Hopped on the rower today. Realized that since it is too cold to keep the rower in the garage that I really need to bring my stereo downstairs so that I can pump my tunes through it. The speaker on the iPad is not loud enough.
WOD
4x500 row
2 min rest between sets
Felt solid. Working on my form. Watched a video of Rich Froming do this lasy week and he let his arms go straight before he pulled his legs in. My fastest split was with that method but it feels a bit odd.
Splits:
1:53, 1:51, 1:54, 1:56
Went to log on the box site and he did not have this workout. I need to have him add this in. I logged it to the closest one I could find which was 5x500 with 3 minute rest. I will ask Ryan via email to add.
Saturday, December 31, 2011
Rest Weekend
Have every intention of resting this weekendbut watching the diet. Girls already have ourmenu planned for the day so need to make a quick run to Whole Foods this afternoon to pick up the mango salsa for the pork loin as well as a pound or two of bacon. No better bacon than what I buy at Whole Foods. It will let me do some more bacon wrapped sweet potatoe bites for the side dish.
I do plan on getting in a few rows though. I am going to follow Ryan's advice on doing some sprint ladders and then John's 4x500 workout. Good times expected.
I do plan on getting in a few rows though. I am going to follow Ryan's advice on doing some sprint ladders and then John's 4x500 workout. Good times expected.
Friday, December 30, 2011
Strong Double Unders Today
Excited about tonight's WOD. It had lots of kettlebell swings and double unders. Two things that I am pretty decent at. Only concern was that I have been pretty sore this week hitting the box Tuesday, Wed, and Thurs. My diet has been solid the past several days also.
WOD
5 rounds for time
20 Pullups (not allowed to use bands today so did jumping pull ups)
30 KB swings (1.5 pood)
40 double unders
3-2-1 GO
First 2 rounds were pretty solid. Did pullups in sets of 10 as well as the KB swings. Double unders were good and I was able to string in sets of 15-20. Round 3 started out rough. Pull ups in sets of 5. KBs in 1 set of 10 then remaining in sets of 5. Got to double unders and strung all 40 together. I hit the groove and just kept going. Next time I hit that groove I am going to keep going. 100 is definitely doable. I think if I hit 100 in the next few months I need to up it to 200. Kept going after round 3 and got all the way to double unders in round 5 with about 10 seconds to go. Totally out of gas but started and while I didn't finish all 5 in 30 I was pretty close.
Now that the weekend is here I am going to get in a few good rows.
WOD
5 rounds for time
20 Pullups (not allowed to use bands today so did jumping pull ups)
30 KB swings (1.5 pood)
40 double unders
3-2-1 GO
First 2 rounds were pretty solid. Did pullups in sets of 10 as well as the KB swings. Double unders were good and I was able to string in sets of 15-20. Round 3 started out rough. Pull ups in sets of 5. KBs in 1 set of 10 then remaining in sets of 5. Got to double unders and strung all 40 together. I hit the groove and just kept going. Next time I hit that groove I am going to keep going. 100 is definitely doable. I think if I hit 100 in the next few months I need to up it to 200. Kept going after round 3 and got all the way to double unders in round 5 with about 10 seconds to go. Totally out of gas but started and while I didn't finish all 5 in 30 I was pretty close.
Now that the weekend is here I am going to get in a few good rows.
Thursday, December 29, 2011
Tale of the Tape
I've had some trouble sleeping lately. Not sure why but I think it has to do with the late night Diet Cokes so I'm going to pull back from that and see if that helps. Started looking at Juli Bauer's blog PALEOMG. Some great looking recipes on that site and having met her a few times she is a lot of fun and definitely one hot woman.
Woke up this morning a little late trying to take advantage of getting some sleep. Decided to brew my pot of coffee (have become addicted to that in the morning) and while it was brewing I grabbed the tape measure. I was a little nervous because let's face it I did not eat all that healthy during the holidays. Pulled the tape and I was a 47. Real happy with that number. I'm making good steady progress on losing the inches. I'm not dropping any weight though but I'm getting much stronger. Muscle weighs more than fat. I need to see if Ryan will do the body fat test on me in the next month or so to see where I am at. That would be a true test and one to start tracking.
Tonight's WOD (6 pm) is going to be a fun one.
WOD
10 Muscle Ups (I'll have to do the pullups / dip combination)
100 Push Press (75#)
1000 m Row
Woke up this morning a little late trying to take advantage of getting some sleep. Decided to brew my pot of coffee (have become addicted to that in the morning) and while it was brewing I grabbed the tape measure. I was a little nervous because let's face it I did not eat all that healthy during the holidays. Pulled the tape and I was a 47. Real happy with that number. I'm making good steady progress on losing the inches. I'm not dropping any weight though but I'm getting much stronger. Muscle weighs more than fat. I need to see if Ryan will do the body fat test on me in the next month or so to see where I am at. That would be a true test and one to start tracking.
Tonight's WOD (6 pm) is going to be a fun one.
WOD
10 Muscle Ups (I'll have to do the pullups / dip combination)
100 Push Press (75#)
1000 m Row
Wednesday, December 28, 2011
HQ WOD
Solid day in the box. Programming this week is straight from the HQ website. Primarily cleand and snatches the past few days. No surprise for tonight. we spent a ton of time tonight going through the entire bergman (sp?) snatch warmup with a PVC pipe and a bar.
HQ WOD
1000m run
100 pushups
10 snatches (135#)
Still cold and nasty outside and tons of black ice so a handful of us opted to row (me included). Got my bar ready and did a few reps of 135. Felt real solid but I was concerned I would have to drop weight after all of those pushups. I had 25# plates ready just in case.
Total time was 17:58. Pushups were a train wreck. Did all of them from my knees and I just kept going with sets of 3,2,4,6,1. You name it and I did a set of that many. Got to the snatches and got my feet set then went after it. I was really tired by this point but my form actually kicked in and I banged out all 10 at 135#. I owe it to the warmup that I could go through this. Overall I am real pleased with the progress.
Spent time before hand working with my new Rx jump rope. DUs are not as easy with this rope as they are with my other but I really like the feel of this rope so I am going to stick with it. I will get a faster rope in a few more months.
HQ WOD
1000m run
100 pushups
10 snatches (135#)
Still cold and nasty outside and tons of black ice so a handful of us opted to row (me included). Got my bar ready and did a few reps of 135. Felt real solid but I was concerned I would have to drop weight after all of those pushups. I had 25# plates ready just in case.
Total time was 17:58. Pushups were a train wreck. Did all of them from my knees and I just kept going with sets of 3,2,4,6,1. You name it and I did a set of that many. Got to the snatches and got my feet set then went after it. I was really tired by this point but my form actually kicked in and I banged out all 10 at 135#. I owe it to the warmup that I could go through this. Overall I am real pleased with the progress.
Spent time before hand working with my new Rx jump rope. DUs are not as easy with this rope as they are with my other but I really like the feel of this rope so I am going to stick with it. I will get a faster rope in a few more months.
Tuesday, December 27, 2011
Cleans and GHD
Solid WOD tonight. Yesterday was CFT so I skipped that one and hung on the couch instead.
WOD
21-15-9
Cleans 135#
gHD situps
Total time was 9:57. Pretty happy with that time. Too tired and hungry to write more.
WOD
21-15-9
Cleans 135#
gHD situps
Total time was 9:57. Pretty happy with that time. Too tired and hungry to write more.
Wednesday, December 21, 2011
5k Row
As I've mentioned this week was a week of bought WODs. For $20 you can buy a WOD. One of our trainers, Scott H., bought today's WOD which was a 5k row for time. I asked him why this one this morning and he said "absolutely no idea." It's all good in my opinion.
WOD
5k row for time
Ended up with 22:42. I've never done a distance over 1k so I was a little nervous about this one but looking back on it I had the right game plan. I had my iPod with me and the tunes rocking and picked a nice pace and went. When I got to about 700 to go I upped the tempo and really felt the burn.
A few learnings on this one is that I need to pick a pace and stick with it. I also fumbled a bit with the clip on my ipod and rowed a number of reps with a single arm as I worked to fix my ipod.
It's a good starting point and one that I am going to bookmark. Now that I have the rower at home I think I need to do this on a monthly basis.
I'm signing off from my WOD blog for a few days. Headed with the girls up to Breck tonight through Saturday.
WOD
5k row for time
Ended up with 22:42. I've never done a distance over 1k so I was a little nervous about this one but looking back on it I had the right game plan. I had my iPod with me and the tunes rocking and picked a nice pace and went. When I got to about 700 to go I upped the tempo and really felt the burn.
A few learnings on this one is that I need to pick a pace and stick with it. I also fumbled a bit with the clip on my ipod and rowed a number of reps with a single arm as I worked to fix my ipod.
It's a good starting point and one that I am going to bookmark. Now that I have the rower at home I think I need to do this on a monthly basis.
I'm signing off from my WOD blog for a few days. Headed with the girls up to Breck tonight through Saturday.
Tuesday, December 20, 2011
Back at it with FRAN
Felt much better after 2 days of forced recovery so I was looking forward to heading back into the box. Unfortunately, I missed the WOD that I paid for but I'll make it up in the future. Prior to heading in I checked the site and saw a post that someone had swiped 3 of our tires that we leave right outside the garage door. What is up with that? Why would anyone look to swipe monster truck tires that are 200 lbs apiece. Quite disappointing if you ask me.
FRAN
21-15-9
Thrusters 95# Rx
Pullups
I checked my prior FRAN times and noticed that my first FRAN run was 10:50 in April using a 65# thruster and black and red bands. My last FRAN was 18:58 using 95# thruster for 32 reps and 75# for remainder using just a black band. Taking this into account (and the fact I'm just 24 hours away from a triple digit temp and pretty much no food for 48 hours) I needed to make sure I could get through it. So, I went with 75# on the thruster and green band (plus red for when I got tired).
3-2-1 GO
Thrusters are a challenge for me. It's got nothing to do with the weight and all about form. I tend to hold the bar in front of my body during the movement given my extreme lack of flexibility. No change here. Depth is good and I'm starting to pull my legs closer together as my squats are getting cleaner and deeper. Pullups are something I've taken a lot of pride in and am working hard on. I went the first round of 21 on just green band. Rounds 2 and 3 I used the red band. For some reason on round 3 I got a major 2nd wind and blasted through all 9 pullups without stopping. Moral of the story is that I need to drop the red band. Told Ryan about it and he said the exact same thing. Drop the red band and make it hurt more.
Time was 11:19. Comparing that to my other FRAN times I am quite pleased. It's a little soon to say it but I'm going to anyway. My goal for next year is to do FRAN Rx. I think I can do the weight now although it will put a lot of time on the clock for me and the pullups will come.
Finally, had a discussion with Ryan on the additional rower workouts. He first said he has been real happy with the progress so far (as have I) in the just under 1 year. I'm averaging 4-5 days a week in the box (5 to 6 if in town) and what he wants me to ensure that I do not do is get into the habit of rowing every day if I'm in the box that much. He is going to get back to me on extra workouts but suggested I really look to only do 2 to 3 additional per week and has some suggestions. He knows that what I need the most help in is stamina (ie. cardio...) and the added benefit is that it will help me drop some weight.
5k row is the WOD tomorrow. Not sure if I am looking forward to that one or not.
FRAN
21-15-9
Thrusters 95# Rx
Pullups
I checked my prior FRAN times and noticed that my first FRAN run was 10:50 in April using a 65# thruster and black and red bands. My last FRAN was 18:58 using 95# thruster for 32 reps and 75# for remainder using just a black band. Taking this into account (and the fact I'm just 24 hours away from a triple digit temp and pretty much no food for 48 hours) I needed to make sure I could get through it. So, I went with 75# on the thruster and green band (plus red for when I got tired).
3-2-1 GO
Thrusters are a challenge for me. It's got nothing to do with the weight and all about form. I tend to hold the bar in front of my body during the movement given my extreme lack of flexibility. No change here. Depth is good and I'm starting to pull my legs closer together as my squats are getting cleaner and deeper. Pullups are something I've taken a lot of pride in and am working hard on. I went the first round of 21 on just green band. Rounds 2 and 3 I used the red band. For some reason on round 3 I got a major 2nd wind and blasted through all 9 pullups without stopping. Moral of the story is that I need to drop the red band. Told Ryan about it and he said the exact same thing. Drop the red band and make it hurt more.
Time was 11:19. Comparing that to my other FRAN times I am quite pleased. It's a little soon to say it but I'm going to anyway. My goal for next year is to do FRAN Rx. I think I can do the weight now although it will put a lot of time on the clock for me and the pullups will come.
Finally, had a discussion with Ryan on the additional rower workouts. He first said he has been real happy with the progress so far (as have I) in the just under 1 year. I'm averaging 4-5 days a week in the box (5 to 6 if in town) and what he wants me to ensure that I do not do is get into the habit of rowing every day if I'm in the box that much. He is going to get back to me on extra workouts but suggested I really look to only do 2 to 3 additional per week and has some suggestions. He knows that what I need the most help in is stamina (ie. cardio...) and the added benefit is that it will help me drop some weight.
5k row is the WOD tomorrow. Not sure if I am looking forward to that one or not.
Monday, December 19, 2011
Another Forced Recovery Day
I felt much better this morning and had planned to pull through completely (or more fully) and go to the 6 pm class tonight. Unfortunately, that is not the case. Started coughing this afternoon and while it is not bad I think the best thing to do is to continue the rest. I'm taking the girls to Breck Wed - Saturday and I don't want to put that in jeopardy.
Monday Tape In
Sported a fever of 101 on Sunday so all I did was move from my bed to my couch and back and forth. Was not able to do anything other than drink a little bit of water. I did down a few big cups with electrolytes in them.
Monday WOD today is one that I paid $20 for. At our box we are raising money for the holidays for the Asian Critter Campaign. All money donated goes to buying animals for families in Asia. A pair of chickens is $11. So, Ryan and Kyla sold the WODs this week for $20. Today is mine - 4 rounds of 5 power cleans at 75% 1RM and the a 100 yard farmer's carry. Too bad I'm not going to be able to make it.
I did pull the tape out this morning and the waist measurement is down to 48 now. Pretty happy about that.
Monday WOD today is one that I paid $20 for. At our box we are raising money for the holidays for the Asian Critter Campaign. All money donated goes to buying animals for families in Asia. A pair of chickens is $11. So, Ryan and Kyla sold the WODs this week for $20. Today is mine - 4 rounds of 5 power cleans at 75% 1RM and the a 100 yard farmer's carry. Too bad I'm not going to be able to make it.
I did pull the tape out this morning and the waist measurement is down to 48 now. Pretty happy about that.
Wednesday, December 14, 2011
Concept 2
Just took delivery of my Concept 2 rower with the PM4 monitor. Will set this up tonight after my WOD and get in a 4x500 with a 2-3 minute rest per round. Thanks to John D for that workout.
Tuesday, December 13, 2011
Forced Rest Day
Have to take a rest day today. No time this morning to sneak away and get a WOD in and I'm attending Jacqueline's choir concert tonight immediately followed by Alexandra's orchestra concert. Good news is that I'm into a pair of 40 inch waist jeans. Got to love that.
Sunday, December 11, 2011
Rest Day and Tape Day
Complete rest day today. Went to Whole Foods with the girls and picked up a lb of that tasty bacon like only they can get as well as a nice mango salsa.
Tree is up in the house and the girls are making a gingerbread train.
Decided to stay away from the scale for a while. The tape is a better judge of where I am at. Happy to say that I am down another inch in the waist.
Waist - 48.5
Love the progress. Have 1 more goal for the year which is 5 pullups. I think I can do it.
Tree is up in the house and the girls are making a gingerbread train.
Decided to stay away from the scale for a while. The tape is a better judge of where I am at. Happy to say that I am down another inch in the waist.
Waist - 48.5
Love the progress. Have 1 more goal for the year which is 5 pullups. I think I can do it.
Friday, December 9, 2011
Thursday Rest Day / Friday WOD
Got in last night about 9 pm to the house. I missed the Denver holiday party but no worries. It was in Boulder anyway and that is a bit of a hike for me. Decided for a little retail therapy and picked up the following items:
All of the above will get in sometime this next week.
Friday WOD
For time
Run 400m
21-15-9
225 Deadlift
Box Jumps 24"
Run 400m
Ms. Courtney was the coach today and she told me to do 15-12-9 because she wanted more intensity inside the gym from me today since she knows that I blow at running.
225# deadlifts were cake compared to the 475 (almost 505) deadlift on Wednesday this week. Box jumps were a little tough today. I had to step up on a few to keep moving. My cardio is horrible and I'm banking on the rower to really help out on that one.
Total time 15:11. Would have liked to be in the 12 - 13 range instead but that is for another day. Rest weekend with some light lifting planned on Sunday.
- Rx Jump Rope
- New Weight Belt (My velcro one died in CFT at LaLanne)
- Concept 2 D Rower with PM4 (Had thought I had ordered this already but I didn't press the final buy button)
All of the above will get in sometime this next week.
Friday WOD
For time
Run 400m
21-15-9
225 Deadlift
Box Jumps 24"
Run 400m
Ms. Courtney was the coach today and she told me to do 15-12-9 because she wanted more intensity inside the gym from me today since she knows that I blow at running.
225# deadlifts were cake compared to the 475 (almost 505) deadlift on Wednesday this week. Box jumps were a little tough today. I had to step up on a few to keep moving. My cardio is horrible and I'm banking on the rower to really help out on that one.
Total time 15:11. Would have liked to be in the 12 - 13 range instead but that is for another day. Rest weekend with some light lifting planned on Sunday.
Wednesday, December 7, 2011
Crossfit Total
I have been looking forward to this WOD for about a week ever since I knew I was coming out to San Fran. Crossfit Total is a good one for me because it is purely a strength WOD.
Entering into the gym I was pretty energized (could not sleep from the night before). I had spent portions of the day before planning out what I wanted to hit. The goal was 385 on the squat, 170 on the press and 475 on the deadlift. I had read a paper the day before that talked about the importance of having a plan and a solid progression of weight. I was ready to hit it.
John D. showed up and I was looking forward to working out with him. He has a lot of experience at Crossfit so I was expecting to use that today. Unfortunately, he had tweaked his back and was out of action. He did get a nice video of my final squat attempt that I will look to grab and add here.
3-2-1 GO
Back Squat
135 x 10
225 x 5
315 x 1
365 x 1
385 x 1 (PR for me by 20 pounds)
Press
45 x 10
135 x 2
155 x 1
165 x 1
175 x 1 (PR for me by 20 pounds)
Deadlift
225 x 3
315 x 2
3.. x 1
405 x 1
4.. x 1
475 x 1 (Matched my PR from months ago but this was an actual deadlift form lift)
505 (f) - I could have gotten this but did not fully commit. In hindsight I should have gone up to 495 then maybe 505 but I really wanted to get over 500.
Total Score - 1035 (PR for me by 120 pounds)
I've felt jazzed all day about this and am really happy on the progress.
Entering into the gym I was pretty energized (could not sleep from the night before). I had spent portions of the day before planning out what I wanted to hit. The goal was 385 on the squat, 170 on the press and 475 on the deadlift. I had read a paper the day before that talked about the importance of having a plan and a solid progression of weight. I was ready to hit it.
John D. showed up and I was looking forward to working out with him. He has a lot of experience at Crossfit so I was expecting to use that today. Unfortunately, he had tweaked his back and was out of action. He did get a nice video of my final squat attempt that I will look to grab and add here.
3-2-1 GO
Back Squat
135 x 10
225 x 5
315 x 1
365 x 1
385 x 1 (PR for me by 20 pounds)
Press
45 x 10
135 x 2
155 x 1
165 x 1
175 x 1 (PR for me by 20 pounds)
Deadlift
225 x 3
315 x 2
3.. x 1
405 x 1
4.. x 1
475 x 1 (Matched my PR from months ago but this was an actual deadlift form lift)
505 (f) - I could have gotten this but did not fully commit. In hindsight I should have gone up to 495 then maybe 505 but I really wanted to get over 500.
Total Score - 1035 (PR for me by 120 pounds)
I've felt jazzed all day about this and am really happy on the progress.
Tuesday, December 6, 2011
Tuesday Travel Day
6 am flight to San Fran this morning. I'll take today as a rest day as I get ready (mentally and physically but mostly mentally) for Crossfit Total tomorrow at Lalanne Fitness. I've got my last performance on this from August written out and on my computer.
8/29
Squat 335
Press 155
Deadlift 425
9/9
Deadlift 475
Yesterday's WOD was a good one also. We had 2 WODs
WOD1
Push Press 2 RM
We did this one on Friday also but the plan on this day was to do this one first. I ended up with the same weight though as I was not looking to kill myself given my plan of CFT on Wed. Ended up at 205 for 2 and failed at 215.
WOD2
On the minute at the top of the minute
5 Power Cleans
10 Pushups
15 Squats
I ended up with 1 round plus 15 reps. I went the route of going with 155# as the weight. Round 1 was good. Had about 10 seconds to rest but I was gassed big time on the cleans and only made it through the pushups.
Pushups were solid though.
No Bread Challenge Update - I had a cheat day on Sunday going to Breck. Have to make a stop at Beaujo's if I go there and their pizza is too good to pass up. :)
8/29
Squat 335
Press 155
Deadlift 425
9/9
Deadlift 475
Yesterday's WOD was a good one also. We had 2 WODs
WOD1
Push Press 2 RM
We did this one on Friday also but the plan on this day was to do this one first. I ended up with the same weight though as I was not looking to kill myself given my plan of CFT on Wed. Ended up at 205 for 2 and failed at 215.
WOD2
On the minute at the top of the minute
5 Power Cleans
10 Pushups
15 Squats
I ended up with 1 round plus 15 reps. I went the route of going with 155# as the weight. Round 1 was good. Had about 10 seconds to rest but I was gassed big time on the cleans and only made it through the pushups.
Pushups were solid though.
No Bread Challenge Update - I had a cheat day on Sunday going to Breck. Have to make a stop at Beaujo's if I go there and their pizza is too good to pass up. :)
Friday, December 2, 2011
DUs are Right up my Alley / 2nd PR this week
Real pleased with the WOD tonight.
WOD1
3 rounds for time
10 OHS (95# Rx - I went with 65# as this is a lift I need to work on)
50 DUs
DUs are a strength and I zipped through them in sets of 20-30. I need to set a goal of 50 in a row and then shoot for 100. I know I can do it and all I need is more rope work. My time was either a 6:26 or an 8:26. Originally, I thought I was an 8:26 then I saw the times posted on line of the group I was with and they were in the 8 min range and I know that I beat them all with time to spare. I need to get in the habit of taking apicture of the board before I leave.
On to WOD2
Push Press 2 RM
I like the push press and maxed out at 195 a few months back. Since then I have only encountered it in a few WODs and it's not something that I spend extra time on. My goal was to get to 185 for 2 and then go up to 195 for two to see if I can do it. Long story short is that I wasn't paying attention to the weights and just zoned out adding weight. I went for an attempt which I thought was 185 and didn't commit to first rep and dumped it. Kyla (owner with her husband Ryan and a great trainer in her own right) suggested to pull the 10# bumper and replace with the smaller 10# iron weight. I had a chuckle at that but went ahead and did it and while I was doing it I noticed that I had 185 already on the bar. My last 2 reps prior to dumping were already 185 and the weight was easy. On went the iron and there I went under the bar. 3-2-1 GO. 2 reps knocked out like child's play. Then time was up. Could I have gone more? Probably. In the end though I am real happy that I did 2 at that weight. 1 alone was a PR and I believe next 1 RM will be 225.
2nd PR in a week.
On a side note, No Bread score still at 48. Zero bread today as well. Still feeling great. Made a monster pot of chili (is there anything more Paleo?) that I can munch on over the weekend.
WOD1
3 rounds for time
10 OHS (95# Rx - I went with 65# as this is a lift I need to work on)
50 DUs
DUs are a strength and I zipped through them in sets of 20-30. I need to set a goal of 50 in a row and then shoot for 100. I know I can do it and all I need is more rope work. My time was either a 6:26 or an 8:26. Originally, I thought I was an 8:26 then I saw the times posted on line of the group I was with and they were in the 8 min range and I know that I beat them all with time to spare. I need to get in the habit of taking apicture of the board before I leave.
On to WOD2
Push Press 2 RM
I like the push press and maxed out at 195 a few months back. Since then I have only encountered it in a few WODs and it's not something that I spend extra time on. My goal was to get to 185 for 2 and then go up to 195 for two to see if I can do it. Long story short is that I wasn't paying attention to the weights and just zoned out adding weight. I went for an attempt which I thought was 185 and didn't commit to first rep and dumped it. Kyla (owner with her husband Ryan and a great trainer in her own right) suggested to pull the 10# bumper and replace with the smaller 10# iron weight. I had a chuckle at that but went ahead and did it and while I was doing it I noticed that I had 185 already on the bar. My last 2 reps prior to dumping were already 185 and the weight was easy. On went the iron and there I went under the bar. 3-2-1 GO. 2 reps knocked out like child's play. Then time was up. Could I have gone more? Probably. In the end though I am real happy that I did 2 at that weight. 1 alone was a PR and I believe next 1 RM will be 225.
2nd PR in a week.
On a side note, No Bread score still at 48. Zero bread today as well. Still feeling great. Made a monster pot of chili (is there anything more Paleo?) that I can munch on over the weekend.
No Bread Day 5 Check In
I had promised myself that I would not be crazy about weight this next 30 - 45 days but couldn't resist hopping back on the scale. WODs have felt good and I've felt more energetic. Sleep is a bit hard to get though for some reason but I don't think it's connected to this. Every 6 months or so I go through a week of having trouble going to bed and waking up a lot.
Tale of the scale and tape:
Weight - 319.6 (That's a 2.6 lb loss)
Waist - 28.5 (That's a 1" loss) - This is the one I am most pleased about.
Body is quite sore today from all the pullups, box jumps, push ups and wall balls from our WOD yesterday. Looks like OHS and double unders today.
Tale of the scale and tape:
Weight - 319.6 (That's a 2.6 lb loss)
Waist - 28.5 (That's a 1" loss) - This is the one I am most pleased about.
Body is quite sore today from all the pullups, box jumps, push ups and wall balls from our WOD yesterday. Looks like OHS and double unders today.
Thursday, December 1, 2011
2nd Anniversary WOD and No Bread Day 3
First off, another day of zero bread. Feeling good overall so it is totally worth it. Made a morning trip to grocery store to load up on lots of meat and veggies.
Today was the second anniversary of Crossfit Parker. Real pleased I listened to the guys at work and started this back in January of this year. Finally seeing some really great progress and my times are getting better and I am moving more weight. Given that it was the anniversary we did the first WOD they did on day 1 and I have come to find this is the tradition on every anniversary.
Big Day WOD
As a team for time complete:
300 pullups (green band for about 20 and the green and red for remainder)
350 box jumps (24" box)
400 pushups
450 wall balls (15# ball)
This one really gassed me big time. I pulled my own and did my share on pullups and box jumps. The push ups are getting better but they are still something I need to work on. Wall balls were good but I was completely out of energy.
Today was the second anniversary of Crossfit Parker. Real pleased I listened to the guys at work and started this back in January of this year. Finally seeing some really great progress and my times are getting better and I am moving more weight. Given that it was the anniversary we did the first WOD they did on day 1 and I have come to find this is the tradition on every anniversary.
Big Day WOD
As a team for time complete:
300 pullups (green band for about 20 and the green and red for remainder)
350 box jumps (24" box)
400 pushups
450 wall balls (15# ball)
This one really gassed me big time. I pulled my own and did my share on pullups and box jumps. The push ups are getting better but they are still something I need to work on. Wall balls were good but I was completely out of energy.
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