Went on a Date With Fran

12/27
Bent Row
5x135
5x5x185

7rds for time:
3 power cleans 205lbs
5 ring hspu
17:20

mob: shoulders, couch

12/28
Fran
21-15-9
Thrusters 95lbs
Pull Ups
3:10 pr and year goal!

mob: couch, sticked and rolled quads hamstrings and IT band

Tuesday I decided to do that workout because I remember that ring hspu are a weakness that I need to get better at and this would be the perfect workout. I got all power cleans decently easy taking my time on them and the first 4 rds of hspu unbroken and then it got difficult which is why my time was pretty bad. I am not mad though because I know that this was a great help for my shoulders. Wednesday was a planned workout with Ben for about a week now to do fran. Fran always makes me feel so sick thinking about it but I knew I had to do it and because I set the goal so I needed to finish out on that goal and I hit it with 5 seconds remaining. It is crazy to think that close to 2 years ago I could not get sub 4 and now I am pushing close to sub 3 which in the crossfit world is pretty respectable. Strength training definitely pays off in workouts like this. I am resting today and then hitting it hard again tomorrow and Saturday and taking Sunday off since I will not be in the best shape.

I Love Snatch

Snatch Complex
3x power snatch, hang squat snatch, squat snatch
warmup: bar, 89
109,119,135

Heavy Power Snatch
149, 159

21-15-9
kb swing 60lbs
burpees
3:39

Fat Bar Curls
10x85
7x85
no rest

Neck harness
3x30x10

A nice day at the gym the olympic lifts will be a part of my work outs from here on out since they add an explosiveness that I need back. The conditioning sucked as usual thats a classic sprint metcon. Hitting it hard again tomorrow.

Christmas Time

12/23
Grace
30 c+j 135lbs
2:54 pr and year goal

Bench
5x135
5x185
3x5x250 pr

2k row
8:11

12/24
12 Days of Crossfit

1 Handstand Push Up
2 Turkish Get Ups (53, 35) (1 each side)
3 Box Jumps (30, 24)
4 Pistols (2 each side)
5 Toes To Bar
6 Burpees
7 Kettlebell Swings (53, 35)
8 Ring Dips
9 GHD Sit Ups
10 Walking Lunges (10 each side)
11 Ball Slams (30, 20)
12 oz Beer

24:36

Loving the christmas spirit that comes with this time of year. So happy with the grace time I did not think I was going to hit the sub 3 minute mark.  I ended up getting 15 unbroken and then just kept pushing hard after that. Today I hit the 12 days of crossfit with the family and it was solid and a lot of fun. I funneled my beer when I hit the 12th day and then pushed hard for the end. The past few days I have been slightly feeling my past injury in my glute. Really not sure why but I hope it is just a passing phase because if it is back and ruins my dreams again I am not sure what I am going to do with my life. 

Squats and a Solid Workout

Squat

5x135

5x185

5x205

5x205

For Time:

15 ohs 94lbs

15 wall balls 20lbs

25 double unders

10 ohs

10 wb

25 du

5 ohs

5 wb

25 du

7:00

mod: Rolled IT, hamstring, glutes

rehab on ankles

Another solid day in the gym for me. Today was my first day back at bay state and it felt great to be back. I kept the squats really light today because I am sore and I am still keeping it easy for my ankle. The workout was a solid one ohs always have been my least favorite but I could have gone heavier which is impressive since i have not done the movement in a long time. Tomorrow is a well deserved rest day and I will probably be drinking a bit and eating a lot of food at a Hanukkah dinner.

Getting After It

12/20

5 mins of jump roping

5mins of ankle rehab

Heavy Single Jerk

3x95

1x135

1x165

1x185

1x205

1x225 pr?

2rds

1min on/ 1 min off

db thrusters 35lbs 27,14

dynamic push ups on 2 plates 25,21

K2E 23,18

db swings 55lbs 25,20

Mob: hamstring, couch

Solid day at the gym to say the least. My jerk felt real smooth and easy and I definitely could have gone heavier than what I did but I was not looking to get hurt since it is my first heavy lift back. The workout was unique but I really enjoyed it. The dynamic push ups were something new and something that I think could be useful in the future.

And So It Begins

10 minutes of jumping rope to warm up mixing singles doubles laterals crossovers and one foot

Jackie

1k row

50 thrusters 45lbs

30 pull ups

9:08

Not really sure where this stands compared to previous times but I know I have not done this in a long time and this is most likely a pr. The 10 minutes of jumping rope before I workout is going to become a staple because my right ankle is still weak to the point of me not being able to do very many jumps one footed on that side. This will improve the strength as well as improve my foot work. Jackie is a great workout because it is a all out sprint. I was definitely feeling the effects of it for a while after. It is a great feeling to be back and able to work that hard because I have the desire and passion to work that hard again which I love. I am going to keep on pushing hard until lax season.

Solid Weekend

12/17

Absolutely nothing

12/18

Ab Ripper X

This weekend is my final weekend at school and my final weekend considering my self injured and limited. Friday we had a case race and for anyone who doesnt know what that is look it up it was definitely a good time. Saturday I took it easy and recovered. I did not go out on saturday but was up a bit late anyways. Today I did ab ripper and thats about it. I feel like taking care of my core this way will really help me be consistent with it. I have been mobbing a good amount as well. Hitting some tack and stretch on my pec minor as well as my hip flexor. Later tonight I will foam roll my calfs and IT band. I have finals until Wednesday but only 1 a day minus 2 on wednesday, then I am home for break. I am beyond pumped to hit my workouts hard for the next month and really push to get in shape. My eating will be a lot better over break and I will only drink a few times most likely even though I am not to worried about watching over that right now. Tomorrow begins the hard training....so ready!

First Workout Back Bootless

Squat

5x135

3x5x185

Lynne

5rds not for time

Max reps bodyweight bench (165lbs)

Strict pull ups

1. 26/16

2. 16/15

3. 10/11

4. 8/10

5. 10/10

*no rest between bench and pull ups

*about 3 min rest between rds

Well its about time that I am back at it and progressing nicely. I got my stitches out on Thursday and was given the go ahead to do whatever I can tolerate. I still have some residual pain but im sure that will be a week or 2 and I will be good. Squatting felt amazing today and I had no ankle or hip pain which is a great sign. I have never done Lynne this way and I decided like it would be a good idea because it is Friday and I was looking to get a nice pump in and the no rest got the heart going a bit. I was right on both aspects. Probably the biggest pump I have seen in my arms ever and I could not move them very much until now. My plan form here on out is to focus solely on getting in shape for lacrosse in January. I am going to follow Crossfit MTL because they have a real good program and I will also train sport specific on days where I feel appropriate. So ready to get after it I am foaming at the mouth. Resting the rest of the weekend and celebrating the end of the semester and then all business from there on out.

Rest of the Week Training

12/6

ab ripper x

12/7

Seated Press

5x95

3x5x145

Seated one arm curls inside legs

7x40

8x40

5x37.5 (no rest)

Standing db curls

8x40

Back Extensions w/25lbs

2x15

Chin ups

1x15

12/9

Bench

5x135

5x185

5x250

5x250

4x250

Incline db Bench

10x75

9x75

db curls

8x47.5 (standing)

8x35 (static)

T-Bar Row

2x8x130

Dips

20,14,9 (minimal rest)

5rds

5 db snatches R 40lbs

5 db snatches L 40lbs

10 push ups

3:20

This week of training went really well overall. I hit a lot of stuff over this week and I am still feeling great which is awesome. I also have been walking more and more without the boot to maybe get a head start on the strengthening part. I think the 250 might be a 5 rep pr onbench if not 2 sets of it definitely is. I am really hoping for 3x5 of 250 next week which would be awesome. Wednesday is when I get my stitches out and I cannot wait. Hopefully that means no boot as well and the start of getting to where I want to be. As soon as I am capable of it I am thinking of either doing cfsb or cffb to get ready for the season I havent really decided which one yet I will be giving it more thought and talking to some people for more advice as well. I went out last night (Friday) because we had our lax formal and since I am playing in the spring the guys wanted me to come and it was free beer and one dollar shots at a bar not to far from us so that was a good time and not the best health wise but thats ok. Tonight I will be staying in most likely catching up on sleep and just relaxing.

Previous Few Days of Training

Friday 12/2

Seated BB Press

5x95

5x135

5x135

7x135

Seated Db curls supersetted with arnolds press

10x37.5 10x37.5 for each

T-Bar Row

8x125

8x125

Dips

23, 16

Monday 12/5

Bench

5x135

5x185

3x5x245

Incline DB Bench

2x10x70

Seated Db Curls

2x10x40

Chin ups

16, 18

Friday and Monday where both great training sessions that I feel like I got a lot out of. Over the weekend I drank a lot more than I usually do but thats ok every once in a while. I decided on tuesdays and thursdays I will do some sort of core work just to make sure I am doing something. The ankle is feeling great I can walk around without the boot on almost with no limp now but I still am supposed to use the boot to protect the stitches I really want to get those damn things out they are just annoying. Everything else is going well I will be really busy this last week or so of classes finishing up projects and such.

11/30/11

Bench

5x135

5x185

5x245

4x245 went to far forward

5x245

incline db bench

2x8x70

Seated db curl

10x35

8x37.5

Chin ups

2x15

Great workout for me today felt awesome to get back at it and I will be lifting 3 times a week and maybe putting a conditioning sesh in depending on what I did and what I can do. I have been eating well and My sleep has been good as well. I drank on monday night and didnt sleep much then but thats fine with me I had no class on tuesday. I am going to workout friday and maybe saturday as well. What I am basically doing is either bench curls chin ups and one other chest accessory lift or seated press curls dips t bar row and one other accessory shoulder lift. I will just alternate A B style until I am back.....13 days until stitches are out and hopefully can get rid of the boot. I walk around in my dorm with out it already and it feels great.

Yesterdays Workout

Friday

5rds for time:

10 seated db power cleans 40lbs

crutch across basement

10 strict chin ups

25 push ups

crutch back

12:22

Saturday (Today)

15 minute walk outside

Notes: Last night I drank a bit and played some poker with the uncles but other than that the nutrition has been spot on minus thanksgiving too of course. Not sure about tonight but might be drinking a bit again...(my dad got a bottle of gin and some tonic water so you know what that means) My ankle has been progressing nicely the first day of surgery was fine because it was all numbed up but the 2 days after that were the worst pain and it hurt pretty bad. Then the next day was a break through I could put pressure on my foot and balance on it. As of today I actually walked on it with out crutches this morning and only the boot granted it kind of hurts not from that but we are definitely making progress. I really enjoyed doing that workout yesterday it gives you a different perspective being some what temporarily handicapped while working out and makes you appreciate everything else so much more. I also have so much respect for people like kyle maynard who do it on a daily basis such cool shit. Relaxing the rest of the day and probably sunday then maybe a workout on Monday and my follow up appointment on Tuesday which I can't wait for because the whole not getting my foot wet thing makes it a bit tough to shower.

Surgery

So this morning I arrived at the hospital at 6:00am. They got me all set up in my room and asked some pre operation questions. I got all set up on an IV which was a problem because I hate needles in my arm but I got over it after a few minutes and maybe it wont bother me in the future. Right before the pushed my bed down to the operation room they put a "happy" medicine into my IV and let me tell you that awesome. About half way down the hallway (which was about 2 minutes later) I started to feel the medicine. I was in a good place going into the operating room. I had to roll from one bed to the operation table and that was a struggle the medicine made my body so heavy and I had a hard time making it to the other bed. Then from here I only remember getting a blanket on me and I said "well this is nice and warm" and they laughed and said it was out of the dryer and the next thing I knew I woke up 2 hours later in recovery room. This is my first surgery and my first time under general and everything went so well. I woke up feeling refreshed and not groggy at all to be honest I thought they hadnt done the surgery yet. It was a weird but cool experience and I am glad it is over. Now I am on the road to recovery!

The Last Stand

Amrap 10

5 db hang squat cleans 50lbs

7 supine ring pull ups

9 push ups

10rds

To many curls to count

best shoulder mob ever and tacked and stretch pec minor

Body: not to bad

Sleep: 8.5hrs

Nutrition: Not bad had some ice cream and some oatmeal cookies that were homemade

Notes: Well that was it the last work out before surgery because tomorrow I am going to relax and then surgery is on Monday. Once again anxiety is high at this time but I am doing my best to keep it under control. This workout helped a lot and I really went hard because I wanted to make a point for my last workout. I may post tomorrow but if I don't I will post after surgery and update on everything.

Racquetball

Played an 1hr 20mins of racquetball last night

Body: not bad ankle is so ready for surgery

Nutrition: great

Notes: Nothing special about yesterday just decided to play some racquetball which I haven't done in forever. Kicked my friends ass incase you were wondering. Everything is feeling pretty good minus the ankle I really just want the surgery to be over. As you know I have pretty bad anxiety and it is kicking in for surgery. Looking for new relaxation techniques to keep me calm. So far listening to a relaxing playlist I built works and so does a deep breathing technique I learned a while ago. I will be looking for more because that wont be enough on the day of surgery.

500m Row Repeats

500m Row Repeats

1:41, 1:50, 1:50

Body: good

Sleep: 8.5hrs

Nutrition: great again

Notes: Solid quick little work out. Definitely made a difference in my day. Just winging it this week until Surgery on monday. That is all.

A Nice Day of Training

Bench

5x135

3x185

5x205

5x225

3x245

Dips

20,15,15

BE w/25lbs

2x15

Tabata Row

842m

Body: pretty good hip still bothering me but I am hoping that it is going to be fixed when I get orthotics for my flat feet.

Sleep: 8hrs

Nutrition: not the best

Notes: First off I am still on meds for my ringworm so I have been staying in since I can not drink on this medicine. So I am sitting around like stephen glandsburg but o well it is for the best. Today was just an all around nice workout for me. I had no problems and nothing really bothered me with anything. The tabata row was a nice little conditioner per usual. Resting Sunday and resting for most of this week. Surgery is a week from Monday!

Taking a Look Back

Since I just had my 500th post I thought it would be nice to take a look back on some of the highlights from the past year and a half and how they will affect my future. Back in January of 2010 is when I first began blogging and I started off with crossfit strength bias. I loved the program and that is what really sparked my interest in strength training. Moving into Feb I hit my first 405 deadlift and was pretty pumped about that. I then switched to regular crossfit getting ready for my senior year of lacrosse. I took a break from blogging during the season but got right back at it in June. Starting in June I had mono (which is how my season ended) and I took a few weeks of resting. This experience began to teach me how to listen to my body but I still did not learn that to the fullest. Moving into July I started experimenting with crossfit football and preparing for my college lax season in the fall. One thing that I still remember from that summer is in August when I did griff and was not happy with my time. I focused hard on my endurance for 3 weeks and then hit it again as the last workout of the summer and beat my time. It was a great feeling and made me realize that I can focus on different parts of training at different times. September and October I trained cfsb and also had lacrosse fall ball. I was over training but still pushed through it which was so stupid. Beginning in october I started on another running fetish where I ran on trails a good amount and really enjoyed it. December 22nd and 23rd was a special day to say the least. Ben and I completed the 24 hour crossfit endurance challenge. This was probably the hardest thing that I have ever done. Physically it was not but mentally it was unbelievably hard. We are trying to make it a yearly thing but this year may have to be delayed pending my surgery and how I heal from it. It could be my first real test of the ankle which is what I am hoping for. All in all that was a great experience. January of 2011 comes around and I am now training for lacrosse. At the end of the month it is time for the regular season. This is where I learned a big lesson. I was training hard a long with practice and looking back on it, it was such a stupid decision and I should have seen the injury coming. February 17th was the day it happened. Leading up to the recurring injury I was lifting and crossfitting pretty much every day. This day I deadlifted in the 400s and it definitely tweaked my issue then running just destroyed it. I could talk all day about this but to sum it up in season I am going to be so much smarter now that I have this experience under my belt I cant wait until I can put it to use. In April I left the team because I knew I was not going to be able to come back for the season and I also shortly after made the decision to Transfer. I loved my friends at the school but the school was not for me....just another learning experience. Summer 2011 consisted of all strength training. I had a few more injuries but nothing major. I also discovered that I needed surgery on my ankle and that was messing up my hip as well. I then began modifying workouts to fit my needs and that is what I have been doing up until now. September of 2011 I started a new life at Springfield College and I absolutely love it. In October I made the official decision to play lacrosse again. A huge chip was lifted off my shoulder when I got over my fear of injury. I told my self as long as I am smart I will not get hurt and I am sticking with that. Now we are in the month of November and I am almost a week away from my surgery. I want to get it over with and get on the road to recovery to bigger and better things I have planned in the future. All of these experiences that I have had made me who I am today. I now know my body so well that I think that I can predict if I would get hurt or not doing a certain activity. This will help me stay safe but also still go hard on all of my favorite activities. I am looking forward to the future but living in the present!

Today I played an hour of lax including wall ball and shooting

Foam rolled

Body: good

Sleep: 8hrs

Nutrition: good

500th Post

Bench

5x135

5x175

2x5x225

10x225 tie's a pr

Way to many curls to count

T bar row

1x10x70

2x10x90

Chin ups

2x12

Body: quads are still sore as hell

Sleep: 8.5hrs

Nutrition: good minus going to red rose which is an italian place and I got some good pizza

Notes: Well this is my 500th post. I know I have been on and off with blogging but this is pretty cool because now I have 500 posts where I can go back all the way a year and a half ago and see where I was at and my progression in between. I am looking to become more active with my blog in the future and really start to pick it up. I would love to get some more interested followers and readers. I might take tomorrow and reflect on my 500 posts and this past year and a half of training and what it means for my future. Side note I got MW3 for xbox and it sucks...probably going to sell it to be honest.

Yesterday

11/7/11

3rds for time:

500m row

20 db thruster 30lbs

10 burpees

12:25

Body: quads sore

Sleep: 9hrs

Nutrition: good

Notes: great workout I am sore as hell today from it thats for sure. The shoulder went fine during all of the workout and did not bother me. Over head things and burpees didnt hurt it so I think I am good to do whatever I want but I am still going to wait until after surgery. More active recovery stuff the rest of the week. 2 weeks away from surgery!

November 4th

Annie

50-40-30-20-10

Double Unders

Situps Anchored

6:39

Body: decent

Sleep: 8hrs

Nutrition: good

Notes: Solid work out I did it to see where I was at and I was only off my pr by 28 seconds mostly because I was doing double unders indoors (stupid). During the night I woke up with really weird chills and felt nausea these are symptoms of my medication but also flu symptoms as I type right now I think that it is my meds but I can not be positive. I will update later.

YOGA

p90x yoga

Body: Still good minus shoulder

Sleep:8hrs

Nutrition: Great

Notes: Today was a solid training day yoga is always a good choice to get a nice workout in and really work on flexibility which is not my strong suit at all. Tomorrow I think I am going to do a crossfit workout involving the rower we will see what I come up with.

Just Keep Swimming

30 Minutes of various types of swimming including a few 100s, 50s, and 25s

Body: good minus the shoulder still -___-

Sleep: 9hrs of deep sleep

Nutrition: great

Notes: Today I decided swimming would be a good activity to get a nice workout in and I was right. Mixing up just regular light swimming with some intense stuff. My shoulder is bothering me still but when I was at my doctors yesterday he said to give it until christmas break after I heal from surgery and then to come back it if still hurts. So I guess we will be waiting it out again i guess that will help me keep from doing something stupid before surgery. I am also not going to be drinking heavy before surgery so from now until winter break or so I will not be drinking a lot. I feel like this is a good decision for me anyways. And even over winter break I wont drink really to get in shape fast for lacrosse. Other than that everything else is going well. Oh and I am also on an antifungal pill for ringworm take it once a week for 2-4 weeks but I guess it is pretty strong so it is no joke to mess around with.

5k Row

5k Row

20:41.2 (maybe a pr?)

Played wallball for an hour

Body: good shoulder still clicks

Sleep: 10hrs

Nutrition: good

Notes: Today was a great first day of this training cycle I am about to embark on. I ate very well and killed the 5k row. Wednesday I am going to swim I think and then Friday I may bike or play some racquetball depending on how I feel. Feeling really good and loving it.

The Weekend

Friday

Bench

2x5x190

16x190

Curled until my biceps popped

Saturday/Sunday

nothing special

Comments: Well this weekend was my last weekend of heavy drinking for a while. Ill still have a few quality beers here and there but no more pounding. I've noticed lately I dont have that much fun anymore because I am shitfaced I have fun just hanging around with friends maybe having a few beers. My nutrition in general has been pretty terrible since the summer time and it is time to clean that up I was just waiting for halloween to be over to calm it down. In retro spec it was really not necessary for me to drink the last few weekends its been pretty bad night life anyways which I cant say I am to mad about because I can focus more on goals rather than going out and getting lit. I am still on my active rest faze tomorrow begins week 3 of that and it is actually going a lot easier than I thought my body was so run down its hard to explain and I can tell that I am still not 100% recovered. Shows me that I need to take the volume down and take a week off every 4-6 weeks to stay fresh anything else is overkill. Sometime soon I am going to get my shoulder and hip taken care of finally probably mri's needed being my educated guess. I am also going to start bring a few workouts back in and get back to blogging them. I will most likely be doing lsd stuff but possibly some intense rows or swims maybe bikes as well. Still going to stay away from the weights. Overall....nutrition will be clean, still on active rest, more workouts, back to blogging, Oh and also starting my goals for next year which will include meditating. Ben and I have been talking about it and I have been reading up on it as well as learning about it in some classes. It really seems that it can benefit my mental health a lot especially because I have a lot of anxiety and stress.

Checking In and Some Real Talk

So its been almost a week and a half since my last post and I am going to say everything is going well. I have been sticking to the plan and I couldn't be happier with my decision I have already noticed a difference in my energy and my shoulder and hip feel ten times better. S what have I been doing? I have been swimming in class and shooting around and playing wall ball a ton for lax....Which leads me to my next statement. I know I have been going back and forth on the whole lacrosse thing for about a year now and I myself and I am assuming the people around me are sick of hearing me go back and forth. Ever since this summer I have been craving lacrosse the spark that I once had before is now back and I want to get after it. Getting injured has given me time to think and reflect which I have been doing a lot of this week. I thought about what I have left in my college career and what I want to do with my life after. I mostly focused on college and right now in the moment. To me, being strong is nice and such but it is not my priority. I feel like this is my time to possibly shine as a lacrosse player at a high level and I really want that feeling of accomplishment and competitiveness back that I have been missing for oh so long. I am taking all of this time off now so that I can heal and be back at 100% come season time in the spring semester. I have no idea where I will be on the team but I feel like I need it back in my life. Getting injured last season was due to a stupid mistake of over training and was completely my fault. I pawned it off on my injury from senior year that never healed but really I re-hurt it going way to hard in season. I have always had the feeling that if I do not workout on top of the sport I will lose something. It may be so but what I have now realized is that I training is used to TRAIN for the season and not to be done in season for that very reason of getting injured like a dumbass. Being injured put me off to the idea to never play again because I did not want to go through that again but once I realized a long time later that I can control that factor for the most part that I really need lacrosse back. SO what I am trying to say here is that I have made an official decision that I am going to play lacrosse this spring season. I have a lot of support of the players and coaches here and it feels good to have them tell me to play when I said I was thinking about it. After I heal from surgery I am going to EASE back into training and eventually pick it up for about a month and get in shape for the season. I WILL work my ass off and I WILL make my goals that I will be setting in the next few days in another post.

In the mean time I am going to start using swimming as a conditioning 2 times a week or so and then maybe bike every once in a while. I will be shooting and hitting the wall almost every day I can so I am not rusty come season time.

This is it... I am finally over the mental block that has bothered me for so long....Vulnerable yes....Ready to kill it? ABSOLUTELY.

This Needs To Be Done

So I have decided that I am going to take this time before surgery to get all healed up and also use the recovery from surgery to finish up the healing. I am going to use the next 5 weeks before surgery as recovery weeks. Some weeks I will take off some I will do swimming and biking maybe some racquetball and definitely yoga every week. Between my hip my shoulder and my ankle I think this will be a good time for this and also maybe try to find something new as a hobby non athletic wise who knows. If I even use weights I will be doing very light work for the next 5 weeks and then 3 weeks after surgery as well. I need to make sure that I can get everything taken care of because in the future I need to be able to be 100%. We are entering the crossfit games as a team and I also am contemplating lacrosse again. But this all depends on how well I am able to take care of myself.

10/14/11

Squat

5x135

5x225

2x5x265

10x265

db curls

3x10x47.5

Chin ups

1x16

Body: pretty good shoulder is slowly getting there hip is feeling decent as well

Sleep: 9hrs

Nutrition: good

Notes: Great day for squatting. I felt really good for not squatting in a while and 10 came easily which I was pretty surprised and happy with. Taking the weekend off and will be back at it on Monday.

Forgot to Blog Again

10/12/11

Deadlift

3x135

3x225

3x315

9x365

Chin Ups

10, 10 w/25lbs, 11 w/25lbs

db curl set right after last chin up set

10x35

Decline sit ups

2x12x25

1hr 45min MMA Practice

Comments: still loving the mma and the deadlifts went well

10/13/11

1hr 30mins of Racquetball

Body: lower back, hamstrings are sore but also legs are just tired

Sleep: 9hrs

Nutrition: good had some ice cream

Notes: Solid day guess it turned into not so much of a rest day but who can pass up a nice game of racquetball. Ready to squat tomorrow and going to give benching a shot as well.

Yoga

2 hrs 20 min of racquetball

P90x Yoga

Body: still good minus shoulder

Sleep: 8hrs

Nutrition: good

Notes: Solid day all around. Played a lot of racquetball and man is that exhausting. Yoga was good I was really sore and it helped out a ton for sure. I am going to deadlift pretty light tomorrow and get in a few other things. Maybe some crossfit too.

10/10/11

Squat

5x135

2x5x225

10x225

DB Curls

3x10x45

Bench

1x10x185

Tri Pull down

2x12x140

Body: pretty good shoulder getting better

Sleep: 8hrs

Nutrition: good

Notes: First time fully squatting in 6 weeks. I can feel my hip a little but it is not what it was before it is a feeling of none use rather than injury which is awesome. I am going to try to get a little bit heavier on friday but I am so pumped that I am back in that sense. Only one more thing left...my shoulder. Then surgery and I will be good.

Swimming and MMA

10/5/11

300 yrd Swim 6:21 (200 of freestyle 100 of butterfly)

3x100yrd repeats First and and last freestyle and middle was butterfly

2 hour mma practice

10/6/11

rest Day

2 hours of racquetball

Body: Pretty good shoulder feeling better

Sleep: 8.5hrs

Nutrition: good had a double burger though

Notes: Yesterday I decided to just swim for my workout since I was in the pool already and it ended up being pretty good I was breathing heavy. I had a nice long ma practice which is so awesome. I went into the gym in a shitty mood and came out in the best mood. That is what I am missing in my life and I found a new way to get that. I also love the sport I have been learning takedowns and some submissions as well as striking I cannot wait to become better at it and know more of what I am doing.

Racquetball For Days

10/3/11

1hr 45 mins of racquet ball

1hr mma practice

10/4/11

1hr 20 mins 0f racquetball

Body: shoulder still nagging (pretty annoying)

Sleep: 8hrs

Nutrition: good deficit

Notes: Well shoulder still isnt good to lift with so I am staying away from the weights right now. What else is new that I have to go around injuries....really starting to bother me. Probably going to take another week off from lifting...whatever. MMA was really cool and I cant wait to get into that we already started doing take downs and throws. Other than that ive got nothing really to say.

Restingggg

25 min walk with the puppy

Body: good shoulder is feeling better

Sleep: 8hrs

Nutrition: good still looking to cut

Notes: Been resting the past couples days since I am recovering this week. I am thinking of trying some 1 reps next week possibly not really sure yet. About a month and a half out until surgery so I am just going to try and stay structured until the. Looking to get some more running in and cut a bit just beat my ankle up until surgery too.

On My Yoga Shit

P90x Yoga

Body: pretty good minus shoulder

Sleep: 8hrs

Nutrition: good

Notes: Well first day getting back to doing yoga regularly was tough. I never thought I'd be sore from yoga but I definitely am going to be tomorrow. I struggled today it is going to take a few weeks before I get back to where I am at but when I was doing yoga I did not get hurt at all and I think that doing this regularly will help me with injury prevention which is one of my top goals after my surgery is over with. Trying to stay at 100% healthy will be a challenge but it just takes the little things like rest, yoga, and mobbing to do so. Just got to tighten it up on those aspects.

A little taste of the future

2x400m sprints

59.97 sec PR/ Year Goal

1:08

Body: surprisingly good

Sleep: 8hrs

Nutrition: good cleaning it up a beat for now

Notes: well I decided to give it a shot today and it paid off big time. That is a goal I have had for 2 years now and I finally beat it. The weird thing is that I have not been doing conditioning.....Maybe we have something right here. I am going to get back into crossfit after my surgery so I want to give the body a little taste of it for the next 2 and a half weeks until surgery so afterwards it wont be as bad getting into it. I will continue strength work after this week as well. Beyond pumped with this pr and goal. I may have to give my 800m run a shot in the near future but for now I am loving it.

The Weekend

Saturday

2 hours of racquetball

Sunday

Rest

Monday

Rest

Body: good hips getting there

Sleep: 8hrs

Nutrition: good

Notes: well I am taking this entire week off from weights to catch up on my rest and make sure I do not get injured. I scheduled my surgery today it will be November 21st. Until then I guess I will keep doing what I am doing. I also am starting pt for my hip soon. It is really out of place and getting it back in place is going to be good. I am really on top off all of this. I am really looking forward to being 100 percent injury free after this and being smart to stay that way.

Rest Day Minus Class

Rest Day

2 all of 200m sprints in track and field class....(WTF right?)

Body: good minus hip

Sleep: 9hrs

Nutrition: good

Notes: Solid rest day. We got timed in 200m sprints today in class. Yup thats right in class. There is probably 3 or 4 or my classes where you are graded on how well you can perform activities which is kind of cool in my opinion....no fatties aloud in phys ed. Tomorrow I will hit my lifts in the afternoon but in the morning I have swimming which will be my conditioning for the day. I also have been mwodding pretty religiously just dont really feel like writing down what I have done because I really dont give a shit about that anymore.

A Little CF Action

Press

5x95

2x135

2x5x155

9x155pr

Chin Ups

2x15

Amrap 10

250m Row

25 Push Ups

6rds

Body: Good minus hip

Sleep: 9hrs

Nutrition: good lots of protein

Notes: Today we are up to 155 for our press. I think this was my 5rep max when we started maybe a little bit more but definitely close and I crushed it for 9 reps. I love how this program keeps ramping up and I keep crushing prs. I really wish I could get back to squatting but that will have to wait for a while I guess. I decided to hit up a little crossfit action since I will be going back to some form of crossfit after my surgery sometime in Jan. or Feb. I felt really good with my bodyweight movement...the push ups. And the row sucks as usual. I was breathing hard and the heart was pounding but I feel like I have not lost a lot of conditioning since I started strength training. Really cool to be testing my body like this and seeing how I respond. I am expecting to be pretty sore tomorrow but we will see. I also had a decent workout in my lifeguard class this morning. Our daily routine is mon wed fri when I have the class we do a 10 lap warm up on an olympic pool then right into doing rescues and working on victims that attack you and then we do some lifeguard test. It is a really good workout heart is usually pounding throughout it which is pretty cool and I am learning a lot. Swimming will be incorporated in metcons in the future after this class is over this semester.

Yesterday and Today

9/19/11

Bench

5x15

2x5x230

9x230pr

DB Curls

3x10x42.5

BB High Pulls

1x8x70

1x10x70

Chin ups

2x12

BB Forearm Curls

1x20x60

Back Pump

2x12x90

Body: good minus hip

Sleep: 9hrs

Nutrition: good eating for growth

Notes: Solid day of training been doing a lot of mobility and shit for my hip which still is not getting better. Probably just going to wait until surgery to let it fully rest though and just keep doing what I am doing now. Next Monday I will find out the exact date of the surgery I want to just do it and get it over with and I feel that resting for 6 weeks will get me back to 100% for the first time in 2 years.

Today:

Rest Day

And I'm Back

Well it has been a while hasn't it. I took a break to get in the swing of things at school and get going with as least stress as possible. So now that I am feeling good I will be back to blogging my workouts. My training has stayed consistent still no squatting because of hip but it is definitely feeling better. I have been stretching and icing it which seems to be helping. I got a little sick the last week but I seem to be better now which is good. A lot of my classes here require a lot of physical activity including swim conditioning and some running around so it is pretty fun and I am loving it. Next monday I am meeting with the doctor to schedule surgery so I will keep updating on that too. Other than that everything is the same and just enjoying life.

School.....School.....School

9/1

rest

9/2

Shoulder Press

5x95

3x115

2x5x145

11x145

BB Curls

3x12x72

7/3

rest day

Body: good hip still being gay

Sleep: 7hrs

Nutrition: alright

Notes: I came to Springfield for school on the 2nd for nso and I will be doing it all the way until Monday. So no working out until then and eating will be a little off but rest is definitely necessary.

Surgery Needed... Ugh

8/30

rest day

25 min walk

8/31

Deadlift

3x135

3x225

3x315

7x390

Bench

5x135

2x5x220

11x220

3x6-8 weighted chin ups 25lbs

8,8,8

Neck Harness

3x40x10

Shoulder Flys

2x15x10

Back Pump

2x8 with 2 45s, 10, 5

Dips 2x10

Body:good hip is almost good

Sleep: 9.5hrs

Nutrition: good

Notes: Yesterday I finally saw a foot and ankle specialist and he found out that what has been causing my pain is a big bone spur from when I broke my ankle back in high school. The only way to remove that and be 100% again is surgery. So looks like I will be getting that done within the next few months. That means being off of it for multiple weeks and multiple weeks of getting back strength. Sounds like a shitty time to me but has to be done.

Press, Curls, and Some Rowing

Press

ramp up

5x95

3x115

sets

2x5x142.5

10x142.5 pr

BB Curls

3x12x70

Tabata Row

3x10 Chin ups

Neck Harness

2x40x10

Body: good minus hip still bothering me

Sleep: 9hrs

Nutrition: great had a lot of protein

Notes: It was a good day I am not squatting for a bit to heal up my hip so thats why I did not today. Everything else went well. I already look bigger which is awesome so this program is amazing. Tomorrow I got doctors for my ankle and elbow so we will see how those go.

Yesterday

8/26

Bench

ramp up

5x135

3x185

sets

2x5x217.5

10x217.5

BB Curls

3x12x67.5

Tricep Pull downs

Ab Work

Neck Harness

4x25x10

Random chin ups

mwod (couch, table top, other hip flexor stretches)

Body: good hip flexor still bothering me so didnt squat

Sleep: 9hrs

Nutrition: good but had some ice cream and booze

Notes: Solid day at the gym taking at least a week off from squatting to make sure my hip flexor can heal all the way for school. I will be taking Saturday and Sunday off and doing a lot of stretching each day.

Rest Day

25 Min Walk

Ice Plunge

Body: good hip flexor is lot better

Sleep: 9hrs

Nutrition: good minus a large ice cream

Notes: Solid rest day cant wait to hit it hard tomorrow. This program has me looking forward to every day of training and I love it.

Loving This Program

Deadlift

Ramp Up

3x135

3x225

3x315

Set

8x385

Press

Ramp Up

5x95

3x115

Sets

2x5x140

9x140

3x6-8 Weighted Chin ups with 20lbs

8,8,8

2x10 Back pump with 2 45lbs

2x10x15 shoulder flys

Neck Harness

3x25x10

45min Walk

Body: Squat muscles a bit sore hip flexor feeling better everything else is good

Sleep: 9hrs

Nutrition: great upped my protein and overall food intake

Notes: This might be my favorite training program I have ever done. There is just something about it that I love and can already tell this may be a go to program later on in my life. The workout was good but I went to light on the chin ups I hit every set at 8 pretty easily but it is better to start light that go to heavy at first. pulling 8 reps at 385lbs was definitely and interesting feeling...aka it hurt like a motherfucker but it is going to make me a lot stronger thats for sure.

Rest Day

40 min Walk

Body: good but hip flexor hurts a bit and all squat muscles are sore

Sleep: 9hrs

Nutrition: good had some bread at dinner and a few brews

Notes: solid rest day my legs are so sore from the squatting but I love it I cannot wait until tomorrow to get back in the gym. I have noticed that I am a lot more tired than normal probably due to how heavy yesterday was and it will take a bit to get used to it so for now I will take it easy and try not to get hurt.

Day One of Greyskull Linear Progression

Squat

ramp up

5x135

5x225

3x255

sets

2x5x285

9x285

Bench

ramp up

5x135

3x185

2x5x215 last 2 reps of each set were paused at bottom

10x215

BB Curls

2x10x65

Neck Harness

2x25x10

45 min walk

Body: tired

Sleep: 10hrs

Nutrition: good

Notes: First day of the program was a success. The max sets at the end of each main lift are brutal and I can see them making us stronger very fast and also a lot bigger. I am going to up my protein intake and begin to drink whole milk again to help with recovery. I will be sticking to a strict 4 days a week of training. M/W/F will be Greyskull and then saturday will be a long bike ride until I can run again and then it will change to a run. Also wednesday will have some conditioning added in. I feel like this is a great long term program for school. I am going to try out MMA, Powerlifting, and rock climbing while I am at school for my new sports. I can't wait to get a fresh start. I move in a week from Friday.

Some Catching Up

8/19

Bench

5x135

3x185

1x245

1x280 pr

8x225 pr

Curls until my biceps fell off

8/20

Rest Day

8/21

Rest Day

Notes: So Friday after the gym me and Ben headed up for a weekend in NH where we consumed a lot of bad food and drinks. It was a solid weekend but I am ready to hit training again on Monday hard. We are starting a new program called Grey Skull Linear Progression it is 3 days a week and looks to be a good strength program since I pretty much decided that I am not going to play lacrosse due to my injuries I want to get very strong. I am thinking of picking up 2 new sports. MMA and climbing both offered at springfield and both things that I think I will enjoy and hopefully become good at to compete.

Yesterday and Today

8/17

Weighted Pullups

8/18

Deadlift

3x135

3x225

3x315

3x405

15x285

Tabata Bike level 14

Body: ok elbow has been bugging me the past few days

Sleep: 9hrs

Nutrition: last night I drank and today it was good

Notes: well I am going to do one more training day and then take 3 days off in order to go to nh and celebrate the end of summer so we will be drinking a lot friday saturday and sunday but then I will be back at it monday starting a new program. That is all.

Bent Rows

Barbell Bent Rows

5x135

5x185

3x5x205

Barbell Shrugs

5x135

5x225

5x315

Fat Bar Curls

3x10

65lbs, 65lbs, 85lbs

3x15 Decline Sit ups with 25lbs

Body: alright

Sleep: 9hrs

Nutrition: good

Notes: Ive got another few things to talk about. Nutrition wise I am still eating well just adding a bit more calories. I got my xrays and nothing is broken but there is fluid in my ankle which means that I have some sort of injury and need to go see another specialist what else is new. I feel myself slipping into a bit of depression and I am really trying not to do so here. Just so many injuries and on top of that I still can't decide if I want to play lacrosse or not all this stress is doing me no good. Hopefully I can kick it but I need to make some choices and heal up.

X Rays and Gym

Press

5x95

5x135

5x155

5x135

3x8 kb clean and press R/L

40lbs, 50lbs, 50lbs

3x8 One armed kb swings R/L

30lbs, 40lbs, 50lbs

10 min cool down on bike 2.13 miles

Body: pretty good ankle still hurts

Sleep: 9.5hrs

Nutrition: 1800 cals...

Notes: I have a few things to talk about shortly today. First off I got the xrays taking on my ankle and will find out tomorrow what the results are. Second today my workout definitely suffered because of the calorie deficit I am doing right now and it has gotten me thinking is it worth it? A few lbs would be nice to lose quickly but I think that if I just eat clean and do a lot of walking along with my workout then that will cut me down a bit but just take longer and that might be the route I take. Eating like this is a chore that affects my workouts and my daily life. My mood is a lot shittier and I dont want to do anything. Tomorrow I might jump my intake back up I usually have problems recovering while eating like this and then injury occurs I dont think I want that to happen again. But I will sleep on it and see what happens. Feel free to throw your input in as well any one reading.

Rest Rest and More Rest

No Training

Body: nothing sore, right ankle is unbearable pain left ankle is weird feeling

Sleep: 10hrs

Nutrition: good 1800cals

Notes: Ankles are wrecked going to get an xray tomorrow or tuesday for my right one. For the last few weeks of summer I would like to eat really well and for a lot of it at a deficit so I can cut a few lbs back. I may or may not rest again tomorrow we will see how I feel. I took an epsom salt bath as well to aid in recovery.

Disappointment at the TARC 6 Hour Challenge

TARC 6 Hour Challenge

Dropped after 2 laps at 2hrs and 54 mins

12.8 miles

Body: ankles fucked

Sleep: 5.5 hrs

Nutrition: race day shit

Notes: Well I am not really even going to give this a write up because to me it is a disappointment and doesn't deserve one just a short summary will do. I started the race conservative and really was moving well nothing exciting or anything on my first lap of the race. I felt great and was really into my music and mentally I was right where I wanted to be just having a great time. I got back to the aid station at about 1hr 22 mins and I thought that would be a solid pace to rock the entire race. I did what I needed to do at the aid station and then off for lap two. This is when my ankle really started to bother me. Turning right in any way was as much pain as I have felt since I broke my ankle in high school, but mentally I some how turned it off and completely shut it off for most of the lap. I really do not know how I did this but it was pretty amazing. I was once again feeling great and not the least bit tired or mentally drained. I then hit the last mile or so of this loop and began to become very hungry and lethargic....that is what I get for not eating solid food after the first lap. I got back to the aid station and crushed 2 pb+js and some snickers as well as a lot of water and refilled the handheld with half gu brew and half water. I started to walk around and my ankle decided to shoot all of the pain it could all at once and I almost went down...now I have played threw broken and sprained ankles and never felt a pain like this before, it was absolutely awful. I popped some advil waited 15 minutes or so and still was in excruciating pain. I said fuck it and just went out for the third loop and about 100 yards in my leg totally gave out due to the amount of pain I was in it was kind of a weird feeling to be honest like the cns just got overloaded or something. I decided right then that I needed to call it and it was the hardest and most frustrating thing I have had to do because I was on my way to running 27 to 28 miles and my mental state was no where near its limits. I am in no way making excuses I know there is no excuse so I have to learn from this and get some xrays on my ankles and see what I can do to heal them up. All in all it was very disappointing for me because I know I can finish and I know I can run that 27 to 28 mile mark in that race with out any problem. Good experience but just makes me want to finish that shit.

Game Time

8/11

Rest

Body: good

Sleep: 8.5hrs

Nutrition: not bad started to carb up

8/12

Body: good

Sleep: 9hrs

Nutrition: ate a lot of crap to make sure I am good for tomorrow

Notes: Well it is game time and time to see how deep I am willing to dig to get threw this. Me and Ben found out that the course is actually a challenging course....and we found that out just today so should be an interesting twist to the story tomorrow. We are waking up at 4:45 so we can grab some coffee and food and then take off for a 7 am start. I am excited to see how I hold up to be honest. It is game time bitches.

Bench and Shit

Bench

5x135

3x185

1x245

1x265

1x285f

1x280f

16x185

Weighted Pull ups

1x25

1x45

1x70

1x90

1x100?

back pump 3x8 225lbs

Body: ankles and calfs sore

Sleep: 9hrs

Nutrition: good

Notes: Solid day at the gym kinda mad I didnt get to pr but thats ok. I am not sure if I got my chin over the bar on the 100lbs pull up but I think I did so I will leave it as questionable. Resting the next 2 days for the race its game time.

Good Run On The Powerline Trail....What?

1hr 25 min run on the powerline trail

6.6 miles

Body: solid only ankles are sore

Sleep: 8.5hrs

Nutrition: good

Notes: Well I finally had a good run on the powerline trails after a few poor runs. Me and Ben had another friend come with us today. Ben went off on a pr attempt so I ran with our friend because I just wanted to get a long run in. The only thing is I felt great and I was crushing it but had to stop a bunch to make sure our friend new the turns and did not get lost. I could have finished a lot earlier but it was good to be on my feet for that long. Tomorrow is going to be a fun day in the gym thats for sure....

Not a Day To Remember

Deadlift

5x135

3x225

1x315

1x405

1x500f

1x475f

Press

1x135

1x175f

1x170

20 Chin ups

25 sit ups with throwing a 20lbs med ball against wall

4 50-60 yrd sled drags with 60lbs in tire

Body: a bit tired

Sleep: 9hrs

Nutrition: good but had ice cream again

Notes: Ya so went for prs on deadlift and press.....not a good idea. I pred on a 3 rep dlift 4 days ago and I havent pressed in weeks due to the elbow just a poor performance in general. Did the chin ups and press to test the elbow which feels good. Sled drags are awesome and saved the day. Tomorrow I will run the powerline trail in the morning -____- and that will be my workout for the day one run to prepare for this race coming up... sounds good to me.

Resting it Up

Rest Day

Body: quads a bit sore

Sleep: 8.5 hrs

Nutrition: good had some ice cream though

Notes: Solid day got some stuff for the TARC 6 hour challenge this saturday that I am doing. It will be a good test to see where I can push my body on minimal running training.

The Past Two Days

8/5

5 min on 5 min off, 4 on 4 off, 3 on 3 off, 2 on 2 off, 1 on done

4 laps=4k

8/6

Front Squat

5x135

5x185

5x225

5x235

5x355 pr with ease

Tabata Front Squats: 71

Body: good

Sleep: 6hrs

Nutrition: Drank last night other than that pretty good

Notes: Yesterday I decided to just do that endurance workout and it was a great one really pushed hard on it. I stayed up partying last night and did not think I was going to get a good training session in today but when I got to the gym I felt really good and got a great training session in. Partly because I was lifting with some animals one who deadlifted 625 and another who squated 500 for 8 reps...pretty sick stuff.

Deadlift, Sled Drags

Deadlift

3x135

3x225

3x315

3x415pr

3x15 decline sit ups with 25lbs

forearm work

6 Tire Sled Drags with 45lbs extra from pull up bar to the street in my yard after each sprint walked it backwards back to the starting position

physical therapy

Body: good

Sleep: 9hrs

Nutrition: good

Notes: the deadlift today was a pr I believe so I am happy about that. I built a tire sled for myself today it cost about 85 cents total to make so it was completely worth it. I did them as fast as possible and they are an unbelievable workout that I will be using a lot more often.

Squat, Farmers Walk, Bball

Squat

5x155

5x225

5x275

5x320

5x255

Farmers Walk

2 plates on each bar

about a 25 yrd touch

4 touches with rest and then 2 touches with no rest between afap

Physical Therapy

2hrs of bball

mwod(couch, table top)

Body: pretty good

Sleep: 8.5hrs

Nutrition: good had some ice cream

Notes: Great day of training. Really liked doing the farmers walks. My training is now going to change for the better after reading Never Let Go by Dan John. It is a new way to look at training and I really believe that it is going to help me in the future. I also decided to run smolov to end summer after the 6hr challenge.

Yesterday and Today

7/31

4 lacrosse games

8/1

Rested

Body: pretty good a bit sore from all the lacrosse

Sleep: 10hrs

Nutrition: good

Notes: decided to go and play lax on sunday and it was a good choice we ended up winning the tourney and getting free shirts and beer so that was well worth it. Rested today and this entire week I will keep it light because I have a race coming up august 13th. the 6hr challenge which should be pretty interesting.

Doing Some Catch Up

7/28

rest

physical therapy

7/29

rest

7/30

3 lacrosse games

Body: good but elbow is still bothering me

Sleep: no clue for the other nights last night around 8hrs

Nutrition: good minus some brews and gin and tonics

Notes: nothing really just resting it up sunday and getting back at it monday.

400m Runs, Long Walk, Ballin

400m run rest about 3 mins

1:04

1:33....ankle braces cut circulation off in legs and stopped my legs from running...it was a weird feeling to say the least

1:14...took the ankle braces off

1 hr 25 min walk on the powerline trail

about 5 miles or so covered

1.5 hr of bball

Body: pretty good a little over trained and ankles are sore

Sleep: 9hrs

Nutrition: good had ben and jerries and tomorrow I will be eating a lot to recover

Notes: well I havent had a great training session this week because I think I did not take a full rest day after playing lacrosse and that was a mistake so I will be resting tomorrow and friday and then have lax saturday sunday and rest fully on monday. In the mean time I am going to eat like an animal and try to catch my body back up.

Not In The Best Mood Today

Press

5x135

3x155 stopped due to elbow bothering me

Squat

5x155

5x185

5x225

5x275

5x315

pt exercises

50 min walk

mwod( hamstrings, deadlift stretch, opening hip, calfs)

Body: fine besides elbow

Sleep: 9hrs

Nutrition: good

Notes: nothing to say.

Rest Day

3rds not for time

15 ghds

15 back extensions

15 kb swings

15 push ups

15 pull ups

25 min hill climb on teadmill

15% grade

1.347 miles

mwod(table top, deadlift stretch, hamstring)

Physical Therapy

Body: sore all over, elbow is kind of bugging me

Sleep: 10hrs

Nutrition: great

Notes: Good day for recovery. Just enough to get the blood flowing and a little sweat going. Made sure to stretch and mwod a lot. Started physical therapy today not much to say about it I am going to follow through and do everything they tell me to and we will see how it ends up. I have nothing to lose at this point so might as well.

Living the Lax Life...Weekend Recap

7/23

4 lacrosse games

mwod( deadlift stretch, held a squat)

7/24

2 lacrosse games

40 min walk

mwod(table top, hamstrings, deadlift stretch)

Body: pretty tired and legs are a bit sore

Sleep: Friday night was about 8hrs and Saturday night was 9hrs

Nutition: was a bit thrown off due to the games and not being able to eat in between. Friday was fine just not a lot of normal food a lot of fruit and bars during the day at night we drank and had a nice steak that was amazing. Saturday was good after the 2 games were over.

Notes: I had a blast laxing it up this weekend at the tourney I have improved each year at this tourney stats wise and I love seeing the improvement. I think this finalized my decision to play next year for sure. Monday I have physical therapy at 3:30 I really cant wait to start this. Also another note I wore double ankle braces this weekend and had no ankle pain. Good Shit.

Bench And Pump 7/21/11

Bench

5x135

5x185

5x225

5x240 pr

3x8 cg bench 155lbs

3x10 db bench 70lbs

ss w/

3x8 db curls 45lbs

2x10 french press

ss w/

2x10 tri pull downs

Back Pump

Body: good elbow hurt a bit so stopped short on some of the sets

Sleep: not sure

Nutrition: good had a few drinks and some ice cream at the end of the day

Notes: Got pretty depressed that my elbow started to tweak but as I am writing this now it feels fine. I am taking Friday off and then I am off to Glastonbury for a lacrosse tourney 4 games saturday and a possible 3 games sunday....cant wait!

Rest Day

Rested

Body: hip flexors sore

Sleep: 8hrs

Nutrition: not to bad had some home fries and chocolate though

Notes: Today was the second to last day of camp and the lack of sleep and being in the sun all day is really starting to set in again just like at every other camp but life goes on. Tomorrow I will do a bunch of stuff and then maybe something light on friday if anything. Today was a much needed rest day I will go to sleep early tonight and then get some good sleep tomorrow night.

Press, Hill Sprints

Press

5x135

5x155

5x165 pr

1x185f

4 Hill Sprints from bottom of hill to stop sign a little over 200m

around 38 to 41 seconds

Body: tired

Sleep: 9hrs

Nutrition: great

Notes: It is really hard working camp all day while it is 90 degrees out and then go and workout while dehydrated and exhausted. I got a nice 5 rep pr on the press but other than that it was a day to forget. First two hill sprints I was fine and after that I crashed and burned due to dehydration problems stemming from being at camp all day. I did my best to stay hydrated but it is very hard. I might do something tomorrow and thursday and then rest friday because I have lacrosse tourney this weekend.

Why do I do Rowing workouts?

Squat

5x155

5x225

5x300

5x310

2k Row

7:40.5

3x Chin ups less than 2 min rest

20,14,10

2 sets of db shrugs followed by tri pull downs

mwod(deadlift stretch)

Body: feeling good wore ankle brace all day

Sleep: 8.5hrs

Nutrition: great

Notes: The squat was very easy today my legs felt well rested and ready to go and 310 was a breeze. I really do not know why I insist on doing workouts like this. Rowing sucks. It always has sucked. And it will always suck. Yet I did this workout anyway and lo and behold it was fucking awful. I finished and immediately tried getting up but failed miserably then I could not see straight for a few minutes and so on. It took a good amount of time to fully recover from this. On another note Mondays I will pump as well as fridays one day just wasnt enough I miss it way to much.

Rest Day

Rest Day

Balled for a few hours

Body: good ankle still hurts

Sleep: 10hrs

Nutrition: good

Notes: Solid rest day the ankle is till bothering me and I made the decision today that I am going to start to go to physical therapy for my back and my ankles to rehab them and make them stronger. As youve noticed I have a lot of ankle problems because I have injured them so much and never made them stronger and this will help me in the long run for sure.

Freight Train From Hell

Freight Train

3rds for time

10 db cleans to thrusters 50lbs

15 burpees

30 squats

8:39

50 min walk

B0dy: pretty good little tweak in the ankle

Sleep: 9hrs

Nutrition: good

Notes: Well today was kind of a bummer until I decided to do this workout. I woke up with tweak in the side of my ankle that hurts when I run on it. It seems like a small muscle tweak that will go away soon so I am not worried just kinda dissappointed I couldnt run. But this workout is fucking hell, there is something about the combo in this workout that just destroys you. I pred not sure by how much but definitely pretty big.

Gettin Big

Power Clean

2x135

2x185

2x205

2x225

2x235

Bench

5x135

5x185

5x225

5x235

3x8 close grip bench 145lbs,145lbs,145lbs

supersetted with

3x8 db curls 55lbs,50lbs,50lbs

1x8 db bench 75lbs

supersetted with

1x8 hammer curls 50lbs

Back Pump

40min walk

Body: feeling good

Sleep: 8.5hrs

Nutrition: really good

Notes: Man do I love fridays. I get to go to the gym and just focusing on getting bigger which is always a lot of fun. Power cleans felt pretty good but my cns is toasted from the deadlift so it could have been better. Pumped I got 235 for 5 on the bench because I only got it for 4 last week. Pump was great as usual the supersets add an extra dimension to pumping....gotta love it. Tomorrow I will do some sort of running and maybe a cf workout depending on what I am feeling.

Deadlift, Wod

Deadlift

5x135

5x225

5x315

3x410pr

For Time:

100 double unders

75 box jumps 20"

50 kb swings 55lbs

25 burpees

8:14pr

3x max rep strict pull ups w/35lbs

8,8,9

mwod( hamstrings, rolled back, deadlift stretch)

Body: feeling good all around

Sleep: 10hrs of much needed sleep

Nutrition: clean

Notes: Great day at the gym thats for sure. I set a deadlift pr that went up easily and also a big pr on the workout. I hit all 100 double unders in a row. I have not done a double under in a long time and I some how hit 100 straight which I am very happy about. When I hit 50 I was wondering why I was still going with out a break and then all of the sudden I was in the 90s and was confused to how I did that. But I let that fuel the rest of my workout and crushed it. Tomorrow is a strength day and pump day very excited to look sexy coming out of the gym.

Press, Amrap Awfulness

Press

5x115

5x145

5x155

3x165

8x135

Amrap 20 1 lap sprint around indoor track at sc rest same time it takes to complete the lap

14rds plus 1/2 lap

Body: quads are torched and very sore

Sleep: 7hrs

Nutrition: great

Notes: Press was good I would have liked to get 165 for 5 but hopefully next week I will be able to. This workout was brutal but a good one. You hardly get a chance to recover and then you got to do another sprint. Tomorrow is a rest day and the last day of camp I will probably get a nap in when I get home to make sure I fully recover.

7/11/11 Finally Got Internet Again

Squat

5x135

5x225

5x295

5x305

5rds for time

7 front squats 185lbs

10 burpees

7:32 pr

Body: quads already sore form that workout

Sleep: 7.5hrs

Nutrition: good

Notes: So I did not have internet last night for some reason but it was turned back on today so I can get back to blogging. 305 for 5 went up very easily which I am happy about. Did this workout a while ago and pred by almost 2 minutes this time. The main contributing factor is that my squat is a lot stronger. I also just want to note that my nutrition has been right on and I have been walking a lot due to being at camp at springfield and you have to walk everywhere. I am hoping to lean out a bit seeing how I built a bit of a gut while getting stronger. Surprisingly being a few lbs heavier my running workouts have not suffered which is pretty cool.

7/10/11

Rest Day

Walked about an hour

Body: good

Sleep: 8hrs

Nutrition: good except one slice of pizza

Notes: solid rest day at springfield again until wednesday.

7/9/11 I Need To Stop Forgetting

Keep forgetting to post at night going to try and get back on track.

7rds for time

1 20yrd shuttle (5-10-5)

10 Clap push ups

10 jump touches 2ft above reach

9:45

1x Sprint to Stop sign and back to drive way w/ 20lbs vest

40 sec

1 mile run w/ 20lbs vest

7:49

800m run w/ 20lbs vest

3:54

Body: quads and glutes still sore

Sleep: 9hrs

Nutrition: good had some drinks though minus the lax tourneys I am going to that will be the last time I drink until end of august or so.

Notes: I wanted to get a workout in that incorporated some agilities since I missed them this week and this workout was perfect for it. The runs were brutal with the vest on definitely going to make use of the vests more often. Heading back to springfield tomorrow for another camp until wednesday.

Bench, Power Clean, pump

Bench

5x135

5x185

5x225

4x235

2 power cleans on the min for 10 mins @210lbs

Pump

Body: quads and ass are sore from yesterdays workout

Sleep: 7hrs

Nutrition: good

Notes: Pretty good strength day it would have been better if I was on better sleep but what can you do? Tomorrow I think that I will hit up a wod and then some endurance after. I may be going up to new hampshire for a party but not sure yet.

7/8/11

Deadlift

5x135

5x225

5x315

3x405

3rds for time:

Walking Lunge 50m

Broad Jump 100m

Run 200m

10:27 pr

mwod (couch, hamstrings)

Body: legs are a bit sore

Sleep: 7hrs

Nutrition: good

Notes: Today I wanted to get back in the swing of things with a nice deadlift session. I hit 405 by 3 pretty easily and I think that is the first time I have done that so I called it there. This is the third time I have done this workout ever and even though I am a lot stronger and maybe not as well conditioned as last time I still pred. Strength over everything right? Tomorrow is a pure strength day I can't wait to get after it. Bench, power clean, pump, and some accessory work.... going to be a great day.

7/6/11 Rest

Rest Day

Body: pretty good

Sleep: 5hrs..shitty dorm sleep

Nutrition: good had some ice cream

Notes: Nice rest day I was exhausted I am glad that it was a rest day. It usually takes me a day to adjust so tomorrow night should be a better sleep. I am going to deadlift and do intervals tomorrow or a cf workout. I have been getting a lot of walking in while I am up here too we walk everywhere around campus.

7/5/11

Press

5x135

5x145

5x155

2 laps around indoor track at sc all out with 90 sec rest between

1:11

1:23

1:24

1:25

Body: pretty good

Sleep: 8hrs

Nutrition: good

Notes: I was pressed for time today because I am at camp and only have a certain amount of time to workout. I am happy with what I got in though the sprints were over 400m but I am not sure exactly how long they were. Tomorrow is a rest day and I will not be sleeping much the next few nights because the dorms are extremely hot and I never sleep well.

Squat, Wod, Agility

Squat

5x135

3x225

5x285

5x295

5x295

Curls for pump

5rds each for time:

Sprint 40yrds

15 burpees

Sprint 40 yrds

15 2 handed db bent rows 50lbs ea hand

*rest 45 secs between rds

1:04, 1:112, 1:25, 1:38, 1:37

Agility ladder 4 times ea

ones, twos, icky, in + out, step over

mwod(couch, table top)

Body: good

Sleep: 9hrs

Nutrition: really good

Notes: The squat today was a lot tougher than I expected. I guess it is because I havent squated in the past week and a half or so and I lost some adaptation, but that is ok because I will get it back soon enough. Great work out and agilities were good. Tomorrow I am heading to peak until Friday so I am not sure If I will beable to get online or not and I am not sure what I will be doing for workouts yet.

Much Needed Rest Day

Rest Day

Body: decently tired from this past week of drinking

Sleep: 10hrs

Nutrition: good had some ice cream

Notes: Solid rest day going to hit it hard this week. Tuesday to Friday I will be working a lacrosse camp so training will be kind of hard to get in but I found some time last year so I will do it again. It is at Springfield my future school and they have a great facility so I will use that.

Bench, Row, Pump

Bench

8x135

5x185

1x215

1x245

1x265pr

1x275pr

500m row

1:37.1

Pumpage

Body: tired

Sleep: 8hrs

Nutrition: good during the day but the past 3 days I have been drinking every night since my parents are out of town. I have been goin hard because this is the last week or 2 that I will be drinking for about a month or so when I turn to focus on my training for soccer.

Catch Up

6/27/11

1rm Press

5x45

5x135

1x165

1x185 f

1x155

2x8x135

BB Rows

10 x135

10x155

Tabata Beach Run

Tree to Tree about 15 or 20 yrds

30 touches

Notes: Wasn't feeling it today thats for sure. The tabata beach run was good though.

6/28/11

5rds for time:

Beach run 30-35yrds out and back with 60lbs weighted vest

10 burpees

20 OH wl steps with tree branch

10:04

Notes: Good fun workout on the beach. Love doing workouts like this

6/29/11

1 Power Clean on the min for 10 mins

185,205,225,235,245,250pr,255f,225,245,255f

3x Chin ups

20,15,10

2x Dips

15 w/25lbs, 9 w/35lbs

Agility Work

-ladder 4 ea. ones, twos, icky, in + out, step overs

- 5-10-5 shuttle x3

- figure 8s x3

Rest Day

Rest Day

Fooled around with some bench work

mwod (wrist, shoulder, shoulder/neck, plate on legs)

hour and a half of full court bball

Body: feeling pretty good just a bit tired

Sleep: 7hrs

Nutrition: good but had ice cream

Notes: solid day. Basketball was a good time and I hope to do that more often. Tomorrow I am going to the gym right in the morning and then we are heading up to maine until wednesday. We will be getting some beach workouts in and good things like that. Mostly a lot of relaxing and fishing though.

6/25/11 Awful Wod

5 rds for time:

400m run

20 burpees

15 bent db rows 50lbs each hand

19:31

mwod (couch, table top, shoulder/neck)

Body: not bad

Sleep: 9hrs

Nutrition: cheat day and celebrated a friends bday....

Notes: I was off my pr on this wod by about 50 seconds or so which I am actually not to mad about. I hit all the rows ina row without a problem the only thing keeping me from a pr was the burpees...they killed me. Tomorrow I will maybe fuck around and do something small and then back at it on monday.

DE Press, Wod

DE Press

2 presses on the min for 10 mins @95lbs

Amrap 15

30 pull ups

10 Kb swings 60lbs

20 push ups

5 rds + 5 pull ups

Body: shoulders a bit sore still

Sleep: 9hrs

Nutrition: great but had a few drinks

Notes: Today was a solid day of training the de presses were pretty fun and I felt them the perfect amount. The wod was really good and a ton of pull ups. I hit all the kb swings unbroken which i am chalking up to me being a lot stronger than before...gotta love being strong I will definitely revisit getting strong in the off season of soccer if I make the team and if not during the winter time will be my time to get big again. Hopefully I will keep some of my strength though. Tomorrow I will hit a wod and then maybe some endurance. I am also going to golf tomorrow then to celebrate a friends birthday in webster. Sunday will be rest and then Monday to Wednesday I will be in Maine...Cant wait for some time out on the lake.

Rest Day

No Training

Body: pretty good shoulders a but sore

Sleep: 9hrs

Nutrition: good

Notes: solid rest day ready to hit it tomorrow

DE Box Squats, Wod

DE Box Squats 10x2 45 sec rest between each

225lbs

Amrap 20

9 pull ups

12 push press 95lbs

50m farmers walk 55lbs kb

9rds

Body: ankle is a bit sore

Sleep: 9hrs

Nutrition: good had a few gin and tonics though

Notes: Great day of training this was my first 20 minute metcon in a while and I feel like I did well on it. I killed the push presses because of my strength and I am hopefully going to start getting my conditioning back because I need to for soccer. I also need to start mwoding and doing more things for my foot work like the agility ladder.

6/21/11

4rds each for time:

3 power cleans 185lbs

10 burpees

*rest 4:30 between each

34 sec, 32 sec, 31 sec, 32 sec

3x1000m runs rest 3 mins between each

3:39, 4:00, 4:20

Curls

Indoor Soccer Game

Body: good

Sleep: 9hrs

Nutrition: good

Notes: solid day not much else to say.

Floor Press and Wod

ME Floor Press

8x135

3x185

2x225

1x275

1x285

9-6-3

Push Jerk 185lbs

Strict Pull ups

8:00

mwod (ext. rotation, neck)

Body: good

Sleep: 11hrs

Nutrition: really good

Notes: Solid workout today but I am not sure if I like the programming tomorrows wod is a joke and I am not sure what to do. I will rethink what I am doing at work tomorrow since I will have a lot of time to do so. The wod today was heavy and decent nothing special.

Rest Day

Rest Day

Body: good but very tired

Sleep: 2hrs......

Nutrition: Great

Notes: So as you can tell I did not get a lot of sleep last night. We all got a bit carried away at the party and the next thing we knew it was morning. Safe to say I will be sleeping early tonight. Can't wait to hit it hard this week.

6/18/11

Weighted Vest Helen 20lbs Vest

3rds for time

400m run

21 DB Swings 50lbs

12 Pull ups

10:26

Body:good

Sleep: 9hrs

Nutrition: good but drank

Notes: Got to start blogging on time again. Rest Day tomorrow.

6/17/11 Day 1

ME Front Squat

2x165

2x205

2x245

1x275

1x300pr

Amrap 10

10 Ghds/regular situps

10 Goblet Squats 60lbs kb

15 T2b

4rds

had to switch from ghds 2.5 rds into the workout due to abs clenching from not being used to the ghds again

Body: Very good today

Sleep:10hrs

Nutrition: pretty strict

Notes: Great first day not looking forward to being sore in the abs tomorrow. Tomorrow I will do another workout maybe a longer one instead of the long run.

6/16/2011

Rest Day

Played 2 hours of soccer

Body: getting better all over

Sleep: 8hrs

Nutrition: Good

Notes: tomorrow starts the new programming pretty excited for that.

J.T.

J.T.

21-15-9

HSPU

Ring Dips

Push Ups

9:29

Body: god the rib checked out just damaged something in between the ribs should be fine in a bit with some ice

Sleep: 8.5hrs

Nutrition: strict and minimal

Notes: So since I decided to try out I am changing off of my previous program after tomorrows rest day and I am following the new crossfit endurance programming. So for the next 5 weeks or so my programming will look like this:

Monday: Strength and Crossfit

Tuesday: Crossfit and Endurance

Wednesday: Strength and Crossfit

Thursday: Off

Friday: Strength and Crossfit

Saturday: long run

Sunday: Off

The strength consists of a max effort day a medium effort day and a dynamic effort day so I will not be overtraining. My goal is to follow the training spot on for 5 weeks and then test the things I will be tested on during soccer and see what I need to work on and then revamp from there. My nutrition will also be a lot better from now on no more grains and a lot less ice cream which sucks but itll help in the long run.

6/14/11

Indoor Soccer Game

Body: not bad rib hurts a bit

Sleep: cant remember

Nutrition: good

Notes: decided today that I am going to try out for the springfield soccer team more on this tomorrow

Squat, Bench, Metcon

Squat

5x160

5x200

5x240

5x280

10x240

Bench

5x95

5x140

10x170

10x190

10x190

3rds each for time with full recovery

Max Rep Strict Pull up

Deadlift walk across the yard

sprint to stop sign and back

pu/time

1. 23(pr)/1:36

2. 21/1:27

3. 15/1:28

first rd was 135lbs last two at 185lbs for the deadlift walk

Body: run down from the weekend

Sleep: 11hrs

Nutrition: good had a massive shake for recovery including whey, bananas, peanut butter, ice cream, and whole milk

Notes: So I woke up still feeling the effects of this party weekend in the cape which is completely understandable. I kept it on the lighter side for my lifts but with higher reps. I felt a little tweaking in my back still but much better. Also my forearms are almost all better as well. The metcon was awesome, really hurt but I will need to do a lot of endurance if I decide to play soccer which is still up in the air.

6/10/11

Bench

5x115

5x145

5x175

5x200

3x235

8x175

Pumped Everything.....

Body: not bad getting better couldnt squat because of my back though

Sleep: 8hrs

Nutrition: solid but drank

Notes: I am in the cape right now for a weekend of festivities so nutrition will be off for a few days. I wont be doing anything but relaxing and drinking all weekend and I will get back at it on Monday.

6/8/11 Body Building Day

Laying Down Leg Press 3 sets

Leg Extensions 3 sets

Hamstring Curls 3 sets

Fly Machine 3 sets

Push ups 2x25 1x35

Pump: Shoulder Flys, Back Flys, DB Row

Forearm rope thing

Body: Pretty good back has a pulled or strained muscle but everything else is getting a lot better

Sleep: 9hrs

Nutrition: good fasted for about 8hrs in between lunch and dinner

Notes: Fun day to say the least at the gym even though I am not able to deadlift or press yet. I will probably have another fun day on friday and then try and heal it up over the weekend. Also this weekend I will be renting a house in cape cod from friday to sunday so nutrition will be poor and I wont be working out.

Indoor Madness

1 hour indoor soccer game

Body: felt good today took some advil and wrapped the ankles for the game

Sleep: 9hrs

Nutrition: good

Notes: I fucking love soccer and playing indoor keeps on bringing back more and more memories especially playing with some of the kids from my previous team. I am really thinking of playing soccer or lax in college again I need to decide soon because I have some conditioning work to do. We will see and I will keep tossing the ideas around until I make up my mind.

Squat, Pump, Conditioning

Squat

5x160

5x200

5x240

5x280

5x320

Leg Press Calf Raise Medley

Fly Machine until pumped out

Bike:

30:20x10

Body: good minus the injuries

Sleep: 10hrs

Nutrition: good ate a lot

Notes: Great day at the gym for having the injuries that I do. I am also proud to say that came close to passing out after the 320 by 5 squat. I started to unrack the back and saw my vision closing in to a tunnel vision and everything else was black so I stopped went and got some water and splashed it on my face. I guess that just means that I am doing something right by lifting this heavy weight. Tomorrow I will tape up the ankles and play some soccer and then we will see about wednesday.

Rest and Catch Up

Rest Day

Body: still injured

Nutrition: decent had pasta

Notes: Been bummed out lately because of the injuries that just pile up. Going to squat tomorrow we will see how that goes.

Something Has to Be Wrong

Rest Day

Suited up to play some lax today

Body: not good see notes

Sleep: 9hrs

Nutrition: pretty good

Notes: I feel like I am saying this every other day now and I do not know why it keeps happening. I did something to my right ankle today and it does not feel good at all this ones almost unbearable. I feel like my parents don't believe me that I am actually really hurting because I have been having so many freak injuries. It's just really frustrating and I dont know what to do anymore I havent been healthy in a year and I keep getting more and more hurt. It's keeping me in a pissed off shitty mood at all times such a sick life I am living right now.

Deadlift, Tabata

Deadlift

5x255

5x305

5x355

stopped due to forearms

Tabata Front Squats 95lbs

101 reps

1x20 leg levers

forearm work

Mwod (hip mob)

Body: decent minus the forearms

Sleep: not good

Nutrition: minimal due to being under stress

Notes: well it was really frustrating today having to stop deadlifting and not being able to press because of how cool my forearms are being. Decided to just doing a killer tabata and call it at least try and get something out of being at the gym today. I guess I just got to keep resting icing and strengthening my forearms until they are good to go....hopefully by next monday.

5/31/11

1hr Indoor Soccer Game

Body: good forearms still bothering me

Sleep: 9hrs

Nutrition: good minus the piece of cake and beer for my bday

Notes: Every tuesday I will be playing this indoor soccer league and it is a lot of run so this will cancel out my runs on Tuesday. Playing soccer is way more fun too. Been having thoughts of playing a college sport again but then I go right back to the way I feel about so much commitment and how I didnt like that. At this point who knows.

Squat, Some Bench, Metcon

Squat

5x155

5x195

5x235

5x275

5x310

Bench

5x115

5x145

5x175

stopped due to forearm splints

Metcon:

amrap 5 with weighted vest

5 goblet squats 50lbs db

2 trips up and down stairs (my back deck stairs)

10rds

Body: ok

Sleep: 11hrs

Nutrition: good during the day and then had a massive burger with a friend ravioli on it for my bday

Notes: Well I cannot win these days with injuries it seems like. I developed forearm splints that are actually really painful and keep my from doing anything that needs a grip with a lot of weight which is sickkkkk.. Looks like to heal these rest ice and some forearm strengthening will do the trick. Hopefully once I can get over this it will be the last injury I get because I will be more careful of my body and how I feel. Not sure what Ill do tomorrow it is my birthday so we will see. Also the metcon was a really good one first one in a while and I thought I was going to puke after. Good shit.