[Lift]
No. This is not about beer.
My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely weak...like Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.
Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.
Today's WOD was awful and fun at CFD...it was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.
I did:
50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders
The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.
Total time was 22:41
I'm going to try and update this more frequently (2-3 times a week...maybe just once).
[Eat.Live}
Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.
Showing posts with label pull-up. Show all posts
Showing posts with label pull-up. Show all posts
Saturday, July 2, 2011
Sunday, March 13, 2011
Good Eats
CF Games Open...first WOD is released Tuesday. I might complete all of the WODs on Tuesday and then again Saturday. Hopefully this will allow me to beat (or try to beat) my own time and go in with a strategy of some sort.
Today was a rest day for CFNE, but I decided to do the CrossFit mainpage WOD.
7 Rounds:
10 Wall Ball, 20lb
20 Pull-Ups
6min 20sec
Now, on to the food! I've been wanting to make a Paleoish Chicken Lo Mein for a long time and today was finally the day. I looked through a bunch of recipes and settled on a mixture of them all that I'm happy with.
Ingredients:
Spaghetti Squash (already cooked) - 4 cups
1-2lb of chicken
1-2 tbsp olive oil
1/2 cup onion, chooped
1/2 cup celery, chopped
1/2 cup carrots, chopped
1 cup shitake mushrooms, chopped
1/2 cup green onion, chopped Cabbage or bok choy, 2 cups shredded
6-8 cloves garlic, minced
1/4 cup gluten free Tamari (Soy Sauce)
1/4 cup sesame oil
2 tbsp coconut flakes or honey (optional)
2 tbsp fresh ginger, minced
2 tsp paprika
2 tsp black pepper
Prep:
1) have spaghetti squash already cooked and ready to go
2) cut chicken into thin pieces (not cubes)
3) chop and mince all veggies accordingly
Heat olive oil in large skillet or wok on med-high heat. Add onion, carrot, celery, mushroom, and garlic to pan and cook 1-2 min. Add in chicken, paprika, black pepper, and cook until it begins to brown. Add in soy sauce, sesame oil, ginger, coconut flakes, and cabbage. Continue to cook for another few minutes and then add the green onion. With a few minutes left, reduce heat and add in the spaghetti squash. Simmer over med/low heat until spaghetti squash is heated. Serve and enjoy. Makes 2-3 servings.
Today was a rest day for CFNE, but I decided to do the CrossFit mainpage WOD.
7 Rounds:
10 Wall Ball, 20lb
20 Pull-Ups
6min 20sec
Now, on to the food! I've been wanting to make a Paleoish Chicken Lo Mein for a long time and today was finally the day. I looked through a bunch of recipes and settled on a mixture of them all that I'm happy with.
Ingredients:
Spaghetti Squash (already cooked) - 4 cups
1-2lb of chicken
1-2 tbsp olive oil
1/2 cup onion, chooped
1/2 cup celery, chopped
1/2 cup carrots, chopped
1 cup shitake mushrooms, chopped
1/2 cup green onion, chopped Cabbage or bok choy, 2 cups shredded
6-8 cloves garlic, minced
1/4 cup gluten free Tamari (Soy Sauce)
1/4 cup sesame oil
2 tbsp coconut flakes or honey (optional)
2 tbsp fresh ginger, minced
2 tsp paprika
2 tsp black pepper
Prep:
1) have spaghetti squash already cooked and ready to go
2) cut chicken into thin pieces (not cubes)
3) chop and mince all veggies accordingly
Heat olive oil in large skillet or wok on med-high heat. Add onion, carrot, celery, mushroom, and garlic to pan and cook 1-2 min. Add in chicken, paprika, black pepper, and cook until it begins to brown. Add in soy sauce, sesame oil, ginger, coconut flakes, and cabbage. Continue to cook for another few minutes and then add the green onion. With a few minutes left, reduce heat and add in the spaghetti squash. Simmer over med/low heat until spaghetti squash is heated. Serve and enjoy. Makes 2-3 servings.
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| Delicious...faux mein |
Thursday, February 10, 2011
I Hate Spiders
After seeing what today's WOD was going to be I decided to ditch my much needed rest day. The workout appeared a week ago on the CF Mainpage and recently on CF New England's site as well (possibly the same day). I had no idea what time would be considered good, I just wanted to push myself and see what I could do.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Dave led today, as he usually does on Thursday, and the focus was on muscle-ups. He suggested I work on strict false grip MUs instead of adding weight to my kipping ones. He knows more than Paul Potorti...and me. I did a few strict MU, but my main focus was on mobility and warming-up.
I did:
mobility band and ball work
2x25 GHD Sit-Ups
Squat Thrusters 65x5, 95x5, 135x1 - just to feel out the weight
I also practiced weighted pull-ups with various methods (vest, dumbbell, weight plates, kettlebell)
"Tarantula" (as it's called by CF New England)
15 Squat Thrusters, 135lb
15 Weighted Pull-Ups, w/35lb
21 Squat Thrusters, 95lb
21 Weighted Pull-Ups, 2/20lb
36 Squat Thrusters, 65lb
36 Pull-Ups
The fastest time on the board prior to "3,2,1...GO" was around 14 minutes. My only goal was to go sub-14 and push as hard as I could.
The rounds went (to the best of my memory) like this:
[Paul Potorti inspired play-by-play]
15 Thrusters @ 135lb - managed to get all 15 in a row, although the last 2 were a struggle
15 W. Pullups @ 35lb - I used a belt with weight plates for this. The challenge was that too much kipping motion would make the plates swing too much. I had to abandon my kip and did all of these pretty strict. I believe broken into a set of 10 and 5.
21 Thrusters @ 95lb - My game plan was to hit 3 sets of 7 reps and move on. I did 7, 8, and 6 instead.
21 W. Pull-Ups @ 20lb - Used a weight vest for this. One of the 1lb weights fell out of the vest when I put it on so I quickly put it in my pocket and jumped on the bar. I did 11 Pull-Ups and then 2 quick sets of 5...butterfly kip, since it was doable.
36 Thrusters @ 65lb - My goal was 3 sets of 12 reps. I manged 12 in a row on the first set, but then broke the following sets into 8.
36 Pull-Ups - I jumped on the bar as soon as I could breathe. I managed 12 Pull-Ups before dropping and then jumped up and did another 10. The last 14 were broken a bit since my arms were not cooperating.
Overall time for the WOD was 10min 10sec
Overall, this workout was actually pretty fun. I still hate spiders. Only slightly less than Paul Potorti.
Tuesday, January 25, 2011
Arm Bender...aka Triple WOD
So today starts out with the interesting fact that I forgot to bring a workout t-shirt. My first bright idea was to check LFF for some Silver Sneaker or gym shirts...no luck. That's fine, there's a Dollar Tree right next store. Note to readers, Dollar Tree does not sell t-shirts. I decided to just head to CF Durham and work out in my hoodie when I realized I could just buy a shirt from CF. I ended up buying an XL which is way too long, but did the necessary job.
On to the exercise!
WOD #1 - "Strength"
Power Snatch
75x3
95x2/2/2
Power C&J
95x3
125x2/2/2
Work up to heavy Front Squat
135x1
165x1
185x1
205x1
225x1
WOD #2 - 30 Muscle-Ups for Time
8min 40sec (40sec PR)
Rest 5min.
WOD #3 - Helen
3 Rounds:
400m run
21 KB Swings, 24kg (52.8lb)
12 Pull-Ups
8min 15sec (3sec PR)
My lats are destroyed. Now I know how my clients feel when they tell me they can't reach their arms above their heads. Needles to say, I will not be working out again tonight.
On to the exercise!
WOD #1 - "Strength"
Power Snatch
75x3
95x2/2/2
Power C&J
95x3
125x2/2/2
Work up to heavy Front Squat
135x1
165x1
185x1
205x1
225x1
WOD #2 - 30 Muscle-Ups for Time
8min 40sec (40sec PR)
Rest 5min.
WOD #3 - Helen
3 Rounds:
400m run
21 KB Swings, 24kg (52.8lb)
12 Pull-Ups
8min 15sec (3sec PR)
My lats are destroyed. Now I know how my clients feel when they tell me they can't reach their arms above their heads. Needles to say, I will not be working out again tonight.
Monday, January 24, 2011
Duck Hunt
Hips were a little tight from the WOD on Saturday. I really want to do the Thruster/KB Swing WOD from yesterday's Class, but it'll have to wait.
Strength:
Back Squat
135x3
165x3
185x3
225x3x5
Clean & Jerk
135x1
165x1x3
On the minute for 15 minutes:
10 Box Jumps, 24"
AMRAP Pullups/Pushups in time remaining each minute (I subbed in 75lb Push Press for pushups)
Pull-Ups - 30/15/15/10/12/12/12/16 (122)
Push Press - 12/11/10/8/10/8/12 (71)
Total Reps - 193
Ultimate Conditioning - Monday 1/24/2011
Deadlift 5-5-5
then:
AMRAP 15min.
5 Push Press (75/45)
10 OH Walking Lunge, (45/25)
15 Box Jump, (24/20)
Strength:
Back Squat
135x3
165x3
185x3
225x3x5
Clean & Jerk
135x1
165x1x3
On the minute for 15 minutes:
10 Box Jumps, 24"
AMRAP Pullups/Pushups in time remaining each minute (I subbed in 75lb Push Press for pushups)
Pull-Ups - 30/15/15/10/12/12/12/16 (122)
Push Press - 12/11/10/8/10/8/12 (71)
Total Reps - 193
Ultimate Conditioning - Monday 1/24/2011
Deadlift 5-5-5
then:
AMRAP 15min.
5 Push Press (75/45)
10 OH Walking Lunge, (45/25)
15 Box Jump, (24/20)
Saturday, January 8, 2011
CrossFit Raleigh
I decided to go to CrossFit Raleigh today with Mitch, since this is where he normally works out. We decided to just do mobility stuff during the 9:30 WOD and work out at 10:30 with the Coaches and some surprise guests (the Dentons and some other rock-star CrossFitters). The WOD ended up being Jack...a hero workout.
Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups
Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
Jack (AMRAP 20)
10 Push Press, 115
10 KB Swings, 24kg
10 Box Jumps, 24"
9 rounds + 3 push press (might have been 10+3...but since I'm not sure, I'll go with lower)
Push Press was def. the limiting factor on this WOD. The swings were effortless and I managed to do all of those unbroken. Box Jumps are still a struggle since I'm so fat (there ya go Paul). Overall, it was a good effort...def. should have pushed for at least one more round. My shoulders were still a little tired from strict press, snatches, burpees, and wall ball yesterday...(excuses, excuses)
I give CrossFit Raleigh double thumbs up...and they have snazzy t-shirts.
Possibly another hero WOD later....we'll see.
UPDATE (3+ hours after Jack)
Hero WOD #2
Rankel (AMRAP 20)
6 Deadlifts, 225
7 Burpee Pull-Ups
10 KB Swings, 32kg
200m Run
6 Rounds + 6 DL + 4 Burpee Pull-Ups
Blueberry Pancakes:
1) Mix 2 ripe bananas, 1 egg, and 1-2 TBsp on almond butter in a bowl.
2) Add blueberries to the mixture.
3) Pour batter onto griddle/non-stick pan and cook (about 2 min. each side)
Note: Be careful when flipping them as they tend to be a little more delicate than regular pancakes. If you want a nice "syrup", try blending 2 pineapple chuncks, a few strawberries, and some blueberries.
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| Paleo Blueberry Pancakes and Bacon...mmmmm |
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