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!
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