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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?"



Tuesday, December 31, 2013

Tuesday, 123113

Am:
A. Halt 5 sec pauE at knee Power Snatch + 2 OHS 
* no misses stopped there. 
* that 5 sec pause at knee is taxing 
B.  Halting CG DL @ mid thigh + PC from mid thigh - build to max in 10 minutes
80-90-100-105-110-115 - no misses stopped there. 
C.  SJ - EMOm do 1 rep - start @ 65% o 1rm and build from there
Built up to 110. Shoulder killing so worked some reps there. 
D.  RDL @ 80% of 1rM bS x 3 x 3
Completed 

Pm:
15-12-9
Power cleans 115
Burpees 
Rest 10 x 2
Times: 3:09 & 3:50
First round was ok through 12's. Hit a wall of no tomorrow on the 9's.  
Second. Wall on 12. Just died. Breathe gone and grip barely hold bar. Been issue even this weekend. Sucked. 
Goal was 2:30. So was depressing day 

Midnight:,
A. Deadlift - quick climb to 1RM
225-315-405-475-505(pr)
B. AMRAP 14 
20 abmat sit-ups
1 PC + PJ (225)
13 no push up Burpee box jumps (20)
Completed at like 80%. 5-6 rds

Rest 10 

C. 3k Row - swap every 250m with partner 
Completed 

Monday, 123013

Monday
AM
A.  Snatch work - 10 minutes get in some touches and work on positional work here
Skipped this. Shoulder is throbbing from weekend. 
B.  Back Squat; 85% x2 x 3
Completed at 145kg
C.  clean pull + clean; 80% x 1 EMOM x 6 minutes
Completed but did at 110kg 
+
12 minute EMOM
odd = 10 burpees
even = 5 cal on aB
Completed 

PM
5sets 80-90% effort 
AD 30cals 
20 T2B 
15 burpee jump touch 6" target above reach 
12 thruster 105# 
5 MU  - if shoulder hurts then pass right through the dip portion
rest 5mins 
switch the order of the movements each set record times for all of them
Ok messed this up. Did 5 rds all same. This was horrible lol 
Will update times tomorrow, they are on whiteboard. 
1st rd: 4:30-4:40 - all unbroken
2nd rd: 5:46 7/5 thruster rest UB
3rd: 5:52 8/4 thruster rest UB
4th: 6:30 7/5 thruster rest UB
5th: all unbroken but 6:50

Burpees. Turtle pace come 3rd round and beyond. 
Got T2B and muscle ups unbroken each round. Muscle ups hurt a lot. Last two rounds had to skip dip. Shoulder was killing me. On burpees could barely press up from push-up. Assuming from Saturday. Thrusters. What a pussy. Got first and last round unbroken.  Not others. 8/5 or 8/4. Total  vagina here with these. 

I'm unbelievably sore all over from Saturday haha
Shoulder is very bad right now unsure why exactly. Very painful on many movements and just all day. Hoping calms down a bit. But, I knew was only matter of time before it would come out so.... I'm ready to push through as we are in important pjaE approaching opens. 

Friday & Saturday

Friday : 
Did gameday type wod to warmup for Saturday. Went through all movements, mobility, etc

Saturday: 
"Arena attack comp"

Wod 1:
4 min of thrusters @115
Rest 1 min
5 min max calorie row 
Thrusters : 109
Calorie Row: 122
*think we got 3rd in this 

Wod 2: 
2rds 
100 DU
80 KB (70)
60 box Jumps (30)
40 walking lunge (KB)
20 wall ball ab mat sit-ups 
Time: 14:32
* we were 4th on this wod. Hurt us a bit. We were fine whole time. Some mess up on DU, chase did big sets on KB but slow. Box jumps we were rebounding but u could do 1/1 and u could be in air as they were getting off. Teams were faster doing it this way, but we couldn't find rhythm with that. 

Wod 3
"grace" + heavy randy
We finished in like 5 min. 
This not super great wod but our reps were clean. Think we got 3rd or 4th. Few teams In front dog shit reps and weren't even top 10 for the day. All grip for me on this one today. Grip was gone and still feeling here after the weekend 

Floater : 
Sled suicide relay
We took 2nd

Finals 
A. 3 rm axle shoulder to overhead from rack. I got 255.  Missed third on 265. 
B. 3 rds 
10 stone over bar (130lb stone)
20 dead lifts at 225 on axle 
*was 5 stones each and we split DL
Then, u had to relay race run weights down to sled when all loaded (500lbs) both pull sled back. We were behind other two teams into sled but came from behind and won by few seconds. Pretty awesome finish actually. Fun times. Stupid wod but fun times. Back was smoked. 

* happy with performances all weekend honestly. Breathing felt good. Never died on anything. Thrusters for heavy at 115 wod 1. Did 10 few sets then 8's. Chase def did well here. 
Rower ; maintained 1900-2000 for my time on rower.  Then last two I pulled 2400-2500 just Maxing our to get every calorie we could.  We beat all other guys on the thrusters but longer higher guys beat us on row by a lot which is why we only got 3rd-4th on wod. 

Finished second overall and own final so happy.  Too team was dominant.  Just better than us. 

Thursday, December 26, 2013

Thursday, 122613

Night prior sleep:

Am bodyweight:

Body condition: shoulder rough. Feels unstable just the snagging and longer duration wods do it in. Time to start pushing though so it will simply have to just continue on. 

Programming:
AM
A. Snatch work - 8 minutes on OH catch positioning
B. SJ @ 80% x 1 x 2, 85% x 1 EMOM x 5 minutes
C. Back squat @ 75% x 3 x 4 sets
D. Pendlay row x 6 x 3 sets, rest 60 seconds

Nutrition:

Wed, 122513

Christmas Day 

Did PM part of Thursday 

For time:
50 kb swings @ 70#
50 walking lunge steps
50 T2B
50 push press @ 95#
40 db power snatch @ 70# *alternating
50 wall ball, 20#
30 burpees

Time: 17:30 


Lots of bad eating today.  Dam treats!!doing Thursday am tomorrow with long rowing work.  Friday the rows + just light prep work for movements at comp on Saturday. 

Wednesday, December 25, 2013

Tuesday, 122413

AM
A.  Power Snatch + OHS (1+1) - 10 minutes working on OhS positioning
B.  Power Clean + PJ @ 80% x 1 x 4
Skipped cauSe hands ripped c2b other day 
C.  Snatch pull @ 100% x 2 x 3
Completed at 90-95kg
D.  Strict HSPU - 8 minute am rap of 3 UB
Done. Only completed 13 sets ; depressing 


PM
1K row @ 3:30 pace - completed at 1:30 on dot
rest 3 minutes
10.8.6.4.2
power clean @ 185#
box jump, 36”
Time: 5:40
rest 3 minutes
1K row @ max effort
Time: 3:38


Nutrition:
Breakfast:  eggs + half bagel & OJ

Pre wod: 

Monday, December 23, 2013

Monday, 122313

Sleep night Prior: 2:30a-9a

AM body weight: 179

Body condition upon waking:
Feeling ok.  Right from being useless past weekend. But ready to get after it and back from the de load week. 

Programming: 
AM
A.  Back Squat @ 90% x 1 x 2, 95% x 1
150 x 1 x 2 reps , 155 x 1 rep,  160 x 1 x 3 reps.  
B.  Clean ; 80% x 1  x 4
110 x 1 x 4
C.  FS @ 75% x 3 x 4
110 x 3 x 4
D.  Pendlay row x 5 x 3 sets
Completed 

PM
5 rounds @ 90%
500m row
20 CtB pull ups
20 wall balls, 20#
20 kb swing @ 55#
80 double unders
rest 5 minutes bt. rounds

Times: 
5:20 - all UB
7:18 - all UB but DU, died here. 
7:23 - all UB but DU, arms grip wind
7:42 - all UB, tore bad on c2b so rest was longer to KB. DU sucked blood slipping rope out of hands. 
Skipped rd 5 with hand. 

Nutrition: 

Breakfast:  eggs + ORange juice with blonyx + wheat bagel little cream cheese 

Pre wod: amino energy with blonyx

Post wod: 2 scoops ultra gen 

Snack: kalio kookie 

Pre wod : little bit more amino

Post: ultra gen

Early dinner:steak too Caesar wrap

Snack: kill cliff

Dinner: steak tips + mash potatoes

Pre bed: A3 + O3 + 1/2 shot pro strength 


Sat & Sun: 21st &22nd

Useless 

Had league championships at CFF all Saturday and Comprtitors meeting at Earned Sat night.

Today (Sunday) had high school Hockey camp all afternoon then attempted to get caught up on few things. 
Wash of weekend. Looking forward to this week and going after my workouts. 

Nutrition focus also picking up now with new year. 

Friday , 122013

A. Power Snatch - 70%x2x2, 75%x1x4
Competed. 
B. Power Clean + Power Jerk - 75% x (2+1) x 2, 80% x (1+1) x 3
Completed. Ended up hitting 110kg for 2+1 also 
C.1 Clean Pull - 95%x2x2, 100%x2x2
Completed at 140kg
C.2  db bent over row x 4/side x 4 sets
+
10 minute amrap @ 80%
20 cal on AD
10 kb swings @ 55#
5 burpees over box, 24”
10 T2B
Score: 
-rest 4 minutes-

10 minute amrap @ 80%
150m row
20 UB wall balls
3 db manmakers, 45#/h
35 double under
Score:

Thursday, 121913

AM
A. Back Squat - 80%x2x3
Performed at 140kg - felt easy and good 
B. Snatch - 75%x2, 80%x2, 85%x1x3, 80%x1 - completed
C. Jerk - 75%x2, 80%x2, 85%x1x3
Should bugging - climbed working technique reps versus weight 
D.1 Snatch Pull - 100%x3x2, 105%x2x2 
D.2 Pendlay row x 6 x 4 sets
^ completed all

PM
30 sec. Assault bike sprint @ max effort
rest 3 minutes x 8
Completed 
Calories on assault 5,5,5,5,4,4,4,5

Tuesday, December 17, 2013

Tuesday 121713

Am: Arena Attack Comp Wod 2

2 rds  - partner wod - chipper format 
100 double Unders 
80 KB Swings (70)
60 box jumps (30)
40 KB Walking lunges 
20 partner sit-ups passing WB
Time : 

Pm: 
A. Worked SqT Snatch 
Reps at 40 & 50kg. 
Some doubles at 60kg. Then. 65-70-75-80. No misses. Missed 85 shoulder started not to turn over 
B. Clean & Jerk 
SqT Clean *
80-90-100-110-120 no misses. Worked jerk % after 
C. 3k Row hiding 2:00-2:05

Monday, 121613

A.  @80%
20 Cal AD
10 Back Squats @225
15 bar lateral burpees
10 C2B
15 Cal Row
rest 4 min x 5 rds

Times:
1. 4:20
2. 4:50
3. 4:48
4. 4:51
5. 5:01

Holy legs. Was all leges. Burpees were probably the worst. Legs VERY heavy come this point. 

Saturday, December 14, 2013

Sat 121413

Sore from yesterday. Neck bugging me. Pinched nerve or neck muscle pulled. Hopefully doesn't last long. 

1p
A. Mobility 
B. Back squat - just worked position. Loosen up. Low volume. Did hit singles. 
120-130-140-150-160. 160 fairly easy. Was happy with that 
C. HS holds - on wall, focusing on stability / pressing. Trying to have this stability overhead issue come to an end. Along with the shoulder continue to last.

Didn't do anything else. Motivation was down. Just tired today.  Going to do some aerobic light stuff downstairs at home tonight. Loosen up. Flexibility improving but not fast enough. Need to start focusing more daily. 

Friday, December 13, 2013

Friday, 121313

am: was early in am. Don't think I was at quite 90%. No sleep last night to kinda moving along. Will pick it up tonight!

10 minute amrap @ 90%
20 AD cal
5 hang power cleans @ 135
5 CTB pull ups
10 no push up burpee box jump, 20”
4 rds completed 
All unbroken, just felt like i wasn't moving very fast on anything 

-rest 4 minutes-

10 minute amrap @ 90%
150m row
3 PC @ 225# *did singles. Hands r beat
5 HSPU
7 Toes to rings
5 rds completed 

-rest 4 minutes-

30 on hard
:30 on easy 
X 8 intervals 
Completed 

PM: Competitors Training - Team
Lined up with a lot like tomorrow. Will get to AD work tomorrow and maybe hit the 3 rd one also. Was looking forward to that one. 

A. Power Snatch Work - 15 min
155x3. 165x2 175x2 186x2 195x1 
B. Power Clean + Split Jerk
225-225-245-255-265-275-286-296(miss jerk)
C. AMRAP 12
Partner 
100 Double Unders 
80 Wall balls (30)
60 alt box jumps (30)
40 HPC (185)
20 Strict HsPU
Score: 1 rd + 115
* I did first 100 straight du. He did 40 wall balls straight. I did 31. He finished. Box jumps we alternated. HPC - we did 5 each all way through 
Strict HsPU - I did 15-16 of Em. Shoulders were smoke plus fr hspu volume this week. Only for like 2-3 strict a time. 

Rest 12-15 ish

AMRAP 12 
* 1 partner runs through then tags other in 
5 Front Squats (185) from floor 
10 burpees 
15 pull-ups. 
Score. I finished my 6th rd. he got 5.  
I got everything unbroken.  Recovery was ok. Burpees def slowed down. Front squats got easier with rhythm. Need to get bounce at bottom and not hang out at top; made easier. 

Destroyed now.  
Shoulder has been shitty for weeks. So unstable. Jerks are terrible now. 
Can't tell if shoulder is worse or something just "off". Feels like could dislocate at times, never does. Curious if just super tight somewhere else. In back maybe?
Very happy with legs and ability to go where I know I have not been able to in past; that's for sure. Pull-ups feel good also. 

Thursday 121213

A. Clean x 2 + Jerk
# =   100 - 105 - 110 - 115 - 120 - 125 missed jerk first one, then missed second clean second one. Clean feels good but don't feel strong right now. Esp squat wasn't great standing up. 

B.  Clean Pull
2x3 @140kg  3x1@145kg

C. Spent some time with people in class.
Played with Complex's + some Hang SqT Cleans
Complex 1: Hang Power Clean x 2 + Hang SqT Clean + TnG SqT Clean
used bumpers for this....185-205-225-230-240 
Complex 2: 3 pulls + Hang Power Clean + hang Sqt Clean + TnG SqT Clean
did 2 sets at 240
Complex 3 : SqT Clean + Front Squat + Push Jerk -
did 2x1 at 235lbs. 
***nothing on this was failure, just worked in on their sets and worked on my technique / speed. 
Complex 4: 5 rep Hang SqT Clean
185 - 225 lbs

D. Pendlay Rows 5 x 5 - ascending
60 x 5   65 x 5  70 x 5  75 x 5  80 x 5

E. Strict HSPU
10-7-5 regular height
Few sets of 5 to 20kg+15kg+10kg
Then, just some Hs holds. Pushing stretching stretching our shoulders a bit. 

Thursday, December 12, 2013

Wed 121113

am

AMRAP 10
5 burpees
5 pullups
10 box jumps (24) step down

rest 5

AMRAP 10
10 cal AD
10 Wall ball
10 T2B

Scores: 
10+10
&
7 rds - unbroken

Tuesday, December 10, 2013

Tuesday 121013

A. Deficit dead lifts  5 sets of 3 @70%
Used 160kg off inch and half - 2 inch deficit. Used double overhand Since lighter weight 
B. 15-12-9
Strict Pull-ups 
Strict HSPU
Died here. Hspu were bad. Fail a lot. 15 unbroken. But very hard. 15 strict use to be easy. 12 was small sets. 9 mostly singles. Bad bad. Did for fun with another guy thought would be quick and easy. 
Pull-ups 15 and 9 unbroken. 12 was 2 sets.  

Didn't get to my ad work today. Adding in tomorrow am. 

Monday, 120913

A. Clean Work 
100-105-110-115-120-125-130-135(f)-137(f)
*was working some new technique stuff. Felt good so climbed. Only missed once at 297 and missed the 303.  This was simply having no legs and bottom position not great. Super tight from weekend. 
B. Back Squat
130x3 140x3 145x3 150x1 x 3 sets 
C. 
1 min AD
1 min GHD
1 min row holding 1:52
1 min Box Jump - step down 
1 min rest
X 5
Completed. 
- 24 - 29 cal was range 
- legs / hips - fire 
- headache 

Wednesday, December 4, 2013

Wed, 120413

Making up some stuff today. Will be traveling to Dallas tomorrow. Lifters lifting Friday and Saturday so. . .

A.
1 min of AD
1 min of GHD
1 min of shuttle runs
1 min of DU
 did 3 rounds, 80% ish almost as warmup

B. Back Squat 3x5 @80%
performed at 140kg (308) for 3 sets of 5

C. Push Jerk Work - worked technique at up 70kg..for some doubles triples, getting under and through. issue is overextending of the back. Assuming lats upper back to tight. Will work on this. 

D.
amrap 10
15 cal ad
5 c2B pullups
7 KB Swings (53)
3 HSPU
Score: 5 rds + 10 cal 
(i think. . .all unbroken, same pace whole time. Each rd was like 1:30...little space between stations cause classes) 

rest 5-10 or so 

amrap 10
15 cal ad
9 wall ball
9 t2b
score : 6 rds 

Tuesday, December 3, 2013

Tuesday, 120313

Body is a mess right now. Mentally not in it.
Going through motions right now. 

One session at night, barely anytime today. 

A. Power Snatch work + pulls 
Climbed to 75kg. Was getting ugly. Snatch is bad right now. Shoulder won't pull or turn over. Can't pull under bar at all, sucks.  Basically muscle snatching.  Frustrating 
B.
500m Row
30 KB Swings (70)
30 Burpees
dont know my time with this. clock got shut off, swamped night at gym. rowed the 500m at like 1:45, did the 30 kb swings unbroken, burpees were SLOW. mentally def not in it, but wanted to at least keep myself moving. body is falling apart right now and kinda being a bitch about things. will snap out of it. 

rest 5-7 minutes or so i believe. 

500m row
21 bodyweight deadlifts
21 no push burpee box jumps
again, no time, but 500m row in like 1:48
DL unbroken, box jumps fairly slow...breathing wasn't Great today, legs were also dead. 
Shoulder is killing me right now. also bicep and elbow on same side. i know all tied together. 
going to hit some stuff tomorrow from thurs/fri programming. fly out Thursday am for American Opens. have 5 lifters there this weekend. Going to try and train at local CF out there few days, keep myself breathing. prob add in :30 on :30 on work, basic aerobic when i can...will use hotel gym if need be. Will get to what i can with all for sure. 

Monday, December 2, 2013

Monday, 120213

Took weekend off after the 4 days on in row last week. Worst move ever. Feel like dog shit today. Everything hurting. Elbows, knees, shoulder.  I know not to take 2 days off ever and do nothing, no clue why I did. Had packed weekend and just it distracted.  Paying for it today. 

Didn't have time or mindset for double sessions today and hurting so had to plug and play. 

A.  Mid hang clean + Clean.   Climbed to 110.   Had nothing today. Did some clean at 110 also. Horrible!  
B. Back Squat 3x3 @85%. 
Completed 1 set. Failed on 3rd rep second set. Called it a day. Had nothing ....
Skipped EMOM as bicep shoulder not good so didn't want to throw muscle ups in mix
C. Breathing work
400m row
20 ub wall balls
30 DU 
10 alt DB snatch (70)
15 burpees 
Completed. 
Videos on Vimeo. Will get on here when at computer.