Leg tread; Metcon

1400 Pool work

Leg tread w/ brick:

5:00, held underwater
5 minute break
2:30, held out of water
2.5 minute break
5:00, held underwater

Underwater swim practice


1600 PT

5 rounds for time:

50 double unders
20 knees to elbows, kipping
30 yd. overhead walk, 95#
300m run

Time - 25:22

• Notes: I absolutely loved this workout. It's one of those that kicks your ass but for whatever reason you have a blast and enjoy every minute of it. Highly functional and had every muscle in my body burning. Gonna save this one - note that the 300 would usually be a 400.
  
• Nutrition: Very good, capped off dinner with a little ice cream.
• Body: Pushing muscles are still destroyed. Very surprised that I wasn't sore from the DLs yesterday, probably because I ate a ton.
  
• General: This was a pretty tough cycle, feel like I need that rest day tomorrow but still feel solid.
  

Death by Tabata - DL and burpees

1600 PT

800m jog

Skill work:
Snatch balance, bar
Hang snatch, bar
Pistols


"Death by Tabata"

Alternating, 16 total rounds, 8 total minutes:
Tabata deadlift, 155#
Tabata burpees

• Notes: The deadlifts were really tough to lock in when I was breathing hard. Towards the end I could start to feel my back breaking down a little bit but I think my form held together enough. Averaged around 6 deadlifts and 7 burpees per round.
• Nutrition: Good quality, eaten a lot today. A little high on fats since I haven't had dinner yet but they have been from good sources.
  
• Body: Dip muscles are fried...triceps, chest, upper middle back, and shoulders. Don't think I have ever done 100 ring dips before and definitely not that fast, so it was to be expected. Everything else feels fine.
• General: Longer run tomorrow and one more WOD.
  

9x1min; FS ring dip metcon

1400 Run

9 x 1 minute on, 1 minute off
Terrain: Creek trail

2 minute max pushups - 88


1700 PT

5 rounds for time:
3 front squats, 140#
20 ring dips

Front squats taken from the ground

Time - 14:39

• Notes: Probably should have scaled down to 15 ring dips to keep the workout more intense, but I figured I would go for the prescribed. Had to switch to kipping by the second round and messed around with form for those. Front squats form felt really strong, keeping my abs as tight as possible is the best cue to help me out of the bottom.
  
• Nutrition: Pretty good, but didn't get a solid amount of veggies until tonight though. Had a little bit of ice cream as well. Should be fine on protein though. Had a banana and some milk after the run.
  
• Body: Glutes are definitely sore but I'm not sure what from. Felt a little tired after the run but good during the workout.
  

Active rest.

Rest day. Played tennis.

• Nutrition: Decent, cheated here and there.
• Body: Calves and traps are a little sore. Pretty tired in general but should be fine tomorrow.
  

5x800m; heavy thruster metcon

1330

CFE intervals:

5 x 800m, 90s rest
Keep within 5 seconds of fastest interval, foul = 20 pushups

Times - 2:39, 2:43, 2:45, 2:46, 2:47

3 fouls = 60 pushups


1700 PT

Work up to 1RM Thruster (125#)

5 rounds for time:
3 thrusters, 115#
10 ring rows
20 double unders

Time - 9:09

100 flutter kicks
100 leg levers

• Notes: 800 times were pretty rough. There was a wicked wind coming off the mountains on the back stretch, and repeating the 2:39 would have been really hard. Did these in the vibrams and socks and my feet got pretty bad blisters below my big toe. Trying to find some sort of combination to avoid blisters on longer runs, taping them up might be necessary.
  
• Nutrition: Pretty solid.
• Body: Feel good actually, not very sore.
  

Pool and PT

1400

2 x 25m underwater
1 x 30m underwater

500m css (forgot to start watch)

PT - in quick succession
1. Chest crank - 20 pushups, 20 rotation pushups, 20 walking pushups, 10 diamond pushups, 10 clapping pushups
2. 30 situps, 30 leg levers, 30 flutter kicks
3. Leg crank - 24 squats, 24 lunges, 24 jumping lunges, 12 jump squats
4. 5 x 10 strict pullups

500m flutter kicks, board and fins - 12:14

• Notes: This turned into a pretty decent day, just working on basics. The underwater swims are starting to feel really good. I also really like just flutter kicking with fins for distance. Very simple, and gets your legs and ankles burning.
• Nutrition: Not as good as it could be, had a decent breakfast and about to go get a big dinner.
• Body: Not sore at all from yesterday. I was expecting to be a little more tired but I feel great.
• General: Track workout and lift tomorrow.
  

Easy run, CFT

1500 PT

3-3.5 mile run, moderate/easy pace

Crossfit Total: Find 1RM for the following

Back squat - 225#
Press - 135#
Deadlift - 280#

Score - 640 (previous score was 595)

• Notes: This was a big day for me. Improved by 15# in the BS, 5# in the press, and 25# in the DL. I had a spot when coming out of the hole on the squat, so it doesn't feel completely legit, but I think I would have been able to get out. I knew my DL had improved but I wasn't expecting to pull that much, felt great and like I could have gone for 290# as well. I think SDLs have really improved my form and strength so I am going to keep doing them.
• Nutrition: Solid so far. Had a protein shake after the workout but after doing really taxing max lifts I don't think it could hurt. Should be fine on protein intake today.
• Body: Feel really good and energized. Hamstrings have some lingering soreness from the previous cycle but they loosened up.
• General: Gonna spend tomorrow in the pool doing some low intensity stuff to give my CNS a chance to recover.
  
• This completes my first "test" cycle of adding CFSB type programming to my workouts. It definitely led to big improvements on the major lifts, and seems like a great way to implement strength work. I haven't even been using it properly as it was designed and still saw results, so it says a lot about the program. I like the high rep work and the layout in general and will probably keep using it, mixing in other things and experimenting.
  

Rest day

Rest day today.

Shoulder stabilization/prehab:
2x w/ elastic bands:
10 external pushes, both arms
10 scapula retractions
10 external rotations, single arm

• Notes: Since I have started to doing these shoulder exercises they have felt back to normal. Probably a good idea to do twice a week or so just to make sure everything is balanced in my rotators.
  
• Nutrition: Good. Trying something different today, had a normal breakfast but skipped lunch, had some milk and nuts instead and will have a bigger dinner to make up for it.
  
• Body: Sore in my arms and legs, feel pretty run down and tired in general but in a good way. Don't feel overtrained. My hamstrings tightened up significantly between yesterday and today. Either the row worked them pretty hard or I had some serious DOMS from tuesday, maybe both.

4 x 500m row

1600 PT

4 rounds:
500m row, 95-100%
3 minute rest

Damper setting: 8
Times - 1:44, 1:47, 1:50, 1:50

• Notes: Short and really intense. Everything was pretty much on fire. I want to experiment with damper settings to find out what works/feels best, might try a lower one next time.
• Nutrition: Been pretty decent so far, just haven't had enough food. Probably going to end up a little short on protein today.
• Body: hamstrings and biceps are pretty sore. My whole body in general is just pretty wiped out from yesterday, not in one specific area.
  
• General: Tomorrow is a rest day, Friday will be a CF total to test my main lift numbers.
  

"Filthy Fifty"

2000 PT

For time, as prescribed:
50 box jumps
50 jumping pullups
50 DB swings, 35#
50 walking lunges
50 knees to elbows
50 push press, 45#
50 back extensions
50 wall balls, 20# ball
50 burpees
50 double unders

Time - 33:33

• Notes: First time doing this workout as prescribed. Knees to elbows, back extensions, and burpees were definitely the hardest parts. Honestly I felt pretty good until the back extensions which was where I hit the wall physically...it was pretty slow going after that. Been a while since I have done one of these gut check WODs, it was a nice change up from the heavy short stuff I have been doing. Take it one exercise at a time and its actually not bad.
  
• Nutrition: Good. Came home and had a roast beef sandwich instead of the whey.
• Body: Shins, glutes, and abductors are a little sore. Curious to see how I feel tomorrow.
  

CFT 2, 1 mile weighted hill climb

1500 PT

Crossfit Total 2: Find 1RM for the following

Power clean - 180#
Bench press - 190#
Overhead squat - 130#

Total = 500 (previous total was 465)

1 mile hill climb w/ ~15# backpack
Treadmill: Incline at 9%, pace at 11:04 minute/mile

• Notes: Pretty solid PRs on every lift for me, improved by 10# on each one from January. My last clean felt really strong and I actually managed to catch it in a decent squat. I just need learn to pull myself under the bar and catch in a squat. I can definitely get 200# on the bench, and the OHS felt decent but flexibility was actually becoming an issue. *Note to self*- for the hill climb, took 20s rest in between each 400m so my calves could breathe for a sec. Adjust the pace next time or do this again.
• Nutrition: After a weekend of eating crap I'm pretty much back to normal now.
• Body: Traps have a tiny bit of soreness, but I felt ready to lift heavy today and feel good in general. I have noticed that my shoulders (the right one in particular) have been feeling a little weird recently. Not really pain but just some weird sensations, just something to keep an eye on.
  

BB metcon

1400 PT

5 rounds for time:
12 deadlifts, 95#
9 hang cleans, 95#
6 push jerks, 95#

Time - 10:01

• Notes: Pretty brutal on the grip, I can't imagine what the prescribed 135# would do to your forearms. Busted it to try to break 10 minutes and I was off by one second...did the 1st round in about 1:30
• Nutrition: Iffy so far.
• Body: Not sore anywhere and felt great for this.
• General: Going to be in the mountains this weekend so I will have 2 solid rest days. Next week I will be testing my 1RMs for the main lifts.
  

Metcon, weighted pullups

1500 PT

For time:
Row 500m
150 double unders
50 burpees

Time - 10:29

2 x max weighted pullups w/ 20# (13, 8)

• Notes: Just a pure straightforward metcon. Double unders have gotten to the point where my forearms tire out before anything and that's why I end up taking breaks. Could have broken 10 if I had busted it on the burpees...the first 25 were way harder than the last.
• Nutrition: Good so far, about to get dinner. *Edit: Awesome dinner. Bunch of mixed veggies, a few yams, an ungodly amount of ribs and some chicken.
  
• Body: Not really feeling anything from yesterday except my calves, feel good otherwise. Knees were a tiny bit sore but nothing very noticeable.
• General: Doing "DT" tomorrow...lifting metcon.
  

1 minute ladder intervals; Press 5x3, SDL 5x3, high rep press, stability work

1600

CFE intervals: 1 minute ladder

1:00 on, 1:00 off
1:00 on, 0:50 off
1:00 on, 0:40 off
1:00 on, 0:30 off
1:00 on, 0:20 off
1:00 on, 0:10 off
...and back up the ladder to
1:00 on, 1:00 off
1:00 on

Terrain: Mostly flat, gravel trail


2000 PT

Press 5 x 3
Loads: 75#, 95#, 105#, 115#, 120#

Sumo deadlift 5 x 3:
Loads: 165#, 195#, 215#, 235#, 260#

High rep press: 15 reps @ 75#

Calf + stability work:
3x
5 pistols, L/R
20 single leg calf raises, L/R
50 ankle rotations, clock/counter, L/R

• Notes: Didn't feel that strong on the run, although doing it on a trail was much nicer than the treadmill but surprisingly not as hard. Would have liked to have gotten 125 on the press, barely squeezed out 120. PR on the SDLs, I am curious to find out my max next week, as 260 is the most I have deadlifted. Pistols are starting to get easier.
• Nutrition: Decent, not spectacular. Had a pretty small meal after the run and before the workout so I had whey/milk when I got home.
  
• Body: Shoulders are a little sore. Lower back is pretty tired right now. Feel good though.
• General: Tomorrow is a basic metcon. Might work on some pullups too.
  

Rest day.

• Nutrition: Not too bad. Ratios were 47/28/25...F/C/P. Here is the report. If not for the cookies, would have been about where I want to be. I think aiming for between 40/30/30 and 50/25/25 is where I want my diet to stand ratio-wise. Also, assuming I get three meals in like today, I don't really need any additional protein or whey (although on a training day I think I would need slightly more than today).
  
• Body: Lats, biceps, shoulders, and hip abductors are all pretty sore today.
• General: Tomorrow is an interval run and some heavy lifts.
  

Bodyweight pyramid, situps

1500 PT

Pyramid, 1-10-1 for time
x1 Pullups
x2 Pushups
x3 Squats

Totals: 100 pullups, 200 pushups, 300 squats

Time - 20:15

30 seconds side plank, leg raised, L/R
2 minutes max situps (72)
30 seconds side plank, leg raised, L/R

• Notes: I have done this workout in three formats now (pyramid, 10 sets of 10, 20, 30, and cindy 5, 10, 15), and the "Cindy" format definitely appears to be the fastest. Felt kinda weak on the situps.
• Nutrition: Pretty good, missed breakfast so been catching up on food.
• Body: Minor soreness in calves and traps, felt good in general though.
• General: Rest day tomorrow.
  

BS 3x3, water tread; 4x300m

1330 PT

Back squat 3 x 3
Loads: 135#, 165#, 195#

Butterfly pullup practice

Pool:
3 x 25m underwater swims

Leg tread w/ fins
2 minutes brick held overhead
5 minutes brick held underwater


1600 Run

4 x 300m sprints, 5 minute recoveries
90-95% effort

Times - 0:47, 0:46, 0:47, 0:49

• Notes: PR on the 3RM back squat. Also this was the first time I have done a 25m underwater since being up at altitude...it felt really good and easy so I did two more. Kinda disappointed in my run times and was hoping to go faster. I can definitely feel that my stride has lost some quickness since I was doing serious track workouts last summer. I am going to try to make it to the track once every weekend to get in some speed work, feel like it is the most important thing to work on as far as running goes.
  
• Nutrition: Good except for some ice cream after dinner. Totally worth it though.
• Body: Calves still very sore. Upper back/traps are really sore too, and a little in the hammies.
• General: Gave the upper body a recovery today, tomorrow is body weight work.
  

Modified "Grace"

1600 PT

10# weight vest:
40 yd walking lunges
20 ring dips

"Grace" modified

30 clean and jerks for time, 95#

Time - 4:41

10# weight vest:
40 yd walking lunges
20 ring dips

• Notes: First time ever trying Grace. Everything was on fire by the end, had the most trouble with the press...locking it out overhead was getting really hard the last 10 reps.
  
• Nutrition: Decent.
  
• Body: Calves are very sore. Pretty much my entire back is sore, top to bottom, shoulders a little bit too. Need to catch up on some sleep tonight.
  

Active rest.

Rest day. Went hiking/climbing.

• Nutrition: Pretty bad.
• Body: Calves and middle/lower back sore. Big toe on the left foot is a little achy too.
  

20 min TT; FS/L pullup metcon

1400 Run

Warmup circuit

20 minute Time Trial, cover as much distance as possible
Distance covered: 5k...exactly 3.1 miles

Pistols
100 calf raises
50 ankle rotation clockwise/50 counter clockwise L/R


1630 PT

7 rounds for time:
3 front squats, 135#
7 L-pullups

Time - 7:47

Stretched

• Notes: Felt pretty good about the TT...hoping to maybe get a little farther but a 20 minute 5k isn't bad considering my strength gains recently. Wasn't very warmed up for it but felt normal after the turn around midway. Metcon was fine, my L pullups have definitely improved.
• Nutrition: Pretty good, don't think I have eaten enough today though. About to go get dinner.
• Body: Feel really good. Left adductor is still pretty tight and mid back is sore still, but not to the point of being limiting. Think my diet has helped keep soreness to a minimal this week.
  
• General: Rest day tomorrow.
  

BP 3x3, HSPU, swing/burpee metcon, flutter kicks

2030 PT

Warmup circuit

Bench press 3 x 3
Loads: 135#, 155#, 175#

5 x 2 HSPU on blocks, full ROM

5 minute rest

4 rounds for time:
10 DB swings, 50#
10 burpees

4 x 50 flutter kicks
Cobra stretch/inchworm in between sets

• Notes: Haven't benched in forever, but I am pretty sure I have never gotten three sets of 175# before. I think the most I have ever done period is 185#. Glad to see I have gotten stronger without having done them. The HSPU were very tough, felt more like a heavy press with the extra range of motion...just doing 2 was hard. These seem like good practice. The metcon was awesome, my favorite that I have done recently. It's so quick and basic, and the two work really well together...it's just about pure speed. Want to do this one more frequently, maybe make it a benchmark.
• Nutrition: Not bad, ate a lot today especially at breakfast. Lunch wasn't great, but got in a good dinner with everything I needed. Had milk/whey and a banana after the late workout. Think I got in all the protein I need, we'll find out tomorrow.
  
• Body: Adductors are pretty sore, the left slightly more than the right. Also sore in the middle back/rhomboids.
  

SDL 3x5, dips, high rep BS, swim intervals

1500 PT

Warmup circuit

Sumo deadlift 3 x 5
Loads: 185#, 205#, 235#

Bar dips
20-15-10-5, 1 minute rest in between

High rep Back squat @ 145#
10-7-4, 1 minute rest in between

10 minute rest

Swim: CFE intervals, all CSS
2 x 25m, 30s rest
2 x 50m, 30s rest
2 x 100m, 45s rest
2 x 200m, 1 minute rest
50m flutter kick cooldown

• Notes: PR on the 5 rep SDL, and moved up weight in the back squat. Last time I did 15 at 135#, next time I will do 15 at 145#. Swim felt pretty good. My right side stroke feels awesome, though it's probably not as technically correct as it should be. Side note, I held a free handstand for a little over 10 seconds today, best I have ever done.
  
• Nutrition: Very good so far. About to get dinner.
• Body: Neck and shoulders are still sore but much less so. Kinda felt tired during the day but once I got warmed up and lifting I felt great.
  

Rest day

• Nutrition: Not great. Got some fruits and veggies but ate some crap too.
• Body: Upper body is pretty sore. Shoulders, upper back, lats...for some reason the muscles in the back of my neck are crazy sore and tight, down into my traps. Guessing its from bjj or something, feels like I have been headbanging like crazy.
• Tomorrow: SDLs and pool work.
  

Bjj, 7x3 thrusters

1400 PT

Bjj - rolled for a little over an hour

10-15 minutes rest

Thrusters 7 x 3
Loads: 65#, 85#, 95#, 115#, 115#, 115#, 95#

Lying DB shrugs, 2x 12 w/ 20#

• Notes: *Don't plan on working out after rolling.* I was completely exhausted afterwards and and couldn't do more than 115# on the thrusters. I was planning on deadlifting and swimming as well, but the way things were going I am better off waiting until the next session. Combined with my shoulders being sore the thrusters were pretty much useless.
• Nutrition: Good so far. Had some raisins after the bjj and whey/milk when I got home, definitely need to get some more protein at dinner tonight to help me recover.
• Body: Shoulders are pretty sore, both muscularly and in the rotators. I am guessing a mix between the cleans, burpees, and some of the other shoulder stuff from yesterday made them a little tender. Calves are also slightly sore. Left ankle got torqued a little while we were rolling and its sore, should be fine though.
  
• General: Rest day tomorrow. Moving deads and swimming to tuesday.
  

KTE/clean/burpee metcon

1300 PT

100 double unders, 20 pushups in between sets

5 rounds for time:
15 burpees
10 power cleans, 95#
5 knees to elbows

Time - 12:49


1:00 overhead hold, 45# plate
1:00 leaning rest
1:00 overhead hold, 45# plate
0:30 leaning rest w/ 45# plate

50 pushups

• Notes: Metcon was pretty cruel. Lower back tired out pretty quickly on the cleans, but the burpees were the hardest part.
• Nutrition: Good.
• Body: Feel great. Left quad is slightly sore.
  

3x5 BS, High rep DL, hill sprints

1500 PT

10 pullups
20 pushups
30 situps
40 squats

Back squat 3 x 5
Loads: 115#, 135#, 165#

15 reps Deadlift, 185#

Hill workout in vibrams:
8 x 20 seconds all out
No rest in between, jog down

• Notes: Squats felt good, when I had my off day for the 5x3 I was hitting 175#, so I think I am back on track now. Next time for the high rep DL I want to hit 21 reps. Hill workout was basically tabata with a little longer jog in between. Felt good in the vibrams but I was gassed, legs were pretty tired from the squats.
• Nutrition: Good so far. Had milk/whey and some blueberries after the workout.
• Body: Abs and core in general is really sore. I had an achy spot on my right knee this morning and before the workout but it felt fine during the lifts and does now.
• General: Metcon tomorrow. I feel good about my programming lately and I am liking the added strength schedule with the CFSB approach, so I will stick with it and keep building on it.
  

Rest day

• Nutrition: Pretty decent, having some difficulty getting all the veggies I need though. Had a big breakfast but it was pretty clean.
• Body: Abs, obliques, biceps/elbows are pretty sore. Traps and upper back are a little sore too. DOMS set in about midday and I felt myself get more sore.
• General: Even though I am pretty sore I still had alot of energy today and wasn't too tired. Tomorrow is going to be some heavy lifts and some kind of sprint workout.