Are You a Renegade?

Wow so I haven't worked out since last Thursday. CRAZY I know! And the worst part is I ate horribly over the weekend! Oh well, who can resist chocolate cake and ice cream after a month of zero sweets? Not I. Anyways today's workout was actually a good one. I would have done the Rx for the metcon (35lb) but I couldn't keep my balance for the Renegade Rows. Never done them before so this was a fun first. I've been wanting to do Front Squats for a while now, so I'm glad I finally did. I did an extra set of 3 just so I could do 135lb, which actually didn't feel too bad. I probably could have even done a full 5 reps. I can't wait to do Front Squat 1RM. I have a feeling I can do more than 150lb now.


Front Squat

45x5

80x5

95x5

105x5

120x5

130x5

135x3

AMRAP in 12 Minutes
(6) 1-arm DB Snatch: Right Arm (30lb)
(6) 1-arm DB Snatch: Left Arm (30lb)
(6) Renegade Row: Right Arm (30lb)
(6) Renegade Row: Left Arm (30lb)
7 Rounds

Back Squat Fail

Today I was supposed to determine a new 1 RM for Back Squat. However, I failed both attempts at 190lb. The second attempt I got about half way up and couldn't go any further. Even though I failed I still think I can get 190lb soon. For the metcon my Power Snatches were unbroken for all sets. My dips however were not. I split them up by 5's for every set with about a 1 to 2 second rest in between. On Power Snatches my arms were a bit shaky towards the end but I was able to do it. Next time I may increase the PS weight because I think I'd rather work on lifting heavier, even if it means a slower time.


Back Squat

90x3

110x3

130x3

150x1

165x1

175x1

190 (Fail)
190 (Fail)


21-15-9 For Time
Power Snatch (65lb)
Dips
5 minutes 51 seconds

Dead Press

Today's metcon originally called for 50 Double Unders. However, I'm not nearly good enough at them (yet) to make this a quick workout. So instead I swapped out 3x jump ropes. When I have some free time I really need to start working on: Double Unders, Handstand Push-ups and Kipping Pull-ups.


OH Press

80x3

90x3

100x3

110x3

120x2 (Fail)
115x3

3 Rounds For Time
10 Deadlift (180lb)
150 Jump Rope 
6 minutes 26 seconds

Half As Much

So today's metcon really sucked. I started off doing the prescribed reps (15 Deadlift, 12 Hang Power Cleans, 9 Front Squats, 6 Push Jerks) but after 1 round of that I cut the reps in half. If I hadn't I would have been there all day and I had a puppy to get home to. Needless to say it still kicked my ass. My time for the first round of the prescribed reps with 100lb was 5 minutes 26 seconds.


Squat Cleans

45x5

70x5

90x5

110x5

5 Rounds For Time
7 Deadlift (100lb)
6 Hang Power Clean (100lb)
5 Front Squat (100lb)
3 Push Jerk (100lb)
20 minutes 14 seconds

I HATE Thrusters

Oh the fun that was had...not really. Today's workout was a short one but it felt sooo long. I did find that my recovery was a lot quicker though.


Sunday Ultimate Conditioning (Mike's Class)
Today's workout was 8 minutes with sets as follows: 1-1, 2-2, 3-3, etc. It was a lot harder then it sounds, especially because I'm used to doing 65lb thrusters. Man this one sucked. First we did a warm-up though which I dragged my ass on.

Warm-up (3 Rounds, 45 seconds each exercise)
Wall-ball (20lb)
Pull-ups
Burpees
Air Squats
Sit-ups

AMRAP 8 minutes
Squat Thrusters (75lb)
KB Swings (52lb)
7 Rounds +3 Thrusters

Quarter Life Crisis

Stretched a lot today since I didn't have much time during the week to stretch as much as I needed to. Recovery from today's metcon was a lot quicker then yesterdays, so that was good.


Bench Press

95x10

135x5

155x5

175x5

185x4
185x4

195x2
205x1
215x1

Quarter Life Crisis (For Time)
Row 250 meters
25 Deadlifts (185lb)
Row 250 meters
25 Wall Ball (20lb)
Row 250 meters
25 KTE (strict)
Row 250 meters
14 minutes 47 seconds

Row Yourself to Death

So today's metcon actually looked great to me, BEFORE I actually started doing it. Man did it kick my ass. Originally it called for 10 pull-ups followed by 10 push-ups but since I did weighted pull-ups I decided to replace both with burpees. Trust me, it didn't make it any easier. My thrusters, which I'm usually horrible at (not form, just quickness), were actually good. It was the burpees that did me in and a bit of the rowing. Either way I can say this was a good workout, even if I felt like death afterward.


Weighted Pull-ups

BWx5
BW+25x5

BW+50x5

BW+50x5

BW+60x3

BW+60x3

BW+60x3

BW+80x1

BW+80x1

BW+80x1

Row-Thrust-Burpee (For Time)
Row 1000m/800m/600m/400m/200m
10 Thrusters (65lb)
10 Burpees
27 minutes 39 seconds

Back It Up

Today's workout took me a total of 30 minutes. No more time to be social, so what usually takes me an hour and a half only took 30 minutes. That and I'm now stretching at home instead of at the gym.


Back Squat

95x3

130x3

150x3
160x3
175x2

Sit-up/Push Jerk(5 Rounds for Time)
25 Sit-ups
5 Push Jerks (100lb)
8 minutes 56 seconds

Press Than Pull

Today's workout was quick. The Burpee Pull-ups are super fun but super exhausting. Not much to say as I'm exhausted and I have a puppy to attend to.


Press

45x5

70x5

80x5

90x5

100x5

105x5
125x3 (Push Press)

Burpee Pull-ups (For Total Reps)
Work 3 minutes
Rest 90 seconds
Work 2 minutes
Rest 90 seconds
Work 1 minute 
26, 15, 10

Good Mourning Monday

Went to the gym in the morning, before eating (apposed to after work, after eating) and I gotta say it sucked. Wasn't nearly as strong on an empty stomach. Didn't even have enough energy to do a Metcon. Sad. Hopefully tomorrow I'll be able to get in a decent workout.


Deadlift

135x5

185x5

205x5

225x5

245x3

275x1(Fail)

Sunday Funday

Didn't work out Friday or Saturday.


Sunday Ultimate Conditioning (Mike's Class)
Today's workout was a team "battle". It was 3 people to a team. Not really sure who completed what quantities but here's the workout we did:

• Run 900 meters
• 75 Kb Swings (52lb)
• 150 Ground to Overhead (75lb)
• 300 Sit-ups
• 450 Air Squats
• Run 900 meters

My team finished in about 23 minutes.

Cleaning Up

I only got about 4 hours of sleep last night and yet I felt energized all day. That is, however, until I got to the gym. I was sore in so many places from yesterday's workout that it really unmotivated me. I stretched for a good 30 minutes, which clearly wasn't enough. Needless to say my workout today was sad.


Clean

75x5

85x5

95x3

105x3

105x3

115x1
120x1

You Don't Know Jack

So today again I'm doing 4 to 5 sets of 5 reps, and a 6th set of max reps. Like I said, I haven't done sets of 5 (hell, I haven't done sets of anything higher than 3) for a long while now. Wasn't as bad as I was anticipating, though 195lb was pretty rough. I was so unmotivated for today's metcon (it contained squat thrusters) that I decided to take Mike's class instead. Not sure it was really much better. I probably could should have gone heavier for the push presses as I was able to do 75lb (10 reps) unbroken every round except for the last. Live and learn.


Bench Press

95x5

125x5

150x5

160x5

185x5

195x4

Jack (AMRAP in 20 minutes)
10 Push Press (75lb)
10 KB Swing (52lb)
10 Box Jump (20")
11 Rounds + 10 Press, 1 Swing


Track of the Day: "The Crimson" by Atreyu

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Squat Your Ass Off

So I took Monday off to recover from Sunday and also a whole week of no rest days. It was hard to force myself to stay home, I was really antsy and wanted to work out. However, I really needed the break. Today was Back Squats. I can't remember the last time I did sets of 5, oh man were they hard. Had to push hard through a few of them.The Metcon I altered and added rowing, not sure why I like rowing so much. I just do.


Squats
100x5

120x5

130x5

150x5

160x4

Rowing Mix (2 Rounds)
1 minute Row (all out effort)
1 minute Push-ups (hand release)
1 minute Row (all out effort)
1 minute Sit-up
1 minute Row (all out effort)
1 minute Air Squats
1 minute Row (all out effort) 
14 minutes


Track of the Day: "Let Go Control" by Saosin

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Hell is a 3 letter word...R-U-N

I'm not going to feel right for the rest of the day. Running always kicks my ass. Today was in no way an exception. I have nothing else to say.


Modified "Rankel" (AMRAP in 20 minutes)
6 Deadlift (150lb)
7 Burpees
10 Kettlebell Swings (52lb)
Run 200 meters
6 Rounds +17 (6 Deadlift, 7 Burpees, 4 KB Swings)


Track of the Day: "Headstrong" by Trapt

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Cindy Lou Who

AI did a lot of stretching today with my trusty lacrosse ball before doing Cindy. I still can't kip so all of my pull-ups were dead hang. I did all rounds unbroken except for 2 or 3 (where I did 4 and then 1). Overall though pull-ups and air squats were easy. It was the hand release push-ups that slowed me down, especially after yesterdays workout. My shoulders and chest are sore/tight, which means Mike's stretching class tomorrow will be oh so welcomed. No pain, no gain.



"Cindy" (AMRAP in 20 minutes)
5 Pull-ups
10 Push-ups (hand release)
15 Air Squats
14 Rounds +5 Pull-ups


Track of the Day: "Remind Me I'm Alive" by Ivoryline

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No Need to Front

Today went pretty well I think. Been wanting to do this rowing WOD for a while now so I'm glad I finally got around to doing it. Push-ups suck ass! That's all I have to say about that. I'm not even sure what a decent amount in 5 minutes is? Oh well. Front Squats felt good so I decided to try a new 1 RM at the end. 150lb actually didn't feel that bad. I felt like I could have done more but I didn't want to push it tonight. Maybe next time.


Front Squat
95x5

115x3

135x3

135x3

135x3

140x3

150x1 (PR)

Row-Push-Row
Row 5 minutes (20 s/m pace)
Max Push-ups in 5 minutes
Row 5 minutes (20 s/m pace)
93 Push-ups


Track of the Day: "Reinventing Your Exit" by Underoath

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Dear Elizabeth

So technically today is my "rest day". I did Elizabeth with 70lb for the Cleans instead of the Rx 135lb/95lb because I'm still not strong enough/quick enough for either. I'm sure I'll get there. Also didn't have rings so I had to do regular dips. Today's RPM tracks were my least favorite yet, man did my legs burn.


"Elizabeth" (21-15-9)
Cleans (70lb)
Dips
8 minutes 48 seconds

RPM
45 minutes


Track of the Day: "I'm So Sick" by Flyleaf

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Totally Total

CrossFit Total. I had just recently done maxes on Deadlift and Squat a week or so ago but I decided to go ahead and do them again anyways. I thought for sure I'd be able to pull off 195lb for Squat since I had done 190 previously. Not the case. 185lb isn't bad but I'm a little disappointed I dropped 5lb. Press was press. Not too concerned with that one. Deadlift I really wanted to get to 300lb and thankfully I was able to. I didn't struggle as much as I thought I would and I was even able to set the bar down without dropping it. Overall I'm satisfied with my performance today.


Back Squat
95x3
135x3

165x3

195x1 (Fail)
190x1 (Fail)
185x1

OH Press
95x3
105x3
135x1 (Fail)
120x1
125x1

Deadlift
135x3
185x3
225x3
285x1
295x1
300x1 (PR)

TOTAL: 610


Track of the Day: "Go Ape" by Far East Movement (feat. Lil Jon & Colette Carr)

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Nancy: 1, Me: 0

Weighted pull-ups were good. Next time I'll probably go heavier as 1 rep of 80lb was easy this time around. Nancy really kicked my ass though. The running wasn't so bad and it seems that my stamina has increased from doing CrossFit. However, I need to work on getting stronger for OH Squats as I had to put the bar down on rounds 3-5 a couple times, mostly during the last round. I actually tried to use 65lb but it just wasn't happening. So another goal is to work on Oh Squats. I should make a list...


Weighted Pull-ups
BW+25x5

BW+45x5

BW+50x5

BW+65x3

BW+65x2

BW+70x2

BW+75x1

BW+75x1

BW+80x1

"Nancy" (5 Rounds For Time)
Run 400 meters
15 OH Squats (45lb)
17 minutes 13 seconds


Track of the Day: "I Will Not Bow" by Breaking Benjamin
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Fran's a Snatch

Wasn't too happy with my snatch performance tonight. I was hoping to get 80lb but for some reason I was having trouble getting past 75lb. Not an excuse but it could be because I haven't done snatches in a few weeks. Who knows. As for Fran I decided to go with 65lb instead of 95lb (Rx) because I suck at thrusters. Also I can't kip yet, something I want to learn how to do. I'm going to make it one of my January goals.


Snatches (12 x 1)
45x1

55x1

55x1

60x1

60x1

65x1

65x1

70x1

70x1

75 (Fail)
75 (Fail)
75 (Fail)

"Fran" (21-15-9 For Time)
Squat Thruster (65lb)
Pull-ups
6 minutes 21 seconds


Track of the Day: "Born To Quit" by The Used

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Meal Schedule

I used to only eat a big lunch around 12-1 pm and then nothing until 8-9 pm for dinner, after my workouts. I just discovered Leangains Guide and am going to try their meal setup for the next 30 days (while doing the Paleo challenge). If I see any changes in how I feel during workouts and see any changes physically (some I'm sure can be attributed to the strict Paleo) then I'll most likely continue eating this way.

So now I get 2 pre-workout meals and 1 big post workout meal:

Meal 1 (12-1 pm): Approximately 20-25% of daily total calorie intake.
Meal 2 (4-5 pm): Pre-workout meal. Roughly equal to the first meal.
Meal 3 (8-9 pm): Post-workout meal (largest meal).

I've been trying to stick close to the below numbers every day.

Calories: 2000-2100

Fat: 160-180g

Carbohydrates: 80g

Protein: 230-250g

The Beginning of 2011

So starting today I'm going to be doing the 30 Day Paleo Challenge. I've been doing Paleo for a while now but for these next 30 days it will be a strict [somewhat] Paleo diet. Goodbye protein bars and ranch dressing. So I'll be posting my workouts, meals (sometimes) and a song track hopefully every day. Basically whatever song gets me pumped up for my workout that day.

Sunday Ultimate Conditioning (Mike's Class)
Today we did a total of 4 short workouts, which are posted below. It's always fun, and more intense, going up against other people because it makes you push yourself harder than normal.

AMRAP in 5 Minutes
3 KB Squat Cleans (44lb)
6 Push-ups (hand release)
9 Air Squats

8 Rounds + 2 (cleans)

AMRAP in 4 Minutes
12 Shoulder to Overhead (95lb)
12 Burpees
1 Round + 7 (OH) 

For Time
100 Sit-ups
4 minutes 

10-9-8-7-6-5-4-3-2-1 for Time
KB Swing (52lb)
Sprint (100 meter)
5 minutes 29 seconds


Track of the Day: Animal I Have Become by 3 Days Grace

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