Fitness-10/9-"Filthy Fifty"

Friday WOD

We had a grinder today and one I was really looking forward to. It's workouts like this one that are nice to see every few months as they offer a really good opportunity to gauge your fitness improvements and see where your capacity is really at. And I was stoked for this one in particular because I'm really trying to push myself harder on wods in the 15 minutes and over time domain in order to become more competitive in "longerish" workouts. The "Filthy Fifty" is the following for time:

-50 x box jumps, 24"

-50 x jumping pull-ups

-50 x american kb swings, 16kg

-50 x walking lunges

-50 x knees to elbows

-50 x push press, 45#

-50 x ghd back extensions

-50 x wall balls, 20#/10ft

-50 x burpees

-50 x double unders

time=23:37

This was a great effort. I'm rarely satisfied after I finish wods and today was no exception. I knew there were times I rested when I could've pushed. But, I did feel pretty good about this one. I went head to head with one of our studs and I was right on his heels the whole time. He got the better of me on the burpees and ended up beating me by a couple minutes but I hung in there. Not to mention, this was a pr by over 4 minutes from my last attempt. Going into it, I wanted to be sure and go sub-25 and had high hopes for sub-20. Next time. Apparently Spealer does this one in the 14's and there are a number of guys out there in the high teens. Good inspiration. 

Nutrition-10/9

Friday

sleep: 8 hours on the night

10am

-~24 oz. coffee, black

2:15pm(fasted food until this meal)

-6 oz. chicken breast

-1/4 cup walnuts

-5 oz. carrots

-3 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

5:30pm(post wod recovery drink)

-45g CHO

-15g Prot

-4.5g Glutamine

8:15pm(Olive Garden Never Ending Pasta Bowl)

-3 bowls of linguini pasta w/alfredo sauce

-5 meat balls

-1 bratwurst

-3 bread sticks

-2 bowls of sausage soup

-ouch

10pm

-Large frosty from Wendy's

-110 oz. water on the day

Fitness-10/8-"Sushi Roll II", handstands

Thursday WOD

Today's met-con was heavy and I was excited about it. It's nice to see what you're capable of when the loads are heavier than normal. "Sushi Roll II" (we give the wod's we make up the most random names) was amrap in 15 minutes of:

-12 x sdhp, 135#

-24 x  doubleunders

-12 x pushups 

-24 x doubleunders

score=5+10 sdhp's 

To start, the weight felt ligghhht. I mowed through my first round, everything unbroken, in a little under 1:30. I kept a good pace to start the second round but started to gas out a bit. Then I started spending way too much time taking breaths in between reps. I had way more in the tank than I ended up giving the rest of the workout and I was a bit disappointed with my effort at the end. I didn't have anyone pushing me today and shamefully, I didn't do well to push myself. The rx weight for the wod was 115# and when I came in, no one had gone at 135#. And in my group there was only one other guy to go at 135# but he wasn't much for double-unders. And another guy who went next to me is a met-con stud but even at 115#, the weight was heavy for him. So, I didn't have anybody on my heels and in turn, I hit cruise-control a bit rather than pushing the pedal to the floor. It's times like these you have to focus in and make it hurt and I struggled to do that today. In hindsight, I never checked the board before the wod. One of our studs had almost made 7 rounds at 115# earlier in the day. That should've been the score I was aiming to beat. 

I did a little handstand work afterwards that was fairly productive. I started with max hold and made 45 seconds. Then another max hold and only made about 30 seconds. Then I decided to do a handstand tabata: 20 seconds handstand, 10 seconds rest for 8 rounds. I only made it through 3 rounds before my arms stopped holding up and then I finished with 10 second rounds. Friggin' handstands man. 

Nutrition-10/8

Thursday

sleep: 7 hours on the night

7:15am

-3 links isernio's extra lean chicken sausage

-2 hardboiled eggs

-1/4 cup walnuts

-2 oz. dried apricots

-large banana

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-triple 16 oz. americano, black

11:15am

-6 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-medium apple

-1g epa+dha

3:30pm

-3 links isernio's extra lean chicken sausage

-1 hardboiled egg

-1/4 cup walnuts

-large banana

-1g epa+dha

6:30pm(post-wod recovery drink)

-66g CHO

-20g Prot

-6g Glutamine

8:30pm

-1 hardboiled egg

-4 oz. chicken breast

-1/4 cup walnuts

-3 oz. dried apricots

-medium apple

-350mg ca, 150iu vit d3

-1g epa+dha

9:30pm

-2 oz. provolone cheese

-1/2 cup raisins

-135 oz. water on the day

Fitness-10/7-Active Rest Day

Wednesday

I went into the gym today with full expectation of getting after some strength work. But, as soon as I put weight for my first set of squats on the bar, I knew it wasn't to be. I up weight and went on to the next set. Did one rep, my body screamed and I call it. I moved on to the press just to see and it wasn't any better. My body hurt and I could tell it wasn't going to be productive to lift. So I ended up getting after a bunch of wheel work: knee tucks, bridge, pikes, leg curls, taps and leg lift holds. It was a good and very sweaty 20 minutes worth of work but low on the intensity scale and rest none the less. I followed it up with a good amount of stretching and work on the foam roller for a little regen. It ended up being a great session.

Nutrition-10/7

Wednesday

sleep: 8 hours on the night

7:15pm

-2 links isernio's extra lean chicken sausage 

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

-2 oz. dried apricots

-650mg ca, 250iu vit d3

-1g epa+dha

8am

-12 oz. coffee, black

11:30am

-4 oz. turkey breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

3:15pm

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

-1g epa+dha

6:30pm(post wod recovery drink)

-45g CHO

-15g Prot

-4.5g Glutamine

8:15pm

-8 oz. chicken breast

-8 tbsn guacamole 

-10 tbsn tj's all natural salsa

-6 oz. broccoli 

-8 oz. red grapes

-2 oz. dried apricots

-1g epa+dha

-350mg ca, 150iu vit d3

10pm

-2 oz. chicken breast

-1 link isernio's extra lean chicken sausage

-135 oz. water on the day

Fitness-10/6-"Helen", core work

Tuesday WOD

Another CrossFit classic today and one I've been wanting a go at for awhile. Today was the day. "Helen" is 3 rounds for time of:

-400m run

-21 american kb swings, 24kg

-12 pullups

time=9:49

This was a big pr but still unsatisfying. The last time I did this wod I performed chest-to-bar pull-ups and my time was around 11:30. The time before that, I performed chin-over pull-ups and my time was about the same. So, a couple minute improvement here but I thought I could do better. I again had a tough time pushing the pace on the runs. I did all of the swings unbroken. I got the first round of pull-ups unbroken. Then the first 7 the next round. And then only the first 4 during the third round. It was a bit disappointing. The elite guys out there are doing this one right around 7 minutes. I sure would like to break into the high 7's. Next time, I'll shoot to crack 9. 

I finished with some core work un-timed:

-30 x knees to elbows

-30 x weighted ghd hip ext, 25#

-3 x rope climbs, 1 x no feet

-30 x ghd sit-ups

I really enjoyed finishing the workout with this extra core work and think I'll continue to try and finish each day at the gym working on something core specific and/or skill specific. I'll look to start focusing on the pursuit chart again too. Time get better at the fundamentals. 

Nutrition-10/6

Tuesday

sleep: 8.5 hours on the night

7:45am

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-1/4 cup walnuts

-large banana

-3 oz. dried apricots

-650mg Ca, 250iu vit d3

-1g epa+dha

9am

-double 12 oz. americano, black

12pm

-4 oz. turkey breast

-1/3 cup walnuts

-6 oz. carrots

-medium apple

-1g epa+dha

3:30pm

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

-1/4 cup raisins

-1g epa+dha

6:30pm(post wod recovery drink)

-66g CHO

-20g Prot

-3g Glutamine

8:45pm

-3 oz. turkey breast

-3 links isernio's extra lean chicken sausage

-2 oz. dried apricots

-1/3 cup walnuts

-medium apple

-1.5 cups raspberries 

-1g epa+dha

-350mg ca, 150iu vit d3

-125 oz. water on the day

Fitness-10/5-thruster/squat clean/front squat, "Triple Seven"

Monday WOD

We started out the day with some strength work and it felt great to get under some weight. It's been awhile since I did anything heavy, going on a couple months really. I haven't done anything max effort since before I left for my trip at the end of August. I'm stoked to start working on getting stronger again. Today we did the following progression, trying to hit a max effort front squat on the last set:

Thrusters
-7 x 95#
-7 x 135#

Squat Cleans
-5 x 185#
-5 x 205#

Front Squat
-3 x 225#
-3 x 235#
-3 x 245#

It all felt pretty heavy. I definitely have a ways to go. Not only did it feel heavy but it really gassed me out. I guess that's what happen when you go too long without getting under some weight. I certainly plan to get way more consistent with my strength and power work again. The cleans and thrusters went suprisingly well and even though they had me sucking wind, I probably should have gone heavier. But the front squats kicked my butt and I needed a spot on that last set.

After this we went after the following wod, a 7 minute amrap:

"Triple Seven"
-7 x hang power snatch, 115#
-7 x ring dips
-7 x knees to 'bows

score=2+7 snatch+5 ring dips

The snatch and ktb's were cake for me on this one. The dips were awful. I didn't even get the first set unbroken. The second set took me 4 tries. And I failed on 5 attempts at a 6th ring dip during the third round as time expired. I was pissed at myself. I was on the rings with almost 2 minutes to go in the wod and couldn't finish the dips. Just a frustrating one for me.

I finished the day with a little bench press. It'd been a while. We don't have a bench so I ended up doing a 3x5 laying on a foam roll. This turned in to quite the stablization exercise. Sets were as follows:

-5 x 185#
-5 x 205#
-5 x 205#

Pretty productive day.

Nutrition-10/5

Monday

sleep: 7 hours on the night

I've been pretty sporadic with my blogging lately. One reason why is that my nutrition has been fairly undisciplined the past few weeks. That's not to say my eating has been awful. I've had my share of splurges but overall, I've been eating good fuel. But I haven't been putting as much thought or effort into meal timing and amounts. It's been nice. I plan to continue being a little more relaxed in this regard but do want to get back to consistent blogging. I'm at a point where I think I have this nutrition thing figured out pretty well. That said, I do seem to eat that much better when I'm journaling meals for all to see. So, I'll try to right this "blog ship." 

8am

-triple 16 oz. americano, black

12pm(fasted until this meal)

-4 oz. turkey breast

-1/3 cup walnuts

-6 oz. carrots 

-small apple

-large banana

-1g epa+dha

-670mg ca, 250iu vit d3

3:15pm

-4 oz. turkey breast

-1/4 cup walnuts

-3 oz. dried apricots

-1g epa+dha

6:45pm(post wod recovery drink, "Recoverite" by Hammer Nutrition)

-66g CHO

-20g prot

-3g glutamine

8:15pm

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-1/4 cup walnuts

-8 oz. red grapes

-large banana

-1g epa+dha

-350mg ca, 150iu vit d3

-125 oz. water on the day