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
Tuesday, July 27, 2010
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
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
Thursday, July 22, 2010
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
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
Wednesday, July 21, 2010
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
-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)
-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)
Tuesday, July 6, 2010
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
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