Rest Day

No training.










COMMENTS

General: Can't believe tomorrow is 2011. Time for a solid year of training. Not going out on New Year's because I'm getting up early to get one last trail run in before my ultra next weekend. Hoping to go 2-3 hours. I really didn't care about going out anyway so I'm looking forward to the morning.

Nutrition: Good, had some ice cream and might have a clif bar or something before bed to make sure I'm carbed for the morning. I was in ketosis earlier.

Body: Shoulders tight, otherwise feeling good.

Sleep: 9 hours

Reflections: I wrote my programming for 2011, as you can see from the pictures above. I based the strength portion of the template I made off CFFB, Witchita falls, Starting Strength, and Justin Lascek's newest strength program he came out with. Once I finish this CFSB cycle, test my 1rm's, finish my 50k next weekend and take a few days off to get ready I will be ready to get my programming on the road in preparation for my 50 miler and to get closer to my strength goals for 2011. I estimate to start somewhere around the time my next semester at school does.

CFSB (Shoulder Press, Pushups)

Shoulder Press 5-5-5

110
115 (PR)
120 (PR2)

1x 12-20 with 90#. Got 13 reps



5x Max rep chest to deck standard pushups with 20# weighted vest

15
12
9
8
7


COMMENTS

General: Despite a terrible cold, minor nausea and severe stomach problems today I somehow managed to PR. I didn't even work out until 9:30pm. I'll take it either way but needless to say I was a bit baffled.

Nutrition: Good

Body: This cold has me feeling like shit, but nothing was really sore minus some feeling in my squat muscles.

Sleep: 9 hours. Loving this melatonin experiment.

Reflections: Nada really. I think I had 7 PR's in total this week which was pretty awesome. Got a rest day tomorrow and a long run Saturday. I'll be skipping the back squat on Saturday and try to recover in time to deadlift Sunday, but other than that I'm not sure how I'm going to approach next week as far as tapering goes still.

CFSB (Front Squat, Back Squat, Snatch, Box Jump)

Front Squat 5-5-5
195
205 (PR)
Skipped last set after PR stimulus


1x20 @ 205 (20# PR)



5 RFT:
6 Power Snatches @ 95#
10 Box Jumps, 18-20 inches

Time: 7:17


COMMENTS

General: I was thrilled with the 2 PR's on squat, especially the huge PR on high rep back squat. Opted not to do the third set because I got the stimulus I needed and would rather be fresh for my run on Saturday than risk it. I think I had something like 5 PR's in the last 3 days of training which is really motivating. A lot of my success I am starting to attribute to my switch to a post-wod concoction of whole milk and whey powder, whereas I used to eat a huge paleo-style meal.

Nutrition: Ate really clean but had some ice cream and a good sized vanilla shake for dessert at my birthday dinner. Felt really sick from it. I guess I can't handle that much dairy in a day.

Body: Shoulders were a bit sore, but other than that I've been feeling really good this week. I am in the middle of a bad cold though which has been awful to deal with.

Sleep: 7.5 hours. Once again the melatonin may have contributed to me feeling really good on a rather short night of sleep. It also could be a placebo effect so I'll continue to monitor my sleep.

Reflections: Looking forward to tomorrow and would love to hit 2 PR's on shoulder press and high rep shoulder press. That would be a great feeling going into the rest day with so much accomplished this week. Happy birthday to me.

CFSB (Power Cleans, DB Swings, Floor Wipers)

10,9,8,7,6,5,4,3,2,1

135# Power Clean
50# Dumbbell Swings (Not to full extent, limited ROM because of ceiling height limitations)
135# Floor Wipers

Time: 14:09 (PR by 3:11, last done on 7/1/10)


MWOD complete


COMMENTS

General: I was really pleased with the PR on this metcon today. I was not even really expecting to get a PR because I wasn't sure how I'd perform on the power cleans, but they were actually my strongest part. I do remember being hungover last time I did this WOD, but I'll take it nonetheless. I also found out today that my 24 hour challenge video might get posted on the Crossfit Endurance website, which made me really happy.

Nutrition: Good

Body: Tight lower back, but other than that I felt really good today.

Sleep: 8-9 hours. The melatonin seemed to do something for sure because I always remember at least one dream the next day and I didn't remember any when I woke up. It also took me like 10 minutes to drag my butt out of bed this morning when I did wake up which may have had something to do with it.

Reflections: Nothing really to reflect on. Tomorrow's my birthday and I'm hoping for 2 strength PRs on front squat and high rep back squat and a solid metcon. 18 was a great year of training and I made some really awesome gains since I reached this age.

Rest Day

No training. 3 hours of shoveling driveways for money.

COMMENTS

General: Nice rest day in general. I'm hoping to get the MWOD's going again tomorrow. I purchased melatonin and vitamin D today and will be experimenting with both over the next few weeks. Also purchased Converse Chuck Taylors for powerlifting when I join my new gym in a few weeks, and Yaktrax which go over my shoes to allow me to run safer through snow. Really excited to try all my new stuff out.

Nutrition: Good

Body: Lower back and chest are kind of sore.

Sleep: 7-8 hours

Reflections: Nothing to reflect on. Going for one long trail run on Saturday to finalize preparation for the 50k and then it's taper time. I won't be scaling my training until 3 days out from the race most likely, but I'll figure that all out as we get closer.

CFSB (Deadlift, Supine Pullups, Pushups)

Deadlift 3-3-3
325
345
355 (PR)

1x18 @ 225


AMRAP 10:
10 Supine Ring Pullups
10 True Pushups

5 Rounds plus 10 ring pullups



COMMENTS

General: The deadlift felt great today. I PRed on the 3-by sets, and had Dan's bar not come loose I would've easily gotten more reps of 225. I felt strong today for whatever reason. The metcon was awesome and I will start programming both of those movements more often.

Nutrition: Great

Body: Feeling awesome

Sleep: 8-9 hours

Reflections: Now that the holiday is over I'm ready to get serious for the ultra and getting my strength #'s back. Looking forward to it.

Hang Squat Cleans, Burpees

3 Rounds For Time:

15 115# Hang Squat Clean
15 Burpees

Time: 4:54



COMMENTS:

General: Had planned to do a second Crossfit work out later in the day with my girlfriend, but the plans we made ended up going a little too late and we were both too tired to do anything else. Good work out in general although I wish I had used 135# like RX'd calls for. I wasn't sure how my elbow would hold up but I think it's OK. Keep in mind I rested yesterday between this and the endurance challenge.

Nutrition: Bad. Did work on party food. I got the Primal blueprint cookbook for christmas and will be waking up tomorrow to a crockpot of chicken that I made. Trying to get the nutrition better before the race.

Body: Overall I wasn't that sore from the event, but really really tired. My calves and achilles were pretty tight, and they were the limiting factor on the hang cleans in the wod.

Sleep: 11 hours

Reflections: Nothing. Going to deadlift tomorrow. Fully healed pretty much from the challenge so I'm good to go.