Fitness-6/20-"The Speal"

Saturday WOD-"The Speal"

Today we went after a wod from the Rocky Mountain Regional CrossFit Qualifier. It was 3 rounds for time of:

-10 pullups, chest-to-bar

-10 front squats, 165#

-10 burpees

time=7:38

This was a tough workout. We gave it the name "The Speal" after CrossFit stud Chris Spealler. Although he didn't compete at this Qualifier, he did this wod the other day and CFHQ posted a video of it on the main site. It's crazy how fit this guy is. @ only 135# body weight he flies through the pull-ups and burpees. More impressively, the front squats hardly slow him down. Check out the video of Speal doing this wod in 3:48 here: "The Speal". At the qualifier, that time would have been good enough for 4th place in the workout. Again, at 135# that's amazing. Speal is many people's favorite going into the games this year and after watching that workout and his absolute destruction of the field at his regional (he won every workout by a landslide), he's mine too. Not to mention, he's a good a guy as they come. I think the most humble elite CrossFitter out there. Did I mention the guy can hit 96 pull-ups before he has to let go of the bar?

I ripped through the first round of this one in about a minute. It was nuts. I cycled all 10 of the pull-ups, hitting chest-to-bar on each one. Such a cool accomplishment, the pull-up work's really been paying off. The second round, I only cycled the first 4 then they started getting tougher. I got to the front squats and only got 5 before I dropped the bar. I gassed out. The last round was just a scrap to survive. I did get all 10 burpees unbroken on each round which was good. The front squats, surprisingly, slowed me down the most in this one. Its amazing how hard it is to front squat when you're gassed. Feels like the weight's sitting right on your chest. Takes your air away. After that first round, I thought I would come in under 5 minutes. I'll try this one again in a couple months.

Nutrition-6/20

Saturday

9:50am

-large banana

-1/4 cup raisins

11:15am

-3 oz. chicken breast

-2 hardboiled eggs

-2 oz. dried apricots

-1/4 cup raisins

2:30pm

-6 oz. chicken breast

-1/4 cup walnuts

-1/2 cup blueberries

-large banana

-2 oz. dried apricots

6:30pm

-6 oz. chicken breast

-1/4 cup walnuts

-1/2 cup blueberries

-8 oz. red grapes

-6 oz. carrots

Fitness-6/19-press, squats, thruster/double-unders

Friday WOD

After a few days out of the gym, I geared up for a big day of work. I wasn't necessarily feeling as rested/well as I should after 3 days off. My nutrition has remained solid but I don't think I got over 6.5 or 7 hours of sleep on any one of the nights and today, I was feeling the effects of inadequate sleep. Went after it anyway. I started with some strength work. Today it was press followed by squats. I was aiming for 3x5 with a max effort x5 on the last set of each lift. My lifts looked as follows:

Press

-5 x 135

-3 x 155, 4x pushpress

-3 x 155, 4x pushpress

Overhead Squat

-5 x 155

-5 x 175

-3 x 185

Front Squat

-5 x 185

-5 x 205

-5 x 225

Back Squat

-5 x 225

-5 x 245

-5 x 255

Wasn't feeling my strongest today for sure but was still pretty productive. My press started off strong but then I failed on set's #2 and 3. So I finished each one with double reps on the push-press. My set of 175 on the overhead felt strong. At 185, I felt exceptionally strong through my core which was a good feeling but my shoulders and arms gave out at the bottom of rep 4. It's still rapidly improving. My front squat was what it was, same with the back squat. Both seemed way too hard for the weight that was on the bar but I continue to get deeper than I ever have before and am getting stronger at the bottom so I'll take it. 

Finished the day with a thruster/double-under met-con for time. It was 5 rounds for time of the following:

-21 thrusters, 75#

-21 double-unders

time=11:41

Not much to say about this one. I stunk up the gym. Was completely gassed after the 2nd round. It was awful. I'll definitely look to get an abundance of sleep in the next 2 days and try to regain energy. Today I just didn't have it. Still a good day none the less. 

Nutrition-6/19

Friday

8am

-4 oz. turkey breast

-2 hardboiled eggs

-large banana

-medium apple

2:30pm

-2 oz. turkey breast

-2 hardboiled eggs

-2 oz. dried apricots

-medium apple

5:30pm

-2 oz. turkey breast

-2 hardboiled eggs

-1/2 cup raisins

9pm

-6 oz. chicken breast

-1/4 cup walnuts

-8 oz. green/red grapes

-2 oz. dried apricots

-1/2 cup blueberries

-1000mg ca, 400iu vit d3, 4g epa+dha

-130 oz. water on the day

Nutrition-6/18

Thursday

7:10am
-2 oz. turkey breast
-2 hardboiled eggs
-1/8 cup almonds
-large banana
-1/2 cup blueberries

8am
-12 oz. coffee, black

11:30am
-4 oz. turkey breast
-1/4 cup walnuts
-8 oz. strawberries
-8 oz. carrots
-1 kiwi

3:15pm
-4 oz. turkey breast
-1/4 cup walnuts
-medium apple
-1 kiwi

8:30pm
-4 oz. turkey breast
-1/4 cup walnuts
-medium apple

9-11pm(Scotty Brown's)
-8 oz. total, Laphroaig Single Malt, 10 year

11:30pm
-4 oz. turkey breast
-2 hardboiled eggs
-8 oz. red grapes
-6 oz. strawberries

-700mg ca, 250iu vit d3, 2g epa+dha
-120 oz. water on the day

Nutrition-6/17

Wednesday

7am

-2 hardboiled eggs

-2 oz. boneless chicken thigh

-1/4 cup almonds

-large banana

-2 oz. dried apricots

8am

-2 shot 12 oz. americano, black

11:15am

-4 oz. chicken breast

-1/4 cup walnuts

-8 oz. strawberries

-8 oz. carrots

-1 kiwi

3:15pm

-4 oz. boneless chicken thigh

-1/4 cup walnuts

-large banana

-1 kiwi

6:30pm

-4 oz. boneless chicken thigh

-medium apple

-1/8 cup raisins

9:30pm

-4 oz. boneless chicken thigh

-medium apple

-1/4 cup walnuts

-5 oz. red grapes

-700mg ca, 250iu vit d3, 1.5g epa+dha

-110 oz. water on the day

Nutrition-6/16

Tuesday

8am
-4 oz. lean beef steak
-2 hardboiled eggs
-1/4 cup almonds
-large banana
-medium apple

9am
-2 shot 12 oz. americano, black

12:15pm
-4 oz. boneless chicken thigh
-1/4 cup walnuts
-1 cup raspberries
-medium apple
-8 oz. carrots

4:15pm
-4 oz. lean beef steak
-1/4 cup walnuts
-large banana

7:30pm
-4 oz. boneless chicken thigh
-1/4 cup walnuts
-medium apple
-1/8 cup raisins

9:15pm
-4 oz. lean beef steak
-8 tblspn all natural guac
-8 tblspn all natural salsa
-4 oz. broccoli
-1/2 cup blueberries
-8 oz. strawberries

-1000mg ca, 400iu vit d3, 3g epa+dha
-130 oz. water on the day

Fitness-6/15-"Murph"

Monday WOD-"Murph"

And it comes around again. Perhaps the king of the Hero wods, "Murph." We did this one about 3 months ago which was my first go at it. I'm definitely lighter and in better shape now but that didn't seem to make it any less intimidating. "Murph" is the following for time (the movements between the runs can be partitioned however you like):

-run 1 mile

-100 pullups

-200 pushups

-300 air squats

-run 1 mile

time=48:09, chest to bar

The first time I did this one, I got it done in about 47:30 doing chin-over pull-ups. Today I did chest-to-bar and was about a half minute slower. Not bad but still disappointing. Going in I thought I could break 40 minutes. Not even close. I'll be trying this one again in a couple months.

Nutrition-6/15

Monday

7am
-4 oz. lean beef steak
-2 hardboiled eggs
-1/8 cup almonds
-large banana
-medium apple

8am
-2 shot 12 oz. americano, black

11:15am
-4 oz. wild salmon burger
-2 oz. boneless chicken thigh
-1/4 cup walnuts
-8 oz. carrots
-6 oz. strawberries
-medium apple


3:30pm
-4 oz. lean beef steak
-1/4 cup walnuts
-medium banana
-1/2 cup raspberries


5:30pm
-1/4 cup raisins

6:45pm
-4 oz. boneless chicken thigh
-1/4 cup walnuts
-1/2 cup raisins

9:15pm
-4 oz. lean beef steak
-1/4 cup almonds
-8 oz. green grapes
-3 oz. apricots
-1/2 cup blueberries

-3g epa+dha
-164 oz. water on the day

Fitness-6/14-snatch, clean, deadlift

Sunday

I was supposed to deadlift on Friday and do oly work on Saturday but my body just wasn't feeling it. Especially yesterday. I hurt and was extraordinarily tired. So I rested best as I could, got a full night's sleep and was ready to make up a couple days work today. I started with the snatch, went on to squat cleans, then finished with deadlift. I was trying to hit 3x5 for each lift.

Snatch
5x135
5x155
5x175, pr

Squat Clean
5x185
5x205
5x225

Deadlift
5x315
5x365

It was a productive day. I hit a 5 rep pr in the snatch. I was able to finish a set of 5 on the squat clean at 225. It was a battle but I got it. Last week I barely finished at 205. My deadlift is still down and doing it after all the oly work probably isn't the most productive method. But, I wanted to feel some weight and when it's time to deadlift next, I'll give it it's own workout. I put 385 on the bar for a third set and the bar didn't move. I knew I was done.

Nutrition-6/14

Sunday

10am

-28 oz. coffee, black

12pm

-6 oz. chicken breast

-1 hardboiled egg

-1/2 cup blueberries

-medium apple

-large banana

-1/4 cup almonds

4:30pm

-3 hardboiled eggs

-large banana

6:30pm

-3 oz. wild salmon burger

-1/4 cup raisins

-2 oz. dried apricots

-1/8 cup almonds

9pm

-4 oz. wild salmon burger

-2 oz. lean beef steak

-1/4 cup walnuts

-1/2 cup blueberries

-8 oz. green grapes

-1 cup raspberries

11pm

-3 oz. boneless chicken thigh

-1/8 cup almonds

-4 oz. strawberries

-1/4 cup raisins

-126 oz. water on the day