Archive for February, 2011

Monday 2011.02.28

February 28, 2011

CrossFit Workout of the Day

7 rounds for time of:
2 Clean & Jerks, 70% (105#)
5 Kettlebell Snatches each arm, 24kg 16kg
10 Box Jumps, 20” 12”
All sets must be unbroken.

9:35.

Stuck with 12” box because my rebounding don’t work so hot @20” ūüėȬ† Yet another thing I need to practice!

Saturday 2011.02.26

February 26, 2011

Exhausting weekend!

Hail To The Queen!

Workout #1: Max work in 5 minutes.  Choose between deadlift, clean, snatch.  Score = weight x deadlift reps x 2 + weight x clean reps x 4 + weight x snatch reps x 6.  You may swap weights / exercises once if desired.

Decided to do max reps snatch at 63#.  Made it to 69 reps.

Score = 63 x 69 x 6 = 26,082 ft-lbs.

Or, if you were to use my actual vertical reach which is closer to 7.5’ than 6’, 32,602 ft-lbs ūüėȬ†¬†

Workout #2: 1,2 punch – total time cap of 15 minutes
A.  2 minutes max reps thrusters at 73#.  For every rep under 25, you must complete 3 burpees.  Total penalty burpees must be done immediately after the 2 minute time cap and completed before moving to the next part of this workout.
B.  21-15-9 pull ups and sumo deadlift high pulls 73#.

Score: 32 thrusters; 9:34 pull-ups/sdlhp.

Really burned myself out on the thrusters.¬† The second part of the workout took me a full 3 minutes longer than it did in practice… sdlhp felt insanely heavy.¬† Need to work on my form!

Workout #3: Balls to the wall
10 minute AMRAP
2 wall climbs
10 medball clean wall balls 14#, 10ft target
20 double unders

Score: 5 rounds + 5 medball clean-wall balls.

Wall climbs surprisingly difficult/slow, but this went pretty well all-in-all, especially considering how tired everything felt after the first two events!

Ended up second overall which was a nice surprise!¬† I was definitely aided by having two events play to my “take this medium sized weight and pick it up as many times as you can in x minutes” strength.¬† And also by being placed in heat 4, which gave me the chance to watch a bunch of other people do each workout before I had to take a stab at it!

Tuesday 2011.02.22 Day 23 of the

February 22, 2011

Tuesday 2011.02.22

Day 23 of the Winter Paleo Challenge

breakfast    Almonds
breakfast    Coffee
breakfast    Lite Coconut Milk
breakfast¬†¬†¬† Wyman’s Frozen Wild Blueberries
lunch    Harvest Apple Pork Sausage
lunch    Poached Egg
lunch    Sauted Collard Greens
lunch    coffee with heavy cream
afternoon snack    Hot Tea
afternoon snack    Macaroons, Dark Cacao
dinner    Fresh California Salsa
dinner    Guacamole
dinner    Steak
evening snack    Coconut Milk
evening snack    Perfect Whey Protein Chocolate

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

Tuesday 2011.02.22

February 22, 2011

Practice for Hail To The Queen!

25 thrusters at 72# completed in 1:01.

Rest out to 2 minutes.

Then —
21-15-9 reps for time:
Pull-Ups
SDLHP, 72#

9:38.

Holy forearms!

Afterward some wall walk practice, a little medball clean – wall ball practice.

CrossFit Workout of the Day

For 10 minutes:
1 Clean & Jerk on the minute, 185lbs 130lbs
As many reps as possible of Double Unders

20 / 30 / 20 / 30 / 20 / 30 / 20 / 30 / 20 / 43 = 263

If I’d known how close I was to DelPex’s 268 I would definitely have pulled out a couple more reps ūüėȬ† Double unders felt really good.¬† Clean & Jerk was surprisingly awesome considering that my 1RM has historically been stuck around 135#.¬† Yay for feeling strong!

Monday 2011.02.21 Day 22 of the

February 21, 2011

Monday 2011.02.21

Day 22 of the Winter Paleo Challenge

breakfast    Coffee With Half And Half
breakfast    Ham
breakfast    Poached Egg
breakfast    Spinach
lunch    Coffee With Half And Half
lunch    Paleokit РSmall
dinner    Almonds
dinner    Avocado
dinner    Blue Cheese
dinner    Chicken Breast
dinner    Guacamole
dinner    Hard Boiled Eggs
dinner    Paleo Krunch
dinner    Romaine Lettuce
dinner    Romaine Lettuce
dinner    Slab Bacon
dinner    Sliced Turkey Breast
dinner    coffee with heavy cream
evening snack    Almonds
evening snack    Coconut Milk
evening snack¬†¬†¬† Wyman’s Frozen Wild Blueberries

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

Sunday 2011.02.20

February 20, 2011

C.R.A.S.H.-B. Regatta

Row 2K

7:29.1

2010 result — 7:31.0
Previous PR — 7:29.3

Although this was a solid result given how little rowing-specific training I have done, I was kinda hoping for a bit more of an improvement.¬† Went out at a 1:50 split and wanted to hold onto that.¬† Was going pretty well for the first 1000m or so… then things began to go downhill.¬† Still managed to sprint the last 200m or so under 1:50, but strayed up as high as 1:55 between 1000 and 1800m.¬† Quads were definitely still a little out of it from prior week of abuse.¬† I feel like with a couple weeks of rowing focus I could row this at least a few seconds faster.

Sunday 2011.02.20 Day 21 of the

February 20, 2011

Sunday 2011.02.20

Day 21 of the Winter Paleo Challenge

breakfast    Coffee With Half And Half
breakfast    Poached Egg
breakfast    Sausage
breakfast    Spinach
lunch    Apple, Raw
lunch    Banana
lunch    Paleo Krunch
afternoon snack    Almonds
afternoon snack    Paleo Krunch
dinner    Bacon
dinner    Grilled Skinless Chicken Breast
dinner    Mayonnaise
dinner    Romaine Lettuce
dinner    Swiss Cheese
dinner    hot dog, no bun
evening snack    Almonds
evening snack    Apple, Raw
evening snack    Peanut Butter

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

Saturday 2011.02.19 Day 20 of the

February 20, 2011

Saturday 2011.02.19

Day 20 of the Winter Paleo Challenge

breakfast    Egg Salad
lunch    Coffee With Half And Half
lunch    Paleo Krunch
afternoon snack    Buffalo Jerky
afternoon snack    Paleokit РSmall
afternoon snack    coffee with heavy cream
dinner    Bacon
dinner    Blue Cheese
dinner    Buffalo Burger Patty
dinner    Cherry Pie Larabar
dinner    Guacamole
dinner    Romaine Lettuce
dinner    hot dog, no bun

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

Friday 2011.02.18 Day 19 of the

February 18, 2011

Friday 2011.02.18

Day 19 of the Winter Paleo Challenge

breakfast    Chicken and Apple Sausage
breakfast    Coffee
breakfast    Poached Egg
lunch    Broccoli Saute Garlic And Oil
lunch    Grilled Salmon
lunch    Guacamole
lunch    coffee with heavy cream
afternoon snack    Buffalo Jerky
afternoon snack    Horseradish Sauce
afternoon snack    Roast Beef (deli)
afternoon snack    coffee with heavy cream
dinner    Broccoli Saute Garlic And Oil
dinner    Paleo Krunch
dinner    Pork Tenderloin
evening snack    Almonds
evening snack    Lite Coconut Milk
evening snack¬†¬†¬† Wyman’s Frozen Wild Blueberries

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

Thursday 2011.02.17 Day 18 of the

February 17, 2011

Thursday 2011.02.17

Day 18 of the Winter Paleo Challenge

breakfast    Chicken and Apple Sausage
breakfast    Coffee
breakfast    Poached Egg
lunch    Broccoli, Steamed
lunch    Guacamole
lunch    Romaine Lettuce
lunch    Sliced Turkey Breast
lunch    coffee with heavy cream
afternoon snack    Poached Egg
afternoon snack    Sauted Collard Greens
afternoon snack    Southern Pulled Pork
afternoon snack    coffee with heavy cream
evening snack    Blueberries, Raw
evening snack    Buffalo Jerky
evening snack    Coconut Milk
evening snack    Paleo Krunch
evening snack    Strawberries

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