First workout in new home

Today my roommate and I went to a local park for two hours and did some random bodyweight workouts:

10 min warmup (jogging)

4 rounds:
run 200m
burpees for time of partner's run

For average burpees: ~15/round

4 rounds:
50 m hill run
squats for time of parner's climb

for average squats: ~15/round

six 200m sprints at various intensity percentage:
70,75,80, 90,95, all out

play on today's mainsite wod:
8 rounds for time:
20 seconds max reps box jumps 18"
10 sec rest
20 sec max reps jumping/alternating lunges
10 sec rest

for average reps: ~19 jumps, ~14 lunges

Daily report

• Body: Good. Lower back/traps a bit sore from carrying luggage.
• Sleep: Good.
• Nutrition: Stop drinking so much.
• Notes: Solid first effort. First workout of many at the park. I spied a swing set that may be good for pull-ups.

Long Absence

The past week I have traveled through London, Amsterdam, Brussels and Paris. Today I arrived in Rome and tomorrow I begin orientation to my classes.

Others have estimated walking at least 100 miles in the past week, but I am not sure personally. I do know that I have been walking a ton and that has been my only means of exercise. Now that I am in Rome, I will try to find a gym and get underway towards a fitness routine.

Weekly report:

• Body: Good. Shoulders a bit sore from 55 lb backpack.
• Sleep: So/so every night. Hit or miss.
• Nutrition: It's been okay, but not as good as it could be. Beer and wine at evening meals is an unnecessary expense that I am going to try to limit to weekends as much as possible.
• Notes: Find routine ASAP.

power snatch, isabel / squats, mile TT

Thurs 1200

Power snatch - HS
135 - 155 - 185 - 195 (f) - 195 (f) - 195 (f)

Isabel
30 snatches for time @ 135#
5:49

Fri 1700

Squat 15 - 15
225 - 245

Mile TT
7:29

Daily report

• Body: Good. A little tight.
• Sleep: Enough.
• Nutrition: Good.
• Notes: Strong WODs. A little nervous leaving for Europe tomorrow. Here goes nothing....

open wod 6, press, opt

1200

very short warmup (came a few min late)

amrap 7 min
3 thrusters @ 100#
3 c2b pullups
6 thrust
6 c2b
9 thrust
9 c2b
... accending 3's for max reps

reps: 86 @ ~80% intensity

Press, heavy triples
95, 135, 145, 155x1

OPT:
amrap 10 min
powercleans 185#
rest 2 min
amrap 10 min
handstand pushups
rest 10 min
amrap 10 min
double unders

for scores: 55, 35 (subbed ring dips at 5 minutes; sprained thumb), 541

daily report

• Body: Good. Not very sore.
• Sleep: Still cruddy. Could be much better.
• Nutrition: Had the most delicious ribs ever tonight. Yum.
• Notes: Good workout today. OPT was about 45 min after open wod 6. I stayed after to clean and decided to do another WOD. Was careful not to redline on the first wod because I was still pretty cold. AMRAP powercleans felt great. Great benchmark number... it will be interesting to complete this test again down the road. Overall, good day. Need to get sleep on track; fml. That is what is holding me back the most right now, nutritionally and training-wise. I have a lot going on at the moment with travels to Europe right around the corner.

open wod 6, press, opt

1200

very short warmup (came a few min late)

amrap 7 min
3 thrusters @ 100#
3 c2b pullups
6 thrust
6 c2b
9 thrust
9 c2b
... accending 3's for max reps

reps: 86 @ ~80% intensity

Press, heavy triples
95, 135, 145, 155x1

OPT:
amrap 10 min
powercleans 185#
rest 2 min
amrap 10 min
handstand pushups
rest 10 min
amrap 10 min
double unders

for scores: 55, 35 (subbed ring dips at 5 minutes; sprained thumb), 541

daily report

• Body: Good. Not very sore.
• Sleep: Still cruddy. Could be much better.
• Nutrition: Had the most delicious ribs ever tonight. Yum.
• Notes: Good workout today. OPT was about 45 min after open wod 6. I stayed after to clean and decided to do another WOD. Was careful not to redline on the first wod because I was still pretty cold. AMRAP powercleans felt great. Great benchmark number... it will be interesting to complete this test again down the road. Overall, good day. Need to get sleep on track; fml. That is what is holding me back the most right now, nutritionally and training-wise. I have a lot going on at the moment with travels to Europe right around the corner.

swimming+row/run, more swimming

Friday:

0900

@ the pool
10 min freestyle warmup
4 x 200m TT
10 min freestyle cooldown

post-pool: death by burpees
11 rounds

1800
pre-wod:

Volume snatches (triples on the minute, 10 minutes)
For load: 95 x 3 sets, 115 x 3 sets, 135 x 4 sets

Nancy (yes, again)
5 rft
400m run
15 OHS @ 95#
For time: 15:35

4 rft:
500m row
200m run
all times ~ 3:15

Saturday:

@ the pool

1000m freestyle warmup
500m TT
AMRAP 10 min 25m underwater swim
For reps: 6 (150m)

Daily report

• Body: Sore.
• Nutrition: Could be better.
• Sleep: Not good. Need to cut coffee intake.
• Notes: Good pool WODs. Nice to get back in the pool for a few.

swimming

Freestyle swim:

Warm up (10 min freestyle, lost count of laps... ~1000m)

10 repeats @ 50m ... 1 min rest

Cool down (10 min freestyle, focus on form)

4 RFT @ side of pool:

12 pushups

12 burpees

Daily report

• Body: Lower back really feels 'stretched' ... probably because of deadlifts.
• Sleep: Enough, but could be better.
• Nutrition: Good.
• Notes: Great technique day in the pool. Found a stretch I hadn't noticed before. The goal with freestyle swimming is to be as long and streamlined as possible. There is a sensation when you raise your hand against a doorway and turn to reach the highest point possible that should be evident in the freestyle stroke.. a sensation not realized until today. When that is linked with hip transfer and tight hip turn, each stroke is much more efficient. Really practiced that today, along with keeping chin in and neck long. Not much distance, but good for technique.
• Breif review of Crossfit Games: The much anticipated games lived up to expectation and then some. That said, I would have to say the best part of the games was not watching the athletes in some of the most ingenious programming I've ever seen, but rather meeting the minds behind the companies and movements I have followed for so long. Tony Blauer, Brian Mackenzie, Barry Sears only begins the list... It was great being able to shoot the shit with them at their booths. The reebok apparel booth was neat as well, and I attempted their 250m row sprint multiple times. The best event was by far the first... nothing comes close to an ocean swim coupled with crossfit's signature movements.
• I really enjoyed myself over the weekend, my only gripe being that they should have published a concrete schedule of the events. I know that part of crossfit is the "unknown and unknowable" but they certainly could have been better with their communication to the audience about when things started and where they were being held at. I strongly believe that this 'Games' put Crossfit on the map for being a legitimate professional sport and we will see many years of incredible feats of fitness in the years to come. I am very glad that I attended.

deadlifts

Deadlift (heavy triple)
225, 275, 315, 365

10-9-8 ... 3-2-1-2-3 .. 8-9-10
Deadlift (155#)
Toes to bar

For time: 19:15

Daily report

• Body: Very sore lower back.
• Sleep: Poor.
• Nutrition: Poor.
• Notes: Was expecting a heavier triple... oh well. Good WOD to work on a weakness of mine; toes to bars.
• Cool link of the day: Where has untainted passion like this been for so long?

tour de tonka/ohs, nancy

Tour de Tonka:

For time: 100 miles on bicycle.
~7 hours, with 4 organized rest stops

OHS doubles:
185, 205, 225, 245 (F @ jerk), 245 (good jerk, wasn't feelin' it...)

"Nancy"
5 RFT:
Run 400m
15 overhead squats @ 95#

For time: 15:15

Daily report

• Body: Legs are very, very sore from the bike ride. Mentally still recovering too. Lower back was a bit stiff on OHS.
• Sleep: Need to fix this ASAP. Coffee too late = bed too late = sleep too late in the day. Falling into a poor routine.
• Nutrition: Brasa after workout was delicious. Lots of sugar to get me through the 100 miles.... definitely not paleo. Need to get back on the bus here as well.
• Notes: 100 miles was brutal but felt awesome to finish. A highlight was being handed a 16 oz coors light with two miles to go by a friendly neighbor. OHS felt strong, 245 is definitely in the wheelhouse. My boy Z came to check out CFSP for the first time; I don't think it will be his last. He hit 245 for a double and could have gone a few more sets if time allowed. He's getting quite proficient at triple unders........ very jealous and will start practice on these soon.

power cleans

18:30

Power cleans - heavy triple
135, 185, 205, 225, 245 (two TnG, 3rd rep after reset)

Death by powercleans
1 rep first min, 2 reps second minute ..... (75% of 3 rep max)

For load/rounds: 185#, 9 rounds+6

Daily report

• Body: Good.
• Sleep: Enough, again too late into the day. BED EARLIER!
• Nutrition: Good. Fueling up for 100 mile bike ride tomorrow.
• Notes: Good WOD today, but tomorrow will not be so easy. I will be attempting to complete Tour de Tonka in the longest route they offer; 100 miles. Wish me luck!

Nate, 8k

AMRAP 20 Min
2 Muscle ups
4 HSPU
8 KBS (2 pood)
for rounds: 5

Run 8k
Time: ~50 minutes

Daily report

• Body: Sore. 1-10;7
• Sleep: Enough, but too late into the day.
• Nutrition: Gettin' there...
• Notes: Really should have scaled the muscle ups after many failed attempts. That was the only sticking point. HSPU felt good, and 2 pood KBS I can crank out all day. Oh well, I suppose getting the diet in check will help the muscle ups too. I felt heavy today.

crossfit games wod, cfsp

Ocean sprints at Manhattan Beach
200m, 400m, 600m x 2
Misc. kettlebell practice
Ocean swimming

Other games workouts:
Grace (power cleans) at Barbells for Boobs tent
2:02

AMRAP double-unders
212 (record was 333, if I had my own rope I think I could have made a run)

20 thrusters for time, 40# dumbbells
:35 seconds

250m row for time:
44, 46, 39

Yesterday @ CFSP:
21 clean and jerk @ 95#
50 double unders
15 c&j
50 double unders
9 c&j
for time: ~7 minutes @ 80% intensity

15 seconds sprints on rower x 5
rest as needed

Daily (weekly) report:

• Body: Lower back a little sore. A little sunburned.
• Nutrition: Great steak dinner tonight. Paleo until a munch of cake for dessert.
• Sleep: Enough.
• Notes: CF games was a good time, I will post a full review later.