Aug 25 2012

WOD 

5min AMRAP: row @2K pace 1189m - this feels (and is when crunching numbers) slower to me than it should have been

rest 5 min

5min AMRAP: 15 box jumps (20'), 20 walking lunges 4 rounds + 5 BJ - Killed the box jumps, very pleased with that and very unusual for me; oddly the lunges were f'ing hard.. difficulty getting my knee all the way to the floor. Typically lunges are my moneymaker :/ But proudly, I just pushed through.

rest 5 min

5min AMRAP: 15 KBS (16kg), 10 DU 4 rounds +1 KB - All KB swings unbroken, nice controlled breathing until last round; DUs were nasty the first two rounds but then I strung together 10 for the remaining 2 rounds. I am pleased with that. CHEST UP!

Aug 24 2012

WOD

15min Double Under practice was able to stay more calm and complete sets of 10-12. Still a bit pike-y but MUCH better. Realized the more pike-y I get, the faster I try to jump. Also, concentrating on keeping my chest up has helped.

High Bar Back Squat

Set 1: 12 @75% 145

Set 2: 10 @80% 150

Set 3: 9 @80% 150

Set 4: 8 @85% 160

Realized that I am engaging my hips more like a low-bar back squat. Chest is still staying up simply because the bar is high on my back. Worked the last two sets concentrating on knees out vs. hips back. Noah watched a few sets, mentioned the same about my hip engagement. Also mentioned I might need more ankle mobility. Which leads me to not heavy lifting when I have limited time - I only rested about 1-2min btwn sets and did 2-3mins mobility before lifting. Need much more rest and mob time.

3 Rounds:

15 GHD sit-ups, rest 1 min These were fine, a little sore the next day but nothing bad.

3-6 RDL @ 31x1, rest 1 min set 1: 65#, Set 2: 95, Set 3: 125 should have started heavier, these were relatively easy until my last set

3, 4sec handstand negative, rest 1 min worked on bringing knees down at end of negative

Aug 22 2012

WOD @90% effort

12 rounds

30 sec KBS

30 sec active rest

30 sec 5 burpees then AMRAP pull-ups

30 sec active rest

16KG bell

Round 1: 16/4

Rd 2: 15/3

Rd 3: 15/3

Rd 4: 13/3

Rd 5: 13/3

Rd 6: 13/3

Rd 7: 13/3

Rd 8: 13/3

Rd 9: 13/3

Rd 10: 13/3

Rd 11: 13/3

Rd 12: 15/3

In my attempt to stay at the same pace each round, I kept my pull-ups low. I think I could have gone 5-6 for 1/2 and then dropped down, but not the goal. Moved easily through the first 13 set, the last two I was definitely pushing myself to keep moving. Could perhaps have used a heavier bell and done less reps?

Also - thought today.. this seems to be how I move through most, if not all, of my WODs. Wondering if my problem is kicking in the extra 10%, not holing steady at 90%?

Food

morning: 1/2 banana, 1/2 OOTB cocoa bar, OOTB muffin

afternoon: fistful of pork and scoop of root mash from last night

evening: chicken tacos - paleo-style :)

August 21 2012

WOD

20mins to establish 1RM power snatch

Outside of a few WODs here and there, I haven't really executed snatches - power or otherwise -since working towards the Open. Yeah, a long time. And my form today was disastrous. I got up to 95# relatively quickly, but the difference between 85 and 95# was very clear.. feet were getting wider, I was not dropping under the bar.. at all really. I struggled with 100# for about 3-4 mins and finally got it up, but simply because I got more power through my hips, bar got higher, and I could muscle snatch it over my head. Fail.

Bench Press

Set 1 6 reps@ 50% 65

Set 2 6 reps@ 60% 75

Set 3 4 reps@ 70 85

Set 4 3 reps@ 80 95

Set 5 2 reps@ 90 105

Set 6 1 rep @100+ 115

Set 7 1 rep@ 100+ 125

I wasn't sure what to use as my 1RM for bench, so I started with 100# (I think I have done a real bench press maybe once before.. ever!).  I was also working with the safety bars on the cage.. kinda freaky. So I didn't max out.. but I got close. Was pleased to get 125 up and think I could have gotten another 10#s on the bar.

Rest 10mins then AMRAP at 85% best lift.

Since 100# wasn't pretty, I used 95# as my best lift. So I did this AMRAP at 80# .. set a goal of 10 reps for myself. At 8, was starting to feel myself pull fwd on my toes, but finished up at 10reps. Def an exhaustive effort here.

Food

Morning: Coffee and OOTB muffin

Afternoon: chicken, greens w/goat cheese

Evening: pork roast and carrot/sweet pot mash (both paleo prepared), one glass of red wine

August 17 2012

2 rounds:

Row 500 meters

rest 90 seconds between rounds

R1: 1:57

R2: 2:00 

Rest 20 minutes and foam roll.

added in hamstring mobility here

5 rounds:

100m sprint

rest as needed.

R1: 17:50

R2: 17:78

R3: 17:22

R4: 18:33 (truck unloading beer and car pulled right in front of me - lame)

R5: 17:28

rested 90 seconds between rounds.

Food

Morning: banana

Afternoon: meat patty (grass-fed obvi ;), about 1/4lb)

Dinner: went to Cava for dinner w/friends. Had one martini and lots of veggie and meat mezze.. thought that was successful :)

I am starting to realize that its most likely my eating timing that's throwing me off right now.. ie. I get up at 6am, head to DCF until 1:30 or 2pm, and don't eat until I get home.. or eat something small like piece of fruit. I need to be more prepared and eat meat patties, egg muffins, etc. in the morning at DCF.

August 15 2012

10min AMRAP

6 burpees

9KB Swings (16kg)

12 wall ball (12#, 9")

6 rounds + 15 reps

MAKE-UP: 3 min Double Unders: 80

Food

Morning: 1/2 dinner portion of chopped salad (no cheese)

Afternoon: mexican w/JJ sooo one margarita, fried plantains, guacamole .. probably two handfuls of chips. And ok, just because I am trying to be honest here, I did have a child's size gelato too! Two small scoops, I sweat that's it!! LOL I tried really hard :)

Dinner: Everyday Paleo Butter Chicken

Yoga Bliss

Had a wonderful class at Dancing Mind today (4:30pm).  Successfully jumped from crow (12 second hold!! PR!!) into chaturanga. So awesome.

Food

morning: two beef bratwurst and 1/2 cup yogurt (grassfed milk), 2 cups coffee

afternoon: almond bread w/berries

dinner: chopped salad, 2 pieces of veggie pizza (sad face - I had intended to just have salad.. pizza 1, JL 0 - up side, chopped salad for lunch tmrw!! LOL)

Aug 13 2012

High Bar Back Squat
Set 1.) 6 reps @50%  105#
Set 2.) 6 reps @60%  125
Set 3.) 4 reps @70%  145
Set 4.) 3 reps @80%  170
Set 5.) 2 reps @90%  190
Set 6.) 1 rep @100%
Set 7.) 1 rep @100%+ (optional)

Stopped at 190/1 rep. My back felt crunchy and my hips were shooting up first, out of the bottom. Was working off a 210 PR... though that was low bar. Its been a while since I worked with high bar and it shows.

 
...rest 10 minutes...

AMRAP @ 85% of best lift

Did this at 145# and lifted 8 reps.  Didn't go to failure..

3 minutes:
AMRAP Double Unders

Forgot to do this ..whoops! Will do Wed.

Food

morning: Cucumber salad, Out of the Box cocoa bar

almond milk iced chai tea

afternoon: 2 eggs and a fistful of sirloin, chili peppers

dinner: one beef bratwurst, cucumber salad, sauteed red/green peppers (w/olive oil)  

And we're back!

I will be posting WOD results and food intake, on this blog, starting TOMORROW! I heard my fans are dying to know all .. so here we go ;)