12/4/10
1RM bench press--------------------------195
1RM Snatch-------------------------------155 (bad 160?)
then sprinted 1/4 way across field, grok crawled back, did 10 pullups
12/21/10
5 RM Deadlift--------------315
then 1RM -----------------355 :[
+
AMRAP in 10 minutes of:
10 supine ring pullups
10 pushups--------------------------9 rnds + 3 PU
12/24/10
3x5 Bench press----------------------155
3x max dips (3 min rest btwn)--------21,15,13
+
on the minute for 15 minutes:
2 squats-------------225 for 1st 5, then 205 thereafter
1 high jump
Saturday, December 4, 2010
Friday, November 12, 2010
November WODs
11/12/10
5x3 Power cleans--------------135,155,175,195,195(f)
3x max pullups-----------------16,11,9
+
6 rnds for time of:
farmers walk ~ 50 yards-------------------used 90,80,70,60,50,50 lbs
1/2 Gasser (sprinted up and back down hill)
----------------------------------~18 min.
11/17/10
3x5 Bench press-----------------------------165,170,170
+
On the minute for 12 minutes.
2 Squats and Max Rep Push Ups
----------------------------used 225---20,20,20,20,15,11,7,7,8,8,8,9
5x3 Power cleans--------------135,155,175,195,195(f)
3x max pullups-----------------16,11,9
+
6 rnds for time of:
farmers walk ~ 50 yards-------------------used 90,80,70,60,50,50 lbs
1/2 Gasser (sprinted up and back down hill)
----------------------------------~18 min.
11/17/10
3x5 Bench press-----------------------------165,170,170
+
On the minute for 12 minutes.
2 Squats and Max Rep Push Ups
----------------------------used 225---20,20,20,20,15,11,7,7,8,8,8,9
Saturday, October 2, 2010
October WOD's
10/2/10
Work up to 1RM bench press----------------135,155,175,185
Find max height box jump--------------- 45"
+
15,10,5 of:
bench press (135#)
ring dips
Pullups(DH)--------------------11:44
10/5/10
5rm deadlift---------------------315*
3x max pullups----------------21,11,7
*(used thick bar=harder to grip)
+
Every minute on the minute for 12 minutes:
2 power snatches (135)
4 burpees
10/8/10
3x5 OH press----------------------115 (failed 3rd attempt, did 3)
+
10 RFT of:
3 squats(185)
6 ring dips------------------------------------10:41
10/9/10
one minute on, one minute off for 12 minutes of:
25 ball slams (20 lbs)
10/11/10
3x5 squat-------------------------245,245(f, did 4), 235(f, did 3)
3x5 press------------------------115,125(f,did 3), 120
+
5rnds of:
4 cone drill (1 right start and 1 left start per rnd) rested~3 min btwn rnds
-------------------------32.8, 32, 31.47, 32, 31.7
10/17/10
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
Work up to 1RM bench press----------------135,155,175,185
Find max height box jump--------------- 45"
+
15,10,5 of:
bench press (135#)
ring dips
Pullups(DH)--------------------11:44
10/5/10
5rm deadlift---------------------315*
3x max pullups----------------21,11,7
*(used thick bar=harder to grip)
+
Every minute on the minute for 12 minutes:
2 power snatches (135)
4 burpees
10/8/10
3x5 OH press----------------------115 (failed 3rd attempt, did 3)
+
10 RFT of:
3 squats(185)
6 ring dips------------------------------------10:41
10/9/10
one minute on, one minute off for 12 minutes of:
25 ball slams (20 lbs)
10/11/10
3x5 squat-------------------------245,245(f, did 4), 235(f, did 3)
3x5 press------------------------115,125(f,did 3), 120
+
5rnds of:
4 cone drill (1 right start and 1 left start per rnd) rested~3 min btwn rnds
-------------------------32.8, 32, 31.47, 32, 31.7
10/17/10
10,000 pounds
The goal is to lift 10,000 lbs, as fast as possible, but only using one rep at a time, of the following lifts.
1 Squat------------------------250
1 Bench-----------------------165
1 Power Clean-----------------185
16 rnds + squat + bench press---------------------------------17:43
10/20/10
3x5 squat-------------------------245,245,245 IMPROVEMENT!!!!
3x5 press-------------------------130 (f, 1) 120(f,2) 115(f,3) 115(f,3)
+4 rnds of:
max pushups
max pullups
total at end: 95/50 in 3:51
10/21/10
3 rnds of:
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
2 Squats @ 85% of 1 RM
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
Rest 2-3 minutes
8 Power Cleans @ 80% of 1 RM - 30 sec rest between reps
squats------------------245
Clean-------------------195
Tuesday, September 7, 2010
Some Pictures for Comparison
High School (bottom left). I worked out at 24 hour fitness ...you can hardly tell.
Upper Left: Me in NY. I look pretty well muscled. I was doing crossfit mainsite WODs for ~ 1 year
Bottom right: Trip across the U.S. I have the same body type as the NY picture, you just can't tell. I'm naturally very thin.
Friday, September 3, 2010
Sep 2010 WODs
9/2/10
3x5 squats-----------------235-235-235
3x5 bench press-----------165-165-165
+
6 rnds of:
plyo pushup
100 yrd sprint
(rest 60 seconds btwn rnds. plyo pushup is starting with one hand on raised object, and alternate)
----------------------30-13-11-7-9-7
9/3/10
Play: messed around with some Capoeira in the field, lots of handstands, back hand springs and dive rolls.... I also hurt my left shoulder, so it's probably a good idea to rest up for a while
9/6/10
30 squats (BW, I used 155lbs)
30 ball slams (I used 18 lbs)
---------------2:32
I kind of broke the medicine ball, so then:
1 minute of medicine ball slam-------10lbs
9/7/10
3x5 Deadlift---------------315
3x max pullups------------15,10,10
+
5 rnds
185# bench max reps------------(1st rnd 165, 5 reps) 3,3,3,3 (with spotter)
3 box jumps--------------------~45 inches
9/10/10
3x handstand hold -----------------33, 25, 34 sec
+
1RM clean----------------------235
1RM squat---------------------245
1RM bench press---------------185
1RM Deadlift-------------------375
Total: 1040 Strength to weight ratio~6.7
9/14/10
2x20 squats-------------------------175-205
+
AMRAP 12 min.
5 reps overhead anyway (185#)
7 wide plyo pushups (supposed to be med ball slams, but I broke the med ball last time)
9 pushups
--------------------3rds + 2 overhead
9/15/10
3 deadlift(80%,85%, 90+% of 1RM---------------300, 320,345
5x3 press---------------------------115,115,120,120,125
+
10 sprints ~80 yards---------------------fastest round 12.28 sec
9/18/10
5x3 power snatches---------------------95-95-100-100-105-135*
6x2 power cleans-----------------------135-155-175-175-185*-205*(f. did 1)
*started from floor, the others were from hang position. snatches were bad, beyond 100 were almost squat snatches
+
5 rounds for completion (focusing on quality of reps) of:
8 HSPU
8 L pullups
8 ring dips
8 true pushups
--------------I timed 17:22, but this was not a timed WOD
9/22/10
3x5 bench press-----------------------175, 175, 175 (f, did 3)
+
for 10 minutes:
30 dumbell swings at 70 lbs one minute on, one minute rest (5 rnds)
-------------------------30,30,30,28(f),25(f)
9/27/10
2 power cleans every minute for 15 minutes---------------------185
+
10 sprints, 50 yds with 30 sec rest btwn rnds---------------6.44 sec shortest-7.06 longest
9/28/10
5RM deadlift---------------------225,275,295,320
+
5 RFT of:
1 OH press
1 pullup
1OH press
3 pullups
1 OH press
------------------10:28
*used 125 lbs, pullups were deadhang.
5 pullups
3x5 squats-----------------235-235-235
3x5 bench press-----------165-165-165
+
6 rnds of:
plyo pushup
100 yrd sprint
(rest 60 seconds btwn rnds. plyo pushup is starting with one hand on raised object, and alternate)
----------------------30-13-11-7-9-7
9/3/10
Play: messed around with some Capoeira in the field, lots of handstands, back hand springs and dive rolls.... I also hurt my left shoulder, so it's probably a good idea to rest up for a while
9/6/10
30 squats (BW, I used 155lbs)
30 ball slams (I used 18 lbs)
---------------2:32
I kind of broke the medicine ball, so then:
1 minute of medicine ball slam-------10lbs
9/7/10
3x5 Deadlift---------------315
3x max pullups------------15,10,10
+
5 rnds
185# bench max reps------------(1st rnd 165, 5 reps) 3,3,3,3 (with spotter)
3 box jumps--------------------~45 inches
9/10/10
3x handstand hold -----------------33, 25, 34 sec
+
1RM clean----------------------235
1RM squat---------------------245
1RM bench press---------------185
1RM Deadlift-------------------375
Total: 1040 Strength to weight ratio~6.7
9/14/10
2x20 squats-------------------------175-205
+
AMRAP 12 min.
5 reps overhead anyway (185#)
7 wide plyo pushups (supposed to be med ball slams, but I broke the med ball last time)
9 pushups
--------------------3rds + 2 overhead
9/15/10
3 deadlift(80%,85%, 90+% of 1RM---------------300, 320,345
5x3 press---------------------------115,115,120,120,125
+
10 sprints ~80 yards---------------------fastest round 12.28 sec
9/18/10
5x3 power snatches---------------------95-95-100-100-105-135*
6x2 power cleans-----------------------135-155-175-175-185*-205*(f. did 1)
*started from floor, the others were from hang position. snatches were bad, beyond 100 were almost squat snatches
+
5 rounds for completion (focusing on quality of reps) of:
8 HSPU
8 L pullups
8 ring dips
8 true pushups
--------------I timed 17:22, but this was not a timed WOD
9/22/10
3x5 bench press-----------------------175, 175, 175 (f, did 3)
+
for 10 minutes:
30 dumbell swings at 70 lbs one minute on, one minute rest (5 rnds)
-------------------------30,30,30,28(f),25(f)
9/27/10
2 power cleans every minute for 15 minutes---------------------185
+
10 sprints, 50 yds with 30 sec rest btwn rnds---------------6.44 sec shortest-7.06 longest
9/28/10
5RM deadlift---------------------225,275,295,320
+
5 RFT of:
1 OH press
1 pullup
1OH press
3 pullups
1 OH press
------------------10:28
*used 125 lbs, pullups were deadhang.
5 pullups
Monday, August 9, 2010
Training Goals
Lifts
Power
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.
Power
- DeadLift:400
- Squat: 300
- Press: 150
- Bench: 215
- Clean and Jerk: 250
- Snatch: 180
- one arm barbell snatch 100
- 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.
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)
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)