SWOD 10.10.11:
Press 5x5 @ 90% 1RM
115
Strict Chin-ups 3x Max
10-9-7-5
DWOD 10.10.11:
Squat 5x2
315
Rest 5 minutes in between efforts. Complete one 20 yard four cone drill right and one 20 yard four cone drill left between each squat effort. Done
Notes:
Kept the press light on the back and to make sure I could get all 25 reps in. It's been a while since doing OH lifting due to the back issues... Stretching a tone has been helpful and I've been thinking of going to a Chiro as well as getting some Active Release Technique stuff done.
Nutrition:
Was really good and paleo today up until I grabbed a beer and split a sausage platter with a buddy. Ended up with about 248 g Protein, 138 g Carb, & 273g Fat.
10/19/2011
10/18/11: CFFB Week 6/Day 26
Did things slightly backwards today...
DWOD:
6x50 yard Max Effort sprints (rest 5 minutes/as needed)
6"65'"
6"87'"
6"38'"
timer fail
6"90'"
6"68
SWOD:
Bench Press 5RM
225
Handstand Hold 3x Max time
53"
39"
34"
Headstand/Elbowstand (free standing) 3x max time
28"
34"
20"
Notes:
BP felt heavy. ME Sprint work was fun, but felt sluggish. Handstands hurt my back. Headstand/Elbowstand is a cool thing that I took away from an associates Bikram Yoga class. Been doing lots of stretching throughout the day to try and relieve some of the muscular tension on my back.
Also started logging nutrition with some of the folks that I do the CFFB biz with. Yesterday (10/17/11) I ended up with 259g Protein, 161g Carb, & 232.5g Fat. Today I (poorly) managed 219g Protein, 242g Carb, & 162g Fat. Poorly managed due to going out to eat at a Mexican restaurant and chowing down on chips.
We started looking at how much athletes consume, and trying to apply that. The rule of thumb is 1g per body weight of lean body mass in protein, but for someone who is trying to really get strong should be consuming 1.2-1.6g/lb (Per Dr. Di Pasquale). Meaning that if I get to a good weight of 200lbs, I will be consuming 240-320g Protein/day.
So, on day one I managed 1.21g/lb and day two I managed a measly 1.1g/lb. I mean it could be worse, but I just need to adjust my caloric intake away from the Carb and add some more protein. At my leanest, I was shooting for 200g Protein, 100g Carb, & 244g Fat. Thinking about doing that again just to drop the weight I'm carrying around. I'll end up playing around with the protein gains for a bit I'm sure then we'll see where I go from there.
DWOD:
6x50 yard Max Effort sprints (rest 5 minutes/as needed)
6"65'"
6"87'"
6"38'"
timer fail
6"90'"
6"68
SWOD:
Bench Press 5RM
225
Handstand Hold 3x Max time
53"
39"
34"
Headstand/Elbowstand (free standing) 3x max time
28"
34"
20"
Notes:
BP felt heavy. ME Sprint work was fun, but felt sluggish. Handstands hurt my back. Headstand/Elbowstand is a cool thing that I took away from an associates Bikram Yoga class. Been doing lots of stretching throughout the day to try and relieve some of the muscular tension on my back.
Also started logging nutrition with some of the folks that I do the CFFB biz with. Yesterday (10/17/11) I ended up with 259g Protein, 161g Carb, & 232.5g Fat. Today I (poorly) managed 219g Protein, 242g Carb, & 162g Fat. Poorly managed due to going out to eat at a Mexican restaurant and chowing down on chips.
We started looking at how much athletes consume, and trying to apply that. The rule of thumb is 1g per body weight of lean body mass in protein, but for someone who is trying to really get strong should be consuming 1.2-1.6g/lb (Per Dr. Di Pasquale). Meaning that if I get to a good weight of 200lbs, I will be consuming 240-320g Protein/day.
So, on day one I managed 1.21g/lb and day two I managed a measly 1.1g/lb. I mean it could be worse, but I just need to adjust my caloric intake away from the Carb and add some more protein. At my leanest, I was shooting for 200g Protein, 100g Carb, & 244g Fat. Thinking about doing that again just to drop the weight I'm carrying around. I'll end up playing around with the protein gains for a bit I'm sure then we'll see where I go from there.
10/16/2011
10.14.11: CFFB Week 5/Day 23
Yesterday's PWO Meal: 6 eggs, 2 large handfuls of spinach, 1/4 red onion, 3/4 hass avocado, and a handful of mozzarella.
SWOD 10.07.11:
5x3 Max Height Box Jump holding 25# in each hand
20" box + riser + 2x45# bumper + 1x25# bumper
Power Clean 3, 3, 3, 3, 3
Skipped
DWOD 10.07.11:
3 Rounds
Max Rep True Push-up
rest 60"
Max Rep Kroc Row (88# KB)
30-16-14
25-20-14
10.13.11: CFFB Week 6/Day 22
Lunch from yesterday: Sweet potato fries (baked), avocado, and tri-tip on a bed of spinach with walnuts and some olive oil. Yum.
WOD from Thursday 10.06.2011
SWOD:
Bench Press 2x5 @ 75%, 3 @ 85%, 2x3 @ 90%
200x2x5
225x2x3
240x2x3
Dips 3x Max
15-12-9
DWOD:
8 rounds for time
(3x) Squats @ 65% 1RM (~230#)
10 yard Flying Start
6 Dips (Subbed Ring Dips)
Rest 45"
11'44"
Notes:
Broke up work outs between JAK's house and the office. Trying to eat a bit better. Trying to stay with the IF thing (14 hour daily) again. It's hard to manage during shift work.
Bench Press 2x5 @ 75%, 3 @ 85%, 2x3 @ 90%
200x2x5
225x2x3
240x2x3
Dips 3x Max
15-12-9
DWOD:
8 rounds for time
(3x) Squats @ 65% 1RM (~230#)
10 yard Flying Start
6 Dips (Subbed Ring Dips)
Rest 45"
11'44"
Notes:
Broke up work outs between JAK's house and the office. Trying to eat a bit better. Trying to stay with the IF thing (14 hour daily) again. It's hard to manage during shift work.
10/13/2011
10.12.11 CFFB Day 14 (make up)
Dan John on Squats and Dead Lifts... the infamous Goblet Squat Video.
CFFB from 09.24.11
DWOD:
"Fight Gone Bad"
Three one minute rounds for time scored by reps
-Wall Ball (20# @ 10' target)
-SDHP (75#)
-BJ (20")
-PP (75#)
-Row (Cal)
Completed 653 total reps
Cash Out:
50 yard 170# sled push
50 yard 210# sled push
8 rounds of 25 yard 170# sled push (rest 15")
8 rounds of 5 yard 210# sled pull (using rope)
75 yard 210# sled drag (using rope tied around waist)
Notes:
Sled work was awesome fun. FGB was not. Throughout FGB I felt slow and lethargic. Lack of sleep and lack of recovery induced? Very possibly.
Cash Out:
50 yard 170# sled push
50 yard 210# sled push
8 rounds of 25 yard 170# sled push (rest 15")
8 rounds of 5 yard 210# sled pull (using rope)
75 yard 210# sled drag (using rope tied around waist)
Notes:
Sled work was awesome fun. FGB was not. Throughout FGB I felt slow and lethargic. Lack of sleep and lack of recovery induced? Very possibly.
10/12/2011
10.11.11: CFFB Day 18
Starting the day off strong: 6 eggs over easy, 1 avocado, and a generous helping of Gladys' Mango/Scotch Bonnet hot sauce.
SWOD 9.30.11:
Bench Press 1, 1, 1, 1, 1
245x1, 265x1, 225x5x3
Max Height Box Jump:
No
DWOD 9.30.11:
"The Volkswagen 2.0"
15-10-5 reps
BP @ 65% 1RM (172.5# but using 175#)
Dips
Strict Pull-ups (subbing 95# Kroc Rows)
Completed @ 11'19"
Notes:
Well, this is 1'45" slower than my last VW 2.0 attempt, but 10# heavier on the bench with probably a 10# heavier me. The last one I also used rings instead of bar dips. Although I probably used a kipping pull-up. Not too happy with my time... but the effort was good. Bench weight felt heavy today from the get go which I'm sure did not help one bit.
10.10.11: CFFB Day 21
Pre-Work out Dinner. Tri-Tip done up in the broiler.
SWOD 10.10.11:Squat 5RM (subbed box squat)
95-134-185-225-245-275-305
Press 5RM
75-95-115 (back started to ache so I stopped)
DWOD 10.10.11:
5 rounds for time with 60-90" rest between rounds
(10x) 70# KB Goblet Lunge
(7x) 20# Ball Slams
(10x) 88# Russian KBS
Rounds: 57"-54"-52"-53"-52"
Notes:
Had to alter the DWOD quite a bit to be able to manage it inside (it was pouring rain). So a similar types of movements - but I actually think it was a lot harder than the DWOD would have been, which I've done before.
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