30 June 2012

Man, the altitude is kicking my butt. Can't wait till I get acclimated.

Today's warm-up kind of got me a little out of breath, but not too bad.

A.) 135 LBS or 61.35 KG on Snatch, felt okay on this up until I tried 135 and got a little dizzy and wanted to faint. I accustom this to a lack of oxygen right now, however I am sure I will get use to this. Tried for 145 but just didn't have the endurance or oxygen for it.
-205 LBS on the C&J, man I should of got somewhere around 220 to 225. But again, felt the same on this as I did the C&J. I am sure I will acclimate quicker then some because my current conditioning and fitness is rather good, but still might take a couple weeks.

B.)Strength. I felt better on this one. But unfortunately there is no GHD machine of even a Back extension machine in the gym here. So I replaced the GHR with Good Mornings of about 85 LBS. I tried to work on speed on the way up.
Did this with 185 LBS or 84.09 KG on Squat and 50 LB DB or 22.72 KG.

C.) Completed 5.5 Rounds and actually felt alright with this one as I just went station to station and tried not to rest too much. I do think my time was screwed up though by the guy timing me as he did not start the 10 minute watch right away and was only timing my 20 second watch. I believe I had about 1 to 1 1/2 minutes left. Oh well.

Diet

I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!

Routine:
Wake up and take Amino X by BSN and drink some water

Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.

complete Hygine (about 30-40 minutes) between taking Protein and eating meal.

Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.

About  2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.

Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.

About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.

About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)

Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.

SLEEP

Well, I replaced my worn out box spring with a new one that I was able to scrounge up. I slept for a good 7.5 hours and only woke up once during the night. I feel like my Jet Lag is starting to subdue a little more now and should be getting some solid sleep now. This last week of travel and getting acclimated has really put a hinder in training and some results in the training. But, I am starting to get back into it and feeling better. Here's to the next 4 months. Plus, the way I look at it, 4 months of doing this at an altitude of 7200 Feet should only make me that much better when I get back to Cali at about 2500 Feet.

29 June 2012

Warm up today I felt alright, however on the run I felt a big gassed because of Altitude.

I am currently deployed in the lovely country of Afghanistan! Altitude where I am at is about 7200 Feet and man, I can definitely feel it and believe it will take a good 2 weeks to a month to really acclimate.

A) Strength I felt okay on this but my left shoulder feels  a little tweaked which ended up keeping my weight at 185 lbs for Bench. Usually I can get around 205 to 210 on 5 reps.

B.) Completed the 7K in 30:31, which was not too bad considering the altitude. I .
could usually complete this a little quicker as I hate running, but am not bad at it.

C.) Skill Work I felt okay but my balance was off a little. I was only able to hold around 30 to 40 seconds each time



Diet

I am currently on the night schedule so I am waking up around 3 PM, getting in the training and then getting ready for work, 7 days a week 12 hours a day baby! Oh yeah!!

Routine:
Wake up and take Amino X by BSN and drink some water

Complete Training
within 10 minutes after training I will consume Syntha-6 Protein and the BSN Cell Mass.

complete Hygine (about 30-40 minutes) between taking Protein and eating meal.

Chow Hall:
I will consume either some chicken, steak, pork whichever is the leaner meat they are serving for the day and then load up on some veggies like cucumbers, peppers, salad, tomatoes, carrots and such around 5 servings per meal.

About  2 1/2 to 3 hours later I will consume a small snack such as Protein or a trail mix mixture of almonds, raisins, cashews and such. I would go to the chow hall but midnight doesnt open for a good six hours between my first meal and it's opening.

Chow Hall:
I'll usually have some lean meat, eggs or sausage, and about 4 to 5 servings of vegetables that are being served. I try to stay away from the cooked vegetables and consume those in the cold line.

About 3 AM
I consume a serving of True MASS Protein. Not my favorite because of sugar content, but only thing I currently have because of location. Wife will be sending me some better stuff here soon though.

About 6 AM
Last meal of the day!
Omelet with some cheese, Ham, Mixed Vegetables. Serving of Bacon, some tomatoes, peppers and maybe a serving of fruit (fruit will be just a couple days a week.)

Now, because I am deployed and have to eat at a military chow hall, it limits some of the stuff I can eat but I am trying to eat as clean as possible with the choices I have. So, for the next 4 months. I will be having the same Diet Routine.


SLEEP

Holy crap my mattress sucks. The man that was sleeping in this bed before me was a rather large, overweight man! Weighing a good 280 to 300 lbs. He destroyed this bed, not to mention it's only a box spring. I will definitely be investing in like an 8 inch thick memory Foam pad/mattress. Runs 164 on Amazon, pretty good price if you ask me. So, I usually go to sleep around 7:15 and wake up around 3:00. Close to 8 hours which I usually feel really good with. However, tonight sleep pattern sucked.

28 June 2012

Hello everyone,

I apologize as I have not been able to post anything on my blog for the last week or so.

I have been going through pre-deployment training and just got deployed to good old afghanistan which I will be living for the next few months. Tomorrow will the first real day I have had in a little over a week and am looking to getting back to training and hitting it hard. I will be posting my results now everyday and keeping back up with the blogs. I hope all my fellow RAW CrossFit Athletes are doing well and keeping up on the training.

thanks
Greg.

21 June 2012

Hello everyone!

Here is my food intake for the day

AM

Coffee, 5 Scrambled Eggs with mixed veggies, Sweet Potatoes

After Training
 Protein Shake from Cyto Complex Gainer and a serving of BSN Cell Mass
1 Hour After Training is
5 OZ Chicken, Sweet Potatoes, Mixed Vegetables

Afternoon Snake
Almonds, Protein Shake

PM - Dinner
5 Oz Salmon, Mixed Vegetables

1 Hour Before Bed

Serving of Carrots and Tomatoes

RAW Training for the Day

I felt pretty good on the Burgener Warm-Up just concentrating on the movements and making sure the bar move in one quick motion.

A.) Snatches off Blocks. This felt a bit different as I am not use to do doing this movement. It make me focus more on really using hip movement quicker and getting under the bar quicker.
I worked up to 145 LBS or 65.90 KG

B.) Completed these sets pretty well with not much difficulty. I did lose my balance though on the 4th and 5th sets of the last rep. I was able to complete the rep but I ended up losing my balance backwards. Not sure what this means as if I lose balance I usually lose it forward.

METCON

C.) Run, Row, Run, Row!!! Wow Rob, what a great idea!! (Hint of SARCASM!!!) although I am thankful you put it in the training as it shows I need some more running in my training. Although, I served in the Military for 9 years, in the Spec OPS community none else I still hate running!! Couple that with rowing, which I kind of like but sucks when it's followed by RUNNING!! Oh, Well suck it up and move on. I will start implementing a little more running in my training as I need to get faster at it. I was able to complete this METCON in 53 minutes. I know, horrible, horrible time!! I do believe I would have finished it faster if I didn't have a gentlemen talking in my ear while I was rowing asking me what I am doing and why I am killing myself!! Haha. Anyway, I hope you all had as much fun on this as me!!

GYMNASTIC

D.) I felt good with this movement as I have worked it over and over and over for a few years now. I completed 10 rounds of 8 Butterfly kipping pull-ups each round. My hands at the end did feel a little hammered but not too bad.

Overall, a good day of training even though the METCON was not my favorite, but then again I need to be good, no scratch that, great at everything so I might as well practice everything.

20 June 2012

I apologize as it has been a little while before I have posted. This day I was finally able to get to the gym without flem draining out of my nose and mouth.

As far as diet this day I followed the same regimen I do on most days.

AM

Coffee, 5 Scrambled Eggs with mixed Vegetables and a cup of Sweet Potatoes

then, off to training

I warmed up with some arm and leg stretches as well as doing some mobility training with
the resistance bands.

then Performed the RAW warm-up for the day. It was definitely different than usual as far as a warm-up that I usually do, but I felt pretty good and my legs did feel warmed up for the upcoming prowlers.

Prowler Session:

I performed the Prowlers at 135 LBS or 61.36 KG

through the rounds my quads definitely felt pretty sore after each one, more towards the end though. I rested 3 through the first 2 rounds, 4 through the next 2 rounds and five the last 2 rounds. But kept a consistent 60 Meters throughout.

I am not really sure if that is a good distance but I was going all out. I do not have a prowler though as I had to use a wooden basketball court a towel and weights stacked on top of the towel, so I just pushed the weights on the ground. Make-shift Prowler, fun!!!

Afternoon and PM

I get home and have a Protein Shake as well as Cell Mass from BSN.

one hour later I eat 5 oz chicken breast, mixed vegetables and some Almonds

about 2 1/2 hours later I will have a mixture of tomatoes and carrots as a snack as well as another Protein Shake.

Finally, for dinner I have a 5 OZ Chicken, Mixed Vegettables and some Almond Butter.


Notes: I try to mix this up throughout the week by changing out chicken with either steak or Salmon. I will also add some sweet potatoes in there during afternoon or evening as well.

15 June 2012

Well, here we go for what happened on the 15th. Almost a great day as I tried to set a new 1RM on my Clean & Jerk although I am sure Rob would have told me to not do that, sorry man!!! I just thought I could get it.


OLYMPIC

A.) Find a Heavy set in 5 minutes then 70% 5 sets of 1

Heavy Set = 205, tried to get 230, but just barely missed it as I could not lock out, F&$K!!!

Could have got heavier then 205 as it is 20 LBS below 1RM, but did not have more time.

Completed the 5 sets of 1 at 145 LBS working on form and technique. Felt pretty good and made sure to get knees out and quickly get under the bar after exploding at the hips.

B.)  Same as above Heavy Set in 5 minutes then 5 sets of 1 at 70$

Heavy set was 145 LBS, wanted to try 155 but again it was for technique right!

Completed 5 Sets of 1 at 105 LBS, every set was successful with no fails and worked technique!

STRENGTH

Completed 3 sets of 3 of 70% 1RM, 1RM is 315 LBS or 143 KG

 70% is 220 LBS or 100 KG

Set 1: All Good, paused 2 seconds on each one
Set 2: All Good, paused 2 seconds on each one.
Set 3: All Good, paused 2 seconds on each one.

GYMNASTICS

Muscle Up, HSPU Progression.

Completed Rounds 4 and 4 for both of them and then failed getting 5 MU on the 5th round for MU. Really sucked, because I completed the first 4 on round 5 without coming off the rings, failed the 5th and still had 40 seconds left to complete the 5th rep. However, I let the mental game of it get to me and failed the other reps I tried. If I did it again I know I can get past that round.

METCON

3 Rounds each for time of 

KB Snatch 53 LB or 24 KG
Wall Ball
Over box Burpees

Round 1: 4:16
Round 2: 4:38
Round 3: 4:42
 

14 June 2012

Well, I haven't posted for a while and that because I have had a hectic week.

See, I am deploying overseas for a few months which has caused me to lose a couple days of training because of travel and getting medically cleared to go overseas. So, I ended up missing the Tuesday and Wednesday training sessions because of appointments and travel. Thursday and Friday I was able to do but I got back and I think I caught the FLU from someone on the plan or maybe from one of the immunization shots I got for deploying which has made me feel sicker than a dog for the past few days. Therefore I have missed Saturday and Monday's training sessions. However, I should be back at it on Tuesday and hopefully going full strength. Man, this last week has really put a damper in training. Well, here goes the results from Thursday, 14 June.

OLYMPIC

A.) Completed the Three sets of 4 at 45 LBS, OLYMPIC BAR working
on technique, speed and form. Those really do require a good amount of balance not to
lose yourself. Good stuff!!

B.) Completed the 10 sets of 1 at 70% putting me at 110 LBS or 50 KG.

Each set completed with no fails and got completely under bar with speed, working on technique and form. Felt pretty good with this. Still working on getting knees out and making sure I get far enough down in the squat. But, I have definitely improved immensely over the few months on my technique which will start improving strength.

C.) Completed all 10 sets at 70% 1RM which is 160 LBS or 72.72 KG.

Really tried to make sure I never rolled the back, kept the knees out and get the bar as high as I can before getting under it. All sets felt pretty good and took about a 30 second rest between sets.

GYMNASTIC

Now, here is where I had trouble. Two of my worst movements, although I am getting better at T2B. I was able to keep the pace of  T2B and Pistols for about 10 minutes, but I had to then space the starts to every 90 seconds instead of 60 seconds in order to complete the next 5 rounds.

METCON

5 Rounds for Time of

Pull-Ups
Push-Ups

Completed in: 5:25

Prowler Suicides.

I messed up and picked a weight that was probably a little too heavy at 135 LBS or 61.36 LBS. I completed the first suicide of 40 M at this weight, but quickly changed the weights to 90 LBS or 40.50 KG. I ended up completing the suicides at 7:06. If I had this weight in the beginning and didn't have to change I believe I would have been able to complete in around 5 to 5:30. But, oh well. No good in thinking what if's. I did feel pretty smoked at the end of the session though so it was definitely a good training session.

11 June 2012

Well, I have decided that until I can consistently get 145 LBS on my snatch that I am not going to attempt 155 unless doing a 1 RM. Today's training was good and I really have been focusing on my technique lately which I believe is helping in my mobility for OLY lifts quite considerably.

So here we go:

OLYMPIC

A.) Completed the Heavy set at 145 LBS or  65.90 KG

    then performed 5 sets of 1 at 110 LBS, kept balance pretty good.

B.) Completed the Heavy set at 205 LBS or 93.18 KG, attempted 225 LB but failed, damnn!!!

    then performed 5 sets of 155 LBS, no fails good technique the whole time.

STRENGTH

A.) Completed a Heavy set at 255 LBS 115.90 KG or , attempted 265 but failed. My knee was bugging me a little today. I thought I would of have 265

    then performed 2 sets of 2 at 215 LBS or 97.72 KG. Might have been able to get 225 LBS but the knee was telling me not to attempt.

METCON

Run
KB Swings 53 LBS or 24 KG
Burpees

Finished the Rounds within the time cap at 8:45, was able to row 4 calories by 9 min timecap!!

I was not able to do a straight away Run for the distance as I had to perform this inside the gym which had a straight away distance of about 88 feet. Therefore I had to run back and forth 4 total times in order to get the distance needed. I feel having to stop turn and then go 7 times might have slowed me down a little but not sure how much. Oh well, still felt pretty smoked.

09 June 2012

Well, today was definitely an interesting and fun day. Some good times with the Clean & jerk and Frustrating times with the SNATCH!!! AHHHH!!! I do vow though to make that movement one of my strengths and will not rest until this happens.

Here goes:

OLYMPIC

A.) Worked to a heavy set in 5 minutes of 145 LBS or  65.90 KG. Attempted 155 LB but failed, not sure if this weight is a mental thing or what? I have got it more than once.
   
     then performed the 3 x 2 for this. This put me at 100 LBS or 45.45. It should of been 101.5, but did not have weights to equal that amount. All reps performed well and with technique and speed in mind.

B.) Worked up to a heavy set in 5 minutes of 225 LBS or 102.27 KG. Again, tying my record!! Gotta love it!!

    then performed the 3 x 2 for this. This put me at 160 LBS or 72.72 KG. Felt pretty good with this movement and kept it under control getting under the bar quickly.

C.) 4 X 2 of 130 LBS or 59.09 KG. Felt pretty good with these pulls and would believe that I could have gotten under for each one of them if attempted.

STRENGTH

A.) Worked up to a Heavy Set of 255 LBS or  115.90. Attempted 265 LB or 120.45 KG but got stuck in the middle and had to stop it. 265 is my PR though!

METCON

This was rather interesting as it is suppose to be a 1:1 relay. However, the partner I had for the Band assisted sprints was my wife and she only participated in that part. Therefore, I took a 2 minute rest between rounds. Results are as follow for rounds.


1. 11 BP, 48 DU
2. 11 BP, 16 DU (screwed up too many times, damn!!!)
3. 11 BP, 48 DU
4. 13 BP, 48 DU
5. 13 BP, 48 DU
6. 12 BP, 48 DU
7. 11 BP, 48 DU ( just could not get past that 48 number, had a good rhythm and kept it going!!




Overall I felt pleased with most of it, except one OLY lift. However, I have really increased my proficiency in DU from just a few months ago where I kept messing up on strings of 5 to 10. Definitely nice to see that improvement.

8th June 2012

Well, a 40 Minute AMRAP huh, well ummmm okay!!!

I knew this was going to suck before I started mainly because I have never did a 40 Minute AMRAP and was not sure how to pace this if I needed to.  the following is the movements that I did as I had to replace a couple due to equipment.

165 LB or 75 KG Squat Clean Thruster
70 LB or 31.18 DB Farmers Carry (each arm)
Double Unders
DB Push Press
Double Unders
Burpees
Pull-Ups
Run.

Completed almost three rounds as I was at running when the 40 minute mark came. I think what slowed me down the most was the Squat Clean Thrusters and the Burpees. My 1RM on Clean and Jerk at the moment is 225 so it's just under 75% of my Max really and well I just suck at Burpees or I just need to mentally get through them more than physically. Either way, I was somewhat satisfied with the results. But do wonder what I would have got if I had the right equipment as I like tire flips!!

I kept the rep and distance format the same as prescribed on RAW if you are wondering. Can't wait tell tomorrow to try the Relay part of the METCON, should be fun!!!


Hope everybody in the RAW and CrossFit family is well and keep up all the good work.

thanks
Greg.

06 June 2012

Man, today sucked. I had to stay later at work because of issues with our equipment which in turned led me to getting about 5 hours of sleep, this really affected my training today. Here goes.

OLYMPIC

A.) First few sets completed as follows
95 LBS or  43.18 KG X2
115 LBS or 52.27 KG X 2
135 LBS or 61.36 KG X 1, F X 2 (missed 2nd rep, disgraceful!!!)
Last few sets completed as follows
135 LbS  or 61.36 KGX 1
145 LBS or 65.90 KG X 1
155 LBS or 70.45 KG X None (failed) Before today was hoping to get in 160's today but did not have the energy, damn!!

B.) First few sets completed as follows
145 LBS or 65.90 KG X 2
165 LBS or 75 KG x 2
185 LBS or 84.09 KG x 2
Completed next few sets as follows
205 LBS or 93.18 KG x 1
215 LBS or 97.72 KG x 1 (Failed) Usually don't fail this weight, felt like crap today.

C.) Completed 4 sets of 90 % or 145 LBS
All sets were completed about 1 minute apart, each one focused on getting down in position and speed at the hips.

STRENGTH

every 90 seconds for 15 minutes completed 2 reps
Started at 185 LBS 84.09 KG or , worked up to 215 LBS or 97.72 KG for last 2 rounds. Legs felt okay, but feel like I should be able to do this at a higher weight.

METCON

Due to lack of time today could only get the first METCON started and complete 7 Rounds of

Thrusters and Burpees.

Work obligations kept me from finishing everything out. Should be able to go strong tomorrow though!!

5 June 2012

Training today felt pretty good, especially speed movement on the Oly Lifts. It'll be nice a couple months from now to see where I am improved overall.

Well here goes:


OLYMPIC

A.) TS

Practiced the sets of four for five sets.
I was able to keep my balance for most of the sets as well as keeping feet fairly straight with knees out, back straight and shoulders turned out. Felt pretty good.

B.) MHS

Completed 5 sets of 2 working up to  heavy set of 2. Was able to get to 105 LBS or 47.72 KG.
I have not practiced this particular portion of the 3 position. I seemed to kind of go of balance a little. Need to focus more on hip movement and speed. Overall, not bad but want more. Always want more!!

C.) Completed 1 Rep on minute for 7 minute movement!

Was able to do the movement at 165 LBS or 75 KG.
This is equal to 70 % of my 1RM on movement.  Wish it was more though. But, am pleased with the progress I have made so far.

GYMNASTIC

I completed five sets on this practice. 2 strict, 4 kipping. I really do struggle at the kipping portion of this, however I am getting better and better as time goes on. Hopefully, HSPU will be a strength in a while!

METCON

ROWING/WALL BALL 

Round 1: 20 Wall Ball
Round 2: 19 Wall Ball
Round 3: 18 Wall ball
Round 4: 17 Wall ball
Round 5: 13 Wall Ball. (this one sucked, kept missing the target on the wall which kept my reps down!)

Not too bad of a day, am looking forward to tomorrow!

03 June 2012

Well, another fun and great day in the world of CrossFit! I was a little bit limited on time today, but still accomplished all that needed to be done.  Not a bad day, but man I really need to get my METCON times up!

Well here we go!

OLYMPIC

A.)  felt pretty good about this one considering I failed 155 LBS on Friday of last week.
Set 1: 95 LBS or 43.18 KG X 2 Reps
Set 2: 115 LBS or 27.27 KG x 2 Reps
Set 3: 135 LBS or 61.36 KG x 2 Reps
Set 4: 155 LBS or 70.45 KG x 1 Rep, failed 2nd attempt although had bar right there just couldn't keep balance.

B.) Might have been able to go higher but felt where I stopped as definitely heavy and probably fail on 2nd rep if I went up more
Set 1: 155 LBS or 70.45 KG X 2 Reps
Set 2: 185 LBS or 84.09 KG x 2 Reps
Set 3: 195 LBS or 88.63 KG x 2 Reps
Set 4: 205 LBS or 93.18 KG x 2 Reps

C.) Completed 4 Sets of 4 Rep, 3 Rep, 3 rep and 3 Reps of 90% Part B Olympic
Felt pretty good about it, feel as though I am definitely getting stronger on this portion of lifts.

STRENGTH

Set 1: 135  or 61.36 KG X 10 Reps
Set 2: 185 or 84.09 KG x 5 Reps
Set 3: 225  102.27 x 2 Reps
Set 4: 255 or 115.90 x 2 Reps
Set 5: 275 or 125 KG x 2 Reps
Set 6: 295 or 134.09 X 1 Rep, got stuck in middle on 2nd rep need to try to use more speed from the bottom!

METCON

The first one got a little tricky because I didn't have the proper equipment. So, I used a bar with loaded weight for the first movement and a bar with proper weight for 2nd movement. This was just for the first movement!

A.) Time: 7:15, could not used prescribed weight for first movement because of safety concerns at my gym.
weight used was 225 LBS or 102.27 KG. Still felt good and could have gone faster if did not have to turn 4 times for the distance of 1st movement.

B.) Time: 6:29, no rebound slowed me down, but I also noticed I stepped back before each jump. This probably slowed me down a bit!

Overall, not a bad day but I believe I could have did better on METCONs and also got the 2nd reps on Oly and Strength WOD!

02 June 2012

Well, This day was definitely a tough one to say the least. Mainly because Burpees!!! AAAHHHHHHH!!!!!

But, I did set a new PR in something I have attempted quite often. So here goes the numbers.

STRENGTH:

Well I might have been able to go heavier on this 1 Rep, almost MAX!!!, however then it wouldn't have been an almost MAX

Warm up  of 135 or 61.36 KG X 10, 225 or 102.27 KG X 5, 275 or 125 KG X 1,
then Heavy Set = 315 LB or 143.18 KG

OLYMPIC

A.) This lift has been plaguing me for a little while mainly because I had rarely worked it before starting RAW, I know, stupid mistake!! However, I have been working it a lot lately and have got better at getting under the quickly and getting down in the full Squat for it.

Lift 1 warm up with the bar,
Lift 2 95 LBS or 43.18 KG
Lift 3 135 LBS or 61.36 KG
Lift 4 145 LBS or 65 KG
Lift 5 155 LBS or 70 KG, failed this because I lost the balance! Really sucks because I know I have got higher than this before. But no fails, right!!

B.) Was feeling pretty good with this lift and have been working it for a while, so I thought today why not see if I can get the PR!!!

Lift 1 warm up of 135 LBS X 3
Lift 2 155 LBS or 70 KG, good!!
Lift 3 185 LBS or 84.09 KG, good!!
Lift 4 205 LBS or 93.18 KG, good!!
Lift 5 225 LBS or 102.27 KG, good!!!

Heavy Set = 225 LBS or 102.27 KG. HELL YEAH MAN!!! FINALLY GOT THIS LIFT AFTER ATTEMPTING MANY TIMES IN THE PAST, NEW PR!!! BREAKING THE OLD ONE BY 5 LBS OR 2.27 KG. NOW, I KNOW I CAN GET IT HOPEFULLY WONT BE PLAYING THE MENTAL GAME WITH THAT WEIGHT AGAIN!!

METCON

Holy Crap, I hate Burpees!!! Probably because I tire out to quickly with them and suck at them!!

Round 1: 23 in 1:28
Round 2: 28 in 2:12
Round 3: 26 in 2:26, yeah I know way too slow. Will defintely be working on them.

First 3 Round METCON completed in 16:02, felt pretty smashed after

Second 3 Round METCON after about 2 mintues rest completed in 7:53!! Those burpees were the worst feeling burpees I have ever did!! Haha!! Gotta love it!!

Note: Overall, I felt pleased with this, although kind of bummed with the first OLY and need to try and move faster on the Burpees!! But, when you set a new PR it's always a good day!

01 June 2012

Well, kind of a disappointing training day today. I had a few things come up today that prevented me from completing all of the training as specified. Which left me with about 40 minutes at night at the house before I had to head off to work. Yeah, work a night shift, ahhhh!!!

Well here is what happend.

Warm-up
Shoulder Rotations
Worms
Lunges
Ground to overhead low weight, just open up hips.

Olympic

Didn't have a bar or the weight needed to do the prescribed Olympic lifts today so I tried to keep the
same time scheme and did the following:

Every minute on the minue for 15 minutes complete

4 Dumbell Single-Arm Snatches (2 each arm) 55 LBS or 25 Kg.

• Unfortunatley it was the heaviest DB I had, would have rather gone around 80 LB or 36 KG
• Probably should of upped the reps. But, overall kept good form and completed every round with no problems. Good WOD though!!

METCON

Well, as I said I didn't have equipment needed to do the specified workout so I did something similar!

For Time:
20 Hand Release Push-Ups
100 DU
10 Hand Release Push-Ups
1K Run
20 Hand Release Push-Ups
1k Run
10 Hand Release Push-Ups

Completed in 15:17, shiite time. Thought I would get faster!

Note: I just bought a pair of the A400 Skins Compression Tights! My suggestion if any one thinks about getting them, buy them!! The soreness on my legs, breathability and movability is definitely noticed and improved!!