WOD: More 1RM stuff

Food has not been worthy of pictures, really, but everything has been 100% in line with the Eat Real challenge. Only a bit over a week left!!


Tuesday's Workout:

• warm-up + 400m run
• Test for Snatch 1RM

For time:

• 75 CF Games-style push-ups (hands off the ground at the bottom, full extension at the top)

New (first) Snatch 1RM is 42kg. Good speed, little unstable at the top. Shoulder flexibility sucks and my left shoulder started hurting near the last attempt or two of the Snatch, and ruined my attempt at the Rx workout of 100 push-ups (hence stopping at 75). Time was 6:38 on the push-ups.

Wednesday's Workout:

• warm-up + 15 push-ups
• Test for Front Squat 1RM

For time:

• 20 Back Squat (60kg)
• 40 Toes-to-bar
• 60 kettlebell swings (44lb)

New Front Squat 1RM is 89kg! Wow heavy. Also, toes to bar? Not easy. My time was 14:40, of which 8-9 mins was occupied with the toes to bar portion.

Thursday's Workout:

• warm-up + 5 push-ups
• Test for Push Press 1RM

3 Rounds For Time:

• 400m run
• 21 push press (20kg)
• 12 push-ups

New Push Press 1RM is 67kg. Awesome. Time on the rounds was 9:59. Run and push press was good, still suffering on the push-ups. Going to keep working on it, Cindy is going to get smashed!

Asparagus + Butter = Yum

Haven't had much interesting food to show off lately, sadly. Tonight's would have been good for a picture but the timing didn't work out! That is, parts of the food were ready before others, and I just didn't want to wait to eat!!

Grabbed a banana on the way out the door. Blah at crappy breakfast.

'Lunch' (2pm) was a BEAT salad with 2 eggs, 2 small avocados, 2 tomatoes, and 6 pieces of bacon. Plus an apple with almond butter...and a couple black grapes, which I munched while constructing the salad.

Dinner was grilled chicken seasoned with garlic, pepper, and rosemary, steamed broccoli, and asparagus. I cooked the asparagus in a pan with a LOT of butter and other goodies.

• 1/4 to 1/2 cup of butter (I didn't really measure) - melt it, but don't brown
• 2-4 tbsp of EVOO (again, I don't measure these things)
• sprinkle in a good amount of garlic powder after the butter is melted in the pan. Garlic and butter are the main flavorings here so don't be shy!
• After it's good and ready, put the asparagus in the pan and start cooking. All of this should be done at a low-ish temperature (I used '4' and my max setting is '9')
• add pepper periodically while cooking, and then sprinkle a bit more on once it's done
• Keep in mind asparagus does not take long to cook at all, and you don't want it to get super mushy!

Blueberries and a couple small pieces of pineapple for dessert.

WOD: Snatches then Front Squats

Oof! Couple days behind, here.

Monday's details here. Also of note in that link, a video of me doing my third-ever muscle up! (they missed the first two, which were admittedly much worse looking).
My workout was:
warm-up + 15 push-ups + snatch review
2-2-2-2-2 Snatch @ 30kg
AMRAP 15 minutes of:

• 5 dumbbell push-jerk (25lbs each hand)
• 7 box jumps (32 inches!)

I finished 11 (or maybe 12, I kinda lost count...oops) rounds + 5 (the push-jerks).


Tuesday's details here. My workout was:
warm-up + 15 push-ups + double under practice
3-3-3 Front squat @ 65kg
5 rounds for time of:

• 10 sit-ups
• 10 squats
• 10 pull-ups
• 10 ring dips

Time was 14:39. Pretty slow, the last two rounds of ring dips were killing me (and my time) but I got through all of them without scaling.

Lazy Food Day

Not quite the same as Easy Food Day. Skipped breakfast, got involved in working and didn't really notice hunger until well after 12pm.

Lunch/Snack

• Split a small apple + almond butter with the wifey.
• Randomly munched blueberries, strawberries, and a banana throughout the afternoon.

Dinner

• 5 tasty chicken drumsticks seasoned with Mrs Dash lemon pepper blend
• steamed broccoli and carrots
• another apple + almond butter + more blueberries for dessert

Think I need to actually get back into the swing of cooking!

WOD: PPPPP...

That's Push Press Plus Power cleans and Pull-ups! Details here. My workout was:
Warm-up + 15 push-ups + double-under practice
Push Press 5-5-5 @ 45kg
10-9-8-7-6-5-4-3-2-1 For Time:

• Power Clean @ 38kg
• Pull-ups

Time was 10:14. I'm pretty sure countdown workouts are the bane of my existence...every time we have one I'm dying by the third set! It probably didn't help that I loaded up fairly heavy on the push press, but it was worth it!

Easy Food Day

Sometimes you just don't feel like cooking. Fortunately there's some things that are just really really easy to make that work for those days, and leftovers don't hurt either!

Breakfast

• Eggs w/ red and green bell pepper
• Last of the leftover beef roast

Snack

• Had an apple after grocery shopping

Dinner

• Leftover chicken breast
• head of broccoli cooked in coconut oil
• Apple + almond butter

No breakfast picture because I had to eat in a hurry and get to campus for my final! 5-week summer semester is already over, the next one starts on Monday.

WOD: Group Kelly + My First Muscle-Ups!

Awesome day today! Workout details here. My workout was:
"Kelly" in Team of 2 - 5 rounds for time of:

• 30 box jumps (24")
• 30 wall balls (20lb ball)
• 400m run

Wes and I finished (as Rx'd) in 24:36. That was pretty awesome by itself, but afterwards a couple people were working on muscle-ups and I decided to give one a try (not expecting to succeed). Surprised myself and everyone by doing my first-ever full muscle-up, and then did two more! Third one was the best, and it was video'd so hopefully I'll have that to link to soon.

WOD: "Nate"

Nate is not nice. Details here. My workout was:
AMRAP in 20 minutes of:

• 2 Muscle-Up progression (from knees)
• 4 Handstand Push-ups (used green/blue bands, then switched to 30lb dumbbells in each hand for shoulder press after the 7th round)
• 8 Kettlebell swings (44lbs - more than a pood, less than 1.5 pood. Still heavy!)

Finished 8 rounds + muscle-ups + 1 DB shoulder press. Like I said, Nate is not nice.

No food post today, it fits in the summary of my weekend recap! Pictures and such will be back starting tomorrow.

Independence Day Weekend Recap

So, while I didn't manage to post over the weekend, I certainly wasn't idle! Besides the fun: floating in a tube on the Guadalupe river - and the not-as-fun: studying for summer-semester finals - I did get in two workouts and managed to stay almost 100% in line with the Eat Real challenge despite not being in charge of the menu. Rather than post all my meals now, I'll just list the few very small deviations:

• In some of the scrambled eggs, there was a small amount of skim milk (1/2 cup for a dozen eggs)
• We had chicken for dinner on the 5th, seasoned with Lawry's seasoned salt. It was used as a rub over the whole chicken, so again really not a lot.

And that's it! With a bit of helping in the kitchen and a mostly-supportive cook (that'd be mom) I was able to get through the weekend away from home without any big slips in the challenge.

The two workouts I did were picked for the lack of a need for equipment, but that doesn't mean they were easy!

Saturday:
Tabata intervals with push-ups, sit-ups, and squats. 5 rounds of each, in that order.

• Round 1: 18-15-17
• Round 2: 19-17-18
• Round 3: 13-16-17
• Round 4: 13-16-18
• Round 5: 11-16-17

While I was getting pretty tired at the end, I thought after finishing I should have made it 6 rounds. Either way, a good WOD!


Monday:
100 Burpees for time...time was 11:42. Set of 20, 10, 7, 8, and then 5s all the way to the end.

Mmmm Beef

Crock pots are wonderful.


Breakfast

• little bowl of cherries
• 5 eggs plus ~half a pound of burger

Dinner

• Beef roast from the crock pot. Can't really tell from the picture but that's a rather large piece of meat on the plate - the roast was 3.5lbs total
• steamed carrots
• yellow squash and green squash (zucchini)
• apple + almond butter
• ...I also just ate a spoonful of coconut butter out of the jar

WOD: Bunch of Jerks

Details here. Really though, a bunch of jerks! My workout was:
Warm-up + Handstand practice
For time:

• 400m run
• 30 handstand push-ups (scaled with bands - green/blue)
• 50 jerks (30kg)
• 400m run

Time was 14:58. Did great on the first 15 or so HSPUs and then pretty much died on the rest.