Press 5/3/1 Week 1
weight
110 x 5
125 x 5
140 x 5
Assist exercises
push-ups 2 x 20
Handstand holds 2 x 30 sec
I forgot my notebook and had to ad hoc the calculations for my press, turns out I did roughly week 2's weights. Left shoulder started to bother me after the second set of push-ups but doesn't seem to be bothering me now. Felt weak all around, I think it's a combination of taking a week off and eating like shit last week. Just got to work my way back into it.
Tuesday, August 31, 2010
Monday, August 30, 2010
Week 1 all over again
So after a week off, I'm back at it again. Getting ready for the next competition which I believe is in february. The Garage games have lit a fire under my ass.
WOD
Push Press 3-3-3
then a 500m ROW
Push press 155-165(PR)-135
500m Row: 1:49
Push press felt heavy. On the second set I felt my form was breaking down so I dropped it back down to focus on the form. For the row, I didn't have my feet strapped down like I should have so I basically had to muscle my way through it instead of getting a good rhythm going. Still not bad for the first day back. Tommorrow I start with my lifts
WOD
Push Press 3-3-3
then a 500m ROW
Push press 155-165(PR)-135
500m Row: 1:49
Push press felt heavy. On the second set I felt my form was breaking down so I dropped it back down to focus on the form. For the row, I didn't have my feet strapped down like I should have so I basically had to muscle my way through it instead of getting a good rhythm going. Still not bad for the first day back. Tommorrow I start with my lifts
Monday, August 23, 2010
Snatch and (Wall) Balls
I just couldn't stay out of the gym...
3 rounds of
30 wall ball shots 20lbs
30 power snatch 75lbs
Time: 23:50
Hands ripped open, legs feel like lead.
3 rounds of
30 wall ball shots 20lbs
30 power snatch 75lbs
Time: 23:50
Hands ripped open, legs feel like lead.
Saturday, August 21, 2010
Garage Games Recap
The garage games have come and gone and I'm exhausted and burnt to a healthy reddish glow. I placed 6th out of 8 in my heat and did pretty much how I expected on the WODs. I'm pretty happy overall, and definately want to get into the next competition. Here's a WOD break-down.
WOD 1
700m run
20 pull-ups
eliminated: 8th place
Definately struggled with the run as expected, came in about 50-100m behind the rest of the pack. I almost made it up on the pull-ups, I missed the cut-off by 1 pull-up. Considering this is the first time I've really done pull-ups without any bands, I'm pretty happy with the result.
WOD 2
•95# ground to over head x 20
•DL – 1x 135#, 185#, as many as you can 225# touch and goes
•HSPU (to 2 abmats) x 15 (kipping is allowed)
•400#s of Wall Ball 10ft mark (chose your ball)
•100ft 15# plate overhead lunges
•600 Singles
eliminated: 4th place
Absolutely killed the first four events. I was a bit annoyed because people dropped out before the first event (ground to overhead + deadlifts) meaning that no one got eliminated. So the first groupings I didn't go full blown on but still finished near the top. Got through the HSPU's and the wall balls pretty easily. I thought I was going to get eliminated on the lunges but I managed to get through them. I went for the single unders instead of the double unders but I was pretty roasted by then.
WOD 3
•400m 40# sand bag carry
•50 push-ups
•100 squats
•60 KB Swings #35
Eliminated: 6th place
Again people dropped out of the first two exercises (sand bag and push-ups) so I totally shammed those two since I wasn't in any danger of getting eliminated. Unfortunately it was for naught as my legs had no omph to them. I got 75 squats and didn't even get to the Kettle-Ball Swings.
Next step:
My plan is to switch to the 5/3/1 lifting program, mixed with WODs and bodyweight exercises. Paying special attention to hill sprints, running and any leg exercises. Lunges, Squats, etc. My legs and cardio are definately what held me back this time around. My upper body stuff (pull-ups/dips, detc) will improve with my strength.
I also need to get back to eating right. That's definately going to help me drop bodyweight which will improve my running, squats, etc.
Overall I'm proud of what I've done thus far. I competed in my first event after only two months and managed to hold my own. The only way to go is up.
WOD 1
700m run
20 pull-ups
eliminated: 8th place
Definately struggled with the run as expected, came in about 50-100m behind the rest of the pack. I almost made it up on the pull-ups, I missed the cut-off by 1 pull-up. Considering this is the first time I've really done pull-ups without any bands, I'm pretty happy with the result.
WOD 2
•95# ground to over head x 20
•DL – 1x 135#, 185#, as many as you can 225# touch and goes
•HSPU (to 2 abmats) x 15 (kipping is allowed)
•400#s of Wall Ball 10ft mark (chose your ball)
•100ft 15# plate overhead lunges
•600 Singles
eliminated: 4th place
Absolutely killed the first four events. I was a bit annoyed because people dropped out before the first event (ground to overhead + deadlifts) meaning that no one got eliminated. So the first groupings I didn't go full blown on but still finished near the top. Got through the HSPU's and the wall balls pretty easily. I thought I was going to get eliminated on the lunges but I managed to get through them. I went for the single unders instead of the double unders but I was pretty roasted by then.
WOD 3
•400m 40# sand bag carry
•50 push-ups
•100 squats
•60 KB Swings #35
Eliminated: 6th place
Again people dropped out of the first two exercises (sand bag and push-ups) so I totally shammed those two since I wasn't in any danger of getting eliminated. Unfortunately it was for naught as my legs had no omph to them. I got 75 squats and didn't even get to the Kettle-Ball Swings.
Next step:
My plan is to switch to the 5/3/1 lifting program, mixed with WODs and bodyweight exercises. Paying special attention to hill sprints, running and any leg exercises. Lunges, Squats, etc. My legs and cardio are definately what held me back this time around. My upper body stuff (pull-ups/dips, detc) will improve with my strength.
I also need to get back to eating right. That's definately going to help me drop bodyweight which will improve my running, squats, etc.
Overall I'm proud of what I've done thus far. I competed in my first event after only two months and managed to hold my own. The only way to go is up.
Thursday, August 19, 2010
Pre-garage games blog
Many thoughts running through my head right now. Excitement, nervousness, fear. Do I even belong in these games? What makes me think that I'm ready to compete after only two months of crossfitting and poor dieting choices?
Because I'm a competator...
I'm not the strongest, fastest, or smartest. But I've got a huge heart and an Iron will. I will attack each exercise with as much intensity as I can muster. I will sweat and bleed every last rep out of me. I will go to my limits and push even harder.
This competition isn't about winning for me. Sure I want to place as high as I possibly can, but other than that I really don't care. This is about testing myself, to see how far I've come in a such a short time and how far I can take this thing. It's about reminding myself of the competator that I have always been. It's about shedding those years of complacency and moving forward.
It is simply about doing....not talking, not gesturing, just acting and letting the rest sort itself out.
BRING THAT SHIT!!!
Because I'm a competator...
I'm not the strongest, fastest, or smartest. But I've got a huge heart and an Iron will. I will attack each exercise with as much intensity as I can muster. I will sweat and bleed every last rep out of me. I will go to my limits and push even harder.
This competition isn't about winning for me. Sure I want to place as high as I possibly can, but other than that I really don't care. This is about testing myself, to see how far I've come in a such a short time and how far I can take this thing. It's about reminding myself of the competator that I have always been. It's about shedding those years of complacency and moving forward.
It is simply about doing....not talking, not gesturing, just acting and letting the rest sort itself out.
BRING THAT SHIT!!!
Monday, August 16, 2010
Chubby Ribeye
The Chubby Ribeye
500m Row
30 Burpees
30 uneven db push press, 80lbs. (45lb db and 35lb db)
30 goblet squats, 70lbs.
30 pullups, kipping
30 boxjumps, 24in box
500m Row
Time: 25:57
Goddamn burpee's fucked me up again. On the bright side I've got my kip form down and can hit a few pull-ups at a time pretty consistantly.
500m Row
30 Burpees
30 uneven db push press, 80lbs. (45lb db and 35lb db)
30 goblet squats, 70lbs.
30 pullups, kipping
30 boxjumps, 24in box
500m Row
Time: 25:57
Goddamn burpee's fucked me up again. On the bright side I've got my kip form down and can hit a few pull-ups at a time pretty consistantly.
Saturday, August 14, 2010
Garage Games WOD
Today we rolled down to Crossfit North Atlanta to get a taste of what to expect for next saturday's games. We did the first WOD which is...
•800m
•Pull ups x 20 OR Jumping (from the ground) pull ups x 40
•burpee x 30
•situps x 50
•95# cleans x 15 (anyhow)
•box jumps/steps 19 inch x 40
•400m
I'm not going to go through all the rules of the workout, if you want to check them out, you can go to http://www.crossfitgarage.com/?page_id=4646
Here's what I took home from this day:
Positives:
Pull ups - Did 11 kipping, which is the most I've ever done. My kipping form is solid so if I push myself, I can hit 20.
Cleans - By far my best event in this WOD
Box Jumps - As long as I stay constant, I can kill these.
Needs improvement:
Both runs: I don't hate running, I just suck at them.
Burpees: Absolutely HATE these
I've been thinking alot about stragety and how I should approach each event. I was talking about it with my trainer Nate, and he basically said that we all should just have fun with it and go all out. And really, he's right. Yeah there's some element of stragety where you don't want to blow your load right from the get go, but at the same time I can't let myself get to bogged down thinking about it. Especially since I don't know what the fitness level of the others in my heat are. There may be dudes who are great runners but can't clean for shit and vice versa. Plus everyone has a plan until something goes wrong and in a competition like this, that could destroy you.
So my game plan is simple....ATTACK! Attack, attack, attack and keep attacking until it's over or I pass out.It's going to be brutal, but it will end. If I don't absolutely leave everything out there, then I think of that day as anything less than a complete failure. Starting today I'm changing my thought process and just repeating the word attack in my mind.
I can do every single exercise in the three events. I haven't been at this long enough to be super skilled in every event, so it's going to be that competative fire that's going to decide things for me.
1 week to go, can't fucking wait!
•800m
•Pull ups x 20 OR Jumping (from the ground) pull ups x 40
•burpee x 30
•situps x 50
•95# cleans x 15 (anyhow)
•box jumps/steps 19 inch x 40
•400m
I'm not going to go through all the rules of the workout, if you want to check them out, you can go to http://www.crossfitgarage.com/?page_id=4646
Here's what I took home from this day:
Positives:
Pull ups - Did 11 kipping, which is the most I've ever done. My kipping form is solid so if I push myself, I can hit 20.
Cleans - By far my best event in this WOD
Box Jumps - As long as I stay constant, I can kill these.
Needs improvement:
Both runs: I don't hate running, I just suck at them.
Burpees: Absolutely HATE these
I've been thinking alot about stragety and how I should approach each event. I was talking about it with my trainer Nate, and he basically said that we all should just have fun with it and go all out. And really, he's right. Yeah there's some element of stragety where you don't want to blow your load right from the get go, but at the same time I can't let myself get to bogged down thinking about it. Especially since I don't know what the fitness level of the others in my heat are. There may be dudes who are great runners but can't clean for shit and vice versa. Plus everyone has a plan until something goes wrong and in a competition like this, that could destroy you.
So my game plan is simple....ATTACK! Attack, attack, attack and keep attacking until it's over or I pass out.It's going to be brutal, but it will end. If I don't absolutely leave everything out there, then I think of that day as anything less than a complete failure. Starting today I'm changing my thought process and just repeating the word attack in my mind.
I can do every single exercise in the three events. I haven't been at this long enough to be super skilled in every event, so it's going to be that competative fire that's going to decide things for me.
1 week to go, can't fucking wait!
Wednesday, August 11, 2010
HIt the wall
Snatch - 1 rep max
Clean and Jerk - 1 rep max
Snatch - 150lbs
C+J - 195lbs
There was supposed to be a 10 min AMRAP after the two lifts but I was too drained by that point. Plus my left wrist has been bothering since I worked muscle ups on monday.
I defiantely hit a mental block during the lifts today. I was too focused on trying to match the weights of one of guys in my gym that I think I rushed my weight. I JUST missed 155 on the snatch. I almost didn't get 195 on the clean and jerk, I would get the weight up on the clean but for some reason I wouldn't attempt the jerk. Thankfully my trainer Nate was there to rip into me and tell me that if I was going to drop the weight it had better be because I failed the lift, not because I didn't try. Not wanting to let him or myself down, I went for it one more time and got it!
We're supposed to do a run through of the Garage Games 3 WODs on Saturday. It'll be nice to run through it so I know what to expect and so I can attempt to come up with a stragety. Though I'm thinking I'm just going to go balls fucking out.
Clean and Jerk - 1 rep max
Snatch - 150lbs
C+J - 195lbs
There was supposed to be a 10 min AMRAP after the two lifts but I was too drained by that point. Plus my left wrist has been bothering since I worked muscle ups on monday.
I defiantely hit a mental block during the lifts today. I was too focused on trying to match the weights of one of guys in my gym that I think I rushed my weight. I JUST missed 155 on the snatch. I almost didn't get 195 on the clean and jerk, I would get the weight up on the clean but for some reason I wouldn't attempt the jerk. Thankfully my trainer Nate was there to rip into me and tell me that if I was going to drop the weight it had better be because I failed the lift, not because I didn't try. Not wanting to let him or myself down, I went for it one more time and got it!
We're supposed to do a run through of the Garage Games 3 WODs on Saturday. It'll be nice to run through it so I know what to expect and so I can attempt to come up with a stragety. Though I'm thinking I'm just going to go balls fucking out.
Monday, August 9, 2010
Less than 2 weeks
WOD
3 rounds of
35 Double Unders
25 wall ball "2 for 1's" 14lbs ball.
Time: 20:59
2 for 1's are basically a wall ball throw with an extra squat in between. It's really tricky because instead of catching the ball on the downward part of the squat and using the momentum for the next set, you're catching the ball as you're coming up and pretty much halting your momentum.
Double unders gave me the most trouble on this although I was able to string together a couple of 7 rep groupings. I also worked on my muscle ups today. I'm only supposed to do 5 during the Garage games, and I'd rather do that then 15 ring pulls and dips.
Speaking of the games, they are less than 2 weeks today. I'm getting really excited. That competative fire is growing as I get closer and closer. It's the first time in a long time that I've been in a competition and it's nice to feel that fire in my belly again. I don't care if I place well or not, I'm going to give it my absolute all. It's time to awaken the beast once again.
3 rounds of
35 Double Unders
25 wall ball "2 for 1's" 14lbs ball.
Time: 20:59
2 for 1's are basically a wall ball throw with an extra squat in between. It's really tricky because instead of catching the ball on the downward part of the squat and using the momentum for the next set, you're catching the ball as you're coming up and pretty much halting your momentum.
Double unders gave me the most trouble on this although I was able to string together a couple of 7 rep groupings. I also worked on my muscle ups today. I'm only supposed to do 5 during the Garage games, and I'd rather do that then 15 ring pulls and dips.
Speaking of the games, they are less than 2 weeks today. I'm getting really excited. That competative fire is growing as I get closer and closer. It's the first time in a long time that I've been in a competition and it's nice to feel that fire in my belly again. I don't care if I place well or not, I'm going to give it my absolute all. It's time to awaken the beast once again.
Thursday, August 5, 2010
Tuesday, August 3, 2010
WOD #2 "Roy"
“Roy“
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups (medium band)
Time: 38:12
Not a bad time considering I did Crossfit total this morning. My left hand ripped during the least round of pull-ups. I've got three nasty tears on my left hand. Thankfully tommorrow is a 5k.
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups (medium band)
Time: 38:12
Not a bad time considering I did Crossfit total this morning. My left hand ripped during the least round of pull-ups. I've got three nasty tears on my left hand. Thankfully tommorrow is a 5k.
CF Total
“CrossFit Total“
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Back Squat - 350lbs (new 1 rep max)
Shoulder Press - 170lbs (new 1 rep max)
Deadlift - 415lbs (10 pound PR!)
Total: 935
Very happy with this. Now for some rest for a few hours before I go back and complete wreck myself with "Roy"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Back Squat - 350lbs (new 1 rep max)
Shoulder Press - 170lbs (new 1 rep max)
Deadlift - 415lbs (10 pound PR!)
Total: 935
Very happy with this. Now for some rest for a few hours before I go back and complete wreck myself with "Roy"
Monday, August 2, 2010
Garage Games Qualifier
Garage Games WOD
WITH a continuously running clock:
1 min of Pull-Ups
1 min of Sit-Ups
1 min of Push-Ups
1 min of Squats
1 min of Dead-Lifts (275#/165# – Advanced; 205#/125# Open)
17 pull-ups (purple band)
31 sit-ups
28 push-ups
27 squats
7 deadlifts (225lbs)
I'm pretty much on pace with the averages they posted on the website except for pull-ups and squats. I feel pretty good about my chances as I didn't attack this wod full blown competition speed. I know I'll step it up a notch when it comes game time and I've got others to go against.
Tommorrow I hit a double workout, we'll see how that goes.
WITH a continuously running clock:
1 min of Pull-Ups
1 min of Sit-Ups
1 min of Push-Ups
1 min of Squats
1 min of Dead-Lifts (275#/165# – Advanced; 205#/125# Open)
17 pull-ups (purple band)
31 sit-ups
28 push-ups
27 squats
7 deadlifts (225lbs)
I'm pretty much on pace with the averages they posted on the website except for pull-ups and squats. I feel pretty good about my chances as I didn't attack this wod full blown competition speed. I know I'll step it up a notch when it comes game time and I've got others to go against.
Tommorrow I hit a double workout, we'll see how that goes.
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