8/31/17 Slept 7 hours 2- 20 min naps. Wt 194.4. 7-8/10

A. HB Back Squat @31X1 - Build to tough 10 for the day; rest as needed (film this!)

     165 lbs x10 

      https://www.youtube.com/watch?v=ISby8G7HFe4

I felt more balanced than previous vid. Opportunity to improve, I feel like I'm more upright but the video says maybe not. :)

B. Front Foot Elevated (6"") DB 2-arm Step-downt - 3 x 8 ea leg; rest as needed (mod-heavy, control on eccentric)

*https://www.instagram.com/p/BWP1TyNgqZC/?taken-by=functional.bodybuilding

30 lbs dumbbells 3 x 8 each leg

C. Banded Standing Fire-hydrants - 3 x 8 ea leg; rest as needed

+

5 Rounds

10 1-arm KB Swings w/ Right Arm (moderate) 40 LBS KB

5 Burpees

10 1-arm KB Swing w/ Left Arm (moderate)  40 LBS KB

5 Burpees

+

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

Carbs 209g, Fat 70g, Protein 175g

I believe this topic has been around awhile. This claims to be a new study. You may have seen it.

http://www.independent.co.uk/life-style/health-and-families/ibuprofen-muscle-growth-regular-use-study-drugs-pills-a7919441.html

https://www.ncbi.nlm.nih.gov/pubmed/28834248


Interesting. Affects growth and size more than strength.

8/30/17 Slept 7 hours, napped 20 min. 7/10 Gut smash and 20 power breaths. 10 minute walk

Carbs 177g, Fat 78g, Protein 163g

8/29/17  Wt. 196.4 Slept 7.0 hours, napped 60 min. Wt 196.6. 7/10. hamstrings and gluts stiff/tight.

A. Kickstand Stance Deadlift - 4 x 6 w/ ea leg lead; rest 90sec b/t sides (8 sets total, moderate load)

Did these with a 50 # KB. Searched web/Youtube. Is this correct? 4x6 @ 50 lbs KB.

B. Single-arm DB Bench Press @21X1 - 4-6 ea arm; rest 60sec b/t sides (8 sets total, moderate load)

     50 Lbs DB -6 each arm for 8 sets total

C. DB 1-arm Cross-body Deadlift - 4 x 6 ea arm; rest 60sec b/t sides (8 total sets, moderate load)

*https://www.instagram.com/p/BX2_-zigQxX/?taken-by=functional.bodybuilding

      30 lbs DB 4x6 each arm for 8 total- these were sneaky hard

D. 1/2 Kneeling KB 2-arm Bottoms Up Press @2021 - 4 x 12 ea leg lead; rest as needed (moderate)

     20 lbs KB 4x12 each lead leg

+

5 Rounds

100m Shuttle Run

          Shuttle consisted of 5 20m pieces-is that correct? 

100m Sandbag Carry (light load, over the shoulder)

This was fun and the shuttle run was tough.

I timed my nutrition better and ate 30 min before working out. You are right-felt much better. Good call!

Carbs 188g, Fat 75g, Protein 176g

8/28/17  Wt. 197.6 Slept 7 hours, napped 20 min. 8/10.
Long day no workout time.

Carbs 191g Fat 70g, Protein 144g

8/27/17 Wt 196.6, Slept 8 hours. 8/10. Looking forward to today's WO.

200m out & back run

50ft Walking Lunge w/ 25# ea hand

10 DB Burpees (hands on the DB's during the push-up, stand up at the top to extension but don't jump)

Rest 60sec

x4-6 sets

6 sets- it was spicy. I pushed the run a little and was pleased how the 25 lbs db walking lunges felt.

Measurements 

Chest 44 1/2 "@ nipple line

Waist : 40" @ navel- natural stance

Hips: 41 3/4"  @ pubis 

Carbs 189g, Fat 52g, Protein 148g

8/26/17 Slept 8.5 hours 8/10. 100 min hike. hilling and fast walking pace

Carbs 192g, Fat 92g, Protein 140g

Mac/May fight last night - less than stellar food choices. :)

Will focus on macros this week and will measure myself tonight. Have a good one!

8/25/17 Wt 195.8 , slept 7.5 hours. 7/10. Tight/stiff posterior chain.

A1. Strict Pull-up - 3 x 12 reps in fewest sets possible; rest 45sec (supine or prone grip, mix by set)

( 5,5,2) (5,5,2) (5,5,2)

A2. Push-up w/ hands on DB's - 3 x AMRAP UB; rest 45sec

15,11,9. Last week 10,7,6

A3. DB 1-arm Chainsaw Row - 3 x AMRAP UB ea arm; rest as needed (moderate)

21,19,18. Last week 16,14,12

B1. DB 2-arm Shoulder Press - 3 x AMRAP UB; rest 45sec (moderate)

11,9,7.75- couldn't lock out last rep. Last week 9,8,7

B2. Inverted Bar Row - 3 x AMRAP UB; rest 45sec

15,13,11. Last week 12,7,6

B3. Plank hold w/ feet elevated 6"" - 3 x AMSAP until you start shaking; rest as needed

*compare scores to last week -- intention is to increase volume

62s,55s,48s,  last week 45,40,32

+

Dynamic Running Prep - 15min

+

20-30min Running @ self-selected intensities

(this is meant to be support work not hard developmental)

15 min trail run,15min walk.. legs felt heavy, especially on hills so started waking

Carbs 152g Fat 71g Protein 149g

8/24/17 Wt 196.2 Slept 7.5 hours. 7/10 stiff-hamstring and gluts.

A. Parallel Box Squat @31X1 - 3 x 15 mod reps; rest 2min (increase load use miniband on knees if available)

145 lbs with blue mini band- 125 last week  3x15

B. Front Foot Elevated (6"") DB 2-arm Front Rack Split Squat - 3 x 8 ea leg; rest as needed (mod-heavy, control on eccentric)  

25 lbs DB 3x8 each leg. Left a little more challenging than right

C. Bird Dogs - accumulate 30 alt reps w/ INTENTION  30 reps

Row 5 x200m with 60 sec rest between 200s and 5 min rest between rounds

2 rounds at 1:45 ave for the 10 200's. too fast?  The 2 sec slower that 2k ave felt too easy (1:54). 

stretching felt better that last week

Carbs 165g, Fat 73g, Protein 154g

8/23/17  Wt. 195.5 Slept 7.5 hours. 7/10 hamstrings and gluts tight and sore.
Gut smash and 20 power breaths. 20 min walk.

Carbs 183g, Fat 66g, Protein 156g

8/22/17 Slept 6.5 hours, Napped 25 min. 8/10. Have been "feeling" stronger-especially legs and back. Less tired at end of day. Better posture at end of day.

A1. Sumo Deadlift @3021 - AMRAP sets of 10 @ ~115#; rest 60sec (stop @ 8/10 fatigue level)-12 sets-felt good
A2. DB 2-arm Bench Press @31X1 - AMRAP sets of 10 @ ~45#; rest 60-90sec (stop @ 8/10 fatigue level)-6 sets

B. Sandbag Bearhug 1/4-squat Isometric Hold - 4 x 12 deep breaths; rest as needed (mod-heavy bag)
     Tried to use 110 lbs sand bag. I couldn't pick it up. :) My outer bag is huge and the 2 filler bags move                around inside. I  was  so fatigued that I couldn't get it off the ground. Completed 12 breaths for 4 sets at          85 lbs. Sumo Deadlifts tired me out

C. 1/2 Kneeling KB 1-arm Bottoms Up Press @2021 - 4 x 12 ea arm; rest as needed- 20 lbs KB 

Carbs 180 g Fat 77 g, Protein 152g

8/21/17 Slept 6.5 hours.  7-8/10. Long day. Walked 70 min- slow pace.

Carbs 173 g, Fat 53 g , Protein 146 g

8/20/17 Slept 7.5 hours. 7/10. Legs and gluts tight.

Liked the workout. 4 rounds of 400 m run, 10 sandbag to shoulders @ 60 lbs, 10 burpees. Running actually felt good!

Stopped following all but TTT athletes on social media. :)


Hope you had a good weekend. Excited for the workouts ahead!

Carb-178g, Fat 56g, Protein 141g

8/19/17. Slept 6.5 hours, napped 90 minutes. Tired today. 6/10
Walked 45 min. Paddle boarded 15 min.

Carb 167g, Fat 83g Protein 142g.
Woke up really hungry.

8/18/17. Wt 193.2. Slept 7.5 hrs, napped 45 min. 8/10. Quads stiff

Strict PU-prone  (5,5); supine (5,5); prone (5,3,1,1). My bar is low so did cheat/ help with slight one foot push off floor.

Push up 3x AMRAP- 10,7,6

DB 1 arm chainsaw with 35 lbs DB. 3x AMRAP:
R- 16,14,12
L-16,14,11

DB 2-arm shoulder press 3xAMRAP @ 35 lbs
9,8,7

Inverted row- 3x AMRAP UB. 12,7,6

Plank hold w feet elevated 6 inches- 3x AMRAP
45s, 40s, 32s

Ran 30 min- felt good!

Carbs 172g, Fat 72g, Protein 159g.

8/17/17 Wt. 194.2 Slept 7 hours, napped 20 min. 8/10. My Mom's 90th b-day!

A. Parallel Box Squat @31X1 - 3 x 15 light-mod reps; rest 2min- no mini bands-will order some
    125 lbs 3x15
B. DB 2-arm Lateral Box Step-up - 3 x 8 ea leg; rest as needed (moderate, control on eccentric)
     20 lbs dumbbells 3x8 each leg at 20 inches
C. 30 bird dogs with intention.

2k row TT  7:50 with 157.6/500 ave. Pulse-Ave 170, Max 180- I went out a little too hard. It was super tough. I tried my best to not "rest" a stroke and recover. Effort was a 9.5/10. I don't remember if I tested this before or how I did. It was humbling.

Frog rocks 20- this was good
Hip 90/90 6 each side
Couch stretch- I had to have my knee 6 inches from wall. Couldn't place my shinagainst wall. 2 min per side
Straddle Pancake- Ugh- took 60 sec of stretching just to get my torso to 90 degrees. :). 2 min total.

Watching the youtube videos of all the stretches and then performing them is humbling.  As was the 2K row TT. All the videos and posts on IG and Youtube of CrossFit show very accomplished athletes. Some day I'll feel like it's easier. :)- Goals!

Carb 185g, Fat 76g, Protein 161g

Great workout!

8/16/17 Wt 193.6. Slept 7 hours. 8/10. Really busy day and evening. Family birthday dinner. Gut smash and thoracic mobilization only

Carbs 169g, Fat 72g, Protein 171g

8/15/17 wt 193.8 Slept 7 hours.  Napped 30 min. 9/10 feeling good

+

A1. Sumo Deadlift @3021 - AMRAP sets of 10 @ ~115#; rest 60sec (stop @ 7/10 fatigue level)  8 rounds of 10 reps to get to 7/10 fatigue

Sumo Deadlift @3021 - AMRAP sets of 10 @ ~115#; rest 60sec (stop @ 7/10 fatigue level)

A2. DB 2-arm Bench Press @31X1 - AMRAP sets of 10 @ ~45#; rest 60-90sec (stop @ 7/10 fatigue level)  4 rounds of 10 with 60 sec rest to get to 7/10

B. Sandbag Bearhug 1/4-squat Isometric Hold - 4 x 10 deep breaths; rest as needed (mod-heavy bag) 110 lbs -4 x 10 breaths

C. 1/2 Kneeling KB 1-arm Bottoms Up Press @2021 - 4 x 10 ea arm; rest as needed

  30 lbs KB  10 right, 10 left

  30 lbs KB   10 right   8 left

  20 lbs KB   10 right, 10 left

  20 lbs KB   10 right 10 left

I don't have a 25 lbs KB

Carb 169g, Fat 83g, Protein 173g

Felt good to be back at it!

8/14/17  Wt 194 Slept 7.5 hours. 10/10 feel rested!

10 min flow - yoga push ups, bear crawl, ostrich walk, horse walk, duck walk, positional breathing
 30 sec run/30 sec walk for 10 min.

10 min flow- same as above
60/60 sec run walk for ten minutes


AK was great. Lots of long hikes with lots of climbing. Great seafood- fresh salmon and halibut. It was very fun and a good break.  Happy to have nearly maintained my wt. with no food logging. Looking forward to get back into working out. The new template looks fun. looking forward to tomorrow's programing.

CrossFit games looked intense. Congrats on the success of your young athlete. Noah looked like he kicked some ass, as did Travis.

You look lean and mean in your photo today! Great work. What was the most challenging portion of the run/kayak?

Great to be back. Thanks for your efforts!

Carbs 177g, Fat 73g, Protein 190g ( too much protein shake at work- ;)

8/1/17. Wt. 195.8. Slept 7 hours. 7/10. Stressful work day wrapping up before vacation.

Sandbag bear hug Squat- 2020. 95lbs sandbag. 6 reps x 8 sets. Much more challenging than last week. Like them!! Form stayed consistent. Will try 110 lbs next time.

DB 2-arm shoulder press. 40 lbs 10 RM yeah!!

Pendlay row. 3 x 10 @ 75 lbs. was able maintain good low back position. Those deadlifts have been working.

Light sandbag lunge matrix. 45 lbs sandbag 3 x 6 reps 1/3/5 0 rest b/t legs.
This was great.

Run 5 min instead of row. Sandbag bear hug. Tried 110 lbs-too fatigued to get off the ground. 60 sec ISO hold. 2 round.

Good luck in Madison. Don't overlook "drafting" during the cycle cross finals. Enjoy!!

Carb 151 g. Fat 50 g. Protein 147g.

7/31/17. Wt 194.8. Slept 7 hours. 8/10. Long work day. Walked 15 min.

Carbs 179 g. Fat 71g. Protein 131g