004 A.D

a.m bw: 197

a.m: nothing

p.m:

mobility +

(Sprint a 20 yds – 40 yds – 20 yds shuttle drill): sub 100m row
8 Kettlebell Swings 2 Pood
16 Push Ups
*Rest 1 minute between rounds.

time: 10:56
100m splits:
18.5, 20.8, 19.8, 19.2, 19.4

cal: 2,117
fat: 150g (63%)
pro: 138g (26%)
carb: 58 (11%0
fiber: 12g

003 A.D

Rest day for CFFB. On with A.D front:

cal: 1,957
fat: 129g (60%)
pro: 154g (32%
carb: 37g (8%)
fiber: 6g

Not too bad on the numbers today. Good ratios and ballpark calories. Of course I ended up snacking all day long. I'm really going to have to plan ahead for when I'm at work.

002 A.D

bw: 198.6

a.m: nothing

p.m
mobility +
1k: 3:42.2

PS:
1 x 5 x 55
1 x 2 x 95
1 x 2 x 105
1 x 2 x 115
1 x 2 x 125
1 x 2 x 135
1 x 2 x 145
1 x 2 x 155
1 x 2 x 165(1)

Strict pull-ups: paused for a 1-2 count on bottom between each rep.
11, 11, 9, 9

Tabata DL @ 315#
5, 4, 3, 3, 2, 2, 3, 3 = 25

Yea, that sucked. Thought I did this WOD before was mistaken.

calories: 1,753
fat: 114g (59%)
pro: 129g (30%)
carb: 47g (11%)
fiber: 14g

A little low on the calories but close on the numbers.

001 A.D

A little early for New Year's resolutions, but today starts a new attempt at the A.D for 2010. This post was also prompted from an entry on 70's Big (a very cool site). So inn addition to going back on the A.D in order to loose a bit of excess bf and beef up some more, I'm gonna shoot for some specific goals for 2010.

Stength-wise these include:

- 1050# CFT (PR is 1025#)
- back squat of 400# (PR is 375)
- shoulder press of 205 (PR is 195)
- dead lift of 500# (PR is 470)
- bench press of 315# (PR is 285)
- power clean of 275# (PR is 250)
- power snatch of 205# (PR is 180)

Metcon-wise I'd like to see:

- 22 rds of Cindy (PR is 20+)
- 5 min. Fran time (PR is 6:25)
- 10 min. Karen time (PR is 15:??)
- 25 min. Linda time (PR is 29:17 @ 185#)
- 19 min. 5k row (PR is 20:??
- 41 min. 10k row (PR is 43:
- 25 continuous DU (PR is 2 or 3!)

Aesthetics-wise:

- bw of 205# (currently 196)
- bf of 10% (currently ~16%)

So with those goals in mind, let's see what the new year will bring!

Today's WOD

a.m
mobility +
1k row: 4:32.3, 5:00.3

p.m
bp:
1 x 10 x 45
1 x 5 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 255
1 x 1 x 260
1 x 1 x 265

rack jerk:
6 x 1 x 135


a.m weight: 196.4, 11mm pinch (~15.7% bf)

calories: 2,017
Fat: 132g (59%)
Pro: 165g (33%)
Car: 37g (7%)
fiber: 12g

front squats

a.m:
mobility +
cfwu x 1

p.m:
FS
1 x 5 x 54
1 x 3 x 65
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205
1 x 3 x 225

strict chinups
2 x 10
1 x 7+3

parallette L-sit
3 x 10 sec

Today is the last day before I "attempt" to hit the Anabolic Diet again. I want to make a good go at it, but it's been a year since I last did it AND I didn't have all the food temptations in Afghanistan as we do here. Should be interesting when I'm away at work.

Christmas Eve

Decided to do just the strength portion of the CFFB.

1k row: 4:22.9

mobility

bp:
1 x 10 x 45
1 x 5 x 135
10 x 3 x 185

100k meters of rowing done!

1k row: 5:22.0, 4:27.4, 4:32.7
2k row: 9:25.1
500m row: 1:59.5, 1:51.0

Glad that is over with!

PR on 5k row

WOD this evening.

5k row: 20.35.1 (pr)

No real method to this madness. Pulled fast and light the first 500m, averaging under 2:00, then alternated between slow hard pulls (2:05-2:10) and fast light pulls (1:55-2:05). Sucked all the way around.

Almost done

Waited until this evening to do WOD and rowing. I'm at 89k of the 100k holiday challenge. Another day day or two and I should be done.

500m row / BS x 5
2:29.9 / 45
2:26.1 / 95
2:28.5 / 115
2:25.0 / 135
2:28.4 / 155
2:25.9 / 175
2:25.5 / 195
2:26.5 / 215

500m row / SP x 5
2:25.4 / 45
2:25.8 / 65
2:24.3 / 95
2:24.0 / 115

a.m
2k row:
9:39.6, 9:41.5, 8:38.1

p.m
500m row / pc x 2
1:43.5 / 95
2:03.6 / 115
1:59.2 / 135
2:00.9 / 145
2:10.6 / 155
2:09.5 / 165
1:56.5 / 175
1:55.4 / 185
1:58.4 / 195
1:50.4 / 205

Back home for the holidays

Just got back this morning. Was a bit beat down but managed to get in 3 sets of 2k to add to my total. I'm currently at 72k, so 5 days to knock out 28k. Fun, fun.

2k row
9:19.6, 8:43.4, 10:03.0

Hotel WOD #2

Second WOD this week. Following my envisioned traveling schedule, I did tabata sit-ups today. Last week I maintained 10 per set for a total of 80. This week…

tabata sit-up (unanchored)

11, 11, 11, 11, 11, 11, 11, 11 = 88

Sat on pillow and had rolled up towel for abmat. Will be interesting to see how I fare on an actual abmat next week.

Hotel WOD #1

Another week of work, this time out on the west coast. Slacked yesterday for WOD's, but not today.

tabata pushups

10,10,10,10,10,10,10,8 = 78

This is 7 more than the same WOD last week. And that is with no other WODs other than rowing. Will be interesting to see how long I can keep climbing in numbers if I do this WOD once every week.

Home for the weekend

Just got back this morning. Knocking out a few rows before I leave again tomorrow afternoon.

2k row: 10:21.0, 9:29.5
1k row: 4:22.2

Hotel WOD #2

hotel WOD #2

tabata situps (unanchored). I sat on one of the pillows (so my butt wouldn't rub raw) and put a rolled up towel in the small of my back to replace the abmat.

10,10,10,10,10,10,10,10= 80

Last two sets sucked the most.

Back on the road

Working the next two weeks and will miss A LOT of rowing. I tried to front load and knocked out 61k before I left, so should be able to grunt out remainder in the short amount of time I'm home before it's over.

Hotel WOD.

tabata pushup

10,10,10,10,10,9,6,6 = 71

Down 6 from last time on 12/15/08. Gonna try and use this on every trip and see if I can get my numbers into the triple digits. Goal for 2010!

Day 07

DL
15 x 1 @ 60% w/ 30 sec rest
285

1k row scattered throughout the day

4:18.8
4:18.8
4:09.2
4:07.4
4:06.1
4:05.4
4:50.0
4:02.3
4:49.5

Day 06

The plan for yesterday was to row 500m pieces throughout the day. I ended up doing two, then fell asleep early and never logged anymore distance. Those rows were:

1:46.2
1:44.5

Today was a bit better with doing 1k pieces. Would have liked to do a few more but just didn't work out that way. Let's see how tomorrow plays out.

4:28.5
4:16.1
4:30.6
4:26.6
4:31.0
4:23.1