My workout today
OHS 40% of 1RM, 5 reps on the min loading 10 lbs every min until failure
Started @ 135 and went to 175 but didn't had time to load up the bar for 185.
30 Man makers @ 36 lbs kbells
15 sec row 45 sec rest x 5
Monday, October 26, 2009
Its been awhile
Today I'm transforming and committing to myself and my community in creating and enrolling, starting with me.
Monday, April 13, 2009
Update
Workouts of last week:
For time:
3 rounds of:
10 Push jerks (115/75)
10 Push ups
Then do 100 air squats
And the repeat,
3 rounds of:
10 Push jerks (
115/75)10 Push ups
Time: 9 min 12 sec
-EDT Power hang clean @145 x 4 reps, finished all 14 sets in 15 min (4 resp every min by the min), need to add more weight
Push press: 5 x 2 @ 205
- For time:
Row 1000 mts
Then do 10 rounds of :
10 pull - ups10 ring dips
13 min
- 7 rounds for time of:
3 push jerks 155#
6 pull ups
9 swings @ 50 #
6:12m
- Hang power snatch practice 10 doubles @ 115#
6 rnd of
Max reps of OHS @ 135 Score: lowest 9, highest 13
1min rest
Max Muscle ups: lowest 1 highest 4
- EDT stenght bias
Full clean (squat clean) @ 155# + 2 Front squats, 14 set, finished all, next time @ 165#
Alternating double Tabata
Kettelbell swings 2 pood
Box Jumps
Scored 10 every single round
For time:
3 rounds of:
10 Push jerks (115/75)
10 Push ups
Then do 100 air squats
And the repeat,
3 rounds of:
10 Push jerks (
115/75)10 Push ups
Time: 9 min 12 sec
-EDT Power hang clean @145 x 4 reps, finished all 14 sets in 15 min (4 resp every min by the min), need to add more weight
Push press: 5 x 2 @ 205
- For time:
Row 1000 mts
Then do 10 rounds of :
10 pull - ups10 ring dips
13 min
- 7 rounds for time of:
3 push jerks 155#
6 pull ups
9 swings @ 50 #
6:12m
- Hang power snatch practice 10 doubles @ 115#
6 rnd of
Max reps of OHS @ 135 Score: lowest 9, highest 13
1min rest
Max Muscle ups: lowest 1 highest 4
- EDT stenght bias
Full clean (squat clean) @ 155# + 2 Front squats, 14 set, finished all, next time @ 165#
Alternating double Tabata
Kettelbell swings 2 pood
Box Jumps
Scored 10 every single round
Tuesday, March 31, 2009
Cindy
I've finally did Cindy for the first time today. Thats right I've never done a full Cindy. First time today got 24 rounds plues 5 pull ups. Not bad I'll say. My goal next time it to get 27. Honestly I'm still thinkin of dropping down to 205, still got some fat around me. take 10 lbs off me and I'll probably get better met-cons.
As for my buddy Dave he got 28 rounds, I knew he would, he is the record hopder for max pull-ups and push ups in the Box.
Food today: Had kept it on the Zone. Only modification I'll start is having a high Fat PWO ice cream made with cocunut milk and Vanilla whey. I haven't respond well to my carbs afterwards.
As for my buddy Dave he got 28 rounds, I knew he would, he is the record hopder for max pull-ups and push ups in the Box.
Food today: Had kept it on the Zone. Only modification I'll start is having a high Fat PWO ice cream made with cocunut milk and Vanilla whey. I haven't respond well to my carbs afterwards.
Monday, March 30, 2009
Back in the Zone
After a month on Thriving on a low carb paleo diet, I have to start watching my pocket and decided to go back in the Zone. Why?? portion control, optimize performance. I'm not on the typical Zone guidelines on a 40/30/30 ratio (C/P/F) but on a 50/45/5. Trying to lean down a but, honstley doing box jumps at 207 was easier than at 217lbs. So I'm experimenting.
Imoved 5 of my carb blost to my post workout meal and the rest I just sparingly have veggies with my meals, I don't count the, and I don't coun't my Fat intake, I really don't mind it.
I've been feeling hungry but again, adaptation. Eating 19 blocks of protein is easier on the budget if you are only consuming gress-fed beef and free range pultry. I will continue until my set weight or until I see a drop in performance, something that hasn't happpend.
Todays WOD:
Clean @ 80% 1RM (200lbs)
15 min, max single in 16 min with at least a in of rest in between reps.
Got 12. Once I get 15 is time to go up on weight
Max rounds in 15 min of
4 Box squat, on the 1 foot box @ 190lbs
8 Millitary push ups
Then I practice my "pose" running for about 10 min and ate!
meals until now:
1.- Hom made pork sausages (4p), tsp of fish oul and almonds (<12f)
2.- Sweet potatoes and vanillla whey (6c, 4p)
3.- 1/2 of my cob salad
4.- 1/2 cob salad (3p l;ots of fat!)
Imoved 5 of my carb blost to my post workout meal and the rest I just sparingly have veggies with my meals, I don't count the, and I don't coun't my Fat intake, I really don't mind it.
I've been feeling hungry but again, adaptation. Eating 19 blocks of protein is easier on the budget if you are only consuming gress-fed beef and free range pultry. I will continue until my set weight or until I see a drop in performance, something that hasn't happpend.
Todays WOD:
Clean @ 80% 1RM (200lbs)
15 min, max single in 16 min with at least a in of rest in between reps.
Got 12. Once I get 15 is time to go up on weight
Max rounds in 15 min of
4 Box squat, on the 1 foot box @ 190lbs
8 Millitary push ups
Then I practice my "pose" running for about 10 min and ate!
meals until now:
1.- Hom made pork sausages (4p), tsp of fish oul and almonds (<12f)
2.- Sweet potatoes and vanillla whey (6c, 4p)
3.- 1/2 of my cob salad
4.- 1/2 cob salad (3p l;ots of fat!)
Thursday, March 19, 2009
Rest day
So today I'm taking a rest day. The past few days have been hard, but hard!
After monday and a Tabata FGB WOD, yesterday we did a 3min max pull-ups, max reps of 3 min squats and 15 min row for distance. Again... HARD!!
Oh yeah and a first time Hot yoga session after my lift on monday, my shoulders are still stiff!
Well, I'll rest and my next post will be Saturady on me wife's birthday. It'll be tuff.
After monday and a Tabata FGB WOD, yesterday we did a 3min max pull-ups, max reps of 3 min squats and 15 min row for distance. Again... HARD!!
Oh yeah and a first time Hot yoga session after my lift on monday, my shoulders are still stiff!
Well, I'll rest and my next post will be Saturady on me wife's birthday. It'll be tuff.
Monday, March 16, 2009
Some Strenght
Today I wanted to practice my box squats, I really whant my RAW Strenght to go beyond ordinary.
I did 3 rounds of:
8 box squat to the 12 inch box @ 170 lbs
8 Deadn hang pull ups
8 Ring dips
Then
50-40-30 Double Unders mixed with
30-25-20 millitary push ups.
Good one!
Had some Grass-fed Beef Stew for lunch
Tuna and almonds in the afternoon
Bison and almonds for breakfast
I'm trying to rotate nuts and meats. So each day I'll be eating a single type of meat, fish and nut.
Tomorrow is turkey, salmon and pine nut day.
I did 3 rounds of:
8 box squat to the 12 inch box @ 170 lbs
8 Deadn hang pull ups
8 Ring dips
Then
50-40-30 Double Unders mixed with
30-25-20 millitary push ups.
Good one!
Had some Grass-fed Beef Stew for lunch
Tuna and almonds in the afternoon
Bison and almonds for breakfast
I'm trying to rotate nuts and meats. So each day I'll be eating a single type of meat, fish and nut.
Tomorrow is turkey, salmon and pine nut day.
Friday, March 13, 2009
yes we did it again
SOrry the post before this one was kinda messed up. We did Frianabeth again today.
I got my time down by 30 seconds.
honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.
Its fun and awesome to see all the bars set up for the WOD.
I got my time down by 30 seconds.
honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.
Its fun and awesome to see all the bars set up for the WOD.
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