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CP Fitness

090223

For Time:
21-15-9
Back Squat 185/125 lbs
Ring Dips

Time: 8:56



and ice cream.

20090222 REST

090221 Parkour and climbing

Parkour/Free running at Primal Fitness - 2 hours of running, jumping, vaulting, QM on beams (awkward) and bars (scary and awkward), and cat leaps. Fun.

Climbing at Sportrock - about an hour.



Finished leftover pizza. It didn't affect me too bad - I had it between parkour and climbing.

Body is now feeling totally wrecked.

090220 "Cindy"

Cindy
Max rounds in 20 minutes of:
5 pullups
10 pushups
15 squats

Total: 20 rounds

Compare to 081209, 081104, and 080819 (first day of Crossfit)



Felt awesome today. A little extra sleep. Really happy w/ my performance on Cindy.

Rest-ish day tomorrow. After talking to Curtis today, I'm considering going to a more strict 3 on, 1 off, schedule. Do rest days actually have to be "rest" days? What about sports? These are the things that keep me up at night.

20090219 Climbing

Sportrock - fast forward 2 (turning) - class 2 - two hours.



Way hungry today - all day. Had to eat lunch a little earlier, so then I had to eat dinner earlier, and by the time I was done climbing, I was starving. I seriously considered chocolate chip cookies and ice cream, but went with a second dinner instead. Big winner.

090218 Elizabeth

“Elizabeth”
For Time:
21-15-9
Squat Clean, 135/95 lbs.
Ring Dips

Time: 11:20

Compare to 081223, 081121, and 080923.

090217

3 Rounds time:
1 minute Ball Slams, 20/15 lbs
1 minute Sit Ups
1 minute Medicine Ball Cleans, 20/16 lbs
1 minute Double Unders

Total reps: 393

Spent some time on handstand pushups pre-wod. Then C2B pullups post-WOD.



Little bit of a carb hangover today - so I wasn't feeling that great most of the day. Once I got moving in the warmup I felt pretty good, and the WOD wasn't bad.

090215 Climbing

Climbed for about an hour.

090214

Three Rounds:
Run 1/2 mile
50 air squats
Time: 14:49

090212 Climbing

Indoor climbing. 2 hours.
First FF2 class.



AGAIN, I went over on protein at breakfast. wtf. and I forgot to check BW.
Also pissed about lunch. Mandatory luncheon - not good. Felt good climbing, but I'm feeling pretty destroyed from the last two day's wods.

090211 Fran

“Fran”
For Time:
21-15-9
Thrusters, 95/65 lbs
Pull-ups

Time: 6:37

Compare to other Fran-ish WODs.

This was my first time doing Fran as prescribed. I was really hoping to finish under six minutes - didn't happen, but I'll go ahead and blame that on yesterday's Barbara. Also, I'm consistently not getting my head through on the thrusters... will devote some time to getting that straight in the near future.



1 over on protein accidentally. Still feeling good.

090210 Barbara

“Barbara”
5 rounds for time, rest 3 minutes between each round:
20 Pull-ups
30 Push-ups
40 Situps
50 Squats

ROUNDS: 2:47, 3:42, 5:31, 5:44, 5:20
Total time: 23:04

Barbara - Oct. 6, 2008: 4:30,5:20,9:30,9:50(F),NO ROUND FIVE… TOTAL: 29:10

Last time I was 6 minutes slower than today, and I quit during the fourth round because I didn’t want to pass out, or vom, or pass out and vom. Big improvement.

Felt great all day, and destroyed the WOD. Though, after I finished, I did get the feeling that I was literally going to die.

090209 REST

I was feeling last nights cheat meal all freaking day. Not good.

090208

30 Squat Clean and Jerks, 155/100 lbs

9:42
7 reps w/155, then down to 135. judging from my time, i probably should have only scaled to 145, but I was having some significant shoulder pain - from climbing yesterday, i'm sure - and didn't think it was a good idea to push it.



Did not feel good going into the WOD today at 1800. No surprise there. Driving a lot of the day, and I didn't prepare food before I left. When I finally did get home, it was too close to the WOD to have a full meal. Consequently, I was starving after running errands post-WOD, and the pizza craving was strong. We'll see how I feel tomorrow morning after today's mess. Up until this evening, I had not eaten a real cheat meal since 27 Jan.

090207 Climbing

Lots of climbing.



Short 3P, 4C, 3F.

Out of town. Getting slightly better at traveling w/ the zone, but still not great. Wasn't able to weigh myself today. Performance was strong.

Also had some ice cream at the end of the day, and then passed out.

090206 overhead squat

Overhead Squat
3-3-3-3-3
Rest
10-9-8-7-6-5-4-3-2-1
Kettlebell Swing, 1.5/1 pood
Box Jump, 24/20 inches

OHS, compare to 081124
95,95,115,130 (PR),145(F)

Time: 6:59 (1.5 pood kettlebell, 30inch box)

Felt great all day. 2 short on carbs

090205

5 Rounds of:
1 minute row
1 minute Double Unders
2 minutes rest

348

20's and 21's on the row.



really tired around 7:45. it has got to be the sleep. going to try to keep better track of that, and try to get more of it.

a little over on the protein and carbs today. probably didn't have to have it.

090204 REST

Decided that climbing on rest days was not a good idea, so today was actual rest.



a little hungry at 2200.

090203

“Eliziane”
For Time:
21-15-9
Deadlift, 225/155 lbs
Ring dips

6:16

unbroken first and last sets of deadlift
broke the middle set twice
ring dip sets were all broken up



Felt good today, and I felt great during the WOD.

090202

For Time, 7 rounds of:
1 Clean, Bodyweight (165lbs)
3 Handstand Push-ups
5 Box Jumps, 30/24 inch (30 inch)

6:15



0745 really tired, probably still waking up.
felt good overall. starving post-wod.

090201 "Helen"

"Helen"
3 rounds
400m run
21 kettlebell swings (1.5 pood)
12 pullups

Time: 11:42

First WOD w/ chest-to-bar pullups. Need to work on it.



Felt really good throughout the day. Pretty hungry just before dinner, but fine otherwise.

090131

REST



felt great most of the day. passed out at 1900 for about an hour, which was a little weird.

trying to be a little more reasonable w/ the fat today, i got rid of most of the full-fat mozz on my meatza.

090130 The Chief

“The Chief”
Max rounds in 3 minutes of:

3 Power cleans, 135/95 lbs

6 Push-ups

9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Total: 5,4,3,4,4

Totally winded towards the end of the second round, and had to slow down the pace. Felt really solid going into rounds 4 and 5, and it seemed like my speed in round five was dictated far more by my muscle fatigue than by my lack of oxygen. Those squats BURNED.



*For the meatza, I used the recipe here. The lady was nice enough to lay out the macronutrient value, so it enabled me to get a really good guesstimate of what I ate: however, it is worth noting that she counted everything by it's true value, unlike how most of us count it in the zone, I think. So I attempted to count it up right, without counting the fat in the meat or the protein in the full fat cheese. So, the count for the day is ROUGHLY... 1.9P above target, 4.17C under target, and 9F above target.

Most importantly, the meatza was righteous. The "crust" could definitely use a little more salt and pepper than is called for in the recipe, and next time I'll be throwing pepperoni on it.

0730 feeling good

1000 still feeling good, plenty of energy, not hungry.

1130 - hungry now. felt great all morning.

1230 - feeling really full and slightly lethargic.
1830 - post-wod, great, but hungry
2200 - just full.

090129 Heavy Fran

For Time:15-12-9

Thrusters (135lbs)

Pull-ups (45lbs)

27:04

i was really happy to get through all the pullups but, like the roommate said, this was a suckfest.

also, on the thrusters, there were a bunch of times i didn't get my head through, and only reached full arm extension as the bar was moving forward, and i subsequently dropped the bar. i figured they counted, b/c i did get to full extension, but it's definitely weak.

a little sleepy around 0800.

tired at 0900.

1330 feeling GREAT.
1400 super sleepy.

7hrs sleep last night.

090128 deadlift, split jerk

Deadlift

1-1-1-1-1-1-1

Split Jerk

1-1-1-1-1-1-1

DL 315, 400(F), 385 (PR), 390(F), 335, 335, 335
SJ 135, 155, 180, 190, 195, 200, 205 (F)

i did 380 the last time we did 3x3 deadlifts, so i didn't think 400lbs ONE TIME would be stupid. i think some of it was in my head, thinking about the fact that it was 400 lbs, but most of it was in my back.

really need to get lower on the split jerks.

started getting hungry at about 11am.
a little tired and hungry at 1500
majority of the day I felt pretty good.

090127 Climbing

2 hours at the gym

and a test run on the diet data imbed...


i was travelling today - ended up eating some beef jerky and pistachios - too busy driving to block it out.

090125

For Time
40 Pushups
5 Push Jerk, 115/85 lbs
30 Pushups
10 Push Jerk, 115/85 lbs
20 Pushups
15 Push Jerk, 115/85 lbs
10 Pushups
20 Push Jerk,115/85 lbs

Total: 17:24

090124

10 Burpees
30 Double Unders
Complete a round every 3 minutes until you cannot complete a full round in the 3 minute time limit. If finish before 3 minutes has expired, rest until the completion of the 3 minutes. Reduce the time by 30 seconds every 5 rounds. If you cannot complete five rounds with each round under three minutes, complete 5 rounds at your own pace.

14 rounds

made it to 28 double unders on round 15.

090123

Front Squats
10-10-10
Rest
3 rounds of:
1 minute Ball Slams
1 minute sit-ups
1 minute Rest

FS: 145,165,185

191 reps

090122

10 rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.

TOTAL:

45 minutes. About 45 sets.

Rounds 1-2 as rx’d. Rounds 3-10 w/ 25lbs barbell. Rounds 9 & 10 all kipping pullups.

090114 "Quarter Gone Bad"

“Quarter Gone Bad”
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds


Total 59

subbed 35 pound dumbell on pullups

090113 Deadlift, Bench Press, Climbing

Deadlift
3-3-3
Bench Press
5-5-5

BP: 165,175,180
DL: 315-380(PR)-365(F)

Compare to 081230.

Went to climbing gym for 2 hours after the WOD. My fingers hurt.

090112 REST DAY

Finally, shoulders getting back to normal.

090111 REST DAY

Shoulders STILL really sore. Doesn't feel right - might need another day.

090110 REST DAY - CLIMBING

Realized that my shoulders were super-sore. Definitely need another rest day.

090109 Squat Clean

Squat Clean
3-2-2-2-1-1-1-1
115-135-155-165-175-185-195(F)-195(F)

090108

For Time:
15-12-9
Pull-ups
KB swings, 2 pood/1 pood
Dips

6:44 as rx'd

090107 BS 3x3 and Mini "Diane"

Back Squat
3-3-3
Rest

Mini “Diane”
15-12-9
Deadlift 225/155 lbs
Handstand Pushups

BS: 250-270(PR)-270 Compare to 081223.

Mini Diane: used abmat for last 6 handstand pushups, rx'd DL

12:44

090105 "Larry"

“Larry”
5 Rounds for time:
7 155 lbs Hang Squat Cleans
10 Burpees

subbed 115lbs
Total: 9:58

090102 Death by Pullups

1 the first minute, 2 the second, 3 the third....

15 rounds, plus 9

Compare to 080919

090104 "Ferrell"

5 rounds for time of:
5 95lbs Shoulder press
10 95lbs Push press
15 95lbs Push jerk

95lbs first 2 rounds, 75lbs last 3.
19:00ish