No morning weight
WOD:
“Cindy”
5 Pull-ups
10 Push-ups
15 Squats
*amrap 20 minutes
This workout doesn't look super hard. It probably is though. I'll probably start with the blue band and regress to the green. My goal is 12 sets, which means I need to do more than 1 per minute.
9:40 pm: Finished with 11 1/3 so I pegged it pretty close to what I finished with. I started the WOD out with pretty strong intensity and kept it up for the first 8 minutes or so, but really started slowing down after that. This workout is kind of sneaky because none of the movements are super hard. But, since they are doable, it encourages intensity, which is what it got out of me. 11 1/3 isn't very good compared to everyone else, but I AM 39 years old now and still pretty overweight at ~250 lbs. The results would no doubt be drastically different if I was down around 200, or even 220, which is my August goal.
Extra Credit: 21 deadlifts at #135 without putting the bar down. This weight is actually super easy now that I'm focusing on using my legs at lower weights - also probably because I've been working on deads for a few weeks now and getting more accustomed to heavier loads. Even though the weight was easy, it's a good little intensity add-on. I wonder if it would make sense to do this every day for some period of time - kind of like the monthly squat challenge.
Food:
Coffee
Chicken/Pasta/Veggie bowl from Juice It
Two chicken sausages
leftover corned beef
Milk
Tuesday, March 30, 2010
Monday, March 29, 2010
3/29/10 - Jump Rope and Running
No morning weight
WOD:
50 double unders (150 skips)
Run 400m or Row 400m or 15 burpees
X5
(You have to run, row, or do burpees at least once)
For myself, I ran twice, rowed twice, and did burpees once
Time: 23:59
Food:
Salad
Rice and Bean bowl no rice
Banana
Ice Cream
WOD:
50 double unders (150 skips)
Run 400m or Row 400m or 15 burpees
X5
(You have to run, row, or do burpees at least once)
For myself, I ran twice, rowed twice, and did burpees once
Time: 23:59
Food:
Salad
Rice and Bean bowl no rice
Banana
Ice Cream
Sunday, March 28, 2010
3/28/10 - Rest Day
No morning weight measurement. Taking another rest day. I think I may need to take a full week off of upper body work.
Saturday, March 27, 2010
3/27/10 - Rest Day
No morning weight.
Mowed the lawn. Not sure if I'll make it to LAF or not today. This may turn into another rest day.
Food:
Cereal
Mowed the lawn. Not sure if I'll make it to LAF or not today. This may turn into another rest day.
Food:
Cereal
3/26/10 - Couples Retreat
No morning weight.
WOD:
“Couples Retreat”
2 Rounds, of each couplet consecutively, for time:
15 Power Clean (115#/75#)
30 Double-Unders
20 Wall Balls (20#14#)
20 Pull-ups
*Must complete 2 round of each couplet before moving to the next couplet
My time on this was ~12 minutes. Let's call it 12:30. For once I wasn't the last one to finish. I think three people finished after me. For the hangs, I used #95. I actually could have used the RX but didn't feel like pushing it. Honestly, this was one of the least challenging WODs I've done, so I probably should have upped the weight. On the other hand, I've done a ton of cleans lately and it was nice to not be last.
Need to start getting shrugs and scarecrows in.
Friday no longer seems to be strength day. Maybe this will get shuffled around again once Scott gets his own place, but for now it looks like this is the way it's going. I may have to start zipping over to LAF after Crossfit for some strength sessions.
Food:
Not good - sandwiches, cheeseburgers, etc. I made such good progress when I cut out the sugar, I need to get back on that bandwagon next week.
WOD:
“Couples Retreat”
2 Rounds, of each couplet consecutively, for time:
15 Power Clean (115#/75#)
30 Double-Unders
20 Wall Balls (20#14#)
20 Pull-ups
*Must complete 2 round of each couplet before moving to the next couplet
My time on this was ~12 minutes. Let's call it 12:30. For once I wasn't the last one to finish. I think three people finished after me. For the hangs, I used #95. I actually could have used the RX but didn't feel like pushing it. Honestly, this was one of the least challenging WODs I've done, so I probably should have upped the weight. On the other hand, I've done a ton of cleans lately and it was nice to not be last.
Need to start getting shrugs and scarecrows in.
Friday no longer seems to be strength day. Maybe this will get shuffled around again once Scott gets his own place, but for now it looks like this is the way it's going. I may have to start zipping over to LAF after Crossfit for some strength sessions.
Food:
Not good - sandwiches, cheeseburgers, etc. I made such good progress when I cut out the sugar, I need to get back on that bandwagon next week.
3/25/10 - Rest Day
Posting for this day two days late so I don't remember everything. No morning weight. Took this day as another rest day. Gotta listen to my body. I think I may have a mild elbow sprain from doing all those hangs on Tuesday.
Wednesday, March 24, 2010
3/24/10 - Rest Day
No morning weight measurement.
Forcing a rest day on myself. Worked out Thursday through Tuesday, which is 6 days in a row, which isn't good. Saturday and Sunday were just lifting though, so maybe not so bad. The tough part with all this stuff is simply finding the time to get all the things done that I need to, which now includes shrugs and scarecrows.
WOD:
"Fight Gone Hump Day"
Complete 5 rounds
1 min Burpees
1 min SDLHP, #75/#45
1 min Box Jump
1 min HSPU
1 min Rest
Disappointed I have to miss this, but it'll come around again. We did one like this either last week or the week before, so I think this cycle will pop up in the programming again.
Food:
Yogurt, Blueberries, Cereal, Almonds
Forcing a rest day on myself. Worked out Thursday through Tuesday, which is 6 days in a row, which isn't good. Saturday and Sunday were just lifting though, so maybe not so bad. The tough part with all this stuff is simply finding the time to get all the things done that I need to, which now includes shrugs and scarecrows.
WOD:
"Fight Gone Hump Day"
Complete 5 rounds
1 min Burpees
1 min SDLHP, #75/#45
1 min Box Jump
1 min HSPU
1 min Rest
Disappointed I have to miss this, but it'll come around again. We did one like this either last week or the week before, so I think this cycle will pop up in the programming again.
Food:
Yogurt, Blueberries, Cereal, Almonds
Tuesday, March 23, 2010
3/23/10 - Hang Power Cleans
No morning weight measurement
Strength:
Hang Power Cleans
5-5-3-3-3-1-1-1-1
105-115-125-135-135-145-145-145-145
No Metcon
Extra Credit:
Deadlift/Power Cleans 5 X 5 #105
Food:
Grapes
Yogurt w/cereal and blueberries
Thai Curry Chicken w/o rice
5 chocolates from the bin
Snack Mix
Pizza
leftover beef stew
ice cream
10:30 am: Staying at my Mom's house through next Wednesday but left my scale at my place, so my morning weight measurement is on hold for the time being.
I have an idea that slinging my backpack over my right shoulder may be the root cause of whatever this pain is. Trying to avoid doing that from now on.
8:55 pm: Limiting factor on the hangs today was shoulder strength. Need to start adding some shrugs and scarecrows to the routine.
Strength:
Hang Power Cleans
5-5-3-3-3-1-1-1-1
105-115-125-135-135-145-145-145-145
No Metcon
Extra Credit:
Deadlift/Power Cleans 5 X 5 #105
Food:
Grapes
Yogurt w/cereal and blueberries
Thai Curry Chicken w/o rice
5 chocolates from the bin
Snack Mix
Pizza
leftover beef stew
ice cream
10:30 am: Staying at my Mom's house through next Wednesday but left my scale at my place, so my morning weight measurement is on hold for the time being.
I have an idea that slinging my backpack over my right shoulder may be the root cause of whatever this pain is. Trying to avoid doing that from now on.
8:55 pm: Limiting factor on the hangs today was shoulder strength. Need to start adding some shrugs and scarecrows to the routine.
Monday, March 22, 2010
3/22/10 - The Air Force WOD
250.0
WOD:
“The Air Force WOD”
For time:
(m#95/w#65)
Beginning every minute with 4 burpees
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20Overhead squats Hang Cleans
20 Front squats
Load: #65
I can't do overhead squats so maybe I'll do hang cleans instead. That would be ideal.
Food:
Banana
Gyro
Fries
3 Tacos
2 donuts
Ice Cream Bar
WOD:
“The Air Force WOD”
For time:
(m#95/w#65)
Beginning every minute with 4 burpees
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20
20 Front squats
Load: #65
I can't do overhead squats so maybe I'll do hang cleans instead. That would be ideal.
Food:
Banana
Gyro
Fries
3 Tacos
2 donuts
Ice Cream Bar
Sunday, March 21, 2010
Scaling "Murph" Part 2
Since Thursdays are dedicated rest days/make-up/open gym, I'm thinking that it might be a good idea to do some variant of Murph on each of those days. The idea here is to do a 1 mile run both at the beginning and end of the WOD, but then each week do something different in between. Along with this, I could start adding a 3 mile run on either Saturday or Sunday. Doing both of these, combined with our normal short CrossFit runs, should help me bring the 5K time down to where I want it to be in August, i.e. ~25 minutes.
A couple months ago we did this brutal WOD that combined deadlifts, power cleans, front squats, and push press. Basically, with a barbell in front of you, you go down and do a deadlift, go back down and power clean it up to your collarbone, then take it down into a front squat, then do a push press. You go through that cycle 7 times, take 90 seconds or 2 minutes to rest, then do it again. You do that pattern 4 times total. It's absolutely brutal.
My thinking is to do a "lite" version of that workout in between the 1 mile runs. Instead of 7 iterations - maybe do 5, but limit the rest in between sets to 1 minute. Also, I may skip the push press depending on how the shoulder feels. Also, there are all sorts of variants of this. For instance, I could go deadlift to hanging squat clean. Or, I could do a power squat clean and come up in a thruster.
A couple months ago we did this brutal WOD that combined deadlifts, power cleans, front squats, and push press. Basically, with a barbell in front of you, you go down and do a deadlift, go back down and power clean it up to your collarbone, then take it down into a front squat, then do a push press. You go through that cycle 7 times, take 90 seconds or 2 minutes to rest, then do it again. You do that pattern 4 times total. It's absolutely brutal.
My thinking is to do a "lite" version of that workout in between the 1 mile runs. Instead of 7 iterations - maybe do 5, but limit the rest in between sets to 1 minute. Also, I may skip the push press depending on how the shoulder feels. Also, there are all sorts of variants of this. For instance, I could go deadlift to hanging squat clean. Or, I could do a power squat clean and come up in a thruster.
3/21/2010 - Deadlifts and Inverse Rows
249.6
Weird how measurable weight always seems to go down on the weekends when I'm cheating on my diet. I wonder if it has something to do with getting more sleep combined with less intense weekend workouts, i.e. more efficient recovery? What would happen if I made sure to get 8 hours every night for two weeks combined with eating well and working out? Could I drop 10 pounds during that period? This is something to think about.
Workout:
Deadlifts 5-5-5-5-5-5-3
Loads: 45-95-135-165-190-215-235
Inverse Rows: 5 X 6 on the smith machine
I think I'm doing Deadlifts wrong at lower weights. Deadlifts are supposed to start with your legs. You get a good grip on the bar and then you basically try to push your feet through the floor. This is what gets the weight off the ground and to a level where your lower back takes over. But, at lower weights, you can cheat and use your back more, which is what I think I'm doing. The thing is, once the load gets heavy enough, you HAVE to use your legs because that's really the only way it'll work. The weight won't budge if you don't push down with your legs. So, I need to fix that. When I'm doing a progression, I need to make sure I'm doing the exercise properly at all load levels. I'll bet this is slowing up my progress.
Food:
2 Tacos
Tall Latte with 1% milk
1 Beer
Buffalo Wings
2 pieces of pizza
Weird how measurable weight always seems to go down on the weekends when I'm cheating on my diet. I wonder if it has something to do with getting more sleep combined with less intense weekend workouts, i.e. more efficient recovery? What would happen if I made sure to get 8 hours every night for two weeks combined with eating well and working out? Could I drop 10 pounds during that period? This is something to think about.
Workout:
Deadlifts 5-5-5-5-5-5-3
Loads: 45-95-135-165-190-215-235
Inverse Rows: 5 X 6 on the smith machine
I think I'm doing Deadlifts wrong at lower weights. Deadlifts are supposed to start with your legs. You get a good grip on the bar and then you basically try to push your feet through the floor. This is what gets the weight off the ground and to a level where your lower back takes over. But, at lower weights, you can cheat and use your back more, which is what I think I'm doing. The thing is, once the load gets heavy enough, you HAVE to use your legs because that's really the only way it'll work. The weight won't budge if you don't push down with your legs. So, I need to fix that. When I'm doing a progression, I need to make sure I'm doing the exercise properly at all load levels. I'll bet this is slowing up my progress.
Food:
2 Tacos
Tall Latte with 1% milk
1 Beer
Buffalo Wings
2 pieces of pizza
Saturday, March 20, 2010
Scaling "Murph"
There's a well-known Crossfit WOD called "Murph" that goes like this:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I really like the 1 mile run at the beginning and end of this and the 300 squats are doable, but the 100 pullups and 200 pushups aren't happening. I could probably do the 200 pushups on my knees, but I'm pretty sure that will irritate the right shoulder, which I'm trying to take it easy on for right now. However, I really WOULD like to do this one in a few months, when I'm both stronger and lighter. Maybe on my birthday?
In the meantime, I'm thinking about how I could change this one up to get the mile at the beginning and the end along with a bunch of other stuff in between.
Here's an idea:
1 mile m run (10)
10 power cleans (1.5)
20 pullups (3)
30 kettlebells (2)
40 pushups (3)
50 squats (2.5)
40 pushups (3)
30 kettlebells (2)
20 pullups (3)
10 power cleans (1.5)
1 mile run (10)
This might be way too much. Assuming I can manage 10 minute miles, that's 20 minutes right there. Best I can tell, this is about a 40-43 minute WOD. I'm also not sure about the pushups. I can do 40 pretty easily, but again, it could irritate that right shoulder, so maybe take those out for that reason and also to save some time. If I change the power cleans to hangs, that saves a little time as well.
1 mile m run (10)
10 hang cleans (1)
20 pullups (3)
30 kettlebells (2)
50 squats (2.5)
30 kettlebells (2)
20 pullups (3)
10 hang cleans (1)
1 mile run (10)
This brings me down to 33-36 minutes, which is more doable. I could cut the run down to 1200m, which would bring my time down around 30 minutes. More on this later.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
I really like the 1 mile run at the beginning and end of this and the 300 squats are doable, but the 100 pullups and 200 pushups aren't happening. I could probably do the 200 pushups on my knees, but I'm pretty sure that will irritate the right shoulder, which I'm trying to take it easy on for right now. However, I really WOULD like to do this one in a few months, when I'm both stronger and lighter. Maybe on my birthday?
In the meantime, I'm thinking about how I could change this one up to get the mile at the beginning and the end along with a bunch of other stuff in between.
Here's an idea:
1 mile m run (10)
10 power cleans (1.5)
20 pullups (3)
30 kettlebells (2)
40 pushups (3)
50 squats (2.5)
40 pushups (3)
30 kettlebells (2)
20 pullups (3)
10 power cleans (1.5)
1 mile run (10)
This might be way too much. Assuming I can manage 10 minute miles, that's 20 minutes right there. Best I can tell, this is about a 40-43 minute WOD. I'm also not sure about the pushups. I can do 40 pretty easily, but again, it could irritate that right shoulder, so maybe take those out for that reason and also to save some time. If I change the power cleans to hangs, that saves a little time as well.
1 mile m run (10)
10 hang cleans (1)
20 pullups (3)
30 kettlebells (2)
50 squats (2.5)
30 kettlebells (2)
20 pullups (3)
10 hang cleans (1)
1 mile run (10)
This brings me down to 33-36 minutes, which is more doable. I could cut the run down to 1200m, which would bring my time down around 30 minutes. More on this later.
3/20/10 - Back Squats and RDLs
251.6
Warm-Up:
Jump Rope
Weighted OH Lunges (two 5-pound dumbells)
Squats
Stretching
Workout:
Back Squats 5-5-5-3-3-3-3-3
Loads 135-165-185-190-195-200-200-200
I didn't have a target, but at 195 and 200 I could tell I wasn't quite getting down far enough. I suspect that will always be the case when I'm increasing weight without a spotter. It'll be interesting to test my 1 RM next time we do back squats at Stoneway. Goal is 250 with good form by Aug 10.
Romanian Dead Lifts (RDLs)
5 X 10
Loads: 95-105-115-125-135
Not sure if my form was right. Hard to tell because there simply is not a lot of good video out there on this exercise.
Need to do standard deads tomorrow.
Food:
Cheeseburger
Tall Latte
Banana
Cottage Cheese
Warm-Up:
Jump Rope
Weighted OH Lunges (two 5-pound dumbells)
Squats
Stretching
Workout:
Back Squats 5-5-5-3-3-3-3-3
Loads 135-165-185-190-195-200-200-200
I didn't have a target, but at 195 and 200 I could tell I wasn't quite getting down far enough. I suspect that will always be the case when I'm increasing weight without a spotter. It'll be interesting to test my 1 RM next time we do back squats at Stoneway. Goal is 250 with good form by Aug 10.
Romanian Dead Lifts (RDLs)
5 X 10
Loads: 95-105-115-125-135
Not sure if my form was right. Hard to tell because there simply is not a lot of good video out there on this exercise.
Need to do standard deads tomorrow.
Food:
Cheeseburger
Tall Latte
Banana
Cottage Cheese
Friday, March 19, 2010
3/19/10 - Nasty Girls (Squats, Hang Cleans, Muscle Ups)
251.4
WOD:
"Nasty Girls"
3 Rounds for time:
50 Squats
7/3 Muscle-ups
10 Hang Power Cleans(#135/#95)
*if you can not perform muscle-ups scale with pull-ups (m21/w9)
Time: ~17 minutes. Forgot to note my specific time.
Load on the hangs was #95, which was plenty after yesterday. Next week sometime, probably Tuesday or Wednesday after class, I want to do an actual hang clean strength session - 2 x 5 at 105 and then go up the ladder for 3 x 3.
Food:
Banana
cheese stick
Corn Beef Sandwich
Almonds
Tall Latte with 1% milk
2 cheese sticks
Chili
Sausage
Chicken Fried Steak
Mashed Potatoes
Carrots
WOD:
"Nasty Girls"
3 Rounds for time:
50 Squats
7/3 Muscle-ups
10 Hang Power Cleans(#135/#95)
*if you can not perform muscle-ups scale with pull-ups (m21/w9)
Time: ~17 minutes. Forgot to note my specific time.
Load on the hangs was #95, which was plenty after yesterday. Next week sometime, probably Tuesday or Wednesday after class, I want to do an actual hang clean strength session - 2 x 5 at 105 and then go up the ladder for 3 x 3.
Food:
Banana
cheese stick
Corn Beef Sandwich
Almonds
Tall Latte with 1% milk
2 cheese sticks
Chili
Sausage
Chicken Fried Steak
Mashed Potatoes
Carrots
Thursday, March 18, 2010
3/18/10 - Make-Up Day
252.8
I ate a bunch of ice cream last night, so not too surprised the weight went up overnight. I was feeling like shit though and the ice cream was awesome! It's amazing how much better treats are when you get in the habit of making them actual treats, i.e. not stuff you eat all the time. There have been times when I've gone after the ice cream in the past and not actually enjoyed it that much.
Today is make-up/rest day at Stoneway. If I can make it on time, I'll go there and figure out something to do. Maybe a variation of yesterday's WOD, but instead of overhead presses I'll probably do hang cleans. I've been wanting to do some 100m sprints, so that'll be good. Might add-in some jump rope skips, sit-ups, and back extensions.
WOD:
100m sprint
10 Hang Cleans #85
20 Situps
Complete 8 rounds
19:00 minutes flat
800m of running
80 hang cleans at #85
160 situps
Food:
dried fruit and nuts
3 small portions of donuts sitting in the kitchen
Tuna Salad Sandwich w/ whole grain bread
2 chicken breasts
Fries
1 drink
12:25 am: The workout overall was pretty good. The workout they did yesterday was a little different. What they did was a 100m run and then as many overhead presses as they could do in the remainder of that minute. They did that x8 so the WOD was over at 8 mins. In my case, I wanted to get in a lot of hang cleans, so I did a fixed number of reps after each run and then did the whole thing for time. The weight on the hang cleans wasn't super challenging, but again that was because I wanted to get a bunch of reps in and get my technique down. Proper form and technique is essential to getting better with cleans and it's easier to practice that on the hang than it is on the power clean. If I get to LAF on Saturday or Sunday, I'll probably try to do some hangs with heavier loads - maybe #115? Need to get RDLs and squats in as well. The back squat attempts on Tuesday just didn't do the trick so I need to get back on that horse.
Stuff I need to get done:
Back Squats and Front Squats
Deadlifts
Romanian Deadlifts
Hang Cleans with heavy load
Back Extensions
Supermans
Ring Rows or Inverse Rows
Rowing Machine
3 mile run
I ate a bunch of ice cream last night, so not too surprised the weight went up overnight. I was feeling like shit though and the ice cream was awesome! It's amazing how much better treats are when you get in the habit of making them actual treats, i.e. not stuff you eat all the time. There have been times when I've gone after the ice cream in the past and not actually enjoyed it that much.
Today is make-up/rest day at Stoneway. If I can make it on time, I'll go there and figure out something to do. Maybe a variation of yesterday's WOD, but instead of overhead presses I'll probably do hang cleans. I've been wanting to do some 100m sprints, so that'll be good. Might add-in some jump rope skips, sit-ups, and back extensions.
WOD:
100m sprint
10 Hang Cleans #85
20 Situps
Complete 8 rounds
19:00 minutes flat
800m of running
80 hang cleans at #85
160 situps
Food:
dried fruit and nuts
3 small portions of donuts sitting in the kitchen
Tuna Salad Sandwich w/ whole grain bread
2 chicken breasts
Fries
1 drink
12:25 am: The workout overall was pretty good. The workout they did yesterday was a little different. What they did was a 100m run and then as many overhead presses as they could do in the remainder of that minute. They did that x8 so the WOD was over at 8 mins. In my case, I wanted to get in a lot of hang cleans, so I did a fixed number of reps after each run and then did the whole thing for time. The weight on the hang cleans wasn't super challenging, but again that was because I wanted to get a bunch of reps in and get my technique down. Proper form and technique is essential to getting better with cleans and it's easier to practice that on the hang than it is on the power clean. If I get to LAF on Saturday or Sunday, I'll probably try to do some hangs with heavier loads - maybe #115? Need to get RDLs and squats in as well. The back squat attempts on Tuesday just didn't do the trick so I need to get back on that horse.
Stuff I need to get done:
Back Squats and Front Squats
Deadlifts
Romanian Deadlifts
Hang Cleans with heavy load
Back Extensions
Supermans
Ring Rows or Inverse Rows
Rowing Machine
3 mile run
Wednesday, March 17, 2010
3/17/10 - Rest Day
251.2
Taking today as a rest day, but here is what the WOD looks like. Don't think I'll make this one up, but I might modify it - combine the sprints with something else.
WOD:
Max OH Press
Rx-#155/#100
"CF Lite"-#115/#75
On the top of the minute of over minute for 8 minutes, perform a 100m sprint, then return to perform max OH presses
*Post max presses performed
10:45 am: Ate a bunch of crap last night. I felt like shit all night. Maybe I'm coming down with something? I wonder if I just need to take 3 full days off or something - no Crossfit or LAF or running or anything - just leave my body alone, eat right, and let some recovery happen. I feel like if I could just get 8 solid hours of sleep one of these nights, all would be well.
Actually not sure if I want to make up this WOD or not. Maybe the way to go would be to do something like 100m Sprints and hang cleans or deadlifts. It might be good to work some situps in there as well. Mostly, I just don't want to push it going over my head. Kettlebells would be good too.
11:15 PM: Pretty sure I'm coming down with a cold.
Taking today as a rest day, but here is what the WOD looks like. Don't think I'll make this one up, but I might modify it - combine the sprints with something else.
WOD:
Max OH Press
Rx-#155/#100
"CF Lite"-#115/#75
On the top of the minute of over minute for 8 minutes, perform a 100m sprint, then return to perform max OH presses
*Post max presses performed
10:45 am: Ate a bunch of crap last night. I felt like shit all night. Maybe I'm coming down with something? I wonder if I just need to take 3 full days off or something - no Crossfit or LAF or running or anything - just leave my body alone, eat right, and let some recovery happen. I feel like if I could just get 8 solid hours of sleep one of these nights, all would be well.
Actually not sure if I want to make up this WOD or not. Maybe the way to go would be to do something like 100m Sprints and hang cleans or deadlifts. It might be good to work some situps in there as well. Mostly, I just don't want to push it going over my head. Kettlebells would be good too.
11:15 PM: Pretty sure I'm coming down with a cold.
Tuesday, March 16, 2010
3/16/10 - Clean and Jerk, Power Snatches
251.4
Strength:
3 X 5 Clean and Jerk #115
3 X 5 Power Snatches #85
Max Pullups (dead hang) - 5
Max Pullups (kipping) - 8
Loads not that impressive. I'm keeping the weights light for now on anything over my head due to this shoulder tenderness thing.
Metcon:
Ten Minutes of Burpees - 60
Extra Credit: Stayed a few minutes later and did a couple sets of squats but couldn't get past #175. My body just felt weak. Probably take a rest day tomorrow.
Food:
Banana
2 pieces of dried fruit
3 tacos
donuts
cookies
9:45 am: I need to start turning the screws on the diet again. I cheated over the weekend and then again last night. I think, when I was dropping weight the week before last, I was eating a lot of fish. Also, a couple times last week I had that rice and bean bowl without the rice, and I think that was a mistake most likely. Probably better to just take the carb hit and go with the tacos.
Strength:
3 X 5 Clean and Jerk #115
3 X 5 Power Snatches #85
Max Pullups (dead hang) - 5
Max Pullups (kipping) - 8
Loads not that impressive. I'm keeping the weights light for now on anything over my head due to this shoulder tenderness thing.
Metcon:
Ten Minutes of Burpees - 60
Extra Credit: Stayed a few minutes later and did a couple sets of squats but couldn't get past #175. My body just felt weak. Probably take a rest day tomorrow.
Food:
Banana
2 pieces of dried fruit
3 tacos
donuts
cookies
9:45 am: I need to start turning the screws on the diet again. I cheated over the weekend and then again last night. I think, when I was dropping weight the week before last, I was eating a lot of fish. Also, a couple times last week I had that rice and bean bowl without the rice, and I think that was a mistake most likely. Probably better to just take the carb hit and go with the tacos.
Monday, March 15, 2010
3/15/10 - 100 Thrusters
252.4
WOD:
100 Thrusters (RX #95)
Do 4 Burpees at the top of each minute
Workout is over when you complete 100
3:00 PM - This is the first WOD that I simply don't know if I'll be able to finish it. Once I get through 30 or 40 Thrusters, I'm going to be so tired that it may take me most of a minute to get through 4 burpees.
7:30 PM - Finished with 80 Thrusters at #65 in roughly 19 minutes. Also, one way they scaled the workout was to say no more burpees after 15 minutes. At the fifteen minute mark, I think I was at 62 Thrusters or something like that and that was when I just sort of picked 80 as my goal. There was no way I was doing 100, although I probably could have with another 5 minutes. But I think there's a point where it gets kind of counter-productive. Also, most of my "burpees" were really just squat thrusts, which is a pretty good exercise on its own, but not the same thing. Also, one thing holding back my intensity on this WOD was that tenderness in my right arm.
Food:
2 Pork Tacos from Rancho Bravo
1 Cup of Coffee
1/4 of a scone
9 or 10 almonds
WOD:
100 Thrusters (RX #95)
Do 4 Burpees at the top of each minute
Workout is over when you complete 100
3:00 PM - This is the first WOD that I simply don't know if I'll be able to finish it. Once I get through 30 or 40 Thrusters, I'm going to be so tired that it may take me most of a minute to get through 4 burpees.
7:30 PM - Finished with 80 Thrusters at #65 in roughly 19 minutes. Also, one way they scaled the workout was to say no more burpees after 15 minutes. At the fifteen minute mark, I think I was at 62 Thrusters or something like that and that was when I just sort of picked 80 as my goal. There was no way I was doing 100, although I probably could have with another 5 minutes. But I think there's a point where it gets kind of counter-productive. Also, most of my "burpees" were really just squat thrusts, which is a pretty good exercise on its own, but not the same thing. Also, one thing holding back my intensity on this WOD was that tenderness in my right arm.
Food:
2 Pork Tacos from Rancho Bravo
1 Cup of Coffee
1/4 of a scone
9 or 10 almonds
Sunday, March 14, 2010
3/14/10 - Hang Cleans and Romanian Deadlifts
251.4
Strength:
Romanian Deadlifts
Hang Cleans
Food:
Skirt Steak Burrito from Ooba's
Tall Latte with 1% milk
popcorn
1/2 Ribeye steak
Yesterday's workout at LAF got cut short a bit. I wanted to work on hang cleans and then do some rowing as well, but I got there too late and ran out of time. Going to try and go again tonight. When I go to LAF, I'm always tempted to work on squats, but on Friday I did Front Squats at Stoneway so I'm thinking Tuesday night might be a good day to do a Back Squat workout.
Update: Couldn't get myself to go back to LAF after all. I'm learning to listen to my body in these circumstances so today turned into another rest day. I'll have to try and get the hang cleans and RDLs in later this week - maybe tomorrow.
I'm starting to really learn the value of consistency. Intensity is also hugely important, but if you aren't bringing that intensity on a consistent basis - day to day, week to week, month to month, and year to year - you just aren't going to get anywhere. Also, there are limits to how much you can work out in a given day or week. You can't take a month off and then just try to make it up the next month by working out twice as much. It simply doesn't work that way. Your muscles won't react well to that.
Strength:
Hang Cleans
Food:
Skirt Steak Burrito from Ooba's
Tall Latte with 1% milk
popcorn
1/2 Ribeye steak
Yesterday's workout at LAF got cut short a bit. I wanted to work on hang cleans and then do some rowing as well, but I got there too late and ran out of time. Going to try and go again tonight. When I go to LAF, I'm always tempted to work on squats, but on Friday I did Front Squats at Stoneway so I'm thinking Tuesday night might be a good day to do a Back Squat workout.
Update: Couldn't get myself to go back to LAF after all. I'm learning to listen to my body in these circumstances so today turned into another rest day. I'll have to try and get the hang cleans and RDLs in later this week - maybe tomorrow.
I'm starting to really learn the value of consistency. Intensity is also hugely important, but if you aren't bringing that intensity on a consistent basis - day to day, week to week, month to month, and year to year - you just aren't going to get anywhere. Also, there are limits to how much you can work out in a given day or week. You can't take a month off and then just try to make it up the next month by working out twice as much. It simply doesn't work that way. Your muscles won't react well to that.
Saturday, March 13, 2010
3/13/10 - Deadlifts
252.2
Warm-Up:
Jump Rope
Lunges
Squats
Sit-Ups
Strength:
Inverse Rows 6 X 5
Deadlifts 5-5-3-3-3-5-3
Loads: 135-185-195-215-225-235-245
Food:
Apple
Cottage Cheese
Tall latte w/1% milk
3 pieces of pizza
steak and eggs
girl scout cookies (too many)
Warm-Up:
Jump Rope
Lunges
Squats
Sit-Ups
Strength:
Inverse Rows 6 X 5
Deadlifts 5-5-3-3-3-5-3
Loads: 135-185-195-215-225-235-245
Food:
Apple
Cottage Cheese
Tall latte w/1% milk
3 pieces of pizza
steak and eggs
girl scout cookies (too many)
3/12/10 - Front Squats, Sled
252.6
Warm-Up:
Pass Throughs
Jump Rope
Squats
Sit-Ups
Strength:
Front Squats 5-5-5-5-5
Loads: 95-105-115-125-135
Extra Credit: 1-1-1
Loads: 145-155-165
Metcon:
Sled - 4 lengths of the classroom
Jump Rope - 64 skips
Pull-Ups - 12 (assisted)
x 4
My time was something like 12:30 for 4 sets.
Food:
Apple
Chicken Teriyaki, no rice xtra veggies
Cup of Chili from Schultzy's
El Diablo from Schultzy's
1 slice of sausage pizza
10 chicken wings
A bunch of drinks, including two lemonades with a bunch of sugar
Really kind of a shitty week at work. I'm making progress though. It sucks that I missed 2 days this week, but that's going to happen. Like I said before, those weeks are going to come up from time to time, which is why I go as much as I can.
Warm-Up:
Pass Throughs
Jump Rope
Squats
Sit-Ups
Strength:
Front Squats 5-5-5-5-5
Loads: 95-105-115-125-135
Extra Credit: 1-1-1
Loads: 145-155-165
Metcon:
Sled - 4 lengths of the classroom
Jump Rope - 64 skips
Pull-Ups - 12 (assisted)
x 4
My time was something like 12:30 for 4 sets.
Food:
Apple
Chicken Teriyaki, no rice xtra veggies
Cup of Chili from Schultzy's
El Diablo from Schultzy's
1 slice of sausage pizza
10 chicken wings
A bunch of drinks, including two lemonades with a bunch of sugar
Really kind of a shitty week at work. I'm making progress though. It sucks that I missed 2 days this week, but that's going to happen. Like I said before, those weeks are going to come up from time to time, which is why I go as much as I can.
Thursday, March 11, 2010
3/11/10 - Dumbell Snatch, Burpees, Run
252.2
Stuck in the office again today. Here is the WOD I missed:
WOD:
Complete 4 rounds
16 Single DB snatch (8 each arm)
8 burpees
400m run
Food:
Apple
Bistro Burger from Palomino
Chop Salad
1/2 scone
Swordfish fillet
4 sliders from Red Door
Not a great day. Maybe a little too much going on right now. A lot of things going on at work and I just got some feedback on all the things I need to improve on, which is kind of what I asked for, but it still came as quite a blow. It's tough to work for someone that remembers every little thing you do wrong. I'm going to drink tomorrow.
Missing another WOD isn't the end of the world. This is why I try to go 5 days a week sometimes - because I know shit happens and I may miss some days the next week. So I get another rest day, probably not a bad idea after Wednesday's workout.
Stuck in the office again today. Here is the WOD I missed:
WOD:
Complete 4 rounds
16 Single DB snatch (8 each arm)
8 burpees
400m run
Food:
Apple
Bistro Burger from Palomino
Chop Salad
1/2 scone
Swordfish fillet
4 sliders from Red Door
Not a great day. Maybe a little too much going on right now. A lot of things going on at work and I just got some feedback on all the things I need to improve on, which is kind of what I asked for, but it still came as quite a blow. It's tough to work for someone that remembers every little thing you do wrong. I'm going to drink tomorrow.
Missing another WOD isn't the end of the world. This is why I try to go 5 days a week sometimes - because I know shit happens and I may miss some days the next week. So I get another rest day, probably not a bad idea after Wednesday's workout.
Wednesday, March 10, 2010
3/10/10 - Deadlifts, Burpees, Kettlebells
251.2 - new low!
Warm-Up:
Air squats
15 pullups
shoulder circles
pass throughs
back extensions
WOD:
Complete 3 rounds of:
AMRAP 5 minutes
4 Deadlift, #135/#225
8 Burpees
12 KB Swings, #53/#35
Rest 1:30
Completed 6 sets - 2 in each round. This workout really beat the shit out of me. My deadlift load was #185. Since my deadlift max is #260, I thought at first that I could do the RX of #225, but it just wasn't happening. All the same, I'm pretty happy that I could do that workout with the #185 load. Love to try this again in 3 months and see if I can do it with #225. For the Kettlebell, I did do the RX of #53, which I'm pretty happy about. It was super hard though. It really, really kicked my ass. I was grunting every time I swung that sucker up over my head. I don't know when I want to use that kettlebell again, but I suppose that's the load I'll have to try and use from now on. I'm getting stronger and stronger every week.
Also, I did real pull-ups this time - unassisted. The only catch is that I had to wait about 30 seconds between each pull-up. Also, I didn't quite get up all the way on a couple of them. But still, this is pretty awesome progress. I've only been at this 3 1/2 months now and I'm already doing unassisted pull-ups at a body weight of #250+. Last week, I could do maybe 1 or 2 unassisted and that was pretty much it.
Food:
3 strawberries
1 Apple
17 almonds
1 Tangerine
Teriyaki chicken and veggies, no rice
nuts and dried fruit
rice and bean bowl w/o rice - beef and pork
Warm-Up:
Air squats
15 pullups
shoulder circles
pass throughs
back extensions
WOD:
Complete 3 rounds of:
AMRAP 5 minutes
4 Deadlift, #135/#225
8 Burpees
12 KB Swings, #53/#35
Rest 1:30
Completed 6 sets - 2 in each round. This workout really beat the shit out of me. My deadlift load was #185. Since my deadlift max is #260, I thought at first that I could do the RX of #225, but it just wasn't happening. All the same, I'm pretty happy that I could do that workout with the #185 load. Love to try this again in 3 months and see if I can do it with #225. For the Kettlebell, I did do the RX of #53, which I'm pretty happy about. It was super hard though. It really, really kicked my ass. I was grunting every time I swung that sucker up over my head. I don't know when I want to use that kettlebell again, but I suppose that's the load I'll have to try and use from now on. I'm getting stronger and stronger every week.
Also, I did real pull-ups this time - unassisted. The only catch is that I had to wait about 30 seconds between each pull-up. Also, I didn't quite get up all the way on a couple of them. But still, this is pretty awesome progress. I've only been at this 3 1/2 months now and I'm already doing unassisted pull-ups at a body weight of #250+. Last week, I could do maybe 1 or 2 unassisted and that was pretty much it.
Food:
3 strawberries
1 Apple
17 almonds
1 Tangerine
Teriyaki chicken and veggies, no rice
nuts and dried fruit
rice and bean bowl w/o rice - beef and pork
Tuesday, March 9, 2010
3/9/10 - Rest Day
252.2
Couldn't get out of the office on time today, so I missed my CrossFit workout. Decided my body was telling me to take a rest day anyway, so no loss.
Here is the WOD that I missed:
WOD:
Weighted Push-ups
5-5-3-3-3-1-1-1-1
Instead of these, I want to do either dead lifts, weighted lunges, front squats, or back squats
Weighted Sit-ups
5-5-3-3-3-1-1-1-1
Metcon
“Death by 10 meters”
Complete 1x 10m sprint on the minute of every minute matching the minute. (Example 1st minute: 1 x 10m, 2nd minute: 2 x 10m, 3rd minute: 3 x 10m, etc) Continue until you can’t meet each minute on the minute. Must slap the ground with each 10m completed.
Food:
2 Cheese Sticks (180)
16 almonds (80)
Chicken and veggie bowl (350)
half-cup of dried fruit and nuts (200)
Beef Jerky (110)
1/2 bean and meat bowl from Ranch Bravo (300)
cheese (200)
1220
7:45 - If I can somehow not eat for the rest of the night, that would be pretty awesome.
Couldn't get out of the office on time today, so I missed my CrossFit workout. Decided my body was telling me to take a rest day anyway, so no loss.
Here is the WOD that I missed:
WOD:
Weighted Push-ups
5-5-3-3-3-1-1-1-1
Instead of these, I want to do either dead lifts, weighted lunges, front squats, or back squats
Weighted Sit-ups
5-5-3-3-3-1-1-1-1
Metcon
“Death by 10 meters”
Complete 1x 10m sprint on the minute of every minute matching the minute. (Example 1st minute: 1 x 10m, 2nd minute: 2 x 10m, 3rd minute: 3 x 10m, etc) Continue until you can’t meet each minute on the minute. Must slap the ground with each 10m completed.
Food:
2 Cheese Sticks (180)
16 almonds (80)
Chicken and veggie bowl (350)
half-cup of dried fruit and nuts (200)
Beef Jerky (110)
1/2 bean and meat bowl from Ranch Bravo (300)
cheese (200)
1220
7:45 - If I can somehow not eat for the rest of the night, that would be pretty awesome.
Monday, March 8, 2010
3/8/10 - Grab Bag WOD
252.6 (lowest number in years!)
Warm-Up:
400m run
-------------
10 pass throughs
10 snatches
10 squats
x3
Run was weak today, but then again I wasn't trying very hard. It'll be interesting to see what my run is like in 3 months when my bodyweight is considerably lower than it is now.
WOD:
Complete 3 rounds
1 minute WallBalls
1 minute Power Snatch, #95/#65
1 minute Box jumps
1 minute row
1 minute rest
score = total repetitions
I did jump rope instead of snatches and squat hops instead of wall ball. I'm still having that irritation in my right arm - kind of on the outside of the bicep.
score: 950 - 1000
extra credit: jump rope skips 6 x 40 and 2 x 50
Did kind of a tabata type thing with the jump rope, except that instead of jumping rope for 20 seconds, I just did a certain amount of skips - 50 on the first and last sets and 40 on the others. Also, rest time was more like 15-20 seconds.
Food:
2 small pieces of dried fruit (30)
Yogurt (170)
2 cheese sticks (160)
3/4 cup of coffee with non-dairy creamer (15)
Chicken Pueblo Soup, 16 oz. (400)
Apple (60)
handful of dried fruit and nuts (100)
cottage cheese (100)
banana (90)
Tall decaf Latte with 1% milk (150)
1/2 bowl black beans, chicken, and pork (250)
1625
7:45 PM - pretty good on the food today. The soup at lunch had some chunks of potato in it, but not much. Cottage cheese and a banana after crossfit tonight. Dinner tonight - probably go the taco truck and get Rice and Bean bowl without the rice and maybe extra meat instead and maybe have them add some onions and cilantro to it - basically two tacos in a bowl with some beans and cheese but no tortillas. No idea what the calories on that will be but I'm going to call it 500. Even if that's low, I should still be well under 2000 for the day, as long as I don't eat anything else.
11:55 PM - got the bowl from the taco truck and only ate about half of it. Not sure of my calorie estimate, but even if I'm low by a couple hundred, that still puts me well below budget for the day. Could have avoided the latte - maybe go with tea next time? Need to put the computer down and go to sleep.
Warm-Up:
400m run
-------------
10 pass throughs
10 snatches
10 squats
x3
Run was weak today, but then again I wasn't trying very hard. It'll be interesting to see what my run is like in 3 months when my bodyweight is considerably lower than it is now.
WOD:
Complete 3 rounds
1 minute WallBalls
1 minute Power Snatch, #95/#65
1 minute Box jumps
1 minute row
1 minute rest
score = total repetitions
I did jump rope instead of snatches and squat hops instead of wall ball. I'm still having that irritation in my right arm - kind of on the outside of the bicep.
score: 950 - 1000
extra credit: jump rope skips 6 x 40 and 2 x 50
Did kind of a tabata type thing with the jump rope, except that instead of jumping rope for 20 seconds, I just did a certain amount of skips - 50 on the first and last sets and 40 on the others. Also, rest time was more like 15-20 seconds.
Food:
2 small pieces of dried fruit (30)
Yogurt (170)
2 cheese sticks (160)
3/4 cup of coffee with non-dairy creamer (15)
Chicken Pueblo Soup, 16 oz. (400)
Apple (60)
handful of dried fruit and nuts (100)
cottage cheese (100)
banana (90)
Tall decaf Latte with 1% milk (150)
1/2 bowl black beans, chicken, and pork (250)
1625
7:45 PM - pretty good on the food today. The soup at lunch had some chunks of potato in it, but not much. Cottage cheese and a banana after crossfit tonight. Dinner tonight - probably go the taco truck and get Rice and Bean bowl without the rice and maybe extra meat instead and maybe have them add some onions and cilantro to it - basically two tacos in a bowl with some beans and cheese but no tortillas. No idea what the calories on that will be but I'm going to call it 500. Even if that's low, I should still be well under 2000 for the day, as long as I don't eat anything else.
11:55 PM - got the bowl from the taco truck and only ate about half of it. Not sure of my calorie estimate, but even if I'm low by a couple hundred, that still puts me well below budget for the day. Could have avoided the latte - maybe go with tea next time? Need to put the computer down and go to sleep.
Sunday, March 7, 2010
3/7/10 - Rest Day & Goals
256.0
Food:
Apple
Cottage Cheese
Banana
Steak
small chunk of chicken breast
1/2 glass of nonfat milk
2 Tall Lattes with 1% milk
Late night drinking and eating last night had an impact on the scale this morning. I need to remember this next weekend.
Not working out today. I was going to do a quick low-intensity workout of some kind, but ultimately decided to skip it.
The progress I made last week is really encouraging. There isn't much room for improvement in diet, but one option is to cut the tortillas at work and in the tacos from the taco truck. Instead of morning smoothies from Juice-It, I think an apple and some yogurt is the way to go - maybe some cottage cheese.
I wrote out my goals yesterday for where I want to be by my birthday but unfortunately I had two instances of blogger open and when I edited that post from another window I wound up losing a bunch of what I had written.
Here are my goals:
Weight: 220
400m run: 90 secs
800m run: 3:30
5K Run: 25:00
Deadlift: #325
Back Squat: #250
Pullups: 10
Shoulder Press: #185
Power Clean: #200
My birthday is August 10th. If I can make these goals, or most of them, I'll be in a completely different place than I am now. Arguably, I'll be in better overall shape than I was in the Marine Corps, even though I'll still be 25-30 pounds heavier than I was during my last year of Active Duty. Once I get to 220, I can reevaluate and see what my goals need to be.
Food:
Apple
Cottage Cheese
Banana
Steak
small chunk of chicken breast
1/2 glass of nonfat milk
2 Tall Lattes with 1% milk
Late night drinking and eating last night had an impact on the scale this morning. I need to remember this next weekend.
Not working out today. I was going to do a quick low-intensity workout of some kind, but ultimately decided to skip it.
The progress I made last week is really encouraging. There isn't much room for improvement in diet, but one option is to cut the tortillas at work and in the tacos from the taco truck. Instead of morning smoothies from Juice-It, I think an apple and some yogurt is the way to go - maybe some cottage cheese.
I wrote out my goals yesterday for where I want to be by my birthday but unfortunately I had two instances of blogger open and when I edited that post from another window I wound up losing a bunch of what I had written.
Here are my goals:
Weight: 220
400m run: 90 secs
800m run: 3:30
5K Run: 25:00
Deadlift: #325
Back Squat: #250
Pullups: 10
Shoulder Press: #185
Power Clean: #200
My birthday is August 10th. If I can make these goals, or most of them, I'll be in a completely different place than I am now. Arguably, I'll be in better overall shape than I was in the Marine Corps, even though I'll still be 25-30 pounds heavier than I was during my last year of Active Duty. Once I get to 220, I can reevaluate and see what my goals need to be.
Saturday, March 6, 2010
3/6/10 - Back Squats
253.2
Warm-Up:
100 Jump Rope Skips
10 Lunges
30 Air Squats
5 Supermans
10 Back Extensions
More Serious Warm-Up:
10 Back Squats at #45
10 Air Squats
10 Front Squats at #45
10 Air Squats
10 Back Squats at #95
10 Air Squats
8 Front Squats at #95
10 Air Squats
Workout:
Back Squats
5-5-3-3-3-3-3
135-155-175-185-185-185-185
Food:
1 ring of dried pineapple
cottage cheese
apple
3 Pork Tacos
banana
4 small chicken wing pieces
1 Pork Quesadilla, small
4 drinks, vodka and soda
2 Tacos, 1 beef and 1 Pork
2 donuts, maple bars
With the pineapple, I ate that in small bites over 20 minutes or so. Not sure if that helps, but I was trying to keep it from spiking my insulin.
Laying off the sugar this week really helped get the scale moving again. I think I dropped three pounds. I'm going to start tracking my weight every day in this journal so I can measure my progress better and also understand the range of fluctuation better. From the last few days, my range of fluctuation seems to be 253-256. Last week, I was still sliding up as high as 260 on some readings, which was very frustrating. Goal for next week is to get at least one scale reading under 250, even if it's 249.9. That will be fine.
Warm-Up:
100 Jump Rope Skips
10 Lunges
30 Air Squats
5 Supermans
10 Back Extensions
More Serious Warm-Up:
10 Back Squats at #45
10 Air Squats
10 Front Squats at #45
10 Air Squats
10 Back Squats at #95
10 Air Squats
8 Front Squats at #95
10 Air Squats
Workout:
Back Squats
5-5-3-3-3-3-3
135-155-175-185-185-185-185
Food:
1 ring of dried pineapple
cottage cheese
apple
3 Pork Tacos
banana
4 small chicken wing pieces
1 Pork Quesadilla, small
4 drinks, vodka and soda
2 Tacos, 1 beef and 1 Pork
2 donuts, maple bars
With the pineapple, I ate that in small bites over 20 minutes or so. Not sure if that helps, but I was trying to keep it from spiking my insulin.
Laying off the sugar this week really helped get the scale moving again. I think I dropped three pounds. I'm going to start tracking my weight every day in this journal so I can measure my progress better and also understand the range of fluctuation better. From the last few days, my range of fluctuation seems to be 253-256. Last week, I was still sliding up as high as 260 on some readings, which was very frustrating. Goal for next week is to get at least one scale reading under 250, even if it's 249.9. That will be fine.
Friday, March 5, 2010
3/5/10 - Strength Day - Squat Cleans
Warm-Up:
400m Run
WOD:
Squat Clean
5-5-5-5-5-1-1-1-1
Loads: 95-95-105-115-115-125-135-135-135
Note: The actual WOD was the Squat Balance, which is basically a power snatch that goes immediately into an overhead squat. But, right now I'm not lifting anything over my head due to this irritation in my right arm, so I did squat cleans instead. Also, I can't really do overhead squats due to lack of flexibility in my shoulders, back, and hamstrings. This is something I'm working on, but I fully expect that it will take months before I can do a decent overhead squat.
Something else to note: the clean motion on the squat cleans did irritate my arm a bit, although not as much as pushing directly over my head or out from my chest. Overall, the arm feels a lot better.
Metcon:
800m R
4:19
Food:
1 piece of dried pineapple (75)*
Banana (105)
Yogurt (170)
3 morningstar things (240)
tortilla (200)
2 tbsp hummus (50)
2 cheese sticks (160)
4 pieces of Dover Sole (300)
Apple (60)
Bowl of chili at Schultzy's (600)
3 double lemonades (400)
1 shot of bourbon
2 jr. bacon cheeseburgers from Jack in the Box (800)
sum: 3160 est. 2900-3300
*Calorie count for dried pineapple found here. This page actually says two pineapple rings are 130 calories. I'm actually rounding up a little bit to account for the rings that I bought maybe being slightly thicker than what they are referring to.
9:30 pm - already hungry. I should go eat the rest of that fish or some cottage cheese or something. Curious how my run will feel next week after some rest days. I should try and get to the gym and do back squats tomorrow. Damn I'm tired. Should try and take a nap before going out tonight.
Update 3/6/10 - cheated like crazy last night once I went out. It sucks to record all the crap I ate last night, but if this is going to work I have to be honest with myself. Actually, the only stuff that's really super bad are the drinks and the cheeseburgers. If I had stayed in and tried to go to sleep I probably would have dropped another pound. Plus, I would have gotten up early and could have mowed my Mom's lawn and gone and run some errands. Instead, it's 3:00 pm Saturday afternoon and I haven't done anything other than eat and take a shower.
400m Run
WOD:
Squat Clean
5-5-5-5-5-1-1-1-1
Loads: 95-95-105-115-115-125-135-135-135
Note: The actual WOD was the Squat Balance, which is basically a power snatch that goes immediately into an overhead squat. But, right now I'm not lifting anything over my head due to this irritation in my right arm, so I did squat cleans instead. Also, I can't really do overhead squats due to lack of flexibility in my shoulders, back, and hamstrings. This is something I'm working on, but I fully expect that it will take months before I can do a decent overhead squat.
Something else to note: the clean motion on the squat cleans did irritate my arm a bit, although not as much as pushing directly over my head or out from my chest. Overall, the arm feels a lot better.
Metcon:
800m R
4:19
Food:
1 piece of dried pineapple (75)*
Banana (105)
Yogurt (170)
3 morningstar things (240)
tortilla (200)
2 tbsp hummus (50)
2 cheese sticks (160)
4 pieces of Dover Sole (300)
Apple (60)
Bowl of chili at Schultzy's (600)
3 double lemonades (400)
1 shot of bourbon
2 jr. bacon cheeseburgers from Jack in the Box (800)
sum: 3160 est. 2900-3300
*Calorie count for dried pineapple found here. This page actually says two pineapple rings are 130 calories. I'm actually rounding up a little bit to account for the rings that I bought maybe being slightly thicker than what they are referring to.
9:30 pm - already hungry. I should go eat the rest of that fish or some cottage cheese or something. Curious how my run will feel next week after some rest days. I should try and get to the gym and do back squats tomorrow. Damn I'm tired. Should try and take a nap before going out tonight.
Update 3/6/10 - cheated like crazy last night once I went out. It sucks to record all the crap I ate last night, but if this is going to work I have to be honest with myself. Actually, the only stuff that's really super bad are the drinks and the cheeseburgers. If I had stayed in and tried to go to sleep I probably would have dropped another pound. Plus, I would have gotten up early and could have mowed my Mom's lawn and gone and run some errands. Instead, it's 3:00 pm Saturday afternoon and I haven't done anything other than eat and take a shower.
Thursday, March 4, 2010
3/4/10 - 5K Run
Warm-Up:
Stretching
WOD:
5K Run
35:24
Food:
Banana (105)
Yogurt (70)
1/2 cup Coffee w/non-dairy creamer
Chicken Teriyaki, no rice, extra veggies (700)
small piece of a brownie (30)
6 pieces of Dover Sole (300)
5 or 6 pieces of cheese (225)
20 almonds, no salt
1 piece of dried cantalope
10:30 am: Goal for this run tonight is 35 minutes. Ideally, in 3-4 months I can get it down to around 25 minutes. We'll see how I do.
8:00 PM: Finished the run in 35:24, which is right in line with my goal. Considering where my weight is currently (~250), I really am pretty happy with that. The number one factor in getting that time down will be my weight. Same with all of the timed WODs we do. Tomorrow is strength day. I'm not lifting anything over my head or doing any kind of bench press or even pushups for a few more days. The arm feels better than it did a few days ago, but I don't want to aggravate it.
Since I've gotten aggressive with cutting out all the sugar, my weight has started to tick down again.
Stretching
WOD:
5K Run
35:24
Food:
Banana (105)
Yogurt (70)
1/2 cup Coffee w/non-dairy creamer
Chicken Teriyaki, no rice, extra veggies (700)
small piece of a brownie (30)
6 pieces of Dover Sole (300)
5 or 6 pieces of cheese (225)
20 almonds, no salt
1 piece of dried cantalope
10:30 am: Goal for this run tonight is 35 minutes. Ideally, in 3-4 months I can get it down to around 25 minutes. We'll see how I do.
8:00 PM: Finished the run in 35:24, which is right in line with my goal. Considering where my weight is currently (~250), I really am pretty happy with that. The number one factor in getting that time down will be my weight. Same with all of the timed WODs we do. Tomorrow is strength day. I'm not lifting anything over my head or doing any kind of bench press or even pushups for a few more days. The arm feels better than it did a few days ago, but I don't want to aggravate it.
Since I've gotten aggressive with cutting out all the sugar, my weight has started to tick down again.
Wednesday, March 3, 2010
3/3/10 - Grab Bag WOD and Tire Flips
Warm-Up:
10 pass throughs
10 lunges
60 skips
x3
WOD:
Run 200m
30 Elbows to knees
Run 400m
90 jump rope skips
30 Air Squats
20 Box Jumps, 20”
9:44
Tire Flips: ~20-25
Food:
Large Blueberry/Banana Smoothie from Juice-It (300)
Tortilla (200)
2 morningstar things (160)
2 cheese sticks (160)
Hummus (40) - this is a guess
Chicken Salad sandwich w/spinach and whole grain bread (400)
2 small pieces of brownie (40)
Apple (60)
3/4 cup of cottage cheese
Banana (80)
1 pork taco
quarter glass of non-fat milk
1 piece of dried mango
5 pieces of cheese
11 baby carrots
Last night I didn't cheat at all. Calorie counting during the day yesterday (accurate or not) seemed to help me maintain the discipline at night. My mood today is really weird though and I wonder if the lack of sugar at night is somehow affecting me biochemically today - like I'm crashing. Actually, last night was the second night in a row with no late night snacking so maybe it's somehow cumulative. Allergies are also really bad though, so I'm sure that's a contributing factor.
11:30 am: I ate this concoction of a tortilla with 2 morningstar veggie patties mixed with cheese and hummus. Pretty good actually. Now, about 20 minutes later it seems to be hitting my system because I'm feeling a lot better.
11:30 pm: almost didn't work out tonight but I made myself go. Salsa class at 8:15. Now I'm cheating a little bit with some cheese but at least no carbs. I think I'll skip the smoothie tomorrow morning. I'll just have a banana, an apple, and maybe some more of those morningstar things. Try and skip the tortilla though. Those suckers have 200 calories each.
10 pass throughs
10 lunges
60 skips
x3
WOD:
Run 200m
30 Elbows to knees
Run 400m
90 jump rope skips
30 Air Squats
20 Box Jumps, 20”
9:44
Tire Flips: ~20-25
Food:
Large Blueberry/Banana Smoothie from Juice-It (300)
Tortilla (200)
2 morningstar things (160)
2 cheese sticks (160)
Hummus (40) - this is a guess
Chicken Salad sandwich w/spinach and whole grain bread (400)
2 small pieces of brownie (40)
Apple (60)
3/4 cup of cottage cheese
Banana (80)
1 pork taco
quarter glass of non-fat milk
1 piece of dried mango
5 pieces of cheese
11 baby carrots
Last night I didn't cheat at all. Calorie counting during the day yesterday (accurate or not) seemed to help me maintain the discipline at night. My mood today is really weird though and I wonder if the lack of sugar at night is somehow affecting me biochemically today - like I'm crashing. Actually, last night was the second night in a row with no late night snacking so maybe it's somehow cumulative. Allergies are also really bad though, so I'm sure that's a contributing factor.
11:30 am: I ate this concoction of a tortilla with 2 morningstar veggie patties mixed with cheese and hummus. Pretty good actually. Now, about 20 minutes later it seems to be hitting my system because I'm feeling a lot better.
11:30 pm: almost didn't work out tonight but I made myself go. Salsa class at 8:15. Now I'm cheating a little bit with some cheese but at least no carbs. I think I'll skip the smoothie tomorrow morning. I'll just have a banana, an apple, and maybe some more of those morningstar things. Try and skip the tortilla though. Those suckers have 200 calories each.
Tuesday, March 2, 2010
3/2/2010 - Bent Over Rows
Warm-Up:
400m run
---------------
60 skips
10 lunges
10 spidermans
10 pass throughs
10 arm circles
x3
WOD:
Bent Over Rows
10-10-5-5-6-6-6
Loads: 65-95-115-115-115-125-135
Handled the weight pretty easy but my back wasn't arched the way it should be. It was mostly straight but there was a slight hunch. Seems like the answer could be exercises like back extensions along with stuff with weights, like bent over rows or deadlifts, but using a much lower weight and higher reps.
Metcon:
30 Double Unders (90 skips)
20 sit-ups
10 Box Jumps
x 3
Time: 7:24
I had real trouble with the 2nd and 3rd set of jump rope skips coming off the box jumps. My jump rope has gotten way better but my timing seems to go when my calves get tired. Also, the metcon was actually supposed to be x4 and I think I only did 3 sets. I don't know, maybe I did all four. I'm thinking that maybe doing 300 skips/day for some period of time would probably help with that.
Food:
Blueberry Smoothie w/protein powder from Juice It (350)
1 morningstar vegetable sausage patty thing (80)
2 cheese sticks (160)
Caesar Salad from Juice It - no croutons (400?)
1 Apple (80)
1 Giant Strawberry (90)
1 cheese stick (80)
1 plum (30)
1 piece of Cod (200)
small piece of cheese (50)
6-7 green beans (20)
12 oz decaf latte w/ 1% milk and 1 splenda
Total: 1520 calories (not including the latte)
Computed my resting metabolic rate and the number that came out is 2,120 calories. This does not include increased activity from stuff like WODs. No idea what that expenditure is but I would guess it's on the order of 700 calories. I could be way off on that but that puts my Calories for a workout day up around 2800 - 2900.
This is the source I used: http://www.thedietchannel.com/what-are-your-calorie-needs
This page also says that these types of equations can be way off. I suspect I have a slower metabolism than most, so my requirement may be considerably less.
400m run
---------------
60 skips
10 lunges
10 spidermans
10 pass throughs
10 arm circles
x3
WOD:
Bent Over Rows
10-10-5-5-6-6-6
Loads: 65-95-115-115-115-125-135
Handled the weight pretty easy but my back wasn't arched the way it should be. It was mostly straight but there was a slight hunch. Seems like the answer could be exercises like back extensions along with stuff with weights, like bent over rows or deadlifts, but using a much lower weight and higher reps.
Metcon:
30 Double Unders (90 skips)
20 sit-ups
10 Box Jumps
x 3
Time: 7:24
I had real trouble with the 2nd and 3rd set of jump rope skips coming off the box jumps. My jump rope has gotten way better but my timing seems to go when my calves get tired. Also, the metcon was actually supposed to be x4 and I think I only did 3 sets. I don't know, maybe I did all four. I'm thinking that maybe doing 300 skips/day for some period of time would probably help with that.
Food:
Blueberry Smoothie w/protein powder from Juice It (350)
1 morningstar vegetable sausage patty thing (80)
2 cheese sticks (160)
Caesar Salad from Juice It - no croutons (400?)
1 Apple (80)
1 Giant Strawberry (90)
1 cheese stick (80)
1 plum (30)
1 piece of Cod (200)
small piece of cheese (50)
6-7 green beans (20)
12 oz decaf latte w/ 1% milk and 1 splenda
Total: 1520 calories (not including the latte)
Computed my resting metabolic rate and the number that came out is 2,120 calories. This does not include increased activity from stuff like WODs. No idea what that expenditure is but I would guess it's on the order of 700 calories. I could be way off on that but that puts my Calories for a workout day up around 2800 - 2900.
This is the source I used: http://www.thedietchannel.com/what-are-your-calorie-needs
This page also says that these types of equations can be way off. I suspect I have a slower metabolism than most, so my requirement may be considerably less.
Monday, March 1, 2010
3/1/2010 - 7020lb Elephant - Clean and Jerks
Warm-Up:
400 m run
-----------------
squats
lunges
elbows to knees
10 of each x 3
WOD:
Clean and Jerks > number of reps = 7020 lbs.
(RX #135)
#95 x 74 Reps
22:26
Food:
Banana
Blueberry Smoothie with Protein Powder
2 cheese sticks
Thai Curry bowl from Juice It w/Salmon - no rice
1 cup of coffee w/non-dairy creamer and splenda
Fish (cod) and green beans
Trying my best not to eat anything else tonight.
Need to figure out an approximate calorie count on the smoothie. Wondering if it's really a good idea given the high glycemic index. Also, it's pretty damn expensive.
Actually need to figure out a calorie counting system in general. Maybe buy a food scale?
400 m run
-----------------
squats
lunges
elbows to knees
10 of each x 3
WOD:
Clean and Jerks > number of reps = 7020 lbs.
(RX #135)
#95 x 74 Reps
22:26
Food:
Banana
Blueberry Smoothie with Protein Powder
2 cheese sticks
Thai Curry bowl from Juice It w/Salmon - no rice
1 cup of coffee w/non-dairy creamer and splenda
Fish (cod) and green beans
Trying my best not to eat anything else tonight.
Need to figure out an approximate calorie count on the smoothie. Wondering if it's really a good idea given the high glycemic index. Also, it's pretty damn expensive.
Actually need to figure out a calorie counting system in general. Maybe buy a food scale?
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