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.
Monday, November 16, 2009
Wednesday, September 23, 2009
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.
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.
Thursday, August 20, 2009
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
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
Sunday, August 16, 2009
Tuesday, August 4, 2009
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
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
Tuesday, July 28, 2009
Sunday, July 26, 2009
Saturday, July 25, 2009
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.
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.
Tuesday, July 21, 2009
Sunday, July 19, 2009
Saturday, July 18, 2009
Friday, July 17, 2009
Thursday, July 16, 2009
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.
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.
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.
Wednesday, July 15, 2009
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.
5 Rounds
145# Overhead anyway
8 Burpees
This is a scaled version of a workout called "Freddy's Revenge." Post time to comments.
Monday, July 13, 2009
Sunday, July 12, 2009
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.
Thursday, July 9, 2009
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!!!
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, June 30, 2009
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!!!
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!!!
Monday, June 29, 2009
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!!!
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.
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.
Friday, June 26, 2009
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.
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.
Wednesday, June 24, 2009
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
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, June 22, 2009
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.
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.
Wednesday, June 10, 2009
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.
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.
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.
Monday, June 8, 2009
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
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
Thursday, June 4, 2009
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
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
Tuesday, June 2, 2009
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.
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.
Tuesday, May 26, 2009
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.
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.
Monday, May 18, 2009
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
88#x5, 98#x5, 108#x5, 120#x3,130#x3, 140#x3
21-15-9
Push Press 98#
Burpees
Time: 8:55
Friday, April 3, 2009
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.
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.
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.
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