Do More, Suck Less

Just got Mark Sisson’s (from marksdailyapple.com) new book. I dig his take on paleo and fitness so this should be a pretty good read.

jared random health & fitness, zone / paleo

“Dead Ringer”
21-15-9
Dead Lift, 225/155 lbs
Ring dip
Burpees

11:47 scaled @ 185 DL

Should have sucked it up more on DLs, killed the ring dips and burpees.

jared daily WOD, scaled

1/2 mile run
50 Squats
1/2 mile run
50 Sit-ups
1/2 mile run
50 Push-ups
1/2 mile run
50 Pull-ups

23:27 Rx’d

In other news – my left knee is hanging on my a thread – felt like I was a few yards away from a full ACL tear on the last half mile.  I’ve been nursing it for a while, but DAMN it hurts now.  Almost couldn’t walk home.  Hurts like hell walking downhill / downstairs.  Zero running for the next month.  And now a pic of some girl’s hot leg.

jared as Rx'd, daily WOD

“Elizabeth”
21-15-9
Power Clean, 135/95 lbs
Ring dips

10.27 scaled @ 115 lbs

jared daily WOD, scaled

Took a page out of Curtis’s book:

3 rounds not for time, resting between each
10 deadlifts @ 135 lbs
10 overhead squats @ 65 lbs
10 dead hang pullups
25 situps

jared random health & fitness

“Danny”
AMRAP in 20 minutes of:
30 Box Jump, 24 inch
20 Push Press, 115/85 lbs
30 Pull-ups

2 2/3

Ran into some problems with pullups – hands were super sweaty and the bar ended up being muddy chalk soup.  Seriously going to start wearing sweat wrist bands to keep the bars dry.

jared as Rx'd, daily WOD

Clean and Jerk
5-5-5
Rest
AMRAP Pushups
Rest
Tabata Situps and Pushups

C&J: 95-115-115
Pushups: 38
Sit-ups and Push-ups: 125

It’s been a while since I’ve done overhead movements – I really need to start practicing these less-used-in-WOD movements during lunch.  Could have gone heavier on C&J’s – the full squat was the lowest common denominator.  Jon showed me kipping handstand pushups which was awesome.  Also making great progress on muscle-ups.  Can almost do a full hang once I get the kipping thing down.

Diet is back on track from being on travel.  Spent a good hour shopping at trader joe’s today so strict paleo/zone should be easy for a week or two.  Haven’t been logging my exact zone proportions so I think I’ll do a checkup next week to see how my “eyeballing” skills have progressed.

jared as Rx'd, daily WOD

how money is this shirt from Mark’s Daily Apple?  I dig his take on the “primal blueprint” diet/lifestyle aka paleo diet.  Been subscribing to his RSS for quite a while – great content to add to your google reader.

jared random health & fitness

Form teams as close to numerically even as possible. Keep teams to 4 or less.
2 Rounds, 4 Stations
Each member rotates through the following 4 stations twice
400m Rowing
Double-unders
Box Jumps
Kettlebell Swings
Team members switch only when their team member that is rowing is finished. A team with less than 4 members will be allotted 1 minute and 45 seconds for when the Rower is empty. The team members not rowing will do only one of the three exercises (no switching) for the time it takes their team member to row 400m – upon completion team members will rotate to the next exercise. The team with the highest average number of repetitions/unit time wins.

Our team was awesome – everyone gave 110% and killed it.  Personal reps for DU, box jumps, and KB swings was 242.  My DU’s were like 80% of those.  Officially adding 24Kg KB swings to my goat list.

Post WOD:
Worked on muscle-ups with Pete, got some good tips that I wanna try out this week.

jared as Rx'd, daily WOD

Front Squat
5-5-5
Rest
50 Burpees for time

95-115-115
2:47

FINALLY home.  Can’t wait to kick it in gear this week, 2-a-days on Tues and Thurs.

jared as Rx'd, daily WOD