21122010

Warmup

500m row
Burgener warmup x 2


Power Snatch 1x4 @ 75% (110)
Power Clean and Jerk 1x4 @ 75% (160)
Overhead Squat 1x4 New 1rm 185lb! 10lb pr


PM

Row/DU ladder

1 min max cal row + 5 double unders (increases by 5 each round)

27/5, 24/10, 24/15, 24/20, 23/25, 24/30, 23/35, 24/40, 23/45 (failx3), 24/50

20122010

AM

Warmup

750m row
10x false grip ring rows
10x situps

10min Deadhang muscle up attempts

4 rounds

3 Ring pullups
6 Ring dips
3 Negative Muscle ups

For 5 min

30 sec back bridge
30 sec German Hang

PM

Snatch 1x4 @ 75% (110)
Snatch Pulls 3x3 @ 95% (140)
Snatch Deadlift 3x3 @ 110% (160)
Front Squat 3x3 @ 75% (162) + 3 box jumps

Metcon

12 min AMRAP

5x 275lb Deadlift
10x HSPU
250m row

4 rnds + 1 deadlift

Sparrows (Half) Dozen

6 rounds

12x deadlift bw (170)
12x pullup
12x pushup
12x ball slam

time 12:29

Snatch practice from the blocks

E Cal

Warmup

750 m row
10x pullup
Hollow rock practice

Weighted pullups @ 30lbs

6, 5, 5, 5

E Cal

1 min on/1 min off
max meters rowed
goal - 3000m

result - 2980m

4 penalty burpees + 10 extra

3rnds
1 min bridge practice
10 Toes to Bar

Press 3x3 & More Gymnastics Work

Warmup 5 min Airdyne

5x Candlestick roll
5x Backwards roll

5x3 Skin the car
5x Back to Front Lever
5x Lsit practice

Press 3x3 @ 115lb

10-1 Ladder

Dips
HSPU
V-ups

Thompson

10 rounds for time

1 - 15ft Rope climb from seated
29 - Backsquats @ 95lbs
10m - Farmer's Carry w/ 135 lb Barbells

Time 46:03

the bad part was the back squats werent the bad part. Those barbell walks were a nightmare for me, need to work grip more.

Gymnastics Holds

Warmup

Hip mobility
Foam roll shoulders

Practice Holds

20 min amrap

:30 sec hold

x Handstand
x L-tuck (L-sit was rx)
x Squat
x Pull-up

6 rnds + L-tuck (substantial time lost was on l-tuck)

Gymnastics stuff:

muscle up into l-sit practice

false grip ring rows

false grip pull ups

Back squat 7rm

Warmup

Hip Mobility
Row 3 min
Hip Back Extn x 10
Reverse Hyper x 10
Back Squat @ bar x 10
Back squat @ 135lb x 5
Back squat @ 185 x 3

Back Squat 7rm

225-235-240


7 min amrap

5 x 135 lb Hang Power Clean
50m Run

11 rnds + 2 Cleans

Not THE Total

Clean 1 rep
Bench Press 1 rep
Overhead Squat 1 rep


Clean 135,155,185,195,205,210(f) - 205 = 5lb pr
Bench Press 135,155,185,205,225,235 - 235 = 10 lb pr
Overhead squat 135,155,175,195(f),185(f) - 175 = 5lb pr

the other total = 615

Had to rush the OHS, 195 was on its way up and i lost it. Plenty of room for more PRs, excited about this!

Grace

Warmup

5 min row
10 Hip/ Back Ext
Shoulder Rom
Front Squat @ bar x 10
Push Jerk @ bar x 10
Couple C & J @ 135lbs


Grace

30 reps
135lbs Clean and Jerk (Ground to Overhead)

Time 2:57pr (previous 4:04)

20 PUs, 20 Burpees, 400m run

Workout: 3 rounds for time

20 Pullups
20 Burpees (Lateral jump over wallball)
400m run

Time 11:43 (2 min PR from 8/30/10)

I think the cold weather had alot to do with the PR, my engine runs hot and when its cold it seems to help me out. That being said I did all the pullups unbroken and the burpees were steady as well, no real stopping. Went normal kip on the pullups and felt strong, minimal swing in the kip just enough to help finish the pull. Have upped my caloric intake (was hovering around 1800-2000 now up to ~2500-2700). Taken out most fruit and nuts, though yesterday I had some raisins postwod.

Adam

2 rounds for time

24 Deadlift @ 245 (Rx-295)
24 Box jump @ 24"
24 Wallball
24 Bench Press @ 155 (rx-195)
24 Box jump @ 24"
24 Wallball
24 Cleans @ 145lb

Time 37:20

Gymnastics work

Warmup

Jump rope 100x singles
Hip/ Back Extn x 10
Reverse Hyper x 10
Situp x 15
Squat x 10
Ring pullup x 10
Ring dip x 10

4 rounds for completion

8x HSPU
5x Skin the cat
5x Inverted hold to front lever

5 min DU amrap

201 DUs

Deadlifts and SE regionals Final Wod

Awesome experience being back in CFDaytona. As always great energy and camaraderie.

Deadlift 5-5-3-3-1-1-1-1

135-185-225-275-315-335(miss)-315-315(miss)

Hip sore, makes life suck.

AMRAP 9 min

10x Deadlift @ 185
12x Ball slam @ 20lb
15x SL situp

6 rnds + 5 DLs


Next Day

930am

8 rnds for time

2x Squat snatch @ 125lb
4x Push press
6x C2B pullups
200m run

Time 17:25?

DU 30 min amrap

30 min AMRAP- Double Unders

Score- 1059

then

Obstacle/agility course 5 min AMRAP

Counting by 10s

WOD

10x Deadlift @ 275lbs
20x Burpees
30x Knees to Elbows
40x Press @ 45lb BB
50x Walking lunge steps w/ BB OH
60x Box jumps @ 24"
70x Pushups
80x Butterfly situps
90X DUs
100m run

Time 22:51

135lb cleans/400m run

WOD: 4 rounds

10x 135lb squat clean and jerk
400m run

Time 18:21

Not as quick as I would have liked, definitely feeling the back squats from monday. Felt good to be moving around though, unglueing some of those stiff and sore muscles. Tried to focus on driving through my heels during the first pull, its been pointed out I'm transferring weight to my fore foot too early.

5 min DU test : 248

shoulders really starting bothering me at the end. If I would have made it to 250 I would have progressed to working on triples, next time I'll definitely get it.

3 x 200m

Warmup

Shoulder Mobility work 5 min
Press @ bar 10x
Press @ 65lb 5x
EMOM5M Press 65% x 3 for speed (85lbs)
2 min rest
EMOM5M Press 87.5% x 1 (115lbs)

Then into the pool

50m x freestyle
50m x kickboard
50m x breastroke
50m x backstroke

3 x 200m (1 min rest btw)

Time 13:02 (with rest subtracted)

Cool Down

50m x kickboard
50m x breastroke
50m x backstroke
50m x freestyle

Lateral walk in water 10m
Sprint in water 10m
x2

Back squat 5x5

Warmup

Samson Stretch
10x Hip ext/back ext
10x Reverse Hyper
3 x 5 sec squat hold
10x Backsquat @ bar
5x BS @ 135lb
3x BS @ 185lb
2x BS @ 225lb

5x5 @ 245lbs

Then "Little Fran"

15-13-8

75lb Thrusters
Pullups

Time 2:15

Flashbacks and Elizabeth

This WOD reminded me of cfdaytona.

12pm

5 rounds

10 pullups
15 SDHP @ 95lbs
20 Pushpress @ 95lbs

Time 12:53

630 pm

Power Cleans 5-3-3-3

135-155-165-175-185(fail)
really wish i could put more time into olympic lifting, just seems like im spinning my wheels without coaching.

"Elizabeth"

21-15-9

135 lb power cleans
Ring dips

Time 5:23

Bulger/ GHD Annie

Tuesday

Bulger

10 rounds

150m run
7x chest to bar pullups
7x 135lb front squat
7x Handstand pushup

Time 38:19

Wednesday

GHD Annie

50-40-30-20-10

GHD situps
Double Unders

Time 10:52

The Weekend: Deads, rugby, 5k

Friday:

Deadlift 3-3-3-3

315, 315, 315, 315(2)

Straight back, no lumbar compromise.

3 rounds for time

3 rope climbs 12'
30 Alternating lunges @ 40lbs

time: 9:26

Satuday: UNF alumni rugby game. Good times with old friends.

Friday: 5k

Time 21:09

the sub 20 5k eludes me.

a run, a rope, and a row

Warmup

Samson stretch
10x
DUs
Reverse Hyper
Hip/Back Ext
Pose Wall Drill x 20
Carioca 20m x 4
Leg swings
Good Morning @ bar

Then

2k run, 100 DUs, 1000m row: for time

Time 15:22

Longest run I have done in a while, ankle is slightly sore now (8hrs later) but much better than before. I think I was emphasizing striking to far forward on my foot and have gone back to a more natural mid-foot strike, my interpretation of pose was a little off. DUs were done well, another taxing foot flexion I have been avoiding, 40 unbroken then 30, then 15, 9, 6. Row was kept at or under 2:00 split with the first 500 being around 1:55, I'm happy with this.

Then Deadlift 7-7-7-7-7

135-185-235-255-275

Missed a deadlift day yesterday, so I figured I would get some in. Focus on form and driving from back of the hips, hamstrings were definitely involved here, they feel lit up. No lower back tightness whatsoever; a good sign, form improving, strength with come.

Ryan

Warmup:

Samson Stretch
Walking lunge (10)
Shoulder ROM work
Pushups x 10
Muscle ups x 3

"Ryan"

5 rounds
7 Muscleups
21 Burpees

Time: 19:24 Rx

Power Snatch + Mary

Warmup

10x back ext
10x reverse hyper
10x box jump 20"
10x wallball

Burgener warmup @ bar

Then Power snatch work up to 135lb (feet start going wide in landing)

"Isabel" scaled to 95lbs

Time 2:14

Then

"Mary"

20 min amrap of:

5 HSPU
10 Pistols
15 pullups

Score 8 rounds + 2 HSPU

Hang Cleans and DUs

4 rounds

15x Hang cleans @ 115lb
30x DUs

Time 7:15

Rest and recovery

not much strict training going on. some yoga classes and rock climbing. seeing some nice progress in climbing without the fatigue of training in effect. plan on climbing some more this week, maybe a swim session. right leg has lingering issues with it: right hip is very tight, extends down into some serious tension behind my knee, lastly my ankle still has some swelling and soreness to it. trying to get two sessions of stretching in each day but only managing 1 some days. not sure when i should start lifting again but it will probably be sooner then later.

Crossfit Total ego destruction

Backsquat - 275, 285, 300 miss

Press - 120, 125, 130 miss

Deadlift - 315, 365 miss, 345 miss - Would not compromise lumbar curve, so it is what it is

Total 725 (may 2009 total - 735)

Not in good condition for a total, hips very fatigued. Don't really know whats up with my recovery, but law school stress must have something to do with it, diet has been good, only 1 cheat night a week. My squat was pretty good, still no speed and sore though. Press, well what the fuck, it hasn't gone up in over a year. Deadlift, i wasn't willing to bend my back at all, i hit 315 (i hit this for a 7 rep max a month ago). I guess Ive been reaching too hard and will scale back intensity and focus on form.

Weekend swim/ monday - jackie

Saturday swim session

100m
100m kickboard
100m backstroke

5 x 100m 1 min rest btw sets
10 x 50m 30 secs rest btw sets

100m kickboard
100m backstroke

1500m total

Monday Jackie

1000m row (~3:40)
50 thrusters @ bar 45lb (terrible job on these)
30 pullups (ok work, 15-8-7; but quick)

time 7:09

felt good about row starting to get quicker and stay conscience of form. thrusters were shitty, just couldnt keep them going for any appreciable amount.

diet- mostly clean and close to zone ratio (1/2 carb, 2xfat). Exception- drank most of a bottle of wine (~500ml)and had one stella on saturday night, definitely still feeling the effects of it today.

Snatch fun

Wod

15 OHS @ 95lb
400m row
20 Squat Snatch @ 95lb
400m row
25 Power Snatch @ 95lb
400m row

time 14:20

eh, unbroken on OHS. squat and power were mostly singles, for me it seems to be faster to just let go and then right into the next lift(trying to muscle it around doesnt work for long). still not as quick as i would like, but we rarely do snatches in here right now, so that is ok. focusing on better row form, but faster times still arent coming, although i do feel less drained coming of the c2.

Monday L-pullups/ Tuesday Backsquat 3rm aka Bataan aftermath

Monday

10-1 Ladder L-pullups
200m run between each round

Time 12:50

then

5min amrap - ghd situps (95, pr)

PM - Rock climbing, belay clinic.


Tuesday

Backsquat 3-3-3

245-265-275(2)

then

4min amrap muscleups/DUs

4 MUs - pathetic, will retry later in week. Subbed alternating single arm Russian KB swings for DUs - 72

Bataan Death March

Warmup

hip capsule work
foam roll shoulders

then

EMOM for 10 min

2 handstand pushups
1 rope climb

Then

bataan death march

400m march, every twenty paces alternate between 5 back squats and 5 front squats.
Barbell - 135lb
Every drop is a 10 deadlift penalty
Score is penalties committed.

Score - 7 penalties

This was brutal after two nights with little sleep and 4 beers last night. I imagine its relatively brutal when youre fresh anyways. A good one to grind through knowing I wasnt in shape to do any sort of fast paced metcon. transition from front to back rack is awkward at first and just painful towards the end.

then

tabata mashup

pushup/butterfly situp

didnt keep score.

Rest Day

15 min mobility work

Points of focus
- hip capsule
- hamstrings
- shoulder capsule (overhead position lacrosse ball myofascial release)

Diet - 20 blk protein, 10.5 blk carbs, 29 blk fat. paleo sources + 1 cup milk.

Deadlift/ DUs + bench press

Warmup

hip prep
Samson stretch
10x back ext
10x reverse hyper
OHS @ bar x 10
deadlift 225 x 5

3 rounds for time

10x 275 Deadlift
50x DUs

time 8:22

first set of deads unbroken. DUs given me some trouble, dont like the jump ropes, ankle bothering me, and i havent done them in a while. second set of deads hit 5, then quick singles. last set all quick singles. felt slight loss of lumbar curve in intial pulling in last two sets.

Bench press 5-5-3-2

155-185-205-215(1)-205(2)

this went ok for having done 300 pushups the day before. definately better than my bench has been in the past.

Diet- Was able to hit right around my target of 20 blocks, 1/2 carbs, 2x fat. felt good. definately more carbs than im normally consuming, but not so much im getting bogged down. kept all sources paleo, except post wod was milk+whey. heres a quick meal breakdown.

Breakfast

3 Omega 3 eggs - 18g P 12g F
3 jumbo egg whites - 15g P
2 oz Spinach - maybe 1g C
8oz Strawberries - 15g C
2 tbsp Honey almond butter 14g F 5g C
Breakfast total - 32g P, 20g C, 29g F = Damn near 5blk P, 2.5blk C, and 10 blk F

Lunch

6oz Ground beef - 28g P, 12g F
1/2 avo 2oz - 8g F, 3 g C
8oz Cauliflower - 6g C
2oz baby swt potato - 12g C
1oz pine nuts - 19g F
Lunch Total = 28g P, 39g F, 20g C = 4 blk P, 13 blk F, 2.5 blk C (next meal is a little heavy on carbs)

Afternoon

paleo kit - 28g P, 28g C, 12g F = 4blk P, 4blk C, 4 blk F

post wod

whey n 12 oz raw milk - 32g P, 13g F, 18C - 5 blk P, 4 blk F, 2 blk C

Dinner

Chicken sausage - 15g P, 7g F
1/2 avo - 8 F, 3 C
onions n shrooms in coconut oil - 12 g F maybe a 1C
total = 2 blk P, 9 blk F, 1 blk C

Daily Total - 20 blk Protein, 10 blk Carbs, 40 blk fat

these are approximations but close, i used nutriondata.com and a scale for measurements. might be a little heavy on protein as im not counting sources like nuts or avocados. carbs might be a little lower as i dont always count fiber. on rest days ill bump down a couple blocks, probably just take out the whey and usual fruit postwod. let the experiment begin!

Chelsea

Warmup

Hip Capsule work
Samson Stretch
Back ext x 10
Pullup x 10
Pushup x10
Squat x 10
Situp x 10

"Chelsea"

Every minute on the minute for 30 min

5 pullups
10 pushups
15 air squats

completed (next time ill give the weighted vest a go)

-rounds went easy for the most part, had :27 secs left thru 26 rounds like clockwork. Nasty rip hit me, felt like a big pimple popping on my hand. last couple of rounds took a little grit.

diet breakdown - 151g protein, 157g carbs, 120g F. was shooting for 20 blocks (2x fat) pretty much hit it, little extra protein, little less carbs(plus i didnt subtract fiber). going to make through the rest of the week attempting to go 20 blocks 1/2 carbs (subtracting fiber) and 2x fat. Seems close to what i was doing before but my meals will be more balanced and it will be a more gradual increase in carbs. rest days i think im going to go for 17 or so blocks.

Press 3s, Lite snatch 8m amrap

Press 3-3-3-3-3-3

95-105-115-105-110-110

Then

Snatch 8 min Amrap @ 75lb

95 reps

Took a decent pace and worked on hitting the pockets before jumping, tried not to get too crazy with my feet too.

Diet- so diet overhaul. im experimenting with the Zone. This week I plan on writing down everything weighed and measured and see what im doing exactly...So far today ive had 109g protein, 115g of fat, and 49g of carbs; im not counting any protein that doesnt come from an animal, i am counting all fat and carbs no matter where its found. the zone recommended a 20 block a day diet for me, im about 30g short on protein, over 100g short on carbs, and roughly double my allotted fat intake. I am going to shoot for double fat and half carbs as a base and go from there getting these carb blocks in is going to be a pain in the ass....oh yeah and i found raw milk, my new post wod drink.

FGB

Fight gone bad

3rounds for reps

1min max wallballs 20lbs, 10ft
1min max sumo-deadlift highpull 75lbs
1min max box jumps 20"
1min max push press 75lbs
1min max c2 row for cals

total - 329

First round felt like rock n roll, doing solid work. 2nd round wallball starting getting a little harder, things slowing down a bit. third round, wallball was terrible (i think 17 or 18 reps), everything else kept pace, even hit 20 cals on the row. Overall condition going in was tired, just feel like mentally like im not fresh, even though physically im not sore. my ankle had been a serious concern but resting it seemed to work as I was able to do work on the box jumps. today was a solid performance with everything taken into account. wish i could have stayed around longer, but my buddy had an emergency with his dog and i was his ride. afterwards a southern buffet was crushed including all sorts of non paleo taboos such as cheesecake and country fried steak, im starting to feel human (as opposed to insulin zombie) again a couple hours after.

Row 5k

warmup

row 250m
samson stretch
back ext x 10
practice l-sit

row 5k for time

19:09

ill take it. switch back and forth from my natural technique to what i think the occasional coaching cues were directing me to: not coming too far forward, allowing hips to turn forward again before knee bend, had trouble breathing with this new technique, just felt like i was exhaling all the time. it did feel efficient tho, just not comfortable.

Tabata FGB

5 tabatas for reps

wallball
sdhp @ 75lb
box jumps (subbed step ups due to ankle injury)
pushpress @ 75lb
row for cals

Score: 338 (previous pr - 388 or so)

wallball didn't feel great but the other movements went well. push press without a rack is a major pain in the ass, once you drop it you know your done for that 20 sec mark. kinda went 80-90 percent on this to focus on my movements because i want them to be clean on saturday. hoping for 350 but ill settle for over 300.

diet - the usual paleo fare. i have a fear of cheating right now, its good to be afraid.

Lynda/ Front squats

Lynda

5 rounds for time

bw bench press/ max pullups

10/20, 10/20, 10/20, 8/9, 7,10

pretty happy with the bench, usually sub 155 for bw and i used 170 and weighed in 168. pullups i just mentally quit after the third round, disappointing.

1200m row for technique, emphasis on letting hip get in proper position after pull. knee bend is secondary.

Tuesday

Front squat 7rm

185-195(5)-185

meh my front squat is weak.

AMRAP 10 min

12 weighted situps 1.5pd kb (butterfly)
12 kb swings

this is a good one. 7 rounds + 4 situps. my situps always need work, this felt like it will make them stronger.

diet- bacon for dessert.

Some crazy shit...

was what i thought when i saw heavy back squats on the board...oh well i just do work here. and im just bitching because my back is feeling crazy tight and sore.

Warmup

Samson Stretch
Back ext x 10
Reverse Hyper x 20
Bottom of squat hold 10sec
Empty bar squat
5x 135
5x 185
3x 225

4 rounds for reps and time

max reps Backsquat 80% (i used 225 more like 70-75%)
max reps pushpress/jerk 45lb DBs
2x rope climb (rx was a sledpush, subbed due to ankle injury)

reps - 70 (about 5 squats a set, not counting rope climbs)
time - 9:47 i think

then athletes choice

3 rounds

9-SDHP @ 115lb
6-clapping pushups
3-muscle ups

time 8:54 ......that last muscle up took a while, dammit.

Diet- been on point.

This week has been what ive needed. Been focused, keeping diet clean, getting rest, doing mobility work, and pushing hard. I need to keep this up. The numbers in each wod don't reflect the overall tide i feel, which is one of sustained high intensity work. since moving ive noticed several factors that have weighed me down: decreased mobility from sitting so much, lack of sunlight, sloppiness on the weekends. this week ive been able to clean up the first two, and the third is going to get tested starting now.

JT

warmup

Samson stretch
back ext x 8
reverse hyper x 15
Shoulder ROM
Overheadsquat x 8
x 2

JT

21-15-9

Handstand pushups, ring dips, pushups

time 18:44

had to mod handstand pushups on the set of 15 and 9, blue band.

Diet- 3 eggs, 3egg whites, raspberries, almonds, spinach. grassfed beef, broccoli, cauliflower, avocado. post wod shake w/banana. dinner- chicken drums, skinless. almonds, babyswt potato.

Deadlift 5rm + Row/GHD

Warmup

Samson stretch
10x Back ext
20x Reverse Hyper
Deadlift empty bar x 10
Deadlift 50% x 5
Deadlift 75% x 3
Deadlift 90% x 2

Deadlift 5rm

315-325-330

Last pull on last set got ugly. Others were fairly clean. lock out was achieved on all.

Metcon 10 min amrap

20cal row
15x GHD situps

5 rounds + 8 cal

back was feeling weird on the GHDs, row was feeling strong like bull, 1cal per pull.

5x skin the cats
5x assisted back levers

shoulder lacrosse ball lovin

Diet- 3 eggs,3egg whites, raspberries, spinach, almonds. chicken breast, chicken sausage, swt potatoes, almonds. 7 hour gap before wod. post wod- chicken sausage, avocado, swt potatoes, 2 pc dark chocolate. 12 fish oil caps (thru out day). 7 hour gap before wod didnt seem to affect me, ate a bunch at lunch because i knew i wasn't going to have a chance at food, unless i ate some crappy pizza provided at a school meeting. i skipped it. felt fine all day and during the wod. ate a shit ton of almonds to stave off the hunger pangs at lunch. forget to buy eggs so i had to skip the post wod shake, ate alot at dinner to try to make up.

Row with Kelly

Warmup

20x pose wall drill
300m row
Samson stretch
10x Back ext
10x Deadlift w/ bar
10x front squat
4x rope climb
10x wallball
10x box jump

Kelly mixed up with a row

5 rounds

400m row
30 wallball
30 box jumps

Time 28:01


Diet- 3 eggs, 3 egg whites, spinach, strawberries, almonds. pork shoulder, cauliflower, almonds. postwod - 3 eggs, 3 eggwhites, raspberries, banana, spinach. chicken breast, chicken sausage, cauliflower, baby swt potato, some almonds.

OHS + Pullups

Warmup

Samson Stretch
10x Back ext
10x reverse hypers
10x pushups
10x air squat
10 OHS w/ bar

Then

21x OHS @ 95
30x pullups
15x OHS @ 95
20x c2b pullups
9x OHS @ 95
10x Deadhang pullups

Levi - Overhead Squat - 09 13 10 from Greg Keeter on Vimeo.

Time 7:52

Overhead squats were unbroken, but held bar to far back; depth was good, flexibility looked very good, no winking. 1st set of pullups pretty good, 2nd set was rough and so was the third, need to work more on c2b and get a more explosive kip.

5 min DU amrap - 150

disappointing. not very excited for this one. DUs in wods i feel ok in, but 5 mins is a long time for one fast movement.

diet- 3eggs, 3 egg whites, strawberries, spinach, almonds. pork shoulder, baby sweet potatoes. 3 eggs, 3egg whites, strawberries, banana, spinach. chicken breast, broccoli, almonds. 11 fish oil capsules 2x strength. diet back on track after a pretty nasty saturday of wings and beer.

Push jerk

Warmup

250m row
samson stretch
back ext x 15
situp x 15
Overhead squat @ bar x 15
push jerk @ bar x 15

push jerk x 3

didnt really go heavy on this. worked up to 155 but wasn't happy with my form, so i decided to stay there and even go back to 135 and work on my hip drive, dip. still needs some patterns reset.

Diet- 3 eggs. 3 eggs whites, spinach, pomegranate, almonds. cup of coffee, black. lunch - chicken, broccoli, peppers, carrots, almonds, swimming in chili garlic sauce from fsu food court; other than being salty and too much sauce it was ok. postwod - 3 eggs, 3 egg whites, banana, spinach. dinner - 2/3 lb shrimp, 1/2 lb mussels in coconut oil w/ garlic and lemon, cauliflower, sweet potato. 12 2x fish oil capsules spread thru 3 meals.

Jason

Wednesday

3 rounds for time

400m run
50 situps
50 Double Unders

15:somethin

Thursday

Jason

100 squats
5 muscle ups
75 squats
10 muscle ups
50 squats
15 muscle ups
25 squats
20 muscles ups

39:55 RX

Damn this felt good! Did not plan on being able to finish this going in. had 30 muscles up in sub 20 min. Fuck Yea! SOMEBODY CALL MY MAMA!

Monday Pwr Cleans + Tuesday's Seven

Monday 9am

3 rounds for time

800m run
15 power cleans @ 155lbs

time 17:09

Levi - Power Clean - 09 06 10 from Greg Keeter on Vimeo.

the felt good, pwr cleans going up pretty easily, no muscle down, but i wasnt off the bar much at all. kept pose form in run as well as i could; overall happy with this performance.

postwod- 10 handstand holds on parallettes working on a 10 sec negative.

Diet- back to normalcy. standard breakfast and post wod shake, salmon w cauliflower and almonds for lunch. grassfed beef and cauli for dinner. i did get 10 grilled wings late night and a small caesar salad, no croutons; this made me feel bad.

Tuesday

The Seven

7 Handstand pushups
7 135#lb Thrusters
7 Knees to Elbow
7 245# Deadlifts
7 burpees
7 2 pd swings
7 pullups

7 rounds for time

5 rounds completed ~35 minutes (handstand mod on 4 and 5th rounds)

really felt my handstand pushup work from the day before. this made the thrusters no fun as well. really liked the look and rep scheme of this wod, want to try again. i ate a Reuben pre wod with some old friends and it felt like battery acid pumping through my veins. but dammit reubens are delicious. Not worth it though, i was a ball of anger and self loathing through most of this. a rematch in the near future is needed.

diet- fuckin Reubens.

Tower of Power: Squats

Warmup

2x

200m run
Samson stretch
12x Back ext
12x situp
12x reverse hyper
12x backsquat at bar

Then



1 min max reps Back squat @ 135lbs
3min rest

1 min max reps Back squat @ 185lbs
3min rest

1min max reps Back squat @ 225lbs
3 min rest

1min max reps Back squat @ 135 lbs
Score: 22/15/8/21

Squat felt ok. Worried about my squatting since I spend so much time sitting in a desk now. Hitting 285 for 5 before leaving daytona was by far my best squatting effort ever. today felt pretty good though, need to work on my speed, its slow.

Then

5 min jump rope test (singles)
512 singles (now i have graduated and am able to do DUs)

Then some gym work

3 rounds

1 min false grip hold
1 min tuck hold in ring dip position
1 min rest

Ended up usually taking a 10 sec break in middle of each hold.

Diet - the usual.

Running and Pressing

Warmup

400m run
Samson Stretch
situp x 10
back ext x 10
pose wal drill x20 each leg
carioca
pose drill

Then

800m run
21 x Press @ 95
800m run
21x push press @ 95
800m run
21x push jerk @ 95
800m run

time 24:25

more pose running, alot of it. starting to come a little bit easier, calves getting stronger. all this overhead didnt go so well. push press, push jerk form needs some major retooling.

then

Burgener warmup x 5

then

5 min amrap GHD situps = 77

Diet- the usual + a salmon/white tuna sashimi bowl, i had a pic of it but my camera phone is old enough to be of legal drinking age and it wont talk to my computer.

DIane

Warmup

Samson Stretch
Situps x 10
Reverse Hyper x 10
Back Ext x 10
20" elevated pushups x 10

Then

"Diane"
21-15-9 225 Deadlifts/Handstand pushups

Time 14:30

On deadlifts, i focused completely releasing weight each time. my handstand pushups were shitty city. Just took my time on them, sucked, back arching when fatigue got the better of me. going to start working them from the parallets to develop more.

Then

3 rounds for time
1 min row/ 1 min wallball

65 cals/ 29 wallball

row felt strong, getting 1 cal per stroke and not needing to excessively lean back. wallball a different story, felt terrible, couldnt get any sort of rhythm, a think 200 thrusters on friday has something to do with it.

Diet- 3 eggs, 3 egg whites, banana, strawberries, spinach, almonds. Had a turkey wrap at international law meeting,(it had been 5.5 hours since brkfst). then a chicken caesar salad (no croutons) with a side of guac. post wod- 3 eggs, 3 egg whites, banana, spinach. Dinner- 1lb chicken, 1 bell pepper, .5 onion, 1 avocado, lettuce.

Burpee side jumps and the runs

Warmup

Samson stretch
situps x 14
back ext x 14
OHS @ bar x 14
Ring dips x 5
handstand pushups x 5
Ring pushups x 14

2 rounds

Then



3 rounds for time

20 pullups
20 burpee side jumps
400m pose run

Time 13:49

60 burpee box jumps are brutal. pullups easy, run getting a little easier.

Diet- clean.

Rest Day

tried a variety of mobility wods throughout the day, cleaned house, and reading up for the start of week 2 at fsu law.

http://mobilitywod.blogspot.com/

Diet- 3 beers last night (2 in the day), chicken wings. breakfast 3 eggs, 3 egg whites, blueberries, strawberries, spinach, almonds; lunch - pork shoulder, guac, and cauliflower. dinner - chicken cutlets cauliflower, guac.

Beer total for the week - 8

cheat meals - 1

Active Recovery/ gymnastics dev.

3 rounds

1 min foam roll
10x reverse hyper
5x muscle up ring row (crossfit evo video)
10x 18" elevated ring pushup
10x toes to bar
max ring handstand hold (emphasis on using ropes as minimal support)

Diet - 3 beers last night and a chicken caesar salad. nothing before this. 3 eggs 3 egg whites blueberries strawberies, spinach; post wod. 2 hours later- Mongolian bbq. dinner- pork shoulder, cauliflower, almonds.

bugaboo

Warmup

run 200m
samson stretch
back ext x 10
OHS @ bar x 12
pushups x 12
thruster x 12
Reverse Hyper x 12

Muscle up Ring row 3 sets of 5

Bugaboo

200 thrusters @ 75lbs for time

18:33

Hit 15, then ten and five. 30 in the 1st 2 mins, then 5 every 30 secs. about 15 sec work/15 rest. ho hum, back is tight, good wod to get the heart rate going; kept a solid pace any faster and i would have fallen off.

Diet- the usual. not a single beer or cheat meal yet this week. might have a brew or two if i end up going out tonight.

DL 3rm

Warmup

Run 1 lap
Samson Stretch
Back ext x 10
Reverse Hyper x 10
Deadlift Bar x 10
Deadlift 135 x 7
Deadlift 225 x 5
Deadlift 315 x 2

Deadlift 3 rm

335-345pr-350(1rep)

Felt fairly strong, 335 was easy. 345 had some major back bend on the last rep, i just couldnt seem to get my hips down and back. 350 i went very strict form, couldnt get the 2nd rep off the ground, think my hips are feeling the back squats earlier this week. I think this is the first time ive done a 3rm for deadlift, at least the 1st in a long time.

Then 10 min AMRAP

5 handstand pushups
5 L-sit Pullups





5 rounds + 1 pullup

yeah kinda slow, but steady, should have switched my grip to underhand for the pullups. Overhand seemed to be moving me in a weird circle away from the bar.

Diet- 3eggs, 3 egg whites, blueberries, strawberries, almonds, spinach. Lunch- lamb kabob, greek salad with chicken, feta cheese, tomato, cucumber, mixed greens, vinaigrette dressing. Postwod- 3 eggs, 3egg whites, banana, strawberries, spinach. Dinner - chicken, avocado, cauliflower, almonds.

bad gone fight

Warmup

Samson Stretch
Air squat
Situp
back ext
ring dip
sdhp 75#
push press 75#

2 rounds of 8

Then Fight gone Bad (backwards)

Row 1 min
push press 1 min
box jump 1 min
sdhp 1 min
wallball 1 min

3 rnds

Total: 327

another day at the office. nothing special nor particularly disappointing about this. Starting in the row is nice since transition time with it is a serious drawback. Push press and box jumps werent what they normally are, my calves are still killing me from pose running earlier this week. aiming for 350 for next time.

Diet- 3 eggs, 1 cup of greek yogurt, blueberries, spinach almonds. Lunch - spinach salad, turkey, roastbeef, mushrooms, tomato, caesar dressing. Afternoon- little pork shoulder and a plum. Post wod- 3eggs, cup of greek yogurt, banana, spinach. Dinner- pork shoulder w/ marinara mushrooms onions, cauliflower.

Back squats and Burpees

Warmup

500m row (technique)
samson stretch
reverse hypers x 10
back ext x 10
back squats
135 x 5
185 x 3
225 x 2

Back squat 3,3,3

255, 265, 275

not very aggressive on these, definitely tight in the hips from deads and running, did some solid efforts and didn't miss any.

Tabata Burpees
Tabata Butterfly Situps = 157

Diet - Breakfast 3 eggs, 3egg whites, blueberries, spinach almonds. Lunch 2 lean beef stuffed peppers, two baby sweet potatoes, half an avocado. Dinner, 3/4 pork shoulder with marinara, cauliflower.

Pose Running 400m repeats

Warmup

30 DUs
Samson Stretch
Back Ext
Situps
Pose Running Wall Drill 20
Pose Running Forward Drill
Pull ups x 10
Ring Pushups x 10

AMRAP 20 min

Pose run 400m (work:rest ratio 1:1)

7 runs in varying (1:25-1:31) over varied terrain

emphasis on pose running method. Really felt my calves get lit up, also felt more hamstring involvement that normal. the turnover of steps seems to be much quicker.

Then

3-3-3-3 Weighted pullups

25-45-50-60

back still a little sore from deads.

Diet - Breakfast 3 eggs, 3 egg whites, blueberries, almonds, spinach. postwod - same minus almonds. Lunch 2 chicken breasts, cauliflower, half an avocado. Dinner two lean beef stuffed peppers and half an avocado.

Rest Day

taking today off from any physical activity. starting to shift gears into studying...


Diet- Breakfast - 3 eggs, 3 egg whites, blueberries, almonds, spinach. Lunch- 1/2 lb sirloin, stir fry vegs, almonds. afternoon- chicken breast, cauliflower, half an avo. dinner- 1/2 sirloin stir fry vegs, almonds.

Beer total for the week - 7 beers - 2 one night, 5 the next (next weeks goal - 5 beers)

Bad meal total - 3 (Monks philly cheese steak, pizza orientaion lunch, mongo bbq sauces)

7 rm Deadlift

Warmup

Samson Stretch
Run 200m
10x Reverse Hypers
10x Back Extn
10x Deadlift empty bar
5x 135
3x 185
2x 245

7 rm Deadlift

275-295-315 20lb PR

PM - 40 minute recovery bike ride

went up pretty easy, my (tore up) hands were definitely the limiting factor, wraps would have helped alot. Needed a day like this after a week of ups and downs.

Diet - Trained on an empty stomach, had 5 beers last night (law school social, engine room). Post wod - ghenghis grill: crushed 5 bowls of steak, chicken, turkey, shrimp, calamari, scallops, and tons of veggies - peppers, onions, bamboo shoots, broccoli. This also was a PR my former record was 4 bowls. Dinner - chicken breast, ground sirloin, avocado, steamed greens. still kinda hungry....

Ring Amrap

Warmup

Samson Stretch
Shoulder ROM work
Overhead Squat w/ pvc x8
Back Extn x 8
Reverse Hyper x 8
Pullups x 8
Dips x 8

AMRAP 20 min

Muscle ups x 3
Skin the Cat x 3
Front Lever (one leg ext) x 3

3 rnds + 1 MU

My MUs were very frustrating, seems like its always 2 steps forward 1 step back with them.

Diet- Breakfast - 3 eggs, 3 egg whites blueberries almonds, spinach. Lunch - Burger salad, romaine lettuce, tomato, 2 burger patties, caesar dressing. Post wod- 3 eggs, 3 eggs whites, blueberries, spinach, mango. Dinner- Chilijam infused sirloin burgers w/ avocado and cauliflower, and almonds.

Rest Day

Rode my bike to campus and back, tally hills are brutal.

Bout to head out to a metal show, in your face RH and TG!

Dissever, The Temple, and Vice; i'd never heard of em.


Diet- not ideal. Breakfast - 3ggs, 3gg whites, blueberries, almonds, spinach. Lunch - two slices of veggie pizza. Afternoon- 2 chicken breasts, lots of cauliflower, half an avocado, some almonds. Dinner - going out to Monks not sure what yet, might get a little dirty.

Paul

Warmup

Samson Stretch
30 DUs
run 1 lap (200m)
Shoulder ROM work
KTE x 5
Overhead walk with bar 20yds

Then "Paul"

50 DUs
35 KTE
20yd Overhead walk @ 185 scaled to 155lb

Time 26:06

Kinda pissed i couldn't RX this. I went ground to overhead with 185 in warmup but struggled to get it overhead in my first round, so i grabbed the heaviest barbell around which was 155 and kept going. This wod has alot of KTE, im not in math school so i wont bore you with the numbers but its alot (175). Didn't really open up full throttle on this, can't say why specifically; but wasn't feeling the intensity you need to turn a really good workout. One positive point was my KTE were powerful, no deadfish style where you wait to swing like a pendulum to finish, no i was powering them out and taking rest. A better way to approach training that movement, I feel.

Diet- spotty but ok. Breakfast 3 eggs, 3 egg whites, blueberries, almonds, spinach. Lunch - craptastic roast beef wrap, little to no meat with a peice of lettuce and tomato in a flour tortilla (came along with potato chips and a cookie that i dumped into the trash). also 2 cups of coffee spread throughout the day. Afternoon - curry chicken breast, turkey meatballs, a couple peices of tofu, and stir fried broc, peppers, and carrots ala green leaf market (dropped off my job app and grubbed down). Post wod - 3 eggs, 3 egg whites, blueberries, spinach. Dinner - Turkey meatloaf and two thai chili seasoned chicken wings ala green leaf; plus some cauliflower and almonds. Tomorrow will probably be similar but i will cook instead of eat greenleaf foods; but lunch, yeah im dreading that.

Back squat 7rm + fitness assessment

Warmup:

30 DU's
10 reverse hypers
10 back extensions
5x back squat @ 50% 7rm
3x back squat @ 70% 7rm
2x back squat @ 90% 7rm

7-7-7 back squat

255-255(fail)-225

Wow, went retard on this one. 255 felt way heavy and the first set was very taxing. Definitely feeling the effects of very deep heavy front squats yesterday + inflammation from poor diet this past weekend. Nevertheless a smarter way to approach this would have been a more modest opening load. Feeling a little awkward in this new box.

Diet- strict paleo. Breakfast 2 eggs + 4 egg whites, 1/2 cup bluberries, bunch of almonds and spinach. Lunch Grilled chicken breast, cauliflower, half an avocado (giant seed! Wtf, totally got skimped on the fleshy goodness). Afternoon- more chicken, cauliflower, almonds. post wod shake- 3 eggs, 3 egg whites, blueberries n spinach.

back to the blog

1st Tallahassee workout, visited cftally; nice place, nice people, but I still miss home.

Warmup:
400m run
10x situps
10x Reverse hypers (fuck yea!)
2x burg warmup
5x clean n jerk w/bar

5-5-3-2-1

135-155-165-185-200 (5lb pr)





Then

1200m run - 5:32

Diet - I've been living off mostly RH inspired egg shakes, trying to detox from all the alcohol I've had over the past 3 days. I am starting to feel better. At lunch I ate an impressive amount of meat and veggies at the mongolian bbq place here, but probably sauced it up a little too much. Dinner is going to be swordfish with steamed greens and an avocado half, maybe some dark chocolate. Looks like I'm going to get a part time job at the local co-op which should give me a good deal on quality meats.

snatch grip DLs + split jerk 5rm

1st wod

5,5,5,5,5 Snatch grip deadlift

225,245,265,285,305(fail)

then 7 min amrap

5x 135lb snatchgrip dls
10x ball slams 20lbs
15x box jumps

6 rounds + 5 dls

then 1 hour later

Barbell complex warmup

split jerks worked up to 175 for 5

Diet: buffalo stuffed peppers and a brewski for Ricky joe.

tomorrow looks like hell at work: 8am-4pm in bumfuck and then dinner and latenight work outside bethune cookman.

Heaving snatch balance + bands and sleds

AM workout:

Heaving Snatch Balance

working up to 145lbs

then

5rft

10 toes2bar
10 situps

PM Workout

Banded Squats 8x2 @ 150lbs w/ green band

Banded Deadlifts 8x1 @ 190lbs w/ green band

then

6x sled drags w/ 100lbs
6x sled goodmornings pulls w/70lbs

Diet: Breakfast- whey protein shake and orange juice. post wod- whey protein and banana then 1 glass choco milk. Lunch - 3/4lb chicken breast, steamed collard greens, almonds. post 2nd wod whey protein and a peach and a tbsp of raw honey, then whole milk. Dinner 1/2lb king crab, cauliflower, almondbutter. 2nd dinner - 1/2 lb chicken with steamed cauli and dark choco w/almond butter.

Night work tonite, going to bring chicken, cauliflower, sweet potatoes, and almonds along.

pushpress + rows

3 sets as warmup

12x pipe passthru
12x pipe goodmornings
12x Overhead squat
12x squat jumps

2 sets

10m toy soldier walk
10m broad jump
10m spiderman crawl

5 sets

4 - 20" box hurdles

Pushpress 5,5,5,5,5 (95, 135, 145, 155, 175)

4 x 500m rows ( 1:36, 1:37, 1:37, 1:40)

Warmup: 5 min row (1300m)

3x
10 pushups
10 goodmornings
10 db press @ 25lbs

then

5x5 Press @ 95 lbs

then

4 sets

max glute ham raises
muscle up into max ring dips

5/15, 6/11, 8/10, 3/7

then

100m tire flip in 6:58

AM

Strength

Squat @ 65% 1rm 10x2 @ 185lbs (didnt feel fast)
Bench press @ 65% 1rm 8x3 @ 145lbs (felt fast)
Weighted Chinup 1rm @ 75lbs

then 7 rounds for time:

Max weighted chinups @ 35lbs
50m sprint

Chinup rounds 4,4,4,4,3,3,3

PM

Rugby practice

glute ham

Strength: Overhead Squat 3,3,3,3,3 (95,115,135,155,165(2)) then hit 170 for 1

Wod: Amrap 15 min

Anyhow Overhead @ 75% bw x 3
Pushups x 8
Glute ham raise x 6

6 Rounds and 8 pushups

Warmup: light gymnastic movements (somersaults, cart wheels, etc...)

3x

6x Bulgarian Split squat @ 25lb dbs
6x 53# kb swings
6x clapping pushups

Then

5 rounds

20m-40m-20m shuttle run
8x 2 pd KB swings
16x pushups

rest 1 min btw rnds

fastest round :49, slowest :51

Strength:

Snatch 5,3,3,2,2,2,2 (95, 105, 115, 125, 95, 105)

Chinups 15, 15, 15 (12/3, 10/3/2, 8/2/3/2)

Max Broad Jump 5 attempts

best effort: 8'3"

Strength AM : Front squat 5x1 @ 225 pr
Press 5x5 @ 105 (5,5,4,5,4)
Rings Dips 3x12 (12,12,10+2)

Football Wod PM: 8 min Amrap

3x 315 Deadlift
5x 20" box jump with 35lb dumbbells

- 6 rounds

Istanbul

Strength:

Turkish Getups 1rm : 95lb BB right arm, 85lb BB left arm (dammit!)

Rack jerks 1,1,1,1,1: 165,175,185,195,205 tie pr

Then

30x Bodyweight squats (167)
1000m row
30x burpees

Time: 7:23

Strength: Sumo deadlift 5rm 325

Supine Rings pullups 3x12

Then

2 x 100m sprints

4 x 50m sprints

8 x 20m sprints

fastest 20m = 3.12

Strength: Squat 3x5 @ 255lb

Press 5x1 @ 115 (failed at 125)

Wod: Amrap 10 min

Rt arm KB snatch @ 1.5pd x 5
Lt arm KB snatch @ 1.5pd x 5
Pushups x 5

Result: 8 rounds

7 rounds

315# deadlift x 3
Handstand pushups x 6
30" box jumps x 9

Time: 15:37

taken from cffb, upped the box jumps from 24 to 30 inches.

Strength: Snatch 2,2,2,2,2,2,2,2 (115,125,135,140miss,115,125,130,135)

Then

Amrap 15 min

max clapping pushups
1/2 gasser

results: 12 rounds 130 pushups

Work 7am-830pm aka a long fucking time.

Then

Strength: back squat 225,245,265,275,285,295pr

Then

Volkswagen

21-15-9 bw bench + pull ups (bw 168, went 155)

Time 9:55

takes you to a weird place training so late. my mind was willing so i kept trying to keep intentions set, figuring my body would follow. for the most part it did. there was a rack jerk series that i skipped, the mental acuity required was just not there. squat felt good overall, had to settle for bring them just to parallel, stiffness not allowing desired range of motion. The metcon was challenging, im not a good bencher and with the box being empty it really set the tone, either do it or eat a face full or bar. they went up at least as well as i could have expected, sets of 3 after the initial flurry. was planning on doing the pullups deadhang but at this hour, in this condition, kipping felt like a great idea.

Strength: Press 3x8 @ 85lbs

Weighted Pullups 1,1,1,1,1,1,1 (50,55,60,65,70,75,80 fail; couldnt pull felt strong but couldnt finish over the bar)

Wod: E cal

10 Intervals of 1 min on the rower with 1 min rest. Goal 3000m

Result 3012m

squats and sunburn

540 am wakeup

630 in box.

Strength Overhead squat 5x1 @ 165lb (pr)

Then 3 rounds for time/reps

Max reps @ 155lb front squat
20m bear crawl

Time 4:08

reps 21-9-8

Then push the handliner through 2.5 tons of yellow thermoplastic, for completion...

punch out 6:30pm.

Warmup 5 min bike

Strength:

Squat 5x5 @ 245
Bench press 5x1 @ 215 (failed last rep)

Then

3 rounds

8 Muscle Snatch @ 115lb
10 Rings dips
12 Toes to Bar

Time 6:36

job training

Tuesday at the pool

12x 50m with 45 secs rest btw. kept times around 40-45 secs

Wednesday

6x 100m with 1 min rest btw. last lap was 1:30.

Strength: Snatch 8x2 worked up to 135 for the last two, no misses.

Metcon: 8 rounds for time

10 sledge strikes RT
10 sledge strikes LT
5 weighted pullups @ 35lbs

Time 15:07

Diet: the usual.

Strength

Squat 5x1 245, 255, 265, 275, 285pr, 300f

Press 5x5 95,100,105,110(4),105(4)

Amrap 15 min

5x right arm DB thruster @50
5x left arm DB thruster @50
7x pushups
9x 24"box jumps

11 rounds and 7 pushups

Diet: breakfast: 4 eggs, olives, greek yogurt w/blueberries n almonds. post yoga whey protein shake, milk. 2 turkey stuffed bell peppers. post wod whey and sweet potato and another stuffed pepper. dinner - chicken and greens

Workout:

5 min bike ride

2x 20m sprints (20 secs rest)

4x 30m sprints (30 secs rest)

10x 10m Flying starts (30 secs rest)

no clock, it was more like 10x 20m sprints

then

3x 12 Glute ham raises (modified: knees on mat, sandbags holding ankles. lowered myself as under as much control as possible then used a slight push on the bottom to engage the raise, really felt it in the calves)

3x 20 toes to bar (modified: my toes to bar suck. I went 10 toes to bar on the minute every minute for 5min, so i got 60 that way. it was about 30 secs work 30 secs rest

Diet: For the record thursday night i had 4 guiness. Last night i had about 4 again and some sort of chicken skillet thing at dennys, stomach is very acidic and didnt eat anything today till about 2. post wod I am having grilled chicken breast and half a head of cauliflower.

Strength: Power Cleans

3,3,3,3,3,3 (145,165,170,175,180(2),180(3))

5 rounds 2 min rest btw @ 115lbs (64% of 180)

3x High pulls
3x Power Clean
3x Push press
3x Push Jerk
3x Goodmornings

Strength

Front Squat 3,3,3,1,1,1 (175,185,195,205,225f,215f)

Bench Press 10x3 @ 60%1rm (focus on speed) 45 secs rest btw @ 135lb

5 rounds

10 ring dips
10 pullups
1/2 Gasser

Time 8:24

Front squat went up easily at 205, but couldn't get out of the hole at anything higher. Felt the Bench press form dial in a little as the sets went on, control and speed improved. Metcon was rough, really trying to sprint the gassers, still need to focus on swinging the elbows and opening up my sprint.

Diet: Breakfast 4 eggs, greek yogurt w/ almonds cranberries sunflower seeds, cauliflower. 16oz of coffee. Lunch 5oz tuna pack and 3 oz of almonds. Afternoon chicken and bell pepper, and a baby sweet potato. 12 oz coffee. Post wod whey and cranberries. Dinner 1lb of chicken breast, collard greens, almonds.

Deads and Amrap

Deadlift 5 rep max -

275,315,335(dropped on 3rd)

No big suprises here. 315 went up well. had 335 but felt my back rounding big time and couldnt get my hips down for 2 reps in a row so i dropped it. feel i backed off in a good place, any more and i could have reignited a touchy back.

AMRAP 15 min

10 supine ring pullups
10 pushups
20 20# slamballs (subbed for rx CFFB: 10- 40# slams)

9 rounds

Those supine ring pullups are pretty difficult, and a good strength movement. glad I had some time put into them today. the pushups were very easy. 20 slamballs in a row was taxing but doable.

Please Hammer, Don't Hurt em

2nd wod of the day

Hammer Gone Bad

3 rounds

1min max Sledgehammer swings (right) #16
1min max tire jumps 20"
1min max sledgehammer swings (left)
1min max hang cleans 35# dbs

Score: 347

Rematch

Strength

Squat 5x5 @ 225lbs

Press 5x1 (95,105,115f,110,105)

Then

10 rounds @ 2pd

1 db power clean
1 front squat
1 push press
1 front squat
1 push press
then switch hands

each drop counts as 1 burpee penatly

Time: 8:30 penalties - 7

Suicides

CFFB

Strength:

Power cleans 3,3,3,3,3, (155, 165, 175, 185(miss on 3rd), 175(miss on 3rd)
Towel Pulls 3x max reps (9, 7, 8)

WOD:

50m Suicides Runs x 3 ( 2 min rest)

:59, 1:02, 1:05


Diet: breakfast: 4 eggs, greek yogurt w/ almonds cranberries, steamed greens, olives. Lunch - chicken breast w/ cauliflower and almonds. Afternoon - 2 baked chicken thighs with a baby sweet potato. Post wod - whey and banana. Dinner- 2 baked chicken thighs, steamed greens, 1/2 avocado.

its not the distance, its how fast youre moving when you get there.

Wod by CFFB

Strength

Front Squat 5rm: 185
Bench Press 5rm: 185
Rings dips: 3 x 12 (12;12;6,2,2,2)

Then

2x 20m sprints (3.42;3.64)
30 sec rest
4x 30m sprints (4.74; 4.87; 4.80; 4.71)
30 secs rest

10x 10m flying starts

1.31; 1.31; 1.46; 1.28; 1.31; 1.37; 1.31; 1.18; 1.09; 1.22

Back very tight during the lifts, feel I could have set the bar a little higher on a fresher day. I felt my form start to open up on the sprints, this was good practice for me.

diet: paleo + limited dairy.

4lbs of sweat and all i got were these 2 bloody hands...

Wod by CFFB

Strength: Snatch 8x2

(125,125,135 miss on 2nd,135 miss on 2nd, 125,125,130,130)

AMRAP 15 min

275lb deadlift x 5 (original rx = 315)
Toes to Bar x 10

Result: 8 rounds + 5 deads

Wow, toes to bar sucked. deads felt ok, form felt good for doing a higher volume of work than usual at that weight. my TTB were retarded slow. at least i had plenty of time to work on them.

Diet: breakfast - 4 eggs, olives, steamed collard greens, greek yogurt w/cranberries and almonds. cup of coffee. Lunch- 2 pc baked chicken, cauliflower, almonds. post wod- whey protein, pear. Dinner- tuna, sweet potato.

me vs. the 2 pd

Workout by CFFB

Strength: 3x10 @ 70% 5rm (185lbs)

Press 5 rm: 105

10 rounds @ 2pd KB

1x Clean
1x front squat
1x push press
1x front squat
1x push press
switch hands and repeat

every drop = 1 burpee penalty

Time: 9:31 with 15 penalties

2 pd was rough but I actually felt better towards the middle and end of this one, I felt my movement become smoother and the weight transfer better. This took longer than I expected but I'm still glad I went 2pd instead of 1.5.

Diet: Breakfast- 4 eggs, 1/3 of an avocado, greek yogurt with almonds and cranberries. Lunch top sirloin with cauliflower, pineapple and almonds. Afternoon- 2 pc baked chicken with asparagus. Post wod whey and banana and whole milk. Dinner- chicken sausage and collard greens.

Not my best work...

Yesterdays Wod

CFFB

3 rounds

15x db thrusters @ 50lbs
500m row

Time 12:42

1st set of thrusters unbroken, the rest very broken. split times were 1:40,1:44,1:47.

Diet: solid except had 5 beers and a burger king steakhouse burger last night. yea i went there.

casual friday

CFFB

Strength:


Power Clean and Jerk 2,2,2,2,2: 155,165,175,185,195(fail)
Deadlift 1,1,1,1,1: 295,315,335,355,375(pr)
Supine Ring Rows: 3x12

Then

4 rounds of 40m suicides (1 min rest between)

40.23, 40.38, 42.52, 43.98


Diet: Breakfast - 4 eggs, half an avocado, greek yogurt w/almonds raisins, steamed asparagus. Lunch 2 pc baked chicken, asparagus, almonds. pre wod apple & coffee. post wod whey and strawberries then tuna pouch and cranberries then whole milk.

doin work

CFFB

Strength: benchpress 5x5 @ 175lbs

Wod: 8 rounds for time

3x front squat@ 185
8 x ring dips

Time: 10:50

Squats unbroken, ring dips were a little rough after benching but not too much weaker than usual. Felt good.

Diet: Breakfast- 4 eggs, half an avocado, steamed greens, greek yogurt with raisins and almonds. post wod - whey and pineapple. Lunch - 2 pc baked chicken, asparagus, organic whole milk.

I WAS RAISED ON THE DAIRY, BITCH!

Wod by CFFB

Strength

15x 1 (30 secs rest) @ 65% 1rm: 240lbs

then FOR TIME

20 Sledge Hammer Strikes Right

20 Sledge Hammer Strikes Left
10 Towel Pull Ups
19 Sledge Hammer Strikes Right
19 Sledge Hammer Strikes Left
9 Towel Pull Ups
18 Sledge Hammer Strikes Right
18 Sledge Hammer Strikes Left
8 Towel Pull Ups
17 Sledge Hammer Strikes Right
17 Sledge Hammer Strikes Left
7 Towel Pull Ups
16 Sledge Hammer Strikes Right
16 Sledge Hammer Strikes Left
6 Towel Pull Ups
15 Sledge Hammer Strikes Right
15 Sledge Hammer Strikes Left
5 Towel Pull Ups
14 Sledge Hammer Strikes Right
14 Sledge Hammer Strikes Left
4 Towel Pull Ups
13 Sledge Hammer Strikes Right
13 Sledge Hammer Strikes Left
3 Towel Pull Ups
12 Sledge Hammer Strikes Right
12 Sledge Hammer Strikes Left
2 Towel Pull Ups
11 Sledge Hammer Strikes Right
11 Sledge Hammer Strikes Left
1 Towel Pull Up

Time: 20:35

Diet: 4 eggs, small steak, steamed greens, greek yogurt with seeds, almonds, and raisins. Lunch: 2 pc chicken w/ broccoli, almonds. afternoon: tuna pouch, apple, almonds, cup of coffee. post wod: whey and banana about 1hr later whole organic milk. Two provolone stuffed steaks with asparagus for dinner.

CFFB

Crossfit Football day 1

Strength work: 3x10 @ 225 (Workout was to use your 5rm for a set of 10, used 225 which is about 20lbs less than my 5rm but i think the desired result was achieved, broken sets were rested momentarily on the rack then re-engaged, 3 mins was taken between sets.)

7/3, 7/3, 5/2/3

Then

Jerk 1 rm

185 (pr 205)

So yeah Im a pussy who is scared to get under the bar. Might try a shot of jack daniels before this next time. Hit 205 at sectionals when I was a more of a man.

then

150 pushups (any break constitutes a 40m dash)

9:50 with 10 penalties

this was rough, i sprint like a slow robot and pushups after 70 made me feel like a contestant on the biggest loser.

Overall, this is exactly what I need. I suck at most of these things and have alot of room for improvement, very excited about that.

Mainsite Triplet

Wod: Mainsite 100323

10-1 Ladder

Chest 2 Bar pullups
Box Jumps @ 30"
GHD sit-ups

Time: 10:45

Diet: Breakfast- 4 eggs, collard greens, blueberries, half an avocado. Lunch- chicken, bell peppers & onions (southwest chicken). Afternoon- tuna pouch, tangerine, pumpkin seeds. Post wod- whey and banana. Dinner- two pieces of fish (fried in coconut oil), broccoli, pumpkin seeds, plantain (fried in coconut oil). Took approximately 15g of fish oil today, spread throughout the day.

Rugby Preseason wod1

Workout:

500m row
400m run

Tabata Mashup

kb swings/ mountain climbers

Amrap 7 min

Interval sprints, accumulating kb swings

Score = 13

then 100m Overhead lunge w/ 45 lb plate.

Diet: Breakfast- 4 eggs, half an avocado, blueberries, piece of chicken. Lunch- chicken breast, collard greens, almonds. Afternoon - tuna pouch, pumpkin seeds, tangerine. Post-workout- whey and banana. Dinner - sea scallops and spaghetti squash.

Lift practice and 2x4

Workout:

Squat Practice 135,185,225,265,285(fail),285(fail)

Press and Deadlift practice

then

2x4

Emom (Every minute on the minute) for 8 minutes

2 x Deadlift @ 275lb
4 x Strict Press @ 95lb

Stephen

Workout: "Stephen"

Rep scheme: 30-25-20-15-10-5
for time

Hip Ext Situps
Back extensions
Knees to Elbows
Stiff Legged Deadlifts @ 95lb

Time: 19 something.

Diet: The last thralls of cheat week were finished up last night at Colins Birthday. Had a good time, now to return to work.

Sectionals and rest week

Sectionals were this past weekend, had a great time. Mk won the womens division and we had Cat and Tanner in the top 10 as well. Great performances from RH and Colin too. I am happy with my performance as well especially after factoring in my hamstring was not 100%. I placed 59/140 with my personal highlights being hitting PRs on my clean and jerk (195, 205) and winning the first heat of the last wod.

I am taking five days off completely. Took a bikram yoga class yesterday, and my hip flexors are feeling it. Drank some beer ate some crappy food, ready to get back to business though.

My training is going to shift from focusing on crossfit competition to Rugby 7s. This gear change will include more sprints, sandbags, and a more focused effort on olympic lifts. I am going to keep my metcons down to 2 a week to allow for more recovery from sprint sessions and the other work ill be doing. I plan on being in the box 4 to 5 days a week still.

The past few months I feel like I have kept myself in a state of perpetual exhaustion and I am going to attempt to include more rest in an effort to stay fresh and deliver more quality work in contrast to a higher volume work load.

Hamstrung out

First 100m sprint of the first rugby specific wod i designed and I pull my hamstring around the 50m mark......FML. Thought I warmed up thoroughly but in hindsight I did neglect to stretch my hamstrings as I was much more focused and loosening my hips up.

after regathering

Four attempts at handstand pushups

Reps: 4, 5, 4, 4 (even kicking up to the wall was painful)

then

10-1 Ladder

Deadhang pullups
Ring dips

11:30

The hamstring is starting to loosen a little, i think.

Diet: breakfast (nice and early 230 am) 4 eggs, asparagus, blueberries, almonds. Morning- turkey thigh, broccoli, apple, almonds. Afternoon- turkey leg, broccoli, almonds. Postwod- whey and banana. Dinner - sea scallops, rock shrimp in olive oil, sun dried tomatoes, olives & asparagus.

Reverse Monkey Grip

Workout:

3 rounds for time

25x wallball
50x double unders
5 x 12ft rope climbs (1st round done at 15ft, then the guns lost power)

time: 14:55

Took a wod off of colin's blog and flipped it. Had 3 movements I wanted to touch on before sectionals. this wod had a nice feel to it, just wish i had more power on those rope climbs. double unders were decent under stress, same with wall ball. props to colin for handling all those climbs at 15ft.

Diet: breakfast- 4 eggs, half an avocado, broccoli, almonds. postwod- whey and banana. Lunch (dads birthday)- some pulled pork, 4 baby back ribs with some mustardy bbq sauce(went for the mustard based sauce as a feeble attempt to avoid extra sugar) broccoli, carrots and almonds. Afternoon- turkey leg, broccoli, almonds. Dinner- probably some curry without rice from Raku.

Skill Sets

warmup: 5 min row ~1300m

3x
10m high knees
10m butt kicks
10m high kicks

4 x 100m sprints

Then 5 rounds

2x muscle ups
3x Handstand pushups
4x Pistols (each leg)
10x 2pd kb swings

2 min rest btw sets

Notes: muscle ups went pretty smoothly, getting doubles on all but 1 set. i think i figured out a technique flaw i had that was holding me back. handstand pushups did not go so well, i think im just not strong statically pushing overhead. I will try to hit these one more time hard before sectionals. pistols went fine, kb swings as well.

Snatch 1rm / 500m row effort

Workout: Snatch Single efforts

1-1-1-1-1

105-115-125-130pr-135pr

Then : 500m row

1:36


Diet: solid, ate a ton of chicken today, 4 eggs for breakfast, almost a whole head of broccoli, almonds.

rest: taken it when i can.

20 min Amrap

Workout:

500m row sub 1:50 pace, sub 25 strokes

Then


10 x Sumo-Deadlift Highpull @ 70lb KB
10 x Push press @ 95#
10 x Push ups

Results: 13 Rounds + 8 pushups

Diet: Breakfast: 4 eggs, cauliflower, handful of olives, handful of strawberries. Lunch: 3 pc chicken, almonds, cauliflower, cup of coffe. post wod - whey protein, peach. Dinner: pork shoulder, zuchinni, almonds.

Rest Day

Activity: Pressure clean 1/2 of my roof. about 3 hours of spraying and roof walking.

Diet: Breakfast - 4 eggs, handful of olives, cauliflower. Lunch 3/4 of a rotisserie chicken from publix, broccoli, and beets. Dinner, 6 oz wild salmon, broccoli. Late night- couple Guiness.

Chicken Marinade Recipe

This is something I cook at least 2x a week, its simple and tasty if you like spicy asian style food. I usually rub a bunch of chicken (i like legs and skinless thighs, but breast chunks work too) in this and then bake in the oven approximately 45 minutes at 350 if you go a little longer its usually still good.

2 oz of chili oil
2 tbs of minced garlic
2 tsp of ground ginger

goes with around 2lb of chicken maybe a little more.

simple but good (and low in sodium, and paleo), the chili oil gives it spice. The garlic enhances flavor and is a natural source of nitric oxide, a molecule important to muscle contraction. the ginger adds a sweetness to it, and is also recognized as a digestive aid.

recovery: glutes definitely feel the squats from yesterday, but not too bad. Some foam roller induced myofacial release in the morning and afternoon. back is still a little grizzly. got about 8 hours of good sleep last night and the night before, a better weekend than most in terms of recovery efforts.

Squats + My creation

Workout: mainsite squat wod

OverheadSquat: 125, 135, 145, 155, 165(miss)
Front Squat: 175, 185, 195, 205, 215(pr)
Backsquat: 225, 235, 245, 255, 265(miss)

Then

My creation

Amrap 4 min
8 x Snatch @ 95lb
12 x 20 lb Ball slams results - 3 rounds + 3 snatch

2 min rest

Amrap 4 min
10 x Thruster @ 95lb
10 x GHD situps results - 3 rounds + 5 thrusters

2 min rest

Amrap 4 min

8 x Overhead squat
12 x Box jump 20" results - 3 eounds + 8 OHS + 3 box jump

Deadlifts and Sandbags

Workout:

21-15-9

Deadlifts @ 225
Knees to Elbows
200m sprint w/ 2 x 40lb sandbags

Time: 10:37

Notes: hands are like hamburger meat. Tears resemble sashimi grade tuna, still this one was fun. sandbags, great addition to the box.

Diet: Spaghetti squash last night with fried shrimp (coconut oil). 2 glasses of wine. breakfast, some leftovers, 4 eggs, broc and cauli, some olives. Lunch 3 pic baked chicken, dark meat; apple, almonds, broc. afternoon, piece of fish and almonds. post wod whey and banana. Dinner, stirfry: lean steak, broccoli, mushrooms carrots chili oil.

Ladies Night

Am Workout: "Angie"

100 Pullups
100 Pushups
100 Situps
100 Air squats

Time: 15:59

Notes: Pullups werent as fluid as I would have liked but my endurance on them was good, they were quick. Couldnt get my butterfly going. Pushups were clean, good midline and flat to ground on every rep, they slowed more than I would like though. Situps were slow and HARD, took several breaks. Air squats were unbroken and fluid.

PM Workout: "Heavy Helen"

400m run
21 Kb swing @ 70lb kb
12 Pullups
(all performed with a 20# weighted vest)

Time 10:47

Notes: First round went pretty smooth, pullups especially. I let the Kb get away from me a couple times and the third round I was exhausted, no doubt. I could use a little more work with the 2pd. Overall, good for an ambitious task.

Rest: been getting 9 hrs the past 2 days, after getting 8 hours the between 2 days before. This extra sleep has helped tremendously, I felt I was getting in a "hole": physically exhausted, mentally frustrated, and lacking that aggresive nature that physical competition requires. However, I took two days off, ate clean, and got plenty of sleep, and I truly feel recharged.

Work day

Work: 8am-7pm

Road construction - St. Augustine: W. King street

walking, squatting, lifting paint buckets (60lbs), handling bags of glass beads (50lbs), climbing into trucks, digging holes, building road signs, using wrenches, driving with a trailer, tamping signs (35lb#ish metal rod used to compact earth).

Diet: Breakfast - 4 eggs, bowl of chili, bowl of steamed greens, handfuls of blueberries, almonds, olives. Lunch- 3 pc baked chicken, broccoli, apple, mixed nuts. Late afternoon - more mixed nuts, orange. Dinner 3 bowls of paleo chili, some coconut ice cream.

cant wait to be back in the box tomorrow.

4x400m

workout:
5 min row; m: sub 2:00 split 25 s/m, f: sub 2:10 split 30 s/m

2 rounds
10m high kicks
10m high knee
10m butt kicks
10x box jump

then:

4 x 400m sprint
treat as single max effort
rest 3 min between
post fasted 400m

Times: :55,:58,1:01,:59 (i think)

Diet: Breakfast was 4 eggs, olives (avocado sub), blueberries, steamed greens. Lunch was 3 pieces of baked chicken, emerald mixed nuts, and an apple. post wod - whey protein, blueberries, coconut flakes. Dinner was mojo pork shoulder (smelled like armpit but tasted ok) and more almonds. Latenight - piece of baked chicken and more almonds.

Recovery: spent some time on the roller. Quads were insanely sore today and feel even more sore after the wod. a good sleep tonight is due, tomorrow maybe a recovery day.

Cleans

Workout: 5 x 5 Power cleans

135-145-155-165-175

Then

EMOM (Every minute on the minute) for 10 mins

5 x 135 lb power clean
5 x 20# slamball

Diet: paleo, solid.

Rest: in a bit of a hole, need extra sleep tonight.

Fran

Workout: "Fran"

rep scheme 21-15-9

95# thrusters
pullups

Time: 4:09 pr (previous 4:40)

Fran is a brutal mistress. got the first round down without a break, but definitely wounded me, dropped the bar twice on the thrusters and missed one rep; also came of the pullup bar a couple times. Overall, a good performance and good time. Forearms were throbbing after this, I think due to blood being drawn away for more crucial body parts functioning.

Diet: Breakfast: 4 eggs, half an avocado, blueberries, steamed collard greens. Lunch: 3 pieces of baked chicken, broccoli, apple, emerald mixed nuts. Post-wod: whey protein, banana, almonds. Dinner: chicken, ahi tuna, zucchini, sweet potatoes, half a bottle of wine, and a beer.

rest: early to work, ample sleep, body recovered.

row and double unders

Workout:

Burgener olympic lift warmup review

10m High kicks
10m butt kicks
10m high knees
6x shuttle run 10m

1000m Row
75 double unders
500m row
50 double unders
250m row
25 double unders

Time: 13:10

Not particularly impressed with my effort and execution today. i feel it really takes some mental resolve to fight through double unders furiously, i retired to rest instead. my time was better than most but what does that matter. I feel my body recovering though which is a good sign. hit some fluid butterfly pullups and a muscle up. two days off are planned before hitting the next 3 weeks hard.

Diet: paleo throughout the day. major cheating at night. 3 guiness and corn tortillas chips with an assortment of dips. I could have done worse though.

rest: 6 hours, hunting for a nap later today. soreness is dissipating but right shoulder has some issues right now. some hard rolling and myofacial release later today, god bless my lacrosse ball.

Tabata your triceps into oblivion

Workout: 4 Tabatas

Tabata: 8 rounds of 20 secs work/10 secs rest, a brutal four minutes.

Rings dips (40 reps)
Pushups (51 reps)
Push press 25# Dumbells (115 reps)
Kb swings 53# (60 reps)

I was definitely feeling the effects of yesterdays wod. Managed to do some work though. Needed the time put into these movements, i will neglect them if left to my own device.

Diet: solid, paleo.

rest: slept well, upper respiratory system has been bothering me for about a week. Not quite what I would deem as being sick, but not fun and not optimal ready state.

10-1 Pickup, Getup, Pushup

Workout: 10 - 1 Ladder w/ 125 lb Barbell

Deadlift, Squat Clean, Push Jerk

Time: 16:42

felt good on this workout, tried to capture the intensity of competition that I experienced this weekend. my weight selection was not only dependent on ambition but circumstance, all the 25 lbs plates were gone, as well as 45 lb barbells, so the mating of a 35lb barbell and 45 lb plates was the natural choice. Made it through to the round of 8 before coming away from the bar, finding that my ability to control the bar on the way down is greatly influenced by my glutes engaging and allowing me to return to a starting clean position quickly and effectively.

Work: 7am-430pm 2 miles of road in titusville.

Diet: usual breakfast: 4 eggs, half an avo, half a sweet potato. Lunch - 3 pc chicken 2 drums & skinless thigh, broccoli, half a sweet potato, a plum, almonds & coconut flakes. Post wod 2 scoops whey. Then an apple & piece of chicken. Dinner - tbone steak 1/3 lb, cauliflower, half an avo. Dessert - scoop of whey, banana, cocoa roast almonds, blended and enjoyed.

2 days out

Work: 7am - 5pm

In the box:

3 x

4 Handstand pushups
8 ring dips
12 Pistols (6 each leg)

Then

2 x 10 Reverse Hypers
2 x 10 Hip Extn Situps

Diet: Breakfast - (6am)4 eggs, half an avo, broccoli, a little steak in the omelette, v8. Starving by 10am, ate 6 asian wings from a 711, gross but at least they werent breaded and i needed protein; preferably still on a bone. Lunch - chicken breast, steak, brocolli, 2 small apples, trail mix (pumpkin, sunflower seeds, almonds). Dinner- whole rotis chicken, salad, blueberries, sunflower butter (undeniably amazing). Still hungry, probably will eat more chicken and broccoli.

rest: 7 hours sleep, 2 roller sessions.

Back to the Box

Workout:

Warmup:

6 rounds
6 Turkish Getups
20m Bear Crawl

1000m Row

Time: 3:22

10 min KB swing

Total: 163

Felt good throughout all parts of the Wod today. The chiro said my back was very tight, "bamboo" is what he compared it too, but it feels good so that's ok. In the Garage games, Im changing the division I compete in to Intermediate, which I sorta of am anyway. I think the switch will allow me to have fun while getting alot of good experience and still doing serious work.

Diet: paleo, except a small piece of mozzarella i had with lunch.

Rest: 8 hours, Am session with the roller.

More work, more recovery

Work: 745am-4pm

Then: groc shopping. no wod.

back still feeling tender. last night's session with the roller seemed to awaken some long dormant muscle knots (trigger points) in my core and shoulders, feels sorta like the day after a high volume deadlift day. I feel more time off is necessary. The garage games are 11 days away, my plan of action is to take tomorrow off, visit palmer chiropractic and get adjusted. No rugby, no wod, just work and rest. Wednesday, I will be back in the box, maybe Cindy maybe whatever is on the board is I feel it isnt too taxing on back pulling motions and hip action. If i wasn't planning on competing in the garage games I would take 2 weeks off of all serious training. I think if i carefully manage my recovery I can get enough back for a good showing at these games and then reassess where I am for the qualifier.

Diet: Breakfast, 3 eggs 2 sausage links, 1 cup Oj (fresh), kale greens, almonds. Lunch: 6oz sirloin steak, chicken thigh, onions, mushrooms, 2 small apples.
Lunch2: Chickenbreast, bell peppers, spinach, sunflower butter.
Dinner: Chicken thigh, antelope mini burg, broc. sunflower butter.

For the record: sunflower butter is amazing.

The Weekend

Took both Saturday and Sunday off training. Went and helped the Daytona U-19 team prepare for their win over Brevard and later visited the Rolex 24hr race. Sunday I worked from 7am-430pm striping the Pavilion shopping center. Lots of walking and light manual labor.

Diet: Standard paleo fare except Saturday night I had 2 beers, 16 chic-filá nuggets and a milkshake. Also worth noting, I made Southwest antelope mini burger patties that were pretty sick. i had 2/3 lb of antelope mixed with 1/3 container of hot rotel, 1/3 of an onion, some cilantro, and garlic; mixed in an egg and lightly coated with coconut flour then fried them up, ate them with brussell sprouts. For 2lb portion: 1 can of rotel, one onion (minced), cilantro (to taste?), 1 TB garlic.

Also went out and bought my own foam roller, im addicted.

Work and Rest

Work 11:00 am to 6:00pm, Striping a Publix parking lot in OBC

Diet: 3 eggs, 1/2 avocado, 1 chickn drumstick, 1/2 sweet potato, steamed kale greens

Lunch: 6oz* Top sirloin steak, 1/2 sweet potato, steamed greens

Dinner: 6oz* sirloin steak, 1 chkn drum, broccoli

Dinner2: 8oz venison steak, saurkraut, broccoli stir fried with coconut,chili, and sesame oils. then pomegranate arils and 1/2 sweet potato.

Easing off the throttle, keeping the diet variable stable while letting the body recover.

Work and rugby

Work: 915am to 4pm

Then

Back rehab and adjustment @ Palmer College

Then

Rugby Practice 2hrs
(mostly ball handling and touch)

Diet

Breakfast: 3 eggs, 1/2 avocado,1/2 sweet potato, steamed greens, handful of cherries, piece of fish

Lunch: 2 drumsticks, broccoli

Snack: almonds, sunflower and pumpkin seeds

Dinner: pork chop, greens, cherries

Postrugby: whey,water,banana

Dinner2: porkchop, 1/2 sweet potato, greens

another long day...

Work: 7am-6pm

Then

Workout:

750m row
30 Wallball
25 KB swing 1.5 pd
20 box jumps 20"
15 burpees
20 box jumps
25 Kbswings
30 Ball Slams
400m run

Time 12:38

Felt like an injured animal during this entire workout. Happy with my time considering how miserable I felt. Took in alot of extra food throughout the day in preparation for a good effort, in hindsight i should have run my engine leaner.

Diet: Went big today.

Breakfast 6am : 4 eggs, 1 perch filet ~5oz, half a sweet potato, half an avocado, handful of cherries, portion of steamed greens

Lunch1 10am : two drumsticks, portion of broccoli

Lunch2 1 pm : 1/4 darkmeat rotisserie chickn, blueberry n walnut salad with ginger dressing (soybean oil, FUCK!) this along with a ton of raisins in this salad brought an afternoon crash upon me.

Lunch3 5pm : 4oz venison jerky, 3oz combo of almonds,sunflower, and pumpkin seeds.

Post-wod 730pm : whey, water, almonds, banana

Dinner 845pm : Two perch filets, half a sweet potato, steamed greens

Should have skipped lunch 2 felt like shit after that point.

rest: 7 hours, but anxious sleep, not refreshing in the least.

Work

Work : 8am - 730 pm

Tried to make it to rugby practice but couldnt get to the Daytona Beach exit till 8 oclock so I decided to retire for the night. Its days like this I feel it to be of utmost importance to be dialed into a good diet and do as much as you can to prepare for the next day.

Therapy and Front Squats

had the day off work, too the opportunity to do some canvasing for the rugby club. My targets the local gym scene, ya know where people go to "work out" and no to "train". I ran the gambit from the truest bodybuilding gym (still left) in town, Total Nutrition, a place I trained for over a year and whose staff still recognizes me though it has been quite some time since i stepped foot in there. Then the big chain "Golds" was visited, wow its awe inspiring how much expensive equipment and tv screens are in that place, its a wonder how anyone even resembles fit in an environment that strives for comfort. Then the new kid on the scene was visited, Planet Fitness, whose low introductory rates and brilliant marketing of a lack of intensity atmosphere make it the ideal gym for people who are scared to know what their bodies are truly capable of. Anyway, the moral of the story is....I feel incredibly lucky to be training where I am, in an atmosphere that breeds intensity and work ethic.

Back adjustment and Stim pack treatment at Palmer

then

Workout : Front Squats

3-3-3-3-3

135-155-175-185-195

then

21-15-9
135 # front squats
Rings dips

Time 6:43

Front squats were on point, not one drop. Ring dips were another story, started off strong at least. More time needs to be spent on those rings, and with my back is recovery mode I have the available time on my schedule.

Diet: The usual paleo fare of eggs,chicken, venison and vegs, up until post-wod, skipped the shake and went to Grandmas for dinner: salad, chili, sugarfree jello pie?. Not exactly paleo but I didn't want to break my grandma's heart, next time ill bring my own grub. Fried of some perch that my dad caught on a fishing trip using coconut flour, good stuff.

recovery

Released the pressure valve last night. My jacket has all the evidence of what I was up to; the fabric holding onto the traces of alcohol and smoke. Few people would consider a night out of any tangible therapeutic value, but that's how I'm perceiving it. There is cathartic nature to it. Though tired, I feel my spirit refreshed.

Run and Rest

Workout: 1.4 km Mixed Terrain Run

Nice mixture of uphill, downhill, trail and sand dune.

Time: 16:00

Diet: Eggs, avocado, and OJ for breakfast. Whey and milk after the run. Chicken, bell peppers, tomato, onion and avocado wrapped in lettuce for lunch and dinner.

10 -1 Squat & Press

Workout: 10 - 1 Ladder

Example 10 reps frnt sqt, 10 reps prs; 9 reps frnt sqt, 9 reps prs...

Front Squats @ 135 lb
Press @ 85 lb

Time: 13:40

Front squats were fast, efficient, and deep. Press was more of an issue; after completing the first set unbroken all others except the last 3 were segmented. Elbows were kept out in front in the initial drive, an improvement. Arching of the back felt excessive and maybe due to me need to stabilize my core better. A good workout overall, a good amount of weight being moved around continuously will little rest.

Cool down: 9 hours work, striping some backwoods highway in crescent city.

Diet: Good: usual breakfast plus a buffalo sausage link. usual post wod shake: whey, banana, almonds. lunch was chicken breast broccoli an apple and a handful of almonds. dinner was a third of a rack of ribs out in a pierson bbq shack, pretty good. At home I had a buffalo stuffed pepper, half a swt potato, half a fried plantain.

Back update: My back injury, which ive been battling on and off for quite some time seems to being easing up. My frnt sqts didn't seem to be affected; but I was still quite stiff and impaired when I woke up this morning.

A long run in the sand dunes is the plan tomorrow, sounds like fun.

Gut Bomb

Workout: 4 rounds

25 x Double Unders
20 x Situps
15 x Pullups
10 x Turkish Get Ups (TGUs)
5 x 20# Ball Slams

Time: 20:25

Diet and Work: Performed first thing in the morning 7:30am. Had a glass of whey and water and a handful of pomegranate arils before the WOD. Breakfast after was 3 eggs, a piece of Buffalo sausage, half an avocado, and a mango. Layed out a parking lot for about 4 hours, noticed my knee bothering me. Ate half a chicken, an orange and a handful of almonds for lunch. Painted the parking lot ~4 hours. Wanted to go back into the box for a strength wod; something like 10-1 Ladders of Front Squat/Handstand Pushups, but I'm feeling haggard from the inside out, I will be training again tomorrow morning and possibly in the pm if i feel up to it.

Rest: About 7 hours, minimum system requirement.

Work and Rest

Workout: Road layout and Paint - 11 Hours

Work forced another day off. Not too worried though; for me a rest day following heavy deadlifts always sounds good. Failed at my set of 5 for 315; felt I could have muscled it up but my legs drove up early and my back began to round so I just dropped it. My game needs to be focused on solid form for now; if I have to get sloppy at the Garage games to get 20 reps of 315 up, im more than willing to do it. I have started a new warmup ritual that I hope will improve my lower back strength and thus my deadlifts. It consists of 3 rounds of 10x Back extensions, 10x GHD situps, 10x Reverse Hypers and 5 Goodmornings @ 45#. My diet has been very clean; no processed foods whatsoever except whey protein and milk. I have also been eating some grassfed buffalo, very tasty. Now if I could just get 8 or more hours of sleep a night I'd really be happy.

Deadlifts and Rugby

Workout: 3 x 5 Deadlift

1 x 10 @ 135#
1 x 8 @ 225#
1 x 5 @ 275
1 x 3 @ 315 (failed)
1 x 5 @ 275

Then "Jones Crawl"

Deadlift @ 115 % bw (185) x 10
Box Jumps @ 20" x 25

3 rounds
Time: 2:28

Then 2 Hrs Rugby Practice

Diet: Usual Paleo fare, had some milk and whey protein right after practice; felt drained and thought I could use the extra cals and protein.

Rest: Good, 8 hours.

Monday AMRAP

Workout: AMRAP 15 min

10 kb swings 2 pd
100 mtr run
10 20# Wall ball
100 mtr run

Results : 7 rnds 10 kbs + 50 mtr run

8 rounds were within the realm of reason, shoulda pushed on a little harder; but had no clue where the clock was. Will aim for at least 8 in competition.

Diet: Usual breakfast, chicken n greens for lunch with olives. Beef roast with potatoes and carrots for dinner. Chicken thighs, broccoli and starfruit before bed.

Rest: got some last night finally; might not get it tonight.