Run, pushups, situps

11/29/13

Walk 2 miles
Pushups x 100
Situps x 100
Weighted pushups (62#) x 50
Run 3.5 miles
Pushups x 100

run & pushups

11/27/13

Pushups x 100
Weighted pushups (62 #) x 25
Run 3.5
Walk 2

Chest & Core

11/25/13

Bar Pushups 4 x 25
Bench Press (135) 10, (175) 10, (225) 10, (275) 10
Incline DB Press (90) 3 x 10
Cable Crossovers (25) 10, (30) 10, (35) 10
---
4 rounds of:
Situps x 25
GHD Hyper Situps x 10
Back Extensions x 15

Legs

11/22/13

Jumped in on a leg workout with Josh Kosier (2011 Teenage Nationals Champ) from Complete Nutrition. Check Josh out in the November 2011 issue of Flex Magazine.

Leg Press (640) 20, (820) 20, (1000) 20, (1090) 15, (640) 35
Leg Extensions (90) 10, (150) 8, 8, 8, Drop Set (150) 8, (130) 8 (100) 8 (70) 8
Hip Flexor Curl (50) 3 x 15
Walking Lunge (30) 3 x 30

Kosier did a few sets of heavy squats before the leg presses. I opted out of the squats. I didn't want to rest the bar on my traps, or put the bar in the front rack position. My traps still haven't fully recovered from the competition last weekend and I have a compressed nerve around the rhomboids and the infraspinatus or possibly some carpal tunnel syndrome on my left side. My left thumb and sometimes my index finger tingle, but they seem to be related to the position of my back and shoulders, more than my wrist or elbow.

Active Rest: Situps, Arms, Ropes

11/21/13 - Active Rest

My traps and hamstrings needed a bit more recovery time, so I just did some ab and arm work. I also got a deep tissue massage that focused solely on my back for 60 minutes. I definitely needed it.

Situps x 100
Cable Curls 4 x 10
Rope Press 4 x 10
21 Curls x 3
Overhead Rope Press 3 x 10
Hammer Curl 3 x 10
Overhead Dumbbell Press 3 x 10
LF Machine Curls 3 x 10
Dips 3 x 10
4 rounds of:
Ropes (alt. waves) 60 seconds
Rope Pulleys 60 seconds
Situps x 25

DUs, WBS, Burpees, BJs, Pullups, Barbell Rows, Cable Rows, DUs

11/19/13

Double Unders x 100
3 rounds, 21-15-9 reps of:
Wall Ball Shots (20#)
Burpees
Box Jumps 24"
Pullups
(9:10)
---
Barbell Rows (135) x 15
Cable Rows (160) 10, (180) 4, (200) 4, (220) 4, (240) 4
Double Unders x 100

One more rep! Workout 3, CrossFit Visone's Turkey Takedown

Rest Day

11/18/13 - Rest Day

Took the day off completely, none of that active resting bullshit! I felt pretty good today, except for my traps feel like they have been tenderized with a mallet.

Turkey Takedown (Day 2) W1: Snatch & Burpee BJ's, W2: Shoulder to OH, T2B, HC, PU, WBS, DL

11/17/13

Workout 1 (8 minute time cap)
5 rounds of:
Power Snatch (115#) x 5
Burpee Box Jumps (24") x 7
(6:55)

Workout 2 (12 minute time cap)
3 rounds of:
Shoulder to Overhead (95#) x 9
Toes to Bar x 9
2 rounds of:
Hang Clean (135#) x 15
Pullups (no butterfly allowed) x 15
1 round of:
Wall Ball Shots (20#) x 21
Deadlifts (225#) x 21
(I could only finish 10 or 11 deadlifts)

Day 2 of the Turkey Takedown proved to be just as fun as the day before. My mind was up for the task, but my body was a few steps behind. When the first workout was announced, I was relieved until I got halfway through round one. A 115# power snatch felt like 185#, and my quads were smoked by the 4th burpee box jump, now add 4 more rounds and another workout! My forearms were so fatigued in the second workout, I lost the bar during the hang cleans three times and I could barely get the clamps off to add more weight for the dead lifts. So much fun!

Turkey Takedown (Day 1) W1: Run, W2: Bear, DU's, Thrusters, W3: Row, OHS, KB Swing

11/16/17

CrossFit Visone's Turkey Takedown! So much fun! Good programming, very challenging! Brandon Pastorek did a great job! I am looking forward to day two. I did as well as I expected for my first competition, not sure where I stand at this point, but I know what my weaknesses are.

Workout 1
Run 1.5 miles (w/25# bumper plate)
Run 1.5 miles
(24:14)

Workout 2
Bear Complex 1 Rep Max (215#)
AMRAP 1 minute:
Double Unders x 20
Thrusters (95#)
AMRAP 2 minutes:
Double Unders x 20
Thrusters (95#)
AMRAP 3 minutes:
Double Unders x 20
Thrusters (95#)
(37 thrusters)

Workout 2
Row 1000m
Overhead Squat (45#) x 50
Kettle Bell Swing (53#) x 100
Overhead Squat (95#) x 50

Final Rest Day Before Contest

11/15/13

Pretty much a total rest day. I did a few exercises and stretched on the rings for a bit, but that was all.  I bumped my calories up and tried to sleep more this week in preparation for the Turkey Takedown tomorrow (www.crossfitvisone.com). I didn't have time to train for this contest and I didn't change anything about this weeks workouts, since I found out about it Friday and signed up last Monday. I did brush up on butterfly kipping, and double, unders, which both still need a lot of work. Nervous and anxious! Not feeling super confident, but fuck it!

Gymnastics (active rest day)

11/14/13

Handstands
Muscle Ups
L-sits
Skin the Cat

W1: "Annie" (Situps, DU's), Pullups & W2: Row, "Annie" (DU's, Situps)

11/13/12

Workout 1 "Annie" (backwards)
5 rounds, reps x 50-40-30-20-10
Situps
Double Unders
(9:10)
Butterfly Kip Pullups x 100 (9:30)

Workout 2
Row 1 mile (6:01)
Row 1 mile (6:36)
5 rounds, reps x 50-40-30-20-10
Double Unders
Situps
(7:15)

Row, Burpees (PR), (light cardio, contest prep)

11/12/13

Light Cardio for the next 4 days. Turkey Takedown (www.crossfitvisone.com) this weekend!

Workout 1
Row 1 mile (6:30)
Row 20 calories
Row 20 calories
Row 2 miles (14:40)

Workout 2
Burpees x 100 (5:15)

W1: Butterfly Kip, W2: Thrusters, Double Unders & W3: "Walsh" Burpee/Pullups, Squat, Overhead Run

11/11/13

Workout 1 (7:30am)
Butterfly Kip Pullups x 100

Workout 2 (12:00pm)
Thrusters (70) x 30
Double Unders x 25
Thrusters (70) x 20
Double Unders x 50
Thrusters (70) x 10
Double Unders x 75
(12:00)

Workout 3 (5:45pm)
"Walsh" www.crossfit.com hero wod
4 rounds of:
Burpee Pullups x 22
Squats (no rack) (185#) x 22
Overhead Run (45# plate) x 200m
AMRAP 30 minutes = 156 reps
(38:13)

I did a drop in workout at www.crossfitvisone.com. They put a 30 minute cap, or AMRAP, I could only complete 3 rounds plus Burpee/Pullups x 22 in 30 minutes. I took a good break and then finished the remainder (Squats x 22 and 200m overhead walk) in 38:13. I did the burpee pullups unbroken with a couple breaths between reps. The squats I tried to break up something like 12-6-4.  Which sucks because I ended up dead lifting, cleaning, and pressing 185# x 12. I used the overhead walk for cardio recovery. I had no problem keeping the weight overhead for 200m unbroken, but it smoked my shoulders, so I still had to take some decent breaks. I am inefficient and slow as shit–is what I am really trying to say. My traps are smoked!

Chicago's Perfect 10 at Navy Pier (10 mile)

11/09/13

10 mile run
(1:44)

Faster than I planned to run, but I wasn't sure what to expect. Since this was my first 10 mile, I wanted to take it easy until I felt comfortable. I could have probably ran it around 1:30, but I shuffled with my running partner until I got to mile 5, at which point I increased my pace steadily. At mile 9 I had plenty of energy to push about a 7 minute pace, and finally sprinting the last 50 yards.

I ate a half cup of oatmeal, a Starbuck's Berry Refresher, and only drank half of a shake (1 cup of berries, 1 scoop of protein, 1.5 cups of water). I took a Gu shot at mile 5 and a Gatorade at mile 7.
My left knee has been a little tight and slightly painful at the insertion of the Biceps Femoris. Rolling and stretching for recovery. One more race for this season, (Jingle Bell Run 10k, Chicago)!

Row, Toes to Bar, Situps, GHD/WB Situps

11/08/13

Row 1600m

5 rounds of:
Toes to Bar x 15
Situps x 25
---
GHD Wall Ball Situps (8#) 4 x 10

Arms, Cleans, GHD Situps, L-Sit, Skin the Cat

11/06/13

Cable Curls/Rope Press 4 x 15
21 Curls/Overhead Rope Press 3 x 10
Hammer Curls/Overhead DB Press 3 x 10
Barbell Curls (45) x 100
Hang Cleans (95) x 100
3 rounds of:
GHD Situps (with 10# med ball) x 15
L-Sit to Skin The Cat to L-sit x 2

W1: Burpees, Squats, Hip Extensions & W2: MU, PU, Bench, Inc DB Press, Crossovers, Dips

11/06/13

Workout 1
Burpees x 100 (6:01)
Squats (95) x 100 (9:35)
Hip Extensions x 100

Workout 2
Muscle ups x 15
Pushups x 100 (2:30)
Bench Press (135) 20, (175) 10, (225) 10, (225) 5
Incline DB Press (75) 10, (80) 10, (85) 8
Cable Crossovers (30) 10, 10, 10
Ring Dips 10, 10, 10, 10

Wall Balls, Squats, Leg Press, Dead Lift, Handstand Walks

11/05/13

Wall Ball Shots (20) x 100
Squats (135) 10, (205) 10, (225) 10, (275) 4, 2
Leg Press (550) 20, 20, 20, 20
Dead Lift (225) 20, 10, 10, 5

Skill Work: Handstand Walks

Acitve Recovery - "Fran" (Thrusters, Pullups) & Situps

11/04/13

"Fran" benchmark workout - www.crossfit.com
21-15-9 reps of:
Thrusters (95)
Pullups
(7:11)
---
Situps x 100

I was suckin' wind on thrusters, but my butterfly kip is getting much better. My left hand tore during the warmup and my right hand tore before I got to 15 on the first set of pullups, which didn't help my time. My blisters and calluses aren't really to blame, my real excuse is shit diet and avoiding thrusters. I hate thrusters, but I need to start programming them a couple times per week until I get Fran under 5 minutes.

WB Shots, Pullups, KB Swing, WB Situp, Toes to Bar, Burpees (Partner Workout)

11/03/13

Partner Workout: alternate 10 reps with a partner until you reach the prescribed number of reps.

Wall Ball Shots (20) x 150
Pullups x 100
Kettle Bell Swing (70) x 100
Wall Ball Situps (14) x 200
Toes to Bar x 100
Burpees x 100

Spartan Sprint

11/02/13 - Spartan Sprint (3+ miles and 15+ obstacles), Miller Park, Milwaukee, Wisconsin
Time: 51:02
Overall: 257th/3273
Age Group: 49th

The view from the spectators seats overlooking the finish line.

I had a blast! The obstacles were challenging, but it seemed more like a workout than a race.  I think the Urban Warrior Dash was a little harder, but the Spartan Sprint in the Milwaukee stadium was pretty cool. The obstacles started with bear crawls and high knees up 3 or 4 flights of ramps followed by 30 overhead ball slams with a 25-pounder. Lots of walls to hurdle, ranging in height from 4 - 8 feet. There were several types of carrying obstacles, (sandbags, water jugs, cement blocks). I thought the weights could have been a bit more challenging.  I loved the Concept 2 rower obstacle of 500 meters under 2 minutes. It was tough because you couldn't see your pace or the time, you could only see your meters. If you failed, you had to do 30 burpees, which was the penalty for any failed obstacle. There was a Hercules Hoist where you had to hoist a cement block up about 25 feet, jump rope with a heavy rope, box jumps, cargo net and a rope climb, as well as countless stairs climbs up and down the stadium bleachers.

Margot Miley, her super trainer Matt Hoeft, and myself.

KB Swing, Squat, Clean, Deadlift, Muscle Up, HSPU, L-SIt-Skin the Cat, Box Jump

11/01/13

Warmup, 5 rounds of:
Kettle Bell Swing (45) x 10
Squat x 10
---
Hang Cleans (95) 4, (135) 4, (155) 4, (185) 4, (205) 4, (225) 2 -
Dead Lift (225) 4, (255) 4, (275) 4, (295) 4, (315) 4, (335) 1, (355) -

3 rounds of:
Muscle Ups x 5
Handstand Pushups x 5
L-Sit to Skin the Cat to L-Sit x 3 (without touching ground)
Box Jumps (36") x 3
---

Diet is probably around 80/20 most of the week and possibly 60/40 on the weekend.
My calories have been erratic all month (too little during the day, too many at night), my strength is most-likely suffering because of this. Tried to clean 225 x 4 and failed on the 3rd, then tried to pull 355 off the floor, but the weight seemed to be cemented to the floor. Then we programmed the wod for 6 rounds and in the first round decided 3 would be pushing it.