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.