Went to CFR with Leah for a make up workout. Robin and Julie stuck around after the 10:00 a.m. class to count and provide moral support. Last year when I first did Grindy, I used the green band for my pull ups and 75lbs for the clean and jerks. I also tore the snot out of my hand as I hadn't yet figured out a good hand care regime to keep my callouses filled with awesome. My time was 28:00 exactly.
This year, I did it as rx’d in 18:42. Yay CrossFit!
I was dogging it on the push ups more than usual during Cindy and those last 10 clean and jerks were foul but I was faster than I thought I'd be considering how much I've tinkered with my diet.
Oh yeah, about that. I'm using myself as a guinea pig. As of last Saturday, I backed off with the fruit consumption and instead upped my protein and fats and am sticking to veggies for my carbs. So far, I've seen improved satiety and have dropped 5lbs easily. I also upped my fish oil to 0.75g/10lbs body weight... smack dab between Robb Wolf's recommendation for healthy verses unhealthy peeps. This is all to get my insulin sensitivity back in line (it had been fading) AND to see about getting rid of that spare tire I have sitting around my abdomen and lower back. Today, I thought I'd take it one step further...
I've tried the Zone before and HATED it. I mean "spit on the ground and swear to beat on Barry Spears with a big stick" hate it. I was always stupid hungry and cranky and dizzy on it. It was horrible. So, when I read 42 Ways to Skin the Zone and the tail of the Always Hungry Carb Crash Zombie, I was presented with a way to actually do the Zone that might not turn me into someone so grumpy and hungry that I am tempted to eat people. And then there's also the whole WAM and guessing your number of blocks and the awful list of foods that feels very judgey towards carrots and saturated fats.
But it's going to be okay.
- I'm sticking to low carb paleo and THAT is my list of preferred foods.
- Chris mentioned he mostly just eyeballs portions and I can so do that, too. Hopefully this will be a great end-run around turning into a food lunatic, all crouched in the corner, with a measuring cup clasped to her chest.
- Robb told us where to get a figurer-outer for our number of blocks (it's in the back of Mastering the Zone). This, incidentally, is why I weighed myself. My scale is going to be smashed with a sledge hammer soon. Yay for catharsis!
- [Edited to add] I'm only dipping a toe in. Five days a week, I'll zone-low carb-paleo it and 2 days a week I'll just go for my lower carb paleo fun and throw in some foods that get dinged hardcore when converted into blocks. No difference in food quality so they're more like refeed/mental break days.
And Robb took us through how to take a Zone block prescription and mess the shit out of it if you've got insulin sensitivity issues and want to lean out. You basically take away half your carb blocks and convert them to fat blocks. Then, use veggies instead of fruit as your carbs, take fish oil and D3 and get enough sleep and tada! You should lean out. Anyhoodle here's the calculation... It's # of blocks plus (half your carbsx3=?)=fat blocks for the day. I'm a 12 blocker so it's as follows:
12x(6x3=18)=30 fat blocks
So, my Zoned up plan looks like this:
M1: 3 pro, 1.5 cho, 6 fat
M2: 3 pro, 1.5 cho, 6 fat
M3 3 pro, 1.5 cho, 6 fat
Snack: 6 fat
M4 (PWO): 3 pro, 1.5 cho, 6 fat
Based on what I like eating, here are the amounts of foods that fit with the above plan. I don't want to have to actually figure this shit out more than once since I'm lazy and once I get all numbers oriented, I like to go a little crazy.
3 block PRO
Chicken=3 ounces
Bison=3 ounces
Pork=3ounces
Salmon=5 ounces
Ground bison=5ounces
Egg=3 omega eggs
1.5 Block CHO
3/4 cup Carrot and 1 cup red pepper
1/2 cup squash and 1 cup cauliflower
1.5 cups mushroom and 1.5 cup red pepper
1 portabella cap, 1/2 cup tomato, .5 cup spinach, 1 cup roasted cauliflower
½ cup squash and 1 cup red pepper
2 cups cauliflower, ½ cup carrot
½ cup carrots, 1 cup cukes, 1 cup tomatos
2 cups broccoli, 1 cup cauliflower
½ cup carrots, 1 cup broccoli, 1 cup cauliflower
¾ cup beets
1.5 cups (18 spears) asparagus
1 cup zucchini, 1 cup tomatoes
1 cup zucchini, 1 cup red pepper
¾ cup zucchini, ¾ cup red pepper, ¾ cup tomato
Fat 6 blocks
Almonds=18 almonds
Brazil Nuts=9 nuts
Macadamia Nuts=6 whole nuts or 12 halves
Walnuts=9 nuts
Avocado = 6 tbsp
Do not count cooking fats, fats in meats or fish oil.
Treats (Going with Robb's 80/20 rule):
Twice per week (Fridays and Sundays)
NO WAM
On the menu, either:
50g of dark chocolate
Serving of cacao nibs
Almond or hazelnut butter
I found some dairy free dark stuff with only 1.5g carbs/10g of the bar. It was also really, really, really good. Bitter, yes, but rich and satisfying and melty.
Here's my ever so exciting Food Log where I'm going to track what I'm doing.
And because this was a long and boring post (BUT with a link to a great article by Robb Wolf so I didn't completely waste your time), here are a few stupid time-wasting vids that I found amusing. FYI: Both videos contain The Swears.
For those of you who like thrusters and hate Hitler:
Aaaand, for you Rippetoe Quote fans out there.
General enthusiast of sweaty activities. Cave girl foodie. This is a blog about that. And sometimes cats.
Saturday, October 24, 2009
Monday, October 19, 2009
You know that friend?
You know that friend?
You know that friend? Everyone has had that friend. The one who is the most fun to hang out with, who is crazy and funny and charismatic and you can’t help but adore this person. But, no matter how fond you are of this friend, you keep him or her at a distance and are always kind of careful about what you say. Because if you cross that person, he or she will FUCK YOU OVER. Insulin is the endocrine system’s version of that friend.
Insulin is the master hormone that controls and impacts pretty much all other functions in your body. After all, it is the stuff that gets other stuff (blood glucose) INTO your cells. Insulin is responsible for allowing us to store glycogen in our muscle cells and also in our liver. You need insulin to, you know, be able to move around and live and whatnot. Seriously, insulin is the life of the party.
Insulin is released primarily in response to carbohydrate consumption, minimally in response to protein consumption and not one iota when fat is consumed. Interestingly enough, the consumption of foods of no real caloric value but that are sweet can cause an insulin response... one of the many, many reasons that fake sugar like splenda, stevia and aspartame are not good for you. There are even some people who even experience insulin spikes just looking at pictures of food. FUN STUFF!
So, what happens when your gas tank (liver and muscle glycogen stores) are topped up but you’ve just put more fuel (carbs) into your body? Blood glucose, which is actually toxic in the blood stream, is converted to triglycerides and then stored in your adipose tissue cells. Adipose tissue is otherwise known as your chub. Kelly, who is nine kinds of awesome, did a spectacular job of explaining this in far better detail on her blog both HERE and HERE and HERE. Go, read and enjoy.
What we’re going to focus on is what happens when your cells give the finger to insulin and how this terrible metabolic tragedy can occur. In a later post, we’ll meet good ole glucagon and how it can make your cells and insulin hug it out.
For our health we want to enjoy some quality low insulin levels. We want to be able to get the most from insulin that we can. This is called “insulin sensitivity”. If you have chronically elevated levels of blood glucose, are a stressed out monkey or a serious lack of sleep, you can mess up your sensitivity to insulin causing various degrees of insulin resistance.
Here’s what the nasty little cycle of insulin resistance looks like. So, you eat carbs and your body spikes your insulin to clear the blood glucose. And if a little bit of insulin doesn’t work to get that blood glucose into your cells because they’ve decided they’re too tired/bored with insulin’s antics/stressed, your body’s response is to jack out more insulin. And more. And more. And more. And if that doesn’t work, your blood glucose is converted to triglycerides and stored as fat. Meanwhile, you’re wanting to eat more dang carbs as you’re wacked out on insulin and still actually hungry on a cellular level even though you’ve just sucked back 1,000 calories of Mountain Dew slurpee 30 minutes ago.
Chronically elevated high insulin levels lead to
- abdominal adiposity (spare tire around your abdomen and lower back)
- high circulating blood glucose
- high triglycerides
- high blood pressure
This lovely deadly quartet is called Sydrome X. Beyond that, elevated insulin levels is a risk factor for a whole chocolate box assortment of health issues including cancer, Parkinson’s, Alzheimer’s, PCOS (ding!), fibroids and infertility (ding!). And, of course, everyone’s fave… the diabetus, otherwise known as overt, severe insulin resistance.
Beyond that, insulin is the FAT STORAGE HORMONE. Your body won’t actually dip into its fat stores if your insulin is all cranked up. So, if the grab bag of lovely disease states listed above doesn’t get you fired up but losing weight does, good freaking luck actually getting any smaller if you haven’t worked to improve your insulin sensitivity FIRST.
Now for the good news. If this little write up is ringing some alarm bells and you think you might have insulin sensitivity issues, unlike any other hormone, you can strongly control your body’s insulin release by nutritional, exercise and lifestyle choices.
I was always kind of jealous of my friends who could eat carbs all day long and not end up 200lbs and metabolically deranged. Why did I have to be the one with the crappy genetics? Boo freaking hoo. But you know what? An exceedingly high carb diet, and one filled with crap carbs at that, will do no one’s health any favours at the end of the day. We’re the lucky ones who get told pretty early on by our bodies that we need to start living differently – and usually young enough to make a real difference. So, I guess I’m actually kind of grateful, even though it means I have to tweak my diet a bit more than some others in order to keep my insulin sensitivity high.
Okay, hopefully I've managed not to mess up Mr. Wolf's info extravaganza too much. Next up, glucagon. It’s everyone’s friend!
You know that friend? Everyone has had that friend. The one who is the most fun to hang out with, who is crazy and funny and charismatic and you can’t help but adore this person. But, no matter how fond you are of this friend, you keep him or her at a distance and are always kind of careful about what you say. Because if you cross that person, he or she will FUCK YOU OVER. Insulin is the endocrine system’s version of that friend.
Insulin is the master hormone that controls and impacts pretty much all other functions in your body. After all, it is the stuff that gets other stuff (blood glucose) INTO your cells. Insulin is responsible for allowing us to store glycogen in our muscle cells and also in our liver. You need insulin to, you know, be able to move around and live and whatnot. Seriously, insulin is the life of the party.
Insulin is released primarily in response to carbohydrate consumption, minimally in response to protein consumption and not one iota when fat is consumed. Interestingly enough, the consumption of foods of no real caloric value but that are sweet can cause an insulin response... one of the many, many reasons that fake sugar like splenda, stevia and aspartame are not good for you. There are even some people who even experience insulin spikes just looking at pictures of food. FUN STUFF!
So, what happens when your gas tank (liver and muscle glycogen stores) are topped up but you’ve just put more fuel (carbs) into your body? Blood glucose, which is actually toxic in the blood stream, is converted to triglycerides and then stored in your adipose tissue cells. Adipose tissue is otherwise known as your chub. Kelly, who is nine kinds of awesome, did a spectacular job of explaining this in far better detail on her blog both HERE and HERE and HERE. Go, read and enjoy.
What we’re going to focus on is what happens when your cells give the finger to insulin and how this terrible metabolic tragedy can occur. In a later post, we’ll meet good ole glucagon and how it can make your cells and insulin hug it out.
For our health we want to enjoy some quality low insulin levels. We want to be able to get the most from insulin that we can. This is called “insulin sensitivity”. If you have chronically elevated levels of blood glucose, are a stressed out monkey or a serious lack of sleep, you can mess up your sensitivity to insulin causing various degrees of insulin resistance.
Here’s what the nasty little cycle of insulin resistance looks like. So, you eat carbs and your body spikes your insulin to clear the blood glucose. And if a little bit of insulin doesn’t work to get that blood glucose into your cells because they’ve decided they’re too tired/bored with insulin’s antics/stressed, your body’s response is to jack out more insulin. And more. And more. And more. And if that doesn’t work, your blood glucose is converted to triglycerides and stored as fat. Meanwhile, you’re wanting to eat more dang carbs as you’re wacked out on insulin and still actually hungry on a cellular level even though you’ve just sucked back 1,000 calories of Mountain Dew slurpee 30 minutes ago.
Chronically elevated high insulin levels lead to
- abdominal adiposity (spare tire around your abdomen and lower back)
- high circulating blood glucose
- high triglycerides
- high blood pressure
This lovely deadly quartet is called Sydrome X. Beyond that, elevated insulin levels is a risk factor for a whole chocolate box assortment of health issues including cancer, Parkinson’s, Alzheimer’s, PCOS (ding!), fibroids and infertility (ding!). And, of course, everyone’s fave… the diabetus, otherwise known as overt, severe insulin resistance.
Beyond that, insulin is the FAT STORAGE HORMONE. Your body won’t actually dip into its fat stores if your insulin is all cranked up. So, if the grab bag of lovely disease states listed above doesn’t get you fired up but losing weight does, good freaking luck actually getting any smaller if you haven’t worked to improve your insulin sensitivity FIRST.
Now for the good news. If this little write up is ringing some alarm bells and you think you might have insulin sensitivity issues, unlike any other hormone, you can strongly control your body’s insulin release by nutritional, exercise and lifestyle choices.
I was always kind of jealous of my friends who could eat carbs all day long and not end up 200lbs and metabolically deranged. Why did I have to be the one with the crappy genetics? Boo freaking hoo. But you know what? An exceedingly high carb diet, and one filled with crap carbs at that, will do no one’s health any favours at the end of the day. We’re the lucky ones who get told pretty early on by our bodies that we need to start living differently – and usually young enough to make a real difference. So, I guess I’m actually kind of grateful, even though it means I have to tweak my diet a bit more than some others in order to keep my insulin sensitivity high.
Okay, hopefully I've managed not to mess up Mr. Wolf's info extravaganza too much. Next up, glucagon. It’s everyone’s friend!
Sunday, October 18, 2009
Notes from a Cert
So much information crammed into one tiny little day. It was very interesting and I highly recommend folks attend Robb Wolf's nutrition cert. First off, he's a fantastic presenter - engaging, funny and very well educated on the subject. More importantly, the information may very well save your keister from illness, disability or even an early dimise. In the words of RHM Darcy, I'm NOT shitting you!
What was covered included: the basics of endocrinology (insulin and glucagon), digestion, neolithic foods, paleolithic nutrition and a gillion ways to play around with the zone.
Over the next week, I'm going to go over my notes and try and play around with the information a bit more.
Some big take-home points:
- Food quality comes first.
- A quick way to find out if how you're eating works for you is how you feel, perform and look.
- There's a damned good reason to do 30 days strict.
- Lectins are some scary ass shit. I think I might go as one for Hallowe'en. Seriously, do a quick google search for "lectin" and "ms" or "lectin" and "autoimmune".
- Individualization is a good thing.
Oh, yeah, I'm also percolating a theory about why I don't have a lot of issues with my dystonia anymore since cleaning up my diet and CrossFitting. I just knew that something was agreeing with my body.
What was covered included: the basics of endocrinology (insulin and glucagon), digestion, neolithic foods, paleolithic nutrition and a gillion ways to play around with the zone.
Over the next week, I'm going to go over my notes and try and play around with the information a bit more.
Some big take-home points:
- Food quality comes first.
- A quick way to find out if how you're eating works for you is how you feel, perform and look.
- There's a damned good reason to do 30 days strict.
- Lectins are some scary ass shit. I think I might go as one for Hallowe'en. Seriously, do a quick google search for "lectin" and "ms" or "lectin" and "autoimmune".
- Individualization is a good thing.
Oh, yeah, I'm also percolating a theory about why I don't have a lot of issues with my dystonia anymore since cleaning up my diet and CrossFitting. I just knew that something was agreeing with my body.
Wednesday, October 07, 2009
Apropos to how I'm feeling...
How many days does it take to recover from 24 hours of unpaleo? I'll let you know when I start feeling human again. Also, I can't make the pictures work properly. You'll have to deal with them until I can get home and resize the stupid things. Blah.
The Crap Cycle
The Cycle of Awesomeness
I really miss feeling awesome. Anyways, I am three days back into paleo and tonight will be my second workout. I can tell I'm still wheezy from the dairy treats and my moods and energy levels aren't where they should be. Sleep is getting better, though, so perhaps I am on the way back.
The Crap Cycle
The Cycle of Awesomeness
I really miss feeling awesome. Anyways, I am three days back into paleo and tonight will be my second workout. I can tell I'm still wheezy from the dairy treats and my moods and energy levels aren't where they should be. Sleep is getting better, though, so perhaps I am on the way back.
Sunday, October 04, 2009
Quick update from the hotel room as Kurt sleeps off 4lbs of chicken wings (and three WODs)...
The Saskatchewan CrossFit Challenge was so much freaking fun. Chad and Ian did a fantastic job organizing things. Everything went so smoothly. The workouts were seriously fun and challenging, the judges were great, the set up was perfect and the whole day just rocked. After, we all got dolled up (dang if we aren't an attractive group of people when we're not coated in sweat and chalk) and off to the worlds most awful sports bar for an afterparty. My body is trying to exorcise the demons (a.k.a. greasy burger with cheese and bacon but no bun, a chocolate bar, and a piece of carrot cake) this morning. Kurt is enjoying a full blown food hangover from 4lbs of narsty chicken wings. I'm guessing we're in better shape than most! CrossFitters post strict paleo challenge=wild things!
First WOD
Jackie-esque
800m run
50 sandbag thrusters (approx 45-50lbs)
30 burpee pull ups
I came in third. I lost it tying up my shoelace during the burpulls. Those seconds counted and I came in third instead of first. That also would have put me in fifth and I would have been in the finals. I'll embed the video when I get home. Next time, DOUBLE KNOTS!
Second WOD
3x1 shoulder to overhead anyway
Robin and I tied for ninth place with 115lbs split jerk. I hadn't tried 125 before but had them rack it for my last lift. Got it overhead but was so surprised I lost my balance locking out and dumped it. Definitely will be trying to get it when I get home. It felt pretty darn good.
Third WOD
Fight Gone Badass (3 rounds of as many reps in one minutee of)
rowing for cals
65lb power snatch
double unders
55lb kettlebell swing
rest
Came in 7th place here. Made out well with rowing and snatches, SUCKED ASS at double unders and the kettlebell was just rough. We have video of this as well and, after watching my DUs, yeah, well, there is a reason why I struggled with them. They are filled with wrong. I look like I'm trying to leap over fire. No wonder they dissapear the minute I'm gassed. Totally inefficient. Needless to say, I'm working on these before and after WODs to get down this skill. I'm thinking 3x5 sets of 55lb kbell swings are going to be tossed into warm ups, too.
Came in 7th overall for level one. The CFR women showed pretty darn well. Kelly took first, AngDesj second, Lexi in sixth, me in seventh, Robin in eighth and Sarah in ninth place. In total, there were 42 women who competed in all three levels. It was a fantastic day and I'm guessing that a lot of the people who came out to compete for the first time are now hooked. The camraderie and the CrossFit community make all the difference. It's inspiring to see so many great athletes give it their all in WODs and push harder than they ever have before.
Training Leading Up to SCFC
09-09-17
10 rounds:
15 95lb/135lb deadlifts
15 PU
Manned up in 23:20. For once, I'd like to do this WOD when my dystonia isn't acting up. Hit the midway point at just shy of the 8 minute mark and then my brain went kerflooey. C'est la fucking vie.
09-09-18
WOD: “Espresso”
AMRAP/20 minutes of
8 Pull-ups
15 Medicine Ball Cleans 20lb/14lb
30 Double-Unders
Manned up 6+2. 3x3 clean and jerk post wod at 95lbs.
09-09-21
Started new training plan with Leah. It freaking rocks. We have the basics built into warm ups to work on improving those skills and then have stuff we suck at/can't do (DUs, muscle ups, HSPUs, etc) as skill work and then lifting and then finally a WOD. Takes a little over an hour to get through everything. It's heavy but it's actually less stress on my body than when I was doing WODs, random skill work but then also going to strength and oly clubs. I'll just post results from the WODs instead of the whole nitty gritty because I'm lazy like that.
12 minute tabata mash up:
20" box jumps
push ups
As rx'd: 241
09-09-22
Magic 50 (25lb DB)
As rx'd in 13:01
09-09-23
Elizabeth, as rx'd in 34:06. Ps. I freaking SUCK at ring dips.
09-09-25
4 rounds:
400m run
50 sit ups
50 35/45lb SDLHP
Manned up in 23:26.
Mini Fran (for reps):
1 minute 65/95lb thrusters
1 minute PLUs
30 seconds 65/95lb thrusters
30 seconds PLUs
As rx'd 44 reps.
09-09-26
Fight Gone Bad - 249 reps. One less than last time. D'oh!
09-09-27
Cindy, one of my fave girls, 19+5+10+5. SO CLOSE TO 20!!!!
09-09-28
WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.
Used 65lb snatch. PU were 33, 28 and 30. Time for row/rope climb portion was 6:15.
Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs. Max was 26.
09-09-29
Helen, as rx'd in 11:07. A bit slower here. Finally tried using a kettlebell for kettlebell swings (I've always used a dumbbell, which is stupid as it came up in the SCFC and I wasn't prepared). Anyhoodle, that's why I am guessing I was slower.
09-09-30
My first day being an assistant coach at CFR! It was SO MUCH FUN!
First WOD
Jackie-esque
800m run
50 sandbag thrusters (approx 45-50lbs)
30 burpee pull ups
I came in third. I lost it tying up my shoelace during the burpulls. Those seconds counted and I came in third instead of first. That also would have put me in fifth and I would have been in the finals. I'll embed the video when I get home. Next time, DOUBLE KNOTS!
Second WOD
3x1 shoulder to overhead anyway
Robin and I tied for ninth place with 115lbs split jerk. I hadn't tried 125 before but had them rack it for my last lift. Got it overhead but was so surprised I lost my balance locking out and dumped it. Definitely will be trying to get it when I get home. It felt pretty darn good.
Third WOD
Fight Gone Badass (3 rounds of as many reps in one minutee of)
rowing for cals
65lb power snatch
double unders
55lb kettlebell swing
rest
Came in 7th place here. Made out well with rowing and snatches, SUCKED ASS at double unders and the kettlebell was just rough. We have video of this as well and, after watching my DUs, yeah, well, there is a reason why I struggled with them. They are filled with wrong. I look like I'm trying to leap over fire. No wonder they dissapear the minute I'm gassed. Totally inefficient. Needless to say, I'm working on these before and after WODs to get down this skill. I'm thinking 3x5 sets of 55lb kbell swings are going to be tossed into warm ups, too.
Came in 7th overall for level one. The CFR women showed pretty darn well. Kelly took first, AngDesj second, Lexi in sixth, me in seventh, Robin in eighth and Sarah in ninth place. In total, there were 42 women who competed in all three levels. It was a fantastic day and I'm guessing that a lot of the people who came out to compete for the first time are now hooked. The camraderie and the CrossFit community make all the difference. It's inspiring to see so many great athletes give it their all in WODs and push harder than they ever have before.
Training Leading Up to SCFC
09-09-17
10 rounds:
15 95lb/135lb deadlifts
15 PU
Manned up in 23:20. For once, I'd like to do this WOD when my dystonia isn't acting up. Hit the midway point at just shy of the 8 minute mark and then my brain went kerflooey. C'est la fucking vie.
09-09-18
WOD: “Espresso”
AMRAP/20 minutes of
8 Pull-ups
15 Medicine Ball Cleans 20lb/14lb
30 Double-Unders
Manned up 6+2. 3x3 clean and jerk post wod at 95lbs.
09-09-21
Started new training plan with Leah. It freaking rocks. We have the basics built into warm ups to work on improving those skills and then have stuff we suck at/can't do (DUs, muscle ups, HSPUs, etc) as skill work and then lifting and then finally a WOD. Takes a little over an hour to get through everything. It's heavy but it's actually less stress on my body than when I was doing WODs, random skill work but then also going to strength and oly clubs. I'll just post results from the WODs instead of the whole nitty gritty because I'm lazy like that.
12 minute tabata mash up:
20" box jumps
push ups
As rx'd: 241
09-09-22
Magic 50 (25lb DB)
As rx'd in 13:01
09-09-23
Elizabeth, as rx'd in 34:06. Ps. I freaking SUCK at ring dips.
09-09-25
4 rounds:
400m run
50 sit ups
50 35/45lb SDLHP
Manned up in 23:26.
Mini Fran (for reps):
1 minute 65/95lb thrusters
1 minute PLUs
30 seconds 65/95lb thrusters
30 seconds PLUs
As rx'd 44 reps.
09-09-26
Fight Gone Bad - 249 reps. One less than last time. D'oh!
09-09-27
Cindy, one of my fave girls, 19+5+10+5. SO CLOSE TO 20!!!!
09-09-28
WOD = 3 rounds (not timed):
Power Snatch x4 @ 80% max, rest 90 seconds
Max Push-ups, rest 90 seconds (knees / 2)
Rest 5 minutes
Then (for time): Row for calories 21-15-9 with rope climb between each row (total 2 rope climbs) *sub for Rope Climb is 15 Pull-ups.
Used 65lb snatch. PU were 33, 28 and 30. Time for row/rope climb portion was 6:15.
Games Bonus=6×15 unbroken DUs, followed by 1 set max DUs. Max was 26.
09-09-29
Helen, as rx'd in 11:07. A bit slower here. Finally tried using a kettlebell for kettlebell swings (I've always used a dumbbell, which is stupid as it came up in the SCFC and I wasn't prepared). Anyhoodle, that's why I am guessing I was slower.
09-09-30
My first day being an assistant coach at CFR! It was SO MUCH FUN!
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