01/21/13 - 01/27/13

This week was tough.  I was sore going into Thursday when CF.com 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. 

======================

Monday:

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!

======================

Tuesday:

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

======================

Wednesday:

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

======================

Thursday:

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

======================

Friday:

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!

======================

01/07/13-01/12/13:

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.

========================

Monday:
A: Power Clean:
Heavy Single

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

Results: 
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
========================

Tuesday:
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)

Results:
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. 
========================

Wednesday:
REDEMPTION!
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

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

Thursday:
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

Results:
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.
========================

Friday:
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

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

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

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. 

=======================

Sunday:

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.

=======================

Monday:

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

*Completed.

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

=======================

Wednesday:

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. 

=======================

Thursday:

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 CF.com mainsite. 

Lots of accountability!  

280lbs by March 24th.

250lbs by The CrossFit Games!

Cheers!

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. 

12/18/12:

It's 9:45pm and I'm fairly certain i threw my back out today in training.  Im super stiff and getting worse and my tail bone aches whenever I move.  The pain radiates into my lower back.  I feel like I need an adjustment.  I will try to get into the Chiro tomorrow morning to get it fixed. 


Training:

A: Deadlift:

Heavy Triple

B: 5 Rounds for time of:

5 Deadlifts (125kg)

10 Burpees

C: 3 Rounds for time of:

30 Cal Airdyne

30 Double Unders

Results:

A: 200kg.  It was more about my hands than the weight.

B: 6:33.  I did this wod way back in the day and my best time was 4:03.  Its all about the burpees.  All my deadlifts were unbroken no problemo. 

C: 8:06.  I actually got a few pretty good groupings on my double unders that I did not expect coming off the airdyne. 

12/17/12:

I have set a goal of losing 40lbs by my birthday in March.  4 Month, 40lbs.  I think it can absolutely be done. The goal is to be steady. 5lbs would be the most I would want to lose.   Nothing to it but to do it.




Training:

A: Press + Push Press: (x/1+3)5

B:  10 Sets:

10 Cal Row

1 Min rest

C: 10 Sets:

Every 2 Min:

4 Clean & Jerks (62)

8 Burpees

Results:

A:  90kg.  Its funny how things go away so quickly.  I had worked my way up to 100kg for a 2+3 in past training.  I gotta get that back. 

B: I tried to push very hard on these sprints.  I was able to maintain pretty well, but no joke.. the computer on the rower actually subtracted Calories from my sets while I was working.  BULL CRAP!

Set Breaks were:  26/22/17/17/18/18/18/18/22/26/20 in seconds

C:  This one hurt. my goal was to get all sets done in less than 1 min. Towards the end I was telling myself I'd go really hard on 9 and 10 but as I got there, the absolute oposite happend.

Set Breaks were: 47/44/46/46/47/53/59/57/1:09/1:27.

All my food was solid today, but some meetings I had to have got in the way of one of my meals so I had a big gap between meals.  I tried not to have a massive dinner to compensate.  Rather, I had a normal portioned earlier dinner and another meal about 2 hours later. 

12/11/12:

I was able to schedule my MRI for Thursday. My sleep was not great last night. I also felt dehydrated waking up. Im going to try to hydrate better for the rest of the week. Last week I went through the entire week without a cheat meal up until Sunday afternoon.  I had a cheat meal but followed it with healthy nutrition for the rest of the day.  I feel like it isn't realistic to not have a free meal every once in a while.  I'd like to extend it to every two weeks... but I am going to allow this to build with momentum just like my training has.



Sleep:

Nutrition:
7:30am: 6oz Pork Sausage, Coffee with 1oz Heavy Cream
11am: Celery with 2oz Almond Butter
4pm: 5oz Shrimp with Pesto and 1 Cup Brussel Sprouts
6:30ppm:  1.5 Cups Tomato Sauce with Ground Beef

Training:
A: EMOM for 10 Min:
2 Strict Pull Ups
20 Sec Airdyne Sprint
B: EMOM for 10 Min:
2 Double Kettlebell Cleans
20 Sec Airdyne Sprint
C: EMOM for 10 Min:
2 Double Kettlebell Snatches
20 Sec Airdyne Sprint

Direct transition through A, B and C

Results:
Total Calories on Airdyne: 124/93/85 = 302 cals
I did Jumping Negatives on the pull ups.  I tried to keep the integrity of the negative for as long as I could.  I used 20kg for the kettlebells.  For the Double Snatches on the outside of my legs, since my back was starting to tighten up.  Every Single Set was done under 30 sec.  The last 5 Min of the workout was awful, but I am glad I was to reach the goal of 300 I set for myself. I would like to see the output staty consistent over the 30 min.  I think that will happen eventually with the work we are doing.