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.