In LA

Im in LA right now and I just got back to the hotel from testing for the PD all morning.  So, I went to the hotel gym to figure out what I could do with the equipment that they had before I have to catch a flight to Las Vegas for the LVMPD.  

The gym had a bunch of dumb bells, smaller medicine balls, a cable station/pull up bar, and some treadmills.  I took the 30, 40, and 50 pound dumb bells and went next to the pull up bar to see if I could put some kind of work out together.  I ended up doing stuff with really no system, but I just wanted to get my heart rate going.  

I did a whole bunch of dumb bell snatches with all the weights, thrusters, lunges, pull ups, strict presses, and tried to do some dumb bell over head squats but those were pretty difficult.  

When I get to Las Vegas tonight I am going to check out the gym at that hotel and probably do something else because this little workout didn't feel like enough!

Friday and Saturday

Friday I didn't have too much time and the gym was packed so I think I did some Strict Press and I'm not too sure what else I did.  Saturday, I took Whitney with me to the ProClub and we did 'Freddie's Revenge'.  We modified the weight because in the actual video they are doing 185 Push Jerks, but they each weigh about 205-215ish.  I used 135lbs.

We didn't have a stopwatch, but there was a digital clock on the wall and I finished in just under 6 min and Whitney finished just over 6 min.  She did awesome!  We used 30 pounds for her and we both agreed we both should've gone heavier, although she did want to throw up for about a good solid hour after the WOD.

WOD:

5 rounds for time

5 push jerks 135 lbs Alex 30 lbs Whitney

10 burpees

Now I want to do it again, but instead do 155 or 165.

Deadlift PR!

Today was a really good deadlift day.  I didn't take much time to warm up because I didn't have a ton of time.  I just stepped right into it.  My previous 1 rep max was 285, but today I did 275x3 so easily that I knew I could go quite a bit heavier.  I then did 3x285 pretty good and finally 3x295.  The CFSB article recommends that when you set a personal record (PR) you just need to stop there because your body has exerted so much energy that you will do more harm than good by pushing it.  So, after 295x3 I had to call it quits and move on to my conditioning exercise. 

Strength:

Deadlifts:

145 - 30 times Overhand grip

185 - 10 times Overhand grip

205 - 6 times Overhand grip

5x3 - 265, 275, 285 (my previous 1 rep max!), 295!

I then did 15x205 lbs to finish off.

MetCon:

'Mini-Grace' 115 lb clean and jerks 30 times for time:

Time - 2:38

That's a pretty good time considering I can't drop the weights and reset and I have to lower them, which kills my elbows.  I'll be excited when I can doing the real Grace and heavier Graces as well.

Tuesday's WOD

This video is of Jason Khalipa. He was last years CrossFit Games winner. He's a freaking animal. He's doing a classic CF exercise called 'Grace'. Its 30 Clean and Jerks 135 pounds for time. My best time is in the 5:00's which is not too bad since the last time I did it I weighed 135 lbs! My goal though is to get a similar strength to weight ratio as Khalipa's.

Yesterday I didn't really have access to a computer because the internet is totally spotty at our house right now. I am testing the 'whole milk' theory and so far I haven't wanted to explode from lactose intolerance! Hopefully it will help me gain some good lean muscle with the strength exercises that I am doing. Right now, on a good day, I weigh about 140, but I would honestly like to get around to 160ish, but not chubby. I am not exactly sure if it is possible, but that's where I'm heading. Hopefully I will be able to get my legs quite a bit bigger and that will help to gain some weight.

I haven't even been sore this week so that has been good. My body usually adjusts to different work outs pretty quickly and I am able to push through the soreness pretty well and this time is no different. I was pretty sore last week almost immediately, but this week I haven't felt sore yet.

Strength:

Overhead Press 1 rep: 125, 130, 135, 130, 135

Push Press 5x3: 135, 145, 155, 160, 155

WOD:

12, 9, 6

135 lb Thrusters

60 lb dumb bell swing

400 m run

Time: 9:50 (slow!)

WOD

Well I didn't exactly improve on my front squat like I wanted to.  But, I did feel like I was in more control and I was going deeper and handling the weight better.  I also went heavier on my MetCon Push Presses as well.  

Strength: 

5x3 FS: 165, 185, 195, 205, 205

5x3 Incline Bench: 205, 225, 205, 205, 185

MetCon:

5 rounds:

6 push press 135 lbs

8 burpees

12 db swings 60 lbs

Time: I messed up my stop watch on my phone, but it was about 8 min.

Friday and Saturday

By Friday I was feeling pretty tired all over.  Typically, with CFSB you are supposed to work out for two days then take a rest day, but I pretty much like to work out 6 days a week.  So, my body is going to just have to adjust.  

I did work out on both days, but I can't really remember what I did.  I went climbing on Friday and did a little WOD at the climbing gym and I did a couple muscle ups, which I hadn't done in awhile.  Saturday, I went early in the morning and didn't do anything too heavy because my left elbow was hurting pretty good.

Today is the start of week two on CFSB so I'm hoping I can go up at least 5 lbs in all of my lifts this week.

SORE!

Sore is an understatement!  The Crossfit Strength Biased (CFSB) article talked about how sore you would get if you are doing the program correctly and they weren't joking.  My body will get used to it, but right now I'm a little sore.  My lower back isn't sore from the dead lifts yesterday so thats good, that means I was doing them correctly.  

I bought some whole milk to have on my 1st and 3rd meals of the day with my protein to help add some size.  I'm not exactly sure how to add up the fat blocks with the whole milk though...I guess it doesn't really matter as long as I'm getting stronger and more fit.  

Warmup:

Overhead Squats, Push ups, PP, and air squats

Strength WOD:

5X5 Squats - 165, 185, 205, 225, 235 (I was so incredibly sore that I didn't want to push it)

5X3 Bench - 205, 215, 225, 245, 245

MetCon:

7 ROUNDS:

3 Push Jerks 155 lbs

6 box jumps 24" box

20 push ups