2.28.2013 - Day 18 of 90

266.4

WOD:
NFT
5-8 Pullups (Green)
3 Ring Dips (Red)
8 Pike Pushups
8 KB Snatches each arm (#35)*

X3 

*on the last set I did 5 at #44 each arm

then


AMRAP 4 Minutes, 6 minutes, and then all the way through
500m Row
10 Burpee Box Jumps (#16)
20 Knees to Elbows (RX was Toe to Bar)
30 Shoulder to Overhead (#95)
40 KB Swings (#53)
50 DU (150 Single Skips)

Round 1 AMRAP 4 Minutes
500m Row
8 Burpee Box Jumps

3 min rest

Round 2 AMRAP 6 Minutes
500m Row
10 Burpee Box Jumps
1 Shoulder to Overhead

3 min rest

Round 3
Finished in 15:42

Food:
Protein Shake (200 kcal)
Salad (800 kcal) - mixed greens, cucs, red onion, broccoli, peppers, ham, egg, salmon, tuna, salami chunks, olive oil, balsamic vinegar, blue cheese dressing
19 Almonds (133 kcal)
9 Macadamia Nuts (135 kcal)
Protein Shake (130 kcal)
12 oz. Steak (705 kcal)

Total = 2103 calories


Notes:
10:35 - So, after yesterday's frustration with my morning weigh-in, I see the difference today with a 266.4 weigh-in. So, now I have twelve days to get myself down in the low-265 range, which should be doable. Also, that needs to be a baseline, so it can't be a case of weighing in one day at 265.2 and then the next day back up at 267. I need to maintain it, which probably means not going out again this weekend and instead just chilling, not eating too much, and getting my sleep. If I do that this weekend and next, I should make some really good progress by day 30, which is Tuesday, March 12.

Like I mentioned yesterday, I know I'm making progress. I can see it in the mirror. It's just a question of giving the scale time to catch up.

I'm a little disappointed I'm going to the late class today, because I really like the WOD in the regular class. But, oh well. The journey is the important thing - the day to day consistency with diet, sleep, showing up for the workouts, and logging everything here in the journal.

4:55 pm: Getting hungry and I'm still 2 1/2 hours from workout time. Going for the nuts - almonds and macadamia.

2.27.2013 - Day 17 of 90

268.0

WOD:
AMRAP 20 Minutes
30 KB Swings (#53)
300m Run
30 Pushups (knees)
150m Run
30 weighted lunges (#25)

2 rounds + 16 KB swings

Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Protein Shake (130 kcal)
Chicken Thigh, Fried (250 kcal)

Total = 1380 calories


Notes:
1:49 pm: I have to admit I was a little annoyed by the weigh-in this morning. I mean, what exactly do I have to do here? I ate less than 2000 calories yesterday and STILL weighed in heavier. But, I have to keep in mind that this is how it worked last time. While the progress at times seems miniscule when looking at the scale, the scale is only one measurement and it will eventually catch up with the rest of the progress I'm making.

It's also worth noting that in reality, I was only super-duper focused on the diet for maybe 6-8 months out of the first 18 months of CF, and this is the period where I made all the progress.

Big time metcon tonight and I'm on target to work out Thursday and Friday as well, so I should see at least one measurement under 267 in the next few days. My 90-day goal is 15 pounds and to be on track with that, I should be trying to hit 265 by ~March 10 or so. On the other hand, it's important not to stress about short-term goals like that. I need to remember to respect the process that worked for me last time. 

8:46 pm: Pretty low on the calorie count today. I'm going to take some melatonin and try to go to sleep early. I'm not especially hungry, but if I stay up I'll eat at some point in the next two hours. 

2.26.2013 - Day 16 of 90, Push Press

267.4

WOD:
Push Press 
5 at 95
5 at 115
5 at 135
5 at 145
5 at 155
1 at 175

Food:
Protein Shake (200 kcal)
Salad (800 kcal) - mixed greens, cucs, peppers, cauliflower, broccoli, tomato, red onion, feta cheese, salmon, fake crab, tuna, olive oil, blue cheese dressing
Chicken Thigh, Fried (250 kcal)
Salad (400 kcal) - mixed greens, cucs, blueberries, red onion, apple, blackberries, blue cheese dressing

Total = 1650 kcal

Notes:
8:45 pm: After the Push Press, we tried for max box jumps, but I didn't participate. I don't even like doing the 24-inch box. I think there's just too much of me. It makes me nervous.


I've been thinking a lot lately about what it would be like to be light again, to feel light on my feet. It would be a hell of a thing. I could do things like muscle ups and HSPU's and probably double-unders too. But I guess I'll see where I'm at in 74 days.  

2.25.2013 - Day 15 of 90

268.6

WOD:
500m Row
10 Squat Cleans (#95)
15 Pullups (green band)
x3

24:24

Extra Credit:

3 X 5 Hang Power Cleans 



Food:
Protein Shake (200 kcal)
Salad (800 kcal) - mixed greens, cucs, peppers, cauliflower, broccoli, red onion, salami, egg, tuna, chicken breast, bacon bits, blue cheese dressing, olive oil
Protein Shake (130 kcal)
Chicken Thighs, Fried, 2 (500 kcal)
Yogurt Snack (400 kcal)

Total = 2030 kcal

Notes:

2.24.2013 - Day 14 of 90, Rest Day

268.6

Food:
Protein Shake (200 kcal)
Chili w/cheese (300 kcal)
Grande Mocha (260 kcal)
Banana Cake (200 kcal)
Pork Quesadilla (450 kcal)

Total = 1410 kcal

2.23.2013 - Day 13 of 90, Rest Day

267.4

Rest Day - No WOD

Food:
Protein Shake (200 kcal)
Chili w/cheese (350 kcal)
Almonds, Blackberries, Blueberries (150 kcal)
Chili w/cheese (350 kcal)
Ice Cream (400 kcal)
Italian Sausage w/bun (500 kcal)
Cheeseburgers, 2 (720 kcal)
Fries, 2 (460 kcal)
Drinks, 6 (384 kcal)

Total = 3514 kcal

2.22.2013 - Day 12 of 90

267.8

WOD:
1. Front Squats
5 X1 work to a heavy
#235

2. Work to a heavy Clean & Jerk
#175

3. Metcon
AMRAP 6 minutes
5 Hang Cleans (#135)
10 Pike Pushups
90 Single Skips

Almost three rounds - made it to 60 skips on the last round

then

AMRAP 4 minutes
10 S20 (Shoulder to Overhead)
10 Burpees (lateral to the bar)


1 full round plus 2 S2O


90-Day Challenge:
Nothing
Food:
Protein Shake (200 kcal)
Salad (800 kcal)
Protein Shake (130 kcal)
Banana (80 kcal)
Chili, no beans, 1 cup (300 kcal)
3 eggs with cheese (500 kcal)
Italian Sausage, 1 1/2 links (260 kcal)


Total = 2270 kcal

Notes:

2.21.2013 - Day 11 of 90, Rest Day

267.2

WOD:
Rest Day today, but here is what I'm missing.

Push Jerk
1-1-1-1-1-1

then

Max double-unders in 2 minutes.


90-Day Challenge:


Food:
Protein Shake (200 kcal)
Banana (80 kcal)
Salad (800 kcal)
Pork Ribs, 7 (500 kcal) 
Paleo Chili, small samples (50 kcal)

Total = 1630

Notes:
9:10 am: I have a networking event to attend after work and therefore won't make it in for the WOD. Looks like they're just doing strength today, which ordinarily I wouldn't want to miss, but right now metcons are the priority. I may go in and try to do a row today. Something like 6 X 250, as I said in yesterday's post. Right now, my row is falling apart right around 200m, so I think some sprints in that range should help.

I need to keep the calories under control this weekend. Last weekend, I did okay, but not great. On Friday night, I had a cheat meal and then followed that up with pizza and wings, which really wasn't necessary. What I may do instead this time is simply go to bed early on Friday night, keep things on track on Saturday during the day, and then have a cheat meal on Saturday night, and then back on plan on Sunday - maybe some ice cream on Sunday night.

If I go to bed early on Friday night, and I don't get backed up or anything, then I should have a morning weigh-in under 267.0, particularly if I go in and row tonight and get a good metcon tomorrow night. 

8:45 pm:  So, no metcon tonight. I tried to get the networking thing, but didn't make it in time.

2.20.2013 - Day 10 of 90, Nancy

269.2

WOD:
"Nancy"
400m Row
15 Overhead Squats (#65)
X5

16:31

Row Splits:
1:39
1:49
1:50
1:46
1:48

90-Day Challenge:

Nothing



Food:
Protein Shake (200 kcal)
Salad (800 kcal) - mixed greens, cucumber, beets, jalapenos, peppers, ham, tuna, salami, chicken breast, bacon, olive oil, blue cheese dressing
Banana (80 kcal)
Protein Shake (130 kcal)
Pork Chop (250 kcal)
Broccoli (60 kcal)

Total = 1520 kcal

Notes:
1:30 pm: Not really looking forward to Nancy tonight, but I think it'll be fine. I'll try to row instead of run.

9:43 pm: Nancy went reasonably well tonight. The OHS were all unbroken. On the rows, I had a tendency to start strong and then lose it around the 200m range. Tomorrow, I'm planning to miss the WOD (whatever it is), but I may come in late and get a row in. Maybe something like 6 X 250m?

I see from my total above that my food consumption is fairly low today. I wonder if I'm massively underestimating my salads at lunch? But even if you add another 400 calories, I'm still pretty low today. I think I'll go to bed early and try to get up early. Who knows, maybe I'll even do some squats in the morning. 

2.19.2013 - Day 9 of 90, Heavy Squat Clean

269.2

WOD:
1. 20 minutes to build to a heavy squat clean

#185

2. 3 Plank Holds 30 - 48 Secs

3. V-Ups 3 X 10



90-Day Challenge:

Nothing

Food:
Protein Shake (200 kcal)
Salad (800 kcal) - mixed greens, cucumber, peppers, carrots, beats, onion, fake crab, salami, ham, egg, blue cheese dressing
Salad (800 kcal)
Yogurt Snack (400 kcal) - Greek Yogurt, walnuts, blueberries, strawberries, honey

Total = 2200 kcal

Notes:

2.20.2013 1:27 pm: Just a quick note on this post for future reference that something gave me an upset stomach last night. I woke up around 2 or 3 in the morning and took a pepto bismol. I think it's too much roughage - lettuce and such in the salads and maybe the blueberries, which I believe are fairly fibrous.

2.18.2013 - Day 8 of 90, Angie - lite

269.2

WOD:
"Angie" - lite

45 Pull-Ups (Green Band)
60 Pushups (knees)
60 Situps
60 Air Squats

22:01

90-Day Challenge:

None


Food:
Protein Shake (200 kcal)
Almonds & Macadamia Nuts (200 kcal)
Salad (800 kcal)
Banana (80 kcal)
Protein Shake (130 kcal)
Salad (800 kcal) - cucumber, blackberries, blueberries, mixed greens, pork rib meat, blue cheese dressing

Total = 2210 kcal

Notes:
11:22 am: I did really well last week. I let things slide a bit on the weekend, especially last night, but overall it wasn't too bad. Basically, I just had the two cheat meals and then the ice cream last night. The weird thing is that the ice cream cravings are really staying under control. If I can, I'll try to get some dark chocolate this week, hopefully tonight, and that should help even more. Just have to stay focused and stick to the plan, and it should all work out fine.

I'm looking forward to Angie tonight. I'll use the green band for the pullups and I'm sure a lot of the pushups will be on my knees, but it's really a great all around workout that hits pretty much every muscle in your body. So yay for that. I'll try to do a 2K row as well for the 90-day goal.

12:25 pm: Salad at lunch was a bit too much. Now I'm feeling a little weighed down and bloated. 

9:32 pm: Going to bed early tonight. Angie wound up being Angie-lite today, mainly because we were told to do everything in sequence, as opposed to simply getting it done however you can do it. On the pullups, I felt like my arms were going to jerk out of their sockets and so I quit at 45. 

2.17.2013 - Day 7 of 90, Rest Day

268.8


WOD:
None

90-Day Challenge:
None

Food:
Protein Shake (200 kcal) 
Americano with 1/2 (130 kcal)
Almonds, Macadamia Nuts, Blackberries (400 kcal)
Chicken Sausage (130 kcal)
Yogurt Snack (300 kcal) - Greek Yogurt, honey, walnuts, blackberries, strawberries, blueberries
Spare Ribs, 5, (320 kcal)
Ice Cream (400 kcal)

Total =  1880 kcal

Notes:

9:40 pm: I bought some pre-seasoned ribs at Costco. There's probably a little sugar in the rub, but I don't think it's that bad. I'm cooking them without sauce, which has all kinds of sugar in it.Still, 320 calories seems awfully low. Then, I had some ice cream and I'm just swagging it at 400 calories. Still, my total for the day is low enough that I have some buffer.

2.16.2013 - Day 6 of 90, 5K Row

267.8

WOD:
None

90-Day Challenge:

5K Row

~26 minutes

Food:
Protein Shake (200 kcal)
Banana (105 kcal)
2 eggs (160 kcal)
Americano with 1/2 (30 kcal)
Almonds, Blackberries, Macadamia Nuts (400 kcal)
Protein Shake (130 kcal)
Pork Cutlet (435 kcal)
Sausage Chili, 1 cup (400 kcal)
Sausage Sandwich (500 kcal) 
8 wings w/ranch

Total = 2360


Notes:

2.15.2013 - Day 5 of 90

267.6

WOD:
5 Rounds
500m Row
15 Deadlifts (#205)

18:12

90-Day Challenge:

Nothing

Food:
Protein Shake (200 kcal)
Salad (750 kcal) - lettuce, mixed greens, broccoli, cucumber, cauliflower, peppers, radishes, beats, jalapenos, ham, salami, salmon, feta cheese, olive oil, blue cheese, balsamic vinegar
Protein Shake (130 kcal)
Rockfish (300 kcal)
Banana (105 kcal)
Sausage Sandwich (600 kcal)
pepperoni pizza, 1 slice (310 kcal)
10 chicken wings (500 kcal)

Total = 2895 kcal


Notes:
10:26 am: Morning weigh-in was either 267.6 or 267.8. I did it three times and got the same result but for some reason I can't remember which one it was. In the big picture, it doesn't really matter that much, but all the same I'll have to start writing that down immediately.

I have an idea for next week. This weekend, on Sunday, I'll cook up some chicken breast and flank steak, chop them up, and put them in little 1 oz baggies. The idea is to give myself little protein snacks a couple of times each day. The tradeoff is that my salads will need to be not quite so large. I've made good progress this week. I think making this tweak to the program will help even more by constantly giving my body fuel as it's needed, but not too much at any one time. 

 

2.14.2013 - Day 4 of 90, Rest Day

268.6

WOD:
3 sets NFT
10-12 Chest to Bar Pullups
20-30 second L-Hold
25-40 DU

then

Strict Press
5-5-5-5-5


90-Day Challenge:

Nothing. I'm going to reset the squats part of the challenge.

Food:
Protein Shake (200 kcal)
Salad (800 kcal)
15 Almonds (95 kcal)
7 Macadamia nuts (100 kcal)
Rockfish, fried in butter, 272 gms (350 kcal)
Broccoli (64 kcal)
Yogurt Snack (300 kcal) - Greek Yogurt, honey, blueberries, strawberries, blackberries

Total = 1909


Notes:
9:17 am: Morning weigh-in had a number of readings - 267.4, 268.0, 268.6, and 268.6. I should start making a habit of weighing myself multiple times each morning and going with the highest reading. The scale is obviously only accurrate to within about a pound to a pound and a half. The point is to use the same process each time. I'm confident right now that I'll be at or near 262.0 by the end of next week, which is where I was reading in late summer/early fall. I should notice my clothes fitting better at that point.

6:11 pm: Canceled my class due to work. Hoping to get in a row while the power hour people are working out. I'll have to see if they're using the rowers. A good 5K row and 300 Air Squats would be a decent enough workout. I'll see what happens. Thinking about sex again. That's a good thing. 

9:05 pm: Just didn't have it in me to do the row or the air squats. I'll try to get workout in this weekend I guess. 

9:31 pm: Ice cream craving is hitting. Getting some fruit and yogurt. 

2.13.2013 - Day 3 of 90, Fight Gone Bad

268.6

WOD:
Fight Gone Bad
3 Rounds - 1 minute per station
Wallballs (#20)
SDLHP (#75)
Box Jumps
Push Press (#75)
Row (Calories)
Rest

Score 207

Round 1
20
10
14
15
12


Round 2
 20
10
14
15
12

Round 3
18
11
12
17
8


90-Day Challenge:

Nothing

Food:
Protein Shake (200 kcal)
Salad (950 kcal)
Protein Shake (130 kcal)
Paleo Fried Chicken Thigh (250 kcal) 
Salmon (400 kcal)
Greek Yogurt snack (250 kcal) - includes honey, blackberries, blueberries, walnuts

Total = 2180 kcal

Notes:
1:10 pm: I upped the calories for my salad again today, basically because it's heavier. It's gotten heavier each day, but there's nothing in there that's off plan.

Today is Fight Gone Bad, which I think is easily the best WOD for metabolic conditioning. I think it would make sense to do this WOD once a week or so, but I don't make the rules.

1:53 pm: That salad was a bit too much I think. I'm feeling a little slow and weighed down right now. That feeling should pass in an hour or so. Also, I should skip the nuts this afternoon. Hopefully tomorrow I remember this.

FGB at 6:00 pm. Need to leave by 4:50.

Thinking about sex A LOT more the last few days since the diet switch. I think it's the diet, plus the testosterone supplementation, plus the increased workout regimen, plus improved sleep. Also, my date with Tracy was on Friday and then I met up with Christina on Saturday, and those interactions may have stimulated parts of my brain that had gone into hibernation. 

2.12.2013 - Day 2 of 90

268.6

WOD:
1. 5 rounds
Squat Hang Clean + Squat Clean
95-135-155-155-155

2. 2 rounds
30 Wallballs (#16)
30 Situps

6:57

90-Day Challenge:
150 Air Squats
1500m Row

Food:
Protein Shake (200 kcal)
Salad (850 kcal)
20 Almonds (140 kcal)
7 Macadamia Nuts (112 kcal)
Protein Shake (130 kcal)
2 Paleo Fried Chicken Thighs (500 kcal)

Total = 1932 kcal


Notes:
12:05 pm: Today's salad was heavier than yesterday's, so I'm giving it a value of 850 kcal. Totally forgot to do my squats this morning so I will need to make this up tonight along with hopefully a 1400m row. 

9:40 pm: Good workout. Tomorrow is Fight Gone Bad.

2.11.2013 - Day 1 of 90

270.2 - wow!

WOD:
Cindy
AMRAP 20 Minutes
5 Pull-Ups
10 Push-Ups
15 Air Squats

Goal: 8 rounds 
Actual: 10 rounds

scaling: green band on the pull-ups. Pushups starting in round 3 were on the knees. 

90-Day Challenge:
100 Air Squats
600m Row


Food:
Protein Shake (200 kcal)
Salad (800 kcal)
25 almonds (175 kcal)
18 macadamia nuts (342 kcal)
Protein Shake (130 kcal)
Salmon (400 kcal) 
Apple (95 kcal)
Blueberries (60 kcal)
Fried Chicken thigh, 1/2 (150 kcal)
Total = 2352

Notes:
9:20 am: Body weight just as bad, if not worse, than I thought it was. No wonder my WODs have been suffering so much lately and my clothes don't fit anymore.

10:22 am: Just got in the office. I'll push hard for the next hour or so and then go get a salad. Need to leave the office by 4:55 pm to make the 6:00 pm WOD. I'm actually on the waitlist though so may not be able to work out. They've always let me in in the past though, so probably not an issue.

My baseline for the fall was 262.0 pounds. It's probably poisonous thinking to achieving my goals, but I'm already thinking about how quickly I can get myself back down there.

Very difficult to keep my mind on work when I've shifted focus to this. This will be a challenge to keep myself on track on both diet/fitness and work. I need to remember that if I don't perform at work, I'll find myself out of a job and then I won't be able to pay for CrossFit or the better quality food that I need to be eating.

12:20 pm: Salad at lunch with mixed greens, tomato, cucumber, broccoli, cauliflower, greek olives, squash (tiny amount), brussel sprout, ham, salami, tuna, chicken, olive oil, balsamic vinegar.

I found this salad calorie counter here: http://www.fitnessmagazine.com/recipes/build-a-salad/ and the result was 670 calories. I'm guessing this is low since there were things in my salad that didn't make it in to the calorie counter and since I don't have a good handle on portion sizes and no way to weigh the components. Therefore I'm estimating high in my calorie count above and putting in 800 kcal. But, for all I know, that could be low as well. It probably isn't super low though and my daily goal of staying under 2200 assumes a significant margin of error anyway.

2:15 pm: I'm already getting hungry. That salad couldn't have been too many calories.

2:30 pm: Just found this article here http://www.ironmanmagazine.com/chrysin-a-new-t-booster/ which suggests that one make sure magnesium levels are sufficient. There was a study comparing three groups and the two that supplemented had the highest testosterone. Suggested supplementation is 500 - 900 mg per day, but not all at once or you will get diarrhea.

8:15 pm: I'm significantly under my calorie allowance for the day. By the way, I had no idea that Macadamia nuts were so calorie packed. Gotta be careful with those.

Not too bad on Cindy today.  Looks like the last time I did it was in 2010. I did it twice that year. One time I got 12 rounds and the other 11 1/3. My notes say it was the pushups that slowed me down.

90-Day Challenge

Tomorrow is day 1 of my 90-day challenge. Mon 2/11 thru Sat 5/11. Hopefully I stick with this and see it through. Over the next few days, I'll weigh myself in the morning and establish a baseline. The goal is to drop 15 pounds off of that baseline during the period of the challenge. This should at least help with making my clothes fit better. I'm really looking forward to that.

Also, for each 30-day period, I'll set some goals for a couple of different movements. 

2/11 - 3/12

10,000 Air Squats or 333.33 per day
30,000m Row or 1,000m per day

I don't necessarily need to do this stuff every day, but if I don't peck away at it, it'll be tough to meet the goal. The row is going to be the tough one, logistically more than anything else. The best thing to do will be to try and get in a couple of 5K rows. If I can do that, it will be much easier to get the work in. The air squats aren't as tough. It's reasonably easy to get in 300 air squats in a day. Also, if I go to LA Fitness or something on an off day and do back squats, I'll probably come up with some sort of conversion - 2 to 1 or 3 to 1, depending on what seems reasonable based on the amount of the load.

I don't know yet what the movements will be for the other 30-day periods. I'll have to figure that one out.

2.10.2013 - Food Log and thoughts on the next 90 days

Just trying to keep track of my food for today:

Protein Shake (200 kcal)
Paleo Fried Chicken, Thighs, 2 (500kcal)
Americano with 1/2 (50 kcal)
Non-Paleo Fried Chicken, Thighs, 2 (500 kcal)
Brocolli (50 kcal)
Ice Cream (350 kcal)
Hot Chocolate (175 kcal)

Total = 1825 kcal


A couple of years ago, I figured out that I should try to keep my calories for the day under ~2200 per day, even on days that I work out. I used the standard formula for calculating RMR, which is:

(RMR) = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) + (6.8 x age in years)
  
I'm guessing the number seemed so high that I lowered it. Plus, there's an assumption that my calorie counting will have a significant margin of error to it. So, while I may estimate 2,000 kcal for the day, there's a good chance it actually turns out to be 2,500 or some such. 

Doing the formula today and assuming my weight is 262 pounds (I'm still afraid to look), I come up with a value of 2,900. This is how I got that:

RMR = 66 + (6.23 X 262) + (12.7 X 73) + (6.8 X 42)

2910.96 = 66 + 1632.26 + 927.1 + 285.6

So, I really should weigh myself tomorrow morning to validate this. Also, I should lower it slightly since I'm actually a tad bit under 73 inches tall. Plus, it's worth noting that in order to lose weight, one must consume fewer calories than are burned. 

Something I don't quite understand is why age is factored in the way it is. It's generally observed that people put on weight as they age. What this is saying is that in order to maintain your weight, you have to consume slightly more calories per year, 6.8 more each year to be exact. 

I suspect that 2,200 is still a good goal for a workout day. That's actually a lot of food and my own observation of myself is that my RMR is significantly lower than the average male. Also, as I mentioned above, there is significant error in calorie counting, so if I'm estimating 2,000 kcal in a day, it's entirely possible that I actually consumed 2,500. 

If I get back to working out 5 days per week, and I maintain diet discipline with maybe 2 cheat meals a week, I should be able to drop a little more than 1 pound per week. Again, I need to get back on that scale tomorrow morning. 

I ordered a food scale today from Amazon. So, that should help, at least when I'm home. 

May 12th is exactly 12 weeks from today. I think the goal that I should set is to lose 15 pounds by that date. I'll use my morning measurement from the next few days to determine my baseline. That means I start weighing myself again tomorrow morning. To meet that goal, I'm going to need to do some kind of workout every day. To be clear, that doesn't mean massively hard workouts every day. It just means I do SOMETHING every day. Maybe I should start a 30-day challenge of sorts, i.e. 300 air squats every day, which comes to 9,000 air squats. Or, I could set a goal like 10,000 air squats in 30 days and track my progress every day with a countdown. 

Here's an idea. In 30 days, do the following:

10,000 air squats (333)
1,500 lunges (50)
1,500 pushups (50)
1,000 pullups (33.33)
Row 15,000 (500)

That's probably way too much work. I doubt I could do that while also going to my regular workouts. It's an interesting idea though.

What if I just did this?

10,000 air squats
Row 30,000

Also, nothing done as part of a regular workout counts. 

There's a temptation to keep adding on, but again, if I'm doing regular workouts, that's less realistic.

2.9.2013 - Update

I'm afraid to do a weigh in. There's a challenge starting in a week that looks interesting, but it requires an initial weigh-in and pictures and I'm just not sure I want to do that, especially publicly, as I believe we all track our activities online. On the other hand, the peer pressure could do me some good.

Last week, I worked out all five days after having missed the previous week entirely. Here are the workouts:

Monday 2/4/2013

WallBalls
40-35-20-15-10

Muscle-ups
12-9-6-3-1

What I actually did was nothing like this workout. I did some abbreviated sequence of wallballs using #16 and then I fooled around with the muscle-up transitions between rounds. The transitions alone were enough to wear me out, so this wasn't easy.
 
Tuesday 2/5/2013

Front Squats
3-3-3-3-3
4 sets at #135

3 X 400m run with max HSPU's after each lap

I did one wall walk after each lap

Wednesday 2/6/2013

5 Rounds:
10 SDLHP (95#/65#)
12 Hang Power Clean  (95#/65#)
15 Burpees

I did not do the RX sequence, though I did do the RX weight.I was surprised at how hard this was. I guess when you think about it, a SDLHP is pretty similar to a snatch in terms of energy expenditure, This workout really wore me out. The cleans were super heavy for some reason, probably because they came after the SDLHP. For the sumos and cleans, I did 7 or 8 each round. For the burpees I did 5-7 each round.

Thursday 2/7/2013

Build to a heavy split jerk
I got up to #185 and didn't push it past that.

Friday 2/8/2013

AMRAP 17 min:
15 KB swings (53#/35#)
12 Toes to Bar
9 Hand-Release Push-Ups

Another hard metcon. I scaled the KB to #44 and the TTB's became KTE's. Nothing left in my shoulders at the end - I felt very, very weak. I think I got through 6 2/3 rounds.

Weekly Wrap

Good job getting to CF every day (weekday) this week, but man not a lot of energy in those workouts. The two main issues there, I believe, are diet and body weight. My diet during the day at work is lacking. It hasn't been god awful or anything, but I'm not hitting the salad bar enough. Wednesday, for instance, I got a burrito and had the corn chips with it, and then on Thursday I had this awful, awful Taco Salad that just ripped me apart. I really felt horrible that entire afternoon. 

I should note last week's sleep patterns. Generally, I did a good job getting myself to sleep last week. But, I took a lot of melatonin at night and I also took some over the counter sleeping pills - diphenhydramine  - which I feel did a great job knocking me out, but towards the end of the week I started wondering if they were affecting my energy level at CrossFit. My instinct is to say no, the problem is simply that I'm older and heavier and I don't have an optimal diet. 

Next Week

I won't push myself to weigh-in quite yet, but I will try to record my food and my workouts next week along with whatever time I'm turning out the light at night.