Wednesday 080618
“Diane”
21-15-9 reps
Deadlift (Men 225lbs, Women 165lbs)
Handstand push-ups
Post time to responses.
We will be doing 2 minute time trials for pull-ups, push-ups, sit-ups, squats, 400 meter run and a 800 meter run with a 2 minute rest in between exercises. This will be repeated in 4 weeks to mark progress for those participating in the CFJ Zone challenge.
Greetings Coach Berry and CrossFit Jenks Crew,
My hat goes off to all of you working the four week ZONE, keep it up and I support you. I tried this for about 6 weeks and I could feel its results. It did suck for about two weeks and I would have never made it without my wife preparing my food. Once again I wish you all the best of luck as I just try an eat somewhat clean now (currently wolfing down some powdered cheese eggs and French bread).
Coach Berry I went at “MALICIOUS” hard and I even had 5 hours of sleep last night before I went after it, so I was well rested and ready. I will just say this. I love this WOD and it was tougher than the 300 Spartan WOD, I think, and it almost made me feel just as bad as giving FRAN my all. Double thumbs up to this WOD. Coach I wanted to see if I could take your time and now that I am done I have analyzed my attempt and maybe I could have cut off a few more seconds here and there, but there is no way my old body could cut off 1 minute and 30 seconds to beat 17:56. Give em’hell at the competition this weekend and at the Games Coach. Great job to you and your crew with “MALICIOUS”. I will have all my buddies give it a try.
Train Hard, Train Smart, Train to Survive!
OkieDB “MALICIOUS” as RXd 19:26
“Diane”
21-15-9 reps
Deadlift (Men 225lbs, Women 165lbs)
Handstand push-ups
=14:4?
As Rx’d
“Diane”
21-15-9 reps
Deadlift (Men 225lbs, Women 165lbs) Subbed 135*
Handstand push-ups Subbed incline push ups
Time: 6:01
So apparently math was too hard for me this morning. I cranked through the workout feeling great, thinking the entire time that I was doing the same weight as last time (170) and doing really well. After it was done and I realized my mistake on the weight it took all the great feeling away… 🙁
I did however feel that I had pushed the intensity level up a lot so that made for a great workout anyway.
Loren – great job doing this one as RX’d today and making it on the board I think!!!
Yesterday’s WOD:
75 OH Squats @ 65lbs
8 Sets.
Yesterday’s “zoning”
Last serving of Oatmeal
2 whole eggs boiled
2 Blocks
Zone Bar
2 Blocks
1 C Plain Yogurt (combo item)
1/2 tsp sunflower seeds
Sprinkle of pumpkin spice
2 Blocks
1 oz chicken breast
1 oz cheese stick
Apple
6 Almonds
2 Blocks
So….. as some of you know, I had 4 blocks left when I came to the gym for last night’s workout. Then, my fabulous mother-n-law invited me to come with her to Aunt Louise’s house for some margaritas!
8PM
2 margaritas w/ 2 jal olives for fats ; )
1 Piece Amy’s Organic Veggie Pizza
3 Handfuls of mixed nuts
I wonder if this last meal was w/in the 4 Block count? I won’t bother to calculate ; )
Good luck to everyone today on the CFJ Zone Challenge!!
My zone meals for yesterday:
5,2,4,1,3,4,1
Total=20
Lookin great on the rope climb OkieDB!!
** Shannon, Allison and Julie we hope to see all of you at the Berry’s on Saturday for the competition and BBQ!
Nicole,
I know how those margaritas can entice someone away from the Zone.
Sounds like you are really doing great otherwise. The great thing about falling out of the Zone for a meal is that you know how to get back to the Zone on the next meal without having to do anything crazy.
I think doing 75 OHS w/65lbs. is damn strong. I would be very proud of that. I have been trying to fit in some OHS into a lot of my workouts. My max reps for 45lbs. is still only 15 reps. But you have really set a goal for me to work toward.
I am still thinking about showing up Saturday, but it is longshot.
My Zone meals for yesterday: BBQ Babyback Ribs, Heineken, Cup of chocolate ice cream. Yeah, I was in that Bad Boy Zone. Oh Crossfit, heal me and leadeth me not into such appetizing temptation.
34/M/205
only did the time trials today.
max reps in 2 min.
Pull ups= 25
Push ups= 37
Sit ups= 72
Squats= 75
800m= 4:52
400m= 1:39
my zone blocks for yesterday and today were the same:
5,5,2,2,5 = 19 blocks
Thanks Mark! Margaritas are one thing, but Louise’s are super delicious! I was pretty proud of limiting myself to two! : ) We hope that you’ll be able to make it to the competition on Saturday, it should be tons of fun!!
2 Min Time Trial:
Pull ups= 15
Push ups= 26
Sit ups= 59
Squats= 67
800m= 3:26
400m= 1:29 (thank you Scott for the great running competition!)
Modified “Diane”
21-15-9
DL @ 115
Push-ups (regular)
Time: 7:35
“Diane”
As Rx’d
Time: 4:31 (PR!)
A few days of strict zoning and it’s already paying off!!