11AUG2010

1,1,1,1,1,1 Deadlift

Failed 375
1.355
2.355
Failed 355
3.345
4.345
5.345
6.350 (shoulders rounded but brought it to the top)
7.345

*20 lb drop in PR 1RM*
Current 1RM DL: 355 lbs

10AUG2010-First day of using CF Calgary Programming

I've decided to try CrossFit Calgary (OPT) programming for a while. Once the pool @ IIT Opens back up I'll either just add on swimming work or I'll switch over to SEAL FIT.
WOD:

21 Front Squat @ 155 lbs
9 Jumping Pull-up Burpees
15 Front Squat @ 155 lbs
15 Jumping Pull-up Burpees
9 Front Squat @ 155 lbs
21 Jumping Pull-up Burpees
Time: 21:06
The last set of jumping Pull-up Burpees Killed- no- slaughtered my time.
It took me 5 minutes to get through them.  The heat in the gym was a huge mental struggle and today was nothing short of pure hell.  It was awesome...after. 


Fortune Favors The Bold.


If becoming a man was easy, everyone would do it.

09AUG2010

Press
3-3-3-3-3
115-120-125-125-125

04AUG2010

5,5,5,5,5 Bench Press

175,175,180,180,180(3 reps completed)

3 hours later

3 mile run
time: 22:26

03AUG2010

For Time:
Run 400m

10 Pull-ups
10 Knees to Elbows
...pyramid down by ones to ...

1 Pull-up

1 Knees to Elbows

Run 400m

Time: 15':11"

01AUG2010

Rest Day

31AUG2010

GD and I purchased our own equipment!

Modified DB Quarter gone bad:

Five rounds for total reps of:

DB/Barbell Thrusters @ 50/100 lbs for 15 seconds

rest 45 seconds

Pull-ups for 15 seconds

rest 45 seconds

Burpees for 15 seconds

Rest 45 seconds

88 Reps completed

28AUG2010-30AUG2010

30 AUG Rest

29 AUG
1RM Snatch
125-130-130-135-135* NEW PR by 15 lbs

28 AUG

Rest

27JUL2010

SWOD: 5x5 Deadlifts
I was kind of scratching my head on this one seeing as how I head a REALLY intense posterior chain WOD yesterday w/ the 3 Rep Deadlifts and 2 pood KB swings.

Anyways,
1. 280
2. 285
3. 290
4. 295

5 fast Rep singles @ 225
Took 4 minutes of rest b/t deadlifts. @ the 2 minute rest mark
I would perform 1x5 Squat @ 135 just to work on form while I was tired.

WOD: “Salt shaker” – light fast WOD. Open it up and put out!

25 burpees
50 push-ups
40 pull-ups
30 push-ups
20 pull-ups
10 push-ups
25 burpees

Time: 18:51

This was "light and fast" only in that you just had to keep moving through it. I've started picking a "cut-off time" for my WODs. 

Before the WOD started I say "there's no way this WOD will go past X minutes." (today it was 20). I then use that to push myself for a faster time.

Fortune Favors the Bold,
Mike Lyons

http://lifeasrx.com/cf-firebreather.html

26JUL2010

26JUL2010

SEALFIT:

SWOD: 1-1-1-1-1 Power Clean
165-165-170-175-175

WOD: 
4 rounds of
AMRAP in 3 minutes:
3 x 225 lb deadlift
6 x 70 lb (2 pood) dumbell swing
9 knees to elbows 
3 minutes rest

Round 1: 3 + 3 deadlifts
Round 2: 2+ 3 deadlifts and 6 DB swings
Round 3: 2 + 3 deadlifts
Round 4: 2 + 2 deadlifts (but did the third as well)

Ran into another guy, named Rob incidentally, at the YMCA who does CF and CFFB! (He was a former football player so it makes sense) It was pretty awesome.

After talking with YMCA Rob, a guy comes up to me and goes:
"Hey man what you were just doing- that's crazy man! What is it?!"
I talked with him for a while turns out I went to HS with him, emailing him stuff on CF now.
Guys, I REAALLLLY WANT TO open my own box.

Start posting!
Fortune Favors the Bold,
Mike Lyons

23JUL2010

(23JUL2010)

2 mile light run to the lake - this was for fun and I really needed it to stretch out my legs. I haven't run in so long, that I was smoked from the 400m run/burpee WOD
SWOD: skipped it b/c

1. I was working with a Guy named Rich Roslund, helping him clean up his deadlift. It was really nice, because he had already done some work on it so all I had to do was say, "Start with the bar over the middle of your foot. Hips above the knees. Chest out. PULL!"
AND he got it! I had him do 
8 minutes of 3 Deadlifts @ 185
7 Burpees
He went through with it and thought it was pretty cool. He also asked if I needed a lifting partner. The funniest part about it all though is talking to him sounded like a future CrossFit testimonial.
Here are a few things he said...
(paraphrased)
-I'm really tired of doing the same routine every week
-Yeah! It'd be awesome if I could get stronger without getting heavier
AND OF COURSE THE INFAMOUS:
I'll definitely start working this into my routine (this is usually said right before a guy/gal truly gets hooked on CF...yes, thank you for calling me a faggot Wilson.)

Hopefully we can pull this guy and Kayla Heller's boyfriend Graeme Port (soccer player) onboard with CF or CFFB.

ALSO, Jason Neal should quit his job or at the very least stop teaching people lifts. Every lifter of his I have seen has bad form...maybe I'll send him a link to starting strength.

2. I'm doing deadlifts today 5x5 for SEALFit and decided to stick with that b/c yesterday was just a 21-15-9 metcon that would've taken ~6-10 minutes anyways

WOD: Every minute on the minute perform three (3) 135 lb Clean and Jerks

1-5:3 reps
6. 2 REPS-5 burpee penalty
7&8: 3 reps
Well...that LOOKED easy.
Fortune Favors the Bold.

Do Epic Shit. 
Love,

Lyons

22JUL2010

EWOD: 3 rounds for time of:
              Run 400m
              30 Burpees
             Time: 18:25
Pre-BUD/s: 3 Rounds for time of:
                 25 4-count Flutter Kicks
                 10 Hang Power Snatches @ 85 lbs
                 Time: 9:50
SWOD (3 Hours later): 5x5 Bench Press
1. 165
2. 175
3. 175
4. 180
5. 175

BF: 1 Cup Cashews (15x4 g of fat)
       3 Eggs + 2 egg whites (7x4 g of protein)
       2 slices of M cheese (6 g of fat, 10 g of protein)
       1 cup of coffee (18 g Carbohydrates)
       Cherries (9 g carbohydrates)
27 C/38 P/51 F = 3C/6 p/ 34 F
Lunch: 3 eggs, 2 slices of M cheese, 1 tsp jelly, => 28 g protein, 9 g carb, 6 g fat = 4P/1C/4F
Snack: Protein Bar 2 Cups of Vitamin D milk ( 6F, 7P, 5C)

Dinnner: Pork 8 oz
    
      

21JUL2010

Mission Critical:
-Pi Kapp Grades (afternoon)_DONE_
-Conflict Email (night)_DONE_
-assign to Bishop the LOI Lab Stuff _DONE_
-(Memos) - and I'll do the Memos (night)_DONE_
-Follow Up on Emails (afternoon)_DONE_


-PKP Travel/SC (night)
-ROTC Conflict Chit (Thursday Morning)

--Training--
-SWOD

-Pose Running

-Burenger 

-EWOD & Pre-BUD/s

--Books--Start H or F
-SS
-Paleo Diet for Athletes
-Honest to God
-the 8th Habit

Breakfast:
3 Eggs + 2 egg whites (28 g Protein)
3 slices of mozzerella cheese (15g Protein, 9 g Fat)
Cashews (60 g of fat, 15 g protein, 27 g of carbohydrates)
Coffee (12 g Fat, 40 g carbohydrates, 35g sugar) - Just looked this up - last time I ever drink an iced coffee
Cherries 2 Cups (44 g of carbohydrates)

Lunch:
6 oz of lean pork (42 g of protein 12 g of fat)
1/2 cup of cashews 30 g of fat / 10 g of protein / 16 g of carbohydrates)
2 slices of M Cheese (10 g protein, 6 g fat)

06JUL2010

Swimming: Practiced back balance position for the Combat Swimmer Sidestroke (CSS) 45 minutes

Tried to move onto the side balance position, but I kept sinking. I'm having difficulty remembering everything, but it'll come with perfect practice.

WOD: did 5-5-5-5-5-5 Deadlift

225-245-265-275-285-295*
*295 is not a PR for me (305), but my form has never been this solid at 295. I had no problem with hand slip and my shoulders did not round at all.

Recon Ron Pull-up Program Week 12
Pull-ups: 14-9-8-8-7

Why you might want to lay off of the Porn courtesy of CrossFit Football
http://www.salvomag.com/new/articles/salvo13/13hilton.php

05JUL2010

3x3 Squats @ 245....I'm pretty sure I somehow got weaker....

AMRAP in 15 Minutes of 
5 Push Jerks @ 135 lbs
10 Push-ups
15 Back Extensions

Rounds: 7

Also started using the Recon Ron Pull-up program yesterday.http://webpages.charter.net/bert/reconron.html 
I started on Week 12 and I'm hoping that with the added work I'll be somewhere around at least 30 pull-ups by the end of the year. 

14-9-8-8-7

Monday 21 JUN

SWOD 3x5 Shoulder Press

105-110-115

WOD: AMRAP in 10 minutes of
3 Squats - 75% of 1 RM which was 225 lbs
5 burpees
5 Strict Chin Ups


6 rounds completed.


Squat form was solid.  I'm sticking with high bar back squats (olympic style) and a more vertical torso position.


Fortune favors the bold.

SAT/SUN 19& 20 JUN

SAT
SWOD:
3 RM Snatch: 120 lbs PR!!!!
This was previously my 2 RM Power Snatch. The difference was that the form was sexier.
Dropping under the bar was smooth and smooth as everyone knows, is quick.
I still need to work on the following aspects of the snatch:
1. the pull from the ground lacks some fluidity, because I'm still leaving my knees out
2. More work on the burgener warm-up

** Jason: Google this and learn it! Do it using piece of 1" pvc pipe (about 72" in length)  It will help you tremendously when we start training in the fall.
Also check out this article on nutrition: http://robbwolf.com/2009/12/26/if-it-works-for-a-seal/

Followed by
WOD:

3 rounds of: (instead of the Rx'd 5 rounds)

3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press

Rest 80 second b/t sets

WOD Performed at 80% of 3 RM Power Snatch (95 lbs)

WOD Eval:

1. Snatch Push Press is definitely a weakness to work on

2. I tried to go up to 125 for my 3 rm Power Snatch and well...It was fun, but for the first rep (which I nailed) it took a TON of energy.  I felt fine before that but that 1 P Snatch wiped me out.

3. I need to do more B. WU work to get better Sn fluidity

Fortune Favors the Bold.

SUN:
REST DAY

Friday, 18JUN

Strength WOD:

5x5 Squat

Top weight was 245.  Should have hit 260 definitely.  Mental game was bugging me for some reason :

1.when I was hitting the bottom of the squat I wasn't activating the adductors.

2. I kept missing the squat on the way up after 3 reps.  It felt like the squat was being mostly powered by the quads, lacking involvement from the hamstrings and proper hip drive.  

3. I made the enormous mistake of lifting in front of a mirror, because I was squatting with GD and didn't turn the rack around. That's not happening again. 

On Monday I'll be squatting a 5RM in a squats of 5x5 (sets across) and hitting 260 lbs.

It's difficult to measure the amount of protein/fats/carbs I'm taking in right now, but I'll be trying to track it better from now on.

Jason: If you're reading over this I highly recommend eating .7xyourbodyweight in grams of protein each day. So if you weighed 200 lbs you would eat at least 140 g of protein.  Also, drink lots of milk. Milk is amazing for recovery.

Daily WOD:

Five rounds for total reps of:

135 pound Thrusters, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Thrusters 6/5/5/4/3=23

Weighted Pull-ups 3/2/2/1/1=9

Burpees 6/6/6/6/6=30

Total=62

This WOD was rough strength wise, but pretty easy mentally.

"Clean the dead badger"

5 Rounds for time:
2 x Deadlift 280 lbs
3 x Clean    135 lbs
4 x Badger   45 lbs

Time: 21:08

Lynne @ 155lbs

BP/Pull-ups

1. 6/10

2. 4/7

3. 3/4

4. 2/2

5. 1/1

Day 3 of Training

Day 1 was Murph w/ a time of 56:48

Day 3:
Endurance
5x1200m w/ 2:00 minute rest
1.  5:30
2.  5:18
3.  5:33
4.  5:41
5.  5:38

3.0 Hour Break

WOD
AMRAP (10) Body Weight Deadlift  followed by (10) box jumps on a 20" box
BW:175 lbs
Rounds in 10 Minutes: 5 rounds completed

Pre-BUD/s
5 Rounds for max reps of
Bench Press 135 lbs
Strict Pull-ups
1. 15/6
2. 10/6
3. 6/5
4. 6/4
5. 6/4

Adhered to the zone diet better

B: yogurt, orange, milk, almonds (4)
L: Bread, ham, cheese and milk (4)
S1: Steak,  peanut butter(PB), apple, orange, almonds (4 P, 4C, 8 F)
ENDURANCE TRAINING
D: Chicken, protein shake, broccoli, pasta (white, but only 1 block), orange, almonds, PB
    (6 P, 6C, 4F)
WOD, Pre-BUD/s
S2: Steak, protein shake (PS), almonds, sunflower seeds, peanut butter, wheat bread, orange
 (6P, 6C, 8F)

I need to find a way to balance all of this food throughout the day it seems, but I don't want to lose the benefits from post WO consumption.
168 g Protein

3 RM Deadlifts

1. 235
2. 245
3. 245
4. 255
5. 260* PR for 3 RM
6. 265 FAIL

Followed by AMRAP
5 pull
10 push
15 sit butterfly
9 rounds total

First WOD Back

I just completed the SEALFIT Pre-Training Program yesterday and I'm now doing a few WODs that Dan from CF Bellevue has sent me.

Today was my first as Rx'D Fran w/ Strict Pull-ups

Fran-  11:52