Wednesday, December 30, 2009 - Rest Day

Getting ready to fly south. Got busy getting ready so a good day for a rest day.

Just read a statement describing CrossFit that I thought was really good...

"If it doesn't exhaust you, you're not doing it right, pain isn't necessarily bad, and you can do more than you think."

Tuesday, December 29, 2009 - Deadlift 5-5-5-3-3-3

I went over to the PBOC with some other CrossFitters last night and did a little Deadlifting. Sure is nice to have the additional motivation.

Deadlift 5-5-5-3-3-3
245x5, 245x5, 255x5, 275x3, 295x3, 315x3(PR)

Check that out, Jason. That works out to about a 340 1RM. I am really liking this program. Looking forward to hitting it Friday for the new year!

5x500 Row with 3 minutes of rest in between each 500 meters.
1:40, 1:50, 2:02, 2:04, 1:54 - I was sucking wind on this one.

Monday, December 28, 2009 - Intermittent Fasting & Rest Day

Did another intermittent fast today. Went a total of 23 1/2 hours. I tried breakfast to breakfast, certainly a much better way for me then dinner to dinner. I sure feel good after the fast. Rest day. Did nothing but stretching.

I just wanted to add an article in here regarding strength based CrossFit met-cons with heavy weights vs. the long drawn out met-cons just focusing on endurance. This is a very good read:

The Whole 9 Lure of the Sexy met-con

Sunday, December 28, 2009 - PBOC Team WOD

I went over to the PBOC for a Team WOD. It ended up being pretty fun. There were three teams of two.

For time each team had to complete the following:

60 Sumo Dumbbell High Pulls (35# & 45#)
60 Knees to Elbows
60 Burpees
60 Situps
60 Dumbbell Push Jerks (30# & 35#)
Row 800 Meters

Time for our team was 15:28. We lost. :)

Saturday, December 26, 2009 - Rest Day

This was sort of a forced rest day. I was planning on traveling to a different camp for a team WOD. I was pretty excited about that one but a storm moved in and I wasn't able to make it due to high winds and blowing snow.

Max Percentage Chart - Hey Jason, I found that max chart. WHAT AN AWESOME TOOL! This puts Coach Rut's workout into better perspective when calculating weights and target weights on 5-5-5-3-3-3 days. I also watched the new video from the main page with Louie Simmons and his mathematical approach to working out, I totally get that. VERY COOL STUFF!

Have you thought about incorporating any of Louie’s speed work and box squats into our routines?

Friday, December 25, 2009 - Main Page WOD - Bench Press 1-10-1-20-1-30

Main Page WOD - Bench Press 1-10-1-20-1-30
Warmup - 12x135, 12x135
255x1(PR), 205x10, 255x1, 185x20(broken), 215x1, 135x30(broken)
Total - 1250

What an AWESOME workout! That was one of the more fun lifting style main page workouts that I have seen. VERY COOL!

I got myelf to thinking. My max bench and squat are the same. Huh. That isn't good. Jason, we have to hit this hard. I need your help, brother. Kill me with squats.

Thursday, December 24, 2009 - M.E. Deadlift 1-1-1-1-1

M.E. Deadlift - 1-1-1-1-1
225x1, 245x1, 265x1, 295x1, 315x1(PR)

Deadlift - 225x5, 225x5, 225x5
Back Extensions - 3x20
AbMat Situps - 200 (broken of course)

The above weights represent close percentages to the M.E.B.B method per Coach Rut. Thank you very much Jason for the information! I was able to add 5lbs. to my deadlift last night. Probably not the best plan to do M.E. Deadlifts two times in four days but I wasn't feeling too good about the squat equipment they have here and the Deadlifts were just so much fun on Monday. Looking forward to trying those percentages on my bench.

Wednesday, December 23, 2009 - Shoulders

A little low on the motivation at first. I couldn't leave our camp to use actual weights. Our gym is VERY nice but is set up globo style and certainly doesn't fit anyhing I would be intersted in. You could buy a few bars and a lot of bumbers for the money one of those machines cost.

Dumbbell Thrusters - 35# x 25 (broken)
Dumbbell Push Jerk - 30# x 50 (broken)
Globo workout - Not sharing the specifics on this one.

Tuesday, December 22, 2009 - Rest Day

Just a general Rest Day.

Monday, December 21, 2009 - M.E. Deadlift - 3-3-3-1-1-1

M.E. Deadlift - 3-3-3-1-1-1
225x3, 275x3, 285x3, 295x1, 305x1, 310x1 (PR)

3x20 Back Extensions

Wow, what a back workout. THAT. WAS. SO. MUCH. FUN!!!

Sunday, December 20, 2009 - Intermittent Fasting and Tabata

So today I tried something new for me, intermittent fasting or (IF). I went 25 hours between meals. It was a bit tough and I was a little shaky in the end but it wasn't as bad as I thought it would be. I am going to do this once a week going forward and see how I feel. The more I have read, the more excited I am about this. More information on IF can be found at www.robbwolf.com

Today was a scheduled rest day but I just couldn't celebrate my fast with inactivity so I decided to do a short 12 minute Tabata workout.

IF Tabata - 24 rounds
Pushups 24-22-15-7-6-7-7-7
Squats 12-12-12-10-10-10-10-11
Situps 9-9-9-8-7-6-7-8

Total - 249

Saturday, December 19, 2009 - SLEEEEEP DAY.

I was going to run a little WOD after work today and got back to the room and fell asleep on my bed with my coat on. Woke up about 18:30 and figured my body was telling me something. Took a couple of GABA and was out before 20:00. Slept until 04:45 so a pretty good night of sleep.

Friday, December 18, 2009 - M.E. Supine Bench Press

M.E. Supine Bench Press - 3-3-3-1-1-1
205x3, 215x3, 225x3, 235x1, 245x1, 255xF

Four rounds for time w/26# Kettlebell - 16:28
5R&5L - Turkish Get Ups
25 - One Handed Kettlebell Swings (Alternate 25 Right then 25 Left)

Completed a total of 250 push ups during breaks at work.

Thursday, December 17, 2009 - Semi-rest day

Back to work.
4x50 AbMat butterfly situps
3x20 Wall Squats working on form and posterior chain focus.

Worked on shoulders with dislocates and general stretching.

Wednesday, December 16, 2009 - M.E. Romanian Deadlift

M.E. Romanian Deadlift 3-3-3-1-1-1
195x5, 215x3, 245x3, 265x1, 315x1, 335x1 (PR)

For Time - 9:17
20 Two Pood Kettlebell Swings
20 Pull Ups
15 Two Pood Kettlebell Swings
15 Pull ups
10 Two Pood Kettlebell Swings
10 Pull ups
5 Two Pood Kettlebell Swings
5 Pull ups

Took the boys to a sledding hill that was just insane. It has been snowing like crazy. The hill was about 200 yards, had about 16" of snow and it was STEEP. Nice little METCON just climbing that thing, did it about ten times.

Tuesday, December 15, 2009 - Rest Day

Just a general rest day.

Monday, December 14, 2009 - M.E. Hang Power Cleans

M.E. Hang Power Clean - 3-3-3-1-1-1
155x3, 165x3, 167.5x1, 167.5x1, 170xF

2x20 Reverse Hypers with Jason pushing down on my feet.

5 Rounds for time w/95# - NEVER LET GO OF THE BAR!!! - 10:33
6x Deadlift
6x Bent Row
6x Hang Power Clean
6x Thrusters
6x Push-ups with hands on the bar

This was an AWESOME METCON!

Sunday, December 13, 2009 - Rest Day

Rest Day. Did some shoulder dislocates and stretching.

Saturday, December 12, 2009 - M.E. Supine Bench Press

M.E. Supine Bench Press - 3-3-3-1-1-1
205x3, 225x3, 235x2 3/4(Jason helped with two fingers), 240x1, 250x1 (PR), 255xF

Romanian Deadlift 3x5 185#

AMRAP in 12 min. - 6 Rounds w/95#
3 Barbell Hang Power Snatch
6 Ring Rows
9 Knees to Elbows

Friday, December 11, 2009 - Rest Day

This isn't normally a rest day but schedules didn't work out for Jason and I. We will workout on Saturday. Did some stretching and practiced my Hanging Power Clean form with 95 pounds.

Thursday, December 10, 2009 - Rest Day

Didn't do much of anything today. A little sore from Monday, Tuesday and Wednesday.

Wednesday, December 09, 2009 - M.E. Back Squats

M.E. Back Squats 3-3-3-1-1-1
225x3, 225x3, 225x3, 245x1, 255x1 (PR), 275xF

Worked a lot on form and techique. Spent about an hour prior to the workout on squat technique with Jason.

Five Rounds for Time - 20 Burpees and 250M Row - 20:07














Jason squatting 565#. The guy is a MONSTER!

Tuesday, December 08, 2009 - Main Page WOD

For Time - Forgot to get time off of board - GAH! Don't ever do that again.

Run 800 Meters (8 mph on treadmill) - It was like -2 outside.
30 Hip Back Extensions
30 GHD Situps
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Situps

Monday, December 07, 2009 - M.E. Hang Power Clean

M.E. Hang Power Clean 3-3-3-1-1-1
155x3, 165x2, 165x3, 175x1, 175x1(PR), 175xF

For Time - 10:13
10 24" Box Jumps and 1 Dip
9 24" Box Jumps and 2 Dips
8 24" Box Jumps and 3 Dips
...continue until you finish with
1 24" Box Jump and 10 Dips

Sunday, December 06, 2009 - Rest Day

Rest Day. Did some shoulder dislocates and stretching.

Saturday, December 05, 2009 - Technique Work

Completed two hours of technique with Jason. Squats, cleans, presses and jerks. Completed Grace with 95 pounds.