January 24-30 Training

Monday

Strength (Wendler/Westide)

A1. Elevated Deadlift (on plates with bar below knees) 3x5 for 315# [have to work on form by squeezing lats]

A2. Floor Press with Fat Gripz 3x5 at 185#

B1. Handstand Push-Ups on parallettes for 3 sets [partials down to 20 lbs med ball]

B2. Wide Grip Weighted Pull-Ups 3x5 (44# kettlebell)

C1. Snatch Balance for 3x3 (95#)

C2. Legless Rope Climb for 3 sets (hand over hand kicking legs on the way up)

Tuesday

Strength

A1. Bench Press for 225# (6), 245 (2)

A2. Dumbbell Deadlift 2x120# for 2x5

B1. Parallette Partials to Med Ball for 3 sets

B2. Legless Rope Climb for 3 ascents

Good Mornings for 3x5 (115#)

Weighted Ring Dips 44# for 7, 44# for 6, 53# for 3

Legless Rope Climb with 20# vest 13 ft, then 20# vest with legs to 15 ft.

Pyramid WOD

10,8,6,4,2,2,4,6,8,10 (16:30

Toes to Bar

Lateral Box Jump
Ring Dips (with muscle up progression for first rep)
Double Unders

Home Strength

1x4 Turkish Get-Ups (50 lbs)

Wednesday

Pistol Practice for 28 total reps (4 each set)

Running (Indoor Track Sprints)

Sprint 1x lap then 1 min plank hold then 250 m C2 Row

Sprint 2x then 45 sec hold then 250 m C2 Row

Sprint 3x around 30 sec hold then 250 m C2 Row

Rest a few min

3 rounds

1x lap sprint, 125 m Row, 30 sec plank

3 x 1 min Handstand Hold

Thursday

Strength

Front Squat for 3x5 (clean grip) 185# [elbows high up]

Power

A1. Deficit Speed Deadlift + mini bands @ (205#) 4x3

A2. Pistol Box Jump 4x3 (+10 lb plate)

B1. Snatch Grip Deadlift @ (205#) 4x3

B2. Push Jerk @ (175#) 4x5

Mini-Power Met-Con: 5 rounds (1 min rest)

C1. Snatch Balance 3 reps 115 lbs

C2. Box Jump for Height 3 reps (at top of addidas logo)

Captain of Crush Gripper Holds #1 3x(30 sec)

Swimming

Friday

Marine Option PT

6 Rounds

30 Dumbbell Lunges (2x40-45 lbs)

30 Push Press (25-45 lbs)

30 crunches

1 rope ascent (15 ft)

10 pull-ups

Strength

Wide Grip Weighted Pull-Up for 3x3 with a 53# kettlebell

Weighted Chin-Ups for 2x3 with a 53# kettlebell

Wall Ball Dip
(Completed in 15:00 min)

21Ring Dips
3 Wall Ball
18 Ring Dips
6 Wall Ball
15 Ring Dips
9 Wall Ball
12 Ring Dips
12 Wall Ball
9 Ring Dips
15 Wall Ball
6 Ring Dips
18 Wall Ball
3 Ring Dips
21 Wall Ball

Saturday

Handstand Push-Up Practice (work on partials) 5 reps for 6 sets

Superset with

Pistol Practice 5 reps for 6 sets

Sunday

Running and Rowing

3 rounds (rest 2-5 min in between)

(Indoor Track)

2 lap sprint

500 m C2 Row

Reflection

This was a solid week of training. I worked on my handstand push-ups, pistols, and Olympic lifts. I tried to do a rack style deadlift but I think I had it too high up which made it impossible for me to use my legs so my form was bad and I had to use lighter weights. I got some good conditioning in by doing met-cons and some running mixed with rowing. Running and rowing in the indoor track is a tough but good workout which I will build on in the upcoming weeks of the harsh winter. Next week I will max out my deadlift, front squat, and overhead squat on Monday. Then on Friday I will max my bench press, push jerk, and try to hit the weighted pull-up max on Thursday to give my back some time to recover for the Crossfit Volunteer WOD next Saturday. I want to establish my lifts and then try to implement them into my training by using the Wendler program while still including Dynamic speed work with bands similar to a Westside template. I will increase my strength in the big lifts while including Gymnastic and Olympic training for strength along with HARDCORE met-cons to improve my conditioning. Then when it gets nicer I will focus more on running outdoors and prepping for Officer Candidate School with high rep body weight exercises while still working the strength and crossfit style conditioning training.

Hardcore Rope Climbing!

January 17-23 Diet

Monday

Meal 1

Turkey Chili with beans (should avoid beans)

3 handfuls of strawberries, blueberries, and blackberries

Meal 2

1 and ½ Italian sausages

Zucchini, pepper, onions, and broccoli

Snack

1 spoonful raw all natural almond butter

Meal 3

1 Italian Sausage, pepper, onion, broccoli

Meal 4

Veal with peppers + 1 lean burger

Piece of dark chocolate

Tuesday

Meal 1

3 scrambled eggs with broccoli a little cheese with 3 strips of bacon

Meal 2

Bowl of turkey chili and lean burger

Meal 3

Greek salad with grilled chicken

Meal 4

Lamb gyro salda

Meal 5

Grilled chicken Breast

Snack

Lara Bar

Wednesday

Snack

Apple and lara bar

Meal 1

Raw Almond butter spoonful and grilled chicken breast

Meal 2

Chicken catchitorre platter (grilled chicken, peppers, grilled onions, mushrooms)

Meal 3

Grilled chicken salad of romaine with balsamic vinigarette

1 kobe beef burger patty

Meal 4

Tomato Red Pepper Soup and beef jerky

Thursday

Snack

Spoonful of raw almond butter and a piece of apple

Meal 1

4 organic large eggs and tomato bell pepper soup with grilled onions and peppers

Snack

Natural Buffalo Jerky

Meal 2

Chicken Catchitorre platter (grilled chicken, peppers, grilled onions, mushrooms)

Meal 3

Grilled Chicken salad of romaine with balsamic vinigarette

Snack

2 spoonfuls of Raw Almond Butter and a banana

Meal 4

1 kobe beef burger patty

Meal 5

Bowl of turkey chilli (beans that I should avoid)

Friday

Meal 1

2 fried organic eggs and 4 strips of natural bacon

Snack

Buffalo jerky

Meal 2

Beef patty bacon with grilled onions, mushrooms

Meal 3

Tomato and Red Pepper Soup

Grilled Chicken salad of romaine with vinigarette

Snack

Organic Jerky

Meal 4

Flank Steak, 2x Lean burger, grilled onion, and grilled mushrooms (HONGRY)

Pieces of Dark Chocolate

Saturday

Meal 1

5 Organic Eggs with organic tomato sauce, grilled onions, and 1 lean beef patty

Meal 2

Organic Sweet Potato Puree, walnut pieces, almond pieces, cinnamon, nutmeg, almond milk, vanilla extract

Meal 3

Grilled mushrooms/garlic and lean beef patty and flank steak

Green beans and little sweet potato

Snack

Organic Sweet Potato and Beef Jerky

Meal 4

Grilled Chicken with artichoke

Snack

Roasted Almonds

Sunday

Meal 1

6 Organic Eggs with Garlic Salsa

Meal 2

Grilled Chicken Salad with grilled vegetables

Snack

Almond Chocolate ice cream (no dairy)

Meal 3

Grilled Chicken with cayenne buffalo sauce

Meal 4

Organic tomato and pepper soup

Reflection

My first week of a very strictly paleo: no dairy, no peanuts, no carbs other than vegetables and fruits. I ate almond butter which helped to keep me full. I have felt energetic and powerful this past week. I will continue this for 3 more weeks VERY STRICT.

Heavy Bag Conditioning

Heavy Bag Work will help to improve my conditioning and power. I will try to fit it into my training.

January 17-23 Training

Monday

Home Strength

1. Handstand Push-Ups for 5xMAX Reps (3,2,3,2)
   
2. 20 lbs Vest Pull-Ups for 50 TOTAL
   

Tuesday

Strength

1. Speed Deadlift Shrug (Clean Pull) at 50% MAX Deadlift [370 = 185] 8x3

2. Military Press for 4x5 (135 lbs)

3. Dynamic Pull-Ups (switching grip in the air on the way up) for 4 sets

Wednesday

Deck of Cards: Burpees, squats, diamond push-ups, 4 count flutter kicks

8 rounds
Row 250 meters
25 Push-ups alternated with 25 sit-ups (chest was dead from morning PT)

Thursday

Tabata Double Unders

Crossfit Pyramid 1 (WG)

12,10,8,6,4,2 pull up (semi kip)
2,4,6,8,10,12 thrusters (115 lbs)
2,4,6,8,10,12 american kb swings (53 lbs)
12,10,8,6,4,2 box jump (20")

Home Strength

Handstand Push-Up for 3 reps (head to ground)

Swimming for skill

Friday

(PM) Power (worked up to written set)

High Box Jump (box + 2x45 lbs Bumper Platers + 2x35 lbs Bumper Plates)

3x5

175 lbs squat clean and jerk for 5x2

then

Ring Muscle-Up Progression on knees for 4,8,6,6 reps

then

Hang Squat Snatch

3x5 (95 lbs)

5x3 (115 lbs)

Double Under Practice

Handstand Hold for 2x1:45

Knees to Elbows for 20 reps straight

3 finger pull-ups for 3x10 (alternating grips each set)

Saturday

Heavy Bag Work: perform 10 combos then pistol squat (3 rounds before bag fell off rack)

Pistol Practice (working on balance and form) for 24 total per leg [completing sets in 3 per leg]

Captain of Crush #1 work

20 lbs weighted vest handstand hold

Sunday

Off

Reflection

This week was my first back to school. It was a good week of training. I was able to get some solid power work in by doing the Olympic moves. I also worked on my handstand and HSPU. I did some conditioning but no running. Next week I will tweak my strength training by lifting with a Wendler and Westside hybrid. It is Wendler b/c I will be manipulating my reps to 5 reps this week, 3 the next, and some HEAVY singles. I will be doing a Westside esque training in that I will be switching the exercises up every week or few weeks. I will play that by ear. I will also do 1 Max Effort session and 1 Dynamic Effort focusing on Speed. The Deadlift, Barbell Snatch, and Barbell Clean will be my focus lifts even though I will be doing a variation of these exercises or other exercises that will correlate to heavier weights with the original power exercise. For example, I will be working my front squats to improve my squat cleans. I have to keep pushing my conditioning hard while still improving in strength and power. I ate very Paleo this past week and plan to keep that up.

Handstand Push-Ups

After working on them more frequently, I am now able to complete 3 head to ground and up to lock-out Handstand Push-Ups. I hope to be able to work up to ten in the next few months.

Gotta Love Bumper Plates!

Olympic Lifting

I will be implementing more olympic lifting into my training after gaining some experience at CrossFit Inspire.

The Evolution to Modern Man

Paleo Challenge

Paleo Challenge: What to eat

1. YES to meat, vegetables, some fruit, eggs, nuts, and seeds.  Beef, pork, chicken, lamb, Avocado, asparagus, arugula, spinach, broccoli, celery, sweet potatoes, yams, any type of leafy green, red cabbage, artichoke.  Berries, melon, pomegranate.  Chicken eggs, ostrich eggs. (no Do Do eggs).   Almonds, brazil nuts, walnuts.
   
2. No to processed foods.  Pretty much anything in the middle of the grocery store.  Can't recognize it growing or running around in the wild?  Don't eat it.
   
3. No to sugar.  I don't care whether it's super natural 100% organic fair trade sugar from the honey of communitarian bees, ITS STILL SUGAR.  No sweeteners, no agave nectar, honey or maple syrup.
   
4. No grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
   
5. No to legumes. Peanuts, peanut-butter, beans, peas, lentils.
   
6. No to dairy.  Milk, cheese, yogurt, etc.
   
7. Less alcohol.  No sugary mixers, no beer or alcohols containing gluten.  
   
8. Fewer sweet fruits and starchy vegetables.  Bananas, eating a bunch of apples, dried fruit, or white potatoes.  (If you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
   
9. Cook with real fats.  If you're cooking, then cook with lard or animal fat.  If you don't have that, then cook with coconut oil, olive oil, or butter.
   

I will eat Paleo/Primal for 30 days and try to not slip up once. If I do slip up I will get back on the paleo lifestyle immediately afterwards!

January 10-17 Training

Monday

Hill Trail Running (1 PM) for 6x3 min intervals

Crossfit WOD (5:15)

W O D

Complete AMRAP in 6 mins of: (6 rounds and 1 Clean completed!)

4 Hang Squat Cleans (135 lbs)

6 Box Jumps (30 inch)

Then,

Take 10mins to perform:

Power Cleans

5 (155), 4 (175), 2 (195),

Finish with,

50 GHD Sit ups

Crossfit on Ramp (6:15)

Crossfit Strength (7:15)

S W O D

A. Hang Power Snatch 5 (95), 4 (105), 3 (115), 3 (1:00 between)

B1.  Box Back Squat (3-1-x-1) 5, 4, 3 (:20 rest) (155 lbs)

B2.  Pull ups (3-0-x-1) amrap (1:00 rest) (8,6,5,6)

C.  Ring Push ups - Perform 10 reps on the min every min for 10 mins

Tuesday

Crossfit WOD (5:15)

W O D:

10-9-8-7-6-5-4-3-2-1 of:

Deadlifts 225 lbs

Push Ups

CTB Pull Ups (Chest to Bar)

Wall Balls 20 lbs

Wednesday

Home Strength

Handstand Push-Ups Deeper Partials for 4 MAX Sets (2,4,5,5)

Thursday

Trail Running

3 rounds: 30 sec sprint, rest 30 sec, 45 sec sprint, rest 45 sec, 90 sec sprint, REST

Crossfit on Ramp (6:15)

Crossfit Strength (7:15)

S W O D

3 sets of:

A. Bench Press (3-0-1) x3 (heavy but not a 3rm) 185 lbs (felt light)

(:10rest)

25 KB Swings (unbroken) 53 lbs

(1:00 rest)

3 Sets of:

B. Hang Power Cleans x 3 (heavy but not a 3rm) 135-155 lbs

(:10 rest)

10 KTE (2020)

(1:00 rest)

Friday

Strength

A1. Push Jerk for 5x1 at 185 lbs

A2. Deadlift for 5x1 at 365 lbs

B1. Overhead Squat for 5x1 at 125 lbs

B2. Bench Press with Fat Gripz for 5x1 at 245

For AMRAP in 20mins! (6 rounds completed)

Crossfit WOD

:30 Handstand Hold

:30 Squat Hold

:30 L-sit Hold (modified with knee raise)

:30 Chin-over Hold

Saturday

Crossfit on Ramp

Sunday

Running

Chilly Cheeks: 7.2 mile trail run

Reflection

This was my last week of winter break and I was able to get some great trail running in boots in as well as crossfit and additional strength training. I am disappointed that I did not meet with Alex Barth, elite ultra marathon runner to learn running mechanics nor did I get any swimming in. But I am ambitious to start swimming while at school and to amplify my training while at school. I have to build on what I have done here at home. I would like to check out CrossFit Center City and train with motivated friends from ROTC. I will also be eating strict paleo and fasting once in a while. I am working to design a good training template that will ensure that I get hardcore training in while still allowing recovery.

January 3-9 Training

Monday

Crossfit WOD (9:30)

W O D

Squat Cleans

Take 10mins to complete 3 x 5 (135 lbs)

Then,

Complete 10 "Unbroken" Rounds for Time of:

5 "Touch & Go" Clusters at 115 lbs

25 Double-unders scaled to 75 single skips (single skips)

You must not dump on the Clusters (Squat Clean to Thruster), each rep must be a "touch and go".  You may rest in the lockout or in the rack, but once you begin the set, the bar can't rest on the ground.  There is a 5 burpee penalty for dumping.  If you miss on the Double-under, you must begin back at rep 1 of 25 for the round.  HAVE AT IT!!!

Completed in 17:29

YMCA Strength

Bench Press with Fat Gripz for 3x3 at 235

Swimming focusing on technique

Crossfit on Ramp (6:15)

Technique practice of the squat

Crossfit Strength (7:15)

S W O D

A. Power Snatch - 3 x 5 (3sec between reps, 1:00 rest between sets) @ 115 lbs

rest 3:00

B. Back Squat - (5-0-x-1) 3 x 5 Heavy (2:00rest between) @ 155 lbs (slow negative)

rest 5:00

C.  "Ladders"

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

Hang Squat Snatch 75 lbs

Ring Dips (w/ Muscle up to support position on knees to ring dip 3x then dips)

Tuesday

Running

Trail Running sprints up steep hill at valley forge park in boots and utes

Crossfit WOD (5:15)

Turkish Get Ups for 3X5 at 36 lbs kettlebell

Then

AMRAP in 15 minutes (5 rounds)

200 m Run/250 m Row (alternate between rounds)

7 GHD Sit Ups

7 Man on fire Burpees (stop, drop, and roll burpee)

7 KTE's (knees to elbows)

Wednesday

Skiing

Thursday

Crossfit WOD (5:15)

"Don't stop till you get enough"

50 Pull Ups (each time you come off the bar, run 50 m.)

75 Push Ups (each time you stop and rest w/your chest to the ground, run 50 m. No downward dog.)

100 Sit Ups (each time you stop, run 50 m.)

Crossfit on Ramp (6:15)

Friday

Running (noon)

Trail Running in boots (SNOW) for 6x1 min intervals and 1x30 sec interval with much rest in between

Crossfit at 5:15

Complete AMRAP in 14mins (9 rounds 1 Snatch and 4 Ring Dips completed)

1 Squat Snatch at 115 lbs

7 Ring Dips

11 Wallballs at 20 lbs

Then without rest, you will have 5 mins to find a 5 RM on a Push Jerk!

145 lbs Push Jerk (could have gone heavier)

Saturday

CFT Strength (8:00 AM)

S W O D (extremely fatigued b/c running on 3 hrs of sleep)

Take 8mins to find a 5RM of Squat Cleans (135 lbs)

rest 1:00

Perform 3reps every min on the min for 8mins of Power Cleans with 80% of 5RM of Cleans (105 lbs)

Then,

"Strongman Saturday"

Strongman course of 10 reps of atlas stones lifts to shoulder, Bag Push for 25 m, 10 reps of Heavy Yoke Press, 2x85 lbs farmers walk, 10 reps of one arm dumbbell snatch (45 lbs per arm), 25 m sprint, 10 swiss ball core roll-ins.

CFT on Ramp (10 AM)

Worked on kipping pull-ups and completed several reps of jumping/attempting to kip pull-ups

15-12-9

75 lbs Thruster

Jumping Pull-Ups

Sunday

Strength

A1. Deadlift for 3x3 at 350 lbs

A2. Push Jerk for 3x3 at 175 lbs

B1. Weighted Pull-Ups for 3x3 at 70 lbs (re-grip)

B2. Overhead Squats for 3x3 at 115 lbs

Home Strength

A1. Handstand Push-Up Partials for 3 MAX Sets (6,7,6)

A2. 20 lbs Vest Pistols for 3 MAX Sets
(MUST WORK ON THESE! I have neglected them and lost pistol ability)

B. Turkish Get-Ups with 50 lbs Kettlebell for 2x3 (per arm)

Reflection

This was a solid week of training! I completed some intense trail running sessions in Valley Forge Park with Jake Canale. I was also able to get plenty of crossfit met-con conditioning sessions in as well as crossfit strength working on Olympic moves. I also have been including a Wendler type strength training (5-3-1-Deload) into my training at the YMCA. I focus on Deadlift, Overhead Squat, Bench Press, Weighted Pull-Ups, and more recently the push jerk in which I hit 3 reps at 175 lbs. I also was impressed with my 350 lbs deadlift for 3x3. Next week I will hit some heavy singles and deload (not sure exactly what that means) the week after next. I have just one more week of Winter Break and I intend on making the best of it!

December 27-January 1st Training

Monday

Crossfit WOD

Complete 21 - 15 – 9 rep rounds of:

Power Snatch 95 lbs (need to work on depth of squat)

Burpees

Immediately afterwards, Complete 9 - 15 – 21 rep rounds of:

Squat Cleans 95 lbs

Ring Dips

For Time! (28:30)

Tuesday

Crossfit WOD

W O D: 4 ROUNDS (28:30)

10 GHD Sit Ups (2 sets) 10 normal sit-ups (2 sets)

15 Pull Ups

20 Push Press at 75 lbs

25 Lunges

Finish with

3 X 1 minute Handstand holds (broken up into smaller sets to total 3 min)

Strength (perform 2 lighter warm-up sets explosively as possible)

A1. Overhead Squat for 3x5 (95 lbs)

A2. Bench Press with Fat Gripz for 3x5 (225 lbs)

B. Trap Bar Deadlift with Fat Gripz for 3x5 at 4x45 lbs plates

Tabata Intervals

2x5 min of Tabata Rounds on elevated treadmill at 8% incline and 8 mph with 3 min of recovery between intervals

Wednesday

Off

Thursday

Crossfit WOD

W O D:

4 Rounds for time of:

50 Double-unders (for 2 rounds and then 150 singles for 2 rounds)

30 Wallball  with 20 lbs

20 Push Ups

10 Toes to Bar

For time! 27:03

Friday

2 hr hike in valley forge mountains with family

Felt very fatigued!

Saturday

AM

Strength

A1. Deadlift for 4 and 5 reps at 335 lbs

A2. Weighted Dips for 4 and 5 reps at 90 lbs

B1. Weighted Wide Pull-Ups for 2x10 at 25 lbs (with re-grip after 6^th rep) 3^rd set with 10 lbs for 10 reps

B2. Pistol Box Jump for 3x3 (per leg)

PM

Heavy Bag Power Punches for 5 sets of 30 punches

Sunday

Crossfit WOD (New Years 2011)

5 rounds

20 KB Swings 53 lbs

11 Box Overs 18" (lateral jumps over a box)

400 m Run

20 Sit Ups

11 Dead Hang Pull Ups

Reflection

I was able to crossfit hard this week but I did not do enough running. I will work on getting some good running in next week and hopefully hit the trails of valley forge park in my boots. I will still hit the crossfit box hardcore where I will do typical muscular endurance WODs, on the Ramp which is basically instruction on important crossfit exercises, and crossfit strength. I need to focus on my goals. I have 2 remaining weeks of winter break and I want to make the best of it by training hard and eating right (PRIMAL BLUEPRINT) while still relaxing in a stress free environment. I need to work on swimming and try to meet up with Alex Barth, elite ultra marathon runner, to see if I can improve my technique and gain guidance in training my running. I have to monitor my fatigue while pushing it hard!