Fitness-10/2-"Angie"

Friday WOD

Not much to say about this CrossFit classic. She's as gnarly as they come. "Angie" is the following for time:

-100 pullups

-100 pushups

-100 situps

-1o0 air squats

time=24:45

That's some big volume for sure but for a fairly fit CrossFitter this wod wouldn't be too tough if you could partition everything. Sets of 10 on everything for example until you had finished all 100 across the board. But the stipulation with this one is that you have to finish all repetitions of one exercise before you can move on to the next. So 100 of each right in a row. Ouch. The pull-ups took me about 7 minutes (a big improvement, the first and only other time I've done this one month's ago they took me 14) and I finished the sit-ups and squats unbroken, fast. So, the push-ups took me about half the time of the wod. I need to get my push/press stronger. 

Fitness-10/1-deadlift/burpee/run

Thursday WOD

Today's wod was a mean one and a great chance for me to gauge my progress as I recover from a week of the flu. It's been a tough week of workouts as I've felt like I've been fighting through them on an empty tank. But, I do feel like I'm getting close to 100% as far as my general wellness. And I'm well on my way back towards a strong level of fitness. Again, I was excited today to see how the body reacted to this one. Today's wod was 5 rounds for time of:

-5 x deadlifts, 275

-10 x burpees

-400 m run

time=15:02

This wasn't, in my opinion, a very strong time. I never broke on the deadlifts or burpees but had a hard time finding gas for the runs and took far too much rest transitioning from the run back to the deadlift. One of our studs (he's only 160# bodyweight and 19 years old) did this one in 12:44. He runs like a gazelle. I'd like to see myself finish a wod like this in the 13's. The good news is, I'm back on track.

Nutrition-10/1

Thursday

sleep: 8 hours on the night

8am

-triple 16 oz. americano, black 

12pm (fasted til this meal)

-8 oz. chicken breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

3:15pm

-4 oz. chicken breast

-1/4 cup walnuts

- large banana

-3 oz. dried apricots

6:15pm(post wod recovery, "Recoverite" by Hammer Nutrition)

-66g CHO

-20g Prot

-10g Fat

-3g glutamine 

8pm

-3 oz. chicken breast

-3 oz. lean black forest ham

-2 oz. gouda

-a couple handfuls of wafer crackers

-3 oz. dried apricots

-too many mini chocolate peanut butter cups

-too much red licorice

-2g epa+dha

-400 iu vit d3

-140 oz. water on the day

Nutrition-9/30

Wednesday

sleep: 7.5 hours on the night

8am

-triple 16 oz. americano, black

11:15am(fasted until this meal)

-8 oz. chicken breast

-1/3 cup walnuts

-6 oz. carrots

-medium apple

3:30pm

-4 oz. chicken breast

-1/4 cup walnuts

-large banana

7:30pm

-3 oz. chicken breast

-3 oz. extra lean black forrest ham

-a bunch of crackers

-about 5 oz. of gouda

-mini chocolate peanut butter cups

-2g epa+dha

-110 oz. water on the day

Fitness-9/29-hspu/l-pulls

Tuesday WOD-"Shoot Me Now"

This wod was very appropriately named. It included two of the hardest exercises for me to perform and was such a grind that after only a couple rounds, a bullet sounded pretty good. "Shoot Me Now" was 21-18-15-12-9-6-3 rep rounds for time of:

-hand stand pushups
-L pullups

time=25:54

Ouch. I performed all of the hspu's full range of motion with a band for assistance. By the end of the wod, I was using three bands. I did the first 5 L-pulls legit then went to L-pull kips. By the end of the round of 18, I was just going to regular kips, hitting chest to bar every once and a while and getting my chin over the rest of the time. I knew it before but now I have strong confirmation-these movements need work and I need to get stronger. This was a good gut-check.

Nutrition-9/29

Tuesday

sleep: 8 hours on the night

8:3oam

-triple 16 oz. americano, black

1pm(fasted until this meal)

-8 oz. chicken breast

-1/3 cup walnuts

-medium apple

-6 oz. carrots

-1g epa+dha

6:30pm

-4 oz. dried apricots

8:30pm

-8 oz. chicken breast

-1/3 cup walnuts

-3 oz. broccoli 

-large banana

-2g epa+dha

-115 oz. water on the day

Fitness-9/28-"Original Bionic"

Monday WOD

I was back in the gym today to start the week. I'm still feeling pretty poor from whatever the bug was I had last week but today was the first day I felt markedly improved, like I was finally out of the woods. This episode of illness has really tanked me man, I mean, I feel totally dilapidated. But, now that I'm starting to get some energy back, I'll start to scratch and claw my way back to a good level of work capacity. Hopefully it won't take too long to get back into shape. Todays workout was "Original Bionic" and was as many rounds as possible in 15 minutes of:

-6 x sdhp, 95#

-6 x burpees

-6 x thruster, 95#

-6 x pullups

-6 x hang power snatch, 95#

score=4+3

Today's was a rough one. I didn't go at if full speed though. In an effort to not destroy my healing body, I went after this one about 75% effort. It was still tough and I was sucking wind throughout. I started with chest-to-bar pull-ups in the first round and went to regular pull-ups thereafter. Again, it'll blow your mind how much a good bout of illness can zap you. I moved through this one slow enough to never have to break up any of the sets. It was still brutal but I'd like to think I could have hit 6 rounds, or close to it, if I was going for it. But I'm pretty sure if I'd gone at it that hard today, I might not have made it to my car. This ended up being a good start on my road back to wellness. 

Nutition-9/28

Monday

sleep: 7.5 hours on the night

8am

-triple 16 oz. americano, black

5:30pm(post-workout drink, "Recoverite" by Hammer Nutrition, good stuff)

-66g CHO

-20g Prot

-9g Fat

7:45pm (fasted until this meal)

-Mongolian Grill

-too much food

-last splurge meal for a while

10pm

-gummy bears

-peanut butter cups

-110 oz. water on the day

Fitness-9/26-"Fight Gone Bad 4"

Saturday

I made it to the Fight Gone Bad 4 fundraiser on Saturday and what a day it was! I was still feeling pretty awful but geared up and went for it along side about 35 other friends/gym mates. It was pretty awesome to have that many folks go after this brutal workout. I saw some pretty inspiring performances, people just gutting it out and giving it their all. And that was the whole point, to give you best effort, to give all you had. I watched person after person do that and at the end of the day, it was amazing to sit there and think about what you'd just witnessed. A beautiful day. 

As for my go at it, it was rough but I persevered. I started out and made it through the first round on pace to a 400 score with 150 repetitions. I took my 1 minute break and started the second round. About 15 wall-balls in, something peculiar happened, my body quit. I literally went from moving like a machine to sputtering on an empty tank, just wasted. It was, by far, the worst my body has ever felt during/from a workout. The last 10 minutes of this one were absolutely agonizing. But, by the grace of God, I didn't quit. I sure wanted to and probably would have if not for all the great folks cheering me on and encouraging me to finish. I finished FGB4 with a score of 280, the score I had after 2 rounds of the same workout just one week before. It was pretty disappointing/discouraging during and immediately after the wod, especially since I had put so much work into preparing for the day. But I was constantly encouraged by my people and praised for finishing, they gave nothing but love. And, in hindsight, those 280 repetitions were harder than any I'd ever done before. I really had to fight for them. And that was the point. It was a great day to be a part of such a loving and life-giving community. What a beautiful day.