Squats, cleans, snatch

Row 10 min:
For distance: 2550m

Squat:
5-5-5
245 all sets
Clean:
3-3-3-3-3
135, 185, 225, 225, 235
Snatch:
1 x 10 (one attempt of 10 reps)
135, unbroken

150 situps (anchored, abmat)
~7 min


Daily report

• Body: Good.
• Sleep: Could be better. Need to get back onto a solid routine.
• Nutrition: Made Massie's bacon sprouts tonight. One of the dankest dishes I've ever whipped up.
• Notes: Held back for the squats; powerful out of the hole, but need to work on correcting knee position. Cleans were pretty solid, especially at 185. Surprised myself with the unbroken 135 snatch; it felt sort of odd going for a '10-rep max' but it was the prescribed programming of CFSP.
• Thoughts: 7 am flight tomorrow (i.e. in four hours) to LA for the games. I am incredibly excited, especially after seeing the first workout. Looks like Murph's evil twin... 200m swim, 1500m run, 50 c2b pull ups, 100 hand release push ups, 200 air squats, 1500m run. That is going to be so much fun to watch, especially being that it will be held at the beach. I didn't see that coming... I figured the whole thing would be at the Home Depot center. Anyways, I will take pictures and post back. Should be an entertaining weekend to say the least.

rowing/cfsp

Warmup:
10 min row (2100+ metres)
rest 15 min
400m run
500m row
25 pushups

amrap
10 min HSPU
5 min squats
2 min pullups
1 min pushups

total reps: 289

rest 1 hour

8000m row
for time: ~40 min (some water/chalk breaks)

Daily report

• Body: Good. Lower back a little sore.
• Sleep: Enough.
• Nutrition: Espresso at 3pm, PWO shake at 8pm, chicken sausage at 9pm, tuna salad with lots of peppers on cucumbers at 10pm.
• Notes: Good WOD, lots of rowing. Was pretty tired for the last 8000m. HSPU could be better. Went unbroken with my squats; 195 reps. Pullups could have been better, same with pushups.

cfsp / swimming

Olympic Swimming Champion -- Amanda Beard

two days ago:

max 5-rep deadlift, one attempt
315 x 5 (regrip at bottom; no rebound)


AMRAP 15 min
5 deadlifts @ 225#
10 pull-ups
15 squats

for rounds: 8 rounds + 5 dl, 10 pu, 1 sq

today:

swim wod
1000m front crawl (~15 min)

10 rounds for time:
50m front crawl
15 push ups

~15 min (middle two rounds were 2x25m underwater swim instead of front crawl)

Daily report

• Body: Sore and tired.
• Nutrition: So/so, not very much food.
• Sleep: Too much and very tired.
• Notes: Horrible stomach lately. Not sure what I ate or what's wrong with me but I have not been myself... Swim WOD went okay.

rest

Filthy fifty kicked my ass yesterday. Was feeling pretty tired today too. Back at it tomorrow.

Daily report

• Body: Sore.
• Sleep: Worst night of sleep in a long time. Less than 3 hours. Felt like I could have crushed a WOD at 3:30 AM ... Woke up at 6:30 with a horrible headache.
• Nutrition: Broke paleo a bit last night. During the day was better. Breakfast- chicken breast, blueberries Lunch- 3 eggs, 1 can of tuna, a little bit of cheese, Lots of cayenne pepper Dinner: Cut up steak, sauteed onions, some more blueberries.
• Notes: None.

filthy fifty

1530

"Filthy Fifty"

50 Box Jumps
50 Jumping Pullups
50 KBS, 1 pood
50 Walking Lunges
50 K2E
50 Push Press, 45lb
50 Back Ext
50 Wallball
50 Burpees
50 Double Unders

For time: 28:14

Daily report:

• Body: Good. Felt a little inflexible in the bottom of the wallballs, but overall okay.
• Sleep: Good.
• Nutrition: Paleo. Fitday
• Notes: Felt very, very slow but a very solid workout. Box jumps, KBS, lunges were unbroken. K2E were very poor. With the Paleo diet I hope to lighten up a bit. The burpees were rough... I've done much better on this one.

no training

Came home today... long 7 hour drive. Hoping to get after some WOD's this week.

Daily report

• Body: Sore. 1-10; 7
• Sleep: 8 hours.
• Nutrition: No grains/sugar day 2, success. Fitday
• Notes: Filthy Fifty at Crossfit St. Paul tomorrow.

more swings

AMPAP -- 6 hour shift @ work
(as many pyramids as possible)

10-9-8-...3-2-1
2 pood KB swings AFAP

For rounds: 6

Daily report:

• Body: Lower back is a little sore. Weird pain in left hand, makes handstands very difficult.
• Sleep: Good.
• Nutrition: Fitday Log Stayed paleo today. Intermittent fast until 7. I will be home in a few days and at home I will be getting back to three square meals with the last meal before 7pm.
• Staples (protein, carb, fat)
• Salmon, talapia, walleye, shellfish i.e. less poultry/red meat
• Green vegetables i.e. spinatch, kale, peppers, broccoli, green beans
• Avocado, coconut oil, as little as possible almonds/cashews/peanuts for at least first 2 weeks.
• Notes: All 6 rounds were difficult and it was awkward returning to work after a pyramid. I broke a pretty heavy sweat around reps 5-4, and each pyramid was done as fast as possible. Total reps: 330
• Link of the day: My boy Z started a training blog. We'll be trading WOD's in the near future, I'm sure. http://zleegoose.blogspot.com/
• Read of the day: Shipping out -- David Foster Wallace It has been a long time since I have read something so pleasurable. I aspire to one day be able to construct a work like this. What is so amazing about DFW is that he can write like this on so many different topics. Sure, an essay about a cruise ship is on the serface quite a drab topic... somehow DFW manages to extract some seriously deep insight out of his experience. I feel like I could write several pages about my love of this work, but I'll just say that I will surely be reading this one again. I highly recommend it to serve as a hallmark example of inventive and exuberant writing style.

Paleo starts tomorrow

So my bro Z is starting paleo tomorrow so I thought it might be a good idea to start being strict myself. Commence paleo, including detailed log of food intake.

As for training, I haven't been hitting it particularly hard. Every so often I knock out 200-300 2 pood kettlebell swings but that is all. This week I might shoot for 5000 swings in one week, but that may be overkill.

Sleep has been good. Nutrition has been okay. It is tough being away from home trying to set good habits. Here's one workout I did a few days ago that left me quite sore. It adds up to 500 total reps.

"Ejection Seat" (play on OPT's flight simulator i.e. same workout but with double-unders)

5-10-15...40-45-50-45-40...15-10-5
Air Squats
As fast as possible. Each set is separate from the next. Each set must be unbroken.

Death by Pistols

21-18-15-12-9-6-3
R-leg pistols
L-leg pistols
KBS (2 pood)

Daily report

• Body: Sore and sunburnt.
• Sleep: 7 hours.
• Nutrition: Good
• Notes: Left leg is very much stronger than the right. KBS were low-ish reps, but very explosive. Good complement to yesterday's WOD.

Kettlebell WOD

1-2-3 ... 8-9-10-9-8 ... 3-2-1
Right hand KB snatch (2 pood)
Left hand KB snatch (2 pood)
Burpees

Daily report

• Body: Sore. Upper/lower back.
• Sleep: Good.
• Nutrition: Most of today was a fast. Gramma's birthday dinner was a bit of a splurge, but after this WOD it felt earned.
• Notes: Tough. Completely unbroken but this one really tested me. Blaire Morrison (CF games competitor and HQ staff) posted an awesome video about the KB snatch that I think is worth sharing. It really helped with my form, and the pain I felt in the area below my wrist after doing snatches is not an issue anymore.

• 
  

  via Blaire Morrison: This morning’s session was all about skill. Kettlebell snatches are a great movement that I’ve needed to address technically for awhile, and thanks to my friend Zvi in Israel I now have. Using a YouTube tutorial he sent me awhile back I’ve completely adjusted and improved this movement. The weight feels lighter, smoother, and, most importantly, I’m not banging the shit out of my wrists anymore. If you want to check it out, go here:

  
  

Training

It's been awhile since my last post -- I have not been at a computer for quite a long time. Here are some workouts I have completed in the past week. Diet has been on and off, but training has kept up surprisingly well with only a jump rope and 3 kettlebells.

(misc last week wods)

Test:
AMRAP 1 pood kettlebell swings
For reps: 444

5 sets (AFAP)
20 KBS (2 pood)

5 rounds:
4 handstand pushups
8 KBS (2 pood)
12 pistols (alternating)

3 rounds:
20 goblet squats (2 pood)

3 rounds:
30 KBS (2 pood)
800m run

(7/8/11)
5-10-15-20-25-30-35-40-45-50
KBS (1.5 pood)

(7/9/11)
5/10/15/20/25/30/25/20/15/10/5
KBS (2 pood)

(7/10/11)
3 rounds
Lunge 200m
Sprint 200m
60 KBS (2 pood)

Weekly report:
Body: Sore, especially upper back after KBS with 2 pood.
Sleep: Could be better.
Nutrition: On/off. Began food log yesterday.
Notes: Good workouts. Before each WOD I have been warming up with 3-5 minutes of juggling with 1 pood and 1.5 pood kb. The first time juggling I began wondering how many swings I could get with the 1 pood... I never thought I could swing for over 5 minutes straight. I stopped at 444 but I know I could get at least 500. I enjoy kettlebell workouts. I plan to throw in more burpees and HSPU this week than I have been since the start of this trip.
Favorite author: David Foster Wallace. I am obsessed with his work right now.