Fitness-5/2-squat snatch/pull-ups, box jumps/kb swing/sdhp

Saturday WOD'S

Today marked the two-week mark til our qualifier on May 16th and was the second of three Saturdays in a row we planned in two wod's for the day. The first wod we went after at 10am and it was a big time struggle for me. It was 3 rounds, 21-15-9, for time of:

-full squat snatch, 95#

-chest to bar pull-ups

time=12:40

Chest to bar pull-ups, my nemesis. The standard for this exercise is to have your body touch the pull-up bar anywhere below your collar bone. For it to count, the person watching needs to obviously see or hear your chest hit the bar. I could only rip out a couple before I was just fighting to get as close as I could. They're improving, just have to keep at it.

The second workout was performed at 2pm and was right in my wheelhouse. It was also 3 rounds, 21-15-9, for time of:

-box jump, 24"

-american kb swing, 24kg

-sumo deadlift high pull, 95#

time=4:47

I killed this one, but it still could have been faster. Spent a little too much time sucking wind. The cool thing was how light I felt on the box jumps. Since I've been losing weight and leaning up, it's become noticeably easier for me to jump. During this workout, it felt like I was floating, even towards the end when I was gassed. Gotta love it.

Nutrition-5/2

Saturday

9:15am

-4 oz. chicken breast

-medium orange

-large banana

-1/4 cup sunflower seeds

11:20am

-4 oz. chicken breast

-1/4 cup cranberries

-medium orange

-medium apple

-1/4 cup almonds

3:15pm

-5 oz. chicken breast

-1/4 cup sunflower seeds

-2 mandarins

-large banana

5:45pm(El Gitano's with buddy from out of town)

-I had a chicken salad sans all the crap and an ice water

-Iceberg lettuce(worthless but oh well), tomatoes, shredded chicken breast(no seasoning, looked boiled and shredded), couple tblspn salsa, 2-3 tblspn guac

9:30pm

-2 links isernio's extra lean all natural chicken sausage

-3 oz. chicken breast

-8 oz. strawberries

-2 mandarins

-1/4 cup dried cranberries

-1/4 cup almonds

-1000mg ca, 400iu vit d3, 4g fish oil

-134 oz. water on the day

Fitness-5/1-run/kb tabata

Friday WOD-"Weird Tabata"

Today we did a Tabata that included running and kettle bell work. For those not familiar, Tabata refers to a series of 4 exercise performed in succession. Each exercise is performed 8 times for 20 seconds on/10 seconds off before moving to the next exercise. This ends up equating to about 12 minutes of work. And in 12 minutes, if you're going for it on every round, you're dead. This was a good day and a good change-up. Don't remember all my numbers, didn't even hardly keep track. But I definitely got after it and made the most of the exercise. 

Nutrition-5/1

Friday

8am

-1 hardboiled egg

-4 links isernio's extra lean all natural chicken sausage

-5 slabs dried apricots

-1/8 cup almonds

-medium apple

12:15pm

-4 oz. chicken breast

-1/4 cup almonds

-medium orange

-medium apple

3:30pm

-5 oz. chicken breast

-3 mandarins

-large banana

-1/8 cup dried cranberries

-1/4 cup almonds

5:45pm

-5 oz. chicken breast

-1/4 cup almonds

-medium orange

-1/4 cup dried cranberries

8:15pm(Scotty Brown's)

-7 oz. grilled top sirloin (no oil)

-green beans, summer squash and golden beats (they were cooked in light oil, not too bad)

-1000mg ca, 400iu vit d3, 4g fish oil

-140 oz. water on the day

Fitness-4/30-back squat, row/burpee/jerk

Thursday WOD

We worked on some max effort squats today. I was very tentative and cautious not to over do it. Warmed up well and proceeded slowly. Made it through the squats unscathed with no back issues. Sweet. Wasn't that successful in terms of numbers but was happy to get some good work in and not tweak my back. I failed on my last two attempts but was still able to complete the lifts with a spot so they were productive. Sets looked like this:

5x225

5x275

1x315

1x335

1x355-fail

1x355-fail

After this, we went after a wod for time as follows:

-500m row

-30 burpees

-10 jerks, 185#

time=5:57

Not a bad performance but really crapped out on the jerks. It's amazing how tough it is to get weight overhead after 3o burpees. I was done with the row and the burpees in 3:30. So took me over two minutes for 10 jerks. Yikes.

Nutrition-4/30

Thursday

7:30am

-2 hardboiled eggs

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

-large banana

-small apple

-7 dried apricot slabs

-1/8 cup almonds

11:40am

-4 oz. lean black forrest ham (trader joes)

-8 oz. strawberries

-2 mandarins

-medium apple

-1/4 cup almonds

4:30pm

-4 oz. chicken breast

-8 oz. strawberries

-2 mandarins

-1/4 cup almonds

6:45pm

-4 oz. chicken breast

-1/4 cup cranberries

-medium orange

-1/4 cup almonds

10pm

-5 oz. lean black forrest ham

-5 dried apricot slabs

-medium apple

-8 oz. carrots

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 4g fish oil

-160 oz. water on the day

Fitness-4/29-Rest Day

Wednesday-Rest Day

Here's a little article that was published in US News just this week in regards to the paleo diet. Nothing you probably haven't heard before if you're familiar with the philosophy or, more appropriately, way of life. But cool to see sound nutrition advice hitting the masses. Give it a read.

"Eat Like Your Ancestors"

Nutrtion-4/29

Wednesday

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

11:50am
-4 oz. chicken breast
-2 mandarins
-5 oz. carrots
-8 oz. strawberries
-1/4 cup almonds


4:15pm
-4 oz. chicken breast
-2 mandarins
-medium apple
-1/4 cup almonds


7pm
-4 oz. chicken breast
-15 dried apricot slabs
-1/4 cup sunflower seeds


9:30pm
-1 hardboiled egg
-3 links isernio's
-1 cup blueberries
-medium orange
-1/8 cup dried cranberries

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

Fitness-4/28-deadlift/air squat/hspu, hspu/ring dips/ring push-ups

Tuesday WOD

Today we went after a wod that originated from the "Great Basin" regional qualifier. It was 5 rounds for time of:

-7 deadlifts, 275#

-30 air squats

-7 handstand push-ups

time=8:10

The deadlifts and squats were a surprisingly brutal combination. And, it goes without saying, the handstand push-ups were horrid. I'm not to the point where I can do a full range of motion hspu so I modified them with my feet up on a plyo box, body in the pike position. They were pretty easy and in hindsight, I should have done limited range hspu in an actual handstand. Next time. 

After the wod, I decided to spend some time on my hands for some extra work. I put a bumper plate and an abmat under my head which equated to about 1/3 to half range of motion hspu's. They were rough. Over about 5 minutes time, I made it through 13 of them, til my shoulders were done. Then followed it up with 25 ring dips and 25 ring push-ups. It was a good day of work. I will continue to spend as much time on my hands as possible. Hopefully, a full range hspu isn't far off. Stay tuned. 

Nutrition-4/28

Tuesday

8:15am
-2 hardboiled eggs
-3 links isernio's extra lean all natural chicken sausage
-large banana
-small apple
-5 dried apricot slabs
-1/8 cup almonds

12:30pm
-6 oz. lean/natural black forrest ham from tj's
-8 oz. strawberries
-3/4 cup blueberries
-2 mandarins
-6 oz. carrots
-1/4 cup almonds


4:45pm
-4 oz. lean/natural black forrest ham
-1/4 cup dried cranberries
-1/4 cup almond
-10 oz. strawberries


7:30pm
-2 hardboiled eggs
-2 links isernio's
-medium orange
-medium apple
-1/8 cup sunflower seeds

9:45pm
-4 oz. chicken breast
-2 mandarins
-5 dried apricot slabs
-1 cup blackberries
-1/4 cup almonds

-1000mg ca, 400iu vit d3, 4g fish oil
-150 oz. water on the day

Fitness-4/27-"The Dirty South"

Monday WOD-"The Dirty South"

For Monday's wod, we did the final workout from the south's regional qualifier. Leading up to the qualifier, the region had been affectionately named the "Dirty South." Hence, the name of the workout .

"The Dirty South" was complete the following as fast as possible:

-1k row
-25 overhead squats, 135#
-100m run
-50 american kb swings, 24kg
-100m run
-25 burpees
-200m run

time=14:40


This was a fun workout and one of those you think's gonna be easy...until you're actually doing it. Talk about a rude awakening. I rowed right about a 3:15 1k, pretty legit. The overhead squats were heavy for that amount of reps but not too bad. Unfortunately, I didn't game plan ahead of time and cost myslef a lot of time on the squats with an extra drop or two. I ripped out 10 before I dumped the first time. But then instead of breaking the remaining reps into 2 or 3 sets, each decreasing in reps, I just wasn't thinking and ended up doing about 4 more small sets not realizing how much the drops and corresponding rests were adding up. The same was true for the kb swings and the burpees, just poor planning. I thought I could smash out the burpees without stopping but ended up needing 3 rests there. Just wasted too much time in this wod with my hands on my knees sucking wind. I had good gas in the tank for this one, just needed to take it up a level. Would definitely like a do-over.

Nutrition-4/27

Monday

7:15am
-6 oz. chicken breast
-8 oz. strawberries
-large banana
-small apple
-1/4 cup almonds

11:30am
-4 oz. chicken breast
-1 cup blueberries
-6 oz. carrots
-2 mandarins
-1/4 cup almonds

3:40pm

-4 oz. chicken breast

-large banana

-small apple

-1/4 cup almonds

6:20pm

-4 oz. chicken breast

-medium orange

-medium apple

-1/4 cup almonds

9:40pm

-3 oz. lean black forrest ham

-2 hardboiled eggs

-1/2 cup dried apricots 

-8 oz. strawberries

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 4g fish oil

-150 oz. water on the day

Fitness-4/26-Rest Day

Here's another video by the same fella who made the "Paleo in a Nutshell" video I posted on my last rest day. This is a follow-up video to that one and delves into exercise. Give it a watch.

"Exercise"

Nutrition-4/26

Sunday

10:30am

-2 hardboiled eggs

-2 oz. lean ham

-large banana

-small orange

-24 oz. coffee

1:30pm

-3 oz. chicken breast

-1 hardboiled egg

-2 small mandarins

-medium banana

-1/4 cup sunflower seeds

6pm

-2 hardboiled eggs

-1 medium apple

9:30pm

-5 oz. chicken breast

-medium orange

-1 cup blackberries

-1 cup blueberries

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

-~100 oz. water on the day

Fitness-4/25-row/box jump/wall ball, deadlift/double-unders

Saturday WOD

We have been starting to seriously amp up the training in preparation for the qualifier coming up May 16th and Saturday was the first of 3 two-a-day workouts to take place in the next few weeks. 

The first workout called for completing the following as fast as possible:

-2k row

-6 rounds of 30 box jumps, 24" box

-6 rounds of 10 wall-balls, 20# ball

time=17:39

I rowed a 6:55 2k which I was fairly happy about. For the box jumps, I felt lighter on my feet than I have in a long time. And the best part was, I had extra gas in the tank that I haven't felt in a long time and was able to push a pretty mean pace through the jumps and wall-balls. Could have been faster, but they are much improved. 

The second workout was performed 4 hours later and was 3 rounds for time of:

-10 deadlifts, 275#

-50 double-unders

time=4:30

Not much to say about this one. It was what it was. I certainly could have been faster if I would have strung out the double-unders. I didn't make the second and third rounds unbroken. I had another gear for this one, kind of bummed I didn't hit it. Again though, the good news is I had another gear/more gas in the tank. The strict nutrition is really paying off.

Nutrtion-4/25

Saturday

9:15am

-3 hardboiled eggs

-1 link isernio's extra lean all natural chicken sausage

-8 oz. strawberries

-medium apple

11:30

-4 oz. chicken breast

-large orange

-small apple

-1/4 cup almonds

2:45pm

-4 oz. chicken breast

-8 oz. strawberries

-medium apple

-1/4 cup almonds

6:30pm

-6 oz. chicken breast

-~6 oz. grilled mushrooms and bell pepper (bbq)

-1/4 cup pine nuts

-~6 oz. grilled pineapple (bbq)

12am

-6 oz. chicken breast

-large orange

-large banana

-1/4 cup sunflower seeds

-1000mg ca, 400iu vit d3, 4g fish oil

-134 oz. water on the day