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