“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:
2009/03/27
Wednesday — 25 March 2009
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…
Saturday — 21 March 2009
Thrusters
3-3-3-3-3-3
75-95F-75-75-85
Interesting WOD in that my technique sucked, hence the failure… went back to starting weight and focused on technique… got it improved that way! I learned that the following link has great video instruction:
http://www.againfaster.com/the-micd-instructor/
Also, I can put my Golds Gym Membership to use by going into their gym and working on technique when things aren’t so busy there.
Sidharth also gave us a Mini-Wod:
3 Rounds of:
Lap Around Block (220M Approximately)
12 KB Swings (16KG)
6 Pullups (Assisted with Blue Band and Box)
9:20 something
Food Log:
2009/03/20
Friday — March 20, 2009
For Time:
Run 800m
50 Lunges
50 GHD Sit ups (Subbed Situps)
50 Ring dips (With Green Band — Next Time Blue Band)
50 Box jumps (Step Ups, I was beat)
50 Spider lunges
50 Squats
50 Kettlebell Sumo deadlift high pulls, 25 lbs (Should Go Higher Next Time)
Run 400m
30:06.
That was truly challenging! I was spent!
Food:
Bottom Line is the scale goes down slow… but my clothes tell the true story! I am really leaning out… I saw this on the CrossFit Forums Today: “Unforging Elite Fatness” LOL
2009/03/19
Thursday — 19 March 2009
OK… it is Officially On: No More Screwing Around for the next 30 Days at least!
AMRAP in 15 mins
5 Ring pushups (subbed parallettes)
6 Medball cleans, 20 lbs
15 Situps
8 and 1/3 Rounds.
Food:
Wednesday — 18 March 2009
This was officially my day to start not screwing around… But, a friend of mine needed my help in the afternoon… which took up most of the afternoon and early evening, and i want to do 3 on/1 Off for 30 days… and eat perfect Zone/Paleo… so I decided to start on the 19th! Slept 10.5 Hours though!
Tuesday — 17 March 2009
St. Patrick’s Day — Was a Total Day Off… Even ate bread, so I could hang!
Monday – 16 March 2009
Workout
For Time:
50 Ring Dips
50 Single Unders and 25 Tuck Jumps
50 Push-ups
50 Single Unders and 25 Tuck Jumps
50 Handstand Push-ups
50 Single Unders and 25 Tuck Jumps
23:40something
Interesting to Note: I cranked out 20 ring dips in a row with the greem band! Definitely getting stonger!
