Crushing It!
Back on two-a-days.
Still picking my own WODs, which might not be the best strategy, but it’s what I’m doing.
Lots of strength training, overhead squats, pull-ups, bar muscle-up attempts… some runs. I even started messing with overhead squats on the inverted half-ball.
Today’s WOD
Four rounds of:
- 400 meter sprints (a little weak – but I am sore)
- 8.0
- 8.2
- 8.4
- 8.6
- 40 air squats
Total of 160 squats – aaargh.
I was sore today from the heavy strength training I’ve been managing this week, but I got through it. A little short run tomorrow with the wife, then I’m going to rest for the weekend, ready to kill it on Monday.
Weight: 199 today {sigh}
Diet: so-so…I am so hungry sometimes that I succumb to the ham/egg/cheese on wheat bread at the downstairs deli. It’s just so damn good and I can rationalize the hell out of it on the way down. Lots fruit, nuts, and my steak salads. At dinner, one meat, one salad, and maybe a “bite” of carbs (potato or pasta)
FWIW – ran on a belly full of pasta and actually enjoyed it.
Reflect Day
Push-pressed 205 for a new max weight.
Have improved in bar muscle-ups, handstand push-ups, and overhead squats.
Have not been following the HQ WODs because of my recovery from the 50K, however, I plan to start back tomorrow on official HQ WODs
Weight: I’m a little heavy, bouncing around 195-205 depending on when I weigh, but for some reason still ‘appear’ leaner. Clothes still fitting looser. I can’t figure it out.
Diet: I’ve been good this week. Lots of red meat, salad, and very limited refined carbs. (a couple of Pop-Tart meltdowns, but hey – I’m human)
Signed up for Climb Atlanta 2009 – and will do the event in full firefighter gear, one week from the qualifiers.
Continuing to Improve
My 50K trail race went very well, and I attribute much of mu ultrarunning success to my CrossFit training and CrossFit Endurance.
Back in the saddle. We’ll call today’s WOD just that…
WOD – Back in the saddle
- Overhead squats progressions up to 140lbs
- Handstand push-ups (up to 8 with some cheats)
- 21 kipping pull-ups
- 11 bar muscle-ups (with bench aid)
- Back extensions progressing with weighted ball, couple sets at 13 reps
Rest is No Fun
Rats.
I’m resting today due to an upcoming 31 mile trail race in the hills of Huntsville, Alabama this coming Saturday. This is where my love for multiple training disciplines overlaps.
There is just no way I can swing lunges a day and half before running a long trail race – especially since I’m feeling the last two days.
BUT, I’m still poking around. Staying loose and perhaps skills training a little this evening.
Weight: 194 this morning, back on track from the gluttunous weekend. Looks like I’ll be running at this weight on Saturday which is not optimal.
Diet: portion control is saving me because I’ve been forced to eat in a hurry, and not-so-wonderful. Sticking to my steak salads or sushi at lunch, a little fruit and nuts at breakfast, mid-day protein drink with water, and, for the most part, sensible dinner at night.
It’s not perfect, but as always, diet and nutrition is my nemesis – portion control is my best defense.
All this being said though, my physique continues to transform for the better. More abs and more obliques are starting to show which means a transformation is occuring, despite being over 190.
Checked Out a New CrossFit Class
My local YMCA does a CrossFit-like interval training thing on Mondays, Wednesdays and Fridays, and seeing as how I had to get up super early anyway, I checked out the class at 5:40 a.m. today.
WOD – Tabatas
Five rounds:
- tabata situps
- tabata deadlift high-pull with dumbbell (?)
- tabata mountain climb
- tabata thrusters
- tabata push-ups
Training notes
Yikes. This was tough after yesterday’s beatdown – and at 5:40 a.m. no less.
Ouch.
Went well, but the class is definitly not CrossFit and there were some serious issues with form. That being said, it was beneficial and a great workout. I might do the HQ workout this evening to stay on track.
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