Dec 30th 2011

A. Thruster- build to a heavy double out of the rack; rest as needed
190 

 

+

5 sets @ 95%; rest 6 min

5 Thrusters heavy

10 Burpees

150m Row

All sets were at 155

Times- 1:15 / 1:10 / 1:10 / 1:14 / 1:15

Avg Row pace- 1:35 / 1:34 / 1:36 / 1:35 / 1:36

Dec 28th 2011

A.M.

A. Snatch Balance- build to heavy single, fast drop & perfect form

155, wasn't feeling this. Think bicep pain getting to me today

B. Snatch Pull @ 110%- 4 x 4; rest 2 min

@190...felt pretty good!

 

C. Snatch Dead Lift @ 125%- 3 x 3; rest 2 min
@215...felt good

D. Snatch- heavy single, not 1RM
These did NOT feel good, pull felt great and everything about land and catch felt bad but that is ok... just another day. Got 145 and missed 155 so I stoped.

Here is the 145 slow motion

P.M.

3 rounds

20 KB Swings, 70#

20 Burpees

OUCH

Time- 5:18

First and second set KBS UB and third was 14 and 6...yep, should have gone all UB. Burpees got slow but never stopped during them.

Dec 27th 2011

A.M.

5 sets

AMRAP Muscle Ups

Rest 30 sec

Prowler Sprint Heavy 50m

Rest 30 sec

4 min Air Dyne @ Z1 

MU numbers were better than I thought- 9,9,9,9,8

Sled sprints sucked and included a wipe out due to the rain...haha

P.M.

4 sets; rest 8 min

10 TnG Power Clean and Jerk, 115#

Row 400m @ best 1000m pace

All UB, felt good and played with different techniques for coming down from each jerk. Row paces were all at 1:45 and sets were like this.

Sets- 1- 2:08 / 2- 2:05 / 3- 2:02 / 4- 2:09

Dec 26th 2011

A. Back Squat @ 30X0- build to a heavy double; rest as needed
265...felt pretty good

B. Back Squat @ 30X0 @ 70%- 3 x max reps; rest 3 min
@220 reps were 10,10,9...very happy..more reps with more weight than last week!

C. Split Jerk- 10 x 2 EMOM; 70%
@170 felt fast, did some pre mobility....still some bicep pain.

D. 50 GHD Sit Ups for time
1:59, first 30 UB and hit a wall

Dec 24th 2011

3 sets; rest 3:30

8 heavy Dead Lifts

20 sec Sprint Air Dyne
All @ 275, felt good but need to continue to work on it. Needs to be more weight!

+

3 sets; rest 3:30

8 Hang Power Clean heavy

20 sec Sled Push Heavy and fast
@ 155, 165, 165

+

3 sets; rest 3:30

8 Hang Power Snatch

20 sec Sled Drag heavy and fast
All @ 95, feeling some pain in left arm so stayed a little light 

Dec 23rd 2011

A. Split Jerk- build to heavy single w/ NO failed reps @ perfect form
got 230 and missed 240.... 

 Traded up rest of work and did a WOD with the CLASS!!!! 
12 days of Christmas... you do the rep for 1, than 1 and 2, than 1,2 and 3, than 1,2,3 and 4.....up to 12
OUCH OUCH OUCH

WOD (all @ 95lbs)


1 DL
2 HPC
3 FS
4 PRESS
5 BS
6 PP
7 Thrusters
8 Squat Clean
9 Push Jerk
10 HPS
11 OHS
12 SDHP


TIME= 31:25

Dec 21st 2011

A.M.

A. Snatch Balance- heavy double; rest as needed
145..missed 165..was NOT feeling it..sick in the am.

B. Snatch Pull @ 105% of Snatch @ 22X0; 4 x 5; rest 3 min
@175..felt ok speed...

C. Front Squat @ 80%- 3 x 3; rest 2 min
Felt pretty good, legs a little tired

D. Snatch- heavy Single; rest as needed
No video and I am MAD I didnt, hit a 10 pound PR and got 170...175 and 180 I almost caught and I WILL BE GETTING IT SOOOOOON

P.M.

5 sets @ 90% effort; rest 3 min

2 Legless Rope Climbs

20 Wall Ball

Row 300m

Sets 1- 2:11 / 2- 2:08 / 3- 2:12 / 4- 2:17 / 5- 2:16
All wall ball UB with 25

Dec 20th 2011

A.M.

5 sets; rest 3 min

Prowler Sprint moderate load 20m

Release prowler and Sprint 50m
Did with 225 on sled, felt good...

+

5 sets; rest 2:30

Row Sprint 150m
Sets- 1- 26.8 / 2- 26.7 / 3- 26.4 / 4- 26.4 / 5- 26.8
Avg. Pace during set- 1- 1:29.3 / 2- 1:29.0 / 3- 1:28.0 / 4- 1:28.0 / 5- 1:29.3

P.M.

10 min AMRAP

Cal on Air Dyne
Not sure if my Calories are correct!!! 120 Cal.

Dec 19th 2011

A. Back Squat @ 30X0- build to a heavy 3 quickly
255..tempo was tough and think a few more pounds could have gone up but feel pretty good.

B. Back Squat @ 30X0 @ 65% of 1RM- 3 x max reps; rest 3 min

9,8,9 reps..hope these are ok numbers felt good but tough with the 3 down.

C. Split Jerk @ 65%- 10 x 2; EMOM; focus on fast feet and perfect reps
Felt better, been doing some stretching in shoulders, lower drop I believe also..SET 3 below

D. Ring HSPU; 3 x max reps; rest 2 min
9,8,7....look ugly!!

Great day of training, feel strength coming back from being back to good nutrition. I like the build to a heavy 3 followed by some volume. Look forward to seeing what it feels like with different movements. Also, worked in some hang power snatch with Bar and 65lbs...wanna do some technique work with that every so often.

Sat OPT session

Sorry to have been slacking on the workouts and the blog. I will be back to the real deal today completing the 3 part session from OPT last Saturday.

Part one- max snatch in kg plus max rep C2B pull ups one attempt

P. Snatch 158(pr)- 72 kg

Max rep C2B - 43..(though was 45 until watch vid...

145(above)

Total Score= 115

Part two- 15,10,5 of:

Squat clean at 135 and ring dips

CRAP, to much rest, legs felt SOOO bad...but oh well...

Time: 3:03

Part three- on a 25 min clock complete:

5k row plus max rep burpee with time left 

Row was 20:15?? maybe a PR?? ....and got 86 Burpee

Dec 15th 2011

Switching up stuff a little bit this week, sorry Michael!


AM
A. Build to heavy Snatch Balance
195

B. (3 pos snatch pull/snatch pull work)
@155 and @175

PM

Dec 14th 2011

Needed to get it in my mind that I could go hard so I switched it up and did this chipper with the class and felt great...slow thrusters, UB pullups and rest felt great....

FOR TIME:
50 Thrusters @ 95
40 Pull ups
30 KBS @ 70
20 Wall ball @ 25
10 Burpee

Time: 8:12

Dec 13th 2011

A.M.

4 min @ 85%

10 Step Ups

10 Sit Ups

10 Double Unders

5Rds+11reps

rest 3 min

4 min @ 85%

AirDyne

Rest 3 min

4 min @ 85%

10 KB Swings

10 Toes To Bar

4Rds+10reps

rest 3 min

4 min @ 85%

AirDyne

Rest 3 min

4 min @ 85%

5 pull ups

10 push ups

15 squats

6Rds

P.M.

Row 5 min @ Z1

Row 30 sec @ 90%/30 sec @ 50% x 15

Row 5 min @ Z1

Dec 12th 2011

A. 1 ¼ squat @ 41X1; 5 x 5; rest 4 min (4sec down, up half way and back down @ no tempo/ explode up)

All @ 185..never done this tempo but I think should be heavier, feeling weak first day back

B. Front Squat @ 30X0 (strict tempo even the 0 at the top)- 3 x 10 heavy; rest 2:30

135,145,145...same as above..hard tempo but should be better

C. Lunges- 200 walking

No break, 6:48 was the time just for kicks

D. 400m sled drag w/ 115#

This hurt...

Meals first day off cleanse

So here is how day one off the cleanse went. Started off the day with the breakfast pizza ( eggs, sausage, bacon, Mushrooms and bell peppers ) and waited about two hours to see what I felt like and all was well! Here are the other meals. Second meal was same thing plus some avocado, third was salmon and greens covered in olive oil , fourth meal was shrimp and carrots and the last meal was ribs, squash and a sweet potato casserole.... That casserole was the real deal. Thanks McG! Look forward to the second day and ready to train Monday.

The food eating begins

So today I eat... Haha. Woke up feeling great and not only due to being able to finally eat but just feel good. Had a breakfast pizza this morning and it was amazing. I will post pics later and recipe is on the CrossFit innovate nutrition page! Below are some before and after pics just because. Also, this mornings weight was 155.5 for a total of 11 pounds lost in 5 days... Now we will see how I pit it back on and how fast. Matt B will be getting food picture texts from now in, it is game time and I hope the headaches will prove to be gone on Monday when I start back training.

Last day of the cleanse

Well I have learned a lot this week because I have had the extra time since I have not had to cook anything.... Until last night as I started to prep for this coming week. Put a roast in the oven and that was tough not to scarf down. I have spent more times on blogging, spending time with Ashley and Greyson and such. Tonight I will be cooking for tomorrow and on the list is a breakfast pizza with sausage crust and also a honey glazed sweet potato casserole. Yummy yummy stuff and I will for sure cook a BUNCH of meat and I think Matt D and I getting some ribs Sat if anyone wants to join us for dinner.

Weight: 159 pm Thursday

Weight: 157.5 am Friday

Pictures will be taken tomorrow so we can see the difference it has made... Not huge but can tell for sure!

On Cleanse + Shop for food.....hmmmmm

So, went to the store and got all the food that I will be cooking tomorrow to be ready to eat starting Saturday morning. I wasn't sure if I was going to be able to leave with healthy food but I did it!! Here is a few things I picked up on my list...

For Carbs..
Yellow squash, bell peppers, brussel sprouts, mushrooms, broccoli, sweet potatoes....


For Fats....
Almond butter, cashews, olive oil, avocados...

For Protein...YAY!
Meat for roast, Sausage and eggs for breakfast pizza, Salmon, chicken, duck and some shrimp....

OH SATURDAY PLEASE COME FAST!!!

Neera Cleanse Day FOUR....

Ok, so it is the morning of day four...three are OVER and last night was a tough one. We had small group and a tacky Christmas Party...with lots of yummy yummy food. Starting to get cravings but the gut feels pretty good so thinking it is just mental now to finish off these 2 days. So today I am putting together a food list and hitting up the store tonight....yep...crazy!! Tomorrow after work going to be cooking for a few hours and Saturday I will run to the kitchen like a kid on Christmas!!!! Also, getting a massage today mid day to help with the neck and shoulder tighness.

Mood: Pretty good, later in the day gets worse

Weight: 160.4 pm Tuesday

Weight: 158.4 am Wednesday

Total weight loss as of today is 7.5lbs

Neera Cleanse Day TREE

Ok so I am in day 3 and getting a little ready for food... Ok starving but it really isn't as bad as I would have thought. Talked to Matt B today and things looking good with how I feel and what my weight is doing. Getting food instructions from him for the weekend once we see my total weight loss and how my stomach is acting. The lemon mixture still isn't great but it does see to help me stay away from cravings... Sometimes.

Weight: 162 pm Tuesday

Weight: 160 am Wednesday

Looking at some sweet new food recipes I will be cooking for next week and I will share them with everyone soon.

Neera Cleanse Day TWO

Ok, so through the first night and into day 2 of the cleanse. Had a nasty headache last night until a few hours after I started the liver cleanse. At 6pm took first dose of the mag07 for the liver cleanse and a few hours later it was time to stay close to the restroom.

Flushing out tons of toxins overnight and feeling pretty good this morning. About to make the drink mix for day 2 .

Mood: ok so far today. Feeling good!
Weight: Monday pm 165
Weight: Tuesday am 161.5

Keep you posted!

Before the cleanse pictures

Here it is.... Pictures of myself. I wanted to show a before and after.

Neera Cleanse Day ONE

Well I am a little over half way done my first day...I will weigh in tonight and post to tomorrows blog. I almost turned into the gas station for my coffee this morning, that was tough to pass up. I have a slight headache but overall I feel ok. The drink isn't to good and I think I did a little to much cayenne pepper and will change that tomorrow. I have drank a little under 2 quarts today and it is only 3pm...but remember I was up at 430am!! I am doing the liver cleanse tonight into tomorrow and I have heard it is NOT fun so I will try to post some info on it as I complete it! It is some pills, olive oil and a lot of using the bathroom to get some JUNK out of my body.



Neera Cleanse to start tomorrow

Ok, here it goes. After a few days of some very very bad headaches we have come to a crossroads of some sort so here is what we will do. I will be doing the Neera Cleanse for 5 days along with a liver cleanse and I will update here with all sorts of information. The cleanse is pretty much this. No food, and I will drink the Neera drink mix that is lemon juice, cayenne pepper and syrup.....yep that is it for 5 days and I am not that pumped about it. I will try to track moods and weight along the way and any tips incase anyone is wanting to try this. I have heard wonders about it for long term but it seems to not be to fun while doing it...and I love me some food. Some pictures to come but here is weigh in number one.

Mood: great because I am still eating, just made mix for tomorrow

PM weight: 166.6

Nov 28th 2011

Gonna be off of the regular training for this week and just hit some short WOD's with the class this week. Here is todays WOD. It was scored with total weight lifted. If you missed a rep you had to go back to the DU's before trying again and it didn't count towards total.

"AMRAP" in 7 minutes for total weight

35 DU's

1 Power Snatch

Total= 1215 (did 9 rounds all at 135)

Nov 26th 2011

P1.

12-9-6

175 Squat Clean

Muscle Ups
TIME- 8:53....should have been a little under 8:30. Tried to go less sets on last 6 MU's and failed 2 reps. last 4 took 50 seconds..oh well...felt good.

Rest 2 hours

P2.

3 min time clock

Row 500m

Amrap burpees in remaining time

Got off rower at 1:48 and got 32 burpees, went to slow on first 10..should have had no pace and maybe got an extra 2....felt good just was being a wimp.

-Rest 1 hour-

P3.

3 rounds

20 KB Swings, 70#

50 Double Unders

4:48..broke last set of KBS in 13/7 and DU's felt bad...shoulders ouch

Nov 25th 2011

A. Power Snatch x 1/ OH Squat x 3; rest 3 min x 3
145, 150, 150...felt heavy

B. Front Squat- build to heavy double quickly (3-4 sets)
275x2...huge PR

C. Squat Snatch- Heavy single
150...felt crappy, need to get back to sntch work and more mobility

D. Ring HSPU- 3 x amrap (-3); rest 2 min
8,7,6..felt better than they have before :)

Nov 23rd 2011

A.M.

5 sets; rest 5 min

Prowler Sprint 15m w/ moderate to heavy load; release handles and sprint another 15 meters

+

5 x 25m sprint; rest 3 min
Good stuff, sled weight was 180,225,250,250,250..on sled with low push

P.M.

Row 500m @ 100%; rest 15 min x 3

- 1:32.8 (pr)
-1:36.0
-1:38.4

Felt pretty good compared to the way I have felt in the past on a 500m row. My old pr I am pretty sure it was one row and out for about an hour....

Nov 22nd 2011

A.M.

5 min @ 80%

10 Step Ups

10 Sit Ups

10 Push Ups
-6 rds+ 10 Step ups-

3 min rest

5 min @ 80%

10 Lunges

10 Toes To Bar

10 Ring Rows
-5rds-

3 min rest

5 min @ 80%

10 KB Swings, 53#

10 GHD Sit Ups

20 Double Unders
-4rds-

3 min rest

5 min @ 80%

10 Hard Strokes on Rower (damper 10)

HS Walk 20m

10 Box Jumps, 20” 
-3rds- 
Felt good, didn't get to tired out the rounds dropped due to the movements being more time consuming....

P.M.

A. Split Jerk w/ 3 sec Pause in Split- 4 x 5; rest 3 min (go heavy, light enough for NO missed reps)
155,165,175,175...felt better worked on dropping fast

B1. Push Press @ 31X1; 5 x 5; rest 20 sec
155,155,155,155,155

B2. Pull Ups @ 52X2; 5 x max reps; rest 3 min
This HURT bad...10,9,6,6,6

C1. Bench Press @ 80% effort- 3 x 5; rest 1 min
felt easy...185,185,185

C2. CTB Pull Ups- 3 x amrap; rest 2 min
22,24,22....set # 1 I thought my hands were ripping and came off bar... 
 

Nov 21st 2001

A. Back Squat @ 70% + bands- 12 x 2; EMOM
225+bands...felt a bit heavy

B. Dead Lift @ 70% + bands- 6 x 2; EMOM
275+bands...felt ok

C. Squat Clean- 3 x 10 TnG heavy; rest 3 min
WOW this hurt... 150, 160, 150

D. Back Squat- 3 x 10; rest 3 min (first set @ 70% and try to increase)
225, 230, 235...I am pretty sure my legs hate Michael!

E. Moderate load Sled Walk- 400m not for time
90 on sled...

Nov 19th 2011

3 rounds

10 Wall Climbs

5 Rope Climbs

10 Ground to Shoulder w/ 125# stone

25 Cal on Airdyne

Time: 19:21

Nov 18th 2011

A. Front Squat @ 41X0; 3 x 5; rest 3 min
205,215,225

B. Thruster- 3 x 10 heavy; rest 2:30
135,145,155

C. Wall Ball- 3 x 30 unbroken w/ 25# ball; rest as little as possible but you must break @ 30
took me 5:30...bout 90 sec rest between sets and was nasty but I think I could have took less rest

Nov 16th 2011

A.M.

3 sets; rest 3 min

3 Hang Power Snatch TnG

Sprint 30 meters
All @ 130...felt pretty good..

+

3 sets; rest 3 min

3 Hang Power Clean TnG

Box Hurdles x 6
Weight felt great went 205,210,215

P.M.

Row 30 sec @ 90%; 30 sec @ 50% x 10

Rest 5 min

Repeat (pick a pace you can maintain @ 90% for all 20 rounds, focus here is pacing and breathing)

All sets were between 1:39 and 1:41

Nov 15th 2011

A.M.

Airdyne 10 min @ Z1

10 min @ 70%

HS walk 25m

10 toes to bar

10 box jumps @ 20"

Airdyne 10 min @ Z1

This felt good even though I have a little head cold driving me nuts... 5Rds plus HS walk

P.M.

A. Push Press @ 31X2; 3 x 5; rest 2 min
160,165,170

B1. Split Jerk w/ 3 sec pause in the split position- 4 x 1.1.1.1; rest 2 min

175,185,185,185...really working the lockout and pause...felt good, last set got heavy on the shoulders

B2. Weighted Pull up @ 22X0- 4 x 5; rest 2 min

All done with 53lbs

C. Muscle Ups- 3 x max reps (-2); rest 3 min

8-7-7.... felt good just got tight quick after all the shoulder stuff...great to me though good session

Nov 14th 2011

A. Back Squat @ 65% + bands- 12 x 2 EMOM
@205...felt good and fast

B. Dead Lift @ 65% + bands- 6 x 2 EMOM
@255..felt pretty good, not to fast though

C. Power Snatch TnG light- 3 x 10; rest 1 min
went 85, seem to be thinking a bunch with the new grip now

D. GH Raise w/ light band- 3 x 10-15; rest 2 min
Good! All sets of 15

E. 50 rhythm back squats w/ 45# bar @ 1010; first 1 come up on toes at the top of the squat, next 10 stay flat footed, next 10 up on toes, etc...
I am not sure if I did this the correct way but man it was rough on the quads during the ones where I had to roll on the toes...thinking that was the point!!

Nov 12th 2011

A. Behind the Neck Jerk- build to 1RM; rest as needed

(post video, thoughts and feelings about this move vs front rack split jerk)
They felt better than a regular jerk, my hands were about an inch further apart on each side. The drive felt about the same but position in catch much better. The 255 SHOULD have been caught....

200 above and 245 below

Below is miss @ 255

B. Car Push- 45 seconds grueling effort; rest 5 min x 5
This sucked, so I got some help.....haha

C. 100 walking lunges not for time
Felt ok...

Nov 11th 2011

A.M.

A. Front Squat- Build to a heavy 3; if feeling good go for 3RM; if not, don’t stress it
Got 265x3(pr) and went for a 1RM and hit it @ 285

265x3 (above) 285x1 (below)

B. Stone Work- 10 min build to heaviest ground to shoulder to both shoulders
@143

C. Power Clean- heavy double; rest as needed

only got 205 and felt crappy, having a stressful week...think it is making these last few days tough.

D. Wall Walks @ 80% for 5 min
26 reps

P.M.

A. Power Snatch- heavy single w/ Perfect Technique; rest as needed; NO Misses this is more tech work than strength work
went up to 145...a few videos to try to fix some problems. STRESSED OUT DAY...

+

3 sets; rest 4 min

5 Hang Power Snatch; moderate and FAST

Sprint 50m
110,115,115

Nov 9th 2011

A.M.

Run 400m

Rest 4 min

Run 600m

Rest 5 min

Run 800m

Rest 6 min

Run 400m

Did the AM session fasted for MattB...woke up 5am and hit this at 7am. Did some heart Rate stuff as well for me to see so I am posting that as well...felt "OK"...haha..HURT

Starting HR-Time-Ending HR
100BPM-1:11-178BPM
120BPM-2:10-180BPM
120BPM-3:08-188BPM
125-1:15-185BPM

P.M.

A. Split Jerk- tech work 10 min (never above 95#) mix tall jerks, push jerks, jerk balance, and stretching

B. Split Jerk x 1/Behind neck Split Jerk x 2; 4 sets; rest 3 min heavy as possible
CRAP CRAP CARP TODAY
Thinking to much now that I am mad at this movement so lots of failed reps.

C. 50 HSPU for time
2:13

Nov 8th 2011

20 min amrap

Row 250m

5 Muscle Ups

10 Rds + 250m Row
Felt great during this and stuck with the plan of 3+2 on all the sets of the Muscle-ups

Nov 7th 2011

A. Back Squat @ 60% + Bands; 12 x 2; EMOM (film at least first and last)
@195...felt fast...top is 120lbs heavier...I did weight on scale today

Set 1 above and set 12 below

B. Dead Lift @ 60% + Bands; 6 x 2; EMOM (film at least first and last)
@245...felt good....

Set 1 above and set 6 below

 

C. Bulgarian Split Squat @ 3121; 3 x 6/leg; rest 1 min b/w legs and sets
@70..OUCH

D. GH Raise @ 2121; 3 x 15; rest 1 min
These felt ok..

OPT Big Dawg Bash v2.0

Headed to TN for the ThrowDown with some awesome atletes and here are the WOD's. The don't really favor  a little guy like me.....

WOD 1

1RM Clean And Jerk

 Had 7 minutes, 205 & 225 EASY, cleaned 235 twice and never could jerk it. Not to mad but need to go to work on this..big time, maybe light technique work.

WOD 2

Standing Triple Jump

Got 274...cool with it...haha

WOD 3

500m Row repeats (90 sec between the 2)

Ok, I am a bad sprinter now..haha. Got 1:40 and 1:42..this is a pace I can keep for 1,000 or more but the legs were hurting for some reason..

WOD 4

7 min clock. 150 DU "buy-in" and with time left do AMRAP of:

7 Wall Ball and 5 Burpee

Ok, a good one!! Very happy with this one. Took 2nd place on this. DU's were fast and completed 8 Rounds 7 Wallball and 1 burpee...254 reps!

Nov 4th 2011

A. Squat Clean- 3 x 5 afap w/ 115#

B. Split Jerk- 3 x 5 perfect technique! w/ 115#

+

3 sets; rest 2 min

5 wall ball

7 burpees afap

+

Row Sprints

20 sec @ 100%; rest 2 min x 3

Everything felt good and fast. Still some soreness from the week but I hope that will work its way out before tomorrows event! Headed to Nashville in a little to throwdown!!!