Heeeeey Deadlift PR….

WoD:
Deadlift 1-1-1-1

275(f)-275(PR)-280(f)-280(f)

Metcon:
5 rounds-
5 deadlifts (50% of 1RM)
25 double unders

Time- 4:56 rx’d

Very happy with a 10lb PR on DLs, and double unders were actually working out tonight. Good times all around.

 

Run “Fun”

WoD:
4 800m runs

1) 4:41
2) 4:46
3) 4:39
4) 4:25

I am slow as hell, but at least I showed up for this WoD and was able to go faster on the last 2. This was one of those workouts that sucked horribly while doing it, but now I’m glad I did. Sense of accomplishment and all.

 

PCF Fall Paleo Challenge

So I’ve entered the Paleo Challenge (again) which runs from yesterday (October 4) until November 13. I actually started eating completely strict Paleo a week ago, because it was well beyond time, and I’m already down 11lbs. Such is the magic. I should also mention that I was eating way too much crap and drinking way too much beer for a good week or 2 prior to that so a lot of that weight loss was just reversing the nastiness.

After participating and winning the first Paleo Challenge from Jan-Feb, I was really good sticking with it for at least 2 months, and then I hit a couple 2 week long vacations and summer, and pretty much everything went to hell. I think the takeaway here is that it’s hard to reverse 28 years of carb and sugar loading even though I know how great I feel when I stick to Paleo. I am going to use this challenge to hopefully lose even more weight than I did the first time (I have an extra week, and I weigh 2lbs less than I did at the start of the Jan-Feb Challenge). Beyond that, I want to use this as a reminder that if I can eat 99.9% strict Paleo for 7 weeks straight, I sure as hell can be 90/10 or 85/15 when I’m not involved in a challenge for money and prizes. I love that there’s a performance element to this challenge, and I’m very interested to see how much I am able to improve at the end of this 6 weeks.

Today was the benchmark performance WoD:

Establish a 1RM max back squat within 15 minutes: 215# (ties PR)

Metcon:
2 min wall ball (12#, 8′ target)’
1 min rest
2 min push press (55#)
1 min rest
2 min kettlebell swing (1 pood)
1 min rest
2 min box jump

Total – 153 rx’d

I think my breakdown was 44, 34, 41, 33. I think I can improve on push press and box jumps next time, no doubt. I had a bit of a right shoulder flare up during the second minute of push press (I really should get it checked out) and I am currently terrible at box jumps. If I improve to average, that will be a big difference.

 

Dumbbell thrusters aren’t so bad.

WoD:
5 rounds-
10 thrusters (95#)
400m run

Time – 18:14

Scaled to left hand dumbbell thruster at 30# due to keeping off the right shoulder. I actually didn’t even feel terribly slow on the runs today (not as bad as usual, at least). All thrusters went well… first 2 rounds unbroken and then 7+3 on the remaining 3 rounds.

 

Shoulder :(

WoD:
Snatch balance 2-2-2

Metcon:
AMRAP 10 mins-
15 power snatch (55#)
10 ring pushups

Total: Injury scaled 6 + 12

On my 2nd snatch balance warmup with the 35# bar, my right shoulder decided it still hates me from the 95# power snatch workout from 2 weeks ago. I had to ditch it pretty immediately. It was painful for about 3 minutes, and then felt basically fine again. Did the metcon with a 25# snatch with my left arm and knee pushups. I should probably have this checked out.

 

9/28/2010

WoD:
5 rounds-
1 min row
1 min 25# dumbbell thrusters
3 min rest

Total- 144 rx’d

Breakdown was:
21/12
20/9
19/10
18/9
19/11

 

9/27/2010

WoD:
Back squat 5-5-5

155-175-175

Metcon:
4 rounds-
15 unbroken hanging squat snatch (55#)
30 double unders
20 situps

175# felt good on squats. I’m interested to see what my 1RM max might be now. The metcon was the suckiest suck that ever sucked. I was cut off at the 10 min mark, with only 3 rounds complete. DUs killed me, as did my grip on the unbroken snatch, which didn’t happen in rounds 3 and 4.

 

FIGHT GONE BAD V

WoD:
Worldwide FGB-
3 rounds of-
1 min wall ball (12#, 10′ target)
1 min SDHP (55#)
1 min box jumps (20″)
1 min push press (55#)
1 min rowing (calories)
1 min rest

Total: 197 rx’d

Great WoD for some great causes. Personally very disappointed in my score, but I’ll live. Extremely proud of PCF donating the 4th highest total of boxes worldwide. Incredibly lucky to be part of such an amazing group of athletes and people.

 

ACTIVE. SHOULDERS.

WoD:
10 power snatch (95#)
Run 1 lap
8 PS
Run 1 lap
6 PS
Run 1 lap
4 PS
Run 1 lap
2 PS
Run 1 lap

Time – &#&$%% DNF due to injury.

Tweaked my shoulder during the round of 4 power snatches, otherwise I was on track to RX it in about 15 mins or so (I was at 12 something when I had to quit). First time I’ve had to DNF a WoD, so I’m not so pleased about that, especially on something as awesome as snatches (although power snatches < squat snatches). I just got tired and totally forgot about having active shoulders. Lost it to the right and in the process really tweaked my right shoulder. Should be ok in a couple of days… I contemplated finishing the workout, since I probably could have, but I am 85% sure it would have knocked me out for at least a week. I guess I can pat myself on the back for not being a dumbass. Still….so annoying.

 

Hero Wod RX’d

WoD:
“DT”
5 rounds-
12 deadlifts (105#)
9 hanging power cleans (105#)
6 push jerks (105#)

Time – 15:02 rx’d

This is probably among the only hero WoDs I can rx. Really happy with it. Power cleans were the hardest part, but I timed all my reps well and was able to go unbroken on the push jerks every round.