March 3, 20179 yr 2nd workout of Crossfit 2017 (17.2) Complete as many rounds as possible in 12 minutes: 2 rounds of: 50 foot weighted walking lunge 16 toes to bar (scaled 16 hanging knee raises) 8 power cleans 2 rounds of: 50 foot weighted walking lunge 16 bar muscle ups (scaled 16 chin over the bar pull ups) 8 power cleans Prescribed weight: Men 50 pound dumbbells / women 35 pound dumbbells (scaled men 35 pound dumbbells / women 20 pound dumbbells).
March 3, 20179 yr 2nd workout of Crossfit 2017 (17.2) Complete as many rounds as possible in 12 minutes: 2 rounds of: 50 foot weighted walking lunge 16 toes to bar (scaled 16 hanging knee raises) 8 power cleans 2 rounds of: 50 foot weighted walking lunge 16 bar muscle ups (scaled 16 chin over the bar pull ups) 8 power cleans Prescribed weight: Men 50 pound dumbbells / women 35 pound dumbbells (scaled men 35 pound dumbbells / women 20 pound dumbbells). You do it yet?
March 3, 20179 yr In Tucson for a few days. Got up and ran 13 miles and may do some hiking up Camelback later.
March 3, 20179 yr You do it yet? I did it scaled, but I think I am going to do it again. I really had never done a pull-up, but I got 2 this morning. I think I can get 6-8 in that third round, so I think I will try it again either tomorrow or Sunday. For someone like me that can't do muscle ups whose ability to do pull-ups is limited - this isn't that bad, so might as well try again.
March 3, 20179 yr I did it scaled, but I think I am going to do it again. I really had never done a pull-up, but I got 2 this morning. I think I can get 6-8 in that third round, so I think I will try it again either tomorrow or Sunday. For someone like me that can't do muscle ups whose ability to do pull-ups is limited - this isn't that bad, so might as well try again.Other than smoking your grip this this one doesn't look all that terrible, especially if you pace it and break the T2B and BMU's. If you let yourself go past the line and start failing your done. I love BMUs but they are one of those things that are hard to get back once you lose them. If I ever get my back healthy I'm going to try this one. Looks like fun other than the T2B.
March 5, 20179 yr Ran 3.2 miles in about 30:09. It was quite cold and wet due to the melting snow. It's always easier running longer distance with a group. Diwn total 9 pounds in three weeks. Funny what excercise and proper nutrition can do
March 7, 20179 yr Author Misses all of last week because of severe back pain. I did get workout #34 in yesterday. 1 hour and 43 min.
March 9, 20179 yr Question: My current diet is high in protein (50%) and split 25% per carbs and fats. I have tried most everything to get my fiber up without bringing down my protein intake. Needless to say I'm not regular. I'm currently about 1500-1600 calories a day. Any high fiber foods to replace current carbs or fiber supplements suggested? Thanks
March 9, 20179 yr Question: My current diet is high in protein (50%) and split 25% per carbs and fats. I have tried most everything to get my fiber up without bringing down my protein intake. Needless to say I'm not regular. I'm currently about 1500-1600 calories a day. Any high fiber foods to replace current carbs or fiber supplements suggested? Thanks What are you eating now for carbs? What are you eating now for fiber?
March 9, 20179 yr Honey Nut Cheerios for breakfast, banana for snack, peas with lunch and Oikos triple zero yogurt post work out. Getting between 50-100Gs of carbs. Nothing I eat is high in fiber. If I can swap out cheerios for high fiber breakfast that'd be ideal
March 9, 20179 yr Author Up to 36 workouts this year. Getting a little strength back, that I lost last year while I was sick. Funny how the body works.
March 9, 20179 yr Honey Nut Cheerios for breakfast, banana for snack, peas with lunch and Oikos triple zero yogurt post work out. Getting between 50-100Gs of carbs. Nothing I eat is high in fiber. If I can swap out cheerios for high fiber breakfast that'd be ideal Replace the honey nut cheerios with oat meal, maybe add some raspberries or blackberries to it. Avocados are also great for fiber and also check the health fats box. Looking at some info on the peas, it looks like Split Peas are really high in fiber. Not sure what the difference is but you may try that.
March 9, 20179 yr Took the pups for a short, slow jog this AM before dawn, and it was great. I haven't done it all winter due to: excuses1...n. It actually felt better than I thought I would although I have been on the treadmill, elliptical, horse, weights, etc. all winter. The dogs were fine.
March 10, 20179 yr 17.3 is in the books and here it is: Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, 95 lb. Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb. *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches, 185 lb. *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches, 225 lb. *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches, 245 lb. Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch 265 lb. *If all reps are completed, time cap extends by 4 minutes. Here is the male scaled version, which I attempted: Prior to 8:00, complete: 3 rounds of: 6 jumping chin-over-bar pull-ups 6 squat snatches, 45 lb. Then, 3 rounds of: 7 jumping chin-over-bar pull-ups 5 squat snatches, 75 lb. *Prior to 12:00, complete 3 rounds of: 8 jumping chin-over-bar pull-ups 4 squat snatches, 95 lb. *Prior to 16:00, complete 3 rounds of: 9 jumping chin-over-bar pull-ups 3 squat snatches, 115 lb. *Prior to 20:00, complete 3 rounds of: 10 jumping chin-over-bar pull-ups 2 squat snatches, 135 lb. Prior to 24:00, complete 3 rounds of: 11 jumping chin-over-bar pull-ups 1 squat snatch, 155 lb. *If all reps are completed, time cap extends by 4 minutes.
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