Crossfit???

We have an 80+ yr old man at my gym, so age and shape are not factors. It's a mind set of whether you want to do it or not. All things are scaled to ability.

 

I think I'm going to hit it again on Sunday. Going to my buddies box and try and help him pace it out during the wall balls. I want to get a couple more muscle ups. This was the first time I have done them in a WOD. My goal is to get 245 now, but still stoked with my 241.

 

I missed 12.4 b/c I was down in PR Oh well. The trip was epic and worth missing the wod

Ran 5k yesterday and got back to CF today.

3x7: 115 Hanging Clean

5rd for Time:

12 Ring Dips
15 Box Jumps (24)

I had to work around some stuff here. I did this one at my regular gym. As a result I had to use regular horizontal bars for the dips. So I made it 15 instead of 12. Thought that was fair?
The only other problem was the distance I had to cover between the dip location and the box jump location. It took about 8-10 seconds to cover the ground between the two spots.
Anyway, excuses aside; 10:26

 

Had a good WOD today. Strength was 20 min to find a 1 rep max snatch. Was able to get 150, that was a 15 pound PR for me so super stoked with that.
WOD
8 min AMRAP
3 Thrusters @115
6 Chest 2 Bar Pull ups
9 Box Jumps at 24"
Was able to get 6 full rounds. My grip was gone after 3 rounds so the Chest 2 Bars slowed me way down. Plan on taking tomorrow off then hitting 12.5 on Thursday.

 

12.5 tonight....

I ended up with 84 and one rather large tear in my right hand

 

Did 12.5 at noon today and got 72. I went out a little too hard and struggled at the end. I went and bought batting gloves for the WOD today, because my hands are still garbage from 12.3. Im stoked though I did this WOD a couple months ago and got 54 so I improved big time. My goal going into today was more then 70, so I'm happy.

 

AMRAP:

2 mins 53# KB Swing
2 mins Double Unders
1 min 53# KB Swing
1 min Double Unders
2 mins 53# KB Swing
2 mins Double Unders

-----------------------------

250

 

We had a good one today. Strength was 7 sets of 1 rep on Front Squat. Got up to 240 pounds, had more in me but I was sore.
WOD
1000m row
75 Wall Balls 20lb ball
50 Hand release push ups
250m row
My time was 12:51. The push ups were terrible. By then end I was doing sets of 2. Good WOD though, then went for a surf after. Not a bad way to spend our Hawaiian holiday.

 

Fight Gone Bad!

301 total reps.

 

Nice, I've yet to hit the Fight Gone Bad.
We had a good one today.
We did skill work with box jumps. I was do sets of 15 on a 30" box working on my rebounding box jumps. I have to say since I started Crossfit my vertical jump is ridiculous. Was playing pick up b-ball games the other night and was able to dunk ridiculously easy. Even hit a 360 dunk too, I maybe white but I sure as hell dont jump like it.

WOD: 12 minutes EMOM (Every Minute on the Minute)
4 Deadlifts
8 Burpees
The RX weight was 275, but my back had been sore so I went with 205. Pretty good little WOD, the burpees were getting rough on the last couple sets. But it was all good.

 

It's brutal! I dont lay on the ground after many wod's but this one I basically collapse afterwards lol.
So are we gonna see you in the next nba draft then?

 

Haha I wish. I'm just a rec league superstar, that can jump thru the roof. I'm only 6'3" but that makes me a giant out here on the islands. So i'll take it.
Also PR'd in our WOD Tuesday, we did 20 mins to find our 1 rep max at Clean and Jerk. My previous PR was 190 and I was able to get 200. That was with a full squat clean too. Our coach was making me to full squat cleans to work technique. I can power clean up to 225, by the time I tried 205 my legs were toast.

 

Oh man, did a double WOD today. Strength was 5 sets of 3 on back squat. Stopped at 245.
First WOD
21-15-9
Back Squats Rx was 225, I went 185
KB swings 70lb
My time was 9:46, legs were feeling spicy afterwards.
The second WOD was the WOD programmed for our coach, Elyse Umeda. Shes competed at the Crossfit Games the past 3 years.
It was 3 rounds.
400m run
50 Double Unders
400m run
500m row
3 minute rest.
My times for each round were 6:55, 6:22, and 6:42. It was a fun one, my doubles weren't the greatest but I flew the run and the row.

 

Barbara. Man did I ever fuck this one up...in a bad way. Dont know what happened but I felt like garbage.

Including the 3:00 rest intervals, my total: 45:04

w/o rests, times were:
3:46
5:39
8:50
6:46
8:03

 

I have been doing Crossfit for about two months now, I am hooked. Still learning technique on a lot of lifts. The question I have, How are your diets? do you follow the Paleo eating style?

 

Ouch, I'm not looking forward to this WOD, I think it may get scheduled this week at our box. I hate pushups with a passion. They blow me up so fast.

I've been strict Paleo for the last month and a half. Our Box did a 50 day challenge and we end this Thursday. I've noticed significant changes. I'm leaner and more defined. I dropped about 10 pounds after two weeks and have put back on a couple pounds since. Also my metabolism is super high now. I am constantly eating and my weight has stayed the same. After the first week it became real easy and the cravings for bad food went away.

 

My diet is more primal than it is paleo. Paleo is way too strict imo. (primal blueprint is a very good book) Either way, I still do a lot of endurance mtb and triathlons so I need some extra glucose. As a result, I mix in a small amount of grains (muesli for breakfasts, every so often I'll indulge in a sandwich on a 7 grain or wheat bread, etc). I do eliminate bread as a side on all occasions, only brown rice pasta about 1x/2weeks, absolutely no soda or sweetened drinks (incl artificial sweeteners) etc etc.
Lunch is a salad, 4 out of 7 days a week. Dinner is almost always meat and vegetable.
Hydration is only with water (well, aside from my fig vodka and clubs or a beer )

Hows your numbers from the dr? everything in check or do you have numbers in the "high" range?
If you're looking to really obtain a shredded look, paleo/primal is the way to go. I just don't believe that it is the only way to go for optimal performance.

 

Great WOD today.
3 rounds
75 Double Unders
50 Box Jumps @ 24"
25 Push Press @115
I did it in 17:11. Super tired after this one, but this one favored me. Box jumps were super easy and just had to fight thru the presses. I need to get a new jump rope though, mine is just a little small for me. All in all definitely a good WOD, then hit up plate lunch truck for 9oz of delicious steak. Cant beat that for a post WOD meal.

 

80% Paleo 100% of the time or Primal Youll see alot of results fast if you can stick paleo"ish". also try getting a shake in as soon as you wake up. seriously as soon as you get up, get into the kitchen and make one, or have one sitting by your bed with a bottle of water. getting protein in early in the morning will stoke your metabolism and get you going.

 

400m Run
21-15-9
Deadlift (185)
Ring Dip
Box Jump (24)
400m Run

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13:26