My CrossFit Log

[blackdogdeek]

20170124 -

skill:

L-sit
skin the cat

conditioning:

4 rounds for time of:

10 dumbbell snatch alternating 45#
15 handstand pushups
30 sit ups

time: 20:24

 

[blackdogdeek]

20170125 -

strength:

bear complex

max: 135#

conditioning:

16 EMOM alternating between:

1 bear complex 115#
10 pullups
10 pistols
40 double unders

 

[mike8675309]

On that other thread you mentioned your Whole30 diet thread and in there you ended the thread with some pretty high cholesterol numbers. Did you ever get your cholesterol numbers lowered and if so what did you do? Even though the Whole30 is low carb you didn't appear to get into ketosis.

 

[blackdogdeek]

On that other thread you mentioned your Whole30 diet thread and in there you ended the thread with some pretty high cholesterol numbers. Did you ever get your cholesterol numbers lowered and if so what did you do? Even though the Whole30 is low carb you didn't appear to get into ketosis.

During that first Whole30 I think I was heavily supplementing Fish Oil (like 8 big capsules a day). I think I was also eating without regard to fats in the meats I consumed (bacon, whole eggs, bacon grease, mayo, etc).

My doctor put me on a statin and I eventually moved from paleo-ish to an IIFYM model. With this diet I was able to quickly reduce weight and lower my cholesterol to the point where I'm no longer on statins.

 

[blackdogdeek]

20170126 -

strength:

heavy overhead squat triple

max: 135#

conditioning:

9 AMRAP
5 power snatch 95#
10 pushups
15 box jumps 24"

total: 4+5

cash-out: 3 min plank hold

 

[blackdogdeek]

20170127 -

strength:

sumo deadlift 5x5

max: 275#

conditioning:

21-18-15-12-9-6-3 rep rounds for time of:

sumo deadlift high pull 95#
toes to bar

time: 12:45

 

[blackdogdeek]

20170130 -

strength:

front squat

max: 3x185#

conditioning:

for time:

10 squat clean 95#
10 chin ups
20 double unders
8 squat clean 115#
10 chin ups
40 double unders
6 squat clean 135#
10 chin ups
60 double unders
4 squat clean 155# (rx-20#)
10 chin ups
80 double unders
2 squat clean 185# (rx-20#)
10 chin ups
100 double unders

time: 19:58

 

[blackdogdeek]

20170131 -

strength:

3x8 dumbbell seated press

max: 40#

conditioning:

15 AMRAP

1 complex of: 5 press 95# + 5 push press 95# + 5 push jerk 95#
20 deadlift 95#
10 box jumps 31"

total: 5+20

 

[blackdogdeek]

20170201 -

strength:

8 EMOM
1 snatch grip deadlift + 1 hang power snatch + 1 squat snatch

max: 105#

conditioning:

for time:

15-12-9 rep rounds of:

hang power snatch 115#
wall balls 20#

then, 2 rope climbs

then, 9-12-15 rep rounds of:

hang power clean 115#
hand release pushups

time: 15:57

 

[blackdogdeek]

20170202 -

strength:

back squat

max: 5@225#

conditioning:

5 rounds:

5 toes to bar
10 windshield wipers
15 weighted sit-ups 20#
1 minute plank (max plank after 5th round)

time: approx 13:00, max plank 2:00

 

[blackdogdeek]

20170204 -

strength:

olympic total

max: 135#/195#/330#

 

[blackdogdeek]

20170205 -

conditioning:

5 rounds for time of:

5 thrusters 95#
10 lateral bar burpees
15 cal row

time: 14:08

 

[blackdogdeek]

20170209 -

conditioning:

12 minutes ascending ladder of:

2 clean and jerk 155#
2 toes to bar
4 clean and jerk 155#
4 toes to bar
6 clean and jerk 155#
6 toes to bar
...

max: 10+14

 

[blackdogdeek]

20170210 -

strength:

squat heavy double

max: 245#

conditioning:

for time:

20 back squat 135#

then, 4 rounds of:
10 push press 135#
15 wall balls 20#
20 box jumps 24"

then, 20 back squat 135#

time: 16:31

 

[blackdogdeek]

20170211 -

strength:

heavy front squat single

max: 225#

heavy hang snatch single

max: 125#

heavy hang clean and jerk single

max: 175#

 

[blackdogdeek]

20170213 -

strength:

heavy power clean single:

max: 205#

conditioning:

12 EMOM alternating between
1 power clean 80% (165#)
12 toes to bar
50 double unders

conditioning 2:

death by power clean 135#

max: 11+3

 

[blackdogdeek]

20170214 -

strength:

push press heavy double

max: 135#

conditioning:

5 rounds for time of:

15 shoulder to overhead 95#
20 front rack lunges 95#
10 calorie row

time: 19:00

 

[blackdogdeek]

20170215 -

skill:

handstand practice

conditioning:

for time:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

deadlift 155#
later bar burpees

then, 1-2-3-4-5-6-7-8-9-10 rep rounds of:

handstand pushups
box jump 24"

time: 25:34

 

[blackdogdeek]

20170216 -

volume:

snatch complex: snatch pull + hang power snatch + overhead squat

max: 95#

heavy power snatch

max: 125#

conditioning:

Open WOD 16.3 (scaled):

7 AMRAP
10 power snatch 65#
5 jumping chest to bar pullups

total: 91 (6+1)

 

[blackdogdeek]

20170221 -

strength:

overhead squat triples

max: 135#

conditioning:

for time:

30 toes to bar
30 power snatch 135#

time: 11:14

 

[blackdogdeek]

20170222 -

strength:

paused light squat triple

max: 115#

conditioning:

for time:

20 thrusters 95#
5 chest to bar pullups
400m run
15 thrusters 115#
10 chest to bar pullups
400m run
10 thrusters 135#
15 chest to bar pullups
400m run
5 thrusters 155#
20 chest to bar pullups
400m run

time: 26:09

 

[blackdogdeek]

20170223 -

conditioning:

9 AMRAP
3 deadlift 115#
3 hang power clean 115#
3 push jerk 115#

total: 14+3

 

[blackdogdeek]

20170224 -

skill:

rope climb

conditioning:

14 AMRAP:

20 kettle bell swings 24kg
15 box jumps 24"
1 rope climb

(increase rope climbs by 1 each round)

total: 4+24

 

[blackdogdeek]

20170226 -

conditioning:

Open WOD 17.1:

20 minute cap:

10 dumbbell snatches 50#
15 burpee box jump overs 24"
20 dumbbell snatches 50#
15 burpee box jump overs 24"
30 dumbbell snatches 50#
15 burpee box jump overs 24"
40 dumbbell snatches 50#
15 burpee box jump overs 24"
50 dumbbell snatches 50#
15 burpee box jump overs 24"

total: 218 (tiebreak 14:26)

 

[blackdogdeek]

20170228 -

skill:

row technique

conditioning:

12 AMRAP

14 front rack reverse lunges 95#
28 abmat situps
15 cal row

total: 3+14