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)

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

Garage Games WOD's Released

The workouts for the PA's Fittest competition have been released and as normal I'm kind of nervous.  I know I can do the workouts but obviously it comes down to how fast can I do them.  As I did with the last competition, I'll put some goals with each.  Remember, I am doing the scaled division but I will put what the RX division is doing in case people are curious (the numbers are M/F).  Please come out and check out the event if you're free this Saturday, there are going to be some amazing competitors there!

WOD 1:

Rx: 600m row 20/10 Muscle ups  7 minute time cap
Scaled: 600m row 30/20 ring dips then 30/20 ring rows.  HRPU can be done in place of ring dips

My goal:
Gold: 5:00 even
Silver: 5:25
Bronze: 5:45

Anything past 5:45 will be a failure to myself.

WOD 2:

Snatch Ladder

Rx: Starting at 135/75lb ending at 245/135lbs
Scaled: Starting at 85/55lb ending at 165/115lbs

Snatch ladder means that all the weights are set up and you move up 10lbs for each "rung" of the ladder.  You have 20 seconds to complete the move and 10 seconds to move to the next weight. Go until you fail.

Gold: 125lbs
Silver: 115lbs
Bronze: 105lbs

I have gotten 125lbs in the snatch once (kinda, my depth was questionable).  Just once.  I get 115lbs about 2/3 times and it's rare I fail anything below that.

WOD 3:

Rx: "Cleaning up Fran's chest"
21-15-9
SQUAT CLEAN THRUSTERS (115/85)
Chest to Bar Pull-Ups

Scaled: "Fran"
21-15-9
95/65lb thrusters
pull-ups

This is where setting a goal becomes difficult.  In August I did fran at 85lbs in 10:12.  Now I'm moving up 10lbs but it's like 5 months later.  So my goal setting is going to be kinda wide.

Gold: 7 Min
Silver: 8 Min
Bronze 9 Min

Let's hope this all translates into some decent results at the competition.  More info on the comp can be found here: http://www.thegaragegames.com/events/second-annual-pas-fittest/  and here: http://www.facebook.com/events/308144899225093/

Today's WOD

"Nancy"
5 rounds
400m run
95lb OHS

time: 16:26

Did the entire WOD without putting the bar down.  Almost unbroken.  Rested twice with the bar on my back (once each on rounds 2 and 3).

Crossfit Erotica

Another reason I love going to the gym is some of the laughs you can have there.  Whether it be laughing at someones wardrobe...or busting someones chops it can always be a good time.  What can also be fun is some of the crossfit/ olympic lifting vocabulary.  There are several double  double entendre ( A figure of speech in which a spoken phrase is devised to be understood in either of two ways. Often the first (more obvious) meaning is straightforward, while the second meaning is less so: often risqué or ironic.)


The most obvious dirty double entendre is the snatch. It can either be an Olympic lift..or a slang term for vagina.  

Here is the snatch that we do at crossfit (and olympic lifters do at the olympics)

In its most simple definition it is raising the bar from the ground to overhead in one movement.  Although saying that is like saying a golf swing is simply hitting a ball with a golf club.  It is very technical.  I equate it to the golf swing of crossfit.  There is so much going on and being out of line in one place can limit how successful you are at the snatch (and also the golf swing).


Lately I have been concentrating on this movement to try and increase my one rep max.  My snatch is a bit of a train wreck right now but slowly, with the help of my trainers and a some other crossfitters, I am learning the proper technique.  Of course, I had to post on Facebook about how I've been obsessed with snatching...this led to the most hilarious...and dirty...series of comments I've seen on Facebook.

It starts innocent enough with just a little dirty-ness thrown in there by me.  Then it just takes off!

I need to note here that these are females writing these comments!  (the first one was written in by my wife with her quick wit.

As these comments are streaming in I can't stop laughing.  It is hilarious.


I hope you all can have as much fun as we do with our workouts!




Saturday WOD


HERO WOD Abbate


1 mile run
21 C + J (135 lbs)
1/2 mile run
21 C + J (135 lbs)
1 mile run


time: 36:28


Then I practiced snatching for about 25 minutes.  I got 125lbs for the first time!  But only got it once.  :-(   Gotta keep working on it!

I did absolutely nothing, and it was everything that I thought it could be

After going to a, not recomended, 5 days in a row of crossfit I am taking today off.  Rest/Recovery is almost as important as working out.  In fact we have the following quote up on our board.

What is the difference between rest and recovery though?  Rest is when you take the day and you do NOTHING athletic.  You sit on the couch, maybe play Call of Duty or Madden, and just veg out.  And you know what..this is fine from time to time.  It gives your muscles a chance to rebuild and get stronger, it gives your bones time to get less frail, and it even puts you into a better mental state.  Resting will make you stronger!   

Recovery on the other hand is "active rest", ignoring the oxymoronish nature of it it can be defined as doing something to stay loose.  Maybe stretching, or yoga to keep you loose and your body in  a good place.  It can also be a good opportunity to get some light yard work done like mowing the lawn or even something as simple as going for a longer than normal walk with your dog.  Whatever it is, it keeps your blood flowing and your muscles loose so that when you do to do the WOD the next day you'll be stronger, and still loose.  

Today I'm doing nothing.  I'm taking the rest route.  

WOD

Had a great warm up session that involved some Crossfit style dodge medicine balls.  This was a blast..except when a 14lb medicine ball almost took Molly out.  

Strength:  8 x 1 snatch balance (my least favorite movement)

I did between 85 and 100 lbs for this.

WOD

4 rounds

400m run (in the cold rain)

8 get out of the pools on the rings

40 double-unders

Time: 14:07

Kitchen Sink

Today Trainer Molly threw just about everything at us.  It wasn't a particularly brutal day, there have been many that were worse, but the sheer number of different motions was a bit different...and good.  I realized that after being sick my strength has decreased a bunch but I haven't lost any of my (few) skills.  I was able to do 74 double unders when I was warming up.  More importantly, when I was screwing around I came REALLY close to doing a muscle up.  Before you give me the grenades and horseshoes quote,  you need to understand that I know "almost" counts for nothing...but mentally it's a huge lift.  I actually was able to get up and turn my wrists over...if I had thrown my head forward I would have gotten it.  I may try again tomorrow or Thursday.

WOD

Skill

Choose 3 goats and do a 10 minute AMRAP of them.
My goats:  Box Jumps, KB Swings, Pistols
I did something like 7 rounds.  Didn't really keep track.

Why box jumps?  The reason I chose box jumps is because for some reason, whenever they are part of a WOD it winds me faster than any other activity.  I have no idea why.  Breathing?  Because it's a fast motion?  No idea...but that's why it is in there.  I included KB swings because I need to get my form down when doing a 2 pood swing.  I did reasonably well with this, but I think I still need to work on keeping my back straight.  I'll have to practice with a 1.5 pood from here on out.

WOD

7 rounds (!)
6 hanging cleans (115 lbs)
5 HSPU
8 get out of pools (or 4 muscle ups which I can't do yet)

Time: 24:46

Then finished with 4 - 100m runs with 1 minute break between.  I need to do this cash out more often.  I like it.

My diet is getting much better..finally.  I drank my allotted water and also got in my fruits and veggies today. I'm pleased.


My favorite song of the moment

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!

What Does It Mean to be a Fatty?

As you may or may not have noticed, I changed the URL of the site to http://blog.reformedfatty.com.  You can thank my lovely wife for the name, she called me a reformed fatty one day and I just thought that was a cool website/blog name so that led me here.  I also think I can turn this more into a website rather than just a blog so expect minor changes here and there as time goes on and my schedule allows.

What is a fatty?

Most of you are reading this and going, "oh ok he hates large people" and that is simply not the case.  I am defining a fatty as anyone who is lazy, who eats horribly, who doesn't try their best, or most simply...a fatty is anyone who does not want to better themselves.  You can be 5'4" 125lbs and still be a fatty.  The purpose of this blog/site will be to help people reform themselves into something they can be proud of.

Will my topics change?

No.  Not even a little bit.  It is merely a name change.  I will still post my WOD's when I do them and the site will always be CrossFit-centric.  I have some ideas for guest posts by people who choose workouts that are better for them but I haven't decided how to include that yet.  So, again..no changes.

Am I qualified for any of this?

As you should have read in my "about me" page..NO!  Anything I'm typing is strictly from one man's view point.  95% of what I include here is read through other sources and simply regurgitated by me.  Some of the other stuff is just that I find works for me.  Do your own research to find what works best for you.

So all in all..nothing is changing but the name.  Hope you all still enjoy reading, or at least find it interesting from time to time.  I will try to add a bit more humor going forward.

Also, since I'm artistically fat, I'm thinking of running a contest for creating the best "reformed fatty" banner.  Thinking some Crossfit gear as a prize?  So get doodling!

I'm also on twitter @reformedfatty  Follow me!

WOD

09/14/2011 - Rest Day

09/15/2011-

Dynamic Stretching
5 rounds
10 - 185 lb dead lifts
200m run

Time: 7:24

Hope to get to the gym at 7pm for round 2 of either a quick strength session or some long rowing to loosen up the muscles.

DIET

Breakfast: 2 protein bars, plum
Snack:  Apple, Grapes, Peanuts
Lunch:  18 wings (yeah this was bad, but so delicious)
Dinner:  TBD
Snack:  TBD

Stupid Labeling

In the past few weeks my company launched an internal website and to commemorate that launch they gave out little bottles of Powerade.  I'm not the biggest fan of the stuff but I was thirsty so I drank it, then I felt bad so I looked at the label to see what kind of damage I did.  And this is what I see...

Energy?

They call calories "Energy".  Now I'm not here to argue how true this statement is but come on.  The clear intent of this is to use the nutrition label as a means of marketing.  Does that mean that Dunkin Donuts is better for you while in the middle of a game of basketball than water since water has no calories?   People are generally ignorant to much of everything so this should be illegal.  It's like if a cigarette company put tar as an ingredient and then put in parentheses "Life" cause we all are carbon based life forms.

It is absolute crap.  I'm not one who writes to companies but I may be forced into writing coke to tell them how  ridiculous it is that they are using the nutrition label as a marketing ploy.

WOD (09/07)

Strength:  work our way up to 95% of squat snatch 1rm in 12 minutes.
WOD   : 12 minute amrap of 7 185lb DL, 14 pistols, 21 DU, 100m run

6 rounds completed.


DIET

I have to adjust this and start being accountable for my diet choices.  Starting Tomorrow I am going ot write everything I have to eat here.  Then you can yell at me when I suck.

It Takes The Edge Off

Before I get into the main purpose of this blog, I need to ask for your help.  I will be participating in Fight Gone Bad 6 at the piazza at Schmidts on September 17th.  Fight Gone Bad is a WOD that takes place every year and helps to raise funds for a few charities including one which makes sure that children of special operations soldiers who are killed have a full ride to college.  If you can donate anything please go to this link:  https://fgb6.rapidgiving.com/frp/fundraise.aspx?pk=33E48YY   and help out.  Think of it as the breast cancer walk for crossfiters.


Now for the main event.  This week has been extrememly stressful on me at work and a little bit at home.   My car went kaput, I have a major document to finish before Friday, and my own neurotic thoughts about my job have all left me feeling stressed.  I have found though that CrossFit has really helped relieve some of that stress. (and so has this blog, thanks for that e-mail this morning Chris, I had been at work 3 hours already when you sent it and it put a smile on my face to know that someone I have never met reads this and like what I type)  I assume the good mood from the workout releases those all important endorphines in my brain but I also think there is another reason it helps.

  I don't think about anything while I'm doing hte workout.  My mind goes completly blank when I'm in the zone.  It's like meditating without all the "hmmmmmmm" and insence.

Ooohhhhmmmmmmm....

A blog I frequent talks about this very thing.  Within her post on meditation and the WOD she mentions "I hope you'll be happy to discover that you do not always need to sit quietly in order to unify your body and your mind. "   Those moments of absolute peace as my mind goes blank are my most cherished while doing the WOD.  Of course Michelle lists a few other example of how you meditate during your WOD, so check out her posts.  

oouuuuuuucccchhhhhhh.....

So my advice to you all is...be at peace when you're doing a WOD.  whether it's through silence...or yelling at yourself.  Either way...you won't be thinking about whatever was stressing you out at work or home anymore....and that is peaceful enough.  


WOD
Wednesday:   Strength: 1rm Snatch    WOD:  800m run - 30 power snatches - 800 m run


PR ALERT!  I upped my snatch pr to 105lbs from 95lbs.  I was not super happy with this..but at least I'm going in the right direction.  I really have to work on keeping the bar close to me and getting underneath that bar.  GOTTA BE FAST   I completed the WOD with a weight of 85lbs in 11:30.  After starting the workout I realized I should have used 95lbs.  Who knew a power snatch is a ton easier than a full snatch?  


Thursday:  Rest day.  I have softball tonight but I may also try to run a mile to track a personal best in the 1 mile run.  


DIET


I have been doing great on my diet for 2-3 large meals and on all my snacks recently.  Yesterday I had eggs and fruit in the morning and then some pork and a salad for lunch.  It was delicious.  But then I had to head to Philly and my diet went to hell in a hand basket.  I had some Wawa chicken tenders and cashews for dinner then met my good friend at Rock Bottom in King of Prussia for a drink and baseball.  (Note: the food and beer is delicious at that place..check it out if you're in KoP).  I only had one beer but I did have some wings and picked at a sof pretzel.  Blah.   Gotta keep working!