Tuesday WOD
Went after a CrossFit classic benchmark today. "Fran," one nasty girl. I was excited for this one since the last time I'd gone after it about a month or so back, my watch shut off during my final round. And I was working on a mean time. I was anxious to see what the clock would say today. "Fran" is 3 rounds, 21-15-9, of the following afap:
-thrusters, 95#
-pullups
time=3:27
This was a huge pr and big step in the right direction. My work capacity is really starting to get there. I made it through all 3 sets of thrusters and the first set of pull-ups unbroken. We'll probably see this one again in a few months and I'd like to complete the whole wod unbroken. At this point, doing more pull-ups unbroken will be the only way I can improve my time. A good goal.
I finished the session with some productive ring-support/l-sit work.
Wednesday, December 9, 2009
Tuesday, December 8, 2009
Nutrition-12/8
Tuesday
sleep: 8.5 hours on the night
10am
-2 cups coffee, black
-3 hardboiled organic eggs
-3 links isernio's extra lean all natural chicken sausage
-large banana
-6 oz. strawberries
-1 cup organic whole milk
-1.2g epa+dha
1pm(old town cafe)
-3 eggs omelet w/~3 oz. bacon
-bowl of mixed fresh fruit, ~6 oz.
4:15pm(post wod recovery)
-48g CHO, 15g Prot, 4.5g Glutamine
8pm(Friends' Christmas Party, splurged but in moderation)
-apple cider
-mulled wine
-oatmeal raisin cookie
-mild white cheddar w/pesto
-2 tangerines
-fudge
-raspberry filled chocolate (trader joes)
10:30pm
-1.5g epa+dha
-1 cup organic whole milk
-75 oz. water on the day
Monday, December 7, 2009
Fitness-12/7-cleans, front squats, row
Monday
Started today with some more strength work. Kept it light as we're taking this week to de-load and since it was light, I moved through it fast. I felt good to move quick through some light/sub-maximal loads.
Cleans
-2 x 5, 95#
-2 x 5, 115#
-2 x 5, 135#
Fronts
-5 x 135#
-5 x 145#
-5 x 170#
After the strength work, went after some row intervals. It was the following intervals with a work:rest ratio of 1:1. My interval times are next to each distance and the total time for the wod is below:
800m=2:30
500m=1:33
500m=1:36
200m=00:35
200m=00:36
200m=00:35
time(work+rest)=14:50
Finished with some very productive muscle-up and handstand work.
Nutrition-12/7
Monday
sleep: 7 hours on the night
8am
-triple 16 oz. americano, black
3:30pm(fasted food until this meal)
-7 oz. chicken breast
-1/3 cup walnuts
-large banana
-3 oz. dried apricots
-2g fish oil
6:45pm(post wod recovery)
-48g CHO, 15g Prot, 4.5g Glutamine
7:15pm
-9 oz. chicken breast
-1/4 cup walnuts
10:20pm
-5 oz. extra lean black forrest ham
-2 oz. smoked gouda
-1 cup organic whole milk
-1.5g epa+dha
-105 oz. water on the day
Fitness-12/3 thru 12/6
A quick update of the training I've done since Thursday, 12/3, which was a rest day.
Friday 12/4
Perform as many rounds as possible, distance on the rower, of each couplet in 5 minutes, taking two minutes rest between efforts:
-9 x thrusters, 115#
-9 x pullups
score=4 rounds+9 thrusters+3 pull-ups
-Max rep ring dips
-20 x double unders
score=5 rounds + 15 double unders, 17 total ring dips(these need serious work)
-row max distance
score=1450m
This was a difficult wod, I went for it on the first 5 minute round of thrusters and pull-ups and was toast the rest of the wod, having a hard time recoverig during the two minute rests. And I was straight gassed when I got to the rower but still went after it hard. Definitely was down for a while after this one.
Saturday 12/5
Went after the Lumberjack 20 afap. I went in a bit different order than the wod calls for and went a little heavier on the cleans because we had a big crew in the gym and had to switch it up.
-20 x kb swings, 32kg
-run 400m
-20 x deadlift, 275#
-run 400m
-20 x ohd squat, 115#
-run 400m
-20 x burpees
-run 400m
-20 x pullups, chest to bar
-run 400m
-20 x box jumps, 24"
-run 400m
-20 x db squat clean, 50#
-run 400m
time=26:07
I was mowing this one down until I got to box jumps, fired out 4 of them in as many seconds and then just about puked, my stomach and heart felt like they were in my throat. It was as gnarly a wall as I've ever hit. Was happy I was able to grind through the rest, a good fortitude builder.
Sunday 12/6
Went after a run around Lake Padden afap. The loop around the lake is 2.6 miles with intermittent hills of varying length and grade.
time=19:55
Was pretty stoked with this effort. I'd not run this one for time in a couple months and my previous best was 22:00 flat. A solid improvement here. It was cold.
Friday 12/4
Perform as many rounds as possible, distance on the rower, of each couplet in 5 minutes, taking two minutes rest between efforts:
-9 x thrusters, 115#
-9 x pullups
score=4 rounds+9 thrusters+3 pull-ups
-Max rep ring dips
-20 x double unders
score=5 rounds + 15 double unders, 17 total ring dips(these need serious work)
-row max distance
score=1450m
This was a difficult wod, I went for it on the first 5 minute round of thrusters and pull-ups and was toast the rest of the wod, having a hard time recoverig during the two minute rests. And I was straight gassed when I got to the rower but still went after it hard. Definitely was down for a while after this one.
Saturday 12/5
Went after the Lumberjack 20 afap. I went in a bit different order than the wod calls for and went a little heavier on the cleans because we had a big crew in the gym and had to switch it up.
-20 x kb swings, 32kg
-run 400m
-20 x deadlift, 275#
-run 400m
-20 x ohd squat, 115#
-run 400m
-20 x burpees
-run 400m
-20 x pullups, chest to bar
-run 400m
-20 x box jumps, 24"
-run 400m
-20 x db squat clean, 50#
-run 400m
time=26:07
I was mowing this one down until I got to box jumps, fired out 4 of them in as many seconds and then just about puked, my stomach and heart felt like they were in my throat. It was as gnarly a wall as I've ever hit. Was happy I was able to grind through the rest, a good fortitude builder.
Sunday 12/6
Went after a run around Lake Padden afap. The loop around the lake is 2.6 miles with intermittent hills of varying length and grade.
time=19:55
Was pretty stoked with this effort. I'd not run this one for time in a couple months and my previous best was 22:00 flat. A solid improvement here. It was cold.
Nutrition Update-12/7/09
Nutrition 12/3 thru 12/7
Once again, I've fallen off the blog wagon. I rested on Thursday 12/3 and that included a good bit of rest from food. I fasted for the better part of the day. And since that time, I've continued to eat well but have had some splurges. Namely pizza and red robin and too much beer over the weekend. I fasted the better part of yesterday, 12/6, finishing the night with a solid 6 block meal. Today, 12/7, I've been fasting food to present and will have my first meal about 3-4pm. I'll look to eat well through Thursday at which point all bets are off as I participate in a good friend's wedding festivities Thursday eve and Friday. And, I've decided, I'm going to maintain a pretty loose diet, with random splurges here and there, until the New Year. At that point, I'll look to go pretty strict in prep for February's CrossFit Game's Sectional Qualifier. Stay tuned for this week's nutrition
Once again, I've fallen off the blog wagon. I rested on Thursday 12/3 and that included a good bit of rest from food. I fasted for the better part of the day. And since that time, I've continued to eat well but have had some splurges. Namely pizza and red robin and too much beer over the weekend. I fasted the better part of yesterday, 12/6, finishing the night with a solid 6 block meal. Today, 12/7, I've been fasting food to present and will have my first meal about 3-4pm. I'll look to eat well through Thursday at which point all bets are off as I participate in a good friend's wedding festivities Thursday eve and Friday. And, I've decided, I'm going to maintain a pretty loose diet, with random splurges here and there, until the New Year. At that point, I'll look to go pretty strict in prep for February's CrossFit Game's Sectional Qualifier. Stay tuned for this week's nutrition
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