WOW!!!

I just first want to say to everyone that you all are making huge huge strides. I am so excited when someone gets their first pull up, muscle up, good clean, snatch, push up, or whatever it is. It fires me up and I know it fires you up as well. You all have it in you to be great and do anything you want to do not just in the gym but out there as well. There is not one person I do not have faith in whenever we put a workout up. You guys are all well rounded people and crossfitters that words cant really explain it. You guys put in the hard work everyday and you get what you put in which equals SUCCESS!

I saw people this week getting their first no band kipping pull up and you know who you are and I love to see that, now you get off the crutches and never return! I love it when I can see things like that because it shows me how much work you all have been putting in. I also saw people pulling huge weight for the deadlifts. Not to put the guys down at all but the ladies you all were pulling huge numbers after that run. Congrats to everyone who put up PR's. And everyone else who I didn't witness I have heard good things.

Lastly I want to say thanks to my team. ZachR, Addi, Reba, Greg Mo, you all have motivated me to another level when it comes to the workouts. There is no way I could do what I have done without you guys picking me up. Today was a great example of that. I was nervous today, because I know my strengths and weaknesses and high rep anything is my weakness.
The Workout
75 squat cleans 155/100
150 toe to bar
150 box jumps 24/20
75 thursters 132/98
35 muscle ups
150 burpees
150 DU's
300ft walking lunges w/33# weight
32:45

Thanks greg for the help on thrusters, burpees, and whatever else you made up for, you are a amazing athlete and make people work harder. Reba and Addi my god you ladies are an amazing duo from the games to today still cant say enough. I love you guys and it just makes me want to get after again in 2010. Lets strive for top 1 spot next year:). Anytime you all want to team it up again i am ready. Peace im outta here.

getting back on track

Thursday 6th
15 situps
15 lunges
150m run
AMRAP 15 min
10 rounds plus 15 situps and 6 lunges

Friday 7th
LINDA!
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5BW (265)
Bench Press BW (177)
Clean .75BW (132)
36:45

Didn't push this one too hard but I think if I EVER do this again do not be fasting before it. It was tough!

Weekend- weddings and injury good rest time.

Tuesday 11th
Over head squat- tired 15 BW
174# 9reps
155# 5 reps
110# 10 reps

Probably not a good one to try after that weekend, yikes.

Than couple hours later ZachJ and I did the 29 complex. I subsituted wall balls for lunges due to the foot.

Ball Slams 29
Wall Balls 20
Situps 29
Wall Balls 20
Situps 29
Wall Balls 20
Ball Slams 29
7:08

First things ZJ and I said was "why did we do that again?"

Thats it, we are doing the final team wod on friday morning so I think I am going to also put in some heavy work and rowing today to try to mimic how i would feel with a rest day before the final WOD like the games. Well it should be interesting.

DO YOU WANT TO GET BETTER?

Just like Ricky said on the blog, I wanted to extend an invitation to people at CrossFit Omaha or outside of CrossFit Omaha to improve their fitness. I just want to let people know they have the option to work with me one-on-one to improve on their weaknesses or fine tune their strengths. I have been personal training up at CrossFit Omaha for awhile now and have been personal training overall for about two years.

I know some people want to work on strength more so they can do the heavier weights when it comes to those workouts, or I know everyone wants to improve on some specific movement. With what I can bring to you is a specific and thorough direction in how to get there.

My main goal in life is to get people better at it, and if I can help with the health and fitness side of your life I want to do whatever I can to get you there. There is nothing we can't go over in these sessions, so if you or someone you know would like my assistance feel free to email or call.

If you and someone from the gym or outside the gym want to work on something together we can also figure out a group rate if you want that option.

Email- jon@crossfitomaha.com
Phone- 402-699-1463

Nope thats not it

Wednesday 5th
100 pull ups for time.

Wore the 20# vest and did Chest to Bar.

10 min cut-off

85 reps

My hands hurt

Saturday 1st

Team WOD
Thrusters
198
210
232
237
Then...
Max Reps
OH Squats 88#'s 27 reps

Sunday
Team WOD
Amanda Brei and Jon Day 2x2 sand V-Ball tourney
0-6 in pool play
then..
tourney time 2nd place overall .

Monday
Rest

Tuesday
Squat Clean Thrusters
10-10-10 (110-132-154)
Power Clean & Jerk
10 (169)

7 rounds
10 Box Jumps
10 Pushups

Wore 20# vest for this one
5:59

Thats it!

Update

I have been writing my workouts down in a book lately, so I have neglected to post them up on here. I am finally starting to feel better about my workouts since california and getting back to my diet. today was the first in awhile that I had my ol confidence about a workout. I think i might start doing two a days once and awhile, i did the other day and it was tough but i liked it.

WOD#1
Deadlift 3x3
70% - 280
80% - 320
90% - 360
Hip extension 5x12
Toes to bar 5x15

WOD#2
Team workout
2 rope climbs
5 tire flips
7 burpees
9 30" box jumps
11 Med ball cleans
13 jumping ball slams
15 K2E's
200m run
2 Rounds

Those two were fun that day, i raced ricky for the last 200m run and I was pretty sure i was going to throw up afterwards, it took me at least an hour to recover from that one.

Thursday 30th
Chest to Bar "EVA"
800m run
30 KB Swings 2 pood
30 CTB Pull ups
5 Rounds 40 min cut off

3 rounds completed with 800m run and 18 KB Swings.

Friday 31st
5 rounds
6 power snatch 132#
9 tire flips
11:10

Best Times of My Life

Well I didn't know it could get any better than Denver. I sure was wrong. The CrossFit Games was the best experience and one I will never forget. i mean I hope it is not but if that was my last time there I gave it my all and enjoyed the 3rd CrossFit Games. My goal is to keep getting back there with the affiliate team and hopefully someday I can make it as an Individual. My vision of how good you have to be and be so well rounded has def changed. I know now you cannot just hope your strengths will come up in the workouts you have to be so well rounded in each aspect of fitness. I love CrossFit and this was the best decision I have made in my life to join in on this community.

I have never engulfed myself in anything like this, and it has made me a better man in all aspects of life. I have started to train for next year and I like what I have been seeing. My confidence in my lifts is where I want them to be but my strength needs to improve to back up my confidence. There are certain aspects of my fitness i also need to work on and I will choose workouts periodically that hit those challenges.

I also love the direction that the gym is taking as well. The members seem to be bonding on a whole other level and involving the new members faster and making people comfortable. I love that. I hope that continues and I know it will. I am now keeping a detailed journal of my eating and workouts so hopefully it will help me progress in better eating habits and knowing what each workout was like for future reference. Well im getting sleepy so im out.

Long time

Well I have been away from posting for awhile. Not sure why but I need to catch up. I haven't really been writing my workouts down either, which is very out of the norm for me. I have been doing a combination of CFFB workouts and CFO WODs and other things that I decide to do to work on my weaknesses. I have been feeling pretty good in workouts and I need to start toning it down a bit because my body is not feeling as good as it usually does. This weekend will probably consist of high volume and long workouts. I may just stop working out on monday and just stretch and be active throughout the week until the games.

I couldn't be more excited for the games but there has been a lot on my mind this past few days. The passing of Eric a client of ours has effected me more than I ever thought it would. I remember taking him through a couple of his one-on-ones and remembering that all he could really talk about were his kids. He was always smiling when he talked about them during those one-on-ones and he made me smile with him. Everyone who knew him knows what I am talking about. He worked hard and never complained, and you couldn't live your life better if you follow that. He will never be forgotten around here or outside of this place.

"Eric"
5 rounds 5 thrusters

I loved the workout but wished I never had to do it.

Hello again

Well just got done with Clean and Jerk Max and Jackie.

C&J
252

I wanted 257 but just couldn't get myself to do it. Im happy tho.

Jackie (C2B)
8:45

Endurance needs to improve in rowing and thrusters but pull-ups felt good. Well got 4 workouts in, in two days so im tired. Peace out people!

Diane + 5k= sore ass + back

Well decided to do Diane yesterday and then at night after work ran the 5k. This was not very smart move the run was tough.

Diane
21-15-9
Deadlift 225
HSPU's
6:33

Hit a wall with the HSPU's in the end of the second round and third and could only do one at a time.

5k
28:34

This one sucked I ran a route around my neighborhood that was 3.2 miles. The uphill versions of the run just destroyed my back. But you know I always need work on running so whatever. Well I know the times not good but its something to get better at. Well thats all I got so I am going to to Clean and Jerk today and maybe something else. Peace

A little catch up

Well its been awhile and I got catch up on my training. I have been really busy lately with being out of town and work being busy and trying to put some training in there.

Friday June 12th
CFFB WOD
15 Clean & Jerks 155 lbs
Sprint 1 Full Gasser
10 Clean & Jerks 155 lbs
Sprint 1/2 Gasser
5 Clean & Jerks 155 lbs
Sprint 1/2 Gasser

Hour later did:
300m Run
20 Wall balls
2 rounds - 3:28

You know I dont remember the exact time with the CFFB, thats the trouble with putting up my workouts so late. I wanna say somewhere of 7 mins or so Im pretty sure. I was supposed to do a 1/4 of a gasser at the end but my stop watch was back at the gym so I had to to a 1/2 a one to get my time. I need the extra running!

Saturday June 13th
Rest Day
Wedding Day for a friend
Dancing
3 hours

Not a bad time my legs were feeling it the next day.

Sunday June 14th
Ill explain this debacle of a WOD after I write it down.

WOD
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans - 50# DB
Lunges - 50# DB

Well I was combining to different WODs of the previous week and thought it was one of them we did before. I combined the KB Swings and Lunges WOD with the Hang Squat Cleans and Pull ups workout. I didn't time this one but I was so confused why it was taking me a long time cuz i remember peoples times being pretty quick and then found out I was doing something a little more LEG dominate than I was supposed to. I be stupid. Well I can always use the leg work.

Monday June 15th
21-15-9
SDHP - 132#
Pullups
200m Run
11:15

It was not a good idea to do two pull movements back to back because my arms were shot after the first round. I almost puked in this one, happy about that because either I was pushing myself in this one (which i hope was the deal) or my food was not settled (which I dont hope it was).

Today
WOD
3 Pushpress of 154
5 inverted rows
on the 2 min for 10 mins

then,
WOD
300 meter run
20 Kettle Bell Swings, 1.5/1 pood
20 Box Jumps, 20 inch box
20 Pushups
Walking Lunges, 20 steps
20 DB Hang Power Cleans, 35/20 pound dumbbells
10 Slam Ball Chest Throws, 20/16 pound ball
300 meter run
7:25

Happy with this one, I LOVE WODs with more than 3 or 4 movements. I push myself harder in these I feel, dont know why but Im i do. Well thats all I got. This one was long I hope it fits. Peace out people I got more on my mind for later.

Icy Hot

Im not sure if it was mental or not, but I icy hotted my whole body last night. I didnt smell the greatest but I sure did feel good this morning. I dont really know if that is healthy but it sure felt good. And no I didnt do the running squats i needed another day of rest. Now i feel great!!

Todays WOD
Back Squat with purple band.
2 sets of 2 reps of 198
2 sets of 8 reps of 198

WOD
15 Box Jumps - 24inches red and yellow bumper
15 Jumping Ring Dips - rings at top on my head
3 rounds
5:10

Tuesdays WOD

Not much to say but I think this WOD is good for me.

I like to work on O-Lifts.

Handstand Push ups
5 sets of max HSPUs
Used the parallel bars or elevated bars whatever. Wanted to get deeper in my HSPUs
4 each round couldn't get 5

2 power cleans on the min for 15min
198 for first two rounds and then finished with 208.

I probably could have gone heavier but was not sure how it was going to feel on the 13th and after rounds. I will know better next time.

I think I am going to hit another weakness of mine today. I believe I will try

5 rounds
400m run
50 squats

Not looking forward to this one but I haven't done a workout in awhile without weight.

Mental Toughness

At times things get frustrating and you think you should be able to do more than you actually can. I found that out these past two workouts.

The team workout was a blast and it was the most fun I have had in awhile on saturdays with a workout. I teamed up with ZachR and he is a huge motivator just being on his team. I don't get the pleasure to workout with him as much as I would like but when I do I enjoy myself. We did:

3 power snatch 135
6 SDHP 115
9 burpees
while the other teammate hangs on a bar
4 rounds each

No time but this one got me mentally. I can usually block things out and focus at the task at hand but the hanging on the bar really tore me apart. I felt like hanging there should not have been that bad and for some reason I could not hang on after the first round. Again I thought I should have been able to do more than I can. The snatch/pull/burpees was not bad I thought I flew through it and did it as fast as I could have. Thanks ZachR for pushing me on!

Today I forgot that I was going to be in Council Tuck land all day, but I was able to find some DB's and a Rower. So I did:

500m Row
30 Burpees
10 Overhead - 70# DB's
1 Round
6:36

WOW! Not pleased and I was actually feeling down after this one. I tried to look for an excuse to why I did so poorly in this workout, was it the Hy-Vee buffet I had before this or was it the few drinks I had the night before for my best friends Moms 50th. Maybe but it was my decisions that made this workout harder than it should have been. I know not to drink and to eat a ton of food before a workout, so I couldn't blame it on anything other than myself. But I'm OK with that, because you make your own decisions.

I feel that the past two workouts made me think way too much about my abilities and like I always say if you put 100% in each workout than you cannot complain just know you left nothing behind. You learn from everything you do and I feel that I am becoming a stronger competitor with each workout. I feel better so enough venting.

Change of Plans

Well, i was pleasantly surprised when I was asked to be apart of the games CFO team this week. Of course I said yes, and now my training has begun for that. A little change in what I was planning on doing, but the XFit Football workouts are kinda fun.

On Wednesday I did the ab workout.
3 rounds for time of:
25 Knees to Elbows
50 Abmat Situps
75 Jumping Jacks
16:04 or 14 something like that. I need to work on my situps.

Thursday Rest

Today I did the XFit football workout
Front Squat 3-3-3-3-3
242x3
264x1.5ish i jumped a little too far on this one

100m sprint
7 wt. pull ups (35#)
15 min amrap
4 pull ups shy of 8 rounds.

Thats it and I just want to say how happy I am to represent our gym at the games, and I will bust my ass to show people how things are done in Omaha.

PR's all around

With each day that I see where my strength is I find myself throwing more weight around. I squatted the other day for a 1RM and I never saw myself being able to squat heavy. I was able to get 300# up for my squat. I could not be more excited, this is really really heavy for me and I am happy with that number. Now I just need some leg endurance. The second PR came from my Press. I think my last one was 155 or 160 and now I got up 170 for 1. Im happy with that as well, my shoulders are my strength so I hope to keep getting stronger in that category.

I have been doing some metcons and not timing them, I may do that here and there to see if I notice a difference and how I push myself. Well thats all I got, because I am getting hungry. Peace yall

In da Club

Well last two workouts were Max Deadlift with max strict pull ups.
Deadlift
400#
Strict Pull ups
15

I feel I have done more with pull ups but I will have to look. I know I haven't done more with deadlift so Im happy.

The second workout was Max Push Press and Max height box jump.
Push Press
220
Box Jumps
24" box with 7 reds, failed with adding a green bumper to the top. (54")

Push Press did not feel good that day but you know you got to keep truckin. Now its time for sprint intervals (rest day)!

First Day to 2010

Today was the first step to getting better for next years games. Amanda and I are setting some baselines for some movements so we know where we are at and what weight and reps we are dealing with. We hope to get stronger and for me become a better runner/endurance. Well all I can say is that the regional games opened my eyes and showed me that this is my sport and this is what I want to push myself to do. I know I can be great at this, but it is just up to how hard I can push myself to be as good as I think I can be. It will be great to take this journey with Amanda because her and I have similar goals and ambitions. Well thats all I got for that.

Here is the WOD

1RM Overhead Squat
220
I got to parallel in the squat, I missed it twice to get it overhead. My arms were shakin

Max Reps Pushups
80
This was pretty good, I was shooting for 50 and it just felt good today.

I am going to be on this much much more, for one to track my workouts but again to give myself an outlet to vent and talk about my ideas. Well I want to say thanks for all the support I got from the community from Crossfit Omaha. It was much much much more than I expected and I have so much respect for everyone at the gym and cannot be more thankful.

O yes its coming!!!!

Game time people. I need more sleep and better eat from now until May 16th. I will do both and focus on getting it done. Well thats all I got. I will be back soon


Sunday, May 10th 9:00 PM Workout Announcements
Tuesday, May 12th 9:00 PM Scaling Deadline
Thursday, May 14th 9:00 PM Heat Assignments
Friday, May 15th 5:00 - 8:30 PM Athlete Registration
Saturday, May 16th 7:30 - 9:30 AM Athlete Registration
Saturday, May 16th 8:30 AM Opening Ceremonies
Saturday, May 16th 9:00 AM WOD #1 Start
Saturday, May 16th 2:00 PM Wod #2 Start
Saturday, May 16th 6:30 PM Sunday's Workout
Announcement
Sunday, May 17th 9:00 AM WOD #3 Start
Sunday, May 17th 1:00 PM Women's Finals Heat
Sunday, May 17th 1:30 PM Men's Finals Heat
Sunday, May 17th 2:30 PM Awards Ceremony

Pushing the Mind and Body

I have come to the end of my road with my mental blocks. I am now getting to the point where I am much smarter about my workouts and feeling much better about them. I used to have my mind tell me when to rest or tell me "why the hell are you doing this to me". I am now allowing my body to tell me when to stop. This is a huge transition for me because I am a very mental person and when I can finally take control of my mind anything is possible. I am so humble about each workout and walk away knowing I gave it my all. I have learned so much about my MIND and BODY in terms of workouts and even other aspects of my life. I am more confident in things that I do now and realize that if I can demand so much out of my workouts and career, why can't I ask the same demand in all other aspects of my life.

I know I will be doing this my whole life and I know i will be still snatching when i am 97 years old. Yes 97 i plan on being here awhile. I know I have said this before and I will probably say it again. I never thought I would find what I was meant to do in my life growing up, I was pretty lost until about a year ago. When I was introduced to Crossfit, the door to opportunity opened. I found friends and mentors that I never thought possible, and have learned more than i ever thought from both. I always told myself when you find something that you would do for free, that would be the career for me.

Well another rant about how much I enjoy my life and the people who surround me. But i could never say this enough, THANKS!