245.4
Rest Day
Food:
3 large eggs w/cheese
Double Americano w/half & half
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
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