Thursday, December 22nd

Warm-up

Tabata lateral bounds

800m run

Score: 12 bounds, 3:50 - 800m run

METcon

*For Time*

Run 1000m

100 release hand push-ups

25 power cleans (135lbs)

Time 14:43

Wednesday, December 21st

Warm-up

Tabata box jumps (21'') [20s of work/10 sec of rest/8 rnds]

Score 15

METcon#1

** 10 min AMRAP**

3 wall climbs

6 KB swings (55lbs)

3 wall climbs

9 KB swings

3 wall climbs

12 KB swings

Etc..

[Score is total KB swing reps]

Score: 61 Reps

METcon#2

5 push press (125lb) every minute on the minute (10minutes)

My legs are dead today and we started with tabata box jumps. I did 19 jumps the 1st 4 rounds but I couldn't keep the pace. Tabata scores the lowest round you record in the 20 sec interval, 15 was mine. The 1st METcon combines my 2 least favorite movements in crossfit, KB swings and wall climbs. I was feeling pretty sorry for myself in this one. I should have gotten a lot better score, but I was just blah today. I woke up 20 minutes before I had to be there, that was a bad idea.

Monday, December 19th

Warm-up

6 wall climbs

12 up/downs

18 grosshoppers

* Untimed*

METcon

**5 RFT**

20 walking lunges w/45lb Kbs in each hand

200m run

20 SDHP (45lb KB)

Time 16:54

I'm writing this two days later, and my legs are still incredibly sore! The workout went pretty smoothly, but the after effects have been pretty bad ha.

Saturday, December 17th

Warm-up

75 air squats

50 release hand push-ups

25 burpees

Time 5:30 (roughly)

METcon

Team "Jackie"

1000m row

50 thrusters (45lbs)

30 pull-ups

Jackie, was done as a team today. There was four of us, everyone did the entire workout, but you couldn't start rowing until the person in front of you finished rowing and so on. I have no idea what my time would have been. I brought in the anchor for our team. I was happy with the warm-up, I did all 75 air squats unbroken at a pretty good pace. I still felt like crap after the workout. Celebrating the end of school has taken me 2 days to recover. I am staying away from drinking for awhile..ha

Tuesday, December 13th

Warm-up

** 3 RFT **

5 sumo-deadlift high pulls (45lbs)

5 air squats

5 clapping push-ups

Time 1:01

METcon

** 3 RFT **

15 KB swings (53lbs)

15 sum0-deadlift high pulls (95lbs)

15 pull-ups

Time 10:17

Todays workout was a forearm nightmare. After the workout it hurt to open my hands. The worst part of the workout is by far the SDHP. Its just an awkward movement for me. I would like to clean underneath it or something, but just pulling it up and going back down with your feet in a sumo stance...not a fan. Tomorrow will be an off day more than likely. I have two finals left and I'm done for the semester!

Monday, December 12th

Warm-up

21-15-9

burpees

walking lunges

Time 4:40

METcon

**3 RFT **

25 ceiling wall balls (20lb ball; 11 ft target roughly)

800m run

25 handstand push-ups

Time 43:35

This workout was rough. Well, it was just the handstand push-ups that just physically became almost impossible. The run and wall balls were just there, I had to take so much time resting on the handstand push-ups that its wasn't taxing on my cardio, just my shoulders. This is what your head looks like when it touches the ground 75 times. Back at it tomorrow!

Saturday, December 10th

Team METcon

- For time

50 pistol squats

100 taters (53lb KB)

150 clapping-release-hand push-ups

200 wall ball throw overs (20lb ball; 9 bar to clear)

Dan & Me 31:32

Dan is a new member of our cross fit gym. He was my partner today and I'll have to say he did fairly well. The METcon wasn't so terrible. Pistol squats are not too bad for me, I haven't done them in a while, but it was a good change. Taters just took time, not a huge problem. The push-ups took awhile. You get to a point where you physically can only do 5 push-ups in your set and then you collapse. The wall ball throws were different. There was no squatting involved, you simply just threw the ball over a 9 ft pull-up bar and you had to catch it on the other side. It tested your accuracy and shoulder stamina for sure. Tomorrow is going to be another rest day more than likely, just hitting the books for finals this week. 4 finals in 4 days and I'll be 1 year through PA school, crazy to think about.

Thursday, December 8th

Warm-up

5 wall climbs

30 air squats

5 wall climbs

** For Time **

Time 1:31

METcon

** 7 RFT **

7 power cleans (95lbs)

7 front squats (95lbs)

7 burpees

7 lateral jumps

Time 13:51

Today's workout was deceptively hard. You look at the number 7 and you think ah, that isn't that many reps I should be able to do most of that unbroken. If it were only so easy. Lucas has decided that all of our warm-ups from now on are going to be timed warm-ups. It does do a good job of getting me warmed up and it feels like you do a second short METcon. Tomorrow is going to be my rest day and then back at it on Saturday morning.

Wednesday, December 7th

Warm-up

21-15-9

Taters (a KB squat clean w/a flip of the KB at the top, 40lb KB)

200m run

Time 6:20

Push Press

5 reps 70% of 1 RM (125lbs)

Every minute on the minute, 10 min.

METcon

"Annie"

50-40-30-20-10

double unders

situps

Time 9:20

I would like to start by thanking everyone who helped kick Japan's ass after they attacked Pearl Harbor 70 years ago today. Today's workout was a breath of fresh air. I wasn't completely miserable doing a workout for the first time in days. 125lbs was fairly light until about set 6, then it became a little bit of a struggle. I did get all 10 rounds with all reps completed. Next week we will be doing 75% of our 1 RM and progress upwards. I have done Annie a lot faster than this before. I missed on a few double unders on my set of 50 & 40, that could have taken some time off, and my sit-ups just weren't as fast as I need them to be, I attribute that to my fat stomach. All in all a good day.

Tuesday, December 5th

Warm-up

2 min AMRAP

Burpees

Score: 40

Skill/Strength

3 x 10 heavy KB swings (70lbs)

METcon

20 min AMRAP

20 KB swings (70lbs)

10 burpee box jumps (25'')

Score: 6 rounds

Today, my hands got a little beat up. I was not looking forward to this WOD at all, but I got threw it. I wish I would have gotten to 7 rounds, but maybe next time. School is winding down, which is a huge plus. Once christmas break hits hopefully I can start getting more strength sessions in, or perhaps two METcons/day.

Monday, December 5th

Warm-up

4 min AMRAP

5 air squats

10 release hand push-ups

Score: 9 rnds 8 reps

Front Squat

2 x 10 @ 95lbs (warm-up)

1 x 8 @ 155

1 x 6 @ 185 (w/help from Lucas)

1 x 4 @ 185

1 x 2 @ 195

METcon

8min AMRAP

8 toe 2 bar

8 front squats (115lbs)

Score: 3 rounds 10 reps

I am not performing well in the gym at all. I think I can attribute this partially to my terrible terrible eating, and then again to just not being consistent in the gym. My legs have been sore for awhile now and today we had to do front squats. My legs were just done for very shortly into the METcon, my score sucked. I've got to find my motivation to push somewhere.

Saturday, December 3rd

METcon

50 hang power cleans (75lbs)

40 overhead lunges (45lb plate)

30 KB swings (70lbs)

20 wall ball squat clean (20lb; 10ft target)

10 wall climbs

500m run

10 wall climbs

20 wall ball squat clean (20lb; 10 ft target)

30 KB swings (70lbs)

40 over head lunges (45lb plate)

50 hang power cleans (75lbs)

Time: 34:00

Getting to the gym less than 4 days a week is killing me when I actually work out. I noticed that I am feeling sorry for myself a lot more during the workouts than I was when I was regularly going 5-6 days a week. I cannot mentally endure as much suck as normal. This workout was a killer on the shoulders. A 70lbs KB was a bit heavier than I am accustom to, but that wasn't the worst part of this workout. I give that honor to the wall climbs I think. I'm guessing tomorrow is another rest day. We'll see..

Thursday, December 1st

Thrusters

1 x 5 @ 95

1 x 5 @ 115

1 x 5 @ 135

METcon

2 RFT

35 medicine ball squat cleans (20lbs)

15 thrusters (95lbs)

500m run

Time 15:58

I worked up to a some what heavy set of 5 squat thrusters. 135 wasn't as heavy as I could go, I was just getting lose, and hoping to make the 95lbs in the METcon feel light. I can tell my routine has been all out of sorts. This workout should not have been that terrible, nor should I have been that slow. My back tightened up, the light weight on the med ball squat cleans is very deceptive. The weight never gets heavy, but your legs get worn down. I'm hoping to get back into the gym regularly again.

Monday, November 28th

METcon

3 rounds

1 minute front squat (135lbs)

1 minute box jumps (25'')

1 minute dead lift (135lbs)

1 minute lateral bar jumps

1 minute release hand push-ups

** Rest 1 minute between rounds **

Score: 351 reps

Well the holidays hog tied me and I have been one lazy man. I did do Tough Mudder Indiana on Saturday the 19th, but that is literally it since my last post. I have sat around and eaten myself to misery. I have done nothing but play video games and watch football. After working out today, I realized one of two things happen when you come back from a break. 1, you feel so bad that you wonder why in the world you do things like this on a normal basis and question ever working out again or 2, you are mad at yourself for taking a break, and tell yourself if you hadn't then you wouldn't feel so bad. I'm at number 2, but was leaning towards the first scenario half way through this workout. I did not feel good at all. Most of my reps were either box jumps, lateral jumps, or push-ups. The barbell movements were just awful. Back at it tomorrow. Hopefully I get back into a routine and start to feel good again!

Wednesday, November 16th

METcon
10-9-8-7-6-5-5-3-2-1
155lb power cleans
Handstand pushups

Time 21:00

Tuesday, November 15th

Front Squat

1 x 5 @ 155

1 x 5 @ 175

1 x 5 @ 185

1 x 3 @ 200

500m row sprint

Time 1:37

Today was basically what I wanted to stay away from this week, heavy legs. However, I would rather do this on Tuesday than Thursday. I will have almost 5 full days to recover and be ready to run 12 muddy miles on Saturday. 500m sprints are terrible. They always make you feel a little nauseated and beat up.

Monday, November 14th

METcon

** 15 min AMRAP **

15 double unders

15 box jumps (25'')

15 burpees

Score: 7 rounds 15 reps

I started way way too fast on this workout. By round 3 I was gassed. I did most of my double unders and box jumps unbroken, but I was literally crawling on my burpees. I was hoping to get around 8 rounds, I didn't quite make it there, but there wasn't a whole lot more I could do in this workout. Counting down the days until Tough Mudder Indiana 2011. 6 days and counting. I want to stay away from any heavy legs this week, running 12 miles is going to be hard enough, let alone having sore legs.

Saturday, November 12th

METcon - Team Chipper

Row 300m

125 shoulder-to-overhead (95lbs)

100 up-in-overs (25in box)

125 KB swings (53lbs)

100 air squats

125 wall balls

100 sit-ups

125 lunges

100 "2 for 1" burpees

Andy and I: 39:14

This workout was a long drawn out workout. Crossfit workout don't usually last more than 30 minutes so this was a nice change of pace. The worst part of this workout was by far the KB swings and wall balls. Everything else wasn't terrible. I'm glad I went to the gym, a good way to start my Saturday. Taking a rest day tomorrow.

Friday, November 11th

METcon

"Helen"

** 3 RFT **

Run 400m

21 KB swings (53lbs)

12 pull-ups

Time 10:06

I did Helen back at the beginning of August in 11:50. I almost and should have broke the 10 minute mark this time. I am happy with taking almost 2 minutes off of my time in a little over 3 months. I am heading back to the gym in the morning to start my Saturday off right. Sunday will be my rest day, and I'm more than ready for it to get here. Tough Mudder is right at a week away now. I'm just hoping the weather gets a little warmer out or its going to be a long race!

Thursday, November 10th

METcon

"Bobby"

** 5 RFT **

5 wall climbs

20 burpees

Time: 13:52

Bobby, a fellow crossfitter at Crossfit Terre Haute is leaving for basic training and his last day at the gym was today, so this was his Hero workout, it sucked. The shoulder burn was definitely the worst part about this. I'm glad this workout is done, it was one that I was not looking forward to. We shall see what tomorrow brings, getting to the gym early in the a.m.

Tuesday, November 8th

Strength

1 deadlift at 285lbs every minute for 10 minutes

METcon

4 wall climbs every minute for 10 minutes

The last round of the wall climbs you were to do as many as you could, I only made it to 5. My shoulders were on fire and my head was killing me from inverting so many times. The 285 felt pretty good. I was really trying to concentrate on my lumbar curve, making a conscious effort to not allow my back to round out. Tomorrow night I won't be getting into the gym until around 7 p.m., but I will get something in regardless.

Monday, November 7th

METcon

** 3 RFT **

30 wall balls (20lbs ball; 10ft target)

30 clean n jerk (75lbs)

Time 19:17

This workout sucked! I though my shoulders were going to fall off. It went from pressing to...pressing. My lower back became extremely tight too! My lungs were not really a factor because I would have to rest from the muscle fatigue before I became out of breath. I'm glad I got this workout done early today so I can hit the books tonight without having to worry about getting to the gym. Back on top of a decent diet today, we'll see how long that lasts!

Sunday, November 6th

Bench Press

10 x 3 @ 185

Dips

1 x 20

1 x 13

1 x 10

Pull-ups

3 x failure

I am unable to get in my strength session with Lucas because of class tomorrow so I went with my brother tonight to get it out of the way. I was suppose to bring the weight down on the sets of ten and minimize rest in between sets. 185 went up easy today, which is a good sign. Next week I'll be jumping up to 205 for 10 sets of 3. Tomorrow I will be heading to the crossfit gym at some point. Hopefully it will be a good week of training, and getting back onto a healthy diet.

Saturday, November 5th

METcon

** 10 RFT w/partner **

5 burpees

10 thrusters (95lbs)

200m run

Me & Larry: 19:45

A good way to start the weekend. Larry and I were teamed up today for this little doozy. It wasn't so bad with a partner, getting to rest every other round. I was able to get all of my thrusters unbroken. I should have ran a bit faster on my runs, but it was still a pretty good WOD. My diet has fallen so far from were it needs to be this last week it isn't funny. I am getting back onto paleo starting Monday. I obviously cannot just have a snack here and there, it is quite pathetic.

Thursday, November 3rd

Strength
3 push press every minute for 10 minutes at 155lbs

METcon
20 box jumps every minute for 10 minutes

Today was a relatively easy day in the gym. Probably won't make it to the gym tomorrow. Having to head to Indy and more than likely will not make it back in time to attend class. I will try to make something up myself at home.

Tuesday, November 1st

METcon
3 DL every min for 10min (235lbs)
30 reps of 235lbs

METcon #2
20KB swings (53lbs) every min for 10min
Score: 13

On the first couple of sets I got 20 reps but after that it was a steady decline. I ended up with my lowest round at about 13 KB swings. Tomorrow is a busy day but I will try to get into the gym. And of course it is the start of Movember!

Monday, October 31st

Bench Press
10 x 3 @ 200lbs

Weighted strict pull-ups
3 x 5-6 (25lb plate; with assistance from Lucas on a couple each round)

Dips
3 x 15

I was very very happy with doing 10 sets of 3 @ 200lbs, considering last week I was only able to get I think 8 sets at 195lbs. The strict pull-ups were a good change of pace. I haven't done strict pull-ups in awhile. This is something I would like to incorporate a few time a week. The dips I slacked on, I probably could have made it to 17-18 each round. I will have to admit, I fell off of the paleo wagon, hard, this weekend. With that being said, I am done with a strict paleo diet. I am going to continue to eat well, just not as strict. It was becoming miserable, and no one wants to be miserable! I will hitting up Crossfit Terre Haute today at 4 p.m. for a METcon.

METcon

** 3 RFT **

15 sumo deadlift high pulls (95lbs)

15 wall balls (20lb ball;9.5'' target)

15 push jerk (95lbs)

15 knee to elbows

15 hang cleans (95lbs)

Time 17:08

Saturday, October 29th

METcon

** 25 min partner AMRAP **

400m run

10 overhead lunges (45lb plate)

20 release hand push-ups

Score: 15 rounds 2 reps

5000m run

Time 26:36

Saturday's are usually partner METcons. Today one partner would run 400m while the other partner did as many rounds of the lunges and push-ups as he/she can. The score is the total number of round of the push-ups and lunges you can do in 25min. The push-ups were by far the limiting factor in this workout. My shoulders were on fire. Afterwords, two of my brothers and I went on a casual 3 mile run. We have our 12 mile tough mudder coming up in about 3 weeks, so I may try and start running a little bit more. I did finally have a cheat meal yesterday on my paleo diet. I went out to eat with my parents at La Potasina, it was awesome. I'm back on it today.

Thursday, October 27th

METcon(a)

5 push press @ 80% 1RM every minute for 10 minutes

METcon(b)

25 air squats every minute for 10 minutes

I'm not sure if I drastically over estimated my 1RM for this workout or if my muscle endurance is very sad, but one of the two happened. I only got all 5 on TWO rounds. The other rounds I was getting 2, 3 at best. I estimated 185, that was true at one point, but maybe not so much anymore. After METcon(a), I preceded to do 25 air squats every minute on the minute for 10 minutes. I finished my squats with usually around 30 seconds left. I'd rest for the remaining 30 and start again. I think my body needs a rest day, I didn't feel it today. Tomorrow I am forcing myself to just relax and hopefully Saturday I can get back into the gym and start getting after it again. Food log to come

Breakfast: one protein shake, one banana, one black coffee
Snack: three servings some sunflower seeds, one protein shake
Lunch: two egg whites two whole eggs, three sausage patties, leftover sweet potato fries
Dinner: chicken and apples, bananas and honey
Snack: Half a cucumber

Tuesday, October 25th

Breakfast: one protein shake one banana
Snack: 10 strawberries
Lunch: four eggs five pieces of bacon one sausage patty
Snack: Sunflower seeds
Dinner: Sweet potato fries hamburger patty, green tea (questionable paleo)

METcon
5 deadlifts every minute for 10 minutes (225lbs)
15 sit-ups every minute for 10 minutes

METcon #2
200m sprint repeats w/partner for 10 minutes

Score 15.5 rounds.

I did terrible on the deadlift part today. I though my back was rounding out, so I was being a bitch and didn't do as many as I should/could on each round. The sit-ups I knocked out without a lot of difficulty. The sprints were god awful. If you are not accustomed to going at your 100% max, it will kill you...literally almost. At the half way point I was down to a trot I think. Tomorrow is my rest day finally. Still on paleo, even though I'm eating bad paleo. Bacon and hamburgers a lot lol. I'll get back to lean meats soon.

Monday, October 24th

Bench Press
8 x 3 @ 195
1 x 2 @ 195
1 x 1 @ 197.5

Dips
1 x 15
1 x 12.5
1 x 12

DB Bench
1 x 8 @ 55s
1 x 7 @ 55s
1 x 6 @ 55s

I completed two more sets at 195 this week than I did last week. The idea is to get 10 sets of 3 reps, my muscle fatigue is just getting the best of me. On the last set I did 197.5, because Lucas forgot to take the 2.5lb plate off of his side of the bench, thanks buddy! I will head back to the gym at 4 for a METcon.

METcon

**15min AMRAP**

25 hang power cleans (95lbs)

25 box jumps (24'')

Score: 5 rounds 10 reps

This AMRAP was a lot more of my lungs than I thought it would be. I thought my forearms were going to scream mercy before anything else. My quads fatigued from the box jumps, I tried to do all box jumps unbroken, I broke up 1 set of them, I think round 4. All in all, it was a good days work in the gym.

Breakfast: one protein shake, one banana
Snack: one protein shake
Lunch: two small chicken breast, half of a cucumber, one green pepper
Snack: 1 banana, black coffee, 1 protein shake
Dinner: one bacon chicken taco the shell was lettuce
Snack: one blueberry\banana Paleo muffin

Sunday, October 23rd

Front Squat
1 x 8 @ 135
1 x 5 @ 155
1 x 5 @ 185
1 x 5 @ 195 ** 5 rep PR **
1 x 3 @ 200 ** 3 rep PR **

Tabata Push-ups: 23/17/9/5/7/6/6/6
Tabata Air Squats: 19/17/16/16/15/14/13/14
Tabata L-sits: No score, but held as long as I could each

Breakfast: one protein shake
Post workout: one protein shake
Snack: one banana covered in almond butter and hazelnuts
Lunch: chicken wrapped in lettuce, 1 cucumber
Snack: 3 celery sticks with almond butter
Dinner: 2 small bacon burgers wrapped in lettuce, 1 green pepper

Saturday October 22, 2011

Breakfast: one protein shake one banana
Snack: one protein shake
Lunch: 8 ounces steak, one sweet potato, two celery sticks with almond butter
Snack: 3 celery sticks w/almond butter, 1 banana
Study coffee black
Dinner: 6oz ham steak, 2 eggs, 1 cucumber, 1 serving of carrot juice
Snack: TBD

METcon
Team "Grace"
60 clean & jerks (135/95lbs)
**rest 10 minutes**
Repeat team "Grace"

Team: Rochelle and I
Time 6:51/7:13

The first round of Grace I actually felt strong, relative to how I usually feel. I think I did 10 clean and jerks at 135 before Rochelle took over, that was more than I anticipated. Rochelle did an awesome job with 95lbs, I think we equally carried the weight in this one. The second round of Grace, was much tougher, even though it only took us 20 seconds more, I felt like it was exponetially harder! I have continued paleo today for the 6th day now. 6 days on something seems like nothing, if someone was working out for 6 days and wanted to quit, you would tell them that they had no will power. If someone quit a job after 6 days you would think that they are a slacker. I'm not kidding when I say that I'm proud that I'm still going at day 6! lol My roomates (brother & sister-in-law) tempted me with Monicals pizza today and it was rough to turn down, but I did. Tomorrow is leg day with Tony, looking forward to it.

Friday, October 21st

METcon
"Randy"
75 power snatch (75lbs)

Time 7:32

I felt pretty cruddy last night, but when you fall off of the horse, you have to get back on...or so I'm told. Today's workout was quite different than Fran which was nice. "Randy" was a good burn of the traps today. I will have my food updated later on today. After today, it will be 5 complete days on paleo + protein diet. I am down to 154lbs, which I'm indifferent about. I would really like to gain muscle, but if I keep getting stronger I suppose I don't care what my weight is. I have decided if I get down below 150lbs, I may have to call it quits on this! I may do some running or a strength session later on tonight. I will post if that is the case!

Breakfast: 1 protein shake
Snack: one protein shake, 3 ounces raspberries, 5 celery sticks with almond butter water, 1 tall black coffee
Lunch: a spinach salad with chicken, raspberries, hazelnuts, and a little bit of olive oil, one banana
A study coffee! (I needed it)
Dinner: 8 oz steak, baked sweet potato fries seasoned with black pepper and salt
Snack: protein shake

Thursday, October 20, 2011

Breakfast: 1 protein shake
Snack: 1 protein shake, 1 banana, 1 serving of pistachios
Lunch: three egg whites, three whole eggs, 4 ounces ham steak, Water
Snack: protein shake
Dinner: 4oz chicken breasts. 1 can of green beans, 1 serving of carrot juice

Thrusters
1 x 5 @ 95
1 x 5 @ 105
1 x 5 @ 115
1 x 5 @ 125
1 x 5 @ 135
1 x 5 @ 145

METcon
"Fran"
21-15-9
Thrusters (95lbs)
Pull-ups

Time 5:54

Fran, you are a bitch. I workout that takes less than 6 minutes, had me throwing up for about 15 minutes. My PR is 4:11, but back on August 30th I did this in 7:25, so I am slowly but surely getting back into shape. Of course, in August I didn't throw up for 15 minutes after the workout. I felt absolutely terrible after this. Most of my lunch is now gone, and I have no appetite for dinner. :( I'll just have to eat more tomorrow! ha

Wednesday, October 19, 2011

Breakfast: 1 protein shake 1 banana
Snack: 1 cup of spinach, 1/2 cup of pecans, 1/2 cucumber, 1 protein shake
Lunch: 5 eggs, 9 slices of bacon, 1 glass of carrot juice
Dinner: 2 small chicken breasts, one onion, one and a half cups mushrooms, one glass carrot juice
Snack: One handful almonds, one protein shake

Today is my rest day from the weights, but I am still on the food track and paleo + protein shake diet. I think I'd lose too much weight if I were to cut out protein shakes. I have no weight to lose!

Tuesday, October 18, 2011

Breakfast: 1 banana, 1 protein shake
Snack: half cup of pecans, 1 cup of blackberries, 1 cup baby spinach, one banana, one protein shake
Lunch: One seasoned chicken lettuce wrap, 1 cup carrot juice
Snack: one banana
Dinner: 28 grilled shrimp 3 cups corn 1 cup carrot juice

Late Snack: 1/2 cup of pecans

Workout

Find 5 rep hang clean max

1 x 5 @ 135

1 x 5 @ 155

1 x 5 @ 165

1 x 2 @ 175

1 x 2 @ 175

METcon

3000m row

Time 12:30

Exit Work

100 sit-ups *untimed*

The paleo thing is coming along. The gym is trying to go one month without any cheat meals..I find that to be a little much ha. I'm on day 2, of paleo + protein shakes. During the week I know I will be fine, but its the weekends that are going to test me! I was happy with hang cleaning 165 x 5, I am starting to feel a little more explosive. The 3000m row was terrible. My quads were on fire, as was my lower back. Tomorrow is my rest day, I may try to do a little something, but we'll see.

Monday, October 17, 2011

Bench press
6 x 3 @ 195
1 x 2.5 @ 195
3 x 3 @ 185

Dips
1 x 20
1 x 10
1 x 12

Dumbbell bench press
1 x 4 @ 65s
1 x 8 @ 55s
1 x 6 @ 55s

METcon
30 squat thrusters (95lbs)
1 mile run
30 squat thrusters (95lbs)

Time 14:44

My gym is doing a Paleo challenge so I am now keeping track of my food that I'm taking in
Breakfast: one banana, one handful sunflower seeds, one protein shake
Snack: one protein shake
Lunch: one seasoned chicken lettuce wrap, 1 cup BlackBerries, one half sliced cucumber
Snack: one banana, one protein shake
Dinner: 10 shrimp, one green pepper, one half onion, one serving of carrot juice
Snack: one fruit vegetable smoothie named green goodness, handful of sunflower seeds

Thursday, October 13th

METcon
"Cindy"
**20 min AMRAP**
5 pull-ups
10 push-ups
15 air squats

Score: 19 rounds

The firs 10 minutes of the workout went by pretty smoothly, and then it was down hill. My hand ripped open from the pull-ups, my muscles started failing during the push-ups, and my legs were just plain getting tired from the squats. At the half way point I think I was around 12 rounds in. The pull-ups were more of a break than anything, the push-ups had to be broken into 3 sets by the final couple of rounds, and my pace on the air squats was slowing. All in all I'm pretty happy with it. This is the first time I've done this workout, we'll see how I do again in a few months.

World Class Fitness in 100 words

•Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
•Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
•Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
•Regularly learn and play new sports! - Greg Glassman

Tuesday, October 11th

3.1 mile run

Time 27:06

I did a workout yesterday as well, but it really isn't worth blogging about. My lower back was/is so tight and tender from the deadlift workout on Saturday that it made it almost a worthless workout. Got up this morning at 5:45 a.m. to get in a 5k. My back was starting to bother me towards the end but hopefully it will help loosen it up a bit. Heading to the gym later on tonight.

METcon

"Karen"

150 wall balls (20lb ball;10ft)

Time 11:46

Exit work

GHD sit-ups

3 x 10

Saturday, October 8th

"Union Games"
METcon #1
500m row
400m sprint

Time 3:20

METcon #2
1RM power clean
*5 min*

Score 195lbs

METcon#3
21-15-9
Deadlift (225lbs)
Box jumps (24'')

Time 5:58

This was a good way to start my Saturday. I was going into the competition today knowing these were not my strongest movements, but I am pleasantly surprised by how I did. The first workout, was intense. It was a dead sprint on the rower and transitioning into the run. I felt nauseated after it. I am not used to pushing to that level, but I did tie for 1st in the WOD. 2nd WOD I should have cleaned up 205, I just missed it, barely. If I had time to try again, I think I would have gotten it. 195lbs placed me in 3rd for that WOD. The last WOD was only the top 3 guys, both which who had 60-80lbs on me. I thought I was going to get smoked on this workout, and I did but not as bad as I thought I would have ha. 225 is not a light weight for me, I'm only 155lbs! All 3 of us guys were heading into the round of 15 about the same time. However, the bar felt incredibly heavy for me when I picked it up for the first time in the second round whoa. I just couldn't keep up the pace. I still feel good with my time and happy with the day!

Friday, October 7th

METcon

*30 burpees*

21-15-9

Front squat (115lbs)

Push press (115lbs)

*30 burpees*

Time 16:41

I did the morning session today, and it was apparent that I'm not accustom to doing conditioning in the a.m. I just didn't have that extra push and drive. I could have done a few more front squats each time I picked up the bar, but I became content on getting to a certain number, for example I put the bar down at 5 reps each time on the round of 15, I could have done more. I am heading off to the Fall Festival in Evansville with some friends for the day, I here there is a lot of bad food that tastes great. So long paleo...

Thursday, October 6th

METcon

*5RFT*

30 double unders

30 box jumps

400m run

Time 16:05

For the last couple of days my entire body has been tender, to say the least. Today was a good workout for me. There was no barbell or weighted movement at all. A good cardio/accuracy workout. I do have to say that I beat one of my best friends Tony today! I had to throw that in there.

Tuesday, October 4th

METcon
"Angie"
100 pull-ups
100 push-ups
100 sit-ups
100 squats

Time 25:38

2 mile jog
*untimed*

Talk about being stiff and sore. Going into today's workout I was sore pretty much everywhere. I did a good warm-up that helped loosen me up a little. "Angie" is kind of a bitch to be honest. My hands have ripped open from the pull-ups and my lats feel like they may come off of the bone. After the METcon I did a slow 2 mile jog, it was probably around 19 min. just to try and loosen up. After that I proceeded to jump into the pool outside and dumb ice in with me for a make-shift ice bath. Iced for about 12 minutes and then went on to do an Epsolm Salt soak. I was trying anything to break up the tightness and hopefully not be so sore tomorrow. I do feel a bit better, but still a little stiff

Fitness is Identity

Fitness is…
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

Monday, October 3rd

Bench Press
1 x 10 @ 135 (warm-up)
1 x 6 @ 185
1 x 4.5 @ 195
1 x 5 @ 185
1 x 6 @ 165
1 x 6 @ 165

Dips
1 x 18
3 x 5 PitShark weighted

Smith Pause Bench
1 x 10 @ "135"
1 x 6 @ "185"
1 x 6 @ "185"

METcon
12 min AMRAP
Buy in- 49 calories on rower
20 overhead lunges (45lb plate)
10 release hand push-ups

Score: 5 rounds 1 rep

Strength session went pretty well today. We had 5 people working in with us, Tony, Lucas, Mike, Craig, and myself, and we got it all done within an hour. The METcon started with 49 calories on the rower, which ended up being around 600m of rowing, after that you finish as many rounds as possible of the overhead lunges and release hand push-ups. The first round felt great, after that my shoulders were struggling to keep the 45lbs above my head and my legs were starting to get weak as well. This workout plus the leg workout I did yesterday, should leave me pretty sore tomorrow. I'm probably going to get a 3 mile run in later on tonight, if so I'll post my time.

METcon #2

**5RFT**

6 handstand push-ups

12 C2B pull-ups

24 weighted lunges (35lb KBs)

Time 14:32

This second workout sucked! I didn't have a lot left in the tank for this one. The handstand push-ups were by the far the easiest part, and I think chest-to-bar pull-ups took the cake for the worst part, though the lunges came in a close second. I feel good about today, now on to the books for the night!

Sunday, October 2nd

Front Squat
1 x 8 @ 135 (warm-up)
1 x 8 @ 155
1 x 8 @ 165
1 x 6 @ 175
1 x 4 @ 185
1 x 4 @ 185

Leg Press (pause)
1 x 8 @ 4 plates
1 x 10 @ 4 plates
1 x 8 @ 4.25 plates
1 x 8 @ 4.25 plates

Pistol Squats
2 x 10 w/band assistance

I went to the gym today and did a decent leg workout. Tony and I started with front squats, which didn't feel terrible. Usually my core feels like my weak link when I'm front squating, but today it felt pretty good. After front squats we went to the leg press. At the bottom of the leg press we let the weight rest at the bottom and then attempt to power it up. Pistol squats was the last thing. I used bands to help keep my balance at the bottom of the movement. The idea is to get to the point where no bands are needed. I'm not too far from that.

Friday, September 30th

METcon

*3 rounds*

Max unbroken Box Jumps (24'')

Max double unders

Max KB swings (53lbs)

Score - Rd 1: Jumps 53, DBL 57, KB 17

Rd 2: Jumps 50, DBL 60, KB 15

Rd 3: Jumps 30, DBL, 0, KB 20

Total Score: 292

Today's workout was a bit different. Accuracy (one of the 10 aspects of fitness) was a main character in the workout. This workout is designed that if you mess up, the round is over. Pausing at the bottom of the box jump, messing up a double under, or putting the KB down ends the round. This was frustrating to a lot of people because they'd mess up their box jumps by coming off the box wrong to where they can't just jump back up, so their round would end. I only ran into this problem on the last set of double unders. I messed up on my first double under, therefore, I get a score of 0 for that round. Frustrating. My score could have been a lot better but I started to feel sorry for myself on the KB swings. I was winded and just put it down early. I could have probably gutted out a few more if not 5 each round.

Thursday, September 29th

A.M. RUN

3.1 miles

Time 26:41

My brother and I got up this morning at a quarter till 6 and ran in the pitch dark. It was a little rough getting out of bed, but after that it felt pretty good. I did the morning run on Tuesday, but never got back to the gym. I forgot I had to play single dad to two kids, so I had to stay home and take care of them. I do plan on getting to the gym tonight as well.

Deadlift

1 x 5 @ 95 (warm-up)

1 x 4 @ 185 (warm-up)

1 x 3 @ 215 (warm-up)

1 x 1 @ 275

1 x 1 @ 305

METcon

200yd burpee broad jump

Time 7:52

This may have been one of the worst workouts in awhile. For 200 yards you have to do a burpee and then broad jump as far as you can, then back down for another burpee and broad jump. 200 yards isn't a long distance at all, but when you have to drop down and do a burpee and a standing broad jump it takes awhile. This burnt the lungs pretty good. I'm not happy with how much I'm deadlifting now, again, a lot weaker than I have been in the past. I'm hoping I can get more strength sessions in to get my strength back up.

Wednesday, September 28th

Molly's B-day WOD

23 Thrusters (155lbs)

* 5 box jumps (28'') on the start of every minute*

Time 10:22 (155lbs/135lbs)

Well this was terrible. I completed 11 reps at 155lbs, and then I had a few reps where I could not lock my arms out at the top. That pissed me off, because I couldn't count them. I had to drop the weight down to 135lbs, where I finished out the last 12. The box jumps were more of an inconvenience than anything. 28'' is not the high for me, but I had to go the box every time the clock got to the top of each minute. This workout was also started with box jumps, not thrusters.

Tuesday, September 27th

A.M. workout

2 mile run - 17:20
100 sit-ups

I was up fairly late studying last night, so when my alarm went off at 5:45 this morning I was feeling rough. I did get up though and run a few miles at a casual pace and then an untimed set of 100 sit-ups. I will head to the crossfit gym tonight for another workout.

Monday, September 26th

Deadlift

1 x 8 @ 135 (warm-up)

1 x 5 @ 185 (warm-up)

1 x 2 @ 235

1 x 2 @ 245

1 x 2 @ 255

1 x 2 @ 265

METcon

15min AMRAP

9 box jumps (24in)

24 wall balls (20lb; 10')

66 KB swings (53lbs)

Score 2rnds + 48reps

The deadlifts were more for form this morning. They were heavy for me, but I was concentrating on keeping a good lumbar curve. I need to start deadlifting for strength a lot more, I can tell I am getting weaker. The METcon today was a forearm burner. Wall balls and KB swings are some of my least favorite moves. The more I do them though, the better I become, in theory anyways.

Wednesday, September 21st

METcon
** 2RFT **
750m row
50 KB swings (53lbs)

Time 13:03

METcon #2
** 5RFT **
5 handstand push-ups
5 wall climbs
200m run

Time 14:01

Today was a long day to say the least, and the week is not going to go by any quicker. Today I got in 2 workouts, not necessarily my idea, but I'm glad I did them now that I'm done. The first METcon combined two of my least favorite movements. The second METcon I did was a pretty bad muscle burn. My body feels pretty beaten down, I think I'm taking tomorrow off and use it as my rest day. Friday I will get back into it again.

Tuesday, September 20th

Strict Press

1 x 10 @ 75 (warm-up)

1 x 5 @ 85 (warm-up)

1 x 3 @ 95

1 x 3 @ 115

1 x 2 @ 125

1 x 1 @ 125

1 x 3 @ 115

METcon

10min AMRAP

10 box jumps (24'')

10 burpees

Score 10 rounds + 6 reps

I am still having problems with my strength. Strict press is suppose to a lift that gets heavy without a lot of weight, but I am disappointed with 115lbs. I almost got 125, but I did have it in me. The METcon was a lung burner. Box jumps don't take a whole lot of time for me to do, especially only ten, but you combine that with 10 burpees and only ten minutes to do as much as you can, it turns in to a lot of suck. Sam and I are going to attempt a 6:30a.m. strength session at Union Hospital. Legs will probably be on tap.

Sunday, September 18th

One of crossfit's variables is sport, which is what I did today. I didn't learn a new sport, but I played 90 minutes of full court basketball. It was nice because I didn't really get off of the couch today, it was Sunday...football of course..

Friday, September 16th

Warm-up
20 air squats
10 pull-ups
**3 rounds; untimed**

METcon
**5RFT**
35 double unders
200m run

Time 6:58

I did my first 3 sets of double unders unbroken, and felt really good. After that I started to mess up a few times on the 4th and 5th rounds. Tony beat me by 8 seconds, which is really disappointing because if I usually never have a chance of beating him in a workout. This day was pretty nice with no real lifting in it. I'm doing the Autism Walk tomorrow so I will not be crossfitting, but I have a good excuse. I may try to make something up on my own and attack if, we'll see.

Thursday, September 16th

METcon
** 3 rounds **
2 min wall balls
1 min box dips
2 min release hand push-ups
* score is total reps *

Score 222 reps

3 max L-sits
18, 16, 14 seconds

This workout tested my muscle endurance to the max. My lungs weren't effected as much as my muscles were. I physically could not do anymore push-ups or dips. I don't know if I'm allowed to blame my embarrassing L-sits on the fact that I did them right after my workout, but that is pretty bad. I am writing this one day late, so I can tell you that my chest is pretty sore from this workout. It was a day that didn't have as much suck in it as others..

Tuesday, September 13th

Front Squat
1 x 10 @ 95lbs (warm-up)
1 x 5 @ 145lbs (warm-up)
1 x 1 @ 185lbs
1 x 1 @ 195lbs
1 x 1 @ 205lbs

Back Squat
1 x 1 @ 205
1 x 1 @ 235

METcon
30 burpee box jumps

Time 1:48

Today wasn't a bad day at all. It is a little disappointing knowing how much strength I've lost. I am going to start running again starting on Thursday. I am wanting/planning on starting an ab routine maybe 3 times a week. Hopefully this will help strengthen my core, which will in turn increase my power on all of the olympic lifts (dead lift, power clean, snatch, etc..). Not sure if I will get in anything tomorrow, I have a full day on my plate with school and mentoring so we'll see!

Monday, September 12th

METcon
In honor of 9-11-01
2001m row
11 deadlifts (115lbs)
11 hang power clean (115lbs)
11 push press (115lbs)
11 back squat (115lbs)
11 air squats
11 push-ups
11 burpees
11 toe-2-bar
11 wall ball

Time 16:58

Today was 9 different movements at 11 reps a piece, with a 2001m row to begin with. As with everyone else in America, I remember where I was on 9-11-01 like it was yesterday. Even as young as I was, being a sophmore in high school, and not realizing the magnitude of the event at the time, it still rings clear in my head. The older I get the more I realize the significance of the events that happened on this day. As hard as my outer shell is, the thought of this day breaks through and hangs heavy on my heart.

Wednesday, September 7th

METcon

"Air Force WOD"

20 squat thrusters

20 SDHP

20 push press

20 over-head squats

20 front squats

*4 burpees every minute*

** 95lbs on all movements **

Score 20:00min time capped, 7 front squats

This workout doesn't look as bad as it is. You start the workout by doing 4 burpees, then on to your first movement, squat thrusters. You do as many as you can until the clock hits 1 minute, then you must stop and do another 4 burpees. Once 4 burpees are completed you start where you left off on the current movement. For example, if you get through 13 thrusters, clock hits 1 minute, you stop do burpees, and when you finish you start thrusters at rep 14. When you get to twenty you move on to the next movement. I was doing well for the majority of movements. I finished over-head squats with about 12 minutes on the clock. Then I hit a wall. My core couldn't stabalize my upper body during the front squats. I would lose the weight at the bottom of my squat because I was falling forward. The time cap was twenty minutes, at the time I had 7 front squats completed. I am completely disappointed with my workout today. Tomorrow brings my rest day, thank goodness! It is needed.

Tuesday, September 6th

Warm-up

1 mile run for time

Time 7:00

METcon

20 KB snatches (53lbs)

30 KB front squats (53lbs)

40 KB SDHP (53lbs)

50 KB push press (53lbs)

60 KB swings (53lbs)

Time 12:08

My body was pretty sore before the workout started. My lower back has been tight ever since I finished Labor Day's workout. After I saw today's WOD I knew it wasn't going to get any better. The 1 mile run really tightened up my lower back. My lungs felt great. I finished a mile in 7:00 and I wasn't short of breath, that is a pretty good sign, for me anyways. I finished the workout and I'm stiff everywhere. Therefore, for the first time tonight I am taking a Epsom salt bath. It is the best way for the body to absorb magnesium, which is a vital nutrient, and it suppose to help loosen up your muscles. I feel a little like a girl for taking a bath, but I here it works lol. Study and relaxing the rest of the night.

Saturday, September 3rd

METcon

"Danny"

** 20min AMRAP **

30 box jumps (24'')

20 push press (115lbs)

30 pull-ups

Time 3 rnds 41 reps

I realized I forgot to post Saturday's workout, but better late than never. This workout was pretty nasty. I was swetting head to toe! There were a few new guys in there today, one of them were in my heat, he pushed me to my max. My back is pretty sore, along with everything else on my body.

Monday, September 5th

METcon

** 5RFT **

800m run

30 KB swings (55lbs)

30 KB high pulls (55lbs)

Time 41:40

Well this labor day started off on a good foot. This workout was tough. My lower back stiffened up after the first round which made me run a lot slower than I wanted to. I also had to break up the swings and high pulls into more sets than what I would have liked. Regardless, I finished the workout and did what I could. I took yesterday off from working out and it was the first day off of my diet. I indulged in a little pizza, soda, and mac & cheese. It was all tasty, but today back to chicken, bananas, carrots, and the rest of all the tasteless things ha. Back to class and the crossfit gym tomorrow.

Friday, September 2nd

1000m row sprint

Time 3:40

Push Press

1 x 3 @ 115 (warm-up)

1 x 3 @ 135 (warm-up)

5 x 3 @ 165

Strict Pull-ups

1 x 5

1 x 3 w/25lb KB

1 x 2 w/25lb KB

1 x 5 w/10lb plate

1 x 5 w/10lb plate

800m sprint

Time 3:00

Today started roughly with the 1000m row as fast as I could. My legs were not ready for that intensity. I felt a little nauseated after it lol. Push press felt heavy, but I was happy I finished all 5 sets with 165. I attempted to do pull-ups with 25lb KB, but it was too heavy I was only getting a few each time. The idea was to do 5x5 of strict pull-ups. 10lb plate was about right. I may have been able to get 15lb plate, but maybe next time. The 800m sprint was about as fast as I could go. Tony and Leon both pushed me big time, more so than I expected from them, only because they are 50-70lbs heavier than me. All in all a good day. Hopefully, I will make it to the gym in the a.m. for a workout!

Wednesday, August 31st

5000m morning run (5:45a.m.)

Time 26:47

Today was suppose to be the off day for running, but I felt over-achieving I suppose. I've been told don't worry about a schedule of exactly how many days you train and rest, you should train hard whenever you can. So if I have time to train 6-7 days in a row I should because there will be a time where I can't for maybe 3-4 days in a row. I believe that to an extent, I say listen to your body. If you feel beaten down, sick, and tired...don't push, you'll only hurt yourself. However, I felt pretty good last night and this morning, so I ran! Tonight @ 6 I will get a workout in at Crossfit Terre Haute and go from there.

Warm-up

5 min AMRAP - Double Unders

Score 302

50 walking lunges

Power Cleans

1 x 2 @ 135

1 x 2 @ 155

1 x 2 @ 175

1 x 2 @ 185

1 x 1 @ 185 *failed to get 2*

1 x 1 @ 185 *failed to get 2*

METcon

15min AMRAP

10 power cleans (135lbs)

20 sumo deadlift high pulls (75lbs)

30 alternating jumping lunges

Score: 4 rounds

I became increasingly sore throughout today, and tonights work did not help matters. It was a large work day for me, and it felt good. I am taking a rest day tomorrow. I am not going to run nor lift any weights tomorrow. I already feel beaten down and I'm sure it is only increase. I will hopefully get back at it again on Friday.

Tuesday, August 30th

5000m morning run (5:45a.m.)

Time 26:25

The run felt good this morning. The weather was ideal, much better than when the sun is up. Getting out of bed is definitely the hardest part. I will be heading to the crossfit gym this evening to get in another workout.

"Fran"

21-15-9

Squat thrusters (95lbs)

Pull-ups

Time 7:25

I thought Lucas was joking when he said todays workout was going to be Fran, he wasn't. I knew that I was not going to PR before the WOD. I have not been doing legs as much, and I'm just not in as good of shape as I've been in the past. I was honestly hoping for around 6 minutes though. I can't say that I'm completely disappointed in what I did, but its hard to be happy with it when I've done it 3 minutes faster at one point in time. Hopefully in time, I will get back to that level and better. I am still holding strong on my diet. I plan on doing another run in the morning as well as an evening workout in the crossfit gym tomorrow night!

Monday, August 29th

"Fight Gone Bad"
** 3 rounds; 1 minute at each station; 1 minute rest at the end of each round **
Wall Ball (20lb ball; 10ft target)
Sumo High Pulls (75lbs)
Box Jumps (20in box)
Push Press (75lbs)
Row (#of calories)

Score 313 NEW PR!

Fight Gone Bad is a METcon that I have not done in quite awhile. I did not think I would get over 300, due to my lack of working out. I have been back for a week since my two week hiatus. The box jumps are by far the worst, knowing that is where I can make up ground, I pushed the hardest on those, making them the worst. All-in-all I cannot be too upset with my score. I am back into the flow of school now, so studying for the remainder of the night and back in the gym tomorrow as well as a 3-4 mile run tomorrow night.

Sunday, August 28th

6600m run

Time 34:53

Today is the big fantasy football draft day! Yesterday was my rest day, I literally did nothing. That left me refreshed today to tackle a nice 4 mile run today. It felt pretty good, I believe this is like an 8:52 pace. I'm attempting to get ready for the mini in a few weeks. I'm not trying to kill myself to get a great time, but the thought of doing a mini keeps me motivated to run.

Friday, August 26th

Push Press
145 x 3
145 x 3
160 x 3

METcon
"Jerry"
1 mile run
2000m row
1 mile run

Time 26:17

Today strength session was ok at best. My core is shot from the deadlifts and toe to bar workout 2 days ago. I didn't have the strength to do as much as I could during the push press, but sometimes you have good days, sometimes you don't. The METcon went decently well. Rowing is something that I have never been good at. I just have keep at it and I'll get better.

Thursday, August 25th

Warm-up
500m row - slow paced
20 push-ups
20 air squats

METcon
** 3RFT **
500m row
30 wall balls (20lb ball; 10ft target)

Time 14:24

This workout combined two things I really am not that good at. However, the only way to get better at things though are to do them. It is rough trying to get back into shape, but if it were easy everyone would do it.

Wednesday, August 24th

METcon
15 deadlifts (185lbs)
15 toe to bar

Time 21: something

After 3 rounds and 5 reps I had to drop the weight to 135lbs on the deadlifts. I was feeling completely sorry for myself during this workout. Its the first METcon I have done in about 3 weeks and I felt it. On my road trip I ate like a trucker and did nothing as far as exercise is concerned. Today is the first day back on the workouts and classes, so hopefully I will be getting back into the grove of things.

5000m run

Time almost 30 minutes

Sunday, August 14th

5000m run

Time 28:07

Today was the first time doing anything in about 9 days. I have been on a road trip for the past week. My good friend Chris Penn and I drove out to Denver then up through Wyoming into South Dakota. It was a crazy trip with a lot of good stories. It has been a little rough of my fitness routine, but it has been worth. I am leaving again on Tuesday for the east coast. I think we're staying a night in Buffalo NY, then heading to Boston for the rest of the weekend.

Friday, August 5th

METcon
10-9-8-7-6-5-4-3-2-1
Squat cleans (95lbs)
Toe 2 bar

Time 15:46

Today I went and visited Hoosier Crossfit in Bloomington. The set-up was nice, not unlike any other box. There was a class of about ten of us, and we all practice the squat clean over and over and over again, did some stretching and got to work. This workout was pretty challenging, even with only 95lbs. Everyone did a great job, and hopefully I'll make my way back down to Hoosier Crossfit again. Tomorrow is a rest day!

Thursday, August 4th

METcon
**10min AMRAP**
15 lateral jumps
15 dead lifts (135lbs)


7 rnds 3 reps

Today wasn't too bad, my lower back and abs are definitely my weak spot. 135lbs should be light, and I shouldn't have broken until round 4-5, but I broke the DLs up on round 3. 5000m run later on tonight.

5000m run

Time 27:17

Wednesday, August 3rd

METcon
*3RFT*
72m swim
10 push-ups
15air squats

Time 6:22

Used the pool today, which was a nice change of pace. My hands are so blistered that barbells and pull-up bars would have just been bad news. Relaxing the rest of the night and we'll see what tomorrow brings.

Tuesday, August 2nd

Warm-up

200m run

20 yard grape vine

Front Squat

5 x 135

1 x 185

1 x 205

METcon

"Helen"

3RFT

Run 400m

21 KB swings (53lbs KB)

12 Pull-ups

Time:11:50

Exit Work

** 2 rounds untimed**

50 sit-ups

50 bicycle kicks

Monday, August 1st

Push Press

135 x 3

155 x 3

175 x 3

185 x 1

METcon

Row 1000m

50 wall balls

50 toes 2 bar

Time 14:48

This wasn't a bad workout today. The toe 2 bar killed my time, I couldn't keep a my grip on the bar, and I couldn't get my kipping motion down. I should have been able to get this METcon in at about 12 minutes, but another day. 6600m run later on tonight.

5000m run

27:17

Alright, so we decided to do 3.1 instead of making it to 4. I was feeling run down, pun intended. I need to start spreading out my METcons and runs a bit further a part, because I can definitely feel I'm less than 100% when it comes to my runs. We'll see what tomorrow brings.

Saturday, July 30th

20min AMRAP
5 show hand push-ups
10 double unders
15 air squats

21 rnds 21 reps

Well as you can imagine the air squats were the limiting factor on this workout. I did this METcon by myself, it made it a little difficult to count the rounds, reps, keep an eye on the timer etc..I had to stop and write down every 5 rounds that I went through just so I wouldn't lose count. Running 6600m tonight, should be interesting.

6600m run

Time 37:38

Running 4 miles after doing over 300 air squats was a bad idea. My legs felt pretty heavy. It was a pretty slow run, I think the pace was around 9:30, but I'm just glad I got it in. Not sure what tomorrow brings yet.

Thursday, July 28th

METcon

150 burpees

12:10

I think it was 96 degrees outside today when I did this. The concrete was hot, and the air was muggy. The first 50 was done right around the 3 minute mark. My goal was to get around 12 minutes. Resting tonight then back at it again tomorrow.

Wednesday, July 27th

METcon
** 15 min AMRAP **
9 deadlift (115lbs)
12 Push Press (115lbs)
15 Box Jumps (24in)

6 rnds 18 reps

This METcon was pretty brutal. I was cringing at the thought of touching a barbbell today because my hands are a wreck, but I could hold the barbbell slightly differently so it wasn't as bad as I intended. This one had my lungs burning. The crossfit gym will be closed for the few days, we have some homework, that consists of different METcons while my friends are in Colorado doing a olympic lift seminar. Tomorrow brings 150 burpees for time. Should be interesting.

My brother convinced me to do a run with him tonight.

5000 m run

Time 26:54

Tuesday, July 26th

Strength/Form
Hang Clean
1 x 5 @ 95
1 x 5 @ 135
1 x 4 @ 165
1 x 5 @ 165
1 x 3 @ 165

METcon
** 3RFT **
20 calories on rower
15 hang power cleans (135lbs)
20 air squats

Time 13:56

I have not hang cleaned/power cleaned in a while now. This was good, because I needed to work on this movement. However, my hands took a beating today. They're not quite blistered out, but by tomorrow I'm sure I'll see some nice ones. Resting the remainder of the night, when I say rest I mean study of course.

Monday, July 25th

21 over head squats (95lbs)

21 push-ups

200 m run

15 over head squats (95lbs)

15 push-ups

200 m run

9 over head squats (95lbs)

9 push-ups

200 m run

Time: 8:46

I was pretty stiff and sore today in my shoulders, so I wasn't to happy to see OH squats in the METcon, but it went better than I imagined. I did the first 21 unbroken, broke up the 2nd round into 3 sets and did the final set unbroken. Relaxing the rest of the night and back at it tomorrow.

Sunday, July 24th

5000m run

Time 27:04

I am becoming more and more stiff throughout the day from yesterdays events, but that is not such as bad thing. My brother motivated me enough to go running with him, so we did a 5k. The heat was substantially reduced from previous days, and attribute the faster time to the cool air. I am assuming tomorrow will be the peak of DOMs so a METcon will depend on how I feel.

Saturday, July 23rd

PUMPFEST

WOD#1
**15 min AMRAP**
10 burpees
15 KB swings (53lbs)
20 Wall Balls (20lbs ball; 9ft target)

184 total reps

WOD#2
**10 min AMRAP **
100m run w/45lb plate
Max squat thrusters (95lbs)
- Everytime you drop the bar you must run 100m, each time

44 squat thrusters

WOD#3
**5 min AMRAP**
50 dbl unders
40 overhead lunges (45lb plate)
30 shoulder-to-overhead (75lbs)
20 power snatch (75lbs)
10 pistol squats

127 reps

Wednesday, July 20th

Back Squat

1 x 5 @ 135
1 x 5 @ 185

1 x 5 @ 195

1 x 5 @ 205

1 x 5 @ 215

METcon

40 burpees

40 squat thrusters (95lbs)

Time: 8:35

Tuesday, July 19th

METcon
50-40-30-20-10
Wall balls (20lb ball; 10' target)
Box jumps (24in)

Time: 18:16

The heat/humidity made this workout exponentially harder. It was difficult to breath even at the end of the first round. This was my first time back since Friday. I had a busy weekend with my friend Byron's funeral. It was good to get back into the swing of things and get things back to normal.

*2 hour rest*

5000m run

Time 29:12

Friday, July 15th

METcon

20 min AMRAP

20 walking overhead lunges (45lb plate)

15 show hand push-ups

10 lateral box jumps (24in.)

6 rnds 15 reps

Yesterday was my birthday so I took the day off. Bad excuse, but I'm using it. I felt decent with today's workout. This workout was a lung burner. I may go running or biking tonight, but not sure.

Wednesday, July 13th

METcon
5 minutes: double unders
4 minutes: clean n jerk (95lbs)
3 minutes: lateral burpees
2 minutes: overhead squats (95lbs)
1 minute: handstand push-ups

Total reps: 367

Today I got my workout done during my lunch time, which is nice because it frees up my time at night to study. I felt good with this workout. My shoulders are still a bit weak. Last year around this time I was able to hammer out sets of 15 for overhead squats, I only completed 5 in 2 minutes. Granted some of that can be attributed to shoulder fatigue with the first 3 movements. I did 30 clean n jerks, which was better than I expected. I think I am resting (studying) the remainder of the night. Tomorrow is my birthday. I wish I had all my friends here to celebrate with. :(

Tuesday, July 12th

METcon

400m run

30 KB swings (53lbs)

4 rounds

15:21

Today a good friend of mine has passed away. Words cannot say the things going on in my head. Byron, you were a good friend with a big heart. You and I have had some great times, to say the least. I'm sadden beyond belief that you're are no longer here. "The crew" will not be the same without you. You will forever be missed. I love you.

Monday, July 11th

5000m run

28:04

The heat index was well over 100 today, therefore, I opted out of doing any type of METcon at the Crossfit gym. I did however, get a 5k run in around 9 p.m. It was still hot and extremely muggy, but I got through it. Hopefully I will be back hitting the weights tomorrow.

Saturday, July 9th

5000m run

Time: 27:41

It was extremely hot today, and my brother and I ran at 2 in the afternoon, not real sure how smart that was. Either way, I felt better after this run than I did the first, it was a little slower, but I'm ok with that. I'm taking a rest day from the weights. I did not run in the ridiculously looking running shirt, but the picture makes me laugh

Friday, July 8th

30 squat cleans (95lbs)
30 wall balls
* 3 rounds*

2 round 3 reps: 18 min.
This workout won. My lower back tightened up starting in the first round, I worked through the second round, but the third round I was just unable. This is the first WOD I was unable to complete. I'm pretty disappointed, but it happens. I may take a rest day tomorrow, who knows

Thursday, July 7th

5000 m run

Time 27:17

This is my first run of any sort of distance in who knows how long. I'm not going to lie, it sucked. Its not physically as demanding, its just the thought of having to keep running, which is boring, for a period of time. Hopefully, as I get physically stronger, I will mentally too.

Squat Thrusters
2 x 5 @ 95lbs
1 x 5 @ 115lbs (for form)

WOD
21-15-9
Squat Thrusters
Burpees
200 m Run

Time 12:50

Wednesday, July 6th

Strict Press

2 x 5 @ 95

1 x 5 @ 115

1 x 3 @ 125

1 x 2 @ 115

Push Press

1 x 3 @ 115

1 x 3 @ 135

1 x 3 @ 145

1 x 2 @ 165

1 x 3 @ 165

7 Hand stand push-ups

10 one-arm KB snatch (53lbs KB)

13 Box jumps (24in)

* 12 min AMRAP*

3 rnds 5 reps

I was flying through this workout for the first 3 rounds. I had 5 min. left when I finished my 3 round, I knocked out 3 handstand push-ups and then I got stoned. I pushed-up about 1/2-3/4 of the way on three of four handstand push-ups but couldn't get to the top of them. My shoulders were just tired. I gave it what I had, but I'm pretty disappointed in myself. Muscle endurance is still pretty bad, but I'll keep at it!

Tuesday, July 5th

20 wall ball sit-ups (20lb ball)

20 burpees
200 m run
** 5 rounds **

Time 23:35

Today wasn't too bad on the lungs, but the shoulders were on fire. I had to take breaks to let my shoulders rest just to get enough strength behind the throws to get the ball up to the target line. Burpees are always terrible, but managable. Back at it again tomorrow.

Saturday, July 2nd

Weekend WOD - Teams (Brandy Mazzon & I)
50 burpees
Slip n Slide
30 Hang Squat Clean Thrusters (95lbs men/55lbs women)
4 Attached string balls
10 Sandbag up-n-overs (5'9'' wall; 70lb bag)
*3 rounds*

23:something

Some friends and I got togther to do have a cookout and a WOD. Tony, Lucas, Larry, myself, Brandy, Theresa, Rochelle, and Laura. Everyone paired off and tackled the workout. It was a good way to spend the Saturday!

Thursday, June 30th

"Filthy Fifty"
50 Box Jumps (24'')
50 Jumping Pull-ups
50 KB swings (35lbs)
50 Walking lunges
50 Knee to Elbows
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders

Time: 28:02

Tomorrow is my rest day, finally! My lower back got really really tight today while doing back extensions. My muscle endurance just isn't up to par. Hopefully, it will start coming back to me slowly but surely. I bought some new Five Finger Vibrams today. Did the WOD in them, felt good!

Wednesday, June 29th

20 min AMRAP
10 Burpees
15 KB high-pulls (55lbs)
20 Double unders

Time: 9 rounds 10 reps

My legs and shoulders were pretty sore today. I was pretty happy to find out that there was not a whole lot of legs in this one. The high-pulls gets the hamstrings a little bit, but not too bad. Any type of 20 min AMRAP are pretty bad. I feel ok about today workout. I might be taking a rest day tomorrow, we'll see.

Tuesday, June 28th

Run 400m
20 hang power snatch (75lbs)
Run 800m
20 hang power snatch (75lbs)
Run 400m

Time: 11:24

I have been working out off an on, I just haven't had the chance to write it down. I bought a new little journal notebook though, so I think I'm good to go!

Monday, June 6th 2011

I hope this is the start (again) of my crossfit journey. I am attempting to get back after it. As much as I hate the pain, day in and day out, but I miss the results from crossfit more. Today was my first day back. I did my first WOD at Terre Haute Crossfit.

Warm-up:
50 double unders
5 rope accents (15ft roughly)

WOD:
5,000 m row
GT: 22:24

I also did some floor pressing with Lucas, but nothing noteworthy. I'm going to hopefully keep my blog updated for awhile, keeping track of my times and hopefully the progress.

Wednesday, January 5th

I want to start by saying that I am completely disappointed with myself today. I did two workouts, but didn't finish either one of them.

METcon #1
20 Burpees
20 Chest-to-Bar Pull-ups
** 3 Rounds for time **

GT 1 rd. 2:37

METcon #2
5 min AMRAP
4 Power Cleans (135lbs)
8 Single-arm Snatch (40lb KB)
12 Double Unders
** 5 Rounds; Rest 1 min. between each round **

GT Round 1 (3 rounds 9 reps); Round 2 (2 Rounds) DNF

My mental state just wasn't there today. I felt sorry for myself the minute I stepped into the gym. I may take an active rest day tomorrow with some running and stretching.

Tuesday, January 4th

Push Press

1 x 10 @ 135

1 x 5 @ 155

3 x 5 @ 165

Strict Press

1 x 5 @ 95

1 x 5 @ 105

1 x 3 @ 125

Strict Pull-ups

2 x 10

1 x 4

Bent-over Rows (Pit Shark)

3 x 10 w/2 plates

** superset **

Back Extensions

3 x 15

Close-grip Pull Down

2 x 10 @ 130lbs

Straight Arm Pull-Overs

2 x 10 w/40lb DB

Today was a decent strength session. I did the push press and shoulder press by myself, then did some back exercises with Craig. I thought about doing a METcon, but I'll save that great idea until tomorrow! Studying and relaxing the remainder of the day!

Monday, January 3rd

First posting of the NEW YEAR!

Incline Chest Press
1 x 10 @ 135
1 x 12 @ 155
1 x 5 @ 185
1 x 3 @ 205
1 x 5 @ 205

Decline DB Chest Press
3 x 10 @ 70lbs DBs

Chest Flys
3 x 10 @ 40lbs

Weighted Dips
3 x failure w/25lb DB

METcon
3 minute cap
500 m row
Max Burpees
3 min rest
** 5 rounds **

18, 15, 12, 15, 17 = 77

Score is the amount of burpees you get at the end of each round. Today was a good start to the New Years. I have been eating really well this entire year! Ha. Resting the remainder of the day and studying!