Jared PCF Tuesday 20090331
Back Squats
2-2-2-2-2-2
wu @ 115/125
135-145-155(f)-145-145-145
Started getting my form / ROM down after the third set. Was also squatting too low a few times so I started including the dynamax ball. Feels good to know I’m squatting my body weight, but dissapointed I ditched 155. I’ll get it next time for sure. Came off a 19.5 hour fast today, felt great. Eating normal tomorrow, IF’ing Thursday night, then normal up until race day on Sunday.
jared as Rx'd, daily WOD
Jared PCF Monday 090330
Three rounds for time:
Run 800 meters
21 Toes-to-bar
21 Deadlift, Bodyweight
24:04 @ 145 as Rx’d
Started intermittent fasting last night, coming off a 15+ hour fast. Felt freaking awesome, even after running 10 miles + WOD yesterday. Today’s WOD was the first time I’ve ran with my FiveFingers, was kind of “slappy” but ok. Manhandled my first 2 sets of toes-to-bar until I found a killer technique. Would have completed an unbroken third set if my grip hadn’t given out.
Skipping protein shake and downing 3+ cups broc, 1/2 cup sweet potatoes (glycogen), 1 cup chopped spinach, 1 cup squash, 4 oz chicken, 1 cup marinara, 12 blocks almonds — then fasting for about ~17 hours. Read a few hours worth of IF last night and feel like trying something new this week.
jared as Rx'd, daily WOD
Jared PCF Sunday 090329
Six Rounds:
30 seconds Punch Press, 50/35 lbs
30 seconds Lunges
30 seconds Squat Thrusts
30 seconds Rest
221 @ 35 lbs KB
jared daily WOD, scaled
It’s been about 3 months since I last ran > 5 miles. Back then I was upwards of 25-35 miles per week. I dusted off the ol’ garmin GPS watch and set off for a 10 miler to get ready for next weekend’s Cherry Blossom 10 Miler. Ran to the W&OD and then around Theodore Island. The entire experience gave me time to unbiasly evaluate the sport of running:
Pros:
- Nice scenery, feels good to be “out”
- You feel that you’re getting a good “workout” because of the endurance factor
Cons:
- pretty much guaranteed injuries
- insane wear and tear on joints – esp. knees.
- high level of effort doesn’t translate into better fitness. Calves are cut, rest of body is a toothpick
- DOMS (delayed onset muscle soreness) like crazy the next few days, even after stretching
- no matter how often you refresh you ipod shuffle, songs get OLD
I’m pretty sure I’ll be hanging up the running shoes after next weekend’s for reals 10 miler. At the end of the day I want to look like and perfrom like a sprinter, not the Ethiopian distance runner.
jared random health & fitness
Jared PCF Friday 090327
Five rounds for time
15 Barbell Lunges, 95/75 lbs
10 Ring push ups
10:27
Stuck with 95lbs as Rx’d. Didn’t really track food today, oh well. Running 10 miles in the morning to prepare for the cherryblossom festival 10 miler.
jared as Rx'd, daily WOD
Jared PCF Thursday 090326
Turkish Get-ups
Left and Right
2-2-2-2-2-2
Barbell Sotts Press
2-2-2-2-2-2
TGU 35-35-35-35-35-35
sotts 35-35-45-45-55-55
box jump 0ff – 54 inches!!!!!
Very unique WOD today, finally getting the hang of TGU’s. Shoulder flexabilitiy during sotts is def an issue. Going to add that to my lunchtime lifts in the garage. After the WOD we decided to have a box jump off. Started with a 30′ box and added 4′ 45lb plates until failure. Only myself and another guy were still standing after 6 plates. 7 was my failure, but crease? kept on for a new box record. Congrats man, you’ve got some serious ups.
jared daily WOD
My new Vibram FiveFingers came in today while I was at the box. Their sizing guide was dead on, they fit like a glove…errr sock?. It was either these or weightlifting shoes, which I still may get based on what I’ve read at PCF. Anyhow, cised to break them in at tomorrow’s WOD
jared random health & fitness
Jared PCF Wednesday 090325
AMRAP 15 minutes:
3 Clean and Jerks, 135/95 lbs
15 Wallball, 20/16 lbs
6 rounds @ 115
Starting to move out of my comfort zone with weight. My form is still off (weight on toes, not on heels, amongst other things) but I’m practicing almost every day with lighter weight in the garage. Only got 5.5 hours sleep last night and totally bonked during today’s WOD. The wallballs absolutely destroyed me, broke them into sets of 5.
One good thing about today was post workout – did 50 ring dips focusing on complete ROM. Slowly but surely I’m getting the ring kip down. For a guy that weighs a buck 40, you’d think ring dips would be easier. Going to crank out 50 after every WOD until I’m solid. That and KB swings.
jared daily WOD, scaled
Jared PCF 090324
Tabata Hollow Rocks
Rest 1 min
Tabata Handstand Holds
Rest 1 min
Tabata L-sits
Rest 1 min
Tabata Squats
Rest 1 min
Tabata Medball Cleans, 20/16 lbs
hollow rocks 17 (form wasn’t great)
squats 14
medball cleans 6 @ 16lbs
still on par for hitting my goal blocks today
my zone log
jared daily WOD
My twin brother Josh made the front page of Desert Crossfit. Way to go bro, you’re a freaking stud.
jared random health & fitness