On day 20 and at this point the food selection process is getting a lot easier. I'm finding that when in the store I'm picking up items and looking at the labels quite a bit more. It's pretty comical. I'm sticking to a lot of good vegetables and away from grains (I have the occasional piece of bread though).
WODs have been solid when I've been going. In San Fran this week and it didn't happen there but I did get into the box today. The WOD was Joshie:
3 rounds for time
21 right arm 40# dumbbell snatches
21 pulls ups (with high knee hold before starting and when finishing)
21 left arm 40# dumbbell snatches
21 pulls ups (same as above)
I made it through 2 rounds and 5 right arm snatches in 30 minutes using the black band. Did decide with Coach Ryan that it's time to progress to the next band which is a combination of green and blue or green and red. I'm looking at the schedule to see if anyone signed up for the 6:30 class and if so I'll head back in for a 2nd workout. Need to get in some rowing. If no one goes I'll go to the rec center and get on the bike or elliptical for 30 minutes or so. ONly have 20 more days and need to take advantage of the extra time.
Thursday, June 23, 2011
Friday, June 17, 2011
Day 14
Last few days have been rough on the food front. Traveling does not make it easy to stay on target with eating like I should. WODs are next to impossible to get in also.
I did make it to the box for a workut tonight. We did the Regional WOD number 6 consisting of:
20 calori row (i did this in about 42 seconds)
30 burpees (always a killer for me but I am very proud to say I did 30 true pushups this round and zero on my knees. I am getting better at pushups.)
40 ground to overhead (Rx was 45# db and I did 35# which took a lot out of me)
50 toes to bar (I ended up doing knees to elbows to start and then just literally as high as I could get them)
100 foot lunge with 45# plate (Rx) I did 25 for only half way then hit the wall at which point I sid the rest of the lunge without a plate.
150 foot sprint
Needless to say this completely wrecked me. I can definitely feel it when I miss so many days of training. Tomorrow is a new day so I will hit it again and given I will be in San Fran next Mon through Wed I will make sure to at least get one day in at LaLanne's.
I did make it to the box for a workut tonight. We did the Regional WOD number 6 consisting of:
20 calori row (i did this in about 42 seconds)
30 burpees (always a killer for me but I am very proud to say I did 30 true pushups this round and zero on my knees. I am getting better at pushups.)
40 ground to overhead (Rx was 45# db and I did 35# which took a lot out of me)
50 toes to bar (I ended up doing knees to elbows to start and then just literally as high as I could get them)
100 foot lunge with 45# plate (Rx) I did 25 for only half way then hit the wall at which point I sid the rest of the lunge without a plate.
150 foot sprint
Needless to say this completely wrecked me. I can definitely feel it when I miss so many days of training. Tomorrow is a new day so I will hit it again and given I will be in San Fran next Mon through Wed I will make sure to at least get one day in at LaLanne's.
Monday, June 13, 2011
Day 9 and 10
Day 9 was a day of yard work at the house. I tore down the old playground as my WOD. Carting that back and forth from the backyard to the front was not easy and gave me a nice little workout. Meals for day 9 were easy to put together and I got back on track.
Day 10 started with a 6:15 am WOD. The WOD was:
5 tire flips (390# tire)
Jump through (essentially jump into center of tire and then out)
100 meter sprint
5 tire flips (390# tire)
Jump through
I did it all in 1:03. I felt pretty happy about that but really hoped to break 1 minute.
Headed to Austin tonight for 2 days then on to NJ. I do have my gear and plan to get a workout in at least tomorrow night. Need to find one I can do in the room and little hotel gym. I'll most likely burn myself out on pushups. That's the 2nd big area that I need to work on.
I bought a handful of Paleo Kits off of the internet. They are zone compatible (essentially 3 to 4 blocks across the board). This will give me an option for snacks at least when traveling.
Day 10 started with a 6:15 am WOD. The WOD was:
5 tire flips (390# tire)
Jump through (essentially jump into center of tire and then out)
100 meter sprint
5 tire flips (390# tire)
Jump through
I did it all in 1:03. I felt pretty happy about that but really hoped to break 1 minute.
Headed to Austin tonight for 2 days then on to NJ. I do have my gear and plan to get a workout in at least tomorrow night. Need to find one I can do in the room and little hotel gym. I'll most likely burn myself out on pushups. That's the 2nd big area that I need to work on.
I bought a handful of Paleo Kits off of the internet. They are zone compatible (essentially 3 to 4 blocks across the board). This will give me an option for snacks at least when traveling.
Saturday, June 11, 2011
Day 7 bleeds into Day 8
Day 7 was nice and solid. Getting really used to the diet overall and I'm feeling great. Recovery is definitely improving. Looking forward to Day 8 which is when I am volunteering for the Reebok Games. I'm also planning the afternoon / evening as my cheat for the week.
Day 8
Breakfast was solid:
3 Eggs
Onions & Mushrooms
Salsa
Avocado
Coffee
Rest of the meals were not good at all. I went to the Games and checked in and bypassed lunch entirely. I did stop for a break and had some beef jerky and a zone bar. Was able to catch the last 2 men's heats which was a killer workout:
100 pullups (most guys tore their hands bigtime)
100 KB swings (1.5 pood minimum it looked like)
100 double unders
100 OHS @ 95 lbs
It was awesome watching the competition and at least cheering Ryan L. (main Coach and owner of Crossfit Parker which is my box) on. Sweet time overall and I'm looking forward to a handful of WODs coming up this week. Will definitely get my own WOD on tomorrow at home while I'm doing some much needed yard work (and tearing down the old playset).
Day 8
Breakfast was solid:
3 Eggs
Onions & Mushrooms
Salsa
Avocado
Coffee
Rest of the meals were not good at all. I went to the Games and checked in and bypassed lunch entirely. I did stop for a break and had some beef jerky and a zone bar. Was able to catch the last 2 men's heats which was a killer workout:
100 pullups (most guys tore their hands bigtime)
100 KB swings (1.5 pood minimum it looked like)
100 double unders
100 OHS @ 95 lbs
It was awesome watching the competition and at least cheering Ryan L. (main Coach and owner of Crossfit Parker which is my box) on. Sweet time overall and I'm looking forward to a handful of WODs coming up this week. Will definitely get my own WOD on tomorrow at home while I'm doing some much needed yard work (and tearing down the old playset).
Thursday, June 9, 2011
Day 6
Day 6 was pretty good. Diet was solid. On course with my blocks (total of 23 allowed) except for my mid morning snack which I totally skipped. Just got too bogged down in work and went right through it.
WOD was good tonight. We did Moore:
AMRAP in 20 minutes
Rope climb
400m run
HSPU (I did pushups with my knees up on a 22" box)
I made it through 4 rounds and attempted rope climb three times on last round. Coach Scott made me start with my back on the floor and pull up with my arms and then climb the rope since it's only 2 pulls for me to get to the top. Climbing rope is one thing that I excel at.
Diet is starting to kick in nicely. I'm able to put the right number of protein and carb blocks together but the fat blocks make it a little difficult. I'm digging dinners of a good block of protein and a ton of vegetables. Playing with a bunch of spices to keep it from getting monotonous.
Still happy with how things are moving. No WOD tomorrow scheduled so I'll go the route of running and pushups / pullups on my own. Need to keep the intensity going.
WOD was good tonight. We did Moore:
AMRAP in 20 minutes
Rope climb
400m run
HSPU (I did pushups with my knees up on a 22" box)
I made it through 4 rounds and attempted rope climb three times on last round. Coach Scott made me start with my back on the floor and pull up with my arms and then climb the rope since it's only 2 pulls for me to get to the top. Climbing rope is one thing that I excel at.
Diet is starting to kick in nicely. I'm able to put the right number of protein and carb blocks together but the fat blocks make it a little difficult. I'm digging dinners of a good block of protein and a ton of vegetables. Playing with a bunch of spices to keep it from getting monotonous.
Still happy with how things are moving. No WOD tomorrow scheduled so I'll go the route of running and pushups / pullups on my own. Need to keep the intensity going.
Wednesday, June 8, 2011
Day 5
Day 5 of the 40 day challenge is almost over. Spent today traveling for the most part. Up at 3:30 my time and on to San Fran for a meeting. Meetings that were supposed to be setup tomorrow in same location (Cupertino) did not materialize so I hopped an early flight home to save the company a hotel room (flight was quite expensive though).
Zero exercise today which I'm good with considering the progress I've seen. Still have the motivation and tomorrow is a solid workout:
20 min AMRAP
Rope Ascent
400m
Max HSPU (I'll do regular pushups)
Diet was difficult today. Did learn that I need to take enough for a meal or two with me when I travel for cases like this.
Breakfast:
4 oz pork chop
Apple
Almonds
Snack:
Zone Bar (yuck)
Latte
Lunch (at HP cafeteria):
Chicken breast
Vegetables
Tea
Snack:
Almonds
Latte
Dinner:
Bag of beef jerky on plane
Almonds
Snack:
2 cups milk
Apple
I'll have to add up my points but this is most likely a 20 point day (if lucky). Will hit the WOD hard tomorrow night at the 6:30 class.
Zero exercise today which I'm good with considering the progress I've seen. Still have the motivation and tomorrow is a solid workout:
20 min AMRAP
Rope Ascent
400m
Max HSPU (I'll do regular pushups)
Diet was difficult today. Did learn that I need to take enough for a meal or two with me when I travel for cases like this.
Breakfast:
4 oz pork chop
Apple
Almonds
Snack:
Zone Bar (yuck)
Latte
Lunch (at HP cafeteria):
Chicken breast
Vegetables
Tea
Snack:
Almonds
Latte
Dinner:
Bag of beef jerky on plane
Almonds
Snack:
2 cups milk
Apple
I'll have to add up my points but this is most likely a 20 point day (if lucky). Will hit the WOD hard tomorrow night at the 6:30 class.
Tuesday, June 7, 2011
Day 4
Day 4 is all good so far. Energy is good and I feel great. I haven't "cheated" at all and have kept the cravings under control.
Breakfast:
3 eggs
Cheese and Salsa
Banana
Snack:
Beef Jerky
Nuts
Banana
Still quite floored about the quantity of food that I am consuming but I did hop on the scale this morning and noticed a 3 pound difference. 3 pounds over 3 days is a pretty solid signal that things are working. Water intake is high but it's keeping me full and keeping me away from trying to snack.
Today's WOD is going to be fun. I'm hitting the 6:30 pm class tonight.
Tabata Something Else
20 seconds of work, 10 seconds of rest, 4 minutes each exercise. Count points.
Lunch consisted of:
Can of Tuna
Almonds
Romaine Lettuce (a lot of it)
Easily got my 5 blocks of protein and fat but the carbs are a little light. Key learning point today is that while tuna does have a lot of protein it is extremely bland. Desperately need to add some flavoring next time. Need to really think about it.
Breakfast:
3 eggs
Cheese and Salsa
Banana
Snack:
Beef Jerky
Nuts
Banana
Still quite floored about the quantity of food that I am consuming but I did hop on the scale this morning and noticed a 3 pound difference. 3 pounds over 3 days is a pretty solid signal that things are working. Water intake is high but it's keeping me full and keeping me away from trying to snack.
Today's WOD is going to be fun. I'm hitting the 6:30 pm class tonight.
Tabata Something Else
20 seconds of work, 10 seconds of rest, 4 minutes each exercise. Count points.
- pull-ups
- push-ups
- sit-ups
- air squats
Lunch consisted of:
Can of Tuna
Almonds
Romaine Lettuce (a lot of it)
Easily got my 5 blocks of protein and fat but the carbs are a little light. Key learning point today is that while tuna does have a lot of protein it is extremely bland. Desperately need to add some flavoring next time. Need to really think about it.
Monday, June 6, 2011
Day 3
A really interesting WOD lined up today:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
Sunday, June 5, 2011
Day 2
Check in on day 2. Energy level is high. Still feel like I am eating a ton though. Weather is hot today. Should hit 95 today. I'm headed out with the girls for a few hours and when back will do a little workout:
2 rounds for time
Trail run behind house (~800m)
10 pullups
Need to consume a lot of water today. Going to be warm.
Picked up a great single serving of almond butter that is 1 block of protein and carbs and 8 blocks of fat. Was told to double fat.
Finished my mini home WOD in 18:15. The heat is killer.
2 rounds for time
Trail run behind house (~800m)
10 pullups
Need to consume a lot of water today. Going to be warm.
Picked up a great single serving of almond butter that is 1 block of protein and carbs and 8 blocks of fat. Was told to double fat.
Finished my mini home WOD in 18:15. The heat is killer.
Saturday, June 4, 2011
Day 1
Weigh in and measurement took place last night. Numbers were high like I expected.
319 lbs
27 1/2 body fat
Going strict zone and workouts for next 40 days. Comes out to roughhly 23 blocks for the first 2 weeks then we are going to re-evaluate.
Day 1 started nice and early. Made sure to get up by 7 to eat breakfast in prep for today's WOD. 5 blocks for breakfast is a lot of food. Milk plus 3 eggs plus some almonds. WOD was a team effort today. Team WODs are always a blast. Nothing like a little competition and the encouragement from the team is killer. We did a FGB style WOD:
Pullups
Ball slams
Row
Tire flips
Single arm KB swings
Points were allocated based on how you did thinngs (ie. 1/2 pt per assisted pullup to 2 points for dead hang pullup...). we all counted points but in all honesty we were way off. It was all about having fun.
I felt solid on pullups doing 30 total in the 3 rounds with the black band. Ball slams were a breeze with the 30 lb ball. Over the three rounds I did 20 (only did them for 2 rounds). Rowing was solid. We had 2 people row per round and I ended up rowing twice. I burned 27 calories dirst round and 21 the second round. Tire flips were fun as well as the KB swings.
These types of workouts are fun.
Back to the diet side I had a great 3 block snack of 3 cups of milk and some almonds. Lunch was a 5 oz ribeye with a ton of vegetables and even after that many I had to eat a piece of bread to get the carbs. Fnished up with an avocado. I am floored by how much food this is. Afternoon snack of cheese and an apple. Really hit the spot. Dinner is ribs and beans.
A key thing I learned this weekend is my wat intake is just not enough. I have been monitoring it today and I have been consuming what I need which by comparison to earlier is a ton more. I think this is why it has taken me so long for my triceps to recover. There is a great MWOD video where KS shows you how to check for fluid in the body by pressing on the leg. I recommend it ti everyone.
Lastly, not sure if it is the diet or not but I feel like I have a lot of energy. Going to hit the pullup bar heavy in the garage tomorrow and get sme running in.
Friday, June 3, 2011
Pre-40 Day Challenge "Jackie"
Drug myself out of bed early this morning for the 6:15 class. I'm typically not a fan of getting up early unless I'm headed to a flight but I will confess that the morning was beautiful and it was nice a peaceful in the box. Just 2 of us this morning with Coach Jon.
"Jackie" was the plan this morning to set a good baseline for the 40 day challenge. Part of the "score" to determine the winner is the time improvement so I'll see "Jackie" again in 40 days. :)
Jackie:
1000 m Row
50 Thrusters 45#
30 pullups
I felt pretty solid on the row. Time on the rower was very consistent to my normal times (4:04 for the 1000). Went over the the thruster and immediately had issues. We did a killer workout that I'm still recovering from on Wed (see below) and the pushups completely wrecked me. I ended up doing the thrusters in sets of 5 which was quite disappointing but I did get through them. Got to the pullups and started with a black band only. Pullups are one thing that I've been working on pretty heavily here at home with my own pullup bar and bands and rings. I felt pretty confident that I would be able to get through 30 that late in the workout with just the black band. Made it to 16 nice and smooth in sets of 3 to 5. Kipped a little bit when needed but stayed pretty smooth. Coach Jon did give me a "NO" on 3 or 4 which only drove me to keep pushing harder. When I got to 16 I just hit the wall and needed to add in a blue band. Sets of 2 to the end and at least another 4 or 5 that were called "NO." It's a bit heartbreaking to here "NO" that late in the day but I was glad Coach Jon was doing it. Afterwards he gave me a bit of a hard time about it and I just smiled and said "that when I am doing the WOD the last thing I want is for you or any of the other trainers to be my friend." He actually turned to me and said that my statement was by far the best attitude he has heard from anyone ever. At least I have that going for me.
Need to plan on consuming a few gallons of water today. Get the fish oil in and recover so that I can really make the next 40 days successful.
Weigh-in and tape measurements are tonight. I'll post the #'s to help me stay honest late tonight as a comment.
"Jackie" was the plan this morning to set a good baseline for the 40 day challenge. Part of the "score" to determine the winner is the time improvement so I'll see "Jackie" again in 40 days. :)
Jackie:
1000 m Row
50 Thrusters 45#
30 pullups
I felt pretty solid on the row. Time on the rower was very consistent to my normal times (4:04 for the 1000). Went over the the thruster and immediately had issues. We did a killer workout that I'm still recovering from on Wed (see below) and the pushups completely wrecked me. I ended up doing the thrusters in sets of 5 which was quite disappointing but I did get through them. Got to the pullups and started with a black band only. Pullups are one thing that I've been working on pretty heavily here at home with my own pullup bar and bands and rings. I felt pretty confident that I would be able to get through 30 that late in the workout with just the black band. Made it to 16 nice and smooth in sets of 3 to 5. Kipped a little bit when needed but stayed pretty smooth. Coach Jon did give me a "NO" on 3 or 4 which only drove me to keep pushing harder. When I got to 16 I just hit the wall and needed to add in a blue band. Sets of 2 to the end and at least another 4 or 5 that were called "NO." It's a bit heartbreaking to here "NO" that late in the day but I was glad Coach Jon was doing it. Afterwards he gave me a bit of a hard time about it and I just smiled and said "that when I am doing the WOD the last thing I want is for you or any of the other trainers to be my friend." He actually turned to me and said that my statement was by far the best attitude he has heard from anyone ever. At least I have that going for me.
Need to plan on consuming a few gallons of water today. Get the fish oil in and recover so that I can really make the next 40 days successful.
Weigh-in and tape measurements are tonight. I'll post the #'s to help me stay honest late tonight as a comment.
Thursday, June 2, 2011
Completely Wrecked
I was really looking forward to today's workout. 1x7 snatch squats. Essentially a power snatch and extremely deepsquat all in one. Warmup was solid and then I went to the bar. Try as I might I could barely get up 65# in a nice solid movement. Needless to say it was a complete failure of a WOD. I am up early tomorrow morning for Jackie as the benchmark for our 40 day challenge. Headed to bed soon.
The good thing is that I did some major form work. Video attached.
The good thing is that I did some major form work. Video attached.
Wednesday, June 1, 2011
Good start to June
Solid WOD today. Plan was 3 rounds for time of:
100m run
50 pushups
100m run
50 situps
100m run
50 squats
100m run
50 back extensions
Time limit was 30 minutes. Ended up with 1 round plus 100m run plus 25 pushups. Pushups all from knees. Quite surprised how much the movements took out of me for the run. Looking forward to the WOD tomorrow. Snatch 1 x 7. Looking forward to it.
100m run
50 pushups
100m run
50 situps
100m run
50 squats
100m run
50 back extensions
Time limit was 30 minutes. Ended up with 1 round plus 100m run plus 25 pushups. Pushups all from knees. Quite surprised how much the movements took out of me for the run. Looking forward to the WOD tomorrow. Snatch 1 x 7. Looking forward to it.
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