walk

just walked an hour today. may play tennis tonight when stephs gets home too


ALSO:



http://www.leangains.com/2010/07/truth-about-alcohol-fat-loss-and-muscle.html


might have a drink tonight

back into it OPT3

been playing lots of tennis, but getting back into this

OPT 3 - completed in 60 minutes after first set of front squat begins; OPT 3 is front squat 3RM, snatch 2RM, 1 attempt max rep chin ups (they have to be completed in this order); front squat hip crease below knee cap, snatch - only 2 sec max b/t each rep and chin must break vertical plane on chin ups; athletes must show control of weight overhead for snatch on both reps

Post score as front squat high in kg + snatch high in kg + chin up reps
(i.e. 130+90+54 = 274)

Aaron:
Front squat: 195x3 (88.6kg)
Snatch: 145x2 (65.9kg)
Chinups COVP: 14

SCORE: 168.5

Jane doe:
Front Squat: 60 (28 kg)
Snatch: 45 (20 kg)
chinup: 5

Score: 53

tennis

played 2.5 hrs tonight. badass

1 rm max clean and jerk

fun workout today, find your 1 RM for Clean and Jerk

185 lb (got it on 4th try)

tennis

60 m tennis

Good workout today

A1 Press 1 RM: 105 145 155 165 (fail at 170)
A2 COVP pullups 5 sets of 10, done and done

Metcon: 4 sets: 225 lb deadlifts+ 10 burpees

felt rough but good, like i like it hehe

more tennis...

tennis 90 min. wow. back on it starting saturday

softball

106 degrees F (heat index) today. 60 min softball, crushed, was so much fun

back on track in the gym tomorrow.

too much tennis

so yeah... havent done a crossfit workout in a while

Yesterday (Monday)
Tennis 90 min

Today: tennis 60 min

tennis

2 hr 30 min tennis

Gassed, but great

4 sets:
1 min row (cals) --> subbed elliptical
1 min knees to elbows
1 min db burpees - 25/15#/h
rest 4 min

1) 15.2 kcal, 12, 10
2) 14.8 kcal, 10, 10
3) 14.9 kcal, 12, 10
4) 15.2 kcal, 12, 10

*pretty deceiving and brutal, but felt pretty good. the last set was really hard, which makes me think i could have squeezed out a few reps on the other exercises

90 minutes disc golf

rings

more ring work today, adductor almost healed and back into regular workouts shortly.

more active rest:/

90 min tennis w/steph. trying to rest some. back on track w/workouts saturday i hope.

Tues

Tennis 60 min w/steph. Today was a leg day, letting the adductor heal more.

Active Rest Day

120 minutes disc golf
90 minutes tennis

Not much for active rest hehe. fun day though. really feeling good lately. the myofaescial release has been very helpful and getting the right amounts of rest and macro nutrition doesn't hurt.

Yeeeeooowwwwww

A. Split Jerk - 3,3,3,3,3; rest 5 min
B1. Push Press @ 12X1; 3-4 x 5; rest 2 min
B2. CTB Chin Ups - 20 unbroken x 5; rest 2 min

A) 135x3 155x3 175x3 175x3 185x2.5
B) 155x4 165x2.5 160x4 165x3 165x2
C) 8(15) 6(15) 4(15) 5(15) 6(15)

on split jerk (r) ankle was a bit tender for just a little bit then went away
on push press, forearms getting shot
and pullups forearms getting shot

Loved this workout :)

gross workout today (vo2max)

3 sets:
45 sec amrap squat clean thruster - 95#/65#
45 sec amrap box jumps - 24/20"
45 sec amrap KBS - 1.5/1pd
45 sec amrap burpees
rest 6 min

Set 1: 42 reps
Set 2: i dont know, lost count
Set 3: lost count

after set 1 I was thinking it would be really hard to finish the workout, but that i'd give it my all. I did get thruogh sets 2 and 3, but it was literally hell :)

ring work

Today is active rest day again. Did a few ring dips, ring pushups and ring pullups.

Thurs

A. Dead Lift @ 21X1 - 3,3,3 - 70%; rest 1 min
B. Bench Press @ 30X0; 5,5,5; rest 3 min
C. AMRAP Double Unders in 3 minutes
D. GH Raises @ 2010; 15 x 3; rest 1 min


A) 225 x 3 x 3 x 3
B) 185 x 5 195 x 5 205 x 4 (no spotter)
C) 60?
D) 10 10 8

Adductor issues

Left adductor sore and tight. Not sure what that means for my workout tonight. I'll go to the gym, do something and post it. Might be a good night to do some ring work.

Wednesday: 90 minutes disc golf (active rest last day)

Monday / Tuesday

Monday: 90 minutes Tennis (active rest day)
Tuesday: 60 minutes Tennis(active rest day)

**my left hip is a bit sore. seems like the psoas might be acting up some on that side. probably from the GH situps. I'll make sure to take it light down in that area the next few workouts.

2 PRs, good workout

A1. Front Squat @ 30X0; 5,4,3,2,1; rest 20 sec
A2. 25 unbroken chin ups x 5; rest 4 min
B. GHD Sit Ups @ 2010; 20 x 6; rest 60 sec

A1) 135x3+1+1 135x4 155x3 185x2 210x1 (PR)
*just took a bit on first set to get used to the right movement again
A2) 10(PR)+2+3+2, 7+3=2=2=2=1, 5=3=2, 5=1=1=1=1, 1=1=1=1=1=1
B) 10, 10, 10, 10, 6, 6

So yeah long way to go still,but felt okay being it was the 3rd day in a row of hard workouts. Plus, 2 prs :)

chicken fried shoulders

2011
A. Push Press/Push Jerk/Split Jerk - 1.2.3 x 5; rest 4 min
B1. Snatch Grip Push Press @ 12X2; 4,4,4,4; rest 2 min
B2. Wide Grip Alternating Strict Pull Ups @ 2010; 4 x 4; rest 2 min
(pull chin over alternate hands per rep)
+
As many rounds in 7 minutes:
1 HSPU
5 Push Press from rack - 135#/95#
5 L Pull Ups

A) 135 140 145 150 150 last two sets my wrists hurting so didnt want to go up weight really
B1) 95 105 125 125
B2) 4 4 4 4 (was doing 3+1 last two, and hard to get over the hand, very cool tho)

4 rounds on the amrap but modified:
(5 modified HSPU)
5 push press @ 125 lb
5 pullups knees tucked

*this workout today felt great. one of my favorite types w/the lifting component

lol WOTD Perseverance

So at 11 PM I saw the workout for tomorrow and I really want to do that one. But I really like the workout for today too... Sooo..> To the gym I went :)

A. Muscle Snatch @ 11X1; 2-3 x 3; rest 2 min
B. High Hang Power Snatch @ 11X1; 2-3 x 4; rest 2 min
C. Power Snatch @ 11X1; 2-3 x 7; rest 2 min
D. GH Raises @ 20X0; 15 x 5; rest 90 sec


A) 95x3 115x3 135x3
B) 135x0 115x3 115x4 (press out) 115x4 (partial press out) 115x4
C) 115x3 155x0 135x3 (po)135x3 po 135x2 135x2 135x1
D) 10 10 10 10 10


Felt awesome today. also the massage treatment is going well too. i'll have more to say on that in a few weeks likely.

Thunderstorms and double unders

So I started a kickass power clean workout today and then the thunderstorm killed the power. not being able to see what i was doing, and not quite adventuresome enough to try with lights out, I decided to do double unders with what little light i had until I couldnt breathe. weird workout, but that's fine.

The ankle is almost healed, so maybe its good to have somewhat of a light day anyway. I'm stoked to keep the training up though and tweak the food a bit.

Getting caught up

Internet's been down. Finally fixed the problem I think and will be back on track here again.

Sunday: worked on ring dips, ring pushups, ring pullups (no muscle ups yet

Monday: Tennis 1.5 hr

Tuesday:


A1. Close Grip Bench Press @ 30X1; 8,8,6,6,4; rest 2 min
A2. Supinated Chin Ups @ 41X0; 3-4 x 5; rest 2 min
B1. Seated Parallel DB Press @ 31X2; 6-8 x 4; rest 90 sec
B2. 1 Arm KB torso row @ 2011; amrap/arm - 2pd/1.5pd x 4; rest 90 sec
C. DB External Rotation @ 3010; 6-8/arm x 3; rest 45 sec b/t arms

A1) 155x8 170x6 170x5 170x5 170x4
A2) 4, 3+1, 3+1, 3+1, 2+1+1
B1) 30x8 35x8 40x5 40x5
B2) 65 lb all 4,4 / 4,4 / 4,4 / 3,3
C) 20 lb 8/8, 15 lb 8/8 8/8 8/8

Wednesday: Softball, we won

Thursday: resting

Rings and things

So I got my rings. Worked them today a bit, doing some ring dips, some assisted. Did ring pushups, some ring pullups. I have a long way to go to do muscle ups, but that's okay. need a higher bar to work on as well tbh.

1rm Workout (upper body strength ratios)

A. Close Grip Bench Press - find your 1RM
B. Seated Behind the Neck Press - find your 1RM
(bar starts on neck, not overhead, start in high bar back squat position, then sit back unsupported on bench, set it, then press)
C. Supinated 1RM Chin Up weighted
D. DB External Rotation @ 3010 - amrap/arm @ 10% A - 1 set per arm
(10% of A as DB per hand)

1) 235 lb
2) 125 lb 53%
3) 295 lb 125.5%
4) 15 lb 10/10

Mon/Tue/Wed

Monday: Tennis

was great, nice to be playing again. we played about an hour and aggressively. good workout. my adductor on left side is a bit sore, and left ankle still hurts, going to take it lighter a few days to not injure myself


Tuesday: Power Clean Max

worked up and did 200 lb (new record)


Wednesday: Softball

we won, hitting well again.
I think tomorrow I'm going to do the max workout for a benchmark

Sunday

A. Snatch Grip Dead Lift @ 6011; 6-8 x 5; rest 2 min
B. High Hang Power Snatch - 3-4 x 5 - 80% effort; rest 1 min
C. GH Raises with bands @ 20X0; 12-15 x 4; rest 90 sec

a) 115 x
6
6
5+1
4+1+1
5+1

*forearms really burnt bad but was awesome

b)
95x4
95x4
100x4
100x4

C)
9, 10, 8, 9

Quadzilla

Yeah today's workout works the quads hard....

2011
part 1
A. Back Squat @ 4010; 12,10,8,6,4; rest 3 min
B. DB Split Squat @ 3131; 8-10/leg x 4 sets; rest 60 sec b/t legs
C. Un-Anchored Tabata Sit Ups - low score

2011
A: 135x11 135x10 135x5 (rear delts cramped up strangly) 145x6 155x4
*surprised at how hard this really is when doing it to tempo

B: 10 lb 6/6 5 lb 8/8 8/8 8/8
C: 11 10 10 10 8 8 8 9 (8)

Shoulders and upper back yum

A1. Press @ 31X1; 3-4 x 5; rest 2 min
A2. Strict CTB Chin Ups @ 21X0; amrap x 5; rest 2 min
+
as many rounds/reps in 12 minutes:
AMRAP HSPU
12 unbroken chin ups
+
Row cool down - 10 min @ 60% effort

A1: 135x3 115x4 125x4 130x3 130x4
A2: 4 4 3.5 3 2.5 ((I notice when doing to tempo I do it much worse, which obviously is the point))

HSPU (modified off wall feet hooked on top and legs bent)
5 rounds
21 18 14 15 13 mod hspu
8 broken chinups, 9 10 7.5 5 assisted 100 lb assist weight

** elliptical cool-down, 122kcal

Softball tonight

starts in an hour!

damn we lost, no big deal, felt sort of gassed in the legs. but i did my part, sort of....

Awesome workout today

A1. Stiff Legged DL @ 4111; 6-8 x 5; rest 20 sec
A2. GH Raises @ 2020; 8-12 x 5; rest 20 sec
A3. KBS light - 21 unbroken x 5; rest 3 min
B. Jump Switch Lunges - amrap in 30 sec; rest 60 sec x 4
C. Side Bridge - 90 sec/side x 3 sets/side; rest 10 sec b/t sides

Aaron

A1: 185x5+1 185x5+1 185x4 165x6 165x4+1
A2: 9 9 8 8 8
A3: 35lbx21 35x21 30x21 30x21 30x21
B 20 18 18 16+2
C 50/50sec 30/30 20/20

Steph

A1: Dumbbells: 2x30 lb, 6, 25 lb 8 8 8 8
A2: 12 12 12 12 12
A3: 35lb x 21 21 30lb x 21 21 21
B unrecorded
C 50/50 30/30 20/20


pretty rough one today

BOOM! :)

part 1:
A1. Bench Press @ 5010; 8,6,4,2; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 3-4 x 4; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 4
C1. Depth Push Ups @ 22X1; amrap (-2) x 3; rest 60 sec
C2. Powell Raises @ 4010; 10,8,6/arm; rest 60 sec

A1 135x8 (pr), 135x6 145x4 175x2
A2 3, 2.5, 3, 3 (last 2 sets i had to jump off at 2 and go for 3rd)

B Modified: 2 strict pullup+10 dip // 2 PU, 5(+5 deconcentric) // 4PU, 4(+6dc) // 4PU, 5dc and i'm spent

C1: 7 5 4 (after the -2)
C2: 10 lb 10/10 15 lb 8/8 15 lb 6/6

**pretty awesome workout. i feel like i'm getting stronger and more fit for sure. really loving it.


I think I'm going to buy some rings soon and practice @ home with them.

I'll post 2nd workout later.

And redeemed

A. As many 1-5 back squat ladders in 10 minutes
use 70% of 1RM high bar back squat
(perform 1 squat, rack it, perform 2 reps, rack it, 3 reps....up to 5, then start at 1 again, 1-5 one time = 1 ladder)
B. DB Split Squat @ 3131; 10-12/leg x 4 sets; rest 60 sec b/t legs
C. Anchored Tabata Sit Ups - low score

A @ 135 lb, 3 rounds

B: 20 lb 10/10, 4/4, 10 lb 10/10, 10/10
**need to get better at form on this

C: 16 16 14 11 11 10 10 10

owww


<3 AP

Epic Fail

Read the workouts wrong and gave myself four days off... Total Epic Fail :(
Looks like tomorrow's a rest day now and back on it Monday? I'll do form work in the gym w/light weight I guess.

myofascial release

had a great massage today, myofascial release. i highly recommend it, i think i'm going to do one every two weeks for a while....

wed/thur

Wednesday - softball again. we won 15-10. I am finally swinging a mean bat again, it feels good to be crushing the ball had 5 rbi's, a home run and a few other solid hits.

Thursday - rest day today, this is the first prolonged rest period i've seen on OPT. i walked a bit and just chilled in general.

Solid workout

PROGRAMMING

A1. Bench Press @ 5010; 8,6,4; rest 90 sec
A2. Supinated Chin Ups @ 51X1; 4-5 x 3; rest 90 sec
B. Strict Muscle Up x 1/Ring Dips x 10; rest 90 sec x 3

**NO RINGS, MODIFIED TO 3 strict pullups and 10 dips

C1. Depth Push Ups @ 22X1; amrap (-3) x 3; rest 60 sec
C2. Powell Raises @ 4010; 12,10,8/arm; rest 60 sec


RESULTS:
Different order due to equipment stations busy:

B: 3 strict pullups, 10 dips, 3 sets
A1: 135 x4/2/2, 135x4/2, 135 x 4
A2: 3, 3, 3
C1: 10-3=7 / 4 / 3
C2: 10 lbs, 12/12, 10/10, 8/8 slightly broken


Cool workout, my arms are wiped out....

Tennis

Played tennis tonight with Steph. was a lot of fun and felt good to hit the ball again :)

Sunday workouts

For time; AARON - 12:40
35 double unders
8 burpees
28double unders
8 burpees
21 double unders
8 burpees
14 double unders
8 burpees
8double unders
8 burpees

** 10/10 effort today. totally smoked but still felt great somehow. really happy with this. double unders are improving.


Steph: 12:40
For time;
115 single unders
8 burpees
84 single unders
8 burpees
63 single unders
8 burpees
42 single unders
8 burpees
24 single unders
8 burpees

**she worked it as well, good effort today



PM WORKOUT:

Clean and Jerks
95 x 6
135 x 4
155 x 1
165 x fail
165 x fail
165 x 1(PR)
170 x fial

Double down saturday

Double today:

Saturday - AM:
A. [Snatch Grip DL x 1/Power Snatch x 1/OHS x 1/Squat Snatch x 1] in 25 sec; rest 2:35 x 3

A: 95 / 100 / 110 (squat snatch PR)




Saturday PM:
4 rounds for time;
35 wall balls - 20/14# to 10 ft
20 COVP chin ups

Wed/Thur

Wednesday:

Softball, we devastated the competition. Won the game 28-5 I think. I had a smashing hit, and walked twice. I've been really selective about pitches. It's not sexy, but guys get to walk to 2nd, so it's a free double and puts me in scoring position. I'm sure it's the right strategy even tho not as fun.


Thursday:

Rest day according to OPT.

I did form work w/45 lbs and 95 lbs:

Front squats, back squats, cleans, power cleans

I love these workouts

Dead Lift - 55% 1RM; 6 sets of 2; rest 45 sec ((REPS at 225 lbs))
(speed on concentric)
+
Wall Balls - 20/14# to 10 ft - 15 reps; 30 sec rest x 3 (did 15/12/12)*
+
Muscle Up practice (5 min) **
+
Toes to Bar - 3 sets of 10 ***

*hit some hard core VO2max fast on this, super high HB rate, but still felt good, will try and get all reps next time...
**pullups and dips, super slow
***knees to elbows instead.


feel awesome today :) fatty pics coming soon :)

Good workout today, new Front Squat PR

A. 20 unbroken chin ups; rest 2 min x 5
B. Front Squat @ 30X0; 3,2,1; rest 5 min
C. Tabata Sit Ups - total added to push up score from yesterday is score
D. 15 unbroken double unders; rest 45 sec x 5

a) 15x5 very broken
b) 155x3 185x2 205x1 (PR)
c) 18 15 12 11 11 10 10 10 (97 reps)
d) 7/30, 5,30 (quit)

not super happy w/double unders. but felt pretty good today overall. Solid workout.

Power Snatch

A. Power Snatch - 3,2,1; rest 5 min
B. Snatch Pulls - 115% of 1 in A; 3 sets of 3; rest 3 min
C. Tabata Push Ups - total
D. Run 400 m @ 90%; rest 3 min x 2


A) 115x3 125x2 135x1 (PR)
** 125 and 135 were total press-outs
B) 145x3 165x2 165x1
C) didn't record, was brutal
D) slower than i'd like but hit it for the effort


Overall good workout. Must do better to record C/D type stuff next time. Feeling good but wiped out now... Glad with the effort though.

Sucking

I'm really doing a bad job of working out. Walked 7 KM today, reading now. Elbow almost better now and ready to hit it hard again.

Wednesday - Softball

Softball today. We lost again. This is the first time in 3 years our team lost two in a row. We've won our league last 2 years, so this is a bit of an upset I guess. Our team was hitting poorly (I hit well finally :) ). And well, it just seemed that when we got behind everyone lost their zeal.

Didn't have time for the OPT workout, Will do it tomorrow for sure. I'll gradually start adding the OPT + Wednesday softball. OPT is feeling great and I'm really happy that I'm back on track.

Today back starting to hurt from the chin ups, but feels awesome :)

Tremendous Tuesday

Felt pretty good. Ate pretty clean today. Energy levels feeling good and stable. Not really sore anywhere because I've taken it a bit light - throwing to hard in softball. Will have to figure out a way to make sure I don't get injured throwing, as we have 8 more weeks of softball + playoffs.


Cool workout today, i liked it a lot:

A1. Close Grip Bench Press - 16" - 1,1,1,1,1; rest 3 min
A2. 15 unbroken chin ups (mod from 30) - COVP; rest 3 min


Aaron:
A1. 155, 205, 225 (PR), 235 fail, 230 fail
A2. 7 unbroken (15), 8 ub (15), 6 (15), 7(15), 5 (8)


Forearms started to burn pretty nicely on the 3rd set and throughout after that.


Steph:
a1 65 70 75f 70 70
a2 @ 120 lb assist 20 20 20 15 15

Rest Day

So I don't deserve it, but sticking with the programming and picking it up again tomorrow. Walked 7 KM today, did some airsquats.

I threw the football some today, my elbow still hurts when I throw. Hopefully it won't be bad for softball on wednesday. I plan to kick ass.

In regards to crossfit games 2011. I'm going to do it. I've been researching some, and it seems the top finishers are always A) very fit and B) VERY STRONG. I'm seeing quickly that I will need to not only be fit, but also quite strong. I have no idea what my genetic max str is, but I'm excited to embark on that journey the next few years.

Tennis Elbow II

Taking it easy today on the elbow. It hurts less today. Tomorrow is an OPT rest day. I'll plan to try and do the full workout on Tuesday and Wednesday and throw smarter in softball this week.

Walked 7 KM

Tennis Elbow

So not a great way to start the blog, but whatever. Tennis elbow, threw some balls a bit too hard in softball and now regretting it. Dips are excruciating and really can't do my normal workouts. After researching it, it seems that I must take it light. I'm planning to deviate from the normal workouts some and make them non elbow intensive metcons.


Today's workout:

Overhead Squat form practice.
Lots of double-unders for 10 minutes as I could breathe.


That's it. Need to let elbow recover, as I'm sure I'll be throwing again in softball Wednesday. Going to make it smart.

Crossfit Games

Moving my workouts to blog here instead. Easier format and no activity on Google Wave anyway.