Tue 22 Jan 2013
How Are Your Diets Going?!!
Posted by AllisonNYC under Skills and Drills
[43] Comments
My darling Brenny’s Self Magazine page. Notice the CFM Shout Out!
Whoop Whoop!
__________
WOD:
10 Muscle-Ups
20 Over the Bar Burpees
30 Overhead Squats
40 Heavy Russian KBS
10 Muscle-Ups
__________
How are you all doing with your diets?? Are you doing Paleo or Zone??
What have you been doing to stay prepared and on track?
43 Responses to “ How Are Your Diets Going?!! ”
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16:15 – but keeping time on this seems kinda silly.
Heavy subbing on MUs – worked on building strength.
Started OHS @ 75#, but form went to crap early. Dropped to 65#.
Tough day. Rest tomorrow.
21:10
MU: 1st 5 strict w false grip, next 5 kipping
OHS: 135#
RKBS: 2pd
15:06
Modified MUs with RR & dips
OHS @ 63# (wish I went a little heavier)
Russian KBS @ 72# !! (or whatever that monster is)
Pre-wod work
Hail to Queen wod #3
6min Amrap
155# Deadlift
Max HSPUs
Score is HSPUs
I got 9
Lots of Deadlift rounds. Considering I couldn’t get 1 competition HSPUs about a week ago, I guess 9 is okay for me. Still going to work on these this week
Had a minute left before the 6am wod so I did the 1st part of Evil Fran for wod #1
3 burpees
21 thrusters @ 65#
Finished in about 53 seconds
5 minutes worth of Evil Fran
—-
WOD: 17:23 at 53 lbs for OHS. 1.5 pood for KB. box false grip ring rows & dips for MUs.
14:41
MUs – All singles RX
OHS: 113
KBS – 32kgs – biggest
I felt bad because Brenny was telling me to go faster, but once I got through my first set of 10 OHS I grew a shell on my back and turned into a turtle!
I admire all of you for pushing through that kind of discomfort so frequently and with such enthusiasm. I have to admit that I don’t enjoy that feeling like I used to, but it’s good to get the blood pumping so hard once in awhile!
Time for more Game of Thrones, a 2 hour nap then a massage!
15:19
Cash in the morning: Overhead squats: 3 x 3 @ 65 lbs., 3 x 2 @ 85 lbs.
Wod:
6 muscle ups, 3 in a row, to start. Then scaled
65 lbs. Overhead squats
Big bad boy KB. Amy is a beast. Plain and simple
Lets all say a prayer for Rolf today. Any surgery is serious, so lets have him in our thoughts. Good luck pal, and have a quick and easy recovery.
This blog is getting dangerously close to NSFW lately!
18:34 w 115# OHS
Great workout. Probably the most legit muscle ups I have done in a workout. Not all had full extension at the bottom, probably two times. I strung together multiple muscle ups in the first round, then singles at the end.
Allison that was impressive to watch. The fact that you can just DO these workouts without training for them makes me want to get better at Olifting so badly.
2 muscle ups, lots of false grip ring rows and dips,
Power Snatches into OHS at 75 and 95 a bunch of times
Jeez, you have a rough life Allison.
19:42 w/ OHS @ 65; KBS @ 16 kg; 20 ring row and ring dip with box.
As cool as Brendan’s article is, this article that appeared in Glamour Magazine is even better:
http://living.msn.com/love-relationships/love-sex/guys-share-when-was-the-last-time-a-girl-made-you-cry#6
19:34
MU – 20 ring rows & 20 box ring dips
OHS – 53
KBS – 24kg
Like Dave said, so awesome to watch Allison do this, very inspiring!
Good workout.
15:26, non-rx. 75# OHS. B called no joy on the 95# version.
Rolf, our thoughts are with you. Good luck!
16:14
MU – 20 ring rows & 20 box ring dips
OHS – 53
KBS – 24kg
ROLF- good luck today! we are all here for you!
Low box squats, double chains – 10×2@175
BTN Split Jerks – 225(3),235(3),245(2),255(1),265(1),275(1),285(1)
13:39 @ with 33 lbs bar
MU 10 – brendan assisted
50 kbs two sets of 20
20 c2b
20 ring dips
Dam as much as i have worked out b4 joining crossfitmetropolis I feel as if i’m just beginning. No advantage coming from traditional gym workout to crossfit.
Wednueromuscular Day
Box Squats
10 at 45 lbs
5 at 65 lbs
5 at 85 lbs
5 at 95 lbs
5 at 105 lbs
5 at 115 lbs
3 at 125 lbs
3 at 135 lbs… had a hard time keeping chest up.
3 at 95 lbs
then 3 x 10 BSQ at 95 lbs with violent explosions in mind.
Accessory / Midline work.
Diet is going well… the quest to break 200 lbs continues with the 3.5 lbs of hydrowhey that’s sitting on a ups truck somewhere in kansas with my name on it.
10:59
35 lbs OHS
24 kg KB
RRs and dip negatives instead of MUs
15:17 @ 95# OHS, 32kg KBS, and Rx MUs, lone wolf at the 4:30 class. Thanks Allison!
First time Ive ever done that many MUs considering I only did my first one 3 weeks ago. KBS after OHS were tough on the hammys. And OHS form felt solid. Great WOD!
10:50
22# OHS
16kg KB
ring rows and jumping ring dips
I’d really like to go higher on OHS but Allison was right– had to really get form right before I do that.
16:53
- OHS @ 63lbs
- 24kg KBS unbroken
- 10 RR and 10 RD from box
12:10
OHS @ 53#
16kg KBS
RR and RD from the box
16:45 RX’d
105 OHS
32 KB’s
MU’s
13:18
OHS: 25#
KBS: 20 kg
RR and dips from the box
There was a lot going on during the 6:30 class, so I couldn’t really get this done for time, but it was fun! haha.
Paleo challenge is tough, but going well so far, thanks for asking! =)
17:30
OHS: 63# x 10 but then had to drop down to 53# for the remaining reps. Didn’t feel totally solid on these….a little wobbly/unstable. Need to work on these.
KBS: 32kg broken in sets of 10
Worked on MU’s….false grip pu’s and then did transition seated pu’s into dips w/ the band on rings. That transition from the pu into popping up is tough! Workin’ on it though and am determined to get my mu’s this year! Sooner than later but have a ways to go from here….
12:38
Ohs @63#
Kb @2pood (holy crap that thing is a beast. Had to break up in 3′s and 4′s)
10 ring row 10 box dips for mu
15:23
53#
24kg KBS
15 ring rows & dips on bench for MU
* only did 19 total OHS- felt weird pain in wrist and didnt want to eff myself up
15 min
MUs scaled to false grip pull ups and dips
45# OHS – shoulder still not 100%
2pd KBS
2nd class at Cross Fit and so far so good.
Timer reset so unsure of min
12 ring rows and 20 jump dips (?)
Burpees – am I the only person that loves them?
OHS – let’s just say I had good form
24kg KBS
Thanks Eroc and Allison for teaching me what a real squat looks like!
17ish min. clock issues at 7:30
12 ring rows with feet on med ball
10 ring dip negatives (or attempted negatives)
47# OHS in sets of 5. form felt good. wrist and thumbs were limiting factor.
32kg- got it somewhere bw waist and eyes! that thing is heavy!
11:22
15 RR false grip
10 dips (negatives)
20 OTB Burpees
30 OHS 35#
40 Russian Swings 24 kg
15 RR
10 dips (negative)
Thinking about you, Rolf! And sending healing vibes!
13:33
40# OHS- could have gone a little heavier but form felt really good here.
Looking forward to getting weight on these this year!
24kg KB. 1st time ever picking up anything heavier than 16kg. Felt heavy at first then better as WOD went on.
Ring rows and ring dips (negs 1st round; dips from box 2nd round).
Wow, those MUs look like total ass kickers. Next time. Day off, no WOD today. Went to bikram class instead. At least ninety minutes of my day wasn’t bitter cold. See you tomorrow.
22:10-DNF-4 Ring DIps shy, then got a disgusting Charlie Whorse
Subbed MU’s w/ 20 Ring Dips/16 Ring Rows on Med ball.
75# OHS
32kg KBS-Effing Black Snake Moan. Did them in sets of 5.
17:45
OHS: 65# – by far my weakest lift. Felt better after stretching out the wrists
RKB: 32kgs, sets of 10
12 RR/12 red band RD
19:10
Subbed 10 ring rows with feet on ball, 10 dips with feet on ball
OHS @ 40#
KBS @ 24kg
The travel gods smiled on me and I caught an earlier flight to make it back for 8:30, wahoo!
13:44
12 RR/20 jump dips (mostly jump/minimal dip)
33# OHS
16kg felt like I wussed out on that a little bit but I effing HATE KBS.
13:58
False grip pull ups and ring dips (with a bit of a jump toward the end) instead of MUs.
45# OHS, 32kg KBS
15:06
Bar muscle ups for all 20. 45# OHS, 54# kbs
8:12 subbed goblet squat cleans for ohs.
subbed a workout because my shoulder was really sore and don’t want to push it (happy now because it feels good)
21-15-9 225# back squats
42-30-18 GHD
13:20 rx (about 3+ min faster than last time)
did squats in my sneakers so that I don’t rely on oly shoes (thanks ej); squats felt easy and it was the ghd that slowed me down!
16:30
33# OHS
12/10 Ring Rows on medicine balls/Ring Dips
24kgs R. KBS
22# OHS
12/10 ring rows and jumping dips
16kgs for KBS – love these!
Definitely enjoyed learning the OHS and looking forward to improvement on those once I find the most comfortable “sweet spot.”
45# OHS – needs a lot of work!
16/10 ring rows/ring dips – can’t wait to get to rx’d MUs
32 kg for KBS
13:35
Clock was messed up so didn’t see my time, but did 95# on OHS and strict muscle ups, which felt good. over 20 min.