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!

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.

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!

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.

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.

WOD: Dizzy Wall-Balls

Details on the CF Rockwall Blog. A rather entertaining workout in the sense that it's been forever since I've done anything along the lines of forward rolls (or any rolls for that matter). My workout was:
Warm-up + 15 push-ups + 2 mins double-unders
7 Rounds For Time:

• 15 Wall-Ball Shots (16lb ball)
• 10 Kettlebell swings (1 pood)
• 5 Forward rolls

Time was a good 13:16. Downside: Doing rolls and trying to go immediately to wall balls while the room is still slightly spinning is a challenge! Upside: Today I actually felt "in shape" in the sense that I wasn't about to pass out from lack of oxygen and was able to keep moving with only short breaks throughout. I suppose that either means I'm actually getting back into decent condition, or that I just need to up the weights. Oy. 1.5 pood on KB swings is heavy!

WOD: "Man-makers" and more

Details on the CF Rockwall Blog. The "Dumbbell Burpee to Squat-Clean Thruster" is also known as a "Man-maker". Toss in some strict pull-ups and this was a tough workout! My workout was:


Warm-up + extra 15 push-ups.

12-9-6-3 reps for time:

• Man-makers (30lb dumbbells)
• Strict Pull-ups (no scaling)

Time was 14:10. A bit slow comparing to others' times. Thrusters and strict pull-ups made it rough!

WOD: Back to Basics

Details as usual on the CF Rockwall blog. Today's workout was just the 'basics' - running, sit-ups, push-ups. Easy stuff right?

My workout was:
3 Rounds for Time:

• 400m run
• 35 sit-ups
• 30 push-ups

Done as intermediate, just with more running. Time was a very satisfactory 16:40. Could it have been better? Maybe yes, if I didn't get to exhaustion on push-ups so quickly.

Another new goal (adding to my 2x bodyweight deadlift one): I want to suck less at push-ups. Wimpy arms and chest (particularly chest) just won't cut it!

The goal
Do a minimum of 16 rounds in "Cindy" by the end of the Eat Real challenge.

My most recent workout to compare this goal against was on 6/18:
12 Rounds for Time: (intermediate)

• 5 pull-ups
• 10 push-ups
• 15 squats

Time was 17:29 for 12 rounds, mostly held up by the push-ups. Cutting down round times and counting the extra 2.5 minutes in Cindy's 20 minutes makes 16 rounds sound like an achievable goal.

How to get there? Keep doing the WODs, obviously, but I'm going to throw an extra 10 or 15 push-ups into the warm-up every day I work out. Oooh, or maybe burpees.

WOD: Test Shoulder Press 1RM and more shoulder stuff

Details as usual on CF Rockwall blog. My workout was:

• Warm-up + some practice handstand push-ups
• Test for Shoulder Press 1RM

For time:

• 10 handstand push-ups (scaled using blue/blue exercise bands)
• 25 box jumps @ 24"
• 35 pull ups
• 50 wall ball shots @ 16lbs
• 100 double unders
• 200m run w/ 20kg weight

New Shoulder Press max is 50kg, up from 45kg back on 3/25/2010. I had two failed attempts at 55kg. Also, had Jamie (wifey) video the shoulder press attempts for reviewing my form. Will have to see if I can get those up here somehow.

I did the workout as Rx'd, minus scaling for the HSPUs and weight on the wall balls. Time was 17:12.

Despite my earlier complaints about the shoulders, taking it easy on Weds seems to have been worth it as I actually felt pretty good during the workout. Extra time spent stretching prior likely helps. I was burned at the end of this, though, and took a quick shower before jumping (ok more like slowly lowering myself) in the tub filled with water as cold as it comes out without adding ice to soak for a bit; and then I iced several different areas of my shoulders, elbow, and wrist. Felt good for a while and now it's down to the kind of burn that just says I worked really hard and am probably going to be VERY sore tomorrow.

WOD: Test Deadlift 1RM and Isabel

Late posting (doh!) for Weds 6/23/2010's WOD. Details can be found on the CFR blog. My workout was:

• Warm-up + 400m run
• Test for Deadlift 1RM

Isabel: 30 reps for time of:

• Snatch

New Deadlift max is 130kg, a jump of 15kg from my previous 1RM as tested on 3/28/2010. I've decided that my new goal is to continue working this and get to 2x body weight (~145kg).

I did Isabel at a super-light weight (20kg) since the previous two days were pretty rough and my shoulders are not happy with me at present. I spent 20 minutes before this workout doing some stretching and self-massage to try to work some stuff out, but definitely need to get some ice on the shoulders and possibly take a rest day.

Isabel took 3:00. I spent some extra time to make sure I was doing proper (or what felt like proper) form on the snatch, since this is only my second time doing this lift.

WOD: Three rounds of what?

This is a late posting for Tuesday 6/22/2010's WOD. Details on the CFR blog.

I completed the workout as Rx'd, using the lower weights listed because 60kg thrusters just weren't going to happen, and the Intermediate workout didn't include the rope climbs, which I LOVE.

• 30, 35, 40kg on thrusters
• Did the running on all rounds, no rowing
• 1 pood on all KB swings

Completed in 23:38. Exhausted, tired, and sore today from doing this. Probably need to ice my shoulders since they are seriously complaining to me.

WOD: Test Clean 1RM and Elizabeth

This is a late posting for Monday 6/21/2010's WOD. Details can be found on the CFR (CrossFit Rockwall) blog. My workout was:

• CF Warm-up + 400m run
• Test for Clean (full squat clean) 1-Rep Max

Elizabeth: 21-15-9 reps for time of:

• Cleans @ 50% 1RM
• Ring Dips

New Clean max is 76kg, approx. 3kg over my body weight at present. Pretty happy with it!

Elizabeth took 19:21. Doing the cleans following the 1RM test was rough for the first round, and ring dips are a challenge. However, I made it through all of the ring dips without scaling!