What's Your Plan?

Starting Day 28 (Friday) of my 45 Day Paleo (plus random rules) Challenge.  I believe I am in smooth sailing mode.  However, not everyone is.

This makes me wonder.... why are people still having problems? Haven't they gotten over the hump yet?  We're over 3/5 the way there!!! Haven't they seen and felt the results yet?  I mos def have... mentally, physically, and yes, emotionally.  Maybe it's their environment.. maybe it's their time and other life priorities I can't of course relate too.  Mine are luckily under some type of control now, where at times, it can be mismanaged.

Well, when I can't get focused I sit back and reevaluate my original goals.  Seek what are the factors that cause me to not reach my goals.  Or maybe, my goals are too general and really need to be dialed in... clearer.  This might need to be done VERY OFTEN.. kind of like a checkpoint with YOU and REALITY.   Example for me... ever since I left college Dec 04, I've been trying to better my overall fitness level.  It's be several years now and only the last few have been productive, so I know it's not easy.  I TRICK MYSELF.. for example, sign up for marathons and also share with my friends so it holds me accountable.  I don't want to fail in front of them and I also want to have their support when possible.  Just doing something 'secretly' is a easy way to give in when no one else knows... right?!?.

So, hopefully whatever it is you plan to do (Paleo, learn a language, not eat candy, be nice to people, whatever), have yourself a plan and try to follow it.  Success is not possible without a plan.

On that note, another plan of mine was to learn to cook and committing to Paleo was a way of TRICKING myself.  (yes, I'm the only one that can trick myself, lol).  Ever heard of turducken?  I've never had it but this random thought made me pair the two below.  I call it the Big Bird meal.  Chicken and Turkey, in perfect harmony together.  I know it might be against the rules of cooking, but then again, since when do I follow the rules?  Breaking them seems to be so much fun right now.  Don't worry, I got my share of greens with this.

Moreover, for breakfast one time this week, I challenged the Chicken and Waffles and made Chicken and Eggs. Yeaaaaaa!

Anyway, here's the rest of my workouts and food for my record.

REST: Had two separate days of rest

RUN: did a high pace 4mile run down the Expressway

• About 30-35 min... faced traffic and lights

WOD: Major Fat and Cardio Burner!

• Max rounds in 4 minutes of 10 KB swings @ 1.5 poods and 10 24inch Box Jumps.
• Rest 1 minute and repeat for 3 rounds.. 

RESULTS: 4, 3, and 3.5 (went hard at the end!)

WOD: Perform the following, rest 90 secs, and do it again for total of 4 rounds

• 12 Ring Dips,
• 33 Air Squats,
• 18 Pull Ups,
• Sprint 75m,
• 9 burpees,
• Sprint 75m Back

RESULTS:  Finish Time of 16:07 [Rd1 in 2:16, Rd2 in 2:38,  Rd3 in 3:03, & Rd4 in 3:40]

TECHNIQUE: Upper Body Killer

• Find Shoulder Press 1 Max Rep, 
• then Push Press 30 times in 3 sets or less and
• then Push Jerk 30 times in 3 sets or less.

RESULTS: could not hit my SP 125lb PR.  Used 95lbs for PP/PJ.  PP was 3 sets of 10 and PJ was 2 sets of 10, then 2 sets of 5.

WOD: After above technique, for 7min,

• do 40 Power Clean's @ 135#'s and
• then walk around with weight overhead.

RESULTS: Used 95 and started walking after 4min. Covered about 100-150m. BRUTAL!

Breakfast

• 3 eggs scrambled with turkey and and side of orange slices
• 3 eggs scrambled with ground beef
• Chicken breast with side of 3 eggs scrambled with peppers
• 3 eggs scrambled with turkey and peppers and mushrooms
• 3 eggs scrambled with beef and peppers and mushrooms
• 3 eggs scrambled with turkey and peppers and mushrooms and a sliced pear on the side

Lunch

• ground turkey with various veggies
• large servings of ground beef and various veggies and a nectarine
• fruit salad of pear, banana, 2 kiwi, and nectarine
• BIG BIRD (my creation) which is 1 chicken breast and side of turkey with veggies
• 1 Chicken breast with side of veggies

Dinner

• 2 Chicken breasts with veggies
• ground beef and various veggies
• turkey with various veggies
• ground beef with various veggies
• large portion of lettuce wraps of ground turkey with various veggies

Almost 30 DUs!!!

Day 22 (Saturday) has come to an end.  I'm basically half way there!

Today, I did some Double Under practice.  This is a jump rope move used in Crossfit, where the rope passes under you twice in one jump.  The sound that it produces is unmistakable.  Months back, I posted that I met a neighbor who Crossfits because I heard outside this distinctive sound.  Anyway, not too long ago, I couldn't do any...and once I got 1 or 2 together, it was ugly massive jumps... now I'm at 30 in a row (or maybe it's 29.. help me count).



That 30 is nothing compared to the elite people who can do 251 in 2 min without stopping.

Besides working out, I continue to throw down in the kitchen (at least I think I do).  I created Turkey and Apple.  Yep, that's it.. and it tasted good.  I'll make this one again!

Anyway, here's the rest of my workouts and food for my record.

WOD: This was a crazy day...

• complete  50 Hip Extensions, 2 High Rope Climbs, and 3 Prowler Pushes
• and then for 4min, start a 200m Run and then perform Max Box Jumps (24inch)
• and then for 4min start a  300m Run and then perform Max Hang Power Snatches (75lbs)
• and then for 4min, start a 400m Run and then perform Max Burpees

RESULTS.. Lost Count, lol. I was completely a zoned-out-zombie doing Burpees too.  Overall, I was happy with my results and the way I felt when done

WOD: About an hour of DU practice at home park in the amazing weather!!!

Breakfast

• 3 eggs scrambled with ground beef and peppers and mushrooms
• 3 eggs scrambled with veggies

Lunch

• large portions of lettuce wraps and ground beef 
• ground turkey with peppers, and mushrooms and a nectarine
• fruit salad and almonds

Dinner

• ground turkey with apple chunks (My Creation)
• 2 Chicken breasts with veggies
• 2 Chicken breasts with 2 tomatoes

0.44444444444444444444444444444444

Starting Thursday, Day 20 of  45 (44% complete).

It's been a journey. I won't lie, everyday I wonder if I will continue to do this when it's over.  My quick answer is YES, but to a point.  For example, anything I cook alone, I'll continue to apply the same rules.  But with friends, I will eat anywhere and just make the best section possible.  I'll continue to enjoy my random Swirl outings and 1-on-1 with Papa Johns.  This challenge has opened my eyes to what I eat.. so hopefully 2011 will be my healthiest year yet!

So, why do I feel confident?  Well, some say repetitive tasks require a time frame of approximately 21 days to condition.  I can relate this to a lot of stuff in my life and after 21days, it's stuck with me.  Every morning I wake up now knowing I have to COOK breakfast... completely opposite from the days of Oatmeal with Soy milk.  In the evenings, I know I have to COOK dinner... where I probably used to make dinner plans some where or pick up a pizza on my way home... oh, the good times ;)

Anyway, time to record keep... this is what I've been up too.

REST- 3 Day Weekend- Saturday to Monday. Rest is very important to recovery.

WOD: 10 rounds for time of:

• 5 Deadlift's @ 225#'s
• 10 Sit Up's

and then immediately after sprint 400 meter's as fast as possible!
RESULTS: Used 195lb but should have did the 225, but was to slow to put my weights together. I was out door for the run at 7:30 minute marker and returned at 8:59. Situps were nothing and I started the run slow because I was stuck behind someone ;(

WOD:  Hero workout called  "Nate", who was killed February 2008 during combat operations in Iraq. In his memory, perform Max Rounds in 20min

• 2 Muscle Ups,
• 4 Hand Stand Push Ups,
• 8 KB swings @ 2 pood

RESULTS: Only did 1round of real MU and jumped into the others.  I lost count after 6rds at 8mins.  Guessing 10-12 rounds complete.  Should have pulled out my penny counter!

This is what I've been consuming over the past few days

Breakfast

• omelette with spinach, tomato, and peppers with couple of slices of pineapple
• 2 eggs scrambled with beef and peppers 2 eggs scrambled with beef, cauliflower, and peppers with sliced apple
• 3 eggs scrambled with ground turkey and mushrooms and peppers
• 3 eggs scrambled with ground beef and peppers and a nectarine

Lunch

• lettuce wraps of ground beef and various veggies
• lettuce wraps of ground beef and cauliflower
• fruit: pear, banana, and apple. drank a lot of water
• ground turkey with broccoli, peppers, and mushrooms
• 1.5 grilled skinless chicken breasts and grilling of various veggies and an apple

Dinner

• 2 turkey patties with basic salad, various steamed vegetables
• 1 chicken breast and 1 breast cut and put into a salad of wet mixed greens, walnuts, and apple.
• chicken with sauteed peppers/onions, lettuce, salsa, and guacamole
• ground turkey with broccoli, peppers, mushrooms, and jalapeños
• ground turkey with broccoli, cauliflower, peppers, and mushrooms

Surprise!

One of theories behind Crossfit is to prepare people for the unknown.  This is why law enforcement and military use this type of training.  Maybe they need to run down a thief or carry a wounded soldier to safety.  When they put their lives on the line, they have to be ready for anything. Enter Crossfit.

So, my life is luckily not that exciting, but I do look for the WOD to be posted the night before so I can plan accordingly (may choose certain VFF/sockyshoes because there's more running involved, or wear certain clothes if I don't want to be shirtless during a WOD).  Our head trainer decided to make it a SURPRISE and not post the WOD so we can't be ready... I come into the box and here's the WOD on the board:

Cool! Team workout.. those can be fun because you're pushing and supporting each other towards a common goal.  And even though we are broken up into teams, at the end of the WOD, I'm so exhausted, I don't even know other teams scores.. actually no one cares!  It's just another way of keeping you moving.

I teamed up with my Crossfit Homie. We're always pushing and learning from each other.  Today, I found myself jealous of her favorite move, the Power Clean because of her extremely quick elbows!  I can get faster as I warmup, but geez, she starts FAST!

Anyway, these were the results... we alternate between the stations which forces your heart rate up and breaks you down... it had us beat!  Good Job Trisha!

• Total Row was 965meters
• Total Power Cleans at 95lbs was 57 reps
• Total Number of Push Press (45 and 35lbs) was 116 reps
• Total Rounds of Powler Pushes was (maybe) 4 each person
• Final Treats was Tabata Style Hallow Rocks   

Well, guess that's it.. the weather is perfect and I'm still doing well with my Paleo Challenge (Day 14 of 45).

WOD: "Angie":  Complete all before moving on.. for time...

• 100 Pull Ups,
• 100 Push Ups,
• 100 Sit Ups,
• 100 Squats

RESULTS: 23:30 (Clock estimations.. 7:30, 16:00, 20:45, & 23:30). Started bubbling up skin at pullup 82 and then ripped completely around 90.

WOD: Rest day before the above one

Breakfast

• Pear Pie (my creation) which is 2 eggs scrambled with 1/2 apple and 1/2 banana and 1/2 pear plus cinnamon
• 3 eggs scrambled with ground turkey and mushrooms and peppers

Lunch

• ground beef with mushrooms and peppers
• 2 grilled skinless chicken breasts and grilling of various veggies

Dinner

• 2 grilled shrimp kabobs with salad and then ground turkey with mushrooms and peppers
• ground beef with various veggies, mushrooms and peppers

Sweet Apple Pie

Day 12 and still keeping my eye on the prize... also, laughing at myself because it's so sad I'm finally cooking this late in my life...

I made apple pie the other morning.... well, at least didn't plan on it... I just walked into the kitchen and said I wanted eggs... ummm.. fruit... oh, I'll just throw them all together.. what I have to lose, right?  Sliced one apple... sliced one banana... threw them in a pan for a few, dumped three eggs that were mixed with minced almonds on top, and BAM!.. I had something.. oh, let me add some cinnamon.... slid it on the plate and put the excess fruit on the side.  Took a few bites and decided "Picture Time!"... so, excuse the half eaten meal.  Left side is the apple pie, right is the extra fruit.  Not trying to toot my own horn, but I felt like I invented something, lol.  Cooking is almost becoming FUN! (who knew!?!?)

Moreover, I bring my lunch to work as well.. check out my lunch bag!  Plan to "RokIt" until it breaks on me.

So, to end the day, I worked out.  I was really looking forward to the WOD since it was posted the night before.  It's one of those workouts where you get to throw a lot of weight around (including yourself).  When I got there, I immediately chuckled because someone else had my same shirt on.. and you won't believe it..  his name is Frank too! (oh, and don't laugh at the shorts.. just means it's wash day!)

Anywho, I felt good about my efforts with this WOD.. my thighs, bends in my arms, and chest were feeling it afterwards.  I had to...
Complete Max Rounds in 10 minutes of:

• 5 Deadlift's @ 155#'s,
• 5 HPC- Hang Power Clean's @ 155#'s,
• 5 Ring Dips

and then 5 minutes of:

• 20  PP- Push Press @ 45#'s,
• 5   PU- Pull Up's.

Results: I did 7 Rounds for the first (used HPC @ 115 for first 3 rounds, rest at 95lbs).  Did 3 rounds of PP/PU.  Next time, I think I will try to stay at 115, but will be slower of course.  Also, I think I could squeeze in an extra round for the last set.

Aiight, here's a dump of what I've been eating...

Breakfast

• Apple Pie Creation of 3 eggs scrambled with 1 apple and 1 banana chopped with minced almonds and little cinnamon when done.... yep, taste like apple pie!
• 3 eggs scrambled with ground turkey and mushrooms and peppers

Lunch

• ground turkey with mushrooms and veggies
• ground turkey with mushrooms and peppers

Dinner

• 2 grilled skinless chicken breasts and large grilling of various veggies (mushrooms, jalapeños, peppers, etc)

Later!

Staying on Track!

Everything is still on track.  Sorry for the entertaining scare in the last post ;)  This is just a brain bump of stuff so I remember... oh, and I have a food fetish going on too!

WOD: Named "Helen" which is 3 Rounds for time of:

• Run 400 meters
• 21 KB swings with 1.5 pood
• 12 Pull Ups

I finished as prescribed (RX'd) in 9min, 50secs.  That's an impressive time for a normal Joe like me ;)

WOD: 7 Rounds for Time of:

• 200 Meter Run
• 20 Wall Balls @ 20lbs
• 10 Burpees

This was a Saturday where you bring a friend for free.  I finished in 17min, 50 seconds.  (forgot exact time I think, could have been 19:50)

WOD: REST.. yeah, Rest and Recovery are just important.  This is where I see the fruits of my workout.

WOD: collection of random stuff.

• 20 Over Head Squats @ 45lbs
• 20 Hand Stands Push Ups
• 20 Muscle Ups
• Break
• Sets of Heavy Thrusters (1-3 reps)
• Break 
• Partner WOD of 4Rds of 400meter Row (1mile each, 2 miles together)

Results: Found myself swinging about 3 MUs together a few times, which is great improvement.  For the Thrusters, did 45 to 115lbs.  Need to do better!  For the partner WOD, we finished rowing the 2miles in 11min, 30seconds. Was all out efforts too!  We were on the floor after 3rd/4th rounds resting as other rowed.

What I've been eating...

Breakfast

• 3 eggs scrambled
• fruit salad of pear, apple, and banana
• 3 eggs scrambled with ground turkey and peppers

Lunch

• 2 grilled skinless chicken breasts with steamed veggies
• ground turkey with hot peppers and tomatoes, with side of steam veggies
• ground turkey with mushrooms and a side of apple

Dinner

• ground turkey with various veggies and peppers
• lettuce wrapped ground beef with guacamole, stuffed mushrooms, and for dessert, a coconut with coconut meat and various fruits blended together
• wild salmon fillet and turkey patty with steam veggies and for dessert, frozen apples.

Snack

• Fruit like bananas, apples, pears, and oranges
• Almonds

I FAILED in 7 Days!

Well, it started like this...I was walking along the shopping center on my way to Crossfit.  I was quickly trying to consume these rectangular blocks of chocolate.... two of them..  each an inch thick with the dimensions of a postcard.  I have no clue what brand they were, but damn it, they were yummy! ( I never say yummy FYI ) As I entered Crossfit, I in-covertly finished the last of it (without licking my fingers).  I felt ashamed that I didn't last as long as I was hoping.  45 days is really a lot ;(  But as I walked around the gym/box, I noticed things weren't the same.  The place looked like the hardware department of  Wal-mart.  People were doing wall balls in front of circular bathroom mirrors.  I was like WTF is going on?  Then I woke up and wondered WTH was that about!?!? It was all a dream.. or nightmare I guess.

Excuse the language, but I was really upset.... luckily I'm still safe and hanging in there.  It's been a tough journey, especially when I purposely put myself in tempting situations but have the friends and will power to keep me focused (Thank You!!!). Anyway, as you can see, I've been away for a few, so here's what's been going on...

***this is a fun meal***

What I have noticed so about this challenge...

1. I Love Ground Turkey!!!!
2. Woke up Jan 1st, 161lbs.  Now waking up averaging 152/153.  Many common sense factors signal this change, ate a lot during holidays, especially having my last supper, lol.  Working out intensely with a goal, eating non-processed, natural food and water.
3. Metabolism is firing! I'm always hungry and eating... I find myself filling my stomach and eating like a SHARK!! (inside joke).
4. Cooking and Cleaning is time consuming!!! Enough said.. this is my daily reminder of why I used to eat like I did.  Papa John's was my boy ;)
5. Clothes are already fitting differently on me in the chest and waist area.  Hopefully I'll finally have defined chest and abs after this (main goal).
6. Food Temptation is everywhere.. Movies, Sitcoms, Commercials, Billboards, Ads...and they all look good!  

Anyway, that's enough for now.. Time to brain dump my records so I don't forget.  Thanks for reading.

I set a Personal Record on Deadlift (DL PR) of 315lbs (plus 10).  If had more time, would have tried 320/325 for it felt good once I got it up past parallel.  Mastering the technique!

I really need to have more days of REST but I am addicted!!! grrrr

WOD: 3 rounds for time with rep count 30, 20, 10 and end with 400 meter Sprint!!!

• Run 400 meters
• SDHP's @ 95#'s (used 75)
• Box Jumps @ 24"

Results: Should have used 95lbs. Finished in 17:10.  Was exhausted, but not sore.  Who cares if I was slower, expect myself!!!

WOD: 3 rounds for time with rep count 15-10-5

• Pull Ups, 
• Power Snatches @ 95#'s, 

Results: dropped bar just about after each PS.  That takes away time (but allows rest, lol).  Few times, I had to perform Push Press to get it up.. Need to work on technique better!.. Finished in 5:10 or 6:10 (thinking it was the 6:10).

Breakfast

• 3 eggs scrambled with 1 ground beef
• 3 eggs scrambled with ground turkey
• 3 eggs scrambled with 2 ground beef patties (could not finish, too much meat)
• 2 eggs scrambled with ground turkey and peppers with juicy orange slices on side

Lunch

• grilled chicken patty, pear, and apple
• handful of almonds, banana, orange (late breakfast, busy day)
• lettuce wraps with ground turkey

Dinner

• 2 lettuce wraps of ground turkey patties and various vegetables (should have 3 next time) and a few frozen apple slices for dessert
• large dinner of lettuce wraps with ground turkey and various vegetables.
• lettuce wrapped beef batty with tomato slice and salad of mixed greens, walnuts, apple, with no dressing

Snack

• Fruit like bananas, apples, pears, and oranges
• Almonds

Go Maura, Go!

Day 3 (Monday) and chugging along.  Tomorrow, I start work, so will need to make sure I can continue to juggle  these new eating habits.  Wish me luck!

Today, I decided to get a bit creative with the meals.  For breakfast, I made 4 eggs cooked with peppers on a plate surrounded by apple slices.  Not to shabby.

For lunch, 2 grilled skinless chicken breasts with bell peppers and grilled kabob of pineapple and mango.  Yeah, that came out from left field :)  Guess when you feeding yourself, you can be adventurous!

For Dinner, which was after my WOD, I slammed down 2 beef patties with side of basic salad, various steamed vegetables, and a sliced fresh tomato.

Anyway, the WOD was a pretty bad-ass one, in honor of someone's 1 year anniversary.  My good friend Maura (the letter " I " below) lost over 100lbs and is still moving along strong!  You can read her story in the paper right here!  What's amazing is the movements she did today were one's she couldn't do a year ago.  Congrats to her.  If you don't know her, you should... she has this infectious bubbly personality, lol.

(pic from couple of months ago)

The technique was to complete 65 Reps of Front Squats at a fast pace.  I was able to do it in  sets of 5-6.  It killed my thighs and mos def effected my WOD results since I didn't have time to rest.

The WOD was to complete as many rounds as possible in 15 minutes of:

• 10 KB Swings @ 1.5 pood
• 8 Wall Ball Shots (20lb)
• 4 Pull Up's
• 2 Power Clean @ 225 (I used 115)

I completed 7 rounds but was already dead half way into the workout.. shirt went off within minutes and heart rate was skyrocketing at the 7 and half min marker.  This means it was an awesome workout ;)  I was able to fight thru it.

Anyway, vacation is over... time to get ready for the new year of work.... Thanks for Reading!

Why So Many Knives?

Day 2 (Sunday) of my new eating habits.  If you want to know more about the rules of the Paleo Challenge, this should open the WORD doc for you.

From the title of this post, I think I found the answer.. why are many knives bundled with the knife holder? because people cut raw meet that is being cooked to make sure things are going well?!?!  Each time I do that, drop it in the sink and reach for another.  Mine has about 12 slots for knives, and half of them look the same.

Anyway, today started sad at first... I burned 3 eggs, so please give them a moment of silence...  .... .... .... ok, now I know how fast the free-range eggs cook.  Meal didn't come out to bad.. I had 3 eggs scrambled with almonds and salsa.  It put a smile on my face, lol.

For lunch, I had a beef patty with side of steamed peppers and various vegetables. Reason why there is no pic is because the sides overwhelmed the main course.  I need to double the amount of beef from now on, because it turned into a baby patty when the fat got grilled away.

For dinner, I had 2 grilled skinless chicken breasts and a large basic salad without any dressing.  Turned out ok too.  Think I could have kept the chicken from grilling as long as it but, but still slightly tender.  I must admit, I am hungry still!

Before dinner, I did almost an hour of DU work.  Got to about 15 in a row, and but average about 4-5.  I wanna be like this dude!  He finished third in the CF Games and is a real badass!



Aiight, I'm hungry.. what's for dessert!  (Frozen Apples? lol)

It has begun

Day 1 (Saturday) of the Paleo Challenge is complete.  And what a way to bring it and the New Year in!!

Since it was New Years, I of course slept in but needed a fix before the WOD today.  I made a quick one serving sized Breakfast Smoothie of frozen fruits (strawberries, raspberries, and pineapple) with coconut milk, almonds, and ice/water.  This created a very thick mixture perfect for spooning and seeing what you are actually eating.  If wanting smoother, I would need to add more liquid and blend until smooth.

It was just enough to get me through the Hero Workout called "Murph".  This Navy Lieutenant Michael Murphy, from Patchogue, N.Y., was killed in Afghanistan June 2005.  In his honor, for time complete:

• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

I sprinted the last hundred yards into the door and quickly found myself on the floor, fetal position, lol.  Stomach felt like someone knifed me!  After about a min or two, I was cool.  I did the above workout Cindy style: 20 rounds of 5 PLU, 10PSU, and 15 Squats.  The runs took about 6-7min each.  Total time ended up being 38min, 30secs.  If I did a few more PLUs, I am sure the skin of my hands would have ripped!  Also, some people do it with weighted vests on (20-40lbs).  That represents the weight of the country on the soldier's shoulders.  Mad Respect to those that did it that way!

I came home to a grilled Turkey patty with a side of fresh sliced tomato and carrots and later for dinner, had steamed broccoli and grilled skinless chicken breast. For dessert, I had frozen apple slices ;)

Cooking has been the one thing in my life that I have been lacking.  In the amount of time and prep worked to do what I did for dinner, I could have easily picked up Papa Johns or Taco Bell.  But something about cooking it and it actually 'kind of tasting good' put a smile on my face.  Now, what am I going to make for breakfast Sunday!

Here's a random pic from last week from my box's site, doing a Turkish Getup.

Happy 2011 Everyone!

Committed!

Today I confirmed my Paleo Challenge for Level 8.  This is what I got in store starting January 1:

1. Eliminate Refined Sugar
2. No Gluten and No Soy
3. Eliminate Grains
4. Eat full fat dairy only overwritten by #8
5. Cook with animal fats/coconut oil
6. Eliminate Legumes, Starchy Vegetables and Squash
7. Eat Grass Fed/Finished, Organic, Pasture Raised, and Wild Caught Meats Only
8. Eliminate All Dairy

Good thing is...  I can eat more then 2 pieces of fruit per day (#9) and almonds (#10) but will not add salt.  Normally level 10 is there because people can't control their portions.  I can and need the fruit calories as well (but need to watch the natural sugar).

Technique:

• Perform Strict Pull Up's for 1 minute
• Perform Hand Stand Push Up's for 1 minute
• Perform GHD Sit Ups for 1 minute 
• Perform Turkish Get Up's for a few minutes @ a heavy weight

I used up to 35lb dumbbell for the TGU.  I'm limited by my left hand.

SEXY SWEATY TIME!!!!

 WOD:  Complete 10 round's for time:

• 10 Bent over Rows @ 135#'s (try to avoid any body language here)
• 10 Floor presses @ 135#'s (like bench press only you lay under the bar)

I used the same 95lbs for both and completed in 11min and 10 secs.  BoR got heavy and had to break into sets of 5 during 3 round for a few rounds and then, 5, 3, 2 in later rounds.  For the bench, had to do a set of 7 and then 3 for the 8/9 rounds and finished strong on last.  My bends in my arms are toast and figure I'll feel it in the morning ;(

Then finished the WOD with a good ol' Prowler Push of the black prowler stacked with 180lbs.

Special Thanks to Moms for taking pics.

Why I Can't Dance

So, I found myself reading this article, THE MOST SIGNIFICANT FITNESS TRENDS FOR 2011.

It covers the "top fitness trends for 2011 [from]... fitness experts, personal trainers, fitness consultants and nutritionists".  I'm excited to say that Crossfit crosses into just about all 10 of these trends.  I guess this is expected when Crossfit focuses on constantly varied, functional movements which is the basics of anything.. in a highly supportive community with advice on how to live a healthy lifestyle.

Now, for my friends that know me, the item that Crossfit seems to be lacking most definitely is "ANYTHING DANCE". So yeah, as I continue my journey, my moves on the dance floor won't get better (unless I pull out that handstand at the right time)  YOU GOT SERVED! (yes, going to go hide now)

 Here's the list just in case the article goes dead.

• TREND # 1 - BOOTCAMP  
• TREND # 2 - TABATA  
• TREND # 3 - WEIGHT LOSS COMPETITIONS  
• TREND # 4 - MAKING GROUP FITNESS FUN  
• TREND # 5 - PERSONAL TRAINING 
• TREND # 6 - LOW G.I. DIETS AND PH BALANCED DIET   
• TREND # 7 - ANYTHING DANCE-  
• TREND # 8 - P90X STYLE CROSS-FIT TRAINING IN THE GYM  
• TREND # 9 - KETTLEBELL CLASS
• TREND # 10 - EXPANDING YOGA

Happy Holidays with Moms

I just wanted to wish my Family, Friends, Followers, and Fellow Crossfitters,... Happy Holidays!  My mother is visiting me for the holiday break, and we'll be in Riverside, CA visiting her family.  It's hard for us to cross paths so this road-trip will mos def be a bonding time =)

Normally Crossfitters perform a workout called the 12 Days of Christmas, and this can be found here. Since I was on the road during our box's WOD, I missed out ;(  Guess I have to wait until next Christmas.. but then again, it's Christmas in the Summer just as fun!?!?

Anyway, here's what I been up too before Xmas...

Thursday 12-23-10
Technique was working on any gymnastic movement.  I worked on the handstand on both the floor and bars.

WOD:  This one killed me!  4 Rounds for time of:

• Run 200 meter's
• 20 KB Swings 2 pood
• 20 Wall Ball Shots
• 10 Push Up to bar dip on the parallets

I used a 1.5 pood and was able to finish in 18min.  I was dead!  Maybe because my mother was watching me, I had to step it up!

Wednesday 12-22-10
Technique was working the Full Snatch and the WOD was
10 Rounds for time of:

• 10 Shoulder to Overhead @ 95#"s
• 10 Box Jumps @ 20 inches

7 Rounds would have been enough!  Finished all in 13min (I think) and used 75lbs and at times jumped on a 24inch.  Jason said this workout should take about 30 seconds a round, so about 5-7 minutes total. Quick and intense! Yeah, like I said before, he on something!!!

Gotta Be the Shirt

So, I have this new craze of buying shirts made of a Tri-Blend (50% Polyester / 25% Cotton / 25% Rayon) or a Poly-Cotton (50% Polyester / 50% Cotton) because they feel so good against your skin.  I love them... if I'm in Kenneth Cole or American Apparel, or whatever, I don't buy the the shirt unless it breaths of these materials.  Call me spoiled, call me picky... but once you put one on, you'll be labeled like me!  So, today, I rocked one I recently bought.  Its rare for me to wear Tees at CF because I get hot quickly and there's a 85% my shirt is coming off during the WOD.  It's not a confidence thing (still working on it) but I feel it's needed for my survival!  Once the shirts goes, I feel like a... umm.. gazelle?  Anyway, here's the shirt.. I love the color because it matches my royal blue FiveFingers...oh, and this is also my first time taking a pic with the EVO.

Anyway, back to purpose of blog... today's WOD was a birthday one for a guy named Michael, who's turning 33 (geez, that's old!)  Before the Birthday Workout we warmed up and worked on back squats.  I just stopped at 155lbs. I really need to get back on them!

The WOD was for time completion...

• 33 calories on the rower
• 33 pull ups
• 33 deadlifts at 225 (for me 155lb)
• 33 cleans at 135 (for me 75lb)
• 33 calories on the rower again

Since we have a bottle neck at the Rower, I finished with the clock at 20min even, but started on the Rower at 2:45, and then waited 2 min for my last set,,, so... ummm.. 15min, 15 secs I guess.  Jason wanted us to finish in 10.  This dude must be smoking something cuz I've been way off past few performances.  Also, I felt I should have done 95 on the cleans, but would have made me slower of course.  Anyway, badass workout... not sure if the shirt helped or hurt... it did come off though later in deadlifts!

Crossfit is Work

Just dumping my results so I don't forget.

Monday's Workout 12/20/2010 was kind of flexible...

1. 10 overhead squats with 75lb
2. Overhead carry 75lb across the gym
3. 10 burpees over the bar
4. 10 overhead squats with 65lb
5. Overhead carry 65lb across the gym
6. 10 burpees over the bar
7. 50 Double Unders
8. 10 Front squats with 655lb
9. Overhead carry 65lb across the gym
10. 10 burpees over the bar
11. 10 Front squats with 65lb
12. Overhead carry 65lb across the gym
13. 10 burpees over the bar
14. 50 Double Unders

Was so tired, didn't even check my time, lol.  Assuming 11 to 13 min. Jason wanted 10.  I am killing double unders finally.

Saturday's Workout 12/18/2010 was Tabata Style for 20min and then I ran 4 miles hour later.

• Kettlebell Swings (switch between 1.5 and then 1 pood)
• Ring Rows
• 24inch Box Jumps
• Double Unders
• Air Squats, holding when in rest

Didn't even keep count...  Think went thru the above sequence twice.  My goal was to keep moving.  The 4 mile run was wet and cold, but it's just something I needed to do.. and enjoyed.

Until tomorrow...

Nasty Girls

So, first, today, I made a commitment for the first 6 weeks of 2011.  Take part in my box's Paleo Challenge.  What does this mean, Frank's gonna have to be very serious about what he eats ;(  Anyway, it's for the positive and would be one of the steps towards cooking more for 2011.  Wish me Luck!

Second, I did Nasty Girls today as the WOD.  It's a CF benchmark.  You can see it in action during this video.  You are suppose to complete 3 Rounds for time of:

• 50 Air Squats
• 7 Muscle Ups
• 10 Hang Power Cleans @ 135#'s

Results: I finished in 14min and  11secs.  Jason was hoping for everyone to finish in 10.  So, yeah, lol.
I used 115 for the first round and 95 for the second and third rounds.  I was able to complete the MU in the first round, 5 in the second round, and only 1 for the third.  We had to substitute 2 Ring Dips and 2 Pull Ups for each MU we could not complete.  Spent a lot of time resting during the MUs too.  The Air Squats sucked of course!

Aiight, Thanks for the workout Nasty Girls!  Time to investigate Paleo and REALLY understand it.

Filthy Frank

Today, we did the famous Crossfit benchmark called "The Filthy Fifty".  I've done it a few times this year and blogging allows me to track my progress and see where I improved.

092810- 28min even (legit)
063010- 34min even (legit)
031810- 32min, 10 secs
022010- 31min even

Here's what the WOD calls for... For Time, complete the following:

• 50 Box jump, 24 inch box
• 50 Jumping pull-ups
• 50 Kettlebell swings, 1 pood
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press, 45 pounds
• 50 Back extensions
• 50 Wall ball shots, 20 pound ball
• 50 Burpees
• 50 Double unders

I did it in 28min, 45secs.  I'm actually pretty surprised I was able to kind of stay within the same time has before because I felt like I took way too long on the Knees to Elbows.  Jason really wanted us to make sure they really connect.  Guess it all worked out because I did well on my other problem areas, which used to be the Wall Balls and Double Unders.  I felt like I was out of energy, which is mostly due to lack of Crossfit past couple of weeks (my blog reflects it).

Anyway, got some ish to do and just wanted everyone to know it's OK to be Filthy.

100 Burpees- Rocky Style

As I said before, I'm taking part in the 365 Day Burpee Challenge.  Hope you still are if you're taking part.  I've been.... well... let's just say I've been slacking and had to pay the price!  It's the 14th day, so I should be doing 14, but instead, I had to do 102 because I only been active first few days and the ones I missed were piling up.  So, what's a Crossfitter to do?

Make up a WOD!!!  Even though it was raining, slightly windy, and cold, I still went to work.  I call it getting my ROCKY on!

• Complete 4 rounds of 25 Burpees and a 300/350m Run.

Results were 100 Burpees and almost a Mile ran in 14min, 45seconds.  It was one of those workouts that sound easy but most definitely test your endurance.  During the first run, I was scared I had 75 left to do.  During the last run, I felt like it took forever to complete.  I was proud of my efforts and can see myself doing sub 13min.

Anyway, can't keep this long, but just know tomorrow... I'm doing 15! (plus 2 more I'm missing from today)

My Packages Arrived!

Ok, today is like a Super Early Christmas for me.  Both my Geeky and Fitness sides got some awesome goodness.

For the unimportant Geeky side (because of you... iPhone... people), Android finally announced Gingerbread.  And it's gonna taste Ooooo Soooo Gooood!

Now, for the Fitness side, may I introduce to you...

• From China...
• 3 Feet Tall...
• Weighting in at 260lbs...
• Bumper Plates!

Ok, I'm super stoked if you haven't figured that out by now.  And what does all this mean?  It means I can Crossfit on my own time.  I get weird cravings sometimes and it just doesn't work with my Box's schedule.  Or maybe a friend would like to join me on a home made WOD.  I can throw some items in the car and we can throw down at the park/track.  Or maybe I just want to randomly work on some technique.  All of this gets rid of any excuses and will help future this healthy addiction.

Merry Christmas Frank!

P.S. Don't forget, if doing the Burpee Challenge, you should do six today.. or the collection of all at once if you want to start NOW... that's (pulls out calculator) 21.  Then tomorrow is 7 ;)

365 Day Burpee Challenge

So, today was a pretty killer WOD and Day Two of the 365 Day Burpee Challenge.

First, for the 365 Day Burpee Challenge... this means I have to do an extra burpee each day, so I had to do 2 today since I did 1 yesterday (December 1st) Hard huh.. well, the real fun comes each day during 2011, when I'm doing 31 on New Years Eve and then 32 New Years Day and so forth.  And if I miss a day, well I have to make it up.. so that could be 31 + 32 = 63 that day.  This is the only type of punishment I'd enjoy taking!

Join me if you are interested. Definition of a Burpee can be found here, and a video is below to represent Day One.  I might time myself and do videos when the count gets larger to track my progress.



The Technique of the day was the "Muscle Up".   It's a pretty powerful and tiring movement.  If you can do a ring pull up and ring dip, with a little learning, you can easily do the muscle up.  Awww, memories.. I did my first MU early March.. reflect back with me here and see that old school video.  I need to do it more often because today I strung three together and was very tired.  I used to be able to do 3 sets of 5 in a row during a WOD.

The WOD for today was complete as many rounds as possible in 20 minutes of:

• 5 Chest to Bar Pull Ups
• 10 Wall Ball Shot's

Results: I blew my load early so my output in the second half kind of suck.  Plus I ripped the skin on my with a little over a minute left and had to stop ;(

• 12 rounds at 9:30 marker
• 16 rounds at 13min marker
• 20 rounds at 17min marker
• 22 rounds at 19min marker

Oh, and I hate WALL BALLS with a passion.