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.
Saturday, April 30, 2011
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
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