Thurs - Rest day

Today was a rest day. If felt good to not have to do anything but some active stretching and coaching

As the Triathlon season gets closer, start planning which ones you want to do!
http://www.trifind.net/

Wed 3/24

"Fight Gone Hump Day" this is a variation of Fight Gone Bad, a classic WOD designed for BJ Penn a pro MMA fighter!

WOD:

Complete 5 round:

1 min Burpees

1 min SDLHP, #75/#45

1 min Box Jump

1 min HSPU

1 min Rest

Total Reps: 344

Tuesday 3/23

Today I was served a nice big piece of humble pie....

Scott and I drove up to CrossFit Lynnwood to visit Jesse and workout w/ him, Todd Widman and some other mean CF'ers. We got the gym and went straight to the back room where to powerlifters workout.

Now, I’m a buck fifty soakin wet, so I know im not gonna lift the most weight in the room, but when you are in a room full of rock start guys, tipin the scales at 210 and up, being small is a tough pill to swallow.

Jesses had us warm up pulling sleds and doing some GHD’s. Then he put us on a beast of a squat rack with a bar only. He pulled a big 48’’ rubber band, that was fixed to the floor, around each side of the squat bar. At the bottom of the squat the band has very little tension on it, but as you stand up it gets exponentially harder the more it stretches.

(notice the green bands on the ground)

Its just a rubber band, right? Well, I failed out w/ a #25 plate on each side. Yes, at #95, plus 2 green bands, I had to be picked up by the spotter!

Now, this is a good place for you to know Todd and Jesse were up to over #250…. Instantaneous humility!

Scott was doing great, blowin through the #25’s, goin to 35’s then 45’s. Jesse and Justin worked w/ us a lot on form and why we were getting broken down at a relatively low weight. WEAK CORE! Its all about keeping that mid-line nice and tight. You gotta drive with those glutes and hams, not the hips!

 Each time I went back to the #25 plates on my bar I felt like a little kid workout out with NFL players. Anyway, I managed to work my way up to #35’s after some coaching.

Then it was on to low back, back squats. Jesse showed us what it means to keep your chest up. after about 10 mins of coaching he estimates I will be able to add 100 pounds to my back squat. Wow!

“ok, grab a sled, do 5 pulls down and back, #135 and then your done”, Jesse told us.

Well, just like the rest of the day, easier said then done! The sled pull was exhausting! Scott and I switched off, but it was a bear to pull that thing 200ft.

I left excited for all the new stuff I learned but feeling totally shocked at how much I didn’t even know that I didn’t even know! Humbled at how weak I was but eager to put to use my new strength training techniques.

Great day of lifting and learning.

Food:

B - Latte, cereal (cheat food, b/c i was out of pretty much everything else)
L - beef (all natural), cheese, salad, apple, almond butter
D - chicken chilli, apple, paleo magic cooke bar, milk

Monday 2/22

"AirFore WOD"

Still feeling pretty slow, but definitely getting better. This WOD was fun, hard, but way better than the 100 thurster workout.

Met-Con:
“The Air Force WOD”


@#95
Beginning every minute with 4 burpees
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

13:41

Food:
B - pro shake
L - beef, salad, cheese, orange
D - mahi-mahi, salad, apple, peppers
d - paleo magic cookie bar

Sat 3/20 & Sun 3/21

This shirt is awesome! I love crossfit chicks and here is why:

Met Con:

Saturday - 4 mile run

Sunday - rest

Food:
Sat
B - cheat meal - bacon,  eggs, pancakes w/ surup!!! and some fruit
Snack - slice of pizza
D - farm raised, grass fed beef, bacon, cheese, orange, salad, broc.

Sun:
b - Pro shake
coffee
D - cheat meal - mac & cheese!
Dessert - cupcake

monday is back to full speed WODs and since I used all my cheat meals, clean food!

Friday 3/19

(hotter'n hell 100, century ride in texas in august)

Still a train wreck after monday and tuesday, I feel like my muscles are sticky, its a new and very unpleasant feeling. I dont really know a how to explain it, but it hurts!

Im taking it easy today, still working out, but very light

WOD
Row 500m
10 wall ball shots #12
30 push press #45
40 double unders
50 squats

7:09

FOOD:
All good, all day!
(ill start posting actual food again soon, im just playing catch up on the blog)

Wed 3/17 - Thurs 3/18

WOD

Wed - Recovery

Run 800m

rest 3 mins

4x

Thurs - Rest day!!

FOOD

dont remember exactly, but I have been doing good all clean food!

Tues 3/16

When you play in traffic, you might get hit by a truck....

(Duel, 1971)

...well, StoneWay CrossFit is the traffic and yesterdays WOD was the truck. I think it was a combination of things, but the workout itself was one of the hardest workouts I have ever done. Today, I am more sore than I have been in a long time, if ever.

I have been hit and miss the past 2 weeks and my diet has poor, at best. Then on monday, we did "Angie". So, when we started tuesdays WOD I wasn't sure what to expect. At the half way point, I knew I was in trouble.... but quitting was not an option, so I pressed out the last half for what seemed like an eternity. 

(this is after the 1st time I did Grace, I dont lay on my back anymore,thank Miko, but this is exactly how I felt after Tuesdays workout)

WOD

on the minute, 4 burpees, with the time remaining do as many thrusters #95 as possible

complete 100 thrusters.

after it was all said and done, I did 88 burpees, 100 thursters and it took 22:34.

FOOD:

all clean food, good day!

Monday 3/15

Monday - fun day with Angie

"ANGIE"

100 pullups

100 pushups

100 sit ups

100 squats

WOD "Angie" - Old time 15:06 (pr)

today - 16:28

Obviously, not too happy with this, Its clear that my workouts have not been consistent or intense enough. Basically, CrossFit works WHEN YOU DO IT, and just like any thing that you stop doing, you stop getting better. That plus poor nutrition (too many cheat meals) have taken their toll.
Thats ok, im back on the horse, wagon, or whatever it is you want to call it!
Food:

B - pro shake
L - left overs, sandwich
D - chicken & dumplings! Awesome and last cheat meal for a while

Sat & Sunday 3/13, 14

Sunday was a perfect blue bird day up at Alpental! the snow was pretty good, but real grabby, so it took a lot of work to get the board around. But I felt good all day. My legs never got tired, which was surprising b/c of the conditions, but is kinda what I expected considering all the CrossFit!

This was probably the last day of the year for me to get up to the mountain... so, it was great way to go out!

Saturday

Strength:  Snatch (full squat) 5-5-5-5-5
65-75-85-85-85

Metcon -

120m sled push #135

18 Double unders

12 pull ups

5 rounds

10:01

Sunday  - REST/ snowboarding!

Friday 3/12

Met Con - rest

Strength:

Power Cleans 5-5-5-5-5 - #135

Still working on hitting full speed after several days off. Things a definitely getting better. It felt great to get moving and work through the soreness.

Food:

B - pro. shake

coffee

L - chicken salad, milk

D- chicken, fruit salad, salad w/ ranch, cauliflower "mashed potatoes"

Wed 3/10

Great workout at StoneWay today. I got to hit the workout with the 1pm class, it was an awesome day, so we lifted outside, in the parking lot.

WOD

4 DL #225

8 burpees

12 KB swings #54

AMRAP 5 mins, rest 1:30

3x

results: 4 1/3, 3 2/3, 3 1/3

the last 2 weeks....

Getting back to work today....  I have been out of town 8 of the last 15 days, so my workouts have been random, few and far between.

Over the past 2 weeks I did get in a great WOD at Count Line CrossFit down in in Texas. Then went over to visit Paul at his new box. I also got to workout along w/ the crew at Mercer Island CrossFit last week.

Vacations, going out of town or just days off for rest are great. But I find that the more I rest, the less I want to work and workout. So, its important for me to stick with it, a rest day after every 3 workouts is good, but more days off just lead to breakdowns in my program.

Check back tomorrow to see what'll be coming out of the hopper for today....