Fitness - Two-A-Day, Kettle Bell Freestyle & Kettle Bell High-Pull Hell - 3/31

Today we started off with a nice warm up and some kettle bell work.

Focus: 10 minute kettle bell freestyle
The goal is to keep the kettle bell moving with as many different movements as you can. This was a great way to stretch out and get the entire body involved.

WOD: High-Pull Hell
100 sumo dead lift high pulls - 24 Kg (53#) kettle bell in each hand
rest same amount of time 100 sdlhp's took
50 sumo dead lift high pulls - 24 Kg (53#) kettle bell in each hand
rest same amount of time 50 sdlhp's took
25 sumo dead lift high pulls - 24 Kg (53#) kettle bell in each hand

Score/Time(s) - 100 SDLHP-3:56, 50 SDLHP-2:13, 25 SDLHP-:44
Calories burned (including focus & WOD): 583

The prescribed WOD for today was a 2k row. Since I've been doing a ton of rowing I changed it up a little and went after this one with one of the coaches, Matt. Because a sumo dead lift high pull is essentially the same movement as a stroke on the rower, it seemed to be a nice twist.

It broke down as follows: This workout had a 1:1 work to rest ratio. The time it took to do your 100 sdlhp's was the exact amount of rest you had before starting the round of 50. And however long it took to get the 50, you had that much rest time before starting the round of 25.

It was pretty brutal. My body was pretty fired up after just the first round. My glutes, grip, and upper back were rocking pretty hard, which made the set of 50 a grind.

I wanted to end on a good note so I shot for getting the last round of 25 unbroken, and I got it. My ass was on fire and my arms were too, but It felt good not to have to drop the bells.

I've got another workout tonight and because there's a little break in the rainy weather today, I'm anticipating a lot of running.

Fitness - Dead Lifts & WOD w/ vest - 3/30

Had a little mis-hap this morning and locked my keys in my car. I had to hit up the 8 am class instead of the 7 am (also put me an hour late to work, shhh).

This later class had a pretty interesting affect on me, but we'll get to that later.

Focus: Dead lift, 5x5 cross sets w/ chains
2x5 - 160 Kg (352.7#)
3x5 - 175 Kg (385.8#)

Felt pretty good here. this is a continuation of training to improve my dead lift max without maxing out each time this lift comes up. So today i went on the heavy-ish side. I added the chains so it gets heavier as you pull it off the ground.

WOD w/ 12# vest:
21 thrusters - 61 Kg (135#)
21 knees to elbows
20' rope climb
15 thrusters - 60 Kg (135#)
15 knees to elbows
20' rope climb
9 thrusters - 60 Kg (135#)
9 knees to elbows
20' rope climb

Score/Time: 8:15
Calories burned (including focus & WOD): 673

Ok, so remember when i said the later class had a weird effect on me? Here's why.

Usually I wake up and workout on an empty stomach, I'm just not that hungry first thing when I wake up. Today i was really hungry so I had a spoon full of almond butter and a few dried apricots. just a few hundred calories to get me going.

My metabolism must have been in overdrive because this only made me 10 times more hungry than I was. My body flew threw that little bit of nourishment and wanted more. I figured I could wait an hour or so until after my workout, then eat right away.

The only problem was that I locked my effing keys in the car so I didn't workout for another 2 hours because i had to wait for AAA to rescue me. By then I was downright starving, my stomach hurt because I was so hungry. i thought I could get away with just drinking a lot of water to trick my stomach into thinking it was full, but not so. I had absolutely no gas in the tank, and it hurt.

When i was finished, i had an insane headache and felt dizzy, severe cotton mouth and it felt like I was going to throw up. Literally, the first thing I did when I finished was hover over the garbage can for a minute or so.

I mean, this was a brutal WOD. 135# was heavy for thrusters and wearing the vest was pissing me off. It's just so uncomfortable to breathe in. It also made the rope ascents really hard, my grip was spent. And contracting my abs during the knees to elbows only made the stomach discomfort (and grip) worse.

Anyway, I've learned my lesson and from now on I'm getting up and making sure i eat something more substantial before every workout.

Fitness - Strict Press & Interval WOD - 3/29

I was happy to see that today was sort of a light day. My body is still kind of beat up from last week.

Focus: Strict press, 4x12-15, cross sets
4x15 - 47 Kg (103.6#)

This was a nice little spin on the strict press. We usually do heavy sets of 3 to 5 but this was a body building approach. about 50% of 1RM and try to bang out 4 sets of 12 to 15 reps. I was feeling the burn for sure, this kind of work stings a little bit.

WOD (no vest today): Intervals, 4 rounds of the following:
30 seconds bent over row - 43 Kg (95#) barbell
30 seconds squat jumps
30 seconds pull ups
30 seconds rest

Score/Time: 191 total reps
Calories burned (Including focus WOD & finisher): 558

This wasn't too bad. The bent over row and pull up combo was a lot on the back but overall I'm happy with the effort.

We finished things off with some medicine ball ab work. Having one partner throw the med ball either over our head, at our chest, to our left or our right side and we'd have to do a sit up and throw the ball back.

It was a nice way to ease into the week.

Fitness - Two-A-Day, Level 2 Classes, WOD's #1 & #2 - 3/27

Level 2 Skills Class: WOD/ work #1

We started off the class as usual with a lot of shoulder and wrist warm up as well as some hamstring stretching.

On today's menu was a lot of plange and core work. We started off with some assisted plange holds on the parallettes then rings. We cycled that with some core work where we'd stack some gym mats a body's width apart and while facing up, place your shoulders on one mat and your heels on the other, creating a bridge. Then we'd stack some plates on the stomach and hold it. After a healthy dose of that, do the same thing facing down by placing the fronts of your shoulders on the mat and your toes on the other and have plates stacked on your back.

This was a "core killer". Stomach, abs, glutes, quads, upper and lower back, everything felt engaged. Which was the point. Dave wanted us to feel what it felt like to hold tension throughout the entire body. which is basically what is required when holding a plange or any kind of lever in gymnastics.

After that we did some shoulder strength stuff with dumbbells and l-sit holds. My core and shoulders were toast.


Level 2 Met-Con Class

Today's WOD was another heavy chipper, my favorite. I was stoked to get after this one.

WOD #2: AFAP
9 bodyweight push press - 91 Kg (200's#)
10 burpee pull-ups
15 BW squat cleans - 91 Kg (200#'s)
10 burpee pull ups
21 1.5xBW deadlifts - 136 Kg (300#'s)
10 burpee pull ups

Score/Time: 8:15
Calories burned (including all work done today): 1108

This was pretty tough. The push presses went fine and the burpee pull ups surprised me a little bit. The squat cleans I took one at a time and powered through them with a good pace. The dead lifts is there I lost a lot of time. I could only get 4 or so at a time. I had no core and my legs were shot.

I'm looking forward to Sunday, my one day of rest this week.

Fitness - Turkish Get-Ups/Windmill's & WOD - 3/26

I was hoping today was going to be light, and thankfully it was. . . for the most part.

We started off the class with some kettle bell work and active stretching.

Focus: With kettle bells
Windmill's
Turkish Get-Up's

Today was pretty tough on the legs, but I was happy to see it would be a short workout.

WOD: AFAP
1 minute max dumbbell push press - 40# dumbbells
250m row
1 minute max dumbbell front squats - 40# dumbbells
250m row
1 minute max dumbbell thrusters - 40# dumbbells
250 m row

Score/Time: 6:05
Calories burned (focus & WOD): 438

My legs were pretty burned up after this one. This one was all about keeping a low split and sprinting on the row to keep your time low. Not about the number of reps with the dumbbell exercises.

The guy I was teamed up with was a collegiate rower. He was in my ear the whole time giving me a pretty good push. Thanks Jason!

I have a two-a-day planned for tomorrow with the level 2 classes and then, finally, a day of rest. 9 workouts (three two-a-days) and no rest this week has felt pretty brutal.

Nutrition - 3-26

7:55 am (post WOD)
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 24 oz. water.
8 oz. steamed sweet potatoes & yams with cinnamon.

8:45 am
4 oz. organic grass fed ground beef with bell peppers
4 large carrots
3 Tbsp mixed pumpkin, sunflower and flax seeds

12:35 pm
6 oz. baked salmon
Salad - 3 cups spinach, 4 mushrooms, 3 large radishes, 1/2 cup cucumber, 1 large hothouse tomatoe.
3 Tbsp paleo dressing

4:20 pm
3.5 oz. grilled chicken breast
2 cups broccoli
1/3 cup walnuts

7:40 pm
3 eggs (2 yokes) scrambled, 1 large insernio's extra lean italian chicken sausage, 1/2 large bell pepper, 1/2 onion, garlic, evoo, sea salt, black pepper, 1/2 large avocado, 3 Tbsp salsa.
1 banana

Fitness - Two-A-Day, WOD #2 - 3/25

Well, I thought Scott would pick a WOD from one of the sectionals going on but I guess he changed his mind and came up with this little gem.

WOD #2: AFAP
1000m row
10 burpees
10 handstand push ups
500m row
15 burpees
15 hspu's
250m row
20 burpees
20 hspu's

Score/Time: 13:52
Calories burned (WOD only): 368

Damn this was tough. Handstand push ups are so much harder after burpees, go figure. I got the first set of 10 unbroken, and after that it was a battle with the hspu's. I did the middle set in sets of two and three but the last set was virtually all singles. I'd do one and take three deep breathes, which provided just enough rest to get the next one.

After the hang clean/bent over row this morning. The goal for this workout was to get the heart rate zooming, then do some tough body weight stuff. I think I got plenty of volume in with this morning's workout I was glad to see this type of workout.

Fitness - Two-A-Day, Front Squats & WOD #1 - 3/25

I woke up pretty sore from yesterday's workout compounded on Tuesday's two-a-day. So i went in a little early and rolled out and stretched for a long time, jogged a warm up lap and was good to go.

We started off with some wrist mobility/flexibility/strength drills then got into our focus.

Focus: Front squats, cross sets, 5x3
3x3 - 130 Kg (286.6#)
1x3 - 140 Kg (308.6#)
1x3 - 120 Kg (264.5#)

Felt pretty strong despite some stiffness in the old legs. A few weeks ago I failed going for 5 reps at 140 Kg but these three went up pretty solid. I backed it down though, I wanted to save some strength for the workout.

WOD: AMRAP in 24 minutes of
3 hang power cleans - 80 Kg (176.4#)
5 bent over rows - 20Kg kettle bells (one in each hand)

Score/Time: 32 rounds on the button
calories burned (including focus & WOD): 808

The Rx was 60 Kg but I went after it with 80 Kg. I tried a few reps at 70 Kg when we were warming up and I could feel the difference, but i didn't think it would be challenging enough towards the end. I figured it was only three reps and 80 Kg was doable.

I'm glad I gutted it out and didn't lighten the load part way through but I'm glad this one is over. The cleans weren't that bad until towards the end when I was so sweaty that it was hard to grip the bar with my hands. The bent over rows is what killed.

WOD #2 coming up this evening with Scott. It should be good, he mentioned picking one of the WOD's from some other sectional. All of which are pretty tough so we'll see what happens.

Nutrition - 3/25

8:00 am (post WOD)
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
2 cups broccoli
1 apple
3 Tbsp almond butter

12:30 pm
6 oz. broiled flank steak
3 cups roasted brussel sprouts
1/3 cup macadamia nuts

4:15 pm
3.5 oz. grilled chicken breast
3 large celery stalks
1/3 cup raisins
1/3 cup brazil nuts

7:50 pm
6 oz. saute'ed organic grass fed ground beef - saute'ed with bell peppers, onion, garlic, sea salt, black pepper, red pepper flakes and more!
4 large red cabbage leaves (as wraps)
1 small avocado
3 Tbsp salsa

118 oz. water on the day.

Fitness - Weighted Pull Ups & Dips, WOD w/vest - 3/24

My legs are pretty sore from yesterday. I can tell there's a lot of LA build up floating around in there. So, I rolled out and hit up a nice, long stretch session before out workout.

Focus: Weighted dips and weighted pull ups, 5x5, working up to heaviest set
heaviest 1x5 for pull ups - 28 Kg added
heaviest 1x5 for rind dips - 40 Kg added

WOD w/10# vest: 3 rounds for time of
20 air squats
20 push ups
20 pull ups
400m run

Score/Time: 9:45
Calories burned (focus & WOD): 585

It felt really good to get this with the vest. Mine was the first sub 10 minute time on the board and I rocked the vest. I was a little nervous because I hadn't done butterfly kips with the vest before and I wasn't sure how they'd hold up.

I got through the first set unbroken and on the second set I got to 18 before slipping off the bar, I could have had them unbroken though. The last set I broke up into 2 sets of 10.

Because of yesterday's second WOD, my legs felt heavy on the runs and fatigued during the squats, but I was happy non the less.

Nutrition - 3/24

8:00 am (post WOD)
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1 Tbsp organic unsweetened cocoa powder.
8 oz. steamed sweet potatoes & yams with cinnamon

8:50 am
4 oz. organic grass fed ground beef
4 large carrots
1/3 cup walnuts

12:30 pm
6 oz. broiled flank steak
3 cups roasted brussel sprouts
1/2 cup almonds

4:20 pm
3.7 oz. chicken breast
2 cups broccoli
1/3 cup pecans

7:45 pm
6 oz. baked salmon with lemon, sea salt, black pepper, thyme
Salad - 3 cups organic mixed greens, 1/2 cup cherry toms, 1 cup mushrooms, 3 large radishes.
3 Tbsp paleo dressing

10:00 pm
2 Tbsp almond butter
1/2 cup raisins

Fitness - Two-A-Day, WOD #2 - 3/23

I worked with Scott this afternoon for my second WOD of the day. I've got three two-a-day slated for this week (Tuesday, Thursday and Saturday), all of them with Scott. If today was any indication, I'm going to be wrecked this week.

WOD #2: 3 rounds for time of:
50m tire drag (25m running forward, 25m running backward) - 110#'s including tire
7 push press - 50 Kg
7 front squats - 50 Kg
7 thrusters - 50 Kg

Score/Time: 7:44
Calories burned (WOD only): 401

This was a great effort. Tim Tolliever (who placed third overall at the WA sectionals) also trains at our gym a couple times a week. Scott put him through this workout earlier in the day and his time was 9:09. So, I was pretty pumped to beat his time by over 1:30. Tim might be one of the best athletes I've ever seen in person.

Workouts like these are pretty terrible. It's all legs, all the time. And all of the movements are pretty quad-centric and afterwards it felt like the muscles in my legs were 8 times their size.

Fitness - Two-A-Day, Snatch Grip Deads & WOD #1 - 3/23

So, I've been looking for ways to train on my lifts without going for a max every time. With dead lifts, I've been working with lighter weight but working with chains and bands to that as you pull the weight off the ground, the resistance/weight gets heavier.

Today was a continuation of that, with snatch grip deads. Working with the snatch grip just makes it so you're pulling from a much lower position, getting that exaggerated range of motion. And it was certainly hard enough.

Focus: 5x5, cross sets dead lift
5x5 - 140 Kg (308.6#)

Today's WOD was one that I've been doing on my own a lot lately because I'm trying to get my double unders in check. Today's workout was weighted "Annie".

WOD: "Annie" (with weighted sit ups holding a weight overhead) is 50, 40, 30, 20, 10 of:
Double unders
Sit ups - 15 Kg plate

Score/Time: 16:35
Calories burned (including focus & WOD): 621

Nothing to be proud of here. The first round of 50 double unders went pretty well, but after that they gave me some trouble. The weighted sit ups were hard as well, they took some time and were super hard on the shoulders.

I've got another workout this afternoon, eating dinner then going to sleep as soon as possible :)

Nutrition - 3/23

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

8:50 am
4 oz. broiled flank steak
1 red bell pepper
1 orange
1/3 cup brazil nuts

12:50 pm
6 oz. grilled chicken breast
Salad - 3 cups organic mixed greens, 1 cup grape toms, 1/2 cup cucumber, 4 mushrooms, 3 large radishes.
3 Tbsp paleo dressing

4:10 pm
3.5 oz. organic grass fed ground beef
Ants on a log - 3 large celery stalks, almond butter, organis raisins

7:45 pm - Breakfast for dinnner!
3 eggs scrambled, 1 large link insernio's extra lean chicken sausage, 2 cups spinach, 1/2 onion, garlic, 1/2 large avocado, 3 Tbsp salsa.
1 cup prunes

110 oz. water on the day

Fitness - WOD w/10# vest, 3/22

There was no strength work this morning. Today is the 7th birthday for CrossFit Seattle so there was a little birthday workout at the gym today. It was simple, but oh so painful.

WOD w/10# vest: 7 minutes on, 7 minutes rest, second 7 minute round of:
Kettle bell clean & jerks - 20# kettle bells (44#'s)

Score/Time: R1-90 reps, R2-82 reps
Calories burned (warm up and WOD): 759

Holy cow! This was a deceptive workout. My whole body was wrecked when I was done. The Rx for the workout was 16Kg bells, but I needed to go heavier. Even with the heavier kettle bells there were only a few that beat my scores with the Rx weight.

I felt pretty good about this effort. It was one of those workouts that you just have to zone out and grind through each rep. Rest when you need to but only for a few breathes then pick em' back up and get to work.

I've got three two-a-days this week so I'm planning on being pretty tired come the end of the week.

Nutrition - 3/22

8:00 am (post WOD)
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1 Tbsp organic unsweetened cocoa powder.
8 oz. steamed sweet potatoes

9:00 am
3 hard boiled eggs
1 link Insernio's extra lean chicken sausage
4 medium carrots
1/3 cup walnuts

12:45 pm
5.7 oz. broiled flank steak
Salad - 3 cups organic mixed greens, 1 cup cherry toms, 2/3 cup cucumbers, 1 cup mushrooms, chopped parsley, 3 radishes.
3 Tbsp homemade paleo dressing

4:40 pm
3.5 oz. baked salmon
2 cups broccoli
1/3 cup almonds

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

120 oz. water on the day

Fitness - Two-A-Day, Level 2 Skills (Back lever success!) & Met-Con Classes, 3/20

Level 2 Skills Class:
We started the level 2 skills class with a lot of wrist mobility and shoulder warm up. We then got into some front really slow and controlled hanging leg raises and ab work in the handstand position. From the handstand position we'd post our back against the wall and lower our legs to a pike, then raise them back up until our heels were on the wall. The goal is to pivot at the hips and not let your back pull off the wall.

After the ab work we got into some from and back lever development. And for the first time I was able to nail and hold a back lever! I'm really excited to keep this gymnastics work going. The back lever felt great to pull off, I hit the position and held it for about 3 seconds. This got me really excited.

With the last bit of time we did a little AMRAP.

WOD: AMRAP in 10 minutes of
1 rope climb ascent
3 skin the cats
7 kettle bell dead lifts - 2, 32 Kg bells

Score/Time: 8 full rounds
Calories burned: 582


Level 2 Met-Con class:
We hit up a short, but heavy chipper today in the 21-15-9 format, sort of.

WOD:
21 Dead lifts - 118 Kg (260.1#)
21 handstand push ups
15 thrusters - 62 Kg (136.7#)
15 pull ups
9 full squat cleans - 84 Kg (185.2#)
9 ring dips

Score/Time: 6:13
Calories burned (WOD only): 301

This felt good. I really wanted to get under some heavy weight so this felt pretty good. I could tell my body was pretty tired. I think my time should have been more around the 5:30 mark.

Next time I think I'm going to up the weight, go for an ultra fast time at these same weights, or do 21 of each, 15 of each and then 9 of each. That would make this a long, heavy met-con. But that's the kind of work I need to be doing, and the kind of work I like doing.

Fitness - "Annie", Strict Press PR & WOD w/vest - 3/19

Warm up (untimed): "Annie" 50, 40, 30, 20, 10 of
Double Unders
sit ups

Today's focus was strict press and I was feeling strong from the get go. I felt confidant enough to go for a PR

Focus: Strict press, 5x3, working up to heaviest set
1x3 - 40 Kg (88.2#)
2x3 - 70 Kg (154.3#)
1x3 - 92 Kg (202.8#) PR! 2 KG over body weight.
1x3 - 80 Kg (176.4#)

Man, this was a fight for the last two reps. As soon as the bar cleared my forehead I pushed my head and chest through, which really helped a lot. Keeping good form was a must if I was going to make that lift.

WOD w/10# vest: 30 second max test match (I'll explain in more detail below)
25 Thrusters - Bar only, 20 Kg (45#)
14 Burpees
13 Cals on the rower
20 Kettle bell swings - 32 Kg bell

Score/Time: Rx'd
Calories burned (annie, focus & WOD): 829

Ok, I'll try to explain this killer workout as best I can.

The numbers in front of the exercises above indicate the max reps completed in one 30 second interval, 10 seconds rest between to get to the next station.

We weren't told what this number was or anything, just to go hard, all out for 30 seconds. I thought it was going to be a circuit day, 30 seconds at each station for x number of rounds with some rest between. But no, today's workout was much worse.

After we had our 1 round max sets done, we were told the scheme. We stayed at each station (in the order we started) for 4 minutes and every minute on the minute for 4 minutes we had to match our max set number.

So, once we started if it took me 35 seconds in to get 25 thrusters, i had 25 seconds of rest before the next minute where I would need to shoot for 25 again. If on minute 3 it took me 55 seconds to get 13 calories on the rower, I only had 5 seconds rest before the last minute to try to get 13 again. When we had done 4 minutes at one station, there was one minute of rest to get set up at the next station.

I was one of two to get that max number every minute for every exercise. It was 16 minutes of really hard work, it was deceptive. I'm Glad I finished with KB swings. If I had to finish on thrusters or burpees, I don't think I would have hit my number once. But KB swings are easy to zone out and grind through.

Two-a-day tomorrow with level 2 classes. I'm going to be sore.

Nutrition - 3/19

8:00 am (post WOD)
protein shake - 1 scoop (25g) whey protein isolate, 1 Tbsp organic unsweetened cocoa powder, 1/3 cup organic unsweetened coconut milk, 24 oz. water.
1 cup organic steamed sweet potatoes with cinnamon

9:00 am
3 hard boiled eggs (2 yokes)
1 link insernio's extra lean chicken sausage
4 large celery stalks
1/3 cup walnuts

12:35 pm
6 oz. organic grass fed ground beef
Salad - 3 cups purple cabbage, 1/4 Orange bell pepper, 1/3 large avocado, 3 Tbsp salsa, juice of 1/2 a lime

4:15 pm
3.7 oz grilled chicken breast
2 cups broccoli
3 Tbsp mixed pumpkin, sunflower and flax seeds

7:30 pm
6 oz. broiled flank steak with 3 Tbsp TJ's bbq sauce
4 medium carrots
5 oz. dried apricots
1/2 cup cashews

120 oz. water on the day

Fitness - Back Squat & WOD w/ vest - 3/18

Man, my legs were super fatigued this morning. They weren't really that sore, just super tired. So I stayed pretty light during our focus and luckily our WOD today was a relatively light one.

Focus: Back Squat, 5x3 cross sets
2x3 - 130 Kg (286.6#)
3x3 - 140 Kg (308.6#)

Wow, this felt heavy. I took it pretty slow and focus mainly on form each rep. I didn't really attack it with any intensity, my legs just couldn't go heavy with back squats today.

WOD w/ 10# vest: EMOTM for 20 minutes
Jumping back squat - bar only (20 Kg - 45#'s)
10 hanging ankles to bar

Score/Time: N/A
Calories burned (including focus & WOD): 557

This wasn't too bad at all. Trying to hold my grip is what gave me the most trouble. Although the squat jumps with the bar in the back rack position started to wear on my legs, it was only 5 reps. My abs started to feel it at about the halfway point. But my grip is what failed me, hanging from the bar.

I took a break from the ankles to bar for a few rounds and did knees to elbows. Not so much because of my stomach getting fatigued, but because i was having to re-set my grip so often with the ankles to bar. I was able to bang out the knees to elbows much faster, providing me with more rest before the start of the next minute.

It ended up working and I went back to ankles to bar after 3 or 4 rounds of knees to elbows.

I'm happy today was a light day.

Nutrition - 3/18

7:55 am (post WOD)
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
1 medium yellow bell pepper
1 Apple
3 Tbsp almond butter

12:20 pm
6 oz baked salmon with lemon, sea salt & black pepper
Salad - 3 cups organic spinach, 3 radishes, 1 cup grape toms, 1/2 cup cucumber, 2/3 cup cup chopped mushrooms, chopped parsley.
3 Tbsp homemade paleo dressing

4:15 pm
3.5 oz. grilled flank steak
2 large carrots
4 oz. prunes
1/3 cup brazil nuts

7:40 pm
5.5 oz. grilled chicken breast w/ 2 Tbsp TJ's bbq sauce
3 cups rosemary & garlic roasted brussel sprouts
1/2 large avocado
1/2 cup walnuts

120 oz. water on the day

Fitness - Two-A-Day WOD #2 - 3-17

I was pretty spent after "Elizabeth" this morning and I knew Dave had something pretty terrible waiting for me. I knew it was going to be bad when on Monday he told me he was thinking up a workout in the 30 minute range and he didn't know how it would go for me.

WOD #2 w/15# vest: 5 rounds for time
500m row
200m, 100# tire drag

Score/Time: 30:17
Calories burned (WOD only): 766

This one was all legs and lungs, what do you have in you, put your head down, gut it out and keep moving. There was no other excercise to break it up or provide a little rest for the legs. When I finished it felt like my legs were going to explode.

I don't know if there was a "worst" part (because it was all pretty terrible) but the most mentally challenging part was the first 100m of each tire drag. It's all uphill. I'd drag it from the gym down the short driveway and onto the street, make a hard left and up to the corner. And once I hit the street and made the turn, staring up that 100m hill was brutal.

But dave had it right on. It took me exactly 30 minutes to get this work done. And i felt like kind of a badass dragging a tire up and down the street past cars, houses and restaurants :)

Fitness - Two-A-Day, "Elizabeth" PR w/ vest - 3/17

I was stoked to get after it today. "Elizabeth" is one of my favorite Crossfit staple WODs. I have done it in a while and I was ready to bust my PR wide open.

We had a long warm up and stretching session, then warmed up with front squats. a few sets at light weight.

WOD w/10# vest: "Elizabeth" is 21-15-9 of
Squat cleans - 61 Kg (135#'s)
Ring dips

Score/Time: 6:11
Calories burned (including warm up & WOD): 586

My best time before today was 8:46. So this was a huge PR for me by over two and a half minutes, plus I was wearing the vest. Next time I try "Elizabeth" i'll be shooting for anything sub 6 minutes.

I probably could have gotten that today if I didn't wear the vest. Hopefully next time i'll be around the 5:40 mark. I'd love to take another 30 seconds off my time.

Nutrition - 3/17

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

8:45 am
3 hard boiled eggs (2 yokes)
1 link insernio's estra lean chicken sausage
2 cups broccoli
1/3 cup pecans

12:35 pm
Left over homemade red curry:

4:15 pm
3.5 oz. broiled flank steak
4 large celery stalks
1/3 cup walnuts

7:30 pm
6 oz. organic grass fed ground beef, saute'ed with red & orange bell peppers, onion, garlic, sea salt, black pepper, red pepper flakes, evoo.
4 large red cabbage leaves (as wraps)
1/2 large avocado
3 Tbsp salsa
a few dashes of hot sauce

120 oz. water on the day

Fitness - "Annie", Tabata Tuesday w/ vest - 3/16

Annie: 50, 40, 30, 20, 10 of
double unders
sit ups

No focus today.

WOD w/10# vest: Tabata Teusday
Full crossfit kettle bell swings - 32 Kg bell
Sit ups
Dumbbell push press - 35# dumbbells
Front squats - 2, 16 Kg (35#) kettle bells

Score(s)/Time: swings-101, sit ups-81, push press-117, front squats-92
Calories burned (including "Angie" & tabata WOD): 755

The score for each exercise was the accumulative score for every round. Instead of recording the lowest round per exercise.

Nutrition - 3/16

8:00 am (post WOD)
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1 Tbsp organic unsweetened coconut milk.

8:45 am
3 links insernio's extra lean chicken sausage
Ants on a log:
Celery, almond butter with flax seeds, raisins

12:30 pm
6 oz. grilled chicken breast
Salad - 3 cups organic spinach, 1/2 cup cucumbers, 3 radishes, 3/4 cup mushrooms, 1 cup grape tomatoes
3 Tbsp homemade paleo dressing

4:15 pm
3.5 oz. broiled flank steak
1 cup broccoli
1 orange
1/3 cup brazil nuts

7:45 pm
6 oz. baked salmon
14 asperagus spears
1/4 cup almonds

110 oz. water on the day

Fitness - Floor Press/Dead Hang Pull Ups & WOD - 3/15

Focus: 3 sets of max reps with floor press (just think of it as a dumbbell bench press) & dead hang pull ups.
Floor press with 32 Kg kettle bells, about 2 minutes between sets
1x23
1x17
1x12
Dead hang pull ups, about 2 minutes between sets
1x22
1x14
1x8

WOD: 6 rounds for total reps (between both arms) of:
1 minute of kettle bell snatches - 24 Kg bell
1 minute rest

Score/Time: 158 reps
Calories burned (including focus & WOD): 685

Nutrition - 3/15

7:55 am
Proties shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 24 oz. water.
1 cup steamed yams with cinnamon

8:50 am
2 hard boiled eggs
2 oz. flank steak
1 orange
1 cup cauliflower
1/3 cup walnuts

12:35 pm
5.5 oz. flank steak
Salad - 3 cups organic mixed greens, 4 mushrooms, 3 radishes, 1 roma tomatoe, 1/2 large red bell pepper.
3 Tbsp homemade paleo dressing

4:15 pm
3.5 oz. flank steak w/ 2 Tbsp TJ's bbq sauce
1 cup prunes
4 medium carrots
1/4 cup almonds

7:40 pm
Left over homemade red curry: 2 cans organic unsweetened coconut milk, chicken breast, shrimp, 1 onion, 1 orange bell pepper, LOTS of garlic, cauliflower, carrots, broccoli stems, red curry paste, sea salt, black pepper, red pepper flakes, juice of 1 lime.

Fitness - Two-A-Day, Level 2 Skills & Met-Con Class w/ vest - 3/13

Level 2 Skills Class:

We started off the class with some muscle up and plnage work on the rings. I also fooled around with front lever's and was actually able to hold one for about 2 seconds. Progress baby!

We then proceeded to blast our shoulders out of the galaxy. The goal was simple, how many strict press reps can you complete in 20 minutes at about half of our 1RM. I used 45 Kg (I've never done a one rep strict press max, by my three rep max is 92 Kg).

Score/Time: 161


Level 2 Met-Com Class w/10# vest: "Death by barbell" 43 Kg (95#'s on the bar) AFAP:
30 sumo dead lift high pulls
30 hang clean & jerks
30 power snatches (ground to overhead, no squat needed)
30 over head squats
30 lunges (15 per leg)

Score/Time: 10:10
Calories burned (including both level 2 classes): 1180

Fitness - Dead Lift Work & WOD w/ vest - 3/12

Focus: Dead lift, 5x3
I went up to 120 Kg on the bar but added chains and resistance bands to add some resistance and train my deads a little differently. It was productive for sure.

WOD: in teams of three: 20, 16, 12, 8, 4 of
Calories on the rower
push ups
pull ups

Score/Time: 10:58
Calories burned (Including focus & WOD): 620

Everyone had to complete each exersice at each level before moving down. There was a little bottle nexk at the rower to begin with but the tiny bit of built in rest was nice considering once it got to 12 reps of each, there was no rest. 12 calories went quick enough that right when you finished your pull ups, the teammate in front of you was just getting off the rower.

Nutrition - 3/12

8:00 am (post WOD)
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1 Tbsp organic unsweetened cocoa powder, 20 oz. water.
1 cup steamed yams with cinnamon

8:40 am
4.5 oz. grilled top sirloin steak
2 cups broccoli
1/4 cup almonds

12:40 pm
6 oz. chicken breast
Salad - 2 cups arugula, 1 cup spinach, 1 cup cherry toms, 1/2 cup cucumber, 4 sliced mushrooms, 4 radishes.
3 Tbsp paleo dressing

4:25 pm
3 hard boiled eggs (2 yokes)
4 large celery stalks
2 Tbsp pumpkin seeds

7:40 pm
Homemade curry - 2 cans organic unsweetened coconut milk, chicken breast, shrimp, 1 onion, 1 orange bell pepper, LOTS of garlic, cauliflower, carrots, broccoli stems, red curry paste, sea salt, black pepper, red pepper flakes, juice of 1 lime.
3 oz. dark chocolate (85% cocoa).

Fitness - Military Press & WOD w/ vest - 3/11

Well, I didn't end up taking an ice bath last night because it when I got home it was probably the least enjoyable thing I could think of and I just plain didn't want to do it. And although my legs are pretty sore today, they aren't as sore as i expected them to be, which is good! My chest, the front of my shoulders and lats however, are super sore.

Focus: Strict press, 5x5, build up to heaviest set
1x5 - 60 Kg (132.2#)
1x5 - 70 Kg (154.3#)
1x5 - 80 Kg (176.4#)
1x5 - 81 Kg (178.6#)
1x5 - 81 Kg (178.6#)

Yesterday's burpees killed my chest and shoulders today. This weight felt really heavy so I didn't try to push it. I've gotten 86Kg for a set of 5 but there was no way that was going up this morning. Instead of building up to a heavy set, I took it more as cross sets and tried to stay consistent.

WOD w/ 10# vest: Using a 40# dumbbell, 5 rounds for time of:
10 dumbbell split snatches (right arm)
10 over head lunges (weight stays in right arm, alternating legs)
10 dumbbell split snatches (left arm)
10 over head lunges (weight stays in left arm, alternating legs)

Score/Time: 9:17
Calories burned (Focus & WOD): 454

My legs were feeling the burn after I finished but I'm really happy with my time. Fastest time of the day by over 2 minutes.

I'm really trying hard to push through some walls and learn how to hold on and just keep grinding out work. So, today I just put my head down, focused and pretty much tried to work straight through. It worked pretty well.

Nutrition - 3/11

8:00 am (post WOD)
protein shake - 1 scoop (25g) whey protein isoloate, 1 Tbsp organic unsweetnened cocoa powder, 1/3 cup organic unsweetened coconut milk, 20 oz. water.

8:50 am
3 hard boiled eggs
5 medium carrots
1/3 cup brazil nuts

12:30 pm
6 oz. grilled chicken breast
Salad - 3 cups organic mixed greens, 2 radishes, 3 mushrooms, 1/2 cup cucumber, 1 cup cherry tomatoes.
3 Tbsp homemade paleo dressing

4:20 pm
3.5 oz. flank steak
2 Tbsp TJ's bbq sauce
2 cups broccoli
1/3 cup walnuts

7:40 pm
5.5 oz. organic grass fed ground beef suate'ed with bell peppers, onions, garlic, evoo, sea salt.
3 large red cabbage leaves (as wraps)
3 Tbsp salsa
1/2 large avocado
juice of 1/2 a lime

Fitness - Two-A-Day w/ vest, "Annie", WOD #1 & WOD #2 - 3/10

In an attempt to become a double under master, i'm coming in early and working in "Annie" (50, 40, 30, 20, 10 of double unders & sit ups) twice a week before my usual class. So far it's been good. Already my timing has improved and speed and coordination as well. Slowly but surely the "donkey kick" (as it's been dubed) is going away and i'm able to do them with straight legs. I still use way too much of my shoulders instead of wrists but that will get worked out eventually as well. I don't have a time for my "Angie" this morning because I must have hit a button on my watch and the timer stopped sometime during.

No focus before this morning's class, we just went over the movements in the WOD as a group to tighten up technique and whatnot.

WOD #1 w/ 10# vest: 60 seconds at each station, 60 seconds rest. 45 seconds at each station, 45 seconds rest. 30 seconds at each station, 30 seconds rest. 15 seconds at each station. Stations are as follows:
Wall Ball - 20#/10'
Hanging knees to elbows
Hang squat cleans - 62 Kg (135#)
Burpees

Score/Time: 189
Calories burned (including "Angie", Warm up & WOD): 588

WOD #2 w/ 10# vest:
2000m row
rest 5 minutes
100 burpees
rest 5 minutes
2000m row

Score/Time(s): 2000m row #1 - 7:14, 100 burpees - 6:11, 2000m row #2 - 7:38
Calories burned (including work and rest): 871

This was a pretty tough trio. I knew Dave was going to throw something pretty gnarly at me but this was not what I had in mind. The vest made all the difference. It sucks wearing that thing but I better get used to it. I'm supposed to wear it for all the my work in gym for the next 11 weeks of training.

When I got tired enough I splilt the burpees into sets of 10 then i'd stop for 5 deep breathes and continue with another set of 10.

The rowing was by far the worst part of it. I'd say the first row hurt a little more than the first, because I had more juice in the tank i pushed it harder than on the second one. The second row wasn't fun either though.

I might actaully take an ice back after all of today's work.

Nutrition - 3/10

7:55 am
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetnened coconut milk, 24 oz. water.
1 cup steamed yams with cinnamon

8:40 am
4 oz. chicken breast
1.5 cups broccoli
1/3 cup walnuts

12:20 pm
5.5 oz. organic grass fed ground beef suate'ed with bell peppers, onions, garlic, evoo, sea salt.
3 large red cabbage leaves (as wraps)
1/2 large avocado
juice of 1/2 a lime

4:14 pm
3.5 oz. salmon
4 medium carrots
2 Tbsp pumpkin seeds

7:30 pm
6 oz. flank steak
4 large celery stalks
1 apple with 3 Tbsp almond butter

10:00 pm
2.5 oz. salmon
1 cup prunes
2 Tbsp sunflower seeds

Fitness - Muscle up work & Team WOD w/ weight vest - 3/09

Focus: Muscle ups

WOD with 10# weighted vest: in teams of 3, AMRAP in 15 minutes of
Max full kettle bell swings - 24 Kg bell
Max ring push ups
200m row

Score/Time: Individual score - 256, Team score - 756
Calories burned (focus & WOD): 510

The way this worked was each team member started on one of the exercises and the ones on kettle bell swings and push ups cranked out as many reps as possible while team member 3 is on the rower. Then switch and keep rotating through the movements having the person on the rower be the time keeper for trying to get as many reps of the other two movements as possible.

Nutrition - 3/09

7:55 am (post WOD)
protein 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 oz. organic grass fed ground beef
1.5 cups broccoli
1 orange
1/4 cup almonds

12:35 pm
5.5 oz grilled chicken breast
Salad - 3 cups organic mixed greens, 1/2 cup cherry tomatoes, 4 large mushrooms, 2 large radishes, 1/2 cup cucumber. 1/4 cup chopped parsley.
3 Tbsp home paleo dressing

4:15 pm
3.5 oz. broiled flank steak
4 large celery stalks
1/3 cup brazil nuts

7:40 pm (Breakfast for dinner!)
3 scrambled eggs, 2 links Insernio's extra lean chicken sausage, 1 medium red bell pepper, 1/2 large onion, 3 cups spinach, 1/2 large avocado, evoo, garlic, sea salt, black pepper.
1/4 cup dried apricots


110 oz. water on the day

Fitness - "Annie", Back squats & WOD w/ weight vest - 3/08

Warm up: "Annie", 50, 40, 30, 20, 10 of
Double unders
sit ups

Focus: Back squat, 5x5 building up to heaviest set, then take 25% off and hit a max rep set
1x5 - 120 Kg
1x5 - 140 Kg
1x5 - 155 Kg
1x5 - 165 Kg
1x19 - 120 Kg

WOD w/ 10# weight vest: AMRAP in 12 minutes of
8 straight leg dead lifts
8 hanging leg raises

Score/Time: 12
Calories burned (warm up, focus & WOD): 836

Nutrition - 3/08

5:30 pm (Fasted food until this meal)
6 oz. salmon with lemon, sea salt, black pepper
3 cups roasted brussel sprouts
1 cup walnuts

9:30 pm
3 oz. broiled flank steak
1 cup prunes
1/2 cup pecans

Fitness - Level 2 WOD in the park - 3/06

WOD: 10, 9, 8. . . 2, 1 (with a 50m sprint between each station)
Push up pass-throughs (posted up on kettle bells)
Kettle bell clean & front squat - with 2 24Kg bells

10 push up pass-through's then a sprint to the clean/front squat station. Then a 50 m sprint back to the push up pass through station.

Fitness - Weighted pull ups/Dips & WOD, "Christine" Sprints - 3/05

Focus: Weighted pull ups & Dips, 3x5 of each

WOD: "Christine" Sprints, 5 rounds in groups of three
150m row
8 Dead lifts - Bodyweight (90Kg)
12 box jumps - 24"

Time: 10:11
Calories burned (Focus & WOD): 636

Fitness - Farmer's walk & WOD - 3/04

Focus: Heavy farmer's walk

WOD: AMRAP in 20 minutes of
3 front squats
3 push press
3 thrusters
5 pull ups

Score/Time: 24 full rounds
Calories burned: 698

Nutrition - 3/04

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

9:00 am
3 hard boiled eggs (2 yokes)
1 oz. grilled chicken breast
1 cup broccoli
1 small apple
3 Tbsp almond butter

12:40 pm
6 oz. ground beef saute'ed with bell peppers, white onion, garlic, evoo, sea salt, paprika, black pepper, red pepper flakes.
Salad - 3 cups red cabbage, 1 small avocado, 3 Tbsp salsa, juice of 1/2 lime.

5:30 pm
6 oz. baked salmon with lemon, sea salt & black pepper
3 cups garlic/rosemary roasted brussel sprouts
1/3 cup almonds

9:00 pm
6 oz. dried apricots
1/4 cup brazil nuts
4 oz. beef jerky

Fitness - Hang Power Snatch & WOD - 3/03

Focus: Snatch and hang power snatch

WOD: AMRAP in 12 minutes
5 hang power snatch - 52 Kg (115#)
10 ring push ups

Score/Time: 14 rounds
Calories burned: 450

Nutrition - 3/03

8:00 am (post WOD)
"Reload" recovery drink
protein shake - 1 scoop (25g) whey protein isolate, 1/3 cup organic unsweetened coconut milk, 1/2 Tbsp organic unsweetened cocoa powder, 20 oz. water.

8:50 am
3.5 oz grilled chicken breast
5 large celery stalks
1/3 cup walnuts

12:30 pm
5.5 oz. broiled flank steak
Salad - 3 cups organic mixed greens, 1 cup sungold toms, 2 large radishes, 3 large mushrooms.
3 Tbsp homemade paleo dressing

4:30 pm
3.5 oz. grilled chicken breast
2 cups broccoli
1/3 cup almonds

7:45 pm
5.5 oz. ground beef - saute'ed with bell peppers, onion, paprika, sea salt, red pepper flakes, black pepper, evoo & garlic.
4 large red cabbage leaves (as wraps)
1 avocado
2 Tbsp salsa
a few dashes of hot sauce

Washington Sectional Results! 7th Overall!

What a weekend. Lot's of emotion, excitement, fun and hard work. I don't know if I've ever been as drained and sore as I am right now (and will be for the next week). The top 20 move on to compete in the Regionals at the Puyallup fairgrounds May 15-16th.

Here's all the WOD's and my score/time for each and my place for each workout.

-SATURDAY-

1st WOD: EMOTM for 8 minutes of
A short sprint (probably about 80m)
Max reps shoulder to overhead - 155#
Score/Time: 71 reps
Place: 2nd

2nd WOD: AFAP
40 Handstand push ups
40 front squats - 155#
Score/Time: 6:29
Place: 7th

3rd WOD: Fight gone bad style, 3 rounds for total reps (cals on the rower)
1 minute wall ball shots - 20#/10'
1 minute power snatch - 95#'s
1 minute box jumps
1 minute row for calories
1 minute rest
Score/Time: 273
Place: 24th


-SUNDAY-

1st WOD: 3 attempts at 5 rep dead lift max, taking heaviest weight completed
Score/Time: 425#'s
Place: 14th

2nd (and final) WOD: 5 rounds for time of
approx 60m sled push (bear crawl style) - loaded with 145#'s
18 double under's
4 muscle ups
Score/Time: 12:47
Place: 45th (damn!)

I'm extremely pleased with my results. I was 3rd overall going into the last event of the weekend. but that last met-con killed me. the double under's gave me a lot of trouble. I got all the muscle ups no problem except I spent over a minute trying to get the last one, which was super frustrating.

It was an awesome experience competing with friends (Loren & Brad, it was an honor!) and spending some time with the guys at Kirkland CrossFit (where it all began for me). I can't say enough good things about all those members/coaches.

Next up, a week off to recover and then it's back on the training. Regionals will be the next step where the top 20 from Washington, Oregon, Idaho, Nevada and the top 3 from Alaska will compete for the 3 slots available to compete in the 2010 World CrossFit Games down in Aromas California.