1/31

Morning @ ACF:
WU:
10 Pullups (C2B)
10 Ring Dips
10 GHD Situps
10 Back Extensions
10 PVC OHS

Tabata Mashup of: Squats/Pushups (16 total rounds)
Score: 299

WOD:
Pick any three. Do 100 of each. No breaking up exercises.
100 Wall Balls, 20#
100 Double Unders
100 18" Box Jumps

Time: 14:53

Post: Yoga Stretching w/ Nicki

S: 2P/3C/6F
2oz turk 2P
2 apple sauce 3C
18 almonds 6F
B: 5P/4.5C/18F
5oz chx 5P/3F
45 almonds 15F
1 apple sauce 1.5C
1 instant oatmeal 3C
D: Don't Know
grilled chx
4 cups chowder

1/30

Morning @ PCF:

WU:

500m Row (1:55 pace)

2 Rounds of:

10 24" Box Jumps

10 Roll Overs

10 PVC OHS

30 Double Unders

WOD:

"The Chief"

AMRAP in 3 min of:

3 135# Power Cleans

6 Pushups

9 Squats

Repeat for 5 Rounds.

Rnd1: 6

Rnd2: 5

Rnd3: 5

Rnd4: 5

Rnd5: 5

Total: 26 (5 Round PR)

Post: Stretching

S: 1P/1C/8F

1 chz stick 1P/4F

1/2 apple 1C

12 pecans 4F

L: 5P/3C/18F

5oz chx 5P

1 tomato 3C

misc. nuts 18F
S: 7P/2C/14F
2 chz stick 2P/8F
2 carrots 2C
5oz chicken 5P
18 almonds 6F
S: 2P/2C/8F
2 chz stick 2P/8F
1 apple 2C
S: 2P/2C/4F
Zone Bar 2P/2C/2F
6 almonds 2F
S:4P/2C/10F
3oz chx 3P
1 chz stick 1P/4F
2cups celery 2C
18 almonds 6F

Total: 21P/12C/62F
*May be a little off...

1/29

Morning @ PCF:

WU:

2 Rounds of:

100 Single Unders
15 Spider Lunges
10 50# KB Swings

WOD:
"Heavy Fran"

15-12-9 of:

135# Thrusters

45# Pullups

Time: 13:18

Post: Stretching & 3x 10sec L-Sit

S: 1P/1C/3F
1oz turkey 1P
6 lg strawbry 1C
9 pecans 3F

B: 3.5P/3.5C/12F
1 chz stick 1P/4F
2oz turkey 2P
1/2cup cshws .5P/.5C/8F
1 apple 2C
6 lrg strbry 1C

L: 5P/4C/15F

18 pecans 6F

3 carrots 3C

5 strawberry 1C

5oz chckn 5P

9tsp Pnt Btr 9F

S: 1P/1C/3F

1 chz stick 1P

1/2 cucumber 1C

9 pecans 3F

D: 5P/5C/17F

5oz steak 5P/2F

1 pita 3C

2 cups beans 2C

10 tsp PB 10F

15 pecans 5F

S:

1 chz stick 1P

1/2 apple

12 pecans 4F

TOTAL: 16.5P/15.5C/54F

1/28

CrossFit Rest Day

After a week of trying out the Zone Diet, today I start actually paying attention to what is on the label.

B: 4P/4.5C/21F
2 turkey sausages 2P/.5C/13F
2 cheese sticks 2P/8F
1/2 an apple 1C
1/2 cup pineapple 1C

S: 2P/2C/8F
2 chees sticks 2P/8F
1 apple 2C

L: 6P/4C/16F

5oz chicken 5P

2 carrots 2C

6 lg strbry 1C

1/2C cashews 1P/1C/16F

Feeling Dizzy, had a snack

S: 2.5P/2.5C/16F
2 chz sticks 2P/8F
1 apple 2C
1/4C cashews .5P/.5C/8F

D:  6P/3C/17F

1 apple  2C

6 lrg strbry  1C

2 tbsp PB 10F/1P/1C

5oz beef steak  5P/1F

18 pecans  6F

Daily Total: 20.5/16C/81F

1/27

Morning @ PCF:
Warmup:
2 Rounds of:

5 Walk-Out Pushups
10 sec Hollow Rock
10 Sec Plank
10 Tuck Jumps
15 Squats

WOD:
5 Rounds of:

1 min Row (count calories)
1 min Dumbell Thrusters (40# each hand)
3 min Rest

Rnd1: 30
Rnd2: 36
Rnd3: 36
Rnd4: 34
Rnd5: 36

Total: 172

Post: L-Hang work

Evening @ Ft. Meyer

WU:

2 Rounds of:

10 Bar Dips

10 Pullups

10 Squats

10 Situps

Front Squat 5x185

WOD:

Front Squat 3-3-3

Loads: 185/195/200

Then...

21-15-9 of:

Burpees

55# Dumbell Swings

20" Box Jump

Time: 7:56

1/26

Morning @ PCF:

WU:

500m Row

2 Rounds of:

10 Roll Overs
10 PVC OHS

35# Duck Walks (20 steps)
10 Pushups
10 Situps

WOD:

AMRAP in 20 min of:

10 Sumo Deadlift High Pull, 95#

15 Knees-to-Elbows

20 Double Unders

Rounds: 8 (+10+9)

1/25

Afternoon @ PCF:

3 hours of kettlebell work

Evening @ PCF:

WU:

500m Row

2 Rounds of:

10 Roll Overs

10 PVC OHS

10 GHD Situps

10 Hip Extensions

10 Box Jups

PVC Push Jerk practice

WOD:

40 Pushups

5 Push Jerks, 115#

30 Pushups

10 Push Jerks, 115#

20 Pushups

15 Push Jerks, 115#

10 Pushups

20 Push Jerks, 115#

Time: 8:43

*Loved it.  Can't wait to do it again.

1/24

CrossFit Rest Day in KY

1/23

Evening @ PCF:

Warmup:

75 Double Unders (got about 15 in a row)

2 Rounds of:

10 Hollow Rocks

10 Ring Dips

10 53# KB Swings

WOD:

Front Squat 10-10-10

Loads: 135/145/155/165 (PR by 25#)

*Had to go for broke on a 4th round.  Owned it!

Post WOD:

3 Rounds of:

1 min Slam Ball, 20#

1 min AbMat Situps, anchored

1 min Rest

Reps: 216

1/22

Morning @ PCF
Warmup:
75 Double Unders (finally got a hang of 'em!)
2 Rounds of:

10 Box Jump, 30"
10 KB Swings, 53#/35#
10 PVC OHS10 Situps

WOD:

Ten Rounds of:

3 Weighted Pullups, 35#

5 Strict Pullups

7 Kipping Pullups

Log sets (each time you drop off bar) and time.

Sets: 54
Time: 21:40Destruction after today's WOD.

A delicious 5-block meal with 3x Fat.

Sauted: 3 Cups Mushrooms, 1 1/4 Cup Green Peppers, 1 Cup Green Beans, 5 oz chicken (4tsp EVOO).

1 Orange

10 tsp Natural Peanut Butter

6 Almonds

5P/5C/16F

1/21

Morning @ PCF:

Warmup:

300 Single Unders
3 Suicide Runs
1 Bear Crawl Lap

WOD:

10 Rounds of:

15 135# Deadlifts
15 Pushups

Time: 11:36

*Had a 1-block snack before heading out for the WOD. Seemed to help.

Tasty 5-block dinner.

Cucumber, Blueberry, & Green Pepper salad

5oz Beef Potroast (trimmed of visible fat)

1 pear topped with natural peanut butter

Fun 2-block snack.  1 Cup of chopped pineapple wrapped in 2oz of turkey. 18 pecans.

1/20

CrossFit Rest Day

More Zone eating and lots of walking around DC with a backpack.

My view of the 44th American President (Couldn't see him from the Smithsonian).  So many classless people booed the 43rd and his wife.

Battling the crowds at 13th and E on the way to see the peace activists.

1/19

Morning @ PCF:
WU:

6 Rounds of:
20 squats
25m Uneven Farmers Walk (45#/50#)

WOD:

30 20# Ball Slams
30 Pullups
30 20# Medball Cleans
30 Ring Pushups
30 1.5 Pood KB Swings
30 Burpees
30 GHD Situps
30 35# DB Thrusters

Time: 19:28
*Done with a 17# vest

1/18

Morning @ PCF:

Warmup:

3 Rounds of:

15 Mountain Climbers (4 Count)

10 Divebomber Pushups

20 Jump Squats

Practice Double Unders

WOD:

Row 500m 4 times.

Rest as needed in between rounds.

Rnd1: 1:33 (14sec PR)

Rnd2: 1:39

Rnd3: 1:41

Rnd4: 1:37

1/17

Morning @ PCF:

WU:

500m Row: ~1:50

Burgener Warmup, 45#

10x 45# Push Jerks

10x 45# Snatch

Samson Stretch

WOD:

5 Rounds of:

1 min 95# Thruster

1 min Pullup

2 min Rest

Rnd1: 20/16

Rnd2: 15/15

Rnd3: 13/14

Rnd4: 12/11

Rnd5: 13/14

Total: 144

*Pullups were shit because of last night's climbing.  Tried for chest to bar on every pullup, but frequently just got near the bar.

1/16

CrossFit Rest Day

Evening: 2 hours of Rock Climbing @ Sportrock

1/15

Morning @ PCF:
Warmup:
3 Rounds of:

10 Squats
10 PVC OHS
10 10# Front Squats

3x 45# Snatch
3x 75# Snatch

WOD:
Snatch 1-1-1-1-1-1-1
*Unfortunately, did not have enough time to complete the last 2 of the WOD.

Loads: 105(sloppy)/115/125/130/135F

Then...

10 minute Cindy
AMRAP of 5 Pullups/10 Pushups/15 Squats

Rounds: 11 (+2 Pullups), all pullups chest-to-bar.

1/14

Morning @ Potomac CrossFit:
Warmup:
Run/Skip/Hop around gym
4 Rounds of:

3 75# Windshield Wipers
3 Barbell Roll Outs

WOD:
"Quarter Gone Bad"
5 Rounds of:

135# Thruster, 15 sec
45 sec Rest
50# Weighted Pullups, 15 sec
45 sec Rest
Burpees, 15 sec
45 sec Rest

Score: 75 (PR, first time as rx'd)

1/13

Morning @ PF:

Warmup:

3 Rounds of:

250m Row

15 Lunges

10 Pushups

10 Pullups

Clean & Jerk 3x95/3x115/3x125

WOD:

1 Rep Max C&J: 140/155/165F(4x)/165/170F(3x)

1 Rep Max Snatch: 115F/115/115F/115/120F(3x)/3x95

Max Pullups:32/20/19

*Variety Butterfly and Kipping

1/9

Evening @ Primal:

Still weak from Fran on Wednesday.  Went about 80%

WU:

2 Rounds of:

Row 300m

10 PVC OHS

10 Pullups (C2B)

10 Pushups

BS: 8x135/6x145/4x155

WOD:

BS: 5x190/5x195/5x195

SP: 5x125/4x130/5x125

DL: 6x185/4x235/5x255

3x15 GHD Situps

Turkish Getup: 55#R/65#R/55#L/55#R&L

Ready for two days of good rest and eating.

1/8

CrossFit Rest Day

1/7

Evening @ Primal:

Was feeling gutsy, so I decided to chase Quint's 5:11 Fran from Monday.

Warmup: Played around with just about everything for about a half hour.

WOD:

Fran

21-15-9 of:

95# Thrusters

Pullups

Time: 5:01 (PR by 56 seconds)

Video of the slugfest coming soon.

1/6

Evening @ Primal:

WU:

2 Rounds of:

Row 300m

10 Squats

10 Pushups

10 Pullups (Chest to bar)

Samson Stretch

FS: 8x115/6x115/4x125

WOD:

FS: 5x185/5x190/2x195/5x165

BP: 5x190/5x195/4x200

PC: 3x135/3x145/3x135/3x135

Max Dead Hang Pullups: 13/9/7

1/5

Evening @ PF:

WU:

2 Rounds of:

21x 35# KB Swings

15x PVC OHS

10x 35# DB Push Press

10x Jumping Pullups

Samson Stretch

BS: 8x135/5x145/4x150

WOD:

BS: 5x195/5x200/5x205

SP: 5x120/5x130/5x135

DL: 6x235/4x255/2x300/5x185

3x15 GHD Situps

3x :10 L-Sit

1/3

Morning @ Potomac CrossFit:

WU:

10 Pushups

10 Squats

5 Box Jumps

15 Situps

WOD:

3 Rounds for points of:

3x of 20 sec on, 10 sec off of:

Box Jump

20# MB Front Squat

20# Slam Ball

Push up

Ab Mat Situp

1 min Rest

Round 1: 188

Round 2: 168

Round 3: 163

Total: 519

1/2

Evening @ PF:

WU:

2 Rounds of:

100 Jump Rope

10 OHS

10 Pushups

10 Pullups (C2B)

WOD:

3 Rounds of:

Row 250m

15 Knees-to-Elbow

15 GHD Back Extensions

Time: 7:30

*First round was 300m.