Monday, June 10, 2013

Workout
8PM

Strength
Back Squat 3x5 (Reset #1)
240x3x5

Press
110x3x5

Conditioning
Complete 2 rounds:

1 minute - Max Rep 45 lbs DB Push Press
Rest 1 minute
1 minute - Max Rep Pull Ups
Rest 1 minute
1 minute - Double Unders
Rest 1 minute
1 minute - Max Rep Burpees
*Rest 1 minute between rounds.

Monday, February 25, 2013

Strength:  Weighted Pull Up 5-5-5-3-3-3
bwx5, 10x5, 20x5, 30x3, 40x3, 45x3
WOD: 7 rounds:
- 7 Push Press@95
- 7 Chest to Bar Pull Ups
- 7 Burpees

Time: 8:55

Monday, February 18, 2013

Workout
5:30PM


Strength: Back Squat 3-3-3-1-1-1
135x4, 185x3, 205x3, 225x2, 245x3, 255x3, 265x1, 275x1, 285x1
WOD: 5 Round for time:
- 5 "Clusters" (Squat Clean Thrusters) @ 135#
- 10 Burpees to a 6" Target

Friday, February 15, 2013

Workout
9AM


Strength: Hang Power Snatch  3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x1(PR), 155x0
WOD: Every minute for 10:00:
- Odd minutes- 3 Power Snatch @115 of day's best lift
- Even minutes- max Burpees

Monday, February 4, 2013

Workout

Strength: Shoulder Press 3-3-3-1-1-1
115x3, 135x3, 140x3, 145x1, 150x1 (PR)

WOD: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees

Total: 87

Friday, February 1, 2013

Strength: Deadlift 5-5-5-3-3-3

WOD:  Reps of 10-9-8-7-6-5-4-3-2-1
- Double Unders
- Burpees on a bumper (each burpee is completed by jumping and landing on top of a 45# bumper plate)

Don't really remember my numbers because I was so late blogging. I think I was up to 325 on deadlift?

Friday, January 25, 2013

Workout
9AM


Strength: Power Snatch 3-3-3-1-1-1
75x3, 95x3, 105x3, 115x3, 125x0, 125x1, 135x1

WOD: 5 rounds for time:
- 10 Burpees
- 5 Power Clean (135/ 95#)
- 10 Toes to Bar

Time: 8:13

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

Friday, December 14, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last week)
45x5, 95x4, 135x3, 175x5x3
Conditioning: On the minute for 10:00:
- 3 Power Snatches (75#)
- 5 Burpees

Went light on the snatches to focus on form, since mine sucks.

Thursday, November 15, 2012

Workout
10AM


Strength: Front Squat 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3, 135x2; 165x3x5
                Floor Press 3x5 (stayed at previous weight from 4 weeks ago)
45x5, 95x4, 115x3; 155x3x5
Conditioning: As many rounds possible in 8:00:
- 15 Push Jerk@75
- 15 Burpees

Choose a weight that allows you to keep moving the entire 8 min.  Remember Push Jerks, not presses.  Double knee bend on every rep!

Thursday, October 18, 2012

Workout
9:30AM


Strength: Front Squat 3x5 (add 5#)
45x5, 95x4, 135x3; 165x3x5
                Floor Press 3x5 (add 1-5#)
45x5, 95x4, 135x3; 155x3x5
Conditioning: As many rounds as possible in 8:00:
- 10 Burpees
- 10 Toes to Bar

5.75 rounds

Sleep
11PM-8AM (9 hours)

Tuesday, October 2, 2012

Workout
5:30PM

Strength: Deadlift 5rm for the day (reset weights if needed)
135x5, 225x4, 295x3, 325x1; 300x5
Conditioning:  10 Rounds for time of:
- 6 Pull Ups (Scale down to jumping pull ups)
- 8 Burpees
- 10 Box Jumps

Time: 12:20

Sleep

12AM-9AM (9 hours)

11:30AM-1PM (1.5 hours)

Friday, September 7, 2012

Workout
9:30AM

Strength: Power Clean 5x3 (add 1-5# over last time)
45x5, 95x4, 135x3, 165x2, 185x1; 165x5x3
Conditioning:  As many rounds as possible in 10:00:
- 5 Kettlebell Clean and Presses (each arm)
- 10 Toes to Bar
- 10 Burpees

5 round + 15 reps

Sleep

1AM-8AM (7 hours)

12PM-1PM (1 hour)

Nutrition

8AM protein shake

10:30AM post-workout shake

Thursday, August 30, 2012

Workout
8:30AM

Strength:  Bench Press 3-3-3-3-3.  Substitute Incline Bench or Floor Presses depending on your needs.
45x5, 115x5, 135x3, 155x3, 165x3, 185x3, 195x3

Conditioning: For Quality:
Reps of 10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
- Burpees (terminate each rep by touching an objuect 1’ above max reach)
- Ring Dips

Time: 10:00

10:30AM

3-mile trail/hill run

Sleep
11PM-8AM (9 hours)

Nutrition
8AM protein shake
9:30AM post-workout shake, sweet potato
11:30PM eggs, sweet potato, onion, kale, broccoli, avocado

Tuesday, August 14, 2012

Workout
8:30AM

Strength: Deadlift 1 x 5 (add 5# from last week)
45x5, 135x4, 225x3, 275x1, 255x5
Conditioning: 10 Rounds for Time:
- 7 KettleBell Swings - Russian (70#)
- 7 Burpees
- 25 Yard Sprint

Time: 10:54

Sleep

10:30AM-7:30AM (9 hours)
11:30AM-1:30AM (2 hours)

Nutrition

7:30AM protein shake

9:30AM post-workout shake, 3 eggs, kale, sweet potatoes, some peppers, avocado
1:30PM 2 eggs, sweet potatoes, kale, peppers, avocado, grapes
5PM 2 norcal margaritas, chicken, salad
11PM french fries, fried chicken

Tuesday, August 7, 2012

Workout
9:30AM

Strength: Deadlift 1 x 5 (add 5# from last time)
135x5, 185x5, 205x5, 225x5, 245x5
Conditioning: 3 rounds for time:
- 5 Power Snatch (95#)
- 7 Burpees
- 9 Box Jumps (24")

Time: 4:40

I need to go up in weight on deadlift. Maybe 255 next week. My legs are trashed from yesterday's workout.

Sleep

10:30PM-8AM (9.5 hours)

12:30PM-1PM (.5 hours)

Nutrition

9AM protein shake
10:30AM post-workout shake
10:45AM eggs, squash, mushrooms, kale
1PM sausage, carrots, kale
6PM chicken, potato, eggplant, peppers

8PM apple with almond butter, pork chop
9:30PM watermelon

May 10, 2012

Workout
9:30AM

Strength:  Front Squat 2-2-2-2-2
135, 155, 185, 195, 205

Conditioning: For time:
1/2 Kalsu for reps (50 reps) @ 115#
- On the start of every minute perform 5 burpees, for the remainder of the minute perform max rep Thrusters...Then start over the next minute and keep going until you reach 50 Thrusters or 25min time cap.

I don't remember my time, but it sucked. The last 12 reps were with 45lbs., I was toast. I went too hard too early in the workout.

Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)

Nutrition
8AM 5 eggs, spinach, sweet potato
9:30AM BCAAs
10:30AM post-workout shake
1PM chicken quesadilla
4:30PM 3 hardboiled egg whites, donut
6PM salmon, kiwi, yogurt
8PM 3 hardboiled egg whites, banana
10PM peanut m&ms
12AM pizza slice, cottage cheese

Saturday, April 28, 2012

Workout
9AM

Conditioning: "Bradley"
10 rounds for time of:
- Sprint 100 meters
- 10 Pull Ups
- Sprint 100 meters
- 10 Burpees

** Rest 30 seconds between rounds
Time: 29:20

 Sleep
12AM-7AM (7 hours)
11AM-12PM (1 hour)
4PM-5PM (1 hour)

Nutrition
8AM pre-workout shake
9AM BCAAs
10:30AM post-workout shake
1PM salmon
3PM stawberries, Sun Chips, sausage
6:30PM chicken breast, steak, broccoli, sweet potato fries
9:30PM cottage cheese

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

Monday, April 2, 2012

Workout
9:30AM

Strength:  Front Squat 3-3-3-3-3
45x5, 135x3, 165x3, 185x3, 195x3, 205x2
Conditioning:  10-9-8-7-6-5-4-3-2-1 reps of:
- Push Press (115)
- Burpees - touching a 1-foot mark above your max reach

15:08 (with a break to hold my screaming baby)

5PM 3 mile hill run

Sleep
11PM-8AM (9 hours)
11:30AM-12:30PM (1 hour)

Nutrition
8:30AM 4 eggs, sweet potato, spinach
9:30AM BCAAs
10:30AM post-workout shake
11:30AM 2 hardboiled egg whites
1PM chicken stir fry
2PM popcorn
5PM 3 hardboiled egg whites
7PM protein shake, cod, red snapper, chard, asparagus, brown rice
9PM 6 hardboiled egg whites,  5 pieces of bacon
10PM apple