Shoulder Press

WOD

Shoulder Press

3-3-3-3-3

Then

2x 800m Run

105-105-105-105-105

2:33, 2:27

My shoulder strength and flexibility need a lot of work. Not only am I weak but I'm very inflexible. Note to self: start stretching shoulders more and work on handstands when able.

Nick and I had quite the duel on the second 800. Apparently it is the Mitchell nature to be extremely competitive. I passed him about 500m, he passed me at 600m, I passed him at 700m, he passed me at 750m, then it was an all out sprint from the trash can. We ended up coming in at the same time, 2:27. There is no way I would have gone that fast if Nick was not there pushing me.

Zone as Rx'd today. 

Zone Challenge: 3

Day 38 of the Burpee Challenge. ( I need to do these tomorrow)

"Tabata Something Else"

Nene is ready to go!

Went to the 6am WOD and the house was full. It's great to see everyone's enthusiasm and intensity at such an early hour. The sunrise this morning was one of the best I have seen in a long time. I wish I had my camera this morning to capture the moment. 

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Results

Pullups

10-10-10-10-8-8-8-10 = 74

Pushups

12-13-13-13-10-10-9-9 = 89

Situps

14-13-13-13-12-12-12-12 = 101

Squats

18-18-18-18-18-18-18-22 = 148

Total = 412

Day 2 of the Zone!

As Rxd except for dinner. I'm at work today and we ate out. I had a Southwest Chicken Cobb salad. It had chicken, avocado, cheese, corn, black beans, tomato, and lettuce. Obviously I didn't bust out the scale at Anacapa Brewing Company, so I'm unsure of the proportions. I feel that the foods I ate were within the Paleo standards and Zone proportions.  No point for today, but another successful day with the Zone.

Update 1/7/2009

I decided I'm going to count yesterday as a point for the zone challenge. Although I didn't measure the food that I was served at a restaurant, I ate zone foods and it was damn close to the correct zone proportions. The hole point of this is to improve diet and in turn improve fitness/wellness, and in the end I feel I accomplished this. At least I didn't order a burger and fries like I normally do!

Zone Challenge: 2

Dialed in on the Zone!

Curried Shrimp with Veggies. Thanks to www.norcalsc.com!

Today was day one of eating in the Zone as Rxd. I'm doing 16 blocks with 2x fat. It was not all that bad. It was actually quite a bit of food! I did get a little bit hungry in between meals, but the 2 block snack was sufficient to hold me over. I also found myself drinking more water to curb the hunger. Thats a good thing because I usually don't drink enough water throughout the day.

WOD

Deadlift 3-3-2-2-2-1-1-1-1

(225- 275) (315- 315) (325- 330f- 330f- 330f)

I couldn't get 330 for the life of me. 325 felt pretty hard but I felt I could have done a bit more, but apparently not. 325 was a 40 pound PR, so I'm happy.

Zone Challenge: 1

 

Team WODs

In teams of 3 or 4 AMRAP in 20 minutes of:

100m Car Push

Driver does 7 Burpees

100m Car Push

Switch drivers after each round.

Team: Luke, Nick, Mine Man

WOD: 14 Rounds

Katie got 20 kipping pullups today! 

Day 35 of the Burpee Challenge!

Caught up on Burpees!

WOD

12 Rounds of:

10 Burpees

250m Run

then 5 more Burpees for a grand total of 125.

Watch malfunction, no time available.  Distance was +/- 50m.

I was behind 125 burpees, so I made them all up today. 

Day 34 of the Burpee Challenge!

Goals for the New Year

General Goals

1. Get in the Zone.

-My plan is 16 Blocks with 2x fat.

2. Increase Flexibility.

-Foam roller twice a day, morning and evening. Followed by stretching.

3. Go to bed early and get to CFV at 6am on days I have to work.

-A bed time of 9:30 will give me 8 hours of sleep and time to drive to CFV. 

4. Increase strength. I feel that my endurance is pretty good and I do fairly well with body weight exercises (except for HSPU), but my strength is lacking in the heavy lifts.

-Read "Olympic Weightlifting" and practice the O-lifts twice a week.

-Work on strength exercises while at work (this is not always possible due to lack of equipment).

WOD Goals

1. 50 Pullups (PR is 37)

-Work on grip strength, use 20lb weight vest for WOD when able.

2. 10 HSPU (PR is 2)

-Practice handstands daily.

3. 100 Double Unders (PR is 49)

-Practice DUs every work day, morning or evening.

4. Crossfit Total over 800 (PR is 645)

- Squat 290 (245), Shoulder Press 155 (125), Deadlift 355 (285). I think this is possible, we shall see.

5. 26 Rounds of "Cindy" (PR is 22+)

6. "Grace" as Rxd in under 6 minutes (PR is 9:50 with 95lbs).

7. "30 Muscle Ups" in under 5 minutes (PR is 8:20).

8. "Fight gone Bad" over 300 (PR is 263).

New Year's Eve WOD

"Cindy"

AMRAP in 20 min of:

5 Pullups

10 Pushups

15 Squats

22 Rounds + 5 pullups + 6 pushups

Once again the pushups were the weak link. I had to break them up into two sets of 5 and towards the end I broke the second set of 5 up into 3 then 2. At the 10 minute mark I had completed 12 rounds, so that means I did 10 rounds in the last 10 minutes.