The Chief:
5 rounds:
AMRAP 3 minutes:
3 Power Clean (135/85)
6 Push-Ups
9 Squats
1 Minute Rest
The Chief, 105 lbs:
3/3/3/3/3 = 15!
Some thoughts on goals and things. I’ve been crossfitting since about May, and trying to keep with the Zone since then as well. When I started at OCS I weighed in at about 150lbs. I was left OCS at about 142 lbs and much stronger, but with a stress fracture. Very quickly I was back up to 150lbs and out of shape. I started crossfit and the zone, and that got my back in shape quickly, and now I’m down to 142 lbs again. I wasn’t paying too close attention to my body comp in the past but for the past month or so I’ve been in the low 13.7-14.1 % range. Keeping up with the zone while in school is very difficult so its not been going so well for the last few weeks. I feel that I’ve been losing weight and getting stronger but not changing my body comp percentage so much, so my feeling is that it probably makes sense to go off the zone somewhat and increase my protein & fat intake while dropping the carbs somewhat. I’ve been trying to do that but that leads to more carb urges during the day, which then leads to cookies and brownies at the cafe. The cafes around NYU lack good high protein low carb snacks. So let’s lay down some goals and see how I get there.
Body comp: 10%
Weight: 150lbs
The question here, is since at 142 & 14% that comes out to a lean mass of about 122 lbs. If I just put on 10lbs of pure lean mass, then I will be almost where I want to be, at 150lbs and 12%. So I really would like to gain 13 lbs of lean mass and lose 3 lbs of fat mass. The question however is to try for both at the same time, or try to drop fat first without gaining weight (gaining lean mass replacing fat, keeping the weight constant) and then go for the added mass. Hm, questions.
WODs:
Cindy: 20
I nailed 16 last week. 20 shouldn’t be too far off.
FGB: 210
My last FGB was 147, but my SDHP and push presses were very weak. I hit 202 when I did FGB Tabata in pittsburgh and my push presses looked better when we did the pp practice on Sunday. So I am shooting for 210 FGB next Sat.
Angie: 25 min
That’s the only other named wod I’ve done rx’d before. When we did the max rep pullups for Lynne I hit 30, so I should be able to get the 100 pullups done in 8 minutes or so, giving me a lot of time to get through the other 300 reps before 25 min. My previous Angie (with ring pullups) was 29:08 — with regular pullups (back in June) I was at 32:29.
Back Squat: 1RM 200#
I did a 5RM at 170, which is 86% of 197.67. So shooting for 200 seems reasonable.
Front Squat: 1RM 160#
My 3RM was 145, so per the calculator, 160# is the current goal.
Clean/Jerk: 1RM 135
My previous 1RM is 125.
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