Sep
6
FGB III is rapidly approaching. We have 7 slots left on our team: the event is September 27th @ 11 AM @ Berkeley Ironworks.
Sep
6
I'm back in the zone. 15 blocks yesterday, 13 today.
Yesterday's breakfast (pictured)
3 eggs, 1.5 oz lox, 1 oz Neufchâtel cheese, 2 slices diabetic lifestyles bread (very low GI) 1/4 pound broccoli, 1 heirloom tomato.
4 delicious blocks + 2x fat
Sep
4
My post-atkins results are very discouraging.
Pre-Atkins: 178, 18% bodyfat, 146 lean
Post-Atkins: 172, 14% bodyfat, 146 lean
Now: 182, 18.5% bodyfat, 149 lean
OK, so I am a bit stronger, but I seem to go right back to an unacceptable 18% bodyfat as soon as I stop paying attention: mind you, I'm still working out harder and more frequently, and eating better than 90%++ of people so this really sucks.
Anyway, the thing that has worked the best so far is just strict zone, between 1x and 3x fat, with 14 blocks for loss and 18-19 blocks for maintainance, so I'm back at that.
I went to Bikram Yoga (which was my pre-CF fitness regimen) and it was great, but you stare in the mirror the whole time: I actually am satisfied with my body overall, but I always have "love handles" that I just hate, and I have had them even at 10.5% bodyfat, the lowest I have ever been measured at (159 pounds, over 10 years ago). I am seriously considering liposuction on just this area, at the very least I think I will go in for a consultation. I certainly would not do this before at least getting as lean as I have been in the last 10 years (13% bodyfat or below).
Yesterday I had 13 blocks, all clean and did about 150 burpees.
Sep
2
Still knocked out. This sucks. I just cannot seem to recover from the last bout of intense back-to-back workouts.
I'm eating strict zone today and doing a bit of rowing, hopefully that will help.
9AM: 3 eggs, 1.5 oz salmon, tbsp. cream cheese, .5 tsp olive oil, .5 lb broccoli, couple of cherry tomatoes, 1.5 slice diabetic lifestyles bread. 4 blocks, 2x fat.
Did Bikram which seemed to help my elbow enormously. I was really hungry after, ended up with 22 blocks for the day.
I'm eating strict zone today and doing a bit of rowing, hopefully that will help.
9AM: 3 eggs, 1.5 oz salmon, tbsp. cream cheese, .5 tsp olive oil, .5 lb broccoli, couple of cherry tomatoes, 1.5 slice diabetic lifestyles bread. 4 blocks, 2x fat.
Did Bikram which seemed to help my elbow enormously. I was really hungry after, ended up with 22 blocks for the day.
Aug
30
Part of my success with CrossFit as a moderately older athlete (early 40s)is rest/work regulation.
This should have been the last full-volume (3 day)mini-cycle, and if my timing had been perfect I would have peaked this week with new PRs in the 400 and "Nasty Girls". The brutal volume of the last two weeks, combined with the 100-day burpee challenge has left me utterly wiped however. I did peak on "Murph" with a new PR (same time as last year but C2B with 20# vest)
Yesterday, I could not, for the life of me do ONE muscle-up (generally I can do 4-6 bent arm and 2-3 full lockout). I could not even do a chicken-wing bar muscle-up!
I'm tired, my heart rate is elevated, I'm not motivated to work out, and I have several nagging injuries AKA OVERTRAINED!
So it is time to swallow my pride and OCD and take my rest week one week early. No lifting, no climbing, no sprinting of any kind. Maybe some easy Yoga would be nice. Been a while since I did Bikram, but that is too much work.
This should have been the last full-volume (3 day)mini-cycle, and if my timing had been perfect I would have peaked this week with new PRs in the 400 and "Nasty Girls". The brutal volume of the last two weeks, combined with the 100-day burpee challenge has left me utterly wiped however. I did peak on "Murph" with a new PR (same time as last year but C2B with 20# vest)
Yesterday, I could not, for the life of me do ONE muscle-up (generally I can do 4-6 bent arm and 2-3 full lockout). I could not even do a chicken-wing bar muscle-up!
I'm tired, my heart rate is elevated, I'm not motivated to work out, and I have several nagging injuries AKA OVERTRAINED!
So it is time to swallow my pride and OCD and take my rest week one week early. No lifting, no climbing, no sprinting of any kind. Maybe some easy Yoga would be nice. Been a while since I did Bikram, but that is too much work.
Aug
26
CrossFit East Bay Athlete-Paralegal Ev R. Has a new blog reflecting her renewed fanata.. er, dedication to the cul.., I mean concept of CF:
http://healthyevelyn.blogspot.com/
Worth bookmarking, I'm sure this will chronicle some amazing results.
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I did the 5x10 Front Squats today.
95-115-135-155-165(fail 3 reps)
I really disliked this: perhaps it was to develop wrist flexibility? Hard to believe this sort of thing used to be the bread and butter of my training (albeit with a lot of single-joint exercises thrown in).
Aug
26
This Time:
54:40 with 20 lb vest and vest-to-bar pull-ups. Extremely happy with this!
Last time (somehow it has been a year since I did this full volume)
54:38 with 20 lb vest and full ROM (chin over bar)
back on August 16, 2007.
Same time with far, far better pull-ups, this is the first time I have applied the new standard, and I was worried I would not be able to do it.
Nutrition-wise, I went totally off the reservation and consumed 90 grams of carbs (.5 white sugar), 40 grams of protein and 5 grams of fat before and during the WOD. I felt good throughout, and I recovered on the last half of the final mile and was able to actually run it at about a 9:00 pace.
54:40 with 20 lb vest and vest-to-bar pull-ups. Extremely happy with this!
Last time (somehow it has been a year since I did this full volume)
54:38 with 20 lb vest and full ROM (chin over bar)
back on August 16, 2007.
Same time with far, far better pull-ups, this is the first time I have applied the new standard, and I was worried I would not be able to do it.
Nutrition-wise, I went totally off the reservation and consumed 90 grams of carbs (.5 white sugar), 40 grams of protein and 5 grams of fat before and during the WOD. I felt good throughout, and I recovered on the last half of the final mile and was able to actually run it at about a 9:00 pace.
Aug
25
My quarterly goals (of my one-year CF Games 2009 training plan) ending October 5 have been met (or not) as follows:
Quarter One:
Goals: (met goals in bold)
* Bodyfat 11% (16%)
* Weight 165# (178)
* Lean = 146 (actually 149)
* CFT 800
* Mile 6:30
* Fran 5:00
* C&J 165
My body composition continues to be my greatest challenge, but it is worth keeping in mind that when I started this journey four years ago, I was 215# and 36% bodyfat with lean mass of only 137 pounds, so my body comp is far more favorable now. I still have not found a diet that will KEEP me at 10% bodyfat, although it is possible to achieve it. Interestingly, my body seems to want to weigh about 178 regardless of body comp. Possibly just concentrating on performance will help.
I will give a shot at that 5:00 fran sometime this week or next, and then concentrate on diet again to see how close I can come to meeting all of the above in six weeks. 13% bodyfat might be doable. Also the weight goal needs to be adjusted up to compensate for the additional lean mass I have gained.
Quarter One:
Goals: (met goals in bold)
* Bodyfat 11% (16%)
* Weight 165# (178)
* Lean = 146 (actually 149)
* CFT 800
* Mile 6:30
* Fran 5:00
* C&J 165
My body composition continues to be my greatest challenge, but it is worth keeping in mind that when I started this journey four years ago, I was 215# and 36% bodyfat with lean mass of only 137 pounds, so my body comp is far more favorable now. I still have not found a diet that will KEEP me at 10% bodyfat, although it is possible to achieve it. Interestingly, my body seems to want to weigh about 178 regardless of body comp. Possibly just concentrating on performance will help.
I will give a shot at that 5:00 fran sometime this week or next, and then concentrate on diet again to see how close I can come to meeting all of the above in six weeks. 13% bodyfat might be doable. Also the weight goal needs to be adjusted up to compensate for the additional lean mass I have gained.
Aug
22
I have been eating a fair amount of Carbs. Somewhere between 100-150 a day I suppose: I had about 115 grams of carbs before the WOD today.
Helen: 11:07 RX. Better than last time (Atkins Induction) which was 11:59, and it felt easier too: I could have gone faster, everything was unbroken. My best time on this is 10:13, and if I continue to improve at this rate, under 10:00 is in sight, which would be great (and would probably mean I could get a sub 5:00 Fran too). Pretty sure I could hit a sub 6:00 Fran now).
I still have not found the sweet spot that will let me get lean and strong at the same time. I'm going to look back over my notes in this blog, try and cherry pick what worked and see what I can put together.
Helen: 11:07 RX. Better than last time (Atkins Induction) which was 11:59, and it felt easier too: I could have gone faster, everything was unbroken. My best time on this is 10:13, and if I continue to improve at this rate, under 10:00 is in sight, which would be great (and would probably mean I could get a sub 5:00 Fran too). Pretty sure I could hit a sub 6:00 Fran now).
I still have not found the sweet spot that will let me get lean and strong at the same time. I'm going to look back over my notes in this blog, try and cherry pick what worked and see what I can put together.
Aug
16
WOD
How many rounds in 20 minutes?
12 KB deadlift
3 KB clean left arm
3 KB push-press left arm
9 KB swing
3 KB clean left arm
3 KB push-press left arm
Men: 1.5 P
Women 1.0 P
Refer back to 3-02-08
We will do the national WOD:
Three rounds, 15-12- and 9 reps, for time of:
135 pound Thruster
Muscle-ups
on Thursday at GWPC.
Sub will be "Fran".
