A)KBS: 3 sets of 10 with 80lb KB; rest 1 min.
B)GH Raises: 3 sets of 8-10 @ 4021; rest 1 min. b/t sets
C)Front Squat: 6,4,2,4,6 @ 42X2 - Stay tight in the bottom
Pre-WOD Tall Americano
Results:
A) Big 2pood
B) Complete
C) 135/155/185/165/145 worked really hard at squeezing in the bottom and on the way down. These felt great this morning. Best my Front Squat has felt in some time.. Very Solid!
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
5oz Wild Caught Halibut, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,567
Total Protein: 164
Total Fat: 77
Total Net Carb: 34
April 7, 2011
April 6, 2011
Wednesday Training and Diet Day 58
Run/Row
4 sets no rest
Run 5 min @ Z1
Row 4 min @ Z3
Results
Subbed the run in Z1 for Airdyne
Airdyne: Heart Rate around 120 bpm in Z1
ERG: Heart Rate around 170 bpm in Z3
I love to row! When I was in Canada, I had a great session with a top Rowing instructor from Australia who took the time to point out some flaws in my form and gave me some homework to work on. So whenever I get on the ERG I'm sure to focus on form and my position during the stroke. So whenever I see row I am very confident in my ability to go long distance/short fast etc because I work on my mechanics.
With that said, whenever I jump on the airdyne my brain shuts off and its just go go go!! So during my Z1 on the Airdyne, I spent that time working on my posture on the bike. I tried different hand positions, shoulder positions, Forward lean etc... I found what gave the best mechanical advantage to pedal for a long time with ease/power was to keep my elbows in and pull my shoulders back. This position looks just like a push up.. I focused on the Hollow Position, keeping my ribs down and abs on sitting tall in my seat. Seat height also played an important part... I made sure that when I was seated my "push" leg almost completely locks out in the bottom of my push. The last thing I worked on was the syncing of the push with my arms and pedalling with my feet.. I tend to start pushing to early with my arms and they fatigue early in my longer sprint efforts, think of it like pulling to early on the rower. I waited until the handle bars no longer felt weightless and then with a slight forward lean, I pushed keeping my elbows in and shoulder externally rotated with just a slight pull back in on the rebound. Can't wait to apply this knowledge to my sprint efforts and my 300 FY.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Cauliflower, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,572
Total Protein: 169
Total Fat: 75
Total Net Carb: 40
4 sets no rest
Run 5 min @ Z1
Row 4 min @ Z3
Results
Subbed the run in Z1 for Airdyne
Airdyne: Heart Rate around 120 bpm in Z1
ERG: Heart Rate around 170 bpm in Z3
I love to row! When I was in Canada, I had a great session with a top Rowing instructor from Australia who took the time to point out some flaws in my form and gave me some homework to work on. So whenever I get on the ERG I'm sure to focus on form and my position during the stroke. So whenever I see row I am very confident in my ability to go long distance/short fast etc because I work on my mechanics.
With that said, whenever I jump on the airdyne my brain shuts off and its just go go go!! So during my Z1 on the Airdyne, I spent that time working on my posture on the bike. I tried different hand positions, shoulder positions, Forward lean etc... I found what gave the best mechanical advantage to pedal for a long time with ease/power was to keep my elbows in and pull my shoulders back. This position looks just like a push up.. I focused on the Hollow Position, keeping my ribs down and abs on sitting tall in my seat. Seat height also played an important part... I made sure that when I was seated my "push" leg almost completely locks out in the bottom of my push. The last thing I worked on was the syncing of the push with my arms and pedalling with my feet.. I tend to start pushing to early with my arms and they fatigue early in my longer sprint efforts, think of it like pulling to early on the rower. I waited until the handle bars no longer felt weightless and then with a slight forward lean, I pushed keeping my elbows in and shoulder externally rotated with just a slight pull back in on the rebound. Can't wait to apply this knowledge to my sprint efforts and my 300 FY.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Beef, 1 Bag of Cauliflower, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,572
Total Protein: 169
Total Fat: 75
Total Net Carb: 40
April 5, 2011
Tuesday Training and Diet Day 57
A)DB Stepup: 12,10,8 @ 4010; rest 1 min. b/t legs
B)Peterson Stepup to 8" step: 12-15/leg x 3; rest 1 min. b/t legs
C1)Press: 4 sets of 4-6 @ 12X2; rest 1 min.
C2)Supinated Chinup: AMRAP x 4; rest 2 mins.
Pre-WOD Tall Americano from Starbucks
Results:
A)15#x12/11reps and 20#x10 reps
B)20# for 15 reps x 3
C1)115x5/115x5/115x5/125x3
C2)13/10/8/7
Started mixing in Double Unders again to test out my knees.. Did 5 sets of 20 unbroken in my warm up yesterday and today I finished my workout with 3 sets of 25 unbroken.. after all that VMO work, these seemed to be much more difficult than if I had done then pre-wod.. Good stimulus my for legs! Tempo/Rhythm didn't seem to be issue, which is surprising since I haven't done them since OPT programmed Flight Simulator.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Baked Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Beef Kidney, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,441
Total Protein: 162
Total Fat: 64
Total Net Carb: 38
B)Peterson Stepup to 8" step: 12-15/leg x 3; rest 1 min. b/t legs
C1)Press: 4 sets of 4-6 @ 12X2; rest 1 min.
C2)Supinated Chinup: AMRAP x 4; rest 2 mins.
Pre-WOD Tall Americano from Starbucks
Results:
A)15#x12/11reps and 20#x10 reps
B)20# for 15 reps x 3
C1)115x5/115x5/115x5/125x3
C2)13/10/8/7
Started mixing in Double Unders again to test out my knees.. Did 5 sets of 20 unbroken in my warm up yesterday and today I finished my workout with 3 sets of 25 unbroken.. after all that VMO work, these seemed to be much more difficult than if I had done then pre-wod.. Good stimulus my for legs! Tempo/Rhythm didn't seem to be issue, which is surprising since I haven't done them since OPT programmed Flight Simulator.
Diet
Breakfast
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
7oz Baked Wild Caught Cod, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Beef Kidney, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,441
Total Protein: 162
Total Fat: 64
Total Net Carb: 38
April 4, 2011
Monday Training and Diet Day 56
Finally got a Day off from work! Perfect.. Gonna Catch up on sleep, hit the Airdyne early, and then hang out with the parents on their visit.. I don't get to see them that often, so it's great whenever they're in town.. I think they're extremely close to buying a place down here now that my Sister has moved to Sarasota to go to Grad School at LECOM. Hopefully its close to the box :)
-BUILDING AN ENGINE-
This should really be the name of my blog!
Oh and I didn't mention this yesterday, but I was messed up from all that single leg work.. My hamstrings have never been so tight.. Luckily I spent most of yesterday on my feet working and the day before stretching and doing leg extensions with a lax ball under my legs post wod to help recovery. Can only imagine how sore I would have been without that "rehab" work. But I love it. I have noticed that back when I had my jumpers knee issues in my right knee, I must have been favoring my left side during my squats and deadlifts, because since I've been doing single leg work I notice a big difference between my left leg vs. my right leg... During the squats the right fatigues much sooner and on the single leg deadlifts my balance is much better on my left leg than my right.. I've been trying to work in a few extra reps with my right leg at the end of the Rx reps/sets so that I can catch the right side back up with the left (does that make sense Anthony???)... I haven't felt like this in a long time.. Obviously I wasn't getting stronger doing what I was doing.. Anthony has my programming dialed in and I can tell the numbers are improving! Spots that used to be sticking points I'm now exploding through, weaknesses in form or breakdown in posture due to heavy weight is now tight and solid under big loads. Can't wait to see where I'll be at the end of the summer if I keep this going for another 3 or 4 months and then start to layer in some metabolic conditioning stuff!! My goal has never been to be a crossfit champ, but I sure would love to be strong and have great body comp..I know it sounds vain, but I wanna look good naked!
Pre-workout Tall Americano from Starbucks... been sporadically throwing these in before my workouts to see how I respond before, during, and throughout the day. Will update my results in a week or two of on and off caffeine consumption.
Airdyne
25 sets of
:30 at 90% Aerobic
:30 at 50% Aerobic
rest 3 mins every 5 sets
Results
Keep the 90% right around 80rpms, maybe a bit higher the first set, like around 85, 90
50% efforts were very low around 35 - 40rpms
Lots of blood flow in the quads in this work out.. did so couch stretching afterwards and will continue to do so throughout the day with an ice bath around noon.
Diet
Breakfast
6oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Seared Wild Caught Sea Scallops, 26oz of Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,580
Total Protein: 184
Total Fat: 65
Total Net Carb: 35
-BUILDING AN ENGINE-
This should really be the name of my blog!
Oh and I didn't mention this yesterday, but I was messed up from all that single leg work.. My hamstrings have never been so tight.. Luckily I spent most of yesterday on my feet working and the day before stretching and doing leg extensions with a lax ball under my legs post wod to help recovery. Can only imagine how sore I would have been without that "rehab" work. But I love it. I have noticed that back when I had my jumpers knee issues in my right knee, I must have been favoring my left side during my squats and deadlifts, because since I've been doing single leg work I notice a big difference between my left leg vs. my right leg... During the squats the right fatigues much sooner and on the single leg deadlifts my balance is much better on my left leg than my right.. I've been trying to work in a few extra reps with my right leg at the end of the Rx reps/sets so that I can catch the right side back up with the left (does that make sense Anthony???)... I haven't felt like this in a long time.. Obviously I wasn't getting stronger doing what I was doing.. Anthony has my programming dialed in and I can tell the numbers are improving! Spots that used to be sticking points I'm now exploding through, weaknesses in form or breakdown in posture due to heavy weight is now tight and solid under big loads. Can't wait to see where I'll be at the end of the summer if I keep this going for another 3 or 4 months and then start to layer in some metabolic conditioning stuff!! My goal has never been to be a crossfit champ, but I sure would love to be strong and have great body comp..I know it sounds vain, but I wanna look good naked!
Pre-workout Tall Americano from Starbucks... been sporadically throwing these in before my workouts to see how I respond before, during, and throughout the day. Will update my results in a week or two of on and off caffeine consumption.
Airdyne
25 sets of
:30 at 90% Aerobic
:30 at 50% Aerobic
rest 3 mins every 5 sets
Results
Keep the 90% right around 80rpms, maybe a bit higher the first set, like around 85, 90
50% efforts were very low around 35 - 40rpms
Lots of blood flow in the quads in this work out.. did so couch stretching afterwards and will continue to do so throughout the day with an ice bath around noon.
Diet
Breakfast
6oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Seared Wild Caught Sea Scallops, 26oz of Broccoli Rabe + Salsa
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,580
Total Protein: 184
Total Fat: 65
Total Net Carb: 35
April 3, 2011
Sunday Training and Diet Day 55
Unplanned Rest Day/Full Day Private Lesson
I had a guy call real late yesterday asking for a Full Day 8 Hour One on One Private Lesson.. Even though we are closed on Sunday, I couldn't pass that up.. So I took today off to focus on the lesson.. Will redo the Airdyne workout that was planned today sometime tomorrow morning before breakfast.
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
Small Salad at the Club House with Blackened Grouper
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,653
Total Protein: 156
Total Fat: 93
Total Net Carb: 30
I had a guy call real late yesterday asking for a Full Day 8 Hour One on One Private Lesson.. Even though we are closed on Sunday, I couldn't pass that up.. So I took today off to focus on the lesson.. Will redo the Airdyne workout that was planned today sometime tomorrow morning before breakfast.
Diet
Breakfast
6oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Lunch
Small Salad at the Club House with Blackened Grouper
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,653
Total Protein: 156
Total Fat: 93
Total Net Carb: 30
April 2, 2011
Saturday Training and Diet Day 54
A)Single Leg DB Deadlift: 12,10,8,6 @ 2010; rest 1 min. b/t legs
B)1 1/4 Back Squats: 8.6.4 @ 40X2; rest 3 min b/t sets
C)Shoulder Complex: 2 sets with 1 min. rest b/t exercises, 10-12 resp @ 301
DB Ext. Rot/Trap 3/Powell Raises
Results:
A) 35/45/45/55
B) 135/155/175
C) 15#
Everything felt good.. Loving the single leg work, I can definitely feel a difference... Using Small stabilizing muscles that I can't really use doing normal two legged squats/deadlifts etc.. Legs were a little tight going into the 1 1/4 back squats from yesterdays single leg splits; having never done these before I was unsure where my weight should be.. All of the reps felt good, last few reps of each set were challenging. I still felt very explosive out of the bottom. Next time I might start at 145 or 150 and then build on that. Depends how fresh my legs feel. The shoulder complex got very hard the second time around.. My shoulders need some work, they fatigue very easy.
Diet
Breakfast
5oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,881
Total Protein: 167
Total Fat: 111
Total Net Carb: 36
B)1 1/4 Back Squats: 8.6.4 @ 40X2; rest 3 min b/t sets
C)Shoulder Complex: 2 sets with 1 min. rest b/t exercises, 10-12 resp @ 301
DB Ext. Rot/Trap 3/Powell Raises
Results:
A) 35/45/45/55
B) 135/155/175
C) 15#
Everything felt good.. Loving the single leg work, I can definitely feel a difference... Using Small stabilizing muscles that I can't really use doing normal two legged squats/deadlifts etc.. Legs were a little tight going into the 1 1/4 back squats from yesterdays single leg splits; having never done these before I was unsure where my weight should be.. All of the reps felt good, last few reps of each set were challenging. I still felt very explosive out of the bottom. Next time I might start at 145 or 150 and then build on that. Depends how fresh my legs feel. The shoulder complex got very hard the second time around.. My shoulders need some work, they fatigue very easy.
Diet
Breakfast
5oz of Ground Pastured Chicken, 1 Bag of Kale, Dijon Mustard
Lunch
8oz Baked Wild Caught Flounder, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Dinner
8oz Grassfed Ground Lamb, 1 Bag of Broccoli, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 1,881
Total Protein: 167
Total Fat: 111
Total Net Carb: 36
April 1, 2011
Friday Training and Diet Day 53
AM Fasted Training Day + Tall Americano Pre Wod
A)DB Split Squat: 10,8,6 @ 3010; rest 1 min. b/t legs
B1)DB Bench: 5 sets of 12-15 @ 40X1; rest 1 min.
B2)DB Bent Over Row: 5 sets of 10-12 @ 2010; rest 1 min.
C)3 Sets with 1 min rest b/t sets:
Core Circuit: 15 GHD Situps, 15 Back Ext, :30 Ring Plank
Results:
A)20/20/25 Knee to ground on tempo
B1)45x15/45x15/45x10/35x12/35x12
B2)45x12 for all sets
C)Unbroken/broke the planks to :20 and :10/broke the situps 5,5,5 and planks again
Wow those DB Bench press reps snuck up on me fast!! Really burned at the end and I know I will be feeling that one tomorrow! And the core Circuit was the perfect mix of reps and time. I've been training in the afternoon but some days after work I'm so Zonked that I can't find the energy to get in and get a workout done.. So I am now training again in the AM! This takes a little more prep work the night before.. Making my meals for the next day and getting my work clothes and shower stuff packed and ready to go.. But its worth it for the feeling I get after the morning workout. I feel more energized throughout the day and more focused at work in my lessons!
Diet
Breakfast Post Wod
8oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Lunch
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Dinner
8oz Grassfed Ground Lamb, 14oz Baked Brussel Sprouts with Garlic, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,115
Total Protein: 173
Total Fat: 130
Total Net Carb: 47
A)DB Split Squat: 10,8,6 @ 3010; rest 1 min. b/t legs
B1)DB Bench: 5 sets of 12-15 @ 40X1; rest 1 min.
B2)DB Bent Over Row: 5 sets of 10-12 @ 2010; rest 1 min.
C)3 Sets with 1 min rest b/t sets:
Core Circuit: 15 GHD Situps, 15 Back Ext, :30 Ring Plank
Results:
A)20/20/25 Knee to ground on tempo
B1)45x15/45x15/45x10/35x12/35x12
B2)45x12 for all sets
C)Unbroken/broke the planks to :20 and :10/broke the situps 5,5,5 and planks again
Wow those DB Bench press reps snuck up on me fast!! Really burned at the end and I know I will be feeling that one tomorrow! And the core Circuit was the perfect mix of reps and time. I've been training in the afternoon but some days after work I'm so Zonked that I can't find the energy to get in and get a workout done.. So I am now training again in the AM! This takes a little more prep work the night before.. Making my meals for the next day and getting my work clothes and shower stuff packed and ready to go.. But its worth it for the feeling I get after the morning workout. I feel more energized throughout the day and more focused at work in my lessons!
Diet
Breakfast Post Wod
8oz Wild Caught Salmon, 4oz Spring Mix, 4oz Mushrooms, 8oz Cucumber, 3 tbsp EVOO, Apple Cider Vinegar
Lunch
5oz of Ground Pastured Chicken Breast, 1 Bag of Kale, Dijon Mustard
Dinner
8oz Grassfed Ground Lamb, 14oz Baked Brussel Sprouts with Garlic, 4oz Onions + Salsa Verde
Macro Nutrient Breakdown based of FITDAY.com
Total Calories: 2,115
Total Protein: 173
Total Fat: 130
Total Net Carb: 47
Subscribe to:
Posts (Atom)
