Wednesday Training and Paleo Challenge Day 38

Today marks the last day of Crossfit Redline's Paleo Challenge. Went in this morning and did all my measurements with Coach and the results were amazing!!
Starting weight - 205lbs
Today's weight - 187lbs

Pre - Waist Measurement - 36"
Post - Waist Measurement - 32.25"

Pre Umb Skin Fold - 27 or 28
Post Umb Skin Fold - 20

Pre Illiac Skin Fold - 26
Post Illiac Skin Fold - 11

Pre Wod Tester - 3:36
Post Wod Tester - 3:32

Like I said I couldn't be happier with my results, there was nothing more I could do! This is the first time coming off a paleo type challenge were I didn't end up being completely neurotic about my food.. During this time I still partied, drank wine, went out to eat with friends and family... I had a great time. I was just smart about my food choices and didn't over indulge. So I'm going to keep on this track for as long as I can and see where I end up! My ultimate goals are closer today then yesterday!


Today's Workout
A: Hang Power Clean - 3RM  - 205 kept it lighter than a true 3RM
+
On the Minute for 10 Minutes
Complete 2 Power Cleans @75-80% of 3RM and 5 Chin Ups

- All Chins and Cleans unbroken @ 155lbs

Wednesday Training and Paleo Challenge Day 31

A: Power Cleans 3,3,3,3,3
+
5 Rounds for Time
7 Deadlifts @ 225
5 Lateral Burpees
1/2 Gasser
rest :45 b/t rounds

What is a GASSER?
-Starting on one sideline of a football field an athlete will sprint across the field to the opposite sideline, turn and sprint back to the sideline, plant and sprint to the sideline, plant and sprint back to the sideline. Sideline to sideline is 53 yards or 48 meters. 1 full gasser will constitute four trips sideline to sideline for a total of 212 yards or 193 meters. Half is two trips, up and back or 106 yards and 1/4 gasser is one trip up or 53 yards.

Results
A: 185/205/215/220/225(this used to be a 1 RM)

6:45 or 7:45 .. I forgot to write this down but I remember I was around either 6 or 7 minutes and 45 seconds.

Food Log
Meal 1 PWO - 19 Hour Fast
10-12oz Grassfed Ribeye/NY Strip and 1 Avocado

Meal 2
1/2 a Chicken from Brio with a salad and broccoli

Sunday Training and Paleo Challenge Day 28

A: Deadlift - 3RM
then
8 Rounds of
3 Power Cleans at 75% of body weight
3 Broad Jumps for Max Distance
rest 2 mins. b/t rounds

Results
A: Clean Grip 315
Broad Jumps - 26.5/27/27.3/27.3/27.1/27.4/27.4/27.1

Finished it off with 12 KBS with the 3pood for fun. Completely overhead at the top, clean reps.. felt good, that thing is going to be fun to use in workouts!

Food Log
Meal 1 19 Hour Fast
Bison Ribeye with sauteed Kale and Mustard/Collard Greens with Onions and an Avocado

Meal 2
Shrimp, Tuna Steak and some pistachios, cashews and almonds.. oh and a bottle of wine:) I may of have had some chocolate as well.

Monday Training and Paleo Challenge Day 22

A: Bench Press 3 x 5, rest 2:30 b/t sets
B: KBS 2pd x 15, rest :45 x 3
C: Sand Bag Half Moons x 8, rest :75 x 3

Results
A: 3 x 205 x 5reps
B: Complete
C: 1 sand bag

Paleo Food Log
After a 16 Hour Fast
Meal 1 - Grassfed Ribeye with a small Salad - EVOO and ACV

Meal 2 - 2 Chicken Sausages

Meal 3 - Scallops and Flank Steak with a Big Salad - EVOO/ACV

Tuesday Training and Paleo Challenge Day 16

A: Front Squat 3,2,2,1 rest 2:30 b/t sets
B: Build to a Heavy Squat Clean - PR if I feel it
+
Take 65% of B and complete:
3 Squat Cleans
3 HSPU
rest 1:30 x 5

A: 215/225/225/235/240F
B: 215 PR - easy pull under the bar.. tough getting out of the bottom

VIDEO - http://youtu.be/UDWOOOzvo1A

C: 140# Complete

Meal 1 - 17 Hour Fast - Chicken and Mixed Greens with Olive Oil and ACV

Meal 2 - PWO - Ribeye with an Avocado

Meal 3 - Leg of Lamb with sauteed kale and onions with a side salad8

Saturday Training and Paleo Challenge Food Log Day 13

A: Back Squat x 2, rest 2:30 x 3 - Up load as necessary. All sets tough
B1: Power Clean Tough x 3 no rest
B2: Touch and Go Deadlift x 10, rest 3 minutes and add weight on all completed rounds
C: Side Bridge :45 on/ :15 off/side x 3

A: 225/245/255/265
B Complex - 185/195/205/215
C: Complete

Paleo Food Log
18 hour fast
Meal 1 - 10oz GF Ribeye with a Salad

Meal 2 - 9oz Chicken with and Avocado

Meal 3 - Blackened Tuna with side of veggies and a Bottle of Wine - Birthday Dinner

Post Christmas Weekend Junk Food Binge

A: Clean Grip Fat Bar D.L.; 8-6-4; rest 3 min b/t sets
B1: 3 Tough Power Clean; no rest
B2: Back Ext w/ 10# Plate; 8-10, no rest
B3: 5 Challenging Box Jumps; rest 4 mins x 4
C: Side Bridge :45/side; rest :15/side x 4

Felt like complete garbage this morning.. Way to much sugar the past couple of days.. Starting a 21 Day Sugar Detox TODAY!! and running this into the Paleo Challenge.

A: This makes me feel like a little girl - 155/175/185
B1: 205#
B2: complete
B3: 43" or 4 x 45# plates
C: Complete

Tuesday's Training

A: DB Single Leg Deadlift @ 20X2, 10-12, rest 1 min b/t legs x 4
B: DB Walking Lunges 16 Total - Heavy, rest :90 x 4
C: KBS 2pood x 15, rest 1 min x 4
D: GH Raises x 10-12, rest :45 x 3

Got another great night of deep sleep, two in a row of 8-9+ of unbroken, restful sleep! I was going to take a rest day today but I felt so damn good when I woke up without an alarm at 5:15 I decided to hit one more workout and then take a few days off.

Results
A: 55# DB for all sets
B: 55/60/60/65 all x 16
C: 2 Pood x 15 x 4 unbroken and explosive
D: All 3 sets x 12 reps again explosive squeeze to hit the top of the movement and controlled lumbar curve on the down.

Monday Training

A: Fat Bar Deadlift - 6-4-2, rest 3 mins b/t each
B1: 3 Tough Power Cleans (over 185#) no rest
B2: 5 Challenging Box Jumps, no rest
B3: 12 KBS - 2pood, rest 3 mins x 4
C: Back Ext x 20, rest 1 min x 3

A: I probably screwed this up.. I used a clean grip and this was probably the hardest thing I've done in a while.. used 185 for all the sets.. Couldn't hold on for 6 reps unbroken, had to re-grip at the bottom of each rep.
B1: 195
B2: 42"
B3: 70#
C: Unbroken

Friday Training

Warm Up:
Goblet Squat - Bottom Position Holds
Back Ext - Slightly Above Parallel to Floor, Focus on Posture and Thoracic Ext.

A: 3 Rounds of the Burgener Warm-up with Empty Bar
B: Behind the Neck Snatch Grip Push Jerk x 1 + OHS x 1, rest 2 min x 8
*work to a heavy but clean load
C: 3 Position Power Snatch (Thigh, Knee, Floor) x 3 Increase Load each set.

A: Complete
B: 135/155/165/175/185/190/195/200F/200 PR
C: 95/115/135

Haven't done any over head squatting since last year so this was an awesome feeling to hit a lifetime PR in this movement. Limiting factors here - posture and shoulder stability. Always ways to get stronger and I look forward to breaking this PR many more time down the road!

Snatch complex wasn't great.. still jumping forward here.. really need to spend some time on form with these O-Lifts. I'm going to start to dedicate one maybe two days a week to Tech Work on each lift.

Here is a video of one of my OHS working sets - 185# - http://youtu.be/k7YII2fNWQA

Here is the video of my 3 position Snatch complex - 115# - http://youtu.be/_t0y-bbLa7A

Saturday Training

A) Build Quick to a Tough 3 Rep Deadlift with Clean Grip
B1) Hang Power Clean, 2 Tough, No Rest
B2) 3 High Box Jumps, No Rest - Challenging Height
B3) KBS 2pood x 12, rest 3 mins x 4
C) Back Ext x 15, rest :45 x 4

A: 305#
B1: 185/205/215/215
B2: 36"/36"/40"/40"
B3: Complete Unbroken
C: Complete Fast and explosive

Saturday Training

A) Build Quickly to a Tough 5 Deadlift
B1) 3 Tough Hang Power Clean, no rest
B2) 3 Explosive Broad Jumps. no rest
B3) 15 KBS with 1.5pd, rest 3 mins x 4
C) Back Ext - 15 reps, rest 1 min x 4

Results
A) Built to 285 in 4 sets
B1) 185# unbroken for all sets
B2 and B3 complete
C) Complete

Focused on being explosive on my back extensions and controlled on the way down. Goal was to be fast and explosive in my hips today so that was my main focus. I actually felt pretty good on all the movements. Still think I need some work on my deadlift but that will come around.