So I got to sleep in today it was much needed. And when I say sleep in I'm writing this from bed at 11am. So time to get up crush some food and get on with my day.
Today's plan......
Rest
I'm gonna get after it tomorrow but today is gonna be quality time with the dog. Then of course we have the men's final four tonight.
Saturday, March 31, 2012
Friday, March 30, 2012
Why helllloooo Friday!
I think I could enjoy this Friday a little more if I could walk stairs or even feel my legs. That being said I have no choice but to hit it hard tonight due to all the bad choices I will no doubt make with tomorrow being NCAA final four. F you stupid lunges!
Today's plan....
21 dead lifts 185#
30 toes to bar
18 dead lifts
60 push ups
15 dead lifts
30 hollow rocks
12 dead lifts
60 pushups
Ok push ups are my enemy but I'm gonna get there ass tonight. The rest shouldn't be a problem but those last 60 will taunt me I know it!
Results........
Ok so I will admit my legs like everyone else were wrecked from yesterday . But I was determined to push tonight and my man man Dale was back so it was gonna be fun at class. Well Rog had us for warm up running ( 2nd least favorite) and core ( omfg fml big time least favorite) needless to say i wasnt happy.then I was informed instead of 185# I'd be doing 225# (fuck yeah) so that made me feel better a little I guess. Workout went as plan beasted the deads pushed on all the others best I could. Pushups limited me and forced me to take brakes they need to get better ASAP. So 13:33 with a big help from Dale who pushed the pace. Now time for pizza and dark and stormies can I get up for a hungover 7am class hmmm tune in and find out TGIF all!
Today's plan....
21 dead lifts 185#
30 toes to bar
18 dead lifts
60 push ups
15 dead lifts
30 hollow rocks
12 dead lifts
60 pushups
Ok push ups are my enemy but I'm gonna get there ass tonight. The rest shouldn't be a problem but those last 60 will taunt me I know it!
Results........
Ok so I will admit my legs like everyone else were wrecked from yesterday . But I was determined to push tonight and my man man Dale was back so it was gonna be fun at class. Well Rog had us for warm up running ( 2nd least favorite) and core ( omfg fml big time least favorite) needless to say i wasnt happy.then I was informed instead of 185# I'd be doing 225# (fuck yeah) so that made me feel better a little I guess. Workout went as plan beasted the deads pushed on all the others best I could. Pushups limited me and forced me to take brakes they need to get better ASAP. So 13:33 with a big help from Dale who pushed the pace. Now time for pizza and dark and stormies can I get up for a hungover 7am class hmmm tune in and find out TGIF all!
Thursday, March 29, 2012
Is it the weekend yet???
Wee bit sore this morning but in the good way. Got some sprints done on the treadmill this morning and am gonna hit the 615 cfsk class before coaching there tonight. Long ass amrap tonight having flash backs to 12.3 were I felt like my lungs were trying to climb out of my body.
The plan.....
25 min amrap
100 walking lunges
30 wall balls
20 push presses 105#
10 ball slams
Results......
Wow so I was happy to get 3 full rounds plus 17 reps of lunges. I paid for it I hurt bad at the end of this couldn't feel my legs. Push press I did 115# and that was a welcome rest from the rest of the workout. Went to 515 class for the first time great group now home to shower before I head back to teach. Is it Friday yet???
The plan.....
25 min amrap
100 walking lunges
30 wall balls
20 push presses 105#
10 ball slams
Results......
Wow so I was happy to get 3 full rounds plus 17 reps of lunges. I paid for it I hurt bad at the end of this couldn't feel my legs. Push press I did 115# and that was a welcome rest from the rest of the workout. Went to 515 class for the first time great group now home to shower before I head back to teach. Is it Friday yet???
Wednesday, March 28, 2012
Light weight baby!!!
I'm excited for today going for max back squat. I woke up feeling great after a day off yesterday legs feel good been on the road to 400# for a bit is today the day?
Today's plan.....
Back squat 5-5-5-5 goal 1rep max
Teach 730
830 vampire late night met con (cf southie)
18-15-12-9-6-3
200m run
Toes to bar
Results.....,
So I snuck into the noon class to try and tackle that 400# goal. Felt great through 385# which was a PR. Had 400# halfway 2x but it wasn't in the cards today. Happy with the effort.
Class was great got to work with a great group.
Toes to bar sprint workout went great kenny stayed to do it with me cranked it out in 14:11 pushed on the sprints best I could. Toes to bar get easier by the day . Wod frigging killed me my running needs to get better and quick.
Time to go home and get intimate with my foam roller my body needs it.
Today's plan.....
Back squat 5-5-5-5 goal 1rep max
Teach 730
830 vampire late night met con (cf southie)
18-15-12-9-6-3
200m run
Toes to bar
Results.....,
So I snuck into the noon class to try and tackle that 400# goal. Felt great through 385# which was a PR. Had 400# halfway 2x but it wasn't in the cards today. Happy with the effort.
Class was great got to work with a great group.
Toes to bar sprint workout went great kenny stayed to do it with me cranked it out in 14:11 pushed on the sprints best I could. Toes to bar get easier by the day . Wod frigging killed me my running needs to get better and quick.
Time to go home and get intimate with my foam roller my body needs it.
Tuesday, March 27, 2012
Today's Plan.....
Rest
After the 12.5 Open workout and the boozefest after would it was amazing i did as well as I did yesterday. shoulders are a little beat up form the C2B pull ups and snatches the last two days so a day off is needed. Tues and a weekend day depending on my schedule will be my rest days with a early plan for Monday and Thursdays to be double days of some sort. trial and error will tell me if that's a wise choice or not.
Hopefully heading to the UCONN women's elite eight game tonight back at it tomorrow.
Rest
After the 12.5 Open workout and the boozefest after would it was amazing i did as well as I did yesterday. shoulders are a little beat up form the C2B pull ups and snatches the last two days so a day off is needed. Tues and a weekend day depending on my schedule will be my rest days with a early plan for Monday and Thursdays to be double days of some sort. trial and error will tell me if that's a wise choice or not.
Hopefully heading to the UCONN women's elite eight game tonight back at it tomorrow.
Monday, March 26, 2012
First day of a long journy
Well not sure how i'm gonna like this whole blogging thing or if i will even stick with it but here we go...
So the 2012 Crossfit Games Open closed last night and it seems I am the 1,611 fittest man in the northeast region. That being said that is not gonna cut it. I know what people say, "oh you did great " or "you should be proud of yourself you have come so far". Both true i'm very proud of what I've done but i know i'm so much better. In the last year Crossfit has really pointed me in the direction to a better more fun and complete life, and if continued on this path it may even open the door to that life but that is not my style i wanna kick that bad boy in and jump into that life rather then tip toe in. So I have a year what will I do to prepare and have say a 1,000 position improvment from this year to next? tune in here to find out.
Today's plan....
615 class
4 rds for time
27 box jumps
20 burpees
11 squat cleans 145#
730 teach
830 late vampire lift session
1)Snatch 60% x3, 70% x3 75% x2 85% 1x3
2) clean and jerk
Same as above
Results......
615 class was a killer and tho 145# is no prob for me after a shit ton of burpees and box jumps fatigue played a toll. Proud of myself for pushing hard on the box jumps and burpees knocked it out in 26:11 very happy with that .
Now the late night vampire lift session. After a couple warm up cleans it was instantly apparent that my wrist were pretty beat up from the squat cleans so I passed on the clean and jerks. But I attacked the snatches and worked on catching them all in a half squat and paused at the top working on stabilizing the weight. Worked up to 175# as the load of all the work today caught up to me. All in all a good first day.
Big shout out to Allison for riding my ass at class and ken for sticking around during the lift session.
So the 2012 Crossfit Games Open closed last night and it seems I am the 1,611 fittest man in the northeast region. That being said that is not gonna cut it. I know what people say, "oh you did great " or "you should be proud of yourself you have come so far". Both true i'm very proud of what I've done but i know i'm so much better. In the last year Crossfit has really pointed me in the direction to a better more fun and complete life, and if continued on this path it may even open the door to that life but that is not my style i wanna kick that bad boy in and jump into that life rather then tip toe in. So I have a year what will I do to prepare and have say a 1,000 position improvment from this year to next? tune in here to find out.
Today's plan....
615 class
4 rds for time
27 box jumps
20 burpees
11 squat cleans 145#
730 teach
830 late vampire lift session
1)Snatch 60% x3, 70% x3 75% x2 85% 1x3
2) clean and jerk
Same as above
Results......
615 class was a killer and tho 145# is no prob for me after a shit ton of burpees and box jumps fatigue played a toll. Proud of myself for pushing hard on the box jumps and burpees knocked it out in 26:11 very happy with that .
Now the late night vampire lift session. After a couple warm up cleans it was instantly apparent that my wrist were pretty beat up from the squat cleans so I passed on the clean and jerks. But I attacked the snatches and worked on catching them all in a half squat and paused at the top working on stabilizing the weight. Worked up to 175# as the load of all the work today caught up to me. All in all a good first day.
Big shout out to Allison for riding my ass at class and ken for sticking around during the lift session.
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