Tuesday, Dec 22nd

Basketball....

Hour and Half worth of Games. . .

The Last 3 Days

Bench Press up to 225lb...sets of 5

Bent Over Rows - 135 x Sets of 8

DB Lunges

Pullups

Pushups - Up to DB's

Sprints

Bungees

Back Extensions

Lots of Core

Thursday, December 17th

Buy-In:
3 Rounds of Cindy
Knees to Elbows - 2 Sets
15 Min of Basketball

WOD: Back Squat
135 x 8 155 x 8 - Warmups
185 x 5 185 x 5 205 x 5 225 x 3

WOD2: Overhead Press
45lb x 8-10R x 2 Sets - Warmups
95 x 5 95 x 5 105 x 5 115 x 5 45lb x 10 Reps - Finisher

WOD3: 3 Rounds - Supersets
DB Curls - Twist
Pullups - 5 reps
Upright Rows

WOD4: Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
1st Round= Shots 2nd / 3rd Round = Sprints

Cash-Out: NOTHING, I was DEAD

Buy-In:
3 Rounds of Slow Cindy
10 Minutes on Treadmill - Walk/Run

WOD1: Bench Press (w/Pullups in between sets)
135lb - WarmUp x 10 Reps
185 x 5 205 x 5 215 x 4 225 x 3

WOD2: 3 Rounds
Dips - MR
50 Sit ups

Cash-Out:
Pushups - Xplode up onto Dumbells
Superset with Hanging Knees to elbows

Bungees
3 Rounds - 3 Minute Rounds - 1 Minute Rest
(1st Round= Shots, 2nd and 3rd Round = Sprints)

Monday, December 14th

Buy-In: Some Warm Up Stuff

WOD1: Deadlift
135x5-10 Warm Ups
185 x 5 225 x 5 245 x 5 255 x 5

WOD2: Bent Over Rows
135lb x 8 Reps x 5 Sets

Cash-Out: 5 Rounds of Cindy

Buy-In:
5 Min Jump Rope
HSPU - 5 Sets of 3-5 Reps

WOD1: Weighted Dips
45lb x 8 45lb x 8 70lb x 5 70lb x 5 70lb x 5

WOD2: 5 Rounds
DB Inc Press (Alternating) 45lb DB's
Walking Lunges (With Bar on Back) 50lb Bar
Reps: 16/24 16/24 12/24 14/24 14/20

Cash-Out:
(1) 3 Rounds - High Reps
Tricep Press Downs - (Straight Bar)
Superset w/
Pushups - Shoulder Width

(2) 4 Rounds
DB Hammer Curls
Superset w/
Reverse Curls

(3) Core
Ab Machine
Leg Raises
Planks
Plate Side Raise

Crossfit Main Page WOD
Saturday 091205

WOD: "Lumberjack 20"

20 Deadlifts (135lbs)
Run 400m
20 DB swings (40lb)
Run 400m
20 Overhead Squats (25lb Plate)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m

Post time to comments.

Time: 25:41

Buy-In:
Quarter Mile Jog
Pull ups- 3 Sets x 5 Reps

WOD1: 2 Rounds
800m Run
135lb Power Clean x 10 R

WOD2: 1000M Row

Cashout:
Back Extensions - 3 Sets x 15 Reps
Core

Buy-In: 30-45 Minutes of Basketball, 4 on 4

WOD: 15-12-9
40lb Thruster (Single Arm, then alt to other for 15 etc)
Pullups
Time: 9:57

Tuesday, Dec 1st

BIKRAM YOGA

Monday, November 30th

Buy In:
Good Mornings
Pullups

WOD: Front Squat 3-3-3-3-3
wu: 95lbx8
135lbx5 155x5 165x5 175x5 175x5
(lower back def feeling these)

Cashout: Hanging Feet to Bar - 3 Sets

Last Week

One Day:
Squat 135 x 8 155 x 8 165 x 8 165 x 7
OHP - 45 x 12R x 2S
95 x 5R x 5S
Bungees - 3 x 2 Min Rounds

One Day:
Dead lifts

185 x 5 205 x 5 215 x 5 225 x 5 235 x 5

5 Rounds:
Pushups - xplode up to Dumbells - MR
+
MR Pullups

Wed, Nov 18th

WU - Good Mornings
Pullups
Thrusters - w/ Bar


WOD: "Fran" Modified
95lb Thrusters
Pullups
Reps = 12, 9 , 6 For Time
Time = 5:43

WOD2: 3 Rounds
95lb Power Clean x 8 Reps
Dips x 10
For Time

Cashout: Ring Work
Pushups, w/ feet up on swiss ball
Dips
+ L Sits on

OVER PAST WEEK OR SO

Clean & Jerk
135x3 145x1 155x1 155x1 155x1 155x1

DB Snatch
55x 3ES
70x3 ES
70x3 ES

5 Rounds:
Pullups x 10
45lb BAR, OVERHEAD PRESS x 10 R

Deadlift
135x10 155x10 165x8 175x8 185x8
Supersetted with Max Reps Pullups

"Cindy"
16 Rounds

Buy In: 3 Rounds of Cindy

WOD: 5 Rounds - 1 min Rest between Rounds
DB Bench Press (Semi Sup Grip) - 65lb x 7-8 Reps
Bent Over Barbell Rows - 135lb x 7-8 Reps
Walk Lunges, Bar on Shoulders - 50lb Bar x 24 Steps

WOD2: 5 Rounds
5-7 Dips
10 Roll Out - (Abs - using swiss ball, rolling arms out)

CashOut: 15 Minutes Stair Climber


NIGHT WORKOUT: Jiu Jitsu 7:30-10p

11/09 - 11/10

Monday : Day - Gym - Pullups, Dips, Abs
Night: MMA

Tuesday: Bikram Yoga

Friday, November 7th - FINALLY BACK***

WU: 10 Min Basketball
Good Mornings - 45lb x 3S x 10R

WOD: Back Squat 5x5 (Just getting back into this. Getting back ready)
95x10 135x10 = WU
185x5Rx5S

WOD2: 20 MIN AMRAP
65lb Power Snatch
10 Pushups
Total Rounds = 7

Bungees
3Rounds, 2 Minutes Each. Starting shooting, 2nd and 3rd round were Sprints.

Abs
Legs Raises - Hanging

Notes: Finally back following Main PAGE WOD - while adding some metcon to certain workouts or other short, high intensity workouts to others. Ouch! Never taken time off again, =)

Over past week or so....

Squats
Deadlifts
Overhead Press
Pullups
Bench
Pushups
Back to Training
Cindy
Rows


Going to get back into WOD and a structured program. Diet is getting back on track, slowly!

O O O ....It's been a while

Few months off...nothing faster than a brisk walk.
Time to get back into the swing of things...110%

Today...
Abs / Core
Squats x OHP x Pullups x Dips

Soon to start strict Main Page WOD...

Wed, September 2nd

WOD: Rest Day

PM Workout:
7:30-9:15 = MMA
***Ending with my fight with Kev.

End Result...

WU: 1/2 Mile Jog
3 Sets of 5R Pullups

WOD 1: Pullups 1-1-1-1-1-1-1 (DB between feet)
wu: 35lbx1 40x1 50x1
60x1 60x1 70x1 70xF 65x1 65x1 65x1

WOD 2: Sept 1st - Mainsite WOD
For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
TIME: 25:19

Notes: Thrusters were my obstacle on the metcon. 21 in a row was tough. A lot of times on this, I stopped, and racked, then few more etc...Shoulders were dying, legs were perfectly fine. Did last 9 all in a row, so thinking i just didnt push myself on the other sets.

Monday, August 31st

WOD: Rest

PM WORKOUT:
7:30p-9p - MMA
-Bag Work, Take Downs, Rolling

***Then ER for Justin to get stitched up...

WU: 5 Min Jog
w/ some Bar Power Snatches

WOD: 5 Rounds - For Time
95lb Power Snatch x 12 Reps
400M Run
***Watch time reset!!! Last I looked it was around 30min, and i believe that was around finish of the 4th Round. So was def over 30 Min. This was a tough one!!! Will have to do it again, and try to get under 30 min AT LEAST. On Treadmill for run, was at 9mph, then 10 mph for few rounds, then 11mph for last two.

Saturday, August 29th

WU: 10 Min Basketball
Shoulder-Rotator Exercises..w/ Red Band

WOD 1: 4 Rounds - Reps listed Below - For Time
Med Ball Pushups w/ feet up on Box (each hand one a med ball, wide)
Pullups -Wide Grip, Semi Sup Grip
12-10-8-6
7-5-3-1
Time = 3:13

WOD 2: 5 Rounds
Pushups - X-plode off floor, up onto DB's, then back down x 5 Reps
Pullups - Legs Tucker, Semi L
Time = 5:27

Post WOD:
1.BW Rows off Smith Machine Bar
a. Play around with some one arm stuff...
b. 3 Sets of 10 Reps - 45 Second Rest between Sets
2. Dips - 3 Sets of 10 - 30 Sec Rest in Between

WU:
(1)5 Min Stair Stepper
(2)3 Rounds -
*45lb Good Mornings
*5 PullUps
(3) Hand Stands- Few minutes of longest holds possible, and playing around.


WOD (1): Back Squat 5x5
wu: 95 x 10 135 x 10 155 x 5 185 x 5 (3 Min Rest)
195 x 5 195 x 5 195 x 5 195 x 5 200 x 5 (5 Min Rest)

WOD(2): Overhead Press 5x5
wu: 45lb x 10R x 2 S 65 x 8
95 x 5 105 x 5 115 x 5 115 x 5 115 x 4***Missed on 5th

Post WOD:
(1) L Pullups - 3 Sets x 5 Reps - Very slow
(2) 5 Minutes of Footwork Drills

Notes: Diet hasn't been on point the last few days...Haven't eating enough calories..energy has been semi low. Going to pick it up this weekend, and hit Metcon style workouts Sat and Sun.

Boston Trapeze School - Thursday August 27th

WOD: Rest

Fun of the Day: TRAPEZE SCHOOL

2 Hrs of Flying!!! Worked the jump off, the hang, feet up, hang with legs, arch back..then the backflip release...Ended the night with "the catch"...basically everything the same, but on the swing down arch back, hands out, and grab onto the guy swinging from other swing, release legs etc...
Great time!!!

Their site: BOSTON TRAPEZE SCHOOL - Pics to come!!!
A Message from Jonathon
Building your team for a happy life.

Most of us believe that it is dishonorable to abandon relationships and may maintain connections with a few for our entire lives. This is fine if the connections are productive or at least healthy. It is not fine if they are destructive.

I know a number of folks who hover just above a dark pool of utter despair simply because the people they keep around them seem committed to keeping them there.

So what separates them from the few that won’t let anyone keep them down and, where do you fall in this spectrum?

If you suspect in any way that you have inherited or created relationships that are anything less that amazingly supportive, it’s time to do a serious inventory and get clear on how to best position yourself for a happy life.

Of course, there are some difficult connections that you can’t just walk away from, but, if you suddenly realized that what people are saying to you has a lot to do with what you feel about yourself, wouldn’t you want to have people saying really lovely things?

When a stranger on the street calls you a jerk, you may let it go but, more likely, it stings right? Imagine what impact the words of those closest to you may be having on you day after day.

Of course you need to grow and learn like everyone else. Surely this can be accomplished in a loving environment as easily as a critical one.

But it’s you that has to commit to having the loving voices near. You that has to look at each connection and assure that you have done the best for your happiness. You that may need to compassionately withdraw from connections that don’t serve your health and you that will suffer if you come up with rationalizations why you should continue to invest your life energy into connections that don’t make you strong.

As your teachers, we must be firm, but kind. If we are ever cruel, you must abandon us completely. You deserve the most loving, supportive learning environment that you can possibly imagine. Anyone who fails in this simply does not belong.

Take your time and build yourself a team that is committed to success. It may take years, but even if it takes a lifetime, the moment you feel all that love behind you is the moment you will truly start to fly.

Make sure all your friends….. are, and we’ll see you in the sky. Jonathon

WU: 10 Min Bike
Some OverHead Squat work, and Snatch catches with Bar + Clean work with Bar

WOD:
All Of The Above
Abs - 1oolb Rope Pull Down x 5 Reps x 3 Sets
Superset - Med Ball Twists / Pushups
400M Sprints x 2 @ 10mph on Treadmill
3 Sets of Ab Wheel
5 Minutes Stretch in Sauna

Notes: $hitty day, did not want to be at the gym...

PM WORKOUT:
7:30p-9p - MMA
9p-10p - JIU JITSU

WU: WOD light weight...Bent Over Rows, Barbell Inc Bench 135lbx 5 Reps WU

WOD: 5 Rounds - 2 Min Rest Between Rounds
Bodyweight Inc Bench Press (155lb)
Bent Over Barbell Rows - Shoulder width Grip (135lb)
Reps:

3 Rounds for Time:
10 Dips
5 Pullups
Time:

Core:
Machine Weighted - 5 Sets, then Drop Set 3 Times
Planks - 2 Holds - 2+ Minutes Each (Arms on half med ball, feet on balance board)

Note: Messed up knee last night at MMA. Very sensitive, so stayed away from any leg exercises. Hurts to even bend my knee. Going to ice rest of the day and tonight, hope to feel a lot better tomorrow...we'll see.

PM WORKOUT:
TENNIS

Monday - August 24th

WOD: Rest Day

PM Workout:
7:30-9:30 - MMA
***Bag Work, Take Downs, 5 Min Rounds

WU: 10 Min Basketball + Some HSPU, Pullups and Squats

WOD: "Modified Mary"
As many Rounds , in 20 Minutes
5 HandStandPushups
20 Squats
15 Pullups
Total : 7 Rounds

WOD: "Modified Karen"
100 Wall Ball Shots for Time
- 15 lb Ball - 10 ft High Throw
Time: 6:58

P-WOD: Core - 3 Rounds
10 Swiss Ball Roll Outs
50 Sit Ups

P-WOD: 5 Min of Foot Work
Ladder drills - Using 5lb Plates
Speed Work

Notes: Pullups slowed me down on Mary BAD! Back still very sore and taxed from Deadlifts other day, not sure how much that affected this.

Friday 08 -22 - 09 Workout

WU: 5 Min Bike
"3 Rounds" - Good Mornings
Pullups
DB Shrugs

WOD: Deadlift 5 x 3 Reps
wu: 135 x 5R x 2S, 185 x 5

225 x 3 255 x 3 265 x 3 275 x 3 285 x 3(PR)

METCON - "3 Rounds"
Hang Power Clean 135lb x 5 R
7 Dead Hang Pullups
10 Dips
Time: 6:01

Core:
Weighted Machine - 5S x 10R - Pryamid'n weight UP

Note: Metcon Workout - Grips died on the Hang Cleans...had to re-rack at end, gain grip, for last few reps. Deadlifts felt good...Again, its just the decline which i feel i need to address witch the heavier weights. Also, i tried to switch grip, one palm in, one palm out...Grip felt good with this, but it did through me a little off.

Easy Going Day...WU for Heavy Deadlift Tomorrow

WU: 5 Min Bike + Some Good Mornings, Pullups and DB Shrugs.

WOD:
1 Mile Run (Treadmill) (8 Min)
5 Min Row
Planks
10 Minute Swim (All sorts of ways + Running in Pool)


PM WORKOUT:
7-9:30p - JIU JITSU

This guy is Unbelievable!!!!

WOD: REST

PM WORKOUT:
7:30 - 9p = MMA
9 - 10p = Jiu Jitsu

Notes: Feeling good today. Quads and hip flexers are pretty sore from Front Squats yesterday. No soreness in lower back (good sign). Shoulders are tight. Going to stretch them a bit before training tonight.

WU: 5 Min Bike
Good Mornings + Front Squats with just 45lb Bar - 3-4 Sets of 10R

WOD:
Front Squats
wu; 95lb x 15 Reps
135 x 8 155 x 6 165 x 3 ***Messed up grip on this from start
Rest 1 Minute after last set then... 135lb x 10 Reps

Overhead Press
45lb x 10 Reps x 3 Sets - Slow, lock out at top, hold for second
95lb x 5 Reps x 3 Sets

Core - 3 Rounds
-Leg Raises - w/ 15lb DB x 10 Reps
-25lb Plate - Standing Twists - 1 Minute

Notes: Stretched between each set of shoulders...by the end, shoulders felt good, a lot looser. Going to stretch tonight also, and try and keep them loosening up. Squats felt good. Only issue is the grip, and wrist with Front Squats (which i normally have). Have to get wrists a little more flexible for that motion.

PM WORKOUT:
TENNIS!!! =) - Had me covering nearly 3 courts on my side, so def got in a good session and broke a good sweat!

WU: 3 Rounds of Cindy

WOD: DB Flat Bench (Semi Sup)
Pullups x 10 Reps
***Super Sets. Approx 1:30 rest after Pullups, before start of next SuperSet.
60 x 10 70 x 8 80 x 7 90 x 5
***lb per each DB

Some Isolated Shoulder Holds
5-10lb DB's - Bent over, rear flys, while holding and bringing arms forward, aligned with ears, HOLD etc

Cable Single Low Fly's , with Hip Twist
1 x 10R 1 x 5R

() Superset - 3 Rounds
Swiss Ball Situps
Pushups

45lb Plate Side Raise
1 x 20 (each side)

Notes: As you can see below, this weekend diet wasn't to Paleo safe =).

PM WORKOUT:
7:30 - 9 = MMA
9 - 10p = Jiu Jitsu

Friday - Sunday - WoW

So....
My Friday - Sunday... consisted of 0 exercise!! Watching Homsey and Grant win the ADCC (their divisions), and lots of food and sleep.

Example.
Breakfast Saturday Morning - 4 eggs, 6 bacon, 3 Pancakes, LOTS of Hashbrowns, some fruit, Orange Juice and Coffee...

Lunch on Saturday at Burger King - 2 Double cheeseburgers, Large Onion Ring, Large Fries, Large Diet Coke + Almonds in the car afterwards :-)
I went unconscious after this meal for the entire ride back to NH.

I am still feeling like crap today, and literally it's uncomfortable just to sit down!!!

Back to the Grind today...

WU: 5 Min Bike + Good Mornings

WOD: SUPERSET > Deadlift / Pullups (Max Reps)
deadlift weight: 135 x 10 155 x 10 165 x 8 175 x 8 185 x 8
***Not Max Reps on Deadlifts...Just Higher reps. First 3 sets were continuous movements, last 2 were resetting quick for grip before the pull.

4 Rounds:
Seated Calf Raises
MR Pullups

Core:
Machine Abs
Leg Raises

Finisher: 10 Min Bike

Notes: Unbelievably sore...Shoulder is killing me from Jiu Jitsu last night...Very sore, very weak today at gym. Took everything just to get through workout. Looking forward to next two days off, and heading to Jersey for Abu Dhabi Northeast Qualifiers.

WU: 5 Min Bike
Shoulder Stretch/Workout - Rotator Cuff - Using 5lb on Pullies

WOD: Squats / Weight Dips - Super Sets
wu: for both...lighter weights, higher Reps

135 x 10 145 x 10 155 x 10 165 x 10 185 x 5 (Not Max, just one heavier, lower Reps)

25lb x 10 45 x 8 55 x 8 70 x 5 (PR)

Note: Rest was fairly short between each exercise. Enough to catch breath...I would say 1 Minute max between Squats, Dips etc...
Link that was sent to me today... ICECREAM - Looks Paleo Safe, YUMMY!

PM WORKOUT:
7:45-9p - MMA
9p-10p- Jiu Jitsu

***Super Sore from this day...All over. Def looking forward to a few days off (Friday, Saturday), while heading to NJ for AbuDhabi.

Key To Life...

Monday / Tuesday

Monday - MMA 7:30-9p
Jiu Jitsu 9p-10:15p

Tuesday - Jiu Jitsu 8:30-9:30p


***Been VERY sore. Shoulders are SUPER tight, and neck is sore all over.

WU: 5 Min Jog on Treadmill
Shoulder exercises - Rotator cough work WU

WOD: Bent Over Barbell Rows 5x5
wu: 95lb x 10 135 x 10
155 x 6 165 x 5 165 x 5 170 x 5 175 x 5 (was NOT max)

Inc Bench Press 3R
wu: 135 x 8
155 x 5 185 x 3 190 x 3 195 x 3 (NOT max)

Core:
4 Rounds -
Leg Raises w/ 15lb DB x15 x10 x8 x7
Machine Abs 100lbx8 "x8 "x7 "x6

4 Rounds -
Ab Wheel - 12 Reps
10lb Med Ball Twists - 1 Min of Twists

Row: 5 Minutes
Meters = 1145m - Just a steady pace, wasn't going for a PR or anything.

Notes: I am super sore still!!! AAAHHH. My shoulders are VERY sore...possibly from rotator work in the beginning of the week, and the stretching. I need to loosen up these shoulders! Only had one meal in me prior to this workout.

Fridays - WOD

WU: 3 Rounds of "Cindy"
Good Mornings

Light STRICT Day

WOD:
Back Squats 3 S x 8 R
135lb - - Very Deep squats, working on Form

Snatch Grip Deadlifts
135lb x 3 Sets x 5-7 Reps

Bar Walking Lunges (Bar on Shoulder)
3 Rounds -
1 Round equals back and forth across basketball court at Golds

Thursday's Fun

This was a day off from the gym, but hit Jiu Jitsu class from 7-9p.
Good rolling. Knee completely sucks at this point, but seeing the specialist very soon for final answer. Great Workout....

Note: SUUUUUUPER SORE TODAY. Mainly my shoulders. Did some stretching movements yesterday, and rotater cuff exercises (Thanx Lindsay) to try and loosen them up a bit; it def hit the spot because I am feeling it today.

WOD Tonight, but unsure as of yet what that will be as of yet.

WORD FOR THE DAY: VEGGIES (and will experience and assortment at dinner tonight with Tucker & Dave)

Check Point - 1 Month Paleo - Focus

Today's WOD: Move Ryan, and Jiu Jitsu 7:30P-10:00p

So 1 Month Clean Paleo Eating thus far... dabbled in many times before, but first time following, and now i am 110% on board...
Lifts are increasing...Energy is better...Overall, life is just better! HA HA HA
Current Stats:
Weight = 155lb
Focus: O Lifts
Nutrition: Ratios 50%Fat/30%Protein/20%Carbs
(some days carbs were bumped to 25% ish)

***Knee has been garbage, so Jiu Jitsu training has suffered immensely :-(

Here are a few pics from training. . .
Deadlifts, Bungees, Ab Wheel...
Here's to another month, a year, a lifetime...
(Now onto those overhead Squats!!!)

WU: 5 Min Jog on Treadmill
Good Mornings - 45lb 65lb 8-10 Reps

WOD: Deadlift 4x3
Warmup...135x8Rx2S 155x5 185x5
225x3 245x3 255x3 265x3

DB Shoulder Press (Standing Up)
Just to get some blood going, and loosen up shoulders.
30 lb DB's x 5-10 Reps x 4-5 Sets

Ab Wheel
5 Sets - 8-10 Reps

Bungees
Bear Crawl - 3 Minutes
1 Min Rest
Sprints - 3 Minutes

Notes: Deadlifts felt GREAT! Recorded these...sending to Byers for review. Going to hit the Snatch Grip DL's later in the week also. Eating was good today, ratio's seemed good. Little light on the calories. 3 Min Rounds on Bungee fn killed me!

WU: "Cindy" - 3 Rounds - Smooooooooooth

WOD: Bench 5x5
Warmup few sets of 135lb for higher reps
185x5 195x5 205x5 205x5 205x5 (No PR)

Dips
3 Sets of 10 - 30 seconds rest in between sets

Russian Twists
3 Sets with 25lb Plate

Sunday Funday @ The Beach...

Rest Day.....Turned into a 4 Mile Run on the beach.
Great run...

The 7 HRS I spent driving today...now that simply sucked! Calories were up today, near 4000. Problem was, a lot of them were consumed through fake food, ie; BARS! I know I know...

Satuday Hell....Before Sunday Funday @ The Beach

WU: 10 Minutes of Basketball

WOD: Squats 5x5
WU: Bar, 135x10 155x5
185 x 5 R x 5 S
***Focused on Form. Didn't up the weight...Took it easy on my knee, while focusing on form, and keeping weight consistent, while maintaining the 5 Reps through the workout. Going to up this next week, and just keep upping it. Not going for PR for a while etc.

Post WOD - WOD (hahahaha)
(2) 3 Rounds
Hand stand Push Ups - x 5 Reps
Abs (machine with legs straight out) x 10 Reps, while up'n the Weight

(3) 4 Rounds
Barbell Shrugs - 135lb x 2S 185 x 2S
Plate Front Raise - 25lb x 2S x 10R 45lb x 2S x 7R

(4) 5 Rounds
Low Rope Pull Rows
Press Down - Tri's

(5) 3 Rounds - 1 Minute Rest in between
50 Sit Ups
Leg Raises - 15lb x 10 Reps

Notes: Squats - Focused on Form. Going to up the lb per week. Keep strict form. Kept it easy on the knees also.

WU: (1) 10 Min Basketball (2) 10 Min Gymnastics Work - Handstands, Rolls etc

WOD:
Main
5 Rounds: For Time
10 Pull Ups (Used Kipping style)
5 Dips (w/ holding 45lb DB in legs)
25 Box Jumps (was at least 24' High, maybe bit higher. Picture below)













Total Time: 15:06

(2)5 Rounds - No Rest
Close Grip Bench Press (Hands narrower than shoulders)
Reverse Curl (Curved Bar)
CGBP - 95lb x 2 Sets 135lb x 2 Sets - 1st 2, 8-10 Reps. 2nd 2, 5-7 Reps
Reverse Curl - 50lb x X

Notes: Main WOD killed me... Did some close grip Bench Press...Going to start incorporating this exercise. Will help strengthen my ELBOWS IN push for JJ.

Thursday = REST DAY !

REST DAY TODAY

...well from weights etc.

Jiu Jitsu - tonight, tomorrow night, and Saturday morning.

WOD: reconvenes on Friday =)

Wed July 29th Workout - Snatch Grip Deadlifts!

WU: 3 Rounds of "Cindy" - Slow Pace

WOD: Snatch Grip Deadlifts - on 4 Inch Step up.
WU:95lb for few sets, to get movement down a bit.
135x8 155x5 185x5 205x3 (None were MR)
***WoW - GREAT movement! Used a Step Up..I'd say approx 4 inches.
***Set up after each rep. Not a fast paced, rushing movement.

ALL this was generated from this article...http://www.fitnessspotlight.com/2009/07/23/muscle-building-exerciseif-pick/ This got me all pumped up to try these!

Note: Great movement. As i got heavier, form still felt good, but few questions on this. Grip was the toughest part. Holding the bar that wide, was tough holding the dam thing. Felt great, tough workout. Did not push the weight issue with these, being it was my first time with the movement. Will DEF incorporate these as well. Talk to Byers about these...when and how much, etc

Snatch Grip Deadlift - Starting Position w/ 4 inch rise.

Triple Press...Or Double Press with 1 Jerk :-)

WU: Some jumping around, few pullups, and some light over head press.

WOD: Shoulder Press + Push Press + Push Jerk

SP
95x4 113x3 125x2*Failed for 3 115x3
PP
95x5 95x5 105x4 *Failed for 5 100x5 100x5
PJ (Short rest Period on these. Approx 1-2 Min)
95x7 95x7 95x5 95x5 ***Last 2 sets of 5. I used a WIDE Snatch Grip.
***Back started to feel bit unstable, started to Arch. Knocked down to 5 Reps to finish up these.

SWIM
10-15 Minutes in the Pool. Most time spent with arms holding float, and using legs back and forth, while jogging in shallow ends, leg swim through deep. Real tough on core and legs. Great FINISHER!

Note: Check on Form on Push Press , and Push Jerk. Back started to arch a bit towards end of PP, and with PJ. Work on these...
I was pretty week on my presses today. Haven't had a REST day in a bit, and shoulders were pretty tight and still sore from DB Snatches the other day, and all the rings work I have been doing lately.

WU: 5 Min Bike

WOD:
(1) Squat 3x3
wu: 135x5 x 2 sets
185x3 225x3 225x2***Knee had enough...Time to get it checked =(

(2) Weighted Pullups
25lb Dumbell x 5
25 x 4
25x4
25x4

(3) 5 Rounds
Jump Rope - 1 Minute - As many DoubleUnders as I could
Ring Pushups - Feet up on Swiss Ball - Til Failure

(4) L-Sit Holds
5 Sets - As many seconds as i could each Set
(In between sets, some DB Side Raises)

(5) Core Work
-Leg Raises
-Swiss ball Roll Outs
-25lb Plate Twists

Note: Knee was very sore, and was swelling up quickly on Squats. Not sure what the deal is with this dam knee!!! Calories today be around 3500 or so...45/35/30 ratio...approx

Sunday Funday with some Snatch!

WU: Gooood Mornings 45lb for Warm up. 95lb x 10 x 3Sets
Machine Sit Up - Feet Eleveated

WOD:
(1) DB Snatch- 1 Arm -4 x 5(Reps Each Side)
Warmup - 30lb
50x 5 60x5 70x5 70x4***Failed on the 5th on first said, so did 4 each side.

(2) 3 Rounds:
* Bent Over Barbell Row 135lb x 7 Reps
* Ring Row (To Failure) - feet elevated on box
* Ring Dips (To Failure)

(3) 3 Rounds:
* DB Twist Curls "Curls for the Girls" =)
* Ring Dips (To Failure)
Weight for Curls: 25x8 (each side) 30x6 35x6

(4) 3 Rounds:
* Pull Ups x 5 Reps (Kipping Style)
* Leg Raises - w/ 10lb DB in Feet x 10 reps

(5) Sprints on Treadmill. Incline at MAX (15%). 30-45 second Sprints. 1 Minute Rest

Notes: Snatch felt good. Tried to make sure back form stayed, and mid section was VERY tight. Lock arm out, and stabilize dumbell before returning to floor. Calories were low today up until workout, but should even out through the evening.

Basic + "Girls"

WU: 5 Min on Bike + little "Monkey-ing around" :-)

WOD:
(1) Front Squats 5x5
95x8 115x5 125x5 145x5 155x5
***Legs were fine on these, and feel I could handle a lot more weight...Problem is arm position, and not use to tension on the elbows.
(2) "Lynne" - 5 Rounds - No Rest - Time/Max Reps
-BodyWeight Bench Press (used 155lb)
-Pullups
Time = 5 min 35 Sec
Reps:
12 - 5 - 4 - 3 - 3 (BP)
10 - 4 - 4 - 3 - 3 (PU)
***Was absolutely dead right after first round. Muscles were dead, didnt have much in me.
(3) 3 Rounds: Lunges + Pushups - No rest
30 lb Dumbell Lunges x 10 reps (FAST switches between legs...Speed was focus)
Pushups x 10 reps

The Ending: Some Leg Raises and Planks (both sides, plus standard)

Notes: Front Squats felt good...I feel I could do a lot more weight, once the tension eases up in the elbows with the form on these. "Lynne" - I simply shut down. First set felt good, then just downhill. Not sure if maybe putting a small rest between rounds on this will be more beneficial or what...Will research this. Calories for the day were good. Carb % was up... PW was much higher carbs like yesterday, plus quick absorbing protein.

WU: Some Core work + Some Ring Play + Some Jumping Around :-)

WOD:
(1) Split Press 3x5
115x5 125x5 125x5 ***Felt wobbly and week on these. Body was pretty beat up from JJ last night.

(2) 3 Rounds NO REST
-Hang Power Clean (135lb) x 5 Reps
-Rings Dips (Max) Reps per Round- 10, 8 , 8

(3) 5 Rounds NO REST
-Ring Rows (feet elevated, so body pretty straight)
-Hand Stand Push Ups
Reps Per Round for Each:
12 8 8 7 7 (RR)
5 5 4 4 2 (HSPU)

(4) 3 Rounds
-Weight Leg Raises - 15lb x 10 reps
-Machine Weight Sit Ups x 10 Reps

(5) Stair Climber - Sprints
30 Second Sprints - 1 Minute Rest (Totaled 5 Minutes of Actual Sprint, NOT inc Rest)

***Was LOW on my carbs up until workout today. Fat was good, so not sure how it affected my workout. I felt week on the LIFTS today. PW was about 70g of Protein, approx. 75g Carbs

Post Workout Nutrition: High or Low Carb?

A Post from Robb Wolf's Blog...
CLICK HERE

D-E-A-D Lifts

WU:
5 Min Bike
Good Mornings 45lb x 10 R x 3-4 Sets
Pullups 5 Reps x 3 Sets

WOD: Deadlift 5x5
Warm-up 135lb x 5 reps x 2 Sets
185x5 - 205x5 - 225x5 - 235x5 - 245x5 PR
*** Granted it's only a PR because I haven't done a Heavy 5RM...but still :-)

***#I was pretty sore today...whether it be from the modified Angie the other night, or Jiu Jitsu last night...My shoulders and upper back were sore/tight. Form felt good on the Deadlifts. Back didn't round. My only concern at this point would be the downward motion. I want to have this re-looked at and critiqued. Will video soon and send to Byers.



Melissa Byers
The Deadlift







My FitDay Totals for Today


Fat=46% Protein=37% Carbs=17%
Total Calories= 3,505

Modified "Angie" w/ Run

WU: Jumbo Bucket of Balls - Drive Range :-)

WOD: Modified "Angie" with 2.5 Mile Run - For Time

***Have to complete each exercise reps, before moving onto the next
50 Pull Ups (Had to stop at 50, because my at home pull-up contraption failed me)
100 Push Ups
100 Sit Ups
50 Squats (Cut this to 50 because the run followed)

Run 2.5 Mile (Outside) (Time for run was 20:44) ***Little over 8 min mile AVG. Wind was good, I can blow this time away, just getting use to dodging people running through downtown.

100 Push Ups
100 Sit Ups

Total Time: 39 Minutes 39 Seconds

***Pull Ups slowed me down today...

Is Your Workout Getting You Results Or Just Making You Tired?

CLICK FOR LINK

Great article posting on Jay Cohen's site (which i believe he reference from Fitness Spotlight)
***Posted for my reference

I'm 26 today...Time to start building on the 5x5

WOD

WU:
"Cindy" 3 Rounds (Light)
5 Pullups
10 Pushups
15 Squats

WOD:
Back Squat 5x5
185x5 185x 5 195x5 195x5 205x5

Overhead Press (No Movement in Lower Body)
95x5 95x5 105x5 115x4 115x3
***I failed on the 115lb x 5.

Notes: Knee is still sore, so didn't go crazy with the squats. Ratio for the day was good prior to workout, 50/30/20...On pace to do just over 4000 calories today. It's my birthday, so that's totally acceptable :-)

This is how the end of my day looked on FitDay =)

^ Pie Chart = Fat (51%) Protein (33%) Carb (17%)
Calories = 4,104 Carb=175.6 Fat= 226.8 Protein= 323.8
This is a PR in itself for me :-)

Welcome!

Here we go. . .

This blog is to...
1. Keep track of my workouts
2. Keep track of my progress
3. An attempt to keep myself motivated
4. ***HIT MY GOALS (Listed to your right)

:-)

There are numerous links on the right hand side of the page. There is a section for sites I visit regularly, and sites to use for Resources/Information.

My FitDay account can be viewed HERE

Let the Fun began !!!