20091209

Warm Up:
10 laps walking with plate (45lb) overhead
20 sausage finger sprawls (burpees to landing in bottom squat position)

MetCon
As many rounds as possible in 15 min.
7 Front Squat 95 lbs
7 Pullups
15 rounds + 4 front squats

PostWOD Meal: 1 1/2 scoops whey protein, sweet potato

Nutrition:
*Scrambled eggs, 1/2 medium avocado, orange juice, 1 tbs fish oil
*BBQ beef brisket (from home), snap peas w/ olive oil, macadamia nuts
*1 1/2 scoops whey protein, sweet potatoes
*Chicken breast, steamed broccoli, hummus, macadamia nuts
*Chicken breast, carrots, 1 tbs fish oil, almond butter

20091208

Warm Up
Row 500 meters
Low Bar Back Squat 95×10, 95×5, 135×5, 185×5

Max Effort Lower Body – Low Bar Back Squats 5-5-5-3-3-3
235×5, 235×5, 235×5, 250×3, 255×3, 255×3

Rest 7 minutes
MetCon
Row 150×5 Rest 2 minutes between rows
1. :27.5
2. :27
3. :27.3
4. :27.8
5. :27.9

PostWOD Meal: 1 2/3 scoops whey, 1 small sweetpotato

Notes:
slept well last night with shades over windows and after taking magnesium supplement. still need to go to bed earlier though. Squats felt pretty solid, kept feet out wide, got good depth and ROM.

Nutrition:
*Scrambled eggs, 1/2 medium avocado, strawberries, 1 tbs fish oil, coffee
*Whole foods chicken kebabs, 2 clementines, almonds
*Coffee, chicken breast, mahi mahi, snap peas, macadamia nuts
*1 2/3 scoops whey, 1 small sweetpotato
*1 tbs fish oil, 2 tsp natural calm magnesium

20091207

Warm up
Row 500 meters
Shoulder Press x 15,10 Push Press x 10, Push Jerk x 5 with barbell
75×5x2, 95×3

Max Effort Upper Body
Press 5-5-5-3-3-3
110×5, 110×5, 110×5, 115×3, 125×3, 125×3
Weighted Pull Ups
26×5, 26×5, 26×5, 35×3, 45×3, 45×3

Rest – 1:30 min b/t sets

Notes: felt pretty strong today, a MetCon would have devoured me could instantly tell on the row that the cardio wasn’t there, strength workout a much better play after this weekend, got the diet dialed back in.

PostWOD Meal: 1 1/2 scoops whey protein, sweet potato

Nutrition:
*Scrambled eggs, almond butter, olive oil, orange juice
*Whole Foods chicken kebabs, almonds, hummus and carrots
*whey protein and sweet potato
*Grilled Mahi Mahi, 1 medium avocado, 2/3 bag of frozen steam broccoli, snap peas, carrots, water chestnuts
*1 tbs fish oil, 2 tsp natural calm magnesium

20091206

Rest Day!

Exhausted..”intermittent fasting” until about 3pm didn’t feel like eating more garbage.

Nutrition:
*Chipotle – chicken and carnitas, salsa, guacamole
*Chicken breast, green beans, lots of almond butter, 1 apple
*Protein shake, rest of green beans, almond butter

20091205

Rest Day!

Nutrition:
*Almonds, 1 apple, egg and cheese omelet, small side of home fries
*Steak sandwich w/ cheese, sweet potato fries, beer
*Whole foods deli turkey, rest of meatballs, apple, almonds
*Japanese steakhouse – salad, steak + chicken, fried rice, veggies, beer
*lots and lots of Johnnie Walker and diet coke

20091204

Warm up:
Row 500 meters
Deadlift 135×5x2, 185×5, 225×5

Max Effort Total Body – Deadlifts 5-5-5
275×5, 285×5, 300×5

MetCon (CF Omaha)
For time:
5 Double Unders
2 Burpees
10 Double Unders
2 Burpees
15 Double Unders
2 Burpees
20 Double Unders
2 Burpees
25 Double Unders
2 Burpees
30 Double Unders
2 Burpees
25 Double Unders
2 Burpees
20 Double Unders
2 Burpees
15 Double Unders
2 Burpees
10 Double Unders
2 Burpees
5 Double Unders
7:30 min

Notes: jump rope broke before last round, had to stop and fix it. D.U’s have to be unbroken to move on to next round. Formal at night, lots of vodka and bourbon..

PostWOD Meal: 1 2/3 scoops whey protein, 1/2 lb maple sweet potatoes

Nutrition:
*Motts applesauce, 1/2 scoop whey
*1 2/3 scoops whey protein, 1/2 lb sweetpotatoes
*Scrambled eggs, 1 apple, almond butter
*Meatball Sub

20091203

Warm up:
Row 500
Dynamic warm up stretches
Back Squats 95×10, 95×5, 135×5

Max Effort Lower Body – Olympic Style (high bar) Back Squats 5-5-5-3-3-3
185×5,185×5,185×5,195×3,205×3,215×3

MetCon
Row 500 (1:43 min)
Rest 2 min.
Then
10 Rounds
5 Pullups
10 Pushups
15 Squats
Rest 2 min.
Then
Row 500 (approx. 1:41 min)
12:45 min

Notes: really like the high bar oly back squats, should definitely help my squat clean, will be able to target the quads with way more weight then I can with front squats at this point. Should incorporate both high bar and low bar into the program though. Considering rethinking the entire program design; should do a max effort lift almost every workout day if not every, then a short MetCon or just call it a day depending on the intensity of the Max Effort lift.

Nutrition:
*Scrambled eggs, apple, sunflower seeds, almond butter
*1 2/2 scoops whey protein, 1/2 lb maple sweet potatoes
*Whole foods deli turkey breast, broccoli, hummus, almonds
*Chicken breasts, bag of frozen steamed broccoli, snap peas, carrots, water chestnuts, olive oil

20091202

Rest Day!

Didn’t sleep great last night, goddamn sidewalk construction woke me up at like 8am because of jackhammering..

Nutrition:
*Scrambled eggs, orange juice, applesauce, 1/2 medium avocado, almond butter
*Meatballs and marinara, carrots and hummus, almonds
*Whole foods deli turkey breast, apple, almonds, broccoli
*Meatballs, broccoli, olive oil

20091201

Warm-Up
Row 500 meters
1:35.2 min
Modified CF warm up
2 rds: barbell OH squats, good mornings, dips, pull ups, samson stretches

WOD:
10-1 50 lb KB Swings
1-10 Burpees
7:42 min

Notes: hell of a warm up row, elevated heart rate for duration of workout. Kettlebells at Ritchie really suck, fat stubby handles hard to grip and uncomfortable on hands. Food wise tried to increase carb intake earlier in the day to top off glycogen then focus on low GL carbs (veggies) after postWOD meal. Fat intake still pretty high though.

PostWOD meal:
10 oz orange juice, 1 scoop whey protein, 1 container no sugar added applesauce

Recovery:
“Simple Six”
Parts of “Agile Eight” – ITB, adductors, quads, piriformis; tennis ball on calves

Nutrition:
*Scrambled eggs; applesauce; orange juice; almonds; almond butter
*PostWOD – orange juice; whey protein; no sugar added applesauce
*Chicken breast ; a lot of broccoli; almonds; carrots and hummus
*Almond butter
*Chicken breast; almond butter; piece of dried peach; frozen berries

20091130

Training Day 1
Warm-Up
Row 500 meters
Greg Everett Oly. Weightlifting Basic Dynamic Warm Up Series + Advanced Dynamic Warm Up Series
Power Clean 95×3x2, 135×5

Max Effort (M.E.) Total Body – Snatch Skill Work, Power Clean 5-5-5-3-3-3
Snatch PVC Complex
5 x Snatch Press, 5 Snatch Back Squat + Push Press, Mid Hang Muscle Snatch + OH Squats
Snatch Barbell Complex
5 x Snatch Press, Push Presses, OH Squats, Back Squat + Push Press, Snatch Balances, Sots Press, Muscle Snatch

Power Cleans
150×5, 160×5, 165×5, 170×3, 180×3, 185×3
Good Mornings
3×15 65 lbs

PostWOD Meal:
1.5 scoops of whey, 2 servings of Mott’s no sugar added applesauce

Notes: Greg Everett Dynamic w-up series very comprehensive, need to do more to get blood flowing though like row a 100 or jump rope and do the original CrossFit warm up then dynamic stretches. Felt good on the PC’s, but probably should try to speed up 1st pull, almost deliberately too slow –> then focus on pulling into the ‘pocket’ and receiving the bar in a deeper squat. Have tendency to stand up way too soon, basically receiving like a muscle clean.

Nutrition:
*Scrambled Eggs, olive oil; 1/2 medium avocado; 1 apple; broccoli
*1 chicken breast; carrots and hummus; homemade applesauce, pecans
*Small serving of steak, carrots + hummus, almonds
*PostWOD Meal
*Steak, broccoli, 1/2 medium avocado, pecans

20091129

Rest Day!

Thanksgiving round 2

20091128

Warm-up
Row 500 meters, dynamic stretching

“Sleeping with Fran”
21 Thrusters
21 Pull Ups
1:23 min
Rest 2 minutes
15 Thrusters
15 Pull Ups
1:17 min
Rest 2 minutes
9 Thrusters
9 Pull Ups
:34 min

Notes: pretty sure I pulled every muscle in my legs during that sprint workout, particularly my left groin / adductors. Thrusters felt kind of heavy again, really need to focus on keeping weight in the heels and driving up explosively with hips. 1st round thrusters unbroken, broke pull ups one. 2nd round slowest round (relatively) again, last round was unbroken, fast. Issue may be not warming up thoroughly enough. Chris and Ashley came to the gym to workout.

Post WOD meal: 1 1/2 scoops of whey, 6 oz orange juice, 1 clementine

Recovery:
“Agile Eight”

20091127

Track Workout

Warm-up
Run 800 meters – easy pace
Sprint Work Drills – High Knees, Butt Kicks, Karaoke, A-Skips, B-Skips, Broad Jumps
Dynamic and Static Stretches
1 100 meter strider
2 10 meter starts

WOD:
10 100 meter sprints
90 seconds rest
Total time – 1:05 hr

Notes: this sucked!! hamstrings and legs were shot about halfway through, need to drink more water during workout. Felt slight pull at number 5 or 6. Nutrition is gonna play a huge role in how hard these types of workouts are- that and actually doing them with some frequency. Possible AM / PM split of rowing / running sprint intervals in morning, strength WOD or Oly work at night ala Mikko??

Post WOD meal: 1 1/2 scoops of whey in water, 1/4 tsp of salt. 6 oz orange juice, 2 clementines (1 block C each for reference)

Recovery: “Agile Eight”

20091126

Rest Day! Thanksgiving!!

Recovery: Foam Rolled before bed – Defranco’s “Agile Eight”, “Simple Six”

had a hard time falling asleep..

20091125

Rest Day!

20091124

Warm Up: DeFranco’s training – “simple six” upper body warm up / foam rolling; Row 500 meters, Bench Press 2 sets x 45 lbs, 95×10, 135×5, 135×5

WOD:
Bench Press 5×3
175×3,185×3,195×3,205×3,225×3 (pr!)

PostWOD:
DeFranco’s “Agile Eight” lower body myofascial release and stretching, plus extra full body stretching

PostWOD meal: Protein shake with frozen berries

20091123

Warm Up:
CF Fairfax standard warm up

WOD: FRAN
21-15-9
Thrusters, 95 lbs
Pull Ups
4:44 min (pr!)
25 GHD sit ups
25 Back Extensions
25 Abmat sit ups
25 Back Extensions
25 Abmat sit ups
25 Back Extensions

Post WOD: full body stretching
Post WOD meal: 12 oz milk, scoop of whey + 1 apple

rest 1:30 min

Strength WOD (CF Fairfax additional supplemental programming for competing in sectionals)
DL 5×2
275×2,305×2,325×2,345×2,355×2 (pr!)

Notes:
1st round unbroken @ 1:11 min, last round of pull ups unbroken. thrusters felt heavy, could be because of this past weekend or because I didn’t warm up enough. definitely can get this time down, just gotta be strong/aggressive on the thrusters.

Nutrition: gonna cut out dairy (milk probably not cheese entirely) for a month, I think it will help me lean out, prevent any potential bloating or gas. need to supplement with more food though.

*tweaked knee somehow, probably during thrusters – feels like a bone bruise on top of right knee cap – iced afterwards

20091122

Rest Day!

Glenlivet on rocks, splash of water at Cava – delicious

20091121

Rest Day!

20091120

Warm Up:
Nah

WOD:
Row 500 meters
then
3 Rounds of
21 KB Swings
12 Pull Ups
6:02 min

Post WOD:
12 oz whole milk and a scoop of whey protein + a piece of cake and icing for Ben’s Bday

Notes:
Row took around 1:45, swings unbroken. pull ups were broken up several times after first round, had no grip to stay on bar for butterfly because of forearms. Should do regular kip in future on a workout like this or Helen