2/28: "Fight Gone Bad"

Skill:

70% DE Bench with chains

3 reps AFAP at 165 lbs. 

WOD:

"FGB"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Result: 441

2/27: "Tyler"

WOD:
"Tyler"
5 rounds for time of
7 Muscle-ups
21 SDHP (95 lb)
Result: 12:53

"Air Force"

WOD:

For time at 95lb pounds

20 Thrusters

20 SDHP

20 Push Jerks

20 OHS

20 Front Sqt

Result: 7:00

2/23: Chipper

Warmup:
Dynamic stretching

WOD:

15 Squat clean, 155 pound
30 Toes to bar
30 ring dips
15 reps each arm KB Push
press / push jerk, 55 pound
30 Double-unders
15 Thruster, 135 pound
30 Pull-ups
30 Burpees
300 feet Walking lunge with
55KB held overhead
Result: 20:11

2/15: "Danny" and sprints

Warmup:
Dynamic movements

WOD 1:
"Danny"
AMRAP 20 of
30 Box jumps (26")
20 Push presses (115 lbs)
30 pullups
Result: 4 rounds + 15 push presses

WOD 2:
Tabata sprints

2/14: Vday CrossFit Love

Warmup:
Dynamic movements

WOD:
Danish Open Qualifier WOD 1:

4 min AMRAP
10 toes-to-bar
6 box jump (32″/28″)
1 min rest
4 min AMRAP
20 double-unders
7 burpees touch bar

Results: 6 rounds, 4 rounds + 20 DUs

2/13: "Fran" and "Michael"

Warmup:
Dynamic stretching with general warmup

WOD 1:
"Fran"
21-15-9
Thrusters 95lb
Pullups
Result: 3:20

WOD 2:
"Michael"
3 rounds of:
800m run
50 GHD back ext.
50 situups
Result: 17:20

2/12: Rest

Warmup skills:
2 minute triple unders.
15 supine rows
15 GHD back ext.
15 GHD situps
5 turkish getups each arm. 70 lb max

Worked on split jerks.

2/10

Warmup:
Dynamic stretches


WOD:
Wearing a 20 lb vest.
AMRAP10 of:
25 situps
15 pull ups
25 thrusters, 75lb
3 min rest
AMRAP10 of:
25 situps
15 pull ups
25 thrusters, 75 lb

Result: Round 1 - 3 + 15 situps. Round 2 - 3 rounds.


WOD 2:
500m row x 5 rounds.
Result: All rows below 1:34

2/9: CFT

WOD:

Crossfit Total

Result: 875 lbs

Squat 310 lb

Press 160 lb

DL: 405 lb

Time ran short on every lift. Should get higher #'s next time. 

2/7: "GI Jane" aka 100 burpee pullups

Warmup:
Dynamic stretching

WOD:
"GI Jane"
100 bupree pullups for time
Result: 9:33

2/8: "Whittman"

Warmup:
Dynamic stretches

WOD:
"Whittman"
7 RFT of:
15 KB swings (55lb)
15 Power cleans (95)
15 26" Box jumps
Result: 15:32

WOD #2:
2k Row
Result: 7:04

2011 CF Games prep

So, it's been a while since I've posted because I've been so busy with life. The most pertinent info related to fitness and this blog is that I'm training for the CrossFit Games, starting last week. I was going to compete last year but due to the birth of my son happening the same weekend of the sectionals, I was unable to. In any event, I plan to have fun with this, but I am also going to take it seriously.

If you know me, you know that I'm competitive. I like to stay on top of my game and ensure I'm doing the best I can do against anyone I contend with. This includes myself. Do I consider myself elite level and able to get to the top 50? Probably not, but then again, I do consider myself very fit and worthy of contention for Regionals (top 50 in this region).  The goal? To make it to Regionals. The purpose? Fitness for looks is not my thing. I'm doing it for the fun and the competition of it. I also want to challenge myself in a way that puts me back to a time when I had to compete for results -- my basketball days.

My training is going well and I'm doing a large variety of WODs. I've asked Dan Bailey, who I consider to be a guy who can win the Games this year (watch out for him!), about his regiment and I'm going to follow his advice and what he is doing. I'm doing a 3 day on, 1 day off and 2 day on, 1 day off. The off days will involve active rest -- ie. running, mobility work, oly lifting (low weight, form, etc.). My on days, I've been doing 2 a days. 5:30 AM and 6 PM. Burnout is a very real thing so I'm listening to what my body tells me and trying not to over do it. It's all I can do as a guy who still has to manage his family and day time job. I consider myself lucky to even be able to do this sort of schedule. My wife is simply amazing.

My diet is going to change as well. Not in the sense of the types of food, but how much of it. I will be taking in 500-800 more calories due to the intensity and modality of my training. About 3900 calories a day, consisting of whole foods. Nothing processed. I'll be going back on oats and quinoa, but no flour. Sweet potatoes and I are going to be friends as well ;-)

Life is good and I thank God for my ability to do what I can do physically. God Bless those who fought for us to have the freedoms to do this stuff everyday.