Monday, July 30, 2012

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

Sunday, July 29, 2012

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

Friday, July 27, 2012

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

Thursday, July 26, 2012

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

Wednesday, July 25, 2012

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

Tuesday, July 24, 2012

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

Monday, July 23, 2012

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

Friday, July 20, 2012

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

Thursday, July 19, 2012

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

Wednesday, July 18, 2012

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

Tuesday, July 17, 2012

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

Monday, July 16, 2012

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



Saturday, July 14, 2012

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

Friday, July 13, 2012

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

Thursday, July 12, 2012

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

Wednesday, July 11, 2012

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

Tuesday, July 10, 2012

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

Monday, July 9, 2012

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

Friday, July 6, 2012

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

Thursday, July 5, 2012

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

Tuesday, July 3, 2012

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

Monday, July 2, 2012

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