Milk Money Or Not, Here I Come

When is the time for a person to evaluate themselves as coach, friend, motivator, father, husband, etc?

2012-02-09T10:30:00.002-06:00

As the title says: When is the time for a person to evaluate themselves as coach, friend, motivator, father, husband, etc?

Well really that should never stop happening. A person should reflect as much as possible and look for areas of growth. I think the biggest issue with the question above, or more to the point is when do you shut one off for the another. When do you stop being a coach and approach things like a friend. As a parent it always comes down to when do you stop being a friend and become a father?

Sometimes it takes someone pointing it out for you. Regardless of how that makes you feel instead of running away one should embrace it and grow from it. One thing I learned is I need to hang my coaching hat and teacher mentality up on the hook by the door next to my kids backpacks. When I am at home I need to be a motivator, caretaker, friend, father and husband. When I am working with a class or personal training I need to remember that is when I am a coach, motivator and friend.

So I would say for myself I need to learn from not hanging the coach hat up and learn to not be a teacher unless asked/needed. Instead be the one to comfort, motivate and above all else be a father and a husband.

~Ryan

P.S. the question above is still valid. No one should ever stop reflecting and growing in all areas.

Over Training and what it does to you.....

2012-02-06T15:41:00.000-06:00

Ok so listen. Everywhere out there you see an article talk about working out. I will be the first to tell a person to get on a regular fitness program that covers all the different principles of fitness. When you workout your body goes through a few different stages. Stage one is Stress. This is the workout itself. Stressing the body. Recover is stage two...This is where your body heals and recovers from working out. Then finally stage three which is adapt. This is your body getting stronger, faster, etc.

Problem is we are all great at putting our bodies through stress but how often do you let your body get to the stage of recovery? Most forget that if you never let your body really recover that you run into a whole slew of issues.

What are some typical signs of over training?

1: Recovery Time - Your recovery time get slower. You stay sore longer.

2: Heart Rate: Your heart rate stays at a higher than normal pulse. If your body is not allowed to recover it stays at an elevated rate and thus makes you even more tired then before.

3: Immune System: Frankly ever wonder why you are flying around the gym working out, doing whatever and when you seem to be on top of the world after multiple workouts in a row you always seem to get sick? If you are not recovering your immune system is getting weaker.

4:Grumpy, No Motivation: Very common emotional state from over training. You are quick to snap at people. You need to let your body and mind relax and recover.

5: Suppressed Appetite: Listen your body gets less hungrey because it is your bodies way of telling you I am not going to let you feed me to give me more energy...

6: Lack of Fat loss and Muscle Tone: Over training can cause your body to reverse and store more fat as a longer energy sorce of burning. Also without proper recover your body will tend to build less lean muscle mass as it is not allowed time to regenerate and rebuild.

7: Injury: Very common from over training. Your body is wearing down because it cannot reboot.

Saturday 120204 "Rahoi"

2012-02-04T18:50:00.000-06:00

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Score: 3+18 (Video)

Friday 120203 Dead/Doubles

2012-02-04T18:16:00.000-06:00

Three Rounds for time:

275lb Deadlift, 10 Reps
50 Double-Unders (150 Singles)

I really need to work on my double unders badly.

Time: 17:56 ( Video )

I plan to start video taping all of my WODs to see progress and work on form. They are not pretty currently HAHA.

Day 1 Week 4

2012-01-31T10:39:00.000-06:00

STRENGTH & CONDITIONING WOD:
As many rounds as possible in 20 minutes of:
Row 750m
50 Double Unders
21 KB Swings, 1.5/1 pood

ENDURANCE WOD:
3+ Hours Before or After Strength & Conditioning WOD

Run (TUE): 6 x 600m, rest 90 seconds, hold all splits within 3-5 seconds

AdvoCare Catalyst - What's the hype!!!

2012-01-30T10:22:00.000-06:00

So I love Catalyst but needing to loose more weight then the average person I have prescribed this product to it takes me longer to see results.

So a buddy of mine has upped his dosage to about 24 a day. He has also been training regular and eating healthy and has had awesome results.

So I have decided to do an experiment. 24 Catalyst a day.

8 in the morning. 4 Pre-SWOD and 4 Post-SWOD, 4 Pre-Endurance WOD, and 4 Post-Endurance WOD. On the non Endurance WOD days I will take in the 8 in the early evening.

Lets see how this goes with one month on 24 Catalyst.

.com

2012-01-30T10:16:00.003-06:00

STRENGTH:
Clean & Jerk

1-1-1-1-1-1-1

135,145,155,165,175,185,145(technique), 145(technique)

Blog Changes

2011-10-03T12:03:00.002-05:00

I am changing my blog up some. Instead of posting my WOD's on here I will be instead shifting it into writing articles for fitness and health. I will share recipes that I find to be quite awesome as well as sharing General Musings.

Much love,

Ryan

WOD 08.31.2011 Sit-ups/Lunge

2011-08-31T20:27:00.001-05:00

Bench Press 3-3-3 (135-225-245)

3 Rounds

■50 Sit ups
■10 m weighted lunge (gravel pit) (45lbs)

Ryan: 7:47 rx

WOD 08.16.2011 Row/WB

2011-08-17T16:02:00.002-05:00

AMRAP in 15 minutes of:

250M Row
20 Wall Ball Shots (20#/14#)

4 + 5WB

WOD 08.13.2011 Life as RX 2011 - Dallas

2011-08-16T12:56:00.000-05:00

Was a great event. I competed in WOD 3 for our team.

1rm Snatch
6min Row

As a team of two. One person lifting and one person rowing. I did hit a PR on my snatch.

1RM Snatch: 165
Row: 124 cals (was pulling 2 cals on average and getting some 3's in)

WOD 08.06.2011 Team WOD Life as RX Training

2011-08-07T17:06:00.001-05:00

Team WOD1
8:00 Total time
Max Distance Row
1RM Clean and Jerk
Max Meters Rowed during 8:00
Find entire teams 1RM Clean and Jerk (ground to overhead anyhow, “Grace” style) as individuals
1 Rower provided
2 Bars provided
4 Person Team
Only one person may lift at a time
Only one person may row at a time
One woman minimum
Teams may rotate as needed
-Score is entire teams cumulative weight and total number of meters rowed

Team JARK vs Team MNJR

JARK (Jeff, Ash, Rob, Kerri)
MNJR (Michael, Nichole, Jess, Ryan)

Scores:
J - 225
A - 130
R - 265
K - 130
Total: 750 + 2258(Row) = 3008

M - 195
N - 72
J - 112
R - 185
Total: 564 + 1965(Row) = 2529

WOD 08.05.2011 Friday Team WOD

2011-08-07T17:01:00.000-05:00

Backsquat
5 x 3

3 rounds for time:
As a team of 2, complete in order:

■25 m weighted lunge (25/10)
■25 Pull ups
■25 Ring Push ups
■50 team sit-ups

Squats: 135, 225, 315

Team WOD (Ryan, Joel, Brett) 16:50

WOD 08.03.2011 DL/SU/Run 10-1

2011-08-03T10:19:00.001-05:00

Strict Press
3-3-3-3-3
95-115-135-145-155(1)

WOD:
10-1
Deadlift (185/115)
Sit-ups
50m Run

Ryan: 9:55 (Did evens)

Limiter: Hamstring was tight and sore on the Deadlifts. Did the runs backwards.

WOD 08.02.2011 15 min AMRAP Box/KB/K2E/Burpees

2011-08-02T20:41:00.000-05:00

Well first WOD back from the hamstring. I was gassing good haha.

AMRAP 15 Minutes

25 Box Jumps (24, 20)
20 Kettlebell Swings (53, 35)
15 Toes to Bar
10 Burpees

Ryan: 2 Rounds

Limiter: Muscle were weak from taking time off to nurse the hamstring. Hamstring was also pretty tight but not a ton of soreness.

Extra Credit:
Bench Press:
205x6
240x3

Hamstring Injury Sucks

2011-07-19T09:53:00.001-05:00

Been nursing an Hamstring Injury since Saturday when I hurt it at Krav Maga. Gonna try some light rowing on it tonight to see how it feels.

WOD 07.15.2011 Deadlifts/Band Squats and Team WOD

2011-07-16T14:14:00.000-05:00

Deadlifts - 10,10,5,3,3,
135, 225, 315, 335, 365

Band Squats - 2 Green Heavy Bands
45lb Bar + Bands - 10 Rep's
135lbs + Bands - 10 Rep's

Partner WOD3 Rounds
25 Pull-ups
50 Squats
75 Sit-ups (one person holds feet)
100 Double Unders

I was partnered with Jodie. She was a cool person. I have met her husband a few times. They are a nice young couple.

Round 1:
Pull-ups: Jodie knocked out all 25
Squats: Ryan 30 / Jodie 20
Sit-Ups: Ryan 50 / Jodie 25
Double Unders: Ryan 100 Singles / Jodie 50 Doubles

Round 2:
Pull-ups: Ryan 10 / Jodie 15
Squats: Ryan 30 / Jodie 20
Sit-ups: Ryan 40 / Jodie 35
Double Unders: Ryan 100 singles / Jodie 50 Doubles

Round 3:
Pull-ups: Ryan 25
Squats: Ryan 20 / Jodie 30
Sit-ups: Ryan 35 / Jodie 40
Double Unders: Ryan 100 Singles / Jodie 50 Doubles

Total Time: 24:25

We did really good pushing each other. Was a great endurance WOD.

Limiter: Double Unders. I need to work on those more to speed my time up.

WOD 07.13.2011

2011-07-14T18:09:00.001-05:00

5x3 OHS

95/115/135

EMOTM 10 minutes

5 Hang Power Cleans (95/65)
5 Push Presses (95/65)
5 Back Squats (95/65)

Ryan: 7 Rounds (Rested 8 and 9 then did 10).

I need more WODs like this for sure.

Extra Credit: Back Squat Form 3x5

Limiter:
Mental: Mental was good again today

Physical: Recovery was weak. Did not fuel up.

Diet: Did not eat much to give my body fuel for the day.

WOD 07.12.2011 Fight Gone Bad (3 rds)

2011-07-13T00:08:00.000-05:00

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1.. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
2.. Sumo Deadlift High-Pull: 75 pounds (Reps)
3.. Box Jump: 20" box (Reps)
4.. Push Press: 75 pounds (Reps)
5.. Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Ok so we did it a little backwards in my groups rotation. SDLHP, Push Press, Box Jump, Row, Wall Ball, Rest. The biggest thing that makes that hard is the SHLP, PP both get your shoulders so no alternating muscle then you go from Box Jump to Row to Wall Ball. Very Brutal. Heck even prescribed for rotation this WOD is Brutal and lives up to its name.

Ryan: 182 (2 points better then the last time I did it.

Breakdown
SDLHP: 30, 15, 12 (I need to shoot for 25-30 a round for this)
Push Press: 30, 10, 10 (I need to shoot for 25-30 a round for this)
Box Jump: 10, 7, 5 (I should be able to get 10-15 on these).
Row: 16, 13, 4 (16 was a decent row. This is a huge Strength of mine I need to nail 20 a round)
Wall Ball: 5, 5, 10 (Huge Weakness for me. Hopefully after TRT I will be in a better spot for these.

Looking at the numbers right there you can easily see an issue. ENDURANCE, ENDURANCE, ENDURANCE!!

Limiters:
Mental:
Mentally I was good today.

Physical:
I need to work on muscle endurance. I have an awesome spring speed but nothing left in the gas tank after that. (Work an Endurance WOD daily)

I also have a medical issue I will blog about tommorrow that explains one of the reason why my body is not cutting like it should not am I build Muscle Mass as much as I should. You can probably guess what I am talking about. If not look or the blog about it. (TRT here soon).

Diet:
I did not eat enough today that I know. That hurt my energy levels a lot.

What was your limiter?

2011-07-12T16:36:00.002-05:00

So something I talked with my wife Donna about briefly in her blogging and I plan to do in my own is talking about "limiters". We all have them in everything in life. What is something that sets a Champion apart from the average Joe? Yeah you can say they are gifted genetically, or maybe they have the money for the better training, or you might even says they are lucky and you caught a bad break. Well I am here to say even thinking like that is a limiter.

Now let me define "limiter" for you. In essence it is something that holds you back from reaching your goal. Almost all of them are self imposed. Maybe it's the negative thought thinking "aww man this is too heavy I do not want to try anything heavier". It could be the simple thought of "I am not good enough or not worthy enough". Even the thinking of "man, I will never be as good as so and so"...BS. Now a limiter could also be physical, as in "that weight is just to heavy for me" or "man I had issues breathing" or "my endurance is horrible". Those are all very different then mental but they limit us just the same. Even correct food intake can be a limiter.

The difference between success and failure or in this case a Champion and an Average Joe is the ability to understand your limiter and get past it. Now there are tons of mental limiters out there and we can discuss those in length but there are also physical limiters and you really need to look at both along with diet.

So something I urge people to do when you are logging/blogging your WOD's would be taking note of your limiters. Make three sections in the log/blog that cover Mental, Physical, Diet Limiter. And in ( ) put your solution to help you understand what to do next time.

ex>
Mental:
Was not feeling it today. (Lack of sleep..need to get 7-8 hours)

Physical:
I was having issues getting my breath while working out. (Took 3 days off and have not worked at least 2-3 MetCons this past week)
My transition times were very slow. (Walked to each station, Trouble breathing see above)

Diet:
Last meal I had before my workout was 5 hours ago. (I should have eaten about 2 hours before working out, I am sure I had a lack of fuel for myself physically and that played into the issues with breathing as well)

I think that understanding what is limiting you or holding you back can easily fall into one of those three categories. Understanding them will help set yourself up for success.

Breathing - Work on Met-Cons.
Strength - Work more strength WOD's into your programming.
Endurance - Work more endurance WOD's
Flexibility - Work more mobility WOD's to loosen back up
Low Energy - Check your diet. Might not be getting enough good fuel.
Tired all Day - Check Diet also Check to see if you are over training.
Etc Etc Etc

Respect your rest day!!!

Play like a Champion!!!

WOD 07.11.2011 Cobalt 100 // CrossFit Football // 40yd Dash

2011-07-10T23:44:00.000-05:00

WOD: “Cobalt 100″
100m Sprint (parking lot)
100 Kettlebell Swings (50/35)
100 Single Unders
100 Med Ball Russian Twists
100 PVC OHSquats
100m Sprint

Ryan:

WOD 2: CrssFit Football

Find:

Fastest 40 yard Sprint

*Warm Up as needed
*You get 4-6 tries to run your fastest 40 yard sprint

then...

Complete 7 rounds:

1 20 yard Pro Short Shuttle
10 One Arm KB Power Snatches - 2 pood (5 RT/ 5 LT)
10 Nine Foot Wall Touches

Ryan:
40yd Times:

WOD Time:

Rest Day 07.10.2011

2011-07-10T23:41:00.002-05:00

Much Needed Rest Day.

WOD 07.09.2011 Strength WOD

2011-07-10T08:49:00.000-05:00

Push-Press

45x3
65x3
95x3
115x3
135x3
155x3

WOD 07.08.2011 Double MetCon

2011-07-10T08:48:00.000-05:00

WOD1: 3 Rounds for time

20 KBS (2/1.5)
20 Burpees

Ryan: 10:32

WOD2:
Row 400m
21 Thrusters (95/65)
Row 400m

Ryan: 6:21

World Class Fitness in 100 Words - By Greg Glassman

2011-07-08T12:42:00.000-05:00

World Class Fitness in 100 Words - By Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.

Regularly learn and play new sports!

Fish Oil - now and forever!!!

2011-07-08T12:39:00.000-05:00

So got my numbers back from my Doctor and I noticed that my HDL was a little low. (2 points below normal). My LDL was great. I started to think about my good fat intake (mainly from fish and avocado) and noticed I have not been taking it in as much as I used to. So I know I need to get back on taking my Fish Oil's and eating more good fats. Then I started to think about my friends and family (Donna and I just talked about her getting more fish oil into her diet last night, irony).

So a few things people will notice while working out is soreness. Do you want to stop that soreness? Do you eat only grass fed beef and wild fish? If not you are probably lacking in your good fats as well. Omega 3's are a great way to reduce stomach fat, get stronger and help prevent soreness (Plus it helps prevent Heart Disease by keeping your HDL at a good number).

People need to supplement with Fish Oil. It is an amazing source of Omega 3's. You hear people talk about Omega 3's all the time. But then you ask yourself how much should I be taking in a day? A good number is around 5 grams per 100lbs of body weight ( or .5 per 10 lbs). Now make sure you read your labels carefully. You should only count your EPA/DHA for your totals.

Ex:
Each capsule contains:
Fish Oil 1000mg
which contains:
EPA 300mg
DHA 200mg

300mg + 200mg = 500mg which is half of the 1000mg of total fish oil.

So two dosages of that are equal to 1 gram.

That seems like a lot. Try it you will notice a difference. You have to think about our food these days. Much of our Beef, Chicken, Pork and Fish are fed grains and corn. Those foods contain little to zero Omega 3's. Now grass fed food has a higher level of Omega 3's which is why Paleo Diets are very popular in the CrossFit Community.

Let's look and see what Omega 3's really do for us.

They help our Heart Beat stronger and maintain elasticity in the tissue.
Helps insure lean body mass
Helps increase metabolism
Reduces Inflammation in muscles
Increases your fat burning engine
Helps your insulin efficiency
Helps you think more clear
And last but not least helps with muscle soreness

So remember we are talking about Fitness here and healthier lifestyles. So with that lets all make sure we are getting enough Omega 3's in our diet.

WOD 07.07.2011 Rowing Grace

2011-07-08T12:14:00.000-05:00

I originally wanted to do Running Grace but decided to do Rowing Grace instead.

3 Rounds for Time
10 C&J (135)
500m Row

Ryan: 9:43

WOD 07.06.2011 KB Swings/Row

2011-07-08T12:12:00.000-05:00

One Minute On...One Minute Off...for 10 minutes.
30 KB Swings - 2 pood
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For any penalty counted, perform a 1000 meter row.

Rob: 30, 30, 30, -, -
Ryan: 30, 25, 18, -, -

Rob: 2000m Row
Ryan: 4000m Row

That WOD was rough...We did full ROM on the KB swings. I believe that WOD was meant for Russian Swings. Still brutal and we are going to hit it again in 2 months.

WOD 07.04.2011 Lumberjack 20

2011-07-04T23:03:00.000-05:00

Lumberjack 20
20 DL (275lbs)
400m
20 KB swings (2pood)
400m
20 OHS (115lbs)
400m
20 Burpees
400m
20 Pullups (C2B)
400m
20 Box jumps (24″)
400m
20 DB Cleans (45lbs)
400m

Time: 41:34

WOD 07.03.2011 Row

2011-07-04T23:02:00.003-05:00

15min Time Trial on Rower.

3388m (almost 400m increase over the last time I did this)

KB Skill Work.

WOD 06.29.2011 10,000lbs

2011-06-30T09:59:00.000-05:00

Worked out with Rob and Heidi last night on a strength WOD.

Push/Pull/Move 10,000lbs

1 Back Squat
1 Shoulder Press
1 Deadlift

Repeat till you get 10,000 lbs total.

I did:
15 Rounds of
225 - Back Squats
315 - Deadlifts
135 - Shoulder Press

Total Weight: 10,125
Time: 14:33

WOD 06.27.2011

2011-06-30T09:56:00.001-05:00

Fill in later.

WOD 06.25.2011 Krav Maga Training

2011-06-26T08:37:00.000-05:00

Working on my level 3 Cert skills. We did an intensive training session working on endurance before moving into skills.

Endurance included:
Thrusters + Heavy Bag Combo

60lb Thrusters x10
Vertical Front Kick/Round Kick/Knee to heavy bag 5 times per leg.

AMRAP: 20 mins

Burpee's + 50ft sprint to heavy bag + 10 combatives + 50ft Sprint back

AMRAP: 20 mins

5 min combative rounds to partner wearing Thai Pads.

Skills:
High Fall Break
Forward Roll
Backward Roll
Forward + Backward Roll

Friendship and being a brother...

2011-06-24T10:37:00.003-05:00

“A friend loves at all times, and a brother is born for adversity.” (Proverbs 17:17)

So friendship comes in so many forms. You have people you call friends who are really just people passing through your mortal journey. You have friends that will last forever and go out of their way to help however they can. Friends come and go, some are there to teach, some to help, and some are there for you to do the same for them. Friendship to me means more then that.

For me to call you a friend means I am calling you my brother or sister. You are a person that I learn from, you are a person that I can laugh or cry with, you are a person that I will help however and whenever I can. To me my friendship is not regulated by time or distance. You are a person that I can pick up even years later and we can still have a great laugh. To me true friendship lasts a lifetime.

Aristotle once answered: "What is a friend? A single soul dwelling in two bodies".

To me that means Comfort; Loyalty; Trust; Support; Understanding; Forgiveness; Fun. You need to have all of these to make a good friendship. You are not always going to agree with your friend but you will always respect each other. You love being around your friends. You will fight for your friendship. You have faith that your friend has your best interest in mind with their actions and words. You support each other when it is needed. You understand each other. You can have fun around each other and laugh. Everyone needs a laugh. Last but not least you need to be able to forgive each other when we each make mistakes.

I love the friends that I have made in the past and I look forward to making more in the future. Of course I have my best friend who is my wonderful wife Donna. I cherish her more than I could ever express with mere words.

I love people and I love my friends. They are my sister or my brother and I will forever be grateful to be around them. Thank you my brothers and sisters, adversity is something we can defeat together.

Training WOD 06.24.2011 Snatch/OHS/Pull-ups

2011-06-24T10:34:00.002-05:00

21-15-9

Snatch into OHS
Pull-ups

Rebecca: Used 25lbs for the Snatch/OHS and Jumping on the pull-ups.

WOD 06.24.2011 30sec AMRAP's

2011-06-24T10:25:00.000-05:00

30 sec amrap Box Jumps - 20/14"
30 sec amrap KBS - 1.5pd/1 pd
30 sec amrap Burpees
30 sec amrap Row cals
Rest walk 5 min. between rounds. Working on Active Recovery.

4 Rounds

Ryan:
Box Jumps: 14, 13, 12, 12
KBS: 13, 14, 13, 15
Burpees: 7, 6, 5, 7 (Oh how I loathe thee)
Row: 12, 11, 12, 13

Donna:
Box Jumps: 12, 12, 13, 10
KBS: 10, 12, 12, 11
Burpees: 7, 6, 6, 6
Row: 7, 7, 7, 7

Similar workout to the one above can be found HERE.

Training WOD 06.23.2011 Burpee/Run

2011-06-23T09:39:00.000-05:00

20 min Run every 2 mins do 5 Burpees.

#Rebecca

WOD 06.23.2011 Snatch/OHS/Pull-up

2011-06-23T09:37:00.000-05:00

21-15-9

Snatch into OHS
Pull-ups

Candace: 10:24 (20lb Snatch/OHS, Jump PU's)
Donna: 11:54 (20lb Snatch/OHS, Jump PU's)
Ryan: 10:52 (95lb Snatch/OHS, Pull-Downs@165)

21-15-9
Med Ball Clean/Squat Jump
Ball-Slam

Candace: 10:25 (12lb Med Ball)
Donna: 12:05 (10lb Med Ball)

WOD 06.21.2011 Deadlift 3 REP + Hang Clean/KB Swing

2011-06-21T10:45:00.001-05:00

Dead Lift - build to a tough triple in few sets

+

5 Rounds for time:
15 Hang Power Clean - 95/65#
15 KBS 1.5/1 pd

Ryan:
135, 225, 315, 335
Time: 9:02

Donna:
45, 95, 115, 135 (Fail)
Time: 9:45 (30lb Clean + 20lb KBS)

WOD 06.20.2011 Spilt Jerk Wave / 10m Watt Row

2011-06-20T11:47:00.001-05:00

Split Jerk weight waveload - 9 sets of 3 - 3 waveloads; rest 2:30 b/t sets
+
Row for 10 min
Score = total avg watts divided by kg in BWT
(i.e. score = 258/78 = 3.31)

Donna:
Spilt Jerk: 30/40/50/30/40/50/30/40/50
Row Score: 0.95

Ryan:
Spilt Jerk: 95/115/135/105/125/145/115/135/155
Row Score: 2.56

Training WOD 06.20.2011 Thrusters/K2E/Sprint

2011-06-20T11:28:00.000-05:00

Warm-up
1 Round of:
1/4 Mile Run
30 Squats
30 Push-ups
30 Sit-ups

WOD 06.20.2011 Thrusters/K2E/Sprint

5 Rounds
15 Thusters (35lbs on the Bench Press Bar, if you do not have plates to get to that then use your 25lb Dumbells)
15 Knees to Elbows
200m Sprint

Rebecca:

Training WOD 06.17.2011

2011-06-19T10:05:00.000-05:00

Warm-up:
3 Rounds
10 Push-ups
20 Squats
40 yard Sprint

WOD#1
10,9,8,7,6,5,4,3,2,1 reps of:
25lb DB Squat Clean
(Remember Explode up out of the squat for this).
Pull Ups (Jumping are ok if you cannot do full. Or if you have a chair to do chair assisted pull-up).

Rebecca: 9:14 (10lb DBs/Jumping PU)

WOD 06.15.2011 Double MetCon

2011-06-15T08:51:00.001-05:00

WOD#1
21-15-9
Push Press(65/95)
Pull-up

Donna: 10:23 (@45lbs)
Ryan

WOD#2
21-15-9
Squat/Box Jump (BW Squat then a Box Jump = 1 rep)
KB Swing (1/2pood)

Donna: 11:19
Ryan:

Training WOD 06.15.2011 Core Run

2011-06-15T08:47:00.000-05:00

For Time:
1mi Run
100 Sit-up's
100 Back Extentions (Superman's)
1mi Run

Partition SU/BEx as needed.

Rebecca: 33:20

Training WOD 06.14.2011 - Baseline

2011-06-14T10:57:00.001-05:00

Baseline:
1/4 Mile Run
40 Squats
30 Sit-ups
20 Push-ups (modified Knees)
1/4 Mile Run

Rebecca: 10:36

WOD 06.14.2011 Hero WOD "Jerry"

2011-06-14T09:21:00.000-05:00

"Jerry"

1mi Run
2k Row
1mi Run

Ryan: 38:59 (I hate running HAHAH)
Donna:
Hillarie:

WOD 06.13.2011 Hero WOD "Badger"

2011-06-13T09:07:00.001-05:00

3 Rounds For Time:

30 Squat clean 95/65
30 Pull-ups
Run 800 meters

Ryan: 49:47 (Assisted on Pull-up's)
Donna: 47:00 (Assited on Pull-up's)

WOD 06.06.2011 KB/Clean/Jerk

2011-06-07T11:04:00.001-05:00

10,9,8,7,6,5,4,3,2,1
KB Swing (1.5 Pood)
Clean (135)
Jerk (135)

Ryan: 20:30

That was deceptive. Very much a crazy Core WOD along with just grueling work.

WOD 06.01.2011 Dirty 30 and 1000m Row

2011-06-01T13:37:00.000-05:00

"Dirty 30"

KB (1p/.5p)
15 Reps per arm for a total of 30 reps combined.

Snatch
Thrusters
High Pull
Goblet Squat
Swing
Sumo Deadlift
Clean & Jerk
Halo

Dona: 9:53 (15lbs..She said she should have gone with the 20lb)
Ryan: 13:38

1000m Row

Donna: 5:17
Ryan: 4:09

I can say I am still sore from doing "Randy" and then walking all day at the Zoo lol.

WOD 05.30.2011 Hero WOD "Randy"

2011-05-31T09:21:00.000-05:00

75 Power Snatch for time (75lbs)
Time: 5:30

Coached:
DT and Murph

WOD 05.23.2011

2011-05-24T09:43:00.000-05:00

2-2-2-2-2-2 Bench Press @90% 1RM

Donna: 60 (she was barely able to do 65 one time when she started training 1.5 months ago)
Ryan: 240

WOD 05.22.2011 50-50-50 KB Clean/Russian Twist/Floor Press

2011-05-23T00:18:00.000-05:00

50-50-50 KB Clean/Russian Twist/Floor Press

50 - 1 pood KB Clean (1KB per Arm. Clean Both Arms at the same time)
50 - 1 pood Russian Twists
50 - 1 pood Floor Press with Shoulder Lift(Start of Turkish Getup).

Ryan: 18:09

WOD 05.20.2011 Death by KB Snatch

2011-05-22T20:02:00.000-05:00

Death by KB's (1 Arm Snatch 35/20) 1 Per Arm 1st Min...2 Per Arm 2nd Min...3 Per Arm 3rd Min...etc...

Donna: 11 Rounds
Ryan: 12 Rounds

WOD 05.19.2011 SDLHP/PP

2011-05-19T13:03:00.001-05:00

21-15-9
SDLHP/PP (100lbs)

Ryan: 10:27

Skill: Knees to Elbows (K2E)

Flexibility: Stretching and Rolling Out.

WOD 05.18.2011 Snacth/Box Jump

2011-05-18T09:38:00.000-05:00

WOD
10 Rounds
5 Single Arm Snatches (1.5,1)
10 Box Jumps (24,20)

Ryan: 17:47

WOD 05.17.2011 Rest Day

2011-05-18T09:37:00.001-05:00

Rest Day

Trey's Baseline redux

2011-05-16T12:40:00.002-05:00

March 15th:
400m 1:55
Push-up's: 33
Sit-up's: 30
Tabata Squats: 121 (19,15,13,13,14,16,15,16)

May 16th:
400m 2.01 (-:06)(Got a little bit slower. It might be time of day for testing. After-school compared to before school)
Push-up's: 39 (+6 Stronger Form)
Sit-up's: 35 (+5 Stronger Form)
Tabata Squats: 128 (+7 - 16,16,16,16,16,16,16,16) (Stronger form..Down below para and full extension at top.)

WOD 05.16.2011 PP + Dips

2011-05-16T12:17:00.001-05:00

Strength WOD:
Bench: 4-4-4-4-4 @70% 1RM (Donna:55 // Ryan: 185)

WOD:
10-1 DB Push Press (50-Ryan/22.5-Donna)
10-1 Dips

Ryan: 9:27
Donna: 9:47

WOD 05.15.2011 KB AMRAP and CrossFit Football WOD

2011-05-15T09:23:00.000-05:00

10 min AMRAP
10 KB Swings
10 Goblet Squats
5 Right Snatch
5 Left Snatch
(1.5 pood KB)

Ryan: 6 Rounds (went to 10:03 to get the last 2 Snacth's in)

CrossFit Football WOD
2 Clean & 1 Jerk (on the min for 14 mins..Burn out on cleans during 14th min). @135lbs

Ryan: 13 reps during the final min.

500m Row x6 (1 min rest periods)

WOD 05.13.2011 Squat/Sit/Push/Pull

2011-05-13T13:03:00.002-05:00

Baseline:
3 Rounds
5x DB Squat Clean & Jerk (45lb DBs)
15 KB Swings (24KG)

Workload:
3 Rounds (Time each round with 1 min rest between sets)
50 Squats
40 Sit-ups
30 Push-ups (w/ Hand Release)
20 Pull-ups (Sub'd Pull Downs)

Donna: Mod Sit-ups and Push-ups
4:12 (crunch's x 50)
7:09 (crunch's x 80)
7:31 (crunch's x 80)

Ryan: RX'd
5:02
7:32
8:06

Need to do a Durability WoD today..maybe a 2mi Run for the win...

Goal: Do this again in 3 months and keep all 3 times within 30 secs of each other. Shoot for sub 6 on all 3.

WOD 05.11.2011 “SSST” (Secret Service Snatch Test)

2011-05-11T10:34:00.001-05:00

Strength:
5-5-5-5-5 Incline Bench Press (135-Ryan/45-Donna)

Metcon:
The Secret Service Snatch Test is 10 minutes of continuous one-arm kettlebell snatches for repetitions. You may switch hands as often as you’d like. Men use a 24kg kettlebell and ladies use a 12kg kettlebell.

Ryan: 187 Reps (35lbs)
Donna: 203 Reps (15lbs)

WOD 05.10.2011 SDLHP/Thrusters

2011-05-10T11:08:00.003-05:00

Skill Work: Jump Rope

15-12-9-12-15
SDHLP (95/45)
Thruster (95/45)

Ryan: 26:52 (RX)
Donna: 22:52 (RX)

WOD 05.09.2011

2011-05-09T09:45:00.004-05:00

AMRAP 7 minutes
* 5 OHS (95/65)
* 5 Box Jumps (24/20")
* 5 Indian Sit-ups

Ryan: 4 (RX)
Donna: 5 (+10) - 15 Crunches and 30lb Thrusters

KB/Ball Slams
10x 1pood Single Arm Press (Right then Left)
10x Medicine Ball Slams (12lb and 10lb)

Ryan 2:24
Donna: 4:43

WOD 05.05.2011 1-1-1-1-1 Bench Press

2011-05-05T11:02:00.002-05:00

1-1-1-1-1 Bench Press

Ryan:
135 x 10
185 x 3
205 x 1
225 x 1
245 x 1
265 x 1

Donna:
45 x 5
50 x 1
55 x 1
60 x 1
65 x 1
70 x 1 (miss)

WOD 05.04.2011 2k Row + 1mi TT

2011-05-05T10:59:00.001-05:00

2k Row TT

Ryan: 8:34
Donna: 11:47

1mi TT
Ryan: 15:04
Donna: 12:47

I was sick as a dog the last few days so that did not help.

WOD 04.29.2011 FRAN

2011-05-02T13:04:00.002-05:00

21-15-9

Thrusters(95/65) / Pull-ups (Sub'd pull-downs)

Ryan: 9:01 (95/175)
Donna: 10:25 (30/70)

WOD 04.28.2011 PP/Sit/Burpee + Row

2011-04-28T15:57:00.002-05:00

3 Rounds for time
15 Push Press (95/45) Donna used 30
15 Sit-ups
15 Burpees

Ryan: 9:01
Donna: 10:25

CFE WOD

5x100m C2 Rows (Rest 3 mins between row)
Ryan:
19.2
19.1
19.1
18.5
18.0

WOD 04.27.2011 KB Complex

2011-04-28T15:53:00.003-05:00

1.5 pood / 1 pood (aka 55lbs and 35lbs)

4 Rounds for time:
10 Left Russian KB Swing
10 Right Russian KB Swing
10 Left In/Out KB Swing
10 Right In/Out KB Swing
10 Left Clean&Jerk
10 Right Clean&Jerk

Ryan: 10:25
Donna: 8:30 (Afterwards she agreed she should have used the 15 instead of a 10)

WOD 04.26.2011 1000m row 3x

2011-04-26T10:16:00.002-05:00

3x 1000m Row. Rest periods are equal to last row.

4:01
4:15
4:20

Not bad. I want to get under 4 mins on all 3 rows next time.

WOD 04.22.2011 Tabata Something Else

2011-04-26T10:04:00.002-05:00

Tabata Something Else - Who loves Tabata :-p

pull-ups
push-ups
sit-ups
squats

Donna:
pull-ups 10,8,8,5,5,5,5,5 (Doing pull downs at 70lbs)
push-ups 10,10,10,7,6,6,6,6 (Knees)
sit-ups 15,15,15,15,15,15,15,15 (Crunches)
squats 10,10,10,10,10,10,10,10 (RX)

Ryan:
pull-ups 7,7,7,7,6,4,4,4 (Doing pull downs at 165lbs)
push-ups 11,11,10,8,5,5,5,6 (RX)
sit-ups 6,6,6,6,6,6,6,6 (RX)
squats 15,15,15,15,15,15,15,15 (RX)

Candace:
pull-ups 8,8,8,8,8,8,8,8 (Doing pull downs at 70lbs)
push-ups 7,7,7,7,7,7,7,7 (Knees)
sit-ups 8,8,8,8,8,7,7,6 (RX)
squats 12,12,12,12,12,12,12,12 (RX)

WOD 04.21.2011 Row/Hang Power Clean

2011-04-21T09:52:00.002-05:00

3 rounds for time

500m Row
10 Hang Power Cleans (100/50)

Ryan: 10:15
Donna: 11:47

I have done a poor...............

2011-04-21T09:51:00.001-05:00

Job logging WODs everyday. I need to get better at them.

04-07-2011 WOD

2011-04-07T11:49:00.002-05:00

250m Row
1min Rest
250m Row
1min Rest
250m Row

I kept mine at a 50 sec on average (1:40 500m pace). Donna Kept her time around 1:10 which is a 2:20 500m pace.

10-9-8-7-6-5-4-3-2-1

SDHP 95/65
Dips

I used 100lbs and Donna used 45lbs

Ryan: 7:25
Donna: 8:28

Skill Work: Push Jerk

Staying Motivated by Coach Heather Hodges (Defiant Crossfit)

2011-04-06T11:03:00.002-05:00

So Heather Hodges who is one of the best CrossFit coaches and people I have ever met posted about staying motivated. You can follow the link below to read it. I have also posted it here. If you ever get to train with her she is a wealth of knowledge and motivation. I am forever blessed to say that I have received training from Heather.

Staying Motivated by Coach Heather Hodges

Something has clicked in your brain and you are finally ready to lose weight and get in better shape or perhaps your training is lagging and you are ready to re-commit and hit it hard again. The motivation to do something so courageous like coming to train at a CrossFit gym is different for everyone. We are all motivated by different things and the list is long and varied: disgust, fear of loss, threat of punishment, reward, competition, desire for excellence, recognition, fear of pain, responsibility, honor, growth, acceptance, curiosity, power, social contact, status, vengeance, etc. Whatever your reasons and motivations for training are, I want to encourage you and give you some tips to keep going:

1. Write Out Your Goals. There is something very powerful that happens when you take pen to paper and write down your goals. These need to be specific, measurable, attainable, realistic, and timely. Its not sufficient just to write down, “I want to lose weight,” write down how much weight, put a number down, and then write out a realistic time line to achieve that. Where do you want to be with your health and fitness 3 months from now, 6 months, 12 months, 2 years? Think about how you are going to measure your goals? Do you want to run a 5k or do a muscle up? Write it down and set smaller goals that will help you reach that larger one.

2. Plan Ahead. Schedule your workouts and try to stick to your chosen days if at all possible. Plan ahead with food preparation and grocery shopping. Try not to leave the house without a snack or meal on hand. Pack a lunch box with extra Zone/Paleo snacks for yourself and your kids so the drive-thru is NOT an option when you are hungry.

3. Go Public. Let your friends and family know you are in training and working out to achieve some goals. You will have tons of support and less opportunity to slack off and not follow-through. This also lets you off the hook when you are at Aunt Faye’s house and she insists you try her chocolate pie. Take one bite (savor it) and tell her she’s a phenomenal and tempting cook, but you have some short-term goals and will come back for the whole piece once you reach your goal and its time for a treat.

4. Drink Plenty of Water. Your body needs hydration, you know this. Why? Weight loss, headache cure, healthy skin, more energy, better digestion, and better athletic performance and workouts! Start creating this habit immediately. The general rule of thumb is to drink AT LEAST half your body weight in ounces each day….more is preferable, but start there.

5. Log It. Keep a journal of your workouts with times, weights, distances, reps, etc. Track your progress. Keep a journal of your food intake with food measurements, time of day you ate, water intake, hours of sleep, whether you were mentally focused and energized after a meal or you were lethargic and groggy. Remember, 80% of what you want to accomplish happens at the table not in the gym!

6. Join the Online Community. Log on to Facebook, Twitter, and our website to become part of our online community. I post recipes, pictures, extra tips and workouts. Interact with each other and gain additional support for your efforts AND you get to fuss about me and all those burpees to each other. You can also send out an S.O.S. on Twitter or Facebook when you are tempted by the vending machine at work. For example, “Candy bar craving need help!” You’ll be bombarded by support and healthy alternative ideas…give it a try.

7. Take Baby Steps. Trying to do too much too soon can sabotage your best laid weight loss plans. Start with small, incremental changes that will be sustainable long term and not burn out in a week or two. Make one small change to your routine each day: eat fruit instead of pancakes with your breakfast, go to the gym today, only have 1 soda today instead of 3, cut out your pre-dinner cocktail, pack your lunch instead of eating out, drink more water. Once you adjust to each new habit it will give you the success and confidence to keep making more and more small changes that will lead you closer to your goals.

8. Words Matter. Everyone who walks in Defiant CrossFit is an “athlete.” You have a coach and you come to the gym to train, you are an athlete. It is also vitally important to believe in yourself and to keep giving yourself positive, affirming self-talk. Athletes who strongly believe in their ability to succeed do. Whether you think you can or you think you can’t, you’re right. Leave the whining and the “no-can-do” attitude in the dust and work towards your goals every day.

9. Stick With It and Plan for Real Life. List all the changes you are making in your life and evaluate them based on outcome and sustainability. Is working out 7 days a week sustainable and healthy mentally and physically long term? If not, drop it down to 4 times. Are you willing to skip that margarita from now on? If not, plan on treat meals once in a while. Let’s face it you are going to pig out on tikki masala and naan or skip your workout once in a while. Slip-ups are inevitable; it’s how you respond that matters. Don’t beat yourself up and just get right back to it the next day. Remember the 80/20 rule, keep it clean 80% of the time and you will see results.

10. Be Consistent – But Be Patient. There is a sense of delayed gratification when you begin training. Every seemingly small thing you do may appear insignificant alone, but it’s like compounding interest and will add up big over time. Every workout you do, every time you say no to that brownie may seem small and irrelevant by itself, but when you add those up over time it’s a mountain of effort that will absolutely yield results down the road.

- Coach Heather Hodges

04.06.2011 WOD

2011-04-06T10:49:00.004-05:00

Strength WOD: 7 x 3 Thruster (7 sets of 3 reps with increasing weight each set. Work up to your 3 rep max.)

(We used DB's except for Donna went to a Bar for her last two sets)

Donna: 5, 10, 15, 20, 25, 40(Bar), 50(Bar)
Ryan, 40, 45, 50, 55, 60, 65, 70

WOD: 3 Rounds for time with a 3 minute rest between rounds

800m Run

Donna: 5:30 // 5:12 // 5:06

Ryan: 5:57 // 7:20 // 7:12

Donna killed me on the run. All that time running with Leah paid off for her. Goals are getting to a 4min 800m for Donna and I. We want 8 min or less miles.

04.05.2011 WOD

2011-04-06T10:49:00.001-05:00

6mi Bike Ride

Time: 24 mins

04.04.2011 WOD

2011-04-04T09:35:00.001-05:00

Skill: Front Squat 5x5x5

5 Min AMRAP
5 Ground To Overhead @155lbs (Donna@20lbs). Both Using C&J
10 Push Ups

Rest 1 Min

5 Min AMRAP
10 Single arm Dumbbell Power Snatch @50lbs (Donna@10lbs)
5 Burpee's

AMRAP# 1
Ryan: 3rds +2
Donna: 3rds +7

AMRAP# 2
Ryan: 3rds +8
Donna: 4rds +3

04.02.2011 WOD "RC"

2011-04-04T09:34:00.001-05:00

Skill: Snatch form and Front Squat Range of Motion.

10min AMRAP that I will dub "RC" LOL.

10x Bench Press (1/2 Body Weight)
10x Back Squat (1/2 Body Weight)

8 rounds plus 6 reps.

I really enjoyed it even though it was an AMRAP which makes it hard :-p

Finished with 2 Mile Bike Ride.

04.01.2011 WOD "CrossFit Open WOD 2"

2011-04-01T10:07:00.002-05:00

Skill: Back Squat depth (155ryan/45donna weighted). Working on full depth beyond para with good stand-up pushing through the heels. 10-10-10

CrossFit Sectional WOD 2 is
* 9 Deadlifts (155/100)
* 12 Push-ups
* 15 Box jumps (24"/20")
AMRAP 15 mins. Score is number of rep's completed.

I did:
* 9 Deadlifts (155lbs - Boy those suck on an AMRAP...But I love DL's)
* 12 Push-ups
* 15 Box jumps (20" as Step-ups. Still have the fear of busting my shins again)

Score: 6 rounds + 9 DL's + 12 Push-ups + 10 Box (man that was hard to breathe during)
Total: 247

Donna did:
* 9 Deadlifts (45lbs)
* 12 Push-ups (knees)
* 15 Box jumps (12" step-up's)

Score: 4 rounds + 9 DLs
Total: 153

This is Donna's first week still and her first AMRAP (Lucky her...who likes AMRAPs lol). Form was key on this for her to go along with learning to pace and push herself at the same time.

3.30.2011 WOD Baseline

2011-03-30T09:47:00.002-05:00

"Baseline"
500m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Ryan: 6:07
Donna: 7:27 (Awesome first time babe)

We will check again in 8 weeks and see where we are at.

Donna supplements with catalyst pre-wod, Rehydrate during and post WOD and Arbonne Protein Post WOD.

I am using Mass Impact and Catalyst pre-WOD, Rehydrate during, Advocare Meal Replacement Post along with Spark during the day and Thermal plus/Omega Plex.

3.15.2011 WOD: Fit Test

2011-03-15T15:42:00.003-05:00

400m Run: 2:22
Push-ups: 54
Sit-ups: 27
Tabata Squats: 120 (15x8)
Pull-ups: Zero did not have a bar :-/

Goal for 8 Weeks:
400m Run: 1:40
Push-ups: 60
Sit-ups: 50
Tabata Squats: 136 (17x8)
Pull-ups: 5+

Post WOD Meal...

2011-03-12T22:05:00.000-06:00

Spinach, eggs, salsa, almonds and mushrooms...great post WoD meal!!!

3.12.2011 WOD

2011-03-12T22:04:00.000-06:00

For time:
Run 1 mile
100 Sit-ups
100 Back extensions
Run 1 mile

Time: 39:12

(since I taught Krav this morning and could not make it to CF Cedar Parks 5k...I did the .com WoD since it had a bunch of running also!)

Post WOD lunch

2011-03-11T14:05:00.005-06:00

Brussel Sprouts before I cooked them. Tossed in EVOO, Cheyenne Pepper, Garlic, Salt and Pepper.

Brussel Sprouts out of the oven.

On my plate with some homemade Mustard Egg-salad with Cheyenne sprinkled on top.

Day 3 of Advocare Challenge

2011-03-11T11:29:00.003-06:00

Feeling good so far..Last day of fiber drink for a few days. Now its pro-biotic time then back to Fiber drinks and then MNS stacking. Hoping to dtop 15-20 lbs during this 24 day.

3.11.2011 WOD

2011-03-11T11:28:00.001-06:00

Strength: Front Squat 1-1-1-1-1

WOD: 10 Rounds for Time

10 Wall Balls (20/14)

10 Kettlebells Swings (50/35)

Time: 23:35...after round 6 I was whipped...

Dinner for my wife

2011-03-04T15:40:00.002-06:00

Great Dinner Salad
Chicken, Romaine Lettuce, Snap Pea's and Apple. I made this for Donna last night.

Lunch 3.4.2011

2011-03-04T15:37:00.001-06:00

Great post WOD lunch.

Grass Feed Beef,
Rosemary Sweet Potatoes baked,
Asparagus

Lunch 3.2.2011

2011-03-02T14:41:00.002-06:00

Grass Feed Ground Beed, Green Chiles, Red, Orange and Green Peppers, White Onion with a Spinach Salad.

3.2.2011 WOD

2011-03-02T14:40:00.000-06:00

Strength: Shoulder Press 1-1-1-1-1 (155)

WOD: 5 Rounds for Time

5 Dead Lift (275/185)
10 Burpees

RX: 7:41

Loved this WOD...

Breakfast 3.2.2011

2011-03-02T10:37:00.000-06:00

3 eggs, 3 Turkey Bacon, 8 stalks Asparagus, Salsa.

1.1 (5k Training)

2011-03-02T02:14:00.003-06:00

So again you all know I hate running. So I am going to work my body into it. I have a 3x Week for 9 Weeks to get you into 5k mode training program.

1.1 : Brisk five-minute warm-up walk. Then alternate 60 seconds of jogging and 90 seconds of walking for a total of 20 minutes.

First day is not hard but lets see if my 5k and Mile times get better after following this program.

Dinner 3.1.2011

2011-03-02T02:05:00.005-06:00

Breakfast 3.1.2011

2011-03-02T02:03:00.002-06:00

3.1.2011 WOD

2011-03-01T11:22:00.001-06:00

Strength: Front Squat 1-1-1-1-1 (185)

WOD: For Time
100 Double Unders (mutiply x 4 if doing singles)
25 Toes to Bar
80 Double Unders
20 Toes to Bar
60 Double Unders
15 Toes to Bar
40 Double Unders
10 Toes to Bar
20 Double Unders
5 Toes to Bar

This kicked my butt. I need to learn to do double unders. Doing 400 singles to start was rough.

Time: 49:56

Paleo and Good Eating Habits

2011-03-01T10:51:00.000-06:00

Post this on your fridge, read it daily and start looking at food differently.

Bottom line...

Eat meat, vegetables, nuts and seeds, some fruit, little starch, and no sugar.

Its best to Cook with coconut oil or whole real butter at high heat.

Its good to cook with extra virgin olive oil, avocado oil, sesame oil. Try to just use these with low heat.

Try avoiding industrial oils/fats like vegetable oil, canola oil and corn oil. Very bad stuff.

Get most of your carbs from veggies, easy on the fruit, easy on nuts and seeds

Try to drink water only. Coffee is ok but don't go crazy (2-4 espresso shots a day), heavy whole cream goes great with coffee, and remember no sugar.

Rotate where you get your meat from (chicken, beef, salmon, bison, etc) and where you get your veggies (squash, zucchini, broc, etc)

Eat to your satisfaction, how much you want, and when you want

Make sure you get protein with every meal/snack. It's not healthy to eat 4 bananas for breakfast with no protein and fat.

No more milk right now but that heavy cream in the coffee and butter is ok as long as you have no auto immune issues.

Coconut milk and avocado's are amazing fats!

Here is your motto:

I eat “real” food – fresh, natural food like meat, vegetables and fruit. I choose foods that are nutrient dense, with lots of naturally-occurring vitamins and minerals, over foods that have more calories but less nutrition. And food quality is important – I’m careful about where my meat comes from, and buy produce locally and organically as often as possible.

It’s not a low calorie “diet” – I eat as much as I need to maintain strength, energy and a healthy weight. In fact, my diet is probably much higher in fat than you’d imagine. Fat isn’t the enemy – it’s a great energy source when it comes from high quality foods like avocado, coconut and nuts. And I’m not trying to do a “low carb” thing, but since I’m eating vegetables and fruits instead of bread, cereal and pasta, it just happens to work out that way.

Eating like this is good for maintaining a healthy metabolism, and reducing inflammation within the body. It’s been doing great things for my energy levels, body composition and performance in the gym. It also helps to minimize my risk for a whole host of lifestyle diseases and conditions, like diabetes, heart attack and stroke.

2.28.2011 WOD#2 and breakfast for 3.1.2011

2011-03-01T09:24:00.003-06:00

4 eggs, 3 Strips of Bacon, Mushrooms and Spinach for breakfast...Yum Yum good stuff.

Last night did a bootcamp style WOD. Lots of sprints, push-ups, jumping jacks and Mtn Climbers. Add in some jumps (Broad and squat jumps) along bear crawls and lunges. Good times. A bit sore after a double WOD day...

Todays WOD is going to be brutal if you ask me. Will post it later when I do it at lunch time.

Lunch

2011-02-28T15:48:00.002-06:00

Lunch....Shrimp and Stir Fry veggies...cooked in pure Irish butter with a teaspoon of garlic.

2.28.2011 WOD and New Start

2011-02-28T08:01:00.003-06:00

Doing my best eating Paleo and getting my WOD's back on. Working on finishing my garage gym up. Need to get a wood platform and some hard rubber mats for the floor along with some good bumper plates. My metal plates will have to do for now (just no dropping is all).

It's been a year since I blogged in here. time to get back on the horse and put my money where my mouth is.

Strength:
Bench Press 3 x 3 @ 80% (200lbs)

WOD: For Time
21 Shoulder Press (115 / 75)
Run 400m
21 Push Press (115 / 75)
Run 400m
21 Push Jerk (115 / 75)
Run 400m

28:36

comments: wow shoulders were sore while running....

Breakfast: 4 Eggs scrabbled. 1/4c Mushrooms, 1/4c Salsa (ran out of spinach so will have that tomorrow).

3/15/10 WOD

2010-03-16T01:59:00.001-05:00

15 min Time Trial...C2 Rower.

3188m

Avg'd 2:22 per 500...I want to work that down to about 1:50 splits...