20m/5'9" 165# (on a good day)
135# hang cleans-21 (broken into 15 and 6)
dips-63
135# hang cleans-15 (broken)
dips-45
115# hang cleans-9 (broken 5 and 4. should've been with it enough to realize subbing a 35 for the 45 would knock 20#s off...not 10#...so goes the life of a smoked CF'er.)
dips-27
my hands are torn up! the guy at Gold's recommended saddle soap or something like that? I thought about a razor, but how effective is that?
Does anybody know why my legs started to quiver during cleans AND dips? I was told by a friend who works at GNC and actually knows his stuff that it was a possible lack of potassium, or water, or vitamins...
The N30 worked out pretty well. I'm going to bump my dosage up to 6 pills instead of 5. Simply because I wasn't expecting to hit fatigue as early as I did.
Subway Melt footlong monterey cheddar (half for lunch, half for midafternoon snack)
Protein Shake after workout
Either Chicken or Fish...depending on what the woman wants to eat....probably another salad and some bread.
Late night snack? Some oatmeal, noodles, cereal, or another protein shake....
Tuesday, April 10, 2007
Monday, April 9, 2007
Deadlift/N30/Hand Stands
I did Sunday's workout today.
Deadlift 1-1-1-1-1-1-1
5 reps of 135 for form reenforcement
1-195
1-215
1-235
1-255
1-275
1-295
1-305(i failed to get 315 first try. i hit 305, put 315 back up aaaaand.......
1-315 (success)
yeah it's one extra set but i wanted to get my max.
tomorrow i start a product called n30 that claims to allow you to do the same or heavier weights, for more repetitions. Of course, nothing too extreme, but i want to see how it benefits the human body (more specifically...mine.)
Well, I have mastered the hand stand, and have moved on to just putting my hands down for the base of the handstand. I never seem to make it all the way up with my legs. It happened once and I almost fell flat on my face. Probably because instead of just rolling through, I tried to set my feet down. I need padded floor! :)
Deadlift 1-1-1-1-1-1-1
5 reps of 135 for form reenforcement
1-195
1-215
1-235
1-255
1-275
1-295
1-305(i failed to get 315 first try. i hit 305, put 315 back up aaaaand.......
1-315 (success)
yeah it's one extra set but i wanted to get my max.
tomorrow i start a product called n30 that claims to allow you to do the same or heavier weights, for more repetitions. Of course, nothing too extreme, but i want to see how it benefits the human body (more specifically...mine.)
Well, I have mastered the hand stand, and have moved on to just putting my hands down for the base of the handstand. I never seem to make it all the way up with my legs. It happened once and I almost fell flat on my face. Probably because instead of just rolling through, I tried to set my feet down. I need padded floor! :)
Oh and I'll throw in what I ate today....
Breakfast-
1.5 servings of oatmeal with a dash of maple syrup
Protein Shake
Lunch-
Two pieces of whole wheat bread
A dietary shake
A bottle of gatorade with phosphagen (i need to get rid of the crap some how)
Dinner-
SS Top Sirloin Steak rare/medium rare
Salad with some shredded cheese and a little Ceasar salad dressing
Two pieces of texas toast with butter
Protein Shake
Some Easter chocolate my mother gave me. (There's none left now thank God.
Late night snake-
We'll see. Probably some salad or another protein shake.
1.5 servings of oatmeal with a dash of maple syrup
Protein Shake
Lunch-
Two pieces of whole wheat bread
A dietary shake
A bottle of gatorade with phosphagen (i need to get rid of the crap some how)
Dinner-
SS Top Sirloin Steak rare/medium rare
Salad with some shredded cheese and a little Ceasar salad dressing
Two pieces of texas toast with butter
Protein Shake
Some Easter chocolate my mother gave me. (There's none left now thank God.
Late night snake-
We'll see. Probably some salad or another protein shake.
Saturday, April 7, 2007
Why God?
So, why is it that now that I have made this commitment I got hurt? Running through the forest during a STX lane for AROTC I rolled my ankle pretty badly.
Yep.
Yep.
Wednesday, April 4, 2007
Tuesdays and Thursdays
I have come to the conclusion that in order to continue with a daily crossfit routine I must get to sleep earlier. Tuesdays and Thursdays I have a very long class schedule. 9:30-3:00 (with school work afterwards we'll call it 7 or 8.) Thursdays 9:30-8:00ish with school and then another couple hours of school work.
I normally CF in the morning after PT on Monday Wednesday and Friday. It seems like that will have to continue on into my Tuesday and Thursday routine as well.
The whole reasoning behind this is because of classes Tuesday I am now behind a day. Here are my loads for the C&J's from 03APR07.
95 good form
115 good form
135 good form
145 good form
145 a little shaky on the jerk
145 too much back on the clean
145 (after minutes of concentration and visualization) good form
need to focus on the explosion aspect of the lift. I feel if I can get that down I'm money. I also need to figure out how some people can almost touch their butts to the ground when doing a squat. That's just crazy to me.
i hope it's ok that i used a split stance for the jerk...
Friday I'm going to have to double up and then skip my rest day to catch back up I think.
Today (Wednesday)
Three rounds for time:
12 Muscle-ups (I need to get some rings...until then...36 dips/36 pull ups)
30 Back extensions
Run 400 meters
I normally CF in the morning after PT on Monday Wednesday and Friday. It seems like that will have to continue on into my Tuesday and Thursday routine as well.
The whole reasoning behind this is because of classes Tuesday I am now behind a day. Here are my loads for the C&J's from 03APR07.
95 good form
115 good form
135 good form
145 good form
145 a little shaky on the jerk
145 too much back on the clean
145 (after minutes of concentration and visualization) good form
need to focus on the explosion aspect of the lift. I feel if I can get that down I'm money. I also need to figure out how some people can almost touch their butts to the ground when doing a squat. That's just crazy to me.
i hope it's ok that i used a split stance for the jerk...
Friday I'm going to have to double up and then skip my rest day to catch back up I think.
Today (Wednesday)
Three rounds for time:
12 Muscle-ups (I need to get some rings...until then...36 dips/36 pull ups)
30 Back extensions
Run 400 meters
Monday, April 2, 2007
Motivation and two new discoveries
Motivation-Cardinals lost yesterday. I'm a little upset, and by a little I mean a whole hell of a lot.
This brand new motivation is what inspired me for PT this morning.
PT-2 minutes squats, push ups, sit ups, planks
Lunges, suicide sprints, and other assorted calesthenics
Today I met Angie, she's nice.
Rx'd in 40:44.
I couldn't remember the order so I just guessed and did
100 Pushups
100 Situps
100 Squats
Time when I got done with above was 09:45. Then came the pull-ups that hurt the time. Lots of standing around at the beginning of them, but around 65 I hit a second wind and started to nail out small sets of 2-3 at faster intervals. I guess I'll have to start carrying a tennis ball around to work on grip because I am not going to let a slick pull-up bar hamper my date with Angie. I'm smoked, and I need to figure out a way to toughen up my hands more or something because one of my calluses filled up with blood and broke midway through pullups.
Victory in this was I felt like stopping at about 35 pull ups, but suppressed those thoughts and got it done.
Now for the two discoveries, which I'll keep short and sweet.
1)I carry a lot of self-induced stress. I discovered this because of discovery 2.
2)People are very rude. What makes people think that when their light is red at an extremely busy intersection they can keep going? My light was green for 5 seconds and finally I just started to go because I was sick of how bent over I was by the inconsiderate people who felt they just HAD to break the law because they thought they had more important things to do then the other 150 people at the intersection. Thus number 1.
This brand new motivation is what inspired me for PT this morning.
PT-2 minutes squats, push ups, sit ups, planks
Lunges, suicide sprints, and other assorted calesthenics
Today I met Angie, she's nice.
Rx'd in 40:44.
I couldn't remember the order so I just guessed and did
100 Pushups
100 Situps
100 Squats
Time when I got done with above was 09:45. Then came the pull-ups that hurt the time. Lots of standing around at the beginning of them, but around 65 I hit a second wind and started to nail out small sets of 2-3 at faster intervals. I guess I'll have to start carrying a tennis ball around to work on grip because I am not going to let a slick pull-up bar hamper my date with Angie. I'm smoked, and I need to figure out a way to toughen up my hands more or something because one of my calluses filled up with blood and broke midway through pullups.
Victory in this was I felt like stopping at about 35 pull ups, but suppressed those thoughts and got it done.
Now for the two discoveries, which I'll keep short and sweet.
1)I carry a lot of self-induced stress. I discovered this because of discovery 2.
2)People are very rude. What makes people think that when their light is red at an extremely busy intersection they can keep going? My light was green for 5 seconds and finally I just started to go because I was sick of how bent over I was by the inconsiderate people who felt they just HAD to break the law because they thought they had more important things to do then the other 150 people at the intersection. Thus number 1.
Sunday, April 1, 2007
My confession
Oh Fitness Lord, hear my cries.
I am what you could call a binge athlete. I hit something extremely hard for a certain amount of time, and then I stop for just as long. I use the word "stop" because I wouldn't refer to it as quitting or burn-out. When you quit something you give up on it, and cheat yourself. Well, I haven't given up on working out, but I am cheating myself. I also wouldn't call it burn-out. Burn-out leaves the taste in your mouth that your body is tired and needs a break, which can be a good thing at times but overall, we don't want. I haven't burned-out. I'd call it a failure to stay in a routine, and a failure to make the smart choices when it comes to habits.
So, in short, I hope by writing this blog I will force myself to continue on with my goals, and to start to realize that I don't need to break habits. This can become just as addicting as myspace, facebook, or any other website that people check religiously.
This will be my log for Crossfit, swimming, running, or anything else that I really want to mess around with.
I am what you could call a binge athlete. I hit something extremely hard for a certain amount of time, and then I stop for just as long. I use the word "stop" because I wouldn't refer to it as quitting or burn-out. When you quit something you give up on it, and cheat yourself. Well, I haven't given up on working out, but I am cheating myself. I also wouldn't call it burn-out. Burn-out leaves the taste in your mouth that your body is tired and needs a break, which can be a good thing at times but overall, we don't want. I haven't burned-out. I'd call it a failure to stay in a routine, and a failure to make the smart choices when it comes to habits.
So, in short, I hope by writing this blog I will force myself to continue on with my goals, and to start to realize that I don't need to break habits. This can become just as addicting as myspace, facebook, or any other website that people check religiously.
This will be my log for Crossfit, swimming, running, or anything else that I really want to mess around with.
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