14.1 - 30 Double Unders 15 Snatches at 75lbs - 10 minute AMRAP

Same as 11.1 where I did 297 reps.  So 3 years later, I did 298 reps.  The difference was that broke the double-unders 1 rep later.  Maybe I over paced it by breaking up the snatches 6-5-4 from the beginning.  I'll do it again on Monday.  This time I'll redline it from the beginning and see how it goes.

And 5 years later...

Dug this up during a rabbit hole of looking at some crossfit videos.  Crazy to look at the workouts and results.  Still crossfit'ing, not racing and definitely not 35 years old any more.  This year I turn 40 and will actually give the games a try.  I am probably about 75% of where I wanted my fitness to be at this point, but with two 5 year old kids, two puppies and sort of a new job, I can't complain too much. 

This is my attempt to journal my run at the Crossfit Games 2014, Masters style.  Just to kick things off, a quick recap of what I wanted to do to get ready for my assault on the Crossfit Open 2014 followed by what I actually did to get ready:

What I wanted to do:

Summer of 2013:  Get strong.  Lift heavy, put on weight and increase my max lifts
Fall of 2013:  Get my metcon in check.  Run/Bike to work.  Get in some longer runs.  Generally work on metcons.
Winter 2013/2014:  Amp up the work outs.  Zone and cut out the drinking.

What I ended up doing:

Summer 2013: Crossfit Wods 3-5 x Week.
Fall of 2013: Crossfit Wods 3-5 x Week.
Winter 2013/2014: Crossfit Wods 3-5 x Week.  Amped it up a little bit.  In February zoned a little bit and went a few days in a row without drinking.

Best laid plans...  That being said, I feel pretty damned good.  My goal is to make the top 200 so I can get into the next set of workouts.  If that happens, I'll go real hard at the qualifying workouts but I have no visions of getting into the top 20.  I really think getting into the top 200 will be a stretch but I will go for it.  I am healthy, fairly fit and just about 40.

Let's see how it goes.  That being said, I am about to close up shop to go to happy hour and my buddy Paul's 40th birthday dinner.  Not starting off well, but this isn't any different to how I have been training!!!

And a year later...

Wow, it looks like a year since my last post. You can check out kjadoption.blogspot.com to see what I've been up to during that time. So keep checking up on the Angeles family there but this will be my training log for 2009.

Workout: 7pm - 1 hour on the bike trainer
Breakfast: egg, cheese and canadian bacon burrito with some macadamias - 3 carbs, 4 protein, 4 fat
Lunch: 3 steak soft tacos - roughly 5 blocks of carbs, protein and fat
Snack: string cheese, grapes. 1 protein, 1 carb
Dinner: Machacha Steak and Cheese Wrap, Macadamias and a beer. 4 blocks of carbs, protein and fat.

Tomorrow: Hope to get a swim at lunch and 5pm xfit. Let's see how it goes...

Week of January 21-January 25

Monday- MLK Day Group Workout
Meet the Spartans
25 Chins
50 Pushups
75 Push Press
100 Squats
75 Sumo Deadlift Highpulls
50 Pushups
25 Chins
Total Time: 24:53
Epic! My first 300 workout. Felt great! Zone starting to pay off! Dropped a good 5lbs and feel great! Keeping with 4 block meals and 2 block snacks, but find my self moving some blocks into meal times and doing some 1 block snacks. Still playing with it, but getting more efficient with eyeballing. Doing favorable carbs during the day but sneaking in some unfavorables at night. The thought is if I keep it within the acceptable portions, at the end of the day the body breaks down the favs and unfavs the same, so why not keep yourself a little sane with some tasty carbs:-)

Tuesday- Swim
Jack and I did prolly 1200 meters. 200 swim, 200 kick, 200 pull, 200 swim warm up. Some amount of drills, finger tip drags, # of strokes, etc... Still working on building the base.

Wednesday - 30 muscle ups for time
10:52
Decided to go for a max. I hit 10! I was very very very very close to 11. Again, just missed at the top of the lock out. Looking forward to Chriss' muscle workout next wednesday.

Thursday - 5k run with 6lbs in the weight vest. Still a little frigid but good to get the legs moving again.

Friday - Handstand work Great skill day. Never worked the set up and balance. Thanks Andrea for some great tips and cues!

Saturday/Sunday - LAZY. Did a whole lot of nothing workout related and drank too much wine on Saturday night but im back on for next week!

Workouts of the Week

Thursday- Morning swim. Needed a day off from crossfit. The body is sore!
wu: 100 swim, 100 kick, 100 swim
main: 1x200, 100 kick, 2x100 drills (25 swim, 25 right hand, 25 left hand, 25 catch up)
cd: 100

A few laps in the pool felt good. Even suckered Jack into a dip in the pool. Body is still pretty sore, especially the abs. I like the thursday morning pool. It'll be a good workout in the mix of the week.

Wednesday- Sydney
5 L-sit Pull Ups
10 plyo push ups
15 pistols
AMRAP in 30 minutes
total- 11 rounds.

L-sit chins just tear up the abs. My abs haven't been this sore ever. wow.

Tuesday- Muscling Fran
9 thursters
6 muscle ups
5 rounds for time
time- 16:25ish

Ouch. First round, 6 straight mu's. Second round, 3, 2 and then 1. Third round, 2, 2, 1.5, 1, 1. then some amount of 2s and 1.5s and 1s. Felt good on the transition but couldn't lock out a few at the top. Definitely feeling stronger though.

Monday- Overhead Squats and a quick circuit
10x OHS max effort. 95lbs
10 rounds or 10 minutes
10 big box jumps
10 jumping slam balls
10 kettlebell high pulls
total- 7 rounds

A week and a half in the Zone

So the zone has been going well. We are getting the hang of the blocks and putting together some easy meals and snacks. Karen and I would both agree that breakfast, lunch and snacks are pretty easy and the timing of the meals give us good energy. The problem is with dinner. Dinner at our house is usually the time where Karen puts together an incredible meal and we catch up on our day. We generally eat healthy but the size of a 4 block or 3 block meal is pretty small compared to how we used to eat. Also, haven't found great zone dinner recipes. We have found good recipes but nothing GREAT. That said, we have been really good for almost two weeks. We definitely do a night off, which helps with the monotony. We are thinking of looking at some of our favorite dinner recipes and see how we can Zonify them. I find come up with something good, i'll be sure to post it!

Run base building

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...