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.

WOD

Deadlift 5rm
325

Bench 225lbs for reps 3 attempts
2,2,1

100 pull ups for time
7:30

Body:shoulders and hamstrings sore
sleep:7.5hrs
nutrition:good
Notes: felt good today first time i deadlifted in a while and got up to 325 for 5 reps prob coulda gone a little higher but didnt want to push anything. The Pull ups were good not my best time but thats understandable after the work i did this week and the time off. Tomorrow will be a good rest day.

WOD

Forgot to post yesterday so here it is

Sprint day

4x20 yrds 15 sec rest
rest 30 secs
4x30 yrds 30 sec rest
rest 1 min
10x10 flying starts 30 sec rest

Strict pull ups 3x max reps
19, 15, 12

supposed to deadlift too but didnt have the weight so i will do that today as well

Body: shoulders sore
sleep:9.5hrs
nutrition:good
Notes: My tailbone issue started to hurt again on the sprints I really think it is from the heavy thrusters. But I am going to get it checked out next thursday. Other than that im getting my fitness back and starting to feel almost normal which is great. I am also trying to cut out all the dark chocolate that I love to eat im going to try to do strict paleo plus dairy and then a few cheat nights everyonce in a while.

WOD

On the minute:
complete 5 burpees and max rep 135lbs thrusters. The goal is 100 thrusters

I scaled the workout to 50 reps and after the first 5 mins dropped weight to 115lbs

19:56

45 min primal walk

Body:quads sore, a little tired
sleep:7hrs
nutrition:good
notes:This workout is very humbling, im not happy cuz i thought i was gonna be able to complete this as rxd which wasnt the case. this just means i have more mork to do. there is always more work to do and ill be right back at it tomorrow!

Rest Day

primal walked and shot around in the back yard

body:quads a little sore
sleep:5hrs (couldnt sleep)
nutrition:good
notes:feel really tired today because I was not able to sleep last night for some reason. My sleep cycle might be a little off from resting all day for a week with mono. So I am going to take melatonin to get back on a regular sleep cycle and start to sleep normal again hopefully.

First Day of Crossfit Football

Decided on new goals today and thought that CFFB would be best for me so i began that today

Overhead squat
2,2,2,2,2,2,2,2
75 95 105 115 120 125 130 135

amrap 3 mins take 1 min rest complete 5 rds of this
155lbs pc
6 push ups
9 K2e

1. 3rds+3 pc+6 pu+4 k2e
2. 2rds+1 pc
3. 1rd+3 pc+6 pu 6 k2e
4. 1rd+3 pc+6 pu+ 5 k2e
5. 1rd+3 pc+6 pu+ 2 k2e

Body:good quads and shoulders are still a bit sore
sleep:9hrs
nutrition:good
notes: day one went well i like the set of of cffb and im gonna keep it for the summer im also gonna adjust a few of my goals. This workout today was really good and im starting to feel strong again.

CFSB

Back squat 3x5
185, 225, 225

metcon
3rds
7 hspus
7 thrusters 105lbs
7 hang pc 105lbs
8:10

body:really good best ive felt since mono
sleep:11hrs
nutrition: primal plus milk is the diet for me

WOD

10-9-8-7-6-5-4-3-2-1
Deadlift 135lbs
Front Squat 135lbs

12:19



Felt really good finally getting back to normal

Body:shoulders sore also got a tattoo yesterday and its a little sore
nutrition:good
sleep:9hrs

WOD

15-12-9
50lbs DB Clean to thruster
Pull ups

14:30

Felt pretty good first hard workout since coming back from mono little light headed but recovered well

Body: quad sore chest too
sleep:9hrs
nutrition:good

Active recovery to mono day 2

10 9 8 7 6 5 4 3 2 1
50% body weight power clean 75lbs
strict pull ups

10:58

Went really light and slow very relaxed

Body:sore in quads and chest very tired as expected
sleep:9hrs
nutrition:good

depending on how i feel tomorrow we will see what goes down

IM BACKKKKKKK

First workout after lax and back from mono

Slow paced 1 mile run to test it out 7 mins exactly

afterwards tested my bodyweight stuff

50 push ups
50 sit ups
20 pull ups
50 squats

not for time

Feeling good today finally taking it easy for another week then hitting the summer training program hard

added summer goals to list too

body:good tired but will be sore tomorrow
nutrition: back to primal with whole milk
sleep:9hrs