Training 6/29/2008

4 rounds for time:
15 pullups
10 thrusters (115#)
Completed - 6:51

Ow.

Training 6/28/2008

Warm-Up/Skills
Got my first Pistols today! Only managed one on my left leg, but got a couple of doubles on my right.

WOD
3 rounds for time:
15 deadlifts (245#)
15 ring dips
Run 400m
Completed - 10:53

Felt strong today.

Training 6/27/2008

Warm-Up/Skills
Snatches and HSPU
7 pullups/14 pushups/21 squats x3

WOD
Front Squat 3-3-3-3-3 reps
235-225-225-230-230

7 rounds for time:
7 box jumps (24")
7 knees-to-elbows
7 burpees
Completed - 9:00

I was really slow on the circuit...then I realized that I hadn't eaten in 5.5 hours. Blergh.

Training 6/25/2008

Row 5k: 20:29.6

Slightly "uphill."

Training 6/24/2008

6/24
Warm-Up/Skills
2 x 400m run (easy)

WOD
Worked up to 175#x2 push jerk (shoulders feeling weak)

For time:
25 pullups
30 thrusters (65#)
25 pullups
30 walking lunge steps (15 per side)
25 pullups
Run 400m
25 pullups
30 dumbbell push press (45#)
13:40

Training 6/23/2008

Warm-Up/Skills
HSPU & handstand practice
Squat clean practice (95x3, 115x3, 135x3, super light)
3 sets of 1/2 max pullups (most I've ever done is 30, but it was with a 20# vest on, so I did 3 sets of 18)

WOD
25 box jumps (24")
10 deadlifts (315#)
25 ring pushups
20 box jumps
7 deadlifts
20 ring pushups
15 box jumps
5 deadlifts
15 ring pushups
10:08

Wish I'd got sub 10. Deadlifts were the killer.

Training 6/21/2008

5 rounds for time:
50 double unders
7 push jerks (135#)
8:40

Traps were fucked, traps are now more fucked.

Training 6/20/2008

Warm-Up
Row 750m

WOD
"Cindy"
Max rounds in 20 minutes:
5 pullups
10 pushups
15 squats
Completed: 17 rounds + 5 pullups + 10 pushups + 3 squats

My PR is 19+5+4. I am extremely angry about this.

Training 6/19/2008

Warm-Up/Skills
Row 1k
3 rounds of "Cindy"

Snatch 1-1-1-1-1-1-1-1
95-105-115-125-125-135(F)-135(PR)-140(PR)

2 rounds for time:
50 wall ball (20#)
50 kettlebell swings (1.5 pood)
11:13

Training 6/17/2008

5 rounds for time:
25 pullups
15 ring dips
Run 400m
29:30

Training 6/16/2008

Warm-up/skills
Worked on pullups and snatches

WOD

Clean & Jerk 25 reps @ 155#: 5:25

Once I got the technique down it was pretty smooth. I'd like to do 30 reps in sub-5.

Training 6/14/2008

At CrossFit North Santa Cruz

Warm-up
Row 1000m
3 rounds of "Cindy"

WOD
For time:
Squat Clean 155#
10-9-8-7-6-5-4-3-2-1 reps
Jumping Muscle-Ups
1-2-3-4-5-6-7-8-9-10 reps

Alternating

Time: 26:07

They were supposed to be real muscle-ups, but I suck at them too much. I made up for it, though, by accidentally using the 55# plates and doing the cleans at 155# instead of 135#.

Training 6/12/2008

Warm-up/skills
HSPU and Pistol practice

3 rounds, rest as needed in between:
5 OHS
2 minutes back extensions

5 OHS @ 135/111 back extensions
5 OHS @ 135/122 back extensions
5 OHS @ 135/107 back extensions

All back extensions done with 20# vest.

Later on
Row 6 minutes easy for form

1 mile run (mild hills and some rough terrain): 8:41

I suck at running. I am, however, the mother fucking KING of back extensions.

Training 6/11/2008

Warm-Up/Skills
HSPU and Pistol practice

WOD
"Russ Doesn't Like Me Anymore"
Five rounds for total reps:
30 seconds box jumps (24")
15 seconds rest
30 seconds pullups
15 seconds rest
30 seconds squats
15 seconds rest
30 seconds push press (95#)
15 seconds rest

Box Jump: 21/15/13/12/12
Pullup: 16/13/12/13/13
Squat: 33/30/27/28/30
Push Press: 15/12/13/13/17
Total: 358

Training 6/9/2008

Warm-Up/Skills
POSE drills
Handstand work

WOD
For time:
10 burpees
20 deadlifts (225#)
30 push press (30# dumbbells)
4 rope climbs (15 feet)
50 double unders
60 back extensions
70 calorie row
800m run
Time: 21:49

Training 6/8/2008

Warm-up/skills
4 rounds:
15 pushups
10 overhead squats (65#)

All sets unbroken. Pushups chin/chest/thighs to floor, full extension. OHS ass-to-grass.

WOD
3-2-1-1-1 Clean & Jerk
155-175-185-195 (made clean, failed jerk)-195

Tabata Squat
Rest 1 minute
Tabata Row

Multiply squat score (20) by row score (6) = 120

Training 6/7/2008

3 rounds:
Run 400m
Max reps bench press (155#)
Max reps pullups

Time only the 400m run. Rest as needed between rounds.

1:41/11/23
2:11/10/22
2:43/9/24

I suck at bench, but I suck even more at running. Fucking humidity.

Training 6/4/2008 & 6/5/2008

6/4
Max rounds in 20 minutes:
10 ring dips
10 pullups
Run 200m

7 rounds + 8 ring dips

6/5
7 rounds for time:
20 wall ball (20#)
20 box jumps (20")
Time - 12:32

Training 6/3/2008

Warm up/skills
POSE work
4 rounds of 6 pullups, 12 pushups, 18 squats

WOD
3 rounds, individually timed:
3 front squats @ 215#
Row 500m
20 dumbbell hang clean & jerk @ 50# per dumbbell
Rest 3 minutes

6:17, 7:12, 7:55

Limiting factor was core...my abs are still fried from those GHD situps. Lower back is pretty tight as well, since I'm an idiot and decided to just do the GHD situps even though it was already tweaked. Hopefully it'll loosen up soon.

Training 5/31/2008 and 6/1/2008

CrossFit.com WOD 5/31/2008
10 thrusters, 135#
50 double unders
8 thrusters
40 double unders
6 thrusters
30 double unders
4 thrusters
20 double unders
2 thrusters
10 double unders
As rx'd - 8:02

CrossFit.com WOD 6/1/2008
10 cleans, 135#
50 GHD situps
8 cleans
40 GHD situps
6 cleans
30 GHD situps
4 cleans
20 GHD situps
2 cleans
10 GHD situps

Extreme lower back discomfort during GHD situps due to tweak on very last thruster on 5/31. Could have done much better.

Starting 6/3 2008 I will be off the main site WOD, following programming laid out by Coach Russ Greene.

Training 5/20/2008

CrossFit.com WOD
"CrossFit Total"
Back Squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

BS - 275
SP - 150
DL - 365

These are all terrible. I feel like a pathetic weakling. On the upside, I got 30 pullups with a 20# vest.

Training 5/28/2008

CrossFit.com WOD
Shoulder Press 3-3-3-3-3 reps
135-135-135-135-135

Ugh. I used to not suck at overhead lifting.

Tabata Jumping Pullups: 20

Training 5/27/2008

1 mile run
2 minutes of each:
Row (calories)
30# dumbbell thrusters
20# medicine ball squat cleans
Double Unders
Pullups

As rx'd
Run - 11:37
Row - 27
Thrusters - 23
Med Ball Cleans - 22
Double Unders - 60
Pullups - 36
Total - 168 (Time - 21:37)

Lackluster at best. Legs smoked from yesterday. I think I could break 200 fresh.

Training 5/26/2008

Back after an off cycle.

CrossFit.com WOD
"Jason"
For time:
100 squats
5 muscle-ups
75 squats
10 muscle ups
50 squats
15 muscle-ups
25 squats
20 muscle-ups

Not as rx'd (jumping muscle-ups): 16:53

I hate not being able to do workouts with muscle-ups and handstand pushups as rx'd. Fucking frustrating.

Training 5/20/2008

CrossFit.com WOD
For time:
75 pushups
50 sumo deadlift high pulls, 95#
50 ring dips
30 weighted pullups, 45#
25 handstand pushups

Not as rx'd (20#, HSPU negatives): 29:41

This was some silly shit.

Training 5/19/2008

CrossFit.com WOD
Complete as many rounds in 20 minutes as you can of:
95# Clean & Jerk, 15 reps
Run 400m
As rx'd - 5 rounds even. Crossed the finish line as the beeper went off. Didn't make it inside to collapse.

Training 5/16/2008

CrossFit.com WOD
"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps
As rx'd - 22:14

All back extensions unbroken, last set of situps unbroken. Could have gone harder on first 2 runs and first 2 sets of situps.

Training 5/15/2008

CrossFit.com WOD
"Cindy"
As many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats
As rx'd: 19 rounds + 5 pullups + 4 pushups

This was a PR by 1 round and 1 pushup, but I REALLY wanted 20 rounds.

Training 5/14/2008

CrossFit.com WOD
Deadlift 1-1-1-1-1-1-1 reps
335-355-375-395(f)-395(f)-385(f)-365(f)

How is it that malnourished, exhausted, and dehydrated, I pulled 410#, but fresh, in the Zone,and strong, I pull 375#? What the fuck?

Training.

Catching up for the last few days.

5/10/2008
CrossFit.com WOD
"Fran"
21-15-9 reps:
95# thruster
Pullups
As rx'd - 4:53 (2 second PR)

Run 5k (National Police Week): 32:05

5/12/2008

CrossFit.com WOD for 5/11 (making it up)
Overhead Squat 3-3-3-3-3-3-3 reps
115-135-135-145(1)-145-145-145-155

CrossFit.com WOD 5/12
30 muscle-ups for time
Not as rx'd (jumping muscle-ups) - 7:14

Training 5/8/2008

CrossFit.com WOD
"Diane"
21-15-9 reps for time:
Deadlift 225#
Handstand pushups

Not as rx'd (feet on barbell in squat rack) - 5:09 (19 seconds off PR.)

I'm pissed. I don't feel I'm at the point of fitness yet where I shouldn't expect to PR everytime. I guess on some level I realize this is unreasonable, but it's hard to deal with.

Training 5/7/2008

CrossFit.com WOD
Four rounds, each for time of:
Run 800m
Rest as needed between rounds.

As rx'd - 3:41, 3:37, 3:44, 3:48

I still suck at running, but not as bad as last time (4:18, 4:10, 4:45, 4:10)

Training 5/6/2008

CrossFit.com WOD
"Elizabeth"
21-15-9 reps for time:
Clean 135#
Ring Dips
Ax rx'd - 9:49

I want to dedicate my effort tonight to the living memory of Mr.Attebury, who was my Tang Soo Do Instructor for a very long time, starting when I was about four. He passed away from stomach cancer five years ago today, at only 45 years of age. He was an incredible person and I would not have been who I am today without him.

9:49 is not stellar, but it is a PR.

We miss you, Sir.

Training 5/3/08 and 5/4/08

CrossFit.com WOD 5/3/08
Shoulder Press 1-1-1-1-1 reps
Push Press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press: 135-140-145-150(F)-145
Push Press: 155-160-165-165-165
Push Jerk: 135-140 (stopped due to wrist pain)

Handstand seminar at CrossFit Old Town. Thanks Andrea, Chris, and Jerry!

CrossFit.com WOD 5/4/08
50 burpees for time with jump to 1 foot above reach
As rx'd: 3:15

I'd like to get 2:40 or so next time. This is a bad WOD to do the day after drinking 10+ beers.

Training 5/2/2008

CrossFit.com WOD
"Murph"
For time:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition pullups, pushups, and squats as needed. If you've got a 20# vest or body armor, wear it.

As rx'd (no vest): 50:59. I suck at running. I broke up the pullups pushup and squats as follows: 20 rounds of 4 pullups, 8 pushups, 12 squats, then 4 rounds of 5 pullups, 10 pushups, 15 squats.

This sucked. A lot.

Fair winds, Murph.

Training 4/30/2008

CrossFit WOD
Max rounds in 20 minutes:
10 thrusters (65#)
10 pullups
Completed: 12 rounds + 10 thrusters

I've got to remember this mathematical equation:
Thrusters + Pullups = Suck.

Training 4/29/2008

CrossFit.com WOD
Run 5k
As rx'd: 29:30

I suck at running.

Training and Food 4/24/2008

Training

"Angie"
For time:
100 pullups
100 pushups
100 situps
100 squats

As rx'd: 22:53

Food

Honestly too tired to post. It was good until I got home, but I'm not stressing it...got some incredible news today, will write about it at a later date.

Food 4/23/2008

0700
Baby carrots, almonds, blueberries, sardines.

1000
Spinach, green beans, plum, chicken, almonds

1430
Lettuce, white onion, tomato, lamb, almonds

1600
Sardines, apple, almonds

1900
Lettuce, white onion, tomato, beef, almonds

Training and Food 4/22/2008

Training

Weighted pullup 1-1-1-1-1-1-1 reps
45-50-50-50-55-55(f)-55(f)

3 heavy days in a row...next cycle is gonna be bad.

Food

0600
1 apple
1 can sardines
Half handful almonds

1000
Double handful spinach
Handful green beans
Plum
Palm sized lean pork
Handful almonds

1300
Handful baby carrots
Handful blueberries
1 can sardines
Half handful almonds

1600
Salad (lettuce, tomato, white onion)
Lamb
Handful almonds

2030
Salad (lettuce, tomato, white onion)
Beef
Handful almonds

Had some bread with that last meal and am eating cereal now...I need to get some food to eat at home. I'm not too worried about the piece of bread, but the cereal is bad...

Training and Food 4/22/2008

Training

Back Squat 5-5-5-5-5 reps
5x5 @ 225#

Could have gone heavier, but I wanted to work the groove. Form felt excellent.

Food

0600
Handful strawberries
Handful carrots
3 oz salmon
Half handful nuts

1130
Sandwich (turkey, veggies, cheese - it was eat a sandwich or not eat at all, unfortunately.)

1800
Double handful spinach
Handful green beans
Plum
Palm sized chicken breast
Handful almonds

Food was decent and infrequent today. I'm stressed and tired.

Training 4/20/2008

Training

Shoulder Press 3-3-3-3-3 reps
135-140-145(1)-145(2)-145(2)

Couldn't get that damn third rep. Next time. Diet wasn't great over the weekend, will work to remedy it.

Training and Food 4/18/2008

Training

"Michael"
3 rounds for time:
Run 800m
50 back extensions
50 situps

As rx'd: 23:24.

Did better than I expected...but Tes says I cheated my situps by kipping. I always thought this was legal. We'll have to find out.

Food

0600
1 apple
3 oz almond
Half handful almonds

1000
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds

1300
Handful blueberries
3 oz salmon
Half handful almonds

1530
Double handful spinach
Can't actually remember the rest, but it was good

Not sure what I'll have for dinner, but it'll be good.

Training and Food 4/17/2008

Training

"Elizabeth"
21-15-9 for time
Clean 135#
Ring Dips
As Rx'd - 10:52

Felt good. Got the kipping ring dip down. Sub 9:30 next time. This was a fun one! I'm getting better at regarding my workouts as sport, and it's making them more enjoyable and satisfying.

Food

0600
Handful baby carrots
Handful grapes
3 oz salmon
Half handful almonds

1000
Double handful spinach
Handful green beans
Handful strawberries
Palm sized chicken breast
Handful almonds

1300
1 apple
3 oz salmon
Half handful almonds

1530
Double handful spinach
Handful green beans
Handful grapes
Palm sized lean pork
Handful almonds

1800
Double handful blueberries
Half palm sized chicken breast
Half handful almonds

2000
Salad (lettuce, tomatoes, white onions)
Chicken breast (more than palm)
Handful almonds

Training and Food 4/16/2008

Training

"Nancy"
5 rounds for time:
Run 400m
95# overhead squat 15 reps

As Rx'd: 17:25

I had to find my groove on the overhead squats, as I haven't done them in a while. The first 3 rounds were broken, but 4th and 5th were not. All unbroken next time - I'm thinking I'll get sub 14:30.

Food

0600
1 apple
Handful of blueberries
3 oz salmon
Half handful almonds

1000
Double handful spinach
Handful green beans
Handful grapes
Palm sized chicken breast
Handful almonds

1300
Handful strawberries
Handful baby carrots
3 oz salmon
Half handful almonds

1530
Double handful spinach
Handful green beans
1 apple
Palm sized lean pork
Handful almonds

2000
Slightly over palm sized lamb
Salad (lettuce, tomatoes, white onions)

I'm back.

God damn, it's been a while.

I'm going to start logging workouts and food. I'm eating in an unmeasured Paleo-Zone. I find that when I do this, I feel like I'm eating like an athlete, but I'm not stressing myself out. I go CRAZY on the measured Zone. Each meal is lean meat, vegetables, nuts and seeds, and maybe some fruit. No starches, no beans, no potatoes, no grains.

Tonight's workout will be "Nancy." I'll post results and my food for the day later tonight.