Today wasn’t good, I seem to have peaked two weeks ago, and I’m dipping pretty bad since then. Would have hoped to at least have stayed flat rather than dipping.
To see the graphs, you can click here.
Note up front, some guy came in and asked me if we had a fax machine and when I told him no, he asked where he could find one. So I had to stop after round 2 of the squats to give directions. I know that starting over after you start tabata, even with a little rest, will kill your score, so I just started again. Was about a minute rest.
*Minute rest between 2nd and 3rd rounds.
To see the graphs, you can click here.
12 Rounds Tabata
First 6 rounds, Row (cal)
Second 6 rounds, Box Jump
Row: 51 Cal total
Box Jump: 7-8-8-8-8-9 = 48
Admit it, that looks tasty.
Here’s a quick breakfast that I slapped together in no time. It’s probably a little too large on blocks generally (being above 5 on protein), but a) it’s tasty, and b) it’s got a good ratio of protein/fat/carbs.
Zone Block Totals: This is what would be measured by looking strictly at the meal by Zone standards and not delving into the macronutrient breakdown.
3 Eggs (3 block protein)
8 Slices of Bacon (3 blocks protein/3 blocks fat)
1 Cup, Acorn Squash (2 blocks carbs)
1/2 Cup, Acorn Squash Seeds (4 blocks fat)
Totals P/C/F: 6/2/8
Macronutrient Composition Totals. Playing around with the data a little, we can take the grams of protein/carbs/fat from Fitday and look at what the blocks would be based on that:
Total Calories: 866
Protein Grams/Calories/Blocks: 50.6/202/7*
Carbs Grams/Caloreis/Blocks: 49.3/185/5*
Fat Grams/Calories/Blocks: 53.5/477/18*
*This block calculation is based on the macronutrients from all the items. When you are looking at the Zone only, you’re not (in most cases) going to have more than one type (fat/carb/protein) of block per item. So while both eggs and acorn squash seeds have carbohydrate content, you wouldn’t count that towards your carbohydrate blocks during the day.
Thrusters, 95 lbs
Compare to 080824: 4:58.
Notes: Don’t feel too bad about this, but I thought with the introduction of the butterfly I’d shave at least 20 seconds off. Just had to break too often in the latter sets because my lungs were on fire.
I’ve been doing speed work (200s, 400s) along with the Tabata work, so I would have thought my METCON performance would have increased. Going to try to hit every other week Tabata sprints (always fun in the winter) and see if I see an uptick.
Also, need to keep working the form on the butterfly, they seemed to be going pretty well, but it can improve.
Decided to do some heavy overhead stuff today. Need to hit this in some form regardless of the elbow issues.
185 – 205 – 215 PR – 225(f) – 225(f) – 215(f) – 205
Compare to 080617.
So slight improvement from this summer. Guess overall with the elbow injuries, I should be pretty happy with a 10 lbs jump. Still, I would have liked to have hit the 225. I was close both times. Might have been more mental (“Heavy metal overhead = bad” says the R-complex) than physical. Need to hit these more often.
Bonus was that I did this at Bolling and dropped it from overhead every time. Got some good looks from the staff and other non-Crossfit folks.
More Tabata this week, pretty crappy results. I’m going to credit this to a double plus bad weekend of nutrition, a tough week of WODs, and especially Saturday’s WOD. Also, I messed up the timer, so I did 18 pullups the first round, but went over the time limit. So rested 3 minutes, then just started over. I think that hurt me big time.
100 squats (holding 20 lbs Medball)
30 seconds on/1 min off
Try to keep distance consistent each round.
Notes: Hit about 150m each round. This sucked, but needed to do speed work.
5 Rounds for time:
10 Single Arm Dumbbell Snatch (each arm), 40 lbs
7 Handstand Pushups (HSPU)*
*supped 3xpushups starting 3 reps into the 2nd or 3rd round.
Notes: Left elbow is toast, icing furiously. Probably will have to do zero arm movements for a while.
I want to be fairly specific about what I did today, as I sucked.
3 rounds max reps double unders (between 15-20)
3 rounds of 10 Buttefly Pullups/10 squats
Compare to 081104: 903
So decent progress with PRing the press and the squat, but died on the deadlift, just couldn’t get it up today. Might be the fact that I haven’t had a day off since Thursday, but I haven’t been doing the “Feats of Strengh” month stuff I’ve been doing more bodyweight and running stuff. So I guess it’s good that the press and squat have gone up, but an 18 lb drop on the DL is pretty dissapointing.