Sconzo.com

Karate: flexibility
Push-ups: 65+
Sit-ups: 65+
Side plank: 65+ sec ea side

3 mile run with 100m striders

Crossfit:

Warmup: 3 min jump rope
Couch stretch
Shoulder and wrist mobility: hold 10 lb plates in palms like cup and saucer then twist them behind back and above head

Strength:
Deck Press
3 x 5, moderate weight; 95#, 115#, 125#
3 x 3, heavier weight, 145#, 155#, 155#

WOD:
4 rounds:
400m run
12 kettle bell swings; 24kg
12 ring row push-ups
12 box jumps; 24″
Total time: 14:20
Then I did one extra round and finished at about 19″

Ran 4 miles (in the snow) to crossfit

Crossfit:

Strength

Roman Deadlift 7×2 95, 115, 135, 185, 205, 205, 205
Ring Rows 7×3

WOD Two 5 min APRAPS

30 seconds x 10, alternating:
Tire flips
Box jumps onto tire

30 seconds x 10, alternating:
Stone to shoulder (95#)
L holds on ring rows

65 pushups

Ran home, 4 miles

Strength

Practice snatch, 35 mins

WOD

50 situps
50 double-unders

40 situps
40 double-unders

30 situps
30 double-unders

20 situps
20 double-unders

10 situps
10 double-unders

My buddy Rich Conte (who really wants me to run the Athens Marathon [in Ohio] with him) pointed me to this guy, Hannibal King, who is phenomenal on the bars. Here’s a video where he visits with Rashad Evans and the Blackzillians training camp for a pretty wild training session.

Hannibal’s website is Barstarzz. The group is an international workout team put together to inspire the world to workout. Barstarzz train their bodies through Creative Calisthenics, which is a much different workout than most people are familiar with.

Crossfit:

Warmup
800 meter run
Burgener warmup
Couch stretch

Strength
Snatch Balance
7×3
My form in olympic lifting is still poor. So, I started with an empty bar and did extra in each set.
45, 45, 65, 75, 75, 85, 85

WOD
12 min AMRAP
3 Dead-hang pullups
5 bent-over rows (65#)
7 push-ups

The pull-ups got much more difficult in the later sets, and ate up my time. I started out at a 40 second pace per set, but that dwindled. I finished 13 sets.

CASH OUT

30 toes to bar

Crossfit:

Warmup
Establish Front Rack position, band stretch
PVC
20 air squats
Couch stretch
Ankle mobility
Hip mobility

Strength
Push Jerk
7×2
3-3-3-2-2-1
75×3, 105×3, 105×3, 125×2, 125×2, 135×1

WOD
5R
10 KB Snatches right
10 Ring Dips
10 KB Snatches left
10 Frog situps

Total time: 8:51
Timed splits (situps took the longest):
001: 00:01:35.31
002: 00:01:43.95
003: 00:01:45.17
004: 00:01:51.58
005: 00:01:55.44

Cash Out
100 DB Unders: I may have gotten 100, but only managed to get two consecutive double-unders. I had to keep starting over after whipping my shin with the open wire on the jumprope. I have some nice welts now 🙂 Need to work on these – where’s Rocky Balboa when you need him?

Crossfit

Warmup
Couch Stretch
3 minutes Jump Rope
400m run with jump rope

Strength
Good Mornings (start with barbell on shoulders, bend forward almost into a starting deadlift position. bend knees slightly)
5×5
35 x 5 – empty bar
55 x 5
85 x 5
105 x 5
145 x 5

WOD
Cindy – 20 minute amrap
200m run
5 Pullups   (or scale up, SU, C2B or SD,  ring rows or jumping pullups)
10 Pushups, SU ring pushups
15 Air Squats, SU goblet Squats or jumping air squats

I did 10 rounds. I timed and tracked my splits with a free iPhone stopwatch timer:

Round 1: 01:43.7
Round 2: 01:50.5
Round 3: 01:56.5
Round 4: 02:02.2
Round 5: 01:57.1
Round 6: 02:05.4
Round 7: 02:06.4
Round 8: 02:10.6
Round 9: 02:10.6
Round 10: 02:02.5

Make sure there is quality in the movement

I was home all day on domestic duties, so couldn’t make my normal Monday 5am karate class and 7am crossfit class. I took the 5:30pm crossfit class instead.

Crossfit:

I prefer to do my long runs in the morning, and on Sundays I have the opportunity to join the HATRs for some company. I usually get 10 to 12 miles done before 7am, then meet the other runners at 7am in the East Picnic Area of Mercer County Park. But this weekend, I couldn’t be away from home in the morning. So, I had to do an afternoon run, going it alone.

I decided to run from my house in Ewing to the canal path on Lower Ferry Road, then to Lambertville and back. This was about 22 miles.

Now that I’m on the Paleo diet, I shouldn’t be eating things like Gu or Shot Blocks, etc. Also, I didn’t have my normal peanut-butter toast in the morning, or additional carbs the day before. Now, I’m not a crazy carb-loader, but I do typically consume a healthy portion the day before long runs. So, this run was going to be a serious test.

And… I failed. I was properly hydrated, but not properly fueled. I was strong until mile 14, when I started to feel a loss of energy. At the pace I ran, that shouldn’t have happened so soon. At mile 15, I felt completely energy-depleted. The last 7 to 8 miles were completely horrible. I struggled through them as if I was gutting out the last few miles of a marathon race. So, I’ll need to do lots of research on fueling for endurance events while on the paleo diet.

4 mile run from home to CrossFit (4:30)

Crossfit – 5am
Warmup
7x Junk Yard Dog (partner routine: one site on the floor, legs straight in front and arms out to each side, other person jumps over the first arm, then the legs, then the other arm)
Squat Therapy 3 minutes
Couch Stretch 2x

Strength
Low Bar Back Squat (shared rack and bar with Bill)
In this exercise, you can actually not grip the bar; just let it lean against your wrists and shoulder blades. Look down at the floor as you bend over, per Eva T‘s recommendation from her talk on Saturday at CFM.
7×2
95
95
95
115
115
125 (3x)
125 (3x)

WOD
5 min amrap – completed 8
5 ring dips, scale with box
5 push press, medium weight (95lb)
2 min rest
5 min amrap – completed 8+
5 box jumps (24″)
5 ring pushups
2 min rest
5 min amrap – completed 9+
5 jumping air squats
5 handstands, kick up, stick it and then come down