A1. Light mobility warmup
A2. Front squats, 30x2 pushups
B. For time:
10! Front Squats, 135
1 rope climb between each set
Time - 8:42
Notes:
Rope climbs got hard towards the end. My grip really started to go. No soreness today from yesterday which is great. Did good for recovery yesterday. NuSoma seemed to help with sleep. Need a few more nights to really tell.
PWO Nutrition:
1 can tuna w/ mustard (26P), 5g BCAA, 3g Glutamine, 2g MSM, 2g Fish oil, 1 tsp. spirulina
Thursday, March 24, 2011
Wednesday, March 23, 2011
Wednesday, March 23, 2011
A1. Mobility warmup
A2. light power snatches w/ some DU's
B. CF Sectionals WOD #1, attempt 2
AMRAP in 10:00 of:
30 Double unders
15 Ground to Overhead, 75#
Total = 7 rds., 6 Double Unders, 321 points (+12 from previous)
Notes:
Going to retest this one one last time on Saturday. I know I can get 345-350 points (7 +30 +5)
Forearms really got burned on this one today. Spent a lot of time stretching and rolling out afterward to try to avoid the same soreness that I had after the first time.
Nutrition:
PWO - 1 scoop SFHPW, 5g BCAAs, 2g Glutamine, 2g MSM, 2g Fish oil
-Balanced meal 1 hour later.
A2. light power snatches w/ some DU's
B. CF Sectionals WOD #1, attempt 2
AMRAP in 10:00 of:
30 Double unders
15 Ground to Overhead, 75#
Total = 7 rds., 6 Double Unders, 321 points (+12 from previous)
Notes:
Going to retest this one one last time on Saturday. I know I can get 345-350 points (7 +30 +5)
Forearms really got burned on this one today. Spent a lot of time stretching and rolling out afterward to try to avoid the same soreness that I had after the first time.
Nutrition:
PWO - 1 scoop SFHPW, 5g BCAAs, 2g Glutamine, 2g MSM, 2g Fish oil
-Balanced meal 1 hour later.
Tuesday, March 22, 2011
Tuesday, March 22, 2011
5:25 AM:
A. 10:00 easy row for distance
2193m
Notes:
Decided on this early because I slept like garbage last night. Going to put of the Sectionals WOD until tomorrow in hopes I can get some quality sleep tonight. Really tired this morning.
A. 10:00 easy row for distance
2193m
Notes:
Decided on this early because I slept like garbage last night. Going to put of the Sectionals WOD until tomorrow in hopes I can get some quality sleep tonight. Really tired this morning.
Monday, March 21, 2011
Monday, March 21, 2011
Active Rest Day
A. 10:00 HSPU pratice
B. 500m Row, easy - 1:46.7
C. 100 Unbroken DU's
-made 1st try
Notes:
Just wanted to break a sweat and move around. I'm going to redo the CF Sectionals WOD tomorrow.
A. 10:00 HSPU pratice
B. 500m Row, easy - 1:46.7
C. 100 Unbroken DU's
-made 1st try
Notes:
Just wanted to break a sweat and move around. I'm going to redo the CF Sectionals WOD tomorrow.
Sunday, March 20, 2011
Sunday, March 20, 2011
A. 500m row warmup
B. Deadlift, 5x1
+5 from last Monday = 340
C. 3 rounds for time of:
5 Power cleans, 185#
10 Box Jumps, 30"
Time - 4:30
Notes:
Deadlift form was good. The weight felt heavy but I'm a bit tired today from yesterday. Power cleans were solid. Box jumps were done in singles. I couldn't rebound from that height.
Nutrition:
100% Paleo
10g BCAAs, 4g glutamine, 3g MSM, 3g Vit. C, 500mg acetyl carntine, adrenal complex
B. Deadlift, 5x1
+5 from last Monday = 340
C. 3 rounds for time of:
5 Power cleans, 185#
10 Box Jumps, 30"
Time - 4:30
Notes:
Deadlift form was good. The weight felt heavy but I'm a bit tired today from yesterday. Power cleans were solid. Box jumps were done in singles. I couldn't rebound from that height.
Nutrition:
100% Paleo
10g BCAAs, 4g glutamine, 3g MSM, 3g Vit. C, 500mg acetyl carntine, adrenal complex
Saturday, March 19, 2011
A. Jog to park
B. 4 rounds not for time of:
25 Pushups
8 pullups
~400m run
C. 10:00 HS walk work
D. 15:00 walk in the sun
Notes:
Calves are still pretty sore from Thursday. Little soreness in traps as well. Just wanted to move a bit today and get some natural light.
B. 4 rounds not for time of:
25 Pushups
8 pullups
~400m run
C. 10:00 HS walk work
D. 15:00 walk in the sun
Notes:
Calves are still pretty sore from Thursday. Little soreness in traps as well. Just wanted to move a bit today and get some natural light.
Thursday, March 17, 2011
Thursday, March 17, 2011
A. Light warmup
B. CF Sectionals WOD #1
AMRAP in 10:00 of:
30 Double Unders
15 Power Snatch, 75#
Total Rounds = 6 + 30 DU's + 9 PS
=309 total reps
C. 1 mile cool down jog
Notes:
Moved really good through the first 5 minutes then started struggling. Was at just over 4 rounds by the 5 min mark.
Nutrition
10g BCAAs, 3g glutamine, 2xadrenal complex, 500mg acetyl carnitine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, 3g Vit. C,
B. CF Sectionals WOD #1
AMRAP in 10:00 of:
30 Double Unders
15 Power Snatch, 75#
Total Rounds = 6 + 30 DU's + 9 PS
=309 total reps
C. 1 mile cool down jog
Notes:
Moved really good through the first 5 minutes then started struggling. Was at just over 4 rounds by the 5 min mark.
Nutrition
10g BCAAs, 3g glutamine, 2xadrenal complex, 500mg acetyl carnitine, 2g MSM, 4g Fish oil, 1 tsp. spirulina, 3g Vit. C,
Wednesday, March 16, 2011
REST DAY
*I did one round of the posted CF Sectional workout #1
30 Double Unders
15 Power Snatch, 75#
Time - :52
I am going to do this Thursday afternoon. I think I can get 6.5-7.5 rounds in. Total rounds to beat I believe is about 8.
*I did one round of the posted CF Sectional workout #1
30 Double Unders
15 Power Snatch, 75#
Time - :52
I am going to do this Thursday afternoon. I think I can get 6.5-7.5 rounds in. Total rounds to beat I believe is about 8.
Monday, March 14, 2011
Monday, March, 14, 2011
A. Light warmup
B. Back Squat, 3RM
worked up to 275, 300[PR]
C. Press 3x3
+5 from previous week, 125
D. Deadlift, 5x1
335*
E. Grace
Time - 2:51
Notes:
-Squats felt good today. Probably could have gone to 5 reps but my goal was 3 reps at 300 so that's where I stood. Press felt a little better today.
-*Was supposed to do 370# on DL's today but decided to improve form and back function so I have moved the weight down to manageable (335) and will work back up. It felt heavy but the movement was solid with no form degradation.
-Didn't originally have "Grace" on the schedule but was pushed into it so there it is. Shouldn't have given in. My quads gave out after 16 reps and the last 14 reps were tough. The very last 5 were excruciating.
Nutrition:
3g Vit. C, 4g Fish oil, adrenal complex, 10g BCAAs, 6g glutamine, 2g MSM, 500mg Acetyl Carnitine, ZMA at bedtime
B. Back Squat, 3RM
worked up to 275, 300[PR]
C. Press 3x3
+5 from previous week, 125
D. Deadlift, 5x1
335*
E. Grace
Time - 2:51
Notes:
-Squats felt good today. Probably could have gone to 5 reps but my goal was 3 reps at 300 so that's where I stood. Press felt a little better today.
-*Was supposed to do 370# on DL's today but decided to improve form and back function so I have moved the weight down to manageable (335) and will work back up. It felt heavy but the movement was solid with no form degradation.
-Didn't originally have "Grace" on the schedule but was pushed into it so there it is. Shouldn't have given in. My quads gave out after 16 reps and the last 14 reps were tough. The very last 5 were excruciating.
Nutrition:
3g Vit. C, 4g Fish oil, adrenal complex, 10g BCAAs, 6g glutamine, 2g MSM, 500mg Acetyl Carnitine, ZMA at bedtime
Sunday, March 13, 2011
A. Light warmup
B. 500m row TT
-1:26.5
Notes:
-Missed a PR by .4 seconds. Still chasing after that sub 1:26.0 row.
B. 500m row TT
-1:26.5
Notes:
-Missed a PR by .4 seconds. Still chasing after that sub 1:26.0 row.
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