4/28/09 WOD

Warmup: 3rds
Shoulder Dislocators 15 - 15 -15
Back Extensions: 10 - 10 -10
Airforce Situps: 15 - 15 - 15
Pullups: 160# Assisted 10 - 10 - 10

WOD:
1 - 1 - 1 - 1 - 1 - 1 - 1
65# - 75# - 85# - 95# - 105# - 115# - 125#

I could have actually probably gotten at least another 10lbs out of my max rep but, I wasn’t sure where I could max a shoulder press at and decided to take it easy and build off this one for the next time!

4/27/08 Nutrition:

Breakfast: 2 Ego Waffles Homestyle w/Peanut Butter and Maple Syrup. 16 oz Skim Milk

Mid Morning: 1 Orange

Lunch: Turkey Wrap, Spinach, cheese, Mustard. Whole Wheat Wrap. 1 Serving Baked Barbecue Lays Potato chips. Sliced Grilled Potatoes 20 Thin Slices.

Afternoon: 1 Large Bannana

Dinner: Two Shredded Beef Burritos, Rice, and Refried Beans. Chips and Salsa.

Pretty good other then dinner on the nutrition side. I was frickin starving this day and I assume that it is because I'm starting to really get my metabolism going with all of the crossfit stuff.

Today's workout was not too difficult and I wonder if I should have done some cardio. I did have to mow the parents yard, riding lawn mower, and clean two trucks inside and out to get them ready to go to auction this week. So I was pretty active all day today.

April 27th Workout

First sorry for not getting this posted yesterday, I've got a lot of stuff going on before I head out for Virginia next week and the new job.

Warmup: 3 Rounds
Samson Stretch: 30 sec each leg
Overhead Squat: 15 - 15 -15
Airforce Situps: 15 - 15 -15
Pushups: 7 - 7 - 7
Pullups: 170# Assistance 10 - 10 -10

WOD: 3 Rounds for time
BrandX "buttercups"

25# Sumo Deadlift High Pull 21 - 15 -15
I was trying to do the "puppies" scaling at first. The HDSP wasn't the problem but when I got to the dips I was completely out of gas to pull off 21 dips

Dips Assisted 70# 15 - 15 -15 (All sets broken)

Total Time. 8:58.73

I noticed today that when I was doing my warmups I'm starting to feel stronger in terms of core strength. My Airforce situps are going better, pushups are a lot easier to me and even the pullups are starting to feel more powerful. I'm going to try and decrease the amount of weight assistance next week on my pullups or start doing full jumping pullups.

Nutrition: For April 26th
Breakfast: Honey Bunches of Oats in Skim Milk
Lunch: HuHot Mongolian Grill ( Oh so good but loaded full of oils in the sauces, tried to stay with lean meats and veggies in the main dishes though.)
Mid Afternoon: Medium Butterfinger Blizzard
Dinner: Viola 3 Cheese Skillet meal. (These are actually pretty good for you!)

Water: ~160oz.

Today was a bad nutrition day for me. I had multiple bad meals. I'm really struggling to get the nutrition in check. It is hard to resist going to places I love to eat that have absolutely no nutritional value. I can of course thank James for twisting my arm into Dairy Queen. It's not like he had to twist my arm to hard though :-)

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

Good tough workout today!
Warmup:
Shoulder Dislocators 15 - 15- 15
AirForce Situps 10 - 10(broken) - 10
Dips 60# Assist 10 - 10 - 10 (broken)
Back Extensions 10 - 10 -10
Chest to Bar Pullups Assisted 160# 5 - 5 - 5 (last two were just chin to bar)

WOD: BrandX "Puppies" scaling
15 - 12 - 9 For Time
15# PVC Snatch 15 - 12 - 9 (Unbroken)
Pull Ups Assisted 160# 15 (Broken) - 15 (Broken) - 15(Broken)
Total Time: 10:36.03

I found my Stop Watch!

Yesterdays Nutrition:
I was on the road yesterday for a car show out of town so food was the best choices I had available.

Breakfast: Large Bagel with Ham, Egg, and Cheese. Whole Wheat Bagel 20oz. Cafe Mocha Granita (bad)

Lunch: Peanuts, Dinner Rolls x2, Barbecue Pulled Pork, Sweet Potato, and Fresh Veggies.

Dinner: Whole Wheat Hoagie with Roast Beef and American Cheese 6" Au ju Dipping Sauce

After Dinner: Medium Size bowl of cookies and Cream Ice Cream (Ice Cream is my weakness and with weather warming up its tough.)

While I know the diet still needs work, I'm slowly trying to sub changes like the fresh veggies over baked beans or other possible side dishes.

WOD "Micheal"

I know its been about a week since my last blog post. This is because I've had some major stressors in my life this week. First my Uncle who I spent most of my childhood summers with passed away last Friday and his services were on Sunday and Monday. Then my Aunt was admitted to the hospital where she eventually had her Gaul bladder removed. But that was after 4 days of hospitalization! Then my Grandfather was admitted to the hospital for blood clots in his legs. Being a two time stroke victim meant this was pretty serious! So needless to say my diet has not been anywhere as good as I wanted it to be, but I've managed my portions and tried to be conscious of what I was eating.

On to the WOD:

Warm Up:
3 rds
Samson Stretch 30 sec ea leg
Overhead Squat 15 - 15 - 15
Pushup 10 - 10 Shoulder Dislocators - 15 Realized that the pushup and the dip were competing with each other.
Dips Assisted 70# 10 - 10 - 10 2nd and 3rd sets were broken
Pullup Assisted 170# 10 - 10 - 10 3rd Set was broken

WOD: “Micheal”
Buttercups
3rds for time
400M Run
10 Back Extensions
20 Situps

15:39

Second and Third set of Situps was broken.

Yesterdays Nutrition:

Breakfast: Honey Bunches of Oats with Almonds (I know, these are not good for me but it was all we had in the house, desperately needed to get to the grocery store.)

Lunch: Sliced Chicken Sandwich(Cajun Spices) with Tomato and Cucumber, on a Whole Wheat Wrap. 15 Baked Tostido's Chips with Salsa and half an apple. I can tell I missed mid morning snack with this meal. Waay to much food.

Mid Afternoon: Was at my parents house helping my mom, nothing but junk food around so I had 2 mini reese pieces

Dinner: 1/3 lb Cheeseburger with Chips and Gaucamole. Still at the folks place!

No comments are necessary about the diet, I know things have to get better, but I'm trying to improve that day by day.

On a side note, I wanted to weigh in onWednesday but didn't get into the gym, so I weighed in today. 235.0lbs. I've lost 7lbs in 9 days!

"15 Inverted Burpees" Yeah Right? *rollseyes*

WOD
Buttercups:
15 Inverted Burpees

Results

Warmup: 3 rounds
Shoulder Dislocators x15
Airforce Situps x10
Dips 60# assisted x10
Samson Stretch 30sec ea leg

Workout:
I can’t do the inverted Burpee so I took the suggestion from another CrossFitter

15 HSPU (modified) Feet on bench
15 Knees to Elbows 8 were done trying to get my knees to my elbows, but could only get half way. Last 7 were done in standard Knee up position
15 Pullups (Assisted 160#) Came off the bar twice :(
15 Burpees Was going good until I got to #10. Last 5 were an absolute nightmare for me.

All in all this substitution seemed a bit easier then the other two workouts. I’m beginning to wonder if I should have gone for 3 rounds instead.

My total time was ~4:30 I couldn’t find my wrist watch this morning :(

Yesterdays Nutrition: April 17, 2009

Breakfast: Honey Bunches of Oats with Cinnamon Clusters in Skim Milk

Lunch: Tuna Sandwich on Wheat Bread, Miracle Whip

Mid Afternoon: about 20 Wheat Thins, could tell I missed mid morning on this day

Dinner: OSO Burrito Thai Peanut Chicken Burrito on Whole Wheat Tortilla

Water Intake: 130oz

Rest Day

Woohoo thank the maker that we got prescribed a rest day. I can barely move my arms and my shoulders are so tight today that I need the time to recuperate. I haven't been this sore since I started working out 3 years ago. I can really tell that CrossFit is going to put me through the motions. As far as diet goes for yesterday I did pretty good, but had a hiccup for dinner, I blame it on myself, because we went out to celebrate a new job!

Nutrition for Thursday April 16, 2009

Breakfast: Toasted Bagel and Cream Cheese 15.2 oz of Strawberry Kiwi Fruit Juice
Mid Morning: Motts Strawberry Applesauce
Lunch: Ham sandwich on Whole wheat with mustard and 1 slice of American Cheese
Afternoon: about 18 Wheat Thin crackers and 2 mini reeses peanut butter cups (boo)
Dinner: 2 Granite City "Bang Bang" encrusted Shrimp Tacos and a half order of Waffle Fries w/Dip and 1 Northern Light Beer

Water Intake. 160 oz

Other then dinner I'm started to get back into my old diet ways again. Putting this out there for people to read helps keep me more accountable and I hope to continue this trend.

Cya all tomorrow. I'm going to try and take some pictures to post up this weekend to that we can measure progress over the next 12 weeks.

I know

WOD "Danny"

The WOD today was "Danny" again I did the "Buttercup" prescribed version of "Danny"

The goal here was to workout as hard as possible for 12 minutes straight. We are to judge strength and progress through the number of complete sets completed. I don't know if "Danny" is significantly more difficult then "Helen" from yesterday or if I'm just a bit fatigued from having just over 15 hours between the two workouts. I got up this morning and went to my globo at 7:00am.

First the Warmup:
3 rounds
30sec Samson Stretch each leg
15x Overhead Squats
15x Airforce situps (3rd set only managed 10 before failure)
15x Supermans
10x Dip Weight Assisted 60#

Danny
Buttercups:
12" Box Jump 20 reps
15# Push Press 15 reps
20 Pull ups

My results:
20 reps x 3 rounds on the box jump
15 reps x 2 rounds on the Push Press + 3 reps before time out.
20 pull ups(weight assisted) 160#'s of assistance first 20, 180#'s of assistance second 20.

Yet another workout where I was severely sucking wind.

I'm going to show previous days nutrition from this point on, since I don't always know my intake when I'm done with the workout or able to post to the blog.

CrossFit Day One! Helen

I recently came across some information regarding CrossFit and thought the program looked very good. I have decided to follow BrandX's CrossFit WOD(Workout of the Day). Today's WOD was dubbed "Helen"

Since I'm new to crossfit I decided to scale back to the newbie CrossFit workout.

"Helen"
BrandX "Buttercups"
3 rounds for time
200M Run
12 Kettleball Swings 5 - 10#
6 Pull-ups

I modified the Swings to use a 25# Kettleball instead
I cannot do an unassisted pull-up I tried today before starting Helen just to be certain. So I used the pull up assistance machine and focused on learning the motions for a Kipping Pull Up.

I warmed up for this by using a wood dowel bar to engage my shoulders with rotation from waist to overhead to butt. If someone knows the name of this technique please let me know.
I then proceeded to do 10 Dips Weight assistance at 60# and 5 Pullups Weight assistance at 140#

My total time for "Helen" was 9:16

Nutrition Information and Weigh In:

I weighed into today at a whopping 242Lbs! Sigh I need to really drop this weight again

Breakfast: Honey Bunches of Oats Cinnamon Clusters with Skim Milk
Lunch: 2 Bierrocks
Dinner: Mr Goodcents Subs and Pastas 8" Penny Club with Pepper Jack Cheese, Sun Chips, 16 0z. of Brewed Ice Tea.

Water Intake today: 96 oz.

This workout really put me to the test and I expect amazing results from CrossFit.