Jogo WOD #174
Tabata This (Sortof)
tabata of:
- squats (bottom to bottom)
- row
- pullups
- pushups
Score: 24
1 week agotabata of:
Score: 24
1 week agothen, AMRAP in 8 minutes of:
Score: 115-135-145-155-165; 7 rounds in 8:30
1 week agoHere’s a post which I’ll continue to update with PRs as I get them. For benchmark workouts, I’m only going to track the ones I can do as prescribed.
3 rounds, for time, of:
and a 30 min cutoff.
Score: 24:40 (w/ 1-leg jumping pull-ups)
Scaled the pull-ups in an attempt to give my hands a break. I’ve been tearing the crap out of them for the past few weeks and now they’re being a bit finicky and not healing. Also, I figured, particularly given the 30 minute cutoff, that I’d get a better metabolic stimulus if I kept my pace up and hammered out the jump pulls in stead of spending a bunch of time staring at the bar.
1 week agoNot sure what the name is about, but here’s what it is:
AMARAP in 15 minutes of:
Score: 4.5 + 3 pullups
Still fried from “Kelly” yesterday.
1 week ago5 rounds, for time, of:
Score: 27:49 (PR)
2 weeks agothen, tabata:
Score: 155-185-205-225*-225; dips-1, pushups-4, push press-9
I failed one of my reps in the 4th set, but was able to complete the 5th set.
2 weeks agoI don’t know exactly why I stopped keeping track of everything. Maybe it got to be too much to track all of my food, my workouts in 2 different places (here and beyond the whiteboard). Maybe it’s because I got so busy with work.
In that time, we did a few benchmark WODs: Fran (6:50, Rx), Murph (53:50, Rx w/o 20-lb vest), and Annie (8:53, Rx).
Now, it’s time to get back on track.
I took a long weekend “off” from Jogo—no Friday, Saturday or Monday workouts. I did Nancy (5 rounds of 400m run, 15 overhead squats) at home on Sunday afternoon. Last week was supposed to be week one of a 60-day “Lean & Green Challenge”, but it didn’t quite work out that way for me. So, I’m starting a new 60-day clock today, which will take me through August 20th.
The basic plan is this: 1) limit my food to meat, vegetables (non-starchy), nuts and seeds, fruit and oils high in monounsaturated fats (e.g. olive oil); 2) keep macronutrients in the following ranges—fat: 120-150 g/day, CHO: 90-120 g/day, protein: 180-210 g/day. In ratio, that means my calories come from—fat: ~50%, CHO: ~20%, protein ~30%.
Anyway, I’m tracking all of my food on an app on my iPhone and it’s just too much of a pain to post it all here.
Starting tomorrow, I’ll begin posting my workouts again.
2 weeks agofor weight:
for time:
Score: 165# (PR +20#), 4:45
My times are so much better when there is someone on my heels.
1 month agoI’m beginning to think this is kinda like horseshoes and hand grenades. Close counts.
Started the day off at 6am with a 33 mile bicycle ride down to Alger by way of Lake Samish and back home along the west side of Lake Whatcom.
Gotta figure out a way to mod things appropriately to accomodate 2.5 hour long stretches of exercise. I’m pretty sure a ride that long is taxing enough to justify some additional calories.
Also, today was my first “1%” indiscretion—1/4 of a Kirkland Double Chocolate Muffin from Costco.
Pre-Ride
During Ride
Breakfast
Snack
Lunch
Snack
Dinner
Ratios are a bit closer (again, when in doubt, under-consume carbs). I ate “too much” total food today, but there’s no way I was gonna be able to get by on ~1900 calories after that ride this morning. I ate most of the “extra” calories either during the ride or within an hour or two of completing it.
Here’s aiming for a more typical day tomorrow.
1 month ago