Goat WOD

A Goat in CrossFit is essentially the stuff you don't want to pop up out of the hopper..the stuff you dread..usually because you suck at it or in my case because I suck at and don't practice it. This will not happen again next year.

Today was CF WOD 11.5 (or #5 for some of you hipsters).

AMRAP 20min
5 Power Cleans, 145lb
10 Toes 2 Bar
15 Wall Ball

I have nothing to say about this WOD except that I've been dreading it since it was posted. The only thing I'm good at is the Power cleans, which I did unbroken for all but 1 round. My toes 2 bar were unbroken for the first round and then died out after that. I'm just not efficient at kipping them yet and I never practice. Wall ball is more mental than anything to me. I find myself missing the wall (at proper height) and that DOESN'T count..contrary to what most of the people doing the WOD today thought, until I told Ryan the standard...just in time for the final heat (my heat).

I ended up with 7 rounds and 25 points (just 5 damn wall ball shy of 8 rounds). I already have a super secret periodized program that I'm dying to start as soon as the Open is over this year.

My friend and fellow Lifestyle Family Fitness goer AC, met me at the gym after mobility and I put together a "fun" little AMRAP for us.

AMRAP 10
5 Tire Flips
max reps Power Snatch, 115lb

Tire flips were the time keeper...the other person did as many PSN as possible in the time it took the other to knock out 5 tire flips. I finished somewhere around 34 and AC hit 40...but he started first :)

My lower back and hamstrings are done.


I really have nothing else to say, except sorry if this lacked my usual wit and humor...it gets tiring, just like Paul Potorti, who may or may not still be my friend.

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.

Delicious...faux mein

Squat and Throw...and Duck

Ah, motivation.  It's the one thing you can't buy...not really.  You can pay a personal trainer to help keep you "motivated" and on track, but at the end of the day it has to come from within.  Well folks, today was most certainly not my day.

If I had to pinpoint my issue to one thing I would probably blame my weekend diet.  An entire pizza, cake, alcohol, cookies, chips...none of it is conducive to energy levels or decent sleep...both of which I was lacking today.

Enough whining...


Mobility work for adductors

Back Squats
75x5
95x5
115x5
135x3
165x3/3
185x3
215x3
235x3x5

Clean & Jerks
135x1
165x1/1
175x1

Squats felt REALLY good this week and I had very little trouble keeping my knees out (which was an issue the last time I was at this weight).  C&J were rushed due to conditioning.  I had to stretch out/roll my glutes because my lower back was giving a bit of grief...I def. could have gone heavier on the C&J...175 is starting to feel easy.

So now we arrive at the part of my workout that was devoid of any motivation, effort, or energy.  The WOD today was Karen (150 wall ball for time).  I sincerely hate wall ball....with a passion.  Ask anyone what I constantly bitch about and it's wall ball...and ab work.  I wasn't particularly thrilled to do the workout after squatting, but decided to give it a go nonetheless....


Karen
150 Wall Ball, 20lb @ 10ft target
8min 53sec (~ 1 min PR)

Yay, PR...lame (I should have been sub-7).  To give you some sort of idea of where I'm coming from, I wasn't even breathing heavy at the end of the workout.  I took a lot of breaks, for longer than was necessary and was constantly only stringing 3-5 wall ball shots at a time...pathetic.  Why am I being so hard on myself?  So that it doesn't happen again.  You may be sick of reading about all my whining (I know Paul is...if he's read this far), but I need it so that it doesn't reoccur.  My diets back to normal now and I don't foresee another chance to blow it to hell for awhile (Birthday dinner on the 19th...eesh).

Anyway, rainbows and butterflies and happy things.  I don't want you to leave my blog depressed.  Tomorrow Gabe and I are doing max muscle-ups in 10 minutes...my goal is 50 and I'm going to push hard to hit it, so stay tuned.


Ultimate Conditioning - Monday 2/7/2011

Deadlifts 5-5-5


AMRAP 12
6 Burpees w/ lateral hop over hurdle
12 KB Swings (52/35)
18 Squats

Nelly's Birthday WOD

Worked out at CrossFit Durham today!  It was awesome to be back.  Dave led our warm-up, with the focus on the split jerk.  I was hesitant to go heavy due to my back, but decided I'd feel it out.  Foam rolling in between reps seemed to help.

Split Jerk
75x3
95x3
125x1
135x1
155x1
175x1
185x1
205xF
210x1 (PR)


Quarter Life Crisis
250m row
25 Deadlifts, 225lb
250m row
25 Wall Ball, 20lb
250m row
25 Knees-to-elbows
250m row
9m 11s

This WOD completely kicked my ass.  I'm not sure what to attribute how bad I did to...lack of MetCons lately...lack of rowing...not being as awesome as Paul Potorti...who knows.  It took me a good 20min to recover and I thought at one point I might throw up.  Loved it.

Snow Day

How sad is that a little ice can cause so many problems.  I didn't end up going to work this morning because my car decided it was impossible to skate across our parking lot.  When I finally made it to the gym I didn't feel like doing much.  I'm not that worried about it because this is an "easy" week as I prepare to max out.

Lots of mobility

Chin-Ups
BWx5/5
+25x3
+45x1
+90x1/1
+115x1
+125xF

125 was almost there, but I just couldn't finish today.  Did 90 twice because I wanted to make sure my left shoulder/lat area was good (having issues again).  Body weight in clothes before this was 178.

I'm planning on working out again tonight after work.  Not sure what I'm doing yet...

UPDATE: Tuesday PM

Decided to do a light WOD to end the end

21-15-9
Squat Snatch, 75lb
Wall Ball, 20lb
7min 31sec