Monday, September 28, 2009

I am Unbreakable

I thought it was cute to see everyone writing in their binders today so I had to take a picture

Monday's WOD

Should press 3-3-3

then "I am Unbreakable"
(complete everything unbroken, if not start over on that movement)
20 db thrusters (20#)
20 cleans (25# plate, mod for pull ups)
20 sit ups
4 double unders
20 knee push ups
20 kettle bell swings (35#)


Those damn double unders almost broke me. Colin said to do 3, I wanted to be ambitious and try for 4. Next time I'll listen. I probably spent close to 4 min on that one part. Everything else was unbroken the first try.

Grass fed meat is the best, but if you cant find it or its too expensive make sure its lean.

Sunday, September 27, 2009


Mom, Robb Wolf, Darcy, Me and Craig
Yesterday my mom, Katie and I, joined by fellow CFV members Darcy and Craig, went to Robb Wolf's Nutrition Cert. I already had a pretty good understanding on the Zone (I should after doing it for 8 months) and I knew the foundations of the Paleo diet, but the cert really taught me a lot. Before I knew what to eat and now I have a better idea of why we need to eat that way. I could go on forever about what I learned so if you have any questions just let me know.
Before I was doing a pretty strict zone (11 blocks, most meals I would take away one carb and replace it with 3 fat blocks). I've been eating pretty close to Paleo but there are some things I want to change. I'll give it a try for a month and see how things go and if I need to reevaluate.

Changes I need to make:
  • zero dairy, not even in coffee
  • no zone bars
  • no more weight/measuring, but be sure to get a good hunk of meat, lots of fruit/veggies and some fat with every meal
  • post wod- proteins and carbs, little to no fat
  • try to take fish oil regularly (2 at breakfast/dinner, I should be taking more according to Robb, so we'll see how this goes)
There's probably more that I cant think of now but I'll adjust as needed. I'll post back about how everything is going. I'm also going to try to start posting some sort of "health note of the day" at the bottom of my posts.

Sunday's WOD

500m row
155.6 (PR)

then max double unders
8 (PR)

I just did the row on the 18th and got 157.3, I'm super happy with my time today, especially because I'm just getting over a cold.

It takes about 2 weeks for the gut lining (breaks down food so it can be absorbed, gluten creates an autoimmune response causing gut irritation which affects sleep and recovery) to heal.

Friday, September 25, 2009

Football Gone Bad

Friday's WOD

Football Gone Bad

3 rounds (1 minute of each) of:
thursters (mod jumping squats to bar) - 14, 13, 12
20" box jumps - 18, 14, 14
double unders - 2, 6, 8
push ups (hands on 16" box) - 14, 11, 10
pull ups (1 arm snatch 20#) - 15, 13, 13

Total: 177

My hand is still hurting when I have to grip anything, it sucks. I'm not quite sure what's going on with that but I'm going to take it easy for a while to see if it gets better.


Monday, September 21, 2009

sprints and more

Monday's WOD

4 X 200m sprint with exactly 2 min between efforts
:38, :40, :41, :45

then 21-15-9 of:
one arm SDHP (35# kettle bell)
burpee box jumps (18")


Burpee box jumps are hard!!

Friday, September 18, 2009

Push Jerk and 500m

1-rep max push jerk
103# PR

500m row

Last push jerk was 95# and I wanted to get at least 100 today. I need to be more explosive though, I know I can do more. This was my first time doing the 500m row. I went around 1:55-2:00 for the first 3oom then as hard as I could for the last 200m. Man, its crazy how much that can wear you out!


Tuesday, September 15, 2009

OHS and DU's

Tuesday's WOD

1 rep max overhead squat

then max double unders

Previous best OHS was 55#, and previous du's was 1! Today was fun!

Monday, September 14, 2009

AMRAP Wall balls and Pull ups

Monday's WOD

AMRAP in 15 min of:
10 wall balls (14#, 8ft)
10 pull ups (red band)

6 rounds + 7 wall balls

Last time I did 9 rounds + 10 wall balls (10# @8ft, green band). The wall balls were hard today. Pull ups were pretty good until the last round, the chalk was really far away and my bar was all sweaty.


Saturday, September 12, 2009

Crossfit Total!!

Saturday's WOD

Crossfit Total

Back Squat: 160
Shoulder Press: 60
Deadlift: 185

Total: 405!! (PR)

I was just looking at the last time that I did this and the only thing that went up was my back squat. In March, it was bs:123, sp: 58 and dl: 183. I'm still super excited about this!! Thats a huge PR on my back squat. I just have to work on the other two and I'll be in the mid/high 400s next time. Oh, and if you're thinking about getting weightlifting shoes, don't think, just do it!


Thursday, September 10, 2009

Snatch Push press +

Thursday's WOD

Snatch Push-Press

then 6 rounds of:
3 Shoulder to over head (75#)
6 Chest to bar pull ups (red band)
9 Clapping push ups (knees)


Those snatch push presses were scary coming down. I got myself once pretty bad on the first 85#. I felt really good with the pull ups today, I think I did at least 3 rounds unbroken.


Tuesday, September 8, 2009


Arch Rock, Point Reyes

Tuesday's WOD

5 Sets of:

A1: High Bar Back Squat @ 30X0; 4-6 reps; 10 sec rest

A2: DB Walking Lunges @ 1010; 6 reps/leg; 10 sec rest

A3: Jumping Squats; 10 reps unbroken; 120 sec rest

A4: Laying down rope climb X 3, 30 sec rest

A5: Kipping Pull-ups; 15 reps; 120 second rest

A1: 85,90,95,100,105
A2: 15,15,15,20,20
A3:10 unbroken
A4: laying down rope climb x 3
A5: 15 red band

It felt good being back after school and going out of town. I got a pull up pr in the first round with 15 unbroken on the red band.


Tuesday, September 1, 2009


Tuesday's WOD


1000m row
50 thrusters (33#)
30 pull ups (red band)


I'm getting closer to those pull ups. This was a hard one today. The thrusters felt heavier than I thought they would.