December 9 - Thrusters and Double Unders

75# barbell thrusters 21 18 15 12 9 alternates with 10 20 30 40 50 double unders. Time = 34:15

It was cold. I was radiating smoke from my entire body by the end of it.

november 12th

5k run

heavy thruster situp party!

21 thrusters
10 situps
18 thrusters
20 situps
15 thrusters
30 situps
12 thrusters
40 situps
9 thrusters
50 situps

35# DB = 25:02

Burpees

70 burpees, 12:46

Park workout

Saturday - 12 mile paddle to santa monica
Sunday 50 pullups 50 push ups 100 situps 100 squats 23:40... need to get some chalk.

Crossfit in the park

With daniel

Cindy
8 rounds
grass was very wet, had to run a bit between the pull up bar and somewhere I could do pushups without getting my hands all damp. Felt ok, need to get back into it...

max situps in 2 min 49

Rainy Paddle

Very clear weather, got rained on, saw some lightning and came back before the green buoy. Nice conditions, a tiny bit of swell.

9.87 miles.

Bodyweight WOD

Bodyfat = 17.5% @ 193 lbs

for time:
Tabata push press 65 # bar - 6
400m run
100 sit ups
400m run
tabata squats - 12
400 m run

20:45

Interval Run

10 x 30 sec sprint 1 min jog
total distance 1.62 miles, average pace 9:15

1 6:04 10:00
2 6;21 10:52
3 6:01 11:43
4 6:09 11:55
5 6:22 12:08
6 5:55 12:55
7 6:39 13:26
8 6:05 13:18
9 6:35 14:01
10 6:12 12:59

Back to basics

Zoning again. Running more. Shoulder is healing, looking up!

10 sprints (30 seconds)
1 min jog
15:00 distance 1.48 miles pace 10:09 average

lap / sprint pace / jog pace
1 5:34 10:27
2 6:11 12:13
3 6:32 13:01
4 6:34 13:26
5 6:54 14:12
6 6:47 12:47
7 7:28 13:28
8 7:34 14:18
9 7:11 13:54
10 7:45 20:58 (cramp!)

Playa Del Ray Triathlon

Overall 134th

swim 15:41
tran 2:27
bike 46:13
tran 0:53
run 26:21

total time = 1:31:33

Day 25

Early morning paddle
total 5.79 miles
6X10 min 2 min rest between
lap pace
1 11:06
2 11:11
3 11:02
4 11:09
5 11:24
6 11:10

Paddle

Sunday Paddle with Jason. SUPER foggy, couldnt see the end of the breakwall from the black house... couldnt see shore from right off the venice pier. Spooky!

Went to the green buoy and back, total distance 11.69 miles. moving average 11:00 in channel, 12:30 in ocean.

Fight Gone Bad!

Class A 229! New PR... last year was Class B 216.

Day 24

Petranek 6am

4X
15 push jerks 75#
25 wall ball 20#
200m run

Day 23

3.06 mile run: 30:10
172 average bpm

Day 22 - Playa Del Run!

Playa del run malibu

1000m ocean swim
5k run

I was just over 20:00 leaving the transition area, finishing time was ~51:00. Had major cramps in the run, I think I was full of CO2 from the swim when I was basically panicking the whole time. I dont think I got 2 good strokes in. Oh well. Next time!

Day 21

Petranek...

~35:00

400m run
40 jumping pullups
40 walking lunges
400m run
40 wall ball 20#
40 burpees (knee)
400m run
40 push press 30# dumbells
40 push ups (knee)
400m run
40 kb swings 20kilo
40 double unders

WHEE!!!

Day 20

Back from a few too many rest days in a row...

Weightlifting Wednesday
21 15 9
Deadlifts (155 first set, 135 other sets, form got bad...)
Training hand stand pushups, feet on big box with riser, chest trying to touch ground

17:00

Day 19

Petranek:

50 40 30 20 10
Double Unders + Situps
21 18 15 12 9
Thrusters 65# bar

~32:00

Used the purple "harbinger" jump rope, it kicked ass.

Day 18

Warmup 5X200

600m 13:15
1 min rest
600m 13:30

Day 17

4 rounds
500m row
15 pushups
50 sumo deadlift high pulls 20kilo kettlebell
15 pushups

~32:00

Day 16

Swimming:
5X200 warmup
600m 14:00
600m 14:12

Day 15

Paddling 6X10 mins

Total distance = 5.56 miles
1 11:21 pace, 144 average bpm
2 11:25 pace, 146
3 10:56 pace, 145
4 11:42 pace, 138
5 13:15 pace, 138
6 11:27 pace, 134

Goal is to maintain 11:00 pace on all pieces...

Day 14

25lb dbs

400m run
30 db cleans
800m run
30 db overhead walking lunges
400m run
30 db burpees
400m run
30 pullups

~26:00

Day 12+13

Recovery Days

Day 11

Weightlifting... back was tweaked from monday, need to get lighter DBs I think... did a bunch of practice with PVC bar on cleans.

Day 10

Swam, kicked for a while, then freestyle. No goggles make my eyes hurt!

Day 9

35# dumbells
21 15 9
Deadlift / Front Squat / Push press

19:09

Day 8

3.05 miles total time 28:09 average pace 9:14/mi max speed 10mph avg hr 177 max hr 186

Day 7

Swimming:
Short Course, down + back (50 yards) on the minute, 1 per minute for 30 mins. Total = 1500 yards, usually had ~7 seconds rest at each interval.

Day 6

Class A:

Reverse order, started on box jumps

box 22 18 16
sdlhp 16 10 8
wall 16 13 10
push 9 6 8
row 18 16 15


total = 201

Day 5

Tuesday = Rest

Wednesday = 10 9 8 7 6 5 4 3 2 1
85# first round, 75# other rounds
Front Squats + Push Press
19:23

Then 1 mile run 9:43

Day 4

35# dumbells

21 15 9
deadlift
push press
front squat

19:45

Day 3

Warmup swim, then

600y swim ~12 min

600y swim ~ 12 min

100 y / min for 12 mins, usually ended each lap with 10 seconds spare

breakfast

lunch (not pictured) tri tip, some beans, 1/4 tortilla, pico de gallo, diet coke
snack


dinner

Day 1 + 2

Friday = Fight Gone Bad Sprint
30 seconds * 6 rounds

box 12 9 9 9 8 9
push 9 8 7 5 4 5
row 9 7 6 6 5 6
wall 9 7 8 6 6 6
sdlhp 9 6 6 5 4 6

Advanced, 211

Saturday
4k run

Been Bad...

Thursday August 14th:
3x 600m run, 40 box jumps, 40 pull ups
tore the FUCK out of my hands! wheeeee!!



Wednesday August 20th:
Back Squats, did 3 reps of 155, then missed 165, 160, 157.5 on one rep. Got 155 in the end though, I think I found my max!

Thursday August 21st:
Swimming (1 hour)
Did a warmup roughly 600, short course. Then did 50m a minute for as many minutes as I could, I got 4 the first time but someone got in my way, then did 16 minutes or 800m.
Ran in the shallow end for 6 minutes, as deep as I could go and still run, it was like a sled drag. The hardest part was turning around against the water I had pulled with me.

Day 3

10 9 8 7 6 5 4 3 2 1
Deadlifts 125
Front Squats 25 lb bells
Push press 25 lb bells

22:00

Day 2

Wt = 187

Mini Angie...

50 pullups (no help)
100 pushups (50 regular 50 knee)
100 situps
100 squats

31:00

Was going sloooooooooooow this morning. I was going to go for a full angie but my hands were pretty torn up after 50, need to get some chalk for the park bar.

Day 1.1

Ok, done with the second false start... work has been hectic, fell out of it again... hopefully for the last time.

Today : 1 mile swim

Day ?!!? Weightlifting

Deadlifts 135 lbs
Dips (purple band)

21 18 15 12 9 6 3

30:42....

This felt rought, I went in on 3 hours of sleep each night for the last few nights. Slogged it out though! Worked on form in the deadlifts, it was good through the round of 9, then fell apart.
Need to work more on dips for sure.

Day 8

Day 7 = rest day

Day 8 = FRAN CHALLENGE!

Didnt eat anything before hand, had a major case of jitters for some reason. 65 lb thrusters, pull ups, 21 15 9

8:30... knocked about 30 seconds off my time. For whatever reason this workout kicked my ass more than any other, glad to see improvement though!

Day 6 : Hill Training

Weight = 191

5 rounds of hill circuit, 25 pushups + 25 mountain climbers (each side) at each round.
Total distance = 3.47 miles
Average Pace = 17:07 / mile

I took about 4 minutes to do each set of pushups / mountain climbers, hope to see that come WAY down in the next few weeks.

Day 5

On Schedule!

Weight = 189

Weightlifting Wednesday:

Thrusters
10 rounds @ 65 lbs (fran weight)
5 @ 70 lbs
3 @ 90 lbs
3 @ 100 lbs
3 @ 115 lbs (could not clean... no reps)
3 @ 110 lbs (got the clean, could not get full thrusters...)
3 @ 110 lbs (much better clean, still no thrusters...)

Day... 4?

False start number one is officially over. Back into it today.

Weight 191

Petranek 40 30 20 10
Wall Ball 20lbs
Pushups (knees) chest touching ground

17:02

10 weeks until event! stretch!

slight modification to regimen, I was overly ambitious.

monday = endurance circuit / yoga
tuesday = swimming 2 miles
wednesday = petranek weight lifting
thursday = endurance circuit
friday = wild card
saturday = petranek level 2
sunday = swimming 2 miles

endurance circuit

Week 1-2 (2 times)

5 rounds (.659 miles per lap) = ~3.2 miles
run circuit
25 pushup
50 mountain climbers

Week 3-4 (2 times)

6 rounds (.659 miles per lap) = ~3.95 miles
run circuit
25 pushup
50 mountain climbers

Week 5-6 (2 times)

7 rounds (.659 miles per lap) = 4.613 miles
run circuit
25 pushup
50 mountain climbers

Weeks 7-8
8 rounds (.659 miles per lap) = 5.272 miles
run circuit
25 pushup
50 mountain climbers

Week 9-10
10 rounds (6.59 miles)
run circuit
25 pushup
50 mountain climbers

Day 3

Unscheduled rest day... my knees are killing me from monday. Not a tendon thing, a muscular thing... Its hard to walk around. This happened to me last time I took a week off from crossfit and came back to do 100 wallballs, had to hobble around for a week!

Had a chicken salad and some wings for lunch, not great for zone. Had 2 slices pizza for dinner. Definitely not great for zone. Its hard to eat right and work late...

Day 2

1 mile swim, 49:07.

Weight : 190

8:00 am 5 block shake
10:45 am 4 block snack turkey, cheese sticks, carrots, mac nuts, emergen-c

Day 1

Track was locked, park was wet, went to petranek instead!
Weight: 191

Petranek :
4 rounds:
400m run
40 squats
15:12

Max pushups 5 min
40
Max pull ups 5 min
26

7:30pm 90 min yoga

Food
8:30 5 blocks shake
10:30 2 blocks yogurt
1:15 5 blocks turkey, zucchini, mac nuts, orange
5:00 4 blocks turkey, carrots, mac nuts
9:00 5 blocks fish, on-choy, cashews, 1/4 cup quinoa

The experiment.

Tommorow I start my month long lifestyle experiment... a radical exercise / nutrition regimen that, if followed, I know will lead to dramatic results. The problem is getting myself to actually follow it! To push myself in the right direction I have signed up for a rather radical event, the Volksaluf 10k race / obstacle course. http://www.volkslauf.com/

I have never done a 10k for time before, and I am petrified of heights and ropes courses in general. I know that right now I probably cannot do 1/2 the obstacles in this race, at least not gracefully... If I can stick to my plan I will be more than ready come October 11th... if not I feel sorry for my team mates who will have to drag my ass to the finish line. Hopefully soon I will be able to nail a muscle up...

Other things to keep on the radar, Fight Gone Bad 3 is September 27, 2008... And hopefully I will secure a OC-1 in the near future so I can try to get ready for the one man season... should be fun!

The coming month

Rules:

Follow this plan for 1 month... do not modify in any way.

How this will happen:
1. Log everything!
2. Take lunch to work EVERY DAY
3. Exercise 3 on 1 off
4. Weight every day, bodyfat every month

Diet:
Monday - Friday = Strict Zone Diet, no coffee, no sugar, no alcohol
Schedule : 530 am wake up
600 am exercise
730 am 4 block meal
900 am at work
1000am 3-4 block meal
100 pm 4 block meal
400 pm 3-4 block meal
700 pm home
800 pm 4 block meal
1030pm sleep

Saturday - Sunday = Looser diet, coffee + alcohol ok sparingly


MORNINGS = FITNESS!

3 days on 1 day off, follow this schedule, days off!

• Monday - 600 am Endurance Training: 10k Beach Run or 2 mile Swim 730 pm Yoga (even on rest day)
• Tuesday - 600 am Wild Card
• Wednesday - 600 am Petranek Weightlifting Wednesdays
• Thursday - 600 am Endurance Training: 10k beach run or 2 mile swim
• Friday - 600 am Petranek Catch Up Day or Wild Card
• Saturday - 830 am Petranek Crossfit Level 2
• Sunday - 830 am Wild Card

Wild Card Workouts, All timed!

Warm up : 3 rounds

2 laps around park or track
15-30 seconds samson stretch
15 overhead squat w/ dowel
15 sit ups
15 pull ups
15 squats

Stretch!

Then pick randomly fron this list:

1. Fran 21 15 9 dumbell thrusters and pullups
2. Helen 3 rounds 400 meter run kb swing X 21 pullups X 12
3. Cindy 5 pull ups 10 push ups 15 squats AMRAP 20 min
4. Angie 100 pull ups 100 Push ups 100 sit ups 100 squats
5. Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
6. Pull up ladder 1 first minute 2 second minute etc.
7. Fitness test! Max Pull ups 2 min, Max Push ups 2 min, Max Sit ups 2 min, Max Squats 2 min. Rest between each as needed.
8. Track Intervals: 1/4 lap jog 1/4 lap sprint 8 laps
9. VORTEX! 6 laps on track, each odd minute = 10 push ups, each even minute = 15 jumping lunges
10. Broomstick Mile