14/10/08 CrossFit WOD

photo by eye of einstein

Warm Up

Mobility and flexibilty

Workout

“Half Cindy”

10 Minutes:

• 5 Pull Ups
• 10 Push Ups
• 15 Squats

9 Rounds

Comments

Used this as active recovery after yesterday – nice even pace not forced.

Felt really good this morning mood-wise so would seem that yesterday’s nutrition etc is worth taking note of…

01/10/08 CrossFit WOD

Warm Up

Mobility and Flexibility.  Flowing stretch routine.

Workout

“Nate”

20 minutes of:

• 2 Muscle Ups 
• 4 Handstand Push-Ups
• 8 Kettlebells Swings 2 Pood (used 24kg – 1.5 pood – heaviest KB available) 

Total rounds completed = 10

Comments

Great workout.  All exercises were fairly straight forward – just need to work on lowering cycle time.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

23/9/08 CrossFit WOD1

Warm Up

Mobility and flexibility drills followed by a leisurely 500m row.

Technique Work

3 rounds of:

• 3 Overhead Squats
• 3 Pressing Snatch Balances
• 3 Heaving Snatch Balances
• 3 Snatch Balances

All with just the 20kg bar

Main Workout

“Isabel”

30 Snatches for time.

Used 65lbs (30kg) as Snatch technique need some work.

Time: 7m 13s

Supplementary Exercises

Muscle Ups – 3 Consecutive (no re-gripping allowed)

Medicine Ball Sit Ups x10 with the 7kg ball

Ab Wheel Rollouts x 5

Russian Twists x10 with 12kg kettlebell

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Ended up a little short on calories today mainly due to inadequate fat intake.  Will be sure to address this tomorrow by stocking up on Almond Buttter and Coconut milk.  Ran a little high on carbs as well mainly due to underestimating the number of carbs in Watermelon.  May need to find an alternative mixer for egg whites as well due to OJ being pretty high carb and high GI.

20/9/08 CrossFit WOD

Warm Up

Mobility and dynamic flexibility followed by jumping rope.

Workout

“Grace”

135lbs Clean & Jerk 30 reps for time.

Weight used scaled to 95lbs.

TIme: 8m 33s

Comments

Weight was actually a little light so will go heavier on the next run through.  Technique felt off so will be adding Oly drills into my warm ups and may choose to go with Mike Burgener’s Oly prep program from the CFJs.  General energy levels really good today.

Nutrition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Out and about for a lot of today and lack of pre-planning meant that I was a little low on protein and calories so chose to add in a protein shake at the end of the day.  Carbs were a little high today as well.

17/9/08 CrossFit WOD “Michael”

photo by will_hybrid

Warm Up

Mobiility & dynamic flexibility

Workout

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Time: 21m 40s

Comments

Workout felt good.  800m pace was fairly slow (approx 9minute mile pace) but sit ups and back extension pace was consistent throughout.  Will look to increase run pace in future attempts as this was limiting factor.

Nutition

Check out my FitDay log here:

http://fitday.com/fitness/PublicJournals.html?Owner=chrisCFW

Feeling good generally on current intake, but fellling some digestive issues from the protein shakes.  This is echoed on Robb Wolf’s blog here:

It’s important to note we did not run with shakes or other magic potions. Digestion, recovery and insulin control have been uniformly inferior with liquid food as compared with things like yams and sweet potatoes.

Tomorrow is a rest day and i’ll cut out the shakes and see how things feel.  Will try to maintain ratios with whole foods.

15/9/08 CrossFit WOD “The Chief”

Warm Up:

Mobility drills followed by 3x 1 minute rounds of jumping rope.

Workout

“The Chief” Scaled

3 Minutes of the following:

• 3 Power Cleans @ 40kg
• 6 Push Ups
• 9 Squats

Repeated 3 times with 1 minute rest between intervals.

Total rounds completed – 3 per interval for a total of 9.

Followed by 2x 500m rows and 5 consecutive Muscle Ups.

Comments

Nice workout to get back into MetCon work.  Took it deliberately slow but still felt it in the legs going from squats back into power cleans.