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.
crossfitrunner 