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.