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!

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.

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.

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!

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.

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.

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.

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.

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!

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!

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, 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.

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.

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.

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.

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!

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!

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!

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

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.

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.

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.

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)