Monday, January 31, 2011

A1. TP Therapy 10:00
A2. 500m row, 400 easy, 100 hard -
A3. general warmup

B. Full ROM HSPU negatives, 10:00
-used 12" boxes for ROM

C. Box Squats 1x5, up to 80% of 1RM
-used an 18" box
225x1x2, 245x1x3

D. Close Grip Bench 5-5-5-5-5
135-155-165-170-175

E. AMRAP in 10:00 of:
Hang Power Clean Ladder 1-2-3-4-5, 155#
*Have to reset the bar each rung (ground)
Total rounds - 5 complete (75 reps)

Notes:
Back squat felt good today if I kept the ROM high. 18" is right at parallel or just below on me. No pressure in the knee at that depth which is good. I just tried the bar at full depth and there was some pressure at the very bottom and decided box squats would be the best route to take. Never really do bench so this is a weak move. The AMRAP was fun and it got kinda difficult towards the end. No pain in the knee PWO but I still iced both when I got home.

Nutrition:
Back on track today after a questionable weekend of traveling.
18g BCAA's, 4-5g fish oil, ZMA

Saturday, January 29, 2011 - Sunday, Januray 30, 2011

REST DAYS

-No residual soreness from the pullup ladder. Knee feels pretty good. Traveled for 2 days but managed to keep diet pretty in line.

Friday, January 28, 2011

A1. Foam roll/lacrosse ball 10:00
A2. 500m Row, easy - 2:09.7
A3. general warmup

B. Pullup Ladder, on the minute
15 rounds

C. 10x1 shock training, 12" boxes

D. Bottom squat stretches for knee

Notes:
Knee felt better. Only did 15 rounds on the ladder b/c my hands were going to rip any further into it. 15 rounds was pretty easy. I can probably get 20. Fairly lax day.

Nutrition:
12g BCAA's, 3-5g fish oil, ZMA, 10,000 I.U. Vit. D

Thursday, January 27, 2011

A1. TP Therapy 10:00
A2. general warmup/barbell warmup
-deadlifts up to 275

B. 3 Rounds for time of:

10 Deadlifts, 275#
50 Double Unders

Time - 3:40[PR]

Notes:
Strong showing today. First time I did this was 3/20/10. Got 5:01 that time. A PR by 1:21. First two rounds of DL's unbroken. Had to break the 3rd set at 5 and 5. The first round of DU's was fine but the second and third were brutal. Really hammered the shoulders surprisingly.

Nutrition:
Paleo with some wine at the Mav's game.
12g BCAA's, 6-7g fish oil, ZMA, 3mg melatonin

Wednesday, January 26, 2011

A1. Foam/TP Therapy - 10:00
A2. general warmup
-barbell complexes

B. 5 rounds for time of:

10 Pullups
20 pushups
30 Situps

Time - 18:39*

C. 2000m Row TT
Time - 6:56.9[PR]

Notes:
*Just moved through the bodyweight workout and did not try to kill myself. Row went well. I cruised around a 7:00 pace for 1900m and sprinted the last 100m. Knee feels much better today, the row was no problem.

Nutrition:
Paleo
10,000 I.U. Vit. D, 6-7g fish oil, 12g BCAA's, ZMA.

Tuesday, January 25, 2011

AM:

Swimming

100m warmup - free
5 x 100m freestyle sprint - rest 1:00
5 x 50m freestyle sprint - rest :30
6 x 25m freestyle sprint - rest :15

Total sprints - 900m
Total Distance - 1000m

PM:

A1. 10:00 foam roll/TP therapy
A2. general warmup
did 2x of 5 HSPU negs full ROM + 10 CTB pullups

B. Mid-hang Muscle Snatch 2-2-2-2-2-2
95-105-115-120-125[PR]

C. 200 Sledge strikes, 10#
-100 R, 100 L
Time - 6:27

Notes:
Knee feels better today but I'm not going to push it just yet. Swims were tough. It's been a while since I have done just freestyle. Definitely adds more to the workout since I am not used to it. CSS is way easier. Muscle snatch felt strong. Little twinge in the knee on the last set but no big deal. Need to get a heavier sledge. The strikes were easy but it did hit the lower back pretty good. All in all a good training day.

Nutrition:
Fasted until 12pm, with a total time of ~16 hrs.
10,000 I.U. Vit. D, ~2 tbsp. chlorophyll, ~6-7g fish oil, 18g BCAA's, all Paleo

Monday, January 24, 2011

A1. 10:00 Foam roller/TP therapy
-focus on quads both inner and outer
-focus on IT bands
A2. CFWU x 3
-Ring Rows
-Kipped HSPU x 3

B. Press 125x3x5

C. Good Mornings 135x3x5

D. Weighted Pullups 5-5-5-5-5
10-12.5-15-17.5-20

Notes:
Went to the Airrosti doc today and had my knee worked on. Iced it a couple of times as well. Feels better than yesterday. Will remain off of it for the week. Press felt good today, still no improvement. All the movements were picked due to the lesser stress on the legs. Fairly good day of training overall.

Nutrition:
100% Paleo
10g BCAA's, 3-5g fish oil, ZMA

Sunday, January 23, 2011

A. Foam Roll/Recovery

B. HSPU Negatives
-tricep emphasis variation, full ROM, 12" Boxes
-Regular HSPU variation, full ROM, 12" Boxes

Notes:
Knee is still bothering me. Trying to rest it. No other complaints. This week will mostly be an upper body and recovery week for the legs.

Saturday, January 22, 2011

REST DAY

Did some yoga for 1 hr.

Wine in the evening with A LOT of food. All clean.

Friday, January 21, 2011

A. CFWU x 3
-deadhang pullups
-5 full ROM HSPU negatives for ring dips

B. Squat Ladder 1-14, 165
*Did not complete, made it to 4th round

**Supplemental workout:

5 Rounds of:
30 KB swings, 2 pood in 1:00
Rest 1:00

then,

5 KB Snatch, 53# (each arm)
5 KB Snatch, 70# (each arm)
10 2 handed KB Snatch, 35# (each arm)

Notes:
Right knee was still bothering me today. It hurts in the patella tendon at the bottom of the squat. Could be slight tendinitis due to the excess of squatting the past few weeks. The ladder alone has produced 600 squats, and the rest in between is just too much volume. Will rest up this next week and 1RM test on the 28th, 29th, or 31st. The KB work was actually pretty rough. My lower back was on fire afterward. Pretty good workout.

Nutrition:
Good food all day. Sleep was awesome last night. 7 good hrs. I took some ZMA and it really helped. Usual supps throughout day, 22g BCAA's. Will have some wine tonight.

Thursday, January 20, 2011

A. 500m row - 350m easy / 150m hard

B. Jerk 1-1-1-1
225-245[F]x3

C. AMRAP in 15:00

5 Push Jerk, 115#
7 Bar pushups
9 Pullups (Kip)

Total - 11 Rds. + 5 PJ + 7 Pushup

Notes:
Could not lock out the jerk today. I was getting down just fine but elbows weren't having it. Was going to snatch today but my left knee is bothering me in the bottom of a squat. It has only felt that way today. Probably from the running on Tues. Hips have some residual soreness as well. Metcon felt good. No real rest during except from moving form one movement to the next.
-Foam roll and stretched PWO

Nutrition:
Paleo with deer/pork sausage that I had processed. Probably has some nitrite in it but otherwise clean.
10,000 I.U. Vit. D, 1 Airborn tab, ~6-7g fish oil, 30g BCAA's

Wednesday, January 19, 2011

REST DAY

Did 2 rounds of the Endurance recovery:
15 GHD situps
15 Back Ext
15 KB swings, 44#
15 Pullups, sets of 5 various grips
15 pushups

Foam Rolled

NOTES:
Ate good food today wasn't real hungry throughout the day though. Hamstrings considerably sore.

Tuesday, January 18, 2011

DEA PFT:

**With minimal rest
A. Max Pullups -13 (6 of 10 points)
B. Max Situps in 2:00 - 55* (2 of 10 points)
C. Max Pushups w/out rest - 40 (3 of 10 points)

D. 120 yd. Shuttle run
-30 yds x 4 - :22.7 (7 of 10 points)

E. 2 Mile Run - 14:15 (5 of 10 points)
**The 2.0 Mile Run is conducted on indoor or outdoor track or another suitable running area
that is measured so that exact distances are indicated. Test site should be relatively flat (no
more than three-percent grade); surface is blacktop/asphalt road which is free of debris.

23 of 50 total points

Notes:
Did this with a buddy of mine who is trying to get into the DEA. Surprisingly difficult. *The 55 situps were done with hands clasped behind the head. Everything is supposed to be done with minimal rest between, but we rested about 5:00 after the shuttle run. The description of the run is because we ran an awful route that was pretty undulated. Time would've been low 13 to sub 13 on a track.
-I have been focusing more on power lately and this shows exactly that effort. I will begin more CF type programming in February, mixed modality.

Nutrition:
100% Paleo
10,000 I.U Vit. D, ~9g fish oil, 1 tbsp chlorophyll

Monday, January 17, 2011

A1. 500m Row warmup, easy 400m, hard 100m
A2. M.E. Double Unders, 39*
A3. CFWU x 3
-Deadhangs, 15 pushups

B. Good Morning, 3RM
95-135-145**

C. 20:00 Muscle-Up work

D. 3 Rounds of:

3 Overhead, 185
6 CTB Pullups
9 Clapping Pushups

Time - 6:--

E. For time:
10-8-6-4-2 Cleans, 135
2-4-6-8-10 Burpess

Time - 4:52

Notes:
Body weight - 192#
*Double Unders sucked today. They seem to be getting worse. Maybe my legs are just tired from all the squatting.
**The CFFootball site called for a 3RM good morning...I just did a few sets to play around with it. Could have done more. All-in-all a good training day.

Nutrition:
Had a crappy Sunday with a some orange juice and drinks. Felt sluggish today, but all Paleo eats.
~8-9g Fish oil, 10,000 I.U. Vit D., 30g BCAA (recommended on the package for a 185/m)

Saturday, January 15, 2011

A. CFWU x 3
-sub pushups for dips
-strict pullups

B. Power Clean "Elizabeth"

21-15-9
Power Clean, 135
Ring Dips

Time - 4:59 [PR]

Notes:
Body Weight: 192
Last recorded "Elizabeth" was 12/2008 with full cleans @ 12:--. Ring Dips were tough as expected. It's not a real strong movement for me. I recorded this one and there are some reps that have ROM issues so definitely something to work on there. Will post video soon, as well as my recent Jackie attempt. Power Cleans looked good and felt strong. One of my better movements.
Overall soreness is ok. Legs are tired from the squat ladder yesterday, and that is why I subbed power cleans for full cleans.

Nutrition:
Paleo/Primal - Had the insides (egg and sausage) of a Starbucks sandwich for breakfast. Will have some wine at a buddy's b-day party tonight.
18g BCAA's. This is the amount that I have been taking but did not realize it.

Friday, January 14, 2011

A. Power Clean 75%x1x15 @ :45 rest
-190#

B. 3 x max rep weighted chin ups
25# - 7-6-5, rested as needed

C. Back Squat Ladder 1-14
165 (week 6)
*Made it to Round 13, 6th rep - will redo 165 next Friday.

Notes:
Power Cleans felt strong, no issues. Would like to be stronger on the pullups. I have really let those go. Kipping pullups have gotten in the way. The back squat ladder was a disappointment today. I got into the bottom on the 6th rep and couldn't get out. My recovery after the fact was great. A lot better than it has been, I guess I was just tired from the front squats yesterday. Next week I will only squat on Monday or Tuesday to allow for sufficient recovery by Friday. Shoulders are pretty sore from the full ROM HSPU negs. yesterday, mostly in the upper tricep area. Knees were a little cranky today too.

Nutrition:
Mush of the same. Mostly Paleo. Had a bacon and egg breakfast with fresh cut fruit at OPH. Lunch and dinner were homemade. Had a glass of wine in the evening. Been loading up on Airborn and Zicam to fight what felt like the onset of sickness. Has become better by the end of the day.

Thursday, January 13, 2011

A1. 500m Row warmup
A2. modified CFWU x 3
-Samson Stretch :30
-10 Overhead Squats, 45#
-10 GHD Situps
-10 Back Extensions
-5 Full ROM HSPU negatives/5 Kipped HSPU from bottom
-10 CTB pullups

B. Front Squat 5-5-5-5-5
185-195-205-215-225[F5]

C. Bench Press 1-1-1-1
165-175-185-195*

Notes:
-Woke up with a bad sore throat this morning. Sleep was good though, 11 hrs. or so.
-Foot feels much better today. No notable soreness.
-No Caffeine today, so I've had a headache all day.
-Front Squats were strong today. Collapsed at the bottom on the last rep of 225.
*Have not done bench in a while. Couldn't make the 195, but I think it was due to the HSPU prior. After all the negatives my shoulders were tired.

Nutrition:
100% Paleo
7-9g fish oil, 2 tabs of Airborn, 1g Vit. C, 10,000 I.U. Vit. D, 1 tbsp chlorophyll, 3 tabs Zicam

Wednesday, January 12, 2011

REST DAY

-Started to get a sore throat later on during the day. Right foot was really hurting today as well. I found a knot on the inside of my right calf and worked on that for ~30:00. That seemed to help reduce the tension in the foot.

Tuesday, January 11, 2011

A1. M.E. Double Unders, 79

B. Power Snatch 1-1-1-1-1-1-1
135-145-145-155-165[F]-165[F]-165

C. One arm DB Rows, 2x max rep
-used a 70# KB, 15 reps each arm x 2

D. 10x20 yd sprints, walk to start

Notes:
Missed the first 165 snatch in the bottom, behind. The second I didn't get under. The 3rd was solid. 165 is my current PR on this movement.
Right shoulder, between the spine and blade has been bothering me lately. I have been rolling it out on a ball 2-3 times daily, but it still feels locked later. Everything else is good. Slight soreness in legs

Nutrition/Supplementation:
100% Paleo
1 tbsp. chlorophyll, 10,000 I.U. Vit D., 1g Vit. C, 8-10g fish oil

Monday, January 10, 2011

A1. Double Unders, 5-10-15...45-50
A2. CFWU x 3
-CTB pullups, and pushups instead of ring dips

B. Squat 2x10 @ 65% of 1 RM
:45 rest, 195#

C. Press 5x5
up to 120#

D. 20:00 Gymnastic skills work
-wall walks

E. M.E. Box Jump
49", current PR

Notes:
only had one miss on the DU's. Wall walks are surprisingly tough. They showed up on the main site the other day so I figured I'd play around with them.

Nutrition/Supplementation:
All Paleo meals, but I did have a Xyience energy drink in the afternoon.
10,000 I.U. Vit. D, 1g Vit. C, 1 tbsp. chlorophyll, 11-13g Fish oil***
***I looked at the fish oil I've been taking lately (HERE) and I underestimated the grams hugely. A serving size is 1 tsp. I have been taking about a tbsp. breakfast, lunch, and dinner. its 1.3g per tsp. = 4 g per tbsp.

Sunday, January 9, 2011

REST DAY

Notes:
Back is pretty tender today, and so are my shoulders. Overall feeling is pretty good.

Nutrition/Supplementation:
3-4g fish oil, 1g Vit. C, 10,000 I.U. Vit. D, 1 tbsp. chlorophyll

Saturday, January 8, 2011

A. "Tillman"

7 Rounds for time of:
7 Deadlifts, 275*
1 Gasser
15 Pullups
Rest :45

Time - 23:24

Notes:
*work originally called for 315 on the deadlift. I did that for the first 2 rounds, and decided that was too heavy. Hands hurt during the WOD, so pullups were tough.

Nutrition/Supplementation:
95% paleo today. Had some ranch dressing on a salad for dinner, and some bbq sauce with beef ribs.
-15g BCAA's, 1g Vit. C, 10,000 I.U. Vit. D, 1 tbsp. chlorophyll, 3-4g fish oil

Friday, January 7, 2011

A1. M.E. Double Unders, 103
A2. CFWU x 3
-butterfly, kipped, CTB kip for pullups

B. 20:00 Gymnastic skill work:
Skin-the-cats, levers

C. Jerk 1-1-1, from back
245[F]-245[F]-245[PR]

D. Squat Ladder 1-14, 155
-Same weight from Dec. 30 since failure.
-on the minute, will increase 10# next week

Notes:
-Missed the first jerk in the power position. This is currently too heavy to power jerk. Missed the second one in the split, slightly forward. Had full lockout of the arms, just was a little back in position. Made the third one solid and it felt light.
-The squat ladder was tough. Not as tough as last week. My legs felt tired today, probably due to the abundance of squatting this week and the last.
-Sleep is still sub-par. Been getting right around 6 hrs.

Nutrition/Supplementation
Mostly Paleo/Primal. Had 18 chicken wings for dinner that were probably fried in vegetable oil, although they may have been baked. The sauce probably wasn't too clean. 2 whiskey's on the rocks.
-15g BCAA's, 2g Vit. C, 10,000 I.U. Vit D., 2-3g fish oil, 1 tbsp. chlorophyll

Thursday, January 6, 2011

A1. 500m row warmup
A2. CFWU x 3
-sub ring rows for pullups and bar press for ring dips

B. "Jackie"

For time:
1000m row
50 thursters, 45#
30 Pullups

Time - 6:03[PR]
-Previous PR was 6:29 on 10/2

C. Front Squat 3-3-3-3-3
-increase weight each time
185-205-225-235-245[F2]-245[PR]

Notes:
Jackie was rough. Did the row right at 3:30 and the thrusters unbroken. Used the butterfly pullup and lost my grip at 26. It would have been sub 6 minutes had that not happened.
Rested ~30:00 then did the front squats. I missed the 2nd rep of the first set of 245 in the bottom. My back rounded too much and i couldn't get it back up. 2 solid PR's for the day.

Nutrition/Supplementation:
100% Paleo for the day.
15g BCAA's, ~3g fish oil, 1 tbsp. Chlorophyll, 10,000 I.U. Vit D, 1g Vit C.

Wednesday, January 5, 2011

REST DAY

-Played around with some KB snatches in the afternoon.

Notes:
100% Paleo today. Calves were still a little sore from Monday's massage. It is affecting my foot on the right side due to the tightness. It helps to stretch the calf and roll the foot temporarily. Back is tender from deadlifts as to be expected. Sleep has been poor the past few days, about 6 hrs. per night.

Supplementation:
1 tbsp. of chlorophyll, 10,000 I.U. Vit D., 1g Vit C. ~3-4g fish oil.

Tuesday, January 4, 2011

A1. Deadlift, 5RM
365[PR]
A2. Deadlift, Heavy single
405[PR]

B. Press 1x5
-sets across, 130#

C. 3x max rep chinups
10

D. 10 rounds of:
3 HPC, 75% of body weight, 155# (slightly higher than should be)
1 - 20 yd. short shuttle run
Rest :30
Time - 7:35

Notes:
Body Weight: 192 lbs.
Previous 1RM Deadlift was 390. 365 was 93% of that so I decided to try a single at 405 just for the hell of it. Went up pretty easy. It was probably 90-95% of a max effort. I expect ~420-430 the next time I do an actual max day. Press singles were 96% of my current max (135). That should go up next Total max to 140-145 or so, hopefully.

Nutrition:
90% Paleo, had some bbq at lunch with sauce and cole slaw that probably had some non-paleo ingredients in them.

Supplements:
15g BCAA's, 2-3g fish oil, 1g Vit C, 10,000 I.U. Vit D., 1 tbsp chlorophyll

Monday, January 3, 2011

AM:

Had a deep tissue massage today at 8am. All lower body work. My right calf has tightened up since. haven't decided if I am going to work out this afternoon or not. Will see how I feel then.

PM:

A. CFWU x 3
-Did only 5 reps on dips due to shoulder and peck soreness

B. Back Squat 5x5
255x5x5, was +5 from 12/
*current 5RM

C. 20 KB Swings, 2 pood
-on the minute for 5:00, 100 total swings

Notes:
I had decided that I do not warmup well enough so I will be trying out the CFWU for a bit. I was sore in my abs, shoulders, and pecks from the warmup yesterday. Legs are tired, but back squat felt strong, no hitches. Right calf is sore form massage. Everything else is good to go.

Nutrition:
100% paleo today.

Supplementation:
15g BCAA's (pre/peri/post WO), 1g Vit C, 10,000 I.U. Vit D, 1 tbsp chlorophyll, 4.5-5g fish oil

Sunday, January 2, 2011

A. CFWU x 3 rounds

B. 10:00 Gymnastics skill work
-HSPU, Handstand walks

C. Power Clean, 3RM
185-205-215-225[PR]

D. 5 rounds for time of:
200m run
7 Hang Power Cleans, 60% of 3RM - 135#

Time - 4:59

Notes:
Previous 3RM on PC was 215. Did a single for 225 last week. Felt strong today in the lifts and the metcon was good too. Did not slow down/hesitate at any point.

Nutrition:
Starting to get back on track with the diet...90%+ Paleo daily. Ate really well today minus some cheese that were on my eggs at a restaurant this morning. I did not feel like sending them back.

Saturday, January 1, 2011

REST DAY

-Recovered from New Years Eve. Lots of junk food today. Was lazy most of the day.

Friday, December 31, 2010

A. 20:00 mobility/warmup work

B. "Nancy"
5 rounds for time of:
400m run
15 OHS, 95#

Time - 13:06 [PR]

Notes:
Runs were tough today after the squat ladder yesterday. Still a PR by 1.5 minutes. OHS were strong, no breaks. Thats a first.