Fitness - Strict Press & WOD - 2/19

Focus: Strict/military press, 5x3
5x3 - 60 Kg

Kept it light again, jsut wanted to feel some resistance, then back off.

WOD: 4 rounds AFAP for time of:
400m run
15 CrossFit Swings (full extension) - 32 Kg bell
15 pull ups

Score/Time: 11:19
Calories burned (focus & WOD): 606

Nutrition - 2/19

7:55 am (post WOD)
8 oz. steamed yams with cinnamon
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1/3 cup organic unsweetened cocoa.

8:45 am
4 oz grilled top sirloin steak
4 medium carrots
3 oz. prunes
1/4 cup almonds

12:35 pm
6 oz. baked salmon
3 cups garlic/rosemary roasted brussel sprouts
1/3 cup walnuts

4:20 pm
4 oz chicken breast
3 large celery stalks
1 medium apple
1/4 cup brazil nuts

7:45 pm
2 roasted stuffed bell peppers - 2 small orange bell peppers, organic grass fed ground beef saute'ed with onion, hot sauce, red pepper flakes, paprika, sea salt, garlic, evoo, black pepper, garlic. 1 small avocado, 2 Tbsp salsa, jalapenos, green onion & cilantro.

110 oz. water on the day.

Fitness - Back Squats & WOD - 2/18

We started off the morning with some back squats. I'm taking it light on the lifting starting this week in order to taper down and de-load before the sectionals next weekend.

The goal is to get under some light/sub-maximal effort so as not to forget how the movement feels, also a chance to really focus and nail the form.

Focus: 5x3 back squat
2x3 - 70 Kg (154.3#)
1x3 - 120 Kg (264.6#)
2x3 - 100 Kg (220.5#)

This felt pretty good. A good way to get loose and warm. I really tried to nail the form and focus on pressurizing hard for each rep.

I wanted to get one set under some semi-heavy weight, thus the set at 120. It still felt pretty light.

WOD: AMRAP in 15 minutes of:
4 Curtis P. reps each side - 24 Kg bell
8 v-ups

Score/Time: 11 full rounds + 2 Curtis P. reps on right side
Calories burned (focus & WOD): 624

Ahhh, the Curtis P. complex. We did these with a kettle bell where one rep is - kettle bell clean, lunge with right leg, lunge with left leg, push press. So, for times through with the bell in your right hand, 4 times through with it in your left had then 8 v-ups and that's a full round.

I was going good until the last 3 rounds or so. I started to get fatigued and slowed down a bit.

My last two-a-day will be Saturday. I've been doing only the prescribed WOD's this week, nothing extra. Then next week I'll hardly do any work. I'll be doing glorified warm ups. Stuff to get me loose and warmed up and break a mini-sweat, followed by lots and lots of stretching.

Nutrition - 2/18

7:50 am (post WOD)
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 24 oz. water.

8:50 am
3.5 oz chicken breast
1 medium orange
1/5 cups broccoli
1/3 cup walnuts

12:40 pm
6 oz. salmon
Salad - 3 cups spinach, 1 cup heirloom toms, 1/2 cup cucumber, 4 mushrooms, 1/4 cup chopped basil, 1/2 avocado, lemon juice.
2 Tbsp evoo

4:30 pm
3.5 oz chicken breast
4 large celery stalks
3 oz. prunes
1/4 cup brazil nuts

7:45 pm
5.5 oz. organic grass fed ground beef - saute'ed with red bell pepper, onion, jalapenos, garlic, sea salt, red pepper flakes, black pepper.
4 red cabbage leaves (as wraps)
1/2 avocado
3 Tbsp salsa
juice of 1/2 a lime
1/4 cup almonds

114 oz. water on the day

Fitness - Skinning The Cat & HUGE "Nancy" PR - 2/17

Damn, my legs are still super stiff from Monday. I stretched out a lot last night and rolled out for another 15 minutes on top of that and they're still tight.

I have been getting at least 8.5 hours of sleep a night for the past 2 weeks, which has been feeling AMAZING!

Focus: Skinning The Cat

This felt incredible on my shoulders and really helped to loosen them up. I realized a few minutes later why we were trying to get our shoulders loose and warmed up. "Nancy" was on the docket which meant lots of over head squats and lots of running.

WOD: "Nancy" is 5 rounds AFAP for time of:
400m run
15 over head squats - 43 Kg (95#)

Score/Time: 12:39
Calories burned (focus & WOD): 594

BOOYA! This is a PR 3:28! Last time I did "Nancy" (which was a while ago) my time was 16:07. This morning I got every set of over head squats unbroken and hardly any rest between runs and getting back in the gym and on the bar. I remember last time I was breaking my OHS's into mini sets and having to snatch/clean & press the weight back over head. Not this time baby!

But holy hell, my quads were pretty worked after this. I had to work hard for this time. I was sucking wind on the last 2 400's. It did not feel good to run with my legs still being so sore but I fought through it. Although I killed the OHS's, the running took a lot out of me.

My goal for next time I take on "Nancy" will be 12:07. Two-a-days today so I've got another workout this evening. I'm hoping it won't include running or rowing.

Nutrition - 2/17

8:00 am (post WOD)
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 24 oz. water.

8:50 am
4 oz. grilled chicken breast
3 oz. prunes
3 carrots
1/4 cup almonds

12:30 pm
5.5 oz. grilled top sirloin steak
Salad - 3 cups spinach, 1 cup cherry toms, 4 radishes, 4 mushrooms, 1/4 cup shopped basil.
3 Tbsp paleo dressing

4:30 pm
4 oz. organic grass fed ground beef
1 small apple
1 raw orange bell pepper
2 Tbsp pumpkin seeds

7:50 pm
6 oz. baked salmon
3 cups rosemary & garlic roasted brussel sprouts
1/2 cup pistachios
A few squares of extra dark (85%) chocolate

116 oz. water on the day

Fitness - Weighted Hip Bridges & WOD - 2/16

My legs are destroyed from yesterday. My shoulders are stiff from the hand stand push ups as well. Over all my body is hurting from yesterday's three-a-day. It was pretty bad ass though. Just gets me more stoked for the sectionals.

Focus: Weighted hip bridge. working up to a manage weight for 5 sets of 5.
5x5 - 90 Kg (198#)

This is part of Dave's ongoing glute/hamstring training. And it freakin' works. My glutes and hamstrings were fired up, almost to the point of cramping During this exercise.

WOD: 10, 9, 8, 7. . . . 1 reps of
Thrusters - 43 Kg (95#)
Hanging ankles to bar

Score/Time: 6:29
Calories burned (focus & WOD): 410

I used this as a tune up WOD. Just went after it to get the lactic acid flushed out as much as possible. It worked pretty well. the thrusters felt super light. I haven't done thrusters with this light of weight for so long, I found it easy to keep a fast pace with the movement and settled into a nice pattern with my breathing.

The only thing that started to fail on me was my grip on the ankles to bar. But other than that, i felt great after this one. Warmed up and super loose. I stretched with a band and rolled out for a good 15 minutes post WOD.

Nutrition - 2/16

8:00 am (post WOD)
"Reload" recovery drink
Protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1 Tbsp organic un sweetened cocoa powder, 20 oz. water.

9:00 am
4 oz. grilled top sirloin steak
1 cup broccoli
1 medium orange
1/4 cup brazil nuts

12:40 pm
6 oz grilled chicken breast
Salad - 3 cups spinach, 1 cup grape toms, 3 radishes, 4 large mushrooms, 1/4 copped basil.
3 Tbsp paleo dressing

4:20 pm
4 oz. organic grass fed ground beef
4 large celery sticks
1/4 cup walnuts
3 oz. dried apricots

8:00 pm (Breakfast for dinner!)
Scramble - 3 insernio's extra lean chicken sausages, 1/2 onion, garlic, 1/2 red bell pepper, 3 eggs, basil, sea salt, black pepper, 1/2 avocado, 2 Tbsp salsa, a few dashes of hot sauce.
1 cup pecans

Fitness - Three-A-Day, Weighted Pull Ups/Dips, Wod #1, Wod #2, Wod #3 - 2/15

Focus: Weighted pull ups and dips. Working up to a heavy set of 3.
3 dead hang pull ups - 32 Kg added.
3 dips - 64 Kg added

WOD #1 (7 am): 3 minutes rest between 3 individually timed rounds of:
400m row
15 push ups
21 box jumps

Score/Time(s): R1-1:58, R2-1:59, R3-2:00
Calories burned (focus & WOD #1): 512


WOD #2 (9 am): "Diane", 21-15-9 of
Dead lifts - 102 Kg (225#)
Hand stand push ups

Score/Time: 3:49
Calories burned (WOD only): 342

This was a pretty good effort, stoked on the sub 4 time. I really had no idea what time to expect.


WOD #3 (12 pm): 5 rounds of
800m run
4 minutes rest

Score/Time(s): R1-3:03, R2-2:57, R3-3:09, R4-3:17, R5-3:06
Calories burned (WOD only): 766

This sucked. The goal was to keep my times at 3 minutes. that would be a 6 minute mile pace. So by the time I finished I would have ran 2.5 miles at a 6 minute mile pace (with the rest, but still). It was a ton of work. After everything today my legs were toast.

3 workouts in 5 hours is not bad though. It was a good mix and it helped me for sure. I'll work in one more three-a-day sometime this week.

Fitness - Two-A-Day, Level 2 Skills & Met-Con, 2/13

Level 2 Skills Class: Today we did a little barbell workshop/clinic. Mainly focusing on the dead lift. The goal was to really practice the movement with perfect form. Retraining the nervous system and going after each rep like it was a PR (even though we were only at around 50% of 1RM). He wanted us to set up and pressurize for each rep like we were trying to set a new max.

WOD #1: 1 rep every 20 seconds (3/minute) of
1 dead lift - 100 Kg (220.5#)

Score/Time: 48 reps (16 minutes)
Calories burned (WOD only): 416

My lats, core and glutes were wrecked after this. After pressurizing so hard for all those reps, I was pretty fatigued. The weight was light but heavy enough to feel a load on the system. It was mostly keeping such hard tension for so many reps that took it's toll. Great practice though. Dave was coming around and giving pointers and things to watch and feel for.


Level 2 Met-Con Class: All I have to say is this one looked way easier on paper. I thought I was going to blow through it but I got owned, hard. who knew tire drags could be so hard.

WOD #2: 3 rounds for time of
10 front squats - body weight (90 Kg - 198#)
50m tire drag running forward - loaded with 150#)
50m tire drag running backward - loaded with 150#)
25 Ball slams - 20# slam ball

Score/Time: 10:39
Calories burned (WOD only): 626

Damn, it felt like my legs were going to explode. The LA build up was ridiculous, I felt like (and for sure looked like( a new born giraffe trying to take it's first steps when I was done. Scott told me that i wouldn't be sore at all thought because there was almost no ecentric loading on the legs. and he was right. For how my legs hurt during the WOD, I was not sore at all the next day.

I need to drag the tire more, that kind of work is unlike any other. It really bogged me down today.

Fitness - Two-A-Days, WOD #2 - 2/12

WOD #2: 10,9,8,7,6,5,4,3,2,1 of:
Full squat cleans - 61 Kg (155#)
Ring dips

Score/Time: 7:03
Calories burned (WOD only): 394

This is a variation on the same couplet as "Elizabeth" (which is 21-15-9 of the same exercises). but Elizabeth uses 135# for the cleans.

This was pretty brutal. I had a hard time with this one mainly because my groin, hamstrings and hips are still incredibly tight. Most likely from the 450 weighted wall balls on Wednesday evening.

I did manage to get through all sets of both movements unbroken. I didn't drop the bar on the cleans and my ring dips help up. I rested for a bit a few times for a few deep breathes after the dips and before getting back on the bar.

Fitness - Two-A-Days, HEAVY deads, WOD #1 - 2/12

Focus: 5x3 dead lift, building up to max set of 3
1x3 - 150 Kg (330.7#)
1x3 - 170 Kg (374.8#)
1x3 - 180 Kg (396.8#)
1x3 - 200 Kg (440.9#)
1x3 - 150 Kg (330.7#)

DAMN! New dead lift PR! 200 kilo's would have been a new 1 rep max for me, and I got it for a set of three. Although, my last rep probably looked pretty ugly, I got it up fully extended and locked out. Pretty stoked on this effort, it's 110 Kg (240#) over my body weight for three reps.

I'm probably not going to try this weight again for a while. Although I got three reps, I'm not strong enough yet to get them with good form. I'd rather back off for a while, get stronger, and nail three reps with a neutral spine. Rather than blowing my back out trying to grind out three reps with bad/dangerous form.

WOD: 1 minute rest between 4 individually timed rounds of:
10 burpees
10 weighted (holding 25 Kg-55# plate overhead) sit ups

Score/Time(s): R1-:33, R2-:35, R3-:35, R4-:37
Calories burned (focus & WOD): 487

This wasn't too bad. My burpees felt solid and went really fast, I never really slowed down. My sit ups help up as well. The only thing that slowed me down was holding the 55# plate over head, pressing through the shoulders and keeping a good lock out got hard.

I've got another workout tonight and then another two-a-day with the level 2 classes tomorrow. Looking forward to a much needed rest day on Sunday.

Nutrition - 2/12

7:50 am (post WOD)
1 cup steamed yams with cinnamon
"Reload" recovery drink
proetin shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1 Tbsp organic unsweetened cocoa powder, 20 oz. water.

8:45 am
4.5 oz. organic grass fed ground beef
4 large celery stalks
2 Tbsp almond butter (with celery)

1:00 pm
6 oz. baked salmon with lemon, sea salt, black pepper
Salad - 2 cups spinach, 1 cup arugula, 1 cup cherry tomatoes, 1/2 cup cucumber, 1/2 large avocado.
2 Tbsp paleo dressing

4:30 pm
3.5 oz chicken breast
1.5 cups broccoli
1 medium orange
2 Tbsp pumpkin seeds

8:00 pm
Homemade red curry: 2 cans organic unsweetened coconut milk, 1/2 jar red curry paste, A LOT of fresh raw (not frozen) de-veined tail on jumbo shrimp, 1 caremelized onion with garlic and 1 suate'ed red bell pepper, 2 cups cauliflower, 3 large carrots (cut into 2 inch spears), chopped basil, juice of 1 lime. Plenty of sea salt, black pepper and red pepper flakes.

Fitness - Military Press & WOD - 2/11

My legs were destroyed today. All over soreness and tightness, my upper back and shoulders were feeling it too. I think it's worth it to come in the next day after a really hard workout for two reasons. 1) the class is always really small, people generally will take the next day off after a huge workout. 2) Dave always programs work that is designed to loosen you up and work out the kinks, rather than another gnarly workout.

Today was one of those days. There was almost nobody in class this morning. We started off with a lot of stretching with bands and partners. Then warmed up our shoulders really well and got after some strict press.

Focus: Strict press, 5x5
2x5 - 70 Kg (154.3#)
1x5 - 80 Kg (176.3#)
1x5 - 82 Kg (180.8#)
1x5 - 84 Kg (185.2#)

I'm actually surprised I got these up. The sets at 82 & 84 kilos were a battle, but considering the 450 wall balls yesterday taking their toll on my shoulders, I'm happy with this effort. I think next time we hit sets of 5 I'll do more warm up sets at a lower weight then try to jump straight to my target weight. Instead of gradually building up to it, like I did today.

WOD: 3 rounds, 21-15-9 of:
Sumo dead lift high pulls - 52 Kg (115#)
V-ups

Score/Time: 1:59
Calories burned (focus, WOD & finisher): 571

I crushed this one. I didn't slow down once, I'm not sure if I could have gotten a faster time. Each rep of the high pulls during the last set went up just as fast as the reps during the first set.

Rx was 43 kilos (95#) but I went over and still beat the fastest time by 26 seconds. It was weird, my legs didn't hurt at all during the workout, but as soon as I was done, they started throbbing.

Finisher:
Heavy waiter's walk - 32 Kg bell, walk 100 feet twice with each arm
25 ball slams - 20# ball

Nutrition - 2/11

8:00 am (post WOD)
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 20 oz. water.

8:50 am
4 links insernio's extra lean chicken sausage
1 medium apple
1 cup broccoli
1/4 cup brazil nuts

12:35 pm
5.5 oz. grilled chicken breast
Salad - 2 cups arugula, 1 cup spinach, 1 heirloom tomato, 3 radishes, 2 large mushrooms, 1/2 cup cucumber.
2 Tbsp paleo dressing

4:15 pm
4 oz. organic grass fed ground beef
1 red bell pepper, raw
4 oz. dried apricots
2 Tbsp pumpkin seeds

7:45 pm
5.5 oz. grilled top sirloin steak with caramelized fennel, onion and mushrooms.
3 cups grilled eggplant with garlic and rosemary
1/4 cup walnuts

Fitness - Two-A-Day, WOD #2 - 2/10

My second WOD of the day was a lot like the first.

WOD #2: EMOTM for 30 minutes of:
15 weighted wall balls (W/ten pound weight vest) - 20# med ball/20' mark

Score/Time: N/A
Calories burned (WOD only): 631

My legs and hips were trashed after this effort, as are my shoulder and upper back. I was able to stay at 15 reps for all 30 minutes.

The gaol was to have about a 1:1 work-rest ratio. Since a wall ball is about a 2 second movement, 15 reps worked perfect. 30 seconds of work, then 30 seconds of rest before the next minute/round began. Although, towards the end, it was taking me about 40 seconds to get the 15 wall balls, leaving only 20 seconds of rest. I was able to get all 30 rounds unbroken.

So much shoulder, back and hip/leg work today. Hopefully tomorrow will be semi-light.

Fitness - Two-A-Day, "CHELSEA" WOD #1 - 2/10

I got her, I wouldn't say that I owned her, but I got her. I completed this workout. Every round, every rep, Rx'd. I'm extremely proud of myself. This was a long grinder of a workout and I saw studs from the earlier class taking rounds off to rest, or scaling down the pull ups and/or push ups.

WOD: "Chelsea" - EMOTM (every minute on the minute) for 30 minutes of:
5 pull ups
10 push ups
15 air squats

Score/Time: N/A
Calories burned (WOD only, no focus today): 803

That's 150 pull ups, 300 push ups and 450 squats. I'd say that 90% of my pull ups were chest to bar. I did them all with the butterfly kip and a few times my rhythm got off and I didn't quite get the height.

The steaks are always higher when it's a staple WOD. My body felt good, my mind was right and I was both nervous and ready to seriously get after this one.

When I first started CrossFit the thought of this workout scared me. Luckily I didn't have to battle Chelsea until now, where I've developed the strength, endurance and work capacity to handle it. It's so simple, but oh so hard.

I've got another workout this afternoon and I'm betting it won't contain pull ups, push ups or air squats.

Nutrition - 2/10

6:30 am (I woke up super hungry, my stomach hurt. As soon as I ate this little amount, it subsided and I instantly felt AWESOME!)
1 Tbsp almond butter
6 prunes

8:00 am (post WOD)
1 cup steamed yams with cinnamon
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isololate, 1/3 cup organic unsweetened coconut milk, 20 oz. water.

8:50 am
4 oz. grilled top sirloin
3 large carrots
1/3 cup walnuts

12:45 am
6 oz. organic ground beef saute'ed with peppers, onion, garlic, evoo, red pepper flakes, sea salt, black pepper, paprika.
Salad - 3 cups red cabbage, 1/2 large avocado, 1 roma tomato, 2 Tbsp salsa, 1 tspn hot suace

4:10 pm
3.5 oz. grilled chicken breast
1 cup broccoli
1 large orange
1/8 cup almonds

7:50 pm
5.5 oz. baked salmon with lemon, black pepper, sea salt
1 large red bell pepper, raw
2 large celery stalks
1 Tbsp almond butter (to go with celery)
1/8 cup cashews

110 oz. water on the day.

Fitness - Parallel Bar Work & Circuit WOD - 2/9

Got a lot of sleep last night which felt great. Woke up quickly and was ready to get after it this morning.

We started off the day with some parallel bar work. Starting with establishing a strong support position, pressing through the shoulders and upper back. We then got into some parallel bar support swings. This is where you keep your body in a rigid plank and swing your body back and forth, pivoting at the shoulders.

Here's a good video of how to perform the support swing. After a few support swings he goes into a different move, but you get the idea. After getting comfy with the support swing, I built in some dips (where the kid in the video goes to his arms, we just dipped). This little sequence had my core and upper body pretty fired up.

WOD: 5 rounds, counting total reps for a score of
45 seconds of jumping pull ups
45 seconds of l-sit dip
45 seconds of squat jumps
45 seconds of rest

Score/Time: 278
Calories burned (focus and WOD): 494

the goal for this was to keep moving for the full 45 seconds. If the movement was slowing you down, then scale it down so you can keep the pace/intensity high. I did the first two rounds with regular pull ups before switching to jumping variety.

The l-sit dip was performed on a dip rack by swinging your legs up and hitting as high a pike as possible with your feet above your hips, lowering (with control) your legs back down then performing a standard dip. At the top of the dip, swing your legs up again and hit as high a pike as possible, lower your legs and do a standard dip.

The way to scale this was to just do a tuck and get your knees to your chest, then lower your feet to the ground and use them to take some weight off during the dip.

A nice bit of work in the gym this morning. Gymnastics stuff is always fun, looking forward to a lot of rest tonight and a two-a-day, maybe even a three-a-day tomorrow.

Nutrition - 2/9

7:55 am (Post WOD)
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1 Tbsp organic unsweetened coconut milk, 1/3 cup organic unsweetened coconut milk, 20 oz. water.

8:45 am
4.5 oz. grilled chicken breast
1 large bell pepper, raw
1 medium orange
1/4 cup brazil nuts

12:30 pm
6 oz. grilled top sirloin steak
Salad - 1 cup spinach, 2 cups arugula, 1 cup cherry tomatoes, 2/3 cup cucumber, 3 large mushrooms, 3 radishes.
2 Tbsp homemade paleo dressing

4:20 pm
4 oz. ground beef
2 cups broccoli

7:30 pm
5.5 oz. ground beef - saute'ed with bell peppers, white onion, garlic, spices, lime juice.
3 large red cabbage leaves (used as wraps)
1/2 large avocado
3 Tbsp salsa
juice of 1/2 a lime

I'm Back!

I'm back after a little bit of a blogging break last week. Lots of good stuff happened which I've now added to the blog. Nutrition posts didn't make it but I'm back on track with today's post. But I kept my nutrition in check. I did have some dark chocolate here, maybe a cup of ice cream there. But my nutrition has been on lock down in preparation for the sectionals at the end of this month.

What you'll find in the past weeks postings is body weight military press for reps, a new "Christine" PR by a lot, I crushed my old clean max by a lot, did some work with A Russian Kettle Bell Champion of Sport and I even put in some good time on the rower with a pair of 2k's (managed to get a pretty good time on one of them too).

I'm back in the swing of things in regards to the blog and I plan on keeping it up to date.

Fitness - Two-A-Days, Front Squats & WOD #1, WOD #2 2/8

Focus: 5x5, Front Squats
1x5 - 120 Kg (224.5#)
1x5 - 130 Kg (286.6#)
1x5 - 135 Kg (297.6#)
1x4 (failed last rep) - 140 Kg (308.6#)

WOD #1: 10 minute kettle bell snatch test. As many reps as possible in ten minutes between both arms. 24 Kg bell.

Score/Time: 178
Calories burned (Focus & WOD #1): 482


WOD #2: 10 rounds of barbell complex, 60 seconds rest between rounds - 155# on the bar
3 dead lifts
3 hang power clean
3 front squats
3 push jerks
3 back squats

Score/Time: N/A
Calories burned (WOD only): 434

Nutrition -

8:00 am (Post WOD #1)
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 24 oz. water.

8:54 am
4 oz. organic grass fed ground beef - saute'ed with garlic, paprika, red pepper flakes, onion, sea salt, black pepper, red and yellow bell pepper.
3 large carrots
1/4 cup walnuts

12:45 pm
5.5 oz. grilled chicken breast
salad - 2 cups arugula, 1 cup spinach, 1 large heirloom tomato, 1/2 cup cucumber, 4 large mushrooms, chopped basil.
2 Tbsp homemade paleo dressing
7 oz. steamed yams with cinnamon

4:25 pm
3 oz. turkey kielbasa sausage
2 cups broccoli

7:45 pm
6 oz. chili lime sesame seared tuna steak
3 cups garlic roasted brussel sprouts
1/2 cup pecans
1/2 cup cashews

120 oz. water on the day

Fitness - Two-A-Days, Level 2 Skill & Met-Con Classes - 2/6

Work & WOD #1: We started off with a lot of wrist mobility/strength building exercises. After that it was a ton of core and lat work.

We began working on press to handstands on the rings. This fired up my core like crazy. It's an extremely hard movement.

WOD #1: After that we did 5 times through 5 stations, 30 seconds at each station.

Supported plange hold
Rubber band row
Supported front lever hold
L-Sit chin up
Rest

We ended with some l-sit work on the rings and parallettes.


WOD #2: once through AFAP for time.
400m run
70 double unders
60 Kettle Bell snatches (30 each side) - 24 Kg bells
50 box jumps - 24"
40 wall ball burpees - 20#/20'
30 pull ups - chest to bar
20 squat clean & jerks - 24 Kg bell in each hand
10 hand stand push ups
400m run

Score/Time: 18:46
Calories burned (WOD only): 509

Fitness - Weighted Mucsle Ups & WOD #1 - 2/5

Focus: Today's focus was weighted dips and weighted pull ups. I decided to get in some muscle up work, because it's both a pull up and a dip. I even got my first few weighted muscle ups today. Two with 12 Kg added, and one with 16 Kg added. the one with the 16 Kg bell was pretty ugly though. It was a fight to get through.

WOD #1: Anearobic Work. 5 individually timed rounds, 2 minutes rest between rounds of:
6 heavy thrusters - 70 Kg (155#)
9 V-ups
12 box jumps - 24"
2 minutes rest

Score/Time(s): R1-:37, R2-:36, R3-:36, R4-:36, R5-:35
Calories burned (Focus & WOD): 487

Fitness - Handstand Work, Dead Lift/Push Up WOD - 2/4

Focus: Lots of shoulder mobility stretching and movement, then into some handstand work. First against the wall with some hspu's, press to hand stand on parallettes. And finally, some handstand work out in free space with a spotter. I'm so close to getting this with no support.

WOD as Rx'd: EMOTM 1 of each. Second minute, 2 of each. Third minute, three of each etc. . . . for 20 minutes of:
Kettle bell dead lift - 24 Kg bell in each hand
Push ups

My version of the same WOD: EMOTM (starting at 10 reps each) 1st minute, 10 of each. 2nd minute, 11 of each. 3rd minute, 12 of each etc. . . for 20 minutes (ending at 30 of each) of:
Kettle bell dead lift: 32 Kg bell in each hand
Ring push ups

Score/Time: N/A
Calories burned (focus & WOD): 789

This was pretty tough. Dave gave me this challenge knowing I wouldn't get the all 20 minutes unbroken. I was able to get through round 12 (21 of each) before I had to scale it back. I cut the reps back to 8 each and started building up again. I also switched from ring push ups to regular push ups.

Fitness - Two-A-Day, Dead Lifts, WOD #1, WOD #2 - 2/3

Focus: Heavy deads, work up two a couple heavy sets of 5
1x5 - 120 KG (264.5#)
1x5 - 150 KG (330.7#)
1x5 - 165 Kg (363.7#)
2x5 - 180 Kg (396.8#)

2 sets of 5 at 180 was a battle for me today. It's the heaviest I've gone for a set of 5 and I took plenty of rest between sets. I had the body tremors going on during the second set.

WOD #1: 3 rounds for time done with a partner
250m row
max push ups while partner rows 250m

Score/Time: 7:24 (time for both partners to row 250m, 3 times), 95 total push ups
Calories burned (including focus & WOD): 858

While partner 1 is rowing, partner 2 is doing as many push ups as possible. Then they switch (running counter on the rower). Time stops when partner 2 has rowed their last 250m.

WOD #2: More rowing
2000m row
rest 5 minutes
2000m row

Score/Time(s): 1st 2k - 6:48, 2nd 2k - 7:21

I've never rowed more than 1000m at a time so this was a huge challenge for me. I seemed to rock through it though. I had a great strategy and was able to push through a few walls during the first go around. I was focused and zoned in.

The second 2k on the other hand, got in my head and broke me down. I was all over the place and my time showed it. Not a bad second effort though. This single workout was probably one of my top 5 least favorite workouts. The 2000m is BRUTAL!

Fitness - Military Press, DB Split Snatch/Rope Climb WOD - 2/2

Focus: 5x3 military press, work up to heavy set of 3
2x3 - 70 Kg (154.3#)
1x3 - 80 Kg (176.4#)
1x3 - 90 Kg (198.4#) BODY WEIGHT!

A little more than a month ago, my 1 rep max for military press was my body weight, 90 Kg. It felt good to get press my weight 3 times. had a good strong core, and got a solid lock out each rep. Awesome!

WOD: AMRAP in 15 minutes of
4 Dumbbell split snatches each side - 50# dumbbell
1 rope climb - 20'

Score/Time: 12 full rounds
Calories burned: 660

The Rx for this WOD was 10 pull ups, but it had been forever since I climbed some rope so I scaled it up. Wow, the rope climb is so different than pull ups, my arms and back were burning afterwards. It literally hurt. It was good to change it up though.

Fitness - Two-A-Days, Back Squat, WOD #1, WOD #2 - 2/1

Focus: Back Squats, cross sets 5x5
2x5 - 150 Kg (330.7)
3x5 - 163 Kg (359.4)

WOD #1: done with a partner
400m run
Then
5x through barbell complex (5x - hang squat clean, push press, back squat, push press) - 60Kg
5x 5 Pull ups
then
400m run

Score/Time: 14:37
Calories burned (Including focus & WOD): 611

This was done in the I go, you go format. Partner 1 would go through the bar bell complex 5 times with partner 2 would complete 5 pull ups, then switch. Once each partner has gone through the complex and done a set of pull ups, that equalled 1 round. Complete 5 rounds as a team before taking off for the last 400m run. When the last person of your team finishes, time is called.

WOD #2: 5 rounds for time of
3 hang squat cleans - 70 Kg (155#)
3 rounds of Cindy (1 rounds is 5 pull ups, 10 push ups, 15 air squats)

Score/Time: 15:25
Calories burned (Warn up and WOD): 708

Ouch! I'll have to remember this one. What a hell of a workout.

Fitness - Two-A-Day, Level 2 Skills & Met-Con Class - 1/30

Level 2 skills class - Work and WOD #1:
Went after the Level 2 Skills class with some kettle bell work. Dave brought in a Russian Champion of Sport (similar to an All-American, Champions of Sport to Russia are held in super high regard). Anyway, he showed us things I had never even thought of, technique drills that were super helpful and so many ways to improve movement with a kettle bell.

After that we got after an AMRAP that included a lot of what we had just learned. AMRAP in 20 minutes of:
5x(1 kettle bell squat clean, 2 kettle bell jerks) - 16 Kg KB in each hand
2 hip overs (gymnastics move performed on the pull up bar)

Score/Time: 14 full rounds + 2x kettle bell complex
Calories burned (including work & WOD): 868


Level 2 met-con class - Work & WOD #2:
We started off with instruction from Scott to find our 1 rep clean max. I was stoked. I knew all the front squat and hip technique work I've been doing with Scott was about to pay off. My old max was 125 Kg, I was about to crush that.

After some good warm up sets and successful tries at 132 and 136 Kg, I wanted to reach a little further and see if I could up it even more. I was moving really well and 136 went up without too much of a battle. So, I put on 5 more kilograms and went after 141 Kg, and nailed it. It was pretty sweet, a 16 kilo improvement in my clean.

After all that excitement it was time for the bulk of our work, "Christine" was to be our met-con for the class. I hadn't done this one in about 5 months and although It was the end of the week and I was tired, I was also determined to pull another big PR. The only other time I've done "Christine" my time was 9:48.

Christine: 3 rounds for time of
500m row
12 body weight dead lifts (90 Kg - 198#'s)
21 box jumps

Score/Time: 9:02
Calories burned (including warm up, clean work & WOD): 600

Another huge gain PR. This is still my least favorite staple WOD though. I even got the PR using more for the deads (my weight has increased since the last time I tried Christine). Sub 9 (preferably 8:50 or less) is the new mark I'm aiming for. on this one.