I've been psyching myself up to go on the Zone diet. I have six weeks to train for the next competition in September, and I'm really interested to see how CrossFit claims of this diet will enhance my performance in the coming weeks.
WOD:
* Clean and Jerk singles at 40, 50, 60, and 65kg
* Jerk drills at 40-50kg
* Lots of work with the PVC
* 5 Snatches
* 3 x 5 Standing ab rollers
Total time: 1 hour
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This site chronicles my interest in CrossFit and how it pertains to rock & ice climbing, Olympic style lifting, baseball and softball, and yoga. By night I personal train people using CrossFit modalities. I'm taking new clients if you're interested.
About Me
- Mike
- I'm an Internet propeller-head and Boston transplant living in Washington, DC. On night and weekends, I personal train DC-area professionals in CrossFit modalities.
CrossFit Level 1 Certified
USA Weightlifting Club Coach
NASM Certified Personal Trainer
Currently Training or Studying
- ART or NMT Continuing Ed Coursework
- National Massage Licensure, Jan 2010
- Snatch: 91 kg (200 lbs) -- current 85 kg
- Clean & Jerk: 110 kg -- current 107.5 kg
- CrossFit Level 2
- Completed:
- American Masters, Nov 7-8, 2009
- NASM CPT, Sept 2009
- USAW Club Coach Cert, Jan 2009
- Baltimore Open, Jan 2009
- Baltimore Inter-club meet, Dec 6, 2008
- Keystone Games - July 26, 2008
- CrossFit Level 1 Cert - July 12-13, 2008
- List of running goals below
Links
A Running List of Goals
- Snatch: 91kg -- 85 kg PR
- Clean & Jerk: 110 kg -- 107.5 kg PR
- Overhead Squat: 91 kg -- 80 kg x 2 PR
- Push Press: 100 kg -- 81.65 x 5 PR
- Push Jerk: 91 kg -- 77 kg PR
- Rack Jerk: 130 kg -- 115 kg PR
- Squat Clean: 115 kg -- 107.5 kg PR
- Power Clean: 91 kg -- 74.84 kg PR
- Backsquat: 150 kg -- 145 kg PR
- Front Squat: 130 kg -- 125 kg PR
- Deadlift: 430 lbs -- 371 lbs PR, 335 x 3 PR
- Bench Press: 275 lbs -- 240 lbs PR
- 60 continuous pull ups -- 45 PR
- Murph: 60 minutes -- 1:06 PR
- Angie: 25 minutes
- Diane: 15 min -- 22:09 PR
- Nasty Girls: (just finish)
- Lynne: 55 bench, 150 pull-ups -- 45, 135 PR
- Cindy: 20 sets -- 18 + 5/10 PR
- Fran: 5 minutes -- 5:44 PR
- Mary: 8 sets
- Muscle-up, L, press handstand
- Run an 8 minute mile
- 21 handstand push-ups
- 100 continuous push up
- Straight arm press handstand (rings)
- Front & Back Levers
- Double full on floor exercise
- Lead 5.11 sport, 5.7 trad
- Redpoint Masterpiece (5.10a, Rumney, NH)
- Increase pitch count, throw consistent fastballs for strikes
- Throw sliders and curveballs consistently out of the zone
- Front Splits & Pancake
DC Area Fitness Resources
Blog Archive
Labels
- Baseball (27)
- Benchmark (22)
- bouldering (1)
- Cindy (4)
- Diane (2)
- Diet (9)
- Dip Ladder (2)
- fran (10)
- General (48)
- Health (11)
- Ice Climbing (4)
- Lynne (1)
- Mary (3)
- Murph (1)
- Olympic Lifting (56)
- Pull-up Ladder (1)
- Pull-up Madness (2)
- Quad Busters (1)
- Rock Climbing (16)
- softball (12)
- Video (4)
- Weekly Totals (5)
- WOD (178)
- Yoga (3)
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