9:30am
A. Back Squat 5x5
+10 from 2/23 - 275[PR]
Notes:
New 5RM on Squats even though it was a sets across setup. Felt pretty good. Last 2 sets got tough.
Nutrition:
6g fish oil, PWO whey 25g, 10,000 I.U. Vit. D, ZMA
100% Paleo foods (minus GF whey), no fruit, no caffeine
Monday, February 28, 2011
Saturday, February 26, 2011
A. "Fran"
21-15-9
Thrusters, 95#
Pullups
Time - 3:20[PR]*
Notes:
*Fran went ok. All thrusters were unbroken but I shut down on the last set of pullups and had to do them in sets of 3. Used the butterfly, and the past week of bad food and drinking is what set me back. I hit the 9 set of thrusters at 2:18, so i think next time I can finally get it under 3:00.
Nutrition:
PWO grass fed whey, 25g, ~6g fish oil, not great food, some beer.
21-15-9
Thrusters, 95#
Pullups
Time - 3:20[PR]*
Notes:
*Fran went ok. All thrusters were unbroken but I shut down on the last set of pullups and had to do them in sets of 3. Used the butterfly, and the past week of bad food and drinking is what set me back. I hit the 9 set of thrusters at 2:18, so i think next time I can finally get it under 3:00.
Nutrition:
PWO grass fed whey, 25g, ~6g fish oil, not great food, some beer.
Friday, February 25, 2011
A. Deadlift, 5x1
worked up to 365 and wasn't feeling it so I pulled 1 and quit.
B. 10!
Sledge Strikes, each arm
Pullups, deadhang
Time - 7:--
Notes:
Deadlifts sucked probably due to all the driving, sleeping in soft beds, and lack of sleep for the past week.
Nutrition:
Still garbage.
worked up to 365 and wasn't feeling it so I pulled 1 and quit.
B. 10!
Sledge Strikes, each arm
Pullups, deadhang
Time - 7:--
Notes:
Deadlifts sucked probably due to all the driving, sleeping in soft beds, and lack of sleep for the past week.
Nutrition:
Still garbage.
Wednesday, February 23, 2011
*Vacation, Wine Counry
-Wine Country CrossFit, 9:00am
A. Back Squat 5x3
-used 265 [PR, 5RM]
B. For time:
50 Ball Slams, 35#
50 Double Unders
*5 burpees for every miss on DU's - 35 total
Time - 6:--
Notes:
Squats felt solid. Ball slams were tough and my double unders sucked. I blame it on not having a good rope. They never give me trouble.
Nutrition:
All garbage, lots of wine and beer.
-Wine Country CrossFit, 9:00am
A. Back Squat 5x3
-used 265 [PR, 5RM]
B. For time:
50 Ball Slams, 35#
50 Double Unders
*5 burpees for every miss on DU's - 35 total
Time - 6:--
Notes:
Squats felt solid. Ball slams were tough and my double unders sucked. I blame it on not having a good rope. They never give me trouble.
Nutrition:
All garbage, lots of wine and beer.
Tuesday, February 22, 2011
*Vacation, Wine Country
-Petaluma CrossFit, CA
"Jackie"
1000m Row
50 thrusters
30 Pullups
Time - 6:52
*Took this workout easy and felt surprisingly good afterward. Thrusters were really easy. Had to break the pullups, used kip, due to the fact that the gym was < 40 degrees.
Nutrition:
whatever, whenever, wherever
-Petaluma CrossFit, CA
"Jackie"
1000m Row
50 thrusters
30 Pullups
Time - 6:52
*Took this workout easy and felt surprisingly good afterward. Thrusters were really easy. Had to break the pullups, used kip, due to the fact that the gym was < 40 degrees.
Nutrition:
whatever, whenever, wherever
Saturday, February 19, 2011
*Vacation, Wine Country (Nor Cal)
A. 5 Rounds not for time:
20 squats
20 squat thrusts
20 pushups
B. :20 on, :10 off, x 8 rounds
-used treadmill
*First 4 rounds were on 12 incline and 10 speed
**Last 4 rounds were on 12 incline and 9 speed
-Tabata's was a tough workout. Haven't done that one in a while. Took about an hour to recover.
Nutrition:
Whatever, wherever, whenever.
A. 5 Rounds not for time:
20 squats
20 squat thrusts
20 pushups
B. :20 on, :10 off, x 8 rounds
-used treadmill
*First 4 rounds were on 12 incline and 10 speed
**Last 4 rounds were on 12 incline and 9 speed
-Tabata's was a tough workout. Haven't done that one in a while. Took about an hour to recover.
Nutrition:
Whatever, wherever, whenever.
Thursday, February 17, 2011
A. Press, 85%x5x5
115, Rest 3:00
B. Power Clean, 3x5
+5 from 2/4, 210#
C. 20 thrusters, 95#
20 SDHP, 95#
20 Push Press, 95#
-4 Burpees at the top of each minute
*Had to do burpees twice
115, Rest 3:00
B. Power Clean, 3x5
+5 from 2/4, 210#
C. 20 thrusters, 95#
20 SDHP, 95#
20 Push Press, 95#
-4 Burpees at the top of each minute
*Had to do burpees twice
Tuesday, February 15, 2011
Wednesday, February 16, 2011
9:30AM:
A1. Back Squat, Heavy Double
worked up to 300[PR]
A2. Back Squat, 85%x5x5
-255#, rested 5:00 between sets
Notes:
Solid training day. Knee is recovering. Current 5RM is 255. Back was slightly sore today, and tightened up a bit after squats
Nutrition:
Fasted until PWO. BW = 184 pre workout
PWO - Whey protein, 24g P, 30:00 after, fish oil
Lunch - Shrimp, chicken, beef fajitas, (~8oz. meat) sauteed veggies, a few chips, fish oil
Snack - whey protein, 24g P, fish oil
Dinner -
A1. Back Squat, Heavy Double
worked up to 300[PR]
A2. Back Squat, 85%x5x5
-255#, rested 5:00 between sets
Notes:
Solid training day. Knee is recovering. Current 5RM is 255. Back was slightly sore today, and tightened up a bit after squats
Nutrition:
Fasted until PWO. BW = 184 pre workout
PWO - Whey protein, 24g P, 30:00 after, fish oil
Lunch - Shrimp, chicken, beef fajitas, (~8oz. meat) sauteed veggies, a few chips, fish oil
Snack - whey protein, 24g P, fish oil
Dinner -
Tuesday, February 15, 2011
A. Jerk 75%x2x5
-185#
B. Snatch Shrugs 4-4-4-4-4
185-195-205-215-225
C. 3 x max rep chinups
11-10-10
D. 6 x 100m Sprints, walk to start
-total work = 1:18
Notes:
Bodyweight = 186.5
Solid day. no real soreness anywhere. Sprints felt really slow today. Was supposed to do 10 but cut it at 6. BW is down a bit this week.
Nutrition:
Breakfast - ~8oz. pulled pork, fish oil, decaf coffee
Lunch - ~10-12oz. pulled pork, steamed veggies, coconut butter, olive oil, So Delicious bar
Dinner (PWO) - ~8oz. pulled pork, raw carrots & bell pepper, fish oil, 2 coconut macaroons
12g BCAA's (ran out), 10,000 I.U. Vit. D, 5-6g fish oil, ZMA
-185#
B. Snatch Shrugs 4-4-4-4-4
185-195-205-215-225
C. 3 x max rep chinups
11-10-10
D. 6 x 100m Sprints, walk to start
-total work = 1:18
Notes:
Bodyweight = 186.5
Solid day. no real soreness anywhere. Sprints felt really slow today. Was supposed to do 10 but cut it at 6. BW is down a bit this week.
Nutrition:
Breakfast - ~8oz. pulled pork, fish oil, decaf coffee
Lunch - ~10-12oz. pulled pork, steamed veggies, coconut butter, olive oil, So Delicious bar
Dinner (PWO) - ~8oz. pulled pork, raw carrots & bell pepper, fish oil, 2 coconut macaroons
12g BCAA's (ran out), 10,000 I.U. Vit. D, 5-6g fish oil, ZMA
Monday, February 14, 2011
Monday, February 14, 2011
A. General Warmup
-light back squats
B. Back Squat, up to 100% of 1RM
245-255-265-275-300
*used a 12" box
C. Press, 1RM
140[F]-136[PR]-137.5[F]
D. Deadlift, 1RM
225-315-365-415[PR]-425[PR]
E. EMOM for 10:00
2 MU's
2 HSPU
*alternating, 10 of each movement
**Missed 1 Muscle up on the last set.
Notes:
Knee felt good today to the 12" box depth. Definitely stronger not at full range. I am still below parallel though. Another couple weeks and I will go for a 1 RM. Press is still shitty and thats all I'm gonna say about that. It's a PR though...Deadlift felt strong. The hardest part was getting the weight off the ground. 20 pound PR. Muscle-ups are getting better and so are HSPU's. All in all a good day of training.
Nutrition:
Breakfast: 4 strips bacon, 3 fried eggs, 1/2 apple, fish oil
Lunch: Jason's Deli salad bar, olive oil/vinegar dressing, 5oz. chicken, 3 HB eggs, fish oil
Dinner:
-18g BCAA's, 5-6g fish oil, ZMA
-light back squats
B. Back Squat, up to 100% of 1RM
245-255-265-275-300
*used a 12" box
C. Press, 1RM
140[F]-136[PR]-137.5[F]
D. Deadlift, 1RM
225-315-365-415[PR]-425[PR]
E. EMOM for 10:00
2 MU's
2 HSPU
*alternating, 10 of each movement
**Missed 1 Muscle up on the last set.
Notes:
Knee felt good today to the 12" box depth. Definitely stronger not at full range. I am still below parallel though. Another couple weeks and I will go for a 1 RM. Press is still shitty and thats all I'm gonna say about that. It's a PR though...Deadlift felt strong. The hardest part was getting the weight off the ground. 20 pound PR. Muscle-ups are getting better and so are HSPU's. All in all a good day of training.
Nutrition:
Breakfast: 4 strips bacon, 3 fried eggs, 1/2 apple, fish oil
Lunch: Jason's Deli salad bar, olive oil/vinegar dressing, 5oz. chicken, 3 HB eggs, fish oil
Dinner:
-18g BCAA's, 5-6g fish oil, ZMA
Sunday, February 13, 2011
Sunday, February 13, 2011
REST DAY
-Calves are pretty sore today. Knee feels fine. I iced both my knees and calves later in the afternoon yesterday.
-Calves are pretty sore today. Knee feels fine. I iced both my knees and calves later in the afternoon yesterday.
Saturday, February 12, 2011
Saturday, February 12, 2011
A1. General warmup
A2. Light sprints 80-90% effort up to 50 yds.
B. 5k TT
Time - 21:38, non PR
*7th in my age group, 24th overall
C. CFE Recovery
GHD Situps - 15x3
GHD hip ext - 15x3
KB Swings, 35,45,53# - 15x3
Press - 45x15x3
Pullups, variations - 15x3
D. TP Therapy on calves and quads
Notes:
Previous PR on 5k was 20:59 on 4/3/10. Today's course was harder than the previous due to rolling hills. Still happy with that finish considering I haven't touched a 5k since last year, or any runs over 2 miles.
Nutrition:
Pre run ~2 hrs. was 2-3 tbsp coconut butter and fish oil. Decaf coffee and electrolytes ~ 1 hr. out. PWO = electrolytes and coffee and Kind bar, 12g BCAA's during/after recovery work.
A2. Light sprints 80-90% effort up to 50 yds.
B. 5k TT
Time - 21:38, non PR
*7th in my age group, 24th overall
C. CFE Recovery
GHD Situps - 15x3
GHD hip ext - 15x3
KB Swings, 35,45,53# - 15x3
Press - 45x15x3
Pullups, variations - 15x3
D. TP Therapy on calves and quads
Notes:
Previous PR on 5k was 20:59 on 4/3/10. Today's course was harder than the previous due to rolling hills. Still happy with that finish considering I haven't touched a 5k since last year, or any runs over 2 miles.
Nutrition:
Pre run ~2 hrs. was 2-3 tbsp coconut butter and fish oil. Decaf coffee and electrolytes ~ 1 hr. out. PWO = electrolytes and coffee and Kind bar, 12g BCAA's during/after recovery work.
Friday, February 11, 2011
REST DAY
-Solid nutrition day. Resting up for a 5k TT tomorrow. Got some soreness in my lats and intercostal muscles.
-Solid nutrition day. Resting up for a 5k TT tomorrow. Got some soreness in my lats and intercostal muscles.
Thursday, February 10, 2011
Thursday 2/10/11
A1. Foam roll A2. 500m row, 80% effort
A3. Workout prep
-light KB swings, Light Power cleans, 12" & 20" Box Jumps
B. "Wittman"
A3. Workout prep
-light KB swings, Light Power cleans, 12" & 20" Box Jumps
B. "Wittman"
Seven rounds for time of:
15 KB Swings, 1.5 pood
15 Power cleans, 95#
15 Box jumps, 24" box
Time - 16:58
C. 2 Consecutive Muscle-ups OTM, 10:00
*A miss = 5 Burpees
missed 9 of 20 = 45 Burpees
D. 45 Burpees for time
Time - 1:48
Notes:
Quads are pretty sore today. Knees are doing good. Foam rolled for 10+ minutes early this morning and did some arm stretches on the green band. Workout was a lot tougher than I thought it would be. Lower back took a pounding. Really need to work on box jumps in a fatigued state.Tomorrow will be an active rest day and I'm going to try to swim. 5k on Saturday.
Nutrition:
18g BCAA's, 9-10g fish oil, 10,000 I.U. Vit. D, ZMA
*No caffeinated coffee today
Breakfast - 2 grassfed hotdogs, spring mix lettuce, 1/2 apple, fish oil
Lunch - BBQ: 7-8oz. pulled pork, cole slaw, tomato/cucumber/onion salad, iced tea, fish oil
Dinner - ~8-10oz. chicken thigh, Salad with mushrooms/carrots/olive oil/vinegar, 1 cup tomato soup, fish oil (done by 5:30pm)
Wednesday, February 9, 2011
A1. General warmup
A2. Tabata Row, easy - 942m total
B. Push Press from behind neck 3-3-3-3-2-1, 2:00 rest
165-175-185[f3]-185-195[F2]-205[F]-205(jerk)
*Walked 20m after 205 jerk
C. Death by 20m
-12 rounds + 12 20's
Notes:
Decent day of training. Presses got difficult towards the end. Quads were a little sore from Karen the day before. Had a small effect during the 20m ladder.
Nutrition:
18g BCAA's, 8-9g fish oil, 10,000 I.U. Vit. D, ZMA
PWO meal 30:00 after, no more food after 5:30pm
A2. Tabata Row, easy - 942m total
B. Push Press from behind neck 3-3-3-3-2-1, 2:00 rest
165-175-185[f3]-185-195[F2]-205[F]-205(jerk)
*Walked 20m after 205 jerk
C. Death by 20m
-12 rounds + 12 20's
Notes:
Decent day of training. Presses got difficult towards the end. Quads were a little sore from Karen the day before. Had a small effect during the 20m ladder.
Nutrition:
18g BCAA's, 8-9g fish oil, 10,000 I.U. Vit. D, ZMA
PWO meal 30:00 after, no more food after 5:30pm
Tuesday, February 8, 2011
Tuesday, February 8, 2011
A. General warmup & mobility
B. "Karen"
150 Wall Ball shots, for time - 20#
Time - 6:34 [PR]
*last recorded time was 8:51 on 3/29/10
Notes:
This workout sucks. Got 60 straight, then started breaking. Knee feels good today. No pain in the squats, but had some fatigue. Definitely weaker.
Nutrition:
6g BCAA's PWO followed by a huge salad with chicken and olive oil vinaigrette.
Vit. D 10,000 I.U., 8-9g fish oil
B. "Karen"
150 Wall Ball shots, for time - 20#
Time - 6:34 [PR]
*last recorded time was 8:51 on 3/29/10
Notes:
This workout sucks. Got 60 straight, then started breaking. Knee feels good today. No pain in the squats, but had some fatigue. Definitely weaker.
Nutrition:
6g BCAA's PWO followed by a huge salad with chicken and olive oil vinaigrette.
Vit. D 10,000 I.U., 8-9g fish oil
Monday, February 7, 2011
A1. 10:00 TP Therapy
A2. general warmup
-also did 10:00 HSPU practice
B. Front Squat 2-2-2-2-2
185-195-205-215-225
C. Box Jump 2x5 @ 90% max
-used 45"
D. 8 rounds of:
20yd-40yd-20yd shuttle
rest :45
*3 cone setup
Notes:
Used a 12" Box to squat to. Knee is still tight in the very bottom but felt good today. Just used the box for a depth guide, touching lightly in the bottom. Box Jumps were tough. My knee is noticeably weaker and it was a struggle to get max acceleration on the jumps.
Nutrition:
18g BCAA's, 7-9g fish oil, Vit. D, ZMA
A2. general warmup
-also did 10:00 HSPU practice
B. Front Squat 2-2-2-2-2
185-195-205-215-225
C. Box Jump 2x5 @ 90% max
-used 45"
D. 8 rounds of:
20yd-40yd-20yd shuttle
rest :45
*3 cone setup
Notes:
Used a 12" Box to squat to. Knee is still tight in the very bottom but felt good today. Just used the box for a depth guide, touching lightly in the bottom. Box Jumps were tough. My knee is noticeably weaker and it was a struggle to get max acceleration on the jumps.
Nutrition:
18g BCAA's, 7-9g fish oil, Vit. D, ZMA
Sunday, February 6, 2011
A1. 1 mile run easy
A2. 10-8-6-4-2
Deadhang pullups
Pushups (explosive variations)
GHD Situps
Squats
B. 2 Push Press, EMOM for 15:00
-155#
C. 3:00 of box jumps from top of bax
-worked on ground reaction - 38 total
D. Shock drills, 12" boxes
10 on each leg
E. 10:00 consecutive MU work
Notes:
Sore in hamstrings and adductors from yesterday. Everything else is good to go.
20g BCAA's
A2. 10-8-6-4-2
Deadhang pullups
Pushups (explosive variations)
GHD Situps
Squats
B. 2 Push Press, EMOM for 15:00
-155#
C. 3:00 of box jumps from top of bax
-worked on ground reaction - 38 total
D. Shock drills, 12" boxes
10 on each leg
E. 10:00 consecutive MU work
Notes:
Sore in hamstrings and adductors from yesterday. Everything else is good to go.
20g BCAA's
Saturday, February 5, 2011
CFE workshop
-8 x 100m sprints (4 in morning, 4 in afternoon)
*ranged from 80%-100% effort
Afternoon WOD:
100m sprint every :30 x 16
= 1 mile
-8 x 100m sprints (4 in morning, 4 in afternoon)
*ranged from 80%-100% effort
Afternoon WOD:
100m sprint every :30 x 16
= 1 mile
Friday, February 4, 2011
A1. TP Therapy, 10:00
A2. 500m row, 90% effort
A3. general warmup
B1. Power Clean, Heavy single
185x3-205x3-225-230
B2. Power Clean, 90%x3x3
-use heavy single weight - 205
C. Clean Pulls 280x4x5
-was +5 from 12/30/10
D1. 3x max rep chinups
11-11-8
D2. 10x2 pullups, kipping
A2. 500m row, 90% effort
A3. general warmup
B1. Power Clean, Heavy single
185x3-205x3-225-230
B2. Power Clean, 90%x3x3
-use heavy single weight - 205
C. Clean Pulls 280x4x5
-was +5 from 12/30/10
D1. 3x max rep chinups
11-11-8
D2. 10x2 pullups, kipping
Thursday, February 3, 2011
Thursday, February 3, 2011
A1. TP Therapy, 10:00
A2. 500m row - 300m easy / 200m hard
A3. general warmup/bear complex
B. Back Squat 2x10@70% OTM
-used 210# and a 12" box w/ 25# bumper ~13"
C. Rack Jerk 85%x1x2, 90%x1x3
210x1x2
225x1x3
D. 4 rounds for time of:
10 Power Cleans, 135#
50 Double Unders
Time -5:47
E. 10 x HSPU - kipped
Notes:
Knee is feeling much better though is noticeably weaker. Still used a box to squat to due to the discomfort at full depth. Jerks were solid. Conditioning workout was rough. The DU's were tough and my shoulders were on fire.
Nutrition:
All Paleo.
18g BCAA's, 3-5g fish oil, Airborn, ZMA,
A2. 500m row - 300m easy / 200m hard
A3. general warmup/bear complex
B. Back Squat 2x10@70% OTM
-used 210# and a 12" box w/ 25# bumper ~13"
C. Rack Jerk 85%x1x2, 90%x1x3
210x1x2
225x1x3
D. 4 rounds for time of:
10 Power Cleans, 135#
50 Double Unders
Time -5:47
E. 10 x HSPU - kipped
Notes:
Knee is feeling much better though is noticeably weaker. Still used a box to squat to due to the discomfort at full depth. Jerks were solid. Conditioning workout was rough. The DU's were tough and my shoulders were on fire.
Nutrition:
All Paleo.
18g BCAA's, 3-5g fish oil, Airborn, ZMA,
Tuesday, February 1, 2011
AM:
A. Quick warmup
B. 5 rounds for time of:
7 Power Snatch, 115
10 Ring Dips
Time - 4:59
PM:
A1. 10:00 TP Therapy
A2. 500m row/general warmup
B1. Power Snatch, Heavy single
135-145-150-155-160-165[F]
B2. Power Snatch 135x3x4
C. Snatch Pulls 110%x4x2 - 205#
Notes:
Good day of training. Traps were sore due to the HPC's the day before. Ring dips got tough after the 2nd round. Could've made 165 on the PS, but felt it a bit in my knee and bailed. The sets of 3 at 135 felt strong. Pulls were heavy and my grip was shot by this point.
A. Quick warmup
B. 5 rounds for time of:
7 Power Snatch, 115
10 Ring Dips
Time - 4:59
PM:
A1. 10:00 TP Therapy
A2. 500m row/general warmup
B1. Power Snatch, Heavy single
135-145-150-155-160-165[F]
B2. Power Snatch 135x3x4
C. Snatch Pulls 110%x4x2 - 205#
Notes:
Good day of training. Traps were sore due to the HPC's the day before. Ring dips got tough after the 2nd round. Could've made 165 on the PS, but felt it a bit in my knee and bailed. The sets of 3 at 135 felt strong. Pulls were heavy and my grip was shot by this point.
Subscribe to:
Posts (Atom)