09 January 2010

I went down to the AHS track this afternoon for some jump-rope and weight vest work.

My warm-up was jumping rope, double-unders, and the CC warm-up (subbing burpees for push-ups).

WOD

5 sets of parallel bar dips to failure w/25lbs vest

5 sets of dead-hang pull-ups to failure w/25lbs vest

*rest as needed between sets

dips: 17, 14, 12, 10, 13

pull-ups: 9, 6, 5, 5, 6

These were better numbers than the last time I did this - not huge gains - but still, progress feels good!

if a caveman could do it...

A recent article in the Washington Post:

Paleolithic diet so easy, cavemen actually did it

08 January 2010

The temp, according to my trusty Jeep, was 25 degrees Fahrenheit this morning when I parked at the gym. The good news: the roll-up doors were rolled down! So we had a nice warm gym to play in... tip 'o the hat to the 5:30AM classes for warming things up for us 6:30 folks! And y'all thought sleeping in was all about beauty rest? Sometimes laziness pays off ;)

WOD @ CrossFit Central

10 rounds for time:

10 KB power clean @ 1.5 pood

10 KB American swing @ 1.5 pood

10 jumping squats

10 box jumps @ 24" box

In twenty minutes I completed 7 rounds + 5 KB cleans as rx'd. Still feeling sluggish during WODs. Time to up my fat intake methinks... Upside: my back felt good today, only really noticed it once towards the end, and once I corrected my form, was good to go. TriggerPoint two times a day is paying off (a habit I intend to keep all of 2010)! This workout was fun in that your-heart-rate-only-goes-down-when-its-over kind of way.

Happy Friday y'all!

06 January 2010

WOD @ CrossFit Central

5 rounds for time:

12 dumbbell press @ 50lbs DBs

21 dumbbell deadlifts @ 50 lbs DBs

15 ring dips

My time was 18:39. After one round with the press rx'd, I scaled to 30lbs DBs (still torched my shoulders). The DB deadlifts and ring dips were as rx'd. Fun one this morning! Back felt good throughout, but started to tighten up almost immediately after the WOD. That part is frustrating. I'm staying consistent with twice a day TriggerPoint, but that achieving that last measure of full recovery is staying elusive...

Anyway, check out this website I recently found: Everyday Paleo. She's posted some tasty, and easy to prep paleo recipes.

And, another solid post over at Barbells and Bacon. With a name like that you know it's good stuff...

05 January 2010

"The pain of discipline is far less than the pain of regret."
- Sarah Bombell

My night's sleep was one of those where you close your eyes, and instantly your alarm goes off. Waking up tired sucks, especially when you can't extend your arms. Despite all this I wanted to go work out, because I always feel better after a workout... Well, after a cup of coffee, the realization set in that this was one of those times where I need be smart and listen to my body. So I crawled back into bed and immediately fell asleep in my workout clothes. I don't drink that much caffeine, so when I do, I'm usually perked up for hours. Not this morning. Not gonna lie, the cold outside helped seal the deal... but it was definitely the smart thing to do. Besides, there's plenty of cold to train in tomorrow!

04 January 2010

WOD @ CrossFit Central
"Angie"
for time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
*complete all of one movement before moving on to the next

My time was 23:02 rx'd. That's about two minutes longer than my PR, the pull-ups took me waaaay longer than they should have... and my left hip and lower back has been tight all day. Ahhh it's good to be back. But, after an irregular training schedule during the holiday, this is a good marker to work from!

Are you hurting? Or training through an injury? Then go read:
9 things to do when you're All Banged Up

03 January 2010

"Absorb what is useful, discard what is not, add what is uniquely your own."

- Bruce Lee

"Angie" is on deck for tomorrow, so I took a rest day. Mental cupcake? Perhaps, but I stayed disciplined with my eating at least. Breakfast this morning was no-oat-meal. EXCELLENT!!!

02 January 2010

"From time immemorial, mankind has struggled for existence against the hazards of the elements, wild animals, pestilence, and a common enemy, fellow man. The determining factor in his ability to cope with the environment has rested largely upon the individual's own physical prowess, mental alertness, and general well being, for history records the story of the fit."

- from Mass Exercise, Chapter 1, The Need for Physical Education, United States Naval Institute, 1943

Stole this quote from CF New Hampshire's awesome page:

The Savage Society

Rest day!

01 January 2010

This afternoon I went down to the AHS track to start the new year off with some weight vest work.

5 sets of parallel dips to failure w/25lbs vest
5 sets of dead-hang pullups to failure w/25lbs vest
* rest as needed between sets

dips: 17, 11, 9, 9, 10
pullups: 5, 4, 4, 3, 3

WOD
4 rounds for time:
10 parallel bar dips (no vest)
2 tractor tire flips

Finished in 3:54. Felt great!