Wednesday, April 17, 2013

Strength:  Front Squat 3-3-3-1-1-1
95x5, 115x3, 135x3, 190x3, 200x3, 210x3, 215x1, 225x1, 235x1

WOD:  3 rounds for QUALITY:
- 500m Row / 400m Run
- 12 Deadlifts (225/155#)
- 21 Box Jumps (24/20")

Wednesday, March 27, 2013

Workout
10AM


Strength:  Overhead Squat 5-5-5-3-3-3
45x5, 115x5, 135x5, 155x5, 165x3, 175x3, 185x3
WOD:  For time:
- 20 Kettlebell swings, 2 pood
- 30 Toes to bar
- Run 400 meters

Time: 3:00

Thursday, February 28, 2013

Workout
9AM


Skill: 2 on the minute for 10:00:
- Handstand Push Up on parallettes

WOD:  For time:
- 15 Sumo Deadlift High Pulls (135/ 85#)
- Run 200 meters
- 20 Sumo Deadlift High Pulls (95/ 65#)
- Run 400 meters
- 30 Sumo Deadlift High Pulls (65/ 45#)
- Run 800 meters

Time: 11:57

Wednesday, January 30, 2013

Workout
5AM


Strength: Overhead Squat 5-5-5-3-3-3
95x5, 115x5, 125x5, 135x3, 140x3, 145x3
WOD:  "Nancy"
5 rounds for time:
- 400m Run
- 15 Overhead Squats (95/65#)

Time: 13:40

Friday, January 18, 2013

Workout
9AM


Strength:  Power Snatch 3-3-3-1-1-1
95x3, 105x3, 115x3, 135x0, 1, 140x0,0,0
WOD: 3 rounds for time:
- 400m Run
- 10 Burpees
- 10 Sumo Deadlift Hight Pull (115#)

Time: 9:13

Thursday, January 3, 2012

Workout
4:30PM


Skill:  2 Muscle Ups on the minute for 10:00

Use whatever scaling variation and rep scheme necessary to complete the workout and then try to maintain it for the entire 10 min.  Scaling up options may be to do strict weighted pull ups or muscle ups.  Scaling down may be banded pull ups or negatives.  Whatever version you choose, it needs to be measurable so you can improve on it the following week.

2x8, 1x1, 1x0

Conditioning: 3 Rounds
- 15 Hang Power Snatch (95/ 65#)
- 400m Run

Time: 9:21

Tuesday, December 18, 2012

Strength: Deadlift 3-3-3-3-3
225, 275, 295, 315x1
Conditioning:  As many rounds in 15:00 of:
- 400m Run
- Max. Push Ups

141 pushups, 5 rounds

Lower back wasn't feeling great today so I didn't push it. 

Thursday, November 23, 2012

Workout
8AM

Strength: Push Press.  Find 3 rm
up to 185x1
Conditioning: "MANgie"
- 400m Run
- 100 Pull Ups
- 100 Push Ups
- 100 Sit Ups
- 100 Squats
- 400m Run

Done in teams of 2. Runs must be completed together while holding a 25/ 15# plate, either partner can hold the plate and it can be passed if needed. While one partner works the other holds the plate and it can not be placed on the ground.

Time: 15:18

Tuesday, October 16, 2012

Workout
4:30PM


Strength: Deadlift 5 RM (add 5#)
135x5, 225x4, 305x2, 325x1; 310x5
                Chin Ups 3x max reps @body weight
30, 15, 12

Conditioning: For time
- 4 x 400m Run
Rest 1 min between sets.

Time: 9:38

Sleep
11PM-9AM (10 hours)

Monday, September 10, 2012

Workout
4:30PM

Strength: Back Squat 3x5 (add 1-5# heavier than last week).  Max reps on last set
45x5, 135x4, 205x3, 225x2; 230x3x5

Conditioning:  5 rounds for time of:
- 10 Toes to Bar
- 10 Push Press (115#)
- 400m Run

Time: 17:35

Sleep

12AM-2AM (2 hours)

7AM-11AM (4 hours)

1PM-2PM (1 hour)

Nutrition

2AM banana, paleo muffin

11AM 4 eggs, kale, bacon
3PM cabbage, chicken, apple
5:30PM post-workout shake, sweet potato fries
6PM chuck roast, carrots
7:30PM cabbage, chicken, apple

Friday, August 31, 2012

Workout
9:30AM

Strength: Weighted Chin Up.  Find 3rm.
30x3, 30x3, 50x3, 70x2

Conditioning: “Helen”
3 Rounds for Time of:
- 400m Run
- 21 Kettlebell Swings (53/35#)
- 12 Pull Ups

Time: 9:51

Sleep
1AM-8:30AM (7.5 hours)

Nutrition
9AM protein shake
10:30AM post-workout shake
11AM 4 eggs, kale, broccoli
5PM salad, chicken, banana, apple
11PM beef patty

Monday, Sunday August 20, 2012

Workout
6:30PM

Strength: Back Squat 3x5 (add 5# from last week). Max reps on the third set.
45x5, 135x4, 155x3, 185x2, 225x1; 220x2x5, 1x7

Conditioning:  For Time:
- 100 Push Presses (75#)
- 400m Run every time you put the barbell down

Time: 10:14

Sleep
12AM-2AM (2 hours)
6:30AM-10:30AM (4 hours)
3PM-4:30PM (1.5 hours)

Nutrition
2:30AM banana, salad, paleo pizza, chocolate chip cookie
11AM 4 eggs, kale, 4 bacon, sweet potato
4PM ribs, mixed greens
5PM protein shake
7:30PM post-workout shake
8PM chicken stir-fry

Feeling a little bit of cold symptoms coming on...

Wednesday, August 8, 2012

Workout
9:30AM

Strength: Muscle Up practice.  Work on any aspect or variation of the muscle up you need to improve on. Completed ~10.

Conditioning: 5 rounds.  Not For Time:
- 5 Muscle Ups (5 consecutive first round!)
- 400m Run

30:00 minute time cap.  This is not for time, take as much rest as needed but try to get this done within the time cap.

Sleep
11PM-5AM (6 hours)
12:30PM-1PM (.5 hours)

Nutrition
I ate well, but didn't track it today--busy.

Monday, August 6, 2012

Workout
5:30PM

Strength: Back Squat 3x5 (add 5# from last time). Max reps on the third set.
95x5, 135x5, 185x5, 210x2x5, 210x8
Conditioning: "Nancy"
5 Rounds of:
- 400m Run
- 15 Overhead Squats (95#)

Time: 17:42

It was mid to high 90s today and the heat took its toll. I feel destroyed from Nancy after squatting. That was rough.

Sleep
12:30AM-2:30AM (2.5 hours)
7AM-11AM (4 hours)
2PM-3PM (1 hour)

Nutrition
3AM banana, chocolate cover espresso beans
12PM 3 eggs, kale, squash
4PM pear, couple of strawberries, salad
5PM protein shake
6:30PM post-workout shake, peach, sweet potato fries
8PM pork chop, carrots, kale

Tuesday, July 24, 2012

Workout
5:30PM

Strength: Deadlift 1 x 5 (add 5-10# from last week)
135x3, 205x5, 205x5, 240x5
Conditioning: For Time
- 400m Run
- 15 Handstand Push Ups
- 400m Run
- 30 Pull Ups
- 400m Run
- 45 Push Ups
- 400m Run

Time: 11:40

Sleep
2AM-10AM (8 hours)
12PM-2PM (2 hours)

Nutrition
10AM 2 eggs, 2 sausage, hashbrowns, orange juice
2PM ribs, greens beans
5PM BCAAs
6:30PM post-workout shake
7PM salmon, salad, caprese salad
8PM Salad
11PM 3 eggs with spinach, caprese salad

Nursing a hangover today. Felt really lethargic but strong on the lifts. The conditioning hurt but my time was really good. Not sure what to think of that.

Thursday, July 19, 2012

Workout
8:30AM

Strength:
- Shoulder Press 3x5 (Add 1-5 pounds to last week's weight)
45x5, 65x5, 100x2x5, 100x15

Conditioning:
Three Rounds for time of:
- 400m Run
- 15 Push Presses @ 65% of 1rm Shoulder Press (95#)
- 15 Pull Ups

Time: 10:55

I felt really strong today. I would like to think my shoulder is healing and thus getting stronger. There was a little pain in the left shoulder but when I focused on keeping the shoulder blades back and down the pain went away!

Sleep
11PM-6:30AM (7.5 hours)
11AM-12PM (1 hour)

Nutrition
7AM 4 eggs, sweet potato
9:30AM post-workout shake
12PM banana, 2 hardboiled eggs, plums
1:45PM salmon
4:30PM greek yogurt, cheese
7PM 6 hardboiled egg whites
8PM salmon, banana
10PM plum
2AM salmon

Saturday, June 23, 2012

Workout
9AM

Conditioning: "Daniel"
- 50 Pull Ups
- 400m Run
- 21 Thrusters (95#)
- 800m Run
- 21 Thrusters (95#)
- 400m Run
- 50 Pull Ups
Time: 21:??
Sleep
11PM-6AM (7 hours)
11AM-12:30PM (1.5 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
10:30AM post-workout shake
1PM banana, 2 hardboiled egg whites, yogurt
3PM Fondue!! Cheese, oil, chocolate. Delicious 11 year anniversary food
10PM cottage cheese

My running felt a little sluggish today. It must have been all of the crappy food I ate over the last few days while camping. I did have an awesome trail run (about 10 miles) while camping. It felt great. I really would like to focus on my running more, maybe three times a week--interval, tempo, and long.

Friday, May 11, 2012

Workout
9:30AM

Strength:  Deadlift 3-3-3-3-3
135, 185, 225, 275, 295

Conditioning: 5 rounds:
- 5 Deadlifts @ 240#
- 400m run

Time: 12:46 (4 rounds with stroller)

Sleep
1AM-8AM (7 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake

Thursday, May 3, 2012

Workout
9:30AM

Strength: Back Squat 1-1-1-1-1-1-1
135x3, 165x3, 205x1, 225x1, 225x1, 225x1, 225x1, 235x1

Conditioning: Complete this super-set for 15 minutes:
- 15 foot Rope Climb, 1 ascent
- 15 Push Ups
- 400 m Run (with stroller)

Completed: 5 rounds

Sleep
11PM-7AM (8 hours)

Nutrition
8AM 4 eggs, yams, apple, banana
9:30AM BCAAs
10:30AM post-workout shake
12PM pork chop, mixed greens
4:30PM 6 hardboiled egg whites, pear
7PM 2 pork chops, yogurt, string cheese
10PM 2 strawberries
12AM mixed greens
1AM greek yogurt

Saturday, April 7, 2012

Workout
9AM

Conditioning: Partner workout 5 rounds for time:
- 400m Run (must be done together, with one partner carrying 45# plate)
- 50 Squats
- 40 Sit Ups
- 30 Push Ups
- 20 Pull Ups
- 10 Burpees

One partner works while the other holds the weight.

Time: 33:50

Sleep
12AM-8AM (8 hours)
12:30PM-1PM (.5  hours)
4PM-5PM (1 hour)

Nutrition
8:30AM pre-workout shake
10AM  post-workout shake
10:30AM 3 hardboiled egg whites
11PM 3 eggs, sweet potato, asparagus, chard
1PM apple with peanut butter
3:30PM  Baja Fresh Bare Chicken Burrito
6PM orange
7:30PM calamari, 10oz steak, clam chowder
11PM cottage cheese