Thursday, July 18, 2013

Workout
3PM

Back Squat 3x5 @ 260

Floor Press 3x5 @190

Conditioning
Complete 3 rounds:
5 DB Thrusters - 35 lbs
10 Russian Twist (10 RT / 10 LT)@25#
15 DB Swings - 35#
*Rest 30 seconds between rounds

I was supposed to do 8 rounds but was interrupted, so 3 it is. Floor press and squat felt great.

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

Wednesday, February 13, 2013

Workout
5:30PM


Strength: Push Press 5-5-5-3-3-3
95x5, 115x5, 135x5, 155x3, 165x3, 175x3
WOD: For Time:
Reps of 9-6-3:
- Thrusters (95/65#)
- Strict Pull Ups
Then,
- 400m Run
Then, Reps of 3-6-9:
- Thrusters (95/65#)
- Strict Pull Ups

Time: 6:00

Thursday, December 13, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last week)
45x5, 95x4, 135x3, 175x3x5
                Floor Press 3x5 (add 1-5# from last week)
45x5, 75x4, 135x3, 175x3x5
Conditioning: For time:
- 15 Thrusters (115/75#)
- 15 Toes to Bar
- 12 Thrusters
- 12 Toes to Bar
- 9 Thrusters
- 9 Toes to Bar
- 6 Thrusters
- 6 Toes to Bar

Time: 8:02

Thursday, December 6, 2012

Workout
9AM


Strength: Front Squat 3x5 (add 5# from last time)
45x5, 95x4, 135x3, 170x3x5
                Floor Press 3x5 (add 1-5# from last time)
45x5, 95x4, 140x3, 165x5, 170x2x5
Conditioning: "Jackie"
- 1000m Row
- 50 Thrusters (45/35#)
- 30 Pull Ups

Time: 8:45

Tuesday, October 9, 2012

Workout
6:30PM


Strength: Deadlift 5rm (add 5-10# from last week)
135x5, 225x4, 275x3, 295x2, 325x1; 305x5
Conditioning: “Jackie”
- 1000m Row
- 50 Thrusters (45#)
- 30 Pull Ups

Time: 8:28

Sleep

11:30PM-9AM (9.5 hours)

Friday, September 28, 2012

Workout
9:30AM

Strength: Thrusters, 1 rm for the day
Worked up to 175#
Conditioning: “Fran “
Reps of 21-15-9
- Thrusters (95/65#)
- Pull Ups

Time: 8:??

Blew through the first round in about a minute, but then fell off a cliff. Ended up doing singles. Too hard, too fast, too early. 

Saturday, June 23, 2012

Workout
9AM

Conditioning: "Daniel"
- 50 Pull Ups
- 400m Run
- 21 Thrusters (95#)
- 800m Run
- 21 Thrusters (95#)
- 400m Run
- 50 Pull Ups
Time: 21:??
Sleep
11PM-6AM (7 hours)
11AM-12:30PM (1.5 hours)

Nutrition
8AM 4 eggs, spinach, sweet potato
10:30AM post-workout shake
1PM banana, 2 hardboiled egg whites, yogurt
3PM Fondue!! Cheese, oil, chocolate. Delicious 11 year anniversary food
10PM cottage cheese

My running felt a little sluggish today. It must have been all of the crappy food I ate over the last few days while camping. I did have an awesome trail run (about 10 miles) while camping. It felt great. I really would like to focus on my running more, maybe three times a week--interval, tempo, and long.

Thursday, June 14, 2012

Workout
9:30AM

Strength:  Back Squat 3-3-3-3-3
135x5, 185x3, 205x3, 225x3, 235x3

Conditioning:  For time
15-12-9-6:
- Thrusters (95#)
- Kettlebell Swings (53#)


Time: 10:00
Sleep
12AM-7AM (7 hours)
12PM-1PM (1 hour)

Nutrition
8AM 4 eggs, spinach, carrots, sweet potato
11:30AM post-workout shake
1PM tuna, mixed greens
2PM rice chips, cherries
4:30PM 5 hardboiled egg whites
7PM chili, yogurt
9PM hardboiled egg white, string cheese
12AM chicken, mixed greens

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