Fitness-12/2-press, deadlifts, "Qualifier WOD", ring-dip work

Wednesday

Started today's session off with some press and deadlift work. My sets looked as follows:

Press

-5 x 120#

-3 x 135#

-6 x 150#

Deadlift

-5 x 275#

-3 x 315#

-12 x 350#

I wasn't too satisfied with either effort but it was good work none the less. My goal was 7-8 reps @ 150 on the press but I failed on 7. I was hoping to hit 15 reps @ 350 on the deads as I hit 15 @ 330 last week. All reps were touch (under control, no bounce) and go, no rest, and my grip failed on the 12th. I do think I could've ripped out 1-2 more had my grip hung in there, 15 might've been a stretch.

After the strength work, went after last year's regional qualifier wod for time, subbing pull-ups for muscle-ups. It was 5 rounds for time of:

-9 pullups, chest to bar

-30 wallball, 20#/10ft

-6 sdhp, 135#

time=12:56

I was fairly happy with this effort, a couple minute improvement from the competition. But still disappointed I can't RX the muscle-ups. I've finally started giving them the attention they deserve though and after only 2 weeks of extra work, I already feel I'm pretty close.

I finished the session with ring-dips EMOTM: score=6 rounds

Pretty wiped after this one, got a good bit accomplished today.

Nutrition-12/2

Wednesday

sleep: 7 hours on the night

7am
-6 oz. extra lean black forrest ham

-1/4 cup walnuts
-3 oz. dried apricots
-large banana
-1 cup organic whole milk
-650mg ca, 250iu vit d3
-600mg epa+dha

8am
-triple 16 oz. americano, black

11:15am
-spinach salad w/ ~4 oz. spinach, ~3 oz. bacon, 1 hardboiled egg, ~ 2 oz. tomato, NO dressing
-1/4 cup walnuts
-2 kiwi fruits
-medium apple

3:15pm

-4 oz. chicken breast

-1/4 cup walnuts

-2 oz. dried apricots

-large banana

7pm(post wod recovery)

-1 pint 1% chocolate milk=54g CHO, 16g Prot

-3 oz. chicken breast

9:10pm

-6 oz. chicken breast

-2 oz. smoke gouda

-8 oz. strawberries

-6 oz. carrots

-2 oz. dried apricots

-1 cup organic whole milk

-350mg ca, 150iu vit d3

-1.5g epa+dha

-114 oz. water on the day

Fitness-12/1-"Sixty Shuffle," ring support work

Tuesday WOD

Today we started with met-con called the "Sixty Shuffle." It was 5 rounds of the following afap:

-30 abmat situps, anchored
-20 pushpress, 45#
-10 pushups
-run 200m

time=14:50

I was frustrated with myself as after this one. I knew I could've, and should've, pushed myself harder. I now vow to make it my goal to never be able to say I could've gone harder after a workout. Time to start leaving it all out there and getting comfortable with pain.

I finished the evening with 5 x max time knee tuck ring support holds with 1 minute rest between each effort.

Nutrition-12/1

Tuesday

sleep: 8 hours on the night

8am

-1 cup organic whole milk

-650mg ca, 250iu vit d3

-2g fish oil

8:30am

-triple 16oz. americano, black

11:30am(fasted food until this meal)

-8 oz. chicken breast

-4 oz. dried apricots

-medium apple

-1/4 cup walnuts

4:30pm (post wod recovery)

-33g CHO, 10g Prot, 3g glutamine

9:15pm

-6 oz. extra lean black forrest ham

-2 oz. chicken breast

-2 oz. tj's smoked gouda

-1/4 cup walnuts

-8 oz. strawberries

-6 oz. carrots

-1 cup organic whole milk

-1.5g epa+dha

-650mg ca, 250iu vit d3

-114 oz. water on the day

Fitness-11/30-clean and jerk, front squats, mu/hspu work

Monday

Started off with some clean and jerk work using it to warm up to front squats. My sets looked as follows:

Squat Clean and Jerk

-5 x 165

-3 x 185

-1 x 210

Fronts

-3 x 215

-7 x 240

All sets were sub-maximal except for the set of fronts at 240 in which I was going for broke. I'd hoped to hit 10 reps and 7 stoned me. Next time

Finished the day with 5 rounds un-timed, 1 minute rest between rounds, of:

-Max rep false grip ring pulls

-Max rep deep ring dips, no kip

-5 x kneeling muscle-up transition

-Max rep hspu's using abmats

-Max effort handstand hold

A good day at the gym.

Nutrition-11/30

Monday

sleep: 7 hours on the night

I realize I've been awol again, my apologies. No excuses, I just haven't been making time to blog. In my defense, my schedule lately has been all over the map. But with Thanksgiving behind us, I plan on buckling back down in regards to nutrition and that means consistent blogging. My training lately has been good, I've been going after it hard again for the past couple of weeks. I feel like I'm on the verge of some big gains/improvements in my overall fitness. Re-committing to good nutrition will no doubt fuel that fire.

7am

-12 oz. coffee, black

8am

-double 12 oz. americano, black

3:15pm(fasted until this meal)

-6 oz. chicken breast

-1/3 cup walnuts

-4 oz. dried apricots

-medium apple

-1.2g epa+dha

7:30pm

-4 oz. dried apricots

-1.2g epa+dha

8:45pm

-6 oz. chicken breast

-2 oz. smoked gouda (finishing off weekend splurge food)

-8 oz. strawberries

-6 oz. carrots

-1/4 cup walnuts

-2g fish oil

-1 cup organic whole milk

-100 oz. water on the day