New PR this morning. God did that feel awesome!
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)
Fun times lifting with Shanyn and Bry this morning. Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.
Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.
I've seen the scale move all over the place in this first week. Last Saturday after the challenge WODs I weighed in at a heafty 164. By Monday am, I was at 160#. By Saturday morning, 157#. Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#. So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.
On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run. Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier. I've also signed up for the Army 10 miler this fall. My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure. Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year. Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.
Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now. Luckily that shoulder is feeling better and this WOD went off pain free! :)
Monday, May 16, 2011
Tuesday, May 10, 2011
Monday Run and Tuesday Squats
Monday was Day 2 of Paleo challenge. I had done a late bikram yoga class on Sunday afternoon that left me totally wipes. I slept in to start the week of right and skipped crossfit. I needed to get in a long run after work and i knew the diet would weigh on that run. I got home from work, had a quick snack and hit the trail. I wasn't sure I was going to make six miles since i was feeling so sluggish and my stomach was growling, not to mention I was a bit dehydrated.
I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace. 8 miles or so is on deck for this coming weekend.
This morning I hit CFOT's morning WOD for "Quadzilla".
5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53
This was killer. Worked a ton of mobility afterwords.
I felt like crap and my legs were hating me, but I finished the 6 miles in 57 min. A decent training pace even though it felt more like a race pace. 8 miles or so is on deck for this coming weekend.
This morning I hit CFOT's morning WOD for "Quadzilla".
5 burpees on the minute for as long as it takes to complete
50 front squats (95# was RX, I used 85#)
Time: 8:53
This was killer. Worked a ton of mobility afterwords.
Sunday, May 8, 2011
Friday and Saturday
Friday was CFOT's "First Friday", as in the first Friday of the month. You get to pick your hero/girl WOD and get after it. Nikki and I chose to do "Elizabeth". 21-15-9 Squat Cleans, Ring Dips.
Obviously I had to scale as the RX weight was 135# for men, about 105# for women. I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss. Going to try this again in a few months and see where I'm at.
I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.
More exciting was Saturday. Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge. Oh baby. Money on the line, photos taken for before and afters, benchmark WODs.
For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea. I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb. I now have the "pooch" again and I don't like it.
I was quite proud of my efforts on the benchmark WODs of the day though. The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats. On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks. I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest. There was also a 6 minute AMRAP which I smoked. It felt amazing.
I hope to keep up the blogging to share my experience over the next 5 weeks.
Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus
Breakfast:
2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries (I refuse to throw away good berries--once they are gone, they are gone)
coffee
Obviously I had to scale as the RX weight was 135# for men, about 105# for women. I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss. Going to try this again in a few months and see where I'm at.
I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.
More exciting was Saturday. Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge. Oh baby. Money on the line, photos taken for before and afters, benchmark WODs.
For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea. I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb. I now have the "pooch" again and I don't like it.
I was quite proud of my efforts on the benchmark WODs of the day though. The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats. On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks. I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest. There was also a 6 minute AMRAP which I smoked. It felt amazing.
I hope to keep up the blogging to share my experience over the next 5 weeks.
Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus
Breakfast:
2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries (I refuse to throw away good berries--once they are gone, they are gone)
coffee
Tuesday, May 3, 2011
Back to Blogging
Saturday
6.2 mile run. 1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?
Monday
10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps
6.2 mile run. 1 hour. Training run for a half marathon in 5 weeks....i know, I should have started sooner, right?
Monday
WoD 1:
Back Squat 5 Rep Max
Use 5 Sets to establish your 5RM
145#. Not a pr kind of day, about 10lbs off, but that's ok. Hit this weight 2x, then dropped to 125# for a set of 10.
WoD 2:
50 Burpees for time
3:58. Actually felt pretty good! Could I go faster? Always, but there was very little slacking here today.
Tuesday
Jack
Complete as many rounds as possible in 20 minutes of:10 Push press 85/115(65#)
10 KB Swings 35/53
10 Box jumps 24″ (23")
8 rounds+16 reps
As I've written, I have injured my shoulder a while ago, but we are on the mend! This was the second WOD I've done lately going overhead with moderate weight. This time though, 80 reps of PP w/o pain is serious improvement. Huge. KB swings and box jumps felt awesome. I was pretty impressed that I was able to keep my cycle rate pretty consistent for the whole 20 minutes. I had a few stumbles on the box jumps, but collected myself and got back up there. They are certainly coming along!
More fun tomorrow!
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