Tuesday, 100813

Programming:

A. Deadlift - 5 sets of 2-3 reps 

Climbed to 210kg (462) x 2 : PR for tnG double. 

Prior was 200 x 2 , 190x3 , 180x3 170x3

Second on 210kg taxed me an back so skipped snatch pulls heavy. Only hot 155# for some double. Positioning etc
100813 210kg x 2 rep DL from Brandon Petersen on Vimeo.

B. EMOM x 15

Odd: :15 sec of DB Power Cleans (50# Db's)

Even: 150m Row

Completed

C. Didn't do normal DL as back wasn't feeling great. 

Did 10-15 min of T2Rings, Ring Push-ups, HS Holds (freestanding) and banded rear scap squeezes 

Tuesday, 06042013

Sleep night prior: 1:30-8:30

Programming:

11:30a

A. 1RM Deadlift

315-365-405-435-460-475(pr)
06042013 DL 475# from Brandon Petersen on Vimeo.

B. Strict Press 

135-155-175-185-190(f)-190 PR
06042013 Strict Press 190# from Brandon Petersen on Vimeo.

4:30p

Wod:

30 power Snatch (95)

750m Row

30 PS

Time: 9:56
*hands ripped so can't hook grip. Made this wod suck that much more.

^***that was tough. Had zero grip shoulders dead / legs dead. Ouch. Never use to look fwd to rest days. These past two weeks, absolutely am. So sore. Shoulder not behaving. Row was at like low 150's even to mid.  Legs were junk.  Blah!!!

06042013 WOD from Brandon Petersen on Vimeo.

Then some core stuff.  GHD sit-ups. Few sets of 15-20.  Worked PVC L-Sit to hspu combos.  Some levers etc

06042013 Core Acc work from Brandon Petersen on Vimeo.

Nutrition:

Breakfast: 9:30a-  eggs + bacon + strawberries + burger w/ cheese + OJ w/ Creatine & Beta alanine 

Snack/pre wod: cliff builder bar + coffee 

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

Lunch : tuna wrap cheese and pickles with Dirty chips 

Pre Wod: bcaa's + beta alanine + cyto blast + Creatine 

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

Dinner: 10:30p

Taco Tuesday - grass fed beef on taco shell with cheese an salsa.  Has trail mix too. Mixed nuts etc

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

Monday, 04012013

Deadlift 5x3 @20X1

275-315-365-385-405

*wasnt max. 405 was easy , just over doing back with 13.5 coming

WoD:
EMOM x 16
Odd: OHS 95# 8 reps
Even: c2B Pull-ups 8 reps

Rest 5 min

200m x 10 on Rower , rest 1 min between with Training Mask on
^ very mental. Breathing was tough and wanted to rip that fn thing off on round 2!!!! Made it though

Sat, 02092013

Holy sore!!! Chief and Clean Complex yesterday messed me up. Legs are tender. Shoulders / chest very sore. The one shoulder is acting up bad once again. Super painful in movement.

Front Squat @20X1
Shooting for Heavy Single
135/155 for reps
185x3.
205-215-225-245-275-295-305(f)
Stopping at the one fail. All felt heavy today.

Front Squat Cluster 1.1.1 x 1 @275# @20X1

Front Squat @75% of todays Max
3x5

Then,
Team WOD. Team of 2. 1 barbell for those movements. Must change out weights. One running clock
7 min - max squat clean Thruster (must catch at bottom, no riding down, once caught feet cannot movement throughout thruster).
6 min - double Deadlift @20X1
5 min - max Height box Jump
4 min - muscle ups
3 min - Burpee touches
2 min - t2b

Scores : 225 sqT (missed 235, bad catch), 405 x2 on DL, 56" Box Jump, 25 Muscle Ups, Then unsure #'s on rest.

Rest 3 Min

AMRAP 5
Airdyne Calories - we got 124
^ brutal


Rest 5 hrs or so

12.1
AMRAP 7 Burpees
Score : 108 Was jumping on 109, beeped right before touched.
^ happy with this. After the Chief yesterday and all that this am. I'm happy. Really want above 115 come opens if we are this. With added weight and injury bs, I will be happy with that improvement.

Friday , 01112013

Shoulder = Destroyed. Please please heal!!!

Warmed up with Row, Pull-ups etc
Shoulder so sensitive.

Deadlift
135x10 for few sets
185x10
225x5 275x5
315x5 365x5
^ all no belt and TnG

Then went to 385# for TnG Doubles and FS HSPU (practice). Didn't race but did like 5-7 rds of the workout for the 19th.

Front Squat
135x5. 185x5. 225x3. 245x3 275x1 285x1 295xF
Dropped to 245x5
**position felt good. And for not squatting in a while I was ok with squats. Going to front squat a lot weekend and next week. Get squat back going and work position.

Saturday, 10032012

"CrossFit Total" Throwdown

Blog name = main goal
Been a while. Finally, hit over 1000. Same day, in the CFT Total Throwdown today at CrossFit Free.

Back Squat (low) 365# PR
Strict Press 180# PR
Deadlift 470# PR
Total of 1015lbs.

Super pumped to finally have accomplished this.
Especially with great friends around from CFF and elsewhere.

Great day!

Update

WoDs Completed

Been babying injuries and pissing blood. Need to heal up quick.

Back Squat 320x3 new PR
Deadlift - 465 PR
Bench Press 295x1

Deadlift

New PR
425#

Update

"NATE"
13 + 2.. (no kipping on HSPU)

"Hold on Tight"

Deadlifts
355 x 5   Touch n Go

Buy In
General Warmup
Pullup warmup
Some mobility

1. Max Pullups
37. (lost the butterfly)

2. Deadlift 5x3
365# PR

3. 50 Burpees
Time: 2:22

Rest 45-1 hr

4. Clean & Jerk
5x3
135x3. 155x3. 165x3.(failed on 1st) 165x3. 165x3

Deadlift Session

Buy In:
Hip Mobility
Shoulder Mobility
Good Mornings
Shoulder Press (bar)

WOD1: Deadlift (establish 1RM)
Warmup up to 365#
385x1. 405x1(PR). 415xF. 415x1(PR). 425xF

WOD2: 3 RFT
20 KB Swing. (55#)
15 Pullups
10 T2B
Time: 5:46. (1st)

Buy In:
Ass kicks
Shuffles
High Knees
Hip Swings
Front kicks
Side Kicks
Back Kicks
Good mornings

WOD1:  Deadlifts (Wendler week 2)
Using 410# as PR.   90% of that for the lifts Wendler week 2
Warmup
265 x 3   305 x 3   335 x 5*


WOD2:  8 Min AMRAP
100m Run
15 KB Swings 50#
20 K2E

1st Day at OUR NEW BOX

Buy In: 
Warmup Movements

WOD: Deadlift
1RM
Warmups
225 x 5   285 x 5   315 x 2  345 x 1 365 x 1
395 x 1   395 x 1 PR***


























WOD2: Hang Power Snatch 
Technique Work
Bar
75# x 10
95# x 5 x 2 Sets


Cash Out:
3 Sets of Pullups, not Max

Buy In:  Basketball

WOD1: Deadlifts
2 Reps - On the minute, every Minute.
10 Rounds
Used #315lb
Completed

WOD2: AMRAP 7
5 Pullups w/ 30lb DB
20 Sit Ups (abmat)
Rounds:  5 Completed

WOD3: 5 Rounds for Time: 
10 Burpee Pullups
50 Jump Ropes
Time: 9:42

Cash Out: 
Nothing, go the f home

Monday, December 14th

Buy-In: Some Warm Up Stuff

WOD1: Deadlift
135x5-10 Warm Ups
185 x 5 225 x 5 245 x 5 255 x 5

WOD2: Bent Over Rows
135lb x 8 Reps x 5 Sets

Cash-Out: 5 Rounds of Cindy

Last Week

One Day:
Squat 135 x 8 155 x 8 165 x 8 165 x 7
OHP - 45 x 12R x 2S
95 x 5R x 5S
Bungees - 3 x 2 Min Rounds

One Day:
Dead lifts

185 x 5 205 x 5 215 x 5 225 x 5 235 x 5

5 Rounds:
Pushups - xplode up to Dumbells - MR
+
MR Pullups

D-E-A-D Lifts

WU:
5 Min Bike
Good Mornings 45lb x 10 R x 3-4 Sets
Pullups 5 Reps x 3 Sets

WOD: Deadlift 5x5
Warm-up 135lb x 5 reps x 2 Sets
185x5 - 205x5 - 225x5 - 235x5 - 245x5 PR
*** Granted it's only a PR because I haven't done a Heavy 5RM...but still :-)

***#I was pretty sore today...whether it be from the modified Angie the other night, or Jiu Jitsu last night...My shoulders and upper back were sore/tight. Form felt good on the Deadlifts. Back didn't round. My only concern at this point would be the downward motion. I want to have this re-looked at and critiqued. Will video soon and send to Byers.



Melissa Byers
The Deadlift







My FitDay Totals for Today


Fat=46% Protein=37% Carbs=17%
Total Calories= 3,505