staying on track

usually when i fall off the blogwagon, its because I fell off the fitness wagon. well, i've actually been doing pretty good. our home laptop died so maybe thats my excuse. Today was another one of those days that i finished 29 minutes after everyone else did. i'm glad that my ego can take getting dead last. I know that i'm getting stronger though by doing real reps. I was reading about gym jones and they said that they don't count partial reps in their gym. I like to pretend thats the case at our gym and i want every rep to count. It also gives me more value for the money. Today, I did stiff legged deadlifts at the gym as i continue to work on strengthening my lower back. I think the coach thinks i'm full of crap and learned all i know out of Flex magazine. I don't think he knows that i majored in Health and Fitness promotion in college for 3 years before switching to Psychology. Or that I'm a certified personal trainer. Oh well, as long as i reach my goals, guess it doesn't matter too much. I have been trying to really limit grains and white foods. I've been eating more vegetables and chicken. I did my first run of the year last night with G$. Finished it with some stair running that was brutal but so wonderful. getting ready for a sprint triathlon in july. pretty excited to try it. Going to work on some tail pipe and smmf workouts during the evenings along with some more running. Really need to get my aerobic and mental fitness dialed in.

Workout:
dead lifts
225/275/315/335/365(only did 3 stiff legged of the 5)
2 Laps then
30/20/10
24k 2hkbs
full goblet squats
chest to floor pushups
knees to elbows mt climbers
DFL

Diet:
8am 46g whey protein. 6 oz antioxidant juice.

friday

so, i'm committed to going more often now but only busting my butt 4 out of the 6 days a week i go. I'm working on stiff legged dead lifts instead of normal ones. I can get weight past my knees just fine but on my last PR attempt, i couldn't lock out. For most folks the lockout is the easy part. I am working on getting my stiff legged deadlift up as high as i can in weight slowly so that i'll be able to lock out my PR. Nothing more frustrating than getting a heavy weight off the ground, past the knees, up the thighs, and then not be able to lock out.

Band walk
Squat band walk
Monster walk/lunge walk
Bear crawl/frog hop
Inchworm
15 wall squats

Strength: Stiff Legged Deadlift - 2 warm up sets of 5, then 5 work sets of 5 reps, followed by 10 x-chop to halo

225/245/275/315/335 (this is a stiff legged 5 rep PR for me)
WOD:

As many rounds in 12 minutes of:

10 kb swing (24k)
10 figure 8 to hold (24k)
10 push ups
10 double unders
Run 1 lap

4 full rounds barely

Diet:
8am. 2 oranges, 4 strawberries, 8 blackberries, 46g of whey protein.
12:30 Lean body shake

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