Sconzo.com

Run

Karate

Crossfit:

Cindy WOD: 20 Minute AMRAP (as many rounds as possible):
5 pull-ups
10 push-ups
15 air squats

I completed 16 rounds in 20 minutes. I literally finished my last 15 air squats as the clock counted down to zero seconds. Very happy to have done this workout with Ed Wenzel, who posted on the Crossfit Mercer facebook page that he wanted to workout after his 1pm body fat test.

Karate:
Heian NiDan, Heian SanDan, Heian GoDan, Bassai Dai, semi-free sparring with Guy.

Pre-Crossfit:

1.6 mi run, stretching

Crossfit:

Warmup
tabata: 20 seconds of work, 10 seconds of rest, four rounds:
push ups
situps
air squats

Strength
Deck Press (great instructional tip here; instead of stacking weights to help get the bar up, slide under it, then use your hips to lift the bar and grab it with your arms. Make sure to keep the elbows at a 90 degree bend, otherwise your hands are too far out. Also, press immediately below the chest/nipple area and go straight up, not back and above your face.
7×3: 75#, 95#, 115#, 135#, 155#, 165#, 175#, 185#

MetCon

3 Rounds
12, 9, 6
– Power Snatch
– Overhead Squat (OHS)
– Over head step out lunges

So, this was 12 Power Snatches, 12 OHS, 12 OH lunges, then 9,9,9 then 6,6,6.
I’m proud of this workout today, because I started with 95# and kept that weight through all three rounds. It was a tough workout.

Crossfit:

Warmup
4 Rounds of Cindy,
5 Pull ups,
10 Push ups,
15 air squats
Couch Stretch

Strength
Zercher Squats
5×5: 45, 65, 85, 115, 135, 155

MetCon
13 Min EMOM
3 Stone Deadlifts – 145#
5 Burpees

Crossfit:

Warmup
Squat therapy 3 minutes
10 each 2x
broad jumps
vertical jumps
alligator crawls, length of box

Strength
Box Squats
7×3: 45#, 65#, 75#, 95#, 115#, 125#, 145#
Note: I started with the short box in its shortest orientation, but added a plate at Larry’s recommendation to being the height up about 1.5 inches.

MetCon
12 minute emom
5 Push Jerk (1st 7 sets: 115#, last 5 sets, 95#)
5 Stone deads (115# atlas stone)

On the push jerks, I wasn’t getting under the bar enough, and my knees were bending forward instead of creating more torque by pushing them outward.

I managed acceptably with the 115# atlas stone; in the last two sets the stone was slipping from my hands as I brought it up, but I completed the sets of 5 each time. But on two of my sets, my time exceeded the minute and I creeped into the next minute, which meant no rest and I had less than 60 seconds in the next round.

Karate:

Japanese sandal straps are like seatbelts

Crossfit:

total tim = 11:37 for:
50 toes to bar
40 24″ box jumps
30 burpees with side to side jumping over barbell
20 sumo deadlift high pull 85#
10 overhead barbell squats 85#

Great Workout!

Lunchtime:

Worked on push-jerks with the 110LB barbell.
Routine: 6 push jerks, 25 sit-ups, 25 push-ups, for five rounds.
Two side planks, 76 seconds each.

Crossfit:

Warmup
10 Box Jumps
10 Walking Lunges, push into Samson Stretch at the bottom of each step
Couch Stretch
Ankle Mobility with band

Strength
Zercher Squat (worked with Andy, who did crossfit in Afghanistan and recently joined CFM)
7×3: 45, 75, 95, 115, 135, 145, 165

MetCon

5 Min AMRAP – I think I completed 8
3 Heavy Hang Cleans (95#)
5 Pushups

5 min
Jump Rope, work on Double Unders

5 Min AMRAP – I think I completed 7
3 Heavy Deadlifts (185#)
5 Slam Ball (30#)

Karate in the morning at Gold’s.

Crossfit:
Performed my baseline metabolic conditioning, which consists of 4 rounds of the following:

500 meter row (at level 10)
15 push-ups
15 ring-rows
15 frog sit-ups

I completed this in 12:57. I sped through the transitions with no rest, and tried to maintain a 1:50/500m pace on the rowing machine. I think one of two of my rowing sets were 1:55, but I think the first one was 1:47.

In 90 days, I’ll repeat this metcon and see how I’ve improved.

Later in the day, I traveled to Long Branch to do the Polar Bear Plunge.

There seems to be no end to the Paleo resources on the web. Here are a few recommended to me by friends, and some info I swiped from our crossfit fb page.

http://www.marksdailyapple.com/

http://www.bulletproofexec.com/

http://robbwolf.com/

http://the21daysugardetox.com/

Suggestions for “snacking” from folks at CFM:

1) Don’t snack. Have larger meals.
2) But if you must snack: Almonds, shelled hemp seeds, Coconut flakes, hard boiled eggs, grilled chicken, beef jerky (make sure it’s not full of sugars), broccoli, carrots, any other veggie to eat raw.  (credit: Bryce L)
3) don’t shy away from the natural oils (butter,olive,coconut, etc.) and have at least a fist sized portion of protein. Gum is great if it’s an oral fixation thing, go for one that’s rich in xylitol like Icebreakers Ice cubes which is also affordable. (credit: Bryce L)
4) apple chips, cinnamon flavored found at whole foods http://www.yogavive.net/shop/products_all.html (credit: Jennifer S)
5) Kale chips (http://allrecipes.com/recipe/baked-kale-chips/), some Lara bars are paleo friendly (credit: Jennifer C, Amy V)
6)  http://www.bradsrawchips.com/ as a snack. You can get them at Whole Foods, but they are not cheap. (credit: Jeff L)

Some paleo advice from a friend:

Strictly paleo recipes – No grains, Legumes, Dairy, or alcohol:
http://pinterest.com/capturedcraving/whole30love/ 

Best Price for Grass Fed Beef: Wegmans
Best Price for Ghee: Wegmans 

This is not a low-fat diet and it is imperative to use oil (coconut oil, ghee, or olive oil) to cook vegetables. 

Best Price for Coconut Oil: Wegmans
Refined Coconut Oil: Doesn’t taste like Coconut
Unrefined Coconut Oil: Has a hint of Coconut flavor 

Starches are important. Sweet Potatoes, Purple Potatoes, and Spaghetti Squash should be eaten daily.

 The diet says it is best to not eat a ton of fruit, but 1-2 servings a day are ok.

 It is best to not go to any restaurants for the 90 days.

 Egg Yolks are good! Do not eat only egg whites.  Your cholesterol level is not going to shoot up.  J

 Great site to buy your meat from:
http://www.grasslandbeef.com/StoreFront.bok