12/30 - Chocolate milk for recovery...for real?

According to this article, chocolate milk is a great post-workout recovery drink.  Here is another posting about the same thing.

Thoughts?
 
I found out yesterday that the free workouts at Crossfit Central were supposed to be limited to two per person, so with respect to that I went to the globo-gym I have a membership with (for days like this) to get some work done. I've finally figured out that I can't just go there and come up with something and be effective. I have to have a plan going in! I think there's just too much "crap" (eg curl machines) there...sensory overload maybe? With my plan in one hand and a bottle of water in the other, it was time to see how planning a workout works out.

Strength

Find 1RM front-squat
5-5-3-3-3-1-1-1-1
135, 155, 185, 185, 185, 225, 235, 245, 255(PR)

50 each:

Lunge steps, 45lb plate over head
KB snatch, 45lb bell
KB swing/release, 45lb bell

WOD

5 Rounds
5 dead lift, 225lb
10 pushups
5:41

Post Party
Run 800m
Walk 100m
Run 400m
30 reps med ball crunch - overhead to knees, 14lb


That was quite a lot of work! I didn't think, looking at it, that it would be too bad, but wow...I am wiped! I am, however, glad that I can get in proper work at the globo...all it takes is a plan! It's like going scuba diving: plan the dive, dive the plan!

12/29 - "DT - light"

Last week I did the hero WOD called DT. So today's free WOD was DT, but 95lbs rather than 155. It was a huge mental advantage for me b/c I knew that 95lbs would be much easier, especially with a partner! It's basically one of those days where you are the bat, not the ball. Today my partner, Clay, was the ball...his sore shoulder was not having it so he was slowed by it a good bit.

Crossfit Central Free WOD

"DT"  (scaled to 95men /65women)
5 rounds, with a partner - each partner does 5 rounds, 12min cutoff
12 dead lift
9 hang power clean
6 push press
We finished 4 rounds, me RX and partner did RX dead lift & scaled cleans & push-press. 

12/28 - Team WOD @ CC

Today Crossfit Central had a free WOD, which are usually fun -- today was a good one! Each person does one movement until the person carrying the plate returns at which time you rotate. Reps of KB & burpees are counted.

Crossfit Central Free WOD

Warmup as usual plus they added rope ladder drills & 800m run

12min for total reps, team of 3
KB swings, 24kg
Burpee - touch pullup bar on jump
200m plate carry run 45lb plate

371 reps as RX

12/28 - Catching up

I can't wait to see this view at Sipadan Water Village every day for 10 days ... it's 10 months away, but it'll get here. Until then, I have work to do!

With the holidays almost to an end, and having to work today I am finally back at a computer so I have a LOT of stuff in my notebook to update here! The holidays, so far, have not been too bad at all. I've earned my shower and, save a couple meals, eaten well. I am thinking about changing up my "program" some in 2011, depending on my job situation...we'll see how that pans out. It's time for a change, that's all I can really say for now -- only because that's all I know.

Dec 22

"Randy"

75 pound Power snatch, 75 reps for time.
8:29 Rx... over 2 min PR!

Dec 23

Veloway Time Trial - 3 laps (9.3 miles)

34:18

Dec 24

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
12:55 Rx ... pretty damn slow. Not really feeling it.
 

Dec 25 - Rest Day ... lots of driving!

Dec 26
Run 5k - 34:43
50 situps - using big stupid ball and a machine to make a ghetto-fab GHD
50 back extensions, using the above

Run felt shitty, I was pretty dehydrated but picked up the pace at the end. Not enough for sub-30, but close.

Dec 27
Run 2 miles
50 abmat situps
50 medball to knees, 6lb ball

Decided I need to run some more so went for a short run, did some core work, then hit the foam roller and TP therapy kit. Crossfit Central free WOD tomorrow.

12/21 - HIIT me!

Decided, today, that it was a good day to bring back a workout I used to do often (and should keep doing)...the HIIT bike intervals. I forgot how brutal it can be - if you are willing to push hard enough. My goal is to keep at least 82 RPM the whole way...it's easy when resistance is low, and a real bitch when you get to 16 and up!

HIIT Bike

5 min warmup

For  max calories:
4 rounds: Ride 1 min each of the following resistance settings: 10, 12, 14, 16
1 round as above, adding level 18 as a 5th minute
456 cal

5 min ride out/cool down

Extra Helpings

1) Run 800m - 5:32
holy crap my legs = smoked from HIIT, that run was no fun!

2) 50 situps, using big stupid bouncy ball and a leg curl machine to make a GHD...it worked, kinda :))

12/20 - Who showed you how to lift?

Today, since Crossfit Central is closed, I headed down to the local globo to get a workout in. Was pretty cool to have a trainer at said gym ask me where I learned to lift and said very few people dead lift or squat correctly... cool huh?  I saw some pretty poor squatting going on in there, that's for sure!

Globo Workout

Warmup: usual w/400 run & 500 row

Deadlift: 1-1-1-1-1
315, 365, 365, 385, 405

Press 1-1-1-1-1
185, 185, 205, 185, 185

Squat 1-1-1-1-1
315-315-315-335-335

50 reps each:
Lunge Step, 45lb plate over head
KB snatch, 45lb
Box step-up, 45lb plate
Situps

12/16 - Snatch Test

I've seen the KB Snatch Test a few times, but I hadn't done it before today. It's a crusher, but thanks to the KB classes I go to along with my regular class, I was able to do a lot of reps. I think it's 75% technique on the snatch...the smoother you are & the more hip you use the easier the bell moves. I was going for 175, but didn't get very close this time.

Crossfit Central WOD

Warmup + 800m run

Strength:
5-5-3-3-1-1
Sumo Deadlift high pull

135 (5), 185 (3), 205 (1), 225 (1)

WOD:
Kettlebell Snatch Test
Max reps in 10 minutes (24kg)

156 RX

12/15 - The 2 pood pain train

Today's KB class had two different WODs, one strength and one skill. I decided to use the 32kg / 2pood bell for the whole day. That thing is a game-changer, to say the least!

Crossfit Central KB

WOD1
With each arm complete the following

1-1-1-1-1-1 press
3-3-3-3 push press
5-5-5 push jerk
32kg kettlebell used for all the above

WOD2
AMRAP 10 min
7 snatch right, 32kg bell
7 snatch left, 32kg bell
5 pullups
3 wall climb
Finished 2 rounds and though all but one wall climb of round 3.

12/12 - Run variation and globo gym hell

Every time I go to the globo gym I have a membership with, I kinda look around at all the stuff and feel ... lost? I don't know, man, it's weird. I see all those mirrors, machines and curl bars and wonder what to do. Nine times out of ten, there are dudes using the squat racks to do barbell curls or some other crap, so I usually just head upstairs to the "cardio" area and hit the C2 rowers, bikes, or treadmills. Fun fun.

Of course it's nice to have C2 rowers available, however at current time the rowers at this particular gym are in a pretty poor state of repair. It's pretty frustrating.

 All the bikes were taken so I decided to run on the treadmill, but wanted to change it up and so something different than just zone out and run.  What I came up with was fun and pretty tough too.  Running backwards is no joke!

Treadmill WOD @ globo

1600m run @ 7.0 speed
400m run backwards @ 4.0 speed
20 sec @ 8.5 speed, 10 sec jump off tabata intervals, 10 cycles
400m run backwards @ 4.0 speed

12/10 - The Battle

WODs like this sure bring out the competitive side of people...its good fun, until someone gets feelings hurt haha

Crossfit Central KB 

The Battle
15min battle

Two sides with equal amount/weight of bells. Using the methods below to get rid of your weight:
farmer carry
rack carry
oh carry
traveling swings
32's are wild cards
at the end of 15min, the team with the least amount of weight on their side wins

My team lost but there is a question of cheating by the other team that will linger forever!

12/9 - Step it up

Today we had one of those WODs where I look at the board and think "oh shit!" To be honest, I thought it would be hard, sure, but it was worse than I had expected. Partly because I set myself up for failure...I had a cup of coffee and a few swallows of water all morning before class...doh!

Crossfit Central WOD

3 rounds for time
30 box stepup, 45lb plate
200m run, 45lb plate
200m run
17:01 Rx

12/8 - More TGU? Yep

Funny, I just posted that I need to work on TGU more...today we did more. They were easier than yesterday, at the same weight..cool!

Crossfit Central KB WOD

WOD1 - 2 rounds
30 squats
30 kb swing, 16kg
30 kb deadlift (15 each arm), 16kg

WOD2
3 rounds for time, 16kg kb
1 then 2, then 3 reps - kb clean, kb clean & jerk, kb squat clean to thruster (right then left)
5 Turkish getups
13:11

12/7 - TGU

Turkish-Getups. This is such a great movement, and one that I need to improve.

I feel a cold coming on, hopefully it goes away!

Crossfit Central WOD

5 rounds for time:
6 Turkish Getup, 24kg
12 SDHP to sprawl, 24kg
2 side-shuttle runs
Finished 3 rounds + TGU.  Scaled TGU to 16kg after round 1 & half of round 2.

12/3 - Finally back to CC

This week has been a real bitch, so I'm glad I was able to get up to Crossfit Central to put some work in. I arrived early and watched some damn impressive overhead squats being done by the coaches. Good stuff.

Crossfit Central KB WOD

2 rounds, for total reps, with partner:
2 min suitcase deadlift. 32kg each hand
1 min rest
2 min snatch, 24kg
1 min rest
2 min kb flips, 16kg
1 min rest
- 270 reps total w/my partner (I did RX, he scaled).  Good times.

12/2 - Can I buy a break?

• 6am meeting...same bs from all week.
• 7am meeting lasts until 11:55am. 
• 11:58am I leave for Crossfit Central, GPS says ETA 12:26..great, well I will do my 20 burpees for being late, better than not getting to go.
• 12:03 police blocking northbound Mopac at Davis Ln....WTF!
• 12:09 police blocking northbound Mopac at Slaughter Ln.. WTF x 2!!
• 12:17 police blocking northbound Mopac at WM Cannon...& WM Cannon East = parking lot. WTF x3 !!!  No fucking way I will make it to Crossfit Central in time. GPS now says ETA 12:44...grrrrrrr!
• 12:25 arrive at home, warm up,  pull out a workout from the pile of old WODs I have and get something done!

@ Home Workout

For time:
50 situps
50 pushups
50 squats, butt to ball
50 kb swing, 20kg
50 kb snatch, 20kg
50 kb dead lift, 20kg
50 box jump, 20" box
50 lunges, 45lb plate overhead
50 russian twists, medball
50 double-unders
25:23

12/1 - More BS...unreal

I dont even really feel like publishing this, but more bs at work ... enough said. I hope it gets better soon.

Workout:
9.3 mile time trial, veloway, 33:58

11/30 - Cluster F_k

It's crazy how easy it is to screw up thousands of machines with one little click of the mouse while making changes in an enterprise systems management console. Luckily I wasn't the one that messed up. That said, I am the one that gets to spend the next week fixing it.

So today was a nice 11hr day at work and I missed Crossfit Central Benchmark WOD. Maybe it was a blessing? I've had a pretty sore back for nearly a week thanks to someone not paying attention on the dive boat, but I've been trying to just work through it. Maybe heavy squats were not a good idea? Is that the silver lining in all this bs?

Tuesday workout: 

1) 4 mile walk/jog with the dogs after work. Me, two dogs, one iPod, and no stress at all. It was nice. We ran most of the route, walking here and there.

2) 50 squats, 50 situps, 50 pushups, 50 double-unders

3) TP / foam rolling

My Buddy-Lee speed rope is freakin sweet!  I think it's still a little too long, but I don't want to cut it again until I'm sure :))