My Logbook

I figure I would start my own logbook to keep me honest and motivated about my CF.  I'll pretty much just post my WODs as well as things that I like in fitness and nutrition.  I am currently doing the zone, but I need to seriously tweak it because I was losing way too much weight and strength on it. 

While I was still in San Diego I was eating 20 blocks and working out at just a normal gym and making due with the equipment that they had.  I started losing weight immediately.  I then started doing 24 blocks and that seemed like too much, especially because the only working out I was doing was metabolic conditioning (METCONs) at home and pull up and dip combos because I didn't have a gym.  I think I am going to do somewhere in between 20-24 and mess with the fat intake so I don't lose too much weight. 

Right now I am focusing on the recently posted CrossFit Strength Biased program (Click Here).  This article posted in the CF journal explains it all and is excellent. The gist of it is that the stronger you are, the better your METCON times will be.  So, the WODs focus on a strength exercise and then a short METCON.  I am going to mix in some running and rucking to test myself, but that will probably be once or twice a week max.  

WOD:

Warmup - Front Squat (FS) 45 lbs 1X30, Pushpress (PP) 45 lbs 1X30, some pushups, 1000 single jump ropes and some stretching.  

Strength WOD - I built up the weight by doing some FS at 115, 135, 155 lbs.

5X5 FS - 165, 175, 180, 185, 185, 205 (3 times)

1X20 FS - 115

5X5 Bench Press - 185, 205, 215, 225, 245

METCON - 

21, 15, 9

PP 115 lbs

Dumb Bell Swing (DB because Gold's doesn't have Kettle Bells) 45 lbs

Air Squats

Time: 7:25