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
---------------
Monday, June 28, 2010
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.
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.
Saturday, June 26, 2010
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.
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.
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.)
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.)
Monday, June 21, 2010
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
---------------
---------------
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.
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.
Sunday, June 20, 2010
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)
~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)
Friday, June 18, 2010
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.
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.
Thursday, June 17, 2010
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...
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...
Tuesday, June 15, 2010
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)
-----
~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)
-----
Monday, June 14, 2010
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
-----
-----
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
-----
Sunday, June 13, 2010
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.
-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.
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