11-23-09 WOD

As Many Rounds As Possible (AMRAP) in 20 min. of:
5 Ring Dips
10 Slam Balls
15 Sumo Deadlift High Pulls

10 rounds complete + 5 Dips @ 75# SDHP/18# ball.

Saturday's Park WOD 11-21-09

5k in the river bottom: 32:35. Then cleaned the gym for 2 hours.

Noted...

Ate at PF Changs for lunch today. The dish was sesame chicken. It was not gluten-free. I haven't had gluten in about 12-13 days. I feel like shit this afternoon. Seriously. My gut, and I feel dizzy, and nauseated. Just want to get it down...

Friday 11-20-09

Overhead Squat
3-3-3-3-3

10 min. continuous jump rope with a 5 burpee penalty every mistake.

OHS - 95-95-95-105-110
Lots of friggin' burpees.

BW = 154

Thursday 11-20-09 WOD

Push Press
3-2-1-1-1
Rest 2-5min.
5 rounds for time of:
9 Pull-Ups
6 Burpees
3 Ring Dips

PP - 115-125-135-145-155PR!

Metcon - 6:06.

Monday 11-16-09 WOD

Okay I'm messed up. These posts are out of order. :)

Power Clean 3-3-3-3
Rest 2-5min.
21-15-9
Kness to Elbows
Box Jumps Wall Balls

PC - 125-135-135-145-155PR!

Metcon - 8:10 @ 20# ball/24" box.

Bodyweight 154.5 this morning!

Okay, so I've lost 2.4 lbs. in a day. I've down 6lbs. now on unweighed, unmeasured, gluten free paleo diet. I'm pretty sure the last two lbs. have been water. I need to hydrate today. Feeling a bit tired. Did not get enough sleep. Probably going to take a rest day today. When your sleep isn't dialed in, it's best to focus your training on the thing that you lose first when "under-recovering", and that's strength.

Last night's WOD:

3 rounds for time:
20 Front Squats @ 1/2 BW
Run 650m

WOD: 15:33 @ 80lbs. Not bad for a 6:30pm wod after waking up @ 4:30am, having my last snack sometime around 3:30pm, and training two CF classes. :)

Let's try this again...

Last night's WOD:

WOD:

Power Clean
3-3-3-3
Rest 2-5min.
21-15-9
Kness to Elbows
Box Jumps
Wall Balls

Load - 125-135-135-145-155PR!
Metcon - 8:10 @ 20# ball / 24" box

Bodyweight today - 157 lbs.