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.....
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.
Friday, December 31, 2010
Wednesday, December 29, 2010
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.
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.
Tuesday, December 28, 2010
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.
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.
Monday, December 27, 2010
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.
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.
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.
Sunday, December 26, 2010
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.
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.
Friday, December 24, 2010
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
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
Thursday, December 23, 2010
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.
*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.
Tuesday, December 21, 2010
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.
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.
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.
Sunday, December 19, 2010
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.
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.
Saturday, December 18, 2010
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
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
Friday, December 17, 2010
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.
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.
Thursday, December 16, 2010
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.
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.
Wednesday, December 15, 2010
Tuesday, December 14, 2010
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!!!
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!!!
Monday, December 13, 2010
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.
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.
Sunday, December 12, 2010
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.
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.
Saturday, December 11, 2010
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.
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.
Friday, December 10, 2010
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.
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.
Thursday, December 9, 2010
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.
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.
Wednesday, December 8, 2010
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!
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!
Tuesday, December 7, 2010
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.
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.
Monday, December 6, 2010
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.
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.
Sunday, December 5, 2010
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.
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.
Saturday, December 4, 2010
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.
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.
Friday, December 3, 2010
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.
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.
Wednesday, December 1, 2010
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.
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.
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