Back From London and Back to Paleo!

So I got back from London last Friday after a grueling 3 week trip for work.  I was only able to get to a CrossFit (CrossFit Central London) twice -- the last Saturday and Sunday I was there.  Other than that, I stuck with the hotel gym, which was an LA Fitness.

The good part was that I was able to try a lot of new movements/skills on the two days I was able to train at CFCL.  We did sandbag carries with a sandbag weighing about 60 kg and then a metcon involving kettlebell snatches and supine ring rows, neither of which I've ever done in a WOD.  It's a little surprising that 2 years into CrossFit I'm still brand new to some of these skills!  The other accomplishment was increasing my press max to 42 kg (92.4 lbs).  Still not to the 95 lb -- let alone triple digit -- benchmark, but I'm getting closer.  My workouts since getting back are below:

10/16/10

Team WOD at WCCF

In teams of 4, 1 set of partners works on the first 6-set metcon and the other works on the second 6-set metcon.  Switch during the 5 minute rest.

6 sets each (1 minute on/1 minute off):
3 hang squat cleans (65#)
5 box jumps
- 5 minute rest -
6 sets each (1 minute on/1 minute off):
3 pull ups
6 jumping lunges

Total team reps: 962

10/17/10

Soccer Game

No subs, so this was a good way to try to get my legs back from the long flight.  It seriously takes my muscles a week to get back to normal after those trans-Atlantic flights.

10/19/10

Back to CFC!

Deadlift: 135 x 10, 185 x 5, 225 x 3, 255 x 3, 275 x 1, 295 x 1, 315 x 1, 325 x 1 (stopped there)

3 rounds:
15 hang power clean (95#)
15 burpees
5:30

I was tempted to go for more on the deadlift, but I already had a ripped hand from Saturday's workout and didn't want it to re-rip before the metcon.  As it was, I had to tape it up before I started the cleans.  My back and legs still weren't feeling back to 100% either. 

As of the 19th, I'm also in for the Paleo Challenge and am on a team with Scott and Emi.  Yay!  I'll post my food log in the next post.  This one is already too long.

Shorter Time Domains

The recommendations for the first 28 days of the Velocity Diet are to focus on lifting 3 times a week, general active behavior (long walks are encouraged), and limited cardio.  I was trying to ignore that last bit for awhile, but after how Sunday's soccer game made me feel, I acknowledged that it probably makes sense to focus on shorter duration metcon -- at least for now.  A calorie restrictive diet based mostly on protein doesn't do much for one's cardio energy, and I'm learning that lesson.

9/1/10 Workout

Press 5-5-5+ (60-70-80%):

55 - 63 - 72 x 15

21-18-15-12-9-6-3:

SDHP (55 lb)

Push Press (55 lb)

6:48

The rest of the 7 PM class was doing a FGB variation that was taking people anywhere from 13 - 20+  minutes, so I went with a shorter metcon that still focused on 2 of the key FGB movements.  Workout went pretty well; the round of 21 was unbroken.  I got a bit lightheaded toward the end, but overall I felt alright.  

 

Post WOD:

One-handed handstands

Butterfly pull ups: got 10 in a row, then 8 (rhythm was solid on the first set but fell off on the 2nd)

 

Confession #1: I missed 2 of my shakes during the day because I got buried with other work and tightly scheduled conference calls, so I was at a severe calorie deficit for the workout.  I really have to make sure I get the shakes in, even if they are starting to make me gag just thinking about them...

Confession #2: Dave and I used the same macro nutrient breakdowns as the "dinner shake" after the workout (40g protein, 20g fat, 10g carb), but we made salmon and green beans instead because my momma was in town, and I'd feel like a horrific hostess making her drink a shake for dinner after she drove all the way here (with a bunch of our wedding gifts in tow)!  Dave and I have talked some about subbing in a solid meal every few days -- just for dinner -- if the headaches and stomachaches don't subside.  A lot of V-Dieters have used that modification with pretty much the same results.  We'll see what happens.