Saturday, January 25, 2014

More crossfit

I am signed up for 2014 games 60+ age group.  First WOD February. 27 th.  And will be completed at local affiliate.  Thursday my order from Rogue arrived consisting of 160 lb. bumper set, economy bar, speed rope and box.

  Friday worked out at home, push ups, pull ups, heavier than past dead lifts, speed rope, failed box jumps,  changed to single leg jumps, dumb bell  chest presses.

Singing River Crossfit now allows open gym, maybe on Wed.  This day is regular recovery WOD class for me.  SRC Also will offer strength block workouts 3X per week for experienced and approved Crossfit competitors.

My weight today was 175 upon awakening which is OK for 5'11", but. I do need less body fat.  I have recently increased protein and fat intake, but struggling with carbohydrate reduction, too many breads and sugar for reducing body fat.  Let's see how meal plan goes.

Saturday
WOD at home.  3 sets push ups totaling 55.  Three hour break. 5 sets max pull ups.  Total < 30.
Warm legs hips, back.  Burgener warm up with 20 lb. bar.  100 jump rope singles, failed DU.  3 sets clean @ 45 lb. 5 rep.  2 sets clean at 65 #. 5 rep.   3 sets of 8 reps at 40 with dumbbells on bench.  Drop to 30. Back to 40 then drop to 30.  Another 100 singles JR.  Cool down then stretching. 

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