No days missed again! Total at the end of the week… 231 burpees.
| Date | Day | Done |
|---|---|---|
| 2012-01-15 | 15 | 15 |
| 2012-01-16 | 16 | 16 |
| 2012-01-17 | 17 | 17 |
| 2012-01-18 | 18 | 18 |
| 2012-01-19 | 19 | 19 |
| 2012-01-20 | 20 | 13 |
| 2012-01-21 | 21 | 21 |
I hear some of my other co-workers decided to join in and started catching up by doing burpees on the beach in Hawaii… I’m not sure if I believe them or not ;-P
WOD: CrossFit Total
1 Rep Max:
RESULTS:
COMMENTS:
I really wasn’t feeling the heavy lifting yesterday for some reason, which is unusual since I normally love it. In spite of that, I did mange to get a PR on the back squat. The other two, not so much. Both are lower than my previous PR from some time ago.
WOD:
| Rxd | Int | Scale |
| Nate 2 MU 4 HSPU 8 KB Swing (32/24kg) AMRAP 20min |
Nate 4 Burpee Pullup 4 HSPU in bands 8 KB Swing (24/16kg) AMRAP 20min |
Nate 4 Burpee Pullups 4 BB Press (75/45lbs) 8 KB Swing (24/16 or 12kg) AMRAP 20min |
RESULTS:
Scaled: 7 round + 8
(w/ 35#dbs and 28kg)
COMMENTS:
Burpee pullups really do suck. That is all.
Ok, so not so good this week. Most days I was good and did actually prepare a food at home. However, I did also have a few off days (typically after Id had a few drinks). Last weekend I did cook up the egg muffins (aka mini crust-less quiches) and stuffed peppers. The quiches where awesome, the peppers… no so much. I never did get around to making the chicken salad last week which resulted in me eating out a bit still.
As I said, I did earlier… I did have few breakdowns: Went out with the co-workers for sushi sake on Thu (followed up by Taco Bell) . Then out on Sat with another friend (followed up by Taco Bell and a police chase next to me… read story). And then Sun was wings with accompanying not-so-primal sides and drink.
Here are a few meals from this week:
No days missed this week and I did finally start doing them in the morning again. I always think its better to just get them out of the way.
| Date | Day | Done |
|---|---|---|
| 2012-01-08 | 8 | 8 |
| 2012-01-09 | 9 | 9 |
| 2012-01-10 | 10 | 10 |
| 2012-01-11 | 11 | 11 |
| 2012-01-12 | 12 | 12 |
| 2012-01-13 | 13 | 13 |
| 2012-01-14 | 14 | 14 |
I also managed to get a few other friends to join in! Will need to check in and see how they are doing…
WOD:
Heave Over-Head Squat: 5-5-3-3
Then 21-15-9:
| rxd | intermediate | scaled |
|---|---|---|
|
|
|
RESULTS:
bar, 65#, 75#, 95#, 115# (x3), 125# (x3), 145# (x1)
11:41, scaled
(95# and HSPU from box)
I know it takes time to get back into the swing of things, but this one I really sucked at which is why I’m recording it…
WOD:
5 rounds for time:
RESULTS:
12 min cap: 3 rounds + 15 hip ext + 3 box jumps
(sub 20″ box, 20 hip ext 1st round then 15)
5×45# for the prowler
COMMENTS:
As I expected (which probably partly played into it), my back did not do so well with the hip extensions. Hence I dropped from 20 to 15 after the first round. In addition, my quads are apparently still dead from the squats on Tue which really slowed up the other two movements for me and the prowler.
On the up side, it was nice to be doing stuff outside in the sunlight since I went to the noon class. Its already dark by the time I hit the 5:30 still. Oh and we apparently now have 65# plates at the gym which look exactly like the 45# plates!
WOD:
1 rep max back squat
Then, 5 rounds of
Back Squat: 295, 315(f)
5 Rounds: 7:47 @ 175# (scaled weight, and std kipping pull-ups)
COMMENTS:
Figured I’d post this one since it included a 1 rep max. I had no clue what back squat was going into this, but apparently it was 295# which I’ve gotten last 2 two times I’ve gone for max back squat (which are from over a year ago). I’ll be adding this to my PR page, so I have a reference for the next time.
Recap of week #1:
| Date | Day | Done |
|---|---|---|
| 2012-01-01 | 1 | 1 |
| 2012-01-02 | 2 | 2 |
| 2012-01-03 | 3 | 3 |
| 2012-01-04 | 4 | 4 |
| 2012-01-05 | 5 | 5 |
| 2012-01-06 | 6 | - |
| 2012-01-07 | 7 | 13 |
Not bad, only 1 missed day… Go figure, it was a Friday night. I haven’t gotten in the habit of doing my burpees first thing in the morning like I use to do. Hopefully this week I’ll start that up.
Week #1 is done… and overall I did pretty good. I didnt get around to doing much prep work last weekend, so I did end up eating out a bit and short-cutting meals by using some precooked items. But I did make chooses along the primal lines for these (such as organic chicken meatballs w/ minimal extra ingredients). My breakfast was usually an omelet w/ bacon, veggies, and salsa. Lunches tended to be a salad with some sort of meat (Carnitas, chicken, lamb, etc…). So over all I think I did pretty good.
I did have one off day… which was of course Friday night. The stuff that was off the primal path was some vodka, vodka tonics, and a burrito. But the rest of the day was good, and Im not stressing… since one of the things I said I wanted to do this time was to work more for the sustainable eating v.s. going super strict and then fall off again.
Here are a few of my meals…
As for week #2, I did spend some time on Sunday planning, prepping, and cooking for the week. On the menu so far is: Egg Muffins (w/ peppers, onions, mushrooms, bacon), Primal Stuffed Peppers (beef & pork), Bacon-Chicken-Avocado Salad.