239.8
Rest Day - Open gym today until 4:30
Food:
Milk
Friday, December 31, 2010
Thursday, December 30, 2010
12.30.10 - Back Squats
241.0
Strength:
Back Squats
3 X 7 at 250
1 X 3 at 260
1 X 3 at 265
1 X 3 at 270
Deadlifts
5 reps at 225
5 reps at 255
3 reps at 275
1 rep at 285
1 rep at 295
fail at 305
1 rep at 295
1 rep at 275
Food:
Milk
dried fruit & nuts
2 slices of bacon
Milk
Spicy Crispy chicken sandwich
jr bacon cheeseburger
Strength:
Back Squats
3 X 7 at 250
1 X 3 at 260
1 X 3 at 265
1 X 3 at 270
Deadlifts
5 reps at 225
5 reps at 255
3 reps at 275
1 rep at 285
1 rep at 295
fail at 305
1 rep at 295
1 rep at 275
Food:
Milk
dried fruit & nuts
2 slices of bacon
Milk
Spicy Crispy chicken sandwich
jr bacon cheeseburger
Wednesday, December 29, 2010
12.29.10 - Short Runs Varying Distances
240.6
Metcon:
800m run (3:57)
rest as needed
600m run (3:00)
rest as needed
400m run (1:47)
rest as needed
200m run (:45)
rest as needed
100m run (:18)
Food:
Milk
2 slices of bacon
Dried fruit & nuts
2 slices of pizza
1 beer
2 tacos
chocolate cake & ice cream
hot chocolate
Metcon:
800m run (3:57)
rest as needed
600m run (3:00)
rest as needed
400m run (1:47)
rest as needed
200m run (:45)
rest as needed
100m run (:18)
Food:
Milk
2 slices of bacon
Dried fruit & nuts
2 slices of pizza
1 beer
2 tacos
chocolate cake & ice cream
hot chocolate
Tuesday, December 28, 2010
Monday, December 27, 2010
12.27.10 - Box Jumps, Med Ball Cleans, & Burpees + 500m Row
238.8
Metcon:
AMRAP 3 minutes
5 box jumps
7 med ball cleans (#16)
5 burpees
X4 cycles with 1 minute rest between
2 1/3, 2 1/3, 2 1/3, 2
500m Row
1:52
Food:
Cake
Ice Cream
Banana
Grapes
Metcon:
AMRAP 3 minutes
5 box jumps
7 med ball cleans (#16)
5 burpees
X4 cycles with 1 minute rest between
2 1/3, 2 1/3, 2 1/3, 2
500m Row
1:52
Food:
Cake
Ice Cream
Banana
Grapes
Friday, December 24, 2010
12.24.10 - Rest Day
239.8
Rest Day
My body hurts like hell from yesterday's metcon. I was sort of planning to go to LAF and get some squats in, but right now that seems pretty impossible. Maybe tomorrow if they are open on Christmas Day.
Rest Day
My body hurts like hell from yesterday's metcon. I was sort of planning to go to LAF and get some squats in, but right now that seems pretty impossible. Maybe tomorrow if they are open on Christmas Day.
12.23.10 - 12 Days of Christmas
240.0
Metcon:
100m Run
2 Box Jumps
3 Pike Pushups
4 Power Snatches* (#85)
5 pushups
6 v-ups
7 KB Swings (#53)
8 Double Unders**
9 Ring Dips
10 Thrusters (#85)
11 Pullups
12 Burpees
41:03
*for the snatches, I did the first one from the floor and the rest from the hang
**24 Single Skips - didn't even bother trying to do double unders
***the first set of 11 I did without a band - the second set I used the red band
I'm recording all this the day after and right now my body hurts like hell. It will be interesting to see what my time is on this a year from now.
Food:
Milk
Banana
Skirt Steak Burrito
Spaghetti
Creme Brule
Wine
Cheese
Metcon:
100m Run
2 Box Jumps
3 Pike Pushups
4 Power Snatches* (#85)
5 pushups
6 v-ups
7 KB Swings (#53)
8 Double Unders**
9 Ring Dips
10 Thrusters (#85)
11 Pullups
12 Burpees
41:03
*for the snatches, I did the first one from the floor and the rest from the hang
**24 Single Skips - didn't even bother trying to do double unders
***the first set of 11 I did without a band - the second set I used the red band
I'm recording all this the day after and right now my body hurts like hell. It will be interesting to see what my time is on this a year from now.
Food:
Milk
Banana
Skirt Steak Burrito
Spaghetti
Creme Brule
Wine
Cheese
Tuesday, December 21, 2010
12.21.10 - Tabata Something Else
239.0
Metcon:
Tabata
Row (52 cal)
1 minute rest
Pull-Ups (36)
1 minute rest
Push-ups (51)
1 minute rest
Squats (101)
1 minute rest
Sit-ups (81)
Total: 321
Food:
Banana
Milk
Nuts & dried fruit
Double Americano
Teriyaki
Rice
Metcon:
Tabata
Row (52 cal)
1 minute rest
Pull-Ups (36)
1 minute rest
Push-ups (51)
1 minute rest
Squats (101)
1 minute rest
Sit-ups (81)
Total: 321
Food:
Banana
Milk
Nuts & dried fruit
Double Americano
Teriyaki
Rice
Monday, December 20, 2010
12.20.10 - Back Squats & Clean & Jerks
238.8
Strength:
Back Squats
3 reps at 270
3 reps at 275
The reps didn't feel right, so I stopped right there. Hopefully, I can jump in again on Thursday and get a good workout in.
Once I hit my goal of 300, I want to back off to 270 or so and work my way up again with higher volume sets. Squatting 300, to me, doesn't mean just doing 1 rep. To really feel like I've achieved the goal, I need to be able to do at least 5 reps with correct form and ROM. That will probably happen in the second half of January.
Deadlifts
5 reps at 305
5 reps at 315
Worked up to 315 and then tried to pull 326, but it wasn't happening, so I backed off and did a few more reps at 315 and 305. The numbers above are total reps.
Squat Clean & Jerk
2-2-2-2-2
These were programmed, but I didn't participate. Probably won't jerk or overhead press until next week.
Food:
Apple
Milk
Nuts & dried fruit
Pot roast
mini mac & cheese
4 sliders
1 beer
Strength:
Back Squats
3 reps at 270
3 reps at 275
The reps didn't feel right, so I stopped right there. Hopefully, I can jump in again on Thursday and get a good workout in.
Once I hit my goal of 300, I want to back off to 270 or so and work my way up again with higher volume sets. Squatting 300, to me, doesn't mean just doing 1 rep. To really feel like I've achieved the goal, I need to be able to do at least 5 reps with correct form and ROM. That will probably happen in the second half of January.
Deadlifts
5 reps at 305
5 reps at 315
Worked up to 315 and then tried to pull 326, but it wasn't happening, so I backed off and did a few more reps at 315 and 305. The numbers above are total reps.
Squat Clean & Jerk
2-2-2-2-2
These were programmed, but I didn't participate. Probably won't jerk or overhead press until next week.
Food:
Apple
Milk
Nuts & dried fruit
Pot roast
mini mac & cheese
4 sliders
1 beer
Saturday, December 18, 2010
12.18.10 - Rest Day + Notes on going for a 400 lb squat
241.4
Rest Day
Still very stiff from squats on Wednesday, but each day is better. Would love to be able to do a light squat session tomorrow - probably won't go heavier than 250.
Good conversation with Jess yesterday about all the areas I can still improve. Hamstrings, for instance, are pretty undeveloped and so are my abs. I also haven't done any heavy deadlifts in at least 4 months. Improving in these areas really is the road to a 400 lb squat. Now THAT would really be something - squatting 400 pounds. I can hardly imagine it, but at the same time, based on where I am now, it seems pretty doable as long as I don't injure myself.
I should try and get some heavy deads in this week - maybe do progressive sets of 3 up to 330 or so and then start doing 1's. It would be good to know where I am with that lift.
Rest Day
Still very stiff from squats on Wednesday, but each day is better. Would love to be able to do a light squat session tomorrow - probably won't go heavier than 250.
Good conversation with Jess yesterday about all the areas I can still improve. Hamstrings, for instance, are pretty undeveloped and so are my abs. I also haven't done any heavy deadlifts in at least 4 months. Improving in these areas really is the road to a 400 lb squat. Now THAT would really be something - squatting 400 pounds. I can hardly imagine it, but at the same time, based on where I am now, it seems pretty doable as long as I don't injure myself.
I should try and get some heavy deads in this week - maybe do progressive sets of 3 up to 330 or so and then start doing 1's. It would be good to know where I am with that lift.
Friday, December 17, 2010
12.17.10 - Bench Press + 1 mile run, KB DL's, Sit-Ups, and Box Jumps
242.0
Strength:
Bench Press
4 X 5 (#155)
Note: this seemed heavier than it should have seemed.
Metcon:
1 mile run (9 min split)
80 KB Deadlifts
60 knees to chest
40 Box Jumps
21:41
Note: My abs started cramping up quite a bit on the knees to chest, which really slowed me down.
Food:
2 pork tacos
glass of milk
diablo
fries
coleslaw
4 drinks
Strength:
Bench Press
4 X 5 (#155)
Note: this seemed heavier than it should have seemed.
Metcon:
1 mile run (9 min split)
80 KB Deadlifts
60 knees to chest
40 Box Jumps
21:41
Note: My abs started cramping up quite a bit on the knees to chest, which really slowed me down.
Food:
2 pork tacos
glass of milk
diablo
fries
coleslaw
4 drinks
Wednesday, December 15, 2010
12.15.10 - Back Squats & Weighted Pull-Ups + Situps & Thrusters
240.8
Strength:
Back Squats
5 reps at 250
5 reps at 255
5 reps at 260
5 reps at 265
3 reps at 270
3 reps at 275
3 reps at 280
1 rep at 285
1 rep at 290
Weighted Pull-Ups
5 reps strict no load
3 reps at 26
1 rep at 35
1 rep at 37 1/2
1 rep at 37 1/2
Note: could not make it over the bar on the last two reps
Metcon:
Situps & Thrusters (#45)
7 situps each minute followed by as many thrusters as you can do in the remainder of the minute
Do this until you get to 100 thrusters.
8:37
Strength:
Back Squats
5 reps at 250
5 reps at 255
5 reps at 260
5 reps at 265
3 reps at 270
3 reps at 275
3 reps at 280
1 rep at 285
1 rep at 290
Weighted Pull-Ups
5 reps strict no load
3 reps at 26
1 rep at 35
1 rep at 37 1/2
1 rep at 37 1/2
Note: could not make it over the bar on the last two reps
Metcon:
Situps & Thrusters (#45)
7 situps each minute followed by as many thrusters as you can do in the remainder of the minute
Do this until you get to 100 thrusters.
8:37
Tuesday, December 14, 2010
12.14.10 - Deadlifts & Burpees
240.6
Metcon:
5 Deadlifts (#225)
10 Burpees
X5
8:21
As usual, I was bringing up the rear. At 240, burpees still kill me. On the plus side, #225 was pretty easy. It will be interesting to try this again in six months or so. By then, my weight should be down in the 220 range, my deadlift will be up around 450 and my squat should be 340 or 350. If I make those numbers, I can see doing this thing in under 6 mins.
Food:
2 Tacos
Double Americano
Beef Soup
2 Tacos
Double Americano
Milk
Metcon:
5 Deadlifts (#225)
10 Burpees
X5
8:21
As usual, I was bringing up the rear. At 240, burpees still kill me. On the plus side, #225 was pretty easy. It will be interesting to try this again in six months or so. By then, my weight should be down in the 220 range, my deadlift will be up around 450 and my squat should be 340 or 350. If I make those numbers, I can see doing this thing in under 6 mins.
Food:
2 Tacos
Double Americano
Beef Soup
2 Tacos
Double Americano
Milk
Monday, December 13, 2010
Saturday, December 11, 2010
12.11.10 - Rest Day
241.6
Rest Day - very stiff today - 5 days in a row of workouts, including metcons Mon-Thur. Tomorrow will probably be a rest day as well. Monday will likely be a light work day - maybe 3 X 10 at 220 on the back squats - or something like that.
Rest Day - very stiff today - 5 days in a row of workouts, including metcons Mon-Thur. Tomorrow will probably be a rest day as well. Monday will likely be a light work day - maybe 3 X 10 at 220 on the back squats - or something like that.
Friday, December 10, 2010
12.10.10 - Back Squats
238.8
Strength:
Back Squats
3-3-3-3
225-245-265-276
Knees to Elbows
4 X 10
No Metcon - Scott has one programmed but I need to not do it. If I have anything left after the squats, I could work on Deadlifts.
Food:
Milk
Strength:
Back Squats
3-3-3-3
225-245-265-276
Knees to Elbows
4 X 10
No Metcon - Scott has one programmed but I need to not do it. If I have anything left after the squats, I could work on Deadlifts.
Food:
Milk
Thursday, December 9, 2010
12.9.10 - "Nancy" 400m Run & Overhead Squats
241.8
Metcon:
"Nancy"
400m Run
15 Overhead Squats (#65) - note: RX for guys is #95
X5
18:03
Food:
Milk
Kiesch
Double Americano
Nuts & dried fruit
Diablo
Fries
2 drinks
Metcon:
"Nancy"
400m Run
15 Overhead Squats (#65) - note: RX for guys is #95
X5
18:03
Food:
Milk
Kiesch
Double Americano
Nuts & dried fruit
Diablo
Fries
2 drinks
12.8.10 - Wide Leg Box Squats & 2K Row
241.8
Strength:
Wide Leg Box Squats
5 reps at 135
5 reps at 155
5 reps at 175
5 reps at 195
5 reps at 205
5 reps at 195*
* at 205, I was caving on the bottom, so I regressed and did one more set at 195
Metcon:
2K Row
8:14
Food:
Milk
Protein Shake
Double Americano
Beef Taco
Pork Quesadilla
Top Ramen
Milk
Apple
Strength:
Wide Leg Box Squats
5 reps at 135
5 reps at 155
5 reps at 175
5 reps at 195
5 reps at 205
5 reps at 195*
* at 205, I was caving on the bottom, so I regressed and did one more set at 195
Metcon:
2K Row
8:14
Food:
Milk
Protein Shake
Double Americano
Beef Taco
Pork Quesadilla
Top Ramen
Milk
Apple
Tuesday, December 7, 2010
12.7.10 - Squats, Sit-ups, Push-ups
241.4
Metcon:
250m run
30 squats
20 sit-ups
10 Push-ups
X5
16:23 (I think!)
Once again I forgot to note my time before I left. This is too bad because I did fairly well and this would be a good benchmark for me to try again in a few months.
Food:
3 eggs
Milk
Teriyaki Chicken
Rice
Double Americano
Metcon:
250m run
30 squats
20 sit-ups
10 Push-ups
X5
16:23 (I think!)
Once again I forgot to note my time before I left. This is too bad because I did fairly well and this would be a good benchmark for me to try again in a few months.
Food:
3 eggs
Milk
Teriyaki Chicken
Rice
Double Americano
Monday, December 6, 2010
12.6.10 - Back Squats, Push Press, Deadlifts
240.0
Strength:
Back Squats
5 X 7 at 240
Push Press
5 X 5 at 135
Deadlifts
1 X 5 at 300
Note: none of this work got done except a few of the squats. On the squats, I got through 5 reps at 240 and that was basically that. I backed off at that point so that I could hit them again later in the week. On the Push Press, I still had a sharp pain, but this time only in my left shoulder.
Metcon:
10-8-6-4-2
Pull-Ups
Burpees
Double Unders
Sit-Ups
Ball Slams
Wall Ball
14:17 - not sure about this time - it's 14-something though.
Food:
Strength:
Back Squats
5 X 7 at 240
Push Press
5 X 5 at 135
Deadlifts
1 X 5 at 300
Note: none of this work got done except a few of the squats. On the squats, I got through 5 reps at 240 and that was basically that. I backed off at that point so that I could hit them again later in the week. On the Push Press, I still had a sharp pain, but this time only in my left shoulder.
Metcon:
10-8-6-4-2
Pull-Ups
Burpees
Double Unders
Sit-Ups
Ball Slams
Wall Ball
14:17 - not sure about this time - it's 14-something though.
Food:
Saturday, December 4, 2010
12.4.10 - Rest Day
244.0
Rest Day - Body is telling me I need another rest day before I do squats again. I may change my mind about this in the next couple of hours.
If so, this is what my routine will look like:
Back Squats:
5 X 7 at 240
Inverse Rows:
10 X 5
Deadlifts
1 X 5 at 300
Food:
Milk
Rest Day - Body is telling me I need another rest day before I do squats again. I may change my mind about this in the next couple of hours.
If so, this is what my routine will look like:
Back Squats:
5 X 7 at 240
Inverse Rows:
10 X 5
Deadlifts
1 X 5 at 300
Food:
Milk
12.3.10 - Hang Power Snatches, V-Ups, Box Jumps
240.6
Metcon:
21-15-9
Hang Power Snatch
V-Ups
Box Jumps
time was 9-something
Food:
Milk
3 eggs
corned beef
Milk
Milk
Pork
Avocado
Cheesesteak
Fried
Doritos
Hot Chocolate
Metcon:
21-15-9
Hang Power Snatch
V-Ups
Box Jumps
time was 9-something
Food:
Milk
3 eggs
corned beef
Milk
Milk
Pork
Avocado
Cheesesteak
Fried
Doritos
Hot Chocolate
Thursday, December 2, 2010
12.2.10 - Hang Cleans, Farmer's Carry, & Row
241.4
Strength:
Push Jerks
3-3-3-3
Note: couldn't do these - I think some overuse from earlier in the week.
Metcon:
10 Hang Cleans (#106)
150m Farmers Carry (two #44 KBs)
500m Row
18:09 - not sure about the time.
Note: Grip workout - my forearms felt like they were ready to explode. The cleans felt really good. No hook grip. I probably need to do some separate work with that.
Food:
Glass of milk
3 eggs
Double Americano
Dried Fruit & Nuts
Corned Beef
Glass of milk
Glass of milk
Double Americano
Strength:
Push Jerks
3-3-3-3
Note: couldn't do these - I think some overuse from earlier in the week.
Metcon:
10 Hang Cleans (#106)
150m Farmers Carry (two #44 KBs)
500m Row
18:09 - not sure about the time.
Note: Grip workout - my forearms felt like they were ready to explode. The cleans felt really good. No hook grip. I probably need to do some separate work with that.
Food:
Glass of milk
3 eggs
Double Americano
Dried Fruit & Nuts
Corned Beef
Glass of milk
Glass of milk
Double Americano
Wednesday, December 1, 2010
12.1.10 - Rest Day
243.4
Rest Day
My body is forcing the issue. Hopefully, I can metcon tomorrow, but if not, then definitely squats on Friday.
I think the volume approach to the squats is the right one. My thinking right now is that Friday will be 5 X 7 at 240. Then Monday or Tuesday I'll do 5 X 7 at 250 and Friday will be 5 X 7 at 260. Depending on how that feels, I'll either stick with 5 X 7 for 270, or I'll change it up and do something like 10 X 3 at 270.
Food:
Glass of milk
3 eggs
Rest Day
My body is forcing the issue. Hopefully, I can metcon tomorrow, but if not, then definitely squats on Friday.
I think the volume approach to the squats is the right one. My thinking right now is that Friday will be 5 X 7 at 240. Then Monday or Tuesday I'll do 5 X 7 at 250 and Friday will be 5 X 7 at 260. Depending on how that feels, I'll either stick with 5 X 7 for 270, or I'll change it up and do something like 10 X 3 at 270.
Food:
Glass of milk
3 eggs
Tuesday, November 30, 2010
11.30.10 - Back Squats, Strict Press, Push Press, Ring Rows
243.4
Strength:
Back Squats
5 X 7 at 230
Note: these felt pretty good for the most part.
Strict Press
2 X 5 at 115
3 X 3 at 115
Dumbell Presses
5 X 10 at 25
Metcon:
21-18-15
Ground to Overhead (#75)
Med Ball Cleans (#20)
Sit-ups
17:09
Note: would have got through this faster if not for the squats. Also, KB swings would have been a good sub for the GTOH. The problem with GTOH is that my back rounds and my form goes to shit, especially with a light load, so KB swings I think would have made more sense.
Food:
Biscuits & Gravy
Nuts & dried fruit
Double Americano
Double Americano
Strength:
Back Squats
5 X 7 at 230
Note: these felt pretty good for the most part.
Strict Press
2 X 5 at 115
3 X 3 at 115
Dumbell Presses
5 X 10 at 25
Metcon:
21-18-15
Ground to Overhead (#75)
Med Ball Cleans (#20)
Sit-ups
17:09
Note: would have got through this faster if not for the squats. Also, KB swings would have been a good sub for the GTOH. The problem with GTOH is that my back rounds and my form goes to shit, especially with a light load, so KB swings I think would have made more sense.
Food:
Biscuits & Gravy
Nuts & dried fruit
Double Americano
Double Americano
11.29.10 - Rest Day
244.4
Rest Day
Hadn't planned on taking a rest day today but decided to go that way at the last minute. I think the Saturday workout took a lot out of me - all those squats. I want to do something similar tomorrow, along with some Strict Press and some light Push Press. Or, maybe I'll do Jerks. Squats are the main thing though.
Rest Day
Hadn't planned on taking a rest day today but decided to go that way at the last minute. I think the Saturday workout took a lot out of me - all those squats. I want to do something similar tomorrow, along with some Strict Press and some light Push Press. Or, maybe I'll do Jerks. Squats are the main thing though.
Sunday, November 28, 2010
11.28.10 - Rest Day
243.4
Rest Day - pretty much stiff as hell from two days of squatting and pressing. Bench yesterday was weak, but part of that must have something to do with the pressing from the day before. I'm convinced I need to do way more bench press. I don't think there's any other way to make my strict press go up. Bench Press, Push Press, Dips, and Press Partials should do the trick. Also, getting some fractional plates would be very, very helpful.
Rest Day - pretty much stiff as hell from two days of squatting and pressing. Bench yesterday was weak, but part of that must have something to do with the pressing from the day before. I'm convinced I need to do way more bench press. I don't think there's any other way to make my strict press go up. Bench Press, Push Press, Dips, and Press Partials should do the trick. Also, getting some fractional plates would be very, very helpful.
Saturday, November 27, 2010
11.27.10 - Back Squats, Deads, RDLs, Bench, Push Press
240.6
Strength:
Back Squats
5 X 10 at 200
Note: this was hard but not as much on the legs
Romanian Deadlifts
5 reps at 135
5 reps at 155
5 reps at 175
5 reps at 195
5 reps at 215
Bench Press
3 X 5 at 165
Food:
Panang Curry w/chicken and rice
Double Americano
Double Americano
2 glasses of 1% milk
2 eggs
Strength:
Back Squats
5 X 10 at 200
Note: this was hard but not as much on the legs
Romanian Deadlifts
5 reps at 135
5 reps at 155
5 reps at 175
5 reps at 195
5 reps at 215
Bench Press
3 X 5 at 165
Food:
Panang Curry w/chicken and rice
Double Americano
Double Americano
2 glasses of 1% milk
2 eggs
Friday, November 26, 2010
11.26.10 - Back Squats & Press
240.4
Strength:
Back Squats
3 reps at 255
3 reps at 260
Note: these are only working sets. I did a lot of other reps working up to those loads. 260 felt real heavy. I should probably stay there and try to work up to 5 X 5.
Push Press:
Several sets - worked up to a max of 145. 135 is probably a good starting point for 5 X 5 parallel sets.
Press Partials
2 X 5 - find working weight
5 at 145
5 at 140
Strict Press
5 X 10
10 at 85 and the rest at 75.
Food:
Turkey
Stuffing
mashed potatoes
gravy
Fish stew
small slice of pecan pie
Strength:
Back Squats
3 reps at 255
3 reps at 260
Note: these are only working sets. I did a lot of other reps working up to those loads. 260 felt real heavy. I should probably stay there and try to work up to 5 X 5.
Push Press:
Several sets - worked up to a max of 145. 135 is probably a good starting point for 5 X 5 parallel sets.
Press Partials
2 X 5 - find working weight
5 at 145
5 at 140
Strict Press
5 X 10
10 at 85 and the rest at 75.
Food:
Turkey
Stuffing
mashed potatoes
gravy
Fish stew
small slice of pecan pie
Wednesday, November 24, 2010
11.24.10 - Rest Day
239.6
Rest Day
Not an intentional rest day, per se, but still lots of snow on the ground plus it's the day before Thanksgiving and I just wasn't feeling it. Since I train pretty consistently 4-5 days each week, I've learned to listen to the voice in my head when it says I don't want to do it on any given day.
I'm at my Mom's house tonight and tomorrow night. I brought my jumprope with me though and I bought a piece of PVC on my way up here that I can work with a little bit tomorrow.
Food:
Odwalla Protein Smoothie
glass of milk
half cup of cranberry juice
Fish Stew
Chicken
Pork Stew with a tiny bit of rice
Rest Day
Not an intentional rest day, per se, but still lots of snow on the ground plus it's the day before Thanksgiving and I just wasn't feeling it. Since I train pretty consistently 4-5 days each week, I've learned to listen to the voice in my head when it says I don't want to do it on any given day.
I'm at my Mom's house tonight and tomorrow night. I brought my jumprope with me though and I bought a piece of PVC on my way up here that I can work with a little bit tomorrow.
Food:
Odwalla Protein Smoothie
glass of milk
half cup of cranberry juice
Fish Stew
Chicken
Pork Stew with a tiny bit of rice
Tuesday, November 23, 2010
11.22.10 - Back Squat & Press
242.6
Strength:
Back Squat
1RM = 280
Press
1RM = 145
Deadlifts
2 or 3 heavy sets
Last one was 5 reps at 275
Strength:
Back Squat
1RM = 280
Press
1RM = 145
Deadlifts
2 or 3 heavy sets
Last one was 5 reps at 275
Sunday, November 21, 2010
11.21.10 - Rest Day
242.6
Rest Day
Food:
Nuts
Double Americano
2 slices of pizza
Fish Stew
Double Americano
Rest Day
Food:
Nuts
Double Americano
2 slices of pizza
Fish Stew
Double Americano
Saturday, November 20, 2010
Friday, November 19, 2010
11.19.10 - Row, Wall Balls, Dips, Push Press
243.4
Metcon:
1000m Row
50 Wallballs (#12)
50 Bench Dips
50 Push Press (#65)
15:24
Food:
Soup
Double Americano
Cheese
Dried Fruit & Nuts
Notes:
Looking forward to not working out this weekend, although I may go into LAF tomorrow and do an active rest day.
Metcon:
1000m Row
50 Wallballs (#12)
50 Bench Dips
50 Push Press (#65)
15:24
Food:
Soup
Double Americano
Cheese
Dried Fruit & Nuts
Notes:
Looking forward to not working out this weekend, although I may go into LAF tomorrow and do an active rest day.
11.18.10 - Deadlifts (deload) + Overhead Squats & Double Unders
242.4
Strength:
Deadlifts
5 reps at 155
5 reps at 205
5 reps at 255
Metcon:
10 Overhead Squats (#65)
50 Double Unders (200 single skips)
X3
12:33
Strength:
Deadlifts
5 reps at 155
5 reps at 205
5 reps at 255
Metcon:
10 Overhead Squats (#65)
50 Double Unders (200 single skips)
X3
12:33
Wednesday, November 17, 2010
11.17.10 - Active Rest Day
241.4
Active Rest Day
Worked on deadlift form and did some power snatches. Also, warmed up with the group, got some GHD work in and some overhead squats.
Hip extension continues to be THE ISSUE with the oly lifts.
Food:
Gyro, lamb and beef
Veggies
Pot Roast
Active Rest Day
Worked on deadlift form and did some power snatches. Also, warmed up with the group, got some GHD work in and some overhead squats.
Hip extension continues to be THE ISSUE with the oly lifts.
Food:
Gyro, lamb and beef
Veggies
Pot Roast
Tuesday, November 16, 2010
11.16.10 - Back Squat (Deload) + 400m Run, Thrusters, & Pullups
241.4
Strength:
Back Squats (Deload)
5 reps at 115 (40%)
5 reps at 140 (50%)
5 reps at 170 (60%)
Estimated Max: 315
Working Weight: 283.5
Metcon:
400m Run
21 Thrusters
12 Pullups
X3
Food:
2 Eggs
Milk
Flank Steak
Strength:
Back Squats (Deload)
5 reps at 115 (40%)
5 reps at 140 (50%)
5 reps at 170 (60%)
Estimated Max: 315
Working Weight: 283.5
Metcon:
400m Run
21 Thrusters
12 Pullups
X3
Food:
2 Eggs
Milk
Flank Steak
Monday, November 15, 2010
11.15.10 - Press (Deload) + Med Ball Cleans & Pushups
243.0
Strength:
Press (Deload)
Set 1: 5 reps at 65 (50%)
Set 2: 5 reps at 65 (50%)
Set 3: 5 reps at 80 (60%)
Working Weight = 130.5
Metcon:
10 Medicine Ball Squat Cleans
10 Rotational Pushups
X5
7:25
Food:
Flank Steak
Double Americano
Strength:
Press (Deload)
Set 1: 5 reps at 65 (50%)
Set 2: 5 reps at 65 (50%)
Set 3: 5 reps at 80 (60%)
Working Weight = 130.5
Metcon:
10 Medicine Ball Squat Cleans
10 Rotational Pushups
X5
7:25
Food:
Flank Steak
Double Americano
Sunday, November 14, 2010
11.14.10 - Rest Day
245.4
Rest Day
Back not hurting but feeling kind of tender. I think the GHD situps and the overhead lunges are largely at work there.
Rest Day
Back not hurting but feeling kind of tender. I think the GHD situps and the overhead lunges are largely at work there.
Saturday, November 13, 2010
11.13.10 - Rest Day
243.6
Rest Day
Definitely need to rest today and tomorrow. Next week is deloading week, but I am still going to try and do some heavy Bench Press and Push Press.
Rest Day
Definitely need to rest today and tomorrow. Next week is deloading week, but I am still going to try and do some heavy Bench Press and Push Press.
Friday, November 12, 2010
11.12.10 - Bench Press + Vicious Metcon
241.6
Strength:
Bench Press wk 1
5 reps at 115 (65%)
5 reps at 135 (75%)
Didn't complete the 5/3/1 sequence for the bench. I can go to LAF and do it tomorrow without a spotter, or I can just bag it for now and hit it again next week. Last set should have been max reps at 155.
Step-Ups:
4 X 7 each leg bodyweight only
Note: at bodyweight, I can probably do this every single day
Pull-ups:
5 ring pull-ups
Metcon:
21 GHD Situps
30 Overhead Lunges (#45)
10 Ball Slams
15 GHD Situps
22 Overhead Lunges (#45)
10 Ball Slams
9 GHD Situps
18 Overhead Lunges (#45)
10 Ball Slams
then
200 single skips
16:20
Note: I scaled this down. The lunges were supposed to be 42, 30, & 18 and the jump rope prescription was 150 Double Unders, which there was basically no way for me to get through today. Unfortunately, this is sometimes what happens on day 5.
Food:
Flanks Steak
Double Americano
Nuts & dried fruit
Veggies
Flank Steak
Notes:
I need to get in the following:
Push Press
Bench Press
Dips
GHRs
Hill Climb
Step Ups
Power Snatch
Ring Holds
There is so much to do. I feel like I need to spend more of my training time working on my weaknesses than I do following CrossFit programming. Didn't get to Dips today, which is disappointing.
Strength:
Bench Press wk 1
5 reps at 115 (65%)
5 reps at 135 (75%)
Didn't complete the 5/3/1 sequence for the bench. I can go to LAF and do it tomorrow without a spotter, or I can just bag it for now and hit it again next week. Last set should have been max reps at 155.
Step-Ups:
4 X 7 each leg bodyweight only
Note: at bodyweight, I can probably do this every single day
Pull-ups:
5 ring pull-ups
Metcon:
21 GHD Situps
30 Overhead Lunges (#45)
10 Ball Slams
15 GHD Situps
22 Overhead Lunges (#45)
10 Ball Slams
9 GHD Situps
18 Overhead Lunges (#45)
10 Ball Slams
then
200 single skips
16:20
Note: I scaled this down. The lunges were supposed to be 42, 30, & 18 and the jump rope prescription was 150 Double Unders, which there was basically no way for me to get through today. Unfortunately, this is sometimes what happens on day 5.
Food:
Flanks Steak
Double Americano
Nuts & dried fruit
Veggies
Flank Steak
Notes:
I need to get in the following:
Push Press
Bench Press
Dips
GHRs
Hill Climb
Step Ups
Power Snatch
Ring Holds
There is so much to do. I feel like I need to spend more of my training time working on my weaknesses than I do following CrossFit programming. Didn't get to Dips today, which is disappointing.
11.11.10 - Deadlifts + Metcon (Run, KB, Squat Cleans, Burpees)
243.8
Strength:
Deadlifts
Worked on form. Did a few sets in the 200 - 235 range with 2 ten-pound bumpers under each side.
Metcon:
AMRAP 15 Minutes
200m Run
7 KB Swings
5 Squat Cleans
3 Burpees
5 full rounds
Food:
Strength:
Deadlifts
Worked on form. Did a few sets in the 200 - 235 range with 2 ten-pound bumpers under each side.
Metcon:
AMRAP 15 Minutes
200m Run
7 KB Swings
5 Squat Cleans
3 Burpees
5 full rounds
Food:
Wednesday, November 10, 2010
11.10.10 - Back Squat + Metcon (Press, Run, Ring Dips)
243.6
Strength:
Back Squat - week 3
5 reps at 200 (75%)
3 reps at 230 (85%)
9 reps at 255 (95%)
Working weight: 270
Estimated 1RM: 300
Note: On the back squat, I've been tinkering with my numbers each week of this 5/3/1 cycle. This week I'm basing my numbers off of an estimated max of 300. Last week it was 275 and the week before it was 260. Next week is deloading and for that reason I expect I'll take at least one extra rest day. The following week we'll test, OR I could just start another 5/3/1 cycle. That's kind of the dilemma.
Metcon:
21-15-12-9
Press
150m Run
9-12-15-21
Ring Dips
Note: did not participate in the metcon today but I did do some extra credit today.
Extra Credit:
3 X 10 bench dips
3 X 5 Glute Ham Raises
Hamstrings are so weak I can't do a legitimate Glute Ham Raise right now. I can do partials however, which I'll keep doing, but also mix in Good Mornings, Hill Climbs, and maybe RDL's. I may also sneak into LAF and do some leg curls. That isn't something I would ordinarily do, but if it helps why not do it.
Food:
Pro Shake
Nuts & Fruit
Double Americano
Teriyaki Chicken
Rice
Strength:
Back Squat - week 3
5 reps at 200 (75%)
3 reps at 230 (85%)
9 reps at 255 (95%)
Working weight: 270
Estimated 1RM: 300
Note: On the back squat, I've been tinkering with my numbers each week of this 5/3/1 cycle. This week I'm basing my numbers off of an estimated max of 300. Last week it was 275 and the week before it was 260. Next week is deloading and for that reason I expect I'll take at least one extra rest day. The following week we'll test, OR I could just start another 5/3/1 cycle. That's kind of the dilemma.
Metcon:
21-15-12-9
Press
150m Run
9-12-15-21
Ring Dips
Note: did not participate in the metcon today but I did do some extra credit today.
Extra Credit:
3 X 10 bench dips
3 X 5 Glute Ham Raises
Hamstrings are so weak I can't do a legitimate Glute Ham Raise right now. I can do partials however, which I'll keep doing, but also mix in Good Mornings, Hill Climbs, and maybe RDL's. I may also sneak into LAF and do some leg curls. That isn't something I would ordinarily do, but if it helps why not do it.
Food:
Pro Shake
Nuts & Fruit
Double Americano
Teriyaki Chicken
Rice
Tuesday, November 9, 2010
11.9.10 - Press + "Randy"
242.6
Strength:
Press
5 reps at 95
3 reps at 110
4 reps at 125
Metcon:
"Randy"
75 Power Snatches (#75)
9:44
Food:
Pro Shake
Fruit & Nuts
Double Americano
Teriyaki Chicken
Rice
Double Americano
Strength:
Press
5 reps at 95
3 reps at 110
4 reps at 125
Metcon:
"Randy"
75 Power Snatches (#75)
9:44
Food:
Pro Shake
Fruit & Nuts
Double Americano
Teriyaki Chicken
Rice
Double Americano
Monday, November 8, 2010
11.8.10 - SWAT PT - i.e. 6 X 400m with a bunch of stuff in between
243.8
Metcon:
400m Run
20 situps
400m Run
20 pushups
400m Run
20 Pullups
400m Run
20 Knees to Elbows
400m Run
20 Air Squats
400m Run
20m Barbell Carry (#155)
21:49
Food:
2 Tacos
Double Tall Americano
Banana
nuts, berries
Burger
Beer
Metcon:
400m Run
20 situps
400m Run
20 pushups
400m Run
20 Pullups
400m Run
20 Knees to Elbows
400m Run
20 Air Squats
400m Run
20m Barbell Carry (#155)
21:49
Food:
2 Tacos
Double Tall Americano
Banana
nuts, berries
Burger
Beer
Sunday, November 7, 2010
Saturday, November 6, 2010
11.6.10 - Rest Day
244.2
Rest Day
Good day yesterday. I did really well on the rowing sprints and got in both some power cleans and power snatches. I snatched #130 without too much difficulty but had to stop there. Next week I'll work on #135.
Food:
Rest Day
Good day yesterday. I did really well on the rowing sprints and got in both some power cleans and power snatches. I snatched #130 without too much difficulty but had to stop there. Next week I'll work on #135.
Food:
Friday, November 5, 2010
11.5.10 - Power Cleans + Row Sprint & Wall Balls
244.2
Strength:
Power Clean
3 reps at 155
3 reps at 165
3 reps at 175
My Power Clean sucks. Really need to work on this more.
Metcon:
150m Row
10 wall balls
4-6 rounds
26/26/26/26/27/26
Food:
2 tacos
double americano
double americano
Jessica is going to come up with an Olympic lifting program for me, hopefully in the next few weeks. Really looking forward to this. It should be a six-week cycle, so maybe we'll start after the holidays, or maybe we can do a two-week mini-cycle in December and then reboot in January. Presumably, this will include lots of overhead squats and snatch balance, which will really help with range of motion and should get me moving towards a full squat snatch. Power clean will be critical to build power. I honestly can't wait for this.
Some movements I hope to see in her program:
Snatch Grip Deadlift
Standing Calf Raise
Plate Raise
Dumbell Tricep Extension
Triceps are a weakness in the current programming. We occasionally do ring dips, but I don't think ring dips are very effective for people at my stage. Later, when I am both lighter and stronger, I can see them being a highly superior movement, but for right now they are just too difficult - too much instability. I think improving my tricep strength alone would improve my press by 5 pounds.
Strength:
Power Clean
3 reps at 155
3 reps at 165
3 reps at 175
My Power Clean sucks. Really need to work on this more.
Metcon:
150m Row
10 wall balls
4-6 rounds
26/26/26/26/27/26
Food:
2 tacos
double americano
double americano
Jessica is going to come up with an Olympic lifting program for me, hopefully in the next few weeks. Really looking forward to this. It should be a six-week cycle, so maybe we'll start after the holidays, or maybe we can do a two-week mini-cycle in December and then reboot in January. Presumably, this will include lots of overhead squats and snatch balance, which will really help with range of motion and should get me moving towards a full squat snatch. Power clean will be critical to build power. I honestly can't wait for this.
Some movements I hope to see in her program:
Snatch Grip Deadlift
Standing Calf Raise
Plate Raise
Dumbell Tricep Extension
Triceps are a weakness in the current programming. We occasionally do ring dips, but I don't think ring dips are very effective for people at my stage. Later, when I am both lighter and stronger, I can see them being a highly superior movement, but for right now they are just too difficult - too much instability. I think improving my tricep strength alone would improve my press by 5 pounds.
Thursday, November 4, 2010
11.4.10 - Back Squats + Metcon
244.0
Strength:
Back Squat wk 2
3 reps at 175 (70%)
3 reps at 200 (80%)
10 reps at 225 (90%)
Estimated Max: 275
Working Weight: 247.5
Metcon:
Death by:
KB Swings
Sit-ups
15 1/2 rounds
Food:
Pro Shake
Strength:
Back Squat wk 2
3 reps at 175 (70%)
3 reps at 200 (80%)
10 reps at 225 (90%)
Estimated Max: 275
Working Weight: 247.5
Metcon:
Death by:
KB Swings
Sit-ups
15 1/2 rounds
Food:
Pro Shake
Wednesday, November 3, 2010
Tuesday, November 2, 2010
11.2.10 - Press & Overhead Squats (metcon)
244.0
Strength:
Press wk 2
3 reps at 90
3 reps at 105
9 reps at 115
Metcon:
21-15-9
Overhead Squats
Knees to chest (on the ground)
Note: work in teams. Partner does max knees to chest while the other partner does OHS.
5 something
Food:
Pro Shake
dried fruit & nuts
Ahi Tuna filet
Americano
Strength:
Press wk 2
3 reps at 90
3 reps at 105
9 reps at 115
Metcon:
21-15-9
Overhead Squats
Knees to chest (on the ground)
Note: work in teams. Partner does max knees to chest while the other partner does OHS.
5 something
Food:
Pro Shake
dried fruit & nuts
Ahi Tuna filet
Americano
Monday, November 1, 2010
11.1.10 - SDLHP & Hang Cleans
245.8
Metcon:
Sumo Deadlift:
10-9-8-7-6-5-4-3-2-1
Hang Clean
1-2-3-4-5-6-7-8-9-10
16:17
Food:
Pro Shake
dried fruit & nuts
jerky
flank steak
chili w/cheese and crackers
Metcon:
Sumo Deadlift:
10-9-8-7-6-5-4-3-2-1
Hang Clean
1-2-3-4-5-6-7-8-9-10
16:17
Food:
Pro Shake
dried fruit & nuts
jerky
flank steak
chili w/cheese and crackers
Saturday, October 30, 2010
Friday, October 29, 2010
10.29.10 - Tabata: Row, DU, Squats, SDLHP
244.4
Metcon:
Tabata
Row
Double Unders
Squats
SDLHP
Food:
Pro Shake
Dried Fruit
Nuts
Americano
Corned Beef
Metcon:
Tabata
Row
Double Unders
Squats
SDLHP
Food:
Pro Shake
Dried Fruit
Nuts
Americano
Corned Beef
Thursday, October 28, 2010
10.28.10 - Power Clean & Power Snatch
245.4
Strength:
Power Clean
3 or 4 sets of 5 at #95 and #115. Worked from the hang, mostly on technique with Jessica. Later, we did some light weight drills with the Power Snatch.
Food:
Dried Fruit
Nuts
Jerky
Banana
Double Americano w/half & half
Corned Beef
Chicken Caesar Salad
Strength:
Power Clean
3 or 4 sets of 5 at #95 and #115. Worked from the hang, mostly on technique with Jessica. Later, we did some light weight drills with the Power Snatch.
Food:
Dried Fruit
Nuts
Jerky
Banana
Double Americano w/half & half
Corned Beef
Chicken Caesar Salad
10.27.10 - Back Squats + DUs, Pushups, & Wall Ball
245.2
Strength:
Back Squats
5 reps at 150 (65%)
5 reps at 175 (75%)
13 reps at 200 (85%)
Estimated Max: 260
Working Weight: 234
Note: I may move these numbers up next week, maybe make my working weight an even #250.
Metcon:
21-15-9
Double Unders
Push-ups
Wall Ball (#16)
Food:
Corned Beef
Dried Fruit
Nuts
Banana
Corned Beef
Apple
Pork Jerky
Tomato Basil Soup
Strength:
Back Squats
5 reps at 150 (65%)
5 reps at 175 (75%)
13 reps at 200 (85%)
Estimated Max: 260
Working Weight: 234
Note: I may move these numbers up next week, maybe make my working weight an even #250.
Metcon:
21-15-9
Double Unders
Push-ups
Wall Ball (#16)
Food:
Corned Beef
Dried Fruit
Nuts
Banana
Corned Beef
Apple
Pork Jerky
Tomato Basil Soup
Tuesday, October 26, 2010
10.26.10 - Deadlifts, Burpees, KB Swings
243.8
Warmup:
1K Row
Rowing 8 X 25 second sprints
Metcon:
AMRAP 5 Minutes
4 Deadlifts (#175)
8 Burpees
12 KB Swings (#44)
1:30 rest
X3
2 1/3, 2 1/3, 2 1/3
Note: This thing was a real killer
Food:
3 eggs, scrambled with cheese & italian sausage
Double Americano
handful of almonds
3 pieces of beef jerky
Butternut Squash Soup
Caesar Salad
Warmup:
1K Row
Rowing 8 X 25 second sprints
Metcon:
AMRAP 5 Minutes
4 Deadlifts (#175)
8 Burpees
12 KB Swings (#44)
1:30 rest
X3
2 1/3, 2 1/3, 2 1/3
Note: This thing was a real killer
Food:
3 eggs, scrambled with cheese & italian sausage
Double Americano
handful of almonds
3 pieces of beef jerky
Butternut Squash Soup
Caesar Salad
Monday, October 25, 2010
10.25.10 - Press + "Fran"
245.6
Morning Supplemental:
2K row
9:56
Bench Press
10-10-10-10-10
95-105-115-125-135
Strength:
Press
Set 1: 5 reps at 85 (65%)
Set 2: 5 reps at 95 (75%)
Set 3: 10 reps at 110 (85%)
True Max = 145
Working Max = 130.5
Metcon:
"Fran"
21-15-9
Thrusters (#95)
Pull-ups
Note: this will be my first time doing Fran without jumpstretch bands. My endurance has kind of been shit lately, but hopefully I get this done in under 10.
12:29
Food:
Steak
Two large eggs
1/2 glass of milk
Triple Americano
Meatloaf
Spinach and Tomato stuff
Apple
Cheese
Salami
Morning Supplemental:
2K row
9:56
Bench Press
10-10-10-10-10
95-105-115-125-135
Strength:
Press
Set 1: 5 reps at 85 (65%)
Set 2: 5 reps at 95 (75%)
Set 3: 10 reps at 110 (85%)
True Max = 145
Working Max = 130.5
Metcon:
"Fran"
21-15-9
Thrusters (#95)
Pull-ups
Note: this will be my first time doing Fran without jumpstretch bands. My endurance has kind of been shit lately, but hopefully I get this done in under 10.
12:29
Food:
Steak
Two large eggs
1/2 glass of milk
Triple Americano
Meatloaf
Spinach and Tomato stuff
Apple
Cheese
Salami
Sunday, October 24, 2010
10.24.10 - Rest Day
248.6
Rest Day
Food:
Fish bowl with onions & cabbage
coffee
Brownies
Steak (2/3)
Mixed Veggies
Rest Day
Food:
Fish bowl with onions & cabbage
coffee
Brownies
Steak (2/3)
Mixed Veggies
Saturday, October 23, 2010
10.23.10 - Rest Day
249.2 WTF?
Rest Day
Food:
Misc stuff at potluck - mostly good
2 small pieces of cake
Coffee w/half & half
Rest Day
Food:
Misc stuff at potluck - mostly good
2 small pieces of cake
Coffee w/half & half
10.22.10 - Bench Press + Hill Sprints
246.2
Strength:
Bench Press
5-5-3-1
175-185-195-200
Metcon:
100m Hill Sprints
X3
25 sec, 27 sec, 29 sec
Note: felt pretty lightheaded and almost dizzy after this.
Food:
Yogurt
Strawberries
Almonds
Jimmy Johns Sandwich
3 slices of pizza
5 or 6 drinks
13 wings
Strength:
Bench Press
5-5-3-1
175-185-195-200
Metcon:
100m Hill Sprints
X3
25 sec, 27 sec, 29 sec
Note: felt pretty lightheaded and almost dizzy after this.
Food:
Yogurt
Strawberries
Almonds
Jimmy Johns Sandwich
3 slices of pizza
5 or 6 drinks
13 wings
Thursday, October 21, 2010
10.21.10 - Row, HSPU, Split Squat, and Ring Dips
246.2
Skill:
Split Squat/Ring Dips/HSPU
Metcon:
Complete 4 rounds:
200m row
5 HSPU
14 Split Squats
3 Muscle-Ups or 7 Ring Dips
Food:
2 tacos
Tall Latte
Skill:
Split Squat/Ring Dips/HSPU
Metcon:
Complete 4 rounds:
200m row
5 HSPU
14 Split Squats
3 Muscle-Ups or 7 Ring Dips
Food:
2 tacos
Tall Latte
Wednesday, October 20, 2010
10.20.10 - Clean & Jerks + "Annie"
245.6
Strength:
Back Squats
3-3-3-3-3-3
205-215-225-235-245-255
Note: due to my damaged hand, I may do something else, like back squats.
Metcon:
"Annie"
Double Unders & Situps
50-40-30-20-10
19:10 - couldn't get any rhythm going with the double unders, which slowed me down a ton.
Food:
3 eggs
4 strips of bacon (thin)
1/2 glass of milk (1%)
Strength:
Back Squats
3-3-3-3-3-3
205-215-225-235-245-255
Note: due to my damaged hand, I may do something else, like back squats.
Metcon:
"Annie"
Double Unders & Situps
50-40-30-20-10
19:10 - couldn't get any rhythm going with the double unders, which slowed me down a ton.
Food:
3 eggs
4 strips of bacon (thin)
1/2 glass of milk (1%)
Tuesday, October 19, 2010
Monday, October 18, 2010
10.18.10 - Power Snatch + Pullups & Burpees
246.0
Strength:
Power Snatch
5-5-5-5-51-1
95-95-105-115-120-125-130
Metcon:
AMRAP 3 minutes
4 Pullups
4 Burpees
4 total cycles
3.5/3.5/3.0/0.0
Total Pullups: 44 unassisted
Note: Ripped open the skin on my left hand and so I sat out the last round. Pullups were all unassisted though.
Food:
Coffee
2 chicken breasts
small salad
Steak
Frozen Veggies
Strength:
Power Snatch
5-5-5-5-51-1
95-95-105-115-120-125-130
Metcon:
AMRAP 3 minutes
4 Pullups
4 Burpees
4 total cycles
3.5/3.5/3.0/0.0
Total Pullups: 44 unassisted
Note: Ripped open the skin on my left hand and so I sat out the last round. Pullups were all unassisted though.
Food:
Coffee
2 chicken breasts
small salad
Steak
Frozen Veggies
Saturday, October 16, 2010
Friday, October 15, 2010
10/15/10 - Press + Clean & Jerks/400m run
245.2
Strength:
Press
3-3-3-3
Metcon:
3 rounds
30 Clean & Jerk
400m run
Note: I'm curious what the prescribed load is for the C & Js. Probably #75 or #85. Hopefully I can rown instead of run, but whatever.
Food:
3 Eggs
5 pieces of bacon
Taco Salad w/Pork
Coffee
Note: If I'm going to eat lunch early, I should make breakfast smaller. 2 egg & 2 pieces of bacon with some fruit would have made more sense. Also, I bought the bacon and eggs to help me get off the carbs I've been eating lately.
Strength:
Press
3-3-3-3
Metcon:
3 rounds
30 Clean & Jerk
400m run
Note: I'm curious what the prescribed load is for the C & Js. Probably #75 or #85. Hopefully I can rown instead of run, but whatever.
Food:
3 Eggs
5 pieces of bacon
Taco Salad w/Pork
Coffee
Note: If I'm going to eat lunch early, I should make breakfast smaller. 2 egg & 2 pieces of bacon with some fruit would have made more sense. Also, I bought the bacon and eggs to help me get off the carbs I've been eating lately.
Thursday, October 14, 2010
10.14.10 - Back Squat + Tabata
245.8
Strength:
Back Squat
7-7-7-7
155-170-180-195
Metcon:
Tabata
Med Ball Clean
30 Second Rest
Superman
30 Second Rest
Air Squats
30 Second Rest
Plank Pike
Strength:
Back Squat
7-7-7-7
155-170-180-195
Metcon:
Tabata
Med Ball Clean
30 Second Rest
Superman
30 Second Rest
Air Squats
30 Second Rest
Plank Pike
Wednesday, October 13, 2010
10.13.10 - Burpees, Box Jumps, Weighted Situps, Double Unders
247.6
Metcon:
2 Rounds of
20 Burpees
30 Box Jumps
40 Weighted Situps
30 Double Unders
20 Burpees
Rest 1:30
This workout was a total mess. I really couldn't do it at all so I'm not going to put my result up there. Double Unders were the worst. On the second round, I had to just do single skips because I couldn't get a rhythm. Overall, I felt weak and got completely exhausted, almost like I've never done CrossFit before. I think I've actually gained back a few pounds, which means the weight listed above is more than just fluctuation. I need to get off the sugar and start dropping weight again.
Food:
Triple Americano
Salad
Veggies
Fish
Cereal
Cheese
Peanut Butter
Metcon:
2 Rounds of
20 Burpees
30 Box Jumps
40 Weighted Situps
30 Double Unders
20 Burpees
Rest 1:30
This workout was a total mess. I really couldn't do it at all so I'm not going to put my result up there. Double Unders were the worst. On the second round, I had to just do single skips because I couldn't get a rhythm. Overall, I felt weak and got completely exhausted, almost like I've never done CrossFit before. I think I've actually gained back a few pounds, which means the weight listed above is more than just fluctuation. I need to get off the sugar and start dropping weight again.
Food:
Triple Americano
Salad
Veggies
Fish
Cereal
Cheese
Peanut Butter
10.11.10 - Deadlifts + 150 KB Swings
247.4
Strength:
Deadlifts
5-5-5-5
Final set was at #285
Metcon:
150 KB Swings #35
10:12
Strength:
Deadlifts
5-5-5-5
Final set was at #285
Metcon:
150 KB Swings #35
10:12
Sunday, October 10, 2010
Saturday, October 9, 2010
10.9.10 - Back Squats & Pullups
247.2
Strength:
Back Squats
5-5-3-3-3-1-1
Worked up to 205 or 215 and just didn't feel like taking it any further.
Also worked on DU - probably did something like 40 DU.
Food:
Triple Americano
Plain cake donut
2 slices of pizza
Strength:
Back Squats
5-5-3-3-3-1-1
Worked up to 205 or 215 and just didn't feel like taking it any further.
Also worked on DU - probably did something like 40 DU.
Food:
Triple Americano
Plain cake donut
2 slices of pizza
Friday, October 8, 2010
10.8.10 - Strict Press + Pushups & Situps
246.4
Strength:
Strict Press
5, 3, 1, 1, 1
#145 - new PR
Metcon:
AMRAP 3 min
7 Pushups
15 situps
1:30 rest
4 cycles
4.5/3.5/3.5/3.5
Food:
Salad
Salmon Burger
Fries
Strength:
Strict Press
5, 3, 1, 1, 1
#145 - new PR
Metcon:
AMRAP 3 min
7 Pushups
15 situps
1:30 rest
4 cycles
4.5/3.5/3.5/3.5
Food:
Salad
Salmon Burger
Fries
Thursday, October 7, 2010
10.7.10 - Rest Day
246.4
Rest Day - feeling pretty sore after working out for 2 days following 10 days off. Plan right now is to take today off, then work out Friday and Saturday (or Sunday), and Monday, and then take Tuesday off. Then, next week I'll work out Wed, Thursday, Friday and take Saturday off. That's the plan, subject to change of course.
I really, really need to get back on the diet. I haven't dropped a single pound in over 3 months now, which is getting ridiculous.
Food:
Two hot dogs
Coffee
Tall Latte
Rest Day - feeling pretty sore after working out for 2 days following 10 days off. Plan right now is to take today off, then work out Friday and Saturday (or Sunday), and Monday, and then take Tuesday off. Then, next week I'll work out Wed, Thursday, Friday and take Saturday off. That's the plan, subject to change of course.
I really, really need to get back on the diet. I haven't dropped a single pound in over 3 months now, which is getting ridiculous.
Food:
Two hot dogs
Coffee
Tall Latte
Wednesday, October 6, 2010
10.6.10 - Thrusters & Double Unders
245.0
Metcon:
400m
50 Thrusters (#65)
400m
100 DU
400m
20:10
Note: on the DU, I actually did sixty. This is based on a 3-1 single skip conversion and assuming 2 bounces between each DU.
Food:
Triple Americano
Salad
2 Tacos
Tall Decaf Latte
Metcon:
400m
50 Thrusters (#65)
400m
100 DU
400m
20:10
Note: on the DU, I actually did sixty. This is based on a 3-1 single skip conversion and assuming 2 bounces between each DU.
Food:
Triple Americano
Salad
2 Tacos
Tall Decaf Latte
Tuesday, October 5, 2010
10.5.10 - Box Jumps, OH Lunges, Situps, Plyo-Pushups
242.6
Metcon:
21-15-9
Box Jumps
Overhead Lunges
Situps
Plyo-Pushups
13:10
Food:
Salad
Metcon:
21-15-9
Box Jumps
Overhead Lunges
Situps
Plyo-Pushups
13:10
Food:
Salad
Monday, October 4, 2010
10.4.10 - Sick/Not sure - Deadlifts
242.0
Not sure yet if I'm doing this. I'm still sniffling a little bit, but it's been 10 days since I've worked out and I need to get some sort of exercise.
Strength:
Deadlifts
3-3-3-1-1
I haven't deadlifted in about a month, so if I go, I'll probably do something like 5 X 5 at #225.
Metcon:
3 rounds of the following:
1 min Tire Flip
1 Min Handstand or HSPU
1 Min Pullups
Food:
Country Fried Steak
Mashed Potatoes
Gravy
Broccoli
Chocolate Cream Pie
Not sure yet if I'm doing this. I'm still sniffling a little bit, but it's been 10 days since I've worked out and I need to get some sort of exercise.
Strength:
Deadlifts
3-3-3-1-1
I haven't deadlifted in about a month, so if I go, I'll probably do something like 5 X 5 at #225.
Metcon:
3 rounds of the following:
1 min Tire Flip
1 Min Handstand or HSPU
1 Min Pullups
Food:
Country Fried Steak
Mashed Potatoes
Gravy
Broccoli
Chocolate Cream Pie
Friday, October 1, 2010
Wednesday, September 29, 2010
Tuesday, September 28, 2010
Monday, September 27, 2010
9.27.10 - Sick
243.4
Sick. Here is today's WOD that I missed.
Strength:
Deadlift
5 reps at 40%
5 reps at 50%
5 reps at 60%
Metcon:
25 Walking Lunges
20 Pullups
50 Box Jumps
20 DUs
25 Ring Dips
20 Knees to Elbows
30 KB Swings
30 Situps
20 hang squat cleans (35 pound dumbells)
25 Back Extensions
30 Wallball shots
I would actually love to do this metcon, but I just don't think it's going to happen. Maybe I can make it up next week at the new box.
Sick. Here is today's WOD that I missed.
Strength:
Deadlift
5 reps at 40%
5 reps at 50%
5 reps at 60%
Metcon:
25 Walking Lunges
20 Pullups
50 Box Jumps
20 DUs
25 Ring Dips
20 Knees to Elbows
30 KB Swings
30 Situps
20 hang squat cleans (35 pound dumbells)
25 Back Extensions
30 Wallball shots
I would actually love to do this metcon, but I just don't think it's going to happen. Maybe I can make it up next week at the new box.
9.26.10 - Unplanned Rest Day
245.4
Unplanned rest day. I just wound up being super busy this day and couldn't make it to the gym. Plus, I think I'm coming down with a cold.
Unplanned rest day. I just wound up being super busy this day and couldn't make it to the gym. Plus, I think I'm coming down with a cold.
Friday, September 24, 2010
9.24.10 - Strict Press, Weighted Pullups, & Row
244.4
Strength:
Strict Press
5 reps at 90 (75%)
3 reps at 100 (85%)
8 reps at 115 (95%)
Pullups
15 weighted #26
Row
2 X 5 min Intervals w/2 min recovery
then
5 X 1 min Intervals w/30 sec revovery
Food:
Triple Americano
Taco Salad w/corn chips
Strength:
Strict Press
5 reps at 90 (75%)
3 reps at 100 (85%)
8 reps at 115 (95%)
Pullups
15 weighted #26
Row
2 X 5 min Intervals w/2 min recovery
then
5 X 1 min Intervals w/30 sec revovery
Food:
Triple Americano
Taco Salad w/corn chips
Wednesday, September 22, 2010
9.22.10 - Rowing WOD
244.8
Metcon:
Row: 3x(250m + 500m + 750m)
At each interval, rest the exact amount of time it took to do the previous interval.
Here are my Intervals:
Round 1
250m 1:08
500m 2:20
750m 3:30
Round 2
250m 1:00
500m 2:10
750m 3:37
Round 3
250m :58
500m 2:19
750m 3:40
Food:
Big Salad
Pork Quesadilla
Tall decaf latte
Dark Chocolate
Nuts & dried fruit
Metcon:
Row: 3x(250m + 500m + 750m)
At each interval, rest the exact amount of time it took to do the previous interval.
Here are my Intervals:
Round 1
250m 1:08
500m 2:20
750m 3:30
Round 2
250m 1:00
500m 2:10
750m 3:37
Round 3
250m :58
500m 2:19
750m 3:40
Food:
Big Salad
Pork Quesadilla
Tall decaf latte
Dark Chocolate
Nuts & dried fruit
Tuesday, September 21, 2010
9.21.10 - Row 60 Second Ladder
245.2
Strength:
Bench Press
5 reps at 175
3 reps at 185
3 reps at 195
3 reps at 195
3 reps at 195
Next time try for 5 X 5 at 195
Metcon:
Row 60 second ladder
Row 1 minute
Rest 60 seconds
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 50 seconds
Row 1 minute
Strength:
Bench Press
5 reps at 175
3 reps at 185
3 reps at 195
3 reps at 195
3 reps at 195
Next time try for 5 X 5 at 195
Metcon:
Row 60 second ladder
Row 1 minute
Rest 60 seconds
Row 1 minute
Rest 50 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 10 seconds
Row 1 minute
Rest 20 seconds
Row 1 minute
Rest 30 seconds
Row 1 minute
Rest 40 seconds
Row 1 minute
Rest 50 seconds
Row 1 minute
2815m
169 cal
Cal Split 31
703 cal/hr
Food:
Triple Americano
Big Salad
Coffee
Monday, September 20, 2010
9.20.10 - Pullups & 2K Row
242.8
Strength:
Pullups
25 deadhang, no bands
Dips
10 partials
Metcon:
2K Row for time
9:27
Food:
Triple Americano
Salad
Coffee
Mixed Veggies
Pork Quesadilla
Strength:
Pullups
25 deadhang, no bands
Dips
10 partials
Metcon:
2K Row for time
9:27
Food:
Triple Americano
Salad
Coffee
Mixed Veggies
Pork Quesadilla
Sunday, September 19, 2010
9.19.10 - Injury Rest Day
245.4
Injury Rest Day
Notes: I'm close to recovered from this calf muscle thing, but I can feel it just enough to want to be cautious with it, so this will basically be another low-intensity week.
Stuff I can do:
Rowing
Press
Bench Press
Kettlebells
I'm actually tempted to do 5 days in a row of rowing WOD's.
Here are some ideas:
Mon
2000m row
5 X 5 strict pullups/purple band
Tues
10 X 200m row/60 second rest
Wed
3000m row
Thur
8 X 300m row/60 second rest
Fri
5000m row
Sending Scott an email on this. I know he'll totally be down for this but I'm sure he'll have his own ideas for programming.
Injury Rest Day
Notes: I'm close to recovered from this calf muscle thing, but I can feel it just enough to want to be cautious with it, so this will basically be another low-intensity week.
Stuff I can do:
Rowing
Press
Bench Press
Kettlebells
I'm actually tempted to do 5 days in a row of rowing WOD's.
Here are some ideas:
Mon
2000m row
5 X 5 strict pullups/purple band
Tues
10 X 200m row/60 second rest
Wed
3000m row
Thur
8 X 300m row/60 second rest
Fri
5000m row
Sending Scott an email on this. I know he'll totally be down for this but I'm sure he'll have his own ideas for programming.
9.18.10 - Injury Rest Day
245.2*
*Estimate - weighed myself but forgot to take the number down.
Food:
Thai
Fritos
Mac and cheese
*Estimate - weighed myself but forgot to take the number down.
Food:
Thai
Fritos
Mac and cheese
9.17.10 - Injury Rest Day
245.2*
*Estimate - for the first time in months, I actually forgot to weigh myself, but I've several readings in this area the last few days, so this is what I'm going with.
Injury rest day - no work out.
Food:
Bunch of crap
*Estimate - for the first time in months, I actually forgot to weigh myself, but I've several readings in this area the last few days, so this is what I'm going with.
Injury rest day - no work out.
Food:
Bunch of crap
Thursday, September 16, 2010
9.16.10 - Press wk2
245.2
Strength:
Press Wk 2
3 reps at 85 (70%)
3 reps at 95 (80%)
3+ reps at 110 (90%)
Skipping metcon today, although I may go ahead and do a 2K row or something like that.
Food:
Triple Americano
Pork Soup/Stew stuff
Corn Chips
Strength:
Press Wk 2
3 reps at 85 (70%)
3 reps at 95 (80%)
3+ reps at 110 (90%)
Skipping metcon today, although I may go ahead and do a 2K row or something like that.
Food:
Triple Americano
Pork Soup/Stew stuff
Corn Chips
Wednesday, September 15, 2010
9.15.10 - Injury Rest Day
243.8
Rest Day again due to injury. I'm thinking at this point that I just need to sit this thing out.
Food:
Salad
Coffee
Rest Day again due to injury. I'm thinking at this point that I just need to sit this thing out.
Food:
Salad
Coffee
Tuesday, September 14, 2010
9.14.10 - Injury Rest Day
243.8
Rest Day
Attending an event tonight (Ignite) so I am taking a rest day. Not a bad idea anyway with my calf issue.
Food:
Triple Americano
Rest Day
Attending an event tonight (Ignite) so I am taking a rest day. Not a bad idea anyway with my calf issue.
Food:
Triple Americano
Monday, September 13, 2010
9.13.10 - Deadlifts wk2
243.8
Strength:
Deadlifts - Wk 2
3 reps at 215 (70%)
3 reps at 245 (80%)
7 reps at 275 (90%)
Strength:
Deadlifts - Wk 2
3 reps at 215 (70%)
3 reps at 245 (80%)
7 reps at 275 (90%)
Tweaked my calf a bit on the seventh rep so I stopped it there. I had more in me though.
Metcon:
5 minutes max box jumps
3 minutes max 50m run
1 minute max burpees
Alternate Metcon:
5 Pullups
10 Situps
10 Back Extensions
10 rounds completed
Food:
Triple Americano
Taco Salad
Coffee
Salmon
3 tacos
Notes: Not sure what I'm doing at CF today. I definitely won't do the metcon, but I may come up with some sort of alternative. 5 X 3 weighted pullups come to mind. Some sort of Cindy-like routine might make sense as well.
Sunday, September 12, 2010
9.12.10 - Rest Day
243.8
Rest Day
Food:
Salad
2 slices of pizza
Notes: I can walk normally again, but still feel it quite a bit in my right calf. Not sure what happened, but at this point, it's basically just sore and needs time. Would have loved to work out today.
Rest Day
Food:
Salad
2 slices of pizza
Notes: I can walk normally again, but still feel it quite a bit in my right calf. Not sure what happened, but at this point, it's basically just sore and needs time. Would have loved to work out today.
Saturday, September 11, 2010
9.11.10 - Rest Day
247.0 WTF?
Rest Day
Food:
Notes: Injured myself bad yesterday. It's better today, but I have a feeling this could be a lengthy recovery. I imagine I'll be doing a lot of rowing for the next few weeks. Not sure if I'll be able to squat.
Rest Day
Food:
Notes: Injured myself bad yesterday. It's better today, but I have a feeling this could be a lengthy recovery. I imagine I'll be doing a lot of rowing for the next few weeks. Not sure if I'll be able to squat.
Friday, September 10, 2010
9.10.10 - Press Wk1 + Tabata Push Press, DUs, & Air Squats
245.2
Strength:
Strict Press - Week 1
5 reps at 80 (65%)
5 reps at 90 (75%)
13 reps at 100 (85%)
Metcon:
"Tabatatastic"
Push Press #65/#45
Double Unders
Air Squats
Got to 71 push presses at #65 before I injured myself on the double unders and had to quit.
Food:
Walnuts, Strawberries, Blueberries
Beef Chimichanga
Black Beans
Rice
Notes: Hurt myself bad on the double unders. I think it was the Chuck's - meaning they provide an extra half-inch or so range of motion for the ankle. Not exactly sure how to put it, but wearing Chuck's is a lot closer to barefoot than it is to wearing running shoes.
Strength:
Strict Press - Week 1
5 reps at 80 (65%)
5 reps at 90 (75%)
13 reps at 100 (85%)
Metcon:
"Tabatatastic"
Push Press #65/#45
Double Unders
Air Squats
Got to 71 push presses at #65 before I injured myself on the double unders and had to quit.
Food:
Walnuts, Strawberries, Blueberries
Beef Chimichanga
Black Beans
Rice
Notes: Hurt myself bad on the double unders. I think it was the Chuck's - meaning they provide an extra half-inch or so range of motion for the ankle. Not exactly sure how to put it, but wearing Chuck's is a lot closer to barefoot than it is to wearing running shoes.
Thursday, September 9, 2010
9.9.10 - Pullups, Wallballs, & 2 mile run
244.2
Metcon:
50 Pullups (deadhang)
25 Wallballs #20/#12
2 mile run
25:40
Notes: Split the pullups up - 25 pullups, 25 wallballs, 25 pullups. Used the red and purple band for the first 25. The second set I regressed and used the blue and purple. At least 20 were true deadhang pullups. The rest were kipping.
Food:
Blueberries
Walnuts
Strawberries
2 pieces of cheese
Salad (w/meat and cheese)
Triple Americano
Peach
Banana
Steak
Avacado
4 small pieces of cheese
Decaf latte
Notes: Nothing special to note so far today. The only thing iffy on the WOD is the 50 pullups since RX is to do them deadhang. Wallball and run shouldn't be too much of an issue and I should finish the whole thing in about 30 minutes.
Update: it wasn't so bad. Pullups were the toughest. I really think I need to do weighted pullups to improve, which is pretty impossible with this many reps. Six months from now, I don't want to be using any bands at all.
Metcon:
50 Pullups (deadhang)
25 Wallballs #20/#12
2 mile run
25:40
Notes: Split the pullups up - 25 pullups, 25 wallballs, 25 pullups. Used the red and purple band for the first 25. The second set I regressed and used the blue and purple. At least 20 were true deadhang pullups. The rest were kipping.
Food:
Blueberries
Walnuts
Strawberries
2 pieces of cheese
Salad (w/meat and cheese)
Triple Americano
Peach
Banana
Steak
Avacado
4 small pieces of cheese
Decaf latte
Notes: Nothing special to note so far today. The only thing iffy on the WOD is the 50 pullups since RX is to do them deadhang. Wallball and run shouldn't be too much of an issue and I should finish the whole thing in about 30 minutes.
Update: it wasn't so bad. Pullups were the toughest. I really think I need to do weighted pullups to improve, which is pretty impossible with this many reps. Six months from now, I don't want to be using any bands at all.
Wednesday, September 8, 2010
9.8.10 - Front Squats + Walking Lunges, Front Squats, and Pushups
243.0
Strength:
Overhead Squats
5 reps at 65%
5 reps at 75%
5 reps at 85%
Note: I just kind of played around on the OHS with no more than #65. Real bad problems with mobility today - maybe from all that sitting last night?
Metcon:
5 rounds of:
10 Walking Lunges #155
10 Front Squats #155
20 Push-ups
Note: Scaled down to #65. Completed in 17:09.
Food:
Triple Americano w/half & half
Salad (w/ham, turkey, egg, cheese)
Banana
Cupcake
Steak
Strawberries
Notes: I'm hoping Scott throws out the option of doing back squats tonight. If so, that would save me a ton of time on the weekends that I could use for other stuff. Just in case he does, here are my new back squat numbers:
Working Weight = 225
65% = 146.25
75% = 168.75
85% = 191.25
Strength:
Overhead Squats
5 reps at 65%
5 reps at 75%
5 reps at 85%
Note: I just kind of played around on the OHS with no more than #65. Real bad problems with mobility today - maybe from all that sitting last night?
Metcon:
5 rounds of:
10 Walking Lunges #155
10 Front Squats #155
20 Push-ups
Note: Scaled down to #65. Completed in 17:09.
Food:
Triple Americano w/half & half
Salad (w/ham, turkey, egg, cheese)
Banana
Cupcake
Steak
Strawberries
Notes: I'm hoping Scott throws out the option of doing back squats tonight. If so, that would save me a ton of time on the weekends that I could use for other stuff. Just in case he does, here are my new back squat numbers:
Working Weight = 225
65% = 146.25
75% = 168.75
85% = 191.25
Tuesday, September 7, 2010
9.7.10 - Deadlifts (wk1) + Situps, Burpees, & KB Swings
242.2
Will probably miss CF today, but putting the workout down below for future reference.
Strength:
Deadlifts Week 1
5 reps at 195 (65%)
5 reps at 230 (75%)
11 reps at 260 (85%)
Metcon:
AMRAP 15 Minutes
12 Situps
9 Burpees
6 KB Swings (#53/#35)
Will probably miss CF today, but putting the workout down below for future reference.
Strength:
Deadlifts Week 1
5 reps at 195 (65%)
5 reps at 230 (75%)
11 reps at 260 (85%)
Metcon:
AMRAP 15 Minutes
12 Situps
9 Burpees
6 KB Swings (#53/#35)
6 rounds + 1 set of situps and 5 burpees
Note: used the #53 KB
Food:
Banana
Grande Latte
Skirt Steak Burrito
Corn Chips
Apple
Jerky
Walnuts
Nachos
Calamari
Notes: Like I said above, I will likely miss this tonight. However, I may be able to make it to LAF tonight and do it on my own - at least the Deads.
Since we are starting 5/3/1 again, I'll probably stop pushing the squats so much on my own. Instead, when I go in on the weekend, I can do a quick 3 sets of squats at something like 60% and spend more time on Bench Press and various assistance exercises for the Bench and the Overhead Press. Also want to spend more time doing stuff like Good Mornings, RDLs, and SLDLs that will work my hamstrings.
Update: made it to class early and got out of there by 6 pm, so no need to miss it or try to go to LAF, which would have been impossible anyway.
Monday, September 6, 2010
9.6.10 - Back Squats and Bench Press
243.6
Strength:
Back Squats
5 X 3 at 230
Bench Press
5 X 5 at 185
Dumbell Overhead Press
5 X 5 at 40
Dumbell Rows
5 X 7 at 60 each arm
Dips
5 X 10 with #135 counterweight
Good Mornings
5 X 10 at 85
Food:
Two Pork Tacos
Tall Latte
Strength:
Back Squats
5 X 3 at 230
Bench Press
5 X 5 at 185
Dumbell Overhead Press
5 X 5 at 40
Dumbell Rows
5 X 7 at 60 each arm
Dips
5 X 10 with #135 counterweight
Good Mornings
5 X 10 at 85
Food:
Two Pork Tacos
Tall Latte
Sunday, September 5, 2010
9.5.10 - Rest Day
244.6
Rest Day
Food:
Salad
2 slices of pizza
2 lattes
Notes: Strength training tomorrow, then Tuesday will likely be another rest day as I have an event to attend.
Rest Day
Food:
Salad
2 slices of pizza
2 lattes
Notes: Strength training tomorrow, then Tuesday will likely be another rest day as I have an event to attend.
Friday, September 3, 2010
9.4.10 - Rest Day
246.6 WTF?
Rest Day
Food:
Frozen veggies
Yogurt with peaches, blueberries
Notes: I was planning to work out today but no dice.
Rest Day
Food:
Frozen veggies
Yogurt with peaches, blueberries
Notes: I was planning to work out today but no dice.
9.3.10 - Push Jerk + Pike Planks, Knees to Elbows, Power Snatch, Push Jerk, & Hang Cleans
244.0
Strength:
10 mins to find 1RM Push Press or Push Jerk
Note: did a few reps at #135 but didn't push it. I will probably do Press on Monday. Tomorrow is Squats and Bench Press. I may keep the squats light - haven't decided on that one yet.
Metcon:
AMRAP 3 Minutes
9 Pike Plank
9 Knees to Elbows
Rest 1:30
Complete 2 cycles
2.5 rounds plus 6 knees to elbows for both cycles
AMRAP 9 Minutes
3 Power Snatch (95/75)
3 Push Jerk (95/75)
3 Hang Cleans (95/75)
9 rounds even at #75
Food:
5 leftover chicken wings
1 nectarine
1 pork quesadilla from taco truck
grande latte
Notes:
Purposely scaled down the weight on the metcon today. Talked to Scott and told him that I'm going to plan a deload week for myself every 4-5 weeks. This will be a week where I take one or two extra rest days and agressively scale down my metcons. I should probably do this every fourth week, but I'm giving myself some leeway in case I want to work it in with a trip somewhere or something like that.
Strength:
10 mins to find 1RM Push Press or Push Jerk
Note: did a few reps at #135 but didn't push it. I will probably do Press on Monday. Tomorrow is Squats and Bench Press. I may keep the squats light - haven't decided on that one yet.
Metcon:
AMRAP 3 Minutes
9 Pike Plank
9 Knees to Elbows
Rest 1:30
Complete 2 cycles
2.5 rounds plus 6 knees to elbows for both cycles
AMRAP 9 Minutes
3 Power Snatch (95/75)
3 Push Jerk (95/75)
3 Hang Cleans (95/75)
9 rounds even at #75
Food:
5 leftover chicken wings
1 nectarine
1 pork quesadilla from taco truck
grande latte
Notes:
Purposely scaled down the weight on the metcon today. Talked to Scott and told him that I'm going to plan a deload week for myself every 4-5 weeks. This will be a week where I take one or two extra rest days and agressively scale down my metcons. I should probably do this every fourth week, but I'm giving myself some leeway in case I want to work it in with a trip somewhere or something like that.
Thursday, September 2, 2010
9.2.10 - Squats, Double Unders, Burpees
245.2
Metcon:
200 Squats
100 Double Unders
50 Push-ups
25 Burpees
100 Squats
50 Double Unders
12 Burpees
scaled to 50%
18:30
Food:
Protein Shake
Notes:
Need to scale down today's metcon.
Metcon:
200 Squats
100 Double Unders
50 Push-ups
25 Burpees
100 Squats
50 Double Unders
12 Burpees
scaled to 50%
18:30
Food:
Protein Shake
Notes:
Need to scale down today's metcon.
Wednesday, September 1, 2010
9.1.10 - Rest Day
245.6
Rest Day planned but thinking about going to LAF for some Bench Press.
Food:
Coffee
Grilled Salmon Salad
Tall Latte
Rest Day planned but thinking about going to LAF for some Bench Press.
Food:
Coffee
Grilled Salmon Salad
Tall Latte
Tuesday, August 31, 2010
8.31.10 - Rest Day
243.6
Rest Day
Food:
Coffee
Notes:
No major activities planned. Need to stretch and do some ab work.
Rest Day
Food:
Coffee
Notes:
No major activities planned. Need to stretch and do some ab work.
Monday, August 30, 2010
8.30.10 - OHS + Deadlifts & Airball
244.4
Strength:
Overhead Squats
1-1-1-1
#85
Metcon:
21-15-9
Deadlifts #205/135
Airballs #20/12
7:19 at #185 and #12
Food:
Protein Shake
Coffee
Taco Salad
Corn Chips
Two chicken tacos
Decaf Non-Fat Latte
Notes:
I'm going to take an extra rest day this week, so I'll take both Tuesday and Wednesday off. On both days, I'll try to make sure I get in plenty of stretching and probably some light ab work as well - situps, leg lifts, crunches, and 60 second planks. On one of those days, I could go in to LAF and do some Bench Press/Dips/Lat Pulls but leave the legs alone. On Thursday and Friday, I will work out, but I'll try to scale things down as much as I can. Saturday, will be my normal LAF strength day as long as my body is feeling rested. If I don't feel rested, then I will at least scale the squats down to 50% or something similar.
Update: Tomorrow is a rest day for sure and probably Wednesday as well. Need to make sure I stretch and do ab work on both days.
Strength:
Overhead Squats
1-1-1-1
#85
Metcon:
21-15-9
Deadlifts #205/135
Airballs #20/12
7:19 at #185 and #12
Food:
Protein Shake
Coffee
Taco Salad
Corn Chips
Two chicken tacos
Decaf Non-Fat Latte
Notes:
I'm going to take an extra rest day this week, so I'll take both Tuesday and Wednesday off. On both days, I'll try to make sure I get in plenty of stretching and probably some light ab work as well - situps, leg lifts, crunches, and 60 second planks. On one of those days, I could go in to LAF and do some Bench Press/Dips/Lat Pulls but leave the legs alone. On Thursday and Friday, I will work out, but I'll try to scale things down as much as I can. Saturday, will be my normal LAF strength day as long as my body is feeling rested. If I don't feel rested, then I will at least scale the squats down to 50% or something similar.
Update: Tomorrow is a rest day for sure and probably Wednesday as well. Need to make sure I stretch and do ab work on both days.
Saturday, August 28, 2010
8.28.10 - Back Squats, Press, Deadlifts
Strength:
Back Squat:
3 reps at 1953 reps at 210
3 reps at 2253* reps at 230
3 reps at 230
I wasn't happy with the ROM on my set at #230, so I repeated it. Much better the second time.
3 reps at 230
I wasn't happy with the ROM on my set at #230, so I repeated it. Much better the second time.
Press:
5 at 1154 at 115
3 at 120
The press is a stubborn beast, that's for sure. I was trying to do 3 X 5 at 115. It was only when I failed at the fifth rep on the second set that I decided to increase the load for the last set. I wonder if there would be any advantage to trying these seated? Obviously, it's a different lift and more isolated, but maybe it would allow me to press a higher load and get over the hump on the standing.
Good Mornings:
Test Week10 at 65
10 at 75
These were not too challenging. I can easily up the weight to #95 for my first 5 X 5 on these.
10 at 75
These were not too challenging. I can easily up the weight to #95 for my first 5 X 5 on these.
Dips:
5 X 7 with 135 counterweightor could do bench dips
Food:
Panang Curry
Rice
Tall Latte
Trail Mix
Panang Curry
Rice
Tall Latte
Trail Mix
Notes:
The weight was really heavy on the squats today. The goal next week, I think, should be to do multiple parallel sets at 230, either 5 X 3 or 5 X 5. I need to get my body used to carrying that load.
The weight was really heavy on the squats today. The goal next week, I think, should be to do multiple parallel sets at 230, either 5 X 3 or 5 X 5. I need to get my body used to carrying that load.
Friday, August 27, 2010
8.27.10 - Weighted Step-Ups, Handstand Hold + Planks & Kettlebells
243.8
Strength:
Weighted Step-Ups
4 X 8 (4 each leg for 4 sets)
20" Tire or 24" Box
Handstand Hold
4 attempts
2 min each
Metcon:
With a partner
4 rounds of 90 second plank
KB Swing #44/#25
Air Squats
112 KB Swings
~140 air squats
Food:
Grande Latte
Taco Salad
Notes:
Surprised how well I did with the planks. On all of them, the first minute wasn't a problem at all. This is something that, with a little work, I could totally knock out the park. Also, once the bodyweight gets down, these will be sooooo much easier.
The step-ups were unweighted on the 24" box. I really like this exercise. For weighted step-ups, I definitely need to start with a smaller box. This is something I can work on at LAF.
Strength:
Weighted Step-Ups
4 X 8 (4 each leg for 4 sets)
20" Tire or 24" Box
Handstand Hold
4 attempts
2 min each
Metcon:
With a partner
4 rounds of 90 second plank
KB Swing #44/#25
Air Squats
112 KB Swings
~140 air squats
Food:
Grande Latte
Taco Salad
Notes:
Surprised how well I did with the planks. On all of them, the first minute wasn't a problem at all. This is something that, with a little work, I could totally knock out the park. Also, once the bodyweight gets down, these will be sooooo much easier.
The step-ups were unweighted on the 24" box. I really like this exercise. For weighted step-ups, I definitely need to start with a smaller box. This is something I can work on at LAF.
Thursday, August 26, 2010
8.26.10 - Lunges & Pullups
242.8
Strength:
Weighted Pull-Ups
1-1-1
#20 - #26 - #35
Metcon:
400m Walking Lunges
Max Pullups
16:11
10 pullups with the red band
Food:
Grande Latte
Skirt Steak Burrito
Corn Chips
Meat Bowl
cheese
peanut butter
Notes:
I need to get back on the diet bandwagon and drop another 10 pounds before the end of the year. This is a small, easily achievable goal for the 4 months remaining in the year.
Strength:
Weighted Pull-Ups
1-1-1
#20 - #26 - #35
Metcon:
400m Walking Lunges
Max Pullups
16:11
10 pullups with the red band
Food:
Grande Latte
Skirt Steak Burrito
Corn Chips
Meat Bowl
cheese
peanut butter
Notes:
I need to get back on the diet bandwagon and drop another 10 pounds before the end of the year. This is a small, easily achievable goal for the 4 months remaining in the year.
Wednesday, August 25, 2010
Tuesday, August 24, 2010
8.24.10 - Double Unders, Kettlebells, Thrusters, SDLHP
245.0 WTF?
Metcon:
100 Double Unders
80 KB Swings #53/#35
70 Thrusters #65/#45
60 SDLHP #65/#45
14:11 - Charlie and me working together
Food:
Coffee
2 Chicken Breasts
Small Salad
Jerky
2 pieces of pizza
Metcon:
100 Double Unders
80 KB Swings #53/#35
70 Thrusters #65/#45
60 SDLHP #65/#45
14:11 - Charlie and me working together
Food:
Coffee
2 Chicken Breasts
Small Salad
Jerky
2 pieces of pizza
Monday, August 23, 2010
8.23.10 - Deadlifts + Burpees, Box Jumps, Toes to Bar
243.6
Strength:
Deadlift
5-5-5-5
Metcon:
30-20-10
Burpees
Box Jumps
Toes to bar (knees to elbows)
22:19
This thing sucked. If there are three movements designed to elicit poor performance from me, these are the ones.
Food:
Coffee
Taco Salad
3 chicken tacos
Notes:
Goal today on the deadlifts is to get at least 2 sets of five at 305. So, I'll probably do something like 275 - 290 - 305 - 305. This will likely slow me down for the rest of the week, but it will help my deadlift for sure.
Update: on the deads, I stayed at #185 while Jessica helped me with my form. Basically, I'm not keeping my back rigid on the pull, which is a problem. Key is to exaggerate the arch and make sure I'm pushing my chest out. I'm not sure how to handle this going forward but it seems like I need to take a few weeks and work up from #185. The core issue here is hamstring flexibility, which seems to really be the limiting factor for me in a lot of things, and I'm sure there's a muscle imbalance factor contributing as well.
Strength:
Deadlift
5-5-5-5
Metcon:
30-20-10
Burpees
Box Jumps
Toes to bar (knees to elbows)
22:19
This thing sucked. If there are three movements designed to elicit poor performance from me, these are the ones.
Food:
Coffee
Taco Salad
3 chicken tacos
Notes:
Goal today on the deadlifts is to get at least 2 sets of five at 305. So, I'll probably do something like 275 - 290 - 305 - 305. This will likely slow me down for the rest of the week, but it will help my deadlift for sure.
Update: on the deads, I stayed at #185 while Jessica helped me with my form. Basically, I'm not keeping my back rigid on the pull, which is a problem. Key is to exaggerate the arch and make sure I'm pushing my chest out. I'm not sure how to handle this going forward but it seems like I need to take a few weeks and work up from #185. The core issue here is hamstring flexibility, which seems to really be the limiting factor for me in a lot of things, and I'm sure there's a muscle imbalance factor contributing as well.
Sunday, August 22, 2010
8.22.10 - Rest Day
243.2
Rest Day
Food:
2 pieces of pizza
small salad
Grande Latte
Notes: Legs feel great after yesterday's workout. The funnest thing yesterday was the double under practice and the 20 squat set at #135. I should do that more and up the load 5 pounds each time out.
Rest Day
Food:
2 pieces of pizza
small salad
Grande Latte
Notes: Legs feel great after yesterday's workout. The funnest thing yesterday was the double under practice and the 20 squat set at #135. I should do that more and up the load 5 pounds each time out.
Saturday, August 21, 2010
8.21.10 - Back Squats, Deadlifts, Bench Press
243.0
Strength:
Back Squats
3 reps at 190
3 reps at 205
3 reps at 220
3 reps at 225
then: 20 straight reps at #135 for extra credit
Bench Press
5 X 5 at 180
Assistance:
Dips
5 X 5 with #135 counterweigh
Dumbell Rows
5 X 5 at 60 each arm
Dumbell Press
3 X 10 at 30
1 X 7 at 30
1 X 8 at 30
Food:
Yogurt Mix
Salmon Burger
Tall Latte
Notes:
Will need to get in a strict press workout this week. Already behind on that one.
Strength:
Back Squats
3 reps at 190
3 reps at 205
3 reps at 220
3 reps at 225
then: 20 straight reps at #135 for extra credit
Bench Press
5 X 5 at 180
Assistance:
Dips
5 X 5 with #135 counterweigh
Dumbell Rows
5 X 5 at 60 each arm
Dumbell Press
3 X 10 at 30
1 X 7 at 30
1 X 8 at 30
Food:
Yogurt Mix
Salmon Burger
Tall Latte
Notes:
Will need to get in a strict press workout this week. Already behind on that one.
Friday, August 20, 2010
8.20.10 - Hang Cleans + Front Squats, Walking Lunges, & Burpees
240.8
Strength:
Hang Cleans
1-1-1
#135-#155-Fail
Also did three warmup sets working up to #135. The sets at #115 felt super-good. My clean is getting much better.
Metcon:
AMRAP 15 Minutes
7 Front Squats #155/#115
10 OH Walking Lunges #35/#25
7 Burpees
10 OH Walking Lunges #35/#25
3 1/2 rds.
Food:
Taco Salad w/ Pork Carnitas
Coffee
Diablo with Fries
Drinks
Strength:
Hang Cleans
1-1-1
#135-#155-Fail
Also did three warmup sets working up to #135. The sets at #115 felt super-good. My clean is getting much better.
Metcon:
AMRAP 15 Minutes
7 Front Squats #155/#115
10 OH Walking Lunges #35/#25
7 Burpees
10 OH Walking Lunges #35/#25
3 1/2 rds.
Food:
Taco Salad w/ Pork Carnitas
Coffee
Diablo with Fries
Drinks
Thursday, August 19, 2010
8.19.10 - Rest Day
242.6
Update: today turned into a rest day when I got stuck at work. Listed below is what I would have done. I'll either do this stuff tomorrow or Saturday or Sunday. Honestly, I wasn't too upset about taking another rest day. It's been on my mind that I need to take a few more rest days here and there to let my body recover more. Also, the honest to god truth of it is that I would probably gain more in terms of performance from managing my sleep and diet vs. simply working out more.
Strength:
Back Squats
3 reps at 190
3 reps at 205
3 reps at 220
3 reps at 225
Bench Press:
10 reps at 140
8 reps at 160
6 reps at 170
4 reps at 180
2 reps at 190
Assistance:
Dips
Will use the assist machine and record counterweights
Dumbell Rows
5 X 10 each arm at #60
Good Mornings
5 X 10 - will test loads this week - likely #85 or #95 - something like that. This is a new movement and I don't have it benchmarked yet.
Food:
3 cups of coffee
2 chicken breasts
small salad
Daily Notes: Conveniently, Scott canceled evening class tonight, so I will go to LAF and see what I can get done. No plans to deadlift tonight, but the Good Morning is an assistance exercise to both the squat and deadlift.
Update: today turned into a rest day when I got stuck at work. Listed below is what I would have done. I'll either do this stuff tomorrow or Saturday or Sunday. Honestly, I wasn't too upset about taking another rest day. It's been on my mind that I need to take a few more rest days here and there to let my body recover more. Also, the honest to god truth of it is that I would probably gain more in terms of performance from managing my sleep and diet vs. simply working out more.
Strength:
Back Squats
3 reps at 190
3 reps at 205
3 reps at 220
3 reps at 225
Bench Press:
10 reps at 140
8 reps at 160
6 reps at 170
4 reps at 180
2 reps at 190
Assistance:
Dips
Will use the assist machine and record counterweights
Dumbell Rows
5 X 10 each arm at #60
Good Mornings
5 X 10 - will test loads this week - likely #85 or #95 - something like that. This is a new movement and I don't have it benchmarked yet.
Food:
3 cups of coffee
2 chicken breasts
small salad
Daily Notes: Conveniently, Scott canceled evening class tonight, so I will go to LAF and see what I can get done. No plans to deadlift tonight, but the Good Morning is an assistance exercise to both the squat and deadlift.
Wednesday, August 18, 2010
8.18.10 - Rest Day
243.6
Rest Day - no major activities planned. Will do some stretching and maybe a little ab work at home tonight.
Food:
2 Chicken Breasts
Small Salad
Coffee
Chicken Tikka Masala
Naan Bread
Daily Notes:
Taking a rest day today. Had I been coming off a rest day yesterday, I'm sure I would have gotten through at least one more round. I could very well be ready to take a few days off, at least from metcons if not completely. Ever since we did those sprints back in July, I've had lingering on and off problems with shin splints. The 5K last week just aggravated that even more. An alternative to taking a bunch of time off might be to simply do my squat workout, on Sunday or whatever, take the next day off, and then on the following day do some sort of metcon that isn't nearly as quad-dominant.
The schedule could look something like this:
Sunday - Squats, Press, Deadlifts
Monday - Rest Day
Tuesday - Metcon with light quad work only
Wednesday - Normal Metcon
Thursday Light Squats, Bench Press, Light Deadlifts
Friday - Medium Metcon
Saturday - Rest Day
Sunday - Squats, Press, Deadlifts
The problem, of course, is that Scott doesn't program just for me. This is where individual goals run into a problem with CrossFit. I'm also averse to messing with something that's worked pretty well so far. And, realistically, I would probably improve faster by just fixing my diet.
Rest Day - no major activities planned. Will do some stretching and maybe a little ab work at home tonight.
Food:
2 Chicken Breasts
Small Salad
Coffee
Chicken Tikka Masala
Naan Bread
Daily Notes:
Taking a rest day today. Had I been coming off a rest day yesterday, I'm sure I would have gotten through at least one more round. I could very well be ready to take a few days off, at least from metcons if not completely. Ever since we did those sprints back in July, I've had lingering on and off problems with shin splints. The 5K last week just aggravated that even more. An alternative to taking a bunch of time off might be to simply do my squat workout, on Sunday or whatever, take the next day off, and then on the following day do some sort of metcon that isn't nearly as quad-dominant.
The schedule could look something like this:
Sunday - Squats, Press, Deadlifts
Monday - Rest Day
Tuesday - Metcon with light quad work only
Wednesday - Normal Metcon
Thursday Light Squats, Bench Press, Light Deadlifts
Friday - Medium Metcon
Saturday - Rest Day
Sunday - Squats, Press, Deadlifts
The problem, of course, is that Scott doesn't program just for me. This is where individual goals run into a problem with CrossFit. I'm also averse to messing with something that's worked pretty well so far. And, realistically, I would probably improve faster by just fixing my diet.
Tuesday, August 17, 2010
8.17.10 - "Cindy"
244.2
Metcon:
"Cindy"
5 Pullups
10 Pushups
15 Air Squats
AMRAP 20 Minutes
12 rounds
Food:
2 Chicken Breasts
Small Salad
2 tacos, 1 beef & 1 chicken
Decaf latte
Daily Notes:
Right now, I'm split on the idea of taking today as a rest day or not. On the one hand, taking today off would mean missing "Cindy", which I would like to do to check my progress. On the other hand, this is workout day #3 for me and I already know I wasn't at my best yesterday. But, I'm sure I can still bust out Cindy pretty good today. Last time we did it was in March and I busted out 11 1/3 rounds. This time, I should get at least 15 and really, whatever score I end up with I can just note on here that it was day 3 and I was stiff or whatever, which is absolutely the case.
Update: finished with 12 rounds, which is a bit disappointing considering how much stronger I am now compared to March. The pushups were the big sticking point. The answer to that issue is 1) drop actual weight, 2) do more bench press and 3) more dips. Looking at my previous posts, it looks like when we did it in March, 4 of the previous 7 days had been rest days. Not sure what was going on then, but there you have it.
Tomorrow is definitely a rest day. Thursday is up in the air. I would like to make it to LAF that day and do some squats and bench press, but that would likely be after a WOD at Stoneway. Then Sunday, I can go again and maybe do some lighter sets of squats along with Deads and Press.
Metcon:
"Cindy"
5 Pullups
10 Pushups
15 Air Squats
AMRAP 20 Minutes
12 rounds
Food:
2 Chicken Breasts
Small Salad
2 tacos, 1 beef & 1 chicken
Decaf latte
Daily Notes:
Right now, I'm split on the idea of taking today as a rest day or not. On the one hand, taking today off would mean missing "Cindy", which I would like to do to check my progress. On the other hand, this is workout day #3 for me and I already know I wasn't at my best yesterday. But, I'm sure I can still bust out Cindy pretty good today. Last time we did it was in March and I busted out 11 1/3 rounds. This time, I should get at least 15 and really, whatever score I end up with I can just note on here that it was day 3 and I was stiff or whatever, which is absolutely the case.
Update: finished with 12 rounds, which is a bit disappointing considering how much stronger I am now compared to March. The pushups were the big sticking point. The answer to that issue is 1) drop actual weight, 2) do more bench press and 3) more dips. Looking at my previous posts, it looks like when we did it in March, 4 of the previous 7 days had been rest days. Not sure what was going on then, but there you have it.
Tomorrow is definitely a rest day. Thursday is up in the air. I would like to make it to LAF that day and do some squats and bench press, but that would likely be after a WOD at Stoneway. Then Sunday, I can go again and maybe do some lighter sets of squats along with Deads and Press.
Monday, August 16, 2010
8.16.10 - OH Squats + Ground to Overhead & Shuttle Runs
245.2
Strength:
Overhead Squats
5-5-5
55, 55, 65
Metcon:
"SQT"
3 rounds for time of:
10 Ground to Overhead, #95/#75
200m Shuttle run (50m down and back twice)
6:00 - load was #75, all snatches except the last two. Run was slow - minor shin splints and tightness from squats and deadlifts yesterday.
Food:
Grande Latte
Taco Salad
Pork Quesadilla
Decaf Latte
Strength:
Overhead Squats
5-5-5
55, 55, 65
Metcon:
"SQT"
3 rounds for time of:
10 Ground to Overhead, #95/#75
200m Shuttle run (50m down and back twice)
6:00 - load was #75, all snatches except the last two. Run was slow - minor shin splints and tightness from squats and deadlifts yesterday.
Food:
Grande Latte
Taco Salad
Pork Quesadilla
Decaf Latte
Sunday, August 15, 2010
8.15.10 - Back Squats, Deadlifts, Press, Lat Pulls
244.8
Strength:
Back Squats
5 reps at 190
5 reps at 205
5 reps at 220
Strength:
Back Squats
5 reps at 190
5 reps at 205
5 reps at 220
Note: these are working sets. I did sets of five and three up to 175 and then did my first working set at 190.
Deadlifts:
2 X 5 at 300
Note: these are also working sets. I progressed up to 3 reps at 275 before doing my first working set of 5 at 300.
Press:
Test Week
5 reps at 100
5 reps at 110
4 reps at 120
1 rep at 125
Lat Pulls
3 X 12 at 95
Need to get some more of these in this week - maybe jet over to LAF after CF and just do some quick sets.
Food:
Bunch of crap
Friday, August 13, 2010
8.13.10 - Squat Cleans & Situps
241.6
Metcon:
10 Squat Cleans #135/#95
50 Situps
8 Squat Cleans #135/#95
40 Situps
6 Squat Cleans #135/#95
30 Situps
4 Squat Cleans #135/#95
20 Situps
2 Squat Cleans #135/#95
10 Situps
I should be able to do the RX on this without a problem. Guess we'll find out soon enough.
Update: yeah, it would have been a problem. I scaled to #115 and it kicked my ass. Time to completion was 15:12.
The squat clean is a ridiculously unfun movement. It really sucks. I need to remember next time to scale this movement down.
Food:
Grande Latte
Taco Salad with pork carnitas and black beans
Burger
Tater Tots
Beer
4 drinks
Pork Quesadilla
Metcon:
10 Squat Cleans #135/#95
50 Situps
8 Squat Cleans #135/#95
40 Situps
6 Squat Cleans #135/#95
30 Situps
4 Squat Cleans #135/#95
20 Situps
2 Squat Cleans #135/#95
10 Situps
I should be able to do the RX on this without a problem. Guess we'll find out soon enough.
Update: yeah, it would have been a problem. I scaled to #115 and it kicked my ass. Time to completion was 15:12.
The squat clean is a ridiculously unfun movement. It really sucks. I need to remember next time to scale this movement down.
Food:
Grande Latte
Taco Salad with pork carnitas and black beans
Burger
Tater Tots
Beer
4 drinks
Pork Quesadilla
Thursday, August 12, 2010
8.12.10 - Rest Day
243.6
Rest day - no major activities planned other than lawn mowing. Tomorrow might be a good day for an extra rest day as well. I'll play that by ear depending what the WOD is.
Food:
Grande Latte
2 chicken breasts
small salad w/blue cheese
Cheeseburger
Dicks Deluxe
2 sausages
Yogurt Stuff
Rest day - no major activities planned other than lawn mowing. Tomorrow might be a good day for an extra rest day as well. I'll play that by ear depending what the WOD is.
Food:
Grande Latte
2 chicken breasts
small salad w/blue cheese
Cheeseburger
Dicks Deluxe
2 sausages
Yogurt Stuff
Subscribe to:
Posts (Atom)