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!)