Warmup: 4 sets LSIT’s, max
WOD: 18 minutes, AMRAP
- 5 pushups
- 10 lunges
- 15 situps
Cooldown: Long run
Notes: My LSIT’s currently look more like NSITS, but that’s fine. This was my first time doing them and I think I averaged 15-17 seconds on most of them. My triceps were completely blasted by the time we finished, and then we had to go into the pushups in the regular WOD.
I’m realizing I probably need some kind of recovery solution, because if I’m going to do this four times a week, I’m going to be absolutely useless. I’m looking at Gaspari’s Aminolast for recovery and then Anavite, their vitamin solution. Brian Stann uses both of those supplements, and if it’s good enough for Brian Stann, it’s good enough for me.
Warmup: Deadlifts 3x3x3x3
Weight: 155, 205, 235, 255
EMOM (Every minute on the minute), 12 minutes
4 deadlifts, 6 box jumps (20”)
Notes: I love deadlifts. They’re my favorite lift so far. Since starting Crossfit just over a month ago, I’ve improved my 3-rep deadlift from 205 to 255, and I think I could probably do a one-rep max of 300 or maybe more.
This workout was exhausting. For roughly 6 of the rounds, I did bounce-back box jumps, which I haven’t been able to do thus far.
I am pretty excited about the gains I’ve seen so far. I can see my body changing quickly and drastically, and other people are also noticing. I’m obsessed with Crossfit.
Also? My glutes, quads and hamstrings are sore as hell right now.
Dips (blue band)
Weighted Lunges (30lbs)
Weighted bear crawls
Notes: This one was tough. I think I also realized that my grand idea of going five days a week starting immediately probably isn’t going to happen. I need to go Monday/Tuesday/Thursday/Friday for a couple of weeks and work my way up, because otherwise I don’t think I’ll be able to function.
21 toe to bars, 21 box jumps (20”)
15 toe to bars, 15 box jumps
9 toe to bars, 9 box jumps
Notes: After taking most of a week off, this one sucked. But it was good to get back in the swing of things. Today marks my transition to daily WOD’s, so I should start seeing bigger results even quicker.
Crossfit Games are over. Sad face.
20 dumbbell press (30)
My time: 20:18
Planks: 30 seconds left, center, right x 2
20 minute AMRAP
18 box jumps (24 inch)
15 KB swings (25 pounds)
12 pullups (green band)
This one hurt, mostly because I missed all of last week due to being in Vegas.
I ended up doing 5 rounds with an additional 8 box jumps thrown in at the end. Looking forward to getting back in the swing of things and really reaching the goals I’ve set for myself.
The great Crossfit replacement
No, I’m not giving up Crossfit.
But I’m not attending while here in Las Vegas. Luckily, I was able to replace it with another grueling workout: I trained with UFC stars Joseph Benavidez, Mike Pyle and Alan Belcher as well as Strikeforce heavyweight Daniel Cormier.
I was doing okay until Cormier’s session, which was the last of the day for me. He paid special attention to me and made sure I was hurting by the end, probably because I told him Boomer Sooner before we started. You never want to say that to an Oklahoma State grad. I learned this the hard way.
Anyway, I’m hurting pretty badly today. Tomorrow is going to be very painful. And to think: these fighters do this 6, 7 days a week. I cannot even imagine.
30 KB swings
20 KB pulls
12 min amrap
-10 box jumps
-10 ab mat situps
1 year ago today
1 year ago today, I was 239 pounds. On the scale this morning, I weighed 204.
Half of this weight loss happened early in the year, and the other half has occurred in the last 12 days since I started doing Paleo and Crossfit.
Can’t wait to see what this number looks like in December.