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man double unders are way easier when you are not in 90 degree+ heat in mid day sun after already having done one WOD and 3/4 through another! I think I am starting to not suck at them (after about 9 months).
WOD: Death by Clean and Jerk @ 135#
every minute on the minute for 20 minutes do +1 clean and jerk
minute 1 - do 1 clean and jerk
minute 2 - do 2 clean and jerks
once you cannot complete reps by the end of the minute cut last round of completed reps in half and continue for the remainder of the 20 minutes
-- I made it to 7 rounds (not so great for someone my size) - a great workout. I have been craving clean and jerks ever since I watched Rob Orlando's video of Grace with 275# (the Rx weight is 135# -- 30 Clean and Jerks).
In other news:
and in that vein read a post by my friend Lennon that he just published to his blog this weekend:
4 sets of 3 min of work @ max effort:
1. AMR in 3 min; 5 HSPU, 10 burpees, 10 GHD hip extension -- 2 rounds (man HSPUs own me I am so weak for my body size)
rest 10 min
2. AMR in 3 min; 3 power clean – 135#/95#, 6 push ups, 9 squats (5 rounds + 3 PCs and 6 push ups)
rest 10 min
3. AMR in 3 min: 5 ring dips, 5 R/L arm hang KB snatch – 1.5/1pd – 10 total (4 rounds+?)
rest 10 min
4. AMR in 3 min: 5 CTB chin ups, 5 box jumps – 24/20 (4 rounds?)
afterward did as many double under sets as my heart would allow without exploding. Turns out I might be holding my breath as I do them (in addition to being super inefficient with my jumping and hands)
in case the pictures from last saturday don't demonstrate - TFC is getting well... heavier. I sort of miss my < 10% body fat but am embracing better post work out recovery and perceived strength gains. we'll see how long I can go before I start to feel fat and then once again enter the underfed/low energy see saw I have been on before.
in the mean time greek yogurt, whole milk and fruit == good
Side note: having switched my workout regime from fasted 5:30 AM to now 5 pm and 7 pm (in order to do competition team WODs with my box) - WOW -- what a difference fasted high intensity training (crossfit) does to burn fat when paired with a paleo diet (read:not primal) - the week I tossed that out the window adding weight has been easy. If you want to get leaner fasted early morning HIIT + Paleo == done.
It's good to see your post acknowledging PALEO (read: not Primal) = get leaner faster and, conversely, dairy = mass gain. If another newbie chick on this site whines about not leaning out while still downing her daily yogurt and cheese and insisting "oh, it's not really that much" I will do a headdesk. I'm done trying to help them see the light. From now on, I'm just focusing on my Paleo self and my own fasted training and letting pictures do the talking.
ETA: Loved your friend's blog entry. Very honest. Makes me think about my life and what needs improving/fixing/kicked into 5th.
6 pistol squats (band assisted)
9 hand stand push ups (switched to negatives after 1st round)
12 overhead squats @ 111#
15 double unders
got 2 rounds +6 Overhead squats. Pretty mad at myself as I struggled unsuccessfully for about 3 minutes to try and get some handstand push ups. Grr. They are my number 1 pet peeve/weakness now that double unders have improved. Unfortunately the best way to improve them is just get stronger and without dedicated lifting days well that is not going to happen. In lieu of that I might do press/squats today instead of the WOD.
in other news I skimmed Robb Wolf's interview on MDA I was a very enthusiastic RW supporter last winter as I listened to his pod cast regularly, embraced Paleo (instead of Primal) was hook line and sinker into Crossfit etc. Well I've kind of tapered off of the thinking the guy knows everything (he often omits sources in favor of generalizations on his pod cast, gives what I think is bad advice re:coffee, anabolic steroids etc). That being said he's very smart and a good resource. I will say that I found the interview kind of old newsy and didn't learn anything. The questions were pretty not very challenging and his answers weren't either.
here's a picture from last week practicing some KB snatches
4x5 Back Squat - @ 107 kg
Press @ incredibly weak :[ wtf my press is actually weaker than it was a year ago. ALWAYS.
Snatch grip press - 5x65#, 5x70#, 5x75# -- wow that felt excruciatingly hard. achey afterward
first time I've tried muscle ups in a WOD - super hard especially on the crappiest pair of rings at my gym. Ended up doing jumping muscle ups after wasting a lot of time trying Rx ones - didn't finish the WOD due to time cut off (12 mins).
AMRAP in 12 min
10 Power Snatch (88#/67#)
25 Double unders
4 rounds + 10 power snatches, 4 double unders
felt good to met con. My diet has been a little off as of late. I have been neglecting vegetables in favor of fat and dairy and I guess I am starting to feel a little tubby. I don't think I will be buying anymore greek yogurt.
Looks like I will be doing another Crossfit competition on October 8th so metcons aren't so bad. Anything over 15 minutes though and I'd rather lift. That is unless I feel a little tubby!