WOD 01.18.10

(Rest Day 01.17.10)

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Today started off fantastic, with nothing but positive energy…makes it easier being surrounded with truly amazing friends, FBers, Tweeters, and family!

THANK YOU EVERYONE!!!

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TODAY’S WORKOUT SESSION PART I

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TENNIS

TENNIS ANYONE?

Got a call on Sunday from my client, and good friend Josh Roer- a junior at Bodoin College, MA. He’s on their tennis team there, and is looking to get back into prime shape for his season coming up in May. Tennis is a terrific sport for life, which incorporates both aerobic, and anaerobic elements. To get his endurance up, we drill heavy, and today we ended with the NU-FiT “Triple Play” MetCon Routine here.

TOTAL TENNIS TIME: 75 min, plus 3 min MetCon post WOD.

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After hitting with Josh, I Finished what was left of my Keto Protein Shake (Yummm, recipe here).

Then I was off to Costo…

Today’s score: Organic Grass-fed beef, EVOO, lox, mixed greens, celery, macadamia nuts, lemons, green tea.

Off to the NU-FiT Studio for some heavy lifting…………..Let’s GO!

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TODAY’S WORKOUT SESSION PART II

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PRE GAME

JUMP ROPE

12 min jump rope/swings/push ups/squats

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MAIN WOD

HEAVY DEADLIFTS

DEADLIFT

Warm up light, then go for Maximum Load for 5 sets at 3 reps each:

1. 100 lbs/ 21+ reps

2. 125/16

3. 175/10

*4. 225/3

*5. 275/3

*6. 295/3

*7. 295/3

*8. 305/3

I took full recovery between sets, and form was good throughout. Felt so darn good, that i decided to break my Deadlift PR on 01.02.10 (here) of 311 lbs for 2 reps…I recall it was NOT pretty. In fact, my form was gross on the 2nd rep, so I barely counted it.

Felt really strong tonight, and it showed, as I continued to plow through…

9. 315/1

10. 325/1

11. 335/1 New 1RM!!!

Boo-yah! Love, love, love seeing strength gain! Form was actually quite good, too.

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AFTER PARTY

JUMP ROPE

300 reps jump rope for time

1:19 min (no misses!)

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HOTEL LOBBY

PULL UPS

100 Jumping Pull Ups for time

1:17 min (1 pause at 77th rep)

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TOTAL WORK: 25 minutes

TOTAL WORKOUT TIME TOAY: 103 minutes

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I attribute this strength gain to- wait for it………….REST! Yep, I’ve taken double the amount of Rest Days than most other months. Clean eating is the fuel for optimal performance, and that has been an absolute staple for me. What percentage of your diet do you consider “clean”?

Most people need to force themselves to get their workout routine going, but once you get addicted- it’s REALLY difficult to take even one day off. Maybe that’s just me though. There are plenty worse things out there to be addicted to, right???

Are you making the transition to a healthier life? I’d love to help in any way that I can….hit me up- I love questions 🙂

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

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WOD 01.13.10

FULL SQUAT CLEAN

I forced myself to take a FULL Rest Day yesterday, so it was only destiny that I went big for my WOD today! Here’s what it looked like…

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PRE GAME

5 min jump rope

5 min BB work

SQUAT

MAIN EVENT

“LINDA” WOD aka “3 Bars of Death”

10 rounds for time (no breaks) of this triplet:

A) Deadlifts @ 1.5 x Body Weight (BW)

B) Bench Press @ 1 x BW

C) Squat Cleans @ 3/4 x BW

Rep scheme: 10,9,8,7,6,5,4,3,2,1

I scaled the weight a bit:

A) 215# (Rx for me is 270#)

B) 185# (actual BW)

C) 2 x 50# DB’s = 100# (Rx 135#)

Time Completed__________25:34 min

Last Attempt 11.28.09_____26:41 min

* New PR Yay!!! Shaving off more than 1 minute is precious…they don’t call it the 3 Bars of Death for no reason ya know 😉

JUMPROPE

AFTER PARTY

Sub 4 min MetCon

HOTEL LOBBY

10 min jump rope + wrist strengthening

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Did you get your WOD in? Share with us sometime…we can all help motivate each other!

Be Well,

Maximillian Barry

Where Nutrition & Fitness Becomes a Lifestyle

WOD 01.02.10

19 Hour fasted-state pre-workout.  Had a double green tea, 400mg caffeine, and taurine shooter just prior to starting  WOD.

DEADLIFT / PUSH-UP COMBO

PRE GAME

5 min Jump Rope

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Next, grab a broomstick:

50 Standing Twists with plyometric opposite leg lift

50 Good Mornings

50 Squats

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50 Bench Dips

50 Push ups on Swiss ball (mixed)

MAIN EVENT

DEADLIFT/PUSHUP WOD:

Alternate between the following 2 exercises, as fast as possible:

a) 15 reps 135 lb Deadlifts

b) 15 Push ups

10 Rounds

* I completed 10 rounds in 15:54 min.

Felt really good on the push ups; breezed through them without any lapses.

The deadlifts were ok; took a slight break around the 10th rep on the last 6 rounds.

AFTER PARTY

Heavy Deadlifts:

1) 8 reps @ 195 lbs

2) 6 reps @ 225

3) 2 reps @ 311

* Hit a new PR on 3rd set! Attempted a 4th set, but it wasn’t happening.

ONE-ARM KETTLEBELL SNATCH

HOTEL LOBBY

Finally, perform 3 sets of the following 2 exercises as a superset, and take a 1 min break before attempting again:

a) 8 reps/each side One Arm DB or KB Snatches @ 45 lbs

b) 60 sec jump rope (sprint)

* * *

Then 2 sets of the same moves:

a) 15 reps/each side One Arm DB or KB Snatches @ 35 lbs

b) 2 min jump rope

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TOTAL WORKOUT TIME: 48 min.

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It always feels good to hit new PR’s. i attribute it consistantcy in the gym, but so much of it is due to clean eating.

When was the last time you hit a PR? What exercise were you doing?

Just getting into a workout rhythm is the first step. Challenge yourself each time you do get in your workouts.

This was the 4th time I have performed this Deadlift/Push up WOD. If you’re intermediate to advanced, try is as is.  Otherwise, scale the weights, and the reps down to what is do-able now.  It’s okay to take breaks when scaling WOD’s as well.

I want to leave you with a short & sweet CrossFit Video: Shoulder Warmup

Was this video helpful to you?

Like this workout, or want to share your thoughts here? But…

If you’re concerned with signing in to my site, don’t be…I hate spam, and even though you will be prompted to for your email, I would NEVER share it with anyone! Additionally, you can use a made-up user name, too

Be Well,

Maximillian Barry


WOD 12.23.09

PULL-PUSH CIRCUIT

Warmup

5 minutes: Dips, push-ups, squats, light deadlifts.

WOD

PULL-PRESS CIRCUITS:

10 Rounds for time (no breaks)

15 Reps per movement, alternating between:

1) Deadlifts (135 lbs)

2) Push-ups

* Completed 10 rounds in 13:08 minutes…New PR Yay!!

This was my 3rd attempt at this routine…hitting new PR’s each time feels darn good 🙂

1st Attempt 10.16.09______21:30, using 125 lbs.

2nd Attempt 10.28.09_____14:21, using 135 lbs.

AFTER PARTY

Threw in a few RDL’s (Romanian Deadlifts)____2 sets, 25 reps/each, with 95 lbs.

Next, came the car (Honda Civic) pushing part of the routine:

8 Rounds (no breaks)

30 strides per round

CAR PUSH

Vehicle pushing is an extremely advanced exercise.  It’s a great way for athletes, bodybuilders, and mixed martial artists alike.  Being that it’s a total body exercise makes it functional, and a fantastic move to build muscular strength and endurance.

Total Workout Time_____28 minutes

Total Weight Used___________a lot!

Does anyone know how much a 2001 Honda Civic weighs?

Had another great workout partner today…thanks Ryan- for your great effort in the gym, and letting me push your Honda!

Yes, this move is quite advanced…however, the vehicle may be substituted for another apparatus.  A wheel-barrel would work.  How about a baby stroller…yep that’d be just fine.  What other items could we push?

Be Well,

-Max

WOD 12.22.09


"FRAN" WOD: Thruster / Pull-up Circuits

Warm-up

8 min: pull-ups, push-ups, squats, dips, jumping jacks.

WOD:

“FRAN”

Perform 3 rounds non-stop, alternating between 2 exercises: Thrusters/Pull-up

Rep scheme: 21-15-9

* Completed 3 rounds in 7:29 minutes. I used 75 lb barbell for thrusters.

A Thruster is a terrific combination lift. Start with a front squat, and use the upward momentum to drive the bar overhead.

You could easily substitute the bar with a pair of dumbbells.

After Party

20 minutes post workout agility/footwork training including:

Jump rope (mix) , carioca, side-shuffle, jumping jacks.

Total Workout Time: 35 min.

<Note: Had a great workout partner today- thanks Hutch>

Be well,

-Max

WOD 12.18.09

Outdoor Stadium Workout

Warmup) Light footwork drills.

Then) 4 Rounds:

  • Alternate between 400m (1/4 mile) run / 50 Squats

WOD) TABATA 100 yard sprints

  • Sprint 100 yards, rest 10 seconds
  • Repeat 7 more times.

Next) Random Fun around the stadium…not too organized.  Just keep moving for 20 minutes performing these exercises:

  1. Stair sprints
  2. push-ups
  3. squats
  4. bench dips
  5. step-ups

Finish) 4 rounds:

  • Alternate between 400m (1/4 mile) run / 25 squats

Cool down) walk around track, look up at the beautiful night sky, breathe in the fresh (albeit cold) air.

It was nice to change the scenery tonight and get out to the track.

Be Well,

-Max

WOD 12.17.09

Heavy Bench Day

Warmup: 6 min…jump rope, footwork, dips, push-ups.

WOD) Heavy Bench day:

  1. DB Press Incline (2 x 45’s) / 15 reps
  2. DB Press Incline (2 x 50’s) / 12 reps
  3. Flat BB Bench 125 lbs./12 reps
  4. 175/8
  5. 225/3
  6. 235/1
  7. 235/failed…no spotter/it wasn’t pretty
  8. 185/6
  9. 185/6
  10. 175/7
  11. 145/13
  12. 145/12
  13. 125/16+

*Still nursing a left shoulder strain from several months back, but admittedly bench isn’t my strongest exercise.  235 remains my 1RM for now.

Jump rope, and shadow boxing in between sets.

Cool down: 3 min. light jump rope/ footwork.

Yesterday’s Multi-WOD must of took a lot out of me, because I didn’t have as much in the tank today as I would’ve liked.  Still, I got it in, and some days that’s okay.

Total Workout Time: 22 minutes

Be Well,

-Max