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"
Saturday, October 31, 2009
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...
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:
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)
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!!!
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)
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...
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). :)
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
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. :)
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! Posted by Karina on October 18, 2009 - Posted in News
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!
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.
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.
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