Hydrostatic results…

Posted by bronick on January 7, 2011
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As part of the Paleo Challenge, I got a hydrostatic body composition test tone from FitnessWave. Its nice to know that my home scale is WAY off, as the number was kinda frighting… granted I’m still not terribly thrilled with the more accurate results:

Home Scale 30.9%
Hydrostatic 21.7%

According to their recommended percentages, this puts me at the very upper end of the “average” for men. One of these days it would be awesome to get down to single digits, but for now I’ll be happy to drop down into the teens.

The ironick part of it is that I’m basically the same percentage as I was two years ago (21.4 on 02/20/2008), but my weight has gone up. Which means I’ve been adding lean mass, as well as adding to the spare tire unfortunately.

2011-01-06 WOD – Deadlifts and 15-10-5

Posted by bronick on January 6, 2011
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WOD:
Deadlift 1 Rep Max

Then 15-10-5:

  • Pull Ups
  • Power Snatches @ 95#’s

RESULTS:

385# (PR by 10#)
6:02 @ Rx

In spite of my legs still being quite sore from Monday, I was happy to get a PR on the deadlift. Granted it was only 10# and didn’t compare to some of the other 30# PRs which happened in the class, it was still a PR and its more than double my body weight.

The met-con was short, but rough… mainly the 2nd round (10 reps). I actually managed to do the first 15 pullups unbroken which was great for me. However it took me 3 set to do the 10 reps and it sucked cause I was using a high bar which I had to jump up to each time. Last round went pretty quick.

2011-01-04 WOD – Push Press and 3min AMRAP

Posted by bronick on January 4, 2011
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WOD:

Push Press for a 1 rep max

3 Minute AMRAP:

  • 5 Push Ups
  • 10 Lateral jumps (over barbell) 1 is 1
  • 5 Push Press with 95#’s

Rest 30 seconds and repeat for a total of 3 rounds

RESULTS:

165# , 185# (f)
4+5, 3+5, 2+16

I still need to work on my front rack to overhead transition. I could only get the 165# push press by death gripping the bar. As for the metcon, I should have probably dropped the weight for the push press down more as I got really slow at them the 2nd and 3rd rounds… but it was still a good workout.

As a side note… I need to remember one of these days that speed squats after a week of are a bad idea. My legs are pretty sore from the front squats on Monday. Hopefully it won’t take me until Sat to recover this time.

Paleo Challenge 2011

Posted by bronick on January 4, 2011
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With the start of the new year, I’ve started the Paleo Challenge with the gym again. Its a bit different this time around, as its a point/penalty based system and a bit more strict than the one from last year. I’ve been wanting to start paleo again for some time, so this will be a good jump start. I’m only committing to Level 6, as I have lots of meat at home which I should use which doesn’t qualify for Level 7 as it is not grassfed/freerange/etc… But I’m planning on trying to eat at Level 9, just skipping Level 7.

So far, so good. I spent some time this weekend cleaning up my kitchen since I’ll be doing a lot more cooking again. Here are a few of meals I’ve started off with: