Chip this!

Ok so I had this bright idea, that if I want to gain 20lbs that I should do the workouts with a 20lb vest. Make sense, right? So I had already made up my mind, what ever the workout it was, I was doing it with the vest. Bad IDEA! Today's workout was a chipper workout, you know you feel like you just got run thru a wood chipper when you are done.

Here it is:

25 pullups
25 knees to elbow
25 box jumps
25 pushups
25 renegade rows (25lbs)
25 box jumps
25 squats
25 burpees
25 box jumps
25 dips
25 wall balls (20lb)
25 box jumps

Time: 31 min and something seconds ( I forgot the exact time, every second counts I know!)

God I'll be glad to rest tomorrow!

I'm excited to get to start coaching this week, in preparation for my Level I certification. I've been trying to absorb as much information as possible from all the trainers I've come in contact with, and love every second of it. One of these blog I'll have something inspiring or intellegent to say about Crossfit and it's methods, but for now I'm to tired to move my fingers right now anymore.

Nasty Snatch

I had never done Snatch lifting before. So today I practiced form and worked on just getting the bar up overhead. It was ugly, and now can't imagine having weight on the bar, it is definitely a skill. I plan on buying a couple videos and books, specifically "Olympic Weightlifting: A Complete Guide for Athletes & Coaches" by Greg Everett and "Olympic Weightlifting Seminar DVD" by Greg Everett. Today I'm really sore, a little slow moving around. I'm finally getting used to this intermittent fasting gig, I feel hungry but I don't get light headed or feel that I HAVE to eat. Today's workout was a little lighter, but I did sub OH squats for the power snatch unfortunately.

OH squat 60% x 2 x 3 = 85lb,95,95
Power Clean/jerk 60% x 2 x 3 = 100
Pull ups 3xmax = 15/16/21

YES! I know this is weak, but this is why I'm starting this training program, as my technique and strength improve so will the weights, give me a chance!

If you haven't read "Good Calories Bad Calories" by Gary Taubes you should! I am currently reading it now and recommend it to anyone that want to learn more about why Americans have an obesity problem. How politics played a major role in American's diets, and gives more of a scientific insight as too why you dont get fat from eating fat. Give it a try!

Here we go!

So today I started my lifting regimen. I am looking forward to these to move up!

BS - 10 sets 3 reps - 185lb
C&J - one rep max 165 (need work on my clean tech)
PP - 5sets 5 reps - 115lb

Afterwards did a AMRAP-15min
10 of each
pull ups, push ups, sit ups, ring dips

5 rounds completed

So for the time being I am still paying for my Global Gym membership, that should be over in a couple months, you know those contracts can get you when you don't know about Crossfit and sign a year contract. Glad when that's up. But I'm so excited now that I have a place to hang out and get to do Crossfit 100% now, there are some great new people at this gym too.

As a big side note, I signed up for my Crossfit Level I cert. at Crossfit One World on Jan 17th and 18th. I'm pumped for this.


I let you know how I feel tomorrow.

Rest day

Had a rest day yesterday and today. I've started playing with intermittent fasting and let me tell you I'm so hungry by the time it gets to breakfast time. Last night I stopped eating at 10pm and didn't eat breakfast until 2pm. UGH!

Yesterday there was a holiday challenge at my new crossfit gym. Check out the video.

Today I started 5x fat for my diet, as well as 19 blocks. I'm still full and I have to eat more!! I'm surprised I didn't puke during doing Helen.

Modified (it's 25 degrees outside)
3 Rounds
500m row
21 (1&1/2 pood) KBs
12 Pullups (butterfly)

Time 13:44

Time to eat more!

I wish I had another set of Lungs!!

So, the pair that I do have are starting to work better since getting over my cold, but they are tired. Today's workout was:

15 pullups
21 med ball cleans (20lbs)
21 Box jumps 24"
9 pullups
45 pushups
9 pullups
21 Box jumps
21 med ball cleans
15 pullups

Time: 12:22

More to come, now food time

Giving it a shot

So I've been doing the greatest workout system I have ever found and lately it's been all I can talk about. No matter the situation I find my self in, I find a way to squeak Crossfit in to the conversation. I have already seen huge improvements in my overall fitness. Although until a recent stay in El Paso as shown me that I need to be full time in a dedicated Crossfit gym, surronded by fellow CFers. In the past I had been making due with my Global Gym atmosphere and spent time when available at a gym back in my home town. So I found a local box gym that will be more than beneficial in my quest for optimal performance. I will use this medium to start posting my times and weights. I have just recently read Robb Wolf's article that are published on www.perfomancemenu.com and are available for download for a nominal fee. This has promted me to embark on a journey of puttin' on some serious weight and doing it fast. I have been crossfitting since about July, when I started I was about 140 pounds and had little muscle mass. Today I am 160lb and definetly more muscle mass. I would like to see 175-180lbs but it's going to take some work. So today I will be starting the mass gain. I have already been zoning for the past few months and have just started to increase the fat block in my diet. For information regarding the Zone diet, pick up the books "Entering the Zone" & "Mastering the Zone" by Dr. Barry Sears. This is how the diet goes; use your Lean body my to find your "zone". How do you do that?, you ask. There are many different ways to come about this, you can find some resources online. A good one is in the back of the "Mastering the Zone" book, just be sure what ever you use be consistent.

My Values:
Weight: 160lb
Body Fat%: 10.5
Body Fat: 17lbs
Lean Body Mass: 143lb
Protein Prescription: 143lb x activity factor => 143 x 0.8 = 115grams
Blocks needed: 115/(grams of protein per block = 7) = 16.4 --> 17 blocks since I want weight gain.

This would be my normal days amount of food

17 blocks of protein
17 blocks of carbs
17 blocks of fats

Broken down into 3 meals 5 block meals, and two one block snacks

For my weight gain I am going to start consuming

19 blocks of protein
19 blocks of carbs
95 blocks of fats!!!! that's a whopping 143grams of fats (olive oil, nuts, avacodo, etc)

Since I have started I have cut out all forms of Sugar (only cheating very rarely, and absolutley no soda), and have cut out most forms of processed grains (breads, pastas, rice, cakes, cookies, etc).

On top of my regular 3 on 1 off WODs I'm going to start a wieght lifting program that focuses on mostly O-lifting.

I know this was a long post. I will try to keep it up to date as much as possible. I am looking forward to posting so times and wieghts, and grocery bills. This may not be the best timing to be doing this since I am just getting over a cold, but we shall see.

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