Thursday

Im on vacation in Texas! but in the mean time, there is a new blog you should check out.

This is Linneas blog: http://crossfitmomforlife.blogspot.com/

BTW, there is sun down here in Texas.... reminds me of summer!

Tuesday

NEW PR!

Deadlift #355

Not bad for a 150 lb guy

Scott and I did the 1st WOD from the games this coming saturday... its a tough one. Jesse did a good job programing because its a great balance between HSPU/gymnastics (a plus for little guys) and #155 front squats ( a plus for big guys). Its hard to do these wods that have me moving body weight, or MORE! The great things is that as hard as it is for me to handle the FS its just as hard for big guys to do HSPU's.

Strength:

Deadlift 5-5-3-3-3-1-1-1-1

275/275/315/315/315/330/345/355/365F

Metcon:

40 Hand Stand Push ups

40 Front squats #155

11:58

Food:

B - Pro. shake

L - grilled chicken salad, almonds, cheese, orange, milk

D - grilled chicken, avacado, broccoli

I am discovering that I definitely need to eat on a more regular basis and make sure I get snacks to keep me going throughout the day.

Monday

Ouch!
Today was painfull... in more way that one....

I came up with todays wod to help Scott prep for the CF Games this weekend. This will be his last hard (hard might be an understatement) workout before next saturday. We are going to taper after today, but today, was awful.

This WOD destroyed me, Scott did great... but I, did not do well. I think it must have been dehydration and just going too fast the 1st round b/c Scott and I dont finish more than a few seconds apart on most WODs, never do we finish over 5 mins apart.

To add insult to injury, on the 4th round during the box jumps I slammed my shin into the corner of the box and drug my leg down the side of it. I couldn't move for at least 30 seconds. My leg was totally numb and throbbing! I managed to get the last 5 box jumps kinda one legged... and very slowly. But finish, I did, slow and steady. I never want to do this workout again!

WOD

200m Run

30 Double Unders

20 pull ups

10 box jumps 32''/24''

5 Front Squats #135/95

5 Rounds

---

Corey - 23:11

Scott - 18:17

Kelsey - 22:45

Food:

B - pro shake, same as always

coffee

L - grilled chicken, salad, guac,

snack - apple & almond butter

D - flank steak, salad, left over salmon,

Dsrt - primal magic cookie bar - delicious.

Sunday

Rest Day!!!

Here is Kelsey taking on Hero WOD "Randy", 75 Snatches at #55 (#75 for guys).



Coach Scott and Kelsey will both be competing in the CrossFit games next weekend... I will post updates as they come.

Saturday

BIG NEWS!

the N.W. sectionals WODs came out for next Saturday! Coach Scott is in an all out push right before the games to make sure and qualify for regionals!

Here they are, the first two workouts on saturday for the games

WOD #1

Every minute, on the minute, for 8 minutes of:

run a short distance (not specified)
max reps shoulders to overhead 155#/105#

-

WOD #2

 For time (12 min cutoff):

40 HSPU (must complete within 5 min)

40 FSQT @ 155#/105#

I know Im glad I dont have to do max OH press for 8 minutes! that is going to rock the shoulders.... then WOD #2, 40 HSPU?!?!

So, its my job to program his wods for the next few days. I want to make sure his shoulders are ready and that his conditioning is as good as it can be.

Todays wod was hard.... I planned it to be extremely difficult, mission accomplished.

NW regionals prep WOD

21-15-9

#115 thrusters

#212 Deadlift

muscle ups

heavy weight, big range of motion, all musle groups, body weight movements, high intensity, this wod has it all.

I coached Scott as he went through it first. He did great, his strenght is strength. So, he pushed through the Thrusters and DL pretty well. The muscle ups really slowed him down.

On the other hand, I suck at thrusters but can knock out the muscle ups out pretty well. The saying holds true, you have to be good at everything, not specalize in anything.

Results:

Scott 21:17

Corey 20:06

Friday

Strength:

Front squats 5-5-5-5-5

135/155/175/175/155

power cleans 5-5-5-5-5

135/155/155/165/165

Metcon:

5 Deadlifts @ #275

10 Burpees

5 rounds - 3:37

Food:

B - pro shake (no milk this morning so I had the usual shake but it wasn't near as good with no milk)

16 oz latte

L - turkey, guac, salad, grapes, orange, milk (I went and stocked up!)
snack - 1 apple, jerky
D - Cheat meal! I didnt have any intent to actually cheat, but i ended up with no dinner, starving, and in the middle of junk food city.

the food wasnt even good... and now I just feel fat and crappy!

Thursday

Well, back to work. There rest day was great but todays WOD was hard in a whole new way. It involved 4 runs at 800m each. So, after it was over I had run two miles, which, for a CrossFitter is pretty far!

Met Con: 

4 Rounds

18 DB Snatches (8 on each arm) #50

20 Pull ups

800m run

20:15

Strength: squats
5-5-5-5-5 @ #210

Food: scroll down for recipes
B- Pro shake
Coffee
L - grilled chicken, 1c broc., 1/2 apple, 2Tbsp almond butter
D - almond crusted salmon, cauliflower made into "mashed potatoes", green beans,
Dessert - Fudge babies!

Eating Paleo is so awesome. I feel amazin, look better (can see results in the 1st week) and recover faster after working out. it also is extremely healthy and taste amazing. DONT let the HATERS fool you, Paleo is not hard and not restrictive... next time someone looks at you like your crazy or makes a comment about CrossFit workouts and paleo diets take a quick mental picture of what they probably look like naked... and without cringing or laughing, just say, "yeah, its a lifestyle thing, you wouldn't understand".

---
Almond Crusted Salmon (or any fish)

From CrossFit Human Lab

Create Paleo Seasoning

garlic powder

dried time

parsley

mustard powder

ground cumin

celery seed

onion powder

paprika

Almond meal crust:

1 1/4 cups of almond meal

3 tblspns Paleo seasoning

1/4 tspn sea salt

1/4 tspn coarse ground black pepper

Directions

1. Take 1 fish filet and rub with extra light olive oil.

2. Firmly pack on almond meal crust

3. Bake at 400 degrees for 8 minutes

Let cool and serve!

--

Fudge babies - found these at a great blog called "The label says Paleo"

ingredients: walnuts (1 c.), dates (1 1/3 c.), cocoa (4T), vanilla (1t).

1 utensil: food processor, blender, magic bullet, whatever
Takes under ten minutes to prepare from start to finish. Pull everything out of the pantry, blend, roll into balls. Done.

these are freakin dangerously good....

Wednesday - R&R

There is nothing quite like a day off when you have earned it!

I still ended up messin around on the pullup bar, even though I had planned to not do work. I did 45 pull-ups, then later I cleaned 185lbs helping Kelsey reach her max Push Jerk in the parking lot.... long story...


Strength: REST DAY!!!

Metcon: Rest day!

Food:
B - pro shake (same as every day)
L - grilled chicken, 1/2 apple, 1 orange, 1/2 avocado
D - grilled chicken, broc., almonds and sauted vegies
dessert - fudge baby! relax... the are paleo! and oh so awesome, try em! recipe here

Tuesday

I am SO glad tomorrow is a rest day. Its going to be hard to make myself take it off ... b/c I know Im going to want to get in a WOD with Scott. But I am sore as crap and really looking forward to some down time!

MetCon: "7,000lb elphant"

this is definitely a strenght focused metcon
52 power clean & jerks #135 - total weight moved = 7020lbs

11:56 posted wrong time, correct time was 10:58!

MetCon:

100 Double unders - I had to do this one twice. First time 3:36, I could NOT get into a rhythm.. and my shoulders were throbing from the Clean and Jerks.

Second time - 2:24, better, still kinda slow. I can tell thats one of my weaknesses.

Food:

B - pro shake (same as always)

latte

L - 4 slices thick turkey, guac, 2 strips bacon, orange, grapes

D - 1c chili, 1 apple, almond butter, and some jerkey

Snack - 4oz milk, 3 strawberries, 1/2 scoup pro. powder

bed, sleep and rest day... here I come!!!!

Monday

Pukie the Clown

You know its a good workout when Puike the Clown show up. I have never actually met Puike... but I have seen his brother, nauseous, a few times. I am curious if I will ever workout hard enough to actually puke. I kinda hope not.. but... well, it might make for a good story...
Todays WOD was a new one for me, and it was another one of Freddy's WODs for the '10 games.

MetCon:

3 muscle ups

4 squats @ #185

100m sprint

3x = 1 set

rest 2:30

4 total sets

Corey - 3:14 / 3:10 / 3:30 / 3:31

Scott - 3:01 / 3:37 / 3:12 / 3:44

Strength:  shoulder press

#110 - 5-5-5-5-5

Food:

B - pro shake (same recipe as always)

L - left over chili, bowl of berries and frozen red graps
Snack - apple
D - grilled chicken, 1/2 small avacado, 1c grilled peppers and oninons, 2c broc.

Sunday

Strenght:
Power Clean & Jerks 5-5-5-5-5 approx 80% of my 1RM (Im not really sure what that is at the moment) - #145
These felt great, cleans are getting strong. I can definitely feel my speed through the middle getting better. Jerks are all about commitment and that is also coming along pretty good.

Metcon:
Row 800m rest 3 mins - 4x
Corey - 2:48 / 2:37 / 2:58 / 2:43
Scott - 2:41 / 3:04 / 2:49 / 3:04
---
Food:

B - 3 pieces bacon, 3 eggs, bowl of strawberries, blackberries, rasberries, and blueberries and a latte
L - 3 slices turkey, 2 tbsp guac, 3 almonds, 1 apple
D - chili, not paleo b/c of the beans, but it was great! and still pretty much clean.
Dessert - Fudge babies
SO good, the coco fulfills any chocolate cravings but they are paleo friendly and low calorie and no sugar ( other than natural fructose)

I love finding new recipes that are good and healthy. Its amazing what is out there when you take a few minutes to plan ahead. I mean, when it comes down the quality of our life... how we feel 24/7 is based in LARGE part on how we eat... yet two thirds of the US is overweight, and have or are developing chronic health problems. Hummm, maybe you should put down the cookie and cut the grains... just a thought.

Saturday

Sisu:

A Finnish term meaning - strength of will, determination, perseverance, while not asking for too much help, not making a big fuss and being stoic.

---

REST DAY

after 4 WODs in 3 days, plus the squat challenge (100 bw squats a day) I was ready for the day off.

Food:

B - pro. shake

Snack - egg & sasuage cassarole thing

L - missed lunch

D - grilled fish, grean beans, almonds

coffee

Snack - 1/2 pro. shake

Friday

Found this Blog,Cave Girl in the Kitchen, and its great. Huge thanks to the cave girl for posting a bunch of paleo recipes! I can personally STRONGLY recommend the Magic Cookie Bars!!


So, Coach Scott did a WOD out of Freddy’s training book on Thursday, and then challenged me to do it the next day. So, of course… I did.

12 HSPU (hand stand pushups)

25 KB swings #53

10 Power Snatch #65

5 rounds

Scott 20:36

Corey 20:33

Killer workout. I finished the 5th round of HSUP at 19:30ish, Scott was yelling at me the entire last minuet to keep going… I never wanted to drop the weight and take a break so bad in my life, but I knew that this one was going to come down to the wire. I finished the KB swings and picked up the bar with about 15 seconds to left. Somehow, because of Scotts intense yelling I rocked up all 10 snatches, unbroken and finished 3 seconds ahead of Scotts time! It’s a good… hard, WOD.

FOOD:
B – pro shake
L – 2 pieces of bacon, orange, almonds, salad
D- Almond Encrusted Salmon -  This recipe is absolutely amazing, I strongly encourage you to try it soon!

Paleo Dessert - Primal Magic Cookie bars: i have tried many "healthy" desserts and most of the are just really bad. BUT this one is SO good, I think this is one of my favs anyway, so to make it Paleo is great and guilt free!!!

Thursday

Allison, my neighbor did her first CF wod... So, in honor, we are calling it the "allison". Of course I cant ask other people to do stuff im not willing to do myself!

Heres the WOD

21-15-9

R arm thrusters

L arm thrusters

burpees

(she did #15, I did #45)

Allison 9:40

Corey 8:05

 Strength: 100 bw (#155) squats

---

Food...  not great today. Got caught doing marketing for Mercer Island CrossFit and had to get some food, so Coach Scott and I got chicken teriyaki, no rice, extra vegies.

Dinner was a corndog.. not paleo at ALL, but was in a hurry... You GOT to plan ahead if you want to have even a chance to stay on Paleo.

B - Pro shake,  (8 oz mik, 1.25 scoup Muscle milk pro., 1 cup strawberries, 2/3 cup mixed berries)

L - Chkn tery

D - corn dog, some friut and salad

Wednesday

-ho-ly-crap-

Ok, so I went out of town last Friday... that ended my workouts, immediate. I didn’t get back to it until Wednesday of this week, 2/10/10. It’s not ok to take 6 days off... especially in a row.

So, I started off the day with coaching at Mercer Island CrossFit, then hit the 1pm class at SWCF. SW was doing one of my fav WOD's, the Deadlift, 400m run WOD.

Deadlift #225

400m Run

21-15-9

Rx'ed it at 7:44

Last time I DL was at 275, so when I picked up the 225 for the first round out 21, I thought that I didn't load enough weight on the bar! It went up like a feather.

After the first 400m run, it was a different story. my hammies were tight and the next 2 rounds felt pretty slow.

I was waiting around for Scott... and I figured I might as well WOD with him too. So, I back-to-backed workouts.

He was doing:

AMRAP 5mins

5 front squats #95

5 push press #95

5 pull ups

Rest 1:30

4x

Rounds complete:
4
3 2/3
3
3 1/3

Finished off the day with 300 air squats.

I dont recommend 2 CF wods in one day... esp back to back... but hey, I had 6 days off in a row, so I kinda deserved to hurt!

Thursday

I followed this WOD from Coach Jerry at County Line CrossFit down in Texas and it was crazy hard. All CF wods are hard but this one was in a special class of hard, like Hero WOD hard.

4 Deadlift #275

8 burpees

12 KB swings #55

amrap 5min

rest 90 seconds

3x

My rounds are as follows: 5+2, 3, 3+2 reps = 11 + 4 reps

-

Diet went great today:

B - pro shake (milk, berries, strawberries, protein)
L - grilled chicken, 1 orange, 1 cup broc, 6 almonds & some guac
D - 4oz grass fed beef,  2 oz chicken, fruit salad, reg salad w/ ranch, 6 almonds

wednesday

Legs are really sore from 2 days of 100 b.w. squats and 1 day of 200 OH squats. Its mostly hammys and a little be in the glutes, quads feel pretty good for the most part. It just goes to show you that squats are not a quad specific movement, if done correctly!

Wednesday:

no WOD

200 Over Head Squats @ #75

-
B - Pro. Shake (same as every day)
L – apple, orange, 3 eggs 3 pieces of bacon
D - cheat meal! met up for burger, beers and some fries at Lennys. Good food! C.C cookie for dissert ( thanks ally!)

Tuesday

101 squats at 155#

15, 15,15,15,11,11,10, 8

No WOD

Diet:

Pro. Shake

salad, almonds, turkey, milk

salad and diet coke

6 oz free range, grass fed beef (pot roast style) AMAZING!

orange

monday

WOD from SWCF

400m run

max pull ups

amrap 20 mins

Total

1.5m run & 128 pullups

FEB 1st kicks off 30 days of 100 squats. Here is the deal: do 100 body weight squats (not air squats) a day for 30 days. So, Im at 153 to 155, so I back squat 155 pounds 100 times. Take as long as you want, rest asm much as you want, just get 100 done.

So, I did 70 of the squats before the WOD, so I felt like crap most of the run.... the pullups felt especially hard too. Not sure what the deal was but the workout got the best of me. I was glad when it ended.

then I got to finish my last 30 squats.

Diet is still getting better, but not perfect

Shake - 8oz milk, 5 strawberries, 2/3c mixed berries, 1.25 scoups protien, blended

lunch - big salad, turkey breast, almonds

dinner - chicken, 1 c green beans, salad, almonds

Sunday

wow, I wanted a hard WOD and I got it.

I wanted to really get a high intensity workout with some dynamic movements, less strength day, more cardio intensive… but with some weight of couse.

Here is what I thought up while cleaning the gym

10-9-8-7-6-5-4-3-2-1

Tire flip & jump over

Pull ups

Flip the tire, jump over it, flip it back over, jump over it. 10 times, then 10 pull ups, 9 times then 9 pull ups… etc all the way down to 1.

The tire I used is approx 16’’ high and 4 feel round. Its weighs in the neighborhood of 330lbs. Flipping it isn’t too bad… jumping over it sucks. Fliping it then juimping over it 10 times in a row… really sucks, bad.

Corey - 13:09

Scott - 12:18

-

Diet is getting back on track. Its not perfect, but way better. I admit, im still finishing off the junk food, ice cream and tortilla chips.

3 thick pieces of bacon
3 eggs
12 oz latte
-
Blue corn tortilla chips (finishing them off and out of the house!)
1/3 chicken breast
1/3 c shred chz
2 tbs guac
-
8 oz milk
1 Grilled chkn breast
Big salad w/ almonds
1 cup greenbeans
-
1 c vanilla ice cream with lots of berries and strawberries (amazing!)