Yeah, I've been bad about writing in the last week. What I missed was the following:
Thursday 3/26:
Backsquat 165/7, 165/7, 165/5 15 pullups after each set
Mini WOD:
15 Hang Power Snatch @ 45lbs
10 Pull-ups
5 Burpee Box Jumps
3 rounds for time
5:5?
Fri: 3/27
Warrior WOD
The Maltz Challenge
400m run
50 Pull-ups
200m farmers walk w/ 45lb dumbells
50 dips
100 push-ups
50 hanging knees to elbows
100 situps
400m run
30:52
Over the weekend I watched 2 days of Jiu-Jitsu at the Pan-Ams. Learned a whole lot. Saw a fixed MMA fight and didn't sleep near enough.
This week I'm taking off from CrossFit as I've been going hard for 6 weeks in a row and now its time for a week off. BJJ will continue as usual. I'm competing in the best of the west tournament 4/26. Should be good times. Intermediate division at 160 lbs. I'm 166 right now so no problem making the cut.
Sat is the Santa Anita Derby Day 5k. Registered today and bought a pair of New Balance racing flats that were on clearance. We'll see how that goes
Monday, March 30, 2009
Tuesday, March 24, 2009
Friday, March 20, 2009
Thursday, March 19, 2009
O-Lift WOD
Bench Press: 125/8, 125/8. 125/8
After each set, 10 dead hang pull-ups
Push Jerk from Back
105/3, 95/3. 95/3
Sprint to gate and back after each set
(Note to self, sprinting in weightlifting shoes is a bad idea. Stopping is very hard)
Mini WOD:
20-15-10
Pull-Ups
Squatting Box Jumps
Push-Ups
6:? (I think around 6:20-6:30)
Bench Press: 125/8, 125/8. 125/8
After each set, 10 dead hang pull-ups
Push Jerk from Back
105/3, 95/3. 95/3
Sprint to gate and back after each set
(Note to self, sprinting in weightlifting shoes is a bad idea. Stopping is very hard)
Mini WOD:
20-15-10
Pull-Ups
Squatting Box Jumps
Push-Ups
6:? (I think around 6:20-6:30)
Tuesday, March 17, 2009
Saturday, March 14, 2009
Thursday, March 12, 2009
O-Lift WOD:
Front Squat: 95/10, 105/8, 115/6, 135/3, 140/2, 145/2, 150/2
Between each set, 3 max height wall jumps
Press: 65/8, 65/8. 70/8
50 Burpees for time 3:49
I noticed that I was allowing the bar to travel to far from my body during the press. On the last set, I brought it closer to my nose and the movement became markedly easier.
No Gi BJJ tonight. Still having alot of success with the D'arce chokes. Got about 8 finished tonight. Otherwise, guillotines and kimuras. Nothing really new there. I was having mixed success with some new passes. Time will tell.
Front Squat: 95/10, 105/8, 115/6, 135/3, 140/2, 145/2, 150/2
Between each set, 3 max height wall jumps
Press: 65/8, 65/8. 70/8
50 Burpees for time 3:49
I noticed that I was allowing the bar to travel to far from my body during the press. On the last set, I brought it closer to my nose and the movement became markedly easier.
No Gi BJJ tonight. Still having alot of success with the D'arce chokes. Got about 8 finished tonight. Otherwise, guillotines and kimuras. Nothing really new there. I was having mixed success with some new passes. Time will tell.
Tuesday, March 10, 2009
O-Lift WOD
3x3 Deadlift + Shrug @ 185
After each set 5x standing broad jump
3x3 Push Press 1st 2 sets @ 115 last at 105
1 minute on, 1 minute off of jumping squats with 45lb bar for 3 minutes
After each set 5x standing broad jump
3x3 Push Press 1st 2 sets @ 115 last at 105
1 minute on, 1 minute off of jumping squats with 45lb bar for 3 minutes
Sunday, March 8, 2009
Thursday, March 5, 2009
Stronger, Faster and Generally More Badass
One general law, leading to the advancement of all organic beings, namely, multiply, vary, let the strongest live and the weakest die. -Darwin
Today was a good day. I had a rough WOD this morning. Afterwards, I saw Nathan hit a badass 275 clean and jerk. Follow that with some interning and a great no gi bjj class and a whole lotta delicious paleo food all day and you got one badass day.
WOD:
Overhead squat
8x65
8x75
2x 85 (Lost control and the ascent from the secong squat)
8x85 (pr)
Power Clean
95 good
115 good
135 good
145 good (pr)
150 no good
Weighted Pull-up
3/3 bw+35
Mini WOD
200 m row
15 kb swings @ 1.5 Pood
15 pushups
x3
Finished in 5:06
BJJ class was great today. I'm really feeling my focus on strength and o-lift paying off. I'm overpowering almost all of my opponents. My power generated from hip drive is pretty significant anymore. I can actually feel myself getting faster and stronger. If today me met last year me, I would whoop his ass. Pretty cool.
Can't wait for my rest day tomorrow. I feel like I've earned this one.
Today was a good day. I had a rough WOD this morning. Afterwards, I saw Nathan hit a badass 275 clean and jerk. Follow that with some interning and a great no gi bjj class and a whole lotta delicious paleo food all day and you got one badass day.
WOD:
Overhead squat
8x65
8x75
2x 85 (Lost control and the ascent from the secong squat)
8x85 (pr)
Power Clean
95 good
115 good
135 good
145 good (pr)
150 no good
Weighted Pull-up
3/3 bw+35
Mini WOD
200 m row
15 kb swings @ 1.5 Pood
15 pushups
x3
Finished in 5:06
BJJ class was great today. I'm really feeling my focus on strength and o-lift paying off. I'm overpowering almost all of my opponents. My power generated from hip drive is pretty significant anymore. I can actually feel myself getting faster and stronger. If today me met last year me, I would whoop his ass. Pretty cool.
Can't wait for my rest day tomorrow. I feel like I've earned this one.
On a long enough time line, the survival rate for everyone drops to zero.
Today my only WOD was BJJ class. I was feeling pretty beat up after O-lift/Strength training yesterday and since it was Freddy's first night back I wanted to hit BJJ hard. Practice was good, I still feel like I get tired a bit quicker than usual, but I think I'm not quite as recovered from shingles as I would like to think I am. I'm sure it will come back with time.
Once again, I'm killing my nutrition. It has never been so good. For anyone unfamiliar with my current nutrition, let me give you the current break down. Much of this is based on Robb Wolf's writings. If you don't quite get what I'm talking about feel free to shoot me an email or talk to me in person.
I''m basically deconstructing the zone diet.
I eat 16 blocks at 2x fat. This means everyday to cover my caloric needs, I'm eating 16 blocks of carbs, 16 blocks of protein and 32 blocks of food.
I'm not however, eating every meal in strict zone proportions. I'm taking advantage of a concept called "nutrient timing." This is the principal that eating different foods at specific times can allow for more efficient use of the nutritional make-up of that food. 1/2 of my carbs are eaten immediately following my workout. The rest are spread out as I see fit over my other meals. To do this and stay full, I'm eating vegetables almost exclusively for most meals. To get enough carbs after a workout, I'll eat something like a sweet potato, yam, squash or something else with a higher glycemic-impact. My protein and fat I just try to divide up evenly over all my meals. Additionally, I'm trying to loose a slight amount of body fat, so I'm removing a few carb blocks and replacing them with additional fat blocks. (More on this another day) For each carb block I remove, I have to add 3 fat blocks. Currently, I have removed 2. This means I have added 6 fat blocks coming to a grand total of 16 protein blocks, 14 carb blocks and 38 fat blocks to be eaten over the course of the day. I know that's a lot to digest at once. (awful pun) I'll go into more detail on how I came up with these numbers in a later blog.
Once again, I'm killing my nutrition. It has never been so good. For anyone unfamiliar with my current nutrition, let me give you the current break down. Much of this is based on Robb Wolf's writings. If you don't quite get what I'm talking about feel free to shoot me an email or talk to me in person.
I''m basically deconstructing the zone diet.
I eat 16 blocks at 2x fat. This means everyday to cover my caloric needs, I'm eating 16 blocks of carbs, 16 blocks of protein and 32 blocks of food.
I'm not however, eating every meal in strict zone proportions. I'm taking advantage of a concept called "nutrient timing." This is the principal that eating different foods at specific times can allow for more efficient use of the nutritional make-up of that food. 1/2 of my carbs are eaten immediately following my workout. The rest are spread out as I see fit over my other meals. To do this and stay full, I'm eating vegetables almost exclusively for most meals. To get enough carbs after a workout, I'll eat something like a sweet potato, yam, squash or something else with a higher glycemic-impact. My protein and fat I just try to divide up evenly over all my meals. Additionally, I'm trying to loose a slight amount of body fat, so I'm removing a few carb blocks and replacing them with additional fat blocks. (More on this another day) For each carb block I remove, I have to add 3 fat blocks. Currently, I have removed 2. This means I have added 6 fat blocks coming to a grand total of 16 protein blocks, 14 carb blocks and 38 fat blocks to be eaten over the course of the day. I know that's a lot to digest at once. (awful pun) I'll go into more detail on how I came up with these numbers in a later blog.
Tuesday, March 3, 2009
The King is Back
Use only that which works, and take it from any place you can find it.
-Bruce Lee
Today was my first day back at Jiu-Jitsu after about a month off mostly due to me getting shingles. I felt pretty good overall. I was able to hit most of my signature chokes during sparring. (D'arce, Guillotine, Arm Triangle). I feel like my whole kimura game isn't as effective as it used to be. Either my teammates are getting used to it or I need to re-vamp it a bit. Good news is I felt super strong and fast during sparring. I weighed myself at 158 today when I woke up which is the lightest I've been in years. My performance at this weight is far better than when I was at 174 a while back. I'm much stronger and faster. I'd still like to put on some weight at some point in time, but for now, no complaints.
I'm still struggling with the balance between CrossFit and BJJ. Too much of one and I'm too tired to see the benefits of the other. I had a protein shake with bananas to act as a recovery drink about 30 minutes after practice. We'll see how my glycogen levels feel tomorrow. Freddy is back, so I need to go to class again. Should be interesting to see what happens as far as integrating into the new school.
Also, I tried some contrast hydro-therapy for recovery. The ghetto way to do this is alternate your shower between hot and cold. I usually go for about 1 minute hot followed by 1 miutes cold. Repeat the whole thing 3 times and end up with a last burst of hot for about 30 seconds before getting out. We'll see if this helps. Also, I'm about to ice a couple places that feel sore and stretch a bit before bed. Gonna need my sleep tonight.
-Bruce Lee
Today was my first day back at Jiu-Jitsu after about a month off mostly due to me getting shingles. I felt pretty good overall. I was able to hit most of my signature chokes during sparring. (D'arce, Guillotine, Arm Triangle). I feel like my whole kimura game isn't as effective as it used to be. Either my teammates are getting used to it or I need to re-vamp it a bit. Good news is I felt super strong and fast during sparring. I weighed myself at 158 today when I woke up which is the lightest I've been in years. My performance at this weight is far better than when I was at 174 a while back. I'm much stronger and faster. I'd still like to put on some weight at some point in time, but for now, no complaints.
I'm still struggling with the balance between CrossFit and BJJ. Too much of one and I'm too tired to see the benefits of the other. I had a protein shake with bananas to act as a recovery drink about 30 minutes after practice. We'll see how my glycogen levels feel tomorrow. Freddy is back, so I need to go to class again. Should be interesting to see what happens as far as integrating into the new school.
Also, I tried some contrast hydro-therapy for recovery. The ghetto way to do this is alternate your shower between hot and cold. I usually go for about 1 minute hot followed by 1 miutes cold. Repeat the whole thing 3 times and end up with a last burst of hot for about 30 seconds before getting out. We'll see if this helps. Also, I'm about to ice a couple places that feel sore and stretch a bit before bed. Gonna need my sleep tonight.
Today's WOD was O-Lift Class.
Backsquat 165lbs x3, then 5x Box Jumps on the 36" box. Whole thing x5
Deadlift 160lbsx20
Mini WOD
20-15-10
Pull-ups
Push-ups
Squats
4:19
My recovery meal was just an orange and a scoop of whey protein.
An hour later I had a salmon salad.
Now to prepare for tonight. Kids BJJ at 5, CF interning at 6 and 7 followed by BJJ class at 8. Long day ahead. . .
Backsquat 165lbs x3, then 5x Box Jumps on the 36" box. Whole thing x5
Deadlift 160lbsx20
Mini WOD
20-15-10
Pull-ups
Push-ups
Squats
4:19
My recovery meal was just an orange and a scoop of whey protein.
An hour later I had a salmon salad.
Now to prepare for tonight. Kids BJJ at 5, CF interning at 6 and 7 followed by BJJ class at 8. Long day ahead. . .
Monday, March 2, 2009
Rest/Fast Day
...bodybuilding is men on a stage in their underwear wearing brown paint showing other men their muscles. It is training for appearance only, and at the contest level requires a degree of vanity, narcissism, and self-absorption that I find distasteful and odd.
-Mark Rippetoe
Sleep last night 8.5-9 solid hours!
Today was my rest day. I've been using my rest days recently to experiment with intermittent fasting. My last meal yesterday was at 10 pm. My fast listed 18 hours until 4pm today. I then had a small salad before interning at the 5, 6, and 7 classes. So far I've been really enjoying the fasting. I'm not terribly hungry and the slight edge seems to give me additional mental clairity and drive. More on this as I continue the trend.
Hopefully in the next few days, I'll be posting an essay more substantial than my rambling about what I did today. Until then, too bad.
-Mark Rippetoe
Sleep last night 8.5-9 solid hours!
Today was my rest day. I've been using my rest days recently to experiment with intermittent fasting. My last meal yesterday was at 10 pm. My fast listed 18 hours until 4pm today. I then had a small salad before interning at the 5, 6, and 7 classes. So far I've been really enjoying the fasting. I'm not terribly hungry and the slight edge seems to give me additional mental clairity and drive. More on this as I continue the trend.
Hopefully in the next few days, I'll be posting an essay more substantial than my rambling about what I did today. Until then, too bad.
Sunday, March 1, 2009
Helen
I was orginally going to do track work today, but I got a call last night about a Helen throwdown taking place today. I decided to do this over track work as I feel I need to work on my pull-up speed during WODs.
For anyone who does not know what Helen is, it is as follows:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell x 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I finished in 10:42.
Once again the last set of pull-ups slowed me down. My grip becomes so smoked by that time, I'm fighting to hold onto the bar. I just need to work on kettlebell swings with the wide handle and consecutive kips. Even better, I could get the butterfly kip down and really increase my pull-up speed.
My nutrition has been on point the last few days. I'm trying a recovery meal concept that I got from Robb Wolf's blog. I'm eating half of my carbs for the day in my post workout meal. They are high glycemic carbs like sweet potatoes and yams. Then I have some protein to go with it. Right now that means I'm having 8 blocks of carbs (72 grams) and 4 blocks of protein (28 grams). I've only been doing it for a few days, so I'll see how it works over the next few weeks.
For anyone who does not know what Helen is, it is as follows:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell x 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
I finished in 10:42.
Once again the last set of pull-ups slowed me down. My grip becomes so smoked by that time, I'm fighting to hold onto the bar. I just need to work on kettlebell swings with the wide handle and consecutive kips. Even better, I could get the butterfly kip down and really increase my pull-up speed.
My nutrition has been on point the last few days. I'm trying a recovery meal concept that I got from Robb Wolf's blog. I'm eating half of my carbs for the day in my post workout meal. They are high glycemic carbs like sweet potatoes and yams. Then I have some protein to go with it. Right now that means I'm having 8 blocks of carbs (72 grams) and 4 blocks of protein (28 grams). I've only been doing it for a few days, so I'll see how it works over the next few weeks.
Subscribe to:
Posts (Atom)
