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.