Road to the Regionals

3/5/2012

2012-03-05T12:06:00.001-08:00

Coffee (black)
Organic oatmeal + honey

3 egg omelet, bacon, broccoli, tomato, scallions

Endura (hydration)
Progenex + bcaa + glutamine + creatine
Banana

2 slices paleo pizza (dinner left over)

Small ice coffee + milk + cinnamon

am
A.1 Power Clean, 10 TnG reps @ 175 x 4, rest 1 minute - all sets unbroken
A.2 Ring Dips, 4 x amrap, rest 1 minute - 15 per set
A.3 kb swing @ 70#, 4 x 30 unbroken, rest 1 minute - all unbroken
A.4 Ring dips, 4 x amrap, rest 3 minutes - 15 per set
B. 100 GHD Sit ups for time - 5:34
Warmed up with doubles, felt good, timing back. Cleans were tough at this weight but just held on. I wanted 15 dips throughout and got it although I think I had more there. KB swings were the hardest part felt like crying every set but didn't let go. GHD situps were awful! After 40 could only do sets of 4.

pm
For Time
20 push press @ 185
500 meter row sprint

3/4/2012

2012-03-04T08:33:00.008-08:00

Ice coffee + milk
Veggie omlet - tomato, avacado, onions, cheddar
1 piece multi grain toast
Small serving mixed fruit (1/2 cup)

Subway foot long wheat (inside scooped out)
Chicken - double meat
Cheese + all mix ins + ranch

Half of a gluten-free dark chocolate almond bar

16oz Coke Zero
3.5 slices Paleo Pizza
Salad

Half of a gluten-free dark chocolate almond bar

*Allowing for Sunday to be healthy but a little lax with the chocolate and coke zero. I really wanted something sweet*

3/3/2012

2012-03-03T06:53:00.007-08:00

2 eggs
2 strips bacon
organic oatmeal + honey

Black coffee
Endura (hydration)
Banana
Small sweet potato

Progenex + bcaa + glutamine + creatine
Banana

Bison burger (flax seed wrap)

Ice coffee + cream

Salad
Brown Rice
Chicken Broccoli (cooked no corn starch no sugar)

Brown rice
Chicken broccoli (cooked no corn starch no sugar)

2 pieces of mozzarella cheese

Bison flax seed pizza
2 squares dark chocolate

WOD 12.2
82 reps

3/2/2012

2012-03-02T08:47:00.006-08:00

Organic oatmeal
Coffee (black)

3 egg omlet + veggies + cheese

shrimp
1 cup brown rice
mixed veggies

Progenex + bcaa + creatine + glutamine
Banana

Ice coffee + cream

Shrimp
1 cup brown rice

Lobster tail
Tostones (plantain)
Salad
4 squares dark chocolate

3/1/2012

2012-03-01T09:12:00.009-08:00

paleo pancakes
banana
organic maple syrup
coffee (black)

Progenex + BCAA + creatine + glutamine
Banana
2 spoonfuls pb&j (organic)

Chicken sausage
Mixed veggies
Small sweet potato
Apple

Chicken sausage
Small sweet potato
Almonds
Mixed fruit

shrimp
wild brown rice + quinoa
mixed veggies
4 squares 70% dark chocolate
pistachios

12.2 practice
Didn't hit the WOD but messed around with changing the weights, pacing etc. good news is 135lbs is very manageable for me, bad news 165 will def be done in singles. I hope I can get about 3-4 minutes with that bar and hit 12-15 reps. Mid 70's will be a good score on this WOD.

2/29/2012

2012-02-29T08:30:00.007-08:00

Organic oatmeal + honey
Coffee (black)

Endura (hydration)

Progenex + bcaa + creatine + glutamine

3 eggs + broccoli + tomato + onions

Sliced chicken breast
Almonds
2 small sweet potatoes

Sliced chicken breast
Handful of almonds

Salad
Chicken sausage
Mixed veggies
1 piece of cheese
2 tbsp pb&j mix

Chamomile tea + honey
Pistachios

Am
A. Back squat - 2.2.2.2 rest 3m 330, 335, 340, 345
B. omem 10m muscle ups - 4,4,4,4,4,3,3,3,3,3

5 min row warmup
Row 2m @90%
Rest 1m x 10
5 min row cooldown
599m, 598m, 603m, 585m, 597m, 597m, 592m, 584m, 601m, 613m

2/28/2012

2012-02-28T07:58:00.011-08:00

3 eggs
2 strips bacon
organic oatmeal + honey
coffee (black)

Endura (hydration)

progenex + bcaa + glutamine + creatine
Banana

almond meal chicken
broccoli + cauliflower
2 spoonfulls PB&J mix (organic)

almond meal chicken
pineapple

Pork
Broccoli and carrots
2 TBSP PB&J mix (organice)
blackberries
perrier

AMRAP 15
5 squat snatches @ 135
10 burpee box jumps 20'
50 double unders
5 rounds + 2 snatches
*Totally underestimated this workout, I felt like crap mentally. Snatches are def get easier and more manageable at 135lbs which is good and burpee box jumps were slow and steady. I seem to be regressing on doubles. Finally started to catch my stride on 3rd round. I am not fast with them but can def string 30-50 in a row mid WOD which I suppose is not bad - def need to continue to throw these in during warm ups*

Skill: 4x8 HSPU games standards 90s rest between

40m BBALL game

2/27/2012

2012-02-27T06:33:00.009-08:00

I weighed 191.6lbs - need to make sure I don't start getting too light.

organic oatmeal
coffee (black)

progenex + bcaa + glutamine + creatine
banana

3 eggs
2 strips of bacon

Steak
Carrots
Broccoli

Coconut water
2 small Sweet potatoes

progenex + bcaa + glutamine + creatine
banana

almond meal chicken
mixed fruit (pinapple, berries)
3 forks natural PB&J

salad
chicken
veggies
pistachios
cranberries

lemon tea w/ honey

am
A.1 DL, 3 x amrap @ 315, TnG reps, rest 1 minute - 15, 15, 15
A.2 Push press, 3 x amrap @ 185, rest 1 minute - 5, 7, 5
A.3 Double unders, 3 x 60 seconds amrap, rest 3 minutes - 72, 86, 90

*The second I halted motion at all I called it a set*
*I suck at doubles when tired, and I was exhausted today by the time I got to them. I needed this*

pm
21/15/9
box jump, 24"
CTB pull ups
2:40
*pissed I wanted every set of pullups unbroken. Butterfly kept breaking down after first set*
*suck at doubles still, seem to be regressing on these*

2/26/2012

2012-02-26T11:14:00.005-08:00

Coffee (black)

Ice coffee + oatmeal
3 eggs
2 strips bacon
Organic oatmeal + honey

Bison cheese burger + multi grain bun
Apple

Handful of almonds

Sautéed broccoli
Tomato + veggie + ground turkey soup

Salad
Ribeye
Veggies
Perrier
Cranberries

2/25/2012

2012-02-25T05:47:00.008-08:00

coffee
2 fried eggs
2 strips bacon
1 banana

Bison cheese burger + multigrain bun

Endura (hydration)
Progenex + bcaa + creatine + glutamine

Cobb salad
Coffee

House salad
Seafood fra diavlo w/ whole wheat linguini
Broccoli

10 min handstand walk practice
10 min pistol practice
7 Rounds:
4 hspu
5 sqt clean @155
6 c2b pullups
7 kb swings @70
12:23

Hot yoga - awesomeness!

2/24/2012

2012-02-24T04:21:00.008-08:00

Food choices will be hard during lent Friday's - I'll do my best

organic oatmeal
coffee (black)

Energy Breakfast Sandwich - 5 egg whites, low fat american, honey grain english muffin

1/2 egg salad
9 pieces - spicy crab + shrimp sushi (brown rice)

small coffee + cream
progenex + bcaa + creatine + glutamine
mixed fruit: berries, pineapple, grapes

Salmon
Veggies
Apple

3 egg veggie omelette
2 clementines
Bowl of soup
Handful almonds
pomegrante fruit strip

Active recovery
swim 45 minutes
*swam breast stroke and finished 54 laps or 1350m*

2/23/2012

2012-02-23T06:43:00.010-08:00

3 eggs
2 strips bacon
organic oatmeal + honey

coconut water

progenex + bcaa + creatine + glutamine + banana

almond meal chicken breast
broccoli + asparagus
2 small sweet potatoes

progenex + bcaa + creatine + glutamine
apple

almond meal chicken
mixed fruit

Salad
Tomato soup (turkey)
Short ribs
Brown rice
7 chocolate almonds
Chamomile tea + honey

am
3 hang squat cleans - heavy but nothing that will smoke you.. wake up the brain
sprint 25 meters
rest 2 minutes x 3 - 16s @ 145, 15s @ 155, 14s @ 165
+
20 sec. row sprints @ 100%
rest 2 minutes x 3 - 15, 15, 15 (calories)
+
30 sec. amrap double unders
rest 2 minutes x 3 - 54, 54, 60 (did 97 without breaking)

pm
CF Sectionals workout #1
AMRAP 7 - burpees
130 reps - according to the spectators I have another 5-10 in me.

2/22/2012

2012-02-22T05:46:00.000-08:00

organic oatmeal + honey
coffee (black)

progenex + bcaa + glutamine + creatine + banana

1 egg, onions, peppers, tomatoes, steak
Great tea + honey

1/3 lb chicken breast sliced
Small sweet potato

Endura (hydration)

progenex + bcaa + glutamine + creatine + banana

Chipotle - brown rice bowl, guacomole, double chicken

salad
2 pieces of broiled salmon
steamed veggies (broccoli, carrots, asparagus)
green apple

am
5 minute row warm up
+
5 minutes @ 90%
2 minute rest x 4
+
5 minute cool down
1403m, 1401m, 1392m, 1406m

pm
A. power clean x 1, every 30 seconds until you reach a max... no more than 10# jumps - failed at 275lbs - not happy
B. Split Jerk, 2.1.2.1, rest 3 minutes (no maxes.. but hit it good) 225, 255, 235, 265 (ties PR)
C. T2B - 3 x 10 unbroken, rest as needed - 3 sets all unbroken

I can sit and make excuses all day about how I'm unhappy and cry about my failed 275. It's the first lift I haven't improved on in a few months. Bottom line is I have been sleeping like shit and under the weather. I also have been doubting myself physically. If I want to make noise at regionals I need to get this all in check. My work ethic and food are in check but my sleep cycle sucks. I need to start by prioritizing this ASAP.

2/21/2012

2012-02-21T09:39:00.001-08:00

mcdonalds ice coffee + cream
3 hard boiled eggs
2 strips bacon
1 serving organic oatmeal + honey
green tea

endura (hydration)

progenex + bcaa + glutamine + creatine
grapes

bison cheesesteak whole wheat wrap
mashed sweet potatoes

6 small cold shrimp
cucumbers
berries
handful of almonds

chinese chicken and broccoli (prepared with no corn starch or sugar in dressing)
brown rice
apple

15 unbroken power snatch @ 95#
500 meter row sprint @ 100%
rest 7 minutes x 2 - 2:20, 2:24
+
20 unbroken burpees AFAP
20 unbroken kb swings @ 70#
20 unbroken burpees AFAP
rest 7 minutes x 2 - 2:23, 2:18

*happy with my strength as of now, but not with my speed. I feel like I can move at a steady quick pace, not fast pace though. Very frustrated.

2/20/2012

2012-02-20T05:02:00.001-08:00

organic oatmeal
coffee black

endura (hydration)

banana
progenex + bcaa + glutamine + creatine

4 small lamb chops
sliced cucumber
handful of almonds

Green tea

2 almond meal chicken breast
salad
broccoli
green apple

Green tea

progenex + bcaa + glutamine + creatine
grapes

almond meal chicken breast
broccoli
mixed berries

Grilled Filet of sole
Salad
broccoli + asparagus + cauliflower
green apple
Handful of almonds

chamomile tea + honey

am
A.1 Back Squat, 3.1.3.1.3, rest 45 seconds - 315lbs, 345lbs, 315lbs, 365lbs PR, 315lbs
A.2 pull ups (chest to bar), 5 x 15 unbroken, rest 2 minutes - all sets unbroken 'butterfly'

pm
7 minute amrap
3 hang squat cleans @ 175
3 muscle ups
7 rounds + 4 reps

2/19/2012

2012-02-19T08:52:00.000-08:00

3 eggs + ham + onions
2 strips bacon
Mixed fruit
Coffee + half n half

Pistachios
Salad (stew leonards)
brown rice spicy tuna sushi (12 pieces)

Pistachioios
Apple

Lamb Chops
Shrimp cocktail
Strawberries
Salad

Chamomile tea + honey

2/18/2012

2012-02-18T07:17:00.000-08:00

2 cups coffee + cream
3 eggs omelet + ham + onions
2 strips bacon
Mixed fruit

Green tea

Pistachios
Grilled chicken + pear + Gorgonzola + craisins + pecans
Turkey burger + pepper jack + avacado ketchup
Diet soda
Mixed veggies
Mixed fruit

Chamomile tea

Mixed nuts
Coffee (black)

Sparkling water
Tomato bisque soup
Seafood app - shrimp, oyster, lobster, crab claw
Lamb shank + sweet potato

2/17/2012

2012-02-17T04:45:00.001-08:00

Oatmeal + honey
coffee (black)

Progenex + bcaa + glutamine + creatine

Organic chicken breast sliced
Organic plantain chips + guacamole
15 pistachios
2 small chunks muenster cheese

Medium ice coffee + cream

Beef Jerky (whole foods)
15 pistachios
Small serving mixed fruit

More plantain chips + guac
Pistachios
Strawberries

Dinner:
miso soup
edamame
seared tuna tatake
lobster (cold) over salad
30 squat snatch @ 135
100 double unders
30 power cleans @ 135
100 double unders
30 box jumps, 30"
100 double unders
Time: 18:38
*I suck at doubles when tired*

100 situps for time = 1:59

2/16/2012

2012-02-16T09:40:00.000-08:00

McDonald's ice coffee + cream
3 egg omelette + 3 strips bacon
Steel cut oats + honey

Pineapple (1 cup "ish")
Progenex + bcaa + glutamine + creatine

Almond meal chicken (fried in olive oil)
Broccoli + asparagus

Gluten Free Pasta

Endura (hydration drink)
Progenex + bcaa + creatine + glutamine

Cobb Salad
Almonds
Perrier

am
200 meter sprints @ 100%
rest 2 minutes x 4 - 35.76, 35.24, 34.41, 33.99
*done outside, wet and some uphill, very happy with times and recovery*
+
20 sec. row sprints
rest 2 minutes x 4 - 15cal, 16cal, 17cal, 16cal

pm
For time:
500 meter row
15 thrusters @ 95#
500 meter row
15 thrusters @ 95#
4:58
I was rowing like a bitch, not happy with that

2/15/2012

2012-02-15T05:56:00.000-08:00

oatmeal + honey
coffee (black)

Progenex + bcaa + glutamine + creatine + banana

Mexican omelette: beef, cheese, onions, avacado, salsa, sour cream
Berries

Brown Rice + Shrimp

Small Starbucks coffee (milk)
Endura (pre WOD hydration)

Progenex + bcaa + glutamine + creatine + banana

small serving shrimp + brown rice
pineapple

Salmon, Spicy Tuna, Shrimp Avacado Naruto Roll (cucumber wrap)
House Salad + ginger dressing

handful of almonds
apple

AM
5 minute row warmup
5 minutes @ 90%
rest 2 min x 5
5 minute row cooldown
1407m, 1409m, 1397m, 1401m, 1375m

PM
A. Deadlift take up to max effort - 475lbs PR (I think I got more)
rest 10 minutes
B. 90% of A 1x AMRAP - 5 @ 425lbs

2/14/2012

2012-02-14T09:24:00.001-08:00

Paleo Pancakes + banana + organic maple syrup
coffee (black)

Progenex + 5g creatine + glutamine + bcaa + banana
coconut water

Ground beef + quinoa
broccoli + asparagus
green apple

1 serving gluten free pasta

Cobb Salad
Mixed fruit

Shrimp + brown rice + broccoli
Apple

Chamomile tea + honey

PM
Row 250m
15 kb swings @ 70
25 burpees
15 kb swings @ 70
Row 250m
rest 12m x 3
3:51, 3:58, 3:49
*Goal was sub 3:30 - wasn't happening today. All rows were between 1:28-1:34 pace, swings unbroken, needed to speed up on burpees*
*Pretty sure I blacked out on the last set of swings on the final round. I asked Dante if I had done the set after finishing the second row, and had no recollection.

Nighttime BBALL game

2/13/2012

2012-02-13T03:48:00.000-08:00

1 cup oatmeal + honey
Coffee (black)

2 scoops progenex + 2 BCCA caps + 5g creatine + banana

3 eggs
2 strips bacon
large green apple

Grilled Chicken chunks
Mashed plantain
pineapple

2 scoops progenex + 2 BCCA caps + 5g creatine + 1 scoop glutamine + banana
coconut water

Gluten Free Pasta
Lamb/Beef Gyro Meat
Berries

Salad
Shrimp stir fry w/ quinoa
Perrier
Handful dark Choco almonds

Chamomile tea + honey

AM
A. Back Squat - 3.2.3.2.3.2 rest 30s - 315, 330, 315, 340, 315, 350 PR
B. unbroken c2b pulluP - 6x15 rest 3m - all sets unbroken butterfly

PM
5 rounds:
3x squat snatch @ 155
3x thrusters @ 155
8:23
*only 2 misses on the snatches*

2/12/12

2012-02-12T08:18:00.003-08:00

Rest day

*on days when feasible ill be posting my food log again*

Coffee (black)
3 hard boiled eggs
2 strips bacon
1 banana

Organic bison burger
+ multigrain bun (onions, pickles etc)
Handful of blueberries

Organic bison burger
+ multigrain bun (onions, pickles etc)
Handful almonds
Large green apple

Small greek salad
Broccoli
Chicken Gyro meat (large serving)
Perrier water
Handful blueberries

Chicken souvlaki stick
1 piece Polly-O cheese
1 serving (organic dark choco covered coconut bits)

Chamomile tea + honey

2/11/12

2012-02-12T08:18:00.001-08:00

Rest day

2/10/2012

2012-02-10T07:36:00.000-08:00

Tester
1000m row
100 pullups
10 handstand pushups
8:52

2/9/2012

2012-02-09T11:07:00.000-08:00

Snatch Grip DL
4, 3, 2, 4, 3, 2 rest 2m - 315, 325, 345, 325, 335, 355

Close Grip Bench
Ladder (1-5) #185lbs - 7 minutes
2 ladders + (1, 2) - bitched out on this, my arms died quick

3 squat snatches - heavy (no misses)
20 sec. amrap box jump - 24"
rest 2 minutes x 4 - 155lbs + 19, 165lbs + 19, 170lbs + 19, 175lbs + 19
*not TNG reps, first and fourth round no misses, middle 2 rounds I missed 1 attempt on each*
+
5 c & J - heavy, TnG Reps
200 meter row
rest 2 minutes x 4 - 1:07 @ 175lbs, 1:10 @ 190lbs, 1:23 @ 200lbs, 1:01 @ 205lbs (2 reps)
*just barely made set 3 had no business going up 2 minute rest wasn't enough for this guy*
+
200 meter sprint
rest 2 minutes x 4 - 43s, 43s, 44s, 43s
*200m shuttle run, 25m turn arounds not conducive to top speed*

DEADDDDDD

2/8/2012

2012-02-08T10:04:00.001-08:00

AM
12x25m "underwater swim"
rest 60 seconds

*first 4 were on 1 breath*
*next 8 underwater but not on 1 breath*
*this was much harder than it looked - need to learn how to warm up for these things*

60 minutes of mobility work + hspu and hs walk work (low volume)

2/7/2012

2012-02-07T11:30:00.001-08:00

"Helen"
3 rounds for time
400 meter run
21 kb swings, 55#
12 pull ups
7:58 (did the 400m run indoors so 16x25m shuttle sprints. With all the stop and go it was about 40-50 seconds wasted stopping and turning. Goal was sub 7:15 - good workout nonetheless

rest 2 hours

5 rounds for time
5 DL @ 275
10 thrusters @ 95#
4:28 - everything unbroken - Good WOD can def be done under 4

40 minute bball game @ 9pm

2/6/2012

2012-02-06T16:11:00.000-08:00

Got out of a 12 hour drive and came to gym on 3 hours of uncomfortable sleep in the car

A. Back Squats - 5, 4, 3, 5, 5 (goal was 300+ on each set) rest 2m - 300, 310, 320, 300, 300
B. Weighted Pullups - 5 x 2-3 reps rest 2m - 3x60lbs, 3x76lbs, 3x85lbs, 2x94lbs, 2x100lbs

rest 2.5 hours

For time:
50 chest to bar pullups
100 wall ball shots
7:26 (legs were absolutely smoked)

2/5/2012

2012-02-06T08:50:00.001-08:00

Superbowl Sunday - enough said

*did not have a sip of beer or alcohol*

2/4/2012

2012-02-04T18:15:00.000-08:00

Rest Day

*12 hour car ride - not so much*

2/3/12

2012-02-03T07:08:00.000-08:00

Tester WOD
25 thrusters #135
50 pullups
50 burpees
50 pullups
25 thrusters #135
12:31

2/2/2012

2012-02-02T12:53:00.000-08:00

AM
A. Snatch Grip DL - 5, 4, 3, 5, 4, 3 rest 2m - 275, 295, 315, 285, 305, 325
B. Close Grip Bench (floor) 6, 5, 4, 6, 5, 4 rest 2m - 185, 200, 220, 200, 205, 220(3)
*2 minute breaks made huge difference*

PM
3 sqt snatches (heavy) no misses
AMRAP 20s box jump 24"
rest 2m x 4
145 + 12
155 + 11
160 + 18
165 + 18
*not TNG reps, and first 2 sets games standards last 2 were just go for it*

+

5 C+J TnG
200m row
rest 2m x 4
165lbs @ 1:13, 175lbs @ 1:10, 185lbs @ 1:11, 195lbs @ 1:12

+

20s AMRAP burpees
rest 2m x 4
10, 10, 11, 10

2/1/2012

2012-02-01T11:21:00.000-08:00

AM
50m swim sprints x 10
rest 90s
44s, 47s, 44s, 45s, 46s, 45s, 46s, 46w, 45s, 43s
*figuring out pacing and warming up properly is going to be difficult, but recovery was easy*

PM
60 minutes of mobility and handstand work

1/31/2012

2012-01-31T12:31:00.000-08:00

pm
60 sec. amrap squat clean @ 115# - unbroken - 15, 15
60 sec. row for max calories - 25, 26
rest 7 minutes x 2
+
60 sec. amrap burpee box jump - 20" - 18, 18
60 sec. amrap row for max meters -
318m, 328m
rest 7 minutes x 2
+
30 sec. amrap double unders - 45, 54
30 sec. amrap ctb pull ups - 12, 17
30 sec. amrap kb swing, 70# - 16, 16
30 sec. amrap C&J @ 95# - 9, 10
rest 7 minutes x 2
+
500 meter row @ 97% - 1:31.4, 1:35
rest 7 minutes x 2

8pm basketball game played entire game 40m straight

1/30/2012

2012-01-30T07:17:00.000-08:00

AM
A. Back Squat - 5, 4, 3, 5, 4, 3 rest 2m - 285, 300, 315, 290, 305, 325
*2 minutes rest drained the hell out of me. extra minute makes huge difference. Also trying to get used early WOD did this at 8am*
B. 30 muscle ups for time - 6:58 (39 second faster than last time) but not fully happy I should be faster by now. Improvement is good though. Hope to have this down below 5:00 by regionals. The height of the rings *games standards* def through me off

PM
5 rounds:
5 squat snatch @ 135
5 thrusters @ 135
9:00
*legs dead from squats*

1/29/2012

2012-01-29T13:22:00.001-08:00

Rest day

1/28/2012

2012-01-28T13:50:00.000-08:00

Jackie
1000m row
50 thrusters @ 45lbs
30 pullups
Goal - sub 6
Time: 6:07 PR
Not as fast as I wanted but considering yesterday's medical procedure and news of my friends death about an hour ago I'll take it. RIP Kimmy I didn't stop once in your honor

1/27/2012

2012-01-28T13:34:00.001-08:00

Procedure done - Rest Day

1/26/2012

2012-01-26T14:21:00.000-08:00

AM
A. Snatch Grip DL - 6, 5, 4, 6, 5, 4 rest 3m - 255, 275, 300, 265, 285, 310
B. Close Grip Bench (from floor) - 6, 5, 4, 6, 5, 4 rest 3m - 185 (5), 185, 200, 185, 200, 225

PM
A. Snatch - build up to a tough triple - catch in the squat - 155
+
3 squat snatch - no misses
10 burpee chin ups
rest 1:45 minutes x 4 - :57, :58, :57, :56 all at 135
+
B. Split Jerk - build up to a tough double in 12 minutes - 235lbs
+
2 push jerks @ above weight
30 sec amrap doubles
rest 1:45 minutes x 4 - 54, 53, 55, 48 all at 235lbs

1/25/2012

2012-01-25T13:39:00.000-08:00

AM
90s hill sprint @ 90%
slow jog down x 8

12 minutes straight on this sucked.

PM
50 HSPU not for time
timed it anyway 8:25 - wasn't rushing no failed attempts
10, 8, 7, 7, 7, 6, 5
Success considering have been avoiding these and my shoulders didn't hurt

1/24/2012

2012-01-24T12:38:00.001-08:00

Suck Fest

Row 500m
rest 8m x 3 (all sets under 1:30 Goal)
1:28.9, 1:29.7, 1:29.7

AMRAP 90s burpees
rest 8m x 3
34, 34, 36

Whole thing sucked ass

1/23/2012

2012-01-23T08:05:00.001-08:00

AM
A. Back Squat - 6, 5, 4, 6, 5, 4 rest 3m - 275, 295, 315, 285, 305, 325
B. 5 Muscle ups EMOM unbroken 7 minutes - 5, 5, 5, 3, 3, 2, 2 (minutes 4, 5, 6, 7 all I could string unbroken)
C. 10m strict chinup ladder #35lbs 1-5 - 3 full ladders + 1 + 2 = 48 total reps

PM
Karen
150 Wall Ball Shots
5:37

*I weighed 199.6 this morning. I need to start watching portions and get down to 193-194 as I felt the extra weight on the gymnastic movements*

1/22/2012

2012-01-23T08:03:00.003-08:00

Rest Day

1/21/2012

2012-01-23T08:03:00.001-08:00

60 minutes of mobility

1/20/2012

2012-01-20T12:00:00.001-08:00

5 rounds:
1000m row
15 pullups
15 thrusters @ 75
15 burpees
32:45 - all rows under 3:50, all reps slow but unbroken - workout totally sucked especially for day 5 in a row.

1/19/2012

2012-01-19T11:27:00.000-08:00

AM
A1. DL @ 315lbs 3x AMRAP rest 30s - 15, 13, 13
A2. Push Press @ 135lbs 3x amrap rest 3s - 15, 13, 11
A3. FLR x 3 x 60s, rest 3 minutes - all sets unbroken
*reps were all consecutive no pausing the second I paused I stopped*

PM (1.5 hours resgt between not ideal)
A. Snatch - build to tough triple 150lbs (tap n go) tough but def think I got more
+
3 sqt snatch (no misses)
10 burpee pullup
rest 2m x 4
:54 @ 135, :53 @ 135, :56 @ 140, :58 @ 140 (missed first one, did 3 more in a row after) all TNG

B. Split Jerk build to tough double in 12m = 225lbs
+
2 push jerks @ above weight
AMRAP 30s doubles
rest 2m x 4
225lbs + 52 (unbroken), 225lbs + 54 (unbroken), 225lbs + 55 (unbroken), 225lbs + 56 (unbroken)
*doubles felt really good today considering ankle, getting XRAY next week. Everytime I run it fills with fluid.

1/18/2012

2012-01-19T11:12:00.000-08:00

Run
warmup + cooldown 5m run
Run 5m @ 90%
rest 3m x 4

PM
10 rounds (not timed):
10m HS walk
3 HSPU
10 GHD situps
set 5, 6, 7, 8, 10 HS walk unbroken - all HSPU unbroken

1/17/2012

2012-01-17T18:37:00.000-08:00

PM
AMRAP 60s Sqt Clean Thrusters @ 95lbs
AMRAP 60s Burpee Box Jumps @ 20"
rest 7:30m x 3
1: 15 + 15 = 30
2: 16 + 16 = 32
3: 16 + 14 = 30

+

20 KB swing unbroken @ 70lbs
10 air squats
20 cals on rower
rest 7:30m x 3
1: 1:38
2: 1:37
3: 1:37

Played a 40m bball game at night

1/16/2012

2012-01-16T12:24:00.000-08:00

AM
A. Back squat - 10,8,6,4 rest 3m - 255,275,295,315 all sets felt good
B. 3 unbroken muscle up emom 10 - all done easy
C. 7m ascending c2b pullup ladder by 2's - finished round of 16 and got 2 reps on 18. Rest and pacing was tricky especially after muscle ups.

PM
10 minute clock
Row 2000m
Amrap burpees remainder of time
Goal 7min 60+ burpee
Actual - 7:03 + 51 reps
*Pretty happy about today's day. Had a rough week and I'm content with all my output today especially final WOD. 60+ burpees is doable if I wasn't alone in the gym. No excuses though, next time I hit my mark even if I'm alone.

1/15/2012

2012-01-16T12:20:00.001-08:00

Rest day

1/14/2012

2012-01-14T15:56:00.000-08:00

Had to do these backwards:

Run 1 mile
150 doubles
100 ghd situps
Run 1 mile
23:45 - second run after GHD was agonizing

Rest 1.5 hours

5/4/3/2/1
Clean n Jerk @ 205
muscle up
6:36 - muscle ups unbroken

1/13/2012

2012-01-14T15:49:00.000-08:00

Mentally wrenching day felt like doing nothing and quitting:

Snatch 1rm- didn't get a weight failed 185lbs n 205lbs a bunch (not heavy, no balance)
Jerk 1rm - 255lbs - stopped there didn't feel it today

PM
4 sets hang p snatch x 3 amrap 10s burpee pullup rest 2:30 x 4
115, 125, 135, 145 (3 burpees per set)

4 sets p clean x 5 amrap 30s 10m shuttle sprints rest 2:30
165, 185, 215, 245 PR!

I dug deep and made something good out of a shitty day.

Weakness left to attack
- hspu
- jerk (technique)
- snatch (technique)

1/12/2012

2012-01-14T15:43:00.001-08:00

Rest day

1/11/2012

2012-01-11T08:30:00.000-08:00

AM
Row 5minute warmup & cooldown
Row 3m @ 90%
rest 2m x 7
All kept around 850m
I was exhausted today - my 90% was weak

PM
1RM Deadlift - 465lbs
1RM Ring Dip (strict) - 100lbs

1/10/2012

2012-01-10T13:41:00.001-08:00

Fran - 2:29 PR

rest 45-50 minutes (instead of 30 minutes - didnt have time before class)

Row 1k - 3:15

1/9/2012

2012-01-10T13:40:00.000-08:00

Test Week
A. Find 1RM Front Squats - 325lbs easy money
B. Find 1RM weighted pullup (strict) - 110lbs

PM
5/4/3/2/1
Muscle Up
HSPU
Clean + Jerk @ 175lbs
8:23m - not for speed everything unbroken

1/8/2012

2012-01-10T13:37:00.001-08:00

1/7/2012

2012-01-07T08:26:00.000-08:00

A. Hang Squat Snatch - 3x5 tough sets - 120, 135 (4), 135 (4) failed last rep on both sets
B. Behind the neck Split Jerk - 225, 245, 265

3 sets
hang p snatch 3 reps
10s amrap burpee chinup
135lbs (3), 135lbs (4), 135lbs (4)
rest 2:30 between sets

3 sets
Power Clean x 5
30s 10m shuttle sprint
rest 2:30 between sets
185lbs (10), 205lbs (10), 225lbs (10)

1/6/2012

2012-01-06T18:45:00.000-08:00

120 KB Swings for time @ 70lbs
Everytime you fail 10 ring dips

50, 75, 95, 112, 120
6:03 (4 penalties all sets of 10 dips easy and unbroken)

1/5/2012

2012-01-06T18:42:00.001-08:00

Rest day

1/4/2012

2012-01-04T09:12:00.000-08:00

AM
2 minute clock:
400m Run
Amrap Doubles
rest 8 minutes x 6
17, 42, 12, 34, 33, 38

*I'm just good with doubles fresh, the second my HR is jacked I sucked. Few lessons from this.
A) never use an again faster rope right out of plastic bag, thing was so coiled I couldn't do more than 2 or 3 at a time.
B) My old RX rope is heavy but keep my form on these better than the speed rope
C) Stop being a bitch and making excuses. Happy I found a new thing to work on to get to the elite level.

PM
DL cluster 2.2.2 x 5 rest 15s rest 3m - 365,385,395,405,410
Ring dip cluster 2.2.2 x 5 rest 15s rest 3m - 50,55,60,62.5,62.5 (all strict)

1/3/2012

2012-01-03T19:24:00.000-08:00

3 Power Cleans @ 185
3 Squat Cleans @ 185
3 Push Jerks @ 185
Row 300m
rest 8-10m x 4 - 1:42, 1:39, 1:32, 1:37 (all 9 reps unbroken done in 25-30 seconds)

1/2/2012

2012-01-02T18:40:00.000-08:00

Exhausted before I started this WOD

A. Front Squat Cluster - 2.2.2 x 5 rest 15seconds rest 3 minutes - 260, 270, 280(failed last rep on final cluster), 280 (failed first rep last cluster), 260
B. Weighted Pullup Cluster (strict) - 2.2.2 rest 15 seconds rest 3 minutes - 50, 55, 60, 70, 80

PM
1000m row (must keep 1:28 pace) anytime dropped below get off rower 6 C2B pullups
7:32

cruised through first 400m then hit 1:29 for a split second, and it all went down hill from there. Got 4 total penalties. This one killed me before I even started, need to be mentally stronger.

1/1/2012

2012-01-01T10:54:00.001-08:00

Rest Day

12/31/2011

2011-12-31T15:25:00.000-08:00

A. Power Snatch Cluster 1,1,1 rest 15 seconds x 3 rest 3 minutes - 145, 155, 165
B. Squat Clean Cluster 1,1,1 rest 15 seconds x 3 rest 3 minutes - 230, 245, 255
+
Row 30 seconds @ 100% rest 2:30 x 6
All sets at or above 200m

rest 1 hour (more like 30 minutes)

21-15-9
Thrusters 135lbs
Chest 2 Bar Pullups
7:16m (should've butterflied the pullups the entire time. Started on round 2 because of my shoulder which never even hurt)

12/30/2011

2011-12-30T13:31:00.003-08:00

10-9-8-7-6-5-4-3-2-1
Power Clean @ 135lbs
Box Jumps 30"
6:18 - everything unbroken

12/29/2011

2011-12-30T13:31:00.001-08:00

60 minutes mobility

12/28/2011

2011-12-28T07:24:00.001-08:00

AM
25 minute jog

PM
A. Deadlift Cluster 2.2.2 rest 15 seconds x 3 rest 3 minutes - 385lbs, 405lbs, 410lbs
B. Weighted Ring Dip 2.2.2 rest 15 seconds x 3 rest 3 minutes - 35lbs, 50lbs, 65lbs

12/27/2011

2011-12-27T13:29:00.000-08:00

Felt dead tired from the get go

all at 95-97%
3 rounds:
10 power snatch @ 75
10 burpees
time: 2:46 - burpees felt really slow

rest 8m

3 rounds:
10 thrusters @ 95lbs
10 pullups
time: 2:06

rest 8m

Grace - 2:55 - was absolutely dead after first 10.

12/26/2011

2011-12-26T12:18:00.000-08:00

AM
A. Front Squat Ladder - 2.2.2 rest 10s rest 3m - 255lbs, 270lbs, 280lbs
B. Weighted Pullups (Strict) - 3.3.3 rest 10s rest 3m - 25lbs, 30lbs, 40lbs

PM
AMRAP 8
3 Hang Squat Clean @ 185lbs
3 Muscle Ups
6 rounds + 3 cleans

12/25/2011

2011-12-25T11:44:00.001-08:00

Rest Day

Trying out a cheat day Sunday lets see what happens

12/24/2011

2011-12-24T11:14:00.000-08:00

Great day at CF Milford

10 minute clock
Row 2000m (sub 6:50 goal)
AMRAP double unders
6:48m + 102 doubles - legs were shot. Considering I tied a PR and wasn't on my ass for 10 minutes like last time I'd say its an improvement.

rest 10m

10 minute clock
Max Cals Air Dyne Bike - 175 cals (legs dead)

rest 10m

5 min front squat ladder @ 205 (1-5)
2 full ladders + 1 rep (31 total reps)

12/23/2011

2011-12-23T14:47:00.001-08:00

10 DL
150 Doubles
10 DL
100 Box Jumps @ 24'
10 DL
50 GHD situps
time - 10:50m

Thought I had 315 on bar turns out it was 295

12/22/2011

2011-12-22T18:04:00.001-08:00

60m mobility

12/21/2011

2011-12-21T08:57:00.000-08:00

AM
60m mobility

PM
Work to a 3RM Deadlift - 425lbs - felt good didn't want to push it past this with shoulder
3x15 GH raise - finally figured these out, and they suck

12/20/2011

2011-12-20T19:01:00.000-08:00

Shoulder is killing me - going to have to lay off things for a bit

4 x 800m run outdoors with hills rest 8 minutes
2:51, 2:45, 2:54, 2:46

rest 3 minutes

50 GHD situps for time - 2:11m

*will continue to do shoulder mobility and stretching until this feels better*

12/19/2011

2011-12-19T19:04:00.000-08:00

AM
A. Front Squat cluster - 2.2.2 rest 10s, rest 3G
250, 270, 280 (failed final rep of cluster)
B. Weighted pullup cluster 3.3.3 rest 3m
50, 65, 80

PM
Row 30s @100% rest 2m x 8
All sets in the 200-210m range

12/18/2011

2011-12-18T16:58:00.001-08:00

Rest day

12/17/2011

2011-12-17T12:06:00.000-08:00

Good Day of Training at CF Milford

- As was evident yesterday I suck at high voulme HSPU so it's a glaring weakness I need to work on. 3x per week i'll do 4 sets of 6 unbroken. Today I did this no problem, gradually increasing to 8, 10, 12, 15 reps and so forth.

WOD 1:
Work to heavy clean n jerk no max - 255lbs - power cleaned and jerked with relative ease.

rest 15 minutes

WOD 2:
3 rounds:
15 ohs @ 95
15 burpees
4:50 - pissed I dropped the bar twice, should've been unbroken

rest 30 minutes

WOD 3:
AMRAP 12
2 rope climbs
5 dbell hanf squat clean @ 45lbs
200m run
8 rounds - I was flying and moving well. Oh and I figured out how to climb to rope finally.

Good day of work.

12/16/2011

2011-12-16T18:32:00.000-08:00

Challenge WOD:
21 thrusters @ 135
Row 800m
50 HSPU
Row 800m
21 thrusters @ 135

20:57 - hspu took me forever work needed

12/15/2011

2011-12-16T18:30:00.001-08:00

Active rest - 35m jog

12/14/2011

2011-12-14T11:10:00.000-08:00

AM
5m warmup and cooldown on rower
row 30s @ 100% rest 2minutes x 10
204m(10), 206m(10), 203m(8), 206m(8), 201m(6), 204m(6), 197m(4), 200m(4), 194m(2), 195m(2)

PM
A. Deadlift 2,2,2,2,2,2 rest 4 minutes - 365, 285, 405, 415, 425, 445 (1) PR!
B. Close Grip Bench rest 3 minutes - 175, 190, 205, 185, 195, 215
C. Amrap 5 ring dips .25% BW - 27 reps at 50lbs

12/13/2011

2011-12-13T12:29:00.000-08:00

Fran @ 90% - 3:02m (everything unbroken, didn't collapse)
rest 15m
Row 800m @ 95% - 2:35m (worst part)
rest 15m
Run 800m @ 100% - 2:51m (happy with this considering running on street avoiding cars etc)

Great workout!

12/12/2011

2011-12-12T19:59:00.000-08:00

Felt awful right from the get go - diet changes to be made tomorrow
A. Front Squat - 3,2,1,3,2,1 - 255, 275, 315 fail, 255, 275, 315 fail
B. Weight C2B pullup - 6x3 - 37.5, 50, 65, 65, 65, 75 (switched to 50 smashed my nuts w/ weight)
C. Accumulate 120 seconds l-sit - 47, 33, 27, 13

Rest 2.5 hours

AMRAP 8
Wall ball shots @ 30lbs
5 burpee to 8ft target everytime you stop

116 reps

Not a good day of training - back at it tomorrow

12/11/2011

2011-12-11T12:12:00.001-08:00

Rest Day

12/10/2011

2011-12-10T08:57:00.000-08:00

A. Snatch Balance - 115, 135, 145 (3x2)
B. RDL snatch grip - 195, 225, 255 (3x3)
C. TNG power snatch - 135, 135, 135 (3x3) worked form

Was supposed to rest 3-4 hours but couldn't

1 minute to complete:
2 p clean @ 185
2 f squat @ 185
2 p jerk @ 185
Amrap muscle ups
Rest 3m x 4
6, 6, 6, 6
Shoulders toasted from oly work - okay with now being able to link them even when tired

12/9/2011

2011-12-09T13:52:00.001-08:00

Throwdown WOD

Row 1k
30 squat cleans 135
Row 1k

12:20

Wasn't happy with time, but wasn't too far off top guys. Considering I slept 2.5 hours last night I'll take it. Cleans felt way heavier than they should have.

6 minute elevation mask breathing

12/8/2011

2011-12-08T20:49:00.001-08:00

30m recovery jog
30m mobility
5m elevation mask breathing

12/7/2011

2011-12-07T05:45:00.000-08:00

AM
Rower
10x20s @ 100% rest 2:30m
142m (10), 148m (10), 147m (8), 155m (8), 149m (6), 153m (6), 144m (4), 143m (4), 147m (2), 149m (2)

PM
Deadlift - 2, 2, 2, 2, 2, 2 - 365, 385, 395, 400, 405, 405 rest 4 minutes
Close Grip Bench - 6, 4, 2, 6, 4, 2 - 155, 170, 185, 165, 185, 205 rest 3 minutes
AMRAP 5 ring dips (strict) 25% of BW 50lbs - 31 reps

12/6/2011

2011-12-06T12:12:00.000-08:00

20 sec. amrap power clean @ 155 - 9, 10, 10
60 sec. amrap burpee up and over box jump, 20" *burpee, jump over the box etc.. - 13, 16, 18
40 sec. amrap kb swing, 53# - 21, 20, 21
rest 8 minutes x 3

43 reps, 46 reps, 49 reps

round 1 was bullshit, I did this workout with dante and as the clock counted 3, 2, 1 the fire alarm went off and we kind of stalled an decided fuck it go. We ran out of building right after.

12/5/2011

2011-12-05T16:35:00.000-08:00

All one session instead of 2 since I got home from airport at 5pm

Muscle Ups - 7, 7, 8 (all unbroken) PR

Front Squat - 2,1,2,1,2,1 rest 3min - 255, 275, 265, 300, 275, 305PR
Weighted mixed grip chinups rest 3min - 85, 110, 95, 115, 100, 120

rest 25-30 minutes

10 rounds:
10 pullups
10 box jumps @ 24"
5:17

12/4/2011

2011-12-04T13:48:00.001-08:00

Rainforest hike and swim

12/3/2011

2011-12-03T16:07:00.001-08:00

Was supposed to run sprints but was way too lazy - I was quite shocked. Had no desire to do anything.

Played tennis for about an hour, or whatever it was that I was playing, I'm sure a real tennis player would not have called it tennis. Also, got a 50 minute massage and did a little bit of core work. Tomorrow rest day will include a hike in the rain forest as well as a swim.

12/2/2011

2011-12-02T15:42:00.001-08:00

Puerto Rico Hotel WOD:

50 man makers for time @ 35lbs - 15:53 (considering travel, lack of food, downers for the plane, and vacation mode i'll take it, First enjoyable WOD in a while - not so intense)

12/1/2011

2011-12-01T19:20:00.000-08:00

Active rest

20 minute jog
Shoulder mobility

11/30/2011

2011-11-30T11:11:00.000-08:00

5 minutes run @ 85% rest 2 minutes x 4 = around 2 1/3 laps each time or .7 - .8 miles per run. Gas felt good, legs were tired.

A1. Clean Grip DL 5, 3, 1, 7, 7 rest 20s - 335, 355, 405, 335, 335
A2. Amrap HSPU rest 4 minutes - 8, 14, 12, 12, 13
B. 3x10 bench press rest 2 minutes - 165, 165 (9,1), 165 (7,3)
C. 3x12 GH raise rest 45s - all sets assisted

11/29/2011

2011-11-29T12:13:00.000-08:00

30s clean and jerks @ 115lbs - 9, 10, 11
30s burpees - 12, 11, 11
30s kb swings @ 70lbs - 14, 15, 15
30s box jumps @ 24" - 23, 24, 25
rest 8 minutes x 3
Totals = 58, 60, 61

11/28/2011

2011-11-28T13:03:00.000-08:00

A. OHS 3x5 tough sets - 160lbs, 185lbs, 190lbs
B. Front Squat Ladder 5 minutes @ 185lbs 1-5 - 2 ladders + 1 rep (31 total squats)
C. Barbell Row - 3x 6-8 @ 30x0 - 95lbs, 115lbs, 135lbs (rest 2 minutes)

PM
2 minute AMRAP
30 doubles
5 TTB
2 minutes light jog
x 6

2rd + 31, 3rd, 2rd + 31, 2rd + 31, 2rd + 30, 3rd

11/27/2011

2011-11-27T15:59:00.001-08:00

Rest Day