2011 New Year's Experiments

Back from the holidays and a nice two week break from WODs. With the start of the new year I'm gonna try some of the various protocols in Tim Ferriss' The 4-Hour Body.

There are lots of interestings chapters and I'll be jumping around trying different things. To start off, I'm going to try some of the fat loss tips and tricks. Specifically:

1. ICE AGE: .5 L of cold water upon waking

2. THE FOUR HORSEMAN OF FAT LOSS: 200mg Alpha Lipoic Acid, 300mg Garlic, 315mg Green Tea Extract

3. DAMAGE CONTROL: 30g almonds for first mini meal


First WOD back, decided to stick with PBX and run combo for a bit longer.

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmers
- forward bell lift
- elbows to ceiling
- back bell lifts
20 min

30 min run = 5.49km (3.41 mi)
.2 increases (8.4-13.0-12.6). Broke and then dropped to 11.6

2 miles @ 18:??

Run

Missed posting a WOD or two. Only ran today as lots of chores before leaving.

30 min run = 5.57km (3.46 mi)
.4 increases (8.6-11.6)

2 miles @ 17:43

bench press

bp: 1x100x50#

Push-ups w/ 1 min rest
1 x 33
1 x 12
1 x 10

Sauna x 20 min

back squats

BS: 1 x 100 x 50#
DB shrugs: 1 x 50 x 45#

sauna x 16 min

November run stats

A little late posting this as I kept forgetting.

Nov 02: 3.15 mi
Nov 04: 3.15 mi
Nov 11: 3.16 mi
Nov 14: 3.16 mi
Nov 16: 3.16 mi
Nov 18: 3.17 mi
Nov 25: 3.20 mi
Nov 28: 3.24 mi
Nov 30: 3.32 mi

You see a huge jump at end of month. That's when the dreaded PT test came to light and decided to up the incremental increases.  The months look like this:

September: .14 mile increase (12 runs)
October: .02 mile increase (7 runs, family visit)
November: .17 mile increase (9 runs)

I'm sure December will be interesting as I've been pushing hard but will probably miss 1/2 the month due to holiday travels. 

Again...

probodx
- ball routine
- curl-ups
- macaranas 
- pouring in
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist 
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
20 min

30 min = 5.52km (3.42 mi)
.4 increases (8.2-11.6)

2 miles @ 18:00

pbx and run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
28 min (cut out legs)

30 min = 5.45km (3.38 mi)
.4 increases (8.2-11.4)

2 miles @ 18:09

Today was first day run was sucking at the end. I'm starting to get close to the wall.

bench press

mobility

bp: 1 x 100 x 40

pushups (min rest between)
1 x 30
1 x 15
1 x 10

situps (2min unbroken steady): 66

sauna x 15 min

pbx and run

probodx
- ball routine
- curl-ups
- macaranas 
- pouring out
- pouring in
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist 
- squat 
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
23 min (cut out legs)

30 min = 5.42km (3.36 mi)
.4 increases (8.0-11.4)

2 miles @ 18:18

pt test

Dreaded PT test this morning. Haven't done one of those in years! The run was only thing I was really worried about.

70 push-ups
80 sit-ups
15:46 2 mile

285 (for my age). Not too bad. Was surprised and happy that I ran as well as I did. I figured I'd be a lot slower.

1900:

BS: 1 x 100 x 40#
DB shrugs: 1 x 50 x 35#

sauna x 15 min

again

Long work day, so no probodx.

30 min run = 5.35km (3.32 mi)
.4 increases (8.0-11.2)

2 miles @ 18:28

just a run

Long day at work and didn't get home until almost 8. Decided to skip pbx but get the run in.

no probodx

30 min = 5.22km (3.24 mi)
.4 increases (7.6-11.0)

2 miles @ 19:00

squats and shrugs

1200: 33 minute ocean swim. (350 strokes out, 350 strokes back)

Tried using a nose clip as the saltwater starts to sting my nasal passages. It seemed a lot more difficult to get any air so after about 150 strokes I pulled it off and finished the swim without. Much more comfortable breathing.

1900: mobility

bs: 1 x 100 x 30#
db shrugs: 1 x 50 x 30#

sauna x 15 min

A light-ish WOD before the rest day. As the weight goes up I'm sure it'll be more challenging.

pbx and run

Long days at work this last week so haven't had the time or energy to do wod's. Today first one all week.


probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
22 min (cut out legs)

30 min = 5.15km (3.20 mi)
.4 increases (7.6-10.8)

Switching gears just a bit on the run. Gonna start upping the distance a bit more each run to see if I can make better gains without hurting myself. Right now I feel really strong and the pace increase is painfully slow. Fingers crossed.

squats

0900: 10 min yoga

1200: 31 min ocean swim
320 strokes out
310 strokes back

1900:
mobility
bs: 1 x 100 x 20
db shrugs: 1 x 50 x 25
sauna 15 min

pbx and run

1200: 23 min ocean swim. 250 strokes out, 235 strokes back.

1900: probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
29 min (no leg weights)

30 min = 5.11km (3.17 mi)
.4 increases (7.6-10.6)

10 min @ 10.8kph

dbbp

Just noticed I forgot to post my WOD from yesterday on the CFC page or here. Oh well. To catch up:

mobility

dbbp
1 x 100 x 5
1 x 100 x 10
1 x 100 x 15
1 x 50 x 20
(5 min rest between sets)

sauna 15 min

pbx and run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift
29 min (no leg weights)

30 min = 5.10km (3.16 mi)
.4 increases (7.6-10.6)

8 min @ 10.8kph

DBPS

Swam around lunch in the ocean for 16 min.

Decided to do a strength-ish WOD today.

mobility

dbps x 3 (ea side)
5#-100#
failed #3 of right side 100
total reps 119

From 55 on took 1 min break between sets. Felt good.

pbx and run

Upped the ante on pbx, moving from the 5# db to the 3kg db (6.6#). I could feel the slight weight increase as crazy as that sounds.

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift
- side lifts
34 min

30 min = 5.10km (3.16 mi)
.4 increases (7.6-10.6)

6 min @ 10.8kph

Run feels good. Furthest yet.

squats

mobility

squats x 100 x 10

Running out of smaller incremental jumps on the dumbbells. Might have to switch to a barbell soon. Unfortunately they only have a ghetto curl bar in the gym. Whatever!

strict pull-up ladder
5+5

Obviously my lack of pull-up focus shows. Will see about fixing this.

sauna 10 min

Skipped the pool today as the water is pretty chilly in the evening and I just wasn't in the mood.

run

robodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts
- knees to chest
- knees to shoulder
- scissors
- leg circles
- side kick
- kick backs
- open legs lift *new*
24 min

30 min = 5.09km (3.16 mi)
.4 increases (7.6-10.6)

4 min @ 10.8kph

DBPS

Missed yesterday cuz too beat down and busy from work.


mobility

dbps x 100 x 60 (alt sides)
9: 33

I felt horrible, but guess I drove on enough to get a sub 10 minute time. Moving up to 65# next week!

swim 600m: 13:51

sauna 10 min

squats

mobility

sq x 100 x 4kg db (17.6#)

This was continuous with no break. Pace was slow and steady. Definitely felt it. Shoulders were also burning towards the end holding the dumbbells up at my neck. Will have switch to a barbell at some point, if for nothing else than the option to micro-load. Hoping I'm not as cripple afterwards as I was last week.

leg curl: 2 x 25 x 10#

Threw this in at the last minute on a whim. Will work up to either 50 or 100 reps and gradually increase the weight as well and see how it effects my runs.

sauna 10 min
steam 7 min

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- back bell lifts *new*
- knees to chest
- knees to shoulder *new*
- scissors
- leg circles
- side kick
- kick backs
31 min

30 min = 5.08km (3.15 mi)
.4 increases (7.6-10.6)

2 min @ 10.7kph

SP and PC

mobility

dbsp
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45
1 x 5 x 50
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65(3)

dbpc
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45
1 x 5 x 50
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65

swim 600m
14:12

sauna 10 min
steam 6 min

Run and monthly stats

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers (forgot)
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
29 min

Did the same routine as last time. Forgot what the pullovers were and added 1kg leg weights. Made the abs and lower leg exercises a bit more challenging.

30 min = 5.08km (3.15 mi)
.4 increases (7.6-10.6)

Have reached the point in the progression where there is no lag between the build up and the final speed. Next run I'll move the max speed to 10.7 and start the increase at 2 min. each time. Looking back, I forgot to summarize September, so doing it and October:

02 Sep: 2.99 mi
06 Sep: 3.00 mi
07 Sep: 3.00 mi
09 Sep: 3.00 mi
12 Sep: 3.03 mi
14 Sep: 3.05 mi
16 Sep: 3.09 mi
19 Sep: 3.10 mi
21 Sep: 3.12 mi
23 Sep: 3.13 mi
26 Sep: 3.13 mi
30 Sep: 3.13 mi

03 Oct: 3.13 mi
13 Oct: 3.13 mi
21 Oct: 3.16 mi (mph treadmill threw off progression)
24 Oct: 3.14 mi
26 Oct: 3.14 mi
28 Oct: 3.15 mi
31 Oct: 3.15 mi

As you see, WAY more consistent in September. Of course my October excuse is a nice 2 week break when everyone was here visiting and then the beat down at work spending all day outside in the sun. Looking forward to more consistency in November. It's a slow process but I think the tiny gains will keep me from pushing too hard, too fast and injuring myself.

For metrics, I've only added 257 meters (0.16 miles) to my 30 minute run time over the span of two months. Baby steps!

dumbbell power snatch

dbps x 100 w/ 60# (alt sides)
10:19

Last time with this weight I clocked 11:07, so almost a minute knocked off. I was sucking and only took 2 very short breaks, so will be tough to grab a sub-10, but gonna give it a whirl next week.

crunches x 25
reverse crunches x 25
plank x 4 x 25

600m swim
(not timed)

run

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- pullovers *new*
- single arm circles
- swimmer
- forward bell lift
- elbows to ceiling *new*
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
28 min

30 min = 5.08km (3.15 mi)
.4 increases (7.6-10.5)
20 min @ 10.6

So officially back to the furthest I've run using this progression. Was a bit skewed when I used the mph treadmill and jumped ahead. Still feels good, like I could make bigger jumps but am staying patient and allowing for the slow increments to build me up and reduce the chance of injuring myself.

squats

Decided to do some light higher rep stuff, so…

mobility

db squats
1 x 100 x 3kg db (13.2lbs)

This was unbroken, although slow. I'll increase a kg per db until I run out of those, then move on to the lbs db's, but the jumps are bigger.

db shrugs
1 x 10 x 50
1 x 10 x 55
1 x 10 x 60
1 x 10 x 65

swim x 500m
12:17

sauna 10 min
steam 5.5 min

run

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in
- figure 8
- back curl-ups
- fingers on disk *new*
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- hip twist *new*
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly *new*
- single arm circles
- swimmer
- forward bell lift
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
28 min

30 min = 5.07km (3.15 mi)
.4 increases (7.6-10.5)
18 min @ 10.6

bench press

mobility

dbbp
1 x 10 x 20
5 x 5 x 55

This was light on purpose. Will see how a gradual increase feels.

one-arm db swings (ea side)
1 x 10 x 20
1 x 10 x 25
1 x 10 x 30
1 x 10 x 35
1 x 10 x 40
1 x 10 x 45
1 x 10 x 50

swim 500m
11:07

sauna: 10 min
steam: 5 min

run

probodx
- ball routine
- curl-ups
- macaranas
- pouring out
- pouring in *new*
- figure 8
- back curl-ups (forgot)
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- forward bell lift
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
25 min

30 min = 5.06km (3.14 mi)
.4 increases (7.6-10.5)
16 min @ 10.6

dbps

mobility

dbps x 100 x 60#
11:07

Yep. Added almost 2 minutes to my time with only a 5# increase in weight. Too many short breaks. Need to suck it up and power through. We'll see how it goes next week.

crunches x 25
reverse crunches x 25
plank x 4 x 25

500m swim
10:43

Slower than last time and also hurt more. I'm sure the above WOD didn't help. Will try to relax more next time and see what happens.

Sauna: 10 min temp from 40-47 (104-116)
Steam: 5 min 50 (122)

Steam room was a bit too hot after the sauna. Will have to adjust it down to around 45 (113)

DBSP

mobility

dbsp w/ 1 min rest
1 x 5 x 25
1 x 5 x 30
1 x 5 x 35
1 x 5 x 40
1 x 5 x 45
1 x 5 x 50
1 x 5 x 55 (heavy!)

hspu
1 x 5

Probably should have swam afterward but forgot until 1/2 way through WOD, so just skipped. Need to up the hspu as well.

Run

Finally getting a full WOD in on the day it's supposed to be. Of course tomorrow I have to work on my weekend so will be off schedule for a day or two.

run

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- knees to chest
- scissors
- leg circles
- side kick
- kick backs
- squat & reach (again)
24 min

Finished adding all the basic exercises to the pbx routine. Still using a 5# db for the exercises that require weight. Now going to start adding the basic+ exercises.

The kph treadmills were all full so went on the mph calibrated one. Swagged my pace and got a decent increase in overall distance.

30 min = 5.08km (3.16 mi)
started 4.6mph (7.4kph)
Increased .3mph every minute until 6.5mph (10.4kph)
Last 12min @ 6.6mph (10.62kph)

dbps

Missed the last couple of days of WODs due to long days on the range in brutal heat. Not quite as acclimated as I thought! Forced myself to do the wod below.

mobility

dbps x 100 @ 55# (alt hands)

9:10

Pleased with my sub 10 performance as last time was over 11 with same weight. Next week I'll bump this up to 60# db's. I'm sure it will be epic suck.

PBX

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer
- knees to chest
- scissors
- leg circles
- side kick
- kick backs *new* (did wrong)
- single leg squat
- wall squat
- squat & reach (again)
forgot to time

no run: knee hurt

dumbbell bench press

mobility

dbbp x 6
20-75#
1 x 6 x 80 (4)

Added a rep per set from last time I did this. Ended up crapping out on the set with 80#. I'll stick with 6 reps again next time I do this one and try to get higher.

abs:
crunches 1 x 25
reverse crunches 1 x 25
plank 3 x 25 (changing sides)

swim (leisurely):
1 x 500m :10:04
2 x 20m underwater

I'll stick with just 500m for the rest of this month. Might try to go a bit faster but not really too concerned about time, just distance.

work grind

Missed a few WODs because of some early / long days at work. Made sure to get one in today as I'll miss tomorrow for sure.

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles (forgot!)
- swimmer
- knees to chest *new*
- scissors *new*
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
20 min

30 min = 5.05km (3.13 mi)
.4 increases (7.6-10.5)
10 min @ 10.6

Only marginally further (in km) even with a 6 min jump on the total 10.6kph time. I guess I'll make the jumps .2kph all around instead of .1 and see how that goes.

back at it

Took a nice little vacation while the family was visiting. Other than a few walks and some swims, was nice and relaxing. Back to the grind today.

mobility

dbps x 100 x 50# (alt arms)

11:20

Took too much rest during the sets. Obviously metcon is sucking. I think I'll stick with this weight again and try to get time under 10 min. before increasing weight.

run

Missed a couple of WODs. Family made it and have been enjoying the time together.

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- single arm circles
- swimmer (forgot!)
- forward bells lift *new*
- knees to chest *new*
- inchworm
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
(didn't time it)

30 min = 5.04km (3.13 mi)
.4 increases (7.6-10.4)
.1 increase (10.4-10.5
5 min @ 10.6

Still no distance progress. Crazy and frustrating at the same time. What will happen at 6 min?

run

Missed the last two days of workouts due to being at work late.

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist
- squat
- squat & reach
- side lift
- sword pull (forgot!)
- angle lift
- overhead lift
- single arm circles *new*
- swimmer (forgot!)
- inchworm
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
20 min

Didn't review all the exercises before I went to the gym and (a) forgot to include 2 and (b) only remembered 1 new one.

30 min = 5.04km (3.13 mi)
.4 increases (7.6-10.5)
4 min @ 10.6

Same distance as last run even though I added 2 minutes at 10.6. Hopefully we see a little more distance come Sunday.

front squats

mobility

dbfs x 5
20-80#; failed to rack 85#

db pc:
3 x 5 x 50#

run

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups
- bells back
- kneeling oh rock
- kneeling oh lift
- kneeling oh twist *new*
- squat *new*
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
(forgot to time)

30 min = 5.04km (3.13 mi)
.4 increases (7.6-10.5)
.1 increases (10.4-10.5)
2 min @ 10.6

Starting intermediate pbx

Started to add some of the intermediate probodx exercises into the routine. I'll add 2 more each run day until I'm doing all of them. If it starts getting too long, I'll cut back on some of the reps for the exercises that are listed in the beginner routine as well. I'll annotate what the newest exercises are.

probodx
- ball routine
- curl-ups
- figure 8
- back curl-ups *new*
- bells back
- kneeling oh rock
- kneeling oh lift *new*
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
- leg circles
- side kick
- single leg squat
- wall squat
- squat & reach (again)
(25 min)

30 min = 5.04km (3.13 mi)
.4 increases (7.6-10.5)
.1 increases (10.4-10.5)
1 min @ 10.6

sp and cffb

mobility

db sp
1 x 10 x 25
1 x 8 x 35
1 x 8 x 45
2 x 5 x 55
1 x 5 x 55(3)

cffb
6 rds of

30 sec db dl x 100# (each db)
30 sec rest
30 sec burpees
30 sec rest

10/6
7/6
6/6
6/6
6/6
35/30

That sucked!

dumbbell power snatch

mobility

dbps x 3
20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70, 75, 80, 85, 90, 95(f) x 2

bs:
1 x 50 x 50

Run

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
- leg circles
- side kick
- single leg squat
- wall squat
(27 min)

30 min = 5.0km (3.10 mi)
.4 increases (7.5-9.5)
.2 increases (9.5-10.5)

SLDL

A leisurely day off today.

mobility

SLDL: 1 x 50 x 20

cffb
3rds of
8 x hspu
8 x spu
8 x dips
8 x pushups
12:48

SLDL: 1 x 50 x 20

the cffb was supposed to be 5 rds but my hspu were sucking so cut it to 3rds. Need to add that more often.

run

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
- leg circles
- side kick
(21 min)

30 min = 4.92km (3.05 mi)
.4 increases (7.5-8.3)
.2 increases (8.3-10.5)

bs and cffb

Missed yoga this morning as had to make an AP run to pick up a co-worker.

1900: mobility

bs (on smith machine!!!)
1 x 5 x bar
1 x 5 x 40kg
1 x 5 x 70kg
1 x 5 x 100kg
1 x 5 x 107kg (all the weight they had)

bs w/ fixed bb
1 x 20 x 110

AMRAP in 10 minutes:
5 One Arm db ps RT 70#
5 One Arm db ps LT 70#
7 plate touch to OH 20kg
9 Toes To Bar

3rds + 3. That sucked.

pbx and run

An extra day off because of Eid. Lounged about today for the most part but did knock out my workout a little earlier than normal.

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
- leg circles
(19 min)

30 min = 4.88km (3.03 mi)
.4 increases (7.5-7.9)
.2 increases (7.9-10.5)

easy

Wasn't in the mood to work out at all today, so forced myself to the gym and did...

mobility
warm up row, 500m: 2:40

light and easy fran
21-15-9
40# thrusters
pull-ups

5:49

Better than nothing

More running

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
- inchworm
(18 min)

30 min = 4.84km (3.00 mi)
.2 increases (7.5-10.5)

Meant to do a CF WOD but errands got the best of me so missed out.

Another run

Tuesdays are my scheduled run days, so while I didn't want to do back to back runs (yesterday), I gritted my teeth and did so I could sort of get back on schedule.

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- swimmer
(16 min)

30 min = 4.83km (3.00 mi)
.2 increases (7.5-10.3)
.1 increases (10.4-10.5)

Even though I added the extra .2 increase from yesterday, still covered the same distance which is a bit frustrating. I'm thinking Thursday's run should end up being at least .1 further, but we'll see. I'm having to rein myself in from pushing both the probodx and the runs faster / adding more than my current fixed incremental schedule. I think forcing myself to go slow will pay off in the long "run!" :D

Internet finally!

Well finally got internet in the apartment. Had to get this areas version of the mifi. It's pre-paid so didn't need any paperwork other than a copy of passport. So now I can start posting again.

Had 24 hour duty last night, so WOD schedule a little skewed. Decided to make up the run as it requires less thought and I still don't like to run!

probodx
- ball routine
- curl-ups
- figure 8
- bells back
- kneeling oh rock
- squat & reach
- side lift
- sword pull
- angle lift
- overhead lift
- crossover fly
- ball balance

Total time: 15 min. This is going pretty well. The plan is to keep adding an exercise per run WOD until I have all the "easy version" exercises done prior to a run. Then I'll move onto the basic course, etc. I'll increase weight sometime in there, just not quite sure where. Seems easy so far.

30 min run = 4.83km (3.00 mi)
.2 increases (7.5-10.1)
.1 increases (10.2-10.5)

So finally hit the 10 minute / mile mark. Breaking down the last 6 weeks of running, my progression looked like this:

23 Jul: 2.62 mi
27 Jul: 2.67 mi
29 Jul: 2.70 mi
03 Aug: 2.77 mi
05 Aug: 2.80 mi
10 Aug: 2.82 mi
13 Aug: 2.85 mi
19 Aug: 2.92 mi
24 Aug: 2.95 mi
26 Aug: 2.97 mi
31 Aug: 2.98 mi
02 Sep: 2.99 mi
05 Sep: 3.00 mi

Each run was 30 minutes long. All but the first started at 7.5 kph and I increased the pace at least .1 km/h until I reached 10.5 kph. These last few runs have been increasing the pace .2 kph until I get the next highest pace, then continue on with .1 kph until reaching 10.5. So by that count, this Sunday's run should start at 7.5 and increase .2 until I hit 10.5.

Once I hit that milestone, I think I'll make .3 kph jumps (or more) and at some point start pushing past the self imposed 10.5kph limit I've set. We'll see what happens.

Heavy lifts have been suffering from lack of transportation and quality gyms with big weight. Oh well. I'll grab them when I can and hopefully not loose too much strength in the process.

Last WOD at hotel

bw: 88.3kg (194#)

0630: 10 min yoga

This will probably be my last WOD at this hotel. Look forward to using the other two gyms at my disposal regularly. For today:

1900: mobility

probodx: 1 x 10 @ 5#
- ball warmup
- curl-ups
- figure 8's
- bell backs

Will try to make this part of my pre-WOD warm-up and either add exercises or add sets as I progress. Looking for an edge!

Seven rounds for time of:
35 pound db sp, 21 reps
21 Back extensions

20:45

Run

Missed a few WODs but forced myself to run this evening.

0600: 10 min. yoga

2100: mobility

30 min run = 4.7km (2.92 mi)
7.5, 7.7, 7.9. 8.1, 8.3, 8.5, 8.7- 10.5

Squats

Finally got to go to one of the gyms near work. Not impressed. I'll have to be creative to get any real WODs on in there. The plus is that I got to do squats today!

mobility

bs:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
1 x 10 x 135

Since I haven't really lifted in a month, kept it simple with low volume and weight.

just a run

1330: run

mobility
30 min = 4.6km (2.85 mi)
7.5, 7.7, 7.9, 8.1-10.5

Was going to do WOD later in the day but didn't get back until late so...

run

0600: yoga

2030: 30 min run = 4.55km (2.82 mi)

DB & DU

Perform 6 rounds of:
10 KB Swings - 2 Pood
15 Toes to Bar
20 Double Unders

sub'd 50# DB

16:38

Annie

0700: bw: 198

0800: 15 min yoga

1900: CF

mobility

Annie:
50, 40, 30, 20, 10 of
DU / Sit-ups

10:22

Just under 2 minutes off my PR. Sit-ups were sucking. Obviously I've been slacking on those.

Just a run

0600: bw 90.6kg (200)

1700: run

mobility
30 min: 4.51k (2.8 mi)
7.5, 7.7-10.5kph

2000: Waved off of cffb.

DB and burpees

0600: bw: 90.6kg (200lbs)

1830: 30 min run = 2.77 miles

5 min rest

Complete 5 rounds for time:
7 KB Swings - 2 pood
7 KB SDHP - 2 pood
Sprint 1/2 gasser

sub'd 7 x burpee for 1/2 gasser

9:11

DBQGB

bw: 90.3kg (200)

0700: yoga 10 min.

1400: run 4.02km (2.5m) 27:43

2030: cffb

mobility

DB Quarter Gone Bad
Five rounds for total reps of:
DB Thrusters 50 lbs, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-ups, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 Seconds

Thr: 29
WPU: 21
Burp: 34
Total: 84

Double Unders

1430: mobility

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups

sub'd 45 degree roman chair
sub'd incline sit-up

18:43

DB snatches

bw: 90.3kg (199lbs)

a.m:

0700: 10 min yoga

p.m:

mobility

1500: 30 min run, 4.36km (2.7 mi) 7.3kph-10.2kph

crunches: 3 x 21
post run stretch

2100: cffb

mobility

21, 15, 9 reps of:
One arm KB power snatch LT - 1.5 pood
One arm KB power snatch RT - 1.5 pood
Toes to Bar

sub'd 50# db
13:12

Down day

bw: 90.3kg (199lbs)

0630: 10 min yoga

1100: 30 min run: 4.31km (2.67 mi). Started at 7.2kph increasing 0.1kph every minute, finishing at 10.1kph

- crunches: 3 x 20
- post run stretch

am: 10 min. yoga

pm: cffb

mobility

Complete as many rounds as possible in 12 minutes:
30 Overhead Walking Lunge 45 lb plate
15 Ring Dips (sub'd 2x bench dips)

3rds + 6

fighting jet lag

a.m bw: 199 (90.2kg)

0530: 15 min. yoga

2000: cffb

mobility

Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs
2. Box Jumps 20" box
3. Push Ups
4. Double Unders
5. Calorie Row
*Rest 1 minute between rounds

R1: 95
R2: 98
R3: 108
Total: 300

sub'd elliptical for row

p.m bw: 201 (91.3kg)

In country

Second day in country and first workout. It's an off day so this will be a leisurely day. Let's see if I can't get a nice routine going.

a.m bw: 200

0530: Session 1 & 2 of energy yoga ~ 15 min

0930: 30 min run on treadmill = 4.23km (2.62 miles). Started at a 7.0kph pace and increased 0.1kph every minute, finishing up at 9.9kph. Felt good and will see about doing that progression on the TM whenever I have a timed run.

- KTE x 10
- Post run stretching

1700: CFFB

mobility

incline sit-ups: 3 x 20 w/ 2 min rest

On the minute
Perform 3 power cleans and jerks on the minute for 8 minutes.

Used 50# db's. Was fairly easy, so...

walk 5 min.

Repeat above with 5 reps. Ouch! Much more metcon there. No illusions of doing another set with 6 or 7.

walk 5 min.

p.m bw: 197 (89.6kg)

power snatch

mobility
bergener warmup

ps (technique):
1 x 3 x 55
1 x 3 x 65
1 x 3 x 75
1 x 3 x 85
1 x 3 x 95
1 x 3 x 105
1 x 3 x 115
1 x 3 x 125

1 x 13 x 135 w/ 7 sec rest

Gonna change this and drop weight to get all 30 reps, then bring it up.

bench press

bp:
1 x 3 x 45
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 225
3 x 3 x 250

cffb:
Complete 5 rounds for time of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups

SP @ 155 (scaled down)
13:39. Last 2 sets of pull-ups broken.

30 min run/walk with Dymphna: 2.52 miles

cffb total

Wasn't planning on doing a total, but seeing as my upcoming work schedule may interrupt some WODs, figured I see where I'm at.

mobility

cffb total

pc: 230
bs: 385(pr)
bp: 275
dl: 435

Total: 1,325

Not too bad. Haven't reached my old pr's for most of the lifts, but am fairly close except for DL. Not sure what is going on there. Definitely on track tp hit my 400 lbs goal on bs before the year is up.

shoulder press

mobility
bergener warmup

sp:
1 x 3 x 45
1 x 3 x 65
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
3 x 3 x 145

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

SH: 12,13,12,12,12,12,12,12/97 
BP:5,5,4,3,3,3,3,3/29
SH:14,14,14,13,13,11,11,12/102
Total:228 

Scoring per cffb is 12-3-11=26 which is a bit lower than back in Feb. Torn hands are my excuse.

back squats

forgot to post this yesterday.

mobility
bergener warmup

bs:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 275
4 x 1 x 325
1 x 8 x 325

On the minute
Perform the following on the minute for 8 minutes:
2 Power Snatches @ 80%-85% of 1 RM
3 Handstand Push Ups

w/150#

power cleans

mobility

pc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 145
1 x 1 x 155
1 x 1 x 165
1 x 1 x 175
1 x 1 x 185
1 x 1 x 195
1 x 1 x 205
1 x 1 x 215
5 x 1 x 225 w/ 1 min rest

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, reps of:
KB Swings 2 pood
Sprint 40 yards
 5:02

bench press

mobility

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
5 x 3 x 245

Complete 6 rounds for time: 
53 yard Farmer's Walk 
Sprint 1/2 Gasser

4:53 w/ 2 pood kbs

power snatch

mobility
bergener warmup

ps x1: 5# increments

95-190(pr)

Every rep after 160 was pushed into place. Need to work on dropping under more effectively.

135# ps every 7 sec.  12 reps 

This pace would give me a 3:30 Isabel time (:28 sec pr!) if I can maintain it. Gonna add this to my few remaining snatch WODs and see how it goes.

deadlift

Back home. Tired from traveling but grinded through a WOD.

mobility
bergener warmup

dl:
1 x 3 x 55
1 x 3 x 135
1 x 3 x 225
1 x 1 x 315
5 x 1 x 415

pu:
100 x 1 = 10:00

Specifically did singles to see how long.

back squat

On the road and finally got a workout in at a 24 hour fitness. This one is a bit pricier than normally, racking a beefy $25 for a day pass. I'll be looking for a different gym if I get the opportunity to do another WOD.

mobility

bs:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 275
4 x 1 x 320
1 x 7 x 320 

I initially planned on the the last set being three reps, but felt good so kept going.

Power Snatch

mobility
bergener warmup

Complete:
Power Snatch 3 RM
then...

1 x 3 x 55
1 x 3 x 75
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 140
1 x 3 x 145
1 x 3 x 150
1 x 3 x 155
1 x 3 x 160

Complete 5 rounds of:
3 Snatch Pulls
3 Power Snatches
3 Snatch Push Press
*Perform at 85-90% of 3 RM Power Snatch
Rest 120 seconds between sets.

W/ 135#

Cleans

mobility
bergener warm-up

sc:
1 x 2 x 55
1 x 2 x 75
1 x 2 x 95
1 x 2 x 115
1 x 2 x 135
1 x 2 x 145
1 x 2 x 155
1 x 2 x 165
1 x 2 x 175

pc:
5 x 2 x 205

shoulder presses

bw: 201.2

a.m.:
mobility
Burgener warm-up

Tabata row x 6

pm:
mobility
Burgener warm-up

sp: 50-150 by 5# 

Complete 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Power Cleans 75% of body weight
Pull Ups

17:11 w/ 150#

BP

Mobility

bergenger warm-up

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
5 x 3 x 235

Complete as many rounds as possible in 10 minutes:
Sprint 50 meters 
10 Ball Slams 40 lbs 
15 Toes To Bar

3 rds +10+6

PC

mobility

pc to ohs x 1:
55-160 (by 5#)

pc:
1 x 1 x 165
1 x 1 x 170
1 x 1 x 175(f)

SP

mobility

sp:
21's: 45-145

Complete 5 rounds for time of:

Sprint a 20 yds – 40 yds – 20 yds shuttle drill
8 Kettlebell Swings 2 pood
16 Push Ups
*Rest 1 minute between rounds.
*For shuttle drill, start by sprinting 20 yards, change directions and sprint back 40 yards, change direction and sprint back 20 yards through original starting point. Perform 8 Kb swings and 16 pushups. Rest 1 minute and repeat...

Post fastest and slowest rounds to comments.

9:12 total

BS

mobility

bs:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 310

SP

Another WOD at the globo.

mobility

sp:
1 x 10 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
1 x 3 x 145
1 x 3 x 155
1 x 3 x 165 (2)
1 x 25 x 45

power snatch

mobility
PS x 1: 55 - 155 by 5# increments

Snatch grip shrugs:
1 x 3 x 155
1 x 3 x 160
1 x 3 x 165

SU x100
DU x 60(pr!)

TGU x 1 x 40#

dl

mobility

DL:
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
5 x 3 x 375 (last set sumo)

SU x 50
100 yds
SU x 50
60 yds
SU x 50
40 yds
SU x 50
20 yds

Tweaked or pulled muscle in my back so waved off another cffb WOD.

sp

mobility
KB warm-up: 10/5 w/12kg

SP:
1 x 5 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
5 x 3 x 161

Last sp WOD I barely finished, so decided to scale down to micro- increases and see how long that will last.

Left foot bothering me after DU so taking a day or two break from them. I feel a PR just around the corner!

KTE: 12, 10, 8
TGU x 1 x 35#

back squat

pm:

mobility
bs:
1 x 3 x 45
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
5 x 3 x 295

SU x 100
DU: 33, 33, 39
SU x 100

bench press

mobility
KB warm-up
SU x 100

BP
1 x 10 x 45
1 x 3 x 95
1 X 3 x 135
1 x 3 x 185
5 x 3 x 230

cleans

Trying to catch up so skipped rest day.

Mobility

KB warm-up

sc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
1 x 3 x 145

pc:
1 x 2 x 185
5 x 2 x 200

MU x 3
SU x 100
TGU x 1 x 30#

deadlift

Back from JAX and picking up on some missed WODs.

am:
mobility
sup x 10
KB warm-up

pm:
DL 
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
1 x 3 x 275
1 x 3 x 315
5 x 3 x 365 (last set sumo)

SU x 75
DU: 13, 42, 27
SU x 75

TGU x 1 x 25#

back squats

Away for work again. The usual excuses for missing WODs or forgetting to post results.

p.m:

BS:
1 x 5 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
7 x 3 x 290

Cleans

Forgot to post my WOD yesterday (cffb crushed me) so catching up.

***Thursday***

Mobility

sc:
1 x 3 x 55
1 x 3 x 95
1 x 3 x 135

pc:
1 x 3 x 155
1 x 3 x 185
5 x 3 x 195

cffb:
5 rounds
sprint 20-40-20
8 x kbs @ 2 pod
16 x pushups
rest 1 min

:55, :56, :59, 1:05, 1:27

su x 50
du: 27, 24

*** Today (Friday) ***
mobility

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
5 x 3 x 230

spu x 10
su x 50
du x 50 (broken)

SP

mobility
sp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 115
1 x 3 x 135
5 x 3 x 155

su x 50
du x 50 (broken)

back squat

bw: 194

p.m:

mobility
spu x 10

bs:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 225
7 x 3 x 285 w/ 3 min rest

su x 50
du: 12, 29, 20

bench

mobility
spu x 9

bp:
1 x 3 x 45
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
5 x 3 x 225 w/3 min rest

Complete 5 rounds of:
1 Power Snatch
3 Overhead Squat
5 Box Jumps

95/20
105/24
115/28
125/32
135/36

power cleans

mobility
oakfit kb (8kg)

sc:
1 x 3 x 55
1 x 3 x 75
1 x 3 x 95

pc:
1 x 3 x 135
1 x 3 x 155
5 x 3 x 185

cut this down to 5 sets instead of 7 because of the cffb.

cffb:
Complete 5 rounds for time of:
5 Power Cleans @ 75% of 1 RM
1/2 Gasser Farmers Walk - heavy dbs/kbs

pc w/ 175#
fw w/ 2pd kb's

19:48

DL

bw: 194

mobility
modified oakfit kb (8kg)
balance boards

dl:
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
7 x 3 x 345 w/ 3 min rest

su x 50
du x 50 (broken)

SP

bw: 193.2

balance routine
su x 50
du x 50 (broken)
tgu: 5R/5L @ 8kg

Gonna try to add this daily

sp:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
7 x 3 x 150 w/ 3min rest

cffb
2 x 100 Meter Sprints (rest 45 secs between efforts)
Rest 45 seconds then...
4 x 50 Meter Sprints (rest 30 secs between efforts)
Rest 30 seconds then...
8 x 20 Meter Sprints (rest 15 secs between efforts)

Informally timed this but not worth recording. Very slow BUT starting back on the path to doing *some* running.

BS

Back from work for a nice 2 weeks. Lets see if I can get mean on these WODs.

mobility

ohs: 1 x 10 x 60
bs:
1 x 2 x 95
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 280 w/ 30 sec rest

cffb:
Complete as many rounds as possible in 10 minutes:
5 One Arm KB Snatch (RT) 2 pood
5 One Arm KB Snatch (LT) 2 pood
5 Push Ups

9rds + 5 w/ 1.5pood

Ouch! cffb put me down.

SP & DL

Missed some WODs so made up.

sp:
1 x 10 x 45
1 x 3 x 95
1 x 3 x 135
5 x 3 x 145

dl:
1 x 3 x 135
1 x 3 x 225
1 x 3 x 315
5 x 3 x 335

BS

Missed posting a few WODs, then missed a few WODs. Back on the road again. Hotel I'm at has a deal with the World's Gym down the street, so I have free access. Didn't get there until late so only did strength.

bs:

1 x 10 x 45
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 275 w/30 sec rest

spu x 9

SP

bw: 193

a.m: spu x 8

p.m:

mobility

sp:
1 x 10 x 45
1 x 3 x 95
7 x 3 x 140 w/ 3 min rest

Complete 8 rounds for time of:
10 Sledge Hammer Strikes RT
10 Sledge Hammer Strikes LT
5 Weighted Pull Ups 50 lbs

13:38

BS

bw: 193

a.m: spu: 8

p.m:

mobility

ohs: 1 x 15 x 55

bs:
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 270 (72%) w/ 30 sec

BP

Back home from a week of work in Hono. Didn't get to the gym once but since I just started strength cycle, hopefully it won't affect my linear progression. Picked up where I left off…

mobility
su x 50
du x 50 (broken)

bp
1 x 10 x 45
1 x 3 x 135
1 x 3 x 185
7 x 3 x 200 (70%) w/ 3 min rest

Tossed some core work in between the 7 x 3. Need to make that a habit!

PC and hammers

bw: 192

a.m:
SU x 100
DU x 50 (32 unbroken!)

p.m:

SC:
1 x 5 x 55
1 x 5 x 75
1 x 5 x 95

PC:
1 x 3 x 135
1 x 3 x 155
7 x 3 x 170

Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds

318

PS

bw: 192

p.m:

mobility

PS: 21's
55-155

Worked on really getting under the weight. No jump, and not low enough to be considered a full squat snatch, but a good bit of knee bend for all reps.

DL

bw: 192

a.m:

Let's see if I can rectify my double under deficiency.
SU: 100
DU: 50 (broken)

p.m:

DL
1 x 3 x 135
1 x 3 x 225
7 x 3 x 315

Started to DL's low (just over 70%) and am going to jump 10# a WOD. Hopefully it's the sweet spot so I don't crash too early in the strength cycle.

catching up

Missed a couple of WODs, then failed to post yesterday's results. So first, yesterday's WOD

mobility

bs:
1 x 10 x 45
1 x 2 x 95
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 265 w/ 30 sec

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

time: 3:58 w/ 40#
(obviously too light)

And today's WOD:

mobility

SP:
1 x 10 x 45
1 x 3 x 95
7 x 3 x 135 w/ 3 min rest

Am using the next 3 months to do two things:

(a) Hitting my strength cycle again with same lifts (BS, SP, DL, PS, BP, PC). This time I'll add the CFFB metcon IF it doesn't conflict with my strength session. So like today, the CFFB WOD was deadlift centric, I skipped as I'm doing heavy deadlift tomorrow.

(b) Coming off the AD and trying out the metabolic diet. Same guy invented both, but with the MD, it's a steady level of carbs throughout the week. Obviously more to it and some tweaks involved, but we'll see how it goes. I got good results with the AD, dropping down to ~11-12% bf and weight leveling off in the 193-195 range. I could have suck with the AD and gone into a bulk cycle, but since Dymphna is doing MD, makes it easier if we both are on the same sheet of music. Plus MD allows me more ice cream!

Deadlift

mobility

Deadlift 15x1 @ 65% of 1 RM (30 seconds rest)
*work on moving the bar off the ground as fast as possible

1 x 5 x 135
1 x 5 x 225
15 x 1 x 315

Holding bar was most difficult thing as no chalk and less than stellar bars at Bally's.

Back squat

Finished up a nice relaxing week on the cruise, then straight into work, this week back in Miami.

Hit the Bally's Total Fitness, which cuts me a good guest price.

walk: 1.1 mile

mobility

Complete 3 sets of:
10 Rep Squat (5 RM)
3 minute rest between sets

@275#
1) 7, 3
2) 6, 2, 2
3) 5, 2, 3

walk: 1.1 mile

PC

PC
1 x 3 x 95
1 x 3 x 115
1 x 3 x 125
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205
1 x 3 x 215
1 x 3 x 225(2)

SP and PU

bw: 195.0

pm:

mobility

bs:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 275

Complete 5 rounds of:
1 Press 90% of 1 RM
1 Strict Pull Up
1 Press 90% of 1 RM
3 Strict Pull Ups
1 Press 90% of 1 RM
5 Strict Pull Ups
Post times and loads to comments.

13:11 @ 165#

Not tracking food as diligently as I should, but I'm still following A.D, keeping the carbs low and trying to take in as much protein as I can to meet my numbers.

overhead

Working again and back in Jacksonville, FL. After work, went to the naval bases gym to knock out the WOD. Scaled and subbed due to no bumpers and no back extension bench.

mobility

amrap in 15 min. of
5 x overhead (135#)
10 x push ups
15 x good mornings (45#)

6rds +5+6

power snatch

bw: 190
bf: ~11.5%

PS:
1 x 10 x 45
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)

Skipped the WOD portion as we drove to AL this evening for the sectionals. Excuses but whatever!

front squats

bp:
1 x10 x 45
1 x 5 135
1 x 3 x 185
1 x 1 x 225
1 x 1 x 235
1 x 1 x 245
1 x 1 x 255
1 x 1 x 265

fs:
1 x 10 x 45
1 x 5 x 95
1 x 3 x 135

Complete 10 rounds for time of:
3 Front Squats at body weight
5 Ring Dips
7 Knees To Elbows
Post times and loads to comments.

14:08

PC and strict pull-ups

*forgot to post this last night*

bw: 191.2

pm:

DL
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 5 x 410(3)

10,9,8…, 1 of
PC @ 185# (75%)
strict pull-ups

23:17

snatch practice

Spent the afternoon rearranging the gym so we could add another platform. By the time I finished I was pretty beatdown, so decided to do some light full squat snatch practice.

mobility

full snatch practice:

1 x 3 x 55
1 x 3 x 60
1 x 3 x 65
1 x 3 x 70
1 x 3 x 75
1 x 3 x 80
1 x 3 x 85
1 x 3 x 90
1 x 3 x 95

front squats

Haven't done these heavy in a while (at least that is what my memory says).

front squat
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 195
1 x 5 x 205
1 x 5 x 215

Skipped the cffb wod portion as it is late and my shoulders are still hurting from the bp yesterday. Looking on ical, seems I did x3x225 back on 12/27/09 and x3x245 on 03/10/09, so my memory was correct!

bench and ring dips

bw: 191.2

pm:

pc:
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 3 x 185
1 x 3 x 205

1, 15, 9 reps of:
Bench Press
Ring Dips
*Perform at 77.5% of 1 RM Bench Press
*Scale as needed
Post times and loads to comments.

19:10 w/ 205#

From the posted percentages, I should have done 221, but I knew that would crush me, so scaled it way down and still was beat down.

cal: 1,902
fat: 125g (60%)
pro: 123g (26%)
carb: 69g (15%)
fiber: 9g

Deadlift

bw: 191.8

pm:

DL
1 x 5 x 135
1 x 5 x 225
15 x 1 x 285 w/ 30 sec rest

SPU
13, 10, 10

Ended up skipping the metcon portion of the WOD as we had a few people show up towards the end of our hours. Plus wasn't all that motivated!

cal: 1,864
fat: 115g (56%)
pro: 151g (33%)
carb: 53g (11%)
fiber: 9g

Alright. I need to really start buckling down on the protein intake. Let's see if I can hit 200g AND keep myself in the proper A.D ratios.

Sledge and burpees

bw: 191.3

pm:

bs:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 250

Complete the following:
Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes
*Description of Tabata Intervals
*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.
Post the total of 3 scores to comments.

14, 4, 14 = 32

Stayed steady with 14 sledges across the board for both sets. Started with the intent of getting 6 on burpees but only lasted 3 rounds, did one round of 5 then struggled to maintain 4 for the rest. That sucked. Despite that, beat this wod's last score (Jan 23) by 1.

Rest Day

Forgot to post my WOD from yesterday.

On the minute:
Perform 3 Power Cleans and 6 Ball Slams on the minute for 10 minutes.
*Complete Power Cleans at 65% of 1 RM
*Ball Slam use 40 lbs
*For every rep not completed perform 1 handstand push up.
Post loads and amount of reps not completed to comments

pc: 160#
slam ball: 40#

traveling

Back on the road. Forced to use the Crowne Plaza hotel gym. It's good as far as a hotel gym is concerned but lacking the basic equipment to do the strength WOD, so I improvised.

p.m:

mobility

dbbp
1 x5 x 45
1 x 5 x 55
1 x 5 x 60
1 x 5 x 65
1 x 5 x 70
1 x 5 x 75

fixed bar FS
1 x 5 x 50
1 x 5 x 60
1 x 5 x 70
1 x 5 x 80
1 x 5 x 90
1 x 5 x 100

cal: 2,340
fat: 150g (56%)
pro: 184g (30%)
carb:86g (13%)
fiber:44g

snatch practice

Wasn't super motivated to do any type of metcon today, so instead did some leisurely rows (for the Valentine's Day Challenge) and worked on dropping deeper when I power snatch.

1k row: 5:07.9, 4:50.2, 4:41.6

snatch practice:
1 x 5 x 55
1 x 5 x 65
1 x 5 x 75
1 x 5 x 85
1 x 5 x 95

Also, nice pic of Dymphna and Jessica doing Hammer Gone Bad over on CrossFit Football.

power cleans

bw: 192.2
bf: ~ 11-12% (7-8mm)

a.m:
row, 10 x 250m w/ 2 min rest
:58.1, :54.2, :52.3, :51.3, :50.7, :51.7, :51.4, :51.5, :52.7, :49.9, :52.9 = 2,500m

p.m:

pc:
1 x 3 x 95
1 x 3 x 135
1 x 3 x 185
1 x 3 x 205
1 x 3 x 210

Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds

135#,

:54, :49,:46, :38, :36

Carb day so didn't keep track.

Hammer time

bw: 192.2

p.m:

bs
1 x 2 x 45
1 x 2 x 135
1 x 2 x 185
1 x 2 x 225
10 x 2 x 245 w/ 30 sec rest

Hammer Gone Bad
Complete 3 rounds of the following of:
Sledge Hammer Strikes Right - 1 minute
Box Jumps 20" - 1 minute
Sledge Hammer Strikes Left - 1 minute
Dumbbell Hang Clean 45 lbs - 1 minute

*Rest 1 minute between rounds
*Score total reps per round.

total = 255

cal: 1,729
fat: 89g (47%)
pro: 171g (40%)
carb: 59g (14%)
fiber: 21g

Valentine Challenge!

bw: 191.6

Today was the first day we rowed for the Valentine Challenge. I also posted a link on CrossFit Clarksville as well as our facebook page.
p.m:

valentine challenge
C2: 3x( 250m +500m+ 700m)
rest 1:1 between pieces

0:58.7, 1:55.8, 2:52.6
0:57.1, 2:01.3, 2:59.9
0:55.2, 1:53.9, 3:03.1

cal: 1,468
fat: 81g (50%)
pro: 121g (33%)
carb: 61g (17%)
fiber: 23g

DL and DU

bw: 194.0

p.m:

ps
1 x 5 x 45:
1 x 2 x 95
1 x 2 x 115
1 x 2 x 135
1 x 2 x 140
1 x 2 x 145
1 x 2 x 150
1 x 2 x 155
1 x 2 x 160

bp:
1 x 5 x 135
1 x 2 x 185
1 x 2 x 205
1 x 2 x 225
1 x 2 x 245
1 x 2 x 255

cffb:
5 rds for time:
7 x DL @ 315#
21 x DU

9:31

cal: 1,894
fat: 121g (57%)
pro: 143g (30%)
carb: 60g (13%)
fiber: 24g

Once again, ratios right there but overall calories lower than I want, which also means protein is lower than I want.

HPC

bw: 196.0

p.m:

Complete 4 rounds for time:

Full Gasser (sub 250m row)
5 Hang Power Cleans 185 lbs
*Rest 1 minute between rounds.

2:05, 1:55, 1:51, 1:44

I had to crash and re-pull from the floor each rep of the hpc.

cal: 1,434
fat:81g (51%)
pro: 130g (36%)
carb: 48g (13%)
fiber: 9g

Again, calories are low in the grand scheme of things. I definitely won't be getting 70sbig if I keep eating like this. I need to up the calories significantly!

traveling

Haven't posted in a few days because I'm on the road for work and haven't been able to get to a gym for a workout until this evening. Made my way to a Bally's Fitness on Staten Island…



mobility

DL:
1 x 5 x 135
1 x 5 x 225
1 x 5 x 315
1 x 3 x 415 (supposed to be x5)

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245

cal: 2,627
fat: 174g (59%)
pro: 168g (25%)
carb: 105g (16%
fiber: 43g

Overall I've been pretty good with sticking to the ratio's and keeping carbs under 50g. Today was a bust because of lunch at Taco Bell. Dymphna said to call it my mid-week carb spike! Overall still happy with the current results of being on the A.D and it hasn't been "too hard" to stick to it, even when traveling. It just takes a bit more planning.

Carb day!

bw: 192.3 bf: 13.8% (8mm)

Well my bw is the lowest it has been in a year, and my bf at 8mm is also the lowest in a year. I think I need to start upping the calories and protein now even though I haven't hit the 10% mark on bf.

p.m:

cffb total: First time I did this total. All my numbers were of from PR's, some much more than others.

PC:
1 x 5 x 95
1 x 1 x 135
1 x 1 x 185
1 x 1 x 205
1 x 1 x 225
1 x 1 x 235(f)

This is 25# off. I might have been able to get 230, but passed. Will make the next total look better ;)


SQ:
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1 x 335
1 x 1 x 345
1 x 1 x 355

This is 15# off PR. I was actually very surprised I went this high. 265 has been the heaviest I've gone since the knee surgery.

BP:
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 275

This is 10# off PR. Not too bad.

DL:
1 x 5 x 135
1 x 1 x 225
1 x 1 x 315
1 x 1 x 405
1 x 1 x 455(f)

Significantly off PR. Obviously too big a jump from the previous number. I'm sure I could have pulled more than 405, but again, decided to call it there and have a nice jump next total.

total: 1,260

handstand holds

bw: 193.0

p.m:

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 (sloppy)

I really pushed 155 way too much with my arms. Need to work on my technique at a slightly lower (but still heavy) weight.

7 rds of
handstand hold max time
10 supine ring pull-ups

1:00, :40, :30, :30, :30, :30, :30

These sucked!

cal: 1,880
fat: 118g(57%)
pro: 145g (31%)
carb: 55g (12%)
fiber: 18g

Carb day tomorrow!

back squat

bs:
1 x 5 x 45
1 x 5 x 135
1 x 2 x 185
10 x 2 x 231 w/ 30 sec rest

sp:
1 x 5 x 45
1 x 1 x 135
1 x 1 x 140
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155

Was supposed to do strict pull-ups and then the WOD of 10 x 50yd sprints but was getting late so waved off.

cal: 1,555
fat: 95g (55%)
pro: 132g (34%)
carb: 41g (11%)
fiber: 9g

Low again on total calories :(

overhead anyhow

bw: 196.6

a.m: none

p.m:

mobility

AMRAP in 15 min of
5 x overhead 185
10 x pushups
15 x BE

4 rds. + 1

This WOD sucked. Had a hard time getting 185 locked overhead after the 2nd round.

cal: 1,701
fat: 124g (65%)
pro:104g (24%)
carb: 43g (10%)
fiber: 15g

Ratios are good, just calorie count is a bit low. I'll keep grinding away as I don't feel like I'm starving myself. The indicator will be Friday's bf check.

028 A.D (Week 5)

Starting up week 5 on the A.D. I didn't get a good "pre-carb-up" weight and bf measurement since I was away from home, but I will be able to at the end of this week. So far it seems as if things are going pretty well. Not too overly hungry or cranky for not being able to eat things at will.

morning bw: 196.0

a.m: 2k row, 8:58

p.m: rest day!

cal: 1,388
fat: 96g (63%)
pro: 93g (27%)
carb: 36g (11%)
fiber: 9g

Overall low on the calories but such is life. I'm sure I'll do much better tomorrow.

sledge and burpees

Got home yesterday evening. :D Today is a carb day so I don't have a bw or bf reading. Next friday.

p.m:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Burpees
Rest 1 minute
Tabata Sledgehammer Strikes

1. 12
2. 5
3. 14
total = 31

My sledge technique was a bit of a short stroke in order to keep that many reps (and keep up with Joe!). Also the rebound of the tire help. Hammering on a log or something less elastic would yield a much lower score.

Power snatch

Another WOD in the 24hour fitness. Sucks not being able to crash weights.

PS:
1 x 10 x 45
1 x 2 x 95
5 x 2 x 135 (w/ 2 min rest)

Really tried to work on dropping under the bar a bit more than I normally do.

Complete 3 rounds for time:
10 jumps over DB
21 KB Swings, 70# DB
24 Push Ups

time: 8:50

cal: 2,169
fat: 129g (54%)
pro: 193g (36%)
carb: 51g (10%)
fiber: 7g

Decent numbers today. Protein actually a bit higher ratio wise but where it needs to be gram wise (1gram per pound of body weight). Carbs a bit over but not significantly. We'll see how it all plays out next weigh in and bf check.

Bench in TX

Working in Texas. Hit the 24 hour fitness they have near us. Of course was packed and of that huge facility, they had only 2 flat benches. Oh well.

bent rows w/ 45 sec rest
1 x 10 x 45
1 x 10 x 95
1 x 10 x 115
1 x 10 x 125
1 x 10 x 135
1 x 10 x 145

inclined BP (flat bench was full and didn't want to wait all night)
1 x 10 x 45
1 x 3 x 135
10 x 3 x 185 w/ 30 sec rest

cal: 1,446
fat: 95g (58%)
pro: 109g (30%)
carb: 45g (12%)
fiber: 5g

Total calories a bit lower than I'd like but such is life while traveling sometimes. Ratio's are decent. Carbs a tad high and total protein lower than I want, but that's due to low calories as well. Tomorrow should be a bit better.

Sat 01.16.10

Keep forgetting to post my WOD results! From Saturday…

Complete 10 rounds for time:
3 Snatch Pulls @ 90% of 1 RM (162#)
5 Ring Dips
7 Knees to Elbows
*Rest 30 seconds between rounds

Time: 16:01

Friday 01.15.10

*Forgot to hit publish post last night*

bw: 195.0
bf: 11mm, ~13.8%

p.m:

mobility

BS:
1 x 5 x 45
1 x 5 x 135
1 x 5 x 185
1 x 5 x 225
5 x 5 x 235 (90% 5RM)

SP:
1 x 10 x 45
1 x 3 x 95
10 x 3 x 125 w/ 30 sec rest (65% 1RM)

15 min AMRAP:

21 sledge hammer (each side)
7 strict pull-ups

rowing

bw: 195.6

a.m: none

p.m:

mobility

BP:
1 x 10 x 45
1 x 5 x 135
1 x 1 x 185
1 x 1 x 225
1 x 1 x 245
1 x 1 x 265
1 x 1 x 285
1 x 1 x 290(f)

Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed - goal is row at least 3000 meters

286, 275, 262, 275, 261, 271, 271, 272, 280, 281 = 2,483m

cal: 1,535
fat: 101g (60%)
pro: 122g (32%
carb: 31g (8%)
fiber: 6g

Good ratio, low on calories. Tomorrow is carb day so I'll check bf and bw in the morning and then enjoy the day!

Rest Day

bw: 195.6

Following CFFB and taking a rest day.

cal: 2,177
fat: 152g (63%)
pro: 153g (28%)
carb: 49g (9%)
fiber: 9g

Close-ish. A tad high in carbs, a tad low in protein. Considering the mid-week carb spike, but I haven't felt a lack of energy, so really not an issue for me. Will be interesting to see the bf numbers come friday morning.

power snatch

bw: 196.2

a.m: nothing

p.m:
mobility

PS
1 x 10 x 45
1 x 3 x 95
1 x 3 x 115
1 x 1 x 135
1 x 1 x 140
1 x 1 x 145
1 x 1 x 150
1 x 1 x 155
1 x 1 x 160
1 x 1 x 165(f)
1 x 1 x 135

I didn't do the CFFB WOD portion this evening, mostly out of laziness. I'm such a slacker!

cal: 1,279
fat: 65g (48%)
pro: 128g (42%
carb: 33g (11%)
fiber: 2g

Numbers pretty skewed. Way too low on calories, although I'm not hungry right now. Only thing in the ballpark is carbs. Go figure.

start of week 3 A.D

mobility
bw: 197.2

a.m: none

p.m:

mobility

SQ:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 115
1 x 5 x 135
1 x 5 x 155
1 x 5 x 185
1 x 5 x 225
1 x 5 x 245

BP:
1 x 5 x 45
1 x 5 x 95
1 x 5 x 135
1 x 5 x 155
1 x 5 x 185
1 x 5 x 205
1 x 5 x 225
1 x 5 x 235

6 rds of:
HPC: 3 x 155
row 100m

7:39

cal: 1,841
fat: 105g (52%)
pro: 178g (39%)
carb: 41g (9%)
fiber: 10g

Back on the low carb portion for the week. DIdn't really gorge myself over the weekend, but I did enjoy several glasses of icecream. Today's numbers are pretty good and only slightly low on calories. We'll see how this goes for the rest of the week and take my bf on friday.

back home

Flew in around 11, back home by 1230. Due to travel I started eating carbs before I got home, but lunch time stats:

bw: 198.0
bf: 15.7% @ 10mm

Just did strength portion this evening. I'll hit both next time, but still dragging from all the time traveling.

mobility

BS
1 x 10 x 45
1 x 5 x 135
1 x 3 x 185
10 x 2 x 225 w/ 30 sec rest

Strict Pull-ups
13, 11, 6

The raining Northwest

Away for a week of work up here in the rainy Northwest. Cold and wet on the range all day. Definitely not as enjoyable as San Diego or Miami!

Tried to hit a gym today but it was pretty ghetto, so I waived off and just did the tabata push-ups in my room.

11, 11, 11, 11, 11, 7, 5, 5 = 72

Not as good as last time on 12/15/09 where I got 78. The difference is I did 10's, making it until last set. 11's crashed me earlier. Plus it's been three weeks since the last attempt. I'll hit it again next week and see if there is any improvement.

Diet wise has been fairly good. To catch up:

Sunday: Travel day so didn't record intake. Was probably lower calorie wise than Saturday, although I did hit the Starbucks in both MSP and SEA airports!

Monday:
cal: 2,641
fat: 208g (71%)
pro: 148g (23%)
carb: 41g (6%)
fiber: 11g

A bit high on the fat and a bit low on the protein but pretty close.

Tuesday:
cal: 2,258
fat: 428g (81%)
pro: 168g (14%)
carb: 60g (5%)
fiber: 14g

Ratios way off today. Two cans of Underwood potted turkey skewed everything. Protein still low relative to where I want / need it.

Wednesday:
cal: 1,804
fat: 124g (61%)
pro: 138g (30%)
carb: 38g (8%)
fiber: 9g

Ratios were dead on today. Overall calories were low for gaining mass but prolly right on for fat loss. Seeing as I'm still in the adaptation phase (first two weeks) I'm not worried about calories. Next week starts me trying to hit a specific number of calories.

006 A.D- carbs!

bw: 195.8
bf: ~15.7 (10mm)

a.m:
2k row: 9:39.0

pm:
mobility +
1k row: 4:30.0

OHS:
1 x 5 x 45
1 x 5 x 65
1 x 5 x 95

15, 12, 9 reps of:
Overhead Squat 115 lbs
Burpee Pull Ups

13:51

WOD was tough. Had to scale the weight down from the RX'd 135#. :( On the bright side, today was a carb day! Didn't go too crazy, as the numbers below show.

cal: 3,065
fat: 94g (27%)
pro: 99g (13%
carb: 463g (60%)
fiber: 20g

The carb ratio was right on the money at 60%. The fat ratio is good, can can be anywhere between 20-40%. I'm a tad low on the protein ratio, which should have been between 15-30%. I could make that up by sucking down a quick protein drink, but just not in the mood for it. For not really trying to hit the numbers (I haven't looked at the ratios all day), it naturally played out pretty close. I'll see how tomorrow goes while I'm traveling.

005 A.D

morning bw: 195.4

mobility +

pc:
1 x 3 x 65
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
1 x 3 x 175
1 x 3 x 185
1 x 3 x 195

strict chins:
11, 8

150 DU: 4:56

Feeling weak! I expected that to be either (a) easier or (b) me going heavier. Oh well, guess it's good that I had planned on hitting a strength cycle. Hopefully I can at least get near my old PR's soon.

cal: 1,884
fat: 114g (56%)
pro: 159g (35%)
carb: 41g (9%)
fiber: 7g