WOD 11.30.08 Tabata Something Else

"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Pull-ups: 100
Push-ups: 99
Sit-ups: 91
Squats: 145
Total Reps: 435

Push-ups were harder than I remembered, might have had a few more if I didn't go hog wild the first round. Last set of squats kicked my ass, my quads were shot, I had to crawl for a few minutes after that.

WOD 11.29.08

Deadlifts 3x5

345x3, 395x3, 425x3, 445x3

Cut it off after 4 rounds as my form went to shit. Did a few more strict pulls light. My back feels a little wonky (probably from that last pull), still it felt good to be lifting something close to what I was capable of before my slow lifts crashed and burned.

Accessory work was some turkish get-ups for doubles.
1 1/2 pood (53lb) kettlebell x2
2 pood (72lb) kettlebell x2
75lb barbell x 2

WOD 11.26.08 Lynne

Lynne came up again, I did it at my bodyweight,170lbs, now that we have a scale at the gym. Got a few more reps on the bench and a bunch more pull-ups than last time.

Lynne
5 Rounds for max reps of
Bodyweight (170lb) bench press ()
Pull-ups

R1 27/40
R2 17/22
R3 12/29
R4 12/26
R5 11/26

Slipped off the bar on that 2nd round of pull-ups, otherwise it felt pretty solid.

WOD 11.24.08

Warmed up with some tall clean drills then on to the workout.

Overhead Squats 3x5
135x3, 155x3, 175x3, 185x3, 195x2

Lost the balance on the last one, bar pitched a forward, on the previous rep I felt myself coming onto my toes a bit.

Accessory work was strict pull-ups. Kipping is a hard habit to break but strict pull-ups do have their place.

Pullups (all done chest to bar)
BWx12
BW+10lbsx12
BW+15lbsx12

WOD 11.23.08

Weird little workout today.

Three rounds for time of:
21 Knees to elbows
1 1/2 pood (24kg/53lb) Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents
20 inch Box jump, 21 reps
21 Romanian Deadlifts with 30lb dumbbells
Walking lunge, 150 ft

Time 24:19

Hardest part was waiting for the grip to recover on the rope climbs and then having your hands and forearms be fatigued for the kettlebell swings and holding onto the bar on the KTE's. Everything else was short enough that fatigue wasn't much of a factor.

WOD 11.22.08

Clean & Jerk 1x7
135, 155, 175, 185, 205, 210F, 185, 205F, 205, 210 (PR)

Starting to get the hang of the third pull down, need to get faster at getting underneath the damn bar. Yoon stopped by to lift today and I was lucky enough to be paired up with him. He's got a wealth of knowledge on the O lifts and helped me out a great deal today.

Goat WOD
3 Rounds
25 Double Unders
5 Muscle Ups
6:16 (about 1:30 faster than last week)

Starting to get better at being able to string DU's together still alot of missed jumps though.

WOD 11.20.08

4 Rounds for time of:
10 Dumbbell Clean Box Jumps (30lb dumbbells)
20 Double Unders
30 Two arm Dumbbell Swings (30lb dumbbells)

Time: 21:30

This was my first WOD with Double Unders that I have done as RX'd, mostly single-double-single style but I was able to chain some together. My lower back hated me for a little while after this one was over.

WOD 11.19.08 The Bear

Today we did a Bear complex, which is a series of movements done with a barbell for a set of repetitions. The goal is to find the most weight at which you can successfully complete the series, without putting the bar down.

The Bear"
5 Rounds of
7 sets of the sequence:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

R1: 95
R2: 115
R3: 135
R4: 145x4
R5: 145x4

Grip was the limiting factor, just couldn't control the damn bar after the 4th set on the last two rounds.

WOD 11.17.08 Hellerg

The mainsite WOD was Helen, but it is cold and dark outside and dodging traffic for the 400m runs sounded like a bad idea so we did Helerg, with 400m rows substituting for the runs.

"Helerg"
Three rounds for time:
Row 400 meters
1 1/2 pood (35kg/53lb) Kettlebell X 21 swings
12 Pull-ups

Time 8:49

I broke things up as follows (times and reps)
Rows were 1:18, 1:34, 1:31
KB: 21, 21, 8/7/6
Pull-ups: 12,12,12

The kettlebell slipped on the last round which led to my first break and I let that get to my head so I punked out and took that second break. Otherwise I felt it went really well, moving between stations was about all the rest I needed, I'd like to attack the row more next time. Still need work on my technique but thankfully 400m is short enough to bull through.

WOD 11.16.08

4 Rounds For time of
225lb Deadlift, 10 reps
40 lb Dumbbell Thruster, 10 reps
Time 6:12

Accessory work was a ring support ladder, this time I worked up to 50 sec, a PR by 10 secs.

Really great time hanging and chatting with the guys and our guests from the Black Box and Jas from Australia.

WOD 11.15.08

Back Squat 5x5

225x5, 275x5, 295x5, 305x5, 310x5

Accessory Work
3 Rounds (not for time)
12 Hanging Straight leg raises (toes to bar)
15 Overhead Sit-ups (20lb dumbbells)
18 Box Jumps (36", 32" one leg, 40")

Felt good to get some solid work under a heavy bar, I feel like my problems lately have had to do with a lack of confidence as much as the physical side. Had a few bad lifting sessions when I was feeling rundown and beat up and I think that really screwed me up moving forward. Today was a good step in getting over that, in other words I just need to stop being a pussy and lift the fucking bar.

WOD 11.13.08 Jason

"Jason"
For time:
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups

Time 21:02

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

Last couple muscle-ups were a struggle. In particular the last one was a cast iron bitch, failed on it like 3 times before I finally stuck it. Need to get my kip more efficient and stop trying to force it, that only works for so long.

Stayed after to watch and help a bit with the Foundations class. I really enjoy watching the way David breaks down movements and makes corrections, I feel like I learn alot both as an athelete and maybe to one day doing some training of my own.

WOD 11.12.08

Warmed up with Double-under practice was able to start stringing a couple together for the first time, I think I hit about 5 in a row.

Power Cleans 1x7
185, 185, 185, 205, 215F, 185, 205, 215F

Couldn't nail 215, which was frustrating, just wasn't getting under the damn bar.

Afterwords some timed L sits for 52 and 44 seconds

WOD 11.10.08

Wacky but tough workout today:

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Time 30:40
Inverted burpees are basically a roll into a handstand, they were fairly easy, basically active recovery. Workout beat me up but I felt alright a few minutes later.

WOD 11.9.08

Went in early to see Gillian do a kick ass Diane variant complete with handstand walks and a tumbling routine. Gillian is a fantastic athlete (3rd at the Games) with sick gymnastic skills.

Push Press 3x5
185x3, 200x3, 210x1, 205x3, 210x2

Should have got the 210s, could be I'm still sore from Lynne.

Accessory work of ring dips and hip extensions.
Ring Dips: 31 ,21, 11
Hip Extensions 3x15

Then finished off with a workout we did a few months ago consisting of body weight (177lbs) deadlifts and push-ups, done in a 10-9-8-7-6-5-4-3-2-1 rep scheme. Finished in 2:36, last time it was 3:10.

WOD 11.8.08

Heavy Front Squats

Front Squats 2x5:
185x2, 225x2, 235x2, 255x2, 260x2 (PR)

Accessory Work:
3 rounds
L-Sit Hold 30 seconds
Dumbbell RDL 15 reps, 40lb dbls

Goat WOD
3 Rounds
25 Double-Unders
5 Muscle Ups
Time 7:43

Front Squats felt good, worked on staying tighter through the core. First time I've ever put a clock on that Goat WOD, definitely much room for improvement.

WOD 11.6.08 Lynne

Lynne, 5 rounds of max reps body weight (177#) bench press followed immediately by max pull-ups. Rest as needed between rounds (meaning after you have finished both exercises).

Compare to 9.1.08

Bench reps/Pull-ups
R1: 23/39
R2: 15/26
R3: 11/22
R4: 10/24
R5: 9/11

Lost the bar on the last set of pull-ups as I felt my calluses ripping free, feel like i could have hit 20+ again.

Finished with 4 less Bench reps than last time but with 30 more pull-ups even with the shortened last round.

WOD 11.5.08

As many rounds as possible in 20 minutes of:
10 Pull-ups
65lbs Thruster, 10 reps

14 rounds + 10 thrusters

Started off very fast, slowed up more and more as the workout went on.

Accessory work was a timed ring supports ladder. Starting at 5 seconds and adding 5 per interval. Rest period was your partner doing the his interval. Got up to 35 seconds, I was still pretty fried from the workout.

WOD 11.03.08

This one was right up my alley.

21-15-9 reps of:
Deadlift, 225lbs
Pull-ups

Time 3:24

Only limiting factor was grip. Went through the first 21 deadlifts, 21 pull-ups and 6 deadlifts before I had to take a break. I felt like if I had a better grip capacity I could have done it all unbroken, really wasn't that out of breath at the end.

Accessory work was 3 untimed rounds of:
30 Reverse walking lunges 25lb dumbbells
1:30 Lateral plank each side
Carry the dumbbells suitcase style for round 1, front squat rack for round 2 and overhead for round 3.

In some ways this was harder than the workout. Especially the side planks were there is no way tho geth through it faster by pushing harder, you just have to bear it until the clock runs out.

WOD 11.02.08

Heavy single thrusters.

Thrusters
185, 205, 215F, 215, 220, 225F

Tied my PR at 220 but 225 still eludes me.

Accessory work
3 Rounds
30 sit-ups
15 knees-to-elbows

Untimed, finished fairly quick, tough on the abs.

Began my post workout carb consumption today, 5 protein, 8 carb, and 3 fat blocks immediatly after finishing. Only 48 more fat blocks to go today.

Nutrition Certification

Saturday was the Nutrition Certification at CFSBK. Robb Wolf, from Crossfit Norcal, took us through the Paleo diet, the Zone and all its myriad tweaks, and Intermittent Fasting. The Zone part interested me the most as I had been trying to tweak mine and really wanted to get his input. After discussing it with Rob I am moving to a 3x fat diet with 50% of my carbs being eaten within 30hr of my workout. I have been doinf 2x fat for the last week and have felt like I have started to recover a little better. On the Paleo front, giving up dairy isn't something I'm gonna tackle right now, but I have increased the quality of my produce and it is time I did the same with my meats. IF sounds cool, but having played with it before it isn't something I'd be much interested in doing more than once or twice a week. I am a creature of habit and while I am pretty good about sticking to my diet programs, IF forces me to think too much about when I'm supposed to be eating. I don't like to think about food, just measure it, cook it and shovel it in. Robb and Nicki are awesome, they are part of the old school crossfit crew (Norcal is the 4th affiliate) and even beyond talking about training and nutrition, they are just really awesome down to earth people.