10/31

Morning @ Conner 5K:

WOD:

Run 5K

Time: 19:06 PR*

*Unfortunately, this won't be an actual PR. The course was short approximately 400 meters (or about 1 min 45 seconds). It was a 2-lap course. First lap: 9:30, Second lap: 9:36. Feel DAMN good about this time and wish the cop would have accurately measured the course. I'm very confident I would have gotten sub-21 on the run, an assumed PR of over a minute.

Notes: Still strict Paleo, but on Halloween, I ate an entire bar of 80% dark chocolate. No other cheats.

10/30

Evening @ Fitworks

Max pushups without stopping: 52

*PR by 10 pushups

Snatch 4x1

Loads: 136/141/141/142

*Sloppy...

Split Jerk 3x2

Loads: 166/171/176

Back Squat 3x3

Loads: 225/235PR/240PR

*240 was done solidly. This is a big jump, adding 10 pounds to my 3-rep when I usually go up 2-5 pounds per week. Don't know if it's paleo, fish oil, or coming off a rest cycle, but I like it.

WOD:

5 Rounds:

12 Dumbell Swings, 35#

12 Pullups

12 Box Jumps, 20"

Time: 6:19

Post: Cool/Cold Shower

10/28

Part of CF Rest Cycle. Clean & split jerk skill work.

Post: 1x5 Cross Jump Drill

3 sets of strict pullups: 10/10/8

10/27

Part of a Rest Cycle. Low intensity squat snatch skill work.

10/26

in Reno, NV negotiating a unicycle

CrossFit Rest Day

What I Believe

I believe in an adherence to standards.  Chin over bar, squat below parallel, full extension, and chest to deck.

I believe in competition.  Do better than your last performance, the athlete next to you, OPT, Everett, Jolie, etc.

I believe in pride.  If you accomplish, brag.

I believe in camaraderie.  Encourage others and find delight in their achievements. 

I believe in the pursuit of information.  The more you know, the more you grow, even if it proves you wrong.

I believe in eating your meat and veggies.  Like Momma used to say.

I believe in heavy olympic and basic barbell lifts.  If you're not doing them, you're not doing CrossFit.

I believe in having a coach.  You may think you're doing it right, but you're not.

I believe your excuses are not welcome.  They're demotivating and generally useless.

I believe in doing fun new things.  Run, hop, cartwheel, jump, swing, dance, climb, play.

10/24 - 10/25

Olympic Lifting Certification @ BattleBorn CrossFit in Reno, NV.

Learned so much from Cody Burgener, Josh Everett, Dutch Lowy, and Steffan Rochet.

10/23

Afternoon at CrossFit Initiative in Reno, NV:

WOD:

"Tommy V."

21 Thrusters, 115#

12 Rope Climbs to 15' mark

15 Thrusters, 115#

9 Rope Climbs to 15' mark

9 Thrusters, 115#

6 Rope Climbs to 15' mark

Time: 18:55 PR Compare to 3/22/08

10/22

CrossFit Rest Day

Sauna Recovery

10/21

Morning @ Fitworks:

WOD:

7 Rounds of:

8 Squat Cleans, 45# Dumbells

16 Pushups

Time: 11:04

*Thanks to Amy for the coaching!

Practice:

12 HSPU

Weighted Pullups, got up to 2x70#

2x10 controlled knees to elbows

10/20

Afternoon @ CF Nasti:

CFSB:

Deadlift 5-3-3-1-1-1-1

Loads: 285/295/305/341 PR/346F

Deadlift 1x20

Load: 231 PR

WOD:

10 Rounds of:

10 Box Jumps, 20"

10 Pullups

Time: 7:14

*All pullups unbroken.

Post: Ice bath my feet.

10/19

Afternoon @ CF Nasti:

Back Squat 5-3-3-1-1-1-1

Loads: 185/195/205/255F/255F/251 PR

"Jackie"

Row 1000m

50 Thrusters, 45#

30 Pullups

Time: 6:31 PR by 48 seconds

Later in the evening:

10 minute sauna

5 minute rest

10 minute sauna

6 minute cool/cold shower

10/18

CrossFit Rest Day

36 Day Paleo Challenge

10/17

Afternoon @ CrossFit Nasti:

CFSB:
Press 3x5
Loads: 126/136F (4)/132F (4)
Press 10-7-4
Loads: 115/125/131

WOD:
5 Rounds:

12 DB Power Snatches, right arm (45#)
12 DB Power Snatches, left arm (45#)
12 Wall Ball Shots
12 GHD Situps

Time: 13:35

*Wall Balls Shots and GHD Situps unbroken.  Head wasn't in the game.  With some more intensity, I could get this closer to 11 minutes.  Saw Scott doing "Fran" today and it reminded me that it's been a while... though I may regret typing those words.

Practice: 75# Squat Snatches

3x15 Glute Ham Raises

10/16

Morning @ Fitworks:

CFSB:
Front Squat 5x3
Loads: 211/213/215/220PR

2x10 Toes-to-Bar

Post: 10 min sauna, 3 min cold shower

10/15

CrossFit Rest Day

The Benefits of Cold Showers

I've been taking cold showers for about 3 months now and absolutely love them.  During the summer, nothing is better than cooling down after you've bathed in lukewarm/hot water.  However, now I've begun spending the entire shower under the freezing cold beads of H2O.  Nothing beats it.

10/14

Morning @ Fitworks:

1x20 OHS, 95#

AMRAP in 20 min:

8 Hang Power Cleans
12 Chest to Bar Pullups
16 Calories on Rower

Rounds: 7 (+3)

10/13

Afternoon @ CF Nasti:

CFSB:
Deadlift 3x3
Loads: 316/317/318 PR
Deadlift 1x21
Load: 226 PR

WOD:
Max Double Unders in 10 min.
Score: 283

Post: Lots of time with feet in the ice bath.

10/12

Afternoon @ CF Nasti:

Max Double Unders: 44 PR

Max BW OHS: 4 @ 166# PR

CFSB:
Back Squat 3x3
Loads: 226/228/230 PR

WOD:

1200m Run
50 KB Swings, 1.5 pood
30 Box Jumps

Time: 7:51

Came in from the run around 5:25 which is way to fuckin' slow. Swings broken into 2 sets, 35 and 15. Box Jumps unbroken.

Practice:

Walk on hands. 2 rounds, 23' & 30' PR

10/11

8 hrs sleep

CrossFit Rest Day

Chocolate & Bacon

2 hours of yard work and log throwin'

---

900am
2100mg fish oil
plate full of eggs, bacon, sausage
2 cups black coffee

200pm
bacon
3/4 apple
walnuts

33opm
2800mg fish oil
chicken
plate full of peppers, onions, mushrooms w/ bacon fat & EVOO
a few almonds

430pm-545pm
nap

730pm
2800mg fish oil
pork chop w/ peppers, onions, mushrooms
brussel sprouts w/ EVOO, sea salt, pepper

10/10

All Day @ Albany CrossFit:

CrossFit Nutrition Certification

Evening @ ACF:

CFSB:
Press 5x3
Loads: 140/142/143PR/145F(2)/145F(2)

WOD:
AMRAP in 8 min of:

Power Clean, 155#
HSPU

Rounds: 3 (+6)
*Power cleans were so much easier than they would have been 10 weeks ago! HSPU were done without a lot of breaks, first set unbroken. That time just flew by. Did it against 2 other guys wanting to get in a WOD after the cert.

---

800am
2 eggs 2P
bacon 2P
sweet peppers/onions/mushrooms 3C
EVOO/walnuts

100pm
chx cobb salad, extra chx
water

830pm @ hibachi grill
maki roll
buncha teryaki beef
small amount of veggies
water
Stewart's ice cream, 2 scoops!

10/9

Afternoon @ Albany CF:

CFSB:

Front Squat 3x5

Loads: 206/207/208 PR

Back Squat 1x12

Load: 200 PR

WOD:

3 Rounds, each for time. Rest 2 minutes in between.

50 Box Jumps, 20"

Times (in seconds): 51 / 48 / 49

Practice:
Max Pullups: 46 (so sloppy, rhythm was off. 2 away from last PR)

---
900am
3g fish oil
bacon 2P
eggs 2P
apple 2C
strawberries 1C
almonds

145pm
rotisserie chicken 4P
apple 2C
strawberries 1C
walnuts

430pm (post-WOD)
Cliff's Builder Bar 3P/3C

6pm @ Chili's
salmon 5P
broccoli/carrots 3C
walnuts

930pm
3g fish oil
chicken 2P
apple 2C
almonds

10/8

CF Rest Day

Why the "Race for a Cure" Mentality Doesn't Work . . . and What Does.

-courtesy Kate in VA

---
800am
3g fish oil
5g creatine
strawberries 1C
apple 2C
2 eggs 2P
bacon 2P
walnuts

1145am
bell/sweet peppers 2C
deli turkey 2P
walnuts

430pm
spaghetti squash w/ sauce 3C
meatballs w/ cheese 4P
walnuts

830pm
deli turkey 2P
apple 2C
walnuts

1100pm
paleo bbq chicken 4P
salad w/ sprouts & oil/almonds 1C
strawberries 2C
3g fish oil
5g creatine

10/7

Morning @ Fitworks:

Overhead Squat work:
3x45
3x135
1x155

3x166 (bodyweight) PR

WOD:

AMRAP in 20 min:

12 Push Press, 35# DB

24 DB Swings, 55#

36 Air Squats

Rounds: 6 (+12)

---

715am:

3g fish oil

chx sausage 3P

bacon 1P

bell & sweet pepper 1C

half apple 1C

zucchini 1C

walnuts/EVOO

1130
5g creatine
3 egg omelet 3P
deli turkey 1P
salsa 1C
apple 2C
walnuts

430pm
bacon/deli turkey 3P
apple 2C
walnuts

830pm
bacon/deli turkey 3P
apple 2C
walnuts

1030pm
3g fish oil
paleo BBQ chicken 4P
salsa 1C
apple 2C
almonds
5g creatine
jelly/PB/crackers 1C

10/6

Afternoon @ CFN:

CFSB:

Deadlift 3x3

Loads: 311/315/317PR

Deadlift 21-15-9

Loads: God damnit, forgot...

Played around with Split Cleans: 155/175/180/185

Damn Fun!

WOD:

"Annie"

50-40-30-20-10 of:

Double Unders

Situps (Ab Mat, Unanchored)

Time: 7:08

Practice: Strict Muscle-Ups

---

830am:

3g fish oil

6 bacon 4P

zucchini/bell pepper 3C

EVOO

a few almonds

3pm:

McAlister's Basil Chicken Salad 5P/3C

6:30pm

5g creatine

3g fish oil

chx/turk sausage 2P

apple 2C

almonds/sunflower seeds/walnuts

9pm:

3g fish oil

chx/turk sausage 4P

sweet peppers 1C

zucchini 2C

walnuts/EVOO

5g creatine

10/5

Afternoon @ CFN:

CFSB:

Back Squat 3x5

Loads: 215/220PR

WOD:

Run 2 miles.

Time: 14:21

*Too slow. My legs were still a lil tore up from Karen and the 5K 2 days ago.

---

8am:

3g Fish Oil

squash/zucchini 2C

3 bacon 2P

2 egg 2P

almonds/EVOO

11am:

3g Fish Oil

zucchini 2C

chx/turk sausage 3P

1 egg 1P

salsa 1C

sunflower seeds/EVOO/almonds

3pm:

Bacon 2P

bell pepper 1C

.5 apple 1C

almonds

5:30pm:

(post-WOD)

5g creatine

chx/turk sausage 2P

sweet pepper 1C

.5 apple 1C

almonds

10pm:

2g fish oil

chx sausage 4P

1cup salsa 2C

.5 apple 1C

almonds

5g creatine

10/4

CrossFit Rest Day

Spent an hour indoor rock climbing up at Climb Time in Kenwood.

10/3

Morning @ CFN:

CFSB:

Press 3x5

Loads: 135/136PR/137F(4)

Press 12-9-6

Loads: 100/115/125

*Set of 12 was 5 pounds too light.

WOD:

"Karen"

150 Wall Ball Shots to a 10' target.

Time: 7:06 PR

*First time to a 10' target.

Practice:

Pistol work. Got my first pistol with a 25# kettlebell as counterbalance!

4 hours later at the Reggae Run...

Run 5K

Time: 25:34

*Far from a PR, but the hills were a real bitch. Still happy with it.

10/2

Morning @ Fitworks:

CFSB:

Front Squat 5x3

Loads: 205/210PR/215PR

Back Squat 1x12

Load: 190

WOD:

15-12-9-6-3 of:

Power Clean 115#

Chest to bar Pullups

Time: 7:21

*Way too slow...