Training 4/30/2008

CrossFit WOD
Max rounds in 20 minutes:
10 thrusters (65#)
10 pullups
Completed: 12 rounds + 10 thrusters

I've got to remember this mathematical equation:
Thrusters + Pullups = Suck.

Training 4/29/2008

CrossFit.com WOD
Run 5k
As rx'd: 29:30

I suck at running.

Training and Food 4/24/2008

Training

"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats

As rx'd: 22:53

Food

Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.

Food 4/23/2008

0700
Baby carrots, almonds, blueberries, sardines.

1000
Spinach, green beans, plum, chicken, almonds

1430
Lettuce, white onion, tomato, lamb, almonds

1600
Sardines, apple, almonds

1900
Lettuce, white onion, tomato, beef, almonds

Training and Food 4/22/2008

Training

Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)

3 heavy days in a row...next cycle is gonna be bad.

Food

0600
1 apple
1 can sardines
Half handful almonds

1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds

1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds

1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds

2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds

Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...

Training and Food 4/22/2008

Training

Back Squat 5-5-5-5-5 reps
5x5 @ 225#

Could have gone heavier, but I wanted to work the groove. Form felt excellent.

Food

0600
Handful strawberries
Handful carrots
3 oz salmon
Half handful nuts

1130
Sandwich (turkey, veggies, cheese - it was eat a sandwich or not eat at all, unfortunately.)

1800
Double handful spinach
Handful green beans
Plum
Palm sized chicken breast
Handful almonds

Food was decent and infrequent today. I'm stressed and tired.

Training 4/20/2008

Training

Shoulder Press 3-3-3-3-3 reps
135-140-145(1)-145(2)-145(2)

Couldn't get that damn third rep. Next time. Diet wasn't great over the weekend, will work to remedy it.

Training and Food 4/18/2008

Training

"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps

As rx'd: 23:24.

Did better than I expected...but Tes says I cheated my situps by kipping. I always thought this was legal. We'll have to find out.

Food

0600
1 apple
3 oz almond
Half handful almonds

1000
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds

1300
Handful blueberries
3 oz salmon
Half handful almonds

1530
Double handful spinach
Can't actually remember the rest, but it was good

Not sure what I'll have for dinner, but it'll be good.

Training and Food 4/17/2008

Training

"Elizabeth"
21-15-9 for time
Clean 135#
Ring Dips
As Rx'd - 10:52

Felt good. Got the kipping ring dip down. Sub 9:30 next time. This was a fun one! I'm getting better at regarding my workouts as sport, and it's making them more enjoyable and satisfying.

Food

0600
Handful baby carrots
Handful grapes
3 oz salmon
Half handful almonds

1000
Double handful spinach
Handful green beans
Handful strawberries
Palm sized chicken breast
Handful almonds

1300
1 apple
3 oz salmon
Half handful almonds

1530
Double handful spinach
Handful green beans
Handful grapes
Palm sized lean pork
Handful almonds

1800
Double handful blueberries
Half palm sized chicken breast
Half handful almonds

2000
Salad (lettuce, tomatoes, white onions)
Chicken breast (more than palm)
Handful almonds

Training and Food 4/16/2008

Training

"Nancy"
5 rounds for time:
Run 400m
95# overhead squat 15 reps

As Rx'd: 17:25

I had to find my groove on the overhead squats, as I haven't done them in a while. The first 3 rounds were broken, but 4th and 5th were not. All unbroken next time - I'm thinking I'll get sub 14:30.

Food

0600
1 apple
Handful of blueberries
3 oz salmon
Half handful almonds

1000
Double handful spinach
Handful green beans
Handful grapes
Palm sized chicken breast
Handful almonds

1300
Handful strawberries
Handful baby carrots
3 oz salmon
Half handful almonds

1530
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds

2000
Slightly over palm sized lamb
Salad (lettuce, tomatoes, white onions)

I'm back.

God damn, it's been a while.

I'm going to start logging workouts and food. I'm eating in an unmeasured Paleo-Zone. I find that when I do this, I feel like I'm eating like an athlete, but I'm not stressing myself out. I go CRAZY on the measured Zone. Each meal is lean meat, vegetables, nuts and seeds, and maybe some fruit. No starches, no beans, no potatoes, no grains.

Tonight's workout will be "Nancy." I'll post results and my food for the day later tonight.

Workout, 5/16/2007

Burgener warm up

Snatch

Barx5 x2

65x3 x2

95x2 x4

Comments: Wasn't feeling up to squats today. Went home and did some superman to hollow rock. Not a great day.

Workout, 5/14/2007

Warm up

Front Squats

Barx10
135x5
225x2 x5

Worked on push jerk

Complexes for metcon

Comments: Back on the Central Coast with the one, the only Russ mother-fucking Greene. CrossFit Monterey is back in action.

5/10/2007

Back Squat

Barx10
135x5
225x3
245x3
275x2 x5

Military Press

Barx10
95x5
135x3
155x2 x5

Barbell Complexes (75 lbs)

3 deadlifts
3 power cleans
3 front squats
3 military press
3 back squats
Rest 1 minute

Repeat x3

3 power snatches
3 overhead squats
3 wide grip behind neck push jerks
Rest 1 minute

Repeat x3

Bear!!!
Power clean + thruster + cheerleader = 1 bear, 4 bears = 1 round
Rest 1 minute

Repeat x3

Comments: Sick workout. Feel great. A cheerleader is a thruster from behind the neck. Rest tomorrow and Saturday.

Workout, 5/9/2007

100 jump rope
21 sumo deadlift high pull
75 jump rope
15 SDHP
50 jump rope
9 SDHP

Time: 7:24

SDHP with 50 lb sandbag.

Comments: So, I was SUPPOSED to do clean & jerks and front squats. But apparently not only can I not lift barefoot in the gym (stupid fuckers think running shoes are safer!), I can't do full squat olympic lifts, only power. Fucking RIDICULOUS. I'm tired of people who don't know what they're doing creating and enforcing rules about the olympic lifts. Douchebags. I'm pissed.

Workout, 5/7/2007

Deadlift

135x10

225x5

325x2 x5

Push Press

135x5

205x1

195x2 x5

Played an hour and a half of racquetball and badminton.

Comments: Deadlifts felt quite good, but I think I will stay at this weight next time, to make my form just that last bit better. Push press was also good, though I wish I'd been able to double 205 for my sets. Next time, though. Badminton and racquetball are fun.

Workout, 5/3/2007

Burgener warm-up with bar

Snatch

Worked up to a bunch of singles and doubles at 95 lbs

Overhead Squat

Worked up to a single at 135, then 3 doubles at 125

Back extensions and hollow rocks

Comments: I CAN OVERHEAD SQUAT WAY MORE. My wrists are what hold me back. I gave Coach Burgener a call and he said it'll probably just take some time (3-4 weeks) for my wrists to acclimate.

Workout, 5/2/2007

Burgener warm-up with bar

Push Press:

135x2

185x2 x5

Deadlift:

135x10

225x5

315x2 x5

Metcon: Massive 50 person pillow fight. Basically 45 minutes of sprint, fight, rest, repeat. It was fucking awesome.

Comments: Pillow fights are the shit. So are deadlifts. By the end of this year, here are a few goals:

Back Squat: 375
Military Press: 185
Deadlift: 405
CrossFit Total: 965

Snatch: 205
Clean and Jerk: 255

Bodyweight: No more than 200 lbs
Bodyfat: no more than 15%

Workout, 5/1/2007

Burgener warm-up with bar

Snatch:

Worked up to a bunch of singles and doubles at 85 lbs for form work

Clean and Jerk:

Ton of singles at 135, again for form.

Front Squat:

Worked up to 3 doubles at 205, ass-to-grass

Rowing:

10 rounds of 30 second sprint, 30 second walking pace
115 calories total

Comments: Changing focus to Olympic lifting. I just enjoy it more. Still eating good and doing metcon after lifting, but the way I see it is, I've gotta do what I love. After next semester, I may even move down to Vista to train at Mike's Gym! I miss competing, and I think this is the sport I want to do it in next. I need a ton of work.

Workout, 4/25/2007

2 rounds:

Max rounds in 6 minutes of:

5 squat cleans (2 20lb dumbbells)
4 thrusters (2 20lb dumbbells)
3 snatches (2 20lb dumbbells)
2 overhead squats each arm (20 lb dumbbell)
1 burpee

2 minute rest

Max rounds in 4 minutes of:
10 pushups
15 situps
20 squats
50 jump rope

2 minute rest

Scores: 4 complexes + 5 squat cleans, 1 circuit + 10 pushups, 15 situps, 15 squats, 3 complexes + 5 squat cleans, 4 thrusters, 1 circuit + 10 pushups, 10 situps

Comments: Felt pretty good. Need to lose the damn weight. Going to an MMA class tonight.