Wednesday, December 15, 2010

Nutrition Challenge : It's Over Folks ...


Above is a picture of my DEXA scan results. Down 36lbs! I'm totally stoked and looking forward to continuing the trend.

Currently I am readin the book "The 4 Hour Body" and getting some more ideas to help me ... we'll see how that goes and I'll document them on my blog.

Tonight I am doing my Fight Gone Bad WOD ... I'll let you know how I preform.

Wednesday, December 1, 2010

Nutrition Challenge : Day 70 - 2 more weeks ...

So tDay definitely set me back ... but I am down almost 33lb and I feel great.

I plan on being in the 260's by the time this has ended ... I want to lose 40lb+ and I will do it.

Saturday, November 20, 2010

Nutrition Challenge : Day 60 - We are on the downward slope ...

Only 24 more days ... I'm down in the 270's (started at 308lb) now and I'm stoked. I've stuck pretty well to the no cheating the final 5 weeks ... basically not doing straight up carbs like I would usually.

It's my 1 year anniversary starting CrossFit on December 7th ... In a years time I've lost 80+lb and I can't believe how much better I feel.

A few days ago I did my first handstand! I had my feet over my head, back against a wall support all my weight with just my arms ... all 280lb of me. I had some help getting my feet over my head. I look forward to being able to do it anytime, anywhere!

Thanksgiving is in 5 days ... and I'm gonna eat to my hearts content and I'm looking forward to it. Unfortunately, I'll never be able to eat the same now that I know how I SHOULD be eating.

Wednesday, November 10, 2010

Nutrition Challenge : Day 50 - 5 more weeks ...

This has been a good week ... I've lost 4lbs this week and did probably one of the most ridiculous workouts I've ever done!

Here's what the workout was ...

"That's a lotta back squats!"
50x 95lb Back Squat
5x Rope Climb
40x 115lb Back Squat
4x Rope Climb
30x 135lb Back Squat
3x Rope Climb
20x 155lb Back Squat
2x Rope Climb
10x 175lb Back Squat
1x Rope Climb

It was horrible. The first round I did modified rope climbs for the first time. Lay flat on the floor and pick yourself up VIA the rope and bring yourself back down ... 3 - 1 ratio. I couldn't even budge myself a couple months ago. The rest of the rounds I did 6 - 1 ratio ring rows.

The next 5 weeks I'm going to attempt absolutely no cheating ... I want to see if it speeds up my weight loss.

I'm looking forward to seeing my results at the end of this and to continue showing results far beyond this challenge.

Checkout my "Spotlight on ..." here Nutrition Challenge 2010 Blog.

Friday, November 5, 2010

Nutrition Challenge : Day 43 - 6 weeks down ... 6 to go.

So today begins the second half of the challenge. This has been extremely good for me. It's really made me aware of what I eat. I absolutely love the journaling portion of this. It really helps me be accountable and to test out new foods and see how it effects my weight loss goals.

So, some milestones from the first 6 weeks:
- Started Creatine, MicroLactin and Beta-Alanine. They have REALLY helped my recovery times and assisted me in CrossFitting for 14 out of 16 days. I've never done that much ... normally after 3 days I'm done and need a break.
- I've lost 25.3lbs!!
- I feel SOOO much better overall ...
- Did a bluebanded pullup ... Sweet!
- Doing pullup WODs with a greenband now ... woot!
- Situps are my friend now.
- Am able to to ring dips now with a greenband.

There's a lot more ... but I'm just so excited to see what the next 6 weeks bring.

Wednesday, October 27, 2010

Nutrition Challenge : Day 36 - Wow ... Time flies.

Today is the first day of the 6th week. 5 complete weeks down, only 7 more to go. I have CF'd 14 out of the last 16 days but last nights workout nearly killed me. It was a Hero WOD called Helton. I am stoked that I actually completed it ... PJ wanted me to scale, but I really wanted to finish it. Here was the workout:

3 Rounds for time ...
- 800m Row
- 30 Squat Cleans w/ 25lb kettlebells
- 30 Burpees

I thought I was gonna die after this workout. It was horrible!

Also ... guess what. I AM UNDER 290lbs! I am 289.2lbs! That's the lowest I've been by 3lbs during this process ... so I've recovered my gains from the beginning part of the year and then some. Also, if you factor in the nearly 5lbs I put on from the Creatine I would be at about 285lbs! w00t!

Also, yesterday I was able to 1, yes only 1, blue band pullup! I am sooo close to doing a normal pullup I can taste it!

Thursday, October 21, 2010

Nutrition Challenge : Day 30 - Whoa nelly ...

Well ... all I have to say is "Whoa nelly". I am a HUGE believer of proper supplements now. I'm on my 3rd full week of supplementing with; 5g Creatine, 2g MicroLactin and 3g Beta-Alanine. My recovery time is ridiculous. I basically am fine the next day now. Also, I can really push out 1 or 2 more reps more after feeling "fatigued" during a workout ... so my intensity is really increasing.

I'm down about 20lbs now and my body composition is really changing. I'm down about 2.5 belt loops and clothes fit me again.

This week hasn't been my best diet wise. I've taken a few liberties that I normally wouldn't but hopefully I'll make up for it at the gym. It's gonna be an awesome workout tonight! w00t!

Thursday, October 14, 2010

Nutrition Challenge : Day 23 - On a roll and terrible news.

Last night during our WOD one of the CFO family wasn't feeling well ... and left before the WOD started. He collapsed outside from a spontaneous intracerebral hemorrhage. About a 1/2 hour later Marcy found him by his car and we called an ambulance. It was horrific ... he's had surgery and is stable now but we'll know more in about 48 hours in terms of his overall recovery.

This event really opened my eyes to how short life is and how we need to enjoy every minute we have.

We are collecting gift cards for his family that's taking care of him to help ease the pain a bit.

I've Crossfit'd for 4 straight days and I feel great. Normally I am completely broken after 3 days ... I think I'm gonna go for 6 straight this week.

O feel this has a lot to do with my supplements as this is my second week on Creatine, MicroLactin and Beta-Alanine.

Last nights workout was a total break-through for me ... I was able to push myself harder then I ever have. I can't wait to see what the next 3 weeks brings.

Tuesday, October 12, 2010

Nutrition Challenge : Day 21 - 3 weeks down, 9 to go.

The first 3 weeks hasn't been nearly as hard as I thought it would ... I truly feel soooo much better!

I'm into the 2nd week of my new supplements and I really do feel a difference. On Thursday we did 4 minutes of tabata squats (20/10secs) and I was able to push myself much harder then I would normally. So much though that my lets HURT SOOO MUCH 2 days later that I thought I had broken them. LOL. That'll happen when you do 125 squats in 160 seconds. Ugh! I fully recovered in 3 days from that ... but normally it would have been much longer.

Also, I've had some weight gain due to the Creatine Monohydrate ... but I'm now seeing the scale go down again which is nice.

Doing 3-3-3-3-3 backsquats tonight ... I'm pumped and ready to set a PR.

Thursday, October 7, 2010

Nutrition Challenge : Day 16 - Pullups ... nice!

So for yesterday's warmup we did pullups ... and I am now on a green band! I started with a black and green band ... then 2 green bands, then 1 black band and now a green band ... and it was THAT difficult. The 15lbs of weight loss certainly helped. I'm stoked!

I'm really in the groove now with my food too ... and the supplements already seem to be having effects. I was able to do all the burpees during the warmup without stopping and normally I get tired after 2 or 3. All systems go!

Wednesday, October 6, 2010

Supplements ... what I am taking.

So, here is a list of what I'm taking for supplements.

I purchase all my supplements from vitacost.com. They have great prices and their stuff seems to be great quality.

- NSI ToCoQ10 - 200mg
- NSI Synergy Once Daily Multi-Vitamin (Version 3)
- NSI Mega EFA Omega-3 EPA & DHA - 2126mg
- Glucosamine HCI - 1500 mg / Chondroitin Sulfate - 1200 mg
- NSI Creatine Powder CreaPure - 5000mg
- NSI MicroLactin - 1000mg
- Jarrow Formula Beta-Alanine - 3000mg

I just started the Creatine, MicroLactin and Beta-Alanine so the jury is out on those ... but MicroLactin is known to promote good sleep and HOLY CRAP I didn't move for 8.5hours last night. It was AWESOME!

Nutrition Challenge : Day 15 - Results ...

So it's been another week ... here are some more milestones.

- Lost 15lbs!
- Gone 2 weeks without dairy ... and I think I'm gonna keep going.
- Gone 2 weeks without grain ... and I think I'm gonna keep going.
- I think the Beta-Alanine / MicroLactin is already working. I had VERY little soreness from Monday's workout and normally I would have a lot of soreness from the type of workout it was.
- Started Creatine also this week ... and promptly lost it all in the toliet. LOL. Not going to do the loading phase and just start out at 5g per day.
- Realized that "Cheat" days don't have the same effect on me ... Not sure they are as necessary any longer now that I'm developing self-control. Even when we have cheated the quantities are much less and higher quality.

I'm excited to keep going!

Monday, October 4, 2010

The Creatine has escaped my body ... explosively!

I was hoping for explosive results from Creatine ... but not like this.

About 2 hours after taking it I was on the toilet and it wanted OUT! I should have read my notes better ... I didn't need to load up for the first 5 days. I'm going to start in at the 5g maintenance mode right off the bat and hopefully that will ease up the side-effects.

Nutrition Challenge : Day 13 - All systems go!

I'm really in a stride now when it comes to the Nutrition Challenge. It feels good to eat properly and my body isn't getting the same cravings it was before.

So here's my accomplishments since the last update ...
- 12 pounds lost total
- Down a belt loop
- PR'd in overhead squat (??? > 155#)
- Journaled my food intake for 13 continuous days.
- Did 320 reps in 32 round tabata workout (20secs on / 10secs off), up from about 240.

So I'm going to be adding some supplements to my regiment ... here' what I'm doing.

- Creatine | 20g load phase daily for the first 5 days and 10g daily for maintenance.
-- I'm starting this to assist with my lean muscle development to hopefully take my body fat percentage down.
- MicroLactin | 2g load phase daily for the first 5 days and 1g daily for maintenance.
-- Quicker recovery and anti-inflammatory action.
- Beta-Alanine | 4g daily
-- Helps with; total work capacity, power output at lactate threshold, delayed onset of muscular fatigue during high-intensity exercise and improved sub-maximal endurance performance.

We'll see what happens!

Thursday, September 30, 2010

Nutrition Challenge : Day 8 - Whoa nelly ...

Well, this last week has gone really well. Here's the accomplishments I've made in the first 8 days.

- Lost 10lbs
- Journaled all my food intake
- PR'd CFT by 95lbs
- PR'd DL by 30lbs (375 > 405)
- PR'd BS by 25lbs (290 > 315)
- Did ring dips in a WOD for the first time ... and did them pretty well I think.

I'm very happy with this so far ... and I look forward to what the next 12 weeks will bring.

Friday, September 24, 2010

Nutrition Challenge : Day 2 - Much, much better ...

So today was a lot better in terms of hunger pains ... The food seemed to satisfy me more.

I wasn't able to make it to the gym unfortunately because we had a Open House / Carnival at Natalie's school and then I got called for a work emergency and was on a conf call from 6:30PM to Midnight. Yay!

Currently I'm back on the same call as the issues continue ... w00t! Hopefully I'll be able to hit the gym.

Thursday, September 23, 2010

Nutrition Challenge : Day 1 - HUNGER PAINS and CrossFit Total

The first day was a TOUGH day ... I was eating food ... but I've cut my carb intake as I know that I'm very carb sensitive. Basically i'm doing The Zone ... 20 blocks protein, 20 blocks fats, 12 blocks carbs.

I had "hunger" pains all day ... until I got to CrossFit by Overload.

We did our CFT (CrossFit Total) and I was pumped ... but I totally thought I'd blow it this time as I haven't really trained hard for over a month.

My last totals were as follows:

Back Squat = 280lbs
Shoulder Press = 135lbs
Deadlift = 355lbs

CFT = 770

I felt really good today ... nothing hurt ... I was ready. My first attempt at the Back Squat and I felt really strong ... so I just went for it ... 290lbs was the most I ever had on my back ... and I did it twice. So I bumped upto 315lbs and BAM, I did it! It wasn't going to be as bad as I thought afterall. So, to make a long story short this is what my CFT was:

Back Squat = 315lbs (+35lbs)
Shoulder Press = 145lbs (+10lbs)
Deadlift = 405lbs (+50lbs)

CFT = 865

I am very happy with this ... originally I wanted 410lbs by the end of the Nutrition Challenge ... Now I'm aiming for the 500lb Deadlift Club & a 1000 CFT! I can't wait to see what these next 12 weeks will bring.

Friday, September 3, 2010

Well ...

This has been a horrendous two weeks ... I've been able to get to CF once ... yes, I said once.

I have done cardio 8 times in those 2 weeks also ... but come on!

Next week should be MUCH better ... and we are gonna hit the gym on Saturday Morning. Can't wait.

Tuesday, August 31, 2010

Day 4 : Cardio (Again, Again ...)

This is for Thursday's workout ...

Did a full 40mins on the Elliptical machine ... not too shabby being that I wasn't able to even do 10mins 8 months ago.

Going to do the CFO workout @ the Office Gym today. I'll update how that went later.

Thursday, August 26, 2010

Day 3 : Cardio (Again)

I didn't make it to the CFO today because I had an EXTREMELY long day and sleep was VERY important.

I left at 7AM and didn't really get back home until 11:30PM. It was for fun purposes ... but still, a very long day.

So I did another 30mins on the elliptical machine and I feel good. I'm going to do 30mins again today ... and get to CFO on Friday. Most likely going to do Diane. Haven't done that one in awhile and want to see where I'm at.

Tuesday, August 24, 2010

Day 2 : Cardio

Just did 30mins on an Elliptical machine at my Office's gym ... felt really good. Kept a 10min mile pace ... My legs are EXTREMELY sore from yesterday so this really helped to get some of the lactic acid out of the muscles. I'm really looking forward to tomorrow's 6AM class.

Monday, August 23, 2010

Day 1 : I'm Back ... No Mo' Fat Joe 2.0

Well, I'm back ... and hopefully soon to be better then ever.

I took nearly 2 weeks off after having week after week of unsuccessful workouts. I just wasn't moving forward and kept hurting myself. So I listened to my body and took some time off.

So, because I took so long to listen I've had a set back in regards to weight loss. I've gained nearly 16lbs from my lowest point which was 292lbs. I'm at 308lbs as of yesterday morning. Ugh.

But I was back to the gym this morning @ 6AM, scaled the workout and feel great! It was a tough one ... but I pushed through with help from Tweety. Thought I was gonna puke at one point ... but I feel good now.

So, this is the first day back in what I'm calling "No Mo' Fat Joe 2.0".

I've learned a lot in this last 8 months of CrossFit. What works and what doesn't. Both diet and workout related.

Here's what I've found out for me ...

What Doesn't Work ...
- Running ... I was born with bi-lateral club feet and have had pain pretty much everyday of my life. Running exacerbates the pain beyond belief. If I run/jog a simple 400m it takes my feet nearly a week to recover. It's just not something I'm going to be able to do due to my disability and that's that. I am good at Rowing ... and actually enjoy it to a certain extent. I will just try to keep improving with it.
- Eliminating Cheat Meals ... In no way does this help your diet or increase your metabolizing but boy does it help you mentally. My cheat meals are Friday Night and Saturday Night. I try to eat a good meal before cheating and then I eat to my hearts content. I find that I can't eat as much as I used too ... but it really helps to know that there is a light at the end of the tunnel when it comes to eating some "good" food. :-)
Pushing Yourself Too, Too Hard ... It's good to find your limits and push through them. But make sure to listen to your body. If you aren't making consistent gains and keep hurting yourself it's time to take a break. It's okay to be sore ... but not injured. When it happens, you'll know the difference.

What Does Work ...
- Meal Planning / Timing ... If you don't plan out your meals and times you are going to eat you WILL NOT be successful. Never, ever go more then 5 hours without eating a balanced Zone snack / meal. When you do that your odds of "cheating" go WAY up. You need to control your hunger.
- Blogging ... Keep track of what you do and achieve! There is no better feeling then seeing you beat your last "Diane" time by nearly 1 min!
- Accountability ... You need to keep yourself accountable to more then just yourself. Find someone that has the same goals as you and motivate each other! That's what makes CrossFit sooo awesome! It's awesome when everyone is one their backs making sweat angels after doing a truly horrific workout ... it's great to know that all of you just went through nearly the same traumatic event.

So ... here was today's workout.

"Ball up"

5RFT:
25 Wall Balls (3x14lbs, 2x10lbs)
15 Pull ups (2 Green bands)

Time: 21:00'ish.

This was a tough one ... after the first 2 rounds I thought I was going to puke ... took a breather and continued on.

Thursday, July 22, 2010

2010 CrossFit Games WOD #3

I soooo didn't want to go, but I made myself. I suffered from leg cramps all night but, come to find out, that can be due to dehydration.

Anyway ... I thought this was going to be a relatively "easy" workout, but I forgot about warmups.

One of the CrossFit sayings is "Your workout is our warmup." and today that was a fact.

Here was the warmup:
- 1600m Row
- PVC Passthrus
- 3x Hip Mobility Drill

Then 2 rounds of:
- 10 wall balls
- 10 pushups
- 10 pullups
- 10 situps
- 10 dips
- 10 kettlebell swings

Don't forget ... this was the WARMUP!

Now, the workout:
Complete as many rounds as possible in seven minutes of:
- 7 Deadlifts (315# / 205)
- 20 meter Sprint
- 14 One legged squats
- 21 Double-unders
- 20 meter Sprint

I was able to do 2 complete rounds + 4 DLs. I was happy with that result, especially after the workout the day before. I think today's going to be a rest day, but we'll see.

Wednesday, July 21, 2010

Isabella & Marissa's Re-Enlistment WOD

Isabella:
I really enjoyed Isabella ... it was actually fun and the fact that I was abile to Snatch 115lbs 30 times in 8:42 was good ... especially with my 1RM at 125lbs.

Marissa's Re-Enlistment WOD:
I just have to start with saying "OH MY GOSH!" ... this was SOO much tougher then I thought it was and I already thought it was going to be a tough one!

During the last few reps and the final 400m row I literrally thought ... "I'm going to die ... yup ... just die.".

Thank you to everyone that cheered me on at the end ... it's the ONLY reason why I was able to continue.

Again, OH MY GOSH!.

I'm done.

Thursday, July 15, 2010

Double Under Helen

This one SUCKED ...

3 RFT:
50 Step Ups (12")
21 Kettlebell swings (1.25 pood)
12 Pull-ups (Black Band)

19:21

Then:

1 Rep Max Thruster

145# ... which was actually too easy and a 20# PR. Can't wait to try this next time.

Wednesday, July 14, 2010

Ugh ...

I'm getting REALLY bad at this ... so since my last post I've done the following.

PR'd in Back Squat ... went from 1x280 to 2x290.

PR'd in Press ... went from 1x140 to 2x145.

Overall I'm a bit discouraged ... in a bit of a slump that I can't seem to get out of.

Wednesday, July 7, 2010

Week 1 of Training for Gladiator 5k Mud Run

So ... I've been having trouble keeping up with keeping up with daily posts ... so I'm just gonna post weekly summaries.

This week I hit the gym; Monday, Tuesday, Wednesday and Saturday.

Wished it could have been more ... but not. I really hit it hard this week though ... every workout I did it has hard as I could.

11 more weeks to go.

Wednesday, June 30, 2010

Week 1 - Day 2 : NARF (Backwards FRAN)

This was a fun one ... I can really feel my pullups improving.

Here was the workout:

9 - 15 - 21 Reps:
- Pullups
- 95# Thrusters

Finished in 7:38ish ... it felt good and really left a good sweat angel after this one.

I can really feel myself getting stronger all around ...

Monday, June 28, 2010

Week 1 - Day 1 : The training begins ...

Today I start to train for the Gladiator Mud Run ... each CF workout I'm gonna do the best I can ... hopefully. :-)

This is what we did ...

AMRAP in 20mins:
- 500m Row
- 95# Clean & Jerk

I completed 4 full rounds ... which was actually pretty good! I left it all on the mat today. Looking forward to tomorrow.

Saturday, June 26, 2010

Supplements ...

So, I'm starting some new supplements to go along with my training regiment.

Glucosamine and Chondroitin:
I am taking this on the recommendation from a Triathlete who had the same club feet issues I've had. It should help with my overall foot movement and technically help with pain / recovery in my feet.

CoQ10:
This should help my recovery from my workouts and overall cognitive ability.

Omega 3 Fish Oils - DHA/EPA:
I have been taking this on and off from the time I started CrossFit ... but I'm going to step it up and start taking 3g per day. Originally I was only taking .5g per day.

We'll see how these help in my training for the Gladiator Run!

Thursday, June 24, 2010

Gladiator Mud Run ... here I come!

So ... in the beginning of my weight loss track my main focus has just been losing weight and getting fit. So I am focusing on an event ... The Gladiator Mud Run. It's a 5k run over obstacles ... and VERY dirty. I think refocusing my motivation will help me to be more successful.

So, I'm gonna mix things up a bit.

Monday:
- 6AM CrossFit

Tuesday:
- 6AM CrossFit
- 12PM CrossFit Endurance

Wednesday:
- 12PM CrossFit Endurance

Thursday:
- 12PM CrossFit Endurance

Friday:
- 6AM CrossFit

Saturday:
- 9AM CrossFit (Optional)

Sunday:
- Rest Day

I have 12 weeks to train for this ... It's only 5k (3.2ish Miles) ... but I want to go ALL OUT!

Monday, June 21, 2010

Help! I've fallin' and I can't get up!

Yeah, so I haven't updated in a while. It's been a tough few weeks and unfortunately I have fallin' off track and have gained some weight back.

But I am back at it officially today.

This is the schedule I plan on keeping for the next 6 weeks.

Monday - 6AM CrossFit
Tuesday - 6AM CrossFit
Wednesday - 6AM CrossFit
Thursday - Day Off / 30min Low Impact Cardio
Friday - 6AM CrossFit
Saturday - 9AM CrossFit

We'll see how it goes ... also, I'm getting back on track with my diet. Tried strict Paleo and that wasn't for me ... but I am going to adopt some Paleo principles with my Zone Diet.

Tuesday, June 8, 2010

Day 99 : A little bit of this and...

This was a great one ... Jordan is doing the mornings for now and I'm excited.

For time:
30 HSPU (20" Box on knees)
40 Pull-ups (Black + Green Band)
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees

Finished in about 22:30 ... this was a TOUGH one!

Did cardio on Tuesday ... 30mins again on the eliptical machine ... about 4.15mi.

Thursday, June 3, 2010

Cardio : I'm Loving It ...

So I'm planning on doing 2 days a week of 30mins of cardio ... most likely using the elliptical machine @ my office's gym.

Tuesday:
25mins, 3.02 miles

Thursday:
30mins, 4.19 miles

Thursday, I felt much stronger ... at 25mins I was at 3.55 miles ... which was a big improvement.

That means I was averaging around 7min miles ... which I'm happy with.

Originally I started using the elliptical back in October 2009 ... I could barely last 10mins on the machine ... probably closer to 5mins. Now I feel like I could keep going even longer then 30mins.

Day 98 : Deadlift

Sooooo stoked! I PR'd by 20# in my Deadlift ... my previous was 355# ... here's what I did.

335 - 360 - 370 - 375 - 335 - 335 - 335

At this point I'd be at a 795 CFT score ... Can't wait for the next CFT.

Tuesday, June 1, 2010

Changing things up a bit ...

So I am changing things up a bit ... I've hit a plateau in terms of weight loss the last couple months. But I have been getting "fitter" ... so I'm still happy.

Here's the things I'm changing.

Diet:
I am attempting to do the Sweet Cheeks 5 Week Paleo Challenge ... which consists of:

Week 1 - NO SUGAR
6/1-6/6 No sugar?! No problem. We've all successfully completed the Sweet Cheeks no sugar challenges of the past! This week will be a piece of cake...cake! Errrr... you know what I mean.

Week 2 - NO DAIRY
6/7-6/13 In addition to no sugar, we're tacking on dairy in week 2. Time to rinse out your Brita!

Week 3 - NO GRAINS AND LEGUMES
6/14-6/20 This is the week s#@t gets serious! No sugar, no dairy, no grains and no legumes. Take a deep breath!! Relax, you can do it! Luckily you've been prepped by The Cheeks with our recent no grains challenge and already know how awesome you'll be feeling by the end of week 3.

Week 4 - NO PROCESSED FOODS
6/21-6/27 Make it yourself! This is what you've been training for all these months with The Cheeks! We're so proud of how many of you have told us you are cooking now. Time to step up and prep up ... your foods that is!

Week 5 - LIVING THE PALEO LIFESTYLE
6/28-7/4 You've now eliminated everything un-Paleo and put it into cruise control! This week you can just sit back and enjoy while reaping the many wonderful benefits of living the Paleo lifestyle.

Workout:
Here's how my schedule is going to breakdown ...

Monday:
6AM - CrossFit

Tuesday:
12PM - 25 to 30min Cardio

Wednesday:
6AM - CrossFit

Thursday:
12PM - 25 to 30min Cardio
630PM - Olympic Weightlifting Class

Friday:
6AM - CrossFit

Saturday:
9AM - CrossFit (Optional)

I'm hoping the extra cardio and diet change will kick things into gear ... we'll see!

Day 97 : Memorial Day Hero WOD ... Randy

It was Memorial Day and we picked a Hero WOD ... I picked Randy ... 75# Power Snatch for 75 reps.

Holy crap my traps are sore!

Finished it in like 10:50'ish ... not nearly as good as I wanted ... but it was RX'd. So I'm happy with that.

Day 96 : Oly Class

We went over Sumo Deadlift High Pull ... did the best I've ever done with this movement I think. I maxed out @ 170# which is def a PR ... but I never recorded my load on this workout.

Adam had us do a tabatta styled workout at the end over 5mins ... Adam got me to tell him that I hate him. :-)

Day 95 : J.T.

I knew this one was going to be awful ... it looked easy and all the easy looking one suck!

21-15-9 reps of:
- Elevated Pushups (24")
- Dips (Leg assisted)
- Push-ups (Knees)

Finished is 12:51 ...

Monday, May 24, 2010

Day 94 : Nicole

I did this rowing ... and it sucked. Very badly ... rowing and pullups don't work.

AMRAP in 20mins:
- 400m Row
- Max Rep Pulls

Did a total of 39 pullups with black + green band ... then did another 42 ring rows ... 8 rounds total. So 3200m ... ouch!

Saturday, May 22, 2010

Day 92 & 93 : Trifecta & Saturday Fun

Day 92 : Trifecta

I have been stuck on a 135lb Shoulder Press for SOOOOO long! Today I finally topped that ... here was the workout.

- Shoulder Press 1-1-1-1-1 reps
- Push Press 3-3-3-3-3 reps
- Push Jerk 5-5-5-5-5 reps

Here was the break down ...

Shoulder Press
95 - 105 - 125 - 135 - 140(5#PR)

Push Press
125 - 135 - 145 - 155(10#PR) - 160(F)

Push Jerk
135 - 145 ... I felt a groin pull during this set, so I called it quits.

Day 93 : Saturday Fun

I soooooo didn't want to shoe up for this today. But we did ... 9AM ... boy did I want to keep sleeping. But I'm glad I didn't.

Here was the WOD ...

800m Row
3 rounds:
- 20 kb swing 45#
- 20 step ups 18"
- 20 wall balls 20#
800m Row
100 sit ups

Finished it in 22:47 ... scheduled changed at work.

Going to start going to 6AM class, can't wait!

Thursday, May 20, 2010

Day 91 : 30 mins of H311 ...

This was a fun one ... but tough!

Five rounds for reps of:
- 1 min - Wall Balls (20#)
- 1 min - Ring Rows
- 400m Row
- Rest

Start each round exactly six minutes apart. Your rest period is whatever remains after the run.

I have NO idea what my numbers were ... didn't keep track, completely forgot too. But it was fun.

Tuesday, May 18, 2010

Day 88, 89 & 90 : "Push & Squat", Diane & "The Anchor"

Day 88 : Push & Squat

This was supposed to be "Push & Run" but I was doing it in the house so I modified it.

- 150 Pushups

Every time you stop ... you have to get up and do 10 Air Squats as quickly as possible.

Took me 11 rounds ... and about 20mins.

Day 89 : Diane

This is my go to Benchmark WOD. I love it ... a bit disappointing in my time, but it's because I did a harder position with my box pushups and also doing the 150 pushups the day before I was SORE!

Did it in 7:34.

Day 90 : The Anchor

This was an awesome workout ... I REALLY pushed myself on this WOD.

5 Rounds For Time
- 500m Row
- 105# Thruster - 3 Rounds / 95# Thruster - 2 Rounds

I had to drop weight because I was getting muscle spasms in my back and REALLY wanted to finish. I really went hard with it though and left it all on the mat.

Finished in 19:41.

Tuesday, May 11, 2010

Day 86 & 87 : "Get The Lead Out" & "Deadly Burpee""

Day 86 : "Get The Lead Out"

I couldn't make it to the box so I used my office's gym to do this WOD. Boy did I get weird looks when I was doing the squats ... I think I made them uncomfortable because they looked like they were sitting still compared to what I was doing. :-)

The WOD:

5 Rounds For Time:
- 400m Row (Used the elliptical machine @ .25miles per round)
- 50 Air Squats

All I have to say is ouch! Finished it in around 19mins.

Day 87 : "Deadly Burpee"

Made it to the box ... this was an awesome workout. I actually RX'd it!

5 Rounds For Time:
- 275lbs Deadlift
- 10 Burpees

I really pushed it at the end ... I left it all out there. Finished in 7:56.

Friday, May 7, 2010

Day 85 : "Tabata Something Else"

This workout sucked!

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are DB push press (30#), the second 8 are push-ups, the third 8 are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

My legs are basically unusable today ...

Thursday, May 6, 2010

Day 84 : "Clean & Burp"

On paper ... this looked easy. It wasn't.

7 rounds for time:
- 10 Medball Cleans (20#)
- 10 Burpees

I did it in 12:43 ... it sucked.

Then I did Oly class ... and even after I did a leg heavy workout I PR'd for my 3 rep in Back Squat. My previous was 265 x 3 and tonight I did 275 x 3. GTs ...

Wednesday, May 5, 2010

Day 82 & 83 : At The Park & Mikee

Day 82 :

We wanted to take the kids to the part ... so on Thursday we did made up a WOD and let the kids play.

Here's what we did ...

AMRAP in 20mins :
- 5 Dips
- 10 Pushups
- 15 Squats
- 20 Suspended Knees to Chest

I completed 13 rounds and Marcy did 10 ... it was a pretty tough workout!

Day 83 :

Well, after a 4 day hiatus ... we did our first WOD in the NEW box! It's awesomely big ... and I can really see the potential and can't wait to add more members to our CFO family.

Anyway, this was a TOUGH one to get back into ...

Here's what we did ... for time:

- 1000m Row
- 25 Dumbbell Push Press (15#)
- 750m Row
- 50 Dumbbell Push Press (15#)
- 500m Row
- 75 Dumbbell Push Press (15#)
- 250m Row
- 100 Dumbbell Push Press (15#)

Finished it in 19:11 ... I was keeping up with OC for the first round ... but he blew me away after that ... I was glad to get under 20mins.

Wednesday, April 28, 2010

Day 81 : Injured Wrist

Well today was actually going to be fun ... was going to do a 5K row but because my wrist was killing me I wasn't able to do anything they had prescribed that day. So Jordan did a workout for me ...

AMRAP in 20mins:

- 5 Step Ups
- 10 Lunges
- 15 Supermans
- 20 Abmat Situps

I did 8 total rounds ... I could have done better but I concentrated on doing full range of motion situps as much as I could. I can only do 10 in succession so I finished up the situps with crunches.

My abs are sore today ... which I like. I haven't done a good ab workout in a long time. I'm hoping to do the RX workout tonight, but I may have to rest the wrist one more day. We'll see.

Tuesday, April 27, 2010

Day 80 : Max Clean, Shoulder Press and Back on The Zone Bus

Well today was another somewhat encouraging day for me. First off, here was the workout.

Buy in: 1 attempt @ Max Pushups

WOD: 20mins to do your max clean.

Buy out: 1 attempt at fastest 400m Row

So I was able to do 22 knee pushups in a row for the "Buy in". I wasn't very happy with this ... I need to work on the flexibility of my feet so I can start to do proper pushups.

For the WOD I PR'd by 30# today ... my previous max clean was 135# today I was able to do 165# which is still terrible! People that have been doing this for a quarter of the time of me and are 100# lighter are throwing up more weight. My form is SOOO bad on this movement but I did improve a bit today.

In the "Buy out" I PR'd by nearly 14 seconds ... I was able to get a 1:16, but I think I could have gone sub 1:10 but my form was REALLY off the first 250m.

In the Oly Class we worked on Shoulder press and I'm still stuck at the 135# mark. I can't get past it! Ugh! After we did max shoulder press we did 10 rounds of 3 reps at about 80% max. It was TOUGH! My shoulders aren't nearly as sore as I thought they'd be. But I did hurt my wrist ... hopefully it's just strained and nothing more. A few days will tell.

As far as my diet is concerned ... I did very well today and stuck with Zone favorable food all day.

Monday, April 26, 2010

Day 79 : Diane (Again!)

I had to get in and out of the box because we were having people over that night and Marcy wanted to kill me for going already.

Anyway, I did Diane, again. I know I'm not supposed to but I know it's a quick workout and I LOVE deadlifts.

21 - 15 - 9
- 225# Deadlift
- Handstand Pushups - 24" Box

Also, I shaved off nearly 53 seconds! I was very, very happy! This week is going to be a tough week ...

I'm going to be pushing myself very hard in terms of diet and gym. Hopefully I don't get too grumpy.

Thursday, April 22, 2010

Day 78 : Front Squat

Today was another good day ... we started out with a warmup:

2 Rounds of:
10x Pushups
10x Situps
10x Dips
10x Squats
10x Hip Extensions / Supermans

Then 30 shoulder passthrus.

I was REALLY stoked because I was able to actually do 10 unanchored situps in a ROW! I have basically been doing crunches all this time ... I was able to do 3 about a week ago and then 10 today! What, what!

The buy in was ... 800m Run Sprint as fast as you can ... I did rowing instead because of the bad feet. My previous PR was 2:52 ... today I did it in 2:47! That's a 5 second PR! What, what! :-)

Then the WOD was max front squat in 20 mins. My previous best was 150# x 3 ... I felt I could do better but my flexibility was horrible and I was killing my hands/fingers. This time I was able to put up 215# and I could have done more but I felt a bit of a pull in the left groin. Not worth hurting myself especially because I already did a 65# PR!

Can you give me a "What, what!". :-)

The buy out was muscle ups which I didn't even attempt ... still WAY too fat. But I'll get there!

Tuesday, April 20, 2010

Day 77 : Snatch

Today was a fun WOD ... and exposed my weaknesses in my snatch. I maxed out @ 125# ... my previous best was 4x85# ... which then I attempted a 105# and failed miserably.

We also had a buy in (warmup) ... It was supposed to be 3 tries at Double Unders (jump rope under your feet 2 times before you land). I can't do any long term jumping because of my feet so I did max calories in a 1min row. My previous best was 11 calories in 1min. Today I hit 23 calories in 1min. I'm stoked with that. That means I'm putting out more then 100% more power in 1min then I previously could back on January 15th. That's REALLY going to help my "Fight Gone Bad" score.

Today, we had a buy out (cool down) too. 1 attempt at doing as many pull-ups as you can. I've been avoiding doing any pull-ups basically because I didn't want to look like an idiot. About a month ago, when no one was looking, I did 1 pull-up using the black band and I was happy with that. Today I was able to do 3 using the black band. Adam made me add another band (green band) which then "felt" too easy. Jordan said if it was too easy then keep going. I was able to get 19 more, so 22 total. I thought my arms would be wrecked today but they aren't too bad.

Yesterday was very encouraging for me. Can't wait to get back into the gym tonight.

Monday, April 19, 2010

Day 75 & 76 : Diane & Operation Huey Down

Day 75 : Diane

Friday is "Benchmark Friday" ... we get to pick one of the "girls" or heros workouts and see how we do. This week I chose "Diane" ...

This was the workout:

21 - 15 - 9
- 225# Deadlift
- Handstand Pushups - 24" Box

I completed it in 7:05. Was pretty happy with this ... it was hard one.

Day 76 : Operation Huey Down

Full Mission Profile.

Situation: One UH-1Y Huey Gunship has been downed by small arms fire Northeast of Kabul. There were 4 souls on board. Last transmission reported that all 4 were alive, coherent, wounded and trapped but once freed, could probably walk.

Objective: Execute rescue mission by foot from nearest LZ, LZ O.C., 1 mile south of crash site. Rescue all 4 crewman and salvage all crypto gear and weapons and egress back to LZ. Time is of the essence as enemy is reported in the area.

Phase I - Rush to Crash Site
4 x 400m / 20 Mountain Climbers

Phase II - Crewman rescue
4 Rounds
20 DL @ 135
20 KBS @ 55 (Mod'd 35#)
20 Cleans @ 135 (Mod'd 95#)

Phase III - LZ Egress
4 x 400m / 20 Walking Lunges

Note - Phase III will be done holding DBs or KBs of various weights to simulate carrying the crewman's equipment and the gear salvaged from crash site.

I did this one in approximately 52 mins. This was EXTREMELY difficult ... did most of it with a 10# flak jacket. This was also Casey's (OC) last training WOD for about 2 years. He's getting deployed but coming back after 2 years. You are really going to be missed!

Thursday, April 15, 2010

Day 74 : CFT (CrossFit Total)

I am ecstatic! I nailed my CFT ... got a 770 like I wanted and did exactly what I predicted:

Back Squat: 280#
Shoulder Press: 135#
Deadlift: 355#

Here's some shots of my 355# deadlift.  (I gotta work on my farmers tan ... :-)


Wednesday, April 14, 2010

My first CrossFit Total! w00t!

Tonight I am doing my first CFT (CrossFit Total) and I am stoked. A CFT is a total of your 1 rep max for; Back Squat, Shoulder Press and Deadlift. I'm predicting a 770 which would be broken down like this:

Back Squat: 280#
Shoulder Press: 135#
Deadlift: 355#

But ... if I really push myself tonight ... if I'm feeling in the Zone. This is what I'd like to do:

Back Squat: 285#
Shoulder Press: 135#
Deadlift: 365#

which would give me a 785 ... I'll update tomorrow.

Day 73 : Feather Fran

This was a fun workout ... it's the lighter version of Fran on the thrusters.

This is what we did ...

3 Rounds ...

21 - 15 - 9 reps of

- Thrusters (65#)
- Ring Rows

I did it in 6:57 which was pretty good I think. The last time I did something similar I did it in 3:26 but only did 12-9-6 and with only a 35# bar.

Tuesday, April 13, 2010

Day 72 : Recover

This was a good one ... it didn't obliterate my body like the last 2 WODs. I feel really good today actually. No real soreness anywhere.

This was the workout:

- 500m Row
- 75 Step Ups (18")
- 30 Burpees

Did it in 12:29.

Monday, April 12, 2010

One Rep Max Prediction

I found a cool site that can help you predict your one rep max based on your performance on multiple rep workouts.

Here's the link: One Rep Max Calculator.

My previous best in deadlift was 4x305 which was a predicted 333 one rep max. On Friday, after a considerable amount of time off, I did 10x275 ... which would equate to a 367 one rep max. I am very happy with progression ... that's approximately a 10% increase in strength in a little less then 6 weeks. The thing is I haven't done any real deadlift work since then other then working on a snatch gripped deadlift for a bit.

Saturday, April 10, 2010

Day 71 : Rowing Kelly

I didn't think I was going to make it to class after yesterdays WOD. I went to bed SOOO sore ... but after a shower this morning I felt a bit better. I thought the WOD today would make it feel better ... but it didn't. LOL. That's what happens when you take so much time off.

We did a Rowing Kelly today :

5 Rounds For Time:
- 400m Row
- 30x Step Ups (18")
- 30x Wall Balls (20lbs)

I did it in 30:14.

This was another ouch ... I'm glad tomorrow is a rest day.

Friday, April 9, 2010

Day 69 & 70 : Ups & Linda

Day 69 : Ups

3 Rounds For Time:
- 30 Abmat Situps
- 5 Muscle Up Progressions
-- 3 Dips
-- 3 Ring Rows

Did it in 6:27 which I was very happy with.

Day 70 : Linda

This was a TOUGH one.

This was 10-9-8-7-6-5-4-3-2-1 reps of the following:
- 225lb Deadlift (275lb for the first round of 10)
- 135lb Bench Press
- 115lb Cleans

I finished this one in 29:06. I wanted to do it sub 30 so I was happy. I am extremely sore! OUCH!

Monday, April 5, 2010

Day 68 : "Men Vs. Women" @ Albany CrossFit

What ever team finishes first wins ... don't remember who won though! LOL.

We visited Albany CrossFit and they were awesome hosts. They made us feel right at home. My father-in-law George came out to join the fun. He got an authentic CrossFit experience. He did 3 rounds and was toast but he did awesome. The one thing you learn over time is to pace yourself. Even though a good time is the goal you will get better intensity if you pace yourself and may even get a better time.

Here was the workout:

5 Rounds For Time :
- 400m Row
- 30 Air Squats
- 20 Kettlebell Swings (1.5 Pood)
- 10 Burpees

Completed it in 20:40'ish.

It was an awesome workout and still 2+ days later my quads are still obliterated!

Thanks again to Albany CrossFit ... you guys are awesome! I can't wait to get back to my CrossFit By Overload homies. I think I represented you well.

Wednesday, March 31, 2010

Day 67 : Good, Clean, Practice

This was a gnarly workout. The RX weight was 135lb but I took it down to 115lb.

This was AMRAP (As Many Rounds As Possible) in 20mins:

- 3x Hang Power Cleans
- 3x Push Press

I really enjoy shoulder work so this was "fun" ... I pushed out 14 rounds which was better then the 10 rounds I was expecting to do.

I'm going to be doing more shoulder work as my left arm/shoulder area is about 30% weaker then my right.

Hopefully I'll be able to get to the gym at least 3 times while on vacation. I'll let you know how it is @ Albany Crossfit.

Tuesday, March 30, 2010

Day 65 & 66 : Casey's "House O' Fun" & Deadlift/Shoulders

Day 65 : Casey's "House O' Fun"

This was a tough workout ... seemed easy on paper but not in practice.

Here's how it went.

- 10 Wallballs
- 1 Burpee
- 10sec L-Sit

- 9 Wallballs
- 2 Burpees
- 10sec L-Sit

All the way through ...

- 1 Wallball
- 10 Burpees
- 10sec L-Sit

This REALLY killed my legs ... I was more then sore, it was painful.

Day 66 : Snatch Gripped Deadlift & Shoulders

Worked on a snatch gripped deadlift to prep for heavier snatches. Topped out @ 275.

Also did some dumbbell shoulder work because we I have about 30% less strength in my left arm/shoulder area ... started @ 30lbs, 35lbs, 40lbs, 45lbs.

Shoulders are smoked. Going to be a good WOD today.

Friday, March 26, 2010

Day 63 & 64 : "The Nemesis" and "Max Reps"

Day 63 :

This was a tough one ...

"The Nemesis"

As Many Rounds as Possible in 20mins :

- Handstand Pushups (on 24" box) x 15
- 400m Row

I was still recovering from being sick but I hit 6 completed rounds. I was aiming for 5 ... so I was happy.

Day 64 :

I really enjoy deadlifting so I was happy when I saw this one. I even sported some new bright red Under Armor kneehigh socks and my Vivo Barefoot Aquas. (The socks are to protect the shins because you end up cutting and scaring pretty bad.)

The warmup was KILLER!

3 Rounds of:

- 400m Row
- 10x Kettlebell Swings (45#)
- 10x Sumo Deadlift High Pull (45# KB)
- 10x Burpees

That was a workout in it's own right ... but here was the actual WOD:

5 Rounds (2mins Rest):
- Max reps of 155# Deadlift

Then:

5 Rounds (1min Rest)
- Max Ring Rows

Here are my numbers:

Deadlift : 15 - 16 - 17 - 14 - 15 = 77
Ring Rows: 15 - 15 - 15 - 15 - 15 = 75

I'm pretty happy with that ... going to have to convert to pullups with the blackband soon.

Thursday, March 25, 2010

Weight Loss Update

So ... my next milestone has been reached. I've officially lost 50lbs. 51 to be exact. It feels good to pass that barrier. I've got another 35 to go to reach my 1st goal weight. Eventually I want to be down to 200lbs ... but in baby steps.

Wednesday, March 24, 2010

Sick and Family Time

I was sick and I had to take some time off to help the Girls off to NY. I will be hitting the gym hard these next few days starting tomorrow. I'm on 3 hours of sleep right now and have to work late. Hopefully it's a good WOD.

Thursday, March 18, 2010

Day 62 : The Planter Box

This was a tough one ... as many rounds as possible in 20mins:

- 10 Ring Rows
- 10 Weighted Step Ups (25# Bumper Plate)
- 10 Burpees

I completed 6 full rounds + 10 Ring Rows.

Wednesday, March 17, 2010

Day 61 : Holy "AMRAP Combo" Batman

AMRAP = As Many Rounds As Possible ...

Today was tough!

The warmup was tough ...

400m Row

2 Rounds:
- 10 Hip Mobility Drills
- 10 Pushups
- 10 OHS (PVC)

400m Row

Then we did a 3 - 3 - 3 Shoulder Press which I was a bit disappointed with:

125 - 130 (1 rep then Fail) - 125

Then we did the WOD ...

AMRAP in 15 min:
- 5 Kettlebell Swings 1.5 pood (55#)
- 10 Step Ups (20")

I completed 11 rounds + 5 KB Swings.

Overall a very good night ... gonna be tired tonight. This is day 3 of my 6 day CF Marathon.

Before and After Face Comparison


Here's a look @ my face change ... it's not much but I think you can really see a difference. Things just look less sloppy. lol.

The first pic was about 2 months BEFORE I actually started doing CrossFit. I think I probably gained another 5 - 8lbs after that pic.

Day 60 : Cardio

Today was strictly a cardio workout which I love. I really enjoy the row machines as that's all I can do because of my crappy feet.

Here was the workout:

5 Rounds for time ...
- 400m Row
- 15 Step Ups (20")

I did it in 15:33 which was pretty good I felt. I pushed through and didn't stop.

Tuesday, March 16, 2010

Day 59 : SoCal Sections WOD 2

So today we did the second WOD from day 1 of the SoCal Sectionals. This was an awesome one! Close to one of the toughest I've done:

This WOD actually consists of two short workouts. You will start the second workout exactly 20 minutes after you start the first one, so your rest is determined by the time it takes you to finish the first workout. Each wod has a 15 minute time limit. Your score for this event is the combined times of both workouts.

Part 1:
4 Rounds for time of:
9 Squat Cleans (65#)
6 Handstand Push-ups

Part 2:
For time:
30 Hang Squat Snatches (5#)
30 Ring Rows
750m Row

Part 1: 6:40ish
Part 2: 11:30ish

It was a great overall workout ... the last 750m row SUCKED! Can't wait for today!

Friday, March 12, 2010

Weight Update!

Yeah, so I am officially no longer in the 300lb club. 298lb as of this morning. What, what!

Day 58 : Snatch Builder

This one was HORRIBLE!

Seven rounds for time of:

7 Power Snatch 65#
7 Snatch Balance
7 Overhead Squat

I did it in about 24:30. This one wrecked me mentally more then physically. I really didn't think I would be able to finish it, but I did!

Wednesday, March 10, 2010

Day 56 & 57 : Skill Work & Good WOD!

Day 56:

Was a tad disappointed as I was expecting a mindblowing Team Overload WOD. But it didn't happen.

We did just a warmup and squat skill work.

Day 57:

This was a fun WOD! Here's what we did:

Five rounds for reps of:

1 min Wall ball shots (20/14#)
1 min Ring Rows
Row 400m
Rest Exactly 2 minutes after your row is completed.

I did about 35 reps total each round. Don't remember the numbers. I am very tired tonight. Doing a cheat night. Good night.

Tuesday, March 9, 2010

Day 55 : Back Squat

This was a good night ... did the following:

3 - 3 - 3 - 3 - 3

205 - 225 - 245 - 255 - 265

265 was a PR for me!

Thursday, March 4, 2010

Review: WiThings Scale

I ordered and received my WiThings "Internet Connected Body Scale" because I thought it would really help me with accountability and it has. But what I really love is being able to see all my data. It's neat to be able to track my weight, fat mass and lean muscle mass. Also, it's cool to be able to see trends in my weight loss. I really think it's helped me to be able to meet my goals.

I would recommend this to anyone that wants to take the next step in their weight and health management.

Zoned Oat Blueberry Muffins

Marcy made me a recipe of "Oat Blueberry Muffins" and they are delicious! They were in the "Zone Meals in Seconds" book. Just grabbed 6 mini-muffins (we split it from 12 to 24) and that's it for a full zoned breakfast. Fast and easy.

Day 54 : Ocho Row Row

When I saw this one I was REALLY looking forward to it. I don't run because of the issues I have with my feet. So any warmup we do the calls for running I just do the equivalent on the rowers.

Here's the WOD:

8 Rounds for time of:

250m Row (Rest time is the length of your row)

Here's my breakdown of each round:

47, 49, 45, 49, 56, 56, 55, 52

45 seconds was a tie for the best time of the night. But I'm sure I was the fastest 300lbs there was! :-)

Wednesday, March 3, 2010

Meal Timing in The Zone

One of the most important aspects of eating successfully in "The Zone" is meal timing.

You want to make sure you keep your Glycemic Index under control ... because when you let your GI get too low that is when you start to get hunger pains / carb cravings and that is when you are more willing to cheat.

Each meal you eat should keep you sustained for at least 4 hours and snacks should last you 2 hours. If you are hungry before that you need to make some adjustments to what you are eating.

I've been doing a 4 block Zone Diet that I am no going down to a 3 block Zone Diet.

Here is my approximate eating schedule and menu:
- 5:45AM Breakfast
-- 3/4 teaspoon extra virgin olive oil [3F]
-- 1/2 Cup of Egg Substitue [2P] w/ Spinach [1C]
-- 3 Pieces of Turkey Bacom [1P]
-- 1 Orange [2C]
- 10:15AM Lunch
-- 1/2 Head of Lettuce [1C]
-- 1 Cup of Celery / Carrots [1C]
-- 4oz of Deli Turkey Meat [2.5P]
-- 1oz Low-fat Cheese [1P]
-- 2 tablespoons of Salad Dressing [3F]
-- 3 Dried Apricots [1C]
- 2:00PM Snack
-- 3oz Deli Meat [2P]
-- 6 Olives [2F]
-- 6 Dried Apricots [2C]
- 5:00PM Dinner
-- Zoned 3 Block Meal
- 9:30PM Snack
-- 3oz Deli Meat [2P]
-- 6 Almonds [2F]
-- 1 Orange / Apple [2C]

Monday, March 1, 2010

Day 53 : Doc's Re-enlistment

Doc is one sadistic man. In honor of his re-enlistment ... this is what he had us do:

400 M Row

then 16, 12, 8, 4 of:
Deadlift - 225#
Burpees
Thrusters - 65$
Ring Rows

400 M Row

Did this in 29:11 ... and it was awful. Not the worst ... but awful. I wanted to do it in 35:00 ... so I'm happy.

Saturday, February 27, 2010

Ouch ... that hurt ... my ego.

Well today Marcy and I went to Knott's Berry Farm ... it was kind of our Anniversary day out (8 glorious years together). It was nice ... but a tad bit humiliating.

Even though I've made great strides in my battle against my weight problem ... there was a roller coaster I couldn't fit on ... because I was too fat.  That was probably one of the most humbling experiences I've ever been through.  Earlier that day I put a shirt on that Marcy had bought me a year back that I couldn't even button ... and it fit me.  Then this happened.  Talk about taking 1 step forward and 20 steps back.

I just didn't know what to think.  Luckily I was able to snap myself out of the funk it put me in and enjoy the rest of the day.

We went shopping after that and it was SOO nice finding clothes that were clearance that actually fit me!  Ask Marcy ... the grumpiest times in my life are when I go shopping for clothes because NOTHING would ever fit me unless I went to the "Big N' Tall" ... and we all know I'm NOT tall.

I can't wait to get my weight down to "normal" levels.  If anything this experience has just made me want to push harder.  These next few weeks are going to be brutal, it's time to put the pedal to the metal.

Thursday, February 25, 2010

Day 52 : Push It

This was a fun WOD ...

Do 3 rounds ... 21, 15, 9 reps

Box Steps - 20"
Push Press - 95#
Pushups

I did it in 10:59.  My goal was 12:00 so I'm happy with that.

Day 51 : Annie

I did a modified Annie today with the following:

20 step ups with 15lb (each arm) push press
50 situps
20 step ups with 15lb (each arm) push press
40 situps
15 step ups with 15lb (each arm) push press
30 situps
15 step ups with 15lb (each arm) push press
20 situps
10 step ups with 15lb (each arm) push press
10 situps

I did it in 9:43 ... can't really call it an Annie at all really ... but all I know is I am SORE today.

Tuesday, February 23, 2010

Day 50 : Barbara

I couldn't make it to the box tonight because of work so I did Barbara @ my house.  Modified it with dips instead of pullups ...

5 Rounds for Time
20 dips
30 pushups
40 situps
50 squats

3mins rest between rounds ... although I only rested 1min the last round because I had to get back to work.

So it took me 26:36 with 10mins of rest ... so not too bad.  We'll see how well I do next time.

Sunday, February 21, 2010

Day 49 : Team WOD

Today's workout was fun ... Marcy and I teamed up and came in second place overall in time ... but our score wasn't up to snuff.  Chelsea on Thursday absolutely obliterated my body and I really felt it during this workout.

Here's what we did ...

- Thrusters (45# Joe - 15# Marcy)
- Burpees
- Kettlebell Swings (45# Joe - 20# Marcy)
- Wall Balls (20# Joe - 10# Marcy)

Each person does their round while the other does a 400m run / row.

I did 101 reps and Marcy did 90 and we came in @ 18mins 23secs.

We were VERY happy with the time but not so much with our reps.

Friday, February 19, 2010

Cool ...

Yeah, I train with this guy.

Thursday, February 18, 2010

Day 48 : Chelsea

This was an awesome workout!  I really broke through a barrier today in terms of effort.  Here's what I did ...

5 - Ring Rows
10 - Pushups (Knees)
15 - Squats

I did 14 rounds straight ... each within 1min.  Then I did 10 more in the remaining 16mins for a total of 24 rounds.

That means I did a total of 120 ring rows, 240 pushups and 360 squats.  HOLY CRAP!  Thank God it's a rest day tomorrow.

Weight Loss Update

Here's a graph showing my weight trend since 01/11/10.

Wednesday, February 17, 2010

Day 47 : Dumbbell Complex

This one SUCKED! I did the following:

As Many Rounds As Possible (AMRAP) in 20mins
10 Hang power snatch each arm - 30lbs
15 Dumbbell swings - 30lbs
20 Squats - 30lbs

I did 4 full rounds + 10 HPS (each arm) + 3 Dumbbell Swings.

Then we did Oly Class and I was able to Clean and Push Press 115lbs.

Going to bed. Good night.

Tuesday, February 16, 2010

Day 46 : Deadlift


Today is normally my Team Overload WOD but I couldn't make it as I had to take care of some things with my grandmother.

Today we did Tabata wall balls and medball cleans, 20 secs on, 10 secs off. 4 rounds of each. Great warmup ... did it with a 20lb medball. I'm making myself use the 20lb anytime we have a workout requiring it from now on. It's the RX weight of CrossFit for men so I want to use it at all times.

As the WOD we did deadlifts today ... this is what I did last time on my 28th workout.

3 - 3 - 3 - 3 - 3
155, 175, 195, 205, 230

Here is what I did today on my 45th workout:

4 - 4 - 4 - 4 - 4 - 4
205, 225, 235, 245, 275, 305

Holy crap I think that's a pretty big improvement. It's literally 100% improvement or at least doubled my strength. I lifted more than 2 times the weight. w00t!

Monday, February 15, 2010

Day 45 : Griff and Oly Class

This was the WOD ...

- 800m Row
- 50x Wall Ball (20#)
- 800m Row
- 50x Wall Ball (20#)

18:23

This one sucked! But I can't get over how quick my recovery is. I didn't feel as though I was going to die. But I finished it.

THe Oly Class was the Hang Power Clean. Wasn't really weight based ... more form. But I think I did well.

Did well with the Zone today. Very satisfied ...

Weight Loss Update

As of today I've hit 40lbs of weight loss. I lost 8lbs total this week and it's all due to The Zone. I went 3 straight weeks with no weight movement even though I was eating "healthy". Since I've converted to strict 3x 4 block meals and 2x 2 block snacks the weight seems to be melting off now.

Awesome!

Can't wait to get back to the gym!

Friday, February 12, 2010

Cheat Day on The Zone

Well last night after my workout we went to Barons ... it's a new highend super market that specializes in yummy "healthy" food. After being there I told Marcy "I have to have a cheat night." ... and cheat I did. But what's funny is that even though I "cheated" I still eat SOOOO much less then I normally would. So here is what I had.

- 2 Small Egg / Bacon Breakfast Burritos - NWC (Not worth the calories)
- 10 bites of Blood Orange Sorbet - This stuff was awesome!
- 1/4lb of Milk Chocolate Covered Almonds - So addictive, but I bought a 1/2 pound and only ate half.
- 10 Macadamia Nuts w/ this odd but good flavoring. (Apricots, Lemongrass, etc.)

So even though I "cheated" I still don't feel guilty ... this morning I still have weight movement down. I think I'm going to hit my goal (and surpass it) of being under 300lbs by the time I go back to NY.

Today I started right where I left off. Ate my typical breakfast but I'm going to attempt to do a Zone lunch out today. We'll see how that works out.

Thursday, February 11, 2010

Day 44 : Randy

Today we did the workout known as "Randy".

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

75 Snatches @ 45lbs For Time

Did it in 8:05

My shins are ripped up. Ouch!

Did well on the Zone today. I've been carrying a protein bar in case of emergency and I needed it today on the way home. I'll just eat a late dinner tonight and skip snack.

Day 43 : Back Squat and Oly Class

I really feel like I did the best I could tonight with Back Squats. I didn't walk away thinking I could have done more.

Here's what I did:

135 x 3
165 x 3
185 x 3
205 x 3
135 x 4 (working on form)
225 x 3
255 x 3

I'm happy with the end result.

In Oly Class Adam had us go through the "Burgener Warm Up" 4 times. Here's what that consists of:

1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

It's a routine to help you prep for an actual Snatch. Today I did an 85lb snatch 4x. I attempted a 105lb snatch but was VERY unsuccessful.

The Zone is going VERY well. I'm starting to get over the hunger pains now that I'm doing my carbs in mass quantities of veggies instead of only a little grains. Weight is still heading in a downward trend as I'm the lightest I've been since I've started this.

Wednesday, February 10, 2010

Day 42 : Team Overload WOD and The Zone

I can't say much about our Team Overload WOD because we don't want others knowing how we are training ... but this one was an eye-opener. It was tough and no team finished it in the time allotted. But, one of the movements, Wall Balls, were MUCH easier than usual. I could really feel an improvement with them.

The Zone is going VERY well. I continue to see a downward trend in weight and definitely saw an increase in performance last night at the WOD.

I spoke with Kat and Mouse (the resident Zone experts) and they were happy with my meal plan. I just tweaked it a bit and instead of the pita I'm going to get my carbs from more quantity of vegetables.

Tonights WOD should be fun ... it's Back Squat night!

Tuesday, February 9, 2010

Day 41 : Detox, Oly Class and Zone Update

Today's class was a detox from all the crap we all ate for the Superbowl.

3 rounds for time:
- 21 Power Cleans (75#)
- 12 Handstand Pushups (20" Box)
- 400m Row

I did it in 12:10 which is a pretty good time I think.

I also participated in an Oly Lifting class in which I did a PR weight (125#) in the Clean Press and I did that weight 4 times! w00t!

The Zone is going very well ... Marcy made a wonderful soup. I was surprised at how flavorful it was even with all natural seasonings. I am currently the lowest weight I've been since I've started. There is nearly a 2 pound drop from my weight yesterday morning to the same time today. That could be mostly water weight but it's the first weight movement I've had in nearly 3 weeks so I am stoked!

Tonight is the Team Overload workout ... which is EXTREME! Hopefully I can do better this week.

Monday, February 8, 2010

The Zone Diet

Today's I've started a strict 4 block Zone Diet plan ... here will be my daily meal plan for the next week. I've plateaued in terms of weight loss, but I know I am losing fat. I want the fat to come off faster and the proper way to do that is fuel my body correctly. Here's the breakdown of my daily menu for the next week.

5:30AM
Olive oil spray
1/2 cup egg substitute
3 turkey bacon strips
1 cup grapes
1 orange
~or~
1 cup cooked oatmeal
1oz protein powder
3 almonds

10:30AM
4oz tuna / deli turkey meat
Lettuce or spinach
4 small whole wheat pitas
1 tsp mayo

2:30PM
2 hard boiled eggs whites
1/4 cup hummus

4:30PM
Chicken Barley Soup

8:30PM
2 hard boiled eggs whites
1/4 cup hummus

I'm looking forward to seeing the effects of sticking to a strict diet. I plan on not structuring it so much in the future but for now I think this is what I need to be successful.

Saturday, February 6, 2010

Day 39 & 40 : Skill Work / Pull Ups & "Sweaty Balls"

Day 39 :

This was a relatively easy day overall.  We did 3 rounds of drills for the following movements:

Back Squat, 9 reps
Front Squat, 9 reps
OH Squat, 9 reps
Press, 9 reps
Push Press, 9 reps
Push Jerk, 9 reps
Deadlift, 9 reps
SDHP, 9 reps
Clean, 9 reps

Then I did low angle ring rows to max reps for 7 rounds:
5,4,8,7,9,8,10 = 51

I was happy with those results.

Day 40 :



I can't believe this is my 40th workout! (If you haven't noticed, I only blog my workout days ... so I've really been doing this for 8 weeks now or 56 days. So that means I'm at the gym 3 out of 4 days! WHAT!)

This was a fun one! Here's the breakdown:

Each exercise will be performed with a Med ball. You must carry your med ball with you to each station and perform the given exercise with your med ball. Each station is 1 min with a 15 sec travel interval. We will perform two rounds of the following:

- Deadlift
- Push-Press
- Lunges
- Lateral Jumps
- Front Squats
- Push-ups
- Wall Balls
- Sit-ups
- Broad Jumps
- 50m sprint

This was SOOO much fun! I did 207 reps in the first round and 257 in the second! I was stoked. Although I did this only with a 10lb med ball because there wasn't any others available.

We also did some very creative musical chairs for warmup ... too hard to explain. If you want to know more then ask.

Until next time ...

Thursday, February 4, 2010

Day 38 : First RX! w00t!

So today we did the following workout ...

4 rounds for time:
500m Row
Med Ball Clean - 20lbs.

Finished it in 17:30

And I RX'd it! I did the fully prescribed workout without having to scale! I am stoked! I want to try to RX at least 1 WOD per week ... we'll see if that happens.

Wednesday, February 3, 2010

Day 37 : Team Overload Workout

I can't really get into the specifics of this WOD ... but all I can say is that it was complete chaos. Hated and loved every minute.

Thanks to everyone that motivates me ... even though I might not snap right back into the workout (just from total exhaustion) please know it really helps me to keep going!

Tuesday, February 2, 2010

Day 35 & 36 : Nancy, Ouchie and Oly Lifting

Day 35 : Nancy

This was a good WOD. This is what I did ...
5 Rounds for Time:
400m Row
15 x 45lbs Overhead Squat

15:03

Day 36 : Ouchie and Oly

I haven't had a total buttkicking WOD in awhile but today was TOUGH. Had to do 5 rounds for time and I truly didn't think I could go on even after the 1st round. Box steps just KILL me because of my extra body weight.

Here's what I did:

5 Rounds for Time:
400m Row
15 x 55lbs Push Press
25 x Box Steps (18")

I did it in 24:16 ... it was awesome to finish this one out.

After my 5:30 class I did a 6:30 Oly (short for Olympic) Lifting class. Worked on the Snatch which is a pretty cool movement. Started out with PVC pipes and worked to 85lbs, could have done a ton more but this was for skill work.

Today I am starting the "Team Overload" workouts ... they are once a week on Tuesday night @ 6:30PM. They are going to be insane! Hopefully I don't die. :-)

Thursday, January 28, 2010

Day 34 : Virtual Shoveling

I think I learned a lesson today. I need to listen to my body ... I probably shouldn't have done the workout today ...

My back is completely shot ... rest day tomorrow.

Good night.

Wednesday, January 27, 2010

Day 33 : Mission Workout

Here's what I had to do today ...

The recent earthquake in Haiti has devastated an already deprived country, leaving many dead and countless others without even the most basic resources for survival.

FULL MISSION PROFILE

Situation:
While working as part of an relief mission in Port au Prince, Haiti, your search and rescue team was approached by a group of NATO forces and locals who stated that a large amount of rubble was lying on top of what used to be a pharmacy. The medical supplies, they said, were badly needed to resupply a nearby aid station that had been over-run with the injured. They also stated that an ambulance would be coming to collect the medical supplies in 20 minutes with a medical team to load the supplies.

Objective:
As quickly as possible, remove by hand all rubble, without damaging the badly needed medicine and supplies. Once all debris is removed, a medical team will collect supplies and load on to ambulance. You will have 20 minutes to remove all debris. Because the ambulance is also transporting injured, they will not be able to stop if debris is not cleared.

FMP Workout
Each member must:
Deadlift – Males 10,000 lbs / Females 7,000 lbs
Clean – Males 5,000 lbs / Females 3,000 lbs

-then-

Males – Clean 135 lbs and walk 100 Yards
Females – Clean 95lbs and walk 100 Yards

Notes:
- Scale your bar for what you can safely lift multiple times.
- Timer does not stop for any reason.
- If you don't complete the task in 20 min, you fail the mission.

This is by far the worst and best thing I've ever done ... it was SOOO much fun ... and SOOO horrendous all at the same time. I know this sounds cheesy but I really felt that people could die if I didn't finish in time. Kinda got emotional towards the end.

I really wanted to RX this one ... but with my feet issues I think Casey made a good call and had me drop the weight down from 135lbs to 65lbs.

Deadlift: 185lbs x 55 = 10175 lbs.
Clean: 65lbs x 77 = 5005 lbs.
Walk: 65lbs for 100 yards

18min 20secs

Sooooo much fun!

Tuesday, January 26, 2010

Day 32 : Front Squat

Today's workout completely sucked! I have like zero flexibility in my hands, wrists and fingers.

I did the following:

5 - 95#
5 - 105#
5 - 115#
5 - 125#
5 - 140#

And it sucked ... the legs could have done soooo much more but the hands just didn't let it happen.

Looking forward to tomorrow nights WOD. It's gonna be something different.

Monday, January 25, 2010

Day 31 : Pullups

Because I'm a fatty I can't do actually pullups ... but I did do very good and ring rows tonight. I did the following:

10 Rounds of:

3 - 90 degree ring rows
5 - 120 degree ring rows
7 - 130 degree kipling ring rows

Took 22mins 30secs ... my forearms were permanently flexed. They are going to be sore tomorrow.

Can't wait for tomorrow night.

Saturday, January 23, 2010

Day 30 : The "Holy Crap That Was Long" Workout

Today's workout was more about time ... 7 weeks ago I couldn't go more then 2 or 3 mins without wanting to pass out.  Today I did 34mins and 37 seconds of intense workout.  Here's what I did:

- 800m Row
- 60 Sit-ups
- 30 Calorie Row
- 50 Step Ups (18")
- 25 Calorie Row
- 40 Ring Rows
- 20 Calorie Row
- 30 Dips
- 15 Calorie Row
- 20 Deadlift (185 pounds)
- 10 Calorie Row
- 10 Pistols (5 ea leg)
- 5 Calorie Row
- 5 Modified Handstand Pushups
- 2.5 Calorie Row
- 800m Row

This was the longest one I've done by nearly 10 mins ... and it feels awesome!

Friday, January 22, 2010

Day 29 : Hang Power Clean

This was a tough one for me ... but kinda fun.

95 - 95 - 95 - 105 - 110 - 110 - 110

The last 3 were ugly ... but I think I'm getting there.

Looking forward to getting back to some intense WODs ... I miss the real sweat! :-) Took Friday off to try and recover from my cold.  Will be hitting it hard on Saturday though.

Thursday, January 21, 2010

Day 28 : Deadlift

I think I did pretty well today especially for not feeling well.  Have a stupid head cold that I just can't kick.

Here's my numbers:

Deadlift:
3-3-3-3-3
155-175-195-205-230

I think I started too low, but this is the first time I've done any real weight so this was to gauge where I was at.  I was very comfortable at 230 but had more trouble hanging on to the weight.  Need to develop my forearms.

Marcy did deadlifts today also ... and did VERY well.  She topped out with 5 reps at 105 pounds!  That's awesome!

Wednesday, January 20, 2010

Weight Loss Update

I know it's only 2 more lbs but I hit 30lbs lost today ... sooooooo excited!

Day 27 : Clean and Jerk

Today was an off day ... wasn't really feeling it.  Actually I have a head cold so I'm sure that was part of it.

Clean and Jerk:
1 - 95#
2 - 95#
3 - 95#
4 - 95#
5 - 95#
6 - 95#

I should have attempted round 7 but didn't ... oh well.  I'll do better next time.

Monday, January 18, 2010

Day 26 : Murph

I did a 1/2 Murph today ...

800m - Row
50 - Ring Rows
100 - Pushups
150 - Squats
800m - Row

This sucked!  24mins 20secs

100 Day Burpee Challange

Today I am going to start the "100 Day Burpee Challenge".

I will start today and go through 04/27/10.  Let the games begin.

Basically, you do 1 burpee for every day of the challenge.  It's a great movement and really builds strength quickly.

Click this link to see someone doing a burpee.

Weight Loss Update

As of this morning I've lost 28lbs .... 28lbs!  I've nearly lost a Natalie or Gianna!

Friday, January 15, 2010

Day 25 : Fight Gone Bad

FGB is everything everyone said ... It was absolutely terrible.  I have never been so exhausted in my life ... I begged Casey to do RX but he scaled it for me and I am SOOOO happy he did.

My scores were:

Round 1: 100
Round 2: 70
Round 3: 63

I should have paced myself a bit more in the beginning and I could have done better.

The exercises and weights were:

Wall Ball - 10lbs
Sumo Deadlift High Pull - 55lbs
20" Box Steps
Push Press - 45lbs
Caloric Row

I can't wait to do it again and improve on my score!  Great job everyone!

Fight Gone Bad

Today I am doing the famous "Fight Gone Bad" WOD and I am pumped!  I think I can pretty much RX this guy except for the box jumps.  It's basically 15mins straight of pure insanity and it's gonna be FUN!  If I can still move my body tonight I will write an update.

Thursday, January 14, 2010

"Chasing the CrossFit Dragon" by Lisbeth Darsh

What CrossFit is really about ...


Here is where I leave it all on the floor. Here, at CrossFit Watertown, I sweat, toil, and labor my way through WODs named for heroes and WODs named for beautiful women and WODs that have names like “10 Rounds of Garbage” and “That F**king One” only because I gave them those names. Here is where I swear like a longshoreman, sweat and shake in delirium, and beat myself into the ground with each thruster rep and each horribly inadequate pull-up. It’s penance or punishment. Or more like purgatory. But I need it. I crave it. CrossFit is a drug, like they say. If I was cut off from it, I really don’t know what I would do. At this point, I am willing to throw rocks through car windows and steal spare change in order to feed my habit. I am an addict. Ragged calluses are my track marks.

But here is also where I dread to come. Where I have to force myself to go. Where I think daily of skipping the WOD, of finding something terribly more important to do: like pay my bills or teach college students, or raise my children. Surely, I can quit this habit. I can blend into society. Yet, somehow, this way of thinking suddenly flips around and those same tasks become unimportant in comparison to the WOD. My thoughts literally warp in the grip of this beast known as CrossFit. I’m not certain when I left the ranks of normal people, perhaps it was long before CrossFit sunk its claws into me, but it is a done deal now. I am not normal. I am, as the incongruous pairing of the Foo Fighters and Sesame Street would proclaim, “Not like the others.”

Except when I come here. To this place. To this CrossFit affiliate. To this room in the back of an old brick industrial building, where, many moons ago, women in long dresses and serious shoes produced tons of metal pins for the entire nation to utilize. Now, in this same space, with its high ceilings and oak columns, we produce athletes, and unearth beautiful spirits that have hidden too long in oversized bodies. Here, even more importantly, we try to grow better people. Here is where I am, in some way, like the others in their efforts: a work in progress. I don’t always succeed. But I’m trying. Lord, I’m trying.

Here is also where I hate to leave. When the WOD is done and I have nothing left in me, all I have to do is sit for a minute or two – or even pace, in that caged animal way, ready to tackle whatever else dares to stray into my part of the jungle – and I am rejuvenated, refreshed, reborn. I’ve had my hit and I am high. Then, I don’t want to leave. For it is at the end of the workout that people tell their stories. We talk about our lives, our loves, what strange shit is going down in our part of the world today. We want to know about the broken hearts, the new babies, the bad habits, the good Zone recipes, and the ghosts of old fears that are holding us back. This is the stuff you don’t get at a regular gym: this community, this support, this love. CrossFit is our drug and our twelve-step recovery program all in one. Somebody a lot wiser than me once said, “You can’t hate somebody if you know their story.” Here, we all know each other’s stories. It’s what keeps us coming back. Here we are, finally, like the others. Here, we belong. Here, if only for a moment, we catch the dragon.

Day 24 : Shoulder Day

Today was a good classic workout ...

Shoulder Press : 1 - 1 - 1 - 1 - 1
Push Press : 3 - 3 - 3 - 3 - 3
Push Jerk : 5 - 5 - 5 - 5 - 5

Weight: 45, 55, 65, 85, 115

I felt really strong all the way through this one and pushed myself hard on the last set and it felt REALLY good.

I'm doing "Fight Gone Bad" tomorrow ... it's a tough one.

Wednesday, January 13, 2010

Day 23 : Michael

Today was a Hero WOD ... basically it's a workout that honors one of our soldiers that died in the war and everyone of these workouts suck!  They are about suffering to honor our fallen hero.

Today I think I did pretty well ... 2 workouts in a row that I did the full time with very little scaling.

This was todays workout ...

3 rounds for time of ...
- 800m Row
- 50 Back Extensions
- 50 Sit-ups

I did it in 22mins 6secs ... and it feels great.  It was terrible during it but sooo satisfying finishing it.  Thanks to Doc and Marcy for the extra push at the end.

Random Thoughts by Joe Rossi

So just an update on some things and feelings ...

- I love my wifi scale.  It's great to keep track of progress.  Make sure to check it out in my "links" section.
- I can't believe the energy I have ... I can easily go from 5AM to 10PM ... even with a tough workout in the mix.
- Clothes fit sooo much better.
- I'm starting to get muscles where I didn't know I should have muscles.
- I don't really get sore like I used too the next day.  Probably because I don't give my body time to do that.
- The neck / shoulder problem seems to get better with every workout.  Who would have thought making something hurt more would help it get better.
- My feet never hurt anymore ... my Vibram Five Fingers are simply amazing and I think at this point can say that may have saved my life.
- The protein shakes I've been doing seem to help my muscle recovery and my during exercise energy substantially.
- Eating poorly definitely affects my performance in the gym.
- I can do things that I never thought I could.
- My weight loss goals have changed.  I want to lose weight so I can perform better in CrossFit.  It's a whole different mentality.  It's more of a sport then an exercise.

Tuesday, January 12, 2010

Day 22 : Oh my.

Well today I did the full duration of the exercise ... and it was awesome!  Soo much fun pushing yourself harder then you ever thought you could.

I did 10 rounds in 20mins of:

- 5x thrusters - 45#
- 7x hangpower cleans - 45#
- 10x sumo deadlift high pulls - 45#

I really, really, really pushed myself tonight ... I wanted to stop after 3 rounds.

Can't wait to get back.

Monday, January 11, 2010

Day 21 : Dear Angie

Today's workout was called Angie.  Sounds so cute and cuddly ... but guess what, IT'S NOT!

I did a 1/2 Angie:
- 50 ring rows
- 50 pushups (knees)
- 50 situps
- 50 squats

Wasn't the toughest I've done ... but the pushups KILL me.  I am going to be VERY sore tomorrow.

Sore ... Sore ... Sore.

Holy crap I am sore today.  It took me a couple days to feel it but Saturday's workout obliterated my body. My entire upper body is sore ... shoulders, shoulder blades, back, stomach ... the list goes on.  Thank God for Tiger Balm.

Also, I added a link on the right hand side of my site ... says "Track My Weight".  You can see every time I use the scale and tracking overtime.  Pretty neat stuff.

Saturday, January 9, 2010

Day 20 : Failure isn't an option

Today was the really the first workout that I thought was impossible to finish.  I was exhausted and just couldn't keep going.  But the people didn't let me give up ... the encouragement helped me push through to the end ... here's what I did:


60 step-ups (20")
40 sit-up
10 hang power snatch 35#
15 step-ups
20 sit-ups
10 hang power clean 35#
15 step-ups
10 sit-ups
10 wall-ball 16#

It sucked hardcore ... but I pulled it off in the end.   Thanks to everyone for their support!  Couldn't have done it without you.

Friday, January 8, 2010

Day 19 : 1/2 Eva

I did a 1/2 Eva w/ Ring Rows in 20mins 50secs.  This is the exercise.

5 rounds for time:
400 meters Roy
15 Kettle Bell Swings (25#)
15 Ring Rows

Longest duration I've gone with a CrossFit exercise and I feel awesome!

Got my Withings Wifi Scale today.  Gonna set it up tomorrow to be viewed online so you can track my progress.

Thursday, January 7, 2010

Weight Loss Update

As of this morning I've officially lost 20lbs ... in less than 5 weeks!  Holy carp!  I can't believe how much better I feel.  Went for a walk this morning and I wasn't out of breath or all sweaty!  :-)

Day 18 : Cindy

Well today I did what is called a Cindy ... actually I did a 1/2 Cindy but it was still wholly painful.

Do as many rounds as you can in 10mins of:

5 Ring Rows
10 Pushups
15 Squats

In 10 mins I did 9 complete rounds!  Nearly 1 round per minute which is really good in my opinion.

Marcy had her 3rd day of fundamentals.  She could barely walk today ... but after she got going the soreness went away like I told her it would.  :-)

Also, on Monday I was trying out my new tear away Adidas pants ... as I was pulling them off they got stuck and I totally pulled my left arm out of it's socket.  It has been extremely sore ... but all I have to say is that Tiger Balm is AWESOME!  :-)  It fixes everything!  :-)

Monday, January 4, 2010

Day 17 : Holy suck Batman

This is going to be a quick update.

Today's workout sucked!

It was 18mins and 22seconds of HELL!

That is all.

Good night.

PS > Marcy started tonight.

Saturday, January 2, 2010

Day 16 : Great workout today ...

So I did the following today:

800m Row
25x Ring Rows
25x Kettlebell Swings (16#)
25x Step Ups (20")
800m Row

Took me 14mins 15secs ... and that was after doing the normal CFO warmup

2 rounds of: (10 - 15 reps)
400m Row
OH Squats
Pushups
Situps
Samson Stretch
Dips

Holy crap I was tired ... but guess what, I've officially lost 15lbs.  I was weighing myself on a different scale then when I started ... finally got the old one unpacked and badabing!  15lbs!  w00t!

Next workout ... 5:30PM on Monday.  Marcy starts @ 6:30PM.  I can't wait!

Friday, January 1, 2010

Random Stuff ...

Starting a workout routine was going to be my New Years Resolution but I figured that I've never, ever kept to a New Years Resolution so that's why I started a month early.  Boy am I glad I did.  I can't believe how much better I feel ... how much better everything is actually.

So I'm adding 2 more things to my arsenal ... we'll see how they help.

First, I purchased a Withings WiFi Connected Scale.  It keeps track of my progress by updating it over the internet but also it will Tweet / Update My Facebook Status with my weight.  Talk about accountability!  I really think this will be one more ingredient to help me stay on track.

Second, I am going to start taking Whey Protein to help my muscle development.  I see a very large performance increase when eating a protein bar before my workout ... so hopefully increasing my protein load will help even more.

My next workout is tomorrow AM.  I am finally out of the fundamentals ... I think his is going to be a Team WOD ... I'll let you know how I perform.