October 2nd, 2013

Well first off, I slept like crap last night.  Went to bed around 11 and work up at 130 to let the dogs out.  5 minutes later I open the door to let them back in and I see Bandit jump out of the pool, so I'm immediately pissed off.  I know I'm going to have to dry him off before I bring him back in because if I don't, he will stand by the back door and bark, until he gets what he wants.. Sooo I decided to lay in bed and try my luck at leaving him outside anyways.  Right as I'm about to get back to sleep (about 20 minutes later) he starts his barking.  I was really hoping Blake would wake up and take care of it but that didn't happen so I got back out of bed, let him inside and dried him off.. There goes 1 hour of my precious sleep. Slept about 5.5 hours.

Eating!!!
Breakfast- Banana w/ Peanut butter, 2 hard boiled eggs, and Coffee.

Snack- Nutri-grain bar

Lunch- Grilled Chicken Breast, Trader Joes Greek Non-Fat Yogurt w/ Almond butter Mixed into it.

Snack- Cliff bar
Dinner- Hamburger Helper :/

 WOD 

5 minutes to work up to a heavy double Back Squat / 365
- rest 5 min -
5 minutes to work up to a heavy single Jerk (from the rack, behind the neck) / 275
- rest 5 min -
10 minutes (no more than 3 attempts) at max Double Unders / 33
- rest 5 minutes -
5 min AMRAP
10 box jumps (30/24")
10 burpees

10 burpee box jumps (30/24") / 2+19

Flagstaff competitors were only allowed to work up to 90% of Back squat and Behind the neck Jerk..  My double unders were terrible, felt my shin splints flare up about 10 into my first round, after that it's basically hopeless. 3 more days until AC^2 and I'm praying for minimal double unders, the low in Flagstaff Friday night is 25 degrees so Saturday morning will be brutal.

October 1, 2013

This is the first entry of my Crossfit Blog and it's just a new way for me to keep track of my progress because I have not kept any other way up.  I am first going to list some of my PR's and the few benchmark workouts I actually remember my score too.

Max Lifts                        

Back Squat 425 lbs

Front Squat 365 lb x 2

OH squat 245 lbs x 2

Power Clean 285 lbs

Full Clean 325 lbs

Clean and Jerk 300 lbs

Push Press 295 lbs

Snatch 215 lbs

Bench Press 360 lbs

Deadlift 495 lbs

Strict Press 215 lbs

Gymnastic PR's

Max Pull-ups 41

Max Muscle ups 6

Max HSPU 28

Max Bar MU 12

Double Unders 100

Benchmark Workouts

Fran 2:50

Grace 1:55

Isabel 2:22

Annie 7:10 (My Ab-Mat sit-ups are awful) did DU unbroken

Karen 5:32

Lynne 189

Those are all I have recorded and some of them are a little old but this is what I have to work with.  Later today I will be taking on "Fat Helen" which should be very interesting.  After being sick and coming back from mexico a few weeks ago my cardio has not been the same and my dreaded shin splints came back to haunt me last week. AC^2 Comp In Flagstaff in 4 days.  

Strength/Gymnastics

I did alternating minutes for 10 minutes of 5 unbroken 95lb snatches and 6 wieghted (26,26,35,44,53) pistols.

First time doing unbroken full snatches and at 95 lbs they felt pretty good.  Ive also been having trouble with my right knee but I was able to work up to 53lb on the pistol so I was happy with that.

WOD

Fat "Helen"

3 rounds:

400m Run, 21 70lb KB swings, 12 C2B Pull-ups

12:12

Wore some old Nike running shoes and I finished the workout without my shins hurting, Success!  Now I just need to find a way to be able to breathe during the runs and Ill be quite the Crossfitter.  Did the 1st round of KB swing unbroken than did 14,7 the second round, and finished up with 12,11.. yes that equals 23, I was WOD drunk.  The C2B pull-ups were much harder than expected, 1st round butterfly unbroken, second round kipping unbroken, and the third round was a mess.  My grip was gone, I felt like I couldn't breathe, I think I was leaning up on the pull-up rig for about a minute of my last 12 pull-ups.  I believe I did 4 sets of 3 but I could be mistaken.  

One more day of crossfit before I rest up for Flagstaff.

Eating!!

Breakfast- 2 donuts :/ and a hard boiled egg

Lunch- White Meat Curry chicken salad from Trader Joes.

Snack- Hard boiled eggs and Almonds

Dinner- Raisin Bran Crunch Cereal and a Protien Shake.

I realize that is not the ideal meal plan but hopefully writing it down will get me to start eating a little better.  The donuts as you will see are not a regular thing.