Buiding the run base with an easy 2 mile run with 6 lbs in the weight vest. I decided not to do a lot of runs with the weight vest but I had to try the new toy! I'll do some short shorter runs with the vest (1-2 miles). Maybe some hill repeats with it but long runs will be sans weight vest.
Meals:
Same breakfast as yesterday: An hb egg, a string cheese, 2 macadamias and a cup of chocolate milk.
1100- some grapes and almonds
1230- turkey and cheese sandwich on a slice of bread with some light mayo, an apple and some nuts
630- 5 oz of tilapia, seared with some salt, lemon and butter, strawberries and a glass of wine
Evening snack: ??? I may treat myself with 2 blocks of chocolate chips and some peanut butter? We'll see...
Tuesday, January 8, 2008
Monday, January 7, 2008
Sandbags, Muscle Ups and the Zone
Started the Zone this week. Dabbled in it before, but now time to "dial it in"! I consulted a nutritionist a coupla years ago before doing the St. Croix half ironman to help out with cramping problems and a tough course. I knew nutrition would be a big part of this race so I wanted to consult a professional. The nutritionist was nice enough and had some good advice but didn't really give me good insight into why we avoided some foods and focused on others. It was more of a "do A, B and C, and you should be good". I have seen a lot of the x-fitters start and continue with the Zone so I decided to do some research on it and read a good bit about it and I buy what I am reading. Now to put it into practice and see how it helps. My first assessment that it utilizes portion control and balance to create a hormonal response and achieve a positive mental and physical energy. Anyway, at the end of the day I will track and comment. Okay, on to the workout:
Muscle Up WOD:
[80lb Sandbag Shoulder + 2 sandbag squats] x 6
Muscle-ups x 6
*5 rounds for time*
Total time: 22:35
That sandbag is heavy and awkward. Different change of pace. It hurt but I liked it. Muscle ups felt pretty good. First round cranked out 6. The second round did 5 and then 1. The final 3 rounds were 3s, 2s and a coupla singles to finish up. I like the muscle up tip. Elbows in and pull to the sternum. Pull high at the chest leaves little room for error if you don't have enough speed. I'll work on the the pull to transition from the sturnum.
Meals:
900am - 1 hard boiled egg, a string cheese, 12 almonds and 16 oz of chocolate milk. 4 blocks
1100am - medium 1% latte, 6 almonds. 2 blocks
1230 - turkey and cheese sandwhich on 1/2 slice of bread, 12 almonds and an apple. 4 blocks
500 - 2 slices of cheese and 6 almonds. 2 blocks
730 - Zone Cheeseburger and a macadamia nut. 4 blocks
Need to be better about incorporating "favorable" carbs vs. the unfavorable, however if I keep them w/in the alloted blocks, it will be a good way figure out portion sizes of the unfavorables when traveling.
Muscle Up WOD:
[80lb Sandbag Shoulder + 2 sandbag squats] x 6
Muscle-ups x 6
*5 rounds for time*
Total time: 22:35
That sandbag is heavy and awkward. Different change of pace. It hurt but I liked it. Muscle ups felt pretty good. First round cranked out 6. The second round did 5 and then 1. The final 3 rounds were 3s, 2s and a coupla singles to finish up. I like the muscle up tip. Elbows in and pull to the sternum. Pull high at the chest leaves little room for error if you don't have enough speed. I'll work on the the pull to transition from the sturnum.
Meals:
900am - 1 hard boiled egg, a string cheese, 12 almonds and 16 oz of chocolate milk. 4 blocks
1100am - medium 1% latte, 6 almonds. 2 blocks
1230 - turkey and cheese sandwhich on 1/2 slice of bread, 12 almonds and an apple. 4 blocks
500 - 2 slices of cheese and 6 almonds. 2 blocks
730 - Zone Cheeseburger and a macadamia nut. 4 blocks
Need to be better about incorporating "favorable" carbs vs. the unfavorable, however if I keep them w/in the alloted blocks, it will be a good way figure out portion sizes of the unfavorables when traveling.
Thursday, January 3, 2008
Happy New Year
First work out of 2008!
Warmup:
3 rounds of
50 seconds of Medicine Ball Squat Cleans
50 seconds of Cals
Short Circuit:
AMRAP in 3 minutes
Medicine ball squat clean thruster and Slam!
Workout:
2 rounds
Max Chinups
Round 1: 25
Round 2: 15
2 rounds
Max Pushups
Round 1: 45
Round 2: 15
Strength, Power, Skill:
5 rounds
Sumo Deadlift High Pull x 10 reps
I finished at 95lbs
Thank you Adrienne for the cut and paste. The end of year goal x-fit goal was 10 muscle ups and 40 chins. I finished with 9.88 muscle ups and a well under 40 chins for the year. Today I hit a very meager 25 chins. I lost my grip in the early 20s but wasn't feeling anywhere near 40. One thing to note, is that im not sure where to keep my calluses, pinched under the bar or stay more on the finger tips. Today, I pinched the calluses under the bar and the grip didn't feel good. Maybe it's the few extra pounds i put on over the holidays but i think i'll mess around with it to find something more comfortable. I definitely need to get my groove back on the chins. Some pour chinup numbers the last coupla maxes. Let' reset the chins goal to a PR by feb.
I need to get out my race and workout schedule. Tri training will start and need to figure out my routine so I can start crushing some old results!
Warmup:
3 rounds of
50 seconds of Medicine Ball Squat Cleans
50 seconds of Cals
Short Circuit:
AMRAP in 3 minutes
Medicine ball squat clean thruster and Slam!
Workout:
2 rounds
Max Chinups
Round 1: 25
Round 2: 15
2 rounds
Max Pushups
Round 1: 45
Round 2: 15
Strength, Power, Skill:
5 rounds
Sumo Deadlift High Pull x 10 reps
I finished at 95lbs
Thank you Adrienne for the cut and paste. The end of year goal x-fit goal was 10 muscle ups and 40 chins. I finished with 9.88 muscle ups and a well under 40 chins for the year. Today I hit a very meager 25 chins. I lost my grip in the early 20s but wasn't feeling anywhere near 40. One thing to note, is that im not sure where to keep my calluses, pinched under the bar or stay more on the finger tips. Today, I pinched the calluses under the bar and the grip didn't feel good. Maybe it's the few extra pounds i put on over the holidays but i think i'll mess around with it to find something more comfortable. I definitely need to get my groove back on the chins. Some pour chinup numbers the last coupla maxes. Let' reset the chins goal to a PR by feb.
I need to get out my race and workout schedule. Tri training will start and need to figure out my routine so I can start crushing some old results!
Friday, December 21, 2007
Muscle Up Max and Cindy
Possibly my last crossfit before the end of the year, so I decided to, and suckered Chriss, into a muscle up max before class. The end of the year goal was 10 but I fell an arm-lock shy of it! Worked through 9 but on the 10th, I couldn't straighten the arms to say it was a complete muscle up. We may be in on the 31st for the absolute last workout of the year, in which I may try a chin up max. If not we'll go for 10 again.
Cindy- 18.33 PR
Cindy- 18.33 PR
Friday, December 14, 2007
Muscle Up workout
20 box jumps
10 kettle bell high pulls- 70lbs
5 muscle ups
5 rounds for time.
Final time was about 21 minutes. Flew through the first 3 rounds with non-stop muscle ups. Come round 4, I lost my false (sp?) grip and was pumping out 2 and then 1 at a time. Noticing a trend with myself. Once fatigue sets in, I loose my technique. With muscle ups, once you loose that false grip and the rings start flaring out you're screwed. Gotta remember the speed and power toward the end of workouts and overcome the lazy technique fatigue factor . The LTFF if you're nasty.
BTW- I think Chriss, Vinnie and I lucked out on this one. The normal workout looked nutz!
10 kettle bell high pulls- 70lbs
5 muscle ups
5 rounds for time.
Final time was about 21 minutes. Flew through the first 3 rounds with non-stop muscle ups. Come round 4, I lost my false (sp?) grip and was pumping out 2 and then 1 at a time. Noticing a trend with myself. Once fatigue sets in, I loose my technique. With muscle ups, once you loose that false grip and the rings start flaring out you're screwed. Gotta remember the speed and power toward the end of workouts and overcome the lazy technique fatigue factor . The LTFF if you're nasty.
BTW- I think Chriss, Vinnie and I lucked out on this one. The normal workout looked nutz!
Monday, December 10, 2007
Proficient Cindy
Warmup:
3 Rounds - 30 seconds each:
Jumping Jacks
Wall Ball
Shuffle Splits
Slamball
Hops
CrossFit Kettlebell Swings
WOD:
"Proficient Cindy"
10 Chinups
10 Pro Pushups
10 Front Squats - 105lbs
10 Squat Jumps
Final Output: 6 rounds in 22:16
A loaded Cindy. First few rounds felt great but gassed hard toward the end. I attribute most of it to not running and bad diet. Looking forward to start my tri training again. I'd like to start it asap but with the holidays and a busy work schedule, consistency just won't happen. Come new years, swim/bike/run and Zone! Start sending me your zone recipes!
3 Rounds - 30 seconds each:
Jumping Jacks
Wall Ball
Shuffle Splits
Slamball
Hops
CrossFit Kettlebell Swings
WOD:
"Proficient Cindy"
10 Chinups
10 Pro Pushups
10 Front Squats - 105lbs
10 Squat Jumps
Final Output: 6 rounds in 22:16
A loaded Cindy. First few rounds felt great but gassed hard toward the end. I attribute most of it to not running and bad diet. Looking forward to start my tri training again. I'd like to start it asap but with the holidays and a busy work schedule, consistency just won't happen. Come new years, swim/bike/run and Zone! Start sending me your zone recipes!
Wednesday, December 5, 2007
Fran
21 barbell thrusters
21 chin ups
15 barbell thrusters
15 chin ups
9 barbell thrusters
9 chin ups
95lbs thrusters
Final time: 7:20ish
First of all, i don't know who started naming these workouts after people but if I ever meet Fran, we are gonna have some words. Anticipation of this workout reminded me of wrestling season. Everybody was a bit edgy, sizing up weights and calculating the number of steps between the barbell and the chin up bar. A heavier warm up but not too heavy, so you can save it all for Fran. Final set up of the squat barrier, you step in the middle of the mat...
"Joel, you ready to wrestle?"
"Fran, you ready to wrestle?"
"Shake hands..."
"Wrestle!"
21 chin ups
15 barbell thrusters
15 chin ups
9 barbell thrusters
9 chin ups
95lbs thrusters
Final time: 7:20ish
First of all, i don't know who started naming these workouts after people but if I ever meet Fran, we are gonna have some words. Anticipation of this workout reminded me of wrestling season. Everybody was a bit edgy, sizing up weights and calculating the number of steps between the barbell and the chin up bar. A heavier warm up but not too heavy, so you can save it all for Fran. Final set up of the squat barrier, you step in the middle of the mat...
"Joel, you ready to wrestle?"
"Fran, you ready to wrestle?"
"Shake hands..."
"Wrestle!"
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