4/13

Evening @ UF:

WU:

1-5-1 Ladder

Burpee Box Jumps

Medball Cleans

KB Swings, 2 pood

WOD:

Back Squat 3-3-3-3-3

Loads: Somewhere around 190-195

No Metcon today.  Really didn't feel like it.

Nutrition: 18/16/95

4/12

CrossFit Rest Day

Mark Steyn's got some things to say about the president's pesky distractions (Iran, North Korea, and Somalia).  If you haven't put your nose in America Alone, order your copy now.  Scariest book I've ever read.  And if that doesn't get you shaking in your boots, try Londonistan by Melanie Phillips.

Nutrition: 16/18/16

*Today's blockage, per Robb Wolf's SBWTBH program, has me back down to the doses of P/C/F that my body needs.  I had a brain fart at lunch and thought 2 cups made one block of strawberries.  Other than that, things went well and I didn't have to eat my arm off.  Water consumption is key.

4/11

Afternoon @ UF:

WU:

2 Rounds of:

10 Roll Overs

10 Pullups, C2B

10 Ring Dips

10 Situps

10 10 Squats

SP 5x45

WOD:

Shoulder Press 5-5-5 then 1x15

Loads: 115/120/125F(only4) ... 85x15

Metcon w/ 20 min max:

*From the Journal

"Task Priority Fight Gone Bad"

3 Rounds for time of:

20 Wall Balls, 10' target

20 SDHP, 75#

20 Box Jumps, 20"

20 Push Press, 75#

20 Calorie Row

1 min Rest

Time: 15:29

*Goal: Sub-15 min (Rest included in time).  They're right about gaming the WOD.  I rest on certain parts of FGB because I know that will give me more energy for what I can manipulate for more points.  This is all out.  I rested a few times, but nothing more than a second or two.  Getting it under 15:00 is quite a challenge.

Post: Depth Pushups, feet and hands on 3 20" boxes.  Go as low as you can every time: 25/15/12

Nutrition: Kept Zone until about 8pm.  The wife wanted a cheat meal, so we got some Papa John's wings and pizza.  Felt like ass the next morning.  A cheat meal without ice cream?  What was I thinking!?

*Going back to 16/16/16 for a day is going to be a bear.

4/10

Evening @ UF:

WU:

1-5-1 Ladders of:

Burpee Box Jumps

KB Swings, 2 Pood

MedBall Cleans, 20#

*Very fun warmup.

WOD:

Front Squat 5-5-5 then Back Squat 1x20

Loads: FS: 155/160/165   BS: 135

Metcon less than 10 min:

21-15-9 of:

2 Pood KB Swings

35# Pullups

Time: 7:54

*KB Swings much easier than thrusters, but there's no real way to scale up on those.  Pullups were pretty difficult.  Happy with the time and a very challenging WOD with that horrible forearm pain afterward.

Skill: 5 Rounds Max Double Unders:12/4/12/5/13

Nutrition: 19/18/90

Pic from the 400m/50 squat WOD at the track last week.

4/9

Evening @ UF:

WU:

2 Rounds:

10 Pullups, C2B

10 Shoulder Pass Throughs

10 Ring Dips

10 AbMat Situps

10 Squats

WOD:

Metcon 20 min or less:

"Power Nicole"

AMRAP in 20 minutes of:

Run 400m

Max Power Cleans, 135#

*Touch and go with the cleans.

Rounds/Cleans: 7 Rounds (10/7/6/7/7/6/8) 51 Total Cleans

*Goal was 50, so I'm pretty happy

Nutrition: 19/18/90

*Beef jerky had 1 more protein than I figured.

The wife ripped both of her hands during that pull-up/ring dip WOD a few days ago.  She soaked her hands in salt water then drenched them in salt. OUCH!  That and some tea tree oil healed them up in just a few days.

4/8

CrossFit Rest Day

Nutrition: 18/18/94

Resenting the Rich - Equality works in the realm of contribution to reward.  With a minority paying the majority of the taxes and reaping less than those who don't contribute, there is no equality.  As well as a classical liberal case for low and fair taxes, it also uses a utilitarian approach to justify keeping taxes low ... even for those high earners that blue collar workers (and progressive politicians) seem to despise.

4/7

CFSB Day 2

Evening @ UF:

WU:

2 Rounds of:

10 Ring Dips

10 Pullups

10 Situps

10 Squats

WOD:

Deadlift 3-3-3 ...then 1x15-20

Loads: 255/285/295

*Damn! Forgot the last round of deads!

Metcon less than 10 min:

30 GHD Situps

5 Rounds of: 5 Push Jerk, 115# / 10 Burpees

30 GHD Situps

Time: 8:07

*I originally had 135# in mind but I'm just not that strong and my push jerk form needs some serious work.

Post Skill:

3 Rounds of max L-Pullups: 6/6/5

Nutrition:

Breakfast:

6 strips centercut bacon 2P/5F

2 eggs 2P

2 egg whites 1P

1/2 cantelope 2C

1 cup strawberries 1C

1/2 apple 1C

3 cups mushrooms/peppers 1C

peanut butter 6F

almonds 14F

Lunch:

hard boiled egg 1P

salmon 4P/4F

mixed veggies 2C

apple sauce 1C

strawberries/melon 2C

33 almonds 11F

5 tsp peanut butter 10F

Snack:

2 cups strawberries 2C

2 hard boiled eggs 2P

30 pecans 10F

Dinner:

sliced chicken 1.5P

3 egg whites 1.5P

6 centercut bacon 2P/5F

30 almonds 10F

9 pecans 3F

5 tsp peanut butter 10F

fruit salad 4C

slice rye bread 1C

Snack:

1/2 Zone bar 1P/1C/1F

15 almonds 5F

Total: 18/18/94

4/6

CFSB Day 1

Evening @ UF:

WU:

3 Rounds of:

10 Clapping Pushups

10 Situps

10 Squats

Row 500m: 1:46

Back Squat 10x 95#

WOD:

Back Squat 5-5-5

Loads: 185/190/190

Metcon less than 15min:

AMRAP in 12min of:

5 DB Hang Squat Cleans, 35# each hand

10 Box Jumps, 20"

15 Double Unders

Rounds: 8 (+5+10+13)

*So damn close to 9 Rounds.  Too much rest before the cleans.  This was a very challenging WOD.  6 minutes in my coach said that I was only half way there but it felt like I had been going for about 10 minutes.  A true scorcher.  For my mood being pretty poor prior to the WOD, I feel I did pretty well.  All hang cleans unbroken.

Post Skill:

3 Rounds of Max L-Sit

:18/:17/:19

Nutrition: 18/17/90

*Waited too long in between first snack and dinner. Missed a carb block at breakfast.

4/5

CrossFit Rest Day

Something that I've written and read a lot about is war propaganda.  It is quite possibly my favorite niche topic.  Selling the Great War: The Making of American Propaganda will soon be in my hands.  I found out about it here while skimming through Reason Online's readings.

Currently, I'm reading Libertarianism: A Primer, Marriage and the Public Good: Ten Principles, and The Varieties of Scientific Experience: A Personal View of the Search for God.

Tomorrow, I'll be starting CrossFit Strength Bias and Robb Wolf's "SBWTBH" nutrition program.  This means more heavy stuff and adding two blocks per day at 5x fat.  Perhaps this will aid in my ability to move heavy things.

Nutrition: Things started off well, but landed me some sweet potato, beer, and peach cobbler before bed.  Oh well, tomorrow starts 18 blocks w/ 5x fat.

4/4

Afternoon @ Conner HS Track:

WU:

10 Squats

20 Pushups

10 Squats

20 35# KB Swings

20 Situps

Jog 400m

WOD:

4 Rounds of:

Run 400m

50 Squats

Time: 10:05 (PR)

*Goal: Sub-10 min.

Nutrition: Breakfast/Lunch/Snack all zone.  Evening went out for ribs, beer, and ice cream.

4/3

Evening @ UF:

WU:

Samson Stretch

10 Back Extensions

10 Situps

Lots of GI Janes

5x 45# OHS

WOD:

Overhead Squat 3-3-3-3-3

Loads: 95/105/115/125/135F

*Gonna focus on doing heavy stuff a few times a week.

Post:

"Invisible Fran"

21-15-9 of:

Squats/Pushups

Time: 1:19

Nutrition: 16/16/55

*Grumpy as hell.

4/2

Evening @ UF:

WU:

10x Pullups C2B/Ring Dips/Situps/Squats/KB Swings/Double Unders

WOD:

"Bear Complex"

Loads: 100 (PR)/115 (PR)/125F/120F/XXX

*Video of PR here.  I hate this WOD.  I got so down after failing at 125, it was hard to stay in the game.  I tried 120, but only got two rounds.  After the games qualifier, I'm hitting CrossFit with a Strength Bias.  Barbells make me cry.  Been having a grumpy week and it has transfered to the Zone. I haven't fallen off, but I find myself eating nuts in between meals.  I've got to dial something in.

Here are the WODs for Saturday at the Fittest Games (OUCH!):

Couldn't compete because the flight to Austin, TX was booked solid.  No Games for me.

1st Workout

4 Rounds for Time - 20 minute cap

Phat Running Cindy

400 Meter Run

5 Pull Ups

10 Push Ups

15 Squats (Men - 115lb Women - 80lb)

*All Pull Ups are Chest to Bar

2nd Workout

20 Minute Cap

500 Meter Row

10 Full Squat Clean Men – 155lb Women – 100lb

2 Pull Ups

8 Full Squat Clean

4 Pull Ups

6 Full Squat Clean

6 Pull Ups

4 Full Squat Clean

8 Pull Ups

2 Full Squat Clean

10 Pull Ups

500 Meter Row

*All Pull Ups are Chest to Bar

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.

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

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!"

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.

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.  

50 Burpees in Auba:

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