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As expected, Halloween weekend was fun, but pretty brutal in terms of sticking to any sort of healthy diet. I'll give a recap.

Friday:
Good: Filet Mignon steak @ Keefer's, broccoli
Bad: Calamari, potatoes, 1/2 chocolate cake w/ ice cream, beer, 1/2 bottle of wine

Saturday:
Good: protein shake, jerky (worked out Saturday morning), salad
Bad: a lot of drinks, chicken fingers, fries, pizza at the Halloween party, pizza after the Halloween party

Sunday:
Good: nothing
Bad: 1) egg skillet w/ corned beef hash and potatoes, pancakes 2) scooter's frozen custard 3) chipotle burrito w/ chips and guac

Not too proud of blowing up like that but I'm hoping to have a non-eventful weekend coming up, which should prevent terrible eating/drinking/sleeping.

Monday. 11/1/10

1RM Overhead Squat

135-155-175-185(PR)-195(not enough depth)-195(f)

#185 is a #10 PR, but I wish I had gotten lower on my first #195 attempt. I was feeling really good last night, and #185 felt pretty easy. I'm actually starting to really enjoy overhead squats. My jerk on the last attempt wasn't aggressive enough and I had to wobble around to stabilize, which gassed my shoulders and I lost my lock as I went down. I need to learn how to split jerk from behind the neck--don't really enjoy going behind the neck. Next time.

Workout:
5 rounds for time,
5 handstand pushups
10 sumo deadlift high pulls (#95)
20 lunges

Time: 4:32

Did this unbroken. First rep of my sumos was crappy. Raced Glenn and Cameron on this one, and was able to pull away at the end due to the handstand pushups.

Post-WOD:
Attempted some ring-handstand pushups. Didn't really get any. I hate being upside down.

Monday Diet:
7:30a: got to work and microwaved up some Whole Foods brisket--breakfast of champions
10:00a: handful of nuts
12:30a: chipotle salad--2x carnitas pork, lettuce, pico de gallo
2:00p: Think Thin protein bar
3:30p: bag of jerky, bag of nuts
6:00p: protein shake
8:30p: brisket

Looking forward to a good week of training

Ignition (Remix)

In the words of R. Kelly:

"It's the freakin' weekend
Baby I'm about to have me some fun (fun)"

Pretty excited for Halloween weekend. I usually don't attempt to get a costume until the night before, and end up being something lame/not creative. This year my buddy Dave and I have a pretty good idea--not really too creative but should be a solid costume. I also did not attend the CFC Halloween bash last year, since I had just started Crossfit, but am pumped for tomorrow night. Heading to a steakhouse downtown tonight, which should be delicious. Will do my best to stick to the diet, but may have some dessert.

Friday Workout:

FS 5×3 @ #205

Felt pretty good--may have been able to go +#5. Depth felt decent.

CF Football Metcon:
3 rounds for time,
12 right arm KB/DB snatch (#55 DB)
12 left arm snatch
12 pushups (subbed 12 burpees)
25 double unders

Time: 9:40

This took a lot longer than I thought it would. Just breathing hard the entire time, even with trying to control my pace. Need to start practicing KB snatches more, as I don't have very solid technique here.

Post-WOD:
1:00 on / :30 off x 6
High: 271
Low: 253

This CFE workout was supposed to be 12 rounds, but only had enough time for half that this morning. Tomorrow's workout is going to be pretty long and leg intensive so wanted to save my legs for that.

Friday Diet:
5:30a: shake--whey protein, water
7:00a: shake--almond milk, whey protein
9:30a: 2 scrambled eggs, turkey, 1 sausage, leftover broccoli slaw on top
12:00p: Panera--chicken cobb--2x chicken
3:00p: Think Thin protein bar

Strength Day

Thursday AM Workout, 5:45a @ FFC:

Bench Press
Warmup: 95×8, 115×5, 135×5, 155×3
Work: 175×3, 195×3, 205×3, 215×3

Max is #225, #215 felt pretty heavy, but bar only slowed down on the last rep.

Deadhang Pullups (palms facing each other)
4×5 (1 sec. pause at the top), 5 (+#20)

Trying to add in pauses and pull my hands as close to my chest--muscle up work.

Dips
10 (unweighted) - 6(+#30) - 6(#40) – 6(#50) – 6(#60)

Decline Situps
2×15

Thurs. Diet:
5:30a: shake--whey, water, unsweetened applesauce
7:00a: shake--almond milk, whey protein
9:30a: 2 egg scramble, turkey, 1 sausage
11:00a: handful of nuts
1:00p: Potbelly's farmhouse salad--2x chicken, BACON, hard boiled egg, non-fat vinaigrette
3:00p: Think Thin protein bar
8:00p: 3 egg scramble, meatless meatballs (this was a sad, sad dinner--got home and had no food ready, didn't take the ground beef out of the freezer this morning, and was too lazy to walk anywhere)

No Excuses

Wednesday Diet:
7:00a: shake--almond milk, casein protein, cashew butter
9:30a: 2 scrambled eggs, turkey deli meat
10:30a: handful of nuts
12:00p: Panera--chicken cobb salad, 2x chicken
1:45p: leftover baby apple from panera, handful of nuts
3:00p: Think Thin protein bar
5:45p: pork tenderloin cutlets, nuts (definitely hungry today)
8:00p: shake--whey protein, 5g creatine
9:00p: 2 turkey burgers, broccoli slaw

Tonight's Workout, 7pm @ CFC:

1RM Clean and Jerk
Current PR: #185-#190

Workout:
4 rounds for time,
400 m run
15 thrusters (#65)

C&J: #195 (PR)--failed #205 x 4-5

Metcon: 9:27

Performance Challenge Net Score: 9:27 (567 seconds) - #195 (1 sec / 1 lb) = 372 (if I did the math correctly)

While I was happy to get a PR on the C&J, I still wasn't too satisfied. Getting above #200 has been a goal for awhile, and it's coming along slower than I would like. I know that I need to be in at least the #225 range to compete well. Jerk is at #235 so that's not a problem. When the weight gets heavy I tend to lean back and arch my back, when I should be dropping down under the bar. Really need to work on this, as well as the hitch in between my first and second pulls. I feel that I'm doing a much better job with the first pull and keeping my lower back tight, as well as being aggressive, but need to refine my technique.

The workout was decent, and I was able to post one of the better times. I spent about 15 seconds mid-way through tying my shoes. Thrusters were unbroken. Had a solid heat, as I was chasing Nathaniel and had Rob V. on my heels the entire time. Just lost too much ground when I bent down to tie my shoe, and it prevented me from catching Nathaniel on the last round. I'm going to start incorporating more timed intervals on the treadmill to get my 400m times down, as I have a tough time pacing these. First run was around 1:40, didn't see the rest. If I'm able to get these to around 1:30 for the first few rounds that would be good, but don't want to sacrifice my energy for the rest of the workout.

Back when I boxed in college, our Bengal Bouts club had a motto--"No timeouts. No substitutions. No excuses." Whether we were at practice doing endless sets of pushups or sparring in the ring, this motto prevailed. I think I enjoy Crossfit so much because it's pretty similar to boxing--there isn't anyone to rely on even in your toughest moments, and it's those moments that you find out what you're truly capable of achieving. While it's true that in both sports you have other supporting you, if things aren't going your way there's no sideline you can go run to and take a rest, and there's nothing and no one else you can try to blame for coming up short. After each workout I try to take a step back and reflect on what I could've done better. Each time I'll have some trivial excuses about why I wasn't able to quite finish faster or lift heavier, but usually am able to push these aside.

For example, I thought I did decent on yesterday's workouts. My legs weren't feeling 100%, as my hamstrings were tight from 49 back squats @ #185 the day before. All day I was thinking I wouldn't be able to pull as hard off of the floor for the clean, but when it came time I pulled it high enough, just couldn't get under the bar. My legs still felt tight for the metcon, which I thought would affect my time. However, when the timer starts, there isn't really any more time to dwell on these excuses. I'm finding that I'm improving at working harder when I think I'm fatigued, and it's interesting to see how much of this is mental.

One last comment is that I've found that Crossfit has translated into improvements in other parts of my life. In terms of work, being able to handle a difficult or seemly time-consuming task doesn't seem as much of a burden when I've pushed myself in the gym. In terms of myself personally, I'm finding that I'm able to do take more risks and do things that would normally be out of my comfort level. Sometimes it works out and sometimes it doesn't, but I'm seeing that some risks are worth taking versus not doing anything at all.

Plus, nothing feels as heavy or challenging as pulling #405 from the ground!

Tuesday Squat Day

Tuesday Diet:
5:30a: shake--water + whey protein
7:00a: protein shake--almond milk, whey protein, unsweetened applesauce
8:30a: 2 scrambled eggs, sliced turkey
10:00a: muscle milk shake
12:15p: chipotle salad--2x barbacoa shredded beef, lettuce, peppers, pico de gallo
2:30p: Think Thin protein bar
4:30p: bag of jerky, nuts
8:30p: pork tenderloin cutlets, sauteed broccoli slaw

Tuesday Workout, 5:45a @ CFC:

Feeling pretty tired Tuesday morning, dragging.

Warmup for the workout:
Back Squat
45x8
95x5
115x3
135x3
155x3
185x2
205x2
225x2

Old Mainsite Workout:
20 min. AMRAP
7 back squats (#185)
10 overhead walking lunges, right hand, #45 dumbbell
7 burpees
10 overhead walking lunges, left hand, #45 dumbbell

6 rounds + 7 back squats

I've done this one before, and think I got about the same number of reps this time around--just feeling tired Tuesday morning. This went slowly, but good workout–-long time domain and moderately heavy loads. Having some flexibility issues with getting my knee to the ground on the lunges, as well as feeling comfortable at the bottom of the squat. First and last rounds of back squats unbroken, split the rest into 4-3.

Slept from about 10:30p-6:30a on Tuesday night, so feeling pretty good today. Performance challenge workout #2 tonight, hammies are tight from the squats yesterday but should feel okay once I get warmed up.

Pushing the Pace

Monday night dinner--picture inspired by the Great Suz--definitely not as cool as a gong though...


Monday, 8/25

I'm usually not a big fan of Mondays, but was busy at work all day (which I like) and had a good diet and workout, so looking forward to the remainder of the week. Pretty pumped for Halloween this weekend.

I go to bed super early on Sundays and started sleeping in and working out at night, so slept from about 9am-6am--definitely needed after a late night out on Saturday.

Monday Diet:
7:30a: got to work and was starving. 1/2 lb. ground beef, 2 scrambled eggs
10:30a: handful of nuts
12:15p: Einstein Bros. chipotle chicken salad--not very many good Paleo options as my firm went here for lunch, but made do with this. Tasted pretty terrible.
2:00p: Think Thin protein bar
5:30p: bag of jerky, bag of nuts
8:00p: protein shake
8:30p: pork tenderloin cutlets, sauteed broccoli slaw

Workout, 7pm @ CFC

1RM Close Grip Bench Press (tempo 30X0): #200

About what I expected, as my 1RM regular bench press is #225 or so.

Metcon,
5 rounds for time
10 burpees
10 box jumps ("24)
10 pullups

Time: 5:00

Bryce challenged me to do this sub-5, and even made me push it from the start by saying I had to complete my burpees and box jumps before Tim R. did his burpees. My legs and achilles weren't feeling great after 90 box jumps on Saturday and a run on Sunday, but once the clock started I went at it the best I could. Glenn, Rudy, Chris and Bryce yelled me on the entire time, so I didn't have the luxury of taking much rest. My movements at the end slowed down but was happy to get one of the top times, as the workout was pretty much in my wheelhouse. I feel that I'm getting better at pushing workouts even when I'm not feeling exactly solid beforehand.

Weekend Recap

Saturday, 10/23:

10am @ CFC:

Strength:

Unbroken power snatch, 3x10

95-95-105

Felt pretty good, but still trying to get rid of the hitch in between the first and second pulls.

Metcon,
4 rounds for time
400 m run
10 pullups (subbed 15 ring dips)
20 wall balls (#20)

Time: 14:40

My hands were torn up and Rudy wanted me to incorporate a more challenging movement in order to push me more on this workout, so I subbed a higher number of ring dips for the pullups. I'm pretty sure I could have done the pullups unbroken without too much trouble, and the ring dips got tough by the end. I wasn't able to get all the wall balls unbroken but I didn't rest for too long in between sets.


5:00p @ Fitness Formula:

Went in to the gym by my place for a second workout Saturday afternoon. Was going to get in some heavier squats but the one squat rack was being used, so just did Friday's metcon with some modifications.

Workout:
10 minute AMRAP
3 handstand pushups
6 sumo-deadlift high pulls (subbed #40 dumbbells each hand)
9 box jumps (~"24)

10 rounds + 3 HSPU

I was shooting to try to beat the 12 rounds posted by Bryce and some other guys, but the dumbbell sub was pretty awkward and I started to get tired during the last half of the workout. This was a good one to do under a fatigued state, as I had to push through at the end.

Post-workout, 2 minute AMRAP of burpees: 49

So close to 50. I've done 50 burpees under 2 minutes before when fresh, and came up just short. I kicked myself afterwards because I told myself I wasn't going to stop to look at my timer, but I did and ended up not getting that last rep. Was running on fumes by the end of the day, but happy with Saturday's workouts.

Saturday Diet:
8:30a: protein shake, black coffee
11:00a: protein shake, coconut milk, creatine
12:30p: omelette w/ bacon and avocado, fruit
6:00p: protein shake, coconut milk
8:00p: burger w/ bun, side salad subbed for fries
3:30a: 4 slices of pizza

I went out pretty early Saturday night not expecting to stay out that late, but ended up doing so, which led to the pizza craving. I'm not sure what it is whenever I go out, but by the end of the night I want some sort of pizza/burrito/Mickey D's pretty badly. I stuck to light beer all night. I wasn't too happy with myself for eating the pizza, but knew I had worked out pretty hard that day and allowed myself that one cheat for the weekend.


Sunday, 10/24:

Ended up going to bed around 4:30 and was going to the Bears game on Sunday, so woke up pretty exhausted Sunday morning.

Sunday Diet:
10:45a: Potbelly's salad
Bears Game: 2 beers
4:00p: Think Thin protein bar
8:30p: ground beef over sweet potato chips

I felt pretty bad about letting my Paleo Teammate Tara down Saturday night with the pizza, so when I got back from the Bears game I tried to make up for it.

Sunday Workouts:

4:30p--30 minute run along the lake, steady pace

5:45p--75 minute hot yoga @ Core Power

I hadn't done a class over 60 minutes at hot yoga yet, and I think I was pretty close to passing out at the end. I was pretty terrible at all of the poses that class, which was more fast-paced than I'm used to. That said, the class definitely helps with my flexibility and soreness, as well as teaches me how to breathe efficiently under duress.