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Monthly Archives: March 2010

3/15/10
jump rope warm up
5 rounds:
7 DL @ 225#
30 squats
15 pushups

3/16/10
power clean and jerk 5×3 (135#)
KB sqwings: 25, 20, … , 5
box jumps: 5, 10, … , 25 ~5min
…. yoga

3/17/10
“Nancy” = 20 min AMRAP of max pullups, run 400 m
8.5 rounds: 92 pullups, 2 Miles
still at 9,600 ft and long transitions b/w pullups and runs

3/18/10
I did something to my knee. I’m not sure what, but squatting was a no
3×5 OH press (95,115,115)
row 500 m
med ball 1 hand snatches (5×10,10)
cleans 3×5 (135#)
f— my knee right now

3/20/10
bike 20 min
3×3 push-press (135)
3 rounds:
30 walking lunges
20 push-press (95#)
15 burpees

3×5 DL @ 225#

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3/1-7/10
I was sick (slight cough and sinus congestion) and used this week to rest and do yoga daily. I also went for hikes both Saturday and Sunday in my VFFs.

3/8/10
“CINDY” = 20 min AMRAP of “chelsea”
18 rounds in 19:05
= 90 pullups, 180 pushups, 270 squats

3/9/10
4 rounds:
25 box jumps, 25 sit ups, 250 m row… ~13 min w/ walking 1 fl b/w row station
3×5 DL @ 225#

3/10/10
20 DB snatches (40#) / pullups
16 DB snatches /pullups
10 DB snatches / pullups … 5:50
….
Clean technique work and 3×5 cleans (155#)

3/11/10
2 k row = 8:58
5×5 B.Squat (225#)
OH Press (95, 115, 125, 125#)
1 more OLY lift—- can’t remember

3/12/10
yoga………
tabata sprint — F-ing hard at 10k’. WOD intensity is a pain in the ass
Tabata row – 50 cal total
1/2 tabata push ups – (25, 15, 10, 12)
50 double unders
3×5 F.Squat (135, 185,185#)
2×2 clean (185#)

3/13/10
1000m easy row (230/500m)

3/14/10
1 hr biking at ~120 BPM
3 rounds: 500 m row, planks

NOTE: I’ve been quite busy this week and not writing my WOD’s down immediately afterwards (boo me)

March update on my Diet:
I’m currently eating about 70/30 Paleo. I’d like to kick that up to around 90/10 Paleo. I have (almost entirely) eliminated eating the following food groups:

1. Milk – none; but some dairy ie-cheese
2. Pasta – none
3. Bread – minimal (I only eat bread when I lapse)
4. Legumes – I eat PB and occasionally beans in my chili.
5. Rice – none (virtually never eat any sushi rice)
6. sugar – minimized. I slip occasionally and eat a brownie.

My main problem areas are:
1. Eating free, non-primal, food at work.
2. Drinking excessively at times. I’m not so much worried about the alcohol consumption, it’s more about the poor food choices I make when I’m tipsy. I now have a battle plan to combat this [thanks SoG].
3. Although I’ve cleared my pantry of non-primal foods, I live with non-primal roommates. Lead me not into temptation.

Strategies / goals moving forward:
1. ALWAYS have primal snack food available at home…. ALWAYS.
2. Take along a primal snack (nuts, jerky, etc) when going out to drink. This way I don’t eat crap. Also have a full primal meal (aka-leftovers) at home for when I get back from the bars. Ideally, I won’t be drunk-munching, but BE PREPARED.
3. IF 1-2 times a week. This is for insulin control and mental clarity. I also plan to start tapering in April; IF-ing will be the main component of my tapering plan.
4. Get more long slow exercise. Try to go for a long hike or bike ride once a week.
5. Sprint work! This should be easier as the snow melts.
6. NO FREE, NON-PRIMAL, WORK FOOD.
7. Cut sugar consumption drastically.

2/22/10
“Fran” = 6:38
Press (95#x5, 115#x3, 135×1)

2/23/10
DL 3×5 (225#), 1×4 (275#) – I need chalk
1,2, … , 9,10
goblet squat
Burpee

2/24/10
4×3 Clean to split jerk (135#)
1×5 Clean-jerk (155)
4 rounds:
1 min plank
30 sec side plank x2
20 BW squats
… 20 DH pull ups

2/25/10
stress relief on balls
yoga

2/26/10
Tabatas: (1 min rest between)
rowing – 50 cal total
BW squats – 18×6, 17×2 (not in that order)
Double unders – 10+
………
12 rounds (AMRAP in 11:15)
5 pullups
10 pushups
15 situps ….. Sit ups were the weak link in this WOD; more evidence that I need to work on my core more

2/28/10
Technique work – cleans
F. Squat 135#x5, 155#x5, 175#x3, 185#x3, 205#x2, 225#x1