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.