w3 d6 cfsb 12/30/10

shoulder press 3x5
145-150-155pr

1x12-20
115 for 15

21-15-9
hang db cleans 50lbs
burpees
6:14

mwod

Body:not to bad foots feeling a lot better
sleep:8.5hrs
nutrition:good had some ice cream to top off the evening
notes: So pumped to yet again pr on shoulder press the last rep of 155 was a complete battle for a good 5 seconds. Then I put up 115 for 15 reps which I was also extremely happy with. This wod was a good one as soon as I finished the 21 hang cleans I felt my legs from yesterday pretty bad and that held me back a bit. Great wod though. Tomorrow is a rest day and also tomorrow night is new years eve so.....

w3 d5 cfsb 12/29/2010

front squat 3x5
215-225-235pr
back squat 1x12-20
225 for 18 pr

5rds for time
6 power snatches 115lbs
10 box jumps 24 in
6:25

Body:tired
sleep:8.5 hrs
nutrition:good
notes: I was so pumped to finally break 225 for front squat and set a pr for the first time in almost a year in the front squat. I was stuck at 225 for so long. On the high rep I could have got 20 I am pissed I was struggling on the 18th but I def could have gone for 20 if i didnt almost puke i could feel it in my throat coming up more and more each rep so I went til i could almost feel it in my mouth then decided that was enough. The workout was terrible I was really sow on it for some reason my legs were torched form the squats. Press tomorrow then a rest day.

w3 d4 cfsb 12/28/10

10-9-8-7-6-5-4-3-2-1
135lbs power clean
50lbs db swings
135lbs floor wipers
15:22

body:good
sleep:9hrs
nutrition:good
notes:first time with floor wipers I actually liked them a lot in this metcon they are a good movement that I would like to do more of. looking forward to tomorrow.

w3 d3 cfsb

rest day
shoveled 5 or 6 houses

body: chest a bit sore
sleep;7hrs
nutrition:good
notes: Had a good rest day had to make a trip to the er because one of my friends smacked her head sledding and seized so we had to make sure she was good luckily she walked away with only concussion. Feeling pretty tired as we speak and its about 10:30 so I will be hopefully sleeping a lot and hitting a good metcon hard tomorrow.

w3 d2 cfsb 12/26/10

deadlift 3x3
365-375-385pr

1x12-15
275 for 16

amrap 10
10 supine ring pull ups
10 true push ups (paralletes)
11rds

body: left foot still hurts
sleep:9hrs
nutrition:good but drank
notes:pumped about my deadlift pr and I got over my goal on the wod all around good training day for me. I was aiming to get 13 or 14 reps of 275 and ended up getting 16 so I am definitely getting a lot stronger than I think I am which is awesome. Rest day tomorrow.

CFE 24 hour challenge write up

Here is the link to the write up Ben did. Why do another when he has a great one. http://headhearthustle-bk.blogspot.com/2010/12/2010-winter-crossfit-endurance.html

cfsb w3 d1

skipped squats due to not being fully recovered.

3rds for time
15 hang power cleans 135lbs
15 burpees
6:06

body:left foot still hurts and calves a bit sore other than that good to go
sleep:8hrs
nutrition: good had a few glasses of wine
notes: pretty much all healed besides my foot and I feel like it is getting better it feels like a bruise from it being pounded so much from the challenge. I am planning on doing the write up today at some point hopefully but Ben already has a great write up.

Rest Day

rest

body: ankles calfs quads back sore left foot hurts to walk on
sleep:11hrs
nutrition:good drank a bit
notes: left foot is pretty bad today had to leave the mall because I couldnt walk on it I have been icing and keeping elevated all day. hopefully I can be good to go tomorrow

CFE 24 hour challenge

10 mins on of running 50 mins off x 24
*record total mileage
24.29 miles

Body:left foot is killing me and entire body is sore
sleep:no more than 15 mins total
nutrition:whatever I could put down
notes: I will do a full write up of this event tomorrow but this was the toughest thing mentally I have ever done and I am glad we finished it.

w2 d6 cfsb

shoulder press 3x5
135-145-150

1x12-15
110 for 15

Tabata 70's Big <--- what a terrible name whoever made that up is a complete dumbass

flutterkicks 10,10,10,9,10,10,10,10
ring push ups 20,16,12,9,8,8,8,8
squats (20lbs weighted vest) 20,21,20,18,16,15,14,15
burpees 10,9,7,6,5,5,5,5

Total=lowest rep of each added together=36

Body:legs are tired
sleep:8hrs
nutrition:ate a lot of good and had a big ice cream with lots of shit on it
notes: I was pumped with the shoulder press because I got 150 for I think that is the highest I have ever gotten too. The wod was a really good one I offered to go in this order and have burpees last because ben did not want to have them last (pussy). The first 2 movements were not bad at all but then I hit the weighted squats and that vest really makes a difference. Right after that i went into burpees and I hit the floor and my tris were dead from the ring push ups and then I got to jump up and my legs were toast from the squats so the burpees were a struggle to get through. Also another note on the name of the workout....Ben made it up and I cant say it is the best name so I am going to keep giving him shit for it.

w2 d5 cfsb 12/20/10

front squat 3x5
210-220-225

back squat 1x15-20
225 for 16

5rds for time:
3 power snatches 75% bw 120lbs
5 hspu
7 box jumps 24 in
3:59

3x25 leg levers
3x1min on 30 sec off planks

Body:good
sleep:8hrs
nutrition:good
notes:the front squats felt really light today and I am starting to get them really good which is awesome because I have always struggled with them. The wod was quick and really good torched my shoulders.

w2 d4 cfsb

Fight gone bad...ish
3rds of:
wall ball 20lbs
sdhp 75lbs
box jumps 24 in
push press 75lbs
burpees
*1 min at each station with a 1 min rest between rds

wb:28,24,23=75
sdhp:23,18,17=58
bj:28,28,24=80
pp:21,18,20=59
burps:18,15,16=49
Total=321 pr

Body:tris a bit sore but thats it
sleep:8hrs
nutrition:good had some ice cream though
notes: I really like this workout it gets me good everytime. If it wasnt so cold out I think that I could have pr'd by a ton but no excuses. Tomorrow is front squat and high rep bs a long with a metcon.

w2 d3 cfsb 12/18/20

rest day

body:good
sleep:8hrs
nutrition:good
notes: nothing

2011 goals

2011 goals

Strength
• Clean & Jerk 245 (195)
• Deadlift 470 (415)
• Squat 360 (315)
• Shoulder press 170 (160)
• Snatch 185 (165)
Endurance
• Sub 1 min 400 (1:03)
• 2:30 800 (2:50)
• Sub 20:00 5k (21:02)
Bodyweight
• 60 kipping pull ups (47)
• 10 straight muscle ups (5)
• 40 toes 2 bar (21)
• Sub 4:30 100 burpees (4:39)
Crossfit
• Sub 3:15 Fran (4:08)
• Sub 3:15 Grace (3:58)
• Complete 1000 double unders for time
Big Goal
• Complete 100 day burppee challenge
• 48hrs of goat work and or skill work

w2 d2 cfsb 9/25/2010

deadlift 3x3
355-365-375

1x12-15
260 for 18

8rds
3 hang power clean 155lbs
6 jump and touch 24" above height
25yrd sprint
9:15

Muscle up practice

Body:shoulders sore
sleep:8hrs
nutrition:good
notes: The deadlifts felt really easy today both on the heavy sets and the high rep. I though 260 would be a good weight to barely get to 15 and I ended up banging out 18. The wod was a really good one it was supposed to be with 15 secs between rds but i decided to go straight through. I am home for break so I am decided to do muscle up work. I got 4 straight almost 5 so I havent lost to much but i am going to try to gain more back this break.

w2 d1 cfsb

squat 3x5
255-265-270

3rds each for time with a 1 min rest between rds
5 thrusters 135lbs
15 pull ups
30 squats
1. 1:01
2. 1:04
3. 1:08

3x25 leg lever
3x15 dips (bar dips best i could do)

Body:shoulders are fatigued
sleep:8hrs
nutrition: good
notes: still building up on the squats I definitely felt them but I know I can get 285+ which is pretty exciting. I want to start getting faster so I am going to start building in more cffb like wods with sprints involved and things like that. Other than that nothing special going on. Deadlift day tomorrow I will be waiting until I get home to wod so I can have a better environment than the gym which I am already sick of.....can't stand retards curling at the squat rack.

w1 d7 cfsb

rest day

Body:good
sleep:7hrs
nutrition:good
notes: nothing special

w1 d6 cfsb

press 3x5
125-135-140

1x10-15
105 for 15

3rds for time
500m row
50 du
25 burpees
15:02

Body: good shoulders a little tired
sleep:6hrs
nutrition:good
notes: today i really felt the affect of the first week and I need to sleep a lot more and eat more to recover better. I did this workout a few months ago and got 13:28 so I figured I need to be recovered more I did not feel that recovered at all. Rest day tomorrow then back at in on thursday!!!

w1 d5 cfsb

Front squat 3x5
205-210-215

back squat 1x15-20
215 for 20

3rds of "The Chief"
amrap 3 mins
3 pc 135lbs
6 push ups
9 squats
*rest 1 min between ea. rd
1. 6rds
2. 5rds + 3pc
3. 5rds

3x10 T2B

Body: feeling great
sleep:9hrs
nutrition: good
notes: The front squats felt really good and light surprisingly. I decided to start a bit lighter than my max because it is the first week and I am still getting my body used to it again while still getting stimulus. The wod was a really good one I have done this one before and I pred on it by a ton. Feeeling really good lately and loving it. Ive got press tomorrow and then a wod and after that it is a rest day.

w1 d4

rest day

mwod

Body: abs sore
sleep:8hrs
nutrition: good
notes: today was my rest day just switched with yesterday this will be the only week I do this. Back on schedule tomorrow.

w1 d3 cfsb

25 squats
25 push ups
25 pull ups
25 sit ups
50 squats
50 push ups
50 pull ups
50 situps
75 squats
75 push ups
75 pull ups
75 sit ups
17:31

3x30 leg levers

Body:abs sore
sleep:8hrs
nutrition: good had ice cream
notes: solid workout changed my rest day to sunday because I knew i wouldnt be in the best condition to workout then and I was good to go today.

w1 d2 cfsb

deadlift 3x3
335-355-365

1x15-20
250 for 20

5rds for time
7 hang squat cleans 145lbs
10 chest slap push ups
8:28

3x20 ghds
3x20 be

Body:good all over
sleep:9hrs
nutrition:good had some beens at chipotle
notes: solid day today my neck started to get tight during the last set of deadlifts but felt fine afterwards. The wod hurt like a fucker. I am not drinking tonight so I will be doing my longer metcon tomorrow. I wanna hit a good one and I will be going out sat. night so sunday will be my rest day for sure.

CFSB w1 d1

squat 3x5
245-255-260

15-12-9
pull ups
65lbs db swings
burpees
3:52

Body:good
sleep: 8hrs
nutrition: good
notes: well i started cfsb today but I am not sure if I am going to keep doing it because today I found out that for lax which is about a month and a half away we are dong a military type program the first week. So I need to be in the best fitness shape possible gpp wise so I am not sure what to do at this point I will be thinking about it tonight and talking to people about it so we will find out tomorrow.

Rest Day

Rest Day

Body: quads and lats sore
sleep: 6hrs
nutrition:good
notes: took today as a rest because tomorrow i am starting another CFSB cycle looking forward to getting stronger lets get it!

RIP Uncle Chuck

With a 30 min time cap
complete jackie
complete grace
with whatever time is left do as many rounds of cindy as you can
*the number of rd of cindy is your score
18rds +5 pull ups + 10 push ups

mwod

body: drained
sleep: 9hrs
nutrition: good
notes: Today my uncle passed away at 4:15am we all knew it was coming it is better that he is now at peace and is not suffering. So today I wanted to get a complete killer of a wod in honor of him. This one seemed to be a great one so i decided to do it. I used my uncle as motivation and whenever I wanted to stop or slow down I would think of him and pick it back up and keep pushing. I almost broke down after this effort because I was just so emotionally and physically drained. I will never forget him and he will always be in my prayers. RIP Uncle Chuck.

snatch and dizzy

power snatch 2-2-2-2-2-2
135-145-155-165f 2nd rep-155-155

5rds for time
5 deadlifts 275
10 burpees
2:35

Body:good
sleep:9hrs
nutrition:good
notes: good snatch work today almost had 165 i think I could have got it if i didnt start so strong in the beginning. The wod was killer as always. I couldnt drop the weight from the top so that is where i lost my time from my pr i was only off by 6 seconds so that makes sense. Tomorrow I am going to hit a longer cf wod most likely and some skill work.

Rest Day

Rest day

2 mwods

body: trap, quads, and hip flexors sore
sleep: 10 hrs bad quality though
nutriton: ok drank last night and so messed with my eating today
notes: body is really tired from the week and needed this day off pretty bad. I am going to start another cycle of cfsb this week sometime but tomorrow I am going to hit it hard for sure.

squat and wod

squat 5-5-5
265-275-275

21-15-9
95lbs push press
55lbs db swings
box jumps 20 in.
5:28

Body:shoulders sore
sleep:7hrs
nutrition:good
notes: squats felt really good to do again and i felt good at that weight not looking to pr today just go heavy. This wod was made up by a friend and decided I wanted to try it. It was a full out sprint all the way through and was a good one. Tomorrow will be doing another wod.

amrap 20, 4ct flutter kicks

amrap 20 mins
95lbs thrusters 5 reps
95lbs hang pc 7 reps
95lbs sdhp 10 reps
8rds +1 thruster

3x15 4ct flutter kicks

mwod

Body:good
sleep:not good because I drank last night
nutrition:good today
notes: I wanted to see if I improved at all from september because thats when I did this one last and it has 2 exercises I am not so good with in it. I beat my old record by a few reps so i was happy about that. The mwod helped loosen up my shoulders for sure and felt really good. Tomorrow I am going to hit a strength day and a shorter metcon I believe.

12/2/2010

rest day

PC, wod, leg levers, pistols

Power clean 3-3-3
185-195-205

for time:
15 hspu
1 l-pull up
13 hspu
3 l-pull up
11hspu
5 l-pull up
9 hspu
7 l-pull up
7 hspu
9 l-pull up
5 hspu
11 l-pull up
3 hspu
13 l-pull up
1 hspu
15 l-pull up
14:54

3x15 leg levers
3x20 pistols

mwod

Body: tris, hamstrings, lats, abs sore
sleep:9hrs
nutrition:good had some cheese and dark chocolate
notes: Once again I went really hard in the gym and was feeling good. I think I finally figured out a great training method that will keep my intensity up and going at all times. I read an article today that I saved on my computer that is probably the best article I have ever read and I am going to complete adjust my attitude towards the way it should be and the way it was before I got so caught up in things. http://journal.crossfit.com/2010/11/fitness-is-character-and-failure.tpl#_login that is the link to the article I also saved it on my computer I want this everywhere so I can always remind myself about it. Tomorrow will most likely be a rest day but we will see how I feel in the morning.

wod

For time:
row 1000 meters
25 burpees
row 750 meters
50 burpees
row 500 meters
75 burpees
21:10

Mobility wod

captains practice

Body: abs, glutes, hamstrings sore
sleep: 9hrs
nutrition:good
notes: Great day today. This workout was exactly what I was looking for. It was a really tough one, I did the mobility wod for my hips and it felt really good. I also did some extra stretching after the mobility wod and also after captains practice. captains practice was a really good run too so all in all it was a great day. Note that the head pain was not there today and I have been stretching my neck muscles.

Wod, ghds, BE, tabata sprints

10rds for time
15 deadlifts 135lbs
15 push ups
9:11

3x15 GHDs
3x15 BE

Tabata Sprints on turf barefoot

mobility wod

body:good
sleep:9hrs
nutrition:good just about strict all day
notes: did a good amount of work today. During the wod i started to feel that headache a little bit again but not bad so I think that it is getting better. I am going to keep the heavy stuff down for a bit longer then retest to see how it feels after it has something to do with the muscles in my neck if i strain them or not i know that for sure. Got an internship today at westborough high for the winter time so hopefully they have a good gym that I could possibly use.

Rest day

rest day

body:quads sore
sleep:10hrs
nutrition:good
notes: nothing

Helen

3rds for time
400m run
21 db swings 50lbs
12 pull ups
8:55

mobility wod

body:not to bad all around
sleep:8.5hrs
nutrition:good had some ice cream though
notes: I decided today I wanted to see if i could pr on helen and I did by a good minute and a half or so. I was really pushing hard and it felt great. Other than that nothing really else went on today.

Snatch work

Complete 8 rds of:
2 power snatches
2 snatch pulls
2 power snatches
*dont drop weight
*if dropped 3 hspu penalty foreach drop
*go as heavy as possible
*rest as needed
115,125,130,130,130,130,130,130

Body:quads sore
sleep:9hrs
nutrition:good
notes: solid day body wasn't up for a metcon but I felt like doing a little snatch work so this one was perfect.

Murph

For Time:
1 Mile run
100 pull ups
200 push ups
300 squats
1 Mile run
31:20

mobility wod

Body:legs a bit tired all around
sleep:9hrs
nutrition: not to bad considering it was thanksgiving I had large piece of pumpkin pie and a lemon lush square
Notes: I decided that I wanted to do a killer thanksgiving wod to keep the tradition of good wods on holidays. It went really well, i partioned it as follows...First half I did cindy style so 10 rds of 5 pull ups 10 push ups 15 squats.....the second half I did 5rds of 10 pull ups 20 pus ups 30 squats and that seemed to be a little faster than the cindy style one. All in all a really good wod and will be feeling it tomorrow for sure. The mobility wod I did today was a shoulder one using a band and it really felt good and I could feel a huge difference. Tomorrow I am thinking of wodding again depending on the sleep I get tonight and how the body feels.

Kelly.......

Kelly
5rds for time:
400m run
30 box jumps 24"
30 wall balls 20lbs ball
23:40

Body:calfs and achilles sore
sleep:9hrs
nutrition:great
notes: So today I decided to do Kelly for the first time since the only other time I have done this one back in jr yr of hs. It was not much different this time around as painful as I remembered and maybe a little more. I killed it though. I got the blood work results back today and everything was normal except my Vit D is low so I will be taking some Vit D supplements 2000 units a day until it gets back up to normal. Going to do work on food tomorrow at Thanksgiving and I am going to hit another killer wod first. No mobility wod today so I will be doing 2 tomorrow.

Trail Run

1hr 12min trail run

Mobility wod

Body:quads a bit sore
sleep:6hrs
nutrition:good besides oatmeal for recovery
notes: woke up at 4:30am to run. Not my favorite run I was in pain and kicked a bunch of rocks so I just wanted it to end. I am going to crossfit for the rest of the week I need a break from runs for the rest of the week. Went to the doctors today and got blood work done so I will be waiting on results from that.

Wod

10 rds for time
10 pull ups
10 ring dips
10 sit ups
10 squats
14:02

Mobility wod

Body:hip flexors still sore
sleep:9hrs
nutrition:good
notes: still taking it kind of easy to get my head back into it. It only hurt a bit during the workout so I think It is slowly getting better which is good. I have a doctors appointment tomorrow to do blood work and make sure everything is ok. The wod was a good one I did everything unbroken but the ring dips which was expected. I think I could have done it faster if I wasnt so worried about my head. I also did the mobility wod for yesterday again today I am going to keep at that because I can tell that it is going to help with injury and plateauing.

Rest Day

Rest day

Mobility wod:
paleo chair for 10 mins in and out of it

Body:hip flexors sore
sleep:5hrs
nutrition:ok had some ice cream
notes: started today doing the mobility wod a day behind the schedule so I can be on my own schedule. I think that this is what I need to start doing to improve my all around fitness so I am going to stick with it and hopefully see some results.

11/20/2010

for time
30 hspu
40 pu
50 db swings 50lbs
60 situps
70 burpees
13:20

Body:not bad head still hurt a bit
sleep:10hrs
nutrition:not so hot drank and had a massive calzone
notes: good day. had to slow down a bit because of my head but that was about it it is def a pulled muscle. taking tomorrow off.

Sick fucking day

Lynne....only 1 rd
bench @ 155lbs 20 reps
pullups 45

1min on:3min off x6
around turf in vffs

50-40-30-20-10
4 count flutter kicks
crossfit push ups
12:03

Body:hamstrings sore, head problems
sleep;10hrs
nutrition:good
notes: ok so yesterday this pounding pain started in my head during the OH squats and it continued today so i had to stop lynne. It happens when I do something high intensity with some resistance and it is behind my ear more central and just pounds on both sides to the point were I have to stop and then it will go away but If i try to start again it hurts again. Not sure what the hell it could be but it doesnt hurt to bad when I run so I guess I will be doing more running until It goes away. I have a doctors appointment tuesday too.

11/18/2010

back squat 5-5-5
270-275-280pr

21-15-9
OH squats 95lbs
burpees
7:51

Body: lower back glutes and hamstrings sore
sleep:10hrs
nutrition:They had pumpkin pie at dinner couldnt pass it up
notes: I think that is a 5rep pr on the squats not positive though. The wod went ok I would of got a better time but for some reason I got a pounding pressure headache when I help the OH squats for to long in the back of my head. I think it has to do with my range of motion and flexibility and I am not flexible enough in my shoulders to do them yet so I will be working on that flexibility a lot more.

Tabata Deadlifts from hell, wod

Tabata Deadlifts from hell
30:20x6
66 total reps pr

3rds for time
WL 50m
broad jump 100m
run 200m
12:04

Body: back already is sore so are calfs from all those broad jumps
sleep:9hrs
nutrition:good had some milk and cheese again
notes: I woke up feeling pretty rested today so I decided to go decently hard. The deadlifts raped my back and I will be feeling them for a few days atleast seeing how I can already feel some pain and DOMS hasnt set in yet. This wod is a really good one I remember I was dying last time I did it and it did not disappoint once again I ended up laying on the turf for a good 5 mins until I could stand up straight again. I did it barefoot as well. Tomorrow I will be doing squats and then a really good wod. My diet has been pretty consistent mostly paleo with milk and cheese sometimes and I think that has to do with me recovering pretty fast so I am going to keep having a glass at each meal.

Rest day

Rest day

Body:tired but not sore
seep:9hrs
nutrition:good
notes:took a rest day wanna be ready for some good working out the next few days.

Press, lax cond., wod

Press 5-5-5
135-140-145

Lax conditioning (sprints and core work)

3rds for time
15 power cleans @135lbs
15 burpees
7:05

Body:knees hurt a bit, quads and calfs sore, overall tired
sleep:10hrs
nutrition:good had a glass a milk and cheese with my salad
notes:I got a good nights sleep but my body is still pretty beat from the run. My workouts today were pretty solid and not as sluggish as I thought I was gonna be. Other than that tonight I will try to get another solids night sleep and I am not sure if I am gonna wod or not tomorrow depending on how I feel in the morning.

Long Run

2hr and 34min

Body:quads and glutes sore
sleep:6.5hrs
nutrition:long run day so let it go a bit with some pancakes afterwards
notes: well today we woke up at 5:30am for a long early morning run at 6am. We went for 2hrs and 34mins and I felt really good until the very very end when I ran out of gels. My knees and ankles were a little achy but the strength to those areas will come in time. This run really proved to me that I could do the 50k in Jan. so I am pumped about that. Maybe taking a rest day tomorrow depending on how I am feeling we will see.

Wod and tufts walk

4rds for time
100ft walking lunge w/45lbs plate overhead
30 box jumps 24in
20 wall balls
10 hspu
19:05

walk at tufts 2 laps

Body: pretty good
sleep:9hrs
nutrition:not so great
notes: decent day, the wod was a really good one I will be feeling it tomorrow morning on my 6am run...... The walk was really nice because it was so beautiful out and we just chilled on it. The rest of the day I just hung around nothing special really.

11/13/2010

rest day

11/12/2010

rest day

body:good
sleep:9hrs
nutrition:bad and drank
notes:nothing really

Wod, GHDs, BEs, medium intervals

9-6-3
Front squats 185lbs
2x pull ups
2x T2B
7:11

3x15 GHDs
3x15 BEs

4x5 min intervals w/3 min rest

Body:hamstrings sore
sleep:8hrs (fucking fire alarm at 3:30 am)
nutrition:ok had some cheese on salads and soft serve ice cream
notes: The wod was a good one love heavy front squats in wods. The GHDs were almost full GHDs that I did on some thing that I found were and did BEs on those as well. The runs I did were on our shitty track but they still hurt pretty bad. Body is feeling pretty good besides the hamstrings from those deadlifts i would imagine another day or so of soreness there though. Tomorrow I am going to rest then friday wod saturday little run and then sunday a nice long run on some new trails. I will be at home this weekend as well.

Power snatch and wod

Power Snatch 3-3-3
135-145-155

5rds for time
40 double unders
30 box jumps 20"
20 db swings 50 lbs
15:00

Body: hamstrings, ass, quads sore and shoulders are dead
sleep:8hrs
nutrition:not to bad but had some ice cream and cheese on my salad
notes: today was a solid day training wise. I really need to work on my snatch its probably one of my lowest lifts compared to what it should be. The wod was a really good one liked it a lot would have had a better time on it too if I didnt fuck up on the double unders as much as i did. Today I decided that I am running a 50k course on Jan. 9th which is 2 months from today so i got some big time training to do. really looking foward to it though should be a blast.

squat, diane, and lax conditioning

Squat 5-5-5
265-270-275

Lax conditioning

Diane
21-15-19
225lbs deadlift
hspu
4:26 PR

Body:good
sleep:8hrs
nutrition:good glass of whole milk after dinner (i will be doing this more often)
notes: Today was a long day mondays always blow dick. But i finally got to workout after classes so I went and did my squats and they felt really nice, then I went to lax conditioning we did a good amount of sprinting with minimal rest so I counted that as my cfe wod and then I went to the gym after that and did Diane. I pr'ed on Diane by around 2 mins so i was pumped about that. This coming weekend I am going home and running with Ben and Contois again so it should be good.

11/7/2010

rest day

Body:shoulders sore other than that good
sleep: 4 or 5 hrs
nutrition:pretty good
notes:solid day just rested up for the week.

long run, bench, and weighted pu's

1 hr trail run out on the endicott course

Bench 5-5-5
195-205-215

weighted pull ups
3-3-3-3-3-3-3
45-50-55-55-60-65-65

Body:quads and shoulders sore
sleep:10hrs
nutrition:ok
notes: So i decided to run the cross country trail course for my run today so I did that a few times and realized that were some random trails that went off of it so I did a little exploring of some of them and some of them were a lot of fun. It was pretty cool just going out and just wondering out onto some trail. The bench and weighted pu's were just a little extra something something because I was feeling good.

Air force wod

20 thrusters
20 sdhp
20 push jerks
20 oh squats
20 front swuats
*weight is 95lbs
*4 burpees at the beginning of each min
13:52

Body:tired
sleep:9hrs
nutrition:not so great had a pumpkin muffin and some drinks
notes: this wod kicked the shit out of me i came very close to pukey for the first time ever. Guess I wasnt feeling that great i think i can do much better. I will get it next time. going to do a long run tomorrow maybe on the track with VFFs or maybe on the trails.

Rest Day

no training

body:biceps and calfs a bit sore
sleep:10hrs
nutrition:ok had some dairy
notes: took it easy all day body pretty beat up and feeling tired.

High rep squat, intervals

back squat
1x5x225 to warm up
1x15-20
225lbs for 16 reps

3x3min intervals with 3 min recoveries in VFFs
5 3/4 laps, 5 (almost 6 laps 50yrds or so away), 5 3/4 laps

Body:biceps and alts are sore
sleep:8hrs
nutrition:good hade ice cream though
notes: Back squats felt real nice today the high rep set i think is a pr and i warmed up with that weight just to get the stimuli going. I did the 3x3min intervals up on the track that i have no clue how long it is so i just counted laps. I did it all in the VFFs too and it felt really good I have been trying to use those more and more often to build my foot strength back up for longer running with less pain. Solid day happy about taking a rest day tomorrow body needs it pretty bad.

Power cleans and angie

Power Clean 3-3-3-3-3
175-185-195-200-205Pr

Angie
100 pull ups
100 push ups
100 sit ups
100 squats
11:20

Body:quads a bit sore and so is groin
sleep:7hrs
nutrition:good
notes: Pr'ed on power cleans so i was happy about that and also Pr'ed on angie. I was surprised about that as well. I hit 47 pull ups in a row to start it off. My diet has been great the past 3 days looking to keep that up for a bit since i ate like shit this past weekend.....Thanks popeyes girlfriend. Feeling a lot better these couple of days too and things seem to be turning around as well so we will see how things keep going. Tomorrow I will be doing just a wod and some medium distance intervals.

squat, hspu double under wod, lax conditioning

back squat 5-5-5
265-265-265

hspu
10-9-8-7-6-5-4-3-2-1
25 double unders after each set
12:11

lax conditioning

Body:good
nutrition: good
sleep:9hrs
notes: good day workout felt great and my recovery was good from the long run too. I will be hitting it hard this week and doing well on my diet too.

Rest Day

no training

body:calfs and achilles sore
sleep:11hrs
nutrition:good
notes: nothing special

Long Run on some new trails

trail run 1hr 9mins

body:quads sore
sleep:9.5hrs
nutrition: ok ice cream and oatmeal
notes: We did these new trails this week up on Keith Hill rd. They were pretty cool, different types from the ones near my house a lot more straight and a lot less turns. Still some good ups and downs mixed in. The first 20 mins of the run I felt pretty bad and then things surprising turned around for me and felt a lot better. I found the cruise control pace and just kept going. I didnt even use a goo and was pretty surprised about that. We went for 1hr and 9 mins. After the run had a nice meal and just relaxed will probably feel it in the morning with my calfs and achilles. Also my shoes ripped so I will be needing a pair of trail running shoes hopefully soon.

sdhp ring dip metcon

7rds for time

95lbs sdhp 10 reps

10 ring dips

9:30

body:biceps and quads sore

sleep:10.5hrs

nutrition: ....popeye's girlfriend.....

notes: today was a great day. workout was good really have been missing ring dips so I decided to do a wod with a good amount of them in it. Also went to the doctors today to see what I have. After describing my problems and a series of tests its been concluded that I have stress and anxiety. He said since its been getting better just to give it time and if it continues or gets worse to contact him back anytime and they can do some other stuff for me. So that makes me feel a lot better so hopefully is it down hill from here. Tomorrow is a long run day out on the trails <3.

Rest day

no training had captains practice......but that basically means show up and fuck around for 45mins then call it a day.

Body:biceps, chest, lats, quads all sore

sleep:4hrs

nutrition:good

notes: Could not sleep last night for some reason and had to wake up at 6am for practice. Went and ran around and coached stephens soccer practice but other than that just sat around. Came home tonight to get some extra rest and to see the doctor tomorrow. I will workout tomorrow and doing a long run on saturday if all goes as planned.

Tabata Something Else and lax conditioning

32 intervals of 20 sec on 10 sec off. first 8 pullups, second 8 push ups, next 8 sit ups, last 8 squats

pull ups: 17,16,14,13,10,9,9,8=96

push ups:25,23,18,15,13,12,12,11=116

sit ups:16,16,16,15,14,14,14,14=119

squats:22,21,21,21,20,19,18,17=159

Lax conditioning including station work and lots of sprints and core work

Body:not bad still a bit work down

sleep:not sure just not to good

nutrition:good besides the ice cream....

notes: really kicked my ass today in the workouts went really hard. Did tabata and then an hour later had conditioning and I went hard at both. Taking tomorrow off and light on friday preparing for a long run on saturday with Ben and Contois again. Update on my sickness, feel extra out of it after a workout but that is expected and my cough is down in my chest now. I feel fine other than that and my dizziness seems to be not as bad but who knows.

Cf Total and 2k row

CF Total

squat: 285,300,315 pr

press: 155,165f,160 pr

deadlift: 385,405,415 pr

2k row

8:08 pr

body: calfs kind of sore, feeling a lot better sick wise

sleep: 9hrs

nutrition: ok but had 2 pieces of pumpkin pie

notes: solid day still feelin the sickness a bit but a lot better on the dizziness. I decided to see my gains during cfsb and it made me pretty happy. I pr'ed on all of my lifts and my 2k too. I banged out 2 goals as well with my 315 squat and 160 press. Still hydrating and sleeping a lot to try to get back to 100%.

10/25/2010

lax conditioning

body:getting better

sleep:9hrs

nutrition: good

notes: just did the lax conditioning session to see how I was feeling. It wasn't to bad lots of sprints and core work, I could def tell that I was sick but getting better for sure. I am going to do CF total tomorrow and try to hit some prs!

New Program:

with the help of ben im on his new program that he designed to train for an eventual ultra over the summer maybe.

PROGRAM/SCHEDULE:

Day 1: Crossfit Metcon/Strength Day Paired with CFE (short distance intervals)
Day 2: Metcon/Strength Day/Active Recovery Day
Day 3: Crossfit Metcon/Strength Day Paired with CFE (medium distance intervals, no more than 10k run)
Day 4: Rest Day
Day 5: Metcon/Strength Day/Whatever Paired with a long Walk/Ruck
Day 6: Long Run
Day 7: Rest

Started today! lets get it!

Rest Day

Rest day no workout

Body:ok still worn down

sleep:9.5hrs

nutrition:ok some junk

notes: ok day developed a cough along with my sickness but hopefully that means its just turning into a cold. Staying hydrated and eating as much good stuff as I can and getting tons of sleep. Still having dizzy spells but not as many and not as bad for sure. Going to see how I feel tomorrow for workout wise or resting.

Change of plans

Rest

30 min primal walk in vffs

Body:sore and worn down/sick

sleep:11hrs

nutrition:good

notes: A few changes here. Run wasn't happening woke up feeling shitty and the actually sick part finally hit me. I talked to the doctor and he told me to pretty much just rest and relax til I feel better. Also The paleo challenge is coming to an end because it is not right for me I have done my work to get to this point and now I need to eat for performance and not to be clean. I will still be clean as possible but I am not going strict. Other than that that is about it. Hopefully I can rest up and get back at it soon.

Some Fun Stuff

3x max push ups hand release at the bottom

50,32,27

3x max strict pull ups

22,15,12

100 sit ups for time

2:04

tabata leg lifts

3x 1 min on 30 sec off planks

Body:shoulders very sore from bear crawls

sleep:10hrs

nutrition:strict day 2

notes: im doing a long run tomorrow so I did not want to go heavy at all or metcon hard so I just stuff with this stuff and it hurt just as bad I would say. I missed my pr on situps by a good 10 seconds but thats expected since I havent been doing them at all. I plan on bringing more core stuff back as soon as I am off cfsb and on my own/bens programming style. Tomorrow I am doing a long relaxing run at tufts I will probably do 2 laps in the vffs and then switch over to my regular shoes and keep going. I don't want to hurt anything so I will just see how everything goes.

cfsb w5 d4 Day 1 of 30 Day challenge Paleo

5 mins of barefoot jump roping mixing of techniques

"Brenton"

5rds for time

bear crawl 100ft

broad jumps 100ft

*every 5 broad jumps do 3 burpees

7:19

Body:shoulders sore

sleep:9hrs

nutrition:strict day 1

notes: solid day today, started the 30 day paleo challenge with ben and day 1 was a success. Actually had some good food today and feeling better and better each day so hopefully i keep progressing.

w5 d3 cfsb

Rest Day

Body:shoulders sore

sleep:9.5hrs

nutrition:ok had ice cream

notes: it was a nice rest day today just relaxed did some studying and that was a bout it. Im feeling better and better each day with the lightheadedness so I think that I have a virus of some sort and stress didnt help it. Ready to hit a hard metcon tomorrow. Tomorrow I will beginning the 30 day paleo challenge minus goos on long run days. I will be doing this challenge with Ben so enough said lets get it.

w5 d2 cfsb

deadlift 3-3-3

365-375-380

1x15-21

270 for 15 reps

3rds for time

7 squat cleans 155lbs

14 hspu's

9:58

body:shoulders sore

sleep:8.5hrs

nutrition:strict

notes: solid day got a nice possible pr on the deadlifts not sure of what I did before. Went to chipotle for dinner that was delicious and ate completely paleo all day once again. I have been light headed and stressed for a few days now I think all because of a lot of stress but it seems to be getting better now. I think i might be a little sick too but who knows im just gonna wait it out for now.

w5 d1 cfsb

squat 3-3-3

270,275,280

21-18-15-12-9-6-3

sdhp 75lbs

push jerk 75lbs

5:52

strict pull ups 2x max reps

22,16

Body:calfs and quads sore

sleep:9hrs

nutrition:strict

notes: pumped i hit 280 and got it easily, also major pr on that wod. Around 4:30 pr to be exact. All around decent day.

Rest Day

took a full rest day to recover from the long run

body:quads and calfs sore, knees hurt a bit

sleep:9hrs

nutrition:strict

notes: good rest day needed it to recover, got 1 week of cfsb left and then going to do maxes the next week and then start my a new program, with my once a week long run.

long run 10/16/2010

1hr 20min trail run

body:good

sleep:9hrs

nutrition:cheated

notes: went for a long trail run with contois and ben, I was really surprised at how well I did, I am getting back into running so I will probably do 1 long trail run a week as much as I can. We have a some trails here and when I go home we have some good ones too.

w4 d5 cfsb

3rds for time

135lbs hang power cleans 15 reps

15 burpees

8:05

Body:chest sore

sleep:7hrs

nutrition:good

notes: workout was really good skipped out on the squats and will be skippin on the press tomorrow because I am doing a long run with ben and contois. I am home now and it feels pretty nice to relax a bit. It was much needed.

w4 d4 cfsb 10/14/2010

ampra 15 mins

500m row

40 push ups

4ds + 250m row

Then finished off rd 5 at 17:30

Body:good

sleep:8hrs

nutrition: good....drank again

notes: solid day today i was strict all the way until I drank. This workout was a really good one all push and pull just hurt all around. Im going to front squat and high rep backsquat tomorrow along with a metcon and then on saturday I am going for a long trail run with contois and ben. They are going for 2 hrs....we will see how long I will make it my endurance shouldnt be to bad because of lax but I still havent done anything over a 5k since that last run I did with them back before last winter.

w4 d3 cfsb

Rest day

1 hr lax game at night

body:quads back and chest sore

sleep:8hrs

nutrition:good but drank

notes: solid day we drank before the lax game it was a blast i didnt really care cuz it was supposed to be a rest day anyways so why not. I pretty much sweated it all out anyways and was almost sober by the end of the game. Ready to hit a metcon hard tomorrow pretty excited.

w4 d2 cfsb

Deadlift 3-3-3

355,365,375PR

1x15-21

265 for 16 reps pr

For time:

100 double unders

75 box jumps 20"

50 db swings 50lbs

25 burpees

9:17

Body:chest quats tris and bis sore

sleep:9hrs

nutrition:good had ice cream

notes: I felt really good today, The 375 deadlift which is a 3 rep pr and it felt easy and I banged out 16 reps with 265 which is aso a pr. My strength is really flying up there. This metcon was a really good one as well. It was all things that I love to do and it hurt pretty good. Training is going well lax is over til the spring so I will be solely focusing on my training, besides the wednesday night winter lax thats just a fuck around time.

Decided to workout but not cfsb

"Tabata This"

tabata row

rest 1 min

tabata squats

rest 1 min

tabata pull ups

rest 1 min

tabata push ups

rest 1 min

tabata sit ups

Row:823m total

Squat:23,23,22,21,21,21,21,21

pull up:17,15,15,10,9,7,8,7

push up:25,22,17,15,13,11,11,11

Sit up:16,15,15,14,14,14,14,15

Body:ankle kind of hurts from lax yesterday

sleep:8hrs

nutrition:really good

notes:I decided to workout today because I felt good after my hangover went away. This was a really good workout Im not sure how it compares but I def was not on my A game today to tell you that much. Had a shittty night sleep didnt go to sleep til about 3am and slept til 12. I will get back on deadlift tomorrow.

Rest Day/End of Fall ball tourney 10/10/2010

Took the day off had a tournament against D1 teams

Body:shoulders sore

sleep:8hrs

nutrition:bad

notes:the tournament went great I was on 3rd line and got some good runs in almost had a few goals too. The had a lot of food there for us so I had 2 pb+j sandwiches and 5 home baked soft chocolate chip cookies that one of the parents made. I am taking monday off and then starting with the deadlift day on tuesday.

w4 d1 cfsb

squat 5-5-5

260,265,270

metcon:lax practice and sprints

Body: good but i think i pulled a muscle deep in my back cuz its been feeling pretty weird all day.

sleep:6hrs plus hr nap

nutrition:good had ice cream

notes: My squats are heading up there I got 270 for 5 pretty easy so that made me pretty happy. I dont know if im going to be able to do the deadlifts tomorrow because we have our end of fall ball tournament in braintree pretty much all day. So if not I will just do the deadlifts on monday.

Rest Day

Rest day no training besides lax practice but was a lighter practice.

Body:good

sleep:7hrs

nutrition:good

notes: solid day today my last 2 days got mixed up so i will be starting week 4 tomorrow. Made 3rd line middie with both my roommates so we are pretty pumped about that. We will definitely be getting some good time during games next season. All in all good day.

w3 d7 cfsb 10/7/2010

shoulder press 5-5-5

135,140,145

1x12-20

115 for 13 reps

perform 3 c+j on the min for 8 mins

*for every rep not complete perform 5 burpees at the end

*go as heavy as possible

@ 160lbs

no misses

Body:good

sleep:8hrs

nutrition:good but had ice cream and drank

notes: solid day my program got all mixed up so Im gonna take off tomorrow and get back on cfsb week 4 starts the next day but im gonna add some more cfe into it kind of like i have been doing. I had some help from my friend and I think this will be best for me for now we agreed.

w3 d6 cfsb

lax practice with sprints and then late night lax game

body:good but tired

sleep: 6hrs plus 1 1/2hr nap

nutrition:good but had ice cream

notes: skipped in the shoulder press had no time really and felt really beat down from all the lax and lack of sleep. I will do the shoulder press tomorrow on the rest day. I am playing really well in the ive been right up there scoring goals with the top middies. Going to hit a pr on press tomorrow and hitting the last week of cfsb hard.

w3 d5 cfsb

Front squat 5-5-5

215,225,235

back squat 1x12-20

225 for 15 reps

metcon=lax practice with sprints

body: quads sore

sleep:5hrs

nutrition:good

notes: it was a solid day the 300s in practice sucked and I did really well on the squats i was very happy.

w3 d4 cfsb 10/4/2010

3rds for time

10 50lbs db clean to thruster

15 burpees

30 squats

13:18

body:back and lats still sore

sleep: 9hrs

nutrition good had ice cream

notes: good workout but the dumbells suck they are to wide so i wasnt able to go from the clean into the thruster in one motion i had to clean them up then go to the thruster. Other wise it was killer workout. Im not sure if i said this yet so im going to say it again. This is my plan: 4 week cycle of cfsb, 1 week for tests, 1 week active recovery/off, back to some sort of crossfit to be decided at a later date. This is the plan for now so lets see how it goes.

w3 d3 cfsb

Rest Day

Body: upper back lats and quads sore

sleep:7.5hrs

nutrition:good

notes:had a full rest day and it was really nice. My back is very sore from those deadlifts yesterday im getting close to a pr I believe so ill be pumped when i hit that. Tomorrow is just a longer metcon day so I will be deciding what one to do tomorrow.

w3 d2 cfsb 10/2/2010

Deadlift 3-3-3

345,355,360

1x12-15

260 for 15 reps

21-18-15-12-9-6-3

pistols

pull ups

7:14

body:good

sleep:7hrs

nutrition: drank had 1 piece of pizza otherwise good

notes: solid day drank the night before and tonight. I wanted to work on pistols so that is why i did this workout my legs will be sore tomorrow for sure after all of those. As well as my lats. I didnt break once on the pullups though and i was happy about that.

w3 d1 cfsb 10/1/2010

squat 5-5-5

255,260,265

metcon=lax practice sprints

body:good

sleep:6hrs

nutrition:cheated a little

notes: solid day squats felt really good Im deadlifting tomorrow but probably not gonna metcon because of all the sprints we did Im pretty wiped.

w2 D7 cfsb

Rest Day

Body:lets tired but not sore

sleep:8hrs

nutrition:good

notes: finally a rest day lands on a day without practice so i was able to have a full rest day. Week 2 is over and already seeing improvements which im loving. Cant wait to see my 1 reps at the end of the cycle. Also when this cycle ends I will be taking 1 full recovery week with some yoga mixed in and lots of stretching icing and hopefully healing my back and glute fully. After that I will re-evaluate my goals and see if I want to get even stronger or go to a cfe type of bias.

w2 d6 cfsb

shoulder press 5-5-5

135,135,140

1x12-15

115 for 13 reps

metcon was lax practice went hard and did sprints

Tabata Row: 873m

Body: pretty good glute started to hurt a bit today but that was the first time in a while. maybe Im making progress?

sleep: 8.5hrs

nutrition: good

notes: solid day today I had a really good workout I got 140 up pretty easy on the shoulder press and I had a really good practice.

w2 d5 cfsb

Front squat 5-5-5

205,215,225

back squat 1x15-20

220 for 16 reps

metcon= lax prac with sprints

body: shoulders and upper back is sore

sleep: 8hrs

nutrition: good ice cream

notes: today we had an am practice and we did a good amount of running with sprints and scrimmaging involved so I used that as my metcon cuz once again i dont wanna over train. So then I did the squats after classes and they felt really good too.

w2 day 4 cfsb 9/27/10

3rds for time

500m row

50 double unders 25 burpees

13:28

Body:legs a bit tired

sleep:8hrs

nutrition:good

notes: decided to tighten up a bit on my nutrition see if i feel different and I actually do feel better. This workout was a variation that i made up from another one that was similar but i wanted to make it harder so this is what i did and it definitely was really hard. I havent rowed in a while so I will probably be sore for practice tomorrow. Everything else is going really well as of now.

w2 d3 cfsb 9/26/10

Rest Day/not really

had lax practice and we did 2 17's and a serpent as well as a full practice.

Body:back sore all over

sleep:9hrs

nutriton:not to good but needed to make up for the carbs lost early am and drank

notes: I had regular homefries for breakfast after practice because i needed a quick source of carbs to recover from the running it seemed to have worked though. Ready to hit it hard again for a metcon.

w2 d2 cfsb 9/25/2010

Deadlift 3-3-3

325,345,355

1x12-15

255 for 15 reps

3rds for time

10 pull ups

10 135lbs c+j

10 20" in box jumps

8:23

body: legs a bit tired

sleep: 9hrs

nutrition: good

notes: solid day drank last night but got a lot of sleep so didnt really feel it that much. The deadlifts felt really nice too. The workout kicked my ass too i was pumped there was a lot of openings in the weight room when I went so I had a lot to work with.

day 1 w2 cfsb

Squat 5-5-5

245-255-260

metcon: lax practice and sprints at practice

body: good

sleep: 7hrs

nutrition: good drinks

notes: Solid day this morning. the sprints felt really good and squating felt awesome for sure. I'm already seeing improvement which is nasty. I cant wait to see my max at the end of the cycle its gonna be nuts.

w1 day 7 cfsb

Rest day

body:back a bit sore

sleep:5hrs

nutrition:good ice cream though

notes: today was a solid rest day and Ill be ready for another good week. We have practice at 5:45 am and then ill do my lift after practice because im going to BC tomorrow night.

w1 Day 6 cfsb

shoulder press 5-5-5

135,140f 3rd rep,135

1x10-15

105 for 13 reps

For time:

42 DUs

21 DB swing 70lbs

30 DUs

15 db swings 70lbs

18 DUs

9 db swings 70lbs

4:20

Body:back is kinda sore and left shoulder hurt a bit during presses

sleep:9hrs

nutrition:good

notes: today was a solid day i was pumped that i found out we have rowers no now i can use those in my workouts and i also found a back hallway where i can take weights away from the retards in the gym. All in all solid first week. rest day tomorrow then hitting it hard again next week.

W1 Day 5 cfsb

Front Squats 5-5-5

185,205,215

back squat 1x15-20

215 for 17 reps

Metcon=lax practice did sprints and lots of scrimmaging

Body:shoulders and back sore a bit

sleep:6hrs

nutrition:good but had ice cream

notes:solid day today had a good prac and good lift sesh.

Day 3 cfsb

grace at 155lbs

7:43

3xmax rep pull ups strict 2min rest

21,14,10

body:back a bit sore

sleep:9hrs

nutrition:good

notes:solid day didn't have much choice on my workout due to lack of stuff, im doing cfsb with a twist i decided 2 of the days im going to do a cfe workout instead of a metcon just to keep me rounded and not lose to much endurance again. other than that everything is solid. got a 5:45 practice tomorrow again and then ill lift and do cfe. I believe ill do cfe on back squat day and shoulder press days from now on!

Day 3 cfsb

rest day

body: upper back sore

sleep:6hrs

nutrition:ok and drank casual

notes: solid rest day today i enjoyed it had some ice cream and home fries that were really good. Im pumped to hit it hard tomorrow though.

Day 2 CFSB

deadlift 3-3-3
315,335,345

1x15-20
235 for 16 reps

5-4-3-2-1
sdhp 135lbs
jerk 135lbs
pistols (each leg)
4:40


body:pretty good
sleep:7hrs
nutrition:drank and ice cream
notes: felt pretty good deadlifting today I havent in a while. Definitely really tired though took a 20 min power night to get ready for another party night. Rest day tomorrow other than that things are good.

9/17/2010 day 1 of CFSB

started cfsb

back squat 5-5-5
235,245,255

5rds for time
10 135lbs power cleans
15 push ups
8:00

body:back hurts
sleep:6hrs
nutrition:good ice cream though
notes:today was a good day I decided to say fuck it and do another cycle of CFSB and then a cycle of endurance after it. By the end of this I should be getting really big and fast. Im gonna create some goals for this cycle tomorrow during the day and write them down.

catch up

9/15/2010 lax practice (hurt back didnt work out)
9/16/2010 rest day

body:quads sore back hurts
sleep:no clue
nutrition:good but got iced
notes:did pt today and have prac tomorrow hopefully ill be good to workout cuz my backs been killin me.

WOD

10 rds for time
10 front squats 135lbs
5 burpees
17:52

body: back hurts shoulders sore
sleep:8.5hrs
nutrition:ok had a piece of pizza
notes: this workout was a really good one it was a lot of front squats. It killed my legs thats for sure. Ive been getting some good sleep lately its been kind of nice. I do have to wake up at 5am tomorrow for lax again but o well. I am still gonna crossfit tomorrow after classes.

9/14/2010

Heavy Fran
15-12-9
135lbs thrusters
45lbs weighted pull ups
11:52

body:back a little sore
sleep:9hrs
nutrition:good
notes:Today was a solid workout. The thrusters felt really good I was actually surprised. People started to get in the way of my pull ups though so it kinda slowed me down a bit. Im not sure what workout im gonna do tomorrow yet because the mainsite one is a boring gymnastic one that I cant do anywhere here anyways.

catch up

9/10 2 a days lax try outs
9/11 lax try outs
9/12
Bench 5-5-5
205-215-225f last rep

jerk 3-3-3
155-165-175

max rep pull ups: 40

body:tired from all the lax
sleep:8hrs
nutrition:cheated
notes: Ill begin posting again this weekend was really busy with the begining of fall ball and stuff so I didnt really have a ton of time to keep track of much but now im back on track and will be posting daily again. Also getting back on crossfit mainsite.

Rest Day kinda

rest day captains prac.

body:calfs a bit sore
sleep:7.5hrs
nutrition: ok ice cream
notes: solid day taking working out off til monday because of try outs for the lax team I wanna be fresh. Ill keep it updated.

9/9/2010

Rest day

captains practice in the morning

body:good
sleep:7hrs
nutrition:good
notes: taking a few days off from working out due to lax try outs that got friday saturday and sunday ill hit it hard on monday though.

WOD

2 mile run
12:36

power clean 3-3-3-3-3
155-175-185-195-200pr

10,9,8,7,6,5,4,3,2,1
power cleans 1/2 bw 75lbs
burpees
5:22

Body: quads sore
sleep:6.5hrs
nutrition: had ice cream
notes: The 2 mile run this morning was at 7 am and I think i might have pred on it but im not sure. Also I was pumped at my pr in the power clean finally hit 200 for 3! The wod was a full out sprint all the way through because it was such a light weight but it was a really good one. Not really a rest day becasue we have captains practice tomorrow.

9/6/2010

overhead squat 3-3-3-3-3
135-145-155-160-165

Body:good
sleep:8hrs
nutrition:good, drank
notes:solid day I was really tired i need to catch up on sleep pretty bad but things will start to settle down now will update more tomorrow.

9/5/2010

50 strict pull ups
100 pushups hand release at the bottom
5k
34:57

Body:groin a bit sore
sleep:9hrs
nutrition:good
notes: Slept until 1230 today because I went to bed at 330. The lax houses are nuts to say the least. This workout was really awful i had to run the 5k on a treadmill i wanted to kill myself it was so boring. I felt really good after it though. Heavy lift tomorrow is gonna be good.

9/4/2010

Rest day

Body:legs a bit sore
sleep:7hrs
nutrition:good
notes: nothing big today just relaxed and party at night

WOD

3 300yrd shuttles with 2 min rest
44 sec 47 sec 52 sec

Max rep bench at 185lbs:15
Max rep squat at 225lbs:13
Max strict pull ups:22


Body: back and shoulders sore
sleep:6hrs
nutrition:good but ice cream
notes: Today we had a surprise fitness testing seshing at 5 am. I did really well finishing pretty high up in all the events so I was pumped about that. Tomorrow Im going to do some split jerk I think and then a wod or another heavy lift.

9/2/2010

amrap 20 mins of
95lbs thruster 5 reps
95lbs hang power cleans 7 reps
95lbs sdhpu 9 reps
7rds+5 thrusters+7 hang power cleans

body: chest sore
sleep:6hrs
nutrition:good
notes: first realy good wod at college was solid. still not sleeping much because we are still settling down and shit. It is pretty easy to eat decent at the dining hall so im pumped about that. After this weekend i will be back on a normal sleeping schedule for the weekdays at least. Gotta wake up at 4:30 tomorrow for conditioning tests. 3 300yrd shuttles, 17s, max bench at 185lbs, max squat at 225lbs, both reps, max pull ups.

9/1/2010

100 burpees for time
4:39

body:good
sleep:6hrs
nutrition:ok
notes:still getting settled into college will update more later

8/31/10

rest day

body:good
sleep:4hrs
nutrition:ok
notes: still gettin settled into college

Rest Day

rest day

body:good
sleep:7hrs
nutrition:ok
notes: solid day first day moved into college. more orientation tomorrow.

WOD

"Griff"
run 800m
run 400m backwards
run 800m
run 400m backwards
11:43

Body: hamstrings sore
sleep:9.5hrs
nutrition:good
notes: this was the last test before I go to college tomorrow. Did this 2 weeks ago and worked hard at my endurance to see if i could pr. Guess what i did and that is a great thing to end on this summer. Im gonna take 2 days off i think because we have a lot of stuff to do like move in and orientation. so ill be fresh and good to go on wenesday. Also my back is feeling pretty good.

WOD

21-18-15-12-9-6-3
sumo deadlift high pull 75lbs
push jerk 75lbs
10:27

p90x yoga

body:good
sleep:8.5hrs
nutrition: good
notes: the workout felt great i think the adjustments are helping because i had no back pain after the workout today. the yoga felt amazing as well i need to start doing more and more of that to regain flexability and prevent injuries.

8/27/2010

Took a full rest day

body: good inside right leg hurts like a pulled muscle though
sleep:9.5hrs
nutrition:had ice cream muddy buddies and drank
notes: today was a solid rest day i got adjusted yesterday and today and hopefully its gonna make a difference in my wod tomorrow. It feels great after he is done and I dont have a lot of pain the rest of the day so I hope its doing something.

WOD

21 pull ups
21 hspu
18 pu
18 hspu
15 pu
15 hspu
12 pu
12 hspu
9 pu
9 hspu
6 pu
6 hspu
3 pu
3 hspu
*pull ups are strict and hspu are nose to the floor
21:12

Body: good
sleep:8.5hrs
nutrtition: good
notes: solid workout today. My back wasnt bad all day but i was shooting around playing soccer and my muscle strain/tear started to hurt so i stopped. Having a charopracter look at it tonight and I will update how that goes tomorrow.

WOD

"Test 3"
tabata squats
as many muscle ups as you can in 4 mins
*begin time for MUs right after last tabata
*test score equals lowest tabata and number of MUs
23,23,23,23,23,23,21,21
13 MUs
21x13=273

endurance
45 sec on 45 sec off, 1:30 on 1:30 off, 3 on 3 off, 6 on 6 off, 3 on 3 off, 1:30 on 1:30 off, :45 sec on
as rxd

body:quads and calf sore
sleep:9hrs
nutrition:good
notes: test 3 was ok i wasnt tired or anything after it was pretty simple. But im dissapointed in my score. I really hit a wall on the muscle ups and i need to keep getting better at them it was the only thing holding me back on doing great on this workout. Then the endurance was killer. It was a really good endurance wod and i felt pretty good through it. During the 6 min one i almost hit a mile after the previous runs.

8/24/2010

5rds for time
50 jump and touch (target 18" above tiptoe reach)
40 squats
30 situps
20 push ups
10 pull ups
29:55

body:quads and glutes still sore
sleep:9hrs
nutrition:good
notes: this workout was really really good. I liked it a lot and it just took everything i had. The jump and touch sucked pretty bad and everything else was easy to bust through. I also went to PT but that was retarded and im not going back. Ill seek a new option.

8/23/2010

rest day

body: quads glutes sore
sleep: 10hrs
nutrition: drank and dark chocolate
notes: solid rest day my legs are really sore as expected from the lunges. took a hot cold bath and foam rolled to try to help too.

WOD

400m walking lunge
9:34 424 steps

tabata sprints
8x20:10 no distance measured

body: legs startin to hurt already
sleep:10hrs
nutrition:good
notes: The walking lunge was the first time i did the exact distance the pain was the same just lasted a little longer. So im going to call this a pr as well becasue i woulda pred if i did it on the course i did last time. I waited until the evening to do tabata sprints give my legs some rest but it didnt help to much. I did go all out on the sprints though they felt good and feels like im getting better. got a rest day tomorrow pretty excited for that but i just wanna keep getting better.

WOD

30-25-20-15-10
burpees
box jumps 24"
T2B
20:59

body: biceps sore, lower left back starting to hurt along with my muscle tear in glute
sleep:10hrs
nutrition:good
notes: i really liked this workout the only thing that held me back really was the t2b even though i got the kip down my hand are torn apart from all the pull ups ive been doing and it was hard to hold on. I cant wait to get better at them. Also my lower left back is really starting to hurt lately too ill have to talk to the physical therapist when i go again.

8/20/2010

3rds for time
50 pullups
21 ring dips
50 squats
17:41

3x800m run with 90 second recoveries
2:50, 3:08, 3:16

Body: biceps still sore
sleep: 9hrs
nutrition: good drank a bit
notes: Today was a really good workout i liked it a lot. my first set of 50 pullups i got 45 straight and was pumped about that. I put my endurance in there too which needs a lot of work still so im gonna keep doing that every other day or so dependig on the wod.

Rest Day

Rest day

played like 2hrs of pick up soccer

Body: biceps sore
sleep: 8hrs
nutrition:good
notes: today was a busy rest day. had my appointment to see results of mri and i am not in therapy trying to heal and get ready for the season. i couldnt be more fustrated with this situation its rediculous. But im gonna keep crossfitting just cant do anything to heavy for a bit. Ill make it work.

WOD

amrap 20 mins of
2 mus
4 hspus
11 db swings at 50lbs
10rds plus 1 mu

body:biceps sore
sleep:8hrs
nutrition:cheated with ice cream and beer
notes: today i felt pretty sluggish but thats ok because its the end of the cycle and ill take a solid rest day then hit it hard next cycle. mus are coming pretty well too but they still need lots of work.

WOD

Angie
100 pull ups
100 push ups
100 sit ups (anchored with abmat)
100 squats
13:32

Body:lower back hurts
sleep:9hrs
nutrition:good
notes: today was a really good workout i was pumped to try this one again becasue i have never done it with full ROM which i now know is more important than time so im calling this a pr for me. I also got 43 pullups straight to start the workout which is crazy i was very suprised and excited for that and it is also another goal complete 40 kipping pull ups. Tomorrow looks to be a good wod and im looking foward to it. I am also getting another tattoo tomorrow should be a good day.

WOD

back squat 2x5
260PR,260

3rds for time
30 wall balls 20lbs
30 squat snatches 75lbs (rep starts below knees)
22:14

3rds
200m run, 400m run, 600m run
rest amount it takes time to run
:31, 1:21,2:00
:36,1:37,2:28
:37,1:45,2:23

body:abs a bit sore
sleep:9hrs
nutrition:good
notes: today was a really good day i pred on back squat had a good wod and did my endurance which needs work and i felt beat up after but thats good so its working. i have a long way to go on the endurance part and i cant wait to keep workin at it.

Rest Day

rest day

45 min primal walk

body: triceps and abs sore
sleep:7hrs
nutrition:good
notes: i took a full rest day to completely recover and heal up. im ready to hit it hard tomorrow.

8/14/10

weighted pull ups
1-1-1-1-1-1-1
60-70-80-90f-80-85-85

body:triceps abs sore
sleep:7.5hrs
nutrition:cheated with ice cream and drank
notes: i just did weighted pull ups because i was feeling run down and im taking tomorrow off as a rest day so i can be completely ready for the next cycle.

WOD

Annie
50-40-30-20-10
double unders
situps (anchored with towels as abmat)
6:49

Griff
run 800m
run 400m backwards
run 800m
run 400m backwards
12:05

body:shoulders quads tricpeps sore
sleep:9hrs
nutrition:good had dark chocolate
notes: today was the first time i did annie with the anchored sit ups and abmat it made a bit of a difference so i am still happy about the performance. with griff on the other hand i was not happy about. i was off my pr by a good 30 seconds or so. I am going to do it again right before i leave for college to test it so I am really gonna work on my endurance and try to get it back up there or even better. I am still gonna maintain my strength as well.

WOD

10rds for time
95lbs thruster 10 reps
10 ring push ups
20:08

Body:shoulders sore
sleep:8hrs
nutrition:good
notes: This workout was a really good one i enjoyed it. I def can go sub 20 on it too. My shoulders will feel it tomorrow for sure and so will my triceps. Tomorrows wod is posted and it is annie so i plan on doing a back squat with it and an endurance after.

Rest Day

rest day

body:shoulders upper back quads and biceps sore
sleep:9hrs
nutrition:good
notes: so today i took advantage of my rest day and basically did nothing. it was much needed. my body is wrecked from that last cycle but feeling better now. I scheduled my next tattoo today and its going to be next wednesday. Also i got my results from my mri and they found nothing so im getting another one this time of my lumbar spine on saturday and meeting back with him next thursday so i will keep updating the situation.

WOD

scaled to 1rd
for time:
295lbs deadlift 24 reps
24 box jumps
24 wall balls
195lbs bench 24 reps (last 9 reps at 185)
24 box jumps
24 wall balls
145lbs clean 24 reps
30:15

death by pull ups
17rds plus 13 pull ups

Body:surprisingly good
sleep:10hrs
nutrition:good
notes: ok so again today a rollercoaster day for these workouts. The first wod was supposed to be 2rds i def should have scaled all the weight down so i could complete it. But being me i wanted to try it rxd and i finished the first round with absolutely nothing left in the tank and i woulda got hurt if i went through with the next round even scaled down. That workout was crazy but humbled me and ill know better next time for sure. i was happy with the death by pull ups it is a pr by 13 pull ups. My butterfly kip was feeling great all the way up til about rd 15 when fatigue really set in. Tomorrow is a rest day but we will see how i feel i might end up doin sprints or something like that.

WOD

press 3x5
135pr,135,135

3rds for time
95lbs ground to overhead 10 reps
200yrd shuttle sprint 50 yrds there and back twice
4:04

Body:quads sore
sleep:9hrs
nutrition:good
notes: ok so todays training was an up and down day. The press i set a pr on and was happy about that. The wod i didnt get what i wanted. I was shooting for sub 4 so i was upset with my self for not getting that and decided that i need to cut down a bit on heavy lifts and maybe only heavy lift twice a week and add more endurance once or twice a week. then after that i did some t2b work and mu work. I set a pr and also completed one of my 2010 goals of 5 straight MUs idk where it came from but they just felt realgood today so i was happy with that. So all in all a good raining day. So now im focusing on more on roundin out that i got my strength back.

WOD

squat 3x5
255,255,255

amrap 20 mins
185lbs back squat 7 reps
10 40lbs overhead wl steps right hand
7 burpees
10 40lbs overhead wl steps left hand
7rds

Body:shoulders and quads sore
sleep:10hrs
nutrition: ok cheated with ice cream
notes: today was a solid day. the workout hurt more than any other wod ive done before. The squats where just crazy hard to get back under and do all unbroken for a better time. I really liked it though. Im excited for tomorrow and will be ready to go.

Rest Day

rest day

body: shoulders and abs sore
sleep:7hrs
nutrition:good
notes: today was a solid rest day. done with burpee challenge. no real reason other than im sick of burpees and im upping my training so they are getting in the way. My abs are definitely feeling those ghds. and tomorrows workout is gonna be a good one im pretty excited.

8/6/10

day 43 burpees

5rds for time
5 mus
10 115lbs overhead squats
15 t2b
20 ghds (on ball)
36:15

body: quads sore
sleep:9hrs
nutrition:good
notes: today was a good workout mentally because im not good at mus the overhead squats and t2b so it was really tough for me. Also the john mayer concert was today and that was amazing. What a great day.

WOD

day 42 burpees

deadlift 3x3
350,350,350

amrap 10 mins
120lbs squat clean 6 reps
12 pull ups
24 double unders
3rds+6 clean+12 pull ups

Body:shoulders sore
sleep:9hrs
nutrition:good
notes: i was pumped with the 350 deadlift today it was a fight on the first rep and the second 2 came pretty easily after. The wod was a really good one i def gotta get better at the squat cleans. and good news is that my blood work came back and my cholesterol is excellent the only thing is my glucose is a 102 but that isnt that high so its all good. John mayer is tomorrow possible cheat day. And maybe rest day depending on my feeling in the a.m.

WOD

day 41 burpees

3rds for time
50 double unders
25 wall ball 2-fer-1s 20lbs ball
9:56

Body: neck and shoulders sore
sleep: 8hrs
nutrition:good
notes: solid day today took it a bit light because tomorrow will be a solid workout a long with a possible double day. It took a bit to recover from last night too. All in all it was a decently good training day.

8/3/2010

day 40 burpees

squat 3x5
250,250,250

5rds for time
135lbs squat clean thruster 5 reps
10 c2b pull ups
13:05

body:quads sore
sleep:10hrs
nutrition: good but drank
notes: today was a really good day the work out felt great and then after I went to a quarry with a bunch of people and jumped off of a 35 foot cliff the entire day and climbed the rocks all the way back up. It was a good rush and a lot of fun. Then we all partied at night at connors.

WOD

Day 39 burpees

6rds for time
400m run
25 burpees
20:38

body:good
sleep: 8hrs
nutrition:good
notes: so today i started back on the main page just starting 2 days behind so i can figure out my wods the night before along with strength. Also im going no dairy for 2 or 3 weeks and see if that has an affect on my workouts or not. Felt really good on the wod today even thought i havent done 400s in a while.

8/1/10

day 38 burpees

rest day

body:good
sleep: 9hrs
nutrition:good
notes: solid rest day. done with cffb and now im starting main page 2 days behind so i can change a wod if i dont like it and also add heavy lifts in 3 times a week.

WOD

day 37 burpees

SWOD: rest

DWOD: db quarter gone bad
5rds for reps
db thrusters 50lbs 15 secs
rest 45 secs
50lbs weighted pull ups 15 secs
rest 45 secs
burpees 15 secs
rest 45 secs
DB thruster:33 weighted pull ups:29 burpees:46

extra workout
3rds
8 front squats 155lbs
50 double unders
6:45

Body:good but tired
sleep:8hrs
nutrition:good had ice cream though
notes: overall it was a good day. i was feeling good and new i had a rest day so i did double wods. also i fot my mri today it was very easy to do and no i have to wait until the 11th to see the doctor and he will tell me whats going on.

WOD

Day 36 burpees

SWOD:
power snatch 8x2
140,140,140,140,140,140,140,140

DWOD:
complete 7rds:
max handstand hold
10 supine ring pull ups
*record total time in the handstand
7:21

body:shoulders a little sore
sleep: 9hrs
nutrition: good
notes: Training today was good. The handstands really started to hurt after like round 5. There was a lot of shake going on. The power snatch was good as well. Im starting to really get good at them. hopefully tomorrow is a good wod im really looking foward to it. also tomorrow im getting my mri so results will be in the future,

WOD

day 35 burpees

SWOD:
squat 3x5
245,245,245

bench 3x5
215,215,215 pr

full glute ham raises (from ground) 3x15

DWOD:
21,15,9 reps of
one arm db snatch left 50lbs
one arm db snatch right 50 lbs
toes to bar

11:16

body: lower back kinda hurts again.
sleep:9hrs
nutrition: good
notes: I was happy with the lifts today set a pr on bench and a pr on squat for starting with mono. The wod was good but the toes to bar killed me. i need to get better at those really bad. i can only string a few together and they are slow. its not the fact i cant get my toes up there its the fact i cant stop swinging to much. i did some work on them after the wod but not to much and still couldnt figure out that quick movement with them. o well something to work on. looking foward to tomorrows wod.

Rest Day

day 34 burpees

rest day

body:good
sleep:9hrs
nutrition: ok ice cream cheat
notes: solid rest day. got my blood work done in the morning and then went and talked to the doctor about my glute problem. they said i should get an mri so i am having that done on saturday. This will tell me what is wrong and what i can do about it. hopefully its nothing to serious. Im ready to hit it hard for this 3 day cycle though very stoked.

WOD

day 33 burpees

SWOD:
power clean 5x3
185,185,185,185,185

strict pull ups 3x max reps
20,15,12

DWOD:
15 rds
sprint 40yrds
*1:3 work:rest
as rx'd

body: lower back hurts a bit, shoulders sore
sleep: 8.5hrs
nutrition: good
notes: today was pretty good day. i was very happy getting 185 straight across thats def a pr. The sprints were ok they still hurt my tailbone area good thing im getting it checked out tomorrow. also getting bloodwork done tomorrow morning at 9. I also went to the super park and did some climbs on a firemans pole to test it out and see if it would be good in workouts which it would be. and we are getting a big tractor tire that ways a lot. we will have to get an exact weight of it sometime soon.

WOD

day 32 burpees

SWOD:
press 3x5
130,130,130

DWOD:
amrap 12 mins
30 walking lunges with a 45lbs plate over head
15 ring dips
*plate must be locked out
*knee must touch ground
5 rds

Body: triceps a little sore from laxin
sleep: 11hrs
nutrition: good
notes: today was a solid day. I was very happy with the 130lbs press straight across and it was decently easy. I am getting blood done wenesday as well as getting my tailbone checked out again. The wod today was a good one i was overall really happy with my performance today though. looking foward to tomorrows workout.

Rest Day kinda

day 31 burpees

played one lax game early morning

rest

body: not as bad as i though everything good except tailbone issue
sleep: 9hrs
nutrition: good
notes: last day at the glastonbury tourney we lost in the quaterfinals. I am pretty well rested and i should be good to go tomorrow for another great cycle.

7/24/2010

day 30 burpees

4 lax games in glastonbury

body: quads still sore
sleep: 9hrs
nutrition: good
notes: i was kinda mad i had to miss todays cffb wod it was the football fight gone bad but its ok becasue i got to play in a really good tourney. I got lots of run and am pretty tired to say the least. im going to get my tailbone situation checked out again hopefully get an mri too to figure out whats wrong.

WOD

day 29 burpees

SWOD:
deadlift 5rm: 340 pr
GHD situps 3x20 (using ball)

DWOD:
3 clean and jerks on the min for 8 mins
*for every rep not completed do 5 burpees
155lbs
no misses

body: quads very sore
sleep: 10hrs
nutrition: good
notes: Today was a very good day and it made me very happy to get that deadlift back to a 340 5rm. The workout was a really good one too got my last rep in with 2 seconds to spare on minute 8. It really had me pushing for time. Tomorrow I will be going to a lax tourney in glastonbury and playing 4 games tomorrow and possible 3 games sunday. I wont be working out but I will be getting my fill of running in for sure. Ill try to blog tomorrow but im not sure if the hotel will have free internet access.

WOD

day 28 burpees

SWOD:
bench 3x5
210,210,210

strict pull ups
19,12,8

DWOD:
8 rds for time
7 squats @ 65% of 1rm (195lbs)
8 standing broad jumps at least 6 feet
13:45

body:lower back hurts a little
sleep:7.5hrs
nutrition: good cheated with chocolate mousse
notes: todays workout was one of the hardest mentally ive ever done. Just getting back under the bar to squat a heavy 7 reps again was a mental task. It was a really good workout i got all of the squats unbroken but they were hard as hell. The rest of the day i relaxed and tried to rcover from the workout my legs are already getting sore. I went out to dinner and got a chocolate mousse thing that was delicious it was really small though. Im ready for tomorrow and whatever it brings.

7/21/2010

day 27 burpees

rest day

body: good
sleep: 10hrs
nutrition: good
Notes: didnt do a lot today. got a lot of rest in and feeling good. shot around a bit at the high school and then went out. need a lot of rest for this next cycle i have a lax tourney all weekend as well.

WOD

day 26 burpees

SWOD:
Squat 3x5
240,240,240

DWOD:
amrap 12 mins
2 power snatched @ 80% of 1rm (125)
2 rds of 3 pull ups 5 push ups 7 squats
9rds

Body:calfs and hamstrings sore
sleep:7hrs
nutrition:good
notes: my squat has been constantly going back up so i am pretty excited about that. aslo have been doing a lot of snatches lately so im hoping my snatch will be going up as well. The dwod today was a really good one i enjoyed it. I didnt sleep well last night it was so hot in my room again. Tomorrow will be a good rest day ill try to get a primal walk in or something like that.

WOD

Day 25 burpees

SWOD: press 3x5
125,125,125

5xmax rep ring dips:
22,16,15,14,12

DWOD: 10 rds
100 meter sprint

x stretch

body:hamstrings and quad sore
sleep:10hrs
nutrition:ok cheated with ice cream
notes: Today was a good day but i was really sore until i did x stretch. The ring dips the press and the sprints felt really good even though i was very sore. I cheated with a lot of ice cream and candy. I also drank about 6 beers. Ill be good for tomorrow though.

Rest Day

Day 24 burpees

played 1 game in the morning then came home.


Body: Tired, hamstrings calfs back quads sore
sleep:not good
nutrition: ok
notes: this weekend was a long weekend in NY playing some lax. It was hard to eat really clean there just because of time and games and things like that but I did my best. I am extremely sore and tired. Im going to hit the bed early tonight and get at it tomorrow.

7/172010

day 23 burpees

didnt work out because I had a lax tourney.

Played 5 straight games of lax each an hour long

Body: exhausted 5 games really takes a toll
sleep:9hrs
nutrition:good
Notes: I had a lot of fun playing at the tourney. It was my first time gearing up since the season when it ended with me having mono. I felt really good so i just kept playing and playing. Staying over in a hotel as well so we will see how well i sleep.

WOD

Day 22 burpees *done with weighted vest

SWOD:
squat 3x5
235,235,235

DWOD:
complete 8 rds
2 power snatches
4 snatch pulls
2 power snatches
*do not drop weight
*If dropped count as a penalty 1 penalty is 3 hspus
*go as heavy as possible
*rest as needed between rds
115,125,125,125(1p),125(1p),125(2p),125(1p),125,125
5 penaltys=15 hspus

Body: lower back a little sore
sleep: 9hrs
nutrition: good ice cream cheat
notes: I was excited to work out today because I saw that I had squat again. I went up 10lbs on my squat from 3 days ago so I am regaining strength pretty quickly which I am excited about. I have never done snatch pulls before but I do really like them. It was really hard to get through all 8 movements with out pausing it was a mental and physical battle. The grip gets really hard towards the last couple of reps too. But i felt that workout and it was a really good one. Tomorrow and sunday I will be at a lax tourney i will still blog but im not going to workout.

WOD

Day 21 burpees

SWOD:
deadlift 5rm
330lbs

DWOD:
5rds for time:
1 press at 90% of 1rm
1 strict pull up
1 press
3 strict pull ups
1 press
5 strict pull us

9:56

Body:lower back a little sore but rest day did good
sleep:9hrs
nutrition:good
Notes: From round 3 of the workout on I had to add a little press because I used a weight that was to high. I wasnt sure on my 1rm because I havent done it in a while so I had to guess. Its ok though becasue it still destroyed my shoulders and I ddint do as mch as a push press just enouhg to help a little. The strict pull ups were really good too I def like them and they are getting my pullups back to where they were before. I am ver excited for tomorrows workout and this weekend I am doing a lax tourney and I havent decided what Im going to do with working out but I will keep it updated.

Rest Day

Day 20 burpees

Rest Day

Body: quads and groin sore
sleep:8hrs
nutrition:good
Notes: Today was a really nice rest day. I was coaching at camp running around with kids but thats about it. My eating was really good today as well. I just checked tomorrows WOD and i have deadlifts for my swod and a press pull up metcon that looks to be good. This cycle should be a good one and I am excited to start it.

WOD

Day 19 burpees

SWOD:
3x5 squat
225,225,225

3x5 bench
195,195,195

DWOD:
Weighted Pull ups 3,3,3,3,3,3,3
50 straight across

Tabata Row:
Total Meters:860

7/12/2010

Day 18 burpees

complete 2 rds
100 yrd sprint
80 yrd sprint
60 yrd sprint
40 yrd sprint
*rest 30 secs between sprints
*rest 60 secs between rds

gymnastic work

• tabata leg lifts
• Planks 3x1min:30 sec
• hspus 3x15

Body: good

Sleep:8.5hrs

Nutrition: good

Notes: The sprints felt really good and I did them barefoot in a field. The leg lifts and planks I really started to feel during the last stages of them so I know it was working. The HSPUs were really good as well. My form is really good on them and they are coming along nicely. Training is going well and Tomorrow will be a hard day i bet.

7/11/2010

Day 17 burpees

rest day

Body: good
sleep: 10.5hrs
nutrition: cheated with ice cream
Notes:N/A

WOD

Day 16 burpees

amrap 15 mins:
10 supine ring pull ups
10 true push ups
10 box jumps 20"

11 rds

Body:Biceps, abs, shoulders sore
sleep:7hrs
nutrition:good
Notes: I didnt sleep very well because i slept at Endicott last night for orientation and we were up a lot of the night with people. This was actually the first time i have ever done supine ring pull ups. I like them they torched my arms and some of my back. This was also the first time i have done true pushups in a WOD. This week was a solid cycle and I get a much deserved rest day tomorrow and then back at it on Monday.

Friday july 9th

Day 15 burpees

on the min for 25 mins:
2 power cleans at 80-90% of 1rm
*for every rd not completed 5 strict chin ups
*done at 165lbs

did not miss a round

Strict Chin ups 3xmax: 18,11,11
Toes 2 Bar: 2x10 (due to time constrants)
GHDs: 2x2o (due to time constrants)

Body: quads and chest sore
Sleep: 8hrs
nutrition:good
Notes: I had to wake up early to do this one befcore i went to orientation. It was a really good one. And i had to cut the other excersises short after the WOD because of the time factor. Other than that I felt great and it was a good workout. Endicott was sick and I cant wait to go there for college.

Thursday July 8th 2010

day 14 burpees

5rds for reps
FS BW 30 secs
rest 30 secs
BP BW 30 secs
rest 30 secs
Clean BW x5
Rest for the rest of the min

FS: 9,7,6,6,5
BP: 10,7,6,6,5
PC: 5,5,5,5,5

Body:good
sleep:8hrs
nutrition:good
notes: N/A

Wednesday, July 07, 2010

Day 13 burpees
day 7 strict plus dairy

Rest Day

Body: quads sore
Sleep: 6.5hrs
nutrition:good
Notes: It was so hot in the dorms did not sleep well at all. It was really hot out today again and it was a good rest day even though it wasnt really a rest day. I was running around with little kids laxin and coaching in the blazing heat. Im ready for tomorrow though.

Tuesday July 6th

Day 12 burpees

Day 6 strict plus



DWOD:

3 300yrd shuttle runs (6 50 yders)

53.58, 57.5, 1:00



Body:lower back sore
sleep: 8.5hrs
nutrition:good
Notes : did these on the turf at springfield college. It was around 125 degrees on the turf. After the first one my times went down because of the heat. I was able to eat strict paleo plus dairy. My training is going well and im excited for the rest day and to see what wods are coming up.

WOD

day 11 burpees
day 5 strict plus dairy

DWOD: CFFB Total
Power Clean:185,195F,195
Squat:275,285,300
Bench:225,235,240
deadlift:315,345,355F
Total:1080

45 min primal walk

Body: shoulders a little fatigued but body is all the way healed from rest day
sleep:9.5hrs
nutrition:good
Notes: Everything went well in the workout up until the deadlift. I barely got 345 which is pathetic becasue my max before lacrosse was 405. I lost a lot on it and decided that im not where i want to be at for my linear progression so I am moving down to the amatuer level for the SWOD from now on until I get my lifts back up. Other than that I am happy with my maxes. Tomorrow I am going to peak and Im not sure if there is internet service so I will keep a written blog and fill in when I get back.

Rest Day

day 10 burpees
day 4 strict plus dairy

no workout

body: shoulders a little sore
sleep:11hrs
nutrition:good
notes: slept amazing and feel really rested today im ready to hit it hard this week. I am going to peak lacrosse camp to be a counselor tuesday to thursday and then i have orientation from friday to saturday. This should be a good week.

WOD

Day 9 burpees
Day 3 strict plus dairy

SWOD: Rest

DWOD:
Tabata sledgehammer strikes
rest 1 min
Tabata burpees
rest 1 min
Tabata sledgehammer strikes

strikes 1: 18,16,17,16,17,16,16,16
burpees: 14,12,12,11,10,9,9,10
strikes 2: 18,17,18,16,16,16,16,16
8lbs sledge hammer all i had but going to get a heavier one for future workouts

45 min primal walk

body:abs sore
sleep:7hrs + 20 mins nap
nutrition: good
notes: felt pretty good today. Also this was my first time doing sledgehammer strikes even though they were light i felt them and im going to get a heavier one. I really like them a lot i can see them helping a ton. Tomorrow will be a good rest day, much needed i also plan on going to sleep early tonight and try to catch up on some sleep.

WOD

day 8 of burpee challenge
day 2 of strict paleo plus dairy

SWOD:
Power Snatch 1rm: 155lbs
ghd situps 3x15

DWOD:
on the min for 8 mins :
2 pc 85% 1rm (165lbs)
3 hspus

for every rd missed do 1 rd of kalsu
no missed rds

body: shoulders sore everything else good
sleep:6.5hrs
nutrition:good
notes: everything is going good so far. couldnt really sleep last night not so fell asleep at 3 and woke up at 930. just relaxed all day worked out and went to the mall did a lot of walking there too. The paleo plus dairy 30 days is off to a good start im feeling great already.

SWOD and DWOD

Day 7 of burpee challenge
Day 1 of Strict plus dairy

SWOD
Squat 5x1
275,275,275,275,275
Press 5x5
115,125,125,125,125
weighted pull ups 3,3,3,3,3
50,55,60,65,70

DWOD
10,9,8,7,6,5,4,3,2,1
50lbs db swings
sprint 40 yrds (out 20 back 20)

Crossfit endurance WOD
12x20:10 run
12 and a half touches at airport park

body: everything feels really good
sleep:7hrs
nutrition:good (see notes)
notes: Starting today I am going strict paleo plus dairy for 30 days. I cheated on vacation and didnt feel good after so I am going to go 30 strict and see how i feel after and i will note and differences that i find through out the 30 days. Everything else is good I went to the doctors today for my tailbone and there is no fracture so he said just to foam roll a lot and ice after the workouts.

Rest Day

Day 6 of burpee challenge

body: quads and glutes sore also sholders
sleep:9hrs
nutrition:good
notes:today was a solid rest day spent some time fishing and then drove home from maine. I had a good time in maine it was just a perfect amount of days so I didnt get bored and I got to do everything. Im ready to go tomorrow got a good one.

WOD

Joined 100 day burpee challenge today was day 5 so made up 15 burpees

6rds for time
53yrd overhead waking lunge with a rock about 30lbs on the beach
1/2 gasser on the beach
16:35

21-18-15-12-9-6-3 burpees
3-6-9-12-15-18-21 seconds of l-sits
7:29

Body:shoulders sore
sleep:8hrs
nutrition:ok had some pizza
notes: Todays cffb wod was the same thing I did but it wasnt on the beach and it was supposed to be a farmers carry instead of overhead wl. But im in Maine and this is what i could manage with what i have. It was a really good workout though it torched every part of the body. The rock was awkward to carry but it felt really good. My shoulders were still sore from yesterday though. Did another Wod at like 9 tonight it was a quick one but was feeling good and wanted to earn my rest day tomorrow. Feeling good all around though

6/28/10 WOD

Bench 8x3 65% of 1 rm (155lbs) 45 sec rest between

amrap 15 mins
5 anyway overhead 155lbs
10 push ups
15 back extensions

7rds + 2 over heads

body: feeling good all over
sleep: 8hrs
nutrition: good
Notes: Training is going really well im making some good gains back so far Even though im not fully 100 percent back im getting there I cant wait to be full 100 percent again its gonna be a good feeling.

Going away

going to maine until wenesday i will keep a written log and then update when i get back

Rest Day

No WOD

Body: lower and upper back, and chest sore
sleep:8hrs
nutrition:good
Notes: every muscle i worked yesterday is pretty sore. I felt pretty good today. I drank last night as well. Just relaxed mostly today played some lax and tanned a bit. Gonna hit it hard tomorrow then going to maine for a few days.