Weight is up this week, but still down 1 lb from two weeks ago. % body fat took a dive in the right direction this week. I'm not going to read much into this. My main concern is that the numbers trend in the right direction over time.
HABIT REVIEW
1. Keep hydrated: MARGINAL PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS
I've actually been doing pretty well nutrition-wise for breakfast. Lunch is still off, and dinner/after work food is hit-or-miss. I'll add in 'eating well at breakfast' this week (realizing this has as many meanings as people that answer the question). I hope to go into this more later.
---------------
Last Week
Weight: 300.8
%BF: 38.9
Waist: 55
This Week
Weight: 303.2
%BF: 36.1
Waist: 55.125
Difference
Weight: +2.4
%BF: -2.8
Waist: +0.125
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Monday, June 28, 2010
WOD - 100628
WOD:
3 HSPU
5 Power Cleans Men 155 Women 105
7 Pull ups C2B
7 Rounds
MODS:
3 Strict Press (75lbs)
5 Power Cleans (115lbs)
7 Pull ups (black band)
7 Rounds
20:18
NOTES:
Felt I could test the back a little more with 115lb for the power cleans. Dropped and reset after every rep though to focus on form and not test it too much. Suprised myself on the pull-ups. The first couple felt like they were close to C2B. Last three rounds or so hands got sweaty and hard to keep a grip. Didn't feel I could kip hard and keep the grip.
3 HSPU
5 Power Cleans Men 155 Women 105
7 Pull ups C2B
7 Rounds
MODS:
3 Strict Press (75lbs)
5 Power Cleans (115lbs)
7 Pull ups (black band)
7 Rounds
20:18
NOTES:
Felt I could test the back a little more with 115lb for the power cleans. Dropped and reset after every rep though to focus on form and not test it too much. Suprised myself on the pull-ups. The first couple felt like they were close to C2B. Last three rounds or so hands got sweaty and hard to keep a grip. Didn't feel I could kip hard and keep the grip.
Saturday, June 26, 2010
WOD - 100625
WOD:
10 1-arm Choppers
10 1-arm KB Cleans
10 1-arm Rack Squats
10 1-arm KB Push Press
(Repeat with your other arm)
Run 400m
3 Rounds
21:04
35lb kettlebell
Felt kind of beat down before this workout. Also felt something in my right heel while practicing double-unders after the workout. Stopped immediately. May have to modifiy running and jumping stuff for awhile. We'll see how it goes.
10 1-arm Choppers
10 1-arm KB Cleans
10 1-arm Rack Squats
10 1-arm KB Push Press
(Repeat with your other arm)
Run 400m
3 Rounds
21:04
35lb kettlebell
Felt kind of beat down before this workout. Also felt something in my right heel while practicing double-unders after the workout. Stopped immediately. May have to modifiy running and jumping stuff for awhile. We'll see how it goes.
WOD - 100624
WOD:
20 minutes to find...
1 Rep Max Snatch or Power Snatch OHS
Then...
100m Object Carry (Must be shouldered)
30 Banded or GH Situps
4 • 3 • 2 Rounds
MODIFICATIONS:
1 Rep Max Power Snatch
(Not wanting to test the lower back on any kind of 1RM squat yet.)
135lbs.
Felt mostly confident at 115 because this was my previous 1RM. 125 was pretty hard, but felt confident enough to try one more 10 lb jump to 135. The 135 felt kind-of scary. I don't know how I got it overhead, but it happened. I can't imagine it was pretty. :)
-----
100m 50lb med ball carry/run - shouldered (this med ball is nicknamed BAMF)
30 Situps
4 Rounds
11:24
Focused on continually moving throughout. Short and dirty workout, there's no reason to stop anywhere. Got some practice doing the situps while sucking a lot of air. Managing my breathing allowed me to keep going on these.
20 minutes to find...
1 Rep Max Snatch or Power Snatch OHS
Then...
100m Object Carry (Must be shouldered)
30 Banded or GH Situps
4 • 3 • 2 Rounds
MODIFICATIONS:
1 Rep Max Power Snatch
(Not wanting to test the lower back on any kind of 1RM squat yet.)
135lbs.
Felt mostly confident at 115 because this was my previous 1RM. 125 was pretty hard, but felt confident enough to try one more 10 lb jump to 135. The 135 felt kind-of scary. I don't know how I got it overhead, but it happened. I can't imagine it was pretty. :)
-----
100m 50lb med ball carry/run - shouldered (this med ball is nicknamed BAMF)
30 Situps
4 Rounds
11:24
Focused on continually moving throughout. Short and dirty workout, there's no reason to stop anywhere. Got some practice doing the situps while sucking a lot of air. Managing my breathing allowed me to keep going on these.
WOD - 100623 - Cindy
Hmmmmm... schedule got thrown off this week, so getting a workout in at the gym on Tue. just didn't work out. (HA - I didn't even do that on purpose. That's just how naturally funny I am. ;-) ) 2nd workout this week was Wed. evening after work. Nice to work out with some people that I don't normally see.
WOD: Cindy
5 Pull ups
10 Push ups
15 Squats
AMRAP in 20 min.
(AMRAP = As Many Rounds As Possible)
MODIFICATIONS:
5 Jumping pull-ups
10 Push-ups on knees
15 Squats
12+3 rounds
- Up from 10 rounds even and using ring-rows almost a year ago.
Cindy Example...
Shows a mod of using ring-rows instead of pull-ups. Noticed a lot of 'snaking' on the one person's push-ups. (If you're doing that right from the beginning of a workout, you might want to modify and do push-ups on the knees until you build up enough core strength.)
WOD: Cindy
5 Pull ups
10 Push ups
15 Squats
AMRAP in 20 min.
(AMRAP = As Many Rounds As Possible)
MODIFICATIONS:
5 Jumping pull-ups
10 Push-ups on knees
15 Squats
12+3 rounds
- Up from 10 rounds even and using ring-rows almost a year ago.
Cindy Example...
Shows a mod of using ring-rows instead of pull-ups. Noticed a lot of 'snaking' on the one person's push-ups. (If you're doing that right from the beginning of a workout, you might want to modify and do push-ups on the knees until you build up enough core strength.)
Monday, June 21, 2010
Progress Monday - 100621
Well the first week's results are in and things are off to a good start. Yea! I'm kind of suprised actually since the main thing I focused on changing last week was keeping myself hydrated. (See yesterday's post for more details.) I think I'll continue with more of the same this week to help solidify the habit before adding in anything else.
---------------
Last Week
Weight: 304.2
%BF: 39.6
Waist: 55.125
This Week
Weight: 300.8
%BF: 38.9
Waist: 55
Difference
Weight: -3.4
%BF: -0.7
Waist: -0.125
---------------
---------------
Last Week
Weight: 304.2
%BF: 39.6
Waist: 55.125
This Week
Weight: 300.8
%BF: 38.9
Waist: 55
Difference
Weight: -3.4
%BF: -0.7
Waist: -0.125
---------------
WOD - 100621
WOD:
20 min. for...
OHS 2-2-1-1-1
Front Squat 2-2-1-1-1
Back Squat 2-2-1-1-1
Add Max weights together and record on the board.
then...
Warrior Burpees
Double Unders
15-11-9
NOTES:
Instead of doing max-lifts, worked on form and flexibility for those lifts. (back is still recovering)
W. Burpees and double unders -
Did the double unders for the first time in a workout today. Yea! Couldn't string more than 2 together, but it got done.
20 min. for...
OHS 2-2-1-1-1
Front Squat 2-2-1-1-1
Back Squat 2-2-1-1-1
Add Max weights together and record on the board.
then...
Warrior Burpees
Double Unders
15-11-9
NOTES:
Instead of doing max-lifts, worked on form and flexibility for those lifts. (back is still recovering)
W. Burpees and double unders -
Did the double unders for the first time in a workout today. Yea! Couldn't string more than 2 together, but it got done.
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