CrossFit Unrivaled 7/3/11

Monday: active rest day

Today starts a new month of training! This month I am going to alternate weeks. One week of cross fit then one week of bodyrock. So far, I really like my progress!

================================

CrossFit Unrivaled 7/3/11

Clean and Jerk  --  4-4-4-4 (#65)

time: 3min 11s

AMRAP in 10 min:

4 bodyweight squats

4 sB swings (#40)

4 burpees

4 Hand-stand push ups (1 riser)

# sets: 10.5

AMRAP 5 min: 

7 Thrusters (55#)

7 Toes to Bar (w/ kip)

# sets: 4

total workout time: ~18 min

**pink means I liked this workout a lot!!**

sun eats

830 - 1 cup paleo shepherds pie, 1/2 cup mixed fruit

12 - egg (3) salad

345 - chicken salad w/ walnuts & craisins, 1 beer

630 - 1 cup leftover paleo casserole w/ spinach & 2 carrots

mon

720 - 1.5 cup paleo shepherds pie, 1/2 cup mixed fruit

11 - 3/4 cup buffalo & spinach scramble, 2 carrots, 3 tbsp almond butter

2 - 3 paleo deviled eggs, cauliflower, carrot

Silent Killer

4 min yoga warm up

10/50s -- 20x

sB stationary lunge L (#40) - 25/16

sB squat (#40) - 18/19

sB stationary lunge R - 22/17

sB squat - 18/15

ugi inverted row - 26/23

sB squat - 21/18

knee raises - 17/16

sB squat - 21/18

ugi leg hold crunches (#10) - 23/25

sB squat - 19/15

**hardest leg workout EVER***

Definitely missing Z’s leg-centric workouts. My legs are not nearly as strong this season from just doing crossfit/neo bodyrock workouts as they were last season from doing all Z’s bodyrock workouts.

Rock climbing 2 hours.

sat eats:

745 - 1/2 primal pancake recipe, orange

12 - 1.5 cup leftover casserole, 1/2 squash

3 - tuna salad, spinach, 1/3 cup nuts/seeds

630 - 1.5 cup paleo shepherds pie

Choose2BHot

Thursday’s Workout:

Climbing 2 hrs/highest grade: 5.10d

Salsa dancing ~2hrs! (Yes, you read that correctly...DANCING.)

====================================

Choose2BHot

4 min yoga warm up

10/30 -- 30x (20 min)

jG pistol squat (alt. L/R leg each round)- L-10/R-10/10/10/8/8

JR high knees - 81/75/76/87/79/84

one leg burpee (alt L/R leg ea. round) - 5/6/R-5/L-5/4/4

JR high knees - 77/79/79/82/85/84

sprinter abs -14/13/14/13/13/13

wed eats

710 - 3 eggs, apple

11 - grnd beef, sweet potato, mac nuts, 1/4 cup raisins

2 - 1 cup banana chips

4 - tuna pkt, coconut smoothie

8 - chicken, spinach salad, 3 carrots, walnuts

**tried to eat more today to stoke the metabolic fire!**

thurs

730 - 3 eggs, banana

11 - grnd beef, sweet potato

3 - tuna pkt,spinach salad, 1/3 cup mac nuts

7 - chicken salad, 1 glass red wine

11 - 1/2 cup ground buffalo & spinach

fri

745 - 1 cup buffalo & spinach scramble, banana

11 - grnd beef, sweet potato, 1/3 cup mac nuts

230 - 1/2 primal pancake recipe, bell pepper, 3 carrots,

430 - 1/3 cup buffalo spinach scramble, 1/4 cup shredded coconut

7 - 1/2 cup (heaping) paleo chicken, broccoli and “rice” casserole

Elbow Grease & Lead climbing

Monday’s Workout:

Climbing 2.5 hrs/highest grade: 5.11- (3, 5.9 leads)

=============================

Elbow Grease Workout

4 min yoga warm up

6 rounds for time:

400m row (lvl6)

back squats (full - #55) - 10x

wall walk ups - 5x

thrusters (#55) - 5x

tricep dips on dip station - 5x

time: 31min 12s

mon eats

7 - 3 eggs, pear

1045 - chicken enchilada in coconut flour tortilla, mac nuts, 1/2 avocado

7 - steamed shrimp and veggies w/ 1/4 cup coconut flakes, 1 oz turkey jerky. 3/4 cup nuts/seeds

tues

8 - eggs, orange

11 - chicken, sweet potato, 1/3 cup mac nuts

3 - tuna pkt, salad

630 - grnd beef, salad

Hot Like The Sun Workout

Saturday’s Workout:

3 climbs in Boulder Canyon (2 crack, 1 reg)  ***first outdoor climb!***

===========================

Hot Like the Sun Workout:

4 min yoga warm up

10/40 -- 36x

jump lunges - 33/33/29/27/28/26

jG elevated inverted row -14/14/12/14/14/13

ugi side lunge jumps - 28/26/20/28/27/26

dive bombers - 8/8/8/7/5/6

sB one leg deadlift/row L (#40)- 10/11/13/13/13/12

sB one leg deadlift/row R - 10/11/13/12/13/12

fri eats:

7 - 3 eggs, grapefruit

1030- 1/2 cup raw nuts/seed mix, buffalo burger patty, 1/4 squash

3 - veggie stir fry w/ tuna pkt

7 - 1 cup beef/veggie stew, 2 glasses red wine

Grin & Bear It

4 min yoga warm up

7 rounds for time:

10 back squats (90 degree - #85)

200 JR skips

10KB swings (#30)

3 (finger board) pull ups

time: 23min43s

thurs eats:

730 - 3 eggs, orange

11 - buffalo burger patty, 1/4th squash, 1 carrot, 1/3 cup raisins

3 - 1.5 cup paleo jambalaya w/ spinach, 1/4th cup mac nuts

**if**

BodyRock Christmas Workouts #9-12

4 min yoga warm up

Part 1: 10/50s -- 4x

sB prisoner squat jumps (#40) - 38

elevated reptile pushups - 8

sB front/back squats - 7

sB OH lunge & press - 8

Part 2: 10/50s -- 4x

burpee/knee raises -8

bench tuck (on floor)/dip stat pull ups - 8

tri dip/V-raise  - 11

elevated inverted rows - 25

Part3: 10/50s -- 4x

scorpion pushup,1/2 burpee (alt) - 6

step ups L - 32

scorpion pushup, 1/2 burpee - 5

step ups R - 31

Part 4: 10/50s -- 4x

ugi ab tucks (alt sides) - 26

side V crunch R - 26

side V crunch L - 25

*ugi ab tucks (alt sides) - 23

*bonus round

8 min hand stand skill work:

find balance

total workout time: 20 min

wed eats

7 - 3 eggs, 1 cup blueberries

11 - buffalo burger patty, 1/2 squash, 2 tbsp raisins, apple

245 - 1 cup casserole leftover w/ added spinach, 1/3 nuts/seeds

630 - 1.5 cup paleo jumbalaya w/ spinach