The breakfast experiment continues.
I tried reducing the amount of orange juice in the shake and adding a couple of servings of uncooked steel cut oats. In my head, it wasn't going to change the shake that much. In reality, while it was manageable, it really wasn't that good. The texture was grainy, and, well, I don't recommend it. So, this morning, I tried the oats with a little honey and cinnamon.
I felt really good after the shake, and I wondered whether that was just a result of ingesting a bunch of sugar. Or was I feeling good because I was hormonally balanced, i.e. in the zone. I thought eating the oats would tell me since they are devoid of sugar and (as I found out) flavor. The verdict is that I still felt really good, and I don't think it was just the sugar. The oats need work though. I have to figure out how to make them good. I'm thinking I will try cooking them with apples and cinnamon and see how that goes.
Cal's Fats Saturated Mono Poly Sodium Carbs Sugars Fiber Protein
2x Oats 300 5 0.5 54 12 10
2 eggs 142 5 2 140 12
Protein 115 28
I finished breakfast with 6 blocks of almonds.
Monday, January 9, 2011
7x3 Floor Press (175#)
These felt good until I tried to go beyond 175#. It didn't feel right in my shoulder. I just put up 200# a week and half ago; so I know I can go heavier, but it didn't feel right at all. Maybe I was in a weird position or something. I definitely was not as comfortable on the floor as I am when I'm working with a bench.
10-1 DL (60% 1RM) (205#) (11:06)
150m Run in between rounds
So it was 10 DL, 150m, 9 DL, 150m, 8DL, etc.
Overall the lifts felt good. I stretched afterward, and I am not feeling sore or tight at all today. I know that my form suffered during wod though. I really have to concentrate to maintain good form during this lift, and when I do them for time, I know that get sloppy. Frankly, even when I try to go fast, I'm still just a slow deadlifter. However, overall I am improving at it, and I'm much more comfortable with it than I was when I started.
Tuesday, January 10, 2012
Sunday, January 8, 2012
Open Gym and a Modification
Sunday, January 8, 2012
Friendship has open gym on Sundays, and I have been using those days to work on my squatting. I'm doing this "Hatch Squat" program in an effort to get my numbers up. You input your 1RM for your back squat and your front squat, and you get a 12 week program based on percentages of the 1RM. It is supposed to be done 2 days a week, but I'm only doing it 1 day for now because we do so much during the week. I did Week 2, Day 2 today.
Back Squat: 1x10 125#
1x8 135# should've been 145#, but math is hard so I had to do an extra set
1x8 145#
1x8 155#
1x8 165#
Front Squat: 1x5 115#
1x5 125#
1x5 135#
1x5 135#
All the reps went really well. All in all, I felt good.
I was talked into doing a metcon with a couple of guys. It included box jumps. Unless, it comes up in the programming or unless it is part of the open, I'm not doing box jumps any more. I don't like them, and I'm not a responsible box jumper...as my shins can attest.
15-12-9 (7:18) (144 reps/3 seconds a rep)
30" Box Jumps
Pull-ups
Kettle bell Swings
Push Press (75#)
The workout felt great (except for the box jumps). The pull-ups were awesome. I didn't really need any breaks (except following a little shin scrape). I'm actually a little pissed off about the box. I know better. I can't be trusted on the box.
Breakfast Shake
I really like the shake, but it didn't really keep me full as long as I would've liked. Also, I would like to reduce to amount of sugar that is in it. I stopped by the store, and I picked up some steel cut oats. They are very dense with nutrients. When I make the shake tonight, I am going to increase the blocks to 6, and I am going to substitute oats for some of the orange juice. I want to keep the berries because of their fiber content. This should make it heartier too.
Friendship has open gym on Sundays, and I have been using those days to work on my squatting. I'm doing this "Hatch Squat" program in an effort to get my numbers up. You input your 1RM for your back squat and your front squat, and you get a 12 week program based on percentages of the 1RM. It is supposed to be done 2 days a week, but I'm only doing it 1 day for now because we do so much during the week. I did Week 2, Day 2 today.
Back Squat: 1x10 125#
1x8 135# should've been 145#, but math is hard so I had to do an extra set
1x8 145#
1x8 155#
1x8 165#
Front Squat: 1x5 115#
1x5 125#
1x5 135#
1x5 135#
All the reps went really well. All in all, I felt good.
I was talked into doing a metcon with a couple of guys. It included box jumps. Unless, it comes up in the programming or unless it is part of the open, I'm not doing box jumps any more. I don't like them, and I'm not a responsible box jumper...as my shins can attest.
15-12-9 (7:18) (144 reps/3 seconds a rep)
30" Box Jumps
Pull-ups
Kettle bell Swings
Push Press (75#)
The workout felt great (except for the box jumps). The pull-ups were awesome. I didn't really need any breaks (except following a little shin scrape). I'm actually a little pissed off about the box. I know better. I can't be trusted on the box.
Breakfast Shake
I really like the shake, but it didn't really keep me full as long as I would've liked. Also, I would like to reduce to amount of sugar that is in it. I stopped by the store, and I picked up some steel cut oats. They are very dense with nutrients. When I make the shake tonight, I am going to increase the blocks to 6, and I am going to substitute oats for some of the orange juice. I want to keep the berries because of their fiber content. This should make it heartier too.
Time To Get Back and a Modified Focus
I have (once again) slacked at blogging, but I am back with a renewed vigor.
I am going to change the focus of the blog. I will continue to use this space to keep track of my workouts and any thoughts I have about them, and I am also going to start keeping track of my diet here. I am a vegetarian (i.e. I don't eat meat or fish). I am also trying to gain (good) weight and just generally be healthy.
During the CrossFit Cert, the instructors presented the Zone Diet as something that has worked for top tier athletes, and they got me interested in it. In reading about it, I have come to realize that it is a bit of a pain in the ass...at least if you are looking to make instant change from no zone to complete zone. That sort of change is not going to work for me; so I am going to try to evolve into it over time by trying out recipes here and there until I find a complete diet that works for me. Additionally, my goals include getting rid of any added processed sugar from the foods I eat as well as getting away from breads and pastas and the like (or at least eating less of these things). I will post recipes as I try them, and if anyone out there stumbles upon this and has any suggestions, tips, etc. please post comments.
Saturday, January 7th, 2012
1RM Rack Jerks: #185, #195(f)
My previous regular Jerk PR was 165#. I'm not sure if this Rack Jerk is in line with that or if it indicates that my Jerk has gone up, but I will hope for the latter.
Tabata Something else: Full Tabata for each exercise, no rest in between exercises besides the normal 10 seconds for 16 minutes of total work.
(352 total reps)
Pull-ups
Push-ups
Sit-ups
Air Squats
Squats and Sit-ups were great. Pull-ups and Push-ups are the two exercises in which I can improve. My shoulder didn't pop, which is awesome, but my shoulders aren't strong either. I just got tired on the push-ups and they required (that is actually the wrong word) more seconds of rest during the 20 second segments of work. I was probably just being a bit of a baby. The rest wasn't "required."
Breakfast Shake:
I don't think my breakfast was bad before, but I would like to improve it. Currently, I eat greek yogurt with fruit on the bottom and 2 hard boiled eggs. The yogurt has sugar added to it though. I wanted to keep the eggs and look at making a shake for the mornings. My breakfast should be fast and easy, and eggs and shakes can be prepared ahead of time. I modified this shake: I wanted more blocks and I wanted to use greek yogurt because I like it, it has less sugar, more protein, and no risk of gelatin. Also, I wanted more blocks. This shake along with 2 hard boiled eggs is a 5 block breakfast.
1 cup plain, low fat (just what they had), greek yogurt (1C, 3P)
1 cup Orange/Mango Juice (it was in the fridge) (3C)
2/3 cup fresh blackberries (on sale and will switch to frozen berries as prices change) (1C)
1 1/3 tsp. Canola Oil (should've used a touch more) (4F)
And on the side, 2 hard boiled eggs (2P)
The shake was amazing. There is a lot of sugar with the fruit, but all of the sugar is just what occurs naturally in the food. I'm comfortable with it for now, and no sugar is added. It is easy to make, and it makes about 20 oz. of liquid, which easily fits in my blender bottle. I should be able to make this the night before and just grab it on my way out the door.
Cal's Fats Saturated Mono Poly Sodium Carbs Sugars Fiber Protein
Shake 490 23 4 11 5 105 47 38 6 24
Eggs 142 5 2 140 12
I will try to figure out how to format this in a better way.
I want to thank my wonderful wife. She has been amazing as I have slowly become obsessed with CrossFit and my diet. Neither one us knew what CrossFit was when she agreed to marry me, and she has just been totally supportive of my crazy.
I am going to change the focus of the blog. I will continue to use this space to keep track of my workouts and any thoughts I have about them, and I am also going to start keeping track of my diet here. I am a vegetarian (i.e. I don't eat meat or fish). I am also trying to gain (good) weight and just generally be healthy.
During the CrossFit Cert, the instructors presented the Zone Diet as something that has worked for top tier athletes, and they got me interested in it. In reading about it, I have come to realize that it is a bit of a pain in the ass...at least if you are looking to make instant change from no zone to complete zone. That sort of change is not going to work for me; so I am going to try to evolve into it over time by trying out recipes here and there until I find a complete diet that works for me. Additionally, my goals include getting rid of any added processed sugar from the foods I eat as well as getting away from breads and pastas and the like (or at least eating less of these things). I will post recipes as I try them, and if anyone out there stumbles upon this and has any suggestions, tips, etc. please post comments.
Saturday, January 7th, 2012
1RM Rack Jerks: #185, #195(f)
My previous regular Jerk PR was 165#. I'm not sure if this Rack Jerk is in line with that or if it indicates that my Jerk has gone up, but I will hope for the latter.
Tabata Something else: Full Tabata for each exercise, no rest in between exercises besides the normal 10 seconds for 16 minutes of total work.
(352 total reps)
Pull-ups
Push-ups
Sit-ups
Air Squats
Squats and Sit-ups were great. Pull-ups and Push-ups are the two exercises in which I can improve. My shoulder didn't pop, which is awesome, but my shoulders aren't strong either. I just got tired on the push-ups and they required (that is actually the wrong word) more seconds of rest during the 20 second segments of work. I was probably just being a bit of a baby. The rest wasn't "required."
Breakfast Shake:
I don't think my breakfast was bad before, but I would like to improve it. Currently, I eat greek yogurt with fruit on the bottom and 2 hard boiled eggs. The yogurt has sugar added to it though. I wanted to keep the eggs and look at making a shake for the mornings. My breakfast should be fast and easy, and eggs and shakes can be prepared ahead of time. I modified this shake: I wanted more blocks and I wanted to use greek yogurt because I like it, it has less sugar, more protein, and no risk of gelatin. Also, I wanted more blocks. This shake along with 2 hard boiled eggs is a 5 block breakfast.
1 cup plain, low fat (just what they had), greek yogurt (1C, 3P)
1 cup Orange/Mango Juice (it was in the fridge) (3C)
2/3 cup fresh blackberries (on sale and will switch to frozen berries as prices change) (1C)
1 1/3 tsp. Canola Oil (should've used a touch more) (4F)
And on the side, 2 hard boiled eggs (2P)
The shake was amazing. There is a lot of sugar with the fruit, but all of the sugar is just what occurs naturally in the food. I'm comfortable with it for now, and no sugar is added. It is easy to make, and it makes about 20 oz. of liquid, which easily fits in my blender bottle. I should be able to make this the night before and just grab it on my way out the door.
Cal's Fats Saturated Mono Poly Sodium Carbs Sugars Fiber Protein
Shake 490 23 4 11 5 105 47 38 6 24
Eggs 142 5 2 140 12
I will try to figure out how to format this in a better way.
I want to thank my wonderful wife. She has been amazing as I have slowly become obsessed with CrossFit and my diet. Neither one us knew what CrossFit was when she agreed to marry me, and she has just been totally supportive of my crazy.
Thursday, December 22, 2011
I'm Certifiable
Friday, December 16, 2011: Rest Day
Saturday, December 17, 2011:
That was my first day of the Level 1 Certification course. It was an awesome day. Throughout the entire cert, they really broke down the movements and progressions. It was good to get back under a microscope, and I really took a lot from it.
At the end of the day, we did Fran. It was my first time doing as prescribed, and I completed it in 6:51. I think it took me around 10:00 with just the bar when I first joined the gym. I surprised a couple of the guys around me. They were congratulating me on my time, and they were a little surprised since I'm a smaller guy. My body under promised, and then I proceeded to over deliver. It only gets better from here.
Sunday, December 18, 2011:
This was the second and last day of the cert. We did a team workout in the morning, but it would be really annoying to type out how it worked so it will just have to be lost to the fog of memory. I think the test went well. There is always a little uncertainty that comes from not knowing the results, but I feel good.
Monday, December 19, 2011:
EMOM: 2 Squat Snatches (75#)
12 Mintues
This went really well. My first couple of reps were terrible, but after the cert and a couple of cues from J, I was able to complete some (what felt like) technically solid reps. I feel like I'm starting to get this lift. Part of my problem was that I was anticipating trying to get under the bar, and I wasn't fully extending my hips, which was just destroying any power I might have generated. Using the lighter weight was nice because it allowed to sort of let go of that second part of the lift and not worry about getting under it. At a lighter weight, I was allowing myself to fully open up, which really just made it easier to get under.
In 8 minutes, complete 50 T2B in as few sets as possible. I complete this in 3 sets (18,18,14). This will be a fun one to hit up on a Sunday and see if I can do better.
10 Min. AMRAP 5(4)
10 Pull-ups
20 Broad Jumps (6ft(?))
I decided at the beginning that I was just going to set a deliberate pace that would keep me moving and keep me from having to rest. I took about 15 seconds in the middle to drink some water, but for the most part I kept moving. All but the last full set of pull-ups was unbroken. The last full set I did 5-5. At the end, I had the feeling that I definitely could've done more, but I was happy overall.
Saturday, December 17, 2011:
That was my first day of the Level 1 Certification course. It was an awesome day. Throughout the entire cert, they really broke down the movements and progressions. It was good to get back under a microscope, and I really took a lot from it.
At the end of the day, we did Fran. It was my first time doing as prescribed, and I completed it in 6:51. I think it took me around 10:00 with just the bar when I first joined the gym. I surprised a couple of the guys around me. They were congratulating me on my time, and they were a little surprised since I'm a smaller guy. My body under promised, and then I proceeded to over deliver. It only gets better from here.
Sunday, December 18, 2011:
This was the second and last day of the cert. We did a team workout in the morning, but it would be really annoying to type out how it worked so it will just have to be lost to the fog of memory. I think the test went well. There is always a little uncertainty that comes from not knowing the results, but I feel good.
Monday, December 19, 2011:
EMOM: 2 Squat Snatches (75#)
12 Mintues
This went really well. My first couple of reps were terrible, but after the cert and a couple of cues from J, I was able to complete some (what felt like) technically solid reps. I feel like I'm starting to get this lift. Part of my problem was that I was anticipating trying to get under the bar, and I wasn't fully extending my hips, which was just destroying any power I might have generated. Using the lighter weight was nice because it allowed to sort of let go of that second part of the lift and not worry about getting under it. At a lighter weight, I was allowing myself to fully open up, which really just made it easier to get under.
In 8 minutes, complete 50 T2B in as few sets as possible. I complete this in 3 sets (18,18,14). This will be a fun one to hit up on a Sunday and see if I can do better.
10 Min. AMRAP 5(4)
10 Pull-ups
20 Broad Jumps (6ft(?))
I decided at the beginning that I was just going to set a deliberate pace that would keep me moving and keep me from having to rest. I took about 15 seconds in the middle to drink some water, but for the most part I kept moving. All but the last full set of pull-ups was unbroken. The last full set I did 5-5. At the end, I had the feeling that I definitely could've done more, but I was happy overall.
Friday, December 16, 2011
Stuff and other stuff
Wednesday, December 14, 2011:
Rack Thrusters 10 x 1 (1RM 165#)
These were pretty fun. It really is all in the legs and hips. At 145#, I had to press the weight up at the end, and the lift was a little challenging. On the next attempt I was at 155#, and it ended up being much easier. I drove up and really popped my hips. I didn't need to press it up at all. I failed at 175#. I think I could've gotten it up, but I broke my lumbar curve at the bottom, and I didn't activate my shoulders/turn my armpits forward at the top. It was a sloppy squat, and I didn't leave myself in a good position to press it up at the end. When I get heavy on these compound (more complicated) lifts, I need to take a second and picture what I want my body to do.
"Helen" 11:16
3 Rounds for time:
400 meter run
21Kettlebell swing (1.5 pood (53 lbs.))
12 Pull-ups
I can do better. My hands were still torn up from Chelsea on Saturday, and my grip was shit. I can 12 pull-ups unbroken, but I was breaking Helen's up into 2 and 3 sets. Also, on one of the rounds I did 23 instead of 21 KBS. Crossfit Math...somehow I thought 12 + 11 = 21. I'm going to hit this again on a Sunday.
Thursday, December 15, 2011:
We did some handstand shuffling along the wall. That is challenging, and I'm going to have to work on that during open gym.
6 Rounds (3 min. of work, 1 min. rest): AMRAP
3 Power Snatches (115#)
6 Push-ups
9 Air Squats
1: 3+3, 2: 3+4, 3: 3+5, 4: 3+3, 5: ? , 6: 4.
I've gotten better at the snatch, but I'm coming off of a baseline rating of "terrible." Every so often, I nail a rep, and I have that "Oh, that's what it's supposed to feel like" moment. The majority of my reps were muscle snatches though. I really need to work on bringing my hips through. I don't know that my waist has really connected with the bar at all. However, I am happy because I haven't snatched at that weight before. The most I snatched before last night was 105#.
Rack Thrusters 10 x 1 (1RM 165#)
These were pretty fun. It really is all in the legs and hips. At 145#, I had to press the weight up at the end, and the lift was a little challenging. On the next attempt I was at 155#, and it ended up being much easier. I drove up and really popped my hips. I didn't need to press it up at all. I failed at 175#. I think I could've gotten it up, but I broke my lumbar curve at the bottom, and I didn't activate my shoulders/turn my armpits forward at the top. It was a sloppy squat, and I didn't leave myself in a good position to press it up at the end. When I get heavy on these compound (more complicated) lifts, I need to take a second and picture what I want my body to do.
"Helen" 11:16
3 Rounds for time:
400 meter run
21Kettlebell swing (1.5 pood (53 lbs.))
12 Pull-ups
I can do better. My hands were still torn up from Chelsea on Saturday, and my grip was shit. I can 12 pull-ups unbroken, but I was breaking Helen's up into 2 and 3 sets. Also, on one of the rounds I did 23 instead of 21 KBS. Crossfit Math...somehow I thought 12 + 11 = 21. I'm going to hit this again on a Sunday.
Thursday, December 15, 2011:
We did some handstand shuffling along the wall. That is challenging, and I'm going to have to work on that during open gym.
6 Rounds (3 min. of work, 1 min. rest): AMRAP
3 Power Snatches (115#)
6 Push-ups
9 Air Squats
1: 3+3, 2: 3+4, 3: 3+5, 4: 3+3, 5: ? , 6: 4.
I've gotten better at the snatch, but I'm coming off of a baseline rating of "terrible." Every so often, I nail a rep, and I have that "Oh, that's what it's supposed to feel like" moment. The majority of my reps were muscle snatches though. I really need to work on bringing my hips through. I don't know that my waist has really connected with the bar at all. However, I am happy because I haven't snatched at that weight before. The most I snatched before last night was 105#.
Thursday, December 15, 2011
More...More...More
Monday, December 12, 2011: Rest Day
Tuesday, December 13, 2011:
We ran some sprint relays at the beginning of class, which was a lot of fun. They really stuck with me throughout class. Once we started the WOD, my heart rate just flew up. Then we practiced some rope climbs. I almost went to the top while wearing a weight vest. Well, I made it to the "Fiesta" ceiling anyway. Next time I will hit the top.
15-12-9 for time of: (slow)
OHS (75)
Burpee Pull-Ups
I did not hydrate, and I was getting pretty lightheaded during the WOD. My last set of OHS felt awesome, which I was pretty happy about, but my performance in the WOD was not great.
Tuesday, December 13, 2011:
We ran some sprint relays at the beginning of class, which was a lot of fun. They really stuck with me throughout class. Once we started the WOD, my heart rate just flew up. Then we practiced some rope climbs. I almost went to the top while wearing a weight vest. Well, I made it to the "Fiesta" ceiling anyway. Next time I will hit the top.
15-12-9 for time of: (slow)
OHS (75)
Burpee Pull-Ups
I did not hydrate, and I was getting pretty lightheaded during the WOD. My last set of OHS felt awesome, which I was pretty happy about, but my performance in the WOD was not great.
Sunday, December 11, 2011
Chelsea
Chelsea
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats
I finished. 150 pull-ups and my shoulder didn't pop once. I'm pretty pumped about that. My rear delts and lats are pretty sore though, but it feels good. J told me that the next time I do Chelsea I have to add one rep to each exercise. Oh, and I beat my old Cindy score of 18(11). I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.
My best sweat angel to date.
EMOM complete (30 Min Cap):
5 Pullups
10 Pushups
15 Airsquats
I finished. 150 pull-ups and my shoulder didn't pop once. I'm pretty pumped about that. My rear delts and lats are pretty sore though, but it feels good. J told me that the next time I do Chelsea I have to add one rep to each exercise. Oh, and I beat my old Cindy score of 18(11). I will be pretty excited the next time Cindy comes up because I will know how to manage my work, and I will definitely be able to complete over 20 rounds.
My best sweat angel to date.
Friday, December 9, 2011
Future Don
Hey Don, remember that time when you couldn't OHS 135#, and that bothered you?
If you are now able to OHS 135#, then congratulations.
If can't, why not?
If you are now able to OHS 135#, then congratulations.
If can't, why not?
Idi EMOM
#Front Squats 145#
3 Reps EMOM for 20 Mins
I'm posting this the morning after, and I feel really good. My legs are in great shape. I think I could've gone heavier last night. Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight. My previous 1RM was 185#, and I was at a little over 78% of that last night.
10 Min AMRAP: 7(15)
10 Power Clean (95#)
10 Ab Mat Situps
I wasn't hungry for it last night, and I don't know why. I could've done more.
3 Reps EMOM for 20 Mins
I'm posting this the morning after, and I feel really good. My legs are in great shape. I think I could've gone heavier last night. Of course I didn't realize this until after the workout, but I wasn't in any real danger of failing at that weight. My previous 1RM was 185#, and I was at a little over 78% of that last night.
10 Min AMRAP: 7(15)
10 Power Clean (95#)
10 Ab Mat Situps
I wasn't hungry for it last night, and I don't know why. I could've done more.
Thursday, December 8, 2011
I workout.
Saturday December 3, 2011
5 RM for OHS = 95# I have improved a ton on this exercise, but I have a long way to go.
This was sub 10 minutes...either just under 9 or just under 10. I can't remember, which is a good reason to write these things down sooner! The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).
Sunday, December 4:
I learned that I need to practice muscle-ups more consistently. Sometimes I'm successful at them, and other times I am not. EMOM: 2 rep backsquat at 175# for 12 minutes.
EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.
Monday December 5: Rest Day
Tuesday, December 6:
Press 3-3-3-3-3 115#
For Time: 4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees
Wednesday, December 7
4 sets Max Push Ups 50-21-19-21
3RM Pullup 26#
Death By thruster (105/75): 9(5)
5 RM for OHS = 95# I have improved a ton on this exercise, but I have a long way to go.
This was sub 10 minutes...either just under 9 or just under 10. I can't remember, which is a good reason to write these things down sooner! The option to rest in the pike position is trick. It only slows you down.
150 Push Ups
*(Every time you stop and rest with your chest on the ground this constitutes a penalty. Once the penalty is completed continue with the push ups.)
**Penalty = Run 1 gasser
*** You can rest in a pike position (the top of a push up).
Sunday, December 4:
I learned that I need to practice muscle-ups more consistently. Sometimes I'm successful at them, and other times I am not. EMOM: 2 rep backsquat at 175# for 12 minutes.
EMOM: 10 T2B After 7 minutes, I began to feel it in my right shoulder, and I switched to 15 K2E for the last 3 minutes.
Monday December 5: Rest Day
Tuesday, December 6:
Press 3-3-3-3-3 115#
For Time: 4:54
10 Burpees
20 Squat Clean & Jerks (115/85)
10 Burpees
Wednesday, December 7
4 sets Max Push Ups 50-21-19-21
3RM Pullup 26#
Death By thruster (105/75): 9(5)
Wednesday, November 9, 2011
Ketchup
November 3, 2011
Superset
Weighted GHD Sit-Ups
1min Plank Hold (Front, L, R, Front)
5 Rounds for time of:
Overhead (barbell) Walking Lunges (50ft)
21 Burpees
400ish meter run to start and finish the workout
I completed this in 15 minutes and change. My right shoulder continued to trouble me a bit, which reminded me that I need to make shoulder stability work a priority.
November 4, 2011 - Recovery Day
November 5, 2011
BackSquat: 205# That was my previous 1RM. It went up a lot easier than it did before, but I couldn't PR. I was getting a decent bounce at the bottom with higher weight, but I just couldn't finish the lift. I need to hit the backsquat on Sundays.
Strict Press: 120# This was 5# more than the last time, but 5# less than my PR.
Deadlift: 295# PR by 50#. Some of my improvement was due to technique. My grip limited me before, and the switch grip helped a lot.
My total was 620#, which is a 55# improvement.
November 6, 2011
I did my first muscle-up! I was so excited to finally get that. You couldn't wipe the smile off of my face. I also learned to kip-up from the ground, which just makes me cool.
November 7, 2011
We worked on the Push Press for 3x3. I was at 135#.
Then we:
10-9-8-7-6-5-4-3-2-1:
Toes-to-Bar, Push Press (95/65)
It took me 6:56. My grip slipped a couple of times on the T2B. I don't know if it was because I need to work on it, or if I just wasn't concentrating. I held my breath too much on the longer sets of Push Presses, which winded me and cost me some time. Next time I need to concentrate on breathing and gripping.
November 8, 2011
I graduated to the rings for my L-sits, which is cool.
EMOM 10 Min
#Front Squat 145# I'm too conservative with my weights. I just need to go heavier.
"Jeremy"
21 - 15 - 9
OHS 75#
Burpees
This was a disaster. My OHS is terrible. I don't trust my right shoulder at all. It's almost irrational, but I'm afraid it is just going to collapse/break on me. In reality, it is just very weak/unstable. Jeremy took me just under 13 minutes or something. I was pretty frustrated and didn't really pay attention. I have to get better at this. There were a couple groups of three reps that felt really good...like everything was in the correct place during the movement, which gives me hope. Also, my shoulder popped before when I tried to kip, and that got better with time and work. I have to believe the same thing will happen with my OHS.
Superset
Weighted GHD Sit-Ups
1min Plank Hold (Front, L, R, Front)
5 Rounds for time of:
Overhead (barbell) Walking Lunges (50ft)
21 Burpees
400ish meter run to start and finish the workout
I completed this in 15 minutes and change. My right shoulder continued to trouble me a bit, which reminded me that I need to make shoulder stability work a priority.
November 4, 2011 - Recovery Day
November 5, 2011
BackSquat: 205# That was my previous 1RM. It went up a lot easier than it did before, but I couldn't PR. I was getting a decent bounce at the bottom with higher weight, but I just couldn't finish the lift. I need to hit the backsquat on Sundays.
Strict Press: 120# This was 5# more than the last time, but 5# less than my PR.
Deadlift: 295# PR by 50#. Some of my improvement was due to technique. My grip limited me before, and the switch grip helped a lot.
My total was 620#, which is a 55# improvement.
November 6, 2011
I did my first muscle-up! I was so excited to finally get that. You couldn't wipe the smile off of my face. I also learned to kip-up from the ground, which just makes me cool.
November 7, 2011
We worked on the Push Press for 3x3. I was at 135#.
Then we:
10-9-8-7-6-5-4-3-2-1:
Toes-to-Bar, Push Press (95/65)
It took me 6:56. My grip slipped a couple of times on the T2B. I don't know if it was because I need to work on it, or if I just wasn't concentrating. I held my breath too much on the longer sets of Push Presses, which winded me and cost me some time. Next time I need to concentrate on breathing and gripping.
November 8, 2011
I graduated to the rings for my L-sits, which is cool.
EMOM 10 Min
#Front Squat 145# I'm too conservative with my weights. I just need to go heavier.
"Jeremy"
21 - 15 - 9
OHS 75#
Burpees
This was a disaster. My OHS is terrible. I don't trust my right shoulder at all. It's almost irrational, but I'm afraid it is just going to collapse/break on me. In reality, it is just very weak/unstable. Jeremy took me just under 13 minutes or something. I was pretty frustrated and didn't really pay attention. I have to get better at this. There were a couple groups of three reps that felt really good...like everything was in the correct place during the movement, which gives me hope. Also, my shoulder popped before when I tried to kip, and that got better with time and work. I have to believe the same thing will happen with my OHS.
Saturday, November 5, 2011
GOAT List
There are so many things I need to work on that I need a list. These are in no particular order.
Practice Muscle-up
Strict Press
Back Squat
Shoulder Stability (Max OHS holds at bottom increasing time and weight) (kipping)
Increase ability to do pull-ups unbroken (learn butterfly)
L-sits
HSPU's
double unders
Max handstand holds
There's more, but that is enough for now.
Practice Muscle-up
Strict Press
Back Squat
Shoulder Stability (Max OHS holds at bottom increasing time and weight) (kipping)
Increase ability to do pull-ups unbroken (learn butterfly)
L-sits
HSPU's
double unders
Max handstand holds
There's more, but that is enough for now.
Thursday, November 3, 2011
Werk
Tuesday, November 2:
Clean and Jerk 1RM: 165#
165# Deadlift 21 reps
800m run
165# Deadlift 15 reps
800m run
165# Deadlift 9 reps
800m run
11:58 (I lost some time by screwing up the new course and waiting for cars)
Wednesday, November 3rd
Front Squat 5x5: I got 155# 5 times, 165# 4 times (that was my previous 1RM), and I did 175# once (PR). I think I could've managed another rep at 175# (and so did J), but I had already decided before the rep that I was only going to do one. I limited myself, and I'm glad that J called me out.
For time:
30 push-ups
10 Pull-ups
20 push-ups
20 Pull-ups
10 push-ups
30 Pull-ups
I completed this in 4:58. My shoulder starting popping again during my long set of pull-ups, and that cost me some time because I reverted back to a more strict pull-up form. I've become lax with my shoulder stability work, and I need to get back to emphasizing it.
Clean and Jerk 1RM: 165#
165# Deadlift 21 reps
800m run
165# Deadlift 15 reps
800m run
165# Deadlift 9 reps
800m run
11:58 (I lost some time by screwing up the new course and waiting for cars)
Wednesday, November 3rd
Front Squat 5x5: I got 155# 5 times, 165# 4 times (that was my previous 1RM), and I did 175# once (PR). I think I could've managed another rep at 175# (and so did J), but I had already decided before the rep that I was only going to do one. I limited myself, and I'm glad that J called me out.
For time:
30 push-ups
10 Pull-ups
20 push-ups
20 Pull-ups
10 push-ups
30 Pull-ups
I completed this in 4:58. My shoulder starting popping again during my long set of pull-ups, and that cost me some time because I reverted back to a more strict pull-up form. I've become lax with my shoulder stability work, and I need to get back to emphasizing it.
Friday, October 28, 2011
Wednesday 10/26/11
We practiced the split jerk. I got up to 175#
Then we did Death by 5 meter lateral shuffles. That is do 1 rep the first minute, and add 1 rep each minute up to a maximum of 15 rounds. I was able to complete all 15 rounds.
Immediately after that we began Death by Broad Jumps. I did 7 foot jumps, and I completed 13 full round and 10 reps of the 14th.
Also, I have decided to try to put on some weight. I'm writing this post on Friday, and for the last two days I have been eating a ton of almonds, peanut butter, cottage cheese, protein shakes, eggs, and yogurt, and a little hemp oil in addition to my normal lunch and dinner meals. I created a google spreadsheet to help me keep track of things. It is a surprising amount of work. I'm a little nervous and very excited. I haven't done anything like this before, and I don't know how my body will react. I want to get my numbers up though, and I will dedicate myself to putting on a little mass.
Then we did Death by 5 meter lateral shuffles. That is do 1 rep the first minute, and add 1 rep each minute up to a maximum of 15 rounds. I was able to complete all 15 rounds.
Immediately after that we began Death by Broad Jumps. I did 7 foot jumps, and I completed 13 full round and 10 reps of the 14th.
Also, I have decided to try to put on some weight. I'm writing this post on Friday, and for the last two days I have been eating a ton of almonds, peanut butter, cottage cheese, protein shakes, eggs, and yogurt, and a little hemp oil in addition to my normal lunch and dinner meals. I created a google spreadsheet to help me keep track of things. It is a surprising amount of work. I'm a little nervous and very excited. I haven't done anything like this before, and I don't know how my body will react. I want to get my numbers up though, and I will dedicate myself to putting on a little mass.
Wednesday, October 26, 2011
Have to post.
Okay. I just need to log my workouts.
Monday night:
5x5 floor press at 145#
21-18-15-12-9-6-3:
Hang Power Clean
Front Squat
10 Hand-Release Push-Ups at the beginning of each round.
I used 75#, and it took me 15:10.
Tuesday night:
Max Double-Under sets: I made it to 33 reps
Snatch practice: 65#, 85#, 95#
"Cindy":
20 Minute AmRap:
5 Pull-Ups
10 Push-Ups
15 Air Squats
I completed 18 rounds and 11 reps. I could've hit 20 or more. Next time.
Monday night:
5x5 floor press at 145#
21-18-15-12-9-6-3:
Hang Power Clean
Front Squat
10 Hand-Release Push-Ups at the beginning of each round.
I used 75#, and it took me 15:10.
Tuesday night:
Max Double-Under sets: I made it to 33 reps
Snatch practice: 65#, 85#, 95#
"Cindy":
20 Minute AmRap:
5 Pull-Ups
10 Push-Ups
15 Air Squats
I completed 18 rounds and 11 reps. I could've hit 20 or more. Next time.
Friday, October 21, 2011
Time for a Quickie
I have 3 workouts to log and not a lot of time...Here we go.
I completed the half-marathon (13.1 miles) on Saturday, and I did it with a 30lb. backpack. It took me 2 hours and 50 minutes. I think I could've done it faster, but I think I would've risked injuring myself. As it was, I didn't feel too bad. Jeff told me that expert infantry have to march 12 miles in less than 3 hours with a 35lbs. pack. I definitely beat that pace, and I think I could've done well with the extra 5lbs. And then I had an ice hockey game that night. I was tired, but it was still a ton of fun (except that we lost in overtime). We came back from a 3-0 deficit with 8 minutes left. So it still felt pretty good.
Monday was a recovery day.
Tuesday we worked on TGU's, front squats, sumo-deadlift-highpulls and push presses. We started with 3 sets of 1 minute max rep TGU's. I had a 70lb. sandbag, and I did 10 the first minute on the left side, which is my strong side. The second minute was with my right side, and I only did 6 reps. We could choose either side for our last minute, and my right side obviously needs work so I managed 6 more reps on that side.
Then we did front squats going for a 3 sets of 3 heavy reps. My previous one rep max was 165#, and I failed on 175#. For my 3x3's I worked at 155#. I felt good, and I thought that I would've been able to get 175# up. I tried 165# on a fourth set of three, and I failed after the first rep. I was a little frustrated by this, but overall I'm happy that I should be able to set a PR on this exercise the next time it comes up in a workout.
Wednesday the power was out at my house, and it became a recovery day.
Last night (Thursday), was a heavy back squat day. We did 2 heavy reps every minute on the minute for 20 minutes. I only worked at 155#. I definitely could've stepped that up 10 or 20#, but it still was definitely a good workout. After that we did tabata kettle bell swings. That is 20 seconds of max rep work followed by 10 seconds of rest for 8 rounds. There was a twist last night though. After the fourth round, we had to do 20 one legged burpees on the same leg. Then after the last 4 rounds, we had to do 20 on the other leg. It was an interesting twist, and it was pretty tough. All in all it was a good lower body workout, and I'm feeling it today.
Tomorrow is my first CrossFit competition. I'm on a team of 4, and I'm really excited about. I can't wait to post about it.
(I didn't really proof this or link any videos because of time constraints, but I had to post something. I will come back through and clean things up next week)
I completed the half-marathon (13.1 miles) on Saturday, and I did it with a 30lb. backpack. It took me 2 hours and 50 minutes. I think I could've done it faster, but I think I would've risked injuring myself. As it was, I didn't feel too bad. Jeff told me that expert infantry have to march 12 miles in less than 3 hours with a 35lbs. pack. I definitely beat that pace, and I think I could've done well with the extra 5lbs. And then I had an ice hockey game that night. I was tired, but it was still a ton of fun (except that we lost in overtime). We came back from a 3-0 deficit with 8 minutes left. So it still felt pretty good.
Monday was a recovery day.
Tuesday we worked on TGU's, front squats, sumo-deadlift-highpulls and push presses. We started with 3 sets of 1 minute max rep TGU's. I had a 70lb. sandbag, and I did 10 the first minute on the left side, which is my strong side. The second minute was with my right side, and I only did 6 reps. We could choose either side for our last minute, and my right side obviously needs work so I managed 6 more reps on that side.
Then we did front squats going for a 3 sets of 3 heavy reps. My previous one rep max was 165#, and I failed on 175#. For my 3x3's I worked at 155#. I felt good, and I thought that I would've been able to get 175# up. I tried 165# on a fourth set of three, and I failed after the first rep. I was a little frustrated by this, but overall I'm happy that I should be able to set a PR on this exercise the next time it comes up in a workout.
Wednesday the power was out at my house, and it became a recovery day.
Last night (Thursday), was a heavy back squat day. We did 2 heavy reps every minute on the minute for 20 minutes. I only worked at 155#. I definitely could've stepped that up 10 or 20#, but it still was definitely a good workout. After that we did tabata kettle bell swings. That is 20 seconds of max rep work followed by 10 seconds of rest for 8 rounds. There was a twist last night though. After the fourth round, we had to do 20 one legged burpees on the same leg. Then after the last 4 rounds, we had to do 20 on the other leg. It was an interesting twist, and it was pretty tough. All in all it was a good lower body workout, and I'm feeling it today.
Tomorrow is my first CrossFit competition. I'm on a team of 4, and I'm really excited about. I can't wait to post about it.
(I didn't really proof this or link any videos because of time constraints, but I had to post something. I will come back through and clean things up next week)
Saturday, October 15, 2011
Mind Games
My mind defeated me on Wednesday night. The WOD was Death by Double Burpees. Every minute on the minute we had to a set of burpees, and the number of reps went up by 2 each minute (1st min =2, 2nd min =4, 3rd min = 6, etc.). I earned the 25# weight vest for this workout (#SOT Babay!), however I only kept through part of round 7 because it was slipping off (50 or so burpees). There were a total of 11 rounds possible. I started the 10th, which was 20 burpees, and from the start I sort of assumed that I wasn't going to finish in time. So I just set a deliberate pace that I thought would keep me moving for the whole minute. With about 10 to 15 seconds left in the round, I thought that if I went full on, I could finish. I turned it on and pushed hard, but I was wrong. I only completed half of the last burpee by the time the minute ended. I was pretty frustrated at that moment. Only one person in our group made it to the last round, and as I watched him I knew that I could've beaten him. If my body can't do something that is one thing, but to have my attitude defeat me bothered me.
Lesson learned (I hope).
On a positive note, my deadlift has improved. We were asked to work up to a heavy 5 for 5 sets and try to increase the load on each set. We were supposed to use weights that would allow us to touch and go on each rep, that is to begin the next rep as soon as the weights hit the ground without the need to reset. I went too heavy and my form suffered. At the bottom of the rep, I was releasing the tension on my arms and hips and wasn't able to move into the next rep seamlessly. However, I was working at 235#, and I completed six reps in one of the sets. When we did our crossfit total not long ago, my 1 rep max on the deadlift was 245#. Doing 6 reps at just 10 pounds lighter is a great improvement. I'm pretty excited about that.
Lesson learned (I hope).
On a positive note, my deadlift has improved. We were asked to work up to a heavy 5 for 5 sets and try to increase the load on each set. We were supposed to use weights that would allow us to touch and go on each rep, that is to begin the next rep as soon as the weights hit the ground without the need to reset. I went too heavy and my form suffered. At the bottom of the rep, I was releasing the tension on my arms and hips and wasn't able to move into the next rep seamlessly. However, I was working at 235#, and I completed six reps in one of the sets. When we did our crossfit total not long ago, my 1 rep max on the deadlift was 245#. Doing 6 reps at just 10 pounds lighter is a great improvement. I'm pretty excited about that.
Wednesday, October 12, 2011
In sickness and in health, for richer and for poorer
I will continue to post for this blog. I'm #committed.
The list of stuff that I need to work on just continues to grow. It's part of what keeps me coming back. Yesterday, we continued to progress to handstand walks. Nothing much to report there except that I need to practice moving my hips to change my center of gravity. It didn't feel natural and is going to take some getting used to.
Then we moved on to the L-sits (I used that video because I'm going to build those pvc parallettes (#vocabulary)) That is incredibly difficult and has proven to me that core is weak. Okay, added to the GOAT list.
I finished the WOD in 13:07. It was 100 walking lunges, 800m run, 100 air squats, 800m run. I didn't time the individual portions of this, and I wish that I would have. I did the lunges at a deliberate pace, and I definitely could've done those and the 800m runs faster than I did. I couldn't have done the air squats much faster.
It was a beautiful night to WOD outside.
Then Jay tempted me with a second WOD of 5 rounds of weighted lunges, chest to bar pull-ups, and handstand pushups. I wanted to do it, and I was happy that I was up for it. The lunges would've been tough. I don't know how I would've held up, but I was down for the push-ups and pull-ups. I take that as a positive sign of my fitness progression. I'm recovering and am ready for more.
The list of stuff that I need to work on just continues to grow. It's part of what keeps me coming back. Yesterday, we continued to progress to handstand walks. Nothing much to report there except that I need to practice moving my hips to change my center of gravity. It didn't feel natural and is going to take some getting used to.
Then we moved on to the L-sits (I used that video because I'm going to build those pvc parallettes (#vocabulary)) That is incredibly difficult and has proven to me that core is weak. Okay, added to the GOAT list.
I finished the WOD in 13:07. It was 100 walking lunges, 800m run, 100 air squats, 800m run. I didn't time the individual portions of this, and I wish that I would have. I did the lunges at a deliberate pace, and I definitely could've done those and the 800m runs faster than I did. I couldn't have done the air squats much faster.
It was a beautiful night to WOD outside.
Then Jay tempted me with a second WOD of 5 rounds of weighted lunges, chest to bar pull-ups, and handstand pushups. I wanted to do it, and I was happy that I was up for it. The lunges would've been tough. I don't know how I would've held up, but I was down for the push-ups and pull-ups. I take that as a positive sign of my fitness progression. I'm recovering and am ready for more.
Monday, October 10, 2011
Just need to post!
I went to visit the in-laws this weekend, and I didn't really workout at all. However, all of us (wife, mother-in-law, father-in-law, and I) ran in a 5k on Saturday morning. It was absolutely beautiful, and I set a PR. I ran it in 20:54.9, which is 6:45 miles. My previous PR was around 22:00. It was a very small race, and my pace was enough to earn me second overall in the 5K. The kid who won ran sub 6 minute miles. He was just plain faster than me. After congratulating him, I told him I would see him next year (in a very friendly way of course).
Wednesday, September 14, 2011
Kiplinger Report
Yes, the title is a pun. And, no, I won't apologize for it because it is awesome.
Monday was just a great day, and I want to savor it.
I have been having trouble with my kip since I started at Friendship. As I have written before, my right shoulder is a little unstable, and it will pop out a bit/be a pain. I had a breakthrough on Monday. I crushed the kip. My shoulder didn't pop. It didn't hurt at all. I felt the best I have ever felt practicing that skill. Jay told me that I was coming close to breaking the plane of the bar without even pulling. I'm particularly excited about that because there was a part of me that worried I wouldn't be able to correct those past injuries. I wondered if my shoulder was going to hold me back. It sounds like such a little thing, but to have shaken off that artificial limitation has made me feel great. I feel in control.
We also did some overhead squatting, and that has improved as well. I'm excited to get stronger. I can't wait to be working at 95# overhead squats.
#Pumped
Monday was just a great day, and I want to savor it.
I have been having trouble with my kip since I started at Friendship. As I have written before, my right shoulder is a little unstable, and it will pop out a bit/be a pain. I had a breakthrough on Monday. I crushed the kip. My shoulder didn't pop. It didn't hurt at all. I felt the best I have ever felt practicing that skill. Jay told me that I was coming close to breaking the plane of the bar without even pulling. I'm particularly excited about that because there was a part of me that worried I wouldn't be able to correct those past injuries. I wondered if my shoulder was going to hold me back. It sounds like such a little thing, but to have shaken off that artificial limitation has made me feel great. I feel in control.
We also did some overhead squatting, and that has improved as well. I'm excited to get stronger. I can't wait to be working at 95# overhead squats.
#Pumped
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