This cycle was fun. I'm finally over the cold I had, and back to eating Zone pretty much full time.
2008-01-27 - Crossfit Total
Back Squat: 295 lbs (tie for PR)
Got 315 lbs down, then about halfway up, but lost balance and had to put it back down.
Shoulder Press: 130 lbs (PR by 5)
Deadlift: 405 lbs cleanly (tie for PR)
Got 425 90 percent of the way but was losing grip with left hand so I had to put it down.
Next time should be in sight of a double PR.
After that, some running, as I signed up for Grandma's marathon recently and should probably train a little:
Intervals, 6 reps. 2:00 @ 10mph, 2% grade, 2:00 @ 3mph, 0% grade. Practiced some of the Chi-running techniques. I think I'm starting to get it- it makes the fast running much easier. I got some lighter shoes tonight, so we'll see how they work.
2008-01-28 - Cindy
# of rounds in 20 minutes of:
5 pullups
10 pushups
15 squats
16 rounds. 5 off PR, but best form ever for Cindy (real squats, good pushups, etc.) 1 more than last time.
2008-01-29 - Grace
135 pound Clean & Jerk x 30 for time
4:31.37- New PR by 1:19. 25% improvement.
That felt good. It's nice to be back in the "PR's every time" mode with CF. The Zone really works to improve performance- I can literally feel the difference it makes.
Wednesday, January 30, 2008
Sunday, January 20, 2008
Bah. Cold
Have a cold.
And jet lag.
No Crossfit. But I have caught up on some reading. Reread the last 2 Harry Potters.
Oh, and discovered Ricky Gervais' podcast. Flipping hilarious.
And jet lag.
No Crossfit. But I have caught up on some reading. Reread the last 2 Harry Potters.
Oh, and discovered Ricky Gervais' podcast. Flipping hilarious.
Tuesday, January 15, 2008
Back home again
Filthy 50: 36:13.41
About a minute and change slower than last time.
Mitigated by waking up in Japan, flying home, zero sleep, and very non-zone airline food. I'm pretty happy that I managed to get something that close under all the fatigue.
About a minute and change slower than last time.
Mitigated by waking up in Japan, flying home, zero sleep, and very non-zone airline food. I'm pretty happy that I managed to get something that close under all the fatigue.
Wednesday, January 09, 2008
Hotel room workouts
Well, I'm on the road right now, so workout time is not in abundance. Luckily, the jet lag allows me to wake up early, so I did these in the morning before a full day of meetings, meetings, and strange uncooked organ meats (I ate raw heart last night. It was actually quite good. None of the Zone calculators I have list any uncooked organ meats though.)
2008-01-09
100 Burpees for time: 11:20.90
2008-01-10
Half Tabata Something Else:
Pushups: 8/8/8/8/8/8/8/8: I"m happy with this. Previous best was 7.
Squats: 20/20/20/20/19/19/19/18: Don't know what happened here. Normally I can hold onto 20 all the way through.
2008-01-09
100 Burpees for time: 11:20.90
2008-01-10
Half Tabata Something Else:
Pushups: 8/8/8/8/8/8/8/8: I"m happy with this. Previous best was 7.
Squats: 20/20/20/20/19/19/19/18: Don't know what happened here. Normally I can hold onto 20 all the way through.
Saturday, January 05, 2008
2007-01-04
30 Muscle-ups for time/ sub: 120 pullups + 120 dips.
I missed on the third due to working late.
Last time I did it this way in August, this one took me 24:57.
This time: 21:57.
I was shooting for <20:00, but couldn't hold onto 6pu/6dips every 30 seconds past 12 sets, so I went to 5/5 /0:30.
Day 4 of the Zone (properly) and I can *feel* the difference. I need to drink a lot more water these days, which I think is a good sign. I'm averaging about 20 blocks a day, weight is down slightly, performance is up. I was very happy with how I felt doing this workout- it just felt like I recovered faster and didn't need the minute of standing around to get my breath back.
I missed on the third due to working late.
Last time I did it this way in August, this one took me 24:57.
This time: 21:57.
I was shooting for <20:00, but couldn't hold onto 6pu/6dips every 30 seconds past 12 sets, so I went to 5/5 /0:30.
Day 4 of the Zone (properly) and I can *feel* the difference. I need to drink a lot more water these days, which I think is a good sign. I'm averaging about 20 blocks a day, weight is down slightly, performance is up. I was very happy with how I felt doing this workout- it just felt like I recovered faster and didn't need the minute of standing around to get my breath back.
Tuesday, January 01, 2008
2007-01-01
After the most sedate New Year's Eve I've ever had (it was wonderful- Owen went in his crib and went straight to sleep at 8pm, entirely due to my mad par3nt1ng 5k1llz!), It was good to get to the gym today.
Joanne met me there, and together we did the following workout:
"Helen"
Run 400m (1/4 mile)
55lb dumbbell swings x 21
12 pullups.
I managed in 12:04.98, 27 seconds faster than last time. However, the time is a little funky, as I wasted 2 minutes on a treadmill that took *forever* (over a minute) to get up to speed, and then quit suddenly after .05 of a mile.... GRR. So I had to switch treadmills. As I started the run, the watch was saying 2:04 into the second round, so I took 2 minutes off that round, and didn't take credit for the running I'd already done.
So I'm not sure how accurate that adjustment is- I probably got some rest while I was trying to get the first treadmill working and up to speed, and there's about a 10-second gap between the end of the last round and the start of running on the next one, so I may be overoptimistic in my adjustment.
I might have just done the same workout for the 4th time within 3 seconds. Hey, at least I'm consistent.
Joanne did well- she had less equipment trouble than me, and did assisted pullups instead of her usual pulldowns. I think she's ready to graduate from Buttercup to Puppy.
Day 2 of the Zone (not counting the carby overindulgence of yesterday evening- NA beer, oatmeal raisin cookies, and other things). I'm supposed to be at 23 blocks a day, and it's a nice amount of food. I don't feel deprived in the slightest. I don't think I was getting enough protein before- we'll see how it works out now that I'm on track to get 150+grams of protein a day. By all accounts, Crossfit + Zone = good things physiologically.
Near as I can tell, I was only getting 80-100 grams a day. Probably enough to support a sedentary lifestyle, but not Crossfit + running + whatever.
Joanne met me there, and together we did the following workout:
"Helen"
Run 400m (1/4 mile)
55lb dumbbell swings x 21
12 pullups.
I managed in 12:04.98, 27 seconds faster than last time. However, the time is a little funky, as I wasted 2 minutes on a treadmill that took *forever* (over a minute) to get up to speed, and then quit suddenly after .05 of a mile.... GRR. So I had to switch treadmills. As I started the run, the watch was saying 2:04 into the second round, so I took 2 minutes off that round, and didn't take credit for the running I'd already done.
So I'm not sure how accurate that adjustment is- I probably got some rest while I was trying to get the first treadmill working and up to speed, and there's about a 10-second gap between the end of the last round and the start of running on the next one, so I may be overoptimistic in my adjustment.
I might have just done the same workout for the 4th time within 3 seconds. Hey, at least I'm consistent.
Joanne did well- she had less equipment trouble than me, and did assisted pullups instead of her usual pulldowns. I think she's ready to graduate from Buttercup to Puppy.
Day 2 of the Zone (not counting the carby overindulgence of yesterday evening- NA beer, oatmeal raisin cookies, and other things). I'm supposed to be at 23 blocks a day, and it's a nice amount of food. I don't feel deprived in the slightest. I don't think I was getting enough protein before- we'll see how it works out now that I'm on track to get 150+grams of protein a day. By all accounts, Crossfit + Zone = good things physiologically.
Near as I can tell, I was only getting 80-100 grams a day. Probably enough to support a sedentary lifestyle, but not Crossfit + running + whatever.
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