Danny - 101115

Rounds in 20 min of:
24" box jump, 30 reps
115 pound push press, 20 reps
30 pull-ups



NOTES/MODS:
Rounds in 20 min of:
20" box jump (step up), 30 reps
95 pound push press, 20 reps
30 pull-ups (green band for first 41, jumping pull-ups after that)

RESULTS: 2 + 34

PREVIOUS:
3 + 33
12" step-up
75lb push-press
30 ring-rows

The Bear - 101101

RESULT:
1: 65#
2: 75#
3: 85#
4: 95#
5: 115#
(no broken sets)

NOTES:

Still have a way to go on my front-rack position. Squat form (front and back) is much improved, but more work to be done there also.

:) Beware of 'bar hickies' right in the center of the back of your neck. I'll have to work technique on bringing the bar down on my back with better form.

Mobility Training - 1RM OHS

We did a 1RM overhead squat on Monday this week.  While I've gotten stronger since I did this for the first time quite awhile ago, I went from 115# to 165#.  I have to give most of the credit for this to increasing my mobility.  For more information on mobility training, check out Kelly Starret's blog at MobilityWOD...

I also have a blog post on mobility on the Crossfit Troy website if you'd like to check it out.

Helen - 100909

I did Helen for the first time today. Forgot to write down my time though so I'll have to grab that and post it tomorrow.  Sometime between 16 - 17 minutes though I think.

Pullups:
I used a 'smaller' band (harder) for the pullups than I've used in a workout before, taking advantage of the fact there's only 36 of them in the workout. 

Kettlebell swings:
I used the 44lb kettlebell, basically because all the 1.5 pood were taken, and I really didn't feel like using the 2 pood.  Went unbroken the first two sets.  Broke the third into 12/9 because my grip was shot from the pullups.

Running:
Substituted 400m rows for the runs because my heel has been bugging me again.

RESULT: 16:55

[41/300]

Psyching Myself Out

We did a 1RM front squat today.  Though I got a PR (205#, up from 195#), I felt like I could have done more.  My rack position is a lot better than it used to be.  My hip flexibility is better, and I'm stronger as well.  I probably could have done 225# (or at least 215#).  So what gives???

I psyched myself out.

The 205# was hard, but I felt pretty strong doing it though.  I had two problems.  The first is that I came a little forward onto the balls of my feet as I was coming up.  I doubted my flexibility and ability to make the higher lift as a result.  The second item was that I tried changing to a crossover grip for a 225# attempt.  It just felt weird.  This also added to the doubt that I could make 225#.  Looking back, given my state of mind at the time, I think it was a good call to stop where I did.  I didn't have the confidence that I would make 225#.  If I don't 'know' that I'm going to make a lift, then I'm not going to make the lift whether I attempt it or not.

Cindy - 100902

So the last time I did Cindy was about 2 months ago.  That time I scored 12 + 3 rounds.  Modifications were doing jumping pullups and doing pushups on my knees.  Used the same mods this time around and hit 13 + 24 rounds, adding almost 2 rounds in 2 months.  Last time it was also about 95deg. in the gym, so I'm sure that had something to do with the difference.

I'm behind the group one week on the Wendler cycle.  My body was telling me it needed a break a couple weeks ago so I did one less CF workout that week, and took the week off from Wendler.  Started the second cycle this past week, and things seem to be going pretty well.  Other than bench press, everything seems to be improving.  Though I actually did the bench a few minutes after doing Cindy (140 pushups), so that number being low is to be expected.  :-)   Results for this last week are below...



WENDLER - SECOND CYCLE: WEEK01

STRICT PRESS
(140# 1RM)
Money round: 115# x 10 reps

DEADLIFT
(345# 1RM)
Money round: 280# x 10 reps

BENCH PRESS
(205# 1RM)
Money round: 165# x 6 reps

BACK SQUAT
(275# 1RM)
Money round: 225# x 12 reps

I Get a Gold Star

Well... actually... I'm giving myself a gold star.  I did 90 (assisted) pull-ups in a workout yesterday.  45 more than I had ever done in a workout before.  Yea!!! 


WOD: Eva
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups
5 Rounds
 
Note: Modified to three rounds, used 44lb kettlebell, and used black band for assisted pull-ups.  Still took me about 40 minutes.  :-)
 
 
Eva example...
 

StreetFighter Endurance Challenge

Just found out tonight that Crossfit Troy is going to have a special challenge for Fight Gone Bad 5 this year.  They're having what they call a StreetFighter Endurance Challenge, and I am SO doing it!  Now if I can only figure out why I actually get enjoyment out of putting myself through stuff like that. Who knows.  Should be a real test, and a lot of fun!

Today's WOD:
Ground to Overhead, any weight, anyhow, max weight moved in 7 minutes.

75lb barbell * 70 reps C&J = 5,250lbs moved in 7 minutes.

Re-examining

OK... so getting the posts up for every workout with the results has become tedious... already. It shouldn't be tedious, it should be fun! If it's tedious, then there's something wrong and it's time to re-examine how and why I'm going about things. So here's what I'm thinking. Very basically, I want to...

• List my Fitness goals.
• Track and comment on my progress towards those goals.

So, for the goals I already have a few that I've shared with others, but I'm going to re-evaluate those as well and see where I might want to make changes. As far as tracking progress that may be best done by noting the benchmark stuff. Workouts where I'll be doing them again in the future at some point so I can make a comparison and see if I'm any better.

I'm considering using performance on workouts as my main tool of measurement, and just not even weighing myself at all. At least resorting it to secondary status. The reason being that if I improve workout performance (especially in bodyweight type workouts) weight loss will happen automagically! It will be a side-effect of my efforts to improve performance. If I want to get, say, 25 rounds in Cindy, then it just ain't gonna happen if I weigh 300 lbs. (or if it does, just start calling me Superman!). :P

In re-evaluating, I think I'm more motivated by performance. Saying I've lost a bunch of weight would be (and has been in the past) pretty cool. But being able to say that I did a 25 round Cindy as Rx would be pretty freaking awesome!

I'm remembering the Kelly Starret vid where he's talking to the trainers telling him how what he does isn't as cool as some of the other Crossfit subject matter experts. That he's the f'ing stretching guy. Ha! :D He goes on to explain that he sells it by telling you that it will increase your performance. You will get a faster time, be able to lift more, be able to jump higher. Similar thing here. If my main 'vision' is to be able to absolutely kill any and all Crossfit WODs (be really good at any type of workout for any non-Crossfitters reading this), in order to make significant progress towards that goal then everything else (eating 'right', working out regularly, etc) will have no other chance but to happen.

Progress Monday - 100809

So the body fat % reading keeps jumping around quite a bit. Though I would love to believe it this week, it's just too low. So to address this, and because I'm a dork, I'm going to make an adjustment so I can hopefully reduce the extreme jumps up and down in the BF%.

I'll be taking a reading every day, then remove the high and low BF% for the week, and also the high and low weight for the week. I'll then take the average of the remaining readings. The average is what I'll use for the measurements come Monday.


-------------------------------------
Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.4632 lbs
non fat: 183.7368

This Week (8 weeks)
Weight: 296.8 lbs
%BF: 31.8 %
Waist: 54.25 in.
lbs fat: 94.3824 lbs
non fat: 202.4176

Difference
Weight: -7.4 lbs
%BF: -7.8 %
Waist: -0.875 in.
lbs fat: -26.0808 lbs
muscle gained: 18.6808 lbs
-------------------------------------

WOD - Tuesday - 100810

WENDLER | WEEK3: DEADLIFT 345# 1RM)
Money round: 300# - 5 reps
(Felt like I might have been able to get 1, maybe 2 more reps. I let the ~95deg. heat take it away from me though.)


WOD:

20 Push Press (30# DB)
10 Burpees
20 Weighted Situps (35# KB)
10 Burpees
20 Box Jumps (12")
10 Burpees
2 Rounds


Time: ???


NOTES:
Went to an evening class this day. Since it was about 95deb. out at the time, decided to Blue level instead of the normal red. Have I ever said that burpees suck?! Then the heat makes them an extra special treat!!! Yea burpees!

It was probably a good choice to reduce the reps today. Doing more than I did would have just been an exercise in slogging through the suck, which can be done when actually needed, but I don't think would have added much additional training effect.

WOD - Monday - 100809

WENDLER | WEEK3: STRICT PRESS 140# 1RM)
Money round: 125# - 6 reps


WOD:

Choppers (44# KB) - Goblet Squats (44# KB)

20 - 1
19 - 2
18 - 3
17 - 4
16 - 5
15 - 6
14 - 7
13 - 8
12 - 9
11 - 10
10 - 11
9 - 12
8 - 13
7 - 14
6 - 15
5 - 16
4 - 17
3 - 18
2 - 19
1 - 20


Time cap at 25 min., had about 4 rounds to go.

WOD - Friday - 100806

WENDLER | WEEK2: BACK SQUAT(275# 1RM)
Money round: 185# - 14 reps
(Doh! The last set should have been 225# this week. I was wondering why it felt so easy as I was doing the set. Found out afterwards.)


WOD:

1 Rep Max Clean & Jerk

175#
(power clean - at some point I want to work more on technique. Through building strength in a full ROM squat through Wendler, and when I get the technique and confidence to do a clean with full ROM, I think my 1RM clean is going to make a fairly siginificant jump.)

Then...

1 Rep Max Weighted Box Jump

20" box
45# dumbbell in each hand
(...at a body-weight of 298#. Had to add that. :))

Progress Monday - 100802

Quick and dirty this week since I'm behind on posts...


-------------------------------
Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.4632 lbs
non fat: 183.7368

This Week (7 weeks)
Weight: 296.8 lbs
%BF: 38.5 %
Waist: 54.25 in.
lbs fat: 114.268 lbs
non fat: 182.532

Difference
Weight: -7.4 lbs
%BF: -1.1 %
Waist: -0.875 in.
lbs fat: -6.1952 lbs
muscle gained: -1.2048 lbs
-------------------------------

WOD - Wednesday - 100804

WENDLER | WEEK2: BENCH PRESS(205# 1RM)
Money round: 165# - 11 reps


WOD:

Hang Power Cleans (95#)
Push ups with hand release at bottom
Run 100m (after each set of Push ups)
10-8-6-4-2

6:04


NOTES:
Tear on my right hand from power snatches the other day so I used a little lighter weight on the HP cleans. Would have liked to use 115# for this one. Did regular push-ups instead of on the knees for the 'added weight'. Felt really strong today. The HP cleans @ 95# actually felt light. I feel weird saying that, because I still remember shortly after I first started Crossfit not being entirely sure that I'd be able to clean 95# one time.

WOD - Tuesday - 100803 - Michael

WENDLER | WEEK2: DEAD LIFT (345# 1RM)
Money round: 285# - 8 reps
(changed the 1RM for DL to 345 from 365 as 365 was an older figure, and to better match the number of reps I'm getting with the other lifts.)


WOD: "Michael"

Run 800m
50 Supermen
50 Situps
3 Rounds

32:31

WOD - Monday - 100802

WENDLER | WEEK2: STRICT PRESS (140# 1RM)
Money round: 120# - 6 reps


WOD:

15 Power Snatch (70#)
200m Sprint
15 Wall Ball Shots Unbroken (20#)
1 Min. Rest
4 Rounds

17:23

WOD - Friday - 100730

WENDLER | WEEK1: SQUAT (275# 1RM)
Money round: 215# - 9 reps


WOD:

30 OH Plate Lunges 1+1=2 (35# plate)
15 Box Dips
AMRAP in 12 min

2 + 17
Lunges are a goat for me. Holding the plate overhead wasn't the problem.


CD
1 rep Max Box Jump for height.

28"
Not hateful at a weight of about 297#.

WOD - Thursday - 100729

WENDLER | WEEK1: BENCH PRESS(205# 1RM)
Money round: 160# - 9 reps


WOD:

1 Min. DB Hang Power Snatch (30# dbs)
1 Min. Double Unders
1 Min. DB Push ups (on knees)
1 Min. Double Unders
1 Min. Plank Rows 1+1=2
1 Min. Rest.
3 Rounds

(Record total number of reps for workout and a sperate score for double unders. Divide regular jumps by 4 to score.)



Round1: 26 - 8 - 23 - 9 - 24
Round2: 17 - 11 - 19 - 12 - 18
Round3: 18 - 9 - 17 - 6 - 20

Reps: 182
DU: 55

WOD - Tuesday - 100727

WENDLER | WEEK1: DEADLIFT (365# 1RM)
Money round: 285# - 6 reps


WOD:

Med Ball Situps (20#)
Back Squats (135#)
10-8-6-4-2
Then...

40 Warrior Burpees
Then...

Box Jumps (20")
Shuttle Run Down & Back
1-3-5-7-9


28:57

WOD - Monday - 100726

WENDLER | WEEK1: STRICT PRESS (140# 1RM)
Money round: 115# - 9 reps


WOD:

12 Deadlifts
3 Jumping pull ups & 3 Box Dips
9 Hang Power Cleans
3 Jumping pull ups & 3 Box Dips
6 Push Jerks
3 Jumping pull ups & 3 Box Dips
5 Rounds - 115# barbell

20:55


Thought about using 95#, but talked myself into using 115#. Felt like I moved slow through this. Pull-ups and dips should have gone more quickly, but couldn't make myself go fast on those for some reason.

Deadlifts @115# were no sweat

Push Jerks got heavy on the 4th and 5th rounds, but I was able to get through all sets of those unbroken.

Hang power cleans were my problem in this workout. Broke 3 of the 5 sets in the middle. I think I need to work on technique some to get confidence in being able to do these quickly.

Progress Monday - 100726

Not too bad this past week. Did better with my lunches. Not expecting perfection allowed me to make better progress. Also added a couple additional metrics (see below). Although there are other factors (hydration, wet feet, time of day, etc.) that can affect the % body fat reading, that measurement along with weight allows me to get a calculation of actual lbs bodyfat lost and lbs muscle gained.

Based on the measurements, ~11 lbs of fat lost and ~3 lbs of muscle gained over 6 weeks. Not sure how accurate it is, but regardless I'm noticing a difference for the better! :)


HABIT REVIEW
1. Keep hydrated: PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS
4. Zone/Paleo breakfast: PASS
5. Zone/Paleo dinner: PASS


----------------------
Beginning (6/14/10)
Weight: 304.2 lbs
%BF: 39.6 %
Waist: 55.125 in.
lbs fat: 120.5 lbs
non fat: 183.7 lbs

This Week (6 weeks)
Weight: 296.2 lbs
%BF: 36.9 %
Waist: 54.375 in.
lbs fat: 109.3 lbs
non fat: 186.9 lbs


Difference
Weight: -8 lbs
%BF: -2.7 %
Waist: -0.75 in.
lbs fat:-11.2 lbs
muscle: 3.2 lbs

----------------------

WOD - Friday - 100723

WOD 1:

30 Push ups with hand release at the bottom (knee pushups)
3 Burpee Pull ups
21 OHS Men (65#)
3 Rounds

12:57


WOD 2:

3 Cleans (155#)
4 Strict Press (75#) [moded HSPU]
7 Rounds

8:27

WOD - Thursday - 100722

WOD:

15 No-Wall Ball Shots - [14 lb WB] (No wall. Throw them straight up.)
100m Overhead Wall Ball Carry
30 Mason Twists L+R=2
100m Sprint (rest until you are ready to do an all out sprint)
AMRAP in 25 min

5 rounds + 9 reps


Also did 1RM bench press...

205 lbs


NOTES:
Results of the overhead carry means I need to work more on shoulder flexibility. :)

Heel is in pain again as a result of the sprints though. I'll have to manage that.

WOD - Tuesday - 100720

WOD: Open Event 6b from 2010 CF Games

30 T2B
21 Ground to Overhead (any way) Men 95lbs. Women 65 lbs.
3 Rounds


MODS:

10 partial ROM K2E on the bar
20 modified T2B on the floor
21 Ground to Overhead any way (75lbs)
3 rounds

14:41


NOTES:
I have the technique down now for doing continuous K2E! That was a neat feeling! Now I just need to work on the strength and flexibility to do full ROM K2E, and then on to T2B. Found that I need to 'press' against the bar when swinging my legs up to my knees. (Imagine laying face down on the floor with you're arms stretched out overhead, like your flying like superman. Now press your hands down and try to do a push-up. This is the same movement, but just do it when hanging from the bar and kicking your legs up.)

Used a lighter weight on the G2O. Again, looking to work on stringing together reps and minimize the # of times I drop the bar. Didn't do as well as I had hoped, but not horrible either.

Progress Monday - 100719

Catching up on posts. Fell off the wagon last week. Well... maybe more like holding on to the wagon with my feet dragging the ground, but still not as good as I would like. I had actually been doing 'OK' before on lunches even though I hadn't added that to my list. Last week, I didn't really pay any attention at all. Decided I have to change that this week, and I'll add it to my list. Not expecting myself to be perfect, but definitely a lot better than I was last week.


HABIT REVIEW
1. Keep hydrated: NO PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: NO PASS
4. Zone/Paleo breakfast: PASS
5. Zone/Paleo dinner: NO PASS


---------------------
Beginning (6/14/10)
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week (5 weeks)
Weight: 299.4
%BF: 38.1
Waist: 54.75

Difference
Weight: -4.8
%BF: -1.5
Waist: -0.375
---------------------

WOD - Mon - 100719

WOD: Nancy

400m Run
15 OHS Men 95lbs. Women 65 lbs.
5 Rounds

24:57


MOD:
Used 75lb for the OHS. Wanted to focus on speed, technique and going unbroken on the OHS in this workout.


NOTES:
While my run is still really slow, I only broke the fourth set of the OHS. Came back and did the fifth set unbroken. Yea! But that also tells me I should have been able to do the fourth set unbroken. Regardless, a big boost in confidence in being able to do these faster. (By 'unbroken', that's not to say I didn't pause at the top of a rep to get a couple breaths, it means I didn't drop the bar in that particular set.)


Nancy explanation...




Nancy example...

WOD - Sat - 100717

WOD:

Did a partner WOD on Saturday. I don't remember the specifics of this one though. (I can't cheat and go look it up on the gym's website afterwards. :) )

It was a partner WOD where one person had to hold either a (for men) 53lb kettlebell or a 55lb dumbell through the whole workout. 20 burpees if you set it down. No resting on the shoulder. Divide the work as needed. It was 'something' like the following though I'm missing some details...

run/walk one mile
(a bunch of) pullups
(a bunch of) pushups
(a bunch of) situps
(a bunch of) squats
200m farmer's walk


One thing I'll say for having a big belly. It makes a good place to help rest a kettlebell for an extended period of time. Too bad that's going to be going away. ;)

WOD - Thu - 100715

WOD:

100m Overhead Bar Walk - Attach chains or KBs to bar (used 45lb. bar with one 15lb kettlebell on each side)
10 Weighted Lunges L+R=2 (Same bar as walks on your back)
10 Dips
AMRAP in 14 min

2 rounds + 5 reps


NOTES:

;) So the bar with kettlebells took me by suprise a little. Really good exercise to force you to engage your shoulders in the overhead position.

Lunges are better, though there is still a long way for me to go in increasing flexibilty in the front of my hips.

Dips are still on the box. Waiting to focus on progessing to ring dips on these until I can get my right shoulder in order. There's plenty of stuff to work on in the meantime though. :)

WOD - 100713

WOD:

50 Double Unders (1st 25/rnd DU, second 25 3x regular)
40 Hollow Rocks
30 Goblet Squats (35lb - could have used a heavier weight)
20 K2E
3 Rounds

~30 minutes (forgot to write down the time again)


NOTES:

Double-unders were basically one at a time with an occassional two in a row. My heel felt worse after the workout, but not as bad as I expected. Just need to make sure to stretch the calf and soleus.

Matt suggested I do more on the goblet squats. I thought he was kidding. :) Looking back, I could definitely do more. It would add to the suckage, but I know I'm capable of it. I mean we just did a WOD that included 30 reps of a 135 lb back squat.

For K2E, I did the first 10 on the bar and then modified the second 10. Don't have the technique down yet for doing continuous reps without getting 'off kilter'.

Progress Monday - 100712

Interesting pattern over the last three weeks. Either the weight OR the %body fat drops. The other goes up from the previous week. The over-arching trend for both is downward though, which is the main concern.


HABIT REVIEW
1. Keep hydrated: PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS
4. Zone/Paleo breakfast: PASS
5. Zone/Paleo dinner: PASS


I think I need to focus on these five items for the next week to further ingrain the habits before trying to add anything else.


---------------------
Beginning (6/14/10)
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week (4 weeks)
Weight: 299
%BF: 33
Waist: 54.625

Difference
Weight: -5.2
%BF: -6.6
Waist: -0.5
---------------------

WOD - 100712

WOD:

Split Jerks | Pull ups
10 • 1
9 • 2
8 • 3
7 • 4
6 • 5
5 • 6
4 • 7
3 • 8
2 • 9
1 • 10

24:25


COOL DOWN:

1,000m row


NOTES:
Started with 115# for the split jerks. Lowered it to 95# during the set of 8 because I didn't do the set unbroken. Don't know if this was a good idea or not. 95# would be more of a speed workout, 115# I can do, but would have to grind out. I was able to finish the rest of the split jerk sets unbroken with 95#.

Did 'jump and hold' pullups through the set of 6, then changed to kipping using the black band. Did that set of 7 in a row. I think I can do more than that, but sweat on the bar becomes a problem, even with chalk. Probably something I can do to manage that better.

WOD - 100709

WOD:

40 Weighted Situps (43 lb. kettlebell)
30 Push ups (on knees)
20 Pull ups (jumped and held for a second)
10 50% of your 1 Rep Max Back Squats (used 135 lbs)
3 Rounds

27:10


NOTES:

Kept plugging away on this one also. I was a little nervous about getting 135lb on my back from the ground, but everything went just fine. I canPush-ups still bug the shoulder. Couldn't manage to get my foot in the band for pull-ups how things were arrenged, so modified on the fly.

WOD - 100708

WOD:

5 Burpee Box Jumps (used a 20" box)
10 Box Jumpovers (used a 12" 'short' box)
15 Box Donkey Kicks
5 Rounds

15:25


CD
Floor Wipers w/Bar
60 reps (L + R = 1 rep)


NOTES:
Did better than I thought I would on this one. Though it wasn't exactly a fast pace, I kept moving through the whole thing.

WOD - 100706

WOD:

1 Rep Max Back Squat

Did 275# today. Not quite down to parallel, but within about an inch or two I was told. 275 felt pretty good. I felt like I could have done another 20-40 lbs., but decided to stop there after talking with Matt. I start a 'butt-wink' right before I get down to parallel, and I want/need to work on flexibility so I can be stonger (and safer) in all of the squat based movements.

I had only done this one previous time about a year ago. Did 175# that time.

-----

Then Run 3 mi.

Ended up running just 1 mi. Restricted on time.

WOD - 100705

WOD:

Monday 3 couplet WOD

(You will partner and compete against someone of similar capacities, rotate when the partner doing the Sprint, Wall balls, and Burpees is finished with their reps/distance.)

Pull-ups (C2B)
Sprint 200
(3 rounds / record # Pull-ups each)

REST 2 MINUTES

Hang Cleans (75#)
20 Wall Balls
(3 rounds)

REST 2 MINUTES

Push Press (75#)
20 Burpees
(3 rounds)


Holiday this day so I went in for the workout at noon. NOT used to working out in the heat. The plan was to do three rounds each, but I think my partner and I ended up cutting the last two couplets short in the delerium. GREAT workout though!

Progress Monday - 100705

Monday was a holiday this week, so the measurements were taken a lot later in the morning. About 10am instead of the standard 5am. Kind of crazy how the %body fat numbers come out. If I believe the numbers below, and calculate it out, the numbers indicate that I've lost over 6 lbs. but have gained a pound of fat. With having added another CrossFit workout per week, cleaned up my eating at least to some extent, and having improved my hydration I don't buy those numbers. Just further evidence to me that these measurements, especially %BF, should be looked at as a general trend as opposed to precise measurements.


HABIT REVIEW
1. Keep hydrated: PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: NO PASS (missed it twice this week)
4. Zone/Paleo breakfast: PASS

Not doing too bad on modifying things one at a time. Breakfast was good all week, and the full weekend was pretty good as well. Dinners are improving. Focusing on the dinners for this week.


---------------------
Beginning (6/14/10)
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week
Weight: 297.8
%BF: 41.3
Waist: 54.625

Difference
Weight: -6.4
%BF: 1.7
Waist: -0.5
---------------------

WOD - 100702

WOD:

6 Strict L Pull ups
8 Heavy DB Lunges
12 Ring Dips
Sprint 100m

AMRAP in 15 min.


MODIFICATIONS:

Pull-ups modified to - jump up to chin over bar, hold and lower as slowly as possible.

30lb DB used for the lunges

Ring Dips on the boxes

100m sprint

4 rounds - 1/4 of the sprint

WOD - 100701

WOD:

Double Unders
Weighted Box Jumps
Weighted Push ups
Wall Ball Situps
10 • 9 • 8 • 7 • 6 • 5 • 4 • 3 • 2 • 1 Rounds


MODIFICATIONS:

No extra weight on the box jumps. Used a 20" box and stepped up because my heel was still bugging me. Don't want to push it too much if I'm already trying double-unders (which is what I hurt it on in the first place. :) )

Push-up on knees.

16:54


NOTES:

Double-unders were... well... completed, but not pretty. :) Mainly one at a time, but got two in a row on occassion. I was suprised that my heel held up through the whole workout. A little tight aftwards, but made sure to stretch it. Push-up still bug the shoulder though. I have to find just the right position.

WOD - 100629

WOD:

K2E 100
(knees to elbows - see demo on this page.)


MODIFICATIONS:

K2E 100
Did a total of 50 of them off of the bar. The other 50 modified on the ground. Switched between the two variations in sets of 25 - 25 - 15 - 15 - 10 - 10. Don't have the full range of motion on the bar yet either. Slowly but surely. :)

9:33

Progress Monday - 100628

Weight is up this week, but still down 1 lb from two weeks ago. % body fat took a dive in the right direction this week. I'm not going to read much into this. My main concern is that the numbers trend in the right direction over time.

HABIT REVIEW
1. Keep hydrated: MARGINAL PASS
2. 4 Crossfit workouts/week: PASS
3. Post-workout nutrition: PASS

I've actually been doing pretty well nutrition-wise for breakfast. Lunch is still off, and dinner/after work food is hit-or-miss. I'll add in 'eating well at breakfast' this week (realizing this has as many meanings as people that answer the question). I hope to go into this more later.

---------------
Last Week
Weight: 300.8
%BF: 38.9
Waist: 55

This Week
Weight: 303.2
%BF: 36.1
Waist: 55.125

Difference
Weight: +2.4
%BF: -2.8
Waist: +0.125
---------------

WOD - 100628

WOD:

3 HSPU
5 Power Cleans Men 155 Women 105
7 Pull ups C2B
7 Rounds


MODS:

3 Strict Press (75lbs)
5 Power Cleans (115lbs)
7 Pull ups (black band)
7 Rounds

20:18


NOTES:
Felt I could test the back a little more with 115lb for the power cleans. Dropped and reset after every rep though to focus on form and not test it too much. Suprised myself on the pull-ups. The first couple felt like they were close to C2B. Last three rounds or so hands got sweaty and hard to keep a grip. Didn't feel I could kip hard and keep the grip.

WOD - 100625

WOD:

10 1-arm Choppers
10 1-arm KB Cleans
10 1-arm Rack Squats
10 1-arm KB Push Press
(Repeat with your other arm)
Run 400m

3 Rounds

21:04
35lb kettlebell


Felt kind of beat down before this workout. Also felt something in my right heel while practicing double-unders after the workout. Stopped immediately. May have to modifiy running and jumping stuff for awhile. We'll see how it goes.

WOD - 100624

WOD:

20 minutes to find...
1 Rep Max Snatch or Power Snatch OHS

Then...
100m Object Carry (Must be shouldered)
30 Banded or GH Situps
4 • 3 • 2 Rounds


MODIFICATIONS:
1 Rep Max Power Snatch
(Not wanting to test the lower back on any kind of 1RM squat yet.)

135lbs.
Felt mostly confident at 115 because this was my previous 1RM. 125 was pretty hard, but felt confident enough to try one more 10 lb jump to 135. The 135 felt kind-of scary. I don't know how I got it overhead, but it happened. I can't imagine it was pretty. :)

-----

100m 50lb med ball carry/run - shouldered (this med ball is nicknamed BAMF)
30 Situps
4 Rounds
11:24

Focused on continually moving throughout. Short and dirty workout, there's no reason to stop anywhere. Got some practice doing the situps while sucking a lot of air. Managing my breathing allowed me to keep going on these.

WOD - 100623 - Cindy

Hmmmmm... schedule got thrown off this week, so getting a workout in at the gym on Tue. just didn't work out. (HA - I didn't even do that on purpose. That's just how naturally funny I am. ;-) ) 2nd workout this week was Wed. evening after work. Nice to work out with some people that I don't normally see.


WOD: Cindy

5 Pull ups
10 Push ups
15 Squats

AMRAP in 20 min.
(AMRAP = As Many Rounds As Possible)


MODIFICATIONS:
5 Jumping pull-ups
10 Push-ups on knees
15 Squats

12+3 rounds
- Up from 10 rounds even and using ring-rows almost a year ago.



Cindy Example...

Shows a mod of using ring-rows instead of pull-ups. Noticed a lot of 'snaking' on the one person's push-ups. (If you're doing that right from the beginning of a workout, you might want to modify and do push-ups on the knees until you build up enough core strength.)

Progress Monday - 100621

Well the first week's results are in and things are off to a good start. Yea! I'm kind of suprised actually since the main thing I focused on changing last week was keeping myself hydrated. (See yesterday's post for more details.) I think I'll continue with more of the same this week to help solidify the habit before adding in anything else.


---------------
Last Week
Weight: 304.2
%BF: 39.6
Waist: 55.125

This Week
Weight: 300.8
%BF: 38.9
Waist: 55

Difference
Weight: -3.4
%BF: -0.7
Waist: -0.125
---------------

WOD - 100621

WOD:

20 min. for...

OHS 2-2-1-1-1
Front Squat 2-2-1-1-1
Back Squat 2-2-1-1-1
Add Max weights together and record on the board.

then...

Warrior Burpees
Double Unders
15-11-9


NOTES:
Instead of doing max-lifts, worked on form and flexibility for those lifts. (back is still recovering)

W. Burpees and double unders -
Did the double unders for the first time in a workout today. Yea! Couldn't string more than 2 together, but it got done.

Habit Review - 100620

Try and vary your methods as you will, your tastes, your habits, your attitude of mind, and your soul is revealed by your actions.
~Agatha Christie

There is one habit I wanted to focus on creating this past week, and that was to make sure I was properly hydrated. This is something I was doing, well... OK on before, but wanted to be better at it. To create the base so that my body has the 'stuff' it needs to function at it's highest potential.

How did I do with that this week? Pretty decent I think. The 'indicator' that I used was to see if my pee was pretty consistently clear (or close to it).

Some of the things I changed...
- drink more water in the morning (not hard since I was drinking pretty close to no water in the morning).
- drink water instead of diet pop at lunch (may or may not have a significant effect on hydration, but wanted to make that change anyway)
- drank quite a lot of water/tea when I got home from work
- could do better at drinking more water while at work

I found myself drinking close to about 1 gallon a day of water/tea.


There were also some other 'low hanging fruit' that I started changing this week also...
- started working out 4 days/week instead of 3
- started drinking 1-1/2 cups of 2% milk within 1/2hr. of workout as a recovery drink
- was more concious of what I was eating, made some slightly different choices at a few meals this week.

Well, weigh-in day is tomorrow. We'll see if anything's changed. :D (fingers crossed)

WOD:

Run 800m
40 Hollow Rocks
30 Jump Squats
Run 400m
30 Jump Squats
40 Supermen
Run 800m

Time: 23min+

Notes:
- Used a wallball as a target for the squats. Not sure I'm ready for that yet since my low back complained juuuuuuust a bit. I have a 'butt-wink' before I get down that low anyway.
- More running than I've done in awhile, but went... OK.

WOD - 100617 - Diane

WOD: Diane

Deadlift (225#)
Hand Stand Push ups
21-15-9

Modifications:
Deadlift (155# - 1.5 weeks since hurting my low back)
Strict Press (45# bar w/15# kettlebell on each side)
21-15-9

Notes:
No focus on time today. Just focused on form. Everything felt good.


Diane example...

Where Do I Start

Planning is bringing the future into the present so that you can do something about it now.
~Alan Lakein


OK. I've decided that I want to be a healthy, fit person. So where do I go from here? Some things that might be helpful to know are...
- What does it mean to be healthy?
- What does it mean to be fit?
- How close am I to being healthy/fit now?
- What are the steps I need to take to get there?

(out of time at the moment, more later...)


-----
WOD:

21 Situps
100 Jump ropes
200 Meter Run

5 Rounds

Time: ~19:30 (forgot to write it down today, but that should be pretty close)
-----

WOD - 100614 - The Chief

WOD (workout of the day): The Chief

-----
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.
-----

Round1: 3+17
Round2: 3+8
Round3: 3+3
Round4: 3+1
Round5: 3+3

Notes:
- 65lbs used for power cleans due to low-back 'tweak' a week ago. (Things felt fine. Should be OK to nudge up the weight for next workout that uses it.)
- pushups done on knees
- squats not quite to full ROM. (working on flexibility)

-----

Weight: 304.2
%BF: 39.6
Waist: 55 1/8

-----

Reboot

“The first step towards getting somewhere is to decide that you are not going to stay where you are.”
-unknown

So I've actually been Crossfitting for a little over a year now. I've made some significant progress, but not as much as I'd like to. After some self-reflection, it seems to come down to that I haven't made the workouts a regular habit, and my food selections... well let's just say that they haven't exactly been of the greatest quality. Though very tasty. :)

In order to truly be successful and make this a fundamental and lasting change, I need to modify several of my own behaviors. Hmmmmmmm... this should be interesting.

I'm a happily married, ~300 lb, 41 yr/old male who has many reasons for wanting to be physically fit. This blog is intended to track my journey in getting there. If it happens to be useful to others along the way, all the better.