Monday, December 27, 2010
12/24/2010
Today's workout was awesome. It was complicated, but I'll spell it all out as clearly as possible. There were 12 Rounds for Time. Each round added a new element to the WOD, with corresponding reps to the number the round was. This workout took a little over an hour, I felt awesome up until round 9. I gassed hard during the 9th round and the last 3 rounds took about 1/3 of the workout to complete. I was really happy I got all the muscle-ups, they were the hardest part for me for sure. The row was a bit of a recovery each round. This was an awesome workout, I felt very exhausted after the workout.
1. 250m Row
2. 2 185 lb squats (body weight), 250 m Row
3. 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
4. 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
5. 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
6. 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
7. 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
8. 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
9. 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
10. 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
11. 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
12. 12 24" Box Jumps, 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
1. 250m Row
2. 2 185 lb squats (body weight), 250 m Row
3. 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
4. 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
5. 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
6. 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
7. 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
8. 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
9. 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
10. 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
11. 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
12. 12 24" Box Jumps, 11 Ankles to Bar, 10 95 lb Cleans, 9 Burpees, 8 45 lb Dumbbell Push-Press, 7 Pull-ups, 6 T-stablity Pushups, 5 225 lb Deadlifts, 4 95 lb Thrusters, 3 Muscle-ups, 2 185 lb squats (body weight), 250 m Row
Wednesday, December 22, 2010
12/22/2010
I felt really crappy today. I don't really know why; I'm kind of in a mental rut. I put off running most of the day, I finally got out the door around 4 pm. I did a super easy 40 minute run. It was freezing, my legs were sore as hell and I felt terrible. Today was not a good day. I kind of want to vary my training a little bit from the RxD stuff I've been given, particularly this week's WODs (only 3). My body can handle a higher training volume and I hate feeling lazy like this. Maybe I just have that seasonal depression and its reflecting in my training attitude. I'm getting the work done, but I'm not as mentally positive about it.
Tuesday, December 21, 2010
12/21/2010
I didn't feel great this morning; despite two days of rest. My head is still congested and feels very 'full.' It definitely discourages me from training, but I had to get in the gym today. I felt good during the WOD, it wasn't extremely taxing. It was:
Every minute on the minute:
1,2,3,4,5,6,7,8,9,10 - Front Squat @ 165 lb
Then 400m row (1:15)
EMOM: 1,2,3,4,5,6,7,8,9,10 - Back Squat @ 165 lb
Then 400m row (1:19)
This WOD didn't really get my heart rate up as much as I thought it would. It was a nice workout to transition back into training from Saturday. I'm still sick so it kind of just leaves me pissed off all the time; even while working out. I made it intense and rowed fast though. I'm going to bring the calories down and take another two days off for an intense workout on Friday.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 8 Strawberries
Meal 3 - 2 Chicken Sausages
Meal 4 - 2 Chicken Breasts, 2 cups Lettuce, 1/3 cup Cheese, 1 Tomato, 1 tbsp Peanut Butter
Meal 5 - 2 Chicken Sausages
Every minute on the minute:
1,2,3,4,5,6,7,8,9,10 - Front Squat @ 165 lb
Then 400m row (1:15)
EMOM: 1,2,3,4,5,6,7,8,9,10 - Back Squat @ 165 lb
Then 400m row (1:19)
This WOD didn't really get my heart rate up as much as I thought it would. It was a nice workout to transition back into training from Saturday. I'm still sick so it kind of just leaves me pissed off all the time; even while working out. I made it intense and rowed fast though. I'm going to bring the calories down and take another two days off for an intense workout on Friday.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 8 Strawberries
Meal 3 - 2 Chicken Sausages
Meal 4 - 2 Chicken Breasts, 2 cups Lettuce, 1/3 cup Cheese, 1 Tomato, 1 tbsp Peanut Butter
Meal 5 - 2 Chicken Sausages
12/20/2010
I was more sore today than I was yesterday. I had some extreme DOMS in my shoulders and triceps. I can't remember my triceps ever being this sore. Aside from this I was extremely congested. These two discomforts coupled together discouraged me from training today. I felt I needed the rest so I took it. I really need to shake this head-cold I have going on. I hate being sick and not being 100% ready to train. This week has a lot less training volume in it that usual, but we have an extremely difficult WOD on Friday.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - 2 Chicken Sausages, 1/2 Banana, 1 cup Milk, 1 tbsp Peanut Butter
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 1 Chicken Breast, 1 cup Broccoli, 1 cup Cauliflower
Meal 5 - 2 Chicken Sausages
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - 2 Chicken Sausages, 1/2 Banana, 1 cup Milk, 1 tbsp Peanut Butter
Meal 3 - 3 Chicken Sausages, 7 Olives
Meal 4 - 1 Chicken Breast, 1 cup Broccoli, 1 cup Cauliflower
Meal 5 - 2 Chicken Sausages
Sunday, December 19, 2010
12/19/2010
Rest day. I was decently sore in my quads, shoulders and triceps. I looked lean and my muscles felt very full today. I kind of just ate whatever (within reason). I had some cheerios with one meal and a sandwich with another; everything else was typical of what I eat. I took a nap today. Excited for another week of training.
Saturday, December 18, 2010
12/18/2010
Today was a local competition between a few crossfit gyms. I was optimistic about my performance. I ended up placing 7th out of however many people competed (maybe 75?). Only a few people (about 10 between men and women) actually completed the WOD within the 20 minute cap. It was as follows:
100 x 95 lb Thrusters for time (20 minute cap)
With 5 burpees on the minute every minute
I did 10,10,10,5,5,5.... I missed two sets and didn't even do thrusters, just the burpees. I got to 19 minutes and I still had 10 thrusters left. At about 19:25 after my last set of burpees I had to do 10 thrusters. This set of 10 was extremely difficult, I definitely pushed my effort beyond where I usually would in training. After the workout I was dizzy and my body was shaking for a good 20 minutes. I'm extremely pleased I finished the workout in exactly 20:00 minutes (the time cap). So I officially completed the WOD RxD and took 7th overall. I was impressed with the efforts of a few of the other athletes competing. My coach said we're going to do this workout again in a few weeks to see how much we can improve our time with a little better understanding of the WOD and some strategy. I'm completely excited to do this again soon. This was good motivation for me to start doing more conditioning, I'm looking forward to the training in the coming months.
Meal 1 - Whey (15g), 1/2 Banana, 9 Almonds
Meal 2 - Recovery drink that was offered at the competition (4g F, 41g C, 21g P), 1/2 Banana
Meal 3 - 3 Chicken Sausages, 10 Strawberries
Meal 4 - 1 Large Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages
Meal 6 - 3 Chicken Sausages, a few pieces of fruit
-I had about 10 beers between 9 pm and 1 am
100 x 95 lb Thrusters for time (20 minute cap)
With 5 burpees on the minute every minute
I did 10,10,10,5,5,5.... I missed two sets and didn't even do thrusters, just the burpees. I got to 19 minutes and I still had 10 thrusters left. At about 19:25 after my last set of burpees I had to do 10 thrusters. This set of 10 was extremely difficult, I definitely pushed my effort beyond where I usually would in training. After the workout I was dizzy and my body was shaking for a good 20 minutes. I'm extremely pleased I finished the workout in exactly 20:00 minutes (the time cap). So I officially completed the WOD RxD and took 7th overall. I was impressed with the efforts of a few of the other athletes competing. My coach said we're going to do this workout again in a few weeks to see how much we can improve our time with a little better understanding of the WOD and some strategy. I'm completely excited to do this again soon. This was good motivation for me to start doing more conditioning, I'm looking forward to the training in the coming months.
Meal 1 - Whey (15g), 1/2 Banana, 9 Almonds
Meal 2 - Recovery drink that was offered at the competition (4g F, 41g C, 21g P), 1/2 Banana
Meal 3 - 3 Chicken Sausages, 10 Strawberries
Meal 4 - 1 Large Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages
Meal 6 - 3 Chicken Sausages, a few pieces of fruit
-I had about 10 beers between 9 pm and 1 am
12/17/2010
I slept about 7 hours. I had a sore throat last night and it was really painful when I woke up. Emergen-C are a life saver, I took about 4 of them today. Today was a complete rest day. I took a 2 hour nap about mid-day. I had a headache today. It may have been from the alcohol yesterday, or the fact that I didn't have coffee today because I wanted to take a nap on my rest day. Either way it was unpleasant.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds, 1 tbsp Creatine, 1 tbsp Beta-alanine
Meal 2 - 3 Chicken Sausages, 1 Slice Whole Wheat Bread, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 1 Large Steak, 2 cups Broccoli, Fiber Shake
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds, 1 tbsp Creatine, 1 tbsp Beta-alanine
Meal 2 - 3 Chicken Sausages, 1 Slice Whole Wheat Bread, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 3 - 2 Chicken Sausages, 1 Slice Whole Wheat Bread, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 4 - 1 Large Steak, 2 cups Broccoli, Fiber Shake
12/16/2010
Easy 37 minute run. After a 10 minute warm-up I did six one minute intervals at about 90% effort with 2 minutes rest between sets. It was windy and extremely cold; not the best run ever.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - Protein Bar (22g)
Meal 4 - Finger Foods at an Office Party (mostly deli meat, and a few crackers)
Meal 5 - Cesar Salad with Chicken
I also drank 6 beers over the course of Meals 4 and 5.
Meal 1 - Whey (27g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - Protein Bar (22g)
Meal 4 - Finger Foods at an Office Party (mostly deli meat, and a few crackers)
Meal 5 - Cesar Salad with Chicken
I also drank 6 beers over the course of Meals 4 and 5.
Wednesday, December 15, 2010
12/16/2010
I slept about 7 hours. I felt good in the gym today. I got in and did some bench presses before the WOD. I warmed up and did: 5,5,5,5 of 165, 175, 185, 185. I was going to do a fifth set, but I barely nailed the fourth one and called it good. The WOD was:
3 RFT:
400m Run
15 Pull-ups (on rings)
50 Squats
15 Push-ups (hands released at bottom)
My time was a little over 10 minutes. This was a modified WOD from the main site a few weeks back. My time suffered greatly because of the first two sets of ring pull-ups. I didn't set into a solid rhythm until the last set, which was the only set I did straight through. My time would have been drastically faster had the pull-ups been on a bar. I wasn't proud of my time, but it was still a great workout that I really pushed outside of the two sets of slow pull-ups. I attempted some butterfly pull-ups after the WOD, but I still don't entirely understand the butterfly pull-up. I need to master it soon.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 2 Chicken Sausages, 1 Banana, 7 Olives
Meal 4 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 3 Chicken Sausages, 1 cup Milk
3 RFT:
400m Run
15 Pull-ups (on rings)
50 Squats
15 Push-ups (hands released at bottom)
My time was a little over 10 minutes. This was a modified WOD from the main site a few weeks back. My time suffered greatly because of the first two sets of ring pull-ups. I didn't set into a solid rhythm until the last set, which was the only set I did straight through. My time would have been drastically faster had the pull-ups been on a bar. I wasn't proud of my time, but it was still a great workout that I really pushed outside of the two sets of slow pull-ups. I attempted some butterfly pull-ups after the WOD, but I still don't entirely understand the butterfly pull-up. I need to master it soon.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 2 Chicken Sausages, 1 Banana, 7 Olives
Meal 4 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 3 Chicken Sausages, 1 cup Milk
Tuesday, December 14, 2010
12/14/2010
I had a really weird sleeping pattern last night. I took a long nap yesterday and it messed with my sleeping cycle; anyway I ended up sleeping about 6 hours. I was a little nervous this morning going into the gym, because of the muscle-up work. The workout was:
Skills work, not for time:
100 double unders
30 muscle-ups
For time:
100 Russian KB Swings @ 72 lb
50 Wall Balls @ 20 lbs
25 Burpees
The muscle-ups felt really good. I got 7 on my first set, which is the most unbroken I've ever done. So my sets looked like: 7,5,5, 3 (tried butterfly kips, didn't look pretty), 4,4,4 for a total of 32 reps. The rest between sets was the other two guys I was training with sets'. I finally brought my camera to the gym and I got a video of the last set of 4, where the reps were difficult, especially the pressing out at the end. I'm happy I was getting sets of 4-5, I've come a long way from doing my sets of 1.
For the timed portion my time was 6:24. I beat the guys I was training with by about a minute. I felt good on the muscle-ups and the short conditioning WOD.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 1 cup Broccoli, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 cups Broccoli, 1 cup Milk, 1 tbsp Peanut Butter
Meal 5 - Whey (27g), Casein (12g)
Skills work, not for time:
100 double unders
30 muscle-ups
For time:
100 Russian KB Swings @ 72 lb
50 Wall Balls @ 20 lbs
25 Burpees
The muscle-ups felt really good. I got 7 on my first set, which is the most unbroken I've ever done. So my sets looked like: 7,5,5, 3 (tried butterfly kips, didn't look pretty), 4,4,4 for a total of 32 reps. The rest between sets was the other two guys I was training with sets'. I finally brought my camera to the gym and I got a video of the last set of 4, where the reps were difficult, especially the pressing out at the end. I'm happy I was getting sets of 4-5, I've come a long way from doing my sets of 1.
For the timed portion my time was 6:24. I beat the guys I was training with by about a minute. I felt good on the muscle-ups and the short conditioning WOD.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 cup Milk, 1 tbsp Peanut Butter, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 1 cup Broccoli, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 cups Broccoli, 1 cup Milk, 1 tbsp Peanut Butter
Meal 5 - Whey (27g), Casein (12g)
Monday, December 13, 2010
12/13/2010
Slept 7 hours. I didn't really feel that great today (I didn't eat paleo yesterday). I blame feeling poorly entirely on my diet, I'm pissed I went outside my usual bounds yesterday. Anyway, the workout was:
As many rounds in 20 minutes with a 155 lb barbell:
1 Power Clean
2 Front Squats
1 Split Jerk
10 Push-ups
The first 10 rounds were easy, 10-15 became difficult, especially with the jerks. I really blew through everything aside from the jerk. It's a move I'm not entirely confident with as of now. My shoulders and hamstrings were still sore from last, but I'm glad I still did the workout with intensity. I got 17 rounds (I did 22, but couldn't get the jerk on 5 of the rounds). This was an exhausting workout, I really hated it. Between being weak at overhead lifts and eating like a retard yesterday, today was not a good day. After the WOD was 50 GHD sit-ups and 50 extensions. I'm excited for tomorrow, skill work and a short met-con.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 cup Milk, 1 tbsp Peanut Butter, 1 Slice Whole Wheat Bread, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 7 Olives, 1 Apple
Meal 4 - 1 Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages, 1 tbsp Peanut Butter, 1 cup Milk
As many rounds in 20 minutes with a 155 lb barbell:
1 Power Clean
2 Front Squats
1 Split Jerk
10 Push-ups
The first 10 rounds were easy, 10-15 became difficult, especially with the jerks. I really blew through everything aside from the jerk. It's a move I'm not entirely confident with as of now. My shoulders and hamstrings were still sore from last, but I'm glad I still did the workout with intensity. I got 17 rounds (I did 22, but couldn't get the jerk on 5 of the rounds). This was an exhausting workout, I really hated it. Between being weak at overhead lifts and eating like a retard yesterday, today was not a good day. After the WOD was 50 GHD sit-ups and 50 extensions. I'm excited for tomorrow, skill work and a short met-con.
Meal 1 - Whey (12g), 8 Almonds, 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 cup Milk, 1 tbsp Peanut Butter, 1 Slice Whole Wheat Bread, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 1 Chicken Breast, 1 Tomato, 7 Olives, 1 Apple
Meal 4 - 1 Steak, 2 cups Broccoli
Meal 5 - 2 Chicken Sausages, 1 tbsp Peanut Butter, 1 cup Milk
12/12/2010
I didn't set an alarm today because it was my rest day; I ended up sleeping 11 hours. I guess the rest was much needed. I took today as a day off my usual strict diet. I kept the portions under control, I basically ate as I usually do but had some honey nut cheerios and some tortilla chips.
Saturday, December 11, 2010
12/11/2010
I slept about 7 hours; I was a little sore today, especially in my hamstrings. I got in a thorough warm-up in the gym and I felt decent once the WOD started.
With a 60 lb sandbag:
5 Get-ups R / 5 Get-ups L
10 Jump Squats
5 Lunges R / 5 Lunges L
30 Seconds Squat Hold
1 20 ft. Rope Cimb
Time: 17:00 (fastest time in the gym by 5 seconds)
The whole WOD was done with the sandbag on my back; aside from the rope climb. The get-ups were probably the hardest part and the jump squats burned. Overall a nice conditioning WOD. It was not too taxing on my body. Our gym had a Christmas gift exchange afterward. I ended up getting a coffee sampler which was pretty cool. I looked really lean in the mirror today, it's pretty motivating. I realized I promised more pictures a few weeks ago. I'm bringing my camera to the gym on Monday.
This was a great week. I feel like I should have done a little better on Monday. I only set a PR on the clean, I know I have a little more in me when it comes to OH squats. Aside from Monday I had the fastest time for all three other workouts this week. I'm excited for the months to come and the conditioning workouts / leaning out in my near future.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - (Christmas Party Food post WOD) - 2-3 Serving of various fruit, handful of various nuts, 1/2 chicken breast, 3 large slices of lunch meat
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 1 Slice Whole Wheat Bread, 1 cup Milk
Meal 4 - 1 Chicken Brest, 1 cup Broccoli, Salad, 1 Tomato, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 2 Chicken Sausages, 1 cup Milk
With a 60 lb sandbag:
5 Get-ups R / 5 Get-ups L
10 Jump Squats
5 Lunges R / 5 Lunges L
30 Seconds Squat Hold
1 20 ft. Rope Cimb
Time: 17:00 (fastest time in the gym by 5 seconds)
The whole WOD was done with the sandbag on my back; aside from the rope climb. The get-ups were probably the hardest part and the jump squats burned. Overall a nice conditioning WOD. It was not too taxing on my body. Our gym had a Christmas gift exchange afterward. I ended up getting a coffee sampler which was pretty cool. I looked really lean in the mirror today, it's pretty motivating. I realized I promised more pictures a few weeks ago. I'm bringing my camera to the gym on Monday.
This was a great week. I feel like I should have done a little better on Monday. I only set a PR on the clean, I know I have a little more in me when it comes to OH squats. Aside from Monday I had the fastest time for all three other workouts this week. I'm excited for the months to come and the conditioning workouts / leaning out in my near future.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - (Christmas Party Food post WOD) - 2-3 Serving of various fruit, handful of various nuts, 1/2 chicken breast, 3 large slices of lunch meat
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 1 Slice Whole Wheat Bread, 1 cup Milk
Meal 4 - 1 Chicken Brest, 1 cup Broccoli, Salad, 1 Tomato, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup Milk
Meal 5 - 2 Chicken Sausages, 1 cup Milk
Friday, December 10, 2010
12/10/2010
I slept 9 1/2 hours. I was well rested and felt great today, aside from my hip flexors being tight. The WOD today was a main site WOD from a few weeks ago. It was:
7 Rounds for time:
5 HSPU
10 Deadlifts @ 185
10 Chest to Bar Pull-ups
20 Double Unders
My time was 15:45. The only thing that got me on this workout was the double unders. I didn't nail one set unbroken. All the other reps were straight through with no rest, except my last set of dead lifts I stopped a few seconds and broke the set to 6 and 4. My time was about 3 1/2 minutes faster than the next best guy in the gym. I was happy about this. But the top crossfit guys are under 10 minutes. I feel I could do this under 10 minutes once I get more proficient at double unders and the way I was positioned in the gym I had to walk a little distance between the exercises, which added up over 7 rounds. I was pleased with my time, 6 months ago I could not have even done this WOD because of the HSPU and DUs.
Today was a high-carb day. I felt I needed it.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 tbsp Peanut Butter, 2 Slices Whole Wheat Bread, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 2 cups Milk, 1 tbsp Peanut Butter, 1 Banana
Meal 4 - 3 Chicken Sausages, 7 Olives, 1 Banana, 1 cup Milk
7 Rounds for time:
5 HSPU
10 Deadlifts @ 185
10 Chest to Bar Pull-ups
20 Double Unders
My time was 15:45. The only thing that got me on this workout was the double unders. I didn't nail one set unbroken. All the other reps were straight through with no rest, except my last set of dead lifts I stopped a few seconds and broke the set to 6 and 4. My time was about 3 1/2 minutes faster than the next best guy in the gym. I was happy about this. But the top crossfit guys are under 10 minutes. I feel I could do this under 10 minutes once I get more proficient at double unders and the way I was positioned in the gym I had to walk a little distance between the exercises, which added up over 7 rounds. I was pleased with my time, 6 months ago I could not have even done this WOD because of the HSPU and DUs.
Today was a high-carb day. I felt I needed it.
Meal 1 - Whey (12g), 1/2 Banana, 9 Almonds
Meal 2 - Whey (27g), 1/2 Banana, 1 tbsp Peanut Butter, 2 Slices Whole Wheat Bread, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 2 cups Broccoli, 2 cups Milk, 1 tbsp Peanut Butter, 1 Banana
Meal 4 - 3 Chicken Sausages, 7 Olives, 1 Banana, 1 cup Milk
Thursday, December 9, 2010
12/9/2010
I slept about 9 1/2 hours which was great. I felt pretty good when I woke up, I wasn't too sore. Mostly in my hamstrings from the cleans yesterday. I was more than a little nervous about today's WOD; a 5k row for time. I was nervous not only because rowing 5k blows for everyone, but I felt there was a expectation for me to perform well on today's workout.
After a short warm-up I started the row. I kept the pace about 1:45 for the first 1000, then 1:49-1:52 until about 3500 then my pace suffered a little. I did the last 1000 in 1:49 with the last 500 around 1:30-1:40. Rowing 5k for time burned. I had a deep burning sensation in my lungs, I haven't had that happen in a very long time. My entire body hurt, especially my hamstrings, glutes and arms. I came in at 18:28. This is a decent time. I really think I have sub-18 in me. I am not in that great of aerobic shape right now. Closer to competition in spring time I believe I can easily achieve sub-18. Rowing 5k is a lot different than running 5k, but I had a plan and I stuck to it and it paid off. I'm still learning how to row distances over 1000 meters effectively, but I feel I'm progressing well. My time was the best in the gym by over 40 seconds. I was happy about that, but I feel I could have done a little better. I'm glad I now have a general idea of where I need to progress to when it comes to rowing.
After the 5k I did 4 x 2 minute planks with 60 second rest in between sets. These hurt, a lot. Then two sets of KTE, 35 reps and then 15 for a total of 50 reps. Today was a good day, I'm excited for tomorrow's metcon.
Meal 1 - Whey (12g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 1 cup Milk, 2 cups Broccoli
Meal 4 - 1 Steak, 2 cups Broccoli
After a short warm-up I started the row. I kept the pace about 1:45 for the first 1000, then 1:49-1:52 until about 3500 then my pace suffered a little. I did the last 1000 in 1:49 with the last 500 around 1:30-1:40. Rowing 5k for time burned. I had a deep burning sensation in my lungs, I haven't had that happen in a very long time. My entire body hurt, especially my hamstrings, glutes and arms. I came in at 18:28. This is a decent time. I really think I have sub-18 in me. I am not in that great of aerobic shape right now. Closer to competition in spring time I believe I can easily achieve sub-18. Rowing 5k is a lot different than running 5k, but I had a plan and I stuck to it and it paid off. I'm still learning how to row distances over 1000 meters effectively, but I feel I'm progressing well. My time was the best in the gym by over 40 seconds. I was happy about that, but I feel I could have done a little better. I'm glad I now have a general idea of where I need to progress to when it comes to rowing.
After the 5k I did 4 x 2 minute planks with 60 second rest in between sets. These hurt, a lot. Then two sets of KTE, 35 reps and then 15 for a total of 50 reps. Today was a good day, I'm excited for tomorrow's metcon.
Meal 1 - Whey (12g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tsp Creatine, 1 tsp Beta-alanine, 1 Multi-vitamin
Meal 3 - 3 Chicken Sausages, 1 cup Milk, 2 cups Broccoli
Meal 4 - 1 Steak, 2 cups Broccoli
Wednesday, December 8, 2010
12/8/2010
I slept about 9 hours, which was good. I felt decent when I woke up. My joints were recovered after taking 6 days off from lifting. I'm recovered, had some time off and had a nice time enjoying great food. Back in the gym for four days straight until Sunday's rest. Today's workout:
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max OH Squat
215,230,155, Total = 600
I set a 20 lb PR on the clean which was cool. I thought I could lift more on all these lifts. This was really difficult on the shoulders. I tied my previous PRs on bench and OH squats. I almost had 165 on OH squat, but I lost it toward the end of the movement. I was not happy with my performance today, I should be stronger than this. I have improved a lot strength wise over the last 8 months, but I still have a ton of improving to do. Considering my bench press has always been terrible and that I just learned Olympic lifts / OH squats in the last few months I should probably be less hard on myself. But I still can't be happy with my current strength.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 3 Chicken Sausages, 10 Strawberries, 7 Olives, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 Cups Broccoli, 1 cup Milk
Meal 5 - 2 Chicken Sausages
1 Rep Max Clean
1 Rep Max Bench Press
1 Rep Max OH Squat
215,230,155, Total = 600
I set a 20 lb PR on the clean which was cool. I thought I could lift more on all these lifts. This was really difficult on the shoulders. I tied my previous PRs on bench and OH squats. I almost had 165 on OH squat, but I lost it toward the end of the movement. I was not happy with my performance today, I should be stronger than this. I have improved a lot strength wise over the last 8 months, but I still have a ton of improving to do. Considering my bench press has always been terrible and that I just learned Olympic lifts / OH squats in the last few months I should probably be less hard on myself. But I still can't be happy with my current strength.
Meal 1 - Whey (12g), 1/2 Apple
Meal 2 - Whey (27g), 1/2 Apple, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 3 Chicken Sausages, 10 Strawberries, 7 Olives, 1 cup Milk
Meal 4 - 3 Chicken Sausages, 2 Cups Broccoli, 1 cup Milk
Meal 5 - 2 Chicken Sausages
Monday, December 6, 2010
12/6/2010
I slept about 10 hours, which was great. I got out the door in the afternoon and went out for a nice run. I didn't time it, but it lasted between 40-50 minutes. I was a little nervous to get out the door, my groin and hamstrings were still a little sore from Saturday. I started off relatively slow and got into a solid pace about 10 minutes into the run. I kept the pace tempo for the rest of the run. It felt great to run fast for an extended period of time. I've been surprised with my aerobic capacity over the last few days. I'm looking forward to resting tomorrow and getting back in the gym on Wednesday.
Sunday, December 5, 2010
12/5/2010
I slept 12 hours last night. That 70 minute run really put me out. Anyway I got out the door around noon and did a 20 minute warm-up run to some pull-up and dip bars. The WOD I basically made up on the spot was:
10 RFT:
5 Pull-ups
5 Dips
10 Sit-ups (anchored)
Followed by:
For time: 1,2,3,4,5,6,7,6,5,4,3,2,1 Dead Hang Pull-ups with different grips each set with 7 push-ups in between each set of pull-ups.
I got a nice pump from this workout, everything felt pretty good. Then I did a 15 minute cool-down run. It was great to workout outside in some decent weather. I'm looking forward to an easy run tomorrow. Had delicious sushi afterwards.
12/4/2010
I slept about 10 hours which was great. I was a little nervous about today because I have not ran in over two weeks. I didn't really know what to expect, but whenever I take some time off from running I get a little tense about running. There is nothing worse than running when you're out of shape. I got out the door and the weather was perfect. It was almost 50 degrees and there wasn't a cloud in the sky. My legs and lungs felt great so I decided to run a lot longer than I originally planned. I was going to go 35-45, ended up doing a great 70 minute run with was some really big hills. It felt amazing to run and at no point did I feel fatigued. After about 30 minutes I was just waiting to hit a wall considering I haven't run in so long. My GPP is decent right now, so I guess I just did this run off of that. My hamstrings were tight the next day, but not painful. I enjoyed my favorite Indian food after the run, a very nice treat considering the strictness to which I've been adhering to my diet. Overall a great day.
12/3/2010
Rest day. I'm not keeping track of my diet for the next few days as I'm out of town. I'm relaxing the strictness of my diet, but keeping the portions under control and not eating anything too unhealthy.
12/2/2010
Today's WOD:
3-3-3-3-3 Push Press. I worked up to 195, it felt easy. I didn't get the 2nd or third rep of it though. So I figured I go for 205 for a single. I didn't get it. 195 is my Overhead PR, so I'll shoot for 205 next time. After the push-press:
Barbell Tabata with 65 lb barbell.
Muscle Clean
Snatch Balance
Barbell Curl / Skull Crusher
Thruster
OH Press Lockout
Sit ups
This was a great workout. I kept it extremely intense. No part of it was easy.
Meal 1 - Whey (12g), Flax (6g), 1/2 Banana
Meal 2 - Whey (27g), 1/2 Banana, 1 Slice Whole Wheat Bread, 1 tbsp Peanut Butter, 1 cup Milk, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 3 Chicken Sausages, 1 Apple, 12 Almonds
Meal 4 - 3 Chicken Sausages, 1 cup Milk, 1 Banana, 1 tbsp Peanut Butter
Meal 5 - 3 Chicken Sausages, 1 cup Milk
Wednesday, December 1, 2010
12/1/2010
I slept about 8 1/2 hours, I felt great when I woke up. I was really excited for today's WOD. It was:
36" Box Jump
Muscle-ups
275 lb Dead lifts
1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3
It worked as 1 box jump, 2 muscle-ups, 3 dead lifts etc. I got the third set of muscle-ups (6) straight through. This was a PR for me which was awesome; previously I had only done 5. I've got my eyes on 10 in the near future. I broke the 8 up to 5 and 3 and the six to 4 and 2. I couldn't nail the last two muscle-ups at all; I missed three attempts and then called the workout over. This workout was exhausting and it was great to feel confidence with the rings; at least for the first half of the workout. If this workout was for time I would not place well, I'm still not completely comfortable doing muscle-ups, but they have improved a lot over the last few months. I did low carb days for the last two days, so today was a higher carb intake day.
Meal 1 - Whey (14g), Flax (6g), 1/2 Banana
Meal 2 - Surge Recovery (60g C, 25g P), Whey (27g), 1/2 Banana, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 Cup Milk
Meal 4 - 1 Steak, 2 cups Broccoli, 2 cups Milk
Meal 5 - 3 Chicken Sausages
36" Box Jump
Muscle-ups
275 lb Dead lifts
1-2-3
2-4-6
3-6-9
4-8-12
3-6-9
2-4-6
1-2-3
It worked as 1 box jump, 2 muscle-ups, 3 dead lifts etc. I got the third set of muscle-ups (6) straight through. This was a PR for me which was awesome; previously I had only done 5. I've got my eyes on 10 in the near future. I broke the 8 up to 5 and 3 and the six to 4 and 2. I couldn't nail the last two muscle-ups at all; I missed three attempts and then called the workout over. This workout was exhausting and it was great to feel confidence with the rings; at least for the first half of the workout. If this workout was for time I would not place well, I'm still not completely comfortable doing muscle-ups, but they have improved a lot over the last few months. I did low carb days for the last two days, so today was a higher carb intake day.
Meal 1 - Whey (14g), Flax (6g), 1/2 Banana
Meal 2 - Surge Recovery (60g C, 25g P), Whey (27g), 1/2 Banana, 1 tbsp Creatine, 1 tbsp Beta-alanine, 1 Multivitamin
Meal 3 - 2 Chicken Sausages, 2 Slices Whole Wheat Bread, 1 tbsp Peanut Butter, 1 Cup Milk
Meal 4 - 1 Steak, 2 cups Broccoli, 2 cups Milk
Meal 5 - 3 Chicken Sausages
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