I didn’t bother to blog yesterday’s WoD because it was too easy. Well, I should clarify: it was easy for me. Since I suck at knees to elbows, I spent a lot of time doing that, which kept me from getting too tired. Then, the pistols were equally impossible, leaving me with a slow, but, too easy workout. The strength was fun though. I did front squats @ 135, where I finally figured out how to make a decent shelf. But I digress . .

Today’s workout was hard but fun. I thought that running backward would be a good rest. I was wrong. On to the show:

From Crossfit

Warmup

• 2x
  • 10 Goodmornings
  • 20 Circle Passthroughs
  • 15 Squats
• Row 500m

Yes, the rowing gets me out of breath on this one

Strength

• 4×3 Power Snatch (#105)

I’m finally starting to get snatch down. Remembering to keep my elbows out helped my form a lot. Whenever I do anything wrong I end up having to press the bar. Since I’m close to my limit for a press, I better clean it up quick, or I’ll be dropping the bar

WoD – “The Griff”

• 2x
  • 800m run
  • 400m backward run

This was hell. The backward run felt uncomfortable. The forward run was still just that: Running. My time was 17:43 which I am neither proud nor ashamed of.

Tomorrow is my last Wednesday off, so I plan on biking into work. My goal is to do CrossFit 5 days a week, and, still, bike a few days a week to work for cardio. Now that I’m starting to get some strength back, it’s time to reduce my “workload”.

From Crossfit

Warmup

• 3x
  • 100m run
  • 10 squats
  • 10 pushups

Strength

• 3x max rep strict pull-up
• 3×8 Bent over row (progressive weight)

Here I used the green band (around a knee) for the pullups, and I managed 6/4/3. Not too impressive. But, about what I expected. I remembered rowing around 75#, but, when I put 65# on the bar it seemed really light. So, I started at 75# and added 20# each time, for 75/95/115. Next time, I’ll start at 95# or 115, and go from there.

WoD

• 4 Rounds
  • 35 Squats
  • 20 Hang Power Cleans 115/85 (I did 95#)
  • 200m Sprint (yes, sprint)

Now the suck begins full swing. The squats were mostly easy — a nice rest. But, they weren’t completely easy. I still took an extra breath here and there. My cleans were just too heavy for 20. I started breaking them into groups of 5, but they still sucked. A lot. And, the run sucked too. My legs were rubbery every single round I went to the door. My time was 21:24 (last again). This one seriously kicked my ass. Thanks to Andrew ghosting me on the last run, I managed to get a little kick in at the end. Bar none, I think this was the hardest WoD to date. I am so happy that I have two days off now!

From Crossfit

Warmup

• 3x
  • 100m Run
  • 10 Squats
  • 10 Pushups

Strength

• 5min Ring Hold
• 5min Plank Hold

The Strength was accumulated holds until you reach 5 mins. For the ring holds, it was tough to add up, since I couldn’t hold very long. The planks were easier. Knocked out 2 1minute holds, then did the rest in 30 second chunks.

WoD

• 4 Rounds
  • 20 Weighted Sit-ups 35/25 (35#)
  • 60 yard Overhead Carry 95/65 (95#)
  • 20 Bar Jumps

My time was 16:40ish, I think. I know it was 16 minutes, but the pic didn’t come out, so I’m not sure how far into 16 minutes I went.

Believe it or not, the jumping was the “easy” part of this workout. I held the 35# weight in my arms — made it easier to sit up than trying to hold it to my chest. The brutal part was the overhead carry. On the third round, on the way back, my arms gave out. I couldn’t even get the bar to stay up when I push pressed it. So, I did walk about 10 yards with the bar on my back. Not 100% Rx, but, really close!

I either got my second wind round four, or found my testicles. Either way, I made the full 60 yards.

From Crossfit

Warmup

• 3x
  • 100m run
  • 10 squats
  • 10 pushups

Strength

• Warmup (%age of Work Set)
  • 1×5 @ 50% (135#)
  • 1×5 @ 80% (185#)
• Workout
  • Deadlift 5×2 @ 80% of 1RM (225#)

WoD

• APRAP 10min
• 7 Deadlift 225/155 (185#)
• 10 Wall Burpee

Eating real food (half a paleo scotch egg) for breakfast, and eliminating the NO-Xplode made a huge difference. I was feeling really good this workout. I managed 4 rounds. For the first time, I was not disappointed in my day. While I’d like to have done more, I was happy that my weight was getting up into the “man” zone.

And, I made a nice pretty sweat angel doing it!

Afternoon Fun

Since I’m putting this together so late, I thought I’d include my afternoon fun hiking. We went to Donut Falls, and hiked to the falls and back. Since it was all still covered in snow, it was a bit of a trek!

I had a supplement this AM that made me slightly green (nauseated) during my workout, so, I thought I’d post my supplement regimen for comments, criticism, etc.

My main goal is weight loss, with being healthy a close second. So, I’ve been focusing on working out, hoping that weight loss would just come. It hasn’t, but, I still want to wait until I’m a little bit healthier before I reduce caloric intake. My diet is mainly primal (paleo + cheese). But, I probably eat too much fruit for snacks. I’ve reduced my diet coke intake to mainly when I eat out. So, 1-2 sodas every other day or so. I’m working on cutting those out too.

Workout Days

5:00AM Wake up 5:05-5:15ish: 2 Mega Shreds, 1 Assault, 2 Kre-Alkalyn, 1 Glucosamine+MGM+Condroitin 5:40: 25g Protein shake 6:00 Workout (Crossfit Strength + WoD) 7:00 PWN Rezzerect Lunchtime: 2 Mega Shreds, 1 Assault Bedtime: 1 Glucosamine+MGM+Condroitin, 2 Charger Test, 3 ZMA

Non Workout Days

6:45AM Wake up 7:00: 2 Mega Shreds, 1 Assault, 1 Glucosamine+MGM+Condroitin 7:20: 25g Protein shake Lunchtime: 2 Mega Shreds, 1 Assault Bedtime: 1 Glucosamine+MGM+Condroitin, 2 Charger Test, 3 ZMA

Summary

So — the questions to the world:

1. When I added No-Xplode to the morning supplements, I was nauseated in the workout. Too much?
2. The instructions for the Kre-Alkalyn are two in the AM, and two before workouts. Since I work out first thing in the AM, should I also take a dose at night?
3. Should I add a multivitamin? If so, when?
4. Any other changes / suggestions / etc?

Warmup

• 3x
• 100m sprint
• 10 squats
• 10 pushups

Warmup was pretty easy. But, my stomach was not feeling right.

Strength

• 4x500m Row

*Full Recovery between sets

WoD

• 40-20-10 (Time: 13:39)
• Ground to Overhead 75/55 (65# clean & jerk)
• Wallball Toss Sit-up 20/14 (14#)

I felt like I should have done a bit better. My stomach wasn’t feeling right, and I was fighting nausea. The situps were actually easy. Next time, I’ll use the “man” weight. Not sure if I’m ready for man weight on the cleans.

From Crossfit

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder Pass Throughs
  • 200m sprint

Strength

• 3 Power Cleans on the min for 10min. (105#)

WoD

• 40 Toes To Bar
• 30 KBS 53/35 (35#)
• 20 Double Unders (I did high Knee Jumps)
• 10 Box Jumps 30/24 (24″)
• 5 Squats
• 10 Box Jumps 30/24 (24″)
• 20 Double Unders (High Knee Jumps)
• 30 KBS 53/35 (35#)
• 40 Toes To Bar

My time: 19:13.  Got my toes to bar probably around 5 times. But, the real difficulty was simply holding my body weight on the bar. I need to start practicing double unders, so I can stop doing high knee jumps.

From Crossfit

When I looked at the web site, it actually crossed my mind that I might be sick today. Oh well, I stepped up and did it anyway. And, I didn’t finish last this time. Must be getting better?

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder Pass Throughs
  • 200m run

WoD

• Run the loop (1.65 miles)
• Row 1k meters
• Run the loop (1.65 miles)
• Row 1k meters

My time was 50:51 for the WoD. Andrew wrote down 49:50 for some reason . . . maybe I lost a minute somewhere, or the clock was off. Either way, not terrible. (Not terribly good though, either

Time to go find some vitamin I now (ibuprofen)

The strength training was just a “how to squat” presentation. So, I was pretty fresh for the WoD

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder Pass Throughs
  • 200m run

Very fresh on this run. Didn’t suck that much

WOD

• AMRAP 10min
  • 7 KBS 53/35 (I did 35#)
  • 7 Ring Push-up
  • 100m Sprint

I ended up making 5 rounds + 1 ring pushup. (i.e. 5 complete rounds, 7 KBS, and 1 pushup)

From Crossfit

Warmup

• 3x
  • 10 Jump Squats
  • 15 Shoulder PTs
  • 200m run

For the first time, the run didn’t kill me. Probably because it was a warmup

Strength

• Snatch Balance
  • Warmup
    • 1×5 @ 45#
    • 1×3 @ 65#
    • 1×2 @ 75#
  • 1×8 @ 85

My first time doing snatches. Took some getting used to. Failed a few times, but made up the reps.

WoD

• 7x
  • 35 Double Unders
  • Snatch @ 75#

During the double unders, Andrew told me to move on to snatch. I started doing 10 instead of 35 double unders after that. He had me switch instead to doing knee jumps (jumping pulling up my knees as high as possible). This was much harder than the Double Unders for me, even though it took less time. On my first snatch attempt, I missed. So, I only got credit for 6 of the 7.