Another Solid Weekend in the Books...and More PRs

Had a great weekend. We ended the Paleo Challenge with lots of PRs! My brother's college grad party was an amazing time and bad for everyone's diet. Sunday was a great Hawks victory. Overall a win!

Thursday:
Conditioning WOD:
5K Run
23:29
(Ran this one in Elburn. No PR, but it was a tougher course for sure.)

Strength WOD:
Hang Power Clean 3-3-3-3-3
95-115-135-155-175
(Stayed light since I was tired from the 5K earlier)

Friday:
Strength WOD:
Deadlift 5-5-5
280-320-360
(5 Rep PR by #5!)

Conditioning WOD:
5 Rounds:
3 Power Clean #185
12 Sandbag Getups #30
7:05

Saturday:
Strength WOD:
Max Effort Thruster
#240
(Also hit #205, 225 & Missed #250)

Conditioning WOD:
"Minute of Doom" (Squat-24" Box Jump-Pushup)
12 Rounds + 13/13/8

Sunday & Monday: Off Days...much needed!

I'll hit it hard tomorrow, then I'm off to San Diego for a few days and I'll hit up a few CF gyms out there. I'll keep you updated!

That was freakin HEAVY!

I've taken Mark Rippetoe's advice and learned how amazing squating stupid heavy is! Didn't get to do any conditioning today because of a busy afternoon, but at least I PR'd my 5 Rep Back Squat!

Strength WOD:
Back Squat 5-5-5
275-285-295
(#10 PR!)

Not bad considering my 1RM was #285 a little over a year ago!

3 Days of Bad Food & Beer = Ouch!

Got back in the game today, but everything was STIFF! Everything went well, but I could have done much better on today's conditioning WOD if I was up to par.

Tuesday:
Strength WOD:
OH Press 5-5-5 (65-75-85%)
115-130-145

Conditioning WOD:
3 Rounds:
5 Thrusters #135
10 Burpees
20 Double Unders
5:27
(Felt like junk...all my fault)

That'll teach me to party for 3 days and not work out...or not!

Long Weekend...Good WODs, Bad Food, Fun Times!

USA!!!

Memorial Day Weekend 2010 was amazing. I rocked a few great WODs at the beginning of the weekend, enjoyed some sun & water, ate a bunch of bad food, drank some beers, spent time with family and friends and overall had an awesome time!

Thursday:
Strength WOD:
Power Snatch + Snatch x 5
95-115-135-145-155
(Had more left, but ran short on time and wanted to have energy for the conditioning WOD)

Conditioning WOD:
5 Rounds:
2 Power Snatch #135
4 Push Jerk #135
6 Toes to Bar
200m Run
9:10
(Power Snatches & Push Jerks felt good...runs sucked!)

Friday:
Conditioning WOD:
"Nutts"
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10' Target
200 Double-unders
Run 400 meters with a 45lb plate
29:26
(Double Unders really slowed me down...Run w/ #45 was awful!)

Saturday:
TEAM WOD:
"Team Badger"
Team of 2
3 Rounds
30 Squat Clean #65
30 Pullups/Ring Rows
800m Team Run
25:37
(We gotta work on Tiffany's running a little! Averaged about 5 mins per 800m)

Saturday, Sunday, Monday: Off Days...well worth it!

Food...let's not talk about it!

Hamstrings are Overrated...

Yesterday's WOD totally kicked my butt...literally. Hamstrings and Glutes are fried from 70 #205 Deadlifts...so today was a painful, foamroll filled off day. Other than that, I'm feeling good. The hot weather is tiring me the heck out a little, but I will take this any day over the winter months!

Tuesday:
Strength WOD:
Power Clean 2-2-2-2-2
185-195-170-185-195-205-215x1-225x1F
(I was all over the place on this. Setup sucked on the 1st 2 sets so I dropped down to fix it. Next few sets went well. Attempted a few singles...#215 wasn't bad at all, and #225 was an epic failure once again.)

Conditioning WOD:
7 Rounds:
5 Deadlift @ BW (#205)
5 Pullups
5 Deadlift @ BW (#205)
5 Pullups
10:57
(Felt good, but this smoked me!)

Wednesday: Off Day

Getting Stronger, Crazy Weekend and an Ass Kicking

Haven't updated since Thursday and lots has happened. Friday I hit a big milestone in my book, Saturday I partied my ass off in Indy, Sunday I recovered and today I got my butt kicked by our Conditioning WOD!

Friday:
Strength WOD:
Deadlift 5-3-1+ @ 75%-85%-95%
315 x 5
360 x 3
400 x 3...BIG 3 Rep PR!

Conditioning WOD:
AMRAP in 15 Mins
20 Unbroken Wall Ball #20
8 Unbroken Chinups
6 Rounds + 20 Wall Balls, 3 Chinups

Saturday & Sunday: Off

Monday:
Strength WOD:
Back Squat 5-5-5
265-275-285

Conditioning WOD:
AMRAP in 20 Mins
400m Run
Max Reps Pushups
35-25-25-25-25 = 135 Pushups

Eating has been well except for the Pizza binge I had Saturday Night after a night of drinking and a delicious Waffle House breakfast in Indy on Sunday morning.

I feel like my running has been a little off lately, so I feel like I will be practicing some POSE running drills and doing a CrossFit Endurance WOD or 2 this week to fix this. Something in my form is out of whack and I need to get it right!

PR Thursday: Take that Grace!

Awesome morning WOD today...first time I did Grace in 1 1/2 years and I cut it in half! Felt great the whole time. Tara claims I strict pressed about half of the reps...but it still got locked out overhead and I'll take it!

Conditioning WOD:
"Grace"
30 - #135 Clean & Jerks for Time
2:44
(PR by 2:39!)

Supplemental Work:
3 Rounds:
5 GHD Hip Extensions
5 GHD Back Extensions
10 GHD Situps
10 Lunges
10 Glute Bridges
(Felt like I needed to work on glute & core activation, so I tossed some extra work in later in the afternoon.)

Wednesday: I've been a slacker...but I have a reason!

Finishing up "Murph"

It's been a few days since I updated the blog, so I'll racap my week so far. I apologize for being lazy, but I've had a lot on my plate lately. Some people know, and others do not, but I am in the final stages of hopefully getting hired as a West Chicago Police Officer. It's something I've wanted to do since childhood and I really hope I get the job. It will be a definite lifestyle change, but I am looking forward to it. I will still be training, coaching and kicking my own ass, so don't worry there. CrossFit has given me so much and the peak physical condition to be a police officer is just one more thing I can take from it. If I get this job it will be a way for me to reach more people and positively influence their lives both in fitness and beyond.

Saturday: Murph for Miller...this event was amazing and we raised over $1700 for the Special Opperations Warrior Foundation!

Conditioning WOD:
"Murph" w/ #20 Weighted Vest
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile
49:55
(Added almost 16 mins to my best Murph without a vest...pullups and breathing were the toughest part. Accomplished 2 goals: Under 1 Hour, and No Walking on Runs!)

Amazing Day!

Sunday & Monday: Off Days

Tuesday:
Strength WOD:
Max Reps Dead Hang Pullups x 4 w/ 3 Mins Rest
14-10-7-7

Conditioning WOD:
3 Rounds:
-800m Run
-5 x 1 Power Snatch + 3 Overhead Squats #95
-15 Pullups
19:50
(Still wasted from Murph)

Wednesday: Off Day
Today I was mentally fried from a 6 hour psychological exam and a 2 1/2 hour drive back from the city...Grace in the AM!

Thursday: No more Performance Menu for this guy...

Well considering I may have some pending engagements coming up it looks like I will be unable to compete in the Windy City CrossFit Oly Meet in July...so I've decided to get back to my normal workout routine. My plan for strength work will be 5 days covering deadlifts, squats, press/jerks, clean & jerk and snatches. I will hit some form of these at least once a week and keep working on conditioning with the rest of the CFTC crew while maybe throwing in some CrossFit Endurance WODs here and there.

Strength WOD:
OH Press 3-3-3+ 70%-80%-90%
125-140-155
(155 is a 3 rep PR as far as I can find!)

Conditioning WOD:
AMRAP 4 Minutes:
-5 Box Jumps 24"
-3 Handstand Pushups
-2 Minutes Rest, then… 8 Rounds + 1 Box Jump
AMRAP 3 Minutes:
-3 Power Snatch #115
-10 Squats
-2 Minutes Rest, then… 5 Rounds
AMRAP 2 Minutes:
-20 Yard Shuttle Runs (each length = 1 Rep)... 20 reps
33+ Rounds

Overall I felt good today and it was good getting back in class, but I feel like I am going to need to do a little more in terms of either strength or endurance work throughout the week to keep me happy. We'll see...

Wednesday: BDays = Rest Days

Well after going out for Tiff's BDay the night before, Wednesday was a little bit of an off day for me. I still felt pretty solid by the afternoon so I did the CrossFit Endurance Rowing WOD for the day.

CrossFit Endurance WOD:
4-2-1 Rowing Intervals
4min on, 3min off
2min on, 30sec off
1min on, 3min off
2min on, 30 sec off
4min on. Done!
3717 Total Meters