Wednesday 100120

Press
1-1-1-1-1-1-1

3 Rounds
15 Push-Press, 95/65 lbs
15 Overhead Lunges, 95/65 lbs
15 Box Jumps, 24/20 lbs
Post loads and times to comments.

145 Press; 14:45

Tuesday 100119

Rowing “Helen”
3 Rounds
Row 400m
21 KB Swings (1.5/1)
12 Pull-ups
Post time to comments

12:36

Wednesday 100113

Row 5K
22:10 PR

First time I ever did the 5K. Why I agreed to do this the day after Angie, I will never know. Hands are a bit raw.

Breakfast: 2 Boiled Eggs, Orange, Walnuts

Tuesday 100112

Angie:
100 Pullups
100 Pushups
100 Situps
100 Squats

24:53 Rx’d. First time I have done the WOD with all 100 pullups. Smoked. Definitely need to remember mind over matter for this workout.

Breakfast: 2 Boiled Eggs, almonds, banana
Snack: Jerky, Walnuts
Lunch: Grilled Chicken with Mango Salsa, Salad: Romaine, carrots, broccolli, Mushrooms, sunflower seeds, oil/vinegar
Dinner: Salad: Arugula, Rotisserie Chicken, Walnuts, Brian’s dressing

Monday 100111

Crossfit Total +BP

SQ: 365, SP: 155, DL: 335 = CFT: 855

BP: 255 = CFT+BP: 1110

Feel OK about the lifts.  DL should be higher.  Tried 365 but couldn’t move it.  Weight is starting to come off.  Had a headache all afternoon from dietary change.  I should not have treated my body so bad during the holidays.  It is getting it’s revenge.

Breakfast: 2 Boiled Eggs, Apple, walnuts

Snack: Jerky, Walnuts

Lunch: Salad: Romaine, Chicken, onion, broccoli, tomato, sliced almonds, olive oil & orange

Snack: Jerky, Walnuts

Dinner: Salad: Arugula, Rotisserie Chicken,  Walnuts, Brian’s Mustard Vinagrette

Sunday 100110

Began Paleo Challenge today.

Breakfast: 2 scrambled eggs, fresh salsa, fresh guacamole

Lunch: tuna, almonds, apple

Snack:  Beef Jerk

Dinner:  Rotisserie Chicken, strawberries, blueberries

Wednesday 091230

Jerk
1-1-1-1-1-1

42 8ft Wall Ball, 20/12 lbs
21 Pull-ups
30 Wall Ball
15 Pull-ups
18 Wall ball
9 Pull-ups
Post loads and times to comments.

Push Jerk: 205# PR

METCON: 8:33

Tuesday 091229

As Many Reps as Possible in Four Rounds:
1 Minute Power Clean and Jerk (95/65)
1 Minute Row
Rest 4 Minutes
Post total reps to comments

112 Rx’d   Could have driven it harder on the first round.

Heard about the Paleo Challenge that is starting on January 10th at PCF.  Since I gained a bunch of weight over the holiday, I think it is something I will attempt.

Wednesday 091216

Push-Jerk
3-3-3-3-3
Rest
AMCaloriesAP in 3 Minutes
Row
-
Rest 60 seconds
-
AMRAP in 3 Minutes
3 Burpees (jump and touch the pullup bar at the top of each burpee, 8′ for men, 7′ for women)
3 Chest-to-Bar (CTB) Pull-ups
-
Rest 60 seconds
-
AMRAP 3 Minutes
1 x Power Snatch, 95/65 lbs
1 x Snatch Balance, 95/65 lbs
1 x Overhead Squat, 95/65 lbs
1 x Hang Squat Snatch, 95/65 lbs

Post loads for all Jerk sets, post calories for row, post rounds for Pullup/Burpee, post rounds for Snatch Complex to comments.

95-135-155-185PR out of time; 54 cal; 5 rounds; 4 rounds

I enjoyed the programming of a strength workout with a MetCon all in the same day, even though it took a long time. 

I have given much thought to things and I think the biggest hinderence to my performance has to be diet.  I have gone through many different theories on diet and have stuck with some for long periods of time… years in fact.  For now, I am going to try to get into Paleo.  I have done this recently, but fell off relatively quickly, as I found that when I chose to cheat, it was hard to control myself and I ate enough calories for about three days in one meal.  So, I have decided to take the step to post my intake on here.  That will help keep me in control as my CF trainers can comment and let me know what I am doing right and wrong.  Mentally, if I am forced to put something on here for all to see, then I am much more likely to stick to it, if for nothing else but to avoid embarrassment.

Breakfast – 2 HB Eggs; 1/2 c. canteloupe

Snack- Apple and Almonds

Tuesday 091215

“Nancy”
5 Rounds
400m Run
15 Overhead Squats (95/65)
Post time to comments

17:17 Rxd. 

PR  In July did this is 19:10 with 75# OHS.  This workout was fun.  I saw it come up last week on the main page and wondered where I would score… Now I know.  I ran well the first round and trailed off immensley.  Conversely, I was not prepared to OHS 95# 15 times per round and had to break it up in the beginning, but got stronger with them toward the end.  That could be a function of not running as fast and being out of breath, but I think it is because by then the groove was greased.