14th Entry (3-7-09)

Pre-Workout Snack (~9:00 AM)

Balance Bar (2 Blocks F-P-C)

Workout (@ Team Crossfit Academy)

O-Lift (Olympic Lift Workout, not a Crossfit workout)

Did a warm-up called The Burgener Warm-Up. Basically it involved progressing through a series of movements with a length of PVC pipe. "The Burgener warm-up is performed with a length of PVC pipe or a dowel and specifically trains the second and third pulls of the snatch. Repetition of these six sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk" (Crossfit Journal #53).

The sequence is as follows, always in this order:
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

Here's a picture of me in the class (Front row, white T-shirt). You can see Coach eyeing my bad form ;-D












Then we did 1RM (1 rep max) of the Front Squat and the Split Jerk. They had two lines that you could work into, a heavy line and a light line (for beginners and women). I worked into the lighter line, but didn't really get up to my max because there were 7 or 8 of us successively working the weight up, but we only had 20 minutes for the Front Squat before we had to move on to the Split Jerk. It's probably just as well, though, as I need to work on my form, and that's a lot easier with lighter weights. Anyway, I got up to 130 lbs with the Front Squat and 115 with the Split Jerk.

Post Workout Shake (~11:45 AM):

1 cup Water
1 scoop Whey Protein Powder
1 cup frozen Blueberries
1 cup Frozen Strawberries
14 Macadamia nuts (15.5 grams)

which equaled roughly 4.x blocks Fat-Protein-Carbs (give or take)

Snack (~2:30 pm):

Zone Bar

Dinner (~8:00 pm):

6 oz. Salmon
85 g (a little more than a cup) Broccoli
85 g Green Beans
1/2 cup Mandarin Orange slices