Fitness-3/27-"The Bionic"

Friday WOD-"The Bionic"

Today, we revisited "The Bionic." This was the first workout we competed in at the inaugural Jogo Throwdown Challenge on 2/21/09. It brutalized me at the comp. I came out of the gates strong and at a crazy pace only to hit a serious wall having to scratch and claw through to the finish. It was intense. 

"The Bionic" is 5 rounds for time of:

-6 x sumo-deadlift high-pull, 95#

-6 x burpees

-6 x front-squat, 95#

-6 x american kb swing, 24kg

-6 x hang power snatch, 95#

time=9:18

Not a bad effort. My time at the "Throwdown" was 10:54. So, a pretty significant improvement today. It's interesting to note that on the day of that competition, my body weight was 276 pounds. This morning, a little over a month later, the same scale read 262 pounds. It's crazy how much of a difference the extra weight can make. And it's even crazier, that in the last month and 15 or so pounds, I've noticed a huge boost in performance. I feel like the last 10-15 pounds off have made a much bigger difference than the 30-40 before them. In other words, the difference in my performance between me at 310 and me at 275 doesn't seem nearly as dramatic as does the difference in performance between me at 275 and me at 262. I'm stoked to see what the next few months hold. For the first time in my adult life, the 230's are pretty realistic. 

Nutrition-3/27

Friday

8am

-4 oz. beef petite sirloin

-large banana

-8 oz. strawberries

-medium apple

12pm

-6 oz. chicken breast

-8 oz. carrots

-8 oz. strawberries

-medium apple

3:30pm

-3 oz. chicken breast

-large banana

-small apple

-1/8 cup almonds

6:45pm

-2 oz. chicken breast

-2 hardboiled eggs

-8 oz. strawberries

-8 oz. carrots

-1/8 cup almonds

8pm

-big bowl of chocolate peanut butter cup icecream

9-11pm

-1 large hawaii'n pizza (seriously, a whole pizza)

-100 oz. water on the day

Nutrition-3/26

Thursday

7am
-4 oz. beef petite sirloin
-1 hardboiled egg
-1 cup blueberries
-medium apple

11:15am
-5 oz. chicken breast
-1 hardboiled egg
-1/4 cup almonds
-medium apple
-1 cup strawberries

3:15pm

-4 oz. beef petite sirloin

-1/8 cup almonds

-medium apple

6:45pm

-4 oz. beef petite sirloin

-1/8 cup almonds

-medium apple

9pm

-4 oz. chicken breast

-8 oz. strawberries

-large banana

-1/4 cup almonds

10pm

-handful of chocolate covered almonds

11pm

-big bowl of reeses pieces peanut butter cup ice cream 

-126 0z. water on the day

Fitness-3/25-Rest Day

Wednesday-Rest Day

Ahhh, a much needed rest day. I was only two hard days on but after some heavy deadlifts and tough overhead work yesterday and the "filthy" on Monday, rest is needed and justified. Not total rest though. Before I left work today, I threw on the shorts and got a sweat up. Worked my way through the CrossFit warm-up and then hit a easy 1k row and 8oom run. Was done in 20 min with all of it and felt very good after.

Then I coached an open gym session at Jogo which is always a treat. It was a pretty quiet day at the gym and I only had a couple people in my class but they gutted their way through a gnarly ab-wheel tabata. One gal in particular gave a gritty effort. She's been away from the gym for 3 weeks due to illness and life circumstance. She came back, Monday, to a lovely "welcome home" wod; the "Filthy Fifty." I think she was just about bed ridden the next day. And here she comes Wednesday, to what's usually a light day at Jogo, and ends up grinding her way through a very tough tabata. Got to give it up for her. And gotta give it up for all the ladies of CrossFit. There are some real fire-breathers out there. They're proving that not only can they hang with the fellas, often, they can beat us. Trust me, I wouldn't want to mess with some of 'em.

Check out this video montage of a fire-breather out there named Jeannie Bassi. She owns a CrossFit affiliate in Virginia and she is one bad-ass chick. She's sure to be a top competitor at this year's games.  

Nutrition-3/25

Wednesday

7am
-2 hardboiled eggs
-2 oz. chicken breast
-1 cup blueberries
-medium apple
-1/4 cup almonds

8:30am
-2 shot 16 oz. americano

11:15am
-4 oz. chicken breast
-8 oz. carrots
-1 cup blackberries
-1/8 cup almonds

3:15pm

-3 oz. chicken breast

-1 hardboiled egg

-1 cup strawberries

-medium apple

-1/8 cup almonds

6:15pm

-3 oz. chicken breast

-4 oz. carrots

-medium apple

-1/8 cup almonds

8pm

-2 oz. beef petite sirloin

-2 hardboiled eggs

9pm(beerbles with the fellas)

-two 22 oz. boundary bay scotch ales

10pm(movie:i love you man)

-handfull of peanut m and m's

-few handfulls of popcorn

-movie was hilarious, go see

-126 oz. water on the day

Fitness-3/24-deadlift, "Mini Nancy" , overhead squats

Tuesday WOD-"Mini Nancy"

Started the workout with max effort 3 x 3 deadlift and 3 x 6 box jumps
-finished my second set of deadlift at 405# and felt a little back pull so I stopped
-finished box jump at 41"

Not my best max effort day but made the right decision to back off. It's tough, but sometimes you just have to concede to your body.

Next we did a met-con for time. It was a take-off of "Nancy" which is 5 rounds for time of 95# overhead squats and 400m run. We did 3 rounds in the same fashion and called it "Mini Nancy."

time=7:17

This was a good effort but not good enough. My best "Nancy" time is in the 14 minute range and my goal for this workout is to break 12 minutes. I think I would have improved significantly over my 5 round time at the pace I set today but I wouldn't have been close to the 12 minute barrier. Always work to be done.

I finished the day with some easy overhead squat work. It's been a while since I worked on overheads because my right shoulder's been giving me a little trouble. But, it felt good during the overheads in the wod so I decided to put in a little work. Started light and worked up:

5 x 135#
5 x 155#
3 x 175#
5 x 135#

Shoulder was talking to me on the set at 175# so I stopped short of 5 reps. My best set is 5 x 185#. Felt like I could have destroyed that today if not for the shoulder issues. Again, important to listen to the body. Shoulder has been improving and don't want to make it worse. If all is well I'll go again next week and should pr.

Nutrition-3/24

Tuesday

8:30am
-3 hardboiled eggs
-3 oz. chicken breast
-1 cup blueberries
-1 cup blackberries
-1 cup strawberries
-small apple

9:30am
-2 shot 12 oz. americano, black

12:45pm

-4 oz. beef petite sirloin

-8 oz. carrots

-1 cup blackberries

-medium apple

-1/4 cup almonds

4:30pm

-3 oz. chicken breast

-1/8 cup almonds

-4 oz. carrots

-small apple

8:15pm

-4 oz. beef petite sirloin

-1 hardboiled egg

-1 cup blueberries

-4 oz. carrots

-medium apple

-1/4 cup almonds

500mg Ca, 200IU vit D3, 250 mg Mg

-100 oz. water on the day

Fitness-3/23-"Filthy Fifty"

Monday WOD-"Filthy Fifty"

The "Filthy Fifty" lives up to it's name and is a real grinder. 10 different exercises performed 5ox each for a total of 500 repetitions completed as fast as possible. Ouch.

Starting with the first exercise, complete 50 repetitions before moving to the next. Perform exercises in the order listed. Complete 50 reps of each as fast as possible of:

-box jump, 24"
-jump pull-ups
-american kb swings, 16kg
-walking lunge
-knees to elbows
-push press, 45#
-ghd back extensions
-wall ball shots, 20#
-burpees
-double unders

time=29:33

This was a decent time but I was not satisfied. I started off on a mean pace and then knees to elbows destroyed me. I think they may have taken me almost 6 minutes. Other than those, the burpees were tough, everything else was doable. I just need to find another gear, didn't have it today. Next time, I'd like to break 25 minutes. We'll see.

Nutrition-3/23

Monday

7am
-3 hardboiled eggs
-3 oz. chicken breast
-1 cup blueberries
-1/2 cup strawberries
-medium apple

8am
-2 shot 12 oz. americano, black

11:30am
-4 oz. beef petite sirloin
-1/4 cup almonds
-1 cup strawberries
-1 cup blackberries
-8 oz. carrots
-small apple

3:15pm
-3 oz. chicken breast
-1 cup blackberries
-small apple
-1/8 cup almonds

5:45pm

-3 oz. chicken breast

-4 oz. carrots

-small apple

-1/8 cup almonds

8:30pm

-4 oz. beef petite sirloin

-small apple

-4 oz. carrots

-1 cup blueberries

-1 cup blackberries

-1/4 cup almonds

-100 oz. water on the day 

Fitness-3/21-"Cindy on the Run"

Saturday WOD-"Cindy on the Run"

Not even a full 24 hours after "Murph" and I was back at it with some of my commrades. Today's wod was a take-off on "Cindy."

"Cindy" is max rounds in 20 minutes of:
-5 pull-ups
-10 push-ups
-15 squats

We performed a similar workout I'm calling "Cindy on the Run." The numbers of repetitions were the same. The difference was we did this wod @ lake padden and there was running in between stations whereas normally the wod is performed without any running at all. About 200 meters total per round.
We decided to do 5 rounds for time.

time=14:40

Going into it, I thought I was fine. Suprisingly, I wasn't too sore from "Murph" mere hours earlier. After about 1 round though, I was gassed. There wasn't much left in the tank. Clearly my body needs some rest.