Week 1, Day 3

Rest Day

Week 1, Day 2

Warm Up
30 Push Ups
10 Squats
50 Sit Ups
5 Pull Ups

Gymnastics Holds
Front Lever(Tuck): 26(s) 22(s) 12(s)
Back Lever(Tuck): 12(s) 25(s) 23(s)


Strength

Squats:
(2)135#
(1)140#
(1)145#
Working Set
(3x5 150#)FAIL!!! At the last set, rep 4, hip pain became to much and had to take a knee and get out from under the weight.

Bench Press:
(3)135#
(1)140#
(1)145#
Working Set
(3x5 150#)

Deadlift:
(2)155#
(2)165#
Working Set
(1x5 175#)

Cool Down:
5 Skin the Cats
5 Ring Dips
5 Ring Chin Ups
5 Ring Pull Ups

How It Felt:
I’m going to call today “The Split.” Not because of any times, but just due too how the workout felt. It’s been 3 weeks since I’ve been uninjured enough/not sick to actually do a workout. Although it felt really good to be back in the gym, I started my numbers low but still felt them.

A combination of sickness, bad diet, and atrophy have caused my numbers to decline, at least that’s the only thing I could come up with. Despite feeling like a pussy, pardon my French, it felt really good to back in the gym and even though it was kicking my ass, I’m excited for Friday’s workout.

Reasons for Failure:
My ankles and knee did not hurt, although my knee did feel a bit stiff. My hips on the other hand popped while I was doing sit-ups and my left one gave out while I was squatting. Dehydration and bad diet had a big role today in how I felt during the workout and in my numbers.

Questions/Thoughts:
I think I’m going to switch out the Back Lever progressions in the Gymnastics Holds for Planche Progressions. It’s a more core influenced workout, not to mention the fact that the Planche is ten times better then the Back Lever anyway. I plan on taking an Ice Bath today, would that suffice for a couple of days or should I ice everyday, because I really don’t want too.

Week 1, Day 1

I missed today's workout, although I did throw it together at the last second. My initial plan for my first week back was to just relax and rest up. This was a little frustrating because that would be another week of missed workouts, so maybe I could get away with just upper body.

So the new plan is to carry out what I can without using legs until my knees and ankles feel better. Even then, I think I'm going to start at lower weights so as not to overstress the joints. I'll probably have to start icing more frequently as well.

Today should have been a Metcon.

5 Ring Dips
5 Pull Ups
5 Handstand Pushups

5 Sets for Time.

Understanding The Name and The Purpose

In order to keep up with the active lifestyle Ive chosen, while simultaneously being able to perform in my profession it was necessary to develop a plan that would allow me to achieve and maintain a physical level that, while not superior in a single aspect, would give me a better then average ability and overall physical prowess then my peers.

Specific Considerations:
Profession
Surfing
MMA
Parkour
Adventure Racing
Marathon Training

Balance
Agility
Speed
Strength
Endurance
Skill

These are the core fundamentals I believe are key to maximum performance in the above listed activities. In no particular order, each one of these is vitally important and must be nurtured otherwise significant gaps will arise and overall physical prowess will suffer.

In order to successfully hit all key areas, the following plan has been developed:

Mandatory Workouts:

MetCon(2) T,S Afternoon
Strength(3) MWF Afternoon
Speed(2) MW Morning
Gymnastics Holds(3) MWF Afternoon w/Strength
Acrobatic Work(1) TH Evening
Fighting Skill(5) M,T,W,F,S Evening
Endurance Run(2) T,S Morning
Athletic Activity(1) S Anytime

Sundays will be a complete rest day, with Thursdays being only Acrobatics work.

Diet will become increasingly important throughout this venture, at the moment, I weight in at 168 lbs. The goal will be to gain two pounds and reach a stable weight of 170. Until reaching 170 lbs. I will consume 5000 calories a day, once I've reach 170 I will drop to 4000 calories.

Rest will be 6 hours at night with 2 hours during the day every day. If this is followed there should be no problems with reaching and maintaining the goals set out for by this plan.

GOALS:

1) Advanced Level Athlete(Crossfit Skill Stand)
2) BASSES achieved.

"Apprentice of everything, Master of nothing."