Squat
2 x 5 @ 45lbs
1 x 5 @ 100lbs
1 x 3 @ 150lbs
1 x 2 @ 200lbs
3 x 5 @ 255lbs
Bench
2 x 5 @ 45 lbs
1 x 5 @ 95 lbs
1 x 3 @ 135lbs
1 x 2 @ 175lbs
3 x 5 @ 190lbs
Power Cleans
2 x 5 @ 45lbs
1 x 5 @ 50lbs
1 x 3 @ 65lbs
1 x 2 @ 80lbs
3 x 5 @ 95lbs
My eyes were dropping around 8pm last night so I took an extra day off and went to bed. It definately helped this morning as all my lifts felt good. I'm glad I finally got to do Power cleans today, it's such a fun and explosive lift.
This is my last workout of 2009. I've got some good momentum going into 2010.
Wednesday, December 30, 2009
Tuesday, December 29, 2009
Extra rest day
I haven't been sleeping too well lately so I'm taking an extra day off today. This is also in the interest of programing as there will be a WOD on sunday that I'm going to do (one of the gyms on the camp is organizing it so I don't know what wod we'll be doing.). So I'll left Wednesday and Friday, have the WOD on sunday and back to starting strength on Tuesday of next week.
Sunday, December 27, 2009
SS session 4 + Weigh-In
Squat:
2 x 5 @ 45
1 x 5 @ 100
1 x 3 @ 150
1 x 2 @ 200
3 x 5 @ 250
Press
2 x 5 @ 45
1 x 5 @ 70
1 x 3 @ 90
1 x 2 @ 110
3 x 5 @ 130
Pull-ups, 3 sets to failure
5, 5, 2
Weight: 217
I'm not surprised that I gained a couple of pounds, I've been eating alot more as of late. I've also been feeling really tired as of late. Not completely wiped out, but very drained. I'm gonna try to eat a bit more often and see if that helps.
2 x 5 @ 45
1 x 5 @ 100
1 x 3 @ 150
1 x 2 @ 200
3 x 5 @ 250
Press
2 x 5 @ 45
1 x 5 @ 70
1 x 3 @ 90
1 x 2 @ 110
3 x 5 @ 130
Pull-ups, 3 sets to failure
5, 5, 2
Weight: 217
I'm not surprised that I gained a couple of pounds, I've been eating alot more as of late. I've also been feeling really tired as of late. Not completely wiped out, but very drained. I'm gonna try to eat a bit more often and see if that helps.
Friday, December 25, 2009
Starting Strength #3 and Supplements
Yesterday
Squat
2 x 5 @ 45lbs
1 x 5 @ 95lbs
1 x 3 @ 145lbs
1 x 2 @ 195lbs
3 x 5 @ 245lbs (PR)
Bench
2 x 5 @ 45lbs
1 x 5 @ 95lbs
1 x 3 @ 130lbs
1 x 2 @ 170lbs
3 x 5 @ 190lbs (PR)
Chin-ups: 3 sets to failure
5, 4, 4,
My last rep on the bench was very slow, though I think that's because on one of my warm-up sets I loaded too much on the bar.
I've started adding creatine and chondroitin as well as a multi-vitamin on top of my diet. The creatine is to help with recover and chondroitin will help keep my joints in good shape. I'm holding off on the whey because I think I'm getting enough protein with my diet and milk consumption. We'll see how it goes.
Squat
2 x 5 @ 45lbs
1 x 5 @ 95lbs
1 x 3 @ 145lbs
1 x 2 @ 195lbs
3 x 5 @ 245lbs (PR)
Bench
2 x 5 @ 45lbs
1 x 5 @ 95lbs
1 x 3 @ 130lbs
1 x 2 @ 170lbs
3 x 5 @ 190lbs (PR)
Chin-ups: 3 sets to failure
5, 4, 4,
My last rep on the bench was very slow, though I think that's because on one of my warm-up sets I loaded too much on the bar.
I've started adding creatine and chondroitin as well as a multi-vitamin on top of my diet. The creatine is to help with recover and chondroitin will help keep my joints in good shape. I'm holding off on the whey because I think I'm getting enough protein with my diet and milk consumption. We'll see how it goes.
Tuesday, December 22, 2009
Starting Strength Session 2
Squat
2x5 @ 45
1x5 @ 95
1x3 @ 140
1x2 @ 190
3x5 @ 240 PR
Deadlift
2x5 @ 95
1x3 @ 135
1x2 @ 205
1x5 @ 245
Press
2x5 @ 45
1x5 @ 65
1x3 @ 85
1x2 @ 105
3 x 5 @ 125
2x5 @ 45
1x5 @ 95
1x3 @ 140
1x2 @ 190
3x5 @ 240 PR
Deadlift
2x5 @ 95
1x3 @ 135
1x2 @ 205
1x5 @ 245
Press
2x5 @ 45
1x5 @ 65
1x3 @ 85
1x2 @ 105
3 x 5 @ 125
Sunday, December 20, 2009
Starting Strength Day 1
Decided to start today, didn't feel like waiting until monday.
Squat:
2x5 @ 45
1x5 @ 90
1x3 @ 140
1x2 @ 185
3x5 @ 235
Bench Press
2x5 @ 45
1x5 @ 90
1x3 @ 125
1x2 @ 165
3x5 @ 185
Chin-ups: 3 sets to failure
6, 4, 4,
Weight: 214
3 pounds in two weeks, not too bad considering that my diet has been FAR from perfect thanks to the holidays.
Squat:
2x5 @ 45
1x5 @ 90
1x3 @ 140
1x2 @ 185
3x5 @ 235
Bench Press
2x5 @ 45
1x5 @ 90
1x3 @ 125
1x2 @ 165
3x5 @ 185
Chin-ups: 3 sets to failure
6, 4, 4,
Weight: 214
3 pounds in two weeks, not too bad considering that my diet has been FAR from perfect thanks to the holidays.
Friday, December 18, 2009
Thoughts on Rip / Crossfit Drama
So there's alot of drama going on between Coach Rippetoe and Crossfit regarding and incident at one of the certs. You can read one guys side of the story here -----> http://robbwolf.com/
Here is Rip's announcement that he is no longer associated with crossfit as well as some reactions to said news -------> http://startingstrength.com/resources/forum/showthread.php?t=13588
Honestly I haven't paid much attention to it as I try not to bother with any drama, crossfit or no. I don't really label myself a "crossfitter" I do crossfit wods and what not but I don't think that makes me a crossfitter. I have sex, does that make me a pornstar? I take pictures, does that make me a photographer? I've trained in Muay Thai, does that make me a fighter? I don't believe so. In order to "be" something, I believe you have to make a serious commitment to said thing. I consider myself a musician because I have spent many hours playing music. Doing crossfit doesn't automatically make you a crossfitter like most people think, now if all you do is eat, sleep, drink, shit crossfit...well then you're a crossfitter. So while I may not be crossfitter, I do have an opinion on this matter.
Overall I think it's a bunch of melodramatic bullshit perpetuated by people who have their heads so far up their own asses that they can't stand to listen to an opinion that differs from their own. And I also believe that, like most drama, doesn't really fucking matter.
There's a quote in one of the responses that I absolutely love...
"Meh, anyways. All of this is kind of depressing. The good news is that for now I can just keep on doing what I am doing and ignore it without much of any impact on my life, as long as there remain gyms in the area where I can still work out, and some knowledgeable people to listen to and help out along the way."
At the end of the day this news isn't going to affect me one damn bit. I'm not going to lose sleep over it, my diet isn't going to change because of it and I'm damn sure not going to let it affect my workouts. I'm going to (eventually) check out affiliates and if I find one with good, honest and quality trainers who are helpful and supportive, then I'll join said affiliate. If all the affiliates around me are full of jerks, then I'll buy my own set of equipment or find a good person with a garage gym and work out that way. I'm going to do what's best for me and my workouts.
Now I know that this news will get some CFers fucking Vibrams in a bunch. They'll raid the message boards with rightious indignation and lose sleep wondering if Rip will ever come to a cert again. They'll stress themselves out researching all the reasons why X diet is better then Y diet or why CF is better than SS. If you are one of these people, I suggest you stop and re-evaluate the priorities in your life because they are fucked up. Rip's dissassociation with Crossfit doesn't mean crossfit is going to fucking die. Sure he may not be at certs anymore for you to bow down and kiss his arse. But the last time I checked he works out of Witchata Falls and has his own lectures and what not. I'm sure if you go to the Starting Strength boards, you can find out when and where they are. And if your lucky, he might just let you touch him! (hears 1,000s of dudes cream their pants.)
Disclaimer: The description above does not apply to those that work at the actual CF HQ and who this news legitimately affects their business plans and what not.
When it all comes down to it, you're either going to get under the bar and make it happen or not. You're either going to choose one diet or another or come up with your own. And if this news stops you from doing any of that, than you're a fucking pussy. Crossfit, Starting Strength and all the different variations thereof serve one purpose....to make you stronger and better as a person. It doesn't matter what you call your workouts or whose idiom you follow....a bench press is still a bench press. Don't let other people's drama stop you from improving yourself. Because at the end of the day you have to look yourself in the mirror and settle with yourself that you've done your best at whatever it is you do.
So if you wonder where I stand (you don't? well.... I'm gonna tell you anyway since it's my blog) on all of this. My stand is in the fucking gym, loading up the bar for my next set. It's at the dinning facility eating like a caveman and drinking milk, it's in my room relaxing after a hard days of moving weights around.
Either get under the bar and make it happen, or don't. The choice is yours.
Here is Rip's announcement that he is no longer associated with crossfit as well as some reactions to said news -------> http://startingstrength.com/resources/forum/showthread.php?t=13588
Honestly I haven't paid much attention to it as I try not to bother with any drama, crossfit or no. I don't really label myself a "crossfitter" I do crossfit wods and what not but I don't think that makes me a crossfitter. I have sex, does that make me a pornstar? I take pictures, does that make me a photographer? I've trained in Muay Thai, does that make me a fighter? I don't believe so. In order to "be" something, I believe you have to make a serious commitment to said thing. I consider myself a musician because I have spent many hours playing music. Doing crossfit doesn't automatically make you a crossfitter like most people think, now if all you do is eat, sleep, drink, shit crossfit...well then you're a crossfitter. So while I may not be crossfitter, I do have an opinion on this matter.
Overall I think it's a bunch of melodramatic bullshit perpetuated by people who have their heads so far up their own asses that they can't stand to listen to an opinion that differs from their own. And I also believe that, like most drama, doesn't really fucking matter.
There's a quote in one of the responses that I absolutely love...
"Meh, anyways. All of this is kind of depressing. The good news is that for now I can just keep on doing what I am doing and ignore it without much of any impact on my life, as long as there remain gyms in the area where I can still work out, and some knowledgeable people to listen to and help out along the way."
At the end of the day this news isn't going to affect me one damn bit. I'm not going to lose sleep over it, my diet isn't going to change because of it and I'm damn sure not going to let it affect my workouts. I'm going to (eventually) check out affiliates and if I find one with good, honest and quality trainers who are helpful and supportive, then I'll join said affiliate. If all the affiliates around me are full of jerks, then I'll buy my own set of equipment or find a good person with a garage gym and work out that way. I'm going to do what's best for me and my workouts.
Now I know that this news will get some CFers fucking Vibrams in a bunch. They'll raid the message boards with rightious indignation and lose sleep wondering if Rip will ever come to a cert again. They'll stress themselves out researching all the reasons why X diet is better then Y diet or why CF is better than SS. If you are one of these people, I suggest you stop and re-evaluate the priorities in your life because they are fucked up. Rip's dissassociation with Crossfit doesn't mean crossfit is going to fucking die. Sure he may not be at certs anymore for you to bow down and kiss his arse. But the last time I checked he works out of Witchata Falls and has his own lectures and what not. I'm sure if you go to the Starting Strength boards, you can find out when and where they are. And if your lucky, he might just let you touch him! (hears 1,000s of dudes cream their pants.)
Disclaimer: The description above does not apply to those that work at the actual CF HQ and who this news legitimately affects their business plans and what not.
When it all comes down to it, you're either going to get under the bar and make it happen or not. You're either going to choose one diet or another or come up with your own. And if this news stops you from doing any of that, than you're a fucking pussy. Crossfit, Starting Strength and all the different variations thereof serve one purpose....to make you stronger and better as a person. It doesn't matter what you call your workouts or whose idiom you follow....a bench press is still a bench press. Don't let other people's drama stop you from improving yourself. Because at the end of the day you have to look yourself in the mirror and settle with yourself that you've done your best at whatever it is you do.
So if you wonder where I stand (you don't? well.... I'm gonna tell you anyway since it's my blog) on all of this. My stand is in the fucking gym, loading up the bar for my next set. It's at the dinning facility eating like a caveman and drinking milk, it's in my room relaxing after a hard days of moving weights around.
Either get under the bar and make it happen, or don't. The choice is yours.
Thursday, December 17, 2009
Switching it Up
So it's been a little over two weeks and I'm deciding to switch my plan up a bit. Admittedly I haven't been super strict on sticking with my plan thanks to flag football. But with that out of the way I can now really focus on my strength.
I've always felt that my strength was my biggest limiting factor in my WODs. So I'm going to go on a "Starting Strength" cycle. It's a very basic barbell program that was created by Mark Rippitoe that's meant for pure strength gains. If you want more information you and check it out here ----------> http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
I'll be doing the "Witcita Falls Novice Program". It emphasizes the basic lifts, (i.e. Bench Press, Shoulder Press, Squats, Deadlifts) and also adds in Power Cleans, Pull-ups and Chin-ups which I like because the Pull-ups are something I need to work on and I love power cleans. The program calls for 3 non-consecutive days of lifting which gives me more time to devote to music and work stuff if I need to. I'll probably add a WOD or running here and there to balance things out. I'll still stick with my diet except for drinking a bit more milk for the extra protien. I'll be checking my weight weekly to make sure I'm not putting on too much weight. I'll no doubt gain a few pounds but I should see my body fat dimish as well.
I'm excited about this new program because I've learned that I love to lift heavy shit, and this will help me to lift even heavier shit down the road. I can't tell you how satisfying it is to take a barbell loaded with some weights, and to press it over my head, or pull it up off the ground. Especially for me because I was always the skinny, weak kid in school. If only I would've known the benefits of barbell training when I was younger....
I've always felt that my strength was my biggest limiting factor in my WODs. So I'm going to go on a "Starting Strength" cycle. It's a very basic barbell program that was created by Mark Rippitoe that's meant for pure strength gains. If you want more information you and check it out here ----------> http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki
I'll be doing the "Witcita Falls Novice Program". It emphasizes the basic lifts, (i.e. Bench Press, Shoulder Press, Squats, Deadlifts) and also adds in Power Cleans, Pull-ups and Chin-ups which I like because the Pull-ups are something I need to work on and I love power cleans. The program calls for 3 non-consecutive days of lifting which gives me more time to devote to music and work stuff if I need to. I'll probably add a WOD or running here and there to balance things out. I'll still stick with my diet except for drinking a bit more milk for the extra protien. I'll be checking my weight weekly to make sure I'm not putting on too much weight. I'll no doubt gain a few pounds but I should see my body fat dimish as well.
I'm excited about this new program because I've learned that I love to lift heavy shit, and this will help me to lift even heavier shit down the road. I can't tell you how satisfying it is to take a barbell loaded with some weights, and to press it over my head, or pull it up off the ground. Especially for me because I was always the skinny, weak kid in school. If only I would've known the benefits of barbell training when I was younger....
Wednesday, December 16, 2009
Back at it
Lifting Day
Squats: 195, 205, 215,225,235 (PR)
Bench: 135, 145,155,165,185 (PR)
Shoulder Press: 95,105,115, 125, 135 (fail 1 rep)
Deadlift: 205, 215, 225, 235, 245 (PR)
Legs still felt sore and achey today, I'm guessing leftover from flag football it made the deadlifts feel alot harder but my squat was good to go.
Squats: 195, 205, 215,225,235 (PR)
Bench: 135, 145,155,165,185 (PR)
Shoulder Press: 95,105,115, 125, 135 (fail 1 rep)
Deadlift: 205, 215, 225, 235, 245 (PR)
Legs still felt sore and achey today, I'm guessing leftover from flag football it made the deadlifts feel alot harder but my squat was good to go.
Sunday, December 13, 2009
Getting redundant
Had a flag football game tonight and we actually won, which is good.
But that means we've got play yet another game tommorrow evening, which is bad.
My legs are sore as fuck and my joints are killing me.
The season ends on thursday either way, so I'll be able to really focus on my lifting and wods next week.
But that means we've got play yet another game tommorrow evening, which is bad.
My legs are sore as fuck and my joints are killing me.
The season ends on thursday either way, so I'll be able to really focus on my lifting and wods next week.
Saturday, December 12, 2009
Death by Squats
I was going to take today off because of my back, then I remember how cranky I got earlier this week when I didn't work out so I told myself to "Harden the fuck up!"
Death by Squats
Using a 45 pound bar complete 1 squat the first minute, 2 squats the second, 3 the third… etc. Continue in this manner until you can no longer complete the requisite number of squats within the one minute interval. - For an added bonus, do overhead squats for the first 12 minutes (rounds), front squats for rounds 13 – 24, and back squats for the remainder
13 minutes and 10 front squats
I did this one slightly wrong, I switched to front squats on the 11th minute. Workouts like these are deceptively brutal because in the early rounds you're only doing a small amount of reps and weight so you get alot of rest but later on those squats start to take a toll on the legs and suddenly it feels like your squating a hell of alot more than #45.
My back started tightening up again when I got done, probably from the overhead squats. Oh well, hot patch and anti-inflams will make it all better.
Death by Squats
Using a 45 pound bar complete 1 squat the first minute, 2 squats the second, 3 the third… etc. Continue in this manner until you can no longer complete the requisite number of squats within the one minute interval. - For an added bonus, do overhead squats for the first 12 minutes (rounds), front squats for rounds 13 – 24, and back squats for the remainder
13 minutes and 10 front squats
I did this one slightly wrong, I switched to front squats on the 11th minute. Workouts like these are deceptively brutal because in the early rounds you're only doing a small amount of reps and weight so you get alot of rest but later on those squats start to take a toll on the legs and suddenly it feels like your squating a hell of alot more than #45.
My back started tightening up again when I got done, probably from the overhead squats. Oh well, hot patch and anti-inflams will make it all better.
Friday, December 11, 2009
"The Chief"
The Chief
3 x 3 minute sets of as many rounds as possible (AMRAP) of
3 power cleans
6 push-ups
9 squats
1 min rest between sets.
Set 1: 3 rounds and 3 power cleans (#115)
Set 2: 2 rounds and 1 power clean (#95)
Set 3: 1 round
I went too heavy on my first set because my back started tightening up something fierce before the second round. By the third round it hurt so much I could barely move the weight, I did my one set and called it quits. Even if I didn't have a flag football game I was running the risk of really hurting myself. The workout is actually supposed to be 5 sets but there was no way I was getting that.
I've been wanting to do this one for a while since Tamara loves it so much. It's definately a solid workout as the power cleans fucking smoke you. I'm pissed I didn't get to really finish it because of my back. I've got some Icy Hot patches on it now and it's feeling better although still tight. I'm taking tommorrow off to rest it. Guess I need to scale my weights back...
3 x 3 minute sets of as many rounds as possible (AMRAP) of
3 power cleans
6 push-ups
9 squats
1 min rest between sets.
Set 1: 3 rounds and 3 power cleans (#115)
Set 2: 2 rounds and 1 power clean (#95)
Set 3: 1 round
I went too heavy on my first set because my back started tightening up something fierce before the second round. By the third round it hurt so much I could barely move the weight, I did my one set and called it quits. Even if I didn't have a flag football game I was running the risk of really hurting myself. The workout is actually supposed to be 5 sets but there was no way I was getting that.
I've been wanting to do this one for a while since Tamara loves it so much. It's definately a solid workout as the power cleans fucking smoke you. I'm pissed I didn't get to really finish it because of my back. I've got some Icy Hot patches on it now and it's feeling better although still tight. I'm taking tommorrow off to rest it. Guess I need to scale my weights back...
More goals
Some lifting goals I have. These are 1 rep max's. All weight is in lbs.
Bench Press: 250 (1 1/4 body weight)
Shoulder Press: 150 (3/4's body weight)
Squat: 300 (1 1/2 body weight)
Deadlift: 300 (1 1/2 bodyweight)
I believe I can acomplish these before I get out of Kuwait.
Bench Press: 250 (1 1/4 body weight)
Shoulder Press: 150 (3/4's body weight)
Squat: 300 (1 1/2 body weight)
Deadlift: 300 (1 1/2 bodyweight)
I believe I can acomplish these before I get out of Kuwait.
Thursday, December 10, 2009
Game time!
So I overslept this morning and was rather cranky during the day about it. That's what I get for skipping a workout yesterday. I was going to do a WOD today but we got a last minute notice that our flag football team had made the playoffs and were playing tonight. So I got my workout running around the field. We won, I didn't have any catches and I missed a couple of "tackles" but we won so I'll take it. We now have a game tommorrow evening. I'm going to try and wake up early to run the 5k tommorrow, if for some reason I don't make it then I'm going to do "The Chief" before the game (the game isn't until 8:30 so I'll have plenty of time to recover). If I do make the 5k then I'll do the Chief on Saturday. I want to see if this WOD is all that Tamara makes it out to be.
Tuesday, December 8, 2009
Good day!
Crossfit Warm up
Lunch time lifts
Bench 5x5: 115,135,145,155,165
Shoulder Press 5x5: 85,95,105,115,125
Deadlift 5x5: 195,205,215,25,235
Didn't get to my squats today because a bunch of jackasses were hogging the squat rack to do some sort shrugs and crap.
Evening running intervals
4x400
1:34, 1:36, 1:49, 1:39
Not sure what happened on the third interval, that was an abomination.
Lunch time lifts
Bench 5x5: 115,135,145,155,165
Shoulder Press 5x5: 85,95,105,115,125
Deadlift 5x5: 195,205,215,25,235
Didn't get to my squats today because a bunch of jackasses were hogging the squat rack to do some sort shrugs and crap.
Evening running intervals
4x400
1:34, 1:36, 1:49, 1:39
Not sure what happened on the third interval, that was an abomination.
Monday, December 7, 2009
Bumps in the road
Sunday ended up being a really odd day, I guess that's what I get for staying up all night to watch the UFC fights. Ended up falling alseep at random points during the day and then oversleeping and missing the flag football game. Had a mini-mental meltdown of sorts, went to bed and woke up today feeling right as rain.
Had a late day at work today so I decided to push today's work out to tommorrow. So in the morning I'll do my intervals and then in the evening or lunch time I'll do my basic lifting.
Had a late day at work today so I decided to push today's work out to tommorrow. So in the morning I'll do my intervals and then in the evening or lunch time I'll do my basic lifting.
Saturday, December 5, 2009
Deadlift, Bench Press and sleep monster
I had every intention of getting up early and running a 5k this morning but the damned sleep monster wouldn't let me get up this morning until it was too late. Still I probably needed the sleep more than anything.
Warm-up
2 x
10 pull-up machine 110lbs assisted
10 push-ups
10 sit-ups
10 squats
Workout
Deadlifts 5x5: 185,195,205,215,220
Bench Press 5x5: 95,115,125,135,145
Deadlifts are one of those lifts that I love after I've done it but fucking hate while doing it. Especially now that I use proper from instead of the "stripper" deadlifts like I used to. It didn't help my legs were sore from the squats and sprinting yesterday. I went lighter on my bench because my elbows were still sore from my presses. Overall I don't think I'm too far from my old PRs it's just a matter of reminding my body that it can actually put up the weights.
No WOD for me tommorrow, I'm going to be staying up all night and watching the Ultimate Fighter Finale. It comes on a 5am and if I go to sleep now I'm going to sleep through it. Plus I've got a flag football game tommorrow and I'm pretty sore as it is. Monday's a rest day and then I'll hit the program fully starting tuesday.
Warm-up
2 x
10 pull-up machine 110lbs assisted
10 push-ups
10 sit-ups
10 squats
Workout
Deadlifts 5x5: 185,195,205,215,220
Bench Press 5x5: 95,115,125,135,145
Deadlifts are one of those lifts that I love after I've done it but fucking hate while doing it. Especially now that I use proper from instead of the "stripper" deadlifts like I used to. It didn't help my legs were sore from the squats and sprinting yesterday. I went lighter on my bench because my elbows were still sore from my presses. Overall I don't think I'm too far from my old PRs it's just a matter of reminding my body that it can actually put up the weights.
No WOD for me tommorrow, I'm going to be staying up all night and watching the Ultimate Fighter Finale. It comes on a 5am and if I go to sleep now I'm going to sleep through it. Plus I've got a flag football game tommorrow and I'm pretty sore as it is. Monday's a rest day and then I'll hit the program fully starting tuesday.
New Goal
I've been thinking of what would be the best way to really cap off my 90 days of pain as well as give me a good idea of how far I've come. I also am looking for a little extra something to keep me focused on what I'm doing. I've decided that I'm going to do "Murph" on the last day.
For those of you that don't know here is what "Murph" Consists of...
1 mile run
100 pull-ups
200 push-ups
300 sit-ups
1 mile run
To me it's pretty much the epitome of WODS by the sheer amount of running and insane amount of reps. It's a beat of a WOD and therefore an approprate ending to my 90 days and my tour of duty.
For those of you that don't know here is what "Murph" Consists of...
1 mile run
100 pull-ups
200 push-ups
300 sit-ups
1 mile run
To me it's pretty much the epitome of WODS by the sheer amount of running and insane amount of reps. It's a beat of a WOD and therefore an approprate ending to my 90 days and my tour of duty.
Friday, December 4, 2009
And so it begins...
Day 90
Weight 217
Warm-up
5 pull-ups (dead hang)
10 push-ups
10 sit-ups
10 squats
Workout
Shoulder Press 5x5: 65, 85, 95, 115, 125 (1 rep)
Back Squats 5x5: 185,195,205,215,220
Flag football
Had to cut my lifts short due to the football game. I'll do deadlifts and bench press tommorrow. My lifts felt good and I don't think I'm too far off from my original PRs. I think I ramped up the shoulder press a little to quickly though. I'm mainly trying to see where my lifts are at so I know what to program for next week.
I'm not really surprised at my weight as I ate like shit for the past month. I'm about 10lbs heavier than before I went on leave and I'm definately feeling the lack of workouts.
Tommorrow I plan on getting up and running the 5k here and then I'll hit my lifts in the evening. I was going to hit a WOD on sunday as the gym is catching on to crossfit but I found out that we've got a game sunday night and practice early on so I'll probably hit a WOD on my own in the morning. Gonna have to figure out which one to start out with though...
Weight 217
Warm-up
5 pull-ups (dead hang)
10 push-ups
10 sit-ups
10 squats
Workout
Shoulder Press 5x5: 65, 85, 95, 115, 125 (1 rep)
Back Squats 5x5: 185,195,205,215,220
Flag football
Had to cut my lifts short due to the football game. I'll do deadlifts and bench press tommorrow. My lifts felt good and I don't think I'm too far off from my original PRs. I think I ramped up the shoulder press a little to quickly though. I'm mainly trying to see where my lifts are at so I know what to program for next week.
I'm not really surprised at my weight as I ate like shit for the past month. I'm about 10lbs heavier than before I went on leave and I'm definately feeling the lack of workouts.
Tommorrow I plan on getting up and running the 5k here and then I'll hit my lifts in the evening. I was going to hit a WOD on sunday as the gym is catching on to crossfit but I found out that we've got a game sunday night and practice early on so I'll probably hit a WOD on my own in the morning. Gonna have to figure out which one to start out with though...
Thursday, December 3, 2009
Introduction
You see the fatass in the picture up there? Yeah, that's me. I'm not very happy with me right now so I'm going to change all (as opposed to whining about it like most people do).
Currently I'm in Camp Arifjan, Kuwait serving out the last 3-4 months of my deployment. One of my goals for my deployment was to get into the best shape of my life, unfortunately I haven't much lived up to that goal. I've got just a little over 90 days left in country and I've decided to focus on two aspects of my life that have been neglected. Bass playing and Working out, hence the title. This blog is mainly going to focus on my crossfit workouts and physical progress though I will probably talk about bass playing from time to time.
For the first 30 days, I plan on doing the crossfit 3 days on 1 day off cycle. But instead of doing just wods I'm going to break it down like this.
Day 1: Basic Lifts and Skill work
Day 2: WOD
Day 3: Intervals (either run or elliptical
Day 4: off
Day 5: Oly lifts and skill work
Day 6: WOD
Day 7: Intervals
Day 8: Off
Repeat
The reason I'm breaking it down like this is because I want to work on all areas at once and bring up my basic strength, endurence and lifts at the same time. I've done just WODs (btw WODs stand for Workout of the Day, if you don't know what that is visit http://www.crossift.com/) and I've found it too be just a little to random for my liking, plus most of the time I really don't know what weights I should be lifting and I tend to underestimate myself and scale too much. This way I can really get a good idea of what weights I can handle with all of my lifts which will help me handle CF programing down the road.
The purpose of the intervals is two fold. A) to get my basic cardio up and B) to help burn off some fat. Now I'm sure some CF nazi will have a brain anurisum and start wanting to lecture me about doing "just" cardio. If you're going to lecture me and start going into scientific detail or throw a bunch of web articles at me, save your fucking breath (or fingers as it were) because I don't want to hear it. Running is a skill and it's something that I really want to focus on. I was a runner throughout high school and college and I want to get in much better running shape. Don't get me wrong, I'm open to suggestion but save your lectures for the Crossfit Forum. This is the program I'm working with and if you don't like it you can cry into a chalk bucket for all I care.
For my diet I'll be going with a modified Paleo diet. I'll cut out soda's, shitty foods, breads and simple carbs for the most part. I'll still drink milk because I fucking love it and it's good for me (29 years I've only broken one bone and I've drank milk pretty much my whole life...coincedence? I think not...). My choices of food are pretty limited to whatever they serve in the dinning facility but I've learned how to work around it to get pretty much what I want. And if any of you zone/paleo nazi's out get some sand in their pussies about my diet can also STFU with the lectures. I know myself better than you and I know what works for me.
If you haven't noticed, I tend to use colorful language in my blog. If this upsets you, go cry in a fucking corner and get over it or don't read my blog. That's a novel concept for some I know but I assure you that no one is going to shoot you if you decide not to read my blog. It'll be fine, really...I won't lose any sleep over you not reading my blog.
So that's about it, if I haven't scared you off by now, give yourself a gold star and stick around to hear my tales of lifting heavy shit, eating like a caveman and rocking the fuck out. Hope you enjoy reading this as I will enjoy writing it.
90 days of pain starts tommorrow (technically today as it's after midnight.)
Currently I'm in Camp Arifjan, Kuwait serving out the last 3-4 months of my deployment. One of my goals for my deployment was to get into the best shape of my life, unfortunately I haven't much lived up to that goal. I've got just a little over 90 days left in country and I've decided to focus on two aspects of my life that have been neglected. Bass playing and Working out, hence the title. This blog is mainly going to focus on my crossfit workouts and physical progress though I will probably talk about bass playing from time to time.
For the first 30 days, I plan on doing the crossfit 3 days on 1 day off cycle. But instead of doing just wods I'm going to break it down like this.
Day 1: Basic Lifts and Skill work
Day 2: WOD
Day 3: Intervals (either run or elliptical
Day 4: off
Day 5: Oly lifts and skill work
Day 6: WOD
Day 7: Intervals
Day 8: Off
Repeat
The reason I'm breaking it down like this is because I want to work on all areas at once and bring up my basic strength, endurence and lifts at the same time. I've done just WODs (btw WODs stand for Workout of the Day, if you don't know what that is visit http://www.crossift.com/) and I've found it too be just a little to random for my liking, plus most of the time I really don't know what weights I should be lifting and I tend to underestimate myself and scale too much. This way I can really get a good idea of what weights I can handle with all of my lifts which will help me handle CF programing down the road.
The purpose of the intervals is two fold. A) to get my basic cardio up and B) to help burn off some fat. Now I'm sure some CF nazi will have a brain anurisum and start wanting to lecture me about doing "just" cardio. If you're going to lecture me and start going into scientific detail or throw a bunch of web articles at me, save your fucking breath (or fingers as it were) because I don't want to hear it. Running is a skill and it's something that I really want to focus on. I was a runner throughout high school and college and I want to get in much better running shape. Don't get me wrong, I'm open to suggestion but save your lectures for the Crossfit Forum. This is the program I'm working with and if you don't like it you can cry into a chalk bucket for all I care.
For my diet I'll be going with a modified Paleo diet. I'll cut out soda's, shitty foods, breads and simple carbs for the most part. I'll still drink milk because I fucking love it and it's good for me (29 years I've only broken one bone and I've drank milk pretty much my whole life...coincedence? I think not...). My choices of food are pretty limited to whatever they serve in the dinning facility but I've learned how to work around it to get pretty much what I want. And if any of you zone/paleo nazi's out get some sand in their pussies about my diet can also STFU with the lectures. I know myself better than you and I know what works for me.
If you haven't noticed, I tend to use colorful language in my blog. If this upsets you, go cry in a fucking corner and get over it or don't read my blog. That's a novel concept for some I know but I assure you that no one is going to shoot you if you decide not to read my blog. It'll be fine, really...I won't lose any sleep over you not reading my blog.
So that's about it, if I haven't scared you off by now, give yourself a gold star and stick around to hear my tales of lifting heavy shit, eating like a caveman and rocking the fuck out. Hope you enjoy reading this as I will enjoy writing it.
90 days of pain starts tommorrow (technically today as it's after midnight.)
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