SLEEP (hrs): 7.5
WOD: OHS 3x5@95
Tabata push ups 15-8-7-6-7-6
MP Hill sprints: 4x:23 (rest 3x)
Row: 1k (3:52.6)
MWOD: foam roller DWU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: A
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Water
Protein powder x1
Coconut water
Coffee
DHL omelete
Sausage patty
Bacon
Water x1
Powerbar Protein Plus
Water
BK chicken salad
Chicken fries
Pork skins
Apple
Sunflower seeds
Sunday, October 9, 2011
SUNDAY 111009
Saturday, October 8, 2011
SATURDAY 111008
SLEEP (hrs): 4.5/1.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Water
Cheesy eggs
Bacon
Water x2
Triple tall vanilla latte (-)
Cookie (-)
Taco Hell taco supreme x3 (-)
Pepsi (16oz) (-)
Crown n pepsi (-)
Cheetos
Ribs w BBQ sauce
Apple
FRIDAY 111007
SLEEP (hrs): 4.5/1.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: D
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Eggs
Sausage patty
Apple
Peanut butter
Triple tall vanilla latte (-)
Water
Popeyes popcorn shrimp (-)
Cole slaw
Biscuit (-)
Water
Crown n pepsi (-)
Popcorn
Ribs
Water
THURSDAY 111006
SLEEP (hrs): 7.5+
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Protein Power bar
Water
Eggs
Sausage patty
Apple
Peanut butter
Triple tall vanilla latte (-)
Fried half chicken
Water
Water
Protein Power Plus
Combination ramen (-)
Sent from my iPhone
Wednesday, October 5, 2011
WEDNESDAY 111005
SLEEP (hrs): 4.5 (2am shifters)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Protein Power bar
Water
Eggs
Sausage links
Apple
Peanut butter
Grande vanilla latte (-)
Popeyes 2-pc (-)
Red beans n rice (-)
Biscuit (-)
Triple tall vanilla latte (-)
Water
BK double chicken sandwich
Water
Tuesday, October 4, 2011
TUESDAY 111004
SLEEP (hrs): 6.0
WOD: Rapid Ascent (135-95-115)
Row: nada
MWOD: CFWU -pull ups
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: B-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Eggs
Sausage links
Apple
Peanut butter
Coffee
Water
Chicken cheese ramen (-)
PowerBar Protein Plus
Water
BK double chicken sandwich
Water
MONDAY 111003
SLEEP (hrs): 5.5 (NFL - 2:30)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Quad grande vanilla latte (-)
Cookie (-)
Water
Bulgogi
Green beans
Black olives
Cole slaw
Cucumber salad
Coconut water
BK double chicken sandwich
Water
Sunday, October 2, 2011
SUNDAY 111002
SLEEP (hrs): 7.5
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Dragon omlete
Bacon
Pears
Banana
Cereal (-)
Steak
Juice box (-)
Granola bar (-)
Cereal (-)
Curry chicken soup
Saturday, October 1, 2011
SATURDAY 111001
SLEEP (hrs): 6
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 3
Coconut water
Green smoothie (+)
Water
pizza (-)
Pepsi (-)
Pizza (-)
Ice cream (-)
Curry chicken soup
Coconut water
Ice cream (-)
FRIDAY 110930
SLEEP (hrs): 7
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Curry chicken soup
Crown n pepsi
Brazilian steak house
Ice cream (-)
Sent from my iPhone
Thursday, September 29, 2011
THURSDAY 110929
SLEEP (hrs): 7
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 2/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Snickers (-)
Chicken soup
Chicken, broth, peppers, cabbage
Half n half
Ice cream (-)
Pork rinds
Crown n pepsi (-)
Ribs
Green beans
Ice cream (-)
Wednesday, September 28, 2011
WEDNESDAY 110928
SLEEP (hrs): 6 (Damn Dexter)
WOD: nada
Row: nada
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: C
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Coconut water
Quad grande vanilla latte (-)
Cookie (-)
Water
Jerky pork rinds
Chicken legs
Green smoothie (24oz)
Mixed berries-Banana-apple
Protein powder (41g PRO)
Athletic greens
KALE
Coconut oil 2Tbs
Green tea
Jerky
Pork rinds
Kalbi
Tenjon chigae (-)
Ice cream (-)
TUESDAY 110927
SLEEP (hrs): 7 (2030-0330)
WOD: 5x400m run (2:00 rest)
1:30-1:30-1:31-1:28-1:34
Push up Rower Improvement (20-)
Row: nada
MWOD: mini WU foam roller
WATER (7x16oz): 4/7
NUTRITION: Level II
CHOW: C
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 3
Water
Super smoothie (24oz)
Mixed berries-Banana
Protein powder (41g PRO)
Athletic greens
Coconut milk (300 cal)
Coffee
Water x2
Jerky
Pork rinds
Steak
Guacamole
Green beans
Chicken thighs
Ramen cream of mushroom (-)
Peas
Ice cream (-)
Sent from my iPhone
Monday, September 26, 2011
MONDAY 110926
SLEEP (hrs): 6 (0300 NFL)
WOD: Annie (11:08)
Row: 1k warm up
MWOD: mega WU foam roller
WATER (7x16oz): 6/7
NUTRITION: Level I
CHOW: B
Fish Oil (g EHA/DHA): 2
Athletic Greens (Tbs): 2
Water
Bacon x2
Cabbage eggs x5
Guacamole coconut oil
Rotisserie chicken x2
Orange
Green tea
Water
Crack spaghetti x3
Ice cream (-)
Coconut water
Sunday, September 25, 2011
SUNDAY 110925
SLEEP (hrs): 9 (1700-0200)
WOD: rest day
MWOD: nada
WATER (7x16oz): 3/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Bacon x4
DHL omlete
Biscuit & gravy (-2)
Ramen (-)
Pepsi (-2)
Gummy berries (-2)
Ribs
Mixed veggies
SATURDAY 110924
SLEEP (hrs): 7.5+
WOD: rest day
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Coffee
Bacon x2
Cheesy eggs
Vanilla latte (-2)
Cookie
Taco Hell burrito nachos (-2)
Crown & Pepsi (-8)
Bed: 1700hrs
Friday, September 23, 2011
FRIDAY 110923
SLEEP (hrs): 6.0
WOD: CFY Baseline (6:05)
MWOD: foam roller - mega WU
WATER (7x16oz): 4/7
NUTRITION: Level I
CHOW: F-
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Vanilla latte quad (-)
Cookie (-)
Water
Jerky
BK chicken sandwich (-)
Green Tea
Jerky
NorCal margharita (-8)
Oktoberfest chow (-3)
Ice cream (-)
Thursday, September 22, 2011
THURSDAY 110922
SLEEP (hrs): 8.5
WOD: 1-mi run (7:14) B2BTabata squats (6-71)
MWOD: foam roller - mega WU
WATER (7x16oz): 5/7
NUTRITION: Level I
CHOW: F
Fish Oil (g EHA/DHA): 0
Athletic Greens (Tbs): 0
Water
Vanilla latte quad (-)
Cookie (-)
Water
Jerky
Water
DHL fajitas
Green Tea
Jerky
Coffee
Peanut M&Ms (-)
Ice cream (-)
230lbs 24%BF
WEDNESDAY 110921
SLEEP (hrs): 7.0-
WOD: OHS (165)-FS (205)-BS (245)
MWOD: mega WU
WATER (7x16oz): 6/7
NUTRITION: Level II (no sugar)
CHOW: B
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 3
Water
Fish oil
Water
Athletic greens
Bacon x2
Cabbage
Eggs x4
Banana (half)
Coffee
Heavy cream
Water
Jerky
Water
Curry Chicken Soup
Green Tea
Jerky
Curry Chicken Soup
Pork rinds
Ice cream (-)
Wednesday, September 21, 2011
TUESDAY 110920
SLEEP (hrs): 7.5
WOD: 500m-1000m-2000m row 1:37.9(8)-3:40.7(4)-7:30.3(5)
MWOD: mega WU
WATER (7x16oz): 5/7
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 3
Water
Fish oil
Water
Athletic greens
Bacon x2
Coconut oil
Cabbage
Eggs x4
Coffee
Water
Jerky
Taco Bell #2 wPepsi (-3)
Water
Ribs
Ice cream (-)
Monday, September 19, 2011
MONDAY 110919
SLEEP (hrs): 7.5+
WOD: 4x400-15 thrusters-15 PU (20:50)
MWOD: mega WU-foam roller
WATER (7x16oz): 6/7
NUTRITION: Level II (no sugar)
CHOW: A
Fish Oil (g EHA/DHA): 14/7
Athletic Greens (Tbs): 3
Water
Coconut water
Protein powder x2
Athletic greens
Coffee
Water
Rotisserie chicken x2
Water
Jerky
Green tea
Jerky
Chicken curry soup
Paleo banana ice cream
Fish oil
Sunday, September 18, 2011
SUNDAY 110918
SLEEP (hrs): 7.5+
WOD: Rest day
MWOD: nada
WATER (7x16oz): 1/7
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (g EHA/DHA): 0/7
Athletic Greens (Tbs): 0
Coconut water
Bacon x1
Dragon omelet x2
Coffee
Pork ribs w BBQ
Gummy berries x3 (-)
Pepsi (-)
M&Ms (-)
Gummy berries (-)
Peanut M&Ms (-)
SATURDAY 110917
SLEEP (hrs): 6.0- (tired)
WOD: FGB (313) class B
MWOD: nada
WATER (7x16oz): 4/7
NUTRITION: Level I (breakfast/protein)
CHOW: F-
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Coconut water
Athletic Greens
Bacon x2
Eggs x6
Cabbage
Vanilla latte (-)
Cookie (-)
Chips n salsa (-)
Brats (-)
NorCal margarita x4 (-)
Ice cream n M&Ms (-)
FRIDAY 110916
SLEEP (hrs): 6.0- (tired sore from run)
WOD: OHS 1-1-1-1-1 (165)
MWOD: megaWU
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
**spicy food comes out wrong**
Water
Athletic Greens
Bacon x2
Eggs x4
Cabbage
Coffee
Jerky
Steak
Cauliflower
Chicken broth
Beers (-)
Fajitas
Flour tortillas (-)
Chips n salsa (-)
Strawberry margarita (-)
Thursday, September 15, 2011
THURSDAY 110915
SLEEP (hrs): 7.0
WOD: BDE Run (3.7mi)
MWOD: nada
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x2
Eggs x4
Cabbage
Coffee
BK double chicken sandwich
Jerky
Green tea
Braut x2
Panang chicken
Ice cream (-)
Candy (-)
WEDNESDAY 110914
SLEEP (hrs): 6.0+
WOD: Half Cindy 6+15
MWOD: foam roller / mega warm up
WATER (7x16oz): 6/7
NUTRITION: Level I (breakfast/protein)
CHOW: B
Fish Oil (g EHA/DHA): 14/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x3
Eggs x4
Cabbage
Green tea
Bacon x3
Brauts x5
Green Tea
Chicken
Ice cream (-)
Tuesday, September 13, 2011
TUESDAY 110913
SLEEP (hrs): 9.0+
WOD: 15-12-9-6-3 Power cleans / barbell burpee (11:26) (105)
MWOD: foam roller / mega warm up
WATER (7x16oz): 6
NUTRITION: Level I (breakfast/protein)
CHOW: C+
Fish Oil (g EHA/DHA): 7/7
Athletic Greens (Tbs): 2
Water
Athletic Greens
Bacon x3
Eggs x4
Mushrooms, peppers
Green tea
BK double stacker x2 (-)
BK double stacker x2 (-)
Crack spaghetti
Ice cream (-)
Monday, September 12, 2011
MONDAY 110912
SLEEP (hrs): 4.5- 2am NFL
WOD: Front squat 5x5 / Db Bear 10
MWOD: foam roller
WATER (oz): 32
NUTRITION: Level 0
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 2
Coconut water - 8oz
Protein powder x1
Coconut milk - 8oz
Beef n broccoli
Veggies
Ice cream (-)
Spaghetti
Wine cooler (-)
Gogurt (-)
Granola bar (-) x5
Ice cream (-)
Sunday, September 11, 2011
SUNDAY 110911
SLEEP (hrs): 3.0
WOD: Rest Day
MWOD: nada
WATER (oz): 16
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Dragon omelet x2
Doritos (-)
Granola bar (-)
Spaghetti
Pepsi (-)
Coffee
Cookie (-)
Rotisserie Chicken
Granola bar x2 (-)
Sent from my iPhone
Saturday, September 10, 2011
SATURDAY 110910
SLEEP (hrs): 3.0-
WOD: Rest Day
MWOD: nada
WATER (oz): 24
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 0
Athletic Greens (Tbs): 0
Coconut water - 16oz
2x egg mcmuffin
Vanilla Latte (-)
Cookie (-)
Hamburger
Braut
Chips n cheeze
Crown n Pepsi x6 (-)
Ice cream (-)
Birthday cake
Sent from my iPhone
FRIDAY 110909
SLEEP (hrs): 4.5-
WOD: 5x 250m row, 25 PU, 25 BJ
MWOD: nada
WATER (oz): 48
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 12oz
Protein powder x1
Vanilla Latte (-)
Cookie (-)
Jerky
Pork chop
Crack spaghetti ++
Crown n Pepsi x2 (-)
Ice cream (-)
Thursday, September 8, 2011
THURSDAY 110908
SLEEP (hrs): 6.0+
WOD: Thruster 3-3-3-3-3-3-3 (145)
MWOD: foam roller / pain ball
WATER (oz): 48
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 12oz
Protein powder x1
Vanilla Latte (-)
Cookie (-)
Jerky
Almonds
Cheese Ramyan (-)
Yakimandu (-)
Pepsi (-)
Almond Joy (-)
Pork chop
Fried rice (-)
Ice cream (-)
Fish oil (Tbs): 2
Sent from my iPhone
Wednesday, September 7, 2011
WEDNESDAY 110907
SLEEP (hrs): 7.5+
WOD: Tabata PP-Jumping Lunges (156)
MWOD: foam roller
WATER (oz): 24
NUTRITION: Level I (breakfast/protein)
CHOW: F
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 8oz
Protein powder x2
Frozen berries
Coconut oil
Vanilla Latte (-)
Cookie (-)
T-bone
Green beans
Ice cream scoop
BK double chicken sandwich (-)
Fries (-)
Ice cream (-)
Fish oil (Tbs): 2
Athletic Greens (Tbs): 1
Tuesday, September 6, 2011
TUESDAY 110906
SLEEP (hrs): 7.5+
WOD: Half Barbara (19:22)
MWOD: foam roller
WATER (oz): 30
NUTRITION: Level I (breakfast/protein)
CHOW: D
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Bacon (2)
Cabbage eggs (5)
Coconut water - 16oz
Protein powder x2
Bacon (3)
Salmon patty
Cauliflower mash
Ice cream (-)
Paleo banana ice cream
Chicken n noodles (-)
Hard candy (-)
Monday, September 5, 2011
MONDAY 110905
MONDAY 110905
SLEEP (hrs): 7.5 + nap
WOD: CrossFit Total (710)
MWOD: nada
WATER (oz): 36
NUTRITION: D-
Fish Oil (Tbs): 2
Athletic Greens (Tbs): 1
Coconut water - 8oz
Protein powder
Eggs Benedict (-)
Ham/bacon
Vanilla Latte (-)
Salmon patty
Ho Lee Chow (-)
Coke float (-)
Hard Reset
That time of year again. Going to start tracking my nutrition and performance (again).
Stay tuned for daily posts...
c.h.
Monday, November 1, 2010
Thursday, October 28, 2010
SS squat (195) bench (185)
WEDNESDAY 101029
CFWU 1x10
Squat
45x5
95x5
135x5
195-195-195
Bench
45x10
95x5
135x5
185-185-185
Strict pull ups
3-3-3
Monday, October 25, 2010
Starting Strength
MONDAY 101025
CFWU Extreme 1x10
Squat 5-5-5 (185)
45x5
95x5
135x5
185-185-185 (3:00)
Press 5-5-5 (95)
45x5
95-95-95 (2:00)
Power clean 5-5-5 (135)
45x5
95x5
135-135-135 (2:00)
Saturday, October 16, 2010
Half marathon (21km) 2:12:36
SATURDAY 101016
21km - 2:12:36
1st 5k - 34:16
1st 10k - 1:04:41
1st 10.5k - 1:06:30
2nd 10.5k - 1:05:56
Last 10k - 1:04:12
Last 5k - 31:11
200-400-600 x2 (12:46)
WEDNESDAY 101013
200-400-600m runs
Rest half time of previous run
12:46
Left calf very tight. Stopped after two rounds.
Friday, October 8, 2010
40-min TT
FRIDAY 101008
CFWU 1x20 (10-5-3-2)
40-min loop (VFFs)
Collier-Gas station loop - MP Hill - Jade House hill - gate 7 - Samgacki - Gate 19 - Collier
37:34
Tuesday, October 5, 2010
Wendler W1 DL/Bn
WEDNESDAY 101006
CFWU 5x5 ++
Deadlift 5-5-5
135x5
185x5
245-260-275
Bench 5-5-5
135x8
175-185-195
METCON
50-30-20
45-lb Kb swing (US)
Sit ups
6:52
Sunday, October 3, 2010
Friday, October 1, 2010
How to Keep Feces Out of Your Bloodstream (or Lose 10 Pounds in 14 Days)
From Tim Ferriss
http://feedproxy.google.com/~r/timferriss/~3/Bc1NGfuvF54/
- Get your own blog app at MotherApp.com
Sent from my iPod.
Thursday, September 30, 2010
Wendler 5-3-1 W4
THURSDAY 100930
CFWU 1x15 (9/6)
Deadlift 5-5-5
185-195-225
Bench 5-5-5
135-145-155
Suicides 4 rounds of 60/60
6-6-6-7
WEDNESDAY 100929
Press 5-5-5
80-85-95
Thursday, September 23, 2010
Wednesday, September 22, 2010
Friday, September 17, 2010
Wendler DL W3
FRIDAY 100917
CFWU 1x15(8/7)
Deadlift W3 5-3-1
245-265-295(2)
Skill: double unders (weak - 8s)
Thursday, September 16, 2010
200-400-600 (15:41)
THURSDAY 100916
CFWU 2x10 (a few strict pull ups)
2 rounds for time of:
200m run
400m run
600m run
Rest exactly the amount of time it took you to run the last sprint.
15:41
Wednesday, September 15, 2010
Wendler W3 Press
WEDNESDAY 100915
CFWU 3x5
Press W3 5-3-1
95x5
105-115-125(4)
Broken down Fran
7-7-7-5-5-5-3-3-3
8:12
Baseline x 2 (15:33)
TUESDAY 100914
CFWU 3x5 pull ups still weak
CFY Baseline 2 rounds for time:
15:33
7:19-8:14
Monday, September 13, 2010
Back squat W3
MONDAY 100913
CFWU 3x5
Back squat 5-3-1
135x10
170-190-205 (3)
Push up pyramid across sideline
1,2,3...7,8,9,10,9,8...3,2,1
8:46
Sunday, September 12, 2010
45-min run (VFFs)
SUNDAY 100912
Slow run up gas station hill. Left at back gate (locked), up to back of DHL, gate 10 past Korean War Museum and around to gate 19 and then commissary then home.
Ran 10-min, walked 1-min.
45:43
Wednesday, September 8, 2010
Mag 7 plus 30-day Paleo Challenge
WEDNESDAY 100908
Mag 7 0500 routine day 1
CFWU 3x8 minus pull ups
Wendler Press 3-3-3 W2
95x8
110-115-120(5)
Hindu push ups x 12
Bridging (weak)
Monday, September 6, 2010
5k (28:52)
MONDAY 100906
CFWU 3x8
Wendler back squat W2
3-3-3
135x8
180-190-200
5k run (28:52) VFFs
6:32 - commissary
10:14 - blackhawk
6:55 - return leg
5:07 - block
Saturday, September 4, 2010
Wendler Deadlift W1
FRIDAY 100903
CFWU -- 3x7
Deadlift 3x5
135x5
185x5
235-250-265
Tabata push ups
11-10-9-8-5-5
100 singles - 50 DUs - 100 singles
4:02
Thursday, September 2, 2010
Tuesday, August 31, 2010
400-25-25 (17:05)
TUESDAY 100831
4 rounds for time of:
400m run
25 push ups
25 sit ups
Partition as needed.
17:05
39 Double Unders in a row!!! PR!!!
Saturday, August 28, 2010
CFY Baseline (6:18)
SATURDAY 100828
CrossFit Yongsan Baseline
800m run
40 squats
30 sit ups
20 push ups
10 pull ups
6:18 (3:33 800)
Monday, August 23, 2010
Short Loop (28:41)
MONDAY 100823
Short Seobingo Tempo Run Loop
27:18
Gate 17 - 12:20
Transition - 1:01
Remainder - 13:56
Used tempo trainer @90 most of the way. Need to get quicker feet...
Push up Grinder
(4 Push ups/4 Sit-ups)
10 rounds - 3:01
Wednesday, August 11, 2010
Pull up ladder (12+4)
MONDAY 100811
Pull up ladder
12 rounds + 4 reps
After party:
10-9-8-7-6-5-4-3-2-1 rep rounds
95-lb back squat
Push ups (broken)
7:10
Press 5x5 (125)
MONDAY 100809
Press 5x5
75-95-105-115-125 (PR)
Max reps @ 95lb - 12
After Party: "Despicable Math"
33 Pushups, 27 KB Swings, 21 DB Thrusters
27 Pushups, 21 KB Swings, 15 DB Thrusters
21 Pushups, 15 KB Swings, 9 DB Thrusters
Badger (30-20-10) (36:56)
SATURDAY 100807
"Badger"
3 rounds for time:
30 squat cleans (95#)
30 pull ups
800m run
Scaled: 30-20-10
(36:56)
30 - (7:42-5:46)
20 - (7:33-5:58)
10 - (4:10-5:43)
Saturday, August 7, 2010
G2OH-Cindy (18:04)
WEDNESDAY 100804
3 rounds for time:
5 ground to overhead (115-lbs)
3 rounds of Cindy
18:04
Tuesday, August 3, 2010
CFOT Ketchup-4 (28:03)
TUESDAY 100803
4 rounds for time:
400m run
30 wall balls
20 push ups
28:03
5:05-7:29-7:43-7:46
5-3-1 Back Squat (5-5-5)
MONDAY 100802
Back Squat 5-5-5
45x10, 135x5, 135x5
170-180-190
METCON
100 singles
50 double unders
100 singles
4:31
Sleep: 6
Monday, August 2, 2010
CF Breakaway
SATURDAY 100731
For time:
20 pull ups
25 CFG push ups
30 air squats
50m run (20#)
15/20/25
200m run
5/10/15
400m run
14:26
Saturday, July 31, 2010
Muscle up - Bear
FRIDAY 100730
Muscle ups - Bear complex
5-4-3-2-1
Subbed 3 pull ups - 3 ring dips
95-lb Bear complex
17:40
Wednesday, July 28, 2010
Front Squat
SUNDAY 100725
Double under warm up (ugly)
Front Squat 5-5-5
185-195-205(4)
Pull up Ladder (every minute)
1-2-3-4-5-6-7-8-9...
Saturday, July 24, 2010
Thursday, July 22, 2010
THURSDAY 100722
THURSDAY 100722
4-min intervals / 1-min rest
Double unders: 74
HSPU: 15 (2" - 45-sec hold)
Burpee pull ups: 32 C2B
Row: 53 calories
OHS: 39 (75lbs)
Sleep: 6.0 (Madden/Criminal Minds)
Stress: 5 (homework)
Fatigue: 2
B: 4/3/0 (2 brauts, 2 apples)
L: 6/10/0 (pork chops, veggies, spiced apples, 12oz Pepsi)
S: 0/22/0 (3 x crown & Pepsi, chips, ice cream)
D: 7/0/4 (pork chop, mixed nuts)
Wednesday, July 21, 2010
1-mile run (7:37)
WEDNESDAY 100721
10-min warm up
1-mile run (7:37)
1:48-1:54-1:57-1:56
10-min cool down
Sleep: 7.5 (crazy dreams)
Stress: 5 (homework)
Fatigue: 2 (good til after big, late lunch)
B: 4/4/4 (eggs, peppers, mushrooms, 1 bacon strip, apple)
L: 10/2/6 (steak, 2 brauts, apple, mixed nuts)
S: 0/12/0 (NorCal margarita, crown & pepsi)
D: 2/2/2 (zone bar)
Tuesday, July 20, 2010
P/PP/PJ 3RM
TUESDAY 100720
3RM
Press 135
PP 165
PJ 175
Sleep: 7.5hrs
Stress: 6 (homework)
Fatigue: 1 (felt great)
B: 4/4/10 (eggs, peppers, mushrooms, apple, Tbsp coconut oil)
S: 3/3/0 (string cheese, apples)
L: 8/4/8 (steak, braut, green beans, mixed nuts)
D: 2/2/2 (zone bar). Skipped dinner?!
Fish oil & simple greens
Friday, July 16, 2010
Running...
THURSDAY 100715
1-mile run. Rest 5-min.
800m run. Rest 4-min.
600m run. Rest 3-min.
400m run. Rest 2-min.
200m run.
7:48
4:19
3:12
2:05
:45
32:12
Thursday, July 15, 2010
Saturday, July 10, 2010
Sevens
SATURDAY 100710
Sevens rounds for time:
7 hang power cleans (115-lb)
7 burpees
7 pull ups
200m run
24:55
Wednesday, July 7, 2010
Thruster (185)
WEDNESDAY 100707
20-min to find 1RM Thruster
135-165-175-185(F)-185-195(F)
AMRAP12
10 Db Push press (40-lb)
20 sit ups
30 OH plate walking lunges
3 rds + 3 lunges
Monday, June 28, 2010
OHS (155)
MONDAY 100628
20 minutes to find 1RM
135-145-155
AMRAP10
15 Kb swings (53lb)
30 jumping lunges
(4)
Saturday, June 26, 2010
Snatch 1-1-1-1-1-1-1 (105)
FRIDAY 100625
Snatch 1-1-1-1-1-1-1
65-65-75-95-95-105-105
Slow today. Several fails. Was "floating" through third pull. Not very explosive at 0515am I guess... First week in a long time that I wasn't wrecked by the end of the week... Progress...???
WEDNESDAY 100623
Bear Complex
7 sets of the following sequence:
Power clean
Front Squat
Push Press
Back Squat
Push Press
No regripping on the ground. Touch and go seven times.
5 rounds. Rest as needed between rounds (2:30)
95-95-95-105-105
TUESDAY 100622
7 rounds for time of:
10 pull ups
10 burpees
10 GHD situps
19:30
SATURDAY 100619
Deck of Cards
Teams of 3
Start with 400m run then start turning over cards individually
diamonds - 95-lb Thrusters
hearts - pull ups
clubs - burpees
spades - Kb high pull (53-lb)
Jokers - 400m team run
Aces - 11 reps
throw out 2s, 3s, 4s
I ended up doing 50 of our team's Burpees... (ouch)
19:38
Friday, June 18, 2010
Press 3-3-3-3-3 (135)
THURSDAY 100617
Press 3-3-3-3-3
95-115-135-155(F)-145(1)
3RM PR (135)
1RM PR (145)
After Party
3 rounds for time
30 OH weighted walking lunges (45#)
20 wall balls
14:58
Pulled right quad...
Sunday, June 13, 2010
CFOT Chipper
SUNDAY 100613
For time:
30 double unders
20 OHS (75#) 20
20 pull ups
20 HSPU (75# press) 15/5
20 snatches (75#) ugly
400m run (~3:00)
14:45
Tuesday, June 8, 2010
PT push ups (25-15-10)
MONDAY 100607
3x25 push ups
1-min rest btw sets
Do as many as you can then go to your knees to finish up the set of 25.
Got 25-15-10
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