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.