row for minutes of
1-2-3-4-3-2-1 with equal rest in between
Total distance. 4200m or close to that.
2/28/09
2/27/09
CFT
CFT
Squat - 175 Way off my PR. My legs were weak. I contribute this to not being at TitanFit for a Week.
Press - 105 (PR)
Deadlift - 300 (PR)
Total - 580 (PR)
This a PR by 5 lbs. Would have been much better if my squat was even close to my max.
Squat - 175 Way off my PR. My legs were weak. I contribute this to not being at TitanFit for a Week.
Press - 105 (PR)
Deadlift - 300 (PR)
Total - 580 (PR)
This a PR by 5 lbs. Would have been much better if my squat was even close to my max.
2/19/09
Pull and Push
Pull-up Ladder - 10 plus 10, 9, 2
Started going back down the ladder but ran out of steam.
76 total pull-ups by far the most I have ever done.
Push-up Ladder - 10
Once again my weakest movement.
Had good form today. Chest to deck and elbows locked out at top.
Started going back down the ladder but ran out of steam.
76 total pull-ups by far the most I have ever done.
Push-up Ladder - 10
Once again my weakest movement.
Had good form today. Chest to deck and elbows locked out at top.
2/18/09
Too many Wall-balls!!
WOD:
1000m row
50 - wall-balls
750m row
35 wall-balls
500m row
20 wall-balls
time: 17:11
Not bad of a workout. Wall-balls took it out of me.
1000m row
50 - wall-balls
750m row
35 wall-balls
500m row
20 wall-balls
time: 17:11
Not bad of a workout. Wall-balls took it out of me.
2/15/09
2/14/09
TitanFit Open House
Did FGB today at the open house. We had 5 people doing it simultaneously.
FGB - 217.
Well off my PR but that was at the garage with 8 ft wall-balls. 10ft makes a huge difference.
I was also still tired and sore from Cindy and my new eating habits.
I will destroy this next time.
FGB - 217.
Well off my PR but that was at the garage with 8 ft wall-balls. 10ft makes a huge difference.
I was also still tired and sore from Cindy and my new eating habits.
I will destroy this next time.
2/13/09
2/12/09
Day 3
Breakfast: (actually lunch)
3 oz steak
broccoli
20 oz of water
banana
WOD
Cindy:
AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats
12 rounds (PR)
First time I have done this since my first day at TitanFit. I think I got around 6 or 7 rounds back then. Jumping pull-ups of course and some push-ups from the knees.
This time around though as rx'd. First time finishing a workout with all kipping pull-ups.
It felt great! (after i was finished of course)
3 oz steak
broccoli
20 oz of water
banana
WOD
Cindy:
AMRAP in 20 min:
5 pull-ups
10 push-ups
15 squats
12 rounds (PR)
First time I have done this since my first day at TitanFit. I think I got around 6 or 7 rounds back then. Jumping pull-ups of course and some push-ups from the knees.
This time around though as rx'd. First time finishing a workout with all kipping pull-ups.
It felt great! (after i was finished of course)
2/11/09
Lockdown Day 2
Breakfast:
1 - banana
20 oz of Water
Lunch:
1 - 5 oz Steak
Cashews
Dinner:
Big Salad
4 0z Steak
24 oz of Water
After Work:
Apple
2 pieces of Canadian Bacon
2 Eggs
A few Cashews
24 oz of Water
I was a little light headed at times today. I am sure that is from lack of sugar the last 2 days.
I fought through it. A guy at work was eating hostess cupcakes and I wanted to beat him and take them away. All in all not too bad. I survived!
1 - banana
20 oz of Water
Lunch:
1 - 5 oz Steak
Cashews
Dinner:
Big Salad
4 0z Steak
24 oz of Water
After Work:
Apple
2 pieces of Canadian Bacon
2 Eggs
A few Cashews
24 oz of Water
I was a little light headed at times today. I am sure that is from lack of sugar the last 2 days.
I fought through it. A guy at work was eating hostess cupcakes and I wanted to beat him and take them away. All in all not too bad. I survived!
2/10/09
Lockdown!!!
A few of us at TitanFit are locking down our eating for 30 days.
This is day 1. I will track my food intake and my workouts throughout
the 30 days on here.
I know this is going to be hard. Just hoping the motivation from
everyone will help out.
Breakfast:
2 eggs
1 Banana
24 oz Water
Lunch:
Big Salad w/ Chicken Breast
24 oz water
Dinner:
4oz of Cod
2 c Broccoli
20 oz water
Banana
After Work:
Banana
handful of nuts
This is day 1. I will track my food intake and my workouts throughout
the 30 days on here.
I know this is going to be hard. Just hoping the motivation from
everyone will help out.
Breakfast:
2 eggs
1 Banana
24 oz Water
Lunch:
Big Salad w/ Chicken Breast
24 oz water
Dinner:
4oz of Cod
2 c Broccoli
20 oz water
Banana
After Work:
Banana
handful of nuts
2/7/09
Team Workout
2 Person Team:
125 - Sit-ups
100 - Burpees125 - Sit-ups
75 - 53 Lbs KB Swings
50 - Ring Dips
DJ and Me - 13:25
Berg and Fuller - 13:50
I liked the order we went. burpees, dips, sit-ups, swings
We were able to make up a lot of time on dips because I had to scale by jumping.
Ring Dips are hard.
2/6/09
Cleans
2 position cleans
worked up to 1 rm
155 lbs from 2 postion
Could have gone higher from the floor.
then:
Mini Metcon
3x
500m Row
15 pushups
7:20
worked up to 1 rm
155 lbs from 2 postion
Could have gone higher from the floor.
then:
Mini Metcon
3x
500m Row
15 pushups
7:20
2/5/09
SINdee
SINdee
AMRAP:
5 - KB swings (53lb)
10 - 20lb wallballs
15 - 12 in line jumps (over and back=1)
11 rounds... wow this sucked.
Sampson needs to keep his creative mind to himself!
Wallballs were terrible for me. When i started my 2nd round I knew this was not going to end well.
AMRAP:
5 - KB swings (53lb)
10 - 20lb wallballs
15 - 12 in line jumps (over and back=1)
11 rounds... wow this sucked.
Sampson needs to keep his creative mind to himself!
Wallballs were terrible for me. When i started my 2nd round I knew this was not going to end well.
2/1/09
Rowing on Super Bowl Sunday
Rowing Interval Workout
1 min row/ 1 min rest
2 min row/ 2 min rest
3 min row/ 3 min rest
4 min row/ 4 min rest
3 min row/ 3 min rest
2 min row/ 2 min rest
1 min row/ 1 min rest
Total meters were somewhere around 4500 I think.
I know it was close to a 5 K
1 min row/ 1 min rest
2 min row/ 2 min rest
3 min row/ 3 min rest
4 min row/ 4 min rest
3 min row/ 3 min rest
2 min row/ 2 min rest
1 min row/ 1 min rest
Total meters were somewhere around 4500 I think.
I know it was close to a 5 K
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