High of 65 and a low of 45 this weekend. This seems fitting considering it is already October! Where the hell hast the time gone. CrossFit posted on Facebook that the Opens start in 5 months on February 22nd (my birthday). I don't know that I'll be ready by then, but I plan to do my best. I will make it to regionals by the time I'm 30.
Tuesday:
60 Lunges
3 rounds
15 KB Swings, 2 pood
10 Power Cleans, 135
5 Burpees
100m run
9:21
Wednesday:
Bench - up to 210x3x3
30 muscle ups for time - 9:35 (3 min worse than my best time)
Thursday (today):
Press - up to 120x3
deficit deadlift - up to 235x3
deadlift of .75" risers - up to 255x5x3
Squat thrusters - 95x5x5
10-8-6-4-2
Thrusters, 95lb
200m row
7:23
Everything felt okay today...probably the first time I've done a thruster in 2 months...yikes, long ways to go.
Ultimate Conditioning yesterday did GREAT!
Warm-up
ciruit, including: wall ball, kb high pull, jumping pullups, jumping jacks, body rows, med ball mountain climbers, and a few others
strength
clean and jerks
up to a heavy single
WOD
50 KB Swings, 52/35
40 Weighted Sit-ups, 25/10
30 Goblet Squats, 52/35
20 Burpees
10 Clean and Jerks, 135/95 - advanced did power snatch w/same weight
Thursday, September 29, 2011
Monday, September 26, 2011
Been a long time
Okay, so after a long while of rehabbing and not doing deep squats I'm finally able to slowly reintroduce them back into my program. I still have to be careful with high repetitions as my right hamstring likes to give out and make my right hip flexor/quad do all the work (talk about feeling the burn). GHD work and some hamstring isolation should help clear that up...eventually.
Nothing truly notable in the past few months. I did manage a Helen PR (just over 8 min), Fight Gone Bad (317) and some Power Clean PR's (200 x lots of reps)
I'm going to try and update this on Monday and Wednesday at the very least.
After Fight Gone Bad 6...
[Ultimate Conditioning Class WOD]
Monday 9/26/2011
Deadlifts
warm-up
3 on the minute, 10 minutes
then:
60 Lunges
3 Rounds
15 KB Swings, 52/35
10 Power Cleans, 135/95
5 Burpees
100m Sprint
Clock starts at Lunges and stops after the sprint. This should take anywhere from 10-15min.
Depending on remaining time:
Hamstring Curls 3x15
stretch
Nothing truly notable in the past few months. I did manage a Helen PR (just over 8 min), Fight Gone Bad (317) and some Power Clean PR's (200 x lots of reps)
I'm going to try and update this on Monday and Wednesday at the very least.
After Fight Gone Bad 6...
[Ultimate Conditioning Class WOD]
Monday 9/26/2011
Deadlifts
warm-up
3 on the minute, 10 minutes
then:
60 Lunges
3 Rounds
15 KB Swings, 52/35
10 Power Cleans, 135/95
5 Burpees
100m Sprint
Clock starts at Lunges and stops after the sprint. This should take anywhere from 10-15min.
Depending on remaining time:
Hamstring Curls 3x15
stretch
Thursday, July 7, 2011
Chrondro whaaaaaaaaat
[Lift.]
I went to my ortho dude on Tuesday this week to have him check out my knee. As of late (read: past 2-3 months) I have this sensation of pressure coming up out of squats...on anything related to squatting. The Ortho told me he thinks it is Patellofemoral Chrondromalacia (which is essentially a scratch on the underside of my kneecap). This makes anything that requires a deep knee bend, including walking down or up stairs, a challenge as there is usually pain. Step 1 is drugs. Lots of drugs. I also need to improve the muscle balance of my legs to allow proper tracking of my patella....which could mean isolation shit mixed in with my normal WODing.
I did manage to do the following workout today, with minimal discomfort (and only on the very first round of 21 squats)
21-15-9
Bodyweight Back Squats (a fat 175lb)
Power Cleans, 155lb
Pull-Ups
Double Unders (100/75/50 by round)
23:03
I just couldn’t get my double unders going today and had to break the cleans up as doubles and occasionally singles.
[Eat.Live.]
I ate way too much crap this past weekend. The highlight of the weekend, however, was the 5lb burrito I ate at Bandidos. I have never wanted to die from the over-consumption of food as much as I did when trying to eat the whole damn thing....and I did...eat the whole thing, that is. The first half was delicious...the second half tasted like salt...and sour cream.
Tiny arm....or big ass burrito!
I went to my ortho dude on Tuesday this week to have him check out my knee. As of late (read: past 2-3 months) I have this sensation of pressure coming up out of squats...on anything related to squatting. The Ortho told me he thinks it is Patellofemoral Chrondromalacia (which is essentially a scratch on the underside of my kneecap). This makes anything that requires a deep knee bend, including walking down or up stairs, a challenge as there is usually pain. Step 1 is drugs. Lots of drugs. I also need to improve the muscle balance of my legs to allow proper tracking of my patella....which could mean isolation shit mixed in with my normal WODing.
I did manage to do the following workout today, with minimal discomfort (and only on the very first round of 21 squats)
21-15-9
Bodyweight Back Squats (a fat 175lb)
Power Cleans, 155lb
Pull-Ups
Double Unders (100/75/50 by round)
23:03
I just couldn’t get my double unders going today and had to break the cleans up as doubles and occasionally singles.
[Eat.Live.]
I ate way too much crap this past weekend. The highlight of the weekend, however, was the 5lb burrito I ate at Bandidos. I have never wanted to die from the over-consumption of food as much as I did when trying to eat the whole damn thing....and I did...eat the whole thing, that is. The first half was delicious...the second half tasted like salt...and sour cream.
Tiny arm....or big ass burrito!
Saturday, July 2, 2011
Chugging on
[Lift]
No. This is not about beer.
My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely weak...like Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.
Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.
Today's WOD was awful and fun at CFD...it was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.
I did:
50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders
The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.
Total time was 22:41
I'm going to try and update this more frequently (2-3 times a week...maybe just once).
[Eat.Live}
Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.
No. This is not about beer.
My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely weak...like Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.
Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.
Today's WOD was awful and fun at CFD...it was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.
I did:
50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders
The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.
Total time was 22:41
I'm going to try and update this more frequently (2-3 times a week...maybe just once).
[Eat.Live}
Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.
Friday, June 10, 2011
Chicken Deliciouso
All is fine on the workout front. Since last time I have squat cleaned 205 and split jerked 215. I've also managed to get my snatch back up to 155. Everything is moving in the right direction and it feels good to be doing strength stuff again.
The real reason for this update, however, is Chicken Parmigiana.
I recently threw together a primal recipe that was a huge hit, so I'll do my best to outline it below...not sure on exact amounts of some stuff...
Ingredients
2-2.5lb chicken
1 Jar of Organic Marinara Sauce
1 Large White onion
2 Medium Red Peppers
1 Carton of Mushrooms
1 large tomato
garlic
*CHEESE - I used the 6 cheese blend by Sargento (Mozzarella, Provolone, Parmesan and Fontina, plus Romano and aged Asiago.
**For the super fancy, shred your own blend
**For the Paleo - possibly try using goat cheese
Chicken:
Bake or grill the chicken with whatever marinade, herbs, and/or spices you want. This is up to you. I used the Tomato Basil Chicken from the Meat House.
Veggies:
Chop all veggies thinly and have them on standby. Heat some olive oil in a pan with fresh chopped garlic. Add the onions first and cook for a few minutes, followed by the peppers and mushrooms. GO ahead an add in herbs (I just used "Italian Blend" from a spice rack) Add the chopped tomato last. This should all take about 10-15 min to saute.
In your pan:
No idea what size...just one that will fit what you've prepared...
Layer the veggies on the very bottom. You can also mix in a little sauce with them (and/or cheese!) if you'd like. Cut the chicken breasts in strips and try to completely cover the veggies for the next layer...sort of like a meat puzzle. Use the rest of the sauce (or 1-2 cups) on top of the chicken.
2 paths to choose:
If your veggies are still hot and chicken was just cooked, go ahead and add the cheese as the top layer and bake for 10 min...broil for 2-3.
If you do what I did and prep it for a later time, you'll want to bake it for 10-15min...add the layer of cheese...bake again for 10 min, then broil for 3min.
Dig in!
The real reason for this update, however, is Chicken Parmigiana.
I recently threw together a primal recipe that was a huge hit, so I'll do my best to outline it below...not sure on exact amounts of some stuff...
Ingredients
2-2.5lb chicken
1 Jar of Organic Marinara Sauce
1 Large White onion
2 Medium Red Peppers
1 Carton of Mushrooms
1 large tomato
garlic
*CHEESE - I used the 6 cheese blend by Sargento (Mozzarella, Provolone, Parmesan and Fontina, plus Romano and aged Asiago.
**For the super fancy, shred your own blend
**For the Paleo - possibly try using goat cheese
Chicken:
Bake or grill the chicken with whatever marinade, herbs, and/or spices you want. This is up to you. I used the Tomato Basil Chicken from the Meat House.
Veggies:
Chop all veggies thinly and have them on standby. Heat some olive oil in a pan with fresh chopped garlic. Add the onions first and cook for a few minutes, followed by the peppers and mushrooms. GO ahead an add in herbs (I just used "Italian Blend" from a spice rack) Add the chopped tomato last. This should all take about 10-15 min to saute.
In your pan:
No idea what size...just one that will fit what you've prepared...
Layer the veggies on the very bottom. You can also mix in a little sauce with them (and/or cheese!) if you'd like. Cut the chicken breasts in strips and try to completely cover the veggies for the next layer...sort of like a meat puzzle. Use the rest of the sauce (or 1-2 cups) on top of the chicken.
2 paths to choose:
If your veggies are still hot and chicken was just cooked, go ahead and add the cheese as the top layer and bake for 10 min...broil for 2-3.
If you do what I did and prep it for a later time, you'll want to bake it for 10-15min...add the layer of cheese...bake again for 10 min, then broil for 3min.
Dig in!
Friday, May 20, 2011
Oak City
Quick shout out to the guys at Oak City CrossFit who have been nice enough to let me use their box for WODs.
I went there on Tuesday and worked on Overhead Squats. Nothing impressive to report...I worked up to 165 for a single.
Then attempted a CFNE WOD:
3 RFT
12 OHSQ, 135lb
5 Muscle-Ups
This WOD was a mess from the get go. 135lb was way too heavy and I ended up dropping to 115lb for the last round. I ended the WOD with a nice neck issue and my hand went numb on the last muscle up...impingement? Yikes! I received a massage the next day and all was well.
Friday AM
Snatches
worked up to 140lb x 1 (felt good)
Box Squats 165 @ 6x2
Deadlift 2 on the min x 10 min
245/265/275/295/295/295/295/295/295/295
nothing impressive here...finally doing deads again after 3 months
500m Row - 1:36.6 (11 sec PR)
Friday PM - Oak City
Worked on handstands
10 RFT
10 Power Cleans, 115lb
5 Pull-Ups
*3 burpees at the start of every minute*
Time: 11min 36sec
Felt awesome!
And now to touch on the "Live" part of the blog:
I'm off to be social and partake in "Milkshake Friday"
I went there on Tuesday and worked on Overhead Squats. Nothing impressive to report...I worked up to 165 for a single.
Then attempted a CFNE WOD:
3 RFT
12 OHSQ, 135lb
5 Muscle-Ups
This WOD was a mess from the get go. 135lb was way too heavy and I ended up dropping to 115lb for the last round. I ended the WOD with a nice neck issue and my hand went numb on the last muscle up...impingement? Yikes! I received a massage the next day and all was well.
Friday AM
Snatches
worked up to 140lb x 1 (felt good)
Box Squats 165 @ 6x2
Deadlift 2 on the min x 10 min
245/265/275/295/295/295/295/295/295/295
nothing impressive here...finally doing deads again after 3 months
500m Row - 1:36.6 (11 sec PR)
Friday PM - Oak City
Worked on handstands
10 RFT
10 Power Cleans, 115lb
5 Pull-Ups
*3 burpees at the start of every minute*
Time: 11min 36sec
Felt awesome!
And now to touch on the "Live" part of the blog:
I'm off to be social and partake in "Milkshake Friday"
Friday, May 6, 2011
Mother's Day Weekend....CF Charlotte Friday WOD
This weekend being Mother's Day, I decided I would come home to Charlotte to celebrate with the family. Every time I come back to Charlotte I try to keep up with my workouts....and where else to do that than the one and only CrossFit Charlotte with the great Andy Hendel!?
Today's WOD was:
5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target
Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.
The WOD went as follows:
Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27
Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70
Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72
Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40
Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18
TOTAL for the WOD: 227 Reps
FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.
One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!
Today's WOD was:
5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target
Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.
The WOD went as follows:
Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27
Rowing (4 min):
Rowing for calories...how I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70
Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72
Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40
Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach A...you're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18
TOTAL for the WOD: 227 Reps
FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.
One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!
Saturday, April 23, 2011
Goat WOD
A Goat in CrossFit is essentially the stuff you don't want to pop up out of the hopper..the stuff you dread..usually because you suck at it or in my case because I suck at and don't practice it. This will not happen again next year.
Today was CF WOD 11.5 (or #5 for some of you hipsters).
AMRAP 20min
5 Power Cleans, 145lb
10 Toes 2 Bar
15 Wall Ball
I have nothing to say about this WOD except that I've been dreading it since it was posted. The only thing I'm good at is the Power cleans, which I did unbroken for all but 1 round. My toes 2 bar were unbroken for the first round and then died out after that. I'm just not efficient at kipping them yet and I never practice. Wall ball is more mental than anything to me. I find myself missing the wall (at proper height) and that DOESN'T count..contrary to what most of the people doing the WOD today thought, until I told Ryan the standard...just in time for the final heat (my heat).
I ended up with 7 rounds and 25 points (just 5 damn wall ball shy of 8 rounds). I already have a super secret periodized program that I'm dying to start as soon as the Open is over this year.
My friend and fellow Lifestyle Family Fitness goer AC, met me at the gym after mobility and I put together a "fun" little AMRAP for us.
AMRAP 10
5 Tire Flips
max reps Power Snatch, 115lb
Tire flips were the time keeper...the other person did as many PSN as possible in the time it took the other to knock out 5 tire flips. I finished somewhere around 34 and AC hit 40...but he started first :)
My lower back and hamstrings are done.
I really have nothing else to say, except sorry if this lacked my usual wit and humor...it gets tiring, just like Paul Potorti, who may or may not still be my friend.
Today was CF WOD 11.5 (or #5 for some of you hipsters).
AMRAP 20min
5 Power Cleans, 145lb
10 Toes 2 Bar
15 Wall Ball
I have nothing to say about this WOD except that I've been dreading it since it was posted. The only thing I'm good at is the Power cleans, which I did unbroken for all but 1 round. My toes 2 bar were unbroken for the first round and then died out after that. I'm just not efficient at kipping them yet and I never practice. Wall ball is more mental than anything to me. I find myself missing the wall (at proper height) and that DOESN'T count..contrary to what most of the people doing the WOD today thought, until I told Ryan the standard...just in time for the final heat (my heat).
I ended up with 7 rounds and 25 points (just 5 damn wall ball shy of 8 rounds). I already have a super secret periodized program that I'm dying to start as soon as the Open is over this year.
My friend and fellow Lifestyle Family Fitness goer AC, met me at the gym after mobility and I put together a "fun" little AMRAP for us.
AMRAP 10
5 Tire Flips
max reps Power Snatch, 115lb
Tire flips were the time keeper...the other person did as many PSN as possible in the time it took the other to knock out 5 tire flips. I finished somewhere around 34 and AC hit 40...but he started first :)
My lower back and hamstrings are done.
I really have nothing else to say, except sorry if this lacked my usual wit and humor...it gets tiring, just like Paul Potorti, who may or may not still be my friend.
Monday, April 18, 2011
3...2..1...wait! Umm, really, ok...go!
It's been a long time blah blah blah Ashley Thompson Denton made me blah blah blah I hate Paul Potorti blah blah blah
To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:
I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.
Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.
Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.
That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).
Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.
5-4-3-2-1
Deadlift, 315
Muscle Ups
5-4-3-2-1
C&J, 225
HSPU
5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar
The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.
I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.
Matt being the champion that he is went RX and Rick used 275/165/85.
This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.
Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".
All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.
I hope you enjoyed my blog today. If not, fuck you.
Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.
To appease people like Mitchell Rosser who say I don't talk enough about the "live" portion of my blog:
I had a nice lunch with Paul Saturday after working out at CFD...I paid, which makes him the luckiest girl in the world. I hope I didn't send him the wrong message, as I will not be calling him back.
Saturday night I was talked into going out to Ruckus with some people. My normal cheat day interfered a little and I only had 2.5 Red Oaks...and passed up chip and guac. I also only ate 8/10 slices of my large pizza and had 2 cookies...I think my stomach is shrinking.
Sunday was a nerd fest as I watched Harry Potter and the Deathly Hallows Pt 1 and the Chronicles of Narnia: Voyage of the Dawn Treader.....I watched them both alone and then cried myself to sleep.
That brings us to shit some of you (Ashley) might actually care about (I don't care if Paul gets bored, he sucks - ask Jeff).
Today I went with Rick to CrossFit Clayon. After watching a video on the CF Journal I had a WOD in mind and Matt agreed it was the right choice.
5-4-3-2-1
Deadlift, 315
Muscle Ups
5-4-3-2-1
C&J, 225
HSPU
5-4-3-2-1
Snatch, 135
Burpee w/ lateral hop over bar
The idea was the perform the 5-1, strip off a 45 and go on to the next couplet. The guys (James Hobart and Austin Malleolo (sp)) stated there goal was sub-10 since Graham Holmberg did it in about 10:17 or so.
I decided to wisely lower my weights to 275/185/95 for the couplets as I've never had more than 215 over head...except for this one time, but that was before Paul lost weight.
Matt being the champion that he is went RX and Rick used 275/165/85.
This. WOD. sucked. I immediately texted Ashley after to tell her such. I couldn't string together MU's together in the first set of 5...mental block I think. Once I talked myself through it I didn't have any more problems. The cleans felt pretty easy, but I missed a few jerks which def. cost me. Snatches were the easiest and I def. should have gone with 115.
Matt seemed to struggle and miss some reps as well. You could tell that we all thought this would be "easier" than it was. I made the joke at one point that this was a really fun "chipper".
All in all it was a pretty good workout. I finished in 26:11 and Rick in about 32...Matt was probably done around the 20min mark. Everything hurts. My back is fried and my shoulders are red. I plan on going back to play with Matt's balls...umm, stop. His new Hybrid Athletic Mold Made Atlas Stones. Ashley is invited as well...on a Thursday.
I hope you enjoyed my blog today. If not, fuck you.
Side Bar: I'm trying an experiment based on research. The experiment? If I talk shit about Paul Potorti will he find my blogs more or less interesting? He probably got excited just because I mentioned his name.
Thursday, March 31, 2011
Pendlay Day 1 & 2, plus some other stuff
I made the comment last week on Ashley's facebook that I would not be starting an olympic lifting program anytime soon. Naturally, me being me, I started an olympic lifting program this week...
Monday
I went to CFD to work on some skills. I decided to focus on pistols and parallette handstand push-ups.
The WOD for the day was supposed to be the following:
5 Rounds
5 Ground to Overhead, 135
10 KB swings, 52lb
Due to everyone's need to go heavy, it was increased to 155/70 respectively.
This WOD took me around 7:24 to complete...I felt super weak.
I then decided to stay after and do another WOD with Ashley. She really wanted to do Overheads Squats and I wanted to do pullups. We made a sort of "Overhead Fran" out of it and did the following:
21-15-9
OH Squat, 95/65
Pull-Ups
Time: 4:08 (Ashley beat me by 4sec)
Tuesday I lifted at Lifestyle and began day 1 of Pendlay's Beginner Template.
Warmed up with some mobility, snatch balance, overhead squats, and high hang snatches
Snatch 10x1 @125lb (missed 1)
Clean Pull + Hang Clean (2+1) x 5 @ 125lb
Push Press 3x5 @ 115lb
Back Squat 3x5 @ 175lb
Wednesday I returned to CFD to take on the second Open WOD with Ashley. We had discussed going about 85% to get a feel for the workout and that's just what we did. Prior to starting the WOD I showed Ashley some mobility drills for her funky ankles.
WOD 2
AMRAP 15
9 DL, 155lb
12 Hand Release Push-Ups
15 Box Jumps, 24"
Ended with 9 rounds + 2 Deadlifts
My goal for Saturday is to get in the double digits...hopefully in excess of 12 rounds. I need to go fast through the Deads and push-ups and stay consistent with the box jumps.
Finally Thursday!
Lifted at Lifestyle again today.
Snatch Pull + Hang Snatch (2+1) x 5 @ 115lb
Clean & Jerk 10x1 @ 165lb (only did 8 sets, missed 8th jerk)
Front Squats 3x3 @ 135lb
So there you have it. I really hated taking the time to type that all out...I should probably update more frequently....Probably. We'll see how it goes...
Monday
I went to CFD to work on some skills. I decided to focus on pistols and parallette handstand push-ups.
The WOD for the day was supposed to be the following:
5 Rounds
5 Ground to Overhead, 135
10 KB swings, 52lb
Due to everyone's need to go heavy, it was increased to 155/70 respectively.
This WOD took me around 7:24 to complete...I felt super weak.
I then decided to stay after and do another WOD with Ashley. She really wanted to do Overheads Squats and I wanted to do pullups. We made a sort of "Overhead Fran" out of it and did the following:
21-15-9
OH Squat, 95/65
Pull-Ups
Time: 4:08 (Ashley beat me by 4sec)
Tuesday I lifted at Lifestyle and began day 1 of Pendlay's Beginner Template.
Warmed up with some mobility, snatch balance, overhead squats, and high hang snatches
Snatch 10x1 @125lb (missed 1)
Clean Pull + Hang Clean (2+1) x 5 @ 125lb
Push Press 3x5 @ 115lb
Back Squat 3x5 @ 175lb
Wednesday I returned to CFD to take on the second Open WOD with Ashley. We had discussed going about 85% to get a feel for the workout and that's just what we did. Prior to starting the WOD I showed Ashley some mobility drills for her funky ankles.
WOD 2
AMRAP 15
9 DL, 155lb
12 Hand Release Push-Ups
15 Box Jumps, 24"
Ended with 9 rounds + 2 Deadlifts
My goal for Saturday is to get in the double digits...hopefully in excess of 12 rounds. I need to go fast through the Deads and push-ups and stay consistent with the box jumps.
Finally Thursday!
Lifted at Lifestyle again today.
Snatch Pull + Hang Snatch (2+1) x 5 @ 115lb
Clean & Jerk 10x1 @ 165lb (only did 8 sets, missed 8th jerk)
Front Squats 3x3 @ 135lb
So there you have it. I really hated taking the time to type that all out...I should probably update more frequently....Probably. We'll see how it goes...
Monday, March 14, 2011
ABC...even if that means DUKE
Anybody But Carolina....even if that means DUKE. I would have preferred the dome just collapse on both teams, but no dice.
Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay. I decided to partake after doing the strength portion of CFNE's WOD today.
Hang Squat Snatch 1RM
worked up to 135x1
missed 145
Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb
Double Unders....these could always be faster. I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to. Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal. Usually in sets of 2...or 1. I just couldn't manage to get in a rhythm with them today. I believe I started the Squat Thrusters around 13 min...
Time: 17:08
OH, and the first Games Open WOD gets posted.....TOMORROW....shit!
Dave decided to program the final WOD from the 2009 Carolina Fitness Challenge today in honor of Duke. Yay. I decided to partake after doing the strength portion of CFNE's WOD today.
Hang Squat Snatch 1RM
worked up to 135x1
missed 145
Blue Devil
125 Double Unders
100 Air Squats
75 KB Swings, 52lb
50 Burpees
25 Squat Thrusters, 115lb
Double Unders....these could always be faster. I ordered a new cable (1.8 vs my current 2.4) in hopes that I'll get less shoulder burnout, which is usually the issue I run in to. Air Squats were slow and steady...KB Swings were broken into 45-15-15...burpees were pretty consistent....and slow...Squat Thrusters were brutal. Usually in sets of 2...or 1. I just couldn't manage to get in a rhythm with them today. I believe I started the Squat Thrusters around 13 min...
Time: 17:08
OH, and the first Games Open WOD gets posted.....TOMORROW....shit!
Sunday, March 13, 2011
Good Eats
CF Games Open...first WOD is released Tuesday. I might complete all of the WODs on Tuesday and then again Saturday. Hopefully this will allow me to beat (or try to beat) my own time and go in with a strategy of some sort.
Today was a rest day for CFNE, but I decided to do the CrossFit mainpage WOD.
7 Rounds:
10 Wall Ball, 20lb
20 Pull-Ups
6min 20sec
Now, on to the food! I've been wanting to make a Paleoish Chicken Lo Mein for a long time and today was finally the day. I looked through a bunch of recipes and settled on a mixture of them all that I'm happy with.
Ingredients:
Spaghetti Squash (already cooked) - 4 cups
1-2lb of chicken
1-2 tbsp olive oil
1/2 cup onion, chooped
1/2 cup celery, chopped
1/2 cup carrots, chopped
1 cup shitake mushrooms, chopped
1/2 cup green onion, chopped Cabbage or bok choy, 2 cups shredded
6-8 cloves garlic, minced
1/4 cup gluten free Tamari (Soy Sauce)
1/4 cup sesame oil
2 tbsp coconut flakes or honey (optional)
2 tbsp fresh ginger, minced
2 tsp paprika
2 tsp black pepper
Prep:
1) have spaghetti squash already cooked and ready to go
2) cut chicken into thin pieces (not cubes)
3) chop and mince all veggies accordingly
Heat olive oil in large skillet or wok on med-high heat. Add onion, carrot, celery, mushroom, and garlic to pan and cook 1-2 min. Add in chicken, paprika, black pepper, and cook until it begins to brown. Add in soy sauce, sesame oil, ginger, coconut flakes, and cabbage. Continue to cook for another few minutes and then add the green onion. With a few minutes left, reduce heat and add in the spaghetti squash. Simmer over med/low heat until spaghetti squash is heated. Serve and enjoy. Makes 2-3 servings.
Today was a rest day for CFNE, but I decided to do the CrossFit mainpage WOD.
7 Rounds:
10 Wall Ball, 20lb
20 Pull-Ups
6min 20sec
Now, on to the food! I've been wanting to make a Paleoish Chicken Lo Mein for a long time and today was finally the day. I looked through a bunch of recipes and settled on a mixture of them all that I'm happy with.
Ingredients:
Spaghetti Squash (already cooked) - 4 cups
1-2lb of chicken
1-2 tbsp olive oil
1/2 cup onion, chooped
1/2 cup celery, chopped
1/2 cup carrots, chopped
1 cup shitake mushrooms, chopped
1/2 cup green onion, chopped Cabbage or bok choy, 2 cups shredded
6-8 cloves garlic, minced
1/4 cup gluten free Tamari (Soy Sauce)
1/4 cup sesame oil
2 tbsp coconut flakes or honey (optional)
2 tbsp fresh ginger, minced
2 tsp paprika
2 tsp black pepper
Prep:
1) have spaghetti squash already cooked and ready to go
2) cut chicken into thin pieces (not cubes)
3) chop and mince all veggies accordingly
Heat olive oil in large skillet or wok on med-high heat. Add onion, carrot, celery, mushroom, and garlic to pan and cook 1-2 min. Add in chicken, paprika, black pepper, and cook until it begins to brown. Add in soy sauce, sesame oil, ginger, coconut flakes, and cabbage. Continue to cook for another few minutes and then add the green onion. With a few minutes left, reduce heat and add in the spaghetti squash. Simmer over med/low heat until spaghetti squash is heated. Serve and enjoy. Makes 2-3 servings.
 | ||
 |
| Delicious...faux mein |
Wednesday, March 9, 2011
The Past Two Days
Officially registered for the 2011 CrossFit Games Open yesterday. I'm hoping to make it to Regionals as an individual or on a team...I'd be happy either way. Next year I plan to be 100% ready to go the individual route.
I had planned on doing CFNE's programming yesterday, but pistols were part of the WOD and it is something I never seem to find the time to work on.
So instead:
skill work: Dynamic Pistols - 3 sets of 12 (alternating legs)
A dynamic pistol goes like this: Squat down as slowly as you can on one leg. At the bottom of your ROM, roll back and press your feet up towards the ceiling. Use the momentum to roll forward and back up to standing on one leg (there was a mainsite video recently). This went really well and I plan to practice these 2-3 times a week.
I then did some weighted Pull-Ups and then joined CFD for their WOD
3 Rounds
400m Run
15 Squat Snatches, 75lb
9 HSPU
13:06
Tuesday PM
Olympic lifting....worked on snatch balance as a warm-up and then snatches and cleans
Today (Wednesday)
CFNE Game Day 5
3 rounds
10 Squat Thrusters, 115lb
300m row
7:12
then:
worked on DB Push Press - 40lb for 3 sets
I had planned on doing CFNE's programming yesterday, but pistols were part of the WOD and it is something I never seem to find the time to work on.
So instead:
skill work: Dynamic Pistols - 3 sets of 12 (alternating legs)
A dynamic pistol goes like this: Squat down as slowly as you can on one leg. At the bottom of your ROM, roll back and press your feet up towards the ceiling. Use the momentum to roll forward and back up to standing on one leg (there was a mainsite video recently). This went really well and I plan to practice these 2-3 times a week.
I then did some weighted Pull-Ups and then joined CFD for their WOD
3 Rounds
400m Run
15 Squat Snatches, 75lb
9 HSPU
13:06
Tuesday PM
Olympic lifting....worked on snatch balance as a warm-up and then snatches and cleans
Today (Wednesday)
CFNE Game Day 5
3 rounds
10 Squat Thrusters, 115lb
300m row
7:12
then:
worked on DB Push Press - 40lb for 3 sets
Sunday, March 6, 2011
Globo Rings
It seems these days I'm lucky to update this thing every other day or so. It's really turned into more of a workout journal than an actual blog. I'm sure it will get more interesting when the CrossFit Opens start and I have some stuff to talk about. On that note, the title of this post...we finally have rings up at LFF now! Thanks to Eric for approving it and Andy for getting them up. Now I don't have to stress if I need to do MUs and can't make it to CFD.
I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in. I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.
CFNE
3 Rounds
Row 500m
Run 400m
3 min rest
Running after rowing...evil. My legs almost collapsed right out of the gate.
By round, it went 3:31, 3:38, and 3:42.
Bench Press 5-4-3-2-1-1-1
185x5
195x4
205x3
215x2
225x1
230x1
235x1
I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range. It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.
Mainpage WOD
4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges
Just wasn't feeling this workout at the beginning. I slowly made my through the first 2 rounds and then actually decided to push it a littler harder. Needless to say it was already too late into the damn thing to get a good time, but I go the work done.
16:08
It was a little harder than I thought...due to attempting the 7's yesterday. I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.
For those of you that don't know, here's the 7's:
7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups
I made it through the 5 rounds in 25:11
I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in. I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.
CFNE
3 Rounds
Row 500m
Run 400m
3 min rest
Running after rowing...evil. My legs almost collapsed right out of the gate.
By round, it went 3:31, 3:38, and 3:42.
Bench Press 5-4-3-2-1-1-1
185x5
195x4
205x3
215x2
225x1
230x1
235x1
I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range. It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.
Mainpage WOD
4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges
Just wasn't feeling this workout at the beginning. I slowly made my through the first 2 rounds and then actually decided to push it a littler harder. Needless to say it was already too late into the damn thing to get a good time, but I go the work done.
16:08
It was a little harder than I thought...due to attempting the 7's yesterday. I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.
For those of you that don't know, here's the 7's:
7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups
I made it through the 5 rounds in 25:11
Thursday, March 3, 2011
Skills
Here comes a quick and boring blog post...better than no post at all, right? Maybe not...
20 min of mobility for shoulders and pec
scapula activation work - W's and T's
On the Minute Every Minute for 20 Minutes
2 Handstand Push-Ups and 10 Abmat Sit-Ups
Missed 3 HSPU and 2 rounds of sit-ups
Total: 37 HSPU and 180 Sit-Ups
Slowly trying to bring up my weaknesses by increasing volume...other things to work on..ALL bodyweight movements...and wall ball...grrr....I hate wall ball
AMRAP 6
35 Air Squats
60m Farmer's Walk, 70lb DBs
4 Rounds + 9 Squats
20 min of mobility for shoulders and pec
scapula activation work - W's and T's
On the Minute Every Minute for 20 Minutes
2 Handstand Push-Ups and 10 Abmat Sit-Ups
Missed 3 HSPU and 2 rounds of sit-ups
Total: 37 HSPU and 180 Sit-Ups
Slowly trying to bring up my weaknesses by increasing volume...other things to work on..ALL bodyweight movements...and wall ball...grrr....I hate wall ball
AMRAP 6
35 Air Squats
60m Farmer's Walk, 70lb DBs
4 Rounds + 9 Squats
Wednesday, March 2, 2011
Hello CrossFit New England
I started following CFNE's programming today in preparation for the Opens which are 2 weeks away. If it goes well, I'll probably continue to follow for awhile....until I need to specifically get back into strict strength work (that won't be until next August thought).
I've been dealing with some hip stuff (adductor AND flexor...and possibly TFL)...lots of foam rolling and mobility to get me ready to go, but it does the trick.
CFNE's Game Day 4 WOD
4 Rounds For Time:
20 Hang Squat Snatches, 95lb
20 Pull-Ups
20 Burpees
26:43
This sucked...badly. Snatches obviously slowed me down the most, but I can't even pinpoint the exact reason. My grip held up fairly well....legs were okay...shoulders....not so much.
Looking forward to the next 2 weeks...and then the 6 weeks of "tryouts" for the games. Even if I don't make it this year I know I'll be ready next year.
I've been dealing with some hip stuff (adductor AND flexor...and possibly TFL)...lots of foam rolling and mobility to get me ready to go, but it does the trick.
CFNE's Game Day 4 WOD
4 Rounds For Time:
20 Hang Squat Snatches, 95lb
20 Pull-Ups
20 Burpees
26:43
This sucked...badly. Snatches obviously slowed me down the most, but I can't even pinpoint the exact reason. My grip held up fairly well....legs were okay...shoulders....not so much.
Looking forward to the next 2 weeks...and then the 6 weeks of "tryouts" for the games. Even if I don't make it this year I know I'll be ready next year.
Thursday, February 24, 2011
Happy Belated Birthday WOD
Quick post because I'm exhausted...which could either be because I"m (a) getting sick or (b) still feeling the effects of the WOD I just did + coming off of a 5 day sugar high...I vote for option b...
"Mike's 26" (created by my brother...with a little editing from me)
26 Ground to Overhead, 95lb
26 Double Unders
26 Box Jumps, 30"
26 DU
26 Deadlifts, 225lb
26 DU
26 Wall Ball, 20lb
26 Kettlebell Swings, 70lb
26 DU
26 Strict Pull-Ups
26 DU
26 Burpees
26 DU
19min 30sec
This sucked...but it got me to workout. Back to normal tomorrow...hopefully....
"Mike's 26" (created by my brother...with a little editing from me)
26 Ground to Overhead, 95lb
26 Double Unders
26 Box Jumps, 30"
26 DU
26 Deadlifts, 225lb
26 DU
26 Wall Ball, 20lb
26 Kettlebell Swings, 70lb
26 DU
26 Strict Pull-Ups
26 DU
26 Burpees
26 DU
19min 30sec
This sucked...but it got me to workout. Back to normal tomorrow...hopefully....
Tuesday, February 22, 2011
Day of Birth
Happy Birthday to me...and George Washington!
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
I just watched the CrossFit Journal video on the mainpage and I am super excited to see that Reebok is developing new footwear and apparel with the help of CrossFit greats like Mikko Salo. It reassures me that the $10 million deal between CrossFit and Reebok was indeed a good idea.
The Opens are 3 weeks away. Starting tomorrow I'll be back to 100% paleo and tracking...until then, I'll continue to be as fat as Paul Potorti.
Today's workout was my birthday WOD at CF Durham....and it was brutal.
Muscle-Ups
x5/4/4/5/4
"Mike's Birthday WOD"
AMRAP 9 min
9 Deadlifts, 135lb
7 Squat Cleans, 135lb
5 Shoulder-to-Overhead, 135lb
4 Rounds + 9 Deadlifts
Rest 3 min
AMRAP 3 min
Burpees (jump to 6" above reach)
41 Burpees
Legs are toast. I really wanted five rounds, but alas it just did not happen today.
Monday, February 21, 2011
NEW POST
"NEW POST"...I'm having a hard time finding that button lately. Not much to report. I had a pretty fun weekend even though my diet has been all over the place. Pasta, cookies, brownies, ice cream, alcohol, pancakes....it will all get better after my 26th tomorrow.....hopefully.
.
Still doing my normal workout schedule for the most part...here's the past few:
Thursday
Deadlift...worked up to 365x5
21-15-9
DB Squat Thruster, 35lb
KB Swing, 24kg
4min 7sec
Friday
Front Squats...up to 2 sets of 3 @ 195
AMRAP 12
10 Push Jerk, 115lb
20 Box jumps, 24"
30 Double Unders
4 Rounds + 35 reps
Wasn't happy after this one...had no energy.
Saturday
worked on snatches
Wittman
7 Rounds
15 KB Swings, 24kg
15 Power Cleans, 95lb
15 Box Jumpes, 24"
16min 49sec
Hamstrings were done after this one, which made today that much worse
Monday
Back Squats (deload) 205x3x5
C&J (deload) up to 185x1
Overhead Squat - up to 185x1 (PR)
9-15-21
Pull-Ups
Ring Dips
Power Cleans, 135lb
7min 19sec
Tomorrow is my birthday WOD...should be fun
Ultimate Conditioning - 2/21/2011
A. Work up to heavy set of 5 for deadlifts
B. Work on Chin-Ups or Body Rows
C. WOD
.
Still doing my normal workout schedule for the most part...here's the past few:
Thursday
Deadlift...worked up to 365x5
21-15-9
DB Squat Thruster, 35lb
KB Swing, 24kg
4min 7sec
Friday
Front Squats...up to 2 sets of 3 @ 195
AMRAP 12
10 Push Jerk, 115lb
20 Box jumps, 24"
30 Double Unders
4 Rounds + 35 reps
Wasn't happy after this one...had no energy.
Saturday
worked on snatches
Wittman
7 Rounds
15 KB Swings, 24kg
15 Power Cleans, 95lb
15 Box Jumpes, 24"
16min 49sec
Hamstrings were done after this one, which made today that much worse
Monday
Back Squats (deload) 205x3x5
C&J (deload) up to 185x1
Overhead Squat - up to 185x1 (PR)
9-15-21
Pull-Ups
Ring Dips
Power Cleans, 135lb
7min 19sec
Tomorrow is my birthday WOD...should be fun
Ultimate Conditioning - 2/21/2011
A. Work up to heavy set of 5 for deadlifts
B. Work on Chin-Ups or Body Rows
C. WOD
WOD
9-15-21
DB Ground-to-Overhead Right Arm (40/25)
DB Ground-to-Overhead Left Arm (40/25)
Burpees
Tuesday, February 15, 2011
Reporting In
It's been awhile since I posted because I've been extremely busy. I'm going to try and update the past few days.
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
USAW Lv 1 Sports Performance Coach Certification
This cert. was by far the BEST coaching course I have ever taken. Right away, Glenn told us that he was going to skim through the book so we could go straight to hands-on coaching. We spent the first day reviewing and going over progressions for the snatch. Since this is arguably the hardest lift to master/coach we ended up running over and having to finish on Saturday. We also went over Jerk and Clean progressions (separately) and power assistance exercises. Overall, the weekend was awesome. I met some great people and had a lot of fun learning how to be a better coach.
Monday after the cert. I really wanted to work on some Olympic Lifting. I abandoned my CrossFit stuff for the day and instead focused on the Snatch. I used the progressions as my warm-up and then attempted to max out. The session went like this:
Snatch Progressions (OH Squat, Snatch Balance, High Hang Snatch, Above/Below Knee Snatch)
Snatch
75x3
95x1/1
115x1/1
135x1/1/1
145x1
155xF
155xF
160xF
165xF
165x1 (7.5lb PR)
Back Squat
225x3x3
Today I decided to work on the Clean&Jerk. I went through similar progressions as I used for the Snatch.
C&J
75 - singles
95 - singles
115 - singles
135x1
155x1
155x1
185x1
215xF
215xF
215xF
215x1 (10lb PR)
There's something to be said for persistence! I knew the biggest thing holding me back on this lift was my brain. Once I finally talked myself into proper set-up and execution it went up nicely...notice I didn't say easily.
CFNE WOD
12-9-6-3
Front Squat, 135lb
Chest-to-Bar Pull-Ups
Handstand Push-Ups
7m 51s
By far the hardest thing about this WOD was the HSPU. I need to get better at bodyweight gymnastics stuff (pistols, HSPU) if I stand any chance at sectionals....ugh
10 min Ladder
1 Power Clean, 155lb
1 Muscle-Up
2 PC
2 MU
etc.
6 Rounds + 3 PC
Legs are spent from the past 4 days. I don't think I'm going to do a double today....
Thursday, February 10, 2011
I Hate Spiders
After seeing what today's WOD was going to be I decided to ditch my much needed rest day. The workout appeared a week ago on the CF Mainpage and recently on CF New England's site as well (possibly the same day). I had no idea what time would be considered good, I just wanted to push myself and see what I could do.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Wednesday, February 9, 2011
Cankles
My. Legs. Are. Tired.
It seems like my legs haven't had a break lately. I'm going to push through and workout out Thursday/Friday and take the weekend "off". I'll be at the USAW Level 1 Performance Coach Cert. and there is def. going to be some practical application of lifts and accessory movements.
Tuesday night I did 3x800m on the C2
1) 2:50.2 (24 s/m)
2) 2:55.6 (26 s/m)
3) 2:56.8 (29 s/m)
It took everything I had (mentally) not to quit after the first 800m...again, my legs were toast.
Lots of Squat Thrusters to look forward to Thursday and Front Squats Friday....YAY!
Quick workout today....finished off my legs (calves/ankles/feet)
Deadlift
worked up to 365x3
21 Deadlifts, 225
100 Lateral Bar Hops
18 Deadlifts, 225
100 Lateral Bar Hops
15 Deadlifts, 225
100 Lateral Bar Hops
12 Deadlifts, 225
100 Lateral Bar Hops
Lateral Bar Hop = Jump over barbell. Each jump over counts as one. This WOD sucked more than I initially thought it would. My legs/ankles/etc were burning and I had to break up the Deadlifts more than I had expected. My goal was sub-10, but I finished around 14:31....sigh
It seems like my legs haven't had a break lately. I'm going to push through and workout out Thursday/Friday and take the weekend "off". I'll be at the USAW Level 1 Performance Coach Cert. and there is def. going to be some practical application of lifts and accessory movements.
Tuesday night I did 3x800m on the C2
1) 2:50.2 (24 s/m)
2) 2:55.6 (26 s/m)
3) 2:56.8 (29 s/m)
It took everything I had (mentally) not to quit after the first 800m...again, my legs were toast.
Lots of Squat Thrusters to look forward to Thursday and Front Squats Friday....YAY!
Quick workout today....finished off my legs (calves/ankles/feet)
Deadlift
worked up to 365x3
21 Deadlifts, 225
100 Lateral Bar Hops
18 Deadlifts, 225
100 Lateral Bar Hops
15 Deadlifts, 225
100 Lateral Bar Hops
12 Deadlifts, 225
100 Lateral Bar Hops
Lateral Bar Hop = Jump over barbell. Each jump over counts as one. This WOD sucked more than I initially thought it would. My legs/ankles/etc were burning and I had to break up the Deadlifts more than I had expected. My goal was sub-10, but I finished around 14:31....sigh
Tuesday, February 8, 2011
10 Minutes to Save the World...
10 minutes...600 seconds...it doesn't seem that long. More on that later.
My legs were pretty stiff today. Not one of those I-can't-walk-down-the-stairs feelings, but the now-that-I'm-trying-to-squat-I-can-tell-my-legs-hurt feeling. I foam rolled my glutes and stretched out for a bit before I started my workout. I normally try to work up to a heavy front squat single, but today decided to stop short due to my legs and lower back still feeling awkward from Sunday (super cushy couch = bad for backs).
Front Squat
up to 185x1
Power Snatch
75x3
95x3
105x2
115x2
135x2x3
Power C&J
135x2
165x2x3
10 min. MAX Muscle-Ups
40 total reps (30 @ 6:43 - 2min PR)
My. Shoulders. Are. Fried. My strategy going into the 10 minutes was to try and hit 5 muscle-ups every min/on the min. That would have successfully landed me 50 reps in the allotted time. 10 minutes didn't seem that long at the start and it actually went well initially. I think I managed to maintain that for the first 4 minutes (20 reps), but then missed number 5 on minute 5. After that it was a struggle to string more than 2-3 together at a time. My plan fell apart and I ended up just doing as many as I could, when I could muster the strength. In any event, I hit a 30 muscle-up PR so I'm happy.
My legs were pretty stiff today. Not one of those I-can't-walk-down-the-stairs feelings, but the now-that-I'm-trying-to-squat-I-can-tell-my-legs-hurt feeling. I foam rolled my glutes and stretched out for a bit before I started my workout. I normally try to work up to a heavy front squat single, but today decided to stop short due to my legs and lower back still feeling awkward from Sunday (super cushy couch = bad for backs).
Front Squat
up to 185x1
Power Snatch
75x3
95x3
105x2
115x2
135x2x3
Power C&J
135x2
165x2x3
10 min. MAX Muscle-Ups
40 total reps (30 @ 6:43 - 2min PR)
My. Shoulders. Are. Fried. My strategy going into the 10 minutes was to try and hit 5 muscle-ups every min/on the min. That would have successfully landed me 50 reps in the allotted time. 10 minutes didn't seem that long at the start and it actually went well initially. I think I managed to maintain that for the first 4 minutes (20 reps), but then missed number 5 on minute 5. After that it was a struggle to string more than 2-3 together at a time. My plan fell apart and I ended up just doing as many as I could, when I could muster the strength. In any event, I hit a 30 muscle-up PR so I'm happy.
Monday, February 7, 2011
Squat and Throw...and Duck
Ah, motivation. It's the one thing you can't buy...not really. You can pay a personal trainer to help keep you "motivated" and on track, but at the end of the day it has to come from within. Well folks, today was most certainly not my day.
If I had to pinpoint my issue to one thing I would probably blame my weekend diet. An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.
Enough whining...
Mobility work for adductors
Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5
Clean & Jerks
135x1
165x1/1
175x1
Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight). C&J were rushed due to conditioning. I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.
So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy. The WOD today was Karen (150 wall ball for time). I sincerely hate wall ball....with a passion. Ask anyone what I constantly bitch about and it's wall ball...and ab work. I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....
Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)
Yay, PR...lame (I should have been sub-7). To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout. I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic. Why am I being so hard on myself? So that it doesn't happen again. You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur. My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).
Anyway, rainbows and butterflies and happy things. I don't want you to leave my blog depressed. Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.
Ultimate Conditioning - Monday 2/7/2011
Deadlifts 5-5-5
AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats
If I had to pinpoint my issue to one thing I would probably blame my weekend diet. An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.
Enough whining...
Mobility work for adductors
Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5
Clean & Jerks
135x1
165x1/1
175x1
Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight). C&J were rushed due to conditioning. I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.
So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy. The WOD today was Karen (150 wall ball for time). I sincerely hate wall ball....with a passion. Ask anyone what I constantly bitch about and it's wall ball...and ab work. I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....
Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)
Yay, PR...lame (I should have been sub-7). To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout. I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic. Why am I being so hard on myself? So that it doesn't happen again. You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur. My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).
Anyway, rainbows and butterflies and happy things. I don't want you to leave my blog depressed. Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.
Ultimate Conditioning - Monday 2/7/2011
Deadlifts 5-5-5
AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats
Saturday, February 5, 2011
Keep Your Chin Up
What a crappy day to have to drive to Durham. I'm not a huge fan of rain, especially when it's cold outside. I also like complaining...so I will.
Today's strength portion was supposed to be 50 strict chin-ups, but I decided to stretch out instead. I then decided to ADD to the 50 chin-ups into the WOD, as I thought they fit nicely.
50 Box Jumps, 20"
50 Pull-Ups
50 KB Swings, 52lb
50 Sit-Ups (Abmat)
50 DB Hang Power Cleans, 40lb
800m Run
50 GHD Back Extensions
17m 34sec
Post WOD Strength Work
2 Position Snatch
elbow was bothering me (prob. from snatches and OH Squats yesterday)
just worked with 75lb
2 Position Clean
135 x 4sets
Push Jerk + Jerk
135 x 4sets
Today's strength portion was supposed to be 50 strict chin-ups, but I decided to stretch out instead. I then decided to ADD to the 50 chin-ups into the WOD, as I thought they fit nicely.
50 Box Jumps, 20"
50 Pull-Ups
50 KB Swings, 52lb
50 Sit-Ups (Abmat)
50 DB Hang Power Cleans, 40lb
800m Run
50 GHD Back Extensions
17m 34sec
Post WOD Strength Work
2 Position Snatch
elbow was bothering me (prob. from snatches and OH Squats yesterday)
just worked with 75lb
2 Position Clean
135 x 4sets
Push Jerk + Jerk
135 x 4sets
Friday, February 4, 2011
Power Up
Lots of workout updates for today, as I worked out twice.
Workout 1 - 3pm
Front Squats
warm-up sets up to 155
190x3x5
Snatch
singles w/ 115, 125
Workout 2 - 5pm
Overhead Squats
95x5
115x5
135x5
145x5
155x3
9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec
Messing around:
Ring Handstand Push-ups - 2 sets of 3 reps
Workout 1 - 3pm
Front Squats
warm-up sets up to 155
190x3x5
Snatch
singles w/ 115, 125
Workout 2 - 5pm
Overhead Squats
95x5
115x5
135x5
145x5
155x3
9-7-5
Deadlifts, 315
Muscle-Ups
6min 58sec
Messing around:
Ring Handstand Push-ups - 2 sets of 3 reps
Thursday, February 3, 2011
The off day that never was...
Paul Potorti shout out! I feel like Paul, who never takes a much needed rest day.
I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks). Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!
Mobility warm-up for hips and back
Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF
Got 185 to just above my head, but couldn't lock it out. Since I intended today to be rest I just decided to stop there...
Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)
Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec
I'm going to start ramping up my training over the next few weeks in preparation for CF Sectionals...I think I said that last time (expect to hear it a lot more over the next few weeks). Anyway, I had planned tonight to be active rest, but decided to do a WOD with my weaknesses....after a little strength fun of course!
Mobility warm-up for hips and back
Max Weight Squat Thruster
75x5
95x3
115x1
145x1
165x1
175x1
185xF
Got 185 to just above my head, but couldn't lock it out. Since I intended today to be rest I just decided to stop there...
Row warm-up
500m - 1:39.85 (PR by 6 sec...and I don't ever row)
Row Your Rope
100 Double Unders
1000m row
100 Double Unders
8m 11sec
Wednesday, February 2, 2011
Smoked
Today was rushed, as are all Wednesdays due to the craziness of my schedule. I got in a quick workout (with minimal warm-up).
Deadlifts
335x3x5
Press
115x3x5
AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.
70lb KB, 95lb barbell
Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)
Deadlifts
335x3x5
Press
115x3x5
AMRAP 8min
1 KB Swing/1 Squat thrusters, 2 KBS/2SQT, etc. etc.
70lb KB, 95lb barbell
Only made it to 8 rounds + 9 KB Swings...my legs and lower back are fried after the past few days (whine)
Tuesday, February 1, 2011
Double Double
Tuesday is my double day and I decided to try out the WOD I created for my Ultimate Conditioning classes tomorrow. The WOD was put together by having my class vote on random numbers (1-20) that were linked with an exercise. Using what they picked, I put together what I think is a pretty "good" workout.
Weights are as follows: (mine/class men/class women)
100m run
10 Deadlifts (275/225/155)
100m run
20 Weighted Hand Release Push-Ups (45/25/15)
100m run
30 Squats (45/25/15)
100m run
40 Dumbbell Clean & Jerks (50/40/25)
100m run
50 Overhead (single arm) Walking Lunges (50/40/25)
100m run
This little cutie took me 14:07
Tomorrow should be fun. At least now I can be empathetic with my clients...
Weights are as follows: (mine/class men/class women)
100m run
10 Deadlifts (275/225/155)
100m run
20 Weighted Hand Release Push-Ups (45/25/15)
100m run
30 Squats (45/25/15)
100m run
40 Dumbbell Clean & Jerks (50/40/25)
100m run
50 Overhead (single arm) Walking Lunges (50/40/25)
100m run
This little cutie took me 14:07
Tomorrow should be fun. At least now I can be empathetic with my clients...
Muscle Up, Up, and Away
I've been feeling strong lately. Like super freakin' fantastic awesome strong. I thank paleo for that and I will NOT be going back to my old eating habit anytime soon. I will introduce a cheat meal+dessert on Saturdays, however, but only after thoroughly running myself into the ground first.
Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD. He was his normal charming self...I only cried once.
Today's strength was sort of a "recovery day"...
Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1
Power Snatch
95x3
115x2
115x2
135x2
135x2
Power C&J
135x2
155x2
155x2
I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.
3 Rounds:
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells)
..........
*For every MU you get without coming off the rings, subtract 5 PP.
Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD. He was his normal charming self...I only cried once.
Today's strength was sort of a "recovery day"...
Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1
Power Snatch
95x3
115x2
115x2
135x2
135x2
Power C&J
135x2
155x2
155x2
I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.
3 Rounds:
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells)
..........
*For every MU you get without coming off the rings, subtract 5 PP.
Monday, January 31, 2011
Forearm Foreplay
Wrong...the title is so WRONG. Oh well, I thought it was entertaining. Not too rough of a workout day. I'm going to continue on my normal schedule and then up the volume 3 weeks out from Sectionals (CrossFit Games), and taper back the week of (March 15th).
Back Squats
115x5
135x3
165x3
185x3
205x3
230x3x5
Clean&Jerks
135x1
155x1
175x1x4
Clean and Jerks felt solid. Enough said.
WOD
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings, 70lb
4min 42sec
Time to beat was 4:52, so I'm really happy with my time. Sub-5 on this WOD was hard. My forearms were on fire...title make sense now???
Ultimate Conditioning - Monday 1/21/2011
Deadlift 5-5-5
Max Reps in 2 min of:
KB Swings, 52/35
Burpees
KB Squat Clean, 52/35
Sit-Ups
DB Bentover Row, 40/25
Rest 30sec between each exercise
Back Squats
115x5
135x3
165x3
185x3
205x3
230x3x5
Clean&Jerks
135x1
155x1
175x1x4
Clean and Jerks felt solid. Enough said.
WOD
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings, 70lb
4min 42sec
Time to beat was 4:52, so I'm really happy with my time. Sub-5 on this WOD was hard. My forearms were on fire...title make sense now???
Ultimate Conditioning - Monday 1/21/2011
Deadlift 5-5-5
Max Reps in 2 min of:
KB Swings, 52/35
Burpees
KB Squat Clean, 52/35
Sit-Ups
DB Bentover Row, 40/25
Rest 30sec between each exercise
Sunday, January 30, 2011
Check, check...is this thing on?
It's been a few days since I updated the blog...oops. I got a little swept up with work last Wednesday and never found the time to sit down and update things. I went home this past weekend for my dad's birthday and was less than motivated to update then as well. Oh well, it's back.
some WODs from the past week (off the top of my head):
3 Rounds
10 Deadlift, 275lb
50 Double Unders
5m 17s
21-15-9
Power Snatch, 95lb
Ring Dips
6 something?
AMRAP 15
5 Push Press, 115lb
10 OH W. Lunges, 45lb
15 Box Jump, 24"
9 Rounds + 1 Push Press
Ultimate Conditioning
UPDATE: The Wednesday Mystery Workout has been planned. I will say that it should be a "good" one, to include: running, deadlifts, push-ups, squats, DB Clean & Jerks, running, Walking Lunges, running...did I mention running!?
some WODs from the past week (off the top of my head):
3 Rounds
10 Deadlift, 275lb
50 Double Unders
5m 17s
21-15-9
Power Snatch, 95lb
Ring Dips
6 something?
AMRAP 15
5 Push Press, 115lb
10 OH W. Lunges, 45lb
15 Box Jump, 24"
9 Rounds + 1 Push Press
Ultimate Conditioning
UPDATE: The Wednesday Mystery Workout has been planned. I will say that it should be a "good" one, to include: running, deadlifts, push-ups, squats, DB Clean & Jerks, running, Walking Lunges, running...did I mention running!?
Tuesday, January 25, 2011
Arm Bender...aka Triple WOD
So today starts out with the interesting fact that I forgot to bring a workout t-shirt. My first bright idea was to check LFF for some Silver Sneaker or gym shirts...no luck. That's fine, there's a Dollar Tree right next store. Note to readers, Dollar Tree does not sell t-shirts. I decided to just head to CF Durham and work out in my hoodie when I realized I could just buy a shirt from CF. I ended up buying an XL which is way too long, but did the necessary job.
On to the exercise!
WOD #1 - "Strength"
Power Snatch
75x3
95x2/2/2
Power C&J
95x3
125x2/2/2
Work up to heavy Front Squat
135x1
165x1
185x1
205x1
225x1
WOD #2 - 30 Muscle-Ups for Time
8min 40sec (40sec PR)
Rest 5min.
WOD #3 - Helen
3 Rounds:
400m run
21 KB Swings, 24kg (52.8lb)
12 Pull-Ups
8min 15sec (3sec PR)
My lats are destroyed. Now I know how my clients feel when they tell me they can't reach their arms above their heads. Needles to say, I will not be working out again tonight.
On to the exercise!
WOD #1 - "Strength"
Power Snatch
75x3
95x2/2/2
Power C&J
95x3
125x2/2/2
Work up to heavy Front Squat
135x1
165x1
185x1
205x1
225x1
WOD #2 - 30 Muscle-Ups for Time
8min 40sec (40sec PR)
Rest 5min.
WOD #3 - Helen
3 Rounds:
400m run
21 KB Swings, 24kg (52.8lb)
12 Pull-Ups
8min 15sec (3sec PR)
My lats are destroyed. Now I know how my clients feel when they tell me they can't reach their arms above their heads. Needles to say, I will not be working out again tonight.
Monday, January 24, 2011
Duck Hunt
Hips were a little tight from the WOD on Saturday. I really want to do the Thruster/KB Swing WOD from yesterday's Class, but it'll have to wait.
Strength:
Back Squat
135x3
165x3
185x3
225x3x5
Clean & Jerk
135x1
165x1x3
On the minute for 15 minutes:
10 Box Jumps, 24"
AMRAP Pullups/Pushups in time remaining each minute (I subbed in 75lb Push Press for pushups)
Pull-Ups - 30/15/15/10/12/12/12/16 (122)
Push Press - 12/11/10/8/10/8/12 (71)
Total Reps - 193
Ultimate Conditioning - Monday 1/24/2011
Deadlift 5-5-5
then:
AMRAP 15min.
5 Push Press (75/45)
10 OH Walking Lunge, (45/25)
15 Box Jump, (24/20)
Strength:
Back Squat
135x3
165x3
185x3
225x3x5
Clean & Jerk
135x1
165x1x3
On the minute for 15 minutes:
10 Box Jumps, 24"
AMRAP Pullups/Pushups in time remaining each minute (I subbed in 75lb Push Press for pushups)
Pull-Ups - 30/15/15/10/12/12/12/16 (122)
Push Press - 12/11/10/8/10/8/12 (71)
Total Reps - 193
Ultimate Conditioning - Monday 1/24/2011
Deadlift 5-5-5
then:
AMRAP 15min.
5 Push Press (75/45)
10 OH Walking Lunge, (45/25)
15 Box Jump, (24/20)
Sunday, January 23, 2011
Lazy Sunday
Rest day today...nothing but laying around and eating/watching TV.
I remade my Chipotle meal from Friday night using Meat House steak tips...AWESOME. That combined with my shake was a nice 2200 calories.
Ultimate Conditioning - Sunday 1/23/2011
Warm-Up
Wall Ball, 20/14
Pull-Ups
Burpees
Squats
Sit-Ups
1 min rest
3 Rounds - 45sec. each station
WOD - from Again Faster
8min As Many Rounds As Possible
KB Swing (52/35)
Squat Thruster (75/45)
1 of each, 2 of each, 3 of each, etc. until 8min is over.
I remade my Chipotle meal from Friday night using Meat House steak tips...AWESOME. That combined with my shake was a nice 2200 calories.
Ultimate Conditioning - Sunday 1/23/2011
Warm-Up
Wall Ball, 20/14
Pull-Ups
Burpees
Squats
Sit-Ups
1 min rest
3 Rounds - 45sec. each station
WOD - from Again Faster
8min As Many Rounds As Possible
KB Swing (52/35)
Squat Thruster (75/45)
1 of each, 2 of each, 3 of each, etc. until 8min is over.
Saturday, January 22, 2011
Nelly's Birthday WOD
Worked out at CrossFit Durham today! It was awesome to be back. Dave led our warm-up, with the focus on the split jerk. I was hesitant to go heavy due to my back, but decided I'd feel it out. Foam rolling in between reps seemed to help.
Split Jerk
75x3
95x3
125x1
135x1
155x1
175x1
185x1
205xF
210x1 (PR)
Quarter Life Crisis
250m row
25 Deadlifts, 225lb
250m row
25 Wall Ball, 20lb
250m row
25 Knees-to-elbows
250m row
9m 11s
This WOD completely kicked my ass. I'm not sure what to attribute how bad I did to...lack of MetCons lately...lack of rowing...not being as awesome as Paul Potorti...who knows. It took me a good 20min to recover and I thought at one point I might throw up. Loved it.
Split Jerk
75x3
95x3
125x1
135x1
155x1
175x1
185x1
205xF
210x1 (PR)
Quarter Life Crisis
250m row
25 Deadlifts, 225lb
250m row
25 Wall Ball, 20lb
250m row
25 Knees-to-elbows
250m row
9m 11s
This WOD completely kicked my ass. I'm not sure what to attribute how bad I did to...lack of MetCons lately...lack of rowing...not being as awesome as Paul Potorti...who knows. It took me a good 20min to recover and I thought at one point I might throw up. Loved it.
Friday, January 21, 2011
Homemade Chipotle...and a "Paleo" Disaster
Decided not to work out today and give my back another full day to rest...and I ended up falling asleep for like 2 hours. Does over 1 hour even count as a "nap"? Anyway, I'm alllll alone on a Friday night so I thought I would make something tasty for dinner. For the record, Chipotle is cheaper but this was worth it (and there was more).
Guacamole
1 Haas avacado
1/2 a lime (the juice)
2 tbsp fresh chopped cilantro
1/4 cup finely chopped red onion
2 cloves garlic
1/2 jalapeno chopped (remove seeds)
salt to taste
dash of EVOO
Remove inside of avacado and put into mixing bowl. Mash with a fork and mix in other ingredients.
Steak (seasoning)
1lb of steak
1 tsp black pepper
2 tsp cumin
2 Tbsp oregano
4 cloves garlic
1/2 red onion
Sprinkle the seasoning on both sides of the steak. Heat a little bit of EVOO (do you like how technical I am) into a non-stick pan. Cook red onions for 1 min. and then add the steaks. Cook until done, only flipping once. Remove steak and cut into bite size pieces.
Fajita Vegetables
1 tsp black pepper
2 tsp cumin
2 Tbsp oregano
4 cloves garlic
1 tsp salt
3/4 red onion
2 bell peppers
Chop up onion and bell peppers into strips. Heat a small amount of EVOO in a pan and toss in vegetables and seasonings. Don't cook too long or use too much oil, as you want these veggies to still be crisp when they're done.
You can also make fresh salsa if you'd like. I just bought some from Harris Teeter, as they have a pretty good one.
Dessert
If you'd like to completely ruin your strict paleo diet you should def. indulge in a glass of Pinot Noir and some Dark Chocolate (80%+). Even though it is fine for paleo, it has no place in a strict 30 day challenge. I messed up (unintentionally). Shout out to Ashley and Jonathan Denton for calling me out! Thanks guys!
Guacamole
1 Haas avacado
1/2 a lime (the juice)
2 tbsp fresh chopped cilantro
1/4 cup finely chopped red onion
2 cloves garlic
1/2 jalapeno chopped (remove seeds)
salt to taste
dash of EVOO
Remove inside of avacado and put into mixing bowl. Mash with a fork and mix in other ingredients.
 |
| Guacamole goes great on sweet potato chips. |
Steak (seasoning)
1lb of steak
1 tsp black pepper
2 tsp cumin
2 Tbsp oregano
4 cloves garlic
1/2 red onion
Sprinkle the seasoning on both sides of the steak. Heat a little bit of EVOO (do you like how technical I am) into a non-stick pan. Cook red onions for 1 min. and then add the steaks. Cook until done, only flipping once. Remove steak and cut into bite size pieces.
Fajita Vegetables
1 tsp black pepper
2 tsp cumin
2 Tbsp oregano
4 cloves garlic
1 tsp salt
3/4 red onion
2 bell peppers
Chop up onion and bell peppers into strips. Heat a small amount of EVOO in a pan and toss in vegetables and seasonings. Don't cook too long or use too much oil, as you want these veggies to still be crisp when they're done.
You can also make fresh salsa if you'd like. I just bought some from Harris Teeter, as they have a pretty good one.
 | ||
| mmmm, best thing ever... |
Dessert
If you'd like to completely ruin your strict paleo diet you should def. indulge in a glass of Pinot Noir and some Dark Chocolate (80%+). Even though it is fine for paleo, it has no place in a strict 30 day challenge. I messed up (unintentionally). Shout out to Ashley and Jonathan Denton for calling me out! Thanks guys!
 |
| Only cheaters...well, cheat! |
Thursday, January 20, 2011
Mass (A) Gain...again
When we last left I was happily planning on switching to Mike's Gym workouts to focus more on oly lifting. Wrong. I tried to use the program as a base and add too much into it. Needless to say, my recovery this week has been shitty and I'm left feeling unmotivated and bitter. New plan. I had great results following the Mass (A) Gain program for 10 weeks even while missing pretty much all of my snatch sessions, most of my front squat sessions, and most of my Saturday workouts (oly accessory lifts). I feel like if I buckle down and hit every workout as planned then my oly lifts should improve as well. I am tweaking the program just a tad, however, because the volume was a tad too high last time (w/ added MetCon's).
Here's the plan:
Monday
Back Squat - 5x3
Clean & Jerk - heavy single
MetCon (preferably something with push press in it)
Tuesday AM
Power Snatch - 3x2
Power Clean & Jerk - 3x2
Accessory oly work (snatch balance, rack jerk, etc)
Tuesday PM
Weighted Chin-Ups - 5x3
MetCon (<15min)
Skill Work
Wednesday
Deadlift - 3x3
Press - 5x5
MetCon (preferably something w/pull-ups or muscle-ups)
Thursday
Rest and/or active recovery (skill work and foam rolling/mobility)
Friday
Front Squat - 5x3
Snatch - heavy singles
MetCon (preferably something with bench/ring dips/hspu, or another press exercise)
Saturday
2 position snatch - 4 sets
2 position C&J - 4 sets
Push Jerk + Split Jerk - 4 sets
MetCon
Sunday
Rest or recovery (foam rolling/mobility)
As for today, my back tightened up on my right side last night. It's not terrible, but I figured I might as well rest today and see how I feel Friday. I might just do some regular WOD's Friday/Saturday and start my new-old program on Monday. Happy lifting!
Here's the plan:
Monday
Back Squat - 5x3
Clean & Jerk - heavy single
MetCon (preferably something with push press in it)
Tuesday AM
Power Snatch - 3x2
Power Clean & Jerk - 3x2
Accessory oly work (snatch balance, rack jerk, etc)
Tuesday PM
Weighted Chin-Ups - 5x3
MetCon (<15min)
Skill Work
Wednesday
Deadlift - 3x3
Press - 5x5
MetCon (preferably something w/pull-ups or muscle-ups)
Thursday
Rest and/or active recovery (skill work and foam rolling/mobility)
Friday
Front Squat - 5x3
Snatch - heavy singles
MetCon (preferably something with bench/ring dips/hspu, or another press exercise)
Saturday
2 position snatch - 4 sets
2 position C&J - 4 sets
Push Jerk + Split Jerk - 4 sets
MetCon
Sunday
Rest or recovery (foam rolling/mobility)
As for today, my back tightened up on my right side last night. It's not terrible, but I figured I might as well rest today and see how I feel Friday. I might just do some regular WOD's Friday/Saturday and start my new-old program on Monday. Happy lifting!
Wednesday, January 19, 2011
"Recovery Day"
Went in to my workout feeling pretty beat up today. I was happy to see that Front Squats were NOT on the agenda, although they do show up again tomorrow and Saturday...again.
Today was meant to be a recovery day...so I took it
Deadlift
135x5
225x5
275x3
315x3x3
Power Snatch
95x2
105x2x7
Handstand Practice
DB Lunges 20-20-20
That's all I got...boring blog post day...
Today was meant to be a recovery day...so I took it
Deadlift
135x5
225x5
275x3
315x3x3
Power Snatch
95x2
105x2x7
Handstand Practice
Ultimate Conditioning - Wednesday 1/19/2011
DB Lunges 20-20-20
That's all I got...boring blog post day...
Tuesday, January 18, 2011
Double Day
Holy Front Squats Fatman! Working up to a heavy front squat every day is going to be tougher than I thought. My goal is to shoot for 225 each time, but after struggling today I'm not sure how realistic that is for next time.
Morning Session:
Clean&Jerk
95x1
115x1
125x1
135x1
165x1/1/1/1/1
Front Squat
135x1
185x1
205x1
225x1
AMRAP 8min
5 P. Clean, 165lb
10 Ring Dips
5 Rounds + 1 PC
Evening Session:
50-40-30-20-10 Double Unders
10 Burpees
5min 51sec
Weighted Chin-Ups
+20kg x3
+24kg x3
+26kg x3
+32kg x3/3/3
My legs hurt...*whine*. My eggs cooked in bacon grease seem to have helped a little. Now it's time for an apple smothered in almond butter and some DVR.
Thus ends the boring blog of the day.
Morning Session:
Clean&Jerk
95x1
115x1
125x1
135x1
165x1/1/1/1/1
Front Squat
135x1
185x1
205x1
225x1
AMRAP 8min
5 P. Clean, 165lb
10 Ring Dips
5 Rounds + 1 PC
Evening Session:
50-40-30-20-10 Double Unders
10 Burpees
5min 51sec
Weighted Chin-Ups
+20kg x3
+24kg x3
+26kg x3
+32kg x3/3/3
My legs hurt...*whine*. My eggs cooked in bacon grease seem to have helped a little. Now it's time for an apple smothered in almond butter and some DVR.
Thus ends the boring blog of the day.
Monday, January 17, 2011
Day 1...or only 1 day
This is going to be short and sweet, mainly because I sucked it up today. This was the first day following Mike's Gym and focusing more on Oly Lifting. I'm going to a USAW Level 1 Coaches Cert in Feb AND there's a USAW Olympic Lifting meet the same month...seems like the right time to start. In any event, I suck at oly lifting. I need to improve my skill in the next month so I don't embarrass myself.
Here was the WOD today:
1. fs: work up to a heavy single. take about 5 to 6 reps to get there
135/155/185/205/225/240
*Added Back Squats 3x3:
240/230/230
2. snatch: work up to 80%x1x5
worked up to using 115 (should have been 125, but it's been TOO long)
3. sn pull: work up to 100%x2x2
skipped
4. sn deadlift: work up to 100%x2. +10 kg, +15 kg x 1
skipped - doing heavy conventional deadlifts on Wednesday
5. abs
replaced with MetCon
AMRAP 10min
5 Burpees
10 Pull-Ups
20 Double Unders
(w/20lb vest)
6 rounds + 3 Burpees (old score was 3+18...in 2008)
So let's have a quick word about the workout. I'm going to follow Mike's Gym as closely as possible, HOWEVER, there are other lifts that are still important to me. I'm going to throw in heavy Back Squats on Mondays and Deadlifts on Wednesdays. Luckily I can see the whole week in advance so I know what to expect. I'm not pleased with today's efforts, but I will push on.
Ultimate Conditioning - Monday 1/17/2011
Deadlift 5-5-5
5 Rounds For Time:
100m Run
15 Squat Thrusters (75/45)
20 Sit-Ups (feet anchored)
Here was the WOD today:
1. fs: work up to a heavy single. take about 5 to 6 reps to get there
135/155/185/205/225/240
*Added Back Squats 3x3:
240/230/230
2. snatch: work up to 80%x1x5
worked up to using 115 (should have been 125, but it's been TOO long)
3. sn pull: work up to 100%x2x2
skipped
4. sn deadlift: work up to 100%x2. +10 kg, +15 kg x 1
skipped - doing heavy conventional deadlifts on Wednesday
5. abs
replaced with MetCon
AMRAP 10min
5 Burpees
10 Pull-Ups
20 Double Unders
(w/20lb vest)
6 rounds + 3 Burpees (old score was 3+18...in 2008)
So let's have a quick word about the workout. I'm going to follow Mike's Gym as closely as possible, HOWEVER, there are other lifts that are still important to me. I'm going to throw in heavy Back Squats on Mondays and Deadlifts on Wednesdays. Luckily I can see the whole week in advance so I know what to expect. I'm not pleased with today's efforts, but I will push on.
Ultimate Conditioning - Monday 1/17/2011
Deadlift 5-5-5
5 Rounds For Time:
100m Run
15 Squat Thrusters (75/45)
20 Sit-Ups (feet anchored)
Sunday, January 16, 2011
Lazy Day
Aside from the hour and a half that I worked today, the only activity my body was interested in was napping. I did manage to pry myself away from the sheets long enough to go grocery shopping. This week, unlike others, I decided to buy EVERYTHING that I would need for 1 week (to the best of my ability).
Here's the list:
2 Dozen Eggs
5lb Chicken
2lb Pork Tenderloin
4lb Ground Beef (85/15)
1 Package of Bacon
1 Spaghetti Squash
Zucchini
2 Jars of Organic Pasta Sauce (no sugar added)
Apples
Strawberries
Blueberries
4 Can of Coconut Milk
2 Packages of Guacamole
On another food related note, you can always make any restaurant paleo. Outback is a horrible example because it's SO easy, but that was dinner...
9oz filet - no butter/seasoning
side salad - no cheese or croutons, oil&vinegar as dressing
sweet potato - plain w/ coconut butter (my own item)
3 pieces of grilled shrimp - no sauce
Ultimate Conditioning - Sunday 1/16/2011
In 3 person teams, complete:
Here's the list:
2 Dozen Eggs
5lb Chicken
2lb Pork Tenderloin
4lb Ground Beef (85/15)
1 Package of Bacon
1 Spaghetti Squash
Zucchini
2 Jars of Organic Pasta Sauce (no sugar added)
Apples
Strawberries
Blueberries
4 Can of Coconut Milk
2 Packages of Guacamole
 | ||||
| Fully stocked... |
On another food related note, you can always make any restaurant paleo. Outback is a horrible example because it's SO easy, but that was dinner...
9oz filet - no butter/seasoning
side salad - no cheese or croutons, oil&vinegar as dressing
sweet potato - plain w/ coconut butter (my own item)
3 pieces of grilled shrimp - no sauce
 |
| mmmm, coconut butter... |
Ultimate Conditioning - Sunday 1/16/2011
In 3 person teams, complete:
Saturday, January 15, 2011
Squats, squats, squats...and CrossFit Clayton
Since I maxed out yesterday and squats, press, and deadlift I was a little hesitant to try and max out again today. My initial plan was to do front squats, snatch, and clean&jerks....but after taking a little longer to get to LFF than I planned I decided I would just do front squats. I had no idea how it would go...
Front Squats
135x5
155x2
155x2
185x1
225xFAIL
225x1
240x1 (PR)
Ended up going better than expected. Legs/lower back were def. feeling my efforts from yesterday, but I managed to pull out a PR. Immediately following, I headed to CrossFit Clayton for a WOD and to visit my friends Matt and Austin.
CrossFit Clayton WOD:
3 Rounds:
21 Power Snatch, 95lb
50 Squats
10min 44sec
This sucked after all the heavy squatting yesterday and today. I managed to do all P.Snatches in a row on first set...and then aimed to break them up into 7's on the 2nd and 3rd rounds. The air squats came in 2's, 3's, 5's....they sucked....but I toughed it out. All in all it was a great time and I'll def. be back to do some WODS with Matt and Austin.
Front Squats
135x5
155x2
155x2
185x1
225xFAIL
225x1
240x1 (PR)
Ended up going better than expected. Legs/lower back were def. feeling my efforts from yesterday, but I managed to pull out a PR. Immediately following, I headed to CrossFit Clayton for a WOD and to visit my friends Matt and Austin.
CrossFit Clayton WOD:
3 Rounds:
21 Power Snatch, 95lb
50 Squats
10min 44sec
This sucked after all the heavy squatting yesterday and today. I managed to do all P.Snatches in a row on first set...and then aimed to break them up into 7's on the 2nd and 3rd rounds. The air squats came in 2's, 3's, 5's....they sucked....but I toughed it out. All in all it was a great time and I'll def. be back to do some WODS with Matt and Austin.
 | |
| locking out |
Friday, January 14, 2011
CrossFit Totaled
Finally, after a week of boring workout posts, I actually have something worth posting. I have to admit I was a little nervous about maxing out today. It's been a long time since I actually tried and I had no idea what I'd be able to do. Unfortunately, not having a good grasp on where I was at actually held me back from hitting some more impressive PRs...more on that later.
Squat
135x5
155x3
185x2
225x1
240x1
285x1
300x1 (PR)
I've never really been a fan of the back squat since getting my ACL repaired, but I have to say it's beginning to grow on me. My hamstrings are looser, my hip feels good, and I'm finding the intensity I need to actually get better. The 300 actually went up pretty fast. Faster than I was expecting actually. I could have tried another heavier set, but Rippetoe's "don't be greedy" comment from the CrossFit Journal (referring to the CF Total) flashed into my head. I obeyed...
Press
95x5
115x3
125x1
140x1
150xF
145xF
Press is def. my weakest lift. In fact, most upper body pressing movements are not my forte. I thought I'd be able to hit at least 150, but sadly I was mistaken. My shoulders were a little sore still from the WOD I did 2 days ago (amazing how much plain push-ups kick my ass), but that's still no excuse.
Deadlift
145x5
185x3
225x2
275x1
315x1
335x1
365x1
405x1 (PR)
After a weird shoulder/lat issue popped up last week during deadlifts, I was worried about this max attempt. Luckily, for whatever reason (maybe due to recent mobility efforts) I didn't have any issue. 365 to 405 seemed like a big jump, but I didn't feel like wasting any time. This was another one that (surprisingly) flew up.
CF Total Score: 845
All in all, not a bad result. I'm starting a new routine Monday (Mike's Gym) that will hopefully help with Oly lifting...I'm going to make sure I sprinkle in back squats and deadlifts when I can. I like the site because Burgener posts the weeks workouts in advance, which makes it easy to figure out when to do Deadlifts and back squats (if they aren't already planned).
Friday night "out"
Someone (Mitch) commented that I post a lot about eating and lifting, but nothing about living. Tonight would apparently qualify as living since I hung out "in a social setting with other people"...Paul was there too. The night consisted of cooking, eating, and Paul talking shit as usual (and not just to me!). It ended up being a really fun time though. Tomorrow might bring even more fun, as we're supposed to check out this new bar/lounge/bowling alley called Sparians.
Dinner:
Burgers (topped with bacon, tomato, and avocado), sauteed spinach, and sweet potato fries.
Squat
135x5
155x3
185x2
225x1
240x1
285x1
300x1 (PR)
I've never really been a fan of the back squat since getting my ACL repaired, but I have to say it's beginning to grow on me. My hamstrings are looser, my hip feels good, and I'm finding the intensity I need to actually get better. The 300 actually went up pretty fast. Faster than I was expecting actually. I could have tried another heavier set, but Rippetoe's "don't be greedy" comment from the CrossFit Journal (referring to the CF Total) flashed into my head. I obeyed...
Press
95x5
115x3
125x1
140x1
150xF
145xF
Press is def. my weakest lift. In fact, most upper body pressing movements are not my forte. I thought I'd be able to hit at least 150, but sadly I was mistaken. My shoulders were a little sore still from the WOD I did 2 days ago (amazing how much plain push-ups kick my ass), but that's still no excuse.
Deadlift
145x5
185x3
225x2
275x1
315x1
335x1
365x1
405x1 (PR)
After a weird shoulder/lat issue popped up last week during deadlifts, I was worried about this max attempt. Luckily, for whatever reason (maybe due to recent mobility efforts) I didn't have any issue. 365 to 405 seemed like a big jump, but I didn't feel like wasting any time. This was another one that (surprisingly) flew up.
CF Total Score: 845
All in all, not a bad result. I'm starting a new routine Monday (Mike's Gym) that will hopefully help with Oly lifting...I'm going to make sure I sprinkle in back squats and deadlifts when I can. I like the site because Burgener posts the weeks workouts in advance, which makes it easy to figure out when to do Deadlifts and back squats (if they aren't already planned).
Friday night "out"
Someone (Mitch) commented that I post a lot about eating and lifting, but nothing about living. Tonight would apparently qualify as living since I hung out "in a social setting with other people"...Paul was there too. The night consisted of cooking, eating, and Paul talking shit as usual (and not just to me!). It ended up being a really fun time though. Tomorrow might bring even more fun, as we're supposed to check out this new bar/lounge/bowling alley called Sparians.
Dinner:
Burgers (topped with bacon, tomato, and avocado), sauteed spinach, and sweet potato fries.
 | |
| Spinach cooked in bacon grease...delicious! |
Thursday, January 13, 2011
Mobility and Potato Chips
Today was a boring off day, so go ahead and stop reading now (Paul).
I did a lot of mobility work to loosen up my entire body. My hamstrings are MUCH better now and my hip has finally stopped hurting. I did some work on my upper body as well because I've been having issues with my left shoulder again.
Tomorrow is the CF Total (squat, press, deadlift). I'm still trying to figure out how to squeeze in front squat or if I should just skip maxing out on it as I've been pretty slack in training it for the past month (due to back issues).
Here's a fun quick recipe if you have a (paleo) hankering for chips...yes, I just said hankering.
1) Get a medium sized sweet potato and slice it as thinly as possible. I just recently bought a $12 mandolin from Harris Teeter (not the instrument) and it worked great.
2) Toss the chips in olive oil and add whatever seasonings you like.
3) Place on baking sheet (use tin foil) and spread out as much as possible. Try to avoid any overlapping.
4) Bake at 350 degrees for 20 minutes, before flipping and baking for another 10 minutes.
5) Remove from oven and sprinkle lightly with sea salt.
6) Bring them to me (optional)
*For anyone trying to lose weight, be careful with the amount you make and eat. Track the calories and/or just have them on a workout day (as close to the workout as possible).
This week seems to be dragging on...it feels like it should be Friday. Anyway, Happy Thursday everyone!
I did a lot of mobility work to loosen up my entire body. My hamstrings are MUCH better now and my hip has finally stopped hurting. I did some work on my upper body as well because I've been having issues with my left shoulder again.
Tomorrow is the CF Total (squat, press, deadlift). I'm still trying to figure out how to squeeze in front squat or if I should just skip maxing out on it as I've been pretty slack in training it for the past month (due to back issues).
Here's a fun quick recipe if you have a (paleo) hankering for chips...yes, I just said hankering.
1) Get a medium sized sweet potato and slice it as thinly as possible. I just recently bought a $12 mandolin from Harris Teeter (not the instrument) and it worked great.
2) Toss the chips in olive oil and add whatever seasonings you like.
3) Place on baking sheet (use tin foil) and spread out as much as possible. Try to avoid any overlapping.
4) Bake at 350 degrees for 20 minutes, before flipping and baking for another 10 minutes.
5) Remove from oven and sprinkle lightly with sea salt.
6) Bring them to me (optional)
 |
| mmmm....bet ya can't eat just one! |
*For anyone trying to lose weight, be careful with the amount you make and eat. Track the calories and/or just have them on a workout day (as close to the workout as possible).
This week seems to be dragging on...it feels like it should be Friday. Anyway, Happy Thursday everyone!
Wednesday, January 12, 2011
Row, Row, Row Your Boat
Still taking it easy blah blah blah. Tomorrow is completely off to foam roll and work on mobility before my Friday CF Total Session. I'm still deciding if I'm going to max out on Snatch and C&J (or not).
Lots of mobility to loosen up (shout out to Kelly "Tight Hammies" Thomas for being my guinea pig)
Bench
135x5
155x5
185x2
205x2
225x2
AMRAP 15
250m Row
25 Push-Ups (Chest-to-Floor)
5 Rounds + 250m + 17 Push-Ups
Def. didn't try to kill it on this WOD...didn't want to exhaust my legs/shoulders before Friday, but I felt like I had to do something.
Ultimate Conditioning - Wednesday 1/12/2011
6AM & 6:30PM & 8:45AM
Jack - AMRAP 20
10 Push Press, 50% 1RM
10 KB Swings
10 Box Jump
Lots of mobility to loosen up (shout out to Kelly "Tight Hammies" Thomas for being my guinea pig)
Bench
135x5
155x5
185x2
205x2
225x2
AMRAP 15
250m Row
25 Push-Ups (Chest-to-Floor)
5 Rounds + 250m + 17 Push-Ups
Def. didn't try to kill it on this WOD...didn't want to exhaust my legs/shoulders before Friday, but I felt like I had to do something.
Ultimate Conditioning - Wednesday 1/12/2011
6AM & 6:30PM & 8:45AM
Jack - AMRAP 20
10 Push Press, 50% 1RM
10 KB Swings
10 Box Jump
Tuesday, January 11, 2011
Snow Day
How sad is that a little ice can cause so many problems. I didn't end up going to work this morning because my car decided it was impossible to skate across our parking lot. When I finally made it to the gym I didn't feel like doing much. I'm not that worried about it because this is an "easy" week as I prepare to max out.
Lots of mobility
Chin-Ups
BWx5/5
+25x3
+45x1
+90x1/1
+115x1
+125xF
125 was almost there, but I just couldn't finish today. Did 90 twice because I wanted to make sure my left shoulder/lat area was good (having issues again). Body weight in clothes before this was 178.
I'm planning on working out again tonight after work. Not sure what I'm doing yet...
UPDATE: Tuesday PM
Decided to do a light WOD to end the end
21-15-9
Squat Snatch, 75lb
Wall Ball, 20lb
7min 31sec
Lots of mobility
Chin-Ups
BWx5/5
+25x3
+45x1
+90x1/1
+115x1
+125xF
125 was almost there, but I just couldn't finish today. Did 90 twice because I wanted to make sure my left shoulder/lat area was good (having issues again). Body weight in clothes before this was 178.
I'm planning on working out again tonight after work. Not sure what I'm doing yet...
UPDATE: Tuesday PM
Decided to do a light WOD to end the end
21-15-9
Squat Snatch, 75lb
Wall Ball, 20lb
7min 31sec
Monday, January 10, 2011
Take it easy
This is it, the week I will test my new one rep maxes. This also means that today through Wednesday workouts will be seemingly easy and extremely low volume. I've also decided to ditch the MetCon's and give myself the best shot at being 100% prepared to max out.
Max out schedule looks like this:
Monday - none
Tuesday - Bench Press, Weighted Chin-Up
Wednesday - none
Thursday - none
Friday - CF Total (Squat, Press, Deadlift)
Saturday - C&J, Snatch, Push Press
Still not sure what routine I'll jump into after this week, but I definitely feel like I need to start adding more MetCons in and just sticking with the core lifts (Squat/Front Squat, Press, Deadlift, Snatch, C&J). I've thought about starting to follow Mike's Gym, but I feel it will lead to similar issues as the current program I'm on (too much strict lifting, not enough metcon - unless I go over on time).
Today
Squat
95x5
115x5
145x5
165x3
195x3
245x1x2
C&J
95x1
115x1
145x1
165x1
185x1x2
Still sore from my double on Saturday which lead to my decision to ditch MetCons until Saturday (CF Clayton visit!). Nothing else to report.
Ultimate Conditioning - Monday 1/10/2011
6AM & 6:30PM
"Rankel" modified (AMRAP 20)
6 Deadlifts
7 Burpees
10 KB Swings
200m run
8:45AM
AMRAP 10
4 Deadlifts
5 Burpees
8 KB Swings
200m run
Max out schedule looks like this:
Monday - none
Tuesday - Bench Press, Weighted Chin-Up
Wednesday - none
Thursday - none
Friday - CF Total (Squat, Press, Deadlift)
Saturday - C&J, Snatch, Push Press
Still not sure what routine I'll jump into after this week, but I definitely feel like I need to start adding more MetCons in and just sticking with the core lifts (Squat/Front Squat, Press, Deadlift, Snatch, C&J). I've thought about starting to follow Mike's Gym, but I feel it will lead to similar issues as the current program I'm on (too much strict lifting, not enough metcon - unless I go over on time).
Today
Squat
95x5
115x5
145x5
165x3
195x3
245x1x2
C&J
95x1
115x1
145x1
165x1
185x1x2
Still sore from my double on Saturday which lead to my decision to ditch MetCons until Saturday (CF Clayton visit!). Nothing else to report.
Ultimate Conditioning - Monday 1/10/2011
6AM & 6:30PM
"Rankel" modified (AMRAP 20)
6 Deadlifts
7 Burpees
10 KB Swings
200m run
8:45AM
AMRAP 10
4 Deadlifts
5 Burpees
8 KB Swings
200m run
Sunday, January 9, 2011
UltiCon WOD
Today is a much needed rest day from training. I plan on relaxing for the majority of the day and taking in a movie (Tron 3D). Happy Sunday everyone!
Ultimate Conditioning - Sunday 1/9/2011
"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run
Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.
Spaghetti Squash "Pasta" w/ Meat Sauce
Incredients:
1 Spaghetti Squash
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)
Directions:
Poke holes in squash and bake for 1 hour at 375 degrees. Cut it in half and scoop out seeds. Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well). Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.
Ultimate Conditioning - Sunday 1/9/2011
"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run
Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.
Spaghetti Squash "Pasta" w/ Meat Sauce
Incredients:
1 Spaghetti Squash
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)
Directions:
Poke holes in squash and bake for 1 hour at 375 degrees. Cut it in half and scoop out seeds. Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well). Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.
 |
| Enjoy! |
Saturday, January 8, 2011
CrossFit Raleigh
I decided to go to CrossFit Raleigh today with Mitch, since this is where he normally works out. We decided to just do mobility stuff during the 9:30 WOD and work out at 10:30 with the Coaches and some surprise guests (the Dentons and some other rock-star CrossFitters). The WOD ended up being Jack...a hero workout.
Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups
Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups
Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
 |
| Paleo Blueberry Pancakes and Bacon...mmmmm |
Friday, January 7, 2011
Friday = Distraction Day
I just don't know what it is about Friday, but I never seem to want to work out. This is completely unacceptable, especially since Thursday is a rest day. It's also hard to lift at LFF because there are so many people to talk to and things going on (work-related...and not work-related [added hyphens for Paul]). Nonetheless, the weights won't move themselves...
Started with some mobility
Snatches
lots of work at 75/95/115
singles at 135
Front Squat
135x3
165x3
185x3
195x3x3
Press
115x3
120x3x4
120x4
then:
5 Rounds
10 Wall Ball, 20lb
20 Squats
10 Burpees
9min 42sec
I made my clients do a similar version of the WOD (5/10/5) and they all seemed to hate me for it...after trying this doubled version I can see why....my.legs.would.not.move.
Not a bad day...hip/inner thigh hurts a little so I'll be icing and foam rolling later...it's also the reason I've reduced the volume of my squats (I just can't make myself skip them!).
Paleo is still going strong...I made it through last weekend and I'm hoping to do the same this week. I really am not craving anything...I think the key is apples and almond butter...mmmmmmmm (use sparingly).
Started with some mobility
Snatches
lots of work at 75/95/115
singles at 135
Front Squat
135x3
165x3
185x3
195x3x3
Press
115x3
120x3x4
120x4
then:
5 Rounds
10 Wall Ball, 20lb
20 Squats
10 Burpees
9min 42sec
I made my clients do a similar version of the WOD (5/10/5) and they all seemed to hate me for it...after trying this doubled version I can see why....my.legs.would.not.move.
Not a bad day...hip/inner thigh hurts a little so I'll be icing and foam rolling later...it's also the reason I've reduced the volume of my squats (I just can't make myself skip them!).
Paleo is still going strong...I made it through last weekend and I'm hoping to do the same this week. I really am not craving anything...I think the key is apples and almond butter...mmmmmmmm (use sparingly).
Wednesday, January 5, 2011
I'd Rather be Totaling...
Benchmark WOD Week continues at CF Durham...
Today's workout was the CF Total...max efforts of Back Squat, Press, and Deadlift. As I'm still a week away from maxing out myself, I had to pass (and I really didn't want to).
Mobility
Deadlift
145x5
205x3
255x3
295x3
335x1
345x3
360x3
365x3
Bench Press
135x5
155x5
185x5
205x5x3
I had a quick Paleo lunch at Chipotle before my meeting at LFF....soooo good.
----------------------------------------------------------------------------------------
Today's Ultimate Conditioning Class WOD:
Deadlifts 3-3-3-3-3
Tabata Everything Else
KB Swings, 52/35
Burpees
Body Row
Push Press, 75/45
Perform 20sec of KB Swings, rest 10 sec, perform 20sec of Burpees, rest 10 sec....Continue this pattern (20 on, 10 off) until you've gone through every exercise 8 times. Record Total Reps.
Today's workout was the CF Total...max efforts of Back Squat, Press, and Deadlift. As I'm still a week away from maxing out myself, I had to pass (and I really didn't want to).
Mobility
Deadlift
145x5
205x3
255x3
295x3
335x1
345x3
360x3
365x3
Bench Press
135x5
155x5
185x5
205x5x3
I had a quick Paleo lunch at Chipotle before my meeting at LFF....soooo good.
----------------------------------------------------------------------------------------
Today's Ultimate Conditioning Class WOD:
Deadlifts 3-3-3-3-3
Tabata Everything Else
KB Swings, 52/35
Burpees
Body Row
Push Press, 75/45
Perform 20sec of KB Swings, rest 10 sec, perform 20sec of Burpees, rest 10 sec....Continue this pattern (20 on, 10 off) until you've gone through every exercise 8 times. Record Total Reps.
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