Crossfit — WOD

4 rounds for time of:

500 m row

50 squats

15:32

Finally my back is feeling better!  Didn't go to CF Hollywood today, because the official WOD was GHD situps and back extensions, and I knew it might not be good for my back.  But this one was great!

Diet:

Stuck to The Zone

Rest Day

Took another day off. Looking forward to CrossFit tomorrow!

Diet:
Stuck to The Zone

Dojo Training

Sensei is back!
Had good, hard class.
Kihon, kata, kumite slow-mo drills
1.5 hours

Diet:
Not that great. July 4th, went to a couple of parties, noshed.

Rest Day

Really needed this day off *phew*.

Diet:
Stuck to The Zone, except for dinner (went to Thousand Cranes and had sushi and sake)

Dojo Training

Conducted class today
1.5 hours

Diet:
Stuck to The Zone

Crossfit — WOD

Nightmare.

2 x 200 m sprint warmup

200 m sled run (45#) 1:02:56
100 m sled run (90#) 18:68
50 m sled pull (135#) 1:51:72
200 m sprint 24:15

Can't even express how challenging the 200 m sled run and the 50 m sled pull were!

Diet:
Stuck to The Zone

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