Monday 9/8
2K Row
9:23
I paced myself at the beginning of this because I've been having so much trouble with rowing lately. But about 500m in, I realized I was a bit stronger than I was used to being and so I stepped it up a notch.
Tuesday 9/9
Cindy
5 Pullups (blue band)
10 pushups (strict, no knees)
15 air squats
8 +10
Pushup were the limiting factor here. If I could manage to drop 20 pounds and get my bench press up to 260 or so, it would help a lot. I would probably be up in the 12-13 rounds range, which is totally respectable.
Wednesday 9/10
1000m Row
then
90 single skips
15 KB Swings (#53) (RX was 20 KB Swings)
10 KB Presses (used 2 small kettlebells)
X3
14:13
The KB presses were interesting. It was a substitute for HSPUs. They were performed seated on the floor with legs and feet extended in to the front. I'd never done this movement before but I really liked it.
Thursday 9/11
2K Row
8:52
My goal on this was to keep it under 9 minutes, which I did easily. I would say it was about 80-90% effort. I definitely could have beat this time if I was really pushing it.
Looking back to 2011, it looks like I recorded a 2K row in 8:14 back when I was still pretty motivated and working out all the time. I would imagine I can get pretty close to that in the next month.
Farmer's Carry
3 X 150m with two 53 pound KB's
I added this on because of the trouble I was having with this in a WOD a couple of weeks prior. That WOD was 5 rounds and I used the 35 pound KBs.
Friday 9/12
12 Power Snatches (#85)
12 Box Jumps (20 inch)
9 Power Snatches
9 Box Jumps
6 Power Snatches
6 Box Jumps
Didn't catch the time on this but it was something like 4:40.
Push Press cleaned from the floor
5 reps at 95
5 reps at 145
5 reps at 145
3 reps at 155
3 reps at 165
Thursday, September 11, 2014
Sunday, June 15, 2014
Saturday, June 14, 2014
6.14.2014 - Weigh In
I weighed in this morning but now can't remember the exact weight. It was either 266.8 or 268.6. Try again tomorrow I suppose and make sure to record it right away.
It looks like when I last weighed in back in May 2013 I was at 262.4, so today's weigh in isn't horrible. I'm not going to do everyday weigh-ins this time around. While that's worked in the past, I think weighing in once a month is sufficient to measure progress and I have a feeling that the everyday ones that I was doing before were wearing me down mentally and that's why I gave up last May and probably contributed to last year's summer depression.
The good news is that mentally, I'm feeling pretty committed to the way I'm eating right now. For two weeks, I've been eating very clean, with almost no cheats and I haven't really been tempted too much. The main "violation" of the Paleo creed has been hummus with my veggies. It's helped that I'm bringing my own lunch to work and staying away from the cafeteria and the temptations therein. I've been to the Taco truck twice, but that isn't such a big deal.
Today, I'm at the Allegro and I brought my lunch with me this time as well in my soft-backed cooler. I have salmon, fruit, nuts, and plantain chips - so totally Paleo.
I'm also feeling better eating this way. I don't feel as down mentally and I'm starting to feel good about myself again, which is important with the job search effort I'm kicking off.
It looks like when I last weighed in back in May 2013 I was at 262.4, so today's weigh in isn't horrible. I'm not going to do everyday weigh-ins this time around. While that's worked in the past, I think weighing in once a month is sufficient to measure progress and I have a feeling that the everyday ones that I was doing before were wearing me down mentally and that's why I gave up last May and probably contributed to last year's summer depression.
The good news is that mentally, I'm feeling pretty committed to the way I'm eating right now. For two weeks, I've been eating very clean, with almost no cheats and I haven't really been tempted too much. The main "violation" of the Paleo creed has been hummus with my veggies. It's helped that I'm bringing my own lunch to work and staying away from the cafeteria and the temptations therein. I've been to the Taco truck twice, but that isn't such a big deal.
Today, I'm at the Allegro and I brought my lunch with me this time as well in my soft-backed cooler. I have salmon, fruit, nuts, and plantain chips - so totally Paleo.
I'm also feeling better eating this way. I don't feel as down mentally and I'm starting to feel good about myself again, which is important with the job search effort I'm kicking off.
Friday, June 13, 2014
6.13.2014 - Power Clean PR
Worked up to a #205 Power Clean but failed twice on #215.
Notes: I've been eating super-clean the last two weeks, but I haven't weighed myself. I'm split on if I should. On the one hand, I FEEL much better and I PR'd my Power Clean today. But I'm afraid if I weigh myself I'll just get discouraged. I guess it'll be a game time decision in the morning.
Notes: I've been eating super-clean the last two weeks, but I haven't weighed myself. I'm split on if I should. On the one hand, I FEEL much better and I PR'd my Power Clean today. But I'm afraid if I weigh myself I'll just get discouraged. I guess it'll be a game time decision in the morning.
Wednesday, May 28, 2014
5.28.2014 - Fight Gone Bad
No Weight
Fight Gone Bad
1 min Wall Ball (#14)
1 min SDLHP (#75)
1 min Box Jumps (20 inch step ups)
1 min Push Press (#75)
1 min row for Calores
1 min rest
x3
Final Score was either 183 or 173. I think I may have added wrong on the first round. Either way, not a bad score considering the shape I'm in. It's a good time of the year to do this workout. Would be good to test it again in the fall.
Food:
Blueberries
Blackberries
Almonds
Chicken
Chicken enchilada (small portion)
Strawberries
Banana
Coffee with NDC (maybe half a cup)
Red Bull (sugar free)
Short Mocha (whole milk)
This was probably the best food day I've had in a while.
Fight Gone Bad
1 min Wall Ball (#14)
1 min SDLHP (#75)
1 min Box Jumps (20 inch step ups)
1 min Push Press (#75)
1 min row for Calores
1 min rest
x3
Final Score was either 183 or 173. I think I may have added wrong on the first round. Either way, not a bad score considering the shape I'm in. It's a good time of the year to do this workout. Would be good to test it again in the fall.
Food:
Blueberries
Blackberries
Almonds
Chicken
Chicken enchilada (small portion)
Strawberries
Banana
Coffee with NDC (maybe half a cup)
Red Bull (sugar free)
Short Mocha (whole milk)
This was probably the best food day I've had in a while.
Thursday, May 22, 2014
5.22.2014 -
No weight measurement
Not sure what the workout will be yet. I may just do the daily WOD, but I feel like I need to do something like this:
1000m Row
200 Air Squats
100 Lunges
100 Pushups
1000m Row
I'm afraid to weigh myself and so I'm going to put it off for a few weeks until I get myself back into a regular workout routine.
Not sure what the workout will be yet. I may just do the daily WOD, but I feel like I need to do something like this:
1000m Row
200 Air Squats
100 Lunges
100 Pushups
1000m Row
I'm afraid to weigh myself and so I'm going to put it off for a few weeks until I get myself back into a regular workout routine.
Friday, May 16, 2014
5.16.2014 - Chipper: Row, DL and other stuff
600m Row
20 Lunges
40 Air Squats
10 Deadlifts (#225)
15 Wallballs (#12)
10 Pullups (green)
40 Air Squats
20 Lunges
600m Row
20:25
20 Lunges
40 Air Squats
10 Deadlifts (#225)
15 Wallballs (#12)
10 Pullups (green)
40 Air Squats
20 Lunges
600m Row
20:25
Friday, May 9, 2014
5.9.2014 - Friday Strength Work - Good Mornings, Strict Press, Back Squat, Front Squat, Barbell Rows
Strength:
Good Mornings
5 at 95
5 at 115
5 at 115
5 at 135
5 at 135
Strict Press
10 at 95
5 at 115
5 at 115
Back Squat
5 at 135
5 at 185
5 at 225
Front Squat
3 X 5 at 135
Barbell Row
5 X 5 at 155
Saturday, February 1, 2014
2.1.2014 - Light workout at LAF
Light workout at LAF.
250 Single Skips
50 Lunges
Bench Press
5 X 135
Chest Supported Row
5 X 135
Endurance almost non-existent. Didn't push myself too hard. I've worked out maybe 5 times in the last three months and I've been sick and not sleeping and I've gained weight, so it's not surprising that my work capacity is so low.
250 Single Skips
50 Lunges
Bench Press
5 X 135
Chest Supported Row
5 X 135
Endurance almost non-existent. Didn't push myself too hard. I've worked out maybe 5 times in the last three months and I've been sick and not sleeping and I've gained weight, so it's not surprising that my work capacity is so low.
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