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

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.

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.

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

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

11.25.10 - Rest Day

240.4

Rest Day

Food:
Turkey
Mashed Potatoes
Stuffing
Green Beans
Pecan Pie

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

11.23.10 - Snow Day Rest Day

239.4 - Yay!

Snow day - not sure if I am working out or not.

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

11.21.10 - Rest Day

242.6

Rest Day

Food:
Nuts
Double Americano
2 slices of pizza
Fish Stew
Double Americano

11.20.10 - Rest Day

242.6

Rest Day

Food:
2 slices of pizza
Double Americano
Double Americano

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.

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

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

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

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

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.

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.

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.

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:

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

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

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

11.7.10 - Rest Day

243.8

Rest Day

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:

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.

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

11.3.10 - Rest Day

243.8

Rest Day

Food:
3 eggs
Flank Steak
Veggies
Cheese
Large Quesadilla

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

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

10.31.10 - Rest Day

244.0

Rest Day


Food:
Dried Fruit
Flank Steak
Pizza
Wings
3 drinks