9.29.10 - Sick

242.6

Sick Rest Day

9.28.10 - Sick

244.4

Sick Rest Day. Lots of sleep.

Food:
Skirt Steak Burrito
Salmon

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.

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.

9.25.10 - Rest Day

247.0 WTF?

Rest Day

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

9.23.10 - Rest Day

244.8

Regular Rest Day

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

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

2815m
169 cal
Cal Split 31
703 cal/hr

Food:
Triple Americano
Big Salad
Coffee

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

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.

9.18.10 - Injury Rest Day

245.2*

*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

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

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

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

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%)

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.

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.

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.

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.

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.

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

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)

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.

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

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.

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.

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.

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.

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