Monday, December 3, 2007
Soccer - 3Dec (pm)
Played another game between the sticks today, definately my best one yet. Helped to secure a 1-0 victory. I've still got some cobwebs to knock loose, but my form is returning pretty quickly. I fielded several shots and handled nearly every cross. The main thing I need to focus on right now is goal kicks. I need to focus and think about what I'm trying to do instead of rushing it.
MEBB - 3Dec (am)
After a lot of reading these last few days, I've decided to modify my original MEBB program to a Starting Strength type workout which seems to be more well rounded and should help me meet my strength goals sooner.
Totals:
Back Squat: 3 x 5 @ 205-lbs (Bar speed good)
Bench Press: 1 x 5 @ 175 (Bar speed slow); 2 x 5 @ 155 (Bar speed good)
Deadlift: 3 x 5 @ 275 (Bar speed good)
I like this alot more than doing 5 x 5 of one exercise. Obviously, there's more volume, which is a better mental boost for me than just doing 25 reps of one exercise - regardless of the difficultly of the workout.
Totals:
Back Squat: 3 x 5 @ 205-lbs (Bar speed good)
Bench Press: 1 x 5 @ 175 (Bar speed slow); 2 x 5 @ 155 (Bar speed good)
Deadlift: 3 x 5 @ 275 (Bar speed good)
I like this alot more than doing 5 x 5 of one exercise. Obviously, there's more volume, which is a better mental boost for me than just doing 25 reps of one exercise - regardless of the difficultly of the workout.
CrossFit - 2Dec (pm)
5 minutes of Double unders
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
I tried to pace myself out, especially on the 5 minute segment of C&J, I would say that it worked pretty well - except I didn't push hard enough the first round. Which is fine though, since this was my first day back.
This was a killer workout, something I don't hope to see come up again for a LONG time!
Total Reps:
68 DU / 26 CJ
42 DU / 18 CJ
11 DU / 7 CJ
5 minutes of 95 lb Clean and Push jerk
3 minutes of Double unders
3 mintutes of 95 lb Clean and Push jerk
1 minute of Double unders
1 minute of 95 lb Clean and Push jerk
I tried to pace myself out, especially on the 5 minute segment of C&J, I would say that it worked pretty well - except I didn't push hard enough the first round. Which is fine though, since this was my first day back.
This was a killer workout, something I don't hope to see come up again for a LONG time!
Total Reps:
68 DU / 26 CJ
42 DU / 18 CJ
11 DU / 7 CJ
CrossFit - 29Nov (pm)
I've decided to take a few days completely off to give my body a break. I think the inability to sleep and the slight headcold that I've come down with tell me that I'm overtrained. We'll see how I feel in a few days.
Wednesday, November 28, 2007
CrossFit - 28Nov
CFT
- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift
Another "bad" day. I just feel like even though my stamina and muscular endurance are improving, I can't catch a break with the strength stuff. This is why I started the MEBB program a few weeks ago. Yeah, maybe I'm fatigued from yesterday/last week/last month....but what about every other CFT that I've done: it's not like I was fresh for those. Hell, I was fresh for the PL competition and I still was stuck at 275 on the Squats.
Today I barely was able to get 145 on Shoulder Press, and still can't get 285 on the Squats. I only did 315 on the Deadlift because I'd lost all my drive at that point. I'm going to stick with the MEBB stuff until the next CFT comes up, and if I don't see improvements, then I'll just have to accept that it isn't working and go back to just doing the WODs.
- 1RM Back Squat
- 1RM Shoulder Press
- 1RM Deadlift
Another "bad" day. I just feel like even though my stamina and muscular endurance are improving, I can't catch a break with the strength stuff. This is why I started the MEBB program a few weeks ago. Yeah, maybe I'm fatigued from yesterday/last week/last month....but what about every other CFT that I've done: it's not like I was fresh for those. Hell, I was fresh for the PL competition and I still was stuck at 275 on the Squats.
Today I barely was able to get 145 on Shoulder Press, and still can't get 285 on the Squats. I only did 315 on the Deadlift because I'd lost all my drive at that point. I'm going to stick with the MEBB stuff until the next CFT comes up, and if I don't see improvements, then I'll just have to accept that it isn't working and go back to just doing the WODs.
Soccer - 27Nov
Played vs. the high school team today. They are basically a JV team, and it was pretty much a waste of laundry. I didn't do anything, just stood around in the goal for an hour and occasionally kicked a ball or two.
Tuesday, November 27, 2007
CrossFit - 26Nov (pm)
After the soccer game did today's WOD.
Weighted Pullups
1-1-1-1-1-1-1
45
55
65
75
85
95 (PR)
100 (F) The bar was about eye-level.
95
Weighted Pullups
1-1-1-1-1-1-1
45
55
65
75
85
95 (PR)
100 (F) The bar was about eye-level.
95
Soccer - 26Nov (pm)
Played in goal tonight. Didn't get much action, I'm still really rusty. Hopefully, I'll be able to start getting back into form soon.
Athletics - 1
A Squad - 1
Athletics - 1
A Squad - 1
Monday, November 26, 2007
CrossFit - 26Nov (am)
"Elizabeth"
21-15-9
- Cleans
- Ring Dips
Just like last time, this was brutal. The cleans take so much out of you that by the time you get to the rings, you're in full O2 debt. Good stuff! I can tell I'm still feeling the effects of being sick. I feel back to normal, just seem to get winded sooner than usual.
Total Time: 19:05
21-15-9
- Cleans
- Ring Dips
Just like last time, this was brutal. The cleans take so much out of you that by the time you get to the rings, you're in full O2 debt. Good stuff! I can tell I'm still feeling the effects of being sick. I feel back to normal, just seem to get winded sooner than usual.
Total Time: 19:05
CrossFit - 25Nov (pm)
MEBB
5 x 5
- Weighted Ring Dips
Felt pretty good. It's definately tough keeping everything steady with the extra weight, but I'm happy with this being my first attempt at weighted dips (on the rings!).
25
30
35
45
50 (F #5)
5 x 5
- Weighted Ring Dips
Felt pretty good. It's definately tough keeping everything steady with the extra weight, but I'm happy with this being my first attempt at weighted dips (on the rings!).
25
30
35
45
50 (F #5)
CrossFit - 24Nov
"Nancy"
5 Rounds
- Run 400m
- 15 x 95-lbs Overhead Squats
This was pretty brutal. I made sure that every rep was honest: butt-to-ankles. OHS are definately a major weakness of mine. Need to get savvy with them before the Cert.
Total Time: ~21:25 (I finished in 22:25 but was at the crappy 24-hour gym on base and some guy took my OHS bar after my first run, so I had to get a new bar and set it up.)
5 Rounds
- Run 400m
- 15 x 95-lbs Overhead Squats
This was pretty brutal. I made sure that every rep was honest: butt-to-ankles. OHS are definately a major weakness of mine. Need to get savvy with them before the Cert.
Total Time: ~21:25 (I finished in 22:25 but was at the crappy 24-hour gym on base and some guy took my OHS bar after my first run, so I had to get a new bar and set it up.)
Soccer - 23Nov (pm)
Played against the #1 team - NEX. We held them scoreless until 10 minutes left in the match. I played defense and central midfield until after the 3rd goal when I finally went between the posts. I made one breakaway save to at least keep the score down. It's been way too long!
Athletics - 0
NEX - 3
Athletics - 0
NEX - 3
Soccer - 21Nov (pm)
First game of soccer in 2+ years. Played right defense and sweeper. It felt great to get back out there. I even got an assist on 1 of Nate's 2 goals!
Athletics - 7
NEX Generation - 1
Athletics - 7
NEX Generation - 1
Rest Day - 23Nov
OK, I'm sick. It's sinuses and a little bit of phlegm in my lungs, but nothing too serious. I'll sleep it off in a few days.
CrossFit - 22Nov (am)
Was supposed to be 30 muscle-ups for time, but I just wasn't in it today. Felt sick and run down. After only getting 8 MUs in 28 minutes, I just call it a day and went to bed.
Wednesday, November 21, 2007
CrossFit - 21Nov(am)
"Helen"
- Run 400m
- 21 KB Swings, 55-lbs
- 12 Pullups
Gonna try to go sub-10...gotta find 14 seconds somewhere!
Got my sub-10 (and a 40-sec PR)!
For the record, eating a pint of Ben and Jerry's New York Super Fudge Chunk 7 hours prior to the WOD is a BAD idea. I was fighting back Pukie the entire time...I'm proud that I've never met him, and I kept the streak alive today, even though I had a RAGING headache and 20+ minutes later I still feel worse than I've ever felt after a WOD.
Total Time: 9:34
- Run 400m
- 21 KB Swings, 55-lbs
- 12 Pullups
Gonna try to go sub-10...gotta find 14 seconds somewhere!
Got my sub-10 (and a 40-sec PR)!
For the record, eating a pint of Ben and Jerry's New York Super Fudge Chunk 7 hours prior to the WOD is a BAD idea. I was fighting back Pukie the entire time...I'm proud that I've never met him, and I kept the streak alive today, even though I had a RAGING headache and 20+ minutes later I still feel worse than I've ever felt after a WOD.
Total Time: 9:34
Tuesday, November 20, 2007
CrossFit - 20Nov (am)
Today's WOD was Clean & Jerk (3-3-3-3-3), but since I'm still working with the MEBB stuff, I changed the workout to 5x5.
- 135
- 145
- 155
- 165
- 185 (F #5)
I'm really happy with this. My right wrist is still bothering me a little bit, so I couldn't get as aggressive as I wanted to on the last set. Overall though, very good day! I felt completely in control on almost every rep.
- 135
- 145
- 155
- 165
- 185 (F #5)
I'm really happy with this. My right wrist is still bothering me a little bit, so I couldn't get as aggressive as I wanted to on the last set. Overall though, very good day! I felt completely in control on almost every rep.
Monday, November 19, 2007
CrossFit - 18Nov (pm)
"Filthy Fifty"
For time:
- 50 Box Jumps, 24" box
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45-lbs
- 50 Back Extensions
- 50 Wall Ball shots, 20-lbs ball (subbed 18-lbs ball-didn't have 20-lbs)
- 50 Burpees
- 50 Double Unders
Even though my time was slower than last time, my K2E were much better and I subbed 100 single unders instead of doing the double unders. I finished the Burpees at 29-flat, so I was definately ahead of pace by about 1 minute - give or take - compared to last time I did this workout.
Total Time: 32:27
For time:
- 50 Box Jumps, 24" box
- 50 Jumping Pull-ups
- 50 Kettlebell Swings, 35-lbs
- Walking Lunge, 50 steps
- 50 Knees to elbows
- 50 Push press, 45-lbs
- 50 Back Extensions
- 50 Wall Ball shots, 20-lbs ball (subbed 18-lbs ball-didn't have 20-lbs)
- 50 Burpees
- 50 Double Unders
Even though my time was slower than last time, my K2E were much better and I subbed 100 single unders instead of doing the double unders. I finished the Burpees at 29-flat, so I was definately ahead of pace by about 1 minute - give or take - compared to last time I did this workout.
Total Time: 32:27
Saturday, November 17, 2007
CrossFit - 17Nov (pm)
"Michael"
3 Rounds for time
- Run 800m
- 50 Back Extensions
- 50 Sit-ups
I was wiped out today; put out 100% - no sandbagging and came in at an abysmal 24:01...well off my best time but considering the fact that I've put it all out there 3 times in less than 24-hours, I'm not upset at all.
Total Time: 24:01
3 Rounds for time
- Run 800m
- 50 Back Extensions
- 50 Sit-ups
I was wiped out today; put out 100% - no sandbagging and came in at an abysmal 24:01...well off my best time but considering the fact that I've put it all out there 3 times in less than 24-hours, I'm not upset at all.
Total Time: 24:01
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