TRAINING LOG: Lance Barusch

Throwing was great today.Lots of volume range throws.
Typical warm up of Foam roll,mobility and drills for each event.
MSA 12 throws at or over range goal.
LWFD 14 throws over (used lifting strap,good stuff)
LH 19 throws over
Working a lot of drills to correct technique.
BW steady @290

Deadlifts, what else do I need to say?
385x8
405x5
455x3
495x2
515/525/535/545 for a miss
conventional,no belt
Lots of Voodoo and foam after

Duncan you really missed the boat! Check out Sanfransisco Crossfit videos on Voodoo flossing.                         I put that sh-t on everything!
Have been unable to fully lockout my right arm for three years and after five weeks
of voodoo,the arm is almost 100%.
I would place the voodoo bands right up there with the foam roll.

Hey don't knock cross fit.When this phase of fitness passes,the rest of us will be able to get bumper plates for next to nothing.

Today was a good day to die...in the gym
Things are still moving in the right direction.
Power cleans,double to 225,singles to 265
Box squats,double from 225 to 405 in 20lb jumps
Power shrugs to triple extension,eight reps every twenty pounds from 275 to 495
Incline press,been a few years on this one.Twenty reps again from
95 to 185.Voodoo bands on throwing are for all sets.
Four sets of roman chair sit ups.
Threw in a little grip work,Rolling thunder singles to 285 and pinch gripped 10's.
Tried to hit four,ten pound plates and not even close.
When all is well in train my grip is solid,right now things are a little off.
I am now into sub zero weather so throwing becomes more of a challenge.
I am however committed to throw all off season for the first time.
Duncan...if your worried about looking at cross fit websites maybe try SuperDtv.com.
Why not a little advise from Donnie Thompson.

Hey if John does a stone clinic at the beginning of December would you be interested in meeting me at the ferry and going down? 

Still hitting the good stuff weights 2x per week and throwing one to two sessions.
The lifting is all about bringing up weakness,mobility and injury rehab.
Finished box squats last week with doubles from 225 to 445 sans belt.
Good mornings have been getting stronger up to 265 for three good reps.
Can keep the weights moving up but after this point the technique starts to fall apart.
Incline presses have been moving in the correct direction but I am moving slow and steady to build more
of a lasting strength.
Deadlifts have been coming along slow with 555 for a single.Again sans belt.
Moved on now to focus on High bar squats with bands for 10 reps per set.
Went 135,185,225,275,295,315 and 335 for 10.Also threw in 355 for 6 and 365 for 4,just because.

Threw today and feel real good about things.
Light Hammer for about 15 throws and LWFD again for 15 throws.
My best efforts are coming when I drill for several minutes and then work from slow to fast on all throws.
Real love watching all the videos put out by all the great throwers here.
Keep up all the good work;Duncan McCallum,Jake Sullivan and Matt Vincent!
Anyone else,keep putting video out there.

Busy like a Japanese Elf during mating season the past two weeks.
Still playing nurse at home and getting it done in the gym takes all I have left.
Typical workouts with a lot of high rep and volume sets of Snatch grip reads one day and high bar squats there other.Topped out at 405 for 10 on the reads and 385 for 10 on squats.The new twist on squats that I have been playing with is using a band or two to resist the movement of the hips.That is; a band across the power rack,I walk into the rack with the bands across the hip bones,set up as normal and squat with the band pulling the hips to the rear.It is doing very good things to strengthen the hips and gluteus.Also doing band distracted hip mobility after every session.I have dropped ten pounds of fat in two weeks doing the high rep work.
Now moving onto next wave of Sumo deadlifts and front squats.
Also.throws are moving up,up and away!

Sumo deads tonight.Volume = ready to puke!
Tens from 135 to 425,fives @435/455/465
three's @475,495 and singles @505/525 and 545.All really fast and easy.
TEE, (terminal elbow extension) with voodoo bands followed by presses from 95 for 20 to 225 for 1.
TKE (knee) with voodoo bands,rumble roller quads and back.
Sit ups with 50 lbs on face and glute work to finish.
Now three double whoppers.Next up is front squat day,can't wait!!!

Ah holidays,payed days off work,lots of food and naps everyday.
Gym was closed so throwing Christmas,Boxing day and once on weekend.
Today was back in the gym,Deadlifts were due.
Still hitting Sumo.
10 reps from 135 to 425/455X3 plus 4(was going to do 5 but gym member
had to put away a ten pound plate right in front of me...ass about two feet in front of my face.Regrouped and hit 495 for 3.
Next week will work up to 455x10.Maybe post video.
Again finished with Elbow and knee rehab,sit ups and glute barbell thrusts.
Things are still moving in the right direction.Keep pushing!