Friday, 05312013

AM Weight: 173

Body Condition: Shoulder is hurting. Both are sore. Upper back also.  But the one shoulder just hates me at this point. Today should be interesting. 

Programming:

AMRAP 20

20 Thrusters (135)

20 Pull-ups

20 Burpees

Score = 3 + 6

*** well, that sucked. Very disappointed in performance.  Feel like mentally was just huge pussy. 98 degrees today, gym was gross, but excuses. Thrusters were very difficult. This workout as comp, would have paced and broke up, but Jason said not to. So, went out hard and it def killed me. Didn't want to go to singles on thrusters even though would have been faster for sure. Shoulder was killing me. The Burpees were worst on shoulder.  Pull-ups, not hard but was slipping off bar so bad after first round. Fuck!!! That's about all have to say. Mentally was hardest. Go to get on bar at times and just couldn't. Something was dying and unsure what it was. Just mentally week today. Frustrated, only word I could use to describe today. 

Nutrition:

Breakfast: Eggs / Strawberries / OJ w/ Creatine & beta alanine 

Snack: cliff builder bar 

Lunch: subway - roast beef, cheese , pepperoni etc. + chips 

Pre wod:  bcaa's + Creatine + Gatorade + beta alanine 

Post wod: Sfh recovery + bcaa's + glutamine + dextrose + oats

Snack: (depression food) - ice cream :-)

Late night Dinner:  tuna w mayo an pickles. And picked at Kell's nachos a bit. 

Thursday, 05302013

Body Condition:  sore!!!! Left shoulder (bad one) was throbbing all night. The stupid 30 Burpee muscle ups last week, plus the 30 for time on Monday and ring dips Tuesday did me in. Ring dips/Burpees always aggravate it. Looking forward to sat & sun off from overhead and shoulders. 

Sleep Night Prior:  3am - 9am

Programming:

A. 1RM - Power Clean

225-245-255-265-270-275(f)-275(pr)

Rest 2 min

B. AMRAP 8

90% of A - AMRAP

Used 245#

Got 24 Reps

C. Max HSPU

Got 40- fell off wall 

Nutrition:

Breakfast: eggs, bacon, strawberries , OJ w/ Creatine & beta alanine

Snack: Coffee + Cliff Builder Bar

Lunch: 2p   Subway, 6" roast beef, provolone cheese, spinach pickles mustard.  

Pre-Workout:  bcaa's + Creatine + beta alanine + 1/2 scoop cyto blast

Post workout : 8pm cliff bar builder + veggie flat bread from DD.   :-)

1:30a  - 10 piece nugget and diet coke from McDonald's. ^ yeah this happened lol.  Failure of day nutritionally. No quantity, let alone quality. 

Wed, 05292013

Sleep (night before): 2a - 5a then 5:45-8:30a

***up to fix blog 

Programming:

REST DAY!

These will be the hardest for me. Actually take a full day off. Can't remember last time I did this. BUT, will follow it. Will work mobility on rest days and skill when allowed to. 

Did 30-35 of mobility and played on mushroom. Been a while since being in a pommel. 

Nutrition :

Breakfast: eggs, bacon, strawberries, orange juice w/ Creatine + beta alanine 

Snack: SB Coffee

Lunch: chipotle  - double steak, rice hot sauce   ONLY

Snack: Mint builder bar + honey roasted cashews 

Dinner: 10p after WLW.   Chilis; turkey sandwich with mash. 

11p - cranberry juice small glass with beta alanine and Creatine 

Pre bed : shot of pro strength & Fish Oil 

Tuesday , 05282013

AM Weight: 173

Tremendously sore today.  Outside of chest, from shoulder and legs! Christ. Today should be fun. 

Sleep Night before: 12:30-8:45a

Programming:

250m Row

15 KB Swings (70)

25 Burpees

15 KB swings (70)

250m Row

Rest 12 min

REPEAT

REST 12 min

REPEAT

Times:  4:20, 4:24, 4:38

***will put notes later. 

Round 1:  http://vimeo.com/67184361 

***i died on round 3. Even other rounds, def a gas'r and as always , Burpees sucks. Shoulder / chest not feeling great from Mu's yesterday and today. Felt on Burpees. Tomorrow is off day so will dog legs, mobilize and rest shoulder for Thurs / Fri. 

Nutrition:

Breakfast : 9-9:30 eggs, bacon , strawberries. Orange juice with beta alanine and Creatine.  + shot of pro strength 

Snack: Coffee + cliff builder bar

Lunch: 3:30p - subway, roast beef, cheese on 6" honey roasted oat 

Pre workout 6p.  Bcaa's + beta alanine + Gatorade + Creatine 

Post Workout : SFH recovery + oats + bcaa's + glutamine + dextrose 

Dinner:

Taco Tuesday!  GrassFed Ground beef on tortilla chips with salsa and little cheese. 

Before bed: Shot of pro strength 

Monday, 05272013

AM Weight:  173 lbs

Sleep (night before): 1a - 7:45a

Programming:

11a

A. Back Squat -1RM

225x5 275x3 305x2 315x1 335x1 345x1 355x1 360x(f) - http://vimeo.com/67071585 

***15lbs off of my High Bar PR, but was heavier then so. I hit 355 3 or so days ago also. Today was easier. 

Rest 10 min

B. 1x AMRAP @ 315# @30X1

Total Reps: 6. Failed on 7th. Lost mid section.  

^squats felt heavy today. Silly me on squatting heavy few days back, after not squatting tremendously heavy consistently since before opens.  

^onward an upward. Pumped for day 1 to be here; and excited for this year. 

C. 30 Muscle Ups - AFAP 

Time: 3:05 - http://vimeo.com/67070056 

***was unsure how to go into this. Did 16/5/2/2/2/2/1.   

Felt like could have gone 20 straight but would have been dead so. Maybe shorter rest period to break 3 min. Idk.  As usual though, it's dips that r tough part on the high reps on these; not so much the transition. 

Rest 15

Max Ring Dips _. Got 32 Was dead. Had to beat Homsey :-)

7p:

Light Long Run. 2-3 miles. 

+ 

20 min in Hot Tub + stretching. 

Nutrition: 

When waking up:  8a : Pro Strength, 2 pieces Dark Chocolate + beta alanine 

9am - Pure SFH + Oats

Pre Workout:  Bcaa's + Gatorade + Creatine + beta alanine

Wod @ 11

Post WoD: glutamine + oats + dextrose + SFH recovery + bcaa's

Lunch: 2:30p - steak tip salad + dirtys salt & vinegar chips 

Snack: Starbucks (grande) Vanilla Bean w/ chip chips 

Dinner: (following hot tub). 

Tuna + mayo

W/ Meatballs on side 

Before bed : Shot of Pure Strength

Sun, 05262013

AM Weight: 174 *rough few days of "quality" 

Sleep Night Prior: 1a-8:45a

Workouts: 

Rest Day - getting for Day 1 tomorrow!

Nutrition:

Breakfast: Pure Strength + dark chocolate - 9a

Snack: 11a - egg & bacon on English muffin, Cliff builder bar (mint) + coffee

Lunch: Chipotle Bowl, White Rice, double steak , hot sauce and lettuce + cheese.  Beta alanine & Creatine 

Snack : meatballs 

Dinner:  tuna w/ mayo and cheese-its

Sat, 05252013

Am Weight: 173.3

Sleep last night: 1:30a - 8am 

Workout: 

Event #7 from Regionals

We ran through as a team, in order we were going to that day. 

Our time today would have placed us 7th at regionals in this wod. But, transitions around class alone, we would have been a lot faster. 

Rest 10 min

Deadlift - Heavy Single

185x5 225x3 275x3 315x3 365x1 405x1 425x1 455x1. Stopped there. Just wanted heavy single, as I haven't DL'd heavy in quite a long time. 

Nutrition: 

When woke up: Shot of pure strength and piece if dark chocolate. 

Pre Workout: bcaa's, Creatine, Cytoblast & Beta alanine

Post wod:  shake: oats, bcaa's, SFH recovery & glutamine 

Snack: bacon egg sandwich on English muffin. Med ice coffee 

Lunch: Buffalo Burger, Cheese & bacon. Sweet potato fries. 

Snack: Pure vanilla Bean + Peanut Butter 

Dinner:  9oz Filet + Sweet Potato with Cinnamon + piece of Bread 

Dessert: Cake Batter (small) with Strawberries 

Before Bed: Shot of Pure Strength + Beta Alanine

Friday, 05242013

AM Weight: 172.4

Workout:

A. Back Squat - Heavy Single @20X1

185x5. 225x3 275x3 305x1 315x1 335x1 345x1 355x1 

B. 2x5 @ 275# - getting some volume in

C. 

3 rds 

400m Run

20 Back Ext (GHD)

Rest 6 minutes between rds

Rest 10 min

AFAP, 

500m Row

25 Burpee Box Jump Overs (24)

50 Double Unders 

Rest 2x it took

Then repeat 

Nutrition:

Breakfast: 2 pieces of Bacon, strawberries, cranberry juice with creatine and Beta Alanine, 2 egg muffins and shot of pro strength.

Lunch:

Subway - 6" honey oat. Roast beef, cheese, bacon , pickles , spinach 

Pre-Workout: 

Bcaa's, Creatine,  Cytoblast 

Post workout: bcaa's, glutamine , cup of oats and SFH Recovery 

Dinner: Five Guy - Double burger with bacon & Spicey Fries.   :-( :-(

Sleep:
Didn't get to sleep til 2:30- 3 ish last night. Slept til 8:30a    Route 1 guys came up and we were at gym til 11p then out to eat.

Thursday , 05232013

7p - 2k Row - 7:30. Just stayed consistent. Nothing crazy. 

930p

Clean and Jerk Practice

Clean Technique Work - only to 225#

Nutrition:

Breakfast - 3 egg muffin, 2 bacon, ORange Juice with Creatine + beta alanine 

Snack: supreme bar + SB coffee 

Lunch : steak tip salad. House dressing, are some of pita too. Dirtys chips and a 1/2 a coke zero :-). Figured last for a while.

Snack: protein bar, snack.

Pre 2k Row - bcaa's, Creatine, Cytoblast 

Post 2k - cliff bar - builder , mint 

Dinner: 11p @ tbones. Lots of nachos.  Steak cheese on pita

Sleep night before leading into today. Sleep at 2a, wake at 8a. 

Wed 05222013

Workouts:

9pm after Competitors Meeting 

A.  1k row for warmup 

B. 30 Burpee Muscle Ups For Time

7:26 -  did strict muscle ups and dips as much as possible.  Was tough. After all Burpees and muscle ups as of late, things were tough. But I bet Kipping these, all, I could get in low 5's. 

Rest 5 

AMRAP 5

15 Goblet Squats (53)

5 Box Jumps (40")

Score: 4 rds

Rest 5

Partner Relays on Rower 

100,200,300,400,500,400,300,200,100

I went with Mike A.  Big bastard, so didn't get much rest on some. 

Kept in 20's for 1 and 2.  30's for 3. 40's for 400 and 500's and on way back down same etc.  ^ this was rough 

Nutrition:

Breakfast : 10a - 3 egg muffins with peppers onion. 4 prices of bacon, strawberries & glass of OJ w/ Beta Alanine & Creatine

Lunch : 2p

Chipotle - bowl ; white rice, double steak,  light cheese and hot sauce.   

Snack: Cliff Bar

Post Wod: Cytoblast, Creatine, Beta Alanine

Dinner: dark chocolate , 4 tacos (GrassFed beef, cheese, sauce )

PreBed: shot of pro strength 

Tuesday, 05212013

Noon Time:

Front Squat - Volume , climbing to some reasonably heavy singles. No belt, no wraps
135x5  185x5  225x5  245x5 255x1  265x1  275x1

WOD with Justin:

AMRAP 10
10 DL @225
10 Box Jump @24" - rebounding

^1 partner goes, then tag other in and so forth.

we completed 7 total rounds + 9 DL
***7 each, plus i got 9 Deadlifts

rest 5

AMRAP 10
10 Burpee Touches
10 T2B

^ same as above
***We got all unbroken, think we finished 6 rounds total each

Afternoon - 4:30p

Did "Annie"   Got 5:13 - Tied old PR

Monday, 05202013

AM:

Event 6 from Regionals w/ Lynn

Finished HSPU at 2:36
Finished T2B at 4:20
Axels was just her, as back was hurt. We wanted to see where would would be. Felt great, just didnt want to push the back.


PM:  Team WOD
AMRAP 18
1k Row - swapping every 250
10 wall walks
30 Front Squats @165 from floor
100 Double Unders

With Casey: Finished 2 complete Rounds

Update - Play Week

This week is "off" week. Will do whatever, SqT, Run play around. No programming. Individualized programming from Jason will start next week. Very excited to take my own programming off my plate, to focus on programming for our team and athletes.  

Final Week...

Have been focusing on individual stuff leading up to regionals.  We leave this am, to head to hotel, then check in at Reebok.  

Here we go!

Sunday, 05122013

A. Row 1k - warmup

B. 50 HSPU with Lynn. Timing out a different way. We were faster but was taxes. Possibly from yesterday's volume , but we will see. 

C. T2B

Did set of 30. Came down jumped up while Lynn did 18. Then I jumped up and did 10. 

D. Axle Practice - Climbed to over 160# to get feel. MUCH better than using fat grips on barbell the other day. 

E. Runs

200, rest :10.  400 , rest 1 min. 800, rest 2 min.  400, rest 1 min. 200m

Sat 05112013

A. AFAP

20 Muscle ups

5 Squat Clean (225)

10 Muscle Ups

4 Squat Cleans 

2 Rope Climbs

3 Sqt Cleans

Time: 9:45

A1. HS Walks and playing around time

Rest few hours 

B. SqT Cleans - Singles 

Climbed up to 255. No misses.  Jumped 275, had no legs after previous session. 

Rest 15 min 

C. AFAP

Row 500m

10 Rower Later Burpees

10 DL (225)

Row 250m

20 Rower Later Burpees

10 DL

Time :   6:01

Friday, 05012013

Team WOD. - Event 6 

W/ Lynn

50 DU (each)

50 hspu (partner in hs hold)

50 t2b (partner hanging)

50 shoulder to OH (axle 165/103) - partner hold in front lunge

90' Walking Lunge - front racked 

Then went and got cortisone shot in shoulder.  Hoping its ok for tomorrow.  

Wed, 05082013

All workouts announced

A. Practiced Burpee muscle ups. 

B. axle simulation using fat grips

C. Wod

30 Wall balls

30 C2B

30 Pistols

30 DB Snatch (70)

5 fifty something for time. 

Pistols killed me today. No reps and right leg issues. Will stretch ton over next week. 

T2b stuff at end. 

Tuesday, 05072013

A. Clean - single

185-215-225-245-255-265-275-286(pr)-295(f)-295(f)

B. weighted Pullips 3x5 - across

Used 53# KB. All strict wasnt tough but elbow bugging me so stayed light. 

C. Front Squat - Singles 

225-255-275-295-310(f)

D. Played around on hands for a while, air squats etc.  getting after it tomorrow 

Monday , 05062013

1 mile Trail Run

5k Row

And mobilized / played around 

Sunday , 05052013

1st Session : 8am

A. Teams of 4 - :30 On / :30 Off
(Stations)
A. DB Squat Clean (45/30)
B. KB OH Lunges (53/35) - KB in 1 Arm
C. AD - Cal
D. HS Hold (wall)
***if person comes off wall, all stations on team must halt. Only can be working while whomever is on D is up in HS Hold.

REST 6 min

Partner up Guy / Girl

B. AMRAP 4
Rope Climbs

Rest 4 min

Partner up Same Gender
C. AMRAP 5
30' Wheel Barrel
60' Buddy Carry


Rest

2nd Session : Noon @ TUFF

A. Yoke Carry
- practices technique.
Worked up to 500# (yoke itself is 180). Went 40-50ft down and back.

B. Practices tire flips. Worked up to the 650 for some reps.

B.

C. Team WOD

Team of 2
2 rds
50 Pull-ups
14 Tire Flips
50 partner wall balls over rig (using 20# slam ball)

Saturday, 05042013

9a Team Session

A. Strength - Box Squat - Heavy Single
225x5. 275x3 315x1 345x1 365xF.
^ after last night wasn't happening and some reason the bar lower on back killed today. Nothing was comfortable.

B. Team WOD
100 Cleans (135/93)
100 C2B
100 Box Jumps
100 SDHP
100 Burpees

While this is going on, 4k must be rowed. One person on rower at all times. 1 working at a time. Unless row finishes.

Rest

2:30p

A. 3 rds
10 DB Snatches (100/70)
100m Run
Time : 4:53

Rest 10 min

B. Sprint Relays
100m x 4 each. 1:1 ratio
Then 200m x 2. 1:1 ratio

Friday, 05032013

10a First Session

Complex - PC / SqT CL / FS / Jerk
165-185-205-225-245-255(m Jerk)-255(m Jerk)-265(m SqT Clean)

Push Press - 2RM
165-185-215-225

***shoulder real bugging me. Hurting.

5:30pm

"Fran"
3:08 - PR
All unbroken, Froning reps

Rest

7:30p

Back Squat- singles
225x5. 275x2. 315x1. 335x1 345x1
^ stopped there. Def taxes today

Wed, 04302013

Clean Ladder
Went 225-275
Missed 285 in the minute.

Jerk 1RM
Got 275. Went to 300 to try, didn't get :-(

Rest

"Diane"
3:43 PR

Rest , 1 rd
15 Muscle Ups
50 Air Squats

Rest
3 rds of,
50 DU
50 Air Squats