thursday's workout

3 rounds:
10 pumps
5 spiderman
75 jump rope

Strength: Push Press - 2 warm up sets of 5 reps each, then 6 work sets (3-3-3-1-1-1) followed by 8 ring rows:

/95/135/155/185

WOD: Grind

3 rounds:
3 sandbag get ups (heaviest bag)
10 power wheel roll outs
1 min. rest

2 rounds:
12 weighted sit ups (45/45/45)
5 plank (20k/20k)
1 min. rest

Diet
8am 46g whey protein
noon: lean body shake
4pm: lean body shake
5pm: 3 big sugar cookies
7pm: 6 oz chicken breast with hummus

tough one today

Today was a pretty tough workout for me. It was only the second or third time i've ever thought to myself "I can't do this". It wasn't that much worse than many other workouts we've done before but when you're in the middle of it, it feels like the hardest thing in the world. i'm so glad i came today. i've been doing pretty good on the diet. last night Trevor came over and made steak fajitas. pretty damn delicious.

10 goblet squats
10 figure 8 to hold
10 x chop -> halo
Row 250 meters

WOD: 5 round for time

30 mtn climbers
25 2 hand kb swings (24 kg)
20 ball slams (20#)
15 med ball cleans (20#)
10 old coachburpees
5 A2B
run a lap

Not sure what my time was but it was sometime after the 7:30am class began. :)


Diet:
8am: 46g whey protein
1pm Lean Body Shake

day 2 of no grains

i've been trying to not eat any grains or sugar lately. not paleo since i chug the hell out of processed protein drinks. But i'm trying to limit sugar and grains at least during the week. So far so good. Today's workout was good. i had lots of energy. I think it could have used one more round in the tabata cycle. I've never been heard saying that before.



3 rounds:
10 pass through
10 OHS
75 jump rope

Skills:

3 rounds:
pull ups (worked on kip)
10 weighted push ups (15/25/35)
double kb clean & press (20/25/35)

WOD: Tabata - 20 sec. on/10 sec. off; 6 rounds at each station; 90 sec. rest between stations

Jumping pull ups
Row
Rope snap
Jingle Jangle

Diet:
7:30 Blue Thunder Protein drink
8am: 23g whey protein
6pm: burrito
8pm: 3 pieces of amys pizza
8:30pm: 2 Steak Fajitas

a workout from the book of Frieh

so tonight i was stuck downtown in the rain and went into 24hr to stay dry. I remembered a workout John recommended i try if i ever wanted a fun workout and wasn't feeling creative. well today i rowed 4000meters at a sub 30 stroke sub 2min pace. Every 4 minutes, i hopped off to do 20 strict pushups and then jumped back on. It KICKED my butt!!! I feel so good.

monday front squats

Today we did front squats. At the beginning of this cycle I was able to do reps of 245. Now, it feels like a million pounds. Not sure if all my biking has weakened my legs or not but its strange. I feel like i finally got the kettlebell snatch figured out. Got to squat with Ben which was cool. We dont often get to workout together. my legs were still a bit sore from the heavy med ball cleans on saturday.

1 round:

10 halo
10 around the body
10 figure 8 + hold
10 good morning
10 spinal wave
10 goblet squat
10 cossack
5 windmill
5 clean & press

Strength: Front Squat

2 warm-up sets of five, then 6 work sets (3-3-3-1-1-1) followed by 5 ring dips: 135/155/175/225/245/255

Wod
ball slam (20#ball)30/24/20/16/12/8/4/2
kb snatch (16k)15/12/10/8/6/4/2/1
11:04

Diet:
1pm lean body shake
4pm muscle milk
5pm latte
7pm muscle milk
8:30pm 2oz rare piece of flank steak

harder than it looked

today's workout looked pretty easy on the board but it wasnt all that easy.

warmup.
marching stuff

skill
crosswalk 44K in lower hand/36k above head hand.
k2e
box jumps

WOD
single kb for 5 rounds of:
45 sec flip squat 20k for all rounds
45 sec left snatch 4 rounds with 20k. 1 round with 16k
45 sec right snatch 4 rounds with 20k. 1 round with 16k
45 sec figure 8 to hold 4 rounds with 20k. 1 round with 16k
Super Plank

Hardest part was being able to grip the kb during the snatches.


Diet:
11:45am: Lean Body Shake
3pm: muscle milk

started to get chubby again

I think i may go back to 5 days/week for a while. I was able to stay leaner when i was doing 5 days a week. I feel a lot stronger with 3 days a week but with Speedo season fast approaching, I think i'm going to go back to 5 days per week. To make sure i don't burn out, i think i'm going to really focus on sleep, water, and better nutrition. you can tell when i'm eating like crap because i don't blog. i need to get back into it and even blog on the days i eat crap.


2 rounds:

10 pass-through
10 OHS
75 jump rope

Skills: 2 rounds:

8 double KB snatch (25/25)
10 ring push ups
250m row

WOD: Partnered with Highschool Football John - 30 sec. on/30 sec. off for 6 rounds at each station with a 90 sec. rest in between stations

Bear Crawl
Wall Ball (20)
2-hand KB swing (32K)
Side to side jump

Diet:
8am: 46g whey protein