January 12th, 2010

Sectional Prep:

AM: Power Snatch 5-3-3-2-2-1-1-1, Snatch Grip Deadlifts 3 sets of 5 @ 110% Snatch 1 Rep max

PM: Run 400m, rest 3 minutes, 3 rounds, max effort, then 5 sets of GHD sit-ups

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Combined into 1 workout:

Power Snatch 3-3-3

Snatch Grip Deadlifts 1 set of 5 @ 110% Snatch 1 Rep max

Rest 10 minutes, then:

3 rounds for time: Run 400m, 15 GHD Sit-ups

Comments

[Stephen]

Today at Crossfit Obsession:
5 rnds for time of:
Deadlift-15 reps ( i used 165#),Pushups-25 reps, Abmat Situps - 50 reps
Time: 17'40"

Herm: what's the latest on the PD?

[Herm]

Good work Stephen!That's a tonne of sit-ups!

No word on the PD, but I know they've had my packet for 1 week now. keeping my fingers crossed :)

[Cookie]

Stephen,,,,,,oooooh me likey that wod. Maybe i will do it this week and throw it in somewhere. GREAT TIME!!
Posted rowing sprints on yesterday's thread. BRUTAL! i NEED SUB 2s next time!
My sister/client came for her 2nd ever wod tonight. She has a VERY low self-esteem, menopausal and ordered to lose weight by the doc. We started talking Paleo last week. She impressed me tonight on the things she is picking up on!
Tonight she did 10 bws, row 250 - 2 rounds. She thought before even starting "I CANT do this!" I let her shake off the nerves, helped her pace and she did it in 5:33. I am so FREAKIN PROUD! The smile after she caught her breath said it all :)

[Gene]

Late wod because I was baking paleo cookies-will post recipe tomorrow...

Performance Menu:
Back squat - 90% 270=245 x 2 x 2
Snatch pull - 90% 149=135(of snatch) x 2 x 2
Power jerk - 80% 198=160 x 2 x 3

Goat deadlift strength progression:
Deadlift 240 x5x5

3 rounds:
500m row (sprint)
1:37, 1:45, 1:43

I'm still shaking from these... Was shooting for 1:40 on all, just couldn't maintain the pace!

[Herm]

Honey, you're doing wonders for Sis right now, and it's so much more than just physical health!

Gene, the first time I did the 3x500 sprints on the rower, I was gunning for the same and I failed miserably. The only saving grace was the 1:29 on the first round. Last week I tried 5x500 with 1 minute between and couldn't get much under 1:52 without the use of both legs.

You both inspired me to give it a crack again tomorrow with my one leg strapped in. I'm hoping for 1:45 for at least one of them!

[pokey]

Wow !

Cookie, Pony, Rebe, CindyJ, Tyler

Awesome new look to the Paleo chix blog/website

[pokey]

Gene- that's a teaser if I ever saw one. I'm drooling in anticipation.

[Cookie]

Thanks Pokey!! We will be messing around with a few designs over the next few days trying to settle on one so let us know what you think!
Today is my rest day!!!! Gonna do the snatch, runs/shitups tomorrow :)

[Cookie]

Not shitups... SITUPS!!! Jeeezus I make so many type-Os!!!

[Paul Casimir]

LOL!!!!!! Cookie ah ah ha ha I almost fell out of my chair.

Great progress with your sister, and great story about the mental part of getting on board with the WODs. You have to be part psychologist don't you!

[Kathleen]

Cookie- you are such a great motivator. Your client is very blessed to have you as her trainer. And the typo was too funny!

Stephen- report on the FD please...did you have your physical today?

Herm- thanks for the programming advice.

How do all of you find time to read and post on so many different blogs. I can barely stay online long enuf for this one.

yesterday wod:
20 db sdhp
20 chest presses 30#
walk 30 min

today wod: a.m.:
15 min recumbent bike
row 800 m
30 min elipical "fat burner" routine
30 min treadmill "fat burner" routine

p.m.: toted $500 groceries upstairs (thats a lot of groceries!). Cooking buffalo roast for supper tonite. Yummy.

Gene- I found a Paleo Cookie recipe last week but I haven't tried it yet. Can't wait to see yours and read your report.

[Kathleen]

FRAT

Today at the gym, I went for my required "orientation" and it turns out to be with the same woman as last week, only she pretended she didn't recognize me, so I decided to just let it go. So she starts going through the process again, and this guy walks in and says something to her and she says, "I'm in the middle of an orientation" at which point he looks at me and says, "Don't let her do you like she did that poor woman last week" and walks off. It struck me as very funny, and the poor girl looked like she wanted to die. I felt bad for her...no, really, I did....honestly...

[J9]

Kathleen-
She is getting hers and you are there to chuckle about it!

Day 2 at CF Buffalo today.
Did the main site WOD.
3 rounds:
Wallking lunge, 50m
Standing broad-jump, 100m
Run 200m
16:33

Scaled it up in RedShed fashion, holding a 10# plate overhead. Great WOD! My not be able to walk tomorrow, though.

Scored at wegmans last night for some paleo dinner items of a whole chicken and baby spinach, cuke and balsalmic dressing. Was saving some of the remainder of the chicken for lunch today-but just got sick of looking at it.

And they had 8oz. mini jars of natural almond butter. Just the right size to polish off before heading home tomorrow.

Experimented with an egg omelet at ihop this AM. No cheese and mush and spinach. It was a bit greasy though-they may have cooked it in butter?

Only non-paleo has been salad dressing here and there. Otherwise - have been able to stay on the wagon. But so can't wait to get back to my fam, normal routine and the Shed.

Rock on!

Cookie-
Loved the typo. Will have to get back on paleo chix to see what the changes are.

[Goat]

Bad news J9, and everyone else. Matt Lalonde tells me that IHOP uses pancake batter mixed in their eggs to make the final product fluffier. Ask for the "fresh" eggs.

[www.facebook.com/profile.php?id=628153884]

snap, I'm overwhelmed. Okay - Kathleen - nice job on the long calorie-burning workouts -that takes a lot of gut, determination, and heart. Also, I applaud you for going back to the gym and allowing the girl to give you the orientation AND for feeling sorry for her - that is a very inspiring attitude. I still think she needs at least a good talking-to by management, but I applaud YOU. On the FD - should know for sure tomorrow - looks good right now.
J9 - that's a legit time, expecially with the plate overhead!
Herm: you're a freakin monster - that's a legit row with TWO legs, I can't imagine with one. My best time on the 500 so far is 1:42.
Pokey, thanks for the prayers brother.
Gene: - you are very strong - 'nough said.
Cookie- sweet about your client/family member.
Goat, good to have you back (when I can I follow pokey and PB's blogs so I read your comments - nice work on the strength and conditioning PR's man.)
X-tina - how's life?
God Bless everyone
Stephen

[Daniel Krull AKA "Franiel"]

Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters

Post time to comments.

I would of worked out outside in the rain but when I went outside it wasn't raining.

My phone stopwatch got turned off accidentally again but I remember when I started it it was around 9:05 PM so it took approx. 20 min to do.

I've never done and wasn't used to the standing broad jumps. I should of double-timed them...

"PROPS TO THA FRAT!!!"

Franiel

[J9]

Goat-
IHOP eggs - crap!
Oh well, it was the best choice I could make. The non-paleo poision that was put into my body....

:)

Herm-
I still owe you an email.

[Benny]

I'm hoping to try the lunge/jump/run WOD too. Nice work those of you who tried it - especially J9 with the plate! Holy moley.

Kathleen, wtfg. You definitely took the high road, which is always the better choice. Nice work!

Off-season strength continued for me yesterday, Back squat 3x(5x285), Press 3x(5x140), Power Clean 5x(3x175). 2 weeks in, 6 to go, then that ends at the same time my season begins and then its just maintenance & metcons...