Wednesday, May 25th, 2011 - Fran

Attended Rope Operations for work all week. Haven't had much time to workout.

Worked up to a heavy 1 rep thruster:  165lbs

Felt heavy, but not PR heavy.

Fran
21-15-9
95lb Thrusters
Pullups

Jake - 5:33 rx'd (11 second PR)

Lots of positive points on this workout. The thrusters never once felt heavy like they have in the past. In fact, the pullups seemed harder than ever. I guess that's because I'm about 10lbs heavier then the last time I did Fran. I never got the "Fran cough" after the workout. Also, the soreness in the day after never wasn't as horrible as it was in the past. I truely feel that I didn't give this my all. I can't wait to do Fran again and set a BIG PR.

Saturday, May 21st, 2011 - 2011 Regional WOD

Done in a team of 4.  Each member of the team starts after each individual.

Row 20 Cal
30 Burpees
30 Ground to overhead with 45lb DB's
30 Toes to Bar
100' lunges with 45lb plate held overhead
150' sprint

I was the anchor for the team.  I finished about 2 seconds after team 2's 3rd person finished.  Very challenging WOD.  As a team we finished around 17 minutes.  Individually, I would say this took me about 13-14 minutes to complete.

Friday, May 19th, 2011 - Press / Metcon

Press
95lb x 5
110lb x 3
125lb x 3

5 Rounds for time
5 95lb squat snatch
8 toes to bar
8 barbell bar hops

7:03 rx'd

Thursday, May 18th, 2011 - Deadlift / Row

Deadlift
220x3
250x3
280x4


Row 3200M
13:56 - rx'd

Wednesday, May 18th, 2011 - Pain in the Man Cave

Last cycle was awesome.  First time in forever that I did a 3 days on, 1 day off.  Fish oil is doing my body good.  It's been about a month since I quit my part time job.  It's really weird.  I've had a minimum of 2 jobs since I was 21.  Two things are going to happen, I'm going to get very serious about my training.  Or, I'll get a 2nd job again....lol

Front Squat
Warmup: 95x5, 115x5, 145x3
Work Set: 185x5, 185x5, 185x5

Ring Rows: 3x8
Toes to bar: 10 unbroken

My 4 year old boy starts tball, basketball and soccer this summer.  So together we ran 200m x 2.

Tuesday, May 17th, 2011 - Bench Press wk 2

Bench Press
125x3
145x3
165x3

Monday, May 16, 2011 - Back Squat wk 2.

Back Squat
205x3
235x3
265x4

Metcon
7 Min AMRAP
3 deadlifts @ 275
7 DB push jerks @ 45

7 rounds + 3 reps

Sunday, May 15th, 2011 - 1RM Power Clean / JT

Made it into CFWC this morning.  Wasn't sure what I felt like doing.  Everybody was already doing a metcon, so I grabbed a bar and warmed up with some power cleans.  Didn't feel like stretching, but I knew power cleans would get a large majority of my body properly warmed up.

Worked up to a 1RM:  210lbs (5lb PR) - FUCK YEAH!!

JT
21-15-9
HSPU
Ring Dips
Pushups

13:47 - scaled
WOW that was probably the worst workout ever.  I couldn't even imagen being able to do that Rx'd.

Saturday, May 14th, 2011 - Push Press / Wannabe Helen

Very pressed for time.  Had my sisters college graduation NIU today at 1pm.  Also, had to been back at work by 7pm.  No time to make it in CFWC.  Rolled up the garage door, let some sunlight in and we got it on.

Push Press
Warm up: 75x5, 95x5,135x3,
Work set: 3x5 @ 150

Metcon:
3 Rounds for time
400M Run
10 hand release pushups
10 pullups

10:13

I didn't measure it out, but it's pretty close.  It might be 380M or it could be 420M.....who knows.

Newsflash!!!!!  So, I've been bitching a moaning about not being able to recover and what not right?  I upped my carb amount and that helped a little.  I was still feeling pretty wrecked though after wods and it was taking forever to recover.  I would ice, stretch, etc.

Took some fish oil two days in a row and PRESTO!  I feel normal again.  WTF!!!  I stopped taking fish oil back in the fall as well.  Why do I do this to myself?  I guess I fully realize that I cannot Crossfit regularly, unless I take fish oil on a regular basis.

Thursday, May 12th, 2011 - Deadlifts/Metcon

5/3/1 - week 1
Deadlift 5-5-5
205-235-265

WOW...shockingly this didn't feel heavy.

3 rounds for time
10 Thrusters @ 135lbs
10 bar hop burpees

2 rounds at Rx'd 7minutes and change

Adductors started hurting really bad, so I called it quits.

Tuesday, May 10th, 2011 - WK 1 Bench press 5/3/1

Bench Press
5-5-5

115/135/150

Hurting pretty bad.  Shoulders, abs....ugh

Overall in general, I feel as if my strength is down.

Monday, May 9th, 2011 - Week 1 of Wendler 5/3/1

Back Squat
5-5-5
195/220/250 - OMG did this feel heavy.  WTF

10Min AMRAP
10 DB Push Jerks@ 45lbs
1 round of Cindy w/ C2B's

4 rounds + 5 reps

Cashout - 50 GH Situps  (most I've ever done in one training session)  WOW did it hurt.

Sunday, May 8th, 2011 - Trying to get the engine restarted

Well, I've gotten like 2 nights in a row where I got more than 5 hours of sleep. I got 6.5 last night. Starting to feel a little better so...into the weight room I went.

Back Squat
95lbs x 5
115lbs x 5
135lbs x 5
185lbs x 3

Push Press
115lbs x 5
115lbs x 5
115lbs x 5

Later tonight
45 bar hop burpees
30 knees to elbows
15 deadlifts@205lbs

Giving myself a 10 minute cutoff. Lets hope it goes well.

Rx'd - 8:05

That wod sucked. The K2E's taxed the grip enough to make 205 deadlifts challenging. Unfortunately, I had to break them up into 5/5/5.

Friday, May 6th, 2011 - UGH...

Was planning on heading into CFWC today. Yesterday at work crushed me. Quite a few calls in the middle of the night.

It's sunny out, mama is at work and I got the kids. Took the train into Chicago, kids and I visited the Sears tower.

Walking is physical activity right...LMAO

Later in the evening, I reorganized my garage and got the squat rack into a nice new location.

Push Press
75lbs x 5
95lbs x 5
125lbs x 5
165lbs x 2
165lbs x 3

Wednesday, May 4th, 2011 - Where ya been? Where ya at? Where ya going?

So, the last week and a half has been some what of a "hell week". Without looking at a calendar, I can't even count the hours at work. I know it's a little over 100 though.

My sleep has been wrecked. Nutrition got thrown out the window. Recovery, haha forget about it. The first two days after 11.6, my legs were as stiff as rocks. I did some light lacross ball work and some foam rolling. I don't feel as strong and definitly run down. My stomach is feeling HORRIBLE from all the grains and pastas I've consumed. YUCK! I'm stupid!

I LOVE my job, but it can and will wreck havoc on your health, if you let it. Which is why, I'm so thankful I found Crossfit. It has definitely given me the tools, that I'll need to have a successful 25-30 year fire career.

Yesterday, we had a firefighter consumption test. I showed a video on here a few weeks ago. So, even though I haven't gotten any weights or metcons in since last Saturday, I did about 16 minutes of strenous work.

Now let's set some goals.

By June 30th - Sub 5 minute Fran
By July 30th - 350lb Back squat
By July 30th - 205 Push Press
By July 30th - 5 unbroken HSPU's

I hope to get back to CFWC by Friday/Saturday of this week.

Saturday, April 30th, 2011 - Crossfit Open WOD 11.6

7 Minutes of as many reps as possible

3 Thrusters @ 100 lbs
3 Chest to Bar Pullups
6 Thrusters @ 100 lbs
6 Chest to Bar Pullups
9 Thrusters @ 100 lbs
etc.

Finished with 79 reps.

Just like that the Crossfit Open is over. Let's reflect on the Open...
I thought it was one hell of an event. As I expected, I would do better as the open went on. I wish I would have had better conditioning coming into it, but it just makes me hungier for next year. The added strength helped out so much. Had I had better conditioning, I would have had done alot better with 11.1

I think the workouts were programmed wonderfully. Very challenging no matter your fitness levels. I don't think anyone got cheated or didn't place where they should have. There are some men/women who can just flat out WORK. It's amazing when you look at some people's scores. People can say they cheated or their range of motion was shorted 1 inch, but come on let's be serious. If you got 25 reps in the clean and jerk wod and the guy who got 90 reps didn't lock out at the top of the jerk, were you really going to beat the 90 rep guy.

I had alot of fun and pushed myself to the limit every time.