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Rudy's Training Blog

Monday, November 4, 2013. 3/4 Burrito@Chipotle some guac. 1/4 Burrito and some chips 2g fish oil 1vitD and DailyV. 1/2 Chipotle bowl some guac. Kale Salad and Paleo stix. Weighed in 184, biosig 15.4% highest raise at the hammies, took pics. yikes. Legs super sore. Just some movements today. Ski erg 500, 1pd 10kb snatch per arm rest 1:15-1:00. Worked all 4 breathing a little and rolling. Thursday, February 21, 2013. UHB Squat 5x5 @295. Worked up through a power snatch. Blew out my tricep at 225. Ouch!

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Monday, November 4, 2013. 3/4 Burrito@Chipotle some guac. 1/4 Burrito and some chips 2g fish oil 1vitD and DailyV. 1/2 Chipotle bowl some guac. Kale Salad and Paleo stix. Weighed in 184, biosig 15.4% highest raise at the hammies, took pics. yikes. Legs super sore. Just some movements today. Ski erg 500, 1pd 10kb snatch per arm rest 1:15-1:00. Worked all 4 breathing a little and rolling. Thursday, February 21, 2013. UHB Squat 5x5 @295. Worked up through a power snatch. Blew out my tricep at 225. Ouch!

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Rudy's Training Blog | rudytapalla.blogspot.com Reviews

https://rudytapalla.blogspot.com

Monday, November 4, 2013. 3/4 Burrito@Chipotle some guac. 1/4 Burrito and some chips 2g fish oil 1vitD and DailyV. 1/2 Chipotle bowl some guac. Kale Salad and Paleo stix. Weighed in 184, biosig 15.4% highest raise at the hammies, took pics. yikes. Legs super sore. Just some movements today. Ski erg 500, 1pd 10kb snatch per arm rest 1:15-1:00. Worked all 4 breathing a little and rolling. Thursday, February 21, 2013. UHB Squat 5x5 @295. Worked up through a power snatch. Blew out my tricep at 225. Ouch!

INTERNAL PAGES

rudytapalla.blogspot.com

1

Rudy's Training Blog: August 2011

http://rudytapalla.blogspot.com/2011_08_01_archive.html

Sunday, August 7, 2011. Ok I'm back from my sabbatical leave. Sabbatical: (from dictionary.com) any extended period of leave from one's customary work, especially for rest, to acquire new skills or training, etc.). That was actually the #5 in definitions but the one I liked the most. I definitely acquired new skills by coaching Elisabeth at the 2011 CrossFit Games. Amazing experience! Have to start hashing out a "no shit" plan tomorrow. Here's Coach B's beginner program:. 3 POS SNATCH: 5 x 3. Labels: 201...

2

Rudy's Training Blog: January 2012

http://rudytapalla.blogspot.com/2012_01_01_archive.html

Thursday, January 5, 2012. Took a couple days off for travel and recovery. 405, 455 (felt way too heavy and lower back starting to break) 415,415 (last two just to get in my 90%ers). 90#s high there low back (50ft) x2 (lows stressed out my calves). High handles 6x down and back. 16kg single-arm KB swing 3x15 per arm (ran out of time to do anymore but didn't matter as hands were done). Cool to workout at Results Fitness. Monday, January 2, 2012. SMFR scapula 2 min. Sunday, January 1, 2012.

3

Rudy's Training Blog: December 2011

http://rudytapalla.blogspot.com/2011_12_01_archive.html

Friday, December 30, 2011. Thoracic SMR lying with BB in OH positions. Band with slight external rotation. 225,245,255,265f,245 (needed to get another 90% but it felt way too light),255 (still felt like I had another 2/3 reps in the tank). Tricep rope pull downs. Bent over DB rows. Wide grip BB curls. Really good energy in the gym today. Good to hear Kurt re-motivated to train. Thursday, December 29, 2011. Residual Training Effects (Issurin). Aerobic Endurance 30 /-5 days. Maximum Strength 30 /-5 days.

4

Rudy's Training Blog: 11Feb13

http://rudytapalla.blogspot.com/2013/02/11feb13.html

Monday, February 11, 2013. Didn't have time for much but need to start getting more KB volume work in. 5x10 per arm KB snatch at 20kgs. Looking forward to squats tomorrow! Subscribe to: Post Comments (Atom).

5

Rudy's Training Blog: Day 1

http://rudytapalla.blogspot.com/2013/11/day-1.html

Monday, November 4, 2013. 3/4 Burrito@Chipotle some guac. 1/4 Burrito and some chips 2g fish oil 1vitD and DailyV. 1/2 Chipotle bowl some guac. Kale Salad and Paleo stix. Weighed in 184, biosig 15.4% highest raise at the hammies, took pics. yikes. Legs super sore. Just some movements today. Ski erg 500, 1pd 10kb snatch per arm rest 1:15-1:00. Worked all 4 breathing a little and rolling. Subscribe to: Post Comments (Atom).

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anjali-crossfitjunkie.blogspot.com

A Crossfit Junkie (Anjali's Training Blog): November 2011

http://anjali-crossfitjunkie.blogspot.com/2011_11_01_archive.html

A Crossfit Junkie (Anjali's Training Blog). Wednesday, November 30, 2011. Recently, a good friend asked me. If you could buy one skill (i.e., more strength, hspu, etc) in crossfit, what would it be? Man, was it tempting. I thought, I'd buy myself some more strength. Or more rowing ability. Or 10 hspu's. And then I realized, when it came down to it, I wouldn't buy a thing. Because what is it worth if you haven't worked for it? Is the end result really all that important? It has been really hard. Despi...

kerryjohnson.blogspot.com

kerry's training blog: January 2011

http://kerryjohnson.blogspot.com/2011_01_01_archive.html

The [wo]man who can drive [her]self further once the effort gets painful is the [wo]man who will win. -Roger Bannister. Sunday, January 2, 2011. So, I guess it's that time of year. I've actually never been big on making resolutions at the start of the year, but this year I realized that I needed to make some. 2009 was my coming out year ;) I had my first CFC wod on Feb 13, 2009, became obsessed by April, went full paleo in June, got my first kipping pull-ups (6 in a row! Subscribe to: Posts (Atom). Train...

kerryjohnson.blogspot.com

kerry's training blog: Jackson Alexander is the cutest baby name ever

http://kerryjohnson.blogspot.com/2011/06/jackson-alexander-is-cutest-baby-name.html

The [wo]man who can drive [her]self further once the effort gets painful is the [wo]man who will win. -Roger Bannister. Friday, June 24, 2011. Jackson Alexander is the cutest baby name ever. I can't believe I missed his birthday. it made me miss cfc and my family more than ever. july 16th can't come soon enough. June 25, 2011 at 10:25 AM. He already sounds famous, doesnt he? We miss you too, love! I think you should move home from LA! Subscribe to: Post Comments (Atom). Donna and all things Crossfit.

kerryjohnson.blogspot.com

kerry's training blog: Back to the IF grind... Weds and Thurs

http://kerryjohnson.blogspot.com/2011/06/back-to-if-grind-weds-and-thurs.html

The [wo]man who can drive [her]self further once the effort gets painful is the [wo]man who will win. -Roger Bannister. Thursday, June 2, 2011. Back to the IF grind. Weds and Thurs. So, I realized this weekend that I'm doing IF without any specific goal in mind, and that isn't going to really work for me, unless I'm intending on making it a lifestyle change, which I'm not. So, that's on my plate to figure out. This week. Until then. Back to the usual. 8am - 8oz mate tea. 4:15pm - wasn't sure I was hungry...

kerryjohnson.blogspot.com

kerry's training blog: March 2010

http://kerryjohnson.blogspot.com/2010_03_01_archive.html

The [wo]man who can drive [her]self further once the effort gets painful is the [wo]man who will win. -Roger Bannister. Tuesday, March 30, 2010. I'm eating dinner at 11, I'm tired, and I have to stay up and work. Suck. Press 3x3 @ 75# (1RM is 85#). Was heavy and struggled on the 3rd rep of each set but think I should've gone a bit heavier. maybe 78 or 80#. 3 rounds for time of:. 20 Wall balls (20/14). Did I mention he learned to play vball today? Definitely makes a difference being super athletic and lea...

kerryjohnson.blogspot.com

kerry's training blog: I chose to work on HSPU and DU in the same day?

http://kerryjohnson.blogspot.com/2011/06/i-chose-to-work-on-hspu-and-du-in-same.html

The [wo]man who can drive [her]self further once the effort gets painful is the [wo]man who will win. -Roger Bannister. Monday, June 20, 2011. I chose to work on HSPU and DU in the same day? Goals worked on today: HSPU. DU consistency. What goals, you ask? How can she work on goals that she hasn't already established and posted, you ask? Because while I haven't finalized them yet, for fucking sure I need to work on HSPU, since I don't have 'em. To be posted once established. 6:00pm - 1.25 oz no added...

kerryjohnson.blogspot.com

kerry's training blog: April 2010

http://kerryjohnson.blogspot.com/2010_04_01_archive.html

The [wo]man who can drive [her]self further once the effort gets painful is the [wo]man who will win. -Roger Bannister. Tuesday, April 13, 2010. I'm CrossFitting with my mom today! My mom started CrossFit! I'm going with her tonight for her third "Elements" class. I'm pretty excited. Plus, I'll get to watch how they run their intro classes which will be a good training tool for me as coach to see how other boxes do it. Super excited! 10 am - STARVING! 6:15 pm [pre-wod] - 1/2 coconut cream larabar. 6 am W...

hollynakfoor.blogspot.com

Holly's Journey: September 2010

http://hollynakfoor.blogspot.com/2010_09_01_archive.html

Thursday, September 30, 2010. As well as an email from Liz today reminding me that I needed to write. I was really touched that people noticed and kept me honest. So to my dear friends - thank you very much! Nutrition: my food this week has been really good. I have gotten into the very bad habit of weighing myself almost everyday. I need to stop, because if I don't see a drop (even a slight one) I get annoyed. I've been faithful to the food log and keeping it updated, which helps tremendously. CFCE = Cro...

hollynakfoor.blogspot.com

Holly's Journey: Making progress

http://hollynakfoor.blogspot.com/2010/11/making-progress.html

Thursday, November 4, 2010. On the 5th minute for 5 rounds of:. Rds= 4:10, 3:50, 3:50, 3:46, 3:49. Post - 3 minute plank hold (:45, :38; :15). C2 rower- 3×3 min Intervals w/3min Recovery Between Intervals. Hold the highest average pace for all Intervals. (691 meters, 693 meters, 701 meters). 5 Rounds for time of: (7:04). 5 Handstand push-ups (did off box). 10 Sumo-deadlift high-pulls (40#). Post – 40 Back extensions (2 sets of 20). November 4, 2010 at 4:04 PM. Well, you know what I have to say about this.

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Rudy's Training Blog

Monday, November 4, 2013. 3/4 Burrito@Chipotle some guac. 1/4 Burrito and some chips 2g fish oil 1vitD and DailyV. 1/2 Chipotle bowl some guac. Kale Salad and Paleo stix. Weighed in 184, biosig 15.4% highest raise at the hammies, took pics. yikes. Legs super sore. Just some movements today. Ski erg 500, 1pd 10kb snatch per arm rest 1:15-1:00. Worked all 4 breathing a little and rolling. Thursday, February 21, 2013. UHB Squat 5x5 @295. Worked up through a power snatch. Blew out my tricep at 225. Ouch!

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