Sunday, December 27, 2009

Log 12/17




Been down with the Flu since monday the 21st of December. I have not worked out in 9 days and have not been the best example of proper eating habits due to the Christmas Holiday. Should be back on track for Monday. Hopefully...
How a virus Works:
In 1898, Friedrich Loeffler and Paul Frosch found evidence that the cause of foot-and-mouth disease in livestock was an infectious particle smaller than any bacteria. This was the first clue to the nature of viruses, genetic entities that lie somewhere in the grey area between living and non-living states.
Viruses depend on the host cells that they infect to reproduce. When found outside of host cells, viruses exist as a protein coat or capsid, sometimes enclosed within a membrane. The capsid encloses either DNA or RNA which codes for the virus elements. While in this form outside the cell, the virus is metabollically inert; examples of such forms are pictured below. In 1898, Friedrich Loeffler and Paul Frosch found evidence that the cause of foot-and-mouth disease in livestock was an infectious particle smaller than any bacteria. This was the first clue to the nature of viruses, genetic entities that lie somewhere in the grey area between living and non-living states.
Viruses depend on the host cells that they infect to reproduce. When found outside of host cells, viruses exist as a protein coat or capsid, sometimes enclosed within a membrane. The capsid encloses either DNA or RNA which codes for the virus elements. While in this form outside the cell, the virus is metabollically inert; examples of such forms are pictured below. When it comes into contact with a host cell, a virus can insert its genetic material into its host, literally taking over the host's functions. An infected cell produces more viral protein and genetic material instead of its usual products. Some viruses may remain dormant inside host cells for long periods, causing no obvious change in their host cells (a stage known as the lysogenic phase). But when a dormant virus is stimulated, it enters the lytic phase: new viruses are formed, self-assemble, and burst out of the host cell, killing the cell and going on to infect other cells. The diagram below at right shows a virus that attacks bacteria, known as the lambda bacteriophage, which measures roughly 200 nanometers.

Viruses cause a number of diseases in eukaryotes. In humans, smallpox, the common cold, chickenpox, influenza, shingles, herpes, polio, rabies, Ebola, hanta fever, and AIDS are examples of viral diseases. Even some types of cancer -- though definitely not all -- have been linked to viruses.
Viruses themselves have no fossil record, but it is quite possible that they have left traces in the history of life. It has been hypothesized that viruses may be responsible for some of the extinctions seen in the fossil record (Emiliani, 1993). It was once thought by some that outbreaks of viral disease might have been responsible for mass extinctions, such as the extinction of the dinosaurs and other life forms. This theory is hard to test but seems unlikely, since a given virus can typically cause disease only in one species or in a group of related species. Even a hypothetical virus that could infect and kill all dinosaurs, 65 million years ago, could not have infected the ammonites or foraminifera that also went extinct at the same time.
On the other hand, because viruses can transfer genetic material between different species of host, they are extensively used in genetic engineering. Viruses also carry out natural "genetic engineering": a virus may incorporate some genetic material from its host as it is replicating, and transfer this genetic information to a new host, even to a host unrelated to the previous host. This is known as transduction, and in some cases it may serve as a means of evolutionary change -- although it is not clear how important an evolutionary mechanism transduction actually is.

Thursday, December 17, 2009

Log 12/16


Sleep: 8 hours
Food:
Breakfast: Cottage Cheese w/ pinapples 8oz
Lunch: Italian Meatballs w/ cranberries and avocado
Dinner: 8oz of Chicken and 3 cups of salad w/ mixed veggies and avocado and oil/vinegar
Liquids: 3 cups of Coffee and Heavy Cream, 3oz of water
Exercise: Split Jerk 1-1-1-1-1-1-1 (195, 205, 215, 225, 235, 240, 245) (And I cleaned 245#)

Tuesday, December 15, 2009

December 15 Log

Workout: 5 Rounds - 5 Deadlift (275#) 10 Burpess - 3:39

Food:
BF - 8oz of Cottage Cheese w/ pineapple
Lunch - 1/2 sandwich turkey avo, veggies on squaw
Dinner - Salad with Beef and chick salad w/ apples

Friday, December 4, 2009

2nd Annual McFlurry Memorial/Fundraiser Saturday December 5th, 2009




This Workout is dedicated to Miguel Flores who was a great friend and trainer. He dedicated a lot of his Holiday free time passing out toys to children in the Barstow community, with the Barstow PAL (Police Activities League). He passed away last year and that was when we put together this Workout to dedicate to him. The turnout last year was huge and we expect a bigger crowd this year!
BRING A TOY, BUY A SHIRT OR GIVE A DONATION! ALL DONATIONS AND TOYS WILL GO TO THE BARSTOW PAL.
Saturday is going to be lots of fun just as Miguel would have made it. Anyone and everyone can participate!
If you want to see what last year was like, go to http://www.cf949.com/ and take a look at the video under our media tab labeled “McFlurry”.

CrossFit San Diego
Address:
1401 E. Street San Diego, CA 92101
(on 14th street between E & F street, Downtown San Diego)


Friday, November 20, 2009

Getting back on track


Turkey Trot:

16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help16 folks have signed up to run the Turkey Trot next week. The shirts are coming along nicely. We can’t wait to see everybody wearing them at the race.
Don’t forget that CrossFit 949 will have a booth at the health/wellness expo following the race. Who wants to help at the expo and do a mini WOD or two? We’d like to get at least five different folks there to help.

Worked up to a 3x Back Squat. 285 x 3 , 290 x 3 (F)
then:
Tababta Something Else: 20 sec on 10 Sec rest for 4 Minutes.

Pull Ups - 79, Push Ups - 112, Sit Ups - 85, Squats - 127 Total = 403

Sleep: 7 Hours
Eating -
Breakfast: Egg whites w/ cheese and bacon.
Lunch: String Cheese, 2 tsp of Almond butter
Dinner: Thai Food w/ soup

Wednesday, November 18, 2009

Welcome Back

I have been swamped with work. I am going to start all the way back from Friday Nov. 13th.

Friday Nov. 13 - Jason: 5 Muscle ups/100 Squats, 10 MU, 75 Sq, 15 MU/50 Sq, 20 MU/ 25 Sq.

Then - 92% Snatch 1x1 - 165#, 92% Clean and Jerk - 210#

Monday Nov. 16 - Body Weight Clean and Press - 170# (Not Push Press or Push Jerk)

Then - 1 Mile Run: (not on exact track/approx. 1750m) 6:35

Tuesday Nov. 17 - Helen 3 Rnds of: 400m Run, 21 Kettlebell Swings (24kg/1 1/2 Pood)- 11:26 Ran a 550M run rather than the 400M.

Then: 1x4 - 135# Shoulder Press into Back squat (x3)

Then: 21-15-9 of: 50 Double Unders, Kettlebell Swings (1 3/4 Pood/28kg) , 24" Box Jumps

Thursday, November 12, 2009

Took a break today. Need some down time.

Breakfast - 2 1/2 cups of cottage cheese and pineapple 2%

Lunch - Lettuce wrapped double cheese burger w/ avocado.

Dinner- 2 Tamales (1 beef/1chicken) 3 oz of chicken, 1/2 pear dipped in yogurt

Liquids - 8 oz of water, 3 cups of chocolate milk, No coffee today...

Exercise - none

Recovery - none

Wednesday, November 11, 2009

Log 11/11

Did my Bulgarian training again today. I am feeling it from yesterday.

x = made, f = failed

Day 1

Snatch

88% 1x5 167.00 x x f f x

77% 2x3 146.00 f f x f x

73% 3x2 140.00 f x f f x

Clean and Jerk

88% - 1x5 207.00 - f f f x x

73% - 3x2 171.00 - f x x f f

Front Squat

90% 1x2 - 250.00 DNF (165# x1)

85% 2x2 - 235.00 DNF

Day 2

Power Snatch 77% - 1x2 145.00 x x

Power Clean+Jerk 79% - 1x2 - 187.00 x x

Backsquat - 85% - 2x3 265.00 x x x



Sleep: 8 Hours

Food:
Breakfast: 4oz of Turkey, 1 egg, some veggies mixed

Lunch: Beans 1cup, 2 oz of BBQ Chicken, 2 cups of salad w/ ranch, 1 apple, 1 smore

Dinner: 3 oz of turkey scramble (w/ veggies) 3 cups of broccoli, 1 med/lrg chinese chix salad

Liquids: 3 cups of coffee, 8 oz of water

Exercise: Day 2 Bulgarian training, Power Snatch, Power Clean and Jerk, Back Squat

Recovery: Foam Roller

Log 11/10

Killed myself today, don't ask why. I had to take a break from recent posts and have not kept track of my food. However, I am getting back on track so here is Tuesday's post even though it's wednesday.

Bulgarian Cycle - Day 1: Snatch, Clean and Jerk, Front Squat

then

5 rounds - 25 inverted burpees, 25 pull ups, 25 Burpees: 40:12 (1400M run as warm up)

Recovery: Light 400 M run

Sunday, November 8, 2009

Log 11/7


I am not going to post for yesterday or today. I have been waiting to post until Monday. However, I have been eating relatively clean and did moderate exercise.

Today, I am going to go surf at T-Street, then go for a bike ride a little later. I am really trying to maintain my diet (within my budget that is) to the best of my ability. I will start my posting back up to full effect come Monday.

Have a great weekend!

Friday, November 6, 2009

Log 11/6

Sleep: 5 hours last night. Had a 6AM class and a lot of work. 6AM class is tough

Food:
Breakfast: None

Lunch: 1 quesadilla

Dinner: 2 small streetside tacos 1 chicken 1 steak, and a double del cheese burger. (It was a long day, let me tell you.)

Exercise: Worked some snatch technique. Not much. Coached all day and had no time.

Recovery: I'm pretty sore from yesterday's workout. Got massaged from our Massage Therapist. It didn't feel as good as I had hoped, however it was somewhat effective.

Thursday, November 5, 2009

Agility Log 11/5

Agility is essentially a combination of acceleration, deceleration and changing direction.
To create fast, multi-directional movement, you need to teach your body to move, challenging your central nervous system to adopt a movement pattern and perform it successfully. For example, when you first ride a bike you need strength to move the pedals but you also need to 'learn' the movement pattern.
Once it's learnt correctly it will be stored in what may be termed 'muscle memory.'
Rugby related movements are complex combinations of smaller, simpler movements. The reason some players, like Jason Robinson, are better at performing certain movement skills is that they more easily bring together all the smaller movements and co-ordinate them. These movements are:
Foot speed
Balance
Reaction
Breaking agility down into it's components and training them independently is the first step, followed by a progression to combination drills.
Log:


Sleep: 8 hours of sleep last night. Felt really nice.

Food:
Breakfast: 2 oz of steak and 2 eggs.

Lunch: 2 quesadillas from Cafe del Sol.

Dinner:

Exercise: AMRAP in 20 minutes of: 10 Thrusters, 10 Pull Ups - 14 rounds + 10 Thrusters

Recovery: Agility drill ladder.

Wednesday, November 4, 2009

Log 11/4


People doing skills and drills at the Gymnastics Cert at CrossFit 949.

LOG:

Sleep: 4 hours. Ouch.

Food:
Breakfast:1 cup of Oatmeal with heavy cream, butter, and protein powder.

Lunch: Mini Breakfast from Pipes Cafe. 3 eggs, 3 sausage links, 2 slices of bread, cup of fruit.

Dinner: 2 oz of Turkey, 1 oz of steak, 1 oz of meatloaf, Salad.

Liquids: 6 cups of coffee (3 cups with H/H and 3 cups with Heavy Cream).

Exercise: Rest today.

Recovery: None.

Tuesday, November 3, 2009

Log 11/3

Log

Sleep: Got about 8 hours last night.

Food:
Breakfast: 2 eggs, 4 sausage links, some hash browns (3 bites) and 1 bite of a cinnamon roll.

Lunch: California Burrito - 3 eggs, 2oz of ham, 1/2 avocado, some sour cream and tomato

Dinner: 4oz of turkey scramble and the usual salad. Check earlier posts for ingredients.

Liquids: 8oz of water, and 3 cup of coffee. I was tired today.

Exercise: Pull Up Ladder - 17 + 10 rounds. 12 full rounds were strict.

Recovery:

Monday, November 2, 2009

Log 11/2


Log
:

Sleep: Got about 51/2 hours last night. I had to take John to the airport. I don't feel tired which is great!

Food:
Breakfast: 1 Bowl of whole wheat oatmeal, 2 scoops of protein powder, and 2 tbsp of heavy cream.

Lunch: Chicken Fajita Pita

Dinner: Some meatloaf and eggplant

Liquids: 16oz of water, and 1 cup of coffee... I know.

Exercise: Pull Up Ladder (NC) but substituted a trainer workout with Mike and Paul from CrossFit Inland Empire
400M run, 25 Wall ball, 25 Double Unders, 400M run, 25 Kettlebell Swings, 25 Box Jumps, 400M run 25 Burpees, 25 Push Press (40# Dumbbell)

Recovery:

Sunday, November 1, 2009

The Benefit of Coconut Oil


This was a post written by Mr. Bob Foss. He is one of my members at CF949 and has a great diet plan. If any of you have ever met Bob, he is a machine. Bob just turned 50 years old in August and still looks and performs better than most young men who are still in High School Football Programs. I suggest reading his little "Readers Digest" version of coconut oil first, then reading the link provided. Enjoy!


Adam, here's a couple links that provide some pretty good info regarding the healthful benefits of coconut oil. I've been using coconut oil for months as an additional source of fat. I don't eat a lot of carbs (unless I get dragged into Pizza Port) but I do consume a lot of fat in the form of nuts (almonds, pecans, cashews, macadamia), avocados, olive oil, raw milk, and coconut oil. Coconut oil is almost pure saturated fat and one of the highest naturally occuring sources of Medium Chain Triglycerides (MCTs). MCTs are easily digested and a great source of quick energy. They promote thermogenesis (increased metabolism and fat burning) and the MCTs in coconut oil contain Lauric Acid which is an antiviral and antibacterial and greatly supports the immune system.


I've tried several brands and currently use Barlean's Extra Virgin Coconut Oil. You can find it at Henry's Market, Mother's Market, etc. Make sure you read the labels and get the Extra Virgin which is unrefined and unbleached. I use one tablespoon at a time with a meal or in a smoothie and take two to three tablespoons a day. If I don't mix it in a smoothie, I'll eat it right off the spoon. It's great to cook with as well and heat does not destroy the MCTs.


It does take your body a week or two to adapt to the increased fat intake so if your not already used to it, I recommend one tablespoon a day and gradually increase. Gotta go! That's just the readers digest version. Read the links for more technical data. Again, I just use coconut oil as an additional fat source and have been limiting my carbs for some time. I don't know what the result of combining a high carb diet with the coconut oil would be.






LOG: Sleep: Approximately 9 hours last night.
Food:
Breakfast: No b/f again! I keep not waking up in time to make something before the gym.
Lunch: John made some 2 eggs, 1oz of sausage, 1 bacon strip.
Dinner: 4 oz of Meatloaf, 1 cup of peas and again... Salad.
Sweets: Cinnamon Roll.
Liquids: 16oz of water, 2 cups of milk, 1 cup of chocolate milk, 1 Tequila on the Rocks.
Exercise: Heavy Thrusters 1-1-1-1-1: 165#,175#,185#,195#,205# (my arms still hurt from Angie).
Recovery: Used the stick. Light massage to the arms.

Saturday, October 31, 2009

Log 10/31

LOG:

Sleep:
Approximately 8 hours last night.

Food:
Breakfast: No b/f again! I keep not waking up in time to make something before the gym.

Lunch: Steak and egg burrito same as yesteday's post. I don't feel like typing it in.

Dinner: Okay... Here it goes. 6 chicken wings, 6 spicy meat balls, 3oz of flat iron flank steak, same salad as all the other nights

Sweets: It's Halloween. All I can say is candy, cake, carrot cake filled cookie sandwiches and chips with sour cream. Dont judge me...

Liquids: 16oz of water, 2 cups of milk, 3 cups of chocolate milk, 1 beer Bud Light (seasonal wheat)

Exercise: In teams of 3, complete the following: AMRAP in 13 Min. of Max Deadlifts (255#) Wall Ball (20#) 400 M Run x 2.
Adam = 83, The Hoff = 53, Foss = 97

Recovery: Going to use the stick. "The Stick" is a great tool that you can find at most MMA or fitness stores. Google "The Stick"

Log 10/30

LOG:

Sleep:
4 hours. Went to bed about 1:45AM and woke up at 5:20A for the 6A class. Yikes!

Food:

Breakfast: None

Lunch: 2 x .99 cent big burgers with cheese and ketchup. Put both burgers together with one bun to keep the unfavorable carb count down.

Snack: Steak and egg white burrito w/ swiss cheese and sauteed veggies.

Dinner: The usual salad like all the other nights. See previous posts. 6oz of Tri Tip and one carne asada taco w guacamole.

Liquids: had 32 oz of water and 4 cup of coffee. 1 with H/H and 1 with heavy cream.

Exercise: Angie: 100 x Pull Ups, Push Ups, Sit Ups and Squats - 16:12

Recovery: None. No bueno...

Thursday, October 29, 2009

How did you get involved with CrossFit?

Okay, here goes my story...

It was late December and recently going through a break up, Rachel forced me to visit her down in San Diego. Crushed by the incident back home, I needed to do something that would bring me back to life and get my mind clear.

After a couple of days at her house, she asked, "Do you want to go to the Saturday morning workout at CrossFit San Diego with me?" Not really knowing what all this CrossFit, warehouse style gym, ya dee ya dee ya I've been hearing about for the last couple months; I accept.

Walking into the cold, blue, warehouse gym I see more than 30 people just standing around chatting with each other. Most of them fit, some not, but just waiting like sheep. Looking back now I'm sure Rachel was laughing at me knowing that I was about to get my ass kicked. After signing my life away, I hear this loud commanding voice get everyone's attention. He starts explaining the workout and how we get paired in teams of two while describing these weird named exercises. Trying to translate what the instructor said, I decided to go for it. The only thing I remember is hearing... "Fight Gone Bad". It still echo's through my head over and over to this day.

Chaos, confusion, anger, frustration and a stupid piece of paper was all I got out of that cold January morning. 3..2..1..GO! And off I went to the first station. Rach is next to me trying to explain the movements as I Race to each station, my partner is telling me to move faster for a higher score and I keep hearing this loud voice scream, "ROTATE!" every 60 seconds.

Three rounds later it finally ended. As I laid on the floor passed out trying to collect my thoughts, I was so upset that I just got schooled with 55#'s on the bar, and my partner (who was a woman) totally kicked my ass and nearly doubled my score. I hobbled out of CrossFit San Diego furiously yelling at Rach for nearly killing me, and how she can explain to Mom that her son died from a 55# barbell.

About a week later, I got the courage to stroll into CFSD and see how the classes worked. There, I met some great people who welcomed me in so I can understand what they were doing. Our good friend Raj was working on heavy back squats and Aush was by the pull up bar. Seeing these awkward pull ups, I asked Aush what they were all about. Explaining the kip to me, I hopped on the bar to give it a whirl. First try, nothing. Second try, close. Three times a charm, I was full on kipping.

That's what got me hooked on CrossFit. The Coaching and instruction that came from a complete stranger to make me better. It was only a matter of time before I was able to understand what every movement was, so I could help someone else who was curious like me. Now, I am the proud owner of CrossFit 949 with my Sis and want to thank her for giving me the chance to enter this wonderful program.


What's your story?

I didn't post yesterday due to the need of rest. So. here's today's post!

LOG:


Sleep:
12 1/2 hours last night. I passed the fuck out and needed the rest.

Food:
Breakfast: 1/2 Ruben Sandwich.. I had to race out this morning but it was delicious. With some secret sauce (which we all know is just Thousand Isle Dressing with onions).

Lunch: Turkey Wrap w/ lettuce, tomato, mayo, wheat tortilla, and 3oz of Turkey

Dinner: Salad 2 cups w/ mixed veggies and oil/vinegar. topped with strips of pork chops.

No sweets tonight!

Liquids: had 16 oz of water and 2 cup of coffee with heavy cream.


Exercise:

5x5 Shoulder Press:
135, 135, 140, 145, 150x

3x5 Push Press:
155, 165, 175, 185, 200

1x5 Push Jerk:
185, 205, 205, 235 (PR), 240 (PR)

Recovery: PVC pass throughs to open my shoulders up.

Tuesday, October 27, 2009

Log 10/27 - Define mental toughness

Define mental toughness:

I believe Mental Toughness = Power. Similar to Intensity, if you have a weak mind you will never be able to increase numbers as far as times and load.

Think about those times you have stopped in the middle of your workout because the weight was too heavy. You took a break in the middle of your WOD and your body is saying "Stop this hurts!" But, it takes the Mental Toughness to get back on that bar and finish the workout. I see this especially with Sheree. I have watched Sheree since she joined back in July and have seen so many gains. When we did Elizabeth yesterday, the cleans were killing her. Even though she could have stopped at any time, she decided to continue with the workout no matter how bad it hurt.

Now, apply that mental toughness to a heavy lift. If you have a weak mind and are scared or doubt yourself before you approach that bar, how the Hell do you expect to move that weight? No possible way if you keep telling yourself "I can't". Which leads me back to my first statement. Mental Toughness = Power. Be confident in yourself, curse at the bar even and pick that shit up! If you dance around and procrastinate about doing something it will never get done.

So, keep a positive mind, clear your head, keep your problems at home and leave your EGO at the door. You might amaze yourself at the things you can accomplish.

LOG:

Sleep:
Approximately 8 hours last night. Crashed at Nickel's house. I had some peace and quiet.

Food:

Breakfast: 1/2 of a pips burrito. about 3 eggs, 2 sausages, 1/4 avo, and some ketchup

Lunch: 2 eggs, 1 sausage w/ buttered toast (1 slice)

Dinner: Chicken (approx. 4 oz), Salad with misc. veggies, olive oil and vinegar (white)

Had some ice cream tongiht rather than candy...

Liquids: had 8 oz of water and 3 cup of coffee. 1 with H/H and 1 with heavy cream.


Exercise: Skill day - demoed the hand stand push up all day. Then, did some light shoulder presses with the bar: 95# x 10, 115# x 5, 135# x 3, 155# x 3.

Recovery: Going to roll out tonight. Hitting up the trigger point ball tonight bitches!!!

Monday, October 26, 2009

Today's Log Book 10/26

Sleep: Approximately 9 hours today. I'm constantly waking up in the middle of the night off and on, but feel rested in the morning.

Food:
Breakfast: Ate 4 oz of chx and 2 oz of cheese. No fats or carbs

Lunch: 3 oz of ribs, lots of steamed veggies and some salad dressing

Dinner: Turkey and Ham w/ Jack cheese in a veggie filled salad. Olive oil and vinegar

Had some candy again... FUCK.

Liquids: had about 16 oz of water today and 1 cup of coffee w/ heavy cream.


Exercise: Going to start my routine again. I am sick of not really working out. I have to break this cycle. Today's WOD is Elizabeth. Last time I got almost 8 minutes (doing full cleans not Power Cleans) so I will see how it goes today. Elizabeth is 21-15-9 reps of Cleans and Ring Dips. Can't wait!

Did Elizabeth w/ full cleans. 10:37 Rx. Such an ass kicker of a workout.


Recovery: Passed the Fuck Out! (PTFO)

Sunday's Blog

Exercise: I did nothing but create T-shirts all day. However, before jumping in the shower I did 5 Rnds: 20 Push Ups 20 Squats.

Food:
Breakfast: 4 small Chx tortilla wraps with cheese.

Lunch: 3 oz of chx and a bag of mixed seeds

Dinner: Boston Market - 4 oz of chx 2 cups of steamed veggies, a bite of sweet potato and one roll.

Snacks: The killer - Miscellaneous candy and cup cakes in between. 2 CC and 2 candies to be exact.

Liquids: 32oz of water and 4 cups of coffee w Heavy Cream

Sleep: Approximately 8 1/2 hours. My sleep has been high from being mentally tired.

Recovery: No stretching today...

Saturday, October 24, 2009

Today's Log Book

Exercise: Surfed for 2 hours today

Food: I don't want to talk about it... Halloween party. All I can say is Pizza, sweets, alcohol.

Liquids: Two bottles of water and 3 cups of coffee.

Overall not a good day (minus the surfing). :)

Friday, October 23, 2009

Today's Log

Sleep: Went to bed at 12:30A and woke up at 5:30A. Not much sleep to say the least.

Food:

Breakfast - Ate at 9:15 and had 3 egg whites, salami (5 thin strips), chives and maybe 1/4 cup of shredded cheese.

Lunch - None

Snack - None

Dinner - 4 tacos with chx, beef x 2, pork grilled onions, lime and corn tortillas

Liquids: 3 Cups of coffee w/ 3 tbls of Heavy Cream. It was an early morning...

Exercise: Heavy Deads. Maxed out but only hit 365# today. Not a PR but I have not dead lifted in about 3 or 4 months... SHAME!

Stretch: No stretching today. Been taking it mellow since my neck has been sore from wrestling with Mike

Thursday, October 22, 2009

Today's Log book

Sleep: Went to bed at 1AM and woke up at 7:30ish. So, about 6 1/2 hours.

Food:
Breakfast - 2 Eggs, mixed veggies, and about 1 cup of nuts.

Lunch - 3 oz of Chicken, 2 Cups of veggies, 1 cup of mix nuts and seeds.

Snack - 1 oz of Chicken, 1 oz of cheese. (not gonna lie, I had some Halloween candy)

Dinner - 4 oz of steak, Salad with oil and vinegar 4 cups of salad, 1/2 cup of mixed veggies, squash soup 1/2 cup.

Liquids:
Water - 10 cups
Coffee - 2 cups with 1/4 cup of H/H

Exercise:
Not much activity today and yesterday as far as CrossFit goes. I did some grappling with Mike on the mats (which is no walk in the park, might I add).

4 rounds of:
3 minute grappling
Rest 1 minute in between

then:

Went to the beach and played in the surf a little. Made it a workout by trudging through the surf against the currents. Then of course, laid in the beautiful California sun. :)

Sex and Fitness

Sex!? Yes Please!

Who doesn't like sex!?!? I know I do. I found this awesome little article on CrossFit NorCal's page. I hope you enjoy!

Some of you may be thinking why would I bring up sex on a Crossfit Blog?
Sex is more than just a fun past time….. Although it is that too. Your sex life has a lot to with your overall health and longevity. Which is why most of you are here in the first place. When we have a new client stroll into our gym for a consultation we ask what they are hoping to get out of our services. Rarely, if ever, do we hear, “I want better, longer, more intense sex.”

That would be a little shocking I imagine, but I must say, I would try to snag that client as fast as possible because you know he or she would provide some serious entertainment!

Instead, we hear things like “want to look better” ; “lose a few pounds”, or “ I need some rehab”. These are all the results we are EXPECTING when we join a gym. Better sex is just one of the amazing undisclosed perks of being fit.
Becoming “fit” improves your body image which means having more confidence in and out of the bedroom. Body image is really what makes or breaks a lot of sexual escapades, especially for women. The willingness to try new positions or leave the lights on is pretty much off the table. For a few reasons: One, because you either do not have the strength or flexibility to do them, or you are worried about a “fat roll” here and there. Two, you need to be in the most flattering position so that you can get out of your head (for about half a second if you’re a male or about 5 minutes if you are a female!) so we can obtain the BIG O! The fact is that if you like how you look, then the floodgates of good sex can be all yours.

Sex or lack thereof plays an important part of our mental and physical health. There are major physiological advantages to regular enthusiastic sex. One of the most credible studies was from Queens University in Belfast. They tracked the mortality of 1,000 middle aged men over a span of ten years. It compared men of similar age and health. The findings were published in 1997 in British Medical Journal and stated that men who had the highest frequency of orgasms enjoyed a death rate half that of the sexual lagers. The same university found that men reduced their risk of heart attack or stroke by half, if they are having sex three or more times per week. Not like the fellas need more encouragement. Don’t worry ladies there is an upside for us too!

A vigorous rendezvous burns about 200 calories, equate that to rowing for calories…. Anything is better than rowing! Some other fascinating occurrences after shagging include and are not limited to; reduced depression, better bladder control, and even pain relief. Pain relief is a big one ladies for those of us who get headaches, migraines, or arthritis. It happens right before we blast off into orgasm heaven, our levels of a hormone called oxytocin rise to 5 times the normal level which releases endorphins which in turn relieves pain!

So do ya see a pattern…? Eat right and exercise, become aware of how amazing you look, have wicked good sex, ORGASM, enjoy some major health benefits, now repeat. By the way, this in no way endorses unhealthy, unprotected sex. Let’s still think with our good heads!

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Here we go!

Recently, I have noticed that I am hitting walls in my performance. I stopped logging my progress in my hand written journal, so I will now be posting what I eat, drink, how long I sleep, etc. Also, I will post about my rest and what I do for active recovery and leisure time. It all boils down to my to my performance and numbers.

Just as CrossFit always preaches, "The program provides measurable and repeatable data."
Which means the exercises that we do can be tracked via graphs and charts and repeated over again in the same fashion.

This method has been proven time and time again. I have watched my clients, as well as myself, improve not only on our workouts, but in our daily lives.

Surfing is one of my favorite past times. Since I started CrossFit, my surfing has become more efficient. I am not as winded when paddling and I have more endurance to surf for longer sessions. My strength and speed to get in the waves has greatly improved and I can move the board around aggressively. My balance is dialed in; very rare do I fall off or misjudge my footing.

The list goes on and on, but little things like these that have improved my favorite past time is something that excites me. I am not scared to try new sports. I actually see new sports as a challenge and am willing to try them out. Hopefully, you will feel the same stoke that I have about my program and see the same results as I do.