Wednesday
I was feeling it today after the workout on Tuesday. Even though I got a couple decent workouts in on my trip, I still only had a handfull in the 12 days I was away. And after really going after it on my first day back in the gym, my body is sore. Especially, surprisingly, my lats/upper back from the chest-to-bar pull-ups. They are literally painful to the touch. Haven't had soreness like that in some time. So, Wednesday became a rest day. The body needed it. And I'll use this "rest" post to alert you to an awesome development: The 2010 CrossFit Games have just been announced!
They will take place July 16-18, 2010 at "The Ranch" down in Aromas, California. This is exciting news as our current programming at Jogo is aimed towards the games, the competitions leading up to them, and ultimately, this one weekend in Aromas. There will be more steps necessary this year to qualify, a.k.a. more sectional/regional competitions in order to make it to California. But what a radical challenge. Talk about motivation to train hard, eat smart, and rest well. Here it is. I'm absolutely stoked. Go here to find out more.
Thursday, September 10, 2009
Nutrition
Thursday
I'm home now and adjusting back to pacific time and a normal schedule. My nutrition has been pretty decent since my return and I've gotten my grocery shopping done for the remainder of the week and am putting good fuel in the tank. I do have a few more splurges planned for the next number of days as I'm celebrating my return home with friends and have a wedding to go to this weekend as well. Rest assured, though, that most of what's going in is top notch. Since my schedule is ridiculous through the weekend, I won't return to nutrition blogging until the start of next week. After the wedding, I plan to go strict zone/paleo (no splurges at all, 100% perfect) for 2 weeks leading up to our Fight Gone Bad IV fundraiser/benefit workout. Stay tuned for some stellar nurtition logs along with more information about FGB4.
I'm home now and adjusting back to pacific time and a normal schedule. My nutrition has been pretty decent since my return and I've gotten my grocery shopping done for the remainder of the week and am putting good fuel in the tank. I do have a few more splurges planned for the next number of days as I'm celebrating my return home with friends and have a wedding to go to this weekend as well. Rest assured, though, that most of what's going in is top notch. Since my schedule is ridiculous through the weekend, I won't return to nutrition blogging until the start of next week. After the wedding, I plan to go strict zone/paleo (no splurges at all, 100% perfect) for 2 weeks leading up to our Fight Gone Bad IV fundraiser/benefit workout. Stay tuned for some stellar nurtition logs along with more information about FGB4.
Wednesday, September 9, 2009
Fitness-9/8-hang squat clean and jerk, pull-ups/burpees/run
Tuesday WOD
I'm back! Portugal was amazing and quite the experience for me. I did pretty well over there in the health and fitness department. I ate relatively well (I actually lost a couple pounds on my trip) and got a good bit of exercise in. I was able to get after two good workouts in a gym over there. Aside from those, I spent a lot of time trekking around to different sites and getting some good "active rest." I hiked up to 3 different castles during my trip and managed to turn all three of those journeys into lung burners. Got some great looks in the process. I did well to get some good rest there too. I spent about 3 days total relaxing on the beach and swimming in the ocean, it was grand. In hindsight, I wish I would have spent another couple days working on my sun soaking skills but it was pretty tough to sit still being in a new place that yearned for exploration. I had a great trip and definitely have the travel bug. I'm already starting to formulate a plan for my next adventure.
It felt great to get back into the gym today. My flight home got in to Seattle Monday evening and I was able to get a great night's sleep. And I've not had any issues with jet-lag. Pretty awesome.
Today we went after 5 x 3 max effort hang squat clean and jerks. It was brutal. My sets looked as follows:
3 x 135#
3 x 185#
3 x 205#
3 x 215#
3 x 225#
My strength in the bottom of the squat continues to improve but still has a long ways to go. This was a good bit of work but I know I can do more. I struggled with this one on the mental front. Especially with the jerk. I only got one successful jerk on the last set at 225#. I got each of the cleans but was having a hard time getting fired up for the jerk. It's amazing how hard it is to jerk after a squat clean. Takes a lot of practice to transition to the jerk and get aggressive with it. Apart from one another, I can both clean and jerk significantly more. Together, the numbers fall dramatically. I'll keep after it.
After the lift, we went after a 12 min amrap of:
-10 x chest to bar pullups
-burpees, max height jump/max reps (jump as high you possible can on each rep and when the time between reps surpasses 3 seconds, the set terminates)
-run 200m
score=4 rounds, 48 burpees
Not bad here. I was really going after it on the burpees. Jumping high and hard. I hit 16 the first round, 11 the next, 10 the third and then fired out 11 in the fourth round. The chest-to-bars are improved! I cycled all 10 the first set. I was pretty pumped. The remaining pull-ups were slow but still improved. A good first day back!
I'm back! Portugal was amazing and quite the experience for me. I did pretty well over there in the health and fitness department. I ate relatively well (I actually lost a couple pounds on my trip) and got a good bit of exercise in. I was able to get after two good workouts in a gym over there. Aside from those, I spent a lot of time trekking around to different sites and getting some good "active rest." I hiked up to 3 different castles during my trip and managed to turn all three of those journeys into lung burners. Got some great looks in the process. I did well to get some good rest there too. I spent about 3 days total relaxing on the beach and swimming in the ocean, it was grand. In hindsight, I wish I would have spent another couple days working on my sun soaking skills but it was pretty tough to sit still being in a new place that yearned for exploration. I had a great trip and definitely have the travel bug. I'm already starting to formulate a plan for my next adventure.
It felt great to get back into the gym today. My flight home got in to Seattle Monday evening and I was able to get a great night's sleep. And I've not had any issues with jet-lag. Pretty awesome.
Today we went after 5 x 3 max effort hang squat clean and jerks. It was brutal. My sets looked as follows:
3 x 135#
3 x 185#
3 x 205#
3 x 215#
3 x 225#
My strength in the bottom of the squat continues to improve but still has a long ways to go. This was a good bit of work but I know I can do more. I struggled with this one on the mental front. Especially with the jerk. I only got one successful jerk on the last set at 225#. I got each of the cleans but was having a hard time getting fired up for the jerk. It's amazing how hard it is to jerk after a squat clean. Takes a lot of practice to transition to the jerk and get aggressive with it. Apart from one another, I can both clean and jerk significantly more. Together, the numbers fall dramatically. I'll keep after it.
After the lift, we went after a 12 min amrap of:
-10 x chest to bar pullups
-burpees, max height jump/max reps (jump as high you possible can on each rep and when the time between reps surpasses 3 seconds, the set terminates)
-run 200m
score=4 rounds, 48 burpees
Not bad here. I was really going after it on the burpees. Jumping high and hard. I hit 16 the first round, 11 the next, 10 the third and then fired out 11 in the fourth round. The chest-to-bars are improved! I cycled all 10 the first set. I was pretty pumped. The remaining pull-ups were slow but still improved. A good first day back!
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