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.