Since I am posting in the morning I have a new muse. My breakfast. This morning I chopped up the portion of the onion that didn't go in last night's tuna salad and mixed in with the eggs. Then I added some cheese and turkey and bang! What a great omelette. I have guilt associated with eating cheese, but it was so delicious. I have guilt eating bread too. Paleo is somehow embedded in my brain. I am sort of on the Zone Diet. I know that with the Zone there is no "sort of" but I am using the principles of its portions and ratios. It is just tough to fit beer into any performance diet. I am performing well though so I won't complain. Maybe if I get more strict on the Zone I can see what happens. It is worth a shot.
The WOD:
For Time
50 Air Squats
10 Push Press
40 Air Squats
15 Pullups
30 Air Squats
20 Push Press
20 Air Squats
25 Pullups
10 Air Squats
30 Push Press
10:45 with 70# Push Press
ReplyDeleteI had significant burning in my arms after the pullups. I have been doing a lot of them lately but I haven't been doing a lot of them quickly. Ouch. Everything unbroken except for the 25 Pullup and 30 Push Press sets.
105 degrees outside, the gym has no a/c, there are three fans and 2 open garage doors. I was one of only 3 people that showed for the wod. :)
ReplyDeleteSkill: I don't know what they are called. Squats with a kb pressed over one arm, touching the floor with the other arm. I couldn't do air squats a month ago!
Wod
EMOTM 20 min
6 American kb swings
6 situps with kb
Then 10 sled pushes with a slow jog in between
I'm terrible at estimating distances, but I'd say there were 50m
5 RFT or 40 min max
ReplyDelete20 overhead lunges 10#
15 knees to toes
10 burpees to broad jump
100m sled push
29 minutes.
I sat in the car for 10 hours today. I am a little bit sore and so stinking tight I can barely move. Ouuuuuch!
ReplyDeleteKnees to toes. Bwahaha! Knees to elbows. :)
ReplyDeleteToday I did the Crossfit.com WOD
ReplyDelete70 Burpees
60 Situps
50 KBS (53#)
40 Pullups
30 Handstand Pushups
21:30
Slowdown was doing this at home. Pullups on Iron Gym was about 6 minutes. 40 Pullups on a "real" pullup bar would take me 2 or maybe less. HSPU were rugged after the rugged pullups.
I want to be capable of hspu!
ReplyDeleteWe are at the beach and I did a main page wod in the sand.
100y bear crawl
100y broad jump with 3 burpees after every 5 jumps
Observations:
1. I don't push myself.
2. I am willing to brush off the embarrassment of doing an odd looking workout in the name of getting fit. Even in public.
3. I am going to have to stop eating if I want to lose weight and get strong.
Today I surfed. :)
ReplyDeleteYesterday I surfed. Today I had a massage and went shopping. :)
ReplyDeleteJenn,
ReplyDeleteIt is awesome when we stop worrying about looking silly, isn't it? I worried about looking crazy with my WODs in the park but I learned this morning that one of the women who comes to the gym does WODs in the same park and agrees that it is an awesome place to workout. I don't feel like the crazy guy anymore. . . not that it stopped me.
This week I have done a bunch of WODs. I will do my best to recall times.
4th of July was a "group WOD" with 6 members of the gym and myself. We did 76 reps for each person and ran in between the movements so it looked like this:
532 Pullups
Run 400 meters (maybe a tad longer)
532 Box Stepups with 25# plate
Run
532 Situps
Run
532 Wall Ball
Run
532 Bottlerocket burpees (burpee where you jump and spin in the air to face the opposite direction)
51:29
Tuesday was 5 RFT
15 OHS (65#)
20 Pushups
10:47 (maybe quicker as I was stopping and coaching during WOD)
Thursday
Max OHS--only up to 95# as I was lifting with one of the gym members
WOD
Row 500 Meters
10,9,8,7,6,5,4,3,2,1
GHD Situps
KBS 53#
Row 500 meters
I subbed 2 ABMAT situps for each GHD as there is only one GHD at the gym and I gave it to a "client." My time was either 11:28 or 10:28 I think.
Friday
50 Wall Balls
25 Toes to Bar
40 WB
20 T2B
30 WB
15 T2B
20 WB
10 T2B
10 WB
5 T2B
21:28
On the July 4th WOD I don't know exact counts for everything but I know I did 92 pullups, about 86-90 Wall Balls, 110 or so Box Stepups, and around 106 of the Burpees. Situps everyone agreed to just do their own 76.
ReplyDelete