Thursday 11/13

Thursday 11/13

Like I mentioned before, I usually do 3 on 1 off, but I will be at the Fire Station again Friday, so I decided to hit it hard again today and rest tomorrow.

So, here goes day 4 in a row.

Strength
Back Squats

225 x 8

245 x 5

265 x 3

275 x 2

285 x 1

265 x 4

290 x 1

295 x 1

-

245#

2 sets x 10 

1 x 7

-

felt good, strong. 

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Repeat WOD from 11-5, the one I failed miserably at. A quick recap, on Wednesday 11-5 I attempted a 24 min AMRAP. At the 14 min mark I had missed two rounds and ended up stopping b/c I was just wrecked. You can read HERE what happened last Wed.

Exact same WOD at before. 

AMRAP 24

1 - 10 Chest to bar

2 - 16 reverse lunges 2x 44KBs

3 - 10 Burpees + 20 DUs

previous - 14 mins 2 rounds missed, stopped at 15. 

Score - ALL rounds, ALL reps + 3 additional mins (27mins)

SO, I have no idea what happened, I just wanted to not have to quit, I didn't expect to get ALL the rounds and even feel good enough to add an additional 3 minutes on to the end. 

My only idea is that after 12 days of Paleo Im finally starting to see the benefits. Its taken a while to dial in the fat and carbs but when things click, they really seem to click!

Wednesday 11-12

Wednesday 11-12

I had about 45 minutes to get in the whole wod before I coached at the 5pm. So, I started with a very quick warm up and went right in to the first part of the strength.

Strength

A) Every 2:00 for 12 mins (6 sets) 

Clean & Jerk

 135, 155, 165, 175, 175, 175

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B) Every 2:00 for 12 mins (6 sets)
Clean & Jerk

8 x 105

5 x 135

4 x 150

2 x 175

2 x 195
2 x 205 - Failed both

Super frustrated at the last set at 205#. I dont feel like that should be hard at all, but I had no energy to pop it over head. Maybe it was b/c I really had not rest for the last 24 mintues. I did go right from the warm up to part A) then right in to B) with no rest.... But I dont feel like that should make that much difference. 

So, I was definitely upset, but I have also need to remember not every day will be a PR or even feel good. Apparently Im still workout the Paleo diet and trying to get the proportions right. 

C) 

WOD

AMRAP 4 

5 Hang Snatch 135#(scaled to 115#)

10 Bar Burpees
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rest 2:00

AMRAP 4 

10 power cleans 135# 

20 Pull ups

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Rest 2:00

AMRAP 4 

15 Box Jumps overs 24" 

30 Wallballs

Score: 3, 2 + 2, 1 +23 

So, again, with almost no rest, I went right in to the WOD. And it showed. I just felt totally gassed from the start. Im sure not resting much made some difference, but I dont feel like it should effect me as much as it did. 

My heart rate was racing... it went right through the roof in round 1 and never came back down. I know that I should have got a much better score but I just couldnt breath and my heart was pounding like it rarely does. 

Not sure how much more I can deal with feeling this way. I mean, if I am eating crappy or drinking then I can expect it and sure, I have brought it upon my self. But when your eating clean and you think you should be going the right direction, but not seeing any results, it gets discouraging... 

We'll see how the next few days go... 

Tuesday 11-12

Tuesday 11-12-14

Fire Station WOD

Its hard to workout at the station.. well, at least "CrossFit". I dont like to go 100% all out b/c we could, and usually do, get interrupted during workouts. So there is a good chance Ill need to be somewhat together for our call, plus, I know if I am 10 minutes in to a 15 min AMRAP, I am not going to start over, and so I wont have a real score from the workout.

I usually do the strength work and some kind of WOD, but pretty light and usually kind of short. Today I got it all in without interruption. Snatches are tough with the bar we have and lack of bumpers. But all-in-all, good one.

Strength

Muscle Snatch x 3

65

85

95

100, 100, 100

-

Hang Snatch x 2

95, 115, 115, 120, 125, 130, 130 x 1, F, 125

-

WOD

AMRAP 10

5 Bar Muscle ups
5 Squat Cleans #135

5 Burpees Bench Jump Overs 

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rest ~ 2:00
As heavy as possible in 5

Clean, Hang Clean, Front Squat, Jerk

135, 155, 165, 175#

This was a variation from the CompetitorTraining WOD on Monday.

I did 10 minutes, rather than 5, b/c I knew I would not be going 100%. I also went a little lighter only 135# for the squat cleans. 

I got the first two rounds easy. Round 3, I started to fail the muscle ups after 3, so I just moved on to to keep my pace and intensity up. 

I ended up getting 4 rounds in 9:00 and failed my last attempts at bar muscle ups.

The next 5 minutes went ok... I got 4 sets, each heavier than the last.

Here is two sets of the Snatch work and a quick demo of what I did for the WOD with my modification for box jumps. 

Monday 11-10-14

Monday 11-10

Back to it after 3 days off and LASIK. Its funny, when you can workout, you want a rest day, when you can't, you just want to be at the box!

CrossFit Invictus 11-10-14

Strength

Back Squats
225# x 6
245# x 4
 26# x 2
 275 x 2
285 x 1
285 x 1

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Tall Jerks

This is a very interesting lift, I did these last week but they felt quicker and much better today. This really helps focus on foot work and speed under the bar. Which, even after only 2 days I feel like Im getting much better.
Bar starts on your head/forehead, raise up on to your toes, from there drop quickly and powerfully into the split, receiving the bar locked out over head.

3 sets  of 3 @ 95#

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Split Jerks

160 x 3
165 x 3

180 x 3
185 x 2

190 x 2
195 x 2

My jerks have not been feeling good at all, but the felt crisp and sharp today.  I am working on adjusting/ improving my jerk technique.  I have been dipping too far (I think) and not dropping deep enough. So this is my attempt to change that. 

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WOD

10-8-6-4-2 Thrusters 135#
5-4-3-2-1 Muscle ups

7:32 RX 

Usually, when I see 135# thurstes I get intimidated, really intimidated. So much so that I usually try to avoid them or at the least scale. But after the Thruster WOD from last week I feel a lot better about them. Knowing I got through 25 of them was a big boost of confidence.
So, going in to them today I tried not to focus on how heavy or hard they would be, but just the fact that I was getting stronger and they were not going to be my nemesis any more! 

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Post WOD cash out

1 x max double unders
-
3x
10 GHD Sit ups
15 back extensions
-
Max effort 500m row - 1:39 

A few days off...

Sunday 11/9/14

Last week, on Thursday morning I had LASIK surgery, which went great. Only down side is that I havent been allowed to lift or WOD for several days now.

Normally, I like to workout Mon-Wed, rest Thurs, workout Fri-Sat and rest Sunday. But because I knew I wouldn't get to workout for a while I did four days in a row last week and have been resting since after the 6am class on Thursday morning.

I did get to watch the CrossFit Invitational last night and that was awesome. SPOILER ALERT, the US come from behind victory was great, super fun to get to see!

It should be posted online to watch HERE

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Back to lifting Monday 11/10.

Thurday 11-6

Thursday 11-6-14

Got to lift with the BBC today!

5am Barbell Club:

Jerks
every 2:00, 3 reps

155, 155, 165, 175, 185 x 1, F, 1

-

Back Squats

225 x 5
245 x 3
265 x 2
275 x 2
285 x 2 

-
3 sets of 10
@ 235#

This felt awesome. Just a few weeks ago as I was getting back in the swing of things, I attempted 3 sets of 10 at 225# and did 1 set, then went down to 205# for the last two sets.

Then a week later I got all 3 sets at 225#. So, this week, to get them at 235# felt great and shows me I am on the right track!

6am class:

WOD

30 HSPU

40 Reverse Lunges 95# (front rack)

50 Box Jumps 24"

60 sit ups

70 Burpees

Score 16:41

HSPUs are always an issue for me, though they shouldn't be. But I was pretty happy with these. I got 14, then 5, it was super small sets after that but I got through them faster than I would of in the past, so thats progress.

The reverse lunges are just hard to breath, it was actually my shoulders burning that made me drop the bar rather than my legs (tho they did burn too).

BJ were find and so were the sit ups. WOW, doing the burpees after the sit ups was eye opening how core intensive those are.

Wednesday 11-5

Wednesday 11-5-14

Lets talk Paleo. 

and I will get right to the point... Paleo is legit, its an awesome, healthy, lifelong way to live. It has a multitude of health benefits more than I will even start to get in to. BUT, you got to know your body.

I have done Paleo on and off for 4+ years and I have a very good undertating of how it works and what to eat. Sometimes its easy to get back to it, others times its harder.

I have felt destoryed all week. It didnt click on monday. started to thing about it after Tuesdays poor performance but after Wednesday, I knew I needed to adjust my diet.

If you hare doing strict paleo, thats great. But the harder you workout and more often, the more you HAVE to eat. I was getting good amount of protein and some fat, but slacking on carbs.

So, if you are playing with your diet and not getting the results you want, make adjustments. The key to anything is to test and re-test. see how you feel, make a change, note the outcome.

My first suggestion to anyone who asks...( and what I did)  additional fat (double avocado servings) and sweet potato and banana. The ladder are high glycemic index foods but will help you get back in to the swing!

So, while I wholeheartedly support Paleo, But you also have to look at your goals and lifestyle. If you are a CrossFitter and trying to gain, its going to be hard to hit those goals eating strict paleo.

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Strength

Clean + Front Squat + Jerk 

165

175

180

180

180
180

180 x 2 jerks

180 x 2 jerks

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WOD

EMOM for 24 mins

1 - 10 C2B
2 - 16 Lunges reverse steps 44# x 2
3 - 10 burpees  + 20 DUs

wow, I was wrecked. Stopped after the 14th round. Just had no energy. I could feel it, I could tell I needed to eat more,

Dialing in diet is essential to hitting goals! 

And as I have started ramping up to 5, 6, or 7 days a week with strength before LONG met-cons I been feeling good. But as as soon as I cut the extra stuff that was non paleo, i just couldnt handle it anymore! 

Pay attention, make changes, get results. 

Tuesday 11-4

Tuesday 11/4/14

Spicy little warm-up from CFI.
Every 30 seconds/ 30 rest for 12 minutes:

30 seconds Muscle ups

30 seconds Hand stand walk

30 seconds Toes to Bar

Results
6/4/3/3
32/28/38/28'
14/13/12/12 

Next up: Snatch

Snatch + Hang

Results :95#, 115#, 125#, 135#, 145#,
just snatch @ 155#, 165# x Fail

 The weight feel really good, even with the two reps. I got 155 just fine, but 165# was a no go. I think it was just a little shoulder fatigue and maybe some technique work.

 WOD
I wanted to try something I saw Rich do. It looks "easy", but I knew it would be a tough one. It is ten rounds of 15 Wall Balls, 3 Clean and Jerks 225# rx.

They made the weight looks light! I knew that wasnt going to be the case but I kept it as heavy as I could and still get through the workout (155#)

so, on a side note, I wanted to try to be more smooth on WBs and save my sholders. If you think about leaving your arms up in the air the whole time the ball is going up and back down, its a lot of extra stress and strain on them. So I wanted to try the "circle method", where after the ball leaves your hands, you do a quick circle bringing the arms down and back up to receive the ball.

Score 14:34

Well... round 1 rep 3 I took a WB in the face like never before. It sent a stinging sharp pain down my left neck and shoulder and into my back. I was seriously shaken for a few seconds and actually had a lot of trouble recovering and getting back in to the workout.

The 1st set of C&Js were heavy and I did push jerks. They felt slow and heavy.

The next few rounds I somewhat found my groove, but wasnt 100%.
I stated to split the jerks and it was MUCH better. By splitting I felt like I was fast, powerful and able to lock out the bar without a long slow press out.

I ended after 7 rounds. Between my neck and how I felt, I called the WOD after 7 rounds.

Ill recover and give this one a fair shake... like it deserves.

Monday 11-3-14

Sunday was a great rest day. Ate really bad, but we are starting a Paleo/Zone Challenge so, I was getting it all my sugar and junk off in on the last day!

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Monday 11-3-14

Back Squats
195 x 6
225 x 4
245 x 2
265 x 2
275 x 1
285 x 1
-

Tall Jerks

45#, 95#

way harder than I thought with weight on the bar. 

Will need to play around with these some more. 

-

Split Jerk x 3

155, 160, 165, 165# 

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CrossFit - Main Site 10/23/14

With a continuously running clock, complete 5 thrusters every minute.
From 0:00 - 5:00 use 75#
from 5:00 - 10:00 use 95#
from 10:00 - 15:00 use 115#
from 15:00 - 20:00 use 135# 

continue adding 20# every 5 minutes as long as you are able. 

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(sorry for the crappy camera work, I just wanted to give a quick idea of how the rounds went)
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Set 1, at only 75#, my shoulders already felt tired! I was extremely please w/ my performance last Saturday and wasn't sore at all. But wow, I could feel all the Jerks and HSPUs today. Again, not sore, but I guess I would call it fatigue. 

SO, the set of 75# was still easy. Heck, even the 95# thursters went just fine. And though my shoulders were tired the weight still did not feel "heavy" and I was able to move quick through the reps in about 11-13 seconds. 

Round 4, at 135# things slowed down, but not bad. It was more cardio but the weight did not feel bad... until the 5th set.  I got all 5 reps and changed my weight to 155#. 

Rep one, I knew this weight was a game changer. I broke up the set in to singles... (thats not good) and only had a little time to spare before round set 2. 

I only pull off 3 reps in the second round, but that was all I had. I couldnt have got the last two even if I wanted to. 

21:00 + 3 reps
(1 round + 3 reps at 155#)

Great WOD, starts slow and easy and builds to a painful heavy benchmark workout. 

Epic WOD Saturday

Saturday 11-1-14

Ken sent over a  WOD from China for us to try. It was similar to another WOD we've done, but way harder.
It turns out this might be the longest and most challenging WOD I have ever done (except for maybe the 1st time I did Murph a week after starting CrossFit).

WOD

0:00 - 20:00

10-8-6-4-2 Clean & Jerk 135#

1 round of Cindy after each round

7:28 RX

- 

20:00- 40:00

10-8-6-4-2 Clean & Jerk 135#

1 round of Nate after each round

32:12 RX

-
40:00- 60:00 

10-8-6-4-2 Clean & Jerk 135#
1 round of Mary after each round 

57:10 RX

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Ok, so started off pretty good the C & J went fine and Cindy is a quick and not too painful. Got through the first round in 7:28 RX.

Round two, I immediately felt the load from round one. I was so sweaty the rings were hard to hold hold and I was slipping on the HSPU. The KB felt great, it was only 8 reps, but it has never felt so light! 32:12 RX

The last round was tough... skills like pistols definitely fall apart when you have been going for such a long workout. I had many failed attempts but was able to get through them all, as slow as they may have been. 

I was able to connect all the HSPUs which was a nice surprise, I usually fade out on those and with all the jerks I was really pleased the get through 'em all. 

Finished in 57:10 RX

That was a great WOD, Im glad I did it, but I think the intensity was low it was such a long workout. My goal this week will be shorter WODs and keeping the intensity up!

Friday 10/31

Friday 10-31-14

Strength
Back Squats

135 x 8, 185 x 6

225 x 6

245 x 4

255 x 3

265 x 1, F

245 x 5

255 x 4

265 x 2

I feel like my strength is really coming back. Haven't had 265# on my back in a while, looking forward to retesting soon! 

WOD

4 rounds 

250 Row

2 Rope Climbs

8 HSPU

10 Burpees BJs 20"

Score - 15:11

Wanted to do a little conditioning, something quick and cardio intensive. This did the trick. Way slower than I expected.  

10/30

Thursday 10-30-14  

AM - Barbell Club

Every 45 seconds for 12 minuts 

1 Snatch Balance

1 Hang Snatch

1 Snatch

95#, 105, 115, 125, 130, 130, 130 135#

-
Strict Press x 4 reps, 4 rounds
95, 95,105,105 

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Judging at the MICF 5k Gone Bad

PM

Skills
Max Muscle Ups in 90 seconds, 60 sec, 30 sec, 

rest 60 seconds b/t rounds

Score: 10, 6, 4

-

Hang Power Cleans
to Roxanne @ 95#
1 rep every time they say "Roxanne"

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WOD 21-15-9 Toes to Bar
15-10-5 Snatch (full) 115#

Score: 11:17