Push Back

Training Cycle: Week 4/6 (Work Week)
Dietary Cycle: Week 1/3 (Building)
Daily Calorie Target: 3350
(Zone “blocks:” approx 23 pro/cho [161 g / 207 g], 69 fat [207 g])
Second WOD of this Week

My sleep was horrible. Not sure why. Probably I should cut back on TV and computer after the dinner hour. 1 block breakfast, coffee, out the door to CFA for the 6:00 am class. I was late but caught up quickly.


Running around. Stretching. Push-Ups (20), Overhead Squats (20), Wall-Ball Shots (20, w/ 12 lbs ball), and those cross over thingies (10 per side w/ 25 lbs kettlebell).

Strength: Push Jerk

Worked on 3 rep max.

Note on method: these were done from the floor, with hang power cleans and power cleans.

Results: 5 x 45 / 3 x 95 / 3 x 115 / 3 x 135 / 1 x 135, fail on 2 / 5 x 115

Volume: 1,950 lbs.

None of these are PRs. And the volume was not too impressive. For example, I hit a volume of almost 2045 on October 6th and before that, on Sep. 14th, when I hit my 3 rep PR, I had a volume of 1,915. HOWEVER, if you count also the push-jerks done for the WOD, total Push-Jerk volume for today increases to 3,875. Which explains my super sore upper body this afternoon!

Probably, this level of volume should result in new PRs in Push-Jerk soon. We shall see.

WOD: Push Jerk, Push

7 Rounds of
5 Push Jerks
15 Back squats
For time.
Use 50% of Push-Jerk 5rm

I used just under 50% of 115 lbs (55 lbs), not 50% of my book-record (from June 6th) of 135 (which would have been 67.5).

I did not set the bar down, but worked through this straight.

Time: 8:38.

Warm-Down: Barefoot Treadmill Running

At the YMCA: Running for 10 minutes, at 6.0 mph (10 min/mile), 1.01 miles, barefoot 140 cals.

A Note On Calorie Cycling

A couple of days ago I wrote about my “experiment” with Calorie Cycling (see post of Oct 25th, 2009). Since then a couple of things worth noting have happened.

First, my FB/CrossFit/Paleo-Zone Blogger pal Steve Parsoneault dropped a comment on the post in which he called into question my math regarding my body composition data. Steve was right, there was a problem with the math. I’m going to rethink the data and create a new post, soon, in which I examine again whether the “system” I am using really works for me or not.

Second, I have noticed that it is really hard for me to adopt the calorie levels that I have set for myself. For instance, during the first three days of this nominal “building” week I actually ate WAY fewer calories than is implied that I will eat by my published “calorie targets.” WAY FEWER. I did this in response to my body, which basically has been telling me it needed a few days of variation down from the average calories I had eaten in the week prior. The week prior was a “cutting” week in which I had eaten just as if it had been a “building” week. Anyway, I ate about 2800 calories on Sunday, 2800 on Monday, and 2500 on Tuesday. Today, I am on target to eat more than 3000 calories (thank you, coconut oil in my oatmeal, olive oil on my chicken, pecans in my lunchbox, etc.) Anyway, I noticed this morning at the gym that my weight was a bit down below the bottom of my desired range. NOT my idea of success on the program.

See, it’s my goal to increase my lean mass. And reduce my percentage of body fat. If I could do this by keeping my present body fat stable, or only whittling it down very slowly, while increasing lean mass, I would. Because I am presently below my desired weight. But it’s not all bad news. In his comment on my post Steve also pointed out that I have lost lean mass since August. It’s true that in the range I specified (Aug. 22nd to Oct. 25th), I had apparently lost lean mass. But overall, I’m gaining lean mass at weights below 178. The previous week, Aug. 15th, I had measured bodyweight at 178.5 and lean mass of 155.3; compare that to weighing one pound less on Oct. 25th at 177.5, with lean mass of 156.2. That was the figure I was really working with. Anyway, I’ll work on all this in a different post on the subject within the next few days.

Our Hansen

We practice the Snatch, and I hit 70 lbs. then we all return to “In Honor of SSG Hansen,” a CrossFit Asheville version of one of the main-site Hero WODs, previously done on May 5th, 2009, involving Burpees, Kettlebell Swings, and Sit-Ups. Our WOD is considerably less brutal than the original Hero WOD, but still quite challenging.

"Big James." PUC Day 9.

Coming off of 1.5 days of rest. But last night I had trouble falling asleep, and was wakeful. Slept perhaps 5 hours total between 11:00 pm and 5:00 am. One block breakfast (egg, 2/5 banana, coffee). Headed in to CrossFit Asheville for the 6:00 am workout.


Various agility drills (shuffles, hops, and pose running). 1 round of Push-Ups (I did 15), sit-ups (15), Pull-ups (3 dead hang, 12 band assist), Squats (my form was off; I did 15). Hip mobility stretching.

Big James

5 rounds for time:

20 Kettlebell Swings (1.5 pood Rx’d)
10 Sumo Deadlift High Pulls (95# Rx’d)
20 Box Jumps

My time: 16:08. I used 95# on the SDHP and 45# on the Kettlebell swings. I tied (with Angel) for first finisher in my session. See here for the day’s CrossFit Asheville post.

Pull-Up Challenge Day 9

Reps #1-2: One set, reverse grip, during AM workout warm-up.

Rep #3: front grip, during AM workout warm-up.

Reps #4-6: Set of 3!. Front grip. At home: 9:00 am.

Reps #5-9: Set of 3! Reverse grip. At home: 5:15 pm.


6:00 am workout. Randy, the coach at CrossFitAsheville, made this up.  Officially this was a CrossFit “rest day,” but Randy knew he had a few people in their late 30’s and early 40’s who needed a good, aptly named workout.  The workout space is cool. Randy likes good dance and alt-rock music, and I find that the padded floor of the gymnasium helps a lot.  Besides that, a kettle ball and a medicine ball are the only special equipment needed.

Warm-up: first stage slow: vigorous marching in place, 10 push ups, 10 sit ups, 10 air-squats, vigorous dancing cross-steps, hip flexor stretches, then, second stage quickly: 2 sets of: 10 pushups, 10 pull ups, 10 sit ups, 10 air-squats, followed by hip-flexor stretches (Sampsons, etc.)  About 10 minutes.  The warm-up left me feeling winded and sweaty.  Time for a warm down?  No.

The Workout: do this for time: 3 sets of 30 reps each of (a) pushups, (b) kettlebell swings, (c) wall-throw medicine ball sit-ups, and (4) air-squats.  It took me 15:55 to do all three sets and I used a 15 lb (very light!) kettle ball; we all used 10 lb medicine ball.  I did not come in last.  My heart rate AVERAGED 165 during this period, and maxed out at 172.  Intense.

Stretching: we do a yoga and tai-chi inspired routine that hits shoulders, hamstrings, back, and hip flexors.  About 15 more minutes.

Participants: Shanna, Corey, Alaska Mike, Tom, Matt, and Rustan.  Coach: Randy.