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Back from Vacation and Back on Whole Life Challenge

We are back from our week long celebration of my brother in law’s wedding, and the ridiculous amount of eating and drinking that went along with the celebration. I think we did pretty well. We had a lot of fun and didn’t go too overboard. We did still work out while we were away. We are both back on the clean eating wagon and are both very thankful for it!

This week’s WOD’s were challenging after being away. I did set a PR on my front squat with 270 lbs which is nice.  I didn’t follow on my advice from “Cleans and Snatches”, https://crossfitrook.wordpress.com/2012/09/29/197/ yesterday though. I didn’t get under the bar and paid the price in regards to the amount of time it took to complete the WOD.

I did notice a difference this week when I ate something before the WOD. I ate hard boiled eggs, fruit, almonds…not all at once on the same day. It helped quite a bit and I noticed I had more energy.

Week’s WOD’s:

Monday:

PC 8×3 reps OTM (65%) 115lbs

then
3 sets
10 Pistols Alternating (use the video in continuing education to scale)
10 Pull Ups (Bands)
10 OH Squats 95/65

Tuesday:

5 sets
1 min AMRAP Db Push Press 40/30
1 min AMRAP Box Jumps 24/20
1 min AMRAP Burpees

204 total reps
Wednesday:

A1. Front Squat@30×1 3,2,1,1, 205. 225. 245. 270
A2. Strict Pull Ups 8-10 reps; add weight if necessary

then
B1. Kettlebell Swings 3 sets x 15 reps; rest 30 sec 2 pood
B2. GHD Sit Ups 15 reps x 3 sets; rest 30 sec

Thursday:

20 Ring Push Ups
10 Deadlfit 245
20 HSPU
10 Clean 155/105
20 Ring Dips
10 Snatch 95/65

Friday:

3 five minute sets for reps(including double unders)
Airdyne (cal) 45 sec
Slam Ball 45 sec
50 Double Unders
rest remaining time

then
Tabata Sit Ups

then
Tabata Kipping Pull Ups…

I’ll be taking Saturday off!

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crossfitrook's avatarCrossFitRook

These two lifts are definitely challenging. When done correctly they are explosive and controlled violence. Good lifters do them quickly. I usually wind up muscling them both up and then pressing out the snatch, which is obviously incredibly wrong. It is also a freight train to injury town, which is the last place we want to be.

I hear some of the same tips from trainers:

1) Slow Down!

2) Jump higher

3) Get under the bar

4) Keep your chest up

What do these mean?

The first pull, from the ground to mid thigh, is supposed to be slow. We are “loading” our hamstrings, i.e., getting them fully engaged for the explosive part.  I tend to lift from the floor, which is just wrong. Get low, and when you think you are low enough, get an inch lower. Shoulders go back, tension across traps and forearms as you are trying to snap…

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Cleans and Snatches

These two lifts are definitely challenging. When done correctly they are explosive and controlled violence. Good lifters do them quickly. I usually wind up muscling them both up and then pressing out the snatch, which is obviously incredibly wrong. It is also a freight train to injury town, which is the last place we want to be.

I hear some of the same tips from trainers:

1) Slow Down!

2) Jump higher

3) Get under the bar

4) Keep your chest up

What do these mean?

The first pull, from the ground to mid thigh, is supposed to be slow. We are “loading” our hamstrings, i.e., getting them fully engaged for the explosive part.  I tend to lift from the floor, which is just wrong. Get low, and when you think you are low enough, get an inch lower. Shoulders go back, tension across traps and forearms as you are trying to snap the bar in half. This first pull should be slow and used to build the tension in one of your biggest muscle groups, hamstrings and glutes.

http://www.youtube.com/watch?v=CReQ2XZ5LEs

http://www.youtube.com/watch?v=f9bA4a2WjqE&feature=related

The jump…my feel hardly leave the floor, and if they do, you can barely slide a stamp between my foot and the floor. The dip, which is the first part of the jump, is straight down with you knees being open. Try not to lean forward as that will put too much pressure on your lower back. Imagine jumping backwards. Lean back with the bar hanging in front of you, as if the bar is the only thing stopping you from falling backwards. Your shoulders should be in your back pockets. Low and back. This will give you the freedom for the big shrug. Your feet should come off the ground. The higher, and more explosive the jump, the better.

http://www.youtube.com/watch?v=mE-aPvYTWuU&feature=relmfu

Well, I try to remember that I am not lifting the bar to my neck, or over my head. I am lowering myself under the bar and catching the bar low. Instead of catching it high, which is harder, and then doing a full front/overhead squat? Why not catch the bar low and then stand up? More efficient, right? Of course, if it were only that easy.

http://www.youtube.com/watch?v=d0PITbWa0eU

Everyone, especially beginners, tends to lean forward during the squat portion. It happens. The biggest reason, is because we look down or at our feet. I know I am guilty of this. Pick  a spot on the wall, or out in the distance and keep your head neutral. Don’t look down, or look up.

I just found out heavy cleans are part of today’s WOD. Good times!

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First Week of Whole Life Challenge Down

And guess what? Everyone is fine. Sure it stinks. Can’t eat the thinks we like, or drink the things we want, which is probably the harder part; however we made it through the first week just fine. I was a little grumpy and groggy this week as I am sure that is part of the sugar withdrawal known has Carb Flu. It takes planning and willpower, both things that everyone can employ.

We bought a few new cookbooks and had some great meals. Planning is key. Eat beforehand if you know you are going to an event which doesn’t have WLC compliant food. Pack your lunch for work. Pack snacks. Prepare your meals ahead of time. A little planning goes a long way. 

Did we almost cave last night and head to Victoria for burgers and beers. Absolutely. Did we joke about five guys for lunch today. Yes. Did we do either of them? Absolutely not. 

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August is Over….

August is over and so is Summer. Flew by this year to say the least. It seems like it was the middle of June and then all of a sudden, it is Labor Day. It is fine because Fall is my favorite time of year. No humidity and football is on.

So, what did I learn during the last two weeks?

I did six days in a row with no rest. Paid the price on Sunday. I was beat. I won’t be doing that again.

I did better at Cindy. For some reason that one seems like it won’t be bad and then after three rounds you realize it just got real.

I was happy with the 145lb stone work. That was the heaviest I had done.

We are now getting ready for the Whole Life Challenge which starts in two weeks. So you know what that means! A little unhealthy living. Nothing too crazy. Chipotle….corn chips and rice. Look out!

https://www.wholelifechallenge.com/

56 Days of fish, meat, chicken, vegetables, avocados, a little fruit, some nuts….and that’s about it.

None of this…

None of this:

Five Guys Burger and Fries

WOD’s:

1)

12 min AMRAP
2 EROM HSPU* (used 45lb plates to get lower)
4 TGU Right 16/12kg
4 TGU Left 16/12kg

2)

5 sets
3 Heavy Bench Press; rest 10 sec (225 -275lb)
30 Russian Kb Swings; rest 5 min (1.5 pood)

then
5 sets
5 Hang Power Clean; rest 10 sec (135lb)
30 Push Ups; rest 5min

3)

Two Rounds:

Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.

150 DUs or 300 Singles

80 Pushups

60 DL- 135, 95

40- Ring Rows

10 – Sled Pushes-30 m – 2 people must push sled

4)

5 rds for time
10 CTB Pull Ups
30 Air Squat
Row 300/250m

5)

3 sets
90 sec Tire Flips(Heavy Enough to get 2-3 flips) partner 700lb tire
90 sec Box Jumps On Tire
rest 3 min

then
3 sets
60 sec Viper Press 95lbs 7-10 reps per round
60 sec Burpees
rest 2 min

7)

A1. Back Squat@30×1; 3 reps x 5 sets; rest 10 sec (265lb)
A2. Weighted Pull Ups@21×1; 5 reps x 5 sets; rest 10
A3. Jumping AirSquats x 15 reps; rest 2 min

then
B1. Double Unders 30 reps x 3 sets; rest 20 sec
B2. Ab Mat Sit Ups 15 reps x 3 sets; rest 20 sec

8)

10 sets
Row or AirDyne
30 sec @100%
30 sec Easy(50%)

185 calories on the AirDyne

9)

15 Axel Deadlift 205 pounds
9 HSPU
12 Axel Deadlift 205 pounds
15 HSPU
9 Axel Deadlift 205 pounds
21 HSPU

used a switch grip and probably should have done double overhand….

10)

4 Rounds

3 Hang Squat Cleans
7 Strict T2B
10 Kb Goblet Squats 2 Pood
Run 200m
Rest 1:1

11)

Workout of the Day
Power Snatch
2-2-2-2-2; rest 2 min (135-145lb)

then
5 sets
PP 3 reps; rest 20 sec (185)
Kb Swings Unbroken 12 reps; rest 60 sec (2 pood)

then
Prowler Suicide

12)

Cindy
20 min AMRAP
5 Pull Ups
10 Push Ups
15 Air Squats

10 full rounds. PR.

13)

Stone to Shoulder – Technique

20 Min Amrap

10 Partner Stone to Shoulder-Alternating Partners 145lb stone

50 Feet Bear Crawl….not bear claws which would have tasted much better…..

 

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Second Week of August

It is an end to a great week. We hit it pretty hard last weekend at a bachelor party so I was ready to get clean when I got back.

WOD’s:

Tuesday:

OH Squat
Build to a Heavy 1 rep (135#)

then
30,20,10
OH Squat-use 50% of above (65#)
Box Dips

Wednesday:

Dead lift
Work up to a heavy 3 Rep (405#)

then
2k Row (7:58)

Thursday:

12 min AMRAP
2 EROM HSPU*
4 TGU Right 16/12kg
4 TGU Left 16/12kg
*Make these HARD: plates, parallettes, rings…

Three full rounds. TGU’s and I do not get along.

Friday:

5 sets
3 Heavy Bench Press; rest 10 sec (255#)
30 Russian Kb Swings; rest 2 min (1.5 pood)

then
5 sets
5 Hang Power Clean; rest 10 sec (135#)
20 Push Ups; rest 2 min

Saturday:

Teams of 4 – 2 guys, 2 girls ..One guy and one girl may work at a time.

Two Rounds:

150 DUs or 300 Singles

100 Ab-mat Sit-ups

80 Pushups

60 DL- 135, 95

40- Ring Rows

10 – Sled Pushes-30 m – 2 people must push sled

Sunday: REST

Monday I ran in the morning and Tuesday and Thursday I swam as well. Relatively injury free this week. My right shoulder/chest is tight, but nothing serious.

We ate well this week with Saturday night being a cheat meal. Lobster rolls. Very good.

Kylie and I signed up for the Whole Life Challenge. It is going to be challenging however I think it will help us considerably. A little competition helps everyone perform better.  https://www.wholelifechallenge.com/

 

 

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First Week of August

It was a great week. Set a new PR with front squats when getting 245 for 2. Previous best was 240 for 1. Kylie and I ate pretty clean. A few cocktails Thursday night. Life is too short, and work is too stressful!

 

Monday:

Front Squat

2,2,2, 2+ AMRAP at same weight

185, 205. 225. 245

then

6 Sets NFT
Push Press 5 reps; rest 45 sec
Kb Swings Unbroken 15 reps;1.5 pood; rest 45 sec

135/155 and 1.5/2.0

Tuesday: 

12 min AMRAP
10 Db Hang Squat Cleans 45#
10 T2B

subbed 35# db’s and v sit ups

five rounds, this sucked.

Wednesday 

3 sets
100 ft Farmers Carry
5 Stone To Shoulder
100ft Farmers Carry
Row 500m

Time 19:49

115/115

Thursday and Friday I took off, except for Burpees. 

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Festivus…a Competition for the Rest of Us

We are getting ready for Festivus which are games intended for beginner CrossFitters. BWI has a good showing of people who are participating so it will be fun no matter what. Means clean living for a while to make sure we are ready to go…well sort of clean living. We’re 70% paleo 90% of the time…ish.

http://www.festivusgames.com/

http://www.arenalfitness.com/

Rumor has it the WOD’s include a 2,000 meter row which is great, if you like rowing. If not, too bad, row anyway. Also possibility of max dead lift which I am excited about. Pick it up, put it down, add weight, pick it up, put it down. Repeat. I am sure box jumps and pull ups will be involved. Very rarely do those two miss a WOD.

There is a renewed sense of competition with the games being so recent. There is also a renewed sense of “holy hell they are machines.” Competition is great, just keep it realistic. Compete against yourself, not Froning or Thorisdottir. It would be like having a throwing competition against Manning or Big Ben. Ain’t gonna happen.

I heard somebody say “I’m not a fire breather like the pros.” This guy hits the WODs hard, 100% intensity, always with prescribed weights, etc. Guess what, you are! http://crossfitamundson.com/firebreather

Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

The definition doesn’t say anything about having the winning time, heaviest snatch, yada yada yada. You get the point. If you give it 100%, do your best, work hard, you are in the club.

Off to dead lifts and box jumps, and my favorite, running. BOOM!