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
Tuesday, July 26, 2011
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
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