WOD 12/29/2011

Press OR Bench Press 1-1-1

Then…

Back Squat OR Deadlift 1-1-1

What we’re looking for here is to establish a one rep max in two lifts, one upper body and one lower body. Choose your lifts, take sufficient time to warm up each lift up, then go for your max. Make pretty sure you are able to get the first rep; add weight in the 2nd rep; don’t be afraid to fail in the 3rd rep. Record your highest one rep max on the board, and post to comments if you want. We’ll do this again in a half-year or so to see how much stonger we’ve all gotten.

As always, be safe. No ego. Choose loads that are reasonable. Use proper form. It doesn’t have to be pretty, but don’t let it get ugly.

Then…

10 pushups
20 overhead walking lunges (45/25) (total)
30 sec plank

AMRAP in 12 minutes

I did the shoulder press today. My max is 140# which i'm really happy about considering my old one was 135. The weight doesn't have to move up a lot just as long as it's going in the right direction.

Deadlift was another exercise I'm extremely happy with today. I lifted 335 which is up 20 30# from my previous. (I thought my max DL was 315 when in reality after some fact finding it was actually 305. I'm very happy with improving my max deadlift by 30#). I did hit 345 once but that was nearly 2 years ago. 

The AMRAP was much more difficult than I had anticipated. I got 5 rounds with 20 reps into my 6th round. The oh walking lunges with a 45# plate over the head is killer on the quads. Awesome but very tiring. 

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I'm on a fasted day so far today. This is not a planned fast. I would call it more of an unplanned fast as I want to eat but didn't bring anything to work and I don't want to eat junk. So, I'm fasting.

20 deadlifts (245/165)
40 pullups
60 wallballs (20/14)
80 situps
100 double unders
500m row

1 round

19:22

I used 185# for my deadlift. I'm still nervous about my back although I think it's just fine. As long as I move around and stretch some during the day, it feels great. I got the first 10 pullups no problem then split them up. The wallballs pretty much sucked. I did 20, 10, 10, 5, 5, 10. It wasn't a bad way to break them up. Next was the DU which sucked really bad. I couldn't find my rhythm today. Usually I can knock out 30-40 in a row and today I was able to tie 10-15 together. Then there is the row. I struggled. I was gassed. I am weak. I haven't been to CF in a week and I know I could do better. It'll get there. 

WOD

Push Press 3 - 3 - 3 - 3
175 lb

20 KB swings (45 lb)
20 Pushups
20 Squats
5 rounds
13:58

1,000 m row after the WOD
3:58

Felt good today. The push press felt really good. I was able to only move one rep of 175. The metcon was good. My pushups struggled a little towards the 3rd set. KB swings also struggled.

My back is getting much better. I feel like I'm almost back to full form. As long as I keep stretching and moving  some here and there during the day I'm good.

Crossfit - 5:30 am
5-5-5 overhead squats

21 OHS
30 DU
15 OHS
40 DU
9 OHS
50 DU

rest 2 minutes and complete as many dead hang pullups as possible.
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OHS - 75 lbs 1 or 2 times.

During the workout I used 65 lbs and completed the first 21 and then a few of the next set then I dropped down to 45 lbs. My shoulders and middle section of my back are a little sore now. Not painful I can just tell I used different muscles and forced my shoulders to stretch.

DUs should have been easy but I struggled to get going on the first 30. Once I got to the last set of 50 I powered through all 50 unbroken.

Completed 7 Dead hang pullups
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Food log:
2 eggs
few oz of taco meat mixed in to eggs
1/2 Tbsp butter
1 pear
splash of salsa

WOD 2 from the games

9 Deadlift (155 lbs)
12 pushups hands off floor
15 box jumps

Today I didn't do as well as when I did it during the games. I only scored a 251 and before I scored 262. I felt like I was faster this time around but apparently I wasn't. It could have been the pushups and I think I was slower on the box jumps this time. Oh well, it was fun.

WOD

5-5-5-5-5 back squat
I started at 135 and made it to 265. I think I could have done more but wanted to quit since I haven't back squatted for a while.

10 wall ball
10 burpees
AMRAP 10 min
6 rounds 5 wallball

Everything sucked after using so much energy completing the back squat. The endurance was there, I just had a hard time getting the full squat and throwing a 20 pound ball 10 feet in the air.

I took yesterday off so was relatively fresh today.

Games WOD

30 double unders
15 power snatch 75 lbs
AMRAP 10 minutes

I got 5 rounds 25 double-unders. When I did this for the games I scored 241 and today's score is 250. I feel good that I increased by 9 double-unders considering the amount of time I've been in the gym in the last 6 months.

Eating has been pretty good. Last night I faltered with too much beer.

Clean & Pushups

5:30 AM
10 Cleans - 115# - Rx was 135#
20 pushups hands off the floor.
time: 22 something.

The cleans felt a little heavy. Mostly in my back and wrists after I got going some. I did the first 5 no problem then started to fatigue a little. It was fun completing the explosive movements again. They make a person feel powerful.

I've been eating fairly clean. I missed on Saturday and Monday. I didn't have many options so I took what I had available. My last weigh in was 190# which is already down about 5# from my previous weight.

Back at CrossFit

I'm back at CrossFit now. I will start going 3x per week and hopefully move up to 4-5x per week in by November assuming I feel good. Paleo is also going to be a huge focus. I'm tired of feeling like crap and need to get back into shape. I've never felt so good as when I go paleo. In addition to that I will be posting my food intake and crossfit workouts here.

I'd like to document my weight and measurements for a while too. I have let myself go a little and am sure I'm around 195#. My goal is to either be ripped at 195# or ripped at 185# by February 27, 2012. It will happen. I'm heading to Mexico and need to be in top performance mode by then.

Todays WOD:
10-19-2011 – Noon workout
1 pullup
2 deadlifts (bodyweight 185#)
3 situps
2 pullup
3 deadlift
4 situps

Increase reps each round.

AMRAP in 18 minutes
10 rounds +12 reps

Food intake
1.5 cups stew/soup... potato, stew meat, carrots, onion. (need to drop the potato)

Crossfit Total

We did crossfit total today. I felt good but the strength just wasn't there. I need to do some more heavy lifting. I've been going about 3 days a week but either not doing or missing the lifting days. My press stayed the same, squat went up by about 40 pounds and deadlift has gone down. I felt some stress in my lower back when performing the dead.

I'll get my lifts back up there. I need to do more lifting. That's simple enough.

My body weight has gone up as well. I'm hovering right around 197. I don't feel like that is too much but mentally I wish I was much lighter. At minimum 10 pounds.

Day 3

I traveled most of the day yesterday. I did pretty well.

Food
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3 - 1/4lb hamburger patties
2 - brats
some sunflower seeds

no workout.

I didn't eat any supper. So I could say I'm on a 15 hour fast.

Saturday I did have some ice cream and beer to celebrate the NCAA final four.

Day 2

Today I fasted for 16 hours then completed the below WOD in a fasted state. I waited to refeed for an hour after working out. I feel really good. My muscles are a little tired and fatigued from the workout but that's to be expected. All in all, good day 2.

Crossfit fasted
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AMRAP 15 minutes
9 deadlift - 155 lbs
12 pushups - hands come off the floor
15 box jumps - full extension, 24" box

Food
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3 eggs
olive oil
pork sausage
coffee

April Paleo Challenge

My wife and I started a paleo challenge for the month of April. I need to take some pictures but my weight is

193.5 lbs (home scale)

I'll weigh in at crossfit this morning because I think our scale is a few pounds shy.

April 1 food log
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7 or 8 oz pork loin
coffee

Workout log
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Crossfit
1000 m row
50 - 45lb thrusters
30 pullups

500 m row cooldown
15 more pullups

Crossfit Games WOD 1

Crossfit -
I participated in the first workout of the crossfit games open this last weekend. The WOD was 30 double unders and 75 pound power snatch AMRAP in 10 minutes. Based on what most were doing at my gym I was expecting 4 rounds. I ended up with 5 rounds and 16 double unders. This placed me right in the middle of the pack in my region. I'm not expecting much except improving fitness.

Today, one day after my workout, my back and shoulders are very sore.

Paleo -
Smoked an 8 pound pork loin, small ham and round steak. I'm excited to eat it. It should provide my food for the rest of the week. Tomorrow I'm going to weigh myself and starting April 1, my wife and I are doing a 30 day paleo challenge. At the end, we can book a trip to anywhere we want to go. I'm excited.