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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?"



Thursday, January 30, 2014

Thursday, 013014


Rest Day

Body: back not happy with yesterday but loosening up with day. Shoulder very crappy right now but just because burpees / muscle ups this week. Hoping calms down my weekend. 

Recovery: getting Thai Yoga massage today. + continued scap work daily, light row to loosen up and mobility later. 

-------------------
Nutrition / Supplements:
Breakfast : are at 10:30. Eggs + bacon + English with peanut butter and jelly + OJ. Took vit C & D here also 

Lunch:  aminos + meatballs and garlic bread + kaleo kookie 

Snack: coffee 

Dinner: filet and mash potatoes + Coldstones :-)

Took a3 + vitamins and 1x at night of holy basil + ash extract 

Wednesday, January 29, 2014

Wed, 012914

Body:  shoulder hates me. Back shoulders sore from the added scap band work daily but know it's for the best. 

Programming:
1st session : 1:30p
A. 12 min in clock 
6.5.4.3.2.1
Deadlifts (345)
Muscle ups 
Remainder of time, 
5 wall ball (30)

Scores: 
6.5.4.3.2.1 completed unbroken in 3:51 .... Then completed 7 rds + 9 reps of the WB / t2b 

Rest 15-20 or so 

B. 3 rds 
10 DB Manmakers (30)
12 OH axle lunge steps (115)
Time: 8:39

2nd session: 8:30p
Had nothing left here... ended up just getting some front squats in. 
100x5 110x3 120x3 130x1 140x1 145x(f)
*was getting no bounce tonight on FS...back tired from DL today and other stuff I'm sure. 

---------------------------
Nutrition / Supplements:

Breakfast @9:30a - eggs + English muffin w/ jelly fluff + bacon and bit of OJ + Vit C & D

Pre workout:  FFF + amino energy + blonyx 

Post 1st session: 2.5 scoops of Ultragen. Then, protein shake/ 2 scoops of SFH recovery + oats.  + 1x Holy Basil + ashwagandha 

Lunch: 5:30 - turkey sandwich + beef with sauce + kill cliff

Snack: Coffee

Dinner: meatballs + garlic Bread + A3 + 1x Holy Basil & Ashwagandha

Tuesday, January 28, 2014

Tuesday, 012814


am: 
A. Snatch a was supposed to be pauses. Shoulder was shit. Worked some positional stuff ; light weight. 
B. Split Jerk work - skipped. Shoulder in lot of pain. Can't get much out of it. 
C. For time
25 strict hspu
50 t2b

Time: 7:39
Fucking ridiculous !!!!!  5 minutes for 25 hspu. Use to do this strict unbroken.  So frustrated with hspu. Did 10. Then like 3 and terrible sets. Was failin at one point to. Pathetic.  T2b. Did 25/10/5/5/5

Pm:
A.7 min clock
15 c&j 115
15 c&j 145
15 c&j 165
AMRAP 205#

Score: finished 45 reps. 2 failed jerks at 205. Push jerk. Changing weights took me to long I think to. He jump 165 to 205 after that; was shock. Legs shoulders tired I guess   Idk

Monday, January 27, 2014

Monday, 012714


Am:
A. Power Snatch : (lower to below knee)
70 x 2 x 3 sets  
75 x 1 x 2 sets 
75 x 2 x 1 set 
B. Back SqT
Up to 120 for triples 
130x1.  140x1. 145x1. 150x1. 155x1
*all felt very heavy today. Stopped there
C. OHS Work 
Worked at 105#. Progressing to sets of 10. Working position. 

Pm:
A. 2 rds 
70 Double Unders 
20 HPC (95)
20 bar later burpees 
20 box jumps (24)
20 Wall Balls
Rest 5 btwn 
Times:
4:08
Messed up DU. All unbroken. Not crazy fast. 

4:56
Messed up once on DU. HPC in two sets shoulders on fire. Maybe from scap work. Messed up WB; got no reps was missing. Silly mistakes. Rhythm off today. 

------------------
Woke up worst feeling than last week. Stuffy. Coughing. Sucks. Went to sleep at 3a. Slept late trying to heal up. 

Nutrition: 
Pre for both was amino energy. Some ultragem after each. Only 1 scoop first session. Holy basil + ash* 1x - 1 hr after session 2. 

Sat & Sunday

ECC 

Friday, January 24, 2014

Thursday, January 23, 2014

Thursday, 012314


Am weight: 179

Body: sore; fuck you shoulder 

Sleep night prior: idk. Not long then back to sleep. On / off late am. Sucked. Woke up sick. Sore throat. So steam shower and focused on trying to clear this for weekend. 

Programming:
A. 3k Row @1:55 pace
Completed
+
Mobility 

Took easy today since just came down with this. Need to heal and feel good for Sunday; hoping. 

--------------
Nutrition:
Breakfast: eggs + English muffin + oj

Lunch: grilled chicken wrap

Snack: green tea + kaleo kookies 

Pre: aminos + blonyx 

Post: aminos + blonyx 

Post post: SFH recovery 

Dinner: beef & rice + dark chocolate 

Before bed:  pro strength 

Supplements: 
Am: Vit C + D

Zinc with breakfast and lunch 

1 hr post wod - 1x holy basil + ash...

Right before dinner.  2x holy basil + ashwAgandha + Vit C

A3 + extra FO before bed 

Wednesday, January 22, 2014

Wed, 012214

Need this position!!!!    :-)

Sleep night prior: 2:30a-8:30a

AM weight: 180 

Body condition:  shoulder in rough shape. 

Programming: 
AM
row 500m @ 95%
rest 4 minutes x 5
Didn't get to this :-(

PM
20 minutes on the clock @ 80% effort
3K row
300 double unders
am rap wall ball, 30# in sets of 10 UB
Score : 3 sets if WB. Had like :10 left. Double under kinda killed me. Were tough! Pace on rower is below. 

Rested for a bit. 
Then worked OH position for a whole. Trying to get that narrow grip. Shoulder fn killing. 
--------------------
Nutrition:

Breakfast : eggs + peanut butter jelly English muffin + OJ

Lunch: Chipotle / Steak + Rice 

Snack: green tea 

Pre: amino energy + blonyx 

Post: Ultragen (2 scoops) + blonyx 

Dinner: meatballs and raviolis

Pre Bed:  Pro strength + extra fish oil 

Notes: Supplements taken etc
Am: Vit D + C
Hour after wod : 1x holy basil + ashtawanga 

A3 + Vit C + 1x holy basil & ashtawanga @ 10:30p following dinner.  

Tuesday, January 21, 2014

Tuesday, 012114

Am:
A. Power Snatch Doubles work
70kg x 2 below knee x 5 sets 
B. Jerk 
80-120. @125 got sloppy. :-(
C. Weighted strict Pull-ups 
Did vume of 3-5 up to 70# KB. Then did 7 singles at this. Biceps were sore didn't want to push it 

Pm:
ECC wod 2 

50' HS 
15 power cleans (205)
50' hs walk
30 t2b
50' hs walk
15 OHS (205)
Got to OHS at just about 5 min mark. Couldn't OHS though. Shouldn't couldn't stabilize. I did few reps at 205 in warmups which I haven't done any above the recent stuff we have done since last years regionals. So was happy to even get overhead but disappointed to not be able to do some reps 

After that. I spent a while working narrow grip OHS. Narrower at least. Stretching basically. 
Gotta get narrow hands then my should could tolerate it much more. Gotta figure a way 

-------------------
Notes : 
Took holy basil + ashwaganda in am & pm. One pill each.  Swapping tomorrow, to one each one hour after am session, plus other two after pm etc. See how this makes me feel for few weeks etc

Am- normal 1k vit c + 5k vit d

Before bed. A3 + shot of pro strength. 

Pre x 2 = blonyx + amino energy 
Post x 1 = recovery SFH + oats + FFF 

Monday, January 20, 2014

Monday, 012014

1st:
A. Back SqT 
120-125-130-135-140-145 - all x 3 
150 x 1 (failed on 2nd) 160 x 1 
B. 5 min 
15 PC @135
15 PC @185
15 PC @235
AMRAP PC @275
SCORE : only got 5 @225
135- did 6,5,4
185- did 5,5,3,1,1
235 - singles 

2nd: 
Team Practice ECC 

A. 
20 t2B
10 DB alt snatch (70)
Hurdles. (We set up 2 hurdles and did it for approx 150' 

Rest few

B. 
2k a Row
40 mu
40 DL (sync)
Time: we were around mid to high 13 minutes.  DL got us more than anything. I did 10 mu my first set. Then I think 5's or so. Lynn did 1 set of 3.  Tory did her 1. Chase and I did rest. Maybe have Lynn do more. 

Sunday, 012014

A. ECC - 70's WOD

Sat

Just event. Rested. Was dead 

Friday, January 17, 2014

Friday, 011714

Am: 
ECC WOD
3 rds
15 C2B
12 Burpee lateral box jumps (20)
9 Back SqT (from ground) 225#
Time: 8:18
*very disappointed. My back was on fire round 1. C2B r easy. Burpees tried, didn't matter. Barbell killed me. Squats slow. Do it again, would go faster on burpees (try) and then have but of rest to BB.  After watching video squats seems fine but when under barbell feel like barely going to get up.  Blah 

Pm.
A. Snatch - worked full snatch. Even high catches, road down. 
60-65-70-75-80(m) - elbow buckled. Did not feel nice. 
Did some more power at 75 for reps. 
B. Clean & Jerk 
80-85-90-95-100-105-110-115-120-125(m). Missed cleaned. Went 130. Caught cleaned so deep. Just dropped. Went 135 & 140 for the pulls. 
No legs not my day. 
C. Spent some time on the rower. 
Few light 800's.  
3k of hard easy throughout.  
D. HS Hold on wall- position. Treating as stretch 

Thursday, 011614

Rest / Recovery Day

3200m Row 
2:05-1:56 pace. Back and forth. 

Wednesday, January 15, 2014

Wed, 011514


A. Push Press  - just some volume 
70x5 75x3 80x3 90x3 95x2 100x2 105x2 110x (failed). 
- performed in nanos. Once that heavy, could settle back. Semi happy with the 105x2
B. 
AMRAP 10
200m row
15 Wall balls (30)
15 Pull-ups
Score: 5 rds all unbroken. Had like :11 left on clock. Didn't hope back on rower. Rower was worst. Just had nothing in legs and pull really maintained like mid 50's; just got right on WB etc


Rest 5

10 min on AD
:30 @300 watts
:30 @150 watts

Rest 5 

AMRAP 10 
4 cal AB
10 HPC (95)
8 HR Push-ups 
Score: all unbroken but forgot rounds. Maybe 5?  HR push-ups kill on shoulder. 

Rest 5

10 min on AD
:30 @350 watts
:30 @175 watts

Tuesday, 011414

Today went to shit....
Barely slept last night. Training kinda a wash. Going to make up for it tomorrow and through the week. 

A. Power Clean - Triple TnG
B. Strict HSPU 
5-7 sets of 5-8 strict reps. 
C. 4 rds @80%
500m Row
40 DU
10 Cal AB
10 Russian KB (106)
5 Burpee muscle ups 

*did this with Kellie just to keep myself moving and break a sweat. Paced her and took my time. 
Mentally out of it, probably just cause exhausted. Hosting comp on Saturday. 100+ competitors so finalizing bunch of that stuff. 

will get back on track. 

Monday, January 13, 2014

Mon, 011314

Am:
A. 5 rds 
70 double Unders 
500m row 
20 Pull-ups 
20 Box Jumpe (24)
20 DB Snatch (55) alt *had to use 60#
Rest 5 min between 
Rounds:
4:55 - all UB
5:04 - all UB 
5:14 - all UB
5:43 - DU x 2 sets; slow BJ and row 
5:23 - 2 sets of DU. Semi slow row. Faster on BJ. 

Pm:
A. Back squat 1.1.1 x   Rest :20. Rest 
B. Snatch - mid thigh + right below knee 
60-65-70-75-80. No misses but dead from today. Stopped there 
C. Emom x 10
Odd: 4 muscle ups
Even: 3 tng power cleans 225#
Completed. No problem on anything. Easy sets.  Shoulder not great on mu. But tolerable 

Sat, 011114

A. 800m Row x 10; rest 2 min 
Completed 6. Back seized up... Unsure what's up with that. Sending vids soon 

Rest 10 

B. 5 rds 
20 Pull-ups
10 OH Walkingunge (115) on axle bar 
Time:  9:42. 

Saturday, January 11, 2014

Friday, 011014

Am:

Pm: 1500m Row 
5:42 - held like 1:50-1:52
+ 100 Double Unders right after 

Thursday, January 9, 2014

Thursday, 010914

Sleep:

Am weight:

Body:

Programming:
AM
A.  Power Snatch work - building over 15 minutes
Climbed to 85kg. No misses. Missed 90.  Dropped to 70kg worked some technique there. 
B.  Clean Cluster; 1.1.1 x 3, rest 15 sec., rest 2 minutes @ 85% 
Completed at 115kg
C.  OHS - 10 TnG reps x 3 sets, rest 90 seconds
Skipped shoulder 
D.1  Pendlay row x 8 x 3
D.2  good morning x 8 x 3
Meant to add to PM. Didn't. Adding in next day or two with stuff 

PM
Opens WOD 12.3
AMRAP 18 
15 BJ (24)
12 s to oh (115)
9 T2B
Score : 10+20

Nutrition;

Wed

Rest Day 

Was pretty useless.  
Had little massage done on shoulder and scap on that side. 

We will see tomorrow with the OHS.  Will be a test 

Tuesday, January 7, 2014

Tuesday, 010614

Sleep Night Prior: 12:45 - 7:30a

AM weight : 

Feeling:

AM
A.  Snatch pull @ 100% x 3 x 3 completed 
B.  Power Clean + PJ - EMOM build from 70% for 10 minutes
80-90-100-110-115-120
C.  SJ - off blocks - @ 75% x 2 reps x 6 sets EMOM
Skipped - shoulder not doing so hot
D.
Amrap 10
250m row
15 box jumps (24) - step down 
10 kb swings (53)
Score : 4 + 250m + 5 BJ
Rest 4-5 (set up)
Amrap 10
10m his walk
4 cal AB
20 DU
Score: unsure but all unbroken and same pace whole time. 

PM: 
For time:
PC
burpee
Time : 2:55
After reviewing vid I was 2 burped short. 14 and 11. Instead of 15/9. Jackass counting me!!!  Angry face. Now even more pissed. No want another redo hahahaha

Rest 10

3 rounds of
300m row
25 ghd sit ups
25 kb swings @ 55#
rest 60 seconds
Times:
3:06
3:15
3:16

Nutrition:

Monday, January 6, 2014

Monday, 010614

Sleep: 2a - 8a

Am body weight: ?

Body condition: shoulder really bugging me last week or two. Awkward apot to, up on bone near trap. Still getting over this nasty cold. Everyone seems to be getting up here. At coughing up chunks phase. 

AM
A.  Back Squat cluster; 2.2.2 x 3, rest 20 sec., rest 3 minutes
140-145-150 only got first 2. See notes below on am session today. 
B.  Clean - EMOM do 2 Tng reps @ 80% x 6 minutes
Failed over and over even warming up. Ended up doing Emom x 6 x 1 rep at 110. 
C.  Mid hang snatch; 75% x 2 x 4
Didn't do
+
20 minute EmOM
odd = 7 thrusters @ 95#
even = 30 sec. aB ride @ 80%
Completed 
:16 approx for thrusters.
I am slow standing up. I tried going really fast but just slow standing up even at 95. Wtf 

Am session: unsure what's up with me. Been sick most of week. Today, super achy. Loading bar on back for squats hurt. Neck, traps back. Just hurt. The 145 for 2.2.2 was hard. Moved into cleans. Was horrible. Upper back, couldn't maintain just felt like shit. Unsure. ate normal. Alept normal. Woke up feeling pretty good. I was sweating like crazy, but freezing. Maybe just end of cold?  Idk

PM
5 rounds @ 80% effort
500m row
15 T2B
7 calories on AB
15 PS @ 75#
20 TnG box jumps @ 24"
rest 5 minutes

Felt good today. Slowed down? Would say was AB, but mostly Snatch & BJ. Snatches, grip was very taxed.  Box jumps rebounding feels better than ever. Never been a "fast" rebounding box jumps. Haven't been able to skate that line of good rep and fast. I stand all way, count and then go. Have to work on this cycle time. Also times reflect dodging very busy evening classes and stations. 

Daily Nutrition:
11a - eggs + OJ w/ blonyx + bagel with cream cheese + strawberries 

Pre-workout : half scoop Ultragen + FFF

Post wod: 2.5 scoops ultragen ; followed by SFH recovery with oats. 

Pre: amino energy + HMB 

Post wod: 2 scoops Ultragen 

Dinner:  home made meatballs and home made bread with sauce 


Sunday, 010514

Still for the cold. All week. Almost over. Now coughing and getting rid of crap. 

Today: 
15 min AD - light flush
20 min of mobility. 

Saturday, January 4, 2014

Sat, 010414

Am: 
A. 800m Row 
Rest 2 min x 8



Rest 20-30

B. Power Snatch - 3 positional 
Then, few drop sets at 60 working position 
C. Complex 
At knee hang power clean + tng Power clean + Push Jerk 
80-85-90-95-100-105-110-115. 
No misses.  Stopped there. 

Friday, January 3, 2014

Friday, 010314

A.  DL @ 80% x 1 x 4
Skipped- only cause did DL other night at midnight for New Years. Hit 5lb PR of 505 
B.  PC from low blocks - build to a tough double 
Climbed to 110kg. Back still bugging me so sisnt push it 
C.  BB bent over row x 6 x 3 sets

+
For time:
10 UB PC @ 155
1K row
10 UB PC @ 155
1K row
10 UB PC @ 155
1K row
10 UB PC @ 155
1K row
10 UB PC @ 155
Time : 20 min
First row was at 1:55. Didn't know how to go at this but that worked. All sets UB on PC. Grip issue towards end. Kept rows under 2. Tries to breathe and stay controlled. Last row, back bugged me and legs feeling it. Last one got off row and right on bar no rest no breathe, got the 10ub. Grip was issue. Def over did it this week with the added wed etc. Body feeling it. 


PM: Competitors Night 
A. 5 rep SqT Clean - not TnG
Went 185-205-225-245-255
Then 275x3. Clarked the 4th lol. Was just tired. 
B. Team Angie - teams of 2 same gender 
Time: 8:00
Did 50 pull-ups. Then last 15.  
30 push-ups to start then triceps died!
Air squats best ever. Abmats easy 
C. Team of 2 - same gender 
75 Front Rack Lunges (185)
150 Cal Row 
Time: 9:34
Did sets of 10 on lunges. JP finished last 15 
Row- tried to keep at 2000 power on calorie 

Pooped. Bicep and shoulder throbbing daily now. Started back on some 800mg ib profin to keep moving fwd. 

Thursday, 010214

Thursday
AM
A.  Snatch work - 10 minutes., depending on how the arm is
Climbed to 80kg. Worked technique and "pull" today. Shoulder not great 
B.  Clean Cluster; 1.1.1 x 3, rest 10 sec., rest 2 minutes @ 80%
Completed at 110kg
C.  FS @ 75% x 3 x 3
Didn't do. Back bugging me 
D.  Snatch pull @ 105% x 2 x 3
Same


PM
For time: @ 90% effort here
100 double unders
10 BS @ 225
5 burpee MU
8 BS @ 235
4 burpee MU
6 BS @ 245
3 burpee MU
4 BS @ 255
2 burpee mU
2 BS @ 265
1 burpee MU
100 double unders
Time: 11 min or so
Double Unders!!! Wtf! Keep sucking. Squats all unbroken but not very fast. Back was on fire so wasn't getting great bounce or speed. Shoulder bugged me in beginning muscle ups then didn't. Did on burpees though. Stepped these and just stayed same pace. 

Wed, 010114

@ Earned 
A. Power Snatch & OHS Work
135-155-175 for tng reps on Ps and OHS following.  Ended at 185x2 TnG Power snatch + 2 OHS
B. Team WOD - Guy Girl 
AMRAP 15 
40 HSPU
60 BR Lunges (155)
80 Cal Row (swap every 20)
We finished 2 rds + like 10 hspu