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Posts tagged ‘Zone’

finding my Zone

Just taking it for a test drive today, but might be in the “Zone” as of tomorrow. What did I learn from Coach Dave’s nutrition sermon after this morning’s WOD? I’m eating too much protein and not enough carbs. ¬†We’re not talking a big old loaf of bread here, but the leafy green form. Here’s what I came up with today, tomorrow I will be more prepared ūüėČ note- dinner has a “not pictured” item as the 5 almonds were eaten while the brussels were cooking.

Lunch - romaine, red pepper, avo and 3oz chicken breast

Lunch – romaine, red pepper, avo and 3oz chicken breast

Dinner - spaghetti squash, 3oz chicken breast, tomato sauce, Brussels

Dinner – spaghetti squash, 3oz chicken breast, tomato sauce, Brussels

As for the workout component, first let me fill in the gap from yesterday.  My day started with the 10am WOD:

“Cindy XXX“

Complete as much as possible in 20 minutes of:
10- Pull-ups
20- Push-ups
30- Squats
15- Pull-ups
30- Push-ups
45- Squats
20- Pull-ups
40- Push-ups
60- Squats
25- Pull-ups
50- Push-ups
75- Squats
30- Pull-ups
60- Push-ups
90- Squats

**OR if you’re not either certifiably insane or of superhuman strenght… there was a “tier 2” which was as many rounds as possible of 5 pull-ups, 10 push-ups and 15 squats. ¬†Still Cindy, just without the XXX craziness. ¬†Thanks to a friendly challenge directed my way from one of my 7:30am WOD buddies, I started the 20 minutes going Rx, but after the 45 air squats, I realized I was smarter to switch to plain old Cindy. ¬†The 30 push-ups were challenging enough, 40 and 50 would have taken me way too long to complete. ¬†In the end, I got through the first two groups of Rx, and 10 rounds of Cindy. ¬†aka 75 pull-ups (with the band), 150 push-ups and 225 squats. ¬†Today… my upper body is SPENT :p

After the WOD I chowed down on my scrambled egg whites and breakfast sausage and headed to my 12:00pm ball hockey game. Ran hard for an hour and sweat like crazy.  After that, I was ready for a nap!  Haha

That brings me to today ūüôā ¬†Back to my usual 7:30am WOD:

In 18-20 minutes, work up to a 1-RM Power Clean
Suggested loading pattern:
50% of 1-RM x 3 reps
65 % of 1-RM x 2 reps
75% of 1-RM x 2 reps
85% of 1-RM x 1 rep
90% of 1-RM x 1 rep
95% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep

Result - #95 I'll take it

Part 2: 5 rounds - 60 seconds work, 60 seconds rest.

5 power cleans 
10 box jumps

Oh goody.  Power Cleans.  Another chance for me to battle with my brain to figure out the "open your HIPS", "keep the bar closer to your body", "use the jump to get the bar up", "stop trying to muscle it up"... the list goes on.  I've tried many mind games to trick myself into really understanding this one.  After 6 months of frustration, I think today we figured it out!!  I got set up and Coach Dave stood right in front of me, facing my bar.  "Don't hit me with the bar McDowell." he said.  Success!!  I got that b*tch off the ground and got under it pretty smooth too!  :)  The whole part 2, all that played through my mind was "don't hit Dave with the bar..."

by the way... not sure why the font went all weird?  Ah well ;)  Hockey again tonight!
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