Fitness-9/18-"Fight Gone Bad"

Friday WOD

Today we went after "Fight Gone Bad" in final preparations for the fundraiser on Saturday the 26th. To read more about that fundraiser, go here: FGB4

We been doing many different variations of this wod the last number of weeks in order to increase our capacity for it in the corresponding time domains. Today was the first time in a while we just did the classic "Fight Gone Bad" wod. It was great to finally get after the classic and get an idea of what to shoot for come the 26th.

"Fight Gone Bad" is 3 rounds of 5 exercises. Each round lasting 5 minutes and each exercise performed for 1 minute. At the end of the 5 minute round, a 1 minute break is given and at the end of this break, the next 5 minute round begins. The clock continues to run between exercises and it is the job of the exerciser to get quickly to the next station at the end of each minute. At the completion of round 3, all the reps completed and the amount of calories burned on the rower, are added up for one total score. 

The 5 exercises are:

-wall ball, 10#/20ft

-sumo deadlift highpull, 75#

-box jump, 20" box

-pushpress, 75#

-rower

score=393

This was a pretty awesome effort and a pr by about 25 repetitions. In all the other "Fight Gone Bad" prep wods I've gone as hard out of the gates as possible for as long as possible trying to best increase my work capacity. Today, in order to get a feel for where I was really at in regards to a good score, I paced/gamed it. 

I capped my first round at 30-35 on each exercise, 25 on the rower (if I'm going for it I usually hit 35 to 45 on every exercise the first round, 30 on the rower). On the second round I tried to hit 30/25row again. And on the last round, at which point you're pretty spent, I went for broke. The first round was perfect, I finished with 149 reps. The second round was rough, as I was aiming for another 150 and only got 129. The third round was a pretty good effort considering how gassed I was and I rallied for 115 reps. I'm certain I can find those 7 extra reps come September 26th and hit 400. A 400 FGB has been a goal for some time. Should be fun. 

Nutrition-9/18

Friday

SLEEP: 7.5 hours on the night

8am

-16 oz. coffee, black

8:30am

-medium pear apple

-large banana

-1g epa+dha

4pm

-3 oz. chicken breast

5:30pm

-12 oz. chicken breast

-1/3 cup raisins

-large banana

-medium pear apple

-2g epa+dha 

8:30pm

-4 oz. chicken breast

-medium pear apple

-1g epa+dha

-114 oz. water on the day

Nutrition-9/17

Thursday

SLEEP: 7.5 hours on the night

7am
-2 hardboiled eggs
-4 oz. chicken breast
-large banana
-2 oz. dried apricots
-1/4 cup walnuts
-1g epa+dha

8am
-triple 16oz. americano, black

11am
-4 oz. turkey breast
-1/3 cup walnuts
-6 oz. carrots
-8 oz. strawberries
-1g epa+dha

3:10pm
-4 oz. wild sockeye salmon burger
-1/4 cup walnuts
-large banana
-1g epa+dha

7pm
-isagenix protein drink (app. 25g prot, 30g cho, 6g fat)

8pm (scotty brown's)
-ahi salad=spinach, carrots, bean sprouts, 6 oz. ahi tuna, shredded broccoli
-NO dressing, cheese or croutons

9-10:30pm
-4.5 oz. Glen Rothes single malt, 18 year (brilliant)

11pm
-1 hardboiled egg

-156 oz. water on the day

Fitness-9/16-back squats/deadlift, "Grace"

Wednesday 

Started the day out with some max effort squats and deadlifts. I was aiming to hit a max effort 5 reps in 2 or 3 sets, no more than 3. My sets looked as follows:

Back Squats

-5 x 225#

-5 x 275#

Deadlift

-5 x 325#

-1 x 375#

The set of 5 on the squat at 275# was tough but I think I could have finished higher. I was ok with this effort though considering it has been about a month since I've squated heavy. I actually felt pretty strong in the deads but hands are really tore up from "Cindy Hit the Wall" yesterday and decided to call it after one rep at 375#. In other words, I didn't pack my monistat today. 

After the lift, I went after a CrossFit classic. "Grace" is 30 clean and jerks for time. This is a workout that's right in my wheelhouse. I haven't done this wod since February. Then, I gutted it out in 1:47. But that was doing power clean and jerks. Today I treated it a little differently. I did the following "Grace" variation for time:

-30 squat cleans and pushpress, 135#

time=4:43

This one wrecked me. I was shooting for sub-3 minutes. I ripped through the first 10 reps without letting go and was done with 15 in about 1:15. And then I gassed out. My body hurt.I had to bite and claw my way through the rest. Going into it, I was planning on taking a 5 minute break afterwards and then going after a normal "Grace." Wrong! I was fortunate to make it to my car. Definitely got humbled at the gym today. 

Nutrition-9/16

Wednesday

SLEEP: 7 hours on the night

7am

-2 hardboiled eggs

-4 oz. chicken breast

-1/3 cup walnuts

-medium banana

-3 oz. dried apricots

-2g epa+dha

8am

-double 12 oz. americano, black

11:20am

-4 oz. turkey breast

-1/4 cup walnuts

-5 oz. carrots

-6 oz. strawberries

-1g epa+dha

3:15pm

-4 oz. wild sockeye salmon burger

-medium banana

-3 oz. dried apricots

-1/4 cup walnuts

7pm

-4 oz. turkey breast

-1/3 cup walnuts

-1/3 cup raisins

10pm

-3 hardboiled eggs

-1/3 cup raisins

-162 oz. water on the day

Fitness-9/15-"Cindy Hit the Wall"

Tuesday WOD

We went after a variation of a CrossFit classic today. "Cindy" is as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups, 15 air squats. Today we tackled this same triplet but in a little bit different fashion, aiming to increase the intensity and maximize power output. "Cindy Hit the Wall" was 3 rounds for score of the following: 

5 minutes of-

-5 pullups, chest to bar

-10 pushups 

-15 air squats

Rest 2 minutes 

score=11+1

I'm not a big fan of "Cindy." This is one wod where I never seem to improve much. This was my first time doing it with chest-to-bars which did up the difficulty a bit. But, since there were only 5 pulls per round, they didn't slow me down much. The push-ups, as have always been the case, were the limiting factor. The first 5 minute round, I had just started on my 6th round of the triplet when time expired. And at that point, I was only getting 2 or 3 push-ups at a crack before having to shake out my arms. It only got worse as the rounds went on. It was awful. By the end of the workout, my breathing and heart rate were light and I literally couldn't push myself harder because I was failing on the push-ups and my pace was next to nothing. I started the push-ups on round 12 of the triplet with 1 minute to go in round 3 of the wod and I wasn't able to finish 'em. Pretty sad. After the fact I was thinking about why my pushups are so weak and began to realize that my press/pushing strength (strict press, dips, handstand push-ups, etc...) in general is weak. And I don't give them much attention in regards to extra work. Time to start. 

Nutrition-9/15

Tuesday

SLEEP: 7 hours on the night

8am

-2 hardboiled eggs

-4 oz. chicken breast

-1/3 cup walnuts

-large banana

-2 oz. dried apricots

-2g epa+dha

9am

-double 12 oz. americano, black

11am

-4 oz. turkey breast

-6 oz. carrots

-1/3 cup walnuts

-8 oz. strawberries

-2g epa + dha

3:30pm

-4 oz. wild sockeye salmon burger

-1/4 cup walnuts

-large banana

6:30pm

-3 oz. dried apricots

-4 oz. turkey breast

-1/4 cup walnuts

-2g epa+dha

8:30pm

-~6 oz. smoked salmon salad w/romaine, cucumbers, tomatoes, carrots, NO dressing or croutons 

9:30pm

-2 hardboiled eggs

-4 oz. blueberries

-154 oz. water on the day

Fitness-The Weekend and 9/14

The Weekend

I was in Chelan all weekend for a wedding and to enjoy some r and r. That didn't stop me from getting a couple short workouts in. I had been daydreaming for some time about a wod that incorporated swimming and so I jumped at the creative opportunity to construct one while I was staying at the lake. On Saturday, 9/12, I did the following wod for time (I roped my good buddy Drew D. into fighting through this one along side, thanks for pushing me brother):

3 rounds for time
-10 pullups (on swingset)
-20 knees to elbows (on swingset)
-run 50m to end of boat dock
-20 air squats
-swim 25m to ski dock, front crawl
-10 burpees on ski dock
-swim 25m back to boat dock, breast stroke
-10 muscle-ups, out of water onto boat dock
-15m walking lunge
-20 vups
-30m run to swingset

time=30:18

This was a killer, the swimming was brutal. I had to reduce the pull-ups and knees to elbows by half after the first round becuase we were doing them from a wooden beam on the swingset and our hands got tore up. The muscle-ups, with a little water assistance, were awesome. This is now a new Chelan classic wod. I'll look forward to this one again, the next time I'm in town.

On Sunday, 9/13, I roped Drew into another one though not quite as intense. We went after a hill run for time. We ran from where we were staying on the lake up to the public golf course nearby. I wish I would have measured the distance with a car but totally spaced it. I would say it's in the neighborhood of 1.25 to 1.5 miles and climbs a "steep in places" 300-500ft of vertical. I had only run this course once before, last summer, 2008. My time then to the top was right about 17:30.

9/13 time=12:50

A pretty solid run here. Was helpful to have Drew on my heels the whole time. At one point, after completing a long climb, I stopped and turned around to see where Drew was and to catch my breath. In hindsight, especially seeing as the grade had just leveled, I really should have pushed the pace here and made it hurt. I think I would have come in under 12 minutes. Still was a good run.

And on Monday, 9/14, my body was feeling it from the weekend wods and some "not so great" nutritional choices. So I fasted and rested. Ready to get after it this week.

Nutrition-9/14

Monday

I made it through the weekend and am now on the straight and narrow, going strict on the nutrition in preparation for the Fight Gone Bad IV Fundraiser on 9/26. It's less than 2 weeks away but I'm hoping by then I'll have cleaned out the fuel lines and'll be running only high octane. I want to perform well. Stay tuned.

SLEEP: 7 hours on the night

8am
-triple 16 oz. americano, black

7pm (fasted until this meal)
-2 hardboiled eggs
-3 oz. turkey breast
-3 oz. chicken breast
-4 oz. wild sockeye salmon burger
-8 oz. green grapes
-large banana
-1/3 cup walnuts
-2 g epa+dha

8:15pm
-4 oz. turkey breast
-1.5 cups blackberries

-116 oz. water on the day