Monday, August 31, 2009

9/1

Sleep: 7.5 hrs

Morning @ UF:
Warmup:
Run 800m
2 Rounds of:
10 Shoulder Pass Through
10 Good Mornings, 45#
10 Pullups
10 Pushups
10 Situps
10 Squats

1x Burgener Warmup, PVC
5x45# Shoulder Press

CFSB:
1RM Shoulder Press
Loads: 145/150/155F/155F/155F
*Met last PR.

WOD:
"Helen"
3 Rounds of:
400m Run
21 KB Swings, 1.5 pood
12 Pullups
Time: 8:29 (PR)
*Goal: 8:15. Last PR: 9:01. Fuckin stoked about this. I know with some more intesity on the run, I can break 8 min. All swings and pullups unbroken.

Saturday, August 29, 2009

8/31

8/30 was a Rest Day ... throwin bags at the airport

Sleep: about 8 hours

Morning @ UF:
Warmup:
Jump Rope Work
2 Rounds:
10 walk out on hands
10 Pushups
10 Pullups
10x45# Back Squat

WOD:
1RM Back Squat
Loads: 225/235/240/245F/245 (PR)/250F
*Apparently, I've been doing Back Squats too wide but was super stoked about the PR. On my last CF Total, I could only manage 215 pounds. Video of all attempts soon to come. Will need some critique on the difference in stances. Also weighed in this morning at 165.4 pounds.

L-Sit (in seconds): 35 (PR)/14/23

Practice:
Free Handstands
Forward Tumbles
Backward Tumbles

Thursday, August 27, 2009

8/29

Morning @ UF:
Warmup:
10 Wall Balls
10 Box Jumps
10 Clapping Pushups
10 KB Swings
5 K2E
Walking on hands
10 pullups
1x135 Front Squat

CFSB:
Front Squat 5-5-5
Loads: 195/205 (PR)/X
*So happy about the PR!

Back Squat 1x10
Load: 185
*I think I did 11, which means I should have gone heavier.

WOD:
7 Rounds of:
7 Burpees
7 Knees-to-Elbows
14 Double Unders
Time: 7:12
*Pretty solid performance but had a shoestring mishap midway through. 3 rounds of double unders unbroken, which is fine by me!

Practice:
10 Parallete pushups w/ feet on box
3x4 Skin the Cat, feet extended
2x10 CTB Pullups

*Next Week is Test Week and am stoked to find out how much weight I can throw on that hunk of metal.

8/28

Morning @ UF:
Warmup: Variety of Stuff

CFSB:
Deadlift 5-5-5
Loads: 275/285/280

WOD:
AMRAP in 12 min:
10 Power Cleans, 50# Dumbells
10 Bar Dips
Rounds: 8 (+6)
*Not too happy with the performance. Spent way to much time staring at the dip bar and dumbells. Attribute it to sleep and weird diet lately.

Wednesday, August 26, 2009

8/26

I have begun posting videos of most of my work. To the right is a link to my YouTube page.

Sleep: 10.5 hrs

Afternoon @ UF:
Warmup:
Dutch's Warmup. Very fun and different.

WOD:
15 Thrusters, 115#
Run 800m
15 Thrusters, 115#
Time: 6:48
*Tough WOD. Thrusters broken up and the run was at a steady pace. Far from the way a CF run should be. Very happy with the second set of thrusters being knocked out in about 1:15.

Practice:
Max Skin the Cats: 7
Max Handstand Pushups: 15 (PR)
Max Chest-to-Bar Pullups: 26 (PR)

Monday, August 24, 2009

8/25

Morning @ UF:
Warmup:
3 Rounds:
10 Box Jump
10 Double Unders
10 Pushups

CFSB:
Shoulder Press 3x3
Loads: 140/140F (2)/135

Deadlift 1x20
Load: 245
*Felt a little light.

WOD:
Row 2K
Time: 7:18
*Far from my 7:06 PR, but god did that kill the legs.

Pretty much a cheat day at Kings Island with the wife.

Sunday, August 23, 2009

8/24

8/23 was a Rest Day

Afternoon @ UF:
Warmup:
Row 500m
15 Lunges
10 KB Thrusters (25# each)
15 Ring Dips
15 Squats

CFSB:
Squat 3x3
Loads: 210/215/220 (3-Rep PR)
*So stoked about starting at 210.

WOD:
5 Rounds:
5 Power Snatch, 105#
5 Box Jump, 24"
250m Row
Time: 10:17
*Much harder than I presumed. Row was the worst. All snatches done in singles.

Thursday, August 20, 2009

8/22

Morning @ UF:

CFSB: Shoulder Press 5-5-5
Loads: 130/135/140F (3)

WOD:
100 Pullups
Time: 3:37

Practice: Handstands & Headstands, walking on hands.

8/21

Morning @ UF:
Warmup:

CFSB: Deadlift 3-3-3
Loads: 295/305/310F

WOD:
Row 1K
50 Hang Power Cleans, 65#
30 Box Jumps, 24"
Time: 7:19

8/20

Sleep: 8.5 hrs

Wednesday, August 19, 2009

8/19

Sleep: 7 hrs

WOD:
"Nate"
AMRAP in 20 min:
2 Muscle Ups
4 Handstand Pushups
8 KB Swings, 2 pood
Rounds: 14 (+2+3) PR
*Amy coached me through this and made me repeat 1 rep that wasn't locked out. At round 6 I got pretty gassed and squatted down for a few seconds. Each round after that I ended up squatting prior to the next set of muscle ups. Pretty happy with the PR considering the last 2 days of WODs.

Post: Made an attempt at 2 back levers with Amy's help. Very roughed up. Ready for a rest day.

Monday, August 17, 2009

8/18

Sleep: 8 hrs, later 1.5 hr nap.

Evening @ UF:

CFSB:
Shoulder Press 5-5-5
Loads: 125/130/130

WOD:
2 Rounds. Rest as needed in between.
Run 1200m
Times: 6:39/6:34

Practice: Worked on linking 20" box jumps together in 30 sec. increments: 25/27/30. Feels a lot smoother. FGB score should definitely improve.

8/17

Sleep: about 8 hours

Afternoon @ UF:
Warmup:
Row 500m (1:46 pace)
40 Squats
30 Situps
20 Pushups
10 Pullups

CFSB: Squat 3x5
Loads: 205/205/210
*Felt so strong!

WOD:
3 RFT:
5 Squat Cleans, 155#
10 GHD Situps
Time: 2:56
*All movements performed unbroken. WOD originally was 25 GHD Situps, but I read it wrong. Still very happy with the unbroken squat cleans at the heavy loads.

Practice: 30 alternating pistols

Later at the park: Got my first bar muscle-up then knocked out 5 consecutive after some practice. Also did some muscle ups on the metal rings they have for stretching. For stretching!?

Sunday, August 16, 2009

8/16

Sleep: 7 hrs

CrossFit Rest Day

Went on a 2 mile platoon run at drill. Very easy 9/mi. pace.

Saturday, August 15, 2009

8/15

Sleep: 6.5 hrs.

Evening @ UF:
Warmup:
Run 400m
2 Rounds of:
15 Box Jumps, 20" (work on quick up/down)
10 KB Swings, 1.5 pood
10 Push Press, 45#
5 Shoulder Pess, 45#

CFSB:
Shoulder Press 3x3: 135/140/135
*140 went up easier, which is nice.

WOD:
AMRAP in 15 min of:
Run 400m
15 Pullups
Rounds: 6 (+100m)

Practice:
Worked on a yoga pose I thought was pretty cool. Pretty tough too. After some work, I held it for about 15 seconds. See below. Did it with the legs straight up.

8/14

Sleep: 6.25 hrs.

Morning @ UF:
CFSB:
Deadlift 3x3: 285/295/300
*Felt pretty strong and some pretty big numbers for me.

WOD:
30-20-10 of:
Box Jumps, 24"
GHD Situps
Hang Squat Clean, 65#
Time: 8:48
*HSC broken into sets of 10. Box Jumps pretty smooth.

Thursday, August 13, 2009

8/13




CrossFit Rest Day

Currently listening to The Talent Code by Daniel Coyle. Check out his blog here. He writes on how to hone in on one's ability to increase skill and work potential through deep practice, ignition, and master coaching. Definitely worth the read (or listen).

Wednesday, August 12, 2009

8/12

Afternoon @ Dixie Track:
Warmup:
2 Rounds:
10 Squats
10 Pushups
10 Situps
Run 200m

WOD:
Run 800m, 4 Rounds. Rest as needed.
Times: 3:01/3:04/3:18/3:10
*Slow as hell, but legs were really roughed up after the last two days. Still happy with the times.

Post: Spent 15 minutes working on hand/head stands.

Monday, August 10, 2009

8/11

(units are in Zone blocks)
Brkfst:
zucchini, 1C
mushrooms, 1C
clementine, 1C
bacon, 2P
whole eggs, 2P
brazil nuts/pecans, 8F
3g fish oil
1 hot tea
1 glass of water

Post-WOD: 5g of creatine monohydrate, 3 glasses of water

Sleep: 7.25 hrs

Morning @ UF:
Warmup:
45# Barbell Complex
10 KB Snatches (each hand), 1 pood
10 Squats
10x 45# Shoulder Press

CFSB: Shoulder Press 3x3
Loads: 135/136/140 (3x PR)

WOD:
"10 Minute Cindy"
AMRAP in 10 min of:
5 Pullups
10 Pushups
15 Squats
Rounds: 13 (+5+3) (2-Round PR)

Post: 5 Back Lever attempts

8/10


8/9 was a Rest Day

Sleep: 9.75 hrs

Afternoon @ UF:
Warmup:
2 Rounds:
15 lunges
10 Pushups
10 GHD Situps
10 Pullups

CFSB: Squat 3x3
Loads: 205/210/215 (3x PR)

WOD:
5 Rounds, each for time:
25 KB Swings
Row 100m
Times (in seconds): 66/65/66/67/63

Later, I worked on hands-on-the-floor L-Sits and L-Sit-to-handstand. When I pull it off, it's gonna look pretty badass... a cool trick to pull out at a bar. Stricter Zone/Paleo, no beer, no Ben & Jerry's until national FGB day.

Saturday, August 8, 2009

8/8

Sleep: 7 hrs

Morning @ UF:
Warmup:
2 Rounds:
5 L-Pullup
10 Pushup
10 C&J, 75#

CFSB: Press 3x3
Loads: 130/140F(2)/135

WOD:
AMRAP in 12 min:
10 Front Squat, 135#
15 GHD Situps
Rounds: 7 (+8)
*Mentally, this was a very difficult WOD. Looking back on it, it's frustrating to know that the time I spent staring at the bar and feeling sorry for myself could have been used to get the last 2 FS and final 15 GHDs. Walked into the WOD unmotivated and with little sleep.

Post: Max Dead Hang Pullups: 13/11/10

Friday, August 7, 2009

8/7

Morning @ UF:
Warmup:
Row 500m (~1:50 pace)
Burgener Warmup, PVC
15 Pushups
15 Ring Dips
15 PVC OHS
15 GHD Situps
15 Pullups

CFSB: Squat 3x3
Loads: 200/205/210

WOD:
Every 2 minutes row 200m for 8 rounds.
Fastest: 36.8
Slowest: 38.9
*Was programmed to be a run, but the left foot is still an issue.

Thursday, August 6, 2009

Tuesday, August 4, 2009

8/5

Sleep: 7.5 hours

Morning @ UF:
Warmup:
15 Squats
15 Pushups
some deadlift/row coaching
press 5x95

CFSB:
Shoulder Press 3-3-3
Loads: 125/130/135
*Felt strong! Coffee brings PRs.

WOD:
2 Rounds:
30 KB Swings, 1.5 pood
30 Wall Balls
Time: 4:34

Post: explosive pushups, 3x10

Evening @ UF:
Warmup:
15 Squats
15 Ring Dips
Hip/Hamstring Stretches
Few other exercises

WOD:
AMRAP in 20 min of:
10 Deadlifts, 225#
15 HSPU
Rounds: 6 (+10+2)
*Deads were considerably easier than the HSPU. Happy I got through 92 of those bad boys.

Post: Squat Therapy

8/4

Sleep: 7 hours + 1 hour nap

Afternoon @ UF:
Warmup:
300m Row
15 Squats
15 Pushups
15 Situps
15 Pullups (10 & 5)
BS 10x45

CFSB:
Back Squat 3-3-3
Loads: 185/195/205

WOD:
5 Rounds of:
5 Power Clean, 135#
10 Pullups, Chest-to-Bar
Time: 5:12
*Fun smoker of a WOD. So damn glad to be back in the groove.

Post:
L-Hang for 35 sec
Right Leg Pistol work
Forward Tumbles

8/1-8/3

Due to a roughed up left foot, took some rest days.