Training Goals

Lifts

Power

• DeadLift:400
  
• Squat: 300
  
• Press: 150
• Bench: 215
  

Oly

• Clean and Jerk: 250
• Snatch: 180
• one arm barbell snatch 100
  

Physical Feats

• Pullups - 30 dead hang, 50 kipping
• Pushups- 100 in <>
• Tabata 20 pushups
• Mile Run- sub 5:30
• Perform a free handstand pushup
• Handstand for 2 minutes
• Backflip
  

Note that these are all performance based and NOT goals like: "I just want to fit into my new pants". "I want to look EXTREME with EXTREME biceps and an EXTREME chest". They're reasonable achievable goals.

A little History

I've been working out for a few years. It all started when I was 12 (~2000 A.D.), I had recently joined TKD and wanted to get strong too. I had these 2.5 lb dumbells and tried curls and holding my arms straight out. My dad comes home from work one day and see's me holding these dumbells I remember the words "that's not going to do anything" uttered. Within an hour he's driving me to our local 24 hour fitness, and we walk out with a 3 year memberships. I go weekly...then monthly...then once in a blue moon, when my friend would go... then not at all. My dad never went.

Freshman year of high school I start cross country and track... needless to say I used to like running. I actually got a C in x-country. I didn't know I was THAT bad at running (it was actually an attendance issue, sorry to ruin the joke.)

Fast forward to junior year of high school (~2005). I'm at the Kaleidoscope (name for our local mall-esque shopping center) and am talking to a friend (she was a girl... and yeah I was trying to get into her pants.)We both wanted to start working out. That week I signed up for another 3 year membership.
This time I'm more consistent, probably because I'm the one who paid for it. I even got a personal trainer for 20 sessions. I started out at 135 lbs and I think I got up to 145-150.

Shortly after high school my friend and I clean out his garage and setup a weight room. Every time I would spend the night at his house I would workout there. Here's where the magic happens. One particular night I was motivated to find the WORLDS HARDEST WORKOUT. I typed something to that effect in the computer and I found Crossfit(~summer evening of 2007). These WODs where brutal. I thought I was fit before. I read on their website about nutrition. The Zone and the Paleo diet came up. I didn't follow them, but a seed was planted then.

Sadly, I joined the Navy (oh yeah, I put my 24 hour fitness membership on freeze...I still have a year left.) during bootcamp at night I would go into the bathroom and do pull-ups, pushups, situps, squats, and lunges in all sorts of variations.

I went to A school, and during the first year I only worked out on the weekends, and would do forest runs (much more fun than your average track) And I did some crossfit Workouts, but I wouldn't call myself a crossfitter just yet. It wasn't until prototype (a wonderous year in New York as part of my nuclear training.) that I started crossfitting consistently. No longer was I eating food cooked for me by the Navy, so I sought to cook for myself and I started thinking about health. the first half year I made meaty/eggy breakfast burritos, PB+J with "healthy whole grain" bread and natural PB+J, quality cheeses and crackers... all generally accepted as good food by USDA standards.

I wasn't gaining any mass though. I remembered the zone and paleo diets. The paleo diet seemed amazing, and intuitive. It's the one that stuck. The variation I follow is the Primal Blueprint (Marksdailyapple.com, all free information, just like crossfit). I've still never gained considerable mass since(I fluctuate around 155-160lbs.) But with Primal foods, I know I'm going to be healthier in the end; I care about performance now; it's great to weigh 155 lbs and Deadlift almost 400. That's all that matters. After leaving NY, I cut back on some crossfit workouts for the sake of just resting, having fun and enjoying life more (following the PB fitness laws.) Now I'm trying crossfit football WODs....so this is my training log.

Sometime I'm going to go back through all of my crossfit posts and post my times/WODs and maybe make some charts and graphs. I'm also going to catalogue my food recipes (complete with pictures), nifty pretty stuff. Until then.

August 2010 WODs

8/8/10:
10 sprints ~ 40 yards
fastest sprint was last one at 5:41 sec

8/9/10:
3x5 squat---------------225, 230, 245(f, did 3), 235 (f, did 4)
3x5 press---------------115 (f, did 4) 105, 110 (f, did 4)

8/12/10

3x5 squat---------------235, 235, 240 (f, did 4) IMPROVEMENT!!

+

WOD:
for time:
9 c&j
gasser
6 c&j
1/2 gasser
3 c&j
1/4 gasser
used 175 as c&j weight, not sure how far a gasser is, so I sprinted up and down this nearby hill. The hill wasn't very steep and was ~90 yards----------- time: 13:55

8-13-10
21-15-9 of:
Body weight Bench press (I used 155#)
Strict Pullups

21:25

8-14-10

Long hike, got plenty of sun and found some wild Raspberries!
~4.5 hrs

8-17-10

3x5 Squat-----------------240, 240(f, did 4), 240(f, did 1) IMPROVEMENT!!
3x5 Press-----------------110, 110, 115 (f,did 4) IMPROVEMENT!!

+

AMRAP in 15 min.
10 supine ring pullups
10 pushups

9 rnds + 8 pullups
(first few rounds were deadhang, then I started kipping)

8-24-10

Work up to 5RM Deadlift--------------325
3x handstand holds--------------36 sec, 29 sec, 26 sec
+
21-15-9 of:
Ring Dips
Burpees---------------------------7:14

8-26-10
3x5 squat---------------240(f, did 4), 240(f, 2), 235(f,2)
3x5 Bench Press--------175(f, did 2), 160, 160
+
5 RFT of:
~80 yd sprint
KTE ladder (25-20-15-10-5 )------------------------------9:41

8-31-10
3 x max dead hang pullups 3 min. rest btwn rnds
21-13-10
+
Every minute on the minute for 15 minutes:
2 cleans
10 double unders
(used 190 for first 5 rnds, dropped to 185 for next 6th and 7th rnds, failed those two, rested for 8th minute, did 9th-11th, rested 12, did 13th, rested 14th, did 15th)