Tuesday, January 22, 2013

Workout
6:30PM

Snatch (75, 85, 95, 105, 110)4
Snatch drop 3x5
45, 65, 75, 75, 75

EMOM for 15:00

3 Snatches@70, 3 28" box jump

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 12, 2012

Workout
6:30PM

Warm-up
double-unders
PVC passthroughs
burgener's warmup

Strength/skill

-Overhead squats (95#, 3 second pause at bottom)
4 sets of 5 reps (wobbled on last rep)

-Snatch deadlift to hips and hold (95#)
3 sets of 3 reps

-Hang snatch (75#)
5 sets of 2 reps
Need to focus on dropping under the bar and landing in a full squat--my feet were too far apart.


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

Nutrition
8AM 3 eggs, broccoli, sweet potato
11AM popcorn
12PM sushi
5PM tuna and mixed greens
6:30PM BCAAs
7:30PM post-workout shake
8PM chicken breast, green beans, potatoes, peppers, glass of wine
10PM cottage cheese, spoon of almond butter

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