WOD 5.29.14

WOD 5.29.14
Dynamic Warm Up
Back Squat (3×10)
Metcon (Time)
5RFT
400M run
10 Dumbell thusters 45/25
10 GH situps

 

 

NOTES:

#135 for 10 on back squat

rowed instead of run…

22:07…thrusters were no joke. Hips were almost immediately tired after the first row. The heat felt like I was wearing one of those altitude training masks.

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WOD 5.28.14

WOD 5.28.14
Dynamic Warm Up
Metcon (Time)
10 Deadlifts 275/195
20 Pull ups
30 Box Jumps 24/20
40 KB Swings 53/35
50 Double Unders
40 KB Swings 53/35
30 Box Jumps 24/20
20 Pull Ups
10 Deadlifts 275/195
NOTES:
17:45   had to go really slow and do 3-5 at a time on pullups…ripped hands still from Murph

WOD 5.27.14

WOD 5.27.14
Dynamic Warm Up
Bench Press (5×3)
Ring Dips (3×10)
Metcon (AMRAP – Rounds and Reps)
8 Min AMRAP
5 Clean and Jerks 155/105
15 Wall Balls 20/14
NOTES:
Bench press: 210
Dips: 0  right delt was so tight it hurt to do just 1
Metcon: 3 + 1 #135 …it was really hot there today and I was really tired
Extra:
20 min emom
clean and jerk @ #115
1, then 2, then 3 on the minute…when you fail cut in half and do that number for remainder of time
made it to 6 then did 3s the rest of the 20 minutes

 

WOD 5.23.14 – Murph

WOD 5.23.14
Murph
1 mile run
300 air squats
200 pushups
100 pullups
1 mile run
NOTES:
57:12 with #30 med ball in backpack

WOD 5.23.14

WOD 5.23.14
The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips
Push Press (EMOM 7 minutes 2 reps)
Metcon (AMRAP – Rounds and Reps)
15 Min AMRAP
10 Clean & Jerk 95/65
10 GH Sit Ups
10 Snatches 95/65
10 Knees to Elbows
Ring Dips

205 on Push Press…new PR

3 rnds 20 reps for the wod

3×12 on ring dips

WOD 5.22.14

WOD 5.22.14
Dynamic warmup
Metcon (AMRAP – Rounds and Reps)
7 Min AMRAP
10 Dumbell Snatches, Alt. 55/35
25 Double unders
Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
NOTES:
5 rounds of amrap RX…
5K row for time:  21:12.08 – 2:07 500m split

 

HYDROSTATIC BODY COMPOSITION ANALYSIS – May 2014

Got my fat measured yesterday. It was a different style test from the last time and I was told that the percentages could vary 2-3% from the old test to the new way of calculating for the current test. In other words…dont be surprised if you are fatter.
I actually look slimmer and a little more defined than last time but I knew I was running a little heavier. The last month I have really cut back on how much I have been eating and really upped my metcon work. Ive definitely gotten faster but my strength has really tanked. Im off by 40-45 pounds on my max deadlift. When I was weighed yesterday though I was told what I needed to eat in calories to hit my goal and its a lot more than I have been eating. Knowing how this went the last time I should be able to come pretty close to my goal bodyfat and overall body weight by the end of August. Here’s my stats…

Prepared by:
Dunk Truck®
904 Winfield Avenue  Atlanta, GA 30316
www.dunktruck.com
(678) 328-0229

Hydrostatic Profile:

Body Fat %: 17.2% Fat Mass (lbs): 33.7

Lean Body Mass %: 82.8% Lean Mass (lbs): 162.3

Goal Body Fat%: 11.0% Weight at Goal BF%: 182

 

Metabolic Profile:

Basal Metabolic Rate: 1963 cal/day Max HR: 179

Activity Level: Moderately Active                                                         Age Predicted Heart Rates:

Maintenance Zone (Net): 3043 cal/day                                             Anaerobic HR Zone: 143 to 170

Fat Loss Zone (Net): 2435 cal/day                                                     Aerobic HR Zone: 98 to 125

 

Client Test Data:

Gender: Male Age: 39

Height: 68.25 Weight: 196

Water Temp: 34      Water Weight: 7500

 

Current Body Fat % 17.2% 196 Current Total Body Weight

17% -0.7 -0.9 194.4

16% -2.9 -0.3 192.9

15% -5.0 0.3 191.3

14% -7.2 0.9 189.7     <=====AUG GOAL!

13% -9.3 1.4 188.1

12% -11.3 1.9 186.6

Excellent Body Fat % 11% -13.4
185.0  Goal Total Body Weight