Muscle Up, Up, and Away

I've been feeling strong lately.  Like super freakin' fantastic awesome strong.  I thank paleo for that and I will NOT be going back to my old eating habit anytime soon.  I will introduce a cheat meal+dessert on Saturdays, however, but only after thoroughly running myself into the ground first.

Paul came to the 11:30 class today (dog troubles, I'm told) and did the WOD.  He was his normal charming self...I only cried once.

Today's strength was sort of a "recovery day"...

Front Squat (heavy single)
135x1
165x1
185x1
205x1
215x1
230x1

Power Snatch
95x3
115x2
115x2
135x2
135x2

Power C&J
135x2
155x2
155x2

I was planning on doing a Muscle-Up WOD today and then saw that Spencer Hendel (CF Charlotte/games competitor) had posted one on his facebook status with MU's in it....so I did that one instead.

3 Rounds: 
30 Double Unders
7 Muscle Ups*
35 Push Presses (45# dumbbells) 
..........
*For every MU you get without coming off the rings, subtract 5 PP.  
So, for example, on the first round, you get all 7 MU straight, you don't have to do any PP. Round two, you get 4 and come off, you have to finish the MU, then do 15 PP.


Time:  7:48

I had no choice but to use 40lb dumbbells, which made this WOD slightly more bearable.  Remember how I mentioned I felt strong?  I was able to split the Muscle-Ups into 5 and 2 every round, which means I only had to do 10 push press.  That's the most I've ever been able to do in succession...in the middle of a WOD.  *Self-pat on the back*

Also, Paul Potorti is a very kind old lady.  He gave me a paleo-kit and a chocolate milk after the workout.

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)

Row, Row, Row Your Boat

Still taking it easy blah blah blah.  Tomorrow is completely off to foam roll and work on mobility before my Friday CF Total Session.  I'm still deciding if I'm going to max out on Snatch and C&J (or not).

Lots of mobility to loosen up (shout out to Kelly "Tight Hammies" Thomas for being my guinea pig)

Bench
135x5
155x5
185x2
205x2
225x2

AMRAP 15
250m Row
25 Push-Ups (Chest-to-Floor)
5 Rounds + 250m + 17 Push-Ups

Def. didn't try to kill it on this WOD...didn't want to exhaust my legs/shoulders before Friday, but I felt like I had to do something.


Ultimate Conditioning - Wednesday 1/12/2011

6AM & 6:30PM & 8:45AM

Jack - AMRAP 20
10 Push Press, 50% 1RM
10 KB Swings
10 Box Jump

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.

Paleo Blueberry Pancakes and Bacon...mmmmm