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Old 02-10-2012, 10:46 PM   #1
Andre Morales
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Dre's Road to Beast Mode!!!

Current Stats and Info: 32yrs old, about 230lbs, 5'11", been training CF since early December 2011 (about 2mos now). Training CF at a box 3 times a week and running 2-4 miles on alternate days with one day for rest.

Goals: I want it all! Improved strength, flexibility, endurance, decreased bodyfat, etc. These first 2 mos have yielded amazing results so far and I am thoroughly addicted to CF! Training to do the Tough Mudder in Lake Tahoe this September and will be doing a ton of races, mudruns and hikes this entire year. I'll be recording everything I do and giving updates on stats and PR's as I go along. Appreciate any advice or suggestions along the way!

021012

Morning
Warm Up: 500m row, down/back length of box of high knees/high knees, high kicks/butt kicks, crab walk/bear crawls, inchworms/broad jumps, side lunges/side lunges, mobility stretching

Skill: Strict Presses (1-1-1-1-1), hit (145-155-160-165PR!-170fail)

WOD: 21-15-9 of ring dips (assisted w/ blue band), jumping lunges
(My Time 3:17)

Evening
Came back for some skills practice on my own...
Warm Up: 400m run, practiced double unders for about 10 minutes (can only currently do repetitions of 2 singles and a double). Was able to string together about 4-5 doubles a few times.

Skills Practice: power cleans (didn't track reps, practiced with 45lb Bb, 75lbs and 105lbs), practiced front squat form after cleans with same weights, power snatches with 75lbs and 105lbs. Kept weights lower than usual to try and perfect my form (also did a few practice kipping pull ups as I waited for my wife to finish her on ramp class)

Last edited by Andre Morales : 02-10-2012 at 10:49 PM.
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Old 02-11-2012, 01:02 PM   #2
Andre Morales
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Re: Dre's Road to Beast Mode!!!

021112

Quick run w/ moderate hills:
1.87 miles in 17:16, 9:16 min/mile pace

Note-Early hills were some work but manageable. The last 1/4 mile had a slight incline but felt like death! I'll be using this route for my short baseline pace setting run...this is the first time I've ran this route all the way through at about 90% the whole way
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Old 02-13-2012, 07:53 AM   #3
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Re: Dre's Road to Beast Mode!!!

021212

Active Rest Day (push ups and sit ups)
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Old 02-13-2012, 07:56 AM   #4
Andre Morales
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Re: Dre's Road to Beast Mode!!!

021312

Warm up: 400m jog, 10 samsons, 10 superman to squirrels, 10 air squats, 10 sit ups, stretching

Skill: Front squat (2-2-2-2-2) (135-165-185-205-225x1-225xfail-225x2PR!)

WOD: 4 Rounds of 5 bear complex , 100m run
(My Time 8:02)
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Old 02-14-2012, 12:29 PM   #5
Andre Morales
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Re: Dre's Road to Beast Mode!!!

021312

Warm Up: Light jog on treadmill for 10 min, stretching

WOD: 20 minute AMRAP of 5 push ups, 10, sit ups, 15 air squats
(My Results: 14rds)

Note-on a 4 day business trip in Reno, access to limited equipment so opted for a bodyweight WOD. Did not sleep well at all so took it easy at only about 75-80% of max intensity.
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Old 02-18-2012, 01:19 AM   #6
Andre Morales
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Re: Dre's Road to Beast Mode!!!

021712

Warm Up: 500m row, 10 samsons, 10 DW Dog to Cobra, 10 High Kicks (R/L), 10 Arm Circles (forward/backward), 10 Pass Thrus w/ PVC, 10 OHS with PVC, Stretching

Skill: Floor Press (3-3-3-3-3) (135-155-175-195-205-225)

WOD: 10 min AMRAP of 60 Single Jump Ropes, 10 KBS (53lbs), 3 Lying Rope Climbs
(My Results: 5rds + 2 Rope Climbs)

Note-First day back from Mgr Conference in Reno. Felt really sapped and unmotivated after spending 4 days trapped in a Hotel/Casino full of smoke and an endless buffett of fattening foods, but still got up at 4AM to hit the 5AM class with my wife...glad I did
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Old 02-18-2012, 05:13 PM   #7
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Re: Dre's Road to Beast Mode!!!

021812

Warm Up: 400m jog, 10 push ups, 15 sit ups, 20 air squats, 10 supermans, 10 samsons, stretching

Team WOD (5 person team/Train style): 20 push presses (95lbs), 20 games box jumps (24in), 20 OHWL w/ 45lb plate, 150 single jump ropes, 200m run, then repeat all 5 stations in reverse order
(Our Result 27:04)

Note-I went anchor on this relay and was thankful for the short rest before repeating the stations! The OH walking lunges were killin me!
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Old 02-18-2012, 05:47 PM   #8
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Re: Dre's Road to Beast Mode!!!

Registered for the CrossFit Open Games just for the hell of it! I figure it will give me a good baseline to compare to in a year.
__________________
Log | 5'11" 190lbs | SP 165x1 | PP 220x1 | FS 255x1 | OHS 120x2 | SJ 205x1 | PC 205x1 | Snatch 135x1 | BS 285x1 | DL 375x1 | Grace 3:56 | 500m row 1:31 | 1 mi run 6:38
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Old 02-20-2012, 10:26 PM   #9
Andre Morales
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Re: Dre's Road to Beast Mode!!!

022012

Warm Up: 3 min jump rope (practiced DU's), 2rds of 5 inchworms, 10 arm circles (forward/backward), 10 push ups, 6 samsons, 5 supermans, stretching

Skill: Back Squat (1-1-1-1-1) (205-225-245-265-275-285 PR!)

WOD: 4rds for time of 10 Toes 2 Bar, 5 Burpees
(My time 3:19)

Note-Was able to do 5 T2B on the first round and then switched to Knees 2 Elbow for the rest of the WOD
__________________
Log | 5'11" 190lbs | SP 165x1 | PP 220x1 | FS 255x1 | OHS 120x2 | SJ 205x1 | PC 205x1 | Snatch 135x1 | BS 285x1 | DL 375x1 | Grace 3:56 | 500m row 1:31 | 1 mi run 6:38
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Old 02-21-2012, 08:55 AM   #10
Andre Morales
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Re: Dre's Road to Beast Mode!!!

022112

Warm up: 2rds of 15 jumping jacks, 10 air Squats, 10 Mtn climbers, 10 Samsons, stretching

Skill: strict Pull ups (5-5-5-5-5) (1st 2 unassisted, rest of reps w/ blue band)

WOD: 15 min AMRAP of 400m run, 10 thrusters (75lbs)
(My Results: 4rds + 200m)
__________________
Log | 5'11" 190lbs | SP 165x1 | PP 220x1 | FS 255x1 | OHS 120x2 | SJ 205x1 | PC 205x1 | Snatch 135x1 | BS 285x1 | DL 375x1 | Grace 3:56 | 500m row 1:31 | 1 mi run 6:38
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