Friday, May 30, 2008

hey douchebag—i was using that barbell

i'm gonna rant for a quick minute here...

one of my biggest pet peeves is when people take equipment i am obviously using. let me paint a little picture here. i work out around 3pm, the gym is pretty dead at this time, which makes it perfect for me to do crossfit. i do my warm-up, then set-up a bar on some plates to do sumo deadlift high-pulls (sdhp) which happens to be the first exercise in the wod after a 1 mile run. i set my stuff up, leave my water bottle there and hop on the treadmill for a quick mile run. i return to where i had left said barbell, and some douchebag took the barbell off of the weights and put it in the squat rack to do some lame 1/4 squats— mind you there are 2 other empty fuckin barbells just sitting there that he could have used. oh, did i mention he also moved the plates i had set-up to give me some height for the sdhp's? in crossfit most workouts are done 'for time' which means you better hurry the fuck up and when people move your shit it takes valuable seconds off your time—ya this bitch is competitive; don't fuck with my equipment and slow down my time.

thursday, may 29, 2008

BW: 113#

Run 1 mile : 7:35

Two minutes of each:
Row (sub 45# sdhp): 43
30 pound Dumbbell thrusters (20#) 25
20 pound Medicine ball cleans (14#) 25
Double-unders: 90
Pull-ups: 34

total: 217

Post total time and total reps plus calories (from row) to comments.

that was tough. i don't have a rower so i had to sub 45# sdhp's. db thrusters were the worst, med ball cleans sucked per usual. hit a double under pr of 40 unbroken. arms were destroyed by the time i got to pull-ups.

pre: wux1
post: nothing


all good. zoned all day, with the usually food but was extra hungry. ate a little extra almond butter before bed, but did not wake up hungry during the night!

Thursday, May 29, 2008

it's not steroids—it's crossfit

it's amazing how i go on a weekend food and drinking binge, only gain 1 pound and put up pr's a few days later in the gym. really makes me wonder how much of a role the zone plays in performance. in my right mind i know it makes a difference; i've seen the results first hand but it's really tough to give up food and drink and live 100% paleo-zone. i guess it all boils down to how bad do you want it? nicole talks a bit about it in one of her nutrition lectures, she mentions that shaving 10 seconds off your fran time has to really fuckin matter to you, to live there in the zone.

i got an email from a friend and fellow crossfitter pat barber, he's been doing some sort of zone challenge and zoned hard-core for 9 days straight at crossfit santa cruz then shaved 43 seconds of his fran time. he pr'd a few days ago at 2:20 which is very close to the crossfit record. for any non-crossfitters who might stumble over here fran is :21-15-9 reps of thrusters and pull-ups, girls use 65 # barbell and guys 95#. it is one of the most mentally challenging workouts for crossfitters—it takes between 3-10 minutes depending on your fitness level; when you are done you are left on the floor crying out for your mommy. it's fuckin awesome. so do you need to zone to hit pr's? i don't know, what i do know is when i am really strict i hit metcon pr's and when i cheat and binge drink i hit lifting pr's...oh well i'll continue the experiment.

wednesday, may 28, 2009

btw: 113

shoulder press warm-up: 45x10, 65x5

Shoulder Press 3-3-3-3-3 reps

75x3-80x3-85x3-90x3(PR!)-95x2 (f on last rep)

pre: wux2
mid: max reps double unders 20-20-25-15-15

post: 3x25 sit-ups

all in all pretty decent workout. very happy with my pr. a few weeks ago i could only shoulder press 90#x1. that was a new low for me, my sp pr has been 100# but sometimes i get stuck at 95. to be able to put up 95x2 and almost 3x today was huge for me. my legs are still thrashed from jason on monday, and i'm really dreading making up that tuesday morning metcon this afternoon.


i did pretty well with my diet zoned as usual until late evening when i had dinner plans. luckily we went for sushi but that is so hard to zone! i had zero alcohol which is huge for me as i enjoy sake or wine or beer or sakitini's or... shit for fucks sake i like any alcohol with my sushi! anyway the point is i didn't drink anything, just water! shared a barbie roll, spicy tuna roll and some sort of scallop roll with my friend. cut out my last 1 block snack as well.

Wednesday, May 28, 2008

back in the zone

well after my debaucherous weekend i've got to get back into the zone and back to my training. i had a blast and it was fun to let loose but i need to control my weekend drinking!

tuesday, may 27, 2008

i made up a wod i missed last week. i was going to do the posted wod, but got a flat on the way to the gym and didn't have enough time before my clients. nothing irritates me more then feeling rushed and not getting in a good workout then having to spend the rest of my day training others when all i want to do is workout myself! anyway squeezed in a little core crusher.

Five rounds for time of:

2 pood Kettlebell swings, 25 reps (used 50# db)
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows

time: 32:45

pre: wux2
post: nothing, no time

i really am enjoying my new modified cfwu (crossfit warm-up). rather then the normal stuff. i modified it a bit to work on my weaknesses. my warm-up has been consisting of:

10 overhead squats, 45# barbell
10 L-pull-ups
10 dips
10 back extensions
10 handstand push-ups (freestanding)
30 ghd sit-ups
10 push-ups

i do this atleast once through before my workout and sometimes two. if it's a heavy pull-up day i might eliminate them or do kipping pull-ups instead of l-pull-ups, or heavy hspu day i omit them in the warm-up. i really need to start adding thrusters or wall balls into the mix.


diet was great, stayed in the zone all day, i ate 1 extra block (12) instead of (11) because i was starving before i went to bed.

breakfast: 7:30am (2 blocks)
1/3 cup oats
1/2 cup raspberries
1/3 cup strawberry
1/2 teaspoon almond butter
1 oz protein powder
1/4 cup cottage cheese

coffee with 1tbs 1/2 and 1/2

snack: 10:30am (2 blocks)
1 apple
1/2 cup cottage cheese
1 tsp almond butter

lunch: 12:30pm (2 blocks)
3 cups green beans
3 oz deli turkey
1 tsp almond butter

workout: 4pm

dinner: 5pm (2 blocks)
5 cups lettuce
3oz deli turkey
1/2 cup corn + diced tomato
3 tbs salad dressing
1 tsp almond butter

snack: 9:30pm (1 block)
3 cups steamed broccoli
1 splash salad dressing
1 1/2oz deli chicken
1/2 tsp almond butter

snack: 10:30pm (2 block)
1/2 zone bar
1 tsp almond butter
1 cup 1% milk

snack: 11:15 (1 block)
1/2 zone bar

been super hungry all day

for a long time i thought i was exercising...then i started crossfit

i started crossfit just over two years ago. before that i had been doing the standard bodybuilding workout and running 3 miles everyday. i thought i was fit, i thought i could lift heavy weights—then i was introduced to crossfit. my first wod (workout of the day) was cindy in april of 2005. the workout consists of 'complete as many rounds as possible in 20 minutes of': 5 pull-ups, 10 push-ups and 15 air squats. i did 11 rounds and thought i was going to die. how could 3 simple exercises kick my ass and make me want to collapse on the ground? really, you mean to tell me i just need to do this for 20 min and i am far more exhaused then after running 3 miles and spending an hour doing bicep curls and tricep extensions?

the next day i woke up insanely sore. i remember my chest just aching, my legs so sore i could hardly walk and i could not lift my arms up to wash my hair. any sane person would think 'damn i'm never doing that again'; however i was intrigued. i started incorporating bodyweight crossfit workouts into my programming a couple of times a week. i cut down on the 3 mile runs and the isolation exercieses, and the most peculiar thing occurred— i was spending less time in the gym, but leaning out and gaining muscle! how could this be? after a few months of cherry picking wod's i could handle, i decided to really dedicate some time learning the olympic lifts and follow the crossfit workouts posted on the main page, one more month and i was addicted. just over 2 years later, i am still addicted and constnatly challenged. i've gotten leaner, faster and stronger. now i just need to dial in the nutrition and hopefully i will become a pr machine!

this past weekend was a bit nuts. i allowed myself to fall off the zone for a bit and just party and eat with my friends. i tried to keep most of my meals zone friendly and only noted all my cheats.

friday: night i drank an entire bottle of wine, ate some bread and hummus. took a rest day from the gym.

saturday: was 1/2 turkey pastrami sandwhich (too much bread) then 2 glasses of wine, 1 bud lite, another glass of wine, and like 3-4 coors lites...followed by a street dog at 2am...then another glass of wine, and some bread and hummus. augh.

sunday: woke up and worked out still a bit drunk. went to folklife festival and broke down and had a falafal sandwhich. i was proud of myself for not having a beer with my friends when we went to the beer garden! later we went to happy hour and i had 1 glass of red wine, then out to dinner, had a small spinach salad, grilled salmon with rice, and a fruit cup for dessert. over all not too bad, but had 1 glass of wine and 1 glass of champagne. after dinner went out for another glass of red wine.

3 rounds of 800m run
50 pull-ups

time: 31:31

monday: another holiday! augh. woke up very late and only had a zone bar pre workout. after workout went out to brunch and had a veggie scramble with hashbrowns! damn it! didn't eat anything else all day and went to happy hour with the girls before the baseball game. had 2 beers at happy hour, then at the game had 2 large beers, but had 3oz of turkey and a few almonds to keep atleast one beer 'in the zone'. ha. topped off the night with another damn street dog. oh dear lord.


For time:100 Squats, 5 Muscle-ups, 75 Squats, 10 Muscle-ups, 50 Squats, 15 Muscle-ups, 25 Squats, 20 Muscle-ups

time: 15:10

did jumping bar muscle ups.