Sunday, January 27, 2013

01/21/13 - 01/27/13

This week was tough.  I was sore going into Thursday when came by to video tape me for the journal article. I was also nearing the end of the reorientation for week 1 of carb nite. 

I lost 9.5lbs in the 10 days of re-orientation. Cool, I had my carb nite and it was awesome. 
The book talked about the "after glow" of carb nite and I gotta say... it was spot-on!

I was warm, felt almost like I had a elevated temperature... I had a really sound sleep too.

Sunday morning I woke up slightly dehydrated and had a protein/fat breakfast and was right back on track.

I think next week, I want to try roasting up some yams and bringing them with me to NLI so I can get my carb nite on paleo style.  I may also say GFY and get some sweets.  I'll play it by ear. 

This upcoming week, my focus is on making sure my Protein/Fat intake is as close to a 1:1 as possible.
Sunday I was pretty close!

Anyways.. here's my training for the week. 

A: Power Clean + Power Jerk
Heavy 1+2
Results: 125kg

B: EMOM for 12 min
2 hang power @ 70% of part A

C: 8 sets
8 wall ball
20 cals Airdyne
1 min rest
Results: SMOKED!
A: Power Snatch
Heavy double
Results: 90kg

B: 10 sets:
3 power snatches (70% of A) 
15 cals Airdyne
Results: 62kg on snatch. 18:04 finish time

A: Press+Push Press
Heavy 1+3
Results: 90kg

B: 5 rounds for time:
10 Push Press (62)
20 Kettlebell swings (32)
200m run
Results: 14:10
A: Power Clean + Jerk
Heavy 1+1
Results: 135kg

B: 4 rounds for time of:
30 Double unders
8 burpees
8 Kettlebell Snatches (24)
Results: 8:59

C: AMRAP in 10 Min:
5 deadlifts (84)
100m Sprint
Results: somewhere around 10 rounds
A: 3 Rounds for time of:
40 Cal Airdyne
21 Russian KB Swings (32)
12 Burpees
Results:  Sub 13 was goal.  I know I met the goal, but cant remember my time. 

B: 10 sets:
Every 2 min:
45 sec Airdyne
Goal is 200 cals or more
Results: Not even close!

Tuesday, January 15, 2013


This was my first week upping my training to 5 days in a row.  I felt okay but by friday I was pretty tight.

My food was good this week, but my hydration wasn't great.  By the end of the night I found myself chugging just to meet a daily minimum.  I dont think I had a single day where I met my goal.   I need to make sure I am hydrating well throughout the entire day.

Starting Monday I am going to begin limiting my carb intake to 30g daily and I am going to do this for 10 consecutive days.  I have done ketogenic diets before with good success. Since my two training partners both do this and are currently seeing great results, I am going to join in with the group.

(I have always done well when I eat and training with my team.)

Let's see how this week goes.. it will be difficult with the amount of training.. I'll be pretty depleted, but I am not doing this for athletic performance.


A: Power Clean:
Heavy Single

B: 10 Sets:
30 Sec Airdyne
8 Kettlebell Snatches
4 Burpees
Rest 1 Min

A:130kg.  I hit 134kg, but caught it a little too low and didnt want to stand it up to save my knee.
B: Completed

A: 5 Sets:
5 Back Squats
200m Row Sprint
Rest 2 Min

B: 5 Rounds for time of:
4 Power Snatches (44)
8 Paralette Pass-throughs
50m Farmers Carry (32)

A: Used 50kg with a 3031 tempo. 
B: Used 20in box for my pass-throughs.  I forgot to snap a photo of my finishing time for the workout. 

3 Rounds for time of:
30 Cals Airdyne
15 Push Press (40kg)
30 Cals Row
15 Burpees
200m Run
15 Push Press
25 Double Unders
15 Burpees

Last tested 11/14/12:  43:33
Today: 36:10!!!

A: For time:
25 Russian KB Swings (32)
3 Pull Ups
20 Russian KB Swings
6 Pull Ups
15 Russian KB Swings
9 Pull Ups
10 Russian KB Swings
12 Pull Ups
5 Russian KB Swings
15  Pull Ups

B: 10 Sets:
1 Min Airdyne
1 Min Rest

A: Did Jumping Pull Ups.  
B:  Mid 200'2 score.
*I forgot to snap a pic of my scores.  I need to be better about that.

A: Power Snatch:
Heavy Single

B: 5 Sets:
30 Cal Row
Rest 1 Min

C: EMOM for 18 Min:
4 Burpees
D-Ball Variations (rotate between 4 different balls)
80# Ball 2 reps over shoulder
80# Ball 2 reps over shoulder
150# Ball 1 rep over shoulder
40# Ball 5 Ball Slams

A: 95kg.  Missed 100kg. 
B: Completed.  Burned!
C: Completed.  JB jumped in a hyped us up.  Pretty fun!

Rest.  Spent the entire weekend at the OC Throwdown with my athletes.

Sunday, January 6, 2013

12/30/12 - 01/06/13

Food felt good this week.  I didn't eat very bad in Vegas during my vacation.. but just wasn't actively training.  It was the first week off of regular CrossFit training since I began and I could really feel the difference!  I missed it. 

Anyways, this week I stayed pretty clean and focused on looking at my total daily carb consumption.  Since most of my meals are all veggies for carbs it isn't THAT hard to stay below 50g. 

I gave myself a Free Meal/Cheat Meal/whatever the hell you wanna call it Saturday, but I had a goal of eating a healthy breakfast before my meal, then making sure I had a healthy dinner right after. 

For me, its about balance.  I do not do well without a free meal once a week... when i was most focused on training in my life I had 1 free night every 2 weeks. At the same time, if I am not focused during that free time, a free meal can easily turn into a free day or worse yet.. a free weekend. 

I was happy I was able to get back on track after I had that meal, it left me with a better feeling going into this next week. 

I will weigh in again on Friday to update my progress.  Hoping to see a loss considering my lazy vacation. 

A: 6 Sets:
5 Back Squats for quality
*Used 50kg for all sets.
B: 5 Sets:
Every 2 Min:
30 Sec Airdyne Sprint
15 Push Press (20kg)
*Completed.  Felt easy. Focus was to just get my heart rate up and feel back in the game after my time off.
A: EMOM for 10 Min:
1 Power Clean (80)
2 Bar facing burpees
Directly into:
B: EMOM for 10 Min:
2 Power Clean (80)
2 Bar facing burpees

C: 6 Sets:
Every 3 Min:
250m Row Sprint
*All sets finished.  Fastest was :48, Slowest was :53.

D: Behind the Neck Push Press
Heavy Double
*Skipped.  We were TOAST!
Tuesday: Rest
A: Power Snatch:  
Heavy Double
*100kg.  First time I've snatched heavy since before my injury. Felt really light and fast.  Didn't even have oly shoes on.  My knee felt okay as well.  It got me excited, but I have to tell myself not to rush into more because I am still not 100%. 

B: 5 Sets:
5 Pull Ups
10 Push Ups 
15  Sit Ups
Rest 2 Min
*Splits: 1:14/1:16/1:34/1:58/2:56.  It was all about the damn sit ups... they killed!

C: Back Squat
5 reps for therapy
*Used 60kg for sets.  Right leg still feel wobbly. 
A: 10 Sets:
30 Sec Airdyne for Cals
30 AMRAP Clean & Jerks (62)
Rest 1 Min
*Total Score was 197.  I wanted 200.  I did 4 CJ each round minus the last round when I only did 3.  
Splits: 21/26/20/21/20/19/19/18/18/15
Could have.. should have hit 200.

I was pleased to find out that the blog article being done about my journey back into CrossFit with a focus on weight loss has been upgraded to a full Journal Article on the mainsite. 
Lots of accountability!  

280lbs by March 24th.
250lbs by The CrossFit Games!


Tuesday, January 1, 2013

New Year, ready to go!

So, I took a vacation.

The first vacation I have had in 4 years. 

Not only was it a great chance to step away, it gave me a chance to recharge and mentally clear myself before starting the new year. 

I tend to overwhelm myself easily with what needs to get done.  Being a small business owner demands so much.  the stress of everything riding on me can sometimes really get to me. 

This vacation gave me a chance to figure things out.  I'm pretty sure it saved my marriage too.  I know I am not the easiest to deal with and I know my wife is put through just as much stress dealing with me as I deal with being the owner of CFP. 

She is amazing. 

That said, I felt eager to get back into things. I have a clear plan, and I have a focus on time management. 

I was talking to Tiff tonight at dinner. I told her that with my focus, I am starting to lose my emotional connection with food.  The last two weeks, when Tiff asks me what I feel like for dinner or lunch, my answers are simple. "Nah."  or  "Yah."

The tough part is that Tiff is extremely emotional about her food and she tries to influence me. 

So, sometimes I am a dick for being short and frank with what I want or don't want because it doesn't fall in line with the reaction she was looking for. We talked about it, and she has agreed to try to keep her cravings to herself. 

In terms of making the most of my time.  I will be posting my training results on a weekly basis. Since I basically copy those things over from my googledoc, I might as well just do it on a big post instead of making time daily to write. I wish I had a job where I sat down in front of a computer all day.  Id have a lot of time to write detailed blogs with every single thing accounted for. 

Potentially, if all the things I need to accomplish this year happen, the business will lighten up a bit giving me more time to write. 

For now, its all about training hard, eating clean and hitting my goals.