Training Cycle: Week 3/6 (Work Week)
Dietary Cycle: Week 3/3 (Cutting)
Daily Calorie Target: 2800
(Zone “blocks:” approx 24, 2.5x fat)
Second WOD of this Week
Struggling to get out of bed today, I said to myself, concerning the WOD: “please, please, at least, let there be no burpees.” There were burpees. Why do I hate them so? I need to adjust my attitude.
Agility Ladders. Stretching. Calisthenics: Push-Ups (15), Sit-Ups (15), Overhead Squats (20), Pull-Ups (10, deadhang, in three sets: 2, 4, 4).
It’s time for a 3 rep max Push-Press. My current PR was set on June 6th, 2009 at 130 lbs.
It went well today.
Result: 5 x 45 / 3 x 95 / 3 x 105 / 3 x 115 / 3 x 125 / 3 x 135 (pr).
Form felt solid. It was nice to get a PR. To be perfectly clear: prior to pressing, we cleaned these weights from the ground. We did not use a rack.
Our WOD today is based on a CrossFit Kids WOD known simply as “Jeremy” or “Little Jeremy”, a memorial workout for a six year old kid named Jeremy Bloniasz. The original design was to use a broomstick or PVC for the overhead squats. I guess our version has been amped up for adults.
Use 50-60% of your max OHS weight not to exceed 95/65lbs.
My max overhead squat weight remains stuck at 75 lbs, a PR set last month. The truth is I just haven’t done that much with this movement. I did the WOD using 60%, which is a 45 lb bar.
To combat pain in my leg while running, I am doing short sessions on the treadmill after the WOD. They seem to help, by stimulating (or positively stressing) the old break site. In the past, I have found that increasing my running distance a bit really helps my leg feel better overall.
Yesterday: 5 minutes. Today: 7 minutes, 5.5 mph.
Back Squats, and CFA revisits “Inclement Weather,” a WOD I missed back at the end of July. The WOD was well named for this 35 degree morning, as I did five rounds of 400 meter sprints outside in the cold.
Pistols. And a fascinating, heavy Met-Con WOD, called Franzilla, involving 21 Front-squats, 15 push-presses, and 9 thrusters, alternating with pull-ups.
AKA “Tricycle Ride.” Strength work: Snatch Balance. WOD: Ring push ups, Squat cleans, and Overhead Squats. Fun WOD, truly.
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.
The last WOD of a five week training cycle: L-Sits and a tricky met-con with six different olympic lifts. Next week I get to rest, thank God. Also, another Saturday night on the town leads to an extremely high calorie day, and a couple of different cheat items, and an excess of alcohol.
This was a great, high energy day for me. It started with an excellent WOD, continued with good teaching, and then finished off with some anti-malware kung-fu counter-hacking on the CrossFit Asheville Website.
Strength: Overhead Squat
I concentrated on form and had a good session. Results: 5 x 45 / 5 x 55 / 5 x 65 / 5 x 75 (PR, with form breaking down at end) / 2 x 85 (stopped because of form breaking down badly) / 5 x 65 / 5 x 65
It pleased me that the day got named, in tribute to the problems that emerged on the CFA website, and that I was able to help the affiliate out by getting everything to work again. For now.
3 rounds for time of:
15 front squats
I used 70 lbs on the front squats, determined to keep the weight in a range where my form could be good. I think I did well. Result: 9:15.
Worms in WordPress
When I arrived at the gym this morning, Randy reported that he was locked out of the site. All the PCs at the gym were seemingly allergic to the CFA blog. Anti-virus protection software was blocking it! I looked at it for a minute, and gave up. No idea. Later in the day, after Shanna got back (welcome back Shanna!) she called me up. It took a few minutes to figure out that something had indeed gone wrong with the blog. From the support pages on the web I learned about WordPress’ vulnerability to worms and malicious hacks; the prognosis did not sound good, to say the least. But a bit later in the afternoon, I got a chance to comb through the .php pages in the WordPress install, and I found a bunch of examples of malicious code, I found little tiny -iframe- codes with inclusion links to hacker sites in the index.php and wp-login.php files, for example. Deleting the code allowed me to regain access to the dashboard, and then, I upgraded the WP install, deleted a suspicious “user,” and changed everybody’s passwords. Presto! Functional blogging again. It felt good to be of service to the affiliate. If other CrossFit sites using WordPress ever become comrpomised, I’d be glad to consult.
A normal Saturday work-out day is followed by a night on the town with my CFA buds, leading to a wicked drinking binge. Ouch!
Another awesome Friday morning at CrossFit Asheville. Thrusters. Ball Slams, Pull-Ups, and High Box Jumps. Lots of fun. But then I ended up eating and drinking a bit too much. That’s the weekend for you.
The workout was fun and sweaty, but comments from Corey left me thinking about how I can improve my form, and with it, my performance.