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.

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!

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! :-)

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]

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.