It is for us to pray not for tasks equal to our powers, but for powers equal to our tasks, to go forward with a great desire forever beating at the door of our hearts as we travel toward our distant goal.." H.K.

Training: 4/25/2012

Training:
30min Mobility
+
Skills Practice (DB Snatch + Pistols)
+
EMOM x 6min (alternating movments):
15 Wall Balls
15 Toes to Bar
+
3 sets:
60sec Shuttle Run
60sec Rest

Notes:  Warmed up for a good 40 minutes today.  Hit my shoulders, hips, ankles, etc just to make sure I am feeling limber.  Worked through a bunch of pistols to remain confident in them.  I also played around with the DB snatches and those felt better today as well.  Need to think less about it and just grip and rip with my snatch technique.  All movements felt okay today, but I am not feeling "pumped" yet.  I always felt that at this stage in the game it is WAY too early to start geting the gut bubbles and anxiety.  It just takes too much out of you and by competition time, you are shot.  When the "3,2,1," sounds, that's when I want my adrenaline flowing.  

Training: 4/24/2012

Training:
A. Snatch: 4x1; rest 5min (each set preceded by 20 double unders) (185,195,205,215)
+
3 sets @ 100%:
10 Push Press (135)
20 Pullups
200m Row
Time: ~1:21 (faster each time)


Notes: Highs and lows of training.  Sunday I felt like I did not belong at regionals.  Today, I feel like I can't be stopped.  Got the okay from my doc that it is only soft tissue inflammation and nothing structurally wrong on Monday and my knee felt better today.  Still feels a little funky but when I warm up, it's fine.  Needed to get my swag back and there was no better opportunity than slamming some bars after snatching a 10 lb. PB.  Couple notes: 1. make sure to keep grip light on jump rope. 2. allow elbows to come forward on re-rack of push press.  Push press felt good, as did the pullups done on our slick bars just to build some confidence for this coming weekend.  This is my second to last workout, and I needed a good one.  Definitely feel better today.  Have to keep the momentum going into this weekend.

Training: 4/22/2012

Training:
2000m Row
20 Hang Cleans (225)
Time: 16:33 (only completed 17reps)

Notes: Third day of training in a row.  Body is definitely feeling it from the last couple of days of heavy posterior chain work.  Back was very tight and sore getting out of bed.  Had a small meal after I woke up and then headed over to the gym.  Warmed up with a 1k row (intervals included) lower back mobility and then built up to a heavy double hang clean.  Planned on pacing the row at an avg. of 1:52.  First half was done in 3:40 and second half in 3:58, picking up cadence and easing off the throttle over the last 30 seconds so I could get right off the rower and get to work.  I decided to wear a belt for the hang cleans since it was already fatigued.  Weight felt very heavy today.  Last couple of days have really added up.  Hit hang cleans for singles for the most part, stringing together a few doubles.  Missed a bunch of reps as I was either catching it forward, or unable to stand up out of the hole.  Legs are just beat.  This does not bode well for my confidence in this event.  No matter, I will be recovered on Friday.


Unfortunately, after I was done I realized I tweaked my right knee.  Medial side feels like a joint thing with plenty of popcorn like clicking.  Going to rest and ice this afternoon see if it's any better tomorrow.

Training: 4/21/2012

Training:
10 DB Snatches (100)
15 HSPU
3 Muscle Ups
20 Pistols (alt.)
150' Farmer's Walk (100/h)
20 Pistols (alt.)
3 Muscle Ups
15 HSPU
10 DB Snatches (100)
Time: 11:54


Notes: Low energy today.  Yesterday's workout took it out of me.  Plus my back is pretty fried.  Took about 45minutes to finish my warm-up working on hips, low back, ankles and shoulders.  The DB snatches were a concern for me going in.  I was able to do them the other day at the gym, but I didn't know how I would feel after all the deadlifts yesterday.  Snatches weren't too bad, I just couldn't turn them over quickly.  I am going to work on them some more later this week since there seems to be a flaw in the technique, especially on my left side.  Pistols felt pretty good today even though my hamstrings were sore.  I tried kipping all the HSPU and went unbroken on both sets.  Muscle ups felt fine, as did the farmer's walks.