Day 28.

135 x2
185 x1

4 weeks into the challenge and I haven't missed a day yet!

My Disposable Heroes Project t-shirt came in the mail today!

(click the picture to go to their website)

A) 5 Rounds

     2 Squat Clean (increase weight each round)

     10 Hand Stand Push-ups

     Rest 3 minutes between each round

     *Results (weight only): 95-115-135-155-155

B) 4 Rounds

     10 Squat Cleans (95)

     15 Burpee Box Jumps (24")

     *Results: 12:23

Day 27.

095 x7
135 x5
185 x1

A) 1 Power Clean (90-100% 1RM)
     *Results: 185-205-225(fail)-225-235(fail)

B) 5 Rounds
     5-15 Chest to Bar Pull-ups
     Rest 3 minutes between rounds
     *Results: 5-5-5-9-6

C) For Time
     2000m Row
     50 Pistols
     30 Hang Power Cleans
     *Results: 16:11

Project Greg- Day 1 complete!

Day 26.

095 x7
135 x4
185 x1

REST DAY!

Spent about an hour on the water paddle boarding, more of a workout than I was looking for...

Day 25.

095 x7
135 x4
185 x1

A) "Grace"

B) 2 Rounds
     50 Squats
     500m Run
     20 KB Swings (30)

I really did not want to workout today, but I got suckered into it...

Day 24.

095 x3
185 x1

Off to LBI...

I will be spending the weekend in Long Beach Island, NJ for a much needed weekend at the beach. HOWEVER, I 100% plan on keeping my burpee count at zero! I have packed the barbell & the bumpers and I will be completing my clean and jerks for Friday, Saturday and Sunday in LBI! Maybe I'll do the reps on the beach...

Day 23.

135 x1 (ended up being a muscle clean by accident)
135 x1
185 x1

AMRAP 15
5 Push Press (95)
10 Front Squat (95)
15 Deadlift (95)
*Results: 11 rounds + 14 reps

Today was suppose to be a rest day, but I didn't train too hard on Monday and Tuesday so I decided to get after it today.

Day 22.

135 x3
155 x3
185 x3

A) 7 Rounds
     3 Position Clean (hang/knee/ground)
     Rest 2 minutes between rounds
     Increase weight each round
     *Results: 135-155-165-175-185-195-200

B) AMRAP 2
     Squat Cleans (155)
     *Results: 20

C) EMOM 10
     2 Front Squats @ 50% 1RM (155)

Day 21.

135 x2
185 x1

Week 3, complete. Burpee count remains at zero.

I watched this video and it made me feel like everything I had ever been told about injury treatment was a lie! Turns out compression is the new ice.

courtesy of: Kelly Starrett, www.mobilitywod.com

50 Pull-ups
*Results: 2:28

I played lacrosse tonight, we lost in OT but I showed glimpses of how I used to be able to play! 2 goals and at least 2 gives that should have been assists but we squandered by my teammates...

Tomorrow will be my first full workout of the week. My legs are finally back to full mobility (or as full as they are capable of)...

Day 20.

135 x1
185 x1

Back Squat
Find 20RM (2 attempts)
*Result: 225
I only took 1 attempt; I definitely could have gone heavier, but my legs are still a little toasty from Saturday.

Day 19.

135 x3
185 x1

REST DAY!

Definitely feeling the aftermath of yesterday...

10 Rounds
5 Toes to Bar
Rest 1 minute between rounds

Day 18.

185 x1
195 x1
205 x1

Clash of the Classes @ CrossFit Westchester
Team: 7pm- Keith, Cesar, Elena

WOD 1- Full Team
3 Rounds
500m Run
100 Wall Balls (20/14)
100 Box Jumps (20")
*Results: ~25:00

WOD 2- 1 Male, 1 Female
100 Thrusters (95/65)
100 Deadlifts (225/135)
100 Hand Release Push-ups
*11 minute time cap
*Results: 174

WOD 3A- 1 Male
AMRAP 5
Burpees
*Results: 94

WOD 3B- 1 Male
2 Minutes
1RM Ground to Overhead
*Results: 205 lbs

WOD 4- Full Team
3 Rounds
750m Row
*While one teammate rows, the other two must hold a plate overhead (45/35). Rotate until all three teammates have rowed 750m. Rowing must stop every time a teammate drops the weight.

FINAL RESULT: 4th Place (out of 15 teams, I think...)

NOW it's time to get cleaned up and enjoy the nice weather at a BBQ. Burgers and beers, two of my best friends on a Saturday afternoon!

Day 17.

185 x1

4 Rounds
500m Run
7 Deadlift (315)
25 Double Unders
Rest 2 minutes between rounds

Tomorrow 11:00 am @ CrossFit Westchester, Clash of the Classes: Team Competition!

I feel like my METCON has increased but my strength has gone down a little bit. It's going to be interesting to see how I do on the 1RM Ground to Overhead event...

Day 16.

045 x5 (clean only)
095 x5 (clean only)
135 x3
185 x1

REST DAY!

Day 15.

135 x3
185 x1

"Mary"
AMRAP 20
5 Hand Stand Push Ups
10 Pistols
15 Pull-ups
*Result: 9 rounds + 28 reps

Day 14.

135 x1
185 x1

Week 2 in the books, burpee penalty count remains at zero!

A) EMOM 6
     2 Muscle-ups

B) 5 Rounds
     5-15 Ring Dips
     Rest 3 minutes between rounds
     *Results: 15-15-12

C) 5 Rounds
     10 Front Squats (115)
     10 Over the Bar Burpees
     Rest 3 minutes between rounds
     *Results: 00:36-00:35-00:39-00:37-00:31

Day 13.

145 x10 (clean only)
185 x1

A) 3 Rounds
     Pull-ups
     10-25 (unbroken)
     Rest 3 minutes between rounds
     *Results: 25-25-10

B) 5 Rounds
     Back Squat
     8-5-3-3-1
     Rest as needed
     *Results: 225-275-305-355-385

C) EMOM 10
     3 Push Press
     ~80% 1RM Strict Press (145)

2012 Reebok CrossFit Games Award Ceremony

Champions

Individual
     Men: Rich Froning Jr.
     Women: Annie Thorisdottir

Team: Hacks Pack UTE

Masters (45-49)

     Men: Gene LaMonica

     Women: Lisa Mikkelsen

Masters (50-54)

     Men: Gord Mackinnon

     Women: Susan Habbe

Masters (55-59)

     Men: Tim Anderson

     Women: Marnel King

Masters (60+)
     Men: Scott Olson
     Women: Mary Schwing

Day 12.

045 x10 (clean only)
095 x5 (clean only)
135 x5 (clean only)
185 x1

REST DAY!

Day 11.

135 x4 (clean only)
185 x1

AMRAP 20
20 Thrusters (135)
20 Burpees
20 Pull-ups
*Results: 2 rounds + 40 reps

Finally filled a craving for sushi, now it's time to relax with a couple beers and some Kan Jam!

Day 10.

115 x10 (hang clean only)
135 x8 (hang clean only)
155 x6 (hang clean only)
175 x4 (hang clean only)
185 x2

A) Hang Power Clean
     10-8-6-4-2
     Rest 90 seconds between rounds
     *Results: 115-135-155-175-185

B) 5 Rounds
     2 Push Press
     1 Split Jerk
     Rest 3 minutes between rounds
     *Results: 135-155-175-195-195 (push jerk)

C) 5 Rounds
     10 Push Press (95)
     15 Wall Balls (20)
     10 Sumo Deadlift High Pull
     Rest 3 minutes between rounds
     *Results: 1:18-1:19-1:12-1:10-1:05

Day 9.

135 x3
185 x1

REST DAY!

I had my first Steve's Original PALEOKIT today. It was awesome! They come in large and small sizes; I structure my diet after The Zone Diet, and the large PALEOKIT is 4 blocks of protein/carbs/fats. These kits also fund a great cause, check out the video.

Day 8.

135 x1 (clean only)
185 x1

A) Overhead Squat (my least favorite movement)
     5-5-3-3-1-1
*I did not do this part; previous OHS 1RM is 165.

B) 7 Rounds
     3 Overhead Squat (115)
     6 Chest to Bar Pull-ups
     9 Ring Dips
     *All movements must be performed UNBROKEN
     *20 Burpee penalty every time movements are broken (I broke 3 times; all on ring dips)

Day 7. 

095 x5 (clean only)

135 x3 (clean only)

185 x1

Week 1 in the books. The burpee penalty count remains at ZERO!

A) 20 Muscle-ups (for time)

     Result: 14:42

B) 3 Rounds

     25 Kettlebell Swings (70)

     25 Burpees

     *Every time the swings are broken, 20 burpee penalty (I broke once)

The 2012 CrossFit Games start tomorrow, tune in to games.crossfit.com for coverage.

VIDEO: A Day with the Legend: Chris Spealler

Day 6.

135 x1 (clean only)
155 x1 (clean only)
185 x1

A) 3 Rounds
     10-25 Pull-ups (butterfly kip)
     *Sets must be UNBROKEN
     *Rest 3 minutes between each round
     -I did 25, 20, 20.

B) EMOM 10
     2-4 Hand Stand Push-ups
     -I did 4 each round.

C) Find 1RM Squat Clean (20 minutes)
     -No PR today, my squat clean is not as good as my power clean.

D) EMOM 10
     3 Squat Cleans, Tap-n-Go
     *Weight was 70% of heaviest squat clean of the day, I rounded up.

After all of these CrossFit workouts, I headed over to White Plains High School to play some lacrosse. I was nice and loose, but my arms felt a little toasty from everything I did at the gym.

Day 5, done.

095 x8
185 x1

Rest day.

I have been partying too much lately. Detox begins Monday, as does some hard training... with some lacrosse and softball sprinkled in.

Day 4, check.
095 x5
135 x3
185 x1
205 x1

A) 30 Hand Stand Push-ups

B) EMOM 10
     10 Burpees

C) "Jackie"
     1000m Row
     50 Thrusters
     30 Pull-ups
*Sub 1 run around the block for 1000m row

A) 5 Rounds
     Handstand Walk (5 step minimum)
     *Rest 2 minutes between round

B) EMOM 10
     2 Deadlift - Snatch Grip (225)

C) The Bear Complex (115)
     1- Power Clean
     1- Front Squat
     1- Push Press
     1- Back Squat
     1- Push Press
     *7x thru the sequence is 1 round.

Day 3- Complete. Now it's time to shower up and get ready for my cousin Kim's wedding!

The Punishment

As much as I want to be able to do the 185 lb clean and jerk everyday, I know that there are going to be some times when I will not be able to get my hands on a barbell; this is why I have come up with a punishment that I will inflict upon myself... So for every time that I don't complete the lift, I will charge myself with a 10 burpee penalty.

The complete burpee penalty will be carried out on the final day of the challenge (July 4, 2013). I'm hoping for as small of a penalty as possible. I will film and post it, but we're a year away from that...

Day 2 - Complete!

095 x5
135 x3
185 x1

Today was suppose to be a rest day for me, but because I didn't workout yesterday due to overindulging the night before...

1000m Run
75 Hang Power Cleans (95)
1000m Run

I am going to be setting up a PayPal account to accept donations. 100% of the money donated will go to The Disposable Heroes Project (you can learn more by clicking on the link to the right). If you don't like the idea to donating through the PayPal account, you can donate directly through their website by either purchasing a t-shirt or making a donation.

363 more days to go... Stay tuned.

Day 1 of 365 in the books! It took me a couple tries, but I'm a little hungover...

095 x 1
135 x 2
185 x 1
205 x 1
225 x 1 (3rd attempt)

A) 3 Rounds
     Deadlift Cluster (225)
     2.2.2 - Rest 15 seconds between cluster
     Rest 3 minutes between rounds

B) EMOM 5
     3 Muscle-ups

365 DAY CHALLENGE BEGINS TOMORROW.

A) AMRAP 10
     30 Double Unders
     15 Power Snatch (65 lbs)
     Result: 4 rounds

B) EMOM 10
     4 Hand Stand Push Ups (strict)

C) 5 Rounds
     3-Position Power Snatch (95 lbs)
     *Rest 90 seconds between rounds

Competition training starts today, programming by Chris Guerrero of CrossFit Westchester.

The Disposable Heroes Project

The Disposable Heroes Project

Check out this site! This is the foundation that I will be contributing to throughout this challenge. I'm still trying to figure out how to get it so the link is permanently posted somewhere on the page.