12/31/15

Complete Rest ... body is generally toasted.

12/30/15

Today was a bit of a random workout. We are back in Chicago and visited our friend at a gym here in Chicago. We just did whatever she was doing and it ended up being a really good cardio session. Lots of cardio this week... probably good to back off from heavy stuff a bit.

A.
On a 36:00 Clock:

3 Minute AMRAP:
5 Hand Release Push-up
10 Box Jumps (24")
Rest 3:00

3 Minute AMRAP:
9 Shoulder-to-Overhead (95#)
6 Burpees
Rest 3:00

3 Minute AMRAP:
50 Foot Farmer's Walk (2 x 100# DB)
10 Wall-balls (20#)
Rest 3:00

3 Minute AMRAP:
Airdye Cals
3:00 Rest

3 Minute AMRAP:
50 Double-Unders
6 Snatches (95#)
Rest 3:00

3 Minute AMRAP:
Airdyne Cals
Rest 3:00

-Don't remember all the reps and stuff, but got a lot of intensity out of this. Was a little different / fun.

Rest 15 minutes then...

B.
5 Sets of:
Airdyne - 90 Seconds @ 90%
Rest 60 Seconds

-Complete

Straight into...

C.
EMOM 10:
15 Second Front Rack Hold (315#)
5 Strict Pull-ups

-Complete ... this was really tough ... good training.

12/29/15

Today was a decent cardio session .... very 'crossfity' ... nothing heavy, but got a lot of good intensity out of this.

A.
For Time:
30 Snatch (135#)
30 Clean and Jerk (135#)
30 Thrusters (135#)

-13:10 ... Splits were 3:35 for snatches, 8:50 for C+J ... all singles for those, thrusters were 6 sets of 5. Probably could have gone a little faster on the snatch and definitly on the CJ ... but despite this I got a very good workout out of this.

Rest exactly 10 minutes then...

B.
3 Rounds, each for time:
40 Calorie Row
30 TTB
20 Calorie Row
10 TTB
Rest 2 Minutes

-5:06
-5:40
-6:29

-Really gassed out on the row during the last set. All T2B were 18/12 and 10 unbroken. But overall this was really solid conditioning, great workout.

C.
ROMWOD

-Complete

12/28/15

Today was a lower volume training session, lots of intensity though. Did the class workout at a local gym.

A.
Every 90 seconds for 12 minutes (8 sets) of:
Snatch, with 3 second pause above knee and 3 second pause in the bottom of receiving positon

-185# (75%) across ... all reps felt easy ... haven't done pause stuff lately, was a good change.

B.
2011 Open 11.1
AMRAP 10:
30 Double-Unders
15 Snatch (75#)

-7 Rounds + 10 DU ... not a PR ... quite a bit short of my PR of 8 rounds + 5 snatch ... but I felt pretty decent on the workout today ... finished and had more in the tank, but was overall happy with my effort, even if it was only about a 90% effort.

12/27/15

Complete Rest.

12/26/15

Body is still feeling a little beat up from the workouts this week. Decided to cut out the volume today and just get in some cardio. Elbows/shoulders/triceps just too beat up to touch a barbell. I made up the workout on the spot and got a good workout from this. It wasn't too taxing, but definitly got my lungs going.

EMOM 28 (7 sets) of:
Min 1: 15 Cals Assault Bike
Min 2: 50 Double-Unders
Min 3: 12 Burpees
Min 4: 14 Alternating Weighted Lunges (40# Sand Bag)

-Complete, got all these reps, last couple sets were a push. Fun EMOM ... haven't done sandbag stuff in a very long time (years) ... so that was really fun and different to incorporate into the workout today.

12/25/15

Complete Rest ... lots of food.

12/24/15

Had to do an anual '12 Days of Christmas' workout this year ... got it in with my girlfriend and a couple of buddies from back home. Had a great workout and got a lot of intensity out of today. Was a tough workout with the moderately heavy load on the bar. Moved through it pretty consistently though.

A.
“12 days of CrossFit”
12 Rounds for time of:
1 Squat Snatch, 175/125
2 Box Jumps, 30/24″
3 Push Press, 175/125
4 TTB
5 Hang Power Cleans, 175/125
6 Hand Release Push ups
7 Dead Lifts, 175/125
8 Burpees
9 KBS, 2/1.5-pood
10 Walking Lunges (10 each side)
11 Wall Balls (30/20)
12 Calorie Assault Bike
Round 1: 1 Snatch
Round 2: 2 BJ + Snatch
Round 3: 3 Push Press + 2 BJ + 1 Snatch
Round 4: 4 TTB + 3 PP +2 BJ + 1 Snatch..

-31:34 

B.
ROMWOD

12/23/15

Didn't feel particularly great today... posterior chain was really ripped up from yesterday and I was kind of generally tired getting into the gym today. I felt okay on the snatching, but felt decent on the conditioning parts. Overall got a really good workout out of this and was toasted by the end of today.

On a 30:00 Clock:

A.
Take 15 minutes to build to a heavy single Squat Snatch

straight into...

B.
Take 15 minutes to complete:
3,3,3,3,3 - Snatch Push-Press, Across

-Singles on Snatch:  185#, 185#, 195#, 205#, 215# (f), 215#, 225# ... this felt much harder than it should have, but wanted to get up to atleast 225# despite feeling fried on my pull from yesterday.
-Triples on Snatch Push-Press: 185# Across

Rest 10 minutes then...

On a 30:00 Clock:

C.
5 Rounds for Time:
10 KB Shoulder-to-Overhead (2 x 53#)
10 Toes-to-Bar
10 Burpees

-9:37 ... tough little burner, felt kind of slow, but got through it.

at 20:00 on the clock:

D.
Airdyne
10 Sets (10 mins) of:
20 Seconds @ 100%
40 Seconds rest

-Complete ... almost yacked on this... was extremely nauseous afterward ... very solid conditioning.

E.
ROMWOD

-Complete.

12/22/15

Today was a decent workout ... but I have to say I was pretty slow to get back into the gym ... I had a lot of guilt about all the drinking / lack of sleep over the last few days ... makes me just feel out of shape and generally terribly about myself as a person. But regardless of my own guilt, I felt decent once I got moving around in the gym.

A.

Take 15 minutes to build to a heavy C+J 

-Singles: 205#, 225#, 245#, 265#, 275# ... didn't feel very strong, so didn't push the loading here, but was happy to hit 275#. 

B. 

2012 Regional Event 2
For Time:
2000m Row
50 Pistols (alternating)
30 Hang Cleans (225#)

-14:40 ... 2k row in 7:15, finished pistols by 10:15 ... cleans were 3 sets of 5 and then 3 sets of 3/2. This is the lightest the cleans have ever felt on this workout. This is one of my favorite workouts of all time, cool to see some progress here. This was a huge PR on the workout... last time this took me 18:01 during April of 2014 ... has been a while since I hit this workout, but I felt really solid on everything and was able to get through the cleans much quicker than I ever have before.

C.
For Time:
50 Strict C2B PU

-6:55 ... biggest set was 5 reps, tried to avoid singles ... was tough.

D.
ROMWOD

-Complete. 

12/21/15

Further Complete Rest / still hungover ... embarrasingly as it was to say it, still was hungover the entire day.

12/20/15

Complete Rest / severe hangover.

12/19/15

Active Recovery.

30 Minute Easy Recovery Run ... followed by about a 20 minute nature hike. Really nice run and hike through rolling hills in West Austin. Great way to start the day.

12/18/15

Dropped into a local crossfit gym in Austin. Just did the workout on the board. It happened to be a partner workout, my girlfriend and I crushed it and had the fastest time of the day.

For Time (one partner working at a time):
100 Push-ups
150 KBS (53/35#)
200 Air Squats
600m Run (Together)
200 Air Squats
150 KBS (53/35#)
100 Push-ups

-23:24 ... very aerobic, wasn't too taxing.

12/17/15

Was supposed to rest today... but decided to workout becuase I felt up to it. Also, doing more traveling/partying this weekend, so I wanted to get into the gym while I still can. I did the class workout and then added in some pull-ups afterward. This ended up being a lighter session on volume, but I got a very good workout out of it.

A.
For time:
800m Run

then...

5 Rounds:
15 Snatch (75#)
1 Rope Climb (18')

then...

800m Run

-16:24 ... splits on 800s were 3:20 and 4:12 ... I paced the first one intelligently and then really dragged as on that second one. Snatches were UB, 10/5, 8/7 and two sets of 5/5/5 ... grip was really shot toward the end of this. Given that the rope climbs only took a matter of seconds, this was basically just 'Randy' with a few forced breaks to climb the rope. Finished the snastches at 12:12 and then hit the door. Rope climbs felt vey easy, haven't used my legs on the rope all year and I felt like I was just flying up the rope today. Fun cardio session, hopefully can get a solid lifting session in tomorrow!

Rest exactly 10 minutes then...

B.
Every 2 minutes for 6 minutes (3 sets) of:
12 Unbroken Butterfly C2B Pull-ups

-Complete ... wanted to do more of these, but was crunched on time. Was good to sneak these in while my grip was shot from the snatches though.

12/16/15

Today was a good workout, was fun to do a longer cardio workout in the heat/sun.

A.
EMOM 7:
3 POS Power Clean (high hang, hang, ground)

-220#, 220#, 231#, 231#, 240#, 240#, 242# ... felt pretty good on these ... short / light, but fun.

B.
EMOM 30 (6 sets) of:
Min 1 - :40 Airdyne @ 100%
Min 2 - 15 RKBS (2 pood)
Min 3 - 18 Calorie Row
Min 4 - 50 Double-Unders
Min 5 - 200m Run

-This was challenging, but reasonable ... spilled over on the runs into the airdyne during the second half, but never by more than 5 seconds. Good aerobic training.

C.
3 Sets of:
20 Weighted Sit-ups (45# plate)
20 GHD Hip Extensions
Rest as needed

-Complete

12/15/15

Worked out in the afternoon today ... was a little nervous getting in the gym because of all the weird food / alcohol I've been having while on vacation. But once I got warmed up and started the workout I felt great. Today was the best workout I've had in a while ... I felt really solid on everything and had a great time in the gym working out with my girlfriend.

A.
For Time:
15-10-5
Power Clean (155#)
HSPU
Straight into...
15-10-5
Hang Power Clean (155#)
Ring Dips (from muscle-up station)

-11:10 ... HSPU were 8/7 ... 5/4/1 and 5 ... ring dips 8/7 ... 10 ... 5 ... so only had to do 4 muscle-ups total. Intentionally paced out the HSPU based off of feel, I was overall happy with my effort/time with this workout.

B.
3 Sets, not for time:
DB Strict Press x 8 Reps (2 x 50# DB)
75m Suitcase Carry (50# DB)
Rest 2:00

-Complete

C.
With a Partner:
20 x 200m (10 each, rest is partner's set)

-This took right around 16 minutes ... didn't reall pay attention to how long each interval was, just tried to get as much intensity as possible from this. Zero wind and perfect weather on a warm evening in Florida, felt great to run today.

12/14/15

This morning was a great session. I am finally getting over my sickness. Today was the first day I felt 'normal' in the gym. Didn't push the loading too much, but got a lot out of this morning. Was about 80 degrees and very sweaty.

A.
On a 16:00 Clock:

0-4
Heavy Single - Snatch Push-Press

4-8
Heavy Single - Snatch Balance

8-12
Heavy Single - Overhead Squat

12-16
Heavy Single - Squat Snatch

-235#
-225#
-235#
-225#
-Short time domains on these movements, didn't push the loadings too much, but was overall happy with this.

B.
2 RFT:
1000m Row
20 Pull-ups
10 Squat Snatch (135#)
20 T2B

-16:20 ... tough metcon in the heat ... really left me taxed.

C.
2 Giant Sets, moving through at a continous pace:
10 Bulgarian Split Squats (5 right, 5 left) @ 2 x 35# KB
3 Strict L Pull-up
2 Strict Ring Muscle-up
2 Strict Weighted Pull-up (35#)
20 GHD Sit-ups
20 Hip Extensions

-Complete ... really good accessory work, left me a lot more taxed than I thought it would.

D.
ROMWOD

-Complete

12/13/15

Complete Rest ... body is decently sore from the workout on Friday ... still a little sick.

12/12/15

On vacation now ... just getting over my sicknes, but it is still lingering. Did the class workout at a local gym, wasn't too crazy, but was a good cardio session. Did this entire workout outside in about 75 degree weather, great way to start a Saturday.

A.
4 Sets of:
10 Strict Pull-ups (2 sets overhand, 2 sets underhand)
Rest 2 minutes

-Complete

B.
For Time:
800m Run
30 Alternating DB Snatch (50#)
30 Box Jumps (24")
400m Run
25 Altnernating DB Snatch (50#)
25 Box Jumps (24")
200m Run
20 Alternating DB Snatch (50#)
20 Box Jumps (24")
100m Run

-13:50 ... fun little WOD, went by really quickly and unbroken. Always love to get some running in. Wish the gym had a heavier DB ... but 50# was the 'Rx' weight anyway, but wanted to do with heavier if I couldh have. This is probably a good workout for me to do given that I'm sick, wasn't too taxing.

C.
On a 4 Minute Clock (2 sets) of:
:45 Left Side Plank
:15 Rest
:45 Right Side Plank
:15 Rest

-Complete ... felt great on my QL ... glad I snuck this in.

12/11/15

Despite being sick, today was a pretty decent training session. Just getting over this sickness and when I got to the gym and started warming up I didn't feel great. I was really tired/coughing not feeling like working out ... but once I got rolling I felt solid on the lifting ... but on the conditioning piece I felt a little flat, especially on the heavy cleans. Overall was a good time in the gym though ... was 5# away from my PR power snatch, which was really surprising given all the weight I've cut / modifications I've had to do because of injury. Anyway, today looked like this:

A.
For time:
48-30-18
Airdyne Cals
Push-ups

-8:20 ... good little warm-up.

B.
Take 15 minutes to build to a heavy 1 Rep Power Snatch

-Singles: 205#, 215#, 220#, 225#, 230# ... felt good here, was really surprised.

C.
Every Minute on the Minute for 5 Minutes:
5 Unbroken Touch and Go Power Snatches (165#)

-This was brutal ... much harder than I thought it was going to be.

D.
AMRAP 20:
1,1,2,2,3,3 ...
Power Clean (205#)
Muscle-ups

-Round of 9 + 4 PC ... this was a brutal conditioning workout to come back to ... didn't feel great, but tried to push it as much as I could.

E.
4 Sets of:
Anchored Sit-ups with barbell overhead (at a bench press station) x 10 reps

-45#, 75#, 95#, 95# ... have probably done these once or twice in my life, just threw them in at the end to switch it up, always a challenge.

12/10/15

Active Recovery.

-Wouldn't consider today training per-se ... but got my HR up a little bit. This was a very easy workout overall, even though I went all out on the conditioning piece. Just about over this sickness... lots of coughing today, but no more body aches which is good. Anyway, the little workout I did today looked like this:

2.5 Mile Untimed Easy Run

Rest 1 hour (coached a CF class)

then...

10 RFT (one partner working while other rests ... 5 rounds each):
50 Double-unders
30 Ab-mat Sit-ups
10 KBS (2 pood)
*While one partner works on the 10 RFT, other partner rows for max distance total

-22:30 + ~4000m ... easy aerobic workout, was good to get moving around though. Looking forward to feeling better and a proper training session tomorrow!

12/9/15

Further Complete Rest. 

Getting slightly better... a little less congested ... but still very tired / sick. Haven't been keeping track of my food at all the last few days, mostly because I've been sleeping/resting and not really eating much. 

12/8/15

Further Complete Rest.

Deathly illness continues ... tried to rest most of the day.

12/7/15

Further Complete Rest.

Again, was wanting to train today, but my sickness isn't getting any better. Slept a lot last night and took a few naps today.

12/6/15

Complete Rest ... was going to train today, but had to call it a day and take rest.

Started getting a sore throat last night ... ended up waking up today decently sick.

Meals for the Day:

1030 - 1 Rx Bar

1430 (cheat) - Eggs, Sausage, Potatoes, Jalapeños, Mixed Fruit + leftover indian food (chicken/rice/bread/curry)

1800 - 1 Quest Bar

1930 - Chickpea Pasta, Chicken, Spinach

2030 - 1/2 Quest Bar, Almond Butter

12/5/15

Active Recovery Day.

35 Minute Super Easy Run

-Didn't push the pace at all ... hamstrings and body generally are very sore from the last couple days of training. Glad I got out the door and moved around though, it was a really nice day for a December in Chicago (about 45 degrees and sunny).

0900 - Whey Protein, Fish Oil, 1 Banana, Almond Butter, 20 oz Black Coffee

1130 - 20 Plantain Chips, Guac, 1/3 Cup Cashews

1400 (post-run / cheat) - Chicken, Lamb, 1 Pita, Israeli Salad, Tabouli, 16 oz Coconut Water

1830 (cheat) - Indian Food, 1 Cupcake, Milk

12/4/15

Cut the volume back a little today ... ended up just doing the class workout and a little air dyne afterward. Ended up being a very solid workout.

A.
On a 16:00 Clock:

EMOM 8:
Snatch x 1 rep, building

straight into...

Every 2 minutes for 8 minutes (4 sets) of:
Snatch x 1 rep

-135#, 155#, 165#, 175#, 185#, 195#, 205#, 205#
-205#, 215#, 225#, 235# (f) ... everything felt solid up to 225#, missed 235# ... but didn't feel particularly heavy. These were full squat snatches and they felt okay ... no QL pain which was very nice. I was happy with 225# for the day, given the amount of shoulder and pulling volume yesterday.

B.
3 RFT:
15 C2B PU
15 Wall-Ball (20#)
15 Snatch (75#)
15 Box Jumps (24")

-8:27 ... had some huge transitions here, gym was totally packed and crowded. Lost a ton of time on the transitions, but went unbroken until the 3rd set of snatches which was 10/5 ... grip just went out. But overall this was a great short burner. Really solid conditioning and I was happy to get all the sets of C2B unbroken.

Rest exactly 10 minutes then...

E.
Every minute on the minute for 10 minutes:
:20 Airdyne @ 100%, :40 seconds rest

-Didn't calculate anything out, usually between 15-22 calories, but this was horribly challenging. I was nauseous for a while after this piece.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey

0800 - Brisket, Eggs, Potatoes, Peppers, North Carolina BBQ Sauce, 16 oz Black Coffee

1100 - Chicken Sausage, Turkey and Vegetable Stuffed Mushrooms, 2 Peaches, 20 Plantain Chips, Guacamole, 1 Cup Kefir

1500 - 2 Eggs, 4 Slices Proscuitto, 2 Handfuls of Trail Mix

1730 - Whey Protein, Fish Oil

2130 - Whey Protein, Fish Oil, 20 Plantain Chips, Guacamole, 1 Clementine, 1/3 Cup Macadamias

12/3/15

Today was an okay session ... felt very flat and weak on the lifting ... the conditioning/gymnastics stuff went well though. I was working out alone and in the afternoon and probably didn't eat enough today for this training session. Anyway, for whatever reason, felt pretty weak today, only hit 275# for power clean and jerk ... but got through the session even though I was dragging ass.

A.
Every 2 for 20 minutes (10 sets):
2 sets: Hang Power Clean x 2 reps (245#, 245#)
2 sets: Low Hang Power Clean x 2 reps (245#, 245#)
2 sets: Power Clean x 2 reps (265#, 275#)
1 set: Hang Power Clean x 1 rep (275#)
1 set: Low Hang Power Clean x 1 rep (265# -fail ... dropped weight down to 245#)
1 set: Power Clean x 1 rep (275#)
1 set: Power Clean x 1 rep (285#) - fail

-Failing 265# from the low hang was retarded ... and missing 285# was stupid too. These are numbers I should always be able to hit. But anyway, got through this and tried to get as much out of it as I could.

B.
On a 20 minute clock:

Every 2 for 10 minutes (5 sets) of:
Push-Press x 2

Straight into...

Every 2 for 10 minutes (5 sets) of:
Split Jerk x 1

-Push-Press doubles = 225#, 225#, 225#, 235# (failed second rep), 235# (failed second rep)
-Split Jerks = 235#, 245#, 255#, 265#, 275# ... these felt much better than the push-presses

C. 

For Time: 

12-9-6-3 

Power Clean (225#) 

Muscle-ups

-11:49 ... MU were 8/4, 6/3, UB, UB ... PCs all singles ... tough workout, really ripped me up. Starting this workout alone sucked.

Rest exactly 10:00 then... 

D. 

For Time: 

25 Strict HSPU
25 Kipping HPSU
10 Strict HSPU
10 Kipping HSPU

-14:10 ... first 25 in 4:00, second 25 by 8:00 ... then shit got real. Those last 10 strict were brutal, there were definitely some singles in there ... finished first set of 10 by 12:00 ... then last the last 10 were 3/3/3/1 ... really tough, but this is 70 reps of my worst movement in crossfit. Good way to finish up the session and keep me humble.

Meals for the Day: 

0900 - Steak, 3 Eggs, 2 Clementines, 1 Cup Kefir, 20 oz Black Coffee

1200 - Whey, Apple Sauce, Greek Yogurt, dash of Honey

1300 - 1 scoop pre-workout

1530 - Whey, 2 Rx Bars, 16 oz Coconut Water

1900 - Bulgogi Beef, Onions, Lettuce + Dressing, Egg, Kimchi

12/2/15

Complete Rest.

Much needed ... body is smoked ... big appetite today.

Meals for the Day: 

0800 - Turkey/veggie stuffed Mushroom, 1 Banana, Almond Butter

1000 - 3 Eggs, 3 Slices Ham, 8 Dates, 1 Cup Kefir

1300 - Beef Jerky, Guacamole, 8 Dates

1700 - Chicken Sausage, 1 Greek Yogurt, 8 Dates

2000 - Steak, Green Beans, Butternut Squash

12/1/15

AM Workout (1200) 

Today was some really solid conditioning... I was completely smoked after that airdyne. Overall a good session, despite the lack of anything heavy.

A.
3 Sets:
Single Leg Dead-lifts x 20 reps (10 each leg)
Rest as needed
Turkish Gets-ups x 6 reps (3 each side)
Rest as needed
Max Effort Broad Jump x 1 attempt
Rest as needed

-Complete. All movements with a 53# KB.

B.
4 RFT:
21 Box Jumps (24")
18 Wall-balls
15 KBS (2 pood)
12 Burpees

-14:20 … unbroken … bit of a burner, thought the burpees were the work part.

Rest 10:00...

C.
Airdyne Intervals
3 x 40 cal @ 1:30 rest
3 x 20 cal @ :45 rest
Rest 3 minutes
3 x 40 cal @ 1:30 rest
3 x 20 cal @ :45 rest

-Result:

-1:40

-1:41

-1:32 (?)

-:33

-:30

:32

-1:49

-1:43

-1:45

-:32

-:33

-24 (?)  

-I think the airdyne I was on was a little inconsistent about the calorie counting. Some of the intervals were randomly much faster without any change in perceived effort. But that aside, this was some insane conditioning, some of the hardest stuff I’ve done in a very long time. Great stuff.

PM Workout (1830) 

2.5 Untimed easy run.

Meals for the Day: 

0800 - 4 Eggs, 4 Slices Ham, Apple Sauce, 1 Cup Kefir, 16 oz Black Coffee

1030 - Whey Protein, 2 Peaches, Fish Oil

1300 (post-workout) – Whey, 1 Rx bar, 16 oz Coconut Water

1530 – Chicken, Lamb, Tabouli, Jerusalem Salad, Hummus, 5 Dates

2000 – Turkey/Vegetable Stuffed Mushroom, small amount of greek yogurt mixed with oats/fruits  

11/30/15

AM Workout (0615) 

Hot Yoga - 60 Minutes

PM Workout (1630) 

This afternoon was the shittiest / worst workout I've had in a while. Made the mistake of working out in the busy evening hours. I couldn't do the vast majority of what I had planned today and generally had a terrible time in the gym. It's just a stupid way to workout... alone and in the way of a class workout. It's a fucking cramped space and a terrible way to "train." It's not even proper training. Won't make the mistake of coming in this time of day again. Horrible time, just want to forget about today.

A.
Every 2 minutes for 20 minutes (10 sets) of:
Hang Power Snatch + Power Snatch

-185#, 185#, 195#, 195#, 205#, 205#, 210#, 210# (f) x 3 times ... was able to hit the reps at 210# once ... then just began failing all of them, just felt terrible in my shoulders and got extremely light headed (probably didn't eat enough today) ... wish I could squat snatch without pain ... I really hate getting weaker, but all this bull shit time off and eating less is catching up with me.

B.
Snatch Grip Push-Jerk
2,2,2,2,2 (touch-and-go)
Rest as needed

-185#, 205#, 205#, 225#, 225# ... lighter loads here ... shoulders were pretty thrashed after the first part.

C.
On an 18:00 clock (6 sets) of:
90 seconds work / rest:
250m Row
Max Reps TTB in remaining time

-21, 18, 17, 16, 15, 14 = 101 total reps ... this was a workout with the class ... wasn't supposed to be doing this, but there wasn't room to do what I had planned, so just jumped in with the class. Took the board on the workout.

Meals for the Day: 

0530 - Egg White Protein

0830 (post-yoga) - Paleo Meat Loaf (almond flour), Peas, Cauliflower Rice, 2 Eggs, Mango

1100 - Chicken Sausage, Pomegranate Seeds, 1 Cup Kefir

1420 - Chicken Sausage, Greek Yogurt, Apple Sauce, 1/4 Cup Cashews

1820 (post-workout) - Whey Protein, 1.5 Rx Bar, 16 oz Coconut Water

11/29/15

Back on track today with diet / exercise / sleep. Did a more aerobic session today with my girlfriend to get back into the swing of things. Didn't feel particularly great today in the gym, didn't feel horrible either. But I am really looking forward to getting in some tougher workouts this week. Anyway, today looked like this:

A.
For time:
50 Calorie Row
50 Burpees
40 Calorie Row
40 Hang Power Cleans (135#)
30 Calorie Row
30 Kettle-Bell Swings (72#)
20 Calorie Row
20 Shoulder-to-Overhead (135#)
10 Calorie Row
10 Clusters (135#)

-21:00 ... tough workout, HPC were 15/10/8/7 ... KBS 10/20 ... S2O 10/10 ... Clusters all singles. Was good to just start the clock and get moving after the holiday.

B.
3 Rounds, not for time:
Legless Rope Climbs x 2 reps (no jumping to rope, legless all the way up and down)
DB Skull Crushers x 10 reps (2 x 40# DB)
Suitcase Carry (right side) - length of gym and back (90#)
Rest as needed

-Complete.

Meals for the Day: 

0800 - Egg White Protein, Fish Oil, 16 oz Black Coffee

1100 - 4 Eggs, Fish Oil

1430 (post-workout) - Egg White Protein

1600 - Bacon Jerky, 1 Greek Yogurt, Pomegranate Seeds, Fish Oil

1800 - Paleo Meatloaf (almond flour), English Peas, Cauliflower Rice, Mango

11/24 - 11/28

Thanksgiving Vacation ... will go over what happened this week, not too much in detail though. Diet was all over the place, from pizza, to thanksgiving dinner to Chinese food to various wine/beers. Lots of great food though, left me feeling lethargic and generally out of shape, but I'm sure I didn't lose much and the rest was probably good for my QL. Anyway, the week looked like this:

Tuesday - Complete Rest / Travel.

Wednesday - workout at local crossfit gym, looked like this:

A.
Death by Strict HSPU + 3 Strict Pull-ups on each minute

-Scored 6 rounds + 4 HSPU ... finished the set of 7 during the 8th minute.

B.
Two Sets:

3 RFT:
10 Power Clean (135#)
10 Burpees
50 Double-unders
Rest 5 minutes

-5:35 ... 6:05

C.
3 Sets, not for time:
10 Strict Toes-to-Bar

Thursday 

0800 - 5k TT - 20:24 (6:32 mile pace) ... thanksgiving 'turkey trot' ... drank about 5 beers yesterday, so maybe didn't run my fastest. But this is the first 5k all out I've done in a while. The last 5k I've done was October 2012, just about 3 years. I ran almost the exact same time (20:30) then ... but I remember that course was much flatter than the run today. Overall I should be happy about the same time on a much more difficult course / increasing my strength a ton over the last 3 years. Regardless, was a really fun way to spend the morning.

1300 - worked out at an LA fitness, was crunched for time and made up the stuff on the spot, looked like this:

A.
On a 42:00 minute clock:

Every 3 minutes for 21 minutes (7 sets) of:
Strict Press x 7 reps
Strict Pull-ups x  7 reps

straight into..

Every 3 minutes for 21 minutes (7 sets) of:
Bench Press x 7 reps
Strict Supinated Pull-ups x  7 reps

-Strict Press: 95#, 105#, 115#, 125#, 125#, 125#, 130#
-Bench Press: 135#, 145#, 155#, 165#, 165#, 165#, 165#

-This ended up being very challenging ... weights weren't very heavy but this is 49 reps of each press and a total of 98 pull-ups ... bench press felt extremely heavy, even with light weights ... lots of volume with pretty short rest, huge pump, ended up being a solid workout.

B.
3 Sets, not for time:
10 Tricep Cable Push-downs
10 Cable Curls
Rest as needed

-Complete ... don't remember the weights, just went for the pump.

Friday - Complete rest

Saturday - Complete rest / travel back to Chicago.

11/23/15

AM Workout (0615) 

Active Recovery.

Hot Yoga - 60 minutes.

PM Workout (1800) 

This afternoon ended up being a shorter session, but a really good workout nonetheless. I haven't been sleeping or eating enough the last couple days ... and what I have been eating hasn't been entirely quality food (way too much tapioca flour/starch from all this leftover pizza). But once I got going I felt pretty good despite this.

A.
Jerk Grip Overhead Squat (power-clean and jerked from floor)
3-3-3-3

-185#, 205#, 225#, 235# ... haven't done this movement in a while ... didn't push the loading too much, but was happy with a triple at 235#.

B.
For Time:

3 Rounds of:
5 Overhead Squats (165#)
12 T2B

then...

2 Rounds of:
5 Clean and Jerks (195#)
12 C2B Pull-ups

then...

1 Round of:
5 Front Squats (225#)
12 Muscle-ups

-10:30 ... OHS/T2B unbroken in about 2:30 ... clean and jerks singles, C2B pull-ups were 8/4 and unbroken ... FS unbroken, got to the rings at 8:40 ... MU were 5/4/3 ... this was tough little workout, I was exhausted and sort of nauseous afterward. This is the heaviest front squatting I've done in a while... light weight, but still heavier than I've been going since injury... hoping back isn't blown out tomorrow.

C.
4 Rounds of:
:60 left leg couch stretch
:60 right leg couch stretch
:60 left side plank
:60 right side plank

-Complete.

Meals for the Day: 

0530 - (pre-yoga) 1/2 Serving Egg White Protein

0800 - (post-yoga) 3 Slice of Ham, "Paleo" Pizza, 1 Cup Kefir, dash of Honey, 16 oz Coffee

1200 - 3 Eggs, Ground Turkey, 2 Slices Ham, 1 Banana, Almond Butter, Fish Oil

1500 - "Paleo" Pizza, 1 Pear, Fish Oil

1930 (post-workout) - Whey Protein, 1 Rx Bar, 28 oz G2

11/22/15

Complete Rest.

 I wanted to get something in today, but given my retarded nutritional intact yesterday, decided to allow my body some more rest. My body definitely didn't need high intensity exercise today, just had to call it given how I felt.

Meals for the Day: 

0830 - 2 Eggs, Sausage, Potatoes, Jalapeños, Mushrooms, small amount of cheese, Coffee, small amount of cream, Mixed Fruit

1145 - 3 Eggs, 3 Bacon, 1 Chicken Sausage, 1 Greek Yogurt, small amount of honey, 1 Pear

1600 - 3 Slices of Ham

1745 - Home made "Paleo" Pizza (tapioca flour, coconut flour, dairy free cheese, veggies/meats)

11/21/15

Today was a really weird day... was planning on complete rest and taking care of myself today... ended up being busy from 630 AM until 10 PM. Needless to say I didn't eat enough or get quality stuff... just tried to get what I could given the circumstances. Not ideal.

Ran a boots/utes 3 miled TT today... not bates lights, heavy ICB boots ... was a good run, terrible weather, but it was a good opportunity to run in heavy boots. Took a few seconds over 22 minutes.

Meals for the Day:

0600 - Egg White Protein, Fish Oil, 1 Banana, 16 oz Coffee

1130 - (cheat) - Starbucks Spinach Feta Wrap, 12 oz Coffee

1330 - 1 Apple, Deli Meat, Slice Tomato, Slice Lettuce

1630 - 1 Apple, Deli Meat, Slice Tomato, Slice Lettuce

2000 (cheat) - Sliced Ham, Brie, Almonds, 2 Beers 

2200 - Chicken Breast, Chickpea Pasta, Dairy-free Sauce, Halo Top Low Calorie Ice Cream 

11/20/15

AM Workout (0600) 

This morning was a really good workout. The best I've had in a while. I felt really fit and solid on everything. Didn't necessarily need to take yesterday off, but I'm glad I did. It really allowed me to push it very hard today and get a lot of quality intensity out of this workout. Did this workout with the class and dominated everyone, was a nice change from training alone.

A.
AMRAP 4 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

AMRAP 6 Minutes:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

Rest 3:00

For Time:
500m Row
20 Toes-to-Bar
30 Wall-ball (20#)
20 Burpees
30 KBS (53#)
40 Double-unders

-12 Burpees
-21 KBS
-6:40

-Went unbroken for the entire time on the first two AMRAPs. Had to break the wall-balls and KBS on the last interval. Overall great workout though, I was happy to get all the T2B unbroken easily. Great stuff, really good conditioning.

Rest 10 minutes then....

B.
For Max Reps, on a 12:00 Clock:

1 Minute: Muscle-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Strict HSPU
1 Minute: Strict Pull-ups
1 Minute: Muscle-ups
*Rest 1 minute between each movement

-11 MU
-12 SHSPU
-16 SPU
-11 SHPU
-12 SPU
-6 MU

-68 Reps ... this was super solid gymnastics conditioning ... my arms were totally fried by the last set of muscle-ups. It was really a mental battle to get those 6 ring muscle-ups at the end. Great stuff, felt good (for me) on the Strict HSPU. Made this up on the spot, ended up being a really solid gymnastics test.

PM Workout (1400) 

This afternoon ended up being a really great workout too. I felt really solid on everything. I wanted to get in some heavier/pressing stuff. I hope I didn't bite off too much volume today... definitely the most volume I've done in a while, but I felt great. Just need to recover properly.

A.
7 RFT:
5 Body Weight Bench Press (195#)
5 Power Cleans (225#)
35 Double-Unders

-20:10 ... solid workout, bench slowed me down a little on the second half, overall a solid workout.

Rest exactly 10 minutes then...

B.
10 RFT:
20 Calorie Airdyne
10 Push-ups

-14:03 ... tough push, unbroken PU, air dyne just sucked.

C.
On a 6:00 Clock:
2:00 AMRAP:
Incline DB Bench Press (2 x 35# DB)

Rest 2:00

2:00 AMRAP:
Flat DB Bench Press (2 x 35# DB)

-Incline: 45 reps
-Flat: 40 reps
-This was overall brutal... light weight, but it really caught up with me in that second minute ... good / different training.

D.
3 Super-sets of:
Incline DB Flys (2 x 25# DB) x 12 reps
Bent-over Reverse DB Flys (2 x 25# DB) x 12 reps
Rest as needed

-Complete ... huge pump.

E.
3 Super-sets of:
Seated Overhead Tricep Extension (60# DB) x 10 reps
Seated Hammer Curl (2 x 40# DB) x 10 reps
Rest as needed

-More pump stuff, felt really good... especially in my triceps. Great finisher.

Meals for the Day: 

0530 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey, 1 Gluten-Free Coffee Cake, 16 oz Coffee, small amount of Cream

1100 - 4 Eggs, 4 Slices Ham, Vegetable Soup, 1/2 Banana, 1 Cup Kefir, dash of Maple Syrup

1345 (pre-workout) - 1 Rx Bar, 1 Scoop Pre-workout

1600 (post-workout) - Whey, 1 Rx Bar, 16 oz Coconut Water

1700 (cheat) - 3 Chicken Sausage, 30 Plantain Chips, Yogurt Artichoke Dip, 2 Glasses Cabernet

1845 - Lamb, Zucchini, Tomatoes, Onion, Homemade Tzatziki Sauce