The Last Few Days

1/6/12
5rds for time:
35 double unders
250m row
11:18

1/8/12
4rds for time:
400m run
50 squats
13:10

Mob: couch, IT tack and stretch

So the past 2 workout days I have focused on conditioning and that is probably how the rest of my week before school starts is going to look like. I will definitely squat and bench one more time but that is about it for strength. My normal nutrition has changed slightly to adding in carbs such as small servings of white rice with dinner or lunch and yogurts. Then I look to make sure and get the proper amount of protein. Also my post workout shakes have been 2 scoops of whey and about 1 cup of oats. Friday night I had a burger and I was served beer at Chilis so who is gonna pass up a nice sam adams with a bacon cheese burger right? That night I went out to a few bars with some friends from school and had some late night munchies but other than that my nutrition has been of the normal sense. Running felt good today and my ankle is just a little sore writing this know a bit later at night time. We will see how it feels tomorrow but I will definitely be wearing an ankle brace for lacrosse at the beginning.

Squat, Lynne, Elliptical

Squat
5x135
5x185
3x5x245

Lynne
5rds
max rep bench press bw+20lbs 185lbs
max rep strict pull ups
1. 18,20
2. 12,14
3. 9,11
4. 8,9
5. 6,10
*2 to 3 minutes rest between rds and no rest berween bench and pull ups

.5 mile on elliptical fast pace

It was good to squat again seeing how I have not been able to squat in a long time at a decent weight. I did feel my injury during the squat so I really have no idea what is going to happen during the season but I am going to play until I can not play anymore. I have been giving some thought to what I want to do after lacrosse is over whether that is soon or later on in life and I have come up with one thing as of right now. I know this is a long shot and you may think I am crazy for thinking it but I would want to try for the world record bench press at 165lbs body weight. My thinking in this is that my bench has always been my best lift I am only 19 and I can bench 300lbs with a regular bench. Taking time to learn a powerlifting bench would eventually add weight to my max as well. Focusing on the bench for a serious amount of time and with the right training from a world record holder at my gym might give me a shot at this goal. This is of course a tough challenge but after lacrosse I need something tough to shoot for. I was so used to getting a lot of attention in high school for my athletic ability and going from that to nothing last year was kind of shitty and I want to make something of my self again whether it is lacrosse or going for something that might not even happen. Any ways these are just thoughts going threw my messed up head. We will see how everything plays out in the future.

Single Leg KB Dlifts, Speed Workout

Single Leg KB Dlifts
10x30 10x35 10x40 10x45... (each leg)

8 rds:
3 Power Cleans 75% bw 125lbs
3 Broad Jumps for max distance
*rest 2 minutes between rds

I was guided to start using the Crossfit football website again before the season since I am in such short time before it begins and I agree that it is a good idea. Today was a solid day and since I can't deadlift I have decided to do one legged deadlifts and they seem to be just fine. I will begin to work back into regular deadlifting next summer most likely. Had chipotle today for dinner and 2 beers but other than that the nutrition is spot on still.

Being Smart

Ring L-Sits
:22
:26
:24

hspu with 2 plates under hands
3x10

This is all I did today because my knee was bothering me and I am not looking to sustain a long term injury right before lacrosse. My guess is that I will be good tomorrow because it is a bruise and there was swelling in a weird spot but I am just being extra safe. The plan for the rest of the week is do yesterdays workout tomorrow and then go thursday friday and sunday. Friday night I plan on being out of town at a friends from school so Saturday I doubt I will make it in for the workout.....Got to have the right mixture of fun and work in your life ya know?

The Other Total

Full Clean

warm up: 2x155, 1x185

1. 225

2. 243 f

3. 243

Bench

warm up: 8x135 3x185

1. 255

2. 275

3. 300 pr

Ohs

Warm up: 1x135

1. 155

2. 185

3. 205 pr

Agilities and Short Sprints

A solid day at the gym turned into a great day as soon as I hit a 300lbs bench press. I have been really wanting to do that and I figured this was the workout to do so. The best part is that it went up smoothly and I could definitely throw on some more weight. Agilities and sprints went well on my ankle. My knee was bothering me today not sure what it was from but its nothing big probably just a bruise. My nutrition has been pretty consistent and I plan to keep it that way. 

2011 in a Nutshell and 2012 Goals

Well the year is over and it definitely had its ups and downs. This year was not my best year of my life that is for sure but it was a year for learning. After this year I feel much more mature and know my body and what I want a lot better. I spent a lot of this past year injured due to my bad judgement in programming. I lost an entire lacrosse season to it and I was not even sure if I wanted to play again since I was afraid of getting injured again. I now know that I can control the injury I sustained and will be able to play lacrosse at my new school which I am beyond excited for. In 2011 I trained a different way to what I was used to. I started lifting heavy and cutting down the conditioning sessions and to be honest it was amazing and worked out very well. I gained a lot of size and strength while still maintaining a lot of my fitness. Being strong has helped me in all aspects of my fitness and I will continue to put strength at the top of my training goals. Some of the things that I have learned this past year include listening to my body and not being a tough guy, keep on mobility because I was always not injured when I was serious into mobility, crossfit is not the end all be all of training, and most of all relax and enjoy life more. The last really big new thing that happened in 2011 was the surgery. This was my first surgery and there was a lot of thought to go into this. This injury that I got fixed caused a lot of my problems for a few years now and I am glad I finally took the initiative to get it looked out and take care of it for good. As of now I am still not 100% but it is getting there. 2011 was a decent year but the experiences I went through will make for 2012 making a great year.


2012 Goals

• Injury Prevention
• Log 3 days a week of mobility at least 5 minutes each time.
• Be smart with training- no training in season and if feeling worn down take a few days off.
• 4 week training cycles with 1 week of active recovery at the end
• Meditate for a total of 8 minutes
• 10 Points for lax
• First or Second line O Mid
• Bench 330lbs
• Squat 385lbs
• Press 210lbs
• Shoulder Height Box Jump
• Prevent stressful situations by not letting them get the best of me

These are the goals that I have come up with for this year. I am focusing on more major things instead of a lot of smaller things and I think this will encourage me to complete all of them rather than trying to get 50 goals down. I may have one or 2 more goals to be added but for now this is it. Let the new year begin. Get after it.

Happy New Years Mothafuckas

12/30/11
3rds ea for time:
135lbs power clean 5 reps
135lbs front squat 10 reps
135lbs jerk 5 reps
20 pull ups
1:22, 1:44, 4:23

For Time:
100 dus
35 burpees
100 dus
8:15

The first workout was supposed to be 5 rds but I was still feeling these movements from fran so I was not looking to get injured or over train the areas. It was a poor day for the gym I had a lot on my mind and sometimes even working out cant help it especially when you have a bad day.

12/31/11

Press
5x95
1x135
1x155
1x185 pr and year goal

Pumped every part of my upper body

Tabata Row
848m rolling

This was the last day that I could attempt the 185lbs press year goal and I have tried this many times and just could not hit it. But today I was feeling really pumped up and I hit it head on. I nailed the lift and probably had 5 or 10 more lbs in me. Last day of 2011 I will do a brief write up in the next post and then place my goals.