Day 6 : Hill Training

Weight = 191

5 rounds of hill circuit, 25 pushups + 25 mountain climbers (each side) at each round.
Total distance = 3.47 miles
Average Pace = 17:07 / mile

I took about 4 minutes to do each set of pushups / mountain climbers, hope to see that come WAY down in the next few weeks.

Day 5

On Schedule!

Weight = 189

Weightlifting Wednesday:

Thrusters
10 rounds @ 65 lbs (fran weight)
5 @ 70 lbs
3 @ 90 lbs
3 @ 100 lbs
3 @ 115 lbs (could not clean... no reps)
3 @ 110 lbs (got the clean, could not get full thrusters...)
3 @ 110 lbs (much better clean, still no thrusters...)

Day... 4?

False start number one is officially over. Back into it today.

Weight 191

Petranek 40 30 20 10
Wall Ball 20lbs
Pushups (knees) chest touching ground

17:02

10 weeks until event! stretch!

slight modification to regimen, I was overly ambitious.

monday = endurance circuit / yoga
tuesday = swimming 2 miles
wednesday = petranek weight lifting
thursday = endurance circuit
friday = wild card
saturday = petranek level 2
sunday = swimming 2 miles

endurance circuit

Week 1-2 (2 times)

5 rounds (.659 miles per lap) = ~3.2 miles
run circuit
25 pushup
50 mountain climbers

Week 3-4 (2 times)

6 rounds (.659 miles per lap) = ~3.95 miles
run circuit
25 pushup
50 mountain climbers

Week 5-6 (2 times)

7 rounds (.659 miles per lap) = 4.613 miles
run circuit
25 pushup
50 mountain climbers

Weeks 7-8
8 rounds (.659 miles per lap) = 5.272 miles
run circuit
25 pushup
50 mountain climbers

Week 9-10
10 rounds (6.59 miles)
run circuit
25 pushup
50 mountain climbers

Day 3

Unscheduled rest day... my knees are killing me from monday. Not a tendon thing, a muscular thing... Its hard to walk around. This happened to me last time I took a week off from crossfit and came back to do 100 wallballs, had to hobble around for a week!

Had a chicken salad and some wings for lunch, not great for zone. Had 2 slices pizza for dinner. Definitely not great for zone. Its hard to eat right and work late...

Day 2

1 mile swim, 49:07.

Weight : 190

8:00 am 5 block shake
10:45 am 4 block snack turkey, cheese sticks, carrots, mac nuts, emergen-c

Day 1

Track was locked, park was wet, went to petranek instead!
Weight: 191

Petranek :
4 rounds:
400m run
40 squats
15:12

Max pushups 5 min
40
Max pull ups 5 min
26

7:30pm 90 min yoga

Food
8:30 5 blocks shake
10:30 2 blocks yogurt
1:15 5 blocks turkey, zucchini, mac nuts, orange
5:00 4 blocks turkey, carrots, mac nuts
9:00 5 blocks fish, on-choy, cashews, 1/4 cup quinoa

The experiment.

Tommorow I start my month long lifestyle experiment... a radical exercise / nutrition regimen that, if followed, I know will lead to dramatic results. The problem is getting myself to actually follow it! To push myself in the right direction I have signed up for a rather radical event, the Volksaluf 10k race / obstacle course. http://www.volkslauf.com/

I have never done a 10k for time before, and I am petrified of heights and ropes courses in general. I know that right now I probably cannot do 1/2 the obstacles in this race, at least not gracefully... If I can stick to my plan I will be more than ready come October 11th... if not I feel sorry for my team mates who will have to drag my ass to the finish line. Hopefully soon I will be able to nail a muscle up...

Other things to keep on the radar, Fight Gone Bad 3 is September 27, 2008... And hopefully I will secure a OC-1 in the near future so I can try to get ready for the one man season... should be fun!

The coming month

Rules:

Follow this plan for 1 month... do not modify in any way.

How this will happen:
1. Log everything!
2. Take lunch to work EVERY DAY
3. Exercise 3 on 1 off
4. Weight every day, bodyfat every month

Diet:
Monday - Friday = Strict Zone Diet, no coffee, no sugar, no alcohol
Schedule : 530 am wake up
600 am exercise
730 am 4 block meal
900 am at work
1000am 3-4 block meal
100 pm 4 block meal
400 pm 3-4 block meal
700 pm home
800 pm 4 block meal
1030pm sleep

Saturday - Sunday = Looser diet, coffee + alcohol ok sparingly


MORNINGS = FITNESS!

3 days on 1 day off, follow this schedule, days off!

• Monday - 600 am Endurance Training: 10k Beach Run or 2 mile Swim 730 pm Yoga (even on rest day)
• Tuesday - 600 am Wild Card
• Wednesday - 600 am Petranek Weightlifting Wednesdays
• Thursday - 600 am Endurance Training: 10k beach run or 2 mile swim
• Friday - 600 am Petranek Catch Up Day or Wild Card
• Saturday - 830 am Petranek Crossfit Level 2
• Sunday - 830 am Wild Card

Wild Card Workouts, All timed!

Warm up : 3 rounds

2 laps around park or track
15-30 seconds samson stretch
15 overhead squat w/ dowel
15 sit ups
15 pull ups
15 squats

Stretch!

Then pick randomly fron this list:

1. Fran 21 15 9 dumbell thrusters and pullups
2. Helen 3 rounds 400 meter run kb swing X 21 pullups X 12
3. Cindy 5 pull ups 10 push ups 15 squats AMRAP 20 min
4. Angie 100 pull ups 100 Push ups 100 sit ups 100 squats
5. Murph 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
6. Pull up ladder 1 first minute 2 second minute etc.
7. Fitness test! Max Pull ups 2 min, Max Push ups 2 min, Max Sit ups 2 min, Max Squats 2 min. Rest between each as needed.
8. Track Intervals: 1/4 lap jog 1/4 lap sprint 8 laps
9. VORTEX! 6 laps on track, each odd minute = 10 push ups, each even minute = 15 jumping lunges
10. Broomstick Mile