February 2012
40 posts
1 tag
nerves...
doing the Open WOD tomorrow at 10:30am.
i’m starting already to get nervous.
i’m gonna keep my goal a secret for right now, but im gonna hit it.
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I just completed my WOD "Bent Over Row + Pushups"
Feb 22, 2012, 6:30 PM For Time: 9:20 WOD #1 10 rounds: 10 pushups 10 barbell bent over rows - 95# Felt good with this. WOD #2 Death by Burpees Start the first minute with 2 burpees, each minute, double the burpees. 4…6…8…10…etc… If you don’t finish the amount of burpees in the minute, you’re out. I made it through the 7th minute. Only got 7...
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Got my first Muscle Up!
the skill at the beginning of last nights class was Muscle Up practice.
only being officially at a box for about 4-5 weeks now, this is something i’ve never even tried once. while i kind of always secretly knew i could do one.
we practiced the motions for a while with low rings with out feet on the ground to get the feel.
and then the coaches sent me up to the high rings for a go at it!
...
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Paleo. Day 22.
breakfast: usual with coffee, and a kiwi.
Lunch: Chicken and broc.
Snack: Banana.
WOD: will post soon, but its a good one.
Dinner: Made a hash with grassfed ground beef, ground buffalo, sweet potatoes roasted in coconut oil, and brussel sprouts. so good!
Paleo. Day 21.
Breakfast: usual. coffee.
Lunch: usual, chix and broc.
Snack: Kiwi
Dinner: reheated the left over short ribs from sunday morning. re-introduced them with the sauce in a pan till they got nice and hot. paired the short ribs with some oven roasted asparagus. and i made a massaged kale salad, with campari tomatoes, avocado, mushrooms, and onions. EVOO, coconut vinegar, and juice of half a lemon...
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Paleo. Day 20.
Post catch-ups
Breakfast: the usual omelette (im boring), coffee
Lunch: same lunch (im boring)
Snack: Banana
WOD: awesome WOD, i posted it the other morning.
Dinner: At Veronica’s parents. her dad made squash soup, and we ate some roasted chicken, with eggplant.
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Paleo. Day 19.
Breakfast: holy shit! i woke up and removed the short ribs from the slow cooker, and then dumped the juice into a separate container and put it in the fridge to settle a bit, then Veronica and i went for a 2.5 mile trail run. after about an hour or so in the fridge, i was able to scrape some fat off the top of the juice. I then cooked a couple eggs over easy, and heated the short ribs up in a pan,...
1 tag
Paleo. Day 18.
Breakfast: Saturday mornings are my favorite, its the day Veronica and i get to sleep in a little bit. I usually make us a nice breakfast, and a fresh juice, and we watch soccer. I made us a 6 egg omelette (shocker, i know) with onions, mushrooms, broccoli, and applegate farms organic sausage. Made a fresh juice in our juicer - beets, carrots, kale, apples, ginger, lemon, and a dash of cayenne.
...
2 tags
I just completed my WOD "Monday Night WOD #2"
Feb 21, 2012, 10:19 AM
For Time: 10:20
4 rounds:
5 pull ups
10 HSPUs
20 KB Swings (American overhead)
My pull ups are probably my strongest exercise, so I had no real issues there. Soon I’ll be doing only butterflies.
It was my first WOD doing HSPUs. I used 3 ab mats, so it wasn’t the worst thing ever. I need improvement on my balance while in the handstand, and to...
2 tags
I just completed my WOD "Monday Night Power...
Feb 21, 2012, 10:12 AM
No Score: No Score
6 minutes, on the minute:
5 Touch and Go Power Cleans - 115#
5 ring dips
Need to improve my Power Cleans. Had a bunch of good ones, but my form really suffered when I was getting tired. Ring dips were good, but I probably need to dip farther on them.
This was WOD #1 of the night.
1 tag
Paleo. Day 17.
after long weekend postings.
Breakfast: omelette with spinach, mushrooms, onions, bacon. black coffee.
Lunch: grilled chicken with broccoli.
Started my new 2nd job at an awesome restaurant. was a long night with limited resources for food. i ate my lunch pretty late in anticipation of not being able to eat at the restaurant.
Dinner: ate when i got home late from my shift, Veronica made some...
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I just completed my WOD "Get-ups. Sit-ups. DUs. "
Feb 16, 2012, 6:30 PM
For Repetitions: 20 Get-ups. 12 DUs
WOD 1:
5 minutes AMRAP: Turkish Get-ups - 35# kb
I completed 20
WOD 2:
5 rounds. 2 minute rounds.
50 sit-ups then max DUs with time remaining in the round. No rest between rounds.
Your score is cumulative DUs completed in all 5 rounds.
I only completed the 50 sit-ups in round 1 and 3, and didn’t leave my self but...
2 tags
Paleo. Day 16.
Breakfast: omelette with onions, peppers, mushrooms, spinach, bacon. black coffee.
Snack: banana
Lunch: one piece of grilled chicken with steamed broccoli.
Pre-WOD Snack: two organic carrots with sun butter.
WOD: (see my next post)
Dinner: i seared off and roasted six organic chicken breasts, diced them up into cubes to save most of them for later. about 2 pieces worth i split amongst...
Paleo. Day 15.
Breakfast: 3 hard boiled eggs. 2 pieces uncured bacon. Banana.
Lunch: 2 pieces grilled chicken. broccoli.
Snack: green tea.
Dinner: Veronica and i went out for a belated v-day dinner (since we both worked on tuesday). i had tuna carpaccio, and an amazing strip steak with sauteed spinach.
1 tag
great website
TechniqueWOD
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Paleo. Day 14.
Breakfast: omelette with bacon, onions, peppers, mushrooms, and spinach. Black coffee.
Lunch: 2 pieces grilled chicken breast and steamed broccoli.
Dinner: had family meal before the shift I picked up at the restaurant. 2 roasted chicken drumsticks. I peeled the skin off.
Long night at the restaurant. One of the busiest days ever since I’ve been working there. Had a tiny bit of...
2 tags
Paleo. Day 13.
Breakfast: omelette with onions, spinach, mushrooms, peppers, and bacon. black coffee.
Lunch: 2 pieces of grilled chicken, sauteed asparagus.
WOD: I posted my WOD from last night just a little bit ago, but my word, what a WOD. i do love the stones though, always good fun, and never a shortage of screaming. It was my first WOD that i did Rx so i was super happy about that. hopefully in 2 months...
1 tag
Paleo. Day 12.
catching up on my post.
Breakfast: after a morning of jump-starting my truck, and ending up having to buy a new battery, Veronica and i went out to a new breakfast/lunch spot in Asbury. i had 2 eggs over, with bacon and sausage. black coffee.
Lunch: had a late start on breakfast with all i was getting done with my truck in the morning. i think i may have eaten a piece of fruit, but i knew dinner...
2 tags
I just completed my WOD "Stone WOD"
Feb 13, 2012, 6:30 PM
For Time: 14:37
Rx - 95# stone/53# kb
10 right shoulder stone squats
10 left shoulder stone squats
15 stone pushups*
100 kb swings (overhead American swings)
15 stone pushups*
10 left shoulder stone squats
10 right shoulder stone squats
* - stone pushups - a pushup on the right side of the stone, then a pushup on the stone, chest to stone. Then a pushup on...
Paleo. Day 11.
(gonna post the last two days in a row, i cant always get to it on the weekend)
Breakfast: omelette with sausage, mushrooms, onions. I had to shove this down while i watch Liverpool fall apart against Man U, which was not what i was hoping for waking up at 7:30 on a saturday.
Lunch: Kale and Arugula salad with grilled chix.
Snack: paleo cookie that Veronica made a day or so earlier.
Dinner:...
Paleo. Day 10.
Breakfast: omelette with spinach, mushrooms, onions, peppers and bacon. Black coffee.
Lunch: 2 pieces of grilled chicken with steamed broccoli.
Snack: grapefruit and green tea.
Dinner: arugula salad with grilled chicken. EVOO, apple cider vinegar, and lemon.
Dessert: Veronica made insanely good paleo cookies. Dark cacao and coconut flour. Amazing.
Paleo. Day 9.
Breakfast: 3 HBEs and fresh fruit
Lunch: leftover chicken stir fry from the night before, with steamed cauliflower.
Snack: another! HBE.
WOD: Fran - scaled down from 95# to 75#, no pullup band, finished in 5:36
Dinner: Amazing Mariscada dinner at Veronica’s parents (broiled fish, sauteed clams, octopus, mussels, etc..) it was fucking awesome.
good day
2 tags
I just completed my WOD "Fran"
Feb 9, 2012, 7:30 PM
For Time: 5:36
21-15-9 reps:
Thruster @95LBS,
Pull-ups
I only did 75#, but it was an amazing workout. Felt super beat after, but feeling great now.
2 tags
1 tag
Paleo. Day 7.
Breakfast: hardboiled eggs, 2 piece organic uncured bacon, fresh fruit.
Lunch: pot roast, steamed broccoli.
Workout: went to the globo-gym for some deadlifts. felt pretty good even after Monday’s WOD.
Dinner: Veronica made paleo turkey chili with cauliflower ‘rice’. it was delicious.
Paleo. Day 6.
Breakfast: hardboiled eggs, fruit, black coffee.
Lunch: roast beef.
Workout: Modified “Elizabeth”. i posted my results previously, but it was a great workout.
Dinner: Veronica made an amazing dinner. She made meatballs out of grass-fed beef. Seared them off and cooked them in some delicious tomato sauce. Served them on top of roasted squash ‘fettucini’, with a delicious...
2 tags
I just completed my WOD "Elizabeth (slightly...
Feb 6, 2012, 6:30 PM
For Time: 11:31
21-15-9 reps:
Squat Clean @135LBS,
Ring dips
Rx is 135#, I had to scale it to 95.
I performed the ring dips with no band.
The dips were the toughest part, but I made it through.
Good WOD, but I need to work on my Squat Cleans
3 tags
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Paleo. Day 5.
It was a kind of hungover day 5.
up all night on saturday in atlantic city. gambling until 5:30am.
made enough for gas and all that stuff to drive down, drinks, etc…, so that was good.
drank only tequila on the rocks, or with club the whole night. which was good because it stayed Paleo, but sucked because i was shot in the morning.
the hardest part was not eating something that was not...
Paleo. Day 4.
Food - all Paleo.
Drink - all Paleo. Tequila.
Veronica’s cousin’s 21st bday in Atlantic city.
Too much Paleo tequila. Wow I’m hurting.
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Paleo has begun...
It started today. i woke up Paleo, at least for the whole month of February.
I felt the same as I do every day, as one could imagine.
My routine was no different. Hit snooze as many times as humanly possible, then drag myself out of a warm bed, leaving Veronica and our sleepy puppy behind.
I went immediately to check the results of our slow cooked chicken in coconut milk, garlic, ginger, and a...
January 2012
4 posts
2 tags
Paleo starts tomorrow...
Tomorrow, Feb 1, 2012, Veronica and I are setting off to complete the whole month of February eating strictly Paleo.
Which basically means no carbs (that aren’t naturally occurring), no starch, no wheat, no grains, no legumes, no dairy, no added sugar. So to sum it up, nothing that’s bad for you.
With a steady diet of Crossfit, lean meats, vegetables, nuts, some fruits, and some...
2 tags
Monday night Crossfit
Jan 30, 2012, 7:30 PM
Strength:
5x5 Dead lift - 195#
WOD:
10 minute cap - unbroken
150 single unders
40 wall balls - 20#
30 box jumps - 24”
20 pull-ups
10 push press 95#
Finished in 8:40
2 tags
I just completed my WOD "Helen"
Jan 25, 2012 7:30 PM
For Time: 10:14
3 Rounds:
400 meter run,
21 35# Kettlebell swings,
12 Pull-ups
September 2011
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