Workout: "DT"
5 rounds
Deadlifts x 12
Hang Power Cleans x 9
Jerks x 6
RX 155 (I decided to go 135)
Time: 14:28
Then 2 hrs Touch Rugby
I have been fearing this wod for a while now. Capable of hang cleaning 155 but struggle with it and with my back being in far less than optimum ready state I decided to scale down some. The work was hard but steady, I need to emphasize on the ability to perform multiple reps of hang cleans, too many drops too many single reps. Overall, happy with the work I put in.
Diet: Good: 3 eggs and half an avacado for breakfast along with two freshly squeezed oranges. Later two drumsticks oven baked, with a large portion of kale greens. Then a pork tenderloin along with an apple and some pomegranite (berries? seeds?). Afternoon had a sirloin steak and an apple. Post wod shake consisted of Whey and Casein (25g each) a banana, handful of almonds. After Rugby I had 2 glasses of whole milk and Im currently waiting on some sweet potatoes and pork to heat up in the oven. Had about 6 fish oil capsules throughout the day.
Rest: Good 8 hours or so.
Thursday, January 7, 2010
Wednesday, January 6, 2010
Snatch Practice and OHS AMRAP
Workout: Snatch practice
Worked up to 125 lbs, had 135 high enough but went retard on getting under it.
AMRAP 12 min
5 x 135 lbs Overhead squat
7 x 20" box jumps
9 x Toes to Bar
5 rounds
Overhead squats felt and looked good, need to work on getting more reps in each set though, too many broken sets. I felt capable of 7 rounds or so if not wasting time and effort getting that bar overhead. Overall good though, relatively heavy OHS with success.
Diet: solid, lovin that Kodiak salmon and food steamer.
Rest: Good, 9 hours or so. Hesitant getting out of bed this morning. The combination of cold weather, sore back, and no work is a black hole of motivation.
Worked up to 125 lbs, had 135 high enough but went retard on getting under it.
AMRAP 12 min
5 x 135 lbs Overhead squat
7 x 20" box jumps
9 x Toes to Bar
5 rounds
Overhead squats felt and looked good, need to work on getting more reps in each set though, too many broken sets. I felt capable of 7 rounds or so if not wasting time and effort getting that bar overhead. Overall good though, relatively heavy OHS with success.
Diet: solid, lovin that Kodiak salmon and food steamer.
Rest: Good, 9 hours or so. Hesitant getting out of bed this morning. The combination of cold weather, sore back, and no work is a black hole of motivation.
Deads + Annie
Forgot to post last night...
AM Workout:
Deadlifts 3x5 @ 305
felt good, went up relatively easily, back is sore today though.
PM Workout:
Annie
50-40-30-20-10 Double Unders/abmat situps
Time: 8:16 pr
Getting better at double unders.
Diet: Solid, had some alaska salmon and other delicous meats and vegs.
Rest: Good. 8 hours or so.
Monday, January 4, 2010
First Monday of the New Year
Workout: 10 - 1 Ladder
Dumbell Swings (55 lb)
L- Pullups
Pushups
Time : 10:?? i forgot the change
Felt good, L-pullups are a struggle for me. My legs/back were way too sore today to go heavy, but tomorrow morning is going to be heavy deads, and then Wednesday heavy back squats. Rugby game this saturday. . .
Diet: Good. Breakfast was usual: 3 eggs, half an avocado, almonds, coconut chips. Lunch: 2 pc baked chicken, kale greens. Afternoon: 3 eggs, apple, some boiled peanuts. Post wod shake, dinner was steak, onions, peppers and bamboo shoots. Got the food steamer rocking, time to cut out the microwave; it could be robbing me of valuable nutrients.
Dumbell Swings (55 lb)
L- Pullups
Pushups
Time : 10:?? i forgot the change
Felt good, L-pullups are a struggle for me. My legs/back were way too sore today to go heavy, but tomorrow morning is going to be heavy deads, and then Wednesday heavy back squats. Rugby game this saturday. . .
Diet: Good. Breakfast was usual: 3 eggs, half an avocado, almonds, coconut chips. Lunch: 2 pc baked chicken, kale greens. Afternoon: 3 eggs, apple, some boiled peanuts. Post wod shake, dinner was steak, onions, peppers and bamboo shoots. Got the food steamer rocking, time to cut out the microwave; it could be robbing me of valuable nutrients.
Sunday, January 3, 2010
The Upcoming Year
This year holds many opportunities for me. For one, I will be hearing back from the law schools I applied to and that will determine where I end up in the fall. I also will be participating in the Crossfit Games Sectional qualifier, while I have doubts about my ability to move into the next round, it will provide great motivation for my training and the valuable experience of competing under pressure. The rugby season is also something I'm looking forward to becoming an important part of my life again, I played in the last game of 2009 and am looking forward to the intensity that the game brings, I feel my intensity in training has been waning in the past month.
Tomorrow will be the start of my fourth week on my Strength Bias that I have been programming myself. This has been something I have been eagerly waiting for the opportunity to do. Since college I have been interested in programming workouts and while I am a huge fan of Crossfit in general and RH's programming in the Daytona box in particular, there are personal weaknesses that I feel I haven't been able to address properly with my usual participation in the box. The efficacy of my bias program will have to wait until at least 6 weeks to be assessed, but so far I have been able to make my planned progressions in my back squat and deadlift, which are the main priorities of this experiment.
Tomorrow will be the start of my fourth week on my Strength Bias that I have been programming myself. This has been something I have been eagerly waiting for the opportunity to do. Since college I have been interested in programming workouts and while I am a huge fan of Crossfit in general and RH's programming in the Daytona box in particular, there are personal weaknesses that I feel I haven't been able to address properly with my usual participation in the box. The efficacy of my bias program will have to wait until at least 6 weeks to be assessed, but so far I have been able to make my planned progressions in my back squat and deadlift, which are the main priorities of this experiment.
Saturday, January 2, 2010
Frnt Sqts + Presses
Workout:
Front Squats @ 185 : 5, 4, 4
Press @ 100: 5, 5, 5
Thrusters (115#)/ Rope Climbs (15')
15/3, 12/2, 9/1 : 7:38
Sleep: Slept almost 12 hours last night, needed it.
Diet: Diet has been solid since New year's. 4 eggs and half an avocado and some spinach for breakfast. Whey protein shake with banana for post-wod. And turkey leg w/ broccoli and carrots for dinner.
Disappointed in only hitting 4 reps for my front squats, may change up the rep scheme next week.
Front Squats @ 185 : 5, 4, 4
Press @ 100: 5, 5, 5
Thrusters (115#)/ Rope Climbs (15')
15/3, 12/2, 9/1 : 7:38
Sleep: Slept almost 12 hours last night, needed it.
Diet: Diet has been solid since New year's. 4 eggs and half an avocado and some spinach for breakfast. Whey protein shake with banana for post-wod. And turkey leg w/ broccoli and carrots for dinner.
Disappointed in only hitting 4 reps for my front squats, may change up the rep scheme next week.
Friday, January 1, 2010
New Year's Day
Had a blast last night. Passed out at Brannons, threw up when I woke and felt a little better after that. Ate some pizza. Resting and preparing for dinner at my grandmother's; turkey, greens, cranberries. Should be good. Going to chill and watch the football game tonight. Tomorrow will be Front Squats and Presses, and some sort of thruster metcon. Head feels boggled right now, definately drank too much. I was sticking to Guiness but a couple of 75cent PBRs managed to find their way into my hands before the end of the night.
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