WOD - Power Snatch, Snatch Balance, Overhead squat

As Rx:
Seven rounds for time of:
95 pound Power snatch, 7 reps
95 pound Snatch balance, 7 reps
95 pound Overhead squat, 7 reps


As Completed in basement


three rounds for time of 
45 # Power Snatch, 7 reps
45# Snatch balance, 7 reps
45# Overhead squat 7 reps


Time: 9:10


Some how I missed the number of overall rounds and only did three...  My bad.  Also scaled the weight to the bar as I am not uber comfortable with the moves on my own...


jp

WOD - Handstand Push-ups, Squats, Pull-ups, Push-ups

As Rx:


10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups


As completed at gym:


10 minute 'L' Push ups off bench - 104
5 minutes squats - 84
2 minutes pull-ups - 14
1 minute push-ups 25


"total" 227


jp

WOD - Max Weight Back Squat

As Rx:

Back Squat, Max Weight

1-1-1-1-1-1-1

As completed at base gym

Back Squat

115-135-135-155 (F) -135-140-140

jp

Endurance WOD - 10 minute Time Trial

The Thursday Endurance workout was 10 minute time trial on the C2 rower.  All out effort...  10 mins...  Exploding lungs and heart.

I made it 2384 meters in that time.

Legs were very weak and wobbly afterwards.

jp

Rest Day - Stretch and Walk

Morning…

Light morning today as it was a rest day.  I ended up stretching for about 30 minutes and then walking 25ish minutes.  Really tried to concentrate on stretching my back and neck as they have been tight.  Also concerned about my right shoulder that has hurt for some time when pressure is put upon it.  We shall see how it goes in the future.

jp

WOD - Clean, Bench Press, Overhead Squats

This was a one rep max of each...  Kind of a Cross Fit Total type thing.

My ends were:

Clean: 105 - 125 (F)
Bench Press: 195
Overhead Squat: 65 - 95 (F)
Total: 365
Odd combo of lifts and strange weight distro for me.

jp

Endurance WOD - 5x 1000m rest 90 sec

This was very tiring.  I kept an average of 2:07/500m going for the whole thing which I thought was pretty good.

jp

WOD - Thrusters and Rowing

As Rx:

Five rounds for time of:

Row 500 meters

135 pound thruster, 7 reps

As completed at the base gym:

Five rounds for time of:

75# thrusters, 7 reps

Jog 50 meters

Row 400 meters

Jog 50 meters

Time: 26:29

The gym’s rowing machines are a bit away from the lifting area, so we had to modify with a bit of extra running to get to the machines.  Not sure why we did the order backwards, but I’m guessing that was an oversight.

jp

WOD - Deadlift, Pull-ups

Ouch…  I keep saying that…

As Rx:

For Time:

Deadlift 225# 15-12-9-6-3 alternate with Pull-ups 50-40-30-20-10

As completed at base gym:

Deadlift 135# 15-12-9-6-3 alternate with Pull-ups

50 (Kipping)

40 (Kipping, tore right hand calluses)

30 (Jumping, tore left hand calluses)

20 (Jumping)

10 (Jumping)

Time: 27:22

My hands are sore and raw and hurt…  Redundant?  Yes.

jp

WOD - Double-unders, Back Extensions

As Rx:


Three rounds for time of:
50 Double-unders
50 Back extensions

As completed at the Gym:

Three rounds for time of:
50 Double-unders
50 Back extensions

Time: 33:58

The jump rope I bought was a PoS and broke on the last set, but the group had checked out a few that allowed me to finish up.  I got five stringed double-unders in a row, but most were in the single category.

jp

WOD - Clean & Jerk, GHD situps

The clean and jerk is real technical lift, I think I am getting the hang of it, but lots of moving parts.

As Rx: 3 Rounds for time of:

135 pound Clean and jerk, 10 reps

30 GHD situps

As completed at base gym:

65 pound Clean and Jerk, 10 reps

30 situps (only one GHD platform that was being used by multiple folks)

Time: 18:20

jp

Rest Day

Wednesday was a rest day.  I did about 30 minutes of stretching then walked about 30 minutes.

Also – I was traveling and didn’t get the Burbie-Pull up work out in on the road…  I over slept.  That’s my story.

jp

Endurance WOD 19 Jan - 20:10 x8

This is a late report. 

Tuesday’s Endurance WOD was a Tabata of 20 sec on 10 sec off for eight rounds.

I completed 888 meters in that time frame.

Also did the BodPod test and I’m down to 203.4 lbs and down to 21.4% body fat.  These are all good things.  Since my first test when I first started crossfit I’ve lost 11 lbs overall and gained about 10 lbs of muscle… 

jp

WOD - Deadlifts

As Rx: Deadlift 3-3-3-3-3 reps

As completed at the base gym:

Deadlift 3-3-3-3-3-3-3 reps

95 - 135  - 175  - 185 - 205 - 225 - 225

We did extra reps because everyone thought it was 7 reps not 5…  It hurt at the end.  My chest is killing me as I arched my back on the last set…

jp

WOD - Squat - Pull-ups - Squat Push-ups

This was an odd workout.


As Rx:

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.


The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.


In any case, stay moving for at least 12 minutes.

As Rx w/ jumping pull-ups completed in basement:

As above:

Squats:     50    Pull-Ups:10

Squats:     46    Push-Ups:14

Squats:     46    Pull ups: 14

Squats:      41   Push-Ups:19

Squats:      41   Pull-Ups:19

Squats:      40   Push-Ups: 20

Squats:     38    Pull ups: 22

Squats:      35   Push-Ups:25

Squats:      32   Pull-Ups:14 (fail)

Ouch...  My legs feel like crap.

jp

WOD - Walk Hands, Handstand, Handstand Push-ups

This was a tough work out…  But then again, they are all tough work outs…

As Rx:

Three rounds for time of:

Walk on hands, 100 feet

Hold handstand against wall for two minutes

15 Handstand push-ups

As Completed at Base Gym:

Three rounds for time:

Bear Crawl for 50 meters

Handstand off top bleachers for one minute

15 ‘L’ push-ups from bleachers…

Time: Unknown.  The work out was completed, but I lost the timing…  Lets just call it long. ;)

jp

WOD - Lynne - Bench Press - Pull-ups

Morning,

Today we ran Lynne.

As Rx:

Five rounds for max reps of:

Body weight bench press

Pull-ups

As completed at Base Gym:

Five rounds for max reps of:

135# Bench Press

Pull-ups (Kipping)

RND 1: Bench 10; Pull 14

RND 2: Bench 6; Pull 10

RND 3: Bench 4; Pull 7

RND 4: Bench 4; Pull 1 (Fell off bar)

RND 5: Bench 3; Pull 8

Short, sweet, to the point.

jp

Endurance WOD - 2 min on 1 min off 6 reps

This one really hurt.  A lot.

Here are my six rep break outs:

1 – 520M 

2 – 503M

3 – 494M

4 – 485M

5 – 485M

6 – 493M

Total: 2980

jp

WOD - Walking Lunge, Broad Jump, Run

Those three things equal suck.  J  OMG do my legs hurt and I haven’t even had a night to feel the real pain.  I honestly thought I was going to bring up a lung.

As Rx:  3 rounds for time:

50 Meters Walking Lunges

100 Meters Standing Broad Jump

200 Meters Run.

As Completed at Base Gym:

As Rx:

Time: 23:45

Ouch!

jp

Crossfit Endurance...

I decied that I am going to add a bit more cardio workout into the regime.  I still plan to do the WOD's as perscribed (or as close as I come) from the main site, but I am going to add Crossfit Endurance twice a week on Tuesday and Thursday.

I did my first endurance work out this afternoon and it kicked my butt.  Six rounds of 2 mins on followed by 1 min rest, max effort... 18 mins of hard pulling going to kill me in the end wipe my arse off the floor.

I'll post my distance tomorrow, but argh...

jp

Active Rest

Today was a rest day.  I spent the morning at the gym doing some stretching and then worked on some skill development with jump rope double-unders.   The best I got was a single-double-single-double-single-double…  Needs much work.

jp

Food 11 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Safeway Unsweetened Mixed Berries (frozen)	0.21	19
Ny Strip Steak	0.50	145
Mary's Gone Crackers Sticks & Twigs Sea Salt	1.50	225
White Cheddar Cheese	1.00	130
Outback Steakhouse House Side Salad	0.50	133
Outback Steakhouse Steamed Green Beans	0.50	115
Outback Steakhouse Lobster Mushroom Sauce	0.33	130
Optisource Chewable Vitamin-post	4.00	20
Viactiv Calcium	1.00	20
Frito Lay Natural Nut Harvest Fruit & Nut Mix	2.00	300
Wendy's Chili	1.00	190
Nabisco Saltine Crackers	1.00	60
Simple Raw Mixed Nuts	2.50	455
Grapes/per Oz.	2.00	40
Ah!Zeefa Lentil Dip	1.00	70
Smoked Salmon	1.00	120
All The Whey Protein Isolate	1.50	152

OK...  I love nuts, but they are killing me on the extra calories.  I have to cut them back significantly.  On the plus side I think my protein level is doing good on the average of a 100g.

jp

WOD - Push Jerk 1-1-1-1-1-1-1

Morning,

As Rx:

Max Weight Reps of Push Jerk

1-1-1-1-1-1-1

As Completed at Gym:

Max Weight Reps of Push Jerk

65 - 65 - 85 - 105 – 125 – 135 (F) – 135 (F)

The 135 was tough…  I got the dip, but need to work on jumping underneath better and I think I could drive it up.

jp

Food 10 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Optisource Chewable Vitamin-	4.00	20
Viactiv Calcium	1.00	20
Cantelope Melon Balls	0.33	11
Indian Curry Chicken Breast	0.50	138
Mixed Vegetable Curry	0.10	52
Amy's Kitchen Indian Palak Paneer	0.10	27
Curry Chick Pea	0.20	36
Pocket Pita Breads	0.25	35
Cheese	1.00	410
Ny Strip	1.00	180
Outback Steakhouse Lobster Mushroom Sauce	0.50	197
Outback Steakhouse Bushman Bread	0.10	31
Raw Almonds, Cashews, Pistachios	1.00	160
White Cheddar Cheese	1.00	130
Grapes/per Oz.	1.00	20
Kashi Roasted Garlic & Thyme Tlc Party Crackers	1.00	130
shrimp	0.25	20
Ah!Zeefa Lentil Dip	1.00	70
All The Whey Protein Isolate	2.00	202
Total		2094

Pretty good day.  Need to look at keeping the snacks under 4oz to keep the totals down.

jp

WOD - Fran - Thrusters & Pull-ups

Morning:

As Rx: "Fran"


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


As Completed in Basement


Three Rounds 21-15-9 for time of


-- Thrusters (75 for first 14, then 45 for rest)
-- Jumping Pull Ups


Time:  9:08


I over estimated how much I could do on the thrusters and had to reduce midset which really increased the time.


Tired...


jp

9 Jan Food

Food Item	Servings	Cals
All The Whey Protein Isolate	1.00	101
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Grapes/per Oz.	2.00	40
Campbell's Cream Of Mushroom Soup	1.00	100
Omaha Steaks Gourmet Hamburger	2.00	480
Simple Raw Mixed Nuts	1.50	273
String Cheese Twists	1.00	70
Single Prunes	1.00	60
Salsa	2.00	20
Mary's Gone Crackers Black Pepper Crackers	1.00	120
Avocado	1.00	145
Rold Gold Classic Style Pretzel Rods	2.00	220
Godfather's Pizza Hamburger Pizza	1.00	290
Total		2,125

Not the best.  The Pizza was a splurge of the moment that I should have passed on.

Luckily between the work out and 30 mins of shoveling snow banks, I burned a bit of extra.

jp

Food 8 Jan

Food Item	Servings	Cals
Fage Total 0% Greek Yogurt	0.50	60
Kashi Go Lean	0.50	55
Simple Raw Mixed Nuts	0.50	91
Simple Raw Mixed Nuts	1.50	273
Salsa	3.00	30
Black Coffee (decaf)	1.00	5
Multigrain Tortilla Chips	1.00	140
Avocado (medium)	0.50	125
String Cheese Twists	1.00	70
Cheese	0.30	123
Cantaloupe Melon Balls	0.50	17
All The Whey Protein Isolate	1.50	152
Tuna, Sashimi	2.50	100
Salmon Sashimi, Fresh	1.00	143
Whitefish Sashimi	1.00	114
miso soup	1.00	70
Simple Raw Mixed Nuts	1.00	182
Single Prunes	1.00	60
Cheese	1.00	410
String Cheese Twists	1.00	70
Cantaloupe Melon Balls	0.50	17
Totals:		2,307

Yesterday was a rest day, so 2300 is a bit high.  I've got to be real careful as I see my consumption starting to sneak higher.