Cindy

CFWU x 1

Cindy

5 pull ups
10 push ups
15 squats

as many rounds in 20 mins

23 exactly.
Took a 10 second break after each round. Tried to pace myself. Near the end I was racing through so no breaks.

Strenght VS Weakness

I am learning the difficulty of trying to be fit in every modal domain. I know the idea is to be a balanced athlete. It is a challange to put into practice. For example in April I was doing a lot of rowing and doing well at it. I have since stopped rowing. Not intentionally just stopped going to the Globo gym where they have a lot of them. Months later when I realized how lacking I am in the metcon portion of my fitness, I was, in my opinion "strong". Getting PR's with MU's, cleans, and other strength/power movements. I am fearful that now that I want to get back to the metcon stuff I am going to lose the strength gains I have made.

I might be trying to achieve too much too soon with the Crossfit stuff. However, I am looking to improve in each area. I wonder if I am trying too hard in one area at the expense of another. Come to think of it that is exactly what I am doing.

I am open to suggestions and look forward to ideas.

Squats and Rope Jump

CFWU x 1

Five rounds for time of:
50 Squats
100 Rope jumps

13:18

Played with a medball for about 15 mins.
Medball Bowling
Airball (throw as high possible)
SlamBall 4 times back and forth across gym floor.

Handstands 5 mins.

Pull ups

CFWU x 3

Weighted pull-ups 1-1-1-1-1-1-1 reps

60-85-87.5-87.5-90(PR)-85-85

Practiced handstands and TGU with long bar at 65lbs. It was fun.

After went to Dave's for a Workout. Haven't been there for a long time for a group workout. It was a fun time.


Go until last man standing:

TGU 25# start at 20 and each round do 2 less
15 # Med Ball Clean 20 reps
Hurdle Jumps start at 24 inches and increase 2-3 inches each round (ended at 42 inches I think)

I think we did 5 rounds.

JT

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

8:15 PR by 2:10

Did some Pistols on a Plyo Box. Had to do them that way due to the fact that I am not Gumby.

Run, cleans, Pull ups

CFWU x 1

For time:
Run 400 meters
65 pound Powerclean, 50 reps
40 Pull-ups
Run 400 meters
65 pound Powerclean, 40 reps
30 Pull-ups
Run 400 meters
65 pound Powerclean, 30 reps
20 Pull-ups
Run 400 meters

The runs are what I am having trouble with. Almost met Pukie.

26:44

Back Squat

CFWU x 3

Back Squat

3-3-3-3-3-3 (there was a typo this morning on the site)

135-225-225-225-225-225

Made sure form was solid throughout movements. Form was good not great but good. Legs not taxed but thought I should ensure form was there first. Felt good though.

Practiced

Skipping 10 mins
L-Sit 5 mins (terrible)
Handstands 10 mins

I think that I have an imbalance with my upper body and lower body. Tried to do a pistol and got maybe 3/4 down. Strength and flexibility need work.

400m Run Wall ball & HSPU. TGU PR

Today was a good day. Went to the gym first thing and did today's WOD. After work completed a goal. 100lbs TGU.

For time:
Run 400 meters
60 Wall-ball shots, 16 pound ball
20 Handstand push-ups
Run 400 meters
40 Wall-ball shots, 16 pound ball
20 Semi-Handstand push-ups
Run 400 meters
30 Wall-ball shots, 16 pound ball
20 Semi-Handstand push-ups
Run 400 meters

23:13 This was a very difficult WOD. The HSPU really rocked me so subbed a lesser HSPU.

After Work went back to gym and worked some Skills

Skipped for 10 mins. Just trying to get timing down. Skipping is harder the 6 year olds make it look.
TGU's (met a goal)
90lbs TGU with left hand
Failed on 100lbs 2 times
100LBS TGU with right hand. Happy with that.

10 mins of Handstands.

Ruck March

Morning PT with the Army

Light warm up with some stretching

6.5km march with 45lbs of gear

54 mins. Slow pace.

I am excited to see what the WOD is for tomorrow. I guess a little nervous as well.

Skipping Thrusters and Pull ups

CFWU x 2

3 Rounds for time:

70 Single unders
20 x 25 lbs Dumbbell Thrusters
10 Kipping Pull ups
10:38

As Discussed in my last post this WOD was not for time or max effort. Just to do something.

Practiced TGU with 60lbs
Practiced Handstands for 12 mins


I have started reading The Zone. Quite an interesting read. I am amazed that after eating "zone" for 9 months how little I truly understood. Sure I knew that if I ate 4 blocks of Carbs and 4 Blocks of protein and 4 Blocks of fats good stuff would happen. And it did. I have been very satisfied with the results. Both in fitness and body composition.

By reading this book I have been able to "understand" why and how the body reacts so well to this eating style. I have also been reacquainted with eating in the zone and how I get there. The book has provided me with the tools to continue to improve in my diet.

A couple of other points I would like to discuss. Sleep. I have made the commitment to be in bed by 2100hrs. Last night I was asleep by 2130hrs. I woke once at about 0230hrs when Parker was barking cuz Amy had returned home from work. Straight back to sleep. No tossing no turning. This morning I woke without the aid of an alarm clock. Just woke up and got out of bed ready to face the days challenges. Going to bed early had a couple of side benefits as well. It stopped from having the beer that I typically have after an army weekend. "Hey, Steve we are going to the Wit's for a beer after work. You in?" No thanks. And it stopped me from wanting to eat Peanut Butter. You see me and peanut butter have a special relationship. It sits in the cupboard waiting for me to go to the fridge and get the celery and then pile the PB on. Well not last night Motherf@#ker!
I guess the main thing is with this Cert coming at the end if the month I am feeling like I did back in Jan 07. I have a renewed sense of purpose, dedication, discipline, and eagerness.

P.S. Plan for not meeting my targets! Regular review of goals. If a day gets screwed up, don't stew over it. Recoginise the issues, learn from it, and get back to the plan. Be patient.