7/22/13 - hammer/wfd/stone/wob

Training#1 @ 515a

16# hammer x11

49# wfd
*1 turn x6
full x5

28# wfd x8

Took a while to get loose on the hammer. The biggest thing I'm looking for here is good extension on my left side and I want to FEEL the push starting at 12 all the way around to release. I accomplished this on the last 3 tosses. Biggest thing is I need to push my right shoulder back and down sooner to get into the position to start pushing so early. Productive. No big numbers, maybe 105-115ish real slow.

Weights felt good. Looking to separate and really reach back to catch the weight. Good push to zero and a good push into the field. Again, not looking for big numbers, just positions. Went 43 one turn, 47 full and 82 with the light. One of the primary focuses was driving straight and a long push for the finish. Felt really good.

Training#2 @ 1145a

15.5# stone
*stand x6, best 48+ (training PR)
*full spin x6, best 53

Getting better at pushing with my right side. Not really focusing on my left at the moment. I know I can add more in later but right now I want to get as big and long of a right side push as I can. Lead with the right hip and follow through with the right shoulder then snap my arm for the finish. Trying to push right into my left leg. It's really starting to come along. Anxious to get a hold of one when I'm fresh and not all jittery.

Training#3 @ 6p

56# wob
*3/3 @ 14
*3/3 @ 15
*3/6 @ 16
*3/3 @ 15.5
*3/4 @ 16
*1/2 @ 17

Changed up my pull a little here. Trying to think "jump" with the weight. Just as the weight goes between my legs I get up on my toes a little and then follow it back with my torso but keeping my head up. Then I start pulling with my torso/pushing my hips forward but not exploding. As soon as the weight gets heavy in my hand I explode up. I'm trying to use the "heavy hand" cue because the weight gets heavy right about when it gets to my midfoot/toes. At that time I've got enough speed on the weight to really scoop the weight up. Trajectory/accuracy wasn't an issue at all here. I'd like to get another practice in before Claw but I need to make sure I'm recovered. I'll be hitting at least once a week from now on so I'll be very mindful about these cues until they're completely engrained and feeling natural. Pretty stoked I nailed one at 17ft despite my level of fatigue right now.

Tomorrow = exact same workout but with sheaf/caber instead of wob then done for the week to rest up for Claw.

7/20/13 - Portland Games

Portland Games

16# ostone 49+
portland stone 14+
56# wfd 43+
28# wfd 85+
22# hammer 109+
16# hammer 137'6.75" PR
56# wob 15
caber laughable
challege caber even more laughable


4th overall


Pleased with the games. I had some good marks and some bad marks but overall I'm pleased with my performance. Tough field. Matt, Dan and Andy are the real deal. That's not to take away from the other guys though as Ryan took some soild shots at 18'6 wob and wasn't trailing far behind in anything else either. By the time I was comfortable with the stone it was my 3rd attempt and I'm not going to make excuses, I flat out missed it. Dan went 52 with it which is within my reach, I just need to step up to the plate. Weights were much better than the last couple games. Only 2.5" behind Dan on the hwd and only 2" behind Matt on the lwd. Hammers felt off for some reason. My first wind was very choppy and not fluid, something I'll need to dial in. My first hammer felt fantastic, even finished early but still dropped a near 2ft PR. Tried to really put some gas on it and kept missing the finish bad on my next two attempts that went only 119 and 122ish. Oh well. Matt dropped a big 139 for the win and 144 on his 4th extra (yes, we all know it didn't count) but it was impressive nonetheless. Wob was some silly longer implement that felt weird and had issue with my timing. None of the standers had a huge pull here. Caber was silly. I really show my inexperience in this event. Time to get my nose to the grindstone and fix this or I'm going to be the laughing stock of the games.

Had a fantastic time at my first rodeo in Portland and I'm looking forward to coming back. Cark and Kaelyne put on a great games. Weather was great and it ran smooth all day. To throw the same hwd that the WR was set with was gnarly. Thanks to Steve Conway for sticking it out with our moaning and groaning all day as he displayed impeccable judging skills. Thanks to all the athletes for showing up and bringing their game. Kept me on my toes and pushing forward. Thanks to Tod Stewart of Stewart & Torgersen Injury Law for helping to get me to this level. Without him I wouldn't have gotten to 1/4 of the games that I have as I was climbing the amateurs. Thanks to my awesome wife Kristina for taking care of the boys and holding up the castle walls while I was out hanging out with my oversized friends throwing large objects. Thanks to everyone that comes out and shows support to the games. Looking forward to continue marching forward on the heels of those in front of me. Claw next weekend. Can't wait.

7/16/13 - stones

Training @ 1215p

15.5# stone
*stand (step over) x3, best 46
*stand w/reverse x4, best 47
*full spin x4, best 51

Focus here is pushing my right shoulder into the field before finishing. This gives me more time on my left leg and more time actually applying power to the stone. I like this. On my way to becoming a better stone thrower. Feeling anxious for the next stone practice. Portland coming up this weekend. Time to rest and recover.

7/15/13 - snatches & hammer + wfd

Training#1 @ 415a

Hang power snatches up to a bunch of singles @ 185, drop to 135 for a couple triples

Miserable.


Training#2 @ 545a

16# hammer x12-15

These felt awful. Whatever confidence I had about hammers on Saturday quickly fled. I feel like a train hit me this morning and absolutely could not stay in front of the hammer. Towards the end I slowed the hammer way down and just focused on hitting some solid positions which made me feel better, though I still have that doubt in the back of my mind. I'm trying to just take those crappy reps with a grain of salt and blame them on fatigue so I'm not too worried. I know something big is in there, I just need to relax, hit the positions and make it faster than I've ever made it before.

Training#3 @ 1215p

49# wfd
*1 turn x5, best 45
*full x4, best 50

56# wfd x5, best 42

28# wfd x6, best 84

Really feeling beat up after this session. Didn't take too many throws but tried to really think about what was going on. Working on driving straight, separating at the front and timing the finish better. Feeling a bit more confident about wfd. One more practice then deload for Portland.

7/14/13 - stone/wfd/hammer

Training @ 515a

15.5# stone
*stand x6-8, best 44
*spin x6-8, best 51

Trying to focus on staying on my left longer. Andy Vincent said he focuses on pushing right hip and right shoulder. Can start to feel it but no big improvements yet. Spins felt ok, nothing big.

49# wfd
*1 turn x6
*full x6-8, best 47

56# wfd x6-8, best 41

28# wfd x5, best 82

Wfd feeling smoother. Cast and sprint feel great, its nailing the finish that I need to polish up. Overall much better than it has been, despite the numbers. Also still feeling run down. Took 2 full days off just to try to recover and it seems to have not done anything for me. I've got to get 100% recovered before next weekend.

16# hammer x6, best 132

Feeling good. Focus on long and loose and a nice tall finish. Was really trying to push these, just nothing left in the tank. Overall feeling not ready for Portland, but then again I don't think I ever feel ready for a games before going into it.

Hammer tutorial I've been promising for some of the peeps asking questions about different aspects of my hammer. I'm not an expert and this isn't hammer bible but it works for me and I'm getting some decent numbers. Hope this helps out some.

7/11/13 - snatch/fsquat/squat press & wob

Training#1 @ 545a

Hang power snatch up to 185x3x3
Hang snatch pulls 225x3, 245x3, 275x3
BB rows 225x10, 245x10, 275x10
Pullups 4x5
Front squat into squat press 225x3x2

Got up a bit late. Been feeling under the weather last couple days so trying to get some extra sleep, pound the vitamins and take it easy. Skipped hammers and wob yesterday to get some extra rest. Going to try to get some wob in tonight if it's not raining. Monsoon season is upon us. 110 degrees @ 75% humidity, fml. Takes me 45 mins to cool off from a workout and even longer to get dry. Snatches felt heavy, snappy, but heavy. Snatch pulls felt much better and explosive. I much prefer these over cleans and clean pulls. Haven't done rows in forever. I really need to get back on my game with these. Started off low. Will start ramping these up over the next couple weeks. The highlight of the workout was the front squats into a squat press. Man these are fun. The triple front squat is still an explosive speed style squat as the bar is popping off my shoulders every rep. Then I rack it and immediately unrack on my back into the squat presses. The goal here is to get fast and snappy enough to have very little press-out on the overhead part. Legs were feeling toasted after the second set. Ran out of time so called it there. Will shoot for 4-6 sets of these from now on.


Training#2 @ 6p

56# wob
*7/10 @ 15ft
*1/5 @ 16ft
*4/7 @ 15ft

Pshhhh. Not much in the tank at all. Should have known that by how heavy 185 felt this morning on the snatches. I've got to start training this more often. I need to be consistant at 17ft. Might start throwing the 49 just so I can get more reps in as timing won't change much at all. Speaking of timing, man I feel like I'm waiting FOREVER for the weight to drop to my mid foot before exploding. Its very easy to jump the gun. Left about 5 of them out front (pretty much the reason I missed at 15ft. Left a couple out front at 16 too. Others just slammed into the bar, not enough power behind it to get over. I'm not worried. Training is done for the week. I pick up my caber on Saturday so will throw stones/weights/hammers/caber/wob sunday. Then stones/weights/caber monday and stones/hammer tuesday. Usually I would throw on Wendesday too but with my different training schedule I'm going to give myself Wed, Thurs & Fri to rest up and recover before Portland. Some big names going to Portland and Claw so I've got to really turn my game up. Hopefully I can get enough throws in with the stone to hit a couple good ones coming up. Very excited for the next couple weeks.

7/9/13 - ohp/bench & stones

Training#1 @ 415a

Push press up to 330x1x3
Strict press 235x5, 240x5, 245x4
Bench up to 345x1x3
CGBP 265x5x3
Ring Dips x6, x8, x6
Band pushdowns 3x20

Good lift. Missed the first attempt at 330 push press then attempted again before racking and smoked it. No issues with the other two. Really wanted 245x5 but missed the last rep. Bench felt about as good as it's going to. Triceps feel like they might actually be growing & getting stronger. That's a win.


Training#2 @ 1215p

16# standing shot x6-8
16# full spin shot x6-8
16# full spin stone x4

Didn't mark any distances. Had a cone at 40 and thats where most of the stands were landing. Spins were a bit farther. Should've just thrown the stone. Had to concentrate on how to hold the shot and wasn't really able to concentrate on positions. Spin felt ok, really trying to hold my sight on the horizon during the drive phase for as long as possible. It's coming along but still feels so foreign to me. Stones are by far not a natural event for me. Watched video and something that sticks out to me like a sore thumb is how I'm jumping with my left leg vs blocking and putting that force into the stone. I know it's got to just be killing my distances. Talked with Andy Vincent for a while and he told me he doesn't even think about his lift side. He just thinks about a huge push with his right hip and right shoulder. I remember back in 2011 talking to Matt about weights and he told me the block on the weights were very similar to the block on the stones. At the time that made no sense to me because I was pretty awful at both. Revisiting that convo makes a bit more sense to me. When I throw the weights I plant my left and get on it hard. It's such a huge push with my right side. I never have an issue jumping with the weights. I went creeper mode and watched an old vid of Matts that has both stones and weights in it. He separates much better than me on the weights but its still similar. His stone looks the same though. Heavy post on the left, driving his right into the field. I looked at a couple videos of my finish with the weights and right as I'm pushing the weight into the field, my chest is up, hips are forward, right leg is driving and left is posted hard. I need to figure out a way to do this with a stone. Hmmm..