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Fuel Challenge Benchmark (Finish)

Posted by bronick on February 9, 2014
Posted in: Fuel Challenge, WOD. Tagged: , , , , .

The follow-up benchmark for the end of the Fuel Challenge…

Benchmark: 3 rounds

  • 400m run
  • 10 Burpees
  • 20 Pull-ups
  • 30 KB Swings (1.5 pood)

Results: 1 round + 25 reps  w/20min cap

So it was an improvement over the start benchmark  (+8 reps), but still not what I was hoping for. I did finish the 2nd round around 27min mark, but inspite of the coach wanting me to finish the last round I opted to stop and not spend another 20min on that last round.

I really need to work on learning to scale again. I am nowhere near in-shape as I use to be. Just because I can do a movement, doesn’t mean I should. In this case, I can still do kipping pull-ups… but when I get to only do 1 at time, I end up loosing all the intensity of the workout. The run and burpees definity felt better this time around, and the kettlebells were never really an issue (aside from my grip after the pull-ups). It was the pull-ups again which were the trouble spot.

WOD 2014-02-07

Posted by bronick on February 7, 2014
Posted in: WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/108/norcal-crossfit-feb-7th-2013

WOD #1: Split Squats 3-3-3-3-3
Results: 75#, 95#, 125#, 135#, 145#

WOD #2:  50 HSPU, Every minute perform 20 DU
Results: 10 minute cap, 27 HSPU off box and subbing 40 singles

I just was not fast enough on the jump rope, the 40 singles took up most of the minute so I was only getting a few HSPU in each time.

WOD 2014-02-05

Posted by bronick on February 6, 2014
Posted in: WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/105/norcal-crossfit-feb-5th-2014

Gwen: Clean & Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

Results: 95#

Sadly, I think 8 was about the most unbroken I got. My wrist/grips, just were not very happy and not being able to rest in the front rack (which I can’t do) did not help.

Fuel Challenge Week 4

Posted by bronick on February 3, 2014
Posted in: Diet, Food Log, Fuel Challenge. Tagged: , .

A step backwards… Food-wise this week was pretty good, however, I didn’t goto the gym at all this week. Getting sick last weekend threw a wrench in the plans to getting back into regular scheduled workouts. I did not do  much bulk cooking this week, as I needed to start using up what I already have stocked piled in the freezer. However, I did manage few things…

My big cooking was the chicken soup, exactly what I needed for being sick. However, I kinda cheated with it…

Continue Reading

Fuel Challenge Week 3

Posted by bronick on January 27, 2014
Posted in: Diet, Food Log, Fuel Challenge.

Week number 3 done and I’m still doing good for the most part…

I did have minor breakdown in the diet this past week… I got sick :-( and so I took some vitamins mix and cold medicine which definitely was not whole30, but it was what I had at my apartment. Meal wise though, I’ve been good and here are few meals for this week:

The full food log is here: Ben’s Food Log

Continue Reading

WOD 2014-01-23

Posted by bronick on January 24, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/92/norcal-crossfit-jan-23rd-2014

WOD #1: 14 minutes

  • (odd minute) 20 push press @ 75# (subbed 7 reps)
  • (even minute) 20 hip extension (subbed 10-15 reps)

WOD #2: 14 minutes

  • (odd minute) 200m row (subbed ~150m)
  • (even minute) 10 thrusters @ 95# (subbed 25# dumbbells and 4 reps)

For the 1st WOD, I ended up taking one round off from the hip extensions to give my back rest. Once again, due to my initial lack of scaling, I didn’t get as much rest as expected between movements leading to the much lower reps.

WOD 2014-01-22

Posted by bronick on January 23, 2014
Posted in: CrossFit, WOD. Tagged: , , .

http://www.norcalcrossfit.com/blog/91/norcal-crossfit-jan-22nd-2014

Snatch Balance Results: 105# max

Metcon Results: 3 rounds + 4 burpees

  • 7 minute AMRAP
    • 10 Burpees
    • 10 Overhead Squats 45#

I knew burpees where gonna suck, but after the rounds of “Cindy” yesterday… they really sucks. As did the squats. Guess my quads and chest/tri hadn’t quite recovered from yesterday.

I also opted not go super heavy on the snatch balance due to my wrist bothering me. Plus, I wanted to work the catch at the bottom more than trying to go for a heavy weight. Catching in the full squat has always been weak point for me.

 

WOD 2014-01-21

Posted by bronick on January 22, 2014
Posted in: CrossFit, WOD. Tagged: , , , .

http://www.norcalcrossfit.com/blog/90/norcal-crossfit-jan-21st-2014

Results: 30min at time cap

  • 2 Round (Rx was 5 rounds):
    • 400m run
    • 3 Rounds:
      • 5 pull ups
      • 10 push ups
      • 15 air squats
  • Incomplete Round:
    • 400m run
    • 5 pull ups
    • 3 push ups

In retrospect, I should have scaled the push ups and pull ups. But as usual, I didn’t. At some point I will remember that I am NOT in as good of shape as I once was. Even though I can do something, doesn’t mean that I can do it well any more. Yes I can still do kipping pull ups, but only 2 at time (3 if I’m lucky). Jumping to the pull bar takes a lot more work. But I made it through the whole 30 minutes.

Fuel Challenge Week 2

Posted by bronick on January 21, 2014
Posted in: Diet, Food Log, Fuel Challenge. Tagged: , .

Week number 2 is over and done… and I’m still doing good.

Still trying to get over the never ending pile of dishes I seem to have. But since I’m finally starting to use my previous made food which I’ve been stockpiling in the freezer, hopefully that will reduce a bit. Speaking of my freezer, I did finally get around to organizing it! I got a two baskets to put in the freezer and a whiteboard to keep try of what I’ve got stashed away in there. Here are the kitchen “projects” I did this past week:

And now onto the food… Continue Reading

WOD 2014-01-16

Posted by bronick on January 17, 2014
Posted in: CrossFit, WOD. Tagged: , .

http://www.norcalcrossfit.com/blog/85/norcal-crossfit-jan-16th-2014

Result: 4 rounds + 7 reps

  • 5 Burpee Pull Ups
  • 5 Squat Snatch (95,95,75,75,75)

Started at 95# for 1 and half rounds. Switched to squat cleans for last half and first half fo the next rounds. Then finally to 75# for the rest. Worked up to a 115# squat snatch prior to the WOD which tweaked my wrists leading to the switching. Also subbed Burpee Pull Ups for the Muscle Ups.