Back Squats
2-2-2-2-2-2
115-135-155-185-195F
60 seconds of jump squats: 21; tabata top-to-top push ups: 53
Food: Back on track… made a london broil… freakin awesome!
2009/03/31
Monday — 30 March 2009
Three rounds for time:
Run 800 meters (in my case Shuffle)
21 Toes-to-bar (knees to waist)
21 Deadlift, Bodyweight (165 lbs rds 1 & 2, 135 lbs rd 3)
34 Minutes, 40 Secs.
Man, that was a tough one… but i gutted through it!
Food… I wasn’t hungry till the afternoon… it was a mess hitting my blocks:
Saturday — 28 March 2009
Weighted Pullups:
1-1-1-1-1
B-B-T-B-2T
Special Sauce: 2K Row, 36 OHS, 36 Burpees, 36 Pushups – 20 Mins, 10 Secs
Seriously, I cant even do a pullup yet… so i did try with the tan band, and I just about got it! Give me a few weeks! Did get it with 2 Tan bands! Special Sauce — my 2K row was at about 9 mins — i was in the middle of the pack on my heat! Woohoo… ROM not so good on OHS, and burpees and pushups sucked!
Food! Well it was Saturday, and I was running around… not exactlyZone, but tried to keep it Paleo — lunch atRocklands — meat, beans and cole slaw… dinner at Ray’s the Steaks — filet mignon and the spinach.. . lots of guiness!
Friday — 27 March 2009
Five rounds for time
15 Barbell Lunges, 95/75 lbs
10 Ring push ups
This was tough… I started off 75 lbs, but my legs were still dead from the WODs earlier in the week, I took it down to 65 lbs… my range of motion still sucked but I gutted through it. Ring dips, I moved the rings up so i could do them — ROM wasn’t that great, but its coming along. I think I finished last at 16 something.
Food: Read that chili can be very zone/paleo… so i made up a batch Thursday night, and used it as my staple today… seriously, my chili sucks… but its edible (I needed to add more liquid)… the next batch will be better!
2009/03/27
Wednesday — 25 March 2009
“Karen and Grace’s Playdate”
AMRAP 15 minutes:
3 Clean and Jerks, 75 lbs
15 Wallball, 16 lbs
7 Rounds Plus 2 C&Js (i did 75 lbs… should go way up). Wall Balls Suck… was doing 5 at a time…
Food Log:
2009/03/24
Tuesday — 24 March 2009
WOD:
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds
Rest 1 min
Tabata L-sits
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20/16 lbs
Lowest number of reps for Hollow Rocks — 6, Squats — 12, and Medball Cleans — 4.
Brutal Workout! But, I think I am improving…
Food: Slightly over in fat, under in Protien and Carbs… I forgot to thaw something out to eat for dinner… so, I had a salad with bacon bits… it was actually very good!
2009/03/23
Monday — 23 Jan 09
AMRAP in 15 mins
Run 400m
40 Box Jumps
Rest
Max Deadhang pull-ups
3 Rounds, 7 Pullups with Green Band (did first 10 Box Jumps Rx, after that did step ups… it would have taken forever otherwise… need to work on box jumps)
Food: I bought that Greek Yogurt at Trader Joe’s (had been hearing about it for over a year)… so I mixed it with strawberries and slivered almonds… it tasted OK… i prefer cottage cheese though… heres what i observed — my body needs an infusion of protien in the morning… I didn’t get it… I was starving by 11:30am… eggs and some sort of meat is required to hold me over in the morning. Anyway, I was hungry the rest of the day as a result. Here is the food log:
2009/03/22
Sunday — 22 March 2009
Rest Day
However, I now have a plan to get a pull-up – “Grease the Groove”
So, I was reading the workout comments on the PCF site a couple of days ago, and someone, I cannot remember who referred to “greasing the groove” on the pushups to improve volume, etc. Anyway, I Googled “grease the groove” and came up with this result:
http://talkback.stomp.com.sg/forums/showthread.php?t=10779
So, armed with this forum thread, I have vowed to train for that elusive “pullup.” Yesterday, I went to Dick’s Sporting Goods and purchased the “Iron Gym” for $29.00
So, now, every time I head to the bathroom, I should do a couple “flexed arm hangs”
Stay Tuned!
Food: No comment, except that it wasn’t terrible…
