Thursday 080717
5 Rounds for time of:
15 Sumo Deadlift High Pulls
15 Thrusters
Post time to responses.
Compare to March 17, 2008.
Post time to responses.
5 Rounds for time of:
15 Sumo Deadlift High Pulls
15 Thrusters
Post time to responses.
Compare to March 17, 2008.
Post time to responses.
5 rounds @ 48 lbs
Time: 16:46
The last two sets of thrusters kicked my butt.
Level 4 Crossfit Seattle WOD:
2 Rounds
5 Stations
53# KB Swings/V-Ups/20# Wall Ball/Row 300M/Jumping Pullups
Competition Set-UP: You compete with a partner, and you and your partner competed for total reps with the 5 other groups. Pretty fun. I have no idea total # of reps, I did not write it down.
Scott was the trainer. He is a very nice guy as well as all of the members.
Sounds like a good workout Loren! All I need to know is did your team win?! : )
Hope you guys are having a good time in Seattle!
Wednesday
Shake
3 Blocks
Whole Foods Lunch ( very small portions of each)
Turkey meat loaf
mixed cucumber mango salad
nuts
app 2 Blocks
Zone Bar
2 Blocks
Cheat Meal w/ Jen
Split Artichoke dip (mcnellies)
Cheese burger minus the bun : )
4 Pub fries
2 Beers
7 Countable Blocks + Cheat Meal.
Nichole – your diet posting has intrigued me. How do you figure out what your lean weight/mass is? Also, can popcorn be incorporated because I am slightly addicted. 🙂 Kody and I try to eat in a similar way, but we don’t follow anything to closely. I think we might like to try it.
And I misspelled your name because I just sent an email to a Nichole…it has been a long week!
yesterday’s zone count: 4,2,4,1,4 = 15 blocks
Yeah! I follow a nutrition plan called “The Zone” we have a bit of info on it at the gym as well as a couple books that might be useful for you. Danny told me that he is getting some bodyfat calipers this week and he’s offering them up for anyone who wants to check their body fat and get going on the zone. He also helped me out with the formula…
The formula is your current lean weight x .7 = ?
take that # and divide it by 7 = your block Rx.
I actually have only discussed with some other ladies what their rx is and that is where I arrived at my 10-11 Blocks. I had originally started at 12 and wasn’t seeing the results I wanted so I’ve scaled back a bit…..
5 rounds w/ 75lbs
time : 15:42 (I think)
I agree with Breck, watching Jav and stephen race it out is inspiring! great job guys! (and 1 gal)
5 rounds with 75#
time: 17:??
A lot tougher than i expected!
52/m/190
CFWUx3 (without back extensions because I could not do those with my leg injury from yesterday. Squats were okay.)
Did modified version of the main Crossfit site WOD:
Did AMRAP in 20 mins. Of 15 push-ups, 12 assisted dips, and 9x70lb. push press.
I did 4 rounds and 15 push-ups and 10 assisted dips. Only first two rounds of push-ups were regular push-ups. Remainder were knees to the ground push-ups because I was dying.
Then did 15 minutes on elliptical
10 minutes on stationary bike
Knew these would be easy on my injured thigh
Then did pull-ups with added weight
2 sets of 5 w/20lbs. added
Did 2 sets of knees to elbows 10 reps
Did dumbbell shoulder press 21 reps w/ 15lb. dumbbells
3 reps w/25lb. dumbbells
Did bench press
5×45
5×95
5×115
4×135
3×135
6×115
Did 40 assisted dips
5 Rounds for time w/ 65lbs
Time: 16:50
This workout was HARD!!!! I was pleased with my time using 65lbs though… good job everyone!
5 rounds for time w/ 55lbs
Time 15:54(PR)
Great job to Javier and Stephen- you guys had some great competition! Danny- I almost had you! Bwah ha ha!
p.s. I like this picture- I think it needs to have an inspirational caption underneath it with the way the light and shadows dance across the photo ha ha!
In Colorado Springs with the family…
After getting shakey legs going across the Royal Gorge and a serving of Mexican food we attacked Seven Falls.
224 steps straight up carrying 304 pounds and a camera. With a half way stop for air and a few pics here and there, we made it up and down in under the normal pedistrian time of one hour. It was a good quick blow for the legs.
Will hit the prescribed vacation workout from Breck later and report.
Having fun.
Chad
yesterday’s zone count: 4,4,1,1,5 = 15 blocks
As everyone knows, Fast Food is a major no-no. If you find yourself with no other options though, you can eat this and stay on track…
Wendy’s Chili,
small: 2 zone blocks
large: 3 zone blocks
Subway,
6 inch Steak and Cheese, no mayo
= 5 blocks
once again, Fast Food should be your last resort , but if you have to these items meet zone ratios.