Tuesday 080624
4 Rounds for time of:
400 Meter run
21 Squat cleans (Men 95 lbs, Women 65 lbs)
Post time to responses.
4 Rounds for time of:
400 Meter run
21 Squat cleans (Men 95 lbs, Women 65 lbs)
Post time to responses.
Last night’s workout:
Total 132 w/ 20lb DBs
Yesterday’s Meals
2 Whole Eggs Scrambled-2 Blocks Protein
1/2 apple- 1 Block Carb
1 C Strawberries- 1 Block Carb
6 Almonds- 2 Block Fat
2 Blocks
Zone Bar
2 Blocks
3oz Ckn Breast- 3 Block Protein
1 C Strawberries- 1 Block Carb
2/3 Banana- 2 Block Carb
9 Almonds- 3 Block Fat
3 Blocks
1/2 C Cottage Chz-2 Block Protein
Canned Mandarin Oranges-2 Block Carb
Slivered Almonds- App. 2 Block Fats
2 Blocks
Oat Dish (refer to 6/16/08 for recipe) 3 Block Carb
2 oz Ckn Breast- 2 Block Protein
1 oz Cheese- 1 Block Protein
Slivered Almonds- 3 Block Fat
3 Blocks
12 Blocks Exactly!! Good start to the week..
Did a sprints workout with my fighter today.
8 seconds work and 12 seconds rest for as long as we (well he) could go.
I introduced him to pukie and I still had plenty to spare. Thanks CrossFit!!!
It was a short but good workout. My IT Band issue didn’t bother me that bad. The stairs at work proved to be a challenge but I got a much better workout than when I was trying to run 3 miles.
I’m getting an roller this week so I can start using that to massage the band and do some additional stretches. It’s just so strange that all the running we do in CrossFit and my other training I never had an issue, but run 3 miles a couple of times and I’m paying for it for months. 😛
The human body is a strange thing some times.
4 Rounds for time of:
400 Meter run
21 Squat cleans (Men 95 lbs, Women 65 lbs)
As Rx’d
Time: 16:40
So I did real good on the zone last week. The weekend wasn’t so good but I don’t worry so much about the weekend. Started back yesterday (Monday) and had a total of 20 blocks. Here are the blocks my meals consisted of: 4/2/4/2/4/2/2
Now when I say 20 blocks, I mean 20 blocks of protein and carbs. I always up the fats at least by 2X’s every meal. I also added a large scoop of all natural peanut butter to my last meal which was probably well over the amount of fat I needed.
David, I think once you start using the roller it will help a lot, especially if you roll all the way up to your hip/glute area which is the attachment point of the ITB. I suffered with the same thing you’ve got leading up to the Tulsa Run a few years ago. I completed the race, but it wasn’t fun. I took some time off after that, and when I started running again I always tried to stretch it with specific stretches. I haven’t really had any problems with it since, but I’m not running as much as I did then. Good luck with it.
Thanks Jeff-
Just doing the stretches has helped but it’s taking a long time to recover since I won’t stay off it. I have a big training camp coming up in July so I have to get ready for that.
I’ve been watching some videos about the roller and the exercises to do with that, I’ll add that to my daily routine and should be up and going full steam ahead soon…I hope! 😀
Ok, ok, I surrender, I’m also Zoning…
No workout since last Tuesday: still recovering from sickness – starting to get a little depressed about it too. I miss CrossFit!
Food yesterday:
Breakfast: oatmeal; egg whites; butter
Snack: cottage cheese; grapefruit; 6 nuts
Lunch: chicken; veggies; butter
Snack: protein powder; apple sauce; nuts
Dinner: Salad with cheese, chicken, dressing, various veggies
Other: Starbuck’s decaf, sugar-free latté
10 blocks plus whatever the latté was…
Dropped 4 lbs overnight – must have been water weight, but I’m not complaining.
52/m/190
Did CFWUx3
Did main Crossfit WOD: Snatch 1-1-1-1-1-1-1
I did 45-55-65-75-80 (new PR)-75-75
I felt more comfortable doing these the last time. Wish I could drop weights. I would be more aggressive and try more weight.
Nicole, please send me that third of a banana that you did not eat.
Will do Mark, will do… : )
Woo-hoo Jessie! Let me know how that 10 blocker goes- I’m gonna stick w/ 12 for the next week or so and if I don’t see the results I would like I’m gonna scale it back to 10. We’ll see.
4 Rounds for time of:
400 Meter run
21 Squat cleans (Men 95 lbs, Women 65 lbs)
As Rx’d
Time: 26:52
did CFHQ WOD; Snatch 1-1-1-1-1-1-1
65,85,95,105,115,125(f),115(pr)
then did 6 more @ 95 lbs.
21 blocks today