Sunday 9/24/17
I was supposed to do this yesterday, but I was feeling really fatigued. Not sore, just overall a feeling of full body tiredness. Kind of strange.
Today doesn't feel much better. I still feel alert and have the keto clarity going on, not sore at all, just feel like I can't lift anything heavy or do anything intense.
Just warming up on a 200m run, my heart rate shot up to 170bpm which isn't right. Probably need another day off to start next week fresh.
1. Warm Up
3 Rounds:
10 Strict Press
12 T2B
200m Run
2. Strength
Strict Press 2x10 @65/65#
This is the same weight I've been doing for the past few weeks and it felt so much heavier.
3 reps E2MOM for 12 min AHAP
3@75/75/75/75/80/85#
The struggle was real today. Decided to stop and listen to my body and rest. No more for today. Hopefully I feel good to go tomorrow.
Sunday, September 24, 2017
Cycle 1 Week 5 Day 4 MFT#1286
9/22
1. Warm Up
10 min bike
30 KBS
120' HS Walk (practice)
2. Strength
Back Squat 3x3 @92.5%
3 @185/185/185
Holy shit this is getting heavy!
3. Bitch Work
8 x 10 cal bike (no ski erg)
Rest 90 seconds
Total time- 13:08
1. Warm Up
10 min bike
30 KBS
120' HS Walk (practice)
2. Strength
Back Squat 3x3 @92.5%
3 @185/185/185
Holy shit this is getting heavy!
3. Bitch Work
8 x 10 cal bike (no ski erg)
Rest 90 seconds
Total time- 13:08
Cycle 1 Week 5 Day 3 MFT#1285
9/20
1. Warm Up
3 Rounds:
12 DB Thrusters
8 Pullups
250m Row
2. Strength
Back Squat 4x4 @90%
4 @170/170/170/170#
3. Bitch Work
Bike 5k 9:48
Rest 2 min
Bike 4k 7:36
Rest 2 min
Bike 3k 5:43
Rest 1 min
Bike 2k 3:38
Rest 1 min
Bike 1k 1:37
Puke.
1. Warm Up
3 Rounds:
12 DB Thrusters
8 Pullups
250m Row
2. Strength
Back Squat 4x4 @90%
4 @170/170/170/170#
3. Bitch Work
Bike 5k 9:48
Rest 2 min
Bike 4k 7:36
Rest 2 min
Bike 3k 5:43
Rest 1 min
Bike 2k 3:38
Rest 1 min
Bike 1k 1:37
Puke.
Wednesday, September 20, 2017
Cycle 1 Week 5 Day 2 MFT#1284
9/19
1. Warm Up
10 min Run
10 Rin Dip
20 Single Leg DB DL
30 cal BIke
2. Strength
DL 4x2 @135/200/215/220/225#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/65#
Hang Snatch 2 reps @85%
E2MOM for 12 min
2@75/85/90/95/100/105#
6a. Gymnastics Accessory
8x7 Strict HSPU
Did 5 sets of Shoulder Taps instead
1. Warm Up
10 min Run
10 Rin Dip
20 Single Leg DB DL
30 cal BIke
2. Strength
DL 4x2 @135/200/215/220/225#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/65#
Hang Snatch 2 reps @85%
E2MOM for 12 min
2@75/85/90/95/100/105#
6a. Gymnastics Accessory
8x7 Strict HSPU
Did 5 sets of Shoulder Taps instead
Cycle 1 Week 5 Day 1 MFT#1283
9/18
1. Warm Up
2 Rounds:
15 Wallball
10 OH Lunge with WB
Bike 1k
2A. Strength
Back Squat 5x5@80% (148#)
5 @ 160/160/160/160/160#
2B. Press Grip Bench Press
5x5 Heavier than last time
5@85/90/95/100/105# PR!
3. Conditioning
6 Rounds:
8 Thrusters @95/55#
8 Barfing Burpees
Time- 12:29
4. Bitch Work
Row 5k
200m fast, 300m recovery
Time- 24:59
1. Warm Up
2 Rounds:
15 Wallball
10 OH Lunge with WB
Bike 1k
2A. Strength
Back Squat 5x5@80% (148#)
5 @ 160/160/160/160/160#
2B. Press Grip Bench Press
5x5 Heavier than last time
5@85/90/95/100/105# PR!
3. Conditioning
6 Rounds:
8 Thrusters @
8 Barfing Burpees
Time- 12:29
4. Bitch Work
Row 5k
200m fast, 300m recovery
Time- 24:59
Cycle 1 Week 4 Day 5 MFT#1282
9/16
1. Warm Up
4 Rounds
10 Good Mornings
300m Row
2. Strength
Strict Press 2 x 10 @65/65#
1 Rep every 90 sec for 12 min.
1@85/90/95/100/95/90/90/90#
3. Oly
Pause Hang Clean Warm Up
4x3@40-60%
Jerk last rep. Drop + reset.
3@65/65/75/75#
Hang Clean + 1 Jerk
3 reps @70% E2MOM 12 min
3@85/105/105/105/105/105#
4. Bitch Work
Bike 8k
1 min hard, 2 min easy
Time- 15:44
1. Warm Up
4 Rounds
10 Good Mornings
300m Row
2. Strength
Strict Press 2 x 10 @65/65#
1 Rep every 90 sec for 12 min.
1@85/90/95/100/95/90/90/90#
3. Oly
Pause Hang Clean Warm Up
4x3@40-60%
Jerk last rep. Drop + reset.
3@65/65/75/75#
Hang Clean + 1 Jerk
3 reps @70% E2MOM 12 min
3@85/105/105/105/105/105#
4. Bitch Work
Bike 8k
1 min hard, 2 min easy
Time- 15:44
Cycle 1 Week 4 Day 4 MFT#1281
9/15
1. Warm Up
10 min bike
10 ring dip
20 step up
60 sec wall sit
2. Strength
Back Squat 3x3@92.5% (171#)
3@135/175/180/185#
185# was my testing PR for Cycle 1!
3. Bitch Work
6 x 300m run
Rest 5 min.
1. Warm Up
10 min bike
10 ring dip
20 step up
60 sec wall sit
2. Strength
Back Squat 3x3@92.5% (171#)
3@135/175/180/185#
185# was my testing PR for Cycle 1!
3. Bitch Work
6 x 300m run
Rest 5 min.
Cycle 1 Week 4 Day 3 MFT#1280
9/13/17
1. Warm Up
3 x 10 lateral squats with KB
30' HS Walk
10 Horizontal Ring Rows
2. Strength
Back Squat 4x4@87.5% (162#)
4@165/165/165/165#
3. Bitch Work
8 x 150m Row
Rest 60 sec.
34.9/34.4/33.8/33.8/34.8/34.9/34.6/33.7
1. Warm Up
3 x 10 lateral squats with KB
30' HS Walk
10 Horizontal Ring Rows
2. Strength
Back Squat 4x4@87.5% (162#)
4@165/165/165/165#
3. Bitch Work
8 x 150m Row
Rest 60 sec.
34.9/34.4/33.8/33.8/34.8/34.9/34.6/33.7
Cycle 1 Week 4 Day 2 MFT#1279
9/12/17
1. Warm Up
10 min Row
10 banded good mornings
20 OHS @45#
40 DU
2. Strength
DL 3x3 @135/185/205/215#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/70#
Hang Snatch 3 reps @70%
E2MOM for 12 min
3@75/80/80/80/85/85#
Hands hurt today!
4. Bitch Work
10 x 500m ski
tried it with the bands. Got a pretty bad blister.
6a. Gymnastics Accessory
Handstand Hold
8x30 sec on: 30 sec off
6b. Strength Accessory
Pistols 6 x 10
Did 3 sets each leg assisted either with box or upright.
1. Warm Up
10 min Row
10 banded good mornings
20 OHS @45#
40 DU
2. Strength
DL 3x3 @135/185/205/215#
3. Oly
Pause Hang Snatch Warm Up
4x3@40-60%
3@55/60/65/70#
Hang Snatch 3 reps @70%
E2MOM for 12 min
3@75/80/80/80/85/85#
Hands hurt today!
4. Bitch Work
10 x 500m ski
tried it with the bands. Got a pretty bad blister.
6a. Gymnastics Accessory
Handstand Hold
8x30 sec on: 30 sec off
6b. Strength Accessory
Pistols 6 x 10
Did 3 sets each leg assisted either with box or upright.
Cycle 1 Week 4 Day 1 MFT#1278
9/11/17
1. Warm Up
4 Rounds:
10 Goblet Squats
20 cal Row
2A. Strength
Back Squat 5x5@77.5%
5 @155/155/155/155/155#
2B. Strict Press 2 x 10 @65/65#
3 reps E3MOM for 12 min AHAP
3@85/85/85/85#
3. Oly (from Saturday)
Pause Power Position Clean Warm Up
4x3@40-60% 1RM
Jerk last rep
3@65/75/85/95#
Hang Clean & Jerk 1 rep E2MOM for 12 min.
1@105/115/125/135/140/140#
4. Bitch Work (from Saturday)
Bike 12k
Time- 23:14
1. Warm Up
4 Rounds:
10 Goblet Squats
20 cal Row
2A. Strength
Back Squat 5x5@77.5%
5 @155/155/155/155/155#
2B. Strict Press 2 x 10 @65/65#
3 reps E3MOM for 12 min AHAP
3@85/85/85/85#
3. Oly (from Saturday)
Pause Power Position Clean Warm Up
4x3@40-60% 1RM
Jerk last rep
3@65/75/85/95#
Hang Clean & Jerk 1 rep E2MOM for 12 min.
1@105/115/125/135/140/
4. Bitch Work (from Saturday)
Bike 12k
Time- 23:14
IRMA WOD
Cycle 1 Week 3 Day 4 MFT#1276
9/8/17
1. Warm Up
10 min run
30 KB Taters (2 gallon jugs)
30 Burpees
2. Strength
Back Squat 3x3 @90%
3x3 Devin Back Squats @185#
3. Bitch Work
8x50m sprint with 2 min rest
The gym was closed because of the hurricane and mandatory evacuation so we did the best we could at home!
9/8/17
1. Warm Up
10 min run
30 KB Taters (2 gallon jugs)
30 Burpees
2. Strength
Back Squat 3x3 @90%
3x3 Devin Back Squats @185#
3. Bitch Work
8x50m sprint with 2 min rest
The gym was closed because of the hurricane and mandatory evacuation so we did the best we could at home!
Cycle 1 Week 3 Day 3 MFT#1275
1. Warm Up
Run 1 mile for time
10:19
2. Back Squat
4x4 @ 85% (157#)
4 @169/160/160/160#
3. Bitch Work
4 x 2k row with 3 min rest
9:54/9:50/9:49/9:12
Run 1 mile for time
10:19
2. Back Squat
4x4 @ 85% (157#)
4 @169/160/160/160#
3. Bitch Work
4 x 2k row with 3 min rest
9:54/9:50/9:49/9:12
Cycle 1 Week 3 Day 2 MFT#1274
1. Warm Up
10 min Row
20 GHD Situps
20 DB Single Leg RDL
20 cal Bike
2. Strength
DL 5x1 @ 135/185/200/215/225#
3. Oly
Pause Power Position Snatch Warm Up
4x3 @40-60% 1RM
Drop + Reset
3 @65/65/65/65#
Hang Snatch 1 Rep @90%+
E2MOM for 12 min
1@75/85/95/100/105/105#
Power Snatches
4. Bitch Work
20 min EMOM
11 cal bike
10 min Row
20 GHD Situps
20 DB Single Leg RDL
20 cal Bike
2. Strength
DL 5x1 @ 135/185/200/215/225#
3. Oly
Pause Power Position Snatch Warm Up
4x3 @40-60% 1RM
Drop + Reset
3 @65/65/65/65#
Hang Snatch 1 Rep @90%+
E2MOM for 12 min
1@75/85/95/100/105/105#
Power Snatches
4. Bitch Work
20 min EMOM
11 cal bike
Monday, September 4, 2017
Cycle 1 Week 3 Day 1 MFT#1273
9/4
1. Warm Up
Floss Hips
2 Rounds:
15 Push Jerk
10 Step Ups with bar
Bike 1k
2a. Strength
Back Squat 5 x 5 @75% (138.75#)
5 @135/145/150/155/155#
2b. Press Grip Bench Press
5 x 5 @75/85/90/95/100# 5RM PR!!!
3. Conditioning
4 Rounds:
3 min AMRAP
400m Row
Max Rep C&J @105#85#
Rest 1 min.
5/5/5/5
Did singles with a push jerk. Back still bothering me so went light.
4. Bitch Work
Ski/Bike 4k
Time- 7:36
This was probably supposed to take a lot longer. Our bikes are geared differently than the assault bikes and I'm sure the ski erg is more difficult too.
5a. Gymnastics Accessory
5 x 12 Horizontal Ring Rows
did 6 on the bench, then the rest with feet on floor. Really difficult.
1. Warm Up
Floss Hips
2 Rounds:
15 Push Jerk
10 Step Ups with bar
Bike 1k
2a. Strength
Back Squat 5 x 5 @75% (138.75#)
5 @135/145/150/155/155#
2b. Press Grip Bench Press
5 x 5 @75/85/90/95/100# 5RM PR!!!
3. Conditioning
4 Rounds:
3 min AMRAP
400m Row
Max Rep C&J @
Rest 1 min.
5/5/5/5
Did singles with a push jerk. Back still bothering me so went light.
4. Bitch Work
Time- 7:36
This was probably supposed to take a lot longer. Our bikes are geared differently than the assault bikes and I'm sure the ski erg is more difficult too.
5a. Gymnastics Accessory
5 x 12 Horizontal Ring Rows
did 6 on the bench, then the rest with feet on floor. Really difficult.
Cycle 1 Week 2 Day 5 MFT#1272
9/2
1. Warm Up
Floss Shoulders
4 x 10 KBS
100m Run
10 heavy WB @20#
2. Strength
Strict Press 2 x 10 @65/65#
2 Reps E2MOM for 12 min. AHAP
2 @80/85/85/85/85/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% Jerk last rep
3 @65/70/75/75#
Hang Clean E2MOM for 12 min.
2 Reps @85%+ Jerk last rep
NO FAILS!
2 @95/105/115/115/115/115#
4. Bitch Work
Way too hot for a 3 mile run. Skipped it.
5a. Gymnastics Accessory
GHD Situps 5 x 10
5b. Strength Accessory
Back Rack Walking Lunge Steps
50' x 6 Heavy. Rest as needed.
Did 3 rounds at 55# and had to stop because my knees were hurting and I freaked out. Right knee especially felt bad. Probably should have done these without weight.
1. Warm Up
Floss Shoulders
4 x 10 KBS
100m Run
10 heavy WB @20#
2. Strength
Strict Press 2 x 10 @65/65#
2 Reps E2MOM for 12 min. AHAP
2 @80/85/85/85/85/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% Jerk last rep
3 @65/70/75/75#
Hang Clean E2MOM for 12 min.
2 Reps @85%+ Jerk last rep
NO FAILS!
2 @95/105/115/115/115/115#
4. Bitch Work
Way too hot for a 3 mile run. Skipped it.
5a. Gymnastics Accessory
GHD Situps 5 x 10
5b. Strength Accessory
Back Rack Walking Lunge Steps
50' x 6 Heavy. Rest as needed.
Did 3 rounds at 55# and had to stop because my knees were hurting and I freaked out. Right knee especially felt bad. Probably should have done these without weight.
Cycle 1 Week 2 Day 4 MFT#1271
September 1st, 2017
1. Warm Up
10 min row
10 ring dips
20 step ups
60 second wall sit
2. Strength
Back Squat 3x3 @87.5% (161.8#)
3 @135/165/175/175#
3. Bitch Work
8 x 200mski/row
Rest 2 min
50/47/47/46/47/46/47/47sec
4. Conditioning
20 min AMRAP
400m run
24 WB@14# (12/12)
12 HSPU (6/6)
3 Rounds
5b. Strength Accessory
Good Mornings 3 x 20 @65#45#
1. Warm Up
10 min row
10 ring dips
20 step ups
60 second wall sit
2. Strength
Back Squat 3x3 @87.5% (161.8#)
3 @135/165/175/175#
3. Bitch Work
8 x 200m
Rest 2 min
50/47/47/46/47/46/47/47sec
4. Conditioning
20 min AMRAP
400m run
24 WB@14# (12/12)
12 HSPU (6/6)
3 Rounds
5b. Strength Accessory
Good Mornings 3 x 20 @
Cycle 1 Week 2 Day 3 MFT#1270
8/30
1. Warm Up
Floss wrists
3 Rounds:
10 KB Taters
20 sec HS Hold
5 Pullups
2. Strength
Back Squat 4 x 4 @82.5% (52.6# of 185#)
4 @155/155/155/155#
3. Bitch Work
30 min steady state run
4. Conditioning
3 Rounds:
18 cal bike
20 DB Snatch @50#25#
30 Pullups (sets of 7-10 butterfly)
5. Gymnastics Accessory
HS Walk practice
1. Warm Up
Floss wrists
3 Rounds:
10 KB Taters
20 sec HS Hold
5 Pullups
2. Strength
Back Squat 4 x 4 @82.5% (52.6# of 185#)
4 @155/155/155/155#
3. Bitch Work
30 min steady state run
4. Conditioning
3 Rounds:
18 cal bike
20 DB Snatch @
30 Pullups (sets of 7-10 butterfly)
5. Gymnastics Accessory
HS Walk practice
Cycle 1 Week 2 Day 2
8/29
1. Warm Up
Slow 10 min run
10 banded good mornings
20 OHS
20 cal bike
2. Strength
DL 4x2 @115/165/185/205/205#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop & Reset.
3 @55/65/65/65#
Hang Snatch E2MOM for 12 min.
2 Reps @85%+
Heavier than last week.
2 @85/85/85/75/80/85/85#
Missed a couple reps.
4. Bitch Work
6 Rounds:
Row 20 cal
Rest 2 min
1:15/1:22/1:20/1:17/1:26/1:28
6a. Gymnastics Accessory
10 x 5 UB Strict HSPU
5 sets strict with 2 abmats. 5 sets kipping (full)
1. Warm Up
Slow 10 min run
10 banded good mornings
20 OHS
20 cal bike
2. Strength
DL 4x2 @115/165/185/205/205#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop & Reset.
3 @55/65/65/65#
Hang Snatch E2MOM for 12 min.
2 Reps @85%+
Heavier than last week.
2 @85/
Missed a couple reps.
4. Bitch Work
6 Rounds:
Row 20 cal
Rest 2 min
1:15/1:22/1:20/1:17/1:26/1:28
6a. Gymnastics Accessory
10 x 5 UB Strict HSPU
5 sets strict with 2 abmats. 5 sets kipping (full)
Cycle 1 Week 2 Day 1
8/28
1. Warm Up
Floss elbows
4 Rounds:
10 goblet squats
20 cal row
2a. Strength
Back Squat 5 x 5 @72.5% (134#)
5 @95/135/140/145/145/145#
2b. Strength
Press Grip Bench Press 5 x 5 @80% of 5RM
5 @65/75/75/75/75#
3. Conditioning
15 min AMRAP
Row 250m
21 OHS @ 55#
4+10 OHS
4. Bitch Work
Bike 8 x 1.5k with 1 min rest
(3 min on: 1 min off)
Total time- 31 minutes
1. Warm Up
Floss elbows
4 Rounds:
10 goblet squats
20 cal row
2a. Strength
Back Squat 5 x 5 @72.5% (134#)
5 @95/135/140/145/145/145#
2b. Strength
Press Grip Bench Press 5 x 5 @80% of 5RM
5 @65/75/75/75/75#
3. Conditioning
15 min AMRAP
Row 250m
21 OHS @ 55#
4+10 OHS
4. Bitch Work
Bike 8 x 1.5k with 1 min rest
(3 min on: 1 min off)
Total time- 31 minutes
Cycle 1 Week 1 Day 5
8/26
1. Warm Up
Floss Quads
3x15 light push press
200m row (instead of run)
2. Strength
Strict Press 2 x 10 @55/60#
1 Rep AHAP every 90 seconds for 12 min.
1 @70/75/80/85/90/95/90/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% 1RM + 1 Jerk per set
3 @65/65/65/65#
Hang Clean E2MOM for 12 min.
3 reps @70% + Jerk last rep
3 @85/90/95/95/95/100#
4. Bitch Work
Row 150 cal
20 sec sprint: 40 sec slow
Time- 14:01
5a. Gymnastics Accessory
Kipping Ring Dips 6 x 10
Did 3 x 5
5b. Strength Accessory
Hip Extensions 4 x 15
1. Warm Up
Floss Quads
3x15 light push press
200m row (instead of run)
2. Strength
Strict Press 2 x 10 @55/60#
1 Rep AHAP every 90 seconds for 12 min.
1 @70/75/80/85/90/95/90/90#
3. Oly
Pause Power Position Clean Warm Up
4 x 3 @40-60% 1RM + 1 Jerk per set
3 @65/65/65/65#
Hang Clean E2MOM for 12 min.
3 reps @70% + Jerk last rep
3 @85/90/95/95/95/100#
4. Bitch Work
Row 150 cal
20 sec sprint: 40 sec slow
Time- 14:01
5a. Gymnastics Accessory
Kipping Ring Dips 6 x 10
Did 3 x 5
5b. Strength Accessory
Hip Extensions 4 x 15
Cycle 1 Week 1 Day 4
8/25
1. Warm Up
10 min bike (instead of ski)
20 OHS @35#
20 KBS
20 Burpees
2. Strength
Back Squat 3x3 @85% (157# of 185#)
3 @ 135/155/165/175#
3. Conditioning
25-20-15-10 GHD Situps
15 Power Snatch @65#55#
Time- 10:32
4. Bitch Work
7 x 100m Run
Walk back to start for rest.
All between 21-28seconds
11:28 total time
1. Warm Up
10 min bike (instead of ski)
20 OHS @35#
20 KBS
20 Burpees
2. Strength
Back Squat 3x3 @85% (157# of 185#)
3 @ 135/155/165/175#
3. Conditioning
25-20-15-10 GHD Situps
15 Power Snatch @
Time- 10:32
4. Bitch Work
7 x 100m Run
Walk back to start for rest.
All between 21-28seconds
11:28 total time
8/24
Did #3 from yesterday.
3. Bitch Work
3 x 1 mile run
Rest as needed.
9:54/9:30/9:30
ave HR 151/160/167bpm
Massage with Adrianna
3. Bitch Work
3 x 1 mile run
Rest as needed.
9:54/9:30/9:30
ave HR 151/160/167bpm
Massage with Adrianna
Cycle 1 Week 1 Day 3
8/23/17
1. Warm Up
Floss achilles/calves
3 Rounds:
10 Pushups
10 Goblet Squats
200m Run
2. Strength
Back Squat 4x4@80% (148# of 185#)
4 @ 95/145/150/150/150/150#
5. Gymnastics Accessory
Strict Pullups 7x5 with controlled descent
5 no band, 5 blue band, 5/5/5/5/5 with blue+red band
1. Warm Up
Floss achilles/calves
3 Rounds:
10 Pushups
10 Goblet Squats
200m Run
2. Strength
Back Squat 4x4@80% (148# of 185#)
4 @ 95/145/150/150/150/150#
5. Gymnastics Accessory
Strict Pullups 7x5 with controlled descent
5 no band, 5 blue band, 5/5/5/5/5 with blue+red band
Cycle 1 Week 1 Day 2
8/22/17
1. Warm Up
10 minute bike
30 situps
20 banded good mornings
20 light DB OHS
2. Strength
DL 3x3 (70% of 205# = 143.5#)
3 @ 145/155/165#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop and Reset
3 @35//55/55/55/65#
Hang Snatch E2MOM for 12 minutes
3 reps @70% Drop & Reset. NO FAILS!
3 @75/75/75/75/75/75#
4. Bitch Work
E2MOM for 20 min.
Bike 9 calories
5. Conditioning
NO
6. Gymnastics Accessory
Handstand Hold
8x20 seconds on, 40 seconds rest
1. Warm Up
10 minute bike
30 situps
20 banded good mornings
20 light DB OHS
2. Strength
DL 3x3 (70% of 205# = 143.5#)
3 @ 145/155/165#
3. Oly
Pause Power Position Snatch Warm Up
4 x 3 @40-60% 1RM
Drop and Reset
3 @35//55/55/55/65#
Hang Snatch E2MOM for 12 minutes
3 reps @70% Drop & Reset. NO FAILS!
3 @75/75/75/75/75/75#
4. Bitch Work
E2MOM for 20 min.
Bike 9 calories
5. Conditioning
NO
6. Gymnastics Accessory
Handstand Hold
8x20 seconds on, 40 seconds rest
Tuesday, August 22, 2017
2018 Cycle 1 Week 1 Day 1
Monday, August 21st, 2017
There's something great about day 1. Starting over, knowing I'm going to be light years ahead of where I am now in just a few months. Anything is possible.
1. Warmup
3 Rounds:
10 DB PP
10 DB Step Up
250m Row
2A. Strength
Back Squat 5 x 5 @70% (129# is 70% of 185#)
5 @ 135/135/135/135/135#
2B. DB Bench Press (Neutral Grip)
5 x 10 @ 20/35/35/35/35#
This was difficult. We don't have DB's between 20 and 35#.
3. Conditioning
E3MOM for 15 min (turned into an AMRAP)
1510 C2B (with red+blue band)
1510 Box Jump Overs 20"
10 C&J @105#65#
Did 4 rounds in exactly 14 minutes.
4. Bitch Work
10 x 400m Row with 1 minute rest
1:50/1:50/1:51/1:55/2:00/1:56/1:55/1:58/1:50
Total Time- 19:12
Average Pace 2:24.0 at 27 s/m
Goal was to maintain a 2:15 pace but couldn't hang on to it after the first two intervals.
There's something great about day 1. Starting over, knowing I'm going to be light years ahead of where I am now in just a few months. Anything is possible.
1. Warmup
3 Rounds:
10 DB PP
10 DB Step Up
250m Row
2A. Strength
Back Squat 5 x 5 @70% (129# is 70% of 185#)
5 @ 135/135/135/135/135#
2B. DB Bench Press (Neutral Grip)
5 x 10 @ 20/35/35/35/35#
This was difficult. We don't have DB's between 20 and 35#.
3. Conditioning
E3MOM for 15 min (turned into an AMRAP)
10 C&J @
Did 4 rounds in exactly 14 minutes.
4. Bitch Work
10 x 400m Row with 1 minute rest
1:50/1:50/1:51/1:55/2:00/1:56/1:55/1:58/1:50
Total Time- 19:12
Average Pace 2:24.0 at 27 s/m
Goal was to maintain a 2:15 pace but couldn't hang on to it after the first two intervals.
Cycle 1 Test Week Day 6 (makeup)
8/20
1. Warmup
3 Rounds:
24 cal row
12 goblet squat
2. Oly
1RM Back Squat
1 @95/135/185/205#
Very disappointed with this.
3. Conditioning
"Fight Gone Bad"
3 Rounds:
Wallball 20/20/20 = 60
SDHP 20/15/20 = 55
Box Jump 12/13/13 = 38
Push Press 20/20/20 = 60
Row 10/9/10 = 29
Rest
82/77/83 = 242 reps
4. Bitch Work
Row 5k
Time- 25:29
average 2:32.9 at 25 s/m
1. Warmup
3 Rounds:
24 cal row
12 goblet squat
2. Oly
1RM Back Squat
1 @95/135/185/
Very disappointed with this.
3. Conditioning
"Fight Gone Bad"
3 Rounds:
Wallball 20/20/20 = 60
SDHP 20/15/20 = 55
Box Jump 12/13/13 = 38
Push Press 20/20/20 = 60
Row 10/9/10 = 29
Rest
82/77/83 = 242 reps
4. Bitch Work
Row 5k
Time- 25:29
average 2:32.9 at 25 s/m
Cycle 1 Test Week Day 10
8/19
1. Warm Up
3 Rounds:
10 KB Taters
100m Run
2. Strength
Find 3RM DL
3 @95/135/185/205#
This makes me sad.
3. Conditioning
"Elizabeth"
21-51-9
Squat Clean @85#
Ring Dip (red band)
Time- 12:38
1. Warm Up
3 Rounds:
10 KB Taters
100m Run
2. Strength
Find 3RM DL
3 @95/135/185/205#
This makes me sad.
3. Conditioning
"Elizabeth"
21-51-9
Squat Clean @85#
Ring Dip (red band)
Time- 12:38
Cycle 1 Test Week Day 9
8/18
Back from over a week off at GMS camps in PA and ME. Ready to get back at it!
1. Warm Up
10 min row
10 snatch balance @35#
10 box jump
10 C2B (ring row)
2. Oly
3 attempts at max rep body weight OHS with 3 minutes rest
Failed at 135#, did 3 attempts at 115#
5/6/5
Back from over a week off at GMS camps in PA and ME. Ready to get back at it!
1. Warm Up
10 min row
10 snatch balance @35#
10 box jump
10 C2B (ring row)
2. Oly
3 attempts at max rep body weight OHS with 3 minutes rest
Failed at 135#, did 3 attempts at 115#
5/6/5
8/9
1RM Power Snatch
1 @65/85/95/105/110/115/120/120120#
MetCon
16 min AMRAP
10 KB Snatch @35#26#
10 Pullup (strict with red+blue band)
200m Run
5 Rounds
4. Bitch Work
Bike 100 cal
10:02
Off to a week of GMS camp. Probably won't get to workout much, if at all.
1 @65/85/95/105/110/115/
- Power Snatch- 120#, 6/28/15
MetCon
16 min AMRAP
10 KB Snatch @35#26#
10 Pullup (strict with red+blue band)
200m Run
5 Rounds
4. Bitch Work
Bike 100 cal
10:02
Off to a week of GMS camp. Probably won't get to workout much, if at all.
Test Week Day 2
8/8
1. Warm Up
10 min Row
30 DB Snatch @35#25#
2010 T2B
10 Burpee
2. Oly
3 attempts at Max Rep Touch & Go Power Clean + Push Jerk @105#85#
Scores are best and worst total reps = 14
7/7/7
3. Conditoning
NO
5. Gymnastics Accessory
5 min AMRAP
Max set strict HSPU
2 abmats 5 sets of 5
CFE Strength
5 x 7 Strict Press @50%
7 @55/55/55/55/55#
MetCon
14 min AMRAP
7 PP@65#
7 Russian KBS @35#
7 Box Jump 20"
8+17
1. Warm Up
10 min Row
30 DB Snatch @
10 Burpee
2. Oly
3 attempts at Max Rep Touch & Go Power Clean + Push Jerk @
Scores are best and worst total reps = 14
7/7/7
3. Conditoning
NO
5. Gymnastics Accessory
5 min AMRAP
Max set strict HSPU
2 abmats 5 sets of 5
CFE Strength
5 x 7 Strict Press @50%
7 @55/55/55/55/55#
MetCon
14 min AMRAP
7 PP@65#
7 Russian KBS @35#
7 Box Jump 20"
8+17
2018 Cycle 1 Test Week Day 1
8/7/17
The Games are over which means the programming for next year starts now. I'm going to follow Misfit Athletics again this year and see if I can get back to where I was before the surgeries and then power through from there.
Day 1 is TODAY!
1. Warm Up:
3 Rounds:
10 DB PP@15#
10 DB Step Ups
10 cal Bike
2. Strength
1RM Strict Press
1 @65/75/85/90/95/100#
3. Oly
1RM Front Squat
1 @100/105/125/145/165/175/170#
4. Conditioning
5 Rounds:
7 Front Squat @135#105#
100m sprint (inside down and back 2x)
5 D Ball Over Shoulder @100#20# WB
Rest 90 seconds
Score is fastest and slowest time
1:22/1:15/1:11/1:11/1:20
Score: 2:33
Total: 12:50
5. Bitch Work
Row 2k
Time- 9:15.8
Splits- 2:14/2:22/2:24/2:15
s/m 28/27/26/26
6. Gymnastics Accessory
Death by Handstand Walk
The Games are over which means the programming for next year starts now. I'm going to follow Misfit Athletics again this year and see if I can get back to where I was before the surgeries and then power through from there.
Day 1 is TODAY!
1. Warm Up:
3 Rounds:
10 DB PP@15#
10 DB Step Ups
10 cal Bike
2. Strength
1RM Strict Press
1 @65/75/85/90/95/
3. Oly
1RM Front Squat
1 @100/105/125/145/165/
4. Conditioning
5 Rounds:
7 Front Squat @
100m sprint (inside down and back 2x)
5 D Ball Over Shoulder @
Rest 90 seconds
Score is fastest and slowest time
1:22/1:15/1:11/1:11/1:20
Score: 2:33
Total: 12:50
5. Bitch Work
Row 2k
Time- 9:15.8
Splits- 2:14/2:22/2:24/2:15
s/m 28/27/26/26
6. Gymnastics Accessory
Death by Handstand Walk
Parkour at Nova Gymnastics
Fun active recovery day playing around and doing some parkour for the first time.
8/2
1RM Drop Snatch
1 @ 55/60/65/70/75/80#
MetCon
7 Rounds:
5 Pullup
7 Power Snatch @65#
9 Box Jump (step up)
Time- 13:07
I can't believe how dead my legs felt. Had to switch to stepups after the first round.
1 @ 55/60/65/70/75/
MetCon
7 Rounds:
5 Pullup
7 Power Snatch @65#
9 Box Jump (step up)
Time- 13:07
I can't believe how dead my legs felt. Had to switch to stepups after the first round.
August 1st
1RM Bench
1 @85/90/95/105/115/120/125# PR Match
2 x 5 Stepups @65#
3 x 10 KB OH Lunge @26#
1 @85/90/95/105/115/120/125# PR Match
- Bench Press- 125, 9/12/15
2 x 5 Stepups @65#
3 x 10 KB OH Lunge @26#
7/28
Power Clean
1 x 2 @140#
"Elizabeth"
21-15-9
Squat Clean @65#
Ring Dip (red band)
Time- 9:11
Apparently I've never done this WOD Rx.
1 x 2 @140#
"Elizabeth"
21-15-9
Squat Clean @65#
Ring Dip (red band)
Time- 9:11
Apparently I've never done this WOD Rx.
- Elizabeth 10:02, 8/8/11 (bar dips)
7/26
Snatch Complex
1 @100#
21-15-9
KBS
T2B (K2E)
600-400-200m Run
13:06
Felt like death. Took a few weeks off of Keto while we were on vacation and getting back into this week. Feel terrible.
1 @100#
21-15-9
KBS
T2B (K2E)
600-400-200m Run
13:06
Felt like death. Took a few weeks off of Keto while we were on vacation and getting back into this week. Feel terrible.
7/25
Back home @ CFE
Bench Press 1 x 2 @115#
5 Rounds:
5 Push Press
10 Bar Over Burpee
15 Situps
9+23
Bench Press 1 x 2 @115#
5 Rounds:
5 Push Press
10 Bar Over Burpee
15 Situps
9+23
Newport, Rhode Island
At CrossFit Thermopalae in Newport with the wedding gang.
WU 15 cal row
squats, mountain climbers
OHS 5-3-3-1-1
1 @135#
7/19
50m single arm OH carry
18 min AMRAP
18 T2B
30 HSPU
24 T2B (GHD)
24 HSPU
30 T2B (GHD)
18 HSPU
7/18
@CRL
5 x 5 Push Press
Buy-In:
50 Wallball
3 Rounds:
12 Power Clean
15 Push Press
18 Front Squat
Buy-Out:
50 Wallball
7/13
@CRL
3 Rounds:
12 cal bike
400m run
"Rahoi"
12 min AMRAP
12 box jump
6 thrusters @65#55#
6 bar facing burpee
CrossFit Round Lake
7/12
In the Northeast for a couple weeks and a couple weddings!
@CRL
4 Rounds:
6 Strict Press @65% (65#)
150m suitcase carry
3 Rounds:
4 Bar MU (red band)
8 DL
16 HSPU
In the Northeast for a couple weeks and a couple weddings!
@CRL
4 Rounds:
6 Strict Press @65% (65#)
150m suitcase carry
3 Rounds:
4 Bar MU (red band)
8 DL
16 HSPU
7/8
5 Rounds:
1 minute each
Front Rack Lunge @55#
Push Press @55#
MB Russian Twist
Burpee
KBS @35#
Rest
1 minute each
Front Rack Lunge @55#
Push Press @55#
MB Russian Twist
Burpee
KBS @35#
Rest
6/22
At Forever Young with Devin
5 x 8 Bench Press @65/75/80/85/90#
EMOM 12 min
1: 30 DU/5HSPU
2: 8 Burpee Box Overs
5 x 8 Bench Press @65/75/80/85/90#
EMOM 12 min
1: 30 DU/5HSPU
2: 8 Burpee Box Overs
6/20
10 minute ladder
1-2-3-4-5-6-etc.
Wallball
T2B
rest 5 min
10 minute ladder
1-2-3-4-5-6-etc.
Thrusters @65#
Pullup
8+9 (83 reps)
1-2-3-4-5-6-etc.
Wallball
T2B
rest 5 min
10 minute ladder
1-2-3-4-5-6-etc.
Thrusters @65#
Pullup
8+9 (83 reps)
6/17
Saturday WOD at Forever Young
25 minute AMRAP
15 slamball @15#
10 box overs
5 strict pullups
100m suitcase carry@35#
25 minute AMRAP
15 slamball @15#
10 box overs
5 strict pullups
100m suitcase carry
Forever Young CrossFit
6/15
In Orlando for 2 weeks for AAU's.
Bent Over Row 8x5
FGB Style WOD
3 Rounds
Cal Row
Goblet Squat @35#
Rope Climb
DB Snatch @25#
Cal Bike
Abmat Situp
1 minute Rest
In Orlando for 2 weeks for AAU's.
Bent Over Row 8x5
FGB Style WOD
3 Rounds
Cal Row
Goblet Squat @35#
Rope Climb
DB Snatch @25#
Cal Bike
Abmat Situp
1 minute Rest
6/14
Workup 2RM Clean
2@85/105/115/125/135/140#
MetCon
Buy-In: 1000m Row
5 Rounds:
10 HPC @95#55#
30 DU
2@85/105/115/125/135/140#
MetCon
Buy-In: 1000m Row
5 Rounds:
10 HPC @
30 DU
6/13
at CrossFit Empirical
Workup 1RM Strict Press
1 @65/75/85/90/95#
MetCon
4 Rounds:
10 Burpees
10 Pullups
10 GHD Situps
200m Run
Workup 1RM Strict Press
1 @65/75/85/90/95#
MetCon
4 Rounds:
10 Burpees
10 Pullups
10 GHD Situps
200m Run
CrossFit Key Largo
6/9
In the keys for Courtney's bachelorette party this weekend. Michaela went with me to workout.
3RM DL @215#
MetCon
3 Rounds:
20 situps
20 cal row
20 pullups
In the keys for Courtney's bachelorette party this weekend. Michaela went with me to workout.
3RM DL @215#
MetCon
3 Rounds:
20 situps
20 cal row
20 pullups
Thursday, June 1, 2017
Open WOD 11.1/14/1
Hang Power Snatch
3 @95#
Pretty happy with that, not too far off the mark.
METCON
CrossFit Games OPEN WOD 11.1/14.1
10 min AMRAP
30 DU
15 Snatch
Only got 4 rounds and felt terrible! Couldn't keep my heart rate down or control my breathing. It was so frustrating! I was also trying to be careful on the snatches and not aggravate my back. I remember last time I did this, my back was blown up afterwards because I was basically doing muscle snatches.
I've done this WOD before. In 2011 I was recovering from mono and DNFed after 2 or 3 rounds.
And I did it twice in 2014 and got 304 reps (6 rounds + 4 snatches). When I did it today, I misremembered and thought I got 8 rounds and was really pissed that I only got 4. But it was 6 so that makes me feel slightly better although I'm still disappointed with today's performance. One day at at time.
3 @95#
Pretty happy with that, not too far off the mark.
METCON
CrossFit Games OPEN WOD 11.1/14.1
10 min AMRAP
30 DU
15 Snatch
Only got 4 rounds and felt terrible! Couldn't keep my heart rate down or control my breathing. It was so frustrating! I was also trying to be careful on the snatches and not aggravate my back. I remember last time I did this, my back was blown up afterwards because I was basically doing muscle snatches.
I've done this WOD before. In 2011 I was recovering from mono and DNFed after 2 or 3 rounds.
And I did it twice in 2014 and got 304 reps (6 rounds + 4 snatches). When I did it today, I misremembered and thought I got 8 rounds and was really pissed that I only got 4. But it was 6 so that makes me feel slightly better although I'm still disappointed with today's performance. One day at at time.
5/26
Pause Front Squats
Workup to 2 @145#
METCON
14 min AMRAP
2 HPC @75#
4 Fr. Sq. @75#
8 V-Ups (I alternated GHD situps and Back ext.)
200m Run
5+4
Workup to 2 @145#
METCON
14 min AMRAP
2 HPC @75#
4 Fr. Sq. @75#
8 V-Ups (I alternated GHD situps and Back ext.)
200m Run
5+4
5/24
Strict Press 5RM
5 @ 75#, 3 @ 85#
METCON
15 min AMRAP
6 C2B Pullup
8 1 arm KB push press @35# (26#)
24 DU
6 rounds + 6 reps
My C2B are so bad right now, I could only do 1-2 at a time.
5 @ 75#, 3 @ 85#
METCON
15 min AMRAP
6 C2B Pullup
8 1 arm KB push press @35# (26#)
24 DU
6 rounds + 6 reps
My C2B are so bad right now, I could only do 1-2 at a time.
5/22
Skipped the snatch grip DL strength work because my back is still bothering me. Did some strict press instead.
METCON
21-15-9
Power Clean @75#
Burpee
Time: 7:19
Didn't feel so great today. Of course right when I was starting to feel good I had to go and knock myself out of ketosis. Had a couple beers and some cheat foods while we were moving this weekend. Tasted amazing but now I feel like I did before, sluggish and fatigue easy during workouts. This was only my 3rd carb up day since I started February 1st. I don't think I'm going to cheat again for awhile if I can help it.
MOVING DAY!
5/19/17
First night in the new house and first day at the new gym! I've been terrible at recording workouts the last couple weeks with moving and changing gyms and everything.
Since I have an opportunity to coach at CFE, I'm not going to be training at South Florida CF anymore unfortunately.
Today was my first WOD at CFE and I felt so good!
Pause Front Squats 3 reps @70%
Worked up to 125# and felt good!
METCON
5 Rounds:
10 Push Press @ 65#
15 Situps
200m Run
This was the first workout or training session where I actually felt fat adapted and had limitless energy. I felt really good on the run and my heart rate wasn't skyrocketing. Lately I've been feeling like I redline really easy and get gassed quickly, like my body is looking for glucose when there isn't any. Or I thought I was just out of shape. But today made me feel like things are changing and my body is getting used to burning fat for fuel.
First night in the new house and first day at the new gym! I've been terrible at recording workouts the last couple weeks with moving and changing gyms and everything.
Since I have an opportunity to coach at CFE, I'm not going to be training at South Florida CF anymore unfortunately.
Today was my first WOD at CFE and I felt so good!
Pause Front Squats 3 reps @70%
Worked up to 125# and felt good!
METCON
5 Rounds:
10 Push Press @ 65#
15 Situps
200m Run
This was the first workout or training session where I actually felt fat adapted and had limitless energy. I felt really good on the run and my heart rate wasn't skyrocketing. Lately I've been feeling like I redline really easy and get gassed quickly, like my body is looking for glucose when there isn't any. Or I thought I was just out of shape. But today made me feel like things are changing and my body is getting used to burning fat for fuel.
Monday, May 8, 2017
5/8/17
METCON
10 Rounds:
3 HSPU
6 DL @155#/75#
12 Pullups
24 DU
Time- 23:13
Saw Adriana for a 30 minute massage and body work after the workout.
10 Rounds:
3 HSPU
6 DL @155#/75#
12 Pullups
24 DU
Time- 23:13
Saw Adriana for a 30 minute massage and body work after the workout.
First Tournament Back!
Sunday, May 7th, 2017
Small invitational tournament at El Dorado today. Played with Ci against Olga/Danielle, Nicky/Stephanie and Dana/Tania (twice).
All of our games were close, 24-26, 25-23, 25-27, 23-25, and although we only won one game, they were all competitive.
What was interesting is how I felt during the day. This is the first time I've played all day since I've been Keto and I'm not sure if that was the explanation for how I felt or not. I'll definitely have to do some experimenting to figure it out and dial it in so that my performance doesn't suffer. Maybe drinking ketones during a tournament will give me the extra boost without having to add in carbs.
This was probably the first time I've ever felt unfit while playing volleyball. And my quads felt fatigued and weak, which they never do. I've never felt like my legs have been tired even after a long day of playing. So, I don't know if it's because my muscles are so depleted of glycogen, or if I've just lost a lot of strength and endurance since the surgeries.
Other than that, I felt ok. Still moving slow, not very explosive and my vertical is terrible, but each day I feel a little bit better. Coming back slowly but surely!
Small invitational tournament at El Dorado today. Played with Ci against Olga/Danielle, Nicky/Stephanie and Dana/Tania (twice).
All of our games were close, 24-26, 25-23, 25-27, 23-25, and although we only won one game, they were all competitive.
What was interesting is how I felt during the day. This is the first time I've played all day since I've been Keto and I'm not sure if that was the explanation for how I felt or not. I'll definitely have to do some experimenting to figure it out and dial it in so that my performance doesn't suffer. Maybe drinking ketones during a tournament will give me the extra boost without having to add in carbs.
This was probably the first time I've ever felt unfit while playing volleyball. And my quads felt fatigued and weak, which they never do. I've never felt like my legs have been tired even after a long day of playing. So, I don't know if it's because my muscles are so depleted of glycogen, or if I've just lost a lot of strength and endurance since the surgeries.
Other than that, I felt ok. Still moving slow, not very explosive and my vertical is terrible, but each day I feel a little bit better. Coming back slowly but surely!
5/5/17
METCON
3 Rounds:
20 Power Snatch @55# (13/7, 10/10, 7/7/6)
20 Front Squat @55# (UB)
Time- 10:57
3 Rounds:
20 Power Snatch @55# (13/7, 10/10, 7/7/6)
20 Front Squat @55# (UB)
Time- 10:57
5/3/17
METCON
5 DL @80% 125#
50 DU
25 Bar Facing Burpees
4 DL
40 DU
20 Burpee
3 DL
30 DU
15 Burpee
2 DL
20 DU
10 Burpee
1 DL
10 DU
5 Burpee
Time- 14:03
Still can't go heavy on DL because of my back.
5 DL @80% 125#
50 DU
25 Bar Facing Burpees
4 DL
40 DU
20 Burpee
3 DL
30 DU
15 Burpee
2 DL
20 DU
10 Burpee
1 DL
10 DU
5 Burpee
Time- 14:03
Still can't go heavy on DL because of my back.
5/1/17
Monday, May 1st, 2017
30 Back Squats @155#/115#
2k Row 9:20 (2:20 pace average)
Splits 500 2:19 26spm
1000 2:24 25
1500 2:25 24
2000 2:11 26
30 Back Squats @
2k Row 9:20 (2:20 pace average)
Splits 500 2:19 26spm
1000 2:24 25
1500 2:25 24
2000 2:11 26
Friday, May 5, 2017
Windy Day at the Clipper
4/30/17
Sunday Foursome at The Clipper with Katie, Jess, Cinthia and Christina. Super windy day but we got some good games in anyway. Fun to be at the beach playing volleyball again!
Sunday Foursome at The Clipper with Katie, Jess, Cinthia and Christina. Super windy day but we got some good games in anyway. Fun to be at the beach playing volleyball again!
What Cheat Day?
4/26/17
💥BOOM!💥
METCON
16 minute AMRAP
30 DU
30 Situp
Run to the gate and back (~100m)
💥BOOM!💥
Back in ketosis and back down BELOW my starting weight by a couple pounds.
Last week my weight was between 133-135 lbs. Sunday night after cheat day got up to 138.4 lbs. This morning back down to 131.2 pounds. 7 pounds lost in 4 days? Not exactly. A lot of the weight gain was just from the extra food and water retention from eating all the carbs on cheat day. And because I've been fasting for 2 days, my digestive system is empty so today when I start eating food, my weight will go back up slightly. So it's truly only a couple pounds of fat loss, which is perfect.
How do I know I didn't just lose water weight? Because my scale shows hydration levels and I'm actually more hydrated today than I was over the last 3 days. How do I know I didn't lose muscle? The scale also shows muscle mass which remained unchanged (actually went up slightly).
Cheat day erased and a couple pounds of fat and toxins gone, feeling good and ready to get back on track. Mental and physical reset!
Why am I sharing this? Because metabolic flexibility is important, and weight on the scale is not always the best indicator of what's going on in your body.
4/28/17
16 minute AMRAP
30 DU
30 Situp
Run to the gate and back (~100m)
4/24/17
METCON
5 min AMRAP
3-6-9-12-etc.
Power Snatch @55#
Bar Over Burpees
Rest 2 minutes
3 min AMRAP
Rest 1 minute
1 min AMRAP
Brought Sasha to SFCF for her first ever CrossFit workout!
5 min AMRAP
3-6-9-12-etc.
Power Snatch @55#
Bar Over Burpees
Rest 2 minutes
3 min AMRAP
Rest 1 minute
1 min AMRAP
Brought Sasha to SFCF for her first ever CrossFit workout!
Cheat Day!
4/22/17
Beach Practice @ El Dorado
Every day I feel a little bit better!
Sunday Cheat Day!
Had a much needed cheat weekend of eating all the foods after being strict Keto for the last couple of months!
🍩
🍔
🍟
🍣
🍕
🍻
Donuts, burgers, sushi, pizza, beer...I had it all!
I feel terrible today but it was not only worth it, but necessary to reboot the system and get me mentally ready to get back on track. I'm going to do a 48hr fast to cleanse my digestive system, get rid of all the toxins and crap that's built up as well as get back in ketosis easily without any "Keto flu" symptoms. I do this once a month for the health benefits, usually after my one cheat day. Again, I'm not advocating the Keto diet for everyone (it is very restrictive) but I do know that it works best for me.
Beach Practice @ El Dorado
Every day I feel a little bit better!
Sunday Cheat Day!
Had a much needed cheat weekend of eating all the foods after being strict Keto for the last couple of months!
🍩🍔🍟🍣🍕🍻 Donuts, burgers, sushi, pizza, beer...I had it all!
I feel terrible today but it was not only worth it, but necessary to reboot the system and get me mentally ready to get back on track. I'm going to do a 48hr fast to cleanse my digestive system, get rid of all the toxins and crap that's built up as well as get back in ketosis easily without any "Keto flu" symptoms. I do this once a month for the health benefits, usually after my one cheat day. Again, I'm not advocating the Keto diet for everyone (it is very restrictive) but I do know that it works best for me.
4/21/17
METCON
3 Rounds:
500m row
100 DU
Time- 13:22
Played beach @ Forzano Park with Katie, Jess and Dana. A bit better than yesterday but still struggling to move. My vertical is gone.
3 Rounds:
500m row
100 DU
Time- 13:22
Played beach @ Forzano Park with Katie, Jess and Dana. A bit better than yesterday but still struggling to move. My vertical is gone.
First Day on the Beach!
April 20th, 2017
It's been months since I've played beach volleyball. Probably since August when I played my last tournament and cut the season short because of my knee pain.
2 surgeries and 8 months later, I'm back on the beach for the first time! Played some games at El Dorado with Tania, Dana and Sasha who was visiting from San Francisco.
It was definitely an ego check. I felt like I'd never played volleyball before and I couldn't move, run, jump, lunge or dive at all. I was really hesitant to go for balls and do anything drastic. So I focused on the things that I could do, passing fundamentals, serving (no jump serving), and limiting unforced errors by hitting high percentage shots.
It did feel good to get my feet in the sand again. I know I have a long ways to go, but today was a good first step.
It's been months since I've played beach volleyball. Probably since August when I played my last tournament and cut the season short because of my knee pain.
2 surgeries and 8 months later, I'm back on the beach for the first time! Played some games at El Dorado with Tania, Dana and Sasha who was visiting from San Francisco.
It was definitely an ego check. I felt like I'd never played volleyball before and I couldn't move, run, jump, lunge or dive at all. I was really hesitant to go for balls and do anything drastic. So I focused on the things that I could do, passing fundamentals, serving (no jump serving), and limiting unforced errors by hitting high percentage shots.
It did feel good to get my feet in the sand again. I know I have a long ways to go, but today was a good first step.
"Cindy XXX"
4/17/17
Cindy XXX
For Time (20 minute cap)
10 pullups
20 pushups
30 squats
15 pullups
30 pushups
45 squats
20 pullups
40 pushups
60 squats
25 pullups
50 pushups (made it through 30 pushups for a total of 225 reps)
75 squats
30 pullups
60 pushups
90 squats
Got time capped. Everyone did.
Cindy XXX
For Time (20 minute cap)
10 pullups
20 pushups
30 squats
15 pullups
30 pushups
45 squats
20 pullups
40 pushups
60 squats
25 pullups
50 pushups (made it through 30 pushups for a total of 225 reps)
75 squats
30 pullups
60 pushups
90 squats
Got time capped. Everyone did.
4/6/17
METCON
3 Rounds
4 min AMRAP
rest 90 seconds
5 Power Snatch @80% 55# (switched to KBS)
15 Burpee
7 Power Clean (switched to goblet squats)
15 Burpee
My back has been pretty blown up since the surgeries and it's only gotten worse since I started lifting again. I think from being so inactive for the last 6 months, my core strength is gone and my back is weak.
Probably going to go get a massage and some soft tissue work done and maybe an adjustment.
It's funny, my knees aren't the limiting factor at this point. Although they still hurt too, but in a different way.
3 Rounds
4 min AMRAP
rest 90 seconds
5 Power Snatch @80% 55# (switched to KBS)
15 Burpee
7 Power Clean (switched to goblet squats)
15 Burpee
My back has been pretty blown up since the surgeries and it's only gotten worse since I started lifting again. I think from being so inactive for the last 6 months, my core strength is gone and my back is weak.
Probably going to go get a massage and some soft tissue work done and maybe an adjustment.
It's funny, my knees aren't the limiting factor at this point. Although they still hurt too, but in a different way.
4/4/17
Got my CrossFit Level II certification over the weekend!
@South Florida CrossFit
METCON
3 Rounds:
30 C2B Pullups (no C2B)
30 Wallballs @14# (no full squat)
30 Box Jumps @ 20" (step ups at 16")
Time- 18:35
@CrossFit TrapHouse
6 x 3 Snatch Balance @55#
WOD
3 Rounds:
15 cal bike
15 power snatch @55#
Time- 15:29
3 Rounds:
30 C2B Pullups (no C2B)
30 Wallballs @14# (no full squat)
30 Box Jumps @ 20" (step ups at 16")
Time- 18:35
@CrossFit TrapHouse
6 x 3 Snatch Balance @55#
WOD
3 Rounds:
15 cal bike
15 power snatch @55#
Time- 15:29
3/31/17
Courtney's WOD as a warmup
40 seconds on, 10 seconds off for 30 minutes
Row
Bike
METCON
10 Push Jerks @ 55#
30 cal row
8 jerks
24 cal row
6 jerks
18 cal row
4 jerks
12 cal row
2 jerks
6 cal row
40 seconds on, 10 seconds off for 30 minutes
Row
Bike
METCON
10 Push Jerks @ 55#
30 cal row
8 jerks
24 cal row
6 jerks
18 cal row
4 jerks
12 cal row
2 jerks
6 cal row
3/29/17
Workup 1RM OHS
2 @55/75/95/105/115#
Weight didn't feel heavy but still struggling with ROM.
Workup 1RM Front Squat
2 @ 125/135#, 1 @145/150#
A far cry from my lifetime PR, but I'll take it! This is a post surgery PR!
2 @55/75/95/105/115#
Weight didn't feel heavy but still struggling with ROM.
Workup 1RM Front Squat
2 @ 125/135#, 1 @145/
A far cry from my lifetime PR, but I'll take it! This is a post surgery PR!
3/27/17
Monday, March 27th, 2017
METCON
40 KBS @35#/24# (UB)
40 Goblet Squats @35#/16# (UB)
40 Burpees
40 Pullups (10/10/10/10)
40 Pushups
Time- 14:49
METCON
40 KBS @
40 Goblet Squats @
40 Burpees
40 Pullups (10/10/10/10)
40 Pushups
Time- 14:49
CROSSFIT OPEN WOD 17.5
CF Open WOD 17.5
(scaled and modified)
10 Rounds:
9 Thrusters @65#/35#
35 DU (only hit 2 rounds UB)
Time- 15:51
(scaled and modified)
10 Rounds:
9 Thrusters @
35 DU (only hit 2 rounds UB)
Time- 15:51
3/23/17
I ran here today!!! Why? Because I can.
I haven't gone for a run in over a year because of my knees. I will never take for granted the ability to move and be active without pain. Although I'm not completely pain free yet, the worst is behind me and it's only going to continue to get better. I'm so grateful for my health! I know a huge part of my recovery is due to careful nutrition and diligent physical therapy. Inflammation in the body and acidity do not promote healing! So exercise because you CAN, eat healthy so you feel your best and enjoy every minute of it.
💙
I haven't gone for a run in over a year because of my knees. I will never take for granted the ability to move and be active without pain. Although I'm not completely pain free yet, the worst is behind me and it's only going to continue to get better. I'm so grateful for my health! I know a huge part of my recovery is due to careful nutrition and diligent physical therapy. Inflammation in the body and acidity do not promote healing! So exercise because you CAN, eat healthy so you feel your best and enjoy every minute of it.
💙
Training Day 1 Post Surgery and PT
3/20/17
Since the surgeries I have not been keeping track of my workouts. I've been consistently doing physical therapy 3 days a week, and going to the gym another 1-3 days on top of that and scaling and modifying workouts. I didn't write anything down, mostly because what I was doing seemed so pathetic and not important.
So, today, I'm getting back on track with logging workouts since I've officially been cleared for all exercise and I'm done with PT.
Excited to get back at it, at a new gym! I'm now training at South Florida CrossFit. Today is Day 1!
Back Squat 8 x 2 @80% EMOM
2 @95/95/95/95/95/95/95/95#
Working on getting back full range of motion, not quite getting below parallel just yet.
METCON
21 DB Thrusters @30#/20#
100m Run
18 DB Thrusters
200m Run
15 DB Thrusters
300m Run
Time- 7:33
Since the surgeries I have not been keeping track of my workouts. I've been consistently doing physical therapy 3 days a week, and going to the gym another 1-3 days on top of that and scaling and modifying workouts. I didn't write anything down, mostly because what I was doing seemed so pathetic and not important.
So, today, I'm getting back on track with logging workouts since I've officially been cleared for all exercise and I'm done with PT.
Excited to get back at it, at a new gym! I'm now training at South Florida CrossFit. Today is Day 1!
Back Squat 8 x 2 @80% EMOM
2 @95/95/95/95/95/95/95/95#
Working on getting back full range of motion, not quite getting below parallel just yet.
METCON
21 DB Thrusters @
100m Run
18 DB Thrusters
200m Run
15 DB Thrusters
300m Run
Time- 7:33
3/15/17
After a great week of vacation, relaxing and eating all the foods (plus a few drinks), it's time to reset and get back on track!
48 hour fasting cleanse and detox starts today, then back to Keto on Friday!
It's nice to know that I can enjoy myself, have a cheat day here and there and get right back on track within just a couple days.
I did notice a huge change when I fell out of ketosis, mainly in my energy levels. I was also hungry constantly and craving carbs all day long. I was super bloated and felt puffy everywhere. My knees also felt the effects with increased inflammation and pain. And I came back a few pounds heavier, mostly from water retention from increased carbohydrates is my guess.
48 hour fasting cleanse and detox starts today, then back to Keto on Friday!
It's nice to know that I can enjoy myself, have a cheat day here and there and get right back on track within just a couple days.
I did notice a huge change when I fell out of ketosis, mainly in my energy levels. I was also hungry constantly and craving carbs all day long. I was super bloated and felt puffy everywhere. My knees also felt the effects with increased inflammation and pain. And I came back a few pounds heavier, mostly from water retention from increased carbohydrates is my guess.
Done with PT!
3/8/17
Our relationship has come to an end. We've been seeing each other 3 days a week for over a year now. Today he told me he won't see me anymore, he says I don't need him and I'll be fine on my own.
Thanks for getting me through some tough times, you won't be forgotten.
Officially done with physical therapy and cleared for all physical activity! I don't feel quite ready for volleyball yet, but I can run and jump and things are getting better in the gym. Excited to be getting better each day!
Our relationship has come to an end. We've been seeing each other 3 days a week for over a year now. Today he told me he won't see me anymore, he says I don't need him and I'll be fine on my own.
Thanks for getting me through some tough times, you won't be forgotten.
Officially done with physical therapy and cleared for all physical activity! I don't feel quite ready for volleyball yet, but I can run and jump and things are getting better in the gym. Excited to be getting better each day!
1 Month of Keto recap
3/7/17
February was the month of the Ketogenic Diet and here are my thoughts on the experience...
POSITIVES:
1. It's awesome! For me. My body just runs better on fats than carbs. I felt so much better, it was shocking. I couldn't believe how much energy I had throughout the day and the mental clarity and ability to focus for long periods of time was noticeably improved.
2. Even though Keto is an extremely restrictive diet, it was WAY easier for me to follow than last month doing a vegetarian diet.
3. My food cravings are completely gone!
4. I kicked a sugar addiction I didn't even know I had.
5. I went from being hungry all the time to hardly ever being hungry and just eating when I needed to.
6. I leaned out quite a bit and lost the weight I gained (and then some) from the previous vegetarian month. About 4-5 lbs.
7. Fat tastes good and keeps you full! You can eat so many delicious foods and eating out was easier and more enjoyable also.
8. I eat way less volume of food because of the higher caloric intake from fat.
9. I never felt bloated or extremely full. In fact, I always felt "empty" like during fasts. Speaking of which, I also incorporated intermittent fasting this month because my body naturally gravitated towards a 16/8 eating schedule.
10. Coffee is still the best thing ever and I don't need to sweeten it anymore. Hallelujah!
1. It's awesome! For me. My body just runs better on fats than carbs. I felt so much better, it was shocking. I couldn't believe how much energy I had throughout the day and the mental clarity and ability to focus for long periods of time was noticeably improved.
2. Even though Keto is an extremely restrictive diet, it was WAY easier for me to follow than last month doing a vegetarian diet.
3. My food cravings are completely gone!
4. I kicked a sugar addiction I didn't even know I had.
5. I went from being hungry all the time to hardly ever being hungry and just eating when I needed to.
6. I leaned out quite a bit and lost the weight I gained (and then some) from the previous vegetarian month. About 4-5 lbs.
7. Fat tastes good and keeps you full! You can eat so many delicious foods and eating out was easier and more enjoyable also.
8. I eat way less volume of food because of the higher caloric intake from fat.
9. I never felt bloated or extremely full. In fact, I always felt "empty" like during fasts. Speaking of which, I also incorporated intermittent fasting this month because my body naturally gravitated towards a 16/8 eating schedule.
10. Coffee is still the best thing ever and I don't need to sweeten it anymore. Hallelujah!
NEGATIVES:
1. Keto is NOT for everyone. In fact, it can be dangerous for some people to make the switch too quickly. If you have diabetes, high blood sugar, are pre-diabetic or taking certain medications, you'd want to consult with your doctor before ever attempting this. I would recommend a gradual shift for most people.
Every body is different, it's about finding what works for you. Some people thrive on a higher carb vegetarian diet. I didn't. Some people tolerate carbs better than others. I don't.
2. It is an extremely strict and regimented diet and you can not cheat at all, otherwise you get knocked out of ketosis.
3. You can't drink alcohol. Although I had no desire to, which was interesting.
4. I had difficulty sleeping for a few nights, not sure if it was because of my increased energy or because I caught a cold. No problems now.
5. You absolutely have to supplement on this diet because you can't get all of your vitamins and micronutrients from the little amount of carbs you can eat. Without a variety of fruits and vegetables, there's no way your'e getting all of your nutrients, so supplementing is a must! I did eat plenty of leafy greens, but supplemented to fill in the gaps with vitamin and mineral supplements.
6. Endurance athletes can thrive on Keto, but I'm not convinced it's best for high intensity exercise. I'm going to play around with carb cycling once I get back to training full time again.
1. Keto is NOT for everyone. In fact, it can be dangerous for some people to make the switch too quickly. If you have diabetes, high blood sugar, are pre-diabetic or taking certain medications, you'd want to consult with your doctor before ever attempting this. I would recommend a gradual shift for most people.
Every body is different, it's about finding what works for you. Some people thrive on a higher carb vegetarian diet. I didn't. Some people tolerate carbs better than others. I don't.
2. It is an extremely strict and regimented diet and you can not cheat at all, otherwise you get knocked out of ketosis.
3. You can't drink alcohol. Although I had no desire to, which was interesting.
4. I had difficulty sleeping for a few nights, not sure if it was because of my increased energy or because I caught a cold. No problems now.
5. You absolutely have to supplement on this diet because you can't get all of your vitamins and micronutrients from the little amount of carbs you can eat. Without a variety of fruits and vegetables, there's no way your'e getting all of your nutrients, so supplementing is a must! I did eat plenty of leafy greens, but supplemented to fill in the gaps with vitamin and mineral supplements.
6. Endurance athletes can thrive on Keto, but I'm not convinced it's best for high intensity exercise. I'm going to play around with carb cycling once I get back to training full time again.
So where do I go from here? Well, my plan was to try something different each month, but because I felt so amazing on Keto, I'm going to keep it going! I will do some carb cycling around workouts and see how that goes. I'm also curious what a "cheat day" will do, so I'm sure that's going to happen at some point.
The adventure continues!
2/20/17
It's official! I've finally quit using sugar in my coffee in the form of sweet cream. I gave it up at the beginning of the month for the Keto diet and I think it's gone for good! I have ZERO sugar and carb cravings now, it's fantastic! My taste buds have totally changed too. Now things that are just barely sweet taste REALLY sweet and I can smell sugar everywhere, it's crazy! Now I use MCT powder and coconut cream in my coffee and it's delicious!
1 Week of Keto
2/7/17
A week into Keto and I feel AMAZING! I'm shocked at how good I feel, actually. Energy, mood, mental clarity, all fantastic! And no sugar/carb cravings whatsoever. I feel satiated all the time and find it pretty easy to incorporate the 16/8 intermittent fasting schedule as well. It does seem really crazy to be eating this much fat and so little protein and practically ZERO carbs, but I can't argue with how I feel! So far so good.
A week into Keto and I feel AMAZING! I'm shocked at how good I feel, actually. Energy, mood, mental clarity, all fantastic! And no sugar/carb cravings whatsoever. I feel satiated all the time and find it pretty easy to incorporate the 16/8 intermittent fasting schedule as well. It does seem really crazy to be eating this much fat and so little protein and practically ZERO carbs, but I can't argue with how I feel! So far so good.
2/3/17
💥BOOM!💥Mission accomplished! After just 72 hours, I'm in ketosis! Starting out with a 48 hour fast definitely did the trick. Feeling really good, tons of energy, mental clarity, good mood and zero "Keto flu" symptoms. Day 3!
Keto Day 1!
Bought all the fats at Trader Joe's and had taco salad for dinner. Still hadn't hit my fat macros so had some whipped cream for dessert! I could get used to this!
All the fats from Trader Joe's!
Yummy taco salad with ground beef, salsa and sour cream.
Today's macros before dessert.
All the fats from Trader Joe's!
Yummy taco salad with ground beef, salsa and sour cream.
Today's macros before dessert.
February 1st, 2017
Day 1 of Keto!
Heavy cream in my coffee? Yes, please!
So after over a decade of eating Paleo-Zone, I got into intermittent fasting and cleansing. Last month I tried eating vegetarian for 30 days which I did not enjoy at all. My body did not respond well to it and I felt sluggish, bloated and fatigued all the time. So this month, I'm trying something different! Pretty much the exact opposite, actually.
I'll be following a Ketogenic Diet for the next month with my macros set at 5% carb, 15-20% protein and 75-80% fat. Looking forward to trying this! I'm curious how it will effect my recovery, inflammation, energy and other things.
Heavy cream in my coffee? Yes, please!
So after over a decade of eating Paleo-Zone, I got into intermittent fasting and cleansing. Last month I tried eating vegetarian for 30 days which I did not enjoy at all. My body did not respond well to it and I felt sluggish, bloated and fatigued all the time. So this month, I'm trying something different! Pretty much the exact opposite, actually.
I'll be following a Ketogenic Diet for the next month with my macros set at 5% carb, 15-20% protein and 75-80% fat. Looking forward to trying this! I'm curious how it will effect my recovery, inflammation, energy and other things.
January 5th, 2017
1/5/17
My "before" and "after" photos. Crazy how much muscle I've lost since the surgeries!
I know we've all grown accustomed to seeing amazing transformation "before" and "after" pictures which are awesome and motivating and should absolutely be shared and celebrated. No question. People should be credited for their hard work and for inspiring others. But what about the transformations that go in the other direction?
Life is not a continuous ascension to the top, there are ups and downs, highs and lows, and we all experience them. Right now, I’m going to be completely honest, I’m at a pretty low, low. Last year was very challenging, especially the last few months. Not being able to train the way I want or play the sport that I love has been really hard mentally. The road to recovery has been long and I’m not even close to being where I want to be. Sometimes it’s discouraging even to think about. But our bodies are resilient by nature and are capable of amazing things. So I will never quit. I will keep going and just try to get a tiny bit better every day. I HAVE been getting better every day. I will continue to claw my way out of this hole and slowly get back to where I want to be.
So here is my transformation over the last year. At the end of 2015, I was super fit, very lean, pretty damn strong and I was training really hard for several hours a day, feeling really great and loving my life. My weight fluctuated between 133-137 lbs. Fast forward to the end of 2016 after a year of pain which led to two knee surgeries and over 3 months off. At this point I'm way less fit, not as lean, have no strength and am unable to train at all (besides physical therapy which I do like it’s my job). I weighed in yesterday at 128 lbs.
This is NOT a weight loss victory. Although my jeans fit looser (slight consolation) I don't feel good. I look down at my legs and don't even recognize myself. They're squishy, flabby (and pale) and have lost all muscular definition. It's depressing. Even though I'm the lightest I've been in years, I feel "skinny fat" and gross. I know, I know, I'm not fat and gross but that is how I FEEL. I went from being able to squat over 250 lbs to not being able to do even a single air squat. My point is that we all struggle, we all have our issues and insecurities and challenges no matter what we look like on the outside. But we can’t give up. Because the obstacle is the way. Without the lows, we wouldn’t experience the highs. Without challenge, we wouldn’t celebrate success.
So what can I do? I can keep going. And NOT give up. I can focus on the things I CAN control which are my thoughts, my nutrition, my sleep, and where I direct my energy. I KNOW that I will make a full recovery and be back even stronger than before. How do I know? Because I BELIEVE it to be true. And what we believe inevitably becomes our truth. I know it will take time and I have to be patient with myself and I have been thus far. I know that I am well supported and have great people around me. I know all these things. But that doesn't make it easy.
Why am I posting this? To show that we are all human and vulnerable and we all have the same basic needs. We all go through tough times and struggle through the ups and downs of life. I am NOT posting this looking for pity, sympathy, compliments or words of encouragement. I only wanted to share to keep it totally real and hopefully help someone else who needs to see this. I know that I am not alone and that helps. And knowing that people may relate to this and benefit from it or be inspired or motivated by it, is the best reward of all.
I will be back. I will reach my goals. And when I do, the victories will be that much sweeter. Because the satisfaction comes from overcoming challenges, which makes the journey the ultimate destination. Without losses, there are no wins. Without pain, there is no glory.
One Week Post Op Surgery #2!
11/10/16
Time to get these stitches out!
Crutched in and walked out! No more brace, no more crutches, no more stitches. Rehab continues!
Time to get these stitches out!
Crutched in and walked out! No more brace, no more crutches, no more stitches. Rehab continues!
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