Monday 11/16/09

Squat
95Kgx5x3

Bench
70Kgx5x3

Deadlift
130Kgx5

Ate a steak and cheese omelet which was about 72g of protein for breakfast, a triple bacon cheeseburger for lunch at about 74 g of protein, and a gallon of milk with dinner to come!!! Can't wait for Wednesday.

WOD 090922

Snatch

Worked up to 60 Kg then 3 singles at 50 Kg

Clean and Jerk

Worked up to 75 Kg then 3 singles at 64 Kg

This is my first real workout in about a month and it felt great. I thought it would be best to drop back a bit on the weight and work on form. Felt pretty decent but still needs work. Next time bump it up by 2 Kg.

WOD 082009

Front Squat

3,3,3,1,1,1

Rest 10 mins. then...

AMRAP in 10 mins of

10 Dumbbell Snatch(5 per side)
10 Push ups

Post results to comments

Monday 8/17/09

Back Squat
75%x5x3

Push Press
70%x5x5

Tabata Pull ups(6 rounds)

Post results to comments.

WOD 090804

Jerk

1,1,1,1,1

Rest 5 mins then...

AMRAP 12 mins

5 Burpees
10 Box Jumps
15 KB swings

Post loads for jerks and rounds for metcon to comments

WOD 090728

As many rounds as possible in 20 mins of:

7 Pull ups
7 Burpees

Post rounds to comments.

WOD 090726

Clean 3,3,3,1,1,1

Find your 1 rep max. Post load to comments.

WOD 090725

Tabata Mash up

Row
Overhead Squat
Double Under
Thruster

8 intervals of each exercise with 20 seconds of work and 10 seconds of rest per interval. No rest between exercises. Your score is equal to total calories for the row plus total reps on other exercises. Post score to comments.

WOD 090722

Run 5K

Post time to comments

WOD 090721

Press

5, 5, 5, 5, 5

Work up to heaviest set of 5. Post loads to comments

WOD 090720

7 rounds

2 Deadlift 315#
7 Pull ups

Post time to comments.

WOD 090719

3 Rounds

Run 200m
10 SDHP

Post time to comments

WOD 090718

Back Squat

5,5,5,5,5

Work up to a heavy set of 5. Post loads to comments.

WOD 090717

10 Min AMRAP

3 Ring Dips
5 Thrusters
7 Situps

Pick a weight for the thrusters that is challenging, but not super heavy. Post rounds and change to comments.

Rest Day

First day of rest after first 3 days of my 3 month workout plan. I feel pretty good right now. I have been at a solid 16 zone blocks a day for this whole week. Yesterday on day 3 I had to change workouts. I originally planned to do Helen, but my legs were pretty beat up from the previous 2 days, that is why I did the push jerk/burpees WOD. I think it balanced out the 3 days better than Helen would have.I definitely learned that when programming, you have to be mindful of overusing body parts in a 3 day cycle(the legs in this instance).

I am feeling a lot more energy from zoning than I was just eating whatever the hell I wanted. I am anxious to see how this next cycle goes since I am almost a week in and my body is adjusting to it. Next rest day I will report any changes, including recording my weight. weight right now is 201#. I have been thinking about goals and I figure it is best to chase 1 goal at a time, so my goal is to have 30 kipping pullups by October. I know it is doable, I just have to stick to it. I think after that it will be to get a muscle-up by years end. Should have one already since I have been doing crossfit for 2 years now. Guess my commitment aint what I thought it was.

WOD 090715

For time:

5 Rounds

145# Overhead anyway
8 Burpees

This is a scaled version of a workout called "Freddy's Revenge." Post time to comments.

WOD 090714

Clean

3,3,3,3,3

Work up to a max set of 3. Post loads to comments

WOD 090713

For time

5 Rounds:

100 rope jumps
50 squats

Post time to comments.

New set up

From now on I'm going to post the Workout of the day and my results will be posted to comments a la crossfit.com. On rest days I will comment on my recovery and whatever else is on my mind with regards to training. I am using the Max Effort Black Box training model with a 3 day on 1 day off cycle with the occasional 2 days rest thrown in. I have already planned out 3 months worth of WODs. Afterward I'll look back and see what kind of progress I've made.

WOD 7/09/09

Today's WOD at CFDV was Badger:

3 Rounds

30 95# Squat cleans
30 Pullups
800m Run

I thought that this goes against gaining power and my legs are beat up from the past two days so I made it into this:

For time:

30 Push Jerks 95#
30 Pullups
800m Row

Time: 7:33

I liked this! Way more fun and it was something I needed. I always need overhead work, my pullups suck so I needed to work on them(they were the bulk of the time) and I never really get to row so I felt like this was a great WOD. I'm gonna keep this one in the rotation. Next up; REST DAY!!!

Tuesday 6/30/09

Snatch
56.5Kgx1x5

Clean & Jerk
65.5Kgx1x4

Metcon

3 Rounds
Row 400M
Push Press 107.5#

Time: 7:39

I really liked that circuit. I would have had a much better time if I knew how to reset the new rower at the gym. I had to reprogram 400M every round. Frustrating!!!

M onday 6/29/09

Today sucked because I couldn't make it to the gym because of work so I did a little kettlebell workout from enter the kettlebell. Unfortunately all I have at my house is a 12 kilo which is way too light, but better than nothing.

Clean & Press and Chin-up ladders
3(1,2,3 C&P)3(1,2 Chins)

5 minutes of KB snatches
110 snatches

Well at least I got a sweat going. Not very hard at all though, except for the chins I suck at those. Tomorrow I will be back on the Catalyst Athletics WOD. Can't wait to lift more heavy shit!!!

Saturday 6/27/09

WOD

Snatch
70kg(pr), 59kg x1x3

Clean & Jerk
82kg(pr), 69kg x1x3

Back Squat
82kg x2x2

Standing Twists
15kg x30x3

Made PRs in both lifts today, but I missed the 70 snatch twice before I made it and the clean at 82 was ugly as hell. I got stuck in the bottom and had to bounce my way out, made it though and the Jerk was pretty good.

I think my lack of strength is holding me back at this point. I feel like my best C&J should be better than 12 Kilos higher than my Snatch. Oh well it'll come.

6/25/09

WOD

High-hang Snatch
44Kgx1x5

High-hang Clean+ 3 Jerks
53Kgx1x5

Metcon
50 Double unders
25 Push-ups
40 Double unders
20 Push-ups
30 Double unders
15 Pushups

Time: 7:03

I added 2 more Jerks per set because I have struggled with them lately. Subbed metcon exercises due to lack of equipment.

I hate having time restraints on my workouts!! Today, all I could fit in was heavy snatches and front squat+jerk

Snatch
40 Kg, 5oKg, 60Kg, 70Kg(f), 70Kg(f), 70Kg(f)dammit!!

Front squat+Jerk work up to a heavy single
40Kgx3fs+1Jerk, 50Kgx3fs+1Jerk, 60Kgx3fs+1Jerk, 70Kgx2fs+1 Jerk, 80Kg

5 minutes of 1 pood turkish get ups

Really frustrated by the misses on the snatch. I guess I should have waited until Saturday. lesson learned. I will work Clean and Jerk and snatch push presses+OHS tomorrow

Monday 6/22/09

Snatch
Warm ups
95, 115, 135, 145

Sets
150, 155(Failed twice), 127x1x3

Clean & Jerk
Warm ups
95, 115, 135, 155, 165

Sets
180(failed on jerk), 180(PR), 152x1x3

All my pulls felt great, but my overhead position is WEAK!!! I really need to work on that. Emailed Coach B to see what he has to say about it. Wanted to front squat but it was getting late and I had to get home and eat. next time I'll throw it in. Wednesday is next. All weights in this post are in pounds.

WOD 090610

3 Position snatch
40 KGx3x5

Snatch Push Press
50 KGx5x5

Snatch Pulls
70 KGx3x3

Front Squat
80 KGx3x3

I like this type of workout. the 3 position lifts really help with technique. The only problem was that it took over an hour and a half. I wanted to do 5 sets on the front squat but again, time. I will keep doing this program from coach B with some metcons thrown in here and there.

WOD 090608

Clean & Jerk
185(F), 175, 140,140,140

3 Rounds
20 situps
20 DB snatches(10 per arm)
20 Double Unders

Time: 10:31

Wow this was a disappointing work out. I failed on my old PR on Clean & Jerk and my time on the metcon sucked. Of all the things holding me up it was the double unders that held me back. That used to be one of my strengths. I may do this one again on Thursday just to prove it was a bad day.

WOD 090607

Snatch
125x1(f 2nd), 115x2, 115x2, 115x2, 115x2, 115x2

115 Over head carry- 230 ft

6x 230 ft Farmers walks w/2 1.5 pood KB 20 sec. rest b/w efforts

Didn't time the walks, they were hard but fun. I just didn't have in on the snatch today. Must have been that shitty nutrition I had today. No more 5 guys burgers and fries

WOD 090603

25-20-15-10-5

36# KB swings
Double Unders

Time: 6:12

This was alright but would have been better if I had a heavier kettlebell(I need to get a 53#). My rope broke at the handle in the middle of the set of 20 so without the time I took to fix my rope, about 30-40 seconds, my time should have been a lot faster.

Press

108#x3, 108#x3, 108#x3

WOD 090602

ME Back Squat

Warmups
98x5, 132x5, 176x3, 196x2

Work sets
222, 232, 242, 252

Rest~7 minutes

5 rounds

5 deadlifts 232#
8 burpees

time: 4:59

Just read an article in the Performance Menu about relative scaling. I thought it was great and I thought I would try it. First workout felt great, I finally felt like I was hitting that glycolytic pathway. My max squat was kind of low, but I haven't tried to max yet this year and I didn't have a spotter to help me if I got stuck in the bottom. I'm gonna keep this up and see where it takes me.

My Garage Gym

I have started building my garage gym. So far my equipment is as follows:

2-20kg bumpers
4-15kg bumpers
4-10kg bumpers
2-45# bumpers
2-10# bumpers
235# in Iron plates
1-20kg York bar
1-York Squat/Press stand
1-Flat bench
1-set rings
1-jump rope
1-stall mat
1-16kg Kettlebell
1-12kg Kettlebell
2-35# Dumbbells

I think I am pretty close to having all I need.
I still need to build my lifting platform, a pull up bar, a 12 and 20 inch plyo-box, and maybe a pulling sled. I am trying to build some of these this weekend and I'll test drive my elements program on myself and maybe someone else.

400 m run at my garage gym

Here's a map of 400 m track to be run at my gym

WOD 090518

Hang Power Clean
88#x5, 98#x5, 108#x5, 120#x3,130#x3, 140#x3

21-15-9
Push Press 98#
Burpees

Time: 8:55

something short and fun

Just did a short little metcon as active rest.

Friday 040309

5 rounds

10 ring rows
10 pushups

4:17

Fun little burner. Should have been faster but oh well I'm out of shape.

Thursday, 090402

Snatch: 50kgx1x2, 55kgx1x3
Clean & Jerk: 70kg x1x5
RDL: 80kgx10x3
Situps: 3x15

I finally got my program squared away. The workout I did today is the A workout.
The B workout will be:

Front Squat: 3x5
Press(or Push Press): 3x5
Deadlift: 1x5

Each workout will use linear progression; i.e. I will add weight to every exercise, every workout. Today's is the starting weights for the A workout.