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CrossFit Journal Year 2 Week 8
This was my first week at CrossFit after going Paleo (for thirty days). Have you seen what I’ve been eating the past week, in yesterdays post?
Have I noticed a difference in my abilities? Well, no not quite yet but I think it’s too early to judge any of that at the moment.
The short:
Monday — CrossFit
Tuesday — Bouldering
Wednesday — CrossFit
Thursday — Bouldering
Friday — CrossFit
Saturday — Rest
Sunday — Rest
The long:
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year 2, week 8, day one
SWOD:
Back Squat
7-7-7-7 (@~75%)
WOD:
AMRAP 9
20 Wall Ball (20/16)
20 Russian Twist (20/16)
What I completed: 4 full rounds + 18 wall balls
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year 2, week 8, day two
Â
Bouldering!
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year 2, week 8, day three
AMRAP 14
3 Hang Snatch; 105/75lbs
6 OHS; 105/75lbs
30 Double Unders
3 Hang Snatch; 105/75lbs
6 OHS; 105/75lbs
30 Double Unders
What I completed: I used 35lbs and completed 5 rounds + 3 OH squats.
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year 2, week 8, day four
Bouldering!
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year 2, week 8, day five
WOD: 4 rounds
10 C2B or 15 jumping pullups
20 KB Ground 2 Overhead; 24/16
30 Box Jumps (24″/20″)
10 C2B or 15 jumping pullups
20 KB Ground 2 Overhead; 24/16
30 Box Jumps (24″/20″)
What I completed: I did the 15 jumping pullups for practice, and did 3 full rounds + 7 pullups in my fourth round. For the ground to overhead’s I used 8kg, and box jumps I used the 20″.
My Paleo eats (week 3)
Three weeks of paleo. Done just like that. See what I ate during week 1Â and two.
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Sunday April 21
Breakfast: 2 pieces of bacon, 2 egg ‘muffins’ (with chicken, mushroom and red pepper), mango and trail mix
Snack: N/A
Lunch: Leftovers: Salmon and roasted asparagus, carrots, cauliflower and broccoli
Snack: dried unsweetened mango
Supper: Sweet potato and coconut encrusted chicken strips
Water intake for the day: 56 ounces
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Monday April 22
Breakfast: 2 egg ‘muffins’ (with chicken, mushroom and red pepper), and 2 pieces of bacon
Snack: N/A
Lunch: chicken spinach salad with carrots, bell peppers, cranberries, sunflower seeds, and tomatoes with balsamic vinaigrette
Snack: Leftovers: Sweet potato and coconut encrusted chicken strips
Supper: Chicken curry and roasted veg
Water intake for the day: 56 ounces
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Tuesday April 23
Breakfast: 2 chicken veggie and egg “muffins”, 2 pieces of bacon, with strawberries
Snack: N/A
Lunch: Leftovers: Sweet potato and coconut encrusted chicken strips
Snack: Chicken spinach salad with veg
Supper: Lemon pepper chicken stir fry (made with tamari/gluten free soy sauce)
Snack:10pm (we went to a movie) I brought dried mango + trail mix. Not shown
Water intake for the day: 64 ounces
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Wednesday April 24
Breakfast: 1 chicken veggie and egg “muffins”, 2 pieces of bacon
Snack: apple
Lunch: Leftovers: Lemon pepper chicken stir fry (made with tamari/gluten free soy sauce)
Snack: Trail mix
Supper: Pork chop, sweet potato and veg
Water intake for the day: 56 ounces
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Thursday April 25
Breakfast: 1 egg, 2 egg white omelet with spinach and veg. 3 pieces of bacon with veg on the side
Snack: Dried unsweetened mango
Lunch: Leftovers – Pork chop, sweet potato and veg
Snack: dried plantain chips and 1 coconut covered date
Supper: lemon pepper chicken stir fry
Water intake for the day: 40 ounces
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Friday April 26
Breakfast: 2 pieces of bacon and 3 scrambled eggs with mushrooms and bell peppers
Snack: dried unsweetened mango with trail mix and tea
Lunch: Leftovers: Lemon pepper chicken stir fry
Snack: Celery, bell pepper and chicken mixed with mustard
Supper: Portobella mushrooms as “buns” for my homemade beef burgers, with sweet potato
Water intake for the day: 56 ounces
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Saturday April 27
Breakfast: 3 pieces of bacon and an egg/chicken omelet ‘muffin’
Snack: dried unsweetened mango with homemade trail mix
Lunch: chicken and bacon spinach salad with veg
Snack: N/A
Supper: Coconut covered chicken strips
Water intake for the day:Â 56 ounces
CrossFit Journal Year 2 Week 7
I’m on day 16 of Paleo you guys. How crazy is that? I don’t want to stop :)
Hopefully you’re enjoying the weekly recaps of what I’ve been eating, and getting some ideas. Though, I’m sure you can’t get that much inspiration from someone who eats the same stuff over and over again.
The short:
Monday — CrossFit
Tuesday — Climbing
Wednesday — CrossFit
Thursday — CrossFit
Friday — CrossFit
Saturday — Rest
Sunday — Rest
The long:
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year 2, week 7, day one
GWOD: Ring Dip
5-5-5
5-5-5
WOD: 10 rounds
15 deadlifts at 95lbs
15 pushups
15 deadlifts at 95lbs
15 pushups
What I completed: I ended up Rx’ing for the WOD and used 95lbs for the deadlifts. I completed 6 full rounds and then 3 pushups. Nearly 7 rounds! :)
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year 2, week 7, day two
Climbing!
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year 2, week 7, day three
3-3-3-3
Hi Hang Power Clean
Hi Hang Power Clean
5-5-5
Hang clean high pull
Hang clean high pull
WOD: AMRAP 10
200m run
5 chest to bar or 7 pullups
200m run
5 chest to bar or 7 pullups
What I completed: I couldn’t do chest to bar’s very much so I ended up doing 7 kipping pullups without a band. I ended up doing 5 full rounds + 2 more pullups.
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year 2, week 7, day four
SWOD: Front Squat
10-10-10
10-10-10
WOD: 3 rounds (13 minute time limit)
10 unbroken push press
15 unbroken wall balls
20 unbroken situps
25 unbroken double unders (or 75 single skips)
*If broken do 5 burpees then continue on
10 unbroken push press
15 unbroken wall balls
20 unbroken situps
25 unbroken double unders (or 75 single skips)
*If broken do 5 burpees then continue on
What I completed: I completed the WOD in 9:12
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year 2, week 7, day five
WOD: 7 Rounds
7 Hang Cleans (95lbs)
7 Burpee pullups
30 mountain climbers
7 Hang Cleans (95lbs)
7 Burpee pullups
30 mountain climbers
What I completed: I finished the wod in 18:13 and used 75lbs in weight.