Earning your carbs

Good article on clean eating, paleo, and nourishment for energy system specific athletes -
Earn Your Carbs

The author, John Welbourn, is a 10 year vet of the NFL and creator of Crossfit Football.
Although many of you that know me personally know I have a love-hate with Crossfit, I really enjoy John's takes on training.

Check out his blog or Crossfit Football Homepage for more info.

That past couple days have been a little different with the training.

Yesterday I went back to one of Edmonton's top gym's Spark Sport Conditioning for a heavy lift-sprint combo. It looked like this.

120530

Heavy clean and Jerk

Started off with 5 reps at 185, worked up from there, and finished with a 1-1-1 at 235 with 30 seconds rest between each C&J. Not my PR....but we did some hard sprints stuck in between the lifts which kicked me in the knickers.

I'd explain it more but I don't want to give away the magic that makes Spark's programming special. We have enough cookie cutter gyms out there and crossfit-ra-ra gyms that are so lame with their programming they have to revert to stealing other coach's programs. This is because their weekend certification didn't teach them how to progress an athlete....I'm sorry....going to stop there.

Today's workout I just focused on a heavy singles for a close grip bench press.
Tried hitting the stairs after but legs were shot. Got 5 sets in and had to pull chute and get a big dinner in me to recharge.

120531

Close grip Bench 135x5, 155x3, 175x3, 185x2, 195x1, 205x1, 215x1, 225x1, 235x1, 245x1.
Ring rows 3x12

Conditioned with 5 sets of stairs.




Have to end off with this 'cuz it's gold! Gold, Jerry!

Boxing Coach