Tuesday, March 31, 2009

4/1

Evening @ UF:
Rest/Skill Day

Nutrition: 16/16/55

Here's a nerdy take on efficiency. In many ways, it applies to CrossFit. With power output being the maximum effective rate of positive return, it is important that we do more with less work. This is most often the argument for the kipping pull-up. It may take a lot of effort to do a deadhang pullup, but you're not that efficient if your task is to pull your chin over the bar. A more effective way would be to use other, more powerful muscles cooperatively with your "back and bi's" to move your body from one location to another, doing the same amount of work with less effort. If my objective was to move a pile of dirt from one location to one a few feet away, would it be smarter to fling it to the assigned area or pick it up, walk it over, and gently set it down? The same work being completed (load * distance) but the former would be a much better way to increase efficiency, and in the course of a workout, intensity.

3/31

Morning @ UF:
WU:
Samson Stretch
10 Knees to Elbows
10 KB Swings, 72#
10 Burpees
10 Mountain Climbers
10 Situps
10 Squats
WOD:

5 Rounds of:
30 GHD Situps
25 Back Extensions

Time: 10:58 (PR)

*Rough WOD. A sub-10 would have been nice, but way out of reach. Core, hips and hamstrings shredded. Last time I did this on a Bosu ball at NKU 1 year ago. Big difference with the GHD's.

Nutrition: 16/16/52

Here's a visual my estimated measure of work capacity across broad time and modal domains. Zero is bad, Four is Elite. Measure yours here.

Sunday, March 29, 2009

3/30

Evening @ UF:
WU:
2 Rounds of:
10 PVC OHS
10 Pullups, C2B
10 Ring Dips
10 GHD Situps
10 Back extensions

WOD:
21 Deadlifts, 225#
Run 800m
15 Deadlifts, 225#
Run 800m
9 Deadlifts, 225#
Run 800m

Time: 14:10

Nutrition: 16/16/55

Saturday, March 28, 2009

3/29




Many thanks to CrossFit Nasti for hosting me and putting a video up to further inflate my ego.


Morning @UF: WU:
2 Rounds of:
10 Squats
10 Spider Lunges
10 Situps
10 Jumping Pullups

WOD:
"Fight Gone Bad"
3 Rounds of:
1 min Wall Ball, 10' target, 20#
1 min Sumo Deadlift High Pull, 75#
1 min Box Jump, 20"
1 min Push press, 75#
1 min Row
1 min Rest


Rnd1: 28/26/24/22/28 = 118
Rnd2: 23/19/23/20/16 = 101
Rnd3: 18/20/20/18/20 = 96


Total Score: 315 (PR)
*Goal: 325. I did quite a few step-ups on the box jump event. Because I am moving the same load the same distance and my cycle rate is comparable, I consider it legit. If getting gassed is what I'm going for than it's a no-go. However, since we're looking for power output - (force * distance)/time - step-ups are a legit sub for the box jump while still maintaining the "rx'd" stamp. My goal next time is to go all out on the first round then get at least 22 points per event per round to accumulate somewhere near 325 or 330.

Nutrition: First two meals zone portions... fell to the cheat meal after that: cake, sandwiches, cigar, tequila, ice cream, cookies, Goose Island, and chips. Like Ike said to Tina... "I will never do that again, I promise!"

Friday, March 27, 2009

3/28

CrossFit Rest Day

Ralph Peters, resident NeoCon at the Armed Forces Journal is, as always, spot on (link here). The Bush Administration has tarnished the idea of preemptive strikes and regime change. Francis Fukayama was unfortunately right, the NeoCon fantasy ended with the outgoing president. Perhaps, for the sake of civilizations and human lives, a future president will redeem the aforementioned policies.

Nutrition: Probably around 18/17/55 due to going to Logan's Roadhouse tonight.  Felt good after the meal though.  I hate going out to eat.

Thursday, March 26, 2009

3/27

Evening @ UF:
WU:
Run 400m
10 Squats
10 Back Extensions
10 Situps
10 Pullups
10 Burpees

WOD:
10 Rounds of:
10 Pullups
10 Ring Dips
Goal: Sub-10min

Time: 13:25
*All pullups chest-to-bar.  Sub-10 was way out of reach.  Great WOD minus another matching pair of rips on the pinkies.

Post:
3 Rounds of:
1 min Up-Down Planks
30 sec Rest

Nutrition: Probably around 17/17/60.  Had dinner at Raymond's but kept it pretty paleo with Chilean seabass with lots of fiberous veggies.  Perhaps a little too much peanut butter throughout the day made it around 4x fat.  

video

Wednesday, March 25, 2009

3/26

Evening @ CrossFit Nasti:
WU:
Row 500m (1:41)
2 Rounds of:
10 PVC OHS
10 Pullups
10 Pushups, elevated
10 Situps

WOD:
4 Rounds of:
Run 800m. Rest as needed in between.

Rnd1: 2:49
Rnd2: 2:47
Rnd3: 2:47
Rnd4: 2:43 (PR)
*Stoked about a 21 second PR.

Post:
The quest for 40 pullups...
Max Butterfly/Kipping pullups: 48!

Nutrition: 16/16/54
Been going a little heavy on the fat lately, but with all these PR's I think I'm good.

For my commissioning to second lieutenant, Amy got me a humidor (with cigars) and a bottle of Patron XO Cafe tequila!  At least it's paleo!

3/25

Evening @ UF:
WU:
400m Run
5 min Jump Rope
10 PVC OHS
10 GHD Back Extensions
10 GHD Situps
10 Ring Dips
10 Chest-to-Bar Pullups
10 Squats

Front Squats WU: 5x45/3x95

WOD:
Front Squats 3-3-3-3-3

Loads: 155/175/185/195F(only 1)/190
*Pretty happy with the loads though no PR.  I must have lost some strength since doing Starting Strength in December. As always, my stomach is killing me after front squats.

Post:
3 Rounds of:
1 min Plank Hold
30 sec Rest
Nutrition: 16/16/52

Tuesday, March 24, 2009

3/24

CrossFit Rest Day.

Nutrition: Spot on.

Monday, March 23, 2009

3/23

Afternoon @ UF:
WU:
Row 300m
2 Rounds of:
10 Double Unders
15 Box Jumps
20 Walking Lunges
WOD:
"Karen"
150 Wall Ball Shots, 20#

Time: 5:49 (Huge PR)
*Done to 9' mark. Goal was sub-7.  Very impressed with the time.  The Zone works!  Great coaching by the wife, too. First 50 unbroken, the rest broken into 5-10's.  I had to redo about a dozen because Coach Amy said my Wall Balls weren't going high enough.

08/01/08: 8:55 @ Albany CF

Nutrition: Waited a little long in between first and second meal, but all else was Zone at 16 blocks.

Sunday, March 22, 2009

3/22

Evening @ UF:
WU:
2 Rounds of:
5 Ring Dips
10 53# KB Swings
10 Box Jumps
5 Pullups

WOD:
"Lynne"
5 Rounds of:
Max Bodyweight Bench Press (171#)
Max Pullups
*Rested about 4 min in between each round. About 10 sec transition in between BP/PU.

Rnd1: 9/29
Rnd2: 8/23
Rnd3: 7/25
Rnd4: 6/20
Rnd5: 6/22

Total: 155 (PR by 22)
11/25/08: 125 w/ no rest in between BP/PU
11/06/08: 133 w/ 3 min rest in between BP/PU
3/09/08: 79 w/ no rest in between BP/PU

*Very pleased with this performance.  Wife coached me on and I don't think I could have squeezed more than 3 more pullups in there.  Bench press stayed at the same total score.

Nutrition: little heavy on the carbs at breakfast, but pretty much on target and paleo.

Saturday, March 21, 2009

3/21

Morning @ Hotel:
Warmup:
2 Rounds of 10:
Pushups
Situps
Squats

WOD:
"Running Floor Cindy"
AMRAP in 20 min of:
Run .2 miles
5 Pushups
10 Situps
15 Squats
*Done at 4.5% incline. Average speed of about 7.2. Hardest part was keeping a fast pace at running. Everything else pretty solid.

Rounds: 8 +.04 miles

Friday, March 20, 2009

3/20

Evening @ UF:
Warmup:

WOD:
"CrossFit Total"

Back Squat:
Shoulder Press:
Deadlift:

Total:

Post:

Nutrition:

Wednesday, March 18, 2009

3/19

Afternoon @ UF:
Warmup:
2 Rounds of:
5 Burpees
10 Jumping Pullups
15 35# KB Swings
20 Jumping Jacks

WOD:
7 Rounds for time of:
3 35# Pullups
5 Strict Pullups
7 Kipping Pullups

Number of times dropped from bar: 55
Time: 17:45
*Had to stop at 7 Rounds due to ripped pinkies.

Nutrition: 16/16/~65... little heavy with the cashews today.

Tuesday, March 17, 2009

3/18

Afternoon @ UF:
Warmup:
20 Jumping Jacks
50 Double Unders
10 Pushups
10 GHD Situps
10 Back Extensions

2 Rounds of:
5 PVC Deadlifts
5 PVC Shoulder Press
5 PVC Push Press

95# Split Jerk
145# Split Jerk

WOD:
Split Jerk 1-1-1-1-1-1-1

Loads:
170 ...not locked out before landing
170
175F
175 ...not locked out
175F
170 ...not locked out
165F

Post:
3 Rounds of:
7 Hang Power Clean, 135#
100m Sprint
Time: 2:33

Nutrition: 16/16/48

3/12-3/17

Vacation in Aruba.

The plans of staying Zone/Paleo fell to shit after the first day.  Alcohol, HFCS, fries, and bread was involved.

On 3/16 I did the following.  Pictures and video will be up soon.

Warmup: 15 minute snorkel to isolated dock.

WOD: 50 Burpees to 12" height for time.

Time: 3:09

Post: 15 minute snorkel back to shore.

Good Running/Bad Running

From the Fittest Games Challenge in Dallas... (pics here)

An example of bad running:
An example of better running (ignore the lack of midline stabilization):

3/11

Morning @ UF:
Warmup:
Can't Remember

WOD:
"Barbara" w/ 20# Vest
Rounds: 4:16/4:40/4:46/4:40/5:03
Total Time: 23:25
*Not bad for an extra 20 pounds on me, but six min. longer than my PR.

Zone-Friendly Day.

Tuesday, March 10, 2009

3/10


Evening @ UF:
WU:
Can't Remember

WOD:
Deadlift 1-1-1-1-1-1-1

Loads: 280/300/310/290/310/315/320F
*I'm back to hating heavy deadlifts.

1100: 4P/4C/12F
36 almonds
1/4 cantelope
2 egg whites/1 egg
2 turkey sausages
8 medium strawberries
2 cups chopped mushrooms
4 cups spinach

1445: 2P/2C/6F
1 cup strawberries
2 cups chopped mushrooms
3 oz turkey
18 almonds

*Rest of the day, good on zone.

Monday, March 9, 2009

3/9

Afternoon @ UF:
WU:
Miscellaneous stuff. Kinda like the CF Warmup

WOD:
"Helen"
3 Rounds of:
Run 400m
21 KB Swings, 53#
12 Pullups
Time: 9:01 (PR)
*Was gunnin for sub-9, but the list of excuses was too long.
*All swings unbroken, only broke pullups once on last round.

1100: 4P/4C/12F
egg/ham/veggie brkfst
fruit/nuts

1400: 4P/3C/6F
McAlister's grilled chicken salad

1700: 2P/2C/6F
nuts/chz/apple

2100: 4P/4C/12F
stuffed eggplant
fruit/nuts

2230: 2P/2C/6F
nuts/chz/apple

*A decent day of nutrition, overall.

Sunday, March 8, 2009

3/8

CrossFit Rest Day
*Tomorrow, I start back on the main site before heading on vacation.

0600:
*stuck at airport
BK Crossainwich 3P/3C/20F!

0900: 4P/4C/21F
4 pork sausage patties 4P/9F
12 strips bacon 12F
strawberries 2C
orange 2C

1300: 2P/2C/6F
2 strng chz 2P
1/2 cantalope 2C
18 almonds 6F

1900: Cheat Meal

3/7

0600: 4P/4C/12-15F
had to eat at hotel buffet. eyeballed it pretty well.
eggs/sausage/bacon
plate of fruit
bowl of pecans

0930:
Warmup:
3 Rounds of:
Row 200m
7 KB Swings
7 Jumping Jacks
7 Box Jumps

WOD1:
4 Rounds of:
10 Deadlifts, 225#
10 Pushups
15 Pullups

Time: 6:07
*Pushed as hard as I could. Very proud of this time. Placed 6th.

1000: 2P/2C/6F
3 oz turkey 2P
apple 2C
18 almonds 6F

1200:
WOD2:
5 Rounds of:
7 Push Jerk/Push Press, 135#
Run 400m

Time: 11:16
*Even the run hurt. Most of the lifts were push presses as my jerk sucks ass w/ heavy loads. Very proud of the time. Placed 8th in the Fittest Games Challenge. Will continue onto April 11th Championship.

1400: 4P/4C/12F
4 egg white/2 egg omelet 4P
2 oranges 4C
olive oil (STRAIGHT!) 12F

1800: 5P/5C/17F
*eyeballed it.
steak 5P
sweet potato w/ butter 5C/9F
unsalted peanuts 9F

*ate too late for second snack.

Friday, March 6, 2009

3/6

CrossFit Rest Day

0530: 2P/2C/6F
1/2 cantelope 2C
2 strng chz 2P
18 almonds 6F

0830: 4P/4C/12F
almonds
omelet
veggies
strawberries
Total: 14P/14C/42F
*good sources of P/C/F, unfortunately, waited too long for 2nd meal.

Wednesday, March 4, 2009

3/5

CrossFit Rest Day

Fittest Games on Saturday
:
WOD1:
4 Rounds of
10 Deadlifts, 225#
10 Pushups
15 Pullups
WOD2:
5 Rounds of:
7 Push Jerks, 135#
Run 400m
Looks like some great programming. So pumped!

0630: 4P/5C/12F
almonds 12F
4 egg whites 2P
2 turkey sausages 2P
mushrooms 1C
onion 1C
tomato 1C
strawberries 2C
*whoops. didn't double check.

1000: 2P/2C/6F
chz sticks 2P
carrots 2C
almonds 6F

1430: 4P/4C/12F
barbecue chx 4P
veggies 2.5C
3/4 apple 1.5C
walnuts/almonds 12F

2030: 4P/4C/12F
almonds
strawberry salad
fish
asparagus

Total: 14P/15C/42F

Tuesday, March 3, 2009

3/4

Morning @ PCF:
WU:
Skipping, running, lunges, walk-out pushups, long jumps

WOD:
AMRAP in 10 min of:
5x BW Deadlift
10x KB Swing, 53 pounds

Rounds: 9

Post: 3 sets of 15x Elevated Parallete Pushups

0545: 2P/2C/6F
String Chz 2P
apple 2C
almonds 6F

0830: 4P/4C/12F
6oz tilapia 4P
strawberries 1.5C
veggies 2.5C
almonds 12F

1400: 4P/4C/12F
chicken/veggie stirfry 4P/2.5C
strawberries 1.5C
walnuts/almonds 12F

1730: 2P/2C/6F
1/2 cantelope 2C
almonds/walnuts 6F
3oz deli turkey 2P

2100: 4P/4C/12F
salad 1C
almonds 12F
barbecue chx w/ veggies 4P/3C

Total: 16P/16C/48F

Monday, March 2, 2009

3/3

Evening @ PCF:
WU:
3 Rounds of:
10 Lunges
5 Walk Out Pushups
10 PVC OHS
10 Double Unders

WOD:
8 Rounds of 20sec on/10sec off:
Knees-to-Elbows, kipping
Squats
Medball Cleans, 20#
Burpees

Scores:
K2E: 64
Squats: 140
Cleans: 46
Burpees: 43
Total: 293
*Done w/ 17# vest

Post:
Max Dead Hang Pullups: 12/8/7
Max Box Jump: 49" (2" PR)

0540: 4P/3.5C/12F
whole wheat pita w/ PB & almonds 3.5C/12F
4.5oz turkey 3P
cheese stick 1P
coffee, black

1000: 2P/2C/6F
2 chz stick 2P
1/2 pita bread 1.5C
1/4 apple .5C
peanut butter 6F

1430: 4P/4C/12F
mush/grn pep/onion/chx stirfry 4P/2.5C
strawberries & peanuts 1.5C/12F

1920: 4P/4C/12F
chx stuffed bell peppers! 4P/3.5C
strawberries/almonds/peanuts .5C/12F

2145: 2P/2C/6F
jerky 2P
apple 2C
almonds 6F

Total: 16P/15.5C/48F

Sunday, March 1, 2009

3/2

Evening @ PCF:
WU:
2 Rounds of:
Burpee broad jumps
buddy pistols
buddy wall balls
buddy ball toss
WOD:
4 Rounds of:
20 Box Jump
20 Pushup
20 Pullup
Bear Crawl, 1 length
20 GHD Situps
Bear Crawl, 1 length

Time: 14:54
*No energy for extra work.

0530: 4P/4C/12F
chz/pep omelet w/ onion/salsa 4P/2C
strawberries/blueberries 2C
almonds 12F

0915: 2P/2C/6F
jerky 2P
apple 2C
almonds 6F

1230: 2P/2C/6F
orange 2C
jerky 2P
almonds 6F

1600: 4P/4C/12F
deli turkey stirfry w/ brus sprt/aparagus/mushrooms 4P/4C
peanuts & almonds 12F

1945: 4P/4C/12F
almonds/peanuts & apple 2C/12F
deli turkey stirfry w/ mushrooms/broccoli 4P/2C

Total: 16P/16C/48F

3/1

Morning @ Albany CrossFit:
Warmup:
1 min of each:
Jumping Jacks
Pushups
Jumping Lunges
V-Ups

WOD:
2 Rounds of 1 min of each:
95# Thruster
Ab Mat Situp
95# Squat Clean
Dead Hang Pullup
95# SDHP
Rest

Rest 4 min

2 Rounds of 1 min each:
24" Box Jump
Strict Knees to Elbow
Wall Ball
55# Kettlebell Swing
Burpee
Rest

Score: 346
*Totally sucked. And could feel the messed up diet from previous day.

0900: 2P/4C/6F
strawberries 2C
milk 2P/2C
almonds 6F

1200: 4P/4C/12F
egg white omelet w/ veggies/peperoni/chz 3C
celery 1C
peanut butter 12F

1500: 3.5P/2C/6F
cobb salad 2C/.5C
milk 1.5C/1.5P
peanut butter 6F

1845: 2F
6 almonds

2020: 4P/4C/12F
zone chicken enchillada 4P/4C/4F
almonds 8F

2300: 4P/3C/12F
zone chicken enchillada 4P/4C/4F
almonds 8F

Total: