11/29/2010

Dynamic Effort Upper - felt like dump today. Family stuff takes a lot outta ya.

Dynamic Warmup

Push Jerk 2 x 1 @85% 2 x 1 @90% 2 x 1 @95%
95 x 3
135 x 3
185 x 3
225 x 1
245 x 1, 1
260 x 1, 1 belt on
275 x 1
280 x miss (head wasn't in it)

Ring Dip SS w/Band Pressdowns x 8-12 double reps
45 x 8
60 x 8
70 x 6
80 x 6
90 x 4

Ring pullup - shoulder to ring (man are these hard)
BW x 8
15lbs x 7
BW x 7,7,7 - definitely pulled my brachialis yesterday doing rack pulls. Hoping it heals fast, didn't want to push it

1h DB floor press and turkish situp 2 x 8/side @60lbs
Cable Lawn Mower Pull 2 x 8 only right side (left bicep was feeling terrible)

helllo

12/28/2010

Max Effort Lower - week one high volume

Dynamic warmup

14" rack pull 3 x 5, 2 x 7 - didn't work out so perfectly
135 x 5
225 x 5
315 x 5
365 x 5
405 x 5
435 x 5
455 x 5 belt on
475 x 7 belt on
505 x 5 belt on wanted another set beltless for 7 @ 435, but that wasn't happening!

Pistols 3 x 8
Lots of warmups
10lbs x 8
35 x 8
65 x 6/leg - chains were very awkward. Opposite quad was cramping hard.

SS w/Half Kneeling chop 3 x 10 @ 30lbs.

Focus mitt work about 30 min afterwards with matt, good fun.

11/26/2010 - SNOW

Snow storm baby. Supposed to have about a foot or so. Trained out with the alapacas, I bet they were cold.

Max Effort Upper - week one high volume

Dynamic warmup - nice and warm after this ready to go

Floor Press 3 x 5 2 x 7
45 x 5
95 x 5
135 x 5
165 x 5
185 x 5
205 x 5
225 x 5
245 x 5
235 x 5
225 x 7
230 x 7 - its been a while, harder then regular bench

Chain Pushup drop set 3 x 30-50 reps - 6 chains, maybe 50-75lbs with all chains

1 arm Barbell Row 8,8,6,6,4
Bar + 50lbs x 8
75lbs x 8
100 x 8
115 x 8
125 x 6
135 x 6
145 x 4

Standing Axle Curl 8,8,6,6,4
85 x 8
105 x 6
105 x 6
115 x 4 - real shotty
85 x 8

SS with Low to High Cable Chop 3 x 8-10 @ 50-60lbs

Merry Christmas you young stallionaires

hello friends.

I skipped a lower body day to try and fit everything in before I head out to Boston next thursday. Its the end of a deload week so that isn't bad. Getting really jacked up for next month's training

11/22/2010 - Deload Dynamic Upper

Dynamic warmups - little extra cold as butt today. Felt bad today, didn't push too hard, recovering.

Push jerks 3 x 3 @ 50%, 3 x 3 60% max
95 x 5, 5, 5
135 x 3
145 x 3
145 x 3
165 x 3,3,3 - nice light and snappy.

Weighted Dip 3 x 4
BW x 4, 4
25lb x 4
45 x 4
70 x 4
90 x 4 took it easy.

Weighted Pullup 3 x 4
Bw x 4, 4
25 x 4
45 x 4
70 x 4
90 x 4 - Light weight!

Called it tere. Feeling real exhausted no need to push it on a deload week.

11/24/2010 - feeling awesome, first day of 4 week cycle

Dynamic Effort Lower - 1st week high volume

Dynamic Warmups

Power Clean 3 x 3
135 x 5, 5, 5
185 x 3
205 x 3
225 x 3
240 x 3
255 x 2 - new best here but don't think my strength is where it could be here.

Squat Clean 3 x 3 - had a tough time getting into a comfortable groove in the squat
135 x 5, 5
185 x 3
205 x 3
225 x 3
245 x 3 - PR even though it didn't feel great definitely getting stronger.

14" Low Box Squat 4 x 6
95 x 6
185 x 6
235 x 6
255 x 6
285 x 6
300 x 6 - belt on. Probably a new best at this height.

1h DB Reverse Lunge 3 x 8
70lbs x 8
110 x 8
130 x 8

SS with Ring fallout 3 x 10

And then donezo! Fun start. Real pumped for the next weeks.

11/21/2010

11/20/2010 - Dynamic Effort Lower - Deload Week

Dynamic Warmup

Squat Snatch 4 x 2
95 x 3, 3, 3
115 x 2
135 x 2
145 x 2
145 x 2
145 x 2
155 x 2
165 x 2

Sets at 145 didn't feel too good. I got my head right and got the rest of the sets no problem. Technique is looking solid. I'm never really excited for this lift. don't think this is a new best but i'm only doing these once per month so not bad.

BB Front Squat w/reverse purple bands 4 x 2- no tension on top.
135 x 5
185 x 2
205 x 2
225 x 2
245 x 2
265 x 2
275 x 2
295 x 2 - belt on - knees weren't feeling great after the squats and pistols last week. Gonna have to switch up my game plan for the future.

BB Reverse Lunge 2 x 6
95 x 6/leg
135 x 6
185 x 6 - left groin still hurtin, dunno what to do here. Been stretching like a mother. Seems to be getting worse. Starting to affect my strength.

Ring Absaw 3 x 12

Met-con
Ring muscle-up / Box Jump / situp / 40lb wall ball
21-15-9 - itouch died in the middle guessing it took around 15 min? My muscle ups are definitely getting better.

Got a 4'x8' dry erase board for the gymmo. Didn't nail it up but its gonna look good! Also got a diesel fuel heater for the cold, but I think the diesel fumes aren't worth the heat. Really been getting used to the cold lately doesn't bother me at all. Neither the other guys.

11/21/2010 Max Effort Upper

Cable Hi to Low Press 3 x 15

Weighted Pushup 2 x 6
70lbs x 6
135 x 6
160 x 6
180 x 6 definitely a new best. They started looking a bit shaky here.

SS with Weighted recline row (feet elevated) 2 x 6
45 x 6
90 x 6
135 x 6
160 x 6

Black Burns 2 x 10 sec. 10lbs YTUWV
SS w/Standing BB Curl 95 x 10, 105 x 6
Half Kneeling cable punch press 3 x 10/side

2-3 minute shoulder extension stretch
2-3 minute heel cord stretch - squats have been looking much better lately.

12/17/2010

Last day of High Volume week 3.

Dynamic Effort Upper

Dynamic Warmup

Barbell Push Jerk from rack 2 x 2 @ 80% of max 2 x 1 @ 90% of max
95 x 5
135 x 3
155 x 2
185 x 2
205 x 2
230 x 2
230 x 2
260 x 1 - belt on
270 x 1 - was supposed to stay at 260 but felt nice and light so i went up a touch

Weighted Dip 5 x 10
BW x 5, 5
45lbs x 10
70 x 10
90 x 10
100 x 10
80 x 10

SS w/Weighted Pullup 5 x 10
BW x 10
25 x 10
35 x 10
45 x 10
35 x 10

Ring Ab Saw 3 x 15
DB 1h Reverse Preacher curl 3 x 12-8 @ 30lbs
Ring 1h reach and row 3 x 12/side

Banded Hip Flexor stretch x 2-3min/leg

12/16/2010

First time this year training in the snow. Brilliant!

Aight - Max Effort Lower - High Volume week 3

Long dynamic warmup

Snatch Grip Deadlift 5 x 1
135 x 5, 5
225 x 3
275 x 3
315 x 3
365 x 3
385 x 1
395 x 1
415 x 1
425 x 1 Belt on
435 x 1
445 x 1
455 x 1 Reps were slow today. Good form though. Could have creeped out some more weight but didn't want to break my form. aka I was being a bitch.

Pistol Squats 4 x 8 - deep - had to elevate my right heel to get depth.
BW x 8/leg
10lbs x 8/leg
25lbs x 8/leg
45lbs x 8/leg - can't believe this I used to suck at these.

SS w/Gray Cook Half Kneeling Lift 4 x 10/leg

Met-con

95lb power snatch x 10 / 5x rack rope climbs / 20 BW Squats - 5 rounds for time - 9:55

Shoulder Extension prolonged stretch. 3 min. Must have been good my arms went numb pretty fast.

One more exam baby...

12/14/2010

MAX Effort Upper - high volume week - 24 degrees outside 14mph winds

Long dynamic warmup

Barbell Reverse Band bench (purple jump stretch) 5 x 1
185 x 5
225 x 3
275 x 3
295 x 1
305 x 1
315 x 1
325 x 1
335 x 1
345 x 1
355 x 1

Weighted Pushups 5 x 10
BW x 10
70 x 10
100 x 10
115 x 10
135 x 10
145 x 10

SS w/Ring Recline Rows (feet elevated) 5 x 10
BW x 10
45 x 10
90 x 10
115 x 10
135 x 10
90 x 10

Blackburns 3 x 15 seconds @ YTUWV
Half Kneel High cable Punch Press 3 x 10 @ 20lbs
Standing barbell Curls 3 x 8,7,6 @ 95 lbs - go ahead laugh.

Gastroc stretch x 2min/leg

well hello there pal

12/13/2010 - Dynamic Lower

New PR for weather. 31 degrees 20mph winds. A bit warm for my liking. Had to dump ice cubes in my pants between sets of squats to cool off.

Dynamic warmup

Power Snatch - feel like these always stay the same. 5 x 3
95 x 5
135 x 3
155 x 3
145 x 3
165 x 3 - form was shifty, decided not to go up
155 x 3

Front Squats 4 x 4 - since working on my flexibility these feel more comfortable(that's actually not a lie)
95 x 4
115 x 4
135 x 4
165 x 4
185 x 4
205 x 4
225 x 4
235 x 4 - belt on. Surprisingly felt ok, nice deep squats too. Knees feel great.

Barbell Reverse Lunges 4 x 12
95 x 12/leg
115 x 12/leg
135 x 12/leg
155 x 12/leg Like a boss! Lunge strength coming back around.

SS Lunges w/Ring Stir the Pot 4 x 12 - actually didn't make this one up completely, check out stuart McGill he made this crazy shit up.

Met-con
95lb Overhead Squat / 20 box jumps - 10min. AMRAP - 5 jumps short of 6 rounds.

Overhead squats feeling more comfy. Legs were crying after all the lower body work that was going on but I told them to grab sack and stop being bitches.

Matt brought in a dry erase board so we're going to start making gym records and stuff. So far we have a wall of shame for people to put up their excuses. I started it off with one from Mike. I couldn't come today because my dog would have been cold. Good start we have there.

12/10/2010

Winter time training.

Warmed up a little today. Nice day.

Dynamic lower

Long Dynamic Warmup

Push Jerks dynamic 60-70% of max
95 x 5
135 x 3, 3
155 x 3
175 2 x 2
205 2 x 2

Weighted Pullups SS with Weighted Dips
BW x 5, 5
45 x 5
90 x 5
135 x 2 PR
115 x 3

bw x 5, 5
45 x 5
90 x 5
135 x 3
135 x 3 - think this was my best in highschool but my depth was questionable back then.
115 x 5

Met-con 10-9-8-7-6-5-4-3-2-1
155lb power clean / doubles Unders (started at 100) / ring pullups

Double unders were limiting. this will go up lost the swing of it since hurting my foot. Going back up!

Lunge Hip Flexor stretch Jump stretch band assisted
3-4 minutes/leg then peaced.

I'm gracious to have a bunch of crazy bastards coming to train with me four nights a week in the cold. Keep pushing guys. It means a lot to me.

12/9/2010

Aight.

Max Effort Lower - Getting ack into the swing of lower body training

Long dynamic warmup

14" Box Squat
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
275 x 3 Wanted 3v3 - all sets nice and light and speedy

Snatch Grip Deadlift - one of my favorites
135 x 5
225 x 5
275 x 5
315 x 5
345 x 5
365 x 5 - not used to doing deads after squats - I'm sure these will be going up quick in the future. wanted 3v3 - had more in me but decided to take it a touch easier on my first week back. Back was feeling it a bit on some sloppy box squat technique.

Pistol SS w/ring stir the pot
3 x 8 on the pistols on left side (worked up to 20lbs) Right side I still don't have the ankle mobility to do them correctly but I did do 1 set of 8.
3 x 10 on the stir the pot
295 x 3

Shoulder Extension mobility 4 min

Band Tricep/scapular mobility 2 min/side

I hate workouts when Im not hitting new bests but just getting back into the swing of things after my foot.. Time for pumpkin bread.

Also been doing Kelly Starret's Mobilitywods. They're awesome www.mobilitywod.blogspot.com Do it.

12/7/2010

Well, Its getting warmer outside. NOPE!

Max Effort Upper

Long Dynamic warmup

Axle Bench
85 x 5
125 x 5
175 x 3, 3
195 x 3
215 x 3
235 x 3
255 x 3
275 x 3
295 x 1
305 x 1
315 x 1 - New Best on an axle. Really pushed on this one. Little too much back strain

Weighted Pushup - supersetted(SS) with ring recline rows (feet elevated)
BW x 5
45lbs x 10
90 x 10
135 x 10
160 x 6

Ring Recline Row (Feet up)
BW x 5
45lbs x 10
90 x 10
115 x 10
135 x 6
90 x 6

Facepull SS w/Prone Shoulder DB external rotation 3 x 10-15 on both

Everyone had a strong day today.

Long Day

12/6/2010

Had my neuroscience practical today. Never spent so much time analyzing brutalized human brains, it was great!

Trained in the cold outdoors! 33 degrees 20mph winds. mmmhmmm. Gym's looking great. i need to find a space to put band for deads and benches. Have some motivational quotes up. Got a new recruit today. Greg, and I'm sure he will be sore for about a week.

LONG dynamic warmup and static stretch.

Dynamic Speed deadlifts 10 x 1 @ 285 - just realized I was trying to do 50% of my max. whoops. Doing speed deads and oly lifts on the same day may be too much. Think I may be just do more sets of oly next week

Squat Clean - first time going back to lower body lifts, foot feeling good.
95 x 5, 5
135 x 3
185 x 3
205 x 3
225 x 3 - sloppy, lost form on the way up. Left groin has been acting up lately. Feels tight all the time. I stretch it really well before every lift but lately its been tight and weak. Called it here.

Barbell Reverse Lunges
135 x 10/leg x 3 sets - felt my left groin here. Ass was cramping up pretty good. Always a good sign.

Ring Body Saw 3 x 10

Amrap 12 minutes
135lb Squat Clean x 5 / 5 handstand pushups / 10 burpees / 3 muscle ups

6 rounds and 1 squat clean. Very difficult in the cold. Really watched my form on the cleans. Burpees were a real gasser. Cleans definitely held me back. Good circuit.

aight, you know what it is

Little late with this post, anyway.

12/3/2010 - Upper Dynamic Effort

Normally start with push jerks but my trying to let my foot heal still so I subbed in Low Cable Split stance press

50lbs x 20
120 x 8, 8
110 x 8, 8

Neutral Grip Weighted Pullup
BW x 5, 5
25 x 8
50 x 8
75 x 8
100 x 7 - PR
90 x 6

Weighted Dips
BW x 5, 5
25 x 8
45 x 8
70 x 8
90 x 8
105 x 8
115 x 6 - Not sure if this is a new best. First time doing these in a long while.

Black Burns (Y, T, U, W, V) x 15sec. / position 3 sets at 5lbs, 5lbs, 7.5lbs

Great workout today

Still deloading my lower body because my foot is all jacked up but steadily getting better fast.

Foam Roll Upper back/scapula, Rt. IT Band
Long dynamic warmup - keep forgetting to add hip lateral rotation and rectus femoris stretches.

Ring ABsaw 3 x 12 - trying to get as far out as I can while maintaining a tall posture.

10 Swings 72lbs / 20 box jumps 24" / 30 bodyweight squats - 5 rounds for time

9:40. Not bad. The body weight squats believe it or not are definitely the limiting exercise here. Still need to pound away on these.

Matt finished in 15:40 and I think he nearly died. great stuff. Pushing hard in the cold.

Aight

11/29/2010 - hate doing this but need to take some time off from heavy lower stuff to let my foot heal. Don't want to be a cripple forever.

long dynamic warmup

Pistol warmups and then hit 16 in a row on my left leg. Nice technique and deep. Right Side ankle is too tight to get low, need to work on this.

Couple technique sets of squat cleans

AMRAP 12 minutes

2 rope climbs / 4 thrusters at 95lbs / 8 toes to bar. Don't know how many I did lost count. Around 9. Babying my foot, still managed to tweak it a bit. LAME!

Dragon Flags 3 x 8 - freakin tough

Foam Roll my right IT band. Its tight and it makes my right knee hurt. Foam roll feels terrible.

11/30/2010

Whoa, look who got on a new program. Got a little tired of the last program. This one has more weights and less Met-con. Trying to get my lifts up through the winter.

Max Effort Upper

Long dynamic warmup and static stretch upper and lower

Axle Bench Press
85 x 10
125 x 10
175 x 6, 1
195 x 3
215 x 3
235 x 3
255 x 3
280 x 3
285 x 3 - PR here for bench, first time trying axle. Haven't benched in a month and I do this, ridiculous.

Ring Recline Row
Bodyweight x 15
25lbs x 12
45 x 12
70 x 12

Pushup
Bodyweight x 15
45lbs x 12
70 x 12
90 x 12
115 x 8 not sure what my old bests for this are.

Cable Facepull 3 x 15 @ 50lbs.

back to a more weight oriented week. pretty pumped for this.

11/27/2010

Maybe the worst workout ever.

Foot is still all jacked up and don't think it has been healing. Wasn't able to do push jerks today and it bothered the hell out of me

Long ass dynamic warmup - its cold as shit outside
Worked up to a couple sets of 225 x 1 - all felt very heavy.

Did some ring bodysaws afterwards.

Foot's killing me now. Time to take some time off my lower body and do some rehab. The benefits of being in physical therapy school!

In other news I killed my first chicken today. Took all the feathers off. Pretty incredible. Gives you a lot of respect for all of the food that we eat. Makes you think twice next time you try to eat as much meat as possible.

11/24/2004

Well, not the best day today.

Long dynamic warmup - getting cold outside

Deadlifts
135 x 5, 5
225 x 5, 3
275 x 3
325 x 3
395 x 1
430 x 5, 2, 1 - 30 seconds rest between sets - wanted 5,4,3,2,1 but was too heavy, won't try that again. Think I could have banged out a straight set of 7reps at that weight if I wanted to.

Weighted pullups - neutral grip
BW x 5, 5
35 x 5
70 x 3
95 x 2
120 x 4 - PR. Felt pretty light and doable. Not kidney bursting.

Met-con

30sec squat jumps (2ft touch above head) 30 sec. ring dips 30 sec rest 30 sec burpees(2ft touch overhead) 30 seconds pullups

2 sets 2 min rest between. Was getting 15-25 squat jumps, 25-35 dips, 10ish burpees and 14 pullups per set.

DONE!

11/22/2010 training

Well glad the deload week is over, God that was boring. My foot is still a mess but the training today didn't bother it.

Long dynamic warmup and static stretch

Power Clean from floor
95 x 5, 5
135 x 5
185 x 5
205 x 5
235 x 5
250 x 5 both PRs here. Don't usually clean a straight bar. I've always been better at hang cleans. Pretty happy with this for now.

Front squat to 14" box
135 x 5
185 x 5
225 x 5
255 x 5
225 + green and blue bands x 4 - holy crap. Hard at the top.

Met-con - 8 minute AMRAP - 4 Handstand pushups / 8 x 72lb DB swings / 12 situps

9 rounds and 2 handstand pushups

Supposed to do the situps on the glute ham raise but I don't have one. Regulars will have to do. All time highs in strength and conditioning lately. Pretty amped. Must have been those two seven eleven spicy bites with chili and cheese i ate saturday night after not washing my hands and doing handstands at the bar.

Steph flipped the 450 tire for 5 reps today too. Pretty sweet.

deload is boring

Well, I'll start with some backstory.

Tuesday night, party at a friends. Lots of drinking, a couple hours of wrestling and then got lost outside. Couldn't find my way back to the apartment so I ran home. 10.7 miles.

HEYOOOOO!

Anyway, my foot is all messed up, no surprise there. Deload week has been a bit boring, today was fun. Been training with an old friend of mine, Matt.

Dynamic warmup

Some muscleup practice

Weighted pullups
warmups then...
100 x 6 - dunno if this is a best

Some interval work. 30 on 30 off the whole time
Ring dips / handstand pushups / ring pushups / Toes to bar / situps / knees to elbows
2 sets then done. Thats all.

whoopin it

11/13/2010

Long dynamic warmup

Barbell Clean Once and Jerk for reps
95 x 5, 5, 5
135 x 3, 3
185 x 2
225 x 2 Belt on
245 x 1
250 x 5 - new best.

Barbell Standing Press w/belt
135 x 5
135 x 16

Met-con.
12 minute AMRAP - 35lb DB thruster / 1 rope climb ascent 15ft.

14 rounds and 5 thrusters. Happy with that. Best time on crossfit.com was spealer with 15 rounds and 9 thrusters.

Wanted to post my diet the next couple days. Lately my diet has gone to shart. Trying to figure out why im having heart palpatations also.

9:00am
2 eggs fried in olive oil
1 hass avocado

2 serving steel cut oats
1/3 cup raisins
1/4 cup walnuts
1TBSP honey
cinnamon

12 oz 2% milk

Something like 1200-1300kcal.

Off to the doctor, then training.

handful chocolate covered almonds
1 apple

Training ( used to drink a carb/bcaa drink but cut it due to heart palps)

2 sweet potatos
1 pork chop

Indian food for dinner
Half of a spicy pork dish w/2 naan breads

Sleep!

11/15/2010
7:30am
Yogurt with honey and blueberries

10:30am
2 handful raw almonds

1:30
2 eggs
1 avocado
1 glass 2%milk

11/12/2010 and 11/11/2010

11/11/2010 - Deadlifts!

Not much of a warm up. Mike came early and I dove in with him
225 x 5, 5
315 x 3, 3 - eh, should have started lighter, but hey whatever.
365 x 3
415 x 1 - belt on
465 x 1
475 x 5 - dead stop reps new best here. Feeling good.

Met-con:
15 Handstand pushups
5 x 45lb pullups
30 ring dips
10 x 45lb pullups
60 pushups
15 x 45lb pullups
30 ring dips
10 x 45lb pullups
15 Handstand pushups
5 x 45lb pullups

Don't know what time I finished, forgot to check.

11/12/2010

Nice long dynamic warm up

500m row then immediately 800m run x 2 - 4:40 and 4:50 - 5 min rest between. Little slow on the rowing and running.

Static Stretch

11/9/2010

Training in solitude.

Trained out in the dark by myself today. Its getting cold! Fun feeling being out there by yourself, its just tough to get moving.

Nice long dynamic warmup foam roll and stretch

14" Box Squats(+bands)
45 x 5, 5
135 x 3
135 + purples x 3
135 + purples + greens x 3
185 + purples + greens x 3
205 + purples + greens x 3
225 + purples + greens x 1
225 + purples + greens + blues x 1 - my setup is not as good as I'd like it. After the blues were added the squat rack comes off the floor with the pick off the rack. Had to put more weight on it to hold it down. Really feeling like this hits one of my major weaknesses, upper back strength.

Squat Cleans - didn't go too heavy on the box squats so I could do these bad boys
95 x 5, 5
115 x 3
135 x 1, 1
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
245 x 1 - surprised by how good these felt. typically feel terrible. The last two sets were very slow and my upper back rounded. Prolly had some more in the tank but the reps would have looked horrendous.

Met-con: Got this from Mickey. AMRAP 15min.
95lb hang squat clean x 10 / burpee pullups x 10

9 rounds 10 squat cleans and 6 burpee pullups. Dead tired. Happy with that.

I know I sound crazy because I'm in PT school and learning all this crazy kinsesiology and biomechanics but I'm finding that I bare more weight on my left leg. Partly because my rt. knee gets tender sometimes but its making my left hip really tight. Thought that was relevant to note.

11/6/2010

get that posting rolling

11/5/2010 - Trained with my buddies Mike and Margie at giant fitness. World class training facility near school(not really)

Clean once and push jerk
140 x 5, 5
170 x 3
210 x 3
230 x 1
240 x 1
240 x 6 - not especially happy with this. Bar didn't spin at all, was thick, and someone kicked some sand into my vagina before the set.

Was feeling sharty after the last set so I didn't push any standing press

Conditioning: 12 minute AMRAP
5 handstand pushups / 10 overhead swings @ 55lbs / 15 x 30" box jumps

Finished 9 rounds 10 swings and 14 jumps. Then soiled myself.

11/6/2010

Did a nice long warmup with foam rolling

3/5th of a "Barbara"
20 pullups / 30 pushups / 40 situps / 50 squats rest 3 minutes between rounds. Did three total rounds.

First set 2:38. Second set 2:38. Third set 2:58 - pretty happy with the times. Tough day yesterday so I didn't shoot for the normal 5. Thought it was a little bit too much volume.

Oh ya, my girlfriend Steph flipped a 450lb tire today. Holding it down for the women.

11/1/2010

Well I hate snatches but forced myself to do them today anyway.

Dynamic warmup

Squat Snatch
Ended with 175 x 2, should have had 3 but don't feel motivated for these. strength is still good here(thats relative)

Dynamic 14" box squat 8 x 2 @ 155lbs (hurt my knee last week here so im taking it light - bands next week)

20 minute AMRAP from hell
10 squat snatches @95lbs / 10 knees to elbows / 10 ring dips

Did 9 rounds. Then ate some sweet potato pie, mmmmmm.

10/29/2010

training 2dae

Alright, don't have anything creative to say today. I trained at the old rutgers stomping ground today with my awesome beautiful girlfriend who has the most angel hair ever. Shout out to steph! (those were her words). I felt uber incredible training with all the weakling shmeaklings back where I used to be. Only problem is I haven't graduated from kitten strength yet. Okay!

Didn't feel like warming up so I didn't YES!

Ok Barbell Clean once Jerk until climax
45 x 5
135 x 5
165 x 5
185 x 3
205 x 1
225 x 1
225 x 9 - new best brotha man. 9 pump chump.

Standing Press
135 x 3
155 x 3
155 x 8 - dunno if thats a best. was tired from the jerks

Lame circuit - wasn't feeling great so I went slow, loser slow.

95lb Thruster x 10 / dips x 10 / 95lb sumo dead high pull x 10 / 10 pullups

3 rounds finished in 6:15. pretty slow. i was pretty beat from spending too much time playing starcraft and then realizing I had studying to do too late at night. Then go to school early. Good times.

10/28/2010

duh...
Dynamic warmup

3 x 60 seconds of pistols followed immediately by 30 seconds of split jumps.

Erg 10 min. 30 on 30 off intervals working technique and power.

10/26/10 and 10/27/10

Feels good to be alive!

yesterday i did some conditioning between classes. School gym has an indoor track. 1/18th of a mile

5 laps + 50 squats + 50 situps + 50 burpees
4 laps + 40 squats + 40 situps + 40 burpees
3 laps + 30 squats + 30 situps + 30 burpees
2 laps + 20 squats + 20 situps + 20 burpees
1 lap + 10 squats + 10 situps + 10 burpees

Finished in 25:38 then ran to class, got there late and sweat like a pig for about an hour. I rule!

Today:

Been doing a better warmup with more stretching. Been getting stiff and hurt some lately.

Deadlift - dead stop no belt/straps
135 x 5, 5
225 x 3
275 x 3
325 x 3
375 x 1
405 x 1
425 x 1
425 x 8 - New best beltless and dead stop. Gonna try 475 for reps in two weeks with belt and straps. Was my previous best about three years ago.

Weighted neutral grip pullup
BW x 5, 5
45 x 5
90 x 3
115 x 3
125 x 3 - PR

Max Ring muscle-ups then immediately to 100 double Unders. 2 sets, got 11 reps in a row on muscleups, big new best
Max Ring pushups then immediately to 100 double Unders. 2 sets, got 30 then 25 reps on pushups.

Was doing the double unders for 15-30 straight before I'd get caught up.

Just realized yesterday that I'm the strongest I've ever been and in the best shape(conditioning) I've ever been. pretty amped about that. I didn't think the two would happen at once. 270 x 3 on the axle and 405 x 15 on deads I'm feeling pretty good. Siked for the next few weeks.

Deload's over

alright,

Deloaded last week. lots of conditioning/whatever I felt like doing/not doing. No deads/pressing.

My blood pressure is up again. 10lbs of weight gain and it still goes up. Very frustrating. Don't know what this means for me. Think its dumb to try to keep my weight up but every time my weight goes up so does my strength.

10/25/2010 - switching to 3 days weights per week and some running/rowing/bodyweight shiz on off days hopefully keep my blood pressure down.

Big dynamic warmup - my flexibility has goes to poop.

Power Clean
135 x 5, 5
185 x 5
205 x 5
225 x 1
235 x 1
245 x 1
255 x miss - personal best is 265, not far off.

14" Box Squat - went too heavy too fast this low, knee started bugging had to cut it short. Rt. knee was coming in on the way up. Gotta keep my knees out.
135 x 5
225 x 5
275 x 3 - felt the knee on rep two. needed to stop rep 3. Knee is fine now. Need to remember good form and check the ego at the door.

10-9-8-7-6-5-4-3-2-1 of 155lb power clean, 24" box jump, toes to bar.
9:35. Conditioning feels solid.

10/17/2010

EVENTS!

Upper body stretches

Axle Clean Once and Press
35 x 5
85 x 5
125 x 5
175 x 3
215 x 2
245 x 1
265 x 1
270 x 3 - bang! on the way up and up

Dumbbell Clean and Press
60 x 5/side
110 x 1/side
140 x 1/side - PR on rt. (missed 150 again on the rt. but getting better)
160 x 1 on left - new PR here too. Good day.

Tire Flip
550 tire + steph sitting on the side x 5 - easy good intro back to tire.

Stone over bar
200lb to 58"
260 x 3 misses at 58" Pretty sure they all would have gone over if I had someone to hold the yoke in place. Not gonna beat myself up over this. Stones feeling strong.

Good day

10/13/2010

I forget what i did yesterday.

Oh ya, good day

Foam roll stretch blah blah

Deadlift
135 x 10, 10
225 x 5
275 x 5
335 x 5
375 x 2
405 x 1 belt and straps on
[B]405 x 15 - new best.[/B]

Yoke
360 x 25'
540 x 25'
640 x 25'
730 x 25'
[B]800 x 15'[/B] - not very far but big best here.

1/2 Cindy - 5 pullups / 10 pushups / 15 bodyweight squats, as many rounds as you can get in 10 minutes.

[B]15 rounds and five pullups[/B] - conditioning is getting better too

10/14/2010

Bench Press
95 x 10
135 x 10
185 x 5
205 x 5
225 x 3
245 x 3
265 x 3
[B]277.5 x 4[/B] - New Best, and yea I put more weight on one side then then other, thats how I roll son. Not the best set, didn't set up right, should have gotten more. Should have put the right weight on the bar too, na

Pullups
Didn't feel like going heavy. Ended up going for max reps [B]@45lbs. Got 20 reps.[/B]

Doom circuit - 60sec. on 30 sec. off - 3 rounds
Double Unders / Ring Bodysaw / Burpee + jump (had to touch the ceiling 2' above my normal reach) / Turkish Getup @60lbs

10/11/2010

Squats are terrible

Hip and shoulder mobility, dynamic warmup, foam roller

Axle Push Press
35 x 5
85 x 5
125 x 5
185 x 3
205 x 7
175 x 14 consistently getting better

Front Squat
95 x 3
135 x 3
185 x 3
205 x 3
225 x 3 - feels terrible. Been training this for months and I think its gotten worse. I may stop doing these for a while. Pulls a ton on my groin, feels bad on the knees

155lb squat clean. 1 rep first minute, 2 reps second minute, 3 reps third and so on until you can't finish prescribed reps in a minute

8 rounds and 5 reps into 9th round and donezo. I may just do squat workouts like this and drop traditional squat work for some time.

10/9/2010

oo oooh!

Stretching

Axle clean once and press
35 x 5
85 x 5
125 x 5
175 x 3
215 x 3
245 x 2
255 x 4 - getting betta!

Dumbbell Clean and Press
60 x 5
110 x 3/side
130 x 1/side
150 x 2 on left side. Missed the other side. Right is usually stronger dunno what happened.

Conditioninging
Rope Climb / box jump / sled drag / burpee with a pullup / shuttle run
40:20 interval 3 rounds.

Had a birthday party at the crib last night.

Highlights include chasing cows for about an hour and having pudding pack races.

10/5/2010

Pitch dark training! Brought some lights out tonight. Looking good out there. Cows were trying to break down the fence. Think they saw something tasty on the other side, or didn't like my music. Suck it cows, listen to Tech n9ne!

Alright.

Stretch the hips, hamstrings and groin

Deadlift - no straps/belt
135 x 10, 5
225 x 5
275 x 3
325 x 3
375 x 3
385 x 13 - Straps and belt next week @405, pretty pumped.

Farmer's Walk - gonna need more weight here.
105/hand x 50'
195/hand x 50'
245/hand x 50'
275/hand x 62' - first time farmers walking this year. Sure it will go up soon. Thought I'd be stronger but I won't be greedy here.

Butt Circuit 45sec. on 15 sec. rest 2 rounds total
40lb Wall Ball to 12' / Double Unders / Pistols / Plank with feet in rings / Lunge Split Jumps

Got about 20-25 wall balls /round. 50ish double unders/ pistols looking good 10-15 / Split jumps 40-45(these suck)

Called it here. Went inside and Got a new PR on mashed potatos.

10/4/85 - Birthday training!

Getting cold outside! Trained in the dark and the rain today. Pretty cool feeling being out there throuhg all that.

Well, didn't really feel like doing heavy snatches today, wasn't motivated. So I started with axle Push Press
125 x 5
175 x 2
195 x 7 - 10lbs and 1 rep up from last week.

Front Squat - deep. Think Ill just keep doing em deep and try and make small increases. Coming to terms with how bad my deep squatting is. I'll probably change my mind next week.
135 x 5
185 x 5
205 x 5 - Funny when you can press more then you can squat. What does this make me?

Crossfit Games 2010 event 1:
9 squat snatches @135 / 9 ring muscleups(full rom)
7 squat snatches @135 / 7 ring muscleups(full rom)
5 squat snatches @135 / 5 ring muscleups(full rom)

8:30 - Would have placed me 35th at this past year's games. What used to be a major weakness of mine(Squat Snatch) is getting much better. I think I can start prioritizing my press again for strongman.

Ate as my food as I could at my birthday dinner (steak and potatoes) and topped the scale at a planet deorbitizing (not sure what I meant here) 186lbs. Damn I'm huge.

Oh, and I got a $125 gift certificate to grasslandbeef.com for my birthday so you guys can feel free to be jealous.

10/1/2010 events

wam bam ham sandwich

Good day today. Trained with one of my classmates at school Dave. Loaded his first atlas stone congrats!

Foam roll, chest + lat static stretches

Axle one clean and jerk
35 x 5
85 x 5
125 x 3
175 x 3
205 x 3
225 x 2
235 x 7 - Big PR - really surprised how fast my axle press came back. That's a new best for sure.

1h Dumbbell clean and press
65 x 5/side
115 x 5/side
135 x 3right, 4 left - new PR but i think i was better at this in the past. Looking forward to some big new bests in the future.

Yoke Squat - I hate squats - 12" pick in case I decide to do NJ strongest man.
180 x 5
270 x 5
360 x 5
450 x 3
540 x 1 - no idea how good this is.

Stones to 47" to yoke
260 x 1 - warmup
260 x 10 - can't believe how fast my strength is coming back

9/29/10

Twin Brother Darkness! Morning weight is 180, pretty happy with that.

Foam roll upper and thoracic mobility

Bench Press
45 x 10
95 x 10
135 x 5
165 x 3
185 x 3
205 x 3
225 x 1
225 x 15 - PR + 1 - new best Riding solo tonight so no spot. Felt like I had 1 maybe 2 more in the tank but called it after the new best. Actually really pumped with this. Haven't gotten a bench PR in about 3 years.

Weighted pullup
Bw x 5, 5
45 x 5
70 x 3
90 x 1
105 x 4
70 x 11 Both PRs

Stupid upper body circuit - chipper
1. 8 muscleups (full rom)
2. 30 double unders
3. 30 handstand pushups
4. 30 double unders
5. 30 pullups
6. 30 double unders
7. 30 ring pushups
8. 30 double unders
9. 30 knees to elbows
10. 30 double unders
11. 30 ring dips (had to do a muscleup to get up there, really a bitch)
12. 30 double unders
13. 30 ring recline rows
14. 30 double unders

17:50 - nothing was particularly hard or easy. My muscleups are definitely improving. Getting full range and almost got 8 in a row. Missed the 8th barely.

9/28/2010

Deadlifts!

I love to deadlift.

Foam rolling and thoracic mobility

Deadlift
135 x 15, 5
225 x 3
315 x 3
365 x 3
365 x 18 - no belts or straps. grip failed here. I'm such a baby. I'll belt up and use straps when I try 405 for reps in two weeks. I'd really like a 20 rep set with 405.

Yoke
180lbs x 50'
360 x 50'
540 x 50'
610 x 50'
660 x 50'
710 x 48' 1 drop - first time doing yoke since October of 2009' Really excited this seemed to have stayed the same. forgot how great yoke feels on your back!

Dumbass circuit 30 sec work 30 sec rest - 3 sets
Front squat rack reverse lunge @95lbs / shuttle run / Box Jumps / Pistols / Sled drag forward+reverse @150lbs - pistols are getting much much better. I don't think I'd bomb a WOD with pistols anymore.

I got my video from Hudson Valley up. Fun comp!

http://www.youtube.com/watch?v=-cJIQ3S6sRs

Training in the dark

9/27/2010

Foam roll + shoulder mobility

Squat Snatch
45 x 5, 5
95 x 5
115 x 5
135 x 3
155 x 3
165 x 1
175 x 3 - New PR but very sloppy. Technique is getting more consistent. Used to take me 5-10 tries to get this weight up. Got 3 on my first try.

Axle Push Press (no jerk)
85 x 5
125 x 5
165 x 5
185 x 6 - didn't expect these to be so tough. lots of work to do here. I'd like to get this close to my push jerk. Best on a regular bar is 225 x 7 about 3 years ago.

Death by Thrusters - not sure if thats what its called. The first minute you have to finish 1 repetition, the 2nd minute you have to complete 2 repetitions, 3rd minute 3 repetitions. If you can't finish the prescribed amount of repetitions in the given minute you're done

Used 135lbs and did 8 rounds + 3 thrusters in the ninth minute. Then Donezo. This was a horrible exercise. My hands are quivering and my left shoulder feels so swollen its going to fall off.

These days are getting shorter! Tonight it got dark halfway through the workout and we trained in the dark. Its a little unnerving to be trying heavy snatches in the dark. I recommend everyone try it!

9/24/2010 Last day of deloading

Last session of the week. Back to heavy stuff on monday. Very pumped for it!

met-con
burpee pullups x 10 / wall ball to 12'(40lbs) x 10 / 10 per leg lunges(40lb Med Ball shouldered) / 5 per leg pistols

4 rounds - 14:05

Static stretches for the quads and hips. Rt. Knee started bothering me halfway through, kind of babied that side and slowed down the reps and it felt much better toward the end. I'm supposed to feel better during a deload! Hopefully just a small road bump. Come to think of it I did kung fu knee punch my patella into a chair today accidentally. Could have started that problem...

Anti-loading

Still on a deload from the comp last weekend. Probably hit one more light training session later this week and rest till next montag.

9/22/2010

Ring Bodysaw 2 x 25 reps - fast becoming one of my favorite abdominal exercises.

Interval work 40seconds on, 20 seconds off, 3 rounds

Ring Pushups(chest to floor) / 55lb DB Overhead Swings / Kipping pullups / Double Unders
29-20-18 / 19-21-21 / 21-15-18/ 54-54-54

Fun circuit, pull ups put a little bit of stress on the back. Still not at 100% yet but getting there!

Loads dropped all day

Deloading this week. Tough comp. Kind of taking it a day at a time.

Foam roll/static stretch/shoulder mobs

Met-con
9 muscle ups (fullrom) 21 tire jumps(jump in and out = 1 rep) / 6 muscle ups 15 tire jumps / 3 muscle ups 9 tire jumps

4:29 - elbows were hurting a bit on the muscle up so i cut what i was planning on doing down a little. Nice quick workout

Blackburns 3 x 60 seconds various elbow positions.

Taking her easy this week. Super sore but nothing hurts. Deload is very much needed.

Hudson valley Strongman comp.

Alright, I just woke up from a two hour nap and feel like I'm on another planet right now.

Okie dokie, yesterday was the Hudson Valley show put on by Mr. Steve Engels. He always puts on an excellent show, this one was no exception.

I show up around 9:30 and head up to register and weigh in. The scale wavers as I step on, I've been eating a little bit more the past two weeks and my weight could be revolutionary. The numbers finally settle and I come in at a ground pounding 180lbs! (I was cheating a little bit because I had all my stuff stuffed in my pockets but I never thought I'd hit 180lbs without it...)

Well anyway its up from the meager 170-175 I've been so I won't complain.

First event max axle C+P: Haven't used the axle in about 10 months. Messed around with it once before the comp and I was rusty! so I wasn't especially pumped for this event. Anyway, after warmups I was feeling strong and opened at 240. Went up easy. 260 went up pretty easy too. I called for 280. The clean was easy but the press wasn't there. I won't even lie it wasn't that close. 2nd place here.

Second Event 18" silver dollar deadlift. I forgot what this event was called and kept calling it the quarterdeadlift. I'm pretty cool. Anyway my best 18" pull going into this was 575 so I had my doubts when everyone was saying, "yea I've pulled around 700lbs on rack pulls." I'm like uh oh I hope I get 600. I open at 550, easy. Then go 600, easy. Its a wessels rule lift so I only get one more lift. I'm feeling like a young stupid stallionaire so I just go for 700. Aaaaaaaand missed it. I actually got the whole thing off the ground and thought I might lock it at one point but NOPE. Pretty surprised at my strength here though. Atleast I didn't poop myself. Think I tied for 3rd.

Next was Conan's wheel. Not much to report here. I had to go first and conan's blows butt. I got 600lbs for 115'. Then everyone did better then me... Heh, well not everyone. I think I could have been better here thats all. 3rd.

Next was 2 kegs (230lbs each) run 25' with each one and load it over a yoke and then run over to 2 power stairs implements and get em up two steps (275, 300lbs 18") This one was fun. I went first again and was happy with my time. 33:23. Then two more people beat me, AG! I actually wasn't mad at all.

And Stones. Pretty much the same stones as last year' hudson valley comp. so I wasn't sure where I'd be. I thought my loading wouldn't be where it was last year. Whoa ho ho! Little did I know all those swissle swassle burpee bug rice cakes have improved my stone loading! Nothing especially impressive though. I loaded 4/5 stones. 230, 260, 275, 300 and missed on 330. Heights were 60", 54" 48"? and 46"? I don't know they were high and I couldn't see over some of them!

2nd overall. Lots of fun. 200lb class was very competitive and right up to the last event it was any man's win. I actually think the placement of our competitors was the same as their placement in the stones event, we were so close. Kudos to all the 200lb guys. Everyone really pushed each other.

Thanks to steve and everyone who helped with the show. There were just shy of a trillion competitors, but everything went smoothly. I was especially impressed by the 40, 50 and 60 year olds absolutely killing it here today. I was beat multiple times by 50 year old dudes. I met Travis Ortmayer's father too. Very motivational. Battle at the barn next?

yes sir

Short one today, Posture and Ab stuff then conditioning

Ring Bodysaw 2 x 20
Gray Cook Kneeling Chop 2 x 20/side @ 20lbs

12 minute AMRAP(as many rounds as possible)
15' rope climb x 3 / 15 burpee box jumps to 24" / 7 x 1h DB swings @75lbs

Finished 5 rounds. Was feeling pretty shot from a lot of consecutive tough days. Rest till saturday now.

yea buddy

First time training today @ home on solid ground ever... Felt great. Cement looks good. Really pumped for the upcoming fun!

Ok,
Shoulder and hip mobility

Squat Snatch
45 x 10
95 x 5
115 x 5
135 x 5
155 x 8 - Funny set, Mike's got a video. Grinded out 8 reps. On the last rep I walked forward and rammed the plates on one side against the door. I actually finished that rep.

Standing Press
95 x 8
115 x 5
145 x 3
165 x 6
135 x 13 - going up steadily here.

Back Squat
135 x 5
185 x 3
225 x 3
240 x 20 - felt terrible, took these a little deeper then normal.

Probably just some conditioning tomorrow then taking it easy till saturday.

rainy day

Did my last strongman session before Hudson Valley.

Axle continental clean and press. First time working heavy with an axle in over a year ago.
35 x 10
85 x 5, 5
125 x 3
155 x 1
175 x 1
195 x 1
215 x 1
235 x 1
255 x miss
250 x miss
245 x 1 - kind of funny, 245 went right up felt like a had more in the tank. Technique and confidence i guess isn't there yet. We'll see how next weekend goes. I'd love to get 260 up. 275 is my best
215 x 6 clean each rep.

Stone Mess - I don't have a platform up yet. It was rainy and all kinds of dirt and leaves were sticking to each stone. Needless to say it was a bit frustrating and not the best stone session.

I did a retarded medley of picking up my stones and trying to get them as high as possible like I was loading them.
200 x 1, 220 x 1, 240 x 1, 260 x 1, 280 x 1, 310 x 1 - weren't all quick in succession. We'll see how next Saturday goes!

In other news we finally put the cement in at the gym! It looks great and I'll finally be able to do all of my exercises on hard level ground. Sweet!

9/10/2010

Wayo, bench day. Wasn't in this workout mentally today, so i made it short

Bench
45 x 10
95 x 10
135 x 5
185 x 5
225 x 3
245 x 2
265 x 2
280 x 3 - should have gotten 4, it hit the rack on the way up. but excuses are like assholes...
245 x 9

Pullups
BW x 10
25lbs x 5
45lbs x 16

Sled Drags 30 seconds on 30 seconds off. Switched between forward and reverse drags w/200lbs. 10 sets.

Dumpy day. getting cement put in my gym tomorrow pumped as shit. I couldn't ask for a better place to train its nutso.

9/8/2010

Traino - in the wreckage !

18" rack pull
45 x 10
135 x 5
225 x 5
315 x 5
385 x 3
435 x 3
485 x 3
525 x 3 PR
550 x 2 PR Wanted 3 here, but I won't be too greedy.

Conans Walk w/yoke
180 x 25'
270 x 25'
360 x 25'
450 x 25'
500 x pick
500lb x 97' - gave myself 60seconds to go as far as i could. Got most of the distance in the first 10-15 seconds. Mike's got a video.

Plank Around the world x 100 reps


145 x 8 squat snatch from the other day and
Rack pulling from the other day 575 x 1 sloppy rep.

erg

ok, met-con day

20 minute AMRAP (as many rounds as possible)

30 x ring pushups / 30 x 24" box jumps / 30 x ring recline rows / 30 x 55lb 1-hand american swings

Did 4 rounds, 30 pushups, rows, and jumps, and 1 swing

Jumps and swings were unbroken, pushups and rows were a bitch. i think i i ever better at the pushups and rows the box jumps and swings would have been more of a bitch though heh.

9/6/2010 Labor Day training

Foam roll and shoulder mobility

Squat Snatch
95 x 5
115 x5
135 x 2
145 x 8 - getting better

Standing Strict Press
45 x 10
95 x 5, 5
115 x 5
145 x 2
165 x 2
185 x 1
145 x 8

Death by Overhead Squat(115lbs) In the first minute perform 1 squat, 2nd minute perform 2 squats, 3rd minute do 3 squats....

Failed in the twelfth minute.

Lifting weights

Ok, today was so, so. hamstring definitely holding me back from some of the events. However, had a great turnout today. Trained with Joe, Matt, Matt, Mike, and steph. Did some events and stupid conditioning.

Axle Clean and Press - was super pumped for this. had to cut it because it was bothering my hamstring.
85 x 5
125 x 3
175 x 3
195 x 1 - stopped, hamstring was pulling bad. bleh.

Power Stair to 21" tire
100 x 5
145 x 5
190 x 5
225 x 5
250 x 5
275 x 2
300 x 1
325 x 1
335 x 1 - not bad, I was terrible last week.

Sand bag Work
160 to 60"
205 to 60"
250ish to 48" couple misses in there too, this was the meat and potatos

50 double unders
180lb yoke zerchr carry x 150'
25 burpees
180lb zercher carry x 150'
25 x 24" box jumps
150lb reverse drag x 150'
25 burpees
150lb reverse drag x 150'
25 box jumps

7:40 - was tired, wasn't too tough. Getting the shed cemented and doing stones next week. Thanks everyone for coming out and helping me move everything!

A bit worried

Tweaked my hamstring a bit yesterday and was feeling it a little bit on bodyweight squats today. Only a bit troublesome, but bothers me enough to be worried about my training for the next few weeks. Oh well, be smart Dan.

Shoulder dislocates + thoracic mobility

Bench Press
45 x 5
95 x 5
135 x 5
185 x 3
205 x 3
225 x 3
245 x 1
265 x 1
270 x 5
240 x 10 - Getting better here. Best back when benching was more important(college 3 years ago) was 275 x 7 - getting back

Weighted pullup
BW x 3
45lbs x 3
70 x 3
90 x 6 - New PR - only did one set since I did ninety billion pullups last week and blew my elbows into oblivion.

Met-con
5 rope climbs @ 15ft. / 21 ring dips / 50 bodyweight squats - 3 rounds for time.
8:40

Strength is coming along slowly and steadily, pretty happy with that. Adding in the strongman stuff is definitely taking a toll on my body. More tired throughout the day and more lethargic going into workouts. I am hitting some decent numbers coming back and happy with the progress so thats good. Hudson Valley strongman is September 18th and I've gotta be ready! the events are:

Max Axle clean and press
Conan's wheel 650lbs for distance
Max 18" deadlift - last man standing wins starts at 450lbs
Medley of: 250lb keg walk and load, 250lb keg walk and load, 275lb power stair, 300lb power stair
Stones 240, 275, 310 330 360 I think all different heights.


Conditioning is still very good. Taking tomorrow off and having an awesome event/metcon day saturday with some friends. Pretty pumped. oh ya, my gym's getting some concrete flooring not this saturday but next. I'll get some photos up once its all put together.

9/1/2010

ahhhh september has brought in nice relaxing cool weather!

SIKE

Training today in 9,000degrees

18" Rack Deadlifts
135 x 10
225 x 5
315 x 3
405 x 1 -belt on
475 x 1
525 x 1 - not tough but my back wasn't feeling good, decided to try a rep set at 475
475 x 3 - didn't feel good either, wasn't too heavy but my back wasn't feeling it. Too close to last deadlifting day. Back was not up to the task today

Deadlift - no belt or straps.
135 x 5
225 x 2
295 x 2
345 x 2
375 x 2
395 x 10 - grip gave out here. I'm glad I tired myself out with the rack pulls before I did this. Should have completely dropped the rack stuff from my training today. Oh well.

Conans Yoke Walks
180 x 50'
270 x 50'
360 x 50'
430 x 50'
500 x 50' - 2 drops, mostly because im walking on super uneven ground. Stepped in a hole at one point, awesome. I really need to move out onto some pavement.

Barbell Walking Lunge
135 x 3/leg
185 x 3/leg
225 x 10/leg - felt my right hamstring tighten up at rep # 20. Otherwise felt strong.

8/30/2010 training

Felt like doo doo today. Hit some decent numbers despite this.

Shoulder and hip mobility

Squat Snatch
95 x 5, 5
115 x 5
135 x 2
135 x 10

Felt nice and easy, PR here. Could have gotten some more but was being a baby.

Push Jerk from rack
95 x 5
135 x 5
185 x 3
205 x 2
225 x 2
215 x 6

Didn't feel good. technique wasn't there, strength was missing. Last couple weeks have been ridiculous training wise. Need to take it easy next few weeks. Do what I need to do and go.

Back Squat
135 x 5
185 x 5
205 x 5
225 x 30 - Don't ask me why I did so many. Trying the wendler 5-3-1 program. I've done 20 reppers with 225 in the past. Really wanted to beat 20. Mission accomplished.

Partner Leg throws x 25, 15
Side Bridge 1 x 60sec./side

8/28/2010 training

Awesome one today.

I've got my stone farm growing. 220, 240, 260, 280 and 310.
450 and 550 tire (need some heavier ones)
3 kegs (filling them up with cement and sand)
Sled
Farmer's handles
Yoke (If I ever get it back from Rob)
Bumper plates/barbells
Squat rack
Bench Press
Adjustable Dumbbells
Cable Tower
All types of jump stretch bands
emus, cows, sheep, turkeys, peacocks etc.
Getting the floor cemented next wednesday, looks great.

Training

18" Deadlift
45 x 10
135 x 10
225 x 5
315 x 3
405 x 1
475 x 1
525 x 1
575 x 1 (belt and straps)

Deadlift from floor
135 x 5
225 x 3
295 x 2
345 x 2
375 x 11 (wanted a bunch more, really shot from the 18")

Barbell Walking Lunge
95 x 4/leg
135 x 3/leg
185 x 15/leg

Met-con:
25/20/15/10/5 reps of - Pistols / Box Jump (26") / Medball Thruster (40lb)

12:00 - wasn't really cooking here. Happy with today's training though. Looking forward to some heavier deads in the future though.

8/26/2010 again

Feels like deja vu writing this.

ya I went back for more punishment in the afternoon. Must have been confused.

Bench - sucked today!
95 x 5
135 x 5
155 x 3
175 x 3
195 x 3
215 x 1
235 x 1
255 x 1 - weights felt heavy today. I wanted 270 x 5-6 and knew it wasn't happening. better off bagging it and saving it for later! Overhead squats suck!

Since I did so badly on the bench, probably because my shoulders were shot from the overhead squat I decided to do an exercise that didn't tax my shoulders very much.
Standing Military press - perfect.
95 x 5
115 x 5
125 x 14 - New best, actually kind of happy with that considering my shoulders were a heaping mess

Gray Cook chop 2 x 20/side
Ring Body Saw 3 x 10-20. These are awesome

Incline Bench Y's L's and T's - keep dem shulderz healthy.

Looking at the bold writing in this post makes me realize I only did one important thing in the gym today, awesome! Usually do pullups today but Joe promised me pullup mega death tomorrow so I'll withhold.

Welcome to the Jungle!

Trained in Joe's labrynth gym today with Matt and Joe. Joe loves pullups so we did eleventy trillion pullups today. Here's the crazy setup

Standard kipping/butterfly pullup x max reps
rest 30-40 sec.
Standard chinup
rest 30-40 sec.
neutral grip pullup
rest 30-40 sec.
softball grip pullup
rest 30-40 sec.
Wood Rock climbing grip pullups
rest 30-40 sec.
2 finger ring pullups
rest 30-40 sec.
upside down wood rock climbing pullup - these were stupid hard x max reps
rest 30-40 sec.
Recline rows x max reps

Two sets of this. First set I got 60 kipping pullups. New best here. Technique was not the best but if i pulled any higher I would have scraped my face off on the ceiling, I guess I'm just not that hardcore. Second set I got 48. Don't even ask me how many i did on the other types of pullups. I blacked out after the first set. Joe did 75(ya this guy's a nut) pullups first set and matt, 36. Vids up on youtuber. Curious to see what i can do next week.



BB complex
8 snatches
8 cleans
8 rows
8 shrugs
100lbs x 2 sets

After this we went outside and threw a giant weight attached to a ring around for a bit. great fun.

8/26/2010

Well, went back to the good old Annex for some nostalgic training today. Mickey agreed to a nice rounds of overhead squats and runnings, always a fine time

Overhead squat (95lbs) x 15 / run 400m
4 rounds for time

I got 8:25, Mickey got 8:35. We were moving, I was pretty happy with my squatting considering Im usually terrible at them. I wasn't happy with my running, Need to improve here. The run was uphil and downhill though.

8/25/10 training

Well hello there my good friend blogger.

This week is turning out to be an absolute schmorgasport (terrible spelling) of training. What am I doing!

I went to Chris Weaver's place to train. Any by his "place" I mean the back of a paint/hardware store that a friend of his lets him use to train strongman. Very high tech training headquarters. Trained today with Chris and Rob. Both are getting really strong, starting to feel a bit like I haven't been working hard enough. I guess that's what happens when you trade heavy dead lifts for swissle swassles for months.

Axle Cleans (continental)
125 x 5
175 x 3
195 x 1
215 x 1
235 x 1
255 x 1 - all pretty easy, just need to be able to press this afterwards

Keg carry and load (285 and 240lb to 47")/ Power Stairs catastrophe (215 lb load to 22")
2 sets - kegs are easy, i think I can improve here still. Power stair is terrible. I'm short, I can't get this thing airborn. 22inches is stupid. I have a video, its pretty bad.

Stones
240 to 47"
280 to 47"
310 to 43"
340 x couple misses, couldn't lap it today but close

Not bad considering i haven't done this in ages.

I loaded the 240 280 and 310 stones into my car too, probably easier then when I was trying to get them onto the platform.

I forgot how great strongman makes your back feel. I feel excellent!

8/24/2010 training

Training to be bigundstrong!

Well, I'm going to try and do mostly strongman stuff with a slew of crossfit fn thrown in for good order. Lets see how this will work!

Foam roll wamup

Squat Snatches - was really sucking at these today for some reason. bagged it after a few terrible sets
95 x 5, 5
115 x 5
135 x 2
165 x miss, 1, miss - looking horrible! Didn't feel heavy though
135 x 5 with a few misses. Must have forgotten to bring my inner ear to the gym today(sorry bad medical joke - inner ear = balance center for your body, Im stupid)

Push Jerk
135 x 5
185 x 3
205 x 1
225 x 1
255 x 1 - felt a tad heavy and awkward, not used to heavier sets but I will be soon!
205 x 9 - Im the man. Wanted 10 but getting stronger here none the less.

Met-con - "Mary"
20 minutes AMRAP
5 handstand pushups / 10 pistols / 15 pullups

12 rounds and 3 pullups shy of 13.

Did the pistols standing on a box because I have horrible form and can't keep my leg out straight yet!

Been eating more carbs lately (pasta) to gain a bit of weight for strongman. I have historically always gotten stronger when eating more carbs, however the pasta is giving me terrible gas, making me super sleepy (even during my workouts) but I felt like I could keep doing that Mary workout for a lot longer then 20 minutes. Maybe I wasn't pushing hard enough? Maybe its the wonder pasta? Who knows?

Son of a bitch

Alright so i couldn't hold back anymore.

I'm going to compete in Hudson Valley Strongman comp. September 18th. I'm looking to qualify for nationals and compete in Nationals in Reno Nevada on November 12th and 13th. Okie doke. now I have to figure out how to do this...

Mike this is your house warming gift. Its sitting in Mrs. Oliva's garage.

8/21/2010 trainING

Rosie, our team mascot. Me trying to feed her an animal cracker with my mouth.

Aight.

Went to Morristown track today to train with Joe Adamo, Steph and Matt Hunt. Did some stupid conditioning all in all went well.

135lb Overhead Squat x 10
20 burpees
200meter run
25 ring dips

3 rounds - 14:25 - Joe had a badass time of 13:00ish. I've got to get him to compete to whoop some ass. Matt and Steph both whooped ass.

Long week. Looking forward to another tough week starting montag.

8/20/2010 trainin

Good day, training @ steve's place

Foam Roll

Deadlift
95 x 5, 5
135 x 5, 5
225 x 5, 2
315 x 3
335 x 2
355 x 22 - think Steve got 355 x 15 but he had a bunch left in the tank.

Barbell Walking Lunge
95 x 4/leg
135 x 4/leg
185 x 4/leg
225 x 6/leg

Met-con
"Nate" - 2 Muscle-ups, 4 handstand pushups, 8 x 70lb Kb Overhead Swings
20 Min. AMRAP - as many rounds as possible
18 rounds and 2 muscleups - Not bad, first time doing this. Pretty pumped with my deadlifting. Looking forward to a lot of future progress. Didn't think I was going to fair as well as I did. Steve got a strong 13 with banged up shoulders. Strong training day.

Hiyoooo

Great training day at Steve's was planning on some deadlifting and Lunges but got some surprise metcon work instead, I'll do the deads and lunges fritag.

Anyway.

1:30pm

Foam rolling + warmup on the met-con exercises

7 squat Cleans @155lbs
10 Walking Lunges with a 45lb plate held overhead
7 burpees
10 Walking Lunges with a 45lb plate held overhead

AMRAP(as many rounds as possible) in 20 minutes.

I got 7 rounds and 1 squat clean - 20 minutes is a long time to be moving

5:00pm Steve and I were getting pumped up by the kids training and decided to hit another skill oriented met-con

1:00 - 15-20ft rope climb(dunno how high it is)
1:00 - rest
1:00 - Rope Double Unders
1:00 - rest

4 rounds.
On the rope climbs I did 3,5,5,4 - first set I messed up the workout time.
Double Unders were 90, 75, 90, 90 I think

Good day. I love this shit. Can't wait for friday.

8/17/2010 training

Okie dokie

Shoulder dislocated shoulder and t-spine foam roll

Bench Press
45 x 5
95 x 10
135 x 5
185 x 3
205 x 3
225 x 1
245 x 1
265 x 1
275 x 4 - previous best is 275 x 7 - back when benching was the most important thing in my life. Not bad
245 x 8

Rope Climbs 2 x 2-3 times up and down in a row

Standing strict press
95 x 5, 5
115 x 2
140 x 2
165 x 3
165 x 4
New best but my shoulders are shot from push jerks yesterday. glad I atleast walked away with this. Ending up tweaking my shoulder just a touch

Ring Body saw 3 x 10
Incline DB Y's 3 x 10

Steve's club and deadlifts tomorrow...

8/16/2010

Training! Trained at about 1:30pm at steve's gym.

Foam Roll

Squat Snatch
95 x 5
95 x 2
115 x 2
135 x 2
155 x 1
175 x 1 thought I might max, reps felt light but after this rep I decided against it
155 x 5 - EZ felt great

Push Jerk from rack
135 x 5
175 x 3
195 x 10 - wanted more but this ain't bad

Met-con - 10-9-8-7-6-5-4-3-2-1 of pullups / 155lb power cleans
9:44 - steve and jesse crushed my time with 8:13 and 8:17. I've got to get better!

PM training - went and did my front squats later while Mike trained.

Front Squat:
95 x 5
135 x 5
165 x 5
190 x 3
220 x 20 - tough but strong. Definitely improving here.

Tried to do some front lever work and my shoulder was like NOPE! another day down. Getting stronger. Bench, Press and rope climbs tomorrow.

8/13/2010 PM training

Another double today.

Barbell Strict Press:
95 x 5, 5, 5
115 x 15
125 x 12(all the weight I had)

Shoulders Pretty shot from a billion dips and thrusters this morning

Barbell Walking Lunge
95 x 5
115 x 5
125 x 15/leg - all the weight I had, pretty easy

Met-con - "annie"
50, 40, 30, 20, 10 double unders and situps
6:25 - no idea how someone did 5 min. Must have been blazing fast on the situps or used shit form. My double unders and situps were unbroken

Steve's Club / Crossfit Tribe

I forgot to post about this. The other day I went over to Steve Liberati's place in Pennsauken NJ. He runs a crossfit gym over there and a not for profit program helping kids from Camden through fitness and community.

The kids training when I got there were having a blast. I think they were doing deadlifts, pushups and sprints that day, training like monsters. Anyway, check the website out.

http://stevesclub.typepad.com/

Steve also sells a high quality trail mix called Paleo kits. Basically jerky nuts and berries all packaged together. tastes awesome. The procedes help fund steve's club. You can check them out and purchase them here.

http://www.stevesoriginal.com/

Also did half of the adambrown WOD from the main site the other day and was just going through the motions with it. Felt terrible, posting how I did isn't even worth it...

Rhode Island training

8/13/2010

heyooooooo!

I'm in rhode island at a friend's beach house. The weather is great and I'm a nut because I brought rings, a jump rope, a barbell and 100lbs of weights on the trip.

Anyway....

AM: Ring Muscle up skill work. Couple sets of 3, working on speed and technique

10 Barbell thrusters @ 95lbs / 10 ring dips - 10 rounds for time.

15:25 - Mikko Salo did 9:55 but did ring pushups instead of dips. I did Cindy earlier in the week so wanted to add in dips instead. Shoulders were about to blow off my arms.

Double Deuce!

Double session today. Three weeks off from PT school, gonna try and hit it hard while I have time.

8/10/2010

AM: "Cindy" - first timer here. I'm pretty terrible at the squats and pushups. Very humbling workout

22 rounds + 5 pullups + 10 pushups - gotta bring this up! These extra workouts each week will be focusing on weaknesses

PM: - Crossfit WOD

Monday 100809

"SQT"

Three rounds for time of:
95 pound Ground to overhead, 10 reps
200 yard Shuttle sprint, 50 yards there and back twice

Dave Lipson 2:57, Rob Orlando 2:58, Eric Magee 3:07, Chris Spealler 3:19, Jason Leydon 3:32, Denise Thomas 3:35 (65lbs), James Hobart 3:48, Peter Egyed 3:50, Kristan Clever 5:27 (95lbs), Rebecca Voigt 5:40 (95lbs). Post times to comments.

thought I was going faster. Finished in 4:12. Pretty disappointed with my work today but I was grinding! I've got some work to do fo sho

Monday August 9th, get strong!

Had a stupid fun weekend at lake George. Lots of canoeing, beers, cliff jumping, beers, swimming and beers. Very paleo diet friendly weekend. I have some great friends and family. They made it a great weekend. Still trying to recover from this past weekend.... Good day nonetheless!

Foam/baseball roll
Hips/quad/piriformis stretches
Shoulder dislocates

Power Snatches
95 x 5
115 x 5
135 x 3
155 x 1
165 x 1

Squat Snatch
95 x 5
120 x 5
145 x 5 - had a few sloppy ones here, but getting better regardless.

Power Clean
135 x 5
165 x 3
185 x 2
205 x 5 - getting better I guess, I have terrible strength from the floor. Always much stronger from a hang. I need to address this!

Push Jerk
135 x 5
165 x 3
185 x 2
205 x 2
225 x 5

Front Squat
145 x 3
185 x 3
195 x 20

Ring front lever work 4-5 sets

Good day.

8/5/2010

wooo. Early training session today. Really not used to it. Felt a bit weaker then general but hit my strength goal for the day

Foam/baseball roll
Hip/quad/piriformis stretches

Deadlift
135 x 5, 5
225 x 5, 3, 1
275 x 3
295 x 1
325 x 1
345 x 1
265 x 1
385 x 1
405 x 5 thought I may have more in me but not at this hour.

Barbell Walking Lunge
45 x 8/leg
135 x 8/leg
165 x 8/leg
185 x 8/leg - had more in me, I'll be going pretty heavy the next few weeks

Clean/Thruster technique
Chest to bar technique

planned on doing 135lb clean thruster x 5 and 10 chest to bar pullups 5 rounds. Felt pretty terrible, had exams all week, early training day, hard training on tuesday. Basically I was being a bitch and looking for excuses. honestly I know I would have been disappointed with my time (which is horse shit because if i really wanted it I would have done it) but I'm gonna rest, recoop and hit it hard tomorrow. by the way im going to lake george today for some island camping! and won't be back till monday so you won't get any new posts. You greedy people you.

PEACE!

New Post!

Training 8/4/2010

Foam roll upper body
Shoulder dislocates

Bench Press
95 x 5
115 x 3
135 x 3
155 x 3
185 x 3
205 x 1
225 x 1
245 x 1
265 x 5
225 x 12

Weighted pullup
BW x 6
25 x 5
45 x 3
55 x 3
65 x 3
70 x 6
85 x 6
60 x 12
75 x 12

Once again, went a little light on the 4-6 reppers

Standing Press (military)
45 x 6
96 x 6
115 x 6
135 x 6
155 x 5
135 x 10 - First time really ever doing these. I'd like to get these over 225 in the future.

Wow, great day

Track day.

Arm swing skips
A skips 2 x
B Skips 2 x
75 meter build up runs 4x

Cone shuffling and change of direction drills 4x

WOD: from crossfit website

Saturday 100731

6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Graham Holmberg 21:10, Kristan Clever 22:18, Rebecca Voigt 25:38, Elyse Umeda 27:00, Josh Everett 29:06. Post time to comments.

Finished in 21:02! Really happy with this time, I actually missed touching the bar above me for 8 of the burpee reps and didn't redo them. Not because I didn't jump high enough but because I didn't reach directly above me. Would have taken another 30 seconds there. Also did this at a track, so the running was faster I guess. Graham won this past crossfit games so I'm pumped my times are right up there with his.

8/2/2010 training

Good day

Foam/baseball roll

3 x 1-5 box jumps
3 x 3/leg 1leg box jump

Split Snatch
95 x 5
135 x 3
155 x 1
165 x miss - terrible

Squat Snatch
95 x 5
115 x 5
135 x 5 - not very tough, technique here.

Power Clean from floor / Push Jerrk out of rack
135 x 5 / 135 x 5
165 x 3 / 165 x 3
185 x 3 / 185 x 3
205 x 3 / 205 x 3
225 x 3 / 225 x 3 - Power cleans from floor sucked bad, terrible form, all my power strength has gone once I started doing squat cleans/snatches
235 push jerk x 3 - strength here is coming back. One of the first times doing these in quite a bit

Front Squat - set up a med ball to make sure I get the distance
135 x 5
165 x 5
185 x 20 - Not hard, could have pushed harder. Trying wendler's 5-3-1 and think I started a bit light, oh well. I could work on my high rep squats

Body Saw - ft in rings
4 x 10 - maybe the most difficult abdominal exercise I've tried.

Had 3 exams today. Three more till thursday and I'm a free bird, doing some lake camping in upstate new york. Tomorrow I'll be smothered in cadavers all day.

7/31/2010 training

Aight, great day, short session, nice weather

Shoulders dislocates/upper body foam rolling

Weighted Pullups / Weighted dips (working on hitting a deep full hang and coming out of it quickly)
BW x 6, 6 / Bw x 6, 6
25 x 4 / 25 x 4
45 x 4 / 45 x 4
55 x 4 / 70 x 4
65 x 6 / 90 x 6 - first work sets
70 x 6 / 110 x 6
65 x 10 / 90 x 12
55 x 12 / 100 x 12 - I was shooting for 2 heavy sets between 4-6 reps and 2 sets between 8-12 reps. Went too light on the pullups on the heavy sets. Higher rep dips turned out to be easier then I thought. Big improvement over last week.

7/30/2010

Track training.

think I'm slowly getting better at this. It seems that most crossfitters don't do a ton of track work. I love it, and hate it...

Skipping warmup
A skip
B skip
Fall starts

4 cone suicides - 4 sets - 2/side

4 x repeat 400s. 30 sec. rest between sets.
1:15
1:17
1:25
1:15
Third set sucked, I really could have pushed harder here. I want to be able to run 1:15 laps during WODs. That's all!

blew a casket today

7/29/2010 training

Went into today's workout tired.

Foam/baseball roll
Hip/quad/priformis static stretches

Deadlifts
135 x 5, 5
225 x 3, 3
275 x 3
305 x 1
345 x 1
375 x 1
405 x 3 - slowly getting back into deadlifting, no belt

Overhead Lunge - last few reps tweaked my back, going a little heavy on these
45 x 8/leg
95 x 8/leg
135 x 6/leg
185 x 6/leg
200 x 3/leg Big new PR technique here not bad, I have a video Mike took, I'll get it up later

Here's where it got sticky...

WOD - mountain sectional
6 squat cleans @135
9 Chest to bar pullups
12 box jumps 24"
AMRAP in 10 minutes. I did three in 3:30, and felt my throat tighten up... never happened before. Struggled through another round and quit. Never had that feeling before. Hopefully it never happens again. I think its just a sign I was pushing a little too hard this week. The winner at that sectional did just over 6 rounds. next time I hit this WOD I'm going to kill that.

7/28/2010 training!

Heyoo.

Trained today on about 2 and a half hours sleep. Spent last night in the emergency room. Don't worry, everyone's ok. Took about a 45 minute nap today at the library, drooled all over the desk. Had about a half cup of coffee, was just enough to get me moving.

Shoulder dislocates - maybe 20-30 reps
Foam roll thoracic mobs

Bench Press / Rope climbs - rope is 15' up, started every rep with my butt on the ground. No legs on all sets but last 2 when practicing my technique
45 x 5
95 x 10
135 x 5
135 x 3
185 x 3
205 x 3
200 x 10 / 2 reps rope climb up and down
210 x 10 / 2 reps
220 x 8 / 2 reps
230 x 8 / 2 reps
240 x 6 / 2 reps w/feet
250 x 6 / 3 reps with feet

Surprised with the benching since I didn't sleep last night, weights are going up, pretty pumped. Monday's workout sucked I wonder why. The past two days have been great. I think it may have been the drinking and partying saturday night. But I do fear that if I'm not dancing like a madman at the bar, no one else is out there picking up the slack.

Oh ya, Mike push jerked 200lbs the other day, pretty awesome.

Progress Pictures + 7/27/2010 training

Here are a couple progress pictures, Been training since I was about 14, weights started at 16. Not training for size, I've been impressed with what crossfit has been doing for my body. My diet plays an equal role though.









Training!
Good day today. I needed it badly from such a terrible workout yesterday.

Turkish Gets
45lbs x 3/side
75 x 5/side - PR both sides
95 x 2 Left (almost 3) x 3 Right both PRs

Complicated WOD -here's a video if you are too confused - http://www.youtube.com/watch?v=Lo5hnONjRSs
Basically I did 10 rounds of 155lb Clean and Jerks
First round 1 rep, second round 2 reps, etc up to 10 reps.
Between each round of clean and jerk I did a "cindy" which is 15 bodyweight squats, 10 pushups, and 5 pullups

Finished in 17:55 - Khalipa did it mid 14's and spealler in the 12s. This was TOUGH. Only thing that didn;t feel too tough were the pullups. I need to get better at conditioning with barbells, as well as bodyweight stuff..... Damn where don't I need improvement?

Happy with this. Definitely need to get better though. This just exposes a weakness to work on.

TERRIBLE DAY!

Absolute dump day - felt horrible, felt really weak and my back started acting up, chalk this up to a victory... NOT!

Foam/baseball roll

Box Jumps 2 x 5
1 leg box jumps 2 x 5/side

Squat Snatch
95 x 1
135 x 1
165 x 1
185 x miss, miss, miss, miss, miss - just felt bad

Power Clean
135 x 3
185 x 1
205 x 1
225 x 1, 1 dumpy lifts

Push Jerks from rack
135 x 1
165 x 1
185 x 1
205 x 1
225 x 1 - technique work

Front squats
135 x 3
185 x 3
205 x 3 - back started acting up.

Horrible day, hopefully today I'm feeling like an animal to make up for this shit!

Missed yesterday's post

ok 7/25/2010

Easy day - shoulder and upper back mobility

Weighted Dips / Weighted pullups
BW x 12 / BW x 12
25 x 12 / 25 x 12
45 x 12 / 35 x 12
70 x 10 / 45 x 10
90 x 7 / 55 x 10
90 x 8 / 65 x 8
90 x 7 / 70 x 8

AHHH!! IM IN A HURRY

7/23/2010
Skips A, B, arm swings
Acceleration starts 3 x 50m

Lateral deceleration drill 5 x 10sec. 10 sec. rest
Shuffle change of direction on command 3 x 10 switches

WOD - Helen
400m run, 21 - 55lb swings, 12 pullups (i used rings)
3 rounds
8:18 - wanted faster but this wasn't bad. I need to get my running faster. Swings were ez. My last set of pullups was 6, 3, 3. Regular pullups would definitely be easier. not bad but not where I need to be!

Well I guess I forgot yesterday's training

7/21/2010

Upper body foam roll and shoulder dislocates

MB Punch pass 2 x 5/side
MB Soccer throw 2 x 4/side

Bench Press / 1 hand pullup
45 x 5
95 x 5
135 x3, 3
185 x 3, 3
190 x 10 / Green band 1h pullup x 5/side
200 x 10 / purple band pullup x 4/side
210 x 8 / 2 red minis x 3/side
220 x 8 / 1 mini x 1/side
230 x 6 / 1 green x 5/side
240 x 6 / 1 purple x 3/side

Ring Front lever work 3 sets - uneventful day, was tired, 1h pullup is getting much better though

7/22/2010

Foam/baseball roll
Static Stretch
Glute Activation

Deadlifts
135 x 3,3
225 x 5
275 x 3, 1
295 x 1
315 x 1
335 x 1
345 x 1
365 x 1
385 x 1
405 x 1 - Haven't tried pulling heavy in a long time, called it here. Not feeling especially strong/want to make sure my back holds up

Overhead Barbell Walking Lunges
45 x 5/side
95 x 5/side
135 x 10/leg
165 x 10 on left, 9 on right - very difficult. Getting stronger here though, feels great!

Crossfit games 2010 WOD
4 ring handstand pushups / 3 barbell power cleans @ 205
7 rounds for time.

5:53 - missed a few cleans, could have gone faster on the cleans

Although I wanted to try this event because I knew I'd be strong at this I don't think I hit my true potential. All pushups were unbroken, the cleans weren't very pretty. technique needs to improve when I'm tired! The winner at the games for this event was Spealer with 4:27. I've got my work cut out! Pretty pumped with my progress though. I'm getting better all the time...

Goals by sectionals next year:
Be able to deadlift 500lbs consistently - old best is 535 but I feel like my deadlift strength goes quickly if I'm not hammering it.
Push Jerk 300lbs consistently, Thats my best but its not consistent
Snatch 250lbs - best is 190, Im a bit far off for this one
Front Squat 365 x 1, back squat 405 x 1 - all clean and deep - there was a time when my back squat was there.
Squat Clean 315 - I suck at squat cleans right now, I've hang cleaned 295 in the past.

Those are my strength goals, I definitely need to get my conditioning up but my goals will come in time there... I want to figure out what times I need to get for certain WODs to put me as a top scorer in my section and region.

I've got some terribly upsetting news...

Lindsey Lohan is going to jail for 22 days!

Ahhhhh!!

Training 7/20/2010
Foam/baseball roll
Snatch Warmup

Barbell Getups
45 x 3/side
95 x 3 on rt. side 95 x 1 on left - Big Prs on both hands
115 x 1 right, 105 x 1 left
125 x miss on right. Hardest part is when the barbell starts to swirl mid set.

WOD - 2009 crossfit games final event, the chipper.

15 cleans @ 155lbs - did it unbroken, ez
30 toes to bar - 20, 5, 5
30 24" box jumps - unbroken, ez
30 double unders - unbroken, ez
15 thrusters @ 135 - 10, 5 -easier then I thought they'd be
30 chest to bar pullups - 10, 8, 7, 5 - getting tough
30 burpees - 15, 10, 5 - here is when I started pooping out, extremely tough
300' 45lb plate walking overhead lunges - dropped the plate 4 times to rest, pretty pathetic, took a ton of time here. Definitely my weakest link, whole body was dead tired. Lost a lot here, I could have done better if I was mentally tougher.

14:38

I actually took the event from a different website, the original chipper had 15 muscle ups and 30 push jerks with 40lb DBs. Top finisher was in 19:46 AFTER the rest of the events. I'm going to do the chipper in its entirety next week...

No more being a baby, need to be tougher at the end.