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.
Tuesday, November 30, 2010
Saturday, November 27, 2010
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.
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.
Wednesday, November 24, 2010
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!
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!
Monday, November 22, 2010
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.
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.
Thursday, November 18, 2010
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.
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.
Saturday, November 13, 2010
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.
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
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
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