July 1, 2009

Jogo WOD #174

Tabata This (Sortof)

tabata of:

  • squats (bottom to bottom)
  • row
  • pullups
  • pushups

Score: 24

June 30, 2009

Jogo WOD #173

5x5 Overhead Squat + Jump & Run

  • 5-5-5-5-5 overhead squat

then, AMRAP in 8 minutes of:

  • run 100 meters
  • 10 box jumps [24”]

Score: 115-135-145-155-165; 7 rounds in 8:30

Personal Records

Here’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.

Lifts

  • Deadlift: 315# (5 RM) [2009-06-18]
  • Deadlift: 345# (3 RM) [2009-03-11]
  • Deadlift: 365# (1 RM) [2009-04-11]
  • Front Squat: 235# (1 RM) [2009-01-19]
  • Front Squat: 225# (3 RM) [2009-05-20, 2009-06-23]
  • Front Squat: 185# (5 RM) [2009-01-05]
  • Back Squat: 305# (1 RM) [2009-04-11]
  • Thruster: 145# (5 RM) [2008-11-05]
  • Overhead Squat: 155# (3 RM) [2008-12-11]
  • Overhead Squat: 165# (5 RM) [2009-06-30]
  • Clean: 205# (1 RM) [2009-02-16]
  • Strict Press: 145# (1RM) [2009-01-24]
  • Push Press: 155# (5 RM) [2009-06-??]
  • Push Press: 165# (3 RM) [2008-11-12]
  • Push Press: 175# (2 RM) {2009-06-??]
  • Push Jerk: 185# (3 RM) [2008-01-24]
  • Split Jerk: 215# [2009-02-12]
  • CrossFit Total: 815# (305#/145#/365#) [2004-04-11]

WODs

  • Fight Gone Bad!: 324 [2009-05-11] {Rx}
  • The Chief: 16 [2008-09-15] {Rx}
  • “Filthy Fifty”: 30:00 [2009-05-26] {Rx}
  • Nancy: 12:40 [2009-04-20] {Rx}
  • Grace: 4:51 [2009-03-08] {Rx}
  • Helen: 15:00 (dead-hang pullups) [2009-03-13] {Rx}
  • Fran: 6:50 [2009-06-08] {Rx}
  • Murph: 53:50 [2009-06-15] {Rx}
  • Annie: 8:53 [2009-06-16] {Rx}
  • Kelly: 27:249 [2009-06-24] {Rx}

Run/Row/Etc

  • Half-marathon run: 2:09:41 [2008-09-28]
  • Half-mile run: 3:10 [2008-11-21]
  • Mile run: 6:11 [2008-04-16]
  • 400m run: 1:24 [2009-01-24]
  • 500m row: 1:28 [2009-01-21]
  • L-sit (rings): 30+ sec [2009-03-04]
June 29, 2009

Jogo WOD #172

Badger 400

3 rounds, for time, of:

  • run 400m (instead of the 800m typically used for badger)
  • 30 full squat cleans [95#]
  • 30 pull ups

and a 30 min cutoff.

Score: 24:40 (w/ 1-leg jumping pull-ups)

Notes

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.

June 25, 2009

Jogo WOD #171

“Sushi Roll”

Not sure what the name is about, but here’s what it is:

AMARAP in 15 minutes of:

  • 12 SDHP [85#]
  • 6 burpees
  • 12 pullups
  • 6 burpees

Score: 4.5 + 3 pullups

Notes

Still fried from “Kelly” yesterday.

June 24, 2009

Jogo WOD #170

“Kelly”

5 rounds, for time, of:

  • run 400m
  • 30 box jumps [24”]
  • 30 wall ball shots [20#, 10’]

Score: 27:49 (PR)

June 23, 2009

Jogo WOD #169

Max Effort Front Squat + Tabata Bonus

  • 3-3-3-3-3 front squat

then, tabata:

  • ring dips
  • pushups
  • push press [65#]

Score: 155-185-205-225*-225; dips-1, pushups-4, push press-9

Notes

I failed one of my reps in the 4th set, but was able to complete the 5th set.

June 22, 2009

Jogo WODs #159-168

In Brief

I 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.

June 4, 2009

Jogo WOD #158

5 RM Thruster + Jump & Run

for weight:

  • 5-5-5-5-5 Thruster

for time:

  • 21 box jumps [24 in]
  • run 100 m
  • 15 box jumps [24 in]
  • run 200 m
  • 9 box jumps [24 in]
  • run 400 m

Score: 165# (PR +20#), 4:45

Notes

My times are so much better when there is someone on my heels.

June 3, 2009

Strict Paleo/Zone Day #3

It’s Always Something

I’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.

What I Ate

Pre-Ride

  • hard boiled egg
  • fruit leather

During Ride

  • 3 x fruit leather

Breakfast

  • 1 cup cooked sweet potato w/ cinnamon
  • 2 egg
  • 3 pieces of ham, diced and mixed with the eggs

Snack

  • raw nuts/dried fruit trail mix
  • 2 oz turkey jerky
  • 1/4 Kirkland Double Chocolate Muffin

Lunch

  • 4 chicken tenders
  • 2 cups mixed steamed veggies (carrots, broccoli, peppers, etc)
  • 1 oz turkey jerky

Snack

  • raw nuts/dried fruit trail mix
  • beef jerky (equiv to ~2oz round steak)
  • 10 almonds

Dinner

  • 5 pecans (chopped up in my salad)
  • 5 grilled chicken tenders
  • 3 cups of salad greens
  • 1/8 cup dried cranberries
  • 2 tbsp raspberry vinaigrette

Summary

  • Fat: 85g (high) [32%]
  • CHO: 221g (high) [36%]
  • Protein: 195g (high) [29%]

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.