6-30-12

15 min AMRAP
15 70lb KBS + 15 burpees
- 6 rounds + 10 KBS

+

25 bodyweight bench press for time - 4:25

+

5 sets of 50 double unders and 5 GH situps - complete

Comments - The top workout was my last tester of the week.  I am trying to balance intensity versus "being smart."  I paced the WOD and treated it like a MAP.  I think I did okay, but I feel like I could have gotten 7 plus, which was my initial goal.  I also learned a valuable lesson about not eating a cheat meal Friday if I am going to workout on Saturday, I was cramping a little during the WOD.  I did the bench press for two reasons, one I miss bench press and two my coach just ordered a ton of benches.  I see the exercise in my future.  The double unders were for fun and because I got a new speed rope and I am trying to get used to it.  So far, so good.

Breakfast - Protein shake
PostWOD - protein shake   
Lunch - Tacos (chicken, pork, beef, avacado on corn tortilla - gluten free)
Dinner - Paleo Chili with sweet potatoes

6-29-12

Friday

10 min AMRAP

30 Snatches, 75#

30 Snatches, 135#

30 Snatches, 165#

30 Snatches, 210#

*compare to Open WOD

65 total reps 

This is a PR, but it wasn't what I wanted.  I got 62 reps during the open, and with all the snatch training I have been doing I ought to hit higher. I did go for too many reps at a time during the 135 (sets of 5 at the onset) which wore me out.  Better planning next time.  I really wanted to hit 70, but improving is improving.

Food
Breakfast - protein shake
PostWOD - protein shake
Lunch - Corn chips, guacamole, steak, small potato, and asparagus
Cheat Meal - Bops 

6-27-12

A) Power Clean @ 135 - 5 reps x 3: rest 90 seconds
- Complete, felt good.

B) Hang Squat Clean @ 155 - 5 reps x 3; rest 90 seconds
- Same, complete, fast and felt good.  I need to keep my elbows in though
C) Push Jerk/Split Jerk 1.1. x 5; rest 90 seconds
- 185/225/245/265 (failed)/225 to finish up
+
Run 1 mile for time
- 7:15 - not too bad, wanted sub 7.

I was kinda dragging today.  

Food
Breakfast - protein shake (almond milk and olive oil)
Lunch - Sweet potatoes and chili with a banana and glass of almond milk
PreWOD - Almonds
PostWOD - protein shake (almond milk and olive oil)
Dinner - Sweet potatoes and chili

6-26-12

Tuesday

15-12-9

Power Clean, 115#

Burpees

Time - 2:47

- This was a significant improvement from last time.  I really wanted to hit below 2:40, but this is a 40 second PR (3:30 was my previous time) from February, so I was very excited.  Some things that should be mentioned though

1) I did these with gloves, because I had a hand rip yesterday, and it made the power cleans feel weird 

2) My form was not awesome on the power cleans, I should have used my hips / legs more, though the power cleans felt pretty good and fast

3) Burpees are always what slows me down, which is frustrating because that movement is so mental.  

Looking forward to hitting this one again.  Good day. 

Food
Breakfast - Protein shake (almond milk and olive oil)
Lunch - Banana and Paleo chili 
PreWOD - Almonds 
PostWOD - Protein shake (almond milk and olive oil)
Dinner - Sweet potatoes and bacon 

Getting the diet in line, and it feels good. 

6-25-12

Testing

A. Power Snatch- 1RM in 8 min

- Warmup - 135x5/185x2

- Work 205/215/ Missed 225 twice (so close) 10lb PR, pretty siked.  I have 225 in me for sure.

+

rest 2 min

+

B. Power Snatch @ 90%- amrap in 8 min

16 reps - pretty siked about this.  Wanted 20.

+

Rest at least 10 min

+

C. CTB Pull Ups- 20 sets of 5 unbroken for time.  Must come down b/w every set of 5

8 sets - 12:30 - Ripped hands got taped and finished - 16:30

Food 

- Breakfast - Protein shake 

- Lunch - Paleo Chilli

- PostWOD - Protein shake 

- Dinner - T bone steak with potato and cheat (one chocolate cupcake)

Comments - Great day.  Good testing day I think, except for the ripped hands.  

6-23-12

Getting better hurts.  Today was a good day, not because I crushed it, but because I was down and out but powered through it.  This is the mental side of crossfit that has not always been the easiest thing for me to grasp.  The "embrace the suck" mentality is a pretty rough place to get to, but I feel like I am getting closer.  Like I have said, this week has not been my best, but I am glad I pushed through.

MAP training

10 min @ high consistent

10 OHS, 75#

5 Ring Dips

Run 150m

5 rounds + 10 OHS

7 min rest

10 min @ high

15 Wall Ball, 20#

10 KBS, 70#

Run 150m

4 rounds 

7 min rest

10 min @ high…

10 Burpees

Run 400m

3 rounds - I cramped here for some reason, should have hydrated better.

+

Prowler push - 90lbs - 25 seconds - all out with 3 mins rest

Complete - this was from Monday, but I didn't get to finish it

Food
- PreWOD - protein shake
- PostWOD - protein shake
- Lunch - Chicken and sweet potatoes
- Dinner - Sushi .  

6-20-12 - 6-22-12

Wednesday and Friday were pretty rough.  I've had a pretty low energy level.  Going to try to change up some stuff with my diet, and take an ice bath to try to get back into it.  I am planning on cutting back on the protein shakes and putting some more "real food" in my system. 

Wednesday - 6-20-12

4 sets

60 sec Wall Ball/60 sec rest

- 35/34/25/25

+

4 sets

60 sec KBS, 53#/60 sec rest

- 35/32/25/25

+

4 sets

60 sec DU’s/60 sec rest

- 108/105/107/107

Food

- Morning - Almonds and cranberries

- Lunch - Eggs and boiled peanuts

- Post WOD - Almond milk, olive oil protein shake

- Dinner - Two burgers at a going away party.

Thursday - 6-21-12

Food

- Morning - protein shake

- Lunch - salmon, squash, banana

- PostWOD - protein shake

- Dinner - Pizza (cheat, and a bad idea... it ate me up today)

Friday - 6-22-12

A. Squat Snatch on the minute- Start @ 135, add 10lbs/minute for 8 min

- Completed - struggled with shoulder stability 

B. Squat Snatch @ 155- AMRAP TnG x 3; rest 3 min

- 7/7/6 - again struggled with stability and didn't use false grip because of a blister

C. Push Press- @ 205- AMRAP TnG x 3; rest 3 min (no dropping under it)

- 5/3/4 - pretty rough, especially making sure that I didn't do a power jerk instead.

D. Back Squat @ 21X1; 3 x 5 @ 315; rest 3 min

- Completed, felt good.

E. Sorensen Test- x1

- Got 95 seconds with only about 2 mins rest from the squats.  I've gotten 2 mins before on this test.

 

 +

10 min Ever minute on the minute

7 CTB Pull Ups

- Struggled a bit today.

+

10 min EMOM

7 HSPU 

(Done later in the day)

+

10 min EMOM

Alternating minutes

10 GH Sit Ups

10 GH Raises

- Felt good

Food

- Breakfast - protein shake (usual make up)

- Lunch - two slices of pizza

- PostWOD - protein shake

6-19-12

Air Dyne
Morning
Murderball pick up game

Afternoon
30 sec ALL OUT; rest 2:30 x 4
25/23/19/17 calories
rest 5 min
30 sec ALL OUT; rest 2:30 x 4
22/19/15/17 calories

+

Run 400m every 3 min for 24 minutes

Low times - high 1:20s
High times - 1:40s

Comments - worked hard today. The airdyne is a great machine, really pushes your limits

Food
Morning - almond milk and olive oil protein shake
Lunch - turkey burgers on whole wheat flat bread
Postwod - almond milk and olive oil protein shake
Dinner - shrimp and grits + cheat small slice of chocolate pie

6-18-12

Monday

A1. Power Clean Cluster; 1.1.1 x 5; rest 10 sec

225/245/265 (went too high too fast) 245 (worked on form and then called it)

A2. Broad Jump; 5 x 5; rest 4 min

Felt great.  Really like these.  Hit over 95 inches every time, maxed out a little over 100 inches)

B. Power Clean- 2 reps/min for 10 min- @ 225

- Felt good and fast.  Form with MUCH better on these than the cluster.  Just need to work on it.

C. Prowler Sprint w/ 90# on top- 25 sec ALL OUT x 5; rest 3 min

- Didn't get to it.  Ill do it tomorrow or Wednesday

+

I documented the next set of exercises like this - I recorded three times, each is what time the set was finished, so the difference is the rest between sets.

A. HSPU- 10 unbroken reps x 3; rest as little as possible- sets MUST be unbroken

- 16s / 1:30 / 6 reps + 8 reps missed both /5:45 (little frustrating but I got it done)

B. Strict Pull Ups @ 20X1- 8 unbroken reps x 3; rest as little as possible

- 26s / 1:45 / 4:05

C. Ring Dips @ 20X1- 10 unbroken reps x 3; rest as little as possible

- 20s / 1:40 / 3:05

D. CTB Pull Ups- 10 unbroken reps x 3; rest as little as possible

- 17s / 1:18 / 3:20

E. Ring Push Ups @ 20X1- 15 unbroken reps x 3; rest as little as possible

- 20s / 1:50 / 3:56

F. Toes to Bar- 20 unbroken reps x 3; rest as little as possible

- 26s / 2:45 / DNF (The last set of these guys was awful ... my abs are still shredded from the GH situps last week ...)

Comments - It was a good day today, not awesome, but good.  I was kinda disappointed with my power clean cluster, but felt really good on the 2 rep Power Clean EMOM.  The toes to bar hurt like crap, but I was happy about the CTB pullups, my pullups were pretty fried last week.

Food 

Morning - almond milk, olive oil protein shake   

Noon - whole wheat noodles and spaghetti and meatballs

Afternoon - almond milk, olive oil protein shake  

Post WOD - almond milk, olive oil protein shake  

Dinner - Pesto Feta Turkey burgers on whole wheat, flat bread buns 

6-16-12

Saturday

10 min @ high consistent

Air Dyne 0.5 miles

10 KBS, 53#

10 HR Push Ups

- (4 rounds)

 +

10 min rest

+

10 min @ high

Row 350m

10 Wall Ball

10 Burpees

- (3+150m) 

+

10 GH Situps EMOM for 10 mins 

- These felt pretty good, but they got pretty rough at about 7 mins.

Comments - Good Saturday, good training week.  Hopefully I can keep hitting these workouts with the intensity I had through most of this week (save yesterday).  I am up to 210lbs now, which is not necessarily a big deal because I have gotten much stronger (and all my clothes still fit thank goodness), but gymnastics are becoming much more difficult because of the weight I am holding.  Hopefully I'll acclimate by losing weight, or being able to compensate for my weight with my strength.  

Morning - Almond milk and olive oil protein shake 

PostWOD - Almond milk and olive oil protein shake 

2 pm - Turkey and sweet potatoes

Dinner (father's day celebration with the parents) - Spaghetti and meatballs

6-15-12

Helen - 10:22

I am absolutely fried (thanks airdyne) A minute and thirty seconds slower than my PR. I had a lot more planned today, but I am gassed. I've put in a ton of work this week. Hopefully rest up and finish strong tomorrow.

Breakfast - four eggs
Lunch - corn chips, guacamole, pork enchilada
Post wod - protein shake (with olive oil, coach mike)

6-14-12

Thursday

A. Squat Snatch Cluster- build to 205 quickly

- 135x2/185/205

B. Squat Snatch @ 155- 2 reps/min for 10 min

- Good and fast

C. Split Jerk- @ 225- 2 reps/min for 7 min

- Difficult, but I got through it.  Was hardest on my stability 

D. Back Squat @ 21X1; 3 x 5 @ 300; rest 3 min

- Good.

E. Side/Front Planks- amsap x 3; 0 rest

- Right side - 70s/60s/40s

- Middle     - 65s/40s/40s

- Left side   - 60s/40s/30s 

+

Air Dyne

25 sec ALL OUT; rest 2:35 x 4

- Calories - 22/22/18/18

rest 5 min

25 sec ALL OUT; rest 2:35 x 4

- Calories - 21/19/14/15

Comments - Felt really good today.  Helen and running tomorrow.

Food

7am - Almond protein shake

12pm - Crawfish and sausage pasta

3pm - Almond protein shake

7pm - PostWod - almond protein shake

9pm - 4 eggs and bacon

6-13-12

Workout

3 min Airdyne for calories
77 calories

- This is getting pretty frustrating for me.  I got 50 calories in the first half (1:30) and then 27 calories in the second half.  I think this is because my creatine phosphate system is good, but my anaerobic energy system is trash.  I need to do more, and work harder, in the post 1:30 range.

MAP session
5 sets - 1 muscle up + 20 wall balls + 60 seconds rest (got all muscle ups)
- 46s/46s/50s/50s/45s
5 sets - 1 muscle up + 25 KB swings at 53lbs + 60s rest (got one muscle up in first set)
- 45s/60s/50s/60s/60s
5 sets - 60 seconds of 30'' box jump + 60 seconds rest
- 20/20/18/18/19

Felt good about the MAP session.

Food
- Morning - protein shake
- Lunch - 1 and half pork lions
- Afternoon - almonds
- Post WOD - protein shake
- Dinner - finished off whole wheat pizza 

6-12-12

Rest day

Food

Breakfast - Protein Shake
Mid morning - protein shake
Lunch - Pork Tenderloin and Almonds
Dinner - Whole Wheat Pizza - had a MAP session the next day so I went carb heavy

6-11-12 and food

Week 21

Monday

A.M.

A1. Power Clean Cluster; 1.1.1.1.1 x 5; rest 10 sec

- 185/205/225/245/265

 Need to work on the catch.  The pull is getting much better.  I am feeling the weightlessness of the lift much more than I used to.

A2. 42” Box Jumps; 5 x 5; rest 4 min

- Good and fast.  Still scary.  But I am getting on and sometimes landing really well, on the box.

 

B. Power Clean- 2 reps/min for 10 min- @ 215

- Good and fast.

 

C. Prowler Sprint w/ 90# on top- 20 sec ALL OUT x 5; rest 3 min

- Didn't get to do this today.  I'll throw it in tomorrow.

+

A1. HSPU- 30 reps; rest 10 sec - 1:08

A2. Strict Pull Ups @ 20X1- 30 reps; rest 3 min - 3:53

A3. Ring Dips @ 20X1- 30 reps; rest 10 sec - 1:42

A4. CTB Pull Ups- 30 reps; rest 3 min - 2:48

A5. Ring Push Ups @ 20X1- 50 reps; rest 10 sec - 1:40

A6. Toes to Bar- 50 reps; rest 3 min - 3:48

The gymnastics movements were pretty tough.  Especially the pull ups and toes to bar.  I had a hard time with CTB too, once I had worn out on the tempo pullups.  I was pretty pleased with HSPU and Ring pushups.  Good, hard workout today with lots of intensity.  Need to continue to carry that on through the week.

Food 

- I am going to start logging the stuff I put in my mouth.  Not because it will be particularly interesting, but because I need a accountability system in place.  I am accountable for my performance on my workouts because I post them here.  Now I am going to be held accountable about my diet, because anyone who wants to know about it (why they would I do not know) could.  Regardless, Ill be documenting such things starting tomorrow.

6-9-12

Crossfit hope - 175

Every once in a while you need a gut check to remind you to stay sharp. Today was a good one. Really wanted about 50 more reps, which just tells me how far off my mark I was. Days like today are good to remind you of how far you need to go. Are these kinda of work out my strong suit? No. But they need to be way better than the output I had today. Disappointed, but motivated.

6-8-12

Air Dyne

20 sec ALL OUT; rest 2:40 x 4

rest 5 min

20 sec ALL OUT; rest 2:40 x 4

Calories 

1) 23/22/18/15

2) 20/14/15/16

+

Back Jerk - 10 min 1RM 

Warmup - 135x3/225x2

Work - 275/300/ failed at 315

Could have gotten 315, but didn't reattempt.  Was pretty pleased with the AirDyne.  I have a 3 min tester coming up, would love to get 100, or close. 

 

6-7-12

7 min AMRAP

10 thrusters 75lbs + 5 burpees 

- 6 + 7 rounds - really wanted 7.  Not awful though.

P.M.

10 min Ever minute on the minute

6 CTB Pull Ups

+

10 min EMOM

4 HSPU

+

10 min EMOM

7 GH Sit Ups

 - Felt great.  Need to work more on the speed of GH situps.  

6-6-12

Some testing and stuff

I am competing in the Crossfit 27:17 Iron athlete, so I will be doing some initial testing stuff along with training.  So I will be taking down the intensity levels of some of my workouts.

Build to max Clean and Jerk in 8mins
- Warm - 135/185/225
- Work - 245/265/275

Comments - Not my max on this.  I squat cleaned 275 for 3 the other day.  I did power clean today.  I should have just done squat clean.  I will definitely do it next time we retest.

+

500m row + 90s rest + 500m row
- 1:31 (PR by 6 seconds) then 1:49
Pretty significant drop off.  Need to work on recovery.  Pretty proud of the 1:31 though.  Hopefully 1:25 by end of the year.

+

5 sets of...
5 HSPU + 15 wall balls + 60s break
- 42s/43s/40s/43s/45s
+
5 sets of ...
20 KBS 53lbs
All of them were under 40s.  I forgot to write the times down off the white board.  Ill look and see if they are still there tomorrow and post them.

All in all, pretty good day.  Enjoyed the work.

6-5-12

Monday

AM

A1. Power Snatch Cluster; 1.1 x 5; rest 10 sec

A2. 42” Box Jumps; 5 x 5; rest 4 min

- 

B. Power Clean- 3 reps/min for 10 min- @ 205

- Good and fast

C. Prowler Sprint w/ 120# on top- 18 sec ALL OUT x 5; rest 3 min

- These still hurt like crazy, but they are getting better.

PM

A1. HSPU- amrap x 3; rest 10 sec

- 20/12/10

A2. Strict Pull Ups @ 20X1- amrap x 3; rest 3 min

- 11/8/7

B1. Ring Dips @ 20X1- amrap x 3; rest 10 sec

- 10/7/6

B2. CTB Pull Ups- amrap x 3; rest 3 min

- 13/8/8

C1. Ring Push Ups @ 20X1- amrap x 3; rest 10 sec

- 17/13/12

C2. Toes to Bar- amrap x 3; rest 3 min

- 15/10/13

These hurt.  Gymnastics movements are still a struggle for me. I need to lose some weight to get these better. 

6-2-12

Saturday

5 min @ high consistent aerobic effort
1 Muscle Ups
25 Double Unders
- 6 rounds - first three muscle ups, second three 2 attempts

5 min recover

5 min @ high…
5 Pull Ups
5 Burpees

- 8 rounds

5 min recover

5 min @ high…
3 HSPU
10 SDLHP, 65#
15 Squats

- 4 + 3 rounds

5 min recover

5 min @ high…
10 HR Push Ups
Row 150m

4 + 10 pushups and 51m - went ages and finished out

+

25 min run @z1 - 40lb weighted vest - 2 miles

6-1-12

Friday

A.M.

20 min EMOM

3 Cl & J 185

6 KBS, 70#

-  Ouch.  DNF.  We should name this workout, "Humble." 

Went for 12 minutes 6 sets at 185 clean and jerk, then another six sets at 155

Stayed constant with KBS

P.M.

Run 400m/walk 200m x 10 (keep times)

1:18/1:17/1:14/1:11/1:17/1:11/1:20/1:18/1:19/1:11

Brad Tisdale ran with me today.  He can really move.  I feel like my running is slowly improving.  Need to just keep watching my diet, and make sure my weight stays low.