Tuesday double

08:30
part 1:
A. Power Clean @ 13X1; 2,2,2,2; rest 4 min
B. Power Clean x 1/Thruster x 1; rest 4 min x 5 - 90%
C. KBS - 21 unbroken - 2pd/1.5pd; rest 90 sec x 3

For loads:
A. 195, 205, 225, 225
B. 185, 195, 195, 195, 195
C. unbroken ~40 sec sets

rest

16:30
part 2:
4 sets @ 95%:
10 fast thrusters - 95#/65#
10 faster CTB chin ups
10 fastest burpees
rest walk 4:30
+
4 sets:
Row 30 sec @ 95%
walk rest 4:30
+
4 sets:
25 unbroken sit ups
rest 1 min

~1:05 for all 4 sets, not sure for rowing pace. Strong sit-ups, unbroken.

Daily report

• Body: A little sore. Shoulder pain went away.
• Sleep: Short. 7 hours. Slow to wake.
• Nutrition: Good. Cooked a pretty good chicken dish tonight.
• Notes: Strong double today. Tweaked my power clean form by staying tighter from start through 2nd pull; at bottom position I tighten my shoulders and pull them back. Much, much stronger than before.

Tuesday part 2

  21:05

4 sets:

15 KBS - 2/1.5 pd

Row 200 m @ 95%

rest 5 min actively after each set of 15 KBS and row 200

+

4 sets:

15 Burpees

Row 200 m @ 95%

rest 5 min actively after each set of burpees and 200 m row

+

4 sets:

15 CTB chin ups

Row 200 m @ 95%

rest 5 min actively after each set of 15 chin ups and 200 m row

For time: Did not record each round. Each set ~1:30 +/- 20 seconds. Total time: 01:16:05

Note: Ergometer is broken on rower; subbed 30 strokes @ 95% effort

Daily report

• Body: Sore. 10 minute ice bath post workout.
• Sleep: Good: 
• Nutrition: Good: FitDay. Most food I've eaten in a few days. Mostly protein/fat, but will try and cut down for rest of week.
• Notes: This one was long. KBS were solid. Burpees felt very strong. CTB chin ups were not all 15 for each set. Did as many CTB as I could, then remainder were regular. Hard to judge rowing without an Ergometer, but it was better than not having one... I guess. Overall, long and brutal workout... I'm going to bed.
• Cool link of the day: Chicken Salad via Crossfit Journal... I'm gonna have to give this one a try.

Sunday afternoon active recovery

 1300

Warmup: (Dynamic arm/leg swings, jump rope, shadow boxing)

20 KBS unbroken - 1.5pd; rest 2 min x 3
+
25 TGU/arm - 16kg - slow and steady
+
FLR on rings - 300 sec total
+
GHD raises - 12 x 3; rest 90 sec

Daily report:

• Body: Fine.
• Sleep: Not much. Need more tonight. 6 hours.
• Nutrition: Cheat night last night. Should keep me honest during the week.
• Notes: Swings felt strong, probably could have done them with 2pd. TGU were mentally tough, but got through them. Both sides broken once. Did not alternate: 15, 10 for left, 15, 10 for right. Front Leaning Rest sets were 60 work/60 rest for two rounds, then 6 sets of 30 work/30 rest. GHD raises felt strong.
• Cool link of the day: An interesting study: A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours
  

Evening testing

 19:00

Warmup (Dynamic swings, sampson, jump rope)

3 rounds for time:
25 KBS 2pd
25 chin ups

11:09

Daily report

• Body: Fine. Less sore than I was this afternoon.
• Sleep: No nap.
• Nutrition: Not much food today. Lunch was a mixed green salad with some egg whites tossed in olive oil and balsamic, one slice of sirloin and a two chicken wings. Roughly 3 blocks. A little short on fat.
• Notes: With the shape my hands were in, this was brutal. Taped them up pretty good but it was difficult to grip the bar. The kettlebell, not so much, but 2 of the 3 sets were still unbroken. All pullup sets were broken. Not really happy with my time/performance, but looking forward to tomorrow. Probably another double.
• Cool link of the night: Stronger people are harder to kill. A 20-year study involving nearly 9000 men aged 20-80 found "Muscular strength is inversely and independently associated with death from all causes and cancer, even after adjusting for cardiorespiratory fitness and other potential confounders."

Afternoon KB swings, GH situps, double unders

16:45

Warmup (arm swings, quick sampson/lunges/kicks)

21,18,15,12,9,6,3 rep rounds for time:
KBS 2pd unbroken
GHD Sit Ups unbroken
Double Unders unbroken
13:26

Daily report

• Body: Good. Stretching warmup felt strong
• Sleep: Very short 20 minute nap. Well rested.
• Nutrition: Very good.
• Notes: Fast wod, but could have been faster. Took some rest in between sets to ensure unbroken-ness. Had to do a few double under sets over again anyway. Good day of training.
• Cool link of the day: Everything you know about fitness is a lie. Hahaha. Daniel Duane is known for stirring up the pot with articles like these. I just laugh.

More OPT

08:30

Warmup: Arm swings, stretching, jumprope

7 rounds for time of:
4 HSPU
5 Cleans (135#)
6 Pull-ups
7 KBS (2 pood)

For time: 22:28

Daily report

• Body: Very sore.
• Sleep: Great. 9 hours.
• Nutrition: Excellent.
• Notes: Quick one this morning. Will probably run tonight. OPT's perscription was this workout, followed by 6 hours of rest and 30 minutes of running with 10 minutes of ice bath. Will try and follow through with that.
• Cool link of the day: 5 miles on a surf board. Holy crap that looks like fun.

Morning Workout

08:30

Warmup (jump roping, arm swings, stretching)


Three rounds for time of:
 4 Muscle-ups
30 Wallball shots, 16 pound ball
 8 Handstand push-ups
135 pound Power clean, 15 reps

For time: ~25 minutes

Tabata intervals --

KB Swings (2 pood)
For reps: 10, 9, 8, 8, 8, 8, 8, 8

Note: Tabata = 8 rounds: 20 seconds of work followed by 10 seconds of rest = 4 minutes

Daily report

• Body: Calves a little sore from running yesterday. Overall, good.
• Sleep: Good. 8 hours.
• Nutrition: Excellent, so far.
• Notes: Nice to be back. Will probably post again later... going back into the gym for some strength training later. First WOD was from a couple days back on CF mainsite. Had to scale the muscleups, handstand pushups, and weight of the wallball a bit. It was a good one, not much rest except with the muscleups. Kept a solid pace. For the tabata, I should be able to score 10 for the entire 4 minutes but I was gassed after the first bout.
• Supplements: Vitamin D (4000 UI), Fish oil (3 caps)
• Cool link of the day: Robb Wolf had an interesting post on this blog the other day. In it he speaks about how to go about making a weeks worth of meals at the beginning of the week, as opposed to before you eat. Good read, but I can't see this approach being feasible for a college student.

Run, Pull, Burp, Squat

19:00

Warmup: 400 meter run

4 rounds:
Carry sandbag 400 meters (60 pounds)
12 Pull-ups
18 Burpees
24 Squats
For time: ~30:00 (no watch today)

5 rounds:
20 KB Swings (2 pood)
rest 90 seconds between sets


Daily report

• Body: All good except lower back. Presumably from squats the other day. Shoulder feels much better. Did not hurt on KB swings.
• Sleep: Good.
• Nutrition: Poor. No caffeine for last two days. Felt pretty groggy.
• Notes: This WOD deserves a name. Not sure what I'd call it, but it was a good one. Wish I had a definite time for it, but I forgot my stop watch. KB swings were easy for first two sets. Last three didn't come easy. All sets unbroken.
• Cool link of the day: R.I.P. Metrodome