Tooth and Claw page 5

[TheFastCat]

was peer pressured into a metcon instead of doing my starting strength

3 rounds for time:
25 KBS 2poods
25 chin ups

hated it.

7 rounds of 10 supermans then 10 second plank holds

irritated by it

breakfast:

4 eggs, 1 small yam with butter, coconut milk protein shake

lunch: 3/4 roasted chicken

evening workout: Press @120# 1x5, 1x4, 1x4, 1x3 110# 4x5, 1x3

static isometric inverted hand stand push up holds 4x 20-30 seconds

a few hand stand push ups using bands

24# weighted pull ups 4x4-5

4x5 ring pull ups

I got my first muscle ups tonight! 2x1! Finally

Did a lot of GHD situps (to failure). Get boring after a while think I will just do these with a weight vest on from now on.

In other news I canceled my Cable television today - took the DVR receiver back and everything. I think I will make a thread about it now.

Dinner: left overs +2x pears. Gonna be hard to say that I'm low carb if I keep eating pears! The more I eat the more I want them. Such is sugar/fruit.


^^ TFC doing his favorite lift

[TheFastCat]

Morning workout:

50 Snatch grip dead lifts @221# - First time I have tried snatch grip dead lifts. I picked the perfect weight I think because My grip reached failure at rep number 50! Snatch grip really targets your biceps, forearms and hands in addition to back. I will definitely be incorporating these into my regime!

breakfast: small yam with butter, 5 eggs with butter and asiago cheese, coconut milk protein shake.

(looks like I am eating dairy again! Just not milk I guess)

lunch: broccoli & asparagus

No evening workout tonight. Feel quite content with my workload Monday and this morning along with my first muscle ups last night.

Dinner: was 3/4 of: 1 onion, 1lb bison meat, spinach, 1 yam + 2 pears

gonna up my carbs this week see what happens

[TheFastCat]

Workout this morning:

“McGhee”

Complete as many rounds in 30 minutes as you can of:

275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

got 12 rounds + 5 DL

Am glad that I had two sweet potatoes and two pears yesterday!

First time I have done this WOD - in the future I aim to make this one of my strongest workouts. The push ups and DL are some of my (relative) strengths - no reason that I shouldn't be tearing this up. I was surprised that my dead lifts felt pretty good - but the second each set was over it felt like I was out of air. Did step downs on my box jumps - next time I do this WOD jumping straight down would help cut time though it's rough in vibrams.

breakfast: 6 eggs, butter, Asiago cheese - officially back on the dairy (no milk though) wagon. Two glasses of So Delicious brand coconut milk.

lunch: was working hard so a Raw Organics branch coconut/chocolate chip bar (blah) with 19 grams of carbs. Also had half a handful of almonds and half a handful of pistacios. Snack - 1/2 lb left overs from dinner last night

no evening workout tonight - my body told me it wants to recover. Longer walk in park with Rodeo instead.

[Enamel]

Nice dedication you have to working out!
I came in here to thank you for posting a link to the Team Gorilla blog - I don't remember which thread it was in, but it's really cool to see such strong women doing what they love and being badass while doing it. Really inspiring stuff.

[TheFastCat]

Hey Enamel! Thanks for stopping by TFC's lair. Please watch your step around the mastodon bones and disemboweled Grok over in the corner. Yes Since I started doing Crossfit I kind of had an epiphany that I also am inspired and attracted to strong, motivated and dedicated ladies. I hope the next girl friend to be one of them! I have never dated someone who is concerned with fitness and a paleo/primal diet. I think she would be this cat's meow!

Workout this morning:

feeling pretty low energy even after a HUGE sleep last night. Felt like lifting, not a met con but nonetheless got peer pressured into doing it instead of lifting. So I need to get back into the gym tonight to do my starting strength.

A. Running Clock Power Snatch for 5 minutes (pick a weight that allows you to have perfect form, and fast touch and go reps) - @88# - got 43?
B. Running Clock Burpees for 5 minutes - got 43?
(chest to deck; arms completely straight overhead with body at top)
C. Running Clock Power Snatch for 5 minutes (pick a weight that allows you to have perfect form, and fast touch and go reps) - @88# - got 36?
D. Running Clock Burpees for 5 minutes - got 47

breakfast - coconut milk protein shake, 5 eggs w/butter, asparagus

Last night before bed snuck a peek of myself in the bathroom mirror in the nudey. Holy cats! O_O I am starting to look pretty fucking good!

I am on good pace, as long as I remain single, uninjured to have some mighty fine body comp come the warm weather

eyes on the prize to get to:



lunch: salad with chicken, pickeled eggplant, two hard boiled eggs, hummus (not primal but I figured I needed the calories), some chicken, tahini sauce

evening workout:

Warm up with 24# weight vest

400m run

2x:
10 GHD situps
10 GHD extensions
10 double unders
10 ring dips
10 plank rotations
10 shoulder circles

Back Squat 1x5,1x4,1x5,1x4 @ 215# Not so great. My knees buckle inwards on my way up. A super weak park of my hips/glutes still.

overhead squat: 3x5 @120# - pretty easy/fun

3x5 weight vest pull ups
3x5 standard ring pull ups
bunch of GHD situps
bunch of GHD extensions
GHD situps with 10 lbs
GHD extensions with 10 lbs

dinner gonna be: onion, bison, asparagus in coconut oil likely pearx2

[TheFastCat]

Morning workout:

5 rounds:
7 heavy front squat - @142#
10 inverted burpees
Run 400m m @ 100%
walk rest 2 min actively

my running suffered on account of my feet (in Vibrams) on freezing pavement, outside. I think I could have run harder in shoes. May need to invest in a pair of sneaks to keep at the gym for running days.

breakfast - 4 eggs, butter, decaf coffee with heavy cream

[unsuperb]

Morning workout:

5 rounds:
7 heavy front squat - @142#
10 inverted burpees
Run 400m m @ 100%
walk rest 2 min actively

my running suffered on account of my feet (in Vibrams) on freezing pavement, outside. I think I could have run harder in shoes. May need to invest in a pair of sneaks to keep at the gym for running days.

breakfast - 4 eggs, butter, decaf coffee with heavy cream

Or you could invest in the Vibram's designed to handle colder temperatures.

[TheFastCat]

Never! A barefoot running shoe with extra material built to withstand cold temperatures would be a running contradiction. Anyway toughing it out fits my sig.

Evening workout:

broke out my cross training shoes for this (yes that is a writing contradiction). Wearing them I am a whole inch huger.
(that's what he said)
run 1 mile with 1 24# weight vest about a 9:30 mile I reckon
Farmer carry 2 pood kettlebell each hand (140# total) wearing 24# weight vest 400 meters
dead hang pull ups - 10,9,8,7,6,5,4,3,2,1

dinner: 1lb bison, onion probably a yam or asparagus

since it's Friday night and you all are such great lurkers, a special movie treat!:
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[TheFastCat]

I don't want to go do a twenty minute metcon at 10 am.

I went to the twenty minute metcon at 10 am.

had a small portion of leftovers from last night to break my 16 hour fast.

dinner was beef, onion and swiss chard


SUNDAY:

no exercise!

5 scrambled eggs at 8:20 am

lunch was at 1 pm - steak and eggs with avocado

dinner - order of shrimp at Jax, glass of red wine, grey goose dirty martini, shot of tequila

(two glasses of water before bed)

at 1 pm had steak, eggs and avocado for lunch

[TheFastCat]

Ah... President's day!

Woke up at 8:45 this morning - that's 4 hours later than normal! Anyway I feel so refreshed and relaxed. I think that my cortisol levels are much lower than normal. I might not exercise today to see how I feel tomorrow. Maybe I could hit the workout extra hard? In the meantime I don't think taking two days off in a row will hurt me. At some point I need to learn to for the sake of my own mental sanity!

edit: I went to the gym at 5

warm up: mile run with 24# weight vest

3x5 press @120# (WOOT!)
1x3 press @120# (extra)

1x3 dead lift @332
1x4 dead lift @322
1x3 dead lift @322

hrm... I wonder why my DL so weak today...

weighted pull ups w 24# weight vest 1x6, 5x5

3x5 slow dead hang ring pull ups

4 sets of hanging window washers. First time doing them holy crap these babies are styling; I think I will start doing them regularly just to increase my steaz they look so sweet.

did 2x arm extended plank holds -- until my spine felt like it would snap

dinner looks to be chipotle pepper eggs with onion, jalapenos and green onions