PS and BJ

morning bw: 196.2

a.m: Missed cardio session :(

p.m:

mobility

DL:
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 405

Complete 5 rounds for time of:
6 Power Snatch 135 lbs
10 Box Jumps 24" box

time: 9:39

Was sucking but tried to power thru as I was chasing Trey's time. Lack of air is always the factor.

3 min cryo-shower

calories: 2,291
fat: 213g (62%)
protein: 215g (28%)
carbs: 79g (10%)

Much better on the ratios, but still a little light on protein and a little high on carbs. Tomorrow, tomorrow…

Missed WOD

The day was a bit hectic towards the end and I missed my WOD. On the diet front:

Calories: 1,829
fat: 187g (63%)
protein: 178g (27%)
carbs: 68g (10%)

A little light on the calories by about 700. Ratios are ok but could be better, especially the protein. I could choke down another liquid protein tonight before bed, but I'll pass.

Rest Day

Took a full rest day.

morning bw: 196.4

calories: 1,698
fat: 272g (72%)
protein: 106g (15%)
carbs: 106g (12%)

Way under in the amount of calories I should have taken in and all my numbers skewed. Not a very good day for day 02. Let's hope I can straighten that out tomorrow.

KB and sprints

Ok, lets see if I can once again buckle down and get a serious routine going. Looking at 3 different pieces.

1. Some kind of cardio workout in the a.m, then the normal WOD in the p.m.

2. Cryo-therapy after the WOD. I'll start with a short duration cold shower and progress from there. Also hitting the knee cuff again as my knee is acting up.

3. Back on the AD-ish. Looking at keeping the carbs as low as I can, but won't stress if I blow a day every now and then. I'll try to keep my carb-up on Friday and Saturday.

With all that said…

morning bw: 194.8

a.m
2k row. This was very relaxed, just getting into it right now. I'll start blowing it out in a few days.

p.m
mobility
1k row. I used this instead of the cfwu. Also nice and easy.

CFFB
Reps of 10, 9, 8, 7, 6, 5, 4, 3, 2, 1:
Kettle Bell Swings 1.5 pood
Sprint 40 yards

time 5:00. The even swings had me jogging up the hill, which sucked! Jogging down wasn't as bad, but doing the swing facing down hill was a balance challenge. Next time I'll face uphill for those as well. Short and sweet. Lots of room for improvement as the jogs were pretty slow.

3 min. cold shower

Food intake
calories: 2,471
fat: 334g (73%)
protein: 224g (22%)
carbs: 56g (5%)

Ballpark for my overall calories but a little off on my ratios. Fat should have been lower and protein a bit higher. Not too bad for day 01.

Fight Gone Bad

Got in from NH today at 230pm, took a nap then went into the gym for FGB. I was sucking to say the least. Over 50 pts off my PR during this event last year. And my litany of excuses?

- knee still tight from surgery
- no WODs during last week of work
- jet lag
- blah, blah, blah

The real excuse is that I've been seriously slacking on my metcon work, obviously to my detriment. Now that I'll have 7 weeks home for the new addition to our household, maybe I can buckle down and get some consistency in there for that. We'll see. I've sung this song before only to sneak out of the choir within a week or two.

mobility

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 8 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

WB: 35, 20, 15 = 70
SDHP: 20, 10, 16 = 46
BJ; 20, 20, 13 = 53
PP: 25, 20, 21 = 66
Row: 11, 9, 13 = 33

total: 268

Home for a day

Since I missed so many of the CFFB WODs last week I decided to pick and choose.

mobility
cfwu x 1 (20#)

As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possibile) 185 lbs
7 Push Ups
9 GHD Back Extensions

2 rds +5+7+1

Did C&J for the overhead portion. The transition is killing me, and probably my weak OH as of lately.

power snatch and sit-ups

Normally a rest day, but since I missed two in a row, decided to cobble this WOD together. Limited on equipment in hotel gym, so did…

mobility

21-15-9
ps @90#
incline situps

8:20

Not too bad. Will be interesting to see it with 95# and using bumpers.

squats and lunges

On another trip and just getting to the gym.

mobility

5 rounds for time:
6 squats @ 50#
12 Barbell Walking Lunges @ 50#
6 squats @ 50#
jog in place 105 paces

13:01

Misread the cffb and shorted myself a round, but still a good WOD. Left leg is a bit tight from the jogging in place.

Max Fit total

Another max lift total, this one from the CrossFit Football site.

mobility

Max Fit USA Total
Press 1, 1, 1
Snatch 1, 1, 1
Clean & Jerk 1, 1, 1

(All sets including warm-ups)
sp: 45, 95, 135, 155, 175, 180
sn: 55, 95, 135, 155, 165, 170, 175
c&j: 135, 155, 175, 185, 205, 215

max fit total: 570

Not too bad for the first time and definitely gives me room for improvement.

SP has been off for several months now, although that is heavier than I've pressed in a while.

SN felt off, prolly from not enough warm-ups. Despite that, just 5# shy of my current PR, so not too bad.

C&J is a bit of a problem for me right now. I have to open my grip on the top of the clean so I don't tweak my wrist, but then this makes the jerk set-up almost impossible for me to get into. Today I played around with a wider clean grip to help with repositioning my hands. Not too bad and stopped at 215, so not sure how close to my clean PR I could get with this wider grip.

PS, BP and BJ

Late WOD. No mobility or warm-up.

21, 15, 9
Power Snatch 135 lbs
Bench Press 185 lbs
Box Jump 24"

time: 20:43

Beat me down pretty good.

PC and Cindy

I'm very sore from the last few days of WODs. Thats what I get for taking it easy for a month!

mobility

As many rounds as possible in 15 minutes:
1 Round is equal to:
3 Power Cleans 185 lbs
3 Rounds of 5 Pull Ups, 10 Push Ups, 15 Air Squats or 3 rounds of "Cindy"

3 rounds

Limiting factor was couldn't cycle through the 3 rounds of Cindy fast enough.

pull-ups

No posted WOD for CFFB so did one that I missed from the other day.

mobility

100 pull-ups
time: 10:05

Broke the first 70 into sets of 5, then the last 20 were singles. Tried to finish in under 10 minutes but obviously no dice. I was on track, being just under 5 minutes at 50 reps, but fell off. Next time.

BS, sprints and burpees

Back home for a week. Definitely good to be in CrossFit Clarksville vs. a globo-gym.

mobility
cfwu x 1 (22.5#)

bs:
1 x 5 x 45
1 x 5 x 95
1 x 3 x 135

For time:
30 Squats Body Weight
Sprint 200 meters
30 Burpees

bs @ 200#
time: 11:05

Knee felt good, as in no pain while squatting or "jogging" which is what I did vs. hitting the rower. Gonna take the running / jogging thing slowly. Still need to crack open the "Pose" dvd and see what that is all about.

OHS and "Shaq Sport"

Away for another week of work back in Miami. Made my way to the 24 hour fitness "Shaq Sport" which is right down the road from the hotel. $15 drop in fee.

They only had two squat racks for this giant ass gym! Ridiculous. One was an open "tiered style" and the other was a cage. Both were full so I worked in the warm-up OHS on the tiered rack between another guys sets of "half squats".

mobility

OHS:
1 x 10 x 45
1 x 7 x 95
1 x 7 x 115

Then the WOD…

7 rounds for time:
7 Overhead Squats 135
7 Box Jumps 24"
7 Clapping Push Ups

I started the WOD on the tiered rack. After first set the cage opened up so switched to that (verses changing plates back and forth with another guy who had the rack first and was nice enough to let me work in. First 2 sets were with 135#, then dropped to 95# as I was losing it (no bumpers, no chalk, inside a cage!) Also only 12" box jump.

All said and done, 14:36. Would have been much slower at home keeping it at 135#.

Did some pull-ups and cooled down a bit, then did the strength piece.

PS:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125
1 x 3 x 135

Kept it light, again, no bumpers or chalk. Not great but better than nothing.