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

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

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.

That's f&*$^ing SMART

Do you ever create goals only to realize they are unachievable?  Do you find yourself asking "Why didn't I get to my goal?  I worked hard, gave it my all and still came up short" .

Well, let's try to use an example of a goal I've set for myself in the past...any why it failed.

Problem

Goal:  To have a six pack.

I set this back in college and even did an ab exercise every night and played a lot of sports.  This was before I drank every weekend so alcohol wasn't the problem.  I went at my abs for like 2 weeks and saw NOTHING.  Sure the exercise was getting easier but who cares if I'm not seeing anything.  

Analysis of the problem

This failed because the goal was kind of subjective.  What is a six pack?  If I don't see it and others do, does it still count as being accomplished?   The second reason it failed was because of the time scale.  you noticed I said 2 weeks.  No one..not even the old creepy cut man on tv...can get a six pack in 2 weeks if they've never had one.  

Ok, maybe you CAN get a six pack in 2 weeks.

So how could I have made this a better goal?

Use SMART goals. It is an acronym for Specific Measurable Attainable Realistic Timely.

So let's see what I can make "get a six pack" into a goal that CAN be achieved.

S: I want to have defined abs.  Easy enough...Let's not forget what we want.

M: I have to decrease my body fat percentage... measurable using a home scale (even if not accurate, it sets a threshold)

A:  I believe this is attainable, my body fat is not out of control, but their is a layer of pudge.  Talk to friends to help determine if something is doable..they might now you well enough to shape the goal.

R:  Well it is relevant to my fitness goals.  It's not like I'm saying "I want to cure cancer" and then going to the gym to do so.

T:  I need to evaluate the amount of time it takes to accomplish this goal.  2 weeks was clearly not enough.  How about  a year?  or 3 months?  

Once you have determined that a goal is possible sit down and think about the same questions a journalist has to answer.  Who?  What?  Why?  Where?  How? 

Who can help me?  What do I need to do in order accomplish the goal?  Why do I want to do it?  Where can I go to accomplish it?  How will I accomplish the goal?

If you answer all these questions then you have a plan.  Go at your goal.  Remember why you're doing it and stick to your original game plan.  

WOD

Strength: 8 x 1 85% 1rm full squat clean

WOD: 5 min amrap "L" sit to 100m run; 5 min amrap 25 DU to 5 DB floor to over head; 5 min amrap 15 flat sit-ups 15 burpees.  3 min break between amraps

Strength:  Felt pretty good doing this.  I may have set the weight a little high to begin with and Trainer Molly wanted me to work more on my form so I lowered it.  It was a good call because as i lift heavier weights, the form is becoming more and more important.  I have to work on getting my elbows up and getting under the bar faster.

WOD:  L sits suck.  like a lot.  Like a whole lot.  I'm becoming better and better at my DU's and after banging out 61 in a row yesterday the 25 today were easy....well easier.  Once your arms start burning from the floor to overhead lifts..eek 25 seems like 100.  Also, I need to spend some time on my dumbell work, man that felt different and I felt weak.

Amrap 1 (L sit):     8.5 (the goal of this was to have a low number...I had a lot)

Amrap 2 (sit-ups):  3  even

Amrap 3 (DU's):    4+25 using 35 lb dumbells.  

Diet

After the crap food fest that was last weekend, I really got on track yesterday.  Had trout for dinner...it was the first time I've had it and it was delicious.  At well for lunch and breakfast as well.  Salad and eggs with some fruit and cashews as snacks.  

I turn 30 in 31 days.  I'm into my final month as a 20-something.  Typing that just depressed me.