I started a new job at a Whole Foods Market in Dedham.  I love it there, both as a customer and as an employee.  It has been taking up a large portion of my free time and energy, making going to the gym and updating this thing a bit more difficult, so I shall be taking this week off from Tumblr but I will be hitting both the gym and making sure I am diligent with my updates starting April 30th.  The 50 DAY NO GRAIN CHALLENGE starts on April 30th and I cannot wait, I really needed something like this to get my ass in gear!

4/23
A. Deadlift 55% of 1Rep Max 8 Sets of 3 (195lbs)
B. Close Grip Bench Press 3 Sets of 3 @ 21X2 Tempo
(weight used: 100, 105, 115)
C. 6 Sets of Max Effort
25 Seconds of Rowing
35 Seconds of Burpees.

Notes:
Big class today.  Some people started on the Bench Press others started on the Deadlift, like me.  I felt really good about the Deadlifts.  I hope to be able to Deadlift 375 by 2013.  I didn’t really get enough time to fully do the Bench Presses, totally my fault, mismanaged my time.  The work out actually whooped serious ass, which means I did it correctly haha.  All out effort baby!  Loved it.

4/19
A.Two Sets of the following:
All efforts @ 80% of:
(A1) 3 Minutes of:
10 Box Jumps @ 24 inches
10 Push-Ups
Rest 3 Minutes
(A2)3 Minutes of:
30 Feet Walking Lunges
10 Sit-Ups
Rest 3:00 Minutes
(A3)3 Minutes of:
10 Wall Balls @ 20lbs
10 Sumo Dead High Pulls @ 65lbs
Rest 3:00 Minutes
(A4)3 Minutes of:
30 Foot Bear Crawl
150 Meter Row
Rest 5:00 Minutes then repeat.

Results:
(A1) First Set: 3 Rounds; Second Set: 2 Rounds + 5 Box Jumps
(A2) First Set: 4 Rounds; Second Set: 4 Rounds
(A3) First Set: 2 Rounds + 10 Wall Balls; Second Set: 2 Rounds
(A4) First Set: 3 Rounds + 30m Row; Second Set: 3 Rounds

Notes:
This was a lonnnggg work out.  I was so tired during it.  Whenever I got to the Wall Ball/SDHP section I wanted to lay down and take a nap.  Anyways, I pushed threw it and definitely pushed a little too hard because I only matched my results from the previous set once.  The Walking Lunge/Sit Up section was the easier by far.  I thought the Bear Crawl/Row section was pretty easy too, I only wish I could have finished the first set with 4 full rounds.  Box Jumps/Push Ups were only hard because I suck at push ups, but I have seen a new push up assistance band at the gym that I can’t wait to try, hopefully it helps.  The Wall Ball/SDHP section was the hardest.  For whatever reason I cannot do wall balls quick, while using a 20lbs ball at least.  I see the other dudes throwing those things up there like pillows, craziness.  SDHP at 65lbs isn’t all that heavy, but after the Wall Balls I was pretty tired.  This section was the only really big drop in results.  Oh well, it was a fun, long, interesting work out… how many people can say that at Planet Fitness? 

4/17
A. 10 Minute AMRAP @ 80%
Row 350 Meters
10 Wall Balls @ 20lbs
Rest 7:00 Minutes
10 Minutes AMRAP @ 80%
10 Burpees
10 Kettlebell Swings @ 44lbs
10 Goblet Squats @ 44lbs
Results:
AMRAP I: 4 Rounds + 200 Meters
AMRAP II: 4 Rounds + 4 Burpees

Notes:
Deceiving workout today.  10 Minute AMRAPS aren’t always super hard, they’re not as easy as a 7 minute, but not as hard as a 15 or higher minute AMRAP, however they become a lot more daunting with the fewer movements involved.  For example, in my opinion, if I were to do a 10 Minute AMRAP of 10 reps of 10 different movements it would be easier due to how many different parts of your body you are working out.  In contrast to that, doing one, two, or three movements in a 10 minute AMRAP you are attacking the same muscle groups for 10 minutes straight… pretty exhausting, and even worse when you have two 10 minute AMRAPS in one work out. 

I felt good doing the first workout, I wasn’t getting too tired, but my stomach was killing me (this will come more into play later) I have a specifically hard time of pacing myself when it comes to rowing, if I don’t go 90% to 100% effort I feel like I am slacking or being lazy, I found a decent pace and just stuck with it, seemed alright to me.  I will always use a 20lbs wall ball unless directed otherwise by one of the coach’s, so I used that for the wall balls.  I completed all of them unbroken and over the men’s marker on the wall, I felt pretty good about that.

My body wanted more rest time, but you wouldn’t know it.  Everyone was ready 30 seconds before we had to start again, including myself.  I have been feeling good about my burpees ever since we had to do that burpee WOD for the Opens way back.  However, after my first 10, I was terrible.  I got through the first set at a decent pace, not going super hard, but definitely a good pace.  When I went to start my second set my burpees were no longer the burpees you would jump up and open your hips up, they were more the kind were you just stand straight up.  I got through the second set and my stomach started to get pretty on edge.  During my third set of burpees I had to do the good ol’ stomach pendulum trick where basically you look like a penguin or something as you roll on your belly forward to get some momentum to get up again.  I got through the KBS and Gob Squats unbroken again, but of course I still had plenty of time to do at least one more full set.  So I tried.  My fourth set of burpees were so hilarious to watch. Fall down -> Penguin pendulum move -> Take a knee -> Stand -> Repeat.  Of course that freakin’ clock had about two minutes left.  KBS unbroken, Gob Squats broken 7 + 3, 30 Seconds left: 4 of the most pathetic excuses of burpees ever.

Haha, at least I battled through until the end.  All is well, getting fit for the end of the world, glad to be back.

4/17

Alrighty, I am back from my vacation, both physically and mentally.  I technically got back on April 9th, and have only been to the gym twice since then, and before then I hadn’t written in my notebook in nearly a month, so instead of writing the rest of March up until the last time I was in the gym (a few days ago), I will just start fresh from today on.  It occurred to me that I was letting a few readers down in my absence/in my slacking off.  I am very pleased to know that people actually read this blog, and now that I know this I want to get back on track.  I weighed myself the other day and was 180 something… so being in the 170’s was nice while it lasted, but it’s time to get back to work!  I will be heading into the gym at noon today, so hopefully when I’m done with that I can come right back on here and post. 

In the time from my last post to this post I have gotten; a job at Whole Foods, went on a week long cruise and then a week long vacation to Disneyworld, Universal Studios, and Aquatica Water Park in Orlando, drank like a sailor, and ate like a cow, and turned 22 years old.

Rachael is committed to going back to the gym too so maybe I’ll post some of her results/thoughts on the work out as well.  Also, I am going to start a strict Paleo diet next week.  Hey, if I could be a strict vegan for 4 years, this shouldn’t be THAT hard… right?  (I want sugar and sweets already.)

This post isn’t a typical “Fit for the end” style post.  I am about to go into the Vagabond box to do the next Opens WOD because I will be unable to compete Saturday.  I am not sure what the scaled version will be but the Rx WOD is:

AMRAP 12 Minutes:
150 Wall Balls
90 Double Unders
30 Muscle Ups.

March has been a particularly off month for me.  I haven’t been updating this everyday like I had been when I decided to make this blog.  I haven’t been eating properly at all. I have been sleeping all day and staying up all night.  I feel as if I am watching my body fall apart.  Al from the gym was nice enough to give me some protein he wasn’t using anymore, before he did that, I went this whole month without drinking any.  The worst part is I can tell how bad I have been sucking, my legs have shrunk, my gut has grown, my results are less consistent, I am not excited to go to the gym, I don’t want to do anything ever.  I haven’t even done laundry in weeks.  I wanted to lose at least five pounds before the cruise at the end of this month, but instead I gained three.  I’ll post my results from tonight’s Opens WOD as well as post the past few work outs I have neglected sharing a bit later on tonight.

3/7
A. 10 Sets of:
30 Seconds of Rowing
Rest 30 Seconds
30 Seconds of Sit Ups
Rest 30 Seconds
30 Seconds of Box Jumps (24” Box)
Rest 30 Seconds
Results:
(Meters, Sit Ups, Box Jumps)
140m - 22 - 13
140m - 22 - 12
130m - 20 - 12
130m - 22 - 12
135m - 22 - 12
150m - 22 - 12
125m - 21 - 12
135m - 19 - 11
120m - 20 - 11
140m - 23 - 11
Total: 1,345m - 213 - 118
Average: 134.5m - 21.3 - 11.8 

Notes:
Sweaty workout.  My goal was to not go below; 120m each time rowing, 20 sit ups, and 10 box jumps.  I almost met that but I only did 19 sit ups one set.  That’s alright, in the end my average totals were pretty good.  The total amount of work looks pretty good considering that I wasn’t all that tired after the work out.  I don’t ever mind doing 30 Minute work outs, however, this one was kind of repetitive for me, I am sure it will be super effective in my training, but this wasn’t my favorite.

Olympic Lifting
3/6
A. 2 Split Snatches on the Minute (8 Minutes)
Weight Used:
65lbs, 75lbs, 85lbs, 95lbs, 105lbs, 115lbs (1 Rep Max)
B. Overhead Squats
5 Sets of 3 at 80% of 1 Rep Max
Weight Used:
75lbs, 85lbs, 85lbs, 90lbs, 92lbs

Notes:
Well, I found out my 1 Rep Max on the Split Snatch.  115lbs.  I am frustrated at that I feel like I could be doing more.  I really want to work on my technique with the Snatches.  I have so much fun doing them.  They are on the way of becoming my favorite Olympic Lift!  On the contrary, I hate Overhead Squats.  I have mentally been a mess at the gym lately, Melissa and I put on 107lbs when we meant to put 92lbs to start off.  Also, why the hell were we starting at 92lbs?!  Yikes.  We were to build up to 80% of our 1 Rep Max, not do all 5 sets at that weight.  Once we got settled it was a bit easier.  Mike Dillion gave me a good tip in opening my food position more.  My knees were shaky and I was having a hard time breaking parallel, but when I opened my stance a bit wider I could easily do the weight.  Gotta get my head on straight!

3/5
A. Build to a Heavy Power Clean.
Weight Used: 135lbs (2 reps) 145lbs (1 rep) failed at 155lbs (3 times)
B. 5 Hang Power Cleans (95lbs)
10 Pull Ups
10 Burpees
Rest 2 Minutes Between Sets
Completed: 13:12

Notes:
I need to preface this post by saying that: I am only human.  If I am being honest with myself, and honest with any of the people who read this blog, I was fairly self destructive this weekend.  I ate like shit, I drank a bunch, I stayed out late, I partied, and I rocked out to Boston’s finest in hardcore and punk music.  That being said, I am MORE than ready to get back to training more seriously.  I find that I am happiest when I am sore from PRing on a lift, rather than feeling sore from a night of drinking.  OKAY, enough with the copping out speech.  I missed my 1 rep max today by essentially 20lbs.  My 1 rep max on a Squat Clean was 165lbs back on February 3rd, I did 145lbs pretty easy, but failed three times on 155lbs.  It was disappointing but I understood immediately why I wasn’t hitting my 1RM.  On the work out, I went with 95lbs, once again, could have went heavier, next work out that involves a low rep Clean movement I am going 100lbs+.  The pull ups came SO much easier, granted they were kipping pull ups but in the past I could only do 3 or 4 without having to come off the bar.  Today I could do 5 or 6 pretty easily!  Also, after doing 83 Burpees two weeks ago, doing 50, with rest time, was no big deal, felt good to fly through the Burpees.  Now, the resting was tough.  As a CrossFitter that damn clock is something you might think about too often.  You want a low time, but you don’t want to go against what the programming is.  Kevin takes time to program, he programs the work for a reason.  I didn’t always rest 2:00 between each set, I would typically round down or up to the nearest full minute or half minute.  After my first set I rested two minutes, but beyond that my rest times were usually 1:30 to 1:50 minute rests.  I can’t worry about competing with others in the gym, unless it is a competition.  CrossFit is for me.  To better myself.  Reset.  Go.

God gave us lats so we could snatch.