Back Squat
1 x 10 @ 135
1 x 5 @ 185
1 x 5 @ 225
1 x 5 @ 225
1 x 3 @ 245
One-leg Leg Press
3 x 10 w/1 plate on each side
Leg Extensions
3 x 10 @ 160
Hamstring Curls
3 x 10 @ 50, 60, 60
12/28/10
12/27/10
Monday, December 27th
Bench Press
1 x 10 @ 135
1 x 10 @ 185
1 x 6 @ 205
1 x 12 @ 165
Dips
3 x failure
** superset**
Machine Chest Flys
3 x 10 @ 100lbs
Incline DB Wide Press
1 x 10 @ 30lbs
1 x 10 @ 35lbs
1 x 10 @ 40lbs
I will be doing my first METcon in weeks later today. Wish me luck!
METcon
"Lucas"
25 min AMRAP
25 Burpees
25 Toe 2 Bar
25 Box Jumps (24in. Box)
5 Muscle Ups
GT 2 rds. 9 reps
This was my first METcon in weeks. It felt good to get back into things. This was a good WOD to start with, the muscle ups let my heart rate settle down, because I had to relax a good amount of times before I could perform each muscle up. All in all today was a good day back. Legs tomorrow.
1 x 10 @ 135
1 x 10 @ 185
1 x 6 @ 205
1 x 12 @ 165
Dips
3 x failure
** superset**
Machine Chest Flys
3 x 10 @ 100lbs
Incline DB Wide Press
1 x 10 @ 30lbs
1 x 10 @ 35lbs
1 x 10 @ 40lbs
I will be doing my first METcon in weeks later today. Wish me luck!
METcon
"Lucas"
25 min AMRAP
25 Burpees
25 Toe 2 Bar
25 Box Jumps (24in. Box)
5 Muscle Ups
GT 2 rds. 9 reps
This was my first METcon in weeks. It felt good to get back into things. This was a good WOD to start with, the muscle ups let my heart rate settle down, because I had to relax a good amount of times before I could perform each muscle up. All in all today was a good day back. Legs tomorrow.
12/20/10
Monday, December 20th
Incline Bench Press
1 x 10 @ 135
1 x 5 @ 155
1 x 1 @ 185
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235 (Failed)
Flat DB Bench Press
3 x 10 w/75lb DBs
DB Skull Crusher Modified
1 x 10 w/20lb DBs
1 x 8 w/20lb DBs
1 x 10 w/15lb DBs
German Tricep Press
3 x 10 w/25lb DBs
1 x 10 @ 135
1 x 5 @ 155
1 x 1 @ 185
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235 (Failed)
Flat DB Bench Press
3 x 10 w/75lb DBs
DB Skull Crusher Modified
1 x 10 w/20lb DBs
1 x 8 w/20lb DBs
1 x 10 w/15lb DBs
German Tricep Press
3 x 10 w/25lb DBs
12/15/10
Wednesday, December 15th
Decline Barbbell Bench Press
1 x 10 @ 185
1 x 10 @ 185
1 x 8 @ 205
1 x 8 @ 205
Incline DB Bench Press
1 x 10 @ 70lbs
1 x 8 @ 70lbs
1 x 6 @ 70lbs
Cable Flys
3 x 10 @ 40lbs
Dips
2 x 20
1 x 10
I lucked out and was able to workout with my client Aries tonight. I didn't do anything all day, but he came in and I became a little motivated. I felt like I got in a decent chest workout with him. I'm not accustom to working out this late, but better late than never. I want to wish my good buddy lucas a fast and healthy recovery from a minor surgery today. He is will be out a week, it should be interesting how he takes that. It is like taking meth away from a meth-head! Love ya buddy.
1 x 10 @ 185
1 x 10 @ 185
1 x 8 @ 205
1 x 8 @ 205
Incline DB Bench Press
1 x 10 @ 70lbs
1 x 8 @ 70lbs
1 x 6 @ 70lbs
Cable Flys
3 x 10 @ 40lbs
Dips
2 x 20
1 x 10
I lucked out and was able to workout with my client Aries tonight. I didn't do anything all day, but he came in and I became a little motivated. I felt like I got in a decent chest workout with him. I'm not accustom to working out this late, but better late than never. I want to wish my good buddy lucas a fast and healthy recovery from a minor surgery today. He is will be out a week, it should be interesting how he takes that. It is like taking meth away from a meth-head! Love ya buddy.
12/14/10
Tuesday, December 14th
Back Squat w/resistance bands
1 x 5 @ 185
1 x 5 @ 185
1 x 5 @ 205
1 x 3 @ 205
Leg Press
1 x 10 @ 4 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
Resisted Hamstring Curls
3 x 10
Stairs w/ 25lb KBs
2 flights (100 steps; every other step)
Sled Pull (Pulling between legs)
4 x 120ft
Standing Leg Curls
2 x 15 w/35lbs
So I have been absent from my workouts for the past week or so. I have no real good excuse for this. I've done a few things here and there, but nothing really worthy of writing on here about. Lucas and I changed up the leg routine this week, and just like after the other leg days, I know that I am going to be sore sore sore. I'm still in limbo with a new workout program. The idea of taking time off of METcons sounds really good in my head, but METcons are the reasons for all the strides I take. There is no better feeling that finishing a METcon, knowing you busted your tail and are better off for it. We'll see how things go.
1 x 5 @ 185
1 x 5 @ 185
1 x 5 @ 205
1 x 3 @ 205
Leg Press
1 x 10 @ 4 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
1 x 5 @ 5 plates
Resisted Hamstring Curls
3 x 10
Stairs w/ 25lb KBs
2 flights (100 steps; every other step)
Sled Pull (Pulling between legs)
4 x 120ft
Standing Leg Curls
2 x 15 w/35lbs
So I have been absent from my workouts for the past week or so. I have no real good excuse for this. I've done a few things here and there, but nothing really worthy of writing on here about. Lucas and I changed up the leg routine this week, and just like after the other leg days, I know that I am going to be sore sore sore. I'm still in limbo with a new workout program. The idea of taking time off of METcons sounds really good in my head, but METcons are the reasons for all the strides I take. There is no better feeling that finishing a METcon, knowing you busted your tail and are better off for it. We'll see how things go.
12/7/10
Tuesday, December 7th
Back Squat
1 x 5 @ 135 (Warm-up)
1 x 5 @ 185
4 x 5 @ 225
Split Lunges
4 x 10 (3 sets w/40lbs; 1 set w/45lbs)
Explosive Air Squats
3 x 15
Lying Leg Curls
3 x 10 @ 45lbs
Pit Shark RDLs
3 x 10 @ 315
** Superset**
3 x 20yd Sled Push (4 plates)
I have done this leg workout with Lucas the last 3 weeks, and each time I'm incredibly sore afterwards. This is the last week for back squat and these particular assistance moves. Next week we will change it up. I plan on writing my strength program soon, I'll be using the input of Lucas and Tony to hopefully come up with an optimal program for myself.
1 x 5 @ 135 (Warm-up)
1 x 5 @ 185
4 x 5 @ 225
Split Lunges
4 x 10 (3 sets w/40lbs; 1 set w/45lbs)
Explosive Air Squats
3 x 15
Lying Leg Curls
3 x 10 @ 45lbs
Pit Shark RDLs
3 x 10 @ 315
** Superset**
3 x 20yd Sled Push (4 plates)
I have done this leg workout with Lucas the last 3 weeks, and each time I'm incredibly sore afterwards. This is the last week for back squat and these particular assistance moves. Next week we will change it up. I plan on writing my strength program soon, I'll be using the input of Lucas and Tony to hopefully come up with an optimal program for myself.
Monday, December 6th
Well, looking at crossfit's mainpage today, I came across information that said there would be no sectionals this year for the crossfit games. This is very disheartening news considering I've been training pretty hard to get in the shape I need to compete in. To qualify for regionals this year, it will be through video submissions or doing a particular workout at a crossfit box. This news has made me rethink my training program. I am going to lay off of doing a lot of METcons, this is going to put me in worse cardiovascular shape, but I am going to attempt to do a lot of strength work, become stronger and gain weight. I will post my new program once I have it written up. Today all I did was 300 double unders for time. 5:04 Tomorrow is legs with Lucas.
Friday December 3rd - Sunday December 5th
My good friend and training partner Anthony Mazzon got married this weekend, so needless to say, there was a lot of drinking and eating going on. Lucas Tony and I all did 50 burpees for time in the hotel room before we got dressed in our tuxes, but unfortunately that was about all I got done the entire weekend!
12/2/10
Thursday, December 2nd
METcon
800 m run
50 Wall Ball (20lb ball; 10ft target)
25 Power Cleans (115lbs)
1000m row
** For Time **
GT 14:30
I didn't have a good mind set today. I was feeling sorry for myself quite a bit during this workout. I struggled with the power cleans. The weight isn't too heavy for me, it is just complex olympic lifts fatigue me quickly. This is something I need to work on!
800 m run
50 Wall Ball (20lb ball; 10ft target)
25 Power Cleans (115lbs)
1000m row
** For Time **
GT 14:30
I didn't have a good mind set today. I was feeling sorry for myself quite a bit during this workout. I struggled with the power cleans. The weight isn't too heavy for me, it is just complex olympic lifts fatigue me quickly. This is something I need to work on!
11/30/10
Tuesday, November 30th
Front Squat
1 x 5 @ 135
1 x 5 @ 135
1 x 5 @ 175
1 x 5 @ 175
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235
Pit Shark - Speed Squats
3 x 10 @ 2 plates + bands
Split Lunges
3 x 10 w/35lb KBs
Pit Shark - RDLs
3 x 10
Face Plants
3 x 10
My legs are shaking and I feel a little nauseated after this workout. I am glad I got it in the books, and that I'm done with it though. I did do 235 once on front squat. Craig said that I could have gone a little bit lower though, so I am not counting it as a new PR. My PR still stands at 225, until it is for sure I go low enough.
METcon
1 Rope Ascent (12ft)
15 GHD Sit-ups
50 Force Yards (50lb load)
** 20 min AMRAP **
GT 8 Rounds 15 GHD Sit-ups
I was uncomfortable doing rope ascents before the workout, but the only way to get better at your weaknesses is to do them! After the workout, I feel much more comfortable doing them. I am still not efficient as I'd like to be, but better than before! Rest day tomorrow!
1 x 5 @ 135
1 x 5 @ 135
1 x 5 @ 175
1 x 5 @ 175
1 x 1 @ 205
1 x 1 @ 225
1 x 1 @ 235
Pit Shark - Speed Squats
3 x 10 @ 2 plates + bands
Split Lunges
3 x 10 w/35lb KBs
Pit Shark - RDLs
3 x 10
Face Plants
3 x 10
My legs are shaking and I feel a little nauseated after this workout. I am glad I got it in the books, and that I'm done with it though. I did do 235 once on front squat. Craig said that I could have gone a little bit lower though, so I am not counting it as a new PR. My PR still stands at 225, until it is for sure I go low enough.
METcon
1 Rope Ascent (12ft)
15 GHD Sit-ups
50 Force Yards (50lb load)
** 20 min AMRAP **
GT 8 Rounds 15 GHD Sit-ups
I was uncomfortable doing rope ascents before the workout, but the only way to get better at your weaknesses is to do them! After the workout, I feel much more comfortable doing them. I am still not efficient as I'd like to be, but better than before! Rest day tomorrow!
11/29/10
Monday November 29th
Strict Press
1 x 5 @ 95
1 x 5 @ 95
1 x 5 @ 115
1 x 4 @ 135
1 x 2 @ 135
METcon
1000 m row
30 Power Snatch (95lbs)
20 Chest to Bar Pull-ups
10 Muscle-ups
1000 m row
** For Time **
GT 12:10 (DNF)
I am completely disappointed in my workout today. The power snatches absolutely killed me. The holiday weekend definitely took it out of me. The weight seemed so heavy. I couldn't get into a rythm on my pull-ups. Then came muscle ups, my grip was shot, forearms were on fire. I didn't get 1 muscle-up. I knipped the workout in the but there. Disappointed, but tomorrow brings legs.
1 x 5 @ 95
1 x 5 @ 95
1 x 5 @ 115
1 x 4 @ 135
1 x 2 @ 135
METcon
1000 m row
30 Power Snatch (95lbs)
20 Chest to Bar Pull-ups
10 Muscle-ups
1000 m row
** For Time **
GT 12:10 (DNF)
I am completely disappointed in my workout today. The power snatches absolutely killed me. The holiday weekend definitely took it out of me. The weight seemed so heavy. I couldn't get into a rythm on my pull-ups. Then came muscle ups, my grip was shot, forearms were on fire. I didn't get 1 muscle-up. I knipped the workout in the but there. Disappointed, but tomorrow brings legs.
Thursday November 25th - Sunday November 28th
This span of days included Thanksgiving. I was about as lazy and bad with food as you can get. I usually weigh around 160lbs, I weighed in on Sunday at 168! I am getting back into it on Monday. It was a good holiday. Good company, good food, and just good times.
11/24/10
Wednesday, November 24th
METcon
"Jackie"
1000 m row
50 Squat Thrusters (45lb bar)
30 Pull-ups
** For Time **
GT 8:02
I am working out today, on my typical rest day, because of Thanksgiving being tomorrow. I will be resting then, instead of today. I could have done this workout much faster had I been fresh. My legs are are absolutely dead. I should be able to do 25-40 thrusters with the bar unbroken. I had to break around 10 today, and then about every 7-8 after that. My legs are just beat up from yestedays workout. Tomorrow is Thanksgiving, I will be enjoying the day off with my family and friends! Happy Thanksgiving everyone!
"Jackie"
1000 m row
50 Squat Thrusters (45lb bar)
30 Pull-ups
** For Time **
GT 8:02
I am working out today, on my typical rest day, because of Thanksgiving being tomorrow. I will be resting then, instead of today. I could have done this workout much faster had I been fresh. My legs are are absolutely dead. I should be able to do 25-40 thrusters with the bar unbroken. I had to break around 10 today, and then about every 7-8 after that. My legs are just beat up from yestedays workout. Tomorrow is Thanksgiving, I will be enjoying the day off with my family and friends! Happy Thanksgiving everyone!
11/23/10
Tuesday, November 23rd
Back Squat
1 x 10 @ 135lbs (Warm-up)
1 x 5 @ 185lbs
1 x 1 @ 225
1 x 1 @ 245
1 x 1 @ 265
1 x 1 @ 275 NEW PR!!!
Pit Shark - Heavy Squats
Worked up to 1 RM, not sure the weight
Pit Shark - Speed Squats
3 x 10 w/2 plates + bands
Split Lunges
3 x 10 w/35lb DBs
Pit Shark - Straight Leg Dead lifts
3 x 10 @ 230lbs
Face Plants
3 x 10
METcon
20 yard sled pull
7 burpees
** 7 minute AMRAP **
GT 6 rds + 5 yards
My legs and hamstrings are absolutely shot, in a good way. I did not do front or overhead squat, but more than made up for it with all of the assistance work. I PRed my back squat today by 20lbs, which is always a huge plus. I feel as if though I am going to be incredibly sore tomorrow. I will stretch today, it may help. I have hit 3-4 PRs this month, I am incredibly happy with that. I think I am back to being as good as I've been before.
1 x 10 @ 135lbs (Warm-up)
1 x 5 @ 185lbs
1 x 1 @ 225
1 x 1 @ 245
1 x 1 @ 265
1 x 1 @ 275 NEW PR!!!
Pit Shark - Heavy Squats
Worked up to 1 RM, not sure the weight
Pit Shark - Speed Squats
3 x 10 w/2 plates + bands
Split Lunges
3 x 10 w/35lb DBs
Pit Shark - Straight Leg Dead lifts
3 x 10 @ 230lbs
Face Plants
3 x 10
METcon
20 yard sled pull
7 burpees
** 7 minute AMRAP **
GT 6 rds + 5 yards
My legs and hamstrings are absolutely shot, in a good way. I did not do front or overhead squat, but more than made up for it with all of the assistance work. I PRed my back squat today by 20lbs, which is always a huge plus. I feel as if though I am going to be incredibly sore tomorrow. I will stretch today, it may help. I have hit 3-4 PRs this month, I am incredibly happy with that. I think I am back to being as good as I've been before.
11/22/10
Monday, November 22nd
Push Press
1 x 10 @ 95lbs
1 x 10 @ 95lbs
1 x 10 @ 135lbs
1 x 5 @ 155lbs
1 x 5 @ 155lbs
METcon
800 m run
30 Push Press (115lbs)
15 Knee Jumps
25 Push Press (115lbs)
10 Knee Jumps
20 Push Press (115lbs)
5 Knee Jumps
800 m run
** For Time **
GT 16:40
Everything felt pretty good today. I was thinking about working up to a 1 RM on my Push Press, but Tony wanted to get the METcon started, so I cut it a little short. I need to do some assistance moves later on today, not sure if I'll have time though. If I do anything I'll be sure to post it.
**NOTE** Enlight of Thanksgiving being Thursday this week, I am moving my rest day to Thursday, and doing my Thursday work on Wednesday. Also, Lucas and Tony plan on doing some type of outdoors METcon on Friday, therefore I will be swapping Friday and Saturday as well.
1 x 10 @ 95lbs
1 x 10 @ 95lbs
1 x 10 @ 135lbs
1 x 5 @ 155lbs
1 x 5 @ 155lbs
METcon
800 m run
30 Push Press (115lbs)
15 Knee Jumps
25 Push Press (115lbs)
10 Knee Jumps
20 Push Press (115lbs)
5 Knee Jumps
800 m run
** For Time **
GT 16:40
Everything felt pretty good today. I was thinking about working up to a 1 RM on my Push Press, but Tony wanted to get the METcon started, so I cut it a little short. I need to do some assistance moves later on today, not sure if I'll have time though. If I do anything I'll be sure to post it.
**NOTE** Enlight of Thanksgiving being Thursday this week, I am moving my rest day to Thursday, and doing my Thursday work on Wednesday. Also, Lucas and Tony plan on doing some type of outdoors METcon on Friday, therefore I will be swapping Friday and Saturday as well.
11/21/10
Saturday, November 20th
Outdoor METcon
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
** For Time **
GT 17:15
Today was my outdoor WOD day. I was at work from 6 a.m till noon, then I headed home to see my momma. I didn't get back into Terre Haute until around 7, so I knew with it already being dark, and pretty cold out, that I had to do something just in the front yard. Luckily I there is a perfect tree in the yard for pull-ups, everything else was body weight movements. The tree tore my hands up a little bit, but other than that I thought it went pretty well. Active Rest on Sunday.
"Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
** For Time **
GT 17:15
Today was my outdoor WOD day. I was at work from 6 a.m till noon, then I headed home to see my momma. I didn't get back into Terre Haute until around 7, so I knew with it already being dark, and pretty cold out, that I had to do something just in the front yard. Luckily I there is a perfect tree in the yard for pull-ups, everything else was body weight movements. The tree tore my hands up a little bit, but other than that I thought it went pretty well. Active Rest on Sunday.
11/19/10
Friday, November 19th
Bench Press
1 x 10 @ 135
1 x 10 @ 155
1 x 7 @ 185
1 x 2 @ 195
1 x 4 @ 185
METcon
Force Treadmill (100 Yards; 40lbs load)
20 Over-head 45lbs Plate Squats
Sled Push (40 yards; 135lbs)
40 Sandbag (56lbs) Ground to Over Head
Force Treadmill (100 Yards; 40lbs load)
50 Show-hand Push-ups
Sled Push (40 yards; 135lbs)
60 Double Unders
Force Treadmill (100 Yards; 40lbs load)
GT 19:34
This workout kicked my ass. The burn on the quads and shoulders was pretty bad. The force treadmill and sled push were burning the same muscles, in a very simliar way. I gave it all I had for the most part. I could have saved a little time here and there, but not a lot. I am suppose to be dead-lifting today, but I am pretty spent after that. We'll see what happens.
1 x 10 @ 135
1 x 10 @ 155
1 x 7 @ 185
1 x 2 @ 195
1 x 4 @ 185
METcon
Force Treadmill (100 Yards; 40lbs load)
20 Over-head 45lbs Plate Squats
Sled Push (40 yards; 135lbs)
40 Sandbag (56lbs) Ground to Over Head
Force Treadmill (100 Yards; 40lbs load)
50 Show-hand Push-ups
Sled Push (40 yards; 135lbs)
60 Double Unders
Force Treadmill (100 Yards; 40lbs load)
GT 19:34
This workout kicked my ass. The burn on the quads and shoulders was pretty bad. The force treadmill and sled push were burning the same muscles, in a very simliar way. I gave it all I had for the most part. I could have saved a little time here and there, but not a lot. I am suppose to be dead-lifting today, but I am pretty spent after that. We'll see what happens.
11/18/10
Wednesday, November 17th
Strict Press
1 x 10 @ 65lbs
1 x 5 @ 95lbs
1 x 1 @ 115
1 x 1 @ 135
1 x 1 @ 145
1 x 1 @ 150
1 x 1 @ 155 (fail)
1 x 1 @ 155 (Success)! NEW PR!!!
DB Seated Shoulder Press
1 x 15 @ 40lbs DBs
1 x 10 @ 50lbs DBs
1 x 10 @ 50lbs DBs
Bent-over Barbell Row
3 x 10 @ 135
Skull Crushers
3 x 10 @ 75lbs
** Superset**
Close Grip Tricep Press
3 x 10 @ 75lbs
METcon
30 min AMRAP
2 Muscle-ups
10 Squat Cleans (95lbs)
15 GHD Sit-ups
GT 6 Rounds 1 Rep
I started the day with the 30 min AMRAP, it went okay at best. The muscle-ups are a constant struggle, but the only way to get better at them is to practice. Today was my first day "showing my hands" at the bottom of my muscle-up. It is hard to keep the false grip when I do this, but I will continue to practice. Lucas read an article from Westside Barbell training about strength training. I am not saying it is the only or best way to gain strength, but if nothing else it is different, and different is always good. Getting into a routine with your lifts is the worst thing you can do, change it up! For the first time, maybe all year, we are doing some "body building exercises". My triceps will definitely be feeling this tomorrow. I am excited about the new strict press PR. Stretching during the Illinois game tonight! GO ILLINI!
1 x 10 @ 65lbs
1 x 5 @ 95lbs
1 x 1 @ 115
1 x 1 @ 135
1 x 1 @ 145
1 x 1 @ 150
1 x 1 @ 155 (fail)
1 x 1 @ 155 (Success)! NEW PR!!!
DB Seated Shoulder Press
1 x 15 @ 40lbs DBs
1 x 10 @ 50lbs DBs
1 x 10 @ 50lbs DBs
Bent-over Barbell Row
3 x 10 @ 135
Skull Crushers
3 x 10 @ 75lbs
** Superset**
Close Grip Tricep Press
3 x 10 @ 75lbs
METcon
30 min AMRAP
2 Muscle-ups
10 Squat Cleans (95lbs)
15 GHD Sit-ups
GT 6 Rounds 1 Rep
I started the day with the 30 min AMRAP, it went okay at best. The muscle-ups are a constant struggle, but the only way to get better at them is to practice. Today was my first day "showing my hands" at the bottom of my muscle-up. It is hard to keep the false grip when I do this, but I will continue to practice. Lucas read an article from Westside Barbell training about strength training. I am not saying it is the only or best way to gain strength, but if nothing else it is different, and different is always good. Getting into a routine with your lifts is the worst thing you can do, change it up! For the first time, maybe all year, we are doing some "body building exercises". My triceps will definitely be feeling this tomorrow. I am excited about the new strict press PR. Stretching during the Illinois game tonight! GO ILLINI!
11/16/10
Tuesday, November 16th
Overhead Squat
1 x 5 @ 95lbs
1 x 5 @ 115lbs
1 x 5 @ 135lbs
1 x 5 @ 135lbs
1 x 5 @ 135lbs
Front Squat
1 x 5 @ 135lbs
1 x 5 @ 155lbs
1 x 5 @ 175lbs
1 x 5 @ 175lbs
Back Squat
1 x 10 @ 135lbs
1 x 5 @ 185lbs
1 x 5 @ 205lbs
1 x 5 @ 225lbs
1 x 5 @ 225lbs
1 x 5 @ 225lbs
I am going to try and follow this workout plan for awhile. Today I tackled all of the squats. This is the first day I have overhead squat in a long time. I have done squat snatches and things to that nature, but the overheads felt pretty good. 135 was definitely my ceiling on this lift. I about lost it on the 5th rep on the last two sets.
Front squats felt ok. Again, I haven't done these in a long time so it is hard for me to say how I feel about them, not knowing what I have done in the past.
Back Squats felt good. My legs were a little fatigued from all of the other squat work, but all in all I feel good with it.
I did not do any assistance work. My METcon yesterday had 120 overhead lunges in it, so I am calling it good with my strength for today. I need to do a short METcon later today and unfortunately I have Fran on the mind. We'll see, I'll post when/if it happens
METcon
"Fran"
21-15-9
Squat Thrusters (95lbs)
Pull-ups
GT 4:11 NEW PR!!!!
I am not sure if I have ever felt so bad after a workout. I was wollowing on the ground after this workout. I busted my ass to get the best time possible, I had no idea I did this well until I was done, Lucas yelled out 4:11! I had a moment of shear happiness from my time, but that was immediately followed by pain everywhere. My forearms were about to explode my legs were soo tight. I about vomitted. On September 28th, when I was getting back into working out, I tried Fran and I did it in 8:00, I was shooting for sub 6 minutes, and instead I set a NEW PR! So I am extremely happy with this!
1 x 5 @ 95lbs
1 x 5 @ 115lbs
1 x 5 @ 135lbs
1 x 5 @ 135lbs
1 x 5 @ 135lbs
Front Squat
1 x 5 @ 135lbs
1 x 5 @ 155lbs
1 x 5 @ 175lbs
1 x 5 @ 175lbs
Back Squat
1 x 10 @ 135lbs
1 x 5 @ 185lbs
1 x 5 @ 205lbs
1 x 5 @ 225lbs
1 x 5 @ 225lbs
1 x 5 @ 225lbs
I am going to try and follow this workout plan for awhile. Today I tackled all of the squats. This is the first day I have overhead squat in a long time. I have done squat snatches and things to that nature, but the overheads felt pretty good. 135 was definitely my ceiling on this lift. I about lost it on the 5th rep on the last two sets.
Front squats felt ok. Again, I haven't done these in a long time so it is hard for me to say how I feel about them, not knowing what I have done in the past.
Back Squats felt good. My legs were a little fatigued from all of the other squat work, but all in all I feel good with it.
I did not do any assistance work. My METcon yesterday had 120 overhead lunges in it, so I am calling it good with my strength for today. I need to do a short METcon later today and unfortunately I have Fran on the mind. We'll see, I'll post when/if it happens
METcon
"Fran"
21-15-9
Squat Thrusters (95lbs)
Pull-ups
GT 4:11 NEW PR!!!!
I am not sure if I have ever felt so bad after a workout. I was wollowing on the ground after this workout. I busted my ass to get the best time possible, I had no idea I did this well until I was done, Lucas yelled out 4:11! I had a moment of shear happiness from my time, but that was immediately followed by pain everywhere. My forearms were about to explode my legs were soo tight. I about vomitted. On September 28th, when I was getting back into working out, I tried Fran and I did it in 8:00, I was shooting for sub 6 minutes, and instead I set a NEW PR! So I am extremely happy with this!
Workout Plan till New Years
Sunday - Rest day or Slow Jog or Row (Keep it simple)
Monday - Shoulder Press & Assistance Moves
1 or 2 METcons (Longer duration. >12 minutes)
Tuesday - Back/Front/Overhead Squat & Assistance Moves
1 METcon (Shorter duration. <7 minutes)
Wednesday - Rest Day (Absolutely no exercise. Foam rolling and stretching)
Thursday - 1 METcon (Longer Duration >30 minutes. Incorporate a lot of gymnastics moves into this one)
Friday - Deadlift and Bench Press & Assistance Moves
1 or 2 METcons (Incorporate sled training, stairs, hill sprints etc......)
Saturday - Outdoor METcon (Doesn't matter what the weather is like. Just get it done)
Monday - Shoulder Press & Assistance Moves
1 or 2 METcons (Longer duration. >12 minutes)
Tuesday - Back/Front/Overhead Squat & Assistance Moves
1 METcon (Shorter duration. <7 minutes)
Wednesday - Rest Day (Absolutely no exercise. Foam rolling and stretching)
Thursday - 1 METcon (Longer Duration >30 minutes. Incorporate a lot of gymnastics moves into this one)
Friday - Deadlift and Bench Press & Assistance Moves
1 or 2 METcons (Incorporate sled training, stairs, hill sprints etc......)
Saturday - Outdoor METcon (Doesn't matter what the weather is like. Just get it done)
Monday, November 15th
METcon
30 Overhead Walking Lunges (45lb plate)
30 Box Jumps (24in.)
20 Wall Ball (20lb ball; 10 ft target)
10 Handstand Push-ups
** 4 Rounds for Time **
GT 25:16 (roughly)
I don't remember the time exactly. By the time I came back in on Tuesday it had been erased. I know it was around this time, give or take 10 secs. I was actually pretty happy with myself for just getting up to the gym after a long day of traveling.
30 Overhead Walking Lunges (45lb plate)
30 Box Jumps (24in.)
20 Wall Ball (20lb ball; 10 ft target)
10 Handstand Push-ups
** 4 Rounds for Time **
GT 25:16 (roughly)
I don't remember the time exactly. By the time I came back in on Tuesday it had been erased. I know it was around this time, give or take 10 secs. I was actually pretty happy with myself for just getting up to the gym after a long day of traveling.
Friday, November 12th - Sunday November 14th
Friday was a rest day. Saturday I went to the Gold's Gym in Wilmington, N.C. I did a Body Attack and Body Pump class. These classes were completely out of my comfort zone, but it was a good change of pace. The duration of each class was an hour, and I'm only used to working out for 40 min. max. Sunday I went to the Gold's Gym again and did a decent chest workout and a little bit of back. Heading back to Terre Haute on Monday. I will be traveling all day, but hoping to get in a METcon when I get back.
11/11/10
Thursday, November 11th
METcon
800 m Run
50 Squat Thrusters (65lbs)
50 Show Hand Push-ups
** 2 Rounds **
GT 25:30
This workout sucked about as bad as any that I have done in the past couple of weeks. For the first time in weeks I have wanted to quit in the middle of the workout. My shoulers were just fried. My chest was on fire from the running, it was all around just a killer. It doesn't sound so bad until you are doing it all out effort.
800 m Run
50 Squat Thrusters (65lbs)
50 Show Hand Push-ups
** 2 Rounds **
GT 25:30
This workout sucked about as bad as any that I have done in the past couple of weeks. For the first time in weeks I have wanted to quit in the middle of the workout. My shoulers were just fried. My chest was on fire from the running, it was all around just a killer. It doesn't sound so bad until you are doing it all out effort.
11/10/10
Wednesday, November 10th
METcon #1
400 m Run
150 Double Unders
400 m Run
100 Double Unders
400 m Run
50 Double Unders
400 m Run
** For Time **
GT 11:59
METcon #2
20 Squats
15 Burpees
10 Push Press (20lbs DBs)
** 5 Rounds for Time **
GT 7:33
The first METcon felt great. I ran my 400's right around 9.2 on the treadmill each time. My double unders felt pretty good too. I couldn't have done the workout much faster. Tony and Lucas are going to give it a whirl later on, then I'll see how my times match up. The second workout was for an instructional video for The Center for Fitness and Performance. We wrote a couple of different ones up and had some modified movements in it. We went ahead and did the entire workout, this was a little more advance one, it turned out to be a pretty good cardiovascular burn. I did AB Ripper X this morning, it made me feel like a fat kid. I don't even do abs. I'm going to attempt to start doing it 3 times a week. We'll see how that goes ha.
400 m Run
150 Double Unders
400 m Run
100 Double Unders
400 m Run
50 Double Unders
400 m Run
** For Time **
GT 11:59
METcon #2
20 Squats
15 Burpees
10 Push Press (20lbs DBs)
** 5 Rounds for Time **
GT 7:33
The first METcon felt great. I ran my 400's right around 9.2 on the treadmill each time. My double unders felt pretty good too. I couldn't have done the workout much faster. Tony and Lucas are going to give it a whirl later on, then I'll see how my times match up. The second workout was for an instructional video for The Center for Fitness and Performance. We wrote a couple of different ones up and had some modified movements in it. We went ahead and did the entire workout, this was a little more advance one, it turned out to be a pretty good cardiovascular burn. I did AB Ripper X this morning, it made me feel like a fat kid. I don't even do abs. I'm going to attempt to start doing it 3 times a week. We'll see how that goes ha.
11/9/10
Tuesday, November 9th
METcon
30 Show Hand Push-Ups
40 Air Squats
500 m Row
** 3 rounds for time **
GT 12:29
I plan on doing some strength later on. I will post when/if it happens!
Push Press (162 lbs Strength PR)
1 x 10 @ 95lbs (Warm-up)
1 x 10 @ 95lbs (Warm-up)
1 x 5 @ 75% (125lbs)
1 x 3 @ 85% (140lbs)
1x 1+ @ 95% (155lbs) - 6 Reps
Strict Shoulder Press
1 x 8 @ 95lbs
1 x 6 @ 115
1 x 4 @ 125
1 x 2 @ 135
Power Clean
1 x 6 @ 135
1 x 5 @ 155
1 x 4 @ 185
1 x 5 @ 185
1 x 4 @ 190
1 x 3 @ 195
1 x 1 @ 200
1 x 1 @ 205!!! NEW PR!!!
I am completely stoked about getting a new PR today. It has been awhile since I hit a PR, mostly because I have only been back into the swing of things for a month now. At times I have still been lazy, I haven't put a solid two weeks together back to back yet. The weekends are killing me, but maybe the excitement of getting a new PR will help with my motivation!
30 Show Hand Push-Ups
40 Air Squats
500 m Row
** 3 rounds for time **
GT 12:29
I plan on doing some strength later on. I will post when/if it happens!
Push Press (162 lbs Strength PR)
1 x 10 @ 95lbs (Warm-up)
1 x 10 @ 95lbs (Warm-up)
1 x 5 @ 75% (125lbs)
1 x 3 @ 85% (140lbs)
1x 1+ @ 95% (155lbs) - 6 Reps
Strict Shoulder Press
1 x 8 @ 95lbs
1 x 6 @ 115
1 x 4 @ 125
1 x 2 @ 135
Power Clean
1 x 6 @ 135
1 x 5 @ 155
1 x 4 @ 185
1 x 5 @ 185
1 x 4 @ 190
1 x 3 @ 195
1 x 1 @ 200
1 x 1 @ 205!!! NEW PR!!!
I am completely stoked about getting a new PR today. It has been awhile since I hit a PR, mostly because I have only been back into the swing of things for a month now. At times I have still been lazy, I haven't put a solid two weeks together back to back yet. The weekends are killing me, but maybe the excitement of getting a new PR will help with my motivation!
Tuesday, November 9th
METcon
30 Show Hand Push-Ups
40 Air Squats
500 m Row
** 3 rounds for time **
GT 12:29
I plan on doing some strength later on. I will post when/if it happens!
30 Show Hand Push-Ups
40 Air Squats
500 m Row
** 3 rounds for time **
GT 12:29
I plan on doing some strength later on. I will post when/if it happens!
Friday, November 5th - Monday, November 8th
I haven't posted in awhile, partly from just being lazy. I have done a few workouts, nothing too crazy, I didn't write them down, so I don't remember the times or anything. I did my de-load back squat on Saturday. Next time I will be doing back squat I will be adding 10 pounds to my strength PR. I have had a lot to take care of with school and going home, and organizing trips. Things are starting to settle down, so I am back at it Tuesday!
11/4/10
Thursday, November 4th
METcon #1
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (55lbs)
50 Walking Lunges
50 Knee to Elbows
50 Shoulder Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
** For Time **
GT 27:16
METcon #2
10 min AMRAP
10 Squat Snatch (75lbs)
20 Sit-ups
10 Burpees
GT 4 rounds 3 reps
"Filthy Fifty"
50 Box Jumps
50 Jumping Pull-ups
50 KB Swings (55lbs)
50 Walking Lunges
50 Knee to Elbows
50 Shoulder Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
** For Time **
GT 27:16
METcon #2
10 min AMRAP
10 Squat Snatch (75lbs)
20 Sit-ups
10 Burpees
GT 4 rounds 3 reps
Wednesday, November 3rd
Rest Day - I had a long day at work today, just couldn't find the time for a workout. I will get back into it tomorrow.
11/2/10
Tuesday, November 2nd
Power Clean
1 x 15 @ 95
1 x 10 @ 115
1 x 5 @ 75% (135)
1 x 3 @ 85% (155)
1 x 1+@ 95% (170) - 8 Reps
METcon "Barbra"
** 5 Rounds for Time **
20 Pull-ups
30 Push-up
40 Sit-ups
50 Squats
~ 3 Min Rest Between Rounds ~
GT: Finished round 2 at 11 minutes, started round 3, got to around 40 sit-ups then I threw up. This shows how much I don't do ab work. This is quite embarrassing, but it is what it is. I will try this again around the new year probably, we'll see if I get any better.
1 x 15 @ 95
1 x 10 @ 115
1 x 5 @ 75% (135)
1 x 3 @ 85% (155)
1 x 1+@ 95% (170) - 8 Reps
METcon "Barbra"
** 5 Rounds for Time **
20 Pull-ups
30 Push-up
40 Sit-ups
50 Squats
~ 3 Min Rest Between Rounds ~
GT: Finished round 2 at 11 minutes, started round 3, got to around 40 sit-ups then I threw up. This shows how much I don't do ab work. This is quite embarrassing, but it is what it is. I will try this again around the new year probably, we'll see if I get any better.
11/1/10
Monday, November 1st
METcon#1
30 Double Unders
25 Overhead Walking Lunges w/45lb Plate
20 Yards Handstand Walk
10 Pistol squats
** 3 Rounds for Time **
GT 17:36
METcon#2
10 Power Snatch (95lbs)
20 Ring Dips
400 m Run
** 3 Rounds for Time **
GT 17:42
I feel like a big piece of poo today after my workouts. I feel like a wuss because both of these workouts were suppose to be 4 rounds a piece and I only had the mental toughness for 3 rounds. On the first METcon the handstand walking fried my shoulders, it was much more taxing than I anticipated. I only rested about 5-10 minutes before the second METcon. I could tell that I was not recovered from the first workout. I just didn't have it today. It was probably the really bad nutrition I had this weekend. Today starts a diet for myself, I am shooting for a two week mark. Who knows how long I will make it.
30 Double Unders
25 Overhead Walking Lunges w/45lb Plate
20 Yards Handstand Walk
10 Pistol squats
** 3 Rounds for Time **
GT 17:36
METcon#2
10 Power Snatch (95lbs)
20 Ring Dips
400 m Run
** 3 Rounds for Time **
GT 17:42
I feel like a big piece of poo today after my workouts. I feel like a wuss because both of these workouts were suppose to be 4 rounds a piece and I only had the mental toughness for 3 rounds. On the first METcon the handstand walking fried my shoulders, it was much more taxing than I anticipated. I only rested about 5-10 minutes before the second METcon. I could tell that I was not recovered from the first workout. I just didn't have it today. It was probably the really bad nutrition I had this weekend. Today starts a diet for myself, I am shooting for a two week mark. Who knows how long I will make it.
Sunday, October 31st
Lazy Rest Day. My back is still bothering me, but it is not bad enough to not do anything today. I am just being lazy.
Saturday October 30th
Back Squat
1 x 10 @135lbs (Warm-up)
1 x 10 @ 135lbs (Warm-up)
1 x 1 @ 190lbs
1 x 1 @ 220lbs
1 x 1+ @ 240lbs (5 reps)
1 x 10 @135lbs (Warm-up)
1 x 10 @ 135lbs (Warm-up)
1 x 1 @ 190lbs
1 x 1 @ 220lbs
1 x 1+ @ 240lbs (5 reps)
10/28/10
Thursday, October 28th
Rest Day. I'm glad today was my rest day regardless of how I felt, but my back did not feel good this morning at all. It has loosened up more and more as the day goes on, but its still not good. Taking the day off, and I will be back at it tomorrow. If my back is still bothering me, then I will just do something light weight or more for form.
Wednesday, October 27th
METcon
"Danny"
** 20 min AMRAP **
30 Box Jumps (21in. Box)
20 Push Press (115lbs)
30 Pull-ups
GT 3 Rounds 66 Reps
In the second round I threw my back out pretty good doing push press. The weight just became heavy, and I tried to push out a couple more than I should have before I took a rest. This is the only thing I'm doing today. I'm not happy with my workout performance or the fact that my back hurts.
"Danny"
** 20 min AMRAP **
30 Box Jumps (21in. Box)
20 Push Press (115lbs)
30 Pull-ups
GT 3 Rounds 66 Reps
In the second round I threw my back out pretty good doing push press. The weight just became heavy, and I tried to push out a couple more than I should have before I took a rest. This is the only thing I'm doing today. I'm not happy with my workout performance or the fact that my back hurts.
10/26/10
Tuesday, October 26th
Bench Press (225lb Strength PR)
1 x 10 @ 135 (Warm-up)
1 x 10 @ 135 (Warm-up)
1 x 3 @ 70% (160lbs)
1 x 3 @ 80% (180lbs)
1 x 3+ @ 90% (205lbs) 5 Reps; without spot
Push Press (162lb Strength PR)
1 x 10 @ 95lbs (Warm-up)
1 x 10 @ 95lbs (Warm-up)
1 x 3 @ 70% (115lbs)
1 x 3 @ 80% (130lbs)
1 x 3+ @ 90% (145lbs) 7 Reps
METcon #1
500m Row
100 Double Unders
** 3 Rounds for time **
LT 11:23
TM 11:42
GT 13:56
I was content with my strength lifts today. However, my METcon I was not happy with at all. I butchered my double unders on every round. I just could not get a rhythm to save my life. None-the-less I came and I did. I am doing another METcon in about an hour and I will post it when I'm done.
METcon #2
5 Minute Row
4 Minutes of Box Jumps (24in. Box)
3 Minutes of Squat Snatches (75lbs)
2 Minutes of Wall Ball (20lb ball; 10ft target)
1 Minute of Handstand Push-ups
** Add Total Number of Reps Together **
GT 232
TM 262
LT 278
This METcon was good. My lower back was the limiting factor in it though. The squat snatches weren't as bad on my shoulders as I thought, but my lower back was screaming at me! The Row and Box Jumps takes it out of you. I feel good about today.
1 x 10 @ 135 (Warm-up)
1 x 10 @ 135 (Warm-up)
1 x 3 @ 70% (160lbs)
1 x 3 @ 80% (180lbs)
1 x 3+ @ 90% (205lbs) 5 Reps; without spot
Push Press (162lb Strength PR)
1 x 10 @ 95lbs (Warm-up)
1 x 10 @ 95lbs (Warm-up)
1 x 3 @ 70% (115lbs)
1 x 3 @ 80% (130lbs)
1 x 3+ @ 90% (145lbs) 7 Reps
METcon #1
500m Row
100 Double Unders
** 3 Rounds for time **
LT 11:23
TM 11:42
GT 13:56
I was content with my strength lifts today. However, my METcon I was not happy with at all. I butchered my double unders on every round. I just could not get a rhythm to save my life. None-the-less I came and I did. I am doing another METcon in about an hour and I will post it when I'm done.
METcon #2
5 Minute Row
4 Minutes of Box Jumps (24in. Box)
3 Minutes of Squat Snatches (75lbs)
2 Minutes of Wall Ball (20lb ball; 10ft target)
1 Minute of Handstand Push-ups
** Add Total Number of Reps Together **
GT 232
TM 262
LT 278
This METcon was good. My lower back was the limiting factor in it though. The squat snatches weren't as bad on my shoulders as I thought, but my lower back was screaming at me! The Row and Box Jumps takes it out of you. I feel good about today.
10/25/10
Monday, October 25th
METcon #1
1 Power Clean & Jerk @ 155lbs
5 Pull-ups
10 Push-ups
15 Air Squats
** 10 Rounds for time **
GT 12:33
Deadlift (292.5 Strength PR)
1 x 15 @ 135lbs
1 x 10 @ 185lbs
1 x 5 @ 75% (220lbs)
1 x 3 @ 85% (250lbs)
1 x 1+ @ 95% (280lbs) - 4 Reps
Hamstring Curls
1 x 10 @ 45lbs
2 x 12 @ 45lbs
RDL
2 x 10 @ 35lbs KB
METcon#2
10 Deadlift @ 225
50 Double Unders
** 3 Rounds for time **
GT 6:25
I knew that I had to get my butt back into the gym today, and get some solid work in. I like to think that I did that. The first METcon is the workout on the Crossfit mainsite today. It felt pretty good, I may have been able to do it faster if I didn't have the fear of dropping the clean & jerk. The deadlifts and hamstring work felt pretty good as well, my forearms and grip was the limiting factor with my lift, but hopefully that will get stronger, just like everything else. The second METcon I was pretty spent already, but I knew I wanted to get something else in. The first round I smoked. I did all of the Deadlifts and double unders unbroken. The second round was quite a different story. My grip was struggling, I had to sit the bar down on a couple of different occasions, then on the double unders, fatigue set in and I was just not as efficient. All in all I am happy with this Monday! Resting the remainder of the day.
1 Power Clean & Jerk @ 155lbs
5 Pull-ups
10 Push-ups
15 Air Squats
** 10 Rounds for time **
GT 12:33
Deadlift (292.5 Strength PR)
1 x 15 @ 135lbs
1 x 10 @ 185lbs
1 x 5 @ 75% (220lbs)
1 x 3 @ 85% (250lbs)
1 x 1+ @ 95% (280lbs) - 4 Reps
Hamstring Curls
1 x 10 @ 45lbs
2 x 12 @ 45lbs
RDL
2 x 10 @ 35lbs KB
METcon#2
10 Deadlift @ 225
50 Double Unders
** 3 Rounds for time **
GT 6:25
I knew that I had to get my butt back into the gym today, and get some solid work in. I like to think that I did that. The first METcon is the workout on the Crossfit mainsite today. It felt pretty good, I may have been able to do it faster if I didn't have the fear of dropping the clean & jerk. The deadlifts and hamstring work felt pretty good as well, my forearms and grip was the limiting factor with my lift, but hopefully that will get stronger, just like everything else. The second METcon I was pretty spent already, but I knew I wanted to get something else in. The first round I smoked. I did all of the Deadlifts and double unders unbroken. The second round was quite a different story. My grip was struggling, I had to sit the bar down on a couple of different occasions, then on the double unders, fatigue set in and I was just not as efficient. All in all I am happy with this Monday! Resting the remainder of the day.
Friday, October 22nd - Sunday, October 24th
This was a rest weekend because of all of the events going on. Friday, Lucas, Tony, Craig, Daniel, and myself drove up to Chicago for Tony's bachelor party. This was a whale of a time. I had my first real Chicago style deep dish pizza, which was awesome. I had way too many drinks with really good friends, so all-in-all Friday night was a success. The only workout I got in on Friday was back squatting a guy named Dean 25 times while I was inebriated.
Saturday was our co-worker Jenn's wedding. The trip back from Chicago was a long one. Everyone was not feeling too well and wanted nothing but to go back to bed. We did however stop at a Dunkin' Donuts on the way home, first time there for about 10 years, and yes I indulged in a bavarian cream-powder sugar covered donuts, just one though! We all made it to the wedding though, and it was nice. After talking to the guys on Sunday, I found out that we all were in bed Saturday night around 8 p.m.
Sunday I went home to visit with my parents. It is about an hour drive from Terre Haute. I spent most of the day there, and did not make it back in time to get in a workout. Monday starts the process again.
Saturday was our co-worker Jenn's wedding. The trip back from Chicago was a long one. Everyone was not feeling too well and wanted nothing but to go back to bed. We did however stop at a Dunkin' Donuts on the way home, first time there for about 10 years, and yes I indulged in a bavarian cream-powder sugar covered donuts, just one though! We all made it to the wedding though, and it was nice. After talking to the guys on Sunday, I found out that we all were in bed Saturday night around 8 p.m.
Sunday I went home to visit with my parents. It is about an hour drive from Terre Haute. I spent most of the day there, and did not make it back in time to get in a workout. Monday starts the process again.
10/21/10
Thursday, October 21st
METcon
Stadium Stairs
20 Burpee Wall Jumps (Wall = 3.5ft)
50 Yard Run
** 4 Rounds for time **
13:52
Tony, Lucas, Daniel L, and myself went to Indiana State University's Memorial Stadium to workout today. The stadium has roughly 100 steps to the top. This was a good cardio METcon. My muscles are screaming at me. I definitely am ready for a rest day. Tomorrow is Tony's bachelor party in Chicago, we will be doing a WOD somewhere in the city then out for the night! Will keep posted.
Stadium Stairs
20 Burpee Wall Jumps (Wall = 3.5ft)
50 Yard Run
** 4 Rounds for time **
13:52
Tony, Lucas, Daniel L, and myself went to Indiana State University's Memorial Stadium to workout today. The stadium has roughly 100 steps to the top. This was a good cardio METcon. My muscles are screaming at me. I definitely am ready for a rest day. Tomorrow is Tony's bachelor party in Chicago, we will be doing a WOD somewhere in the city then out for the night! Will keep posted.
10/20/10
Wednesday, October 20th
Squat Clean
1 x 8 @ 95lbs
1 x 5 @ 115
1 x 5 @ 115
1 x 5 @ 115
1 x 3 @ 135
1 x 3 @ 135
Deming Park Hill Sprints
10 Sprints - Rest in between sprints as follows, 60 sec, 50, 40, 30, 40, 50, 60, 50, 40, & 30 secs.
The squat cleans were more for form than anything. I haven't done squat cleans in a long time. Catching the clean at the bottom of the squat is the hard part, especially when you start adding a good amount of weight. I think my form was good for the most part, definitely not perfect though. I will just keep working on them, and hopefully I will see my weight go up substantially. The hill sprints at Deming Park were a good change of pace. The first couple seemed pretty easy, then the rest time started to decrease and I really felt the lactic acid build up in my thighs. My heart rate and respiration were both elevated pretty good. I don't see any free time in my schedule for a METcon later, so unless something frees up I am resting the remainder of the day.
METcon #2
"Festive 40"
40 Push-ups
40 Sandbag Squat Cleans (63lbs sandbag)
40 Box Jumps
40 SDHP (55lbs)
40 Hang Snatch (45lbs)
40 Back Jump Squats (45lbs)
GT 12:08
1 x 8 @ 95lbs
1 x 5 @ 115
1 x 5 @ 115
1 x 5 @ 115
1 x 3 @ 135
1 x 3 @ 135
Deming Park Hill Sprints
10 Sprints - Rest in between sprints as follows, 60 sec, 50, 40, 30, 40, 50, 60, 50, 40, & 30 secs.
The squat cleans were more for form than anything. I haven't done squat cleans in a long time. Catching the clean at the bottom of the squat is the hard part, especially when you start adding a good amount of weight. I think my form was good for the most part, definitely not perfect though. I will just keep working on them, and hopefully I will see my weight go up substantially. The hill sprints at Deming Park were a good change of pace. The first couple seemed pretty easy, then the rest time started to decrease and I really felt the lactic acid build up in my thighs. My heart rate and respiration were both elevated pretty good. I don't see any free time in my schedule for a METcon later, so unless something frees up I am resting the remainder of the day.
METcon #2
"Festive 40"
40 Push-ups
40 Sandbag Squat Cleans (63lbs sandbag)
40 Box Jumps
40 SDHP (55lbs)
40 Hang Snatch (45lbs)
40 Back Jump Squats (45lbs)
GT 12:08
10/19/10
Tuesday, October 19th
Back Squat (250 Strength PR)
1 x 10 @ 135 (Warm-up)
1 x 10 @ 135 (Warm-up)
1 x 3 @ 70% (170lbs)
1 x 3 @ 80% (200lbs)
1 x 3+ @ 90% (225lbs) - 7 Reps
METcon
"Daniel"
50 Pull-ups
400m run
21 Thrusters (95lbs)
800m run
21 Thrusters (95lbs)
400m run
50 Pull-ups
TM 17:53
GT 19:39
The back squat felt pretty good. I did more on my final set than I thought I would have. My goal in the METcon was to finish under 20 minutes and within a couple minutes of Tony, which I did. I have got to run more, my cardiovascular endurance is pretty shot still. The thrusters, which I was most worried about, didn't feel as bad as originally intended. I am resting the remainder of the day.
1 x 10 @ 135 (Warm-up)
1 x 10 @ 135 (Warm-up)
1 x 3 @ 70% (170lbs)
1 x 3 @ 80% (200lbs)
1 x 3+ @ 90% (225lbs) - 7 Reps
METcon
"Daniel"
50 Pull-ups
400m run
21 Thrusters (95lbs)
800m run
21 Thrusters (95lbs)
400m run
50 Pull-ups
TM 17:53
GT 19:39
The back squat felt pretty good. I did more on my final set than I thought I would have. My goal in the METcon was to finish under 20 minutes and within a couple minutes of Tony, which I did. I have got to run more, my cardiovascular endurance is pretty shot still. The thrusters, which I was most worried about, didn't feel as bad as originally intended. I am resting the remainder of the day.
10/18/10
Monday, October 18th
Push Press (162lbs Strength PR)
1 x 10 @ 95 (Warm-up)
1 x 10 @ 95 (Warm-up)
1 x 5 @ 65% (105lbs)
1 x 5 @ 75% (120lbs)
1 x 5+ @ 85% (135lbs) -10 Reps
METcon #1
** 15 min AMRAP **
6 Push Press @ 105
4 Handstand Push-ups
2 Muscle ups
GT 3 Rnds 10 Reps
TM 3 Rnds
METcon #2
** For Time **
250 m Run
25 Snatches (75lbs)
25 KB Swings (55lbs)
25 Over-head Squats (75lbs)
25 Box Jumps (21" Box)
25 Sumo-Deadlift High Pulls
25 Wall Balls (20lb Ball; 10ft Target)
25 Thrusters (75lbs)
250 m Run
GT 17:41
1 x 10 @ 95 (Warm-up)
1 x 10 @ 95 (Warm-up)
1 x 5 @ 65% (105lbs)
1 x 5 @ 75% (120lbs)
1 x 5+ @ 85% (135lbs) -10 Reps
METcon #1
** 15 min AMRAP **
6 Push Press @ 105
4 Handstand Push-ups
2 Muscle ups
GT 3 Rnds 10 Reps
TM 3 Rnds
METcon #2
** For Time **
250 m Run
25 Snatches (75lbs)
25 KB Swings (55lbs)
25 Over-head Squats (75lbs)
25 Box Jumps (21" Box)
25 Sumo-Deadlift High Pulls
25 Wall Balls (20lb Ball; 10ft Target)
25 Thrusters (75lbs)
250 m Run
GT 17:41
10/17/10
Sunday, October 17th
Power Clean (180 Strength PR)
1 x 15 @ 95lbs (Warm-up)
1 x 15 @ 95lbs (Warm-up)
1 x 3 @ 70% (125lbs)
1 x 3 @ 80% (145lbs)
1 x 3+ @ 90% (165lbs) - 7 Reps
METcon
100 Power Cleans @ 95lbs
100 Double Unders
*4 Burpees at each minute*
GT 21:41
The way that the METcon worked was, I started with 4 burpees then continued on to start my power cleans, I got 20 power cleans before the first minute past. The clock hit 1 minute so I did another 4 burpees, then I would continue where I left off on the power cleans so 21...22....23...ect. The powercleans dominated me pretty good. I did get 20 in my first minute, but after that I was pretty much spent. I felt pretty good with the strength work I did before hand, tomorrow i think I am going to tackle back squats and go from there!
1 x 15 @ 95lbs (Warm-up)
1 x 15 @ 95lbs (Warm-up)
1 x 3 @ 70% (125lbs)
1 x 3 @ 80% (145lbs)
1 x 3+ @ 90% (165lbs) - 7 Reps
METcon
100 Power Cleans @ 95lbs
100 Double Unders
*4 Burpees at each minute*
GT 21:41
The way that the METcon worked was, I started with 4 burpees then continued on to start my power cleans, I got 20 power cleans before the first minute past. The clock hit 1 minute so I did another 4 burpees, then I would continue where I left off on the power cleans so 21...22....23...ect. The powercleans dominated me pretty good. I did get 20 in my first minute, but after that I was pretty much spent. I felt pretty good with the strength work I did before hand, tomorrow i think I am going to tackle back squats and go from there!
Saturday, October 16th
Bench Press
1 x 10 @ 135 (Warm-up)
1 x 10 @ 60% (135lbs)
1 x 5 @ 70% (160lbs)
1 x 5 @ 80% (180lbs) - 10 Reps
Incline Dumbbell Bench Press
1 x 10 @ 60lb DBs
1 x 10 @ 65lb DBs
This was a really light day, to say the least. I had planned to do some type of METcon, and a little bit more of a chest workout, it just didn't work out that way. Incline dumbbell bench isn't exactly Crossfit, but I wasn't exactly motivated to do anything else. I will just rack this up as a lack-luster day and call it.
1 x 10 @ 135 (Warm-up)
1 x 10 @ 60% (135lbs)
1 x 5 @ 70% (160lbs)
1 x 5 @ 80% (180lbs) - 10 Reps
Incline Dumbbell Bench Press
1 x 10 @ 60lb DBs
1 x 10 @ 65lb DBs
This was a really light day, to say the least. I had planned to do some type of METcon, and a little bit more of a chest workout, it just didn't work out that way. Incline dumbbell bench isn't exactly Crossfit, but I wasn't exactly motivated to do anything else. I will just rack this up as a lack-luster day and call it.
10/15/10
Friday, October 15th
Today was a rest day, thank god. My body didn't feel as bad as I thought it would in the a.m. However, the longer the day went on, the more and more sore I became. I am suppose to workout with Tony around 11, it shall be interesting to see how I feel. Doing something regardless though.
10/14/10
Thursday, October 14th
Teams
Lucas & Gage vs. Tony & Craig
METcon
400 Box Jumps (21in box)
200 KB Swings (55lbs)
2 Mile Run
15 Muscle Ups
20 Sled Pulls (4 plates; 20 yards)
100 Toe-to-Bar
250 Burpees
50 Squat Clean Thrusters (95lbs)
2000 m Row
30 Handstand Push-ups
1000 yrds Force Treadmill (40lbs load)
100 Pull-ups
** For Time **
Lucas & Gage - 1hour 36 minutes 46 seconds
Tony & Craig - 1 hour 47 minutes 15 seconds
In a team METcon only one person can be working at a time. For instance, I will start box jumps and do say 50, then I stop and Lucas can start and he would start at 51 until we collectively get to 400 jumps. This was suppose to be my rest day. If that is the case, this was the worst rest day ever. These team METcons are more mental toughness then anything. It seems as if they are never going to end.
Lucas & Gage vs. Tony & Craig
METcon
400 Box Jumps (21in box)
200 KB Swings (55lbs)
2 Mile Run
15 Muscle Ups
20 Sled Pulls (4 plates; 20 yards)
100 Toe-to-Bar
250 Burpees
50 Squat Clean Thrusters (95lbs)
2000 m Row
30 Handstand Push-ups
1000 yrds Force Treadmill (40lbs load)
100 Pull-ups
** For Time **
Lucas & Gage - 1hour 36 minutes 46 seconds
Tony & Craig - 1 hour 47 minutes 15 seconds
In a team METcon only one person can be working at a time. For instance, I will start box jumps and do say 50, then I stop and Lucas can start and he would start at 51 until we collectively get to 400 jumps. This was suppose to be my rest day. If that is the case, this was the worst rest day ever. These team METcons are more mental toughness then anything. It seems as if they are never going to end.
10/13/10
Wednesday, October 13th
Deadlift
1 x 15 @ 135lbs (Warm-up)
1 x 10 @ 185lbs (Warm-up)
1 x 3 @ 205lbs
1 x 3 @ 235lbs
1 x 3+ @ 265lbs (5 Reps)
Hamstring Curls
3 x 10 @ 45lbs
Reverse Back Hypers
3 x 15
METcon
** 5 Rounds**
7 Deadlifts (225lbs)
11 Burpees
GT 7:24
I did this METcon at the Arnold Classic Crossfit Sectional. At the sectional we had to wear a 30 pound weight vest, but I did not have a weight vest today. Last time I finished this workout right around 9 min. That was with a vest and after I had already completed the worst METcon of my life (sandbag sprint). All-in-all I feel pretty good about today considering my heart wasn't into working out today because of that beast of a METcon I did yesterday! I may do another METcon later, but I'm not holding my breath.
METcon #2
** 10 min AMRAP **
20 KB swings (55lbs)
10 Chest-to-bar Pull-ups
GT 5 Rounds and 1 Rep
10/12/10
Tuesday, October 12th
Snatch (121.5)
1 x 15 @ 55 (Warm-Up)
1 x 15 @ 55 (Warm-Up)
1 x 5 @ 65% (80lbs)
1 x 5 @ 75% (90lbs)
1 x 5+ @ 85% (105lbs) - 10 Reps
Assistance Work
Kettle Bell Swings (55lbs)
3 x 25
METcon
400m Run
21 Ring Push-ups
21 Squat Snatch (75lbs)
15 Ring Push-ups
15 Squat Snatch (75lbs)
9 Ring Push-ups
9 Squat Snatches (75lbs)
400m Run
GT 13:57
This METcon kicked my ass, big time. I am not used to doing a complex olympic lift like a squat snatch, let alone doing them in a METcon. My legs are still very deconditioned and my lower back tightened up pretty good. My snatch for strength felt pretty good, and KB swings were so-so. I think I am done for the day. Back at it again tomorrow.
10/11/10
Monday, October 11th
METcon # 1
25 Burpees
100 Wall Balls (20lbs ball; 10ft target)
100 Double Unders
25 Burpees
** For Time **
GT 13:27
TM 10:00
METcon #2
1 Mile Run
2000 m row
1 Mile Run
** For Time **
GT 27:44
I am suppose to be doing a 5 min AMRAP here soon. I am pretty toasted right now, so we'll see. I will post if I get it in.
METcon #3
135 Clean & Jerks
** 5 min AMRAP **
GT 23 Reps
I am done today, and I cannot tell you how happy I am to say that. I knew today would be rought with a three day layoff, but I also knew that I had to jump back into things head first and just suck it up. Luckily for me I have Tony and Lucas to help me do that. I am resting the remainder of the day.
25 Burpees
100 Wall Balls (20lbs ball; 10ft target)
100 Double Unders
25 Burpees
** For Time **
GT 13:27
TM 10:00
METcon #2
1 Mile Run
2000 m row
1 Mile Run
** For Time **
GT 27:44
I am suppose to be doing a 5 min AMRAP here soon. I am pretty toasted right now, so we'll see. I will post if I get it in.
METcon #3
135 Clean & Jerks
** 5 min AMRAP **
GT 23 Reps
I am done today, and I cannot tell you how happy I am to say that. I knew today would be rought with a three day layoff, but I also knew that I had to jump back into things head first and just suck it up. Luckily for me I have Tony and Lucas to help me do that. I am resting the remainder of the day.
October 8th, 9th, & 10th
Indiana State Homecoming! This was a scheduled rest weekend. I planned on doing a workout on Friday the 8th, but what can I say, I didn't. This weekend I drank way too much and worked out way to little. The weekend was fun, but I really am glad it is over. I am ready to get back into my workouts and diet!
10/7/10
Thursday, October 7th
METcon #1
** 5 Rounds **
25 Box Jumps (21in)
15 Burpees
5 Squat Clean Thruster (95lbs)
GT 13:03
METcon #2
"Helen"
** 3 Rounds **
400 m run
21 KB Swings (55lbs)
12 Pull-ups
GT 9:50
My legs felt and are shot from yesterdays back squat and lunges. My glutes are the worst. The first METcon doesn't look that bad, but when your glutes are already shot the box jumps and squat clean thrusters are pretty bad. I felt pretty good going through it. I just kept moving. Helen is a METcon that I haven't done in awhile, and the last time I did it, we only had 40lbs KBs around so I used that. Today I used 55lbs KBs. I could not have done it much quicker than I did, especially in the type of shape I'm in. I doubt that I do anything else today, but Tony and Lucas are wanting to do another METcon tonight. We'll see..
10/6/10
Wednesday, October 6th
Back Squat
1 x 15 @ 115 (Warm-up)
1 x 15 @ 115 (Warm-up)
1 x 5 @ 145
1 x 5 @ 170
1 x 5+ @ 190 (10 Reps)
Walking Lunges w/25lbs KBs in hand
3 x 30
I plan to do a METcon later on tonight. I have a hair cut appointment so I cannot do it now, but I am hoping around 7 tonight to do Cindy. I will post later on. Legs felt better than I thought. I have not back squatted in probably 6 months. It should be interesting to how they feel tomorrow.
1 x 15 @ 115 (Warm-up)
1 x 15 @ 115 (Warm-up)
1 x 5 @ 145
1 x 5 @ 170
1 x 5+ @ 190 (10 Reps)
Walking Lunges w/25lbs KBs in hand
3 x 30
I plan to do a METcon later on tonight. I have a hair cut appointment so I cannot do it now, but I am hoping around 7 tonight to do Cindy. I will post later on. Legs felt better than I thought. I have not back squatted in probably 6 months. It should be interesting to how they feel tomorrow.
10/5/10
Tuesday, October 5th
METcon #1
Sandbag Stair Run
100 Stairs
Sandbag #1 - 63lbs
Sandbag #2 - 57lbs
Sandbag #3 - 56lbs
All sandbags start at the bottom of the stairwell. I started at the top. I started with 10 Burpees, ran down the stairs grabbed 1 bag at a time and sprinted them up to the top. After all the bags were at the top I again did 10 Burpees.
GT: 5:27
METcon #2
"Death by Strict Pull-ups"
7 Rounds & 5 Reps
METcon #3
6 Power Cleans (135lbs)
12 Pull-ups
18 Toe-to-Bar
** 3 Rounds **
GT 10:31
Today was a good day. I am pretty tired now, but it was productive to say the least. When I was at the Crossfit Games last year, there was a sandbag sprint and my body was not ready for it at all. So I wanted to do the same type of high intensity METcon to hopefully get my body acclimated to sprint-type METcons.
This week I am starting a "Movement of the Week". This is going to be a movement that will be performed everyday it small increments everyday for that week. This weeks movement is Pistol Squats. I will be doing 20 pistol squats on each leg everyday. This is to get better at movements that I may see in the competition.
20 Pistol Squats Completed.
Sandbag Stair Run
100 Stairs
Sandbag #1 - 63lbs
Sandbag #2 - 57lbs
Sandbag #3 - 56lbs
All sandbags start at the bottom of the stairwell. I started at the top. I started with 10 Burpees, ran down the stairs grabbed 1 bag at a time and sprinted them up to the top. After all the bags were at the top I again did 10 Burpees.
GT: 5:27
METcon #2
"Death by Strict Pull-ups"
7 Rounds & 5 Reps
METcon #3
6 Power Cleans (135lbs)
12 Pull-ups
18 Toe-to-Bar
** 3 Rounds **
GT 10:31
Today was a good day. I am pretty tired now, but it was productive to say the least. When I was at the Crossfit Games last year, there was a sandbag sprint and my body was not ready for it at all. So I wanted to do the same type of high intensity METcon to hopefully get my body acclimated to sprint-type METcons.
This week I am starting a "Movement of the Week". This is going to be a movement that will be performed everyday it small increments everyday for that week. This weeks movement is Pistol Squats. I will be doing 20 pistol squats on each leg everyday. This is to get better at movements that I may see in the competition.
20 Pistol Squats Completed.
10/4/10
Monday, October 4th
The Colts had their asses handed to them by the Jaguars yesterday, so I am a little down today. I was suppose to get a METcon in last night, but after the disappointing loss, I did not. Today was scheduled as a rest day, but with no METcon last night, I felt obligated to get something in.
METcon
15 Deadlifts @ 135
15 Push-ups (Show hands)
** 5 Rounds **
GT 10:31
Bench Press
1 x 12 @ 135 (Warm-up)
10 Dips
1 x 10 @ 135 (Warm-up)
5 Dips
1 x 5 @ 155
1 x 5 @ 165
1 x 5+ @ 180 (6 Reps)
The METcon was suppose to be 10 rounds. I physically wasn't going to be able to do this. My lower back felt like it was going to snap. It was already tender from the dead lifts yesterday. I know that it is a crap excuse, but it is what it is. Resting the remainder of the day.
METcon
15 Deadlifts @ 135
15 Push-ups (Show hands)
** 5 Rounds **
GT 10:31
Bench Press
1 x 12 @ 135 (Warm-up)
10 Dips
1 x 10 @ 135 (Warm-up)
5 Dips
1 x 5 @ 155
1 x 5 @ 165
1 x 5+ @ 180 (6 Reps)
The METcon was suppose to be 10 rounds. I physically wasn't going to be able to do this. My lower back felt like it was going to snap. It was already tender from the dead lifts yesterday. I know that it is a crap excuse, but it is what it is. Resting the remainder of the day.
10/3/10
Sunday, October 3rd
I have made it through my first weekend w/out falling completely off the bandwagon. Today is game day for the Colts. I am a huge football fan, so Saturdays and Sundays are always tough not to just sit in front of the TV and snack on crap. 1 weekend down. Today I went to the gym and hit on some strength, again Lucas has given me his strength programming to follow.
Deadlift (Strength PR 292.5)
1 x 15 @ 135 (Warm-up)
1 x 15 @ 135 (Warm-up)
1 x 5 @ 225
1 x 5+ @ 250 (6 reps)
Strict Press (Strength PR 121.5)
1 x 10 @ 65 (Warm-up)
1 x 10 @ 65 (Warm-up)
1 x 5 @ 80
1 x 5 @ 90
1 x 5+ @ 105 (7 reps)
Lying Leg Curls
3 x 15 @ 35lbs
Tony and I have a date to do a WOD around 7 p.m. after the Colts game. I was going to do it right after my strength work, but my legs were like jello and I didn't have the time. I will post the WOD later on tonight and the times.
Deadlift (Strength PR 292.5)
1 x 15 @ 135 (Warm-up)
1 x 15 @ 135 (Warm-up)
1 x 5 @ 225
1 x 5+ @ 250 (6 reps)
Strict Press (Strength PR 121.5)
1 x 10 @ 65 (Warm-up)
1 x 10 @ 65 (Warm-up)
1 x 5 @ 80
1 x 5 @ 90
1 x 5+ @ 105 (7 reps)
Lying Leg Curls
3 x 15 @ 35lbs
Tony and I have a date to do a WOD around 7 p.m. after the Colts game. I was going to do it right after my strength work, but my legs were like jello and I didn't have the time. I will post the WOD later on tonight and the times.
10/2/10
Identity
Identity.
It is recognizable not just in an individual’s stature or beauty, but in his/her attitude and behavior as well. Take the person who gets winded on the walk from his house to his car or has to brace himself every time he sits down on the couch. He does not lead a confident life, I promise you. He will avoid activities that expose his physical limitations and withdraw from interaction with people who engage in them. Psychologically he is stunted because his mentality is always governed by what he cannot do.
Instead, observe the individual who actively trains and reaches physical goals. He is buttressed by a history of overcoming obstacles, a past filled with things he once could not do but now can. This person is far more willing to take risks. He entertains ideas that push his limits and remains open to experiences a fearful person may never have considered possible.
This type of confidence infects people. The first time someone does Fran, they walk a little taller. When they PR their deadlift by 20 lbs, they’re made of steel all week. If they’ve just run 5 kilometers faster than they ever have, meeting a deadline for a worrisome client isn’t so insurmountable. Everything gets easier when you believe in yourself, and that’s what fitness does. It re-shapes your identity into one of confidence and self-belief.
This can easily be observed in people who go from being de-conditioned to physically active. If you’ve ever had a relative or friend that has lost a lot of weight, you’ll know what I mean. They suddenly become more outgoing, more fun, and more self-assured. They dress different, walk different, and, really, are different. It’s like they’ve become a new person. But such transformations have very little to do with gravity’s reduced strain on a person’s bones. Rather, they are the result of tangible physical successes and the psychological reinforcement such successes solicit from the outside world. Clothes fitting different, less fatigue during the course of the day, more attention from co-workers… These things add up quickly and contribute to the shaping of a new, confident identity.
Now, I’m not claiming this is foolproof, or that by simply running a few miles each day every person will suddenly feel invincible. I wish it were that easy. But even doing just that is a step in the right direction. Taking control of your body gives you a foothold with which to tackle the rest, and believe me, the process is accelerative. I had a client who looked at me crooked when I told her she would have to lie down and get up 10 times in a row. Now she’s writing me emails about doing burpees and double unders on a city street corner because she was waiting for a tow truck and needed to get a workout in. My mother has gone from walking the treadmill for 45 minutes 2 days a week to doing kettlebell progressions and overhead squats without difficulty. The conversations we have now are just as often about what new ways she can challenge herself in the gym as they are about anything else.
And such stories are the rule, not the exception!!! Really, this is a very logical progression. When people see themselves succeed they feel good. Naturally they want more. Slowly, they grow less inhibited and more daring in pursuit of this success. As they push their limits farther and farther they are able to accomplish more and more, thus, inevitably, they become more successful. Because this train of improvement is so rewarding, it re-molds their self image from one of limitation and self-doubt into one of confidence and potential. This, to varying degrees, colors their new identity with curiosity and determination, powerful drugs in combination.
Knowing this progression to work as it does, I find it incredibly painful, almost nauseating, when I hear people say, "I'm not a gym person... it's not in my DNA... I'm not that disciplined... I'm too busy..." Really? It's not in your DNA to move properly or to feel good about yourself? Too busy to grab hold of one thing in your life so that you'll become better at all the rest? I'd hate to be so presumptuous as to conclude that you are not the only person in the world dealing with such problems. NEWSFLASH: No one is naturally a "gym person." No one is inherently disciplined. Some have simply been conditioned to become so because they have seen success and decided they want more. Get on board and find a foothold.
A positive self-image is one of the most powerful effects of training, yet it is far too often misunderstood as a cause. Effort, motivation, and dedication are all learned capacities we pick up through the course of our lives in response to positive or negative outcomes. This means that everyone's past is necessarily different and has shaped their identity to this point in a decidedly unique way. This is unavoidable, but too many use it as a justification to fail, to continue to see themselves as unfit, obese, or physically unable. It's as if God had given them low self-esteem and massive insecurity and its their duty to accept it. No identity is etched in stone. No one is fundamentally anything except what they do.
Remember that -Blair Morrison
It is recognizable not just in an individual’s stature or beauty, but in his/her attitude and behavior as well. Take the person who gets winded on the walk from his house to his car or has to brace himself every time he sits down on the couch. He does not lead a confident life, I promise you. He will avoid activities that expose his physical limitations and withdraw from interaction with people who engage in them. Psychologically he is stunted because his mentality is always governed by what he cannot do.
Instead, observe the individual who actively trains and reaches physical goals. He is buttressed by a history of overcoming obstacles, a past filled with things he once could not do but now can. This person is far more willing to take risks. He entertains ideas that push his limits and remains open to experiences a fearful person may never have considered possible.
This type of confidence infects people. The first time someone does Fran, they walk a little taller. When they PR their deadlift by 20 lbs, they’re made of steel all week. If they’ve just run 5 kilometers faster than they ever have, meeting a deadline for a worrisome client isn’t so insurmountable. Everything gets easier when you believe in yourself, and that’s what fitness does. It re-shapes your identity into one of confidence and self-belief.
This can easily be observed in people who go from being de-conditioned to physically active. If you’ve ever had a relative or friend that has lost a lot of weight, you’ll know what I mean. They suddenly become more outgoing, more fun, and more self-assured. They dress different, walk different, and, really, are different. It’s like they’ve become a new person. But such transformations have very little to do with gravity’s reduced strain on a person’s bones. Rather, they are the result of tangible physical successes and the psychological reinforcement such successes solicit from the outside world. Clothes fitting different, less fatigue during the course of the day, more attention from co-workers… These things add up quickly and contribute to the shaping of a new, confident identity.
Now, I’m not claiming this is foolproof, or that by simply running a few miles each day every person will suddenly feel invincible. I wish it were that easy. But even doing just that is a step in the right direction. Taking control of your body gives you a foothold with which to tackle the rest, and believe me, the process is accelerative. I had a client who looked at me crooked when I told her she would have to lie down and get up 10 times in a row. Now she’s writing me emails about doing burpees and double unders on a city street corner because she was waiting for a tow truck and needed to get a workout in. My mother has gone from walking the treadmill for 45 minutes 2 days a week to doing kettlebell progressions and overhead squats without difficulty. The conversations we have now are just as often about what new ways she can challenge herself in the gym as they are about anything else.
And such stories are the rule, not the exception!!! Really, this is a very logical progression. When people see themselves succeed they feel good. Naturally they want more. Slowly, they grow less inhibited and more daring in pursuit of this success. As they push their limits farther and farther they are able to accomplish more and more, thus, inevitably, they become more successful. Because this train of improvement is so rewarding, it re-molds their self image from one of limitation and self-doubt into one of confidence and potential. This, to varying degrees, colors their new identity with curiosity and determination, powerful drugs in combination.
Knowing this progression to work as it does, I find it incredibly painful, almost nauseating, when I hear people say, "I'm not a gym person... it's not in my DNA... I'm not that disciplined... I'm too busy..." Really? It's not in your DNA to move properly or to feel good about yourself? Too busy to grab hold of one thing in your life so that you'll become better at all the rest? I'd hate to be so presumptuous as to conclude that you are not the only person in the world dealing with such problems. NEWSFLASH: No one is naturally a "gym person." No one is inherently disciplined. Some have simply been conditioned to become so because they have seen success and decided they want more. Get on board and find a foothold.
A positive self-image is one of the most powerful effects of training, yet it is far too often misunderstood as a cause. Effort, motivation, and dedication are all learned capacities we pick up through the course of our lives in response to positive or negative outcomes. This means that everyone's past is necessarily different and has shaped their identity to this point in a decidedly unique way. This is unavoidable, but too many use it as a justification to fail, to continue to see themselves as unfit, obese, or physically unable. It's as if God had given them low self-esteem and massive insecurity and its their duty to accept it. No identity is etched in stone. No one is fundamentally anything except what they do.
Remember that -Blair Morrison
Saturday, October 2nd
The weekends are my downfall. I typically have no structure in my schedule, so it makes it hard not to just sit around, eat bad food, and do nothing productive. This is why you have friends and workout partners though! Tony and I made plans to get in a workout before I went to work today.
METcon
** 15 min. AMRAP **
5 Ground to Overhead (105lbs)
10 Pull-ups
15 Burpees
GT 5 rounds and 28 reps
My lungs were burning on this. The G2OH were killing me. I couldn't catch my breath, which again shows me how deconditioned I am. I am glad that I got a workout in, now off to work.
10/1/10
Friday, October 1st
The end of my first week is here, and I feel pretty good about it. My nutrition has gone to plan for the most part as well. Today my schedule got switched up a bit, so I am hoping to get in a METcon later. My legs and shoulders are still a bit sore, that not-so-rest day helped a little, but back at it I go today.
Power Cleans
1 x 15 @ 95
1 x 15 @ 95
1 x 5 @ 125
1 x 5+ @ 145 (12 Reps)
SDHP
2 x 15 @ 95
Lucas has me on this strength routine. The last set of your strength you do as many as possible. I was pretty happy with 12 reps @ 145. My strength is defnitely down, but I think my form has improved, wierd. Later I plan on doing a METcon w/Power Cleans. I will post, if and when I get to it!
9/30/10
Thursday, Sept. 30th
Today was suppose to be a rest day for me, with just a light jog, but my good friend Tony convinced me otherwise. My body is still hurting everywhere, but I wanted to do something to help loosen things up. Tony bought some sand and some sand bags, so we filled them up, duck taped, and got them ready for their first WOD. Today was light, but still effective.
METcon
5 Sandbag stairs (Sandbag: roughly 40lbs)
10 Glute-Ham Sit-ups
15 Push-ups (Show hands)
20 Sandbag Squats
** 3 Rounds **
GT 10:09
TM 8:52
METcon #2 "Annie"
50-40-30-20-10
Double Unders & Sit-ups
GT 8:31
9/29/10
Wednesday, Sept. 29th
Do you know that feeling when you just start working out, and DOMS seems to take over all other senses, this is me. I am stiff all over, but it is definitely a feeling that I have missed. Today is the final day before a rest day. On the agenda for today was the workout on the Crossfit main site.
20 min. AMRAP
10 Push Press (115lbs)
10 KB Swings (55lbs)
10 Box Jumps (24in Box)
GT 7 Rounds & 14 reps
TM 15 Rounds @ 10 Reps (I think)
This workout did not test my cardio at all. The Push Press was too heavy for me to get my lungs into it. This METcon is definitely one that is suited for bigger guys like Tony, as you can see, he crushed it today! Tomorrow i am going to run a nice slow pace for probably 3-5 miles.
20 min. AMRAP
10 Push Press (115lbs)
10 KB Swings (55lbs)
10 Box Jumps (24in Box)
GT 7 Rounds & 14 reps
TM 15 Rounds @ 10 Reps (I think)
This workout did not test my cardio at all. The Push Press was too heavy for me to get my lungs into it. This METcon is definitely one that is suited for bigger guys like Tony, as you can see, he crushed it today! Tomorrow i am going to run a nice slow pace for probably 3-5 miles.
9/28/10
Tuesday, Sept. 28th
Yesterday was the first day back, and I could tell. I posted my before picture and I will post pictures around the 3 month, six month, ect. I am not incredibly sore, but thats because I threw up before I could do any work. Lucas has decided that I need to do benchmark workouts of Crossfit to get me back into it. So, today brings "Fran".
Fran: 21-15-9 of Squat Thrusters (95lbs) & Pull-ups.
GT: 8:00 (PR is sub 5)
Squat Thrusters
10 @ 95
8 @ 105
6 @ 115
4 @ 125
2 @ 135
2 @ 135
2 @ 135
Fran: 21-15-9 of Squat Thrusters (95lbs) & Pull-ups.
GT: 8:00 (PR is sub 5)
Squat Thrusters
10 @ 95
8 @ 105
6 @ 115
4 @ 125
2 @ 135
2 @ 135
2 @ 135
9/27/10
The New Beginning
Alright, this is the beginning of my journey for the CrossFit Games 2011. I am starting from scratch. I am completely deconditioned. I have done nothing for the last 2 months. I have had wrist and hand problems, and they still persist, but I'm just tired of doing nothing. I rested in hopes that they got better, and they didn't. Now, I am just working through it. The first WOD of the journey is Fight Gone Bad.
"Fight Gone Bad" - A running clock: 1 min. of wall balls (20lbs), SDHP (75lbs), Box Jumps (21in), Push Press (75lbs), Rowing (Cal) Rest 1 min. 3 rounds
Score: 180: This is almost laughable. About 6 months ago, I scored about 290 with 95lbs on the bar. If this doesn't show what laziness does, I don't know what does. The score is embarrassing, but I am just glad to be back doing something.
P.S. I threw up in round 2.
METcon #2
100 Burpees for time
6:43
Subscribe to:
Posts (Atom)