An Email with a Friend
That is Freaking awsome. I am proud of you. Didn’t you just feel 100x better afterwards. There is a sort of “High” that comes after knowing you just pushed your body to the limit and lived to tell about it. That’s what I love about training. It never lies to you. A mile is always a mile, and 200 pounds is aways 200 pounds. It is streight foward. You can always trust the weightroom. Its my safe place, where i go when the world is BSing you, you can go to the weightroom and it will always tell you the truth.
Now for you to truly see how much of a nerd I am. Why did you do it? What made you push yourself harder today then the last time you trained? These are things you need to think about. Most people don’t and thats why they always fail, why they give up on “getting into shape”. You have to have an objective, a goal, a purpose for all of it. Getting in shape is not a purpose or a goal to training (I say training, because workingout is what 40 year old women do to feel good about themselves). Getting in shape is a result of achieving your goal or purpose. After you set your goal you have to have a plan of attack. How are you going to achieve this goal. What steps are you going to take. Your plan must have carry over. What your doing needs to relate to what you want. IF your goal is a 6 min mile your not going to spend all of your time lifting and no time running, just like if you goal is a new deadlift total you wont get there by running you have to deadlift. The next step is Follow Through. You have to do what you set out to do. In the end you will reach your results
But to help you understand a little better here is my goal, plan, follow through and hoped results.
Objective- To increas Strength in my squat and deadlift, while increasing work capsity and metabolic conditioning to prepare my body and mind for the demands of a fire fighter.
Plan Of Attack- 9 day cycles that include 2 pure strength sessions (1 squat, 1 DeadLift). 2 pure Metabolic conditioning (Metcon) sessions. 4 strength/metcon hybrids training sessions. and 4 cardio (running) based sessions. and 3 rest days (this is very important so the body can recover and meet the demands of training)
Follow Through – Here is my last 7 days of training
Wednesday 2/6/08
AM
Deadlift
8×3, worked up to 3 rep max
PM
3 rounds for time
21 1arm snatchs (right arm)
21 Pullups
21 situps
21 1arm snatchs (left arm)
21 chinups
21 situps
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Tuesday 2/5/08
Rest Day
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Monday 2/4/08
AM
30 run
PM
Front Squat
10,9,8……1
Pullups
10,9,8……1
Standing Press
10,9,8……1
Was able to finish in just under 20 min at 19:42
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Sunday 2/3/08
AM
run at 10.0mph as long as you can, walk for 2 min repeat for 30min.
Distance-3.47 miles
PM
Deadlift
5×5
Chinups
5×5
Bench Press
5×5
Do all three in a round with no rest between exercises. Rest 30 sec after third exersice is complete then repeat.
I am trying to build up my strength while I am tired. Working with heavy weights and little rest.
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Saturday 2/2/08
Rest Day
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Friday 2/1/08
AM
Front Squats
8×3
PM
10 95lb Thrusters
10 Pullups
20 Burpees
As many rounds as possible in 20min
It embarrasses me to write this
3 rounds, 10 thruster, 10 pull-ups 17 burpees.
Crossfit is kicking my butt, and I am going to be a wrecking machine because of it.
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Thursday 1/31/08
AM
Run for 10.0 mph as long as a i can, then walk for 2 min. Repeat for 30 min.
DISTANCE- 3.36 miles
PM
Deadlift
185 x10,9,8…3,2,1
Pullups
BW+2.5 x 10,9,8…3,2,1
Dips
BW+12.5 x 10,9,8…3,2,1
Results- Hopefully an increase in overall strenght to be able to pick up fallin objects and injured people. Increase work copacity so i can do mulitple fires in one day. and increase in lean muscle mass, increase in lactic acid threshold, decrease in body fat so i look good 
