Wednesday, May 12th

Bench Press
4 x 5 @205

Football Practice

Tuesday, May 11th

METcon # 1

25 Glute Hamstring Sit-ups
25 Back Extensions
*4 Rounds*

LT 5:25
GT 8:17
TM 8:54

METcon # 2

"Helen"

400 m run
21 KB Swings (40lbs KB)
12 Pull-ups

LT 8:01
GT 8:21

Monday, May 10th

Yes, I took Friday, Saturday, & Sunday off and I feel terrible for it. I came in today not wanting to do anything. I think the time off makes you not want to work out even more. Luckily for me I have workout partners. The workout was as follows:

METcon
Run 400 m
*3 Rounds of:
15 Power Snatch (90lbs)
35 Double Unders
THEN
Run 400 m
*FOR TIME*

LT 9:46
TM 9:31
GT 12:51

Power Clean
1 x 5 @ 135
1 x 5 @ 155
1 x 5 @ 165
1 x 5 @ 175
1 x 2 @ 185

Thursday, May 6th

METcon
"Filthy Fifty"
50 Box Jumps (20 in box)
50 Jumping Pull-ups
50 KB Swings
50 Lunges
50 K2Es
50 Push Press
50 Back Extensions
50 Wall Ball
50 Burpees
50 Double Unders
* For time (of course)*

LT 16:55
TM 18:47
GT 22:55

Wednesday, May 5th

METcon
10 toe-to-bar
20 burpees
30 push-ups
40 sit-ups
* 5 rounds for time*

LT 20:04
TM 23:21
GT 26:42

PR Power Clean: 185

This METcon was not terrible, but it wasn't easy by any means. My chest fatigued big time. Between the burpees and push-ups, it was tough. Sit-ups took the most time, just getting down and up so many times takes time. I power cleaned 185 last week for a PR and I attempted 195 today, and failed. I came closer than I did last week but I didn't feel very strong today either way. First football practice tonight and the resting the remainder of the day.

Tuesday, May 4th

Continuing to find PRs this week, today was front and back squats

Back Squat - 255lbs
Front Squat - 225lbs

Back Squat Strength Work:
1 x 8 @ 185
1 x 6 @ 205
1 x 5 @ 225

Today was light to say the least. There were not a whole lot of sets in my strength work and no METcon. I was happy with my front squat, back squat I am disappointed with, but I will just keep working.

Monday, May 3rd

Ok, so I haven't taken a week off of my workouts, but I have just been lazy on my blog. Today, I am getting back onto my diet, I have strayed away from the narrow path on that one. Also, this week I am PRing on everything, today started with Bench. I PRed first and then the did my strength workout afterwords.

Flat Bench
PR 250lbs
1 x 5 @ 195
1 x 4 @ 205
3 x 5 @ 195

METcon
"Fran"
21-15-9
Squat Thrusters (95lbs)
Pull-ups

GT 4:46
LT 4:28
TM 4:36
JH 5:02

Fran, is the worst METcon ever invented. I was dry heaving after this workout. It starts with 21 squat thrusters, then 21 pull-ups, 15 squat thrusters, 15 pull-ups, 9 squat thrusters, 9 pull-ups. In theory it doesn't sound so bad, but it is. My bench press felt pretty good, I am finally back to where I was before my wrist was messed up. I might do some core in BodySculpt tonight, resting after that.

Monday, April 26th

Push Press
1 x 10 @ 135
1 x 6 @ 155
1 x 6 @ 155
1 x 3 @ 165
1 x 4 @ 165
1 x 12 @ 135

Friday, April 23rd

Power Cleans
1 x 15 @ 115
1 x 10 @ 135
1 x 3 @ 165
1 x 3 @ 175
1 x 1 @ 185
1 x 3 @ 180
1 x 1 @ 185

METcon
10 min AMRAP (As many rounds as possible)
5 single arm DB thrusters (25% body weight) [40lb dumbbell]
10 push ups
10 box jumps (24")

Me: 9 rounds and 5 reps
Lucas: 8 rounds and 20 reps
Tony: 7 rounds and 5 reps
Daniel: 5 rounds and 28 reps

The scores are a little miscued, I did the WOD after everyone left, and I wasn't aware but they used a 30" box and I only used a 24". The work out is; start the stop watch and start in on the movements, when you finish all of the movements start from the beginning and do as many rounds as you can in that 10 minutes. This was a good WOD for my cardio. Respiration was heavy. All in all it felt good. Resting the remainder of the day.

Thursday, April 22nd

Today is the much needed, very necesarry, rest day. No weights at all today, thank goodness. My body is worn down physically and mentally. My legs are still a bit sore, especially my hamstrings. Today we took it easy and ran a 5K. We did not run it for time. Tony and I went to Collett Park ran around it 4 times. It was probably around a ten minute pace. It felt good, hopefully I feel regenerated tomorrow with today's rest.

Wednesday, April 21st

METcon
500 m Row
Sled Push/Pull (3-45lbs plates on sled)
10 Manmakers (50% Body Weight)
10 Ring Dips
*7 rounds for Time*

GT - 50:42
TM - TBA
LT - TBA

Tuesday, April 20th

Today soreness confirms yesterdays workout. My hamstrings and glutes are pretty sore. Nonetheless today must go own. The workout is as follows:

Bench Press
1 x 15 @ 135
1 x 10 @ 165
1 x 3 @ 205
3 x 3 @ 215
1 x 2 @ 215

METcon
75 Power Snatches (75lbs)
75 Burpees
For time

Gage 12:35
Tony 8:46
Lucas 9:55

75lbs is a pretty light snatch, but after about 20 of them, they became pretty heavy for me. The burpees always suck, but the workout was good and over. Resting the remainder of the day

Monday, April 19th

Back Squat
2 x 15 @ 135 (Rapid)
1 x 15 @ 145 (Rapid)
1 x 15 @ 155 (Rapid)
1 x 8 @ 185
1 x 4 @ 235

2 x 15 Walking Lunges (45lb Plate Overhead)
1 x 30 Walking Lunges (45lb Plate Overhead)
1 x 30 Walking Lunges (40lb KBs to side)

METcon
10 Thrusters (95lbs)
20 Box Jumps (24'')
30 Double Unders
400 m Run
* 4 Rounds for Time*

GT 18:46
TM 19:09
LT: TBA

I feel really good about todays workout. I haven't done back squat in a bit, so it was good to get that in. The first 3 sets were to try and be explosive and quick. The weight was light, but the burn was good..different but good. The METcon was rough. I was dreading it when we came up with it. I am done with it, so I am happy. I may do some core movements in body sculpt tonight, but I am not holding my breath :)

Saturday, April 17th

400 m Run
20 Toe to Bar
20 Back Extensions
20 Push-ups
* 4 Rounds for Time*

18:10

Today, I wanted to stay away from anything heavy. Just a little bit of cardio and core movements. Tomorrow I will go back into some heavy dynamic movements, but this was it for today.

Friday, April 16th

Push Press
1 x 3 @ 155
1 x 3 @ 165
1 x 3 @ 175
1 x 1 @ 175
1 x 3 @ 165
1 x 1 @ 180

METcon
10 Hang Cleans (140lbs)
10 Pull-ups
10 KB Swings (55lbs)
*4 rounds for time*

Lucas 9:48
Gage 11:47
Huck 16:12
Tony 7:48

I was about as motivated as a sea turtle today. This is why you have workout partners though. We sucked it up, and got things done. The workout felt okay, but Tony, Lucas, and my hands are all pretty beated up. Blisters and calices broken open. Band-aids and tape will get us through it though ha. Resting the remainder of the day, then back at it tomorrow.

Thursday, April 15th

Today is a rest day from weights. So a little run is all today is going to bring.

METcon: 20 min
2 mile run
Pull-ups for reps

Lucas: 73
Tony: 50
Gage: 32

In this workout you start the stop watch and start running. You run the 2 miles as fast as you can, and whatever time you have remaining you do as many pull-ups as possible. Your score is the amount of pull-ups. My run went TERRIBLE. I have to change up my running tecnnique. My cardio felt great, legs felt great, lower back...killer. I am going to have to start running more, Craig said my pelvis is tipping forward which causes my lower back to tighten up. The first mile was fine, the second I had to stop 3-4 times just to stretch out my lower back. I am hoping that once I fix this technique problem that my runs, times, and scores all get better.

Wednesday, April 14th

METcon
10 Power Clean (75% Body Weight) [120lbs]
20 KB Swings (55lbs)
30 Box Jumps (24in)
*4 Rounds*
THEN:
500 m Row
****FOR TIME****

Gage 16:16
Tony 14:27
Lucas 14:02

Deadlift
1 x 15 @ 135
1 x 5 @ 225
1 x 3 @ 275
1 x 3 @ 280
1 x 3 @ 285
1 x 3 @ 300

The deadlifts felt pretty good, I had to wrench up the last dead lift at 300, but I did finish the rep. The METcon was a lot worse than I anticipated. My lower as usual tightened up on me, and my forearms were my weak link. Lower back and forearms are keeping me from doing as well as I would like, hopefully I can make some type of small adjustment to off set them. I feel like my back is straight, hopefully more flexibility in the forearms will help out. Resting the remainder of the night.

Tuesday, April 13th

The workout was as follows:

Squat Snatches
1 x 10 @ 70
1 x 10 @ 85
3 x 8 @ 95
1 x 5 @ 105

METcon
25 Wallballs (30lbs Med Ball)
1 Heavy Bag Stairs (Heavy Bag=96lbs) (120 stairs)
25 Back Extensions
*3 rounds for time*

Tony 13:24
Gage 19:13

That heavy bag was heavy as S***. 96lbs thrown on your shoulders and doing 5 flight of stairs with it, it tough. On wallball I just had nothing left, my lower back was tightening up from the extensions and it was just a tough tough METcon. Felt good though. I played a few games of basketball today with some friends, my cardio is ridiculous relative to my other friends who are not crossfitting. That made me feel pretty good. I may do some core movements in bodysculpt tonight. Other than that, resting the remainder of the night.

Monday, April 12th

I have been a little lazy on blogging lately. I have done some workouts here and there w/out posting, but I am going to try and get better. This past weekend was a terrible fitness weekend though. Went out for Tony's birthday and then to a Jason Aldean & Luke Bryan concert. Needless to say, I needed to get some good work in today. The workout was as follows:

Metcon #1
10 Manmakers (50% body weight)
10 Hang Squat Cleans (50% body weight)
* 5 Rounds for time*

Gage 11:49
Lucas 11:01
Tony 12:53

Bench Press
1 x 10 @ 185
SuperSet* 15 push-ups
1 x 8 @ 185
SuperSet* 15 push-ups
1 x 5 @ 185
SuperSet* 15 push-ups

Dips
3X10

Metcon#2
500 m Row
1 min rest
500 m Row
1 min rest
500 m Row

Gage 6:45
Tony 6:14

Thursday, April 8th

I guess I should start my blog off today by wishing one of my workout partners happy birthday. So...Happy Birthday, Tony. In celebration of his birthday, we are doing a navy seal workout. We also plan on doing some chest work as well. The workout was as follows:

Flat Barbell Bench Press
1 x 10 @ 135
2 x 8 @ 185
1 x 3 @ 205
1 x 2.5 @ 205
1 x 2 @ 205
1 x 16 @ 135

METcon WOD
50 Burpees
*Every minute do 3 power cleans @ 135*
100 Box Jumps (30in. box)
*Every minute do 3 dead lifts @ 135*
150 Sit-ups
*Every minute do 3 clapping push-ups*

Tony 18:42
Gage 20:34

I will explain this METcon a little better. You have a running stop watch. You start the watch and do 3 PCs @ 135, then start in on your burpees. You do as many burpees as you can until the clock turns to the next minute. When it gets to the next minute you stop your burpees and do 3 PCs, then you start back onto your burpees until you get to a total of 50. Clock still runs throughout your workout. Same concept on the other movements as well. Stop on the top of every minute to do the other movements.

Might rest the remainder of the day, not sure. I have time to do other things, but who knows lol.

Wednesday, April 7th

Today was leg day. Unfortunately I did not get to much of my legs down. I wanted go more into the workout, but I just didn't get have the time. The workout was as follows:

Back Squat
2 x 10 @ 135 (warm-ups)
5 x 5 @ 185 (pause sets)
2 x 5 @ 215

METcon WOD
500 m Row
150 Double Unders
50 Burpees
* 1 Round for time*

Lucas 7:28
Tony 9:18
Gage 10:28

The pause sets on the squats, was lower the weight below parallel, rest it on the safety bars, and then explode up. These were a lot harder than normal squats. I was surprised how much harder. The METcon sounds a lot easier than it looks. It was pretty tough. Shoulders were hurting after so many double unders. Rest the remainder of the day.

Monday, April 5th

Today, my legs are a little stiff, but nothing crazy. I took Easter off, which felt good, except for the fact that I ate like complete crap. I took in enough sugar to last me the rest of the summer. As planned, we did a strength dynamic movement and a cardio WOD. The workout was as follows:

DeadLift
1X10@185
1X10@225
2X5@275
1X1@295
1X1@315
1X1@325

Cardio WOD
500 m Row
15 PowerClean @135
150 yard Farmers Walk w/45lbs DBs
15 DB Squat Cleans w/45lbs DBs
15 Box Jumps w/30 in. Box
12 PowerClean @135
120 yard Farmers Walk
12 DB Squat Cleans
12 Box Jumps w/30 in. Box
9 PowerCleans @135
90 yard Farmers Walk
9 DB Squat Cleans
9 Box Jumps
400 m Run

John B. 27:40
Lucas 18:17
Tony 19:41
Gage 32:33

Ok, this workout sucked! My grip was failing big time. On the farmers walk I couldn't keep the grip. Same thing on the power cleans. I couldn't close my hands anymore. My cardiovascular wasn't the problem, it was muscle fatigue, BIG TIME. I honestly didn't think that I was going to be able to finish this, but I did, it just took me a hell of a lot longer than everyone else. I might do core movements tonight in BodySculpt, then resting the remainder of the night.

Saturday, April 3rd

Yesterday, on Friday I did some "superficial" biceps work. I know this isn't the "crossfit way", but all of my workout partners were gone, and I worked out with a body builder. It was better than doing nothing. Today, I worked out with the same guy as yesterday and we did some legs. Workout was as follows:

Front Squats (on the smith machine)
1X10@110
3X10@130

Weighted Walking Lunges
6X15 w/20lbs KBs in each hand

Stairs (24 stairs = 1 Flight)
3X5 Flights w/20lbs KBs in each hand (Every other step)

Leg Extensions
3X10@85 (Strict, hold at the top for a sec)

Leg Curls
3X10@45 (1 set of the 3-step process)

Today was suppose to be a rest day, but Roger came in and said he was doing front squats and whatnot, so I decided, instead of sitting on my rear I might as well workout with him. It was a slow paced, body builders type speed. No cardio involved at all, but it was better than resting.

Thursday, April 1st

Today is the first day of April. I cannot believe how fast March went by. Overall I feel pretty good about the work I put in the last month. Today, there is no cardio WOD only some strength work. The workout was as follows:

Incline Barbell Bench
1X5@165
3X5@175
1X4@185*

Flat Barbell Bench
1X5@165
3X5@175
1X5@185*

On both of the 185 sets I had help from Tony. I did not get either of them cleanly. We flew through this workout though. The rest between each set was maybe 30 sec. My chest wasn't used to the small amount of rest. Felt a little weak. I might do some core movements tonight, and then resting until tomorrow.

Wednesday, March 31st

Went in to today with a good outlook. I knew I was back squatting today, which I was looking forward to. I did not however, know what the cardio WOD was going to be. It was rough as usual, but good. The workouts were as follows:

Back Squat:
1X5@205
4X5@225

Cardio WOD
50 m sprint
25 Burpees
100 m walking lunges
********
15 shoulder press (45lbs Dumbbells)
100 m carry (45lbs Dumbbells)
5 rounds
********
25 burpees
500 m row
450 m run

Tony 17:48
Gage 24:09

The cardio WOD was killer on my shoulders and forearms. The shoulder press and then the farmers walk with them for 5 rounds was just rough. All in all it was good, and I'm glad its over. I also did some hamstring curls and weighted lunges after back squat, but nothing really noteworthy. Resting the remainder of the day.

Tuesday, March 30th

Today I felt pretty good. Tony and I had snatch and jerks today. The workout was as follows:

Snatch
2X10@85
1X8@95
1X8@100
1X5@105
1X5@110
1X5@115

Jerk
3X8@135
1X5@145
1X5@155
1X4@155
1X3@155

The lifts felt good. The jerks was about all I had. I will probably have to stay around that weight for another week at least. We did snatches for the first time in awhile and they felt pretty damn good. 115 is more than I have done before. I will do some core movements in BodySculpt tonight and then rest the remainder of the day.

Monday, March 29th

Took the weekend off, which is becoming a bad habit of mine. My body feels good and rested though. Tony and I had worked out today, we have decided to do one power movement for strength and a cardio WOD on MWF. On TTh we are going to attempt 2 power movements for strength and no cardio WOD. We have been doing that for the most part, but we are going to lay out the workouts and sets for the entire week from now on. We will just program out a week at a time. Todays workout was as follows:

DeadLift
1X5@225
1X5@235
1X5@243
1X5@265
1X5@275

Cardio WOD
40 Double Unders
30 Box Jumps (24in Box)
20 KB Swings (55lbs)
* 5 Rounds for time*

Gage: 18:47
Tony: 18:51

Today felt really good. The deadlifts went up awesome. 275 was a PR, and today I did it 5 times, not easily but I did get them. The cardio workout sucked a lot more than I thought. By the look of it seems not terrible, but as any workout when you push yourself to do it as fast as you can, it sucks ha. I will do some core movements tonight in BodySculpt and then rest the remainder of the day.

Friday, March 26th

Took the day off yesterday, I was going to run a bit, but I got side tracked. Went into the gym and decided to do some power cleans, so that what we did. The workout was as follows:

Power Cleans
1X10@115
1X10@125
1X10@135
1X5@145
1X5@155
1X4@165
1X3@165
1X1@175
1X2@175

The power cleans felt good up until the last set of 5 @ 165. I was shooting for 5 reps, but only completed 4. I was hoping to get 3 reps a piece with the weight at 175, but again was unable to. I will try these weights again next time I power clean. Relaxing the rest of the day

Wednesday, March 24th

My glutes and hams are pretty tight today from the back squats and ham curls yesterday. I feel good about my squats, going below parallel on all of them and really triggering my glutes into the squats. Today I wanted to stay away from my legs for the most part and concentrate on my upper body. I warmed-up as usual with a jump rope and stretching. I have also incorporated an agility ladder into my warm up now. Doing things like the iccky shuffle, double in/double out, chimney hops, hop scotch, and others. My football season is getting closer so I think that it is time to start doing some footwork movements. The workout is as follows:

Strict Shoulder Press
1X10@65
1X10@85
2X8@95
2X3@115
2X1@135

Push Presses
1X10@85
1X10@95
1X8@115
1X8@135
1X3@145
1X1@145

The last set of push presses was suppose to be a set of 3, but I only got one good rep in, so that is all that I counted. 135 was all I had on the strict shoulder presses. I will probably stick to these weights again, until they seem a bit easier. I may do some abs or a cardio workout later. I will post it if I do.

Tuesday, March 23rd

Lower back was a little tight today from the deadlifts yesterday, but nothing I couldn't handle. I wasn't really sure what I wanted to do today, when I came into the gym. Tony and I decided to do some legs. The workout was as follows:

Back Squat
2X10@155
1X8@165
1X8@175
2X5@185
1X3@215
1X3@225

Hamstring Curls
1x10@70 (1 step)
1X6@50 (3 step process)
1X6@45 (3 step process)

Ring Dips
2X10

The leg workout went really well. Legs feel pretty tired. We did the ring dips, just to do them. It is kind of random, but remember that routine is the enemy! This workout was done fairly early, might do something else tonight when I get a chance. I will definitely do some core movements in BodySculpt then we'll see what else.

Monday, March 22nd

Well, it has been pretty bad on my part since St. Pattie's Day. I haven't worked out in about 4 days, I have eaten pretty bad. I feel like I have been lazy lazy lazy. Today I didn't want to do a cardio WOD, I just wanted to babystep back into it, but my workout partners had other things in mind. The workout was as follows:

5 Deadlifts @ 225lbs
10 Burpees
* 5 rounds for time*

Lucas- 3:52
Tony- 3:42
Gage- 4:27

Well, my body wasn't really ready for this ha. I was hurting pretty good when I got done. The deadlifts were getting heavy at the end, but I did do them all unbroken. Burpees...well they just suck period

I did 5X5 of flat bench press too. Nothing crazy. Weight started at 155 and I went up to 195. They felt ok. In my BodySculpt class I did some arm & core movements, nothing noteworthy though. Rested the remainder of the night.

Wednesday, March 17th

Today I was going to go the gym late and do some stuff, but I was woke up around 7:30 a.m. to work out. Got into the gym and I was incredibly stiff. My chest and triceps were still really sore from Monday's bench workout, my legs were tight from the leg presses. Did a few movements to warm up. Ring dips, pull-ups, push-ups, and some rope accents. After that we changed things up. Lucas, Tony, Daniel, and myself ran outside for roughly 2.5 miles. Respitory felt great, lower back tightened up pretty bad, but I got over it. All in all it was a great feeling afterwords.

Tuesday, March 16th

Came in today wanting to get some good work in today, and so Lucas and I did a cardio WOD. I slept like a baby last night from all of those burpees that I did. Today's workout was as follows:

15 min AMRAP (As many rounds as possible)
5 Clean & Jerk (135lbs)
50 Double Unders

Gage: 5 rounds
Lucas: 6 rounds & 5 reps
Tony: 7 rounds & 3 reps

This workout was pretty killing on the shoulders. The PCs were heavy, but not terrible. The double unders was what really killed my shoulders. Trying to spin that jump rope around so fast, so many times...whew. I also did a little bit of legs, nothing crazy. It was as follows:

Leg Press
3X10@ 3 plates on each side
3X10 Physioball Leg Curls
1X10 Bird Dippers

They legs were not to terribly bad, the weight for the press was ok. Physioball legs curls were just for some type of differential to my workout. I will do core tonight in BodySculpt, then probably rest the remainder of the day.

Monday, March 15

I feel a little lazy for taking the entire weekend off, but I'm not going to lie...it felt good. Monday is here though, so it is time to get back to work. I didn't do any cardio today, just a few strength moves. The workout was as follows:

Deadlift
1X10@135
1X10@165
1X3@225
1X3@245
1X1@265
1X1@275

Incline Bench

1X10@135
1X5@145
1X5@155
1X3@165
1X3@175
2X1@185

Flat Bench
2X10@135
1X5@145
1X4@155
2X3@165
2X1@185

The deadlift felt heavy as hell, but I've never even done 275 before in my life, so I felt good that I was able to. I guess I would say 275 is a PR for me. The bench was still really depressing for me. I was pushing255lbs for awhile, now I am not sure if I could get 225 now. My wrist is still bothering me a bit, but no excuses right ha. I will do core in my BodySculpt class tonight, then rest the remainder of the day.

Well, I had a cancellation for a client, so I decided to be productive with the extra half hour I had. The workout was as follows:

150 Burpees for time
12:02. This sucked...in the best way possible Ha

Friday, March 12th

Today I knew I needed to do something, because I had about 5 slices of pizza yesterday. I wanted to get in a WOD for the first time since Sunday, and I did. It kicked my ass, but the workout is as follows:

"Fight Gone Bad"
1 min Wall Ball (20lbs ball)
1 min Sumo Deadlift High Pulls (Should be 75*)
1 min Box Jumps (18 in. box)
1 min Push Press (should be 75*)
1 min Row (for calories)
* 3 Rounds* Do as much as you can in each minute and record the number of reps. The clock never stops running.

I kept putting "should be 75" because Tony cannot count and put 95lbs on the bar instead of 75lbs. I believe my score was right around 280-290, which isn't great, but I had some extra weight on the bar! Haha. I also did some random triceps work. 4 different exercises, 3 sets a piece. I felt pretty good about today's workout. I may do abs later tonight, nothing other than that though.

Thursday, March 11th

Today I limited myself to strength work. Still feeling a little off while working out, but I still got some good work in today. The workout is as follows:

Power Cleans
1X10@115
1X8@135
5X5@155

Push Press
1X10@95
1X8@115
5X5@135

Power cleans felt heavy. It took me awhile to get all of them in. I rested a good deal in between sets. I will go with the same weight next week, and hopefully cut down on the rest in between sets. Push Press felt good, the time in between these sets was cut considerably. These felt good, may go up to 140 on push press next time. Resting the remainder of the day.

Tuesday, March 9th

My lower back has been really tight all today, so I wanted to stay away from dead lifts or any other lifts that engaged my core to terribly much. I'm not sure that I succeeded in that, but again today was low intensity but I got in some good strength work. The workout was as follows:

Back Squat
1X5@135
1X5@185
1X5@198
1X5@205
1X5@215

Overhead Squat
1X5@65
1X5@85
1X5@105
1X5@125
1X5@135

Lying Hamstring Curls
3X10@45

Leg Extensions
3X10@130

I felt a little weak on the back squats, but I did get in all of my reps and went below parallel on each rep. Overhead squats felt awesome. 135 is far more than I have done before. I think my form on them are getting a lot better, which is helping me out. I am going to do some abs in BodySculpt tonight and then rest the remainder of the day.

Monday, March 8th

Felt terrible last night, went to bed around 8:30 p.m. Slept through out the night for the most part. I still felt a little off this morning, but I ate my normal breakfast and went to workout, hoping that it would make me feel better. Which it did. The workout was as follows:

Flat Bench
1X5@135
1x5@145
1X5@155
1X5@165
1X5@175
1X4@175
2X3@175

Decline Bench
5X5@175

Chest Flys
3X10@40s

30 Jumping Muscle-ups on rings
50 or so push-ups

The last sets of flat bench were suppose to 5X5 of 175. I didn't have a spot at the time, so I only got 4, 3, 3. 175 is a little bit lower than what I use to do, but I feel good about getting a decent workout in. The muscle-ups are something that I just need to work on. Jumping muscle-ups are a way to train your body to be able to do a muscle-up. All in all today went well. Low intensity, but still got some solid work in today. I will do abs later in Bodysculpt, and then rest the remainder of the day.

Sunday, March 7th

Today was the day of the Crossfit Sectional @ the Arnold, in Columbus OH. It was unlike anything I have ever done before. My body didn't respond particularly well to it. I was throwing up and feeling bad the entire day. I finished all three WODs though and got some experience. Oh and I was given a slice of humble pie today. I think I am going to rest tomorrow, but who knows.

Wednesday, March 3rd

Today I was wanting to make it a light workout, so I did. The WODs for the competition are announced today around 5:00 p.m. I am anxiously awaiting those. We hung up our first set of rings in the gym, and none of us can do any muscle-ups on them yet. We will be working on the form to get them down pat though. My workout was as follows:

Power Cleans
1X5@105
1X5@115
1X5@125
1X5@135
1X5@145
1X5@155
1X5@165

The power cleans felt good. I will stick with 165 as being my last set on the next go around. Resting the remainder of the day. Tomorrow I will be playing around with the WODs that I will have to do this upcoming weekend.

Tuesday, March 2nd

Slept pretty well last night. My diet is going fairly well too. Trying not to work too hard this week, since our competition is this in about 5 days. Did two different WODs today. A strength and cardio as usual. The workouts were as follows:

Overhead Squat
1X5@65
1X5@75
1X5@95
1X5@105
3X5@115

Overhead squats felt real good. I will try to go up to 120-125 on my overhead squats next time!

10 minute AMRAP (As many rounds as possible)
Weight: 90lbs on a barbell

7 Dead Lifts
7 Hang Cleans
7 Front Squats
7 Chest to overhead (Any way you want. i.e; Jerk, push press, shoulder press)

Gage- 6 rounds & 14 reps
Tony- 9 rounds & 21 reps
Lucas- 8 rounds & 10 reps

This workout killed my forearms and shoulders. It was good. Tony absolutely killed this WOD. Muscle fatigue took over here as well. As usual about half way through you want to quit, but YOU DON'T! I will do core in BodySculpt tonight, other than I am resting the remainder of the day.

Monday, March 1st

After 3 days off pretty much, today I got back into things. I am a little disappointed in myself for taking so many days off. I wasn't incredibly happy with todays workout, but it was as follows:

Snatch
1X5@65
1X5@85
2X5@95
2X5@105
3X3@115

Deadlift
5X5@135-155 for form

The snatches felt good. I started shoulder pressing a little bit on my last rep of the 115 on each set. Which tells me it was a little heavy. I will probably use the same weight next time that I snatch. Deadlifts were more about form than anything. Trying to stay on my heels and not use so much of my lower back.

Cardio WOD

30 Clapping Push-ups
20 Toe-to-bar
10 Pull-ups
* 2 rounds for time*

Gage-9:41
Only went two rounds to stay away from getting blisters on the palms before our competition this upcoming weeked. Cardio was not the issue here either, it was physically being able to clap with the push-ups and forearm fatigue

Cardio WOD #2

1st floor to 5th floor stairs
20 Wall Ball (20lbs ball)
20 KB Swings (40lbs KB)
20 Burpees
*3 rounds for time*

Tony- 14:22
Gage- 14:50

Didn't really feel like the first two WODs did enough, so we of course went to a 3rd WOD. This maxed the cardio, felt good afterwards though. I will do some type of ab work in my body sculpt class that I teach, but other than that I will be relaxing the rest of the day.

Thursday, February 25th

Today I knew that I should take it easy on the weights. The last 3-4 days I have been hitting it pretty hard on lifting heavy, so I wanted to let my muscles kind of recoup but I didn't want to take the day off. I did 25 sprints at varying speeds and inclines. I can't give the exact workout, because it is a protocol that is made up and used by Sports Performance Plus @ Union Hospital's Center for Fitness and Performance. I will tell you that I did sprints ranging from 10 mph to 18 mph and inclines from flat ground to 25% inclined. It was a good change of pace. Back to the weights tomorrow though! Level 1-6 (for my own record)

Wednesday, February 24th

I would like to start off by saying Happy Birthday to the most amazing mom in the world! I love you, so I am going to tell everyone today is your 40th birthday ;). Yesterday was pretty rough, the rowing has my back, shoulders, and biceps sore this morning. When I decided the WODs today I knew I was going to stay away from shoulders. The workouts were as follows:

Length Strength WOD

Back Squat
1X5@135
1X5@155
1X5@175
1x5@195
1X5@215

Lying Leg Curls
1X8@70
3X6@80

Leg Extensions
1X8@160
3X6@175

The back squat felt good. The last two sets of 215 were tough, so I will probably stick to it next week as well.

Cardio WOD

75 Double Unders
50 Push-ups
25 Pull-ups
*4 Rounds for time*

Tony 26:15
Gage 24:06

This didn't really push the cardio-respitory system, my breathing was in control for the most part. The muscle fatigue was over taking. On the push-ups it was physically impossible to keep going, I had to take a break and shake the arms out multiple times. Might do abs later

Tuesday, February 23rd

Today was another day of two WODS. My body felt good today when I woke up, slept like a baby last night, probably from the exhaustion from yesterdays workout. The WODS today were as follows:

Strength WOD

Overhead Squat
1X5@65
1x5@75
1X5@95
1X5@105
1X5@115

Jerk
1X5@95
1X5@105
1X5@115
1X5@125
3X5@135

The strength WOD went pretty smoothly. I will probably stick with the same weights next week. 115 was pretty heavy for the O-Squat. 135 was really heavy for the Jerk. Hopefully next week it will seem easier.

Cardio WOD

Row 750 m
30 Double Unders
15 Burpees
* 4 Rounds for time*

Times were:
Lucas 18:58
Craig 22:22
Tony 18:42
Gage 20:35

This WOD was killer. I am just not able to row as fast as the other guys. I caught some time up doing double unders pretty smoothly. I body is exhausted. Resting the remainder of the evening and then back at tomorrow!

WOD #2 (Cardio)

Well, my grip was hurting after the dead lift and PC's, so I was thinking that Tony and I could come up with something that would stay away from griping. Well, little did I know, Lucas already came up with a cardio workout that he was doing for the day, so needless to say we did that one. The workout is as follows:

10 Dumbbell Power Cleans (1/2 your body weight; I used 40's)
20 Push-ups
*10 Rounds* As quickly as possible

The times might be a little off, I am doing this off of what I remember.

Lucas: 13:somthing
Tony: 20:something
Gage: 25something

This workout was killer. My shoulders, chest, biceps, and grip are all fried. I am glad that it is done and over with. Resting the remainder of the day.

Strength WOD

Yesterday was a rest day, and it was well deserved. Now that it is Monday though, it is time to get back to work. This morning I came in and did and strength WOD. I was a little hesitent about my wrist and lifting heavy, but tried it out. The workout was as follows:

Dead Lift
1X5@135
1X5@185
1X5@195
1X5@205
2X5@215

Power Clean
1X5@95
2X5@115
1X5@125
5X5@135

I was wanting to do 5 sets of 5 for my last set of dead lifts as well, but I could tell my form was slipping with the heavy weight and my back was being used way to much. So, I figured I would nip the sets in the butt and try again next week. The 135lbs for my power cleans felt pretty good, I will move up to 140 next week. I am going to get in another WOD today. Tony and I are going to do some type of cardio workout. I will have that posted whenever the time comes.

Day 2

I am a day late on posting this, but better late than never right?! Ah, so this was a Saturday, when we are suppose to rest right? Wrong! Prior to this I have done enough shoulder movements for a week, in a span of about two days. So, I asked the guys for more legs, instead it was more shoulders! The workout was as follows:

100 Double Unders
75 KB Swings (50lbs)
50 Sumo Dead-Lift High Pulls (50lbs)
25 Thrusters @ 2/3 body weight. ( I scaled down to 95lbs)
10 Manmakers @ 2/3 body weight ( I scaled down to 95lbs)
800 M Run

Times:
Lucas: 20:04
Tony: 23:40
Huck: 28:14
Gage: 28:12

This workout was pretty tough. My cardio didn't feel so bad, but the SDHP's killed my lower back, and it would not loosen up the rest of the workout. I rested the rest of the day, and contemplating about tomorrows WOD. Rest or not?

My journey Starts here. Day 1

Today is about the 3rd day that I am able to lift my upper body, due to my sprained wrist. I can definitely tell that I am a lot weaker than I was a month and a half ago. My cardio is still not where it needs to be, but that is why we work.

The Workout today was as follows:
60 KB swings (50lbs)
50 Box Jumps (24 in. box)
40 Wall Ball (20lb ball, throw 12ft high)
30 Pull-ups
20 Back Extensions/20 Sit-ups
10 Snatches/Squat Snatches (Should have been 115lbs, I had to scale down to 85lbs)
35 Walking Lunges w/45lb Plate held overhead

Tony completed it a bit over 14 minutes
I completed it a little over 20 minutes.

Absolutely exhausted after this.