Thursday Workout

Workout of the Day from the CrossFit main site:

5 rounds for time

25 Kettlebell Swings

25 Sit ups

25 Back Extensions

25 Knees to Elbows

I should have expected this, but the main areas that felt this workout was my lower back and my hands (grip). I could feel my muscles just go rigid... Strong Core = Strong EVERYTHING!

So, today is day 2 of my Increased Block plan with the Zone. I noticed that I felt solid through the entire workout - I did not loose energy or mental focus, I just became physically exhausted. So far it seems to be working out pretty well.

I should know after about a week if I am just adding on weight or actually bulking up with muscle. So far, nothing seems odd... 

Tuesday Workout

Warm Up-

1.75 mile run

CrossFit Warmup = 3 rounds of 10 each

Ring Dips

Sit Ups

Pull Ups

Squats

Push Ups

Samson Stretch (15 seconds each leg)

Workout:

Back Squats 5-5-5-5-5

It has been about 5 weeks since the last time I did this workout - I am happy to say that I increased the weight by 5 pounds - but more importantly, I did it with great form.

As of today, I am going to adjust my diet slightly and see what kind of performance improvements I can gain. Up until now, I have been following the Zone Diet on a 15 block regimen. Not much has changed for the last 3 months... I have kept the same weight, size, etc. Although my performance has only increased, not much else has changed. I am going to move to a 17 block regimen and increase my fat intake. My hopes are to see greater improvements in strength and energy along with an increase in Lean Body Mass (LBM). I will let you know how this goes...

Sunday Workout

Today Sheila and Brian had their work cut out for them.

Skill focus was on Squats, Good Mornings and Thrusters

Warm up:

While one person worked on the rower, the other person had to take a 15# medicine ball designed to not bounce and from overhead, throw it into the ground as hard as possible, but catch it on the half inch bounce. 

You have to move fast to get down low enough to pick the ball up off the little bounce. (we call this D-Ball Slams). You have to do as many D-Ball Slams as it takes for the person on the rower to hit 21 calories. Then switch for a total of 2 rounds each.

Workout:

21-15-9

Run 400m

Wall Ball throws

Sit Ups

Sheila inched out Brian by :13 seconds... Nice Job!