Today was a very long, but good day in the gym. I try to deadlift on Wednesday's and Crossfit Harrisburg had a heavy deadlift workout, so it was perfect. The WOD was:
You have 40 minutes to complete the following:
120 calories on the rower
40 Deadlift at 345#
80 Ring Pullups
I chose to do a 60 calorie row at the beginning and end, then do 10 rounds of 4 deadlift, and 8 pullups. I talked to some people this past weekend about the efficiency on the rower. This helped A LOT for saving energy. I was able to keep my pace around a 1:50 and my strokes per minute around 16. This is slower, but I used WAY less energy than I usually do. I finished in 38:06
Next, my team did Event 2 from regionals this year.
1000m Row
25 Pistols
15 Hang Clean at 225/135#
* Each team member must finish each movement before moving on to the next.
We finished in 23:06 which was a pretty good job. We did not all quite do it RX, but time-wise it was pretty good. I thought the hang cleans wouldn't be too bad, but after 2 WOD's it was very hard and slow. I think my sets went 5,2,1 (slipped) 3, 4. I dont think I pushed it as much as I could have, but it was still a good workout.
Tomorrow is REST! My shoulders need it, so I will be doing a lot of stretching and mobility.
Wednesday, May 30, 2012
5/30/12
I have been slacking lately by not posting in a couple of days. I will have a lot more time in the next couple weeks, and should be able to post a little more frequently on a regular basis. I will start by a little recap of what has been going on.
5/26/12
Murph- 66:15
With the combination of hand release pushups, a 25# weight vest, and the heat, I was a little slower than what I had hoped for.
5/27/12
Worked on snatch- got up to a PR of 195 power snatch
5/28/12
EMOM Clean and Jerk (push jerk) for 15 min. increasing weight every rep. I worked up to 275, which is a 30# push jerk PR and a PR on my clean and jerk. I wish I would have tried 285# because this went up very easily.
2008 games Final Workout- "Heavy Grace"
30 reps and 155# squat clean and jerk- 4:04. This my be the tightest my legs have ever felt after a workout. 4:04 would have been good enough for 3rd place in the 2008 games...
5/29/12
I tried to work up to a 1RM on snatch because I felt my form was getting better. Although my form has gotten exponentially better, if your shoulders are so sore/tight that you can't catch the weight above your head, it makes for a frustrating day. I hit everything up to 185# pretty easy. I then failed 7 times at 205# which is my current PR. I could not get the weight far enough back because my shoulders just wouldn't let me.
Tabata Push Press with 65#, and Tabata situps.
I tried to keep a steady pace throughout. I figured out that it was my shoulders that were the problem on my snatch during this part- 65# was hard... I stayed at 10 reps for the first 4 sets, then went down to 8 for the last 4. On situps, I stayed at 9 the whole time.
I am in need of a rest day- which I will take on Thursday. I am also going to start focusing more on mobility and strengthening my shoulders. I think that is probably my weakest part of my body. I can't wait to have the summer off because I will be able to break up my workouts and take more time on things that are necessary such as flexibility and mobility.
5/26/12
Murph- 66:15
With the combination of hand release pushups, a 25# weight vest, and the heat, I was a little slower than what I had hoped for.
5/27/12
Worked on snatch- got up to a PR of 195 power snatch
5/28/12
EMOM Clean and Jerk (push jerk) for 15 min. increasing weight every rep. I worked up to 275, which is a 30# push jerk PR and a PR on my clean and jerk. I wish I would have tried 285# because this went up very easily.
2008 games Final Workout- "Heavy Grace"
30 reps and 155# squat clean and jerk- 4:04. This my be the tightest my legs have ever felt after a workout. 4:04 would have been good enough for 3rd place in the 2008 games...
5/29/12
I tried to work up to a 1RM on snatch because I felt my form was getting better. Although my form has gotten exponentially better, if your shoulders are so sore/tight that you can't catch the weight above your head, it makes for a frustrating day. I hit everything up to 185# pretty easy. I then failed 7 times at 205# which is my current PR. I could not get the weight far enough back because my shoulders just wouldn't let me.
Tabata Push Press with 65#, and Tabata situps.
I tried to keep a steady pace throughout. I figured out that it was my shoulders that were the problem on my snatch during this part- 65# was hard... I stayed at 10 reps for the first 4 sets, then went down to 8 for the last 4. On situps, I stayed at 9 the whole time.
I am in need of a rest day- which I will take on Thursday. I am also going to start focusing more on mobility and strengthening my shoulders. I think that is probably my weakest part of my body. I can't wait to have the summer off because I will be able to break up my workouts and take more time on things that are necessary such as flexibility and mobility.
Saturday, May 26, 2012
5/26/12
Today we honored a fallen solder named Michael Murphy. He has a workout that he liked to do to prepare for his NAVY SEAL deployments. The workout is:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
* This should be done in a 20# weighted vest.
We had a nice little memorial day ceremony at CrossFit Harrisburg where the Fire Department presented the flags and we said the pledge of allegiance and sang the national anthem. It was a cool little way to start the day.
It was absolutely miserable outside- somewhere around 80 or so when we started. Iactually ran a very good mile with my weight vest on at the beginning. I think I ran a 7:34, which is less than a minute off of my previous PR. I decided to do a 20 round Cindy (5 pullups, 10 pushups, 15 squats). I moved pretty well through the first 5 rounds but, the heat and doing hand release pushups started to get to me. The final mile run was horrible, and I think I stopped about 4 times to catch my breath. I finished in 66:15, just over my goal of an hour. I didn't feel particularly sore after the workout, just drained from the loss of fluids.
My buddy Michael Tancini was home for the weekend, and I had the opportunity to meet up with him today. Michael finished twenty-something in regionals, and is a good source of knowledge for me. Even though we just got done Murph, I decided to go hit a workout with him as well. We did a little snatch and squats. I wasn't able to go as hard as I normally would because I was so tired, but it is nice just watching, learning, and asking questions with somebody that is better at me on certain movements. He looked at my snatch form and gave me a couple of pointers which I think will be very helpful. It is nice to be around someone that has similar goals and skill levels. I wish he were home more often, because he would be the perfect training partner for us to push each other on the workouts. Tomorrow I think we are going to get together again and do some more work. My goal is to make regionals someway somehow next year, and training with people better than me, only makes me a better person.
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
* This should be done in a 20# weighted vest.
We had a nice little memorial day ceremony at CrossFit Harrisburg where the Fire Department presented the flags and we said the pledge of allegiance and sang the national anthem. It was a cool little way to start the day.
It was absolutely miserable outside- somewhere around 80 or so when we started. Iactually ran a very good mile with my weight vest on at the beginning. I think I ran a 7:34, which is less than a minute off of my previous PR. I decided to do a 20 round Cindy (5 pullups, 10 pushups, 15 squats). I moved pretty well through the first 5 rounds but, the heat and doing hand release pushups started to get to me. The final mile run was horrible, and I think I stopped about 4 times to catch my breath. I finished in 66:15, just over my goal of an hour. I didn't feel particularly sore after the workout, just drained from the loss of fluids.
My buddy Michael Tancini was home for the weekend, and I had the opportunity to meet up with him today. Michael finished twenty-something in regionals, and is a good source of knowledge for me. Even though we just got done Murph, I decided to go hit a workout with him as well. We did a little snatch and squats. I wasn't able to go as hard as I normally would because I was so tired, but it is nice just watching, learning, and asking questions with somebody that is better at me on certain movements. He looked at my snatch form and gave me a couple of pointers which I think will be very helpful. It is nice to be around someone that has similar goals and skill levels. I wish he were home more often, because he would be the perfect training partner for us to push each other on the workouts. Tomorrow I think we are going to get together again and do some more work. My goal is to make regionals someway somehow next year, and training with people better than me, only makes me a better person.
Wednesday, May 23, 2012
5/24/12
What a great day! this was by far my best training day I have had in a long time. I did a TON of stuff and my body feels great. I will jump right to it.
Earlier in the day:
-4x400m runs with a 2 minute rest between each. Each 400m run needs to be faster than the one before.
1:53, 1:41, 1:29, 1:10. These felt pretty good after the first one loosened my legs up. I could have pushed harder on the last which surprised me.
- EMOM Bench Press (thumb length grip) 3 reps for 15 min.
I started out with 205 on the bar and it felt pretty good. I have not been able to bench because of my shoulder and this did not bother it at all. I think I could have done all the reps at 225, but I didn't want to push the issue. My partner had to drop down to 185 after about 6, so I dropped with him and just did 4 reps instead of 3.
We went to CFH and while I was waiting on my team to get there, I decided to try and find a 1MR on strict press since I have not done that in a while. I got 215 which is a 10# PR
Strength:
-Deadlift-Every 30 seconds for 5 min. 1 deadlift @ 405#. I completed this with no issues. I have really been working on good form on deadlifts because I feel like it was hurting my back more than it should. This focus on form has helped a lot!
-Rest 5 min.
-Deadlift- EMOM for 5 min. 10 reps at 185. I went nice and slow and focused on a good tight midline. I did well on these and had no problems
After ALL that we had everyone there to do our team WOD.
250 Pullups
250 Kettlebell swings (53/35)
250 Double Unders
250 OHS (95/65)
We finished in 31:47. The team did amazing. Everyone pushed it real hard and we know a lot of areas we could have made up some time. OHS were by far the hardest and longest movement we had to do. I think we may do this again in 5 or 6 weeks and see how we progress and try and get under 30 min.
Tomorrow will be an easier day, but all barbell work.
Snatch- EMOM 20 min 1 rep working up in weight throught the 20 min. I will probably start power snatches with 95, and start squatting around 155 or so.
Push Press- EMOM- 7 Min 10 reps at 135...this will be a weakness of mine.
Earlier in the day:
-4x400m runs with a 2 minute rest between each. Each 400m run needs to be faster than the one before.
1:53, 1:41, 1:29, 1:10. These felt pretty good after the first one loosened my legs up. I could have pushed harder on the last which surprised me.
- EMOM Bench Press (thumb length grip) 3 reps for 15 min.
I started out with 205 on the bar and it felt pretty good. I have not been able to bench because of my shoulder and this did not bother it at all. I think I could have done all the reps at 225, but I didn't want to push the issue. My partner had to drop down to 185 after about 6, so I dropped with him and just did 4 reps instead of 3.
We went to CFH and while I was waiting on my team to get there, I decided to try and find a 1MR on strict press since I have not done that in a while. I got 215 which is a 10# PR
Strength:
-Deadlift-Every 30 seconds for 5 min. 1 deadlift @ 405#. I completed this with no issues. I have really been working on good form on deadlifts because I feel like it was hurting my back more than it should. This focus on form has helped a lot!
-Rest 5 min.
-Deadlift- EMOM for 5 min. 10 reps at 185. I went nice and slow and focused on a good tight midline. I did well on these and had no problems
After ALL that we had everyone there to do our team WOD.
250 Pullups
250 Kettlebell swings (53/35)
250 Double Unders
250 OHS (95/65)
We finished in 31:47. The team did amazing. Everyone pushed it real hard and we know a lot of areas we could have made up some time. OHS were by far the hardest and longest movement we had to do. I think we may do this again in 5 or 6 weeks and see how we progress and try and get under 30 min.
Tomorrow will be an easier day, but all barbell work.
Snatch- EMOM 20 min 1 rep working up in weight throught the 20 min. I will probably start power snatches with 95, and start squatting around 155 or so.
Push Press- EMOM- 7 Min 10 reps at 135...this will be a weakness of mine.
5/23/12
I was not able to get my bench press in yesterday, but I did have a good day working on squat cleans. I loosened up and then did:
20 minutes EMOM of 1 squat clean. I started at 225#, but that was light so I went up to 235 about 5 or 6 minutes in. It still wasn't too bad. I was trying to focus on a good flat back, tight midline, staying in my heels, and a good hip extension to pop the weight up. It felt like my form was pretty good the entire time. Since we only had 1 barbell. Tiffany wanted to get some cleans in and she did 12 minutes of EMOM. I did 10 pushups in a 10# weighted vest since I would not have time to bench.
I need to continue working on my bodyweight movements and being able to work past muscular fatigue. It was a good day, I just need to keep working the higher reps, and keeping the intensity up in my training.
Wednesday
Strength:
Ever 30 seconds for 5 minutes-1 Deadlift at 405#
Rest 2 min (basically time to change the weight)
EMOM for 5 min- 10 deadlifts at 185#
WOD:
We are doing a team wod tomorrow with me, tiffany, danielle, and curtis. The WOD is from the 2011 Crossfit Regionals, Team Event #4
In teams of 4 complete the following for time:
I am planning on doing a real short WOD on my own after- something with 21-15-9 of maybe wallballs and something else, just depending on how I feel.
20 minutes EMOM of 1 squat clean. I started at 225#, but that was light so I went up to 235 about 5 or 6 minutes in. It still wasn't too bad. I was trying to focus on a good flat back, tight midline, staying in my heels, and a good hip extension to pop the weight up. It felt like my form was pretty good the entire time. Since we only had 1 barbell. Tiffany wanted to get some cleans in and she did 12 minutes of EMOM. I did 10 pushups in a 10# weighted vest since I would not have time to bench.
I need to continue working on my bodyweight movements and being able to work past muscular fatigue. It was a good day, I just need to keep working the higher reps, and keeping the intensity up in my training.
Wednesday
Strength:
Ever 30 seconds for 5 minutes-1 Deadlift at 405#
Rest 2 min (basically time to change the weight)
EMOM for 5 min- 10 deadlifts at 185#
WOD:
We are doing a team wod tomorrow with me, tiffany, danielle, and curtis. The WOD is from the 2011 Crossfit Regionals, Team Event #4
In teams of 4 complete the following for time:
- 250 Chest to Bar Pull Ups
- 250 KB Swings (55/35)
- 250 Double Unders
- 250 Overhead Squats (95/65)
I am planning on doing a real short WOD on my own after- something with 21-15-9 of maybe wallballs and something else, just depending on how I feel.
Monday, May 21, 2012
5/21/12
Today was a good day. My strength is improving, but my cardio and endurance is still not where it needs to be.
Strength:
I did about 7 minutes of EMOM Front Squat sets of 3 working from 225 up to 295. I then took about 7 minutes to find my 3RM on Front Squat. I hit 315, then was able to get 325. If I were fresh and had not been doing the EMOM stuff, I think my 3RM would be around 340. Either way, I am happy with 325x3
WOD:
50 Wallball
21 T2B
800m Run
21 T2B
50 Wallball
I did the first 50 wallball unbroken in 1:30. I could have kept going and fell like 100 in a row would not be out of the picture. I broke the T2B in 17/5 (yes I did 22- and I did 22 both rounds as well). The run was tough. My legs were shot from the front squats earlier and I haven't been running as much as I should have been lately anyway. I got back from the run around 6:15 and took a rest before hopping up and only getting 7. I then did 5,5,5 and started the wallballs. I thought I was going to be able to get these unbroken, but I did 25 and had to drop. I tried to get going again and got all wobbly and only did 6. I re-grouped and did my last 19 unbroken and finished in 11:20. This was a little slower than I was hoping for, but it was a decent time. T2B have been a weakness for me, but I can tell I have improved a lot.
Tomorrow-
Tuesdays and Thursdays are more of a strength bias day for me. Right when I get out of work I am going to bench (this may be light due to however my shoulder decides to feel).
Bench Press- EMOM 15 min 5 reps. I will start at 135 and go up depending on how I feel
a little later I am going to work on some squat cleans.
Squat Clean- EMOM 20 min. 1 Rep@225- if after 10 min it is easy, I will go up to 245.
Strength:
I did about 7 minutes of EMOM Front Squat sets of 3 working from 225 up to 295. I then took about 7 minutes to find my 3RM on Front Squat. I hit 315, then was able to get 325. If I were fresh and had not been doing the EMOM stuff, I think my 3RM would be around 340. Either way, I am happy with 325x3
WOD:
50 Wallball
21 T2B
800m Run
21 T2B
50 Wallball
I did the first 50 wallball unbroken in 1:30. I could have kept going and fell like 100 in a row would not be out of the picture. I broke the T2B in 17/5 (yes I did 22- and I did 22 both rounds as well). The run was tough. My legs were shot from the front squats earlier and I haven't been running as much as I should have been lately anyway. I got back from the run around 6:15 and took a rest before hopping up and only getting 7. I then did 5,5,5 and started the wallballs. I thought I was going to be able to get these unbroken, but I did 25 and had to drop. I tried to get going again and got all wobbly and only did 6. I re-grouped and did my last 19 unbroken and finished in 11:20. This was a little slower than I was hoping for, but it was a decent time. T2B have been a weakness for me, but I can tell I have improved a lot.
Tomorrow-
Tuesdays and Thursdays are more of a strength bias day for me. Right when I get out of work I am going to bench (this may be light due to however my shoulder decides to feel).
Bench Press- EMOM 15 min 5 reps. I will start at 135 and go up depending on how I feel
a little later I am going to work on some squat cleans.
Squat Clean- EMOM 20 min. 1 Rep@225- if after 10 min it is easy, I will go up to 245.
Wednesday, May 16, 2012
5/17/12
Since tomorrow is a rest day, I will use today as a night of reflection and getting some things off my chest.
I just got back from the school from doing my workout and I have come to a few observations.
1. I hate my shoulder. It still hurts randomly and today it hurt. I really think the reason is because I have not taken the freakin miracle supplement for the past 3 days- BPI Sports Blox. If you haven't tried this stuff, do it. NOW. I took that stuff and had ZERO pain. Stop taking it for 3 days and boom and sorts of hurt. (I suggest buying it from me (click that and buy it!)because well... its me, and I sell it cheaper than anyone else.)
2. Working out by yourself SUCKS. I was all by myself, in my place of employment, late at night. It was terrible. I had no motivation to do anything at all. I actually began Fran- which I was looking forward to and I stopped after 5 pullups on the 15. Why you might ask? I dont really know. I just gave up. So I have come the conclusion that I NEED to workout with people. I had stopped going to CF Harrisburg in May because of a misunderstanding, but I also was trying to save money. We are trying to buy a house, and if anyone knows anything about starting up a business, it costs a lot. So if it is OK with Frankie, me and Tiffany would love to get back into the swing of things at Harrisburg (let me know Frankie). We love the atmosphere and all the people. We would have to cut down and split a membership and come just 3 days a week, but it will be 3 great workouts and camaraderie. I am going to be purchasing (tomorrow) a bar and bumper plates (because I sell that too, and at a very good price, once again cheaper than anyone else, so anyone interested let me know) and I will be doing my strength stuff and just some Bodyweight and Barbell WOD's at home in the days we are not at Harrisburg. This will allow me to accomplish the things I want to work on extra at home, and I can do whatever they have in store for us at Harrisburg.
3. Mental toughness is critical. Lately I have had no mental toughness at all. Working out by myself has brought out the worst in me. I have quit and done worse on more WOD's than I ever have before. I just have no one next to me that I am trying to beat. We would really like to do a local competition as a team and do well, and I need to push myself to lead the team. I have not stopped because I physically couldnt do anymore, I stopped because my mind was weak.
On a positive note, my wife is a BAMF. She cleaned 135 today. She squats 225. She now officially squats and cleans more than half of my football players. I am kind of embarrassed, but also proud. CrossFit Footall here we come!
I just got back from the school from doing my workout and I have come to a few observations.
1. I hate my shoulder. It still hurts randomly and today it hurt. I really think the reason is because I have not taken the freakin miracle supplement for the past 3 days- BPI Sports Blox. If you haven't tried this stuff, do it. NOW. I took that stuff and had ZERO pain. Stop taking it for 3 days and boom and sorts of hurt. (I suggest buying it from me (click that and buy it!)because well... its me, and I sell it cheaper than anyone else.)
2. Working out by yourself SUCKS. I was all by myself, in my place of employment, late at night. It was terrible. I had no motivation to do anything at all. I actually began Fran- which I was looking forward to and I stopped after 5 pullups on the 15. Why you might ask? I dont really know. I just gave up. So I have come the conclusion that I NEED to workout with people. I had stopped going to CF Harrisburg in May because of a misunderstanding, but I also was trying to save money. We are trying to buy a house, and if anyone knows anything about starting up a business, it costs a lot. So if it is OK with Frankie, me and Tiffany would love to get back into the swing of things at Harrisburg (let me know Frankie). We love the atmosphere and all the people. We would have to cut down and split a membership and come just 3 days a week, but it will be 3 great workouts and camaraderie. I am going to be purchasing (tomorrow) a bar and bumper plates (because I sell that too, and at a very good price, once again cheaper than anyone else, so anyone interested let me know) and I will be doing my strength stuff and just some Bodyweight and Barbell WOD's at home in the days we are not at Harrisburg. This will allow me to accomplish the things I want to work on extra at home, and I can do whatever they have in store for us at Harrisburg.
3. Mental toughness is critical. Lately I have had no mental toughness at all. Working out by myself has brought out the worst in me. I have quit and done worse on more WOD's than I ever have before. I just have no one next to me that I am trying to beat. We would really like to do a local competition as a team and do well, and I need to push myself to lead the team. I have not stopped because I physically couldnt do anymore, I stopped because my mind was weak.
On a positive note, my wife is a BAMF. She cleaned 135 today. She squats 225. She now officially squats and cleans more than half of my football players. I am kind of embarrassed, but also proud. CrossFit Footall here we come!
Tuesday, May 15, 2012
5/16/12
Tuesday Results:
Squat EMOM 10 Min- 1 Rep add weight each rep
I started at 315 and worked my way up. I was hoping to get to 405 or so just because my back was sore and I havent squatted in a while. I was able to hit 405, 410, 415, and 425. Very pleased with this and surprised at the same time. I was very proud of Tiffany, she worked up to 195- only 5 pounds under what her max was 2 weeks ago.
WOD:
21-15-9
T2B
Burpees
I did the first set of 21 T2B unbroken which is a huge PR for me. I think the most I had done previously was 11. I tried to stay steady on the burpees and just keep moving, not necessarily fast, just moving. After the unbroken T2B, the 15's were broken into sets of 3 and the last set of 9 was 5 and 4. Tiffany helped me to keep moving and did a good job coa hing me through. I feel like I did a pretty good job compared to what I had done in the past. I was very pleased to have a good training day and bounce back from yesterday.
Time-5:21
5/16/12
Strength-
Strict Press- EMOM 10 Minutes- 1 rep adding weight each time
WOD:
FRAN!!
21-15-9
Thrusters- 95/65
Pullups
Last Time I did Fran was about 3 months ago and my time was 4:15. That was before I could butterfly pullups so hopefully this will be a great time!
Squat EMOM 10 Min- 1 Rep add weight each rep
I started at 315 and worked my way up. I was hoping to get to 405 or so just because my back was sore and I havent squatted in a while. I was able to hit 405, 410, 415, and 425. Very pleased with this and surprised at the same time. I was very proud of Tiffany, she worked up to 195- only 5 pounds under what her max was 2 weeks ago.
WOD:
21-15-9
T2B
Burpees
I did the first set of 21 T2B unbroken which is a huge PR for me. I think the most I had done previously was 11. I tried to stay steady on the burpees and just keep moving, not necessarily fast, just moving. After the unbroken T2B, the 15's were broken into sets of 3 and the last set of 9 was 5 and 4. Tiffany helped me to keep moving and did a good job coa hing me through. I feel like I did a pretty good job compared to what I had done in the past. I was very pleased to have a good training day and bounce back from yesterday.
Time-5:21
5/16/12
Strength-
Strict Press- EMOM 10 Minutes- 1 rep adding weight each time
WOD:
FRAN!!
21-15-9
Thrusters- 95/65
Pullups
Last Time I did Fran was about 3 months ago and my time was 4:15. That was before I could butterfly pullups so hopefully this will be a great time!
Monday, May 14, 2012
5/15/12
Well after the terrible night I had tonight, I hope I can have a better day tomorrow. I have just been feeling blah lately for my workouts. My strength has still been improving, but I feel like my WOD's have been suffering. I am going to sort of pull the reigns back on some strength training, and focusing more on the WOD's, even doing two short ones on certain days.
Strength:
Back Squat- EMOM 10 min, 1 Squat- work up to heaviest set possible
WOD:
21-15-9
T2B
Burpees
Rest EXACTLY 5 min Then
5 Rounds
Run 400m
10 Thrusters 135/95
20 Double Unders
Strength:
Back Squat- EMOM 10 min, 1 Squat- work up to heaviest set possible
WOD:
21-15-9
T2B
Burpees
Rest EXACTLY 5 min Then
5 Rounds
Run 400m
10 Thrusters 135/95
20 Double Unders
Sunday, May 13, 2012
5/14/12
I have not posted in a little bit because I have had a lot going on. My birthday was Friday, and were were busy running around for that as well as mothers day and graduation parties. Anyway, I did have a good Saturday and PR'd my snatch with a 205 snatch. I feel like I am finally getting this lift, and I think I should be improving this max very quickly.
Tomorrow me and Tiffany decided we are going to start the 30 day Paleo challenge. We will eat strict Paleo for 30 days. I feel like this is what has been really holding me back because my eating is terrible. My parents bought me a grill for my birthday, so this should make the Paleo challenge much easier. If anyone has any good suggestions on Paleo food ideas, please comment. Paleo Challenge info
5/14/12
BB Gymnastics
5x1- Snatch from blocks (Squat) +1 Overhead squat- 70% 60 sec. Rest
Midline
3x10- Floor Wipers Wipers (One rep is center, right, left) 135#
WOD
10 Rounds
15 Deadlift 135/95
15 HR Pushups
Tomorrow me and Tiffany decided we are going to start the 30 day Paleo challenge. We will eat strict Paleo for 30 days. I feel like this is what has been really holding me back because my eating is terrible. My parents bought me a grill for my birthday, so this should make the Paleo challenge much easier. If anyone has any good suggestions on Paleo food ideas, please comment. Paleo Challenge info
5/14/12
BB Gymnastics
5x1- Snatch from blocks (Squat) +1 Overhead squat- 70% 60 sec. Rest
Midline
3x10- Floor Wipers Wipers (One rep is center, right, left) 135#
WOD
10 Rounds
15 Deadlift 135/95
15 HR Pushups
Wednesday, May 9, 2012
5/10/12
Well I had an up and down night. My snatches went pretty well. I worked up to 165# for 2 from the blocks. Thanks to Elisabeth Akinwale for helping my focus on a couple things to improve my form. It helped a lot.
After I finished my strength I decided to tackle King Kong. I figured, "Hey Im big and strong, I shouldn't have a problem with this. Im such a badass blah blah blah." So basically I had an epic FAIL! As a took forever throughout the workout, I got more and more frustrated. As I failed even getting up on the wall to do my HSPU's on the second round, I told Tiffany (who absolutely killed it in 3:19, so bring it ladies) to shut the camera off. As I got to the deadlift for the last round, trying to finish in under 10 min now, I could not pick the weight up off the ground. I threw the towel in and bitched and moaned all the way home.
Thursday- Rest day- Mobility- Yoga- light jog
Thursday- Rest day- Mobility- Yoga- light jog
5/9/12
Things have been going better lately. My side business RAW Performance has been picking up and relieving some of my stress level. I have also been doing well and enjoying myself in my workouts and getting used to doing it alone. I bought a nice Bose speaker system yesterday so I can get some good music going and keep me sane. I can not wait to move into our new house so I can get my home gym set up. I am going to be purchasing a barbell very soon, but still would like to find a place to get bumper plates at a good price. Let me know if you know of any places near the Charlotte area that may have some used bumpers.
3 Rounds
1 Deadlift 455#
2 Muscle Ups
3 Squat Clean 250#
4 HSPU
I am so jacked to do King Kong now that I can get my HSPU's. I will definitely video this one and post it. I really hope someone else will attempt this, even if they scale the weight.
Tomorrow is rest day, but I think I am going to do a distance run. I have done some shorter WOD's this week so rest day may turn into run day.
BB Gymnastics
5X2 Snatch off blocks ( just below the knee) @ 85% – rest 75 second
Strength
1a) 3xME DB Push ups
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
1b) 3 X 8 Single Arm DB Bent Over Row (8l/8r) – heavier than last week, rest 60 sec.
Conditioning
"King Kong"3 Rounds
1 Deadlift 455#
2 Muscle Ups
3 Squat Clean 250#
4 HSPU
I am so jacked to do King Kong now that I can get my HSPU's. I will definitely video this one and post it. I really hope someone else will attempt this, even if they scale the weight.
Tomorrow is rest day, but I think I am going to do a distance run. I have done some shorter WOD's this week so rest day may turn into run day.
Tuesday, May 8, 2012
5/8/12
I got some Olympic lifting shoes from my buddy yesterday and tried them on the snatches last night. They are very different but seemed to help quite a bit. I am excited to try them with today's work. I would like to try and get in a competition maybe a couple of months from now just to try it. If anyone knows of anything, let me know.
BB Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.
1) 1X20 Back Squat
8 min AMRAP
15- Pushups
10- GHD Situps
5- Snatch (Full Squat) 95#
Rest 10 minutes
4X400m Sprint – rest 60 sec.
BB Gymnastics
1) 5X3 Clean & Jerk @ 75% – rest 60-80 sec.
Notes: These are not touch and go reps. Reset before each rep.Strength
1) 1X20 Back Squat
Notes: This should be a maximal UNBROKEN set. If you completed all 20 reps last week, add approximately 5% this week. If you were close to completing all 20 reps (15-19), use the same weight. If you weren’t close (10-14), take off 5%.Conditioning
8 min AMRAP
15- Pushups
10- GHD Situps
5- Snatch (Full Squat) 95#
Rest 10 minutes
4X400m Sprint – rest 60 sec.
Notes: These should be all out efforts. Pacing is not acceptable and degredation of pace is acceptable.
Sunday, May 6, 2012
5/7/12
After my normal rest day today, I am in need to get back into the gym- and possibly watch what I eat. I went to a cookout at lunch then a dinner at my favorite restaurant. I successfully gained 9.7 pounds in one day. Yes this is an amazing feat and I feel like it could be a record in some way. As I sit here, not able to move, or much less breath, I decided what I wanted to do for tomorrows work.
Most of tomorrow will be courteous of Rudy at Outlaw. He is a genius and knows his stuff. I will have to alter some things due to my ability level and equipment available. I also have a little tear in my hand so I want to make sure I take it easy on that.
BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.
Conditioning
EMOM for 5 minutes as many (kipping) HSPU as possible.
3 rounds for time of:
Run 4oom
50 Double Unders
20 pistols
Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.
Most of tomorrow will be courteous of Rudy at Outlaw. He is a genius and knows his stuff. I will have to alter some things due to my ability level and equipment available. I also have a little tear in my hand so I want to make sure I take it easy on that.
BB Gymnastics
1) 5X3 Snatch @ 75% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – heaviest possible, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – heaviest possible, rest 60 sec.
Conditioning
EMOM for 5 minutes as many (kipping) HSPU as possible.
Notes: Spend all rest time hold (farmer’s carry style) 100/70# dumbells. Make every effort to pick up the DBs immediately after your last rep of HSPU. HSPU are regional’s standard.-Rest 10 minutes-
3 rounds for time of:
Run 4oom
50 Double Unders
20 pistols
Midline (time permitting)
1a) 2X15 Strict T2B – rest 45 sec.
1b) 2X10 Reverse Hypers – heavy, rest 45 sec.
Saturday, May 5, 2012
5/5/12
I have been in a funk lately. Yesterday everything felt very heavy, and I did not even complete the WOD. I don't know if it is from working out by myself, working out at my place of work, stressing out about my business, or not getting enough rest. Either way, I have never had problems completing a workout. I did 1 round of DT in a great time of 53 seconds, put the bar down and quit. I am just in a funk.
Each day I will post my results in the comments, and I hope you will too if you are following.
5/5/12 WOD
"Angie"
100 pullups
100 pushups
100 situps
100 squats
*you must complete all 100 reps before moving to the next.
REST 10 min.
Timed 1 mile run
Each day I will post my results in the comments, and I hope you will too if you are following.
5/5/12 WOD
"Angie"
100 pullups
100 pushups
100 situps
100 squats
*you must complete all 100 reps before moving to the next.
REST 10 min.
Timed 1 mile run
Thursday, May 3, 2012
5/4/12
OK, well back from my mini break, I will start posting my workouts again. I would love for the folks that are going to follow, to comment, post your results, and just get better- at everything. My goal when doing anything for time, weight, reps ect.. is to win- everytime. This may offend some people, but when you play college football, you learn to be a winner in everything you do. Anyway the workouts are going to be posted the night before, and I will post my results once I finish the workout. My lifting scheduled looks like this:
Monday- Strength, WOD
Tuesday- Strength, WOD
Wednesday- Strength, WOD
Thursday- Rest
Friday- Strength, WOD
Saturday- WOD (usually something longer)
Sunday- Rest
I have just began a sort of Wendler's 5 3 1 lifting cycle, and I am interested to see how it pans out. I am in my first week, so if you have questions or want to jump in, now is a great time. In the Wendler's cycle, all percentages are calculated using 90% of your max
Strength:
Clean (Full squat clean from the ground) 5@65%, 5@75% ,5+@85%
Front Squat- 5@65%, 5@75% ,5+@85%
Toes to Bar- 3x10
WOD:
"DT"
5 Rounds
12 Deadlift 155#
9 Hang Clean 155#
6 Push Press 155#
Monday- Strength, WOD
Tuesday- Strength, WOD
Wednesday- Strength, WOD
Thursday- Rest
Friday- Strength, WOD
Saturday- WOD (usually something longer)
Sunday- Rest
I have just began a sort of Wendler's 5 3 1 lifting cycle, and I am interested to see how it pans out. I am in my first week, so if you have questions or want to jump in, now is a great time. In the Wendler's cycle, all percentages are calculated using 90% of your max
Strength:
Clean (Full squat clean from the ground) 5@65%, 5@75% ,5+@85%
Front Squat- 5@65%, 5@75% ,5+@85%
Toes to Bar- 3x10
WOD:
"DT"
5 Rounds
12 Deadlift 155#
9 Hang Clean 155#
6 Push Press 155#
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