for the next three weeks all work completed at insular gym will have originated from and have been programmed by CFJAX. their day to day efforts are now mine.
in an effort to strip away potential excess and focus solely on the quality of work put forth during each session, i have decided to temporarily put my personal experimentation on hold. this, in turn, should result in an increase in the resources of time and energy that have recently been strained to the point of depletion. ideally these commodities will reach and surpass their previously experienced levels resulting in rejuvenation, leading to increased levels of progress.
i've determined that i'm currently susceptible to the trap known as self preservation. often going unnoticed until it's too late this problem is one that, if not headed off early, can bring any ones progress to an immediate halt. it's become too easy to perform work without the mandatory levels of effort and commitment required to make regular gains.
i'm not ready for maintenance mode.
the time demands of insular gym have been deemed a primary culprit, resulting in less time for proper recovery and other valuable and important interests. therefore, for the next three weeks, posts to this site will be few and far between. as much as possible without actually being there, i want to fully experience the pain and destruction of CFJAX. from previous experience i know that i'll need all the rest i can get. spare time for thoughts or reflection beyond posting my results and limited comments here and at cfjax.com will intentionally be restricted.
it's time, bring it on JAX, let the fear of the unknown commence...
9 comments:
day 1 - tue, 11.3.10
push press for 1rm
then,
burpees x 10
knees to elbows x 20
double unders x 30
air squats x 40
178bw. 195. 2:48. rx.
i've never tested for a 1rm push press before. never even thought to try...
funny, this is working already.
day 2 - thur, 11.4.10
"VIPER"
3RFT
95#/65# hang power snatch x 5
overhead squat x 10
double unders x 25
1min rest
3RFT
115#/75# hang power clean x 5
push press x 10
double unders x 25
2min rest
3RFT
135#/95# hang squat clean x 5
push jerk x 10
double unders x 25
subtract 3mins from total time for score.
178bw. 23:40. rx.
probably should have scaled this one to 75/95/115. need to work the all aspects of the snatch on a regular basis. cleans felt good. ohs were stable and push press / jerks went as expected, broken into 2 sets each round. double unders started out in sets of 2 and 3 but i finished the last 3 rounds with all 25 unbroken. late night (10pm) workouts after a long day suck, especially this one.
day 3 - fri, 11.5.10
177bw. rest. rx
ran out of time on the day and decided to skip jax's set of all out 5min efforts.
day 4 - sat, 11.6.10
squat clean for 1rm
3 x 400m run
max recovery between efforts
score is highest clean and fastest 400
176bw. 220pr. 1:19. rx
chalking this one up to technique on the clean. i doubt if i'm any stronger in the movement but have definitely been studying the sequence, filling in the gaps.
runs went ok. wanted to get to the track but decided against it so i had to turn around at the 200 mark.
1:19 / 1:19 / 1:20 - pretty far from my track pr of 1:06
a good day overall.
day 5 - sun, 11.7.10
179bw. rest. rx.
looking forward to finding out what i'll be doing tomorrow. it's strange not being in control of it or knowing what's coming. could be anything.
day 6 - mon, 11.8.10
"ACTIVINSIGHT"
back squat
max reps @ 80% bodyweight in 2mins
3min rest
80% 1RM x 3
2min rest
max reps @ 85% bodyweight in 1min
3min rest
85% 1RM x 2
2min rest
max reps @ 90% bodyweight in 30secs
3min rest
90% 1RM x 1
178bw.37.20.12.140.150.160.235.250.265.rx.
cooled down with 2 rounds of:
500m row(easy), 400m jog
day 7 - tue, 11.9.10
177bw. unscheduled rest.
soreness from "activinsight" was spreading and overtaking the lower half like wildfire. "boz" looked like fun but i ended up going to bed at 8pm. resting for 10 hrs and catching up on some much needed sleep.
day 8 - wed, 11.10.10
177bw.plan b,30 mu for time.9:28PR.rx
fully intending on fighting off the devastation that has fully set in from monday i headed outside to tackle "boz". as i began to warm up and started to work the squat snatch it quickly became apparent that the mission would be aborted. full on pain has taken over my glutes, quads, and hams with a little lower back soreness. i'll wait. what to do then? something from jax if possible. wait, i have some goals yet to take care of in the next 6-7 weeks before this year is history. upper body feels good, here we go, muscle up.
day 9 - thur, 11.11.10
177bw.rest.reassess.
this may not work, at least not in the way i had originally intended. more analysis of the situation is needed. a potential conclusion has been reached and possible change of course is being considered.
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