9-28-12

Friday - Aerobic Tester

3 rounds for time

30 Cal Air Dyne

30 Burpees, jump and touch 6" above reach

 Time - 11:42 - Actually felt good.  My breathing never got out of control, and I maintained a consistent pace throughout.  Can't complain 

+
Westside Speed Work 

Squats 8 mins every minute on the minute squats

225 + 60lbs of chains 4 sets - 3 reps

275 + 60lbs of chains 2 sets - 3 reps 

275 + 60lbs of chains 2 sets - 2 reps

- Complete 

Food

- Sweet potato and chicken 

- Shake 

- Finish sweet potato and chicken 

9-27-12

Thursday - MAP Run + MAP Row

4 sets; rest 60 sec b/w

Run 400m

- 1:29 / 1:29 / 1:35 / 1:38

+

4 sets; rest 60 sec b/w

Row 400m

- 1:23 / 1:29 / 1:29 / 1:31 

 + 

10 mins alternating every 30s between dynamic movements of

- 3 reps 185 bench press with 60lbs of chains 

- 3 reps 225 deadlift with orange resistance bands 

- Felt great, really fast.  Breathing never an issue.

Food

- NO Xplode - 30 carbs - 120 calories 

- Shake -  37g fat, 62g carbs, 52g protein - 841 calories  
- 4 eggs - 24g fat, 32g protein - 344 calories

9-26-12

Thursday- Jumping +  Cl & J Stamina

A. Single Leg Box Jumps- 3/leg x 3; rest 1 min b/w legs

- 20'' / 20'' / 24'' 

B. Split Jerk @ 225- 3 reps x 3; rest 2 min

- Good, fast, and light

C. Squat Clean @ 225- 30 reps for time

- 7:52 - limiting factor was leg fatigue, not breathing or pull.

Comments - Not sure what my time was supposed to be on the squat cleans, it was a good tough workout though.  I liked the single leg box jumps once I got over the anxiousness of falling on my face.  I am writing this the day after, I can't remember my food intake.  

9-25-12

Tuesday- IWT (heavy bending) + HSPU Work

4 sets; rest 3 min

5 TnG Power Clean @ 205

Run 400m

- 1:49 / 1:37 / 1:43 / 1:48

+

4 sets; rest 3 min

5 TnG Dead Lift @ 305

Row 2 min

- 533m / 525m / 525m / 550m

Comments - I loved this.  I really did. It was challenging, but incorporated stuff I love (heavy lifting) with stuff I am not so good at (aerobic).  It allowed me to push harder on the aerobic stuff because I knew I could get though the strength aspects quickly.  Awesome workout, pleased with results.

Food

- NO Xplode - 30 carbs - 120 calories 

Workout 

- Shake - 448 calories - 20 grams of fat - 32g grams of carbs - 35g of protein (switching to unsweetend almond milk

- Food at school (just eating on it during the day) - chicken and sweet potatoes  - 1270 calories - 30g of fat 100 carbs 150g of protein 

Finish the rest later 

 

9-24-12

Monday- Jumping + Snatch + UB Vol

A. Step In High Box Jump, 1 rep/30 sec for 5 min

- Complete 

B. Snatch Cluster- 1.1.1.1.1 x 3; rest 4 min (no fails)

- 155/185/185

C. Muscle Ups- max reps in 3 min

- 3 reps + 6 attempts - frustrating.  Working on these

D1. Strict Pull Ups into Gymnastics Kipping Pull Ups- Max reps x 3; rest 10 sec

- 8+6/9+5/8+4

D2. Ring Dips- max reps x 3; rest 2 min

- 21/20/21

 

Comments - Need this upper body gymnastics stuff.  Snatches and box jumps felt great.  Elbow still giving me some issues.

 

Food

- 5 eggs + feta cheese - 40g of fat and 50g of protein - 560 calories

- 30 grapes - 30 carbs - 120 calories

- NO Xplode - 30 carbs - 120 calories 

- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

- Home made pizza with Brett 

Chicken and sweet potates 

Work out the numbers a little later

  

9-22-12

Saturday- MAP Multi High Intensity

12 min AMRAP

5 KBS, 70lbs

7 Wall Ball, 20lbs

9 Box Jumps, 24"

- 8+5 (compared to 8+2 on 8-12-12)

+

4 sets of 30s hypoxic sprints on Airdyne 

1 min off

4 sets of 30s hypoxic sprints on Airdyne

Comments - Well, it was a couple of more reps.  Wanted 9.  I didn't like the hypoxic sprints.  I felt like I would benefit more from pushing it harder with my legs than my lungs.  

Food

-NO Xplode - 30 carbs - 120 calories

-Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein 

-Turkey Sausage - 15g of fat - 24 grams of protein 
- Cheat meal for the week - Italian Dinner and Ice cream with Brett 

9-21-12

Pulled an all nighter for an exam today.  I did better than I expected to under the circumstances.  Going to sleep good night.

Speaking of which, I found this the other day.  Pretty interesting.
http://asjsm.tums.ac.ir/index.php/asjsm/article/view/156 
Shows that sleep deprivation does not decrease anerobic performance.  No excuses.


Friday- Lactate Endurance
AMRAP Muscle Ups in 5 min
12 full reps + 6 attempts - most chained together was 3 
+
500m row
rest 90 sec in straps
500m row
- 1:29 / 1:45 (compared to last time 6-6-12 of 1:31/1:49)  

Comments - Been a long week, really thankful for this being a transition / low volume week with tests going on.  Its been good to get out the house during test week and work out some steam, but not be crunched for time.  Ready to get back after it though.  Going to have to start tossing in more aerobic training into "extra stuff" with the Westside stuff I like doing so much.  I need to be committed to training weaknesses as hard as I train my strengths.  

Food
- Same as yesterday.  Keeping up with food has been tough today.  Going to have a big dinner tonight though, and I will update then

Breakfast - 3 eggs and almond milk (18g fat 30g carbs 21g protein - 366 calories)
Lunch - 5 eggs and almond milk (30g fat 30g carbs 35 grams of protein - 530 calories)
NO xplode - (30 grams of carbs - 120 calories)
Protein shake - - Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

9-20-12

Thursday- UB/Squat Stamina/Core Stamina

- Still feeling the elbow pain.  Kinda affected some of the movements, but it wasn't limiting enough to make a huge difference I don't think.

A1. Front Squat- 5 sets to build to a moderate single

- 135x5 / 225x5 / 275x2 / 300x1/ 315x1 (85 percent 1 RM)

A2. Push Press- 5 sets to build to a moderate single

- 135x5 / 155x3 / 185x2 / 205x1 / 225x1 (not sure, but I am betting about 85 percent here too)

+

20 Wall Ball/minute for up to 7 min

*if you can't complete 20 during the minute stop then

- 5 sets

+

7 HSPU/min for up to 7 min

*if you can't complete 7 HSPU/min stop then

- 4 sets and 5 reps

Comments - Strength work felt good.  I've been low energy this week with exams, but I still expected more from myself that what I got on the endurance stuff.  I'll keep working.

Food

- Shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

- NO Xplode - 120 calories + 30 carbs 

- Post wod - Chicken and Pasta - 30 carbs - 20 grams of protein - 200 calories 
Lost track from here.  Have a huge exam tomorrow, and forgot to document.  It wasn't good, not like I ate bad food, I just didn't eat much.  

9-18-12

Tuesday- MAP scenarios + Runs

10 min AMRAP

Row 2k

- 7:29 - new PR (11s PR - Last time was 7:40)

amrap Double Unders in remaining time

- 80 something double unders, had a hard time catching my breath.  

 

Food

- 4 eggs and cup of grapes - 416 calories -  24 grams of fat - 22 grams of carbs - 28 grams of protein 

- NO Xplode - 120 calories + 30 carbs 

Workout

- Post Workout shake - 668 calories - 20 grams of fat - 87 grams of carbs - 35g of protein  

- Dinner and night snack (I am making a big pot of turkey and sweet potatoes, and I'll eat on it till bed.  Won't kill it in one sitting ) - 1312 calories - 56 grams of fat - 102 carbs - 100 grams of protein 

 

Total - 2516 calories - 100 grams of fat - 241gram of carbs - 163 grams of protein 

Needed more protein than that today, and need to work on distribution throughout the day more.   

9-17-12

Squat Snatch- build to easy single fast (not 1RM)

- 135x3 / 185x3 / 205 - felt clean and fast, hips are still a little sore.

+

77% of 1RM

20 reps squat snatch for time

- 5:23 @ 180lbs - About 4 reps a minute, I won't complain too much.  Not sure what is "good" here though.  Missed rep 20, only missed rep, got it on the second pull.  Elbow is still giving me some issues, need to train with the brace on and keep icing it.  My energy level was really high though today.  I felt pumped up to be there.  

Food
Comments - Okay, so I'm with Coach on this.  I am going to crank up the calories to globo gym rat days and see what happens.  I thought about it today, and I started gaining weight after I started pushing more towards paleo.  I think the calorie reduction has actually hurt me, instead of helping.  So lets give this a go.  Worst case scenario is I put on some more weight and suck at gymnastics movements (so, you know ... the same as it is right now.) 

- Breakfast - 4 eggs with olive oil and almond milk - 41g fat 28g protein 40g carbs - 620 calories  - Low energy levels after this.
- Lunch - 4 chicken tenders  + 30 grapes - 80grams of protein + 30 grams of carbs - 660 calories - Energy levels got much better.
Workout
PostWOD - Almond milk and three chicken tenders - 550 calories - 40g carbs and 60 grams of protein - energy levels dipping a bit, but I am hopped up on caffiene and adderoll for my exams so...
- Dinner - "Off Season Special" - Two scoops of protein powder, 2 cups of whole milk, 1 scoop of almond butter, 10 grams of creatine - My training buddy in college and I used to call this the "Be Big Drink."  Drank it every night before bed ... I weighed less then, something to think about .. but I think Off Season Special is more appropriate for crossfit - 690 calories - 28 grams of fat - 64 grams of carbs - 57 grams of protein

Daily total - 2520 calories - 56 grams of fat - 204 grams of carbs - 225 grams of protein 
Nice distribution, still needing about 500 more calories though, I think.  Maybe start and end the day with milk, or some other high calorie food. .

9-16-12

Rest Day

So Coach Mike and I are going to do some evaluating.  We are going to do a tester week and start recording my food intake with more detail (calories, carbs ect ect).  Ill start with Sunday and hopefully be able to make it happen from there.

Breakfast - 4 eggs + 1/2 cup of blueberries
- (410 calories 28 grams of fat and 28 grams of protein + 7 grams of carbs)
Lunch - 1.5 cups of sweet potatoes + 5 strips of chicken
Snack - .5 cup of sweet potatoes + 1 strip of chicken + 1.5 cup of almond milk + olive oil
- (total for lunch and snack - 120 carbs + 1300 calories + 122 grams of protein + 38 grams of fat - I think for olive oil)
Dinner - 5 eggs + 1/2 cup of blueberries
- (500 calories - 35 grams of fat and 35 grams of protein + 7 grams of carbs) 

2210 calories - 101 grams of fat - 185 grams of protein + 134 grams of carbs for the day
- Ok coach, I am starting to see what you mean now.

Energy Levels - My energy was pretty low today.  It really could be a combination of things including my lack of calories.  I have 5 tests next week, I just got off the garage games.  It wasn't lack of sleep though, that's for sure, although it may be later this week. 

Garage Games

First, let me say I had a great time today.  It was a really well run event, and the workouts were great.  All of the volunteers, Coach Mike, and whoever else had a hand in running the games today did such an incredible job.  

Second let me say this.  I hate excuses.  I really do.  I don't want to hear why stuff didn't work out for you, I want to see results.  Everybody is sore, everybody has to do the workout, everybody has some kind of limitation.  My limitation this week was my arm.  When the reps increased, my elbow started fading.  I wasn't hurting (the brace made sure of that) but I definitely had some weakness.  But hey, I gave it all I had.  Was I pleased? No, not at all, but did I learn alot and have a ton of fun?  Yea, I really did.  I am documenting my thoughts on this to get better, not to give excuses.  

Event - 1 - 5 mins to find 1RM Clean and Jerk - 295lbs - felt awesome, moved well.  This is where I make my money, so I was happy.

2 min break

Event 2 - 21 - 19 - 15 - 12 GH Situps and Pullups - 8:00 - Felt ok, placed somewhere in the high teens on this guy.

Event 3 - 200m run + 15 thursters @ 95lbs + 25 box jumps + 15 thrusters + 200m run - 6:00 (with some change I can't remember) - started falling off here, fatigue and weakness started setting in.  I got this at 4:45 last week, so I wasn't happy with the time.

Event 4 - The major drop off - 50 burpees + 30 KBS + 400m Run + 50 Goblet Lunges + 400m Run + 30 KBS + 50 Burpees - DNF (18 min time cap) - Really frustrating.  I was limited by holding the kettlebell.  The first 50 burpees felt pretty dang good, but I was apprehensive to start the KBS.  Only broke up the first set by a little, then fell to pieces on the Goblet squats.  I could only hold it for about 5 reps, because of the weakness in my arm.  I did way way better on this last week, I got 14:45.  

So all in all, the fatigue of back to back workouts with the stress put on my arm held me back.  I want to be good at this, I really do. I want to keep pushing and fighting to get better everyday.  Looking forward, not looking back.  I need to work on dropping weight, I need to get back under 200lbs and keep my strength and building my aerobic base and anaerobic endurance.  In the words of some of my favorite athletes

"Onward" - James Fitzgerald
“Be patient. Your fitness level is something that is going to generally take a long time to get to where you think you want it. And when you are there, you will want it higher." - Chris Spealler  

9-12-12

Wednesday- Swim + Mobility

50 m swim every 2 min for 30 min

- Complete, all sub 35s

+

Hamstring Mobility Work- 10 min

- Complete 

 

Food

- NO Xplode

Workout

- 5 eggs, turkey pepperoni, feta cheese

- Almonds and cranberries

- Turkey Sausage 

9-11-12

Tuesday- MAP scenarios + Runs

5 sets; rest 1 min

10 Thrusters, 95lbs

10 Box Jumps

- 35s / 36s / 45s / 53s / 55s

+

5 sets; rest 1 min

Run 60 sec

- Complete, ran the same distance on all of these (ballpark would be around 250m+)

Food

- NO Xplode, almonds and cranberries

Workout

- Protein shake 

- Almonds and cranberries

- beef and veggies

- Turkey Sausage
- Blueberries
- Lots of Ham 

9-10-12

Week 3 of 3 prepping for GG

Monday- Clean & Jerk Intense + Tester

A. Clean & Jerk- build to 265 for a single

- 135x3 / 185 / 205 / 225 / 245 / 265

B. Clean & Jerk @ 80%- 2 reps/min for 5 min

- Complete, not as easy as it should have been.

+

3 rounds for time

10 Pull Ups

10 GH Sit Ups

- 1:47

Comments - Good news, bad news.  Good news is that my arm feels way better.  My pullups felt pretty great and fast.  Bad news, if I have a really, really tight right hamstring.  It messed with me during my cleans.  I'll get it all worked out before the weekend though.

Food

- Turkey pepperoni and NO Xplode 

Workout

- 4 eggs, feta cheese, almond milk 

- Almonds and cranberries

- Beef and veggies 

- Peanut butter cookies - They are my favorite, Brett made them for me for test week.  They are sooo flipping good.
- Crawfish etoufee

9-8-12

Saturday- MAP Multi High Intensity + Conjugate Squats

5 min @ high effort

5 Ring Dips

10 Sit Ups

15 Double Unders

- 7 + 5

3 min rest

5 min @ high effort

10 Wall Ball, 25lbs (all the 20lbs ball were being used) - 11ft Target

20 Double Unders

- 6 rounds

3 min rest

5 min @ high effort

10 KBS, 53lbs

10 Box Jumps, 24"

- 6 rounds

3 min rest

5 min @ high effort

5 Burpees

5 Toes to Rings

- 7 rounds

3 min rest

5 min @ high effort

5 Ring Dips

10 Sit Ups

15 Double Unders-- 

- 6 rounds

 +

15 mins rest

+ 

4 mins EMOM 3 reps dynamic squats @ 225lbs + 60lbs of chains 

6 mins EMOM 3 reps dynamic squats @ 275lbs + 60lbs of chains

Comments - Felt really good today.  The high intensity map felt surprisingly good (with the exception of T2B and Burpees, I just felt like I was transitioning really slow.)  Squats felt great.  Ready for next weekend!

Food (since we have started this garage games prep, I can't eat enough food.  I am literally hungry every 2 hours.)

- NO Xplode and Turkey Sausage

Workout 1

- 4 eggs, 4 strawberries, feta cheese and bell peppers

- Almond milk
- 5 eggs and feta cheese

9-7-12

Friday- Lactate Endurance

2 min all out; rest 7 min; x 4

7 Squat Clean Thruster TnG, 135

7 Burpees AFAP w/ max height jump/rep

Run Sprint remaining time

*all out efforts

- 48s / 45s / 50s / 55s

 

Comments - The first set my running was a little short, but the rest was on point.  I felt like I recovered really well between sets, I didn't get nauseated or anything.  Usually lactate endurance is the worst, but I felt like I moved pretty well today.

 

Food

- NO Xplode 

Workout 

- Grapes and Eggs

- Beef and veggies

- Turkey Sausage  

9-6-12

Thursday- UB/Squat Stamina/Core Stamina

A1. Burpees- 25 reps x 3; rest 10 sec

A2. Pull Ups- 21 reps x 3; rest 90 sec

- 1:00 / 1:20 / 1:40

B1. Toes to Bar- 15 unbroken reps x 3; rest 10 sec

B2. Back Extensions - 20 reps x 3; rest 2 min

- 1:00 / 56s / 56s

+

Air Dyne 10 min @ Z1, 60+RPM

- Complete

+

Dynamic Deadlift @225lbs with bands 8 mins EMOM, 5 reps

- Complete 

 

Comments - Felt pretty good, the 4 extra burpees made stuff harder than last week.  Toes to bar felt pretty good, as did back extensions.  I've decided to play with my rep count on my west side stuff, just to get more reps in.   It felt good.  

 

Food

- Blueberries and NO Xplode 

Workout

- Protein shake (almond milk)

- Beef and veggies 

9-5-12

Wednesday- Swim + Mobility

50 m swim every 2 min for 30 min

- Complete.  Low was 28s and high was 34s.  Average was about 32s.  Felt really great, moved well in the water.

+

Hamstring Mobility Work- 10 min

- Complete

Food

Workout

- 3 Eggs

- Beef and veggies 
- Cheated like a boss from here out
- Guacamole, corn chips, beef enchilada 
- Pizza 

 

9-4-12

Tuesday- MAP scenarios + Runs

5 sets; rest 1 min

4 Burpees

6 KBS, 70lbs

8 Wall Ball

- 36s / 34s / 34s / 33s / 35s (I felt good, went as fast as possible.  Breathing never got too high)

+

5 sets; rest 1 min

12 GH Sit Ups

12 Pull Ups

25 Double Unders

- Had some issues here with double unders.  I just have not done them in a while.  Little frustrating, but nothing that can't be worked through.

- 1:05 / 1:00 / (trip) 1:45) / 1:10 / (trip) 1:50 

P.M.

Run 1 mile; rest 3 min; 3 sets (same pace as last week)
- 7:10, 7:10, 8:05 (I was pretty wiped out on the last one.  Felt awesome on the first too though.  The average from last week was pretty close between the three.  I try to do these when it is hottest outside, gotta be ready for anything.)

 Food

- NO Xplode and chicken

Workout 1

- Protein shake with almond milk 

- Rice, steak, chicken, sauage

- Sweet potatoes, Steak, Onion, Chicken 
- Eggs

9-3-12

Week 2 of 3 prepping for GG

Monday- Clean & Jerk Intense + Tester + Westside Bench Press

A. Clean & Jerk Cluster- 1.1 x 3; rest 5 min (heavy, no fails)

- Warmup - 135 x 2 / 185 x 2 

- Work - 225/245/265 (I could have gone to 275, but I knew what was coming up, my wrist was hurting, and I didn't want to fail a rep)

B. Clean & Jerk @ 85%- 3 reps/min for 4 min

- Complete (little weird, wrist was giving me issues) 

+

60 sec Air Dyne for Cal

- 36 calories (I was shooting from 40, so I felt good about this)

+

1 min rest

- Fastest minute ever

+

21-15-9

Thrusters, 115#

Box Jumps, 24" Stand up on box each rep

- Time - 8:40 (Felt pretty good about this one.  I kind of expected slower.  Went "red line" for the last 9 and closed the gap.) 

+

Dynamic, High Speed Bench Press @185 with 60lbs of chains 10x3 EMOM, 10 mins

- Complete, felt great.  Really great.  

 

Comments - Fun day at the gym for labor day. 

 

Food

- NO Xplode and pita chips

Workout

- 4 eggs, pita chips, olive oil 

Finish the rest later  

 

9-1-12

Saturday- MAP Multi High Intensity

Warm up run with Brett.  Low intensity.

Rest 30 mins

+ 

5 min @ high effort

5 Pull Ups

5 GH Sit Ups

- 9 rounds

3 min rest

+

5 min @ high effort

5 Thrusters, 95lbs

5 Box Jumps, 24"

- 6 +2 rounds

3 min rest

+

5 min @ high effort

10 KBS, 53lbs

5 GH Sit Ups

- 5 rounds

3 min rest

+

5 min @ high effort

5 Burpees

5 Pull Ups

- 6 rounds

3 min rest

+

5 min @ high effort

5 Thrusters, 95lbs

5 Box Jumps, 24"

- 4 rounds

 

Comments - This was harder for me today, but hard work means progress.  My breathing was pretty high after the first round, and I probably went too hard on the first round.  I settled into a steadier pace for rounds 2, 3, and 4 but I was feeling it during the latter parts of round 4 and the entirety of round 5.  I think working on my aerobic power is going to have some awesome benefits, but it gassed me good today.     

Food

- No Xplode + grapes

Workout

- Protein shake with almond milk 

- Eggs for lunch

(finish the rest later)