rest day
body:good
sleep:7hrs
nutrition:ok
notes: solid day first day moved into college. more orientation tomorrow.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
Monday, August 30, 2010
Sunday, August 29, 2010
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.
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.
Saturday, August 28, 2010
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.
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.
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.
Thursday, August 26, 2010
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.
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.
Wednesday, August 25, 2010
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.
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.
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.
Tuesday, August 24, 2010
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.
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.
Sunday, August 22, 2010
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.
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.
Saturday, August 21, 2010
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.
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.
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.
Thursday, August 19, 2010
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.
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.
Wednesday, August 18, 2010
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.
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.
Tuesday, August 17, 2010
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.
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.
Monday, August 16, 2010
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.
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.
Sunday, August 15, 2010
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.
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.
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.
Friday, August 13, 2010
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.
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.
Thursday, August 12, 2010
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.
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.
Wednesday, August 11, 2010
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.
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.
Tuesday, August 10, 2010
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.
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.
Monday, August 9, 2010
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.
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.
Sunday, August 8, 2010
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.
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.
Saturday, August 7, 2010
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.
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.
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.
Thursday, August 5, 2010
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.
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.
Wednesday, August 4, 2010
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.
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.
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.
Monday, August 2, 2010
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.
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.
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.
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