Probably not going to work out today.
1. eggs, potatos, coffee (sugar + half/half)
2. 3 eggs, bacon, strawberries, blueberries, coffee (sugar/half&half), spinach w/ butter
Saturday 120526
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Friday 120525
I did workout a few days since the last post. I haven’t been keeping track of my numbers because the workouts really have been exceptional efforts, purposely. But since I’m marking June 1 as the new CF season, I’m going to be as diligent as possible in tracking my training, eating and rest. Here goes:
Friday 120525 10am
Conditioning
“The Big Chief”
Max rounds in 3 minutes of:
3 Power cleans 205#
6 Push-ups
9 Squats
1 Minute rest
Repeat the cycle 5x
Result:
Per round 4, 4, 4, 4, 3
Thursday 120524 7pm
Strength
Work up to 1RM on squat.
Conditioning
15 x 30 sec work : 30 sec rest of double unders
Result:
Strength: worked up to 375#
Conditioning: 540
Food (today):
1. 2 eggs + 5 egg whites, bacon, salsa, coffee
2. post-wod: coffee, whey
3. hamburger, sweet potato, mixed veggies
4. sausage, peppers, onions, nectarine, pistachios, Sierra Mist
5. At Caroline’s: burger, lettuce, tomato, onion, slaw, french fries, Sprite
Sunday 120521
Rest day Sunday, 120520
Strength
Max effort bench press
Conditioning
3 rounds
10 db push press @ 45#
20 alternating lunges (10 each leg) @ 45#
30 situps w/ abmat
Olympic – Outlaw 120521
1) 5X2 Snatch @ 115# – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
2a) 3X3 Snatch Pulls – @ 115#, rest 60 sec.
2b) 3X3 Heaving Snatch Balances – @ 115#, rest 60 sec.
ResultsStrength: Last set @ 295#. Next bench max effort will be 315#.
Conditioning: 7:22. Stopped on lunges a lot. Before lactic buildup.
Olympic:
Food
1. Coffee w heavy cream, bagel w/ butter, scrambled eggs
2. whey + coffee, grapes, bagel w/ butter
3. 1&1/2 hamburger patty, broccoli, brussel sprouts
Posted in Wod Log
Tagged bench, bench press, dumbbell, lunge, push press, sit-up, snatch, snatch balance, snatch pull
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Saturday 120519
Conditioning
10 rounds
40 yard sprints with 20 yard fly-in
20 double unders
rest as needed
Rest 10 minutes.
Strength
1) EMOM for 12 minutes, 2 tire flips @ 750#
Rest 3 hours.
Olympic
1) 7X1 3 Position Snatch (low to high), light, weight, rest 60 seconds
Result
Food
1. coffee w/ heavy cream, bagel w/ butter, bacon, western omelette w/ potatos
2. apple jacks w/ milk
3. 2 hotdogs w/ bun, 2 hamburgers w/o bun, juice
Friday 120518
85# dumbbell and 30″ box ready for action.
Strength
1a) 3 x 10 weighted back extensions, rest 30 sec
1b) 3 x 10 weighted sit ups, rest 30 sec,
2) 10 minutes to work up to a heavy one arm db snatch.
Move immediately to.
Conditioning
1) EMOM for 5 minutes, 6 db snatches (3 each side) @ 85#
2) EMOM for 5 minutes, 6 box jumps, ’11 Games Standard @ 30″
3) EMOM for 5 minutes, 12 strict pullups
4) EMOM for 5 minutes, 24 double unders
Rest AT LEAST 60 minutes.
Olympic
1) 20 x 1 power clean HIGH hang, every 1/2 minute for 10 minutes, light weight
Results
strength: worked up to 100#. Back ext and situps unweighted.
Conditioning: Failed last few sets on pullups. Only 10 reps per round. Didn’t keep strict form.
Food
1. 3 egg omelette w/ veggie mix, mixed fruit, 2 sausage links, coffee with heavy cream
2. diced chicken, pistachios, broccoli cauliflower, water
3. whey, powerade, banana
4. chicken thigh, broccoli and cauliflower, water
Posted in Wod Log
Tagged back extension, box jump, clean, db snatch, double under, dumbbell, high hang, pull-up, sit-up, snatch
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Ideas for Sunday 120520
Bob Kalsu. Buffalo Bill. Vietnam vet.
Strength
1) Take 10 minutes to work up to a heavy single front squat. No more than 5 total attempts. This is NOT a 1RM.
Rest 5 minutes
Olympic & Skill Circuit
1) 4 x 1 where 1 rep = 1 power clean (hang on to bar) + 1 front squat (drop bar to hang) + 1 hang squat clean (drop bar to floor) + 1 FULL squat clean (drop bar to floor) @ 70% of 1RM clean, rest 60 seconds.
2) 3 x 1 round where 1 round = 5 strict toes to bar + 5 full squat to box jump, full extension, step down @ 30/24″ + 5 kipping hspu, rest 60 sec
Note: You will begin and end with the clean drill. Also, Part 2 should be performed SLOWLY, as a walk through. This is NOT for time. Execute each movement with deliberate form.
Rest AT LEAST 5 minutes.
Conditioning
“Kalsu Interuppted”
4 x 3 minute work/1 minute rest of:
Complete 5 burpees to 6″ target at the top of each minute. Then for the remainder of the minute perform max rep thrusters at 135/90#. Continue for 3 minutes. Rest 1 minute. Repeat for 4 total rounds of work. Do NOT exceed 80 total thrusters.
Complete as fast as possible. Do not pace. If 80 thursters are reached before the alloted time, stop. If scaling, choose a weight between 50-60% of 1RM thruster but not greater than 135/90#. Make every attempt to rest less than 10 seconds between reps. Avoid dropping the bar. Make every attempt to rest in the rack.
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Thursday 120517
Venti iced green tea, no syrup. #yeahme!
Weightlifting
1) 7X1 3 Position Snatch (low to high), light/moderate – rest 60 sec.
Strength
2a) 3 X 15 Overhead Press @ 115# – rest 60 sec.
2b) 3 X 8 Good Mornings – heavy, rest 60 sec.
Conditioning
3) 3 x 500m, rest 1:00, hold splits within 3 – 5 seconds
Food
1. buttered sesame bagel, 4 eggs, tomato/onion/pepper, coffee w/ heavy cream
2. western 3 egg omelette, potatos, green iced tea
3. apple jacks w/ milk
4. mixed fruit and nuts, green iced tea
5. whey, beta-alanine, banana (post-row)
6. chicken breast/thigh, mixed vegatbles, potatos w/ neckbone
Result
Row: 2:04, 1:53, 1:54
New CrossFit Season
In two weeks the end of the CrossFit season will be here. At least for most. The very few will be moving on to the Home Depot Center. But for the rest of us who have aspirations of being there, either as an individual, a team or as a master, we better get crackin’ on training.
I for one am still optimistic HQ will add an additional masters category of 40-44 years old. So I intend on training as if this will be the case. I’m excited because my gym may be moving to a competitve CrossFit programming model. I think we all see the writing on the wall. Training for competition and training for fitness are different. Can’t wait to see how the year unfolds.
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New Goal for the 2013 CrossFit Season
Because I believe I can do it, I want,
600 lb deadlift
475 lb squat
260 lb snatch
340 lb clean and jerk
I have about 12 months to accomplish this.
My 5 Moves
This is from the Whole 9 site:
If you could only perform five exercise movements for the rest of your life, which five would you do? This was the question we recently posed to twelve of the most widely respected fitness experts and strength and conditioning coaches – assuming their clients’ goals were general health, fitness and longevity (and not a specialized sport). The answers we got back were intelligent, well reasoned, and sometimes surprising. (And yes, some responses pushed the limits of just choosing five movements – but we let those slide.)
This was my answer:
1. Stretching
2. Moving objects
3. Jumping
4. Running (especially sprinting)
5. Twisting, falling and rolling
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