Personal:
Slammed with work all day. Anytime franchises are idiots. I decided.
Off of all training today, still recovering from TM, will resume tomorrow morning.
Monday, January 30, 2012
Jan 29, 2012
Rest day
Recovering from TM, stairs and quick movements hurt. Food is off... sour patch kids, beef jerky, stuffed pablano peppers (closest to healthy all day) and a few beers.
Recovering from TM, stairs and quick movements hurt. Food is off... sour patch kids, beef jerky, stuffed pablano peppers (closest to healthy all day) and a few beers.
Jan 28, 2011
Tough Mudder
12 miles
29 Obstacles
Finished in 4 hours, caught up with people from the 10am start time, a full hour before us. IT band flared up around mile 6, but powered through it. Few injuries, but nothing major and just a slight limp on the left leg. All in all, a great experience and can't wait for the pictures to come out.
12 miles
29 Obstacles
Finished in 4 hours, caught up with people from the 10am start time, a full hour before us. IT band flared up around mile 6, but powered through it. Few injuries, but nothing major and just a slight limp on the left leg. All in all, a great experience and can't wait for the pictures to come out.
Friday, January 27, 2012
Jan 27, 2012
Personal:
Depressed alone, have to find a way to keep moving.
Cardio:
OFF
Oly:
Clean & Jerk 5x3: 165x170x170x175x180
Clean Pull 4x4: 185x195x195x195
Crossfit:
PR: strict press 165
Cash out:
30 Push ups
30 toes 2 bar
Depressed alone, have to find a way to keep moving.
Cardio:
OFF
Oly:
Clean & Jerk 5x3: 165x170x170x175x180
Clean Pull 4x4: 185x195x195x195
Crossfit:
PR: strict press 165
Cash out:
30 Push ups
30 toes 2 bar
Jan 26, 2012
Personal:
Working on positive motivation with the team, moving everything in a forward direction.
Food:
Blocks 4P/3C/7-8F
PB for fats
Skipped lunch 2, too busy at the gym to eat
Sushi roll and seaweed salad for dinner
One beer before bed
Cardio:
OFF
Oly Lifts: OFF
Crossfit: OFF
Working on positive motivation with the team, moving everything in a forward direction.
Food:
Blocks 4P/3C/7-8F
PB for fats
Skipped lunch 2, too busy at the gym to eat
Sushi roll and seaweed salad for dinner
One beer before bed
Cardio:
OFF
Oly Lifts: OFF
Crossfit: OFF
Thursday, January 26, 2012
Jan 25, 2012
Personal:
Great night at 1960, busy w/ members and guests. Love the atmosphere.
Didn't realize how dependent on drinking I was, been tough to fight the urge to drink at night. Hard to relax without, making me lose my appetite and not eat dinner.
Food:
Blocks 4P/3C/7-8F
PB for fats
Only 3 meals plus PWO shake/fruit combo.
2 cups of pineapple for dinner.
Cardio:
OFF
Oly Lifts:
Pwr Snatch + Snatch 1+1x2 @ 120x120
1+1x2 @ 130x130
1+1x2 @ 140Fx140
Pwr Clean + Pwr Jerk 1x5 @ 175x175x175x175x175
Crossfit:
Mainsite WOD
7 Rounds
7 FS @ 165 (scaled to 145)
7 C2B Pull Ups
WOD is intended to be a sprint. I know my FS strength isn't where it needs to be right now, so I set a cap at 6mins for completion and scaled accordingly. Pullups were a breeze, should of gone lighter on the FS
4 rds, 3 FS in 6min
Hate scaling, hate DNF'ing, but still working towards being 100%
Great night at 1960, busy w/ members and guests. Love the atmosphere.
Didn't realize how dependent on drinking I was, been tough to fight the urge to drink at night. Hard to relax without, making me lose my appetite and not eat dinner.
Food:
Blocks 4P/3C/7-8F
PB for fats
Only 3 meals plus PWO shake/fruit combo.
2 cups of pineapple for dinner.
Cardio:
OFF
Oly Lifts:
Pwr Snatch + Snatch 1+1x2 @ 120x120
1+1x2 @ 130x130
1+1x2 @ 140Fx140
Pwr Clean + Pwr Jerk 1x5 @ 175x175x175x175x175
Crossfit:
Mainsite WOD
7 Rounds
7 FS @ 165 (scaled to 145)
7 C2B Pull Ups
WOD is intended to be a sprint. I know my FS strength isn't where it needs to be right now, so I set a cap at 6mins for completion and scaled accordingly. Pullups were a breeze, should of gone lighter on the FS
4 rds, 3 FS in 6min
Hate scaling, hate DNF'ing, but still working towards being 100%
Tuesday, January 24, 2012
Jan 24, 2012
This will be a typical post format going forward:
Personal:
Thinking about future plans for the gyms and myself. Tossing around the idea of starting a small box w/ member. Going to try and setup a lunch w/ Shahin to see what he would do.
Food:
On point all day... mostly. 4 blocks protein, 3 blocks carbs, 7-8 blocks fat per meal for breakfast, lunch 1 and lunch 2. Shake PWO 40g pro, 8oz coconut water, banana. All paleo except PB for fats. Dinner was my Tuesday night cheat meal, Popeyes fried chicken (breast, 2 wings, thigh, and drumstick) w/ mashed potatoes and gravy. Glass of red wine with dinner flared up everything... bad idea. Need to find a way to deal w/ stress.
Was hungry this morning, but blame the 2 wods yesterday. Sticking with single sessions starting tomorrow and will see how my energy is.
Cardio:
Row, 20secs, rest 10 secs
5 Rds
108m, 103m, 101m, 99m, 101m
Oly Lifts:
OFF
Crossfit:
10 rds
EMOTM
Strict Shoulder Press x 2
105x115x125x125x125x125x125x125x130x135 (no fails)
Cash Out:
30 Ring Dips
Personal:
Thinking about future plans for the gyms and myself. Tossing around the idea of starting a small box w/ member. Going to try and setup a lunch w/ Shahin to see what he would do.
Food:
On point all day... mostly. 4 blocks protein, 3 blocks carbs, 7-8 blocks fat per meal for breakfast, lunch 1 and lunch 2. Shake PWO 40g pro, 8oz coconut water, banana. All paleo except PB for fats. Dinner was my Tuesday night cheat meal, Popeyes fried chicken (breast, 2 wings, thigh, and drumstick) w/ mashed potatoes and gravy. Glass of red wine with dinner flared up everything... bad idea. Need to find a way to deal w/ stress.
Was hungry this morning, but blame the 2 wods yesterday. Sticking with single sessions starting tomorrow and will see how my energy is.
Cardio:
Row, 20secs, rest 10 secs
5 Rds
108m, 103m, 101m, 99m, 101m
Oly Lifts:
OFF
Crossfit:
10 rds
EMOTM
Strict Shoulder Press x 2
105x115x125x125x125x125x125x125x130x135 (no fails)
Cash Out:
30 Ring Dips
Catching up...
Tossing the excel sheets and going the blog route for 2012 for the flexibility.
Personal Notes
To catch up to today, the highlights:
- Raged in the new year at Lights All Night
- Been 50% or less on training since Nov 2011 (laziness)
- Drank myself into acute pancreatitis (it hurts)
- Had some amazing weekends with friends, despite conditioning my hair w/ beer
- Have gotten back in martial arts thanks to Alex. Slowly feeling it out for now as I have a lot to catch up on, but brings back good memories.
Now on to training...
Cardio:
Tough Mudder (12 miles plus ~30 obstacles) is this weekend so I've passed on rowing in exchange for more training runs than I care to discuss. My disgust for long distance runs continues (my left knee/IT band strongly agrees)
1/22/12 51:19 10k Run (PR)
Oly Lifts:
Being my first week back into serious training, Oly lifts started yesterday. Plan is a minimum of 3x/wk (MWF), following a 4 week cycle from Performance Menu. This cycle is very basic with a gradual lead up to a max lift at the end of the 4 weeks. Given the lapse in serious training I've had, this should be the best way for me to get my numbers back up.
Day 1
Snatch 130x4, 130x5, 130x5
Snatch Pull 155x4, 145x4, 145x4, 145x4 (didn't like the form on 155, but could handle it)
LowBar Back Squat w/ Pause 165x4, 175x4, 205x4
Crossfit:
5 Rounds
3 min each
300m Run
DU for remainder of time
340ish... diminished returns, 2/day is too much for me right now, need to up my training before committing to these
Personal Notes
To catch up to today, the highlights:
- Raged in the new year at Lights All Night
- Been 50% or less on training since Nov 2011 (laziness)
- Drank myself into acute pancreatitis (it hurts)
- Had some amazing weekends with friends, despite conditioning my hair w/ beer
- Have gotten back in martial arts thanks to Alex. Slowly feeling it out for now as I have a lot to catch up on, but brings back good memories.
Now on to training...
Cardio:
Tough Mudder (12 miles plus ~30 obstacles) is this weekend so I've passed on rowing in exchange for more training runs than I care to discuss. My disgust for long distance runs continues (my left knee/IT band strongly agrees)
1/22/12 51:19 10k Run (PR)
Oly Lifts:
Being my first week back into serious training, Oly lifts started yesterday. Plan is a minimum of 3x/wk (MWF), following a 4 week cycle from Performance Menu. This cycle is very basic with a gradual lead up to a max lift at the end of the 4 weeks. Given the lapse in serious training I've had, this should be the best way for me to get my numbers back up.
Day 1
Snatch 130x4, 130x5, 130x5
Snatch Pull 155x4, 145x4, 145x4, 145x4 (didn't like the form on 155, but could handle it)
LowBar Back Squat w/ Pause 165x4, 175x4, 205x4
Crossfit:
5 Rounds
3 min each
300m Run
DU for remainder of time
340ish... diminished returns, 2/day is too much for me right now, need to up my training before committing to these
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