6/25/13

Worked out at golds gym in pinardville at 5:00pm. 

Buy in:

Dynamic movements

Dynamic stretching

2 rounds of with bar

                   SLDL

                   HC

                   Strict press

                   Thruster

Mobility

A. SqT Clean + Front Squat x 2 1RM on complex 

45,95,135,155,185,205 failed. 

B. "Elizabeth" - Power Version

21-15-9

Power Cleans

Ring Dips

+

Rest 5 min 

50 Pull-ups 

200 Double Unders

Did the PC at 135 and the dips on a dip bar. Total time was 5:12. Felt good fist 21 were unbroken as well as pull-ups. 15 was tough did 8,4,3 very small rest inbetween dips unbroken. 9 were broken to 4,2,3 dips unbroken. 

Didn't time the pull-ups or DU. 

C. Clean Pulls 3x2 @ 110%

260. Grip was smoked from the pull-ups.

 

D. GHD Sit-ups 4x15

Felt good 

6/24/13

A. Snatch - Triple - TnG

45,95,135,155,175 failed, 165 sloppy, 135 technique. 

B. for those with under 3 min Fran, do "Heavy Fran" 15-12-9 of 135/93 and C2B.  Those not below 3, regular "Fran" and shoot for below 3 :-)

Very disappointed with my time. 4:08 not sure what my PR is. 

C. Back Squats 4x9 @75% - across

All sets at 260. Very smoked after I had finished the sets. Hit every rep 

^ week two of our squat cycle

6/21/13

A. Clean - Heavy Single

Bad day for me could only power clean up to 220. 

B. OHS 5x2 @32X1

135, 155, 175,  185, 205

C. Back Squat - 7x5 @80%

All sets at 275

Didn't wod had to run out pressed for time. 

6/19/13

Rest day. 

6/18/13

Worked out at golds gym in pinardville at 4:00pm. 

Buy In:

4 min of Dynamic @ Z1
+
3 min Dynamic Stretching for Day
+
BB Complex x2
- SLDL (barbell) x 5
- Hang Power Clean x 2
- Strict Press x 3
- Thruster x 4

Did complex at 45 and 95lbs. 
+
Mobility

A. Hang Power Clean 5x2 - ascending

135x2, 155x2, 165x2, 175x2, 185x2

Slightly dipped into a squat but recovered on 185. 

B. Deadlift 3x5 @31X1

135x5, 225x5, 315x5

Felt real good during the reps. Stayed with the rep scheme of 31x1. 

C. MAP - Sustainability 80-85%

AMRAP 10

20 Cal AD

15 BJ (24/20) - step down

10 TnG Power Cleans (115/83) 

Goofed up a little on this one. Did 20 cal row 15bj and 15 PC. Also forgot to load bar before started so lost about a minute doing that. Rower was up stairs BJ and pC were down. Finished 3 full rounds and ran out of time heading upstairs to the rower. 

Rest 5

AMRAP 10

50 Double Unders

15 GHD Sit-ups

10 Burpees

Still struggle with my DU stringing this many together. So I did 100 SU. The GHD was broken so I subbed good mornings with 45lbs. Hardest part and it really wasn't even that hard was the burpees. Completed 4 full rounds and 13 SU. 

6/17/13

USleep 10:00-5:45

Worked out at golds gym in pinardville at 4:30pm. 

Buy In:

400m row

1 round of competitors warm up 

Mobility

A. Power Snatch / OHS x 2 @60% of OHS - EMOM x 8

135 felt very good doing this as able to do all reps in under 22 seconds each round. Probably could have done a higher weight but was happy to be able to get weight above head with out any pain. 

B. Back Squat 4x9 - across @ 70% - rest accordingly between sets

245lbs. My 70% was suppose to be 241 so I just went up a little. First set seemed kind tough at the sticky spot but was able to push through it. The next three sets felt good. I think it was just getting my hips ready a little better mobility wise. Was able to get real deep and was actually told by a trainer at gym that my depth was very impressive with the weight I had on the bar. 

^ rest accordingly following the BS

C.  Max Effort 500m Row 

1:37PR only because it was really the first time other then my comp I have tried this. Slowed down as soon as I hit a minute in. Need to work on that it I have plans to be the best. 

Rest 5

+ 

50 Unbroken Wall Balls

1:42. Unbroken but didn't have a 20 lbs ball used a 5kg ball (11lbs). Should have done more reps but was still pretty smoked due to a shorter rest because I knew it was a lighter ball. 

+ 

35 Unbroken KB Swings (70/53)

1:33. All unbroken with a 70lbs DB. That was fucking tough. Felt pretty smoked after that was over. Walked upstairs to rest and get ready for next phase. 

+

20 HSPU

:43. Went unbroken on all hSPU but was very thought to do. Had to kip the last 4-6 I think it was. 

Total time for all of it was 18:32

Went to my truck and puked it up. That's when you know you pushed it!!!

PBH

6/14/13

Worked out at golds gym in pinardville at 5:30pm. 

Buy in:

Competitors warm up. 

Mobility 

A. Clean Cluster 1.1.1 x 4 ; rest 10 sec, rest 3 minutes 

^working sets at 80% +

Went some what light on my clusters. Shoulders still a little sore.

95, 135, 185, 195

B. Push Press - est a 2RM

I did 3 sets of push press started to really feel it so I stopped. 

135x2, 185x2, 205x2. Felt good other then the acheyness. 

C. AFAP, 

Run 200m

30 Pull-ups

10 Push Jerks (135/93)

20 Pull-ups 

10 Push Jerks (155/103)

10 Pull-ups 

10 Push Jerks (185/118)

Run 400m

11::17 total time. I really liked this work out. Went unbroken on first 30 pull-ups. Unbroken on 135 PJ. 10,10 on pull-ups. Unbroken on 155 PJ. 6,4 on pull-ups and 5,2,3 on 185 PJ. 

6/12/13

Sleep 10:00-5:00

Buy In:

Competitors Warm up

Mobility focus on shoulder and hips

A. 10 min to climb to HEAVY Single OHS.  

^ starting with empty barbell.  

45x10, 135x1, 185x1, 225x1 Failed

Shoulder were so achy it made it very difficult to stabilize bar OH. Stopped at minute 6 due to pain 

B. At 10 min mark, go into 5 min to hit Heavy Triple OHS 

^ all from Rack

Didn't try this due to pain. 

Rest 5-10 min

C. AFAP

15 KB SqT Cleans (44/26)

15 KB SqT Cleans (53/35)

15 KB SqT Cleans (70/53)

^ 2 KB's, 1 per hand. Must touch floor each time. 

No KB so I used DB. Started with 45 and did them unbroken the clean it self wasn't bad but lowering the DB back down brought the pain back. Moved up to 55DB and did them in 3 sets 7, 5, 2. The achy pain was unbearable so I didn't complete the 70DB. Time at stop was 3:31.  

Rest 10 min

D. EMOM x 8

Odd: # Pull-ups x 3 rep

Even: 6-8 T2B

I did 10 minutes not realizing it was suppose to be 8. I did each set unbroken. 3# pull-ups at 50#. And 8 T2B. Felt good with this workout. 

E. 7 min Recovery Row @Z1 

Completed 1540 in the 7 min. Again was shooting for 1750 but happy over all considering the pain in shoulders. 

After workout came home and took a ibeurophin 600 and the inflammation. Seemed to subside. Need to get something for joints ASAP. 

6/10/13

Sleep 10:00-6:30

Worked out today at golds gym In pinardville at 4:30pm. 

Buy In:

500m Row

15 Back Extentions 

15 GHD sit-ups 

3 Rounds of Cindy

Mobility 

A. SqT Snatch : Triples. Not TnG , but right back on bar. 

95x3, 135x3, 155x3, 175x3(slower then I should have), 185x3 Failed

I feel I was a little slower getting back into the bar then I should have. But was happy somewhat with the results of the day. I wanted 185 bad but just couldn't get it up and my self under bar fast enough. More work to be done. 

B. BS 4x5 @32X1

185x5, 225x5, 275x5, 295x5, 315x4 (tough!!!)

I didn't realize when I did my squats it was suppose to be 32x1. I did it faster paced. Probably a 2 sec decline slight pause at bottoms and 1 sec incline. Was very happy to get up to 315 for multiple reps tho. 

C. CP Breathing / High Skill:

9 Thrusters (185/123)

9 Ring Muscle Ups

12 Thrusters (155/103)

12 Bar Muscle Ups

15 Thrusters (135/93)

15 C2B Pull-ups 

This was a tough workout. I was very happy to have completed it. I didn't do MU mainly because I don't have acces to rings and the pull up bar is not a straight bar. I did all the weights Rx which made me happy considering my shoulders are pretty weak in my eyes. Broke up the first set of thrusters into sets of 3. C2b pull-ups were unbroken. Second set of thrusters were broken into 3 sets again. C2b unbroken. Last set of thrusters were broken into 3 sets as well as the C2B. Total time for this workout was 9:58. Completely smoked after I was done. Didn't even do a cash out. 

Nutrition:

Amino X 7:00

Onion Bagel w/ cc 8:00

Small ham and cheese potato roll 10:00

Chinease pie, potato salad, banana w/PB  1:00

NO Xplode 4:30

Water 110oz

6/7/13

Sleep 10:30-5:30

Worked out at golds gym in pinardville at 5:00pm. 

Buy In

 

500m Row

15 BackExtensions 

15 GHD Sit-ups 

3 Rounds of Cindy

Mobility

A. 1RM SqT Clean

45x10, 135x5, 185x1, 205x1, 215x1, 225x1, 235x1PR, 245x1 Failed

B. 1RM Split Jerk

135x3, 185x1, 225x1 Failed, 205x1, 215x1, 225x1, 235x1, 245x1 Failed

C. 5 rds AFAP

9 Burpees

12 Power Cleans (95/65)

15 Plate Snatches

10:57 Total Time

Cash Out

1000m Row

For not doing many Olympic type lifts previous to getting into CrossFit and not really doing it to often I was very happy with getting 235 SC. I have a goal if reaching 300 someday and I know that will really only be achievable with the right coaching as it is happening. I feel my split jerk is pretty weak. But again I don't really have anything to judge that on. But I do realize my shoulders and presses are very weak not to sure why but I want to change that.  

The WOD smashed me. The burpees I felt real good on like always. The PC smoked me like usual. I think I need to work on my hook grip more often. It just doesn't feel right. I don't have access to a wall ball so I subbed with the plate snatches. Man I was smoked. I was able to go through the first 2 rounds unbroken at a very decent pace. Round 3 I completed all the burpees and PC unbroken the plate snatches my grip was getting toasted. Round 4 burpees UB and the PC were split in 2 sets of 6. PS broke into 2 sets (10/5). Round 5 I was junk. Tried to rest as little as possible. 

Nutrition:

Amino X 7:00

2 Donut 9:30

Syntha 6 protein shake 10:30

Pork chop sweet potato 12:00

NO Xplode 5:00

Cell Mass 6:30

Meatball and sausage sub w/ FF 7:30

Water 110 oz

6/6/13

Sleep 10:00-5:30

Worked out at golds gym in pinardville at 4:30pm. 

Buy- In

500m Row

3 Rounds of Cindy 

Mobility

A. 1x AMRAP, Strict HSPU

18 

Rest 10

B. 1x AMRAP, Pull-ups 

39

Rest 5-10

C. AFAP

1 Mile Trail Run

50 KB Swings (70/53)

400m Run

12:17 total time

Cash Out

1000m row

I was disappointed on my HSPU because I was a few short of my previous max. Not sure why that's the case but. I will do what I need to do to correct that. 

The pull ups is a new PR for me. I was happy with that result. I have a goal to hit 50 soon. I feel I could have done better on a rig. No chalk and a rubber pull-up bar is JUNK. 

Did the WOD on a treadmill and ran a 6:30 mile. That was a lifetime PR (I know it's a treadmill but I was happy) walked over to the DB rack grabbed a 70lbs DB and broke it up into 4 sets. 15,15,10,10. Went back to treadmill and ran the 400m on 7 then bumped it up slowly to 8.5. SMOKED!!!! 

Nutrition:

Amino X 7:00

Donut 8:30

Hamburger and fries 1:30

Pork and sweet potato fries 7:30

Ice cream 9:00

Water 96oz

6/5/13

Sleep 10:30pm- 5:45am. 

Rest day

Nutrition:

Amino X 7:00

Donought 9:30

Salad 12:00

Scoop of peanut butter and crackers 1:00

Red Grapes 2:00

Pot luck dinner with wrestling team 6:30

Water 48oz

6/4/13

Slept 11:15pm-5:45am

Worked out at golds gym in pinardville at 4:30. 

Buy In:

Competitors warmup 

A. Deadlift - est 1RM

135x5, 225x3, 275x1, 315x1, 365x1, 395x1, 405x1 PR

Felt very confident going in today that I would hit 400. Made it an even better bonus when I hit 405. I wanted to go more but my back was a little tight. Needed more mobility work I think. Next goal 450!!

B. 10 Min - Stair Master Test (cal)

137

This test was suppose to be a air dine bike test but golds does not have one. Justin told me to do it on stepper. Was different. Wanted to stay consistent whole 9:30 and then turbo kick it last :30 but I used the wrong program. Mental note for next time for sure. 

Nutrition:

Amino X- 7:00

Red Grapes- 8:30

Coffee Roll- 11:30

Shredded Turkey Breast on top salad- 1:00

NO-Xplode- 4:30

Cellmass- 5:30

Scoop or PB and crackers- 6:00

Shaved steak and mixed veggie sliders 7:30

Water 120oz

6/3/13

Sleep 9:30p-5:45a

Worked out at golds gym in pinardville at 430pm. 

Buy-In

Competitors warmup 

A. Front Squat - est 1RM 

135x5, 225x1, 245x1, 265x1, 275x1, 285x1, 290x1 (failed)

Rest 10

B. 70% of A - EMOM x 10 (5 reps per)

200lbs

Rest

C. Muscle up progression- 1C2B 1 Dip, 2 C2B 2 Dips... 5 min total

9 total rounds plus 2 C2B. 

Felt smoked after EMOM. Legs felt spent. Pushed through. Really slowed down on reps towards last 2 minutes. Averaged about 25 seconds per round. Last few averaged about 38-45. Muscle up progression was very tiring felt good after was done. I wanted to atleast get to 10 but I will settle for that (for now). 

Intakes:

Amino x 8:00

Bacon egg cheese croissant 9:00

Pizza (I know I know!!) 12:00

NO Xplode 4:30

Cellmass 5:30

Red Grapes 5:30

Turkey burger sliders and baked veggies 7:15

Orange sherbet 9:00

Water 88 ounces.