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

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!?

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.

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

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:

900m run
75 Kettlebell Swings (52lb men, 35lb women)
100 Power Snatch or Clean and Jerk (75lb men, 45lb women)
200 Sit-Ups
450 Squats (hip crease below knee)
900m run

Fastest group time was 22:28

Rules:
1) Only 2 people can be moving at a time
2) Everything must be completed in order before moving on
3) Reps do not have to be split evenly