Fitness-4/24-"Fran"

Friday WOD-"Fran"

"Fran" is 3 rounds, 21-15-9 reps of:

-thruster, 95#

-pullups

time=7:06

I hate this workout. Last time I did it was about 15 pounds of body weight ago. And I only finished a few seconds slower then. I just cant seem to push the pace on this one. It kills me. I figured I would have improved by at least a minute over my last time. Guess not. Fran is not for me.

Nutrition-4/24

Friday

8am

-2 hardboiled eggs

-3 links isernio's extra lean all natural chicken sausage

-8 oz. strawberries

-2 small apples

-medium orange

1pm

-4 oz. chicken breast 

-8 oz. carrots

-small apple

-1/4 cup almonds

6pm

-1 hardboiled egg

-4 oz. chicken breast

-large orange

-small apple

-1/4 cup almonds

10pm

-4 oz. chicken breast

-8 oz. strawberries

-8 oz. carrots

-1/2 cup dried apricots 

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 1.5g fish oil

-130 oz. water on the day

Fitness-4/23-"Cindy on the Run II"

Thursday WOD-"Cindy on the Run II"

This wod is as many rounds in possible in 30 minutes of:

-5 pullups

-10 pushups

-15 air squats

-200m run

score=12+1

This was a take-off from the classic CrossFit wod "Cindy" which is as many rounds as possible in 20 minutes of the pulls',push', and squats. This take on her was a brute. Especially for this big man. My fitness has improved dramatically and I don't doubt I'm as fit as just about anybody out there my size. But when it comes to workouts like this, I just can't compete with the "under 200" club. 30 minutes of body-weight exercise is clearly my nemesis. I'm getting to a point where workouts in the 10 minute and under range are right in my wheel-house.  I can go hard and fast for the range of time. Anything over that presents an extreme challenge to me to keep digging hard. That's why, as much as I dislike these 30+ workouts, I know they're great for me. And the cool thing is, as I continue to get leaner, it continues to get easier for me to perform better. Stay tuned. 

Nutrition-4/23

Thursday

7:15am
-2 hardboiled eggs
-2 links isernio's extra lean all natural chicken sausage
-small apple
-large banana
-1 cup blueberries

11:15am
-4 or 5 oz. chicken breast
-medium apple
-4 oz. carrots
-1 cup blueberries
-1/4 cup almonds

3:30pm

-4 oz. turkey breast

-large banana

-small apple

-1/4 cup almonds

7pm

-4 oz. turkey breast

-large orange

-sall apple

9pm

-6 oz. chicken breast

-8 oz. strawberries

-8 oz. carrots

-medium apple

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 2g fish-oil

-150 oz. water on the day

Fitness-4/22-Rest Day-Paleo in a Nutshell

Wednesday-"Paleo in a Nutshell"

Here's a video I'd like as many people as possible to watch that gives a great summary/introduction/synopsis of the paleo diet. Hard to watch this and not agree it makes sense. In a nutshell, this is the reason I now eat the way I do. I challenge all to watch the video and consider subscribing to it's ideas. Enjoy, feel free to ask questions. 

Paleo in a Nutshell

Nutrition-4/22

Wednesday

7:15am
-3 hardboiled eggs
-1 link isernio's chicken sausage
-1/8 cup almonds
-4 oz. strawberries
-medium banana
-medium apple

11:15am
-4 oz. chicken breast
-1 cup raw spinach
-1 tblspn sunflower seeds
-large orange
-1/2 cup blueberries
-1/4 cup almonds

3:15pm

-4 oz. turkey breast

-1/4 cup almonds

-large animal

-small apple

7pm

-2 oz. turkey breast

-1/8 cup almonds

-medium apple

9:15pm

-3 hardboiled eggs

-3 links isernio's 

-1 cup blueberries

-4 oz. carrots

-medium apple

1000mg ca, 400iu vit d3

-150 oz. water on the day

Fitness-4/21-back squat, "Mini Nicole"

Tuesday WOD-"Mini Nicole"

"Nicole" is as many rounds as possible in 20 minutes of:
-400m run
-max rep pull-ups (as soon as you stop or let go, you run)

Today, we did a mini version of this workout. The run was 200m and the time was 10 minutes. My rounds of pull-ups looked as follows:

1. 15pu
2.6pu
3.8pu
4.7pu
5.9pu

total score=1200m, 45 pull-ups

Not a bad effort. I really gassed out after the first run and pull. Definitely want to try full "Nicole" soon, what a challenge. Before we did the workout, we went to work on some back squats, 3x3. I was timid to start because my back has been acting up. But, after a great/sweaty warm-up and an extended squat warm-up (probably did close to 10 sets of warm-up squats adding weight slow), I went for 3 heavyish sets. Finished the last set of 3 at 315#, full depth, without any back issue. Thought I may have been able to go up 10 or 20# but didn't want to push it.

Finished the night with 3 max time handstand holds with 1min rest in between each one. First hold was 38 seconds, second was 35ish, third was 24. It was a good day.

Nutrition-4/21

Tuesday

8:15am

-2 hardboiled eggs

-3 links isernio's extra lean all natural chicken sausage

-8 oz. strawberries

-medium apple

-large banana

-1/8 cup almonds

12:15pm

-4 oz. turkey breast

-1 cup blueberries

-8 oz. carrots

-medium apple

-1/4 cup almonds

3:30pm

-4 oz. turkey breast

-large banana

-small apple

-1/4 cup almonds

7:45pm

-4 oz. turkey breast

-large orange

-large banana

-1/4 cup almonds

10pm

-2 oz. turkey breast

-3 hardboiled eggs

-1 cup blueberries

-8 oz. carrots

-8 oz. green grapes

-1/8 cup almonds

-1000mg ca, 400iu vit d3, 2g fish 0il

-150 oz. water on the day

Fitness-4/20-"Nancy", hspu/ring dips/push-ups

Monday WOD-"Nancy"

"Nancy" is 5 rounds for time of:
-400m run
-15 overhead squats, 95#

time=13:50

Not a bad effort on my part but not great either. I finished this one almost a minute faster (14:40) than the last time I did it but I was on pace to finish almost 2 minutes faster, that is until I took off for the 5th and final run. I lost my legs, must have taken me 2.5 minutes for that last lap. Couldn't find any gas in the tank. That leaves me almost 2 minutes short of my 2009 goal for this workout (11:59). I'll get there.

After "Nancy," I finished with some skill work.

25 repetitions of each of the following:
-handstand push-ups
-ring dips
-push-ups

It took me a while to work through these movements. Handstands are my nemesis and at the present, I'm unable to perform a true handstand push-up. So, I modify the movement by putting my feet up on a plyo-box and piking so my trunk is as perpendicular to the ground as possible. From there I just push-up. It's significantly easier than the true hspu, but still tough for this 260 pounder. Just have to keep working at it. Getting leaner will continue to help.

Nutrition-4/20

All right, the slack streak continued. Had full intention of getting back on top of the blog starting last Thursday and then came along a busy end of the week and a crazy weekend. So, I dropped the ball. And I'm not going to try and remember what all I ate and what all workouts I did. I will tell you that Thursday evening through Saturday night, I ate a lot of bad food. Among it was ice cream, nachos, pizza, jalapeno chips, snickers, general tso's from Haggen, chicken wings and even a few french fries. It was a little over the top. But, it was done knowing full-well that Sunday would mark the start of an intense stretch of training and eating.

We're now less than a month away from the CrossFit Games qualifier. Saturday marked the 4 week mark. And I've now, along with my teammates at Jogo, committed to 4 weeks of perfect nutrition during which time the training is going to be bonkers. That means no alcohol and no splurges. Period. And it also means some crazy workouts, even a few two-a-days. It's gonna be a good month. So far, I'm off to a mean start. Since Saturday night the nutrition's been spotless. And I feel great.

Monday

7:15am
-2 hardboiled eggs
-3 links isernio's all natural extra lean chicken sausage
-small apple
-large banana
-8 oz. strawberries
-1/8 cup almonds

11:15am
-4 oz. turkey breast
-1 cup blueberries
-9 oz. carrots
-medium apple
-1/4 cup almonds

3:15pm
-2 hardboiled eggs
-2 oz. turkey breast
-large banana
-small apple
-1/8 cup almonds

6:30pm
-2 hardboiled eggs
-2 oz. turkey breast
-large orange
-medium apple
-1/8 cup almonds

9pm
-4 oz. turkey breast
-1 link isernio's
-8 oz. grapes
-1 cup blueberries
-small apple
-1/4 cup almonds

-1000mg Ca, 400iu vit d3, 2 gram fish-oil on the day
-134 oz. water on the day