Dojo Training

Helped with karate tournament—did not compete, just did judging for competitors
No training

Diet:
Stuck to The Zone

Dojo Training

Trained full class.
Kihon combinations
Kumite drills
Judging training
1.5 hours

Diet:
Stuck to The Zone, then made a delicious sushi dinner (my one free meal of the week)

Crossfit — WOD

"Fran" (as prescribed)
Thrusters (95#)
Pullups
Sets of 21-15-9, for time
9:40

Absolute nightmare. Was exhausted the rest of the day. Good one!

Diet:
Stuck to The Zone

Dojo Training

Trained entire class:
Basic combinations (for upcoming kumite drills)
Kumite drills (step back-rotate-soto uke, gyaku-zuki, etc.)
Kata
Mock tournament kumite and kata
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

"Barbara"
5 rounds for time of:
20 pullups
30 pushups
40 situps
50 squats
3 minute break

(done as prescribed)

Round 1: 3:11
Round 2: 3:34
Round 3: 4:32
Round 4: 5:01
Round 5: 4:28

Wow. This one was tough. I mean, a real bear. But note: when I started CrossFit, I did Barbara Lite, with assisted pullups. First round back then: 3:27. I'm clearly making progress!

Diet:
Stuck to The Zone

Dojo Training

Conducted first half of class:
Kihon for upcoming test...combination techniques for black belts

Trained second half of class:
Gohon, ippon, and jyu-ippon kumite

1.5 hours

Diet:
Stuck to The Zone

Rest Days

May 23-25
In Bisbee, Arizona for three days. I didn't work out there because [insert 10 excuses here].

Diet:
Ate moderately, with some Zone elements, but this was my vacation! Had some dee-licious dinners :-)

Crossfit — WOD

"Michael"
3 rounds for time of:
800 m run
50 back extensions
50 situps
19:59

Not a great workout before 14 hours in a car with the family...phew...back was tight!

Diet:
Stuck to The Zone as best I could, given the road trip. Mock chicken and Ezekiel tortillas with a slab of vegan cheese out of a trunk ain't my idea of a tasty dinner, but it's better than McDonald's!

Dojo Training

Conducted first half of class:
Heian shodan, heian sandan
Gohon kumite
Kihon ippon kumite

Trained second half of class:
Kihon ippon kumite
Tournament judging
1.5 hours

Legs very, very sore already from yesterday's WOD...I know tomorrow's gonna be a doozie....

Diet:
Stuck to The Zone

Crossfit — WOD

Four rounds for time of:
Run 400 meters
50 Squats
12:12

Felt really good about my time. Pushed it, and it was tough...especially the second through fourth runs. One fellow CF friend was struggling at the end, so I went out to greet him at the end of his last run and did 50 extra squats beside him for support.

Diet:
Stuck to The Zone

Dojo Training

Conducted first half of class:
kihon and combinations from Empi

Trained second half of class:
Kumite drills with partner

Diet:
Stuck to The Zone

Rest Day

Diet:
Stuck to The Zone

Crossfit — WOD

WOD from Thursday, May 14th--five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions
11:24

Schedule has been haywire...did them at LA Fitness with an exercise ball and a back extension machine.

Diet:
Stuck to The Zone

Rest Day

May 14-16

Wow...could hardly walk for three days. For some reason, although the squats didn't feel that tough on Wednesday, when I left CrossFit and stepped off the curb, my leg buckled, and I nearly fell into traffic!

Very, very sore for three days afterward. Body needed rest.

Diet:
Stuck to The Zone

Crossfit — WOD

As Many Rounds as Possible in 20 minutes

5 pullups
10 pushups
15 squats

21 rounds + 2 pullups

Diet:
Stuck to the Zone

Rest Day

Felt it prudent to go easy on the back.

Crossfit — WOD

For Time:
30 handstand pushups (box)
40 pullups
50 kettlebell swings (24kg)
60 situps
70 burpees

16:14

Tough one!

Diet:
stuck to The Zone

Rest Day

May 7-10. Back completely out. Had to rest it.

Crossfit — WOD

Push Jerk

Warmup: 65 x 3, 85 x 3, 105 x 3
Sets: 125 x 1, 145 x 1, 145 x 1 (fail), 135 x 1, 145 x 1 (fail), 135 x 1, 135 x 1

Felt a tweak in my back soon after the class...I think that from now on, I'm going to avoid these heavy weight days. Maybe in a year, if I don't feel any more back pain, I'll do something like this. I'd much rather go nuts and do a different WOD, because I seem to keep hurting myself.

Diet:
Stuck to The Zone

Dojo Training

Taught first half of class: basic techniques
Second half: combination drills, gohon kumite, ippon kumite
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Front Squats

Warmups: 45 x 5, 85 x 5
Sets: 135 x 3, 145 x 3, 135 x 3 (deeper squat), 140 x 3, 145 x 3


Diet:
Stuck to The Zone

Rest Day

Totally wrecked from Friday's WOD. Sore everywhere...not a good idea to train, I don't think.

Diet:
Stuck to The Zone

Rest Day

Was with Julia today, went to the LA Science Museum...couldn't make it to the dojo. I can tell I'm about to get REALLY sore from yesterday's WOD....

Diet:
Sorta not exactly Zone friendly, but not horrible.

Crossfit — WOD

"Tabata Something Else"

Pullups 14 | 11 | 8 | 7 | 5 | 6 | 9 | 5
Pushups 15 | 16 | 12 | 12 | 11 | 11 | 11 | 12
Situps 13 | 14 | 15 | 15 | 13 | 14 | 13 | 13
Squats 15 | 17 | 15 | 17 | 14 | 16 | 15 | 18

Total: 402

Diet:
Stuck to The Zone