I slept 8 hours and felt alright when I woke up. I had a little bit of congestion when I woke up this morning. After a little caffeine and a meal I felt decent. My legs were no longer sore, but my shoulders are still sore. The workout today was:
10 Rounds with 60 Seconds Rest Between Each Round.
115 lb Thruster x 5
Dead-Hang Pull-up x 10
Row 100m
My times:
1.20
1.07
1.12
1.20
1.23
1.16
1.15
1.12
1.20
1.13
This workout was great conditioning. The thrusters weren't hard, just painful on my sore shoulders. The pull-ups didn't feel too bad. Had I not done a 100 dead-hang pull-ups on Saturday they would have been a lot easier. Overral a great workout; I got an intense pump and I look lean in the mirror. This diet is working very well.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Meal 4 - 1 Chicken Breast, 8 Walnuts (400 Cal, 20g F, 0g C 48g P)
Meal 5 - 2 Cups Broccoli, 6 oz Steak (450 Cal, 18g F, 18gC, 54g P)
Meal 6 - Casein Protein (120 Cal, 1g F, 3g C , 24g P)
Daily Total (medium/low carb): 2095 Cal, 76.5g F, 117.5g C, 224g P
Monday, January 31, 2011
Sunday, January 30, 2011
1/30/2011
I slept eight and half hours last night. It was much needed. I was decently sore in my shoulders and a little sore in my quads today. With the all the carbs over the last two days I still look lean. Anyway, today was a very low carb day and it went well. I wasn't extremely hungry at any point. This day of rest was much needed.
Meal 1 - Whey Protein, 1 Banana, Flax (315 Cal, 9g F, 30g C, 25g P)
Meal 2 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Meal 3 - 2 Cups Broccoli, 6 oz Steak, 5 Strawberries (500 Cal, 18g F, 23gC, 54g P)
Meal 4 - 1 Chicken Breast, 2 tbsp Peanut Butter, 5 Strawberries (530 Cal, 20g F, 13g C, 56g P)
Daily Total (rest/very low carb): 1745 Cal, 59g F, 84g C, 181g P
Meal 1 - Whey Protein, 1 Banana, Flax (315 Cal, 9g F, 30g C, 25g P)
Meal 2 - 2 Cups Broccoli, 1 Chicken Breast (400 Cal, 12g F, 18g C, 46g P)
Meal 3 - 2 Cups Broccoli, 6 oz Steak, 5 Strawberries (500 Cal, 18g F, 23gC, 54g P)
Meal 4 - 1 Chicken Breast, 2 tbsp Peanut Butter, 5 Strawberries (530 Cal, 20g F, 13g C, 56g P)
Daily Total (rest/very low carb): 1745 Cal, 59g F, 84g C, 181g P
Saturday, January 29, 2011
1/29/2011
I slept 8 1/2 hours, which was much needed. I was surprised that I felt decent this morning. My only problem is my shoulders are extremely sore. That 400m overhead plate carry yesterday ruined my shoulders. Simply raising my hands above my head was painful. We went through a very comprehensive warm-up. It was great and afterward I felt ready to roll. After the first warm-up routine I did 'Annie' as a warm-up. (50,40,30,20,10 Double-Unders and Sit-ups). This was by far my fastest time (5.02). The last time I did this WOD I got 6.55. I'm happy that I've improved so much on my DUs. I only missed 3 of the reps. I want to do this WOD totally unbroken and under 4.45. After 'Annie' I took a few minutes and then did:
20 Rounds for Time:
5 Dead-Hang Pull-ups
5 Dips
5 '2 for 1' Wall-balls
Before round 1 and after rounds 5, 10, 15, and 20 was a 500m Row. My time was 38.41.
The hardest part of this WOD was the dips; I guess it wasn't even 'hard' it was just the most painful part considering how sore my shoulders were. The dead-hang pull-ups were easy and the wall-balls kept my heart rate up the entire time. This WOD was weird in that I'd recover aerobically between the rowing and then I'd be back in oxygen debt after each row. It was a good workout, I had a good time doing it. I'm looking forward to my rest and getting in some heavy lifting next week. Today is another high-carb day in hopes it will help me recover, tomorrow will be a low day. I ended up taking a two hour nap today, I guess I needed the extra rest.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 -(post-workout) 1 Burger, 2 cups WW Pasta, 1/2 Banana (700 Cal, 20g F, 87g C, 55g P)
Meal 3 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter, 1 Cup Milk (580 Cal, 22g F, 46g C, 43g P)
Meal 4 - 1 cup WW Pasta, 1 Chicken Breast, 10 Strawberries, 1 cup Milk, 1 Slice WW Bread (745 Cal, 15g F, 84g C, 69g P)
Meal 5 - 1 cup WW Pasta, Whey Protein, 1 Slice WW Bread, Flax (475 Cal, 7g F, 63g C, 31g P)
Daily Total (high-carb): 2680 Cal, 70.5g F, 295g C, 211g P
20 Rounds for Time:
5 Dead-Hang Pull-ups
5 Dips
5 '2 for 1' Wall-balls
Before round 1 and after rounds 5, 10, 15, and 20 was a 500m Row. My time was 38.41.
The hardest part of this WOD was the dips; I guess it wasn't even 'hard' it was just the most painful part considering how sore my shoulders were. The dead-hang pull-ups were easy and the wall-balls kept my heart rate up the entire time. This WOD was weird in that I'd recover aerobically between the rowing and then I'd be back in oxygen debt after each row. It was a good workout, I had a good time doing it. I'm looking forward to my rest and getting in some heavy lifting next week. Today is another high-carb day in hopes it will help me recover, tomorrow will be a low day. I ended up taking a two hour nap today, I guess I needed the extra rest.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 -(post-workout) 1 Burger, 2 cups WW Pasta, 1/2 Banana (700 Cal, 20g F, 87g C, 55g P)
Meal 3 - 1 Chicken Breast, 1 Banana, 1 tbsp Peanut Butter, 1 Cup Milk (580 Cal, 22g F, 46g C, 43g P)
Meal 4 - 1 cup WW Pasta, 1 Chicken Breast, 10 Strawberries, 1 cup Milk, 1 Slice WW Bread (745 Cal, 15g F, 84g C, 69g P)
Meal 5 - 1 cup WW Pasta, Whey Protein, 1 Slice WW Bread, Flax (475 Cal, 7g F, 63g C, 31g P)
Daily Total (high-carb): 2680 Cal, 70.5g F, 295g C, 211g P
Friday, January 28, 2011
1/28/2011
I was really tired when I woke up this morning, more than usual. I got 7 1/2 hours of sleep. Once I got in the gym I felt good. This carb cycling is working well, I look very lean in the mirror. The workout today was supposed to be done as a coed team; one person doing as many reps as possible while the partner rests until all reps are completed. The woman I was going to complete the workout with was sick today and couldn't come in. I just did the workout straight through. This workout, being meant for two people, was challenging doing it by myself. Here it goes:
800m Run
400m 45 lb Plate Overhead Carry
100 x Rope Slams
80 x 70 lb KB Swings
60 Pull-ups
40 Burpees
12 Rope Climbs
800m Run
My time was 41.05. Other people doing this as a team came in at an average of 35 minutes. The only easy part of this was the running. The OH plate carry was awful. The reps that made up most of the workout were not too taxing, but once at the rope climbs I was gassed. It took a ton of technique to climb the rope that many times straight through, my arms were fried halfway through. Overall this was an awesome workout. Apparently some other guy in the gym wants to do it solo, I'd be interested to see his time.
The PM workout was hill intervals. About 7 hours after my AM workout I did the following:
10 minute warm-up run
8 x 200m hill
10 minute cool-down run
The rest between each interval was a jog down the 200m hill and then 60 seconds at the bottom. It felt good to run fast uphill and I noticed I recovered quickly between intervals. I felt a lot better than I thought I would. It was a cold, but clear evening and a great interval session. I'm glad I got it done. I did the intervals at 80-90% intensity. I didn't go all out because it was the second workout of the day and I don't want to risk injury. I feel good on this carbohydrate cycling.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 1 Burger, 2 Slices WW Bread, 10 Strawberries, 1 cup Mixed Veggies (620 Cal, 26g F, 58g C, 52g P)
Meal 4 - (pre-workout) Whey Protein, 1 Banana, 1 tbsp Olive Oil (320 Cal, 10g F, 30g C, 25g P)
Meal 5 -(post-workout) 1 Burger, 1 1/2 cup WW Pasta, 1 cup Broccoli (610 Cal, 20g F, 67g C, 54g P)
Meal 6 - 1/2 Chicken Breast, 1 cup Milk, 1 tbsp Peanut Butter, 1 Banana (520 Cal, 18g F, 45g C, 43g P)
Daily Total: (high carb/two-a-day): 2795 Cal, 100g F, 280g C, 226g P
800m Run
400m 45 lb Plate Overhead Carry
100 x Rope Slams
80 x 70 lb KB Swings
60 Pull-ups
40 Burpees
12 Rope Climbs
800m Run
My time was 41.05. Other people doing this as a team came in at an average of 35 minutes. The only easy part of this was the running. The OH plate carry was awful. The reps that made up most of the workout were not too taxing, but once at the rope climbs I was gassed. It took a ton of technique to climb the rope that many times straight through, my arms were fried halfway through. Overall this was an awesome workout. Apparently some other guy in the gym wants to do it solo, I'd be interested to see his time.
The PM workout was hill intervals. About 7 hours after my AM workout I did the following:
10 minute warm-up run
8 x 200m hill
10 minute cool-down run
The rest between each interval was a jog down the 200m hill and then 60 seconds at the bottom. It felt good to run fast uphill and I noticed I recovered quickly between intervals. I felt a lot better than I thought I would. It was a cold, but clear evening and a great interval session. I'm glad I got it done. I did the intervals at 80-90% intensity. I didn't go all out because it was the second workout of the day and I don't want to risk injury. I feel good on this carbohydrate cycling.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 1 Burger, 2 Slices WW Bread, 10 Strawberries, 1 cup Mixed Veggies (620 Cal, 26g F, 58g C, 52g P)
Meal 4 - (pre-workout) Whey Protein, 1 Banana, 1 tbsp Olive Oil (320 Cal, 10g F, 30g C, 25g P)
Meal 5 -(post-workout) 1 Burger, 1 1/2 cup WW Pasta, 1 cup Broccoli (610 Cal, 20g F, 67g C, 54g P)
Meal 6 - 1/2 Chicken Breast, 1 cup Milk, 1 tbsp Peanut Butter, 1 Banana (520 Cal, 18g F, 45g C, 43g P)
Daily Total: (high carb/two-a-day): 2795 Cal, 100g F, 280g C, 226g P
Thursday, January 27, 2011
1/27/2011
Complete rest day. I slept almost 10 hours last night which was much needed. I've been going low on the carbs, less than 150g each day for 3 days. Today is a very low and tomorrow and Saturday will be high carb days. It felt good to rest today.
Meal 1 - Whey Protein, 1 Banana, Flax (315 Cal, 9g F, 30g C, 25g P)
Meal 2 - 6 oz Steak, 1/2 cup Sauerkraut (375 Cal, 18g F, 4g C, 46g P)
Meal 3 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 cup Mixed Veggies (550 Cal, 46g F, 5g C, 53g P)
Meal 4 - 1 Chicken Breast, 5 Strawberries, 12 Almonds (470 Cal, 17g F, 5g C, 49g P)
Meal 5 - 1/2 Chicken Breast, Fiber Shake (150 Cal, 6g F, 12g C, 23g P)
Daily Total (rest/very low carb): 1860 Cal, 96g F, 56g C, 196g P)
Meal 1 - Whey Protein, 1 Banana, Flax (315 Cal, 9g F, 30g C, 25g P)
Meal 2 - 6 oz Steak, 1/2 cup Sauerkraut (375 Cal, 18g F, 4g C, 46g P)
Meal 3 - 4 Eggs, 2 Slices Bacon, 1/3 cup Cheese, 1 cup Mixed Veggies (550 Cal, 46g F, 5g C, 53g P)
Meal 4 - 1 Chicken Breast, 5 Strawberries, 12 Almonds (470 Cal, 17g F, 5g C, 49g P)
Meal 5 - 1/2 Chicken Breast, Fiber Shake (150 Cal, 6g F, 12g C, 23g P)
Daily Total (rest/very low carb): 1860 Cal, 96g F, 56g C, 196g P)
Wednesday, January 26, 2011
1/26/2011
I was pretty tired when I woke up this morning. I woke up earlier than usual, I got about 7 and half hours of sleep. I felt great once I ate and got in the gym though. The workout today was great. It was more of a technique day, but it was still a decent workout. The workout was in two parts.
20 rounds with a 95 lb Barbell:
3 x Hang-Power Snatch
3 x Overhead Squats
This portion was not for time, but there was no rest between sets. The rest was my training partner's set. I had two guys coaching me through this. It was great for technique work and I came off this with a lot more confidence than I did walking into it. After the HPS and OH squat couplet we did 4 sets of 5 full Snatches. This part was good for my technique work as well. I don't have perfect technique, but I've improved a ton from where I was a year ago.
After that we rested 5-10 minutes and then did a modified 'Mary.' Traditionally 'Mary' is:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
I instead did:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
7 Dead-Hang Pull-ups
I wanted to get some dead-hang pull-ups in. I'm confident with my ability to perform kipping pull-ups in the red zone and I need to work on my dead-hangs for my next PFT. I got 9 or 10 rounds, I don't remember. I wasn't really going 100% because I can't do the one-legged squats without assistance from a box. I did the first few rounds without a box but they were too challenging. I've improved these a lot as well, but I still haven't mastered them. My shoulders were fried from the snatches/OH squats and the hand-stand push-ups were challenging. Today was a good day. This week has been less taxing than last week and I'm looking forward to resting and a very challenging workout on Friday and conditioning on Saturday morning.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P) -
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 4 - 1 Chicken Breast, 1 Tomato, 1/2 cup Sauerkraut (340 Cal, 8g F, 10g C, 48g P)
Meal 5 - 2 Cups Broccoli, 1/2 cup Sauerkraut, 6 oz Steak, 1 tbsp Peanut Butter (550, 26g F, 22g C, 50g P)
Daily Total (low/medium carb): 2115 Cal, 81.5g F, 128.5g C, 199g P)
20 rounds with a 95 lb Barbell:
3 x Hang-Power Snatch
3 x Overhead Squats
This portion was not for time, but there was no rest between sets. The rest was my training partner's set. I had two guys coaching me through this. It was great for technique work and I came off this with a lot more confidence than I did walking into it. After the HPS and OH squat couplet we did 4 sets of 5 full Snatches. This part was good for my technique work as well. I don't have perfect technique, but I've improved a ton from where I was a year ago.
After that we rested 5-10 minutes and then did a modified 'Mary.' Traditionally 'Mary' is:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
I instead did:
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
7 Dead-Hang Pull-ups
I wanted to get some dead-hang pull-ups in. I'm confident with my ability to perform kipping pull-ups in the red zone and I need to work on my dead-hangs for my next PFT. I got 9 or 10 rounds, I don't remember. I wasn't really going 100% because I can't do the one-legged squats without assistance from a box. I did the first few rounds without a box but they were too challenging. I've improved these a lot as well, but I still haven't mastered them. My shoulders were fried from the snatches/OH squats and the hand-stand push-ups were challenging. Today was a good day. This week has been less taxing than last week and I'm looking forward to resting and a very challenging workout on Friday and conditioning on Saturday morning.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P) -
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 4 - 1 Chicken Breast, 1 Tomato, 1/2 cup Sauerkraut (340 Cal, 8g F, 10g C, 48g P)
Meal 5 - 2 Cups Broccoli, 1/2 cup Sauerkraut, 6 oz Steak, 1 tbsp Peanut Butter (550, 26g F, 22g C, 50g P)
Daily Total (low/medium carb): 2115 Cal, 81.5g F, 128.5g C, 199g P)
Tuesday, January 25, 2011
1/25/2011
I was excited for today. The workout was 'Kelly,' which is a straight up conditioning workout that is very challenging. We had to sub the 400m run for a 400m row because it was so icy outside. I was ok with this, I get enough running on the side as it is. Our times would have been a little faster had we ran instead of rowed, but this workout was still challenging and great conditioning.
5 Rounds for time:
400m Row
30 Wall-Balls (20 lb ball)
30 24" Box Jumps
I came in at just under 23 minutes. The wall-balls coming right off that 400m row were by far the hardest part.
After 'Kelly' there was a not for time core circuit.
4 Rounds:
25 Ankles to bar
25 GHD Sit-ups
25 GHD Extensions
2:00 Plank
I rested each round after the plank for a minute or two before I did the next round of ankles to bar. This was a great core workout. My body was extremely taxed after both of these workouts.
I'm excited for tomorrow and for my day of rest on Thursday.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P) -
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 1/2 Chicken Breast, 7 Olives (340 Cal, 13g F, 30g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 5 - 1 Chicken Breast, 2 tbsp Peanut Butter (480 Cal, 20g F, 8g C, 56g P)
Daily Total (low carb): 2045 Cal, 80.5g F, 117.5g C, 187g P
5 Rounds for time:
400m Row
30 Wall-Balls (20 lb ball)
30 24" Box Jumps
I came in at just under 23 minutes. The wall-balls coming right off that 400m row were by far the hardest part.
After 'Kelly' there was a not for time core circuit.
4 Rounds:
25 Ankles to bar
25 GHD Sit-ups
25 GHD Extensions
2:00 Plank
I rested each round after the plank for a minute or two before I did the next round of ankles to bar. This was a great core workout. My body was extremely taxed after both of these workouts.
I'm excited for tomorrow and for my day of rest on Thursday.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P) -
Meal 2 (post-workout) - Whey Protein, 1 tbsp Peanut Butter, 2 Slices WW Bread, 1/2 Banana (Total: 545 Cal, 19g F, 64g C, 39g P)
Meal 3 - 1/2 Chicken Breast, 7 Olives (340 Cal, 13g F, 30g P)
Meal 4 - 2 Cups Broccoli, 1 Chicken Breast, 8 Walnuts (500 Cal, 22g F, 18g C, 49g P)
Meal 5 - 1 Chicken Breast, 2 tbsp Peanut Butter (480 Cal, 20g F, 8g C, 56g P)
Daily Total (low carb): 2045 Cal, 80.5g F, 117.5g C, 187g P
Monday, January 24, 2011
1/24/2011
AM - I always feel a little anxious coming back from two days off; this coupled with the fact I drank and ate a few cheat meals this weekend made me straight up nervous about hitting today's challenging WOD. After a long warm-up the workout was 'DT,' a Hero WOD. It was as follows:
With a 155 lb Bar, 5 rounds for time:
12 Dead-lifts
9 Hang Power Cleans
6 Push-Jerks
My time was 14:52. This isn't extremely impressive; although I'd be surprised if anyone in my gym beats my time. I would like to do it again under 10 minutes. After reading how guys did it after I got home I think I could drastically improve my time. Anything overhead for me holds me back, so the jerks were awful, they were more often than not push-presses. Overall a great conditioning/benchmark WOD.
PM - I got back in the gym 6 hours after my first workout. The second WOD was:
5 rounds for time:
500m Row
400m Run
My time was 19.50. I didn't have any other times to compare this to. I didn't go at 100%, this second workout was done at about 85%. It was a solid conditioning workout. It felt good to train twice in one day and I felt energized and ready for both workouts.
The diet is coming back online starting this week. Despite all the weird things I ingested this weekend I look very lean in the mirror.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 -(post-workout) - Whey Protein, Flax Oil, 1/2 Banana, 1 Slice WW Bread (Total: 375 Cal, 11g F, 40g C, 31g P)
Meal 3 - 1/2 Chicken Breast, 1 Slice WW Bread, 8 Walnuts (Total: 470 Cal, 24g F, 26g C, 38g P)
Meal 4 - (pre-workout) Whey Protein, 1/2 Apple, 12 Almonds (Total: 255 Cal, 8g F, 18g C, 27g P)
Meal 5 - (post-workout) 1 Steak, 2 cups Broccoli, 1 Slice WW Bread, 1/2 Apple (Total: 625 Cal, 24g F, 54g C, 60g P)
Meal 6 - 1/2 Chicken Breast (Total: 360 Cal, 14g F, 3g C, 39g P)
Daily Total (two-a-day/medium carbs): 1890 Cal, 87.5g F, 155.5 C, 208g P
With a 155 lb Bar, 5 rounds for time:
12 Dead-lifts
9 Hang Power Cleans
6 Push-Jerks
My time was 14:52. This isn't extremely impressive; although I'd be surprised if anyone in my gym beats my time. I would like to do it again under 10 minutes. After reading how guys did it after I got home I think I could drastically improve my time. Anything overhead for me holds me back, so the jerks were awful, they were more often than not push-presses. Overall a great conditioning/benchmark WOD.
PM - I got back in the gym 6 hours after my first workout. The second WOD was:
5 rounds for time:
500m Row
400m Run
My time was 19.50. I didn't have any other times to compare this to. I didn't go at 100%, this second workout was done at about 85%. It was a solid conditioning workout. It felt good to train twice in one day and I felt energized and ready for both workouts.
The diet is coming back online starting this week. Despite all the weird things I ingested this weekend I look very lean in the mirror.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (Total: 180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 -(post-workout) - Whey Protein, Flax Oil, 1/2 Banana, 1 Slice WW Bread (Total: 375 Cal, 11g F, 40g C, 31g P)
Meal 3 - 1/2 Chicken Breast, 1 Slice WW Bread, 8 Walnuts (Total: 470 Cal, 24g F, 26g C, 38g P)
Meal 4 - (pre-workout) Whey Protein, 1/2 Apple, 12 Almonds (Total: 255 Cal, 8g F, 18g C, 27g P)
Meal 5 - (post-workout) 1 Steak, 2 cups Broccoli, 1 Slice WW Bread, 1/2 Apple (Total: 625 Cal, 24g F, 54g C, 60g P)
Meal 6 - 1/2 Chicken Breast (Total: 360 Cal, 14g F, 3g C, 39g P)
Daily Total (two-a-day/medium carbs): 1890 Cal, 87.5g F, 155.5 C, 208g P
1/22/2011 and 1/23/2011
Complete rest both days. I was slightly hungover Saturday. I ate a few cheat meals this weekend, nothing absurd though.
Friday, January 21, 2011
1/21/2011
I got to sleep in an hour today which was much needed. I felt decent this morning, it was probably more mental than anything considering today's workout was more of an active recovery day than anything. There wasn't any timed WOD today which was also good for my mental state. Anyway the workout was as follows:
5 Rounds with a 135 lb bar:
1 Power Clean,
Push-Press x 5,
Then drop the bar to the floor and do:
10 Floor wipers (5R/5L)
This portion of the workout was done with a partner, each set being the partner's rest.
Then immediately into 6 minutes straight of 45 lb KB Turkish get-ups. This portion of the workout was not good on my shoulders. My shoulders are wasted from this week and I really felt exhausted on these get-ups. I got 26 reps in 6 minutes. I definitely could do a lot more than that fresh. This week is a shoulder overload.
Then we took about 5 minutes of rest and did a 1200m run at 100% intensity. I didn't time it, I just made sure to run hard. This felt extremely hard. How I felt on this run legitimized in my mind taking two days off, I need rest.
Then we did a quick core circuit. 30 seconds of sit-ups, 30 seconds oblique bridges (30R/30L). It was for 3 rounds. This was good, I was able to maintain a complete sprint through each movement, getting around 25-30 sit-ups and 40 of the bridges each 30 second interval.
After this we kind of just dicked around for an hour. We played around the rings, shot the shit and tried a bunch of movements we had never done before. It was a good time and a great way to end this challenging week. I'm looking forward to my rest and to hit the workouts hard come Monday.
5 Rounds with a 135 lb bar:
1 Power Clean,
Push-Press x 5,
Then drop the bar to the floor and do:
10 Floor wipers (5R/5L)
This portion of the workout was done with a partner, each set being the partner's rest.
Then immediately into 6 minutes straight of 45 lb KB Turkish get-ups. This portion of the workout was not good on my shoulders. My shoulders are wasted from this week and I really felt exhausted on these get-ups. I got 26 reps in 6 minutes. I definitely could do a lot more than that fresh. This week is a shoulder overload.
Then we took about 5 minutes of rest and did a 1200m run at 100% intensity. I didn't time it, I just made sure to run hard. This felt extremely hard. How I felt on this run legitimized in my mind taking two days off, I need rest.
Then we did a quick core circuit. 30 seconds of sit-ups, 30 seconds oblique bridges (30R/30L). It was for 3 rounds. This was good, I was able to maintain a complete sprint through each movement, getting around 25-30 sit-ups and 40 of the bridges each 30 second interval.
After this we kind of just dicked around for an hour. We played around the rings, shot the shit and tried a bunch of movements we had never done before. It was a good time and a great way to end this challenging week. I'm looking forward to my rest and to hit the workouts hard come Monday.
Thursday, January 20, 2011
1/20/2011
Today was a very challenging day. It was demoralizing to not do well on the workouts, but it was also good, in a way, to get my ass handed to me by some of these WODs. The workout was:
As many rounds in 4 minutes:
325 lb Dead Lift x 4
4 Muscle-ups
Rest 8 minutes
As many rounds in 6 minutes:
185 lb Cleans x 6
Hand-stand Push-ups x 12
Rest 6 minutes
As many rounds in 8 minutes:
500m row
10 Chest-to-Bar Pull-ups
10 Burpees
I got 2 rounds and 4 dead lifts for the first workout; 2 rounds for the second workout; and 2 rounds and 350m on the last workout. Compared to other times I've been looking at I did not do well on these workouts. The muscle-ups really got me on the first workout. I blew through the dead lifts like they were nothing. For the second workout it was definitely the cleans. 185 for a full clean is not easy for me. 6 months ago it was my 1 rep max. The HSPU were challenging, but I went through both sets unbroken. The last workout played more to my strengths. I'm confident with my rowing ability and pull-ups/burpees are literally nothing compared to muscle-ups and 185 lb cleans. Over all it was a challenging day. I want to do this workout again in the near future.
The guy I train with and I are both consistent and solid athletes, these workouts just kicked our ass. I suppose that's the beauty of crossfit, there is always something new and challenging that can be learned and developed. I'm looking forward to resting the rest of today and probably taking a nap. I'm going to start breaking down my diet next week.
Also I just became aware a bunch of the links to pictures I had on here are broken. Sorry about that, they were links from the site of the gym I train at and they took them down. I will try and get my camera in the gym more often in the future.
As many rounds in 4 minutes:
325 lb Dead Lift x 4
4 Muscle-ups
Rest 8 minutes
As many rounds in 6 minutes:
185 lb Cleans x 6
Hand-stand Push-ups x 12
Rest 6 minutes
As many rounds in 8 minutes:
500m row
10 Chest-to-Bar Pull-ups
10 Burpees
I got 2 rounds and 4 dead lifts for the first workout; 2 rounds for the second workout; and 2 rounds and 350m on the last workout. Compared to other times I've been looking at I did not do well on these workouts. The muscle-ups really got me on the first workout. I blew through the dead lifts like they were nothing. For the second workout it was definitely the cleans. 185 for a full clean is not easy for me. 6 months ago it was my 1 rep max. The HSPU were challenging, but I went through both sets unbroken. The last workout played more to my strengths. I'm confident with my rowing ability and pull-ups/burpees are literally nothing compared to muscle-ups and 185 lb cleans. Over all it was a challenging day. I want to do this workout again in the near future.
The guy I train with and I are both consistent and solid athletes, these workouts just kicked our ass. I suppose that's the beauty of crossfit, there is always something new and challenging that can be learned and developed. I'm looking forward to resting the rest of today and probably taking a nap. I'm going to start breaking down my diet next week.
Also I just became aware a bunch of the links to pictures I had on here are broken. Sorry about that, they were links from the site of the gym I train at and they took them down. I will try and get my camera in the gym more often in the future.
Wednesday, January 19, 2011
1/19/2011
I was a tight in my shoulders today. I got to sleep in which was awesome. I ended up running in the afternoon. It was freezing cold, extremely windy and the trails were muddy. All of these coupled together really slowed the run down. I don't know the exact distance, but the run usually takes under an hour. It's basically 4 miles straight up and then another 3 or 4 down. It usually takes about 50-55 minutes. I ran it in 67 minutes today, there were a few segments of the run I had to walk off the trail because it was so muddy. It felt great to run a long while. If it wasn't so windy it would have been a great run. Over all I am happy I got out the door and completed the recovery run. I'm excited for the workouts tomorrow.
Tuesday, January 18, 2011
1/18/2010
I didn't feel great yesterday during the WODs so I ended up carbing up quite a bit; 350-400 grams yesterday. It helped me recover a lot and I felt decent when I got in the gym today. The workout was:
5 Rounds:
2 Ground to Overhead with 200lb
50,40,30,20,10 DUs (one set each round)
This workout would ideally be done in under 7 minutes. I could barely do singles of the 200 lbs. It was a PR for me overhead (previous PR 195). So it was awesome that I set a PR and got a lot of solid reps of power cleans/push-presses with 200 lbs, but I didn't do it in the time limit. My split-jerk is terrible, I wouldn't even attempt 200 lbs on that lift considering my form is not proper. I need to get with a Olympic weightlifting coach in the near future. I rested about 5 minutes and then did the second WOD.
The second workout was a longer metcon. It was as follows:
50 Wall-balls
40 Pull-ups
30 Ring-dips
20 Power Snatch (115)
10 Burpees
20 Shoulder to Overhead (115) - I did push-presses for every rep
30 70 LB KB Swings
40 Box Jumps (36")
50 Double-Unders
My time was a little over 22 minutes. I felt pretty good on all the things that didn't involve my shoulders. I could have done this workout a lot faster had I not done these two workouts back to back. I still got a great workout and really enjoyed setting a PR.
5 Rounds:
2 Ground to Overhead with 200lb
50,40,30,20,10 DUs (one set each round)
This workout would ideally be done in under 7 minutes. I could barely do singles of the 200 lbs. It was a PR for me overhead (previous PR 195). So it was awesome that I set a PR and got a lot of solid reps of power cleans/push-presses with 200 lbs, but I didn't do it in the time limit. My split-jerk is terrible, I wouldn't even attempt 200 lbs on that lift considering my form is not proper. I need to get with a Olympic weightlifting coach in the near future. I rested about 5 minutes and then did the second WOD.
The second workout was a longer metcon. It was as follows:
50 Wall-balls
40 Pull-ups
30 Ring-dips
20 Power Snatch (115)
10 Burpees
20 Shoulder to Overhead (115) - I did push-presses for every rep
30 70 LB KB Swings
40 Box Jumps (36")
50 Double-Unders
My time was a little over 22 minutes. I felt pretty good on all the things that didn't involve my shoulders. I could have done this workout a lot faster had I not done these two workouts back to back. I still got a great workout and really enjoyed setting a PR.
Monday, January 17, 2011
1/17/2011
I was still a little spent from last week. I think that I look leaner than I ever have. That being said I did not feel great today on the WODs. They were extremely difficult WODs back to back, but I didn't feel at a 100 percent. The first WOD was:
7 Rounds for time with 155:
4 Burpee Dead Lifts
3 Burpee Power Cleans
2 Burpee Cleans
1 Burpee Clean and Jerk
My time was a little over 12 minutes. The guy I train with beat me about almost 2 minutes. This workout was difficult; my legs were not recovered from the heavy squats last Friday and the running and rowing done over the last few days. I gassed out during round 4. The last few rounds were painful. We rested about 5 minutes and then did:
330m Run
3 Rounds: 20 x 70 lb KB Swings, 20 Pull-ups (chest to bar)
330m Run
My time for the second WOD was around 10 minutes. The guy I train with did it about 2 minutes faster. It was disappointing to get beaten in both WODS, but I just didn't have it today. The chest to bar pull-ups rocked me. I didn't get one set straight through. I ate a lot of carbs after the workout and I'm going to eat a lot of carbs today in hopes of recovering better. This entire week is full of ridiculous WODs. Some I'm more excited for than others.
7 Rounds for time with 155:
4 Burpee Dead Lifts
3 Burpee Power Cleans
2 Burpee Cleans
1 Burpee Clean and Jerk
My time was a little over 12 minutes. The guy I train with beat me about almost 2 minutes. This workout was difficult; my legs were not recovered from the heavy squats last Friday and the running and rowing done over the last few days. I gassed out during round 4. The last few rounds were painful. We rested about 5 minutes and then did:
330m Run
3 Rounds: 20 x 70 lb KB Swings, 20 Pull-ups (chest to bar)
330m Run
My time for the second WOD was around 10 minutes. The guy I train with did it about 2 minutes faster. It was disappointing to get beaten in both WODS, but I just didn't have it today. The chest to bar pull-ups rocked me. I didn't get one set straight through. I ate a lot of carbs after the workout and I'm going to eat a lot of carbs today in hopes of recovering better. This entire week is full of ridiculous WODs. Some I'm more excited for than others.
Saturday, January 15, 2011
1/15/2010
I wanted to get some activity in today, despite the two-a-day yesterday and the fact that I'm extremely sore. I thought about exactly what workout I should do and came up with a nice WOD myself. I wanted to work skills and get some conditioning in; I'm happy with the conclusion I came to.
First for a warm-up I did 'Annie' for time, I got 6:55. I was happy with this time, I'm getting much faster with the DUs but I want to be under 6 minutes.
Then I took a short break for a few minutes and then did 10 x 250m row. In between each set was a 30 second hand-stand lockout and 3 dead-hang pull-ups with a 35 lb kettle-bell. There was no rest. I recorded the 250m times, all of them were between 45-49 seconds. The workout was great. I was really spent by the end of it. I was really happy I got all the lockouts straight through.
First for a warm-up I did 'Annie' for time, I got 6:55. I was happy with this time, I'm getting much faster with the DUs but I want to be under 6 minutes.
Then I took a short break for a few minutes and then did 10 x 250m row. In between each set was a 30 second hand-stand lockout and 3 dead-hang pull-ups with a 35 lb kettle-bell. There was no rest. I recorded the 250m times, all of them were between 45-49 seconds. The workout was great. I was really spent by the end of it. I was really happy I got all the lockouts straight through.
Friday, January 14, 2011
1/14/2010
AM - I felt stiff this morning, but once I got in the gym I felt good. The lift today was a front squat triple. I worked up to 265 for a triple, which was my previous 1 rep max. I then did 275 for a single; I didn't even attempt for a heavier triple. I was happy to PR despite my holiday from the 24th to the 1st of year and the fact that I've drastically cut back my calories and carbs due to cutting weight. I feel great during the WODs and look good in the mirror and decently lean. I'm being very consistent with my rest and diet. Anyway, after the front squats there was a short sprint WOD:
400m run, 30 x 95 lb OH Squats, 21 pull-ups.
The run was extremely slow because it was so icy outside. I did the squats 20, 10. I really wanted to get all 30 in a row, but my shoulders couldn't take it. I blew through the pull-ups. The WOD took a little over 4 minutes.
PM - I got out to the track right around 3 pm, 5 hours after the AM session ended. I did 4 x 400m with 2 minutes rest between intervals. I ran 64,70,75,76. I didn't do this correctly at all, I went out way too hard on the first interval. I haven't ran on a track in so long, I guess I was just really excited. I wanted to be in the 75-78 range, not really knowing what to expect. Next session I want to be in the 70-74 range every interval. After the 400s we took about a 5 minute break and then did 4 x 200m. I ran 32-34 every interval. I was going to 6 x 200m but we were exhausted and cramping after the 3rd 200. We cut the workout short but it was still a great workout. The first two-a-day of the new year was a great success. It felt awesome to run fast and be in oxygen debt.
400m run, 30 x 95 lb OH Squats, 21 pull-ups.
The run was extremely slow because it was so icy outside. I did the squats 20, 10. I really wanted to get all 30 in a row, but my shoulders couldn't take it. I blew through the pull-ups. The WOD took a little over 4 minutes.
PM - I got out to the track right around 3 pm, 5 hours after the AM session ended. I did 4 x 400m with 2 minutes rest between intervals. I ran 64,70,75,76. I didn't do this correctly at all, I went out way too hard on the first interval. I haven't ran on a track in so long, I guess I was just really excited. I wanted to be in the 75-78 range, not really knowing what to expect. Next session I want to be in the 70-74 range every interval. After the 400s we took about a 5 minute break and then did 4 x 200m. I ran 32-34 every interval. I was going to 6 x 200m but we were exhausted and cramping after the 3rd 200. We cut the workout short but it was still a great workout. The first two-a-day of the new year was a great success. It felt awesome to run fast and be in oxygen debt.
1/12/2010
1/12 - Felt pretty good this morning despite the extremely difficult WOD yesterday. The WOD today was 'Diane.'
21,15,9 of: 225 lb Dead Lifts and Hand Stand Push-ups.
I was a little concerned about my performance on this WOD, my legs were a spent from yesterday. But I blew through the dead lifts like they were nothing. I had never maxed out on HSPU before and I got 11 on my first set. I'm not that great at HSPU, so I was decently happy with this. I would like to do this WOD again in the near future when I'm stronger at HSPU.
About 5 minutes after 'Diane' there was a conditioning WOD. It was 10 rounds of:
2 Body Weight Bench Presses (185 lb)
20 Hammer Strikes (10R/10L)
6 36" Box Jump
Then I did 50 GHD sit-ups and 50 GHD extensions - unbroken sets. I really need to work on these.
I didn't time either of the WODs, but they were done with about 85% intensity.
21,15,9 of: 225 lb Dead Lifts and Hand Stand Push-ups.
I was a little concerned about my performance on this WOD, my legs were a spent from yesterday. But I blew through the dead lifts like they were nothing. I had never maxed out on HSPU before and I got 11 on my first set. I'm not that great at HSPU, so I was decently happy with this. I would like to do this WOD again in the near future when I'm stronger at HSPU.
About 5 minutes after 'Diane' there was a conditioning WOD. It was 10 rounds of:
2 Body Weight Bench Presses (185 lb)
20 Hammer Strikes (10R/10L)
6 36" Box Jump
Then I did 50 GHD sit-ups and 50 GHD extensions - unbroken sets. I really need to work on these.
I didn't time either of the WODs, but they were done with about 85% intensity.
Tuesday, January 11, 2011
1/11/2011
I felt pretty good this morning. I checked the weather before leaving for the gym and it was 14 degrees. The workout I did today was hard. It was for time:
1 mile run,
100 sit-ups,
1 mile run,
100 push-ups (hands released at bottom),
1 mile run,
100 70 lb Russian KB Swings,
1 mile run,
100 Pull-ups
1 mile run
My time was 1 hour and 45 seconds. This workout was extremely taxing and more than anything just cold. I tried not to think about the coldness and just detach during the running. Over all it was a nice conditioning WOD. I liked pushing myself on the runs and the other reps in between just seemed like recovery. I would be extremely surprised if anyone in my gym beat my time. Good day, I'm excited for Friday's two-a-day including track intervals.
1 mile run,
100 sit-ups,
1 mile run,
100 push-ups (hands released at bottom),
1 mile run,
100 70 lb Russian KB Swings,
1 mile run,
100 Pull-ups
1 mile run
My time was 1 hour and 45 seconds. This workout was extremely taxing and more than anything just cold. I tried not to think about the coldness and just detach during the running. Over all it was a nice conditioning WOD. I liked pushing myself on the runs and the other reps in between just seemed like recovery. I would be extremely surprised if anyone in my gym beat my time. Good day, I'm excited for Friday's two-a-day including track intervals.
Monday, January 10, 2011
1/10/2011
1/7 - 'Badger' - 3 Rounds for time: 30 Cleans @ 95 lbs, 30 Pull-ups, 800m Run. I got just over 30 minutes, my best time on this was a little over 28 when I did it last spring. I was in much better running shape back then. I wanted to PR, but between my aerobic capacity being less conditioned and my arms extremely sore from all the weeks pull-ups/muscle-ups I just didn't have it in me. Great workout though.
After about 10 minute rest I did: 30,25,20,15,10,5 of: Double-unders, GHD Sit-ups, GHD Extensions, and KTE. I didn't time it but I did it as fast as possible. I didn't break up any of the sets and the double-unders came easily. Great core workout.
1/8 - Hero WOD 'Rankel' - AMR in 20 Minutes: 6 x 225 lb deadlifts, 7 Burpee Pull-ups, 10 x 70 lb KB Swing, 200 m run. I got 6 rounds and then through the burpee pull-ups on the 7th round. Great conditioning WOD.
1/9 - Rest
1/10 - 'Grace' (modified) 30 x 135 lb Clean and Jerk for time. I got about 8 minutes. I did all the reps with a full squat clean and split jerks, not push-jerks. I could have gone a way faster had it been the regular 'grace' with power cleans and push-jerks, but I really need to work on and stay disciplined with my form on the split jerks.
After that WOD I did 10 Turkish Get-Ups (5 a side) with a 70 lb KB. These were great, I had never done so many with such a heavy weight, it felt good.
Then the second WOD was AMR in 12 minutes of: 2 rope climbs, 10 burpees. I don't remember how many rounds I got but this workout was intense and good. I had never gotten so exhausted on the rope before. Good day.
I'm looking great in the mirror, I've leaned out since the binge of the time between Christmas Eve and New Years Day. I'm excited to keep my diet in check, diet will start being posted tomorrow.
After about 10 minute rest I did: 30,25,20,15,10,5 of: Double-unders, GHD Sit-ups, GHD Extensions, and KTE. I didn't time it but I did it as fast as possible. I didn't break up any of the sets and the double-unders came easily. Great core workout.
1/8 - Hero WOD 'Rankel' - AMR in 20 Minutes: 6 x 225 lb deadlifts, 7 Burpee Pull-ups, 10 x 70 lb KB Swing, 200 m run. I got 6 rounds and then through the burpee pull-ups on the 7th round. Great conditioning WOD.
1/9 - Rest
1/10 - 'Grace' (modified) 30 x 135 lb Clean and Jerk for time. I got about 8 minutes. I did all the reps with a full squat clean and split jerks, not push-jerks. I could have gone a way faster had it been the regular 'grace' with power cleans and push-jerks, but I really need to work on and stay disciplined with my form on the split jerks.
After that WOD I did 10 Turkish Get-Ups (5 a side) with a 70 lb KB. These were great, I had never done so many with such a heavy weight, it felt good.
Then the second WOD was AMR in 12 minutes of: 2 rope climbs, 10 burpees. I don't remember how many rounds I got but this workout was intense and good. I had never gotten so exhausted on the rope before. Good day.
I'm looking great in the mirror, I've leaned out since the binge of the time between Christmas Eve and New Years Day. I'm excited to keep my diet in check, diet will start being posted tomorrow.
Thursday, January 6, 2011
1/6/2011
From Christmas until Tuesday 1/4 I wasn't training consistently or with the extreme intensity I usually do. I was spending time with friends and family and enjoying a little time off from strict training/diet/rest. I still trained, did a 3-4 WODs and a few nice, but cold, runs. Training started again on 1/4. I'm not logging my food this week despite the fact I'm eating correctly, I just don't want to take the time. Next week I'm altering my diet to a template my coach is giving me, I'm going to include macro nutrient breakdowns.
1/4 - WOD: 'Arnie' modified. (RxD is a 72 lb, used a 53 lb) - Didn't time because it wasn't RxD; I blew through the workout, except for the last set of 21 get ups, that part probably took 1/3-1/4 of the total time.
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
1/5 - As many rounds in 20 minutes of: 400m Row, Max pull-ups. I got 107 pull-ups. Coming off the rower right to the pull-up bar was much more difficult than doing this workout with a 400m run. Nice conditioning WOD.
1/6 - 'Nate' I got 14 rounds to 1 abmat. I thought I could do a little better, but this was a PR. I got the first 10 rounds in 12 minutes, then 4 rounds over 8 minutes. I basically gassed hard after 10 rounds. Overall a great workout, I couldn't even do muscle-ups and handstand push-ups six months ago, it's nice to do WODs with intensity involving these movements.
1/4 - WOD: 'Arnie' modified. (RxD is a 72 lb, used a 53 lb) - Didn't time because it wasn't RxD; I blew through the workout, except for the last set of 21 get ups, that part probably took 1/3-1/4 of the total time.
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
1/5 - As many rounds in 20 minutes of: 400m Row, Max pull-ups. I got 107 pull-ups. Coming off the rower right to the pull-up bar was much more difficult than doing this workout with a 400m run. Nice conditioning WOD.
1/6 - 'Nate' I got 14 rounds to 1 abmat. I thought I could do a little better, but this was a PR. I got the first 10 rounds in 12 minutes, then 4 rounds over 8 minutes. I basically gassed hard after 10 rounds. Overall a great workout, I couldn't even do muscle-ups and handstand push-ups six months ago, it's nice to do WODs with intensity involving these movements.
Subscribe to:
Posts (Atom)