Thursday Training and Paleo Challenge Day 39

Make up WOD due to Paleo Challenge WOD

21-15-9
Back Squats @ Body weight (185lbs)
Ring Dips

Finished with some Back Ext 2x10 with a 5 second hold at the top.
Also played with some different Pull Ups where I lean back on the down very slow trying to get my chest high and back flat to the ground. Rhomboid Chins

Took me around 9:30. Didn't really push myself here just took my time and keep moving.
Going to start to bring up the intensity here in the next couple of weeks to get my lungs ready for the open..

Saturday Training and Paleo Challenge Day 34

A: High Bar Back Squat 1,1,1,1,1
B: Press - Find 5RM; then 3x5 @ 90% of 5RM
+
7 Rounds of:
7 Ball Slams 50lbs
Max Reps Rope Pull Ups
rest :30-:60 b/t sets

Results
A: 225/265/275/285/290/295F - felt pretty good even though I got about 5 hours of sleep last night and was a little hung over from drinking a bottle of wine myself.
B: 5RM - 145lbs; 3x5 @ 130lbs
+
rope pull ups - 6/5/4/3/3/3/3

Meal 1 16-17 Hour Fast
Leftover Steak and Chicken Skewers with Peppers and Onions + Avocado and Salsa Mash

Meal 2 - @ Aqua with Kristen, her parents, brother and his wife.
14oz Grassfed NY Strip with Spinach + 2 Glasses of Wine.

Great People Great food!! Had so much fun. Went to a wine bar after dinner and had a nice glass of wine. Its great finally getting to meet the entire family!

Friday Training and Paleo Challenge Day 26

Day 1 of Crossfit Football Programming
A: Front Squat 5RM
B: Front Squat 3x5 @ 90% of A
C: Shoulder Press 1,1,1,1,1 - Add weight to each successful rep
+
5 Rounds for Time
1 round consists of
1 HSPU
1 Strict Chin up
3 HSPU
3 Stict Chin up
5 HSPU
5 Strict Chin up

Results
A: 200# - 5RM PR
B: 3x5 @ 180#
C: 135/145/150/155/160/165f x 2 - This would have been a PR, had the weight about my head and was close to lockout but my tricep got tight and felt like it cramped on me. I will get this no problem next time, maybe even 170#

Time: 8:03 - First two sets of HSPU were to the floor, last three sets were to the Abmat... All chins were unbroken.

Woke up today at my lightest weight - 188.5#

Paleo Food Log
Meal 1 - 17 Hour Fast - PWO 1:00pm
10-12oz of Chicken Breast, Avocado and a huge salad with EVOO and ECV

Meal 2 6:45ish - Skirt Steak (1b) Cauliflower mash with ghee and a Dump Salad with Evoo and ACV

Tuesday Training and Paleo Challenge Day 16

A: Front Squat 3,2,2,1 rest 2:30 b/t sets
B: Build to a Heavy Squat Clean - PR if I feel it
+
Take 65% of B and complete:
3 Squat Cleans
3 HSPU
rest 1:30 x 5

A: 215/225/225/235/240F
B: 215 PR - easy pull under the bar.. tough getting out of the bottom

VIDEO - http://youtu.be/UDWOOOzvo1A

C: 140# Complete

Meal 1 - 17 Hour Fast - Chicken and Mixed Greens with Olive Oil and ACV

Meal 2 - PWO - Ribeye with an Avocado

Meal 3 - Leg of Lamb with sauteed kale and onions with a side salad8

Saturday Training and Paleo Challenge Food Log Day 13

A: Back Squat x 2, rest 2:30 x 3 - Up load as necessary. All sets tough
B1: Power Clean Tough x 3 no rest
B2: Touch and Go Deadlift x 10, rest 3 minutes and add weight on all completed rounds
C: Side Bridge :45 on/ :15 off/side x 3

A: 225/245/255/265
B Complex - 185/195/205/215
C: Complete

Paleo Food Log
18 hour fast
Meal 1 - 10oz GF Ribeye with a Salad

Meal 2 - 9oz Chicken with and Avocado

Meal 3 - Blackened Tuna with side of veggies and a Bottle of Wine - Birthday Dinner

Saturday Training and Paleo Challenge Food Log Day 6

AM
"FRAN"
21-15-9 reps of:
95# Thruster
Pull Ups

Time: 6:16 PR, but I felt like I left a lot on the table here.. I didn't have the lungs this morning.. I don't know if yesterday's gasser had any effect on my performance this morning, or If I just wasn't ready to hit a workout like this. I've known for a while that Thrusters are my weakest movement, especially high volume.. I felt like I had the legs, but like I said, no lungs.. No big deal, just a test to see where I'm at.. I'm actually excited to hit this workout again in a month or so and see if I've made some progress.

PM
Meet up with some friends and one of their houses. They have an amazing garage gym in the backyard. So I just joined in with their workout.
4 sets of 6 reps each of:
115# barbell
Hang Power snatch, front squats, push press, hang power clean

Then 3 sets of 12 reps @ 50# DB
Kbs, singe arm row, shoulder press, reverse lunge

This workout just killed me. A lot of volume today, but it felt good to have a tester weekend.


Meal 1: Post Wod - 9:00am - 10oz Grilled Grassfed Ribeye with an Avocado

Meal 2: 11:00am - 5oz Baked Organic Chicken Breast with Mixed Spring Greens - Olive Oil and Apple Cider Vinegar

Meal 3: Post Wod - 4oz Baked Organic Chicken Breast

Meal 4: Sister's Birthday Dinner at Season's 52 - 6:00pm - lamb chops, asparagus And broccoli + shrimp cocktail.

Thursday Training

A: Back Squat @ 30X1; 3-5; rest 3 min x 4
B: BB Forward Lunge to 6" Step @ 24X2; 10 Total Altn'g; rest :90 x 4
C: GH Raises vs. Light Band; 10-12; rest 1 min x 4

A: Barefoot Squats - 225/225/235/240 x 3
B: 135/95/95
C: Vs Red Band all x 12

Tuesday's Training

Went on a nice little "Off the Rails" Cheat weekend and after a few days to recover, I feel like I'm back to 100% Energy level. Planning on competing in the next OPT Event this Saturday so I will train the next three days, rest on Friday and compete on Saturday. The biggest challenge I will face, well two really, 1) Metcon and 2) Fuel. I haven't done much in the way of hard, energy system training. I'm very afraid that any sort of metcon is just going to ruin me. As far as fuel goes, I just haven't done four workouts in one day in long time and have no clue what I can eat or not eat in between workouts to fully recover and be ready to hit the next workout without feeling full. I will most likely stick to liquid proteins and then at the end throw in some starchy carbs. Wish I had a little more time to play with this but whatever, should be an awesome weekend.. I'm just happy I can actually compete this time around. I love these large group events at the box, the community is second to none and the energy is amazing.

Today's Workout
A: High Bar Back Squat @ 30X1; 4-6 reps, rest 3 min. x 3
B: BB Split Squat @ 33X2; 4 rep/leg; rest 1 min b/t legs x 5
C: 10 mins. of Hip, Calve, H-string and Ankle MOB
+
6 Sets Hard and Fast , Rest 4 mins b/t sets of
7 Burpees
40m Prowler Run (200#)

Results
A: 225/235/240 all x 4 - very happy with this, been doing low bar for a long time and this is the first time I've worked high bar... I was expecting a big drop off but I felt very strong here.
VIDEO @ 235 x 4 - http://youtu.be/0EOIy6i1jds

B: all @ 95# - these were hard, that time in the bottom was nasty, tried not to unload on that down knee
C: Complete
+
timed sets
:27/:26/:25/:25/:26/:24

Thursday's Training

AM Training
A: Front Squat @ 31X2, 3-5, rest 3 min x 4. Go up from last week (185 x 4/175 x4/4/4)
B: Rev. BB Lunge w/ Bar in Front Rack @ 30X1, 10 Total Altng, rest 2 min b/t sets x 3

PM Swim Training
10 min in Z1, Bilateral Breathing
rest 5 min in water
25m Underwaters x 10, rest 1-2 min b/t
rest as needed
10 min in Z1, Bilateral Breathing

Results
AM
A: 195/200/205/210 x 3
B: 135/145/155

PM
Complete this evening, will comment if needed

Tuesday Training

Last night I went back to the gym to work on some O-Lift Technique.. Ended up finding that missing piece. (Feet turned out slightly, push knees back on the first pull.. From there just be explosive) It was amazing how good these lifts felt when I didn't have to jump a foot forward just to try to catch the bar. I see some big weight in my future!
Worked up to a 225# Power Clean and a 175# Power Snatch

Video of a 155# Power Snatch (this was pretty light, warm up.. no video of the 175) - http://youtu.be/HahtbcnPWjs

Video of a 225# Power Clean (ugly catch but I'll take it) - http://youtu.be/MyecOAG8GRA

AM
A: Back Squat @ 30X2, 4-6, rest 3 mins x 4
B: BB Forward Lunge to 4" Step @ 24X2, 12 Total Altng steps, rest :90 x 4
+
PM
4 sets @ 97%
5 Burpees
40m Prowler Push @ 200#
rest 3 min b/t sets

Was running way behind on time so I decided to split today's workout into an AM and PM workout..
AM Results
A: 225/235/245/255 all x 4 reps
B: All sets @ 95#

PM Results
Complete with 205# sled.. Fast and Explosive on each set. feeling strong all of the sudden. Funny what a little confidence will do for ya!

Tuesday Training

Double Day
AM:
A) Front Squat @ 32X2; 4-6 reps, rest 3 mins x 4
B) Walking Lunges w/ KB in Front Rack; 16 steps, rest :90 x 4
C) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3

PM:
Run 400m @ 70%
-rest 3 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 90%
-rest 5 mins.
Run 400m @ 80%
-rest 4 mins.
Run 400m @ 70%
-rest 3 mins.

AM Results
A: 185 x 4/175 x 4/x4/x4 - that 2 second pause in the bottom is nasty. Focused on staying very tight in the bottom. This movement felt very hypoxic to me.. I held my breath for the entire movement - 3 seconds down, 2 second hold and then 3 seconds up.. for me that's alot of time without oxygen under heavy load with only a few seconds to catch my breath and start the next rep. I can see where that underwater work would transfer over to my land work.

B: Three sets with 2 1.5pood KB(53 pounds) and then one set at 20kg or 44 pounds -
16 steps for each set - Unbroken/Unbroken/12-4/Unbroken
These were very nasty! Breathing heavy after each set.

PM Results
Thought I did a good job on pacing out the 70, 80 and 90% efforts. Not a very efficient runner so these types of workout are tough... I was able to achieve pretty good pose form for about 200m on each run but as I fatigued I lost form and I was trying to stay on pace. I look forward to improving this as this area is probably the biggest of my many weaknesses!
70% - 1:35
80% - 1:30
90% - 1:25
80% - 1:28
70% - 1:33
Calves are pretty sore but feel pretty good other than that. Looking forward to resting tomorrow!

Wednesday Training

Double Day
AM
A) Front Squat @ 32X2, 3-5 reps, rest 3 mins x 4
B) BB Split Squat @ 32X2, 4 reps/leg, rest 1 min b/t legs x 4
+
100 Wall Ball Shots - All Out Effort 20# ball

PM
Swim/Recovery Day
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.
- Rest 5 Minutes in Water
- Underwater Max Meter Attempts x 8, rest 1-2 mins b/t.
- 10 Minutes Freestyle in Z1; Bilateral Breathing - Nice and Easy.

AM Results
A) 185 x 3/195 x 3/185 x 3/185 x 2F/175 x 3
B) 95/85/85/85 x 4/leg
+
100 Wall Ball Shots - 4:42

PM Results
Bilateral Breathing was pretty easy.. Much better on my right side.. May need to look into ear plugs to keep the water out, other than that this was easy.
Underwater attempts - I found a pretty efficient way attack these max attempts but I'm sure there is something more efficient out there. I was consistently swimming 23-25 meters on each attempt.
This last ten minutes of freestyle swimming really fatigued my shoulders.

Tuesday Training

A) High Bar Back Squat with Chains @ 30X2; 5-7 reps, rest 3 mins x 3
B) BB Split Squat @ 32X2, 5 Reps, rest 1 min b/t legs x 5
C) Prowler Push (200#) 40 Meters, rest 2 mins x 6 - Hard and Fast

Results
A) 175x5/185x5/175x5 + Chains for all - Focused on keeping chest up and high bar position
B) 95# BB for all x 5
C) Complete

Felt pretty good with the high bar position. Didn't go crazy with the weight, instead I focused on the tempo and keeping my posture tight throughout the movement.