Drew Mathews Training

Clean (Low Hang, Blocks) 3 x 95, 135, 165, 185, 1 x 205, 2 x 3 x 165  Jerk (Blocks) 5 x 95, 135, 3 x 165, 2 x 2 x 185, 2 x 5 x 135  Barbell Row 5 x 95, 120, 135, 2 x 5 x 175 I was able to get some good tips today from a coach at SRC, which I feel helped and will continue to help me as I try to perfect them over time.  Today I signed up for the SAT which will be in March. I'm also taking a full practice SAT this Saturday at a place where they will go over it with me as soon as I complete it. I finally sent an email to my Blue and Gold officer this morning.  HOOYAH  DM

7 minute AMRAP  3...6...9...12...  Thrusters 100#  C2B Pull Ups  90 reps  I beat a previous score of 69 reps on this workout that I set back in late September.  Snatch EMOM  5 reps at 95 for 5 minutes, rest 2 min  4 reps at 105, rest 2 min  3 reps at 115, rest 2 min  2 reps at 125, rest 2 min  1 x 135, 155, 165, 175(f)  I haven't lifted heavy like this in a while so I wasn't maxing out. Once I failed, I called it a day.  1 1/4 Front Squat  5 x 135, 3 x 155, 1 x 165, 185, 205, 215, 225  I received  Warrior Elite and the Naval Academy Candidate Book today. HOOYAH  DM

"Open Workout 11.2" 15 minute AMRAP  9 Deadlifts 155#  12 Push Ups  15 Box Jumps 24"  11 rds + 5 Push Ups  I was happy with this result, however I would have liked to been able to finish the 12th round.  Core Workout  5 rounds:  10 Toes-2-Bar  15 Second L-sit Hold  30 Weighted Russian Twists 25#  After that I did some baseball specific stuff along with about 20 minutes of mobility.  We got out of school early today do to snow. We will not have school tomorrow, which means I will have a lot more time to train and study for upcoming tests.  HOOYAH  DM

"Open WOD 11.5"  20 minute AMRAP  5 Power Clean 145#  10 Toes-2-Bar  15 Wall Ball 20#  9 rounds 10-15-20 GHD Sit Ups  Max set of Muscle Up right afterwards : 8  My core is completely lit up from the past few days. Just in the last week I have seen a major improvement in my T2B. I have officially signed up for the Crossfit Games Open, and am looking forward to competing.   HOOYAH  DM

10 x 200m uphill sprints  Mobility work for 15 minutes  I attended a baseball specific workout this morning and learned some new arm care and strength training techniques. I am planning on contacting the baseball coaches at the Naval  Academy and Citadel this coming week.  HOOYAH  DM

"DG"  10 minute AMRAP  8 Toes-2-Bar 8 DB Thrusters 35#  12 DB Lunges 35#  6 rds + 20 reps  Core Workout 3 rounds:  15 Toes-2-Bar  25 Barbell Roll Outs  50 Crunches  1:00 Weighted Plank Hold 15# 50-40-30-20-10  Unbroken Double Unders  I ordered the Naval Academy Candidate Book and The Warrior Elite  today. There are a lot of possible events/races in the upcoming months that I might be able to do. Events such as; Crossfit Open, Hell Night in DC, USMC Mud Run in Columbia, and in the beginning of June I might be getting PADI dive certified.  HOOYAH  DM 

This morning after I did some Box Breathing and took a light jog I did this core session.  1 Minute Max Sit Ups : 42 1 Minute Plank  100 4-count Flutter Kicks  1 Minute Plank  1 Minute Max Sit Ups : 45  During school today I did some Beath Holding Practice.  10 rounds;  :45 second hold  :45 second rest  + 1:00 min hold right afterwards  This Afternoon…  Baseball Throwing Program + Picking Drills  5 x Shuffle 10yd + Sprint 10yd  5 x Diagnol Sprints  Agility Ladder Drills + Burst  4 x Bound 20yd + Sprint 10yd  5 x 5-10-5yd sprints  Complete for time:  200m run, 21 Wall Ball 20#, 21 HRPU, 21 Pull Up  400m run, 15 Wall Ball 20#, 15 HRPU, 15 Pull Up  800m run, 9 Wall Ball 20#, 9 HRPU, 9 Pull Up 11:12 Core Workout  5 rounds:  10 Toes-2-Bar  10 Barbell Roll Outs  Today was a hectic day. I got out of school and went straight to the field for ...

400m run : 1:26 / 400m jog : 1:53  400m run : 1:30 / 400m jog : 1:45  300m run : 1:04 / 300m jog : 1:26 300m run : 1:10 / 300m jog : 1:22  200m run : 0:38 / 200m jog : 0:53 200m run : 0:39 / 200m jog : 0:51  300m run : 1:03 / 300m jog : 1:26  300m run : 0:59 / 300m jog : 1:24  400m run : 1:22 / 400m jog : 1:57  400m run : 1:19 / 400m jog : 1:58  Partner WOD  8 minute AMRAP  20 Wall Balls 20#  Max Weighted Sit Ups 15# 4 1/2 rds    - Rest 3 Minutes -  7 minute AMRAP  14 HR Push Ups  Max Shuttle Sprint (10 yards)  5 rds + Ben had 11 PU  - Rest 3 Minutes - 6 minute AMRAP  10 DB Snatch 50#  Max Box Jump Overs 24#  6 rds  Mobility for 30 Minutes  I was able to shoot guns for a while today. Shot 22 rifles, and 357 revolver.  DM

Warm Up: Matt Chan WU, ROM Drills. P Strength:     • Bench Press 10 x 145, 8 x 165, 6 x 175, 4 x 190    • Back Squat 6 x 185, 4 x 225, 2 x 255, 5 x 240     • Weighted Ring Dips 10 x 20, 7 x 35, 5 x 50  Work Capacity: "Open Challenge" 20 minute AMRAP     • 50 Wall Balls 20#    • 50 Double Unders     • 40 Box Jumps 24"     • 40 Toes-2-Bar     • 30 Chest-2-Bar Pull Ups    • 30 Burpees     • 20 Cleans 145#     • 20 Jerks 145#     • 10 Snatches 145#     • 10 Muscle Ups  266 reps    Durability: L-sit on Rings 10, 15, 25, 15, 10 seconds. Mobility Work.  DM

Warm Up: Matt Chan WU, ROM Drills.  Strength: Deadlift 5 x 185, 225, 255, 275, 300  DM

Warm Up: Dynamic Warm Up, ROM drills, and some technique work on the Snatch.  Strength: Power Clean (technique) 5 x 1 x 135, 5 x 1 x 185, 2 x 1 x 205, 1 x 225  Work Capacity: 3 rounds for time:     • 20 DB Snatch 50# alternating     • 40 Double Unders     • 2 Rope Climbs 15'  7:48 Durability: Active Stretching. I also did some handstand walking practice.  Notes: These past two days have completely destroyed my pulling strength. Arms are literally at right angles they are sore and tight. Looking forward to open registration Wednesday. I'm also planning a hiking trip for this Friday (something like 4-5 mile ruck with 60-70 lbs, camp that night, ruck 4-5 miles that next morning).  I also just received a copy of The Way of the SEAL , I'm planning on reading that sometime soon. I'm planning on ordering more books on Navy SEALs and Mental toughness. (Ex; The Finishing School, Unbeatable Mind, etc). After ...

Warm Up: Box Breathing and ROM Drills. Foam Rolling.  Work Capacity: "Murph" Complete for time:     • Run 1 Mile     • 100 Pull Ups     • 200 Push Ups     • 300 Squats     • Run 1 Mile  44:22  Durability: Airdyne for 5 minutes and mobility.  Notes: The Story Behind Murph  Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death. The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005. Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005. In a last-ditch effort ...

Warm Up: Matt Chan Warm Up, then ROM drills. 2 rounds 5 clean and jerk 95#, 5 Toes-2-Bar.  Work Capacity: "Open WOD 13.4"  7 minute AMRAP     • 3 Clean & Jerks 135#     • 3 Toes-2-Bar    • 6 Clean & Jerks 135#     • 6 Toes-2-Bar     • 9 Clean & Jerks 135#     • 9 Toes-2-Bar… 66 Reps Notes: I was hoping to finish the round of 15, but maybe next time.  DM

Rest Day Overall.  I had baseball practice today but other than that just a bunch of studying.  DM

Durability: Hit the Heavy Bag for 20 minutes. 100 4-count Flutter Kicks. Consecutively perform, 1 minute of R Plank, Plank, L Plank, 6 Inches, Superman Hold. Warrior Yoga for 15 minutes.  Notes: not much time to do a lot today.  DM 

Warm Up: Matt Chan Warm Up, 2 rounds; 5 Pull Ups, 10 Push Ups, 15 Squats.  Work Capacity: "Hard Cindy" 20 minute AMRAP    • 5 Weighted Pull Ups 20#     • 10 Push Ups with feet on 30" Box     • 15 Squats with 45# Plate  13 rds + 5 Squats  Durability: 2 mile recovery run. Warrior Yoga.  Notes: the crossfit open registration begins on the 15th. I'm am excited to be able to compete this year, and to see where I stand amongst some of the best crossfitters in the world.  Check out this hilarious video by crossfit with dan bailey.  http://youtu.be/a1qMgAGVCxo

Warm Up: Pre-SOP, Box Breathing, then ROM drills. 400m run, 15 barbell squat jumps, 400m run, 20 barbell lunges.  Strength: Back Squat 3 reps EMOM for 10 min @ 225# Stamina: 3 rounds; 5 Wide stance sumo deadlift 155#, 10 overhead duck walks @ 25#, 15 Stiff leg dead lifts 45#.  Work Capacity: 20 minute AMRAP     • 5 Muscle Ups     • 10 Hang Power Snatch 95#     • 15 Sandbag Get Ups 75#  3 rds + 3 SBGU  Durability: Actice Stretching.  Notes: the sandbag get ups slowed me down a lot. To make it worse the sandbag started to leak half way through and I had to fix it witch took off a minute or more. Need to work on those.  DM

Durability: 45 Minutes Warrior Yoga  Getting back into school tomorrow. I have exams coming up in about a week.  DM

My main goal of the year was to increase my strength and efficiency in Olympic lifting and gymnastics. At the beginning of the year my Squat was 255, Snatch 135, Clean & Jerk 195. I was able to increase my Squat 45 lbs to 300, Snatch went up 50 lbs to 185, and C&J went up 40 lbs to 235. In Gymnastics my max Muscle Ups were 3 and are now at 11, and HSPU went from 8 to around 20+ now. I have learned a lot about training and what works best for my body this past year, and plan to implement what I have learned into my training plan for 2014.  When it comes to endurance training I didn't do a ton of it this past year. I ran a Half Marathon early in the year and my PR on a 5k was 19:48. I'm hoping to change up my endurance training this coming year and will get into that in a minute.  Fortunately I was able to make it through this past year without any serious injuries. Hoping go keep it like that for this next year.  In 2014, I plan to continue my training with ...

Warm Up: Box Breathing, ROM Drills, 3 rounds: 30 Double Unders, 15 Ring Push Ups.  Strength: Push Press 3 reps EMOM for 10 min @ 135#  Stamina: 3 rounds not timed:     • Max Dumbbell Inclined Bench @ 50#     • Aligator Walk @ 25# DB's     • 20 V-up Sit Ups  +  2 rounds not timed:     • 12 Dumbbell Row 50#     • 20 Dips     • 15 Weighted Half GHD Sit Ups @ 25#     • Farmers Walk w/ 2 x 50# DB's around the gym  Durability: Active Stretching  Notes: I decided that instead of a Metcon (Work Capacity) I would do an extra strength circuit.  DM

On Sunday - Monday Over the past 36 hours me and my friend Ben and brother Ben did a crossfit challenge. My brother lasted about 22 hours so he did not do all of the following workouts.  "Elizabeth"  Drew - 5:25 Rx  Ben P - 5:33 Rx  Ben M - 4:45 75# (chair dips)  "Fran"  Drew - 4:44 Rx  Ben P - 5:25 Rx  Ben M - 6:34 45#  "Isabel"  Drew - 5:00 Rx  Ben P - 2:52 Rx  Ben M - 2:16 DBS  "Partner Diane" Drew & Ben - 9:49  "Rowling" Drew - 38 (Won) Ben P - 43  "Corn Hole Punishment"  We played one round of corn hole and at the end of the round we would see who lost and they would have to do 10 Burpees or 5 Front Squats. We did this for about 30 minutes.  "Bench Press Max"  Drew - 225  Ben P - 275  "Ab Rape"  We did not time this but I won by a minute or two.  "Sandbag Run"  We each ran 2 sets of 800 meters with 75#.  We didn't time th...

Warm Up: Box Breathing, ROM Drills, 400m Row, 20 Burpees, 400m Row, 20 SDLHP 53#.  Strength: Deadlift 5 x 185, 210, 225, 10 x 245  Stamina: 5 rounds: 10 Deadlift 225#, 10 Supine Ring Rows, 1 min Plank Hold Work Capacity: 5 rounds for time:     • 30 Double Unders     • 20 Russian KB Swings 53#     • 10 Burpee Box Jumps 24"  13:49 Durability: 10 rounds: 30 sec Row, 30 sec Rest. (Total Meters - 1657, Avg Meters - 165) Mobility Work for 25 Minutes.  Notes: it is a deload week for strength this week so the dead lifts were not very heavy.  DM