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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, February 26, 2014

Wed , 022614

1p
A. 30 min on AB
:30 @85-90
:30 coasting 
Completed 

Neck very tight. Back etc. Can't do much. Going to see how day goes. Do what I can. 


6:30p

2k row
100 DU
50 KB (53)
25 Burpee box jump (24)
Time: 14:06
Did this with class. Just get breathing and moving with neck. Didn't go completely go overhead to save neck. Did everything unbroken. 
Was slow on Burpee box jumps but again didn't go after this, just moving and unbroken sets as goal. 

Feeling better. Going to mobilize tonigt. Stay loose. Use heating pad and take bath again. 

Tuesday, February 25, 2014

Tuesday, 022514

Did things little backwards today. And bit me in the ass. 

1p
A. 
250m row
10 thrusters (95)
10 KB (70)
10 thrusters 
10 KB
Rest 15 min x 2

Times:  2.28 / 2:30
* was tough. Thrusters, ouch. Body, all together. Slow thrusters.  Just slow reps all together I feel. 
Pinched nerve / muscle in neck on second round. Use to happen a lot since broke collars bones and surgery that affected neck. But been kinda lucky last few years. Not so much today. Hoping loosens up next day or two. Will try heat , bath etc 

Pm:
Tried to do my stuff from am, squats etc. Neck want having it. So mobility and stretch. 

Monday , 022414

1p
A. 
21 c2b
9 Thrusters (105)
15 c2b
15 thrusters 
9 c2b
21 thrusters 
Time: 4:56
* all unbroken til the 21. Then shut down. Leg= smoked. Just mental pussy honestly. Went 6/4/6/5. Disappointing first wod 

Rest 12 min

Then,
3 rds
21 power cleans (115)
27 burpees
27 GHD
Time: 14:03
Only first round was unbroken on PC. Then 10/6/5 each round. 
Burpees, I went with step down step up and stayed almost same pace whole time. GHD 'a killed me. Was slow there. Cores been shot since t2b last week and lots of me 

4:30p
A. Hang SqT Clean - climb to single 
100-110-115-120-125-130(failed x 2)
B. 1-4 unbroken ladder - AMRAP 8
So 1 hang SqT clean. Drop. Then 2 drop. 3. Drop. 4 drop. Back to 1.  
Competed 32 reps. Was smoke after earlier in day. Legs. Wow was rough. 

Sunday, February 23, 2014

Sunday, 022314

A. 10k Row  - team of 2 
Alt every 250m.  40 intrevels total. 
Time: right about 39 minutes
Chase and I performed. 
Legs were shot maybe 10-12 intrevels in for me. Slowed pace a bit then for couple then went hard at end. 

Saturday, February 22, 2014

Sat, 022214

Hosted Competitor Gathering 

11a
A. 1RM SqT clean Thruster 
^ regionals standards as feet could not move. Had to SqT clean no power and setting feet 
155-185-205-215-225-247-255(f)

B. 11.3 WOD
AMRAP 5 
SqT clean thrusters @165
Did 22 reps. Didn't do last minute of reps. Planning everyone else, didn't get to warm up and back got jacked up. Sucked. 

C. 
10 mu
1K row
20 hspu
20 Power Cleans 155
30 c2b
30 burpees
40 box jumps
40 t2b
Time: 15:30

Unbroken: muscle ups, hspu. 
Power cleans did singles. Burpees tried to keep moving; was winded here.  
Box jumps. Just constant moving was effort.  T2b : was rough after yesterday haha. Few big sets then did some 5's. Was hurting. Grip gone yesterday killed this. 

D. Shoulder Rehab
Y, T, W, L's with 1 kilo plates on bench. 

9p

:30 on Hard
:30 on easy
X 5 min 
Then into 5 min row @1:56 pace
+
2 min coast row cool down
+
Some static stretching 

Friday, February 21, 2014

Friday, 022114

12 minutes on the clock
15 PS @ 95#
10 T2B
15 PS  @135
20 T2B
15 PS @ 165
30 t2B
15 pS @ 185
Score: 1 rep @ 185. Only 1 attempt. 
Snatches were ugly. Lot of press out. Shoulder wasn't good at start but unsure if that's why. Just overall sucked. 

rest 12 minutes

12 minute amrap
5 squat cleans @ 115#
10 T2B
15 cal on rower
Score: 6 rds + 1 rep 
*lots of grip here. Legs burn for sure. Sucked on rower. Didn't have lot of power. Blah! 

Not great training day today :-(

Wednesday, February 19, 2014

Wed, 021914

A. Back SqT - w 2 sec pause 
100x3. 110x3. 120x3 130x3 x 2 sets 
130x1 135x1 140x1 * just trying to get some weight on my back as I am so weak right now. 
B. Good morning 5x5
40x5 50x5 50x5 55x5 55x5
C. Every other minute x 3
Minute of DU's
D. 16 min on clock
1k Row
50 Box Jumps (24)
50 C2B
Max double Unders 
Total DU: 433
Finished the 50C2B I think at like 8:30 maybe ish.  

Tuesday, February 18, 2014

Tuesday, 021814

Update: feeling better. Still but drained. Food now staying in long. Weight coming back but slowly. Still down quite a bit. 

Mood today was shit. Zero motivation. Tons of projects going, which is good thing but stressed. Also an enormous tax bill and fire Inspector fucking with us doesn't help. 

Today was kind of a wash. 

Am:
Started with the power cleans. Went to 225 x 5.  No energy to go higher, didn't really struggle with anything. Did some sets at 90kg also just for some volume. 

Pm: 
Did a wod with some guys here trying to find some motivation. 
10 t2b
30 power cleans (95)
20 t2b
20 power cleans (135)
30 t2b
10 Power clean (185)
Time: 7:40

Then followed that up with some weighted GHD and strict hspu work. 

Hoping to snap out of this quick. 

Monday, February 17, 2014

Monday, 021714

Am: 
A. Snatch Work 
60x2 65x2 70x2 75x2 80x1 
All felt very heavy off floor. Body still very weak
B. 50 FS @225 
8:43
C. 10 min AB test 
68 calorie 
*hit wall at 5:15.  Not like physically, just kinda mentally. Kept going but just mentally def a struggle today. 

PM:
15 min clock 
50 S to Oh (95)
60 bar lateral burpees 
70 KB Swings (70)
250 DU
Finished 1 rd + 5 push press back on bar. 
*holy shoulders. They were fried. My burpees slow as fuck as always. Did 35/10/5 on the 50 s to oh.  Burpees just seemed slow. 
KB.  27/15/10/10/8
Double Unders started slow. Wasn't getting big sets. Improved a bit as went along. Still not great. Was pretty winded come this point 

Sunday, February 16, 2014

Sun, 021614

Feeling better, still drained. 
Weight still substantially down.  
Food = holding last nights in so that's good. 
Unsure how to attack this week. Didn't so anything since Tuesday really now. Almost week off right now, not great timing. 

Behind neck push press 
60x10 70x8 80x6 85x5 90x6

Back Squat 
70kg x 5 x 5 sets.  
Nanos 
Waking legs up. Trying to keep moving 

Saturday, February 15, 2014

Sat, 021514

Update: am weight 175.  Down 5 lbs still. Can't seem to hold food in for long

Today I am off; as have 8 lifters competing in Atlantic State Championships. Up on feet all day and a 15 hr day I'm sure not going to feel great.  
Going to try to eat small but frequent today.   Have lifters from 58kg girls all way to 105kg men. So going to be a long long day. 

Friday, February 14, 2014

Friday, 021414

Woke up; still dragging. Can keep any food down. Not throwing up anymore though. This am, still 5-6 lbs down. Feel super drained ; got nothing in me. 
Very frustrated. 

Update: 2p - still can't hold any food in. Drained.  Head pressure. Want to swan dive off building.  

3p
2k row. Rest 10. 2k row. In lots of clothes and heated area. Trying to sweat out. 
Rest bit 
Back squat - just getting light weight. Nanos no belt 
70kg for 5x5. 90x5 x 2 sets 110x5

Behind neck strict press 
40kg x5 x 3 sets   50kg x 5. 55x5

7:30p
AMRAP 18  @70%-80% at most 
9 box jumps (20)
12 Russian KB (70)
15 cal row
Took time, just broke sweat. Got going. Trying to shake this. 

Thursday, February 13, 2014

Wed/Thurs

Died. 

Wed am 1-6a I puked, literally for 5 hrs. 

All day and night wed didn't leave bed. 
Had ice cream only at night. Powerade throughout day when could get up. 

Today (Thurs)
First day up and eating. 

Today, hit AD trying to wake body up. I'm down 8 lbs right now so not going to lift and push my body. See what weight does by tomorrow and how I'm feeling. 
Shitty timing. 

Tuesday, February 11, 2014

Tuesday, 021114


I took today off. I was hurting. From the weekend competition, the training Sunday and hitting Monday's stuff. . . I was toast. Never generally do this, but figured i would listen to my body this time. My legs are FRIED. Will get back after it tomorrow. 

Monday, 021014


1st session: 1p
A. 50 Back Squats @275
Time: 13 minutes or so 
did 7/10/5/5/5/5/3/3/1/3/3
*was all back. Didn't stretch enough so position wasn't great. but my back was on FIRE quick. Sure the weekend didn't help with this. 
B.
100 UB Double Unders
500m Row
100 UB DU
well, fuck me! this sucked, simply cause i messed up in the 80's twice on my first go. then go it. Rowed like mid 150's so could attempt to get 100 right away. Messed up twice the second go as well. Once in the 70's once in the 80's. really big mental fuck you with that one. 

pm:
A. Power Clean + Split Jerk: (added this in, just working position, split jerk has sucked so bad)
did some reps at 100kg..then went 105-110-115 with no misses. Stayed there. Jerk felt bit better. Mobility positioning is HUGE issue for me going overhead. I CANNOT stay tight. Keep overextending my back. This was never an issue, unsure what stemmed this, trying to figure out.
B. 5 rds
20 T2B
12 Thruster 105#
20 KB 53#
15 Cal Assault Bike
20 Hang Power Cleans 105#
rest 4 minutes between rounds
End Time: 45:22
will have full break down on here tomorrow. This was horrible. Forearms were on FIRE. all t2B and Thrusters Unbroken. after first round, did two sets on KB's. Could barely hold on. Hang Power cleans, first round unbroken, then two sets there after. Again, could barely hold on. Was def breathing heavy throughout also. 

Rds:
5:14
5:45
6:25
6:10
5:46

Sunday, February 9, 2014

Sunday, 020914

Teams of 4 - 1 working at a time 
250 Pull-ups 
60 Clean & Jerks (185/133)
250 KB swings (53/35)
80 HSPU
250 DU
100 T2B
Time: 24:12

Teams of 2  - same gender. Rotate each minute , for ten minutes 
1 min max calorie row
1 min Burpee box jumps (24)
Score: 277

Saturday, February 8, 2014

Sat, 020814

"Clash of Couples Comp"

Our placings: we were "chesty thighs"

Wod 1: 
3k row (swap every 300m)
150 wall balls 
50 pull-ups 
We sucked here. Kellie died. We took 8th, set us chasing rest of day   
Row; I kept 1:35 pace all rounds 
First set of wall balls did 35. Then like 15-20's

Wod 2: complex 
SqT Clean + Front SqT + TnG Squat clean + Jerk
275 - missed the third part, tnG SqT clean 
Kellie got 180. Then time ran out. Had to share weights in time 

Wod 3:
15-12-9
KB Swings (70/53)
Burpee plate hops 
^one partner completes there 15, next partner does there. So forth all way through 
Then into,
15-10-5
Clean and jerk (135/93)
T2b
^ same concept 
Into, 
200 DU
20 HSPU
We won't this one. My clean and jerk were tough. Think injured rib maybe. Kinda same as Milford. They think cartilage is out in ribs near lat. going to get checked. 
Hspu sucked as usual now. 
Need to improve the lighter weight bar work like this. Was dead. 

Final:
2 min max rope climbs : we got 10
Rest :30
Then, 
20 Deadlifts @275 guy
20 box jumps @20 girl
7 bar muscle ups guy
20 DL @185 girl 
20 box jumps @30 guy
5 bar muscle ups girl
We won this. I did all mine unbroken.  Kell broke up her DL. Was hard on her back. 

Good day overall but terrible first wod. Need to work on Kellie for mental aspect of ignoring the sucky feeling, believing and pushing. 


Thursday / Friday

Thursday was rest day 

Friday, did gameday style prep for tomorrow 

A. Clean & Jerk Complex : SqT Clean + FS + TnG SqT Clean + Jerk = just climbed to 225 here. Few singles 

B. Rds of row , WB / T2b.   
Some KB box jump

C. Mobility 

Wednesday, February 5, 2014

Wed, 020514


AM
A. BS; 3 @ 78%, 2 @ 83%, 1 @ 85%, 1 @ 88%, 1 @ 92%
went: 125x3, 130x3, 140x2, 145x1, 150x1, 155x(f) no legs =( B. PS x 5 TnG reps x 5 sets *building
Shoulder wasn't doing good. Climbed up to 75kg for like 3...hit up to this for 5. Just shoulder was not good on turnover. Dropped down, practiced bit of position stuff.  rst 10 minutes
5 minute amrap
15 HPC @ 145
15 HPC @ 165
15 HPC  @ 185
amrap @ 225
score: 2 reps at 225
020514 HPC ladder from Brandon Petersen on Vimeo.

PM
3 minute amrap - all out
5 CTB pull ups
5 thrusters @ 105#
Score : 6 + 9
020514 3 min thruster c2b from Brandon Petersen on Vimeo.

rest 12 minutes

3 minute amrap - all out
500m row
amrap DB power snatch @ 65# *alternating every 5 TnG reps
Score: 500m was a 1:35; legs were dead fast; wow. .. then got 16 reps on the Snatch. Mentally wasn't in this one. Was a baby. Took to long to get on DB and then wasn't even going unbroken. Had to use #70..didn't have 65#. 

Tuesday, February 4, 2014

Tuesday, 020414


AM
A.  OHS; 3.3.3 @ x2x1 tempo - rest as needed
*didn't do. Going to tomorrow, hoping shoulder is feeling better.  B.  EMOM x 8 minutes = 2 TnG squat clean thrusters @ 165#
did these at 85kg (187lbs) by accident. Completed all 8 minutes, no misses 
020414 emomx8 sqt clean thruster x 2 tng from Brandon Petersen on Vimeo.

C.  Strict HSPU x amrap x 4, rest 90 seconds
done; sucked! only got 10 first set. then 10 again, then less. did like 5 sets, cause just suck at these now. Trying to figure out what the issue is. 
PM
15 minute amrap
9 T2B
12 box jumps, 24” games standard
15 DL  @155#
Score:  9 + 5
*what slowed me down was DL's...my back was on fire. 
020414 Amrap t2b/BJ/DL from Brandon Petersen on Vimeo.

Monday, 020314

Today was rest day.  

Did some mobility throughout day and did a dry run of team wod on Saturday with Kellie 

3k row (swap every 300m)
150 wall balls 
50 pull-ups 

Rows: kept all about 1:35-1:37. Will do same that day. 
Wall balls : did set of 30 to start. Night go 40 that day.  
Pull-ups did first 25. She did 15. I did 10. That day. Gonna try for 35 so we can finish in two sets.  Was grip at this point, was taxed   

CFM Athlete Camp

What a weekend ....
Had a great time. Was also nice to get Away for a few days. 
For down Friday night and got CFM for few hours of loosening up after car ride. 
Friday night, slept about two hours going into 1st day on Saturday. Tossed and turned.  Was exhausted.  

And just my luck, started with the 750m Row sprints.
Well.... Death. 
1st row. Rowed 2:24. And this was horrible. Hit a wall fast, bad warmup and just died. I think I could get like 2:20. These guys In low 2's. Christ. Idk how ....

2nd one. Was going same, half way, pounding headache and dizzy.  Stopped nearly. Shook out and tried to dig. Got 2:40 but wasn't a wind leg though, just was not use to this. 
Day was downhill from here.  Third rowed a 2:34. Was not recovering at this point and like all max effort rows, pretty much for another cold instantly from this. 

Second station. We go onto weightlifting.  Some good tips and Q's from chad and some habits I developed. Will work those for sure. The head up thing on jerk which def new to me. I can see myself liking but need to work it.  

Third - gymnastics. Good stuff here also. 

Following was workouts time. 

First was 10 min for double clean and jerk. Not TnG 
- I went 225-255-265 for double. At 275 for the second jerk 3x and missed.  I power cleaned this as I knew jerk would be issue with lack of and the shoulder lately and didn't have energy to warm up squat clean. Jerks suck now. Push pressed 250. Yet trouble jerking 275 for a double.  FML.  Gotta get back to just light weight technique stuff when time. Get my rhythm back. 

Rest 3 min and into Snatch Ladder. 
Score was mute point cause was idiot and did sets of 30 on weight instead of 20. Was an idiot. Brain apparently not in it. Sucked either way. Rythm off, snatch technique sucked.  Blah!

Final wod

The 5 min amraps 
Felt did very well on first. Was ahead of all in heat and was strong heat. 
Second round same but cramp. Third round cramp was horrible. Never really experienced this, was bad.  Must have been to many aminos or something. Between rest. Idk. 

Concluded day 1 

That evening. First mistake, pizza!  Ate a lot! Felt that night as felt like shit with stomach ache. Slept about 5 hrs sat night so better. Into a day of hell....

Woke up late Sunday. No breakfast. Headed to CFM. 
Stations again all around.  Worked Snatch pulls only as shoulder was horrible after yest reps. 
Few pointers and stuff to take home. 

Gymnastics. L sit and hs holds were good. Walks, I didn't race. Didn't understand was a race I guess.  

Row; learned some good stuff. Def going to work on this!

Workout:
10:56 time for the 25 muscle up one. 
Dips, killed. Went 5/5/5/5/2/2/1.  All strict dips. And shoulder just hurt!  Double Unders was a pussy as usual on these dam things again. Thrusters killed me. 12 first set then  Small. But realized issue. Went to finger tips again. Stupid. Forearms smoked. Need full hand on even if elbows bit low. I remembered after watching Brendan. 

Well great weekend. Learned a lot. Had fun. But disappointed in how I performed.  Can't keep up with those guys and I'm ok with that for now, but should have done better on all. I know I could. 

Life ..... Onto new weeks training