Tuesday, July 19th
WOD:
- Back Squat
- 5 x 5 @ 75% 1 RM (140 lbs)
- Max reps @ 80% (I did 10 reps)
- For time:
- 12 – 9 – 6 – 3 Power Clean @ 70% 1 RM
- 1 Rope climb after each set
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
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.
Saturday, July 9
Time passes. Vacation is over now. Back to regular working out / blogging. We’ll see.
Strength / Olympic Lifting class.
- Strict pull up ladder – 2 -2 -3 – 4 – 3 – 2 – 2
- Bench press max – 125 lbs
- 5 x 5 bench press @ 70%
- 3 x 3 bench press @ 75%
- Max reps bench press @ 80 % = 8 reps for me
- Hang power clean @ 85 lbs; 8 x 2 reps
- 7000 lbs dead lift using 135 lbs x 52 reps
- 5000 lbs front squat using 100 lbs x 50 reps
- 3500 lbs push jerk using 65 lbs x 54 reps
Friday + The Weekend
Where did it all go? Freaking time, goes too quickly when you’re having fun, goes way too slowly when you’re not. This was my weekend to relax because the next two weeks are going to fly by. All thanks to work and obligations. At least, at the end of the two weeks, I get a week of vacation. Much needed, much anticipated.
Friday was a rest day. No workout. I ate well enough.
Saturday wasn’t shabby. Started the day with a Buddy WOD. This consisted of 4 rounds, each starting with 50 m walking lunges (my ass still hurts) and some additional exercises, such as burpees, situps, pushups, ball slams, sledge hammer swings. I’m very proud to say that my team “won”. Our finishing time was the fastest at 28 min and change. At the end of the day though, it doesn’t really matter who wins, it’s all about the effort you put into the workout and your own accomplishments. The competition is nice, but with so many people at different levels of abilities, it’s hard to compare. But still, we won, what what! Food on Saturday was ok, except that I had taco bell and many chicken legs throughout the evening. It was a lazy weekend. Oh and beer. Yum for beer. My post workout meal was good though! Three eggs over medium with a slice of sharp cheddar cheese on each. Awesome.
Sunday, or what will now be referred to as what the hell was I thinking day. I’m going to go for a run I thought. Should go early I thought. Hung over though so I’ll wait, I thought. Noon thirty comes around, awesome, let’s run. I lube up with sun block, because the sun is like beating down on the earth from directly overhead. And out the door I go. I ended up running about 3.5 – 4 miles and then walking about 1.5 miles home. Nearly dying from exhaustion and heat. Can barely put a foot in front of the other. For the love of Pete and George. Do not run at noon thirty when it’s over 90 degrees out. It’s just stupid. Rehydrated with beer. That was a good thing.
Dinner on Sunday was healthy. Chicken breast, steamed green beans, orange and yellow peppers, with some grilled onions on the side. And beer. Sue me.
Blogging this week will be sporadic. We’ll see. Here are my eggs, yum.
Nancy’s not so great herself.
Nancy is the name of Thursday’s WOD. She took longer for me to finish, but the nature of the workout is different. 5 rounds, 400 m run followed by 15 overhead squats each. The prescribed weight is 95 lbs. One person did the prescribed weight. That person was not me. Me, I did 55 lbs. I did finish in the fastest time, 16:35, but part of me feels I could have pushed harder. Gotten 65 lbs in maybe. Only three other guys did more weight than me, so maybe everyone was taking it slightly easier. Whatever the case, I have a baseline now, and can go up next time Nancy comes calling.
Why are the workouts named after women? No clue. Because women are hard and cruel maybe? Or maybe because they whip us into shape? Your guess is better than mine.
Game of Thrones? Are you watching it? I told you to. Just finished episode nine. Good one. The series is highly recommended, go catch it. I hope they add in some out of story twists next season. I appreciate the dedication to the source material, but it’s following it to the letter practically, and that can be stifling in the creativity department. I may be alone in that opinion though…
Food:
- Protein shake
- Banana + hard boiled egg
- Chicken breast, asparagus, cottage cheese, carrots.
- Walnuts
- Protein shake
- 2 bratwursts, stir fried (in walnut oil) onions, yellow and orange peppers, green beans.
- Wine.
Fran’s a Whore!
For those of you who think I’m a male asshole, let me clarify that Fran is the name of Wednesday’s WOD. Cascading sets of 21 – 15 – 9 of thrusters and pull ups. Simple enough. But no, it’s exhausting. I couldn’t do the prescribed weight. Instead, I was regulated to the women’s prescribed 65 lbs. No hate though, I did as well as I could. I’ll get up to the prescribed workouts one day, but until then, I’ll just do my best. It took me 12 min 30 secs to finish Fran. She put up a fight, but I’m done with her. Next time, I’ll finish even faster.
Enjoy the imagery I just gave you with that paragraph hah.
Food:
- Protein shake
- Banana and hard boiled egg
- Fruit (cherries, strawberries, blackberries, blueberries)
- Chicken breast, broccoli, stewed tomatoes, cottage cheese
- Fruit and walnuts
- Lemon herb pork chop with salad of steamed red and green peppers, squash, and carrots.
The Weekend and Monday, Wrapped Up in 1
The weekend:
Birthday party for best friend in St. Louis and wine.
Really, not much more needs to be said. Did not eat the best, but I refuse to beat myself up over that. I had fun. Went to Montelle winery. Beautiful place, ok wine. You certainly pay for the view, which overlooks the Missouri river valley, several farms and wineries, and long winding roads.
Other than that, the weekend consisted of a lot of driving. I hate driving. Especially that stretch of 70 between KC and StL. Just the worst. Going back in two weekends, yippee.
Monday:
Monday was ok. Back on routine. Eating better. WOD. Rock on.
Food:
- Protein shake (1 cup milk, 1 scoop protein) + 1 banana
- Hard boiled egg, strawberries, blueberries, blackberries
- Chicken breast, broccoli, carrots, cottage cheese
- Strawberries, blueberries, blackberries, walnuts, two slices of cheese
- Protein shake
- Salad bar
- Wine, 2 glasses
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.
Run Josh Run
The WOD today was running. Woot. I do running. I do it well. 6 rounds, 800 m each. 3 min rest in between, based on the third person to finish the lap. I was always third or second. First round, 3:52. Last round 3:14. Always pushed myself faster. Good WOD. Others disagree. Such is life.
Food:
- Breakfast – Protein shake
- Two hard boiled eggs
- Snack – Cherries and strawberries
- Lunch – Two chicken breasts, broccoli, cottage cheese.
- Snack – Cherries and strawberries
- Post workout – Protein shake
- Dinner – Pork chops and corn on the cob.
- 1 beer, 1 glass of wine.
Ripped my hands up
Shit, that was a hell of a WOD. 100 pull ups, 100 kettle bell swings, 100 double unders, 100 overhead squats. We were given 40 minutes to complete. I completed everything except the overhead squats. Got done with 44 of those. Ripped up my hands doing the pull ups. Learned how to kip a day ago. That means lower band. Say adios calluses. Say hello pain. Great workout though. It was super hot to start, but the body really does adjust to the heat. Do it again? Yes. To finish next time.
Ate better today, back on track:
- Breakfast – Protein shake (1 cup milk, 1 scoop protein powder)
- Snack – Hardboiled egg, pineapple, melon
- Lunch – Chicken breast in wine sauce, broccoli, carrots, cottage cheese
- Snack – Pistachios, strawberries, pineapple, melon
- Post workout – Protein shake
- Dinner – Chicken breast, steamed broccoli and red pepper salad
- Desert – Strawberries.
The Weekend
I should title this post “The Lost Weekend” because I have no clue where it went. I basically worked all weekend long, staining my deck in 90 degree temperatures. I wouldn’t have waited until this weekend to do it because having to wait 3 full dry days before applying stain combined with Missouri weather amounted to this weekend being the first one in over two months were I could actually do it.
Sigh, so the weekend started on Saturday with a buddy WOD. Good fun. Combined efforts to complete 25 burpees, 50 thrusters using 45lb bar, 400 m run, 25 burpees, 60 dead lifts using 135 lbs, 400 m run, 25 burpees, 70 box jumps, and you guessed it, 400 m run. Total time for my two man group, 22:01. Felt good to not be the new guy in the group. That’s not to say my teammate didn’t push hard, because he did. But it was nice to not get yelled at for wrong form hah.
I finished that around 12:30. I had purchased deck stain by 1:30 and my partner and I were off to the races. I have a huge deck. 12′ x 24′. It’s big, it’s gorgeous, I love it. A big deck comes with a bad side though, the details. All the detailed work involved. UGH. After day one, finished around 7 pm when I couldn’t bring myself to complete any more work, we had only used 1 gallon of paint. Of course, the primary use of the paint would be the deck floor which wasn’t touched, but still. We splurged with Mexican that night. Delicious carb full Mexican food. And Margaritas. And wine. Because yum.
Sunday morning, 7 am, wake up. Let’s get started early so we can finish this POS before the heat hits. Too late, the heat’s here. Not as completely oppressive as the middle of the day, but still. Concentrated efforts, no talking, and we were done by 1 pm. All that was needed was a second coat on the deck floor, but we had to wait an hour for it to dry. Waited, by 3 pm, we were officially done. Deck looks fantastic. I’ll never do it again in this weather. I may never do it again. This is why people get paid.
I ate like shit this weekend:
Saturday:
- 1 protein shake, 1 banana, strawberries
- 1 protein shake after buddy wod
- Mexican food – fajitas, chips, salsa, margaritas. I avoided the rice, yay me.
- Wine.
- 1 protein shake
- 1 bacon breakfast burrito from Sonic, 1 strawberry smoothie
- Two patty hamburger from Five Guy. Handful of fries. Good golly, these were good.
- Caffeinated diet soda. I say caffeinated because I don’t ever drink caffeine, gave it up in Nov 2010. I needed energy.
Friday, June 3rd
Whoops, forgot to post. Oh well. The day was fine, the WOD was fine. I dunno, felt like the day just kinda passed by without notice, and here I am on Saturday already. The WOD was deceptively simple. Warm up is 3 rounds, 15 reps of crossfit warmup. No bands were allowed. Awesome. I learned how to kip today to complete a pull up. Apparently I did quite well and it’s spreading around that I don’t need bands anymore. Boo! Then the actual WOD was 4 rounds, 50 squats, 400 m run. No problem? No problem. After 40 squats, um problem. Boy was that was workout. Finished in 15:21, as prescribed. Pretty proud of myself for that. No rowing to replace running for me.
Food:
- Protein shake (you know the drill)
- Hardboiled egg
- Snack – strawberries and blackberries.
- Lunch – chicken breast, steamed broccoli and califlour, cottage cheese.
- Snack – strawberries and blackberries.
- Post WOD protein shake.
- Eggplant pizza.
Two different shoes, one set of feet
Who knows what I was thinking today, but somehow I ended up with two different shoes on my feet as I headed to the gym. Oh well. I took the hits, well deserved. The WOD was great. I didn’t do it as prescribed, not nearly ready for that. 20 rounds, 20 minutes. Snatches and kettle swings and burpees. Fun time. I can’t speak for everyone else there, but I was focused on form. If you’re going to half-ass it, why go at all, right? Oh well.
Food:
- Breakfast – Protein shake (1 cup milk, 1 banana, 1 scoop protein, 2 scoops coconut milk)
- Snack – Pistachios and egg
- Lunch – Two chicken breasts, broccoli salad
- Snack – Rest of pistachios, strawberries.
- Post workout – Protein shake (1 cup milk, 1 scoop protein)
- Dinner – 54th Street – 2 5 oz steak, steamed veges, summer salad (spinach, apples, celery, red onions, walnuts, some dressing)
- Snack – Strawberries, blackberries.
The day after Memorial Day
Like the Friday before, the Tuesday after the holiday that is Memorial day can be describe precisely by it’s relationship to the holiday itself. Both days suck. Luckily, my day was so packed with meetings and things to do that it flew by, making me this much closer to the middle of the week and post that, the weekend. Worked out at Crossfit today. I don’t feel that I pushed myself hard enough today. The prescribed workout called for men to do kettle bell swings using a 53 lb weight. Well I’m just not that strong. I tried the 44 but was instructed to use the 35. On the pullups, I used the blue band. I feel I may be ready for the red band, which ugh, would suck. But I want this program to push me. So that’s the goal for next time. Pull ups with a red band.
Food:
- Breakfast – Protein shake (1 cup milk, 1 scoop protein, 1 banana, 2 spoonfuls of coconut milk)
- Snack – 100 calorie snack pack of almonds in cocoa powder
- Lunch – Salad of spinach, sun dried tomatoes, cheese, bacon, onions, peas, tomatoes, and a sunny side up egg.
- Snack – Pistachios
- Dinner – Almond / Coconut flour encrusted chicken breast and steams asparagus & peppers.
- Beer
What’s a Murph?
Simple. A “murph” is a workout consisting of the following:
- 1 mile run
- 100 pull ups
- 200 push ups
- 300 squats
- 1 mile run
- Pre-workout – banana, cashews
- Post-workout – Bacon and eggs
- Dinner – Chinese food.
- Beer
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
- 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.
Bitch of a WOD
Started the day with no energy. No motivation. Couldn’t find the strength to care. Crossfit’s WOD was a bitch, but it was great. Put me back in a good mood. Sweat a shit ton. I may need to start going more than 3 days a week.
WOD:
- Sets of cascading reps 21 – 18 – 15 – 12 – 9 – 6 – 3 of the following:
- Back squats (I started with 95, stepped down to 75 lbs)
- Box jumps using 24″ box
- Ball slams using 25 lb ball
- Pushups
Buddy WOD
Today’s WOD was a buddy WOD. Due to the uneven number of members and guests showing up, I teamed up with two other guys. Great workout, both have been going to the gym for a while and I’ve only been there for about 3 weeks. They really forced me to keep up and push my limits.
WOD:
- 400m run
- 150 pushups
- 600m sandbag run (using a 60lb sandbag)
- 225 situps
- 600m farmer’s walk (using two 70lb kettle bells)
- 300 squats
- 400m run
crossfitrunner 