244.0
Strength:
Press
3 reps at 95
3 reps at 108
3+ reps at 119
1 rep at 129
Metcon:
AMRAP 20 Minutes
400m Run
25 Burpees
Friday, August 26, 2011
Thursday, August 25, 2011
8.25.11 - Deadlifts, Barbell Rows, and Pushups
242.0
Strength:
Deadlifts
3 reps at 235
3 reps at 265
6 reps at 295
Metcon:
10 KB SDLHP
20 KB Cleans
10 KB Goblet Squat
X5
Strength:
Deadlifts
3 reps at 235
3 reps at 265
6 reps at 295
Metcon:
10 KB SDLHP
20 KB Cleans
10 KB Goblet Squat
X5
Wednesday, August 24, 2011
8.24.11 - Rest Day (studying for PMP exam)
238.6
Rest Day - studying for PMP exam. I may go by LAF later but doubt it. I need to get crackin on this exam.
My journal entries have been pretty sporadic the last few weeks. Note: most of the daily weight entries are estimates, but I know they aren't far off. I'm still weighing myself every day but I'm forgetting to open a new blog post and write it down.
Here's an idea: how about a scale that records all of your weigh-ins and either stores them on a memory stick or sends them wirelessly to you via email or maybe to a website?
Rest Day - studying for PMP exam. I may go by LAF later but doubt it. I need to get crackin on this exam.
My journal entries have been pretty sporadic the last few weeks. Note: most of the daily weight entries are estimates, but I know they aren't far off. I'm still weighing myself every day but I'm forgetting to open a new blog post and write it down.
Here's an idea: how about a scale that records all of your weigh-ins and either stores them on a memory stick or sends them wirelessly to you via email or maybe to a website?
8.23.11 - Back Squats + Pullups & Air Squats
239.0
Strength:
Back Squats
3 reps at 170
3 reps at 195
12 reps at 220
Metcon:
20 Pullups (blue band)
75 Air Squats
X3
14 - something
Strength:
Back Squats
3 reps at 170
3 reps at 195
12 reps at 220
Metcon:
20 Pullups (blue band)
75 Air Squats
X3
14 - something
Monday, August 15, 2011
8.15.11 - Deadlift (wk1 cycle2)
242.2
Strength:
Deadlift (wk1 cycle3)
5 reps at 220
5 reps at 250
5+ reps at 280
Press
5 reps at 90
5 reps at 103
5+ reps at 116
1 rep at 126
Metcon:
12 hang cleans (#105)
12 Ring Dips (red band)
X5
Food:
2 Tacos
Grande Latte w/whole milk
5-3-1 Numbers for the rest of the cycle
Deadlift
week2
3 reps at 235
3 reps at 265
3+ reps at 295
week3
5 reps at 250
3 reps at 280
1+ reps at 305
Strength:
Deadlift (wk1 cycle3)
5 reps at 220
5 reps at 250
5+ reps at 280
Press
5 reps at 90
5 reps at 103
5+ reps at 116
1 rep at 126
Metcon:
12 hang cleans (#105)
12 Ring Dips (red band)
X5
Food:
2 Tacos
Grande Latte w/whole milk
5-3-1 Numbers for the rest of the cycle
Deadlift
week2
3 reps at 235
3 reps at 265
3+ reps at 295
week3
5 reps at 250
3 reps at 280
1+ reps at 305
Friday, August 12, 2011
8.10.11 - Fight Gone Kettlebell
239.6
Metcon:
1 min KB Clean
1 min KB Push Press
1 min Box Jumps
1 min Goblet Squat
1 min KB Swing (1 arm russian)
1 min rest
X3
87/83/75
Box Jumps killed me on this, per usual.
Metcon:
1 min KB Clean
1 min KB Push Press
1 min Box Jumps
1 min Goblet Squat
1 min KB Swing (1 arm russian)
1 min rest
X3
87/83/75
Box Jumps killed me on this, per usual.
8.9.11 - Press (wk4 cycle2 deload)
239.8
Strength:
Press
5 reps at 55
5 reps at 70
5 reps at 85
Metcon:
10 Med Ball Cleans (#20)
10 Abmat Situps
10 Split Squats (10 each leg, 1 foot on 20 inch box)
X4
~10:30
Strength:
Press
5 reps at 55
5 reps at 70
5 reps at 85
Metcon:
10 Med Ball Cleans (#20)
10 Abmat Situps
10 Split Squats (10 each leg, 1 foot on 20 inch box)
X4
~10:30
8.8.11 - Deadlifts (wk4 cycle 2 deload) + Overhead Lunges, Farmers Carry, & 400m Run
239.6
Strength:
Deadlifts
5 reps at 155
5 reps at 185
5 reps at 225
Metcon:
20m Overhead Lunges (#25)
150m Farmers Carry (2 X #53 KB)
400m Run
X4
Strength:
Deadlifts
5 reps at 155
5 reps at 185
5 reps at 225
Metcon:
20m Overhead Lunges (#25)
150m Farmers Carry (2 X #53 KB)
400m Run
X4
Saturday, August 6, 2011
8.6.11 - Rest Day
243.0
Rest Day
Food:
Ham
String cheese
Banana
Blackberries
Almonds
Macadamia Nuts
Italian Sausage
Onions & Peppers
Rest Day
Food:
Ham
String cheese
Banana
Blackberries
Almonds
Macadamia Nuts
Italian Sausage
Onions & Peppers
Friday, August 5, 2011
Thursday, August 4, 2011
8.4.11 - Press (wk3 cycle 2)
242.0
Strength:
Press
5 reps at 101
3 reps at 114
3 reps at 127
1 rep at 137
Metcon:
3 hill runs in 10 minutes
Food:
Pro Shake
Pro Shake
Strength:
Press
5 reps at 101
3 reps at 114
3 reps at 127
1 rep at 137
Metcon:
3 hill runs in 10 minutes
Food:
Pro Shake
Pro Shake
8.3.11 - Deadlifts (wk3 cycle 2) + Tabata
241.6
Strength:
5 reps at 240
3 reps at 270
11 reps at 295
Metcon:
Tabata
Push Ups
Box Jumps
Wallballs
Rowing
10m Run
Food:
Strength:
5 reps at 240
3 reps at 270
11 reps at 295
Metcon:
Tabata
Push Ups
Box Jumps
Wallballs
Rowing
10m Run
Food:
8.1.11 - Squats & Power Cleans
241.6
Strength:
Squats (light)
5 X 5 at 135
Power Cleans
5 reps at 145
5 reps at 145
5 reps at 150
5 reps at 155
5 reps at 165
Food:
Strength:
Squats (light)
5 X 5 at 135
Power Cleans
5 reps at 145
5 reps at 145
5 reps at 150
5 reps at 155
5 reps at 165
Food:
7.29.11 - Press & Push Press Max
242.0
Strength:
Press
5 X 2 at 125
Push Press
worked up to a max of 175
Food:
Strength:
Press
5 X 2 at 125
Push Press
worked up to a max of 175
Food:
7.27.11 - Deadlifts (wk2 Cycle2) + Deadlifts & Burpees
242.0
Strength:
Deadlift
3 reps at 225
3 reps at 255
10 reps at 285
Note: loads are incremented 10 pounds from the second week of the previous cycle.
Metcon:
5 Deadlifts (#185)
10 Burpees
7:44
Strength:
Deadlift
3 reps at 225
3 reps at 255
10 reps at 285
Note: loads are incremented 10 pounds from the second week of the previous cycle.
Metcon:
5 Deadlifts (#185)
10 Burpees
7:44
Tuesday, July 26, 2011
7.26.11 - Rest Day
241.6
Rest Day - wasn't intending to take a rest day today but got caught up with getting renters in for John and couldn't make the class.
Food:
Americano
Gyro
Quesadilla
Americano
Rest Day - wasn't intending to take a rest day today but got caught up with getting renters in for John and couldn't make the class.
Food:
Americano
Gyro
Quesadilla
Americano
Monday, July 25, 2011
7.25.11 - Heavy "Fran"
241.4
Metcon:
Heavy Fran
15-12-9
Thrusters (#105)
Pull-ups (red band)
8:53
Food:
Banana
Americano
Lamb and Beef Gyro
Americano
Metcon:
Heavy Fran
15-12-9
Thrusters (#105)
Pull-ups (red band)
8:53
Food:
Banana
Americano
Lamb and Beef Gyro
Americano
7.24.11 - Rest Day - Discovery Park
242.4
Rest Day - hiked the full loop at Discovery Park in 1 hr 18 minutes.
Rest Day - hiked the full loop at Discovery Park in 1 hr 18 minutes.
Saturday, July 23, 2011
Friday, July 22, 2011
7.22.11 - Press (wk 1 cycle 2) + Power Cleans, Burpees, & KB Swings
240.6
Strength:
Press Wk 1 (cycle 2)
5 reps at 88
5 reps at 101
5+ reps at 114
1 rep at 124
1 X 10 at 85
Metcon:
5 Power Cleans
10 Burpees
15 KB Swings
AMRAP 12 Mins
Final Score 122
Food:
Jimmy John's Sandwich
Americano
Strength:
Press Wk 1 (cycle 2)
5 reps at 88
5 reps at 101
5+ reps at 114
1 rep at 124
1 X 10 at 85
Metcon:
5 Power Cleans
10 Burpees
15 KB Swings
AMRAP 12 Mins
Final Score 122
Food:
Jimmy John's Sandwich
Americano
Thursday, July 21, 2011
Wednesday, July 20, 2011
7.19.11 - Deadlift (wk1) & Fight Gone Bad
240.4
Strength:
Deadlift wk 1
5 Reps at 210
5 Reps at 240
10 Reps at 270
Metcon:
Fight Gone Bad
1 min Row (for calories)
1 min Wallball (#20)
1 min SDLHP (#75)
1 min Box Jump (20")
1 min Push Press (#75)
1 min Rest
X3
Final Score = 185
Strength:
Deadlift wk 1
5 Reps at 210
5 Reps at 240
10 Reps at 270
Metcon:
Fight Gone Bad
1 min Row (for calories)
1 min Wallball (#20)
1 min SDLHP (#75)
1 min Box Jump (20")
1 min Push Press (#75)
1 min Rest
X3
Final Score = 185
7.16.11 - Warrior Dash
239.4
Warrior Dash - didn't even check my time. 3.5 miles of suckiness: horrible running surface and stupid, annoying obstacles and the traffic getting in and out was horrible.
Warrior Dash - didn't even check my time. 3.5 miles of suckiness: horrible running surface and stupid, annoying obstacles and the traffic getting in and out was horrible.
7.15.11 - Tire Flips, Snatches, 800m Runs
239.0
Metcon:
30 Tire Flips
800m Run
30 Power Snatches (#95)
800m Run
24:44
Metcon:
30 Tire Flips
800m Run
30 Power Snatches (#95)
800m Run
24:44
7.14.11 - Tabata Burpees, Squats, Pull-ups, Split Squat Jumps
239.0
Metcon:
Tabata
Burpees
32
Squats
116
Pull-ups
32 (red band)
Split Squat Jumps
52
Metcon:
Tabata
Burpees
32
Squats
116
Pull-ups
32 (red band)
Split Squat Jumps
52
7.12.11 - 400m Run, Farmers Walks, & ab work
239.0
Metcon:
400m Run
150m Farmer's Walk
400m Run
40 Knees to Chest
400m Run
150m Farmer's Walk
400m Run
50 V-ups
400m Run
Metcon:
400m Run
150m Farmer's Walk
400m Run
40 Knees to Chest
400m Run
150m Farmer's Walk
400m Run
50 V-ups
400m Run
Tuesday, July 12, 2011
7.11.11 - Press Deload (5/3/1 wk 4) + Grace PR
240.4
Strength:
Press Deload
3 X 5 at 40%, 50%, 60%
Metcon:
"Grace"
30 Clean & Jerks for time
#135
5:58
My new goal for Grace is to get it under 4 minutes.
Strength:
Press Deload
3 X 5 at 40%, 50%, 60%
Metcon:
"Grace"
30 Clean & Jerks for time
#135
5:58
My new goal for Grace is to get it under 4 minutes.
7.8.11 - Press, Squats, & Kettlebell Lunges + Wallball & Pullups
239.4
Strength:
Press
5 reps at 98
3 reps at 111
6 reps at 124
1 rep at 134
Squats
10 X 5 at 185
Kettlebell Lunges
5 X 10 (#24)
*5 each leg
Metcon:
30 Wallballs (#20)
15 Pullups
24 Wallballs
12 Wallballs
18 Wallballs
9 Pullups
Strength:
Press
5 reps at 98
3 reps at 111
6 reps at 124
1 rep at 134
Squats
10 X 5 at 185
Kettlebell Lunges
5 X 10 (#24)
*5 each leg
Metcon:
30 Wallballs (#20)
15 Pullups
24 Wallballs
12 Wallballs
18 Wallballs
9 Pullups
Wednesday, July 6, 2011
7.6.11 - Bear Complex
237.6
Strength:
Deadlifts
5 reps at 230 (75%)
3 reps at 260 (85%)
8 reps at 290 (95%)
Metcon:
"Bear Complex"
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
X5
12:32 at #105
Note: this was done in the following sequence: 5 deadlifts, 5 hang cleans, etc., as opposed to the normal way of doing it where you do one of each movement to constitute 1 instance of the complex, and then five instances making up a round.
It would be interesting to see how many rounds of this I could do at #135. One round for sure, and then I would likely be done.
Food:
3 Tacos
1 Grande Latte
1 pro shake (3 scoops of whey)
Spicy chicken teriyaki (no rice)
1 Grande Latte
Strength:
Deadlifts
5 reps at 230 (75%)
3 reps at 260 (85%)
8 reps at 290 (95%)
Metcon:
"Bear Complex"
5 deadlifts
5 hang cleans
5 front squats
5 push press
5 back squats
X5
12:32 at #105
Note: this was done in the following sequence: 5 deadlifts, 5 hang cleans, etc., as opposed to the normal way of doing it where you do one of each movement to constitute 1 instance of the complex, and then five instances making up a round.
It would be interesting to see how many rounds of this I could do at #135. One round for sure, and then I would likely be done.
Food:
3 Tacos
1 Grande Latte
1 pro shake (3 scoops of whey)
Spicy chicken teriyaki (no rice)
1 Grande Latte
Tuesday, July 5, 2011
7.5.11 - 2K Row Broken Into Intervals
240.0
Metcon:
2K Row broken into intervals
2 X 500m
2 X 300m
2 X 200m
I took probably a minute to 2 minutes rest between each interval. I didn't write down my times, which is too bad, but I haven't rowed much lately and it felt that way.
Food:
Chicken
Grande Latte
3 eggs, scrambled with chopped up pepper
5 slices of bacon
Metcon:
2K Row broken into intervals
2 X 500m
2 X 300m
2 X 200m
I took probably a minute to 2 minutes rest between each interval. I didn't write down my times, which is too bad, but I haven't rowed much lately and it felt that way.
Food:
Chicken
Grande Latte
3 eggs, scrambled with chopped up pepper
5 slices of bacon
Saturday, July 2, 2011
7.2.11 - Rest Day
238.6
Rest Day. I might go to Discovery Park and hike the loop trail. That would be fun.
Food:
Rest Day. I might go to Discovery Park and hike the loop trail. That would be fun.
Food:
Friday, July 1, 2011
7.1.11 - Back Squats + Deadlifts, Lateral Bar Jumps, & HSPU
238.4
Strength:
Back Squats
3 reps at 185
3 reps at 215
6 reps at 240
then
2 X 10 reps at 205
5/3/1 felt marginally better today than last week (used the same numbers), but still not good. Even my 2 X 10 reps at 205 were kind of lacking in technique. So, what I think I will do is back off of 5/3/1 for now and deload down to something like 185 and do lots and lots of volume and really focus on technique and probably increment by 10 pounds each time. Doing it that way, I should be able to squeeze in 2 squat sessions per week. This would have me up to 245 in 3 weeks. Then, once I feel strong, I'll pick up on the 5/3/1 protocol again.
Metcon:
6 Deadlifts
10 lateral bar jumps
6 HSPU (pike)
8 rounds plus 4 deadlifts
Food:
Steak and bacon sandwich
Americano
Latte
6 cookies
chicken
cucumber and pepper salad
Drinks
Strength:
Back Squats
3 reps at 185
3 reps at 215
6 reps at 240
then
2 X 10 reps at 205
5/3/1 felt marginally better today than last week (used the same numbers), but still not good. Even my 2 X 10 reps at 205 were kind of lacking in technique. So, what I think I will do is back off of 5/3/1 for now and deload down to something like 185 and do lots and lots of volume and really focus on technique and probably increment by 10 pounds each time. Doing it that way, I should be able to squeeze in 2 squat sessions per week. This would have me up to 245 in 3 weeks. Then, once I feel strong, I'll pick up on the 5/3/1 protocol again.
Metcon:
6 Deadlifts
10 lateral bar jumps
6 HSPU (pike)
8 rounds plus 4 deadlifts
Food:
Steak and bacon sandwich
Americano
Latte
6 cookies
chicken
cucumber and pepper salad
Drinks
Thursday, June 30, 2011
6.30.11 - Rest Day
239.4
Rest Day
Food:
Protein Shake
Apple
Banana
Salad - buffalo chicken, salami, blue cheese, blue cheese dressing, lettuce, tomato, red onions, banana peppers, cucumber, beets, spinach
Chicken leg meat
Asparagus
Broccoli
Rest Day
Food:
Protein Shake
Apple
Banana
Salad - buffalo chicken, salami, blue cheese, blue cheese dressing, lettuce, tomato, red onions, banana peppers, cucumber, beets, spinach
Chicken leg meat
Asparagus
Broccoli
Wednesday, June 29, 2011
6.29.11 - KB Swings & Lunges
239.2
Metcon:
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
12:40
Food:
Banana
Coffee
Salad - lettuce, tomato, cucumber, buffalo chicken, salami, banana peppers, red onions, blue cheese, blue cheese dressing
Chicken Teriyaki (no rice)
Dark Chocolate
Metcon:
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
100m Lunges
29 KB Swings (#53)
12:40
Food:
Banana
Coffee
Salad - lettuce, tomato, cucumber, buffalo chicken, salami, banana peppers, red onions, blue cheese, blue cheese dressing
Chicken Teriyaki (no rice)
Dark Chocolate
Tuesday, June 28, 2011
6.28.11 - Deadlift + Burpees and KTE
240.0
Strength:
Deadlift
3 reps at 215
3 reps at 245
10 reps at 275
Metcon:
15 Burpees
15 Knees to Elbows
AMRAP 1 Minute
1 Minute Rest
X10
5 rounds 4 burpees
Food:
Pro Shake
Salad
Chicken Breast
Asparagus
Prosciutto
Dry Sausage
Cheese
Dark Chocolate
Strength:
Deadlift
3 reps at 215
3 reps at 245
10 reps at 275
Metcon:
15 Burpees
15 Knees to Elbows
AMRAP 1 Minute
1 Minute Rest
X10
5 rounds 4 burpees
Food:
Pro Shake
Salad
Chicken Breast
Asparagus
Prosciutto
Dry Sausage
Cheese
Dark Chocolate
Monday, June 27, 2011
6.27.11 - Press & Power Cleans
239.6
Strength:
Press
3 reps at 91
3 reps at 104
6 reps at 117
3 reps at 117 (extra credit)
Power Cleans
5 X 5 at 155
Food:
Pro Shake
Taco Salad (cheat)
Pro Shake
Chicken Breast
Broccoli
Aparagus
Dark Chocolate
Strength:
Press
3 reps at 91
3 reps at 104
6 reps at 117
3 reps at 117 (extra credit)
Power Cleans
5 X 5 at 155
Food:
Pro Shake
Taco Salad (cheat)
Pro Shake
Chicken Breast
Broccoli
Aparagus
Dark Chocolate
Sunday, June 26, 2011
6.26.11 - Rest Day
237.4
Rest Day
Food:
Chicken Breast
Grapes
Blackberries
Iced Latte w/whole milk and splenda
Rest Day
Food:
Chicken Breast
Grapes
Blackberries
Iced Latte w/whole milk and splenda
Saturday, June 25, 2011
6.25.11 - Rest Day
238.0
Rest Day
Food:
Spicy teriyaki chicken (no rice)
Grande Latte
Two Diablo sausages (no bun)
coleslaw
10 chicken wings
Drinks
Rest Day
Food:
Spicy teriyaki chicken (no rice)
Grande Latte
Two Diablo sausages (no bun)
coleslaw
10 chicken wings
Drinks
6.24.11 - Back Squats & Thrusters
239.2
Strength:
Back Squats
5 reps at 185
5 reps at 215
5 reps at 240
Note: those last 5 reps felt more like 500 pounds. No idea what is going on.
Metcon:
5 wall walks
KB Swings: 20, 18, 16, 14, 12, 10
Thrusters: 10, 8, 6, 4, 2
5 wall walks
Okay, so that's what was programmed, but it turned into an absolute disaster because I started with too much weight (#115) on the thruster, but then I didn't want to lower the weight, so basically ditched the idea of doing the metcon and changed it into sets of thrusters, as described below.
Thrusters:
5 reps at 115
5 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
then
5 KB Lunges (each leg) with #26 KB in each hand held low
Strength:
Back Squats
5 reps at 185
5 reps at 215
5 reps at 240
Note: those last 5 reps felt more like 500 pounds. No idea what is going on.
Metcon:
5 wall walks
KB Swings: 20, 18, 16, 14, 12, 10
Thrusters: 10, 8, 6, 4, 2
5 wall walks
Okay, so that's what was programmed, but it turned into an absolute disaster because I started with too much weight (#115) on the thruster, but then I didn't want to lower the weight, so basically ditched the idea of doing the metcon and changed it into sets of thrusters, as described below.
Thrusters:
5 reps at 115
5 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
4 reps at 115
then
5 KB Lunges (each leg) with #26 KB in each hand held low
Friday, June 24, 2011
6.22.11 - Deadlifts + metcon
239.4
Strength:
Deadlifts
5 reps at 200
5 reps at 230
13 reps at 260
Metcon:
400m Run
30 HR Pushups
200m Run
30 knees to chest
400m Run
30 Supermans
200m Run
30 straight-legged situps (w/ abmat)
12:07
Strength:
Deadlifts
5 reps at 200
5 reps at 230
13 reps at 260
Metcon:
400m Run
30 HR Pushups
200m Run
30 knees to chest
400m Run
30 Supermans
200m Run
30 straight-legged situps (w/ abmat)
12:07
Tuesday, June 21, 2011
Monday, June 20, 2011
6.20.11 - Press + Power Snatches & Double Unders
238.0
Strength:
Press
5 reps at 85
5 reps at 98
7 reps at 111
5 X 5 True Pushups
Metcon:
6 Power Snatches (#95)
30 Double Unders (90 single skips)
X4
6:07
Strength:
Press
5 reps at 85
5 reps at 98
7 reps at 111
5 X 5 True Pushups
Metcon:
6 Power Snatches (#95)
30 Double Unders (90 single skips)
X4
6:07
Thursday, June 16, 2011
6.16.11 - Back Squat
238.0
Strength:
Back Squat
#285 max effort
worked up to it in sets of 1 with mostly 20 pound jumps
Strength:
Back Squat
#285 max effort
worked up to it in sets of 1 with mostly 20 pound jumps
6.15.11 - Max Effort Deadlift & Grace (PR)
237.8
Strength:
Deadlift Max Effort
#325
Made two attempts at #335 and once at #330, but no dice.
Metcon:
"Grace"
30 Clean and Jerks (push press)
8:30 (PR)
Strength:
Deadlift Max Effort
#325
Made two attempts at #335 and once at #330, but no dice.
Metcon:
"Grace"
30 Clean and Jerks (push press)
8:30 (PR)
Monday, June 13, 2011
6.12.11 - Strict Press
237.8
Strength:
Strict Press
5 reps at 95
5 reps at 100
5 reps at 105
5 reps at 110
5 reps at 115
Strength:
Strict Press
5 reps at 95
5 reps at 100
5 reps at 105
5 reps at 110
5 reps at 115
Saturday, June 11, 2011
6.11.11 - Rest Day (unintentional)
237.8
Rest Day
Keeping the stuff below to maybe do next Saturday.
Strength:
Back Squats
5 reps at 260
Dumbell Lunges
5 X10 at 70
Press
5 X 5 at 115
Dumbell Rows
5 X 8 at 70
Rest Day
Keeping the stuff below to maybe do next Saturday.
Strength:
Back Squats
5 reps at 260
Dumbell Lunges
5 X10 at 70
Press
5 X 5 at 115
Dumbell Rows
5 X 8 at 70
Friday, June 10, 2011
Monday, June 6, 2011
6.6.11 - Front Squats + Double Unders and Push Press
238.6
Strength:
Front Squats
5 reps at 135
3 reps at 165
3 reps at 185
1 rep at 205
Metcon:
25 Double Unders (100 Single Skips)
10 Push Press (#95)
AMRAP 3 min X4 with 1 minute rest
60/63/57/59
Strength:
Front Squats
5 reps at 135
3 reps at 165
3 reps at 185
1 rep at 205
Metcon:
25 Double Unders (100 Single Skips)
10 Push Press (#95)
AMRAP 3 min X4 with 1 minute rest
60/63/57/59
6.2.11 - SDLHP and HSPU + 200m Lunges
238.0
Metcon:
21-15-9
SDLHP (#95)
HSPU
then
200m Lunges
15:38
Note: 156 walking lunges
Metcon:
21-15-9
SDLHP (#95)
HSPU
then
200m Lunges
15:38
Note: 156 walking lunges
Wednesday, June 1, 2011
6.1.11 - Run, Pullups, Pushups, & Squats
236.8
Metcon:
800m Run
25 Pullups
50 Pushups
75 Squats
800m Run
20:17
Metcon:
800m Run
25 Pullups
50 Pushups
75 Squats
800m Run
20:17
Saturday, May 28, 2011
5.27.11 - Isabel
236.6
Metcon:
"Isabel"
30 Power Snatches for time
3:38 at #95
Note: I kept the weight down on this to try and go faster. Also, this is kind of an off week for me. I wasn't feeling super-hot earlier in the week, i.e. lack of energy and when I did a few snatches at 105, I got a bit dizzy.
Metcon:
"Isabel"
30 Power Snatches for time
3:38 at #95
Note: I kept the weight down on this to try and go faster. Also, this is kind of an off week for me. I wasn't feeling super-hot earlier in the week, i.e. lack of energy and when I did a few snatches at 105, I got a bit dizzy.
Thursday, May 26, 2011
5.26.11 - Rest Day
236.2
Unintentional rest day. Stomach issue came up. Back squats were on the programming though, so it sucks that I missed them.
Unintentional rest day. Stomach issue came up. Back squats were on the programming though, so it sucks that I missed them.
Wednesday, May 25, 2011
5.25.11 - Rest Day
234.8
Rest Day
I was going to some strength/power stuff today, but there is a networking event tonight and considering how much I was dragging the last couple of days, I'm guessing I could use a rest day. I did a lot of strength stuff last week and then capped the week off with those hill sprints on Thursday, and I think I'm probably still recovering from that.
Rest Day
I was going to some strength/power stuff today, but there is a networking event tonight and considering how much I was dragging the last couple of days, I'm guessing I could use a rest day. I did a lot of strength stuff last week and then capped the week off with those hill sprints on Thursday, and I think I'm probably still recovering from that.
Tuesday, May 24, 2011
5.24.11 - Sumo Deadlifts + KB Swings, Split Squats, and Situps
235.4
Strength:
Sumo Deadlifts
5-5-3-1-1
#275 for the final 1 rep then I went back and did another 5 reps at #225
Metcon:
8 KB Swings
8 Weighted Split Squats
8 Straight Leg Situps
AMRAP 8 Minutes
Ducked out early and didn't do this WOD. Looks like a good one though, so I may try to get it in later this week.
Strength:
Sumo Deadlifts
5-5-3-1-1
#275 for the final 1 rep then I went back and did another 5 reps at #225
Metcon:
8 KB Swings
8 Weighted Split Squats
8 Straight Leg Situps
AMRAP 8 Minutes
Ducked out early and didn't do this WOD. Looks like a good one though, so I may try to get it in later this week.
5.23.11 - Pull-Ups, Wall Balls, Burpee Box Jumps
237.0
Metcon:
400m Run
then
21-15-19
Wall Balls
Pull-ups
Burpee Box Jumps
then
400m Run
27 - something
Metcon:
400m Run
then
21-15-19
Wall Balls
Pull-ups
Burpee Box Jumps
then
400m Run
27 - something
Saturday, May 21, 2011
5.19.11 - KB Lunges & Hill Sprints
236.4
Strength:
KB Lunges
5 each leg at #26
5 each leg at #35
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
note: kettlebells carried low in each hand
Metcon:
5 hill sprints
23, 26, 26, 29, 30
Strength:
KB Lunges
5 each leg at #26
5 each leg at #35
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
3 each leg at #44
note: kettlebells carried low in each hand
Metcon:
5 hill sprints
23, 26, 26, 29, 30
5.18.11 - Deadlifts and Push Press
235.4
Strength:
Deadlifts
worked up to 1 rep at 305
Push Press
5 reps at 120
5 reps at 120
5 reps at 125
5 reps at 125
5 reps at 125
Strength:
Deadlifts
worked up to 1 rep at 305
Push Press
5 reps at 120
5 reps at 120
5 reps at 125
5 reps at 125
5 reps at 125
Tuesday, May 17, 2011
5.17.11 - KB Cleans, Pullups, Box Jumps
235.4
Metcon:
10 KB Cleans (#44 - 5 each arm)
10 Pullups
15 Box Jumps
X4
13 - something
Metcon:
10 KB Cleans (#44 - 5 each arm)
10 Pullups
15 Box Jumps
X4
13 - something
5.15.11 - Good Mornings and Front Squats
236.4
Strength:
Good Mornings
5 reps at 115
5 reps at 125
5 reps at 130
5 reps at 135
5 reps at 140
5 reps at 145
5 reps at 150
Front Squats
5 X 5 at 155
Strength:
Good Mornings
5 reps at 115
5 reps at 125
5 reps at 130
5 reps at 135
5 reps at 140
5 reps at 145
5 reps at 150
Front Squats
5 X 5 at 155
Saturday, May 14, 2011
5.12.11 - Thrusters + KB Swings & Air Squats
238.0
Strength:
Thrusters
5 reps at 105
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 120
1 rep at 125
Metcon:
10 KB Swings (#70)
15 Air Squats
X5
did not track time on this.
Strength:
Thrusters
5 reps at 105
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 115
3 reps at 120
1 rep at 125
Metcon:
10 KB Swings (#70)
15 Air Squats
X5
did not track time on this.
Wednesday, May 11, 2011
5.11.11 - Strict Press + Double Unders and Plank Kickout Push-ups
237.4
Strength:
Strict Press
60s X 3 (60% 1RM)
60 seconds rest between sets
At #85
Round 1: 16 reps
Round 2: 11 reps
Round 3: 7 reps
Metcon:
50 Double Unders
20 Plank Kickout Push-ups
X5 with 20 minute cap
20:00 - made it about 5 pushups into the 4th round
Strength:
Strict Press
60s X 3 (60% 1RM)
60 seconds rest between sets
At #85
Round 1: 16 reps
Round 2: 11 reps
Round 3: 7 reps
Metcon:
50 Double Unders
20 Plank Kickout Push-ups
X5 with 20 minute cap
20:00 - made it about 5 pushups into the 4th round
Monday, May 9, 2011
5.9.11 - Squat Cleans & 4 X 400m Runs
238.0
Strength:
Squat Clean
5-3-3-3+
Metcon:
4 X 400m run with 1 minute rest between
Strength:
Squat Clean
5-3-3-3+
Metcon:
4 X 400m run with 1 minute rest between
Sunday, May 8, 2011
Saturday, May 7, 2011
Thursday, May 5, 2011
5.5.11 - Power Snatches and Double Unders
238.4
Metcon:
29 Double Unders
15 Power Snatches (#95)
29 Double Unders
14 Power Snatches (#95)
29 Double Unders
8:28
Metcon:
29 Double Unders
15 Power Snatches (#95)
29 Double Unders
14 Power Snatches (#95)
29 Double Unders
8:28
Tuesday, May 3, 2011
5.3.11 - Fight Gone Bad Variation
237.2
Metcon:
5 rounds of the following:
1 minute of Barbell Rows (#135)
1 minute of Wall Balls (#20)
1 minute of 2KB Walking Lunges (#35)
1 minute rest
191
Note: Since I worked on Power Cleans yesterday, I did Barbell Rows instead. The hardest part was the lunges. The instability of the Kettlebells really did a number on my glutes. Wall Balls were the easiest. The focus on power movements the last two weeks seems to have really helped.
Metcon:
5 rounds of the following:
1 minute of Barbell Rows (#135)
1 minute of Wall Balls (#20)
1 minute of 2KB Walking Lunges (#35)
1 minute rest
191
Note: Since I worked on Power Cleans yesterday, I did Barbell Rows instead. The hardest part was the lunges. The instability of the Kettlebells really did a number on my glutes. Wall Balls were the easiest. The focus on power movements the last two weeks seems to have really helped.
5.2.11 - Back Squats & Power Cleans
237.4
Strength:
Back Squats
5 reps at #135
5 reps at #185
5 reps at #225
1 rep at #245
1 rep at #265
1 rep at #285
Right now, #265 seems to be the limit that I can back squat with good form. At #285, my legs can handle the weight, but my back is totally caving at the bottom. So, the plan probably should be to start doing volume sets down in the 245 - 265 range for a few weeks and really focus on building that strength in my back. The goal should be to do a solid set of 5 reps at 285 - 300, where I'm not caving at the bottom, in the next 6 weeks or so.
Power Cleans
5 X 5 at #145
I was surprised by how easily these came up. The bar was almost flying off the ground. Next week or later this week I'll move it up to #150.
Strength:
Back Squats
5 reps at #135
5 reps at #185
5 reps at #225
1 rep at #245
1 rep at #265
1 rep at #285
Right now, #265 seems to be the limit that I can back squat with good form. At #285, my legs can handle the weight, but my back is totally caving at the bottom. So, the plan probably should be to start doing volume sets down in the 245 - 265 range for a few weeks and really focus on building that strength in my back. The goal should be to do a solid set of 5 reps at 285 - 300, where I'm not caving at the bottom, in the next 6 weeks or so.
Power Cleans
5 X 5 at #145
I was surprised by how easily these came up. The bar was almost flying off the ground. Next week or later this week I'll move it up to #150.
Sunday, May 1, 2011
Saturday, April 30, 2011
4.30.11 - Rest Day
238.0
Rest Day
Food:
Shrimp
Grande Iced Latte w/whole milk
Notes:
I had a thought this morning, which is to set a goal to try and come in among the top 200 in the NW Region next year. The original thought was top 100, but then, knowing how good Scott is and that he is currently ranked 60th, I'm pretty sure top 100 is out of reach. Top 200 though, may be doable with improved skills in double unders, HSPU's, muscle-ups, and kipping pull-ups; increased overall mobility, increased strength and power; marginal improvements in endurance, and decreased body weight.
Some interim goals:
Back Squat: 350
Front Squat: 250
Overhead Squat: 135
Deadlift: 420
Power Clean: 200
Power Snatch: 150
Push Press: 200
Barbell Row: 200
Grace: Sub 5 minutes
Fran: Sub 7 minutes
Target for these goals is end of August-ish.
I'm not worrying about double unders in the short term. My thinking on those right now is that they will come with decreased overall body weight and improved strength in hips and glutes; fundamentally, I just need to be lighter on my feet to make those happen. The repetitive motion that needs to happen to make DU's a reality is primarily in the hips, and that's simply going to take time.
Rest Day
Food:
Shrimp
Grande Iced Latte w/whole milk
Notes:
I had a thought this morning, which is to set a goal to try and come in among the top 200 in the NW Region next year. The original thought was top 100, but then, knowing how good Scott is and that he is currently ranked 60th, I'm pretty sure top 100 is out of reach. Top 200 though, may be doable with improved skills in double unders, HSPU's, muscle-ups, and kipping pull-ups; increased overall mobility, increased strength and power; marginal improvements in endurance, and decreased body weight.
Some interim goals:
Back Squat: 350
Front Squat: 250
Overhead Squat: 135
Deadlift: 420
Power Clean: 200
Power Snatch: 150
Push Press: 200
Barbell Row: 200
Grace: Sub 5 minutes
Fran: Sub 7 minutes
Target for these goals is end of August-ish.
I'm not worrying about double unders in the short term. My thinking on those right now is that they will come with decreased overall body weight and improved strength in hips and glutes; fundamentally, I just need to be lighter on my feet to make those happen. The repetitive motion that needs to happen to make DU's a reality is primarily in the hips, and that's simply going to take time.
Friday, April 29, 2011
4.28.11 - Max Power Snatch + Metcon
236.2
Strength:
Power Snatch
5 reps at 85
5 reps at 95
3 reps at 105
3 reps at 115
1 rep at 125
1 rep at 135
Metcon:
4 Rounds of:
5 Burpee Power Snatches
5 Lateral Ball Slams Left
5 Lateral Ball Slams Right
5 Pushups
5 Tuck Jumps
9:17
Strength:
Power Snatch
5 reps at 85
5 reps at 95
3 reps at 105
3 reps at 115
1 rep at 125
1 rep at 135
Metcon:
4 Rounds of:
5 Burpee Power Snatches
5 Lateral Ball Slams Left
5 Lateral Ball Slams Right
5 Pushups
5 Tuck Jumps
9:17
Wednesday, April 27, 2011
4.27.11 - KB Swings, Power Snatch, Front Squats, & Thrusters
237.4
Metcon:
5 Rounds:
30 KB Swings (#53)
5 Power Snatches (#95)
5 Front Squats (#95)
5 Thrusters (#95)
17:15
Metcon:
5 Rounds:
30 KB Swings (#53)
5 Power Snatches (#95)
5 Front Squats (#95)
5 Thrusters (#95)
17:15
4.26.11 - Deadlift
237.2
Strength:
Deadlift
5, 5, 3, 3, 1, 5
5 reps at 135
5 reps at 225
3 reps at 255
3 reps at 275
1 rep at 295
1 rep at 315
5 reps at 305
Could have pushed the max effort up to 325 or so, but decided instead to drop back down to 305 and get a set of 5 in.
Strength:
Deadlift
5, 5, 3, 3, 1, 5
5 reps at 135
5 reps at 225
3 reps at 255
3 reps at 275
1 rep at 295
1 rep at 315
5 reps at 305
Could have pushed the max effort up to 325 or so, but decided instead to drop back down to 305 and get a set of 5 in.
Monday, April 25, 2011
4.25.11 - Push Press & Barbell Rows
237.2
Strength:
Push Press
5 X 7 at 115
Barbell Rows
5 X 7 at 135
Push Press is weak, no question about it. Next week I'll move it up to 120 and do 5 X 5.
Strength:
Push Press
5 X 7 at 115
Barbell Rows
5 X 7 at 135
Push Press is weak, no question about it. Next week I'll move it up to 120 and do 5 X 5.
Sunday, April 24, 2011
Saturday, April 23, 2011
4.23.11 - Rest Day
237.0
Rest Day
Open WOD 11.5 is tomorrow with the Jesses. I was going to do it yesterday but just did not feel like I had the energy to do it well at all, so I did some rowing and called it a day.
Rest Day
Open WOD 11.5 is tomorrow with the Jesses. I was going to do it yesterday but just did not feel like I had the energy to do it well at all, so I did some rowing and called it a day.
Friday, April 22, 2011
4.22.11 - 10 X 200m Row
236.4
Metcon:
10 X 200m Row (45 secs rest)
1st interval was 38 secs. Most of the others were 41 or 42 secs. One interval towards the end was 44 secs.
Food:
Double Americano
Donut
Almonds & Macadamia Nuts
Carrots
Dried Mango
Blackberries
Salmon
Salad
Cheeseburger
Curly Fries
Metcon:
10 X 200m Row (45 secs rest)
1st interval was 38 secs. Most of the others were 41 or 42 secs. One interval towards the end was 44 secs.
Food:
Double Americano
Donut
Almonds & Macadamia Nuts
Carrots
Dried Mango
Blackberries
Salmon
Salad
Cheeseburger
Curly Fries
Thursday, April 21, 2011
Wednesday, April 20, 2011
4.20.11 - Back Squats + Metcon
237.4
Strength:
Back Squats
5 reps at 185
5 reps at 205
5 reps at 225
5 reps at 245
Metcon:
AMRAP 12 Minutes
10 Box Jumps (step ups)
10 Air Squats
10 Supermans
150m Farmers Carry
5 rounds + 10 Step Ups
Food:
3 eggs
Almonds & Macadamia Nuts
Blackberries
Pro Shake
Hot Chocolate
Strength:
Back Squats
5 reps at 185
5 reps at 205
5 reps at 225
5 reps at 245
Metcon:
AMRAP 12 Minutes
10 Box Jumps (step ups)
10 Air Squats
10 Supermans
150m Farmers Carry
5 rounds + 10 Step Ups
Food:
3 eggs
Almonds & Macadamia Nuts
Blackberries
Pro Shake
Hot Chocolate
Tuesday, April 19, 2011
Monday, April 18, 2011
4.18.11 - Bent Over Rows, Power Cleans, Front Squats, and Push Press
237.4
Strength:
5 Bent Over Rows
5 Power Cleans
5 Front Squats
X5 at #135
then
Push Press
5 X 5 at #115
Food:
Double Americano
1 Donut
Strength:
5 Bent Over Rows
5 Power Cleans
5 Front Squats
X5 at #135
then
Push Press
5 X 5 at #115
Food:
Double Americano
1 Donut
Sunday, April 17, 2011
4.17.11 - Rest Day
239.8
Rest Day
Need to get back on the diet. 2 Solid weeks should get me back down to 233. Then I'll have May and June to get down under 220. Goal for the year is 215. Realistically, if I can get solidly under that number by November, I'll be pretty happy.
Food:
Pro Shake
Lamb and Beef Gyro
Rest Day
Need to get back on the diet. 2 Solid weeks should get me back down to 233. Then I'll have May and June to get down under 220. Goal for the year is 215. Realistically, if I can get solidly under that number by November, I'll be pretty happy.
Food:
Pro Shake
Lamb and Beef Gyro
Saturday, April 16, 2011
4.16.11 - Rest Day
240.8
Rest Day
Ate a bunch of crap at class today. I wanted to work out but I was so damn tired after class I had to go to sleep.
Rest Day
Ate a bunch of crap at class today. I wanted to work out but I was so damn tired after class I had to go to sleep.
4.15.11 - Open WOD 11.4
240.0
60 Burpees
30 Overhead Squats (#120)
20 Muscle Ups
AMRAP 10 Minutes
Score: 64 (scaled to #95)
Got through 60 Burpees and then got 4 OHS with 95 on the bar.
60 Burpees
30 Overhead Squats (#120)
20 Muscle Ups
AMRAP 10 Minutes
Score: 64 (scaled to #95)
Got through 60 Burpees and then got 4 OHS with 95 on the bar.
Thursday, April 14, 2011
4.14.11 - Rest Day
238.4
Rest Day - I had grandiose visions of going in and working out today, but after deadlifts yesterday, that's basically a non-starter. So, I'll go in tomorrow and do my 60 bar-facing burpees and if I'm super motivated, I'll go to LAF as well and get some work in there.
Still on the agenda for the week:
Press week 2
Power Snatches
Thrusters
Barbell Rows
Shrugs
Rest Day - I had grandiose visions of going in and working out today, but after deadlifts yesterday, that's basically a non-starter. So, I'll go in tomorrow and do my 60 bar-facing burpees and if I'm super motivated, I'll go to LAF as well and get some work in there.
Still on the agenda for the week:
Press week 2
Power Snatches
Thrusters
Barbell Rows
Shrugs
4.13.11 - Weighted Push-Ups, Deadlifts + Metcon (OH Lunges)
238.0
Strength:
Barbell Rows
5 reps at 95
5 reps at 135
Weighted Push-ups
5 reps at 25
5 reps at 45
5 reps at 45
2 reps at 70
Deadlifts
5 reps at 225
5 reps at 245
5 reps at 265
5 reps at 285
5 reps at 305
Metcon:
5 Wall Walks
20 Overhead Lunges (#45)
30 Abmat Situps
X3
14:02
Strength:
Barbell Rows
5 reps at 95
5 reps at 135
Weighted Push-ups
5 reps at 25
5 reps at 45
5 reps at 45
2 reps at 70
Deadlifts
5 reps at 225
5 reps at 245
5 reps at 265
5 reps at 285
5 reps at 305
Metcon:
5 Wall Walks
20 Overhead Lunges (#45)
30 Abmat Situps
X3
14:02
Tuesday, April 12, 2011
Monday, April 11, 2011
4.11.11 - Power Cleans (5 X 5 at #135)
237.2
Strength:
Power Cleans
5 X 5 at 135
Food:
2 chicken sausages
Pro Shake
Skirt Steak Burrito
Double Americano with 1/2 and Splenda
Large Quesadilla
Strength:
Power Cleans
5 X 5 at 135
Food:
2 chicken sausages
Pro Shake
Skirt Steak Burrito
Double Americano with 1/2 and Splenda
Large Quesadilla
Sunday, April 10, 2011
4.10.11 - Good Mornings, Back Squats, Bench Press, and Dumbell Rows
240.6
Strength:
Good Mornings
5 X 10 at 105
Back Squats
5 reps at 135
3 reps at 175
3 reps at 205
1 reps at 225
5 reps at 240
5 reps at 240
Bench Press
5 X 6 at 160
Dumbell Rows
5 X 8 at 60
Strict Pull-Ups
5 X 3
Food:
3 chicken sausages
Double Americano with 1/2 and splenda
Double Americano with 1/2 and splenda
Almonds & Macadamia Nuts
Pork Carnitas (tiny amount)
Salad - spinach, apple, red pepper, cucumber, blackberries, strawberries, blackberries, evoo, balsamic, feta dressing
Notes:
Not too terribly happy with my performance on the Open the other day, WOD 11.3. On the other hand, I guess it's good to get those numbers out there and to really be tested so that I know where I stand. On 11.1, it was obviously the double unders that held me back. On 11.2, my performance was actually okay. Even though I scaled the box to 20", I can look at that and kind of mentally adjust for my body weight being where it is vs. some of the others. If I was thirty pounds lighter, the 24" box wouldn't have been a problem and my score would have actually been pretty decent. Getting back to 11.3, it's a little bit frustrating because I feel like my jerk should be much farther along than that. But the jerk is largely about technique and hip strength, and since we don't practice it that much, I suppose it's kind of hard to complain. Projecting ahead 1 year, I should be better on both counts. Even though I'm sure we won't have the same workouts in next year's Open, these workouts are giving me some good targets to aim at, i.e. continue to work on my body weight, continue to work on overall strength, and put more emphasis on power movements such as the jerk, thrusters, power snatches, etc.
Strength:
Good Mornings
5 X 10 at 105
Back Squats
5 reps at 135
3 reps at 175
3 reps at 205
1 reps at 225
5 reps at 240
5 reps at 240
Bench Press
5 X 6 at 160
Dumbell Rows
5 X 8 at 60
Strict Pull-Ups
5 X 3
Food:
3 chicken sausages
Double Americano with 1/2 and splenda
Double Americano with 1/2 and splenda
Almonds & Macadamia Nuts
Pork Carnitas (tiny amount)
Salad - spinach, apple, red pepper, cucumber, blackberries, strawberries, blackberries, evoo, balsamic, feta dressing
Notes:
Not too terribly happy with my performance on the Open the other day, WOD 11.3. On the other hand, I guess it's good to get those numbers out there and to really be tested so that I know where I stand. On 11.1, it was obviously the double unders that held me back. On 11.2, my performance was actually okay. Even though I scaled the box to 20", I can look at that and kind of mentally adjust for my body weight being where it is vs. some of the others. If I was thirty pounds lighter, the 24" box wouldn't have been a problem and my score would have actually been pretty decent. Getting back to 11.3, it's a little bit frustrating because I feel like my jerk should be much farther along than that. But the jerk is largely about technique and hip strength, and since we don't practice it that much, I suppose it's kind of hard to complain. Projecting ahead 1 year, I should be better on both counts. Even though I'm sure we won't have the same workouts in next year's Open, these workouts are giving me some good targets to aim at, i.e. continue to work on my body weight, continue to work on overall strength, and put more emphasis on power movements such as the jerk, thrusters, power snatches, etc.
Saturday, April 9, 2011
4.8.11 - Open WOD 11.3 Squat Clean & Jerk
237.0
Squat Clean and Jerk #165
AMRAP 5 Minutes
4 Rounds
Food:
4 Small Tacos, pork
1 donut
2 Carnitas Tacos
1 large salad
3 drinks
10 spicy wings
chocolate
Squat Clean and Jerk #165
AMRAP 5 Minutes
4 Rounds
Food:
4 Small Tacos, pork
1 donut
2 Carnitas Tacos
1 large salad
3 drinks
10 spicy wings
chocolate
Thursday, April 7, 2011
Wednesday, April 6, 2011
4.6.11 - Max Tire Flips & Chipper
234.8
Strength:
Max Tire Flips in 60 Seconds X2 (#250)
Rd 1: 15
Rd 2: 16
Metcon:
70 Double Unders
60 Lunges
40 Situps
20 Pullups
30 Wallballs
20 HSPU
10 Burpees
16:29
Food:
Pro Shake - coconut milk, strawberries, blueberries, applesauce, whey
Ham
Chicken Sausage
Almonds
Macadamia Nuts
Strawberries
Blackberries
Salad - cucumber, peppers, apples, blackberries, strawberries, ham, salami, feta dressing
1 pepperoni stick
Chocolate
Strength:
Max Tire Flips in 60 Seconds X2 (#250)
Rd 1: 15
Rd 2: 16
Metcon:
70 Double Unders
60 Lunges
40 Situps
20 Pullups
30 Wallballs
20 HSPU
10 Burpees
16:29
Food:
Pro Shake - coconut milk, strawberries, blueberries, applesauce, whey
Ham
Chicken Sausage
Almonds
Macadamia Nuts
Strawberries
Blackberries
Salad - cucumber, peppers, apples, blackberries, strawberries, ham, salami, feta dressing
1 pepperoni stick
Chocolate
Tuesday, April 5, 2011
4.5.11 - Bear Complex (good row splits)
237.2
Metcon:
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Rack Jerk
X5
then run 400m or row 500m
rest 2 minutes
4 Rounds Total
23:27 (row) with #95
Note: I totally could have done more weight AND I could have finished A LOT faster. I am, however, pretty happy with my row splits, which I listed below
Row Splits
1:53
2:03
2:00
2:03
Food:
Pro Shake
Ham
Strawberries
Blackberries
Almonds
Macadamia Nuts
Salad - yellow pepper, cuc, apple, blackberries, strawberries, salami, ham, feta cheese dressing
2 pepperoni sticks
Chocolate
Metcon:
Bear Complex
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Rack Jerk
X5
then run 400m or row 500m
rest 2 minutes
4 Rounds Total
23:27 (row) with #95
Note: I totally could have done more weight AND I could have finished A LOT faster. I am, however, pretty happy with my row splits, which I listed below
Row Splits
1:53
2:03
2:00
2:03
Food:
Pro Shake
Ham
Strawberries
Blackberries
Almonds
Macadamia Nuts
Salad - yellow pepper, cuc, apple, blackberries, strawberries, salami, ham, feta cheese dressing
2 pepperoni sticks
Chocolate
Monday, April 4, 2011
4.4.11 - Press and Overhead Squats
238.2
Strength:
Press wk 1
5 reps at 86 (65%)
5 reps at 97 (75%)
7 reps at 111 (85%)
then
10 reps at 85
8 reps at 85
6 reps at 85
5 reps at 85
5 reps at 85
Note: the original idea above was to do 5 X 10 at 85 but that was just too much. Next week, I'll move the volume sets down to 75 and see if I can do 5 X 10 there.
Pull-ups
10 strict
Overhead Squats
1 rep at 75
2 reps at 75
3 reps at 75
4 reps at 75
Metcon:
50 Lateral Burpees (do a burpee and then jump sideways over a bar)
6:56
Food:
Pro Shake
3 chicken sausages
almonds and macadamia nuts
Double Americano with 1/2 and splenda
Rib Eye Steak
Dark Chocolate (71%)
Strength:
Press wk 1
5 reps at 86 (65%)
5 reps at 97 (75%)
7 reps at 111 (85%)
then
10 reps at 85
8 reps at 85
6 reps at 85
5 reps at 85
5 reps at 85
Note: the original idea above was to do 5 X 10 at 85 but that was just too much. Next week, I'll move the volume sets down to 75 and see if I can do 5 X 10 there.
Pull-ups
10 strict
Overhead Squats
1 rep at 75
2 reps at 75
3 reps at 75
4 reps at 75
Metcon:
50 Lateral Burpees (do a burpee and then jump sideways over a bar)
6:56
Food:
Pro Shake
3 chicken sausages
almonds and macadamia nuts
Double Americano with 1/2 and splenda
Rib Eye Steak
Dark Chocolate (71%)
Sunday, April 3, 2011
4.3.11 - Good Mornings and Back Squats
239.2
Strength:
Good Mornings
5 X 10 at 100
Back Squats
5 reps at 230
5 reps at 235
Definitely need to do more squats. I could have kept going today, but for some reason this felt like enough. Given that I cut things off early, I might even be able to do another squat workout tomorrow. I don't think I'll be laying off squats again anytime soon. I've obviously lost strength in this lift and given how fundamental the squat is to overall strength, I need to make sure I get a few sets in every week.
Food:
Brownie
Milk
3 Pork Tacos
Double Americano with 1/2 and splenda
Strawberries & Blackberries
Almonds & Macadamia Nuts
Lamb & Beef Gyro
Strength:
Good Mornings
5 X 10 at 100
Back Squats
5 reps at 230
5 reps at 235
Definitely need to do more squats. I could have kept going today, but for some reason this felt like enough. Given that I cut things off early, I might even be able to do another squat workout tomorrow. I don't think I'll be laying off squats again anytime soon. I've obviously lost strength in this lift and given how fundamental the squat is to overall strength, I need to make sure I get a few sets in every week.
Food:
Brownie
Milk
3 Pork Tacos
Double Americano with 1/2 and splenda
Strawberries & Blackberries
Almonds & Macadamia Nuts
Lamb & Beef Gyro
Saturday, April 2, 2011
4.2.11 - Rest Day
238.4
Rest Day
Food:
Pro Shake
Mixed Fruit
2 Pastries
Tomato Soup
2 wraps
Tuna
Burger
Bacon
Onion Rings
4-5 drinks
Jack's Spicy Chicken Sandwich
Rest Day
Food:
Pro Shake
Mixed Fruit
2 Pastries
Tomato Soup
2 wraps
Tuna
Burger
Bacon
Onion Rings
4-5 drinks
Jack's Spicy Chicken Sandwich
4.1.11 - Open WOD 11.2 Deadlifts, Push-Ups, Box Jumps
237.2
Metcon:
9 Deadlifts (#155)
12 Push-Ups (hand release)
15 Box Jumps (20")
6 rounds
9 Deadlifts
12 Pushups
2 Box Jumps
Cumulative Score = 239
Note: RX for this WOD was a 24" box but that just wasn't happening.
Food:
Zuchini Bread
3 Eggs
2 chicken sausages
Milk
Double Americano
Almonds & Macadamia Nuts
Strawberries & Blackberries
Diablo
Fries
Coleslaw
1 beer
Popcorn
Metcon:
9 Deadlifts (#155)
12 Push-Ups (hand release)
15 Box Jumps (20")
6 rounds
9 Deadlifts
12 Pushups
2 Box Jumps
Cumulative Score = 239
Note: RX for this WOD was a 24" box but that just wasn't happening.
Food:
Zuchini Bread
3 Eggs
2 chicken sausages
Milk
Double Americano
Almonds & Macadamia Nuts
Strawberries & Blackberries
Diablo
Fries
Coleslaw
1 beer
Popcorn
Thursday, March 31, 2011
3.31.11 - Rest Day
237.2
Wasn't the original plan, but I decided to go ahead and make today a rest day. Tomorrow is the Open WOD, so this will help with that a great deal.
Food:
Pro Shake
Tuna
Double Americano
2 Tacos
Strawberries
Blackberries
Zuchini Bread
3 small pieces of candy
2 mini pieces of bread with hummus
2 pieces of Zuchini bread
trail mix
Wasn't the original plan, but I decided to go ahead and make today a rest day. Tomorrow is the Open WOD, so this will help with that a great deal.
Food:
Pro Shake
Tuna
Double Americano
2 Tacos
Strawberries
Blackberries
Zuchini Bread
3 small pieces of candy
2 mini pieces of bread with hummus
2 pieces of Zuchini bread
trail mix
Wednesday, March 30, 2011
Tuesday, March 29, 2011
3.29.11 - Max Squat Clean
236.8
Strength:
Max Squat Clean
#155
Food:
Bacon
3 Tacos
Double Americano
Frozen Veggies
Salmon
Salami
Cheese
Prosciutto
Apple
Strength:
Max Squat Clean
#155
Food:
Bacon
3 Tacos
Double Americano
Frozen Veggies
Salmon
Salami
Cheese
Prosciutto
Apple
Monday, March 28, 2011
3.28.11 - "Christine"
238.0
Strength:
Good Mornings
5 X 10 at 95
Back Squats
1 X 10 at 135
4 X 10 at 155
Abmat Situps
8 X 20
Metcon:
"Christine"
500m Row
12 Deadlifts (#205)
21 Box Jumps
X3
14:52
Food:
Ham
3 Pork Tacos
1 donut
Double Americano with 1/2 and Splenda
Strawberries
Grapes
Pro Shake - coconut milk, whey, applesauce, banana, blueberries, strawberries
Chicken Teriyaki (no rice)
Single Americano with 1/2 and Splenda
Chocolate
Notes: The squats felt much better today, but still awkward, like my body has forgotten how to do them. If I feel okay on Wednesday, I'm going to up the load 20-30 lbs and do the same workout again. If not, I'll push it off until Thursday or Friday.
Strength:
Good Mornings
5 X 10 at 95
Back Squats
1 X 10 at 135
4 X 10 at 155
Abmat Situps
8 X 20
Metcon:
"Christine"
500m Row
12 Deadlifts (#205)
21 Box Jumps
X3
14:52
Food:
Ham
3 Pork Tacos
1 donut
Double Americano with 1/2 and Splenda
Strawberries
Grapes
Pro Shake - coconut milk, whey, applesauce, banana, blueberries, strawberries
Chicken Teriyaki (no rice)
Single Americano with 1/2 and Splenda
Chocolate
Notes: The squats felt much better today, but still awkward, like my body has forgotten how to do them. If I feel okay on Wednesday, I'm going to up the load 20-30 lbs and do the same workout again. If not, I'll push it off until Thursday or Friday.
Sunday, March 27, 2011
3.27.11 - Back Squats & Bench Press
238.2
Strength:
Back Squats
5 X 5 at 250
Note: total failure. I worked up to something like 185 and it just never felt right. I think maybe this week I should try to do some kind of squats every day. I don't think I've lost actual strength, but clearly my body isn't accustomed to the movement or the heavy loads right now. Some of my earlier thoughts about doing more high volume squat work seem to be correct. Yes, the max effort in January that got me my 315 PR was great, but I really needed to follow that up with higher volume muscle-building hypertrophy sets in subsequent weeks and really get my body used to the heavier loads and to grooving the movement.
Bench Press
3 reps at 175
2 reps at 195
3 reps at 185
then
5 X 6 at 155
Dumbell Rows
5 X 8 at 50 (each arm)
Note: these were actually too easy. Should probably move up to #60 next time.
Food:
Milk
3 slices of bacon
strawberries
chicken breast
2 pork tacos
double americano
double americano
donut
chicken breast
pro shake
salmon
Strength:
Back Squats
5 X 5 at 250
Note: total failure. I worked up to something like 185 and it just never felt right. I think maybe this week I should try to do some kind of squats every day. I don't think I've lost actual strength, but clearly my body isn't accustomed to the movement or the heavy loads right now. Some of my earlier thoughts about doing more high volume squat work seem to be correct. Yes, the max effort in January that got me my 315 PR was great, but I really needed to follow that up with higher volume muscle-building hypertrophy sets in subsequent weeks and really get my body used to the heavier loads and to grooving the movement.
Bench Press
3 reps at 175
2 reps at 195
3 reps at 185
then
5 X 6 at 155
Dumbell Rows
5 X 8 at 50 (each arm)
Note: these were actually too easy. Should probably move up to #60 next time.
Food:
Milk
3 slices of bacon
strawberries
chicken breast
2 pork tacos
double americano
double americano
donut
chicken breast
pro shake
salmon
Friday, March 25, 2011
3.25.11 - Kelly's Birthday WOD
237.4
Metcon:
36 Wallballs (#16)
12 KTE
12 KB Plank Rows (#44)
12 Broad Jumps
12 Split Squats
X3
16:58
Food:
Pro Shake
3 slices of bacon
double americano
donut
Chicken
I really notice a difference in performance when I take more rest days. Wednesday's WOD was one of my better ones and this one as well. Even though my time wasn't super outstanding, it was still okay for this type of workout. I held up surprisingly well during the wallballs, which I'm pretty happy about.
Metcon:
36 Wallballs (#16)
12 KTE
12 KB Plank Rows (#44)
12 Broad Jumps
12 Split Squats
X3
16:58
Food:
Pro Shake
3 slices of bacon
double americano
donut
Chicken
I really notice a difference in performance when I take more rest days. Wednesday's WOD was one of my better ones and this one as well. Even though my time wasn't super outstanding, it was still okay for this type of workout. I held up surprisingly well during the wallballs, which I'm pretty happy about.
Thursday, March 24, 2011
3.24.11 - Rest Day
237.0
Rest Day
Food:
Chinese
Cake
Milk
Today was Cor's birthday, so I ate a bunch of crap. Oh well.
Rest Day
Food:
Chinese
Cake
Milk
Today was Cor's birthday, so I ate a bunch of crap. Oh well.
Wednesday, March 23, 2011
3.23.11 - Deadlifts, Butterfly Sit-Ups, and Ring Dips
234.8
Strength:
Press wk 3
5 reps at 97
3 reps at 109
6 reps at 122
bonus: 1 rep at 132
Metcon:
21-15-9
Deadlifts (#185)
Butterfly Sit-Ups
Ring Dips (Red Band)
6:51
Food:
Chicken Breast
Donut
Double Americano
Almonds, Macadamia Nuts, Carrots
Chicken
Lamb and Beef Stew
Bread w/butter
Strength:
Press wk 3
5 reps at 97
3 reps at 109
6 reps at 122
bonus: 1 rep at 132
Metcon:
21-15-9
Deadlifts (#185)
Butterfly Sit-Ups
Ring Dips (Red Band)
6:51
Food:
Chicken Breast
Donut
Double Americano
Almonds, Macadamia Nuts, Carrots
Chicken
Lamb and Beef Stew
Bread w/butter
Tuesday, March 22, 2011
3.22.11 - 400m Run, Pull-Ups, & V-Ups
234.8
Rest Day
Food:
Shrimp
chicken breast
donut
double americano
lamb and beef gyro
Rest Day
Food:
Shrimp
chicken breast
donut
double americano
lamb and beef gyro
Monday, March 21, 2011
3.21.11 - Max Back Squat + Thrusters, KB Swings, and Burpees
238.4
Strength:
Back Squat
worked up to 245, didn't feel at all strong today
Metcon:
Thrusters (#95)
KB Swing (#70 - Russian Swing)
Burpees
5-4-3-2-1
Rest 30 seconds
4-3-2-1
Rest 30 seconds
3-2-1
Rest 30 seconds
2-1
Rest
1
15:36
Food:
3 eggs
almonds, macadamia nuts, carrots
chicken breast
shrimp
lamb and beef gyro
Strength:
Back Squat
worked up to 245, didn't feel at all strong today
Metcon:
Thrusters (#95)
KB Swing (#70 - Russian Swing)
Burpees
5-4-3-2-1
Rest 30 seconds
4-3-2-1
Rest 30 seconds
3-2-1
Rest 30 seconds
2-1
Rest
1
15:36
Food:
3 eggs
almonds, macadamia nuts, carrots
chicken breast
shrimp
lamb and beef gyro
Saturday, March 19, 2011
3.19.11 - Rest Day
238.6
Rest Day
Food:
bunch of carbs
Need to buckle down on the diet again. The weight listed above isn't real - it's mostly water from eating carbs the last week and some irregularity.
Rest Day
Food:
bunch of carbs
Need to buckle down on the diet again. The weight listed above isn't real - it's mostly water from eating carbs the last week and some irregularity.
Friday, March 18, 2011
3.18.11 - CrossFit Open WOD - Double Unders & Power Snatches
237.0
Metcon:
AMRAP 10 Minutes
30 Double Unders
15 Power Snatches (#75)
Food:
1 Pork Taco
2 Tamales
Double Americano with 1/2 and splenda
Metcon:
AMRAP 10 Minutes
30 Double Unders
15 Power Snatches (#75)
Food:
1 Pork Taco
2 Tamales
Double Americano with 1/2 and splenda
Thursday, March 17, 2011
3.17.11 - Jonah-Kai's Birthday WOD
235.6
Metcon:
AMRAP 20 Minutes
400m Run
33 Box Jumps (Step-Ups)
33 True Pushups
33 Knees to Elbows
33 Wall Balls
15 Pull-ups (Blue Band)
15 Lunges
10 KB High Pull (#35)
1 Burpee
Not a true amrap - the idea here was to go through the chipper and then do burpees for whatever time is remaining in the 20 minutes. Also, it was supposed to be 33 of everything, but I cut the pullups and lunges short to try and hit all the movements. The KB high pulls were stupid.
Food:
Almonds
Blackberries
3 Pork Tacos
Metcon:
AMRAP 20 Minutes
400m Run
33 Box Jumps (Step-Ups)
33 True Pushups
33 Knees to Elbows
33 Wall Balls
15 Pull-ups (Blue Band)
15 Lunges
10 KB High Pull (#35)
1 Burpee
Not a true amrap - the idea here was to go through the chipper and then do burpees for whatever time is remaining in the 20 minutes. Also, it was supposed to be 33 of everything, but I cut the pullups and lunges short to try and hit all the movements. The KB high pulls were stupid.
Food:
Almonds
Blackberries
3 Pork Tacos
Wednesday, March 16, 2011
3.16.11 - Deadlift 5 Rep Max + Pullups
235.2
Strength:
Deadlift
5 reps at 295
Worked up to 305 and did one rep there, then backed down to 295 for the 5 rep max. Next week, it would be a good idea to either do multiple sets of 5 at 285 or maybe try to do another 5 rep max at 300. Not sure what the best course of action is.
Pull-Ups
15 dead hang
Food:
Not especially good
Strength:
Deadlift
5 reps at 295
Worked up to 305 and did one rep there, then backed down to 295 for the 5 rep max. Next week, it would be a good idea to either do multiple sets of 5 at 285 or maybe try to do another 5 rep max at 300. Not sure what the best course of action is.
Pull-Ups
15 dead hang
Food:
Not especially good
Tuesday, March 15, 2011
Monday, March 14, 2011
3.14.11 - Rest Day (upset stomach)
235.6
Rest Day - wasn't planning on it but around 4 pm my stomach started up with that thing again. Need to get it diagnosed soon. I'm guessing maybe some bad strawberries this morning.
Food:
3 eggs
Bacon
Small amount of milk
Strawberries
Grapes
Double Americano with 1/2 and splenda
Rest Day - wasn't planning on it but around 4 pm my stomach started up with that thing again. Need to get it diagnosed soon. I'm guessing maybe some bad strawberries this morning.
Food:
3 eggs
Bacon
Small amount of milk
Strawberries
Grapes
Double Americano with 1/2 and splenda
Saturday, March 12, 2011
3.12.11 - Rest Day
235.8
Rest Day - originally planned to go to LAF and get some lifting in, but I was too tired. Had to get up at 7 am for the first PMP Prep Class and I was just bone tired afterwards.
Tomorrow, if I can get over there, I want to work on Good Mornings, Squats, Bench Press, Chest Supported Rows, and Dumbell Rows.
Food:
Not good
Rest Day - originally planned to go to LAF and get some lifting in, but I was too tired. Had to get up at 7 am for the first PMP Prep Class and I was just bone tired afterwards.
Tomorrow, if I can get over there, I want to work on Good Mornings, Squats, Bench Press, Chest Supported Rows, and Dumbell Rows.
Food:
Not good
Friday, March 11, 2011
3.11.11 - Body Weight WOD + Max Front Squat
235.6
Metcon:
90 Double Unders
60 Abmat Situps
30 Pull-Ups (15)
60 Double Unders
40 Situps
20 Pullups (15)
30 Double Unders
10 Pullups
~20 mins - this was the coaches' WOD and it sucked. I mostly did this thing as RX'd except for the pullups - I did 15 on the first two rounds. The double unders were a combination of DU's and single skips.
Strength:
Max Front Squat
#195
Thrusters
5 X 5 at 105
Note: need to do these every week and move them up #5 each time.
Food:
3 Pork Tacos
Double Americano
Chicken Stir Fry
Metcon:
90 Double Unders
60 Abmat Situps
30 Pull-Ups (15)
60 Double Unders
40 Situps
20 Pullups (15)
30 Double Unders
10 Pullups
~20 mins - this was the coaches' WOD and it sucked. I mostly did this thing as RX'd except for the pullups - I did 15 on the first two rounds. The double unders were a combination of DU's and single skips.
Strength:
Max Front Squat
#195
Thrusters
5 X 5 at 105
Note: need to do these every week and move them up #5 each time.
Food:
3 Pork Tacos
Double Americano
Chicken Stir Fry
Wednesday, March 9, 2011
3.9.11 - Press (wk2), + Dirty Thirty
236.2
Strength:
Press wk 2
3 reps at 90
3 reps at 103
7 reps at 115
working weight = 130.5
Chest Supported Row
5 X 14 at 135 (each set 7 reps at the high grip and 7 at the low)
Lat Pull Downs
5 X 5 at 150
1 X 5 at 165
Metcon:
30 Box Jumps (step ups)
30 Jumping Pull-Ups
30 KB Swings (#53)
30 Lunges
30 Push Press (#35 KB - 15 each arm)
30 Supermans
30 Wall Balls (#16)
30 Burpees
30 Double Unders
18:52
Food:
Corned Beef
Strawberries
Blackberries
Grapes
Pro Shake - coco milk, whey, strawberries, blueberries, mango
Strength:
Press wk 2
3 reps at 90
3 reps at 103
7 reps at 115
working weight = 130.5
Chest Supported Row
5 X 14 at 135 (each set 7 reps at the high grip and 7 at the low)
Lat Pull Downs
5 X 5 at 150
1 X 5 at 165
Metcon:
30 Box Jumps (step ups)
30 Jumping Pull-Ups
30 KB Swings (#53)
30 Lunges
30 Push Press (#35 KB - 15 each arm)
30 Supermans
30 Wall Balls (#16)
30 Burpees
30 Double Unders
18:52
Food:
Corned Beef
Strawberries
Blackberries
Grapes
Pro Shake - coco milk, whey, strawberries, blueberries, mango
3.8.11 - Rest Day
234.6
Rest Day
Food:
3 eggs
Pro Shake
Double Americano
Corned beef
Strawberries
Grapes
Blackberries
Cheese
Nachos
Rest Day
Food:
3 eggs
Pro Shake
Double Americano
Corned beef
Strawberries
Grapes
Blackberries
Cheese
Nachos
Monday, March 7, 2011
3.7.11 - Lateral Jumps, Deadlifts, and Lunges
234.6
Metcon:
30 Lateral Jumps
15 Deadlifts (#225)
30 Lunges
X4
23:40
Food:
3 eggs
Pro Shake - coco milk, strawberries, blueberries, mango, casein, whey
Double Americano
Pro Shake - coco milk, strawberries, blueberries, mango, whey
Corned Beef
strawberries
Carrots
Almonds
Macadamia Nuts
Double Decaf Americano
Chicken
Ice Cream
Chocolate
Metcon:
30 Lateral Jumps
15 Deadlifts (#225)
30 Lunges
X4
23:40
Food:
3 eggs
Pro Shake - coco milk, strawberries, blueberries, mango, casein, whey
Double Americano
Pro Shake - coco milk, strawberries, blueberries, mango, whey
Corned Beef
strawberries
Carrots
Almonds
Macadamia Nuts
Double Decaf Americano
Chicken
Ice Cream
Chocolate
Sunday, March 6, 2011
3.6.11 - Rest Day
236.6
Rest Day
Food:
3 eggs
Pro Shake - strawberries, blueberries, half banana, carrots, whey, casein, (no coco milk)
Double Americano
Strawberries
Chicken
Sausage (4 slices)
Cheese (3 small slices)
Popcorn
Chocolate
Rest Day
Food:
3 eggs
Pro Shake - strawberries, blueberries, half banana, carrots, whey, casein, (no coco milk)
Double Americano
Strawberries
Chicken
Sausage (4 slices)
Cheese (3 small slices)
Popcorn
Chocolate
Saturday, March 5, 2011
3.5.11 - Rest Day
238.0
Rest Day - very stiff from yesterday's workout. I might go to LAF and do some stretching and sit in the hot tub. No other plans.
Food:
Pro Shake - coconut milk, banana, mango, casein
Chicken
Popcorn
Ice Cream
Rest Day - very stiff from yesterday's workout. I might go to LAF and do some stretching and sit in the hot tub. No other plans.
Food:
Pro Shake - coconut milk, banana, mango, casein
Chicken
Popcorn
Ice Cream
Friday, March 4, 2011
3.4.11 - 800m Run, 30 KB, 7 HSPU
235.4
Metcon:
800m run
30 KB Swings (#53)
7 HSPU
x4
34:12
Note: the actual workout was x5 but I was done after 4 rounds.
Food:
Strawberries
Grapes
2 eggs
Pro Shake - coconut milk, mango, blueberries, whey
2 Pork Tacos
Diablo
Fries
Coleslaw
5 drinks
sourdough jack
curly fries
Note: Diet has been okay lately, but not ideal. Need to lay off the cheese and anything dairy related at night if I want to start making progress again.
Update (3/5/11): last night (see above) was kind of a disaster food wise. Need to show more restraint or maybe just avoid nights like this anyway.
Metcon:
800m run
30 KB Swings (#53)
7 HSPU
x4
34:12
Note: the actual workout was x5 but I was done after 4 rounds.
Food:
Strawberries
Grapes
2 eggs
Pro Shake - coconut milk, mango, blueberries, whey
2 Pork Tacos
Diablo
Fries
Coleslaw
5 drinks
sourdough jack
curly fries
Note: Diet has been okay lately, but not ideal. Need to lay off the cheese and anything dairy related at night if I want to start making progress again.
Update (3/5/11): last night (see above) was kind of a disaster food wise. Need to show more restraint or maybe just avoid nights like this anyway.
Thursday, March 3, 2011
3.3.11 - Strict Press, Back Squats, and Metcon
234.4
Strength:
Strict Press
5 reps at 84
5 reps at 97
8 reps at 109
Back Squats
Progression to 3 at 225
Metcon:
150m Farmer's Carry (2 X #35 KB)
15 Ring Dips (Red Band)
7 KB Push Press, right (#35)
7 KB Push Press, left (#35)
19:58
Food:
3 eggs
Pro Shake - casein, whey, strawberries, blueberries, coconut milk
Strawberries
Grapes
Almonds
Macadamia Nuts
Carrots
ham
Pro Shake - Whey, Mangos, Coconut Milk
2 Pork Tacos
Strength:
Strict Press
5 reps at 84
5 reps at 97
8 reps at 109
Back Squats
Progression to 3 at 225
Metcon:
150m Farmer's Carry (2 X #35 KB)
15 Ring Dips (Red Band)
7 KB Push Press, right (#35)
7 KB Push Press, left (#35)
19:58
Food:
3 eggs
Pro Shake - casein, whey, strawberries, blueberries, coconut milk
Strawberries
Grapes
Almonds
Macadamia Nuts
Carrots
ham
Pro Shake - Whey, Mangos, Coconut Milk
2 Pork Tacos
Wednesday, March 2, 2011
3.2.11 - Tire Flips
234.2
Strength:
Max Tire Flips in 60 seconds
Round 1: 13
Round 2: 11
Round 3: 11
*Used the medium tire, not the 400 lb beast
Food:
Pro Shake - casein, whey, blueberries, mango, strawberries, coconut milk
chicken sausage
Double Americano
strawberries
Grapes
Almonds, Macadamia Nuts, and Carrots
Mixed Veggies
2 Pork Tacos
Double Decaf Americano
Strength:
Max Tire Flips in 60 seconds
Round 1: 13
Round 2: 11
Round 3: 11
*Used the medium tire, not the 400 lb beast
Food:
Pro Shake - casein, whey, blueberries, mango, strawberries, coconut milk
chicken sausage
Double Americano
strawberries
Grapes
Almonds, Macadamia Nuts, and Carrots
Mixed Veggies
2 Pork Tacos
Double Decaf Americano
Tuesday, March 1, 2011
3.1.11 - Rest Day
234.2
Last minute decision to make this a rest day. Going to a networking event tonight and while I still could have made it in, it would be tougher.
Food:
almonds, macadamia nuts, blackberries, strawberries, carrots
carne asada bake from costco (wheat)
Pro Shake - casein, coconut milk, banana, strawberries
grapes
Last minute decision to make this a rest day. Going to a networking event tonight and while I still could have made it in, it would be tougher.
Food:
almonds, macadamia nuts, blackberries, strawberries, carrots
carne asada bake from costco (wheat)
Pro Shake - casein, coconut milk, banana, strawberries
grapes
Monday, February 28, 2011
2.28.11 - Rest Day
235.4
Rest Day - not doing anything strenuous today.
Food:
3 eggs
ham
carrots
double americano
Rest Day - not doing anything strenuous today.
Food:
3 eggs
ham
carrots
double americano
2.27.11 - CrossFit PowerLifting Cert Day 2
235.2
Strength:
Speed Bench (with bands)
10 X 3 at 95
Max Effort Bench
#210
Note: started around #155 and moved up to #210 in 3 sets. Also made two attempts at #215 and almost had it. Likely would have gotten it except for the fatigue.
Food:
Pro Shake
Subway Meatball Sandwich
Almonds, Blackberries, and Macadamia Nuts
Carrots
Spicy Teriyaki Chicken (no rice)
Ice Cream
Strength:
Speed Bench (with bands)
10 X 3 at 95
Max Effort Bench
#210
Note: started around #155 and moved up to #210 in 3 sets. Also made two attempts at #215 and almost had it. Likely would have gotten it except for the fatigue.
Food:
Pro Shake
Subway Meatball Sandwich
Almonds, Blackberries, and Macadamia Nuts
Carrots
Spicy Teriyaki Chicken (no rice)
Ice Cream
Sunday, February 27, 2011
2.26.11 - CrossFit Power Lifting Cert Day 1
235.2
Strength:
Dynamic Effort Box Squats
12 X 2 at 95
1 X 2 at 135
1 X 2 at 185
1 X 2 at 205
Deadlifts
Sumo's went up to ~250 with 2 #20 chains
Standard went up to max of 305 with 2 #20 chains
Then did 11 reps at 225 with 2 #20 chains
Food:
1/2 Pro Shake
2 hamburger patties
Cold Stir Fry - pork, zucchini, yellow squash, broccoli, red thai curry
Double Americano
2 cheeseburgers
chips
potato salad
2 cookies
Notes:
Interesting day at the power lifting cert. Jesse Ward is a phenomenal coach. I am very, very tempted to start training up there from time to time.
Strength:
Dynamic Effort Box Squats
12 X 2 at 95
1 X 2 at 135
1 X 2 at 185
1 X 2 at 205
Deadlifts
Sumo's went up to ~250 with 2 #20 chains
Standard went up to max of 305 with 2 #20 chains
Then did 11 reps at 225 with 2 #20 chains
Food:
1/2 Pro Shake
2 hamburger patties
Cold Stir Fry - pork, zucchini, yellow squash, broccoli, red thai curry
Double Americano
2 cheeseburgers
chips
potato salad
2 cookies
Notes:
Interesting day at the power lifting cert. Jesse Ward is a phenomenal coach. I am very, very tempted to start training up there from time to time.
Friday, February 25, 2011
2.25.11 - Active Rest Day - Jessica's B-Day WOD
235.2
Metcon:
Jessica's B-Day WOD
1 minute burpee blasters
1 minute wallballs
1 minute dips
1 minute Push Press (#65)
X3
*must complete 29 reps of each movement. For each rep short, you owe 1 burpee blaster.
I DID NOT do this. I may do it next week. Instead, I came in and stretched and warmed up and went through the movements. Also, I did 40 strict pullups in sets of 5 while everyone else was working out.
Food:
2 hamburger patties
Pro Shake - coconut milk, whey, banana, blueberries, mango
Double Americano with 1/2 and splenda
Blackberries, Macadamia Nuts, and Almonds
Double Americano
Stir Fry - chicken, zuchinni, yellow squash, broccoli, green curry
Metcon:
Jessica's B-Day WOD
1 minute burpee blasters
1 minute wallballs
1 minute dips
1 minute Push Press (#65)
X3
*must complete 29 reps of each movement. For each rep short, you owe 1 burpee blaster.
I DID NOT do this. I may do it next week. Instead, I came in and stretched and warmed up and went through the movements. Also, I did 40 strict pullups in sets of 5 while everyone else was working out.
Food:
2 hamburger patties
Pro Shake - coconut milk, whey, banana, blueberries, mango
Double Americano with 1/2 and splenda
Blackberries, Macadamia Nuts, and Almonds
Double Americano
Stir Fry - chicken, zuchinni, yellow squash, broccoli, green curry
Thursday, February 24, 2011
2.24.11 - Team Row WOD (4 X 500m)
235.2
Metcon:
6K Row (team of 3 - each of us rowed 4 X 500m)
Can't say what my results were exactly but I think I averaged about a 1:50 - 1:55 pace, which is great for me. The first 500 I think came in right around 1:50. After the first 500, I had real trouble maintaining a strong pace for more than 250m. My technique in rowing is actually quite good. What's happening is that right now I just don't have the endurance to maintain a sub-2:00 pace for very long. The number one factor, I believe, that will help me with this is increased back strength, i.e. deadlifts, pullups, bent over rows, etc. Even though rowing isn't very body-weight dependent, dropping more weight will help as well, simply by helping my body move more efficiently. Also, it will help with all my other metcons, which will improve my overall work capacity.
Food:
3 eggs
Tall glass of milk
5 slices of bacon
Double Americano with 1/2 and splenda
Blackberries, Almonds, and Macadamia Nuts
stir fry - chicken breast, zuchini, yellow squash, green curry
Double Decaf Americano with 1/2 and splenda
cheese and sausage
chocolate (too much)
Metcon:
6K Row (team of 3 - each of us rowed 4 X 500m)
Can't say what my results were exactly but I think I averaged about a 1:50 - 1:55 pace, which is great for me. The first 500 I think came in right around 1:50. After the first 500, I had real trouble maintaining a strong pace for more than 250m. My technique in rowing is actually quite good. What's happening is that right now I just don't have the endurance to maintain a sub-2:00 pace for very long. The number one factor, I believe, that will help me with this is increased back strength, i.e. deadlifts, pullups, bent over rows, etc. Even though rowing isn't very body-weight dependent, dropping more weight will help as well, simply by helping my body move more efficiently. Also, it will help with all my other metcons, which will improve my overall work capacity.
Food:
3 eggs
Tall glass of milk
5 slices of bacon
Double Americano with 1/2 and splenda
Blackberries, Almonds, and Macadamia Nuts
stir fry - chicken breast, zuchini, yellow squash, green curry
Double Decaf Americano with 1/2 and splenda
cheese and sausage
chocolate (too much)
2.23.11 - Active Rest Day
234.6
Rest Day
Note: went in today and just warmed up with the group and did a bunch of OHS with the PVC - 6 X 10. I felt really good afterwards. I think I will do this again on rest days.
Food:
Pro Shake
2 Tacos
Pagliacci Medium Extra Pepperoni Pizza
Rest Day
Note: went in today and just warmed up with the group and did a bunch of OHS with the PVC - 6 X 10. I felt really good afterwards. I think I will do this again on rest days.
Food:
Pro Shake
2 Tacos
Pagliacci Medium Extra Pepperoni Pizza
Tuesday, February 22, 2011
2.22.11 - Deadlifts
234.6
Strength:
Deadlifts
5-3-3-1+
final round did 5 reps at 285
Food:
Pro Shake - coconut milk, whey, strawberries, blueberries, mango
2 Pork Tacos
Double Americano
Pro Shake - coconut milk, milk, strawberries, banana, whey
Strength:
Deadlifts
5-3-3-1+
final round did 5 reps at 285
Food:
Pro Shake - coconut milk, whey, strawberries, blueberries, mango
2 Pork Tacos
Double Americano
Pro Shake - coconut milk, milk, strawberries, banana, whey
Monday, February 21, 2011
2.21.11 - "Murph" Scaled 50%
235.4
Metcon:
"Murph" (scaled to 50%)
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
28:38
Notes: oddly enough, my time is almost identical from when we did this workout back in May of 2010. Link for that post is here. The biggest difference between the two is that this time I did the pullups without bands, whereas before I used the blue band. Actually, that really does make a huge difference now that I think about it.
One possibility is that I am still recovering from Friday's workout. Actually that makes a ton of sense to me, because I know for sure I was NOT doing the air squats as fast as I could this time around, and lingering stiffness from Friday's workout could be a big reason why.
The game changer for me remains body weight. I'm actually more motivated than ever to stay on this diet and get my weight down further. The other thing, for this WOD and for "Cindy", is to continue to work on my bench press. Getting that lift up another 30 pounds or so would make a huge difference with both of these WODs.
So, maybe revisiting this WOD in 3-4 months is the way to go.
Food:
Pro Shake - coconut milk, strawberries, banana, mango, whey
Double Americano
Metcon:
"Murph" (scaled to 50%)
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run
28:38
Notes: oddly enough, my time is almost identical from when we did this workout back in May of 2010. Link for that post is here. The biggest difference between the two is that this time I did the pullups without bands, whereas before I used the blue band. Actually, that really does make a huge difference now that I think about it.
One possibility is that I am still recovering from Friday's workout. Actually that makes a ton of sense to me, because I know for sure I was NOT doing the air squats as fast as I could this time around, and lingering stiffness from Friday's workout could be a big reason why.
The game changer for me remains body weight. I'm actually more motivated than ever to stay on this diet and get my weight down further. The other thing, for this WOD and for "Cindy", is to continue to work on my bench press. Getting that lift up another 30 pounds or so would make a huge difference with both of these WODs.
So, maybe revisiting this WOD in 3-4 months is the way to go.
Food:
Pro Shake - coconut milk, strawberries, banana, mango, whey
Double Americano
Sunday, February 20, 2011
2.20.11 - Rest Day
235.8
Rest Day
Would love to go work out today, but my body is telling me to rest. Next weekend is the Westside Cert, so I will likely take some extra rest days this week, including Thursday and Friday. Tomorrow is Murph, which is kind of a killer, so I may take Tuesday off altogether.
Goals for the week - Bench press, strict press (deload), deadlifts, and back squats (medium effort).
Food:
Pro Shake - whey, blueberries, coconut milk, strawberries
Spicy Teriyaki chicken (no rice)
Rest Day
Would love to go work out today, but my body is telling me to rest. Next weekend is the Westside Cert, so I will likely take some extra rest days this week, including Thursday and Friday. Tomorrow is Murph, which is kind of a killer, so I may take Tuesday off altogether.
Goals for the week - Bench press, strict press (deload), deadlifts, and back squats (medium effort).
Food:
Pro Shake - whey, blueberries, coconut milk, strawberries
Spicy Teriyaki chicken (no rice)
Saturday, February 19, 2011
2.19.11 - Rest Day
235.2
Rest Day
Food:
Pro Shake - whey, coconut milk, strawberries, blueberries, banana
Rest Day
Food:
Pro Shake - whey, coconut milk, strawberries, blueberries, banana
2.18.11 - Front Squats, Bent Over Rows, Thrusters
233.0
Metcon:
15 Front Squats
15 Bent Over Rows
15 Thrusters
X5
24:43 at #55
Note: I subbed bent over rows for strict press since I pressed yesterday.
Food:
Metcon:
15 Front Squats
15 Bent Over Rows
15 Thrusters
X5
24:43 at #55
Note: I subbed bent over rows for strict press since I pressed yesterday.
Food:
Thursday, February 17, 2011
2.17.11 - Power Clean, Split Squat, Strict Press, & Ring Dips
233.0
Strength:
Max Effort Power Clean
#185
Note: form is horrible but I could probably go another 10 pounds. At some point, I'm going to need to spend a cycle really focusing on the power clean. It's mostly a technique issue at this point.
Strict Press Week 3
5 reps at 98 (75%)
3 reps at 111 (85%)
4 reps at 124 (95%)
bonus: 1 rep at 135
working weight = 130.5
Ring Dips
5 X 5 (purple band)
Food:
chicken
Pro Shake - whey, coconut milk, strawberries, blueberries, mango
15 - 16 almonds
4-5 macadamia nuts
Notes:
Tried Split Squats today and discovered what a weakness this movement truly is. I managed a few reps at #75, but that's it. This is good though because it gives me a target. Also, since I can't really go heavy yet, I can work on these several times a week.
Tomorrow, I think I will work on regular back squats. It's been several weeks since I've gone heavy, so it's probably a good time to do it.
Here are some ideas for a 3-week back squat cycle following my next max effort back squat. Third week of March is a likely time to try this out.
Week 1
Mon
Back Squats 5 X 5 at 155 (light)
Good Mornings 5 X 10 at 105 (light)
Endurance WOD
Tues WK 1
Back Squats 5 X 5 at 215
Deadlifts 3 X 5 at 250
Romanian Deadlifts 3 X 5 at 200
Wednesday
Rest or Endurance
Thursday
Good Mornings 5 X 10 at 115
Box Squats
Press
Ring Dips
Friday
Back Squats 5 X 10 at 230
Deadlifts 1 X 5 at 300
Saturday
Rest or Bench Press & Endurance WOD
Sunday
Rest or Bench Press & Endurance WOD
Week 2
Mon
Back Squats 3 X 5 at 200 (light)
Good Mornings 5 X 10 at 115 (medium)
Barbell Lunges 5 X 10 (light)
Tues
Rest
Wed
Back Squat 3 X 5 at 250 (medium)
Split Squat 5 X 5 (medium)
Thur
Rest
Friday
Back Squat 10 X 3 at 290 (heavy)
Sat
Rest
Sun
Rest
Week 3
Mon
Mobility
Back Squats 3 X 5 (light)
Endurance WOD or Light Metcon
Tues
Mobility
Air Squats
Overhead Squats (light)
Back Squats 3 X 5 (light)
Wednesday
Rest
Thursday
Rest
or
Back Squats Max Effort
Friday
Back Squat Max Effort (if not done on Thursday)
Strength:
Max Effort Power Clean
#185
Note: form is horrible but I could probably go another 10 pounds. At some point, I'm going to need to spend a cycle really focusing on the power clean. It's mostly a technique issue at this point.
Strict Press Week 3
5 reps at 98 (75%)
3 reps at 111 (85%)
4 reps at 124 (95%)
bonus: 1 rep at 135
working weight = 130.5
Ring Dips
5 X 5 (purple band)
Food:
chicken
Pro Shake - whey, coconut milk, strawberries, blueberries, mango
15 - 16 almonds
4-5 macadamia nuts
Notes:
Tried Split Squats today and discovered what a weakness this movement truly is. I managed a few reps at #75, but that's it. This is good though because it gives me a target. Also, since I can't really go heavy yet, I can work on these several times a week.
Tomorrow, I think I will work on regular back squats. It's been several weeks since I've gone heavy, so it's probably a good time to do it.
Here are some ideas for a 3-week back squat cycle following my next max effort back squat. Third week of March is a likely time to try this out.
Week 1
Mon
Back Squats 5 X 5 at 155 (light)
Good Mornings 5 X 10 at 105 (light)
Endurance WOD
Tues WK 1
Back Squats 5 X 5 at 215
Deadlifts 3 X 5 at 250
Romanian Deadlifts 3 X 5 at 200
Wednesday
Rest or Endurance
Thursday
Good Mornings 5 X 10 at 115
Box Squats
Press
Ring Dips
Friday
Back Squats 5 X 10 at 230
Deadlifts 1 X 5 at 300
Saturday
Rest or Bench Press & Endurance WOD
Sunday
Rest or Bench Press & Endurance WOD
Week 2
Mon
Back Squats 3 X 5 at 200 (light)
Good Mornings 5 X 10 at 115 (medium)
Barbell Lunges 5 X 10 (light)
Tues
Rest
Wed
Back Squat 3 X 5 at 250 (medium)
Split Squat 5 X 5 (medium)
Thur
Rest
Friday
Back Squat 10 X 3 at 290 (heavy)
Sat
Rest
Sun
Rest
Week 3
Mon
Mobility
Back Squats 3 X 5 (light)
Endurance WOD or Light Metcon
Tues
Mobility
Air Squats
Overhead Squats (light)
Back Squats 3 X 5 (light)
Wednesday
Rest
Thursday
Rest
or
Back Squats Max Effort
Friday
Back Squat Max Effort (if not done on Thursday)
Wednesday, February 16, 2011
2.16.11 - Rest Day
233.2
Rest Day
Food:
Chicken
Pro Shake - whey, strawberries, blueberries, banana, coconut milk, macadamia nuts, carrots
handful of almonds
Popcorn
Steak Nachos
1 drink
Rest Day
Food:
Chicken
Pro Shake - whey, strawberries, blueberries, banana, coconut milk, macadamia nuts, carrots
handful of almonds
Popcorn
Steak Nachos
1 drink
2.15.11 - OHS & Situps + Endurance WOD (C2)
234.8
Metcon:
21-15-9
OHS (#65)
Abmat Situps
4:48
Endurance:
30:20 X 12 (C2)
*30 seconds on, 20 seconds rest
Food:
Pro Shake
Two Pork Tacos
Double Americano
Rotisserie Chicken
Chocolate
Metcon:
21-15-9
OHS (#65)
Abmat Situps
4:48
Endurance:
30:20 X 12 (C2)
*30 seconds on, 20 seconds rest
Food:
Pro Shake
Two Pork Tacos
Double Americano
Rotisserie Chicken
Chocolate
Monday, February 14, 2011
2.14.11 - 500m Row, 400m Run, 20 Pushups X 4
236.8
Metcon:
4 rounds of:
500m row
400m run
20 Pushups
*Only row times are tracked
1:51, 2:03, 2:03, 1:49
Note: on the last round, I gave myself some extra rest time - a minute or so. I also started out strong - basically max effort the first 250m and then tried to not fall apart in the second half.
Food:
Pro Shake - coconut milk, mango, strawberries, bananas, whey
double americano
two pork tacos
5 slices of ham
almonds
macadamia nuts
baby carrots
two beef patties with cheese
Metcon:
4 rounds of:
500m row
400m run
20 Pushups
*Only row times are tracked
1:51, 2:03, 2:03, 1:49
Note: on the last round, I gave myself some extra rest time - a minute or so. I also started out strong - basically max effort the first 250m and then tried to not fall apart in the second half.
Food:
Pro Shake - coconut milk, mango, strawberries, bananas, whey
double americano
two pork tacos
5 slices of ham
almonds
macadamia nuts
baby carrots
two beef patties with cheese
Sunday, February 13, 2011
2.13.11 - Rest Day
237.2
Rest Day
Food:
Pro Shake - Coconut milk, strawberries, blueberries, whey
Spicy Teriyaki Chicken (no rice)
Rest Day
Food:
Pro Shake - Coconut milk, strawberries, blueberries, whey
Spicy Teriyaki Chicken (no rice)
Saturday, February 12, 2011
2.12.11 - Bench Press 10 X 3 at 180
235.4
Strength:
Good Mornings
5 X 10 at 95
Bench Press
10 X 3 at 180
Food:
Pro Shake - coconut milk, blueberries, strawberries, oranges, carrots, macadamia nuts, whey
Double Americano
3 slices of pizza
Strength:
Good Mornings
5 X 10 at 95
Bench Press
10 X 3 at 180
Food:
Pro Shake - coconut milk, blueberries, strawberries, oranges, carrots, macadamia nuts, whey
Double Americano
3 slices of pizza
Friday, February 11, 2011
2.11.11 - "Kelly" & "Friday Gone Bad"
236.2
Metcon:
"Kelly"
400m Run
30 Wall Ball Shots (#16)
30 Box Jumps (mostly step-ups on the big tire, approximately 18 inches)
X5
32:34
Friday Gone Bad
1 min Box Jumps (step-ups)
1 min Hang Clean (#95)
1 min Push Press (#65)
1 min Row (for calories)
X4
255
Food:
3 slices of ham
handful of almonds
Pro Shake - coconut milk, milk, strawberries, blueberries, macadamia nuts, whey
Pro Shake - coconut milk, strawberries, blueberries, whey
4 slices of ham
handful of almonds
nuts & dried fruit
Metcon:
"Kelly"
400m Run
30 Wall Ball Shots (#16)
30 Box Jumps (mostly step-ups on the big tire, approximately 18 inches)
X5
32:34
Friday Gone Bad
1 min Box Jumps (step-ups)
1 min Hang Clean (#95)
1 min Push Press (#65)
1 min Row (for calories)
X4
255
Food:
3 slices of ham
handful of almonds
Pro Shake - coconut milk, milk, strawberries, blueberries, macadamia nuts, whey
Pro Shake - coconut milk, strawberries, blueberries, whey
4 slices of ham
handful of almonds
nuts & dried fruit
Thursday, February 10, 2011
2.10.11 - Good Mornings, Strict Press, & Ring Dips
235.6
Strength:
Good Mornings
5 reps at 155
3 reps at 175
3 reps at 185
3 reps at 195
3 Reps at 205
Strict Press:
3 reps at 91.5
3 reps at 105
6 reps at 116.5
1 rep at 126.5
Ring Dips:
5 X 10 (Red Band)
Food:
Pro Shake
3-4 pieces of dried fruit
5 slices of ham
2 small slices of cheese
2 Pork Tacos
15 spicy wings w/ranch
Strength:
Good Mornings
5 reps at 155
3 reps at 175
3 reps at 185
3 reps at 195
3 Reps at 205
Strict Press:
3 reps at 91.5
3 reps at 105
6 reps at 116.5
1 rep at 126.5
Ring Dips:
5 X 10 (Red Band)
Food:
Pro Shake
3-4 pieces of dried fruit
5 slices of ham
2 small slices of cheese
2 Pork Tacos
15 spicy wings w/ranch
2.9.11 - Rest Day
235.8
Rest Day
Food:
3 eggs
4 slices of bacon
Pro Shake
Almonds
Salmon Burger
Fries
Peanut Butter Shake
Rest Day
Food:
3 eggs
4 slices of bacon
Pro Shake
Almonds
Salmon Burger
Fries
Peanut Butter Shake
Tuesday, February 8, 2011
2.8.11 - Deadlifts
234.8
Strength:
Deadlifts
5 X 7 (#250)
#250 may be too much for this number of reps.
Food:
2 Tacos
2 small oranges
2 Tacos
Double Americano
Notes:
Yesterday's metcon hit my glutes hard - which makes me think I need to do some heavy lunges more often. In fact, every time we have a metcon with a bunch of lunges in it - I know I'm going to be pulling up the rear. So, again, I need to make this more of a priority going forward. Also, it WILL help me squat more, so it fits in just fine with the current program. An interesting aspect of the lunge is all the different options for load placement - overhead, behind the shoulders, in front of the shoulders - and then of course all the various dumbell or kettlebell placements. Bottom line: I need to start doing more weighted lunges on the regular.
Strength:
Deadlifts
5 X 7 (#250)
#250 may be too much for this number of reps.
Food:
2 Tacos
2 small oranges
2 Tacos
Double Americano
Notes:
Yesterday's metcon hit my glutes hard - which makes me think I need to do some heavy lunges more often. In fact, every time we have a metcon with a bunch of lunges in it - I know I'm going to be pulling up the rear. So, again, I need to make this more of a priority going forward. Also, it WILL help me squat more, so it fits in just fine with the current program. An interesting aspect of the lunge is all the different options for load placement - overhead, behind the shoulders, in front of the shoulders - and then of course all the various dumbell or kettlebell placements. Bottom line: I need to start doing more weighted lunges on the regular.
Monday, February 7, 2011
2.7.11 - Back Squat + OH Lunges, Knees to Elbows, and KB Swings
235.6
Strength:
Back Squat
3 reps at 95
3 reps at 135
3 reps at 155
3 reps at 175
Note: These were done with a 3-3-1 tempo, i.e. 3 seconds down, hold for 3 seconds, then 1 second back up. Hence, the smaller loads.
Metcon:
20 Overhead Lunges (#45)
10 Knees to Elbows
20 KB Swings (#53)
X3
11:38
Food:
2 eggs
Blackberries
Almonds
2 sausages
Asparagus
10 chicken wings w/blue cheese
1/2 chocolate bar
Strength:
Back Squat
3 reps at 95
3 reps at 135
3 reps at 155
3 reps at 175
Note: These were done with a 3-3-1 tempo, i.e. 3 seconds down, hold for 3 seconds, then 1 second back up. Hence, the smaller loads.
Metcon:
20 Overhead Lunges (#45)
10 Knees to Elbows
20 KB Swings (#53)
X3
11:38
Food:
2 eggs
Blackberries
Almonds
2 sausages
Asparagus
10 chicken wings w/blue cheese
1/2 chocolate bar
Sunday, February 6, 2011
2.6.11 - Bench Press, Dips, & Inverse Rows
236.8
Strength:
Bench Press
5 X 5 at 175
Inverse Rows
5 X 8
Dips
5 X 5 (#90 Counterweight)
Food:
2 sausages
Blackberries
Almonds
Double Americano
1/2 Ribeye Steak
Veggies
1 Sausage
Strength:
Bench Press
5 X 5 at 175
Inverse Rows
5 X 8
Dips
5 X 5 (#90 Counterweight)
Food:
2 sausages
Blackberries
Almonds
Double Americano
1/2 Ribeye Steak
Veggies
1 Sausage
2.5.11 - Deadlifts
237.0
Strength:
Deadlifts
1 rep at 285
Worked up to this with sets of 5 until 185 or so, then made 20 pound jumps up to 285. Had to quit because I needed to get to Costco before it closed. Also, did some good mornings and RDLs for warm up.
I thought about this and I think the issue with the Deadlift is that I need to work back up with some higher volume. The problem right now seems like more of a muscle memory issue in that my body simply isn't working the lift in the right way. Last week, for instance, I did a whole bunch of reps at 225 as part of a main site WOD. So, this week, I should try and do some similar amount of reps at 250. Then maybe go up 15 pounds for the next two weeks after that.
This is what it could look like:
Week 1 (2/6): 5 X 7 at 250
Week 2 (2/13): 5 X 6 at 265
Week 3 (2/20): 5 X 5 at 280
Week 4 (2/27): 5 X 3 at 295
Week 5 (3/6): 5-5-3-3-1-1-1
Week 6 (3/13): No Deadlifts
Week 7 (3/20): 5 X 3 at 305
Week 8 (3/27): 1 X 5 at 310
Week 9 (4/3): 1 X 5 at 320
Week 10 (4/10): 1 X 5 at 330
Depending on what happens in week 5, targets for the following weeks can go either up or down. However, I suspect these numbers are pretty solid. I think the high volume work for the next few weeks is just what I need to build my strength back up in this lift. Also, in weeks 7, 8, 9, I could change the approach and go higher volume/lower weight. Week 10 should be 2nd week of April. If I follow this plan, my 1RM should hit 400 sometime in May. It is also possible that this is a very conservative estimate and that I could actually get there much earlier.
If I follow this plan, 500 is doable by the end of the year - but probably just barely.
Food:
Pro Shake
Double Americano
Steak
Almonds
Blackberries
5 or 6 drinks
Double Cheeseburger
Curly Fries
Strength:
Deadlifts
1 rep at 285
Worked up to this with sets of 5 until 185 or so, then made 20 pound jumps up to 285. Had to quit because I needed to get to Costco before it closed. Also, did some good mornings and RDLs for warm up.
I thought about this and I think the issue with the Deadlift is that I need to work back up with some higher volume. The problem right now seems like more of a muscle memory issue in that my body simply isn't working the lift in the right way. Last week, for instance, I did a whole bunch of reps at 225 as part of a main site WOD. So, this week, I should try and do some similar amount of reps at 250. Then maybe go up 15 pounds for the next two weeks after that.
This is what it could look like:
Week 1 (2/6): 5 X 7 at 250
Week 2 (2/13): 5 X 6 at 265
Week 3 (2/20): 5 X 5 at 280
Week 4 (2/27): 5 X 3 at 295
Week 5 (3/6): 5-5-3-3-1-1-1
Week 6 (3/13): No Deadlifts
Week 7 (3/20): 5 X 3 at 305
Week 8 (3/27): 1 X 5 at 310
Week 9 (4/3): 1 X 5 at 320
Week 10 (4/10): 1 X 5 at 330
Depending on what happens in week 5, targets for the following weeks can go either up or down. However, I suspect these numbers are pretty solid. I think the high volume work for the next few weeks is just what I need to build my strength back up in this lift. Also, in weeks 7, 8, 9, I could change the approach and go higher volume/lower weight. Week 10 should be 2nd week of April. If I follow this plan, my 1RM should hit 400 sometime in May. It is also possible that this is a very conservative estimate and that I could actually get there much earlier.
If I follow this plan, 500 is doable by the end of the year - but probably just barely.
Food:
Pro Shake
Double Americano
Steak
Almonds
Blackberries
5 or 6 drinks
Double Cheeseburger
Curly Fries
Friday, February 4, 2011
Thursday, February 3, 2011
2.3.11 - Good Mornings & Strict Press
235.6
Strength:
Good Mornings:
5 X 10 at 145
Strict Press:
5 reps at 85
5 reps at 95
8 reps at 110
Working Weight = 130.5
Ring Dips
5 X 10 (blue band for the first 4 sets, then the red band for the last one)
Note: I was surprised how much easier the ring dips were this time around. Blue band is done. Red band only next time and maybe even the purple.
Food:
3 eggs
Pro Shake - coconut milk, blueberries, strawberries, whey, almonds, macadamia nuts
Pro Shake - coconut milk, blueberries, banana, strawberries, whey
3 Pork Tacos
Veggies w/cheese
chocolate bar
Note: For tomorrow, I'm thinking heavy deadlifts and heavy thrusters. Thrusters are showing up in the Metcons every week now, so I KNOW Fran is coming up soon.
Strength:
Good Mornings:
5 X 10 at 145
Strict Press:
5 reps at 85
5 reps at 95
8 reps at 110
Working Weight = 130.5
Ring Dips
5 X 10 (blue band for the first 4 sets, then the red band for the last one)
Note: I was surprised how much easier the ring dips were this time around. Blue band is done. Red band only next time and maybe even the purple.
Food:
3 eggs
Pro Shake - coconut milk, blueberries, strawberries, whey, almonds, macadamia nuts
Pro Shake - coconut milk, blueberries, banana, strawberries, whey
3 Pork Tacos
Veggies w/cheese
chocolate bar
Note: For tomorrow, I'm thinking heavy deadlifts and heavy thrusters. Thrusters are showing up in the Metcons every week now, so I KNOW Fran is coming up soon.
Wednesday, February 2, 2011
2.2.11 - Rest Day
236.8
Rest Day
Food:
2 eggs
4 slices of bacon
2 mini-oranges
Pro Shake - coconut milk, blueberries, strawberries, macadamia nuts, almonds, whey
3 Pork Tacos
chocolate
cheese
summer sausage
Rest Day
Food:
2 eggs
4 slices of bacon
2 mini-oranges
Pro Shake - coconut milk, blueberries, strawberries, macadamia nuts, almonds, whey
3 Pork Tacos
chocolate
cheese
summer sausage
Tuesday, February 1, 2011
2.1.11 - Deadlifts & 400m Run
234.8
Metcon:
21 Deadlifts (#225)
400m Run
18 Deadlifts (#225)
400m Run
15 Deadlifts (#225)
400m Run
12 Deadlifts (#225)
400m Run
20:20
Note: This was yesterday's main site WOD.
Food:
2 eggs, scrambled
Pro Shake - Coconut milk, real milk (very small amount), strawberries, blueberries, banana, whey, macadamia nuts
Orange
Pro Shake - Coconut milk, strawberries, blueberries, blackberries, 2 baby carrots, walnuts, macadamia nuts, whey
Metcon:
21 Deadlifts (#225)
400m Run
18 Deadlifts (#225)
400m Run
15 Deadlifts (#225)
400m Run
12 Deadlifts (#225)
400m Run
20:20
Note: This was yesterday's main site WOD.
Food:
2 eggs, scrambled
Pro Shake - Coconut milk, real milk (very small amount), strawberries, blueberries, banana, whey, macadamia nuts
Orange
Pro Shake - Coconut milk, strawberries, blueberries, blackberries, 2 baby carrots, walnuts, macadamia nuts, whey
Monday, January 31, 2011
1.31.11 - KB Swings, Burpees, & Push Press
236.4
Metcon:
AMRAP 16 Minutes
10 KB Swings (#44)
10 Burpees
11 Push Press (#75)
6 rounds completed
Food:
3 eggs, scrambled with mushrooms, tomato, green pepper, and cheese
Nuts & dried fruit
Pro Shake - Coconut Milk, walnuts, banana, strawberries, blueberries, whey
Large Pork Quesadilla
Cheese
Summer Sausage
Smoked Salmon
Dark Chocolate
Metcon:
AMRAP 16 Minutes
10 KB Swings (#44)
10 Burpees
11 Push Press (#75)
6 rounds completed
Food:
3 eggs, scrambled with mushrooms, tomato, green pepper, and cheese
Nuts & dried fruit
Pro Shake - Coconut Milk, walnuts, banana, strawberries, blueberries, whey
Large Pork Quesadilla
Cheese
Summer Sausage
Smoked Salmon
Dark Chocolate
Sunday, January 30, 2011
1.30.11 - Bench Press, Good Mornings, and Pull-ups
238.0
Strength:
Bench Press
5 X 10 at 145
Pull Ups
15
Good Mornings
4 X 10 at 135
So far, I'm not feeling the GM's from yesterday at all, so I went ahead and did some more today - lower weight, more volume overall. Right now, I kind of have it in my head to work on Good Mornings several times a week for the next few weeks. This will help me really get the movement down and also make fairly significant progress strengthening my posterior chain. I also want to start using that hill right next to the box once or twice a week.
Food:
Pro Shake - milk, whey, blueberries, strawberries, walnuts, macadamia nuts
3 slices of pizza
chicken thigh w/veggies and broth
Note: need to buckle down again on the diet starting tomorrow. Stopping by Trader Joe's tonight for coconut milk and strawberries. Eggs and bacon in the morning, pro shake in the afternoon, steak and veggies at night - that will take care of Monday and Tuesday.
Tomorrow's Meals:
Breakfast
2 eggs
4 slices of bacon
Almonds
Macadamia Nuts
Blackberries
Mid-Afternoon
Pro Shake - coconut milk, whey, blueberries, strawberries, banana
Supper
Steak
Veggies
Strength:
Bench Press
5 X 10 at 145
Pull Ups
15
Good Mornings
4 X 10 at 135
So far, I'm not feeling the GM's from yesterday at all, so I went ahead and did some more today - lower weight, more volume overall. Right now, I kind of have it in my head to work on Good Mornings several times a week for the next few weeks. This will help me really get the movement down and also make fairly significant progress strengthening my posterior chain. I also want to start using that hill right next to the box once or twice a week.
Food:
Pro Shake - milk, whey, blueberries, strawberries, walnuts, macadamia nuts
3 slices of pizza
chicken thigh w/veggies and broth
Note: need to buckle down again on the diet starting tomorrow. Stopping by Trader Joe's tonight for coconut milk and strawberries. Eggs and bacon in the morning, pro shake in the afternoon, steak and veggies at night - that will take care of Monday and Tuesday.
Tomorrow's Meals:
Breakfast
2 eggs
4 slices of bacon
Almonds
Macadamia Nuts
Blackberries
Mid-Afternoon
Pro Shake - coconut milk, whey, blueberries, strawberries, banana
Supper
Steak
Veggies
Saturday, January 29, 2011
1.29.11 - Good Mornings
237.6
Strength:
Good Mornings
5 reps at 135
5 reps at 145
5 reps at 155
5 reps at 165
5 reps at 165
5 reps at 165
5 reps at 165
Food:
Pro Shake - whey, milk, strawberries, blueberries, banana
2 slices of pizza
1 Pagliacci Salad
Double Americano
2 chicken thighs w/mushrooms, zuchinni, carrots
7 drinks
Cod & Fries from Pike Street Fish Fry
Strength:
Good Mornings
5 reps at 135
5 reps at 145
5 reps at 155
5 reps at 165
5 reps at 165
5 reps at 165
5 reps at 165
Food:
Pro Shake - whey, milk, strawberries, blueberries, banana
2 slices of pizza
1 Pagliacci Salad
Double Americano
2 chicken thighs w/mushrooms, zuchinni, carrots
7 drinks
Cod & Fries from Pike Street Fish Fry
Friday, January 28, 2011
1.28.11 - Back Squats & Press
236.4
Strength:
Back Squats - Sets of three up to #225, then I quit mostly because it wasn't feeling right.
Press:
2 reps at 115
2 reps at 120
2 reps at 125
2 reps at 125
2 reps at 125
Food:
Shake - whey, milk, banana, blueberries
Fries
Bacon cheeseburger
2 spare ribs
4 drinks
Strength:
Back Squats - Sets of three up to #225, then I quit mostly because it wasn't feeling right.
Press:
2 reps at 115
2 reps at 120
2 reps at 125
2 reps at 125
2 reps at 125
Food:
Shake - whey, milk, banana, blueberries
Fries
Bacon cheeseburger
2 spare ribs
4 drinks
Thursday, January 27, 2011
1.27.11 - Bench Press + Chipper - 7 rounds of 7 movements
236.4
Metcon:
7 Lateral Lunges (each side)
7 HSPU
7 KB Swing (#53)
7 Abmat Situps
7 Box Jumps
7 knees to chest
7 Single Arm KB Push Press (#35)
24:49 - I may have only done 6 rounds. In fact, I'm pretty sure that's the case. I hate doing these chipper work outs. They wear me down really badly and I don't seem to be getting any better at them. I'm always last or near to last. Maybe it'll be different when I'm down another 20 pounds. I told Jess tonight that I probably won't do one again for a while. I'll just go work out on my own somewhere.
Strength:
Bench Press
3 X 5 at 95 (warm-up)
3 reps at 135
3 reps at 155
3 reps at 175
3 reps at 185
3 reps at 185
Sitting Leg Curls
5 X 6 at 195
Note: I hate using machines, but I have to do something to start hitting my hamstrings more effectively than what I can get just doing squats and deadlifts.
Food:
2 eggs
4 slices of bacon
1 apple
Double Americano
Jimmy John's Sandwich - bread, mayo, turkey, cheese, peppers, onions, etc.
Metcon:
7 Lateral Lunges (each side)
7 HSPU
7 KB Swing (#53)
7 Abmat Situps
7 Box Jumps
7 knees to chest
7 Single Arm KB Push Press (#35)
24:49 - I may have only done 6 rounds. In fact, I'm pretty sure that's the case. I hate doing these chipper work outs. They wear me down really badly and I don't seem to be getting any better at them. I'm always last or near to last. Maybe it'll be different when I'm down another 20 pounds. I told Jess tonight that I probably won't do one again for a while. I'll just go work out on my own somewhere.
Strength:
Bench Press
3 X 5 at 95 (warm-up)
3 reps at 135
3 reps at 155
3 reps at 175
3 reps at 185
3 reps at 185
Sitting Leg Curls
5 X 6 at 195
Note: I hate using machines, but I have to do something to start hitting my hamstrings more effectively than what I can get just doing squats and deadlifts.
Food:
2 eggs
4 slices of bacon
1 apple
Double Americano
Jimmy John's Sandwich - bread, mayo, turkey, cheese, peppers, onions, etc.
Wednesday, January 26, 2011
1.26.11 - Unintentional Rest Day - Sumo Deadlifts
236.2
Strength:
Sumo Deadlifts
5-5-3-3-1
Note: missed this workout due to helping Mom move all that crap on the side of the house
Food:
Milk
Sausage, Egg, and Cheese Croissant
2 ham sandwiches
2 slices of pizza
Strength:
Sumo Deadlifts
5-5-3-3-1
Note: missed this workout due to helping Mom move all that crap on the side of the house
Food:
Milk
Sausage, Egg, and Cheese Croissant
2 ham sandwiches
2 slices of pizza
Tuesday, January 25, 2011
1.25.11 - Tire Flips, Thrusters, & Double Unders
235.6
Metcon:
3 Tire Flips (medium tire)
10 Thrusters (#75)
35 Double Unders (105 single skips 3/1 conversion)
X5
28:21 (Time not a good benchmark due to staggered starts on the tire)
Food:
1 egg
4 slices of bacon
applesauce
milk
Double Americano
nuts & dried fruit
Teriyaki Chicken (spicy)
Coleslaw
Double Americano
Chicken broth
cheese
Metcon:
3 Tire Flips (medium tire)
10 Thrusters (#75)
35 Double Unders (105 single skips 3/1 conversion)
X5
28:21 (Time not a good benchmark due to staggered starts on the tire)
Food:
1 egg
4 slices of bacon
applesauce
milk
Double Americano
nuts & dried fruit
Teriyaki Chicken (spicy)
Coleslaw
Double Americano
Chicken broth
cheese
1.24.10 - Rest Day - Sick
235.6
Woke up feeling better but still had some pain in my stomach and back, so no work out. Chicken broth around 6pm really helped me turn the corner.
Food:
2 eggs
a few veggies
nuts & dried fruit (little bit)
2 jumbo jacks w/cheese
Woke up feeling better but still had some pain in my stomach and back, so no work out. Chicken broth around 6pm really helped me turn the corner.
Food:
2 eggs
a few veggies
nuts & dried fruit (little bit)
2 jumbo jacks w/cheese
Sunday, January 23, 2011
1.23.11 - Rest Day - Sick
236.6
Rest Day - not feeling well again. Stomach still upset from last night.
Food:
Banana (small)
applesauce
2 slices of pizza
Double Americano
Popcorn (movie)
Rest Day - not feeling well again. Stomach still upset from last night.
Food:
Banana (small)
applesauce
2 slices of pizza
Double Americano
Popcorn (movie)
Saturday, January 22, 2011
1.22.11 - Rest Day - Sick
237.6
Rest Day
Food:
Two eggs, scrambled
Spinach
Avocado
Double Americano
Double Americano
Meat Bowl (w/beans) from Taco Truck
Avocado
4 pieces of chocolate
Note: Really bad upset stomach after eating the meat bowl/salad thing.
Rest Day
Food:
Two eggs, scrambled
Spinach
Avocado
Double Americano
Double Americano
Meat Bowl (w/beans) from Taco Truck
Avocado
4 pieces of chocolate
Note: Really bad upset stomach after eating the meat bowl/salad thing.
Friday, January 21, 2011
1.21.11 - Deadlifts
235.8
Strength:
Deadlifts
5 reps at 135
5 reps at 185
3 reps at 225
1 rep at 245
1 rep at 265
1 rep at 285
1 rep at 305
1 rep at 315
partial at 325
then
3 reps at 285
Note: could have gotten the 325 if I'd tried just a bit harder.
Food:
3 eggs, scrambled with cheese
4 slices of bacon
Milk
Apple
Sausage with bun (two pieces of bread)
cheese
pico
Fries
Coleslaw
Drinks
Doritos
Note: the only big violations here are the bun on the sausage and the late-night Doritos.
Strength:
Deadlifts
5 reps at 135
5 reps at 185
3 reps at 225
1 rep at 245
1 rep at 265
1 rep at 285
1 rep at 305
1 rep at 315
partial at 325
then
3 reps at 285
Note: could have gotten the 325 if I'd tried just a bit harder.
Food:
3 eggs, scrambled with cheese
4 slices of bacon
Milk
Apple
Sausage with bun (two pieces of bread)
cheese
pico
Fries
Coleslaw
Drinks
Doritos
Note: the only big violations here are the bun on the sausage and the late-night Doritos.
Thursday, January 20, 2011
1.20.11 - Sick Rest Day
235.4
Rest Day. This sucks but I need to take another rest day if I am ever going to get over this cold.
Food:
3 eggs, scrambled with Jalapenos and cheese
Milk
Rest Day. This sucks but I need to take another rest day if I am ever going to get over this cold.
Food:
3 eggs, scrambled with Jalapenos and cheese
Milk
Wednesday, January 19, 2011
1.19.11 - Power Snatch, Ring Dips, and Good Mornings
235.8 - Yay!
Metcon:
5 Power Snatches (#75)
10 Ring Dips (blue band)
5 Good Mornings (#75)
AMRAP 15 Minutes
8 1/3 rounds
Food:
3 eggs, scrambled w/jalapenos & mushrooms
3 slices of bacon
Milk
Meat Bowl from Taco Truck w/avocado
6 pieces of chocolate
hot chocolate
Metcon:
5 Power Snatches (#75)
10 Ring Dips (blue band)
5 Good Mornings (#75)
AMRAP 15 Minutes
8 1/3 rounds
Food:
3 eggs, scrambled w/jalapenos & mushrooms
3 slices of bacon
Milk
Meat Bowl from Taco Truck w/avocado
6 pieces of chocolate
hot chocolate
Tuesday, January 18, 2011
1.18.11 - 500m Row, 20 Pushups, 400m Run
237.2
Strength:
Bench Press
5 reps at 135
5 reps at 155
5 reps at 165
5 reps at 175
3 reps at 185
3 reps at 190
Metcon:
500m Row
20 Pushups
400m Run
X4
28:48 - not a good benchmark since at the end of each round you have to wait for a rower to become available.
Food:
3 eggs, scrambled w/jalapenos and mushrooms
4 slices of bacon
1 Italian Sausage
Double Americano
Flank Steak
Veggies
Double Americano
6 pieces of chocolate
Strength:
Bench Press
5 reps at 135
5 reps at 155
5 reps at 165
5 reps at 175
3 reps at 185
3 reps at 190
Metcon:
500m Row
20 Pushups
400m Run
X4
28:48 - not a good benchmark since at the end of each round you have to wait for a rower to become available.
Food:
3 eggs, scrambled w/jalapenos and mushrooms
4 slices of bacon
1 Italian Sausage
Double Americano
Flank Steak
Veggies
Double Americano
6 pieces of chocolate
Monday, January 17, 2011
1.16.11 - Sick Rest Day
241.6
Woke up with a sore throat. Too many nights out last week. Probably.
Food:
Meat Bowl/Salad from Taco Truck
Double Americano
Frozen Veggies
Flank Steak
Two italian sausages
Spinach
Woke up with a sore throat. Too many nights out last week. Probably.
Food:
Meat Bowl/Salad from Taco Truck
Double Americano
Frozen Veggies
Flank Steak
Two italian sausages
Spinach
Saturday, January 15, 2011
1.15.11 - Rest Day
240.6
Rest Day
Need to get back in the gym tomorrow. Priorities are Bench Press, Good Mornings, Deadlifts, Abs, Inverse Rows, and Double Unders.
Food:
4 eggs scrambled w/cheese, jalapenos, and mushrooms
Milk
Double Americano
Rest Day
Need to get back in the gym tomorrow. Priorities are Bench Press, Good Mornings, Deadlifts, Abs, Inverse Rows, and Double Unders.
Food:
4 eggs scrambled w/cheese, jalapenos, and mushrooms
Milk
Double Americano
Thursday, January 13, 2011
1.13.11 - Taylor's Birthday WOD
240.0
Metcon:
Taylor's Birthday WOD
2 Rounds of:
25 Double Unders
25 Overhead Lunges (45/25)
25 Toes to Bar
25 Double Unders
25 Tuck Jumps
25 Push-Ups (hand release)
25 Double Unders
Food:
3 eggs scrambled with green pepper, mushrooms, and cheese
Bacon
Milk
Metcon:
Taylor's Birthday WOD
2 Rounds of:
25 Double Unders
25 Overhead Lunges (45/25)
25 Toes to Bar
25 Double Unders
25 Tuck Jumps
25 Push-Ups (hand release)
25 Double Unders
Food:
3 eggs scrambled with green pepper, mushrooms, and cheese
Bacon
Milk
Wednesday, January 12, 2011
Goals for 2011
So, I squatted #315 today. That's pretty good and I'm pretty darn happy about it. But, I knew this was coming and I've already been thinking about my next set of goals, so here they are.
Major Lifts
Back Squat: 425 Pounds
Deadlift: 500 Pounds
Power Clean: 200 Pounds
Bench Press: 250 Pounds
Strict Press: 170 Pounds
Other Lifts
Push Jerk: 230 Pounds
Push Press: 250 Pounds
Power Snatch: 185 Pounds
Other Goals
800m Run: 3:00
1 Mile Run: 6:20
3 Mile Run: 22:00
2K Row: 7:40
Double Unders: 100 Consecutive
Handstand Pushups: Get comfortable with these
Pullups: 30 consecutive
Muscle Ups: Start doing these
Body weight: 215 Pounds
Some of these goals may seem pretty lofty, but the truth is that if I keep losing the weight AND I keep getting stronger, many of these will fall in line. The run times will also depend to a large degree on how well I do with posterior chain development.
Major Lifts
Back Squat: 425 Pounds
Deadlift: 500 Pounds
Power Clean: 200 Pounds
Bench Press: 250 Pounds
Strict Press: 170 Pounds
Other Lifts
Push Jerk: 230 Pounds
Push Press: 250 Pounds
Power Snatch: 185 Pounds
Other Goals
800m Run: 3:00
1 Mile Run: 6:20
3 Mile Run: 22:00
2K Row: 7:40
Double Unders: 100 Consecutive
Handstand Pushups: Get comfortable with these
Pullups: 30 consecutive
Muscle Ups: Start doing these
Body weight: 215 Pounds
Some of these goals may seem pretty lofty, but the truth is that if I keep losing the weight AND I keep getting stronger, many of these will fall in line. The run times will also depend to a large degree on how well I do with posterior chain development.
1.12.11 - Back Squat
240.8
Strength:
Back Squat
2-2-2-1-1-1-1
#315
Note: took smaller jumps, #20 until I got to #285 and then went down to #10 jumps and sets of 1. This seemed to work out pretty well. Also, I made 2 attempts at #325 but didn't quite have depth at the bottom.
Food:
3 scrambled eggs w/cheese, green pepper, & mushrooms
5 slices of bacon
Milk
Double Americano
Double Americano
Meat Bowl/Salad from Taco Truck
Avocado
Hot Chocolate
3 pieces of dark chocololate (72%)
Strength:
Back Squat
2-2-2-1-1-1-1
#315
Note: took smaller jumps, #20 until I got to #285 and then went down to #10 jumps and sets of 1. This seemed to work out pretty well. Also, I made 2 attempts at #325 but didn't quite have depth at the bottom.
Food:
3 scrambled eggs w/cheese, green pepper, & mushrooms
5 slices of bacon
Milk
Double Americano
Double Americano
Meat Bowl/Salad from Taco Truck
Avocado
Hot Chocolate
3 pieces of dark chocololate (72%)
Tuesday, January 11, 2011
1.11.11 - Deadlift + Tabata Bear Complex
237.6
Strength:
Deadlift
5-5-5
Metcon:
Tabata Bear Complex
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat
Strength:
Deadlift
5-5-5
Metcon:
Tabata Bear Complex
Deadlift
Hang Clean
Front Squat
Push Press
Back Squat
Monday, January 10, 2011
1.10.11 - 2K Row + Max Pullups
241.4
Metcon:
2K Row
8:14
then 3 attempts at max pullups
1st attempt: 6
2nd attempt: 10
3rd attempt: 12
Food:
3 eggs scrambled with cheese and green pepper
5 slices of bacon (thin)
Double Americano
Double Americano
Flank Steak over veggies mixed with cheese
Hot Chocolate
dried berries, nuts, and seeds (very small amount)
Metcon:
2K Row
8:14
then 3 attempts at max pullups
1st attempt: 6
2nd attempt: 10
3rd attempt: 12
Food:
3 eggs scrambled with cheese and green pepper
5 slices of bacon (thin)
Double Americano
Double Americano
Flank Steak over veggies mixed with cheese
Hot Chocolate
dried berries, nuts, and seeds (very small amount)
Sunday, January 9, 2011
Saturday, January 8, 2011
Friday, January 7, 2011
1.7.11 - The Seven (mini)
241.6
Metcon:
5 rounds of the following:
7 thrusters (#95)
7 Knees-to-elbows (subbed v-ups)
7 Deadlifts (#185)
7 Burpees
7 KB Swings (#53)
7 Pullups
25:09
This is an abbreviated version of "The Seven", which is 7 rounds of all of the above movements as well as HSPU. The RX loads are higher as well.
This was a killer WOD. At the same time, it's one of those WODs where I wish I was more diligent about my diet. Today was my fifth day in a row working out and I'm pretty sure that if I was being strict on my diet I would have dropped a pound or two. But, so far that isn't the case. Then, when I do a WOD like this and I get through it okay, I wonder about my reasoning on the diet thing. It's like I'm running in place with the weight loss thing. I have to get serious about the diet or the weight simply isn't going anywhere. Getting down to 215 or so by the end of the year should not be any kind of problem with the way I work out, and if I was truly serious about it, I ought to be able to hit that number by May or June.
Food:
Milk
4 slices of bacon
chicken breast
Nuts & dried fruit
Metcon:
5 rounds of the following:
7 thrusters (#95)
7 Knees-to-elbows (subbed v-ups)
7 Deadlifts (#185)
7 Burpees
7 KB Swings (#53)
7 Pullups
25:09
This is an abbreviated version of "The Seven", which is 7 rounds of all of the above movements as well as HSPU. The RX loads are higher as well.
This was a killer WOD. At the same time, it's one of those WODs where I wish I was more diligent about my diet. Today was my fifth day in a row working out and I'm pretty sure that if I was being strict on my diet I would have dropped a pound or two. But, so far that isn't the case. Then, when I do a WOD like this and I get through it okay, I wonder about my reasoning on the diet thing. It's like I'm running in place with the weight loss thing. I have to get serious about the diet or the weight simply isn't going anywhere. Getting down to 215 or so by the end of the year should not be any kind of problem with the way I work out, and if I was truly serious about it, I ought to be able to hit that number by May or June.
Food:
Milk
4 slices of bacon
chicken breast
Nuts & dried fruit
1.6.11 - Tabata Squats (bottom to bottom) + 1 mile run
240.6
Metcon:
Tabata Air Squats Bottom-to-bottom
followed by 1 mile run
squat total: 95
time: 14:09
Mile took slightly less than 10 minutes. Tabata is 4 minutes but I didn't take off on the run for about 20 seconds or so, which puts my time around 9:50 or something like that. That isn't horrible considering that my legs were basically dead from the Tabata. It would be nice to get a real mile split though, just to see where I am. My 800m time the other day was 3:57. I'm guessing if I had done a mile that day, that it would have come in around 8:20 - 8:30. So, for a goal, my thinking right now is that 7:50 is a good target if we do this in the next month. Consistency with the hamstring work will help with that, as will dropping some more weight. Even dropping only 10 pounds or so would be huge.
Metcon:
Tabata Air Squats Bottom-to-bottom
followed by 1 mile run
squat total: 95
time: 14:09
Mile took slightly less than 10 minutes. Tabata is 4 minutes but I didn't take off on the run for about 20 seconds or so, which puts my time around 9:50 or something like that. That isn't horrible considering that my legs were basically dead from the Tabata. It would be nice to get a real mile split though, just to see where I am. My 800m time the other day was 3:57. I'm guessing if I had done a mile that day, that it would have come in around 8:20 - 8:30. So, for a goal, my thinking right now is that 7:50 is a good target if we do this in the next month. Consistency with the hamstring work will help with that, as will dropping some more weight. Even dropping only 10 pounds or so would be huge.
1.5.11 - Power Cleans, Pike Pushups, Wall Balls
240.6
Metcon:
AMRAP 15 Minutes
2 Power Cleans (#115)
4 Pike Pushups
8 Wall Balls (#20)
Strength:
Weighted Step-ups
2 X 8 at #25
One-Legged Deadlifts
#65
Not sure how many I did. It was pretty much a joke though. My ankle instability is so bad that I can't really do this movement at this point.
Metcon:
AMRAP 15 Minutes
2 Power Cleans (#115)
4 Pike Pushups
8 Wall Balls (#20)
Strength:
Weighted Step-ups
2 X 8 at #25
One-Legged Deadlifts
#65
Not sure how many I did. It was pretty much a joke though. My ankle instability is so bad that I can't really do this movement at this point.
Tuesday, January 4, 2011
1.4.11 - Press
239.6
Strength:
Press
3-3-3-3-3-3-3-1-1
#121 on the final set of three. #135 on the last set of 1.
Food:
Milk
Strength:
Press
3-3-3-3-3-3-3-1-1
#121 on the final set of three. #135 on the last set of 1.
Food:
Milk
Monday, January 3, 2011
1.3.11 - 100 Burpees
238.4
Metcon:
100 Burpees
Run 150m after each set of 25
19:39
Food:
Milk
Two Tacos
Double Americano
2 Roast Beef Sandwiches
4 small potatoes
Cake & Ice Cream
Metcon:
100 Burpees
Run 150m after each set of 25
19:39
Food:
Milk
Two Tacos
Double Americano
2 Roast Beef Sandwiches
4 small potatoes
Cake & Ice Cream
1.2.11 - Rest Day
241.0
Rest Day
Food:
Double Cheeseburger
Double Americano
Dried Fruit & Nuts
Summer Sausage
Cheese
Crackers
Chicken Noodle Soup
Rest Day
Food:
Double Cheeseburger
Double Americano
Dried Fruit & Nuts
Summer Sausage
Cheese
Crackers
Chicken Noodle Soup
Saturday, January 1, 2011
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