Acton Plan for October

Todays WOD

CFWU x 3


CrossFit Certification Preparation Plan

28 Sept – 2 Oct 07
Active Rest. Complete the WOD’s at sub maximal weight and/or time.

3 Oct 07 – 26 Oct 07
Back to Regularly Scheduled WOD’s as posted on CrossFit.com

5 Oct 07
London Knights Game – 4 Pints

6 Oct 07
Thanksgiving dinner – 2 Pints

13 Oct 07
Cranberry Festival – 8 Pints

14 Oct 07 – 29 Oct 07
No Alcohol

Daily Activity (As work Schedule Permits)
0630 hrs – Reveille
0630 hrs – 0730 hrs – Breakfast and work prep
0800 hrs - WOD at Base Gym
0930 hrs – In Office for work, Snack
1200 hrs - 1300 hrs – Lunch
1530 hrs - Snack
1600 hrs – 1645 hrs - Base Gym for skill work (Snatch, TGU, Cleans,Thrusters, Handstands, and Stretching, Sprints)
1730 hrs -1800 hrs – Supper
1800 hrs -2100 hrs – Personal Admin
2100 hrs – 0630 hrs – Lights Out
*(Rest Days will be sleep in Days and timings will adjust accordingly)*

Do Not’s
No Peanut Butter at anytime!
No Cereal at anytime
No Staying up late
No Alcohol on off nights
No Tobacco

Do’s
Meet with Dave 1 x per Week for updates and training tips
Drink 5 Liters of Water per day
Follow Zone Diet (4-2-4-2-4-2)
Keep accurate records of training and eating
Stretch
Drink more Green Tea
Take Fish Oil
Take Multi-Vitamins
Ensure Lights Out
Ensure Reveille enforced
Research CrossFit (Read CFJ)
Let Amy know my plan

Sample Days Meals

Breakfast
4 Eggs with 1 Tsp Olive Oil
.5 Cup Salsa
9 Almonds
.5 Slice of Toast
1 Orange / Apple

Snack
.5 Cup Cottage Cheese
6-9 Almonds
Apple / Orange

Lunch
4 OZ Tuna with Mayo
1 Piece of Multigrain Bread
Tomato and Cucumber
2 Cups Broccoli
6-9 Almonds

Snack
Zone Bar

Supper
4 OZ Chicken Breast
Spinach Salad with Celery, Tomato, Avocado, Cucumber.
Olive Oil + Vinegar
Croutons

Snack
2 OZ Lunch Meat
1 Slice of Bread
.5 Avacado


This is a work in progress. I thought that by planning this out I will have a road map to help me get to where I want to be. I fully expect that there will be days that there is no way I will be able to follow this template. This is by no means an exhaustive list and I am sure I have missed things and forgot important points. I am also sure that as I sit here without the aid of the food guide for the zone some of my measurements are not exact. Feel free to leave comments and suggestions. Do not condescend and belittle my efforts.

Nicole

CFWU x 3

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

6 rounds

20-15-15-15-15-15

Fell off bar with 30 secs to go. Did 12 more but not counted in total.
First date with Nicole and hopefully not the last.
Run smoked me. Legs are toast from yesterday. (Cop out) Looking forward to a rest day.

Thrusters and SDHP followed by 5 KM Run

CFWU x 2

Five rounds for time of:
95 pound Sumo deadlift high-pull, 15 reps
95 pound Thruster, 15 reps

18:32

This one just smashed me into the ground. Diet and H2O to blame.

Missed yesterdays WOD due to being at the Range. So I did it today.

5 km Run

22:10

Happy with my time considering I was wrecked even before starting it. Legs are super tight. Will have to be sure I continue to stretch. Having a fun time! Loving it.

30 Muscle Ups for time. New PR!

CWFU x 2 Very modified. Walking lunges and limited dips and pull ups

30 Muscle Ups for time. New PR

8:25

My time is not the PR. I got 13 consecutive Muscle Ups on my first set. This lead to a little break until I could get my arms back in order. Aiming for 15 by the end of the year.

Grace

CFWU x 3 (Subbed 5 Muscle ups for dips and Pull ups)

"Grace"

135 pound Clean and Jerk, 30 reps

Screwed this one up. Thought it was just Cleans. Don't feel too comfortable with the jerk protion anyways so would not have done it.

3:25

Practiced Handstands for 8 mins. Getting some solid results since working on using my fingers to adjust my balance.

Getting some serious negative feedback from one of the people at the gym. I think that she doesn't like that I am pushing for more crossfit stuff. This may be because she doesn't know a lot about it and doesn't like someone coming to her turf. Oh well.

My Crazy Friend Allison

Michael

CFWU x 2

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

25:20

This was a hard one especially after yesterday. Trying to stay tight on my dedication to the WODs. Going well so far. Still have to learn a bunch of stuff.

Wall Ball

CFWU x 2 (subbed MU for pulls and dips x 5)

For time:
Row 2K
50 Wall-ball shots, 18 pound ball
Row 1K
35 Wall-ball shots, 18 pound ball
Row 500 meters
20 Wall-ball shots, 18 pound ball

Post time to comments.

21:30

Diane With funny Video

"Diane"

21-15-9 reps of:
205 pound Deadlift
Handstand push-ups

6:39

3 TGU each arm. With just the long 45# bar. Getting the feel for heavier weights.

Felt really good for this one. Few days back on the Zone and things seem to be coming back to me. Sleep is next thing I will work on.

Loving the Crossfit and I have been spreading the word to all who will listen.

"Because sometimes fit hurts!"

Power Clean

Power clean 3-3-3-3-3 reps

135-155-165-165-170 (failed last attempt. Retried and got it.)

Forgot to Post

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

21:38

Training Failure

My motivation.

I am gonna call a spade a spade.

I have been slacking off from working out due to extreme laziness. I have been thinking I am doing well even though my numbers in the WODs are sucking. I have recognized this and with that I hope to get myself back on track.

My game plan is to go to bed earlier and stop watching TV so late. Pay attention to what I am eating. I have almost stopped eating salads which I think is one of the reasons I was so successful in the first place. The three beers I have after work will have to wait for a special event. Such as a Bills game.

I hope that by admitting that I have been slacking I will be able to get myself back on track.

Post to comments.


Three rounds for time of:
50 Double-unders Tuck jumps subbed.
75 Squats

10:25

Missed a few days

Missed a couple of days due to going to a Buffalo Bills game and Tailgating.

Three rounds for time of:
50 Pull-ups
185 pound Deadlift, 21 reps

21:57

Hamburger Hands

Have recommited to Zone with a vengance. General feeling of malaize and tiredness. Want to get back to the top of my "Game". Wish me Luck.

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood (32Lbs home made)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball (subbed 24 lbs home made as well)
50 Burpees
50 Double unders ( tuck jumps)

29:20

Had terrible WOD. I should be crushing this now. My previous time was 26:47ish. Eating Sleep and H2O needs to be checked.

Helen

CFWU X 2

Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

As Rx'd

12:12 (smoked)

Had a long day today setting up for the Western Fair. Sleepy time.

Night!

Elizabeth

"Elizabeth"

21-15-9 reps of:
Clean 115 pounds
Ring dips

7:07

Did not do squat clean just power clean.
5 mins of handstand practice
Was a good workout.

This crossfit stuff has got to go! I am sold.

Static stretching followed by a 5KM Ruck with gear. 45ish minutes.

Fun is all I have to say. Getting ready for the BFT with the people in the HQ. Hence the slow pace.

tired so tired

Nancy

CFWU x 2

20 Walking lunges
10 push ups
10 sit ups
5 muscle ups
10 sec samson stretch
10 good mornings

"Nancy" (Scaled the OHS to 75 lbs after the first set.)

Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps (scaled to 75# after first round)

16:40

First time and it hurt. Have numbness in my right arm. Parker the dog is more tired then me though. He hates the runs.

GI Jane

This is my attempt at being Martha Stewart. Stop laughing.





CFWU x 2 (subbed 500m run for OHS)

100 Burpee Pull Ups for time:

17:00

Took too many breaks. Maybe drinking til 3am had something to do with it.
HAPPY BIRTHDAY Dan!

Push Ups Plus my favorite video

CFWU x 2 Subbed walking lunges for OHS

Max Push ups

70 Was disappointed with that number. Thought I would get more then that. Will try again in a couple of months.

50x 55 Kettlebell swings

2x10 Kips

10x burpee pull ups.

Ass is still sore. Got a good sweat though.