-Denis Waitley
6/18-6/23
Monday: 3 rounds:
- 10 Snatches w/ 95 #'s
- 15 Ring Dips
- 20 Box Jumps
6:51
Tuesday: Dynamic Effort Day
Wednesday: 4 Rounds:
- 10 Hang Power Cleans w/ 155
- 15 Pull- ups
- 10 Split Jerks w/ 155
10:27
Thursday: Buy in: 20 Burpee's
3 Rounds:
- 30 Air Squats
- 100 Meter Swim
- 3 Muscle Ups
Cash out: 20 Burpee's
Friday: Rest
Saturday: WOD 1: "CrossFit Total"
- Back Squat = 330 PR
- Shoulder Press= 175
- Dead Lift= 455
WOD 2: 75 Wall Balls
50-30-10
- Double - Unders
- Sit- Ups
6:45
WOD 3: 30 sec on/ 30 sec off
Airdyne Bike for 30 minutes
422 Calories
This was a very eye opening week of training. After Beast Mode last weekend. I knew right away that I needed to work a little on my nutrition. I thought at first that I needed to cut weight. However, after cutting out one simple item from my diet, I have noticed a huge difference on terms of energy. The change? I cut out dairy. At first I saw right away that my weight had dropped a few pounds from 208 to 204 by the end of the week. My initial intention was to have the goal to drop 10- 15 pounds; however, after a good discussion with a friend I realized this may not be the best idea. Standing at 6'2", 190- 195 pounds of body weight may be a bad idea. Plus, 7 months ago I experienced an extended period of time of an over training syndrome. I weighed just under 195 pounds at the time. I was working out at least 3-4 times a day. And I barely ate anything. The result: knee, back, and hip pain, sleepless nights, fatigue, headaches, mood swings, and illness. All this occurred while I was up at school in Idaho, right before the Holidays. After I ended the semester, I made the commitment to train smarter, rest more, and eat more. After the Holidays were over I weighed over 200. At first I didn't feel much different. But one change in my diet occurred: dairy. In school I didn't consume any dairy. But being home, with cheese and milk being very accessible, I found myself consuming way to much. I soon felt slow and tired, with weird fluctuations in weight, and trouble finding my breath during workouts.
So after that long winded summary...
Monday held a great experience for me because I got to train with a class at my gym. I love working out with others.
Tuesday was filled with box squats, deadlifts and other Westside Barbell dynamic work. I love these days. I feel as though that by incorporating the Westside method into my training, I haven't only become stronger, but far more explosive as well.
Wednesday was terrible. I had the opportunity to train with a class again but I had the goal to get under 5 minutes on the workout of that day, but I just couldn't find the energy and drive I needed to accomplish that goal. You win some, and you lose some.
Thursday was probably the highlight of the week. I'll be dedicating a separate post in regards to this day so stay tuned.
On Friday, I had a terrible sun burn to the point that I could barely move with out being in pain so I chose to rest... smart choice.
Saturday I PR'd my Back Squat! The back squat is a big weakness of mine. However, I have never felt this good squatting before. 330 is a 5 pound PR for me from 325. The reason why I was so excited about this is because 330 went up like in was 255. It felt fast and smooth. Soon after I made a pretty ambitious jump to 365. I got under the weight, squatted and I made the error of saying to myself " this is heavy" in my head. I missed it. But I feel as though 365 is a weight I will be able to handle easily next time. I know I have the strength to do so much more in this movement and many others, but my mentality and little issues with form are the only thing holding me back. 2x Body Weight Back Squat is getting closer and closer!
Oh and let me just make it clear... My PR dead lift is 525. The reason I failed by 70 pounds is because I was experimenting with the Sumo Dead Lift.... I blame Lance Mosley for this! lol
All in all. This week was all about how good I felt in all of the met-cons aside from one. Cutting out dairy has so far been a smart decision. Although I love chocolate milk, results and progress come first. At 204 pounds, I feel like I weigh 185.
Now I making a pretty big change to my training. I'm taking a break from heavy Olympic Weightlifting. Although I have made huge gains in these lift in the last few months. Lately, every time I clean, jerk, or snatch. I feel pain and not strong. I have lifted to heavy to much. And the effect is beginning to show. My goal now for the next few weeks is to continue to focus on my Westside program and restrict myself to only doing Olympic Weightlifting in met-cons.
No time to go see the movie Brave! :)
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