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Posts Tagged ‘CrossFit’

December 24.

162.6.  Yay Christmas Eve!  Long day ahead… 🙂

Food:

Morning:  one slice of roast, some cashews, chocolate milk.

Dinner:  PILE of ham, some turkey, two T piles of corn, some very orange-y jello, two cookies, and milk.  A fair few bits of chocolate before/after dinner.

Workout:

12 Days Of CrossFit

  • 1 Burpee (40/30Rx)
  • 2 Push Press (40/30Rx)
  • 3 Front Squat (40/30Rx)
  • 4 Hang Power (40/30Rx)
  • 5 Deadlifts (40/30Rx)
  • 6 Box Jumps (24″)
  • 7 Pull ups
  • 8 Push ups
  • 9 Sit ups
  • 10 Squats
  • 11 KB swings (24kg/16 Rx)
  • 12:  Single 500m Row
  • *in pairs, each exercise must be completed by each partner before continuing

Scaling:  We (Jaime and I) used 19.6 for the lifts, 20″ box, and did ring rows instead of pullups.  My pushups were 4 ‘normal’ and 4 on knees per set.

Time:

Notes:

Hurting in left elbow during final row, and left knee on final few KB swings.  Tolerable, just starting to ache.  Might be time for a break. :/

LONG day out, nifty Christmas Eve, very tired and needing to go sleep before kiddo wakes us at *(@*^!%# early in the morning.  G’night! 😀

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December 23.

162.6.

Food:

Lunch: (finally!!!)  2 eggs and 3 slices of bacon.

Dinner:  roughly a pound of roast beef, 1c (+?) of peas, 1/2c of corn, both with butter.  1 glass of milk, 1 glass of chocolate-y milk.

Evening snack:  half-handful of cashews.  🙂

Workout:

Warm-up:  DU practice

Strength work:  Press  5 – 5 – 5 – 3 – 3 – 3

15kg – 20 – 25 – 28.5 – 30 – 31.6!

WOD:

“It’s only 250!”

  • 30 Handstand Push ups
  • 40 Pull ups
  • 50 KB Swings (24/16)
  • 60 Sit ups
  • 70 Burpees
  • *DNF cutoff at 20:00, due to our getting a late class start (stupid weather, stupid traffic. 🙂 )

Scaling:  1/2 reps throughout.  30kg + abmat for HSPU’s, green band for pull ups.

Time:  10:21

Notes:

Made eye of round roast tonight.  Turned out DELICIOUS.  Medium – rare in the middle, very yummy.

Workout posed some unexpected difficulties.  I was set to use a 12kg KB and go for full reps, but that 20:00 cutoff got me thinking.  I didn’t think I’d get under that time.  25:00 maybe, but would that still have been a good option?  I took the half-rep scheme and went up to Rx KB weight.

HSPU’s were good, 10, 5.  Pull ups were okay – 12, 6, 2; grip just wasn’t good enough to keep it to two sets.  KB swings gave me trouble, though.

o_O

At rep 17 my left knee (inside, near/under the kneecap edge) started twinging.  I DO NOT LIKE my knees twinging.  Especially my left one.  I got paranoid, and broke the swings, rubbed at my knee for a moment and went back at it.  The next two reps also hurt, and as I like my knees, I moved straight to sit-ups.  I went through 30 sit-ups easily and felt guilty and pissed at myself, and got in my last 6 reps to hit 25.  I am not happy with this… maybe I should’ve just rested until I felt my knee was okay, but I didn’t, and I’m fine with my decision… mostly.  I am at least happy that the final 6 reps were painless.  I suspect the old scar tissue was pulling funny or something… I’d tried shifting my stance, but that hadn’t helped earlier.  The rest did it.  I have no real idea what was happening.  *sigh*

Finally, burpees just sucked as usual.  Mostly sets of 5 with progressively shorter breaks, I kept trying to cut down the time in between.  It worked out.

I think I may just make a Thursday, if I’m awake enough for it.  🙂  I’d like to head in tomorrow before all the holiday craziness.

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December 22.

162.8.  Feeling crummy. 😦  More discomfort and body aches from things other than yesterday’s workout.  Don’t like getting sick.  *sigh*

Food:

Lunch:  2 eggs and 2.5 slices of bacon.

Snack-y crap:  A couple of small bits of halloween candy (It’s Almost Gone!!!) which admittedly helped me feel much better (sugar, refrigerated chocolate on a sore throat, sulky indulgence. 😉 )…

Dinner:  2 eggs, 3 slices of bacon and one sausage link, some hash browns, french toast.  Split a small sundae with the kids.

Workout:

Warm-up:  350m rowing (1:30ish), Double under practice

Strength work:  Back Squat  3 – 3 – 3 – 1 – 1 – 1

15 (x5) warm up;   35kg – 40 – 45 – 50 – 55 PR – 60 PR 65 PR67.5 OMG PRx3!!!!  (I’d have done the happydance if I had the energy and time. ;D )

WOD:

  • 21 – 15 – 9
  • Clusters (50kg/35 Rx)
  • Pull ups
  • *goal time 6:00 – 9:00
  • * cutoff time 12:00

Scaling:  20kg on the bar, green band for pull ups. 🙂

Time: 11:57!  JUST under the wire. 😉

Notes:  Jennie is the one who decided I needed to start at 35kg.  I wouldn’t have, given my own choice, but I’m glad I did. 🙂  My last 3-rep was 51.8?  I’ve also recently managed a Front Squat at 55.  I was content thinking of hitting 55 today, myself.  XD   She believes that next time ’round, I can hit 70 if I don’t clutter up the start of my sets by going too light and wasting effort.  She could be right… I’m looking forward to the chance to try. 😀  (72kg = current BW Back Squat!!)

Stuff:

Did feel better after hitting the WOD.  Couldn’t believe the PR’s!!  Or the general improvement.  This workout was referred to as “Like Fran, but with extra Suck.”  I must agree.

My old Fran time was 17:03, with 25kg on the thrusters and a black band for pullups.  Today the weight was a bit lighter but used for more work, I used the green band, and I still managed to drop a LOT of time.  Enough dropped time that I don’t think using 20kg vs. 25kg really figures into the equation a whole lot.

Still feeling kind of ‘sick’ – it’s that ‘off’ sensation in the back of the throat, and a dull feeling through the neck and some of the base of the skull and behind the eyes that seems to imply ‘swollen’ but doesn’t seem to actually BE swollen…  argh.

Tired.  Needing a good, full night’s sleep.  Last several have been a bit broken.  Going to be a long day tomorrow, but I am holding out hope that the evening will be punctuated by a large quantity of beef.  XD  As long as my plans don’t go awry, I think it will work out.  Wish me luck?

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December 21.

164.4.  *sigh*

Food:

Lunch:  one egg and 1.5 slices of bacon, one orange.

Dinner:  Spaghetti, including a second serving, with meat sauce.  The top half of one slice of garlic bread.  Some ice cream.

…Not much. 😦  Not feeling all that well, and run out of ‘small’ items.  It’s looking like lots of bacon and eggs for me tomorrow, which is okay.  Hoping my throat doesn’t start hurting worse. :/

Workout:

Warm-up: double under practice

Strength work:  Hang Power Snatch  5 – 5 – 5 – 3 – 3 – 3

15kg – 20 – 22 – 25 – 29.6 – 32.1 PR (for 3 reps, at least. 😉 )

WOD:

“Big Ben”

  • 21 – 15 – 9
  • Overhead Squats (50/35 Rx)
  • Box Jumps (24″)
  • * goal time 4:00 – 7:00
  • * Cutoff time 10:00

Scaling:  19.6kg for OHS, 20″ box.  Tried to keep form up on OHS and keep box jump breaks to a minimum, and short.

Time: 7:44

This hurt; quads and hamstrings mostly.  Hard to keep moving.  Trouble keeping breathing steady, as usual. :/  I think I did tolerably, though; most of my ‘wasted’ time was in box jumps.  🙂  OHS weren’t unbroken, but breaks were minimal – one short one per set, I think?

Cool-down-time:  35om rowing upstairs.  About 1:30.  Took it mostly easy, realized partway through that it felt weirder than I’d expected probably because the damper was set on 7.  🙂  That’s fine, a changeup was probably good for me anyway. 😀

Stuff:

Yeah, I think I’m coming down with something.  There’s that odd pressure in the back of my throat that sort of not-quite-aches through the back of my skull and under my ears and all that.  :/  Going to try and take it relatively easy and hope to squash it before it gets bad.  Must eat better tomorrow, appetite and sore throat or no.  Thankfully today it wasn’t too bad, nor constant, but I’m not going to hold out hope for tomorrow….

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December 19.

161.8.  *shrug*  Wish I’d slept better, but I’ll take what I can get.  Really wasn’t all THAT bad. 🙂

Food:

Morning:  1 little slice of turkey.

Lunch:  A bit of peach and cantaloupe, some (slightly breaded) chicken on rice, a few sweet potato ‘fries’, two bites of jello and a little dish of frozen yogurt.  I saw lots of things on the buffet tables that looked good, but tons of the stuff would’ve been problematic… crab rangoon, shrimp in lobster sauce, that sort of thing.  I decided to do what I could and not worry about the rest.  🙂

Afternoon:  One orange.

Dinner:  A variety of nifty items throughout the evening. 😉

Workout:

a few DU’s for a warm-up…

WOD:

TEAM SATURDAY!!!

“Team Super Dave Saturday”

  • In teams of two, complete for total reps (in some version of this order, here’s how we started…:
  • 5:00  Squats
  • 5:00 Row
  • 5:00 Sit-ups
  • 5:00 Double Unders
  • 5:00 Push ups
  • *  One team member working at a time

Teammate:  Jeff W.!  WHO FOUND HIS DOUBLE UNDERS TODAY!!! (Where were they, under the couch? 😉  And seriously, OMG how do you manage to do those backwards?!?  I still kinda don’t get it. ;D )

Total Reps:  577!

Debated doing a second WOD today but figured I’d not have the time.  *sigh*  Go figure, I wound up still there.  But I got other things accomplished. 🙂

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December 16.

160.6.

Food:

Morning:  small orange, a few cashews.  Last serving of ham.

Afternoon:  3/4 of an apple, a few more cashews, a few m&m’s.  Sadly meatless midday. 😥

Dinner:  2 large servings of pot roast, about 1/3 c of sliced carrots, 3/4 c of peas, 1/2 c of corn, a lot of butter on the latter two.  An orange, a few M&M’s and a glass of chocolate milk for dessert.  Me = HUNGRY (post WOD) but there just wasn’t enough meat left. XD

Workout:

Warm-up:  2x :20 row @ ~1:55 pacing (200m)

Strength work:  Back Squats 5 – 5 – 5 – 3 – 3 – 3

We were set to start from percentages of our 1RM, but I’ve not got one.  I went based on my old 3RM of 50kg…

15×5(warm up)  25kg – 30 – 35 – 42.2 – 47.2 – 51.8 PR!

WOD:

  • 12 – 9 – 6
  • Deadlifts (140/95 Rx)
  • Thrusters (60/40 Rx)
  • *goal:  4:00 – 7:00, DNF@ 10:00

Scaling:  Deadlifts at 65kg, Thrusters at 25.

Time:  8:49

I was debating between ~20 or 25 for Thrusters, Bill informed me I wasn’t allowed to go under 25. 🙂  I’d planned on 55 for Deadlifts but that got squashed, Bill also informed me that here, I was going heavier.  He pulled another pair of 5’s to add to my bar. 😀  (I’d have been within GOAL TIME at 55 or 60!  😉  ) But, yes, it was doable.  I lived. 😀

I HURT tonight.  That’s after a ton of stretching out today, AND foam rolling post-class, AND more stretching and massage at home.  I’m going to be a wreck tomorrow morning.  My back isn’t too sore yet, but it hurt well enough earlier, and it’s rather oddly stiff right now.  My legs don’t like holding me up.  🙂

As for the strength work, maybe I could’ve done 55.  I’m not sure, I think that third rep would have really been iffy, if I’d made it through two.  Something to think on, though. 😀

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December 15.

160.6 … woke up okay, but wanted to crawl back under the covers So Badly!  *sigh*

Food:

Morning:  4 slices of ham, one small orange, and a couple of cashew pieces.

Midday:  A few cashews, small cup of milk, a couple of M&M’s with the girls.  Gave serious thought here to eating more, but wasn’t particularly hungry, so cut off the snacking.

Dinner:  1/2 a bone-in porterhouse (MMM!), a large-ish pile of scrambled eggs (about 2.5 eggs worth?) with a bit of milk and cheddar, 1/2 slice of bacon, small glass of chocolate milk and a couple more M&M’s.

Workout:

Warm-up:  ~200m row, steadily faster pace.  Started ’round a 2:16 pacing, finished with a good sprint at 1:48 pacing.  Worked a few more minutes on double unders.

Strength work:  Hang Power Cleans   3 – 3 – 3 – 1 – 1 – 1  (starting about 55% of a 1RM, through 65, 75, 85, 93 to 100%.  Last on 10/19)

20kg -26.5 – 30 – 35 – 37 – 41.5 PR!

WOD:

AMRAP in 15:00:

10 Burpee Box Jumps (24″ Rx)

20 Sit ups

Scaling:  20″ box.  Working on moving steadily and continually.  (Y’know,  instead of using more height but wasting more time staring at it. 😉 )

Rounds:  5 +(10/0).

Missed one jump, otherwise, slow with a few short air-breaks (just enough time for one, maybe two good breaths).  Mostly in sets of 4-5.  Sit ups unbroken.

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