Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

CrossFit Total:

Back Squats:
Warmup 135x3, 185x3
Sets: 225 (FAIL), 225 (FAIL), 215

Shoulder Presses:
Warmup 65x3, 85x3
Sets: 115, 135 (FAIL), 125

Deadlift:
Sets: 225, 270 (FAIL), 245 (FAIL)

TOTAL: 565

Was tough because of yesterday's WOD. Went way down in deadlift (wondering if my back had anything to do with it).

Diet:
Stuck to The Zone

Crossfit — WOD

Squat Buildup

Overhead squats keep going up in weight until can't do one:
1-1-1-1-1 etc.
115#

Front Squats keep going up in weight until can't do one:
1-1-1-1-1 etc.
195# (PR by 50 pounds)

Back Squats keep going up in weight until can't do one:
1-1-1-1-1 etc.
225# (PR by 15 pounds)

Diet:
Stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Warmup: 2 x 200 m. Times: 23.72, 23.28

For time:
100 situps (no weighted feet)
100 flutter kicks (4 count)
100 leg lifts (on pullup bar)

Rx'ed it in 18:03.

That was great. I have been doing Tabata situps regularly and finished first in the workout. The next person finished in about 24 minutes. WOW! Tabatas make a huge difference.

Diet:
Recommitted today to The Zone a bit more. I have not shown much progress in the past month or two. I have been hitting Ezekiel tortillas, and maybe this isn't the best carb. This evening I had 1/2 of one with PB&J but accompanied it with soymilk, chocolate, and soy protein. But I am going to set 1/2 - 1 Ezekiel tortilla max every day for a while and see if that makes a difference.

Dojo Training

Sensei was back from Master Camp today and taught class. Good, solid workout:

Kihon combinations
Kumite combinations

1.5 hours

Diet: stuck to The Zone

Rest Day

Needed a rest day today.

Crossfit — WOD

10 rounds for time of:

3 weighted pullups 35# (switched to 25# on sixth round because I couldn't get all the way up anymore)
5 strict pullups
7 kipping pullups

Had to stop at the end of the eighth round. Hands were bleeding all over the pullup bar. This one was probably the hardest strength training one I have done. Forearms felt like blimps.

Tabata situps - 12

Diet: Father's Day. Went to Real Food Daily in the evening and pigged out.

Dojo Training

Conducted class today
1.5 hours

Diet: stuck to The Zone

Crossfit — WOD

As many rounds as possible in 20 minutes:

15 pushups
12 ring dips
9 push press 75#

7 rounds + 2 pushups

Tough one. Thought the pushup part would be easy until the second round....

Diet: stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Rest Day

Needed another one...body so exhausted....

Dojo Training

Conducted class today
1.5 hours

Diet: stuck to The Zone

Rest Day

Whew...definitely needed it!

Crossfit — WOD

"Nasty Girls"
3 rounds:
50 squts
7 muscle-ups (assisted slightly)
10 hang power cleans (105#)
9:20
(PR)

Diet: stuck to The Zone

Dojo Training

Conducted class today
1.5 hours

Crossfit — WOD

"Karen"
150 wall balls for time
(ball must hit spot, must not hit the floor)
10:50

Dojo Training

Conducted most of class today
1.5 hours

Crossfit — WOD

Back squats:
1-1-1-1-1-1-1

Warmup: Tabata hang power snatch
65# running total: 50

Back squats warmup: 135x5, 155x3

185
225 (fail)
195
205
210
215 (fail)

PR = 210 (last time was 185)

Dojo Training

Conducted class today.
1.5 hours

Crossfit — WOD

5 rounds for time:
21 thrusters (75#)
21 double-unders
as prescribed
21:07
I think I was the last one to finish. That was pretty rough.

Diet:
Stuck to The Zone, except for a few bites of chocolate ice gelato

Dojo Training

Conducted class today
Trained some
Very large class, with seven visitors from Arizona
Geared class for the test later on
1.5 hours

Am going to start stretching more. Have lost a bit of flexibility since I started CrossFit.

Diet:
Stuck to The Zone

Crossfit — WOD

Deadlift 1-1-1-1-1-1-1

Warmup: Tabata Squats--20 (PR)
Deadlift warmup:
85x5
125x5
145x3
195x3

245-255-265-270-275(fail)-275(fail)-275(fail)

Not a lot of weight compared to some other people, but I'm just glad I was able to do it and start strengthening my back!

Diet:
Stuck to The Zone

I have been saying that, but over the past month, I have been a bit inconsistent about my Zone diet, even snacking sometimes. I am recommitting to results now.

Dojo Training

Conducted class today.
Geared toward upcoming kyu rank test on Saturday
Trained some, but not hard
1.5 hours

Diet:
Stuck to The Zone

Rest Day

Definitely needed it!

Dojo Training

Trained full class
Kihon combinations
Kumite drills
Calisthenics
1.5 hours

Exhausted from all the training. Will definitely take a rest day tomorrow.

Diet:
Stuck to The Zone

Crossfit — WOD

"Kelly" (as prescribed)
5 rounds for time:
400 m run
30" box jump x30
20# wall ball x30
36:20

Heh...didn't realize that the Rx was a 24" box jump...that workout was utter hell...but the 30" jumps will help with karate, anyway :-)

Diet:
Stuck to The Zone