Day 5 – November 22nd 2013

Left work early to go for the workout! Not planning to miss any Cross-fit classes. Don’t wanna break that link.

Food of the Day!

Morning (10:30AM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Afternoon (1:00PM): Gluten Free Pei Wei Spicy Combo with Brown Rice

Pre-Evening (5:00PM): None

Night (8:30PM): Home made Sabzi (Mushrooms, Black beans, Onion, Tomato and Garlic) and 2 Wheat Tortillas (Yesterday’s Left over)

Late Night (11:00PM): 1 Cup of Choco Rice Krispies Cereal with 2% Milk

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Cross-Fit Workout of the day!

Front Squat
3@65% – 45lbs bar + 35lbs on each side = 115lbs
3@75% – 45 lbs bar + 45lbs on each side = 135lbs
ME@85% – 45 lbs bar + 50lbs on each side = 145 lbs
3@75% – 45 lbs bar + 45lbs on each side = 135lbs
3@65% – 45 lbs bar + 45lbs on each side = 115lbs
+
5 RFT (Rounds for Time)
5 TnG DL (Touch the Ground – Dead Lifts) – 45lbs bar + 45lbs on each side = 135lbs
10 TTB (Toe to the Ceiling)
30 DU (Double Unders)

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Day 4 – November 21st 2013

Food of the Day!

Thursdays are my vegetarian days, which means no meat and no eggs. Even sauces or condiments containing meat stock or egg whites is a no-no.

Morning (11:00AM): 1 Cup of Mix Cereal with 2% Milk

Afternoon (1:00PM): 6″ Subway sandwich with Veggie Patty, Wheat Bread, Cheese, All Veggies, Mustard, Vinegar and Black Pepper. BTW Subway is getting expensive

Pre-Evening (3:30PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Night (9:00PM): Home made Sabzi (Mushrooms, Black beans, Onion, Tomato and Garlic) and 3 Wheat Tortillas

Late Night (11:00 PM): 2 Teaspoons of psyllium husk with 1/2 cup of 2% milk. Very good source of Fiber. *Important for weight loss*

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Cross-fit Workout of the Day!

EMOM – 12 (Every Minute, On the Minute)
Odd – Row for cals 15/12 – 45s (I couldn’t maintain the rep scheme, so I stick to the alternative)
Even – 15 Burpees – 45s
*If you cannot maintain the rep scheme, 45s of rowing, 45s of Burpees on the minute

Burpees is a great exercise for fat burning but its damn hard!

Rest 7 min
AMRAP – 10 (As Many Reps / Rounds As Possible)
100m Farmer’s Carry – 16kgs Each Hand (Its like picking up Grocery bags and walking 100m)
10 Box Jumps 24/20
10 Pull Ups

I completed 2 and 1/3 rounds of AMRAPs. Pretty difficult to do 10 Pull Ups with no upper body strength.

Lesser sore muscles than yesterday, so felt good to workout!

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I saw slight change in my weight from last 4 days. And when I say change, I mean “towards the goal” change!

CrossFit Acronyms and Abbreviations

Here are some Acronyms and Abbreviations you might come across if you ever happen to join Crossfit or read my blogs:

  • AMRAP: As Many Reps (sometimes Rounds)as Possible
  • ATG: Ass to Grass
  • BP: Bench press
  • BS: Back squat
  • BW (or BWT): Body weight
  • CFT:CrossFit Total – consisting of max squat, press, and deadlift.
  • CFSB: CrossFit Strength Bias.
  • CFWU:CrossFit Warm-up
  • CLN: Clean
  • C&J: Clean and jerk
  • C2: Concept II rowing machine
  • DL: Deadlift
  • FS: Front squat
  • GHR(D): Glute ham raise (developer). Posterior chain exercise, like a back extension. Also, the device that allows for the proper performance of a GHR.
  • GHR(D) Situp: Situp done on the GHR(D) bench.
  • GPP: General physical preparedness, aka “fitness.”
  • GTG: Grease the Groove, a protocol of doing many sub-maximal sets of an exercise throughtout the day
  • H2H: Hand to hand; refers to Jeff Martone’s kettlebell “juggling” techniques (or to combat).
  • HSPU: Hand stand push up. Kick up into a handstand (use wall for balance, if needed) bend arms until nose touches floor and push back up.
  • HSQ: Hang squat (clean or snatch). Start with bar “at the hang,” about knee height. Initiate pull. As the bar rises drop into a full squat and catch the bar in the racked position. From there, rise to a standing position
  • IF: Intermittent Fasting
  • KB: Kettlebell
  • MEBB: Maximum Effort Black box, term coined by Mike Rutherford. Search the forum for it. Originally laid out in one of the early Performance Menu issues.
  • KTE: Knees to elbows. Similar to TTBs described below.
  • MetCon: Metabolic Conditioning workout
  • MP: Military press
  • MU: Muscle ups. Hanging from rings you do a combination pull-up and dip so you end in an upright support.
  • OHS: Overhead squat. Full-depth squat performed while arms are locked out in a wide grip press position above (and usually behind) the head.
  • PC: Power clean
  • Pd: Pood, weight measure for kettlebells
  • PR: Personal record
  • PP: Push press
  • PSN: Power snatch
  • PU: Pull-ups, possibly push ups depending on the context
  • Rep: Repetition. One performance of an exercise.
  • Rx’d; as Rx’d: As prescribed; as written. WOD done without any adjustments.
  • RM: Repetition maximum. Your 1RM is your max lift for one rep. Your 10 RM is the most you can lift 10 times.
  • SDHP: Sumo deadlift high pull (see exercise section)
  • Set: A number of repetitions. e.g., 3 sets of 10 reps, often seen as 3×10, means do 10 reps, rest, repeat, rest, repeat.
  • SPP: Specific physical preparednesss, aka skill training.
  • SN: Snatch
  • SQ: Squat
  • SS: Starting Strength; Mark Rippetoe’s great book on strength training basics. Available right here.
  • Subbed: Substituted. The CORRECT use of “subbed,” as in “substituted,” is, “I subbed an exercise I can do for one I can’t,” For example,if you can’t do HSPU, you subbed regular pushups.
    Sadly, many illiterate posters get this bass-ackward, and claim that since they can’t do HSPU, they subbed HSPU for pushups. D’oh!
  • TGU: Turkish get-up (See exercise section)
  • TTB: Toes to bar. Hang from bar. Bending only at waist raise your toes to touch the bar, slowly lower them and repeat.
  • WO, sometimes W/O: Workout
  • WOD: Workout of the day
  • YBF: You’ll Be Fine (liberally applied in spray form)

Day 3 – November 20th 2013

Food of the day!

Morning (10:30AM): 1 Potato and Egg Burrito from Tacos.com (Bit Heavy)

Afternoon (1:30PM): Schlotsky’s Fiesta Chicken Medium

Pre-evening (5:00PM): 1 Cup of Mix Cereal with 2% Milk

Night (9:00PM): 2 McDonald’s Chicken McWraps

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After two days of heavy workout and sore muscles, it was close to impossible for me to get up in the morning, go to work, come back and workout. But then I realized, I will miss the workout section of today’s blog.

I am pretty sure no one will be reading this blog, but its giving me motivation to go workout for this sole reason!

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Cross-fit Workout of the day!

A. Snatch 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90%  – 5 X (45lbs bar + 5 lbs on each side), 3 X (45lbs bar + 10 lbs on each side), 3 X ( 45lbs bar + 15 lbs on each side)

Snatch Tip: Slow speed from bottom to knees and fast speed from Knees to finish

B. C&J (Clean and Jerk) 3@60%, 2@70%, 2@75%, 2@80%, 1@85%, 1@90% – 3 X (45lbs bar + 10 lbs on each side), 3 X (45lbs bar + 15 lbs on each side), 3 X (45lbs bar + 25 lbs on each side), 2 X (45 lbs bar + 30 lbs on each side)

Still confused with the percentage reps, so started with light weight and judgement. Will follow this after few weeks!

PLUS

8 minutes: 30s for C1 and 30s for C2 with 20s of workout and 10s rest.
This is called as Tabata Mash Up

C1. Wall Ball – 20s / 10s Rest (used 10lbs)
C2. KB (Kettle Bell) Swing – 20s / 10s Rest (used 35lbs)

Day 2 – November 19th 2013

Food of the day!

Morning (10:00AM): 1 Egg Sandwich from Whataburger

Afternoon (1:30PM): Jimmy Johns 8″ Turkey Sub Sandwich

Pre-Evening (5:00PM): Nature Valley Protein Bar (Peanut Butter and Dark Chocolate)

Night (9:00PM): Beet Root Soup with Croutons (2 Beet roots, 1/2 onions, 2 garlic cloves, 3 tbls Olive Oil, salt / pepper / Sriracha for taste)

Cross-Fit Workout of the day!

A1. High Box Jumps 3×5; Rest – 45s
A2. Triple Broad Jump 3×2; Rest – 45s
A3. 3 x 5 strict Hand Stand Push Ups (HSPU) + ME Kipping; Rest – 45s
A4. 3x30s L-sit/L-Hang; Rest -45s

Triple Broad Jump demo: http://www.youtube.com/watch?v=dge2mJ6Y7BQ

L-sit demo: http://www.youtube.com/watch?v=2kMkNFRbLJQ

A1 to A4 means doing one set at a time of each workout. So 3 X (5 box jumps + 2 Triple Broad Jump + 5 Strict HSPU + 30s L-sit)
+
Every 2min for 10min (5 sets)
200m Run
7 Back Squats

With sore muscles from yesterday’s workout, I manage to complete today’s workout as well.

Day 1 again – November 18th 2013

Being a couch potato for months, I am restarting my fitness program which I paid even when I was not going.

Cross-fit Workout of the day!

A1. Four step Snatch Pull 3 X 2 (1″, knee, hip, finish) – 45lbs bar + (10lbs weight on each side of the bar)

A2. Snatch 4 X 2 @70-80% – 45lbs bar + (10lbs weight on each side of the bar)

A3. 5 sets of Power Clean + Hang Clean + Jerk (3sec pause in split) – 45lbs bar + (10lbs weight on each side of the bar)

PLUS

Set format: 21-15-9

B1. Over Head Squats (OHS) – 45lbs bar

B2. Pull-ups – with Green and Red resistance band

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Snatch Pull demo: http://www.youtube.com/watch?v=YQhsNeMEZeQ

Snatch demo: http://www.youtube.com/watch?v=7dvkGthhKoc

Power Clean demo: http://www.youtube.com/watch?v=mCUmi2oqlvA

Hang Clean demo: http://www.youtube.com/watch?v=Da1axAh815s

Jerk demo: http://www.youtube.com/watch?v=bSZc1Slk6rI

Food of the day!

Morning (10:30AM): 2 Egg Sandwich from Whataburger and one bagel with light spread of cream cheese

Afternoon (1:30PM): Cantina Chicken bowl and fried chicken cup

Pre-evening (Quoting Sheldon Cooper – 4:00PM): One All Bagel with light spread of cream cheeses

Night (9:00PM): Three Egg Omelette with an onion and tomato plus 3 tortillas. (Too heavy for me)