Sunday, September 26, 2010

Colorado Here I Come

video
The USAW/CrossFit Oly meet is this weekend in Colorado Springs. I have been preparing for a while, working a lot with coach Burgener up here in Bonsall. I go to coach B's house, its only about 30 min away from here. I was nervous the first time I worked with him. He has an enormous presence and I love the level of focus and intensity that he is able to bring out of me. It has been a privilege the way I was welcomed in his home, treated like family, and a gift to encounter such a good coach and friend. He likes to remind me that the weight I squat everyday (450 and more) is what his son Casey can snatch.

Day 109
315
415
455

Day 110
315
415
455

Snatch Balance
225
255
275
295
305
315
330

Day 111
315
405
455
475 x3

Row 2k 6:28

Day 112
315
405
455
475x3

Snatch
177
199
221

Day 113
315
405
455

1 mile hill run

Day 114
315
406
460

Day 115
405
455
475

Row for max split/ 1min rest x5
1:12
1:10
1:09
1:10
1:11

Read about Amanda at amandaredmiller.blogspot.com video video

Sunday, September 19, 2010

I Am In Solana Beach, Ca. And I Will Coach You Some CrossFit For FREE!!!

I just moved to North County of San Diego. I moved in with my lovely girlfriend Glory, and I am opening a new Crossfit box...CrossFit Solana Beach. It's a dream come true to be out here. Cali is paridise and I am getting a chance to do what I love, coach crossfit and travel around on the HQ staff....and squat everyday. I am getting it all kicked off by offering free crossfit classes at my box to anyone who is interested in learning how to throw it around!
Check us on Facebook at Crossfit Solana Beach
Also http://crossfitsolanabeach.wordpress.com for more info or email:
info@spartantrainingnyc.com

Day 99
315
455

Day 100
315
405
455

Oly work with coach B
Jerk footwork x 100 reps
5x3 Jerk at 255

Day 101
315
405
455
475

5 kb snatch (2 pood)
5 stones to the shoulder 175
Run across river
15 burpees

5 rounds

10:02

Day 102
Front squat
315
405
455

15 snatch (135) rest 2 min
X 3 rounds for slowest round:

31 sec

Day 103
315
455

Jerk from behind the neck
255
275
295
315
335
347

1 mile run 6:07

Day 104
315
405
455x3

Tabata box jumps
Tabata pushups

Day 105
315
405
455

Day 106
315
455
475x3

Then max wall ball reps with 30lb med ball unbroken
50 reps

Day 107
315
455

Deadlift 3x5 (585)
hspu max reps x5
21
18
15
10
10

Day 108
315
455
475

1k row 2:59

Read about Amanda at amandaredmiller.blogspot.com

Friday, September 10, 2010

How I defeated Rob Orlando this week and why it may or may not effect him for the rest of his life

This week was awesome! I was on a road trip training montage up the California coast with Rob Orlando, David Millar, Dave Castro and master producer Sevan as we stopped and had throw downs with monsters such as Kristin Clever, Jason Khalipa Joey Warren, JC Nessa, and Bill "that guys pretty good" Grundler. We hit over 10 workouts in 4 days including a killer met con at the ufc's famous trainer, John Hakkleman's house, and even tossed it around in the ring with some of his fighters. We had a nice blend of workouts ranging from bar muscle ups to 185 lb snatches for reps. We ran the great hill in aromas with sandbags, 2 rep max ohs, 500lb wheelbarrow uphill races, 110 lb d-ball throws for 100 yards, and a killer east coast vs. West coast team chipper at the end. And by the way also back squatting every day. Of the 10 workouts I had 3 first place finishes and 3 last place finishes...so if we are going by victories alone, I took the crown on this trip. Unfortunately Crossfit isn't about being dominant in some things and average in others, but performing very good at everything. So by that standard I would have to give the crown to Rob, but I just like antagonizing him. This trip was unbelievable, with some sick workout times and people ripping through workouts, finishing within inches of each other. All and all a great workout adventure and bonding experience with the bros.

Day 95
185 lb snatch x5
185 lb walking lunge 10 steps
3 rounds
Then 20 burpees with a touch

6:22

Backsquats
315
455

Day 96
225 backsquats 20 reps
5 rope climbs
30 box jumps
1k row
20 tire flip jumps

7:30

Metcon 2
2 pod swing x20
50 du
Dolly walk 70 ft
20 bodyweight jerks
Bearcrawl 70 ft

315
455

Metcon 3
9,15,21
135 snatch
40" box jump

7:30

Metcon 4
205 power clean
100 meter sprint
6 rounds every 1:30

Day 97
315
455

Uphill 500lb wheelbarrow 100 yards
100 du
100 sledge hammer hits with 40 lb hammer
110 lb d-ball uphill throw 100 yards

Metcon 2
Fight ufc fighters

Metcon 3
20 ghd wall balls
30 pushup
40 barbell ohs
50 pull ups

6:20

Day 98

400 meter sandbag run
10 mu
400 meter run

Test 2
2 rep max ohs
315 lbs

Team chipper
2 man team does
20 power clean
40 burpees
20 thrusters 155lbs
40 box jump
20 hspu
40 wall ball

Backsquats
315
455

Read about Amanda at Amandaredmiller.blogspot.com

Sunday, September 5, 2010

Post workout recovery part 1 ( Protein drinks)

Hydrolyzed whey protein is a top seller these days. Many people purchase it because it is the new protein supplement on the market and then there are those who purchase it for specific purposes. For the sake of this conversation we will discuss it on the grounds of post workout nutrition. This may confuse certain people when they see a variety of adjectives in front of the word protein (ie. Weight gainer, meal replacement and recovery) As such, it becomes important to understand and describe the various differences between proteins before making the requisite purchase.

A Brief Word on Protein

Contrary to popular belief, not all whey protein is identical. In fact, not all protein is identical as there is also soy protein in addition to the milk derivatives whey and casein. The reason for such a lack of understanding of the variety and complexity of protein is that most people understand protein in its natural state. That is, they realize beef, chicken, beans, etc all are proteins and deliver the requisite proteins the body needs. People often do not realize that different types of protein supplements have different processes within the human body. Hydrolyzed whey protein provides one such unique purpose and process.

What is Hydrolyzed whey protein?

Hydrolyzed whey protein is a type of protein found in infant formula and medicinal protein supplements that have recently found its way into common store bought weightlifting protein supplements. Basically, on the microscopic level, these branch chain proteins are broken down into many smaller segmented peptides. This makes hydrolyzed whey a very quick digesting protein that gets into the system quicker than other proteins (ideal for post workout nutrition). It also limits the chance for allergic reaction. Hence, the reason it is used in medical and infant products. Needless to say, the sales of hydrolyzed whey protein have been quite solid and continue to sell well

Not all proteins are not created equal. I have had a good experience since I started using hydrolyzed whey as a post workout recovery drink. First of all, I can handle taking it. Often times I feel nauseous after a workout making real food, not a good option as my appetite is gone. I have tried the milk or chocolate milk thing but it almost always fucked with my gastrointestinal system. I use progenex recovery mix and I recommend it highly. Since I started taking it last spring my strength numbers have all gone up and I feel pretty good as well. My deadlift went up from 610-680lbs, squat went up from 475-550lbs, and my overhead went from 285-340lbs all while maintaining 2:30 fran time. I started using the stuff because the company was supplying Rob Orlando and I free bags and let's be honest, I would rather not pay. That aside, I have not come across a protein that I have had better results with, and if I do...I would definitely recommend it to you.

Day 90
315
405
455

Day 91
315
405
455

Muscle snatch
135
155
175
195

Hang power snatch
175
195
205
215

Day 92
315
405
455
475

Linda: 24 min

1.5 mile hill jog: puke

Day 93
315
405
455

Day 94
315
405
455

Ohsx3
255
275
295
315
335

Read about amanda at amandaredmiller.blogspot.com

Wednesday, September 1, 2010

Kenetic Chain part 4: Strengthening the Mid-Line Through the Strongman Yoke-Walk

Midline stability is a common theme taught in crossfit. Simply put it refers to a fixed and braced position of a nuetral spine wedded to the pelvis. If you stand up straight and put one finger on the sternum and another on the top of the pelvic bone, this distance would represent your midline stability. If the distance between those two points changes at any time while moving, you have compromised your midline stability. Midline stability and bracing the spine are things we do during almost all activities that move a large load, a long distance quickly. (See kenetic chain part 1 for why.)

The yoke is a fairly simple implement that involves a long straight base that is loaded in front and behind the lifter with a large thick crossbar that is picked up out of the quarter squat. Picture a loaded barbell welded to the wrack with an even load infront and behind the bar. A makeshift (chain yoke) model can be made with 4' chains hooked on to the ends of the bar, with the weight hanging at the botton of the chains. The weight is picked up out of the quarter squat and carried for a distance.

Why is the yoke king when it comes to training the midline? The word yoke refers to the area of the body around the rear delts and lower traps. This is where the weight baring occurs during a yoke carry. You will not find another implement that can load and apply force through the axial skeleton more than the yoke. A 400lb male back squatter can typically carry a 600-700lb yoke. The skeleton operates at it's strongest through neutral joint positions. The yoke requires very little flexion or extension of at any joints. You are merely performing a very hard isometric hold at the core while allowing your feet to move in quick little steps underneath you. It is an unbelievable tool when it comes to bracing the spine.

The opportunity to load that skeleton with that much weight is a huge stimulus for core strength, which is the limiting factor for most lifts ie. People that can leg press 800 lbs and back squat 225lb. The weak link in the chain is the core. The lower body can produce far more force than the axial skeleton can translate. The body will only produce as much force as can safely be translated. It is part of our brains involuntary survival mechanism. Training this weak link has transferability to all activities of power.

For these reasons the yoke is a good tool to warm up with prior to any heavy days or days with a concentration on the midline. By waking up and getting a huge motor unit recruitment around the core, you can develop the kinesthetic awareness to engage the supporting musculature in bracing the spine during more dynamic movements of lesser load.

Here are some examples of programming ideas:

Coupling prior to strength work:
Yoke carry to max weight 50'.
Backsquats 5x3

Yoke workouts with metabolic responses and midline concentration:
Knees to elbows/ttb x15
Yoke carry 100'
Ghd back extension x20
10 min amrap

Yoke carry 50'
Deadlift x 10
Weighted Ghd sit-up x10
5 rounds for time

Chipper:
yoke carry
Tire flip
Farmers
Sledge
Keg lift

1 min on 1 min off x3 rounds

Day 83
315
405x3
460x3
480x3
500x3

Front squat 125lbs x10
30" box jump x 10
pullups x10
10 min amrap

6+1rep rounds

Day 84
315
405
455

hspu work

Day 85
Front squat
315
405
455

Split Jerk
225
245
265
285
300
315
330
340

tabata pushups: 18

Day 86
315
405
455x3

Hang Muscle Snatch
135
155
177
199

Hang Power Snatch
177
199
215
220

10 ttb
20 back extension
50 DU

5 Rounds for time

Day 87
315
405
455

4x 400 repaeat
1:12
1:10
1:14
1:11

Day 88
315
405
455
475


Day 89
315
405
455

Death by snatch 95:
13+6 reps rounds

Read about Amanda at amandaredmiller.blogspot.com