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.
Thursday, November 18, 2010
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
Friday, November 12, 2010
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
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
Tuesday, November 9, 2010
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.
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.
Saturday, November 6, 2010
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.
11/5/2010 - 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.
Monday, November 1, 2010
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.
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.
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