Globo Rings

It seems these days I'm lucky to update this thing every other day or so.  It's really turned into more of a workout journal than an actual blog.  I'm sure it will get more interesting when the CrossFit Opens start and I have some stuff to talk about.  On that note, the title of this post...we finally have rings up at LFF now!  Thanks to Eric for approving it and Andy for getting them up.  Now I don't have to stress if I need to do MUs and can't make it to CFD.

I had a 10am client today so I decided I would go to LFF at 8am (since I was up anyway) and get my workout in.  I did the CFNE wod and then decided to do the mainpage one as well since tomorrow is a rest day.

CFNE

3 Rounds
Row 500m
Run 400m
3 min rest

Running after rowing...evil.  My legs almost collapsed right out of the gate.

By round, it went 3:31, 3:38, and 3:42.

Bench Press 5-4-3-2-1-1-1

185x5
195x4
205x3
215x2
225x1
230x1
235x1

I wasn't really sure exactly what was expected out of this rep scheme so I just worked up to a manageable weight for each rep range.  It's probably been a good 2 months since I've done bench press, so I didn't know what to expect.


Mainpage WOD

4 rounds
7 Muscle-Ups
15 Deadlifts, 225lb
30 Walking Lunges

Just wasn't feeling this workout at the beginning.  I slowly made my through the first 2 rounds and then actually decided to push it a littler harder.  Needless to say it was already too late into the damn thing to get a good time, but I go the work done.


16:08

It was a little harder than I thought...due to attempting the 7's yesterday.  I say attempting because I only had time to make it through 5 of the 7 rounds before having to stop and teach a class.

For those of you that don't know, here's the 7's:

7 Rounds
7 Handstand Pushups
7 Squat Thrusters, 135lb
7 Knees-to-Elbows
7 Deadlift, 245lb
7 Burpees
7 KB Swings, 70lb
7 Pull-Ups

I made it through the 5 rounds in 25:11

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.

UltiCon WOD

Today is a much needed rest day from training.  I plan on relaxing for the majority of the day and taking in a movie (Tron 3D).  Happy Sunday everyone!



Ultimate Conditioning - Sunday 1/9/2011

"Rankel" modified
6 Deadlifts
7 Burpees
10 KB Swings
200m run

Deadlifts - Use a weight that you could only perform 7-8 times or about 50% of 1RM
Burpees - Chest and thighs touching floor, perpendicular to ground at top of jump, clap overhead
KB Swings - These should be hard. American Swings - KB Overhead at top position.



Spaghetti Squash "Pasta" w/ Meat Sauce 


Incredients:
1 Spaghetti Squash 
1lb Ground Beef
Pasta Sauce (Organic, no sugar added)
garlic, garlic powder, black pepper, sea salt (optional)

Directions:
Poke holes in squash and bake for 1 hour at 375 degrees.  Cut it in half and scoop out seeds.  Using a fork, scrape the insides out into a bowl and shred (should look like angel hair pasta when finished).
Brown the ground beef in a pan (you can add veggies if you'd like as well).  Add sauce and simmer on low/moderate heat.
Put "noodles" down on plate and cover with meat sauce.

Enjoy!

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