Nutrition-5/14

Thursday

8am

-4 hardboiled eggs

-1 cup blackberries

-medium apple

11:30am

-4 oz. baked king salmon

-6 oz. mixed brocoli, squash, green beans

-1 cup raspberries

-medium apple

-1/4 cup almonds

3:30pm

-3 oz. chicken breast

-1 cup blackberries

-medium apple

-1/8 cup almonds

8pm

-4 oz. chicken breast

-1 hardboiled egg

-8 oz. strawberries

-5 oz. dried apricots

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

-132 oz. water on the day

Fitness-5/13-row/double-under, muscle-up work

Wednesday WOD-Row/Double-unders

I wanted to get in one more good metcon today before the qualifier this weekend that was light load but high intensity. My body was tired and I was feeling it, but I thought it productive to push the anaerobic threshold one more time before Saturday. I found this workout from the good folks down at Kirkland CrossFit. Row and double-unders are two of my strengths and are relatively low-load so I thought this would be a good one. I will take Thursday and Friday off of metcon work and will use these days for active rest and regeneration in prep for the games. The only skill work I'll be doing is more muscle-up practice. Today's workout was the following for time:

-row 500m
-100 du
-row 750m
-50 du
-row 1000m
-25 du

time=12:10

Not a bad time here but think I could have pushed the row harder. I was amazed at how hard double-unders were after the row. On the set of 100, I only strung off the first 55. Should be able to do the whole 100. I will definitely be keeping this workout in the quiver for a later date. It's a great little metcon.

After the wod, I worked more on muscle-ups but only gave about 10 attempts. My body was tired and it just wasn't going to happen. I'll take Thursday almost completely off to recover a bit and will spend more time on muscle-ups come Friday. My body needs a break. And I always forget that most often, more work doesn't help you improve, rest does.

Nutrition-5/13

Wednesday

7am
-2 hardboiled eggs
-4 oz. wild sockeye salmon burger
-1/8 cup almonds
-8 oz. strawberries
-medium apple
-medium banana

11:30am
-1 hardboiled egg
-4 oz. chicken breast
-8 oz. carrots
-medium apple
-1 cup raspberries
-1/4 cup almonds

3:30pm
-4 oz. wild sockeye salmon burger
-8 oz. strawberries
-medium apple
-1/4 cup almonds

7:30pm(Boundary Bay)
-house salad:romaine and spinach greens, cucumber, tomatoes, shredded carrots, walnuts, 4 oz. grilled chicken, 4-5 tblspn guac, 4-5 tblspn salsa

-1000mg ca, 400iu vit d3, 5g fishoil
-170 oz. water on the day

Fitness-5/12-press, deadlift, muscle-up work

Tuesday WOD- strength/skill work

I used today to get 1 final productive session in working the press and deadlift for this weekend's qualifier. I also spent a good amount of time working on the muscle-up.

I started with 3x3 on the press and my sets were as follows:
-3 x 135
-3 x 155
-2 x 165, failed third attempt

I followed that up with a successful attempt at 17o and then 3 more sets of 1 rep push press with slow negatives at 175#, 185# and 195#. My pr in the press is 185# done a long time ago. I think I'm close.

I went on for some deadlift work and went after 3 x 3 but after 2 sets decided to break the mold because I was feeling good. My lifts looked as follows:

-5 x 315
-3 x 365
-3 x 405
-1 x 435(old pr)
-1 x 445, successful (new pr)

This was a great confidence builder. On Saturday I was unable to budge 435#, couldn't even get it off the ground. Today, I moved it easy. And, although it was slower and uglier, 445 went up too. I was pretty pumped. I plan to pr again this weekend.

I spent the rest of my time working the muscle-up. We got a set of full height rings up so it was my first real go at this movement. I must have had 10 attempts that were right there; just couldn't get over my hands. In all, I probablly made about 30 attempts including some intentional max height pulls. I'm very close to getting my first muscle-up. The next 3 days should be fun as I look to tone down most of my training but continue to develop the muscle-up. We'll see what happens.

Nutrition-5/12

Tuesday

8am

-3 hardboiled eggs

-3 oz. chicken breast

-1/8 cup almonds

-8 oz. strawberries

-large banana

-medium apple

9:30am

-2 shot 12 oz. americano

12:15pm

-4 oz. lamb leg steak

-1/4 cup almonds

-8 oz. carrots

-1 cup raspberries

-medium orange

4:30pm

-4 oz. wild sockeye salmon burger

-1/4 cup almonds

-large banana

-8 oz. strawberries

8pm

-4 oz. wild sockeye salmon burger

-1 hardboiled egg

-1/4 cup almonds

-medium apple

-1 cup blackberries

10pm

-4 oz. lamb leg steak

-4 oz. dried apricots

-6 oz. romaine lettuce

-4 tblspn homemade guac

-1000mg ca, 400 vit d3, 5g fish oil

-170 oz. water on the day

Fitness-5/11-"Fight Gone Bad"

Monday WOD-"Fight Gone Bad"

One of my favorites today. I love this workout. To my knowledge, it was originally concocted by the BJ Penn (ufc fighter) camp in order to mimic the metabolic demands of a mixed martial arts fight. Sometime after that, it became a CrossFit classic. I've gotten after this workout in the neighborhood of 5-10 times since I started crossfitting last summer. My best score to date had been 345 but that was using an 8ft mark for the wall-balls. Today we used the 10ft mark. It makes a difference. "Fight Gone Bad" consists of 5 exercises each performed for a minutes time before immediately switching to the next exercise. After the 5 minutes a 1 minute break is given til the start of the next round. The workout is 3 rounds total. You're going for as many reps as possible, counting calories on the rower. The 5 exercises are:

-wallball, 20#/10ft

-sumo deadlift high-pull, 75#

-box jumps, 20" box

-push press, 75#

-rower

score=367

This was a good pr for me and I really pushed my pace and comfort level. I think with an 8ft wall for the wall-balls, I could of realistically done 5-10 more reps/round. That exercise has become a real strength of mine. 400 is a goal for 2009 and I think it's just around the corner.

Nutrition-5/11

Monday

8am
-5 oz. chicken breast

-8 oz. strawberries

-large banana

-1/4 cup almonds

12:15pm

-5 oz. chicken breast

-8 oz. carrots

-medium apple

-medium orange

-1/4 cup almonds

4:30pm

-5 oz. chicken breast

-large banana

-medium apple

-1/4 cup almonds

6:30pm

-4 oz. chicken breast

-medium orange

-large banana

-1/4 cup almonds

9:15pm

-4 oz. lamb leg steak

-1 hardboiled egg

-4 oz. dried apricots

-6 oz. romaine lettuce

-4 tblspn homemade guac(avocado, fresh lime juice, tspn sea salt)

-1000mg ca, 400iu vit d3, 5g fish-oil

-154 oz. water on the day

Fitness-5/10-muscleups/wall-ball/sdhp

Sunday WOD-"NW Qualifier WOD 2"

So I still haven't gotten the rings set-up in a spot where I can try a full go muscle-up but needed to give this workout a test run and decided to do it performing jump muscle-ups. The good news is, pre-wod, I was able to get a muscle-up on the short rings hanging from the pull-up bars with band assistance. And trying them there without a band, I felt so close. If only I can get a full-kip. The workout, again, was 5 rounds for time of:

-3 muscleups
-30 wall balls, 20#/10ft
-6 sumo deadlift high pull, 135#

time=13:25

The jump muscle-ups were obviously easier but I was still catching in the bottom of a full dip and I was surprised to find I didn't burn out at the end. My arms hung strong. I was also able to get through each set of wall balls unbroken which seemed like a good feat. I still spent too much time resting between exercises. I think a sub-10 minute time is gonna win this one at the qualifier. I've got a lot to work on the next few days. My work capacity is awesome right now which is a plus. Just got to hammer down that muscle-up.

Nutrition-5/10

Sunday


10am
-2 shot 12 oz. americano, black
-32 oz. black coffee


1pm
-6 oz. chicken breast
-1/4 cup almonds
-8 oz. strawberries
-large banana
-small apple



4pm
-2 shot 12 oz. americano, black
-4 oz. chicken breast
-large banana
-medium apple
-2 oz. dried apricots
-1/4 cup almonds


8:30pm
-6 oz. chicken breast
-1/4 cup almonds
-8 oz. strawberries
-5 oz. dried apricots


-1000mg ca, 400iu vit d3, 3g fish oil
-125 oz. water on the day

Fitness-5/9-clean and press/deadlift

Saturday WOD-clean and press/deadlift

The workouts for next weekend's qualifiers have been announced and today we set out to go through them in preparation. The first workout is a max effort lift in the clean and press (not a jerk or push press, but strict press starting from the ground, then to a front rack, and finally, going to over head without any help from below the waist) and deadlift. You get 3 attempts of each. Pretty cool to have one of the events be a max effort strength event. Today I found out I'm a ways away from my pr's in each of these lifts. But I believe with some strategic work this week and a ton of adrenaline next weekend, I should be able to pr in both lifts. Today, my efforts were as follows:

clean and press (pr=185#):

2x 155#-succesful attempt

1x 165#-succesful attempt

1x 175#-2 failed attempts

deadlift (pr=435#)

1x 405#-successful attempt

1x 435#-2 failed attempts

I was rather disappointed with my efforts but can't say I'm surprised. I haven't trained heavy deadlifts in a couple of months (when I pr'd) and it's been even longer since I really spent any time training the press. I'm still very excited for the competition and trust I'll be fired up and ready to rock. 

The second workout for the qualifier is 5 rounds for time of:

-3 muscleups

-30 wallballs, 20#ball/10ft wall

-6 sumo deadlift highpulls, 60kg

We weren't able to give this workout a go due to a lack of a place for big tall guys like me to work on muscle-ups. We have rings at the gym but they hang from our pullup bars. I need more room to have a legitimate chance. I've never done a muscle-up. But I haven't tried in a long time and believe I might be able to rip a few out. But maybe not. I'll be attempting this wod in the next day or two. Stay tuned. 

Nutrition-5/9

Saturday

9:15am

-3 oz. lean ham

-medium orange

-1 cup raspberries

-1/4 cup almonds

12:15pm

-2 shot 12 oz. americano, black

-6 oz. chicken breast

-1/4 cup almonds

-large banana

-8 oz. strawberries

-medium apple

6pm(Chuckanut Brewery)

-brewer's salad sans dressing: spinach, cucumbers, tomatoes, onions, 4 oz. grilled chicken breast, 3 tblspn guacamole(on the side), 3 tblspn all natural salsa

10:15pm

-6 oz. chicken breast

-medium orange

-large banana

-1/4 cup almonds

-medium apple 

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

-134 oz. water on the day