Lots going wrong in this entry. First of all the fact that I haven't updated in a week is bad. So lets start with...
Friday:
CFFB SWOD:
Power Clean 3, 3, 3, 3, 3 135-145-155-165(miss)-165(miss)
CFFB DWOD:
21-15-9
Bent Over Rows @ 95lbs
Strict Chin-Ups
Breakfast - Milk, banana & almond butter
Lunch - UFood Bistro salad w/ evoo, no feta
Dinner - Chicken breast, sausage, spinach, milk
Saturday:
CFFB DWOD:
First Determine Power Snatch 3-RM, then ...
5rds of
Snatch Pull
Power Snatch
Snatch Push Press
*Rest 2-min between rds
*Use 60% of 3-RM Snatch
(Don't remember, I will check the journal and update)
Breakfast: Eggs, sausage, bacon, milk
Lunch: Larabar, milk
***off to disney***
Dinner - Rainforest Cafe Plank Seared Salmon, mix veggies
After dinner drink (CHEAT CHEAT CHEAT) Sea salt caramel cocoa from Ghiradelli
Sunday (@ Hollywood Studios)
Breakfast - Skipped
Lunch - Turkey Froccia Sandwich, apple, milk (OK the plan was a turkey leg, I mean how more caveman can you get? Unfortunately they were out, so I found this sandwich that was stacked with meat. I was gonna skip the bread but I was so hungry, I gave in.
Dinner - Earl of Sandwich Mediterranean salad (chicken) no feta or dressing, milk
Monday:
Breakfast - Milk from Starbucks... my order confused them more than a Marble Mocha Machiato
Lunch - Earl of Sandwich Med salad, milk (also had a sip of Tomato Soup, I am getting that next time I am there and not on the challenge)
SWOD:
Squat "Speed" 10x2 @ 65% of 1-RM, :30 sec rest @ 135
Press 5x5 @ 145
CFFB DWOD:
4 rds for time of
Sprint 200-M
25 WBS @ 20lbs
=12:14
Dinner - (Fresh Market) Natural rotisserie turkey breast, brocoli, milk
Tuesday:
Breakfast - Milk, banana, almond butter
Lunch - Bistro salad
Snack - tablespoon of almond butter, milk
Dinner - Left over turkey, cinnamon apples, milk
Wednesday:
Breakfast - Milk
Lunch - Bistro Salad
Snack - tablespoon of almond butter, milk
Dinner - Chicken breast, pecans, cinnamon apples, milk
Thursday:
SWOD:
Bench 5x1 155-165-170-175(miss)-175(miss)
CFFB DWOD:
10 rds for time of
3 Front Squat @ BW
5 Ring Dips
7 KTE
Breakfast - Milk
Lunch - 1/2 rotisserie chicken (with my bare hands), strawberries, quart of milk
Snack - tablespoon of almond butter, strawberries
Dinner - Steak, pecans, cinnamon apples, milk
Showing posts with label ring dips. Show all posts
Showing posts with label ring dips. Show all posts
Thursday, March 11, 2010
Thursday, March 4, 2010
tues-weds-thur
Tuesday:
SWOD:
Deadlift 5-RM Set @240
CFFB DWOD:
AMRAP in 15 minutes
Max Rep Pushups
Sprint 100-yards
*Count pushups and rounds for score
=116 reps, 13 rounds
Breakfast - Eggs, chicken, milk
Lunch - Paleo Sloppy Joe, milk
Dinner - Paleo Mongolian Beef (sirloin, salt, minced garlic, honey, crushed red pepper, lime, red peppers, green onions, carrots, apple cider vinegar, coconut oil), milk
Wednesday:
Breakfast - Paleo Sloppy Joes, milk
Lunch - Bonless pork chop (fried in coconut oil), red pepper, baby spinach, strawberries, pecans, evoo, milk
Dinner - Citrus chipotle chicken (invented a orange, oj, lime, chipotle marinade) oranges, roasted red peppers & garlic, baby spinach, pecans, milk
Snack - banana & almond butter, milk
Thursday:
SWOD:
Front Squat 5x3 @ 140
CFFB DWOD:
21-15-9
Bench Press @40lbs DBs
Ring Dips (holds)
Breakfast - Sloppy Joe (its like a bottomless tupperware), milk
Lunch - Crispers Greek salad (minus feta cheese, plus blackened chicken)
Dinner - Baked cino-chipotle apples & pork, broccoli, milk
SWOD:
Deadlift 5-RM Set @240
CFFB DWOD:
AMRAP in 15 minutes
Max Rep Pushups
Sprint 100-yards
*Count pushups and rounds for score
=116 reps, 13 rounds
Breakfast - Eggs, chicken, milk
Lunch - Paleo Sloppy Joe, milk
Dinner - Paleo Mongolian Beef (sirloin, salt, minced garlic, honey, crushed red pepper, lime, red peppers, green onions, carrots, apple cider vinegar, coconut oil), milk
Wednesday:
Breakfast - Paleo Sloppy Joes, milk
Lunch - Bonless pork chop (fried in coconut oil), red pepper, baby spinach, strawberries, pecans, evoo, milk
Dinner - Citrus chipotle chicken (invented a orange, oj, lime, chipotle marinade) oranges, roasted red peppers & garlic, baby spinach, pecans, milk
Snack - banana & almond butter, milk
Thursday:
SWOD:
Front Squat 5x3 @ 140
CFFB DWOD:
21-15-9
Bench Press @40lbs DBs
Ring Dips (holds)
Breakfast - Sloppy Joe (its like a bottomless tupperware), milk
Lunch - Crispers Greek salad (minus feta cheese, plus blackened chicken)
Dinner - Baked cino-chipotle apples & pork, broccoli, milk
Saturday, February 20, 2010
Good morning
AMRAP in 20 minutes of
1 HSPU
1 Strict Pullup
1 Ring Dip
3 HSPU
3 Strict Pullup
3 Ring Dip
5 HSPU
5 Strict Pullup
5 Ring Dip
3 2/3 Rounds Tried a little RX'd action but that didn't last long
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
65-75-85-95-105
Breakfast: 2 hb eggs, larabar (in between WODs)
Lunch: Steak, broc/cauli/carrots, walnuts, coffee w/ whole milk
Dinner: Paleo Parade Picnic (not sure what that is yet)
1 HSPU
1 Strict Pullup
1 Ring Dip
3 HSPU
3 Strict Pullup
3 Ring Dip
5 HSPU
5 Strict Pullup
5 Ring Dip
3 2/3 Rounds Tried a little RX'd action but that didn't last long
Complete 5 rounds of the following:
3 Clean Pulls
3 Power Cleans
3 Push Press
3 Push Jerks
3 Good Mornings
*Perform at 60%-70% of 3 RM Power Clean
*Rest 2 minutes between rounds
65-75-85-95-105
Breakfast: 2 hb eggs, larabar (in between WODs)
Lunch: Steak, broc/cauli/carrots, walnuts, coffee w/ whole milk
Dinner: Paleo Parade Picnic (not sure what that is yet)
Tuesday, June 9, 2009
Skills to pay the bills
Today's punishment:
"Skills Day" - Pick a skill and work on it, HARD!
"Skills Day" - Pick a skill and work on it, HARD!
Rope Climbs
Hand Stand Push Ups
Ring Dips
Result: straight rope, check; hand stand push up - no check; ring dip - check
Pukey scale: 0 of 5 (if you puke today I salute you because you really pushed yourself)
My performance yesterday was straight up horrible, no excuses. I was down on myself about it the remainder of last night. I was pretty stoked to see a skills day. What we did today was probably no easier then a regular work out but I think the relaxed, no pressure atmosphere is a nice break to the daily grind. Even Jason gives us a break once and a while. However, Jason is still a sadist so giving us a break isn't like just doing a couple jumping jacks and calling it a day. We started on ring dips. Regular dips were the only thing I excelled at when working out pre-Crossfit, so I was excited to take a stab at it. I felt pretty comfortable with the hold and was able to do a few actual dips, however the rings make it tough and I could only do one full rep per set. The rope climb pulled me up from my Crossfit depression (puns are the lowest form of humor, after limericks). This was the first time I had attempted the straight rope in about six months and I made it up and down the first time much easier than I thought. This is where the sadism kicks in. Coming down the rope almost burned off my fucking nut sack. Seriously, that shit does not feel good. What does Jason say after I finish? "Do five more of those." I think he is just afraid of a bunch of little stuntmans running around. That evil bastard always has a plan. As far as the hand stand pushups went, it was really just handstands, minus the pushups. I was able to do a couple of 30 second hand stands against the wall. I also dropped into a few negatives; I was actually attempting a full pushup but the pushup part didn't happen. I also tried using the rubberband as an assist, this worked pretty well. I think I might try it the next time we see HSPU on the WOD. Throw in some 24k commie swings into the mix and all in all it was a good morning.
Suck it.
--Stuntman Mike
Result: straight rope, check; hand stand push up - no check; ring dip - check
Pukey scale: 0 of 5 (if you puke today I salute you because you really pushed yourself)
My performance yesterday was straight up horrible, no excuses. I was down on myself about it the remainder of last night. I was pretty stoked to see a skills day. What we did today was probably no easier then a regular work out but I think the relaxed, no pressure atmosphere is a nice break to the daily grind. Even Jason gives us a break once and a while. However, Jason is still a sadist so giving us a break isn't like just doing a couple jumping jacks and calling it a day. We started on ring dips. Regular dips were the only thing I excelled at when working out pre-Crossfit, so I was excited to take a stab at it. I felt pretty comfortable with the hold and was able to do a few actual dips, however the rings make it tough and I could only do one full rep per set. The rope climb pulled me up from my Crossfit depression (puns are the lowest form of humor, after limericks). This was the first time I had attempted the straight rope in about six months and I made it up and down the first time much easier than I thought. This is where the sadism kicks in. Coming down the rope almost burned off my fucking nut sack. Seriously, that shit does not feel good. What does Jason say after I finish? "Do five more of those." I think he is just afraid of a bunch of little stuntmans running around. That evil bastard always has a plan. As far as the hand stand pushups went, it was really just handstands, minus the pushups. I was able to do a couple of 30 second hand stands against the wall. I also dropped into a few negatives; I was actually attempting a full pushup but the pushup part didn't happen. I also tried using the rubberband as an assist, this worked pretty well. I think I might try it the next time we see HSPU on the WOD. Throw in some 24k commie swings into the mix and all in all it was a good morning.
Suck it.
--Stuntman Mike
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