Fitness-2/5-ghd/ring push/kb carry

Friday WOD

I felt pretty good and recovered/fresh after taking Thursday off. Went into the gym to get after a short one. We did a 3 rounder AFAP:

20 x ghd situps

20 x ring push-ups

50m kb waiter carry, R arm/32kg

50m kb waiter carry, L arm/32kg

time=14:40

This one humbled me. I rolled through the first round pretty quick. As soon as I started failing on the ring push-ups in the second round though, I knew it'd be a grind. Transitioning from the push to holding 32kg over head and walking 50m was wretched for me. My triceps were so spent from the ring push-ups, it was an absolute battle to keep my elbow locked. Push strength is a weakness and this one was a good reminder of how much I need to work on it.

I took about 10 minutes rest after this one and then went after some muscle-ups. I made 3 muscle-ups in as many minutes and decided to call it a day. Wasn't feeling the gusto and figured I'd be better served resting up for a big day tomorrow.

Nutrition-2/5

Friday

sleep: 8.5 hours on the night

11am

-7 oz. chicken breast prepared in organic evoo

-1/2 cup walnuts

-1 cup blueberries

-medium banana

-16 oz. organic brewed coffee, black

-2.8g epa+dha

3pm

-6 oz. chicken breast prepared in organic evoo

-1/2 cup walnuts

-6 oz. red grapes

-medium organic gala apple

-1g epa+dha

5:30pm (post wod)

-"endurox"-13g prot, 52g cho, 0.5g glutamine

6:45pm

-6 oz. chicken breast

-1/2 cup walnuts

-1/3 cup shredded parmesan cheese

-2.8g epa+dha

8:45pm (bayou on bay)

-smoked chicken salad w/romaine, spinach, app. 2 oz. chopped bacon, app. 5 oz. smoked chicken breast, and a little bit of smoked ranch dressing on the side (I'm weak)

-1 oyster shooter (I really didn't want to but had said I'd try one, yikes)

-1 glass pinot noir

10:30pm (the green frog)

-1.5 pints two towers blonde ale

11:30pm (the nimbus)

-1 glass cabernet

12:30am

-2 oz. chicken breast

-1 cup organic whole milk

-130 oz. water on the day

Nutriton-2/4

Thursday

sleep: 6 hours on the night

7:15am

-5 oz. organic lean ground buffalo

-1/2 cup walnuts

-large banana

-1.2g epa+dha

8:15am

-triple 16 oz. americano, black

1:45pm

-5 oz. organic lean ground buffalo

-1/2 cup walnuts

-8 oz. red grapes

-medium organic gala apple

-2.8g epa+dha

8:50pm

-5 oz. organic lean ground buffalo

-1/2 cup walnuts

-large banana

-2.8g epa+dha

12am

-1 cup organic milk

-1/2 cup shredded parmesan cheese

-1.2g epa+dha

-115 oz. water on the day

Fitness-2/3-press, snatch, overheads, "Role Reversal", hspu and pistol work

Wednesday

Another good day in the gym. Started with a sub-max press and snatch warming up to a max effort overhead squat:

press

2 x 5 x 75

2 x 5 x 95

2 x 5 x 105

squat snatch

5 x 145

3 x 165

1 x 185

overheads

3 x 185

3 x 205

2 x 225

I was sore from Tuesday's work but still felt pretty good throughout the lift. The snatch at 185 was easy, I'm starting to produce a lot of speed through the middle which is promising. This was the first time I've done heavy overheads in months. I lost stability through my shoulders at the top of the 3rd rep w/225 and dumped it. I know I'm capable of more than this but was still encouraged as I've not been training heavy overheads and I'd never done a rep with more than 215.

I rested 7 minutes and then went after "Role Reversal." This was a wod from last year's Rocky Mountain qualifier for the 2009 CF Games and was 3 rounds of the following AFAP:

8 x deadlifts, 300#

run 400m

time=6:31

I was shooting for sub-6 but saved a little too much on the first two runs and couldn't make up the time on the last one. I never broke on the deads and they felt pretty light. I've got to start pushing my pace more when I run.

I rested 7 minutes after this one then went after handstand push-ups EMOTM followed by pistols EMOTM. I started the hspu's w/1 abmat and finished using 2, failing in the 5th minute to complete 5 reps. I failed in the 4th minute on the pistols, my legs were/are shot. Still a good short burst of work to finish the session. I'm resting Thursday and will be back after it Friday.

Nutrition-2/3

Wednesday

sleep: 7 hours on the night

7:15am
-2 organic eggs
-4 oz. organic lean ground buffalo
-large banana
-2.8g epa+dha
-1 cup organic whole milk

8:15am
-triple 16 oz. americano, black

11:20am
-5 oz. organic lean ground buffalo
-1/3 cup walnuts
-large organic gala apple
-2 oz. raw red bell pepper
-3 oz. raw spinach and romaine mixed
-1g epa+dha


3:20pm
-5 oz. organic lean ground buffalo
-1/3 cup walnuts
-medium banana
-1g epa+dha

7:15pm (post-wod)
-"Endurox"-13g prot, 52g cho, 0.5g glutamine

8:pm
-2 baked skinless chicken wings
-1 baked skinless chicken thigh
-1/3 cup walnuts
-1 cup blueberries
-2.8g epa+dha

9-11pm (movie w/the lady)
-app. 12 oz. ravenswood petite syrah
-too many miniature dove dark chocolates (i'm weak)

12pm
-2.8g epa+dha
-1 cup organic whole milk

-120 oz. water on the day

Fitness-2/2-clean and jerk, front squats, jerk, "Hips Don't Lie", leg crank, row, ring-dip work

Tuesday

Was a big one back in the gym today after the extended weekend. Started with some de-load work on c/j and fronts and used the work to warm-up to some heavy jerks:

hsc and jerk

-2 x 5 x 95#

-2 x 5 x 125#

-2 x 5 x 145#

fronts

-5 x 155#

-5 x 165#

jerk

-3 x 205#

-3 x 235#

Would've liked to finish higher on the jerk but ran out of time and wasn't feeling very strong anyways. My pr in the jerk, off of the rack, is 275# for 1 rep. I feel my strength isn't at that level right now and I'd love to get back.

Took a 5 minute rest and then went after "Hips Don't Lie." This was a wod from one of the regional qualifiers for last year's CF Games. It's 3 rounds, 21-15-9, of the following for time:

box jump, 24"

kb swing, 24kg

sdhp, 95#

time=5:19

Last year's top time was about 4:10. Needless to say I wasn't happy. Just have to get better.

From there, I rested exactly 5 minutes and then went after the "leg crank" protocol. The "leg crank" is 3 rounds, each round performed AFAP, with a rest between rounds:

all w/hands laced behind head

-24 x air squats

-24 x fwd alternating lunges

-24 x jump lunges

-12 x jump squats

-rest 45 seconds

Ouch, this protocol is brutal. Last week we did it w/1 minute rests. It's amazing how big a difference 15 seconds makes. After the "leg crank," I took a 90 second rest and then went after a 500m row AFAP followed by another 90 second rest and another 500m row:

1st 500m=1:33:3

2nd 500m=1:34:8

This again proved to be the most painful line-up of exercise I've yet to experience. After the "leg crank" my posterior was just wrecked and the row was awful. Both efforts were way off my pr. The lungs were there but again, my posterior was absolutely devastated. I was happy to pull the second effort only 1 second slower than the first but was disappointed to not pull the first effort under 1:30. I'll keep getting better.

I finished with some ring-dip work. I did 1 strict dip EMOTM. I got 6 dips unbroken in the 6th minute and had to call it a day to prepare for the evening class. I was feeling the lack of good nutrition/rest at the end of this one. Good to be back on board and productive.

Nutrition-2/2-Back from Bachelor Weekend

Tuesday

I'm back on the blog today after a 4 day hiatus for a weekend long bachelor party for a good friend. I ate pretty awful in that span and had a good bit of alcohol. But, even though there was a good amount of bad fuel, I'd say I did well not to overeat and while my weight is up a bit, it's none too drastic. Today in the gym, I performed fairly well. Even though I could tell all the cylinders weren't firing due to my poor nutrition and rest, my output wasn't too shabby. I'm back to premium fuel and am excited to see how my body responds in these final weeks heading up the the CF Games sectional qualifier.

sleep: 7.5 hours on the night (still need to get more consistent here)

10am

-app. 24 oz. organic coffee, black

-1.2g epa+dha

2:45pm (fasted until this meal)

-6 oz. chicken breast

-1/3 cup walnuts

-medium organic gala apple

-1g epa+dha

4:30pm (post workout)

-"Endurox"-13g prot, 52g cho, .5g glutamine

6:30pm

-5 oz. chicken breast

-1/3 cup walnuts

8:30pm

-4 oz. organic lean ground buffalo

10pm

-6 oz. baked chicken leg and thigh meet

-1/3 cup walnuts

-1 cup blueberries

-medium banana

-2.8g epa+dha

10:45pm

-1 cup organic whole milk

-1.2g epa+dha

-110 oz. water on the day

Fitness-1/28-press, "grace", "mini-grace", "jumping nancy" , mu/ghd work

Thursday

Was a big day of work at the gym in prep for about 4 days off due to a weekend long bachelor party. Here's right to it, started with the press:

press

-5 x 135

-3 x 145

-3 x 160

I rested exactly 2 minutes and then went after "Grace" AFAP:

-30 clean and jerks, 135#

time=1:41

I rested exactly 5 minutes and then went after "Mini-Grace" AFAP:

-15 clean and jerks, 135#

time=00:55

I think I did 16-17 reps for this one but when in doubt (when you lose count), do more. After "Mini-Grace" I rested exactly 10 minutes and then went after "Jumping Nancy." This one was 3 rounds, 21-15-9 of the following performed AFAP:

run 400m

overhead squats, 95#

box jumps, 24"

time=9:29

Wanted to go sub-9 on this one, but wasn't too bad of a performance considering all of the other work before it.

I rested 5 minutes after this one and then went after a little triplet un-timed, no rest between exercises and 1 minute rests between rounds:

21-15-9 ghd sit-ups and hip extensions w/5 muscle-ups each round

This was some productive work and the MU's are really coming along. I was able to get 3 unbroken each round. The first 5 took me about a minute to complete and the last 5 took me closer to the 1:45 mark. Pretty good day at the gym.