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.