We’re doing a one month Paleo Challenge at Survival Fitness. Everyone has to keep a food journal to work on a point system. You get 5 points to start the day. Bad things like a cheat meal or alcohol are negative points, but you can ears extra points by doing a WOD at the gym, getting 8 hours of sleep, or drinking 1/2 your body weight in ounces of water. Everyone has their body fat taken at the beginning and does a benchmark WOD. We’re going to randomly be put on teams. Scoring is 50% body fat change, 25% WOD improvement, and 25% food journal points.
It was only $25 to join and I need something to get me on track to those abs I want, so I figured being part of a team will hold me more accountable. So I get to class, weigh myself, and have my body fat measured with the handheld device. It read 12.3%! Yeah right! If I was that low you’d already be seeing my abs. The Withings scale puts me consistently at 16-17% which is more realistic. With such a low starting number, I won’t be winning the body fat portion of the competition so I’ll have to make up for it in the other parts I guess.
- 30 Air Squats holding PVC vertical in front
- 20 PVC Pass-thrus
- 30 PVC OHS
- 4 partner rounds (alternate each round)
- 50 Jumping Jacks
- 50 Butt Kicks
- 50 High Knees
- 50 Lateral Hops
- 50 Mountain Climbers
For the Paleo Challenge benchmark, we did 5 different AMRAPs and totaled up our reps. We partnered up so that we could count each other and get a bit of rest.
I did 82 burpees, 77 wall balls (20# MB), 101 air squats, 76 KBS (53# KB), and 67 sit-ups for a total of 403 reps. Doing the air squats right after wall balls was the worst and my score showed compared to others in the class. I pushed pretty hard, so it’s going to be interesting to see how my numbers come out a month from now.
Update: After all classes finished for the day, I had the 4th best score.
After going to class 5 days in a row my plan was to take Friday and Saturday off since Dad was in town and do a home WOD on Sunday night. While in bed on Saturday night I started to get a sore throat, which luckily only lasted a day, but as Sunday went along I felt weaker and weaker. Woke up Monday with a nasty cold and Tuesday was no better. I’m finally feeling better today and have been better and better as the day goes on. I was really missing the WODs and 5 days off is too many.
- 50 Sit-ups
- 25 MB Snatches
- 40 Sit-ups
- 20 MB Snatches
- 30 Sit-ups
- 15 MB Snatches
- 20 Sit-ups
- 10 MB Snatches
- 10 Sit-ups
- 5 MB Snatches
Whipped through the warm-up. I may start reaching for my toes on the “sit-ups” because the standard we use (only need to get up far enough to touch your shoes) is a joke when you have long arms like I do. I can almost touch my shoes with my shoulder blades still on the ground. The box is without power so I don’t know how fast my time was, but it was around 7 minutes judging by when Cari called out the 6 minute mark. I did 25 jumping jacks on the minute until the 12 minute time limit.
- 15 Burpees
- 15 1-arm DB snatches (each arm)
- 15 Wall Balls
I used a 40# DB for the snatches and a 20# MB for wall balls. Total time was 23:56. I survived better than expected. There was nowhere to rest in this WOD with each movement involving the full body.
Death by pull-ups, counting by 3s
I did rounds of 3, 6, 9, 12, and 15 for a total of 45 pull-ups in 5 minutes. The round of 18 was not going to happen so I didn’t even attempt it.
It sure felt good to get my sweat on. Tomorrow I should be feeling 100%.
Biggest class I’ve attended, but Tuesday is usually pretty big because there is only a 5:30pm and a 7pm at night. I think we had 18 or 20 people there. It’s cool to see the box growing especially in the new space.
- 200m Run
- 50 Jumping Jacks
- 50 High Knees
- 50 Butt Kicks
Pretty easy warm-up, but it did its job and got the blood flowing.
- 5 Box Jumps
- 10 Wall Balls
I used a 28 inch box and a 20# MB. Started out strong going rep for rep with the fittest guy in the gym, but I couldn’t keep up and fell 2 rounds behind him by the end. I completed 15 rounds + 4 box jumps, so that’s an entire Karen in there.
- 1m Russian Twists
- 30s Side Plank on each side
- 1m Ab Crunch
- 1m Hand Plank
- 1m Scissor Kicks
- 1m Rest
I used a 30# KB for the Russian twists which was plenty with all of the other stuff in there. The ab crunches were probably the hardest but nothing was easy I guess. Had to take breaks during most everything except the side planks and only one short break during the hand planks.
Great workout today and probably the most I’ve sweated during a CrossFit workout since I started. I feel like I lost 5 pounds. It’s not even 60 degrees out, so I can’t imagine what it’s going to be like when it gets in the 80s or 90s with high humidity.
Surprisingly I’m not sore at all from the heavy deadlifting yesterday.
- Tabata Air Squats
- 1 Mile Run
I thought I was running a nice average pace, but ended up running a 7:00 mile without pushing myself very hard. That’s good news for Saturday’s duathlon.
This was actually two WODs combined for one total time.
- 100 Pull-ups
- Each time you come off the bar, do 10 Russion KBS.
I used a 53# KB for the swings. I set a new PR by getting 12 kipping pull-ups right off the bat before coming down for a break. The number of reps went slowly down after each set. I have a new tear on my right pinky finger and a nice blood blister under my last tear on the left ring finger. Seems like I tear my hands in a new spot every time.
- 10-9-8-7-6-5-4-3-2-1 Wall Balls
- After each set of wall balls, do a dumpster run, which is about 200-300m.
The wall balls were no problem because the most we had to do in a row was 10, but there wasn’t much of a break from running, especially at the end.
I finished both WODs in a total time of 32:55. This was a good lead up to the race for me. Some speed work and good conditioning.
After the third workout of the Open I was 1,526th out of 1,930 in the South West region and 21,310th out of 28,234. My goal is to finish ahead of 10% of the men and I’m in the 20-25% range (I don’t feel like doing exact calculations right now). I’m really happy with that so far. Since I’m heading out of town for the weekend I needed to hit the next workout this morning.
- 150 Wall balls (20lbs to 10′ target)
- 90 DUs
- 30 Muscle-ups
That’s a full “Karen” WOD followed by DUs and muscle-ups!
I guess it’s a good thing I got a band-assisted muscle-up yesterday since I’ve never done any muscle-up before. My goal was to finish the wall balls and DUs and get at least one muscle-up. I was close to getting a strict one yesterday before class started. I knew a key for this workout was going to be limiting no-reps with the wall balls. Make every rep count or else it’s just wasted energy and time.
I warmed up with a 400m row and got into it. The first minute went well and I got through 30 wall balls. Ahead of the 20-25 pace I was shooting for. Somewhere in the next minute or two things really slowed down though. I finished wall balls around 9:00, leaving me 3:00 to get through DUs and maybe a muscle-up. One week ago there would have been no chance of getting through the DUs, but practicing 5-10 minutes each day has paid off. I was a little worried when I only had 25 DUs after the 10:00 mark, but I picked up the pace towards the end and finished them with 10-15 seconds on the clock. Time for one hurried muscle-up attempt. Haha! Nothing left in the gas tank. Shoulders and arms were fried from the wall balls.
Final tally was 240 reps, which I think it going to a pretty common score in this workout. I’ll take it. I’m happy I at least had time to make an attempt at a muscle-up. I rowed a slow 1k as a cool down.
I’m on vacation for the next week and hitting the road to Las Vegas in a bit. I’m looking forward to a few days of rest and relaxation before coming back on Sunday night. I’ll be back to the box on Monday morning to work off what I gain in Sin City.
I wasn’t really sore this morning from yesterday’s Olympic lifting session. I do feel a bruise near my neck from doing cleans though.
- 3m DUs
- 6 each of Push-up complex (Under the fence, knee to elbow at bottom of push-up, foot to outstretched hand at top of push-up)
- 50 Sit-ups
- 6 each of Push-up complex
I think we did something else in the warm-up, but I can’t remember what it was.
- 5 Deadlifts
- 20s Rest
- MAX HSPU
- 3m Rest
Since I had just done RDLs last night I wasn’t sure what I’ve have left in the tank for deadlifts. I started with a warm-up set at 135# and then my rounds went like this:
- 165# DL / 7 HSPU
- 195# DL / 7 HSPU
- 215# DL / 5 HSPU
- 245# DL / 6 HSPU
- 275# DL / 4 HSPU
Everything felt pretty good. Today was the first time I tried HSPU with only 1 AbMat. It’s definitely harder than 2, but I’ve come along way since doing stink bugs 2 months ago. 275# is a new PR for deadlifts by 5#.
- 8 Deadlifts, 85% of 5RM
- 20 Wall Balls
I used 235# for deadlifts and a 15# MB so that I could keep up the intensity throughout. In the first round I did all 8 deadlifts unbroken, but then broke them up into sets of 5 and 3 for the rest of the rounds. Each round I tried to do the wall balls unbroken, but had to take a break of 2-3 seconds during a few of the rounds. I finished in 10:41. On one of the the deadlift descents, the knurling of the bar scraped my knee and took a souvenir.
Good sleep, feeling good. My hands have been healing really well under the pinkies, but I’m starting to develop an issue under the middle fingers on both hands. I wonder if I’m compensating.
- 600m Run
- 5 Inch worms
- 10 PVC Shrug Pass-thrus
- 15 Sit-ups
- PVC Bergener Warm-up
First time doing the inch worms. Those are interesting. I don’t think I’ve ever concentrated on doing a shrug before starting the pass-thrus either. Shoulders were sore doing those. Probably from the slow ring rows.
- 18.104.22.168.1 Cleans (Rest 10 seconds between reps)
- 20s Rest
- 10-15 Heavy KBS
- 3m Rest
For the sets of cleans I used 95#, 115#, 125#, and 140#. Gayle gave me a few tips to clean up my form and it really made them much easier. I was leaning back too much instead of exploding up. I also wasn’t keeping the bar close enough to my body after it got past my knees. It’s incredible how much easier they were with better form. Oh, and we did full squat cleans which I had never done either. I used a 62# KB for the swings and did 15 each set.
- 250m Row
- 20 Wall Balls
- 20 KBS
- 2m Rest
The was a brutal WOD for me. Wall balls suck. We had already done 60 swings with a kettlebell, so 60 more sucked too. Ok, enough whining! I just died during this workout. Not my strengths for sure. I used a 20# MB and a 53# KB and finished in 13:57.