D.U.'s/ Box Jumps/ Thrusters

Strength

WOD 1
I should just leave this blank but I wont. I attempted a workout

WOD 2
3 Rounds for time
100 Double Unders
30 Box Jumps(24")
30 Thrusters(45)
TIME: 12:55

Sundayn 150 Burpees

WOD 1
For Time
150 Burpees
TIME: 9:06 *PR
*I hit a personal record on this wod but I did NOT feel like I PR'd. I wanted to quit at 95, 96, 97, 98, and 99 reps. After 100 I was set on finishing.

On a side note, I am EXTREMELY proud of Brandy, she completed 150 burpees for the first time and finished in 14:53!! My soul mate!!

8 Minute AMRAP

WOD 1
8 Minute AMRAP
5 High Pulls(55)
5 Thrusters(95)
5 Burpees
10 Rounds + 10 Reps

Strength
I worked on shoulders with Mike this morning, we also hit some hamstrings before ending.

Back Day/ Rest Day

Strength
Mike and I worked on back exercises today. Otherwise I took it easy today and tried to let my body rest. I'm looking forward to doing a couple wods tomorrow!

Heavy Chest and "Annie"

Strength
Mike and I worked on chest today. We did five sets of 10 for flat bench, dips, and incline bench.

WOD 1
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
TIME 7:11
*My old PR on thsi wod is 7:15. 7:11 is not much better, I was pretty disappointed with my time on this, I just don't move fast enough during sit ups. I doubt I attempt this wod again this year.

WOD 2
For total reps:
5 Minutes Rowing (Calories)
4 Minutes Over Head Squats (95)
3 Minutes Burpees
2 Minutes Wall Balls
1 Minute Sit Ups
*SCORE 282
*Rowing 115, OHS 60, Burpees 40, Wall Balls 40, Sit Ups 27
I don't know where I found the energy to do this wod but I am 50/50 on whether or not I should have done it. I got after it pretty hard on all of the movements. I didn't start feeling sorry for myself until the burpees. My ankle hurts pretty bad today, no it's not from the run yesterday, it has been an on going pain for the past 10 years. It is just something I have to ice and hope it gets better. Sectionals start March 15th! My anxiety is building!

4 Mile Sandbag Ruck

WOD 1
4 Mile Run/Walk w 70 lb sandbag
TIME: 103:55
*This wod was a killer on my shoulders. Lucas and I decided to do this workout last week sometime. The plan was to jog/ walk 2 miles before setting the bags down and resting. We ended up going the full 2 miles before resting. Our goal was to finish the entire walk in under 1 hour. We could have easily done this except we were feeling sorry for ourselves the first mile and a half. Once the numbness set in and my legs got the lead out, we decided to pick up the pace. Running at times seemed easier than walking, plus it got the workout over sooner. I think if we ever do this again(ha ha) we can finish under 55 minutes.

Bigger Engine Training- Day 1

Strength
Back Squat 10x10(165)
Super Set w/
Leg Press 10x10(315)
*90 second rest between sets

Front Squat
4x5(185)
*90 second rest

**Today started "Bigger Engine" training. Lucas and I are hoping to see big improvements from this workout format. I have never done this type of training before, I think the scheduled rest times will push me harder than ever. Today went very well; I picked a lighter weight than I probably should have but I intend on making gradual changes week by week. Next week I hope to be back squatting 175-185 depending on how my back feels. The front squats were also a little light but my lat/ shoulder flexibility are not up to par so my hand position is off on this lift. My wrists were hurting pretty bad by the end of each set. Overall I felt great, I was suppose to complete 5 sets of front squat but my back was bothering me at the end so I called it a day. I am looking forward to adapting to this form of lifting and seeing huge results!

Double WOD Day

FOOD
I have been doing really well controlling my diet so I will no longer be posting my food intake.

WOD 1
5 Rounds for time
400 M Run
20 Burpees
15 Bent Over Rows(50)
TIME 18:18
*This wod put me on my knees! I haven't gone to that point in a workout for a few weeks. It was nice to go head to head with Lucas. It was definitely a motivating factor.

WOD 2
7 Minuite AMRAP
20 Sandbag G 2 OH
20 Sit Ups with Med Ball(20lb.)
3 ROUNDS 12 Reps
*Lucas did this wod first so I had to try it. I may have guilted him into it, so I was sort of required to follow. It was more annoying than anything. The sandbag was almost uncontrollable. Trial and error will get us to a well formed sandbag.

Chipper WOD

FOOD
1 Protein/ Coffee Shake
1 5g Serving Creatine
1 Serving Mixed Nuts

Strength
Back day with Mike.

WOD 1
10 Push Jerks(155)
20 Over Box Jumps(24")
30 Pull Ups
40 Hang Clean and Press(75)
400 M Run
40 Hang Clean and Press(75)
30 Pull Ups
20 Over Box Jumps(24")
10 Push Jerks(155)
TIME 15:07
*Going up until 5 minutes before doing this wod I did not want anything to do with it. Once I got my head on straight I was ready to get after it. My forearms are shaking as I type this but it was a good workout.

Strength Day(Legs)

FOOD
1 Protein/ Coffee
1 Cliff Bar
4 Venison Patties
1 Bag of Steamable Asparagus
3 Venison Patties
1 Bag of Steamable Snap Peas
1 Magic Pop w Crushed Peanuts

Strength
Leg day with Mike. We worked on back squat, single leg press, and deadlift.

20 Minute AMRAP B/HC/T2B

FOOD
1 Protein/ Coffee Shake
1 Seving Mixed Nuts
1 Banana
4 Eggs w/ Sausage, Green Peppers and Onions
1 Apple
3 Grilled Chicken Breasts
2 Servings Mixed Vegetables
1 Serving Cream of Wheat(Like Oatmeal)
1 Apple
1 Banana
2 Serving Mixed Nuts

WOD 1
20 Minute AMRAP
5 Burpees
10 Hang Squat Cleans(95)
15 Toes 2 Bar
8 ROUNDS + 16 REPS
*First, let me start by saying I hate toes 2 bars. They are my least favorite Crossfit move. With that said, this workout went how I expected. Once I hit fatigue, my lower T2B went out the window. Better luck next time.

Saturday/ Sunday

Saturday/ Sunday

Saturday- Rest Day

Sunday

WOD 1
50,40,30,20,10 KB Swings
WITH 2,4,6,8,10 HSPU in between.
TIME 13:57
*This workout went just how I thought it would. The HSPU's were extremely difficult after round two. I am glad I fit this in tonight. I needed it!

Brandy's Birthday Eve!!

FOOD
1 Protein/Coffee Shake
3 Servings of Mixed Nuts
3 Grilled Chicken Breast
3 Servings of Mixed Vegetables
2 Servings of "Stew Meat"

WOD 1
3 Rounds for Time(Running Clock)
20 Wall Balls
20 KB Swings
20 Box Jumps(24")
20 KB High Pulls
10 Burpees
TIME 11:31
*

Rowing/ Push Up AMRAP

FOOD
1 Protein/ Coffee Shake
2 Servings Mixed Nuts
3 Servings Beef Jerky
4 Venison Patties
1 Chopped Green Pepper

WOD 1
15 Minute AMRAP
250 M Row
25 Push Ups
9 Rounds + 80 Reps
*I was in a hurry today so I did this workout early this morning. It went as I expected. The push ups got tough after the first 3 rounds, after that I broke them into sets of 13-12 and so on. The studs on Crossfit did this and got around 8-9 rounds plus some Meters so I feel pretty good abotu this one.

WOD 2
10 Minute Calorie burn on the treadmill.
*I am trying to burn as many calories as I can every day in order to reach my goal BW of 200lbs. today in my boxers I was 214.6. I burned 100 calories.

Outdoor WOD(Fence Climbing)

FOOD
My diet today consisted of all Paleo related foods. I ate Venison burgers for lunch and dinner and through in some asparagus for both also.

WOD 1
Job/Incline Walk for 20 Minutes

WOD 2
Outdoor Miscellaneous WOD
This wod was a bit off the wall and cold. It involved a 6' fence, a 4' fence, a baseball field, 5 degree weather and A LOT of snow in between! It took about 11 minutes and I was sweating pretty good by the time it was over.

Clapping Push Ups

FOOD
1 Protein/Coffee Shake
2 Servings of Almonds
1 Orange
3 Servings of Lunch Meat
2 Tomato Slices/ Cucumbers/ Carrots
4 Servings of Chopped Steak
1 Yellow Pepper
1 Red Pepper
1 Orange Pepper
Strength
Deadlift. 5 Sets of 10 Reps, 5 Sets of 5 Reps

WOD 1
17 Minute AMRAP
50 Double Unders
15 Clapping Push Ups
1 Muscle Up
8 ROUNDS

Wall Climbs!!

FOOD
1 Protein Shake w/ 8oz Black Coffee
1 Fiber One Bar
1 Nutri Grain Bar
1 Gigantic Bowl of Chilli
2 Slices of Breakfast Kiesh(SP)
2 English Muffins


WOD 1
For Time
500 M Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
TIME 4:00
*This is a"baseline" wod for a crossfit affiliate in Indiana. I spoke with a guy this past weekend who said he got the fastest time ever posted at his box. The fastest I saw on the website was in the 5 minute range. I felt pretty good doing this workout but body weight movements still slow me down. I will be faster at this workout in the future.

Strength
Chest day with Mike. We worked on incline press on the Smith Machine and DB press on the flat bench. We also did some chest flys as well as biceps movements.

WOD 2
10 Minute AMRAP
5 Wall Climbs
10 DB Hang Squat Cleans(50's)
15 Lateral Jumps
4 Rounds + 9 Reps
*The second workout of the day had a new movement called wall climbs, these were very tiring fo rmy shoulders, especially coupled with the DB squat cleans. I felt like I could only move so fast while dealing with my fatigue.

Play a Sport(Racquetball)

Today Gage and I met Daniel at Rose Hulman to play racquetball. It has been about 3 years since I have picked up a racquet but we had a great time and I got a nice sweat going. Today was a nice change of pace but I am looking forward to doing some wods this weekend!

Back Squat WOD

FOOD
1 Protein Shake w Coffee
1 Fiber One Bar
1/2 Steak Burrito
3 Servings Chips w/ Salsa
1 Serving Almonds

WOD 1
Run 1.5 Miles Untimed
*I ran just to sweat today. Today was suppose to be an active rest day, suppose to be. I mixed in some incline walking with the 1.5 miles.

WOD 2
3 Rounds for time
20 Box Jumps(24")
15 Back Squat(95)
10 Burpees
5 Squat Clean Thrusters(95)
TIME 7:24
*I had a client cancel last minute so I decided to throw in an extra workout. Like I said above, today was suppose to be a rest day. I really wanted to do a wod with back squats, I don't think we have ever done one before. The weight was a little light, I didn't need to rest too much. I look forward to another back squat wod with heavier weight and somewhere I can drop the weight.

Running, HSPU, Pistols

"Keep eating sandwiches on wheat and hitting the snooze the next thirty years and tell me how you feel."
-Blair Morrison



FOOD
1 Fiber One Bar
4 Eggs w Green Peppers, Onions, Cheese and Sausage
2 Slices of Toast
1 Bowl Vegetarian Vegetable Soup
1 Grilled Chicken Wrap
1 Cup of Cottage Cheese
1/2 Steak Burrito
1 Order of Mexican Rice
2 Servings of Chips, Salsa, and Cheese

WOD 1
"Captain" Only 2 Rounds
5 Minute AMRAP of
4 Power Cleans(135)
8 1 Arm KB Snatches(40)
12 Double Unders
Rest 1 Minute and Repeat
ROUND 1: 6 Rounds ROUND 2: 6 Rounds + 4 Reps
*I had a short break this morning so Lucas decided to motivate me to do part of "Captain." It is suppose to be 5 rounds but due to time constraints I completed 2 rounds. This workout would be substantially harder the more rounds you complete. Everything was relatively easy for only 2 rounds. I messed up on double unders during the first 5 minutes. I got my act together on the second.

WOD 2
4 Rounds
Run 400
10 HSPU
15 Pistols
TIME: 17:03
*This was a wod that I needed to do. I am terrible at pistol squats, so this was a great opportunity to work on them. My time was as legitimate as I could manage. I hate even writing this time down because of how bad my pistols were. The HSPU were easier than I thought, I haven't been working on them as much as I should so I was a bit concerned going into this workout. The first set of HSPU I got 8 then 2, the second set was much worse, I completed 5 then broke them up the rest of the way out. The third and fourth rounds went about the same.

Burpee Chest 2 Bar Pull Ups

FOOD
1 Protein Shake with Coffee
1 Nutrition Grain Bar
1 Banana
1 Cup of Oatmeal with Strawberries
1 Fiber One Bar
1 Turkey Sandwich
3 Servings of Chips and Hummus
*I feel like a big fatty today! I waited WAY too long to eat between my oatmeal and Fiber One Bar, I could have eaten a horse for lunch(dead or alive).

WOD 1
3 Rounds
20 Burpees
20 Chest 2 Bar Pull Ups
TIME 8:03
*This wod was a nice addition to my evening. The burpees were as bad as usual. The chest to bar pull ups were nice to throw in a wod; I haven't done them in a while. Toward the end of the workout muscle fatigue set in on the pull ups. The message I got from this workout was "lose more weight" I am no where near where I need to be. 200 is my new goal!

Lucas' Birthday!

Food
1 Protein Shake w Coffee
6 eggs( half white)
1 English Muffin with Peanut Butter
1 6" Club (Subway)
1 Bag of Sub Chips

Strength
Chest and biceps day with Mike. Mike wants to start training one muscle group a day again. I talked him into doing one major muscle group with a smaller muscle group added in at the end. I am looking forward to regaining my strength in those major muscle groups!

WOD 1
5 Rounds with 3 minute rest between rounds
I had 3 minutes to row 500 M and complete as many burpees as possible with the remaining time. My total score was 110. My times for the 500's were 1:30, 1:34, 1:36, 1:40, 1:40. My burrell breakdown went something like 28, 21, 20, 20, 21.

WOD 2
3 Rounds for time
26 Double Unders
26 Box Jumps
26 Wall Balls
TIME 6:25
*Today is Lucas'birthday so in honor of his old age we did a wod with a scheme related to his birthday. He is 26 and was born on the third. Therefore we did 3 rounds and 26 reps of each movement. This was a great leg burner.

Rest Weekend

I found out tonight that sectionals for the 2011 Crossfit Games are beginning in March. I decided to spend some quiet time with Brandy and Cali tonight. I will be starting to increase my daily workload tomorrow. Hopefully I will peak around March 1st.

Team WOD

Food
Too many bad things to list. Happy New Year!

WOD 1
Team Chipper

50 Burpees

30 Sumo High Pulls (95lbs/55lbs)
75 Kettlebell Swings (55lbs/35lbs)
40 DB Squats (50lb Dumbbell/25lb Dumbbell)
100 Box Jumps (18")
50 Jump and Touch (9ft Target)
100 Show Hands Push-ups
40 Hang Cleans (95lbs/55lbs)
75 Sit-ups
30 1 Arm Dumbbell Press (50lb Dumbbell/25lb Dumbbell)
50 Double Unders
800 Meter Run
TEAM 1 TIME 57 minutes and some seconds
*These wods are great fun but I do not feel like I became more fit from this workout. I should have gone first instead of last. Lesson learned.