HAPPY NEW YEAR! Bench sesh 1/1/14, pro athlete diet, metal, and a junior Crossfitter

2014 is already off to a pretty decent start. Had some NYE dinner alst night with some friends from the jamesnasium at Owen Brennan's, home by 10:30pm cuz we mature like that, put the little lady to bed, and rounded out the night with my lovely wife playing "fireworks or gun shots" as we dozed into the new year.

To kick things off today, the littlest lady decided she wanted to sleep in, so we followed suit. After we took our time getting up and going, popped some cinnamon rolls in the oven, made up a coffee protein shake, and headed out the door to start the new year right - bench session at the good ol' jamesnasium.

Pretraining carbs are an important part of any athlete's diet. Yeah.

Got into the gym and met up with Yvonna, one of the lovelies with whom I and the wife had dinner last night. Both of us are in rehab mode- me getting back into swing of things and trying to get my movement pattern back in the groove, Yvonna getting back into some semblance of flat benching after a long recovery period. I helped spot her last set of incline bench and got some shoulder band stretching and traction going, after which she said "WOOHOO! BAMBOO BENCH TIME!"

She read my mind completely. 

Here's what occurred in my portion of the sesh:

• Bamboo (Earthquake) bar bench, explosive: set of five with 20lb kettlebells on EliteFTS mini Onyx bands
• Bamboo (Earthquake) bar bench, explosive: set of five with 25lb bells on same bands
• Bamboo (Earthquake) bar bench, explosive: set of five with 30lb bells on EliteFTS orange pro light bands
• Bamboo (Earthquake) bar bench, explosive: 3x5x16kg bells on orange bands
• Lat pulldown: 2x10x100lbs, 3x10x110lbs
• JM press: 4x10xbar
• Klokov press: 10xbar, 3x10x65lbs
• Superset 45° back extension/band pull apart w/ EliteFTS red pro mini band, 10-15 reps each x five sets

Bench felt decent, still nowhere near what I need to be pushing. First set or so was a little out of synch, left arm still activating a hair later than the right. After a set or two, though, everything seemed to be firing well enough, and decently fast. Left side still getting fatigued a little prematurely with the accessory work, but it is coming along. Pulldowns and Klokovs felt decent enough. Still be some time before any real weight is being pulled/pushed, but it is progress.





Overall a good session, and it was good to lift with Yvonna for a bit. ALMOST like being back on the team, which will hopefully be able to happen at some point soon.

Couple scoops of ON gold standard whey and orange Haterade in the Blender Bottle with some water and I was out the dizzie headed back to the hizzie.

Upon my arrival at said hizzie, I discovered this-





That's right, folks.

Burpees.

In my home.

Wow.





No, they don;t have a CrossFit class at her school. Apparently she has been doing them in her gymnastics class and decided to bust out a few sets for the heck of it. It was hilarious, too, the other day, I caught her overhead pressing her WODtoys barbell and she went on to tell me between presses, very matter-of-factly, how she "does these very day, daddy... you have to exercise every day... have to keep moving".

Hilarious, cute, and awesome all at the same time. Guess we're doing something right.

Yeah, psssh. No big deal.

Happy New Year, y'all!