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

Fran is a good thing..maybe the best of things.

Yesterday I did Fran.

As posted on the Crossfit HQ facebook page.

Fran is a hard woman who you have to go at hard and fast she likes it no other way.  Problem is, you feel like you just went toe to toe with Xena Warrior Princess.  For those not in the know, Fran is a classic Crossfit workout that is a great measure of progress.  The actual workout is 21 Thrusters - 21 pull-ups - 15 thrusters - 15 pull-ups - 9 thrusters - 9 pull-ups.  Done.  Easy enough right?

no

Oh god no.

Every time I do this workout (4 times now) I come to the brink of vomiting.  For 5 minutes after the workout I'm useless to society.     But yesterday...yesterday I did something that I didn't think I would be able to do for another 10 months.  I completed Fran, prescribed (95 lbs), in 6 minutes 57 seconds.  Not elite by any stretch of the imagination (Sub 3 is elite) but what an improvement for me.   Two months into Crossfit I did fran at 65 lbs in 14 minutes and some change.  Then 3 months later I did Fran at 85lbs and pulled a 10:12.  This time I took another 3 minutes off the time to be sub-7.

My thoughts exactly

Will this ever become an easy workout?

No.  The answer is a definitive no.

That is what is great about Crossfit.  Whether you are new or Rich Froning, the workouts are hard, but not impossible if you scale it to your level.  Your time and weight will improve, but it will always hurt the same.  You have to keep pushing yourself to improve.  Ask Molly and Evan and they will tell you the same thing.All the workouts are like that. It is you against the clock and in order to win you have to beat that shadow of the past and push your body to the brink.   Then 6 months later you do it again and hopefully, the definition of brink will have changed for you.

It has for me.  And hopefully it will change again on Saturday and I can push myself through what I did yesterday.

New Goals:

Fran 2012: sub 5 minute
Fran at PA's Fittest:  Gold: Sub 6:30  Silver: 7:00 Bronze: 7:30

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)