View Full Version : Strength and Conditioning for H.S. Hockey

D Breyer
05-08-2007, 08:46 PM
Drew, 16 years old, weigh somewhere around 200 lbs 6'1 14-15%

diet crossfit:

"In plain language, base your diet on garden vegetables, especially greens, lean meats, nuts and seeds, little starch, and no sugar. That's about as simple as we can get."
"Keep intake to levels that will support exercise but not body fat."

I'm playing hockey this summer 4 days a week, crossfiting after
main training goals are: 1. Get stronger 2. Stay well conditioned 3. Get faster

D Breyer
05-08-2007, 08:54 PM
Todays Diet:

(Water Throughout Day)
M1: 4 Eggs, 2 Tortillas, Protein Shake
M2: Chicken Breast, Chicken Sandwich on wheat w/ provolone cheese, 1/2 cup mixed nuts, Two 1% milks
M3: Chicken Breast, 2 Tortillas, Low Fat Cheddar Cheese, Protein Shake
M4: Protein Shake, Creatine, Fish Oil X6

Todays Training:

Crossfit Warmup: 3 rounds, 15 reps each (Sampson Stretch, OH Squats, Pullups, Dips, Glute-Ham Situps, Back-Extensions)

05-08-2007, 10:07 PM
good workout and good luck with your goals drew. Has your car accident held your training back at all? I was going to play varsity hockey this year but the coach wouldnt let me on the ice for the last tryout because I didnt pay my money to him early enough in the day. Next year though i'll probly play.

D Breyer
05-08-2007, 10:18 PM
Thanks Detard, thats too bad about hockey last year for you.

I didn't get hurt at all in the accident. If anything, It helped my training because I was forced to stay an extra hour - hour and a half after school and wait for the bus (I didn't have a car for about a month). During that time I'd stay in the gym and train. Now I have a car, and after practice I drive myself to a better gym to train.

D Breyer
05-09-2007, 04:05 PM
Today's Diet:
Water throughout day
Training: Pre-meet
Ran 1 Mile
3 build-up sprints up and down football feild

Big meet tommorow, hopefully I can put up some good times.

05-10-2007, 04:58 PM
Hey hey, back to journal land I see.

Your plan looks solid! Gl with the meet!

What was wrong with the burrito? (im eating one now :thumbup:)

05-10-2007, 06:11 PM
I would try and work on being super explosive and stoping on a dime on the ice, thats probably going to be the biggest factor. But being big never hurt a hockey player of course

D Breyer
05-11-2007, 05:16 PM
Thanks degroff and north. Nothin was wrong with the burrito, I just felt sick after I ate it :(

Pretty bad meet yesterday, 14 flat in the 100, and got DQed in my 4x200m relay because we had a handoff outside of the zone.

Today I did the crossfit warmup, some squats, a little rowing, some jumprope, and some presses. I finished off with some snatch form work. Pretty light and not very intense day.

Diet was pretty good:

M1: 4 eggs/2 tortillas
M2: 2 turkey burgers (wheat bun, sliced turkey, turkey patty, provolone cheese), soup, and some milks
M3: 2 scoops nitrean in milk
M4: not sure yet

Plan for tomorrow is to go play some open hockey then maybe the crossfit WOD.

D Breyer
05-12-2007, 10:59 PM
Did the Crossfit WOD today.

5 rounds, 50, 40, 30, 20, 10 reps of:
Double-unders (very broken up sets.. I suck at them.)
Glute-Ham Situps
Back Extentions

My time was somewhere around 25 min, and I was dead afterwards.

water throughout day
M1: 4 eggs, english muffins, natty pb, jelly, lots of milk
M2: 2 scoops nitrean, skim milk
M3: 2 scoops nitrean, skim milk
M3: chicken quesadilla

Squats for the WOD tomorrow, and probably some hockey.

D Breyer
05-14-2007, 07:30 PM
Yesterday did the WOD: 5 x 5 Squats

225, 245, 255, 265, 275

Normally would have went heavier, but I had hockey a half hour before this workout, so my legs were already fried.

Today just did the track workout: 6 sprints downhill, 150m

Diet yesterday was good.

M1: 4 eggs/2 tortillas
M2: Re-heated steak, asparagus, and a tortilla from yesterday night.
M3: 2 scoops strawberry nitrean in skim
M4: chicken breasts

05-14-2007, 07:54 PM
Workouts look solid, nice work with the WOD.

D Breyer
05-15-2007, 06:10 PM
Thanks degroff

Today was a rest day. I played open hockey for two hours.

M1: 4 eggs/turkey
M2: turkey brat, one slice wheat bread
M3: turkey brat, two chicken tacos
M4: chicken stroganoff, two scoops nitrean in skim

D Breyer
05-16-2007, 03:44 PM
Crossfit Today:
No warmup

100 ft walking lunge
50 squats
20 back extensions

Time: Didn't time but went through with only one or two 5 second breaks in the last set of squats.

M1: Eggs/Turkey/Wheat Tortillas
M2: Gyro, turkey wrap w/ provolone
M3: 2 scoop Nitrean in skim

D Breyer
05-19-2007, 10:52 PM
Crossfit from yesterday:
c/f warmup
Push Press: 3x7
135, 135, 135, 140, 145, 145, 145

05-20-2007, 02:21 PM
Oh man, I bet those 100ft walking lunges were killer.

How did you go about measuring the distance, or did you just wing it.

D Breyer
05-21-2007, 04:36 PM
degroff - Yea, they were tough. I figured every lunge was ~3 feet, so I did 30 lunges each set.

Did the crossfit again today, four rounds of 5 pullups and 50 squats.

D Breyer
05-23-2007, 06:52 PM
Track meet yesterday, rest day today.

D Breyer
05-26-2007, 01:17 AM
Deadlifts: 1-1-1-1-1-1-1

315, 335, 355, 365, 345, 345, 335

05-26-2007, 10:46 AM
Strong deads bro!

How was the track meet?

D Breyer
05-28-2007, 01:45 PM
Thanks degroff... for the track meet, to sum it up in one word: horrible. I was feeling pretty bad the whole day, and after my poor performance in the 100, I didn't even feel like running my 200.

Lots of yard work last few days, getting ready for today's WOD in a few hours... I'm pumped.

D Breyer
05-28-2007, 05:27 PM
135 lbs Overhead Squat - 5 reps
Pull-ups - 5 reps

As many rounds as possible in 20 min.

I did 7, and then passed out in a puddle of sweat under the squat rack.

05-28-2007, 08:31 PM
Damn bro that looks brutal!

How did you choose 135 for OH squat? did you just pick a weight you thought you could do?

D Breyer
05-28-2007, 10:00 PM
Rxed workout said bodyweight overhead squat. I just scaled down to what I thought would be challenging. I had never done more than a 115 OH Squat before this workout.

D Breyer
05-30-2007, 07:25 PM
WOD again today:
500m row
50 Wall Ball shots

3 rounds for time

used 16 lb ball, and about a 10' target

Didn't time myself but wow this workout kicked my ass

05-30-2007, 10:35 PM
Those wall balls are killer forsure!

You need a stop watch, bad! Lol that way you can track progress.

D Breyer
05-31-2007, 09:45 PM
Rest day today, Crossfit total tommorow

D Breyer
06-02-2007, 04:58 PM
Yesterday's Crossfit Total:

Back Squat: 295 - 315 - 335 (MISS)
Press: 115 - 125 - 130
Deadlift: 345 - 365 - 375 (MISS)

I'm a bit upset with the missed attempts, especially on the squat.

D Breyer
06-02-2007, 05:00 PM
Crossfit scaled WOD:

16 lb Wall Ball Shots @ 10 ft target: 25 reps
Pullups (alt. grip): 10 reps

5 rounds in ~15:00

Hopefully the next time this one comes around I won't have to scale the pullups so much. Being that when I started Crossfit I couldn't do a single pullup, I can definitely see that I'm making progress.

D Breyer
06-03-2007, 06:16 PM
WOW did I struggle with todays WOD.

120 Pullups
120 Dips

For time: 35:00

I did 30 sets of 4 pullups/4 dips (one muscle up), the first 10 came off pretty easy, second 10 were challenging, and the last 10 I really had to push myself through.

Hopefully as my training goes on this time will drastically improve.

06-03-2007, 10:05 PM
Those are some killer WOD, strong work!

06-03-2007, 10:06 PM
Those are killer WOD bro, strong work!

D Breyer
06-06-2007, 11:18 AM
(yesterday WOD)

Snatch 1-1-1-1-1-1-1

95 (previous PR) - 115 - 135 (PR) - 145 (miss) - 145 (miss) - 135 - 135

I don't know why 145 wouldn't budge, but it felt good to do 40 more lbs on the snatch then I had ever done before. The OH Squats definitely helped me out a ton.

Angie in a few hours..

D Breyer
06-06-2007, 11:04 PM
Crossfit WOD:

100 Pull-ups
100 Push-ups
100 Glute-ham Sit-ups
100 Squats

For time: ~48:00

This one kicked my ass as well. My time would have been significantly lower if there hadn't been pull-ups in this one... I started with sets of 15 and by the end I was doing sets of 5... Good workout though.

D Breyer
06-07-2007, 04:56 PM
Crossfit WOD:

Row 500m
65lb Thruster - 30 reps

for time: 30:48

damn those thrusters got heavy quick.

D Breyer
06-10-2007, 04:06 PM
Yesterday's Crossfit:
225 lb deadlift
95 lb press

for time: ~14 min

Today's Crossfit: Run 5k

The trail I ran wasn't marked so I just ran for about 20 min.. after I got home I used Google Pedometer to figure out how far I went and I went about 2.4 miles, and it felt like about 5 miles. So I cut it about a kilometer short, but I mapped out my next 5k, so I'll be good to go for next time.

D Breyer
06-11-2007, 04:01 PM
Hockey Practice, hour and a half

Squats: 3-3-3-3-3-3-3


Cool-down: Jumprope

D Breyer
06-13-2007, 04:38 PM
135 lb Clean
Bar dips (sub 2-1 reps for ring dips so 42-30-18)

For time: 28:00

Cooldown: jumprope and headstand holds (haha)

this. kicked. my. ass.

06-13-2007, 07:23 PM
Solid Xfit bro!

Angie kicks everybody's ass. The pullups are always the hardest.

D Breyer
06-14-2007, 05:32 PM
15 double unders
15 burpees
15 box jumps
5 pull/chin ups

as many rounds as possible in 20 min: 4

D Breyer
06-15-2007, 03:49 PM
OH Squats: 3-3-3-3-3-3-3

135 - 155 - 165 (fail last rep) - 145 - 145 - 145 - 135

Really shouldn't have failed on the 165 attempt, I definately could have had it for 3 on a second set but my arms felt like they were going to fall out of their sockets.

For all sets I had to first clean the weight, then press it behind my back, adjust grip and get it over my head.

06-15-2007, 04:50 PM
OH squats are no joke, nice work.

Was there now squat rack to start the weight at chest height?

D Breyer
06-21-2007, 03:19 PM
There was a squat rack, but I like the section of my gym that has bumper plates... I don't mind cleaning the weight up.

as many handstand pushups as possible each round, then remaining reps 95 lb press.
subed ring dips for dips x2

For time: ~40 min

The dips and handstand pushups killed me, I was resting a lot between sets

My goal for the end of the summer is to start completing some handstand pushups without the wall, full ROM.

06-21-2007, 06:10 PM
Handstand pushups are no joke, strong work!

D Breyer
06-23-2007, 11:27 PM

Complete as many rounds as you can in twenty minutes of:
5 Box Jumps
10 L-Pullups
15 Knees-to-Elbows

Was tired so just did 3 rounds not sure of time, subbed regular pullups for L-pullups

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster

I was still fried from all the shoulder and pullup work this week. Once I start getting consistent on kipping pullups, I won't have to break up the sets as much and this time will go significantly down. Broken thrusters: 1st: 10-11, 2nd: 10-5, 3rd: 9

D Breyer
06-26-2007, 09:44 PM

Hockey Practice 1.5 hours

Front Squats 1-1-1-1-1-1-1

225 - 235 - 245 - 255 FAIL - 245 - 245 - 245

I dont know how 10 lbs can make such a big difference.. because when I went down with the weight I knew about halfway down that there was no way that it was going back up... Didn't even have time to struggle with it..

06-27-2007, 09:31 AM
10lbs is a big difference bro. Strong past workouts!

D Breyer
06-27-2007, 04:44 PM
45 lb thruster - 50 reps
pullups - 35 reps

3 rounds for time: 26:28

better than I expected. started out sets of 7 for pullups, ended with sets of 5. rotated grip ever set or two. broke thrusters into 2 25 rep sets with little rest.

D Breyer
07-07-2007, 10:36 PM
Haven't been posting lately becuase I've been on (and still am on) vacation... I'll be back tomorrow and I'm planning on doing the last two WOD's. More posts to follow...

D Breyer
07-08-2007, 07:35 PM
So much for doing two WOD's... I barely made it through this one.

95 lb Snatch, 30 reps for time: 14:24

Cooldown: jumprope

D Breyer
07-11-2007, 08:47 PM

Tabata 35 lb sumo high pulls
1 min rest
Tabata squats
1 min rest
tabata pullups
1 min rest
tabata pushups
1 min
tabata GH situps

Today: back squats 1-1-1-1-1-1-1

255 - 275 - 315 FAIL - 315 - 295 - 295 - 295

D Breyer
07-13-2007, 12:39 AM
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 dips
20 Knees to elbows
30 Kettlebell swings, 45 lb dumbbell (first time ever doing swings)
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 16 pound ball

For time: tired for this workout I didn't time it. Got through it with little rest between, but didn't rush.

D Breyer
07-15-2007, 04:56 PM
Break for the weekend

Today: Diane

225 deadlift
as many handstand pushups as possible, remainder with 95 lb press

time: ~20 min

6 min slower than last time... the dips in the warmup took a lot out of me for the presses. i slacked a bit on this one.

07-15-2007, 04:59 PM
How do you like the xfit for months on end?

D Breyer
07-16-2007, 06:25 PM
Haha its insane.. there aren't many days I don't walk into the gym excited for the challenge, and there aren't many days I don't walk out soaked in sweat. Physically I've improved my conditioning, my strength, and my appearance. Crossfit is a great program.

Today: Hang Cleans

135 multiple times - 145 - 185 - 205 FAIL - 185 - 195 FAIL - 135 snatches and full cleans multiple times

I forgot my chalk today, If I would have had that, there is no question I would have had 205 and 195. My grip is what failed those lifts.

07-16-2007, 07:41 PM
THose are some strong cleans bro!

I like CF a lot, need to incorporate it more.

D Breyer
07-19-2007, 01:31 PM
No CF or training other than hockey past few days... big tourney this weekend.

07-19-2007, 03:37 PM
Rest up and have fun this weekend.

Does your team have a pretty good chance at winning the tourny?

07-19-2007, 05:36 PM
Good luck with the tourny brotha. Nice workouts too

D Breyer
07-22-2007, 07:07 PM
Won two, lost today. Played some good teams.

WOD tomorrow.

D Breyer
07-23-2007, 05:51 PM
500 m row
21, 55 lb dumbbell swings
12 pullups

3 rounds for time: ~21 min

07-23-2007, 06:10 PM
No Kettle Bells either? LOL

That one looks like fun, nice work.

D Breyer
07-24-2007, 05:28 PM
push jerk 3-3-3-3-3-3-3

135 - 155 (MISS last rep) - 145 - 150 - 155 - 160 MISS - 135 good form

D Breyer
07-27-2007, 10:17 PM
10-9-8-...-3-2-1 of the triplet

275 deadlift
165 bench
135 clean

for time: ~55 min

07-28-2007, 08:27 AM
I saw that WOD yesterday, thought about doing it but decided against it.

I'm sure it was tough, especially the higher reps.

D Breyer
07-31-2007, 11:42 PM
degroff -Yea it was insane. I can still feel the aftershock of Linda in my legs and lower back.

Caddied 18 Holes

30 kipping pullups
800 m run on tredmill (9-10 mph pace)
20 kp
800 m run
10 kp

Scaled the pullups down... Theres no way I was doing 40 each round, Would have taken forever and I was in a rush to get this one done. Didn't time it but couldn't have taken me more than 20 min.

08-01-2007, 08:25 AM
Are you getting the kipping pullup down?

I know it took me some time to get it, but once I did man what a difference.

08-01-2007, 08:29 AM
Nice workouts man, crossfit looks rough.

08-01-2007, 08:47 AM
What are kipping pull ups? Good workout man.

D Breyer
08-05-2007, 09:36 PM
degroff - Yea, it took awhile to get the hang of them. (no pun intended)

north - its pretty rough but I look forward to every wod, its fun stuff

detard - Its the standard crossfit pullup. You sorta swing your body into the bar and "kip" up. It's hard to put into words.. go to www.crossfit.com and you should find vids under the "exercises" link.

D Breyer
08-06-2007, 08:44 PM

135 Clean
Bar Dips

For time: 16:17

08-06-2007, 09:57 PM
Nice and quick. How was the 21 cleans?

D Breyer
08-07-2007, 12:07 AM
Broke them up a bit, but still brutal.

D Breyer
08-08-2007, 09:58 PM
Did two today:

Snatch: 1-1-1-1-1-1-1

95 - 115 - 115 - 135 - 145(10 lb PR) - 155 (miss) - 135 - 155 (miss)

Pissed I didn't hit the 155, but the 145 PR felt really good.

Back Squat: 3-3-3-3-3-3-3

225 - 235 - 245 - 255 - 265 - 275 - 285

Was burnt out after the snatches, but not bad.

08-08-2007, 10:07 PM
Not bad at all bro.

Killer PR, even though you wanted more!

D Breyer
08-09-2007, 06:28 PM
Subed 400 m runs/Max Pullups (max rounds in 20 min) for the following:

500 m row
max pullups
round of jumprope
max pullups
400 m run
max pullups
500 m row
max pullups
round of jumprope
max pullups

cooldown: more jumprope

I just got a new Aero Speed jump rope that I wanted to try out.. Its the best jump rope I've used.

D Breyer
08-10-2007, 11:55 PM
1-1-1-1-1 press
3-3-3-3-3 push press
5-5-5-5-5 push jerk

press: 135
push press: 165
push jerk: 145

08-11-2007, 01:11 AM
Killin' it, strong work DB!

When does the fall season start?

D Breyer
08-12-2007, 05:38 PM
30 Clean and Jerks - 135 lbs

For time: 11:19

My goal was under 12, So I was happy with this one.

D Breyer
08-13-2007, 10:18 PM
50-40-30-20-10 rep rounds of:
L Pull-ups (subed roman chair leg/knee lifts)
Double unders
Glute Ham Sit-ups
Back Extensions

for time: terrible

D Breyer
08-18-2007, 10:50 AM
Two a days for past week, going to do the WOD today though.

D Breyer
08-18-2007, 01:47 PM
Slacked a bit today, but felt pretty good overall.

Handstand PUs (did 21 and 8 of the 15, but for the remaining reps just held a handstand for as long as possible)

For time: ~17 min

My arms hurt.

D Breyer
08-20-2007, 06:27 PM
Front Squat 3-3-3-3-3-3-3


Satisfied with 240.. Didn't go heavier because of two-a-days. Form felt good.

D Breyer
08-21-2007, 01:27 PM
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

pullups - 6-6-6-6-6-6-5-5
pushups - 8-8-8-8-8-8-6-6
Situps - 8-8-8-8-8-8-8-8
Squats - 20-20-15-15-15-15-10-10 (with a few breaks (stopped stopwatch) because of cramping)

Legs were fine until I got home and out of the car. Couldn't walk and laid in my driveway for about 5 min. I don't know how I got inside, but I did and ate 3 bananas and drank a gallon of salt water... terrible pain for about a half our after that, but I'm fine now. Never again will I do a workout like this with twoadays.. I'm a dumbass.

08-21-2007, 01:45 PM
Nice lifting. What position you playing?

D Breyer
08-22-2007, 01:34 PM
Thanks, Tight End and Defensive End

Shoulder Press 5x5

95 - 100 - 105 - 115 - 115 (little push in the 4th and 5th, my shoulders were dead.)

D Breyer
08-24-2007, 06:07 PM
50 Squats
20 pullups
10 handstand pushups
for time: ~15 min

D Breyer
08-27-2007, 01:11 AM
95 thrusters

for time: 9:47, PR from 10:27

D Breyer
08-28-2007, 09:14 PM
400 m walking lunge

not sure the time, broke it up.. coach made the team do 50 sit-ups when i was about halfway through... so it was 150 walking lunges, 50 situps, 250 walking lunges

my legs hurt

D Breyer
08-29-2007, 09:15 PM
3 pullups 3 pushups adding 3 more of each, each minute.

5 rounds

D Breyer
09-01-2007, 11:39 PM
Terrible Crossfit Total Today...

Squat: failed 335
Press: failed 135 twice (almost had it)
Deadlift: hit 365 second set, couldn't get 375 to budge

Very disappointed.

D Breyer
09-03-2007, 08:35 PM

subbed 400 m run for the following:

1:30 jumprope/double unders
15 rep 95 lb overhead squat with snatch
1:30 row
15 rep oh squat
1:30 jumprope
15rep oh squat
1:30 row
15 rep oh squat
1:30 jumprope
15 rep oh squat

for time: ~20 min

18 crossfield sprints

tried 185 oh squat, got 5 solid reps

D Breyer
09-05-2007, 08:42 PM
135 clean
bar dips

~15:00 (PR)

09-05-2007, 08:44 PM
Nice set a PR!

When does Football start? hockey?

D Breyer
09-09-2007, 10:31 AM
I just had my second football game, and a games-only hockey league is starting today.

"Filthy Fifty"

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Didn't time it, but it wasn't fast.

Probably won't get to the 10x1 front squats, I have a hockey game tonight vs Norway.

D Breyer
09-10-2007, 09:34 PM
Woke up with an extremely sore back today, went to trainer who said I aggravated a nerve in the disk of my spine. Needless to say, I didn't get a chance to do front squats today. However I did manage to do todays WOD:

Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5

sp: 125 (missed 135)
push press: 165
push jerk: 135

D Breyer
09-12-2007, 06:27 PM
Back still only about 80% today... Just did a very light WOD that I made up myself.

30 pullups
10 double unders
20 pullups
20 double unders
10 pullups
40 double unders

D Breyer
09-15-2007, 03:25 PM
Back still uncomfortable, but better.

3 rounds
50 double unders
75 squats

not timed, but wiped me out

D Breyer
09-17-2007, 10:13 PM
225 DL
handstand pushups (all on wall, not full ROM.. getting better at these)

~12-15 min (went from 26 min, to 20 min, to this PR)

D Breyer
09-21-2007, 11:41 PM
Clean 135, 30 reps for time

9 min

D Breyer
09-23-2007, 10:53 AM
Snatch 135, 30 reps for time

did 15 reps with 135, very broken, the rest with 95 only broken once.

D Breyer
09-23-2007, 04:43 PM
120 pullups/120 dips for time

sets of 4: ~40 min

my whole body is aches with pain... and i love it

D Breyer
09-25-2007, 08:22 PM
Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

time: ~20 min

09-26-2007, 07:37 AM
Whew I bet those sumos high-pull were brutal. Plus the thursters, just reading that makes my lungs burn!

D Breyer
10-14-2007, 12:36 AM
Haven't had a computer for the past while... have been doing the WOD's though....

today: Mary 5 rounds.

D Breyer
10-21-2007, 10:20 PM
21-15-12-9 Rounds for time:
95 lb full clean
95 lb thrusters
handstand pushups

time: too high.

D Breyer
10-27-2007, 11:47 PM
1x10 Full cleans

maxed out at 205, not quick enough catch for 215 yet :(

D Breyer
12-08-2007, 01:54 PM
I'm going to try and start posting again...

I've been still doing the C/F for the past month or so since I stopped posting.

Today I did the xfit from the santa fe site:

3 rounds (didn't time, but little rest)
95 lb snatchs - 15 reps
21 pullups (underhand/overhand/mixed, switched it up every breakdown)

ended up taking me ~20 min

D Breyer
12-12-2007, 08:38 PM
Pretty erratic schedule lately, lots of hockey. Got a lot done today.

3x7 Push Press (no rack, cleaned weight to press position)

95 - 155 - 155 - 165 - 175 - 180x1(Fail) - 155

3 sets alternating 10 dips, 10 pullups

5x5 Front Squats (focus on form)
135 - 155 - 155 - 165 - 185

500m Row: 1:40 (I think this was a PR... I've only rowed a 500 for time maybe a half dozen times, and can't remember breaking 1:45)

in a rut, physically and mentally.. hockey performance lacking.. diet lacking woefully.. used to being in a same-thing-everyday, very structured schedule, changing to a less structured day and it sucks.

Short term goals:
-Get out of rut ASAP
-Get diet straightened out to what it was a week ago
-Stay at 190, make slow progress toward 185

D Breyer
12-13-2007, 08:18 PM
Swam 10 laps - freestyle

Snatches 95 lbs - focus on form
OHS 95 lbs - focus on form

50 Pullups alt. grips

Lots of jumprope

D Breyer
12-16-2007, 06:50 PM
swam 10 laps - free

burg. warmup
c/f warmup 2 rounds

modified diane:

3 rounds timed:
50 DU's
225 deadlift - 21 reps
12 hspu

time: ~25 min

this one hurt. was already exhausted after swimming.

D Breyer
12-18-2007, 06:52 PM

7:12 (PR) - Unbroken thrusters, pullups need work. Short term goal: unbroken pullups.

Swam 10 Laps

D Breyer
01-04-2008, 10:18 PM
120 pullups 120 dips yesterday. first half in 10 min (1 set=6 of each/each min). kept up with pace as much as I could... estimated time ~30 min.

3x5 powercleans today. 185 max. very little knee bend in catch.

D Breyer
01-06-2008, 01:49 AM
tabata something else: 321

01-07-2008, 08:02 AM
Damn thats some serious pullups/dips session.

I guess the CF style is still working great. Hows the hockey season going?

D Breyer
01-13-2008, 03:54 PM
Hey degroff, yea CF is still goin strong... hockey season is decent. We're about .500. I'm one of the better skaters on my team so for the first time in about 5 or 6 seasons I'm playing forward instead of defense. Just got my first goal at forward last night to tie it up 3-3 with a few min left. They scored with about 14 seconds left for the win..

(day before yesterday) Diane: 9:01 (PR)
(yesterday) Elizabeth: 18:19 subbed 1:1 bar dips for ring dips (Almost gave up, before this I had that hockey game, and I swam 10 laps)

D Breyer
01-14-2008, 11:14 PM
rest day, filthy 50 tomorrow

01-16-2008, 08:02 AM
Oh snap, I'm ready for your filthy fifty score!

That's awesome about the position switch. The CF must be paying off. They moved me up to foreward for one game my junior season. The first period we went down by two goals, I felt like a fish out of water. We ended up switching back and won the game 5-2, lol good times.

D Breyer
01-16-2008, 09:05 PM
Haha, that's awesome. Yea CF has made a huge difference. I'm the same weight but leaner, so I'm quicker as well. With the low glycemic diet in place I've been playing well consistently as well.

Filthy 50 yesterday: 44:45.. Would have been quicker if I hadn't had to practically run laps around my gym for equipment. Burpees and Knees to Elbows were the most difficult, and the most broken up. Sets of 10 for both :( Everything else went smoothly. Best attempt was at double unders.. only had to restart once after 15.

A goal and an assist tonight to win over a crosstown rival. I'm sore :(

01-16-2008, 09:26 PM
Wow nice work with the 2 points!

I make my clients do burpees all day long, lol.

D Breyer
01-19-2008, 11:46 PM
Rest Yesterday

Today: hockey game, swam 10 laps

Lynne (max bench press, max pullups) 5 sets

(40 double unders, 15 95 lb overhead press) x 3

01-20-2008, 08:55 AM
damn that's a lot of crossfit! That should get/keep you in shape for hockey. Good luck on the rest of the season.

01-21-2008, 06:22 AM
The effort is paying off bro, keep it up.

D Breyer
01-24-2008, 01:33 PM
Yesterday - 1x7 deadlifts.. maxed at 355 failed on 365 but just barely.

snatch maxes tonight

D Breyer
01-30-2008, 02:13 PM
grace (30 clean and jerks 135 lbs)


01-31-2008, 07:30 AM
I would be suckin' wind after Grace, nice work.

01-31-2008, 09:54 AM
i just started doing the crossfit stuff. its brutal, but awesome. love it so far. how long have you been doing it?