burpee challenge day 24
squat 5-5-5
265-265-265
One min on One min off for 10 mins
30 db swings 60lbs
*every rd not completed count a penalty do 10 burpees
1. complete 2. complete 3. 22 p 4. 21 p 5. 21p
3x max rep strict pull ups with minimal rest
22,18,14
Lax practice
400, 2 17's, various sprints
body:feeling good finally
sleep:8.5hrs
nutrition:good
notes: Today was a solid day I took it easy on my workout because I wasnt sure how I was going to feel for lax and I felt great so I think that I can workout normal as long as I do it towards the morning like I did today I had enough time to recover. I went straight across with a lighter weight to get some stimulus but now I am going to start adding the weight back up.
About Me
- Dan Rotatori
- I am 20 years old at Springfield College. I started Crossfit in the winter of 2008 and have went on and off with that and P90x. But since the summer of 2009 until summer of 2011 I did Crossfit then switched to Strength and Conditioning. I Played soccer lacrosse basketball and ran track throughout my life. I played lacrosse at Endicott but I was injured and did not play the entire season. Another passion is strength and conditioning which has changed my life for the better. My midterm goal is to compete in a powerlifting competition, run an ultra and run the Boston Marathon, and my ultimate long term goal is to become a Strength and Conditioning coach, a lacrosse coach, and to open my own Strength and Conditioning gym as well as break the record for bench press at 165lbs bw. Along with training for my goals I enjoy pushing my body to its limits and seeing what the human body is capable of by doing activities that require a lot of physical and mental aspects.
Monday, January 31, 2011
Sunday, January 30, 2011
Rest day
burpee challenge day 23
rest day
mwod
body:tired
sleep: no clue
nutrition:good
notes: Last night we had a concert and I had ben up to stay over too and lets just say we didnt get much sleep and drank a lot of big boy drinks. Tomorrow I am starting my program because 2 a days are no over with and we will see how every thing works out from here. I am debating taking milk out of my diet for a bit and see if it makes any difference at all so starting tomorrow I think I am going to do that. We will see how it affects recovery at all.
rest day
mwod
body:tired
sleep: no clue
nutrition:good
notes: Last night we had a concert and I had ben up to stay over too and lets just say we didnt get much sleep and drank a lot of big boy drinks. Tomorrow I am starting my program because 2 a days are no over with and we will see how every thing works out from here. I am debating taking milk out of my diet for a bit and see if it makes any difference at all so starting tomorrow I think I am going to do that. We will see how it affects recovery at all.
1/29/11
burpee challenge day 22
6 stations 4 mins at each
3 agilities, stairs, sprints, sprint/jog combo
body:run down but not sore
sleep:6hrs
nutrition: sam adams concert..
notes: restin all day sunday then crossfitting again on monday.
6 stations 4 mins at each
3 agilities, stairs, sprints, sprint/jog combo
body:run down but not sore
sleep:6hrs
nutrition: sam adams concert..
notes: restin all day sunday then crossfitting again on monday.
Saturday, January 29, 2011
1/28/11
burpee challenge day 21
sesh 1: 1 mile run, sprints
sesh 2: sprints sprints sprints
Body:all over legs are sore
sleep:6hrs
nutrition:ok
notes: tired but not evn close to my mental breaking point because of the 24 hr challenge as much as i hated it it helped lot for the mental part of lax. Tomorrow is 6 am practice then sam adams concert so should be outta control since its our first time going out back too and no practice sunday.
sesh 1: 1 mile run, sprints
sesh 2: sprints sprints sprints
Body:all over legs are sore
sleep:6hrs
nutrition:ok
notes: tired but not evn close to my mental breaking point because of the 24 hr challenge as much as i hated it it helped lot for the mental part of lax. Tomorrow is 6 am practice then sam adams concert so should be outta control since its our first time going out back too and no practice sunday.
Friday, January 28, 2011
1/27/11
burpee challenge day 20
1 mile run
5rds 15 sec sprint 45 sec off
other sprints
body: tired
sleep:9hrs
nutrition:good
notes: Every day this week we have had 6am practice which is all conditioning and then another practice in the afternoon that is al lax. It is pretty exhausting because we have not had a day off yet and we are not sleeping a lot. Lots of sprinting and lax I cant wait for this part of the season to be over so I can get on my program and start lifting.
1 mile run
5rds 15 sec sprint 45 sec off
other sprints
body: tired
sleep:9hrs
nutrition:good
notes: Every day this week we have had 6am practice which is all conditioning and then another practice in the afternoon that is al lax. It is pretty exhausting because we have not had a day off yet and we are not sleeping a lot. Lots of sprinting and lax I cant wait for this part of the season to be over so I can get on my program and start lifting.
Wednesday, January 26, 2011
Two a days
burpee challenge day 19
1 mile run 6:06 easy pace
5 17's not timed
5rds of 20 sec sprint 40 sec jog
second sesh was all lax
body: quads, hip flexors sore
sleep:6hrs
nutrition:good lots of food!
notes: solid day today the conditioning was good I cant wait for the 2 a days to be over so I can start working out again. I dont have practice tomorrow morning due to snow so I can finally sleep but I do have practice at night maybe I will get a lift in the morning but who knows lets see how i feel. I am going to take some melatonin tonight to get a great nights sleep.
1 mile run 6:06 easy pace
5 17's not timed
5rds of 20 sec sprint 40 sec jog
second sesh was all lax
body: quads, hip flexors sore
sleep:6hrs
nutrition:good lots of food!
notes: solid day today the conditioning was good I cant wait for the 2 a days to be over so I can start working out again. I dont have practice tomorrow morning due to snow so I can finally sleep but I do have practice at night maybe I will get a lift in the morning but who knows lets see how i feel. I am going to take some melatonin tonight to get a great nights sleep.
Tuesday, January 25, 2011
Lax conditioning testing
burpee challenge day 18
max rep 225lbs squat: 22
17's 1:18, 1:26
max rep 185lbs bench: 16
mile:6:05
max pull ups (kind of kipped): 37
body:legs are tired
sleep:7hrs
nutrition:good
notes: so today started our lacrosse and we had our conditioning tests. My squat and bench talk for them selves. My 17's were not as good as I wanted due to the fact that I came straight off the back squat of a 22 rep max and then attempting to run 2 17's they were brutal. My mile time I coasted pretty much all the way because it is a useless test in lacrosse. The pull ups was a half kip kind of thing hard to explain. I have 2 a days the rest of the week with conditioning in the morning and lax at night so I doubt I will be working out on my program even though I really want to start it. I will continue to sleep well and eat a on.
max rep 225lbs squat: 22
17's 1:18, 1:26
max rep 185lbs bench: 16
mile:6:05
max pull ups (kind of kipped): 37
body:legs are tired
sleep:7hrs
nutrition:good
notes: so today started our lacrosse and we had our conditioning tests. My squat and bench talk for them selves. My 17's were not as good as I wanted due to the fact that I came straight off the back squat of a 22 rep max and then attempting to run 2 17's they were brutal. My mile time I coasted pretty much all the way because it is a useless test in lacrosse. The pull ups was a half kip kind of thing hard to explain. I have 2 a days the rest of the week with conditioning in the morning and lax at night so I doubt I will be working out on my program even though I really want to start it. I will continue to sleep well and eat a on.
Monday, January 24, 2011
Back squat, amrap 15
squat 5-5-5
255-265-270
amrap 15
row 250m
25 push ups
9rds
body:good
sleep:8hrs
nutrition:good had some dark chocolate
notes:did this today just to get a nice workout in tomorrow is the testing for lax at 6am it is 1 mile run, 17s, squat, bench, strict pull ups. I will record how it goes and that will be my workout for tomorrow. Just eating a lot of good food and sleeping a lot to try to keep up with everything.
255-265-270
amrap 15
row 250m
25 push ups
9rds
body:good
sleep:8hrs
nutrition:good had some dark chocolate
notes:did this today just to get a nice workout in tomorrow is the testing for lax at 6am it is 1 mile run, 17s, squat, bench, strict pull ups. I will record how it goes and that will be my workout for tomorrow. Just eating a lot of good food and sleeping a lot to try to keep up with everything.
Sunday, January 23, 2011
Rest day
burpee challenge day 16
rest day
body:good
sleep:7hrs of bad sleep
nutrition:good
notes:back at school now tomorrow we do not have testing so I will be working out I think that I am going to trash my other program It is a lot of strength and I was not thinking of the future so I am going to do something more like this starting tomorrow:
Monday
Squat 5-5-5
Crossfit metcon
3x max rep strict pull ups
Tuesday
Deadlift 3x3
Crossfit metcon
3x max rep dips
Wednesday
Rest Day
Thursday
Crossfit Metcon (longer)
Friday
Press 5-5-5
Crossfit metcon
3x max rep strict pull ups
Saturday
Power Clean 3-3-3-3-3
Crossfit Metcon
3x max rep dips
Sunday
Rest Day
• Diet will be primal
• Go on how I am feeling in season
We will see how it goes its all going to be trial and error
rest day
body:good
sleep:7hrs of bad sleep
nutrition:good
notes:back at school now tomorrow we do not have testing so I will be working out I think that I am going to trash my other program It is a lot of strength and I was not thinking of the future so I am going to do something more like this starting tomorrow:
Monday
Squat 5-5-5
Crossfit metcon
3x max rep strict pull ups
Tuesday
Deadlift 3x3
Crossfit metcon
3x max rep dips
Wednesday
Rest Day
Thursday
Crossfit Metcon (longer)
Friday
Press 5-5-5
Crossfit metcon
3x max rep strict pull ups
Saturday
Power Clean 3-3-3-3-3
Crossfit Metcon
3x max rep dips
Sunday
Rest Day
• Diet will be primal
• Go on how I am feeling in season
We will see how it goes its all going to be trial and error
Saturday, January 22, 2011
Squat clean, ring dips
burpee challenge day 15
squat clean 1-1-1-1-1-1-1
185-205-215-225f-225-230-235
3x max rep ring dips
33,31,20
body:good
sleep:7hrs
nutrition:good, drank though
notes:last night I couldnt really sleep so I took melatonin and It was amazing I felt great so I will be using it more often when I really need to sleep and recover. Squat cleans were good and ring dips were good too rest tomorrow and back to school then lax and school starts monday.
squat clean 1-1-1-1-1-1-1
185-205-215-225f-225-230-235
3x max rep ring dips
33,31,20
body:good
sleep:7hrs
nutrition:good, drank though
notes:last night I couldnt really sleep so I took melatonin and It was amazing I felt great so I will be using it more often when I really need to sleep and recover. Squat cleans were good and ring dips were good too rest tomorrow and back to school then lax and school starts monday.
Friday, January 21, 2011
Main site and Team wod
burpee challenge day 14
for time:
21 l pull ups
20 pistols alternating
18 l pull ups
16 pistols
15 l pull ups
12 pistols
12 l pull ups
8 pistols
8:20
In teams of 3 (me ben bryan)
for time
200 crossfit push ups
300 double unders
400 box jumps 24"
*one person works at a time the other two sit in wall squat
*pull ups first then double unders and box jumps alternate once push ups are complete
*2 attempts at double unders and take total and divide by 2 to get how many box jumps you do until oduble unders are done
22:43
Body:abs and lower back sore
sleep:8.5hrs
nutrition:ok had some ice cream and wine
notes: The main site wod was a decent one I flew threw it and my pistols were decently good. The team wod was a spontaneous agreement to work out together and this is what we ended up coming with. It was a really good one the rules made it really interesting and fun. Sitting in the wall squat sucked pretty bad towards the end after banging out double unders and then box jumps and having to wait in a wall squat just never gave a good recovery. I am going to workout tomorrow not sure what i am going to do and then sunday is off and ill be back at school and then monday starts lax and school.
for time:
21 l pull ups
20 pistols alternating
18 l pull ups
16 pistols
15 l pull ups
12 pistols
12 l pull ups
8 pistols
8:20
In teams of 3 (me ben bryan)
for time
200 crossfit push ups
300 double unders
400 box jumps 24"
*one person works at a time the other two sit in wall squat
*pull ups first then double unders and box jumps alternate once push ups are complete
*2 attempts at double unders and take total and divide by 2 to get how many box jumps you do until oduble unders are done
22:43
Body:abs and lower back sore
sleep:8.5hrs
nutrition:ok had some ice cream and wine
notes: The main site wod was a decent one I flew threw it and my pistols were decently good. The team wod was a spontaneous agreement to work out together and this is what we ended up coming with. It was a really good one the rules made it really interesting and fun. Sitting in the wall squat sucked pretty bad towards the end after banging out double unders and then box jumps and having to wait in a wall squat just never gave a good recovery. I am going to workout tomorrow not sure what i am going to do and then sunday is off and ill be back at school and then monday starts lax and school.
Thursday, January 20, 2011
2 Wods and some mobility
burpee challenge day 13
5rds
5 deadlifts 275lbs
beark crawl to cone
5 tire jumps
5 ring pull ups
200m row
no time because the timer was broken at the gym I went to today
Complete 5 rds
1 min push press 50lbs db
1 min iso back extension hold
28pp/completed with no fail, 16/c, 13/f, 10/f, 13/f
2 mwods (paleo chair and shoulders/neck)
body:good but going to be sore from ghds can already feel it in abs
sleep:8.5hrs
nutrition:good had a few beers
notes: Today I went to a crossfit affiliate in shrewsbury. It was pretty good I am testing out facilities now and seeing which one I want to join come summer time because I think that is the next step in my crossfit career is to join an affiliate to learn as much as I can from smart people and also make new connections. The deadlift wod was the one I did at the gym today it was pretty good but I was upset the timer was non-existant... whats the point of a crossfit gym if there is no timer? Tomorrow I am going to workout at home most likely because of the snow and Saturday I am off to crossfit center mass to test that gym out they were nice enough to let me have a free wod as well before I go back to school. Sunday will be off and Monday begins lax. I am no writing what my mwods focus on just so I have an idea of what I did that day.
5rds
5 deadlifts 275lbs
beark crawl to cone
5 tire jumps
5 ring pull ups
200m row
no time because the timer was broken at the gym I went to today
Complete 5 rds
1 min push press 50lbs db
1 min iso back extension hold
28pp/completed with no fail, 16/c, 13/f, 10/f, 13/f
2 mwods (paleo chair and shoulders/neck)
body:good but going to be sore from ghds can already feel it in abs
sleep:8.5hrs
nutrition:good had a few beers
notes: Today I went to a crossfit affiliate in shrewsbury. It was pretty good I am testing out facilities now and seeing which one I want to join come summer time because I think that is the next step in my crossfit career is to join an affiliate to learn as much as I can from smart people and also make new connections. The deadlift wod was the one I did at the gym today it was pretty good but I was upset the timer was non-existant... whats the point of a crossfit gym if there is no timer? Tomorrow I am going to workout at home most likely because of the snow and Saturday I am off to crossfit center mass to test that gym out they were nice enough to let me have a free wod as well before I go back to school. Sunday will be off and Monday begins lax. I am no writing what my mwods focus on just so I have an idea of what I did that day.
Wednesday, January 19, 2011
run burpee db row wod, weighted pu
burpee challenge day 12
5rds for time
run 400m
20 burpees
15 two handed db bent over rows 50lbs each hand
18:37
3x max rep strict pull ups with 30lbs in backpack
14,10,12
body:shoulders sore
sleep:8.5hrs
nutrition:good
notes: This was todays main site wod and for some reason it caught my eye and I wanted to do it. It was good that it had running in it so that will help my endurance and also the bent over rows are new in a metcon. Overall it was a really good wod the push of the burpee and the pull of the row really went well together. The runs got pretty tough after the first 3 rds. Did some pull up work which I am going to keep up with. Tomorrow I am going to an affiliate to do a free wod and see if I like it if I like it I will join for the summer when I get home. I leave sunday for college and lax season begins monday! Also picked up my glasses today and they are already helping a lot no more blurry vision reading anything or watching tv or driving. This is good and I will continue to wear them as much as I can.
5rds for time
run 400m
20 burpees
15 two handed db bent over rows 50lbs each hand
18:37
3x max rep strict pull ups with 30lbs in backpack
14,10,12
body:shoulders sore
sleep:8.5hrs
nutrition:good
notes: This was todays main site wod and for some reason it caught my eye and I wanted to do it. It was good that it had running in it so that will help my endurance and also the bent over rows are new in a metcon. Overall it was a really good wod the push of the burpee and the pull of the row really went well together. The runs got pretty tough after the first 3 rds. Did some pull up work which I am going to keep up with. Tomorrow I am going to an affiliate to do a free wod and see if I like it if I like it I will join for the summer when I get home. I leave sunday for college and lax season begins monday! Also picked up my glasses today and they are already helping a lot no more blurry vision reading anything or watching tv or driving. This is good and I will continue to wear them as much as I can.
Tuesday, January 18, 2011
rest day with shoveling
burpee challenge day 11
shoveled 3 driveways
mwod
body:back sore
sleep:9hrs
nutrition:good
notes: solid rest day the shoveling was a good way to get some blood flowing through the body. Tomorrow I will be hitting a metcon and a cfe wod.
shoveled 3 driveways
mwod
body:back sore
sleep:9hrs
nutrition:good
notes: solid rest day the shoveling was a good way to get some blood flowing through the body. Tomorrow I will be hitting a metcon and a cfe wod.
Monday, January 17, 2011
Max rep wod, tabata run
burpee challenge day 10
5 rds for max reps
hspu
leg lifts
hspu=27,25,21,20,19
leg lifts=2:46,2:10,2:03,2:00,2:01
Tabata run on my treadmill (incline and set 1 click above aerobic level) <----ghetto treadmill
20:10x8
mwod
body:lats and quads sore
sleep;9hrs
nutrition:good
notes: Today was a good workout for a day where I feel kind of run down and tired. The tabata on the treadmill was deceivingly tough and I will use that more often especially up at school. Tomorrow Is going to be a rest day for sure.
5 rds for max reps
hspu
leg lifts
hspu=27,25,21,20,19
leg lifts=2:46,2:10,2:03,2:00,2:01
Tabata run on my treadmill (incline and set 1 click above aerobic level) <----ghetto treadmill
20:10x8
mwod
body:lats and quads sore
sleep;9hrs
nutrition:good
notes: Today was a good workout for a day where I feel kind of run down and tired. The tabata on the treadmill was deceivingly tough and I will use that more often especially up at school. Tomorrow Is going to be a rest day for sure.
Sunday, January 16, 2011
Press, ring dips, wod, Du's
Burpee challenge day 9
Shoulder Press 5-3-1-1-1
115-135-165-175pr-180f
3x max rep ring dips
31,27,28
3rds for time
400m run
15 pull up
50 squats
15 pull ups
11:20
Double under work for about 15 mins
mwod
body:surprisingly good
sleep: 9hrs
nutrition:good
notes:So today I just did press to find out my max there and I ended up getting 175 which exceeds my 2011 goal of 170 already. Maybe I underestimated what I could do for shoulder press so I am going to re asses my press and move it up to 185 for my 1 rep. I am also going to start doing a lot more dips because i read an awesome article the other day on how good they are and can help with many lifts. This wod was a really good one I really did not loose much endurance which is exciting. I am going to start doing double under work a few times a week too because I need to be very efficient in them to complete one goal of 1000 double unders for time. This week I will get the deadlift in at some point. This week I am also going to do at least 2 or 3 more endurance work outs to be ready for lax. I have figured out my program during lax I will be starting it after hell week and see how it goes if its to much to little or just right. I want to make gains during lax for sure. The programming is as follows:
Monday
Squat – 3x5 sets across
Press- 3x5 sets across
Chins/Pull-ups – 3 sets of as many reps as possible
Tuesday
Power Clean – 5x3, sets across
Dips – 3 sets of as many reps as possible
Conditioning
Wednesday
Off or Skill Day
Thursday
Squat – 3x5, sets across
Bench Press – 3x5, sets across
Dips – 3 sets of as many reps as possible
Friday
Deadlift – 3x3 sets across
Pull-ups – 3 sets of as many reps as possible
Conditioning
Saturday
Off or Skill Day
Sunday
Optional Conditioning
• Conditioning = either lacrosse practice or crossfit workout depending on the day and how I feel
• Most of my games fall on Wednesday and Saturday that’s why they are rest days but I have a few Tuesday games and Thursday games when that times come I will adjust
• Diet will be primal with whole milk
• Begin this after a few rest days after hell week
Shoulder Press 5-3-1-1-1
115-135-165-175pr-180f
3x max rep ring dips
31,27,28
3rds for time
400m run
15 pull up
50 squats
15 pull ups
11:20
Double under work for about 15 mins
mwod
body:surprisingly good
sleep: 9hrs
nutrition:good
notes:So today I just did press to find out my max there and I ended up getting 175 which exceeds my 2011 goal of 170 already. Maybe I underestimated what I could do for shoulder press so I am going to re asses my press and move it up to 185 for my 1 rep. I am also going to start doing a lot more dips because i read an awesome article the other day on how good they are and can help with many lifts. This wod was a really good one I really did not loose much endurance which is exciting. I am going to start doing double under work a few times a week too because I need to be very efficient in them to complete one goal of 1000 double unders for time. This week I will get the deadlift in at some point. This week I am also going to do at least 2 or 3 more endurance work outs to be ready for lax. I have figured out my program during lax I will be starting it after hell week and see how it goes if its to much to little or just right. I want to make gains during lax for sure. The programming is as follows:
Monday
Squat – 3x5 sets across
Press- 3x5 sets across
Chins/Pull-ups – 3 sets of as many reps as possible
Tuesday
Power Clean – 5x3, sets across
Dips – 3 sets of as many reps as possible
Conditioning
Wednesday
Off or Skill Day
Thursday
Squat – 3x5, sets across
Bench Press – 3x5, sets across
Dips – 3 sets of as many reps as possible
Friday
Deadlift – 3x3 sets across
Pull-ups – 3 sets of as many reps as possible
Conditioning
Saturday
Off or Skill Day
Sunday
Optional Conditioning
• Conditioning = either lacrosse practice or crossfit workout depending on the day and how I feel
• Most of my games fall on Wednesday and Saturday that’s why they are rest days but I have a few Tuesday games and Thursday games when that times come I will adjust
• Diet will be primal with whole milk
• Begin this after a few rest days after hell week
Saturday, January 15, 2011
w6 d1 cfsb
burpee challenge day 8
squat 5-3-1-1-1-1
255-265-300-315-330pr-340f
amrap 10 mins
20 db swings 50lbs
20 burpees
4rds + 20 db swings +18 burpees
3x max reps strict pull ups
22,20,20
body:good
sleep:8hrs
nutrition:good
notes: so today starts the last week of cfsb and we will be testing maxes I am very pleased with my 15lbs pr on squat I really think I have another 10lbs in me but just not today. Tomorrow I am thinking of just testing my 1 rep deadlift and 1 rep press and then do a metcon so I can use the rest of the week to build some endurance in to get my legs ready for the upcoming lax season which is a week from monday. That is my plan as of now so I will most likely be ending cfsb tomorrow. Love the pr's they are a beautiful thing.
squat 5-3-1-1-1-1
255-265-300-315-330pr-340f
amrap 10 mins
20 db swings 50lbs
20 burpees
4rds + 20 db swings +18 burpees
3x max reps strict pull ups
22,20,20
body:good
sleep:8hrs
nutrition:good
notes: so today starts the last week of cfsb and we will be testing maxes I am very pleased with my 15lbs pr on squat I really think I have another 10lbs in me but just not today. Tomorrow I am thinking of just testing my 1 rep deadlift and 1 rep press and then do a metcon so I can use the rest of the week to build some endurance in to get my legs ready for the upcoming lax season which is a week from monday. That is my plan as of now so I will most likely be ending cfsb tomorrow. Love the pr's they are a beautiful thing.
Friday, January 14, 2011
w5 d7 cfsb
burpee challenge day 7
rest day
mwod
body:shoulders a bit sore
sleep:8hrs
nutrition:ok had ice cream and drank
notes: good rest day get it tomorrow or the last week testing my max all week.
rest day
mwod
body:shoulders a bit sore
sleep:8hrs
nutrition:ok had ice cream and drank
notes: good rest day get it tomorrow or the last week testing my max all week.
Thursday, January 13, 2011
w5 d6 cfsb
burpee challenge day 6
shoulder press 5x3
160-160f 3rd rep-155-160-165pr
1x12-15
120 for 13
21-15-9
squat cleans 135lbs
ring dips
10:10
mwod
Body:good
sleep:8hrs
nutrition:good had some ice cream
notes: Pretty happy with the press pr not sure what happened on the second set guess I just wasnt ready for it. During my wod the screw came out of the bar and I tried to fix it in the middle killing my time and I didnt even fix it so that needs to be addressed asap or I am fucked for this last week of training. All around ok day lookin forward to a rest.
shoulder press 5x3
160-160f 3rd rep-155-160-165pr
1x12-15
120 for 13
21-15-9
squat cleans 135lbs
ring dips
10:10
mwod
Body:good
sleep:8hrs
nutrition:good had some ice cream
notes: Pretty happy with the press pr not sure what happened on the second set guess I just wasnt ready for it. During my wod the screw came out of the bar and I tried to fix it in the middle killing my time and I didnt even fix it so that needs to be addressed asap or I am fucked for this last week of training. All around ok day lookin forward to a rest.
Wednesday, January 12, 2011
w5 d5 cfsb
burpee challenge day 5
front squat 3x5
235-245-250pr
shoveled for 2 hrs
body:quads tight still
sleep:7hrs
nutrition:good
notes: Today we got a snow day and went out to shovel and make some money. It wasnt a very successful day of shoveling but thats ok there was a lot of snow and I wasnt really looking to do a lot of shoveling. Today there was only front squat on the schedule which was kind of nice. I will be feeling good for tomorrow thats for sure. I am pleased with the pr on the front squat its finally getting up there.
front squat 3x5
235-245-250pr
shoveled for 2 hrs
body:quads tight still
sleep:7hrs
nutrition:good
notes: Today we got a snow day and went out to shovel and make some money. It wasnt a very successful day of shoveling but thats ok there was a lot of snow and I wasnt really looking to do a lot of shoveling. Today there was only front squat on the schedule which was kind of nice. I will be feeling good for tomorrow thats for sure. I am pleased with the pr on the front squat its finally getting up there.
Tuesday, January 11, 2011
w5 d4 cfsb
burpee challenge day 4
5rds for time
10 wall walks
10 t2b
20 box jumps 24 in.
19:12
body:quads hamstrings sore
sleep:8hrs
nutrition:good
notes: this workout was a really good one. I really like the new movement of wall walks they get challenging fast but can still be completed. This is the first workout I have done with toes to bars in a while and I got all but the last rd unbroken. I need to keep working at them in order to reach my goal of 40 straight thats for sure.
5rds for time
10 wall walks
10 t2b
20 box jumps 24 in.
19:12
body:quads hamstrings sore
sleep:8hrs
nutrition:good
notes: this workout was a really good one. I really like the new movement of wall walks they get challenging fast but can still be completed. This is the first workout I have done with toes to bars in a while and I got all but the last rd unbroken. I need to keep working at them in order to reach my goal of 40 straight thats for sure.
w5 d3 cfsb 1/10/11
burpee challenge day 3
rest day
Body: quads hamstrings and midline sore
sleep:8hrs
nutrition:good
notes:nothing
rest day
Body: quads hamstrings and midline sore
sleep:8hrs
nutrition:good
notes:nothing
Sunday, January 9, 2011
w5 d2 cfsb
burpee challenge day 2
deadlift 3x3
385-395pr-400pr
1x15-21
285 for 18
15 rds for max distance
20 seconds sprint
40 seconds rest
about 1.17 miles
body:groin sore
sleep:8.5hrs
nutrition:good
notes: Pumped with the 400lbs deadlift for 3 that is a great pr for me. I need to start adding endurance workouts back into my routine to get ready for some running in lax so that is where my decision came from to do this one today. It is an estimated 1.17 miles due to mapmyrun.com not being exact on the spot. tomorrow is a rest day and I have an eye doctors appointment so we will see how that goes.
deadlift 3x3
385-395pr-400pr
1x15-21
285 for 18
15 rds for max distance
20 seconds sprint
40 seconds rest
about 1.17 miles
body:groin sore
sleep:8.5hrs
nutrition:good
notes: Pumped with the 400lbs deadlift for 3 that is a great pr for me. I need to start adding endurance workouts back into my routine to get ready for some running in lax so that is where my decision came from to do this one today. It is an estimated 1.17 miles due to mapmyrun.com not being exact on the spot. tomorrow is a rest day and I have an eye doctors appointment so we will see how that goes.
Saturday, January 8, 2011
w5 d1 cfsb Day 1 of burpee challenge
Burpee Challenge Day 1
back squat 3x3
280-290-300
7rds for time
95lbs sdhp 10 reps
10 ring dips
7:35
3x max rep strict pull ups
21,20,14
Body:good
sleep:9hrs
nutrition:good
notes: started the burpee challenge like i was planning this time I am making it through. 300 for 3 squat was actually decently easy and I was pumped about getting that too. The wod was a good one and I am going to start doing more strict pull ups mixing different styles in.
back squat 3x3
280-290-300
7rds for time
95lbs sdhp 10 reps
10 ring dips
7:35
3x max rep strict pull ups
21,20,14
Body:good
sleep:9hrs
nutrition:good
notes: started the burpee challenge like i was planning this time I am making it through. 300 for 3 squat was actually decently easy and I was pumped about getting that too. The wod was a good one and I am going to start doing more strict pull ups mixing different styles in.
w4 d7 cfsb 1/7/11
rest day
body:shoulders sore
sleep:8hrs
nutrition:good
notes:solid rest day I think I am going to try to attempt the 100 day burpee challenge to complete my goal and I will be starting tomorrow. I have to finish this time I think that It is a goal will help me push through those days coming off a game or something and not wanting to do 80 or so.
body:shoulders sore
sleep:8hrs
nutrition:good
notes:solid rest day I think I am going to try to attempt the 100 day burpee challenge to complete my goal and I will be starting tomorrow. I have to finish this time I think that It is a goal will help me push through those days coming off a game or something and not wanting to do 80 or so.
Friday, January 7, 2011
w4 d6 cfsb 1/6/11
shoulder press 3x5
150-155-160f 3rd rep
1x12-20
120 for 13
Double alternating tabata with 20lbs weighted vest
power cleans 135lbs/broad jumps
pc=10,7,5,5,4,4,4,4
bj=9,7,7,7,5,5,5,6
body:shoulders sore
sleep:8hrs
nutrition:good had some ice cream
notes: didnt pr today on a 5 rep which ended my streak so next week I will do the 5x3 instead to go heavier and force more pr's. The wod was a killer. The vest made everything that much harder and it completely gassed me on the broad jumps for the cleans.
150-155-160f 3rd rep
1x12-20
120 for 13
Double alternating tabata with 20lbs weighted vest
power cleans 135lbs/broad jumps
pc=10,7,5,5,4,4,4,4
bj=9,7,7,7,5,5,5,6
body:shoulders sore
sleep:8hrs
nutrition:good had some ice cream
notes: didnt pr today on a 5 rep which ended my streak so next week I will do the 5x3 instead to go heavier and force more pr's. The wod was a killer. The vest made everything that much harder and it completely gassed me on the broad jumps for the cleans.
Wednesday, January 5, 2011
w4 d5 cfsb
Front squat 3x5
225-235-245pr
back squat 1x12-20
235 for 17
100 burpees for time
4:15 pr
body:shoulders are sore all over right side of my neck is sore as well
sleep:8hrs
nutrition:good
notes: I am pumped that I just keep pring I hope that it keeps coming I am feeling amazing on my lifts and everythings going great. I also pr'ed on my 100 burpees by 24 seconds which is awesome and doing that I hit my 50 burpee mark at 1:27 also setting another pr. All around good day internship is going well too.
225-235-245pr
back squat 1x12-20
235 for 17
100 burpees for time
4:15 pr
body:shoulders are sore all over right side of my neck is sore as well
sleep:8hrs
nutrition:good
notes: I am pumped that I just keep pring I hope that it keeps coming I am feeling amazing on my lifts and everythings going great. I also pr'ed on my 100 burpees by 24 seconds which is awesome and doing that I hit my 50 burpee mark at 1:27 also setting another pr. All around good day internship is going well too.
Tuesday, January 4, 2011
w4 d4 cfsb
"Jack"
amrap 20 mins
115lbs push press 10 reps
10 db swings 50lbs
10 box jumps 24in
10rds + 2 pp
mwod
Body: biceps, forearms, lats still sore
sleep:8hrs
nutrition:good
notes: So today I decided to try this wod that was on the main site a few cycles ago and it was a good choice. It completely kicked the shit out of me. My shoulders will be feeling this one for a while they were shaking when I finally finished. I think I hit the first 2 or 3 rds unbroken then split the pp up by 5 and 5 each time. They def got heavy faster than I thought. Tomorrow is front squat and high rep bs. Get it.
amrap 20 mins
115lbs push press 10 reps
10 db swings 50lbs
10 box jumps 24in
10rds + 2 pp
mwod
Body: biceps, forearms, lats still sore
sleep:8hrs
nutrition:good
notes: So today I decided to try this wod that was on the main site a few cycles ago and it was a good choice. It completely kicked the shit out of me. My shoulders will be feeling this one for a while they were shaking when I finally finished. I think I hit the first 2 or 3 rds unbroken then split the pp up by 5 and 5 each time. They def got heavy faster than I thought. Tomorrow is front squat and high rep bs. Get it.
Monday, January 3, 2011
w4 d3 cfsb
rest day
body:biceps lats and forearms sore (from pull ups)
sleep:6hrs
nutrition:good
notes:solid rest day started internship today as well so sleep will be tough to get a lot of these last 3 weeks during the weekday
body:biceps lats and forearms sore (from pull ups)
sleep:6hrs
nutrition:good
notes:solid rest day started internship today as well so sleep will be tough to get a lot of these last 3 weeks during the weekday
Sunday, January 2, 2011
w4 d2 cfsb
deadlift 3x3
375-385-390pr
1x15-21
280 for 18
Death by pull ups
18rds + 9
mwod
body:feeling good foots back at 100%
sleep:11hrs (much needed)
nutrition:good
notes: I have been pr'ing like crazy and today was no exception I am very pumped about this and this is why I love cfsb so much. I pr'ed on both a 3rep and high rep deadlifts as well as death by pull ups. Id say it has been a solid cycle so far and possible 400 3 rep before the end of this which would be huge. Tomorrow is a rest day and starts my 3 week long internship. I have been tossing around ideas for training while I am in season which is right when I get back at school in 3 weeks. I am thinking that I just heavy lift throughout and let the lax take care of the conditioning the only thing i need is to find a good program that can fit that.
375-385-390pr
1x15-21
280 for 18
Death by pull ups
18rds + 9
mwod
body:feeling good foots back at 100%
sleep:11hrs (much needed)
nutrition:good
notes: I have been pr'ing like crazy and today was no exception I am very pumped about this and this is why I love cfsb so much. I pr'ed on both a 3rep and high rep deadlifts as well as death by pull ups. Id say it has been a solid cycle so far and possible 400 3 rep before the end of this which would be huge. Tomorrow is a rest day and starts my 3 week long internship. I have been tossing around ideas for training while I am in season which is right when I get back at school in 3 weeks. I am thinking that I just heavy lift throughout and let the lax take care of the conditioning the only thing i need is to find a good program that can fit that.
Saturday, January 1, 2011
w4 d1 cfsb
squat 3x5
265-270-280pr
3rds for time
7 OH squats 115lbs
7 box jumps 24 in
7 clapping push ups
5:50
body:tired
sleep:not really sure to be honest
nutrition:good
notes: Didnt get much sleep last night due to new years festivities so I figured I wouldnt pr today but I guess I was wrong which im pretty pumped about. I decided to do some OH squats in the wod which was a poor choice because for some reason I still get that headache thing when I do them and only when I do OH squats so I wont be doing those for a bit I guess.
265-270-280pr
3rds for time
7 OH squats 115lbs
7 box jumps 24 in
7 clapping push ups
5:50
body:tired
sleep:not really sure to be honest
nutrition:good
notes: Didnt get much sleep last night due to new years festivities so I figured I wouldnt pr today but I guess I was wrong which im pretty pumped about. I decided to do some OH squats in the wod which was a poor choice because for some reason I still get that headache thing when I do them and only when I do OH squats so I wont be doing those for a bit I guess.
w3 d7 cfsb 12/31/10
rest day
Body:good
nutrition:bad and drank
notes:happy new years lets get it this year
Body:good
nutrition:bad and drank
notes:happy new years lets get it this year
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