No Equipment WODS

From CrossFiteastbay.com

A few people have requested no-equipment/low-equipment WOD for on the road: here are some:

1. Run 5 K
2. Run 10 K
3. Run 15 K
4. 4x400M repeats
5. 10x100M repeats
6. Run 500M-400M-300M-200M-100M rest 1 minute between sets
7. "Cindy"
8. "Mary"
9. "MIndy" 5 HSPU 10 Pull-Up, 15 Squat, Cindy-Style
10. "Murph"
11. "Angie"
12. "Chelsea"
13. "G.I." Jane"
14. "Barbara"
15. "Chelsea"
16. "Nicole"
17. Run 400M 21-15-9 HSPU, Squat, Pull-Up, Run 400 Meters
18. Run 800 Meters, 50 Burpees, Run 800 Meters
19. Run 800 Meters, 100 Burpees, Run 800 Meters
20. 400 Meter Walking Lunge
21. Tabata This
22. Tabata Something Else
23. Pull-Up Ladder
24. Push-Up Ladder
25. Squat Ladder
26. Sit-Up Ladder
27. Burpee Ladder
28. 300 Burpees For Time
29. Plank Hold to Failure X 4 rest one minute between sets
30. "Broomstick Mile"
31. Pull-Up/Push-Up to Failure, rest three minutes between sets
32. 21-15-9 Burpee, Sit-Up, Push-Up
33. 20 Double-Under, 100 Squat, 40 Double-Under, 75 Squat, 60 Double-Under, 50 Squat, 80 Double-Under, 25 Squat
34. 30 Bar Muscle-Up For Time
35. 100 Handstand Walking Steps For Time
36. 50 HSPU for Time
37. 30 Ring Muscle-Ups For Time
38. 30 Bar Muscle-Ups For Time
39. "Helen"
40. "Fran" (kettlebells)
41. 50 wall-ball for time
42. 100 wall-ball for time
43. 150 wall-ball for time
44. 21-15-9 Wall-ball, Kettlebell Swing
45. 21-15-9 Wall-ball, D-Ball Slam
46. 21-15-9 D-Ball Slam, Kettlebell Swing
47. "Kettlebell Hell"

20-16-12-8 reps of:
KB Swings
KB Squat Push Press
KB Deadlifts (Singles -- split the reps between arms)
Push-ups
KB Walking Lunges (Switch the KB between hands, between the legs on each lunge)
Pull-ups
Burpees!


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Anabolic Diet Week 5

I had a major distraction this week (above).

My experiment of not tracking what I ate did not work. I gained a pound. Sadly I think to maintain my weight I may have to write down everything I eat for the rest of my life. What a PITA!

Dec 30 weight: 193.5 pounds @ 21% bodyfat lean mass 153.25#
Jan 05 weight: 188.5 pounds @ 19% bodyfat, lean mass 153#
Jan 12 weight: 185.5 pounds @ 18.5%153# lean mass
Jan 19 weight: 183.5 pounds @ 18.0% bodyfat 151# lean mass
Jan 26 weight: 182.0 pounds @ 17.5% bodyfat 150# lean mass
Feb 03 weight: 183.0 pounds @ 18.0% bodyfat 150# lean mass

I barely worked out, too busy riding, etc.

OHS workout: 15-5-5-5

125 (fail, 10 reps)-165-165-165 (fail 1 rep)

I'm going back on the national schedule tomorrow for the foreseeable future and also getting a cortisone shot to hopefully take care of my elbow. 2 weeks full intensity, 1 week .5 volume, every 9th week completely off. I may start with .5 volume.