"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