Just decided to do a “Goat Day” – things I suck at:
5 Rounds For Time:
10 Kettlebell Snatch (each arm), 35 lbs
15 Double Unders
5 Handstand Pushups
5 Single Leg Squats (each leg)
Notes: Pretty happy about this, I’ve never done a Kettlebell Snatch in a WOD, just learned from watching the last Crossfit Journal article with Ryan Thompson teaching Tanya Wagner. The Double Unders continue to regress – I had to do the last two sets with a single/double rotation. The first two Handstand Pushups were to the floor, all others with one abmat. Spreading the legs wide helped a lot. The Single Leg Squats were all done with some support (a pvc/pullup bar).
Caught the last half of the PCF WOD:
Max Rds in 10 min:
5 Thrusters, 95 lbs
7 Hang Power Cleans, 95 lbs
10 Push Jerk, 95 lbs
Total: 5 Rounds + 3 Thrusters
Notes: Not super happy about this, but my elbow feels fine, so that’s a really good sign considering the overhead stuff.
Back in the groove after several days off because of birthday stuff (turned the big 3-0 last week). Time to check back in on the GG Tabata Experiment:
So an overall up trend, but not a large separation. We’ll see how Cindy goes next week.
I’m really enjoying the new 3/1/2/1 split I got going – feeling good all week long and not bothering my elbow as much.
Today took one off Crossfit.com from Friday 081114
Five rounds for time of:
95 pound Hang Power Snatch, 15 reps
Run 400 meters (sub 500m Row)
Time: 19:09 as Rx’d
I did this with a run back in 080426 at CFNYC, but can’t for the life of me find my time.
For a diet update, I’m now only doing some green leafy stuff outside of my post-WOD meal. For post-WOD, I’m doing some starchy root veggie: butternut squash, beets, sweet potato, etc. I’m also limiting fat intake to mainly post-WOD as well. A little bit of oil/dressing on the leafy stuff, but not much.
Continuing with the “My Favorite Blogs” category – RobbWolf.com.
Robb’s dedication to empiricism, and apparent love of pop culture references keeps me coming back to his blog – highly recommend you check it out.
For a WOD today, had to get it in at the old Navy Gym that I hate so much. Once we opened PCF, I swore I would never work out there again – the constant reminders of “No Chalk”, “No Dropping Weights”, etc, went on for almost two years. Freedom came at last – but no time to make it to PCF today so…
Dumbbell Clean and Jerks, 45 lbs
Notes: C&J rocked me pretty bad. This is the same weight that I did back on Thursday 081016, but for whatever reason, they just felt HEAVY today. Splits were: 5:03, 5:10, 2:42.
First off, my new favorite Crossfit Blog: Crossfit Santa Cruz. The pic is one of their athletes, Annie, and overall I really enjoy the programming and the quick comments below the pic on the daily posting. Just a terrific site overall.
So Week 3 of the Gant Grimes Tabata Experiment. Numbers dipped slightly from last week. While I can’t pin a cause with such a limited window to observe data, I think my weight going up is a factor. I’m at 218 as of today vice 215 last week. The nutrition was a little off the last few days because of some social events. Anyway, here’s the numbers:
Easier to digest version here.
[Banner by Guch]
BW Deadlift, 21 reps
Burpees, 21 reps
BW Deadlift 15 reps
Burpees, 15 reps
BW Deadlift, 9 reps
Burpees, 9 reps
[my BW=215, but I dropped it down to 185 after the beating I took this week]
[Banner by Scott Q.]
OHS, 95 lbs
Tried two Hang Snatch at 95 lbs after warming up with some butterfly pullups, and felt like my arm was going to fall off.
So I skipped the work sets on the Hang Snatch, then modified mini-”Josh”:
135 lbs Front Squat
25 Hip Ext
25 Situps (Abmat)
15 Deadlift, 225 lbs
15 Box Jump
Notes: This rocked me alot harder than I thought it would. Had to break up the deadlifts a lot the 4th and 5th round. Overall pretty happy as Aaron was only a minute ahead of me.
Coach Glassman on the Deadlift.