Again have to keep it short, but today was a strange, intense workout:
15 min
2 clean & jerk (90% max) every minute
for every missed C&J do 5 burbees
I couldn't remember the last time we found our C&J max, so I chose 165# (Appearently we found our ma was seven months ago and mine was 165#). My form was fairly good when I stuck it, but 4 times I missed the jerk because I attempted to get under the bar before it was weightless. In other words, I hadn't completed pushing the bar up before attempting to dive under the bar.
However, today I felt really, really good about the workout. There are groups of people with whom you associate yourself, and people who you always imagine as being much stronger/faster/quicker than you. Today I started to see myself as being strong enough to start to approach some of the big boys, like Blain and Devon. I've still got a long way to go before I'm as strong as them, but I now see it as a possibility, whereas before I couldn't.
There was extra at the end, but I was so worn out from the C&J/burbees that I called it a day and went home.
Wednesday, May 13, 2009
Tuesday, May 12, 2009
Back squats
Gotta keep this short. Monday was back squats.
5 rounds
5 reps
Last time we did this I went up to 185, but I was being safe since it was a new movement. Now that I'm more familiar with it, I went up. I got up to 215, so it's a pr. Gar was ridiculous and did 300#, and almost got 305#.
5 rounds
5 reps
Last time we did this I went up to 185, but I was being safe since it was a new movement. Now that I'm more familiar with it, I went up. I got up to 215, so it's a pr. Gar was ridiculous and did 300#, and almost got 305#.
Wednesday, May 6, 2009
Strict Press and Chest to the bar Chins
Today's wod:
5 rounds
max reps strict press @ 50% bw (100#)
max reps chin to the bar chins
My score was something like
8/8, 9/6, 9/6, 8/3, 8/3
Had a rough time figuring out the kip for chest to the bar at first, I also realized I wasn't pulling myself to the bar like I should.
...Still feel good about squat cleaning 195 on Monday, now that I'm getting a better idea of what I can do I plan on doing even better.
5 rounds
max reps strict press @ 50% bw (100#)
max reps chin to the bar chins
My score was something like
8/8, 9/6, 9/6, 8/3, 8/3
Had a rough time figuring out the kip for chest to the bar at first, I also realized I wasn't pulling myself to the bar like I should.
...Still feel good about squat cleaning 195 on Monday, now that I'm getting a better idea of what I can do I plan on doing even better.
Zone Diary
Breakfast:
1 cup of oatmeal
1 Tsp of protein powder
1/2 cup of grapes
3/4 cup cottage cheese
handful of cashews
Lunch was the same as yesterday, whole lot of veggies. Actually, it's really tough to eat that many vegtables. Today it took me about 1.5 hours while working to finally finish it all, by that time I was ready to start my snack!
Here a fave of mine, steak and Eggs:
4 oz steak
1 egg
1 slice of bread
1 orange
some Margarine (i don't measure)
1 cup of oatmeal1 Tsp of protein powder
1/2 cup of grapes
3/4 cup cottage cheese
handful of cashews
Lunch was the same as yesterday, whole lot of veggies. Actually, it's really tough to eat that many vegtables. Today it took me about 1.5 hours while working to finally finish it all, by that time I was ready to start my snack!
Here a fave of mine, steak and Eggs:
4 oz steak1 egg
1 slice of bread
1 orange
some Margarine (i don't measure)
Tuesday, May 5, 2009
Metcon, and a day in the life of a zoner.
WOD:
400m Run
30 Burpees
30 KB Swings (53#s)
30 Calorie Row
30 Box Jumps
30 Jumping Slamballs
400m Run
My time was something like just under 18 minutes. The burbees were a huge slow-down for me. I was one of the first to be done with the first run, but I was one of the last to finish the burbees. I tried to be fast, but those suckers just seem to take forever. Still working on an improved box jump. I now jump down, whereas I used to step down. Trying to use the improved rowing technique, it got me to 30 cal in a min and a half. My slamballs and kb swings are solid. Chriss was coaching today and he seemed impressed with my movements with both of these exercises.
There was some extra as well
3-Rounds
10 Ring Dips
20 Sledge Strikes
30 AB-mats
Because of the ring dip work I didn't practice the muscle up progressions, I figured my shoulder had had enough.
I've talked about the zone quite a bit here on the blog, and I'm also picking up a habit from my friend Taylor of taking a picture of my meals. So I decided to combine the two and take a picture of my lunch. This is pretty much what I eat every day for lunch, got TONS of veggies (notice the hot sauce and lime juice, yum!):
I think I'll start taking pictures of every meal of mine, this might make for an interesting Zone diary. ...I should've taken a pic of dinner, it was one of my favorites:
4oz steak
1 egg
1 orange
1 slice of bread
some butter
400m Run
30 Burpees
30 KB Swings (53#s)
30 Calorie Row
30 Box Jumps
30 Jumping Slamballs
400m Run
My time was something like just under 18 minutes. The burbees were a huge slow-down for me. I was one of the first to be done with the first run, but I was one of the last to finish the burbees. I tried to be fast, but those suckers just seem to take forever. Still working on an improved box jump. I now jump down, whereas I used to step down. Trying to use the improved rowing technique, it got me to 30 cal in a min and a half. My slamballs and kb swings are solid. Chriss was coaching today and he seemed impressed with my movements with both of these exercises.
There was some extra as well
3-Rounds
10 Ring Dips
20 Sledge Strikes
30 AB-mats
Because of the ring dip work I didn't practice the muscle up progressions, I figured my shoulder had had enough.
I've talked about the zone quite a bit here on the blog, and I'm also picking up a habit from my friend Taylor of taking a picture of my meals. So I decided to combine the two and take a picture of my lunch. This is pretty much what I eat every day for lunch, got TONS of veggies (notice the hot sauce and lime juice, yum!):
I think I'll start taking pictures of every meal of mine, this might make for an interesting Zone diary. ...I should've taken a pic of dinner, it was one of my favorites:
4oz steak
1 egg
1 orange
1 slice of bread
some butter
Monday, May 4, 2009
A great day
Today's wod:
5 rounds, 1 rep squat clean max
I got up to 195, a new PR! I was only so-so about it because I thought I didn't get low enough for it to really count, but Jerry said I broke parallel, and after that I couldn't stop smiling. It was solid, I had fast elbows, I exploded right after the re-bending of the knee, everything worked out great.
Had a finisher that included chest to the bar pull ups, only near the end did I really start to remember all the little nuances of the kip. A while back there was a day where chest to the bar was effortless, it felt natural, and I think it'll start happening more and more frequently now.
After that I figured my shoulders are better so I did 10 Muscle up progressions, I think dip strength really is where I need to work, so I'll start doing them after class each day.
...This is all after a successful day at work, a great day.
5 rounds, 1 rep squat clean max
I got up to 195, a new PR! I was only so-so about it because I thought I didn't get low enough for it to really count, but Jerry said I broke parallel, and after that I couldn't stop smiling. It was solid, I had fast elbows, I exploded right after the re-bending of the knee, everything worked out great.
Had a finisher that included chest to the bar pull ups, only near the end did I really start to remember all the little nuances of the kip. A while back there was a day where chest to the bar was effortless, it felt natural, and I think it'll start happening more and more frequently now.
After that I figured my shoulders are better so I did 10 Muscle up progressions, I think dip strength really is where I need to work, so I'll start doing them after class each day.
...This is all after a successful day at work, a great day.
The Ultimate Hangover cure, Jackie, and Hand maintenence
Well, when Friday morning came around and I was definitely not feeling it from a rough night out on U street (by the way, highly recommend the martini's and the rooftop bar of Tabaq). However, since I was flying out that day to Dallas, I had to make it to the morning class.
I've heard exercise can help a hangover, but this is the first time I've tried. ...It works wonders. True, it was tough to get mentally ready with the four hours of sleep and whatnot, but once the blood got pumping I felt infinitely better. Because of my situation, I wanted a short, intense workout that didn't involve running (my calves are killing me from pose running). That led to Jackie:
1000m row
50 thrusters (45#)
30 pull ups
Now Last time I did this the weight was 65, but the sheet said 45#, so that's what I did. My time was looking pretty good until I got to the pull ups. My hands were just in so much pain, I had to break it up two at a time at first. Then I really started getting frustrated and pushed through the pain and banged out the last ten in a row. All in all my time was 14:04, pretty bad but today wasn't about hitting a pr, it was about feeling better.
Afterwards, looking at my hands it was pretty obvious I haven't been maintaining them like I should. The build up of callus was causing a lot of the painThey've been such a non-issue up until now, I've ignored them. That's the thing about crossfit, you gotta be disciplined in so many things, there's always room for improvement.
I've heard exercise can help a hangover, but this is the first time I've tried. ...It works wonders. True, it was tough to get mentally ready with the four hours of sleep and whatnot, but once the blood got pumping I felt infinitely better. Because of my situation, I wanted a short, intense workout that didn't involve running (my calves are killing me from pose running). That led to Jackie:
1000m row
50 thrusters (45#)
30 pull ups
Now Last time I did this the weight was 65, but the sheet said 45#, so that's what I did. My time was looking pretty good until I got to the pull ups. My hands were just in so much pain, I had to break it up two at a time at first. Then I really started getting frustrated and pushed through the pain and banged out the last ten in a row. All in all my time was 14:04, pretty bad but today wasn't about hitting a pr, it was about feeling better.
Afterwards, looking at my hands it was pretty obvious I haven't been maintaining them like I should. The build up of callus was causing a lot of the painThey've been such a non-issue up until now, I've ignored them. That's the thing about crossfit, you gotta be disciplined in so many things, there's always room for improvement.
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