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.

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

CrossFit Rest Day

Inside Look: The Death of a Clunker

YouBars (Paleo)

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.

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!?

8/16

Sleep: 7 hrs

CrossFit Rest Day

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

Pyramids

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.

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).

Barry Sears is Paleo!

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.

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

OPT's 7 Month Challenge

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.

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

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.

8/6

CrossFit Rest Day

Sleep: 9.5 hrs

Individual Liberty Day

Is Religion a Fit Subject for Scientific Scrutiny?

New book added to the queue: The Talent Code

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.

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Now, THIS is a way to treat your athletes!

A month of Vested WODs... AuVest.