Day 11

2/27

A. Shoulder Press - build to 1RM; rest as needed
B1. Seated Behind the Neck Press - build to 1RM; rest as needed
B2. Airdyne - 10min for max cals

NOTES:

A: 155... Not happy at all with this.

B1: 115.... Again not pleased what so ever.

B2:194cals. Went pretty moderate out of the gate to gauge my pace. Shot for 200cals. Hamstrings got pretty tight around min 4.

Day 10

-Rest Day-

Day 9

Feb-25

Row - 3 x 500m @ 100%; rest exactly 10min b/t each

*warm-up completely for this

NOTES:

1. 1:25.6

2. 1:38.3

3. 1:38.4

*legs and forarms were dead after every row. 

Day 8

Feb-24

A. Split Jerk - build to 1RM

B. Kipping HSPU - 50 reps for time in UB sets of 5

C. CTB Pull-up - 100 reps for time in UB sets of 5

NOTES: 

A: #305 PR. Felt good getting under that weight, but could get under it faster.

B: 4:02 started feeling burnt at rep 30 but pushed through it. 

C: mind wasn't in the right place and did 100 butterfly pull-ups (not C2B) in sets of 5 @ 4:06. 

Day 7 rest day

NOTES: Rested and ready for tomorrow!

Day 6 Wod With Friends

Crossfit Games Regional Team Wods:

3 Men 7min AMRAP Burpee Muscle-ups: 38reps

3 Rep Max OH-Squat 7min Cap: 255

(My personal split) 2 Rope Climbs - 50m run - 4 Squat Cleans #225 - 50m Run.

7:14

NOTES: 

Burpee Muscle-Ups: sets of 4-5 at a time

OH Squat: good, but almost no warm up. 255 was my 5th set could have gone up but only had 7min between 3 Guys

Rope Climb Squat Clean: Wasn't finding my footing well on the rope & the squat cleans did not feel good. Should be in the low 3-4's for that Wod 

Day 5 #PR

Feb-21

A. Power Clean - build to 1RM

B. Power Clean - 8min AMRAP @ 90% of "A"

C. Wtd. Ring Dip - build to 1RM

+

HS Walk - 10' x3 in perfect body-line (film)

NOTES:

A. #305 PR. Felt like I wasn't getting under neath it fast enough.

B. 12 reps @275. Felt like my form was getting better towards the end. Big weight so I was a little reserved. Will go harder next time. 

C. Dip #125 PR. + Handstand walks felt good but need improvement on form. 

Day 4

Rest Day 

NOTES:

Mobility

Day 3- Wod with Ito

Feb-19

3 Rounds
250m Row
15 KB Swings @ 55#
25 Burpees
15 KB Swings @ 55#
250m Row
Rest exactly 10min b/t rounds
*record split time for each round

NOTES: 

Split 1- 3:45 went super hard out of the gate  on the row. Damper @10. 500m split was 1:20. Not too smart. 

Split 2- 3:59 turned damper down to 8. Forearms feeling pretty toasty going into split 2.

Split 3- 4:01 forearms Dead.. Trashed... & Gone going into split 3. 

Slowest portion was the burpees. Was going as fast as I could but can tell there not fast enought. Also need to work on controlling my breathing during movemts. Unbroken on all KB swings and thought my row was solid. 

Day 2

Feb-18 A. Back Squat @20x1 tempo - build to 1RM (film from side) B. Wtd. Pull-up - build to 1RM C. Muscle-up - 3 attempts to establish AMRAP UB (film) D. KB 1arm Overhead Squat - 3 moderate reps each arm (film from  side) 

NOTES:

A. Back squat with tempo felt good at first, but didn't getting into the heavier sets. First time applying tempo though. Started with 225... 245 then added 10lbs all the way up to 375. -10lb pr, but I can chalk that up to not squating as much lately. 

B. Strict pull-up felt great. Used a 90lb KB and a 20lb KB for a 110lb strict pull-up. #PR

C. AMRAP Muscle-Ups Set1= 14reps, Set2= 11reps, Set3= 10reps. Felt as if I was going strict or using hardly any kip on the dip. Didn't feel fluent.

D. 1 Arm KB Squat. Went moderately light @35lbs.... Felt my form slipping a little. Different movent for me.

All in all felt tired and a little lethargic but even though I didn't improve on the areas I wanted too... There's always room for improvement. Going to add the carp supplement into my daily regiment ASAP.

Day One Road to Elite Athleticism and a Healthy Lifestyle!

Day One- Monday February 17, 2014.

Rest day. Very anxious to get started with my first and new coach, Kyle Ruth. Many heavy lifts and killer Wods up ahead in these next couple weeks. Gauging where I am athletically and where I need to be. 

Ready to ring this PR bell throughout these tests of fitness!