4/30/13

Back to reality today, vacation is over. Felt pretty awful after a weekend of binge drinking and chain smoking and sleeping very little. It's game time now though, regionals is right around the corner. I had a lot of school shit going on today, got in the gym in the evening and got the class WOD at the gym in.

-Easy 1 mile run to gym

Back Squat - 10,10,10,10,10 - 135, 225, 275, 275, 275#

-1 Set Max Strict Pull-ups
Score: 18 Reps

Rest 5 minutes then...

AMRAP 15:
10 Pull-ups
10 Burpees
200m Run

8 rd + 20 reps. Solid metcon, butterfly pull-ups felt really solid, running/burpees not so much. Glad to be back in the gym, excited to train my ass off this week.

4/29/13

Complete rest / traveling.

4/28/13

Complete rest.

4/27/13

Got in what I could today. Still on vacation, hotel had a small gym with a 35# KB.

AMRAP 15:
20 KB Swings (35#)
20 Sit-ups
10 Burpees
50 FT Bear Crawl

-Don't remember the rounds, not the most intense WOD, but glad I got something in. Went for a chill swim afterwards.

4/26/13

Complete rest / traveling.

4/25/13

Today was a decent session. I had to keep it on the shorter side, got in the gym in the evening after a long day of school and get some stuff in.

5 Rounds @ 2 Minutes Rest:
9 Strict Pull-ups + 18 Push-ups (4 count cadence)

Rest 10 minutes then...

3 RFT:
12 Dead-lifts (315#)
24 Burpees-over-bar

9.10. This took significantly longer than I though it would, but my legs/hips were just shot from yesterday. The burpees felt awful, only the first set of DL was unbroken.

Rest 5 minutes then...

5 Rounds @ 2 Minutes Rest:
5 Strict Pull-ups + 10 Push-ups (4 count cadence)

-Short and intense day, glad I got to get into the gym, I've got a ton going on. I will be doing some traveling this weekend and then it's all business until Regionals.

4/24/13

Workout 1 (1130) 

4 Mile easy run, lots of stop lights, but it's the middle of the day in the city. Glad I got some work in though.

Workout 2 (1700) 

Today was a super solid session. Trained with a great group and went hard.

-Moderate 1 mile run to gym

Back Squats @ 60 Seconds Rest:
10 Sets of 5 Reps (250#)

Rest 10 minutes then...

3 Rounds @ 2:00 Rest:
10 Wall Ball (11 foot target)
10 Over-the-box Jumps (24")
10 OHS (115#)
-Complete.

Rest 10 minutes then...

'Nate'
AMRAP 20:
2 Muscle-ups
4 HSPU
8 KB Swings (2 pood)
-12 rds + 4 reps. This is a PR. Last time I only got 8 rounds. My HSPU are coming along, they are still not great though. At least progress is progress.

Rest 10 minutes then...

For time:
1.5 Mile Run
-10.27. This was brutal, went as hard as possible, after this morning and the above work this was tough. Great day, really enjoying training this week! Pumped to get some work in tomorrow.

-Super Easy 1 mile run home

4/23/13

Today was my first training session back after the nadir of my Crossfit life on Saturday. Glad to be back, had a great session with some great people.

3 Rounds @ 3:00 Rest:
10 Bupee Box Jumps (24")
10 T2B
10 Pistols (alternating)
-Complete, unbroken.

Rest 5 minutes then...

EMOM 20:
Odd, 5 HSPU
Even, 8 C2B Pull-ups
-Complete, unbroken.

Rest 10 minutes then...

4 Rounds @ 3:00 Rest:
500m Row
20 GHD Sit-ups
10 Thrusters (135#)
-Complete, unbroken, had to slow down a little on the GHD sit-ups on the last two rounds.

Great training session, feels good to back doing what I love, just pushing myself training. Grinding out those thrusters unbroken was fun and painful. After a weekend of drinking I just get extreme guilt and resulting nerves during my first training session back. Glad I got over that and got this session in. Excited to train tomorrow! 

4/22/13

Further complete rest.

4/21/13

Complete rest.

4/20/13

Today was the first time I was legitimately embarrassed in a long time. Crossfit and a hangover just don't mix. I was supposed to do a partner workout with a group, ended up getting halfway through and then puking my guts out for 10 minutes. I'm in my first year of law school and all the first year students' oral argument finished yesterday, the whole school went out, I just couldn't pass it up. Needed to go blow off steam with my friends and it ended up biting me in the ass in the gym. I thought I could power through, but it just didn't happen. Like I said, an embarrassing day. I won't even account for the workout, I wouldn't count this as a training session.

4/19/13

Today was a great training session.

Front Squat - 1,1,1,1,1 - 315# x 4, 325#
-1 Set of Max Reps at 225#: 17 reps, failed the 18th.

EMOM 10 Minutes:
Clean and Jerk
155, 175 x 2, 195 x 2, 215 x 2, 225 x 2, 245#

For time:
10 Ground to Overhead (135#)
20 HSPU
8 Ground to Overhead (135#)
16 HSPU
6 Ground to Overhead (135#)
12 HSPU
4 Ground to Overhead (135#)
8 HSPU
2 Ground to Overhead (135#)
4 HSPU

17.09. This was brutal. I met muscular fatigue during the set of 16. I was doing doubles during the set of 12 HSPUs. Shoulders were just smoked.

Rest 5 minutes then...

Back Squat - 3,3,3,3 - 275, 315, 325, 335#

Great day in the gym. Most enjoyable training session I've had in a very long time.

4/18/13

Complete rest; body is smoked.

4/17/13

I felt tired today, but once I got warm the metcon went pretty well.

3 Rounds @ 3:00 Rest:
50 Double-unders
5 Strict HSPU
16 KB Snatches (8R/8L) (53#)

6 Sets of Power Snatch Doubles:
155, 175# x 5 sets
-These felt a little rough, but got the work done.

Rest 5 minutes then...

5 Rounds, each for time, at 2 minutes rest:
5 Hang Power Snatch (165#)
10 C2B Pull-ups

1:16, 1:20, 1:14, 1:26, 1:58
-Missed a snatch on the last set, all C2B Pull-ups unbroken.

Rest 5 minutes then...

3 Rounds, at 2 minutes rest:
20 GHD Sit-ups
20 DB Rows (10R/10L) (100#)

4/16/13

AM Workout (1130) 

Moderate 6 mile run. Started out easy and eased into things, felt great. The sun was out and it wasn't windy. The weather is finally getting better. Lungs feel great.

PM Workout (1630)

I felt great this afternoon despite the running this morning. Legs were a little shot, but I felt fit.


3 Rounds @ 3:00 Rest:
10 Strict Pull-ups
10 Kipping HSPU
10 T2B

Dead-lift:
8,8,6,4 - 315, 345, 375, 405#
-Felt strong, 405# was a little rough after 375# for 6, but got the work done.

Behind the Neck Jerk: 1 RM
-225, 245, 265, 275(f)

Rest 5 minutes then...

On a 15:00 Clock:
10 Rounds of Cindy
-Remaining time complete a Max Jerk

-The 10 rounds of Cindy took 7:59. Had plenty of time to work up to another max, I did the exact same lifts as I did prior. 225, 245, 265, 275(f). 275# would have been a 5# overhead lifetime PR, both times I was SO CLOSE. I'm hungry for a PR overhead now that my elbow is for the most part back to normal.  Overall a solid day in the gym and a great run this morning.

4/15/13

I felt a little 'off' today from all the crazy fun I had this weekend, but it was good to get back into the gym and get some solid work in.

On a 10:00 Clock:
-Work up to a 1 RM squat clean
-Singles: 235, 255, 275, 285#  - 285# felt heavy, had a minute left for another attempt, but called it there.

EMOM 5 Minutes:
-3 Squat Cleans (225#)

Rest 5 minutes then...

AMRAP 5:
5 Hang Cleans (175#)
5 Burpees

5 rds + 2 Hang Cleans

Rest 3 minutes...

AMRAP 6:
4 OHS (135#)
8 Ring Dips

5 rds + 2 Ring Dips

Rest 3 minutes...

8 Minute Max Calorie Row:
163 calories / 2201 meters.

Hard effort, really painful. Definitely got all the beer out of my system.

4/14/13

Complete rest. Biggest hangover I've had in a long time. Birthday weekend.

4/13/13

Today was a fun partner workout, got in and out quickly, but still a solid conditioning session.

25 AMRAP:
6 Squat Clean Thrusters (135#)
2 Rope Climbs (15 ft)
10 Wall-ball
-Rest is partner's set.

We scored 12 rounds + a few thrusters. Solid work, fun stuff, last couple rounds were brutal!

4/12/13

Today was a decent session, just went in and did the class workout.

Dead-lift 3 RM

365, 405, 415#, failed 435#.

Rest 5 minutes...

5 RFT:
10 Push-Press (95#)
200m Run
10 Hang Power Cleans (95#)

7.17. Fast workout, lungs felt good.

Rest 10 minutes then...

4 x 20 GHD Sit-ups @ 60 seconds rest

8 x 5 Weighted Strict Pull-ups (25#) @ 60 seconds rest

4/11/13

Complete rest.

Meal 1 - Protein Shake

Meal 2 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 3 - 6 oz Chicken, 4 Slices Bacon, 3/4 Cup Brown Rice, 1/2 Cup Veggies

Meal 4 - Protein Bar (including 30g Carbs), 2 TBSP Peanut Butter

Meal 5 - 6 oz Chicken, Protein Bar (including 30g Carbs), 2 TBSP Peanut Butter

4/10/13

Solid session today, really fun workout. The gym was empty for the first time in MONTHS, so I got to throw something cool together on the spot with some legit farmer's carries.

-Easy 1 mile run to gym

AMRAP 22 Minutes:
1 Round Cindy (5 Pull-ups, 10 Push-ups, 15 Squats)
1 HSPU
1 Farmers Carry (2 x 100# DB) - 70 ft.
1 Round Cindy
2 HSPU
1 Farmers Carry
1 Round Cindy
3 HSPU
1 Farmers Carry
etc...

8 Rounds + 6 HSPU. Met failure hardcore on the HSPUs. Shoulders are still friend from Monday, plus going from regular push-up then basically right to the wall was rough. Solid workout, fun day. Farmers carries are really cool, wish I could train them more often.

Rest 10 minutes then...

7 x 7 - Strict Pull-ups @ 60 seconds rest

-Easy 1 mile run home

Meal 1 - 2 Eggs, Protein Shake, 1 Banana, 4 TBSP Peanut Butter

Meal 2  - 6 oz Chicken, 2 TBSP Almond Butter

Meal 3 (PWO) - Protein Shake, Paleo Protein Bar (including 34g Carbs), 1 Banana, 4 TBSP Peanut Butter

Meal 4 - Protein Bar (including 30g Carbs), 1 Apple, 2 TBSP Almond Butter

Meal 5 - 8 oz Steak, 4 Slices Bacon, 3/4 Cup Brown Rice

4/9/13

Had school all day, it's an insane work load right now, was able to get in the gym in the late evening.

1 Mile Run to gym
-Felt really light on my feet and fast; excited to run again soon!

3 RFT:
15 Front Squats (185#)
30 KBS (2 pood)

10.57.

First round in 2:00, second in 4:00 and then the last round in just under 5:00. Tough WOD on the grip and hamstrings. Great stuff, very challenging.

Rest 20 minutes then...

1 Mile run home, easy pace.


Meal 1 - Protein Shake, 10 Almonds

Meal 2 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 3 - 20 Almonds

Meal 4 - 6 oz Chicken, 2 TBSP Almond Butter

Meal 5 (PWO) - Protein Shake, 1/2 Cup Brown Rice, 2 TBSP Almond Butter

4/8/13

After last week's de-loading I'm starting to feel better. Today was the best I've felt in two weeks. Was great to train and enjoy myself in the gym.

Muscle-Snatch - Heavy Singles
-Worked up to 155#

Power Snatch - Every 2 Minutes for 10 minutes:
2 Reps @ 185#
-These felt SUPER solid, best my snatch has felt in weeks.

C and J - Build up to a tough single - worked up to 255#, missed 265# twice. I was really pleased my elbow didn't hurt. I will PR this lift soon.

Rest 10 minutes then...

'Man Test'
For time:
5-4-3-2-1
Squat Snatch (135#)
Deficit HSPU (2 45# bumper plates on each side)
5-4-3-2-1
Clean and Jerk (225#)
Pistols
5-4-3-2-1
Dead-lift (315#)
Muscle-ups

25.32. The deficit HSPU took me about half the total time of this workout. I just got deficit HSPUs about a month ago. I was happy to do just do these and to fly through the heavy clean and jerks and dead-lifts at a quicker pace. Muscle-ups felt great too. Very fun day in the gym, it was great to enjoy training and just relax and have a good time. Competing on my gym's team this year will be very fun.

Meal 1 - Protein Shake, 10 Almonds

Meal 2 - 4 Slices Bacon, 3/4 Cup Blueberries, 2 TBSP Peanut Butter

Meal 3 (Cheat meal) - Burger/egg/bacon/cheese and a Peanut Butter Milkshake

Meal 4 (PWO) - Protein Shake, Paleo Protein Bar

Meal 5 - 8 oz Steak, 4 Slices Bacon, 3/4 Cup Brown Rice, 1/2 Cup Veggies, 3/4 Cup Blue Berries, 2 TBSP Peanut Butter

Meal 6 - 6 oz Chicken

4/7/13

Today was my first hangover since January. I haven't drank at all this semester, it was fun to go blow off some steam with friends. My biggest assignment of my first year of law school is due tomorrow. It's been a ton of work and there is a lot more work to be done, but with the end of the Open and this assignment, a lot of stress will now be off my shoulders. Really disappointing performance these last couple weeks, but sometimes things just don't work out; dropped from 60th place to 90th place after 13.4 and then 90th to 110th after 13.5. But competing on my gym's team will be fun, it's a great group of people and my endurance training that I'm thoroughly enjoying will be geared toward OCS.

I also ate some crazy shit today, including friend chicken, waffles and a Mcflurry. I've been limiting myself to one cheat meal a day when I do cheat, but today was rather one big cheat day.

4/6/13

Today was a little disappointing, but I went as hard as I could on 13.5

13.5
AMRAP 4:
15 Thrusters (100#)
15 C2B Pull-ups
-If you finish 3 rounds go onto another 4:00 AMRAP

85 reps. I thought I was going to make the last round until 3:00 minutes. I kind of just fell apart and only got 10 reps on the pull-ups in the last :30.

Meal 1 - Protein Shake, 1 Banana, 4 TBSP Peanut Butter

Meal 2 (PWO) - Cheat Meal - Eggs, Bacon, Pancakes

Meal 3 - Protein Shake

Meal 4 - 4 Eggs, 4 Slices Bacon, 1/2 Cup Diced Veggies

-Lots of Beer

4/5/13

6 Mile run; untimed at moderate pace. Felt light on my feet. Lungs feel great. This is probably the longest run I've been on since I was in Vancouver 11 months ago. Excited to keep running over the comings months.


Meal 1 - 6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 2 - 6 oz Chicken, 2 Slices Bacon, 1/2 Cup Diced Veggies, 1/2 Cup Brown Rice, 1 TBSP Coconut Oil, Fish Oil

Meal 3 - Protein Shake, 1 Banana, 4 TBSP Peanut Butter

Meal 4 - 4 oz Chicken, 2 Eggs, 2 Slices Bacon, 3/4 Cup Blue Berries, 2 TBSP Coconut Oil

Meal 5 (PWO) - Protein Shake, 2 Slices Bacon, 3/4 Cup Brown Rice, 1 Cup Blue Berries, 1/2 Cup Veggies, 2 TBSP Coconut Oil

Meal 6 - 4 Eggs 

4/4/13

Further de-loading. Complete rest.

Meal 1 - Protein Shake, 10 Almonds

Meal 2-  6 oz Chicken, 1 Banana, 4 TBSP Peanut Butter

Meal 3 - 1/2 Cup Blueberries, 20 Almonds

Meal 4 - 6 oz Chicken, 1/2 Cup Blue Berries, 2 TBSP Coconut Oil

Meal 5 - 6 oz Chicken, 2 Cups Veggies, 1/2 Cup Blue Berries, 2 TBSP Coconut Oil

4/3/13

Further complete rest. Taking this week as a de-load. Body/mind needs its.

Meal 1 - Protein Shake

Meal 2 - 6 oz Chicken, 2 Slices Bacon, 1 Cup Diced Veggies, 3/4 Cup Brown Rice, Fish Oil

Meal 3 - 6 oz Chicken, 2 Slices Bacon, 1 Cup Diced Veggies, 3/4 Cup Brown Rice, 2 TBSP Coconut Oil

Meal 4 - 8 oz Chicken, 2 Cups Diced Veggies, 2 TBSP Coconut Oil

4/2/13

Complete rest. Body is smoked.

Meal 1 - Protein Shake, 1 Banana, 4 TBSP Peanut Butter

Meal 2 - 6 oz Chicken, 4 Slices Bacon, 3/4 Cup Brown Rice, Fish Oil, 1/2 Cup Blueberries, 1 TBSP Coconut Oil

Meal 3 - Protein Shake

Meal 4 - 6 oz Chicken, 2 Slices Bacon, 3/4 Cup Brown Rice, 1/2 Cup Blueberries, 2 TBSP Coconut Oil

Meal 5 - 4 Eggs, 1/2 Cup Blue Berries, 2 TBSP Coconut Oil

4/1/13

Snatching felt like shit today, but my squats felt really strong. Yesterday was huge volume (140 pull-ups and 250 push-ups in a weighted vest did a number on my shoulders), but my legs feel fine. 

HSPU, 3 Sets, @ 3:00 rest:

15,13,11 

(I was going for 3 x 15, but shoulders were too fried from yesterday) 

6 Sets:

High-Hang Snatch + Snatch + Overhead Squat 

145, 155, 155, 165, 165, 175 (f) - I failed the hang snatch at 175#. Kept it light today, if I'm missing 175# I know I'm just not feeling it today. 

Back Squat:

5 x 5 @ 80% (325#) 

-These felt great. 

Rest 10 minutes then... 

5 RFT:

3 Power Cleans (205#)

10 Burpee-Pull-ups 

7.04. Solid metcon. 

Rest 10 minutes then...

4 RFT:

10 DB Snatch (100#) - alternating

330m Run 

11.56. DB snatching felt decent, mostly touch and go sets of 6/4. The running was extremely slow, felt rough. Overall a very solid and fun day in the gym. Typically failing a 175# snatch would confound me and piss me off, but considering the shit I put my body through yesterday, I'm 100% at ease with it. 

Meal 1 - Protein Shake, 1/4 Cup Blueberries, 1TBSP Coconut Oil

Meal 2 - 8 oz Steak, 2 Cups Veggies, 1/2 Cup Brown Rice

Meal 3 - Protein Shake, 1/4 Cup Blueberries, 2 TBSP Coconut Oil

Meal 4 (PWO) - Protein Shake, Paleo Protein Bar (including 34g Carbs) 

Meal 5 - 2 Eggs, Protein Shake, 1/4 Cup Brown Rice 

Meal 6 - 6 oz Chicken, 4 Slices Bacon, 3/4 Cup Brown Rice 

Meal 7 - 6 oz Chicken, 1 TBSP Coconut Oil