June 17, 2008

Here you Coach Breck this WOD time may be competitive toward your time if there is such a thing as being competitive to your phenomenal times.
WOD TUE 17 JUN 08
For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups
TIME = 12:44 as RXD Double Unders are my weakness but getting better!

5 minute recovery and right into CF Endurance WOD! I would actually like to perform this in a two a day fashion as RXd but job does not allow it.

CF Endurance WOD
C2 Row 4 x 1000m for time 2 minute break in between 1000m rows
ROW Times
= 4:04
= 4:01
= 4:01
= 3:52

I will attempt “MALICIOUS” tomorrow hopefully. 17:56 looks Crazy Fast and 22:10 is smoking hot. I believe I will just try to finish. Starting off with 95 lb thruster for 30 reps should get the old ticker going to begin. It looks like it is based similar to the 300 Spartan WOD since this WOD also equals 300 reps when complete and hits the whole body to include metcon. By the way did you ever get a time on the 300 Spartan WOD?
Train Hard, Train Smart, Train to Survive!

Excellent row times OkieDB! getting faster on each interval is mentally taxing on the C2. I’ve yet to do ‘300’, but look forward to it. maybe that will be the WOD for your R&R time this july!

Yesterday I hit my 19 blocks easily and suprisingly without being hungry. This mornings BF-

3 Eggs scrambled
3/4 C. Black Beans
2 small tomatoes, chopped
chopped cilantro
salsa
1 oz. mexican cheese

stack it all and nuke it till the cheese melts, 5 blocks.

olé!

OkieDB, I did the 4, 1000 meter rows first with a 2 minute rest break and then I had to try the sit-up workout you did and you were right, you smoked me! Here are my results:

Row1- 3:29.3
Row2- 3:35.3
Row3- 3:39.1
Row4- 3:43.5

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time: 14:34

Then I finished it off with 75 overhead squats with 95 lbs. Took 5 minutes rest in between sets.

3 sets total – 25 reps each set

Forgot to mention that I am going to try this CFJ Zone challenge also. I try to keep my meals balanced and in zone requirements; however, I don’t keep track of how many blocks I take in daily. For the challenge I will try to post my daily blocks. Yesterday I took in a total of 19. My meals consisted of 5,2,4,2,4,2 blocks. Here are the foods I consumed:
eggs
broccoli
spinach
blueberries
strawberries
apple
orange
steel cut and whole oats
almonds
Walnuts
avocado
chicken
turkey
2% cottage cheese
plain yogurt
skim milk
swiss cheese
Balsamic vinegar

I won’t bore you with any of my meals. My meals are not near as exciting as Nicole’s and Danny’s.

This is a typical day of the types of food I eat during the week. I am not as strict on the weekends but I try to keep it fairly clean. If you notice I stay clear of all the processed foods and bread products and take in almost all whole foods. Someday I will cut down on my dairy but for now it will remain a part of my diet.

I guarantee anyone that would follow the zone nutrition plan for 2 weeks strict, they would see and feel the difference. What do you have to lose. 2 weeks is not very long and all that will happen is that you will lose weight and feel great!

Here are a couple of my favoite quotes.

“You have to know what to give up, in order to get what you want”
“If you do the same thing, don’t expect different results”

52/m/190
Did CFWUx3

Did main Crossfit WOD:
Seven rounds for time of:
75 pound Shoulder Press, 21 reps (I subbed 50lbs.)
21 Back extensions
for time

My time: 25:40

Also ran 1 mile on treadmill at 0% incline

Rowed 800 m

ran another 400m on treadmill at 0% incline

did 2 sets 10x45lbs. OHS

Did deadlifts
5×155
5×185
3×225
3×255

Did pull-ups with added weight 20lbs.
2 sets 5 pull-ups

ran another 400 m on treadmill at 0% incline

Did SDLHP
5x95lbs.
10x45lbs.

Did 10x60lbs. squat clean/thrusters

In as few sets as possible:
75 Overhead Squats (Men 95lbs, Women 65lbs)

SUB: FRONT SQUATS 28#

Did (as Breck suggested) as I used light weight and did front squats
8 sets

Julie, sorry to hear your side is still hurting…We miss you..Hope the Drs find your problem soon. Hope to see you back at CFJ soon (You too David–)
Hope you can make it to the party on Saturday.

In as few sets as possible:
75 Overhead Squats (Men 95lbs, Women 65lbs)

8 rounds – 65lbs