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.