Drew Mathews Training

Front Squat 3-3-3-3-3  155, 185, 195, 205, 215  then …  Snatch Technique Work  95 x 5, 115 x 3, 135 x 5  These reps were not all at once it was a total for each weight.  Ring Work  Ring Rows 5 x 10  Ring Dips 5 x 10  I was planning to do more today, but with it sleeting outside it was hard to.  DM 

Deadlift EMOM  3 reps on the minute at 255 for 10 minutes  3 rounds  1 minute strict pull ups … 19, 17, 15 1 minute air squats … 51, 54, 60  1 minute handstand push ups … 15, 15, 14  Then today I went to baseball conditioning after school.  5 x 5/10/5 yard sprints  1 x 5 yard & back  1 x 10 yard & back  2 x 30 yard sprints  1 x 60 yard sprint  1 x 240 yard sprint  This was pretty good. Nice and cold out today.  DM 

Push Press 3-3-3-3-3  115, 135, 145, 150, 155  Weighted Ring Dips 5-5-5-5-5 at 25 pounds  Not much today, but hopefully more tomorrow.  DM

Back Squat 3RM  205, 225, 240, 250  Overhead Squat 3RM  135, 155, 165, 175  then … WOD 111019  3 rounds for time:  10 overhead squats 115  50 double unders  my time : 4:38 Last time I did this was in September, and i did it with 95 pounds in 6:01. So this was about a minute and a half faster. Getting better!  Power Snatch EMOM  3 reps on the minute at 115 for 10 minutes  Walking Lunges (front rack) EMOM 6 reps on the minute at 115 for 10 minutes  After this I went to get Cell Mass at GNC. Looking forward to start taking it tonight.  5 rounds for time:  15 sit ups  10 kettlebell swings 35  5 burpees  my time : 4:53  next I did … WOD 101015  3 rounds for time:  15 hang power clean 115  15 burpees  my time : 5:00  This was a great workout. School starts back tomorrow, with all new classes. Not looking forward to it. I am defiantly seeing pro...

Warm up 250m row - 1:40 "Rope Climb Griff" 800m run 3 rope climbs  400m run backwards  3 rope climbs  800m run 3 rope climbs  400m run backwards  3 rope climbs  my time : 21:01  This just flat out painful. I ended up having to scale the rope climbs, but it was real fun. it was nice to get to do something that I normally can't do at my house.  Overhead Squat 2-2-2-2-2-2-2  135, 155, 165, 185, 195(f), 195(f), 195  Power Snatch EMOM  2 reps on the minute at 115 for 10 minutes  2 reps on the minute at 125 for 5 minutes  These wernt that heavy, I did this more for efficiency work and practicing technique.  Good first day at SRC. Hopefully I can continue to go there every once in a while during baseball season. Then, during summer I will get a full membership. Very nice gym.  DM 

Bench Press 5-5-5-5-5  155, 170, 185, 190, 195(f)  then …  3 rounds: fast pace but not timed (warm up)  10 ring dips  10 push ups  10 kettlebell swings 35  This was more of a warm up metcon just to get the blood flowing.  Clean & Jerk 1-1-1-1-1-1-1  135, 155, 185, 195, 205, 210(f), 210(f)  This was a major PR of 20 pounds. Very happy to have this number over 200!  5 rounds for time:  20 kettlebell swings 35  20 double unders  my time : 5:45  This was a grip killer and forearm burner. My arms were very fatigued after this workout.  Back Squat 5-5-5-5-5 185, 205, 225, 235, 240  15 pound PR on this. I'm hoping to have my squat up to about 315 by the end of the school year, so my squat volume will be going up the next few weeks.  This afternoon I started out with this.  Squat Clean EMOM  3 on the minute at 135 for 10 minutes  1 every 30 seconds 185 fo...

Yesterday I got this quick workout in.  Push Press 3-3-3-3-3 135, 145, 155, 160(f), 160(f)  Today I started of with some heavy deadlifts.  Deadlift 5-5-5-5-5  255, 275, 285, 295, 300  then …  5 rounds for time:  7 deadlifts 225  14 hand release push ups  my time: 4:58  This was a lot more difficult than I thought it would be. Deadlifts got heavy after the third round and push ups hard after the third round also. I got the day off tomorrow so I'm planning on a pretty big day of WODs.  DM 

Back Squat 1-2-3-4-3-2-1  225…for all reps (got this from Rich Froning) This was at school, and it was a lot tougher than I thought it was going to be. Overhead Squat 3-3-3-3-3  135, 145, 155, 165, 170 then … Snatch 1-1-1-1-1 135, 145, 150, 155(f), 155, 160(f) This was a 10 pound PR. Pretty happy with this number, hopefully it will continue to go up. DM

Deadlift 2-2-2-2-2-2-2 255, 275, 290, 300, 305, 310, 315 Very happy with these numbers. Starting tomorrow I am going to go into a strength phase. I am going to really try and get my numbers up. Still somewhat sore from the run yesterday. DM

Half Marathon  This morning I got up early and got some food in me before I went to the race. I got there around 8 to pick up my packet and to warm up. The race started at 9. After the first 2 miles I was feeling good other than my calf which had started to cramp. The cramping stopped around mile 4 and I started to feel better. At the 4th mile I met this kid who was 13 and talked to him for a minute. After talking to him I knew I did not want him to beat me. So moving towards the end of the race with 3 miles left to go I didn't see the kid anywhere. I picked up the pace big time, I caught and passed him at mile 12. For the last mile I just tryed to count how many people I could pass, and it ended up being 21 people. My race time was 1:47:23. I am pretty happy with that time, my goal was to break 1:50:00 and I did. I got 3rd place in my age group which is 19 and under. This afternoon I did a small little workout. Heavy Bag Work  3 rounds (not timed)  Hit 30 baseb...

Sunday after church I got in a run 5 mile run  my time: 39:58  Monday and Tuesday I did about 2 hours total of stretching. Taking the volume down some do to my Half Marathon this weekend. And today … Back Squat 3-3-3-3-3 185, 205, 225, 235, 240 Happy with this, I think it was a 5 pound PR, but I'm not quite sure. DM

4 Hours of Spreading Mulch … then Muscle up practice for 15 minutes  Not much today, tired from spreading mulch. DM

This morning I did a workout that I saw on Mainsite one time. Back Squat 1-10-1-20-1-30  225, 175, 235, 155, 245, 135 This was just terrible. "Quad Pain" 3 hours of spreading mulch for my neighbor. DM

Started the morning off at 5:50 with some heavy power cleans. Power Cleans EMOM  5 on the minute at 135 for 5 minutes 3 on the minute at 155 for 5 minutes 1 every 30 seconds at 185 for 5 minutes then … 3 RFT (rounds for time)  400m run 7 power cleans 155 my time : 6:49  This WOD was a workout graham holmberg did on a video i saw. It's hard to go super bonkers when it's 6:30 in the morning, but I'm still happy with my time. Bench Press 5-5-5-5-5-5 135, 145, 155, 165, 175, 185 This afternoon after school I decided to work on some Martial Arts, but could go to their gym, so I just did it in my shed with the heavy bag. Keep Working Hard! DM

This morning I had planned to get up at 5:50 to workout for a hour but I accidentally set it for 6:50. So I'll get up again tomorrow and hopefully consistently through the year. Mainsite WOD 101109 Overhead Squat 1-1-1-1-1 … 1 rep max 185 Front Squat 1-1-1-1-1 … 1 rep max 225 Back Squat 1-1-1-1-1 … 1 rep max 265 Disappointed with overheads, my PR is 205, guess I was just not feeling it. However I hit a 10 lb PR on Front, and tied PR on Back so good overall. 5 RFT (rounds for time)  5 front squat 135 50 double unders 200m run my time : 11:24  I'm not absolutely sure if it was 200 meters maybe a little over. I'm planning on marking off some distances sometime soon. Get Beter! DM

Long day today, not much time to workout. kettlebell swings 5 x 20 35 lbs kettlebell snatches 5 x 5 per arm 35 lbs hit the heavy bag for a while New Year Resolutions for Crossfit (Phitness in General) Back Squat 355                    Fran - 4:00                        Pull ups - 50 Front Squat 315                    Elizabeth - 3:30                Muscle ups - 10 Overhead Squat 275             Grace - 2:30                      Handstand push ups - 30 Deadlift 405                          Isabel - 2:45                      Handstand walk - 25 yards Bench Press 265     ...