Jon Walka - Jwalka@gmail.com

Living For The Thrill.

Cherry Hill, New Jersey

I'm a 28 year old Product Specialist for Wodify and CrossFitter living in New Jersey trying to get in the best shape of my life. This blog is dedicated to that and other random things from my life that bring me happiness. Hit me up if you're from the area, want to talk about fitness, or anything else.

 

It’s done

So I’ve realized this blog has gotten lost.  I’m going to start another one.  This is the athlete I was and I am going to get to bigger and better things very soon.  It will be fun to come here and smile looking back on the journey of the last two years.  I’ve realized what is important for one is not necessarily important for the other, but passion is passion and it’s important to follow it.  Don’t let something intercede what you wish to accomplish.

Sorry for the Hiatus.

There has been a long hiatus and trust me there has been no hiatus in training.  I’ve completed over 3 months of Outlaw training.  Now it’s time to get good at my weaknesses and stronger.  

My lifts have all blossomed, but now it’s time to Deadlift over 400#, Clean and Jerk at least 275#,  hit that 200#+ Snatch, and Back/Front Squat the world.

Starting tomorrow you’ll see some logging again.  I’ll be following some aspects of The Outlaw Way, some methods from Defranco Strength and Conditioning, using the Juggernaut Squat Cycle, and some more things from my own flavor thrown in.

There is no time like the present.

Jon

P.S. I spent a week working out with Graham Holmberg at CrossFit Grandview.  Great dude, great box, and great memories. 

9.11.12

9.11.12 - Never Forget

General Warm-up

Barbell Gymnastics

7 x 1, 3-Position Clean + 1 Jerk

Working sets all at 215#, next week go up

5 x 3, Hang Clean Pulls (Shrugs)

255# for all sets

5 x 3 Push Press

Worked up to 210#, next week go up

Strength:  Back Squat

2 x 8 @ 230#
2 x 5 @ 245#
1 x 5 @ 265#

Conditioning:

In Teams of 4 Complete:

100 Thrusters, 115#
EMOM 5 Burpees
Time: sub 6-minutes

Notes:
- Start getting heavier on Cleans and Overhead.
- Get stronger there. 

9.10.12

9.10.12

General Warm-up

Barbell Gymnastics:

7 x 1, 3-Position Snatch  

Worked up to sets at 165#.

5 x 3, Halting Snatch Deadlift

Used 250# for all sets.

5 x 3, Heaving Snatch Balance

Worked up to sets at 170#

Conditioning:

3-Rounds for time of:
14 Burpee Box Jumps
21 Pull-Ups
50’ Handstand Walk
Time: 8:02 

Notes:
- UB Pull-ups in Metcon
- Snatches felt good at 165# 

9.8.12 - Testing Day 5

9.8.12 - Testing Day 5

Shoulder mobility and hip opening exercises

Barbell Gymnastics:

20-minutes for a 1-RM Snatch:

Hit 190#, had 195# overhead and literally dropped it on my head.  LOL Fail.  

20-minutes for a 1-RM Clean and Jerk

Hit 250#, Cleaned 255# and didn’t get under the Jerk.

Conditioning:

"Cindy"
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Total: 24 Complete Rounds 

Notes:
- Ended out the week great.
- Need to test 30 Muscle-ups and Amanda. 

9.7.12 - Testing Day 4

9.7.12 - Testing Day 4

General Warm-up

Strength: 1-RM Deadlift


Pulled 365# and failed 3-times at 385#.  BUST.  I was tired and need to try this again.

Notes:
- Tired.  
- First non-PR lift.  Not too bad. 

9.5.12 - Testing Day 3

9.5.12 - Testing Day 3

Static Stretching

Strength: 15-minutes to Establish a 1-RM Bench Press

Hit 235# today, which was a 30# PR!

Strength: 15-minutes to Establish a 1-RM Weighted Pull-Up

Hit 105# today, a 20# PR!

Conditioning:

2k Row 
Time: 7:48

Notes:
- 2 more PRs.  Testing week is like Christmas.  Such a great mood working out.
- 2k time was only 9 seconds off of my 2k time when I trained 2-months for a 2k race.  Not bad at all. 

9.4.12 - Testing Day 2

9.4.12 - Testing Day 2

Squat Centered Warm-up

Barbell Gymnastics:

Hang Clean, 2 EMOM for 7-Minutes 

175% used.

Strength: 20-Minutes to Establish 1-RM Back Squat

Made it to 335#, Failed 335# once, put it back on and got it.  Then ran out of time.

Skill:

Max Effort Unbroken Muscle-Ups:
14, up from 9 (I still think I have more) 

Burpees in 1-Minute (8-inch touch)
27 Burpees

1-Mile Run
Rained out 

Cash-Out:

3 x 40 yard Prowler sprint (20yd down, 20yd back) 180# 

Notes:
- So happy with testing so far.
- Felt good day after big PRs. 

9.3.12 - Testing Day 1

9.3.12 - Outlaw Testing Day 1

Mobility/Squat centered warm-up

Strength: Back Squat 1-RM

I have a new 1-RM of 350#, which is a 30# PR and a 60# PR from the beginning of this Squat cycle.

Barbell Gymnastics:

20-Minutes to establish a 1-RM Split Jerk

Hit 250#, a 30# PR from the Rack.  Missed 265# with about 40 seconds to spare.

Conditioning:

Diane:
21-15-9
Deadlifts, 225#
Handstand Push-ups
Time: 2:35 

Notes:
- Awesome day, just awesome.
- DIane a :29 PR. 
- Did a group WOD today too, since it’s Labor Day.  Nothing crazy.