Fitness-10/5-thruster/squat clean/front squat, "Triple Seven"

Monday WOD

We started out the day with some strength work and it felt great to get under some weight. It's been awhile since I did anything heavy, going on a couple months really. I haven't done anything max effort since before I left for my trip at the end of August. I'm stoked to start working on getting stronger again. Today we did the following progression, trying to hit a max effort front squat on the last set:

Thrusters
-7 x 95#
-7 x 135#

Squat Cleans
-5 x 185#
-5 x 205#

Front Squat
-3 x 225#
-3 x 235#
-3 x 245#

It all felt pretty heavy. I definitely have a ways to go. Not only did it feel heavy but it really gassed me out. I guess that's what happen when you go too long without getting under some weight. I certainly plan to get way more consistent with my strength and power work again. The cleans and thrusters went suprisingly well and even though they had me sucking wind, I probably should have gone heavier. But the front squats kicked my butt and I needed a spot on that last set.

After this we went after the following wod, a 7 minute amrap:

"Triple Seven"
-7 x hang power snatch, 115#
-7 x ring dips
-7 x knees to 'bows

score=2+7 snatch+5 ring dips

The snatch and ktb's were cake for me on this one. The dips were awful. I didn't even get the first set unbroken. The second set took me 4 tries. And I failed on 5 attempts at a 6th ring dip during the third round as time expired. I was pissed at myself. I was on the rings with almost 2 minutes to go in the wod and couldn't finish the dips. Just a frustrating one for me.

I finished the day with a little bench press. It'd been a while. We don't have a bench so I ended up doing a 3x5 laying on a foam roll. This turned in to quite the stablization exercise. Sets were as follows:

-5 x 185#
-5 x 205#
-5 x 205#

Pretty productive day.

Nutrition-10/5

Monday

sleep: 7 hours on the night

I've been pretty sporadic with my blogging lately. One reason why is that my nutrition has been fairly undisciplined the past few weeks. That's not to say my eating has been awful. I've had my share of splurges but overall, I've been eating good fuel. But I haven't been putting as much thought or effort into meal timing and amounts. It's been nice. I plan to continue being a little more relaxed in this regard but do want to get back to consistent blogging. I'm at a point where I think I have this nutrition thing figured out pretty well. That said, I do seem to eat that much better when I'm journaling meals for all to see. So, I'll try to right this "blog ship." 

8am

-triple 16 oz. americano, black

12pm(fasted until this meal)

-4 oz. turkey breast

-1/3 cup walnuts

-6 oz. carrots 

-small apple

-large banana

-1g epa+dha

-670mg ca, 250iu vit d3

3:15pm

-4 oz. turkey breast

-1/4 cup walnuts

-3 oz. dried apricots

-1g epa+dha

6:45pm(post wod recovery drink, "Recoverite" by Hammer Nutrition)

-66g CHO

-20g prot

-3g glutamine

8:15pm

-3 links isernio's extra lean chicken sausage

-3 hardboiled eggs

-1/4 cup walnuts

-8 oz. red grapes

-large banana

-1g epa+dha

-350mg ca, 150iu vit d3

-125 oz. water on the day

Fitness-10/2-"Angie"

Friday WOD

Not much to say about this CrossFit classic. She's as gnarly as they come. "Angie" is the following for time:

-100 pullups

-100 pushups

-100 situps

-1o0 air squats

time=24:45

That's some big volume for sure but for a fairly fit CrossFitter this wod wouldn't be too tough if you could partition everything. Sets of 10 on everything for example until you had finished all 100 across the board. But the stipulation with this one is that you have to finish all repetitions of one exercise before you can move on to the next. So 100 of each right in a row. Ouch. The pull-ups took me about 7 minutes (a big improvement, the first and only other time I've done this one month's ago they took me 14) and I finished the sit-ups and squats unbroken, fast. So, the push-ups took me about half the time of the wod. I need to get my push/press stronger. 

Fitness-10/1-deadlift/burpee/run

Thursday WOD

Today's wod was a mean one and a great chance for me to gauge my progress as I recover from a week of the flu. It's been a tough week of workouts as I've felt like I've been fighting through them on an empty tank. But, I do feel like I'm getting close to 100% as far as my general wellness. And I'm well on my way back towards a strong level of fitness. Again, I was excited today to see how the body reacted to this one. Today's wod was 5 rounds for time of:

-5 x deadlifts, 275

-10 x burpees

-400 m run

time=15:02

This wasn't, in my opinion, a very strong time. I never broke on the deadlifts or burpees but had a hard time finding gas for the runs and took far too much rest transitioning from the run back to the deadlift. One of our studs (he's only 160# bodyweight and 19 years old) did this one in 12:44. He runs like a gazelle. I'd like to see myself finish a wod like this in the 13's. The good news is, I'm back on track.

Nutrition-10/1

Thursday

sleep: 8 hours on the night

8am

-triple 16 oz. americano, black 

12pm (fasted til this meal)

-8 oz. chicken breast

-1/4 cup walnuts

-6 oz. carrots

-medium apple

3:15pm

-4 oz. chicken breast

-1/4 cup walnuts

- large banana

-3 oz. dried apricots

6:15pm(post wod recovery, "Recoverite" by Hammer Nutrition)

-66g CHO

-20g Prot

-10g Fat

-3g glutamine 

8pm

-3 oz. chicken breast

-3 oz. lean black forest ham

-2 oz. gouda

-a couple handfuls of wafer crackers

-3 oz. dried apricots

-too many mini chocolate peanut butter cups

-too much red licorice

-2g epa+dha

-400 iu vit d3

-140 oz. water on the day

Nutrition-9/30

Wednesday

sleep: 7.5 hours on the night

8am

-triple 16 oz. americano, black

11:15am(fasted until this meal)

-8 oz. chicken breast

-1/3 cup walnuts

-6 oz. carrots

-medium apple

3:30pm

-4 oz. chicken breast

-1/4 cup walnuts

-large banana

7:30pm

-3 oz. chicken breast

-3 oz. extra lean black forrest ham

-a bunch of crackers

-about 5 oz. of gouda

-mini chocolate peanut butter cups

-2g epa+dha

-110 oz. water on the day

Fitness-9/29-hspu/l-pulls

Tuesday WOD-"Shoot Me Now"

This wod was very appropriately named. It included two of the hardest exercises for me to perform and was such a grind that after only a couple rounds, a bullet sounded pretty good. "Shoot Me Now" was 21-18-15-12-9-6-3 rep rounds for time of:

-hand stand pushups
-L pullups

time=25:54

Ouch. I performed all of the hspu's full range of motion with a band for assistance. By the end of the wod, I was using three bands. I did the first 5 L-pulls legit then went to L-pull kips. By the end of the round of 18, I was just going to regular kips, hitting chest to bar every once and a while and getting my chin over the rest of the time. I knew it before but now I have strong confirmation-these movements need work and I need to get stronger. This was a good gut-check.