Update

I will be able to go back to 100% CrossFit starting in early January. Until then. I am stuck doing light low intensity workouts... see you then.

Near Death

For the past 3 weeks I was in the hospital for a bleeding ulcer. I went through 15 units of blood. 3 trips to the hospital. 3 procedures and finally I have stopped bleeding. On the Thursday the 29th of October @ 2am I passed out from blood loss. My roommates found me and called 911.

Upon arriving in the ER I underwent many tests to see what my problem was. I found out that my blood count was at 5 instead of the usual 15-17 range. I enjoyed many blood transfusions and a lot of jello. I puked and crapped blood at the same time.

I am not allowed to lift heavy until January. I am glad it is all over.

Love,
Gil

Hang around

5x5 Hang Snatch
Worked up to 115#

2 days missing

Friday:
Front Squat 5x3
Worked up to 225# PR

then:
10-8-6-4-2 reps for time of:
Burpee Ball Slam @ 25#
Muscle Ups

Time: 10:13

Today:
5 Rounds for time of:
275lb. Deadlift, 7 reps
30 air squats
7 HSPU

Time: 15:01

Fun run

5 Rounds for time of:
400m Run
6 Power Cleans @ 183#
12 Pull Ups

18:31

4 sacred crossings

3 rounds for time of:
10 Wall Ball shots @ 20#
10 Pull Ups
10 Deadlift @ 205#
10 Burpees

6:28

Bipolar Weather

Complete as many rounds as possible in 20 minutes of:
95lb. Thruster, 5 reps
95lbs. Hang Power Clean, 7 reps
95lb. Sumo Deadlift-Highpull, 10 reps

Rounds: 10

Rain

Bench Press 5x3
Worked up to 205#

Then:
5 Rounds for time of:
21 Thrusters @ 75#
21 Double Unders

Time: 12:59

OHS

Overhead Squat 5x2
Worked up to 165#

Then:
3 Rounds for time of:
10 KB Clean and Jerk @ 2x 53#
20 Wall Ball Shots, 20lbs.

Time: 7:17

Painstorm July 2009

3 rounds of:

In 5 minutes run 400m once, then in the remaining time, take 135lb from the ground to overhead as many times as possible.

Rest 1 minute.

In 5 minutes run 400m once, then in the remaining time, do as many muscle-ups as possible.

Rest 1 minute.

Score by total reps: 85

previous score: 98

Biola WOD:

Complete as many reps as possible in 10 minutes of:

95lbs. from Ground to Overhead anyhow

2142

For time:
21 Burpee Pull-ups
42 Box Jumps @ 20"
21 Push Press @ 95#
42 Ring Dips
21 Thrusters @ 95#

Time: 10:14

Rest

Rest Day. Baseball Tomorrow

Tired? So what? CrossFit!

Front Squat 155# x3
Every minute on the Minute for 10 minutes

Then:
For time:
40 Double Unders
40 Split Jumps
30 Double Unders
30 KB Swings @ 53#
20 Double Unders
20 Pull Ups
10 Double Unders
10 Shoulder to Overhead anyhow @ 155#

Time: 7:41

Biola CrossFitters

Back Squat 5x3
then:
2,000 meter row for time

Deads

Deadlift
1x8 @ 215
1x5 @ 255
1x3 @ 305
6x2 @ 355

Then:
50 Ring Push ups

14 minutes of pain

Complete as many rounds as possible in 14 minutes of:
5 Thruster @ 135
5 Burpess

Rounds: 9

Rest

Rest Day

You Must Decide to be Happy.

Yep. Isn't that aggravating? You can't blame it on anyone else, and no one else can do a thing for you. You've just got to decide to be happy, whether or not your logical mind thinks it is rational to be happy and whether or not your moral sense thinks you deserve to be happy. You absolutely will not be happy for any length of time until you decide to, and if you decide to, you can be happy in the face of the most miserable circumstances.

Happy deciding.

Good Clean Fun

Just for fun today...

5 Rounds for time of:
5 Power Cleans @ 185#
5 Handstand Push Ups

Time: 9:06

Biola:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Last Saturday

1.5 mile run w/ 20# dynamax ball

Time: 12:46

100 parallete push ups

Then:
5 Rounds for time of:
7 Chest to Bar Pull-ups
21 Double Unders

Time: 6:33

Abs

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Time: 20ish minutes

Rest Day

WOD: Rest for time:
Time: 24:00 hours.
(Exodus 33:14) And He said, "My Presence will go with you, and I will give you rest."

BIOLA WOD:
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Lynn w/ Squats

5 Rounds for max reps:
Bodyweight Bench Press
Pull-ups
Body weight Back Squat

Results:
R1) 15 / 17 / 15
R2) 13 / 22 / 22
R3) 13 / 23 / 23
R4) 13 / 10 / 17
R5) 12 / 18 / 18

Deadlift!!!

Deadlift 7x1
Worked up to: 418lbs. (PR)



Biola WOD:
Row 500 meters
21 Burpees
Run 400 meters

Bodyweight

21-18-15-12-9-6-3 reps for time:
Handstand Push-Up
L Pull-ups

Time: 38:19

Biola WOD:
5 Rounds for max reps. 2 minute rest between rounds.
225lb. Deadlift = scale as needed
95lb. Shoulder Press = scale as needed

FGB

Fight Gone Bad!

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
   
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

Note(s): used 24" Box. Started on SDHP

Score: 305. Took third place at CrossFit Costa Mesa. CFCM is a fantastic gym. I had a great time being apart of such a wonderful event.

Heavy

Back Squat 5x3
Worked up to 265#

Note(s): Olympic style squats + ATG

Cool Down:
Ring Dips
Double Unders

4x Suicide Run

Rest

Tired, hot, I need some water

Biola WOD:
10-9-8-7-6-5-4-3-2-1 reps for time of:
95lb. Push Press
Ring Dips

CFFB Hot outside!

Complete as many rounds as possible in 15 minutes of:
3 Power Snatch, 75% of 1rm
followed by 2 rounds of:
3 Pull-ups
6 Push Ups
9 Box Jumps @ 20"

Rounds: 10+2 snatches

Note(s): 100 degrees today... heat + hard wod = death...

Leg blaster

5 Rounds for time of:
250 meter row
10 Deadlift @ 225#
50 Double Unders

Time: 21:09

Work Capacity

21-15-9 reps for time of:
95lb. Thruster
KB Swing, 2 pood
Pull-ups

Time: 11:17

Note(s): I felt really slow. I think I have been neglecting shorter and faster workouts. I stopped to rest a lot. I am going to shift gears and go back towards mainly short and intense workouts aka real CrossFit instead of doing this hybrid crap.

I am also going to try to go back to strict paleo/zone. I have been cheating a lot lately and now it is time to get serious. I forgot I have fight gone bad coming up. I should have been stricter these past few weeks. Now I will not cheat or have processed foods including protein bars. I will also limit my caffeine intake. 30 Days... Starting Tonight.

Biola WOD:
See above...

Rest

Homework Day

Biola WOD:
For time:
500 yard swim
50 Push Ups
100 Squats
50 Push Ups
500 yard wim

Rest

Stayed active: thruster, push up, ball slams for fun.

Power

5 Rounds for time of:
7 Squat Cleans @ 155#
21 Box Jumps @ 30"

Time: 21:41

Note(s): It was freaking hot today. It definately slowed me down. Every clean and every jump took so much energy. It was fun though.

Press it out

5x1 Shoulder Press
Worked up to: 150# PR

115lb. Push Press for max reps
1) 14
2) 14
3) 16 (Push Jerk)

"Barbara" and mini "Helen"

Madness

5 Rounds each for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

3 min rest btw rounds

R1) 2:58
R2) 2:54
R3) 3:20
R4) 5:01 (lost count of reps)
R5) 3:54

Note(s): Disapointed about round 4. I lost count of push up reps and sit up reps. I did extra which hurt me for round 5.

Rest 3 hours then:
Mini backwards Helen
3 Rounds for time of:
12 Pull-ups
21 KB Swing (russian) @ 53#
317 meter run

Time: 6:30

Rest

Class, Baseball, Class, training...

Breakfast: 3 eggs, 1 egg white. Chopped bell pepper, onion, and mushrooms. 1 handful of macadamia nuts

Snack: 1 apple, 1 chicken sausage link, handful of nuts.

Lunch: 1 chicken breast, broccoli, carrots, peppers, onion, and mushrooms w/ thai curry sauce. handful of nuts

Dinner: Alaskan wild cod, broccoli and carrots w/ marinara sauce. handful of nuts

Snack: 2 clif bars

Bedtime Snack: 1 chicken sausage link, handful of nuts, baby carrots.

2x the Fun

oops

Workout 1:
3 Rounds for time of:
100ft. Walking Lunge, 2x30# DBs
30 Box Jumps, 24"
20 Weighted Pull-ups, 30#

Note(s): Supposed to be 4 rounds but I had to stop after 3 because I had class. Biola CFers choose to do either WOD 1 or 2 not both. Thank you.

Time: 26:33

Workout 2:
21-18-15-12-9-6-3 reps for time of:
95lb. Power Snatch
Toes to Bar

Time: 18:57

BF: 2 eggs, 2 egg whites, chopped bell pepper, onion, and mushrooms
handful of almonds

Snack: 1 balance bar + odwalla superfood.

Post WOD Meal: 1 chicken breast, 1 apple.

Snack: Chinese chicken wrap + coke zero

Dinner: Wild Alaskan cod, a lot of asparagus. handful of macadamia nuts.

Snack: 1 chicken sausage link, 2 carrots, handful of roasted almonds

Drinks of the Day: Water, coke zero

Heavy

Clean and Jerk 5x1
Worked up to 205#

3 Rounds for time of:
10 KB Cleans @ 2x 53#
15 Ring Dips

Time: 4:09

Biola CFers WOD:
Skill: Kipping Pull-up
WOD:
Run 400 meters
21 Shoulder Press
Run 400 meters
21 Push Press
Run 400 meters
21 Push Jerk

Rest

I am very tired and sore today. Sunday will be fun.

"Danny"

"Danny"

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Rounds completed: 3 + 30 box jumps

M,G . Metabolic Nightmare

There is a right way and a wrong way to do everything

6 rounds for time of:
Run 400 meters
25 Burpees

Time: 22:50

Biola WOD:
Front Squat 5x5

100 meter sprint
every minute on the minute for 10 minutes

Feel the heat

OHS 5x5
Worked up to 145#

For time:
10 Thrusters @ 135#
50 Double Unders
8 Thrusters @ 135#
40 Double Unders
6 Thrusters @ 135#
30 Double Unders
4 Thrusters @ 135#
20 Double Unders
2 Thrusters @ 135#
10 Double Unders

Time: 8:27

Then:
10x 60 Yard Sprint
Max rest between sets

Rest

I need another...

Biola WOD:
50 Air Squats
Run 400 meters
21 Push Press
Run 800 meters
21 Push Press
Run 400 meters
50 Air Squats

Rest

I need today off

Biola WOD:
Skill: Shoulder Press / Push Press
21-15-9
Push Press 95#
Ring Dips

2 today... again w/ 2 PRs

Warm Up:
Agility Ladder + Dynamic Warm Up

Skill:
Snatch

Workout 1:
Snatch max load

Result: 160# Snatch (PR)

Rest 6 hours
Then:
5 Rounds for time of:
275lb. Deadlift, 5 reps
10 Burpees

Time: 3:56 (PR)

2 today

Eva knows how to Front Squat

Warm Up:
Snatch Skills
3x 30/30 Squat Jump

Workout:
Front Squat 5x5

Note(s): Worked up to 205#. New 5rm PR.

Then:
100 meter sprint w/ turn around
Every minute on the minute for 10 minutes

Note(s): I never went over 17 seconds.

Rest 3.5 hours
Then:
21-15-9 reps for time of:
Push Press @ 75#
Pull-ups
Burpees

Time: 6:01

Modified painstorm

Eat Paleo/Zone

Complete as many rounds as possible in 30 minutes of:
250 meter Row
200 meter Run
10 Thrusters @ 75% BW
5 Muscle Ups

Rounds: 5

Note(s): 115# Thruster

Rest Day

“Rest when you're weary. Refresh and renew yourself, your body, your mind, your spirit. Then get back to work.”

"Elizabeth"

21-15-9 reps for time of:
135lb. Squat Clean
Ring Dips

Time: 8:09 (PR)

Row, Thruster, Pull-up

For time:
Row 1000 meters
2x 35 pound kb Thruster, 21 reps
21 Pull-ups
Row 750 meters
2x 35 pound kb Thruster, 15 reps
15 Pull-ups
Row 500 meters
2x 35 pound kb Thruster, 9 reps
9 Pull-ups

Time: 20:34

Rest

Run, Light Snatch, Pull-ups, HSPU work.

Weighted Pull-up, Power Clean, Double Unders

Weighted Pull-up 5x1
93# (PR)

5 rounds for time of:
5 Power Cleans @ 185#
20 Double Unders

Time: 7:48

FGB

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Score: 309
Note(s): Used 24" box

Rest

• Main Entry: ¹rest
• Pronunciation: \ˈrest\
• Function: noun
• Etymology: Middle English, from Old English; akin to Old High German rasta rest and perhaps to Old High German ruowa calm
• Date: before 12th century

1 : repose, sleep; specifically : a bodily state characterized by minimal functional and metabolic activities

"Nancy"

5 Rounds for time of:
400m Run
15 Overhead Squats @ 95lbs.

Time: 17:18

Rest

The miracle, or the power, that elevates the few is to be found in their industry, application, and perseverance under the prompting of a brave, determined spirit.

Mark Twain

Snatch Grip PP, Thruster, Muscle Up

Pain is never permanent

“The pain of the mind is worse than the pain of the body”

Snatch Grip Push Press 5x3
Worked up to 145#

5 Rounds for time of:
5 Thrusters @ 135
5 Muscle Ups

Time: 9:44

Front Squat, Burpee, KB Swing

Front Squat 6x2 @ 90% 1rm

Then:
21-15-9 reps for time of:
Burpees
KB Swing


205 Front Squat, WOD: 3:34 rx

Snatch, Clean and Jerk

2 Position Snatch
From the Floor and Mid hang
Used 75% of 1rm Snatch
3 sets

Then:
Clean and Jerk 90% of 1rm
every minute on the minute for 15 minutes

Note(s): I clean and jerked for the first 5 and just could not get the weight over head. I switched to power cleans. 90% of my 1rm for 2 reps in less and a minute is pretty tough. I will attempt this again.

Used 185lbs.

Run, Thruster, Ring Push Up

it never lies...

5 rounds for time of:
400m Run
21 Thrusters 75#
21 Ring Push-ups

Time: 24:53

Push Jerk, Tabata WOD

Find 1rm Push Jerk
195#

16 Tabata intervals alternating of:
Deadlift @ 225#
Burpees

Score: 3x DL, 5x Burpee (by lowest reps)

RManMaker, Bodyblasters

10-8-6 reps for time of:
Renegade Man Makers @ 2x 35# KBs
Body Blasters

Time: 13:26

Clean and Jerk, Front Squat

Find 1rm Clean and Jerk
205#

Find 1rm Front Squat
235#

"Nasty Girls"

Find 1RM Push Press
185#

"Nasty Girls"
3 Rounds for time of:
50 Squat
7 Muscle Ups
10 Hang Power Clean, 135#

Rest Day

Deadlift, Ring Push Up, WOD @ CF Laguna Beach

Fun work, Hard play

Find 1RM Deadlift:
395#

Weighted Ring Push-up 5x3
Worked up to 110#

Rest 3 hours then:

WOD @ CF Laguna Beach
Complete as many rounds as possible in 20 minutes of:
10 Wall Ball Shots, 20lb. Ball
10 Pull-ups
10 Ball Slam, 20lb. Ball

Rounds Completed: 12 2/3

"Daniel"

For time:
50 Pull-ups
400m Run
21 Thruster 95
800m Run
21 Thruster 95
400m Run
50 Pull-ups

Time: 18:14

Note(s): I had to do turn arounds for every 400m. Last time I did this WOD in about 17 something with a track. Turn arounds really do hurt your time. I still went hard and banged it out.

I need to work more on my medium to light weightlifting for high to medium reps and same with my gymnastic movements. I feel strong in short and heavy, short and light, but once I get over 12 minutes or so I start to shut down. Longer workouts are coming up.

OHS, SoCal Qualifier Final WOD

Rowing always drains me...

Find 1RM OHS:
195# PR tie

For time:
Row 2k
followed by 6 rounds of:
20 Box Jumps @ 24"
10 Wall Ball Shots @ 20#

Time: 20:06

Dumbbell Thruster, Burpee, Pull-up

Variance: Never forget it

Work up to heavy Snatch:
145#

Note(s): I wanted it to be heavy but not going for a 1RM

21-15-9 reps for time of:
2x 40lb. Dumbbell Thrusters
Burpees
Chest to Bar Pull-ups

Time: 11:54

Squat Clean, Run, Clean and Jerk

When the barbell stares at you, stare right back...

Find 1RM Squat Clean
10 minute cap

1RM: 225# PR tie

Note(s): I managed to squat clean 235 which is 1.5 BW but I just could not stand it up! Front squats are coming up.

WOD: "Heavy Running Grace"
For time:
400m Run
15 Squat Clean & Jerk
400m Run
10 Squat Clean & Jerk
400m Run
5 Squat Clean & Jerk

Time: 13:52
155#

Muscle Up, HSPU

For time:
1-10 Muscle Up
10-1 Handstand Push Up

Round 1 looks like: 1 Muscle Up, 10 Handstand Push Ups
Rounds 2 looks like: 2 Muscle Up, 9 Handstand Push Ups

Time: 36:51

Squat, Deadlift, Box Jump, Ring Dip

I love to deadlift

Warm Up: 1 lap, medball toss

Strength: Back Squat 5x2 @ 80-90%
Note(s): Worked up to 255#

WOD:
21-15-9 reps for time of:
275lb. Deadlift
Box Jump, 24"
Ring Dips

Time: 10:53

Rest

“Rest: the sweet sauce of labor”

Plutarch quotes

Tabata This! Clean, Swing, Run

Workout 1:
8 intervals at each exercise 20 sec work 10 sec rest of:
Pull Ups
Push Ups
Sit Ups
Squats

Note(s): Score by total lowest reps per exercise

Score: 44

Workout 2:
Complete as many rounds as possible in 20 minutes of:
10 Squat Cleans, 95lbs.
15 Russian Swings, 53lbs.
Lap around the gym

Rounds: 5

Advanced Class Begins

Weighted ring dips

CrossFit Brea's Advanced Class is officially up and running. It is also the training regimen for those who want to compete in the games. It is going to be a alot of fun.

Workout:
Timed effort - Task priority
Triplet of:
Heavy Clean and Jerk
Burpee
Snatch

Time: 13:23

Rest

“Sometimes the most urgent thing you can possibly do is take a complete rest”

Ashleigh Brilliant

Rest

"know pain, know gain"

-OPT

"Cindy", AirDyne

Complete as many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Squats

Rounds: 20 + 5 pull ups + 1 push up

Note(s): My PR is 23 rounds but with poor form. Today I made sure that every rep was perfect ie. Head not chin above bar on pull ups. Chest to deck on push ups. Hamstrings to calves on squats. I am not discouraged at all.

Rest 3 minutes then:
4 intervals of 30/30 Airdyne

Snatch, Back Squat, Push-Press, Burpee, Box Jump

Snatch heavy single:
155#

6x3 heavy back squat:
1) 185
2) 205
3) 215
4) 225
5) 235
6) 255

21-15-9 reps for time of:
115lb. Push Press
Burpee
Box Jump, 24"

Time: 9:47

Deadlift, Clean + Ring dip Ladder

Warm up with light deadlifts and snatch grip deadlifts
Deadlift
1x3 @ 70% 1rm
2x2 @ 80% 1rm
1x3 @ 90% 1rm

10-1 ladder for time of:
135lb. Squat Clean
Ring Dips

Time: 12:25

Rest

Deadlift, Push-Jerk, Run

Company of Heroes = Fun game

5 Rounds for time of:
135lb. Deadlift, 10 reps
135lb. Push Jerk, 6 reps
Run 250 meters

Time: 14:56

Note(s): Dead tired. I am going to take the rest of the day really easy and take tomorrow off. My legs are still sore from the hike.

Split Jerk, Clean, Muscle Up

I love rings

Find 1RM Split Jerk:
215#

Workout:
Max reps in 10 minutes of:
Ground to shoulder @ 185#
Muscle Up

Note(s): Switch as needed, minimum of 10 repititions per exercise

Score: 45

Mt. Baldy

Summit celebration w/ burpees

Workout:
Climb Mt. Baldy and descend without dying.

roughly about 4 1/2 hours

Rest

Rest Day Nutrition

Breakfast: 1 egg, 3 egg whites, chopped bell pepper and onion, 1 banana, tablespoon of almond butter.

Lunch: 1 chicken breast, broccoli, paleo ice cream for dessert.

Dinner: Ground beef stew w/ chopped carrots, onion, bell pepper, mushrooms, and celery.

Snack: Leftovers from dinner.

Deadlift, "Diane"

Deadlift
3x3 @ 60% 250#
2x2 @ 70% 295#
1x2 @ 80% 335#
3x1 @ 90% 375#

"Diane"
21-15-9 reps for time of:
225lb. Deadlift
Handstand Push-ups

Time: 11:49

Today's Nutrition

Breakfast: 1 egg, 3 egg whites, chopped bell pepper and onion, 1 peach, handful of almonds, cup of coffee

Post WOD Drink: Emergen-C pack w/ 5 grams of creatine

Post WOD meal: 2 sweet potatoes, 2 3oz. chicken breasts, 1 smoked apple chicken sausage

Lunch: 1 bag of trader joe's grilled zuccini, and eggplant w/ 2 chicken sausage links, handful of almonds

Snack: left overs from lunch

Dinner: 13 pan fried shrimp, 1/2 bag of broccoli w/marinara sauce, handful of almonds

Back Squat, Ball Slam, KB Swing, Box Jump

I never want to do that WOD

Find 1rm Back Squat:
275#

Note(s): I have only back squatted once this year. My 1rm shows that... I am definately going to hit these hard coming up.

Complete as many rounds as possible in 20 minutes of:
5 Ball Slams @ 50#
10 KB Swing @ 70# (russian swing)
15 Box Jump @ 30"

Rounds: 8 + 5 ball slam + 10 KB Swing + 10 box jumps

Note(s): It was 90 degrees in the gym today... I was drained.


Today's Nutrition

Breakfast: 4oz. Salmon, Large bowl of broccoli and spinach, 1 peach, 2 handfuls of almonds

Lunch: 4oz. Baked Chicken, Cooked spinach - bell peppers - onions, 1 handful of almonds

Pre WOD Snack: 4oz. Baked chicken, Paleo Ice cream

Post WOD meal: 2 chicken sausage links, 2 sweet potatoes

Dinner: 4oz. Baked Chicken, 1 grapefruit, 1 handful of almonds

Snatch, Muscle-ups, Power Clean, Wall Ball, Run

Find 1rm Snatch:
155# (PR)

Note(s): I used about 7 singles to get to 155, once I loaded 165 and pulled I could feel my body alread giving out. Good heavy day though

30 Muscle-ups for time:
6:05

Note(s): I have been really hammering myself on making sure the rings are turned out at the bottom with no feet touching the ground. I also made sure every rep was locked out before descending. One of my workouts was video taped which involved muscle ups and I found I was not locking out.

WOD #2
6 Rounds for time of:
10 Power clean 95#
10 Wall Ball @ 20#
Short run w/20# ball

Time: 13:55

Daily Nutrition:
Day #8 of 87 days of Paleo

Breakfast: 1 egg, 3 egg whites
chopped bell pepper and onion
3/4 cup of spinach
1/2 peach
2 tablespoons of almond butter

Post WOD Meal: 2 chicken sausage links
2 sweet potatos

Lunch: 2 small chicken breasts chopped
2 cups of cooked broccoli
1/2 cup of spinach
1/2 cup of marina sauce

Dinner: 5oz. of Wild Salmon
2 cups of cooked broccoli
1 apple
2 handfulls of almonds (raw)

Post WOD #2 Meal: 2 chicken sausages
1 banana

Before bedtime snack: 3oz. of Wild Salmon

Note(s): I am going to start logging all my nutrition on here as well to track my progress more efficiently.

Pull-up, Thruster, Ring Dip, Burpees

Gotta love the rings...

Shoulder Press 6x1
1) 105
2) 115
3) 125
4) 135
5) 145 (fail)
6) 145 (PR)

5 Rounds for time of:
7 Pull-ups
7 Thrusters @ 95#
7 Ring Dips
7 Burpees

Time 6:50

Note(s): It was great to finally meet you Scott! Great job today. If you find a good WOD you want to go head to head let me know!

"Dirty Thirty"

For time:
30 Box Jumps, 24"
30 Jumping Pull-ups
30 KB Swing 53#
30 Walking Lunge Steps
30 KTE
30 Push Press 45lb. Barbell
30 Supermans
30 Wall Ball
30 Burpees
30 Double Unders

Time: 11:45