Rowing and METCONS

After the holiday I was feeling pretty well rested. So I decided I was going to do 2 workouts in the same day. I was absolutely CRUSHED!

WORKOUT
WOD#1
- Run 1K
- 15HSPU
- Row 1/2mi
TIME: 6:01

Front Squats
3x5 (135, 225x2)

WOD#2
- 25 Cal Row
- 10 Clean and Jerk (135#)
- 25 Ball Slams (20lbs)
- 10 Pull-ups
TIME: 14:03

Personal
Weight: 180lbs
Hours of Sleep: 7
NOTE: Quads are a little sore but was able to get through both WODs. Nutrition was good for the most part which is a good thing going to try and keep it going. Hopefully soon I'll be able to put up some videos of the WODs . But Until Then, Cheers!

First Day of Summer Vacation

Today is the first day of my summer vacation and what more fitting it is to head to the gym to get some serious lifting in. Started working out with my buddy which was a nice change of pace than working out alone and it was definitely nice to have someone push me.

WORKOUT
10, 9, 8, 7, 6,5,4,3,3
- Safety Bar Squat - 155lbs
- strict pull-ups
- 35lbs KB swings
- 25lb row in the push-up position - reps each arm
- reverse hypers

Personal
Weight: Still have to buy a scale but hopefully it will be posted soon
Hours of Sleep: 7
NOTE: The workout was a change of pace because it wasn't as fast as possible I had some rest between exercises because we only had one set up due to equipment availability but still was a great workout and I definitely thought I got some good workout. Oh forgot to mention I ran to and from the gym which was a good warm-up and cool down still going to do some mobility work later this afternoon. Nutrition is so far great haven't faltered once which there is a lot of temptations when being at home and no one else has a strict diet. Tomorrow is a day off, Memorial Day.
Just want to thank all the troops overseas who are serving or served for all they have done for this country. They are the true heroes in our society today. Without them this country would not be where it is at today. Thanks again and God Bless.

Hill Sprints

Hey everyone. It was the big moving day finally but was still able to get in a workout for the day.

WORKOUT
4 x Hill Sprints
            - 1minute Rest at top walk down then 1 minute rest at bottom then repeat.
            - 5 burpee pently if -2 second devaition
TIME: 18, 18, 18 ,18sec

NOTE:
Weight: Did not weight myself today
Hours of Sleep: 6
NOTE: Did the workout with my sister who is younger but was able to keep my times consistent which I was very pleased about. I feel that competition even though it wasn't my friend can still push you beyond the limit compared to when working out by yourself. For the next couple of months I'll be working out with a couple a buddies who are really looking to get into beast mode which will allow me to become better at my craft because they will push me and bring the beast out of me. But Until Then, Cheers!

Workout From 5/26/2011

Hey everyone, here is the workout from yesterday. I have been pretty busy because I'm moving back home this weekend but once this weekend is over the posts will be more consistent.

WORKOUT OF THE DAY
6 minutes of barefoot jump roping
5 wall walks

WOD
- 5 Dead-lifts @ 275lbs
- 5 Rounds of Cindy(5pull-ups, 10 push-ups, 15 air squats)
- 6 Dead-lifts @ 275lbs
- 4 Rounds of Cindy
- 7 Dead-lifts @ 275lbs
- 3 Rounds of Cindy
- 8 Dead-lifts @ 275lbs
- 2 Rounds of Cindy

TIME: 13:08

Personal
Weight: 183lbs
Hours of Sleep: 7
NOTE: Tried doing everything unbroken but Wasn't able to do that on the last round of dead-lifts had to break that up into 2 rounds of 4. I just lost my grip which I wasn't too happy about but overall thought I could have transition better and faster from the dead-lifts to Cindy. My legs have been feeling better good throughout this week even though I have been hitting them pretty hard. Started bad on trying fishoil again we'll have to wait and see how I start feeling. But Until Then, Cheers!

Pulling a Sled is such a Drag

The day after an intense leg workout I like to follow what Louie Simmons does at his warehouse and that is drag a sled for a very long time. He says that it help with recovery so that he and his follower can pull and squat more weight. It also allows you to work the legs without putting a bar on your back. This allows you back to take a brake from all the compression a bar puts on an athlete through the grueling squat and dead-lift workouts.

WORKOUT
Straight Leg Forward Sled Walk for 30yds @ 115lbs for 16 reps
Side Lunge Sled Drag for 30yds @ 115lbs for 4 reps

Strict Pull-ups 30reps

Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: Hamstrings and glutes were sore when I woke up this morning but overall feel really good cannot wait to get back at it tomorrow. Oh, since it was a beautiful day today I did all my workout outside which was way better than working out inside the gym. Cannot wait for this summer and being able to workout outside every workout.

Crushing Legs

Today wanted to start back on my dynamic leg day as the skill work but still keeping a WOD to work on my work capacity. Only did about 50% of max back squat but focused on speed again.

WORKOUT
Skill Work
Band Low box squat - 12x1 (6@ 205, 4 @215, 2@225)

WOD
5 Rounds
- 5 Clean to Thrusters (95lbs)
- 15 Push-ups
- 10m broad Jumps
- Lunge 10 m back with 45lbs overhead

Time: 7:20

Personal
Weight: 184 lbs
Hours of Sleep: 7 but woke up a bunch of times during the night. been sleeping on the couch for the last days here and my bed is already gone.
NOTE: For the WOD made sure I did all the clean to thrusters unbroken. The thing that killed my time was the push-ups. Nutrition was shaky today went to dinner with the roommates but did well there except for the tortilla but came home and had some funfetti cake which was a bad choice but oh well. But until then, Cheers!

Snatch and Double Unders

Hey there. today's workout involved double unders and snatches. Also did some hollow rocking to finish off the workout.

Workout
Warmed up with 5minutes of working on handstand walking.

WOD
7 Rounds
- 35 Double Unders
- 1 Snatch
Note: Make 1 attempt at the sntach per round and total weight lifted
Total Time: 7:54      Total Weight: 1095lbs

5 Mintues Rest

90 seconds max reps jumping split squats
 - Total: 63 reps

3 minute rests

3 minutes of hollow rocking

Personal
Weight: 184lbs
Hours of Sleep: 7 hours
NOTE: Workout was good wasn't too hard either. For the WOD I focused on doing the double unders unbroken and as fast as possible. I need to work on the catch position of the snatch. I need to catch it in more of a overhead position and deeper in the squat. Nutrition was really good today no cheats which I'm help about. Hopefully I can continue the clean diet the rest of the week but we'll have to wait and see. But Until Then, Cheers!

Sorry for the Delay

Hey there. Sorry for the delay and the lack of posts the last couple of days. Been pretty busy with packing my things for my big move on Saturday. Moving back home for a couple of months then off to grad school at SUNY Cortland. But I was still able to get a workout in on Saturday, May 21st. But didn't get a workout in today but got some stimulus when I was lifting my furniture and loading it into my dad's truck. Nothing too big. Still able to do mobility work and got a solid nap in today.

WORKOUT from May 21st, 2001
Shoulder Press - 5x5
Plank - 4 x 1:00 las set was until failure
Tucked Candlestick to front lever - 4 x 10

Mobility Work - focusing on mobilizing the anterior chain of the hips

Personal
Weight: 184lbs
Hours of Sleep: 8 hours + 45minute nap
NOTE: Nutrition has been really bad this weekend. Parents were in town went a graduation party but didn't have any alcohol which I was proud about. Need to get cracking at my diet and I know that I've said that the last couple of posts but I'm in serious training now. Want to lose 10 pounds before my race on June 4th which will also allow my bodyweight exercises to be easier. Another Update just bought the new Rogue Yoke. Cannot wait to use it definitely the biggest purchase to my strength equipment but I'm really excited.
Well hopefully I can finally commit to the diet now but we'll have to wait and see. I'll keep you updated on my progress. But Until Then, Cheers!

Overhead Squats and Hang Squat Cleans

This Workout is from May 14, 2011
WORKOUT
5 Rounds
135lbs Overhead Squats - 5reps
10 Toes to Bar
40lb Hang Squat Cleans - 15reps
20 Double-Unders

10 minute work on handstand walking

Personal
Weight: 182
Hours of Sleep: 8
NOTE: This WOD sucked. I was crushed by it. I really don't know why. For some reason my right quad is bruised or sore hopefully tomorrow I'll feel fine. But I will keep on going. Have 2 more days until the Metro Dash on Saturday, May 14. But Until Then, Cheers!

Active Recovery

THERE'S NO SUCH THING AS A DAY OFF

During the days that I don't go to the gym you should still be doing something active. You shouldn't just be sedentary for the day. Go for a light jog. Go Hiking. Kayaking. Rock climbing. Even go for a 20 minute walk. Or  do some mobility work. The more you work on your mobility the better your mobility will become. It's like anything else the more you work at it the better it gets. It's also a good thing to speed recovery from the grueling workouts that you did all week. Its also used for getting you body ready for the next workout coming up. But once again, I cannot express this enough you need to work on your mobility all the time.

WORKOUT
Active recovery jog - 2.5 miles moderate speed
Mobility Work
- Focus on the sliding tissues of my lower extremity with massage

Personal
Weight:  184lbs
Hours of Sleep: 7.5
NOTE: Everything feels really good. Did get a blister on the bottom of my left foot during my run. Probably from not wearing socks which was dumb on my part. But you can't let small injuries keep you from training. Going to take care of it. I need to make sure, since its on the bottom of my foot, that it doesn't alter my gait pattern. If my biomechanic are thrown off this can lead to other injuries up the kinetic chain.

Got to Love Pull-ups

Hey everyone, todays workout involved lots and lot of pull-ups. Just thought it would be a good workout before my rest day tomorrow. Also today was my cheat day on my nutrition. Now i know that this weekend I have been a little sloppy with my nutrition but I have finally realized that I need to start dialing in my nutrition. Before when I was consuming good food everyday and consuming fish oil, I was feeling great, not tired, and not as sore the day after workouts like I have been this past week. So I have decided that its time to get back on track and go for it. This is going to be a tough challenge but I think I can do it. I think if I have a reward system or a penalty if I mess up. But more on that later.

WORKOUT
Weighted Pull-ups - 7x2 (45,50,55,60,65,70,75)

5 min Rest

3 Rounds
- 10 Burpee Pull-ups
- 10 Strict Pull-ups
- 10 Kipping Pull-ups
- 10 Med Ball Slams
- 5 L  Pull-ups
- 1 minute Rest

5 minutes Rest

5 rounds
Goodmornings - 5, 5, 3,3,3 (40kg, 50kg, 60kg x 3)
Bent Over Sled Pull - 40feet ( 45lbs, 70lbs, 80lbs x 3)

Mobility Work

Personal
Weight: 184lbs
Hours of Sleep: 7
NOTE: Weighted pull-ups weren't bad but the pull-up complex sucked. Once I did the burpee pull-ups unbroken it was hard to stay on the bar and continue the strict pull-ups. I also switched up the grips on the strict pull-ups to get some variation. The L pull-ups were the end of me at the end on each round. lats and biceps were all shot. Tomorrow is a rest day but an active rest day. There is no such thing as an off day. Going to do a lot of recovery work before the weekend. But Until Then, Cheers!

Front Squats and the Conjugate System

When I woke up today, I was really looking forward to the workout even though my upper body was roasted from the thrusters. Today I was going to work on my front squats but wanted to work on speed out of the bottom position. So instead of just loading tons of weight on just trying to crush my body I decided to implement the conjugate system from WESTSIDE Barbell and perform speed front squat but do a ton of volume at low weight. (Dynamic Leg Day) This is going to develop speed strength and no one can lift heavy weights slow. Since I'm training the front squat at sub-maximal weight at maximal speed with little rest will allow me to increase my PR for the front squat because I'm training at maximal speed. The increased number of sets allows me to perform more first repetition which allows me to have perfect form and each repetition. If you do lets just say 10 reps, its impossible for your body to hold 10 perfect reps for that long. There will be some deviation in form once you reach the 10th rep. Only had 1 minute of rest between each set. This allows your testosterone rate to stay elevated due to the faster workout. If you take longer between sets this aiding in testosterone levels to return to normal thus not allowing for maximal muscle development. This will transfer over to other lifts like the thruster, clean and jerk and also the back squat. So its a great skill transfer exercise to work on during training.

WORKOUT

Front Squats - 12x2 (6sets @ 185lbs, 6 sets @ 205lbs)

Work on strict pull-up technique and Strict toes to bar

Mobility Work 

Personal

Weight: 182lbs

Hours of Sleep: 8

NOTE: The front squats felt great. pretty much my legs in general have been feeling really good lately. My upper body on the other hand is sore but nothing to worry about. Nutrition again was good today except I had 2 slices of pizza with dinner which isn't what I should be consuming. I really need to be more strict with the diet. It will come one day. 

Thrusters

Todays workout was a disappointment, though I would be able to do more than I actually got but there's always room for improvement. The workout was:

WORKOUT
Thrusters - 7x2 (111lbs, 155lbs, 177lbs, 188lbs, 198 (failed), 198 x1 (PR)
Mid- Hang Snatch off Blocks - work to light double - (111lbs, 155lbs, 165lbs, 175lbs)
 METCON workout:
3 sets
- 10 Sandbag shoulder to shoulder push press
- 400m Run
Time: 5:55

Personal
Weight: 184
Hours of Sleep: 8.5
NOTE: Need to work on exploding at the bottom of the front squat during the thrusters so that I can use that momentum during the press phase of the movement which in turn will allow me to increase my thruster max. Had to wear the wrist wraps during the thrusters but the wrist feels good right now. Going to work on front squats tomorrow. But Until Then, Cheers!

Dead-Lifts and Push Presses

Got back into the weight room today felt good to get back in and crush some weight. Today went well kinda hurt my wrist but iced it throughout the day if I need to wrap my wrist tomorrow then I'll use straps tomorrow to protect it from getting worse.

Personal
Weight: 182
Hours of Sleep: 8.5
NOTE: Have 3 weeks to get ready for the Spartan Race on June, 4. Programing is going to change a little which will incorporate a little more running to get me ready for the 5K that goes along with the Spartan Race. Still going to try and keep my strength where its at. But Until Then, Cheers!

METRO DASH

Was unable to post anything yesterday. I apologize for that but participated in the NY/NJ Metro Dash at the New Meadowlands Stadium in East Rutherford, NJ. Ran the course in 8:28 which was first in my age and first overall at the Dash. So an exciting weekend. It was fun definitely want to do it again and see if I cannot lower my time.

Personal
Weight: 183lbs
Hours of Sleep: ?
NOTE: Body feels good other than my stomach is hurting for last night. kinda went over board with the partying. But its all fun and well. Decide I am going to go on a stricter diet and also not drink anymore until the Beast of the East. And I will now be giving you updates on my nutrition and mobility work I do everyday. But Until then Cheers

NEW: Video Uploads

Instead of writing out my workouts. I'll be posting videos of me either talking about what I did or the actually workout I did for that day. yesterday's WOD will be on this day due to technical difficultly with the server but we are up and running now so enjoy. Today was a rest day because I am competing in the METRO DASH tomorrow. My heat is at 9:30AM, I'll post my time and how it was tomorrow. But Until then, Cheers!

Back to Work

Got back into the weight room after 2 days off and I felt alright still sore in my upper back and hamstring but nothing that was going to stop me from getting some work done.

WORKOUT
5 rounds with a 10min cap
10 ring push-ups feet elevated
25ft bear crawl
30 double-unders
25ft lunges
(done with a 30lb vest one)

Time Completed: 9:16

10minutes rest

5 Rounds
5 Weight pull-ups with 30lbs
10 Dumbbell Push press - 45lb ea
5 toes to bar

Time Completed: 8:53

Personal
Weight: 181lbs
Hours of Sleep: 7.5
NOTE: First workout went really well. I didn't do that well on the second workout. I sucked during the push press, need to work on pressing strength. But Until Then, Cheers!

Another Rest Day

Decided that my body need one more rest day. Still did some mobility work and got back on track with the nutrition after the weekend. Also signed up for the Beast of the East which is in October which should be insane and looking forward to competing. Since I signed up for that competition I'm going to really try and stick to the diet and have no cheat days and stop drinking alcohol until the Beast of the East of over. Which if it comes down to it the competition is on my birthday so I'll have to celebrate it even more.

Personal
Weight: 183lbs
Hours of Sleep: 8.5
NOTE: Have the Metro Dash coming up this Saturday which should be another interesting event to try and see how I do. But back to the grind tomorrow. Possible double session since I rested today. But until then, Cheers!

Successful Competition

On Saturday May 7 I competed in the Hybrid Athletic Spring Competition went really great. Placed 5 out of 16 which isn't too bad for my first competition. I really sore today mostly my back and hamstrings but the workouts at the competition were great.

Hybrid Competition Events
Event #1
21-15-9
- Axle dead-lift at 275lbs
- Chest to Bar Pull-ups
Finished in 6:02 which was 2nd overall

Event #2
10min AMRAP
200m run
4 Atlas Stone Squats
(The squats had to be 2 on one shoulder then transfer to the other shoulder and do the another 2 squats)
Finished 8 RDs +2 squats

Event #3
Max Clean and Jerk with a log
6min cap
Max: 185lbs

Personal
Weight: 175lbs
Hours of Sleep: 5
NOTE: Thought I would do more on the log clean and jerk definitely need to work at. That was the only thing I was disappointed in the day. Really sore but that was expected but gunna get after it tomorrow going to try the final event at the competition which was only performed by the top 4 in each weight class. It was pretty insane only one guy finished it in the alloted time of 10minutes. should be fun. But Until then, Cheers!

Gymnastics Day

Really didn't have a set workout today instead I messed around with some gymnastics moves that I'm not every good at. Pretty much did these moves for about 1 hour then followed by some mobility work for recovery.
WORKOUT
For 1 Hour worked on:
- HSPU
- Ring Push-ups
- Ring HSPU
- Ring Dips
- Assisted Muscle Ups
- Inverted Hang

Personal
Weight: 180lbs
Hours of Sleep: 7
NOTE: Depending on how much I weight in the morning will depend on if I go for a run in the morning. Need to be under 180lbs by Saturday at 9am. Body feels pretty good traps a little sore from the snatch workout yesterday and my arm are sore today from the gymnastic work but nothing that won't be recovered by Saturday. So hopefully tomorrow is an off day and I hope I can get in a ice bath tomorrow night to fully recover for Saturday. But Until then, Cheers!

Snatch Skill Work

Figure I would work on my snatch today, using skill work to help break down the movement. This will allow me to work on different aspect of the snatch which in turn will hopefully help me increase my snatch. Which sucks and I know I need to work on it.

WORKOUT
- Barski Snatch 5x3 - 30kg, 35kg x4
- Snatch Pulls 3x2 - 60kg
- Snatch Dead-lift 3x1 - 100kg
- Snatch Push Press 5,4,3,2,1  - 20kg, 30kg, 40kg, 50kg, 60kg
- Abs -200
- Wide hanging Pull-ups - 25
5 min Rest
TABATA on treadmill - 20sec ON/ 10sec OFF

Personal
Weight: 179lbs
Hours of Sleep: 7.5
NOTE: Workout wasn't that bad probably could have done more weight on the snatch push press but opted to not go crazy 3 days before the competition. My medial chain (groin) was feeling really sore today, probably from all the squat the last couple of days. Tomorrow I'm going to work on some skills like muscle ups, ring handstand push-ups, and some other body weight exercises so I have my form done. May be I'll do some running depending on my weight in the morning. But Until Then, Cheers!

OHS and Burpees

Today I combined 2 workouts, one as the warm-up and the second as my WOD for the day. First worked on some skill work then got right to it.

WORKOUT
Warm-up WOD #1
2 Rounds for Quality
-1min max reps hollow rock
-30sec recovery
-1min max reps straight Jumps
-30sec Recovery
-1min max reps tuck jumps and land

Skill
Max Height Kneeling box Jumps - 13"

WOD #2
21, 15, 9
OHS @ 95lbs
Burpees

Total time: 4:36

Personal
Weight: 181lbs
Hours of Sleep: 7
NOTE: down to 181lbs need to lose 3 more pounds by Saturday. I definitely think thats possible we'll have to see. Workout was good my legs are a little tired from all the leg workouts lately. But cant stop now schedule a day off on Friday to recovery before the big day on Saturday. But I'll keep you updated on the workouts and my weight. But Until then, Cheers!

5 More Days

I have 5 days until I compete in the Hybrid Competition on May 7th. I'm looking forward to it but also nervous. Here's the kicker on the competition is that there is 2 weight classes under 180lbs and over 180lbs so I need to lose a couple of pounds so I can get into the under 180lbs. I feel I would get crash but the guys over 180lbs but I would hold my own in the under 180lbs weight class. So i'll keep you updated on if I make it under 180 or not. I feel like a wrestler.
WORKOUT
3 Rounds for Quality - Warm-up
10 burpees
10 chest to bar Dead hang pull-ups
10 Rolling Pistols (5 each leg)

WOD
5 Rounds for Time
15 Ring Rows
155lbs Floor Press - 15 reps
185lbs Back Squat - 15 reps

Total time: 25.27

Personal
Weight: 184lbs
Hours of Sleep: 7.5
NOTE: Started the workout with the Rx 225lbs back squat and did the first round with it then decided to decrease the weight due to pain in my back but I continued with the 185lbs and it still sucked. the chest to bar dead hang pull-ups were pretty hard too but was able to perform them with a false grip. But goal for the week is to lose 5lbs by Saturday. We'll have to wait and see on Saturday. But until then, Cheers!