August is Over….

August is over and so is Summer. Flew by this year to say the least. It seems like it was the middle of June and then all of a sudden, it is Labor Day. It is fine because Fall is my favorite time of year. No humidity and football is on.

So, what did I learn during the last two weeks?

I did six days in a row with no rest. Paid the price on Sunday. I was beat. I won’t be doing that again.

I did better at Cindy. For some reason that one seems like it won’t be bad and then after three rounds you realize it just got real.

I was happy with the 145lb stone work. That was the heaviest I had done.

We are now getting ready for the Whole Life Challenge which starts in two weeks. So you know what that means! A little unhealthy living. Nothing too crazy. Chipotle….corn chips and rice. Look out!

https://www.wholelifechallenge.com/

56 Days of fish, meat, chicken, vegetables, avocados, a little fruit, some nuts….and that’s about it.

None of this…

None of this:

Five Guys Burger and Fries

WOD’s:

1)

12 min AMRAP
2 EROM HSPU* (used 45lb plates to get lower)
4 TGU Right 16/12kg
4 TGU Left 16/12kg

2)

5 sets
3 Heavy Bench Press; rest 10 sec (225 -275lb)
30 Russian Kb Swings; rest 5 min (1.5 pood)

then
5 sets
5 Hang Power Clean; rest 10 sec (135lb)
30 Push Ups; rest 5min

3)

Two Rounds:

Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.

150 DUs or 300 Singles

80 Pushups

60 DL- 135, 95

40- Ring Rows

10 – Sled Pushes-30 m – 2 people must push sled

4)

5 rds for time
10 CTB Pull Ups
30 Air Squat
Row 300/250m

5)

3 sets
90 sec Tire Flips(Heavy Enough to get 2-3 flips) partner 700lb tire
90 sec Box Jumps On Tire
rest 3 min

then
3 sets
60 sec Viper Press 95lbs 7-10 reps per round
60 sec Burpees
rest 2 min

7)

A1. Back Squat@30×1; 3 reps x 5 sets; rest 10 sec (265lb)
A2. Weighted Pull Ups@21×1; 5 reps x 5 sets; rest 10
A3. Jumping AirSquats x 15 reps; rest 2 min

then
B1. Double Unders 30 reps x 3 sets; rest 20 sec
B2. Ab Mat Sit Ups 15 reps x 3 sets; rest 20 sec

8)

10 sets
Row or AirDyne
30 sec @100%
30 sec Easy(50%)

185 calories on the AirDyne

9)

15 Axel Deadlift 205 pounds
9 HSPU
12 Axel Deadlift 205 pounds
15 HSPU
9 Axel Deadlift 205 pounds
21 HSPU

used a switch grip and probably should have done double overhand….

10)

4 Rounds

3 Hang Squat Cleans
7 Strict T2B
10 Kb Goblet Squats 2 Pood
Run 200m
Rest 1:1

11)

Workout of the Day
Power Snatch
2-2-2-2-2; rest 2 min (135-145lb)

then
5 sets
PP 3 reps; rest 20 sec (185)
Kb Swings Unbroken 12 reps; rest 60 sec (2 pood)

then
Prowler Suicide

12)

Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 full rounds. PR.

13)

Stone to Shoulder – Technique

20 Min Amrap

10 Partner Stone to Shoulder-Alternating Partners 145lb stone

50 Feet Bear Crawl….not bear claws which would have tasted much better…..

 

Second Week of August

It is an end to a great week. We hit it pretty hard last weekend at a bachelor party so I was ready to get clean when I got back.

WOD’s:

Tuesday:

OH Squat
Build to a Heavy 1 rep (135#)

then
30,20,10
OH Squat-use 50% of above (65#)
Box Dips

Wednesday:

Dead lift
Work up to a heavy 3 Rep (405#)

then
2k Row (7:58)

Thursday:

12 min AMRAP
2 EROM HSPU*
4 TGU Right 16/12kg
4 TGU Left 16/12kg
*Make these HARD: plates, parallettes, rings…

Three full rounds. TGU’s and I do not get along.

Friday:

5 sets
3 Heavy Bench Press; rest 10 sec (255#)
30 Russian Kb Swings; rest 2 min (1.5 pood)

then
5 sets
5 Hang Power Clean; rest 10 sec (135#)
20 Push Ups; rest 2 min

Saturday:

Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.

Two Rounds:

150 DUs or 300 Singles

100 Ab-mat Sit-ups

80 Pushups

60 DL- 135, 95

40- Ring Rows

10 – Sled Pushes-30 m – 2 people must push sled

Sunday: REST

Monday I ran in the morning and Tuesday and Thursday I swam as well. Relatively injury free this week. My right shoulder/chest is tight, but nothing serious.

We ate well this week with Saturday night being a cheat meal. Lobster rolls. Very good.

Kylie and I signed up for the Whole Life Challenge. It is going to be challenging however I think it will help us considerably. A little competition helps everyone perform better.  https://www.wholelifechallenge.com/

 

 

First Week of April

It has been a good week. Lots of fun WOD’s to say the least. The toughest one of the week was:

75 KB Swings 1.5

150 Double Unders

75 Overhead squats 95#

I did 450 singles because I am still unable to string together double unders. The OHS were at 65# because for some reason I can’t hold 95lbs over my damn head.

Fun WOD:

5 sets
Farmers Carry 300ft 45 on each side
250m Sprint(M: 1:45 and under, W: 2:00 under pace)
rest:work equal

My shoulders are still sore from the farmer’s carry.

I did a hit new PR by dead lifting 405 for two. I could have gone a little heavier, and next time I will.

Pretty clean food week as well. A burger and a couple of beers Wednesday night. Sue me. My wife was out of town and I was bachin’ it up. Really crazy, right? Victorias…wow!

I picked up some new protein and will be having a shake right after my workout  based on the suggestion from one of the trainers.

Optimum Nutrition Pro Complex: It was a little pricey however based on the description, it should be pretty good.

Uniting Whey Protein Isolates, Egg Albumen, and Hydrolyzed Proteins, and key Free Form Amino Acids, we’ve created a protein with varied digestion rates and an amino acid profile that’s off the charts. Each serving of Pro Complex APS is packed with 60 grams of the highest quality proteins commercially available. Simply put, it’s formulated to take you to the next level. 8 Premium Protein Sources Over 14,000 mg of BCAAs 10,500 mg of Glutamine. BOOM!

Time for a new pair of shoes, and I am going to let you pick.

or 

Look forward to 1) seeing how many people follow my blog and 2) which shoe gets picked.

Following is a link to a blog I have been reading. It’s funny as hell and has great pictures:

http://www.liftbigeatbig.com