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!

First WOD of the 2012 Crossfit Open aka 12.1

It is upon us.  The start of the 2012 Crossfit open.  Myself and more than 50,000 other people eagerly waited for the announcement about the first workout at 8p.m. last night.  Then it came....

7 min amrap (as many reps as possible) of Burpees.  

I knew it was going to be something simple, that even people who just started crossfit could do, but I did not think it would be THIS simple.

My thoughts immediately went into goal setting.  

What should my goal be?  I knew what it was almost immediately...100.  I want triple digits.

Then I watched the video on standards....a 6 inch target must be touched on each rep....

Uhh ohhh...this might be harder than I thought.  

The reaction on the social media outlets was not exactly mixed...in fact I think I read exactly one person excited for this workout.  And that is cause he destroys speed/body weight movements.  

Oh well.  It's time to go out and get at it.  Tonight I'll be doing my best to reach the century mark.  

Here is my strategy

1. Pace.  Not too slow but also don't blow it out in the first minute.

2.  Do.  Not.  Stop.   Keep moving no matter how tired I am. 

3.  Blow it out in the final minute.  This is much much easier said than done.

Simple.  Straight Forward.  

Here is my Athlete Page if you want to track my progress:  http://games.crossfit.com/athlete/5422

Other notes:  I can't wait to see the number Mike Abgarian puts up.  Also Chris Spealler will destroy this (I think)

Update:  Mike put up a 135 on his try today.  Awesome Job!  

WED WOD

1 mile timed run:  7:40  (after checking on google maps, it's actually 1.1 mile)

5 min amrap burpee pull-ups (figures)

3 min amrap ring dips

1 min amrap air squats

Total: 124

*UPDATE*  My wife (digital mustard) banged out 80 this morning!  I'm so incredibly proud of her.  She continues to surprise me in new ways every day.  I knew she had it in her to keep moving.  She has firebreather in her...just gotta find it and let it out!  Great Job Karen!

Why arn't you doing the open?  (Image stolen from: Here)

#BEATBOB

In a little less than one week the first workout of the 2012 Crossfit Games Open will be released.  I have no illusions of grandeur. I'm not making it to the regionals, but I do need a goal.  After thinking about it, and doing a little research into his current abilities, I think my goal will be to be Bob Harper of the Biggest Loser.

Abs are for show.  Put them away.

Why choose Bob?  Well, although he's in incredible shape and is a world renowned trainer he is also fairly new to crossfit.  He states constantly that he loves crossfit and that he is going to compete in the opens so his scores will be public. Another big reason is cause he is better than me at Fran, but only by about 30 seconds and some of his lifts are on the same level as me.  I think if I really push myself I can compete with and possibly even beat Bob!

Another reason is so I can tell family members who don't understand crossfit or what I get out of it, that I have beaten the celebrity Bob Harper.  I might even garner a little bit of respect from them rather than a cynical look.

So Bob...whether you know it or not...I'm gunning for you.  I WILL push myself each week to beat you.  A reformed fatter WILL beat the master trainer.  For every other beginning crossfitter I encourage you to gun for Bob.  If you're in use the #BEATBOB hashtag!  

Yeah, that is the look you'll have when I beat you.

Are you game?


WOD's

Monday

5 rounds w 20 min time cap
20 - 95lb push press
20 - 25lb half moons
20 - burpees

4+28 (just missed finishing)


Tuesday

"baby king kong"
1 - 300lb DL
2 - Musleups (or 4 get out of pools)  * I DID 1 MUSCLE UP in the WOD*
3 - 125lb squat cleans
4 -. HSPU 1 abmat

Cash-out: 500m row for time  1:35.7 *NEW PR*

Wednesday

7 rounds
7 2 pd KB swings
7 air squats
7 T2B

8:26

All Kinds of Time

You have the time.  Really you do.  I don't even need to know what you need time for, you have it.

The two biggest excuses made for not eating well are:

1. I can't afford to eat well.
2. I don't have the time to cook healthy meals.

The first excuse has been tackled in this post from June.  The second is about to be debunked.  

How long does it take to create a very delicious, flavorful meal for 2-4 people?   I argue it could be less than 45 min from prep to food on the plate.  And that is for a complicated meal.  Last night I made a broccoli and chicken terriaki stir-fry that took me about 15-20 min.  Here is the recipe.  1 chicken breast, a bnch of broccoli.  Cut chicken into cubes and cook.  Add terriaki sauce (to taste) then add broccoli.  Cover.  Take off heat when done.  Boom.  Easy.  Delicious.  Want extra for lunch the next day...make it two chicken breasts and a bunch more broccoli.  No extra time.  

If you plan early in the week so you have all the ingrediants then it doesnt take long at all to make nutrioutious meals.  In fact my wife has a bunch of recipes you should try, they are all delicious. Here is the link http://digitalmustardkaren.blogspot.com/search/label/recipe   .  She even includes pictures.

Another really great option is a slow cooker.  Here is a great recipe for a slow cooker:

1. Throw a big chunk of raw meat in.

2. Surround it with a shit ton of vegetables

3.  Turn on.

4. Go to work.

5. Come home and eat.

 And... what about slow cookers? To use, take the food and stick it in the bucket and... you know what? If you guys don't know how to use a slow cooker, just ring your call button and Tommy will come back there and hit you on the head with a tack hammer because you're a *retard*.

WOD

Monday WOD

12 min amrap
12-24" box jumps
6 - 95lb thrusters
6 - bar facing burpees

5+4

Cash out: 50 abmat sit-ups.  (no abmats left so without abmat) 1:25

Tuesday WOD

Strength: find 3 rep max of hang squat cleans.  155
WOD:
Tabata Air Squats: 17
6 min amrap - 200 m run, 5 135 lb clean and jerk: 3+200

Cash Out: 4 x 250m row, 2 min rest.  52.6-49.2-49.6-48.6

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

What Division?

I hope everyone had a great Thanksgiving!   Time to burn off those calories and build some muscle!  Well, now I have a reason to not let myself go this holiday season!  I signed up for another competition!  More info  below!

Immediately after my first competition ended (and before the results were released), I started to wonder "was I in the right division?"  Even though based on the registration page I was clearly in the intermediate division, I thought I got blown away.  

After the results were released though, I realized that I was in fact in the correct division.  Had I entered the "novice" division I would have come in about 3rd place (maybe 4th) and would have blown them away on the row.  So, I was in the right place.  Now, Festivus was unique in that it was made for beginners so none of the workouts would have to be scaled.

Yesterday I signed up for my second crossfit competition and I was again asked to choose a division.  Rx or scaled.  I asked myself the following questions:

Do I want to be challenged?  

Of course I do, why else would I do crossfit.  I don't want to be in a lower division only to win or place.  I want to be challenged and compete against my peers.  Which is why when I look at Festivus, I know I made the right choice, I wanted to go against people at my same ability level and those at the novice division did not deserve to go against someone who has more ability (currently) and has been doing crossfit possibly longer.  It wouldn't be fair to either party.

Will I be able to complete the workouts as prescribed?

Ahh..this is the one that eventually helped me choose scaled.  See, I can only do a few of the ladies at a prescribed weight, and competitions usually have time limits and high weights.  So, rather than sign up and not be able to finish any workouts and embarrass myself, I decided to sign up in the scaled division.  I think at my current level this was the right choice.  

So on January 14th I will be competing in the "Second Annual PA's Fittest" competition.  You can see more info here.  http://www.thegaragegames.com/events/second-annual-pas-fittest/  .  This will be taking place at my home box (Crossfit 610) in Allentown so any of my PA readers please consider making the trip for this event.  

WOD (Wednesday 11/23)

7 ROUNDS
        5 WALLBALLS
        10 SITUPS WITH WALLBALL IN HAND
        15 AIR SQUATS
THEN...
7 MINUTES TO FIND YOUR 1 REP MAX CLEAN & JERK

Time: 8:42

Weight: 170 (a new pr)

WOD (Saturday 11/26)

HERO WOD

"Santora"

Three rounds for reps of:
155 pound Squat cleans, 1 minute
20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute (I did 185)
Burpees, 1 minute
155 pound Jerks, 1 minute  (I did 115)
Rest 1 minute

Score: 134

WOD (Yesterday)

Strength: find 3 rep max back squat  Weight: 225

WOD: 

5 rounds

7 shoulder to overhead (135lbs)

35 double unders

Time: 8:48

B-O-O-M Boom

Yesterday was a day I needed.  I have been thinking I have hit a wall in my training and I wasn't making any improvements.  I felt I was not getting any stronger and my endurance was crap.  I thought "Hey, I made progress but ehhh..not much".

As is often the case...I thought wrong.

Let's go back in time.  A time when I was not reformed fatty, but rather was just known as fatty.  It was ~2 weeks into crossfit and I saw Cindy up on the board.  5 pull-ups, 10 push-ups, 15 squats.  Do as much as you can in 20 min.  I thought to myself..ok that's not too bad but I have to use a band to do the pull-ups.  A black band.  A band that almost doesn't stretch cause I'm too light for it.  Essentially, doing a pull-up required very little work.  So the time begins and I go.

First round..ok not too bad.

Second. Again not so bad but have to rest on the push-ups

Third-ninth..I'm resting all the time on the push-ups while the guy next to me is just flying through them.  I'm in awe..what the fuck!  I'm thinking to myself "Should I even be in here?"  Brad (the guy next to me) says to just keep moving..do the WOD scaled..do the push-ups on your knees.  Great advice and helped a lot.   So I do and start to move a little faster but only complete 9 rounds in 20 minutes.  Nine.  For comparison A fantastic score is more than 30.  An average score is prolly in the 12-17 range.  I did 9.  I had the lowest score in the class.  I felt like a complete failure that day.  I thought I was athletic..then I met Cindy and she kicked me in the balls and made me cry.

What's sad is that I found this on a Phillies Blog.  I'm gonna go cry now.

Flash forward to the present day. Where I am reformed (or so I say).

I can do the whole workout RX'd now.  We start.  I get going on the pull-ups.  Do rounds 1-4 before I look at the clock.  Still more than 16 min left.  I'm averaging 1 round a minute!  Then I get done 10 rounds and there are still 9 minutes left!   I keep going and I finish with 16 rounds and 13 reps into my 17th round.

I improved my score by 7.5 rounds!

And the worst part, the part that will keep me coming back to the gym,...is that I'm not satisfied.  At All.   I set a goal for myself of 15 rounds and beat that goal.  Now I have a new goal.  I want 20.  I want to average one round a minute.  I'm not setting a time table for it.  But next time I see Cindy on the white board.  I'm shooting for 20.

Oh..and before even doing the WOD  I PR'd my clean and jerk by 50 pounds.  No Big Deal.


WOD

"Cindy"
20 Min AMRAP
5 pull-ups
10 push-ups
15 Air Squats

16 + 13

Strength:  7 x 1 C+J

I turned this into my attempt at my one rep max.  Went the following:

95-115-135 (x2) - 145 - 155 - 165 - 175(f)

Because this can be broken up into 2 movements I am saying I PR'd 3 things (power clean, push jerk, clean and jerk).   I felt like I could push-jerk a lot more weight though, it was the power clean I failed on.  I may try that later this week if I get the chance.


Skill: 50 push press with PVC after the WOD.