Wednesday, August 31st, 2011 - Power Cleans, Runs, Rows

 being

3 sets @ 97-100%:

15 clean and jerk - 135#/95#

Run 200 m

Row 250 m

rest 10 min actively b/t sets

Being
5:26 (row - 55 seconds)
6:11 (row - 53 seconds) (run was horrible)
Ran out of time to get the third round in.

The cleans felt heavy today.  Did lots of landscaping this morning for about 5 hours.  Tried to eat as much as I could this afternoon.  Felt tired and sluggish this morning.  The run on round 2 SUCKED big time.  I was trying to run as fast as I could.  It was more like a slow job.

Tuesday, August 30th, 2011 - 100 Turkish Get Ups

Being

 

100 TGU not for time – 16/12 kg – slow and steady

 

 67 minutes

Sunday, August 28th, 2011 -

 function/being/will

 

10 rounds for time:

Row 500 m

15 push up burpees

 

post BWT in pounds, total time and avg time/round to comments

(i.e. 145#, 30:30, and the 10 seperate round times)

22:53 - only did 5 rounds
3:52
4:36
4:40
5:07
4:35
Didn't eat breakfast, didn't eat lunch, ate dinner and rushed to do the workout. Not smart on my part. Didn't have the fuel to get me through this one....sigh...

Saturday, August 27th, 2011 - Birthday, Power Clean PR

First and foremost, HAPPY 3rd BIRTHDAY to my wonderful daughter Addison!

A. Workup to 1RM in the power clean
B. Workup to 1RM in the close grip bench press

Score in BP/PC ratio

A. 215(5lb pr)
B. 200 - have never tested 1RM

score - .93

Power clean catch was pretty ugly, but I got it.

Wednesday, August 24th, 2011

being

A. OHS - build to a tough 3; NOT a 3RM; rest as needed
+
for time:
30 wall balls unbroken
50 walking lunges - 90#/60# sandbag on shoulder
15 muscle ups
50 walking lunges - 90#/60# sandbag on shoulder
30 wall balls unbroken

OHS: 95x3, 115x3, 135x3, 165x1(fail)






for time:
30 subbed 45lb barbell thruster (no wallball)
50 walking lunges - 75lb barbell
15 Chest to bar Pullups / 15 ring dips (cant do MU's)
50 walking lunges - 75lb barbell
30 subbed 45lb barbell thruster (no wallball)


20:57

Tuesday, August 23rd, 2011

being

A. clean grip dead lift @ 11X1; 60% 1RM; 8 sets of 3; rest 45 sec
B1. high hang power clean - 3 x 3 @ 80%; rest 2 min
B2. close grip bench press @ 30X1 - 5,5,5; rest 2 min
C. GHD raises - 12 x 5; rest 1 min


A. 195 used for all 8 sets
B1. 95lb
B2. 95lb
C. Completed

Sunday, August 21st, 2011 - Still going strong with OPT

5 tough Front Squat
10 burpees AFAP
15 chin ups COVP AFAP

rest 5:15 actively x 5-7 sets @ 95%
(add FS weight per set)

155lb / 1:25
165lb / 1:27
175lb / 1:44
185lb / 1:44
190lb / 2:33

All the pullups were very broken.

Too much alcohol this weekend with a group of fellow xfiter's. As much of a drop off as I had in set 5, I'm pretty happy. I wanted to quit before the set even started.

I'm really pleased with how my training is going, under OPT's programming. I've slimmed down a bit to 183-185. My strength numbers have stayed consistant and my conditioning has only improved. The past few days I ran a 3K and the next day I ran a mile for time. Both runs felt great. I never was winded at all.

August 6th, 2011 - How's it going?

Still sticking with OPT's programming.

It's been pretty interesting thus far. Overall, I feel great. I'm down a few lbs. I've been weighing 185 pretty regularly. Strength feels good. Conditioning feels like it's improving. The biggest difference that I feel lately is that I don't feel so beat up on a regular basis. I'm making the attempt to sleep a bit more, but the biggest change has been the programming. I stopped taking fish oil on a regular basis. In the past, I thought it made such a difference.

Diet has been cleaned up a bit, but nothing SUPER strict. I still have some chocolate milk and a candy bar here and there. The one thing that I almost refuse to eat 99% of the time is bread and pop.

Recent accomplishments:
-205lb hang clean x 2 reps
-170lb touch and go squat cleans x 3 reps

OPT's programming has also called for Glute ham raises. OMG, are these eff'n hard.

This is been a very good move for me. Leaving regular crossfit metcon's behind that is. I miss the peeps, but it is what it is. Some other realizations that I've had recently is that "natural talent" vs. "hard work". People who work hard and have great bodies and put up great numbers, have been working hard for a "LONG" time. I keep telling myself to keep working hard and the results keep showing up.