Program design by Anthony DiSarro, Owner/Head Trainer of Crossfit Redline - Naples, FL, utilizing training concepts and principles from James "OPT" Fitzgerald



Friday, April 6, 2012

Workout

A: Split Jerk @ 85%; 5 sets of 2; rest 90 sec b/t sets
B1: Clean Pulls heavy-x3; rest 1 min
B2: Push Press Heavy-x3; rest 1 min x 4
+
8 min AMRAP of:
7 Front Squats @ 95%
14 T2B
21 KBS

Results

A: All sets completed at 200#
B1: 225#, 235#, 245#, 250#
B2: 155#, 160#, 165#, 170#
+
3 Rds + 7 Front Squats

Post Workout Notes
Feeling pretty good being back at it and surprisingly feeling a little stronger since getting back into my individualized programming. My shoulders and grip were a little fatigued going into the AMRAP but managed some what going through it. One observation out of the norm was I getting hungry right before the AMRAP very different for me. HMMMM??? Looking forward to the next couple weeks of programming that is for sure.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
3 Scoop of True Athlete Natural Whey Protein Chocolate
1 Teaspoon of BodyTech Creatine Monohydrate 100% Pure
1 Scoop BodyTech L-Glutamine

Friday, February 3, 2012

Workout

A. Build to a 1RM Squat Clean
B. Build to a 1RM Push Press
C. 500m Row for time

Results

A. #215 pr
B. #185
C. 1:34

Post Workout Notes
Great morning for me, but it is always a great day when you can PR in something. #215 Squat Clean felt great nice and smooth, so I jump up to #225 and just missed it. I needed to drop slightly quicker to get under the bar. It was my last pull before I had to move on the next movement due to work schedule, but I do feel that #225 will be mine the next time this workout comes around. I’ve definitely made some progress with my cleans over the last couple months and it’s nice to see the results of hard work paying off. For the other to movements I couldn’t find my numbers to verify if I PR’d or declined so I’ll use this as a baseline for the future.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
1 Scoop of SFH Whey Protein Chocolate
1 Body Tech L-Glutamine
1/2 Scoop of CytoCarb 2

Thursday, February 2, 2012

Workout

A: Bench Press; 7 sets of 2; rest 45 sec b/t sets
B: TGU 30 not for time
C: AMRAP Double Unders in 30 sec; rest 30 sec x 5
D: GHD Sit Ups x 10: rest 20 sec x 4

Results

A: #185, #195, #205, #215, #215, #215, #215,
B: As Prescribed
C: 50, 51, 43, 52, 51
D: As Prescribed

Post Workout Notes
Everything felt good this morning, however I did mess up twice on the 3rd set of double unders which is the reason for the drop off. Overall good day.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
1 Scoop of SFH Whey Protein Chocolate
1 Body Tech L-Glutamine
1 Scoop of CytoCarb 2

Tuesday, January 31, 2012

Workout

A. Dead lift 275# TnG x 5; Rest 90 sec. x 3
+
15-12-9
Dead lift 185#
Bar Facing Burpees

Results

A. As prescribed
+
Time 3:47

Post Work Notes:
Felt good this morning all the dead lifts felt great they were all unbroken and bar facing burpees took some time but was still ok.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
1 Scoop of SFH Whey Protein Chocolate
1 Body Tech L-Glutamine
2 Scoop of CytoCarb 2

Thursday, December 29, 2011

Workout

A) Power Clean 3, 3, 2, 2, 2; Rest 2:30 b/t sets
B) Push Jerk 2, 2, 2, 2,; Rest 2:30 b/t sets

+

3rds For Time:
Row 250m
15 Burpees

Results

A) #155x3, #165x3, #175x2, #185x2, #195x2
B) #185x2, #195x2

+

6:00

Post Workout Notes
I did the second part first to warm up because it was freezing in the box this morning. Felt pretty good a little tough to breath with cool weather. However as I fatigued I stayed moving for the most part with a one to two sec breath for a break so I was please with that. Power cleans felt okay not great I did miss the second rep at #195, but got back on the bar and nailed it. Nice being able to rep an old PR twice I’m am happy with that. Push Jerk I was only able to get two sets because of time restraints and having to be at work.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
1 Scoop of SFH Whey Protein Chocolate
1 Body Tech L-Glutamine
2 Scoop of CytoCarb 2

Wednesday, December 28, 2011

Workout

A) Clap Push Up-Amrap (-2); Rest 2:30 x 3
B) DB/Arm Row @ 21x2; 6-8 Reps; Rest 1 Min b/t Arms x4
C) Accumulate 30 HSPU in as few sets as possible (Compare to 11/21)
D) Accumulate 30 Strict Chin in as few sets as possible (Compare to 11/21)

Results

A) 15, 12, 10
B) #55x8 per arm, #60x7 per arm, #60x7 per arm, #60x6 per arm
C) 13, 6, 6, 5 (Compared to 11/21: 13, 7, 3, 2, 4, 1)
D) 11, 5, 5, 5, 4 (Compared to 11/21: 10, 6, 4, 3, 4, 3)

Post Workout Notes
Overall it was a pretty good day made some improvements on Single Arm Rows, HSPU and Strict Chins. On the HSPU and Strict Chins I tried to keep the rest at a minimum and still tried to be effective.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
1 Scoop of SFH Whey Protein Chocolate
1 Body Tech L-Glutamine
1 Scoop of CytoCarb 2

Tuesday, December 27, 2011

Workout

A) Back Squat Cluster 1.1.1.1.1; Rest 2:30 x 5
B) DB Russian Step Up @ 21x0; 6-8 Reps; Rest 1 Min b/t legs x 3

+

100m Accelerations-Reach Top Speed @ 100m Mark
*Focus is running tall & breathing* Rest/walk back to start & repeat x 6

Results

A) #225, #225, #230, #230, #235
B) #35x8 per leg, #45x7 per leg, #55x6

+

As Prescribed

Post Workout Notes
Felt good today, legs felt great and was please with the back squat numbers. The #235 was challenging but felt I might have been able to go slightly heavier.  Step Ups were a lot smoother this time around my balance was better. Also, I was able to increase the load from last time because of it. I was a little nervous about the accelerations because the last time I tweak my hamstring doing this. However I stretched thoroughly and my hamstring held up nicely. Overall felt solid for everything….Onward.

Pre Workout Supplement:
1 Scoop of BCAA w/8 oz. of water

Post Workout Nutrition
1 Scoop of SFH Whey Protein Chocolate
1 Body Tech L-Glutamine
2 Scoop of CytoCarb 2