Fitness-7/15

Wednesday-Rest

My quads are smoked! "Karen" had her way with me yesterday and I'm feeling it. It's amazing how much you can punish your body in a mere 5 minutes and 40 seconds. Today has definitely ordered me to rest. So I have. We'll see how the body feels soon enough. 

I also want to give a heads up that I'll be, for the most part, off the grid the next few days. Friday morning I'm taking off on an early flight up to Alaska to visit family and celebrate a cousin's wedding. I'll be flying back home late Monday evening. I might throw out a post or two from up there but don't count on it. Rest assured I'll be eating well...for the most part. Lord knows I'll be having delectable food thrown at me from all angles and of course, I'll need to check on the edibility of some of it for the safety of my loved ones. And in the 3.5 days I'm there, my goal is to get in 2 wods. I'm not sure which ones just yet. Stay tuned.  

Nutrition-7/15

Wednesday

SLEEP: 8 hours on the night

7:15am

-3 hardboiled eggs

-2 links isernio's extra-lean chicken sausage

-1/4 cup walnuts

-large banana

-2 oz. dried apricots

8:15am

-triple 16 oz. americano, black

11:20am

-taco chicken salad:iceburg lettuce, tomatoes, 5 oz. shredded chicken breast, 4 tbsn salsa, 2 tbsn guac

-1 medium red plum

-8 oz. strawberries

-1/4 cup walnuts

3:15pm

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

6:30pm

-4 oz. turkey breast

-1/4 cup walnuts

-8 oz. strawberries

9:40pm

-6 oz. lean black forrest ham

-1/3 cup walnuts

-3 oz. carrots

-8 oz. green grapes

-2 oz. dried apricots

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

-130 oz. water on the day

Fitness-7/14-snatch, "Karen"

Tuesday WOD-"Karen"

Today was a fun one at the gym. We continued our "Celebration of Games" and featured some max effort snatch along with a wall-ball wod today. For snatch, we did a 5-3-1-1-1 trying to hit max effort on the last 1. My sets were as follows:

-155 x 5

-175 x 3

-185 x 1

-195 x 1

-205 x 1, failed

Ahhhhhh, was so close man. 195 was my pr in the snatch going into this one. And I got it easy today. But 205 was in my head. I made two attempts and the second one I had overhead and couldn't keep balance in the bottom of the squat, damn I was right there. Should have made a third attempt but still had a wod to go and decided to save myself the punishment. 205 will go up next time. 

After the snatch we did the CrossFit benchmark wod "Karen." She is the following for time:

-150 wallballs, 20#/10ft

time=5:40 

Not a bad finish here seeing this was my first time every trying this wod. I rifled through the first 75 unbroken before I took a rest. Then I finished with three sets of 25. This is one of those wods that's so short you just have to block out the pain and keep digging. Next time I do this one, I'll look to break it down to 100-30-20. Sub-5min is the goal. 

Fitness-7/13-overhead squats, "Celebration of Games"

Monday WOD-"Celebration of Games"

After the display down in Aromas over the weekend for the 2009 CrossFit Games, our gym has started what we're calling "Celebration of Games." For the next bit, we'll be incorporating a lot of the elements of the Game's wods into our own. We started the celebration today. I started with overhead squats, going for 3x3 and hitting max effort on the last round. Sets looked as follows:

-155 x 3
-175 x 3
-205 x 2.999999

Man, this was the strongest my overheads have ever felt. I was so close to getting that last set. Was just a matter of not giving up on it mentally, I bailed in my mind and it was over. If I would have hit a set at 185-195 before I went to 205, I'm convinced I would have been successful on that 3rd rep. It seemed to be an issue of patterning. Still pumped with the effort.

For our wod, we did the following chipper for time:

-run 2 miles
-30 pullups, chest-to-bar
-30 burpees
-overhead lunge walk, 45#/50 yards

time=21:11

First off, the course we ran was nowhere near 2 miles. 1 and a 1/4 to 1 and a 1/2 tops. I came in from the run at about 10:30 and I had motored down the last 30-45 seconds to be recovered a bit for the pull-ups. I made it through the pull-ups pretty well and did the burpees 10-5-5-6-4 and was out the door with about 15 minutes down. Thought I was gonna kill the lunges. They killed me. Took me over 5 minutes. My butt hurts.

Nutrition-7/14

Tuesday

SLEEP: 8 hours on the night(better)

7:45am

-16 oz. cup starbucks, black

-3 hardboiled eggs

-3 links isernio's extra-lean chicken sausage

-large banana

-medium red plum

8:45am

-double 12 oz. americano, black

11:30am

-4 oz. turkey breast

-1/4 cup walnuts

-8 oz. strawberries

-6 oz. carrots

-medium apple

3:45pm

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

-2 oz. dried apricots

6:30pm

-4 oz. turkey breast

-1/8 cup walnuts

-1/3 cup raisins

9pm

-6 oz. lean black forrest ham (tj's)

-1/3 cup walnuts

-4 oz. carrots

-8 oz. green grapes

-1 cup blackberries

-1000mg ca, 400iu vit d3, 5g epa+dha

-152 oz. water on the day

The Games

2009 CrossFit Games

We're all so fired up and inspired from following the games this weekend. What an amazing show those folks put on down in Aromas. It was so cool to track the games and see some of our friends do well. The northwest region represented! For those of you familiar or who followed the regional competition, Moe Kelsey(great guy and freak 0f nature, took 3rd at the regional) ended up finishing 3rd overall at the 2009 Games! I couldn't have been happier to see someone do so well, such a deserving guy and the epitome of toughness. Also, Tommy Hackenbruck, another northwest product, finished 2nd overall. He finished just out of the running at our regional (even though he was the only one to finish the last wod sub-10) but hung in there and decided to compete in the last chance qualifier via video. He ended up taking 2nd in the "last chance" and then went on to the performance of a lifetime at the games. And on the women's side, Charity Vale, who took the 1st place spot at the regional qualifier, finished 2nd overall at the 2009 games! And she dominated the final workout. Beat the next closest competitor by over 6 minutes. If not for a couple faulters in the earlier wods, she would have finished in the top spot. What an amazing performance! And if our region hadn't shouted loud enough, Northwest CrossFit (gyms in Green Lake and Bellevue) went out and dominated the team competition. Going into the last event, all they had to do was finish the wod because they had separated themselves so much from the field. It was an amazing display by the region and an all around beautiful weekend. And one I've vowed to participate in next year. Whether I'm competing or cheering (either way I'll be cheering), I'll be there next year, mark my words. I already can't wait.

Check out this little write-up by SportingNews: "A Day at the CrossFit Games"

Nutrition-7/13

Monday

SLEEP: 6.5 hours on the night(poor)

8am

-triple 16 oz. americano, black

11:15am(fasted until this meal)

-7 oz. chicken breast

-1/3 cup walnuts

-large banana

-8 oz. strawberries

-6 oz. carrots

3:15pm

-5 oz. chicken breast

-1/4 cup walnuts

-large banana

-1 oz. dried apricots

6:45pm

-4 oz. chicken breast

-1/3 cup walnuts

-1/3 cup raisins

8:50pm

-4 oz. turkey breast

-2 hardboiled egg

-1/3 cup walnuts

-2 cups raspberries

-2 oz. dried apricots

-medium apple

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

-150 oz. water on the day