Crossfit:
12 min AMRAP
12 Box Jumps (24")
6 Thrusters (95)
6 Bar Facing Burpees
6 Rounds + 11 Box Jumps
Headed to Austin tomorrow, no workout at all on 02/08, will try out Crossfit Round Rock on 02/09
Wednesday, February 8, 2012
Tuesday, February 7, 2012
Feb 06, 2012
Personal:
FANTASTIC training day. Was able to take my time, not worry about work (which can be more than difficult when you workout in the same place you work), and get some solid training in. Austin Vitals in 2 days
Food:
Superbowl had me off, but back on the wagon as of today. Dinner was chicken/sweet potatoes/corn from Boston Market. Not paleo, but fairly close.
Cardio:
OFF
Oly Lifts:
Snatch
60% 115x115x115
70% 135x135
80% 150x150
85% 160x160Fx160
Clean & Jerk
60% 140x140x140
70% 165x165
80% 190x190
85% 200x200
Front squat
215x235x260x270x275F
#PR Front Squat 270
Crossfit:
3 Rounds
10 Deadlift (275)
50 DU
6:53
I know heavy deadlift will mess w/ your timing on DU, but apparently I can't do them at all after those deadlifts. First round saw 10-15 at a time, rounds 2/3 saw 3-7 at a time. VERY frustrating.
FANTASTIC training day. Was able to take my time, not worry about work (which can be more than difficult when you workout in the same place you work), and get some solid training in. Austin Vitals in 2 days
Food:
Superbowl had me off, but back on the wagon as of today. Dinner was chicken/sweet potatoes/corn from Boston Market. Not paleo, but fairly close.
Cardio:
OFF
Oly Lifts:
Snatch
60% 115x115x115
70% 135x135
80% 150x150
85% 160x160Fx160
Clean & Jerk
60% 140x140x140
70% 165x165
80% 190x190
85% 200x200
Front squat
215x235x260x270x275F
#PR Front Squat 270
Crossfit:
3 Rounds
10 Deadlift (275)
50 DU
6:53
I know heavy deadlift will mess w/ your timing on DU, but apparently I can't do them at all after those deadlifts. First round saw 10-15 at a time, rounds 2/3 saw 3-7 at a time. VERY frustrating.
Monday, February 6, 2012
Feb 5, 2012
Personal:
Super Bowl. NYG for the win. No training, all recovery after a fairly liquid night out for Laura's bday.
Super Bowl. NYG for the win. No training, all recovery after a fairly liquid night out for Laura's bday.
Feb 4, 2012
Strength:
Weighted Strict Pullups
5x0lbs, 2x20lbx, 2x35llbs, 2x55lbs, 2x70lbs, 5x0
Crossfit
Odds/Evens
Push Press (95) 3
Rows (95) 4
EMOTM
20 rows, 14 PP
Weighted Strict Pullups
5x0lbs, 2x20lbx, 2x35llbs, 2x55lbs, 2x70lbs, 5x0
Crossfit
Odds/Evens
Push Press (95) 3
Rows (95) 4
EMOTM
20 rows, 14 PP
Feb 3, 2012
Oly Lift
Clean & Jerk
Matched #PR @ 235
Was wobbly on the stand up, but overall happy with form and the weight as I haven't lifted anything heavy overhead in some time.
Crossfit:
Amanda
9-7-5
Squat Snatch
Muscle Ups
#PR 14:30
Clean & Jerk
Matched #PR @ 235
Was wobbly on the stand up, but overall happy with form and the weight as I haven't lifted anything heavy overhead in some time.
Crossfit:
Amanda
9-7-5
Squat Snatch
Muscle Ups
#PR 14:30
Friday, February 3, 2012
Feb 2, 2012
Personal:
Holy shit... January may of been a decent month. Hopefully plenty more of those in the future.
Food:
Solid day for zone/paleo. Ice cream sandwich and two glasses of scotch with dinner. Dropped 3 pounds by cleaning up food choices. Need to stop drinking.
Cardio:
Off
Oly:
Off
Crossfit
1 round
1000m row
50 thrusters @ 45lbs
30 pull ups
11 mins
Still nursing the foot, left hip is bugging me now. Jumping back on Core XT
Holy shit... January may of been a decent month. Hopefully plenty more of those in the future.
Food:
Solid day for zone/paleo. Ice cream sandwich and two glasses of scotch with dinner. Dropped 3 pounds by cleaning up food choices. Need to stop drinking.
Cardio:
Off
Oly:
Off
Crossfit
1 round
1000m row
50 thrusters @ 45lbs
30 pull ups
11 mins
Still nursing the foot, left hip is bugging me now. Jumping back on Core XT
Thursday, February 2, 2012
Feb 1, 2012
Personal:
VPP had a great atmosphere, can't wait to start the group classes again. Left foot is killing me, possible stress fracture. The open is in 3 weeks, so still need to train around it.
Cardio:
Off
Oly Lifts:
Hang Snatch (below the knee) 140x2/140x2/140x2F/125x2/130x2
Hang Clean (below the knee) 165x2/185x2/185x2/195x2/205x2
Snatch Balance 135x3F/135x3/145x3/155x3
I tend to have my chest down on snatch balance since the bar is on my back, have to remember proper positioning.
Crossfit:
Elizabeth
21-15-9
Cleans (135)
Ring Dips
6:50
Shoe was too tight and hurt my foot. Next time will be closer to the 6min mark. Going to start adding ring dips into my cash-outs.
VPP had a great atmosphere, can't wait to start the group classes again. Left foot is killing me, possible stress fracture. The open is in 3 weeks, so still need to train around it.
Cardio:
Off
Oly Lifts:
Hang Snatch (below the knee) 140x2/140x2/140x2F/125x2/130x2
Hang Clean (below the knee) 165x2/185x2/185x2/195x2/205x2
Snatch Balance 135x3F/135x3/145x3/155x3
I tend to have my chest down on snatch balance since the bar is on my back, have to remember proper positioning.
Crossfit:
Elizabeth
21-15-9
Cleans (135)
Ring Dips
6:50
Shoe was too tight and hurt my foot. Next time will be closer to the 6min mark. Going to start adding ring dips into my cash-outs.
Wednesday, February 1, 2012
Personal:
Rainy and slow all day.
Food:
Breakfast/Lunch/Dinner were all 4P/2-3C, little or no fat
Lunch 2 was chicken salad sandwich/bag of chips
Cardio:
Row 1500m
250m slow/250m fast
just under 6 mins
Oly lifts:
Off
Crossfit:
Row 150m
25 Squats
Row 250m
25 Pull ups
Row 350m
25 Situps
Row 450m
25 Burpees
Row 550m
13:57
Had to break up the pullups into 3 sets. Other than that, fairly happy with how it went. Will do a real training day tomorrow.
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