Holloween and "The Zone"

Halloween weekend was a blast. I don't go as hard as most but I did loosen up and had a good time. My costume sucked but its tough to compete with MANBUG!!!!!



That night went a little longer then we would have liked but it was a good time.

Saturday was the USC Tailgate. Another good time with plenty of refreshments for all.

Sunday was a recover day. I was still smoked from the shoulder day on Thursday. Then the Ducks game Sunday night. More refreshments.

I guess what I'm trying to say is ZERO gym time for me all weekend. I feel bad but not that bad.

Today I started "THE ZONE" the most important and most neglected part of my crossfiting: the diet. I have tried this before with no success. In truth the only diet I have ever been able to follow was the short time I did the Paleo diet in preperation for my first olympic triathlons.

I wont include my whole diet here but just like with the WODs this is a tool to keep my honest. I will do 17 blocks per day. If you want to know what a block is get "Enter the Zone" here.

Monday (as of 4:00pm)
meal 1: 1 block meal 6:45am
meal 2: 4 block meal 11:30 am
meal 3: 5 block meal 3:30pm

We will see how it goes.

Two Hard Days.

I started at the local crossfit gym this week and after two days all I can say is "ouch!"

It has been a blast and I can't wait to do more next week but it was not easy. My legs and shoulders a wreck. I did Nancy on Wednesday:
400m run
15x 95# overhead squats
5 rounds

It was hard and the first round of squats felt impossible. I had to drop the weight in the third round by 10#'s and that helped alot. Final time 31min.

Yesterday I did THE shoulder day.

1 shoulder press
2 push press
3 push jerks

You have to complete all 6 without a rack or drop until failure then:

2 push press
3 push jerks

same as above then:

3 push jerks

after failure on the jerks run 400m .
3 rounds

I did the first round racking the bar after each set. I did about 6 rounds of all three, about 15 rounds of the press/jerks and about 4 rounds of just jerk

the second round setting the bar down or racking was a failure. I could not do a press and only did about 3 rounds of the press/jerks and about 3 rounds of just jerks.

It was about the same for the third round. Needless to say I did a shit load of pressing and I had a tough time holding my arms up to drive home after.

I will take Friday and Saturday off then do something on Sunday, not sure what yet. I do know that its Halloween bitches and it time to relax.

Burpees, Rest and Crossfit

Phil and Jon started the burpee challenge. I hate them. The way it works is you do 1 more burpee then the day before for 100 days. But they started with 25 on Thursday. I did not start till Sunday meaning I had to do 106 to catch up. On top of that I did the KB complex but lets go back.

Thursday I did a simple crossfit total day. Some squats, nothing over 225#s, some shoulder press and some dead lifts. I was pretty burnt out from the 120's on Wednesday but I did something.

Friday I took a rest day.

Saturday was fun. I went to a local crossfit gym for a free workout/introduction. I was really impressed with the whole set up and the mentality they had. I wish I could see a class first but regardless I plan to join next week.

My hip was bothering me on Sunday but I think I just pissed it off and it seems better now. I will take a rest day today to keep from aggravating it further.

120 and bloody hands

I did the WOD yesterday.

Ten rounds for time of:
12 Burpees
12 Pull-ups

NOT FUN. I had a previous pr of 23:53. It was not that fast. I tore the shit out of my hands for 30:15. over 6 minuets slower. Now I cant be too upset because I am still early on my road into fitness but it sucked. As you can see below not only was my arms and back not very well prepared for the pullups but my hand was definitely not.



my left hand started bleeding in the same spot as the blister above in the 4th round. It didn't really hurt but the blood mixed with the chalk on the bar and ground was impressive. At least it was to me, the 24hour fitness employee who informed me chalk was not allowed in the gym (lame) asked me to clean it up and did not look to happy about the white hand prints on the ground wiht little blood drops in them. I kept using the chalk after he asked me to stop, there was no way I could have finished without it.

I again got tons of strange looks but I monopolized the pull-up bar/tricep pull-down cable area in a very crowded gym. Once I got started nobody wanted any part of my sweaty little are.

I have decided to follow the crossfit model of 3 on 1 off so today is a rest day and I think it is well deserved. Back at it on Thursday.

TRB Continues

I skipped the filthy fifty yesterday, not because I was scared!
In its place I did the posted WOD from the crossfit main site

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

I did the WOD with Phil who really put to home how lame I am. Jon did it on his own later that night

Jon: 7 Rounds + 5 Thrusters
Phil: 7 Rounds
Pat: 5 Rounds + 5 Thrusters and 7 Powercleans

It was hard. I felt good about my strength, the thrusters did not seem too bad and they didn't bother the hip. The SDHP's killed my back but I think that's just conditioning. I haven't put that kind of stress on my body in a while and I think it was just pissed.

I plan on doing the main site WOD again today

Ten rounds for time of:
12 Burpees
12 Pull-ups

The last time we did this I was fastest. I don't think that will be the case today.

Check it out

TRB: Days 6 and 7

I said I would know where I stand by the end of the week and I was right. My hip is holding up better then I thought and my strength is not as far gone as I had anticipated. After doing one of the ladies I am happy. Cindy was killer but I did 20 rounds, 2 more then I expected to, and did not die. Don't get me wrong I nearly puked at about the 15 min mark but I held back. I took Saturday off to recover, I still hurt two days later, then got back to it on Sunday.

Friday:
Cindy
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Pat: 20 rounds

Sunday:
Complete KB complex
10x 1 arm KB swing+
10x RTW (Both Directions)+
10x Figure 8 (front-to-back)+
10x Figure 8 (back-to-front)+
10x Goblet Squat+
10x Push Squat+
10x Standing Halo+
10x Deck Squat+
10x Half TGU (10 each side)+
10x Windmill (10 each side)+
10x 1 Arm OHS (10 each side)+
10x Get-up (10 each side)

Also did 50 2 arm swings+
10x KB snatch (10 each side)+
10x KB Press (10 each side)+
more swings and presses.
All with 35# KB

It was a good workout that is harder then it looks.

So Monday I will look to do:
"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Its an extreamly hard but fun workout that I may not be able to do fully if the KTE or wall balls bother my abs or hips but I will give it the college try.

Days 3, 4 and 5

So I did what I said I didn't want to do. I skipped the workout on Wednesday. I did it for a couple of bad reasons but the one good one was that I was ridiculously sore and felt it would have been counter productive to kill myself two days in row. Of course that is the plan today. I did the Ghetto-Bells workout yesterday and plan on doing Cindy today with Jon and Phil (if Phil takes his big boy pills and comes out to play) The last time I did Cindy I almost died, today I die. So I will eat hearty because...



That was lame I know but go fuck yourself!

Ghetto-Bells
AMRAP in 20 min of
21 SDHP (53# KB)
15 Sit-ups
100m waiters walk with KB

Notes:
5 full rounds plus 21 SDHP
I have gotten some crazy looks from people in gyms before but nothing like last night. The waiters walk through a crowded Jimmy gym got me a lot of attention. the 53# monster KB looks heavy because it is and people wanted no part of my grunting across the middle of the gym. I love it

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

I think last time I did 23. I hope to get 18 tonight.