Worked out at Crossfit Nasti today! Awesome experience!
WOD:
With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
65# - 6 rounds + 3
Oh wait! There's more!
I did my FIRST CONSECUTIVE PULL-UPS today!!! 2 in a row! OH YAH!
Did a great Bergner warm-up with a twist and got some tips on my pullups. Overall, an awesome experience! Thanks Nasti!
Food:
B: 1 egg, 4 slice bacon, applesauce blueberries
L: mixed veggies, 3 oz chx, 1 clementine
S: 1/2 cottage Chz, 1 c blueberries, almonds
Tuesday, July 28, 2009
7/27/09
WU:
800m "Indian" run
2 rounds Cindy
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)**10lb ball
Sumo deadlift high-pull, 75 pounds (Reps) **55#
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps) **55#
Row (Calories)
Score: 169
Way below my PR of 201 ,, not sure why, but I'll get it back up!
800m "Indian" run
2 rounds Cindy
Fight Gone Bad
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)**10lb ball
Sumo deadlift high-pull, 75 pounds (Reps) **55#
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps) **55#
Row (Calories)
Score: 169
Way below my PR of 201 ,, not sure why, but I'll get it back up!
Saturday, July 25, 2009
7/25/09
UF Cancelled Class - No WOD
Rich asked me to keep a food log for a week so here goes:
Day 1
Breakfast:
1 egg, 1/4 c cottage cheese, 2 slices bacon, 1/2 c blueberries, 1 c strawberries, 1 piece toast, butter, almonds (3 blocks)
Snack:
3 apricots, 1 oz chz, almonds (1 block)
Lunch:
Chef salad - 6 c lettuce, 4 oz deli meat, green pepper, tomato, 1 plum (4 block protein, 3 block carb)
Dinner:
3 oz chicken, green pepper, zucchini, yellow squash, olive oil (3 block)
*3 fish oil, vitamin e, multi vitamin
Day 2
Rich asked me to keep a food log for a week so here goes:
Day 1
Breakfast:
1 egg, 1/4 c cottage cheese, 2 slices bacon, 1/2 c blueberries, 1 c strawberries, 1 piece toast, butter, almonds (3 blocks)
Snack:
3 apricots, 1 oz chz, almonds (1 block)
Lunch:
Chef salad - 6 c lettuce, 4 oz deli meat, green pepper, tomato, 1 plum (4 block protein, 3 block carb)
Dinner:
3 oz chicken, green pepper, zucchini, yellow squash, olive oil (3 block)
*3 fish oil, vitamin e, multi vitamin
Day 2
Wednesday, July 22, 2009
7/22/09
SP 5x5
45-50-50-55f(3)-55f(4)*went up on my toes!
Mini Team WOD:
20 double unders (sub 60 su)
15 push press 45#
10 Knees to elbows
Team Amy/Rich 9:41
45-50-50-55f(3)-55f(4)*went up on my toes!
Mini Team WOD:
20 double unders (sub 60 su)
15 push press 45#
10 Knees to elbows
Team Amy/Rich 9:41
Tuesday, July 21, 2009
7/21/09
WOD:
5 rounds
21 thrusters, 45#
400m run
*3 rounds - Time 21:04
**Crabby people have to do crab walks.
5 rounds
21 thrusters, 45#
400m run
*3 rounds - Time 21:04
**Crabby people have to do crab walks.
Monday, July 20, 2009
7/20/09
WU:
800m run
10 shoulder pass thru
10 kip swings
10 body rows
10 push ups
10 over head squats
5 35# hang power clean
WOD:
Hang Power cleans 3x3
65-80-85F (1 rep)
Five rounds for time:
30 glute-ham sit ups
25 back extensions
Time: 11:17 PR
(Compare to 4/10 - 12:25)
Cool Down:
Muscle Up progressions
Food:
Breakfast: 3 egg omelet w/ veggies, 1 english muffin, 1 small fruit salad, hot tea
Lunch: 2 oz chicken, 1 oz deli turkey, 1/2 c blueberries, 1 clementine, 12 asparagus, almonds
Snack: cheese stick, clementine, almonds
800m run
10 shoulder pass thru
10 kip swings
10 body rows
10 push ups
10 over head squats
5 35# hang power clean
WOD:
Hang Power cleans 3x3
65-80-85F (1 rep)
Five rounds for time:
30 glute-ham sit ups
25 back extensions
Time: 11:17 PR
(Compare to 4/10 - 12:25)
Cool Down:
Muscle Up progressions
Food:
Breakfast: 3 egg omelet w/ veggies, 1 english muffin, 1 small fruit salad, hot tea
Lunch: 2 oz chicken, 1 oz deli turkey, 1/2 c blueberries, 1 clementine, 12 asparagus, almonds
Snack: cheese stick, clementine, almonds
Sunday, July 19, 2009
Saturday, July 18, 2009
7/18/09
WOD:
Shoulder Press 7x1
50-55-60-65F-65F-65F-60
*No PR today but matched last PR
*After a rough workout week, my body was very fatigued today
5 Min Max Pull ups
#31
*Really worked on grip so I don't continue tearing up my hands.
Food:
Breakfast: 2 whole eggs, 2 slices bacon, 1 peach, 1 piece bread, butter
Lunch: 3 oz deli meat, 12 aspargus spears, 1 apple, almonds
Snack 1: 1 oz deli meat, 3 campari tomatoes (~1 cup), almonds
Dinner: portobello mushroom "pizza"
Shoulder Press 7x1
50-55-60-65F-65F-65F-60
*No PR today but matched last PR
*After a rough workout week, my body was very fatigued today
5 Min Max Pull ups
#31
*Really worked on grip so I don't continue tearing up my hands.
Food:
Breakfast: 2 whole eggs, 2 slices bacon, 1 peach, 1 piece bread, butter
Lunch: 3 oz deli meat, 12 aspargus spears, 1 apple, almonds
Snack 1: 1 oz deli meat, 3 campari tomatoes (~1 cup), almonds
Dinner: portobello mushroom "pizza"
Friday, July 17, 2009
7/17/09
WU:
800m "Indian" run
2 rounds:
10 kte
10 back ext.
10 kb swings
2 rounds:
5 deadlift, hang clean, push press
WOD:
750m row
push press 45#, 25 reps
sit ups, 25 reps
deadlift 95#, 25 reps
box jumps, 25 reps
push ups, 25 reps
squats, 50 reps ** had to scale to kb swings, 25#, 35 reps due to intense soreness from yesterday's death by squat
Time: 19:47
I would like to do this WOD again for a better time. After the 150 push ups for time and death by squat yesterday, my body was very sore and I had a hard time on a couple of rounds.
Food:
Breakfast: Zone Crustless Quiche, 9 almonds, 1 apple sprinkled with cinnamon
Lunch: 3oz deli meat, 9 almonds, 1 green pepper, 1 apple
Snack: 1 oz deli meat, 3 almonds, 3 small campari tomato (~1c)
Dinner: 3 oz chicken, 2 blocks veggies, 1 block stir-fry sauce
*Felt very hungry today and upped it to 14 blocks. I ate a Clif Builder bar (3 blocks) for the extra meal.
800m "Indian" run
2 rounds:
10 kte
10 back ext.
10 kb swings
2 rounds:
5 deadlift, hang clean, push press
WOD:
750m row
push press 45#, 25 reps
sit ups, 25 reps
deadlift 95#, 25 reps
box jumps, 25 reps
push ups, 25 reps
squats, 50 reps ** had to scale to kb swings, 25#, 35 reps due to intense soreness from yesterday's death by squat
Time: 19:47
I would like to do this WOD again for a better time. After the 150 push ups for time and death by squat yesterday, my body was very sore and I had a hard time on a couple of rounds.
Food:
Breakfast: Zone Crustless Quiche, 9 almonds, 1 apple sprinkled with cinnamon
Lunch: 3oz deli meat, 9 almonds, 1 green pepper, 1 apple
Snack: 1 oz deli meat, 3 almonds, 3 small campari tomato (~1c)
Dinner: 3 oz chicken, 2 blocks veggies, 1 block stir-fry sauce
*Felt very hungry today and upped it to 14 blocks. I ate a Clif Builder bar (3 blocks) for the extra meal.
Thursday, July 16, 2009
7/16/09
UF rest day
Work on suck list:
push-ups
pull-ups
WOD
Death-by-Squat
20 rounds + 19 (229)
Food:
Breakfast - 1 whole egg, 2 egg whites, 2 slices center cut bacon, 1/2 cantaloupe, 1/2 c blueberries, 9 almonds
Lunch - 3 oz deli meat, 1 green pepper, 1 apple, 9 almonds
Snack 1 - 1 oz deli meat, 3 small campari tomatoes (approx 1 cup), 3 almonds
Dinner - 3 oz grilled chicken, asparagus, grilled onion, grilled eggplant
Snack 2 - 1/3 of a Clif Builder Bar
**Cheat - Someone at work brought me my favorite cookies for my bday .. I had to eat some. They were sooo good.
So glad to be back to weighing and measuring my food!
Work on suck list:
push-ups
pull-ups
WOD
Death-by-Squat
20 rounds + 19 (229)
Food:
Breakfast - 1 whole egg, 2 egg whites, 2 slices center cut bacon, 1/2 cantaloupe, 1/2 c blueberries, 9 almonds
Lunch - 3 oz deli meat, 1 green pepper, 1 apple, 9 almonds
Snack 1 - 1 oz deli meat, 3 small campari tomatoes (approx 1 cup), 3 almonds
Dinner - 3 oz grilled chicken, asparagus, grilled onion, grilled eggplant
Snack 2 - 1/3 of a Clif Builder Bar
**Cheat - Someone at work brought me my favorite cookies for my bday .. I had to eat some. They were sooo good.
So glad to be back to weighing and measuring my food!
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