A Long Review

I have not posted much so below is the last several days but first some thoughts

I have been zoning strong since the 2nd of Jan with 17 blocks a day and 2 cheat meals a week. I don't even really notice it that much any more. its gotten a lot easier. It has started to show in the gym too. My times are coming down along with the body fat. I feel lighter and that's what is important.

Friday 1/30 I did Randy

75x 75lb Power Cleans

7:59

I did this WOD in November and got 9:??. This one felt harder then I remember but I was happy with the time

Saturday 1/31 I did a hill repeat run. It was the same run from 2 weeks prior but this time I was alone and about a minute slower.

I also did a team workout.

150 wall balls (20lb ball)

200 KB swings (53lb bell)

250 dead lifts (135lb)

300 push-ups

It was with two other people; a girl who I had never met before but really impressed me with her effort especially on the push-ups and wall balls and a guy I had seen before who is average and had to scale the weights but also put in a good effort. They both pushed me.

I felt great on this. I had a coffee immediately before the WOD but I don’t know if that had anything to do with it but everything went well. I did a little more than my 1/3 share on most of the stations but I was cruising especially on the dead lifts the weight felt easy. The push-ups were as good as they have felt in a long time and the wall balls were not to hard either.

.

Sunday 2/1 I rested

Monday 2/2 was Hanging Power Cleans

3-2-2-2-1-1-1-1-1

I finished with a sketch 195lbs. It was more of a hanging squat clean. I did a good 190lb and failed at 205lb.

Tuesday 2/3 was Jackie:

1000m Row +

50 Thrusters @ 45lbs

30 pull-ups

I forgot my exact time for this but I think it was in the 8 min range. I know I did the row in 3:30.08 and got through the thrusters well. I was having a little trouble on the pull-ups; I am getting my butterfly kip down and could not get the regular kip to work

The day after this was filmed I got it. It clicked and now I can string them together much better.

Wednesday 2/4 I did a evil thing called “Reverse Running Fran”

9 Pull-ups +

9 Thrusters +

800m sprint +

15 Pull-ups +

15 Thrusters +

400m sprint

21 Pull-ups

21 Thrusters

200m sprint

13:23

I was able to “butterfly kip” almost all of these and that helped my time a lot and the thrusts felt a lot better than they have recently.

Thursday 2/5 I rested

Friday 2/6 I did Annie:

50-40-30-20-10 of double unders and sit-ups

8:23

I have been pulling out the jump rope a little lately and have not done many sit-ups so this seemed like a good one to do. (on a side note this is the 2nd fastest time on the gym's board but #1 is 5:25 ish)

Saturday 2/7 I did "Tabata Hell"

8 rounds of 20 seconds work 10 seconds rest

Row

Pull-Ups

Sit-ups

KB Swings (53 lbs)

and B to B squats

This sucked. period.

Sunday 2/8 Rest

HOLLY SHIT My body is not happy!

Ouch!

Sunday:
20x 100m sprints
45 sec. rest between each

I did this on the track and it sucked! My body was hurting afterwords but I like what this kind of work will do for my endurance so I sucked it up. They were not very fast but I'm fat so fuck you.

Monday WOD:
AMRAP in 20
400m run
21x 35# DB thrusters

This sucked too. I did 4 full rounds plus the run and 19 thrusters. I missed 5 rounds by two fucking thrusters. That's what I get for resting with less then a minute to go I guess; so fuck me.

Monday O-Lift
(the Rx'ed work is 3 sets of 3 but I did it a little different)

Power Snatch 3 sets of 3 (3/3)95 x3 (did some extra at 95 with 3 OHS after each snatch); 115 x3 135x3

Power Clean 3/3: 135 x3; 185 x6

Clean Dead Lift Shrug 3/3: 225 x3; 275 x3; 285 x3 (sucked need to work on hook grip)

Push Jerk 3/3: 135x ? I did a handful maybe 20x I was really focused on technique

OHS 3/3: 95 x5 95 x5 105x3 (I am not good at this! Spent some extra time working technique)

Front Squat 3/3: 145 x15 (too lazy to change the weight and my legs were getting really tight so I kept it light and went for depth)

It was a long Monday but I am back at it tonight.

January Update

Its been a while since my last post and not for any good reason but I will try to sum up the last few weeks.

X-Mas was tough. I am a creature of habit, I like my routines and when my routines are messed with I fall apart. I continually tell my girlfriend that I am a simple man and I truly believe that. I feel like my needs are simple, I get up go to work go to gym go home sleep start over. Very little changes from day to day and that is fine but when you throw in Christmas parties, long weekends, booze and sweets I get crazy. My diet goes to shit and my self control more closely reassembles a 10 year old with ADHD who got into his mom's diet pills than an adult. Lets just call it like it is I was lazy and ate and drank like it was my job.

Got to go watch the USC Trojans smash Penn St in the Rose Bowl on Jan 1st. That really has nothing to do with this I just wanted to put that out there.

Now that things are getting back I feel like I am starting to make some gains. I have been doing a consistent schedule now of

Monday:
6pm Crossfit
8pm O-lift

Tuesday:
6pm Crossfit

Wednesday:
6pm Crossfit
(8pm O-Lift I take if I missed Monday O-Lift)

Thursday:
off

Friday:
630pm Crossfit

Saturday
7am Mt Wilson Trail Race training run
9am Crossfit
10am O-lift

Sunday:
Off or Run

The O-lift classes are whats really helping me. My strength is not bad but my technique is coming along making my lifts better and better. I seem to PR every class.

My body weight is starting to tick down and although I have been bad at it I am still zoning. My tendency is to be pretty good all day then it goes to shit at night but I am getting better and the more I do it the easier its getting. I really think losing about 10lbs will do me wonders.

I feel good about where I am right now considering my activity level form July through September. Now if I can stay close to the zone and keep going to the gym I will be ok.

Now I need to start getting back to the things I love/hate and that's endurance work. I broke out "The Hate Machine" this week and now I'm running at least once a week.

I will post some of my current PR's soon and keep them update