8/30 Power Training; ME Lower (5 Weeks)

1A) Protyazhka Combo 3x10
2A) TKE-Average Band 3x50
3A) Squat
Bar x10
135x10
236x10
326x10
*add briefs
416x5
506x3
*add suit, add 150lbs chains
596x3
686x2 = 836lbs @ top
4A) Sumo Rack Pulls (1st pin)
236x2
**add 150lbs chain
416x1
506x1
596x1

**This was all we had time for again this week but it was certainly plently. We hoped to drag sled as well so possibly tomorrow.  Big Shane had a huge day today with a squat of 506x2 and a bit of help at the top, and also a huge deadlift of 506x3! Nice work brother!

 The weight felt better on my back this week and I feel better about my CNS getting ramped up for circa max next week. I also felt more comfortable about my depth overall today. Lastly, working toward establishing an opener with straps up will be priority over the next two weeks. Optimal sleep just isn't in the cards right now so I am doing the best I can with lunch break cat naps and trying to get to bed as early as possible. Hopefully everything comes together in the end.

Ed Kinsey - PSM Barbell, Training for AWPC Worlds Sept. 3-4

8/29 Power Training; ME Upper (5 Weeks)

1A) Bench Press
**add roller
Bar x20
95x10
135x10
185x10
225x8
275x6
315x6
365x4
**add shirt, 1.5B, remove roller
405x2
455x2
**add wraps, 1/2B
495x2
545x2
545x2
**add light short bands, remove 1/2B
545x1 (missed lockout)
2A) Incline Bench 225x10 315x6
3A) Elbows Out Ext 3x10
3B) Bent Over Row 3x10

My little man in action.."lifting weights like dad". 

8/26 Power Training; DE Lower

1A) Protyazhka Combo 3x10
2A) TKE-Average Band 3x50
3A) DE Squat 8x2 @ 385 + Choked Heavy Band
4A) DE Ex Wide Deadlift 8x1 @ 387 + 100lb chains 

Not a good sign when the DE work feels heavier than the ME work earlier in the week!! Glad the weekend is here.. 

Jo Jordan - Team EFS

8/25 Power Training; DE Upper

1A) DE Bench 8x3 @ 135 + Doubled Light Bands
2A) Low-Incline DB Press 2x15
3A) Weighted Pullups 3x10
3B) Weighted Dips 3x10
4A) Weighted Pulldowns 2x20

Crossfit The Club

TrainSCG Lower Training 082311

8/23 Power Training; ME Lower

1A) Protyazhka Combo 3x15
1B) TKE-Heavy Band 3x30
2A) Squat
106x10x2
146x10x2
236x6
326x5
**add briefs
415x3
**add 150lbs chains
506x3
596x2
686x1 = 836 @ top
3A) Deadlift
247x2
337x2
427x1
**add ≈ 150lbs chains, not quite all way off floor @ top
517x1 ≈ 667 @ top
607x1 *missed lockout

I was surprised how heavy everything felt today. I had a different outcome envisioned but that's the game. Will keep after it and hope for the best next week. Thanks boys, that was a huge day! 

Shane Prescott

8/18 Power Training; Upper Deload

1A) Bench Press 5x5 @ 225
2A) Incline DB Press 2x20
3A) Band Tri Ext-Light Band 3x50
3B) Close Grip Pulldown 3x20
4A) CG Bench Press 2x25 @ 135

8/16 Power Training; Lower Deload

*Deload
1A) Cambered Bar Squat to 356x6
2A) Cambered Bar Good Morning 2x20
3A) Rack Pulls 2x15
4A) Sled Drag 3x40 yards
5A) TKE 2x20
**Also did a ton of stretching and some foam rolling this morning. 

John Welbourn & Crew - TTMJ

8/15 Power Training; Upper Deload

1A) 3-Board Press to 365x6
2A) Incline DB Press 3x20
3A) Elbow Out Tri Ext 3x12
3B) Band Pullapart 3x12

The Old West

ASEA, LLC. - Thank you

Today I met with Bruce Call and Troy Brazell of ASEA, LLC. I was able to see their beautiful office and meet a few of the nice folks that work out there. I was very impressed with the positive environment and the many smiling faces when I was there. These fine gentlemen showed a genuine interest in what I am doing as an athlete, and what I can do to perform better. They are interested in gaining more data and knowledge on the performance of their product in different performance-based physical arenas. ASEA has developed a product unlike any other I have seen. It relates to the repairing, and replacement of cells in the body through redox signaling molecules. The best thing about the product is the body already makes these molecules, ASEA just enhances, and replaces it's ability to make more, so it's very safe. Thank you to Bruce and Troy..I look forward to my relationship with you gentlemen! 

8/9 Power Training; ME Lower (7 Weeks Out)

ME Lower - 7 Weeks Out
1A) Low Box Squat (14")
Bar x10
add Light Bands≈85lbs
146 x8
236 x6
326 x6
add Strong Bands≈200lbs
416 x3
416 x3
506 x2 ≈ 791lbs @ top
2A) Sled Drag @ 215lbs x3
3A) Band Pull Down 3x30

**Wow, felt heavy today. Definitely fatigued though, and the box was low! Could not get my hips loose.

Lindsay Hassell-CFTC

Weekend Competition!

I will be helping a buddy out this weekend performing as a judge at a team competition at his Crossfit Gym.  We need more competitors and want you to compete if you are at all interested.  It is team based, and a friendly atmosphere. 

Come meet some new friends and join a team of fellow fitness enthusiasts.  If you are interested please email or call/text me.

8/8 Power Training; ME Upper

1A) Bench Press
*add foam roller
Bar x20
95 x10
95 x10
135 x10
185 x10
225 x10
315 x8
*add shirt, 2-board, remove roller
455 x3
545 x3
*add 1-board, wraps
545 x3
*remove 1-board
545 x1 (missed touch)
585 x1 (missed touch)
585 x1 (red lights at lockout)
2A) Incline Bench Press 3x12
3A) Half Weighted Dips 2x12
3B) Chest Supported Row 2x12

**Felt a little off today.  I could not get the stars to align quite right. I touched in the shirt but was too fatigued by the time I did to lock out the weight. More than anything, it was good to know that I'm handling the weight and I am now starting to touch every so often. The shirt is getting really tight due to my weight gain, and therein lies most of the problem. I will have to really work through that as I gain more weight.  I was at 256 today and hope for another 20lbs over the next two months.  

Had an awesome time with my little man over the weekend. Here is his first fish ever! Love him more than anything..

8/2 Squat Training

8/2 Power Training; ME Lower (w/ Jack Briefs)

Warmup
Pullapart Squats 2x30 yards
TKE 4x30
1A) Cambered Bar Squat
Bar x10
125 x10
165 x10
255 x8
345 x6
*add 150lb chains, briefs
446 x3
536 x3
626 x3
*add wraps
716 x1 = 866lbs total @ top
2A) Rack Pulls (Sumo) 4x6

Wow, what a day. We had a full crew this morning and all came ready to work.  Of the 5 of us, 4 PR'd by quite a ways, 2 of which hit big milestones. Also, I squatted in the Jack Briefs for the first time and the performance was but a hair better than the Ace Pro but the fit was incredible. These just happened to fit perfectly for the weight i'm at right now. I could not be happier with the Jack, I'm very pleased.  I will post video later tonight.

8/1 Power Training; ME Upper

1A) Bench Press
*add roller
Bar x20
135 x10
225 x6
315 x3
**add shirt, add 2-board; remove roller
475 x3
**remove 2b, add 1-board, wraps
545 x3
585 x2
**remove 1-board
655 x1 (missed touch)
**remove wraps, shirt

315x12

2A) Bent Over Row 3x12
2B) Skull Crusher 3x12

Awesome training day aside from the gym being 117 degrees with 99% humidity. I'm starting to experience some shoulder problems again and will have to take steps to alleviate it. I don't think it affected my strength today but i'm plenty sore now.