Monday, April 10, 2013

Workout


Strength: Push Press 5-5-5-3-3-3
135x5, 145x5, 155x5, 165x3, 175x3, 185x3

WOD: AMRAP in 10:00
- 5 Power Clean (155/105#)
- 7 Toes To Bar
-9 Wall Ball (20/14# to 10')

*Cash Out (Optional)
- 12 Muscle Ups for Time (if you have them)
-OR-
- 12/12 C2B Pull Up/ Strict Ring Dips for Time
(Cash out time starts exactly 2:00 after the WOD)

Wednesday, March 20, 2013

Strength: Deadlift 3-3-3-1-1-1
Warmup sets:
 135x5
 185x3
Work sets:
225x3
275x3
315x3
365x0
335x1
365x0

WOD: AMRAP in 10:00:
- 10 Deadlifts @225
- 8 Pull Ups
- 15 Wall Ball (20# to 10')

Monday, March 4, 2013

Workout
10AM

Strength:  Weighted Pull-up 3-3-3-1-1-1
20x3, 30x3, 40x3, 50x1, 60x1, 65x1, 75x0
WOD: 5 rounds for time
- 10 Wall Balls (20# to 10')
- 15 Pull Ups
- 20 Kettlebell Swings - Russian (70#)

Time: 10:15

EXTREME SORENESS IN RIGHT SHOULDER!

Monday, February 11, 2013

Workout
5:30PM


Strength: Back Squat 5-5-5-3-3-3
185x5, 205x5, 225x5, 235x3, 245x3
WOD: For Time
21-15-9:
- Sumo Deadlift High Pull (95/65#)
- Wall Ball (20/14# to 10' target)

Time: 4:??

Ran out of time on the strength and didn't get the last set. It was my first time trying low-bar back squats and I felt strong. I need to go up in weight next time.

Wednesday, February 6, 2013

Workout
4:30PM

Strength: Overhead Squat 3-3-3-1-1-1
75x5, 95x5, 115x3, 135x3, 145x3, 165x1, 175x1(PR)
WOD: "Karen"
For time:
- 150 Wall Ball shots (14# to 10' target)

Ran out of time on the strength work, so only did 2 singles. I think I had ten more #s in me.

Monday, January 21, 2013

Workout
9AM


Strength: Floor Press  3-3-3-1-1-1
165x3, 185x3, 195x3, 200x1, 205x1, 215x1
WOD: For Time
21-15-9:
- Power Clean (95/65#)
- Wall Ball shots

Time: 4:08

Saturday, December 8, 2012

Workout
9AM


Skill:  Power Clean practice and warm up

Conditioning: 30:00 as many rounds as possible of:
- 5 Wall Balls
- 3 Hand Stand Push Ups
- 1 Power clean @ 85% 1RM (155#)

Wednesday, July 25, 2012

Workout
9:30AM

Strength: Back Squat 3x5 (add 5-10# from last week). Max reps on the third set.
45x5, 135x5, 185x5, 205x2x5, 205x10

Conditioning: 3 rounds for time
- 50 Double Unders
- 25 Wall Balls (20# to 10 ft)
- 15 Kettlebell Swings (53#)

Time: 14:??

Sleep

12AM-8:30AM (8.5 hours)
12PM-1PM (1 hour)

5PM-6:30PM (1.5 hours)

Nutrition

9AM protein shake

10:30AM post-workout shake

11AM 3 eggs, spinach
1:30PM chicken breast, salad
4PM seasame chicken
7PM chicken leg, squash, yams
9:30AM 3 bacon, 2 eggs

Friday, July 20, 2012

Workout
9:30AM


Strength: Power Clean 5x3
45x3, 95x3, 115x3, 130x5x3

Conditioning: Tabata:
- Tabata Wall Ball
Rest 1 minute
- Tabata Kettlebell Swing

Sleep
2:30AM-9AM (6.5 hours)
11AM-12PM (1 hour)

Nutrition
9AM pre-workout shake
10:30AM post-workout shake
12PM chicken sausage, pasta, salmon
3PM tuna sandwich
5PM 4 hardboiled eggs, greek yogurt
7PM 10 chicken wings

Thursday, July 12, 2012

Workout
8:30AM


Strength: Shoulder Press 3x5 @ 70% of 1rm from the total. Max reps on the third set.
45x5, 75x5, 95x5, 95x5, 95x14

Conditioning: For Time:
- 50 Wall Balls
- 25 Toes to Bar
- 40 Wall Balls
- 20 Toes to Bar
- 30 Wall Balls
- 15 Toes to Bar
- 20 Wall Balls
- 10 Toes to Bar
- 10 Wall Balls
- 5 Toes to Bar

Time: 18:05

I went to the doctor for my shoulder yesterday. They said it may be a partial tear or tendonitis, but they think it can be fixed with physical therapy. The therapist recommended some exercises and also that I should focus on my shoulder blades staying down and back. It seemed to really help today, which was very shoulder intensive. Every time I felt pain I would remind myself to keep my shoulder blades down and back, and the pain went away. So hopefully I'm finally on the road to recovery.

Today's conditioning was an ass-kicker! Loved it. Felt like puking after--walked outside and burped a couple of times and felt better. I haven't felt in the groove for a month or so, but today it seemed to turn around.

Sleep
11PM-8AM (9 hours)
11AM-12PM (1 hour)

Nutrition
8AM pre-workout shake
9:30AM post-workout shake
12PM 4 eggs, spinach, sweet potato
2PM pork chop, salad
5PM 5 hardboiled eggs whites, yogurt, cantaloupe
9PM chicken leg, cantaloupe
12AM cottage cheese

Thursday, February 23, 2011

Workout
9:30AM

Warmup
800m run

2 rounds of:
7 burpee pullups
7 situps
7 kettle bells swings @53lbs
Strength
Bench press 3-3-3-3-3, then max reps @ 50% of today's heaviest 3 rep set.
135, 145, 155, 165, 185x2, 85x35

Conditioning
7 rounds for time
- 12 Wall Ball (20lbs)
- 12 Toes to Bar


Sleep
11PM-8PM (9 hours)
1PM-1:30PM (.5 hours)
Nutrition
8:45AM Pre-workout shake (with carbs)
10:30AM Post-workout shake (with carbs)
12PM tuna with mixed greens
2PM 2 hardboiled eggs
5PM 1/2 chicken breast, kale, leeks, asparagas
8PM cottage cheese, tuna with mixed greens, trail mix, 2 hardboiled eggs
12AM cottage cheese

Monday, February 6, 2012

4:30PM

Warm Up
500M Row

2 Rounds of:
5 Pushups
5 Squats
5 Situps
Samson Stretch

Mobility
Hold squat position for 5 minutes

Strength
Squats
5@45, 75, 115, 135, 135, 135, 135, 135

I went light to focus on form and make sure I took the squat all the way to the bottom. It felt good. Looking forward to bumping up the weight next time.

Conditioning
10:00 Ascending Ladder

Wall Ball (20 lbs.)
Pullups

I completed 10 rounds with 1:30 remaining and stopped because I thought it was 10 minutes or 10 rounds, whichever came first. Oops. I was toast afterward.

Sleep
No sleep before the mid, Super Bowl Sunday!
7AM-12PM (5 hours, after the mid).
6PM-7PM (1 hour, after workout).

Nutrition
12PM Breakfast
3 eggs w/ spinach

3PM Lunch
1 can tuna with romaine lettuce, cherry tomatoes

4PM Pre-workout shake
1 scoop whey protein

5:30PM Post-workout shake
1 scoop whey
2 scoops glutamine
1 scoop creatine
1 scoop greens

8PM Dinner
Homemade Turkey Soup

9PM Banana and Peanut Butter