And I'm back...

GO USA HOCKEY!!!

Well after a couple of days off, I'm back to blogging. It's been a busy few days, but I got some good workouts in and had a little fun in the mean time.

Thursday's WODs:

Strength:
Deadlift 5-5-5
275
275
275

Clean 1-1-1-1-1-1-1
(84%x1x7. 1 Min Rest between sets.)
205
205
205
205
205
205
205

WOD:
5 Rounds of:
45 sec. Row (cals)
15 sec. Rest
45 sec. Chinups (strict)
15 sec. Rest
45 sec. DB Power Snatch (#40)
15 sec. Rest
45 sec. AbMat Situps
15 sec. Rest
89 Cals, 31 Chinups, 111 Snatches, 131 Situps = 362 Total Reps

Friday's WODs: (at CrossFit Chicago...big thanks to Rudy and the crew there!)

No Strength Work

WOD:
30 KB Swings (#55)
30 Push Press (#75)
30 Box Jumps (24")
30 OH Squats (#75)
30 Pullups
30 Sumo Deadlift Highpulls (#75)
30 Cals on Rower
30 Front Squats (#75)
15:53
(This seriously kicked my ass! Work capacity past 10 mins is lacking a little!)

Saturday's WODs:

Strength:
Deadlift 15-15-15-15
135
165
185
185
(Still just trying to rebuild back strength and do deadlifts without being in pain.)

TEAM WOD:
In Teams of 3 complete:
3 Rounds:
30 Squats
30 Box Jumps (24")
+5 Cycles of:
6 alternating overhead lunge steps (#45)
5 Overhead Squats (#45)
-Team could only rotate once the team member on the OH Lunge/Squats completes their 5 cycles.
Me, Doug B & Joe K. - 21:14
(Awesome teamwork and a great effort all around!)

Overall it's been an awesome week. I got to see the new box at CrossFit Chicago and work with some great athletes there. I had the opportunity to work with a great team for our Saturday Team WOD. I got to have good times and a few cocktails with my CrossFit family at Yohanna & JJ's(Big thanks to them for hosting a great get together). And I got to eat some pancakes this morning for my cheat meal! Life is good!

Go Hard!

Teaching the CrossFit Kids how to Deadlift.

Today was another good day. I'm finding my motivation is coming very easily this week and I just want to crush everything. About 95% strict Paleo & good pre and post workout recovery work is paying off. Sleep could be a little better, but I blame that on the Lo-Carb Monster I drank yesterday...Doh!


Strength Work:
Split Jerk 3-3-3
185
190
195
(74-78% of 1RM)

WOD 1:
75 - #75 Thrusters
3:49
(This was about as hard as I can go on a WOD...it's nice to hit that intensity)

WOD 2: (Endurance WOD)
8 Min Row
2134 meters

Just a thought on CrossFit gym etiquette...
I've noticed a lot of members at CF Tri-Cities lately have been tearing down and putting away their equipment while others are still working on their WOD. In my opinion it's in the CrossFit spirit post-WOD to lay on the ground, catch your breath and if you have the ability to talk or clap, encourage the others still working around you. It seems discouraging and maybe a little selfish to tear down your bar and put it away while there are still people working. Remember guys, CrossFit isn't just about your workout, it's about the community and we need to foster positive relationships within that community. I think that may just start with a simple "you can do it!"

Back on Track

After a couple weeks of going through the motions in my workouts today was a solid jump back into things. Everyone goes through less than motivated weeks, especially during the wonderful winter months and I'm no exception. All I have to say is...motivation is a wonderful thing!

Strength Work:
Front Squat 3-3-3 (80-85%)
255
260
260

WOD 1:
30 Muscle-Ups for time
9:56
(This was my 1st attempt at 30 Muscle-ups ever)

WOD 2:
AMRAP in 12 Mins of:
5 Pullups
10 Pushups
15 KB Swings (#55)
7 Rds + 1 Pullup
(Stuck with butterfly kips until my hand ripped in the 6th Rd.)

Overall a good day for workouts.

Nutrition is back on track after the weekend (let's not talk about that lol) and I'm committed to at least 6 weeks with minimal dairy in my diet. Paleo + Dairy was nice for the winter when I was trying to get bigger and stronger, but I have a feeling that too much full-fat dairy has been a factor in my poor recovery. Besides that it's time to start running again and it wouldn't hurt to lean out a little with beach season approaching soon.

Here goes nothin...

This is the start of my journey to chronicle my life and lifestyle for my clients, friends, and fellow CrossFitters. The page needs plenty of work so be patient, but this is just the beginning.

NO CEILINGS!