PR @ 205....
Friday, April 30, 2010
Thursday, April 29, 2010
FAST,,,,ING
Juice Fasting.
3 days
1 juice drink mixture of fruit and veggies for breakfast
1 juice drink mostly veggies and little fruit for dinner
Lots of water
Some Detox tea and little Green tea to get going in the morning.
4/28/10- 188lbs
It hasn't been to bad. I mean I feel pretty good, a little cranky, and sluggish, but the hunger hasn't gotten bad yet. The crew decided to make a big breakfast today of all days and the whole station smells like bacon. There is even a plate of left over bacon sitting on the counter. They have also decided to make it a pizza night (one of my all time favorite foods), and they will proceed to devour slice after delicious slice this evening. I will be reading, listening to music, anything to make the time past. Tommorow will be worse.
3 days
1 juice drink mixture of fruit and veggies for breakfast
1 juice drink mostly veggies and little fruit for dinner
Lots of water
Some Detox tea and little Green tea to get going in the morning.
4/28/10- 188lbs
It hasn't been to bad. I mean I feel pretty good, a little cranky, and sluggish, but the hunger hasn't gotten bad yet. The crew decided to make a big breakfast today of all days and the whole station smells like bacon. There is even a plate of left over bacon sitting on the counter. They have also decided to make it a pizza night (one of my all time favorite foods), and they will proceed to devour slice after delicious slice this evening. I will be reading, listening to music, anything to make the time past. Tommorow will be worse.
Monday, April 26, 2010
Tabata Whatever You Got!!
Tabata
Squats-113
Push up-91
Sit ups-90
Bench press @ 95lbs-61
Then some good stretching and breathing exercise. Felt good. Need to do something, although we did quit a bit of training in gear this morning. Happy to Tabata.......
Squats-113
Push up-91
Sit ups-90
Bench press @ 95lbs-61
Then some good stretching and breathing exercise. Felt good. Need to do something, although we did quit a bit of training in gear this morning. Happy to Tabata.......
Saturday, April 24, 2010
Stretching!!!!!
Still tight and sore from this week. Spent a good half-hour stretching, working on back, hamstrings, opening up the hips, and core. Felt great, worked up a little sweat and needed it big time. Woke up feeling great.
Sore but wanted to do Something....
Body Weight Back Squat @185
Sets of 20-15-10-5
then
Bench 1-1-1-1-1 @ 275
and 21-15-9 (not for time)
Ring Dips
Toe 2 Bar
20"Box Jumps
Was a good to move and work it out
Sets of 20-15-10-5
then
Bench 1-1-1-1-1 @ 275
and 21-15-9 (not for time)
Ring Dips
Toe 2 Bar
20"Box Jumps
Was a good to move and work it out
Wednesday, April 21, 2010
Looking for a PR
Dead Lift
Work up to 1 rep max.
My #-445 lb.
What a mind fuck. Put on weight didn't realize a set of 45lb plates were really 35lb plates. Stupid mistake. Thought I'd worked up to 465,,, hit 445. PR by 5lbs. either way. I want more. Then
3 rounds of
315# dead lift
50 mtr sprint
25 sit ups
3 min rest between rounds.
Not sure of my times but after round one I droped the weight to 275. The objective was to keep the rounds around 2min each. My last two were about 2-2:15. All and all a good WOD, fun and challenging.
Work up to 1 rep max.
My #-445 lb.
What a mind fuck. Put on weight didn't realize a set of 45lb plates were really 35lb plates. Stupid mistake. Thought I'd worked up to 465,,, hit 445. PR by 5lbs. either way. I want more. Then
3 rounds of
315# dead lift
50 mtr sprint
25 sit ups
3 min rest between rounds.
Not sure of my times but after round one I droped the weight to 275. The objective was to keep the rounds around 2min each. My last two were about 2-2:15. All and all a good WOD, fun and challenging.
Monday, April 19, 2010
Back Squats
Back Squat
5 x 5
My #s- 225, 245, 255, 265, 275
then...
500 mtr Row x 4
3 min rest between rds.
My times- 1:43.7/ 1:44.2/ 1:42.0/ 1:45.4
Felt great. Hitting more squats, going big all the time, and more agressive rows.
5 x 5
My #s- 225, 245, 255, 265, 275
then...
500 mtr Row x 4
3 min rest between rds.
My times- 1:43.7/ 1:44.2/ 1:42.0/ 1:45.4
Felt great. Hitting more squats, going big all the time, and more agressive rows.
Sunday, April 18, 2010
CF Football 4/16/10
5 x 5 Hang Power Clean
185-155-165-175-185
Really wanted to work on form. Felt great, but after reviewing video (which I accidently erased) saw that my hips slightly raise right as I begin my lift. Trying to work on keeping hip and lumbar alignment throughout the lift.Then...
5 rounds 2 min between rounds of @ 70% of 3 rep work.
3 high pulls
3 HPC
3 PP
3 PJ
3 GM
Went very well. The weight started to catch up around 4th round. Was fun, and good repitition work. Doing CFF with Levi is a blast...... Shitty I lost the video,,, I was good, and a great teaching tool.....
185-155-165-175-185
Really wanted to work on form. Felt great, but after reviewing video (which I accidently erased) saw that my hips slightly raise right as I begin my lift. Trying to work on keeping hip and lumbar alignment throughout the lift.Then...
5 rounds 2 min between rounds of @ 70% of 3 rep work.
3 high pulls
3 HPC
3 PP
3 PJ
3 GM
Went very well. The weight started to catch up around 4th round. Was fun, and good repitition work. Doing CFF with Levi is a blast...... Shitty I lost the video,,, I was good, and a great teaching tool.....
Thursday, April 15, 2010
Ole Willy from CFP
Ole Willy
AMRAP 8 min.
225lb deadlift x 5
24" box jump suicides 3 box
20lb ballslam x 7
My #- 6 rounds dl, bj, and 4 bs.
Was very fun. Great combo of moves and just the right weight. Box jumps mixed with the deadlift is key, and throwing in the ballslam breaks up the two but gives no added relief. Loved it, want 7+ next time......
AMRAP 8 min.
225lb deadlift x 5
24" box jump suicides 3 box
20lb ballslam x 7
My #- 6 rounds dl, bj, and 4 bs.
Was very fun. Great combo of moves and just the right weight. Box jumps mixed with the deadlift is key, and throwing in the ballslam breaks up the two but gives no added relief. Loved it, want 7+ next time......
OHSQ
OHSQ
5-5-3-3-3-1
My #'s - 185x5 ; 195x3 ; 215x1
I think I could keep going, CF football is paying off in dividends, with all the lower body strength work. Will keep working till failure, and not worry about the upcoming shenaniggans..... Felt great. Will hit a front squat, back squat, ohsq every week. Love building from the ground up.
5-5-3-3-3-1
My #'s - 185x5 ; 195x3 ; 215x1
I think I could keep going, CF football is paying off in dividends, with all the lower body strength work. Will keep working till failure, and not worry about the upcoming shenaniggans..... Felt great. Will hit a front squat, back squat, ohsq every week. Love building from the ground up.
Snatch Balance
Snatch Balance
5-5-3-3-1-1
Worked up 185lb. PR.
Could keep going, will try and keep setting PR's till I reach my OHSQ #'s.... Felt good. Great coach from RH. Thanks Bro.......
5-5-3-3-1-1
Worked up 185lb. PR.
Could keep going, will try and keep setting PR's till I reach my OHSQ #'s.... Felt good. Great coach from RH. Thanks Bro.......
Monday, April 12, 2010
CFP WOD 1
For Time:
1000mtr Row
21-15-9
1.5 pood kb swings
45lb thrusters
My time- 8:45
Should've been more aggressive with my row. Everything else unbroken and was strong. Not bad. Love the new box.....
1000mtr Row
21-15-9
1.5 pood kb swings
45lb thrusters
My time- 8:45
Should've been more aggressive with my row. Everything else unbroken and was strong. Not bad. Love the new box.....
Sunday, April 11, 2010
Beach WOD
BEACH WOD
workout:
3 rounds
10x burpee
10x slam ball
10x kb swing
then:
with a partner, 3 rounds for time
one round completed when both players have completed the couplet
100m uneven farmer carry 53/35
burpee ballslam
This was a ton of fun. Hope we can do these all summer long. WODing in the sand is great and tough. Legs are cashed.
workout:
3 rounds
10x burpee
10x slam ball
10x kb swing
then:
with a partner, 3 rounds for time
one round completed when both players have completed the couplet
100m uneven farmer carry 53/35
burpee ballslam100m lunge w/35 kb
max kb swings
200m sprint
headcutter
Me and JB- 9:30
Thursday, April 8, 2010
Now I do Annie,,, that slut.
Annie
50-40-30-20-10
Double Unders
Sit Ups
Time-6:07 PR.
And a load of bullshit. Wanted more. Sub 6 minutes will be mine. I'm doing Annie once a week till I catch up with MK. I really don't see how she does it. I think she hit 5:15 yesterday...... fucking owned it. I want it. Then.
4 rounds for time:
400 mtr run
21 thrusters (bar)
9 burpees
Time- 15:26
Went well. The run turned a little into a shuffle a points, still working on that. Was able to steady roll through it though. Lower back was very tight, not sure why.
50-40-30-20-10
Double Unders
Sit Ups
Time-6:07 PR.
And a load of bullshit. Wanted more. Sub 6 minutes will be mine. I'm doing Annie once a week till I catch up with MK. I really don't see how she does it. I think she hit 5:15 yesterday...... fucking owned it. I want it. Then.
4 rounds for time:
400 mtr run
21 thrusters (bar)
9 burpees
Time- 15:26
Went well. The run turned a little into a shuffle a points, still working on that. Was able to steady roll through it though. Lower back was very tight, not sure why.
Wednesday, April 7, 2010
Wish I'd Done Annie
For Time:
500 mtr Row
150 Double unders
50 Burpees
Time-9:41 Totally could kill this if I try again. My DU where horrible. Couldn't string together more than 15-20 in a row. Finished the row around 1:40 I think and was able to push throught the burpees pretty good. Would like another shot at this one.
3x5 weighted Pull ups at 50lbs
3x15 reverse rowers.
2000 mtr row- 7:57.3 ( can totally kill that too)
500 mtr Row
150 Double unders
50 Burpees
Time-9:41 Totally could kill this if I try again. My DU where horrible. Couldn't string together more than 15-20 in a row. Finished the row around 1:40 I think and was able to push throught the burpees pretty good. Would like another shot at this one.
3x5 weighted Pull ups at 50lbs
3x15 reverse rowers.
2000 mtr row- 7:57.3 ( can totally kill that too)
Tuesday, April 6, 2010
Heavy Weight Moving Fast
ARAMP in 15 Min.
315 Deadlift 5 reps.
10 Toe to Bar
8 rounds even. This was a good one. 315 was the perfect weight for me and my t2b were smooth. Had a real good rythem and stayed steady. Coulda' had one more round if some one was pushing me, but happy all the same.
SWOD- 8x2 Power snatch @ 155. Felt good, maybe go heavier next time, nit sure about form, but Robert didn't correct me at all so maybe they were okay.
315 Deadlift 5 reps.
10 Toe to Bar
8 rounds even. This was a good one. 315 was the perfect weight for me and my t2b were smooth. Had a real good rythem and stayed steady. Coulda' had one more round if some one was pushing me, but happy all the same.
SWOD- 8x2 Power snatch @ 155. Felt good, maybe go heavier next time, nit sure about form, but Robert didn't correct me at all so maybe they were okay.
Monday, April 5, 2010
Strength WOD, and Then an Oldie (Diane)
Squat 3x10 @ 70% of 5 RM
Press 5 RM
Did the work at 185.... wanted to go heavier, but doing as ~ Rx is okay too. Press was 135#, could've gone bigger, but got right into the main site WOD.
Diane- 21-15-9 for time of:
Deadlift 225
Handstand Push ups
My time- 10:54
A PR I think, have to check. Done as Rx, deads were light, hspu went okay. still need to do them on the regular. Dialing in diet will help, get off this extra weight. Was fun though. Great combonation of moves.
Press 5 RM
Did the work at 185.... wanted to go heavier, but doing as ~ Rx is okay too. Press was 135#, could've gone bigger, but got right into the main site WOD.
Diane- 21-15-9 for time of:
Deadlift 225
Handstand Push ups
My time- 10:54
A PR I think, have to check. Done as Rx, deads were light, hspu went okay. still need to do them on the regular. Dialing in diet will help, get off this extra weight. Was fun though. Great combonation of moves.
Shorty But Goody...
Complete 8 rounds for time of:
3 Front Squats 185 lbs
8 Strict Dips
My time- 9:01
Front Squats Weren't too bad. They were a great combination with the ring dips. Was able to push right through, but did the WOD solo at Cf Daytona and would've been more aggressive if I had a partner. Still loving CF Football.
3 Front Squats 185 lbs
8 Strict Dips
My time- 9:01
Front Squats Weren't too bad. They were a great combination with the ring dips. Was able to push right through, but did the WOD solo at Cf Daytona and would've been more aggressive if I had a partner. Still loving CF Football.
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