3/24

CrossFit Rest Day.

Nutrition: Spot on.

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.

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.

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

3/20

Evening @ UF:
Warmup:

WOD:
"CrossFit Total"

Back Squat:
Shoulder Press:
Deadlift:

Total:

Post:

Nutrition:

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.

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.

3/10

Results from The Fittest Games Challenge, Dallas

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.

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.

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.

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.

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

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

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

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: