Fitness-7/11-affiliate challenge "stadium" wod, ohd squats/pull-ups/run

Saturday WOD

I felt pretty good today after taking a rest Friday. And since I was all fired up as I've been following the CrossFit Games all day, I decided to hit a two-a-day. I figured it'd be a good day to rock my body. It's crazy how amazing I feel after a full night (about 8.5 hours last night) of sleep. It seems to be the key ingredient to good performance.

10am wod-"Stadium WOD"

This was a team wod that I did with one other guy as a pair. It came from the current affiliate challenge that's being held down in Aromas. It was the following for time:

-30 wallballs, 10ft/20#

-row 300 meters

-30 box jumps

-30 kb swings, 24kg

-30 pushpress, 40# db

-30 deadlifts, 225#

time=13ish

This workout broke down weird and there was rest and down time incorporated as on the wallballs and deadlifts, only one teammate went at a time and on all the others, you could not move on until your partner was finished. A person, no doubt, could move through that much faster than 13 minutes. It was a good workout none the less.

2pm wod

At 2pm, I went after 3 rounds for time, 21-15-9 of:

-overhead squats, 95#

-pullups, chest-to-bar

-run 400m

time=12:40

This was a great workout and one I enjoyed. The chest-to-bar pull-ups continue to get easier but still hold me back. I did all three sets of the overheads unbroken without struggle. The runs weren't as fast as I'm capable but that's ok. I'd like to do a workout like this sub-10.

I finished the day with the following exercise, un-timed:

-50 kb abmat situps, 24kg

-50 abmat knees to 'bows

It was productive day at the gym.

Nutrition-7/10

Friday

8:15am

-double 12 oz. americano, black

2pm(fasted til this meal)

-7 oz. lean beef steak

-1/3 cup walnuts

-large banana

-8 oz. mango

8pm(Bob's with my buddy Adam)

-chicken nacho's w/salsa and sour cream (demolished the whole thing)

-2g epa+dha

-120 oz. water on the day

Fitness-7/9-"Elizabeth"

Thursday WOD-"Elizabeth"

A gnarly wod for me today. A chipper couplet (my favorite kind) and with squat cleans as one of the exercises (another strength). But the second exercise was ring dips, crap. My ring dips have improved, definitely, but they are still one of my biggest weaknesses in the gym. I'd done this workout once before with 185# but did not complete all the dips and had to do about half of them jumping. Today I went with 135# (the prescribed weight for the wod) but was able to complete all of the ring dips. They took forever but still, to be able to complete all 45 was a big step up. "Elizabeth" is 3 rounds, 21-15-9 of:

-135# squat cleans

-ring dips

time=17:54

I finished the first round of squat cleans in 1:20, the second round in about 1:10 and the final round in 1 minute. If you're doing the math, the squat cleans only took me 3:30. That means the ring dips took me over 14 minutes. The last set I was only getting every other attempt on the rings. Just kept failing then having to wait and recover. It was awful. This should probably be about a 7 or 8 minute workout for me. Still have a lot of work to do on the gymnastics skills/strength.

I finished the day with 50 knees to elbows and 50 ghd hip extensions un-timed.

Nutrition-7/9

Thursday

7am

-4 oz. chicken breast

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

-medium apple

8am

-double 12 oz. americano, black

11am

-4 oz. lean beef steak

-1/4 cup walnuts

-3 oz. dried apricots

-medium apple

3:15pm

-6 oz. lean beef steak

-1/4 cup walnuts

-large banana

-1 small aprium

6:30pm

-4 oz. lean beef steak

-1/4 cup walnuts

-1/4 cup raisins

8pm-12am(out with the boys again, crap and didn't keep good track of amounts but can tell you everything I consumed)

-glen fiddich 12 year single malt scotch

-negra modelo

-chips w/pico de gallo and guac

-1 shot tequila

-johnny walker black label scotch

-cookies and cream ice cream

-2g epa+dha

-138 oz. water on the day

Fitness-7/8-Rest Day

Wednesday-Rest Day

I thought long and hard about exercising today but by day's end, I decided it was best to take a rest. So, since I don't have any exercise log to share, I figured I'd pass on this amazing video of Chris Spealler. As I mentioned in an earlier post, Chris is probably my favorite CrossFitter out there. As elite a fitness athelete as anybody alive. And more humble and genuine too. This video captures his attempt at 100 pull-ups without losing grip. Crazy. The CrossFit community has seen guys to 60 non-stop. One or two guys have done 70. But 100? Nuts. This guy almost has to win the games this year. At his level, I don't see how he can't. Enjoy.

"The Quest For 100"

Nutrition-7/8

Wednesday

SLEEP: 8 hours on the night

7:15am

-4 oz. chicken breast

-2 hardboiled eggs

-1/4 cup walnuts

-2 oz. dried apricots

-large banana

8am

-double 12 oz. americano, black

11:30am

-4 oz. turkey breast

-1/3 cup walnuts

-4 oz. carrots

-2 oz. dried apricots

-medium apple

3:15pm

-4 oz. chicken breast

-1/4 cup walnuts

-large banana

6:30pm

-4 oz. chicken breast

-1/4 cup walnuts

8:30pm(friend's birthday party)

-2 bbq chicken thighs, 2 bb q chicken legs

-3 oz. of apple/chicken/romaine/honey mustard salad

-8 oz. strawberries

-24 oz. new castle brown ale

10:30pm

-large bowl of cookies and cream ice cream

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

-138 oz. water on the day

Fitness-7/7-back squats, "Cindy Gone Wild"

Tuesday WOD-"Cindy Gone Wild"

We started the day off with back squats at the gym. The rep scheme was 5 x 5 max effort but I've decided to lay off the majority of max effort work for the remainder of the summer. I'm planning on working high repetition sets and really cementing good functional form and strengthening my core as well as increasing my strength endurance/stamina. Today I went for 3 x 20. The sets were as follows:

-20 x 115
-20 x 135
-20 x 155

I should have finished at 185 but since I hit the set at 115 during warm-ups, I decided to count it and stick to my 3-set regime. I'm really trying to force myself to NOT overtrain. It's tough sometimes. I was still happy with my work.

After this, we went after a mini"Cindy" variation for time. "Cindy Gone Wild" was as many rounds as possible in 10 minutes of:

-5 hspu's
-10 recline ring pullups
-16 split jumps

score=5+1

I performed the hspu's full range of motion today using a band hanging from the pull-up bar for assistance. It was still tough and I think I'm a ways out from a full range of motion un-assisted hspu. But they're getting better. This was a good little wod to follow-up the squat work.

Nutrition-7/7

Tuesday

SLEEP: 7 hours on the night

7:30am

-4 oz. turkey breast

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

-2 small apriums

8:30am

-double 12 oz. americano, black

11:30am

-4 oz. turkey breast

-1/3 cup walnuts

-4 oz. carrots

-medium apple

3:15pm

-4 to 5 oz. chicken breast

-romaine with diced tomatos

-app. 2 tbsn caesar dressing

-1/4 cup raisins

-1/4 cup walnuts

6:30pm

-4 oz. turkey breast

-1/4 cup walnuts

-1/4 cup raisins

8:15pm

-app. 7 oz. lean ground beef

-app. 2 oz. romaine lettuce

-8 oz. strawberries

-4 oz. mango

-2 oz. dried apricots

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

-150 oz. water on the day

Fitness-7/6-press, "Unilateral Madness", gymnastics work

Monday WOD-"Unilateral Madness"

I started today of with some press work. I was going for 3x3 with max effort on the last set. My sets looked as follows:

-135 x 3
-145 x 3
-155 x 3

I wanted to go for a fourth set at either 160 or 165 because 155 wasn't too bad but decided to stick to the game plan and called it good. Next we went after a longer met-con that ended up kicking my butt. It was two rounds for time of:

-12 right arm kb pushpress, 24kg
-12 left arm suitcase deadlifts, 95#
-run 800m
-12 left arm kb pushpress, 24kg
-12 right arm suitcase deadlifts, 95#
-run 800m

time=25ish

I was absolutely destroying this workout. My runs felt effortless and the lifting portion seemed pretty light. As I got back in from the first run on round 2, I was only about 15 minutes into the workout. Then my heart rate went crazy (I get tachycardic every once in a while) and I couldn't continue. I muscled through the lifts and then took off on the run and had to stop and lay down until my heart rate went normal. It took forever. Once I calmed down, I got up and finished the last 800m. I've been told my tachycardia issues may be related to electrolyte balance and I think I agree. My diet's been crap lately and I've gone tachycardic a few times in the past month that I've been slacking. I was on pace to crush this one but poor nutrition seems to have cost me. More reason to shape-up.

After I finished I decided to do a little un-timed gymnastics/bw work. I did the following:

-100 situps
-20 ring dips
-15 hspu (1/2 range of motion)
-5 rope climbs, 12ft rope

Nutrition-7/6

Monday

SLEEP:9 hours on the night

1pm(fasted til this meal)

-3 oz. turkey breast

-2 hardboiled eggs

-large banana

-2 apriums(apricots/plum)

5:30pm

-1/4 cup raisins

6:30pm

-4 oz. turkey breast

-1 oz. beef jerky

-2 oz. dried apricots

-1/4 cup almonds

8:30pm

-4 oz. turkey breast

-1 oz. beef jerky

-1/4 walnuts

-3 oz. carrots

-4 oz. green grapes

-medium apple

9:15pm 

-bowl of chocolate fudge brownie ice cream

-4g epa+dha

-110 oz. water on the day