jack3d

tried some jack3d today to see how it would help my bench, motivated me to get my lazy ass outta bed too.

BP - 4x5 185, 195, 195, 205 single 245, 255

21,15,9 butterfly pullups and double unders - just zoomed through this to work on my butterfly's

3 sets of:
OH wall sit with medecine ball - 30 second
20 box jumps
10 pushups (hand's off the ground)

Snatches - 3x5 135,145,155 single 185 (f) 185
OH squats - 3x5 135, 145, 155

100 rope jumps - 30 singles, 20 DU, 10 triples - 3 sets
Failed every time once i go to the triplets unfortunately, but will work on this one in the future

speed bag 30 min.
row 5 min.

August 2nd, 2011 aka hangover city

Snatches 4x5 - 135, 145, 145, 155 finished with a single @185, still nursing the back so didn't want to push it much more, but 185 came pretty easy

Chest Press 3x10 95,105,105

Turkish Getups - 55,65,75

Bit of jump rope work/speed bag

Gym was hotterenhell

2 hours of sevens practice

hopefully will hit it harder tomorrow

August 1st, 2011

First workout back from Chicago

BP - 10,8,6,4,2,1 @ 135,185,195,205,225, 255 (F)
3x40 yard dash - Best time was 4.8
135 lb clean and jerk and muscle ups - 12,9,6
MU were a lot harder than I thought they were going to be - 17:00
10 minutes of ladders

Wed. July 27th, 2011

Back was mad sore this morning, fought through the WOD regardless

7 Muscle Ups
12 DL @ 225 lbs
30 walking lunches

-17:00 - was pretty pleased with the time, though the muscle-ups took longer than they should had to break them up in the last two rounds.  More of a mental block on it than anything else really.

Dips 3x10
Tricep Pulldowns 3x10

Real tired after the WOD so called it a day, gym is still a billion degrees and was starting to feel a little light-headed

Nutrition:

Breakfast - Banana and Two Fried Eggs
Lunch - Chicken Waaangs
Snack: Made some homemade blueberry crumble :) had to try a piece before giving the rest away
Dinner - Leftovers - Chicken/Green Beans/Angel Hair Pasta

Dietary Hiatus

After a weekend of binge drinking Tuesday was a welcome return to sanity/sobriety.

12,9,6 @ 155 - Clean, Deadlift, Push Press (3 rounds)
WOD was brutal, did it more to get through it than anything else, was pissed with how hard the cleans were for me though.

Bench Press 4x10 - 185, 195, 195, 205
Curls 3x10 - 30 lbs.
Butterfly Kipping Pullups - 3x10 (finally getting the hang of these)

45 minute Core Crunch class

2 Hours of Rugby Practice

Breakfast: None
Lunch: Turkey Leg
Dinner: Green beans, chicken breast and angel hair pasta

Friday, July 22nd

Kind of half-assed today, worked late last night and was pretty tired still.

cleans and jerks @185 3x5
OH squats @185 3x5
OH triceps 3x10 @60 lbs
10 HSPU and 50 DU's - 3 sets
Chest Press @ 60 lbs

Nutrition: piss poor - did some drinking last night
Breakfast - banana/pb
Lunch - Chicken Caesar salad
Dinner - Carnitas

Fast until late afternoon today hopefully (July 23rd)

Thursday July 21st

Final due for my summer course, took the day off from lifting to finish it.

2 hours of 7's practice

Nutrition:

Breakfast: Yogurt and Bananas
Lunch: 2 fried eggs and carnitas
Dinner: Caesar salad w/ grape tomatoes

Heat Wave pt. 2

Sooo the gym is still closed and you know what that means? field trip to Monkey Bar Gym! Wohoo!

Post-class yaug: 30 min.

WOD: AMRAP 20 min. KB clean and thruster @ 20 kg in both hands, 40 kg total"
This one killed my back, got 80 reps though.  Respectable, not thoroughly impressed with the performance, but I got a good sweat in and pushed myself pretty hard

Nutrition: Really erratic today, but not in an unhealthy way just really random.

Breakfast: Green Apple
Lunch: Protein Shake (1 banana, peanut butter, protein powder, skim milk)
Snack: Skinless almonds and a pickle
Dinner: Homemade Shredded Pork slow-cooked to perfection with beans :)

**Cheated a bit on dinner, put yuca root in the slow cooker, which is a starch technically, but it was necessary for the sake of deliciousness so I forgive myself

Heat Wave!

Woke up this morning, went to class, psyched to hit the gym aaaaand it's closed. Tried to get some fitness in nevertheless though.

15 min. bike ride to practice with 25 lb weighted vest

3x10 muscle ups
3x1 weighted muscle ups
3x10 dips
3x3 weighted dips

1 hour of rugby practice, now off to work a shift at the nitty

nutrition: not great, didn't have much of a selection in the fridge

breakfast: banana, 2 eggs over easy
lunch: tilapia with carrots and ranch
dinner: steak and 2 scrambled eggs with a handful of green beans
post-work aka dessert: two double captain and cokes (sorry i'm not sorry)

felt real tired today and really found myself craving starches, going to pick up some macadamia nuts/cashews tomorrow to see if i can try to subdue the cravings with those. otherwise just gonna keep powering through it, already feeling like my nutrition is a lot better and can see visible results.  no word on how long the gyms will be closed for, but if they're shut down tomorrow i might try to hit monkey bar gym or head back to the rugby pitch for some sprints.

Day One

Mile Warm-up: Still rehabing the torn ligament in my foot so I pushed myself with my pace, but not with the distance too much, ice bath right afterwards and it's feeling pretty good so I'm excited to start up some more endurance work in the future

WOD: 3 Rounds for time OH Squats @135 + 50 double unders

This one was a lot of fun, felt good about the DU's, absolutely smoked through them no problem.  OH squats were a bit slow, but unbroken and with good pace in between sets I felt good about this one.

3:30 (roughly) didn't have a stopwatch just a clock

Bench Press 3x10 @ 185 lbs
Curls 3x10 @ 30 lbs
Dips 3x15

Random Core work at the end

Good workout all around, maybe could have added a few more elements to it, but considering the gym was an absolute sauna i'll let it slide.

Nutrition

Breakfast: Yogurt and a banana
Lunch: Steamed broccoli, carrots, 1/2 chicken breast with a glass of skim milk
Dinner: Tilapia filet w/ roasted garlic/rosemary, carrots & ranch

First Post

So my boy Drew convinced me that getting a fitness blog to track my progress would be conducive to keeping me honest in my training/nutrition.  I'll be practicing a combination of crossfit/traditional weight training with some endurance/sprint work.  My diet will be a paleo-inspired diet with the exception of beans and milk, essentially the goal being just to keep me away from any starches. oh yeah, beer's an exception too on the weekends. first training post comes tomorrow, until then. cheers.