New Blog website

I have created a new blog to start keeping up with my workouts.

please go to drew-mathews.blogspot.com

I'm sick - it sucks

Last couple days I have been feeling good at all. I havent been able to run or do much at all.

Over the weekend I was able to go to a Clemson football game. Had a good time doing that.

Monday

Bench Press 
30 reps for time at 135
My time: 3:54
…then a rep test at my bodyweight
155 for 7 reps

After that I kind of just messed around with doing some GHDs and strict presses.


Tuesday (today)

Back Squat
5-5-5-5-5 at 185
…rep test at 135
My score: 18 reps
-- I could of gone over 20, but do to not feeling good I didn't want to push it to hard.

then I did some step ups on a 20" box

Hopefully I'll start feeling better and be able to get more stuff in.

HOOYAH
Drew

Squats and Cleans

Weight lifting class

Back squat
10-10-10-10-10 @ 155

Power clean
5-5-5-5-5 @ 155

Nothing else today, Im still feeling sick.

HOOYAH
Drew

Bench and pull ups

Weight lifting class

Bench press 10-10-10-10 @ 135

Weighted pull ups 6-6-6 @ 25

I would have done a lot more today, but I have been feeling sick so I took it easy the rest of the day.

HOOYAH
Drew

5k race

Today after school we had our first x-country meet.

5k run - 22:16

I would have done better, but I am sick so that probably had a little affect.

HOOYAH
Drew

Clean & Jerks and burpees

Weight lifting class

Back squat 5-5-5-5-5 @ 185
…then a rep test @ 135
My score : 18 reps

Step ups 10-10 @ 95

Then I just worked on form for the clean. (5k race tomorrow)

No x-country today I had a doctors appointment at 2:45.


For time: 
10-8-6-4-2
Clean & Jerk - 95
Bar facing burpees
5:09

Then…

For time:
3 rounds
10 deadlifts - 135
10 handstand push ups
4:00

Taking it easy tonight, trying to rest up for the race tomorrow.

HOOYAH
Drew

Bench and Strict press

Weight lifting class this morning:

Bench press 3-3-3
• 165
• 175
• 180 PR
…then a rep test @ 135
My score: 13 reps

Strict press 5-5-5-5-5 @ 95

I was shocked at what I got today on bench I went up 15 pounds pin my 3RM.

X - country
1.5 mile warm up
4 mile run @ easy pace


Got home this afternoon and decided to do a quick WOD before dinner.

Sled push 15 yards - 65
10 strict pull ups
5 rounds for time : 7:22

Good day today, my legs felt good and not as tight as normal.

HOOYAH
Drew

1RM Snatch

I've had a busy day today. Tons of homework! 

I decided to take a break from homework and do a quick workout. 

Snatch 1RM

• 95

• 105

• 110

• 115

• 120 PR

• 125 PR

• 130 PR 

My snatch 1RM is 130. I went up 15 pounds since the last time. Excited about that. 

My weekly totals for this week: 

• Miles per week - running - 22.1 + 4.5 mile hike

• Bench press - (2) strength sessions

• Back Squat - (2) strength sessions

• Clean - (2) strength sessions

• Snatch - (1) strength session

As you can see this week was focussing a lot on strength training. I will deffinately get more metcon and skill workouts in this next week. 

HOOYAH

Drew

Last couple days

Thursday I started out the morning with a workout at school in weight lifting class.

Bench press 5-5-5-5-5 @ 155

Floor press 8-8-6 @ 135

Inclined bench press 10-10-10 @ 95

At the end of the class we did 5 minutes of Ab work.

X-country
6 mile run @ moderate pace - 52:00

I wasn't overly thrilled with the workout we had to do in weight lifting, I would of rathered done some other type of big lift instead of floor press or inclined bench, but still was a tuff workout.

Friday

Back squat 8-8-8-8-8-8 @ 155

Power clean 5-5-5-5-5-5 @ 135

That was a pretty good strength workout. Each time I use 135 it seams to be getting lighter and lighter. I just got to keep working hard and hopefully I'll get to 225 on clean.

X-country
1 mile warm up
5k scrimmage - moderate pace - 24:45
1 mile cool down

It was a tough course, lots of hills.

Then just for fun after school I decided to work on efficiency for the snatch. And afterwords I did some stretches to work on opening up my hips and stretch my calves.

HOOYAH
Drew

Active Recovery

Active recovery

I am so sore today I can barely walk. My quads and hips just feel like there going to fall of.
So I went with an easy run today:

5.5 mile run - 48:00

During the run I did 10 30/30s.
30/30 = 30 second sprint, 30 second jog

The 30 second jogs feel a lot shorter that 30 seconds.

HOOYAH
Drew

1 mile repeats

Weight lifting class

Bench press 8-8-8-8-8 @ 135

Power Clean 5-5-5-3-3

• 5 reps @ 135
• 3 reps @ 155

Back squat 10-8-6-4-2

• 10 reps @ 135
• 8 reps @ 155
• 6 reps @ 175
• 4 reps @ 185
• 2 reps @ 205

1,5 mile trail warm up

1 mile easy pace - 8:00
1 mile medium pace - 7:20
1 mile all out - 6:20

1 mile cool down

HOOYAH
Drew

Clean and Push press

Max outs

Clean 1-1-1

• 185
• 195  fail
• 195  PR
• 200  PR 

Push press . . . . 1 attempt

• 8 reps @ 135

1.5 mile run WU

dynamic stretching

4.5 mile trail run 34:26

HOOYAH
Drew

Bench press and Back squat

max outs

Bench press 1-1-1

• 155
• 165
• 185  PR

Back squat

• 200
• 210
• 225  PR

6 mile run @ easy pace - 53:00

Felt good today on the lifts, really pumped on the new PRs.

HOOYAH
Drew

800m repeats

weight lifting class
- dynamic stretching

• jog
• wall squats
• lunge variations
• plank variations
• crunches
• wall jumps
• other core drills

Cross country

- dynamic stretching

1.5 mile trail run warm up

6 x 800m sprints (3:09, 3:07, 3:04, 3:04, 3:10, 2:59)

1.5 mile trail run cool down

the goal for the 800s were to beat the previous time you had. i had one time that i failed to do that.

Max outs tomorrow

HOOYAH
Drew

Bear complex WOD

Bench Press 8-8-8 @ 135

Power Clean 4-4-3-1
• 4 reps @ 135
• 3 reps @ 155
• 1 rep @ 185

Bear complex WOD
30 reps @ 95
Clean - Front squat - Push press - Back squat - push press = 1 rep
13:43

Started the weight lifting class in school today, we are maxing out on Thursday and Friday.

HOOYAH
Drew

Monday

Squat Clean
1 rep on the minute - 165
15 minutes

Clean & Jerk
Find 1RM
• 135
• 140
• 145
• 150 PR
• 155 (Fail)

7 mile run @ easy pace

Active Recovery

2.5 mile run

2 hours a swimming with friends and cousins

Lots of homework this weekend, not looking forward to going back to school on monday

HOOYAH
Drew

Race

yesterday

4.5 mile trail run


today

5k race - 21:29

beat my old time by 1:15.

barbell rows
5 x 10 - 95

HOOYAH
Drew

Easy Run

5 mile run - 48:45

thats it for today

i have another race on saturday, hoping to get a new best.

HOOYAH
Drew

yesterday

weighted pull ups 4-4-4-4 @ 35

dips
- 1 max set - 23
- 1 max set weighted - 35 - 10

muscle ups
1 rep on the minute for 5 minutes
1 rep every 30 seconds for 5 minutes


HOOYAH
Drew

O/H squats

4 mile run at moderate pace
30:34

Walking lunges
4 lunge steps - 95 - on the minute
10 minutes

O/H squats
2-2-2-2-2 at 95
2-2-2-2-2 at 100

foam rolling and stretching

Getting ready to leave for the beach tomorrow morning. 5 hour drive down to litchfield

HOOYAH
Drew

Tin Man

Push press
3 reps on the minute 15 minutes - 105

Tin Man
5 power clean - 135
5 bench press - 135
5 rounds - 4:40

one this workout both weights are suppose to be at bodyweight, but i still am working up to getting that
when rich froning did this workout he did it at 205 both weights which is 10+ pounds over his bodyweight - his time 2:36

squat cleans
2 reps on the minute 15 minutes - 135

i was mainly working on form, but it still burned a little

then,

8 push press on even minutes - 95
10 kettlebell swings on odd minutes - 35
20 minutes

L-sit holds
3 sets of 15 seconds

i need some serious work on L-sits

HOOYAH
Drew


Daniel 4

Snatches and Deadlifts

Cross country
7.5 mile run - 1:12:43

Deadlift 5-5-5-5-5

• 5 reps - 70% 1RM - 135
• 5 reps - 80% 1RM - 150
• 5 reps - 85% 1RM - 155
• 5 reps - 90% 1RM - 165
• 5 reps - 95% 1RM - 175

Muscle ups

• 1 rep on the minute for 15 minutes
• 15 total muscle ups

Snatch

• 2 reps on the minute for 20 minutes - 95

10 pull ups
15 toes to bar
20 ring push ups
3 rounds not timed


broke my longest run record for the second time in 1 week. Feeling good about the training ive been doing, hoping i can keep it up.

HOOYAH
Drew

Grace

5 mile run @ moderate pace
+
4 sprints - 100 yards
5 sled sprints - 20 yards - 65

Strict press
5 reps on the minute for 10 minutes - 95

on the last couple sets some of the presses turned into push presses, because i was not able to get it up.

Bench press

• 5 reps at light weight - 105
• 5 reps at medium weight - 115
• 5 reps at heavy weight - 135
• 5 rounds

Rep test - 20 reps - 95


Grace
30 clean & jerks - 95 - 3:24

21 - 15 - 9
Ring dips
Air squats
- 3:50 -

good week so far.

HOOYAH
Drew

Cleans + Front squats & MU

cross country this morning
5 miles at moderate pace

Clean
 - 3 reps on the minute for 15 minutes - 135

Front squat - 5 reps on even minutes - 135
Muscle ups - 1 rep on odd minutes
20 minutes

1 hour later

1 minute power clean - 95
1 minute sit ups
1 minute handstand push ups
5 rounds

this was a very hard workout, i was laying on the ground barley breathing afterwords

took a little break for about 2 hours

626 Hero WOD

50 deadlifts BW - 135
50 inclined push ups - 20"
50 box jumps - 20"
1 mile run

13:30
on that wod the deadlift is suppose to be at your bodyweight, but i did not want to hurt myself by going to heavy

I am completely worn out after all of the workouts ive done today. i would like to be able to get this much done tomorrow.

HOOYAH
Drew

5k Race

cross country team had a 5k race today.

i got a 22:11

it was an all grass course, so i think i could do better if it was road.

HOOYAH
Drew

Elizabeth

Cross country
6 miles   55:18

this was the farthest i have ever run  PR

Elizabeth
21 - 15 - 9
Cleans 95#
Ring dips
3:58

Bench Press 5-5-5

• 5 reps @ 70% 1RM  (115#)
• 5 reps @ 80% 1RM  (135#)
• 5 reps @ 90% 1RM  (155#)

Clean    Find 1RM
1 rep each of the following

• 135
• 145
• 155
• 165
• 170 PR
• 175 PR
• 180 PR
• 185 PR

handstand walk practice

HOOYAH
Drew

Deadlift and Weakness Workout

Cross country
1 mile trail run warm up
3.6 miles    28:29
total 4.6 miles

Deadlift 10-8-5-5-3
 - 10 reps @ 135
 - 8 reps @ 145
 - 5 reps @ 155  2x
 - 3 reps @ 165


Weakness Workout
60 ring dips
10 muscle ups
15 HSPU
10 minutes of handstand practice

These numbers were all split up into sets.

I am signed up with the cross country team this saturday for a 5K race. My goal is to beat my last time which was a 23:00. That time is outdated, so i really dont know what my current 5K time is.
I would like to get around 21:00 - 22:00.

HOOYAH
Drew

Random WOD

Cross country
4 mile run
35:44


Ring dips 
muscle ups
pull ups
dips
KB cleans + push press
KB swings
sliding bar

I did lots of reps of all of these excersices. just kind of messed around.

i didnt do to much today, just took it fairly easy so my legs could recover.

HOOYAH
Drew

Cross Country + Press WOD

Cross country
1 mile warm up
800m sprint
400m jog
800m sprint
400m jog
600m sprint
100m jog
400m sprint
.75 mile cool down
Total of: 4 miles

Strength:
Strict press 5-5-5-5-5 @ 95#
Push press 5-5-5-5-5 @ 105#
Bench press 5-4-3-2-1
   135, 145, 150, 155, 170 PR

Metcon:
20-15-10 for time:
Rows @ 95#
Hand release push ups
double unders
3:36

Explosive power + skills:
Landmine 20-20 reps @ 90#
Landmine twists 20-20 @ 90#
Agility ladder drills
jump rope variations
speed drills
Ring dips  (lots of reps)
Muscle ups  (deadhang 1 rep) PR

That is the first time i have ever gotten a deadhang muscle up. I deffinately feel like i am progressing.

Light circuit:
5 step ups  per leg @ 95# 20" box
10 ring push ups
3 rounds      not timed

I am planning on going over to a friends tomorrow and hitting up a workout and then go and see the new batman movie. (already seen it but it was good so im going again)

Good Day!

HOOYAH
Drew

Squats & Cleans

Strength:
Back squat 10-4-4-4-3
 - 10 reps @ 135
 - 4,4,4 reps @ 185
 - 3 reps @ 195

Clean 135#
3 reps on the minute for 10 minutes

Front squat 135#
3 reps on the minute for 7 minutes
  (i stopped after the seventh round because something popped in my hand and i couldnt close it well)

Sled sprints
6 sprints @ 20 yards 65#

I decided to start out easy this week since i have not done anything in over a week. Planning on hitting it fairly hard tomorrow.

HOOYAH

Gymnastics work + Push Press

Gymnastics work:
Ring dips
HSPU
L-sits
Ring rows
handstand walks

I did all that stuff for about 15 minutes for a good warm up.

Push Press 95#
5 reps on the minute for 10 minutes
50 total reps

HOOYAH
Drew

Weekend WODs

Saturday i recieved my rings so i hit some gymnastic exercises. on my second try for a muscle up i got 2 in a row. i was pumped about that.

Sunday:
Strength:
Power clean 135#
2 reps on the minute for 15 minutes
30 total reps

Metcon:
5 jerks 95#
5 squat cleans 95#

More gymnastic stuff today.
worked on
muscle ups
ring dips
handstand walks

Im leaving tomorrow for a week long camp with my church, so i hopefully will be able to get in a WOD tomorrow morning.

HOOYAH
Drew

Heavy Squats

Warm up: Dynamic Stretching, foam rolling

Strength:
Back Squat 1-1-1-1-1
185#, 190#, 200#, 210#, 210# (failed 210 both times)

Front Squat 1-1-1-1-1
135#, 160#, 170#, 180#, 185#

Metcon:
20 minute AMRAP
20 push ups
20 air squats
20 chair dips
400m run
Score: 6 rounds + 20 push ups & 20 air squats

Strength Work:
Power Clean 115#
3 reps on the minute for 15 minutes
total reps= 45

I just received my bumpers today around 3:30, i was suppose to be done with my workouts but i decided to test out the bumpers for another WOD.



More strength training with bumper plates

Push press 95#
4 reps on the minutes (15 minutes)

Even minutes
5 hand power cleans 95#
Odd minutes
10 back squats 95#
20 minutes

Notes: i am completely destroyed from all this work today, glad that i could get all of this in.

HOOYAH
Drew

Bench and Strict Press

Warm up: foam rolling, dynamic stretching

Strength:
Bench Press
-5 reps 105#
-5 reps 115#
-5 reps 135#
5 rounds      =75 total reps

Strict Press
1-2-3-4 reps 95#
3 rounds      =30 total reps

Skill Work:
L-sits 5 sets of 15 seconds
HSPU 5 sets of 4 reps

Metcon:
10 Jerks 45#
6 strict pull ups
5 rounds for time:
5:25

20 box jumps 20"
20 knees to elbows
10 snatches 45#
3 rounds for time:
6:25

Durability: foam rolling, warrior yoga for 10 minutes

Notes: My HSPU are absolutely horrible, i have to start working on those at least 3 times per week. L-sits need some work too.

HOOYAH
Drew

Skills

Warm up: Dynamic stretching, Bear complex 3 rounds @ 45#

Strength:
Deadlift 135#
5 reps on the minute (10 minutes)

Squat Clean 95#
3 reps on the minute (10 minutes)

Snatch
worked on form for about 10 minutes

Metcon:
-10 squat cleans 95#
-30 double unders
3 rounds for time
8:49

Skills:
Agility ladder
 -one foot hops
 -two foot hops
 -cross country skier
 -straddle hops
 -icky shuffle
Sled Sprints 65#
20 snatches 45#
Practiced handstands and handstand walks
burpees
8-count body builders
verticle jumps
jump rope variations

Pull ups 3 sets max (15,11,10)
Sit ups 3 sets of 15 20#

Durability:
100 4-count flutter kicks, 2 mile walk jog with dog, Active stretching

Notes: I ordered a pair of 45 and 25lb bumpers today from rogue fitness. I decided to go with the hi-temp bumpers because i thought that they would be realy durable. Cant wait to get them!

HOOYAH
Drew

Push Press

Warm up: i am going to say that my warm up was working 5 hours spreading mulch 

Strength:
Push Press 95#
3 reps on the minute (10 minutes)

Weighted Pull ups 5-5-5-5-5 20#


Metcon:
10 push press 75#
20 double unders
200m run
4 rounds for time
8:37


HSPU throughout the day i did a total of 25

Notes: this moring i spread mulch for 5 hours, super hot. I just finished ordering wood rings from rogue. i cant wait to use them!

HOOYAH
Drew

Partner WODs

Warm up: Dynamic stretching

Strength:
Back Squat
 - 5 reps 105#
 - 5 reps 135#
 - 5 reps 165#
3 rounds

Power Clean
5 reps 115#
on the minute for 10 minutes
= 50 reps

Metcons:
30 seconds on 30 seconds off
pull ups  (12, 12, 11)
push ups  (28, 22, 20)
chair dips  (32, 25, 35)
3 rounds

30 seconds on 30 seconds off
extreme push ups  (32, 24, 25)
inverted rows   (26, 22, 20)
jump ropes  (52, 59, 62)
3 rounds

Later this afternoon i did this:
5 bench press 135#
5 power cleans 115#
5 rounds for time:
7:05
Endurance:
6 miles of biking

Notes: I worked out with a freind today, so on the metcons we switched every 30 seconds. So while one was doing the set the other was resting. Good day!

HOOYAH
Drew

Work Capacity

Warm up: Dynamic stretching

Work Capacity: For time:

• 21, 15, 9 Power clean (105#), pull ups
• 800m run
• 9, 15, 21 Push jerk (45#), knees to elbows

19:52

12+ miles of biking today.

Notes: Going to take the weekend off, then hit it hard again on monday.

HOOYAH
Drew

Yoga

Warm Up + GrinderPT
1 mile walk/jog with dog
50 push ups
20 pull ups deadhang
50 lunges
5 HSPU
20 2-count mountain climbers
20 pull ups kipping
5 HSPU

Strength
Bench press #145 (4, 4, 4, 3, 3)
Shoulder Press 5 x 5 #95

Metcon
3 RFT
5 power cleans #115
15 wall balls #20
15 double unders
4:35

Duribility
30 minutes yoga

Notes: Not the best day on the bench press for me. I just made my 2nd medican ball that weighs 15 pounds.

HOOYAH
Drew

Metcon

Therapy this morning
straight arm rows
regular rows
foam roll lats, back, quads, hams, ITB
stretched
iced

Metcon
3 RFT
10 front squats #95
10 pull ups  (kipping)
10 GHD sit ups
5:30

Notes: I went to the doctor today about my ear, they didnt seem to think that it was anything permenant. Im hoping it will be better in a couple of weeks.

HOOYAH
Drew

Metcon with rower

5 x 5
Pulldowns 5 x 5 #165  (fail)
Deadlift 5 x 5 #155
Leg Press 5 x 5 #265
1-legged leg press 5 x 5 #125 /leg

Metcon
4 RFT
300m row
20 KB swings #35
10:59

Calisthenics
Push ups 5 x 20
Dips 5 x 12 (fail)
Pull ups 5 x 8  (fail)

Metcon #2
3 RFT
10 box jumps 30"
5 pull ups
1:56

On the last set of box jumps i missed the box and cutt my shin open, hurt like crazy.

Biked a total of 10+ miles today.

Notes: My ear is still messed up. Im going to the doctor tomorrow to see whates wrong with it. I pray it is nothing permenant.

HOOYAH
Drew

5x5 program

5x5
Bench press 5 x 5 #145
Back squat 5 x 5 #155
Barbell row 5 x 5 #95

I decided to start out light weight, and i did my reps really slow with good form.
1:30 breaks

Isabel
30 snatches #65
2:51

First time i have ever done Isabel, kicked my butt.

Took a little break for about 1 1/2 hours.

Metcon
4 RFT
10 cleans #95
10 pop up push ups
400m run
12:54

After this I was totally beaten. After the 2nd round I was sweating like dog, it was 95 degrees outside.

Therapy
Bike
Dynamic WU
Foam roll lats, back, quads, hams, ITB
buso ball push ups cllimbs
air squats on buso ball
internal rotations
external rotations
high w rows
low w rows
gumby cord stretches
torso twists with band
ect.


Core Circuit
30, 20, 10 for time
sit ups
mason twists
crunches
4:50  

On the core circuit i focused on form while aslo trying to get the best time possible.

1 mile walk/jog with dog

10.5 hours sleep

Notes: Good Day, ready to hit it hard again tomorrow.

HOOYAH
Drew

Work

Went to work around 9 this morning and finished around 1:15. =$42
Hope to start getting some new equipment.

I spent about 1 in the pool today.

I would like to get a crossfit WOD in sometime tomorrow.

HOOYAH
Drew

Nutrition

Along with this new program i am starting i will also be trying to eat healthier foods.

This is what my Nutrition will look like:

Workout-Days                Non-Workout Days
3100 Calories                                            2900 Calories
180g Protein                                             140g Protein
260g Carbs                                                220g Carbs
120g Fat                                                    100g Fat

Also each day i will try to drink my bodyweight in ounces of water.

These are some key Terms
Macronutrients: Fats, carbohydrates, and protein. Fats and carbs can primarily be considered as fuel sources, while protein is responsible for building muscle strength.
Micronutrients: Vitamins and minerals. These co-factors help your body utilize nutrients from foods, whether for fuel or muscle growth.
Amino Acids: The building blocks of protein. Essential aminos (EAAs) are the amino acids your body can't make on its own; you need to get them from foods and supplements. Extra amino acids are needed to maximize your training.

Protein
Protein is critical for both building strength and as an energy source. In my nurtition program i will try to shoot for at least 1g of protein per pound of body weight if not 1.25g of protien per pound of body weight.
Any axcess protein you take in (thats not going to synthesize in your muscles) will be used for energy. Complete proteins, like animal proteins, provide all the essential amino acids your body needs.

Lean Animal Protein Sources

• Beef
• Chicken
• Fish
• Eggs
• Dairy

Protien supplements are an excellent alternative to whole-food protein sources. Not only do whey and casein provide complete amino acid profiles, but ther're both extremely biovailable. Because whey is a fast-digesting protein source, there are specific times it should be used over whole foods.

I use Whey Protein

• With Breakfast - 20g
• Post Workout - 20g

I also eat protein bars after i run or swim.

Carbohydrates

Low-glycemic (slow-digesting): These carbohydrate sources enter your blood system slowly, causing less of an insulin spike. Low-glycemic carbs are ideal throughout the day, and include fruits, whole grains, oatmeal, whole wheat bread, whole wheat pasta, and sweet potatoes.
High glycemic (fast-digesting): Fast-digesting carbs hit your blood stream quicker, causing insulin to spike. Fast-digesting carbs are ideal after a workout. Fast-digesting carbs include white bread, white potatoes, sugars, candy, gummy bears, Pixy Stix, and Swee Tarts. Tropical fruits are also typically fast-digesting.

When you are not actively training, you want a carbohydrate that is not only going to provide you a slow and long lasting energy source, but isnt going to spike insulin, either. Any time you spike insulin, you increase you chance of storing body fat (except after a workout).

1. First thing when you wake up: You've been fasting all night long. Glycogen (the storage form of carbohydrates in your liver) decreases overnight, and your body begins consuming muscle tissue for fuel. Drink a whey protein shake and fast-carb food for breakfast to stop muscle breakdown and encourage protein synthesis.

2. Right after you work out: You deplete glycogen levels while you train, so you need to restore glycogen levels with fast-digesting carbs. Spiking your insulin at this key time won't cause fat storage, but will enhance muscle growth.


 Fats
Fats are also known as lipids. Fats provide energy for the body, but they also offer myriad health benefits. The essential Omega-3 fats, for example, can support heart health, joint recovery, and can even aid fat loss.
Saturated fats, which normally get a bad rap, also provide a benefit. Research shows that athletes who consume a higher intake of saturated fats, as well as monounsaturated fats (nuts, avocados, olive oil), actually have higher testosterone levels. Fat intake is critical to keep testosterone levels high. For a male, that's important when you're trying to increase strength.




Good Meats To Eat

• Chicken breast
• Chicken Thighs
• Turkey Breast
• Lean Ground Turkey
• Lean Ground Beef
• Tri-Tip Steak
• Flank Steak
• Pork Tenderloin
• Bison
• Salmon
• Tuna
• Trout
• Tilapia
• Shrimp
• Crab
• Lean Deli Turkey Breast
• Lean Deli Ham
• Lean Deli Roast Beef

Dairy Products

• Cottage Cheese
• Greek Yogurt
• Low-Fat Reduced Fat Cheeses
• Plain Low Fat Yogurt
• Milk

Whole Grain Food

• Oatmeal
• Whole Wheat Bread
• Whole Wheat Crackers
• Brown Rice
• Whole Grain Cold Cereal
• Whole Wheat Waffle
• Ezkiel Bread
• Rye Bread
• Sourdough Bread
• Whole Wheat English Muffin
• Whole Wheat Pita Bread
• Whole Wheat Bagel
• Whole Wheat Tortilla
• Whole Wheat Past
• Quinoa
• Sweet potato or yam

Vegetables

• Broccoli
• Asparagus
• green beans
• cauliflower
• bell peppers
• Brussels Sprouts
• Mixed Vegetables
• Succhini or other Squash
• Eggplant
• Peas

Fruits

• Cantaloupe
• Pineapple
• Apples
• Orange
• Peach
• Banana
• Pear
• Strawberries
• Blueberries
• Respbarries
• Blackberries
• Cherries
• Grapes

Crossfit Games

I have been keeping up with the Crossfit Games the last couple of days.
My boy Rich Froning is currently in 1st place.

The first WOD was a type of triathlon

Swim 800m
Bike 8k
Run 13.2 miles with a 1443ft incline. The run was in the dessert, so you know it was hot and dry there.

One day after my hopefully SEAL career, I would really like to compete in the games.
Just got to keep working hard and push it day after day.

HOOYAH
Drew

MMA Circuits

WU
Shadow boxing
100 jump ropes

MMA Circuit #1
20 extreme push ups
15 jump squats
10 pop up push ups
15 jump lunges
25 jump ropes
10 push ups
15 sit ups
15 jump squats
10 pop up push ups
25 jump ropes
20 crunches
4:07

CD
100 jump ropes

5 minutes rest

MMA Circuit #2
20 inverted rows
20 chair dips
5 HSPU
15 inverted rows
15 chair dips
4 HSPU
10 inverted rows
10 chair dips
3 HSPU
4:25

I need some work on the HSPU.

5 minutes rest

MMA Circuit #3
4 RFT
8 pull ups (dead hang)
20 paralletes push ups
5:55

I couldn't move after the third Circuit. My chest, shoulders and arms were completely cashed.


Physical good
Mental good

Notes: Good day, felt like i could of done better on the last circuit if i was more fresh. Check out the tab up top that says My Program, to see my new program I am starting Monday.

HOOYAH
Drew

3RM

This morning:

3RM
Bench press 3 x #155
Deadlift 3 x #180
Shoulder press 3 x #105
Back squat 3 x #195

I did 1 to 2 WU sets for each lift before i went for the 3RM.

Endurance Ciruit
30 medball thrusters #20
20 knees to elbows
25 medball thrusters #20
20 knee raises
20 medball thrusters #20
20 burpees
15 medball thrusters #20
20 duoble unders
7:26


Physical Good
Mental good

Notes: all my numbers went up today, very pleased about that. I'm trying to figure out if I want to continue to play baseball or if I want to move on to another sport. It's a really hard decision.

HOOYAH
Drew

Finding PRs

PRs
Lat pull down 3 x #210
Seated row 3 x #260

Going to find a couple more tomorrow.

HIIT Swim
100yd CSS WU
4 x 100yd  CSS  (1:38, 1:39, 1:44, 1:47)
100yd CSS CD

I swim in a 10yd pool at my house so these numbers would be different if i were in a bigger pool.

Core Circuit
3 RFT
25 sit ups
20 leg levers
20 2-count mason twists
5:41

This evening i helped my 11 year old  brother workout for his 1st time. While doing it i did 100+ jump ropes.
Going to give him another session tomorrow.

Check out this motivational video that Brad McLoed emailed me today. Very motivational.

Physical sore

Mental good

Notes: HIIT Swim went good, hoping to get in a similar workout like that by the end of the week, but in a bigger pool.

HOOYAH

Drew

HIIT Run, Upper Body Strength, Injury Prevention/Therapy

Therapy this morning.
Internal rotations
External rotations
Straight arm rows on buso ball
Foam roll; lats, back, quads, hamstrings,ITB, calves
Lat stretches
Monster walks
T to W
Calf flex drills (side, back, forward)
Ham and quad stretches


HIIT Run
400m WU
3 x 400m (1:11, 1:14, 1:20)
400m CD

1600
Upper Body Strength
Bench Press 4 x 10 #105
Inclined Bench Press 3 x 5 #105
Shoulder Press 4 x 10 #65
Weighted Dips 3 x 6 #25


Physical Upper body is cashed
Mental Good

Notes: I was very pleased with my run times. When you look at the NSW PTG it says that when you run a 9:00 minute 1.5 mile that you interval time should be 1:26. So I beat that time by 6 seconds minimum each time.
I am planning on starting my new program next Monday. I will post it as soon as I finish it, and I will post on what my nutrition will look like also.
Nutrition:
3500 calories
170g Protien
300g Carbs
170g fat

HOOYAH
Drew

Upper Body Strength

Wasnt able to get much of a workout today, because i have family visiting from New England.

Upper Body Strength
Seated Row 4 x 10 #185
Pull Downs 4 x 6 #185
Bent over barbell row 3 x 10 #95
1-arm preacher curl 3 x 12 #15
Barbell curl 4 x 8 #55

Hopefully i am going to be able to get in some more stuff tomorrow.

Physical Good
Mental Good

Notes: Im hoping to start my program this coming week, so i am going to try and find all my 3RM by the end of this week.
Nutrition TBD

HOOYAH
Drew

Calisthenics, LSD Swim

0945
Calisthenics
20 pull ups
20 neutral grip pull ups
20 chin ups
50 push ups
50 inclined push ups
50 2-count mountain climbers
50 chair dips

1045
LSD Swim / used fins
50m WU
800m CSS 17:30
100m FS
50m CD

Physical legs are sore, but good overall
Mental Good

Notes: Legs are tight, stretched them some but there still tight hopefully be gone tomorrow.
Nutrition today:
2850 Calories
150g Protein
270g Carbs
120g Fat

HOOYAH
Drew

LSD Run, Lower Body Strength, WC Swim

1015
LSD Run
4 miles   36:10

1200
Lower Body Strength
Back Squats 1 x 10, 8, 5  #140, #155, #185
Deadlifts 3 x 5 #135
Lunges 2 x 15/leg  #20 DBs

1400
WC Swim
50m Head lead/front balance
6 minutes treading water
15 bobs 8ft
15 pool muscle ups
50m drown proofing swim
5 front flips
5 back flips
40 seconds of treading no hands
30m underwater swim


Physical Good
Mental Good

Notes: My legs are fatigued. While I was running this morning it was 93 degrees, I was beaten by the time I got back.

Nutrition For the Day:
3263 Calories
197g Protein
390g Carbs
105g Fat



HOOYAH
Drew

Not much today

Didnt do much today do to not feeling too well.

Max push ups in 1 min 57

Just swam for about 30 minutes, did some underwater swims and that's about it.

Physical ok
Mental ok

Notes: still working on my program. Want to start it in about 2 weeks.

HOOYAH
Drew

Upper Body Strength, HIIT swim, light core

I got up this morning and went for a run, but right after I started to get some shin splints. I stopped and came back to my house and stretched them out. I hope this is only a one time thing.

1100
Upper Body Strength
Bench Press 4 x 3 #155
Inclined Bench Press 3 x 5 #105
Shoulder Press 3 x 3 #95
Tricep push down 3 x 12 #55

1:30 breaks on everything

1215
HIIT Swim
50m WU
4 x 100m sprints (1:50,1:59,2:02,1:53)
50m CD

I was beaten after every interval. I really need to focus on my swimming. If any of you two to three readers have any suggestions on what I could be doing to decrease my times I would greatly appreciate it.


Core
Max sit ups in 2 min: 72

Not to good, always room for improvement.

Physical Good
Mental Ok

Notes: shin splints for the first time ever today. Going to do some research and find some ways to help prevent me from getting them.

HOOYAH
Drew

Active Recovery

Just taking it easy today. Swam for about 2 hours.

Physical Little sore
Mental Good

Calories Today: 2,925

Notes: Worked a little more on making my program today still have a long ways to go.

HOOYAH
Drew

Upper Body Strength, Core Work, WC swim

This morning I had to work for 4 hours. Got $40 though.

It was 102 degrees today, glad I didn't run.

1545
Upper Body Strength
Bench Press 3 x 7 #125
Inclined Bench Press 3 x 5 #105
Military DB Press 3 x 12 #25 DBs
Seated Cable Row 3 x 10 #160
Lat pull downs 3 x 10 #160
Inclined DB curls 3 x 10 #20 DBs

Core Work
20 Sit ups
15 supermans
15 leg levers
20 sit ups
15 supermans
15 leg levers
20 sit ups

1815
WC swim
5 minutes of treading
15 pool muscle ups
50m head lead/ frong balance
15 side pool sit ups
50m drown proofing swim
10 bobs at 8ft

Physical Good
Mental Good

Notes: kind of made up some of my own things for the WC swim.
I'm working on a making a program for myself that is going to last 8 weeks. It is going to be based around periodization, I will post it up when I finish it.

HOOYAH
Drew

LSD Run, Lower Body Strength, Calisthenics

First day back at training.

1045
LSD Run
WU .75 miles
5K Run   26:50
CD .75 miles

1230
Lower Body Strength
Back Squat  4 x 8 #155
Deadlift    1 x 15 #45,  2 x 10 #95 (form)
Leg curl   4 x 12 #55
Leg extension  4 x 12 #65
Pistols   2 x 5/ leg

1400
Calisthenics
Pull ups  8 x 8   total= 64
Push ups  6 x 20    total=120

Went par 3 golfing with my dad this afternoon. Didn't do so good, but it was fun.


Physical Good
Mental

Notes: after the run my knees were a little stiff, throughout the day it wore off though. I really need to focus on my Deadlift form, still using to much back.

HOOYAH
Drew

Atlanta Braves Game, Perfect game showcase tournament

Just got back from a Braves game, they won 8-1 I think.

In our tournament we are 4 and 2 right now. Got another game tomorrow then we are headed back home.

Can't wait till I can get back into training hopefully going to hit it hard on Thursday.

HOOYAH
Drew

Atlanta GA - Perfect game baseball tournament

Today was the first day of the tournament and we won. 12-2.

While we are down here I am hopefully going to be able to talk my mom into letting me go by the SGPT gym and possibly workout. We'll see.

HOOYAH
Drew

Full Body workout, Core circuit, Muscular Endurance, Calisthenics

I did a full body workout today because I will be gone for the next week at a baseball tournament down in GA.

1400
Full Body Workout + Calisthenics

Bench press 3 x 10, 5, 5  #105, #135, #135
Leg press 1 x 12  #175   3 x 12 #215
Preacher curl 2 x 10 #35
Back Squat 3 x 10, 8, 5  #135, #155, #185
Pull ups 4 x 8, 1 x 16
Weighted pull ups 2 x 4 #25
Dips 3 x 12
Weighted dips 1 x 6 #25

Row 500m 2:15

Muscular Endurance Circuit

3 rounds
As fast as possible
20 push ups
10 KB swings #40
5 pull ups
10 KB cleans R #25
10 KB cleans L #25

Core Circuit

20 sit ups
15 leg levers
30 crunches
20 back extensions
20 sit ups

Total pull ups - 75

4 mile bike ride leisurely

Physical sore
Mental good - feel like I killed it today

Notes - I worked out with a friend today, today was also the first day I have ever done leg press. Leaving for GA at 6:30am tomorrow morning for baseball. While I'm down there I might check out SGPT gym.

HOOYAH
Drew

Upper Body Strength, Core Circuit, Calisthenics

1030
Upper Body Strength

Seated rows 4 x 10 #150
Lat pull downs 4 x 10 #165
Barbell Curl 4 x 10 #55
Upright row 4 x 10 #45

1 minute breaks on everything
I really focused on form and went slow on the negatives.


1515
Core Circuit

20 sit ups
15 leg levers
30 crunches
25 air bikes
20 sit ups
15 v ups
15 supermans
30 mason twist 2-count
20 sit ups

Didnt go for time. Focused on form and doing the full movement.

1730
Calisthenics
Max push ups in 1:00 - 56
Max pull ups 15


Physical good
Mental good

Notes: after the upper body workout my arms and shoulders felt like they were going to fall off. Better now.

HOOYAH
Drew

Work, water comfort (WC)

Got up this morning and went to work for four hours. I trimmed bushes and put them in piles the whole 4 hours. Got $40 so that was awesome.

After that went out to lunch with my dad.

Got home got in the pool and just fooled around for about an hour.

WC - I worked for about 30 minutes on trying to take off my jeans and blow them up and float on them. I'm not to good, but I got it enough to where it would hold me up. Going to have to keep working on that.

Baseball practice from 1730 to 1915.

HOOYAH
Drew

Feeling better

Just starting to feel a little better today.
I have 2 games today and hopefully get back into training tomorrow.

Later this week I am leaving for a week long baseball tournament, I'll hopefully be able to just do some calisthenics and core work while I'm down there.

HOOYAH
Drew

Been sick

No workout today. I've been sick for about the last 36 hours.
Im going to a friends house tomorrow and I'm probably going to a full body workout. The reason ill do a full body workout is because I do not have everything at my house so I'm going to be doing everything I normally can't do.

I think I might be getting a 20# vest, and a #40 KB sometime soon.

HOOYAH
Drew

Lower Body Strength, Easy Run, HIIT swim, Stretch

1100
Lower Body Strength
• Back Squat 4 x 10 #135
• Leg Curl 4 x 10 #55
• Deadlifts 3 x 5 #185
• Leg Extensions 4 x 10 #60
• Calf Raises 3 x 10 #105

1200
Run - Easy Run
2 miles

1330
Swim - HIIT swim
4 x 100m

After the forth round I started to feel a little word so I didn't do the last set. I think I might be sick.

Stretch
15 minutes

Notes: think I am coming down with something.
Sleep: 9 hours

HOOYAH
Drew

Upper Body Strength, therapy, LSD run, LSD swim, calisthenics

1000

Upper Body
• Lat pull downs 3 x 10 #160, 1 x 8 #170
• Bench press 3 x 5 #135, 1 x 3 #140
• Inclined DB curl 3 x 10 #15 DBs
• Shoulder press 3 x 10 #75, 1 x 8 #80
• Seated rows 3 x 15 #90
• Deltoid Medball raise 3 x 10 #20

1500
Therapy
• Dynamic warm up
• bike 1 mile
• foam roll lats and back
• Total of: 200 wrist touches
• Push ups total: 80
• internal rotation 2 x 30
• external rotation 2 x 30
• Ws with band 2 x 30
• Reverse Ws with band 2 x 30
• And a couple other exercises

1700
Run - LSD
4 miles

Swim - LSD
1,000 meters - with fins

After swimming my ankles were a little sore.

Calisthenics
• Pull ups 5 x 8
• HSPU 3 x 3

Notes: felt pretty good today, legs were a little tight this morning but worked it out throughout the day.
Sleep - 8 hours

HOOYAH
Drew

Template

Sand run, easy run, upper body, LSD bike

Soft sand run - 1 mile

1900

1 mile WU

3 mile LSD bike

Inclined DB curls 2 x 20 #15
Inclined push ups 2 x 20
Dips 2 x 8

1 mile run CD

Kind of a unorganized workout today, but atleast I got something in. It was my first soft sand run today and it went pretty well.
Spent lots of time in the ocean today.

HOOYAH
Drew

Goals

Goals:
• Half Marathon in the fall
• Sprint triathlon before end of 2012
• Super Spartan by the end of high school
• Half Iron Man around 17th B-day
• Marathon around 18th B-day
• Iron Man during college
• Spartan Beast During college
• Spartan Death race during college
• 799 PST score by end of summer
• 150 push ups with out stopping
• 40 pull ups with out dropping of the bar by end of summer

These are just some goals I made for myself; some are long term and some are short term. I think all of these races will help me become in better physical condition along with help prepare me for BUD/S.

HOOYAH
Drew

2 x Easy Bikes, Upper Body, light run

0900
Easy Bike:
2.5 miles

Upper Body Strength

Military press 3 x 10 #30
Inclined DB press 4 x 5 #35
1 arm DB row 2 x 10/arm #35 

1 mile easy run

2 mile bike

The place we are staying only has DBs and cardio equipment, so that's why I am not able to do much lower body stuff. I might try to do lower body tomorrow.

I am planning on getting a tri bike sometime soon do I can start training for a half marathon, and half iron man. And another good thing is that my dad is wanting to get a stationary bike for our gym at home, so we might get him one for his birthday.

HOOYAH
Drew

Muscular Endurance, CHI bike

Muscular endurance circuit
2115

8 /arm Inclined DB curl #20 DBs/arm
10 military press #30 DBs
10 /arm alternate hammer curl #15 DBs
5 renegade rows #20 DBs
15 Inclined DB press #35 DBs
10 military press #30 DBs

Endurance: CHI
Bike

10 minutes - 3.1 miles - 1,600ft incline

Finally had time to get a workout in. Didn't have tons of time, but it was fun.

In the next couple of days I will be making some goals for myself(long term & short term)
One goal I already have is to get a PST score of at least 799.

HOOYAH
Drew

Universal studios

We are on vacation until next Friday. we went to universal today.
I will try to get in a couple workouts this week.

HOOYAH
Drew

Full Body, Log PT, Injury prevention

Dynamic warmups
walking lunges with trunk twist
calf stretch
heel walks with #20 DBs
monster walks
arm cirlces
hamstring stretch
quad stretch

Full Body workout

1030
Front squats
1 x 10 #95 WU
4 x 10 #105

Leg Curls
1 x 10 #45 WU
4 x 12 #55

Shoulder Press
1 x 10 #45 WU
4 x 6 #75

Deltoid Raise
1 x 10 #8 DBs WU
3 x 10 #10 DBs

Log PT
Performed all exercises with #20 medicine ball
1 minute shoulder to shoulder
1 minute hold overhead
1 minute rest
1 minute press
1 minute hold
1 minute rest
1 minute shoulder to shoulder tosses
1 minute hold

Muscular Endurance
AMRAP in 5 minutes:
3 pull ups
6 push ups
5 air squats
Completed 10 rounds
Total of:
     30 pull ups
     60 push ups
     50 air squats

The reason i did a full body work out today is because i will not be able to do any type of workout tomorrow, beacause we will be in the car for 10-11 hours drving down to Orlando, Florida for vacation. The good news is though that the hotel we are staying in does have a workout room that looks fairly nice from the picture online.

Hopefully i will be able to experience a sand run while im down there. it will be my first one, and it should be pretty fun. 

Today was the first day of summer break. feels good to be out.

HOOYAH
Drew

Upper body

Shoulder press
10 x #45
10 x #65
6 x #75
2 x 3 #95

Dips
3 x 10
5 x #25

Deltoid plate raise
3 x 10 #25

tricep press 
3 x 10 #30

Looking forward to summer so I can start having more time to run and swim. Planning on hitting those two areas pretty hard.

HOOYAH
Drew

Upper Body

Upper body strength
1635
Barbell curl 5 x 10 #50  (1 min rest b/t sets)
Incline DB curl 5 x 8 #20 Dbs  (1min rest b/t sets)
Concentration curls 5 x 10 #15 DBs  (1:15 rest b/t sets)
DB alterante bicep curl 5 x 10 #15 DBs  (1:15 rest b/t sets)
Tricep push down 4 x 10 #50  (1 min rest b/t sets)
Military press 4 x 10 #25 DBs (30sec rest b/t sets)

Notes: sleep 7 hours, condition is tired

HOOYAH
Drew

Timed run, light upper body

After school did some arm stretches and then ran on the track.

Timed run
1.5 mile run 8:59

Bicep barbell curls
2 x 10 x #45
5 x #60
5 x #85

Lat pull downs
15 x #110
10 x #160
8 x #170
5 x #180

50 push ups in 50 seconds

Won't be able to do much tomorrow but hopefully a little on Wednesday after arm therapy.

HOOYAH
Drew

Rest day, baseball practice

Rest day today.

Swam a little bit, got a video of me doing the 40m underwater swim which I'll will post up a little later.

Had my first practice for summer baseball today. Couldn't do everything, but did what I could. Got new uniforms that are freaken awesome, and practice jerseys.

HOOYAH
Drew

Active Recovery

Nothing much today, just went to my brotheres baseball games, cutt grass sqam  and then just hung out for a while.

While i was swimming i decided to try for a 40m underwater swim. I was surprised i made it that far.
By the end of summer i would like to have 50m easy 

Tomorrow is my teams first baseball practice, i cant do a lot but i will do what i can.

HOOYAH
Drew

Mixed Day

Todaay after school i did a mix between upper and lower body, since i wasnt sure if i will be able to get a workout in over the weekend.

1640

Back squat
10 x #145
5 x #185
1 x #205

Bicep Curl
10 x #20 DBs / per arm
10 x #45 bar
10 x #65 bar

Shoulder press
10 x #65
5 x #85
3 x #85

AB ripperX

HOOYAH
Drew

Run, upper body strength

Stayed after school again today.

1630
400m WU
Jog 100m,sprint 100m,jog 100m, sprint 100m
Did that for 1 mile

1715
Upper Body
Circuit:
Bench press 10 x #45
10 x #95
10 x #105
5 x #135
Push press 3 x 10 #95
Pull ups 3 x 10

Little break

Lat pull downs 3 x 15 #110
Tricep push downs 3 x 10 #65


Took it light weight and light reps today since this is the first day of upper body I've been able to do in 4 months.

HOOYAH
Drew

Arm therapy

Didn't have any time to train today, other than the arm excercises.

When I went today I did a lot of stuff. I was there for about 1 and a half hours and did stuff with very little rest.
I did get some good news, and also got some bad news that highly pissed me off.

Good news: I am cleared to do some upper body excercises, I just can't do max outs with them. Some of the excercises that I am cleared to do are; pull ups, pull downs, rows, bench, shoulder press, dips, and a few more too. I am pretty pumped about that.

Bad news: my trainer told me that I should not do any type of martial arts over the summer, which absolutely killed my hopes for this summer. But I hopefully will be able to start in the fall.

So this summer is looking like this: baseball, arm excercises, workouts, wrestling conditioning(hopefully), and work when I can.

Going to do some upper body tomorrow for the first time in almost 4 months.

HOOYAH
Drew

Sprints, lower body strength

After school today me and 2 of my friends stayed after school and did some stuff.

1630
Sprints:
Warm up 400m
5 x 100m
2 x 200
Would of done more but we were running out of time for the weight room.

1700
Lower body muscular endurance:
Circuit: 3 rounds
•10 front squats #115
•12 GHD back extensions #25
•10 walking lunges #45 plate overhead

Couple minute break
Circuit: 2 rounds
•15 box jumps 24"
•10 burpees
Ran out of time, would of done another set or two.


Sleep: 8 hours
Condition: legs sore, just got new shoes(Nike running).

HOOYAH
Drew

Easy Run, arm strengthening

1600
Arm strengthening:
Did a lot of different types of band work and stretching. Doing certain kinds of band work really help strengthen your rotator cuff/shoulder, which is always a criticle injury for BUD/S students. Hoping that since doing band work is a big part of baseball that it will also help my shoulder from becoming injured during BUD/S in the future.

1700
5k easy run 23:01

Hopefully I can get some more stuff in tomorrow.

HOOYAH
Drew

Hoping to start Krav Maga soon

Today was a pretty busy day overall. Did have hardly any time to train.
We went out and looked at a Krav Maga gym today, and it is probably my favorite gym I've seen or been too. It offers Krav Maga, MMA, fight fit, and has more. It also has a nice gym with weights, pull up bars, rings, ect. I am probably going to start taking Krav Maga, MMA, and do some fighter fit workouts. For those of you who do not know what Krav Maga is, it is the Israeli special forces fighting program. It involves self defense against Nives, guns, and sticks, and is is designed to teach you how to defend yourself against people who know what they are doing and people who don't know what they are doing. I am hoping to start by summer.
So I'm hoping that by taking Krav Maga, MMA, and and wrestling that I will be pretty Good variety of self defense techniques.

HOOYAH
Drew

AM workout, lower body strength, timed run

0630
Muscular endurance
Circuit: 3 rounds
50 4-count flutter kicks
25 2-count air bikes
25 mason twists

1630
Lower Body
Circuit:
Back squat 3 x 6 #155
Deadlift 3 x 3 #225
Walking lunges 3 x 10 # 45 O/H
GHD sit ups 3 x 15

1710
Endurance:
1.5 mile run 9:50 /considering I had just got done with a leg workout, I was fairly happy with this time. Although, there is always room for improvement.

Stretching afterwards. About 15-20 minutes.

HOOYAH
Drew

Lower body strength, easy run, interval swim

0645
Circuit: 
Reverse crunches 3 x 30
Air squats 3 x 25

1600
Arm strengthening:
•stability ball rows 3 x 30
•ball drops 3 x 20 #5
•foam roll lats, legs, back, forearm
•lat stretch on ball
•sleeper stretch 3 x 30 sec

1640
Circuit: lower body
Front squats 3 x 8 #135**
GHD back extensions 3 x 20

1720
Run:
2 mile easy run

1740
Swim intervals
3 x 100m  (CSS, FS, CSS)

HOOYAH
Drew

AM workout, arm therapy, Easy Run

0645
Sit ups 3 x 30

1620
Arm therapy (arm strengthening)
This some of the stuff I did:
•ball stability on wall 3 x 30sec
•arm pushes 3 x 25
•shoulder band press 3 x 15
•ball drops 3 x 30 each arm #5 ball
•arm rows on stability ball 3 x 30
•box step ups 2 x 20 (very hard)(with band)
•one legged row 3 x 20
•lots of different arm stretches
•mason twists 3 x 30 # 10 ball
•foam roll lats, lower back, legs
•wrist touches (push up position) 3 x 80 with band

Left out some stuff but that's the majority of them.

1920
4 mile Easy Run / not timed but if I guesed it would be around 29-30 minutes.

Hasn't been good weather lately, hoping it gets better.

I've been on the SEAL forum for a while, and been finding some good info, hoping that I will not have to much trouble getting a SEAL contract when I apply to get one after college. Just got to kill the PST, and do well on the ASVAB, AFQT, C-SORT. And of course stay away from waivers if at all possible.

HOOYAH
Drew

Lower Body Strength, PR Deadlift, sprints

Today:

0635

crunches 2 x 60

flutter kicks 2 x 50

1615

Lower Body Strength:

leg curl 3 x 5 #95

split squat 3 x 10 #45 each leg/ for form

PR

Deadlift 5 x #225

Deadlift 1 x 275 Pr

Deadlift 1 x 295 Pr   (took a little video of it)

Sprints:

10 x 10 meters

10 x 20 meters

The ground was to wet to run distance on. Get that in tomorrow 

HOOYAH

Drew

Arm work, light Day

Didnt really have time for much today, i just did a lot of band work and stretching for my arm. (took about 1.5 hours) 
Threw with tape on: 2 x 25 45ft

In PE today we did a physical fitness test for push ups and sit ups in 1 minute
push ups: 53
sit ups: 59

Just resting tonight, hopefully i am going to do the timed mile tomorrow after school.

Sleep: 8 hours
Condition: feeling good, my arm is a little sore from everything, but its getting better slowly but surely.

HOOYAH
Drew

Active recovery

Today is an easy active recovery day.

Today:
6 mile bike

And just was in the pool for about an hour or more.

I also helped me friend Ben max on bench, which he will post the video on his blog later this week.

Went to see The Avengers tonight, great movie, probably in my top 5.

HOOYAH
Drew

Check off list

This is a document of my check of list of exercises to perform each week  it might change, but this is what i have so far.

Light lower body, underwater swimming.

Today was also suppose to be a hard day, but I had complications. My brothers had friends over and they slept outside, so I did it with them. I got like 5 hours of sleep at the most.

Today:
1130
Strength:
Calf raises 3x25 #105
Leg curls 3x10 #75
Leg extensions 3x15 #75
1200
Underwater swim:
Underwater swim 10x10m
Underwater swim 6x20m
Underwater swim 2x30m
Total: 280 meters

1430
Stretching for 20 minutes:
Downward dog
Upward dog
Childs pose
Hurdlers stretch
Neck side to sides
Ect.

I've been working on making a template for myself this summer as well as one for my brother. Just finished a checklist that I'll post later. I will probably do most of my own workouts and throw some SEALFIT stuff in there to this summer to go along with wrestling conditioning if I am able to go.

Sleep: 5 hours
Condition: tired but in good mood. Going to try to get more rest tonight than I did last night.

HOOYAH
Drew

Crazy Day

Today was suppose to be a hard day, but i had a lot going on.

0600
push ups 3x20
sit ups 3x25

1730
1 mile sand bag carry @ #55
3 mile run

Swim:
Just did some underwater swimming, and worked on form for some strokes.

Check out my friend Bens blog he just made today.  go here: http://deticationequalsresults.blogspot.com/

Tomorrow will hopefully be a hard day  

HOOYAH
Drew

Light Day/ Recovery

Today is a light day, going to rest up for a hard day tomorrow.
Today's WOD:

0545
2 mile run

1730
50 double unders
DB squats 3x15 (2)#20
KB swings 3x15 #35

Swim:
50m head lead/front balance
50m head lead back balance
Underwater swims 6x10m
Underwater swim 5x20m
Underwater swim 3x30m

And shot the bball around for a little while.

HOOYAH
Drew

AB RipperX (P90X), swim

0545
AB RipperX
Push ups 4x15

1700
I had arm therapy, and they had me do some pretty good stuff.

1930
Swim
100m FS
100m CSS
400m CSS


Sleep 7 hours
Condition im pretty sore today in my legs. Going to do some stretching before bed.

HOOYAH
Drew

Hard run, Cals, easy run, lower body strength

0545
1 mile run hard

0610
Calisthenics circuit:
Pushups 3x20 (half push ups still)
Sit ups 3x30

1630
Endurance/Stamina
1 mile warm up
4 snakes in 4:03

Strength:
Front squats 3x7 #115
GHD sit ups 3x15 

Walking lunges 2x16 #25 plate above head

Deadlift 1x1 #225 
Deadlift 1x1 #245 pr
Deadlift 1x1 #265 pr

Sit ups 3x10 #20med ball

Notes: 7 hours sleep.
Legs real sore, but overall pretty good.
Just got the liner fixed in my pool today, so hopefully get in a light swim tomorrow.

HOOYAH
Drew

WU run, sprints, lower body strength, CD run

6:15am
Sit ups 3x of as many reps as possible in 1 minute
4:15pm
1 mile WU (7:00)
Sprint intervals 4x50m (all out)

Lower body strength:
Back squats 2x5 #165
Deadlifts 2x8 #165
Back extensions 2x15 (GHD)

1 mile CD run (6:30)

Light KB work
KB swings 2x15 #25 left arm
KB swings 2x15 #25 both arms

Would of done it with right arm, but still hurt.
Tomorrow will hopefully be more of a heavy day.

HOOYAH
Drew

Rest day

Today was a rest day overall.

P90X stretching video about (1 hour)
3 20m underwater swims

In the last week I've been trying to make a workout program for the summer that I can follow. Ill post later when I decide/make my summer program.

HOOYAH
Drew

Deadlifts/ swim

I didnt have a ton of time for working out today, but I was able to fit something in.

Strength
Deadlift 1x3 150#
Deadlift 1x3 170#
Deadlift 1x2 190#
Deadlift 1x1 215#
New 1RM:
Deadlift 1x1 225#

Swim:
100m CSS
100m full side stroke
100m sprinter side stroke

In the last month have really seen some improvement with my overall strength. I went from 210 being my 1RM in Deadlift to now being 225. Hoping everything else continues to go up as well.

HOOYAH
Drew

Getting back in to baseball

today was the first day i was able to throw in the last 3 months, because of the muscles in my arm.

Todays workout was light:

throwing 2x25 at 45 feet apart (my arm still has to be tapped when i throw or hit)\
push ups 2x20 (they have to be half pushups, not cleared to do full)
planks for 2 minutes
50 sit ups

The next week to week and a half i am going to really focuss a lot on strength training and my running. I will hopefully swim some too.

HOOYAH
Drew

LSD run, Ab Ripper

I got up this morning and went for an easy to mile run and came back and did some light stretching.
An ripper after school.

I also had proaxis therapy today and they cleared me to do half pushups(better than nothing).

HOOYAH
Drew

My Opinion on Strength training

This is an article about strength training, and how to work it into you training schedule. If you are having a hard time increasing your strength, then here are a few of the tips that helped me.
To start off strength training is defined as the ability to move maximal load.
As I've said before when I started out, I was working every muscle group every day thinking it would be helpfull to me. Totally wrong! First of all I just want to say that you should never do the same thing day after day after day, and you should not always do the same number of reps and sets. Each week you should try to increase the weight, this is the only way to increase overall strength. If you keep it the same, after a while you will plateau, which will not help you progress at all. There are two types of strenght: absolute strength and relative strength. Absolute strength is how much one can lift all together. Relative strength is how much one can lift according to his size. For example a 180 lb man with a 390lb Deadlift is relatively stronger than a 200 lb man with a 400lb Deadlift.

The human bodys fitness potential will almost never surely be reached. Lifting more weights that are heavy is a very good thing, but if you do not balance it out with endurance (running, swimming, biking) you will lose some of that endurance, and vice versa. Lifting light weight at high reps and in a circuit is also good for muscular endurance and it also can provide a little bit of cardio as well.

Depending on what you are training for is also how you should set your training schedule like. For example; if you are some bodybuilder and all you are wanting to do is build muscle mass or if you are training for the worlds strongest man competition, you might not have a lot of running or swimming in your training plan. It would be mostly all weight training. However, a person training to be in NSW or just in shape should be trying to improve in all areas of fitness(weights,calisthenics, gymnastics, run, swim).

Here's how to improve strength in my opinion.
To increase strength you need to move very heavy weight or work from a disadvantaged position. For example: benching a weight 20-25 times will not increase strength but muscular endurance. So instead of doing 3 sets of 10-12 try doing 3 sets of 3-5 with a heavier weight to increase your strength.

How often:
Like I've said before I used to do the same thing 5 days a week for the exact same number of sets and reps. This is incredibly wrong. To improve strength I would suggest training a muscular group 2 times per week. You could go 3 times, but I recommend two.

Recovery:
Recovery is just as important as the training itself. You should be weaker after a workout, so if you tried the same thing later in the day it should be a lot harder. You get stronger when you sleep, so you should shoot to get around 8 hours of sleep per night. I personally like to have 2 days off between strength routines, it seems like the perfect amount of recovery time. For example; you could strength train upper body on Monday and Thursday and lower body on Tuesday and friday.
Between sets you should also have recovery time. Lower reps the bigger you break should be and the higher reps the lower your breaks. 5 or less reps I take a 2:30 or 3:00 minute break, 6-10 reps 2 minute break, anything higher 1 minute or less break. Also if you are doing circuit training there should be as little rest as possible, move from one exercise to the next.

Scheme:
To see the most improvement in your strength I suggest focussing on one exercise at a time. This means do 1 exercise and finish all the work in that area then move on to the next exercise. Make sure you are changing your rep and set scheme frequently to see maximal improvements.

Exercises:
These are just a few exercises that will help with your overall strength. Later on I will post about exercises and include a list with that.
Lower body: squats, deadlifts, lunges, pistols
Always practice good form with these, and it will also help strengthen your core.
Upper Body: bench, shoulder(military) press, lat pull down, dips, weighted pull ups.

Hope all of this helps you with your strength training. If you have any questions leave it below.
Remember the more variation you can make, the better.
HOOYAH
Drew

Rest Day

Today was mostly a rest day, I also had a lot of homework.
I did the stew smith light shoulder workout after hw.

HOOYAH
Drew

About Me and My Training

I began my training the summer leading into my 8th grade year. I was probably around 5'5 and weighed 100lbs going into that summer (yeah I was small). The only real training I had done prior to that was with sport teams (baseball, football, soccer). So being a new untrained motivated person I started weight lifting on a baseball specific program I had made. It was designed to build muscle mass and help me get bigger. The though of being a Navy SEAL had not even crossed my mind yet, though I had heard of them. My training program consisted of no swimming, very little running, and tons of weight lifting. I was doing leg curls/extensions, bicep curls, squats, lunges, pull downs and more very day; which is not good for you. Those are all good, but when you do the same thing to much it doesn't help you as much. I did this style of program for about two years all the way through my 9th grade summer. However, I do not think that all this training time was wasted or worthless, it taught me some good lessons. 1) being "big" is worthless, when you can't run or swim long distances in good times. 2) variation is one of the most important parts of your training. (I will go into more detail about variation in a later post). 3) you should not over train yourself, because you could be damaging your body. Be smart in your training.
Around the middle of this year (9th grade year) I found out about some programs called Crossfit and SEALFIT. These programs completely changed the way I thought and the way I trained. Shortly after starting SEALFIT, I bought a book called 8 weeks to SEALFIT by Mark Divine. It talks about mental toughness, physical preparation, leadership, teamwork and much more. After reading that book I had such a different feeling torwards my workouts. I had never swam for excercise up until this point. Just around this time I started to think about what I wanted to do when I got older. I knew I didn't want to sit at a desk all day, I wanted to be challenged physically. That's when the SEAL teams came into my mind. It gradually grew more on me, and I found myself constantly thinking about it. After a couple months of thinking about it, I was hooked, I wanted to be a Navy SEAL.
I started looking up information on SEAL training, and on how to get there. So for the last 8-9 months I have been finding videos and information on SEALs, mental preperation, physical preperation, and leadership. I workout 4-5 days per week and try to run 16-20 miles per week, which I am hoping to increase to 24-30MPW. I try to swim 3-4 days per week at different distances and different types of strokes.
I am now at the end of my freshman year of high school and am looking forward to training hard this coming summer.
I hope the mistakes I made help everyone to see what there training should look like if they have dedication and commitment to the same goal I have. If you have any questions please leave a comment below.
Train Hard, Train Safe
HOOYAH
Drew

Metcon/Light weights

After school today me and my friend Blake went out to the football stadium and ran snakes(stadiums).

Snakes 6 laps in 6:23
3 rounds of:
12 leg curls 65#
10 deadlifts 155#
Then:
2.3 mile run
100m swim

HOOYAH
Drew

Run cramps

Right after I got home from church today, I took a run, swam, and did the P90X ab ripperx.

Workout:
3.4 mile run 22 minutes ( on the last mile and a half I got a cramp which lasted the rest of the way back, then my shoe came untied and I had to tie it).
50m swim doing full side stoke
50m swim doing sprinters side stroke
100m swim doing CSS stroke
Then after that stuff I did the ab RipperX

Baseball season is over until summer so I might stay after school tomorrow and run some snakes (stadiums) on the football stadium.

HOOYAH
Drew

Good mix

Today was a pretty good training day overall.

100 4-count flutter kicks
15 leg extensions @ 70#
30 sit ups
15 leg extensions @ 70#
40 bike crunches
15 leg extensions @ 70#
3 minutes to set up next stations.
10 back squats @ 135#
50 4-count flutter kicks
10 back squats @ 135#
1 minute of planks
10 back squats @ 135#
50 4-count flutter kicks

Swim Workout
50m swim doing the drill Head lead/front balance
50m swim doing Head lead/back balance
50m swim useing CSS stroke
100m swim working on form for (full side stroke, and sprinters side stroke)

After that I helped my brother with his workout (tought him about form, some mental toughness tips, and breathing)

Didn't get in a run today, going to do that tomorrow.

HOOYAH
Drew

More workouts on the way

The last couple days have been pretty crazy for me. Tonight was the last night of baseball, until summer. We have recently had family in town that stayed with us for a week, so didn't have time to do much.
I am going to start being more faithful with my workouts and try to step them up a notch… especially once my arm heels fully.
I recently found some good swimming workouts created by Stew Smith, which I will post sometime this next week.
I am working out tomorrow, hopefully a couple times.

HOOYAH
Drew

Leg Curls/ Swim Prep video

This morning workout was:

10 leg curls @ 55#
50 4 count flutter kicks
20 leg curls @ 55#
25 leg levers
30 leg curls @ 55#
40 Hip twists 2 count

My lower back is real sore from yesterdays workout.
Im hoping to purchase some new equipment for my gym sometime during this summer. Ill post later when i know exactly what i want to get.

After the workout i watched this video on the Basics of swimming. Next time i swim i am going to try to learn all of the techniques he explained during the video. Watch it here:
Download video Navy SEAL BUD/S Training Swim Prep - SEALSWCC.COM | Official Website U.S. Navy SEALs

HOOYAH
Drew

Light core

After my game tonight I got home and did a light core workout.
We lost my game, but I went 1 for 2 with a single(and I got hit by a pitch).

Right after I got home I did:
100 4-count flutter kicks
40 sit ups
1 minute of planks
20 scissor kicks

And I was going to go for a run, but it started hailing outside so I didn't go.

Planning on doing another workout tomorrow morning before school.

HOOYAH
Drew

Killer

Since i dont have to be at school until 11:45 i did a workout this morning.
Before i started i stretched for about 25 minutes and foam rolled my legs and lower back.

5 front squats @ 115#
5 front squats @ 125#
5 front squats @ 135#
5 front squats @ 145#
5 front squats @ 155#
3 front squats @ 175#

10 deadlifts @ 135#
10 deadlifts @ 155#
8 deadlifts @ 175#
4 deadlifts @ 195#
2 deadlifts @ 200#

Then i did the AB RIPPERX (P90X)      17 minutes long

All together it took me about 40 minutes to complete. By the end of the AB RIPPER i was dieing.
Most likely going to do another workout later tonight after school.

HOOYAH
Drew

Ab work

Did some ab work earlier tonight.

50 4-count flutter kicks
50 sit ups
20 v ups
20 side crunches each side
50 4-count flutter kicks
50 sit ups

50 air squats

I don't have to be at school until 11:45 the next 3 days, so I am going to do hopefully a lot the next couple of days.

HOOYAH
Drew

Rest Day

Today was somewhat of a rest day for me. High school baseball season ends this coming tuesday, so i am going to try to hit it hard after that is over.

Today:

I took my dog on a 3 mile hike this afternoon.

75 sit ups
1 minute of 6 inches

I am planning on doing a Spartan race sometime in the near future, i am just trying to get a team together right now. I think it would be fun. Ill post later on when i find out my team and when the next race is around where i live.

HOOYAH
Drew

Underwater swimming

The pool went up about 5 degrees to about 65 today.

5 20m under water swims
3 30m under water smims

50 4 count flutter kicks
50 leg levers
50 sit ups

After i did all that i went in and watched Coach Divines "Seven Secrets to Success" viedeo.
http://www.sealfit.com/unbeatable-mind-academy/unbeatable-mind-7-secrets-video/

I have really been looking up a lot of info on the Naval Academey lately, im hoping that im going to be able to go there.

HOOYAH
Drew

4 miles

I ran this morning, the 4 mile route that I run has a lot more hills than
I remembered it having.

4 mile run in 28:58

20 air squats
50 4-count flutter kicks
15 air squats
30 double unders
10 air squats
15 box jumps @ 24"

Hoping to get another workout in later today.

HOOYAH
Drew

Back Squat

Today i maxed out on back squat.

10 x125# BS
10x145# BS
5x165# BS
5x180# BS
1x200# BS
1x210# BS

100 4 count flutter kicks

5 20m underwater swims

HOOYAH
Drew

PR on Deadlift

Deadlift Day

10 deadlifts @ 150#
10 deadlifts @ 160#
5 deadlifts @ 170#
5 deadlifts @ 180#
3 deadlifts @ 190#
1 deadlift @ 200#
1 deadlift @ 215#
1 deadlift @ 220#

My back is going to be sore tomorrow. PR on Deadlift (up 5 pounds).

HOOYAH
Drew

Pool workout

I really hit my arm stretches and band work hard today. Really hope it can get better in the next couple weeks.

100m swim
100 4- count flutter kicks
100m swim
50 sit ups
1 mile run while wet

30 jumping lunges each leg
50 mountain climbers

I can already feel myself getting more comfortable in the water. It seems like the water in my pool gets colder every day.


HOOYAH
Drew

Morning/Afternoon light workouts

Today I couldn't really do a ton because of practice and homework. I'm hoping to do a lot tomorrow and Thursday because of no practice.

Today I did:
This morning:
2 50m swim sprints
10 minutes of water treading
Afternoon:
5 rounds of:
20 air squats
10 24" box jumps
Then
3 50m sprints

I'm really hoping my arm gets better soon do I can start doing some upper body stuff.

HOOYAH
Drew

Last Day of Spring Break

Today I had to do my workout early this morning because I have two baseball games later tonight.

2 mile run for time: 12:15
3 rounds:
12 deadlifts @ 145
15 leg curls @ 55
Then:
3 rounds:
5 pistols each leg
20 walking lunges with 35 lb plate above head

2 mile cool down
200m swim
15 minutes of water treading 60 degree water

After that stuff I got online and found a crossfit journal on programming work outs, it has some good information in it. Im going to start trying to use it when I make my own workouts.

http://library.crossfit.com/free/pdf/06_03_CF_Template.pdf
http://www.crossfitendurance.com/_library/CFJ_McBrian_Endurance(1).pdf

HOOYAH
Drew

Active Recovery

Today was a active recovery day for me. I swam a little bit, played some bball and soccer. I am like 1 to 2 inches away from dunking on 9 and a half feet. I did stretch some today, I did about half the P90X stretching video.
Planning on hitting it pretty hard tomorrow after a couple light days in a row.
HOOYAH
Drew

Light Day

Today was somewhat of a rest day, didn't do any weights.
Did the P90X Ab Ripper and 4 50m swim sprints and then just a 200m swim.
HOOYAH
Drew

1st post

This is my first post on this blog, with many more to come. Since this is my first blog I'm just going to post what I have done the last couple of days. Thursday: 5 mile bike 4 rounds of: 10 Dead lifts @ 180 lbs 10 back squats @ 165 Then: 2 mile run at 7:00 pace 200m swim Friday(today) 1 mile run @ 6:30 3 rounds: 12 front squats @ 135 35 double unders Then: 300m swim 5 15m under water swims (with 5 second intervals) Hopeing to do Stew Smiths light shoulder workout sometime tonight. HOOYAH Drew