Rest Day

From Yesterdays Workout. Did the Row in 6:16. I had to change the metcon into 15-12-9 Over Head Squats, Burpee Pull Ups. I used a old Iraqi cannon for my over head squats. I don’t know the weight but it was still a fun workout. I had never done Burpee Pull Ups. I did it in: 4:32

Notes: I am a little sore today. Did some stretching and played football. I am feeling really tight though. It’s weird. Need to start stretching more. Big time. I am as flexible as a 2×4. I had a pretty good day for food. Ate a lot but majority of it was clean. (some penuts- almost a qt of whole milk)

So I have not had time to post or the equipment to do so. My laptop cought a std.  It almost made it the whole six months. haha. Well on a side note I am almost done here. Going to be heading home soon and getting excited becuase I will soon be buying the Rogue Fitness A-CF package. Yes. I can not wait to get home and hit up some last bit of snowboarding.

Anyways… Lately been following the CFF+CFE Perscription. 3-1 with having to make up my own workouts here and there. Going to be adding a little bit more volume and getting ready to hit up sealfit and see how that works out.  I am looking forward to the new year and hitting up the pool to tackle that and hitting up my list of goals for the year of 2010!!

So here is what I have been playing with

Tonight.

15-12-9 Over Head Squat/Burpees. I am going to try it with 95. The perscribed was 135. I am not quite there yet.

Rest As Need. then…. Row 1500 Meters With the Damper at 8-10. I am going to go for 9. I am not a great rower so I would like to try and progress.

Sunday Workout

First- Power Clean 5×3. Really wanted to work on form and build this up the right way not the wrong. Did 150# and felt pretty good. Want to put in some time and learn cleans right to. Being able to go low and catch it.

Max Pull Ups x3 Not to happy but here are the numbers 10,9,8. Needs lots of work.

150 Double Unders. I am horrid at these bad boys. 10:34

Later in the day…… 30:20×8 Running into the wind.  //// 1 Mile cool down

50-40-30-20-10 Push Ups/Sit Ups. With as much rest as needed between.

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Friday Workout

Back Squat 3×5 was getting low enough. I am thinking about rebuilding my back squat to a full depth. Did 265

Bench 3×5 155. I am not the greatest at the bench. Starting somewhere.

5 Rounds w/ 1 min rest between.

20yd-40yd-20yd Shultle Drill- 8Kb Swings (only had 35#) 16 Push Ups

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I also went through a whole cycle that was before this. Had some rowing and some running involved. Same thing CFF and CFE.

Notes: I am looking forward to sealfit. I don’t know if I should do it right away. I would like to add as much skill to my training as possible and learn all the lifts and get a base. Also I am at a all time heavy since I ahve been in the military at 150# sitting below 10% Body Fat.  I have not done to many distance runs lately. I miss them in a way becuase I was so acoustomed to doing them w/o any effort. Now I feel like I am pulling teeth to get myself to do them. I am pretty bored of the flat land and same are to run though. Not helping. I also hate treadmils. Even doing Tabata on them sucks.

CFE TT/ Active Recovery

10 minute Time Trial.

3Rounds (Quick but not Frantic pace) 10 Over Head Squats w/ PVC, 30 Alternating KB Swing 35#, 40 Alternating Lunge.

10 minutes of stretching.

Notes: Did a quick warm up job and a light sprint. Started the timer. The first 5 minutes. Felt great for the first five minutes then all the sudden… Started to get this wierd feeling in my lower back. I have no idea what it was or why. Finished the run as fast and as solid as I could with the pain. Did almost 2 Miles of travel.  The active recovery Workout was just to stretch some of the parts of my body to losen them up. Nutrition was good. Last two days have just been let downs. Monday is a rest day.

Oh No.

 Strength Bench 5×5 (set new PR) (st at 160) 135, 155, 155 Only did 3 sets the squat comp started and I decided to do another go.

Squat Comp 1/1/1 I was not planning on doing it but decided why not for fun. I did 275 opening. Then decided to try for my PR of 315… Did not happen. Crap. Tried 305 Nothing. I got it up but did not get low enough for it to count. I was pretty bummed.

decided to finish up my workout from CF Football….

 4×10 Strict Chins w/ 3 min rest between.  Done. last couple reps got hard. Finished them out.

MetCon. On The Minute Every Minute For 15 Minutes Complete: 2x Clean And Jerk at max of 90% 1rm Load Used. 155#

This was my sole plan was totally excited for this workout. I do not know my 1 rep max for clean. My form is no where dialed in like I wish it could be.  I decided 155 was to much. went down to 145. I started doing some cleans with just this weight. Felt heavy. Went down to just 135. A simple wieght for me. Was not feeling that either. Started to get this wicked pain in my arm. Decided after a few sets to call it a night and not blow myself up and make it even worse.

I hate having nights like this. It happens. I rested all day. Ate really well. Almost all paleo minus some dairy. Maybe not enough food. It could have something to do with yesterdays feast. I had a lot of junk. I felt really weak. Sunday is another day. It will be a CFE TT and some other kind of metcon with BW and maybe some KB work.. I am going to go eat some food and try to get a quick edge on recovery before this problem gets worse.  

FS+WDips and Metcon CFF

I was going to do the exact wod from crossfit football. The strength portion was Squat and bench. I decided to do the front squat and weighted dips. On the metcon I switched out the Kb for DB and also the HSPU for burpees. I did the HSPU last night so I wanted to switch those.

Quote of The Day: 

Attitude is a little thing that makes a big difference.  –Winston Churchill

Workout:

Front Squat 3, 3, 3, 3, 3, 3 Loads: 205,205,215,225,235

Weighted Dips 5×5 at 45# 45, Fail at 3rd rep, 35, 35, 35

Loads:

21, 15, 9 reps of:

Right Arm KB Power Snatch 2 Pood

Left Arm KB Power Snatch 2 Pood

Handstand Push Ups

Time: Did not time. It was quick and pretty fun. I felt super solid on the DB Snatch.

subbing the KB for DB 40#

Subbing HSPU for BurpeesLoads/time will be up later

Notes: Nutrition has been good. Been have probably to many cheats. Oh well. Jumping off the wagon for the holidays and I dont turn down homemade food. I have not really gone crazy but am eating not super strict. I am still eating meat, vegi, some fruit, nuts and seeds with some dairy and candy/cookie or something. Last night I did a bmi thing said I was at 8% Body Fat.

Update::: Had some candy and ate pretty hearty and plan to do the same for the xmas lunch and dinner. It is amazing how doing something relaxing can make you feel so much better. I might not be with family but we are making due with what we have. Plan to be home around the end of January. Looking forward to it. Ordering my Rogue Alpha Package end of this month. Sweet.

Merry Christmas to all and to all a goodnight.

It has been a while.

Sorry. I have been uber busy. With work and getting my fitness on. I made some pretty big gains over the last week. I am really happy with them. Here is what I have been doing. From Today- Back. Overall from the “thursday Workout” below to now I feel like performance has gone up endurance/cardio speed wise. I am doing a Crossfit Football+Crossfit Endurance thing right now. If I land on a off day on the sites I will make something up with what I got or go find another site and do that. Running morning 5k for fun. It is relaxing and a change from the intense stuff.  Keeping carbs low, high protein & fat, low cheats. It is hard with the holidays and all the crap that is always around. Feeling really good right now. I feel like I can charge workouts again. 

I really don’t think anyone even looks at this blog to much. If you do and would like to give input please do. Thanks.

23Dec2009

AM 5k Fun Run. “ACTIVE RECOVERY”

1/1/1 Bench 185, 200F, 200F

Cfe… Covered about 2 miles

Run ladder 1min on.

Rest as 50sec, 40sec, 30sec, 20sec,

10sec, go back up until 50sec off 1min on

4 ROUNDS FOR TIME 3:12

7X R kb swing 35#

7x L kb swing 35#

7x Goblet Squat 35#

7x 2Arm KBS 35#

Skill

2x Each Side 5Reps TurkishGetUp 35#

tgu=Suck Fest

5X5 HSPU 22Dec2009 CFF Deadlift 5 RM 1×5 135#, 225#, 275, 285, 295 Failed 3rep 295 was my first PR for 5rm. I felt solid   AMRAP in 15 minutes: 5 Pull Ups 10 Push Ups 15 Box Jumps 20″ box   *each station was spaced out box jump was 20ft from Pull up bar.*                               I got 14+3 Box Jumps 21Dec2009 1) 1rm Back Squat 255,275,305Fail, 315 (for Fun) This was a Squat Comp: 1,1,1       Then went to the gym and did the CFF WOD 2) 3×5 of Back Squat, Press (still working on getting better at these. I am feeling better eachtime.) P: 95, 105, 115 fail. Last 3 Push Press bs: 255 across 6×200m Run Down and back total time 8:53 (1min Rest Between) 3 Rounds Grind 15 Pull Ups, 10 Jump Squats 20Dec2009 Rest 19Dec2009 I ran in a 5k. I technically cut it short and lost. I was in first place. Took the WRONG TURN. It was lame, they did not have any road marks or anything. Poop. Oh well. It ended up being like 400m short of the full race. I was at 16:35 for the route I ran. 18Dec2009 3,3,3 Deadlift Warm up 1×7 dl at 135, 1×5 at 225 275, 305, 305 Failed   3 Rounds 5:19 10 DB thruster at 35# 10 Burpee 10 DB swing 50# 17Dec2009 (First Hard Day Back at it. Slap to the face.) Thursday. Nutrition. Eh. Got the goods had some junk Workout. 1) warm up 10dips10PullUp 2) 1×5 bench 115,135. 5×3 bench: 145, 150x 4 ON the Minute for ten Minutes 2x Pwr Clean. First 2 at 135, last 8 at 145. Form Work, Clean, Snatch, Full Clean   3 Rounds Grind of: 5 Dead Lift 205, 10 Push Press 95, 15 Sit Up at 45 on chest. 1.5 Mile Run completed at 9:00 (horrid time. Need to get my umf back) best 1.5 mile time 6:59. If I can get a sub 8minute, Keep my strength I will be happy. CFF+CFE is were I am heading Sealfit Once I get home. Yes. 16Dec2009 5k slow pace fun 3×10 back squat 185, 205, 225

Warm Up-Stretch

1. 4 Rounds 10 Pull Ups 800m Run (

2. 3x Leg Blaster 30 Second Rest (Leg Blaster = 20 Air Squat, 20 Lunge 20 Jump Lunge, 20 Jump Squat)

These little guys are ruff. They blow your legs up. Coach Rob from Militaryathlete.com had a week heavy in these and all his athletes had new PR’s in front squat. I did these to make up for the front squats.

Notes. Nutrition was pretty good minus the dried fruit I consumed. I got a few packages with all the goodies and different dried fruits. I treid a little bit of them all and then gave them away. I also got Home made trail mix (has peanuts and dried fruit, but to good to pass up) Almond Butter, Almonds, Fish Oil finaly. Other then the soreness about thats about it. Today was the last day of really trying to make some big strength and mass gains. Finished it off with some Coco Milk. Tomorrow is a new day!

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1. I had intentions of going and doing front squat but turns out the army was using the squat rack for curls so I jumped into this. Right off the bat I felt like shit. I had planned to do this in a AMRAP in 20 minutes: Max Pull/800m Run. I started to get a really bad pain in my lower back and down to my right knee. Called it short- No time

Dead 5×5 and Clean – Push Up Metcon

Workout

CF Football

Deadlift for 5×5 set new pr (275 to beat)

225,245,255,275,295 New PR

10 Power Clean

20 Push Up

9 Power Clean

19 Push Up

(all the way to 1pc/11pu)

PwrCln at 115

Total Time-10:13

3×10 Dips

Nutrition was really good today. Milk being the only real bad thing I had and some deli roast beef.. (by paleo standards) I felt really recoverd from the long run yesterday so all the food I ate paid off. Sleep last night was really good. About 9 Hours. Tonight Will be from 7-8 Hours I hope. Some Stats right now.

• Sleep: Average of 7-9 Hours
• Nutrition: Could use some work. Need to throtle back the dairy (Happening monday) and get more strict on the cheats. (extreamly hard with holidays, I will eat those home made foods) Nutrition will take a big change here pretty soon.
• Workouts I have made some gains on almost all my lifts. I have not timed my runs but they have felt a little more slugist. After this I will go into a 3-1 Schedual 5 Days of Crossfit Football 3 Days Crossfit Endurance.
• Stress: I am feelin alright. really tryin to stay as set as I can be while I am here. Lettin things slide and just hanging out.
• OVERALL: I might have some overtrain. I am feeling really good right now as I am writing this. It is also 12:40 in the morning. I will be taking a few days off after Saturdays workout. Then Starting up with the New Schedual of workouts.

Thursday

Long Run. Distance: 9.07 miles. Time 1:13:22.

This was not a very fast run. I ran with a partner who is slower then me. It was a interesting run given the fact I have puton a little bit more weight. It was good though. I wore my race flats for the first time on a run that long. I am def going to have to take a course on the POSE TECH when I get home. Had a delicious lunch full of all the things I like. Broc, Chicken, Yams, PB (I wish they had Almond butter), 1/2 Quart Whole Milk, Apple. Glycogen Refil Status: Complete. Crossfit Football WOD For friday with a 5×5 Deadlift. Trying to beat a PR of 275# for a 5 rep.

Wednesday

Push Press 5×5 make each quick explo

Loads 115,115,125,135,135

3×10 Strict Pull UpsNutrition was ok. Had some none paleo. Trying to carb load for the run on Thursday. And I could not get full for the life of me.

Barbra and Mini TT

“Barbara” 5 Rounds for Time: 18:36

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest 10 Minutes. Then….

Mini Time Trials

6min TT/3 min rest

4 min TT/2 min rest

2 min TT/1 min rest

1min TT/30 sec rest

30 sec TT/15 sec rest

15 set TT/Done

 

Nutrition was really good today. The only none paleo thing was Milk. Which I am currently drinking to help gain some weight/strength. My pwo meal- Chicken Breast, Carrots, Coconut Milk+ 100% Cocoa Powder. I felt really good doing the wod. Should have pushed harder. Sleep is good. Calves are sore now. I did notice a decrease in my running a little bit. That was expected. I have a long long long run (16k) on Thursday. Kind of counter productive with gaining mass. The whole idea is to find out what my over all endurance has become now. I am not really going to try for anything to crazy speed wise. Just see how my body feels. Press and Weighted dips Tommorrow+ filling up on some carbs.