Today was really nice out so I did the Crossfit Endurance WOD today and also went rock climbing. Rock climbing always smokes my hands and forearms which I don't mind. I'm really enjoying the climbing thinking about getting serious about it which will be a nice switch from being in the gym all the time. And the fact that its summer and I'll be going kayaking, and hiking all the time and I'm looking forward to it.
WORKOUT
2 X Intervals
2 x 12mins as fast as possible with 2 minute recovery in between.
Personal
Weight: 185lbs
Hours of Sleep: 8
NOTE: Feeling great except my grip which is shot from rock climbing but other than that I feel good. Have an athletic training conference tomorrow but I hope I'll be able to get outside and run again tomorrow because its suppose to be another gorgeous day. But Until then, Cheers!
Saturday, April 30, 2011
Friday, April 29, 2011
Back At It
Feeling welled rested after my complete day off and was ready to get back at it. I have 1 week until my first Crossfit Competition so we'll soon see how i fair against some of the best Crossfitters around theses parts.
WORKOUT
Clean Pulls 3x2 @265lbs
Clean Halting Dead-lifts - 3x3 @265lbs, 3x3@285lbs
Strict Chins: 25 total
Weighted Glute Bridge: 2x20@95lbs(Video)
Abs: 75reps
Handstand walking - 10minutes
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: The clean halting dead-lifts are when you bring the bar mid thigh and pause, lower weight down 1" off the ground and back to mid thigh... 3rd rep exploded upward into clean pull. Strict chins were broken up and done with various grips. The strict pull-ups seem hard now that I've been doing kipping pull-ups lately. Need to work on this. Abs were a variety of different exercises all at once. Tomorrow I have an off day from work so I think I'm gunna go rock climbing again then maybe a long run outside depending on the weather. But until then, Cheers!
WORKOUT
Clean Pulls 3x2 @265lbs
Clean Halting Dead-lifts - 3x3 @265lbs, 3x3@285lbs
Strict Chins: 25 total
Weighted Glute Bridge: 2x20@95lbs(Video)
Abs: 75reps
Handstand walking - 10minutes
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: The clean halting dead-lifts are when you bring the bar mid thigh and pause, lower weight down 1" off the ground and back to mid thigh... 3rd rep exploded upward into clean pull. Strict chins were broken up and done with various grips. The strict pull-ups seem hard now that I've been doing kipping pull-ups lately. Need to work on this. Abs were a variety of different exercises all at once. Tomorrow I have an off day from work so I think I'm gunna go rock climbing again then maybe a long run outside depending on the weather. But until then, Cheers!
Thursday, April 28, 2011
Well Desired Rest
Rested today been going at it pretty hard the last couple of days.
Personal
Weight: 182lbs
Hours of Sleep:8.5
NOTE: I seem to not be able to cut any weight yet sticking around 182-185lbs. I feel if I lose a couple of pounds that would make my body weight exercises easier which will allow me to increase my speed and reps. But getting in 2 workouts tomorrow which should be fun. Then off to Philly to see some really fast runners run a Penn Relays. I have some athletes running in the relays so we will see how they do. But until then, Cheers!
Personal
Weight: 182lbs
Hours of Sleep:8.5
NOTE: I seem to not be able to cut any weight yet sticking around 182-185lbs. I feel if I lose a couple of pounds that would make my body weight exercises easier which will allow me to increase my speed and reps. But getting in 2 workouts tomorrow which should be fun. Then off to Philly to see some really fast runners run a Penn Relays. I have some athletes running in the relays so we will see how they do. But until then, Cheers!
Wednesday, April 27, 2011
Thrusters and C2B pull-ups
Did the Crossfit main site workout today with some gymnastic work.
WORKOUT
50 sit-ups to pancake split
50 sit-ups to pike
AMRAP in 7 mins
100lbs thrusters - 3reps, 6, 9, 12, 15, 18, 21, etc
Chest to Bar Pull-ups 3reps, 6, 9, 12, 15, 18, 21, etc
15reps +5 thrusters i- 7 minutes
21 reps - 14.21
Personal
Weight: 182
Hours of Sleep: 8.5
NOTE: Felt OK during the workout. Tonight I felt really sluggish and tired even though I got more sleep last night compared to the previous weeks worth. Might be some signs of overtraining or just nutritional concern but hopefully it would effect me for too long tomorrow is just an endurance day with some gymnastic work but I'll let you know how I feel tomorrow. Until then, Cheers!
WORKOUT
50 sit-ups to pancake split
50 sit-ups to pike
AMRAP in 7 mins
100lbs thrusters - 3reps, 6, 9, 12, 15, 18, 21, etc
Chest to Bar Pull-ups 3reps, 6, 9, 12, 15, 18, 21, etc
15reps +5 thrusters i- 7 minutes
21 reps - 14.21
Personal
Weight: 182
Hours of Sleep: 8.5
NOTE: Felt OK during the workout. Tonight I felt really sluggish and tired even though I got more sleep last night compared to the previous weeks worth. Might be some signs of overtraining or just nutritional concern but hopefully it would effect me for too long tomorrow is just an endurance day with some gymnastic work but I'll let you know how I feel tomorrow. Until then, Cheers!
Tuesday, April 26, 2011
Long Day
Plan was to do a strength workout in the morning and an endurance workout in the afternoon after work. But work went way longer than planned and I was feeling really tired, so I didn't do the afternoon endurance workout. So here's the workout
WORKOUT
Gymnastic Work - 15mins
-Tripod Tuck Up to headstand - 5 mins
- Tripod Straddle Up to Headstand - 5 mins
- Tripod Pike Up to Headstand - 5 mins
Warm-up
- Backward sprint sled pulls - 10trips x 25ft x 45lbs
- Side Lunge sled Pull - 6 trips x 25ft x 45lbs
Strength
-Low Box Squat with Bands (Strong band) - 10x2 - 225x1, 235x1, 245x5, 255x2
- Speed Dead-lifts with bands (strong mini) - 10x1 x 275lbs
Personal
Weight: 182Lbs
Hours of Sleep: 7
NOTE: Felt good during the strength workout definitely liked doing the sled work before the squat. thought it warmed me up better than my normal dynamic warm-up. Have been doing some reading and found out that I should be doing the Burgener warm-up as part as my warm up. But tomorrow looks likes a metcon day and some gymnastic work. But until then, Cheers!
WORKOUT
Gymnastic Work - 15mins
-Tripod Tuck Up to headstand - 5 mins
- Tripod Straddle Up to Headstand - 5 mins
- Tripod Pike Up to Headstand - 5 mins
Warm-up
- Backward sprint sled pulls - 10trips x 25ft x 45lbs
- Side Lunge sled Pull - 6 trips x 25ft x 45lbs
Strength
-Low Box Squat with Bands (Strong band) - 10x2 - 225x1, 235x1, 245x5, 255x2
- Speed Dead-lifts with bands (strong mini) - 10x1 x 275lbs
Personal
Weight: 182Lbs
Hours of Sleep: 7
NOTE: Felt good during the strength workout definitely liked doing the sled work before the squat. thought it warmed me up better than my normal dynamic warm-up. Have been doing some reading and found out that I should be doing the Burgener warm-up as part as my warm up. But tomorrow looks likes a metcon day and some gymnastic work. But until then, Cheers!
Monday, April 25, 2011
METCON Day
So Easter is over and I'm back home from visiting my parents house. It was nice seeing all my friends and family. Was able to set some exciting plans for the summer, but more on this later. I have about 2 weeks until my first competition, they Hybrid Competition. So began the week with with a double session of metcons.
WORKOUT
Morning
25 Walking Lunges
20 Pull-ups
50 Box Jumps 20" Box
20 Double Unders
25 Ring Dips
20 Knee to Elbows
30 DB Swings 70lbs
30 Sit-ups
20 Hang Squat Cleans - 35lbs DB
25 Back Extension
30 Wall Balls 25lbs
Total Time: 14.53
Accessory Work:
Lying Lat OH sled pulls
- 3 x 25ft x 45lbs
Evening
24 Rounds of Tabata (20ON/10OFF)
8 Rds - push-ups
8 Rds - sit-ups
8 Rds - Squats
No Rest in between exercises
Personal
Weight: 185
Hours of Sleep: 6.5
NOTE: The accessory work was harder than I thought but was able to get through it. Definitely think I could of got a fast time if I didnt have to set up the equipment as I went but oh well. Still got a good sweat going. The Tabata wasn't to bad quad started burning towards the end but all in all not too bad. The 3 days of rest was definitely helpful for the intense training coming up in the next 2 weeks.
WORKOUT
Morning
25 Walking Lunges
20 Pull-ups
50 Box Jumps 20" Box
20 Double Unders
25 Ring Dips
20 Knee to Elbows
30 DB Swings 70lbs
30 Sit-ups
20 Hang Squat Cleans - 35lbs DB
25 Back Extension
30 Wall Balls 25lbs
Total Time: 14.53
Accessory Work:
Lying Lat OH sled pulls
- 3 x 25ft x 45lbs
Evening
24 Rounds of Tabata (20ON/10OFF)
8 Rds - push-ups
8 Rds - sit-ups
8 Rds - Squats
No Rest in between exercises
Personal
Weight: 185
Hours of Sleep: 6.5
NOTE: The accessory work was harder than I thought but was able to get through it. Definitely think I could of got a fast time if I didnt have to set up the equipment as I went but oh well. Still got a good sweat going. The Tabata wasn't to bad quad started burning towards the end but all in all not too bad. The 3 days of rest was definitely helpful for the intense training coming up in the next 2 weeks.
Saturday, April 23, 2011
Happy Easter
Thursday, April 21, 2011
Working on weaknesses
Today I worked on my fitness goat, snatch. It was a dynamic upper body day so i incorporated the snatch and the bench press in the strength lifts. Working on speed so the bar needs to move as fast as possible.
WORKOUT
Warmed up with walking sled drag with 90lbs - 10 trips @ 30yd
Power Snatch - 110lbs - 10x3 - 45 sec rest
Mini Band Bench Press - 10x1 - 30 secs rest
L-sits for max holds
3x10 toes to bar
Worked on Planche hold for 10mins
Personal
Weight: 182
Hours of Sleep: 6.5
NOTE: Was going to do a metcon after my strength work but was tired from working in the sun all day. kinda fell off my diet today but going to try and get back on the horse tomorrow. But we'll have to wait and see going home for Easter so it maybe tough. But Until Then, Cheers!
WORKOUT
Warmed up with walking sled drag with 90lbs - 10 trips @ 30yd
Power Snatch - 110lbs - 10x3 - 45 sec rest
Mini Band Bench Press - 10x1 - 30 secs rest
L-sits for max holds
3x10 toes to bar
Worked on Planche hold for 10mins
Personal
Weight: 182
Hours of Sleep: 6.5
NOTE: Was going to do a metcon after my strength work but was tired from working in the sun all day. kinda fell off my diet today but going to try and get back on the horse tomorrow. But we'll have to wait and see going home for Easter so it maybe tough. But Until Then, Cheers!
Wednesday, April 20, 2011
Unexpected
Workout for the day was unexpected. At first I was going to take a rest day but the weather was so nice that I decided I couldn't waste it sitting inside. So I decided to go on a little run. Nothing to grueling but enough to get the blood flow and not feel so lazy.
WORKOUT
Run 30minutes
Mobility work after.
Personal
Weight: 182lbs
Hours of Sleep: 6.5
NOTE: For some reason I didn't feel like training today but the weather actually warmed up in the afternoon after work so after I took a quick nap I went for a brisk jog around the neighbor. I wore my Vibram Five Fingers. First time running outside with them and it was definitely different than my normal running shoes. But I will continue to train with them at least 2 to 3 times a week. During the night I did mobility work for my upper body in order to get ready for tomorrow's dynamic upper body workout. I also took a contrast bath to aid in recovering my very sore hamstrings. But Until then, Cheers!
WORKOUT
Run 30minutes
Mobility work after.
Personal
Weight: 182lbs
Hours of Sleep: 6.5
NOTE: For some reason I didn't feel like training today but the weather actually warmed up in the afternoon after work so after I took a quick nap I went for a brisk jog around the neighbor. I wore my Vibram Five Fingers. First time running outside with them and it was definitely different than my normal running shoes. But I will continue to train with them at least 2 to 3 times a week. During the night I did mobility work for my upper body in order to get ready for tomorrow's dynamic upper body workout. I also took a contrast bath to aid in recovering my very sore hamstrings. But Until then, Cheers!
Tuesday, April 19, 2011
Get Your Squat On
Once again split up my workout but instead of doing the strength aspect first I did gymnastic movements in the morning and the strength movements in the afternoon. This is a change in how I usually do things but as you look at Crossfit programming, you need to keep days constantly varied. This includes order of exercises.
Workout
Morning
5 sets of 5 Inverted hangs from skin the cat
30 Bridge Ups
3x12 back Extensions
Evening
Strength: Dynamic Lower body
Band low box squat: 12x2 @ 65% (237lbs) - Strong Bands
Band Speed Dead-lift: 10x1 at 265lbs
Supplemental Exercises:
- Goodmornings: 135lbs x3x5, 145lbs x1x5, 165lbs x1x5
Personal
Weight: 182lbs
Hours of Sleep: 7.5
NOTE: Today was a dynamic lower body day still following the 3 week wave from last week but increase the weight while maintaining the same speed with the bar. Overall felt really good. Still need to work on my lower back, I believe its my weak point in most of my lifts I'll have to spend a little more supplemental work on my posterior chain and lower back. Tomorrow will be a running day but it maybe inside due to some rain in the forecast but maybe I'll man up and run in the rain. But Until Then, Cheers!
Workout
Morning
5 sets of 5 Inverted hangs from skin the cat
30 Bridge Ups
3x12 back Extensions
Evening
Strength: Dynamic Lower body
Band low box squat: 12x2 @ 65% (237lbs) - Strong Bands
Band Speed Dead-lift: 10x1 at 265lbs
Supplemental Exercises:
- Goodmornings: 135lbs x3x5, 145lbs x1x5, 165lbs x1x5
Personal
Weight: 182lbs
Hours of Sleep: 7.5
NOTE: Today was a dynamic lower body day still following the 3 week wave from last week but increase the weight while maintaining the same speed with the bar. Overall felt really good. Still need to work on my lower back, I believe its my weak point in most of my lifts I'll have to spend a little more supplemental work on my posterior chain and lower back. Tomorrow will be a running day but it maybe inside due to some rain in the forecast but maybe I'll man up and run in the rain. But Until Then, Cheers!
Monday, April 18, 2011
Good Ole Mondays
Decided to split up the workout today with strength in the morning with a max upper body day and a nice little metcon in the afternoon.
WORKOUT
Morning
Snatch Balance - 1RM
- 95lbs x3
- 155lbs x1
- 175lbs x1
- 205lbs x1
- 215lbs x1
- 225lbs Failed
Floor Press - 1 RM
- 135lbs x3
- 185lbs x 1
- 205lbs x 1
- 215lbs x 1
Supplemental Work
Flat Bench DB Triceps Presses - 5x8 @ 45lbs each
Afternoon
3 Rounds as Fast as Possible
100m run
50 push-ups
100m run
50 Sit-ups
100m run
50 squats
100 m run
Total: 18.13
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: It was definitely different splitting the workout up but I need to start doing this more so my body gets use to recover faster in between multiple workouts in a day. The reason for this is at the Hybrid Competition I believe I'm going to have to perform more than 2 workouts in that day. Started my Zone diet and trying to be Paleo as well but I ate oatmeal this morning but I think I going to keep this because its quick and easy in the morning. Hopefully I'll see some changes in my body and performance as i progress through the new diet. But until then, Cheers!
WORKOUT
Morning
Snatch Balance - 1RM
- 95lbs x3
- 155lbs x1
- 175lbs x1
- 205lbs x1
- 215lbs x1
- 225lbs Failed
Floor Press - 1 RM
- 135lbs x3
- 185lbs x 1
- 205lbs x 1
- 215lbs x 1
Supplemental Work
Flat Bench DB Triceps Presses - 5x8 @ 45lbs each
Afternoon
3 Rounds as Fast as Possible
100m run
50 push-ups
100m run
50 Sit-ups
100m run
50 squats
100 m run
Total: 18.13
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: It was definitely different splitting the workout up but I need to start doing this more so my body gets use to recover faster in between multiple workouts in a day. The reason for this is at the Hybrid Competition I believe I'm going to have to perform more than 2 workouts in that day. Started my Zone diet and trying to be Paleo as well but I ate oatmeal this morning but I think I going to keep this because its quick and easy in the morning. Hopefully I'll see some changes in my body and performance as i progress through the new diet. But until then, Cheers!
Sunday, April 17, 2011
Another Round
Today was beautiful out but I wanted to get another round of climbing in so, I headed up to the Cliffs and got a good hour and half session in. My forearms and hands were done after that but it was so nice out I wanted to get a workout outside. So I decided to head to the park right after climbing. I don't if that was a good idea. But all in all it was alright hard to hold onto the bar but still made it through. Did the CF main site workout but modified the pull-ups and took out the rest periods because of the climbing.
WORKOUT
5 Rounds as fast as possible:
135lbs Power Cleans 5 reps
135lbs Front Squat 10 reps
135lbs Jerk 5 reps
10 Pull-ups*
Total Time: 12:Mins, 22secs
*modified from main site but did the pull-ups on a 8" thick bar. this wasn't an easy feat.
Personal
Weight: 185lbs (Not bad after the cheat day on the diet)
Hours of Sleep: 8
NOTE: The climbing was a blast but I need to find more people to go with me which I feel would be more fun but still enjoy getting a solid hour and half in. Oh one more thought I signed up for the Life AsRx USA tour in Hartford July 29-30. Another competition that should be fun and exciting. Until the next time, Cheer!
WORKOUT
5 Rounds as fast as possible:
135lbs Power Cleans 5 reps
135lbs Front Squat 10 reps
135lbs Jerk 5 reps
10 Pull-ups*
Total Time: 12:Mins, 22secs
*modified from main site but did the pull-ups on a 8" thick bar. this wasn't an easy feat.
Personal
Weight: 185lbs (Not bad after the cheat day on the diet)
Hours of Sleep: 8
NOTE: The climbing was a blast but I need to find more people to go with me which I feel would be more fun but still enjoy getting a solid hour and half in. Oh one more thought I signed up for the Life AsRx USA tour in Hartford July 29-30. Another competition that should be fun and exciting. Until the next time, Cheer!
Saturday, April 16, 2011
Well Rested
No workout today allowing my body to recover, but I did do some mobility work and self massage so that I stay supple. It's also a cheat day in my diet so I'll be eating whatever my heart desires. soon I will be writing reviews of videos, articles and books a read. Not only will this help you but also allow me to create better programming for me.
Oh yea forgot tomorrow is Sunday, and I'm taking a rock climbing class which should be a good experience and allow me to become a better climber.
I have been reading about the Paleo diet recently and I really am not as religious with my nutrition as I should be but starting Monday, I will be starting to completely change my bad habit. This will only help my performances and my help.
Until Then, Cheers!
Oh yea forgot tomorrow is Sunday, and I'm taking a rock climbing class which should be a good experience and allow me to become a better climber.
I have been reading about the Paleo diet recently and I really am not as religious with my nutrition as I should be but starting Monday, I will be starting to completely change my bad habit. This will only help my performances and my help.
Until Then, Cheers!
Friday, April 15, 2011
Finally Friday
Workout: Max Lower Body
Zercher Squat: Max
- 135lbs x 2
- 185lbs x1
- 225lbs x1
- 245lbs x 1
- 275lbs x1 (New PR)
Deadlift off of a 6" Box: Max
- 155lbs
- 221lbs
- 265lbs
- 315lbs
- 365lbs
- 405lbs failed
- 405lbs failed
- 405lbs failed
CF WOD
"Lynne"
5 rounds max reps
Body Weight Bench Presses
Pull-ups
Rd 1 - 7, 22
Rd 2 - 3, 16
Rd 3 - 4, 16
Rd 4 - 3, 14
Rd 5 - 4, 17
Special Work
Sled Pulls with 4 plates and 30 second rest
- 4 reps Forward
- 4 reps Backwards
Personal
Weight: 184lbs
Hours of Sleep: 7.5
NOTE: Thought the workout wasn't bad just a lot of volume. We'll see how I feel in the morning and how sore I am.With the Zercher squats, as the weight got heavier the carrying level decreased and my chest needs to be up more. With the dead-lifts i thought were not bad, being such a high box the bar was resting on top of my shoes. The reason for the box dead-lift is so that I can work on my bottom strength of the dead-lift. I also was able to lift the 405lbs higher and higher the more sets I tried it. As for the CF WOD, I thought i could have done more reps in the bench press if I were to take more rest in between each set. I thought you were suppose to minimize the rest to make it harder. I completed all 5 rounds in 9 minutes. Tomorrow will be spent on endurance and mobility along with lower back strengthen. Until next time Cheers y'all
Zercher Squat: Max
- 135lbs x 2
- 185lbs x1
- 225lbs x1
- 245lbs x 1
- 275lbs x1 (New PR)
Deadlift off of a 6" Box: Max
- 155lbs
- 221lbs
- 265lbs
- 315lbs
- 365lbs
- 405lbs failed
- 405lbs failed
- 405lbs failed
CF WOD
"Lynne"
5 rounds max reps
Body Weight Bench Presses
Pull-ups
Rd 1 - 7, 22
Rd 2 - 3, 16
Rd 3 - 4, 16
Rd 4 - 3, 14
Rd 5 - 4, 17
Special Work
Sled Pulls with 4 plates and 30 second rest
- 4 reps Forward
- 4 reps Backwards
Personal
Weight: 184lbs
Hours of Sleep: 7.5
NOTE: Thought the workout wasn't bad just a lot of volume. We'll see how I feel in the morning and how sore I am.With the Zercher squats, as the weight got heavier the carrying level decreased and my chest needs to be up more. With the dead-lifts i thought were not bad, being such a high box the bar was resting on top of my shoes. The reason for the box dead-lift is so that I can work on my bottom strength of the dead-lift. I also was able to lift the 405lbs higher and higher the more sets I tried it. As for the CF WOD, I thought i could have done more reps in the bench press if I were to take more rest in between each set. I thought you were suppose to minimize the rest to make it harder. I completed all 5 rounds in 9 minutes. Tomorrow will be spent on endurance and mobility along with lower back strengthen. Until next time Cheers y'all
Thursday, April 14, 2011
Dynamic Upper Body
Workout
Snatch from Block (mid thigh) - 60% (95lbs) 2x5
Power Jerk - 60% (155lbs) 2x5
Clean from Blocks (mid thigh) - 60% (155lbs) 2x5
Special Work
- Circuit
- 110lb farmer walks - 20m
- 45lb Hammer Curls - 2x5
- Wrist Extension 20lb - 2x20
Endurance
5 x3minutes with 3 minute rest
- .44miles
- .47miles
- . 52miles
- .49miles
- . 52miles
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: It was go to get back running thought the workout was pretty easy but my calves were sore today but I pushed through it. We'll have to wait in see how sore I am when I have a max effort lower body workout tomorrow. But until then Cheers.
Snatch from Block (mid thigh) - 60% (95lbs) 2x5
Power Jerk - 60% (155lbs) 2x5
Clean from Blocks (mid thigh) - 60% (155lbs) 2x5
Special Work
- Circuit
- 110lb farmer walks - 20m
- 45lb Hammer Curls - 2x5
- Wrist Extension 20lb - 2x20
Endurance
5 x3minutes with 3 minute rest
- .44miles
- .47miles
- . 52miles
- .49miles
- . 52miles
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: It was go to get back running thought the workout was pretty easy but my calves were sore today but I pushed through it. We'll have to wait in see how sore I am when I have a max effort lower body workout tomorrow. But until then Cheers.
Wednesday, April 13, 2011
Games WOD
Workout
As Many Rounds as Possible in 10 minutes
60 bar Facing Burpees
30 120lbs Overhead Squat
10 Muscle Ups
Completed: 1Rounds+ 2 Burpees
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: I'm taking Wednesdays as an active recovery day so all I'll be doing on Wednesdays the daily WOD and some mobility work so that's it.
As Many Rounds as Possible in 10 minutes
60 bar Facing Burpees
30 120lbs Overhead Squat
10 Muscle Ups
Completed: 1Rounds+ 2 Burpees
Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: I'm taking Wednesdays as an active recovery day so all I'll be doing on Wednesdays the daily WOD and some mobility work so that's it.
Tuesday, April 12, 2011
The Number 12
Workout : Dynamic Lower Body
Plank Tabata during warm-up
Band Box Squat on Foam - 12x2 @ 225 with Strong Bands
Band Speed Dead-lift - 10x1 @ 285 with Monster Mini
- 45sec rest in between each set
Endurance
12x1min with 30sec rest between each rep
Personal
Weight: 185
Hours of Sleep: 8.5
NOTE: Felt pretty good today. I really need to start getting a second workout in during the evenings we'll have to see how that goes. I have 25 days until my first competition so We'll see how the training pans out. Been getting pretty good quality of sleep but my back has been giving me some discomfort when I wake up but goes away when I start my lifting.
Plank Tabata during warm-up
Band Box Squat on Foam - 12x2 @ 225 with Strong Bands
Band Speed Dead-lift - 10x1 @ 285 with Monster Mini
- 45sec rest in between each set
Endurance
12x1min with 30sec rest between each rep
Personal
Weight: 185
Hours of Sleep: 8.5
NOTE: Felt pretty good today. I really need to start getting a second workout in during the evenings we'll have to see how that goes. I have 25 days until my first competition so We'll see how the training pans out. Been getting pretty good quality of sleep but my back has been giving me some discomfort when I wake up but goes away when I start my lifting.
Monday, April 11, 2011
Max Effort Upper Body: Pressing
Workout
Behind the Neck Jerk: 1RM
- 1x221lbs
- 1x243lbs (New PR)
- 1x265 (failed)
Push Press 10x2 with 60sec rest in between each set
- 111lbs, 133lbs, 155lbs, 155lbs, 165lbs, 165lbs, 175lbs, 175lbs, 175lbs, 185lbs
Incline Bench Wide Grip: 1RM
- 1x175lbs
- 1x185lbs (New PR)
- 1 x 205lbs (fail)
Personal
Weight 185lbs
Hours of Sleep: 8.5
NOTE: I think I could have jerked more if I tried it one more time. Same with the Incline bench press, I was un-racking the weight by myself and had no spot so I was a little nervous adding more weight to the bar. I really need to find a lifting partner while I'm still here in Westchester. Once I move I think it will be easy to find someone. Tomorrow is a dynamic lower body day. I need to start adding endurance programming into my program. Also will start incorporating special workouts at night to work on weakness and GPP.
Behind the Neck Jerk: 1RM
- 1x221lbs
- 1x243lbs (New PR)
- 1x265 (failed)
Push Press 10x2 with 60sec rest in between each set
- 111lbs, 133lbs, 155lbs, 155lbs, 165lbs, 165lbs, 175lbs, 175lbs, 175lbs, 185lbs
Incline Bench Wide Grip: 1RM
- 1x175lbs
- 1x185lbs (New PR)
- 1 x 205lbs (fail)
Personal
Weight 185lbs
Hours of Sleep: 8.5
NOTE: I think I could have jerked more if I tried it one more time. Same with the Incline bench press, I was un-racking the weight by myself and had no spot so I was a little nervous adding more weight to the bar. I really need to find a lifting partner while I'm still here in Westchester. Once I move I think it will be easy to find someone. Tomorrow is a dynamic lower body day. I need to start adding endurance programming into my program. Also will start incorporating special workouts at night to work on weakness and GPP.
Sunday, April 10, 2011
Rock Solid
Rock Climbing
Personal
Weight: 183lbs
Hours of Sleep: 5 plus an hour long nap during the day Total: 6
NOTE: Only went rock climbing today more of a day off in the weight room which is nice to see a transfer of my strength in the weight room to a more recreational activity like rock climbing. I can see myself getting really serious about rock climbing. Just one more way to go out and have fun outside and still be healthy.
Hybrid Competition
Forgot to post that I signed up for the Hybrid Competition on May 7th in Stamford, CT. Its my first real weightlifting/Crossfit competition so we'll have to wait and see how it goes.
May 7th Hybrid Competition
May 7th Hybrid Competition
End of the Week 1
Sorry for the delay I actually went hiking in the Mohonk Preserve near New Paltz, NY yesterday after work. It was nice to get outdoors finally. It was a beautiful day and I really enjoyed it. But was still able to get a workout in before hiking.
Workout
Barbell Bench Press: 1 RM
- 185x1
- 205x1
- 215x1
- 225 x1 (failed)
Close grip speed bench @115lbs - 6x3
4 Rounds
200lb tire flip - 2 reps
15 Air Squats
2 10yd Sprints
Personal
Weight: 184lb
Hours of Sleep: 7.5
NOTE: Seem to added a couple pounds the last couple of days. I haven't really been watching my nutrition as best as I could but I'll get back on track on Sunday. Its always nice to have that one day out of the week to eat whatever but my problem is that when I eat its a lot. I feel I could control myself a little more on portions. On the other hand its the weekend and I'm going to go try out rock climbing at a near by indoor place which should be fun. I'll let you know how it goes when I get back.
Workout
Barbell Bench Press: 1 RM
- 185x1
- 205x1
- 215x1
- 225 x1 (failed)
Close grip speed bench @115lbs - 6x3
4 Rounds
200lb tire flip - 2 reps
15 Air Squats
2 10yd Sprints
Personal
Weight: 184lb
Hours of Sleep: 7.5
NOTE: Seem to added a couple pounds the last couple of days. I haven't really been watching my nutrition as best as I could but I'll get back on track on Sunday. Its always nice to have that one day out of the week to eat whatever but my problem is that when I eat its a lot. I feel I could control myself a little more on portions. On the other hand its the weekend and I'm going to go try out rock climbing at a near by indoor place which should be fun. I'll let you know how it goes when I get back.
Friday, April 8, 2011
Deads and Front Squat
With the week coming to the end I was looking forward to the weekend. Not only was my body feeling fatigued from the week long of max's but I have planned to go hiking in the Gunk mountains and rock climbing this weekend. Not sure which day I'll them but its suppose to be really nice on Saturday and not so nice on Sunday. But much more on that later. On to the workout.
Workout
Front Squat - 1 RM
- 225x2
- 275x1 (failed)
- 245x1
- 255x1
- 265x1 (failed)
Dead-lift (Conventional style)- 1 RM
- 315x1
- 375x1
-405x1 (failed)
-405x1
Endurance
4.2.1.Intervals
4mins ON/ 3mins OFF, 2mins ON/ 30secs OFF, 1min ON/ 3mins OFF, 2mins ON/ 30secs OFF, 4mins ON/ DONE
Personal
Weight: 184lbs
Hours of Sleep: 9
Note: Even though I got more sleep I took me a little longer to get up in the morning but was proud that I didn't take any caffeinated products this morning. Trying to stay away from them because not only are they not good for me, they cost me money that I could be holding on to. My body felt OK today but I think with all the max efforts this week my body is not 100%.
Workout
Front Squat - 1 RM
- 225x2
- 275x1 (failed)
- 245x1
- 255x1
- 265x1 (failed)
Dead-lift (Conventional style)- 1 RM
- 315x1
- 375x1
-405x1 (failed)
-405x1
Endurance
4.2.1.Intervals
4mins ON/ 3mins OFF, 2mins ON/ 30secs OFF, 1min ON/ 3mins OFF, 2mins ON/ 30secs OFF, 4mins ON/ DONE
Personal
Weight: 184lbs
Hours of Sleep: 9
Note: Even though I got more sleep I took me a little longer to get up in the morning but was proud that I didn't take any caffeinated products this morning. Trying to stay away from them because not only are they not good for me, they cost me money that I could be holding on to. My body felt OK today but I think with all the max efforts this week my body is not 100%.
Thursday, April 7, 2011
My Goat
Workout
Skill:
Snatch: 1RM - 1x135, 1x155 1x165 (failed)
WOD
21, 15, 9 reps
- Handstand Push-ups
- Ring Dips
- Push-Ups
Completed: 11:04
Gymnastics
Hollow Rock - 3x30secs
Work on Straddle Handstand - 10 mins
Personal
Weight: 184lbs
Hours of Sleep: 7
Note: Did the Mobility work from Kelly Starrett's MWOD which I have been doing since he first starting posting it. I usually do it after my workouts for a recovery piece. Allows me to get through the day without feeling too sore.
Wednesday, April 6, 2011
Hills
Workout
WOD # 1
5 minute AMRAP
- 121lb Squat Clean
- 121lb Jerk
Completes 32 rounds
WOD #2
4 Rounds of 1/4 mile hill repeats with 2 minute rest
- Put the treadmill on the highest incline
- Ran in my Five Finger Vibrams
Personal
Weight: 181
# of Hours of Sleep: 7.5
Note: Felt really sluggish this today. So I didn't do as much weight on the AMRAP but we will see how I feel tomorrow. Being tired is probably due to a combination of the quality of sleep I'm getting during the past couple of nights and the decrease in calorie intake. I'm gunna try and go to bed early to catch up on my sleep
WOD # 1
5 minute AMRAP
- 121lb Squat Clean
- 121lb Jerk
Completes 32 rounds
WOD #2
4 Rounds of 1/4 mile hill repeats with 2 minute rest
- Put the treadmill on the highest incline
- Ran in my Five Finger Vibrams
Personal
Weight: 181
# of Hours of Sleep: 7.5
Note: Felt really sluggish this today. So I didn't do as much weight on the AMRAP but we will see how I feel tomorrow. Being tired is probably due to a combination of the quality of sleep I'm getting during the past couple of nights and the decrease in calorie intake. I'm gunna try and go to bed early to catch up on my sleep
Tuesday, April 5, 2011
Good Morning Squats
Decided to not run today because of the rain, the treadmill can get pretty boring but was able to get outside briefly for some prowler action. Today was used to find my current back squat with light good mornings
Workout
Back Squat - 1RM
- 315# x1
-365# x1
- 385# x failed
Wide Good Mornings
3x6 @ 135#
Prowler Sprints w/ 180#
10secs On/ 50sec Off
Personal
Hours of Sleep: 6 but woke up at 3AM and could not fall back asleep until 4:30AM
Weight: 181lbs
Notes: Thought I would be able to back squat more but means there is always room for improvement. Didn't feel too sore from the workout from yesterday just a little soreness in the anterior deltoids. Will incorporate some endurance running tomorrow to continue with more of a sports specific programing. Another contrast bath tonight. 1min cold/2min hot. I always feel great when I get into bed after a contrast bath. I will being posting the benefits of contrast bath in the near future.
Workout
Back Squat - 1RM
- 315# x1
-365# x1
- 385# x failed
Wide Good Mornings
3x6 @ 135#
Prowler Sprints w/ 180#
10secs On/ 50sec Off
Personal
Hours of Sleep: 6 but woke up at 3AM and could not fall back asleep until 4:30AM
Weight: 181lbs
Notes: Thought I would be able to back squat more but means there is always room for improvement. Didn't feel too sore from the workout from yesterday just a little soreness in the anterior deltoids. Will incorporate some endurance running tomorrow to continue with more of a sports specific programing. Another contrast bath tonight. 1min cold/2min hot. I always feel great when I get into bed after a contrast bath. I will being posting the benefits of contrast bath in the near future.
Monday, April 4, 2011
Clean and Jerk and Tabata
Morning Workout
Strength
Clean and Jerk - 1RM - 232,243, 248, 254 (Failed)
Gymnastic Skill Work
30 sec - 45# DB Overhead Hold x 2
20m Handstand Walk
Endurance
Tabata - 8Rds 20sec On / 10sec Off
Evening Workout
2 Rounds 1 minutes max effort each exercise
- pushups
- Pull-ups
- DB Swings (55#)
- Box Jumps
- Burpees
Personal
Resting Heart Rate - 51
Hours of sleep - 8
Weight - 182lbs
Workout - Morning workout went well, thought I would be able to clean and jerk more but I'll take it. Need to work more on my clean. The Evening workout I felt sluggish was probably due to lack of food eaten throughout the day, was very busy at work. I need to remember to eat at work. Took a contrast shower after the second workout and just my calves feel sore but we will wait and see how I feel in the morning
Strength
Clean and Jerk - 1RM - 232,243, 248, 254 (Failed)
Gymnastic Skill Work
30 sec - 45# DB Overhead Hold x 2
20m Handstand Walk
Endurance
Tabata - 8Rds 20sec On / 10sec Off
Evening Workout
2 Rounds 1 minutes max effort each exercise
- pushups
- Pull-ups
- DB Swings (55#)
- Box Jumps
- Burpees
Personal
Resting Heart Rate - 51
Hours of sleep - 8
Weight - 182lbs
Workout - Morning workout went well, thought I would be able to clean and jerk more but I'll take it. Need to work more on my clean. The Evening workout I felt sluggish was probably due to lack of food eaten throughout the day, was very busy at work. I need to remember to eat at work. Took a contrast shower after the second workout and just my calves feel sore but we will wait and see how I feel in the morning
Sunday, April 3, 2011
The Beginning
Today is Sunday, 4/3/2011. Tomorrow I will embark on a very unique journey. My quest, you ask, is completing a 100 mile run in a 24 hour period. You may say that this has already been done but this is challenge for myself. I have never been an endurance runner nor have I ever ran over a 10K in my life time. I'm 24 years old and I thought I might as well try.
In this blog I will be keeping viewers updated on daily workouts or WODs throughout my training. I eventually will figure out how to upload videos of workouts that I complete and and pictures but in the mean time hang in there.
Oh, I forgot, the date when I am thinking about running. It will be sometime in mid July. The date is not set yet nor is the route for the run. But the run will be a total of 100 miles and finish line will be in my hometown of Fairport, NY. I would like to raise money for some cause but I still have to figure out all the details and I will keep you updated as I find out for myself. One thing is for certain is that the training will consist around a Crossfit style using the main site as a daily WOD plus adding a session of running so that its more sports specific. This allows my body to come accustom to the constant pounding running puts on the lower extremity.
The daily post will include:
In the mean, enjoy the daily posts and future videos.
In this blog I will be keeping viewers updated on daily workouts or WODs throughout my training. I eventually will figure out how to upload videos of workouts that I complete and and pictures but in the mean time hang in there.
Oh, I forgot, the date when I am thinking about running. It will be sometime in mid July. The date is not set yet nor is the route for the run. But the run will be a total of 100 miles and finish line will be in my hometown of Fairport, NY. I would like to raise money for some cause but I still have to figure out all the details and I will keep you updated as I find out for myself. One thing is for certain is that the training will consist around a Crossfit style using the main site as a daily WOD plus adding a session of running so that its more sports specific. This allows my body to come accustom to the constant pounding running puts on the lower extremity.
The daily post will include:
- WOD
- Running for the day
- Number of hours slept
- Other information I feel is interesting to training
In the mean, enjoy the daily posts and future videos.
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