Thur, Sept29

Food:

• pistachio trail mix
• dk choco chips
• gr beef/zucchini/carrot mix & spinach/avocado salad
• apple
• 2 lara bars
• grapes

Wed, Sept28 -- Regionals 2011 WOD

Result:

• strength = 75#, worked hard to keep the core tight and not tip on coming up
• wod = (today's WOD was the AMRAP on the right-hand side of the pic) -- 6 rnds + 2 TtBs, used 85# for pwr clns (board is wrong!!)
• I dunno if I hit a paleo plateau, after being on it for a couple of weeks now, or if it was the cheat meal I had today (mexican food), lack of enough protein or what, but it took all I had in this wod to simply keep moving. It wasn't like I was out of breath, I just felt really weak and sluggish. Overall, it felt like a pretty pathetic endeavor, but the silver lining is that I at least went the full 20min. Had I been doing it all by myself, I think I'd have stopped at 10min. So I agree with Vest's comment at the bottom of the board...

85# power cleans -- Dave on the right

wall balls = tired

Food:

• pistachio trail mix
• cheat meal: avocado enchiladas, rice/beans, chips & salsa, chocolate peppermint
• grapes
• lara bar

Tues, Sept 27

ball slams

Finished RX. Who knew 24" could feel so blasted tall!? I felt this wod in my inner thighs for sure! It was a lonely night but I had great cheerleaders. Happy with the 53# strict shoulder press.

Food:

• boiled egg
• nut mix
• handful of dk choco chips
• gr beef/carrots/zucchini blend, with spinach/avocado salad
• fruit/spinach smoothie
• lara bar

Mon, Sept 26

I wound up having to do this one at home thanks to a water heater mishap (which fortunately the hubby was able to fix!!). So I missed out on the strength portion & didn't do much of a warm-up. But I learned a little lesson:  warm-ups are kinda important!

WOD:

• 16:01  RX
• rnd 2 of hspus went swimmingly but rnds 1&3 were ugly. I blame it on not having warmed up

Food:

• pistachio/dk choco/cherry trail mix
• nut mix
• fruit/spinach smoothie
• baked beans
• mexican lettuce wraps
• apple
• lara bar
• nut mix

Sun, Sept 25

Food:

• no breakfast (tsk tsk tsk)
• cheat meal:  hamburger, baked beans, doritos, bday cake, 4 pudding cookies, creme soda, sprite, ice cream
• paleo mexican lettuce wraps

Sat, Sept 24

Food

• fruit/spinach smoothie
• pulled pork, okra, beans
• pistachio trail mix w/ dk chocolate & dried cherries
• walnuts
• cheat meal:  chips/salsa, cheese pizza, cupcake, & rootbeer

Fri, Sept 23 -- Helen

 

95# hang pwr cleans (Matrix style!!)

Food

• pineapple
• handful of nuts:  sunflower, walnuts, cashews, almonds
• strawberries
• pulled pork, beans, okra
• beef brisket, more beans & okra

Thurs, Sept 22

Paleo Challenge until Thanksgiving!!

I'll be posting my food each day so folks can follow & maybe it'll help me be accountable

• dk choco chips
• 2 boiled eggs, 3oz roasted chicken
• 3 handfuls of mixture of nuts:  walnuts/cashews/almonds/sunflower seeds
• banana
• spinach/avocado salad
• grapes
• more nuts & chocolate
• lara bar
• 12 oz tuna salad (mustard/OOmayo/pickle/1 egg)
• strawberries

Wed, Sept 21

OH lunges

 

Tues, Sept 20

WarmUp:

3x:

10 passthrus

10 OHS

10 pullups

10 pushups

Strength:

pwr snatch or hpc 4-4-4-4

WOD:

10 rnds for time:

100 jump ropes (singles)

100m sprint

Result:

16:12 -- and WHOA! After doing double-unders for so long, singles were really hard to do. I found I couldn't get the rythm just right, and at first was doing a bunch of double-jumps on a single rope pass-thru. Sorta like a reverse double-under. But then I kinda got into a swing of things and would get into the 50s before I'd screw up and double-jump again or something crazy.  The "sprints" felt like molasses, so I'm not sure I can say they were sprints. This was a good one. Quite deceiving!

working the hip thrusting action during a pwr snatch, using 20#

Sun, Sept 18

Make-up wod from Tuesday that I missed; did it at Falcon Fitness (Jason's garage -- he's got a cool hookup too!):

WarmUp:

500m row

2x:

10 OHS

10 back ext

10 pushups

10 situps

WOD:

AMRAP 7 min

7 pullups

11 box jumps

then, pick a weakness & work it for 5 min

Result:

7 rnds + 3 pullups

Weakness = fr squats:  3 rnds of 5-3-1; 65# - 75# - 85# (5-3-5 before technique failed)

Sat, Sept 17 -- Fight Gone Bad!!

This was the big day of the Fight Gone Bad fund-raiser for military folks & cancer!!

It's 3 rnds of the following, where each station is a minute long:

-  wall balls

-  box jumps

-  sumo dl high pulls

-  push press

-  rowing 

-  1 min rest

I did a 2hr karate workout prior to this (which included a lot of body weight and up/down exercises), and WOW was that a big mistake. After round 1 I wanted so badly to quit, but my faithful cheerleaders kept me going. My effort felt so pathetic & I thought I was going to die. But I finished, nonethless. I couldn't find where I did FGB last time, but I'm pretty sure I got about 40-60 rounds less than last time. As they say, "it's the thought that counts", right? HA!

Fri, Sept 16

WarmUp:
?  It's what I forget for not posting right away or taking pics!!

Strength:
?  It's what I forget for not posting right away or taking pics!!
WOD:
2 Part WOD
Part one... Put 10 Minutes on Clock
Row 300m (only once)
then with the remaining time
Do AMRAP
5 Toes to bar
10 Jumping Alternating lunges
15 KB Swings 44/25
Part two...as soon as the clock stops for the first part, the time will start for your one mile timed run.
Result:
19:xx something total time (think it was in the 40s) & forgot # of rounds I got -- 4, maybe?

Wed, Sept 14

WarmUp:

2 rnds:

200m run

10 good mornings

10 pushups

10 situps

10 OHS

Strength:

DL 2-2-2

WOD:

5 rnds

5 DLs (275/185)

7 lateral burpees

Result:

strength = 203#

wod = 4:41 at 163#

Mon, Sept 12

WarmUp:

3x:
10 box jumps
10 lunges
10 v-ups
10 pullups
then
4 spiderman stretches, each leg

Strength:
fr. squat 7-7-7

WOD:
10x50m sprints (not for time)
then, for time 21-15-9:
pushups
situps

Result:

Strength = 53#, 63#, 73# -- felt my form starting to give way mid-way thru last set

wod = 4:06 RX

Jax working on Ryan's arms flexibility (or lack thereof)

Tues, Sept 6

WarmUp:

50 DoubleUnders

2x:

10 handstand pushups

10 pullups

10 lunges

Strength:

1 RM bench press

1 RM OHS

Result:

bench press = 123# (close grip; can't do regular/wide grip for poop)

OHS = 48# --> very proud of this since it means I'm making progress!!

OHS

Mon, Sept 5 -- Crossfit TOTAL

WarmUp

2 rnds:

  10 pushups

  10 pullups

  10 back extensions

  10 lunges

  10 air squats

WOD

Crossfit Total:

Find 1-rep max of following:

DeadLift

BackSquat

Strict Should Press

Result

PRed in each category!!!

• DL = 218# (before it was 205#)
• BS = 153# (before it was 135#)
• Strict Push = 80# (before, I think it was only 65# -- shoulder is getting stronger, slow but steady progress)

218# DL

80# strict press

Thurs, Aug 1

WarmUp

2 rnds:

  10 pass thrus

  10 situps

  10 OHS
  10 air squats

spiderman stretch

Skill

Pistols

WOD

10-9-8-7-6-5-4-3-2-1 of each:

  strict pushups

  V-ups

  KB swings (53/35)

Result

8:13 RX

Carey, Ryan, Brian doing V-ups

Brian & Carey doing pushups