Day 17

Took it easy today... Sort of... And tried to lift as heavy as I could. Everything was done in 30 mins.

First workout... 5 sets of 5 reps. Max load of pull ups and dead lift. I used dumbbells by keeping them between my legs as I pulled myself up.

1. 20 LB/135 lb
2. 30 lb/155 lb
3. 35 lb/175lb
4. 40 lb/195 lb
5. 45 lb/215 lb

Second workout: Max load/3sets of 5reps push press/2 reps power clean
1. 95lb/135lb
2. 115lb/135lb
3. 135lb/135lb

Third:
1. 24" box jump 10 reps
2. 75 meter farmers walk w/ 45lb plates in
Each hand

Day 16

Yeah it's sunday but it does not mean its rest day. Been goin on my 5th day of training with no rest, and I must say that I feel great. The only negative thing about it is that my whole body is still sore from Day 15's workout.

I need to kick it up a notch this week and do a lot of max load/strength training. Anyway today I ran 3.21miles and finished it in 37 mins. It's slow I know, but I would of ran faster if I was not sore...

Day. 15

For Time:

25 walking lunges

20 pull ups

50 box jumps (20")

20 double unders

25 dips

20 knees to elbows

30 dumbbell swings (45lb)

30 sit ups

20 hang squat cleans (95lb)

25 back extension

30 dumbbell thrusters (25lb)

9 towel pull ups


9 mins

Day 14 (I'm a weakling)

5 rounds max reps body weight bench press and pull-ups (that would be 150 lbs. for me)

- bench press/pull ups
1) 11/11
2) 6/9
3) 5/6
4) 4/6
5) 4/7

Practiced double unders for 7mins

Day 13

Woke up and did all the work right outside the comfort of our home.

Just a tip... If you feel like giving up, just think about why and what you are giving up for,  how it would be, and what would happen if you do give.

Todays workout: Crossfit.com

5 rounds for time (modified)

- 25 reps (instead of 35) Double Unders
- 200 meter run (0.13 miles)

completed in 14:30 mins

Thats slow as fuck. People on the website who did 35 reps pf double unders, would finish in under 7 mins.
I have got a lot of work to do.

Day 12

15 mins AMRAP...

"GCF" (like them on Facebook)
Modified.

-15 reps 40 LB dumbbell swing
-10 ghd sit ups
-4 towel pulls

Finished 8 rounds...

Ran around the court for 5 mins...

Day 11

Happy Friday everyone!

Today's WOD courtesy of crossfit.com (modified weight and rope climb switched with towel pulls).

For time...
-5 towel pulls
95 LB clean and jerk 5 reps

-4 towel pulls
105 LB clean and jerk 4 reps

-3 towel pulls
115 LB clean and jerk 3 reps

-2 towel pulls
125 LB clean and jerk 2 reps

-1 towel pull
135 LB clean and jerk 1 rep

9.45 mins

Did 50 ghd sit ups
50 reps/side side bends
20 leg raises
135 LB clean and jerk 1 rep

Day 10

Damn I think I hurt my back again...
Today's WOD was of GCF... "like" them on Facebook and support...

15, 12, 9, 6, 3 rep rounds for time.

- modified weight of 95 lbs. Power clean
- regular burpees (modified from the WOD)

10 mins flat

Ran around an empty basketball gym for 6 mins right after.

Did 50 ghd situps and 10 feet to bar

Day 9

Note to self: read the damn workout carefully!!!

Because of that I only did 1 roun instead of fuckin 4...

1 round in 4 mins.
-400 meter run
-95 lbs thrusters 15 reps
-15 pull ups

Ran 1 mile in 10.30 mins.

SMH

Day 8

Happy Monday lol... Had a real great workout today... Recovery from cheat day is quite easy... Anyway.

Deadlifts... 10 sets x 2 reps/ set resting for less than a min in between...
1. 95 lbs
2. 105 lbs
3. 115 lbs
4. 125 lbs
5. 145 lbs
6. 155 lbs
7. 185 lbs
8. 195 lbs
9. 205 lbs
10. 215 lbs

Ran 1.5 miles in 14.27 mins

-40 sit ups
- 40 knees to elbows
- 50/side side bends

Day 7

Yes I'm so glad it's Friday. Today was good minus doing double unders because I didn't have a rope.

Today's WOD:

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
25 dips
20 Knees to elbows
30 Kettlebell swings, 40 lbs
30 Sit-ups
20 Hang squat cleans, 25 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Finished I'm about 23-25 mins.
I then ran for 800 meters in 6 mins... MADD slow because I caught a cramp and almost busted my face

Day 6

Ah this weathers been sucky. I just wanna stay in bed. Took some accelrade today and the difference it gve me was night and day. No headaches this time around since I've been getting headaches thes past couple of days in the gym. I think this is mainly coz of the lack of carbs and my insulin level is really low in the morning.

Anyway did shoulder presses when I was supposed to do thrusters lol
And SMH.

Today's workout was 7 sets x 3 standing shoulder presses:
1. 95lbs
2. 100 lbs
3. 105 lbs
4. 110 lbs
5. 115 lbs
6. 100 lbs
7. 95 lbs

Ran for 1.7 miles in 17 mins.

Day 5

The day after labor day... Anyway like I've bee bitching about every week, recovering from cheat days is tough. I was able to do what I was supposed to do today. It felt good to actually finish today's workout considering how difficult it was.

Today's workout; FOR TIME!
-20 pull Ups
-20 dips
-25 squads (95 lbs)
-30 dumbbell handstand push ups
-35 seated rows
-40 dumbbell push ups

Finished in 21 mins.

-ran for 400m
-did 50 glute ham. Sit ups
-15 toes to bar

I'm Hoping that I won't get too sore where I won't be able to lift for a week.

Day 4

Gonna keep it simple... Due to the lack of time, I was only able to do so much...

-5 rounds in 10 mins of 15 towel pulls and 15 25lb wall ball
-1 mile run in 10 mins

Day 3.

Today was not a good day for training. I need to stop drinking red wine the night before coz it gives me that lethargic feeling the next day.

I started off with swimming an was only able to do 10 mins. I had to cut it short because I started getting this major headache out of nowhere on the left side if my head radiating through my right eye.

I started doing the WOD for the week and again, I had to cut it short. I started getting dizzy towards the end. I hopped on the treadmill thinking I should be ok. I couldn't go on after a mile. I felt tired and fatigued... Really don't know why...

-8 mins and 3 rounds of 15 towel pulls and 15 wall ball (25lbs).
- ran 1 mile in 10.08 mins.