Diet Diet Diet!

Lost in all my posts recently has been my focus on my diet.  I have been making extra effort to eat more "clean" and I think it has been paying off.  I have felt better after workouts and have started to look better in the mirror.  Below is a typical day for me (meaning 4 out of 5 work days).

Drive in to work -  large protein shake, banana
10:30am             - 3 hard boiled eggs (only 1 yolk), apple, other seasonal fruit, fish oil
Noon                 -  Meat (usually left over from night before), veggie (usually steamed broccoli)
Mid-afternoon    -  Turkey deli meat, trail mix (cashews, dried bananas, dried pineapple..)
Post-workout     -  Recovery shake
Dinner                -  usually some type of meat (chicken most often), veggies (usually broccoli cause I'm boring)

That is everything.  My wife and I like to have fish once a week which is usually salmon or tilapia.  We also have steak once a week or so.  It is not nearly as boring as it looks.  She is a master chef (in my eyes at least) and somehow finds ways to spice it up a lot of the time.  Some of her recipes are here: http://digitalmustardkaren.blogspot.com/search/label/recipe .

I do cheat once or twice a week when I get really stressed and have a snickers or some other candy bar in there somewhere.  on the weekends I don't really stick to a schedule, it is more "eat when I'm hungry" and try to eat healthy.  I do drink beer (sometimes wayyyy too much).  But hey...that's what I enjoy and that is who I am.  I've greatly cut down on how often I drink and now go weeks without a beer without batting an eye.

Remember, the point in being healthy is to enjoy life...not make life feel constrained.  Make healthy choices, but do what you like as well.

Where to Buy Food?

Recently, as in the past 3 weeks, we discovered the Allentown Farmers Market.  Holy Crap.  What a treasure chest of deliciousness!  They have everything you need to eat healthy..and above all you can up the health by choosing local, grass fed products.  We recently made the choice to buy the more expensive, but equally more delicious, free range chicken products, and grass fed beef products.  You don't know what you've been missing.  They actually TASTE better.  I've been told they are more healthy too. WINNING! (is that played out yet?)

I'm sure you can find something similar near you!


Prediction for 12.4

Come on you didn't think you'd get through an entire post without talk of the Reebok crossfit open did you?

The only thing I'm sure of is pain.  Both because my neck is still screwed up, and because even when I'm completely unscathed...the workout hurts.  But because I must guess..my prediction is

8 min amrap
10 - 185lb Deadlift
20 - Wall Balls

This is based on the fact that there has been no squatting thus far.  I would not be surprised to see some kind of front squat, or full squat clean in this WOD either.  At least wall balls are supposed to have a squat in them.  We'll see at 8pm ET tonight!

Recent WOD's

Tuesday

25 min amrap (eek!)
50 ground to over head 45 lb plate (I did 20lb slamballs cause my neck hurt with the plate)
75 HRPU
100 Air Squats
125 calorie row

Score: 1 + 111

Monday

Rowed 10 1 minute intervals after doing 5 rep max back squat.  Stopped at 225 cause my neck started hurting.  Gotta get through this week without doing more damage!

No More Excuses for Eating like Crap

The Super Bowl ended the football season and it should end your excuse season too.  No more "but it's the holidays.."  and no more "but I'm going to a play-off party on Sunday.."  No mas.

We all use excuses for eating terribly at times.  I do it a lot.  I hit the vending machine at work like every day.  And although that snickers tastes amazing, I regret it 5 minutes later cause I know it's hurting me in my quest for a six pack.  Why do I make excuses...cause then it makes me feel better.  It makes me feel like I HAD to do it, like there was no other choice.

If you stop making excuses in your diet, it may filter down into other parts of your life.  No more excuses for wasting money, or keeping the house clean, or  not calling a good friend.  It will make an all around better you.

So stop making excuses.  February is the perfect time to start.  Nothing is going on in February worth celebrating.

So my tip for hte day is to write down EVERYTHING you eat.  From the piece of gum, to the big dinner you eat.  You'll be shocked at home much you end up eating in a day.  If you have a smart phone, then take a picture of everything. If you keep a blog, you can keep track like this.


Oh wait...there is Valentines day but I'm sure you can all find ways to "eat natural" that day (Don't take a picture of that).  ;-)

Saturday WOD

I did a lot on Saturday.  But I think I could have done more.

Regular WOD

25 - 225lb DL
800 meter run
1000 meter row

Time: 10:08 (pissed I didn't go sub-10)

Cash-out: 2 min amrap HRPU then 2 min amrap air squats
41 HRPU then 84 Air Squats - total: 125

Then

Wanted to figure out 1rm Clean.   NEW PR of 190!

Then

On the minute every minute for 10 minutes do 100m sprint

Can't say Can't

Today I wanted to quit crossfit.  Really.  For about 3 seconds during the workout I could not for the life of me figure out why I was doing it.  Then I got the 4th rep and those thoughts disappeared.  Let me explain...

I was in the middle of our workout which was 7 rounds of 7 front squats and 14 get out of the pools.  I am terrible at front squats.  I hate them more than any other weight movement.  So that is one mental stumbling block.  Stumbling block #2 was that the Rx weight was 165...I did 135.  So I'm already feeling weak.  Then on top of that, it is 6am and I haven't had a chance to wake up yet.  So my mind was just not prepared for this.  Which leads to this little mental battle in my head sometime around the 3rd or 4th round.

Angel: "You can do this, it's not that bad"
Devil: "you are so weak, why even do crossfit, you're never gonna win anything..what's the point you can't do it"
Angel:" come on you've done 3, only 4 more"
Devil: " You're not even half way through this round, just quit, no point in going on, You can't finish in a good time.  This time is going to be embarrassing for you."
Angel: "4.  Ok only 3 more to go"
Devil: *silent*

This battle rages on during really tough workouts.  How do I deal with it?  I don't know.  Really, I just keep moving.  I don't ignore it but I don't let it destroy me either.  I want to get into the mind of Froning or trainer Mike when they are in a tough workout.  Do they have negative thoughts?  My bet would be on "no".  

I have a feeling that the word "can't" just not in their vocabulary during workouts.  It's such a destructive word.  "I can't do a 30" box jump"  or "I can't lift that weight 20 times" .  If you plant the seed of failure it's going to grow into a disaster.  Whether you're running a 5k or doing the filthy 50, you just can't say the word can't.  I heard Stephanie from Crossfit LBC saying she hated hearing the word from people going through elements and she wanted to institute a penalty for saying it in relation to a workout.  I LOVE this idea so I'm going to try and run with it.

How to deal with the word can't

1.  Every time you say it you should penalize yourself.  For instance, if you say "I can't do 20 push-ups"  then guess what, you're penalty is 10 burpees after the WOD.  Make it known that the gym is a place for can's and not can'ts.  Call me out on this one if you hear me saying "can't"  I'll do the penalty until I eliminate this way of thinking.

2. Try to think positively.  If you're in the middle of a race, keep telling yourself you can run to that next telephone pole, it will seem less daunting.  Say things that build you up, not take you down.  Say "I'm going to push myself at 135 pounds" instead of "I can't do prescribed at 165 pounds".  They mean the same thing, but you mentally will be better off.

3.  Try to stay in the moment.  Don't look too far ahead.  If you're at rep #1  there is no point in thinking about rep#10.  Get each rep in.  Then look back at what you did.

WOD

Thursday
Had to do it in the company gym cause of social plans

800m Sprint (treadmill set at 10)
6 rounds of Tabata
35lb dumb-bell push press: 24-25-10-10-7-7=7
Sit-ups: 15-14-13-12-12-11 = 11
HRPU: 10-10-10-10-9-9 = 9

Worked up a great sweat so I'm just happy to get something in.


Friday

Strength: 2 front squats on the minute for 10 minutes at 75% weight.  (165 lbs)
WOD
7 rounds
7 front squats (135 lbs)
7 muscle ups (14 gotp)

Time: 19:49

Cash out:
20 Wall Climbers
Time: 4:40

My First Try at Motivating

So recently at work (I try not to say where I work..lets keep somethings private) I floated the idea of running a biggest loser contest.  It is something that was done here a few years ago, before I started at the workplace, and it seemed like there was some excitement around the plan.  I volunteered to run the contest since everyone says I have no more weight to lose...I do, but I wasn't going to argue with them.

So I've decided to try and be motivation for everyone and maybe..just maybe..I can impact their lives in a small but meaningful way.  Besides..I'm a former Biggest Loser Champion (See this article), so I should know everything about how to win..right?

Well, no.  But I do know a little so I'm trying.  Besides, I recently discovered that I want to learn to teach crossfit (someday, in maybe 2013) and this is a good test to see if I have what it takes to motivate.

Here are some tips that I mentioned in the first meeting.

1. Don't weigh yourself every day.   It's counterproductive.  At best you'll see minimal differences which COULD help motivate you, but more than likely you'll get discouraged by the small differences.  You'll start saying things like "but I ran 5 miles yesterday..how did I put ON weight".  It takes time for your body to adjust.  Weigh in once a week at most (per contest rules) and if you're not in a contest then do it once a month.

1. Drink Water.  Sports Drinks are terrible for you unless somehow you're sweating profusly for LONG periods of time.  You get plenty of "electrolytes" in your food every day.  Water, clear water with nothing in it is fantastic for you.  Half of your weight in ounces a day will be great.  Just expect to run to the rest room often.
2. Lift Weights. Although I'm trying to not sound like a paid spokesman for crossfit, I did have to tell everyone that weights are your friend.  Muscle increases metabolism and will make you feel better about yourself as your body tones up.  Even if you can't lose the last few pesky pounds, at least you'll love the way you look. People, especially those sans-penis, need to know that you won't turn into the some man beast because you lift weights for an hour a day...you need some un-natural form of enhancement (typically). (for fun click here)
3. Gain Accountability somehow.  That is what this blog was intended to do.  You notice there are no ads anywhere...but knowing there are readers keeps me motivated.  Put your weight online. That fear of judgement will keep you going.  It will be so nice to put your new weight on there in 8 weeks, while those nay-sayers are still trying to find a way off the couch.
4. Most importantly...Skinny does NOT mean healthy.  You've all seen the "heroin" look in models.  What part of that is appealing?  Being too thin is just as risky as being overweight (notice i didn't say obese).  Feeling like you can run a marathon, or pick up that bag of kitty litter, is great.  Soon that number on the scale won't matter at all.  You'll be able to judge your health by just how you feel.  And from experience...it's a great feeling.

Big Butts are great...if they are earned by working and not by eating.

WOD (I'm still putting my workouts here)

Strength: 10min to find 1RM Deadlift

NEW PR!  350lbs

WOD 

3 rounds

23 deadlifts (185#)

23 T2B

Time: 11:07

2 rounds

23 HRPU

23 Sit-ups

Time: 3:16

The Thrill of Competition

One thing I have taken away from the CrossFit competition I participated in is the community.  Sure, CrossFit bills itself as a community, but I always took that to mean the community of your own box.  But this community goes well beyond the box, to other boxes and other members of the crossfit community.  It is welcoming and there is always at least one common interest to talk about (crossfit) that can be the intro to any conversation.

Beyond the friendliness, there is also a universal hope that everyone who embraces crossfit as their sport succeeds.  During festivus, there were at least 2 occasions where I heard an increase in the crowd noise during one of my WOD's.  When I dropped to a knee during hte clean, the place went nuts trying to will me up to complete the movement.  It was kinda amazing actually to have people that were competing against me, rooting for me to succeed.  I truly appreciate that and gladly return the favor by yelling for others when they need a pick me up.

Now, do NOT confuse this with still wanting to win.  I may be cheering for you, but when it is my turn, you better believe that I am going to try and beat your score.  But, I think everyone in the competition wants to beat you when you're at your best, not when you fail at something.  If you are gonna win a crossfit comp, then you will truly have beaten the best that another competitor has to offer.

I should note here that this is not unique to CrossFit either.  The same universal hope for success can be found in lots of competitions, but I have only seen it in Crossfit, running races, and Triathlons.  Has anyone else seen this evident in other sports?  (note: it does not exist in Golf, Softball, Baseball....)

Also, if you looked at the comments from my previous post, they were both fellow crossfitters and they had nothing but kind words.  I appreciate that.  And Brian..way to kill last Saturday, I have a feeling you are going to succeed at other competitions in the near future.

I hope everyone has a great thanksgiving holiday!

Monday WOD

Strength: 65% 5 x 5 back squat  
6 x 3 shoulder press

WOD

15 minute amrap
9 DL (185 lb)
12 HRPU
15 Games standard box jumps (24")

Score: 7 +4

17 Days Til Festivus Competition!

Between Halloween blizzards, falling trees and work..I've felt like time is something I just don't have so please excuse the lack of posts.  But I have been trying to keep up on my crossfitting, even if my nutrition has been crap.  With my first competition in just 17 days, I feel like I have to try and push myself to gain anything I can between now and then.  With that in mind, today starts my first of trying to go twice a day for 3 days a week.  There is a chance over training could set in, but I'll keep a close eye on that and monitor how I feel to not beat my body up too much.  My plan is to do the daily WOD in the AM and then do something more endurance centric in the evening.

Wish me luck!

buck furpees!

WOD

Strength: 15 min to find 2 rep max full squat
WOD:  15 min amrap 5 power snatch; 5 OHS; 10 burpee pull ups

Strength: NEW 1 rep PR:  115 lbs!  Pretty psyched that I beat my one rep max during a 2 rep movement.
WOD:  4+3  ( I hate burpee pull-ups, damn shortness!)

Yesterday WOD

Strength: 9 rounds of 3 cleans in 20 sec.  I used a light weight because of my hand injury.  115lbs
WOD: 3 rounds, 20 HRPU, 10 KB swings, 30 du's

WOD: 6:26.

 

Warm up!

I completed the Fight Gone Bad workout yesterday and learned something very quickly...YOU HAVE TO WARM UP WHEN IT'S COLD OUT!   I should note here that common sense is not so common to me.  I will write a longer summary of FGB once I have the pictures but to say I was huffing and puffing after the first row is an understatement 

It's funny though, cause this is not the first time this has happened to me.  While competeing in my first 2 triathlons, I would always bust it to the first buoy in the swim portion and then be just cooked for the rest.  Then in my most recent triathlon, I biked the run course as a warm up about an hour before the start of the race.  Then during the swim, I never hit that wall that I had in the previous tri's.  

So my advice is the following:

• About an hour before the event, work up a sweat.  Get your heart going by going for a light jog, rowing, biking...something.  
• Don't make it too intense, something light is more than enough.  Just get your heart rate up.
• STRETCH.  Before you warm up and then after.  Loose muscles are less likely to get injured.  
• Make sure you are hydrated for the event.  

I assure you that before my next "competition" I'll be ready for whatever comes first!

WOD

09/17

"Fight Gone Bad"

3 rounds  - 1 minute break between rounds

1 minute - AMRAP of:

20# Wall Balls

Rowing for Calories

Sumo Dead Lift (75#)

Push Press (75#)

20" box jump

My Score: 263 Reps

09/18

Partner WOD

111 Wall Ball Sit-ups

222 HRPU

333 Double Unders

3000m row

While one partner is doing the movement, the other is running 200m.  

Time: 37:48

Big Week For CrossFit!

If you were wondering what the best of the best in CrossFit look like, well you're in luck.  The 2011 CrossFit games will be shown on ESPN2 starting this Wednesday at 8 ET.  I watched some of it when it was broadcast live and you will be in for a treat.  While watching I ask that you remember 2 things...

1.  The athletes had NO IDEA what workout they would be doing.  They could not train specifically for each event.  I asume in the first episode you'll see the first even which included an ocean swim...yeah they had no idea there would be swimming involved.  Goes back to the point of CrossFit...be ready for anything.

2.  What they do will look easy.  Really it will.  I assure you it is not.  The speed and power that these guys and girls are competing at will not be shown well through TV.  Go to your local box and try to do one of the workouts at their weight...you wont stand a chance.





Another big deal comes at the end of the week when the annual "Fight Gone Bad" fundraiser takes place.  I will be participating in the workout in Philadelphia at the Piazza at Schmidts on Saturday morning.  The fight gone bad is the following

3 rounds for total reps with 1 minute break between rounds (NO REST BETWEEN EXERCISES)
1 min: wall balls
1 min: sumo dead lift
1 min: Box jumps
1 min: push press
1 min: row for calories

I have raised almost $300 for some great charities.  If you'd like to help me out you can donate here:  https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=33E48YY

Any help would be greatly appreciated!   I'm hoping to absolutely murder this workout, or at the least I'm going to give it every ounce of energy I have.  It will be the first CrossFit workout I've done in a "competitive" atmosphere.

WOD

Strength: 7 x 2 80% 1rm squat cleans 

WOD:  3 rounds

12 tire flips

12 hang squat cleans

12 HRPU

Strength: 130lbs.  Gotta work on my foot position

WOD:  8:22 at 105 lbs for the hang squat.

DIET

Getting better!

Breakfast: eggs, protein shake, grapes

Snack:  Grapes, plum

Lunch: home made beef and broccoli, apple

Snack : none

Dinner Beef and broccoli (i know I know, but it's so delicious)

Eye of the Tiger...

I wish I could do a Rocky montage of me from the beginning of crossfit.  It would be epic.  I can picture some great music..me puking here and there.  Then a scene that starts with me only lifting a bar..then fades into a bar plus small weight...then a bar with more weight and so on til now.  We could even put an old skull cap on Mike or Molly and have them yelling at me "FASTER!  SPEED SPEED!" like Mickey.



That's it..I'm being Rocky for Halloween!  Karen..you can be Mickey.


On another note...I did 100 95lb thrusters!   That is a huge accomplishment for me as I usually shy away from those types of weights in long WODS.  I am getting better...and I'm getting better Faster than I thought I would!

WOD

Yesterday's workout was especially brutal.  It was another HERO WOD but not a "normal" hero WOD.  It was a Football Crossfit WOD named after Robert James Kalsu.  He was a professional football player who played for the Colts for a few years before joining the military and being deployed to Vietnam.  Sadly, he was killed in action by mortar fire.  he was an offensive lineman which is makes sense when you read the workout.  Note: this was in the top 5 hardest workouts I've ever done.  Absolutely brutal.

WOD (08/29/2011)

"Kalsu" (note..it was modified from the "actual" Kalsu)

100 Thursters
4 burpees on the minute, every minute until you complete your thrusters.

Time:  28:39  at 95 lbs

WOD (08/30/2011)

20 min amrap
10 HRPU
10 T2B
169 m run with 45 lb plate

7 full rounds and 17 reps into 8th

Diet

Pretty good yesterday.  Got to the grocery store and got some Nuts and fruits for the day.  Forgot lettuce so I'm without my normal salad .