Who says you can't be fit and enjoy beer? The intent here is to enjoy getting fit while enjoying a beer once in a while too. Maybe some other tales once in a while.
Tuesday, December 6, 2011
Wednesday December 7
Pearl Harbor Day
There has to be a WOD for that right?
I will check tomorrow, but its late and I want to get this up now.
Today I did 5 RFT of 25 back extensions, 25 air squats and 10 CFPU. I need to get more weights or I can't legitimately do max load deadlift. Maybe if we finish quickly tomorrow I will do some at the gym. I did some light deadlift for warmup today. My back is screaming. I actually thought I was going to fail on back extensions in the last set. Time 12:09
Bike 1 mile: Sub elliptical 0.5 mile; each round took ~5 mins; couldn't figure out how to work the Life Cycle. (This becomes a recurring theme for this workout.) 20 Dips: Bench; couldn't figure out how to work assisted dip machine. 10 deadlifts: 45 lbs bar + 15 kg
Not a bad workout, even with all my operator equipment errors! I stuck with the same weight for the deadlifts. We now have clips, so I think I should be able to go slightly higher next time. I sure do get tired by the third round! Form is okay, still whack myself every now and again--most when tired.
East side: Multiple entrees + specialty bar. Full fresh salad bar + prepared salad bar. Soup every day Full dessert + ice cream bar.
West side: Maybe two entrees, one which usually runs out. Two side dishes, typically rice/noodles/potatoes; maybe a cooked vegetable. One prepared salad, never fresh. Cakes and cookies.
Twice now, I've gone to a meal on the west side and there has not been one acceptable healthy option: -Chili mac, mashed potatoes, lima beans, macaroni salad. -Fried chicken, rice, pulled pork in sauce, white roll, potato salad.
I was so HOT. Absolutely furious. DynCorp is our dining services provider on both sides. The east side is the HAVES and the west side is the HAVE NOTS. The same provider fails to provide healthy options to those of us on the west side. I am starting to understand the plight of inner city residents who lack access to grocery stores. Today is a DFAC (dining facility) Council meeting and I'm going express my frustration. Let's see if I can make a change. . . .
(By the way, reading all my books doesn't help my frustration level. Woosa. . . .)
Set a new Deadlift PR down at "the Big House" on Miramar. I did 1-1-1-1-1 mostly due to time restrictions of trying to WOD with Noah and get to Tessie on time.
135-205-275-325-355(fail) 325 is a new PR. I could have done 335 easy today. I think I could have done 345. The jump to 355 was purely arrogance and rushing. I failed. I got plenty of work in though. I think I am going to schedule Tessie for care and get back there and do a "Crossfit Total" where you take the best of three lifts in three exercises (back squat, push press, deadlift) and total it. This supposedly tells you whether you are "beginner," "novice," "intermediate," "advanced," and maybe "expert." I don't remember. I should be able to go over 700 pounds but I don't know as I haven't maxed on many lifts in a while. 800 is the level I want to reach. 700 would be a PR so I shouldn't get greedy. I think my last one was with Matt Brady and was my 225 squat.
Today I did 5 RFT of 25 back extensions, 25 air squats and 10 CFPU. I need to get more weights or I can't legitimately do max load deadlift. Maybe if we finish quickly tomorrow I will do some at the gym. I did some light deadlift for warmup today. My back is screaming. I actually thought I was going to fail on back extensions in the last set. Time 12:09
ReplyDelete7 Dec 11
ReplyDelete3 RFT (Total time: 23:something)
Bike 1 mile: Sub elliptical 0.5 mile; each round took ~5 mins; couldn't figure out how to work the Life Cycle. (This becomes a recurring theme for this workout.)
20 Dips: Bench; couldn't figure out how to work assisted dip machine.
10 deadlifts: 45 lbs bar + 15 kg
Not a bad workout, even with all my operator equipment errors! I stuck with the same weight for the deadlifts. We now have clips, so I think I should be able to go slightly higher next time. I sure do get tired by the third round! Form is okay, still whack myself every now and again--most when tired.
Caution: The following is major nutrition rant!
ReplyDeleteWe have two American chowhalls on this base.
East side:
Multiple entrees + specialty bar.
Full fresh salad bar + prepared salad bar.
Soup every day
Full dessert + ice cream bar.
West side:
Maybe two entrees, one which usually runs out.
Two side dishes, typically rice/noodles/potatoes; maybe a cooked vegetable.
One prepared salad, never fresh.
Cakes and cookies.
Twice now, I've gone to a meal on the west side and there has not been one acceptable healthy option:
-Chili mac, mashed potatoes, lima beans, macaroni salad.
-Fried chicken, rice, pulled pork in sauce, white roll, potato salad.
I was so HOT. Absolutely furious. DynCorp is our dining services provider on both sides. The east side is the HAVES and the west side is the HAVE NOTS. The same provider fails to provide healthy options to those of us on the west side. I am starting to understand the plight of inner city residents who lack access to grocery stores. Today is a DFAC (dining facility) Council meeting and I'm going express my frustration. Let's see if I can make a change. . . .
(By the way, reading all my books doesn't help my frustration level. Woosa. . . .)
Set a new Deadlift PR down at "the Big House" on Miramar. I did 1-1-1-1-1 mostly due to time restrictions of trying to WOD with Noah and get to Tessie on time.
ReplyDelete135-205-275-325-355(fail)
325 is a new PR. I could have done 335 easy today. I think I could have done 345. The jump to 355 was purely arrogance and rushing. I failed. I got plenty of work in though. I think I am going to schedule Tessie for care and get back there and do a "Crossfit Total" where you take the best of three lifts in three exercises (back squat, push press, deadlift) and total it. This supposedly tells you whether you are "beginner," "novice," "intermediate," "advanced," and maybe "expert." I don't remember. I should be able to go over 700 pounds but I don't know as I haven't maxed on many lifts in a while. 800 is the level I want to reach. 700 would be a PR so I shouldn't get greedy. I think my last one was with Matt Brady and was my 225 squat.
The WOD with Noah:
ReplyDeleteRun 800 meters
13, 12, 11. . . . 3, 2, 1
Wallballs (20#@10feet)
Knees to elbows
Run 400 meters
22:37