100 Day Six Pack Challenge – Day 81
Back Squat 5 x 3
120#/130#/135#/135#/135#
Metcon:
5 rounds for time of:
30 sit-ups, unanchored
25 supermans
9:06
Today’s Food: Cervelat & cheese; ham & cheese omelette; almond butter; Zone bar; cervelat; lettuce salad; roasted turkey breast.
Shoulder press 3 x 5
65#/65#/67#
10-7-4 at 60#
100 Day Six Pack Challenge – Day 79
Front Squat 3 x5
100#/100#/100#
Back squat 1 x16 at 80#
Metcon:
“Lizzie”
15, 10 and 5 reps of:
Power clean, 100#
Ring dips (red band)
5:35
Lizzie may have been about 20-30 seconds faster, but I had to stop to smush something that looked suspiciously like a black widow spider.
Shudder.
Today’s Food: turkey, banana, almond butter, scrambled eggs with ham & cheese, herb-roasted turkey breast, lettuce salad, cervelat, almond butter, small piece of dark chocolate.
100 Day Six Pack Challenge – Day 78
Deadlift 3 x 3
200#/210#/210# (F on rep 3 due to grip)
1 x17 at 150# (grip failed at rep 17)
Metcon:
10 rounds for time:
10 jumping pull-ups
10 push press, 30#
10 sit-ups
Sprint 100 meters
17:27
I cracked myself pretty good on the chin on the very first push press, which caused me to stand in befuddlement for a moment while I tried to figure out why I was standing there holding a barbell. Luckily, I was looking right at the white board, which had the WOD helpfully written on it. Good thing too, or I may have just wandered around the house with the barbell for a while.
100 Day Six Pack Challenge – Day 75
Back Squat 3 x 5
110#/120#/125#
then
5 rounds of 30 second plank hold and 15 sit-ups
Holy Schnikes that plank hold stuff was an ab-burner! After the first round I thought “Ah, I can do a lot more than five measly rounds.” By the last round I was whimpering and praying that the time/space continuum would speed up and the seconds would go by faster.
The squats felt pretty good. My knees are still sounding off but as long as I remember to keep my hamstrings engaged and stop myself at the bottom they don’t hurt too much. When I lose all semblance of control and just drop down in the hole is when I get myself in trouble. Go figure.
I think I’ll try to start a new cycle of CF Strength Bias. I made some really nice strength gains last time and now is as good a time as any to start it.
Today’s Food: Bad. Tami not want to talk about it.
100 Day Six Pack Challenge – Day 72
WOD:
Power clean 3-3-3-3-3
100#/110# (F on rep 3)/105#/105#/105#
My feet were all over the place on the first two sets. I don’t know what the heck I was doing, the Riverdance or something. I lowered the weight a bit on the last three sets and concentrated on good form and they felt much better.
I played around all day with dips and pull-ups. With the dips it’s kind of like when you keep pinching yourself to see if you are dreaming – I kept trying them to see if I could really do them. I can do three bar dips in a row and one ring dip (whoot!) and two consecutive dead-hang pull-ups. Getting there.
Today was a lazy day, and I made what was either a really exciting discovery or a really tragic discovery, depending on how you feel about baked goods. I’ll go with the former.
Bakerella. My goodness, but it is beautiful. Food porn at its finest. Chocolate Chip Cookie Pie, Mint Oreo Truffles, Peanut Butter Cup Cake, and get this – Double Chocolate Zucchini Cupcakes filled with Chocolate Ganache and Topped with Creamy Goat Cheese Frosting. Hold me.
I had to go eat some lettuce just so I could feel clean again.
And on that note, here is Today’s Food: Ham & cheese omelette; almond butter; Zone bar; summer sausage and pepper cheese; chicken; red leaf lettuce salad with bacon bleu cheese dressing, hard boiled egg, cheese and bacon; small piece of 90% dark chocolate.
100 Day Six Pack Challenge – Day 71
WOD:
Seven rounds for time of:
10 Sumo deadlift high pulls, 65#
10 ring dips (red band)
8:41
I was surprised at how easy the dips were, especially the first couple of rounds where I was able to pound through them unbroken. I thought maybe it was the band, but it turns out it was me getting stronger. A few hours later I tried some bar dips and to my complete and utter shock I could do them. Full ROM, shoulder below the elbow dips. Where the heck did that come from? I haven’t been practicing them, and I’ve probably only done dips (ring or otherwise) four or five times since January. Whatever the reason I’ll take them – dips have been vexing me since I started CrossFit a few years ago, even more than pull-ups.
Welcome dips, it’s nice to make your acquaintance.
I also did 50 burpees today, just for fun. Not all at once though, I’d just do five or ten whenever the mood stuck me. I know, I have a problem.
Today’s food: Ham & cheese omelette; chicken; apple; almond butter; Zone bar; 2 beef brats; summer sausage; pepper cheese; small piece of 90% dark chocolate.
100 Day Six Pack Challenge – Day 70
WOD:
Front Squat 3-3-3-3-3
100#/100#/100#/105#/105#
I planned on doing a short metcon immediately following the squats, but I got interrupted and never got the chance to finish. My legs were even stiffer than normal today. When I walked up and down the stairs my ankles were making a sound like fresh carrots being broken in half.
“Snap. Snap. Snap. Snap.”
“What’s that?”
“Oh, Tami’s just walking down the hall.”
Too bad that will disqualify me from my dream of being a ninja. I’ll never be able to sneak up on anyone at this rate.
It’s haying season here on the ranch, and as the chief baler I have been spending most of my free time bouncing around in a giant John Deere tractor. My lower back has been killing me and I think it’s because I spend most of the day with my lower body pointing forward and my upper body pointed backwards. I’m no expert or anything, but I don’t think this would fly with OSHA. That’s the hard part about baling hay, you have to be able to look forwards and backwards at the same time. If you look forward to do important things like steer the tractor, you might miss the fact that a belt on the baler has twisted and now is on the verge of bursting into flames; and if you look backwards at the baler you may not realize that you have veered off course and are about to drive through a fence and into a gully.
It’s a fine line between absolute terror and unbelievable boredom.
Today’s food: ham & cheese omelette; summer sausage and pepper cheese; almond butter; Zone bar; chicken; half a banana; chicken; red leaf lettuce salad w/cheese, bleu cheese bacon dressing, hard boiled egg and bacon; small piece of 90% dark chocolate.
100 Day Six Pack Challenge – Day 68
WOD:
“DT“
Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
10:41 with 80# (PR by 1:04)
I would have probably shaved a lot more off my time if I had done the cleans properly. I didn’t realize it until the last round, but I didn’t have my shoulders over the bar when I started the movement, effectively negating my hip drive. Duh. Which is why it pays to work out at an affiliate or with another knowledgeable CrossFitter. No doubt someone at the box would have looked at me and said “What the #$%& are you doing?” As it was I had to ask myself “What the #$%& am I doing?” but sadly, it was much too late.
Yesterday I helped someone take an old bull to the livestock market. I was in the trailer trying to close the gate, which you have to stand on to get the latch to catch properly. While I was on the gate the stupid bull kicked it, smashing my knee up pretty good. It’s ok, just badly bruised, but two things I can’t do very well are go up and down stairs and squats (oh, darn.) As I stated on Facebook, I wanted to take him directly to the drive-inn, have him shot and ground into hamburger and served to me as a bacon cheese-burger, but apparently that was not an option.
Today’s Food: Banana; almond butter; summer sausage; pepper cheese; beef burrito w/low carb tortilla, cheese, and guacamole; Zone bar; 2 beef brats; apple; almond butter; sausage and cheese omelette; small piece of 90% cocoa dark chocolate.
100 Day Six Pack Challenge – Day 65
WOD:
Overhead Squat 3-3-3-3-3
80# on all sets
These didn’t feel good tonight. Not that squats ever feel good to me. On the very, very best day they feel only mildly unpleasant, kind of like when you walk across the carpet in your socks and touch the light switch and get a shock. Not fun, not serious enough to kill you, and not painful enough to keep you from doing it again in a few days. That’s what squats are like to me – mild shock therapy.
Squats! Better than a lobotomy!
Maybe that will be my new slogan. I can get t-shirts made and everything.
Today’s Food: Zone bar; summer sausage; pepper cheese; burrito w/low carb tortilla, ground beef, guacamole, and cheese; almond butter; 1/2 cup ice cream; chicken.
