Fitness-4/9-pull-ups, "Mini Heart Breaker"

Thursday WOD-"Mini Heart Breaker"

We started the day with some pull-up work. It was supposed to be 5x5 weighted pull-ups. I can do kipping pull-ups like a madman now but...my strict pull-ups still leave a little something to be desired. It was pretty obvious (as if it hadn't been before) after today, I need to really work on dead-hangs. I started with just body weight dead-hangs for this workout and moved on to kipping pull-ups with slow negatives to finish. My 5 sets broke down as follows:

-3 dead hangs, 2 kips

-2 dead hangs, 3 kips

-2 dead hangs, 3 kips

-1 dead hang, 4 kips

-1 dead hang, 4 kips

After this we did a little variation of our "Heart Breaker" wod. We like these variations, especially when the time is shorter. 10 minutes and under workouts are right in my wheel-house. The "Mini Heart Breaker" was max rounds in 10 minutes of:

-10 kb swings, 24kg

-10 burpees,

-100m run

score=5 +2(100m run short of 6 rounds)

Nutrition-4/9

Thursday

7am
-3 links isernio's extra-lean all natural chicken sausage
-3 hardboiled eggs
-1 cup blueberries
-medium apple
-large banana

8am
-2 shot 12 oz. americano, black

11:30am
-6 oz. chicken breast
-4 oz. carrots
-medium apple
-1 cup marion berries
-1/4 cup almonds

3:30pm

-3 oz. chicken breast

-medium apple

-1 cup marion berries

-1/8 cup almonds

6:30pm

-3 oz. chicken breast

-4 oz. carrots

-medium apple

-1/8 cup almonds

8:30pm-10:30pm

-2 pints moose drool brown ale

11pm

-large chocolate and vanilla frosty

-10 chicken nuggets

-salami and cheese cold cuts (a lot)

-120 oz. water on the day

Fitness-4/8-Rest Day-"What If It Is All a Big Fat Lie"

Here's an article that everyone should read. EVERYONE. Enough said, feel free to ask me questions. 

"What If It Is All a Big Fat Lie"

Nutrition-4/8

Wednesday

7am
-3 hardboiled eggs
-1 link isernio's extra-lean all-natural chicken sausage
-3 oz. extra-lean black forrest ham (trader joes)
-small apple
-large banana
-1 cup blueberries

8am
-8 oz. cup coffee, black

11:30am
-4 oz. chicken breast
-4 oz. carrots
-1 cup marion berries
-medium apple
-1/4 cup almonds

3:30pm

-4 oz. chicken breast

-1 cup marion berries

-large banana

-1/8 cup almonds

6:30pm

-4 oz. chicken breast

-medium apple

-6 oz. carrots

-1/8 cup almonds

8:30pm

-2 isernio's extra lean all natural chicken sausage

-2 hardboiled eggs

-1 cup raspberries

-8 oz. carrots

-1000mg Ca, 400IU vit D3

-114 oz. water on the day

Fitness-4/7-"Elizabeth"

Tuesday WOD-"Elizabeth"

"Elizabeth" is 3 rounds, 21-15-9, for time of:
-full squat clean, 135#(I went at 185#)
-ring dips

time=20:30

What a brutal wod. I came into the gym today pretty sore and fatigued from "Kelly" a day earlier. As if that wasn't enough, we're starting to challenge ourselves at the gym to go heavier than the workout normally reads. Today, the goal for those of us over 160# was to go at 85% of body weight. Well, right now, that's about 225# for me which, in hindsight, I could pull off, but is pretty heavy given the repetitions. I went at 185#, just over 70% of bw. Leading up to the workout I had thought about modifying the clean so I wasn't catching the weight in full squat. But once I walked in the gym, I knew I couldn't live with myself if I did.

And, as it turns out, the cleans didn't really hold me up. It was the damn ring-dips. I've just got to the point where I can rip off a few ring-dips in a row and I didn't figure on them being as tough for me as they were. I should have known better. I figure they took me at least 2/3 of the time it took for the entire workout. To successfully finish the last set of 9, I probably had 20-25 attempts, the last couple taking me about 10 attempts. It was horrid. Talk about failure. But I finished. Just gotta keep on those rings. My chest and shoulders are wrecked.

Nutrition-4/7

Tuesday

7:30am
-3 hardboiled eggs
-3 links isernio's extra lean all natural chicken sausage
-1 cup blueberries
-small apple
-large banana
-1/8 cup almonds

8:30am
-2 shot 12 oz. americano, black

12:30pm
-4 oz. beef tip sirloin
-3/4 oz. cheddar cheese
-1 cup marion berries
-small apple
-large banana
-8 oz. carrots

3:30pm

-2 oz. beef tip sirloin

-1 cup marion berries

-medium apple

6:30pm

-large banana

-small apple

8:15pm

-4 oz. chicken breast

-4 oz. extra-lean black forrest ham

-1/4 cup almonds

-8 oz. carrots

-1/2 cup blueberries

-1 cup raspberries 

-114 oz. water on the day

-1000mg Ca, 400IU vit D3

Fitness-4/6-"Kelly"

Monday WOD-"Kelly"

Man, today was a "big man's" nightmare. I'm less of a "big man" than I once was, and significantly less of one than I was the last time we did this wod. "Kelly" is a real grinder. I came out of the gates hard on this one and hit a wall pretty quick. It took me a while to recover but once I did, I was able to finish pretty strong. The next time I see this one, I'll probably try to pace it from the start and see how I do. 

"Kelly" is five rounds for time of:

-400m run

-30 box jumps, 24" box

-30 wall-ball shots, 20# ball/10ft mark

time=27:57

We did this one about the first week of February and my time was 34:05. So, a pretty significant improvement. We'll take it. Look forward to this one in another 20-30 pounds. 

Nutrition-4/6

Monday

7:15am
-3 links isernio's extra-lean all-natural chicken sausage
-3 hardboiled eggs
-8 oz. strawberries
-1 cup marion berries
-small apple
-medium banana
-1/8 cup almonds

8:30am
-8 oz. cup coffee, black

11:30am
-4 oz. beef tip sirloin
-1/4 cup almonds
-small apple
-medium banana
-1 cup blackberries
-8 oz. carrots

3:30pm
-2 oz. beef tip sirloin
-1/8 cup almonds
-small apple
-1 cup marion berries

6pm
-2 oz. beef tip sirloin
-1/8 cup almonds
-small apple
-medium banana

8:45pm
-2 hardboiled eggs
-2 links isernio's extra-lean all-natural chicken sausage
-2 oz. beef tip sirloin
-1/8 cup almonds
-1 cup blueberries
-8 oz. green grapes
-8 oz. carrots

-120 oz. water on the day
-1000mg Ca, 400IU vit D3