Friday, August 2, 2013

Workout


Amateur
Power Snatch 6x2
65x2, 95x2, 115x2, 125x2,130x2, 125x2, 95x2

Complete 5 rounds:
Overhead Squats - Max Reps@95
Bent Over Rows - 15 Reps

First time doing snatches since I've been focusing on shoulder recovery. The shoulder held up well but I still didn't want to push it. Kept the weights light and focused on form.

Wednesday, June 19, 2013

Workout

Deadlift 5RM

Warmup to 325x1; 295x5

3x Max Rep Pullups
6, 11, 10

Complete 5 rounds:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 75% of 3 RM Power Snatch (115)
Rest 2-4 minutes between sets.

Friday, February 22, 2013

Workout
9AM


Strength:  Hang Power Snatch 3-3-3-1-1-1
95x3, 115x3, 125x3, 135x1, 145x0, 145x0
WOD:  4 Rounds for time:
- 7 Power Snatch @ 95
- 14 Toes to Rings

Time: 4:20

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

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, 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.

Friday, December 7, 2012

Workout
9:30AM


Strength: Power Clean 5 x 3 (add 5# from last time)
45x3, 95x3, 135x3; 170x5x3

Conditioning: 21-15-9
- Power Snatch @ 60% 1rm (95#)
- Box Jumps (24")

Time: 6:35

Tuesday, November 20, 2012

Workout
10AM


Strength: Stone Shoulders.  Spend 30 min learning technique and lift something heavy
Up to 116#, failed at 173# twice

Conditioning: 3 rounds for time
- 7 Handstand Push Ups
- 9 Power Snatch (95#)
- 11 Toes to Bar

Time: 5:40

Tuesday, September 4, 2012

Workout
9:30AM

Strength: Back Squat 3x5
135x4, 185x3, 205x2, 225x2; 225x3x5
Deadlift 1x5 (add 5# from last time)
135x5, 205x4, 225x3, 275x2, 305x1; 275x5
Conditioning:  On the minute for 12 minutes:
- 2 Power Snatch @90#
- Max reps Push Ups with the remainder of the minute

Sleep
11PM-8AM (9 hours)
4:30PM-5:30PM (1 hour)

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

Tuesday, July 3, 2012

Workout
8:30AM

Strength:
Power Snatch 1rm45x3, 65x3, 95x3, 115x1, 135x0, 135x0,125x1

Conditioning:
On the minute for 15:00:

- 2 Power Snatches @100#

- Max Toes to Bar to finish the minute

I was a little disappointed with the 1RM snatch. I felt strong and was pulling the bar plenty high enough, but I just wasn't dropping under it. 

Sleep

10:30PM-7:30AM (9 hours)

11AM-12PM (1 hour)

Nutrition

8AM pre-workout shake
8:30AM BCAAs
9:30AM post-workout shake
1PM almonds, banana

Friday, June 15, 2012

Workout
9:30AM

Strength:  Snatch 2-2-2-2-2@95#

Conditioning:  On the minute for 15 minutes:
- 2 Power Snatches (95#)
Then
- max reps Double Unders

Sleep
1AM-7:30AM (6.5 hours)

Nutrition
8:30AM protein shake
11AM post-workout shake

April 13, 2012

Workout
9:30AM

Strength: Power Snatch. Find 1RM
75, 95, 105, 115, 125 (fail)

I still need a lot of practice. I'm dropping underneath the bar before I get triple extension.

Conditioning:  "Randy".
 For time:
- 75 Power Snatches (65#)

Sleep
11PM-7AM (8 hours)
Nutrition
8AM 4 eggs, spinach, yam
9:30AM BCAAs
10:30AM post-workout shake
1PM pork chop, handful of peanuts, banana
3PM 2 slices of pizza
5PM 4 hardboiled egg whites
7PM Twizzler, 2 hardboiled egg whites
9PM chicken breast
11PM cottage cheese

Friday, March 2, 2012

Workout
9:30AM
My shoulder still doesn't feel right and I'm reluctant to go to the gym when we do anything that I feel will compromise the healing, but I can't stay away. I try to pick and choose my battles, e.g. I didn't go yesterday for shoulder presses but went today for snatches. I'm sure a doctor would tell me to not exercise it for a week or two, but I don't think it's that serious...yet. 


Strength
Snatch grip deadlift 3x3

135, 155, 185

focused on form and a big shrug at the end.


Conditioning
CrossFit Games Open 12.2
Proceed through the sequence below completing as many reps as possible in 10:00 of:
- 30 Snatch (M 75 / F 45 lbs)
- 30 Snatch (M 135 / F 75 lbs)
- 30 Snatch (M 165 / F 100 lbs)
- Max Rep Snatch (M 210 / F 120 lbs)

Okay, I couldn't even come close to the male weights. I was able to do 75lbs quickly using only the muscle snatch, but then moved to 115lbs and did that maybe 8-10 times (failed on a few attempts). The right form isn't automatic for me, but it's getting better.

Sleep
10PM-7AM (9 hours)
12:30PM-1PM (.5 hours)

Nutrition
So I think I'm going to try some carb cycling, with Monday-Thursday being high carb (fuel) days and Friday-Sunday being low-carb (fire) days. I'm hoping this will help me stay lean and add size and strength. On both fuel and fire days, I plan to take in a carb in my post-workout shake, I feel it really helps recovery. Also, I need to really focus on my eating--I feel it slipping a little. Yesterday eating out twice didn't help. I managed to stay on the wagon but I felt like an alcoholic in a bar--thirsty for some carbs (especially chips and dip)!

8AM 4 scrambled eggs, 4 oz steak
9AM protein shake
9:30AM BCAAs
10:30AM post-workout shake
11:30AM turkey burger
3PM string cheese, banana
4:30PM banana, 4 hardboiled eggs
5:30PM Chipotle bare fajita with chicken, cheese, sour cream, pico de gallo, peppers, onions
7:15PM string cheese
8:30 turkey meatball soup
11:15PM pickle, 3 hardboiled eggs, cottage cheese

Tuesday, February 28, 2012

Workout
9:30AM

Warmup
500m row
Samson stretch
bergener warmup

Strength
Snatch
45x3, 65x2, 75x2, 95x2, 105x2, 115x2, 115x1

Conditioning
Reps of 2-4-6-8-10-12 of:
Power Snatch (90lbs)
Box Jump (24")

Time: 9:18

Sleep
11PM-7AM (8 hours)
11AM-12PM (1 hour)
2PM-3PM (1 hour)

Nutrition
7:30AM 3 eggs, sweet potato, spinach
8:30AM protein shake
10:30AM post-workout shake (carbs)
12:30PM turkey soup
3:15PM salmon, broccoli
5PM 2 hardboiled eggs, banana, walnuts
6:30PM steak, chicken, zucchini, mushrooms
9PM cottage cheese