Rest does things...

10 ROUNDS


10 ONE-ARMED DUMBBELL POWER SNATCHES (25#)
10 PISTOLS (SWITCHING LEGS)
10 GHD SIT UPS

I've only been working out once a week. The last time being the hug a twinkie day. 

I programmed this myself. Inspired by the crazy regional wods posted. I'm quite proud that I didn't tap out. 100 reps of each is a lot. 

When I called time I still had gas in my tank. I think all the rest has been pretty good to me.

Oh, I forgot... I did 3 front squats every minute on the minute for 10 minutes at 95#s which is about 87% of my 1RM. I should retest both my 1RM for Front squat and Back squat cause it felt kinda light.

I definitely think I stronger.

Another World

Strength:
Sumo Deadlift 3-3-3

Workout:
10 Handstand push-ups Pistols
15 Burpees GHD Sit-ups
20 Kettlebell swings (53/35) Box Jumps 20"
25 Deadlifts (185/135)
100 Double unders
25 Deadlifts
20 Kettlebell swings Box Jumps
15 Burpees GHD Sit-ups
10 Handstand push-ups Pistols 

This was another WOD where I felt my clean eating. I'm super happy with my time. The deadlifts were tough. 50 reps total was very taxing and was the only thing that slowed me down. I got through the double unders pretty quickly, 3 sets of work. I haven't mastered bounding with a 20" box, but I think that's gonna come around in due time. 

I wasn't really gassed when I called time, I def had more gas in the tank. 

Why can't they all be like this?

Strength:
3-3-3-3 Power Clean

WOD:
21-15-9 reps for time of:
135 pound Clean
GHD sit-up

I can't find the picture of my time. I got 7:12 @ 65#s. I loved this WOD. It was hard and fast. I love WOD with powerlifting in it. My hip flexor was giving me problems, so for the last round I had to shorten my lever for the sit up. 

For the strength portion, I failed at 80#s, so 75# is PR. 

This brought me to me knees

For time:

10 Squat cleans (135/95)

50 GHD Sit-ups

8 Squat cleans

40 GHD Sit-ups

6 Squat Cleans

30 GHD Sit-ups

4 Squat Cleans

20 GHD Sit-ups

2 Squat Cleans

10 GHD Sit-ups

I did way better than I thought I would. By the the time I hit my 40 GHDs, my legs were gassed and I was using my hip flexor... it fuckin' killed. 

The squat cleans only got difficult cause my legs were fatigued, weight was light. 

I was sore after this wod for a good week, easy. 

I'm really behind on my blog :(

For time:

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 50 yards

5 muscle ups (transition)

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 100 yards

(transition)

5 Muscle ups 

 

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 150 yards

(transition)

5 muscle ups

 

245 60 pound (sumo) Deadlift, 10 reps

15 GHD Sit-ups

Sprint 200 yards

Loved this WOD. Onto the next one. 

Psoas the world turns

Five rounds of:

20 GHD Sit-ups

5 Push jerk

Ohhh, my abs are killing me today. I did the first 3 rounds on the GHD machine, but by the 4th round my psoas was really feeling it. I think my legs were gassed and really wouldn't fire anymore, so I was relying on my lower back (psoas) to sit me up. Well, as David informed me, my psoas is not a large enough muscle to be moving all that weight and it started to tighten up on me. I had no option but to finish on the ab-mat. My max push jerk 5 reps is 60#s, which I did not too long ago for a press progression. 60#s really tired me. I would see stars by my 4th and 5th reps. I decided to do 55#s for this WOD, which really kicked my butt. 

Overall, I'm happy with my time and the work I did. 

Day 13 on eating Paleo. My cravings are still very strong. I've been having a lot stress lately at work, and my first reaction is to eat something bad to placate myself. Admittedly, I'm an emotional eater. Going to K-town tonight and NOT eating rice is going to be difficult. *sigh*

A stinker

Three rounds of:

10 Deadlifts

30 GHD situps

Wow, this was doozy. The bar was stinkin' heavy. And the GHD sit ups were gross. My back was achin' the whole time, even with the amount of rolling and stretching I did before the WOD. Glad I got below 10 mins. It was the sit-ups that slowed me down for sure. By round 2 I had to take a break every fourth sit up due to being dizzy and that my muscles were failing. Round 3 was the worst, my legs would not fire at the bottom. I literally had to use my abs/back to get up from inversion. Ya, my abs are sore already. 

My deadlift was heavy, but it felt good to do the WOD at this weight. Now I know I can do 130# on high rep WODs. Sweet. 

Very very sleepy. Only got 7.5 hours. I needed to be home to register for classes at 12noon, so I set my alarm to be at 10AM class. I'm glad I did. 

Today, I started a new regiment as part of my cool down to accomplish my goal of doing strict pull ups. 

5 jumping pull up with slow eccentric decent

5 very slow strict pull ups with thinnest band

My arms and shoulders are definitely feeling it right now. Not sure how to time this goal, but I'm thinking if I do this consistently I could get a strict pull up in a month or so... who knows?

Still eating clean. Body definitely craving carbs and feels a bit weaker and sluggish from lack of calories. 

Yesterday:

Shake, Shrimp Salad from CPK, Coulotte Steak, Spinach. 

Not looking back

Max rounds and reps in eight minutes of:

4 Handstand push-ups

2 pood Kettlebell swing, 8 reps

12 GHD situps

My score: 5 rounds + 4 Tripod PUs. 

(I was so excited to go to dinner and catch up with Thomas I forgot to take a snapshot of the whiteboard)

I really liked this WOD. Except one thing: I almost tossed my Korean lunch. The first round of GHD Sit ups I went so fast that I definitely stirred up shit in my upper GI that I started to feel burpy and woozy by round 3. No bueno! This Tripod Push up is way more difficult than the variation on the box. It's definitely the next progression. I had muscle failure with this movement. That really hasn't happened when I'm on the box to do my HSPUs sub. 

My KB swings felt strong. Yup. Felt good. 

Tomorrow's WOD looks awesome. I hope they deliver my couch before 11:30am so I can make noon class. Cross your fingers :)

Update 111210:

Oh HAPPY day!

AMRAP 20 min:

10 wall ball (20/14)

10 GHD sit ups

10  back extensions

Kick ass! 

I partied too hard this weekend.

Five rounds for time of:

Row 250 meters

135 pound Front squat, 10 reps

15 GHD Sit-ups

20 Box jumps, 24 inch box

Scale Version B)

Three rounds for time of:

Row 250 meters

10-35 pound Front squat, 10 reps (65#s)

15 Sit-ups- I used the GHD

20 Box jumps, 12-15 inch box (16" box)

And I felt my partying in the WOD today. Everything sucked. I found the front squat especially heavy today. My 1RM is 85#, so 65# was definitely on the high end for me and was very challenging. The rowing always go slower than I think. I used it as my "rest" and kept a comfortable pace. The GHD sit-ups were fine. As usual, box jumps make me pukie.  

I didn't make it to the box once this holiday weekend. I drank every evening and ate my hearts desire.

Friday was taco and bourbon night.

Saturday was Korean BBQ and Soju night.

Sunday was the LA County Fair and every fried greasy thing you can imagine. I didn't consume any alcohol, but I did have bahn mi, thai ice tea, shrimp chips (yummmy!), poutine, Dr. Bob's ice cream, peking duck, lo mein, whole fried sole, rice.... 

Monday, I ate very "paleo"-ribs, grilled veg, fruit- but had copious amounts of strawberry daiquiri and beers. 

All of this came out in the WOD today. The 16 mins felt like 30 mins. I called time and was profusely sweating out all the toxins in my body. 

Today I had bacon and eggs for breakfast. And i'm about to have a large rib eye for dinner :) Meateriffic!