Well I'm almost all settled into my new place after moving. Working out these last two weeks has been difficult because I've been in transition. Moving is a pain, but I've got myself established and I did my first WOD at a new crossfit gym. The gym doesn't put strength moves on the main board. Basically strength is on your own, done before or after the WOD. They do metcons everyday with a RxD workout and a 'Fire-breather' modification. The RxD workout today was:
'King'
5 Rounds for time:
110 lb Clean & Jerk
10 Knees to Elbows
15 KB Swing (53 lb)
20 Double-unders
The 'Fire-breather' mod was 165 lb clean and jerk. Doing this workout without a heavy weight would simply be movement. So obviously I did the 'FB' / heavier version of the WOD. The weight went up easy until the 5th round. This workout took me 17:15. I plan on always doing the 'FB' version of the workout.
I need to program my own strength to do before WODs. This is difficult not knowing what WOD I'm going to be doing until the night before when the gym posts it online. But at this point getting stronger and improving skills (specifically muscle-ups, HSPU, O-Lifts, and the butterfly pull-up) are my main goals. I'm really not concerned with improving my metabolic conditioning; its at a point where it's solid.
I'm a little nervous about the direction of my training, but overall optimistic. This new box is a solid gym. It's not known for the strength of its athletes though and getting stronger is my main goal.
Right now I'm going to do 3 on 1 off / 2 on 1 off. With 3 strength sessions a week before WODs and maybe some two-a-days eventually if I have time. My diet will be back online soon. I haven't had the time to log everything while moving.
Tuesday, May 31, 2011
Saturday, May 28, 2011
5/27/2011
Easy 20 minute run.
Then 7 rounds as fast as possible:
7 Dead-hang Pull-ups
10 Pistols (5 each leg)
Easy 15 minute run.
I felt the best I ever have on pistols today. I haven't done this high volume of them in a while. Running after the pistols was challenging, I definitely had that 'jello' feeling.
Then 7 rounds as fast as possible:
7 Dead-hang Pull-ups
10 Pistols (5 each leg)
Easy 15 minute run.
I felt the best I ever have on pistols today. I haven't done this high volume of them in a while. Running after the pistols was challenging, I definitely had that 'jello' feeling.
5/26/2010
I got out the door in the afternoon. It was cold and rainy. Not the best day. Training alone is not fun. I tried to keep the intensity up, wish I had somebody to train with though. Today looked like this:
Easy 1 mile run to a track, then:
50 HSPU for time with a 400m run penalty for breaking up the reps.
Easy 1 mile cool-down run.
I ended up running 7 or 8 400m sprints. Pretty good day. Some of my HSPU reps got sloppy towards the end.
Easy 1 mile run to a track, then:
50 HSPU for time with a 400m run penalty for breaking up the reps.
Easy 1 mile cool-down run.
I ended up running 7 or 8 400m sprints. Pretty good day. Some of my HSPU reps got sloppy towards the end.
Tuesday, May 24, 2011
5/24/2011
I was a little sore in my lower body today. I got out the door in the early afternoon. Today looked like this:
15 minute easy run to a pull-up/dip bar. Then:
10,9,8,7...1 of:
Bar Dips
Dead-hang Pull-ups
Hand Release Push-ups
Jump Squats
15 minute easy cool-down run.
Today was pretty easy, not too challenging. I tried to keep the intensity high.
15 minute easy run to a pull-up/dip bar. Then:
10,9,8,7...1 of:
Bar Dips
Dead-hang Pull-ups
Hand Release Push-ups
Jump Squats
15 minute easy cool-down run.
Today was pretty easy, not too challenging. I tried to keep the intensity high.
5/23/2011
I got into a YMCA today. It's always hard to do legit workouts in this gym. It's very small and always crowded. I kept it extremely simple, but challenging.
5 x 5 - Back Squat @ 275 lb
5 x 5 - Dead Lift @ 295 lb
3 x 10 - OH Squat @ 95 lb (focusing on speed)
Rest a few minutes then:
5 x 300m Row @ 60 seconds rest. Intervals averaged about 55 seconds.
Again, this workout was simple, but I kept the intensity high. I didn't have much time in the gym or much room to workout. Overall a good workout though, I was fairly taxed by the end of everything.
I'm in transition at the moment. After last Thursday's workout I left town and I'm moving into a new city. I don't have a crossfit gym membership yet. It's definitely stressful getting resettled and everything. I'm trying to keep training and my food intake has been under control. I'm excited to get settled in and get back to hardcore workouts.
5 x 5 - Back Squat @ 275 lb
5 x 5 - Dead Lift @ 295 lb
3 x 10 - OH Squat @ 95 lb (focusing on speed)
Rest a few minutes then:
5 x 300m Row @ 60 seconds rest. Intervals averaged about 55 seconds.
Again, this workout was simple, but I kept the intensity high. I didn't have much time in the gym or much room to workout. Overall a good workout though, I was fairly taxed by the end of everything.
I'm in transition at the moment. After last Thursday's workout I left town and I'm moving into a new city. I don't have a crossfit gym membership yet. It's definitely stressful getting resettled and everything. I'm trying to keep training and my food intake has been under control. I'm excited to get settled in and get back to hardcore workouts.
5/21/2011
45 minute moderate paced run with lots of hills. I was very surprised by how good I felt. I haven't been running much lately. Great day.
5/19/2011
I was still extremely sore in my legs today. I was a little nervous about the WOD because of this deep soreness. I did a very thorough warm-up, then today looked like this:
Dead-lift 4 x 5 @ 265
Then 5 rounds for time of:
10 x 115 lb OH Squat
10 Chest to Bar Pull-ups
400m Run
My time was a little over 16 minutes. Great WOD. I felt pretty good, my runs felt really slow though. I just couldn't get a fast stride going while being so sore. Overall great though, the OH squats felt really good.
Dead-lift 4 x 5 @ 265
Then 5 rounds for time of:
10 x 115 lb OH Squat
10 Chest to Bar Pull-ups
400m Run
My time was a little over 16 minutes. Great WOD. I felt pretty good, my runs felt really slow though. I just couldn't get a fast stride going while being so sore. Overall great though, the OH squats felt really good.
Tuesday, May 17, 2011
5/17/2011
My legs were very sore today. Anyway, today looked like this:
4 x 5 @ 180 lbs Bench Press (same formula)
Workout:
4 rounds with as little rest as possible:
10 Wall-walks to push-up (start laying on stomach with feet against wall, walk up wall with hands until in a handstand with hands a few inches from wall, then walk down into push-up position, perform 1 push-up = 1 rep)
10 Ring Dips (muscle-up to rings)
10 Power Snatch @ 75 lb
Then 4 Rounds with 2 x 35 lb bumpers:
EZ Bar Curls
EZ Bar Skull Crushers
After the workout I worked on my muscle-ups for a little while. I like working them while I'm fatigued. I worked on turning the rings out every rep, something I need to start doing all the time. I did about 15-20 reps. Solid workout, a lot different from the workouts I've been doing in the last few months.
4 x 5 @ 180 lbs Bench Press (same formula)
Workout:
4 rounds with as little rest as possible:
10 Wall-walks to push-up (start laying on stomach with feet against wall, walk up wall with hands until in a handstand with hands a few inches from wall, then walk down into push-up position, perform 1 push-up = 1 rep)
10 Ring Dips (muscle-up to rings)
10 Power Snatch @ 75 lb
Then 4 Rounds with 2 x 35 lb bumpers:
EZ Bar Curls
EZ Bar Skull Crushers
After the workout I worked on my muscle-ups for a little while. I like working them while I'm fatigued. I worked on turning the rings out every rep, something I need to start doing all the time. I did about 15-20 reps. Solid workout, a lot different from the workouts I've been doing in the last few months.
5/16/2011
Today was a great workout. It looked like this:
Warm-up, 5 rounds fast of:
7 Dead-hang Pull-ups
7 Hand Release Push-ups
7 OH Squats w/ PVC
Then:
4 x 5 @ 245 lb back squat. This was super easy, going through the motion, 2nd week of a 12 week program. There was a formula to reach the 245 (.9 of 1 rep) x .7
The workout:
4 rounds with as little rest as possible:
10 x 53 lb band KB swing
20 x Bulgarian Split Squat (2 x 50 lb Dumb bell)
10 x 155 lb Front Squat
Then, 3 rounds with as little rest as possible:
5 Skin the Cats
10 Ab-wheel Roll-outs
15 Hollow Rocks
20 GHD Sit-ups
Between the leg circuit and core circuit this workout was difficult. The Bulgarian split squats were the real challenge today. After this workout I just went and sat for about 30 minutes because my body was so taxed. I was extremely sore in my legs the next day. This was a great workout.
I have a lot of weird stuff going on in my life right now. I'm definitely in a transition within my life. I've thus been not having time/motivation to calculate my macro breakout. My diet is still clean/under control portion wise. I'm just not going to be posting it on here for the foreseeable future. I don't even know where my training is going. I'd love to stay on the current program I'm on, but it doesn't look like I'm going to be able to do that for reasons I just found out about.
Warm-up, 5 rounds fast of:
7 Dead-hang Pull-ups
7 Hand Release Push-ups
7 OH Squats w/ PVC
Then:
4 x 5 @ 245 lb back squat. This was super easy, going through the motion, 2nd week of a 12 week program. There was a formula to reach the 245 (.9 of 1 rep) x .7
The workout:
4 rounds with as little rest as possible:
10 x 53 lb band KB swing
20 x Bulgarian Split Squat (2 x 50 lb Dumb bell)
10 x 155 lb Front Squat
Then, 3 rounds with as little rest as possible:
5 Skin the Cats
10 Ab-wheel Roll-outs
15 Hollow Rocks
20 GHD Sit-ups
Between the leg circuit and core circuit this workout was difficult. The Bulgarian split squats were the real challenge today. After this workout I just went and sat for about 30 minutes because my body was so taxed. I was extremely sore in my legs the next day. This was a great workout.
I have a lot of weird stuff going on in my life right now. I'm definitely in a transition within my life. I've thus been not having time/motivation to calculate my macro breakout. My diet is still clean/under control portion wise. I'm just not going to be posting it on here for the foreseeable future. I don't even know where my training is going. I'd love to stay on the current program I'm on, but it doesn't look like I'm going to be able to do that for reasons I just found out about.
Friday, May 13, 2011
5/13/2011
I was nervous about working out today because of how terrible I felt yesterday. I was still a little sick today, mostly congestion. My left eye was oozing out fluid all night and was red/irritated in the morning. I don't know if I have conjunctivitis or maybe I'm developing allergies. I really don't want to go to a doctor, I'm hoping this just goes away. Anyway, I ended up feeling a lot better during the actual WOD.
'Kelly'
5 rounds for time:
400m Run
30 24" Box Jumps
30 Wall-Balls
Recover, then:
3 rounds @ 2 minutes rest:
30 GHD Sit-ups
30 GHD Extensions
My time was 23:24. I felt a lot better than I did yesterday. I was training with a partner again and we definitely pushed each other. I finished literally a few seconds faster than him. It was great to train with a solid athlete. I was really excited that I didn't feel terrible. I hope I'm getting over this sickness. I'm also experimenting with upping my calories/carbs. I just trained 5 days straight through, I'm going to take 2 days off and do 3 on 1 off 2/1 next week. Good day.
'Kelly'
5 rounds for time:
400m Run
30 24" Box Jumps
30 Wall-Balls
Recover, then:
3 rounds @ 2 minutes rest:
30 GHD Sit-ups
30 GHD Extensions
My time was 23:24. I felt a lot better than I did yesterday. I was training with a partner again and we definitely pushed each other. I finished literally a few seconds faster than him. It was great to train with a solid athlete. I was really excited that I didn't feel terrible. I hope I'm getting over this sickness. I'm also experimenting with upping my calories/carbs. I just trained 5 days straight through, I'm going to take 2 days off and do 3 on 1 off 2/1 next week. Good day.
5/12/2011
I felt like crap today. Today looked like this:
Same formula for the 4 x 5, ended up being 265 for 4 x 5 on dead lift. Again, this is really light, first week in a 12 week training schedule.
The metcon:
With a 135 lb barbell, 5 rounds for time:
5 Power Cleans
5 Front Squats
5 Push Jerks
10 Pull-ups
My time was a little over 10 minutes. I wasn't happy with this time. The guy I worked out with did it in 8 minutes. I haven't felt this crappy during a WOD in a long time. I blame my sickness/congestion/respiratory issues. I'm so tired of being sick, it's been a week straight.
Meal 1 - 2 Eggs, 1 Slice WW Bread, 1 cup Milk (330 Cal, 12g F, 37g C, 26g P)
Meal 2 - 1/2 Chicken Breast, 1 Slice WW Bread, 1 cup Milk (420 Cal, 14g F, 39g C, 44g P)
Meal 3 (pre-workout) - 2 oz Chicken, 1 Banana (230 Cal, 5g F, 27g C, 17g P)
Meal 4 (post-workout) - 1/2 Chicken Breast, 2 Slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter (675 Cal, 26g F, 66g C, 54g P)
Meal 5 - 1/2 Chicken Breast, 2 Slices WW Bread, 2 cup FF Milk, 1 tbsp Peanut Butter (755 Cal, 26g F, 79g C, 62g P)
Daily Total - 2410 Cal, 83g F, 245g C, 203g P
Same formula for the 4 x 5, ended up being 265 for 4 x 5 on dead lift. Again, this is really light, first week in a 12 week training schedule.
The metcon:
With a 135 lb barbell, 5 rounds for time:
5 Power Cleans
5 Front Squats
5 Push Jerks
10 Pull-ups
My time was a little over 10 minutes. I wasn't happy with this time. The guy I worked out with did it in 8 minutes. I haven't felt this crappy during a WOD in a long time. I blame my sickness/congestion/respiratory issues. I'm so tired of being sick, it's been a week straight.
Meal 1 - 2 Eggs, 1 Slice WW Bread, 1 cup Milk (330 Cal, 12g F, 37g C, 26g P)
Meal 2 - 1/2 Chicken Breast, 1 Slice WW Bread, 1 cup Milk (420 Cal, 14g F, 39g C, 44g P)
Meal 3 (pre-workout) - 2 oz Chicken, 1 Banana (230 Cal, 5g F, 27g C, 17g P)
Meal 4 (post-workout) - 1/2 Chicken Breast, 2 Slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter (675 Cal, 26g F, 66g C, 54g P)
Meal 5 - 1/2 Chicken Breast, 2 Slices WW Bread, 2 cup FF Milk, 1 tbsp Peanut Butter (755 Cal, 26g F, 79g C, 62g P)
Daily Total - 2410 Cal, 83g F, 245g C, 203g P
Wednesday, May 11, 2011
5/11/2011
I felt a lot better today. Still slightly sick and congestion, but no more terrible headache. My chest and triceps are very sore. My legs are a little more sore than they were yesterday. Today is an off day on my coaches schedule. I'm going to make this my active recovery day. Today looked like this:
40 minute easy run, lots of rolling hills.
Recover and then ~100 double unders, in sets of 15 to 20.
Meal 1 - 2 Eggs, 1 cup FF Milk, 10 Strawberries (250 Cal, 8g F, 21g C, 20g P)
Meal 2 (pre-workout) - 1/2 Chicken Breast, 1 Slice WW Bread (370 Cal, 14g F, 26g C, 36g P)
Meal 3 (post-workout) - 1/2 Chicken Breast, 2 Slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter (675 Cal, 26g F, 66g C, 54g P)
Meal 4 - Mixed Veggies, 1 Chicken Breast, 10 Strawberries (480 Cal, 12g F, 28g C, 46g P)
Daily Total: 1775 Cal, 60g F, 141g C, 156g P
40 minute easy run, lots of rolling hills.
Recover and then ~100 double unders, in sets of 15 to 20.
Meal 1 - 2 Eggs, 1 cup FF Milk, 10 Strawberries (250 Cal, 8g F, 21g C, 20g P)
Meal 2 (pre-workout) - 1/2 Chicken Breast, 1 Slice WW Bread (370 Cal, 14g F, 26g C, 36g P)
Meal 3 (post-workout) - 1/2 Chicken Breast, 2 Slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter (675 Cal, 26g F, 66g C, 54g P)
Meal 4 - Mixed Veggies, 1 Chicken Breast, 10 Strawberries (480 Cal, 12g F, 28g C, 46g P)
Daily Total: 1775 Cal, 60g F, 141g C, 156g P
Tuesday, May 10, 2011
5/10/2011
I'm still sick, congested and my head feels very 'full.' Definitely not a good feeling, but I felt better than I did yesterday. Today looked like this:
Baseline/warm-up:
5 Rounds not for time:
7 Dead-hang pull-ups
7 Hand Release Push-ups
7 Squats
Then:
4 x 5 of .65 of .9 of 1 rep max Bench (.9) x (235 lb) x (.65) = (211) x (.65) = 135 lb*
*this is obviously extremely light, just going through the motion, essentially part of the warm-up
The real workout:
Not for time:
10,9,8,7...1
Incline Dumbbell Press (started with 70s, took it down to 60s at round 5)
Ring Dips (muscle-up to the rings)
Toes to Rings
Then 5 sets of:
20 Parallet Dips
40 Bicycle Crunches
Ideally you would do 10 muscle-ups in this workout, but I did almost 20 because the first half of the workout the I had to break up the ring dips. This workout was awesome. It was exactly what I needed. I love doing muscle-ups in the red zone. This made me really work for each rep and fried my chest, shoulders and triceps. I haven't got a pump like this in a while. It felt good.
My diet has been all over the place. I've been working out with good intensity, but my discipline regarding my diet is not where it was in the past. Being sick is definitely not helping. Not to mention all the other stuff going on in my life outside of working out. Excuses right? Well my diet is still better than 99% of Americans, but I get down on myself when I'm not disciplined. A contributing factor to this is that I need to go shopping. I'm out of whey and some other staples of mine. Anyway I'm excited to workout with a partner for once. Starting on Thursday I'm working out with a solid athlete. This should really help where I'm at mentally. With this strength training program I really need a partner. I'm going to up my calories and carbs consistently over the week. I'm going to take the cycling back drastically. This is what I was doing November to February of this last year and I made a ton of progress.
Meal 1 (pre-workout) - Burger, 1 Slice WW Bread (430 Cal, 22g F, 24g C, 46g P)
Meal 2 (post-workout) - Burger, 2 Slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter (735 Cal, 34g F, 64g C, 64g P)
Meal 3 - Burger, 2 cups Broccoli (400 Cal, 18g F, 18g C, 48g P)
Meal 4 - 3 Eggs, 1 cup FF Milk, 1 tbsp Almond Butter, 1 Banana (465 Cal, 20g F, 42g C, 32g P)
Daily Total: 2030 Cal, 94g F, 148g C, 190g P
Baseline/warm-up:
5 Rounds not for time:
7 Dead-hang pull-ups
7 Hand Release Push-ups
7 Squats
Then:
4 x 5 of .65 of .9 of 1 rep max Bench (.9) x (235 lb) x (.65) = (211) x (.65) = 135 lb*
*this is obviously extremely light, just going through the motion, essentially part of the warm-up
The real workout:
Not for time:
10,9,8,7...1
Incline Dumbbell Press (started with 70s, took it down to 60s at round 5)
Ring Dips (muscle-up to the rings)
Toes to Rings
Then 5 sets of:
20 Parallet Dips
40 Bicycle Crunches
Ideally you would do 10 muscle-ups in this workout, but I did almost 20 because the first half of the workout the I had to break up the ring dips. This workout was awesome. It was exactly what I needed. I love doing muscle-ups in the red zone. This made me really work for each rep and fried my chest, shoulders and triceps. I haven't got a pump like this in a while. It felt good.
My diet has been all over the place. I've been working out with good intensity, but my discipline regarding my diet is not where it was in the past. Being sick is definitely not helping. Not to mention all the other stuff going on in my life outside of working out. Excuses right? Well my diet is still better than 99% of Americans, but I get down on myself when I'm not disciplined. A contributing factor to this is that I need to go shopping. I'm out of whey and some other staples of mine. Anyway I'm excited to workout with a partner for once. Starting on Thursday I'm working out with a solid athlete. This should really help where I'm at mentally. With this strength training program I really need a partner. I'm going to up my calories and carbs consistently over the week. I'm going to take the cycling back drastically. This is what I was doing November to February of this last year and I made a ton of progress.
Meal 1 (pre-workout) - Burger, 1 Slice WW Bread (430 Cal, 22g F, 24g C, 46g P)
Meal 2 (post-workout) - Burger, 2 Slices WW Bread, 1 cup FF Milk, 1 tbsp Peanut Butter (735 Cal, 34g F, 64g C, 64g P)
Meal 3 - Burger, 2 cups Broccoli (400 Cal, 18g F, 18g C, 48g P)
Meal 4 - 3 Eggs, 1 cup FF Milk, 1 tbsp Almond Butter, 1 Banana (465 Cal, 20g F, 42g C, 32g P)
Daily Total: 2030 Cal, 94g F, 148g C, 190g P
Monday, May 9, 2011
5/9/2011
I'm still sick. Mostly just congested and a slight headache. I decided to workout anyway, there was no way I wasn't going to. I'm going off my coaches program, its a modified Wendler program focused on Bench/Squat/Dead-lift. Today looked like this:
Dynamic warm-up included stretching, HSPUs, muscle-ups, pistols, some 95 lb barbell complexes.
Then:
4 x 5 Back Squat @ 65% of 1 rep max (350 lb) x (.65) = 225 lb
Then 4 Rounds for time:
100 ft sled drag (225 lb)
10 R/10 L 20" Box Step-ups with 2 x 50 lb dumb-bell
30 Double-Unders
The back squats were super light, it was nice to ease back into training though. I havn't done a heavy barbell move in two weeks tappering off for this PFT. I felt good on the HSPU and muscle-ups as well. The double-unders and pistols sucked. My body sort of forgot how to do them. Overall a good workout.
-Medium carb day
Dynamic warm-up included stretching, HSPUs, muscle-ups, pistols, some 95 lb barbell complexes.
Then:
4 x 5 Back Squat @ 65% of 1 rep max (350 lb) x (.65) = 225 lb
Then 4 Rounds for time:
100 ft sled drag (225 lb)
10 R/10 L 20" Box Step-ups with 2 x 50 lb dumb-bell
30 Double-Unders
The back squats were super light, it was nice to ease back into training though. I havn't done a heavy barbell move in two weeks tappering off for this PFT. I felt good on the HSPU and muscle-ups as well. The double-unders and pistols sucked. My body sort of forgot how to do them. Overall a good workout.
-Medium carb day
5/6/2011 - 5/8/2011
PFT day. I felt recovered in my upper body, legs still a little sore. My PFT ended up looking like this:
20 Pull-ups (100)
100 Crunches (100)
20:02 (88)
Final score of 288. My last PFT in June 2010 was 289 (18/100/18:06 run). Obviously my running has suffered extremely. Even though I ran a lot slower, I was actually more pleased with this PFT than any previous PFT I've taken. I banged out the 20 pull-ups with ease and could have kept going; something I've never done. I can't believe how slow I ran, I've never run a 3 mile this slow. Even when I wasn't recovered and just ran on my own 2 weeks ago I ran a 19:30. I just felt like shit in my legs. It doesn't really matter, 288 is a competitive score. Closer to OCS I'll ramp up my running to where it should be.
My coach now just doesn't like to run and doesn't like his athletes to be endurance athletes. This is something I'm definitely a little distraught about. As a military athlete I need to have endurance. There is no reason I can't be strong and a decent endurance athlete. It is of no worry now. For the time being I'm going to focus back on being in a 'training' mode. Now that all my competitions are over (crossfit open, PFT, Robie Creek) I don't have to worry about tapering to perform. I love training and I have a ton of room to improve. I'm ready to get stronger. I'm glad these competitions are over. It's been taxing on me mentally. Not to complain or sound like a bitch, but I'm not as mentally focused as I was this past year. I have no training partner and goals reaching in multiple directions of fitness that are a burden on my mental focus. For now I just need to focus on intensity during the workouts my coach provides and keep my diet and rest where they need to be.
5/6 - 5/8 - High Carb / cheat meals. I actually caught a terrible sickness of some sort (headache, extreme congestion, fever, body aches, trouble sleeping) on Friday afternoon, something that rarely happens. I missed a 5k race I really wanted to do and was registered for, which really pissed me off. During this time I didn't eat as much due to the sickness and kind of just ate whatever sounded good. I did sleep 13 hours one night, and 12 the next, taking naps both Saturday and Sunday.
20 Pull-ups (100)
100 Crunches (100)
20:02 (88)
Final score of 288. My last PFT in June 2010 was 289 (18/100/18:06 run). Obviously my running has suffered extremely. Even though I ran a lot slower, I was actually more pleased with this PFT than any previous PFT I've taken. I banged out the 20 pull-ups with ease and could have kept going; something I've never done. I can't believe how slow I ran, I've never run a 3 mile this slow. Even when I wasn't recovered and just ran on my own 2 weeks ago I ran a 19:30. I just felt like shit in my legs. It doesn't really matter, 288 is a competitive score. Closer to OCS I'll ramp up my running to where it should be.
My coach now just doesn't like to run and doesn't like his athletes to be endurance athletes. This is something I'm definitely a little distraught about. As a military athlete I need to have endurance. There is no reason I can't be strong and a decent endurance athlete. It is of no worry now. For the time being I'm going to focus back on being in a 'training' mode. Now that all my competitions are over (crossfit open, PFT, Robie Creek) I don't have to worry about tapering to perform. I love training and I have a ton of room to improve. I'm ready to get stronger. I'm glad these competitions are over. It's been taxing on me mentally. Not to complain or sound like a bitch, but I'm not as mentally focused as I was this past year. I have no training partner and goals reaching in multiple directions of fitness that are a burden on my mental focus. For now I just need to focus on intensity during the workouts my coach provides and keep my diet and rest where they need to be.
5/6 - 5/8 - High Carb / cheat meals. I actually caught a terrible sickness of some sort (headache, extreme congestion, fever, body aches, trouble sleeping) on Friday afternoon, something that rarely happens. I missed a 5k race I really wanted to do and was registered for, which really pissed me off. During this time I didn't eat as much due to the sickness and kind of just ate whatever sounded good. I did sleep 13 hours one night, and 12 the next, taking naps both Saturday and Sunday.
Thursday, May 5, 2011
5/5/2011
Rest day. I was still sore in my legs today, but my upper body feels a lot more recovered.
Meal 1 - Whey, 1 tbsp Peanut Butter, 1 Banana (335 Cal, 10g F, 32g C, 33g P)
Meal 2 - 1 Chicken Breast, 10 Strawberries (420 Cal, 15g F, 13g C, 45g P)
Meal 3 - 2 Slices WW Bread, 1 Burger, Mixed Veggies, 1 cup FF Milk (650 Cal, 26g F, 61g C, 60 P)
Meal 4 - 1 Chicken Breast, 2 Cups Broccoli, 1 Banana, 1 tbsp Peanut Butter (665 Cal, 23g F, 50g C, 59g P)
Daily Total (medium carb / rest): 2070 Cal, 74g F, 156g C, 197g P
Meal 1 - Whey, 1 tbsp Peanut Butter, 1 Banana (335 Cal, 10g F, 32g C, 33g P)
Meal 2 - 1 Chicken Breast, 10 Strawberries (420 Cal, 15g F, 13g C, 45g P)
Meal 3 - 2 Slices WW Bread, 1 Burger, Mixed Veggies, 1 cup FF Milk (650 Cal, 26g F, 61g C, 60 P)
Meal 4 - 1 Chicken Breast, 2 Cups Broccoli, 1 Banana, 1 tbsp Peanut Butter (665 Cal, 23g F, 50g C, 59g P)
Daily Total (medium carb / rest): 2070 Cal, 74g F, 156g C, 197g P
Wednesday, May 4, 2011
5/4/2011
I felt pretty good today. My upper body is slightly sore and my legs are a little sore. After a thorough warm-up I felt great. I ended up running in the evening. I got out and started at a slow pace and eased into a moderate pace, ended up running 43 minutes total. I kept the pace moderate the entire time and felt great. Great run in the sun.
Meal 1 - Whey, 1/2 Banana, 1 tbsp Peanut Butter (285 Cal, 9g F, 19g C, 30g P)
Meal 2 - 1/2 Chicken Breast, 10 Strawberries (300 Cal, 10g F, 12g C, 30g P)
Meal 3 - Whey, 1/2 Banana, 12 Almonds (265 Cal, 8g F, 19g C, 28g P)
Meal 4 (pre-workout)- 2 Slices WW Bread, 1/2 Chicken Breast, 1 tbsp Peanut Butter, 1 cup FF Milk (675 Cal, 26g F, 65g C, 54g P)
Meal 5 (post-workout) - 2 Slices WW Bread, 1 Burger, 1 cup FF Milk, Mixed Veggies, 10 Strawberries (700 Cal, 26g F, 71g C, 60g P)
Daily Total (high carb): 2225 Cal, 79g F, 186g C, 202g P
Meal 1 - Whey, 1/2 Banana, 1 tbsp Peanut Butter (285 Cal, 9g F, 19g C, 30g P)
Meal 2 - 1/2 Chicken Breast, 10 Strawberries (300 Cal, 10g F, 12g C, 30g P)
Meal 3 - Whey, 1/2 Banana, 12 Almonds (265 Cal, 8g F, 19g C, 28g P)
Meal 4 (pre-workout)- 2 Slices WW Bread, 1/2 Chicken Breast, 1 tbsp Peanut Butter, 1 cup FF Milk (675 Cal, 26g F, 65g C, 54g P)
Meal 5 (post-workout) - 2 Slices WW Bread, 1 Burger, 1 cup FF Milk, Mixed Veggies, 10 Strawberries (700 Cal, 26g F, 71g C, 60g P)
Daily Total (high carb): 2225 Cal, 79g F, 186g C, 202g P
Tuesday, May 3, 2011
5/3/2011
I slept 11 hours, it was much needed. I wasn't really sore today, a little tight in my shoulders. Today was a focus on pull-ups and running in prep for the PFT. It ended up being a decent workout.
1,2,3,4...13 Dead-hang pull-ups with 10 seconds per rep of rest. e.g. 10 seconds for 1, 20 for 2, 3 for 30 etc. I got to set 12 and failed on 13. This was farther than I've ever gone on this type of pyramid.
Then:
3 max sets dead-hang pull-ups with a 35 lb KB: 4,4,3 (these numbers are not high, but after the pyramid this was rough)
Rest 5 minutes then:
Modified 'Murph'
1 Mile Run (ran 6:00)
50 pull-ups
100 sit-ups
150 push-ups
1 Mile run (ran 7:20)
The push-ups and the last mile were brutal. After all those pull-ups my push-ups felt weak. This was a good workout overall. Took roughly 30 minutes.
Rest 10 minutes then:
10 x 100m (ran 13-14 seconds every interval) @ 60 seconds walk/jog recovery.
I felt good today. I feel very confident about my pull-ups and my running isn't the best it's been, but it's solid. Overall a good day.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup FF Milk, 1 slice WW Bread (490 Cal, 13g F, 56g C, 43g P)
Meal 3 - 3 Eggs, Turkey Sausage (470 Cal, 35g F, 0g C, 51g P)
Meal 4 - 1 Chicken Breast, Walnuts, 10 Strawberries (500 Cal, 20g F, 13g C, 47g P)
Daily Total (low carb): 1640 Cal, 74.5g F, 83.5g C, 154g P
1,2,3,4...13 Dead-hang pull-ups with 10 seconds per rep of rest. e.g. 10 seconds for 1, 20 for 2, 3 for 30 etc. I got to set 12 and failed on 13. This was farther than I've ever gone on this type of pyramid.
Then:
3 max sets dead-hang pull-ups with a 35 lb KB: 4,4,3 (these numbers are not high, but after the pyramid this was rough)
Rest 5 minutes then:
Modified 'Murph'
1 Mile Run (ran 6:00)
50 pull-ups
100 sit-ups
150 push-ups
1 Mile run (ran 7:20)
The push-ups and the last mile were brutal. After all those pull-ups my push-ups felt weak. This was a good workout overall. Took roughly 30 minutes.
Rest 10 minutes then:
10 x 100m (ran 13-14 seconds every interval) @ 60 seconds walk/jog recovery.
I felt good today. I feel very confident about my pull-ups and my running isn't the best it's been, but it's solid. Overall a good day.
Meal 1 (pre-workout) - Whey Protein, Flax Oil, 1/2 Banana (180 Cal, 6.5g F, 14.5g C, 13g P)
Meal 2 (post-workout) - Whey, 1/2 Banana, 1 tbsp Peanut Butter, 1 cup FF Milk, 1 slice WW Bread (490 Cal, 13g F, 56g C, 43g P)
Meal 3 - 3 Eggs, Turkey Sausage (470 Cal, 35g F, 0g C, 51g P)
Meal 4 - 1 Chicken Breast, Walnuts, 10 Strawberries (500 Cal, 20g F, 13g C, 47g P)
Daily Total (low carb): 1640 Cal, 74.5g F, 83.5g C, 154g P
Monday, May 2, 2011
5/2/2011
I didn't get much sleep last night, about 5 hours. I also slept poorly. Anyway, today I'm back home and ready to get back into the groove of things. I've got a PFT on Friday, so I'm not doing difficult crossfit WODs this week. I'm just training to and tapering around Friday. My glycogen stores are definitely full, to say the least, with this last week of a free-for-all on the food. I ended up working out in the afternoon. I was surprised that I felt great. The workout I did looked like this:
ROM Drills
5 Rounds, little to no rest:
10 Dead-hang Pull-ups
10 Push-ups
10 Squats
Rest 5 minutes then:
"Moore"
100 Marine Corps PFT style crunches, then 15 minutes light jogging after. I was marking distances from the gym with my GPS watch. The gym just relocated and I got out and backs for 100m, 200m and 400m and then rechecked them and sort of just strolled around.
On the WOD I got 8 rounds. My HSPU suck, I just learned them this year. I'm happy to get 13 legit. My last PR was 12 in January, but they were not full range of motion. I felt good overall. The running and rope climbs felt really fast. Good day to get back into training, not too taxing. I'm ready and excited for Friday.
Meal 1 - Whey, Flax (180 Cal, 10g F, 2g C, 18g P)
Meal 2 - Turkey Sausage (200 Cal, 14g F, 0g C, 23g P)
Meal 3 (pre-workout) - 1/2 Chicken Breast, 10 Strawberries (300 Cal, 10g F, 12g C, 30g P)
Meal 4 (post-workout) 1.5 Scoops Whey, 1 Banana, 12 Almonds (415 Cal, 10g F, 33g C, 45g P)
Meal 5 - 3 Eggs, Turkey Sausage (470 Cal, 35g F, 0g C, 51g P)
Daily Total (low carb): 1565 Cal, 79g F, 47g C, 167g P
ROM Drills
5 Rounds, little to no rest:
10 Dead-hang Pull-ups
10 Push-ups
10 Squats
Rest 5 minutes then:
"Moore"
Complete as many rounds in 20 minutes as you can of:
15 ft Rope Climb, 1 ascent
Run 400 meters
Max rep Handstand push-up
100 Marine Corps PFT style crunches, then 15 minutes light jogging after. I was marking distances from the gym with my GPS watch. The gym just relocated and I got out and backs for 100m, 200m and 400m and then rechecked them and sort of just strolled around.
On the WOD I got 8 rounds. My HSPU suck, I just learned them this year. I'm happy to get 13 legit. My last PR was 12 in January, but they were not full range of motion. I felt good overall. The running and rope climbs felt really fast. Good day to get back into training, not too taxing. I'm ready and excited for Friday.
Meal 1 - Whey, Flax (180 Cal, 10g F, 2g C, 18g P)
Meal 2 - Turkey Sausage (200 Cal, 14g F, 0g C, 23g P)
Meal 3 (pre-workout) - 1/2 Chicken Breast, 10 Strawberries (300 Cal, 10g F, 12g C, 30g P)
Meal 4 (post-workout) 1.5 Scoops Whey, 1 Banana, 12 Almonds (415 Cal, 10g F, 33g C, 45g P)
Meal 5 - 3 Eggs, Turkey Sausage (470 Cal, 35g F, 0g C, 51g P)
Daily Total (low carb): 1565 Cal, 79g F, 47g C, 167g P
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