Yesterday I was going to give an update on the Paleo Challenge, but forgot. The challenge officially started last Wednesday, but I started on Monday. After one week I lost 5 pounds and dropped 1% off my body fat. I posted A Week of Strict Paleo on my main blog that outlines what I ate and gives a bit more info if you are interested.
Today is the sorest I’ve been full-body-wise in a long time. Those prowler sprints from yesterday and the back squats on Sunday did a number on my body.
- 15 MB Full Squat Cleans
- 150m Run
Pretty easy warm-up. I used a 20# MB and finished in 8:55.
- 1-2-3-4-5-6-7-8-9-10 Clean & Press
- 1 round of “Cindy”
First, I’ll explain how this works. The number of Clean & Presses increases each time around, but there is only 1 round of “Cindy” to do each round. Make sense? Good. What’s a round of “Cindy” you ask? It comes from the benchmark girl WOD of the same name and is:
- 5 Pull-ups
- 10 Push-ups
- 15 Air Squats
I’m not sure what it is, but when there is heavy overhead work with a lot of reps I really struggle. Look back to the WOD that had fifteen 95# thrusters in each of 5 rounds as an example. Today had a similar outcome. Maybe it has something to do with my height and long arms. Or maybe I’m just a weak-ass pussy!
I used 135# for the clean and press and snuck under the 33 minute time limit, with 2 seconds to spare, for a time of 32:58. The rounds of “Cindy” were actually pretty easy. I did all of the pull-ups and push-ups unbroken each round. I usually split up the air squats to 10-5, but should have pushed myself more there because my endurance fades fast with air squats.
I was going along and for some stupid fucking reason decided to figure out how many reps were left. In total you have 55 clean and press to do, half of those (27) are in the last 3 rounds! I tried to keep pushing as much as I could, but I was gassed. It was a great workout though and I’ve been wanting to get in some moderately heavy clean work, so that was great. The “Cindy” rounds were a good primer for Monday’s Memorial Day Murph.
Since it took me so long to do the WOD I didn’t get to do the Finisher, which was ten 40-yard sprints with a walk back as the rest.
The humidity is picking up and so is the temperature. Just over 80 degrees tonight during class. I need to make the switch to mornings, but there are some good athletes that go to the 4:15pm or 5:30pm classes, which makes you push harder.
- Tabata Mountain Climbers
- Tabata Monkey Fuckers
- Tabata Bear Crawls
- 200m Run
- 50 Ring Rows
- 30 KBS
- 10 SDLHP
- 200m Run
Yes, that’s a run to start and end each round, so you end up running a couple of 400s unless you take a break between rounds. I used a 55# KB for the swings (American) and a 71# KB for the SDLHPs. Doing that many ring rows was the biggest trouble for me. I had to split them up into sets of 5 for the most part and even some smaller sets. My hands are hurting from earlier in the week and I still have a good blister from the 350 Russian KBS the other day. I finished in 29:37.
Work up to a 1RM Clean and Jerk, doing 1 rep each minute. My sets were 135#, 155# 165#, 175#, 180#, and 185#. I did a full clean on the last two reps and on my last jerk my split was so small I’m not even sure you could call it a split. I had to muscle it up because I didn’t get under the bar. That’s a 5# PR on the clean, 15# PR on the jerk, and 20# PR on the combination. Not a bad day at the gym!
I was exhausted yesterday afternoon and throughout the night. Made it an early night and got a ton of sleep. Today I’m sore from a combination of Saturday’s track workout and all of the burpees yesterday.
I got to the box a bit early and worked on muscle-up technique for 5-10 minutes. I’m getting closer.
- 800m Run
- 5 minute Clean warm-up
- 1.1.1 Clean & Jerk (10 sec between reps)
- 2-3m Rest
Used 95#, 115#, 125#, 135#, 145#, and 155# for my sets. The last rep or two were pretty ugly.
- 750m Row
- 25 T2B
- 75 DUs
- 500m Row
- 20 T2B
- 50 DUs
- 250m Row
- 15 T2B
- 25 DUs
It’s been almost 2 weeks since I did any jump roping, but I didn’t want to skip out on today’s workout so I did it. I tried to concentrate on keeping my head back in a good position instead of chicken-necking. I was successful until I towards the end when I got really exhausted. I could feel my neck coming forward at that point. My row was really slow and sluggish today and T2B were rough on my hands. Yesterday I developed a blister on one of my fingers from pull-ups and it popped during the OLY class. Of Course T2B ripped it wide open today. That’s a lot of reps on the bar. I was last in class by quite a bit with a time of 20:58. I thought it was going to be a good day when I ripped off 27 DUs right off the bat the first set, but it was not to be after that.
I wanted to get in to the box for the WOD this morning, but it was heavy on the DUs. Since I’m not doing any jump rope for a few weeks, to let my neck heal, I went for a 2.18 mile hike at Piestewa Peak instead. I did make it in for the Olympic lifting class at noon, especially since people were bringing beers and sticking around afterwards. In class we worked on the different steps of the clean and jerk. I worked up to 155# and stopped there because my arms and elbows weren’t feeling very good from yesterday’s Open workout. Then I did 4 sets of RDLs with the same 155#. Hung out for about an hour and a half shooting the shit with everyone. Made it out to walk 18 holes of twilight golf.
It’s been a busy day! I hadn’t been to the Olympic lifting class in a couple of weeks, so making sure I made it was my top priority. I hadn’t been hiking in a couple of weeks either, so that was also a high priority. I really wanted to get out golfing too so I could work on some swing changes and get more practice with my new clubs.
In order to get everything in, I woke up at 7am and headed out to Piestewa Peak. I hiked 2.72 miles in 1:03:03. I rushed home, ate, showered and sped off to the golf course where I walked 18 holes. The pace of play was good for a Sunday, so I got home with plenty of time to eat and relax a bit.
When I got to the gym, I worked on DUs for about 5-10 minutes to warm-up. Still struggling. I ended up being the only person to show up for the Olympic lifting class, which was kind of cool, because it meant I got a 1-on-1 session with John for the entire hour! It’s such a great opportunity to get tips and coaching from someone that has competed in the Olympic lifts. I’ve come a long way with my technique since the first time I tried the lifts.
We started with clean and jerks. I warmed up with the bar a bit and then did a few sets of doubles at 95#. Moved on to doubles at 115#, 125#, and 135#. Then switched to singles at 145#, 155#, and 165# which were all PRs! On Wednesday I set a 40# PR in the snatch and today I hit a 30# PR in the clean and jerk!
For the second half of the class I did Romanian deadlifts (RDLs). I did 2 or 3 sets of 5 at 95#, then sets of 5 at 115# and 135#, and a final set of 3 at 155#. The RDL is a little hard to get used to, but when you do it right you can really feel it through your hamstrings and ass. I’m going to be sore tomorrow. I just looked at what tomorrow’s CrossFit workout is going to be and there is a bunch of deadlifts in both the strength work and the WOD. Great!