261.4
Strength:
Deadlifts
Metcon:
50 DU
5 Deadlifts
200m run
7 pullups
I really want to do a different WOD today, so we'll see.
Food:
Red Bull, sugarless, 16 oz.
Chicken
Broccoli
Cinnamon Roll
2 chicken thighs
Gin and Soda
Chicken Sandwich
Fries
Oreo Shake
11:15 am: 3 days in a row at CF and so I am feeling mighty stiff this morning. I got some extra sleep last night though, and so I feel a little more alert than usual. The Red Bull helps with that, obviously.
I'm not sure what to do about this new coach. I'm pretty sure that the problem here is me and not her. Essentially, her outpouring of positivity and energy at the end of the day is just grating on me and I don't know how to deal with it. To be sure, positivity and energy are great qualities to have, but that doesn't change the fact that it's a bit much for me to deal with. It would be ironic if I wind up moving next door to my CF gym and then moving to another gym because of her, especially after 3 years.
261.2
Metcon:
5 Burpees
10 Situps
15 Squats
X10
15:15
Food:
Red Bull, sugarless, 8.4 oz.
Coffee with non-dairy
Pilly cheesteak sandwich
sweet potato fries with tartar
Red Bull, sugarless, 16 oz.
2 Chicken Thighs, fried
Big Salad - greens, cucumber, bell pepper, olive oil, feta and blue cheese dressing
Greek Yogurt with honey, walnuts, strawberries, blackberries, nectarine
Cheats:
Bread on the sandwich
Sweet potato fries
corn meal used on the fried chicken
262.2
Strength:
Press
5 X 5 at 100
Metcon:
7 X 100 sprints
Food:
Red Bull, sugarless, 12 oz.
Salad - greens, veggies, flank steak, blue cheese crumbles, blue cheese dressing
Coffee
Coffee
Almonds
Zuchini, sauteed in olive oil
Chicken meatballs
263.0
Metcon:
AMRAP 10 Minutes
7 Hang Cleans (#95)
7 KB Swings (#53)
7 Mountain Climbers
7 rounds total
Food:
Red Bull, sugarless, 12 oz.
Coffee
Salad - greens, bell pepper, onions, cucumber, olives, blue cheese crumbles, chicken, salami, dressing
3 eggs
4 slices of bacon
4 small breakfast sausages
262.6
Strength:
Back Squats
5 X 5 at 195
Metcon:
30 Lunges
30 Russian Twists
30 Squat Hops
30 V-Ups
X4
Food:
Red Bull, sugarless, 12 oz.
Skirt Steak Burrrito
Corn Chips
Red Bull, sugarless, 16 oz.
1 Taco, pork
1 large quesadilla, pork
Greek Yogurt with honey, walnuts, blackberries, blueberrries, strawberrries, nectarine
Cheats:
Tortilla on the burrrito
beans in the burrito
rice in the burrito
corn chips
Tortilla on the quesadilla
Tortilla on the taco
11:20 am - my record of attendance on Monday has been poor, so we'll see if the workout listed above actually happens. If not, I'll try to get the squats in later in the week.
3:05 pm: I am flying on Red Bull right now. I can see how people get hooked on this stuff. It's gross but it makes me feel alert and awake in a way I'm simply not used to.
263.2
Food:
3 eggs
6 breakfast sausages
Red Bull, sugarless, 12 oz.
2 Donuts
Americano with 1/2 and splenda
Chicken
Greek Yogurt with honey, walnuts, blueberries, strawberries, peach
3 slices of pizza
Cheats:
2 Donuts
3 slices of pizza
261.2
Food:
3 eggs
1 Peach
1 Plum
Americano with 1/2 and splenda
Diablo - Sausage, bun, pico, sour cream, cheese
Chili, 1 cup - sausage, beans, onions, tomato, cheese
Pizza - too much
Cheats:
Bun on the sausage
Beans in the chili
Pizza
3:35 pm: I'm having my usual weekend problem: boredom. The smart thing to do would be to go back to the house and pack up some more of my stuff and then start working on cleaning the walls.
261.2
Metcon:
5 Deads
100 single skips
X5
9:42
Food:
Red Bull, sugarless
Chicken
Brisket
Broccoli
2 eggs
4 breakfast sausages
2 slices of pizza
10 chicken wings
Cheats:
2 slices of pizza
261.4
Strength:
Power Cleans?
Metcon:
2 rounds, 2 minutes at each station
Row
Sled Push
Situps
Single Skips
Supermans
Rest
Food:
2 eggs
2 sausages
4 slices of bacon
Salad - chicken, lettuce, cucumber, tomato, bell pepper, blue cheese crumbles, dressing
1 donut, chocolate without frosting
Double Americano with 1/2 and splenda
Large Quesadilla, Al Pastor
1 Taco, Al Pastor
Cheats:
Flower Tortilla on the quesadilla
Corn Tortilla on the taco
9:25 am: The recorded weight is ticking down slightly, but more or less staying in the same range. We'll see if the baseline moves down a little bit next week, which is what I expect will happen. Most morning weigh-ins next week should be between 260 and 261. Aside from the weight, I'm noticing my gut pulling in a little bit in the mirror. I'm also sleeping a little bit better, though that could have more to do with the air mattress than anything else.
10:25 pm: Very disappointed I didn't make it to CF tonight.
261.2
Strength:
Press
5 X 5 at 95
Metcon:
21-18-15-12
Push Press (#95)
KB Swings (#53)
11:11
Food:
2 Eggs
2 Sausages
4 slices of bacon
Red Bull, sugarless
Salad - lettuce, tomato, cucumber, olives, flank steak, blue cheese crumbles, dressing
2 chicken thighs
Salad - lettuce, cucumber, bell pepper, feta dressing, olive oil
Dry Sausage and Brie
Greek Yogurt with honey, walnuts, nectarine, blackberries, strawberries, blueberries
Cheats:
None
262.2
Strength:
Back Squats
5 X 5 at 185
Metcon:
5 Front Squats (#135)
5 Strict Pull-Ups
X9
13:10
Food:
2 Eggs
3 Sausages
4 Slices of Bacon
Salad - lettuce, cucumber, tomato, red onion, radishes, chicken, ham, blue cheese, blue cheese dressing
2 chicken thighs, boneless and skinless, fried in olive oil
Salad - lettuce, cucumber, blackberries, bell pepper, apple, olive oil, feta dressing, blue cheese dressing
Cheats:
None
263.0
Food:
Almonds
Chicken
Broccoli
Cauliflower
Orange Chicken
Broccoli Beef
Salami
Cheese - Brie and Cheddar
Apple
Greek Yogurt with honey, walnuts, peach slices, blackberries, strawberries, blueberries
Cheats:
None
10:35 am: Interesting that my weight has ticked up this morning. I wonder a bit about this greek yogurt mixed with fruit that I've been eating at night. The greek yogurt is almost straight fat, and while it's supposed to be good for you and low carb, I wonder about the calorie count. Maybe I would be better off cutting down the portion size on the yogurt to maybe a couple of heaping tablespoons and just kind of mixing that in with the fruit.Yes, I think I will do that. Also, going to sleep earlier so that I don't feel compelled to eat would be a good idea. Otherwise, everything seems to be going well. I like these mini-workouts I'm doing on my own. I feel like they are helping me recover more effectively and also maintain mobility on my off-days. So that's all good.
10:30 pm: Too tired for CrossFit tonight. I just could not get myself to go, so I'm calling it a rest day.
262.4
Food:
1/2 Protein Shake - Egg Protein, Coconut Milk, Strawberries
3 eggs
4 breakfast sausages
Americano with 1/2 and Splenda
Broccoli Beef
Orange Chicken
Greek Yogurt with strawberries, peach, blueberries, honey, walnuts
Cheats:
None
262.2
Metcon
25 OHS (pvc)
20 Lunges
15 dumbbell bench presses (#25)
17:05
Food:
Salmon, 10.5 oz
Americano with 1/2 and Splenda
Americano with 1/2 and Splenda
2 chicken sausages
Apple
Salad - lettuce, cucumber, bell pepper, red onion, dry sausage, olive oil, feta dressing, blue cheese dressing
Diablo
Chili
Chili w/chicken Sausage, cheese, crackers
3:30 pm: I had the salmon around 2 hours ago and already I'm getting hungry. I'll need to go back to the house for a protein shake or something before working out. Should have brought some almonds.
9:00 pm: This was a home workout. I was
going to go to LAF, but wanted to watch the Mariner game, this is
really a workout in lieu of a workout. I figured the air squats would be
marginally more useful as OHS with the PVC, which is all I had. I also
need some heavier dumbbells. I'll have to get on that one of these days.
11:45 am 8/19/2012: I pretty much could not stop eating last night. The cheat was limited. The main bad part was the bun on the diablo and the crackers I crumbled into my late night chili back at the house. Also, the legumes I suppose, but that's arguable.
261.6
Strength:
Deadlift
5 reps at 185
5 reps at 205
5 reps at 225
Metcon:
10 Push Press (#135)
15 Pullups (Green)
14 KB Lunges (#35 in each hand)
X3
Forgot to look at my time but it was in the 15 minute range I believe.
Extra Credit:
20 Power Cleans (hang) at 145
Food:
2 eggs
4 slices of bacon
3 sausages
Red Bull, 12 oz., sugarless
Beef Brisket
Broccoli
2 Italian Sausages
Greek Yogurt with honey, walnuts, nectarine, strawberries, blueberries
Gin & Soda
Popcorn
11:00 am: Not hungry at all right now after the big breakfast. I'll probably go and get a medium-sized salad around 1 pm, or possibly the friday barbeque without any sauce and definitely without the mac and cheese.
Bit of a cheat last night with the burger, but the key here is to make that an isolated event and not carry over to other meals. So, I just have to stay focused on that.
Definitely need to make it in to CrossFit tonight. If I can, it would be good to work on the Power Cleans some more. Ideally, 5 X 5 at 145 would be best, probably from the hang. We'll see. I would also prefer to do my own metcon today, but that will depend on how many people are there and what not.
2:10 pm: Got two servings of brisket, but saving one of them for a snack for later.
3:30 pm 8/18/12: Added one more note to add last night's movie popcorn to the list for 8/17. That's two cheats in two days. However, everything else has remained stable.
261.4
Food:
2 Eggs
2 Sausage Patties
Bacon
Salad - lettuce, cucumber, chicken and other veggies and blue cheese dressing
2 small pieces of bacon
Burger - Sonora from Uneeda
Garden Salad with some kind of balsamic dressing
Greek yogurt - walnuts, honey, blueberries, strawberries, nectarine
9:50 am: Another day without carbs. Morning weigh-in was heavier, but that type of fluctuation happens. I know that from experience. In the past, my Sunday morning weigh-ins, which are usually a little later in the morning, have been where I've shown the most loss.
259.4
Strength:
150 Pushups (knees)
Food:
2 Eggs
3 Sausages
5-6 smallish pieces of bacon
Diet Dr. Pepper
Red Bull, Sugarless, 12 oz.
Low Carb Special - skirt steak, carrots, zucchini, lettuce
Chicken Breast
2 Eggs
5 smallish pieces of thick-cut bacon
3 breakfast sausages
Greek Yogurt with walnuts, honey, strawberries, blackberries, nectarine
9:04 am: Today is the eighth day since I started journaling again and already I'm seeing measurable progress. I'm down about 3 pounds, which isn't much, but is pretty good for a week. In fact, 2 - 3 pounds a week is probably as fast as one would want to go. 2 pounds per week is 20 pounds in 10 weeks or 40 pounds in 20 weeks. I don't think I'll drop 40 pounds in 20 weeks, which would be right around the first or second week of January, but I am hopeful to be back down around 240 by the end of October. Ideally, I can maintain that weight through the holidays and then get a fresh start in January. A key to success will be the types of foods I keep in my apartment, especially through the holidays. Also, I'll probably want to start being something of a low-carb Nazi when I go out and during the holidays.
Referencing the numbers above, 40 pounds would be a whole new reality for me. It would have been 1995 or 1996 since I was at that level. How awesome would that be? The key is focus - maintaining focus on what I'm eating and working out almost every day, even if the workout is a mini like the 110 pushups I did on Monday.
11:10 PM: Had to skip crossfit tonight, but I went ahead and did a bunch of pushups.
259.2
Strength:
10 Power Cleans at 155
25 Pullups (Green)
21 Ring Dips (Blue)
Kettlebell Presses
3 X 7 at 35
Metcon #1
Alternate Power Cleans and Situps at the top of every minute for 10 minutes. Score is total number of situps.
5 Power Cleans (#135)
Max Situps
115 Situps
The power cleans were super easy at #135, which helped a lot with the situps. Afterwards, I added a couple 10 pound plates and did 10 more.
Metcon #2
100 single skips
10 dumbbell bench presses (#25)
X5
Not for time. It would be helpful to have some heavier dumbbells around but these weren't bad.
Food:
Almonds
Red Bull, Sugarless
Salad - chicken, lettuce, cucumber, onion, blue cheese
Beef Jerky, 4 pieces
More Almonds
1 chicken breast
Greek Yogurt (full fat) - walnuts, strawberries, blackberries, nectarines, honey
262.0
Strength:
110 Pushups
Food:
3 Eggs
4 slices of bacon
3 sausages
Red Bull, sugarless
2 fish tacos, no tortilla
2 chicken sausages
1 small slice of brie
Big breakfast today and completely forgot about lunch. It's after 2 pm as I'm writing this and I'm just now getting a little bit hungry. So what to do? I don't want to be starving going into my workout tonight. Maybe the thing to do is to get a couple of fish tacos without the tortillas after work and then go into the 7 pm class.
Update: too tired after work. Took a nap and then got up and did some paperwork.
261.0
Food:
3 Eggs
4 slices of bacon
Grande Iced Latte
Tall Americano with 1/2 and Splenda
Salad - Lettuce, Bell Pepper, Cucumber, Blueberries, Apple, Feta Dressing, Blue Cheese Dressing
2 Italian Sausage
Chocolate
261.4
Strength:
Back Squats
5 X 5 at 135
Bench Press
5 X 5 at 135
Inverse Rows
5 X 5
Dumbell Shrugs
1 X 10 at 65
This was a deliberately light workout, especially with the squats. The idea with these off-day workouts is to keep things fairly light. I want to get my body moving, work some muscle groups, and build up volume over time, but I also don't want to push things too much and overtrain. I want to be able to get back in the gym tomorrow and the next day as well and I want to be able to do my core CF workouts during the week. The off-day workouts are supplemental, and that's it.
Food:
2 string cheese sticks
Chicken Sausage
Red Bull, sugarless
Double Tall Americano with 1/2 and splenda
Double Tall Americano with 1/2 and splenda
Almonds
Chicken Sausage
Chicken Sausage
Salad - lettuce, red onion, cucumber, blueberries, red pepper, olive oil, feta dressing, blue cheese dressing
Gin and Soda
More Gin and Soda
Cheese
Summer Sausage Slices
Wings w/ranch, 15
262.0
Strength:
Deadlifts
5 reps at 225
3 reps at 255
10 reps at 275
Power Cleans (hang)
5 X 2 at #155
*Next Power Clean workout will be 5 X 5 at #140 (hangs)
Metcon:
7 KB Presses each arm (#35)
15 KTE
60 single skips (20 DU)
X4
8:57
Food:
3 eggs
3 sausages
bacon
Brisket
Pulled Pork
Squash
Grapefruit
Red Bull & Gin
More Gin
Salad - chicken, lettuce, cucumber, red pepper, blackberries, blueberries, red onion, olive oil, feta dressing, blue cheese dressing
Yogurt with walnuts, blackberries, blueberries, and honey
Apple
I had a thought yesterday, which is that stability is good for me. I seem to operate better when I have structure and stability. Chaos, while stimulating, tends to throw me off track. Trying to do too much in the first half of the year really threw me for a loop and got me off track. Crossfit, diet, job search, PMI, and Toastmasters divided my attention and more importantly, my focus. This is odd, because I'm actually bored quite a bit. It's not like I'm busy, busy, busy all day everyday. But it seems like, when it comes to focusing on self-improvement activities, that there's only so much I can have going on at any one time. Other things going on throughout this year included: buying a new car, looking for a condo, dating, breaking up, and dealing with family committments. Of course, a lot of this is just life. I can't expect to live a monastic existence free from daily pressures and normal, ordinary stuff that people have to deal with. What if I had kids? Talk about a time sink. But it does seem like, when it comes to self-improvement, which in my case is mostly about working out and keeping the weight off, that I am easily distracted. If I have too many things going on, I simply lose focus. I don't pay nearly as close attention to what I'm eating, I don't journal my workouts, and I don't think about goals for fitness and weight loss.
Enough about that. Yesterday was an exemplary eating day and my goal for today is to do the same. No Schultzy's or Pagliacci's tonight or tomorrow, and no ice cream. There will be cake (and ice cream) on Sunday and for several days next week, which is fine, but I need to compartmentalize that so that the entire week doesn't become a huge carb-fest. It would also be a good idea to get some extra workouts in, maybe do a spin class at LAF. I know CF'ers tend to scoff at spinning and step aerobics and what not, but as supplemental activities, I think they're fine and useful. One spin class every two weeks added into my CF mix would help with endurance. Plus, it's more fun than CF. I like CF and I'm in it for the long haul, but sometimes it's a real grind. Also, CF'ers tend to be close minded if you ask me. No, globo fitness classes aren't as effective as CF, but they do have the advantage of being a lot cheaper. Also, it's been pretty well-established at this point that diet is more important, especially when it comes to weight loss, than one's workout routine. So what makes more sense, paying $200/mo for CrossFit or doing globo classes and putting that extra money into improved diet? I think the answer is fairly obvious.
262.6
Today will mostly be a rest day. I have an appointment to get my hair cut at 6:15, so I'm not going to make it in to CF today. I may do some light exercises, pushups, air squats, etc., but nothing major. Although, I do have a thought in the back of my head to go to LAF tonight after my haircut and do some bench presses. I know I'm really weak in the bench press and right now, with my increased body weight, it would make sense to build that back up again. It'll help with pushups, burpees, and any of the overhead pressing movements.
On the weight, at least I know now how bad it's gotten. An achievable goal I believe is 255 by the end of September, and then reevaluate and see what I think I can do by the end of the year. To get even more granular, let's say 258-259 by the end of August. I know from past experience that the weight comes off slowly for me. Diet and Exercise combined seem to do the trick, but even there it comes off slowly so I need to make sure I'm not putting too much pressure on myself. If I can maintain the diet though, I should start feeling better and seeing the stomach pull in within a week or so. This is something else I know from past experience.
Food:
2 Eggs
Bacon
3 Sausages
Red Bull, sugarless
2 fish tacos w/o tortilla
Yogurt - honey, walnuts, blackberries
2 pieces of pastrami
2 string cheese sticks
No carbs so far!
Super important to be strict on the diet and keep away from the carbs. Right now, that's all I'm asking myself to do - stay away from the carbs! Do I want my shirts to keep bulging? Do I want to keep struggling to run at CrossFit every day? Do I want to keep fighting my own body? The answer to all of these questions is no.
One other thing: keeping a daily journal on here is critical. This is how I keep myself accountable and how I measure progress. It worked in the past and it shouldn't be any surprise that when I stopped journaling, that this is when I stopped making progress and started regressing.
Light Workout:
5 rounds
10 Step-Ups
10 dumbell presses (#15)
10 Air Squats
Not really a workout but just enough to break up the stiffness and move a little bit.
Time to start journaling again. I suppose I'll have to start weighing myself again as well. Not looking forward to that, but no getting around it.
Strength:
Press
5 reps at 95
3 reps at 115
1 rep at 125
Very, very weak in the press. I should note that pushups have been weak lately too. On the press, I maxed out at 155 a couple of months ago and I feel like I've been weak ever since. Overall upper body strength doesn't seem like it's been good at all. Burpees especially have been tougher than usual. It's like there's no strength in my arms to push off the ground. I almost wonder if I have some sort of injury.
Power Cleans (hang)
4 X 5 at 135
These felt really good. My hook grip was strong for the first 2 sets but not as much in the last two. The cleans felt really strong though and the bar was just flying up, so that's good.
Metcon:
10 Rounds, 1 minute each
20 seconds of Deadlifts (#205)
20 seconds of V-Ups
20 seconds rest
56 Deadlifts
54 V-Ups
Food:
Eggs, 3
Bacon, 4 slices
Sausage, 1
Red Bull, sugarless
Skirt Steak Burrito
Coffee, 1 cup
Corn Chips
Salad - Gyro meat, lettuce, cucumber, red onion, olives, banana peppers, feta cheese, feta dressing, olive oil
Apple
Cheese
2 pieces of pastrami
