1/31/16

Today was a good conditioning session. It wasn't too crazy and was light weight, but a lot of intensity.

A. 

60 Minutes Mobility ... lots of lacrosse ball work for shoulders and hips. 

B. 

On a running clock: 

21-15-9

Calorie Row

HSPU 

at 10:00... 

21-15-9

Pull-ups

Ring Dips 

at 20:00...

3 RFT:

18 Burpees

18 Bench Press (135#) 

-6:36

-4:28 

-12:02 

-This was a tough/fun conditioning session, felt pretty decent on everything. Upper body was thrashed by the end of this. 

C.

3 Sets of: 

Banded Face Pulls x 20 reps

Rest as needed

3 Sets of: 

DB Rows x 16 reps (8 each arm @ 70# DB) 

Rest as needed 

-Complete.

Meals for the Day: 

0845 - Whey, 1 Starbucks Spinach Feta Wrap, 16 oz Coffee

1100 (post-workout) - Whey, 1.5 Donuts

1400 - 2 Slices Bread, 2 Eggs, Guacamole, Pomegranate Seeds

1630 - 1/3 Cup Cashews, 1 Cup Kefir

1900 - Steak Burrito, Chips and Salsa 

1/30/16

Active Recovery.

42 Minute Easy Aerobic Run.

Went 20 out and back... came back a bit slower ... felt slow/heavy... haven't been running much at all lately. It was 42 degrees and not too windy, felt I should take advantage of the nice weather and get out the door. Glad I did, but didn't feel great. Looking forward to running a lot again this summer.

Meals for the Day: 

0900 - Whey, Fish Oil, Starbucks Spinach Feta Wrap, 16 oz Black Coffee

1200 (post-run) - Whey, Fish Oil, 1 Rx Bar, 16 oz Coconut Water

1330 - Quest Bar, 1 Greek Yogurt, 1 TBSP Chocolate Chips, 1 oz Bacon Jerky, a few slices of Dried Mango

1600 - 1/3 Cup Cashews

1800 - Paleo Bulgogi Beef, Cauliflower Rice, 1 Greek Yogurt, 1 TBSP Chocolate Chips

2030 - 1 Quest Bar

1/29/16

Solid conditioning session and a good finisher for the shoulders afterward. Nothing too crazy today, but good training.

A.

6 Rounds (30 min clock):

1:00 Max Calorie Row

1:00 Max Burpees

1:00 Max Double-Unders

1:00 Max Strict HSPU

1:00 Rest

-Usually about 15-20 reps on the first 3 movements, HSPU were 9,8,8,8,8,7 

B. 

DB Strict Press to 8 RM over 3 sets

-40#, 45#, 50# ... not much left in the shoulders after part A. This was tough. 

C. 

4 x 12 Arnold Press
Rest as needed

-2 x 30# DB across 

4 x 12 Front Lateral Raise
Rest as needed

-2 x 15# DB Across

Meals for the Day: 

0620 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0830 (post-workout) - Whey

1040 - Eggs, Sausage, Bacon, Sweet Potatoes, Cheese, Jalapeños, Milk

1300 - 2 Eggs, 2 Slices Ham, 1 Banana

1700 - Cobb Salad

1/28/16

Complete Rest.

Meals for the Day: 

0800 - 2 Eggs, 2 Slices Ham, 1 Greek Yogurt, 1 TBSP Chocolate Chips, 16 oz Coffee w/ Cream

1100 - Crab Bisque, 1 Buffalo Jerky, 1 Peach

1400 - Chicken, Shishito Peppers, 20 Plantain Chips, Artichoke Dip

1/27/16

Today was a fun workout. I programmed it for myself and worked out alone. I got a very good workout out of this ... nice change to train hard and be able to do everything while working around my physical therapy schedule. Lots of fun/hard bodybuilding stuff at the end. 

A. 

2 RFT:

20 Muscle-ups

7 Rope Climbs (15 feet)

-14:20 ... this was much more challenging than I thought it would be. This are usually two movements I'm good at, but they are something I usually don't pair together. Was a very good change.

B. 

Strict Press – 15 Minutes to work up to 3 RM over 5 sets

-135#, 145#, 155#, 165#, 170# (fail - 2 reps) ... 165# 3 RM for the day, 170# for a double. This was rough after part A.

C.

4 sets of 6 reps – Weighted Strict Dips (20#) 
Rest 1 to 2 minutes

-Complete.

4 sets of 8 reps - Flat DB Bench - (2 x 60# DB)
Rest 1 to 2 minutes

-Complete 

4 sets of 15 reps - Fat Barbell Skull Crushers (55#)
4 sets of 15 - Reverse Fat Barbell Curl (55#) 

Rest 1 to 2 minutes

-Complete

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey

0800 - Eggs, Sausage, Veggies, Potatoes, 2 Slices Paleo Banana Bread, 12 oz Coffee

1130 - Buffalo Jerky, 1 Greek Yogurt w/ 1 TBSP Chocolate Chips

1500 - Clam Chowder, 1 Cup Kefir, 1/2 Banana, 1/2 Peach

1700 - 3 Eggs, 3 Slices Bacon, 30 Plantain Chips, Artichoke Dip

1930 - Chicken, Shisito Peppers 

1/26/15

Hit up the class workout this morning ... was just a bunch of cardio stuff. Nothing too taxing ... back to a real workout tomorrow.

A.
2 Sets of:
Tempo Strict C2B Pull-ups (2 second descent) x 5 reps
Rest 90 seconds

then...

1 Set of:
Strict Pull-ups x 1 max set

-15 reps ... was tough coming off the tempo strict C2B Pull-ups.

B.
10 Round For Time:
12 Burpees
12 Overhead Stationary Lunges (55# plate)
25 Double-Unders

-19:38 ... cardio... kept a steady pace and got through this easily.

C.
ROMWOD

-Complete

Meals for the Day: 

0520 (pre-workout) - BCAAs

0700 (post-workout) - Whey

0800 - 1/2 Burger, Potato Fries, 1 Slice Paleo Banana Bread, 16 oz Unsweetened Almond Milk

1130 - Buffalo Jerky, 1 Greek Yogurt, Dash of Honey

1430 - 2 Eggs, 2 Slices Ham, Buffalo Jerky, 1 Banana

1/25/16

Slept about 11 hours last night... was totally exhausted. Not really sure why, might be coming down with a sickness. But I felt better once I got up and started moving around.

AM Workout (1200) 

5 RFT:
500m Row
15 Hollow-Rocks
15 Push-ups

-14:35 ... got this in at home ... just wanted to get a sweat on and move around.

PM Workout (1600) 

Got in the gym in the afternoon and felt pretty decent on everything. Lower volume workout, but glad I got it in ... lots of upper body stuff given my physical therapy right now.

A.
EMOM 10:
Push-Press + Push-Jerk + Split-Jerk
Build over the course of 10 sets

-185# x 3 sets, 195# x 3 sets, 205# x 2 sets, 215#, 225# ... this went by very fast and so did each rest interval. Good speed training though for the split jerk.

B.
AMRAP 8 Minutes:
1,1,2,2,3,3 etc...
HSPU
C2B PU

-Finished round of 9 reps ... C2B unbroken ... had to start breaking up the HSPU at the set of 6. Short and not too taxing.

Meals for the Day: 

0920 - Whey, Greek Yogurt, Fish Oil, 1 Grandma's Cookies

1230 (post-workout) - Whey, Fish Oil

1400 - 2 Eggs, 2 Slices Ham, 1 Buffalo Jerky, 1 Banana, 1 Cup Kefir

1730 (post-workout) - Whey, 1 Slice Paleo Banana Bread, 16 oz Unsweetened Almond Milk

1930 - Burger, Potato Fries, Salad with Vinaigrette and Oil, small piece of Fudge

1/24/16

Active Recovery / Aerobic Training. Easy session at home this afternoon on a lazy Sunday.

A.
With a partner:
14 Rounds (partners alternating rounds)
20 Calorie Row
16 Alternating Lunges
8 Burpees

-26:27 ... each round took about 1:30 to 2:00 ... didn't tax me too much, was a good sweat though.

B.
20 Minute ROMWOD

-Complete

Meals for the Day: 

0800 - 2 Eggs, 2 Slices Toast, Avocado, 1/2 Orange

1200 - Steak and Vegetable Soup, Buffalo Jerky, Pomegranate Seeds

1700 (post-workout) - Whey, Fish Oil, 2 Grandma's Cookies

1830 - Paleo Chili, 1 Avocado, Salad with Oil and Vinegar

2030 - 2 Paleo Beef Sticks

1/23/16

Complete Rest.

Upper body is tight from yesterday... probably could have trained today, but I'm really backing off on the volume while I'm doing physical therapy in order to allow the treatment to work properly.

Meals for the Day: 

0900 - Whey, Fish Oil, Starbucks Spinach Feta Wrap, 16 oz Black Coffee

1200 - Steak and Vegetable Soup, 1 Cup Kefir

1430 - 3 Empanadas, Buffalo Jerky, 2 Cookies (mailed in from Grandma... had to eat them)

1900 - Chicken Sausage, 10 Olives, 1 Peach

2100-1100 - 1 Beer, 1 Glass Sangria, various cheese/crackers/meat appetizers

1/22/16

Today was a decent training session... worked on a lot of stuff I'm bad at. Really enjoyed the hypertrophy stuff at the end of the workout. Overall got a lot out of this.

A.
On a 24:00 Clock:

Every 2 minutes for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 75% (225#)

Every 2 minutes for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 80% (245#)

Every 2 minutes for 4 minutes (2 sets) of:
Split Jerk x 1 rep @ 85% (260#)

Every 3 minutes for 12 minutes (4 sets) of:
Split Jerk x 1 rep @ 85%+ (260#)+

-Heavy Singles: 270#, 280#, 290#, 300# (failed twice) ... 290# felt solid, first rep at 300# didn't feel too heavy, but kind of just overthought it and let it get out in front of me. I tried it again after the clock ended and it felt very heavy that time and I missed it worse than the first attempt at it. This is near my 1 RM (305#) ... but up to 290# felt solid. Frustrating to miss reps at 300# though.

B.
For time:
50 HSPU
*Every 5th rep is strict

-9:58 ... this was horrible for me. This is by far my worst movement in crossfit. I struggled to get through this. This was harder for me and took longer than 50 muscle-ups with every 5th muscle up strict ... which is ridiculous. I probably have some sort of physiological limitation that I'm unaware of ... just can't do anything upside down well.

C.
Two Sets of:
Bench Press
5-3-1
Rest as needed

-185#, 195#, 220#
-185#, 195#, 225#

-Wasn't much left in my arms and shoulders after A and B ... but wanted to get some bench press reps in.

D.
On an 8:00 clock (2 sets) of:
1:00 = Max Reps Bench Press (115#)
Rest 1:00
1:00 = Max Reps Bent Over Row (115#)
Rest 1:00

-26 / 28
-18 / 26  ... huge pump.

E.
3 Sets of:
Tate Press x 20 reps (2 x 15# DB)
Hammer Curl x 10 reps (2 x 40# DB)
Rest as needed

3 Sets of:
DB Bench Press (thumbs facing head) x 15 reps (2 x 40# DB)
Seated DB Curls x 10 Reps (2 x 25# DB)
Rest as needed

-These were fun / got a lot of intensity out of them. Fun stuff.

Meals for the Day: 

0730 - 2 Eggs, Pancetta, 1 Banana, Almond Butter, Coconut Flakes, 1 Cup Black Coffee

1100 (pre-workout) - Whey Protein, 2 Scoops Pre-workout

1400 (post-workout) - Burger, 1/2 Bun, Sweet Potato Fries, 1 Rx Bar, 16 oz Coconut Water

1600 - Greek Yogurt, Dash of Honey, 1 Serving Baby Food

2000 - Whey Protein, 1/3 Cup Cashews, Fish Oil, 1 Serving Baby Food

1/21/16

Complete Rest ... body is thrashed from the last couple days.

Meals for the Day: 

0700 - Whey Protein, Fish Oil, Greek Yogurt, 1 Banana

1000 - 3 Eggs, 3 Bacon, Pomegranate Seeds, Fish Oil

1200 - Chicken Chili, 2 Servings Baby Food

1600 - Chicken Sausage, 1/4 Cup Cashews

1900 - Chicken Cobb Salad, Small Cup Chicken + Tortilla Soup

1/20/16

Today was a rough workout... my shoulders were totally fried from yesterday, didn't have any go in them at all. Tried to get a good workout out of this, but just felt like shit on everything. 

A.

Every 2 minutes for 16 minutes (8 sets) of: 

Power Clean + Push-Jerk 

-2 sets @ 75% (225#)

-2 sets @ 80% (245#) 

-2 sets @ 85% (260#) - failed jerks on both of these ... frustrating to miss such light weight 

-2 sets @ 80% (245#) ... was supposed to go up from 260# ... went down in order to get good reps. 

B. 

On a 21:00 Clock:

AMRAP 7: 

Thrusters (100#)

C2B PU 

3/3, 6/6/, 9/9... 

Rest 7:00

AMRAP 7 

3 Power Clean (155#)

6 SHSPU 

9 Box Jump Overs (24") 

-Round of 15+ 12 thrusters 

- 4 Rounds 

-Felt pretty crappy on both of these... but especially on the strict HSPU ... my shoulders had nothing in them by the time I got to that last part. 

Meals for the Day: 

0800 - 3 Eggs, Pancetta, 1/2 Orange, 1/2 Banana 

1000 - Greek Yogurt, Dash of Honey

1200 - Whey, Pomegranate Seeds, 2 Servings Baby Food 

1600 (post-workout) - Whey Protein, 2 Slices Bread, 2 Slices Bacon, Almond Butter, Honey 

1900 - 3 Empanadas, Kale Chips, 1 Pear 

1/19/16

Today was a decent day of training ... weights felt a little heavy and the conditioning piece was really brutal. I liked the invictus workout so much on last Friday that I gave the competition blog a look over this week and decided to get after it. Some of the workouts are kind of boring because I've done them for 2 years in a row ... this would be my third year following the blog ... so some of those workouts I'm just tired of. But today looked legit. Anyway, I just have to be cognizant of not doing too much volume... but for today I felt decent enough and tried to push myself as hard as I could.

A.
3 Sets, not for time:
Tempo Muscle-ups x 6 unbroken reps (pause in receiving position for 1 second, pause for 2 seconds at top of dip)
Double-unders x 50
L-Sit x :20
One-Arm Overhead Squat (30# DB) x 10 reps (5 right, 5 left)

-Complete ... just went through this casually, good warm-up.

B.
On a 27:00 Clock:

Every 2 minutes for 6 minutes (3 sets) of:
Muscle Snatch x 2 reps

Every 3 minutes for 15 minutes (5 sets) of:
3-Position Snatch (high, mid thigh, low) @ 75%-85% (185-210#)

Ever 2 minutes for 6 minutes (3 sets) of:
Snatch Pull x 2 reps @ 100% (250#)

-Muscle Snatch = 135#, 155#, 175#
-3-Pos = 185#, 185#, 190#, 195#, 200# ... these felt good, went full squat snatch, had to be fast on these, was really fun training.
-Pulls = 250# felt VERY heavy ... but at the end of almost 30 minutes of snatching I guess that should feel heavy.

C.
2 Sets:
40 Wall-ball (30#)
30 Burpees-over-the-bar
20 Overhead Squats (135#)
10 Muscle-ups
Rest 5:00

-8:45
-9:59

-This was brutal ... even the first set was a kick in the balls. During the first set I convinced myself I was going to skip the second set. Had to lay around and collect myself during the 5 minutes of rest. Came back from the pain and decided to get the second set over with. Doing this alone and in the afternoon was not ideal ... took a lot of mental toughness to actually dig deep and do this. Great training overall, hope my body can recover properly.

Meals for the Day: 

0900 - Protein Shake, Fish Oil, 1 Cup Kefir, 2 Cups Black Coffee 

1100 - Italian Sausage, Spaghetti Squash, Onion, Mushrooms, 2 Servings Baby Food, Fish Oil

1345 (pre-workout) - 1 Serving Baby Food, 1 Scoop Pre-workout

1600 (post-workout) - Whey Protein, 1 Lara Bar, Small Piece of Cake, 16 oz Kale Juice

1830 - Chicken and Pork Enchiladas

1/18/16

Complete Rest / travel back to Chicago ... slight hangover from the wedding last night. Probably had about 10 drinks from 5 pm to 1 am.

1/17/16

Active Recovery.

4 Mile Easy Run.

-Approximately 38 minutes; super easy pace. 75 degrees and overcast, very windy, but took advantage of the fact I was in Florida and got out the door.

1/16/16

Today was an okay workout ... still down in florida and just hit the class workout at a local gym ...  basically a short cardio session.

A.
With a partner, alternating movements, but both partners must do all the movements:

Calorie Row
24-21-18-15-12-9-6
Thruster (95/65#)
21-18-15-12-9-6-3

-16:55 ... was catching my partner each time on the row, I finished all the thrusters unbroken and would get a break as she finished the row for calories before we could move on to the next set. This rest made the workout a lot easier, overall a fun/shorter session after the tough session yesterday.

B.
3 Sets of:
DB Curls (2 x 35#) x 12 reps

-Complete ... had some times to kill, so snuck these in.

1/15/16

Currently down in Florida for a wedding ... dropped into a local gym and worked out with a friend down here and my girlfriend. We put something together on the spot and got a really good workout out of it. I wanted to get some heavier jerks in before the conditioning. The conditioning was the Crossfit Invictus Masters programming that my friend is following... and I have to say it thoroughly kicked my ass. This was the hardest workout I've done in a while and it really challenged me... it is great programming. I miss going that hard everyday... Not recording what I'm eating while on vacation... eating lots of weird stuff ... Anyway, had a great time and got a great workout in.

A.
On a 20:00 clock:

Every 2 minutes for 10 minutes (5 sets) of:
Split Jerk x 2 reps @ 75% (231#)

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Split Jerk x 1 rep @ 75% +

-Doubles were easy, no misses
-Singles: 242#, 253#, 264#, 275#, 286# ... was using kilo plates ... wanted to go a little heavier, kilo plates messed me up a bit, but it was good to get these in.

Rest 15 minutes then...

On a Running Clock:

B.
3 Rounds for time:
10 Hang Snatch (135#)
20 TTB

at 10:00:

C.
3 Rounds for time:
10 Dead-lifts (225#)
15 HSPU
20 Box Jump Overs (24")

at 20:00:

D.
AMRAP 4 Minutes:
4 Overhead Squats (155#)
10 Pull-ups

Rest 2 minutes then...

E.
4 Rounds for time:
250m Row
20 Wall-balls (20#)

-6:20 ... tough metcon, can't remember the last time I had to go to singles on toes-to-bar... but there were some singles here.
-2 Rounds + 8 HSPU ... got time capped here... hspus went to shit after the first round. This was tough... but overall a good conditioning piece.
-3 Rounds ... brutal.
-9:12 ... this was horrible, I was getting fairly light headed on this, heat and humidity was really catching up with me. Great way to finish out the workout.

1/14/16

Active Recovery.

Easy 6000m Row

-25:32 ... ended up being a 2:07/500m pace ... just went nice and easy off of feel. Extremely cold weather has kept me from running the last month-ish ... wanted to sneak in some aerobic stuff ... miss running a lot, hopefully will get some in this weekend in Florida.

Meals for the Day: 

0800 - 2 Eggs, Pancetta, Mixed Greens, 1 Lara Bar, 2 Cups Coffee with Cream

1200 - Chicken Sausage, Spaghetti Squash, Mushrooms, 1 Serving Baby Food

1600 (post-row) - Chicken Sausage, 3 Servings Baby Food, 1/3 Cup Cashews

0100 - Cold Cuts, few bites of cheese*

*Had a late flight to Florida today... had a snack after the flight.

1/13/16

Today was a low volume workout. Just hit the class workout and didn't change anything. Body feels pretty good overall. It is very hard to not try to do more, but I got a lot of intensity out of today ... less  is more is my ongoing theme right now.

A.
Strict Press - 4,4,4,4

-135#, 145#, 155#, 165# ... went lighter on these, was good to get some reps in on pressing though.

B.
On a 15 Minute Clock (3 sets):
AMRAP 3 Minutes:
3-6-9-12...
Clean and Jerk (135#)
C2B Pull-ups
Rest 2 Minutes between sets

-Round of 9 + 5 C+J
-Round of 9 + 1 C +J
-Round of 9

-This was some great conditioning / C2B pull-up work. I went very hard and really tried to push myself on both movements. Good workout, short and simple.

C.
ROMWOD

-Complete.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0720 (post-workout) - Whey

0945 - Pork, Potatoes, Mixed Veggies, 2 Eggs, 1 Cup Kefir, 1 Cup Black Coffee

1245 - Andouille Sausage, Steak and Vegetable Soup

1430 - 1/3 Cup Cashews, Lara Bar, 1 Serving Baby Food (pear, raspberries, squash)

1900 - Italian Sausage, Spaghetti Squash, Mozzarella Cheese, Mushrooms, 2 Servings Baby Food

1/12/16

Today was a decent, albeit a lower volume, session. Got some good intensity out of the lifting and the conditioning. Wanted to do more afterward, but called it and left more for tomorrow.

A.
Every 2 minutes for 18 minutes (9 sets) of:
2 Power Cleans + 1 Power Jerk

-235# (75%) x 3 sets
-245# (80%) x 3 sets
-255# (85%) x 3 sets

-5% more on all the sets over last week, felt strong on everything, but especially on the cleans.

B.
For time:
21-18-15
Thrusters (95#)
Burpees-over-the-bar

-6:42 ... unbroken ... tough, but could have pushed it a little bit more, there was more in the tank when I finished.

C.
ROMWOD

-Complete.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-Workout

0800 (post-workout) - Whey, 28 oz G2, Starbucks Double Espresso & Cream

1000 - 3 Eggs, 3 Bacon, Steak and Vegetable Soup, 1/2 Banana, 1 Cup Kefir

1430 - Chicken Sausage, Greek Yogurt, dash of Honey, 1 Lara Bar

1800 - Pork, Mixed Vegetables, 1 Greek Yogurt, Dash of Honey

1/11/16

This afternoon was a decent workout ... threw together something today as I couldn't do the class workout (high repetition dead-lifts) ... ended up working out alone in the middle of the day and got a decent workout.

A.
On a 30:00 Clock:

Every 2 for 10 (5 sets) of:
Muscle Snatch x 2 reps TnG

Every 2 for 10 (5 sets) of:
Power Snatch x 2 reps TnG @ 75% (185#)

Every 2 for 10 minutes (5 sets) of:
Snatch Pull + Power Snatch TnG @ 85%+ (205#)

-Muscle Snatch Doubles = 135#, 135#, 155#, 175#, 175#

-Power Snatch Doubles = no misses, got all the reps easily

-Pulls + Singles = 205#, 205#, 210#, 215#, 220# ... this was pretty good training, happy to be able to do pulls again without pain.

Rest 10 minutes then...

B.
EMOM 21 (7 sets) of:
Min 1: 20 Cal Row
Min 2: 50 Double-unders
Min 3: 6 Alternating DB Snatch (100#)

-Complete ... spilled over on the row the last few sets and probably finished the last set of snatches somewhere in the 23rd minute ... was really pushing myself towards the end. Overall was some good training that I just made up on the spot.

C.
3 Sets, not for time:
Reverse Hypers (70#) x 15 reps
Rest as needed
Weighted Anchored Sit-ups (100# DB) x 10 reps
Rest as needed

-Complete.

Meals for the Day:

0800 - 1 Egg, 1 Slice Ham, 1 Greek Yogurt, dash of Honey, 2 Cups Black Coffee

1030 - Andouille Chicken Sausage, 30 Plantain Chips, Guacamole, 1/4 Cup Cashews, 1 Lara Bar, 1 Cup Unsweetened Almond Milk

1245 - Whey, 1/2 Banana, 1 Cup Kefir

1400 - 1 Scoop Pre-workout, 1.3 oz Dried Mango

1620 (post-workout) -Whey Protein

1800 - Steak and Vegetable Soup, Grilled Cheese Sandwich (2 Slices Bread, Mozzarella Cheese, Salami, Butter), 1 oz Dried Mango

1/10/16

Complete Rest.

Slept 10 hours last night which was good, needed the rest. Ate some weird stuff yesterday... so don't feel totally great about that. But overall was happy with how this week of training went. Looking forward to some more time in the gym this week.

1000 - 2 Paleo Waffles (coconut flour, almond flour, maple syrup, ghee), 2 Eggs, Pancetta, 2 cups Coffee, dash of Whole Milk

1400 - Greek Yogurt, Honey, Salami, 2 oz Mozzarella, 1/2 Mango

1600 - Handful of Trail Mix, 2 Cups Whole Milk

1830 - 2 Chicken Wings, 2 Slices Bacon, Salad with Balsamic, Mixed Veggies, Pomegranate Seeds

1/9/16

This morning was a decent cardio crossfit workout. Just did the class workout. It was a partner workout with my girlfriend ... we really pushed the pace and had the fastest male/female team time of the day. Good lower volume conditioning workout ... body is feeling better already with this lower volume training.

A.
For time, with a partner, one partner working at a time:

'Diane'
21-15-9
Dead-lift (225#/155#)
HSPU

then...

'Grace'
30 Clean and Jerks (135#/95#)

then...

'Fran'
21-15-9
Thrusters (95#)
Pull-ups

then...

'Karen'
150 Wall-balls (20/14#)

then...

100 Burpees-over-the-bar

-17:56 ... solid conditioning ... left me very fried.

B.
ROMWOD

Meals for the Day: 

0630 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0830 (post-workout) - Whey Protein

1000 - 2 Eggs, Ham, Potatoes, Mixed Veggies, Cheese, 1 Slice Bread

1500 - (cheat) 1/2 Chicken Sandwich, 1 Cup Soup, a few potato chips

1930 - Steak Salad

2100 (cheat) - 1 Cup Cake, a few glasses of Whole Milk

1/8/16

Today was a solid workout ... programmed everything for myself and worked out by myself. This was a nice change. I have had a lower volume week and I felt well rested and solid on everything today. Overall the best workout I've had in a while. Really enjoyed myself today, huge pump at the end, was a very nice change.

A.
On a 20:00 clock:

Every 2 minutes for 10 minutes (5 sets) of:
Split Jerk x 2 reps @ 75% (225#)

straight into...

Every 2 minutes for 10 minutes (5 sets) of:
Split Jerk x 1 rep @ 75% +

-Got all the doubles easily, was a good warmup
-Singles: 250#, 260#, 270#, 280#, 290# ... all these went up really easily. 290# is the most I've had overhead in a while ... everything felt good, wanted to go up, but called it at 290# with no misses.

Rest exactly 10 minutes then...

B.
For Time:
50 Muscle-ups
*Every 5th rep must be strict

-11:20 ... this was tough ... 10 sets of 4 unbroken kipping and then 1 strict. Took lots of rest before and after each strict rep. Different, but good workout for me. Fun stuff.

Rest exactly 10 minutes then...

C.
2 Waves of:
5, 3, 1 Bench Press @ 185#, 195#, 210#
Rest 2 minutes between sets

-Didn't have much energy here, shoulders and chest shot from A and B ... but wanted to get some reps in.

D.
3 Sets of:
Strict Weighted Dips (53#) x 4 reps
Bent Over Barbell Row (185#) x 10 reps
Rest as needed

-Complete.

3 Sets of:
Standing Lateral Raises (2 x 15# DB) x 12 reps
Bent Over DB Row (80# DB) x 12 reps (6 each arm)
Rest as needed

-Complete.

3 Sets of:
Tricep Extensions (2 x 30# DB) x 20 reps
Bicep Curls (2 x 40# DB) x 10 reps
Rest as needed

-Complete ... extensions were 20/17/12 ... triceps absolutely fried by the time I got to these.

Meals for the Day: 

0800 - 2 Chicken Sausages, 2 Slices Bread, Almond Butter, Honey, Greek Yogurt, 1/4 Cup Trail Mix

1130 - Whey, 1 Banana, Laura Bar, Fish Oil

1245 (pre-workout) - 1.3 oz Dried Mango, 2 scoops pre-workout

1530 (post-workout) - Whey, 1 Rx Bar, 1 Lara Bar, 12 oz Coconut Water

1730 - 1000 (cheat) - 4 Beers, Various Appetizers, Brisket

1/7/16

Complete Rest.

Meals for the Day: 

0700 - 3 Eggs, 2 Bacon, 1 Clementine, Black Coffee 

1000 - Steak, Pork, Mixed Veggies (Broccoli, Onions, Mushrooms, Tomatoes)

1400 - Buffalo Jerky, 1 Orange, Fish Oil

1700 - Chicken Sausage, 6 Slices Salami, 2 oz Mozzarella Cheese, Pomegranate Seeds, 1 Lara Bar

2000 - 1/4 Cup Trail Mix 

1/6/16

Class workout again today ... changed a few of the movements of the tabata conditioning ... got a solid, albeit lower volume, workout today.

A.

Push-Press 

3,3,3,3,3 

-185# x 2 sets, 205# x 3 sets ... didn't feel particularly strong today, but got these done ... just went based off feel ... maybe could have done more, but was rushed as I was doing this with the class.

B. 

Tabata: 

Pull-ups

Rest 1 min

Push-Press (75#) 

Rest 1 min

Calorie Row

Rest 1 min

Hand-Stand Hold (against wall) 

Rest 1 min

Burpees 

-Don't remember exactly what I got on all of these movements ... was trying to hit a number each time ... got a lot of intensity out of this. 

C.

ROMWOD 

-Complete 

Meals for the Day: 

0520 (pre-workout) - BCAAs

0720 (post-workout) - Whey 

0830 - 2 Eggs, 2 Slices Ham, 1 Cup Kefir, 2 Slices Bread, Almond Butter, Honey, 1 Glass Rumchata

1230 - Paleo Chili, 1 Avocado

1530 - Buffalo Jerky

1800 - Paleo Chicken Salad (chicken, spinach leaves, pine nuts, avocado, mixed veggies, paleo dressing)

2000 - 1 TBSP Almond Butter 

1/5/16

Did the class workout again ... added in some lifting beforehand. Today was a lower volume session overall, but I got a good workout out of it. I felt like I wanted to do more afterward, but I controlled myself and I'm trying to lower my training volume overall.

A.
Every 2 minutes for 18 minutes (9 sets) of:
2 Power Cleans + 1 Power Jerk

-3 sets @ 70% (225#)
-3 sets @ 75% (235#)
-3 sets @ 80% (245#)

-This was good training ... everything felt light.

B.
For time:
30-20-10
Wall-ball (20#)
TTB
Double-Unders (x2 reps)

-6:02 ... this was a good burner, had someone to push me and we finished within a few seconds of each other. Good/short conditioning.

C.
ROMWOD

-Complete ... about 15 minutes.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-Workout

0720 (post-workout) - Whey Protein

0830 - 2 Eggs, 2 Slices Ham, 2 Slices Bread, Almond Butter, Honey, 1 Cup Kefir, 1 Banana

1200 - Buffalo Jerky, Paleo Chili, 1 Avocado

1530 - Buffalo Jerky, 1 Greek Yogurt

1830 - Chicken, Lamb, Tabouli, 1 Falafel, Hummus

1/4/16

Did the class workout today ... modified it a little bit and got a decent workout out of it. Nothing too crazy, but want to lower the volume down and get quality intensity while dialing back in my diet after the holidays. Gym was a little cramped, but other than that the workout was solid.

A.
Every 2 minutes for 16 minutes (8 sets) of:
Snatch Pull + Hang Snatch

-185#, 185#, 195#, 195#, 205#, 215#, 220#, 225# (fail snatch), 225# (fail snatch) ... wanted to hit the reps at 225#, but they just weren't there today, 220# from the hang is okay for the day.

B.
For time:
5-4-3-2-1
Squat Snatch (135#)
Strict HSPU

straight into...

5-4-3-2-1
Alternating DB Power Snatch (100#)
Muscle-up

-11:30 ... Squat Snatches and Muscle-ups unbroken ... had to break up the HSPU a little bit. This was a decent workout ... the gym was a total cluster fuck and I had to share rings with other people ... lost a little time due to that, but still got a good workout out of this. Haven't done 100# DB snatches in a very long time, was a nice change.

Rest exactly 10 minutes then...

EMOM 9 minutes (3 sets) of:
Minute 1 - 15 Unbroken C2B Pull-ups
Minute 2 - 12 Bulgarian Split Squats, 6 right, 6 left (2 x 50# DB)
Minute 3 - Rest

-Complete ... nothing maximal, but glad I got these reps in.

Meals for the Day: 

0520 (pre-workout) - BCAAs, 1 Scoop Pre-workout

0730 (post-workout) - Whey Protein

0830 - 2 Eggs, 2 Slices Ham, 2 Slices Bread, Almond Butter, Honey, 1 Banana

1130 - Buffalo Jerky, Greek Yogurt, 1 Clementine, Fish Oil

1600 - 3 Eggs, 3 Bacon, Buffalo Jerky, 1 Apple

1930 - Paleo Chili (pork, peppers, tomatoes, onions), 1/2 Avocado, 1 Rx Bar

1/3/16

Complete Rest

1/2/16

Today was a very chill workout ... didn't do much, just the class workout. It was a partner workout with my girlfriend... we had the fastest co-ed time of the day and the second fastest time overall. It was some good cardio, nothing crazy.

A.
For Time, one partner working at a time:
100 HR Push-ups
100 Front Racked Lunges (95/65#)
100 Hang Power Cleans (95#/65#)
100 Burpees-over-bar
100 Pull-ups
100 Box Jumps (24/20")

-18:32 ... most things were either sets of 5 or 10 alternating, with a few deviations. This was a very simple and "easy" workout, but got some good cardio from it.

1/1/16

Today was a real shit workout ... between my QL, my near-constant golfer's elbow in both arms, and my newly acquired tricep injury on my right side I just feel completely useless in the gym. I am very likely over trained and just doing too much volume lately ... need to tone it down a lot, especially given that I'm taking the year off from the Open. Couldn't push the lifting at all today due to tricep pain ever since last week when I hit that 2012 regional workout with 30 hang cleans at 225#. This really pissed me off and I'm really frusturated with my inability to train how I want to. The other stuff I did today went fine... but still bummed about my injuries.

A.
3 Sets:
Strict HSPU x Max Unbroken Reps
Rest 2 Minutes

-7,6,5 ... this went horribly ... felt very heavy and weak. Haven't done these at all since I went on vacation. Rough.

B.
15 Minute to build to a heavy single of 3-Pos Clean + Jerk

-185#, 205#, 225#, 235#, 245# ... called it at 245# ... tricep was in a lot of pain on the jerks and the rack position on clean. This really pissed me off.

C.
EMOM 20:
Odd: 20 Cal Row
Even: 10 DB Shoulder-to-Overhead (2 x 50# DB)

-Complete .. this was challenging toward the end, it was good training.

D.
3 Sets:
20 DB Skull Crushers (2 x 25# DB)
10 DB Curls (2 x 35# DB)
Rest as needed

-Complete ... solid pump.

E.
3 Sets:
12 Tate Press (2 x 20# DB)
10 Hammer Curls (2 x 30# DB)

-Complete ... fun way to end the session.