Farewell to Half-volume

Today was the last day of my "recovery" week. Ironically, I feel more thrashed than I have at, I think, any time in the last five weeks. Not completely sure why. The climbing played a part, certainly, as did the very difficult OHS workout on Friday. At any rate, I felt fine this morning with this little guy:

Three rounds for time of:
30 Kettlebell SDHP 2P/1.5P
21 Burpees
Run 400 meters

7:17, half-volume (3 x 15/11/200)

The volume was low enough that I never needed to stop moving, which was nice. I like kettlebell SDHP, but that's probably because I do them wrong - by starting with the kettlebell back between my heels, I get a little bit of an arc when pulling them up, and I find this much easier than doing it with the barbell.

I can't imagine that it isn't because of yesterday's OHS, but my right shoulder is fucked. It feels like it did back in the burpee challenge. The weird thing is that it felt just fine until AFTER today's workout. I'd be shocked to get injured from 33 burpees, but something bad happened. Thankfully we're heading into rest days, and hopefully it'll clear itself up.

50% Blog week, too.

It has been a crazy hectic week with bad food and bad sleep big work deadlines and 50% workouts or no workouts and I just haven't had time or energy to devote to blogging.

Despite the 50% nature of the workouts, I feel pretty beat up. Probably mostly due to getting 2-3 hours less sleep per night than usual, and not eating particularly well.

Thursday, I did not make it to the gym @ all.

Friday's workout of OHS and pullups went OK - I managed to use 25# for the OHS - I thought I was going to sup pushups for pullups but my wrists hurt too much after the OHS. The first round, I tried paralette Pushups for a more neutral wrist position, but i got 5 before collapsing. Round 2 I did jumping pullups instead - and only got 11. My pullups have been weak/missing all week - i think from trying to get them legit on Wednesday, and the OHS on Friday. So - basically I got two sets of OHS done with some useless attepts at exercise in between.

For the first set of OHS I managed to get the firt 8 unbroken, and then in 2's and 3's after that. The 2nd rund i only made it to 6. OHS are hard.

Saturday's workout was a good one. Though i was glad to only be doing half volume.
My total time was 13:40

Round	SDHP	Burpees	Run 200m	Total
1	0:57	1:41	1:18	3:56
2	1:33	1:47	1:09	8:26
3	1:59	2:07	1:08	13:40

The running went well :-) The first roud of SDHP actually went quite well, too. Burpees just always suck.

Ok - I've just got to save this and move on - more to come: sunday's lifiting, and monday's climbing.

Juggling Sea Urchins (or, I suck at recovery week)

I should really post about yesterday's workout, though it's kind of embarrassing. I found I had a couple hours to spare before having to go back to the theatre for opening night, so I took BART over to GWPC and rented some shoes for some (cue dangerous music)...bouldering.

You see, I don't boulder much. Like, at all. It makes me very, very nervous. Not the climbing, really - I do that all the time. It's the falling onto the GROUND that I dislike. You see, when you fall on toprope or on lead, you don't hit the ground (at least you shouldn't, if you're doing it right). The rope catches you. So, if you have chronic patellar dislocation issues, you don't need to worry so much about your knees blowing out if you should happen to land at a bad angle. Even though bouldering doesn't go very high and the ground is very padded, it still freaks the shit out of me. The upshot of this is that I suck at it. Max, who showed up early for his own workout and so had a little time of his own, joined me and basically held my (figurative) hand up some V1's and even a V1+. I discovered that I really like working the hard cave problems because they're low to the ground, so there's nowhere to fall. This is great, except these kind of problems are very strength-intensive and hard on the hands, so I was pretty pumped and handsore after a couple hours of it. But at the end of the day I'd done 3-4 V0's (basically all of them), and had either tried or completed or pieced together all the V1's. If fear were not an issue, I might be a V2 or V3 climber, but it is, so here's yet another thing I need to do more to get over my mental blocks about it.

Then I did my "strength" workout, which was just silly, and it felt even MORE silly because GWPC only has one cage, and it's in the CrossFit area, and class was going on. So there I was, with the whole gang busting their butts on some clean-and-press variations, but I WASN'T doing that. I was diligently putting up a 95 pound squat. Rawr!

Back Squat x 5: 65-85-95
Back Squat x 21: 65
Bench Press x 5: 65-75-80
Bench Press x 21: 65



This morning I met Tor at Ironworks for some climbing, and my hands were already feeling quite beat up. So I thought I'd try and take it easy. Yeah...that rarely works out, for some reason.

10a(o), L10a/b(o), L10b(DNF), 11a/b(F+), 10b(F)

First 10a felt kind of burly. I switched to leading, which may not have been a good idea. I had a bad case of the freakouts on the bottom of the first climb - about 10' off the ground, just before the first clip, the move called for a traverse on an undercling leading to a fairly small throw up over an overhang. I'd done the climb before, on toprope, without any trouble. But for some reason (probably the bouldering), I lost it a little. My grip felt sketchy, and I started thinking about what would happen if I fell (basically, I'd just fall on Tor, spotting me below). This led to jitters, which led to me downclimbing and coming off the wall to gather my shit. After calming my nerves, I did it again without any trouble (I just skipped the fucking undercling). Then came the horrible 10b. Easy up to the first clip, the next section was so negative as to basically be a long roof. The move was a big jug on the right hand, a two-finger undercling on the left, and a HUGE throw with the right up to a solid jug over the roof, during which time you're keeping yourself on the wall with that two-finger undercling. It's a bitch of a move. On toprope, I'd just go for it and either fall or not, but on lead I felt the need to be more conservative, which basically just wound up burning gas as I tried and backed off twice. I finally just went for it on the third try, and did manage to catch the hold...and then failed to CLIP THE FUCKING ROPE because my left hand was trembling and completely messed up from the strain of the undercling. I swear, I hung there and tried to clip that thing five, six, seven times, all the while my right hand is slowly slipping and I'm 3' above and 2' behind the last draw (ie, falling will pendulum me right into the wall). I didn't make it. Tor took up as much slack as he could and I got my hips as low as possible before letting go, and it was awkward and I did slam into the wall a little and got a little nasty rope burn on the back of my calf somehow. Ugly, but not disastrous.

After that I moved to back wall where I toproped an 11a/b slab, one move at a time with a healthy number of falls on practically every move, but at least it wasn't overhang. The last 10b WAS overhung, though, and I was out of gas. I had to take a rest shortly before the end.

Afterwards, my hands felt tingly and painful - opening car doors was wince-inducing. I definitely need to build up some more endurance on my climbing volume.

Tonight's WOD at CrossFit was a good one. New bumpers and bars at GWPC means we can finally do overhead work, so Max whipped this one up:

AMRAP* in 20 minutes:

15 Overhead Squats 95#/65#
Max Rep Pull-Ups

2 rounds, 29 pullups, OHS at 65#

Not much to say about this one. Feeling beat up from all the climbing and, I guess, the ardurous recovery week I'm going through, I approached this with something less than fire in the belly. I did manage 15 consecutive OHS in the second round, though, which I'm proud of. It hurts my wrists like nobody's business - I take a very wide grip due to shoulder flexibility issues. If I can squat with my torso more upright, I wouldn't need such a wide grip, which would be nice. Something (yet another thing) to work towards.

Messing about with half volume

I am intentionally trying to keep my firebreather aspirations in check this week and approach gymtime with a more casual attitude. Half-volume weeks are tricky. The workouts are much shorter and less satisfying, and you feel like a putz watching everyone else bust their ass while you traipse around doing the CrossFit equivalent of tricep kickbacks (at least I'm not ACTUALLY doing tricep kickbacks). But it's all in the head. I CAN slack off for a week. I can do this.

Walking lunge 100 ft.
21 Pull-ups (men C2B)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

~7:30, half-volume, did clap pushups instead of pullups

Class was really crowded last night, and it was nice outside. Rather than compete for space on all these movements, I went outside with Jim and Aaron to do a pushup version of the WOD. Since I was only doing half volume and pushups are so much easier than pullups, I decided it was a good opportunity to practice my clapping pushups. It felt like a hard warmup, which is about what it should feel like.

I made some attempts at flipping the big tire afterwards. I could get it halfway up, and then (for some reason) my right calf cramped up badly every time. So I'm doing something a bit wrong with the technique, but I'm pretty close. Have some nice cherries on my knees and shoulders from the attempts, though. Then I did some skin-the-cats with Jim and James afterwards, and managed to struggle my way back over from full extension, which was a first. That was fun.

Freedom

Tuesday:
Sleep:
12:15 - 6:50 - restless. Too much going on in my head.

Food:
7:15 - 5 oz black coffee w/sprinkle of cinnamon
1:15 - cottage cheese, etc.
Ate more stuff - studied a lot.

Wednesday:
Sleep:
1am - 6:25 OW OW OW yuck! Slept ok while i was asleep - 5.5 hours DEFINTELY not enough - i can't believe i used to do this ona regular basis. I went to bed when I was falling asleep over my book, figuring I could get up early and try to finish what i could with the aid of some coffee.

Took my test, and for good or ill I am done with that class (Intermediate Accounting II). For the record - I am never taking another online course again if I can avoid it. I actually get quite a lot of being in the classroom, and I really missed it.

It's good to have my life back - we watched 2 hours of TV tonight with out pizza, and then spent the rest of the evening watching movie trailers - it was heavenly.

Warmup: almost non existent - a little jump rope - about 250 m rowing.

WOD:
50% volume of
21 Pull-ups (men C2B)
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Results:
19:10. For 50%.

Comments:
Ridiculous and embarrassing. The walking lunges are hard for me - and by the end my legs had basically decided to stop cooperating altogether. But the real time killer was the pullups. Since I was only doing 50% I decided to make every pullup as legitimate as I could manage - which meant lengthy rests between attempts.

Food:
12:30 - cottage cheese,etc.
1:10 - 2 oz spiced cashews
3:30 - 4oz chicken 1/2 a little yam, some roasted cauliflower and protein powder gravy.
7:00 - 16 oz milk
8:15 - 2 slices Zachary's pizza (end of class, I worked my butt off, yay I'm free, indulgence), 1 cup spinach salad w/ walnuts, cranberries, and feta, 16 oz milk
11:30 - 2 zma

Climb easy

Still feeling somewhat beat up today, particularly in the quads (damn thrusters and squats). So I took it easy at social climbing tonight, toproping with Ynez and shooting shit with Gita and Evelyn.

10a(o), 10c(o), 10c(o), 10b(o)

The first 10a was a reachy arete climb, little pumpy for a 10a. The first 10c had huge holds, but was a long negative punctuated by two big overhangs that went WAY off plumb, which always makes me nervous. Though not as nervous as the...uh...uncomfortable velocity with which Ynez dropped lowered me. Apparently I weigh a lot. The next 10c got increasingly negative up the wall and used a lot off oddball, uncomfortable holds that really worked my grip. The last 10b was easy.

Study Study Study - looking forward to having my life back.

Sat-Sun:
I am behind. I am madly studying for a test I have to take Wednesday morning, and I do not have time or energy to go back and make up blog posts.

The CFSC Throwdown on Saturday was fun - though it retrospect I really should have stayed home to study. Suffice it to say I slept, I worked my butt off (though not nearly as much as most, I am still more sore than I have been in months - the DOMS I was complaining about last week was a walk in the park in comparison. I am looking forward to the 50% week we have in store.

The rest: I slept a fair amount, I ate stuff. Sunday I barely left the house.

Monday:
Sleep:
11:50 - 7:40. Cats were SUPER restless this morning - sleep was more of a concept than a fact after about 6am.

No climbing tonight -Just studying.

Food:
8:40 - 5 oz black coffee w/ a sprinkle of cinnamon
12:40 - cottage cheese with WAAAY too much cinnamon. made it chalky but i ate it anyway :-p, coffee w/milk
4:40 - a little chicken parm - just not very hungry
4:50 - vitamins
7:30 - 2 oz spiced cashews
8:30 ground turkey with broccoli concoction - quite tasty. 16 oz milk
11:40 - 2 zma

Ready for a rest

Well, I made it to Sunday in one piece...mostly. My legs are pretty rocked from yesterday, and it's definitely a hobble-and-groan day, but I had to head down to IW for the last workday of the week:

Deadlift x 5: 225 - 245 - 275 (pr)
Deadlift x 21: 205 (unbroken)
Press x 5: 75 - 85 - 97 (pr)
Press x 21: 65 (unbroken!)

It turned out to be a good day. The deadlifts felt unscary, and the superset was done with NO extra breaths or pauses...and some seriously burning buttocks. I was really worried about the presses, especially with yesterday's overhead work, but they both went really well - I even finally got the 21 unbroken at 65, after all these weeks of trying. That was satisfying.

Next time: 280/210, 100/70 (gulp!)

It was my intention to skip firebreathers since I'm feeling so thrashed, but it was such a lowkey workout (3rm snatch) and such a beautiful day, I stuck around to hang out in the sunshine and try to throw some weights over my head.

Snatch x 3: 75 - 85 - 90 - 95
Snatch x 1: 100 (pr)

I still can't dip to receive the snatch once the weight gets even a little heavy, so these were almost all muscle snatches - but they were fairly clean ones. Only the 100, which came after a handful of failures, was really ugly. Still, it's a 13# PR from my 1RM of a couple months ago, so I'll take it.

CrossFit Santa Clara Throwdown

In the runup to the CrossFit Games this summer, several of the Bay Area affiliates are hosting throwdowns each month. CFEB is a little late to the party, but we sent three teams to last month's party at CrossFit Diablo. I was covering classes that day so didn't go, but thankfully Shira took classes today, so I could go to the meetup down in Santa Clara.

We showed up pretty early to scope out the situation, which took all of 15 minutes, then we spent the next hour hanging out, playing with the toys and watching a beautiful day unfold as we waited for the details of the WOD to emerge. It wound up being a little complicated. It was a team workout, which meant four people, at least one of whom had to be a different gender from the others.

1. 100 Clean/Jerk 155/95 (2 people working) - scaled to 95/65
2. 150 KB Swings 2/1.5P (2 people working) - scaled to 1.5/1P
3. 200 45# Thrusters (3 people working)
4. 400 Squats (4 people working)

Stations are 200m apart (ie, you have to run around the building after each movement). You must complete all reps at one station before moving on. Your team must all move together and only 3 people may touch the ground at any given moment during station transfer. 7 burpee penalty for the entire team if 4 people touch.

Team Bleach - 20:47 scaled

11 people from CFEB came, which made team formation somewhat awkward. Only one team would be able to attempt the workout RX'd, Team Comfort (Max, Gita, Polly and James C). Team Milk and Cookies, the only team fully intact from last month (Alex, Rebecca H, Raphael and Elaine) went in the second heat, followed by Comfort. I don't remember what Comfort got - 24 something, I think, but Milk and Cookies got 20:48. The three of us that were left comprised Team Bleach (Rebecca R, Ynez and I). We didn't really know what to do about the fourth member until it was almost time to go, at which point the organizer conceded that we could have a five-person team, since we were scaling anyway, and take two competitors from our other teams. So Rebecca Hodges and Gita, showing incredible fortitude, stepped up to do the workout AGAIN. For which we are immensely grateful.

I should really be working, and not goofing off in Photoshop making montages like this.

The clean & jerks were heavier than I thought they'd be, which bums me out - getting weight over my head continues to plague me. The KB swings went by very quickly, and we entered the thrusters strong. That's when things headed south. Between 200 thrusters and 400 squats, even spread out among five people, our legs were jelly, and the partner carries were pretty damn difficult - by the last round, we were doing them in 50m shifts, with Polly running alongside yelling encouragement.

We came in 1 second faster than Team Milk & Cookies, but they A) only had four teammates, and B) did 2 pood KB swings for the guys, just because they could. Gita and Rebecca H did an amazing job, considering how tired they were from the last go-round (poor Gita met Pukie afterwards). On the whole the event was a LOT of fun, and it was enjoyable watching the other teams compete as well - though I could wish for more cross-pollination. The affiliates didn't seem to mingle much. I'm not positive, but I think Santa Clara barely edged out Oakland for the #1 spot, and I don't know who came in third. The top RX times were all 20 and something.

Next month is San Francisco, where I've long wanted to try doing a workout. I hope to be able to go!

Intervals

I've got to make this quick as I've got to go to bed, so real fast:

Morning Workout:
Sprint-8 on rower: 3,440m
10 minutes POSE practice on treadmill, 6MPH, 1% incline
Climbing: 10a(o), 10d(f), L10b(o), 10d(f)

Evening Workout:

Run 800m every 9 minutes, four times

2:56 | 2:51 | 2:54 | 3:02

Four seconds off my PR, which isn't bad considering how little running I've done lately, plus the urban guerrilla running you have to do to get around the block in Oakland. Someday it'd be nice to try this on an actual track.

Run like the wind ....

Sleep:
11:50 - 8:00 - a bit restless, but mostly sound.

WOD:
Four rounds, each for time of:

800 meter run every nine minutes on the ninth minute for 27 minutes.

Results:
5:11 | 4:59 | 4:58 | 4:42

Comments:
My PR on the 800 is 4:40, but it was on a track, and I don't know whether the track was short, our 'urban' 800's are long or what, but I haven't ever gotten anything even sort of close to it again. Until today :-D I am pretty sure this is the best 800 I have run - and it's particularly satisfying because my best one was my last one, AND i haven't been doing much running lately, so I am sure I could do better if I worked on it more. I didn't really get a chance to warm up before class started, so my first run was really more of a warmup, and I did what stretching I could in between heats - i think it helped. I was still the slowest person in class for every heat but it was a good day none the less.

I worked on some ring stabilization stuff and double unders after - but not very hard becase i was TIRED.

Food:
8:30 - 4oz black coffee
1:50 - cottae cheese, etc.
2:15 - coffee w/milk, 1 tiny bite of soggy oreo (Bleah!) 1 small bike of less than fabulous chocolate cake (bleah :-p) 1 oz spiced cashews to get icky sugar taste out. Yummy :-)
7:00 - 16 oz milk
8:30 - bread and cheese, tomato mozzerella salad, a beer, chicken soup, salad with oranges & goat cheese, 5oz? chicken ... some dark chocolate & ice cream and some ... .5 oz liquer ... not sure what it was called - grippa, grappa? something like that

Strength Cycle, week 5 part 1

Back Squat x 5: 135 - 155 - 175(pr)
Back Squat x 21: 130
Weighted incline situps x 10: 25 -25 -25
Bench Press x 5: 115 - 135 - 150(pr)
Bench Press x 21: 110
Handstand/Forward roll practice

Squats went much better this week - not having done Karen the night before is very helpful. Even at 175 there was only one rep where I rolled too far forward due to hips coming up too fast. The situps were just an attempt to stay warm while I was waiting for Rebecca. Bench went OK, but the last rep was a struggle. Hopefully I'll be able to keep going up for a little while longer before stalling out.

Next week is supposed to be a half-volume week, so: Squat 95/65, Bench 75/60

Stronger and stronger - strength week 5 pt. 1

Sleep:
12 - 8, lots of dreams I think, but otherwise, sound - didn't even hear the alarm go off.

Warmup:
Hip Openers, air squats, good morning squats - 15# then 45#

WOD:
Back squats
45# x 10

5-5-5
55-65-72(PR)

57# x 21 - 60# next week

Bench Press
45# x 10

5-5-5
55-60-70(PR! - finally!)

55# x 21 (F @ rep 20! >:-( ) - same weight next week. I'll get it.

Cash out:
Forward roll and hand stand practice.

Comments:
Tonight, overall, was quite a good night. I got PR's in both my 3x5's with MUCH better form than last week on the back squat. Daniel watched every rep, and said they were much improved. I made sure to do a little skill work with the light bar before going for my work sets. I focused on trying to keep my elbows tight and my back upright. I also need to concentrate on keeping my knees out, but i found that i could really only focus on two things at once, and those were the two i chose. As a result, I don't think my neck is going to feel as horrible and bruised as it did last week, despite the fact that I lifted a lot more weight. I think it's pretty cool that my second work set was a PR worthy set just two weeks ago.

The bench press went much better today, too. I managed to get 5x70 almost easily. And I only managed 4 last week. I tried to focus on going a little quicker so that my muscles didn't fatigue between reps, and that really seemed to work. IO tried REALLY hard to get that 21st rep on my superset, but it just was not there. My arms were complete jello. At rep 16 with 5 reps left, I thought I was going to make it, and then I just failed. I know for sure that I will get it next week.

We decided to cash out with more forward roll practice on the big cushy mat downstairs, and I nailed my first one, so I decided to work more on the whole kicking up thing. I made some good progress. One time I had Daniel catch me and was able to hold the handstand position for a good 15 seconds or so.

For some reason I kept collapsing to the left, especially when I tried to get brave and think about kicking all the way up and over - my left arm just wouldn't stay locked out - and then I realized that, when I got nervous, I shifted all my weight to my left to protect my right - so of course it was collapsing. Daniel teased me about trying to perfect my one handed handstands. :-p Riiight.

I was updating my list of benchmarks and PRs (over there in the sidebar to the left) and thinking about just how incredibly far I really have come in the last 11 months. I have goals over there that include: hit the wall ball x just once with the 10# wall ball, jump into and out of the plank position for burpees. Things most people can do the first time they come to class without thinking too much about it. Now, I'm still not great at wall ball, and I'm still pretty slow at burpees, but I can definitely hit the x, and with the 14# ball, and there's no question about whether I can jump into or out of the plank position for burpees, and yesterday, for fight gone bad, I was able to use the Rx weight for the push-presses and there were several girls there who did not. I am no longer DFL for every WOD (just most of them ;-) ) but that's OK - because I know I'm making progress, and it feels fantastic.

Food:
8:50 - 3 egg cheesy scramble with veggie sausage, coffee w/milk
12:20 - cottage cheese, etc.
1:00 - 2 oz spiced cashews
1:45 - vitamins (multi, glucosamine, Omega-3)
2:00 - coffee w/ milk
4:15 - chicken parm stuff
8:20 - gordos super carnitas burrito w/ guacamole & tapatillo, 16 oz milk
10:30 - 2 zma

Fight Gone Bad!

For all the crazy variations we do in the FGB format, we don't actually do FGB all that often...or maybe I've just missed it, as I haven't actually done a plain-vanilla FGB since FGB III back in September. It was a long time ago, and I scored 239 with an injured ankle. This time, I set my sights considerably higher: 300, the fabled domain of the "advanced" athlete. It, uh...didn't quite work out that way.

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

Exercise	Set 1	Set 2	Set 3
SDHP 75#	25	25	20
Box Jump 20"	20	20	20
Push-Press 75#	15	15	10
Row	20	20	15
Wall-Ball 20#	20	17	13

275 RX

Still a PR by 36 points, so I'm fairly happy with it. If I can do that again NEXT time, I'll be in 300 land.

My strategy was to start at a 300 pace and hold it as long as I could. Turns out that was just shy of 2 full rounds, and then I had to drop back down to a 225 pace. The 300 pace is brutal! Max was riding me for most of the last round, and I probably owe about 15-20 points to his encouragement - I was really seeing stars by the end of it.

My weakness is still clearly the push-presses - I just don't have a great deal of push strength or endurance. I'm working on it with this strength routine, but it's slow going.

More FGB

Sleep:
11:35 - 7:41 Slept pretty well for the most part, i think.

Warmup:
Like - 3 double-unders & running up and down stairs helping to set up. (not much)

WOD:
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Results:

Exercise	Set 1	Set 2	Set 3	Total
Wall Ball	9	10	9	28
SDHP	14	12	11	37
Box Jump	0	0	0	0
Push Press	9	8	8	25
Row	9	12	12	33
TOTAL	41	42	40	123

Comments:
I actually really like FGB.
Last time (5 rounds)
I did better on my wall ball and my push-presses, about the same on the SDHP, and a little worse on the rowing. It makes a BIG difference having someone there to help you in and out of the rower, reset it, etc. I also fell off the seat in the first round. actually pretty stoked I managed to get a full 9 calories rowed after struggling into it late and spending 10-15 seconds sitting stupidly on the bar instead of the seat. My goal was to see if i could get 40 or more per round, which I accomplished. I gotta get the box jumps so I can get a higher score.


Food:
8:30 - 5oz black coffee
12:05 - cottage cheese, etc.
2:00 - Coffee w/ milk. so tasty :-)
2:10 - chicken parm concoction - yummy yummy :-D
6:15 - 8oz milk
6:30 - 4oz milk
7:40 - AMAZING roasted chicken, killer protein powder gravy (ask Daniel), small yam, spinach salad w/walnuts, feta, dried cranberries, 16 oz milk. AWESOME.

... looks like I forgot my vitamins today - and I even remembered to bring them with me to work. *DOH* Otherwise, a really successful food day.