Fitness-10/27 and 10/29-"Badger Singles", overheads, "Fran"

Tuesday

Got after a son of a gun of a wod today. Another hero workout and another grinder. It was brutal. "Badger Singles" was a take-off of the wod "Badger." It was basically the same workout but instead of going straight through, we took a two minute break after each round. It was 3 rounds as fast as possible of:

-30 full squat cleans, 95#
-30 pull-ups
-run 800m
-rest 2 minutes

time=36:06

I was bummed after this one because my body didn't seem to cooperate. I came out of the gates hard, hit all 30 cleans unbroken, hammered through the pulls and was back in from the run at 7:45. I took my rest, the clock hit 9:45 and I took off on round 2. Made it through the cleans and came off the bar on the pulls with only 3 to go in the round and my heart rate went crazy. I get bouts of tachycardia and this was some bout. I finished the pulls and tried to take off on the run but ended up basically finishing that 800m walk/run. As soon as I layed down for my rest before round 3, my heart rhythm went normal and I was able to rock round 3. My round times (with the 2 min rests taken out) were: 7:45, 14:16 and 10:05 respectively. I'd like to have this one over again.


Thursday

Started out the session today with some overhead squats. Was going for 5 x 3, looking to hit a max effort pr on the last set. It went down like this:

-3 x 175
-3 x 185
-3 x 195
-3 x 205
-3 x 215, New PR

Needless to say I was stoked with this outing. Last time I went after overheads, I failed on rep 3 at 205 and still called it a pretty good day. So today was great. My core strength and ability to stabilize are rapidly improving which fires me up. I think the press work is really paying off. Just gotta keep with it.

We went after "Fran" to round out the day. I just did this one a few weeks ago on my own so I thought about doing a different wod. But I decided to go for it and see if I could pr anyway. Ended up going after this one alone again but was still able to push myself hard. "Fran" is 3 rounds, 21-15-9, as fast as possible of:

-thrusters, 95#
-pullups

time=4:15ish

I was killing this one and putting up as mean a pace as I ever have on a workout. When I got to the bar for my last round of thrusters, I checked my watch and it had just rolled over 3 minutes. I went unbroken on the thrusters, got on the bar, hit two quick pulls and dropped to the ground. I checked my watch and it had stopped at 3:17. Apparently I'd accidentally pushed the button with the backside of my hand when I was in the front rack on the thrusters. I finished anyways, two pulls at a time and then a single to stop the clock...that was no longer running. I'm pretty confident I pr'd today but by how much noone knows? My previous pr was 4:37. I was on pace to finish under 4 minutes but I think the pull-ups took me too long to realistically say I was close, I was gassing out hard. I'll go at this one again sooner than later and make sure someone else is on the clock. I think sub-4 is right around the corner

Nutrition-10/28 and 10/29

My computer has been having some issues and I've not done well to keep a log of my nutrition elsewhere. Rest assured I've been eating pretty well and the fuel has been top notch. I'm feeling good and my fitness is already starting to reap the benefits of a cleaner diet. I'm using a roomies computer for now but should have mine up and running tomorrow. I'll look to start posting my nutrition as soon as I'm back up and running. Stay tuned.

Tuesday-10/27

Tuesday

sleep: 8.5 hours on the night

10:30am
-4 links isernio's extra lean chicken sausage
-2 hardboiled eggs
-8 oz. red grapes
-large banana
-1g epa+dha
-1 cup organic whole milk
-1/4 cup walnuts
-3 cups coffee, black

1:30pm
-triple 16 oz. amricano, black

4:30pm(post wod recovery)
-"recoverite" 66g CHO, 20g Prot, 6g Glutamine

7:15pm
-4 hardboiled eggs
-large banana
-small apple
-1g epa+dha

10pm
-8 oz. turkey breast
-1/4 cup walnuts
-6 oz. carrots
-3 oz. dried apricots
-1 cup organic whole milk
-1g epa+dha

-100 oz. water on the day

Fitness-10/26/09-press, deadlifts, "JT aka my worst nightmare"

Monday

Started out the day with some press and deadlift work. Went after 5 x 3 on the press and 5 x 2 on the deads, trying to hit max effort on the last set of each effort. My sets looked as follows:

Press
-3 x 135
-3 x 145
-3 x 155
-3 x 160
-2 x 160

Deads
-2 x 315
-2 x 365
-2 x 385

The press went well and was another step in the right direction. I'll continue to progress. The deads didn't go nearly as well and felt heavy. The effort at 385 was rough. From there I went to 405 and didn't even budge it. I decided to call it good, my back wasn't feeling strong.

After the strength work, we went after "JT." Not much to say about this one, it really is one of those wods that gives me nightmares. "JT" is 3 rounds, 21-15-9, of the following afap:

-handstand pushups
-ring dips
-pushups

time=34:59

This workout was grueling but I finished it. I did all of the hspu's with a band for assistance, everything else was as prescribed. Even though I was unable to do the hspu's legit, I still made big strides as I was able to get through the first 21 only using one band. The last time I did hspu's in a wod, I had to use two bands and quickly went to three. I think I'm close to being able to crack out a few full range hspu's band free. It's been a goal for a while so I'm stoked to keep working at it and cross it off the list in the near future.

Nutrition-The Weekend and 10/26

The Weekend



Well, I fell off the wagon over the weekend. I went to the UW vs. Oregon game and in the presence of good beer and good finger food, I caved. I don't recall exactly what all I had but think dark beer, chips and cold cuts. It was good. On Sunday, I fasted for a better part of the day. I had two solid meals and all was good. But I ended up getting ravenous about 9:30pm and decided I needed another splurge. Weak I know but sometimes you've got to take it easy on yourself. I ended up at the store and upon returning home, devoured 1 pint of hagen daz and half a bag of tortilla chips with guacamole. It wasn't great but it could've been worse.




Monday


sleep: 6.5 hours sleep on the night

8am
-triple 16oz. americano, black

11am(fasted until this meal)
-2 hardboiled eggs
-2 links isernio's extra lean chicken sausage
-1/4 cup walnuts
-6 oz. carrots
-large apple
-1g epa+dha


3:30pm
-6 oz. chicken breast
-1/4 cup walnuts
-large banana
-1g epa+dha


7:30pm(post wod recovery)
-"Recoverite" 48g CHO, 15g Prot, 4.5g Glutamine
-1 hardboiled egg
-4 oz. chicken breast
-2 oz. dried apricots
-1g epa+dha


9:30pm
-7 oz. chicken breast
-1/4 cup walnuts
-7 oz. black berries
-3 oz. dried apricots
-1g epa+dha
-1 cup organic whole milk

11pm
-3 oz. medium cheddar cheese
-1 cup organic whole milk
-1g epa+dha

-120 oz. water on the day