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