"Monday Morning Weigh-In" posts are now a thing of the past. I weighed in this morning at 166 lbs. I have held steady plus or minus about 2 pounds for the better part of the last 3 weeks. Therefore, I don't feel it will be necessary to post on this anymore...not much to track when it has leveled out...
I went for a new PR on my Snatch this morning...I got a 20 lb. PR! The last time I went for a PR was a couple of years ago when we were making a video for our gym - The Anvil. In the video you can see me put up a 115 lb. snatch. This morning I hit 135 lbs. twice. I plan to work on this lift and hopefully put up another PR soon.
After doing the snatch, I did some running intervals for my conditioning workout this morning. It was run 800m, rest 2 minutes for 3 rounds. Total time: 14:56 (not including any rest time after final 800m run). At lunchtime today I did a NENP workout from Dai Manuel. I did #8 in 6:46, and then ran a mile at about my 5K pace as a cool-down in 9:33.
6/11/12
6/8/12
Getting Serious Update
I did the Crossfit workout Amanda this morning. This is 9, 7, 5 reps of muscle-ups and 95 lb. snatch. I completed the workout in 9:55. (The Rx'd weight for men is supposed to be 135, but I'm not quite there yet...soon though!!!) Next week for one of my power workouts I plan on doing 1 rep max of Snatch and I'm shooting for 135 lbs. I'll keep you posted.
I saw this this morning on Crossfit.com from Tuesday's posting. When you think it's too hard and you can't do any more...think about 13 year old Kate Foster.
I saw this this morning on Crossfit.com from Tuesday's posting. When you think it's too hard and you can't do any more...think about 13 year old Kate Foster.
6/7/12
Awesome Morning!
Well, my day has started out fantastic! We worked on (and introduced to John) our snatch this morning before doing the Michael workout. "Michael" consists of 3 rounds of 800m run, 50 back extensions, 50 situps. Both of us scored a PR! I knocked over 3 minutes off of my previous time with a 21:24!
People at our local YMCA are starting to ask questions/take notice. While we were working on our snatch this morning a husband/wife duo came in and in their conversation with a couple of other guys asked, "Are these the guys that do Crossfit here?" Then as we were leaving the lady behind the desk asked what we were training for. I told her that we're training for life and to set a precedent for our children.
People at our local YMCA are starting to ask questions/take notice. While we were working on our snatch this morning a husband/wife duo came in and in their conversation with a couple of other guys asked, "Are these the guys that do Crossfit here?" Then as we were leaving the lady behind the desk asked what we were training for. I told her that we're training for life and to set a precedent for our children.
6/6/12
This is an article (from the Crossfit Journal) and video about two of the men expected to place in this year's Crossfit Games which will take place next month.
As Rich Froning Jr. stepped out onto the competition floor at the 2011 Reebok CrossFit Games, many wondered what was written on his shoes. He says it was a line from scripture focused on the crucifixion of Christ.
“If I ever got tired and looked down at my shoe, I was kinda like, ya know, ‘This is nothing compared to what he went through for us,’” says the world’s fittest man.
Dan Bailey, who finished sixth at last year’s Games, says that during competition he thinks about what he’s grateful for.
“It’s not all about where you finish. It’s about the effort you give,” he explains. “You can easily put yourself in the position where, ‘Well, I’m not going to win, so why try?’ And that’s the complete wrong attitude to have … in anything in life. You have to do the best with what you have and do the best with what you’re given.”
Both men say God has given them gifts, and they understand that it’s not all about them.
“I figure this is my way to glorify him in all that I do,” Froning says.
As Rich Froning Jr. stepped out onto the competition floor at the 2011 Reebok CrossFit Games, many wondered what was written on his shoes. He says it was a line from scripture focused on the crucifixion of Christ.
“If I ever got tired and looked down at my shoe, I was kinda like, ya know, ‘This is nothing compared to what he went through for us,’” says the world’s fittest man.
Dan Bailey, who finished sixth at last year’s Games, says that during competition he thinks about what he’s grateful for.
“It’s not all about where you finish. It’s about the effort you give,” he explains. “You can easily put yourself in the position where, ‘Well, I’m not going to win, so why try?’ And that’s the complete wrong attitude to have … in anything in life. You have to do the best with what you have and do the best with what you’re given.”
Both men say God has given them gifts, and they understand that it’s not all about them.
“I figure this is my way to glorify him in all that I do,” Froning says.
Getting Serious Update
This morning I rowed 500m for time to set a baseline for myself. My time was 1:44. My protege rowed his in 1:42. Kudos John! We also did the Crossfit workout Elizabeth.
My score, as Rx'd, was 17:54. This is my first time doing this one as prescribed. In the past I've always done either Hang Power Cleans or just Power Cleans. So this will be a new baseline time to beat!
Look for, hopefully later today, an awesome recipe for healthy stuffed shells!
My score, as Rx'd, was 17:54. This is my first time doing this one as prescribed. In the past I've always done either Hang Power Cleans or just Power Cleans. So this will be a new baseline time to beat!
Look for, hopefully later today, an awesome recipe for healthy stuffed shells!
6/5/12
Birthday Party with Guns!!!
My better half also sent me this article yesterday. Which of course I think is awesome!!
Let me know what you think in the comments section below...I'm sure some of you have an opinion on this!
Let me know what you think in the comments section below...I'm sure some of you have an opinion on this!
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.
6/4/12
Monday Morning Weigh-in
My post workout weight this morning was 166 lbs. My workout itself was as follows...
For power this morning I did 5x5 Shoulder press. I did all five sets at 115 lbs.
For conditioning, I did a new (to me) workout that goes as follows:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
My total rounds for the 5 cycles was 19...and I was blown after I was done.
Lunch today consists of (meatless) taco salad which includes: lettuce, black olives, yellow rice, corn, black beans, avocado, cheddar cheese, tofu-based fiesta sauce, salsa and corn chips. And let me tell you, it's scrumptious!
Tomorrow I plan on doing max weighted pullups (probably 7x1) and the Crossfit Helen workout.
For power this morning I did 5x5 Shoulder press. I did all five sets at 115 lbs.
For conditioning, I did a new (to me) workout that goes as follows:
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
My total rounds for the 5 cycles was 19...and I was blown after I was done.
Lunch today consists of (meatless) taco salad which includes: lettuce, black olives, yellow rice, corn, black beans, avocado, cheddar cheese, tofu-based fiesta sauce, salsa and corn chips. And let me tell you, it's scrumptious!
Tomorrow I plan on doing max weighted pullups (probably 7x1) and the Crossfit Helen workout.
6/1/12
Recovery, Shmovery
So, why the five hour rule? I believe that sleep, rest and recovery are important...but...but...
There's always a "but".
I have in the last month made several life changes. One was the diet change that I told you about recently. The other significant one is that I have upped the intensity of my workouts and overall workout plan. Regarding the workout plan, I now will do both a power lift and a conditioning workout on most days. During my workout I push myself harder as well as pushing my workout partner(s) harder (which is usually reciprocated without being asked). Heck, even the guys in the weight room who think we're a couple of crazies even tell us to keep moving when they see us slowing down!
Sooooo.......why the five hour rule!? It's simply this. When I was a younger man (boy) I found that I could function almost indefinitely on a steady 5 hours of sleep per night schedule. Of course, on the weekends (specifically Sundays) I usually get a little extra, which is not a bad thing. I have found that when I've allowed myself to sleep/stay-in-bed for excessively longer ie. 10-12 hours-ish, I tend to feel very sluggish and never seem to really "get going" that particular day.
So, here's my advice: Find what your optimum sleep amount is and then stick to it. How do you determine this? Most of us, adults that is, have a good idea what this magic number is...and it's different for everyone. The magic number is the least amount of sleep you can get and still function at your full potential in your life, workouts, job, studies, etc... I do strongly believe that more sleep is not necessarily better. As I mentioned earlier, I often feel worse when getting an excessive amount of sleep. So there is a point of diminishing returns. In other words, you can have too much of a good thing!
That being said...sleep, rest and recovery are important. I believe that an overall healthy and active lifestyle will help you recover faster than the "average" person. For more on this topic and a very good read see what Greg Glassman says about recovery.
Who is this Greg Glassman guy you ask? He's "only" the founder of Crossfit!
Eat right, get out and push yourself and get the right amount of sleep...this is, at the very least, a good place to start!
There's always a "but".
I have in the last month made several life changes. One was the diet change that I told you about recently. The other significant one is that I have upped the intensity of my workouts and overall workout plan. Regarding the workout plan, I now will do both a power lift and a conditioning workout on most days. During my workout I push myself harder as well as pushing my workout partner(s) harder (which is usually reciprocated without being asked). Heck, even the guys in the weight room who think we're a couple of crazies even tell us to keep moving when they see us slowing down!
Sooooo.......why the five hour rule!? It's simply this. When I was a younger man (boy) I found that I could function almost indefinitely on a steady 5 hours of sleep per night schedule. Of course, on the weekends (specifically Sundays) I usually get a little extra, which is not a bad thing. I have found that when I've allowed myself to sleep/stay-in-bed for excessively longer ie. 10-12 hours-ish, I tend to feel very sluggish and never seem to really "get going" that particular day.
So, here's my advice: Find what your optimum sleep amount is and then stick to it. How do you determine this? Most of us, adults that is, have a good idea what this magic number is...and it's different for everyone. The magic number is the least amount of sleep you can get and still function at your full potential in your life, workouts, job, studies, etc... I do strongly believe that more sleep is not necessarily better. As I mentioned earlier, I often feel worse when getting an excessive amount of sleep. So there is a point of diminishing returns. In other words, you can have too much of a good thing!
That being said...sleep, rest and recovery are important. I believe that an overall healthy and active lifestyle will help you recover faster than the "average" person. For more on this topic and a very good read see what Greg Glassman says about recovery.
Who is this Greg Glassman guy you ask? He's "only" the founder of Crossfit!
Eat right, get out and push yourself and get the right amount of sleep...this is, at the very least, a good place to start!
Subscribe to:
Posts (Atom)