"Flight Simulator"

Lots of DUs today

Time 14:55

Round of 50 took 2 tries

Round of 45 going down took 2 tries

All others were unbroken.

It was hard to tell how long to rest between efforts.

A Few WODs

Today

Bench Press

5-5-5

155-165-175

Yesterday

500m Row

3 attempts

1:32.8, 1:36.1, 1:38.4

The Day before that

4 Mile Light Run

And Before that

Deadlift

3-3-3

300-315-320

Annie 6:07 PR

And the day before that

For Time

20-15-10-5

KBS 1.5 Pood

Pushups

Rest 3 Min

20-15-10-5

40# DB Push Press

Box Jump 24"

Time 13:56

Swim Test

Swim test for Ocean Rescue Team

500m

8:08 (7 seconds slower than last year, but this was the first time I have swam in a long time)

Station WOD

3 Attempts at Max HSPU

4, 3, 3

For Time

100 Thrusters at 55#

100 Situps

Run 350m

100 Pushups

100 Squats

Run 350m

Time 23:54

Deadlifts

Deadlift 5-5-5

245-275-300 (PR)

First two sets were regular grip, last set was mixed grip. The last two on the 300# attempt were ugly, but got um up!

WOD

AMRAP in 15 min

5 DL at 225#

10 Burpees

200m Run

7 Rounds + 5 DL + 10 Burpees + 100m Run

Catch Up

Yesterday

The WOD was max Clean and Jerk. I had some major flexibility issues and just worked on the jerk. I got 170.

Today

"Tabata This"

Tabata Pullups, pushups, situps, squats

9-8-12-14 Total of 43

Station WOD

Yesterday

Deadlift

5-5-5

215-235-245

For Time

Double Unders 32-16-8-4

Burpees 16-8-4-2

3:05

Some Tabata

Tabata Pushups

22-17-11-8-7-7-7-7

Tabata Situps

12-13-12-10-10-10-10-11

Tuesday and Wednesday

Tuesday

Clean Pulls

2-2-2-2-2

155-155-185-185-195

The Rx'd WOD was Power Cleans but my left hand was giving me trouble.

Worked on Muscle Ups

-Strict with full locked out Max was 3

-L-sit muscle ups max was 2/3 (l sit form was a little sketchy)

Wednesday

Beach WOD with a friend who is preparing for BUDS.

Basically a lot of pushups, situps, squats, russian twists, overhead walking lunges with paddle for about an hour. We did this in the pouring rain with long pants, boots, and long sleeve t-shirts. We will be going for a run this evening. Will post time/distance.

Station WODs

Yesterday

For Time:

10 Rounds of "Cindy" 

10:05

Today

8 Big Laps around the Station

Time 30:29

3:52

4:00

3:59

3:56

3:48

3:42

3:36

3:32

"Rihannon"

Worked on HSPU (approx 15 reps)

AMRAP in 10 Min

Double Unders

378

I thought I would be able to get more. Next time I'll shoot for 450.

Deadlift and OHS

Deadlift

5-5-5

215-235-245

Four Rounds for Time

Run around station (350m)

25 OHS at 55#

Time 10:20

Yesterday

Find 1 RM Push Press

155#

2 Rounds of 

800m Run

30 KTE

Time 9:33 (Knees to triceps, my reps were not up to par)

Central Coast Affiliate Challenge

Setting up for some push jerks in the 

AMRAP WOD

WOD #1 

"The Pull"

400m Row

30 SDHP at 95#

25 Pullups

Time 4:01

WOD #2

"Unbreakable"

AMRAP in 15 Min

7 Unbroken Shoulder to Overhead

25 Unbroken Double Unders 

(Start at zero if you miss a rep)

11.5 Rounds

WOD #3

"Mile Plus"

4 Rounds for Time

400m Run

15 Squat Clean Thrusters at 95#

15 Burpees with 1' Target

Rest 2 minutes

Time ????? (If anyone knows please let me know)

What a fun and exciting day at CFV! Thank you everyone who coached, judged, worked out, cooked, drank, etc! I look forward to our next meeting. 

Station WOD and yesterday's pain inflicing WOD

Yesterday

5-5-5 Snatch Deadlift
135-155-185

AMRAP in 12 Min
5 Deadlifts at 225#
10 Box Jumps at 24"
200M Run

7 Rounds + 1 DL (Rx'd)


Today
8 Big Laps around the Station (Approx 4.4 miles)
Time 32:15
Lap 1 4:23
Lap 2 4:14
Lap 3 4:08
Lap 4 4:02
Lap 5 3:59
Lap 6 3:56
Lap 7 3:49
Lap 8 3:39

I ran with a co-worker who is a better runner that I, and these split times were a result of us pushing eachother on each consecutive lap.

Station WOD

3 Rounds for Reps

1 minute max DUs

1 minute max burpees

90 seconds rest

 

Round 1 Round 2 Round 3

82 51 52

18 16 15

Total 234

70 Unbroken DUs during the first round! That's a PR. I'm not sure where I saw this WOD, but I liked it. I have not done burpees in a while and they are much harder than I remember.

"Football gone Bad" and Station Sprints

Friday Evening 

"Football Gone Bad"

Three rounds for reps of

1 minute thrusters 95#

1 minute box jumps 20'

1 minute double unders 

1 minute push ups

1 minute pullups

Round 1

16, 22, 61, 27, 21

Round 2

16, 15, 41, 14, 23

Round 3

10, 18, 48, 15, 16

Total 363

Today

Sprint around the big loop x 4

Rest 4 minutes in between

3:17

3:02

3:01

Got a call and went on the most disturbing call of all time.

Station WOD

Today

10 attempts at max Double Unders, rest 30 seconds between attempts

43

34

16

16

19

9

29

11

30

6

Total 213

I would like to do this again soon with 60 sec rest and see how a little bit of rest correlates with more DUs. 

Yesterday

AMRAP in 15 min

10 GHD Situps

10 Jumping Squats (must be unbroken)

10 Ring Dips

7 Rounds + 10-10-5

I am really feeling this one today! I need to do GHDs more often.

1 RM Squat Clean

Yesterday

Find your one rep max Squat Clean

Worked up to and successfully got 190# (PR)

I tried 195# and failed.

Today

Stretch and ROM drills

Station 5 WOD

7 Rounds for Time

7 Pullups

7 V-ups

7 95# Hang Squat Cleans

Time 12:28

Lots of wasted transition time in this one. I had to move around quite a bit to get this one done. 

Station WOD

This one's a repeat!

10 Rounds for Time
10 DU
10 Situps
10 Pushups
10 Squats

Time 11:12 (PR)

Crossfit Total

Crossfit Total

Back Squat- 225, 245, 255

Shoulder Press- 125, 130 (f), 130 (f)

Deadlift- 275, 315  (315 was all I was going to get)

Total 695

Station WOD

Weighted Pullups

Max reps X5 with 40# weight vest (V-grip)
4-4-3-3-3


5 Rounds for Time:

Run around the block at the station (approx 350m)
20 Burpees

Time 15:34 (last time was 14:46)

After round 2 of the burpees, I broke them up in to 4 sets of 5. I think this was slower than just doing as many as I could then resting.

DB Bench Press and Lunges

DB Bench Press with "Bowflex DBs"

3x   52.5 # x 15 reps

Lunges around the Station for Time:

11:19 (approx 350m)

Today was Day 6 of 6 at work. That's 127 hours of work in 6 days! I am ready for a break:)!

Something like Annie

WOD

From CFV

2:00 DU         139

2:00 Situps    65

1:30 DU          55 (but my rope broke in half about half way through, I would have had more)

1:30 Situps     48

1:00 DU          45 (found a new rope at the station)

1:00 Situps    35

:30 DU           33

:30 Situps      17

Total DU: 272

Total Situps: 165

Total: 437

Shoulder Press

Shoulder Press

Max Reps at:

90#     12

105#    8

110#    5

Then lots of stretching and rolling. I felt like I needed a rest day. 

"Jackie" PR!!!!!

WOD

"Jackie"

Row 1000m

50 Thrusters 45#

30 Pullups

Time 7:18 PR!

I pulled the row at around 1:45 for the first 500, then I just tried to stay under 1:50 on the last 500. Stopped once on the thrusters, didn't put the bar down. Pullups were hard. 

Station WOD

Bench Press

3-3-3-3-3

175-175-175-175-175

Today I found out that our barbell is actually 55lbs and not 45lbs like I thought. Older posts will have incorrect weights by 10lbs. 

Then,

For Time:

Lunges around the Station

Right as I started this one we got a call and couldn't finish it. I'll do it another day. 

Fire Station WOD

Bench Press 

5-5-5

165-165-165

For Time

21-15-9

Double Unders, Pullups, Situps

Time 5:24

Rest 5:00

21-15-9

Double Unders, Pushups, Situps

Time 3:44

Haven't done pullups in a while and it showed today. Good thing is that the elbow is better and no pain so far after the WOD. I'll have to start slowly adding more pullups.

Max Height Box Jumps

WOD

Max Height Box Jumps

24" Box + 5 45# + 1 25#

AMRAP in 10

10 Thrusters at 75#

10 DU

10 Rounds

Catching Up

Sunday

5x5 Back Squat @ 185

Tabata Jumping Squats  (Alternating)

Tabata Jumping Pullups

10/11

Tuesday

Morning

Clean Pulls 3-3-3-3-3 @ 185

800M Run x3

2:50, 2:44, 2:41

Afternoon

24 mile mountain bike ride

Guadalasca Hill Climb 25:30

Fire Station WOD

10 Rounds for Time:
10 Double Unders
10 Situps
10 Pushups
10 Squats

Time 11:44

Lot of wasted transition time in this one, but everything was unbroken except for DUs in the middle rounds. Next time I think I can go under 10:30.

Station WOD

Bench Press

3x(135# x 10)

Four Rounds, Each for Time:

Run the Big Station Loop (.55 miles)

#1 3:14

#2 3:11

#3 3:03

#4 2:54

WOD A: Nor Cal Qualifiers

WOD A

For Time:

500m Row

30 Burpees

10 Shoulder to Overhead (125#)

Time 4:44

Should have done more on the Jerks. I went 5-5. This should be a heavy WOD, oh well. 

"Catch 22" CFV Style

"Catch 22" CFV Style

22 Deadlifts at 225#

200m Run

22 Step Ups with 25# DB

22 DB Thrusters with 25# DB

200m Run

44 Ring Rows

400m Run

22 OHS at 75#

400m Run

Time 17:41

CFE Swim WOD

Warm Up

100 Free

100 Kick

100 Pull

3x(50 Free, 100 Free, 200 Free) Rest the same amount of time it took to complete the required distance.

#1 45, 1:32, 3:10

#2 42, 1:28, 3:05

#3 41, 1:30, 3:06

DUs, Burpees, and Run

3 Rounds for Time

50 DUs

21 Burpees

Run around the Station

Time 14:13

First round of DUs was good, then it fell apart.

Situp/Pushup

10 Handstand Pushups 

For Time: 10/10, 9/9, ... 1/1

Pushups

Situps

Time 3:24

Back Squats

Back Squats

5-5-5

185-195-200

8/3/2009

"Cindy"

20 Rounds + 5 Pullups +7 Pushups (no squat ball)

8/1/2009

"Helen"

8:38

3.3 Mile Run

WOD

Run 3.3 Miles or 6 Big Loops around Station

First 2 Laps- 7:29

Middle 2 Laps - 7:21

Last 2 Laps - 7:26

Total- 22:17

Then... Tabata Pushups

18-14-8-8-7-7-7-7

A New PR!

I went to the Islands on Friday with my brother Nick and his friend James in his 22' Boston Whaler. The plan was to do some fishing and possibly some spearfishing. We got out there around 9 or so and started fishing for a while. After not catching anything for about 30-45 minutes we decided to get it closer to the kelp and give it a shot. There was a lot of bait in the water and the current was not too strong, so I decided to suit up and give it a shot. This particular spot is usually not diveable due to strong currents. This would be the first time I have dove this spot. I decided to take my small 95cm rail gun instead of my new 59" So Cal Tracker because I was not expecting to see anything big. I slipped into the water and instantly saw enormous amounts of bait in the water. I loaded my one band on the 95cm and swam slowly for the kelp. Instantly, I saw the yellow dorsal and tail fins of a large white sea bass on the other side of the kelp. I kept still and waited for the fish to come out on the other side of the kelp, but he never did. SHIT, WHERE DID HE GO! I swam forward another 10 feet and burried myself into the kelp and waited. Sure enough about 1 minute later the fish came around and swam directly underneath me at about 10 feet. This was my chance, I had to take the shot. I knew it had to be a good one because my small one band 95cm doesn't have that much penetration. I dove down quietly straight on top of the fish and let the spear fly. The fish bolted off and I let go of the gun and grabbed onto my float line. At first, I thought I may have missed or the fish came off because there was no tension in the line for about 5 seconds so I gave it a quick tug and the fish exploded toward open water. As I was letting line out I pick up my head and screamed "SEA BASS" to Nick and James who were on the boat about 50 yards away. The fish then took me on a 2 minute  water ski ride towing me around in a large circle until he found himself back in the kelp where he wrapped up in about 20 feet. I dove down to "brain" the fish, but he had one more run in him and he took off into the kelp. About 10 large seals showed up and were circling the fish nipping at the flesh. I had to act quickly to save my catch from the seals. I dove down, put my knife in its brain and the fight was officially over! 

Luke, Nick, and James 

Team WOD

CFV Affiliate Team - Luke from Faith Reynado on Vimeo.

AMRAP in 10 Minutes of 

95#/65# Power Snatch

Wallballs

Team A- Katie, Luke, Brittney

Team B- Nick, Martha, Matt

Team A Team B

83 Snatches 104 Snatches

184 Wallballs 150 Wallballs

267 254

Fun WOD! I knew who ever did more wallballs was going to win.

Then...

Max C2B Pullups - 25

50 GHD Situps (I am feeling those right now)

"Kelly" a few days ago.

24:46 

Split Jerk

WOD

Max Split Jerk

145-150-155-160-165-170-175-180(f)

CFV Affiliate Cup Qualifiers Day 2

CFV Affiliate Team - Luke from Faith Reynado on Vimeo.

WOD #3

Five rounds for time:

15 Wallballs

15 SDHP 75#

15 Burpees

13:36

This WOD was no joke!

CFV Affiliate Cup Qualifiers

WOD #1

225 Run

15 Front Squats at 135#

10 Shoulder to Overhead 135#

225 Run

3:37

WOD #2

AMRAP in 9 minutes:

3 Power Cleans 155#

6 Box Jumps 24"

9 Pullups

6 Rounds + 2 

Power cleans got heavy very fast. I had approx 10 missed reps. Box jumps were easy. Pullups were unbroken every round (pretty happy about that). 

Spent $5 on Ice today at Mandel's Liquor. One 10lb block ice and one 7lb cubed ice and a lot of cold water. Spent about 20 minutes suffering in the water. Let's hope it pays off tomorrow!

Pullups, Double Unders, and Overhead Lunges

WOD

4 Rounds for Time

10 C2B Pullups

20 Double Unders

100ft Overhead DB Lunge 35#

Time 9:18

Overhead lunges were the limiting factor. DUs were pretty good. Pullups were ok, not great. Starting to get back on track:)

Station WODS

6/5/2009

Back Squat

5x5

145-155-165-175-185

Could have done a lot more, but metal plates makes things sketchy on a concrete floor.

6/7/2009

5 Rounds for Time

Run around the block at the station (350m)

20 Burpees

Time 14:46

Then, worked on stretching for about 15 minutes. Thanks to Kelly for exposing areas of inflexibility that I never knew I had. 

Catching Up Part 2

Last Saturday

"Nasty Girls"

11:05 Rxd

Today,

"Two Minute Defense"

5 Rounds of

1 Power Clean

3 Hang Squat Cleans

2 Jerks

200ft Sprint

2 Minute rest and repeat.

Time 11:?? with 95#. 

Catching Up

Here are a few WODs that I have not had a chance to post yet. 

Sunday May 24, 2009

"Angie"

Time 17:30something (Time got worse by over a minute, Pullups were much weaker than last time)

Wednesday May 27, 2009

Bench Press 5x3

145-150-155

AMRAP in 20 Minutes

Run around the block at Fire Station (350m approx)

10 Burpees

5 Strict Pullups

7 Rounds + 1/2 Run

Thursday May 28, 2009

P90X Ab Circuit with fellow employee

My hip flexors were sore the next day, not my abs?????

Friday May 29, 2009

5 Rounds for Time

50 Squats

10 Shoulder Press at 45#

50 Situps

19:12

Then Tabata Pushups

17, 13, 10, 8, 8, 8, 8, 8

Back Squats and a little fun

WOD

Back Squats

5-5-5

185-210-220 (PR)

Then...

3 Rounds for Time:

100m DB carry 55#

225m Run

15 Wall Balls 12' Target

9:16

Death by Pushup

Cooking With Luke from Faith Reynado on Vimeo.

I had my fitness assessment yesterday at work. It was a waste of time as usual. Here is how it went. First thing they did was measure body fat, 7.4% (the only useful tid bit of info). This is up from last time when it was 5.5% on February 24th.  After the last reading, I started eating a lot more fat (around 4x) hoping to pack on some pounds. Second thing they did was put a heart rate monitor on me and they had me start walking on a treadmill. Long story short is that they put you through a circuit of 8-9 exercises and look at your heart rate at the end of each exercise. They compare this to the last time I performed the same circuit. The problem is that they don't record how many reps you perform, so my heart rate may be lower/higher only because I did fewer/more reps. I see this as bad science.

WOD

Death by Pushup

19 Rounds + 17

Then lots of stretching.

Power Snatch and Sprints

WOD

Power Snatch

1-1-1-1-1-1-1

95-105-115(f)-105-115-125

100+m sprints

14.5, 14.2, 14.0, 14.6

The Proof is in the Picture

Picture of scores for Football Gone Bad

Do the numbers add up?

Fire Station WOD

WOD compliments of CFV

4 Rounds for Time:
Run around the block (approx 350m)
50 Squats

Time 11:46

Football Gone bad

WOD done on 5/17/2009

3 Rounds of:
1 Minute of Thrusters 95#
1 Minute of Box Jumps 20"
1 Minute of Pushups
1 Minute of Double Unders
1 Minute of Pullups

15, 26, 35, 11, 20= 107
11, 21, 27, 23, 18= 100
12, 20, 25, 15, 17= 89

296

Football Gone Bad

WOD done on 5/17/2009

3 Rounds of:
1 minute of Thrusters 95#
1 minute of Box Jumps 20'
1 minute of Pushups
1 minute of Double Unders
1 minute of Pullups
1 minute rest

Score 296

15, 26, 35, 11, 20= 107
11, 21, 27, 23, 18= 100
12, 20, 25, 15, 17= 89

Pushups

Skills Work

Three rounds of:

Bergner Warm Up with 45# Bar

Overhead Squats with 45# Bar

Double Unders

WOD

100 Pushups for Time

Each time you stop, run around the block (about 350m)

Time 8:41 (30, 20, 20, 15, 15)

Split Jerks and 1K Row

WOD

Split Jerk

1-1-1-1-1-1-1

135-155-160-160-160-160-165

Stayed on the light side to work on form. My lack of flexibility is starting to hinder me more and more. Can't wait for Kelly's seminar. 

1K Row

3:19.3

This killed me. I could barely walk afterwards. I'm 100% sure that I could not have gone any faster. Thanks for all the cheering.

Finisher

Get the Sparrow that lost his way out of the box! 

Bench Press

WOD

Bench Press 5x5

135-145-150-155-160 (PR)

Then...

A lot of stretching and rolling!

30 Minute AMRAP???!!!!

WOD

AMRAP in 30 minutes:

5 Pullups C2B

5 Ring Dips

15 Situps

26 Rounds + 5 Pullups

I will be VERY sore tomorrow, I can already start to feel it.

New tid-bit of information, thanks to Katie.

1/2 Avocado (grocery store size) = 6 blocks of Fat

I always assumed that 1/2 an avocado was much more than that, but thanks to Katie now I get to eat more!

Zone Challenge: 47

"Karen" and 800s

WOD

"Karen"

150 Wallballs @ 10' target

Time 7:22

40 straight, then sets of 15, then sets of 10. 

800s

2:37

3 min rest

2:37

Finisher

Ring Work x 4 (Hands don't come off rings, feet don't touch the ground)

1 Muscle Up (Strict with fully locked out)

3 Ring Dips

3 Skin the Cats

Zone Challenge: 46

HSPU Ladder Progression

No WOD to report today, but I did work on handstands and the ladder progression that Boz mentioned in the CFJ. Here's how it went...

30 Seconds handstand x2

1 HSPU, active rest (ie jump rope, situps, overhead lunges, etc)

2 HSPU, active rest

3 HSPU, active rest

4 HSPU, active rest

1 HSPU, active rest

2 HSPU, active rest

3 HSPU, active rest

4 HSPU, active rest

For a grand total of 20!

Tabata Pushups

Busy at work today and workout time was interrupted multiple times. I ran for a bit then did tabata pushups.

15-14-11-9-7-8-8  

Boz had a cool suggestion for developing strength in the CFJ. He described ladder progressions with pullups.  I want to start doing this with HSPUs.

Ex. If your max HSPU is 5, do the following progression...

1 HSPU, rest, 2 HSPU, rest, 3 HSPU, rest, 4 HSPU, etc until you can't continue.

Then start over at 1 HSPU.

Front Squats and Grace

WOD

Front Squat 3-3-3

185-195-200

"Grace"

5:55

I did split jerks and it felt good, but it seemed much slower than doing normal jerks. 

Shoulder Press

WOD

Shoulder Press 3x5

95-100-105

AMRAP in 10:

30 DU

15 Pushups

7 Rounds + 10 DU

DUs were really struggling today!

DB Snatch

WOD

4 Rounds for Time

10 DB Squat Snatch each arm (30#)

20 Lunges with DB

Time 11:59

"Murph"

WOD

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Time 36:22 (20 rounds of Cindy)

First mile took 6:12

5 Rounds done at 11 min

10 Rounds done at 16:30

Started second run at 28:09 (8:13)

Zone Challenge: 45

"Fight Gone Bad"

WOD

"Fight Gone Bad"

Wallballs SDHP Box Jumps Push Press Row  Total

      30    29       28            19   19 125

      29    20       22       15   18 104

      20    20        24       12   21 97

Total 326 (PR)

Last FGB

Shoulder Press

WOD

Shoulder Press

3-3-3-3-3

95-105-110-115-120(2)

Then,

3 Rounds for Time:

5 Ring Dips

10 C2B Pullups

15 Squats

Time 2:04

Nor Cal WOD

WOD

500m Row

30 Burpees

10 Shoulder to Overhead 135#

Time  5:37

Shoulder to Overhead's killed me, 1-3-2-2-2.

Nor Cal WOD

WOD

Max Reps in 10 minutes of:

Muscle Ups

Cleans 115#

Score is the lower number of the two. 

Muscle Ups- 37

Cleans- 35

Score-35

Bench Press and Work WOD

Bench Press 5-5-5

135-145-155

Could have gone more but no spotter.

WOD

5 Rounds for Time:

Run around the block at fire station (probably about 300m)

20 Fire Engine Tailboard Jumps (about 20")

10 Deadlifts 205#

Time 15:21

A Day in the Zone

A few people have asked me what types of food I eat, so I decided to take pictures of all my meals and post them on here. Be prepared for a lot of pictures.

Breakfast (4 Blocks)

1 oz Canadian Bacon

2 Mini Bell Peppers

Handful of Mushrooms

1/4 Onion

Handful of Spinach 

I sauté all of the above with a little bit of olive oil in a large pan.

After everything is cooked, add...

3 eggs

1/4 cup Black Beans (I add these when the eggs are almost done)

When done, add...

1/2 cup Salsa

1/2 Avocado

Finished Product

Lunch (4 Blocks)

Handful of Spinach

Handful of Lettuce

2 Mini Bell Peppers

Handful of Mushrooms

1/4 cup Black Beans

4 oz can of Tuna 

Little bit of Blue Cheese

1/2 Avocado

2 Tablespoons of Olive Oil and Balsamic Dressing

Finished Product

Afternoon Snack (2 Blocks)

Zone Bar

Dinner (4 Blocks)

Almonds chopped up in food processor (or you can buy almond meal)

1 beaten egg

Chicken tenders seasoned with salt and pepper

Dip chicken in egg and coat with almonds

Sauté chicken in olive oil in large pan

Steam broccoli and cauliflower (1 block carb)

Add 3/4 cup spaghetti saucce (3 blocks carb) on top of 4 oz of Chicken and Broccoli/Cauliflower 

Add 1/4 Avocado

Finished Product

After Dinner Snack (2 Blocks)

Zone Milkshake by Katie 

2 cups of Milk

12 Almonds

Dash of Cinnamon

Dash of Vanilla Extract 

Stevia to sweeten

Ice

Blend it up and enjoy!

Summary

As you can see I eat a lot of fat. I don't always measure out the amounts simply because it is tedious to measure olive oil, avocado, salad dressing, blue cheese, etc. I just try to eat a good amount of fat at each meal. In a perfect world I would eat 3x fat because I was getting to skinny when I was on 2x fat and measuring everything. Now I just eat a lot of fat.  I keep the protein/carbohydrate ratios as close as possible at every meal. I hope this helps.

Zone Challenge: 43

"Fran"

WOD at 0600 with the Huffman and friends.

"Fran"

Time 5:20

I'm a little disappointed with this time. I wasn't feeling 100% this morning, but I felt like I should have been able to go faster. 

OHS and quick WOD

Luke, Mo, and Dave.


Crossfit Gals and Friends

Over Head Squats

3-3-3

115-120-125

I could have gone a bit heavier but time was running low.

WOD

Five Rounds for Time:

30 Double Unders

15 KBS (1.5 Pood)

Time  6:55

Zone Challenge: 42

100th Post

So Cal Qualifiers Day #2 

WOD

2K Row

Then 6 Rounds of:

20 Box Jumps/Step Ups at 30"

10 Wall Balls with 2o# ball at 12' Target

Time 20:33

This was brutal. Legs were like jello from the first day's WODs and the 2k row. I'm not sure if the standards were the same for the So Cal Qualifiers. I read that the wall balls were 11.5' and I never saw how high the box jumps were.

So Cal Qualifier WODs...

... Kicked my ass!!!!

WOD #1 at 0845

6 Rounds for Time:

30 Squats

10 C2B Pullups

5 Clean and Jerk 135# (I scaled down, Rxd was 155#)

Squats and pullups were not bad. Clean and jerks kicked my butt. I tried 155#, but I struggled through the first 2 and decided to scale down to 135#.

Time 18:31

WOD #2 at 1245

3 Rounds for Time:

450m Run

30 OHS 85# (I scaled down, Rxd was 95#)

Time 14:36

I broke the OHS into 8-8-8-6. I did this every time, but I dropped the bar once in the last round. The second run I think I ran the 400m instead of the 450m, so my time would be 15-20 seconds slower. 

Who's up for a beach day tomorrow?

Zone Challenge: 41

Paddle and ...

Hecho En Crossfit Ventura

Paddle at 10:30

Channel Islands Harbor

5.13 Miles

1:15:29

Max Speed: 5.6 MPH

Moving Average: 4.1 MPH

Overall Average: 4.0 MPH

Found a new function on the GPS that tracks max speed, moving average, and overall average. This was about the same distance as my last paddle and it took about 7 minutes less. 

WOD

Hang Power Clean

1-1-1-1-1-1-1

95-115-135-145-155-165-170-175-180-185(f)-185 (PR)

Stoked! I can't wait to squat clean again.

Zone Challenge: 40

DB Shoulder Press

Strength

DB Shoulder Press

5-5-5

Then max DB shoulder press with 25#

40#-40#-45#

Max at 25#

20

WOD

For Time

50-40-30-20-10 Reps of:

Pushups

Squats

Situps

Time 15:37

My pushups were weak. I probably spent over 2/3rds of the time doing pushups. All squats and situps were unbroken as they should have been. 

Harbor Cruise and Back Squats

9:30AM

Went for a paddle today in the Ventura Harbor. I wanted to see how the new board works in the flat water. The board performed much better than I expected. I figured out a way to secure my GPS to the board so I can keep track of my distance/times.

The bag attaches to the board via a 5/16 bolt.

5.1 miles

1:22:26

This is about a 3.73 MPH average. I have not a clue if this is a good pace or not.

WOD at 5:30PM

Back Squat

3-3-3-3-3-3

185-195-205-215-225

Task Priority FGB 

20 Reps of Each: Wallballs, SDHP, Box Jumps, Push Press, Row for Calories

Time 3:30

Zone Challenge: 39

Happy Easter

WOD

21 Deadlifts at 225#

800m Run

15 Deadlifts at 225#

800m Run

9 Deadlifts at 225#

800m Run

Time 11:49

Bench Press

WOD

Bench Press

3-3-3-3-3

150-155-160-165-170(1)

Five Rounds for Time:

10 Squat Cleans with 25# DB

15 Pushups

Time 8:55

I felt horrible doing the squat cleans. I don't know why they are so hard for me.

Weighted Pullups

WOD

Weighted Pullups x 3, Strict Pullups x 5, increase weight by 5 until unable to complete the set. 

30 x 3, Strict x 5

35 x 3, Strict x 5

40 x 3, Strict x 5

45 x 3, Strict x 5

Tabata Situps

15, 15, 15, 13, 14, 13, 15, 13

Zone Challenge: 38

SUP

Got a new toy today from some very friendly people at Stand Up Paddle Sports in Santa Barbara. I've been looking at SUP boards for a while now and I finally made a decision to buy one. It's an 11'2" Ultimate Blend by Starboard. They say it is a good all around board that can be paddled for distance and also it performs well in the surf. Here are some pictures.

11'2" Ultimate Blend

Werner Carve Paddle

WOD

Run 5K

Time 20:16

Stoked on the time. I think I could have gone faster with normal running shoes. Next time I will go sub 20 minutes. Oh yea, it was super windy today. I'm not totally sure if that helped or hurt, but I have a feeling that it helped a bit. 

Zone Challenge: 37

DUs, Squat Cleans, Ring Dips, DUs

WOD

For Time:

45 DUs

45 Squat Cleans 115#

45 Ring Dips

45 DUs

Time 15:09

I started this WOD with 35# DBs for the squat cleans, but had a hard time doing them properly. I switched to 115# barbell. My knees kept coming in and I felt weird doing the squat cleans with the dumbells. This is something I want to work on. 

Zone Challenge: 36

Day Two

Don't miss the mark!

Colin, Katie, and I did the second day of European Qualifier WOD today. 

WOD

AMRAP in 20 minutes of:

250m Row

10 Burpees

10 Ring Dips

7 Rounds + 250m Row + 7 burpees

This WOD was very difficult. The row made the burpees hard, the burpees made the ring dips hard, then repeat. Held the row from about 1:40-2:00 pace. First few rounds of burpees were unbroken, then 5-5 for a few, then 4-3-3. First few ring dips were 4-3-3, then 2-2-2-2-2 for the rest. Katie did the WOD with jumping ring dips and kicked butt. She had a different approach and it seemed to work well. She took it easy on the row, did all burpees unbroken and then did jumping ring dips. She got 7 rounds + 110m row. I think rowing for a few extra seconds at a slower pace and then doing all burpees unbroken would be faster. 

Zone Challenge: 34

Full House on Sunday

Beach Day

European Qualifier WODs

Colin, Nick, Katie, and I did the european qualifier WODs today to see how we compare. 

WOD # 1 at 0730

"Fat Helen"

400m Run

21 KBS 2 Pood

12 Pullups C2B

Time 10:55

This was pretty tough. Run and C2B pullups weren't bad but the swings were difficult. I did 12-9 the first two rounds then 12-4-3-2. We held our selves to the same standards that were required of the athletes at the qualifier (fully extended with part of the ear showing/chest touches the bar below the clavicle). Katie did the swings with 1.5 pood which was Rxd for women. She also did some pretty impressive C2B pullups. Great job Katie!

WOD # 2 at 1230

15-12-9 Reps for Time of:

135# Clean and Jerk

Handstand Pushups

Time 19:41

This was a killer for me. The clean and jerks were not too bad but the HSPU kicked my ass like always. I did singles the entire time with little bits of rest in between each rep. Once again, we held our selves to the same standards: hands no wider than your press grip (marked with tape on the ground), feet must be in contact with the wall at the top of the rep, and part of the ear exposed at the top of the jerk with hips fully opened. 

Zone Challenge: 34

"Nancy"

WOD

5 Rounds for Time:

400m Run

15 Overhead Squats (85#)

Time 14:14

I felt like the pose running is getting better on the 400m runs. First round of OHS were broken into 8-7. All subsequent rounds were unbroken. Should have done the Rxd weight. 

Zone Challenge: 34

"Annie"

Strength

Dumbell Shoulder Press

5x3 resting 3 minutes between each set

40, 45, 45, 45, 50 (2) Just couldn't get that last one!

WOD

"Annie"

50-40-30-20-10 Reps of:

Double Unders

Situps

Time: 6:50 (PR)

Then Handstand Pushups

7-5-3

I was super stoked on this time. Double unders were almost unbroken except for stopping once in the round of 50 and once during the round of 40. All others were unbroken. The only way to improve this time greatly would be to get faster on the situps.

Zone Challenge: 34

"Death by Rower"

Nice socks!

I wasn't going to work out today being my 4th day in a row, but I felt like doing something to get nice and sweaty in preparation for a good stretch. 

WOD

"Death by Rower"

Row one calorie the first minute, two calories the second minute, three calories the third minute, etc until you are not able to row the required amount within the minute. 

21 Rounds + 16

Zone Challenge: 34

Bench Press

WOD

3x5 Bench Press

Max Reps Bench 135#

145, 150, 155 

Should have gone more but it's a little sketchy with no spotter and metal plates on a concrete floor.

Max Reps

10

Once again, I could have gotten a few more but with no spotter I called it quits.

1:30 L-Sits

Zone Challenge: 33

"Daniel"

Top of Two Trees, Ventura

WOD

"Daniel"

For Time:

50 Pullups

400m Run

21 Thrusters 95#

800m Run

21 Thrusters 95#

400m Run

50 Pullups

Time: 16:27

This was a killer. First set of thrusters broken into 7-7-7. Second set was broken up more, I don't recall exactly what I did. Last 50 pullups took a while.

Katie and I hiked to the top of two trees this afternoon. Super nice day. Found a great hill run for the CFV BBQ at the Mitchell house some time in the future.

Katie handstand                                                        

Luke handstand

Zone Challenge: 33

Executing the Plan

I was planning on doing my new strength workout and the CFV WOD today but time ran a little short, so I only got to the strength stuff.

WOD

Shoulder Press 3x5

95, 95, 100

Max Shoulder Press with 65#

17

Once again I'm a star in the CFJ. See me in the background as Rachael teaches the deadlift!

Plan for Success

Crossfit Total Rankings per CFHQ

Men's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
114	228	395	468	646	836
123	246	427	510	695	901
132	265	461	546	745	848
148	296	516	618	833	1061
165	322	560	672	906	1149
181	348	604	722	969	1245
198	366	637	764	1017	1305
220	385	671	807	1071	1373
242	402	700	833	1102	1411
275	413	718	856	1128	1441
319	422	733	874	1150	1466
320+	430	748	891	1169	1494
Women's Class Rankings
Bwt	Untrained	Novice	Intermediate	Advanced	Elite
97	134	231	270	370	480
105	143	251	291	400	507
114	155	269	314	426	537
123	164	284	333	452	566
132	173	302	351	473	594
148	190	332	389	520	648
165	206	357	417	560	709
181	220	383	451	598	737
198	237	412	474	630	788
199+	250	434	506	662	826

How do you rank?

WOD

Crossfit Total

Squat- 275 (PR)

Press- 125 

Dead- 335 (PR)

Total- 735 (20# PR)

I'm stoked on my progress with the squat and the deadlift, but I'm frustrated with my press. I keep getting PRs on everything but any type of presses. My shoulder press is weak, bench press is weak, HSPU, ie any type of press is weak. 

Goals to be Re-evaluated on May 1

1. Shoulder Press 135

2. Hold the 45# bar in a proper "racked position" (currently I can only do this with weight on the bar)

3. Bench Press 135 3x15

4. Diane in under 12 minutes

Plan to Increase Flexibility

1. Wrist stretches

2. Tricep stretches

3. Lat stretches

4. Shoulder stretches

5. Chest stretches

6. Hamstring stretches

7. Hip stretches

If anyone has a website that has some good stretches, let me know. 

Plan to Increase Strength

Crossfit Strength Bias focusing on Shoulder Press and Bench Press, only on days that I'm at work.

3/27- Shoulder Press 3x5, Max Reps Shoulder Press with 65#

3/29- Bench Press 3x5, Max Reps Bench Press with 135#

3/31- Shoulder Press 5x3, Shoulder Press 10-7-4

4/2- Bench Press 5x3, Bench Press 10-7-4

Continue on with a schedule like this alternating 3x5, 5x3, and protocols.

Zone Challenge: 33

All you have to do is hold on to the bar!!!!!

Out in the woods

WOD

AMRAP in 20 minutes of:

12 Hang Power Cleans (65#)

7 Pullups C2B

14 Rounds + 12 HPCs + 2 Pullups

This WOD was an absolute grip killer!!! I could not hold on. 

Zone Challenge: 32

McMenemy Trail Run and Muscle Ups

I held this handstand for like a minute:)

Top of McMenemy Trail

Katie, CJ, and myself ran to the top of McMenemy Trail today. Views were awesome. 

Time: 29 minutes 

Not enough time to do the WOD at CFV today (City Council meeting regarding firefighter positions in the City of Ventura), so I did 30 Muscle Ups for time in my front yard. 

Time: 5:48 (Did not turn wrists out, but I had the rings high enough where I had to use full ROM)

Zone Challenge: 31

Li--a

I'm at work today and I felt like doing something with some weight. Linda came to mind. The only problem is that: only have one bar, no bumper plates, no collars, etc. Well, I adapted and overcame. Here's what I came up with. 

WOD

10-9-8-7-6-5-4-3-2-1 Reps of:

135lb Bench Press

205lb Deadlift

This is what actually happened

10-9-8-7-6

135lb Bench

205 Dead

Time: about 20 min

It was extremely annoying moving the bar from the bench to the ground and from the ground to the bench. Each time I had to take the weights off the bar.  

Then I did 1:30 of L sits. 

Zone Challenge: 30

Feeling Generous

Feeling generous... well then click on this link and donate to St. Baldrick's Childrens Cancer Research! I will be shaving my head tomorrow in order to raise funds for cancer research. 

Check out my webpage!

Short WOD at work

Ran for a bit.

Tabata Pushups

13-11-10-10-10-8-8-8

Stretched for a bit.

Zone Challenge: 29

First day back in a week

WOD

10 Rounds for Time:

10 Wallballs

10 Pullups (C2B)

Time: 12:03

The C2B pullups killed me. It's amazing how much more they take out of you. 

Zone Challenge: 29