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). :)
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