7-31-12

Tuesday

A.M.

30 min (Fasted) Run @ Z1

- I am still getting used to running with an empty stomach 

P.M.

40-30-20-10 Wall Ball, 20lb

12-9-6-3 Dead Lift, 275#

- Time - 6:18 (pretty excited about this)

 +

3 reps dynamic strict press @135lbs 10 mins EMOM

- Complete

 

Home stuff

- Gymnastics skills (L Sit, pistols, free standing handstand)

 

Comments - I feel really good right now.  I wasn't super high energy today and I was beat up from yesterday, but I was pleased with my time on the tester.  I feel like my training is really going good places.  Running this morning was pretty miserable though.  Fasting + humidity = terrible running.

Food

- Run

- Brisket and blue berries

- Workout 

- Protein shake (almond milk and butter)

- Grapes

- Sweet potato, turkey, squash, feta cheese

7-30-12

Monday

AM

Snatch Intense + Squat Clean/Pull Up Stamina

Power Snatch Cluster- 1.1.1.1.1 x 3; rest 3 min

- 155/185/205 (got three, missed two and then did two @185 to make sure I got the reps, went that high because 185 felt so good.)

+

Alternating Minutes for 20 min

Odd Minutes- 4 Squat Clean @ 185

Even Minutes- 10 Pull Ups

- Complete, squat cleans were touch and go for first half, then not for second half.  The pull ups felt really good thanks to training chest to bar pull ups. 

+

Bench Press with chains @ 185 3x3, very controlled

- Complete

PM

Dynamic Bench Press + Swimming Sprints

Dynamic Bench Press - Very Fast @ 185, 3 reps EMOM for 10 mins

- Complete, very fast

+

A1) 3x10 then 3x5 Floor Press

- 10 reps - 135/185/185

- 5 reps 205/205/205 

A2) 3x10 then 3x5 Stable Dips

- Complete

A3) 6 sets of AMSAP L sit on stable bars

- Complete

+

8 x 50m swim sprints - Complete      

Comments - Really good summer two a day.  Felt Great.  

Food
- Almonds and cranberries
Workout 1
- Protein shake (almond milk and olive oil)
- Blue berries and almonds
Workout 2
- 4 eggs, feta cheese, blue berries, cranberries, almonds
- Dinner - brisket, bacon, greens, squash, corn

7-28-12

Saturday

10 min @ 70-75%

Run 200m

10 Dead Lift @ 115#

10 Wall Ball

- 5 rounds + 200m

+ 

5 min recovery

+

10 min @ 70-75%

.2 mile Airdyne ride (all the rowers were taken, was supposed to be 200m Row)

10 KBS, 70lbs

5 CTB Pull Ups

- 5 rounds + .2 Airdyne

+ 

5 min recovery

+

10 min @ 70-75%

Run 200m

10 Air Squats

10 Push Ups

- 6 rounds

 

+

OHS Work - for flexibility and form, didn't take it too heavy 

Strict Press @ 135lbs 5 sets of 3 reps

- Complete

 

Comments - I felt pretty good.  Yesterday's high volume kinda took its toll on me, but I felt like I had pretty consistent effort.  I feel really good about my training.  Excited to see the new phase next week.  

 

7-27-12

Today was a good one.

Friday

3 sets; 90 sec work; rest 4 min

45 sec Air Dyne @ 90% 

- 31 calories / 29 calories / 27 calories 

+

For time:

Isabelle

30 reps Snatch @ 135

- 2:40

+

Banded Deadlift @ 245lbs with orange (I think 60lbs resistance, maybe more) 2 reps EMOM 12 mins

- Complete

+

Walk in box jumps 42 inches 1/20s for 10 mins

- Complete

Push jerk work up to tough single

- Went up to 255

A1) Power Clean Cluster 1.1.1. x 5 

- 225/245/255/255/255

A2) HSPU on plates 30X0 4 reps x 5 sets

- Complete

B1) Medium Grip Bench Press 30X0 3 sets

- 205 6 reps / 225 6 reps / 245 5 reps

B2)  88lb Kettlebell swing 15 reps x 3 sets

- Completed, felt awesome

 

Comments - I love high volume days.  Got some really good work in today.  Looking forward to starting a new phase next week.  Pretty happy with my first crack at Isabel.  I feel like I can get better there, but it was much better than my performance on the snatch open WOD.   

7-25-12

Wednesday

MAP Session

5 sets every 2 min

7 Burpees

200m Run

- 54s / 52s / 53s / 60s / 59s

+

5 sets every 2 min

7 KBS, 70lbs

Row 200m

- 58s / 62s / 64s / 65s / 65s

+

Strength and Skill sets

3 reps close grip bench press @235# + 5 pistol progressions per leg for 6 sets

- Completed, felt awesome.

Comments - Felt really great.  Usually a MAP like that would kinda wig me out, I thought I did well on it and was consistent.  The only issue I found was transitioning from Kettlebells to the rower, I felt like I lost some time there. 

Food

- Apple

- Chilli 

Workout

- Protein Shake with almond milk and butter

- Grapes

- Sushi  

Home stuff
- L sit and pistols  

7-24-12

Tuesday

A. Power Snatch @ 155- 3 reps EMOM for 8 min

B. Power Clean @ 215- 3 reps EMOM for 5 min

C. Power Clean @ 225- 2 reps EMOM for 5 min

D. Power Clean @ 245- 1 rep ever 30 sec for 5 min

- Felt really good, little technique issue with feet @ 245, but nothing that can't be fixed.  Technique is was much better at the other weights though.  155 on snatch felt good as well. 

+

Air Dyne

3 min @ 50% - 50 RPM

3 min @ 70% - 55 RPM

3 min @ 80% - 60+ RPM

3 min @ 90% - 70+RPM

- Went for consistency here.  Wanted to maintain the RPM I designated throughout the 3 minutes. 

Strength and skill
8 min EMOM 

2 reps 315 Squats odd minute and 7 GH situps even minutes

- Felt great

Midline Stability

L sit 5 x AMSAP

Floor Levers 6x12

Flutter kicks 120

 

Food

- Apple

- Eggs and almond milk

Workout

- Rice, chicken, beef, veggies

- Sweet potato, chicken and veggies

7-23-12

A.M.

Fasted

Row 30 min @ 2:10/500m

- 7104m at a 2:06.7/500m pace, sub 100 heart rate

Pedlay row 3x5

-  135/185/205

Strict Behind the neck press TnG

- 95/115/125 

P.M.

1 Muscle Up/30 sec for 10 min

 - First 11 were fine, then I had to break up the times.  Got all 20 muscle ups 

+

20 CTB Pull Ups Unbroken x 3; rest 3 min

- 20/20/17+3 - frustrating that I missed by three

+

12 HSPU (6 strict, 6 kipping unbroken) x 5; rest 2 min

 - 9+3 / 9+3 / 8+4 / 6+6 / 12 kipping unbroken - these have significantly improved.  Pretty pumped about it.  Still not to where they need to be, but I've seen improvement. 

+

35 sec Box Jumps, 20"/25 sec rest x 5

- 38/35/30/28/27

 

Skills and Midline stability 

L sit 5 x AMSAP

Floor Levers 6x12

Flutter kicks 120

Shoulder touches (going to play around with these, Ill get the numbers down soon)

 

Comments - I've really enjoyed this cycle.  I feel like my aerobic capacity has much improved, as well as gymnastics skills.  Body composition has improved as well.  Lost a little weight, but I can really see a difference from a performance standpoint.  

 

Food

Workout 1

Small protein shake

Workout 2

Protein shake with fruit

Chilli and Sweet potatoes with veggies and fruit  

7-21-12

Saturday - MAP Training

10 min @ 70-75%

Run 150m

7 KBS, 70lbs

7 Pull Ups

- 6 rounds + 75m

 

5 min recovery

 

10 min @ 70-75%

Row 150m

7 Power Clean, 115

7 Ring Dips

- 6 rounds

 

5 min recovery

 

10 min @ 70-75%

Run 150m

7 Dead Lift, 135

7 Toes to Bar

- 5 rounds + 150m 

 

5 min recovery

 

10 min @ 70-75%

Run 150m

7 Burpees

7  Pull Ups

- 5 rounds + 150m + 2 Burpees 

 

Comments - Great MAP session.  These are getting much easier.  I was also really pleased with my ring dips, these have gotten much better.  Still need to work on pacing for complex movements (in this case, power cleans).  My recovery between sets is getting better too.

Midline Stability 

Gymnastics 
- L Sit 4 x AMSAP 
- floor levers 4x16 
- flutter kicks 160

 

Food

PreWOD - Bannana and NO Xplode 

WOD

PostWOD - Almond milk and olive oil protein shake 

 

7-20-12

3 sets; 90 sec work; rest 5 min

45 sec Air Dyne @ 90% 

OHS @ 135lbs max reps in remaining 90 seconds

- 30 calories + 8 reps / 26 calories + 10 reps / 23 calories + 12 reps

+

For time:

20 Unbroken Squat Clean, 95lbs

200m Row

20 Unbroken Squat Clean, 95lbs

200m Row

20 Unbroken Squat Clean, 95lbs

- 8:12

+

A1) 8x3 Strict Press (with pause at bottom) @ 135#

A2) 4x2 Weighted, Strict, Supinated pullups @ 53#

A3) 8x 8 seconds alternating one leg L sits 

- Completed 

 

Comments - Really great day.  My legs were torched after the AirDyne, which is the point, but it still hurt like crazy.  Strict press felt great, L sit is coming along nicely.  In the tester WOD, I got the first 20 unbroken, then the 10 from the next set, then it became a struggle.      

Midline Stability 

Gymnastics  
- floor levers 4x15 
- flutter kicks 150

 

Food

- Breakfast - Bananna and lemon water

- PreWOD - Chili 

- Workout 

- PostWOD - Protein shake

- Dinner -  Birthday dinner with the wife.  Pretty pumped.

7-18-12

Wednesday

10 sets- 1 every 60 seconds

10sec Burpees

20 sec Box Jumps, 24" step down

- 6+10 / 6+8 / 6+8 / 6+8 / 5+7 / 5+8 / 5+7 / 5+7 / 5+6 / 5+6

+

10 sets- 1 every 60 seconds

7 Pull Ups

Double Unders for remaining 30 sec

- 35 / 35 / 32 / 20 / 28 / 25 / 20 / 30 / 32 / 30 (tripped a bunch, frustrating)

+

Deadlifts with chain 10 x 2 @ 225

- Felt great, really great

Midline Stability 

Gymnastics 
- L Sit 4 x AMSAP 
- floor levers 4x14 
- flutter kicks 140

Comments - Great day.  Looking forward to the rest day, may take a short recovery run to stay loose, but that will be it.

Food

- Glass of almond milk

Workout 

- Protein shake

- Sushi

- Eggs, Pork, Sweet potatoes with some feta cheese 

7-17-12

Tuesday

A. Power Snatch @ 135- 5 reps EMOM for 8 min

B. Power Clean @ 205- 3 reps EMOM for 5 min

C. Power Clean @ 215- 2 reps EMOM for 5 min

D. Power Clean @ 235- 1 rep ever 30 sec for 5 min

- Completed, felt awesome.  I wasn't winded, and the weight felt really good.  I was surprised because I was so sore in my shoulders from HSPU.  But it was awesome

+

Air Dyne 10 min @ 60-70 RPM

- Completed

Strength

8x3-5 Bench Press @ 225lbs

- Felt really good

5x2-5 Floor Press

- Felt great.

at home

- Tabata Mashup (16 sets alternating x 20/20) pushups and situps

Comments - Felt great today.  The snatches were the best they have ever been.  I muscle snatched a few just to see if I could.  The cleans were pretty light, and my catch is getting better (not getting "wide feet" on the catch). 

Midline Stability 

Gymnastics 
- L Sit 4 x AMSAP 
- floor levers 4x13 
- flutter kicks 140

 

Food

- Breakfast - 3 eggs, sweet potato, glass of almond milk

- Workout

- Protein shake

- Chicken, sweet potatoes, raw squash, onion

- Almonds before bed 

7-16-12

Monday- A.M. Z1 Fasted P.M. UB Gym Stamina

A.M.

Fasted

Strength

- 10x2 High Bar Back Squats @ 275lbs

- 5x2 Front Squats @ 225

- 5x5 Good Mornings (all @135lbs, slow tempo) 

+

Row 30 min @ 2:10/500m

- Felt pretty good.  Will take some getting used to with fasting.

P.M.

1 Muscle Up/45 sec for 10 min

- Felt great, had shoulder pop out once, took one round off then finished strong.

+

16 CTB Pull Ups Unbroken x 4; rest 2 min

- 16/16/16/10 - Grip wore out, first three sets felt as good as ever.

+

12 HSPU (6 strict, 6 kipping unbroken) x 5; rest 2 min

- Still very difficult for me, the strict are fine, but then kipping after is really difficult.  Only the first set was unbroken, and I got nothing out of the last set.  Super humbling. 

+

30 sec Box Jumps, 20"/30 sec rest x 5

- 35/28/27/25/20

Midline Stability 

Gymnastics 
- L Sit 4 x AMSAP 
- floor levers 4x12 
- flutter kicks 130

Comments - Overall a great day, HSPU are still frustrating me to no end, but I think I am getting better, especially with my kipping technique.  I am going to up the volume a bit because of school coming around the corner.  Looking forward to it.

Food

- Workout 1

- Protein shake

- Workout 2

- Protein shake with eggs and blue berries (I know, too many protein shakes, I was in a pinch)

- Chicken, sweet potatoes, raw squash, almonds

-  

7-14-12

Saturday
10 min @ 70-75%
Row 200m
7 Wall Ball
7 Toes to Bar
- 5+200m+7

5 min recovery

10 min @ 70-75%
Row 150m
10 KBS, 53#
10 Walking Lunges
- 6 rounds

5 min recovery

10 min @ 70-75%
Row 200m
5 CTB Pull Ups
25 Double Unders
- 5 rounds

5 min recovery

10 min @ 70-75%
Row 200m
10 Dead Lift, 95
10 Push Ups--
- 5+ 200m + 10 deadlifts

Really fun map session at desoto crossfit. They were really nice and very accommodating. Subbed the some rowing for running because I didn't ask where the distance markers were before they started the class. I felt really good on this workout though. Breathing was great, and I never quit moving. Subbing the rower was good for me today too, made me realize that some of my issues with running are mental, especially since I can have consistently good output on the rower.

7-13-12

Wednesday
10 sets- 1 every 75 seconds
7 Burpees
7 Russian KBS, 88lbs
20 Double unders
- This was pretty hard. The 88 kettle bell made things really interesting. I did two sets with broad jumps to warm up but my space was tight, and a little slippery.
+
10 sets- 1 every 60 seconds
5 Pull Ups (strict)
5 Ring Dips
15 Walking Lunges
- did these on a doorway pullup bar with my rings. Felt really good. Breathing was nice.

Comments - Did both of these with a buddy who had never done crossfit before, which is always fun. We did have some issues with time on first wod, he kinda fell out at set 8, so there was a little time tacked on. But everything else went smoothly.

Gymnastics
- tuck sit 3x20 seconds - not going to do these anymore. Only l-sit from here out.
- floor levers 3x15
- flutter kicks 120

Food
Thursday - this was a cheat day/ off day. I was fed by the grooms parents all day. Could have been much worse though.

Friday
- breakfast - apple
- lunch - potato, olive oil, turkey
- snack - apple
-

Finish food later

7-11-12

Wednesday 

3 sets; 90 sec work; rest 5 min

45 sec Air Dyne @ 90% 

Squat Snatch/OHS @ 135lbs max reps in remaining 90 seconds

1) 33 calories + 3 reps

2) 30 calories + 3 reps 

3) 22 calories + 3 reps

+

For time:

45 Double Unders

45 Squat Clean, 135lbs

45 Ring Dips

45 Double Unders

Time - 12:02

Comments - First part of the WOD hurt and made the tester that followed very difficult on the squat cleans.  The goal was sub 10, which I feel like I could have gotten fresh, but my legs were just shot during the tester.  I really didn't get winded at all (which is a nice change of pace) but the lactic acid in my legs from the AirDyne made things interesting. Good workout though, gotta hurt to get better.  Wanta try this one again.

Gymnastics 

3 x 12 reps Floor Levers

1 x 1 min Tuck Sit
120 flutter kicks
3 x 15 seconds L - sit
Handstand practice

Food

Undereating phase

- Breakfast - strawberries and 3 eggs

- Workout

- Protein Shake 

Overeating phase - I am having to move this up to earlier in the day because I am leaving town for a wedding this weekend.  I'll be bringing some gear and hopefully dropping in on a box.

- Two Pork Loin, almonds, raw squash, cucumber

Back to undereating

- Almonds 

7-10-12

Tuesday

A. Power Snatch @ 135- 5 reps EMOM for 8 min

B. Power Clean @ 205- 3 reps EMOM for 5 min

C. Power Clean @ 215- 2 reps EMOM for 5 min

D. Power Clean @ 235- 1 rep ever 30 sec for 5 min

+

Air Dyne 10 min @ 60-70 RPM

Comments - Completed.  Good workout.  Little slow on the elbows at 235, but it felt the best from a cardio standpoint.  The snatches felt great, technique is getting better on both movements

Food

- Breakfast - Sausage and fruit

- Workout 

- Protein shake

- Dinner - Sweet potato and Pork Loin 

- Before bed - Almonds 

Losing weight, and feeling really good.  Makes you not even want to cheat.

7-9-12

Monday- 

A.M.

Row 30 min @ 2:10/500m

- 2:08.2 pace - 7017m - felt great

+

Dynamic Deadlift @ 315# 10x2 EMOM

- Completed - felt really good

P.M.

1 Muscle Up/minute for 10 min

- Best muscle up workout I've had.  Need to start linking them together.

+

15 CTB Pull Ups Unbroken x 4; rest 2 min

- 15/15/15/10+5 (last one was frustrating)

+

12 HSPU (6 strict, 6 kipping) x 5; rest 2 min

- I completed all of these, but it was difficult, still working on kipping technique

+

30 sec Box Jumps, 30"/30 sec rest x 5

- 12/13/12/10/10 

Gymnastics at Home

3 x 11 reps Floor Levers
1 x 1 min Tuck Sit
110 flutter kicks
3 x 13 seconds L - sit
Handstand practice

Food - High Carb day
Undereating Phase

- Breakfast - Almonds and a preworkout drink

- Workout 1 

- Protein shake (almond milk)

- Workout 2

- Pork lion, cup of pineapple, and a raw squash
Overeating phase

- Dinner - Sweet potatoes, bacon, pork lion, and sausage   

Losing weight after the first week.  Feels good.  High fat day is tomorrow, replace the sweet potato at dinner with almonds and veggies (maybe raw, its okay to eat steamed during the overeating phase) 

7-7-12

Saturday

AM - MAP

10 min @ 70-75%

5 Pull Ups

10 Box Jumps, 20"

150m Run

- 6 + 15 reps 

+

5 min recovery

 +

10 min @ 70-75%

5 Burpees

10 Ring Dips

15 Cal Air Dyne

-  4 + 15 reps + 7 calories

 +

5 min recovery

 +

10 min @ 70-75%

5 Toes to Bar

10 Air Squats

150m Run 

- 5 + 15 reps 

Dynamic Bench - 8x3 @ 185# EMOM

Complete

PM - Home gymnastics
3 x 10 reps Floor Levers
3 x 10 seconds Tuck Sits
100 flutter kicks
3 x 10 seconds L - sit
Handstand practice 

Comments - Not a bad MAP session.  I kept moving the whole time, my intensity dropped some by the third round, but it was a good day overall.  I may go on a light run tonight or tomorrow.  Need to start working on these gymnastics more, I'll start doing them at home more often.

Food
- Breakfast - Almonds and grapes
- Workout
- PostWOD - Protein shake
- Lunch - Chicken strips, raw squash, and strawberries
- Dinner - Sweet potato and turkey with olive oil and a raw squash 

7-6-12

Friday

3 sets; 90 sec work; rest 5 min

Row 200m @ 1:35 pace

Squat Snatch max reps in remaining 90 seconds 135#

1) 1:27 pace - 35 seconds - 7 reps

2) 1:30 pace - 38 seconds - 6 reps 

3) 1:30 pace - 39 seconds - 6 reps 

+ (10 mins rest)

7 rounds for time

3 Power Clean, 205lbs

4 HSPU on 25lb plates

- 7:35

Comments - The first WOD felt really good, and I was able to maintain the 1:30 pace throughout.  The second one was a little rough, my shoulders were kinda fatigued from the snatches.  I had an awesome pace for the first 4 sets (about 2:30) but then I my HSPU went unbroken.  I would love to take this one on again.

Food

- Breakfast - protein shake

- Workout 

- PostWOD/Lunch - 4 chicken tenders, 5 strawberries, and a raw squash

- Snack - Almonds, grapes, carrots 

- Dinner - Going out with friends to an Ethiopian restaurant, Ill be getting meat and veggies

Food Comments - I talked a little about the warrior diet and paleo, but I am going to elaborate on my plan some.  The warrior diet calls for "controlled fasting" for 16-18 hours a day, then "controlled overeating."  Basically the fasting is built around small meals (less than 1500 calories) and only lean meats and veggies then you can eat as much as you want during the controlled overeating.  So my plan is, not really count calories, but eat only lean meat and veggies during the day, then at 7 o'clock follow the overeating plan.  Hopefully I'll see some results. 

7-5-12

Wednesday

10 sets- 1 every 90 seconds

4 Burpees

6 KBS, 2pd

8 Wall Ball, 20#

- Completed, took about 40s a set

+

5 sets- 1 every 60 seconds

5 Pull Ups

10 Push Ups

15 Squats

- Completed, took about 30s a set

+

4 sets 500m row with 1:1 rest, shooting for 1:50 pace

- 1:49/1:53/1:51/1:55

Comments - This was a really good day, I worked hard and pushed it to a good level.  Rowing at the end was rough, but I feel like I got a lot out of it.  

Food

Breakfast - Eggs and Bacon

Workout

PostWOD - protein shake

Late Lunch - Steak, potato, asparagus, guacamole, corn chips

Dinner - Raw squash, strawberries, bananas

- I am trying to increase my vegetable intake after reading the paleo solution and the warrior diet.  I am also going to try and implement some of these ideas into my diet over the next few weeks. 

7-3-12

Tuesday

A. Power Snatch @ 135- 4 reps EMOM for 10 min

B. Power Clean @ 185- 3 reps EMOM for 5 min

C. Power Clean @ 205- 2 reps EMOM for 5 min

D. Power Clean @ 225- 1 rep EMOM for 5 min

- Completed all of these guys, it felt awesome.  I really feel like my power clean technique is getting better.

+

Air Dyne 10 min @ 60-70 RPM

- This was a little challenging, just because my legs are fried from squats yesterday and all the Olympic lifting today. 

Great, fun day at the gym

PM
Flexibility  + core
Middle stretch 10 mins
Plank and Handstand walk work

Food

- Breakfast - Paleo bars, eggs, beef

- Workout 

- PostWOD - almond milk and olive oil protein shake 

- Dinner - Sweet potatoes and chilli 

- I may have something small before bed too

7-2-12

AM
Speed Squats 10x2 @ 205lbs
- Completed, very fast
Good mornings + front squats 4 x 5 good mornings then 5 front squats
- 135/185/205/225
+
30 min row @ 2:20
- 2:17 pace, 6590m, Heart Rate - 98 bpm

PM
1 muscle up EMOM for 10 mins
- Completed, felt better than ever.
15 Unbroken Chest to Bar Pullups x 5, rest 2 mins
- 15/15/15/8/8 (Didn't finish, need to work on these)
AMRAP Strict to kipping HSPU x 5, rest 2 mins
-14/14/14/9/10
100 30 inch box jumps for time
- 7:17 (needs to be faster, less walking away from box) 


Really great training day.  I am excited about this new phase and summer break.

Food
Workout 1
Protein shake
Workout 2
Lunch - Sweet potatoes and chili
Afternoon - Eggs and beef
Dinner -Grilled chicken, squash, and popcorn rice