Carb Re-Feed Weekend 1

Saturday, October 29, 2016
A
Power Snatch - build to moderate single for the day; rest as needed 

Result - 235#

Very surprised that I was able to hit anything over 200# with the level of inconsistency that I have had with training. I know it's 30# under my old PR, but I don't really care about that. Mechanics felt pretty good and power output didn't feel terrible, just a little slow. 

B
Power Snatch - 3 x 1.1.1.1; rest 10sec + 2min (80% of "A") 

Result - 190# + no missed

C
Wtd. Rings Dip - build to moderate 5 for the day; rest as needed 

Result - 45# plate

Probably could have gone up a little more, but best to stay conservative. 

D
DB 2-arm Uneven Stance RDL @3030 tempo - 4 x 6-8 ea leg; rest 60sec 

E
Rotational GHD Back Extension - 3 x 12-14 alt reps; rest 60sec (slow/controlled)

PM
100 burpees NOT for time

Sunday, October 30, 2016
AM 
Swim - 60min Self-directed (sub AB / Row / Ski if no pool available) 

Currently with the family in Marco Island, FL, so we went on a walk/bike/beach jog together (together meaning me and Rachel while the girls slept. (we also did 100 burpees on the beach NOT for time)

PM 
A1
KB 2-arm Front Squat @3030 tempo - 3 x 10 UB; rest 20sec (53-70# ea hand) 

A2
AB - 3 x 2min @ 250-300W 

B
Strict Pull-up - 3 on the min for 10min 

C
Rings Hinge Row - 3 x 8-10 slow/controlled reps; rest 60sec 
+ 
20min EMOM or continuous circuit of: Sandbag Over-the-shoulder Carry Sled Drag (any variation) *structure this however you want

Wasn't able to hit this due to family time. It's been almost 2 months since I've seen them and, honestly, I forgot about the afternoon session. But the closest gym is in Naples (Talayna's gym) and that's a decent distance away from the resort on Marco. I didn't want to be away from Rachel and the girls for too long. Next time I'll get to see them is at Christmas...

This weekend was really tough on food, honestly. Eating THAT many carbs was obviously a challenge. Another factor that played in was the shit food that my parents always keep with them (that's where we are staying in Marco, at my parents' timeshare). I feel good, still. I noticed a slight change in how my swimsuit fits (that's a good thing), so progress is being made, it appears.
 

Carb-Depletion Week 1

Monday, October 24, 2016
AM 
AB - 10min progressive warm-up 
+ 
AB - 30sec @ 70-75% (300W - 400W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 75-80% (400W - 500W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 80-85% (600W - 700W)
AB - 30sec @ easy spin 
recovery A
B - 30sec @ 85-90% (700W - 800W)
AB - 30sec @ easy spin 
recovery 
AB - 30sec @ 90-95% (900W - 1000W)
AB - 30sec @ easy spin 
recovery 
Rest 3-5min x3 
+ 
AB - 10min progressive cool-down 

PM
EMOM for 15min 
Min-1 - 12sec Dip Support w/ RTO + 12sec Bottom of Dip Support 
Min-2 - 25-30sec Shoudler Extension Plank *https://www.youtube.com/watch?v=v4v_7PU2OjM 
Min-3 - 30-35sec WF HS Hold in Hollow 
+ 
EMOM for 15min 
Min-1 - 12sec False-grip Chin-over Rings Hang + 12sec False-Grip Passive Hang 
Min-2 - 25-30sec Rings Scap Rows (similar to scap pull-up but in ring row position) 
Min-3 - 30-35sec 2-arm Farmers Carry
+
100 burpees NOT for time

Lack of food made the AB pretty challenging towards to harder intervals BUT that is to be expected, obviously. Honestly, I didn't feel terrible, but I did feel a significant difference  (even being detrained), but I'm cool with it. I could tell that the low carb intake is going to be a challenge. 
 
Tuesday, October 25, 2016
Class WOD
21-15-9
Power Snatch @ 65
burpee
+
15-12-9
Power Snatch @ 65
lateral bar burpee
+
12-9-6
Power Snatch @ 65
burpee box jump

Result - somewhere around 17 minutes

Didn't really look at the clock but focused mostly on moving smooth and unbroken. 

 

Wednesday, October 26, 2016
2 rounds
15 min AB @ EN1
+
15 min row @ EN1
...then...
100 burpees NOT for time

Thursday, October 27, 2016
20 min AMRAP @ EN2
12 calorie row
7 calorie AB
100m run

Result: 9 rounds even

Felt great during this, actually. I've began to really notice a difference already. I think a part of it may be from already eating healthier before we starting the carb depletion cycle. I never once felt like shit during this work. 

+
100 burpees

Friday, October 28, 2016 
Breathing drills
+
100 burpees NOT for time

Thoughts so far:

I'm actually really digging this food program. It's hard as shit to find the proper foods that only allow for the 20g of CHO, BUT the hardest part right now is getting enough fat. 350g fat is going to take some time to get used to, but I believe that it is not unobtainable. This is going to be fun. After just one week, I'm feeling pretty good. Trying to eat this weekend was actually quite difficult. Definitely the 500g of CHO. I'll get used to this over time, I'm sure, but I dig this a lot so far. 

CFNE WODs (Pursuit of Excellence Immersion Summary and Reflection to follow)

Day 1

Class WOD - Ben Bergeron was coach
A
Build to heavy 5-4-3-2-1 Deadlift

Result
5 - 405#
4 - 435#
3 - 455#
2 - 475#
1 - 505#

Surprised I was able to hit this heavy coming right off of a plane. Ben really helped with some hip-to-bar connectivity and furthered posterior activation...505# felt very heavy, but it's ok. I know that I've lost a lot of strength but I know how fast that portion rebuilds. Genetic benefits, I suppose.

B
12 min EMOM
1) 10 RDL @ 185#
2) 15 ABMAT sit-ups
3) 50 dubs

DU Results by RD: UB / 4 sets / UB / 5 sets

Wish I would have maintained doing dubs this summer. My right Achilles is on fire and incredibly tight. I'm going to have to mobilize the shit out of it once it's healed up a little more. Honestly, I shouldn't do dubs or box jumps for quite some time. Shit is painful just above the heel. I think I have a slight strain. I noticed it a little over a week ago when I WODed with the noon class in FL and the first portion was 300 dubs for time (101 UB + 4:51 result, both PRs). Stupid? Absolutely. 

Day 2

Class WOD - Eamon Coyn was coach
For time
21-15-9
Calorie Schwinn AD
Thrusters @ 65#
+
15-12-9
Calorie row
Hang squat clean @ 65#
+
12-9-6
Lateral bar burpee
OHS @ 65#

Result - 16:38

Focused on smooth and UB. All BB movements were 100% UB and that was the ultimate goal. Used the AD and Row as recovery and tried to maintain 1 calorie per pull (1300 - 1400 cals avg).  I could have gone up to 95# (Rx) but just wanted to maintain constant movement without dropping the BB. 

The WODs completed these past 2 days at CFNE were perfect, I think, for it being less than 3 weeks back into training. I'm ok with how I did on these because I have had a revelation. I am a coach and need to live as such. It's ok not to be the greatest athlete in the gym, so long as I am giving my all to better the people I am educating, teaching, and leading. I'm excited. I really am. 

Past 2 Days

Saturday, October 8, 2016
AM
60 min low-intensive yoga session

Spent a lot of time going through the basic movements with the yoga class at the gym. I had to be there anyway, so I decided to hop in with the class. Honestly, this was great. It gave me a great perspective as to where I currently lie from a mobility stand point as well as long-term core control, local endurance, and, in some cases, joint stability. Definitely something I will be implementing at least once per week.

PM
Coaches Training Session
12 min EMOM
1) 5 Power Cleans @ 185# (not TnG) + AB @ EN1
2) 30s AB @ 400W + 30s AB @ EN1
3) 5 S2O @ 185# + AB @ EN1
4) 30s AB @ 400W + 30s AB @ EN1
+
9 min EMOM
1) 5 Power Snatch @ 155# (not TnG) + AB @ EN1 
2) 8 Wallball @ 20# + AB @ EN1
3) 30s Hollow Hold + 30s AB @ EN1

Avg HR - 144 bpm

I enjoyed this. I put this together for all the coaches to do and I feel like it went well. I took a lot of what you've had me do in past as something that can be built upon. I chose this setup and structure because we are all relatively detrained and we're trying to get on a system of relative consistency. We're not in it to be athletes, obviously, but all of use really do need to improve our body composition, overall health, and movement quality. 

Sunday, October 9, 2016
Coaches Training Session 
"Fight Gone Bad"
3 rounds w/ 1 min rest between rounds
1 min on each
Wallball @ 20#
SDLHP @ 75#
Box Jump @ 20"
Push Press @ 75#
Calorie Row

RD1 - 97 (20 / 20 / 15 / 25 / 17)
RD2 - 96 (20 / 20 / 15 / 25 / 16)
RD3 - 93 (18 / 18 / 18 / 21 / 18) 

Result - 286

Avg HR - 152 bpm

This was  94 total reps off my PR, but I'm not worried about that at all. Shot for consistency across the board. Fell off a little bit on the last round, but I wanted to keep my HR sub 160 the whole time. I probably shoul have worn my HR monitor to be more accurate and relaiable. I took my HR between rounds for the full minute and averaged out at the end. This isn't exactly the workout I wanted to do by any means, but I feel like I can adjust a workout at any point right now to make it where I can grow and improve metabolically(?). 

Friday, October 7, 2016

CrossFit Lake Mary Home WOD

"What Hurricane?"
100 air squats
75 sit-ups
75 push-ups (Ended up scaling to on knees)
50 Hollow Rockers
50 total walking lunges
25 V-ups
5 HSPU

Result - 25:25

This was a good measure, I think, to show exactly where I currently stand within attempting to execute high volume, low-skill bodyweight movements. This morning I weighed in at 282.5# and I still struggled like a mother on the push-ups and Hollow Rockers. I'd say I'm disappointed, but I'm really not. If I were to be disappointed, I feel like I would be adding more unnecessary stress to my person. Therefore, I'm looking at it like it is what it is and that it will change as time progresses. Looking back on it, I have not trained consistently since before my car crash in April. Maybe I am just making excuses, but all the travel and preparation for FL really put a damper on things. But it's ok. I will get it back in due time.

Kyle-
I went ahead and put this up while I am piecing together the rest of the assistance work. I still have 2 more sessions. I want to be able to blog each session side-by-side so it's easier to see the comparison between the 2.