After being sick for several days, returning monday of this week and pushing through the rest of this stupid cold. I am happy to rest. Not 100% still but my body needs to recover.
Nutrition for today
10am
3 eggs
4 small potatoes
4 pieces of bacon (no beef, ran out)
12pm
2 cups of greek yogurt
1 cup of spinach
25 grams of protein
4 table spoons of peanut butter
3pm
8 oz of chicken
2 cups of quinoa
7pm
12 oz of chicken (no beef)
4 small red potatoes
2 cups of spinach
1 ounce garlic
cheat...
2 big chocolate chip cookies
(vegan, no dairy, 15grams of protein each)
1 cup of coconut milk
Today was a very rough day. Still not feeling 100% from being sick, no energy, no drive, very fatigued. I was pretty much in a zombie state going into the cleans. All I could do is pushed through, looking forward to some well deserved rest and let my mind and body recover.
After 3 days of coughing, feeling achy, not moving. I finally was able to lift today :)
Don't get me wrong, it was definitely a hard day to train considering my lungs and esophagus were raw from coughing. But just took it easy (kind of) and pushed through some of the suck as best as I could.
Nutrition:
9am
4 eggs
4 small red potatos
10 oz of red meat
11am
50 grams of protein
1pm
2 cups of greek yogurt
1 cup of spinach
1 scoop of tendon ligament
3 tablespoons of peanut butter
430pm
10 oz of beef
2 cups of quinoa
1 banana
8pm
10 oz of beef
12 ounces of red potatoes
cup of peas
1 1/2 cup of broccoli
10pm
1 banana
3 spoonfuls of peanut butter
Finally over being sick, my appetite is starting to come back. I still ate well when I was sick, just not as much and spread my meals out in smaller proportions thorough the days I was feeling cruddy.
Tempo squats...still feeling a little weak on the squats from being sick, especially in the beginning. Began to get into the swing of things during the sets of 3.
2x5 285 (fail on 4 and 5) @275 both sets at tempo of 7.5.3
2x3 275 5.3.3
2x1 315 and last set @325, both at 3.3.3 tempo
4 min amrap
3 rounds
10 clean and jerks @135
10 chest to bar pullups
If you completed 3 rounds within the 4 minutes, time extends to 8 minutes.
Got past the 3 rounds in less than 4 minutes. The raw lungs and throat started to get to me and I just couldn't push through as hard as I would of liked too. Body is still revering from being sick, but was happy I got 2 rounds into the 8 minute round.
15-12-9-6-3 for all movements.
Bent Over Row 15 pounds for all sets. 20s for 6 and 3 Seated Supine Bicep Curls holding tension in extension 20lbs Hammer Curls 40 for all sets. 45 for set of 9.
12pm
1 cups of spinach
25 grams of protein
1 cup of greek yogurt
4 tablespoons of peanut buttahhh mmmm
4pm
50 grams of protein
445pm
10 oz of beef
2 cups of quinoa mixed with vegetables
9pm
potato
12 ounces of beef
2 big spoonfuls of greek yogurt
2 cups of broccoli
11pm
3 tablespoons of peanut butter
Again, even after all the work we have been doing, I feel recovered the next day due to all the food I am eating. Feels good, and size is starting to show. Quads are definitely growing ahaha.
I lift weights....
2x800 meter runs
2 muscle ups super set with clean and jerks (split)
2mu
5 clean and jerks at 185
2 mu
5 c&j @205
2mu
3 c&j @225
2mu
3 c&j @255
2mu
1 c&j @275
2mu
1 c&j @295
all touch and go on the c+j with multiple reps
Every set felt pretty good.
Jerks could use a little more work, a little wobbly today on form overhead.
1 thruster every 10 seconds for 5 minutes @160
missed one because of the previous rep, I caught the bar low and spent a lot of time controlling the bar.
With barely any rest after a butt load of thrusters,
3 rounds:
600 meter row
30 pistol squats
6 bar muscle ups
So finals have arrived and I find myself battling this week. Diet is a little off when it comes to how much I eat and when I eat it but still was able to devour everything and eat enough food for today.
9am 10 oz of beef
3 whole eggs
1145 am
50 grams of protein
1230pm
2 potatoes (out of red potatoes) I didn't have these for my first meal so I had them with my shake
2 cups of greek yogurt
1 cup of spinach
25 gm of protein
4 tablespoons of peanut butter
4pm
10 oz of chicken
2 cups of quinoa
830 pm
10 oz of steak
10 oz of potatoes
added 2 eggs (felt like having breakfast for dinner)
2 cups of brocolli
10pm
1 banana
3 tablespoons of peanut butter
Was running around in between the gym, school, the doctors and home.
Trying to get everything ready not only to finish finals but switch my degree onto nursing.
Trainning:
Got to train with the bros today at 10am :)
Much needed and definitely needs to happen more!
Tempo backsquats
(this was horrible....so much pain)
1x9 265...failed at 4..dropped to 245
1x7 255 7.5.0.5
2x5 265 5.5.0.5
1x3 275 3.5.0.5
1x3 285 3..5.0.5
Power clean and jerk
1x5&175
1x5@195
1x4@215
1x4&235
1x3@245
1x4@245
wod
90 seconds each...2 rounds
rest 90 seconds after each round
pull ups
wall balls
double unders
round 1: 150
round 2: 175
total: 325
Saturday, December 7, 2013
So I am blogging on from my phone today, so I apologize for any typos and such.
But I already logged my workout from yesterday! So here is a link showing what I did on my Friday along with a video :)
Other than that, time to tell you what I ates.
930 ate my yummy 10 oz of steak, 3 eggs, and 2 large red potatoes!
1230 drank my 2 cups of Greek yogurt, cup of spinach, and a little vanilla protein for flavor. I also gobbled down 4 table spoons of peanut butter :)
Trained at 230-4 and after had 50 grams of protein after.
Couldn't to home and cook due to studying and finishing school projects, So I picked up some chipotle.
1 cup of brown ride, 1 cup of black means, cup of bell peppers, 10 oz of chicken, and a little cheese.
Finally, went over to my amazing girlfriend's house were we made dinner around 7.
Had about 10 oz of potatoes (sweet/mystery potatoes) 10 oz of steak, and about 2 cups of broccoli.
Training felt good this week, felt strong and I can definitely feel the difference of the muscle I've put on and how it affects my front squats. Not rounding as much. Big gainzzzz are coming very soon :)
Well...wish I could write more but about to get muh hurrr did!
Felt pretty beat so it was nice to take a day off to recover, focus on school, and of course...EAT!
Nutrition
Woke up and made 8oz of beef with 3 whole eggs and 2 large red potatoes at around 930. Right before my chem class which was at 1230, I drank a shake that had 2 cups of greek yogurt, 4 tablespoons of peanut butter, a banana, and added about a cup of spinach. Didn't eat again until about 3pm. I had 8 oz of chicken already prepped along with 3 cups of quinoa and a cup of spinach. My last big meal I had was at about 7 were I was starving. Got home late because of traffic and couldn't wait to eat. Its is weird, I am pretty much full after a meal but if I go anywhere around 3 hours without food, I am starving to the point where my stomach hurts. Finally made it home and prepared my potato with greek yogurt spread, my 10 oz of steak, and my 2 cups of broccoli. Fed and happy, finished up some studying and ended the day with 50 grams of protein and 3 tablespoons of peanut butter. MMMMhmmmm.
After I've been increasing my food intake, I have already seen major changes in my body. My waist is thickening, but it is all muscle, which is awesome. Legs are getting bigger and chest is filling out. I feel great throughout the day and I am full of energy. If anyone is looking to improve their fitness, or just better their lifestyle...it starts with what you eat. Nutrition, nutrition, nutrition!
Well started off with 3 eggs, didn't have beef so instead had 3 strips of bacon, and 2 large red potatoes for my first meal which was at 930.
My second meal was a shake with 4 tablespoons of peanut butter, 2 cups of greek yogurt, and a little bit of Wfit protein. About half a scoop. This was about 1230.
My post meal was 50 grams of protein after 4pm.
Then at about 5 I ate 10 oz of chicken, 2 1/2 cups of quinoa (no black beans), and a cup of yummy spinach. I used a little beef broth to give the quinoa some flavahhh.
At about 9 I ate 10 oz of beef, a potato with some greek yogurt on top, and a cup of broccoli. This is by far my favorite meal. This meal I ate late because I was at class studying and preparing a presentation for finals.
It's 10 now, and I am drinking my yummy shake with 3 tablespoons of peanut butter, and 50 grams of wfit protein.
Training....today felt a little rough. I have finals coming up and the stress is getting to me. Just had to push through and make the best of it! Its a good thing I have such an amazing group of friends to train with.
2x1100 meter runs (warfit 800)
1: Didn't have a timer but finished in about 4 mins
2: 4:35
Clean and Jerk (split)
Got to do these with Roman! Gave me a good push.
1x3 @185
1x3 @200
1x2 @215
1x2 @235
1x1@ 265
1x1 @285
Squat clean Thruster @155
One rep every 10 seconds for 5 minutes.
This one sucked for me, lost a little gas at the end of minute 3.
Didn't miss any though!
Finally, 3 rounds for reps
1 minute max effort
30 seconds rest
2 minute rest after each round
Box jumps 20/22/21
Kettlebell swings (70) 30/31/30
Burpees to bar 20/20/21
Double unders 80/80/80
This wod I was able to find a good pace and just keep consistent.
Finally, after going hard for 3 days, time to rest tomorrow....(leaves more time to study) whoop!
1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach
Woke up starving and couldn't wait to start my day. Ate all of this starting at 930 this morning.
2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter
Probably most favorite part of my day, downed this right before class at 1230.
3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach
4. Post wod - 50g WFit, 1 banana
Because of class and school work, didn't get a chance to eat this earlier but had these two meals post workout at around 430. Again, I was full after my first two meals but at about the 2 hour mark, I am starving. ate this with no problem.
5. 10oz ground beef, 10oz of sweet potato and cup of veggies
Went out for my sister's birthday so had to improvise. Didn't get the greek yogurt because the restaurant didn't have any.
6. 50g WFit 3 tblsp peanut butter and greek yogurt.
Literally, drinking this as I type. Added the greek yogurt into this shake because I missed it in my last meal.
Snatch Grip Deadlifts 1 rep every 20 seconds for 3 minutes @ 255 (was hard to keep good form during the end) Metabolic Conditioning 10-1 Descending Reps of: O.H. Squats 135/95 Wall Balls 20/14
I finished this wod in about 7:08. Legs and hip flexors were gone after yesterday's squat session. Hit the rounds of 7 and my hips didn't want to open up. Still, went unbroken for everything. The hardest part is convincing yourself to not drop or stop. After I was able to break that mentality, I was pretty much in 'zombie mode' and I assure you, I am a fast zombie.
Row-
4x500m
70%
80%
90%
100%
Rest- 1 min. Mobility
Banded Hamstring Flossing, Banded Pigeon, Couch Stretch,
PVC Shoulder; Internal & External Rotation Gymnastics
100ft. Walking Handstands Olympic Lifts
Hang Snatch, EOMOM
1×3 @ 55%
1×3 @ 60%
1×2 @ 65%
1×2 @ 70%
1×1 @ 75%
1×1 @ 80% Accessaries
Snatch Grip Deadlifts
1 rep every 20 seconds for 3 minutes @ 100% of 1RM Snatch weight Metabolic Conditioning
10-1 Descending Reps of:
O.H. Squats 135/95
Wall Balls 20/14
*If you break on any set, you stop and do the last number rep performed in Burpees.
- See more at: http://urbanwarfit.com/category/scottsdale-crossfit-wod/competitor-wod/#sthash.QYcygHVC.dpuf
1. 6oz Ground beef, 3 whole eggs, 4 small red potatoes-6oz, 1 cup spinach (measured raw, but cooked in) 2. 2 cups Greek yogurt, 1 whole banana, 4 tblsp Peanut butter 3. 8 oz lean ground chicken breast, 1/2 cup black beans, 2 cups quinoa, 1 cup spinach (measured raw) taco seasoning 4. Post wod - 50g WFit, 1 banana 5. 10oz ground beef, 10oz baked potato, 1/4 cup Greek yogurt on potato , 2 cups broccoli 6. 50g WFit 3 tblsp peanut butter
Training:
1600m. Run
Mobility
Hips, Shoulders, Ankles- Banded PNF
Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is 1. Concentric / Positive 2. Top of Pull Up / Flexion 3. Eccentric / Negative 4. Bottom of Pull Up / Extension “0″ represents as fast as possible. Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc.
Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4. @255
2×7 @ 75% – Tempo: 4.4.0.4. @275
2×5 @ 80% – Tempo: 2.4.0.4. @305 @315 (failed at 4 and 5 on very last set)
*Four Point Tempo is 1. Eccentric 2. Bottom of Squat / Flexion 3. Concentric 4. Top of Squat / Extension
Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
1600m. Run Mobility
Hips, Shoulders, Ankles- Banded PNF Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc. Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
1600m. Run Mobility
Hips, Shoulders, Ankles- Banded PNF Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc. Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run Mobility
Hips, Shoulders, Ankles- Banded PNF Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc. Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run Mobility
Hips, Shoulders, Ankles- Banded PNF Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc. Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Endurance
1600m. Run Mobility
Hips, Shoulders, Ankles- Banded PNF Gymnastics
Strict Pull Ups, EOMOM
1×5 – Tempo: 0.2.2.2.
1×4 – Tempo: 0.3.3.3.
1×3 – Tempo: 0.4.4.4.
1×2 – Tempo: 0.5.5.5.
1×1 – Tempo: 0.6.6.6.
*Four Point Tempo is
1. Concentric / Positive
2. Top of Pull Up / Flexion
3. Eccentric / Negative
4. Bottom of Pull Up / Extension
“0″ represents as fast as possible.
Count – One, One Thousand, Two, One Thousand, Three, One Thousand, Etc. Strength
1) High Bar Back Squat, EOMOM
2×9 @ 70% – Tempo: 6.4.0.4.
2×7 @ 75% – Tempo: 4.4.0.4.
2×5 @ 80% – Tempo: 2.4.0.4.
*Four Point Tempo is
1. Eccentric
2. Bottom of Squat / Flexion
3. Concentric
4. Top of Squat / Extension Olympic Lifts
Power Clean & Push Jerk, EMOM
1×5 @ 55%
1×5 @ 60%
1×4 @ 65%
1×4 @ 70%
1×3 @ 75%
1×3 @ 80%
*Keep Touch and Go Metabolic Conditioning
3 Rounds of:
10, Power Clean & Push Jerk 135/95, Must be unbroken, touch and go
* Start the wod with 5 C2B Pull Ups and repeat at the top of every minute.
- See more at: http://urbanwarfit.com/scottsdale-crossfit/131202/#sthash.712XfT6w.dpuf
Saturday, November 23, 2013
Foundation on Fitness
Most of us avid crossfitters look forward to the time of day were we go to the gym and lift heavy things for multiple reps. It is pretty much our play time, but for grown ups! A lot of us, especially the ones who are relatively new to crossfiit are all about 'intensity.' All of us are looking to PR our fran, or diane time while trying to set an all time high for the heaviest clean and jerk within the gym. This is what makes crossfit special and attracts fitness lovers from all shapes and forms. The ability to push yourself and blow old limitation out the door along with a group of people who share the same passion would catch anyone's' attention. But getting caught up with the 'intensity' has a huge downfall; it tends shorten our perspective and gives us tunnel vision on what true fitness is. Mobility is the key and foundation of being fit. It allows us our bodies to get into an optimal position to move weight efficiently, and with the efficiency comes heavier lifts.
The way our bodies move are built into our DNA, just look at an infant when they first begin to walk, you see them struggle to stabilize and all of a sudden you see them drop into a squat, not a 90 angle but a full depth, ass to grass squat. Hips below parallel and all while staying upright. They can do this because of their flexibility. They aren't limited because of their position. But in due time though and add in our very sedentary lifestyle, that goes away. The lack of flexibility most of us have can not only cause improper form on lifts, but serious injury.
Most of you may say that you don't have time to do mobility, but excuses are excuses. You can MAKE time. Think about it this way, its max out clean day at the gym and you are looking to PR. As you warm up, the one thing you know you struggle on is shoulder and wrist mobility, which gets in the way of your rack position. You start to clean some light weight and all of a sudden, your elbow comes in contact with your knee and before you know it, you have a black and blue, swelled up forearm. Now you are in a cast for 3 months unable to do anything that involves your arms. Would you rather put those three months into not being able to train, or into your mobility? I would choose mobility, because the thought of not lifting just plain sucks. Now don't go thinking, "oh great, I am just going to get injured." That's not the case, adding just 15-30 minutes of mobility work everyday will improve your range of motion greatly and positioning. Trust me, the results come the minute you finish your stretch. Most of the stretches you can do only require a band and a lacrosse ball, which you can buy both for about $20. Don't forget that most of the basic stretches and tissue work can be done within the comfort of your own home.
Whoever you are, don't let this become an obstacle when it comes to your training! You may have to put some effort and time in. But the result will help you greatly in the future. I am creating this blog to help those to gain knowledge when it comes to their mobility and training. Let this help mold your perspective into what you need to do to improve your fitness.
