Metcon

Three rounds for time of:
50 Jump rope, double unders
50 Hip Extensions
50 GHD Sit-ups (subbed incline sit-ups)

Time: 16:39

burpees x 14
ab twist: 100 x 25
2h db pistol (20#): 10/25/10

I could really feel my legs from yesterday's squat WOD. Double unders were sucking, both from legs and no wind in me.

Metcon

45 pound Dumbbell squat snatch, left arm, 21 reps
45 pound Dumbbell squat snatch, right arm, 21 reps
42 Pull-ups
45 pound Dumbbell squat snatch, left arm, 15 reps
45 pound Dumbbell squat snatch, right arm, 15 reps
30 Pull-ups
45 pound Dumbbell squat snatch, left arm, 9 reps
45 pound Dumbbell squat snatch, right arm, 9 reps
18 Pull-ups

Time: 20:54

ab twist: 100 x 22.5

This WOD sucked. My form on the dumbbell squat snatch was weak and needs lots of work. Pull-ups sucked as well, go figure. Followed up w/ doing the burpee challenge. It started 01 August so I had to "buy in" by catching up with the missed days. That meant 21 burpees. We'll see how well (or not) this plays out for me.

Filthy Fifty

Ugh. This WOD always kicks my ass and today was no exception. No where near a PR, I was struggling just to make it through. We did a staggered start and I went first. Daric was right on my ass which was the only reason I prolly didn't take longer than I did. As usual my three slowest events were KTE, WB and burpees. Maybe one of these years I'll get faster.

50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 34:18

Metcon

Decided to modify the WOD and drop it from 5 sets to 3 sets.

21-15 and 9 rep rounds of:
95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

12:36

ab twist: 100 x 15

As you can see, a fairly quick WOD, although I was sucking after the first set. Everything was broken (by design) except the DL's. I'll have to program this one in again at the same scale to see if we can't break it down faster or do the whole 5 rounds and see if I can't beat my last time of 24:32. Decisions, decisions.

Back on low carbs. Today was brunch day, so calorie count is lower than a normal work day and percentages of fat and protein are a little skewed. I'll tighten it up tomorrow.

Calories: 2763
Fat: 213g (70%)
Protein: 178g (26%)
Carbs: 43g (4%)

Metcon

Did the WOD as posted by HQ today.

Four rounds for time of:
Run 400 meters
50 Squats

12:37 (elliptical LV4)

ab twist: 100 x 15
ab mat x 50

First off, my legs were slammed from yesterday's heavy back squats. I debated doing Annie instead, but decided to grab a chance to post on HQ comments since I rarely do. Despite the sore legs, I knocked off four seconds and bumped up a level on the elliptical from the last time I did this WOD (21 Feb 08). So while it sucked, I'm happy to see even that marginal improvement. I'm sure without a crazy squat session the day prior I could have knocked off at least thirty more seconds.

Calories: 3468
Fat:215g (57%)
Protein: 337g (39%)
Carbs: 46g (4%)

Not as much cheese as I said yesterday, but not a bad day.

Metcon with power cleans

Daric came up with with WOD, then ended up sleeping through the time we had scheduled to workout.

5 rounds of:
PC: 10 x 135
400m run (elliptical LV 4)

14:52

SU: 3 x 200
ab twist: 100 x 12.5
abmat x 47

The power cleans were all unbroken, but I was sucking wind towards the last 3 reps of sets 4 and 5. Taped up the thumbs, used chalk and the hook grip, so no issues with losing the bar. The run / elliptical was sorry. I had no wind to go faster. Maybe next time.

Day 2 of carbs.

Breakfast:

2 bowls Apple Jacks
1 cup milk
1 cup watermelon

Snack:
Hershey chocolate

Lunch:

1 grilled tuna sandwich
1 corndog
1 cup pecan ice cream w/ caramel topping and 1/2 cup milk
1 slice bunt cake
1 Mountain Dew

Snack:
2 Brown Sugar Poptarts
1 serving NO3

Dinner:

1 Enchilada
1 corndog
1 cup pecan ice cream w/ caramel topping and 1/2 cup milk
1 Mountain Dew

Calories: 4290
Fat: 161g (34%)
Protein: 115g (11%)
Carbs: 613g (56%)

Not near enough protein, but such is the way it usually is on carb days. Tomorrow it's back to the low carb with the goal of 2x bw for protein, so in the neighorhood of 380g!