CrossPit

It's an understatement to say I like to fight. Ok, I like to train to fight. ;) I've only been to sparring once. It was fun, but I found it very different than hitting and kicking mitts. I need to do some sparring.

Anyway, CrossPit starts up at Brand X on monday. I loved the Kickboxing class Ricky and Jason taught because they made it a combination of CrossFit (Ricky: "It keeps getting harder to kill you, Laura."), Kickboxing and Krav Maga (Jason's best CIA stare: "I'm not certified to train you in KM.")

I always knew that they were training me as if I had the potential to be as dangerous as they are. They expected no less, although they did smile a lot when noting how much "heart" I had. Jason said, I was the only person that got madder when he gave "the stare" instead of getting psyched out. Coulda been a teacher's way of encouraging me. But hell, that stare would get me going. Ricky was good at pushing my buttons and really making me put out my best effort. They pushed me to do everything right. They were teaching me to FIGHT. Not just burn up computer geek calories.

I never mastered the hook when the class was going on but I think I have it now, eh, Jeff. I really feel good about myself when I'm doing a KB, KM or CrossFit class.

CrossPit seems like it will be bit of a homecoming for my fighting spirit. J will be teaching. I'm mad already!

SAY MY NAME! Lorarrrr!!!!

"Barely Dawg"

How many rounds in 20 minutes.
1 rope climb 15'
15 broad jumps
15 dips (sub for ring dips)
Sprints to end of second building and back.

Started at 11:03 on the wall timer. Rope climbs were to the 15' mark. Barely. Did bar dips for 2 rounds, jumping ring dips for last round.

2 rounds completed when Kim's watch was at 20 minutes, so I did 1 more round and finished when the timer on the wall said 32:28.

Was surprised to be able to do two negative ring dips before I went home...hmmm, I might get those ring dips yet!

CrossFit with the Boys

How many rounds can you complete in 20 minutes of:

Russ 6 rounds
10 40# assisted pullups
10 bench press 135#
10 shoulder presses 35# dbs.

Christian 3 rounds + 10 PU + 10 BP + 7 Presses
10 40# assisted pullups
10 bench press 135#
10 shoulder presses 35# dbs.

Laura 5 rounds + 10 pull ups
10 single kipped pullups
10 Push ups
10 shoulder presses 15# dbs.
_________________

This KICKED MY ASS! Subbed pushups because it would be hard to rotate in for time while switching out weights. Did pullups on the cable machine bar with a kick/kip. Christian made fun of how I looked. If that bar was longer I could maybe kip a couple of reps in a row but as it is, I have to get down between reps.

Still a killer workout.

The sport of fitness, the art of getting better.

Warm up with Bear Complex 10x 15#, 10x 35#

OHS 45-50-50-55-55
Hang snatched the 45. Failed to snatch 50#, so used pwr clean for all but the last rep which I hang power snatched.

Front Squat 65-75-80-80-80
Hang pwr cleaned each rep

Back squat 65-75-75-80-(82.5)-85-85
Used the nautilus rack to load the bar, didn't think I had enough in me to get the weight overhead to back squat position safely.

Monday PM class @ Brand X

Modified for Brand X Monday night class
Big Dawgs
Run 400 meters 2:41 ergggg!
50 thrusters with 35# bar 25-10-6-9
30 sit-ups (ab-mat) -hah unbroken. Was I doing them right???
Run 800 meters (Torture)
30 sit-ups (ab-mat) Harder than the first set - still unbroken.
50 Thrusters with 35# bar 20-10-10-10
Run 400 meters (More torture!)

23:15 Awesome. Pretty happy with that time. The bar did not seem heavy, but I did catch myself getting sloppy so forced myself back on my heels and made myself put my "head out the window." Bottle neck was the squats and not the presses.

I need to get an ab-mat. It made the pressure on my tailbone area less (ie, no rubbed raw spots - nuff said) and I could definitely feel my abs doing the work.

This year's goals

clean and jerk 100#
DL 200#
HSPUs
Ring Dips
Diane with HSPU
Fran <8 (intermediate)
Helen <12 (intermediate)
Fran <5 (underdawg!)
Helen <10 (underdawg!)
Angie <30
Barbara <20 (work minutes)

Muscle up.


Run 400M lap in 2:00 consistently
Pullups sets of 10 consistently
Pullups 100 in 10 minutes
Pushups sets of 10 for 10 sets


100 bear complexes for time 45# (target time 30 minute)

Sunday 3/26/06 WOD

Run 400 meters
50 Wall-ball shots
30 Pull-ups
Run 800 meters
30 Pull-ups
50 Wall-ball shots
Run 400 meters

Post time to comments.

If I were to scale this for myself (pack) I would do something like:

Run 400 meters
30 Wall-ball shots (14# ball)
20 Pull-ups Run
800 meters
20 Pull-ups
30 Wall-ball shots (14# ball)
Run 400 meters

If I were a puppy, I would sub an 8-10# ball, do all runs at 400M and jumping pullups.

Helen - PR Big Dawg 35#

15:08
35# dumbbell
run 1 2:29
run 2 2:18
run 3 2:49
Swings unbroken
Pull ups (6, 6) (4,4,4) (5,3,4)

This is 2 + minute improvement. My last time was 17:26 with 35# and 17:29 with 25#.

I was going for 15 minutes. Missed it by 8 seconds. I wasted at least 8 seconds resting/gasping. DAMMIT.

Next time I'll have to shoot for unbroken pull ups. I was going for sets of 6. The runs killed me but I was determined not to burn up more than 9 minutes on them. The Kettlebell swings started off rocky, and Kim yelled across to me to get more of a squat. I used a dumbbell because the boys were all using the Kettlebells.

Pullups. I wanted to do more in a set. I need more practice at longer sets. I should be able to do these unbroken.

Summary 3/18-3/24

Saturday: Brand X St Patricks day workout - kilt required!
Sunday: Thrusters 20 on 10 off - 45#, score of 6
Monday: Kickboxing - All out. Nice Class Lucky Dawg! (rest day?)
Tuesday: Cindy - 10 rounds (box pushups)
Wednesday: Lynne 85#bp, 40# assisted pull ups
Thursday: BX killer 40 minutes of hell. 1 minute pr sprint!
Friday - REST!!!!!

Thursday

Jeff was kind enough to switch Helen to Saturday because I thought I could not make it tonight, but then my day changed so I showed up to this:

Big Dogs - 3 rounds for time
Run 200M
50 squats
Run 200M
10 HSPU
Run 200M
5 muscle ups

Pack- 3 rounds for time
Run 200M
30 squats Run 200M
10 HSPU or 20 Shoulder Presses
Run 200M
3 muscle ups or 15 Pull ups and 15 dips

I did the pack workout with 25# shoulder presses and pull ups/dips.

40:27

*&%^$#*!!!!!! That kicked by butt soooo hard.

However my first sprint took 1 minute flat. That is a personal best for me. Also all the pullups except maybe 2 were face to the second bar.

MUST. GET. MUSCLE UP and HSPU!!!!

Lynne - CrossFit with the boys.

We went to the gym without having chosen a workout for sure, and we haggled, no squats, ok squats but no box jumps. How can we all do pullups in the same workout with only one gravitron. etc. We finally settled on Lynne, even though they still were concerned we wouldn't be able to work around the shortage of benching and pull up equipment. When they found out it wasn't for time, that settled it.

Something with no legs...ok, Christian. Here you go:


6 rounds of
Max BW bench press
Max Pull ups.

We rotated 1 on bp, 1 spotting, 1 doing pullups. Russ benched his BW first (195) while Christian spotted. I did pull ups on the gravitron with 40# assist. We had agreed we'd all use the same assist on the gravitron. I'm not up to bodyweight on the bench yet, so I di a few pounds more than my last time with Lynne (I had no spotter back then). 85# proved to be challenging but I got at least 5 reps each round. Christian said on the last round I did the 6th rep all on my own and next time, if I do a rep on my own, I'll do seven. It was statement. Not a suggestion. Nice coaching. :)

Wit' da boyz - Lynne
Russ - Assisted Pull ups (40#) / 195 (BW 195)
10/10 - 9/8 - 7/6 - 6/5 - 6/4 - 7/4

Christian - Assisted Pull ups (40#) / 165 (BW 162)
12/11 - 10/9 - 7/6 - 5/6 - 6/4 - 5/5

Laura - Assisted Pull ups (40#) / 85 (BW 156)
6/6 - 5/6 - 6/6 - 5/7 - 3/7 - 3/6

I remember this one....

December 8, 2004...

"Run, Laura! Pretend a dog is chasing you!" - Jason
"Nice doggy!" - me.

A crossfit type warmup in Kickboxing class:
6 (or was it 7??) rounds of 30 seconds each
-medecine ball pushups (LRC)
-bench dips - with a wooden park bench!
-8lb db thrusters (after dips, this was torture)
-pool sprints - length unknown it took me about 4 laps to to burn off 30 seconds.-bag work - hit that bag hard and fast for 30 sec
The only rest was when I was bent over catching my breath. After four rounds I was ready for pukie. I took 20 seconds on round 5 to get from pool to bag (about 30 feet). Posted by: Laurar at December 8, 2004 10:34 AM

PainStorm XII-For Joe

I think this just might be the Painstorm I can do as a Big Dog...

The Olympic Bar Mile

With a Olympic Bar complete the following for time:
(35# bar for girlies)
Run 400 M
Back Squat X 50
Front Squat X 50
OHS X 50
Run 400 M
Shoulder Press X 50
Push Press X 50
Push Jerk X 50
Run 400 M
Hang Power Clean X 50
Hang Power Snatch X 50
Run 400 M

Zone Chili

I've been cravng chili lately.

On the CFJ Zone isszue (21?) There have a couple of simple recipes. One is for Chili. I've never been able to make good chili. Even following someone else's recipe.

Anyway the recipe is (for 3 3 block servings)

Sautee
1/3 cup onion chopped
1 chopped Green pepper
in cumin, garlic, chilli powder, and crushed red pepper

Add 9 oz ground beef or turkey until browned (I used ground sirloin)

Add 1 cup tomato sauce
3/4 cup black beans
3/4 cup kidney beans (I was out so I used all black beans)
30 olives - chopped - err I used a 5 ouz can of sliced olives. I hope it wasn't too much.
Add fresh cilantro to taste. - I didn't have any cilantro so I skipped it.

Serve each helping with 1oz grated cheese.

Hmm not bad, a little spicy with the crushed peppers. I might leave them out next time. Also the olive add salty flavor so don't salt until it's cooked. :)

I ate mine without the cheese this time. I'll add it later if I do it again. I might make a double batch and freeze so I can just grab some out of hte freezer for lunches.

Thruster Tabata Extreme 3/19/06

20 seconds on/ 10 second off 65-pound thrusters for 15 intervals

Scored as the least number of reps in any of the 15 intervals. Bar must stay racked for duration of each interval.

Could not do this as prescribed. Used 45# bar. Almost quit in round 4.

12, 11, 6, 7,6,6,6,6,6,6,6,6,6,6,6

For the last 5 rounds I put the bar down for the remainder of the 20 seconds and picked up for the 10 second rest.

I had to stop between rounds 9 and 8 and acknowledge the power low alarm on my palm, which I was using for the timer.

Still fried from yesterdays flying squirrels and rope climbs.

The sport of fitness, the art of getting better.

Pack (27:35)
100' Bear Crawl
1 rope climb
25 Shoulder presses 25# DBs
1 rope climb
25 box jumps
1 rope climb
25 KB swings 12kg
1 rope climb
25 flying squirrels
1 rope climb
25 knees to elbows (mmm maybe knees to chest.)
1 rope climb
25 Hang snatch 35#
7 rope pull ups.

That was a lot of rope climbs. A couple rounds were two half rope climbs.

another Run.

(From google earth and yahoo maps)
The purple portion of the path is 2.2 miles. The the white path is the off road running. The starting point is at the top left corner and we actually ran across the non marked area, to the north about 1.4 mile, then up the steep embankment about another 8th or 4th of a mile then on a long dirt road to get to the Westerra Ct starting point.

It took us (me) 40 minutes from start to finish. I ran to through the canyon trails, hiked up the embankment, no way I could run it so I settled for a steady ascent. Got to the top, where Russ was waiting for me and he asked if I was ok while I caught my breath. "I'm ok." "Would you tell me if you weren't?" "Well, I'd probably just fall down. Or puke."

Then we were off running again. Not fast for him, but pretty good clip for me of the short legs. I kept swearing, and trying to concentrate on my breathing. Asked a few times how much farther to go. This was right after the canyon run - Sadly, the off road is less than 1/3 the distance but as Russ said, effort-wise it is more than half.

I kept giving myself markers to reach. Just to this corner. Two more light posts. Round the bend. I maybe slowed to a walk twice the whole time but never stopped to puke or curl up on the nice cool looking grass of the business parks we passed along the way.

Russ kept saying, keep going, keep measuring your breathing. You're doing a great job. He was not getting the most out of his run but I think he was pleased that I was not giving up.

At the gym while we cooled down he says, Well, you did a really good job on that. I'm surprised. I don't know what I was expecting, but I'm impressed. Good job.

hehehe.

Wait til he sees the chipper I give him to do tomorrow.

Woof!!!!

From Wednesday Class

Big Dawgs
5 rounds
135# Deadlift x15 (95# women)
Run 400M
15 situps (no GHD or AbMats)

I did this with 95# in 27:50

Jeff had posted 105 for women and I would have tried that with 3 rounds. Since Jason posted 95# for women I went for 5 rounds. All part of an evil plan I'm sure because he nodded approvingly while I grimaced through round 2 and when I was doing round 4 DL he asked "You're doing 5 rounds, right?" Yes. "Good."

Big Dawg Dreams

As Precribed.

Two words I have wanted to post with my workouts for a long time. It took me a good year to do the scaled pack workout that Jeff gives in his classes. There are still some movements I can't do - even in the pack workouts. Handstand Pushups. Ring Dips - heck even my bar dips are still not full ROM.

Some things I can do for reps but not for an entire workout. Pushups plague me - adding what seems like HOURS to a workout. Rope climbs - It takes me several tries to get the tricks back after a break. Snatch, Overhead Squat.

The last six months have seemed stagnant for me. I learned to kip in September. I started using "real" pullups on the WOD and that was a big milestone but since then, milestones have been few and far between.

I'm short, but I'm no 115 pound Lynne Pitts, Kelly Moore or Annie Sakamoto. I'm certainly no Eva or Nicole. I'm 155 on a good day and today is not a good day. It's the diet.

But I have my strengths. After not doing ME days for a few months, I picked up almost where I left off in the first week of February and got PRs in clean and jerk, deadlift, OHS this month. My pull ups are getting better and stronger every time. I can feel the difference when I get my head well above the bar. My chest will be touching soon. I'm concentrating on form and not worrying about time - well, not much. I'm choosing heavier weights for WOD and the other day I did the 65# DL, HSQ, Push Press workout AS PRESCRIBED.

Once I declared I just wanted to "do a dip, do a pull up, run a mile, climb a rope." I used to have to choose between the Pack workouts and Puppy mods. I noticed more and more looking at the Big Dawg (RX'd) workouts and saying, next time. Next time.

I did the Brand X's Big Dawg weight for women (45#) on the 12 push press/10 pullup workout yesterday. It was hard. I only got 9 rounds and I forced myself to complete 10 rounds. I could have gotten more rounds with the Pack weight for women, but right now, I have to think like a Big Dawg or I'll never be one.

And I'm going to get that Muscle Up. w00f!

Hang Cleans 3/14/06

Hang squat cleans
3x65#
2x75#
2x75#
2x80#
1x80#
1x85#
1x85#
1x90# (plus 5 front squats)
1x90#

Decided to stay with 90 as the failure at 95 last time was pretty scary. No room to drop the bar in my tiny workout area.

Here it is!

Kilt picture. Oh and I'm a strong lass!

Don't peek if you are going to be at Brand X on Saturday!

bradley's blog

did you git your kilt
did you

WOD from Friday 3/10/06

Took my rest day yesterday and did this at Brand X tonight:

In 20 minutes how many rounds can you complete
12 push press 65# (Modified to 45# bar)
10 pull ups

I did 9 even rounds. Completed a 10th round at 22:40 out of sheer stubborness.

Making a slamball

Get a basketball (this is a youth regulation sized one from Walmart - $5.88)

Drill a 1/4 inch hole. Fill with silica sand. I got the sand from Johh (Free).


At first we used a cake decorating tip, a plastic cup and a little funnel to start filling. Nuh-uh. Then I figured out that if I indented the ball and poured sand in the dent it acted as its own funnel. Then John came up with the brilliant idea to put his skill-saw under the little bench to vibrate the sand into the hole.



after 2.5 hours we went from 1.8 pounds of sand to an 8lb ball. It's only about 1/3 full. My goal is 15-20 lb ball for slamming.




After it's full we'll patch it with a really good tire patch kit (4.88) and fill with a little air through the fill valve.

Good week!

Monday: 75# Thrusters/Pushups
Tuesday: DL (PR)
Wednesday: JT (modified)
Thursday: Run 5K
Friday: 5rounds/Triplet wit da boyz
Saturday: BX class + Spartan Races !

Tomorrow, I rest.

Spartan Races / Maneaters

@Brand X today

Big Dogs
3 rounds for time
5 muscle ups
10 Broad Jumps
15 Maneaters
30 squats

I did Pack
5 jumping muscle ups
or 15 pull ups and 15 dips
10 broad jumps
15 Burpees
30 Squats

Except I did the 15/15 combo in first round and 10 jumping muscle ups in round 3 & 4. My time was 25:11. I love that I can do multiples on burpees. When I started, I used to actully have to rest BEFORE each jump. LOL.

After the workout Jeff got out the tractor tires and we did Spartan races. Two tires. Two CrossFitters. Do spartans from one end of the mat to the other. Flip the tire, jump into the center, jump out of the center, run around back the the other side of the tire, repeat.

That was so fun. I don't remember who all raced who, but I ended up racing Tony R. He had just beat someone else and was tired so although he beat me by at least whole tire length, I didn't make too poor of a showing. Heck everyone thought it was pretty awesome that I did the whole length my myself. Those tires are a BEAST to flip let alone jump in and out of while RACING some fit bastard!

CrossFit on Friday

5 rounds for time
25 situps
20 box jumps
10 db shoulder presses


Christian 10:07 (25# dbs)
Russ 11:00 (25# dbs)
Laura 11:51 (15#dbs)

I think the boys need a bit more of a challenge. I'm thinking chipper!

psst

How does this sound:

100 Bear complexes for time.

Just sayin'.

The sport of fitness, the art of getting better.

Rest day = 5k run.

Well I think it might have approached 5K. I certainly almost puked running it and trying to keep running with my lungs heaving.

My legs were not tired. I was just GASSED! The guys were pleased with my determination. LOL.

Took about 27 minutes and it was somewhere between 2.5 and 3 miles.

Finished off with 50 db swings with 35#. Christian said my form was ugly. But the other day Jeff said I had good kb swings. Maybe its the equipment. I should take a pic of the 35#ers at the gym.

Meanwhile, here's a pic of our white board - assimilated to a crossfit scoreboard.

J.T. - Kinda

Had to modify:

42-30-18 Shoulder Press (20#db) / Jumping Ring( r3=Bench) Dips
21-15-9 Box Push ups


23:11


Russ did Barbara Lite today 10-20-30-40:
3:16
3:31 (45# assist)
4:22 (45# assist)
4:46 (45# assist)
5:48 (55# assist)

23:12 total

WOD DL 1-1-1-1-1-1-1-1-1-1

DL 125-125-135-135-145-155-160-165-165-170

170# = pr

(checked the WOd posted for today and it is actually 3-2-2-2-1-1-1-1)

Zone log 03-07-06

7:30 BF: 1oz Chicken (processed - yuk. Too salty), 1/2 cup cantaloupe, almonds

10:30 snack: 1/2 cup cottage cheese, 2/3 cup frozen strawberries, almonds

12:30 lunch: 2 oz roasted chicken breast, 1/2 peach - not really good. Almonds, (Need one more carb block. hrmm...)

(stupid birthday cake)

The sport of fitness, the art of getting better.

My impromptu workout tonight:

Was going for 5 rounds of
5 75# thrusters
5 Box pushups (20" bench)

5/5
5/5
5/5
5/5
4/5
(Did not make 5 thrusters on round 5 so I went to max for each for three more rounds )

3/4
3/3
3/5

stopped at 10:21

H-O-O-K-E-D

CrossFit@SAIC

Barbara Lite: Christian

10 Pullups
20 pushups
30 situps
40 squats

3:02
4:00
5:03
6:57
4:57 (Assisted pullups @85# assist)

Russ vows to do this tomorrow.
Russ's wife wants him to do the 21-18-15-12-9-6-3 workout with her at home. I am trying to get the idea across that this is a "constantly varied" program. hehe.

Painstorm XI

200m run
20 Pull ups/20 Dips
200m run
40 Shoulder Presses (25#db/Oly bar)
200m run
30 overhead squats (10#bar)
200m run
20 SDHP (oly bar)
200m run
30 pull ups
200m run
30 press ups (push ups)
200m run
30 swings (16kg)
200m run
40 burpees
200m run
50 thrusters (15#db)
200m run
100 squats

1:08*
*I did not realize I missed the press ups until I got home to post my time. I *knew* there were pressups but as I went through the rounds, I did not see them. CRAP. Oh Well, still a hell of a workout and a time I like. I used heavier weights where I could. I wish I would have done the thrusters with the oly bar and the OH with 35#.

The RX's version of this is really just insane. I think the pack version is an awesome workout, we should try again sometime. The Big Dawgs could rip this one out in about 25-30 minutes.

After the Shoulder Presses it was all metabolic. (If I'd have done the press ups, it would have been another 10 or 15 minutes of just muscle.) I was at pukie's door about three times. Right after the thrusters and last run, and before the squats, was the worst.

Also I wore my pink Brand X shirt and I think a couple pics were snapped. I'll try to get them from Mikki to post here.

OHS - practice

Modified the WOD (OHS 1-1-1-1-1-1-1-1-1-1)

OHS
2x 45#
2x 45#
3x 50#
3x 55#

CrossFit on Friday

Crossfit @ SAIC : Just the basics.

21-18-15-12-9-6-3
Squats
Situps
Pushups

Christian 7:05*
Russ 11:03
Laura 12:39**

*Christian used anchored situps and did the workout at home while Russ and I did unanchored situps and worked out at the office gym.

**I had to go to my knees middle of the 18 rep round.

"Now I see where the cardio comes in." -- Russ *panting* in first round

"I smoked him!" -- Christian *panting* (he called me before he even caught his breath!)

Zone log - 3/3

Best laid plans...

07:30 I cooked up some eggs (2P) and some ham (1P) for breakfast with 1/2 tsp of butter (fP). I ran out of the house without eating my carbs (would have been berries and maybe a half slice of ww toast.

Had a docs appt at 9 for my mom and had to drive her there after getting the boy to school a bit early. Craziness.

11:00 Stopped on the way back to the house at a local homestyle diner and ate a belgian waffle with a bit of butter (and about 1 tbsp of syrup). Orang juice.

This was A LOT of carbs. gah! plus Fat I'm sure.

12:15 Iced Coffe with SF vanilla and Heavy Cream (Fat!) .

I just ate my berries.

So not zone today. Will try to do a better dinner. Need more eggs. I like eggs. Cottage cheese is a good one for me. Likes it with fruit and nuts.

Plan on trying the three point oatmeal maybe on sunday. And possibly the smoothie. They both include cottage cheese.

Woof!

First the good news: AS RX'd with 65# bar

"Bad" news: 4 rounds, 10 DL, 7HSC in 20 minutes.

More Good news:

DL unbroken all sets
HSC 4, 3, last 1 to rack for PP
Push Press unbroken. All. Sets.

The weight was challenging, but intensity was there. Huffing and puffing the whole time.

Keeper.

Suggested name: 1 bar of death.



ps

AS RX'd.

Zone Log - 3/2

ok, snacked on 1/2 cup of cocoa puffs (13 gr carb - 8 from sugar) in the middle of the night.


For breakfast:
1/2 cup cottage cheese (granted I am eating whole curd, because I hate the texture of lowfat) + 1/2 cup canned peaches.

Coffee with a bit of imitation cinnamon creamer. Keep watering it down with more coffee. ;)

Lunch coming up...I'll try to stick to zone. Let's see what the fellas have in mind.
...OK, chipotle (McD's mexican franchise) soft tacos, with carnitas, lettuce cheese and fajita veggies. I'll have to check the nutrition to see if I should dump tortillas. :)

Yeah Burpees!

Jason made up this workout for wednesday:

Big Dogs
21-18-15-12-9-6-3
Burpees
Sit-ups
Push Press (95# men/65#women)

I came in when class was practically over.
"What have you got for me?"
"Over there...Do it! Do it with 45. You can use the 45# bar, right?"
"Yeah, 45# isn't too bad for me anymore."

So I did the pack workout:
21-18-15-12-9-6-3
Burpees
Sit-ups
Push Press (45#)
28:10 - I pushed myself on that one. Tried not to rest longer than it too keep from hyperventilating. I rocked the push press. I did the first set unbroken! the pushup part of the Burpees is what kills me, muscle fatigue-wise.

Jason did the big dog in 18-something, and David Shanahan did it with 65# in 16-something.

Zone log - 3/01

I have an April 9th race (Carlsbad 5k - the world's fastest 5k!) so I need to melt off some of the fat I've accumulated over the last 6 months (my own poor eating habit.)

I KNOW I'm like the boy who cried wolf in this but I'm posting my eating here. Whether I zone or not. EVERYTHING I eat will go in this log.


AM - First food @ 10 am - this is not good.
Also, Tony made me skip coffee!!!! Evil man.

10:00 1/2 cup cottage cheese, 3/4 cup strawberries, splenda mmmmmmmmmmm
11:00 2 tbsp of oriental sesame sticks no idea on nutrion info, can't find my packaging.

PM
13:00 2 oz deli turkey (good quality - boar's head, oven roasted), 3/4 strawberries splenda. - short one carb.
14:00 1 tsp chopped walnuts (2 fat) 1/2 granola bar (9 g carbs = 1 carb)
16:00 snacked on thosed damned sesame sticks. 3 carbs + unknown fat.
17:00 ate 3 oz of chicken breast in the car 3 protein

Dinner
1/2 of a Sourdogh Jack (2 carb/2 protein/3.5 fat)
1 patty from a cheeseburger - cheese-product scraped off. 2 protein/2fat
(short 2 carbs)

total spread out through day:

9 proteins
10 carbs
7.5 fat

problem is I didn't eat the mini block together but I think I'm at least within calorie restrictions. Gotta start somewheres.

EDIT: 2 eggs and 1/2 cup cocoa puffs before bed. I would have had a cup of milk instead but we were running low.