December 20-27 Diet

Monday

Meal 1

3 Large Organic Eggs and Honey-Baked Ham

Meal 2

1 Grilled Chicken Breast and 1 serving of broccoli

Snack 1

1 small spoonful of organic no-salt added peanut butter

Meal 3

Honey-Baked ham and asparagus

Meal 4

Honey-Baked ham and asparagus

Tuesday

Meal 1

3 Large Organic Eggs and 3 Sausage Links

Meal 2

Vegetarian Salad and Vegetarian Chili (Wegmans)

Meal 3

1 Buffalo Burger (no bun)

Meal 4

Pork barbeque 350 cals

Meal 5

Lean Flank Steak, grilled onions, and asparagus

1 Italian Sausage Link

Wednesday

Meal 1

4 Organic Large Brown Eggs and 3 Sausage Links with 100 cal guacamole and salsa

Meal 2

1 Grilled Chicken Breast with cayenne pepper Buffalo Sauce and 120 cals of roasted vegetable soufflé

Meal 3

1 Grilled Chicken Breast with 2 strips of prosciutto with natural HOT salsa

Meal 4

2 All Natural Spicy Hot Dogs (280 cals both), serving of green beans, HOT Salsa

Meal 5

1 cheese stick wrapped in prosciutto with black beans and guacamole

Thursday

Meal 1

3 Organic Large Eggs and 3 sausage links

Meal 2

30 G Whey Protein (post workout)

Meal 3

BBQ Salad at Panera (less than 500 cals)

Meal 4

Cayenne Pepper 90% Lean Burger

Friday

Clean eating up until dinner where I pigged out on Christmas Eve Dinner

Saturday

Binged all day

Sunday

Followed paleo

December 20-26 Training

Monday

Running

5x3 min intervals with 2 min recovery

Crossfit WOD

Complete AMRAP in 20mins of: (5 rounds 6 reps completed: OHS killed me)

5 Chest to Bar Pull ups

10 Ring Dips

15 Overhead Squats 95/65

Tuesday

Swimming for 20 min

Crossfit WOD

Partner WOD!!!

This is a 30 minute workout.

During that time period, teammates will alternate working for one minute and resting for one minute.

During each of your "rest" minutes you must complete 4 burpees.

1st 10 minutes: Med Ball Sit Ups 20 lbs

2nd 10 minutes: Kettlebell Swings 53 lbs

3rd 10 minutes: Rowing (Calories)

Team score = total Med Ball Sit Ups + total KB swings + total calories

Wednesday

Strength

Heavy Deadlift for 5x2 (345 lbs)

Cindy + (AM)

10 rounds

5 pull-ups

10 push-ups

15 squats

20 crunches/leg levers

Running

Tabata Treadmill on incline (16 rounds) 20 seconds on: 10 seconds off

Cindy (PM) (completed in 9:27)

10 rounds

5 pull-ups

10 push-ups

15 squats

Thursday

Crossfit WOD

"ROSA"

Five rounds for time of:

10 Handstand Pushups (6 reps first round then done by placing feet on box and torso perpendicular to legs with top of head touching floor)

400 m Run

Friday

Crossfit WOD

12 Days of Christmas (starting with 1 then doing the 2^nd exercise then going back to 1, then doing the 3^rd exercise, then the 2^nd, 1^st….. 4^th ect)

1 Pistol Squat

2 Overhead Lunges (25 lbs plate) per leg

3 mountain climbers per leg

4 mule kicks

5 Med Ball Squat Cleans (20 lbs)

6 Kettlebell Swings (53 lbs)

7 24" Box Jump

8 Situps

9 Burpees

10 Push-ups

11 Pull-ups

12 Wall Ball Shots (20 lbs)

Strong Man Training (immediately following crossfit wod)

Working on form with just 95 lbs

Cleans 12 x 2 @ 60% (:45rest between)

Push Jerk 7 x 2 @ 60% (:45rest between)

Then,

"Battle of the Sexes"

4 exercise for 1 min each doing 2 sets

1:00 AMLAP Alongated Frame Farmers Walk with 4x25 lbs on the ends

1:00 AMRAP w/ 110 lbs Atlas Stone (Ground to Shoulder)

1:00 AMRAP Keg Press

1:00 AML(laps)AP Yoke Walk

Saturday

off

Sunday

AM

Crossfit WOD

Partner W O D: all reps split into 2

1600 m Run (200m per)

200 Push Ups (raised hands) for 100 reps in 5 rep intervals

150 Box Jumps 24 inches (75 reps in 5 rep intervals)

100 Wall Balls 20 lbs (50 reps in 5 rep intervals)

2000 m Row (250m per)

PM

Strength

A1. Sumo Deadlift for 5x5 (275 lbs)

A2. Weighted Chin-Up with Fat Gripz for 5x5 (45 lbs)

Reflection

This was my first full week of winter break. I put in several workouts at crossfit inspire and already feel like my conditioning has improved. I did some running but would like to try to increase it and even get a hill sprint workout in my boots at least once a week. I also would like to incorporate more swimming and some heavy bag work. I have to work on my skills and try out my focus WODS often. If I can improve on what I have done here for the next 3 weeks and then hit the ground running both realistically and metaphorically speaking, then I will be ready for my summer training at Quantico. I would like to try to join a crossfit gym in philly too but cannot spend as much as some of them cost.

Before Pics taken 12/20/2010

Side Poses

Front Pose

Analysis

I plan on losing 2 lbs of body-fat per week for 4 weeks which will be hard during these holidays. I will try to get a measurement of my current body-fat. I have to scrutinize everything that I put into my mouth and be consistent with crossfiting almost every single day on top of running and or swimming. I feel confident that I can meet my goals but I have to be very STRICT.

Overhead Squat Brutality

This exercise is hard as hell! I did it in a crossfit WOD on 12/20/2010. I am gonna work on my form and ability on this move. I am going to even try walking with the bar overhead.

December 13-19 Training

Monday

Grace

135 lbs Power Clean and Jerk for 5x6 with 1 min recovery

Tuesday

Strength

Deadlift for 3,3,3,3,3 at 335 lbs (first time deadlifting for a while)

Muscular Endurance

PT Pyramid for TIME

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 12 push-ups, 18 squats

10 pull-ups, 20 push-ups, 30 squats

Wednesday

House Training

A1. Overhead Barbell Sit-Up (115 lbs) for (4,5,4)

A2. Deadlift Curl (115 lbs) for (5,5,5)

A3. Close Grip Reverse Floor Press (115 lbs) for (30,30,30)

Thursday

Running

4 min on, 2 min off, 5 min on, 2 min off, 6 min on

Strength

A1. Deep Front Squat for 3,3,3, at 185 lbs

A2. Weighted Pull-Ups with re-grip for 3,3,3 at 70 lbs

Friday

off

Saturday

Strength

Wtd Vest Pull-Ups for (50 total reps)

Muscular Endurance

3 Rounds for time of:
115lb Push Press 12 reps
115lb Back Squat 21 reps

Sunday

Muscular Endurance

4 rounds (about 1 min rest between rounds)

Ball Shots for 30 reps

Farmers FAST Walk for 200 m (2x50 lbs kettlebells)

Reflection

This was exam week so I was pretty busy preparing for everything. I will increase training volume and frequency but monitor my recovery. I have about a month of winter break and I am ambitious in the improvements that I intend to accomplish in my fitness. I have goals below.

Sunday's Workout (12/19/2010)

Training Goals to March 2011

• Grace: 30 reps of 135 lbs Clean and Jerk
  

Completion Time: under 3 min (aiming for 10 reps a min)

• Cindy: 5 pull-ups, 10 push-ups, 15 squats in 20 min AMRAP
  

    Rounds Completed: 20+

• Fights Gone Bad: 20 lbs Wall Balls, 75 lbs SDHP, Box Jump, 75 lbs Push-Press, C2 Rower for 3 Rounds with 1 min recovery
  

    Total Reps (not including C2): 360+ (30 reps per exercise per round)

• Karen: 150 Wall Ball Shots 20 lbs for TIME
  

  Completion Time: under 7 min (aiming for 25 reps a min)
  

• Improve body composition
  
• Deadlift 1RM: 375 lbs
  
• Weighted Pull-Up 1RM: 90+ lbs
  
• Wide-Grip Pull-Ups MAX REPS: 20+
  
• 800 m sprint in boots for 2:20 –
  
• 3 mile run in 19:30 –
  
• Skills to work on
  
  • Kipping
    
  • barbell snatch
    
  • Overhead Squat
    
  • running
    
  • ring muscle-up
    
  • hand stand push-up
    
  • double under
    
  • swimming
    

 

PLAN OF ATTACK

Crossfit: I have completed a month at CrossFit Inspire and have learned a lot and improved much. I will check out CrossFit Center City to see if I can train there. I will also crossfit in the dungeon possibly with other motivated Marine Options and Marines a couple times a week and once or twice on my own. I will work on these WODs trying to complete all of them or a version of them at least once a week. Work on crossfit skills as well as conditioning and strength. Form and technique are important.

Strength: Wendler 5-3-1-Deload. I will do 3-5 sets focusing on the deadlift, push-jerk, bench press (fat gripz), overhead squat, and weighted pull-ups. I will work on this for a couple of months while also trying to implement some heavy squats with a barbell. I will work on my Handstand push-up and pistol squat. I would like to do some kettlebell strength work focusing on Turkish Get-Ups.

Olympic: From my experience at Inspire I learned a great deal of Olympic stuff and I plan to work on my Power/Squat Clean and Power Snatch/Squat Snatch with a barbell.

Running: Run outdoors at least twice a week. Run on the treadmill a few times a week. Focus on intervals longer, medium, and short. And implement longer runs every once and a while sometimes once a week.

Trail Running: Run in boots up hills and on natural soil. Focus on sprints of varying distances and times.

Swimming: Get in the pool a few times a week. Learn how to improve strokes. Incorporate PT into swimming. Try to use fins swimming underwater.

EAT CLEAN: 90% of the time. Focus on Lean Meats and Vegetables. Try to eliminate dairy mostly. Eliminate grains and legumes completely. Peanut Butter is a legume so I will substitute with almond butter.

Recovery: Monitor recovery by judging how the body feels and taking time off when overly sore/tired. Foam Roll.

Body Composition: Eat clean mostly paleo diet. The Primal Blueprint is where I will be getting my info for diet. CARDIO: run, bike, swim, box, ski, hike, ect.

Trail Running Season

I got to get ready to run in my boots and on the trails. I will get some quality training in the elements and in the dirt this winter break. Pictured is me with the Marine Options of UPENN NROTC and GySgt Edwards. (Feb 2010)

THIS IS SPARTA!!!!

70 LBS PISTOL SQUAT

December 6-12 Training

Monday

Isometric Holds

8 rounds

30 sec wall Plank (feet on wall near handstand height)

30 sec Plank

30 sec Squat Hold

30 sec Plate Front/Lateral Hold (10-20 lbs)

30 sec Leg Raise Hold

30 sec break

Strength

100 lbs kettlebell One Arm Power Row for 5,4,3,2,1 (switching arms without stopping)

Tuesday

Indoor Track

Muscular Endurance

10 rounds

10,9,8,7,6,5,4,3,2,1 burpee Broad Jumps

30 sec Row

Rest for as much as necessary between rounds

Swimming

40 min

Wednesday

Power

Power Clean and Jerk for 5 reps for 6 sets (135 lbs) with 1 min recovery

Muscular Endurance

5 rounds

15 wall balls (20 lbs med ball)

10 Hanging Leg Raises

21-15-9

Rings Dips

Ring Inverted Row with feet on elevated box

House Training

A1. 95 Barbell Overhead Sit-Ups 9,10,10

A2. 95 Barbell Deadlift Curl 10,10,10

B1. 95 Barbell Skull Crushers (5 reps) then 40 close grip bench press for 2 sets

B2. Leg Raise Resisted Throws for 40 reps

Thursday

off

Friday

Pull-Ups

Pull-Up Pyramids 2,4,6,8,10,12,14 (change grips each time) with 20 ab exercise reps

Bodybuilding

A1. Bench Press for 3x10 at 165 lbs (1^st set a 185 lbs)

A2. Front Squat for 3x10 at 135 lbs

A3. Bent Over Barbell Row for 3x10 at 95 lbs

With no rest

B1. Pull-Ups 2,4,6,4,2

B1. Bench Press with 165 2,4,6,4,2

Saturday

off

Sunday

Muscular Endurance

10,9,8,7,6,5,4,3,2,1

Pull-Ups

Double Kettlebell Swing

Ring Dips

Reflection

I was fighting off an illness and felt sluggish this week so I did not get any running in. I am disappointed in myself and I must increase running next week and continue with it. I cannot afford to lose fitness in running. I must improve!

November 29-December 5 Eating Log

Monday

Meal 1

8 oz Organic Chocolate Milk

6 oz grilled chicken breast

Meal 2

Half of zucchini soufflé (120 cals)

3 strips of bacon

1 Banana with Organic Peanut Butter and a glass of organic milk

Meal 3

Half of zucchini soufflé (120 cals)

6 oz grilled chicken breast with barbecue sauce

Meal 4

Strawberry/Banana Protein Shake (20 g of whey)

Meal 5

1 Natural Hot Dog (140 cals)

1 serving of grilled vegetables (zucchini/yellow peppers)

Tuesday

Meal 1

6 oz organic chocolate milk

3 Organic Eggs

3 Turkey Sausage Links

2 Cups Organic Broccoli

Meal 2

6 oz grilled chicken breast with little barbecue sauce

Meal 3

Banana Peanut Butter Protein Shake (40 grams of Whey)

Meal 4

Half a spinach soufflé (120 cals)

1 Natural Hot Dog (140 cals)

Snack

2 small blocks of 72% dark chocolate

4 oz of Organic Milk

Meal 5

Blueberry/Peaches Smoothie

90% Lean Beef with 2 cups of Organic Broccoli

Wednesday

Meal 1

Peanut Butter Banana Protein Shake (20 g Whey)

Meal 2

3 Turkey Sausage Links

Half of spinach soufflé (120 cals)

6 baby carrot with red pepper hummus

Glass of Organic Chocolate Milk

Snack

2 small blocks of 72% dark chocolate

4 oz organic milk

Meal 3

Small hot chocolate

1 natural hot dog (140 cals)

Meal 4

90 % lean beef

6 oz organic chocolate milk

Meal 5

Blueberry/Peach Protein Shake (20g Whey)

Meal 6

1 serving of Organic Peanut Butter

6 oz of Organic Milk

Thursday

Meal 1

3 Organic Eggs

2 Turkey Sausage Links

Meal 2

6 oz grilled chicken breast with little barbecue sauce

1 Serving of baby carrots and hummus

Meal 3

8 oz organic milk

A couple of servings of trail mix (peanuts/chocolate pieces, raisins)

Meal 4

Pastrami Soup with Grilled Chicken

Meal 5

Steak, Mushroom and onions

Friday

Meal 1

2 servings of trail mix

2 glasses of organic milk

Meal 2

Peanut Butter/Banana Protein Shake (20 g Whey)

Meal 3

Big Romaine Grilled Chicken Salad (tomatoes, gorgonzola, balsamic vinaigrette)

Meal 4

1 Natural Hot Dog (140 cals)

Meal 5

1 Cheeseburger and trail mix

4 beers/2 saki bomb

November 29-December 5 Training

Monday

Muscular Endurance

(Drop Sets) doing one weight with each exercise until failure then dropping the weight for first set

A1. Wide Grip Pull-Ups with 40 lbs, 20 lbs, Body Weight (BW)

A2. Ring Dips 40, 20, BW

A3. Pistols 35, 20, BW

B1. Chin-Ups with 30 lbs, 10 lbs, BW

B2. Ring Dips 30, 10, BW

B3. Double Kettlebell Swings 2x45 lbs for 10 reps

PT Pyramids with 10 sec additional rest for each superset

C1. Wide Grip Pull-Ups for 1,2,3,4,5,6,7,8

C2. Ring Dips for 1,2,3,4,5,6,7,8

Tuesday

Strength

1. Thruster 3-3-3-3-3 at 155 lbs
   

7 rounds

15 push-ups

5 pull-ups

5 dips

15 double crunches

Wednesday

Off

Thursday

Muscular Endurance Pyramids

A1. Super Wide Grip Pull-Ups (1,2,3,4,5,6,7,8,9) then chin-ups (8,7,6,5,4,3,2,1)

A2. Ring Push-Up Flyes (1,2,3,4,5,5,6,7,8,9) then ring push-ups (8,7,6,5,4,3,2,1)

A3. Double Kettlebell Swings 2x45 lbs (1,2,3,4,5,6,7,8,9) then one-arm swings (8,7,6,5,4,3,2,1)

Rowing

10 intervals of 1 min on 1 min off (3 min recovery in between intervals 5 and 6)

Friday

Strength

A1. Front Box Squat for 1x5 at 225 lbs

A2. Close Grip Bench Press for 5x5 at 205 lbs

Saturday

Muscular Endurance

110 TOTAL Pull-Ups (wide grip/chin-up) with 25 Double Crunches in between sets (11x25)

Pull-Ups for 11x10

100 Ring Dips

Ring Dips for 10x10

Sunday

24 min group crossfit

Rowing for 1 min (meters)

Sit-Ups for 1 min

20 lbs wallball for 1 min

Rest for 1 min

repeat

Reflection

I did not do any running this week which is a disappointment. I must run atleast 3-4 times a week and ideally everyday. I got some decent training volume in and I went to crossfit inspire for the first time. I think that I am gonna make some good improvements there over winter break. I will try to get some running sessions in this week. Possibly in the in door track. I would like to do some solid strength training this week.