Johnson & Johnson

"Johnson"

Complete as many rounds as you can in 20 minutes of:

245 lb Deadlift, 9 reps (I did 105#)

8 Muscle ups (subbed Dips w/1" band)

155 lb Squat Clean, 9 reps (65#)

4 rounds + 5 deadlifts

I'm happy. The weight was heavy. The squat cleans were crazy. I don't think I had ever established a PR, but knowing that my PR on the power clean is 75#, I thought 65#s would be good weight to keep the intensity up, while still doing a heavy load. By round 3 rep 4, I was getting tired and was cleaning the bar then squatting, which takes more energy vs. just catching the bar in a squat position. After the 20 mins were up, I felt completely drained. I could have sat on the gym floor for an hour, but I knew Diso was wanting to get going with his day with his parents. 

While I was getting my Johnson on, the Crossfit 101 class was doing the 21-15-9 deadlift-squat-push up sandwiched between 200m run WOD... They all finished under 8mins, so for 12 mins they got to watch me suffer as I lifted heavy shit--- doing a WOD by yourself is a total mind fuck. I guess that's what I get for being a slacker and not making it to 8AM class. 

I think I'm going to spend most of the day napping. 

Crossfit 101

Today at 11AM Zeb and David conducted the first ever Crossfit 101 class. It's an introductory lecture on the foundations of Crossfit and the purpose of On-ramp. It included a skill set on the 3 basic movements of the squat, deadlift, and the push press. I'm glad I made it in, it was good refresher course on what I'm doing this all for.

The on-rampers had a scaled WOD, while Francis and I did more reps. It looked like this for us:

200m Run
21-15-9
Deadlift
Squat
Push ups
200m Run

My time: 8:56 @ 95#s

I'm really happy about my time. The WOD, while short and sweet, kicked my ass. I kind of felt pukie afterwards, just lots of dry heaving and burping. It cause I went balls out. My cool down period was long and I felt a bit woozy. I feel really relaxed and good now :)

I woke up this morning and made homemade Broccoli Soup- it turned out pretty yummy (I think i'm going to have some now :)

Served with a Turkey patty and an apple and hazelnut butter.

That seems pretty zone balance, right? I spoke to David about the fact that I'm loosing weight (hello 106!!) but my BF% is still pretty high- 28% roughly. So he suggested that I do the challenge roughly Paleo Zone. David claims that eating balanced macro nutrients has s different metabolic reaction that spurns fat burning. So I'm going to give it a shot.

Hungry now!!!