Friday, May 3, 2013

Workout
11AM

Strength
Power Clean
165x5x3

Chin-ups
3xmax reps
3, 3

Conditioning
3 Rounds
1 minute sit-ups
1 minute ring push ups
1 minute ring rows
1 minute banded good morning

The power cleans felt good and didn't hurt my shoulder, but I didn't want to push the weight any higher--go up next time. The chins still didn't feel right on my shoulder so I stopped. Conditioning sucked. I woke up with a headache and just couldn't shake it.

Friday, March 15, 2013

Workout
9AM

Strength:
Back Squats (low bar)
185x5, 225x5, 245x5, 255x3, 265x1

Conditioning
Annie
50-40-30-20-10
double-under
sit-ups

Time: ~11:0

Wednesday, February 20, 2013

Workout
5:30PM


Strength:  Push Press 3-3-3-1-1-1
95x3, 135x3, 155x3, 165x3, 175x3, 185x1, 195x1 (PR), 205x0

WOD: AMRAP in 12:00:
- 9 Hand Release Push Ups
- 12 Box Jumps (24") (Games Style, full open hip standing on top of box)
- 15 Sit Ups

Friday, December 21, 2012

Workout
9:30AM

Strength:  Power Clean 3-3-1-1-1
75x3, 135x5, 175x3, 175x3; 205x0, 1; 215x0, 0
Conditioning: As many rounds in 15:00 of:
- 15 Hang Power Cleans
- 15 Sit Ups

Maybe 10 or 11 rounds?

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

Wednesday, September 12, 2012

Workout
5:30PM


Skill: Muscle Up practice

Conditioning:  NOT for time:
3 rounds for Quality:
- 1000m Row
- 50 Sit Ups
- 50 Hip Extensions

Time: 24:32

Sleep
10PM-8AM (10 hours)
1PM-2PM (1 hour)

Nutrition
good

Thursday, August 9, 2012

Workout
9:30AM


Strength: Shoulder Press 3x5 reps, max reps on last set (add 1-5# from last time)
45x5, 65x4, 95x3, 115x2; 110x2x5, 1x9

Conditioning: For Time:
- 100 Double Unders
- 50 Pull Up
- 50 Push Up
- 50 Sit Up
- 50 Squats
- 100 Double Unders

Time: ~20:20

Sleep
12AM-8:45 (8.75 hours)
12PM-1PM (1 hour)

Nutrition
9AM protein shake, banana
10:30AM post-workout shake
11AM 3 eggs, kale, sweet potato
1PM chicken breast, salad
4PM banana, paleo meat balls, spaghetti squash, apple
8PM chicken salad with avocado
12AM two beef patties, salad, avocado

Wednesday, May 2, 2012

Workout
7PM

Strength
Weighted pullups
5x5, 7.5x5, 10x5, 12.5x4

Conditioning
Tabata:
Pushups 24, 17, 12, 9, 6, 6, 5, 7=86
Situps 11, 11, 11, 11, 11, 11, 10, 12=88
Air Squats 21, 20, 18, 18, 16, 14, 12, 16=125

Sleep
11PM-7AM (8 hours)
12:30PM-2:30PM (2 hours)

Nutrition
8AM 4 eggs, yam, milk
10AM banana
12PM 2 pork chops, mixed greens
3:30PM 4 hardboiled egg whites, apple with almond butter
6PM Double-double with cheese protein style
7PM BCAAs
8PM post-workout shake
10:15PM 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

Thursday, March 29, 2012

Workout
9:30AM

Skill: kipping pullup practice

Conditioning: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15
-Hip Extensions x 15
-Kettlebell Swings x 15
-Push Ups or Bench Press x 15
-Ring Rows x 15


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

Nutrition
8:30AM 4 eggs, sweet potato, spinach
10:30AM post-workout shake
1PM tabbouleh,  chicken breast
4PM tabbouleh, 2 hardboiled eggs, banana
7PM ground beef, beans, rice, string cheese, 2 hardboiled eggs
10PM cottage cheese
12AM ground beef

Monday, March 19, 2012

Strength:  Back Squat 70% x 1, 80% x 1, 90% x max reps
45x5, 135x5, 185x1, 205x1, 225x6

Conditioning: Three rounds.  Not for time of:
- 500m Row
- 20 GHD Sit Ups
- 15 foot Rope climb, 2 ascents

Sleep
12AM-2AM (2 hours)
7AM-11:30AM (4.5 hours)
2:30PM-3:30PM (1 hour)

Nutrition
2AM cottage cheese
12:30PM 4 eggs, spinach, sweet potato
4PM pre-workout shake
4:30PM BCAAs
5:30PM post-workout shake
7:30PM salmon, pork chops, cabbage, butternut squash, asparagus, 2 glasses of wine
10:30PM cottage cheese

Monday, February 20, 2012

Feeling better today, not quite 100%, but much better. It was nice to get back to the gym. Still working on the overhead squat technique. Like all my other technical lifts, it needs work. Active shoulders! Was able to get into a rhythm with the jump rope: single, double, single, double. I just might be able to string together two doubles one of these days.  


Workout
4:30PM

Warmup
500m row
5 handstand push ups
5 pass-thrus
5 broad jumps

Strength
Overhead Squat
45x5, 45x5, 75x3, 95x3, 105x3, 115x3, 125x3

Conditioning
10 overhead squats @65
20 situps
120 single-, with the occasional double-under

Sleep
12AM-1AM (1 hour)
6:45AM-12:45PM (6 hours)
3PM-4PM (1 hour)

Nutrition
2AM 3 hardboiled egg whites, 1/2 banana
1:15PM protein shake
2PM 4 eggs, spinach, lentils
4:30PM BCAAs
5:30PM Post workout shake
6:30PM lean pork, cabbage, broccoli, brown rice
10:30PM 1/2 cup cottage cheese

Tuesday, February 14, 2012

Woke up with a sore throat and plugged up nose. Making it a rest day. Plus the baby has a cold and ear infection.

Okay...I couldn't resist.

Workout
7:30PM

Warmup
5:00 Double-unders practice


Conditioning
4 rounds of:
100 single-unders
10 ring dips
40 sit-ups

Sleep
10PM-4:30AM (6.5 hours)
5AM-7:30AM (2.5 hours)
2:30PM-3:30PM (1 hour)

Nutrition
5AM 1 orange, BCAAs
8AM 3 eggs, peppers, tomatoes
11AM mixed greens, lean ground beef, peppers, onions, sour cream
12:30PM 4 hardboiled eggs
3:30PM protein shake
4:30PM chicken soup
6PM 1/2 banana with peanut butter
8PM post workout shake

Monday, February 13, 2012

Workout
4:30PM  


Not feeling it today. Tired, shoulder hurt, chest congestion (whaa!). I took it easy but still put in some work. Went light and concentrated on form.


Warmup
500m Row
2:00 Samson stretch
2 rounds of:
5 pullups
5 pushups
5 situps


Strength
Front Squat 5-5-5-3-3-3
95, 135, 145, 155, 165, 155

Conditioning
Complete as many rounds and reps as possible in 5:00 of:
Squat Clean @95lbs.
Jerk @95lbs.

Sleep
12AM-2AM (2 hours)
7AM-11AM (4 hours)

Nutrition
2AM Cottage cheese
4AM Mixed greens, walnuts
12PM 3 eggs, sautéed spinach, garlic, peppers, broccoli, avocado
3PM 1/4 chicken breast, Salad: mixed greens, avocado, peppers, borccoli
4PM Protein shake
5:30PM Post workout shake (fuel)
7:30PM lean ground beef, sour cream, peppers, lettuce