I've finally did Cindy for the first time today. Thats right I've never done a full Cindy. First time today got 24 rounds plues 5 pull ups. Not bad I'll say. My goal next time it to get 27. Honestly I'm still thinkin of dropping down to 205, still got some fat around me. take 10 lbs off me and I'll probably get better met-cons.
As for my buddy Dave he got 28 rounds, I knew he would, he is the record hopder for max pull-ups and push ups in the Box.
Food today: Had kept it on the Zone. Only modification I'll start is having a high Fat PWO ice cream made with cocunut milk and Vanilla whey. I haven't respond well to my carbs afterwards.
Tuesday, March 31, 2009
Monday, March 30, 2009
Back in the Zone
After a month on Thriving on a low carb paleo diet, I have to start watching my pocket and decided to go back in the Zone. Why?? portion control, optimize performance. I'm not on the typical Zone guidelines on a 40/30/30 ratio (C/P/F) but on a 50/45/5. Trying to lean down a but, honstley doing box jumps at 207 was easier than at 217lbs. So I'm experimenting.
Imoved 5 of my carb blost to my post workout meal and the rest I just sparingly have veggies with my meals, I don't count the, and I don't coun't my Fat intake, I really don't mind it.
I've been feeling hungry but again, adaptation. Eating 19 blocks of protein is easier on the budget if you are only consuming gress-fed beef and free range pultry. I will continue until my set weight or until I see a drop in performance, something that hasn't happpend.
Todays WOD:
Clean @ 80% 1RM (200lbs)
15 min, max single in 16 min with at least a in of rest in between reps.
Got 12. Once I get 15 is time to go up on weight
Max rounds in 15 min of
4 Box squat, on the 1 foot box @ 190lbs
8 Millitary push ups
Then I practice my "pose" running for about 10 min and ate!
meals until now:
1.- Hom made pork sausages (4p), tsp of fish oul and almonds (<12f)
2.- Sweet potatoes and vanillla whey (6c, 4p)
3.- 1/2 of my cob salad
4.- 1/2 cob salad (3p l;ots of fat!)
Imoved 5 of my carb blost to my post workout meal and the rest I just sparingly have veggies with my meals, I don't count the, and I don't coun't my Fat intake, I really don't mind it.
I've been feeling hungry but again, adaptation. Eating 19 blocks of protein is easier on the budget if you are only consuming gress-fed beef and free range pultry. I will continue until my set weight or until I see a drop in performance, something that hasn't happpend.
Todays WOD:
Clean @ 80% 1RM (200lbs)
15 min, max single in 16 min with at least a in of rest in between reps.
Got 12. Once I get 15 is time to go up on weight
Max rounds in 15 min of
4 Box squat, on the 1 foot box @ 190lbs
8 Millitary push ups
Then I practice my "pose" running for about 10 min and ate!
meals until now:
1.- Hom made pork sausages (4p), tsp of fish oul and almonds (<12f)
2.- Sweet potatoes and vanillla whey (6c, 4p)
3.- 1/2 of my cob salad
4.- 1/2 cob salad (3p l;ots of fat!)
Thursday, March 19, 2009
Rest day
So today I'm taking a rest day. The past few days have been hard, but hard!
After monday and a Tabata FGB WOD, yesterday we did a 3min max pull-ups, max reps of 3 min squats and 15 min row for distance. Again... HARD!!
Oh yeah and a first time Hot yoga session after my lift on monday, my shoulders are still stiff!
Well, I'll rest and my next post will be Saturady on me wife's birthday. It'll be tuff.
After monday and a Tabata FGB WOD, yesterday we did a 3min max pull-ups, max reps of 3 min squats and 15 min row for distance. Again... HARD!!
Oh yeah and a first time Hot yoga session after my lift on monday, my shoulders are still stiff!
Well, I'll rest and my next post will be Saturady on me wife's birthday. It'll be tuff.
Monday, March 16, 2009
Some Strenght
Today I wanted to practice my box squats, I really whant my RAW Strenght to go beyond ordinary.
I did 3 rounds of:
8 box squat to the 12 inch box @ 170 lbs
8 Deadn hang pull ups
8 Ring dips
Then
50-40-30 Double Unders mixed with
30-25-20 millitary push ups.
Good one!
Had some Grass-fed Beef Stew for lunch
Tuna and almonds in the afternoon
Bison and almonds for breakfast
I'm trying to rotate nuts and meats. So each day I'll be eating a single type of meat, fish and nut.
Tomorrow is turkey, salmon and pine nut day.
I did 3 rounds of:
8 box squat to the 12 inch box @ 170 lbs
8 Deadn hang pull ups
8 Ring dips
Then
50-40-30 Double Unders mixed with
30-25-20 millitary push ups.
Good one!
Had some Grass-fed Beef Stew for lunch
Tuna and almonds in the afternoon
Bison and almonds for breakfast
I'm trying to rotate nuts and meats. So each day I'll be eating a single type of meat, fish and nut.
Tomorrow is turkey, salmon and pine nut day.
Friday, March 13, 2009
yes we did it again
SOrry the post before this one was kinda messed up. We did Frianabeth again today.
I got my time down by 30 seconds.
honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.
Its fun and awesome to see all the bars set up for the WOD.
I got my time down by 30 seconds.
honestly if the week wouldn't have been, heavy dead lifts and presses on Monday, Christine on Tuesday and "The Chief" yesterday, it would've gon way better.
Its fun and awesome to see all the bars set up for the WOD.
Thursday, March 12, 2009
The Chief
Yesterday I had a one on one session with my client Ross. Ross has been trianing with me for over a year, hes got great results and I've been lucky enought to work with his lovely wife and daughter. My time with them has been more than rewarding, they ar enow both involve in fitness as a lifestyle.
Anyway, we are both close enough to know our favorite beer and eating habits. Long story short, he gave me "shit" about eating meat, again.
Just to let everybody know, it was something I was thinkin for over 2 months. It wasn't easy but I had to try again. Just so everybody know, I'm happy right now, I feel much for my wife but she's been suportive as usual. I love you Aleks.
Today my friend Shawn came back and him and my friend/business partner James did:
Max. rds. in 3 minutes of:
3 Power Cleans 135#/95#
6 push ups
9 squats
Rest 1 minute, repeat for a total of 5 cycles, count every round during each cycle.
We battled hard, I was happy to workout with both gain. I love it. The WOD was hard and kill our quads. Happy with the scores... 30 for me.
Wednesday, March 11, 2009
Gosh no posts!!
Is wednesday already and the week is sincking again, flying or call it whatever. On Mon we did Christine and I sucked at it as usual but I gave it my best for those 11:04 min.
Tuesday I workout with my buddy Shawn. Shawn is the strongest guy of the gang. the biggest lifts and "Grace" are his. So I wanted to go big. Got beated but felt good.
Check out our video from the WOD.
Tuesday I workout with my buddy Shawn. Shawn is the strongest guy of the gang. the biggest lifts and "Grace" are his. So I wanted to go big. Got beated but felt good.
Check out our video from the WOD.
Sunday, March 8, 2009
Cheated on a Sunday??
After following a high fat/protein diet for a week, I actually didn't have lots of cravings. Today I gave them in and ate 5 bananas during th whole morning and some canned pinneaple with some cocunut milk.
Last night I had chicken wings, just wings and hot sauce.
Not bad, it felt like cheating but I woke up feeling rested and mentally cleared. I don't know but this Paleo way of living has releaved me fomr my junk food cravings.
CRAZY!!!
Saturday, March 7, 2009
Past two days
Yesterday, a weird day sicne a woke up. Finished a week of little sleep and new habits. Felt kinda weird but whent for it. For the first time ever I did "Isabel": 30 Snatches @135.
Painful and damaging it was, I'll try it again adn seriously drop my time.
Today I am teaching a "Clean" class. We notice most of our memebers have trouble cleaning from the ground and and catching the bar in a ower position, squating and the coming up with it... Everything in one movement. Today we'll learn.
Afterwards a short metcon will pop!!!
Squat clean 1/1/1/1/1/1/1
Painful and damaging it was, I'll try it again adn seriously drop my time.
Today I am teaching a "Clean" class. We notice most of our memebers have trouble cleaning from the ground and and catching the bar in a ower position, squating and the coming up with it... Everything in one movement. Today we'll learn.
Afterwards a short metcon will pop!!!
Squat clean 1/1/1/1/1/1/1
PR @ 235
Then did 15 45# thrusters and 10 pull ups... 4 rnds: 3:04 min.
Friday, March 6, 2009
Last week
As the past few months, this week pass by like running water. It was by fat the bussiest week of the year until now. Sadly it backed up out door marketing. Teaching us to plan way ahead of time. Now, the weekends are going to stop being weekend and work will have to be accomplish.
In a while we'll be able to settle and let the world turn around us and not us around it like its been happening.
Today WODs was Grace but I decides to try out Isabel for the very first time.
For time:
30 Snatchs @ 135
Coments, need more practice. this workout should be done quicker than Grace... It wasn't.
In a while we'll be able to settle and let the world turn around us and not us around it like its been happening.
Today WODs was Grace but I decides to try out Isabel for the very first time.
For time:
30 Snatchs @ 135
Coments, need more practice. this workout should be done quicker than Grace... It wasn't.
Wednesday, March 4, 2009
to push or not to push??
Slow lift and skill practice:
5 rounds of 2 320lbs Dead lift
1 Muscle up
1min of rest
Then,
For time:
10 SP @ 100 lbs
2O DU's
10 PP
2O DU's
10PJ
2O DU's
8SP
2O DU's
8 PP
2O DU's
8PJ
2O DU's
6 SP
2O DU's
6 PP
2O DU's
6 PJ
OUCH.
Breakfast
6 oz of turkey breast, asparagus, 1 egg
handful of walnuts
Lunch
6 oz Salmon 2 cups of brocolli
5 rounds of 2 320lbs Dead lift
1 Muscle up
1min of rest
Then,
For time:
10 SP @ 100 lbs
2O DU's
10 PP
2O DU's
10PJ
2O DU's
8SP
2O DU's
8 PP
2O DU's
8PJ
2O DU's
6 SP
2O DU's
6 PP
2O DU's
6 PJ
OUCH.
Breakfast
6 oz of turkey breast, asparagus, 1 egg
handful of walnuts
Lunch
6 oz Salmon 2 cups of brocolli
Tuesday, March 3, 2009
On Paleo
For the last few days I've been following a strict Paleo eating regimen along with our Crossfitters. Been good, only some lack of sleep and drive to work out. Feels weird. I've been busy doing random stuff and I really need at least a free hour and a half to kick my ars!
Meat feels weird, still tastes like death. I have a hard time buying animal parts, as they are shown, but can handle ground meat pretty well. The smell of cooking it is still mentaly draining. I don't know if thats whats meking me so tired right now, my organism getting back to my old eating habits.
Gonna make it work.
Meat feels weird, still tastes like death. I have a hard time buying animal parts, as they are shown, but can handle ground meat pretty well. The smell of cooking it is still mentaly draining. I don't know if thats whats meking me so tired right now, my organism getting back to my old eating habits.
Gonna make it work.
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