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!

Thoughts on the second workout 12.2

Oh man.  Crossfit HQ really wants us to hurt.  The movement of choice is ……..THE SNATCH

WOD 12.2

10 min AMRAP
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
Remaining time AMRAP 30 snatches (210/125)



Now, once you stop giggling from saying snatch so much you start to realize how insane this workout it.  The good news is that you can do any form of snatch (muscle, power, squat, split) so no worries about getting low enough on the squat.

The bad news is that it is a snatch and it is so technique oriented. So when I’m tired I am going to have to really try and stay focused on the many facets of the movement.  I have gotten 135lbs exactly once.  That is it.  I saw this and immediately went “oh shit” .  Then I watched the standards video and saw what Dan Bailey and Rich Froning did and my jaw was on the floor.  In 10 minutes they got 95 and 98 respectfully.  That.  Is. INSANE.  Good to see they didn’t just let the publicity get to their heads.  I mean really?  Come on guys.  Make us believe we have a chance (and by “we” I mean the other elite guys).

Goals
Gold Goal: 40
Silver Goal: 35
Bronze Goal: 31

Going to push myself to my lifting limits on this guy.

The number to win the world will be…105.  (fun to guess).  What is your guess?

#BEATBOB Update
As you may know, my goal for the open is to beat mega-trainer Bob Harper.  The first week was not good for me with him getting 118 burpees compared to my 98.  This week I may have a chance.  I’m not sure how his oly lifts are but I can’t imagine him getting past 135…let’s hope I’m right.  But I do know one thing..he knows I’m shooting for him (or at least whoever manages his twitter feed knows).

I got to him on Twitter

Recent Wods

2/27

5 rounds
400m run, 25 du’s, 15 HSPU (1 abmat)  [20 min time cap]
4+438 (2 HSPU from finishing)

2/28

21-15-9  pull-ups – row for caloris
5:12  (happy I did the 21 pull-ups unbroken)

ROM and a PERFECT Crossfit Video

ROM

I used to associate this with computers (CD-ROM).  Now it means range of motion.  It is important in many crossfit movements, especially anything that is squat based.  To be counted as a rep, the squat must go below parallel.  So your butt must go below your knee. See image below.

 This is a constant struggle for me.  As I've stated in prior posts, I have no flexibility.  But recently I've been a bit more pro-active about increasing my ROM, through stretches gathered from the mobility WOD blog and asking some other members for help.  One thing I'm noticing is that I need to spread my knees.  Whenever I remember it it helps me a lot, but I need to get more in the habit of doing it.

Gotta keep WORKING.

BEST CROSSFIT VIDEO

My favorite quote:
"We will take something that is inherently challenging and make it a game"




WODS

Friday
"Karen"
Ughhhhhhhh

150 - 20lb wall balls for time
10:05

This workout OWNS me

Saturday

as a team of 4:
10k row
10k lbs dead lift
200 ring push-ups

Time: 22: something
I did 2,500m row and 12- 225  lb deadlifts and 50 ring push-ups.

Monday

Got to gym early so did a double WOD

wod 1: (made up by yours truly)
3 rounds
5 ring dips
10 ring push-ups
15 toes through rings

time: 6:40

wod 2:
10 min amrap
5 wall climbs
10 box jumps
5 pull-ups

6+2

Cash out: 5 min row total calories : 94

Do What You Love

I'm sure everyone has heard the saying "if you love what you do, you'll never work a day in your life".  Great advice, but if everyone only did what they loved then there would be a lot of poor painters, singers, baseball players... you get the point.  So instead....lets apply it to your exercise and diet.

Exercise

This blog is very very crossfit-centric.  I don't apologize for that, it is my blog and I'll do what I want, but I also like to talk about just being healthy and active.  Crossfit is the perfect workout for me.  I love it.  I love 95% of every second of it...and the 5% that I don't like it (mostly during hard workouts) is canceled out by the double love I feel for it when I finish the workout.

It took me a long time to find crossfit though.  I tried spin classes, just weight lifting, running, swimming...  but none of them kept me coming back.  I know lots of people who LOVE running.  They could run every day and never get bored.  I also know people who swear by spinning.  Great for them.  Then there is Zumba which I've never tried but I know people who teach and are as addicted to it as I am to crossfit.  All of these things are great, they are better than sitting on a couch playing video games all day.

So I hope no one ever takes any of my posts as saying "crossfit is the best and only workout, all the rest are stupid and pointless"  cause I don't feel that way at all.  In fact it really really annoys me when people put down an entire workout regiment and say it's unhealthy or stupid or that what they do is the best thing for everyone.  I occasionally rant about how stupid Yoga is...really I had a humdinger of a rant at a Super Bowl Party ....hippie elastic vegans who only want to feel the curvature of the earth.  Meanwhile in my head all I can think is "damn it, why can't I stretch like that"!

So the moral of this little exercise story is....

SEARCH AND FIND WHAT WORKS FOR YOU AND DO IT!

Diet

This one is also a point of contention among a lot of people.  There are people who will say that one diet is so much better than another.  Again, I don't think that is the case at all.  One diet might work for one person while a different diet works for others.

It's really not this cut and dry.  get educated and make smart choices.

Let me use my "diet" as an example.  A true classic paleo diet does not include beans, peanuts, or milk.  Well guess what I eat and drink....  I love Milk.  I love Peanut Butter.   So I eat them.  Now...I eat them in smaller proportions than I once did..but I still eat them.  Another paleo no-no is grains.  Are they healthy..well not in my mind, but Italians have been eating pasta for a long time and it works for them.

Ok...this is not a diet anyone should be on...even if you love it

Again, it is find what works best for you.  If it is balanced..meaning it contains a good proportion of nutrients and non-processed food then go for it.  I choose a semi-paleo diet..you might choose another diet.

So the moral of the diet story is...

BE SMART, CONTROL PORTION SIZES, MAKE SURE YOU GET THE VITAMINS YOU NEED FROM FOOD (not solely vitamin supplements)

Cause it does not fit your lifestyle!  Choose one that you like!

WOD

Thursday:  Much needed rest day

Friday:

Strength: 4 tries at finding total number of OHS reps @ 3/4 body weight:  7+7+6+10=30 @ 125 lbs
WOD
20 min amrap
10 pull-ups
10 DL @ 3/4 body weight
200m row

Score: 8 +10 (if i did this again I would get 10 and go at a higher pace)

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

FIRST MUSCLE UP!

I don't care how terrible of a picture of me this is..I'm psyched.

I did my first muscle up last night!

I can't begin to tell you how happy it made me.  Yes I know..Lots of people do lots of muscle ups.  I get it, in the grand scheme of things this is only one small step for man and a giant leap for no one BUT  it is exciting to me none the less.  I did it after our WOD for the day which makes me think it's better to be loose than trying to do it before anything.

Also during the WOD yesterday, I set a new PR i the Jerk getting 195!   I failed at 200 but I think with just a little more practice I will be able to get it.

The lesson here is...STICK WITH IT.  Also, what helped me is that I haven't tried a muscle up in more than a week after trying just about every day for a while.  If you're having trouble nailing a skill movement (or the snatch), take some time off from it, let your muscles heal completely then go at it again in a few days or weeks.  You might just find it to be a lot easier.

Next up....string 2 together.

WOD

Skill

4 x 10 GHD
4 x 15 30 lb slam ball
3 x 25 double unders

WOD

5 min amrap
250 m row
7 - 115lb OHS

2 +250

then
10 min to find max split jerk
195

PA's Fittest Competition Overview

I now have my second crossfit competition under my belt.  It was a bit of a wild ride to say the least.  Lots of highs and definitely some lows as well, but overall it was a fantastic day.  Here is an overview.

WOD #1: The emergence of Senor Denos

600m Row, 30 ring rows, 30 ring dips

Journalmenu.com was there to take photos!  More on them soon!

I got a little thrown off mentally for this wod, I thought it would be 30 ring dips then into 30 ring rows…nope.  No excuses though, it is what it is so just go out there and try and kill it.

It started well enough on the row, I was averaging about a 1:43 per 500m so I didn’t kill myself and I felt good going to the rings.  Then it started to go downhill…. I did 7 fast at first, then I could only do about 4 at a time.  But I made it through them before most of the people in my heat.  Ring row time.  This is where everything started to go wrong.  My blood was already boiling from how poorly I did on the ring rows but then when I started to do the ring dips one of the rings started to slip lower than the other one.  It would have been ok if it was just a little bit, but during one of my dips, it slipped all the way down causing a no rep.

This is where senor denos came out.  I started cursing…loudly.  I was just angry.  Not at anyone in particular, more than likely I was just angry at myself.  When time expired, I had only completed 23 of the 30 rings dips and continued to curse loudly and walk away.  You see, when senor denos comes out, I get loud…I just don’t care.  Some people have quiet disappointment…not me or him (how do you type when you talk about an alter ego?), I turn into a foul mouthed 5 year old who didn’t get his way.

I want to note here, I’m not saying that I would have completed if the ring didn’t slip. There was no way I was finishing that wod in time whether or not that ring slipped or not. At the time I needed to channel my anger somewhere and the inanimate object seemed the best choice.

I believe I finished at about 15th in this event.  It goes without saying that I did not come close to my goal.

WOD#2 Victory for Senor Denos

Snatch time.  This is the event I was most looking forward to.  The Snatch Ladder.  I felt great warming up for this event.  When my name was called, I easily made it through 85, 95, 105 and 115 ….now time to hit up 125.  My nemesis the past 2 weeks.  I HATED 125!  I was angry again.  But this time, I was angry at the bar. I channeled that anger and I got 125 up…EASILY.  Woah..ok that was unexpected.  Surely I would fail at 135…nope.  Got 135.  I actually slammed the bar down at this point.  At a weight that was introductory to the rx division, I acted like I was Jake getting 245.

Senor Denos didn’t care.  It was a 20lb PR for me.  Ok time for 140, I was on a high, I could lift a house right now.  Boom.  140 was over my head like it was nothing.  SLAM!   I’m the strongest man on earth!    Bring 145 to me so I can make it look like a paper weight.  3-2-1 go!  Oh shit..this just got real.  Failed on my first attempt (I should note that I was close on this).  Second attempt, not even close.  Third attempt…I hit myself in the face with the bar.

Yes, you read that right.  I lifted and slammed my face into the bar.  Ouch.  Instantly I remember that there are 300 people here that just saw that.  Do’h.  I’m the dumbest man in the world!

Regardless I hit a 25lb PR on the lift.

Here I do have to say thank you to Jake for having his oly lift classes.  It was a huge help in preparing me for this.  His help along with some pointers from Mike and lifter Chris were critical in helping me get that weight.  My form is still a train wreck but it is miles ahead of where it was because of you guys.

Goal of 125 lbs was demolished.

WOD #3: “Fran” : Senor Denos Hates that Fran Bitch

I’m not going to go too much into this other than to say I sucked.  Plain and simple.  I was not mentally prepared for this workout.  Once I was done that snatch ladder I got too cocky or optimistic or something and just completely dropped the ball.  I finished with a time of 7:57, a full minute slower than just 3 days ago.  Terrible.  The only bright spot was doing the final 9 pull-ups unbroken (it was nice having Molly and Evan screaming at me…there was no way I was coming off that bar).  

This would be a silver on my original goal list but a non-medal on the new goals list.

Final Standing

In the end, I came in 15th place out of 36 competitors in my division.

I will have much more on this event in the coming days, including how I saw some athletes react to judging, the overwhelming support from those not competing, and a little bit more on senor denos.

I Got the Magic Stick

No...not that magic stick..if only...

No, I have something that makes all my muscles feel at ease. Or at least a little in a little less pain.  It is creatively called "the stick" and using it for about 10 minutes after a tough workout really helps to alleviate some pain and can help keep me loose.  Combining this with a foam roller can really get some of those knots out of the body.

the magic stick

This was just one part of a fantastic Christmas gift from my wife.  It included the stick, a rev. x jump rope (which I attribute to me getting 114 double unders the other day), an abmat, inov 8 shoes (which are awesome, another post later), wrist wraps, a life as rx wod bag (which is really small), a shaker,  and hand protectors.  All were things I had wanted and are really great.  Totally unexpected and completely appreciated.  Will any of it make me a better crossfitter....well no, but at least I'll look the part. She got it all from again faster which is a great site for the odds and ends for crossfit equipment.

Finally my schedule is slowing down and I'll have a lot more time to try and entertain all of you with my crossfit skillz...or lack there of.

This morning WOD

20 get out of the pools (in leui of 10 muscle ups which I still can't do)
100 75lb push press
1000m row

Time: 12:50

Which I thought was an ok time...then I watched Fronning do it.  He got 6 something and did the 100 push presses unbroken.  Monster.  But for us non beasts, the way I broke the 100 up was a set of 20 then sets of 10.  I really tried to focus on limiting my rest once I got to about 70.  I wish I focused on less rest more for the entire set of 100.

Quick Summary of Festivus

That was everything and nothing like I expected it would be.  I knew it would be hard, I knew I would be pushed...I had no idea I would respond in the way I did.  I now have enough material to do a post every day for a week so for those who were wondering how I did here is a really fast summary.

• Started on the Row to the max clean.  I did great int he row, coming in 9th out of the 24 competitors in my division with a time of 3:27 in 1000m.  

The very beginning of my first CrossFit Event 

• Moving to the clean was a nightmare.  My legs were completely shot.  I used 135 as my "lets get a score" weight and actually failed on my first attempt.  In my mind I started to panic.  I decided to take about 45 sec to just rest and was able to get it up no problem.  Moved on to 155 and got that on my first try.  Then came 165...see video's below.  missed it like 4 times before getting it in with about 5 seconds to spare in the round. Came in 20th out of 24 on this wod.  I knew coming in that I would not place well here.  

• The next WOD was the sprint to tire drag to walking lunges to shot put.  Holy hell my body wanted to quit here.  Sprint ..no problem.  The tire drag was HORRIBLE.  So much harder than I thought.  Then the walking lunges...my quads were BURNING.  Got to the shot put with about a minute and a half to spare. First throw 21 feet (ew), second throw 23, third 25, fourth 27 and fifth and final was 29 feet.  Not great but good enough for 14th place.  

The guy to my right came in 2nd overall

• Finally the final WOD.  The one that I didn't know too much about.  750 meter ski erg to 50lb sandbag over the bar.  Now I thought the bar was 6 feet.. no big deal.  Then at the athlete meeting it was announced the guys were throwing over an 8 foot bar.  Shit.  My stubby little frame was really gonna struggle with this one.  First the ski.  That was different for sure.  A great workout and taxed my legs more than I thought it would.  It's equivalent to rowing time wise ~2:00 for 500m.  Now to trying to throw this stupid bag over that bar.  Attempt 1..fail.  attempt 2...fail.  Now i have doubts I'll get one in...then I get really pissed and take a few steps and will that fucking bag over the bar.  Got 1...now time to get a bunch more.  I got to about 10 with 1 minute left before they brought me a new bag which wasn't "broke" in the middle.  Boom...banged out 5 with no problem.  Then with 3 second to spare I get my 16th (or so I thought).  I collapse and the judge brings over my card and it only shows 15.  I ask "did that last one not count?"  "yes it counted"  "well then it should be 16 cause I was going back over the bar which are always even numbers"  "oh, well you must have missed one"  me frustrated "well I guess you had a better count than me".   So my "official" score is 15 but I know it was 16.  Anyway I came in 15th on this event (that one rep cost me a point)

Had to really work to get that bag over each and every time.

All in all I came in 16th out of 24 competitors.  Final Results:  http://crossfitrelentless.com/wp-content/uploads/2011/11/festivus2-final.pdf

I never quit.  That I can be very proud of.  When it came to tossing the sandbags I took about 15 seconds off the rower then went at it.  I didn't toss and then break.  I tossed, went to get the bag (or pushed it over the bar) then picked it up and tossed again.  No break, just go.  

Thank you to all who supported me on facebook or in person.  It was invaluable in pushing me to places I haven't been before.  I have a lot to work on but now I know that I can do it and will keep pushing myself.  

Crossfit Problems

I see a lot of press about the harmful effects of crossfit.  I don't like it.  I feel like it comes from those who do not think too much, or who are too stubborn to get out of their own comfort zone.  I want to try and let people know the results I have seen, and what my take on their comments are.  So over the next week or so, I'm going to go into some of the common criticisms of the CrossFit program and give my take on the criticism and where I think it may have originated.

So here is one I hear from people who are into the traditional go to the gym and do 10 reps of like 5 different exercises.

"Doing high reps at such heavy weight is really bad for you"

Yes...Yes, you are right, doing extremely high reps of a heavy weight CAN be bad for you.  But let's clarify 2 things real fast.

1.  Not every workout is high reps and high weights.  In fact, if you have a trainer who knows what they're doing, then they will carefully look at the number of reps before choosing the prescribed weight.  Here are 2 examples of that.  First is a dead lift example.  In a workout with 15 reps in a row for 5 rounds, my trainer at the time (Mike) had a prescribed weight of 225lbs.  BUT he MADE each person do 5 reps of whatever weight they chose to make sure they kept their form..if he thought you could not keep your form through the workout  he MADE you take weight off.  He was very careful not to hurt you and hurt your form.  It kicked me down to 185 lbs, which as I'm sure you know is not an extreme DL weight.  The second example is a recent workout.  Molly created a workout where there were a large number of snatches.  The prescribed weight...75 lbs for males.  Surely it could be made heavier, but again, there was a large number of reps done so to be safe it was kept moderate to light.  And during that workout, the presiding trainer (Evan) was all over me to make sure my form was solid.  And that is a good thing.

2. When there are heavy weights involved, they are usually done separate from the WOD.  We start most workouts with a strength session in which we practice our movements.  Sometimes we do weights that are close to out 1 rep max, but the number of reps is low (usually 3).  So we practice our form at low weights and higher reps.

Now, I should have prefaced this with "If you have a good trainer" then this should be the case.  Crossfit is not just about lifting heavy weights as fast as you can.  It's about becoming fit.

There is one exception to this.  The pro's.  The guys you see on ESPN.  They are at a whole different level than those of us that are simply trying to become as fit as we possibly can.

So please, no more about how crossfitters are doing things all wrong.  Because I can walk into any gym across the country and show you 10 "normal" weight lifters who do way more wrong than we ever have.


WOD

Strength: 5x65%; 5 x 75%; 5+ x 85% Back squat.  Then 3 x 70%; 3 X 80%; 3+ x 90% push press
WOD

500 m row then 2 rounds of:
35 DU's
30 Jumping Lunges
25 DU's
20 KB Snatches
15 DU's
10 Turkish Get-ups

Time: 18:57  (I think I did too light a KB)

cash out: 500m Row  Time: 1:42.9 (PR by 0.1 seconds)

Jager is bad for you

So it's now October..well actually it's been October for a while now...adn that means a few things.  1.  It's getting colder and darker so going to a morning workout is harder and harder.  2.  It's time for halloween 3.  It means it's getting into my favorite beer season.  See I like beer.  I'm not quite educated enough to call myself a beer snob but I do like to try micro-brews.  I'm not a huge fan of hops though so keep IPA's away.  This love affair with beer has recently been very active.  I've tried many types of Oktoberfest beers with Stoudt's being my favorite so far, although Hex by Magic Hat is also VERY delicious.  Last night (a Wednesday) was kinda rough because I met with some guys and we drank many beers...ate many wings...and then..took a shot or 2.  Now I should say no to shots...especially on a Wed night...but I was in a celebratory mood so suuuurrreee.

Ouch. All day today I had a hangover.  So the moral of the story is just say no to shots.

I'll have one of each please.

WOD

Dynamic Warm-up
then

1000m row
50-40-30-20-10
Double Unders
Push-ups
Sit-ups

My time: 20:46

This workout really hit on my strengths.  I'm getting pretty good at double unders so any workout with a large number of them involved is a strength.

Vegas baby...Vegas

Tomorrow I head to Vegas to celebrate my...Gulp...30th Birthday on Saturday.   The fatty will return for most of the trip but I hope to visit a few crossfit boxes while I am out there.  I can't believe that I'm going on a vacation but still can't bring myself to get away from crossfit.  It is actually kind of fun to visit new boxes, and of course collect their t-shirts.   IT is like a vacation from your home box, where you get to try other equipment that may or may not be as nice as yours.  You can also get a different perspective from the coaches at that box.  I will be sure to recommend the boxes that I visit while I am out there.

I have to get up at 4 in the morning to travel and catch my flight so I'm gonna keep this short and leave you with a scene that will hopefully NOT be me this weekend.




WOD

Today was a Hero WOD

"Josh"

SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq. 

21 OH Squats (75lb)
42 Pull-Ups
15 OH Squats
30 Pull-Ups
9 OH squats
18 Pull-Ups

Time: 13:09

Followed by a 1500m row

Round 2: Did a 5000m row and a 1 mile run during the 5pm class.


Tomorrow I'm in Vegas.  Unlikely any posts will come while I'm on the trip.  Sorry loyal readers!

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

Fight Gone Bad?

Why is it named fight gone bad?   What does that even mean?  Below is a video where the crossfit guru himself , Greg Glassman, explains where the WOD originated.



Obviously, fight gone bad has its roots in MMA with the 3 rounds of 5 minutes and a 1 minute break between rounds.  In the video he mentions working with BJ Penn to get ready for one of his first fights and wanting to come up with "a quantifiable metabolic match to the demands of the fight" .  But why not just do one workout for all 5 minutes, well that is because Glassman "did not want stamina to be a factor" .  What this means is that the workout was designed to have NO REST.  Using some scientific mumbo-jumbo that is described better in the video, he comes on that 1 minute per movement is ideal.  If you did one movement for the 5 minutes you would get tired fast and have to rest.  So breaking up the movements and muscle groups and keeping the weight manageable you are able to keep moving.  If you rest in MMA then you get knocked out, so constantly moving is really important in training for that sport.


 He is fun to listen to it so for a true understanding of everything be sure to watch the video.

I am about 10 hours from doing my first FGB and have decided to do the weight prescribed.  I want to have something to compare to in the future.  I set a goal for myself of getting over 200 reps.  I have no idea if this is too high or too low, I guess we'll see tomorrow.


WOD

Strength: 12 minutes to find 1rm front squat
WOD:
"Jackie"
1000m Row
50 45lb thruster
30 pull-ups


Strength: NEW PR!  200lbs
WOD: 9:38

DIET

Breakfast: Eggs, protein shake, apple
Snack:  Special K bar (it was delicious...but not even close to paleo)
Lunch:  Cashews, Snickers, Cookies.   really effed this up.  Work was busy.
Dinner: Wife Surprised me with a Birthday Dinner with my family.  Sushi as an appetizer, chicken and shrimp as the dinner.

A CrossFit Method of Rememberence

CrossFit is not only used as a method of training for sports, it is also used by military, police, and firefighters as a method for being ready for anything. 10 years ago, "anything" took on a new meaning.   CrossFit uses it's own methods for remembering those who protect us each day.  It is not just in raising money, it is in doing something that brings us all together.  Yesterday we did the 9/11 throwdown and I can honestly say it was one of the tougher workouts we have done.  I had a friend who is also a firefighter come up to take part in the event.  For his first ever crossfit workout, he did great.  The important thing is that he finished.  I'm going to leave this post short and just say that I remember that day like it was yesterday and can't believe it was 10 years ago.

WOD

WOD(09/10)

"Buddy Bar" (this was horrible)
3 rounds
20 Front squat
20 Hanging Cleans
20 Push Jerks
200 Single Unders
(Bar can not touch the ground, hand bar off after each set)
 Weight  95lbs  Time: 42:38

WOD (09/11)

"9/11 Throwdown"

2001m row
11 - 36" box Jumps
11 - 115 lb thrusters
11 - Burpee Chest to Bar
11 - 125 lb Power Cleans
11 - HSPU
11 - 2pood KB swings
11 - Toes to Bar
11 - 175lb dead lift
11 - 110 lb push jerk
2001m row

Time: 36:10

Notes on this WOD:  I only did a few of these prescribed.  The row at the end killed me, my forarms felt like they were gonna explode.  The start row I may have gone a lil hard on, 7:42 to start.


DIET

Monday 9/12

Breakfast: protein, apple, 3 eggs
Lunch  : Chicken, apple
Snack:  Peanuts (I know it's not great)
Dinner: tbd (think it will be home made beef and broccali)

Row, Row, Row, your...uh Rower?

With the amount of rain we got here in PA over the past month or so, you'd think we could do more of our rowing in a real boat.  That was not the case at CF610 last night where part of the WOD was to complete a 2000m row.  Now, I am not a bad rower but I don't think I'm good either.  My goal was to get under my PR time of 7:48.  After the first 1k, I felt great and was well under my goal time, in fact if I was able to keep the same pace I would have been close to 7:15.   When I was done, I came in at 7:30.9.  A WHOLE 18 SECONDS BELOW MY PREVIOUS PR!    I was pretty psyched.

I've spent a lot of time on this torture contraption

I think I'm pretty good at it because of how much time Mike had me on the thing during the biggest loser competition.  I was doing 1-5k a day during that period.  Looks like it has paid off a bit.

I now have yet another goal.  I think I need to make a page that lists my goals and the progress toward those goals. Until that is made, here is me using theory in practice.  I am going to SMART this goal.

Specific
I am going to row 2k meters in under 7 minutes

Measurable
Ummm..its a time..that is pretty measurable

Attainable
I think this is attainable.  The best time at the gym was 7:16 and I need to shave 30 seconds off my time to accomplish it.  It will not be easy at all.  But it is doable with devotion.

Relevant
Yes, it is relevant to my overall fitness goals.  It is not just some random idea.

Timing
This is the tough part.  I need to choose a time frame that make the goal attainable.   I want to say the end of the year, but that means taking off 10 seconds a month so I am going to say by the end of February 2012.


Now for the questions part.

How?
I will try to row a 1k every day at the gym.  That means 4 minutes on the rower a day.  Which is nothing time wise.

Who will help?
That is what CrossFit is all about, I will have help from my wife, my trainers, and the rest of the box.

What is needed?
Just the rower and some devotion.

When?
Every time I'm at the gym.  And I will try to do a 2k row every 3 weeks to gauge my progress.

Why?
Cause it will make me pretty effing awesome on the rower.  I believe it will put me #1 on the box list as well.


Let's hope I can get this going!


WOD

2k row
100 ring dips counting the number of sets and number of time.

2k Row:  7:30.9  PR!
100 ring dips:  about 10 with no scaling, 90 with the red band.  12 sets in 12:25

DIET

So far today:

Breakfast:  Protein Shake, 3 eggs, Apple
Lunch: deli meat, strawberries, Peanuts