Cheater

Scaled workout:
30 Beginner pull ups
30 Pushups
30 Sit ups
30 Squats

8'23"

Huge cheat night last night on the diet. Sleeve of saltines, 4 pieces of Halloween candy, a cheese sandwich on wheat and a glass of 7up. Guess I was hungry huh?

Thing is I felt like crap this morning and had less energy for the WOD even though I've gotten better sleep in the past couple of nights.

Halloween party tonight at work. More garbage to tempt me with. We'll see how it goes. I newed alternatives, t bring with me.

Presses

Shoulder press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Well this WOD was pretty easy..... because I totally did it wrong! I only did sets of 1 for the Push press and push Jerk. What a complete bozo. Well maybe I can make them up tomorrow.

Repeat after me. Know what exercises your doing and double check the WOD! Well I guess a half workout is better than none.

Squat Cleans 1-1-1-1-1-1-1

Fun WOD and challenging as well. Really nee d to watch the form on this one. I need to research this but I think I'm actually going too low and had 2 failures at 115lbs.

My progression looked like this: 65-85-95-105-115(fail)-115-115-115(fail)-115

I actually did more reps than were RX'd but I wanted to get in 7 completed reps. Diet continues to go fairly well, though I still am not weighing out food, I'm just going by what my body tells me and not eating when I'm not hungry and limiting all grains, pasta etc. The occasional wheat tortilla wrap here and there is about the extent of the grains.

Dropped about 5lbs so far.

Cleans and dips

3 rounds for time of 21-15-9 Cleans and ring dips.

Ring dips didn't happen since I don't have rings and even if I did I couldn't do them any way. Subbed 1.5 X bench dis for the ring dips. Clean were 85#. Still going fairly light to get the movements down and avoid injury but the wod's are kicking my but prettty good.

Diet this weekend was pretty good until last night when I had a small binge of PB&J, nuti grain bar and a class of soda! (GASP!) I'm better now and I'm sure the week with go well.

Rest day tomorrow but will do a little something.

3 X 400m

Scaled worked out. 3 rounds of: Run 400m rest 3 minutes.

I have no lungs! Since I had the little one with me and I didn't want to run on the tread mill since the weather was so nice, I used this handy little pedometer through Google maps to measure the 400m course for todays WOD. http://www.gmap-pedometer.com/

The course was basicly from my house to the end of the cul de sac back and then half of that again. Kind of wierd but it fits the distance. I quickly realized that there is a gentle slope so that on the return leg I can feel the fight against gravity, but like I said, I have nooooo lungs.

Didn't bring enough food to work with me last night so by the time I got home I was freaking starving and that's dangerous. I had a tturkey sandwhich, a fruit bar and some mixed nuts. Could have been worse I guess but I really need to manage the food where that doesn't happen. Looks like I'll be checking out the Zone diet more thoutoughly and see if I can't get a plan together. Ideally making meals for the week during the weekend.

Found a good Zone resource here. http://www.the-zone-diet-recipes.com/ and here http://www.zonediet.com/

Miss and make up

Missed yesterdays WOD which was a 5K run (ya right!) and would have been scaled to 1 to 2 miles.
Today was a rest day but wanted to get something in, especially after missing yesterday so I hit the heavy bag listening to Bas Rutten's boxing CD on the Ipod. Did 10 sit ups in between rounds.

Hitting the bag felt good but I tore up my left index finger at the middle knuckle pretty good. I was using some gel filled gloves but will be going back to just wrapping my hands from now on.

Diet is mostly good, no serious cheats. They had sub sandwiches, chips/soda and cookies at work last night for us and I passed on everything. I'm avoiding the grains pretty well with the occasional snack every once in a while like a graham cracker last night.

The Pain!

Man are my legs sore. Thighs, glutes, you name it it's sore. But you know the saying... no pain... blah blah blah.

Had a fitfull night of sleep. I kept dreaming about WOD's (workout of the day) I don't remember the specifics but I was in pain last night when I got to bed and it actually felt like I was sick. I woke up several times and remeber thinking WOD...WOD...WOD. Scary!

Diet yesterday was ok considering. Checken breast, salad, celery w/ peanut butter, grapes, apple, sunflour seeds, Zone bar and my moment of weakness....PB&J ... at night no less. Oops!

Todays workout:
10 Rounds of
5 Burpies
5 Pullups

Had to sub beginner pullups for regular. THis really kicked my butt. When I woke up the first thing I thought was "There's no way I can work out today." Glad I ogt it done.

3-2-1 rest!

Thrusters,Hang power clean and SDLHP

First workout this morning: 5 Thrusters, 7 Hang power clean, 10 Sumo dead lift high pull. Rx'd was 95 lbs, as many rounds in 20 minutes you can do. I scaled this back to 45lbs (bar only) following the "puppy" work out on http://www.crossfitbrandx.com and managed 7 rounds (6.5 actually, I went over time a little bit.)

I went most of the day yesterday without eating and having only water and some coffee. I did however have a protein bar and a small yogurt after work. This mornings breakfast was oatmeal before the workout and I'm going to have some eggs after. I'll have chicken, salad and nuts along with some fruit and broccoli today. Not really weighing my food yet but seeing what will keep me not hungry and trying to avoid breads at all costs.

My legs are rubbery and my lungs were at capacity during the workout. I'll be going light all this week to make sure I don't pull any thing and try to focus on form. One thing I found helpful was downloading the exercises off the http://crossfit.com/
and loading them on to my Ipod so I can check out proper form as I workout. I had to do this with the Hang power clean this morning.

Felt good to get the first one out of the way and get back on track. 3-2-1 GO!

Day 1 fasting, freaking and forgetting

Today is day one of my Crossfit journal and while it will not contain Crossfit information exclusively, it will be the main journal topic. This will be my second go around at Crossfit. My first was at the begining of the summer 2008 and exposed me to the concepts of the workouts including the movements and where I stand in terms of skill level and endurance.

Unfortumately my workouts were cut short due to scheduling. My baby boy had just started skippin his morning nap which made it impossible for me to work out. With him a bit older I hope to incorporate Crossfitting into the morning routine.

In my down time away from excercise, I reverted back to some very bad habits, especially poor diet and eating habits. Today has become a fast day, taking in only water in hopes of clearing out the system a bit as well as reducing the size of my stomache after a sinfully bingeful weekend. The early part of the morning I was kind of freaking out, wanting to eat everything in sight but that has quieted and the water seems to be helping with keeping my stomache quite.

My goals are to reduce the amount of body fat and hopefully replace it with muscle, achive an overall high standard of fitness and a specific personal goal of performing the elusive pullup, which I have never been able to do. Sounds pathetic I know but it's just something I've never been good at. Being a tall guy at about 6'3" tall, my upper body strength has always been somewhat lacking.

Time to forget about all the old habits and failures and start a new path. Tomorrows workout is a doosie so I'm expecting a certain amount of pain and sweat.

The two main sources for training related information are http://crossfit.com/ and http://www.crossfitbrandx.com the latter has good information and plans for "scaling" your Crossfit workout to your ability level.