Between yesterday and today I've had two sick, nasty workouts! Yesterday's WOD was as follows:
Row 500m, Body Weight Bench Press - 30 reps
Row 1000m, BW Bench - 20 reps
Row 2000m, BW Bench - 10 reps
This was a very difficult workout and took me 42:57 to complete. One of the longest Crossfit workouts I've ever done.
For strength training this morning I did 165 lb. power cleans x 3 on the minute for 7 minutes.
Today's conditioning WOD was an AMRAP 20 minutes:
5 - Chest to Bar Pullups
5 - Ring Dips
15 - Squats
My round count was 14 + pullups
And, I finished up with 100 lb. weighted situps x 10 reps.
At lunch today I will be doing a track workout with Jeff. 5 rounds of 200m run/sprint, 10 squats, 10 pushups.
Breakfast today was 4 hard-boiled eggs, Dannon Greek Yogurt, and a cup of Sheetz coffee (mmmmmmm). Break time (about 2 1/2 hours later) I'm eating a cup of whole grain old fashioned oatmeal and a banana.
As Bob Harper always says, make sure you get your protein at every meal!
Eat Right. Train Hard. Never Give Up!!!!!
Showing posts with label diet. Show all posts
Showing posts with label diet. Show all posts
6/26/12
6/18/12
FAQ
I've been getting a lot of questions about what I'm doing to get the results I've been getting. So, to spell it out plain and simple:
1. Eat right. By "right" I mean healthy. Whatever this means to you whether it be zone, paleo, vegetarian, vegan, etc... be strict. Stick to your plan. Eventually it will become a lifestyle and it won't take so much to maintain. Oh, and by the way, I am by no means saying that you can never "cheat". In fact, it is important to treat yourself about once a week or so to an indulgence. If nothing else, it gives you something to look forward to.
2. Train hard. Give 110%! (Whatever that means.) Seriously though, give it your all - run hard, push yourself with the weights, get that extra rep. You won't get any further and start seeing PR's until you push yourself beyond your limits.
3. Never give up. This goes right along with train hard... Push through the soreness - it will go away. You can complete that workout. PR's and good times start in your head. You have to believe you can do it before you actually do.
This morning's WOD (workout of the day) for me was 3 rounds of: 8 rope pullups x 5 sets and 185 lb. back squat by 25 reps. This was an extremely draining workout and my body starting telling me that two rounds would be enough about halfway through the first round. This is where you gotta dig down deep and find that extra energy and finish your workout. By the way, that extra energy is almost always found in eating right!!!
So...
EAT RIGHT, TRAIN HARD, & NEVER GIVE UP!
1. Eat right. By "right" I mean healthy. Whatever this means to you whether it be zone, paleo, vegetarian, vegan, etc... be strict. Stick to your plan. Eventually it will become a lifestyle and it won't take so much to maintain. Oh, and by the way, I am by no means saying that you can never "cheat". In fact, it is important to treat yourself about once a week or so to an indulgence. If nothing else, it gives you something to look forward to.
2. Train hard. Give 110%! (Whatever that means.) Seriously though, give it your all - run hard, push yourself with the weights, get that extra rep. You won't get any further and start seeing PR's until you push yourself beyond your limits.
3. Never give up. This goes right along with train hard... Push through the soreness - it will go away. You can complete that workout. PR's and good times start in your head. You have to believe you can do it before you actually do.
This morning's WOD (workout of the day) for me was 3 rounds of: 8 rope pullups x 5 sets and 185 lb. back squat by 25 reps. This was an extremely draining workout and my body starting telling me that two rounds would be enough about halfway through the first round. This is where you gotta dig down deep and find that extra energy and finish your workout. By the way, that extra energy is almost always found in eating right!!!
So...
EAT RIGHT, TRAIN HARD, & NEVER GIVE UP!
6/5/12
Vegetarians=Healthier? (and today's WOD score)
I got a link to this Fox News article yesterday from my lovely wife. It talks about a study that was entitled "Is a vegetarian diet adequate?" and that took place in Australia. They came to much the same conclusions that I have so far. That if you eat the right kinds of foods and in the correct portions you will live a healthier life.
Quote from article: "Not everyone needs or wants to become vegetarian, but eating more plant-based meals is a good recipe for our own health and that of the planet," Stanton said.
Ummm......it sounds too simple to be true, but let me tell you, I've been putting up better numbers in my workouts and had more energy all around than any other time throughout my 5 years of Crossfitting. Just this morning I PR'd* on the Crossfit WOD** Helen***. I scored a 10:33 time, which is the first time I've ever broke below 11 minutes. In fact, my previous PR on this workout was 13:50!!
*PR = personal record
**WOD = Workout of the Day
***Helen = 3 rounds for time of 400m run, 55 lb. dumbell swings x 21 reps, and 12 pullups.
Quote from article: "Not everyone needs or wants to become vegetarian, but eating more plant-based meals is a good recipe for our own health and that of the planet," Stanton said.
Ummm......it sounds too simple to be true, but let me tell you, I've been putting up better numbers in my workouts and had more energy all around than any other time throughout my 5 years of Crossfitting. Just this morning I PR'd* on the Crossfit WOD** Helen***. I scored a 10:33 time, which is the first time I've ever broke below 11 minutes. In fact, my previous PR on this workout was 13:50!!
*PR = personal record
**WOD = Workout of the Day
***Helen = 3 rounds for time of 400m run, 55 lb. dumbell swings x 21 reps, and 12 pullups.
5/21/12
Getting Serious - food update
Saturday, dinner at Panera...570 calories, 43g fat, 9 sat. fat, 0 trans fat, 135mg cholesterol, 1070mg sodium, 16g carbs, 6g fiber, 3g sugars, 41g protein. (Whole Grain Baguette - 140 calories, 1g fat, 0g sat. fat, 0 trans fat, 0mg cholesterol, 310mg sodium, 29g carbs, 3g fiber, 2g sugars, 6g protein)
Sunday, dinner after church, homemade pizza. Whole grain (homemade) dough, pizza sauce, mozzarella cheese, green peppers, onions, black olives, and broccoli (with a salad on the side topped with Romano Basil Vinaigrette.) This was mine.
I am trying all kinds of new foods and haven't found anything yet that I don't like!!! And, I know I've said this before, but I feel great!
(Full) Chopped Chicken Cobb with Avocado Salad
Sunday, dinner after church, homemade pizza. Whole grain (homemade) dough, pizza sauce, mozzarella cheese, green peppers, onions, black olives, and broccoli (with a salad on the side topped with Romano Basil Vinaigrette.) This was mine.
I am trying all kinds of new foods and haven't found anything yet that I don't like!!! And, I know I've said this before, but I feel great!
5/19/12
Getting Serious Update
So, I've been told by several of my friends who have had much stricter diets than I have over the years, that it is important to have a "free day" or a "splurge day" in your diet. While this is very vague and open to interpretation, I'll just say that a free day is what it sounds like: eat what you want for one day each week.
Yesterday was mine. I went to a small local place that has awesome burgers and got a Munchie Burger. What is a Munchie Burger you ask? It is a burger with mozzarella sticks and onion rings on top smothered in BBQ sauce. Guess what? It tasted delicious!!! However, I felt like garbage all afternoon and didn't fully recover until later that evening. The only other thing I had on my splurge day was A smore...as in ONE. It was good, and there were no adverse affects from it...that I felt.
All this to say that, while it was a free day, I found myself still "snacking" on seeds, fruits and veggies throughout the day instead of the Little Debbies that I used to get out of the vending machine. I am finding that even on your free/splurge day you will not want to ruin what you have worked so hard to achieve so you will only "splurge" in moderation...if at all.
On Monday, I will post (hopefully) a new deadlift PR and a new Crossfit "Cindy" PR.* I will also post my current weight. I am only officially weighing in on Mondays. (I will say this, I snuck a peak at the scale on Friday, post workout, and I can't wait to see what Monday brings!)
*PR = personal record "Cindy" = 20 minutes AMRAP (as many rounds as possible) of 5 pullups, 10 pushups, and 15 squats
Yesterday was mine. I went to a small local place that has awesome burgers and got a Munchie Burger. What is a Munchie Burger you ask? It is a burger with mozzarella sticks and onion rings on top smothered in BBQ sauce. Guess what? It tasted delicious!!! However, I felt like garbage all afternoon and didn't fully recover until later that evening. The only other thing I had on my splurge day was A smore...as in ONE. It was good, and there were no adverse affects from it...that I felt.
All this to say that, while it was a free day, I found myself still "snacking" on seeds, fruits and veggies throughout the day instead of the Little Debbies that I used to get out of the vending machine. I am finding that even on your free/splurge day you will not want to ruin what you have worked so hard to achieve so you will only "splurge" in moderation...if at all.
On Monday, I will post (hopefully) a new deadlift PR and a new Crossfit "Cindy" PR.* I will also post my current weight. I am only officially weighing in on Mondays. (I will say this, I snuck a peak at the scale on Friday, post workout, and I can't wait to see what Monday brings!)
*PR = personal record "Cindy" = 20 minutes AMRAP (as many rounds as possible) of 5 pullups, 10 pushups, and 15 squats
5/15/12
Today's WOD
Today's Crossfit WOD was: Run 800m, then 10 rounds of 10 pullups & 10 ring dips, then run another 800m. I completed this as Rx'd in 33:26. My first 800 was 4:02 and the second was 4:58, not too shabby of a dropoff. The "stuff" in between the runs was interesting. The pullups would leave you winded and the ring dips just wore you down until you felt like you couldn't push yourself back up to save your life. Tomorrow is a much needed rest day. I will concentrate on stretching and some mobility movements to loosen everything back up and get ready to hit it again on Thursday.
Also, in regards to the focus on plant based foods, here are some of things we have eaten in the last week:
Eggplant Parmigiana
Veggie Burgers (Lentils and black bean based)
Tofu Stir Fry
On Sunday, for Mother's Day, I grilled marinated chicken breasts, pineapple slices, "potato packets", and we had corn on the cob.
So far everything has been absolutely delicious, which mostly has to do with the fact that my wife is an amazing cook!!
Also, in regards to the focus on plant based foods, here are some of things we have eaten in the last week:
Eggplant Parmigiana
Veggie Burgers (Lentils and black bean based)
Tofu Stir Fry
On Sunday, for Mother's Day, I grilled marinated chicken breasts, pineapple slices, "potato packets", and we had corn on the cob.
So far everything has been absolutely delicious, which mostly has to do with the fact that my wife is an amazing cook!!
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