BS, Press, sprints, pullups

Noon

swod

Back squat

5 x 1 x 190#

5-10 minutes rest

Press 5RM - 110# w/ 2 push press

dwod

jog 1/2 mile to track

4 x 100m sprints, jog back to start recovery

Max strict pullups in 5 minutes - 46

4 x 100m accelerations on the turf

Hit 0:13 for all of the sprints

• Notes: Planned to split this day up into noon and evening, but I had some extra time so just decided to knock it out. First time doing legit speed work since the injury and felt good. 5# increase on the BS from last time, they felt pretty heavy. Want to start videoing occasionally just to check my form. Press was pretty weak.
• Sleep: Good, little more tired when I woke up this morning but felt good all day.
• Nutrition: Normal. I ate right after the workout which was about 2 hours ago and I am already hungry again. Probably going to be eating a lot tonight.
• Body: No soreness to speak of. Feeling good.

rest

Walked, stretched, massaged.

• Notes: Didn't really need a rest day but I enjoyed it.
• Sleep: Good. Might lose a little tonight.
• Nutrition: Good. Little junk last night, nothing major.
• Body: Good everywhere. Ready for a hard day tomorrow.

CJ 1RM, swing/row metcon

Noon

Work up to 1RM clean and push jerk - stopped at 143#

2 x 4 push jerks, 89#

10 minute rest

6 rounds, on the minute:

1 minute - 15 DB swings, 40#

1 minute - row max distance

12 minutes total time

• Notes: I need to jerk more often...end of story. Noticed I was having more trouble locking out my left arm overhead vs. my right once the weight got heavier. Could have gone heavier but I didn't have the explosiveness I needed to lock the weight out. Next time definitely do some mobility work beforehand to work on that left shoulder.
• Sleep: Good.
• Nutrition: Good. Breakfast was a 3 egg omelet with leftover meatloaf, onion, red bell pepper, avocado, salsa, and 2 clementines.
• Body: Feel great. Need to work on some shoulder mobility tonight...gonna get some dirty time in with the ribs.

BB step ups, gymnastics work

Noon

BB step-ups

4 x 8 x 105# (4 reps each leg)

30 minutes skill work:

Handstands

Rolling pistols

Hollow rocks

Skin the cat

• Notes: Short easy day to start the week back up. Think I chose a good weight for the step-ups, and my right leg was slightly weaker than my left on all of them.
• Sleep: All caught up. Got a nice nap and then a solid 9 hours or so last night.
• Nutrition: Normal. Interesting though that after a week of having some more occasional "cheats" I really don't feel bad at all and I haven't seen any other affects. However, I have been having some weird feelings on my right side by my kidney, similar to what I felt after my stone removal. I definitely did loosen up a little bit on what I ate regarding oxalic content (frequently had some sweet potato, asparagus, chocolate, and had drinks more frequently), in addition to not drinking any more coconut water. Hopefully things will return to normal, but I thought it was an interesting note.
• Body: Still have abdominal soreness...jesus. Great other than that. Ready to go hard tomorrow as it will be a little more intense.
• General: Moving the tread to saturday for the sake of convenience...so technically not in march, but whatever.

Saturday and weekly update

Saturday - partner workout w/ Nate

Warm up

200 squats

100 box jumps

Workout - fight gone bad style

3 rounds, 1 minute rest between each

1 minute at each station, divided up w/ partner:

Wall balls, 20#

Situps

KB swings, 53#

Push press, 85#

Burpees

total score - 476

Cool down

1.5 mile run

Notes for the week:

• Notes: Had a nice and relaxed week but still got some good training in. Did some heavy pulls, some cleans, and got a nice squat/rope climb work in earlier in the week. Still sticking with the cffb programming and I am really enjoying it.
• Sleep: Didn't get much last night, but overall I got lots of sleep over the break and have been feeling good.
• Nutrition: Pretty much ate whatever I wanted, stayed pretty reasonable though. Had some awesome sashimi last night.
• Body: Abs have been sore the past couple of days from some GHD situps. I have a few other tight spots, but no other issues going on. Foot is occasionally being weird still.
• General: Back to normal work/sleep schedule this week. Going to find some time before friday to do the water tread.

PC/box jumps, WCU

Morning

(1) on the minute for 15 minutes:

2 x power clean, 131#

1 x seated box jump

Worked up to high box + 4 or 5 plates

(2) Find max height seated box jump, then work them from standing

(3) 3x max reps weighted chinups w/ chains - 12, 11, 10

Update

Back in Nashville for the week:

Tuesday

Power snatch 8x2

Worked up to 95#

Weighted pull-up work

Prowler pushes

Wednesday - active rest, hiked red trail

Thursday

Rack pull 3RM - worked up to 285#

10-->1

Bench press, 100#

Ring rows w/ 25# plate on chest

2x

10 overhead squats

10 ghd situps

Press, circuit metcon

Afternoon

swod

Press 5 RM - 110#, push press last 2

dwod

4 rounds, 2 minutes rest between each:

3 cycles of

2 front squats, 145#

10 dball slams, 30#

1 rope climb

15 minute AMRAP

1200 - metcon

Bar muscle up practice

AMRAP in 15 minutes:

5 deadlifts, 185#

10 single DB power cleans, 70#

score - 7 rounds

Didn't bust this one like a typical amrap, but chose a pace that would barely allow me to keep my DL form together

• Notes: Different type of workout with the single DB cleans, and the way I was having to hold it worked my grip very nicely. DLs were getting pretty heavy, and I really had to focus on keeping tight and keeping my form.
• Sleep: Good. Got in bed late but still got some good hours.
• Nutrition: Pretty good, had a few drinks last night for St. Paddy's Day.
• Body: Upper body is very sore, especially my chest/shoulders. Kinda scared for my hammies, they are gonna be really sore tomorrow I think.

OHS, 5 round metcon

0900 - strength and metcon

Overhead squat 1-1-1-1-1

105#, 110#, 115#, 120#, 125#

5 rounds, not for time:

Max reps bench press, 115#

Max reps strict chinups

1 stairwell run (basement to top), emphasize agility

I was taking around 5 minutes per round

• Notes: Nice upper body burnout day. I rarely have these high volume days so I think it's good to cover every once in a while. Really pleased with the overhead squats, I haven't done them in months and was 5# off my PR. My overhead strength is crap right now so I feel good about them.
• Sleep: Good. Got to bed nice and early (relatively) and feel well rested.
• Nutrition: Pretty good. Did the workout this morning fasted, just had some coffee beforehand. Afterwards it had been about 16-17 hours since my last meal and I felt awesome the whole time. I prefer to workout this way in the mornings. PWO meal was plantains fried in coconut oil with cinnamon, some canned salmon and coconut water. Have about 1.5 pounds of beef in the slow cooker right now for tonight.
• Body: Feel awesome. Calves are back to normal and I feel good overall. Little soreness in my hip flexors. Weighed in pre workout at a pretty sad 155#...so much for gaining weight. Tomorrow will be some heavy deadlifting again so I need to get ready for that.

Rest day

No training or activity besides walking. Been a busy week of school that will finally be over with after tomorrow night. Got some good sun in for the first time in a while and also grabbed a quick nap at the same time. Not bad.

• Sleep: Good. Slightly less alert waking up this morning, but felt pretty good. RHR was normal...right around 44.
• Nutrition: Good. I'm usually not one for making "paleo" versions of crap foods, but I made some cookies last night that were damn good. Just used cashew butter, egg, some dark chocolate chips and a little bit of cocoa mix and they were great. Usually I would say if you are going to cheat just do it, but hey, if I can have a few cookies while avoiding all the wheat, gluten, flour, and other shit that is usually in them why not. I am still wanting to try a pizza, since my "chicken crust" version failed pretty miserably.
• Body: Traps are pretty sore, and my calves are finally getting back to normal after almost a week, wow. Hammies feeling much better. Unfortunately I am fighting off some sort of cold/allergy as I have had nasal congestion and sinus pressure pretty much all day. It's pretty mild though and I would bet would be gone within the next few days.
• General: Tomorrow is a heavy upper body day.

DL, ring rows, sitting box jumps, sprints

1200 - strength and skill work

SWOD

Work up to 5RM conventional deadlift - 235#

Ring rows - 3 x max reps

24, 21, 25

Went to complete failure on 3rd set, stopped when I couldn't get 2 consecutive reps on the first 2

DWOD

Work up to max height box jump from sitting, then:

4 x 2 jumps at max height, sit on lowest box

10 x 40 yard sprint accelerations, 30 seconds rest between each

• Notes: This was one of those days that looks easy on paper, but it ended up taking me about 2 hours and every part was pretty taxing. I have been meaning to play around with days like this where there is no metcon and nothing is high intensity, but all the elements require a lot of strength and focus...think the potential for growth on these days is much higher. Kinda curious to see how my body responds and feels tomorrow. Deadlift is coming along and getting close to where it was before so I am pretty pleased.
• Sleep: Good. Still having minor troubles falling asleep due to noise, but I woke up much more alert this morning and feeling much better overall. Forgot to take my RHR.
• Nutrition: Good. Toyed around with a much bigger meal PWO today and will opt for a smaller dinner - usually I do the opposite. Today for lunch I had about 7 oz salmon, butternut squash with coconut oil and cinnamon, a tiny piece of meatloaf, a few brussel sprouts with onion, and some coconut water. Stuffed myself pretty well...tonight will be the remainder of the meatloaf from last night and some veggies.
• Body: Thought about taking a rest day today due to soreness. Calves, hamstrings, and adductors are pretty tight. I have noticed that I rarely get sore in my quads anymore from heavy lifting...glad that I am using my posterior chain more.

BS, 10 minute AMRAP

1200 - strength and metcon

SWOD

Back squat 10 x 2 @ 155#, 45 seconds rest between sets

10 minutes rest

DWOD

AMRAP in 10 minutes:

5 push jerks, 95#

7 pushups

9 back extensions

score - 7 rounds

• Notes: Planned on going 165# on the squats but didn't have that in me today. In retrospect I might have been able to finish but it would have been pushing it.
• Sleep: Had a little trouble falling asleep, although I'm not sure whether it was due to sleep problems or just noise in the apartment. I felt decently tired but I will keep an eye on my sleep the next few nights.
• Nutrition: Good. Had plantains for the first time today post workout with some salmon and they were pretty tasty with some cinnamon. I like them and will probably start using them more frequently for post workout carbs. I also have big bin of butternut squash in the fridge that I cooked over the weekend and will be using throughout the week for PWO.
• Body: Calves...yikes. Neck is a little sore and I have a little tightness in my hips and hammies.

Rest day

Played ultimate this evening as usual, rested otherwise.

• Sleep: Got in bed pretty late, decent hours though.
• Nutrition: Awful last night. Overate late night with some junk and just felt awful all day today. I am trying to find some sort of consistency with occasionally cheating, usually once a weak or so, and staying clean the rest of the week. I seem to do fine with ice cream (and enjoy it more too), but going heavy on the gluten/grainy stuff just makes me feel like dogshit so I am going to be avoiding that.
• Body: Calves are very sore from thursday still, good other than that. Almost once a week my foot kinda flares up and gets sore in that same spot and then is gone by the next day...I really don't get it but hopefully it will just go away since it isn't giving me problems.

DL/HSPU/DU metcon

1030 - metcon

Handstand practice

5 rounds for time:

3 x deadlifts @ 215#

5 x HSPU

30 double unders

Time - 9:52

• Notes: Felt great today. High energy levels and felt pretty strong, although my HSPU were pretty weak as always. The deadlifts were at about the perfect weight, they felt pretty heavy.
• Sleep: Good.
• Nutrition: Good, minus some ice cream last night. Did the workout fasted this morning and felt awesome, just had a little bit of coffee before. Grocery run today.
• Body: Feel awesome yet again. Have had very minimal soreness the past week and got in a solid week of lifting. Tomorrow is rest day.
• General: Stress is probably going to be a little high the next week. Have a lot of work to do and will be pretty busy, but I will try to get as much down time and sleep as I can.

PS, DB rows, 12 min AMRAP

1200 - strength and metcon

Power snatch

4 x 2 x 77#

4 x 2 x 82#

1 arm DB rows, 3 x max reps w/ 50#

5 minutes rest

12 minute AMRAP:

7 DB snatch, 35# L/R

7 DB swings, 35#

7 knees to elbows

Score - 7 rounds even

• Notes: Longer day today but it was good. I am still very weak on the power snatching, but starting to get more explosive with my technique which is feeling good. Metcon was good.
• Sleep: Good. Plenty of rest.
• Nutrition: Very good. Running out of food but I have enough to last me until post-workout tomorrow. Next round of groceries I will be getting some stuff to try a few new recipes, one of them being a pizza.
• Body: Calves are pretty destroyed, especially the left one. I haven't had running induced soreness in a long time and it feels great. Feeling good overall.
• General: Found out that there is a GoRuck event coming to Boulder this summer and I am planning on signing up in the next couple of days. It includes a 10ish hour event of rucking and all sorts of physical challenges. It looks like a lot of fun and will give me something new and exciting to train for. Since I couldn't run the marathon last year my registration carries over and I am good to go for that in late summer. I might also look into another longer distance race this summer depending on how training is going.

BS, BP, pullup/sprint metcon

1130 - strength and metcon

Back squat

5 x 1 x 185#

Board press 5-5-5-5-5

145#, 155#, 165#, 175#, 180#

5-10 minutes rest

5 rounds, not for time:

Max rope pullups

Sprint 2 laps

round 1 = 15 pullups, round 5 = 10 pullups

• Notes: Felt great the entire workout - energy levels were good and my form felt good on everything, especially the squat. The metcon wiped me out, first time sprinting in a long time and the combo was tough...forgot what that felt like. No time element, this one was about work volume but it was definitely conditioning as well.
• Sleep: Had trouble going to sleep because I snagged a quick nap earlier in the night, but I woke up feeling good.
• Nutrition: Great. Really starting to like the clam soup I have been making.
• Body: Great. Big day tomorrow.

Rest day

Rest day as usual. No activity besides a lot of walking.

http://counterculture.sitesasrx.net/page/index.php?menu=blog&page=blog&hide&id=26077

Good summary, while crass, about why our lifestyles just suck.

• Sleep: Noticeably more groggy this morning and had a harder time waking up, no doubt due to the eating binge I had last night. Gonna try to get to bed early tonight.
• Nutrition: Not great. It was my good buddy's birthday last night and his parents treated us to an absurd amount of food at their restaurant. Awesome food, but some junk at the end as expected. Felt pretty awful afterwards. Did an 18 hour IF today, and finished off with a big (very big) plate of pork ribs and veggies. That was plenty of food to satiate me today so I will be back to normal tomorrow.
• Body: No soreness. Need to do a little mobility prep for tomorrow though.

PJ, situps, clean/situp metcon

1200

SWOD

Push jerk 1-1-1-1-1

125#, 130#, 135#, 135#, 140#

Emphasized technique, no moving up weight without near perfect form

GHD situps

2 x 8

5 minutes rest

DWOD

amrap in 8 minutes:

3 power cleans, 111#

10 straight leg situps

score - 10 rounds + 3 cleans, 9 situps

• Notes: Good day. Really tried to focus in my jerk form and I felt it much more in my legs than usual I feel like. Can't remember the last time I have done jerks. The metcon was good and I stayed in decent control of my form. I really focused on shrugging and keeping the arms straight which seemed to fix a lot of my form errors, I think I have been breaking early at the arms.
• Sleep: 6 hours ish.
• Nutrition: Had a little ice cream last night. After I got home from the gym and class today I had some soup with diced tomatoes, clams cooked in butter, and cilantro. Also tried some sweet potato/jicama fries in the oven with olive oil and they were pretty damn good. Jicama made really crunchy ones while the sweet potatoes were more like regular fries.
• Body: Good. I feel a little knotted down in the scapula regions, especially on the left side and tied in with the neck. Trying to undo all that and get everything loosened up.

FS, skills, box jumps, weighted pullups

1200

SWOD

Front squat 1, 1, 1, 1, 1

155#, 160#, 165#, 175#, 180#

20 minutes gymnastics skill work

handstands, hollow rocks, rolling pistols

DWOD

Box jumps - work up to a high height, then:

2 x 3 @ tall box + 7 plates

3x max weighted pullups, 50#

6, 6, 6

• Notes: I was a little pressed for time today, so had to kind of fly through this. Front squat felt good and I could have gone heavier. Box jumps felt very good, haven't done high ones in a while. Pullups didn't feel very strong for some reason today.
• Sleep: Good.
• Nutrition: Good. Had an awesome dinner last night - about 1/2 pound carne asada scrambled with 3 eggs and orange peppers, broccoli, and onion. For breakfast I had 4-5 pieces of bacon, a peach, 1 avocado w/ raisins, some broccoli and onion cooked in the bacon grease, and 1 boiled egg...had to last me until about 3 this afternoon.
• Body: Hips are a little tight all over - flexors, abductors, glutes. Feel good everywhere else.

Active rest

Even though I took yesterday off as well, Sundays are good off days for me. Have an ultimate game later tonight and I will be doing some mobility work as usual.

Today's breakfast:

Baked acorn squash w/ butter and cinnamon, stuffed with sausage, broccoli, and onions

• Sleep: Good. Finally caught up, although I am little out of whack sleeping in pretty late.
• Nutrition: Been a little crappy this weekend. I really liked the squash recipe. First time I have tried anything like it and will definitely be doing it more. Have a good idea for something new for dinner as well.
• Body: Ankle is tender and a little bit swollen. I have a fair amount of pain when I evert my foot. I will be wearing an ankle brace at the game just in case. Back of my hip capsules are also very tight.
• General: Excited to start this week of training. Doing a CFFB week and have a lot of fun workouts planned.

Rest

Decided to take an active rest day. Today's workout called for maxing reps on some front squats, and my legs were not in any condition to do that. Got a tough week of training ahead so I am fine taking a few extra rest days.

Played some basketball, hopped in the pool for some underwaters, and did some heat/cold recovery.

• Sleep: Decent.
• Nutrition: Got some awesome food for this week. Some of my proteins for the week include carne asada, chicken basil sausage, meatloaf, clam meat, pork ribs, bacon, and canned salmon. Also picked up jicama, sweet potato, and acorn squash that I cooked last night and have ready for post workout throughout the week.
• Body: Hips and hammies are a little stiff today. Rolled my ankle playing basketball today and it is a little sore, but shouldn't be an issue going forward.

DL/FC metcon

1200 PT

Jump rope barefoot 5 minutes

Snatch/overhead work

15 rounds, fast pace but not for time:

1 x DL @ 205#

40 yard farmer carries, 70# DBs

time - 25:13

• Notes: Fun workout, my grip was just fried afterwards. 70# ended up being a perfect weight for the number of rounds, as I was feeling iffy about it at 5 rounds. I usually use that as a good measure...if you are doubting finishing at that weight about 1/3 of the way through, you picked a good weight.
• Sleep: 7 hours or so.
• Nutrition: Junky last night. Had some beer and sub.
• Body: Good. Foot is a little sore again...it still does this every once in a while and I still don't get it. But no problems so that is good. Glute/hams are a little tight.

Press, BS, Chin/push ladder

1200 - strength and metcon

Press

5 x 1 x 115#

On the minute:

2 x 135# back squat on the minute for 12 minutes

5 minutes rest

For time:

10-->1

Chinups

Pushups

Time - 4:06

• Notes: Felt good to lift again today, especially to squat. My hip flexors were a little bit tight while I was warming up for the squats but they started to feel really good.
• Sleep: 7 hours + 1 hour nap.
• Nutrition: Good. I noticed I felt slightly sluggish after having a bigger breakfast early on. Felt great for the workout, but that was after napping. Might try a smaller breakfast and then something before the workout on these days.
• Body: Feel good. Another interesting observation from the burpees...my serratus was sore as hell the past few days. Not somewhere you would really suspect, but they were very tender. Feel great today - high energy and good mood. Sunshine always helps.

More rest

Did a lot of soft tissue work yesterday, just working on getting all the tightness out and getting ready for tomorrow. The rest has been very nice.

• Sleep: Good. Been a little tired in the afternoons.
• Nutrition: Good. My appetite has gone way up in the past few days I feel like. Definitely had some cravings tonight, but I think I just needed more calories. I am making more of an effort to avoid certain things like gluten and fructose now, and the next time I hit the grocery store I am going to make a few changes, mostly in that I am going to pick up some more starchy tubers. My carb need is definitely increasing, and I would like to have sources other than just fruit to satisfy that. I am still unsure of potatoes as far as my issue with kidney stones so I am just erring on the side of caution for now. I wrote in to Robb Wolf about the issue, hopefully I will get some good input on all of the contradictions of supposed "kidney stone prevention" diets. On another note, I think adding cheese in this week has upset my gut a little bit (granted it was standard swiss...pretty low quality). Been noticeably gassier and more irritated. I guess it could have been the kefir but I seemed to react fine to that, I like it a lot.
• Body: Feel pretty good. A little bit tight, but could have easily trained today. Did a 17 hr fast today and felt good with it energy-wise. I am a big fan the fasting idea, but definitely being mindful to avoid it when I am in cycles of hard training and/or high stress.

Rest

Took a recovery day. Same for tomorrow.

• Sleep: good. Got a decent sized nap in yesterday afternoon as well.
• Nutrition: Ate a lot yesterday, back to normal now.
• Body: Feel pretty good honestly, nowhere near as sore as I was expecting. Pretty stiff all over, but mostly just tired. Shoulders and chest are pretty damn tight, but my legs feel pretty good. Also surprised that my abs are decently sore as well. Taking the next two days easy to relax and lower some stress, then I will probably get back to training normal on thursday.