Saturday, January 8, 2011
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!
Thursday, January 6, 2011
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.
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.
Wednesday, January 5, 2011
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.
-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.
Tuesday, January 4, 2011
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!
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!
Monday, January 3, 2011
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.
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.
Sunday, January 2, 2011
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.
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.
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