Weekly Workout Recap (4/29 – 5/5)

By May 7, 2013 May 27th, 2013 CrossFit, Exercise

In the absence of personal photos from the gym last week, I thought I’d link a great video I came across last week. If you’re unfamiliar with Barbell Shrugged, it’s a great video/podcast for not only CrossFitters, but athletes or the fitness-enthused altogether. Lots of great info and tips, and in this case, some ways to adjust the Paleo/Primal diet for active lifestyles.

For those who are training heavily or looking to increase load or overall training volume, some have found a strict Paleo diet is difficult to maintain without feeling like you’re eating all the time or just not getting enough. We’ve fallen in this category and have adapted our diet as necessary to include rice, oatmeal and some homemade sourdough bread just to feel satisfied and energetic enough for our volume. While it’s definitely not a reason not to engage a clean eating or Paleo/Primal lifestyle, realistically we’ve found it difficult to do without some accommodation.

I’m currently in LA for AdobeMax, so posting is a bit slow as I try to write entries for what I’ve been doing here, and just taking in the sheer amount of information to be found everywhere. I packed my conference scheduler with everything they’d allow me, so literally back to back sessions from 8:00-5:00 every day.

That being said, last week was a great week for programming and I am still really enjoying the OPT programming. I’m feeling stronger, and definitely more sore than I have in a long time. I can’t wait to see how I feel at the 6-week mark, and as we head into the summer and into a few competitions in the fall.

Neil’s hamstring is still sore, but as you can see below, he really didn’t let that stop him from doing whatever he could in the gym. Lots of upper body, with some light lower-body work. He messaged me today and said he managed a 145 lb squat and that he was only feeling a little sore, so I think he’s on the mend.

I’m excited to get home this week because we’re having another Friday Night Lights as well as a BBQ on Saturday. It’s crazy just how much I miss everyone!

Monday

Jessica

A1. Press; 12-15×5; rest 30 seconds (65 lb)
A2. Weighted chin up clusters @50×1 (1 set of as many as possible to tax), then 5×5; rest 15 seconds/rest 3 min

B1. Bench press 3×5; rest 10 seconds (75 lbs)
B2. Incline dumbell bench press 3×10; rest 10 seconds (2 20lb weights)
B3. Static headstand hold; amsap (as many seconds as possible) unbroken x3; rest 3 min (30 seconds each time)

C. Bent over supinated grip barbell rows @41×2 or 6-8×4; rest 2 min

Neil

Strength:
3×5 Squat – Air squats due to pulled hamstring
3×5 Strict Press @ 120lbs

WOD: 21-15-9
Horizontal ring pulls
Hand-release push ups

Tuesday

Jessica

A1. Front squat 3×5; rest 10 seconds (115 lb)
A2. Back squat; 3×10; rest 10 seconds (115 lb)
A3. Barbell walking lunges 3×24; rest 3 min (45 lb)
+
On the min for 20 min:
Odd- 30 seconds max double unders
Even- 30 seconds max goblet squats 1.5 pood (55 lb – managed 12 per round)

Neil

Rest Day

Wednesday

Neil

WOD: 3 Rounds Each For Time

250m Row
10 Roll-Outs
10 Abmat sit ups
10 Wood Choppers

Thursday

Jessica

A. HSPU eccentrics; accumulate 30 perfect reps with as slow of a tempo as possible (full range of motion)
+
7 TnG push jerk (75 lb)
Row sprint 20 seconds @100%
rest 3 min
x3
+
7 unbroken chest-to-bar chin ups (amrap if this above pr)
Row sprint 20 seconds @100%
rest 3 min
x3
+
Row sprint 30 seconds @100%
rest 3 min
x3

Neil

Strength:
3×5 Squat – Air squats due to pulled hamstring
3×5 Strict Press @ 120lbs

WOD: 21-15-9
20 inch box jump
Ring dip

Friday & Saturday

Travel days, no scheduled workouts

Have you had to adjust your diet to accommodate your fitness goals?