Halloween Mash Up!
"Be impressed by intensity, not volume."
This is going to be a quick run down of my WODs from Oct 30th through the present...
Thurs. Oct 30th
WOD
"Linda" aka 3 Bars of Death...
Dead Lift 265
Bench Press 175
Clean 135
24:44
Fri. Oct 31st
WOD
3 Rnds
25 Wall Ball
30 Pull Ups
Time: NA
Sat Nov. 1st
WOD
Tabata Mash Up CrossFit Va. Beach
Push Jerk (95#)
Double Unders
61/61=122
Wed. Nov. 5th
WOD
100 Kit Burpees
100 Squats
Time: NA
Tues. Nov. 11th
WOD
5 Rnds
20 1 arm KB Swings (35#)
20 Double Unders
20 Burpees
10:59
Wed. Nov. 12th
WOD
As many Rnds in 20 mins
10 DB Thrusters (30#)
10 1 arm KB Cleans (35#)
20 Tire Flips (~150#)
7 Rnds
Fri. Nov. 14th
WOD CrossFit Va. Beach
45 mins Snatch work (65#)
Isabel
75# 4:39
Sat. Nov. 15th
WOD CrossFit Va. Beach
"Fight Gone Bad"
Reps...305
Wed. Nov. 19th
WOD Rota, Spain
100 Burpees
100 Squats
100 Box Jumps
100 Lunges
Time: NA
Thurs. Nov. 20th
WOD Rota, Spain
~1.5 Mile Run
75 HSPU
Time: NA
Back to the Unit
Mon. Nov. 24th
WOD
Three rounds for time of:
21 Knees to elbows
1 1/2 pood Kettlebell swing, 21 reps
21 Push-ups
15 foot Rope climb, 3 ascents (Subbed 15 Towel Pull Ups)
20 inch Box jump, 21 reps
21 Back extension
Walking lunge, 150 ft
31:07
Tues. Nov. 25th
WOD
Row 1000m
21 Thrusters (85#)
15 Pull Ups
6:14...2 min rest
Row 750m
18 Thrusters
12 Pull Ups
5:06...2 min rest
Row 500m
15 Thrusters
9 Pull Ups
3:35
Wed. Nov. 26th
WOD
As many Rnds in 30 mins
21 1.5 BW Squat Cleans (270#)
15 BW Dead Lift (180#)
9 Pull Ups
7 Rnds
Sat. Nov. 29th
WOD
3 Rnds
21 Push Press (95#)
15 SDHP (95#)
9 Box Jumps
Time: NA
Sun. Nov. 30th
WOD
"JASON"
22:23
Mon. Dec. 1st
WOD
Shoulder Press
1-135
1-155
1-160
1-165
1-170
1-175
1-180 Miss x2
Tues. Dec. 2nd
Rest Day
Wed. Dec. 3rd
WOD
"FRAN"
3:27 PR
Thurs. Dec. 4th
Rest DAy
Fri. Dec. 5th
PT Test
4 count Flutter Kicks in 2 mins 73
1 min rest...
Push Ups in 1 min 64
1 min rest...
Sit Ups in 1 min 75
1 min rest...
20' Rope Climb w/20# vest PASS
1 min rest...
Dips 30
1 min rest...
Pull Ups 17 (Dead Hang)
1 min rest...
Bench Press (BW minus 30#=155) 14
1 min rest...
80m shuttle run, stacking 3 blocks 18 secs
5 min rest...
5 mile run 41:05 (ran as a group till last mile)
2 mins rest...
100m Swim (Full uniform and boots) PASS
Sat. Dec. 6th
Rest Day
"Endurance, stamina, strength, and flexibility are developed through training, and these adaptations manifest as measurable changes in the body. Coordination, agility, balance, and accuracy are developed through practice and these adaptations come about through changes in the nervous system. Power and speed have equal requirements for training and practice."
I started Zoning the week of Thanksgiving. Bad week to start, but I did pretty well with the exception of Thanksgiving day. As of Dec. 1st I started actually measuring everything that I eat. True Zone.
I am going with Nicole Carols recommended 16 Blocks. I started that 1st week at 2x fat and was starving and felt tired, so I went to 5x fat after that. That feels pretty good. I get a little hungry every now and then, but not too bad. I have done 1 day at 9x fat just to see how it feels. I think that might have been a little much. I have a feeling I'm going to be happy somewhere between 6-8x fat. Only time will tell. I did PR again on FRAN even though it was only 1 sec. but I was a week after getting back from not really being able to train. I felt weak and my lungs burned that whole week, but I really think the diet kicked in and I stated feeling better and stronger after about a week. FRAN didn't really feel any easier (guess it never does) but it felt smoother, and I had much more in the reserve tank after completion. I recovered much faster. If you have not tried Zoning...try it...now!
Seville, Spain
HSPU Seville, Spain
"Intensity!"
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