Monday, May 16, 2011
Whole 30
As I had mentioned before, I decided to take on another Whole 30 Challenge. Read more about it at my friend The Lazy Caveman's blog. I have convinced a few people to join me in this challenge and I look forward to sharing my experience.
Just Filthy...
Today sparked the beginning of Metcon week... No strength moves to perfect, but plenty of work to be done in the WODs (Workout of the Day). The workouts are longer and more grueling than usual, so it definitely sucks sooo good!
Metcon: Filthy Fifty (or Forty in my case)
50 Box Jumps 24/20 inch box
50 Jumping Pull-ups
50 Kettlebell Swings 35/26
50 Knees to Elbows
50 Push Press 45/35
50 Superman/Back Extension
50 Wall Ball 20/14
50 Burpees
50 Double Under
I remembered doing this workout sometime over a year ago and I only did reps of 30 with the some of weights scaled. This time around everything would be done Rx and decidedly in reps of 40 (upon Tim's recommendation because knowing myself I probably would have decided on the full 50). A part of me was jealous of those going full Rx with the 50 reps(crazy right?!) but not knowing how long the workout would take me I felt okay scaling. I maintained a good pace up until I got to the knees to elbows. I couldn't manage to chain more than 3-4 reps so that took up quite some time. The first 25 reps of push press went fairly quick then I started feeling fatigued and the bar started feeling heavier. After I got through burpees and on to the double unders, I was able to chain a max 27 reps of those suckers and powered through the end of the work out.
When I moved on from the burpees to the double unders, I looked over at the time: 27:04. 'I have to get in under 28 minutes', I told myself. Pushing past how tired I was I focused on the next rep: no breaks, straight through, to the very last double under, "TIME" I yelled.... 27:58! Not bad I thought to myself, but I wonder what time I would have gotten had I done the entire Filthy Fifty? Next time!
Results: 27:58
Metcon: Filthy Fifty (or Forty in my case)
50 Box Jumps 24/20 inch box
50 Jumping Pull-ups
50 Kettlebell Swings 35/26
50 Knees to Elbows
50 Push Press 45/35
50 Superman/Back Extension
50 Wall Ball 20/14
50 Burpees
50 Double Under
I remembered doing this workout sometime over a year ago and I only did reps of 30 with the some of weights scaled. This time around everything would be done Rx and decidedly in reps of 40 (upon Tim's recommendation because knowing myself I probably would have decided on the full 50). A part of me was jealous of those going full Rx with the 50 reps(crazy right?!) but not knowing how long the workout would take me I felt okay scaling. I maintained a good pace up until I got to the knees to elbows. I couldn't manage to chain more than 3-4 reps so that took up quite some time. The first 25 reps of push press went fairly quick then I started feeling fatigued and the bar started feeling heavier. After I got through burpees and on to the double unders, I was able to chain a max 27 reps of those suckers and powered through the end of the work out.
When I moved on from the burpees to the double unders, I looked over at the time: 27:04. 'I have to get in under 28 minutes', I told myself. Pushing past how tired I was I focused on the next rep: no breaks, straight through, to the very last double under, "TIME" I yelled.... 27:58! Not bad I thought to myself, but I wonder what time I would have gotten had I done the entire Filthy Fifty? Next time!
Results: 27:58
Monday, May 9, 2011
Breakfast of Champions
For breakfast today I had an egg, chicken apple sausage and spinach scramble with a side of sweet potato and some almonds. Nothing fancy really but it sure was tasty! I just got my cell phone back, so do expect to see some pictures of my favorite Paleo creations.
I woke up this morning and felt so tired! I bet it had everything to do with my multiple cheats that occurred during the weekend. You think I would learn, right? Hustling out of my house, I raced over to CrossFit Palo Alto for my 7am workout. Somehow I managed to get there at 7:04am, just in time to avoid those dreaded 20 burpees you have to do if you are late. I can attest to that because I was late last week... (Never again, I hope! But then again I had vowed to never be late, oh well!)
Strength Skill: Jerk
Last week in the cycle with reps: 3-3-1-1-1. Reached my goal PR of 125 lbs.
Metcon:
5 Rounds:
5 Deadlift (275/185)
10 Knees to Elbows
15 Box Jumps
Results: 12:05 Rx'd (as prescribed)
I woke up this morning and felt so tired! I bet it had everything to do with my multiple cheats that occurred during the weekend. You think I would learn, right? Hustling out of my house, I raced over to CrossFit Palo Alto for my 7am workout. Somehow I managed to get there at 7:04am, just in time to avoid those dreaded 20 burpees you have to do if you are late. I can attest to that because I was late last week... (Never again, I hope! But then again I had vowed to never be late, oh well!)
Strength Skill: Jerk
Last week in the cycle with reps: 3-3-1-1-1. Reached my goal PR of 125 lbs.
Metcon:
5 Rounds:
5 Deadlift (275/185)
10 Knees to Elbows
15 Box Jumps
Results: 12:05 Rx'd (as prescribed)
Saturday morning...
What better way to start off the day than with a good dose of STRENF!
Strength Skill: Strict Press
The second week of the strict press had a rep progression of 3-3-3-1-1, I had a personal record (PR) of 87lbs. after having failed a 90lbs. attempt.... oh but what a difference 3lbs. makes. Next week is the last week in the cycle and I am confident that I can push past those 3lbs.!
Met Con
4 Rounds
Row 250m
20 Mountain Climbers
15 Pull-Ups
Rowing is not necessarily one of my favorite thing to do, as I'd rather run, but we got to work on things we don't like in order to get better. I scaled the pull-ups with the red band because I knew this would be challenging enough and it is always best to play it smart. It is important to remember proper technique so if I know my technique will suffer, then it is perfectly fine to scale. What is the point of doing something, if you aren't doing it right, right? Scaling means adjusting the workout to a level that you are physically capable of achieving (CrossFit Journal). There are several variables that you can adjust: weight, reps, rounds, time, etc.
In this workout I scaled the pull-ups using a band. The rubber band is attached to the pull-up bar allowing you to perform kipping pull-ups with some assistance. By using the band you can safely develop the skill when the strength isn't there. I've definitely come a long way from the beginning of my CrossFit days when I would use the thick black band most beginners start with. I bet if I tried to use it today, it would shoot me through the roof! I can manage to chain together 4-5 unassisted kipping pull ups and an ultimate goal is to break free from the band completely! Black, green, blue, red, purple, FREEDOM!
Results: 14:57
Strength Skill: Strict Press
The second week of the strict press had a rep progression of 3-3-3-1-1, I had a personal record (PR) of 87lbs. after having failed a 90lbs. attempt.... oh but what a difference 3lbs. makes. Next week is the last week in the cycle and I am confident that I can push past those 3lbs.!
Met Con
4 Rounds
Row 250m
20 Mountain Climbers
15 Pull-Ups
Rowing is not necessarily one of my favorite thing to do, as I'd rather run, but we got to work on things we don't like in order to get better. I scaled the pull-ups with the red band because I knew this would be challenging enough and it is always best to play it smart. It is important to remember proper technique so if I know my technique will suffer, then it is perfectly fine to scale. What is the point of doing something, if you aren't doing it right, right? Scaling means adjusting the workout to a level that you are physically capable of achieving (CrossFit Journal). There are several variables that you can adjust: weight, reps, rounds, time, etc.
In this workout I scaled the pull-ups using a band. The rubber band is attached to the pull-up bar allowing you to perform kipping pull-ups with some assistance. By using the band you can safely develop the skill when the strength isn't there. I've definitely come a long way from the beginning of my CrossFit days when I would use the thick black band most beginners start with. I bet if I tried to use it today, it would shoot me through the roof! I can manage to chain together 4-5 unassisted kipping pull ups and an ultimate goal is to break free from the band completely! Black, green, blue, red, purple, FREEDOM!
Results: 14:57
Friday, May 6, 2011
Hello World!
This is my official debut to the world of blogging.... and I have to thank my coach Tim Dymmel at CrossFIt Palo Alto for pushing me to do! The first time I completed the Whole30 challenge, Tim asked me to start a blog to share my experience and for accountability... but of course I didn't and now I regret it because the experience I had with the challenge has completely changed my life!
I had previous failed attempts at complete the Whole30 challenge, so I knew I was prepared for success. Having tried a more 80/20 (sometimes 70/30 or even 60/40) approach to the Paleo Diet
I knew what I should be eating, it was just a matter of cutting out the crap. So I embarked on my Whole30 Challenge, with my older sister on my side and it became a whole Lent commitment so we extended it to a Whole45 days. Success led to not only weight loss but in better performance, sleep and all around better life.
So what is the Paleo Diet? Eating Paleo means eating like our ancestors used to eat: meat, lots of veggies, some fruit and healthy fats. It is important not to focus on what you can't eat but try and focus on all the healthy WHOLE food you can eat. All meals should include protein(meat and eggs), carbohydrates (veggies and fruit) and fat (healthy oils and nuts). This is all the body really needs, all the extra stuff on the don't list (no grains, no dairy, no sugar, no legumes, no processed food) is what is making everyone unhealthy... and as a CrossFitter, I am all about healthy!
I had previous failed attempts at complete the Whole30 challenge, so I knew I was prepared for success. Having tried a more 80/20 (sometimes 70/30 or even 60/40) approach to the Paleo Diet
I knew what I should be eating, it was just a matter of cutting out the crap. So I embarked on my Whole30 Challenge, with my older sister on my side and it became a whole Lent commitment so we extended it to a Whole45 days. Success led to not only weight loss but in better performance, sleep and all around better life.
So what is the Paleo Diet? Eating Paleo means eating like our ancestors used to eat: meat, lots of veggies, some fruit and healthy fats. It is important not to focus on what you can't eat but try and focus on all the healthy WHOLE food you can eat. All meals should include protein(meat and eggs), carbohydrates (veggies and fruit) and fat (healthy oils and nuts). This is all the body really needs, all the extra stuff on the don't list (no grains, no dairy, no sugar, no legumes, no processed food) is what is making everyone unhealthy... and as a CrossFitter, I am all about healthy!
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