2008-09-25 : Get outta tha' hole. UUUUUP !

WOD
Overhead Squats : 3 - 3 - 3
Front Squats : 2 - 2 - 2

As many rounds in 10 min :
- 5 Clean and Jerk 30#
- 1 Muscle Up
- 10 Walking lunges

OHS : 95 - 115x2 (lost focus) - Sharp 115x3
FS : 135 - 175 (last PR) - 205x2 !!! (with belt)

7 rounds in 10 minutes... all MUs accounted for SIR ! ( 7 solid muscle ups, in 10 minutes...)

1. Kicked my OHS to 115# x 3 (although I can power snatch 105#, go figure).
2. Kicked my FS "where it hurts" by 30 pounds !!! Coach's "sweet and enchanting" voice helped me on these : 'get out of that hole.... get UUUUUUUUUP"... the P sound kicking in when I finally locked my knees and stood up after a guttural* grunt.
3. Completed all the prescribed MUs with relative ease... I stood up on the rings, partly shocked, each time I would be able to pull up and over them ! I guess I'm developping some pulling power !
4. The C/J and walking lunges were getting friggin hard after the power training we had : my left left seized up after the 10 minutes... and 2 days later I am still frikkin sore !

* Except of WIKIPEDIA :

The word guttural literally means 'of the throat', and is derived from the Latin word for throat. In colloquial usage, the term is used for any sound pronounced in the throat or near the back of the mouth that is considered "harsh". ---- I guess a LOT if not ALL Crossfitters use this guttural thing !

2008-09-24 Tha big box at tha 'Box'

MetCon WOD

10 rounds of :
- 200m row ;
- 10 K2E ;
- 5 box jumps (32" box)

Time : as fast as I could (can't remember the time)

It's amazing how bad I suck at rowing ! Each stroke is diffrent from the one before, chain flinging every which way, heart playing bongos with my ribcage, eyes wanna pop out... lungs giving up on me, etc, etc.

The K2E were amazing though ! I could crank most of them in 10s, although at round 3-4-5 I was doing 7-3 or 5-5 for some reason...

I conquered the 32" box ! My reps were pretty consistent. I remember only one my rep wasn't as sharp as I wished.

I'm going to bed after a nice night shift, after I finish my cottage cheese-pinapple-cajun chicken Zone meal !

Day 2 on the Zone

2008-09-23

Quick WOD to wake me up in the night/morning (I don't know if getting up at 4am is the morning or still nightime!)

7-5-4-4-4 Pullups
10 heavy(25#) - 10 normal anchored situps and
25 air squats between sets of pullups

Total : 24 strict pullups, 50x25#(1250#)situps, 50 situps, 125 squats.

My second day on the Zone was not too bad ! I had to clear from my Zone lunch (at 2pm) to cover my partner.

When we showed up at his location he was able to yell in his radio that he was 'hands on' with his 'subject of complaint' (or 'wiry b****' on crack). So from sitting in my car, we went to 100mph, running through the hallways of the hotel to the stairs, running up 1 floor, then jumping in the fight. Without getting into too many details, we had to secure her, then escort her to our car, holding her like a battering ram since whenever she would get to her feet she would 're-escalate' her behaviour and try to kick us. So we went down 1 floor then back to our car with this wiggly 100lbs subject in our arms. Time for this 'WOD', less than 15 minutes : Intensity definitely close to 100%!! I noticed after this incident that I was WAYYYYYY calmer than the previous confrontations I had to enter... breathing long and deep, no tremors from the nervous system overload, heartbeat felt way softer and slower... I guess Crossfit helped me there !

No one was injured during the incident (well no good guy/chick hurt... )... then I went back to my Zone lunch at 1700 (5pm). My shift was nice, and I had time to finish my lunch !

Day 2 on the Zone was good. I don't really feel the changes yet but I guess that will come ! I'm so proud of avoiding drinking Pepsi for the 5th day now !

Day 1 on the Zone

Today was my first day on the Zone. Gosh that was hard ! I'm working 12hr shifts that sometimes extend past that, and its hard find quality Zone food at 7-11 ! Today I stuck to my lunchbag and water bottle ! No pepsi, no shit food !

WOD : Isabelle
Snatch, 30 reps Rx weight : 135# NO FRIGGIN WAY I CAN DO THAT NOW !
The Crossfit website was advising 95#, 65# or 45#. 95# felt too heavy, and 65# felt too light.

So I picked in between at 75#.

30 x 75# in 5'55"... I thought b4 starting if I did it in less than 6' the weight was going up next time... 85-95# it will be next time !

My arms felt like my tendons were on fire... all the lil muscle that help close my grip were hurtin'!!!

Off to bed now... long day ahead of me tomorrow again ! It sucks being by myself in my zone at work !

Switching Fuel

REST

I've been resting for days now.

I am ready for the big change in my life.

I'm switching Fuel : I'm stepping into the Zone/Paleo Diet tomorrow (2008-09-22 : Day 1)

I'm kicking my training up a notch as well : I'm friggin tired of being in the back of the wagon all the time at Crossfit. I know I am in good shape, just not in CROSSFIT shape.

Situation

1. I CAN'T keep up with power houses and fast mean machines (Coach, Jesse, John, Larry, Riley, Brent and all the other guys...)
2. The women are catching up to me on the weights ( I mean... Hollie and Michelle are close to squat as much weight as I can ! This is BULLSHIT ! I can do better than that !).
3. My Cardio is gone to SHIT ! I can't keep up with anyone anymore due to my "poor" cardio !

Mission

1. Catch up to some of the guys. Lefinitely leave some of them in the dirt or on my tail.

Plan

1. The FUEL : I'm going on the Zone / Paleo
2. The training : Go to Crossfit Langley as much as I can. Keep working on the pullup program when I'm working. HARD cardio. Not that 100k race pace : weight vest and hills until I puke.
3. Introduce myself to Cpt. Pukie : I've been close to max intensity... but never reached it since I didn't want to meet Cpt. Pukie.
4. Mix my training : I need variety and I need to avoid over training...

Support

1. Weight vest ;
2. Lifting shoes ;
3. Zone books and recipes ;
4. Web log to log in my progresses.

That's it. I'm gonna keep posting until I see some net improvements !

2008-09-16

Workout of the Day
Ladders for time : 10-9-8-7-6-5-4-3-2-1
Pullups
Clapping pushups

Run 400m then 1-2-3-4-5-6-7-8-9-10
Pullups
Clapping push ups

Time : Dead friggin last ! (25' something)

That day I decided some foods were being kicked out the window... #1 Pepsi, #2 any kind of fast food, #3 foo foo drinks from Starbucks or Esquires... only espresso latte from now on... no more of that sugar shit !

I am getting on the Zone/Paleo diet that I have contemplated for months now... First day shift is going to be my first day on the Zone. 2008-09-22 is the date.

2008-09-15

6-5-4-4-3 Pullups
20 weighted situps in between (25# for 15-5 with no weight)

2008-09-14

6-5-4-4-3 of :
-Pullups
- K2E
Clean dips w/95#

2008-09-13 : KB complex

Today I went to the park close to my place and did the following :
6-5-4-4-3 of :
- Pullups ;
- KB complex ;
15-14-13-12-16 burpies

The KB complex was :
From the supine position, do 1 getup (stay standing), 1 swing, 1 clean n press, 1 snatch, do the lowering part
of the getup = 1 rep : switch arm.

So I would do 6 pullups, (getup - swing - clean/press - snatch - getdown)x6, 15 burpies.

I was not going for time of these since it's been a long while since I've done getups and I did not want to wreck my shoulders with poor technique.

My rest heart rate this morning was 55 and went up to 195 during the WOD. Great workout. Noticed a few soccer moms and dads eyeballing me with my KB wondering 'what the hell ?'.

Oh and I'm ahead 1 day now on my burpies... note to self... never ever forget to do the burpies for more than one day... these burpies were just killing me !

2008-09-09 : Crossfit Langley WOD

7 Rounds
3 - clean and jerk 135
6 - Dead hang pullups
9 - Kkb swings 53lb
200m run

Got my a$$ served on that one... 23'21", 9 minutes after the first guy finished !

My shoulder were still very sore from Linda... my cleans and jerks were ridiculously hard !
And I had absolutely no cardio !!!!
I was still half f'd up after 10minutes of rest !!!

Burpies : 11

Back to pullups !

2008-09-08, back to my recon Ron pullups program

6-5-4-4-3 pullups
15 Situps 15 squats in between.

Situps were with a 25# plate over my head for the 1st 10, then no weight for the last 5.

Burpies : 1+9, 10 (back on track)

2008-09-07 : Linda's the bitch

On that morning I attempted to do Linda Rx'd

Linda
10-9-8-7-6-5-4-3-2-1
Deadlift : 150% BW (240#)
Bench Press : BW (160#)
Cleans : 75%BW (120#)

I first tried the weights for 1 rep and decided it would be impossible for me to complete the WOD, so I lowered them to :
240# DLs(kept the same #)
140# BP
110# Cleans

Then I realized I would have enough time (I started working in 30minutes)
So I went 10-8-6-4-2-1 reps (total 31 reps instead of 55).

Time :16'01"

This WOD will be friggin hard as RX'd !!! I almost died in that half a$$ version of it !

Burpies 8 instead of 9.

2008-09-06 Movin' on up

Pullups 6-5-4-4-3, 2 more pullups than last week.
Situps : 25 per pullup set
Weighted dips : 6x35#, 5x40#, 4x40#, 4x45#, 3x50#

7 burpies (I realize now that I was at 8... so tomorrow I'm gonna add one : if I don't get more intelligent from my training at least I was in better shape !)

I still can't believe that I was cranking 3x50#... that 50 is HEAVY when it hangs between your legs ! I'm getting closer to my goal of 55# on rings (I should try it out actually... next time I do rings, I might be at 55#).

Now 16hrs after my WOD, I'm feeling the soreness of my chest and triceps from the dips !

Sidelines progress

Saturday 2008-08-30
1 Burpie
6-4-4-3-3 pullups

Sunday 2008-08-31
No burpies
6-4-4-3-3 Pullups
Thrusters

2008-09-01
2+3 burpies
6-4-4-3-3 Pullups (3 pullups w/ 20#, 3 pullups w/ 25#, almost missed last rep)
Cleans/Presses 95# x6 then 4, 4, 3, 3, with 115#

2008-09-02
4 Burpies
6-4-4-3-3 (3s done as L-Pullups)

2008-09-03
0 Burpies
6-4-4-3-3

2008-09-04
5+6 burpies
6-4-4-3-3
k2E 2x10, clean practice

2008-09-05
7 burpies
6-4-4-3-3
Power Snatch 2-2-2-2 (95#-115# sloppy form-95# sharp-105#good)

New 'sidelines' training

On Saturday 2008-08-30 I decided to try a new hybrid probram besides doing as many Crossfit Langley WODs as possible. Here's my plan for the next 15 weeks :


Sidelines Training

I decided to combine the 100 Burpies challenge (a lot of Crossfit Langley crazies are doing it so why not me) with the 'Recon Ron' pullup program.

Burpies Challenge explained
This challenge is easy on paper. How fast can you complete 100 burpies. Day 0 : Do 100 burpies for time. Then starting at day 1 with 1 burpie, add 1 burpie per day until you reach 100 burpies on the 100th day. Easy enough... yeah RIGHT !

Recon Ron program
This one is gonna be hard I think. It calls for a set number or pullups in 5 sets, every day for 2 weeks on the same plateau : For example I started at Step 10 : 6-4-4-3-3... that is 20 pullups per day every day... then you just to step 11 for two weeks (6-5-4-4-3 : 22 pullups) and so on. Look it up on the internet... it's a valid "grease the groove" program in my opinion !!!

The first problem I encountered with this MIX is that it's hard to split 100 days in 7-days weeks. So my plan will be to take a break of burpies every 20 days (5 breaks total = 105 days = 15 weeks, I'm a genius). Since the numbers are not too high for the pullups I will attempt to complete them EVERY day, but I will try to monitor my body and back off a few days if I notice any signs of over-training. I will be focusing on perfect form in the first weeks since I know that after a few weeks, the numbers are going to be hard to hit with perfect form. I'll keep my progresses posted here so I know where I'm at !

Rule # 1 : perfect form
Rule #2 : if I don't complete the reps for one day, I have to catch up the next day
Rule #3 : KEEP TRACK (I'm writing this 5 days into the program and have a hard time remembering !

Here it is... Will post my progress as much as I can.