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.