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
Hey Jesse,
ReplyDeleteYour diet's not very healthy and is not a good long term approach to losing weight. No fruit? No veggies? Honey Bunches of Oats isn't healthy, it's processed and contains added sugar. Snack on nuts, not Wheat Thins. Do you know how many calories you eat in a day? How much protein/fat/carbs? That's the stuff that you need to track...
Check out the 'Nutrition Info' link under 'Start Here' on CrossFit's main site (crossfit.com). That will get you headed in the right direction.
Good luck!
Jess,
ReplyDeleteThe shoulder warm-up with the PVC pipe is called a "pass through". Wish I could have remembered that the other day.
Awesome job on the workout. You did fine. You are in your first week of doing CrossFit. So, give yourself latitude to adjust. You (and your body) are learning lots of new movements, and relationships between the different sets of movements. Just as it takes time for the muscles to adjust, so does it also take time for the mental adaptations. You are doing fine.
As to diet, your breakfast and mid afternoon snacks were very high-carb with little to no protein. This will keep you body in sugar burning mode, not fat burning mode. So, try to figure out how to get protein in each eating event using the 3:4 ratio for protein. And good job on the skim milk. That will drop the total fat (if you are following the general principles of "The Zone Diet" by Dr. Barry Sears which is CrossFit's recommended diet approach).
Awesome job on the water. That's even more important than your diet for recovery when doing CrossFit.
Jim
Keep up man. This stuff won't be easy. Diet should be your main focus - better to eat well and not work out than work out like a beast and eat like crap. Keep it up - love the blog idea, I may have to adopt that.
ReplyDeleteBest,
Eric