A. Power Clean + Mid Hang Clean; 1.1 x 5 @ 70%; rest 2 min
Jake - 135lbs 1.1 x 5
B. 2 Jerk Balance + 2 tall split jerk; 2.2 x 5; rest 2 min
Jake - 65lbs 2.2 x 5
C. Push Press + Power Jerk + Split Jerk; 1.1.1 x 4; rest 2 min
Jake - 95lbs, 115, 135, 145lbs
(5lb increase from last week)
Evening WOD:
Opted for something fun instead of the VERY challenging OPT WOD's. CHRISTINE!!! One of the Crossfit ladies that I struggled with in the past because of the deadlift. Crushed by old PR by 3+ minutes.
Before we get into the double WOD, I have to give some birthday shoutouts.
Happy Birthday to my daughter Addison! Happy 2nd birthday sweetie!
Happy Birthday to my boy Rando! May you be blessed with plenty of burpees!
AM WOD:
A. 2 Mid-hang muscle snatch + 2 snatch balance; 2.2 x 5; rest 2 min
B. Power snatch + mid-hang snatch; 1.1 x 5 @ 65%; rest 90 sec
C. 3 snatch push press + 3 OHS; 3.3 x 4; rest 2 min
(2 sec hold top of each press; 2 sec hold in bottom of each OHS)
PM WOD
Jake Rx'd
A. 75lbs/80lbs/85/lbs/95lbs/100lbs
B. 90/90/90/95/100
C. 95/95/95/100
Got a little busy at the fire house today, so I wasn't able to get a full WOD in. However, I'm very excited to say that a co-worker of mine completed her first WOD.
Felt like a bus hit me when I woke up this morning. Yesterdays double WOD got me pretty good. By the afternoon I was fine. It's been a while since I benched or deadlifted. Very happy with the bench. Also very happy that I'm benching more than my body weight for reps. It's been quite some time for that.
Going to the firehouse in the AM.
Bench Press
5 reps @ 75% - 140lbs x 5 reps
3 reps @ 85% - 160lbs x 3 reps
1+ reps @ 95% - 185lbs x 5 reps
Deadlift
5 reps @ 60% - 210lb x 5 reps
3 reps @ 70% - 245lbs x 3 Reps
1+ reps @80% 270lbs x 5 Reps
AM WOD
A. Power clean + mid-hang clean; 1.1 x 5; rest 2 min – 65%
B. 2 Jerk balance + 2 tall split jerk; 2.2 x 5; rest 2 min
(light - work perfect positions)
C. Push press + power jerk + split jerk; 1.1.1 x 4-5; rest 3 min
(Build up to heaviest possible PP; when fail on PP, try to make PJ and SJ; try to do about 4-5 good work sets)
Jake - Rx'd - fail....way too busy at the fire house today. I never got a chance to do a WOD. Too many fire calls...
Sunday, August 22, 2010
Crossfit Fire's Firefighter Challenge:
WOD
For time complete: Wearing Firefighter gear & Airpack - breathing air
18 Ball Slams, 30lbs
9 Tire Stepups, 24" Hold 1.5 Pood Kettlebell and 10lb Sledgehammer
12 Ball Slams, 30lbs
6 Tire Stepups, 24" Hold 1.5 Pood Kettlebell and 10lb Sledgehammer
9 Ball Slams, 30lbs
3 Tire Stepups, 24" Hold 1.5 Pood Kettlebell and 10lb Sledgehammer
50m Run, while carrying both a 1.5 Pood Kettlebell and 10lb Sledgehammer
20m Hand Over Hand Tire Pull, 90lbs
50m Run, while carrying both a 1.5 Pood Kettlebell and 10lb Sledgehammer
18 Sledgehammer swings, 10lbs
9 Burpee to Barrier Jump, 16"
12 Sledgehammer swings, 10lbs
6 Burpee to Barrier Jump, 16"
9 Sledgehammer swings, 10lbs
3 Burpee to Barrier Jump, 16"
50m Run
50m Forward Facing Tire Pull, 90lbs
Jake - 8:39 Rx'd
Inititally I wasn't too happy with my time. After video review, I'm pleased. I was the only firefighter to not have their low air alarm go off. I felt I was also one of the very few who wasn't laying on the ground after the WOD completely gassed. With that said, I probably paced WOD too much.
The weighted stepups gave me some problems. The bright spot of the WOD was the rest of the tasks. I felt I made up a ton of time in the rope pulls and burpees. GOD I LOVE ME SOME BURPEES!!!
PM WOD:
Back Squat:
40% x 5 reps -100lbs
50% x 5 reps - 125lbs
60% x 5 reps only - 150lbs
Standing Press:
40% x 5 reps - 45lbs
50% x 5 reps - 60 lbs
60% x 5 reps only - 75lbs
This is supposed to be day 14 of paleo + zone. Ummm....yeah about that...
Where do I start? I got though 8 days and then I fell apart. First it was a 2 hour cheat window on Saturday night and that I feel really got the ball rolling. Sunday the diet was pretty good minus the 3 pieces of German Chocolate Cake. I also forgot my almond butter & fish oil at home. Zero healthy fats were consumed for 48 hours.
Monday, the diet was going ok minus Sushi. Tuesday, the diet was horrible. 3 Dunkin Doughnuts, HUMONGOUS bacon cheeseburgers and french fries were consumed. My saving grace was that I brought some broccoli and almond butter with me to work. I measured out the cheeseburgers and they were 12 protein blocks worth.
Jake, what happen? Let's just say when you're at the firehouse, paleo and zone are completely foreign. That's not to place blame. It's my fault and I take full responsibility for my actions. I need to be the leader when it comes to dietary intake of my co-workers and myself.
What did I learn from this? I got away with crap food for one day and even two days. Then it hit me. Folks, it's OK to cheat hear and there. Be strong! Don't let the cheat ball keep rolling.
I've eaten like crap, haven't foam rolled, haven't ice bathed and I haven't been getting good sleep. Skippping those items and wanting to perform at an ELITE level, just will not happen.
I have a Crossfit Competition in less than 96 hours. Well I know what I have to do. You'll be able to tell on Sunday afternoon, if I've been pampering my body like I'm supposed to.
Going to the Firehouse today. Let's hope we aren't as busy as we were Saturday and Sunday. Still not fully recovered from the little sleep. I'm such a baby when it comes to sleep. It's probably my favorite thing to do.
Contemplated a rest day but went ahead and worked on the overhead press.
75% x 5 reps
85% x 3 reps
95% x 1 or more reps
No barbell at work, so used dumbbells.
40 lb x each arm (80lbs total) - 5 reps
50 lb x each arm (100lbs total) - 3 reps
55 lb x each arm ( 110lbs total) - 5 reps
The day wasn't too bad, but Saturday night was a busy night. 3.5 hours of sleep and working 24 more hours on Sunday.
I did manage to get a 2 hour cheat meal window in though. I did it after I had a quality dinner. Thankfully, I was stuffed from dinner and only ate some of this stuff. It wasn't really as enjoyable as I would have liked it to be. I actually felt like a cheater.
I've been Crossfitting since Jan. 2009. I didn't attempt Paleo until March 2010. I liked the results of Paleo and dropped a little more than 15lbs. I went from 195lbs to 177lbs. That lasted about 2 months. I felt much weaker, but that's also quite a drastic drop in weight in my opinion. Yes, some of it was fat, but some of it was muscle.
I tried 3 weeks of GOMAD (Gallon of Milk a Day). I went from 177 back to 189. Felt much stronger, but slower and tired. Gave up GOMAD and went to 184lbs.
Now for Paleo Zone:
I've been on Paleo+Zone for the last 6 days. I've lost 3lbs and feel amazing. My physical appearance is the best I've seen it. More details to come...
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