I went off the rails Christmas night and had some ice cream, chocolate covered almonds, and some other chocolaty goodness. However, I still managed to get to the gym on Friday Saturday and Sunday to stay on schedule with OPT Big Dawgs..
Friday: Test Day
1 Rep Max Power Clean
500 Meter Row
PC: 225#
500m: 1:30.7, Avg Watts 468, PR by 2 seconds
Saturday X-Mas Double Day:
5 sets:
5 front squat/5 push press/5 thrusters
rest 20 sec
20 unbroken CTB chin ups
rest 4 min
(add weight per set for FS/PP/TH)
+
1 Thruster every 30 sec from rack for 10 min
(change loads as needed - work @ 90% effort per rep)
rest 6+ hours
Run warm up 10 min @ easy pace
Run faster every minute for 5 minutes getting to a high HR only in last minute
rest walk 1 min
Run 2 min all out - record max HR at last 30 sec of this 2 min interval
rest 5 min
Run 20 min @ 65% of this MAX HR score above
Results:
Did 5 strict Pull ups before 15 Kipping Pull Ups each set
weight in pounds per set:95/100/105/110/115
Front Squats and Thrusters are a very week movement for me... Need to improve core strength in the rack.
Thruster WOD weight - 5 mins at 135# and last 5 mins @ 145# 1 missed rep
Heart Rate of last :30 sprint was 189 and cals burned in that 2 mins -51
Sunday Funday Double Day:
A. Clean Grip DL @ 11X1; 12 sets of 2 @ 55% 1RM Dead Lift; rest 45 sec
B. 1-5-1-5-1 ring HSPU ladder not for time - perfect reps
C. GH Raises @ 10X0; 10 x 4; rest 60 sec
D1. Front Leaning Rest on rings - 45 sec unbroken x 4; rest 30 sec
D2. GHD Sit Ups @ 2020; 12 x 4; rest 30 sec
rest 4+ hours
Airdyne:
5 min warm up @ 50% effort
+
8 sets:
1 min @ 90% effort constant pace
1 min @ 50% recovery pace
+
5 min cool down @ 50% effort
(record avg cals/hr for 1 minute efforts @ 90%)
Results:
A)200#
B)Completed on Paralettes
C)Completed
D1,2) Completed, broke up the FRL in sets of two after first round
Part2:
1800,1790,1660,1620,1600,1580,1550,1530,1500
Tomorrow will be a much needed rest day. Need to get back on schedule with my food and Mobility/Recovery.
December 26, 2010
December 21, 2010
Return of the Blogger!!
I'm Back..
This blog is more for me.. to help keep me on track with my food and my workouts. I lost my focus this summer and with it went my diet, training consistency and work ethic.. But a recent visit from James "OPT" Fitzgerald, and with the added push of the Big Dawgs at Naples RedLine, helped me get my mind right. I'm proud to say I'm officially back and will be better than ever!
Todays WOD:
1 Hour Row for Max Meters... should be a blast! will report back later with results.. goals: keep my 500m/around or under 2:05 and get somewhere between 14,000 - 14,500m. wish me luck
Results: 13,690 meters
Avg Watts - 154
Avg/500m - 2:11
I ended up doing a double day.. I put this row off as long as I could and did the OPT Test early in the morning.
The Test went as follows:
For Time
12,9,6 reps of:
Squat Clean - 155#
Muscle Ups
The sub for muscle up is 3 x Chest to Bar Pull ups/Ring Dips.
My Muscle ups aren't back yet so I went the sub which was easier for me than the squat clean. I really need to improve my front squat and rack position (core stability). Big Weakness of mine.
My Time was: 14:55. still pretty good but a lot of room for improvement. Rest Day today with another OPT Test Friday Morning then a double wod on Christmas:) What a perfect gift!!
This blog is more for me.. to help keep me on track with my food and my workouts. I lost my focus this summer and with it went my diet, training consistency and work ethic.. But a recent visit from James "OPT" Fitzgerald, and with the added push of the Big Dawgs at Naples RedLine, helped me get my mind right. I'm proud to say I'm officially back and will be better than ever!
Todays WOD:
1 Hour Row for Max Meters... should be a blast! will report back later with results.. goals: keep my 500m/around or under 2:05 and get somewhere between 14,000 - 14,500m. wish me luck
Results: 13,690 meters
Avg Watts - 154
Avg/500m - 2:11
I ended up doing a double day.. I put this row off as long as I could and did the OPT Test early in the morning.
The Test went as follows:
For Time
12,9,6 reps of:
Squat Clean - 155#
Muscle Ups
The sub for muscle up is 3 x Chest to Bar Pull ups/Ring Dips.
My Muscle ups aren't back yet so I went the sub which was easier for me than the squat clean. I really need to improve my front squat and rack position (core stability). Big Weakness of mine.
My Time was: 14:55. still pretty good but a lot of room for improvement. Rest Day today with another OPT Test Friday Morning then a double wod on Christmas:) What a perfect gift!!
July 10, 2010
Mat Lalonde - Words to Live By:
Here's a quick breakdown of the genius that is Mat Lalonde:
Mark, Seriously, don't get me started on the Zone.
A few things to recommend. 1) If you want to lean out, minimize fructose and linoleic acid consumption by following the nutrition prescription I give in the seminar: eat meat, vegetables, tubers, roots, bulbs, avocado, coconut, olives, as well as animal fats and oils.
Avoid: grains and grain-like... See More substances, cereals and pseudo cereals, legumes (including green peas, green beans, soy, peanuts and beans of all varieties), and dairy.
I'd get rid of nuts, seeds and fruit as well with the exception of lemon, lime, coconut, avocado, olive.
I'd recommend going low-carb (<10% of calories from carbohydrate for 2-4 weeks), then reintroducing the carbs in the form of starchy vegetables, roots, tubers, and bulbs. The induction period (2-4weeks low-carb) is to override any hysteresis of sugar burning genes. Yes, it will suck but it will make sure you are preferentially burning fat for fuel.
I would then move to a cyclic low-carb plan where you remina on a ketogenic diet all the time with the exception of one meal where you ingest anywhere between 100-200g of carbohydrate in the form of starchy vegetables, roots, tubers, and bulbs. Do this for a while and see how you look feel and perform. If you initially lean out and eventually plateau, increase the frequency of the carb refeeds until you are in a scenario such as the one Robb describes (carb-rich meal post metabolic conditioning that contains about 50% of the day's carbohydrate calories).
The percentage of calories in the diet should be in line with the level of high intensity exercise in which you partake. I typically recommend that Oly- and powerlifters stick with a low-carb ketogenic diet (<10% of calories from carbohydrate). The extra fat in the diet allows these athletes to assimilate more protein and gain more muscle mass.
As intensity of exercise increases, percent of calories from carbohydrate can increase to levels that fuel performance but maintain low body fat percentages. Everyone is different here but I simply don't see why any CFer would require anything above zone levels of 40%. It all depends on body fat percentages, type of activity, level of intensity and volume of training, tolerance to carbohydrate, etc... This is why I think the one-size-fits-all prescription of the zone is ridiculous.
Lastly, nutrition is not the end all be all here. You need to minimize stress, get plenty of sleep (at least 8 hours per night) and train smart. by smart I mean a periodized strength program that is in line with your goals coupled to short (<10 min) mixed modal metabolic conditioning sessions (also depends on your goals). Unless you are training for the games, there is no need to go into the >10 min range for met cons. Trust me, less is more here.
Mark, Seriously, don't get me started on the Zone.
A few things to recommend. 1) If you want to lean out, minimize fructose and linoleic acid consumption by following the nutrition prescription I give in the seminar: eat meat, vegetables, tubers, roots, bulbs, avocado, coconut, olives, as well as animal fats and oils.
Avoid: grains and grain-like... See More substances, cereals and pseudo cereals, legumes (including green peas, green beans, soy, peanuts and beans of all varieties), and dairy.
I'd get rid of nuts, seeds and fruit as well with the exception of lemon, lime, coconut, avocado, olive.
I'd recommend going low-carb (<10% of calories from carbohydrate for 2-4 weeks), then reintroducing the carbs in the form of starchy vegetables, roots, tubers, and bulbs. The induction period (2-4weeks low-carb) is to override any hysteresis of sugar burning genes. Yes, it will suck but it will make sure you are preferentially burning fat for fuel.
I would then move to a cyclic low-carb plan where you remina on a ketogenic diet all the time with the exception of one meal where you ingest anywhere between 100-200g of carbohydrate in the form of starchy vegetables, roots, tubers, and bulbs. Do this for a while and see how you look feel and perform. If you initially lean out and eventually plateau, increase the frequency of the carb refeeds until you are in a scenario such as the one Robb describes (carb-rich meal post metabolic conditioning that contains about 50% of the day's carbohydrate calories).
The percentage of calories in the diet should be in line with the level of high intensity exercise in which you partake. I typically recommend that Oly- and powerlifters stick with a low-carb ketogenic diet (<10% of calories from carbohydrate). The extra fat in the diet allows these athletes to assimilate more protein and gain more muscle mass.
As intensity of exercise increases, percent of calories from carbohydrate can increase to levels that fuel performance but maintain low body fat percentages. Everyone is different here but I simply don't see why any CFer would require anything above zone levels of 40%. It all depends on body fat percentages, type of activity, level of intensity and volume of training, tolerance to carbohydrate, etc... This is why I think the one-size-fits-all prescription of the zone is ridiculous.
Lastly, nutrition is not the end all be all here. You need to minimize stress, get plenty of sleep (at least 8 hours per night) and train smart. by smart I mean a periodized strength program that is in line with your goals coupled to short (<10 min) mixed modal metabolic conditioning sessions (also depends on your goals). Unless you are training for the games, there is no need to go into the >10 min range for met cons. Trust me, less is more here.
April 29, 2010
Hang Power Snatch Practice
After my 5.3.1 I did a little Hang Power Snatch Practice
5 sets
5 reps @ 45#
3 reps @ 95#
3 reps @ 115#
3 reps @ 125#
1 rep @ 135#
5 sets
5 reps @ 45#
3 reps @ 95#
3 reps @ 115#
3 reps @ 125#
1 rep @ 135#
April 25, 2010
5.3.1. Wendler Strength Re-Test
Today, Anthony and I decided to go into the box and Re-Test all of our Max Efforts on the Four Major Lifts - Bench Press, Dead Lift, Squat, and Military Press. This has been a very hard week for me, going on 6 straight days of Working Out. I should have taken Saturday off, but I couldn't pass up the chance to do a Fight Gone Bad. So I went in to this with very low expectations.. Planning on going up in weight by 5 pounds or so per lift.
Lift/Previous Best/Today's Best
Military Press/138#/140# - PR by 2#
Dead Lift/345#/360# - PR by 15#
Bench Press/225#/240# - PR by 15#
Back Squat/235#/290# - PR by 55#!!
I never thought, in my wildest dreams, that after the week I've had going in struggling with the Back Squat and doing all the leg exercises I've put my body through did I think I was going to PR here let alone be 10 pounds short of hitting 2 of my Goals - 300# Back Squat and 800 Crossfit Total (790#)! Really Great Feeling!! Now time to rest up and get back to my 2nd Cycle of Wendler 5.3.1.
Here is the video of Anthony and Me setting some PR's!
Lift/Previous Best/Today's Best
Military Press/138#/140# - PR by 2#
Dead Lift/345#/360# - PR by 15#
Bench Press/225#/240# - PR by 15#
Back Squat/235#/290# - PR by 55#!!
I never thought, in my wildest dreams, that after the week I've had going in struggling with the Back Squat and doing all the leg exercises I've put my body through did I think I was going to PR here let alone be 10 pounds short of hitting 2 of my Goals - 300# Back Squat and 800 Crossfit Total (790#)! Really Great Feeling!! Now time to rest up and get back to my 2nd Cycle of Wendler 5.3.1.
Here is the video of Anthony and Me setting some PR's!
April 24, 2010
FIGHT GONE BAD
Today, one of the local Crossfit Affiliates, Real Fitness, invited all the local Crossfit Affiliates to compete in a big Fight Gone Bad!! Crossfit Redline, my box, was well represented as was Crossfit Blaze and Crossfit Estero. Even some of the LuLuLemon girls went at this monster. For those of you unfamiliar with Fight Gone Bad it goes like this:
3 Rounds for As Many Reps as Possible of:
1:00 min. of Wall Balls @ 20#
1:00 min. of Sumo DeadLift High Pulls @ 75#
1:00 min. of Box Jumps @ 20"
1:00 min. of Push Press @ 75#
1:00 min. Row for Calories
1:00 min Rest
This is meant to recreate how a professional MMA fighter feels doing a 3 round fight. Inspired by BJ Penn, who actually named this WOD: When asked how he felt after it he said, "It felt like a good fight gone bad!" There is also a championship version of this WOD which is of course 5 rounds.
It was my first time through this hell and I almost puked on the last round.. I managed to get 287 reps.. Was shooting for 300 or better but fell just short.. Anthony, owner of Redline, killed it with 328 reps I believe. Everyone had a great time and we all had a nice BBQ/my Going Away Party at Rocky's House after the hell. I will be doing this WOD again very soon to try to break the 300 mark!
3 Rounds for As Many Reps as Possible of:
1:00 min. of Wall Balls @ 20#
1:00 min. of Sumo DeadLift High Pulls @ 75#
1:00 min. of Box Jumps @ 20"
1:00 min. of Push Press @ 75#
1:00 min. Row for Calories
1:00 min Rest
This is meant to recreate how a professional MMA fighter feels doing a 3 round fight. Inspired by BJ Penn, who actually named this WOD: When asked how he felt after it he said, "It felt like a good fight gone bad!" There is also a championship version of this WOD which is of course 5 rounds.
It was my first time through this hell and I almost puked on the last round.. I managed to get 287 reps.. Was shooting for 300 or better but fell just short.. Anthony, owner of Redline, killed it with 328 reps I believe. Everyone had a great time and we all had a nice BBQ/my Going Away Party at Rocky's House after the hell. I will be doing this WOD again very soon to try to break the 300 mark!
April 20, 2010
MCGHEEEEEE!!!!!
Wow... What a WOD!
McGhee was the latest Hero WOD that CF Main Site posted sometime last week..
It breaks down like this:
As many rounds, plus additional reps, as possible in 30 Minutes of:
5 - Dead Lifts @ 275#
13 - Push Ups
9 - 30" Box Jumps
Anthony, the owner of Crossfit Redline, and myself decided to give this WOD a go on Sunday.
If we were going to do this WOD a month ago I guarantee we scale it down to something like 225#. We just simply were not strong enough to move that kind of weight for max reps in 30 minutes.. But just after a week of 5.3.1. Wendler strength program, that weight was very "do-able" I'm not saying it was easy, but we both were able to do double digit rounds.. I got 15 rounds and Anthony busted out 16!! 15 rounds is equivalent to 75 Dead Lifts or 20,625 pounds lifted in a half hour.. That's a lot! It definitely took us to the edge here and this is what Tuesday.. I'm still feeling it in my Back, Calves, Shoulders, etc.. I'm just sore. Luckily this week is an unloading week in 5.3.1. and the weight is going to be very light.. Only 40%, 50%, and 60% for 5 reps each..
Here is a link to some of that video!
First 3 minutes - http://www.facebook.com/video/video.php?v=1332106035917&ref=mf
12 Minutes in - http://www.facebook.com/video/video.php?v=1332091475553&ref=mf
Last 2 Minutes - http://www.facebook.com/video/video.php?v=1332068674983&ref=mf
This Sunday, we plan on testing out our new Max Efforts for the Four Major Lifts - Dead Lift, Squat, Bench Press and Military (shoulder) Press before I leave for Whistler British Columbia, Canada to run the David Leadbetter Golf Academy for the summer!
I'm really gonna miss this place and all the new friends I've made thru crossfit. But hope to come back bigger, faster, and stronger than ever and look forward to making some new friends at Crossfit Whistler!!
McGhee was the latest Hero WOD that CF Main Site posted sometime last week..
It breaks down like this:
As many rounds, plus additional reps, as possible in 30 Minutes of:
5 - Dead Lifts @ 275#
13 - Push Ups
9 - 30" Box Jumps
Anthony, the owner of Crossfit Redline, and myself decided to give this WOD a go on Sunday.
If we were going to do this WOD a month ago I guarantee we scale it down to something like 225#. We just simply were not strong enough to move that kind of weight for max reps in 30 minutes.. But just after a week of 5.3.1. Wendler strength program, that weight was very "do-able" I'm not saying it was easy, but we both were able to do double digit rounds.. I got 15 rounds and Anthony busted out 16!! 15 rounds is equivalent to 75 Dead Lifts or 20,625 pounds lifted in a half hour.. That's a lot! It definitely took us to the edge here and this is what Tuesday.. I'm still feeling it in my Back, Calves, Shoulders, etc.. I'm just sore. Luckily this week is an unloading week in 5.3.1. and the weight is going to be very light.. Only 40%, 50%, and 60% for 5 reps each..
Here is a link to some of that video!
First 3 minutes - http://www.facebook.com/video/video.php?v=1332106035917&ref=mf
12 Minutes in - http://www.facebook.com/video/video.php?v=1332091475553&ref=mf
Last 2 Minutes - http://www.facebook.com/video/video.php?v=1332068674983&ref=mf
This Sunday, we plan on testing out our new Max Efforts for the Four Major Lifts - Dead Lift, Squat, Bench Press and Military (shoulder) Press before I leave for Whistler British Columbia, Canada to run the David Leadbetter Golf Academy for the summer!
I'm really gonna miss this place and all the new friends I've made thru crossfit. But hope to come back bigger, faster, and stronger than ever and look forward to making some new friends at Crossfit Whistler!!
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