Tuesday, April 30, 2013
4/30/13
I have been sick the last two days. Have not been able to workout. I did sign up for another comp today at CrossFit Free. One more scaled comp and then I am on to rx after that.
Saturday, April 27, 2013
4/27/13
Worked out at golds gym in pinardville at 3:30pm.
Buy In:
800m Run @ Z1
10 Back Ext
10 GHD Sit-ups
10 Strict Pull-ups
10 Push-ups
15 Air Squat
20 Walking lunges (stretch each lunge)
Mobility
A1. Push Press Cluster 1.1 x 3
Did a warm up of 135 for 2x5
Then my cluster at 225.
B. WOD
3 rds
400m Run
12 PP (135/93)
16 Lunges (^same weight)
What a burn that was. Has to run my 400 on the treadmill set it to 10.0 and ran. Push press and lunges were done at 135. Felt spent the last few lunges. Did the lunges as a back squat rack. Felt mid line a little unstable. Need to work on that. Total time was 9:15. Was shooting for sub 9 but I was happy.
Rest 10
C. AMRAP 7
25 Double Unders
10 Burpee Touches
First round I did my DU. Still have a hard time with them def need to practice them more. Especially if I want to be a real competitor. After first round I switched to single unders for 100 an my 10 burpees. I wanted to keep my pace up and not being able to string my DU I wanted to do singles. I was able to complete 5 rounds of jump rope and 1 burpee.
Buy In:
800m Run @ Z1
10 Back Ext
10 GHD Sit-ups
10 Strict Pull-ups
10 Push-ups
15 Air Squat
20 Walking lunges (stretch each lunge)
Mobility
A1. Push Press Cluster 1.1 x 3
Did a warm up of 135 for 2x5
Then my cluster at 225.
B. WOD
3 rds
400m Run
12 PP (135/93)
16 Lunges (^same weight)
What a burn that was. Has to run my 400 on the treadmill set it to 10.0 and ran. Push press and lunges were done at 135. Felt spent the last few lunges. Did the lunges as a back squat rack. Felt mid line a little unstable. Need to work on that. Total time was 9:15. Was shooting for sub 9 but I was happy.
Rest 10
C. AMRAP 7
25 Double Unders
10 Burpee Touches
First round I did my DU. Still have a hard time with them def need to practice them more. Especially if I want to be a real competitor. After first round I switched to single unders for 100 an my 10 burpees. I wanted to keep my pace up and not being able to string my DU I wanted to do singles. I was able to complete 5 rounds of jump rope and 1 burpee.
Friday, April 26, 2013
4/26/13
Worked out at golds gym in pinardville at 3:15pm.
Buy In:
Run 400m
10 GHD Back Ext
10 GHD Sit-ups
10 Strict Pullips
10 Push-ups
20 Reverse Lunges (Samson stretch)
Mobility
A. SqT Clean Ladder – in 7 min : each # x 10 reps
95/63
135/93
165/108
195/128
225/148 etc…
Was only able to get through 9 response 165 before the time cap came up. I failed on the 10th rep of it I feel I rushed it and was not able to recover in time to get the last rep. Not happy with the result. Need a lot more work if I wanna make it to regionals.
B. 3 rds for Time
Row 500m
20 GHD Sit-ups
20 Wall balls 15lbs
At golds there is no bench or box upstairs where the rower is so I subbed it with wall balls. They only had a 15# ball. I feel I fell apart on the rower, did not get the times I wanted. Total time on the work out was 11:50. Was spent after workout was over and the proof is in the pic!!
Buy In:
Run 400m
10 GHD Back Ext
10 GHD Sit-ups
10 Strict Pullips
10 Push-ups
20 Reverse Lunges (Samson stretch)
Mobility
A. SqT Clean Ladder – in 7 min : each # x 10 reps
95/63
135/93
165/108
195/128
225/148 etc…
Was only able to get through 9 response 165 before the time cap came up. I failed on the 10th rep of it I feel I rushed it and was not able to recover in time to get the last rep. Not happy with the result. Need a lot more work if I wanna make it to regionals.
B. 3 rds for Time
Row 500m
20 GHD Sit-ups
20 Wall balls 15lbs
At golds there is no bench or box upstairs where the rower is so I subbed it with wall balls. They only had a 15# ball. I feel I fell apart on the rower, did not get the times I wanted. Total time on the work out was 11:50. Was spent after workout was over and the proof is in the pic!!
Thursday, April 25, 2013
4/25/13
Today was a light recovery rest day. Went for a 5K run after work. Goal of the run was to keep it under 9 min miles. My splits were 8:56 for first mile. 9:03 for second mile and 8:51 mile 3. I ran a total of 3.17 miles in a time of 28:26. First time I have run more then a mile and a half since the marathon in October. Brought Noah with me today and he loved it.
Wednesday, April 24, 2013
4/24/13
Worked out at golds gym pinardville at 530pm.
Buy In:
:30 on / :15 off
1. Mtn Climber
2. KB Swing (light)
3. Air Squats
4. Side Lunge Steps
5. Hollow Rocks
6. Superman Rocks
A. Strict Press 3×2 @21x1
45x10, 135x2, 155x2, 165x1, 160x2
B. Press 4×4 @21X1
135x4, 185x4, 195x4, 205x4
C. EMOM x 18
Odd: 12 Pull-ups
Even: FS from floor (heavy) :30 sec of work
Good workout today. Rushed between sets on my presses and push press to get out quicker. Failed for 2 reps at 165 so dropped to 160 and was able to barley get the 2. Push press I felt good on. 205 was a PR for that amount of reps.
On the WOD. I went unbroken on all the pull-ups for each set. On the FS started at 135 for first 2 sets. Got 10 reps. Sets 3-5 I increased the weight to 185 had a hard time cleaning it up but was able to do it. Reached no less then 6 per set on those. Dropped back down to 135 for remainder of workout and was at reps of 6-8 each round.
Buy In:
:30 on / :15 off
1. Mtn Climber
2. KB Swing (light)
3. Air Squats
4. Side Lunge Steps
5. Hollow Rocks
6. Superman Rocks
A. Strict Press 3×2 @21x1
45x10, 135x2, 155x2, 165x1, 160x2
B. Press 4×4 @21X1
135x4, 185x4, 195x4, 205x4
C. EMOM x 18
Odd: 12 Pull-ups
Even: FS from floor (heavy) :30 sec of work
Good workout today. Rushed between sets on my presses and push press to get out quicker. Failed for 2 reps at 165 so dropped to 160 and was able to barley get the 2. Push press I felt good on. 205 was a PR for that amount of reps.
On the WOD. I went unbroken on all the pull-ups for each set. On the FS started at 135 for first 2 sets. Got 10 reps. Sets 3-5 I increased the weight to 185 had a hard time cleaning it up but was able to do it. Reached no less then 6 per set on those. Dropped back down to 135 for remainder of workout and was at reps of 6-8 each round.
Monday, April 22, 2013
4/22/13
Worked out at golds gym I'm pinardville at 4pm.
Buy In:
:30 on / :15 off x 2
1. MTN Climbers
2. Step Up/Down Burpees
3. Air Squats
4. 5 Strict Pull-ups
5. Hollow Rocks —> Superman Rocks
Mobility.
A1. Deadlift – 2RM
135x10, 225x5, 275x2, 315x2, 335x2, 355x2
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats 115
Row 500 meters
20 KB Swings 70 dumbbell
Row 300 meters
20 Front Squats 115
Plan for WOD was to go unbroken the whole time. Tough part of working out at golds is the rower is up on the second floor. The walk from the squat rack to rower is about 20 seconds, and after 20 front squats the walk up stairs is pretty tough. I hit the first 20 FS unbroken. Had a 500 meter row split time of 1:35-1:39. Back to DB swings unbroken. Next row spit time was 1:36-1:42. Second set of FS were tough first 12 unbroken then the last 8 had to be done in 2 sets. Total time 7:35. Top at CFF was sub 6. I have some work to do!!
Buy In:
:30 on / :15 off x 2
1. MTN Climbers
2. Step Up/Down Burpees
3. Air Squats
4. 5 Strict Pull-ups
5. Hollow Rocks —> Superman Rocks
Mobility.
A1. Deadlift – 2RM
135x10, 225x5, 275x2, 315x2, 335x2, 355x2
A2. Burpee —-> Standing long Jump
B. Lac. Endurance
20 Front Squats 115
Row 500 meters
20 KB Swings 70 dumbbell
Row 300 meters
20 Front Squats 115
Plan for WOD was to go unbroken the whole time. Tough part of working out at golds is the rower is up on the second floor. The walk from the squat rack to rower is about 20 seconds, and after 20 front squats the walk up stairs is pretty tough. I hit the first 20 FS unbroken. Had a 500 meter row split time of 1:35-1:39. Back to DB swings unbroken. Next row spit time was 1:36-1:42. Second set of FS were tough first 12 unbroken then the last 8 had to be done in 2 sets. Total time 7:35. Top at CFF was sub 6. I have some work to do!!
Sunday, April 21, 2013
4/21/13
Today was a light work rest day. Jan, Noah and I took out first family hike of the year today we went to great bay national wildlife refuge in Portsmouth nh. We hiked about 2.5 miles at a average pace of 2.1 miles per hour. That speed is slow due to the fact we stopped and checked out wildlife and the ocean view. Total elevation gain we had was 181 feet, not a bad start for us this year. Goal will be to do a 4000 footer with the family by end of hiking season.
4/20/13
Today is dads 50th birthday!! Woke up early with Noah to have a birthday breakfast with grampa. After breakfast went to work in the A-building. In the A-building, I feel it is as equivalent to a short moderate WOD. The heat the physical work involved in operating the building making very "good" fires for the people training requires a lot of energy. I was only in 4 burns today but they where very intense fires as that is what the people wanted. After work went home and got ready for dads party and was not able to have an actual workout, but I feel pretty exhausted from the day. Hoping to hit a nice small easy hike with the family tomorrow for my light work rest day.
Friday, April 19, 2013
4/19/13
What a very strange and messed up world we are raising our son in. First Monday it was a bombing at the finish line I the Boston marathon. Last night into early this morning the bombing suspects were involved in a shooting that killed a cop and severely wounded another. So sad that most people have to fear the world we are living in....
Anyways today's workout was a smoker!!! Worked out at golds in pinardville at 4pm.
Buy In:
Run 400 Fwd
Run 200 Backwards
15 GHD Back Ext
15 Hollow Rocks
10 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Reverse Lunges (Samson stretch)
Then,
Group Mobility
A. Power Clean – 1RM
135x5, 185x1, 205x1, 225x1 (failed), 215x1
B. Front Squat 3×5 @21X1
135x5, 185x5, 205x5
C. AFAP – “Chipper”
20 Power Cleans 135lbs
30 BJ up and over 24"
40 KB 70 dumbbell
50 Plate Snatches 45lbs
60 Air Squats
11:27 total time. Almost collapsed after workout was over. Felt F-ING great!!!!
Anyways today's workout was a smoker!!! Worked out at golds in pinardville at 4pm.
Buy In:
Run 400 Fwd
Run 200 Backwards
15 GHD Back Ext
15 Hollow Rocks
10 Strict Pull-ups
10 Push-ups
15 Air Squats
20 Reverse Lunges (Samson stretch)
Then,
Group Mobility
A. Power Clean – 1RM
135x5, 185x1, 205x1, 225x1 (failed), 215x1
B. Front Squat 3×5 @21X1
135x5, 185x5, 205x5
C. AFAP – “Chipper”
20 Power Cleans 135lbs
30 BJ up and over 24"
40 KB 70 dumbbell
50 Plate Snatches 45lbs
60 Air Squats
11:27 total time. Almost collapsed after workout was over. Felt F-ING great!!!!
Thursday, April 18, 2013
4/18/13
Today turned out to be a rest day. Jan went out with co-workers after work for a drink. I picked up Noah early and we came home and went for a 2 mile walk. Decent pace enough to keep the heart rate elevated more then normal. Will get back to the gym tomorrow after work.
Wednesday, April 17, 2013
4/17/13
Worked out at Golds Gym 8:00am.
Buy In:
400 Meter row 1:32
15 GHD back extension
15 GHD sit-ups
15 Air Squats
15 Pull-ups
A. 2RM Bench
135x10, 185x2, 225x2, 245x2, 255x2
B. 3×5 Push Press @21X1
95x5, 135x5, 185x4
C. “Annie"
Had to do single unders to keep my sweat going. Still working on stringing my double unders together.
100 singles
50 sit-ups
80 singles
40 sit-ups
60 singles
30 sit-ups
40 singles
20 sit-ups
20 singles
10 sit-ups
Total time 7:41
Rest 5 min
D. 50 Burpee Touch for time
Total time 2:35
Felt real good after workouts were all done. Still stiff and sore from comp.
Buy In:
400 Meter row 1:32
15 GHD back extension
15 GHD sit-ups
15 Air Squats
15 Pull-ups
A. 2RM Bench
135x10, 185x2, 225x2, 245x2, 255x2
B. 3×5 Push Press @21X1
95x5, 135x5, 185x4
C. “Annie"
Had to do single unders to keep my sweat going. Still working on stringing my double unders together.
100 singles
50 sit-ups
80 singles
40 sit-ups
60 singles
30 sit-ups
40 singles
20 sit-ups
20 singles
10 sit-ups
Total time 7:41
Rest 5 min
D. 50 Burpee Touch for time
Total time 2:35
Felt real good after workouts were all done. Still stiff and sore from comp.
Tuesday, April 16, 2013
4/16/13
Worked out at Golds Gym in Pinardville 4:30pm.
Buy In:
:45 on :15 off x 2 rds
1. Mtn Climbers
2. Row
3. Air Squats
4. Hollow Rock to Superman Holds
5. Plank Hold
6. 3 rounds of Grace
MAP (max aerobic performance)
A.
AMRAP 5
5 DL (225/155) *scale if needed
10 Box Jumps (24/20) * step down
Felt really good on this amrap. Was above to get 5 full rounds plus 3 deadlifts
Rest 3
AMRAP 7
Row 200m @Z4
15 push ups
15 v-ups/ sit-ups.
It was supposed to be a farmer walk and t2b but where I was working out just wasn't feasible.
Still felt very spent at end of 7 min. Back still a little stiff from the comp. hoping it works itself out in next few days.
Buy In:
:45 on :15 off x 2 rds
1. Mtn Climbers
2. Row
3. Air Squats
4. Hollow Rock to Superman Holds
5. Plank Hold
6. 3 rounds of Grace
MAP (max aerobic performance)
A.
AMRAP 5
5 DL (225/155) *scale if needed
10 Box Jumps (24/20) * step down
Felt really good on this amrap. Was above to get 5 full rounds plus 3 deadlifts
Rest 3
AMRAP 7
Row 200m @Z4
15 push ups
15 v-ups/ sit-ups.
It was supposed to be a farmer walk and t2b but where I was working out just wasn't feasible.
Still felt very spent at end of 7 min. Back still a little stiff from the comp. hoping it works itself out in next few days.
Monday, April 15, 2013
4/15/13
Monday worked out at Golds Gym Pinardville 430pm.
Buy In:
800 meter run 4:37
15 GHD back extensions
15 V-Ups
10 Strict pull-ups
10 push-ups
15 Walking lunges
Strength:
A. Box Squat – 3RM – just below parallel
135x3, 185x3, 225x3, 245x3, 275x3, 295x3
Felt good considering my back was still stiff from Saturdays comp.
B. Single Leg Squats 4×6 @31X1
30x6, 40x6, 50x6, 55x6
22 min total time^
C. AMRAP 10
200m Run
10 KB (70/53) Unbroken!
10 Pull-ups (C2B for those capable)
Had to use the treadmill on 7.0 each round of the run. And a 70 pound dumbbell. Completed 4 full rounds of run and DB swings unbroken. 3 rounds of pull-ups unbroken and 5-5 on fourth round. Was able to hit 100 meter run before time was up.
Felt good after workout.
3 rep max box squat.
Buy In:
800 meter run 4:37
15 GHD back extensions
15 V-Ups
10 Strict pull-ups
10 push-ups
15 Walking lunges
Strength:
A. Box Squat – 3RM – just below parallel
135x3, 185x3, 225x3, 245x3, 275x3, 295x3
Felt good considering my back was still stiff from Saturdays comp.
B. Single Leg Squats 4×6 @31X1
30x6, 40x6, 50x6, 55x6
22 min total time^
C. AMRAP 10
200m Run
10 KB (70/53) Unbroken!
10 Pull-ups (C2B for those capable)
Had to use the treadmill on 7.0 each round of the run. And a 70 pound dumbbell. Completed 4 full rounds of run and DB swings unbroken. 3 rounds of pull-ups unbroken and 5-5 on fourth round. Was able to hit 100 meter run before time was up.
Felt good after workout.
3 rep max box squat.
First CrossFit comp
This past weekend I had competed in my first ever CrossFit competition. I was a little hesitant to go at it as it was a scaled event. I didn't want to be classified as a WOD scaler as Fitness Lonnie would say. As I walked in to CrossFit Free I could just feel the energy from all the competitors, I felt like I was back in my days of a competitive wrestler.
As the first heat was announced I felt my stomach start to tremble with nerves, I then remembered a quote I had just recently heard from 4 time NCAA champ Kyle Dake said, nervousness is just the way your body tells you that you are prepared. If that was the case then I sure as hell was ready. Time to find a barbell and a judge. I find my judge and she wishes me luck.
3,2,1 go. A minute thirty of burpeees. Every 1 burpee you do it will take off a second from the total time of the second part of the first WOD. 30 burpees later the clock stops now its a 30 second rest before 20 squat clean thrusters and 500 meter row as fast as possible. Total time 3:51 minus 30 burpees net time of 3:21 for third place in the WOD.
WOD 2 would be a 3 round workout. Start at a barbell with185 lbs on it. Five deadlift reps then a 400 meter sprint. 3,2,1 go. Bang out 6 deadlift a as I was "noreped" on the first one. Then I'm off sprinting. I finish with a time of 1:35 10th overall. Second round total time 1:38 7th overall. Third round 1:39 7th over all again. Each of those rounds were counted as a separate 50 point workout. Out of a possible 150 points I finished with 117, not where I wanted to be but knew the next and final workout I will have to make up some ground. Next workout would be a gasser. Really tests your tank and ability to push through your mental barriers. 45 seconds on and 15 seconds off for three rounds at each workout of kettle bell swings (53 pounds) goblet squats (53 pounds) an box jumps (24"). Game plan walking into workout 15 reps each round would put me at a total rep count of 135, I asked my coach and good friend Justin if that was a good plan. He looked at me and said ya if you are pussy, aim for 20 each round you will be happy. At this point I am on the bubble if being in the finals to reach the podium. I finished the workout wit a total rep count of 179, one rep short of what I was going for (180). Second in the workout and jumped to third overall, yup I made the finals.
Final workout is announced. 200 meter plate carry 25 pounds each hand. Overhead lunges with a 45 pound plate. 20 burpee box jump overs. Then another 200 meter plate carry to finish out the workout. Plates have to return to exact starting point in order for your time to stop after second plate carry. I completely underestimated the plate carry I finished in 5th of that part of workout. Ran inside to the lunge portion and knew I need to to go unbroken on my lunges and I did. I was the second one on the burpee box jump overs and I was 3 behind the leader at this point. I catch up to him and beat him but did not notice that another competitor was about to pass me on the burpees. I was second done the burpees and on to my plate carry. I grab my plates an take off, as I am running I can feel my forearms exploding with lactic acid. I stop for a min to re grip as I do I am passed by two people. For this that do not know me I will tell you that I hate to lose, it is really not an option for me. I I am not the best I will continue to work until I am the best. When I was passed by two people I switched the switch, picked up the plates and bolted around the corner passing one of my passers and catching up to the other. We both drop the plates at same time, only difference is my land flat and one of his rolls a few feet giving me the slight edge. I take second in the workout and and secure my spot on the podium.
After the day is done I am one drive home $50 richer and snacking on my newly won keali-o-cookies. And I start to reflect on the day, first comp and I place. I train on my own and do not have the best technique that most of my opponents have. I placed. I placed I placed. Here I am now hungry for the next competition and dreaming of a new goal which I know I will reach. Reason I know that is I have the mental toughness you need, I have a great coach in my friend Justin and his business partner Brandon. And most importantly I have a great support system in my lovely wife Janice and amazing son Noah.
I wi be at regionals next year as a competitor and here is where I am starting!!!!
As the first heat was announced I felt my stomach start to tremble with nerves, I then remembered a quote I had just recently heard from 4 time NCAA champ Kyle Dake said, nervousness is just the way your body tells you that you are prepared. If that was the case then I sure as hell was ready. Time to find a barbell and a judge. I find my judge and she wishes me luck.
3,2,1 go. A minute thirty of burpeees. Every 1 burpee you do it will take off a second from the total time of the second part of the first WOD. 30 burpees later the clock stops now its a 30 second rest before 20 squat clean thrusters and 500 meter row as fast as possible. Total time 3:51 minus 30 burpees net time of 3:21 for third place in the WOD.
WOD 2 would be a 3 round workout. Start at a barbell with185 lbs on it. Five deadlift reps then a 400 meter sprint. 3,2,1 go. Bang out 6 deadlift a as I was "noreped" on the first one. Then I'm off sprinting. I finish with a time of 1:35 10th overall. Second round total time 1:38 7th overall. Third round 1:39 7th over all again. Each of those rounds were counted as a separate 50 point workout. Out of a possible 150 points I finished with 117, not where I wanted to be but knew the next and final workout I will have to make up some ground. Next workout would be a gasser. Really tests your tank and ability to push through your mental barriers. 45 seconds on and 15 seconds off for three rounds at each workout of kettle bell swings (53 pounds) goblet squats (53 pounds) an box jumps (24"). Game plan walking into workout 15 reps each round would put me at a total rep count of 135, I asked my coach and good friend Justin if that was a good plan. He looked at me and said ya if you are pussy, aim for 20 each round you will be happy. At this point I am on the bubble if being in the finals to reach the podium. I finished the workout wit a total rep count of 179, one rep short of what I was going for (180). Second in the workout and jumped to third overall, yup I made the finals.
Final workout is announced. 200 meter plate carry 25 pounds each hand. Overhead lunges with a 45 pound plate. 20 burpee box jump overs. Then another 200 meter plate carry to finish out the workout. Plates have to return to exact starting point in order for your time to stop after second plate carry. I completely underestimated the plate carry I finished in 5th of that part of workout. Ran inside to the lunge portion and knew I need to to go unbroken on my lunges and I did. I was the second one on the burpee box jump overs and I was 3 behind the leader at this point. I catch up to him and beat him but did not notice that another competitor was about to pass me on the burpees. I was second done the burpees and on to my plate carry. I grab my plates an take off, as I am running I can feel my forearms exploding with lactic acid. I stop for a min to re grip as I do I am passed by two people. For this that do not know me I will tell you that I hate to lose, it is really not an option for me. I I am not the best I will continue to work until I am the best. When I was passed by two people I switched the switch, picked up the plates and bolted around the corner passing one of my passers and catching up to the other. We both drop the plates at same time, only difference is my land flat and one of his rolls a few feet giving me the slight edge. I take second in the workout and and secure my spot on the podium.
After the day is done I am one drive home $50 richer and snacking on my newly won keali-o-cookies. And I start to reflect on the day, first comp and I place. I train on my own and do not have the best technique that most of my opponents have. I placed. I placed I placed. Here I am now hungry for the next competition and dreaming of a new goal which I know I will reach. Reason I know that is I have the mental toughness you need, I have a great coach in my friend Justin and his business partner Brandon. And most importantly I have a great support system in my lovely wife Janice and amazing son Noah.
I wi be at regionals next year as a competitor and here is where I am starting!!!!
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