Day 148.
185 x1
A) 5 Rounds
1 Back Squat (80%) 335
Rest 30 seconds between rounds
B) "Diane"
21-15-9
Deadlift (225)
Handstand Push-up
*Results: 7:16
I've been feeling tired lately, I think this means I may finally need to change my diet... I think I'll just wait until after the holidays and reevaluate.
Thursday, November 29, 2012
Wednesday, November 28, 2012
Day 147.
185 x1
A) 5 Rounds
1 Front Squat (80%) 260
Rest 30 seconds between rounds
B) For time:
15 Front Squats, unbroken (155)
150 Double Unders
15 Front Squats, unbroken (155)
*Results: 4:41
C) Weightlifting: Snatch
Power Snatch
5x1 @ 80% (140)
1x2 @ 78% (135)
2x2 @ 70% (125)
Front Squat
2x2 @ 85% (275)
185 x1
A) 5 Rounds
1 Front Squat (80%) 260
Rest 30 seconds between rounds
B) For time:
15 Front Squats, unbroken (155)
150 Double Unders
15 Front Squats, unbroken (155)
*Results: 4:41
C) Weightlifting: Snatch
Power Snatch
5x1 @ 80% (140)
1x2 @ 78% (135)
2x2 @ 70% (125)
Front Squat
2x2 @ 85% (275)
Day 146 (Tuesday).
185 x3 ("tap and go")
REST DAY!
I took the Rock Climbing 201 class at The Cliffs Rock Climbing gym. It's a technique class that basically taught me that I have been climbing wrong the entire time. It was definitely worth it, I recommend it to anyone who is interested in rock climbing; it's fun and it's a pretty good workout.
185 x3 ("tap and go")
REST DAY!
I took the Rock Climbing 201 class at The Cliffs Rock Climbing gym. It's a technique class that basically taught me that I have been climbing wrong the entire time. It was definitely worth it, I recommend it to anyone who is interested in rock climbing; it's fun and it's a pretty good workout.
Monday, November 26, 2012
Day 145.
185 x1
"Murph/Cindy"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the reps as (20) rounds of "Cindy" (5 pull-ups/10 push-ups/15 squats)
*No 20 lb vest
*Results: 40:18
The 1 mile loop that I run in my neighborhood is like 1.2 miles; not a dramatic difference, but when doing something for time that additional [roughly] half mile equates to a few minutes tacked on. So we're looking at a realistic time of roughly 35-37 minutes.
Plus side is that I did EVERY round unbroken. The push-ups were definitely the worst part.
The last time I did "Murph" it was the heat of summer, I wore a 20 lb pack, I did not split the reps up, and it took me over an hour and a half...
185 x1
"Murph/Cindy"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
*Partition the reps as (20) rounds of "Cindy" (5 pull-ups/10 push-ups/15 squats)
*No 20 lb vest
*Results: 40:18
The 1 mile loop that I run in my neighborhood is like 1.2 miles; not a dramatic difference, but when doing something for time that additional [roughly] half mile equates to a few minutes tacked on. So we're looking at a realistic time of roughly 35-37 minutes.
Plus side is that I did EVERY round unbroken. The push-ups were definitely the worst part.
The last time I did "Murph" it was the heat of summer, I wore a 20 lb pack, I did not split the reps up, and it took me over an hour and a half...
Saturday, November 24, 2012
Friday, November 23, 2012
Day 142.
185 x1
A) 5 Rounds
1 Front Squat @ 95% (305)
Rest 2 minutes between rounds
B) Snatch
3x1 @ 80% (140)
2x2 @ 70% (125)
C) AMRAP 4
10 KB Swings (70)
10 Box Jumps (24")
*Results: 5+3
Rest 4 minutes
D) AMRAP 4
10 Dumbbell Thrusters (40)
10 Burpees
*Results: 2+17
I definitely felt the wrath of overeating today, but I did fall into a food coma that lasted about 9 hours causing me to sleep through dessert (again)... So I guess it could have been worse.
185 x1
A) 5 Rounds
1 Front Squat @ 95% (305)
Rest 2 minutes between rounds
B) Snatch
3x1 @ 80% (140)
2x2 @ 70% (125)
C) AMRAP 4
10 KB Swings (70)
10 Box Jumps (24")
*Results: 5+3
Rest 4 minutes
D) AMRAP 4
10 Dumbbell Thrusters (40)
10 Burpees
*Results: 2+17
I definitely felt the wrath of overeating today, but I did fall into a food coma that lasted about 9 hours causing me to sleep through dessert (again)... So I guess it could have been worse.
Thursday, November 22, 2012
Wednesday, November 21, 2012
Tuesday, November 20, 2012
Day 139.
185 x1
A) EMOM 10
1 Power Snatch (135)
20 Double Unders
B) Weightlifting: Snatch
5x1 @ 88% (155)
3x2 @ 77% (135)
2x3 @ 73% (125)
I was also suppose to hit some heavy front squats, but I was running behind schedule... BUT I did manage to do the double unders completely unbroken! Which I was surprised by because it wasn't my rope and I haven't done them in a while.
I'm still a little disappointed that I didn't finish the workout yesterday... If it ever comes up again, I am going to finish it (well within the time cap).
185 x1
A) EMOM 10
1 Power Snatch (135)
20 Double Unders
B) Weightlifting: Snatch
5x1 @ 88% (155)
3x2 @ 77% (135)
2x3 @ 73% (125)
I was also suppose to hit some heavy front squats, but I was running behind schedule... BUT I did manage to do the double unders completely unbroken! Which I was surprised by because it wasn't my rope and I haven't done them in a while.
I'm still a little disappointed that I didn't finish the workout yesterday... If it ever comes up again, I am going to finish it (well within the time cap).
Day 138 (Monday, 11/19/12).
185 x1
2012 CrossFit Regionals - WOD 4
For Time:
50 Back Squats (135)
40 Pull-ups
30 Shoulder to Overhead (135)
50 Front Squat (85)
40 Pull-ups
30 Shoulder to Overhead (85)
50 Overhead Squats (65)
40 Pull-ups
30 Shoulder to Overhead (65)
*22 minute cap
*Results: I got through 11 pull-ups on the final round. So I was 58 reps short of completion.
Rich Froning Jr finished in 15:29, I knew I wasn't going to come close to that, but I thought I would at least finish... I did the back squats unbroken, first round of pull-ups in 2 sets of 20 and the first round of S2O in 3 sets of 10; that was my plan for the first round, and I finished that first round in like 7:30... The front squats and overhead squats did nothing to my legs, but my shoulders were COOKED after the 135 presses. Pull-ups were fine until the last round, my hands were soaked and I didn't have enough time to chalk up.
If I do this WOD again, I think my strategy would be the same except for the 135 presses... I'll do 10-10-5-5. And I will try to only break the front squats into 2 sets of 25.
185 x1
2012 CrossFit Regionals - WOD 4
For Time:
50 Back Squats (135)
40 Pull-ups
30 Shoulder to Overhead (135)
50 Front Squat (85)
40 Pull-ups
30 Shoulder to Overhead (85)
50 Overhead Squats (65)
40 Pull-ups
30 Shoulder to Overhead (65)
*22 minute cap
*Results: I got through 11 pull-ups on the final round. So I was 58 reps short of completion.
Rich Froning Jr finished in 15:29, I knew I wasn't going to come close to that, but I thought I would at least finish... I did the back squats unbroken, first round of pull-ups in 2 sets of 20 and the first round of S2O in 3 sets of 10; that was my plan for the first round, and I finished that first round in like 7:30... The front squats and overhead squats did nothing to my legs, but my shoulders were COOKED after the 135 presses. Pull-ups were fine until the last round, my hands were soaked and I didn't have enough time to chalk up.
If I do this WOD again, I think my strategy would be the same except for the 135 presses... I'll do 10-10-5-5. And I will try to only break the front squats into 2 sets of 25.
Thursday, November 15, 2012
Day 134.
185 x1
I skipped training today to go to dinner with my grandparents. We went to The Palm Too Steakhouse. It was very good, I ate way too much and then headed home to Westchester... On the train, I witnessed a college aged girl puke all over herself and it didn't seem like she was done either.
185 x1
I skipped training today to go to dinner with my grandparents. We went to The Palm Too Steakhouse. It was very good, I ate way too much and then headed home to Westchester... On the train, I witnessed a college aged girl puke all over herself and it didn't seem like she was done either.
Wednesday, November 14, 2012
Tuesday, November 13, 2012
Monday, November 12, 2012
Day 131.
185 x1
This is the second week of my new programming. Monday is a long METCON. The WOD today was definitely a tough one, the hardest part was ignoring the "I feel like I'm going to throw up all of the cheese I just ate" feeling. Yes, cheese probably wasn't the best choice for a pre-workout snack; but I can't help myself sometimes (sometimes = most of the time)...
FOR TIME:
50 Burpees
1 mile Run
50 Burpee Box Jumps (24")
1 mile Run
50 Burpee Pull-ups
*Results: 33:27
I thought the second mile run was going to be the make it or break it point, but it was actually the burpee pull-ups.
Day 129.
185 x1
"Elizabeth"
21-15-9
Power Cleans (135)
Ring Dips
*Results: 5:27
We went to the Captain Lawrence Brewery in Elmsford, NY. It was awesome! If you're in to good beer in a pretty cool place, I highly recommend it. It was $2.00 for a souvenir sampling glass and you get unlimited samples with the purchase of the glass. We attempted to do the tour of the brewery, but the glasses were too small for us to get through the entire tour...
185 x1
"Elizabeth"
21-15-9
Power Cleans (135)
Ring Dips
*Results: 5:27
We went to the Captain Lawrence Brewery in Elmsford, NY. It was awesome! If you're in to good beer in a pretty cool place, I highly recommend it. It was $2.00 for a souvenir sampling glass and you get unlimited samples with the purchase of the glass. We attempted to do the tour of the brewery, but the glasses were too small for us to get through the entire tour...
Friday, November 9, 2012
Thursday, November 8, 2012
Day 127.
185 x1
Instead of going to the gym tonight, I went rock climbing. Instead of doing what I normally do and climb the really advanced routes, I went for the routes that are more of my skill level. Each climb made me feel like I knew what I was doing and my grip didn't wear as fast. We'll see how quickly I can go from a V.8 (my actual skill level) to a V.12 (a much higher skill level that I usually try to climb).
Next time I go I'm going to do some bouldering, which will test my upper body strength and endurance.
185 x1
Instead of going to the gym tonight, I went rock climbing. Instead of doing what I normally do and climb the really advanced routes, I went for the routes that are more of my skill level. Each climb made me feel like I knew what I was doing and my grip didn't wear as fast. We'll see how quickly I can go from a V.8 (my actual skill level) to a V.12 (a much higher skill level that I usually try to climb).
Next time I go I'm going to do some bouldering, which will test my upper body strength and endurance.
GOALS (hopefully short term)
Not that it is likely, but I have been doing some thinking and I am currently not capable of making it to the games if I were to somehow manage to make it to regionals.
I have arrived at this conclusion after looking at the regional workouts from last year. I can't do pistols all that well, I can't hang clean 225 (let alone for 30 reps), I can only snatch 175, and my muscle-ups are still not where they should be.
I'm not saying that I'll never be able to do those things, but as of now I can't. So what I have decided to do is put together a list of goals that I would like to reach before the open season ends.
Goals
1- Hang Clean 225#
2- Snatch 200#
3- Make pistols a non-issue
4- 10 consecutive muscle-ups
5- 100 consecutive double-unders
We'll see how this goes...
I have arrived at this conclusion after looking at the regional workouts from last year. I can't do pistols all that well, I can't hang clean 225 (let alone for 30 reps), I can only snatch 175, and my muscle-ups are still not where they should be.
I'm not saying that I'll never be able to do those things, but as of now I can't. So what I have decided to do is put together a list of goals that I would like to reach before the open season ends.
Goals
1- Hang Clean 225#
2- Snatch 200#
3- Make pistols a non-issue
4- 10 consecutive muscle-ups
5- 100 consecutive double-unders
We'll see how this goes...
Wednesday, November 7, 2012
Day 126.
185 x1
REST DAY!
The nor-easter that everyone was worried about hit NY today. We got a few inches of snow. My family is fine, we got power back on Monday; but there are so many people that are still without power, heat, shelter because of Hurricane Sandy. It's so easy to take things for granted when we are used to having them on demand. Be thankful tonight that you are fortunate enough to no longer be experiencing the aftermath of Sandy, I know I am.
Tomorrow will be interesting in NYC, I wonder if the sanitation department was prepared to plow...
185 x1
REST DAY!
The nor-easter that everyone was worried about hit NY today. We got a few inches of snow. My family is fine, we got power back on Monday; but there are so many people that are still without power, heat, shelter because of Hurricane Sandy. It's so easy to take things for granted when we are used to having them on demand. Be thankful tonight that you are fortunate enough to no longer be experiencing the aftermath of Sandy, I know I am.
Tomorrow will be interesting in NYC, I wonder if the sanitation department was prepared to plow...
Tuesday, November 6, 2012
Day 125.
185 x1
Weightlifting: Snatch
I wasn't able to make it to the gym today, so I trained in my garage. I got 175 overhead and stuck it, as a power snatch. I gave 185 a shot, but I just couldn't get it overhead... With a little more practice hitting full squat snatches I should be able to get 185 and then some.
I was suppose to hit a power snatch/double under WOD but I forgot my rope at the fucking gym the other day... So I was SOL in that department.
185 x1
Weightlifting: Snatch
I wasn't able to make it to the gym today, so I trained in my garage. I got 175 overhead and stuck it, as a power snatch. I gave 185 a shot, but I just couldn't get it overhead... With a little more practice hitting full squat snatches I should be able to get 185 and then some.
I was suppose to hit a power snatch/double under WOD but I forgot my rope at the fucking gym the other day... So I was SOL in that department.
Monday, November 5, 2012
Saturday, November 3, 2012
Day 122.
185 x1
Happy Birthday Charlie!
For Time:
100 Double Unders
90 Squats
80 Sit-ups
70 Push-ups
60 Pull-ups
50 Double Unders
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*EMOM 3 burpees. WOD starts with 3 burpees.
*Results: 24:57 (25:00 cap)
Went on a hike today, Breakneck Ridge in Fishkill, NY. It was much more technical than I was expecting, I was not wearing the right shoes. It was a lot of fun and even though it was windy the weather was great! Definitely a hike that I will do again, plenty of places to hang out drink some beer, grill and enjoy some pretty awesome views of the Hudson River.
185 x1
Happy Birthday Charlie!
For Time:
100 Double Unders
90 Squats
80 Sit-ups
70 Push-ups
60 Pull-ups
50 Double Unders
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
*EMOM 3 burpees. WOD starts with 3 burpees.
*Results: 24:57 (25:00 cap)
Went on a hike today, Breakneck Ridge in Fishkill, NY. It was much more technical than I was expecting, I was not wearing the right shoes. It was a lot of fun and even though it was windy the weather was great! Definitely a hike that I will do again, plenty of places to hang out drink some beer, grill and enjoy some pretty awesome views of the Hudson River.
Friday, November 2, 2012
Thursday, November 1, 2012
Fundraiser Bracelets
The bracelet offerings are as follows, I am going to offer (2) different styles, both styles are ONE SIZE FITS MOST (~8").
STYLES (photos below)
There will be a thick (king cobra) style, with a black plastic side-release buckle. Price: $20.00
There will also be a thin (Solomon thin-line bar) style, with a double-diamond knot clasp. Price: $15.00
All bracelets are made by me and are made with American made 550-paracord.
100% of the proceeds will be donated to The Disposable Heroes Project. A link to their website can be found on the righthand side of the screen.
STYLES (photos below)
There will be a thick (king cobra) style, with a black plastic side-release buckle. Price: $20.00
There will also be a thin (Solomon thin-line bar) style, with a double-diamond knot clasp. Price: $15.00
All bracelets are made by me and are made with American made 550-paracord.
100% of the proceeds will be donated to The Disposable Heroes Project. A link to their website can be found on the righthand side of the screen.
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