Wednesday, April 28, 2010

Apr 27 - Crossfit Swimming!! FUN

8 laps at easy pace, different stroke each lap

Swimming WOD!
AMRAP, 30 min
50m freestyle
4 side of pool muscle-ups
50m breast stroke
4 side of pool muscle-ups
50m backstroke
4 side of pool muscle-ups
7 rounds, plus 50m free swimming technique has gone to shit! Very inefficient in the water. I will definitely do a lot more swimming WODs.  My heart-rate averaged 151. Water is still pretty chilly, but you get used to it pretty fast. Once the WOD ends, though, not really too fun to just hang out in the cold fast.  It's nice to have whole pool to myself, though. 

Day 83 - 100 squats

  • 730 - eggs, turkey bacon, banana, almonds, water, coffee
  • 1030 - whey shake, water
  • 130 - sausage, tomato, almonds, water
  • 400 - whey shake, water
  • 730 - Turkey breast, banana, water (pwo)
  • 900 - Turkey breast, tomato, almonds, water

Thursday, April 22, 2010

Apr 22 - More Deadlift :)

Take that you stupid legs!  I was pretty sore from the deadlifts two days ago, so I wasn't sure how this morning would go. Legs actually feel better than when I showed up, which is a nice surprise.

I suck at the ring dip.

Crossfit Central WOD

AMRAP 15min
10 abmat situps
10 ring dips
10 burpees
10 SDHP, 32kg
7 + situps

Day 78 - 100 squats.

  • 730 - Eggs, turkey bacon, dried apple slices, water, coffee (pwo)
  • 1015 - smoked turkey, mixed nuts, coconut water, water
  • 1230 - Pulled pork, tomato, almonds, water

Wednesday, April 21, 2010

Apr 20 - Wow.

Crossfit Central WOD
Max reps, 5 rounds
Deadlift 275lb, handstand pushups
66/77 Rx DL, HSPU feet on tall squat rack.

That is the number I came up with, but seems like I messed up count somewhere. Not sure, but anyway...still a killer WOD. It's amazing how taxing max rep heavy DL is!

I LOVE the new programming we're doing at Crossfit Central

Day 76 - 100 squats.
I'm starting to hate this! :))

After work, I took the dogs for a 4 mile walk/jog to loosen up my legs, so nice out...too bad the heat is coming soon.

  • 730am - Eggs, turkey bacon, tomato, water, coffee
  • 1030am - Whey shake, water
  • 140pm - Why shake, apple, water (pwo)
  • 345pm - sausage, tomato, nuts, water
  • 540pm - sausage, orange, nuts, water
  • 815pm - pot roast, steamed veggies, water

Saturday, April 17, 2010

Apr 17 - Busy bees!

14 April 
Rest day, took dogs for a 2.5mi jog
100 squats - day 70

15 April
Crossfit Central WOD
305, 315, 335, 350, 365

3 rounds
7 Overhead squat, 75lb
21 pullups

100 squats - day 71

16 April
5k run with the dogs, right under 35min
100 squats, day 72

17 April
Man, i've been on my feet all day. I'm sacked and my feet are very tired! We did a meet and greet at Petco with the Austin German Shepherd Rescue - our foster Mia made a LOT of new friends.  Then we had to go shopping, clean house etc. I should have worked out early, but didn't. Now I have company coming...oh well, I can double down tomorrow!

100 squats, day 73!
This was way more fun in day

Tuesday, April 13, 2010

Apr 12 & 13 - Double Down!

Ok my legs = smoked like a pack of Kools from the last two days!

12 April
5 rounds for time, 155lbs
12 dead lift
9 hang clean
6 push jerk
18:58 Rx

Holy freakin crap... that was a struggle.  Could have done faster at CC with the class and higher energy, but man that is no joke. 

Day 68 - 100 squats - not fun

13 April 

"The Bear" complex:
5 rounds of 7 reps of the following sequence:
Squat Clean to Thruster (or Push Press) to Back Squat to Thruster (or Push Press) = 1 rep.
Bar can NOT rest on ground at all
135, 145, 155, 165(miss), 165(miss)

Day 69 - 100 squats - less fun than yesterday heh

Legs feeling like I did a double down on them from yesterday and today. Gonna be a little sore tomorrow.

Monday, April 12, 2010

Apr 7-12 - It lives!

The thing with using old computers that used to be for work rather than buying a new one is that they often suck! Anyway, I have the machine back up and running. Blogging from my phone is a pain, so forget that!  I'll just post the pertintet things over the last few days...

April 7 
2.5hr hike, 27.3lb pack

100 Days of 100 Squats Challenge
Day 63...100 Squats

April 8
CrossFit Central WOD

3 rounds for time:
12 Renegade Rows
50 Double Unders
M:45 F:25

100 Days of 100 Squats Challenge
Day 64...100 Squats
Food on point

April 9
30 Reps, deadlift 300

30 ring dips
Easier than above, untimed

 100 Days of 100 Squats Challenge
Day 65...100 Squats

Food on point, except some cheese and crackers which I ate because something was upsetting my stomach and I needed a "clogger."  Enough said.

April 10
6 hours of yard work...thats enough "WOD" for this honky today.

100 Days of 100 Squats Challenge
Day 66...100 Squats

Food on point

April 11
Went scuba diving in the AM, two tank charter on Lake Travis. Good fun, and the water is still freakin COLD!

2.25 mile run with the dogs

10 rounds
10 abmat situps
10 squats

100 Days of 100 Squats Challenge
Day 67...100 Squats (see above!)

Food on point, except I did eat a few (3 exactly) jelly beans and some red wine.

Tuesday, April 6, 2010

Apr 6 - Exposed weakness

Exposing a weakness in your fitness game is something that CrossFit WODs sure are happy to do for you. I would imagine everyone has one. Some of us more than one (a lot more). One of things I dread seeing on the white-board is overhead squats (OHS).  I know any time I see them that it's going to be a long day. I don't dread them like burpees or rounds of running, but because I have such a hard time with it due to my lack of flexibility, which is frustrating to say the least.  I just have to work on it more....can't ignore things and hope they improve, right?

Crossfit Central WOD
Row 1000m
50 Overhead squats, 75lb
30 Burpees

100 Days of 100 Squats Challenge
Day 62...100 Squats

  • 745am - eggs, turkey bacon, bell pepper, water, coffee
  • 1040am - whey shake, water
  • 135pm - whey shake, apple (pwo)
  • 330pm - brisket, nuts, carrots, water
  • 515pm - can of tuna, lara bar, water

Monday, April 5, 2010

Apr 2-4 - A crazy busy weekend. How will this week go?

This is how you have to "dress" to comfortably dive in water that is just barely in the 50s. It sure is a lot of extra gear, work, and so on, but diving cold isn't any fun at all.  I'm definitely looking forward to summer's higher water temps. That said, the "good" viz is when the water is colder... what would you prefer: cold and better viz or warm and less viz?

5k run

100 squats

3 rounds
10 clean/jerk 135
10 box jump
10 kb swing, russian, 1 arm, 20kg

100 squats

Went to DM for a class - 3 dives.

Divemaster for charter on Lake Travis, two tank trip.  Water is still cold - only 51 degrees at 113'

Went for an hour walk with the dog & 100 squats

I ate a small chocolate bunny and 8 jelly beans. Tasted so good, but what a horrid headache. Ugh. Not worth it.

Thursday, April 1, 2010

4/1 - April already!

Crossfit Central WOD
1) Front Squat 3-3-3
225, 275(fail), 275(fail)

2) 3 rounds
25 Pullups
50 Double unders
DNF - finished 2 rounds + HSPU and Pullups

100 Days of 100 Squats Challenge
Day 57...100 Squats

 Yoga, stretching, TP therapy, foam rolling!

  • 750am - Eggs, turkey bacon, nuts, coffee, water
  • 1045am - Whey shake, water
  • 145pm - Whey shake, apple, water
  • 330pm - sausage, apple, lara bar, water
  • 615pm - sausage, mixed nuts/seeds, water
  • 940pm - turkey, couple crackers w/cheese, water