Here's my journey to complete several things I've always wanted to accomplish. My fitness bucket list is my attempt at setting goals and systematically taking them down. I will also use it as my workout log to track progress and programs that I have used.
Basketball day! We played 3 games of 4 on 4. It was pretty
fun, but I rolled my ankle pretty hard in the second game. It's pretty swollen
and stiff, but doesn't hurt that bad. I think all my strength and mobility work
I've been doing really helps my recovery. Gonna take it easy the rest of the
week. No Oly lifts, and no plyos but still gonna deadlift and do my assistance
work.
Here's a look:
Monday, December 10, 2012
Well, I've been slack on updating. I have supplemented my weight training with lunch time basketball workouts. They are pretty fun, sprints, shooting, ball handling, etc. I also had some dunk attempts, check it out:
These were on the 10' goal. I suck at jumping with the ball and I need to practice that a lot more.
This goal is about 9'6". I was putting it down pretty easy on this goal.
29 Nov 12
Basketball Day!!! We had 8 and got 3 or 4 games in. It was
fun. I didn't play great and was a little sluggish but it was still fun.
30 Nov 12
Power Clean + Jerk
6 x 2 - 155 EMOM
This weight was perfect. It was tough, but I could still
move it fast and clean.
Deadlift
5 x 155
5 x 175
5 x 195
10 x 215
10 x 215
10+5 x 215
Big volume on deadlift just saps the energy out of me. I
also planned some assistance exercise, and guess what I didn't do!!! UGH! Why
do I suck at those!?!?
Side note, I'm putting a program together for my Dad who is
61. so this morning i made some videos of stuff that he will be doing, so that
took some time. However, that does not excuse my not doing my assistance work.
1 Dec 12
Snatch
6 x 2 EMOM - 115
Good weight. I could throw it hard, but not lose much speed.
Press
5 x 90
5 x 105
10 x 110
10 x 110
10+5 x 110
Upper Assistance
3 rds of 10 ea
Pullups
Cable Flyes
Then I had to do PT with my reserve unit. Which is kind of a
joke, so I got up early and got a workout in. We did 50 pushups, 50 situps, and
a 2 mile run. Anyhow.
2 Dec 12
Rest day.
3 Dec 12
Wtd Box Jumps
24" Box - Work up to 1RM
10#, 25#, 35#, 45#
The last one was tough, but not bad.
Hang C&J
3 x 5 - 125, 135, 140
Did full range of motion front squats. Those are tough, but
good for me.
Squats
5 x 140
3 x 170
1 x 200
12 x 215
GHR
1 x 10
4 Dec 12
Basketball Day!!! Got to play 4 games of full court 5 on 5
this morning! Only won one game! I'm just playing slowly. I need to put some
time in on the court before our season starts up next month. I think I will
start working out at lunch a couple of times a week before the season starts.
I'll put together a plan that includes ball handling, shooting, and
conditioning drills that take about 45 min total (so I can have time to get
back to work!). I'll start tomorrow and let you know how it goes. I only tried
to grab the rim once today, at the end, and easily hang with two hands. I'm
also getting a lot more rebounds and blocks so I can tell I'm more explosive.
Just need to get a little more!
5 Dec 12
Week 3 of Juggernaut 2.0 10's Wave
Hang Power Snatch
3 x 5 - 100, 105, 110
Felt pretty good. I am able to throw it high every time.
Time to start adding more weight!
Bench
5 - 105
5 - 135
3 - 155
3 - 175
12 - 190
Felt good about that, maybe could have gotten one or two
more but decided not to push it to failure.
Ring Dips
3 x AMRAP
10/10/10
Double digits every time! Boo yah!
Once again, ran out of time to complete my WOD. I've got to
get more motivated when I start off. I'm just dragging between exercises and
that is wasting a ton of time.
5 Dec 12 (Cont.)
Basketball Lunch Workout
Form Shooting
40 Shots - Controlled, and focus on form. Progressively move
out.
Made most of them.
Figure 8 Conditioning
4 x 30s on/ 30s off - Basically AMRAP 30 yd sprints.
7/7/6.5/6.25
Busted my butt once, had to do it on grass cause the court
was wet and slick. I think I can do better, but I don't know about getting to 8
reps.
Free Throws Rd 1
8/10
Choked on one shot, just stopped focusing.
Broad Jumps
1 x 5
9', 9', 9'-4", 9'-6", 9'-3"
Didn't have a tape, but stepped it off. This is about right.
Lane Slides
3 x 30s on/ 30s off - Defensive slide across the lane AMRAP
20/20/20
Sliding a bit, but ran out of steam after about 15 or so.
Free Throws 2
9/10
Perimeter Shooting off the pass
16/30
Not bad, first time on this court.
Free Throws 3
9/10
Ran out of time, plus it was wet, and I had never done this
before so I was moving a little slow from exercise to exercise. I had 5 more
things planned to do, but I see now that my plan was way too ambitious. I will
split my two workouts into 3 and do a different one M/W/F. Got a good sweat
going and got in a lot of shooting, even if the conditions were less than
ideal.
6 Dec 12
Basketball Day!!! Played with my "other" group. It
was fun, we played several games of 4 on 4 full court. Played pretty well. I
need to start pushing myself harder during these games so I can get in better
game shape. It was a lot of fun though.
7 Dec 12
Juggernaut 2.0 10s Wave
Hang Power C&J
6 x 2 - 145 EMOM
Good weight. Felt heavy at first, but got into later.
Deadlift
5 x 145
5 x 170
3 x 190
3 x 225
12 x 235
I was shooting for 12 so I'm happy. Probably could have
gotten a few more, but I'm glad I didn't. My back would be killing me if I
pushed it further.
Once again, I skipped my assistance work. ugh, not sure why
I always bail on them but I just do. I need to do a better job of that.
Lunch BBall Workout
Agility Ladder
3 Rds
Good warmup. Not convinced on these yet, but I'll give them
a go.
Fast Break Jumpers/Layups
10 Shots
I only made like 6! My heart was pounding, it really took a
lot out of me! And this was a short court. I definitely need to work on running
the floor!
Free Throws
10 Shots
7/10, ugh, whatever.
30 yd Sprints
6 Reps
3.44 s was my fastest. Not sure of the distance though,
stepped it off and ran it in the grass.
Spider Dribble
3 x 30 s
Pretty tough. Had a good sweat going and slowed down a lot
by the end of each set.
Free Throws
10 Shots
3/10
WTC!!! I guess my arms were tired from the dribbling drill.
Perimeter Moves
30 Shots
15, I think. Lost count. Tried to mix it up. I did a lot of
jab steps, pullups, crossovers, etc. I also got some good dunks in. The goal
was about 9.5' I think. Didn't measure it. I had to work hard to dunk it, but
by the end I got it with two hands off a drop step.
Free Throws
10 Shots
8/10
Wasn't too tired on these and was able to relax.
Pretty good little workout. I was actually late getting back
to work though so I need to time it better. Try to get out there earlier.
8 Dec 12
Juggernaut 2.0 10s Wave
Snatch
6 x 2 - 120 EMOM
A little heavy but not bad. My back is pretty sore from
deadlifting or so much jumping yesterday. Maybe a combination of both.
Press
5 x 85
5 x 100
3 x 115
15 x 125
Felt good about that, but my back is pretty tight. Tried rolling
and stretching but I'm going to need a day or two to let it loosen up.
I once again punked out on my assistance work. In my
defense, my back is pretty sore, and I don't need to push it. Still feel like a
punk though.
9 Dec 12
Rest Day. Did 100 pushups, just messing around with my
little girl.
10 Dec 12
Juggernaut 2.0 8s Wave - Week 1 - Day 1
Box Jumps
6 x 3 - 24" EMOM
Felt good, tried doing them while landing on straight legs.
My back is still a little tight.
C&J
5 x 3 - 115, 120, 125
Threw it as high as possible. Easily catching in front rack.
Squat
4 x 8 - 195
1 x 8+4 - 195
Felt pretty good about these too. My back is still pretty
tight and sore, but I think it's getting better.
GHR
3 x 10
Figured out a good way to do these (finally). I put some
foam on my squat rack which helped with doing these a lot.
I think I figured out what is aggravating my lower back. I
have been doing a lot of jumping (compared to normal) on concrete. Just need to
allow for more recovery.
The court I use is pretty short, probably only 65 ft long as opposed to a full 90 ft court, so take these times with a grain of salt. Whew! Those suck!
Free Throws
9/10
More like it!!!
I also did several dunks on the 9'6" throughout. It was fun, and I'm hoping that will help me get over a 10' goal.
Weight felt pretty good. I bet I could do it easier if I
would do a more comprehensive warmup. I'm just so slow in the morning to get
going.
Bench
5 - 140
5 - 155
2 x 10 - 170
1 x 10+3 - 170
Once again, this volume just sucks the energy out of me. I
can't remember the last time I did sets of 10 (before last week of course!).
Ring Dips
3 x AMRAP
7/7/10
Woohoo! Double digits. These are still pretty tough though.
I should have done a METCON but I am so freakin lazy in the
mornings! Plus, my legs are still pretty much jello from Monday and basketball
on Tuesday.
27 Nov 12
Basketball Day!!! We played 3 on 3 full court (on the short
court). Quite a bit of running but still fun. My bro-in-law came out for the
first time since he had a cyst removed from his arse. He did pretty good, but
was breathing hard! Good times.
26 Nov 12
I actually did some foam rolling, and leg swings to
warmup!!! I'm on a roll with that. I always feel better when I take the time to
warmup.
Wtd Box Jumps
5 x 2 - 10# on 24" box, Rest=60s
Felt pretty easy. Not quite straight leg landing, but pretty
close.
Clean & Jerk
3 x 5 - 115, 120, 130
Not bad weight. Doing sets of 5 is a lot though.
Squats
5 - 155
5 - 180
2 x 10 - 190
1 x 10+8 - 190
Felt good about the range of motion. The weight was light,
but I guess it's supposed to be.
GHR
3 x 10
Used my hands a bit, but actually finished them all.
Good workout.
24 - 25 Nov 12
No workouts. Played with the fam, and hung out. Traveled on
Sunday back home.
23 Nov 12 (cont.)
Played 18 holes with my Dad and two Brothers-in-law. Me and
Pops whooped em, as usual. Granted, my dad certainly carries our team, but I
did get a crucial birdie on a par 3 that they bogeyed. Booyah!
23 Nov 12
I went to Crossfit Intrigue in my hometown, Wetumpka, AL. It
was pretty fun. Nice place.
Warmup
200 m run
10 ea x leg swings
5 ea x runners stretch
2 rds of
10 Squats
10 KB Deadlift @ 50#
5 Burpees
10 KB Swings @ 50#
10 min of Muscle Up practice
Strength
Push Press
3 x 75#
3 x 135#
3 x 155#
3 x 155#
3 x 165#
3 x 165#
WOD
AMRAP in 15 min of 115# DL and K2E
Add 2 DL and 2 K2E each round
10 rounds + 1 DL
Total Volume= 111 DL and 110 K2E
Pretty good. Did more than anyone else on the leaderboard,
and I wasn't even doing that well.
22 Nov 12
Thanksgiving! No workout, unless you count stuffing myself
as much as humanly possible.
Basketball Day! We had 9 today, so we played 3 full court games. It was pretty fun. I played pretty good, but my legs are a little sore from all those squats on Monday. I can still easily hang on the rim which makes me very happy. And I'm like 205# right now, I should be flying when I drop back down to 195#. Woohoo!
I have been battling allergies for a few days and been getting really bad headaches. Anyhow, I decided to take a few days off to try and get better. I am also shifting my training programming slightly to maximize my time in the gym. I based it on Juggernaut 2.0 but through in some additional stuff. I attached a spreadsheet of my plan. it's 16 weeks long, so we'll see how long I stick with this one!
Jumping
Wtd 24" Box Jumps
6 x 3 @ 8# Rest=60s
Felt good. First jump on each set was weird, but I was trying to get to straight legs on landing as much as possible.
Power
C&J
3 x 5 - 105, 115, 125
Did full range of motion on first two sets, last set was more of power but that's because I'm lazy.
Max Effort
Squat
4 x 10 @ 170#
1 x 10+10 @ 170#
Was pretty light, but I guess it's supposed to be. That last set was more boring than anything else. Probably could have got 25, but just didn't want to.
I also was supposed to do 3x10 of GHR, but I don't have a good way to do these, and I suck at them, and I suck at assistance work, and I am lazy, and I didn't want to, and I had to go to the bathroom... I think that's enough excuses.
NOTHING! I was traveling all weekend and didn't get a chance to workout at all. Just a short hiatus.
13 Nov 12
Basketball Day! Played 3 games of 4 on 4. Not a bad sweat, but the floor was wet because the ceiling skylights condensate sometimes and drip on the floor. So I played the first two games at about half speed. Anyhow, it was fun and got to run. I even attempted a dunk, but didn't commit to it because I was afraid of falling or missing my wide open layup. Next time I'll go for it all out! I had several good jumps, easily hanging from the rim off a short approach.
14 Nov 12
Sick. I hate allergies. I decided to take today off and just watch The Walking Dead. I needed to catch up anyhow, and my throat was raw so I didn't sleep at all last night. I feel like a bit of a slob, but whatever.
15 Nov 12
Basketball day! We had 9 again today, which means we played 4 games of 4 on 4. It was pretty fun. I didn't shoot that great and I was very sluggish from being sick. I also tweaked my ankle a bit, but I don't think it will be too bad. I really believe that my increased lower body strength due to lifting has helped tremendously with my ankle strength and ability to recover. I used to wear ankle braces all the time and would still roll my ankle and it would take weeks to recover. Now, it's a matter of hours to get fully functional and a day or two before pain is gone.
I also tried a couple of jumps and found that I was jumping about as high Tuesday when I felt much better. I think this is good because I know that I can get up there now. Just need some practice, timing and a little more explosiveness and I'm dunking for sure!
My first fight training in a very long time! I went to a local gym in Houma, LA, and jumped in a San Shou class. They were actually getting several fighters ready for a fight next weekend so I got to spar with some of them and did a lot of bag work. We also did focus drills and defensive footwork drills which I am sorely in need of. I didn't realize how bad my timing and feet have gotten. Anyhow, it was a smoker and a lot of fun. Here's roughly what we did:
2 rds x 2 min - Defensive footwork mirroring partner 4 rds x 2 min ea partner - Focus Combo work with partner, focus of footwork and positioning 8 rds x 2 min - Bag work, single combo each time - Jab-Hook-Upper, Front Kick-Jab-Cross, etc 6 rds x 2 min - 80% Sparring
Finisher 25-15-5 Burpees over partner Partner at 6" while other partner completes burpees Approx 4 min to complete
HOLY CRAP!
I am seriously not in fighting shape. I can still throw my hands and kick with good power, but I am sucking wind. Luckily for me, I can take a hit and keep pressing. Lots of these kids want to do moves they've seen in movies or TV but have never had a real fight. So I wanted to show them the difference. After I slammed a kid (I say kid, he was 20) that tried some spinning back kick thing, they started to catch on.
Anyhow, good times. Not sure when I'll get to do it again, but I may try to work mor on my bag at home. I really like hitting things!
7 Nov 12
Went to a box for the first time since I was in Fresno in July. But I didn't do a group session there, just went and worked out. So this was my first group WOD since over a year ago. It was pretty fun. I went to CF Houma, in Houma, LA. There was only 5 of us including the trainer but it was still good.
Strength Snatch Grip Deadlift 5 x 135# 5 x 225# 5 x 245# 5 x 265# Felt pretty good, but my grip was really what limited me. Anyhow, my back is a little sore now, but it was probably good that I did snatch grip instead of standard because I tend to overdo it when I do standard.
WOD "Annie" 50-40-30-20-10 DU Situps 9:09 PR (Last time I did this it was 17:30!!! Course that was like 2 years ago!)
I got a horrible headache after the first round, but pushed on and it went away. I actually got my last 2 sets unbroken on DU which I was very happy about. I think that's a pr for UB DU but I'll have to check.
Finisher Side Planks 2 x 70s ea
OUCH! Those sucked. Haven't done that in a while
