WOD: 21-15-9 Bumper Plates Burpees & 400m Plate carry
WOD1: 60-50-40 of Doubles & twising sit ups: 6:23
WOD2: 21-15-9 DL-PC-PP 12:05
-Loaded on 1 bar with 215-165-115
-Unload and load plates as you progres through the exercises
I really need to start planning how I attack these AF WODs, because I am doing shitty on them and I know I can go harder. I kick my ass all week do multiple WODs and some double days then hit the AF WOD...well it is good for training, but it wont get me any closer to the top.
Quick form debate: looking for your eyes & input. The exercise and WOD calls for DB Push Press/Push Jerk.
Video 1: I am performing standard crossfit approved form using a Push Press.
Video 2: Athlete is performing his high speed efficient for high reps Jumping Jack Should-2-overhead as a few of us have kindly named it.
If WOD calls for DB PP/PJ would the exercise being performed in video 2 pass? (I will add athletes argument later.) I am looking for an honest, candid, & critical critque. Thank you for your time.
-Skill: 15 min on your GOAT! Did a HSPU Ladder, then proceed to do a free standing HSPU w/kip=BOOM!
-WOD: 12 DL 275#-40 WB 20#-9 DL-30 WB-6 DL-20 WB-3 DL-10 WB: Completed UNBROKEN: 5:22
6p: CrossFit L1:
-WU: Tire Flips w/jump throughs
-WOD: 4 individually times rounds of 5 min mini AMRAP: 5 Push Ups-10 Sit Ups-15 Squats w/2min rest
-WU: HS Practice
-Test: Max Reps Burpees in 1 min: missed the clap on 32 finished with 31
-WOD: Chipper: 60 Doubles-50 OH Walking Lunges w/45# plate-40 Straight leg sit ups-30 Push ups with hand release 2010 games style-20 C2B Pull Ups-30 Burpees-40 T2B-50 Plate Squats-60 Doubles: 15:29
Not as fast as I would have liked, I couldn't find the rythm on the T2B for some reason.
-SWOD: 3RM Snatch Finished with 155#
-WOD: 30 FS 95#-30 Push Ups-30 Pull Ups-30 V-ups: Unbroken: 3:34
-V-ups are tough
-SWOD: 6-6-6-6-6: 225-250-260-275-295
-WOD: 10min Row for Max meters: 2701m
-Tough after the heavy squatting
-WOD 1: 500m Row Time Trial: 128.0
Max Effort BP & Pull Ups
-WOD 2: 3 RM BP
4 min Fit test: 1 min of Pull Ups-Sit Ups-Push Ups-Squats
-WOD: Deck of Cards: OHS (PVC)-Burpees-Pull Ups-Sit Ups Ace=200m Run Joker= Bear Crawl
-SWOD: 5x5: 205-225-250-250-250
WOD: Tabata Sit Ups: 17-16-15-15-15-15-15-15
-SWOD: Box Squats: 7x3: 185-205-225-245-265-285-300 (Felt good and easy)
-WOD: 20 Manmakers - Max Rep Lateral Jumps (while partner completes Manmakers)-80
15 Manmakers - Max Rep Lateral Jumps (while partner completes Manmakers)-90
10 Manmakers - Max Rep Lateral Jumps (while partner completes Manmakers)-50
A couple years back I started taking pictures of the WOD board documenting the time and WOD for each WOD. It caught on in the gym like wildfire. I am pretty sure almost everyone does it now and why not? Every single phone today comes with a camera, so you have no excuse as to not being able to documnet your WOD and your progress.
I have taken this concept and use it to document my meals, which again is nothing new or ground breaking, but mearly a habit. I post most of my meals up on my facebook page or this blog to share with all of you.
Anyway, lets keep this simple... Start documenting your diet by snapping a photo of everything that you put into your mouth for a week, then 2 weeks, then 3, and then a month and you will be amazed as to what you see. By everything, I literally mean everything, coffee, water, gum, candy, tidbits, lunch, dinner, snacks, desserts, etc.
Here is a sample of some of my meals:
This is just another method and a simple method to track what goes into your body. Just make it a habit and see what positive results just might come from it.
-WOD: 3 Rds: 400m Run-10 Atomic Push Ups-20 Good Mornings-30 Diver Sit ups: 11:26
-WOD: 3 Rds: 6 MU-30 WB-12 HSPU-15 PC: 20:08
-Boy am I feeling the paleo. I sucked at this or good it be the lack of sleep? I'll go with sleep. I need more stat.
-WOD 1: 3 Rds: 5x145# PS-100Ft OH Walking Lunges (45# plate)-20 V-Ups: 7:51
-WOD: 12 min AMRAP: Thrusters & KBS Ladder up to as many reps completed in 12 mins. (1-1,2-2...)
-WOD 2: Helen: 3 Rds: 400m Run-21 KBS-12 Pull Ups: 8:21
-Far from my PR, a little bummed.
-WOD: Rankel: AMRAP in 20mins: 6 DLx225#-7 Burpee Pull Ups-10 2pood KBS-200m Run
-7 Rds plus 13 reps
-WOD: 45 Double Unders-21 Snatch Grip DL 135#-15 BJ-9 OHS 95#,
45 Double Unders-15 Snatch Grip DL-15 BJ-15 OHS,
By sick I mean I have been sick for 5 days...
1/2 Adam Brown:
-24 of each of the following exercises: 295# DL- BJ-WB-195# BP-BJ-WB-145# SC 14:10
-Did everything UNBROKEN except BP & SC
-3 Rounds 400m Run-10 K2E-20 Thrusters 45#-10 K2E: 9:34
-AF WOD 13: 6 min AMRAP of 9 BS-7 Burpees-5 Shoulder-2-Overhead with 155#: 4 Rds plus 16 reps
It is 2011 and you decided to start off the new year with a 30 day Paleo inspired diet. Ten tips and what to expect during the first few days of your new diet.
1.) Take it 1 day at a time: If you only concentrate on the 30 days then it will seem impossible to complete.
2.)Take it 1 meal at a time: Take care of breakfast, then plan your lunch, and then plan your dinner.
3.) Each meal should have a piece of meat (size of your hand), half to 3/4 of your plate should be veggies, & a small handful of nuts or avocado.
4.)Snacks are approximately 1/3 of a full meal and consist of the same balance as your meal.
5.) There is no true portion control, but eat until you are full, you can always finish the meal later.
6.) Drink as much water as you can throughout the day. This will keep you hydrated and satisfied.
7.) Drink black coffee or plain teas throughout the day. If you are caffeine sensitive drink in the morning.
8.) The crock pot is your friend! Toss in some meat & veggies, season it to taste set it and you will have a hot fresh meal ready for you when you get home.
9.) Go to the grocery store twice a week and buy just enough veggies to last a few days. This will keep them fresh and will keep you with new options.
10.) Learn to use spices! There are so many out there that make your meals amazing. Add Cumin to grilled or steamed yellow squash. Use fresh Rosemary with Dijon mustard on Lamb or Chicken. Your palate will jump with joy and do not forget all the delightful peppers in the world.
Most importantly is what you will be feeling, typically on day 3, but sometimes depending on your carb addiction it can begin on day 2. You will begin to experience carb/sugar withdrawals. Yes, carbs are a drug like any other drug, it is not a joke. You will feel lethargic, light headed, dizzy, experience headaches, perhaps nausea, or even the shakes... But, do not worry this is only temporary and you will feel amazing day 4 and on. Just stay strong and focused. During your first few days eat more fruits then you normally would. The sugar in the fruit will help curb the withdrawal and help you acclimate better to the more natural paleo influenced diet.
Trust me before you know it you will feel like you have more energy than you know what to do.
Post any questions to comments and we will discuss in further detail.