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.
Thursday, September 30, 2010
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!
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!
Tuesday, September 28, 2010
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.
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.
Monday, September 27, 2010
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.
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.
Saturday, September 25, 2010
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.
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.
Thursday, September 23, 2010
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.
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.
Wednesday, September 22, 2010
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.
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.
Tuesday, September 21, 2010
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.
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.
Friday, September 17, 2010
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.
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.
Thursday, September 16, 2010
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.
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.
Wednesday, September 15, 2010
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.
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.
Tuesday, September 14, 2010
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.
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.
Monday, September 13, 2010
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
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.
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.
Friday, September 10, 2010
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.
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.
Thursday, September 9, 2010
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!
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!
Tuesday, September 7, 2010
Monday Pwr Cleans + Tuesday's Seven
Monday 9am
3 rounds for time
800m run
15 power cleans @ 155lbs
time 17:09
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.
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.
Thursday, September 2, 2010
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.
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.
Wednesday, September 1, 2010
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.
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.
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