Archive for January, 2011

Monday 2011.01.31 Day 1 of the

January 31, 2011

Monday 2011.01.31

Day 1 of the Winter Paleo Challenge

Food Item     Servings     Cals
Wildcatch Salmon Jerky     1.00     110
Coffee     1.00     2
Aidells Chicken and Apple Sausage     2.00     320
Whole Foods Oven Roasted Brussels Sprouts     2.00     240
Wholly Guacamole Wholly Guacamole Classic     2.00     100
Larabar Chocolate Chip Cookie Dough     1.00     220
Wildcatch Salmon Jerky     2.00     220
A Taste of Thai Coconut Milk     3.00     420
Perfect Whey Protein Chocolate     1.00     110
Sauted Collard Greens     1.00     180
Slab Bacon     1.00     151
Chicken Breast     1.50     195

Details: http://www.livestrong.com/profile/goodsam/#ixzz1CgAHuBbd

Need to figure out a way to make this look prettier.

Monday 2011.01.31

January 31, 2011

Played with Level 2 class today 🙂

CrossFit Buy In
Burgener Warmup

CrossFit Workout of the Day
Courtesy of CrossFit New England
“Liquid Cocaine”
5 Rounds for time of:
5 Clean and Jerks (155, 105)
10 C2B Pull ups
12:40

Sunday 2011.01.30

January 30, 2011

 

Okaaay, here we go again.

Paleo Challenge Benchmarks

1RM Deadlift: 225.  Phoned this one in because lower back still sore from GHD sit-ups.

21-15-9 Medball Front Squats / Burpees — 4:24.

Friday 2011.01.28

January 28, 2011

CrossFit Buy In
Max Reps Handstand Push-ups
10, green+green bands on the high pull-up bar.

CrossFit Workout of the Day
Ten minutes to find your 1 Rep Max Jerk
130#.  Did a few too many warm-up rounds.

CrossFit Cash Out
3 rounds for time of:
400m Row
30 GHD Sit-ups
20 Overhead Walking Lunges, 45lbs.
19:45.  GHD Sit-ups scaled to 1/2 range of motion for last round because lower back feels crushed.

Snow Shoveling
One hour in icy terrain with puny shovel.  Ugh.  Need to find shovel that can withstand my abusive ways!  Also, this was not so much fun after the whole lower back crushing GHD action of earlier.  Sad.

Thursday 2011.01.27

January 27, 2011

Snow Shoveling

About 2 hours of extreme snow moving.  Basically moved 5’ tall snow mountain from one side of the street to the other.

Wednesday 2011.01.26

January 26, 2011

Morning Snow Shoveling
Not for time, exactly, but took about an hour to clear pathway, top of driveway, and sidewalks.

Snatch Practice
22×5
42×5
62×5
72×3
92×1
97×1
99×1
102xF, F, F, 1!

Bastardization of CrossFit Workout of the Day
4 rounds of exactly 3 minutes each:
Row 500m
Complete as many burpees as possible in the time remaining.
41 burpees completed in total.  Rowing an even 2:00 split pretty much every interval, so that’s good.  Burpees… 13, 9, 9, 10.

CrossFit Cash Out
100 Sit-Ups for time
3:03.  Apparently I was once able to do this sub-3.  I will come back.  I think maybe doing them unbroken is a strategic error once they start becoming really, really slow…?

Tuesday 2011.01.25

January 25, 2011

Back Squat
45x5x2
65×5
95×5
15×5
140×5
165x5x3

Press
45x5x2
65×5
75×3
85×1
90×1
95xF
Shoulda just left it @90.  Arms kinda fried from earlier exploits.  90 encouraging anyway since my 1RM prior to recent weakening episode was 97.

Monday 2011.01.24

January 24, 2011

Clean & Jerk Practice
115# on the minute for 5 minutes
120# on the minute for 5 minutes

Still have a weird mental block regarding jerks.  Dunno.  Fear putting it overhead.  Fail before even starting.  Dreadful.

CrossFit Workout of the Day
3 rounds for time of:
10 Deadlifts, 275lbs 175lbs
50 Double Unders
5:47

Sunday 2011.01.23

January 23, 2011

Back Squat Rehab, Cont’d.
45x5x2
65×5
95×5
115×5
135×5
160x5x3

Bench Press
45x5x2
65×5
85×5
105x5x3

Dips
7, 7, 7, red banded

Pull-Ups
3 rounds, nft:
5 snatch grip pull-ups
5 regular with pull-ups, chest-to-bar
5 close grip chin-ups
All strict green banded.

CrossFit Workout of the Day (from yesterday)
“Whitten”
Five Three rounds for time of:
22 Kettlebell swings, 2 pood 1.5 pood
22 Box jump, 24 inch 20 inch box
Run 400 meters Row 500m
22 Burpees
22 Wall ball shots, 20 pound 14 pound ball
29:04

Felt pretty okay.  Took it at a slow and steady pace — first round about 8:30, last round about 10:30 mins, so not too much drop off, although definitely started doing smaller sets by round 3.  Clear weaknesses, as always, box jumps and burpees.

Friday 2011.01.21

January 21, 2011

Rowing Rate Priority Test.  Review your 500m times. Use an average time as your rate ceiling. Row as long as you can at that rate or below without slowing down. Record how long you were able to sustain that rate. You should accumulate at least 10 minutes at that rate. This may take several attempts or one really long awesome attempt. For example, if your best 500m row was 1:42, then you should row as long as you can without going slower than a 1:42/500 pace. When you break the ceiling, then you should stop and record your time. Repeat this until you’ve rowed for a total of 10 minutes.

1:07, 1:20, 0:55, 1:05, 1:05, 1:05, 1:02, 0:55, 0:44, 0:42

@1:46 split.  Rested ~3 mins per interval.

That. Sucked.