A runner trying to get stronger.

AMRAP

Thursday, July 14

A WOD, an actual WOD.  No strength today, no endurance today.

  • Sets of 5-4-3-2-1
  • Push ups
  • Pull ups
  • Sit ups
  • Overhead Squats w/ PVC
  • Ring dips
  • Shoulder press 5×5 at 70%.  I did 70 lbs.
  • AMRAP for 20 min
  • 10 pull ups
  • Row 250 m
  • 10 jumping squats
Holy f, those jumping squats came out of nowhere and beat my ass.  Did 7 rounds followed by 6 pull ups.  For those doing the math, I did 76 pull ups in 20 min.  That’s um… awesome sauce.

July 15, 2011 | Categories: AMRAP, WOD | Tags: , , | Leave a comment

Tuesday, July 12

WOD:

  • 3 rounds (24″ box jump w/ 15 lb weights, 10 pull ups, 1 rope climb)
  • Max push press – 105 lbs
  • 15 min AMRAP (400 m run followed by max reps ring dips) – 2 – 2 – 2 – 3 – 1 – 2 + 400 m run.
Ran more than anyone.  Of the six people there, only three people were able to do ring dips, and I was one of them.  Awesome sauce.  Rope climb not so hard once you realize how to do it.  Felt pretty good after today.
OH PLUS, HOW CAN I FORGET TO MENTION THIS….  Got my copy of George R R Martin’s latest book in the Game of Thrones series, A Dance With Dragons.  Now that, my friends, is awesome sauce.

July 12, 2011 | Categories: AMRAP, Running, WOD | Tags: , , , , , | Leave a comment

Winner winner chicken dinner

Hah, the title of this post made me laugh.  For two reasons.  Firstly, dinner was chicken.  Secondly, I rocked it during the WOD today, beating out my fellow crossfitters.  First time.  I’ll take what I can get.  So as you can see, winner winner (crossfit WOD) chicken dinner (self explanatory) is a funny statement.  Hopefully you’re laughing with me.  The WOD really was good.  Warmup was 7 sets of 5 reps, shoulder press.  When I first started about 4 weeks ago, my max was 65 lbs.  Today I did multiple sets of 5 reps of 65 lbs.  Awesome sauce.  Even got a couple reps of 75 lbs in.  Following that, AMRAP.  15 minutes.  100 m run, 10 plyo pushups, 15 kettle bell swings.  I completed 5 rounds, 100 m run, and 6.5 pushups.  For the kettle bell, I used a 35 lb.

Food:

  • Protein shake (1 cup milk, 1 scoop protein) + 1 banana.  Not mixed in.  Does it matter?
  • Hardboiled egg, strawberry, cherries.
  • Lunch – chicken breast, broccoli, stewed tomatoes, cottage cheese.
  • Snack – strawberries, cherries.
  • Post workout – protein shake.
  • Dinner – Chicken breast, steamed broccoli and red peppers, fresh cucumbers and tomatoes.
Heading out this weekend.  Going to celebrate my best friend’s birthday.  Winery tours in St. Louis.  Should be a blast.  May not post this weekend.  Might try to get a run in though.  We’ll see.
Chicken, broccoli, peppers, tomatoes, cucumbers.

June 9, 2011 | Categories: AMRAP, Food, Pictures, WOD | Tags: , , , , , | Leave a comment

WOD – AMRAP

Posting this the morning after.  Got my drink on last night after working out.  This is for Thursday, May 26th.

WOD

  • Crossfit warmup
  • 1-1-1-1-1 max on exercise of your choice
  • 15 min AMRAP of the following:
  • 10 Half moons with med ball (20 lbs)
  • 3 forward rolls
  • 250 m rowed
For my max, with Sarah’s help (the trainer), I picked the front squat.  Max at 115 lbs.  I question my form on this, but I completed it.  Major knee stiffness lately.  Sarah provided me with an exercise to address that pain.  Involves a yoga map wrapped PVC pipe, lying the outside part of your leg on the pipe, and rolling up and down.  Hurts a lot.  Relieves pain just as much.  Loved it.
For AMRAP (as many rounds as possible), completed 5 rounds.  Also completed the half moons, the forward rolls (always dizzy when I stood up) and 31 m rowed.  Bottle neck at the rowing machines means less rounds complete.
Food:
  • Pre-Breakfast – Protein shake (1 cup milk, 1 scoop whey, 1 banana, 4 strawberries)
  • Breakfast – Egg bake
  • Lunch – Meatloaf, broccoli, cottage cheese
  • Snacks – Cashews
  • Dinner – 54th street bar and grill.  Tried to eat as healthy as possible.  Had their side summer blend salad (greens, apples, celery, candied walnuts), two 5 oz bacon wrapped steaks, and steamed vegetables (mostly broccoli, some carrots, two cucumber slices).
  • Beer <- damn you beer, too good for your own good.

May 27, 2011 | Categories: AMRAP, WOD | Leave a comment