Fitness-7/27-Tabata

Monday-Tabata 

Today, we went after a pretty intense tabata that included a good amount of kb and core work. It was a great wod in the heat and to start the week as we begin to phase into a strength cycle as a gym. Instead of the normal 8 rounds of 20:10 work to rest and 4 different exercises, we did 6 rounds of each exercise at 20:10, work to rest. But we went after 7 exercises. Your score for each exercise was you lowest total reps for any round. In other words, even if you pounded out 10 reps the first 5 rounds but then only hit 5 reps on the 6th round, you're score for that exercise would be 5. Here are the exercises we did along with my low score for each:

-1arm kb thrusters, 24kg, score=10

-recline pullups, score=8

-kb snatch, 24kg, score=5

-pushup w/knees to bows, feet in rings, score=4

-1arm kb rack lunge, 24kg, score=10

-supine leg curls, feet in rings, score=8

I can't for the life of me remember what the 7th exercise was. Oh well, it'll likely come to me. I felt pretty good about this wod. I wasn't strategizing for a score, I was going as hard as I could from the start and just trying to hit the highest number possible each round. It was a good day. 

Nutrition-7/27 and "The Weekend"

The Weekend

Over the weekend, my nutrition wasn't awful but there were times where it wasn't great. Namely on Friday where a movie night led to the destruction of an ice cream bar and assorted candy; Saturday where my misgivings included an oatmeal raisin cookie, 2 chimichangas at El Gitano's, and a couple beers too many; and Sunday where the choice splurge was orange chicken, tortilla chips and guac, all from Trader Joes. But, I did well not to over eat on the splurge train and my weight is actually down. And I don't feel awful today either. My body feels pretty good and rested actually. Ready for a good week. 

Monday

SLEEP: 8 hours (not bad, but the sleep was restless with the heat)

7:30am

-3 hardboiled eggs

-3 links isernio's extra lean chicken sausage

-6 oz. blueberries

-6 oz. strawberries

-large banana

8:30am

-double 12 oz. americano, black

11:45am

-4 oz. turkey breast

-1/4 cup walnuts

-large banana

-5 oz. carrots

3:20pm

-4 oz. turkey breast

-1/4 cup walnuts

-3 oz. dried apricots

6:30pm

-4 oz. turkey breast

-1/4 cup walnuts

-1/3 cup raisins

8:30pm(out with the boys)

-6 oz. seared ahi tuna w/light soy and wasabi

-4 oz. mixed greens, no dressing

-1 pint organic golden ale

-2 scoop Mallard's ice cream, sugar cone

-5g epa+dha on the day

-160 oz. water on the day 

Fitness-7/24

Friday WOD-"Share the Love IV"

Today's wod was structured as a team workout and was put on for folks to bring a friend along to do the workout with them. Our class had odd numbers so I ended up working through it with 2 partners instead of one. It looked like this:

As a team move through the following exercises. All reps of one exercise must be completed before moving to another. Complete the workout afap. Time does not stop until the last teammate finishes the final exercise. 

-15 bwd medball overhead granny tosses, 20#

-60 knees to elbows in plank, feet in rings

-60 box jumps, 24"

-90 burpees

-120 goblet squats, 24kg

-150 medball slams, 20#

-400m farmers walk, 24kg

team time=17ish

We decided, since there were three of us, to each do a third of the reps for the exercises but if one partner finished well ahead of the others on a particular exercise, he could feel free to hit some extra reps to help the team out. Our team moved well and we all did an equal amount of reps except for on the box jumps where I was on fire and banged out 30 unbroken about the time each of my teammates were hitting 15. It was nuts. I felt like I was floating. Definitely time to start using the 30" box for wods. The farmer's walk was ridiculous. I couldn't make it all the way around without dropping, had to drop once. My forearms were wrecked. A good wod. 

I finished the day with some handstand and rope climbing work. I did three max time handstand holds with a 12' rope climb between each one. They were:

-1x 47 seconds

-1x 38 seconds

-1x 35 seconds

Then, MAGIC happened! I was all but ready to call it a day but decided, since it's one of my goals, to give the rope a 4th go but without using my feet. AND I MURDERED IT! Well, not really murdered. In fact, I barely made it up. But I made it, no feet, just hands. It seriously took me almost a minute to make it up. Towards the top, I was screaming with every pull. By the time I got to the top, I almost plummeted to my death because my grip was gone. But I landed safely. And I'm stoked with this newly discovered capacity. I'll definitely continue to work on the jungle gym skills.

Nutrition-7/24

Friday

SLEEP: 6.75 hours on the night (poor, need to get more disciplined at getting to bed)

8am

-12 oz. coffee, black

-4 oz. lean beef steak

-1/4 cup walnuts

-large banana

-2g epa+dha

2pm

-2 oz. chicken breast

-2 hardboiled eggs

-4 oz. carrots

-1/4 cup walnuts

6:30pm

-2 hardboiled eggs

-2 oz. chicken breast

-large banana

-2 oz. dried apricots

-1/4 cup walnuts

-2g epa+dha

9pm(Boundary Bay)

-1 pint scotch ale

-chicken nachos(demolished the whole thing w/salsa, NO guac or sour cream)

10:30pm-12am

-a horrid assortment of reeses pieces, m+m's, and sour patch kids

-1 nestle crunch ice cream bar

-150 oz. water on the day

 

Nutrition-7/23

Thursday

SLEEP: 6 hours on the night (poor)

7:30am

-12 oz. coffee, black

-4 oz. lean beef steak

-1/4 cup walnuts

-large banana

8:30am

-double 12 oz. americano, black

11:30am

-2 oz. chicken breast

-2 hardboiled eggs

-1/4 cup walnuts

-5 oz. carrots

-medium apple

3:15pm

-2 oz. chicken breast

-2 hardboiled eggs

-1/4 cup walnuts

-large banana

6:45pm

-4 oz. lean beef steak

-medium apple

9-10pm

-2 organic amber ales, 12 oz.

11pm

-2 hardboiled eggs

-2g epa+dha on the day

-135 oz. water on the day

Fitness-7/22

I was back in the gym today and had a very productive session. As a gym community, we're spending this week in a holding pattern if you will. We're exercising alright but we're toning it down a notch and giving ourselves some active rest type wods while at the same time, working on some weaknesses. This is all in order to give our bodies a chance to recover and gear up for the start of a new macro-style programming that will start in the next couple of weeks and take us to next years regional qualifier. Rest assured (pun intended), we'll have more rest programmed into the coming months. But only as a part of the greater plan over the next 10 months to produce machines when it comes to our athletes. I'm excited. 

Today, I started with a mellow 1k row...and still put up a 3:30! I felt great! Best I've felt in a while. I started off slow and built up to a strong pace but still reserved, I felt I had a lot more in the tank. It was awesome. 

Then I worked through 3 rounds un-timed, although still fast-paced, of the following:

-10 ghd situps

-10 ghd hip extensions

-10 knees to elbows

-10 handstand pushups, full-range/band assisted

It was a good quad and although the hspu's we're still tough, I feel they're improving and I'm continuing to get closer to hitting them legit.

I finished the day with 3 x 10 front squats at light weight working on technique and breathing and going full-depth, butt to heels. My sets were @ 95, 115 and 135. They felt good. A solid day of work. 

Nutrition-7/22

Wednesday

I'm back home and back on the blog. I flew back into Seattle Monday night late. Yesterday, things were back to normal for the most part but my day was scattered and my timing was all out of whack. I also hadn't gotten a chance to go grocery shopping before my day started. For the most part though, I fasted and ate what produce I could scrounge up. The day of eating was pretty good minus the burger and fries I had while out with a buddy...and the ice cream afterwards.

In Alaska, I ate plenty of "bad" food but a lot of good food as well. The first night I was there, my family bbq'd up enough salmon to feed an army. Needless to say, I ate salmon everyday I was there. And even though I ate a fair amount of food not normally part of my regimen, much of it was very colorically dense and aside from some slight stomach discomfort I have to say, my body is feeling pretty good and nourished. Also, I only did one wod while there, a burpee/run/bike triplet and other than a short hike, spent the majority of my time resting. My body's thanking me so far and I'm pumped to get back to good nutrition and training.

SLEEP=6.5 hours on the night (poor)

7:05-9am
-12 oz. coffee, black
-double 12 oz. americano, black

11:15am(fasted food til this meal)
-4 oz. lean beef steak
-1/3 cup walnuts
-5 oz. carrots
-medium fuji apple

3:15pm

-4 oz chicken breast

-1/4 cup walnuts

-large banana

-1 oz. dried aprictos

6pm

-4 oz. lean beef steak

-1/4 cup walnuts

-1/4 cup raisins

7:15-9pm(get together with good friends)

-3 green lakes organic ales, 12 oz.

-4 oz. lean beef steak

-6 oz. mango

-1 oz. aged romano cheese

-4g epa+dha

-150 oz. water on the day