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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 handstand, 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, founder of CrossFit "What is Fitness?"



Wednesday, October 31, 2012

Wed, 10312012

AM Session:

BS. 185x5 225x5 255x3 275x3
Light. Warming up. Just some light volume.

Team WOD with Lynn @ CFNH
75 cal row (partner holds in Hs hold)
50 Burpee wall balls
50 Slam balls (partner catches)
Flight Simulator (alt partners)
12-9-6 HSPU (before each set, 50m walk with KB oh)
Time 31 min

Rest 10 min

Clean Warmup for tonight.
135x5 x 3.
185 - triples for few sets

Tuesday, October 30, 2012

Tuesday, 10302012

F U Shoulder :-(

Blog update

High Bar Back Squat - Singles
*30-45 seconds rest between set. Maybe minute max. Quick volume.
185x5
225x5
255x3
275x2
295x1
305x1
315x1
325x1

AMRAP 8
5 Burpees
7 t2B
9 Pull-ups
Score = 7+5

Rest 4 min

AMRAP 8
7 KB (70)
7 Ring Push-ups
7 Box Jumps (30)
Score = 7 Rds

Monday, October 29, 2012

Monday, 10292012

Monday at the gym. Hurricane Sandy can't stop us at CFF.

Clean - 2RM for day
185-205-215-225-235-245x1-245x1 - 245x1. Kept failing on second one. Legs had nothing today :-(

Drop Sets. Drop, grip and go
185x5. 185x5. 205x3

Power Elizabeth
21-15-9
Power Cleans (135)
Ring Dips
Time- 4:16

Unbroken Wall balls
35-25-15. Using 20#

Mobility today and keeping water iu of gym. Will be here overnight so maybe some more workouts as night goes on. :-)

Saturday, October 27, 2012

Saturday, 10272012

Today's WOD. See picture

Time = 34:30

Rough One

Friday, October 26, 2012

Friday, 10262012

Hitting two Regional WODs today. Got a good group of people coming to play.

11:30a. First WOD.
#2 from this years Regionals
2k Row
50 Pistols
30 HPC (225)
Time Cap : 17 min
Score: Completed 17 HPC

^ was pretty happy with this. Still feeling like shit with cold. Pistols felt better than ever. Coming along. Believe I got to the HPC at like 12:30 or so. HPC felt super heavy today. Could be from this weeks training or just feeling like crap, idk.

2nd workout
1:30p.
100# DB Snatch x 10 (alt)
50m Sprint
90 DB S x 10
50 m
80 DB Snatch x 10
50m
70 DB Snatch x 10
Time: 7:20

Rest 15 minutes

Back Squat: High Bar. Just getting some volume in.
185x5
225x5
255x5
275x5
295x3
305x2
315x1

* after wods above weights felt heavy today.

Thursday, October 25, 2012

Wed, 10242012

Holy Christ, is it a rest day yet?
The Fort Monsters came by tonight for Weightlifting Wed. So of course, had to at least play with a barbell for a bit.

Describing "sore" is at an all time new level this week. But very much looking forward to some basketball tomorrow and no lifting!

Wed

Cleans
165-185x2 - 205-225-245-252-260 - 270 x 5 fAils. Caught bottom. Couldn't get up today. Had no legs. What a shame.

Front squat
225x5 235x5 245x4 255x3 265x2 275xF.
Drop
225x5. 235x5

Rower. Cool down - 1000m

With that. I need a dam rest day!

Friday = 2 regionals wods from this year. #2 & 3. We got a crew coming down. First ones at 11a. Second WOD at 1p. We will hit some strength lifts prior to WOD 1. Going to be fun day!

Tuesday, October 23, 2012

Tuesday, 10232012

Holy Shit I'm Sore!
So, going into today, I was curious how I would even move some weight. But, after a nice warmup, things didn't feel bad. Shoulder were super taxed from weekend, "Diane" and the volume yesterday.

Split Jerk (behind neck) normal jerk width:
185x2. 225x2. 245x1. 255x1. 265x1
^ failed on the 265 few times also. Stayed there. Shoulders didn't have much left.

WOD: 5 Min - Ladder
Hang Power Clean (155)
Muscle Up
Score : 6 + 7

Rest 3 min

AMRAP 5
9 T2B
12 Box Jumps (30)
Score: 6+3

*muscle ups got tough. Also the 6/7 HPC got heavy but all unbroken. Surprised how difficult MU's got late in the ladder.
**was happy with the 2nd AMRAP, not on T2B (feel like have lost those a bit) but for the box jumps. Rebounded these (most) and felt great. Def quick little gas'r

Cash Out:
400m @70% or so
X2
^rest :30 between

Monday, October 22, 2012

Mon, 10222012

Great day today.
Met with Kevin of Vagabond CrossFit for an hour of program discussion. (OPT's way). Very informative.

This past weekend, was Garage Games at Milford. Awesome weekend, super fun and very exhausting.

So wasn't expecting to much from today's number.

Front Squat: 5x2
225x3. 245x2. 255x2. 265x2. 275x1

WOD: "Diane"
21-15-9
Deadlift (225)
HSPU
TIME: 3:59 PR
***ps, our gyms standards are head through on HSPU also. None of that regionals Bs standards.

Rest 10 min (approx)

5 rds, resting 45-1m between rds
5 FS (185)
10 Burpees

Thursday, October 18, 2012

Wed, 10172012

Headed to the Fort tonight for Weightlifting Wed. Didn't think was going to do much with the shoulder, but that lasted all of 15 minutes.

Split Jerks (front)
135x3. 155x3. 185x2. 205x2. 225x2. 245x1. 255x1. 265x1. 275xF. 275x1

Felt pretty good. First 275, left out front. Second was piece of cake. Stopped here to not overdue shoulders for weekend. But felt like ha a lot more in me today. Also not fan of heal in shoe on the split jerks. Hopefully that changes.

Cleans:
Wanes up nicely climbing slowly.
Then hit ,
205-225-225-245-257-265
Went 270 and missed. Said screw it, put 275 on bar, felt good but missed. Best the bar to the bottom so crashed on me a bit.

Played with some levers following weightlifting, felt good.

Tuesday, October 16, 2012

Tuesday, 10162012

F U Shoulder!!!
:-(

Strength: 3RM OHS
Went 95-115-135-165-185
Got 185x2 x2. Couldn't get third each time.
Shoulder is worse than been in a while. Shows each OH. As bar isn't even. Gotta fight through it for Saturday then some time off.

WOD: Team of 2 - Jordan and I
AMRAP 15
50 Thrusters (95)
50 Box Jumps (30')
50 KB Swings (70)
75 Cal Row
100 AbMat Sit-ups

Score - 1 complete round + through to box jumps again and we got 24 of th.

Monday, October 15, 2012

Monday, 10152012

Saturday Update:
Clean & Jerk for In House Comp
225-245-255-260-265.
Hit all. All felt good today. Had a lot more in me hit ran out of time. Happy with the 265 today since haven't been squatting much with quad.

Today:
Snatch (worked split snatch). As shoulder still feels terrible :-(
In case see it this weekend.

135-155-165-175. Hit these for few reps each. Felt ok, but shoulders shot.

Front Squat:
185x5. 225x3. 255x3. 265x1. 275x1. 295x1(f).
Dropped to 265x2.
225x5.

WOD:
300m Run
3x (1 squat clean + 2 front squats) (185)
150m Run
10x (Burpee Pull-up + 1 pull-up)
150m Run

Time: 5:16

Rest 5 min

Front Squats:
5x5 with 185# (no olys)
^ huge break through. Realize Lats engaged tighter make front squat so easy. Was forgetting this little que so focused on elbows. Huge que for me.

Sunday, October 14, 2012

Wed, 10102012

We hit a workout at CFN this afternoon.

Behind Neck Snatch Grip Push Press:
5x3
* stayed light with these as was an off day and workout was all shoulders

135x3 155x3. 175x3 185x3. 205x3

WOD : 50-40-30-20-10
Push-ups
Double Unders
Time: 8:36

Going to feel this one over next few days.

Cash Out: Band Rear Squeezes - 4x10-15 reps

Wednesday, October 10, 2012

Tuesday, 10092012

Holy sore!!! Legs / Hips are shot from squatting, but I will continue on :-)

Snatch Work in afternoon.
Something is off. Super annoyed but will figure out.

PM:
Back Squat
* not shooting for 5RM. Simply trying to squat today lol
225x5. 255x5. 275x5 300x3

WOD: "Gwen"
15-12-9 Unbroken C&J. Rest between sets. Finished workout at 16:30.

Went for 160 at CFNE and failed.
Went for 155# today. Little debacle in set 1 with count. Got the 12-9. Felt good about this. Will go again at 160# soon for sure.

Monday, October 8, 2012

Monday, 10082012

Very sore today, still from last weeks training...but going after it. From Jon North and Don McCauley this past week; "Squat more"

WOD:
1 Mile Run
50 Pullups
200 Double Unders
Time: 11:27
Ran the 1 mile (our 1 mile, which is longer) in 7:05. Back was on fire, but felt fine. Was good pace to go through the other stuff quickly.

Strict Pullups
5 Sets of 5-7 Strict Pullups

Pendlay Rows   x 5 Reps
135-155-175-185-195

about an hour later. . .
 Box Squats
(just below parallel. 4 plates and 1 piece of Wood)
225x5   245x5   275x3  295x3  325x1  335x1   345xF  345x1

Sunday, 10072012

Today was a day of Squatting. . and more squatting  =)

Pause Squats (Back)
5 Second Pause at Bottom, NO bouncing out.
205-215-225-235-245-255-265

Back Squat (Singles)
275-285-295-305-310-315
*Stopped there, was losing position

Front Squats (Pause)
5 Seconds, CAN bounce out
185-195-205-215-225(f)-225

Front Squat (Singles)
245-255-265-275-280(f)-280(f)

GHD Back Ext w/ 25#
3 X 10-12reps

Saturday, October 6, 2012

Saturday, 10062012

Update.

Yesterday was an amazing day.
We got into Charlotte Nc late (Thurs) and stayed in a phenomenal hotel.

Slept in on Friday. Explored Charlotte a bit an then headed to MDUSA. We spent the afternoon watching the guys train and chatting with Don McCauley.

We visited the MDUSA store and picked up some goodies
Everyone was super cool. Look forward to visiting again soon.
The next hour was spent with Jon, Jess and Don, chatting about everything weightlifting. We were beyond lucky to be there at this time. The info that was shared was priceless (and inside secrets :-) ).

Following training. Headed to Jon & Jess's to clean up. Great conversation, constantly learning. We hit a great steak house nearby and were there most of the night. The night was a phenomenal way to finish off our trip. Great company, weightlifting talk and great food. Jess & Jon are so passionate about their careers, you simply can't help but be instantly motivated and want more of yourself.

Saturday Training :
We hit a Golds Gym since no CF gyms are open for afternoon stuff on weekends. Couldn't miss our squat Session.


Back squat - pause bounce out of bottom. 135-185-225-255

Back squat
275x2. 295x1. 305x1. 315x1 320x1 325x1 (ugly but got it)
Drop
305x2 (second was ugly)
275x5.

Front squat
225x5. 185x5. 185x5. 185x5.
185x X (got 12)

Now heading north. 8 hrs til home. We hope to get one more training session on.

Thursday, October 4, 2012

PM to this Thursday

We visited Colonial CrossFit. Great gym! Real cool set up, good coaching/instruction and a beast of an athlete in Jake. You will see this kid in the Games for sure.

WOD: "Chipper"
60 Box Jumps
50 push-ups
40 OH Walking Lunge (45)
400m Run
30 Squat Jumps
20 t2b
10 HSPU
250m row

Time: 10:36

Cool chipper. Rough on quads but a good WOD. Not as bad as it looked upon entering.

Great gym. Cool athletes and dogs!

Thursday, 10042012

We visited CrossFit Rosslyn today for their noon class. It's a smaller box located within Verve Fitness, but great place. Coaches are super cool. Well run class and well structured.

Programming:
1. 3RM Strict Press
135x3. 145x3. 155x3. 165x3. 170x1
* had nothing left. We are feeling destroyed our 4th day in this far.

2. Back Squat 5RM
225x5. 245x5. 275x5. 285x5.
^ happy with the 285#. Still below PR but leg strength coming back and knee/quad feeling good.

We are heading towards SC. Will hit a gym tonight, then finish drive into SC tonight.

Wednesday, October 3, 2012

PM to the 3rd

We hit Patriot CrossFit this evening.
Great set up. Very professional and well instructed.

I physically don't think I could be anymore sore at this point. Lower back just won't recover, haha

Fun WOD but back felt it

S : Push Press 3RM
155x5. 185x3. 205x3. 215x3
* stopped there. Out of time. Feel like I had some more in me though.

WOD: 5 Rds,
5 Front Squats (185)
10 Burpee Bar Hops

Time: 7:43

* front squats killed me. Back was on fire. And the lack of squatting past month with knee/quad issue didn't help today. But, great workout. Going to give this one a go again sometime

Another great day. Some awesome nice today. Staying in DC tonight, make our way South tomorrow.

Wed, 10032012

Heading out of PA today, we hit CrossFit 717, just a few minutes from Rachel and Lys's house.

Holy Shit, am I sore. Slept great but body is feeling these last few days.

CrossFit 717
Nice place! Tons of equipment, lots of space and all the toys.
Trainers were very nice and run a tight ship. Community was friendly also.

Programming:
3RM Weighted Push-up
45x5. 90x3 135x3. Went to 180# , 4 plates on back, got 3 but felt a little wormy. Still felt good.

1RM Weighted Pull-up
53x2. 70x1. 75x1. 88x1. 90.5x1. 93x1 PR

WOD: "the Chief"
AMRAP 3 , x 5 with 1 min rest between each 3 minute AMRAP
3 Power Cleans (135)
6 push-ups
9 squats
Between all 5, 3 min amraps - I completed 20 rounds and 2 Power Cleans.

Great workout. Hopefully helps loosen up body a bit, but we will see.

We are hitting the road now, off to Virginia area most likely. Hitting a PM WOD tonight. Will update following...

PM to Tuesday

We hit up "Om My Yoga" here is Harrisburg PA this evening following dinner. Rachel and Lys's place. Awesome studio!
Some fancy S&M equipment (I mean Pilates equipment), awesome set, new expansion added recently; great stuff.

We practiced Handstands, Scorpions, S&M stuff on crazy machines, some vertical holds etc. Had a blast and learned a thing or two about Yoga/Pilates.

The light work this evening was 100% needed. My back is toasted from the past few days.

It off to CrossFit 717 in the am, before making our way South.

Stay tuned....

Tuesday, October 2, 2012

Tuesday, 10022012

Noon Class at CrossFit 5th Ave - New York City

Arriving at this place is pretty bad ass. It's underground first off and you walk down the stairs into a sweet set up.

Gym is a good size and some awesome equipment. Rig is huge!!! Prob 3-4 of ours in length. The company they use for equipment we've never heard of, but nice stuff.

WOD Today:
4 Rds
400m Run
21 Sit-ups (45# plate)
21 KB High Pulls (70)
Time : 22:28

Running 400's is definitely more adventurous through the streets of NYC. It was raining like crazy, so this made for some interesting runs. Dodging puddles and the umbrellas of those walking made for an interesting 400 each time.

After yesterday's two workouts, our backs and forearms did not enjoy today either. Ouch!

Next step is a Phenomenal Yoga studio is Harrisburg PA.
Will update afterwards.

Monday, October 1, 2012

2nd Session on this Monday

Our 2nd session of the day was at CrossFit Virtuosity. What an amazing gym!

Show up, place is packed. It's off set in Brooklyn and is basically its own compound. Phenomenal gym and great coaches.

Workout of the Day
For time:
30 Pull-ups
20 Handstand Push-ups
10 Deadlifts, 275/185lbs
20 Handstand Push-ups
30 Pull-ups

My time was 5:39 RX

Felt good. Got all unbroken up until second set of HSPU. Had to wait here and there Cause wall was cluttered. Second set of pull-ups also was tough. After this am, I had no grip tonight forearm and shoulders are shot, but a great day today!!!!

Monday, 10012012

Day 1 of our road trip

12 noon, Session at CFNE

S: Back Squat
*first day back to squatting since quad. Felt good, but didn't push anything crazy.
205x5. 225x5. 245x5. 275x5
* my 5 rep PR was 295. I feel like I can high bar more than this. But wa happy with the 275 today. First time squatting heavy in almost a month.

WOD: "Gwen"
Failed miserably. Went for #160 on this. Got 13 reps out of first 15. Dropped. Sucked! I want this one again soon! I'm coming for you "Gwen".

15-12-9 Unbroken Clean & Jerks
Went for 160#. Got 13 out of 15.
Lowered weight after, but was dead. Maybe 150-155 was number for today. Lesson learned. Grip was shot!!!!!

Now, we are off to CF Virtuosity in Brooklyn. Our workout is either 7:30p or 8:30p. Will blog WOD after!