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..

Wednesday Training and Paleo Challenge Day 38

Today marks the last day of Crossfit Redline's Paleo Challenge. Went in this morning and did all my measurements with Coach and the results were amazing!!
Starting weight - 205lbs
Today's weight - 187lbs

Pre - Waist Measurement - 36"
Post - Waist Measurement - 32.25"

Pre Umb Skin Fold - 27 or 28
Post Umb Skin Fold - 20

Pre Illiac Skin Fold - 26
Post Illiac Skin Fold - 11

Pre Wod Tester - 3:36
Post Wod Tester - 3:32

Like I said I couldn't be happier with my results, there was nothing more I could do! This is the first time coming off a paleo type challenge were I didn't end up being completely neurotic about my food.. During this time I still partied, drank wine, went out to eat with friends and family... I had a great time. I was just smart about my food choices and didn't over indulge. So I'm going to keep on this track for as long as I can and see where I end up! My ultimate goals are closer today then yesterday!


Today's Workout
A: Hang Power Clean - 3RM  - 205 kept it lighter than a true 3RM
+
On the Minute for 10 Minutes
Complete 2 Power Cleans @75-80% of 3RM and 5 Chin Ups

- All Chins and Cleans unbroken @ 155lbs

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!

Tuesday Training and Paleo Challenge Day 30

A: Barbell Step Ups 8,8,8,8
+
5 Rounds
Max Rep Bench Press @ BWT - (190lbs)
Max Rep Pull Ups

Results:

A: 95/135/145/150
+
Rounds
1: 8/10 - strict pro med grip
2: 5/8 - strict sup med grip
3: 4/6 - strict pro close grip
4: 4/6 - strict sup close grip
5: 4/5 - strict pro wide grip

Food Log
Meal 1 PWO - 19 Hour Fast
Grassfed NY Strip with and Avocado

Meal 2 - 6:30pm
6oz Mahi with Shrimp, cauliflower mash and a dump salad with EVOO/ACV

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

Sunday Training and Paleo Challenge Day 21

A: BB Split Squat @ 20X1; 5,4,3,3 rest 1 min.
B: BB Forward Altn'g Lunge @ 23X1, 8 Total; rest 1:30 x 4
C: 1 RM Close Grip Sup Chin Up
D1: GHD Sit Up x 12
D2: GH Raises x 12. rest 1:30 x 3

Results
A: 135 x 5/140 x 4/155 x 3/160 x 3
B: 115/135/145/155
C: 53/70/90/100/110/F115 - 110# PR
D1 and D2 Complete altn'g hands

Paleo Food Log
After a 20 Hour Fast
Meal 1 - Bison Ribeye with Broccolini and an Avocado
Meal 2 - Flank Steak with Cauliflower Mashed with Ghee

Wednesday Training and Paleo Challenge Day 17

A: Wtd Chin w/ 10% BW, AMRAP (-1). Drop Weight then AMRAP Strict, rest 2:30 x 3
B: Single Arm DB Row @ 32X2, 8-10; rest 1 minute b/t arms x 4
+
Row as Many Meters as Possible in 10 Minutes w/ 45# bumper under back of rower.

Meal 1 - 17 Hour Fast - Noon - Ribeye and Guacamole

Meal 2 PWO - 6:30 - 6oz Chicken

Meal 3 - Sushi Thai 7:30 - Sashimi Mori - 18 pieces and seaweed salad + 6 Tsp of Coconut Oil straight from the jar when I got home.

Today's meal schedule was a little off and I was way behind on calories. So when we came home for dinner I quickly ate 300 cals worth of delicious coconut oil sprinkled with cinnamon. That got me somewhere around 18 or 1900 cals for the day. Really enjoying this IF in the morning.. I have more time to get some work done before my Golf Schools arrive and I also noticed that I am way more clear mentally. I speak more clearly and I have better focus for my students. The only hard part is with my training being moved to around 5:30pm, I need to find a way to fit in food before my workouts but still give me a 2 or 3 hour window to digest before my workout. That was the problem I had yesterday, only time for one meal at noon and then nothing until 6:30pm and then I needed to feed big. May start playing with some liquid whey protein.. I didn't want to use it while on the paleo challenge, but I might not have a choice if I want to get in the calories. I'll play with this for the next week or two until I find a routine that flows with my work schedule and personal life.

Thursday Training and Paleo Challenge Day 11

A) Pendlay Row @ 31X0; 2-3; rest 2 mins x 5
B) WTD chins 3,2,2,3,2,2; rest 2:30 b/t sets
C) 30 TGU not for time
+
40 meter accelerations, rest 2:30 x 4

A) 185,185x3,205x2x3 sets
B) 50,65,65,50,60,60
C) 5/side with 35# kb
Accelerations felt great, fast and explosive

Food Log
Meal 1 - Grassfed ribeye and avocado
Meal 2 - Chicken sausage and salad with olive oil and apple cider vinegar
Meal 3 - Flank Steak and veggies on the grill

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.

Friday Training

A: BW Strict Chins - Various Grips; AMRAP x 3 rest 3 Min.
B: Single Arm DB Row @ 42X2; 8-10/arm, rest 1 min b/t arms x 4
C: Side Bridge from ext arm hand on ground, :30/side rest :10/side x 3
+
7 Minutes Max Meters Row w/ 45# Plate under back end of Rower

A: 15 Sup/10 Pro/8 Close Grip Sup
B: 70/80x3 x 8
C: Complete - This Felt Much Easier Than Doing Them On My Forearms!!
+
I only rowed for about 2 or 3 minutes.. starting getting really nasty cramps in my quads.. my legs are very sore from squatting yesterday. I can always tell if I've squatted with proper High Bar form because my quads and VMO are always sore. I'll try this again when I'm more recovered!

Christmas Eve Workout

Warm Up with Goblet Squat Holds and MOB
+
Back Ext w/ Light Plate, Slightly above parallel
A: 3 Rounds of Burgener w/u w/ 55# Bar
B: Power Clean Tech Work - Set Up - Knees back, no forward Hop
C: Strict Chins; 3,2,1,3,2,1, rest 3 min b/t sets
D: Pendlay Rows @ 32X2; 8-10; rest 2:30 x 3

Here are a few videos of some recent workouts

Power Snatch and Muscle Up to Ring Dips @ 135# - http://youtu.be/krO4PomenZI

Snatch Grip Deadlift, not a 3RM but Heavy @ 265# x 3 - http://youtu.be/Tg-wfqxSB6U

Light Power Clean Tech Work @ 135# - http://youtu.be/HpihGDldcxk

Results for Today
A: complete
B: complete @ 135# - 20 singles and some Hang Power Cleans
C: 60/70/80/60/70/80
D: 115/135/135 all for 10 reps

Wednesday's Training

A: Body Weight Strict Chins - Wider Pro Grip @ 30X0; AMRAP(-1); rest 3 min x 4
B: Single Arm DB Row @ 42X2; 6-8/arm; rest 1 min b/t arms x 4
+
Powell Raises & DB Ext Rot x 2 sets each
+
10 Min Comfortable Pace Row - work tech & breathing

A: 12/9/8/8
B: 80# x 6 all sets
Powell and Ext Rot - 15# x 8/arm x 2
Row - Complete

Thanksgiving Weekend Workout Recap

Took a few rest days during Thanksgiving.. Had some great meals with Family and Friends over the past few days, had a couple of great nights out and I was definitely a little loose with my food choices... but I felt fine, did my workouts and I'm back to my regularly scheduled food plan.


Saturday
A: Press @ 32X2, 5-7, rest 3 min x 4
B: DB Ext Rot @ 3010, 8/arm, rest 1 min b/t arms x 3
C: HSPU - AMSAP of 6 Unbroken in 10 minutes
D: Side Bridge - :45/side, rest :15/side x 3/side

Results
A: 120/125/135/135 all 5 reps
B: 20#DB
C: 8 - used an abmat
D: Complete

Sunday
A: Snatch Grip Deadlift off of 4" Blocks @ 32X2, 3-5, rest 3 min x 4
B: Snatch Balance x 3, rest 3 mins b/t sets - 3-4 sets
+
2 Squat Snatches
2 Muscle Ups
2 Squat Snatches
rest 1 minute
2 Power Snatches
2 Muscle Ups
2 Power Snatches
rest 1 minute
Repeat 3 Times and increase load

Didn't have my best stuff this day, a little hung over.. had a great night though, wouldn't have changed a thing!
A: 185/205/225/225 x 3
B: 115/125/135 this felt horrible form wise.
Weight - 95#/115#/135# all muscles ups and snatches Unbroken


Monday
A: Pull Ups - 5 weighted + 5 Strict + 5 Kipping, rest 3 min x 5
B: 1 Arm DB Rows @ 32X2, 3/arm, rest :30 b/t arms x 10
C: TGU - 1 Heavy Rep Every Minute for 6 Minutes - 2 pood
D: Trap 3 @ 3010, 8/arm, rest :75 b/t arms x 2 - 20#

Results
A: 25/25/25/20/20 all pull ups unbroken
B: Complete with 80# DB
C: Complete with 2 pood - very difficult
D: Complete 20# DB

Saturday

A: Weighted Prone Chin Up @ 21X0, 3-5, rest 2:30 x 5
B: Pendlay Rows @ 32X2, 5-7, rest 3 min x 4
+
M.A.P. Training on Airdyne
:30 @ 85% Sustainable Pace
:30 @ 50%
x 25 - rest 1 min off Bike Every 5 sets

Results
A: 40# x 4reps x 2sets, 45# x 3reps x 3 sets
B: All sets 5 reps @ 155#
+
MAP Training.. I measured RPM's on my efforts:
85% - 72-76rpms
50% - 45-50rpms

Chili CookOff tonight.. Should be coming home with the Trophy, rest day tomorrow and then my parents are in town for a while.. should be a nice, stressful few weeks :)

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!

Sunday Training

A) Wtd Chins @ 10% bwt 21X1 AMRAP (-1), rest 3 mins x 3
B) Ring Dips AMRAP(-2), rest 2 mins x 3
C) Press @ 32X2, 5-7, rest 3 mins x 4
D) Accumulate 180 seconds FLR on Rings
E) GHD Sit Ups x 15, rest 1 min x 3

Results
A) 8/8/6 with 20#
B) 15/12/10
C) 115 x 5/125 x 5/115 x 5/105 x 6
D) :60/:30/:30/:30/:30
E) Complete

Threw in the weighted chins that I missed a few workouts back. Everything else felt strong, but my core stuff was a little weak. The FLR killed my ability to be explosive on the GHDs for all three sets.

Thursday Training

Double Day
AM:
A) Weighted Chin Ups (10% of Body Weight) @ 21X1; AMRAP(-1); rest 3 mins x 3
B) Pendlay Rows @ 32X2; 8-10 reps, rest 3 mins x 3
C) TGU - 1 Heavy Rep Every Min for 8 Minutes/Arm

PM:
4 Sets @ 85%
Run 400 Meters
15 Box Jumps - 24"

AM Results
A) For some reason I did Dips instead of Chins here.. All sets done with One of the Big Chains over my neck. (estimated @ 22#)
 - 10/8/7 the pause at the bottom of this movement started to take its toll on my tri's in the last set
B) 95# x 10/ 105# x 10/x 10
C) 7 rounds done with 1.5 pood, 1 round done with 2 pood - Right arm felt much more stable with the heavy KB than my left. Goal is to be able to do all sets with a 2 pood in the near future. Really would like to build that upper body/shoulder strength.

PM Results
Time - 10:22
My legs felt horrible but I focused on form during the runs and that seemed to take my mind off it.. Keep the pace consistent on all the runs.. first time I haven't stopped or slowed down during a running workout. All jumps were unbroken.

Wednesday Training

A) Body Weight Strict Chin Ups @ 22X2 AMRAP (-1), rest 3 x 4
B) Pendlay Rows @ 32X2 6-8, rest 3 x 3
C) Flat Bench Powell Raises @ 3010 8/Arm, rest 1 min/arm x 2
+
:20 Standing Airdyne Sprints, rest 5 minutes x 6

Results
A) 8/6/5/5
B) All @ 95# x 8
C) All@ 15# x 8

Shortened the rest periods on the sprints... Legs were very sore from yesterday but I had a lot of sprinting power in :20 compared to my last attempt at :30 and I also felt I recovered better and fast. So my rest periods went from 5 minutes to 4.  Did a pretty good job of keeping RPM around 95 - 100 on each sprint.
Taking a rest day tomorrow.. I slept horribly last night and I'm very sore. I've been training around 10:00am and now switching to 5:00am workouts is taking its toll on me. I'm going to reassess this early morning training and see if I can't move the majority of my training to after work. I usually don't have the energy levels in the PM like I do in the AM but I feel like that is turning around. I feel better all day now when I get more sleep and I think training in PM might be better for my overall health and fitness goals.

Friday Training

A) Weighted Mixed Grip Pulls, 2-3 reps @ 21X0 x 5
B) Pendlay Rows, 4-6 reps @ 32X2 x 3
C) DB Single Arm Rows, 4/arm @ 32X1 x 7
Then
:30 Standing Airdyne Sprints, rest 4:30 x 5

Results:
A) 50 x 3/53 x 3/2 pood x 3/x3/x2
B) 105 x 6/x6/115 x 6/x6
C) All done with 80# DB
Then
Calories per sprint - 23/20/16
Train wreck on these sprints.. Did 3 sprints. Couldn't recover during the rest and I so much lactic acid built up I felt like I was gonna puke. I could barely stay standing on my 3rd sprint. Cut it short to 3 sets and talked to coach about this.. That was about a 50% increase in work compared to my last :20 standing sprints and I wasn't ready for it. He cut my time back down to :20 and increased my rest to 5 mins.

Saturday Training

A: Body Weight Strict Chins - 22X2 AMRAP (-1), rest 3 mins. x 4
B: Pendlay Rows 32X2, 5-7 reps, 3 mins rest x 3
C: Single Arm DB Rows 31X1, 3/Arm, rest 1 min/ b/t x 7
Then
:20 Airdyne Standing Sprints
Calories
1) 15
2) 15
3) 15
4) 13
5) 13
Those last two sets burned liked crazy.. I felt like I kept a consistent sprint pace for the first 2 even 3 sets for all :20, but the last two sets I fell off around :16-:18 and just tried to hang on. Produced a lot of lactic acid.