I wish everyone a happy holiday season.
Remember, these are the times that we really need to keep our health-game in check with all the treats and meals you get to enjoy.
Just remember that we're all going to regret this come early January.
Tuesday, December 25, 2007
Thursday, December 20, 2007
Official WOD 2007 1220
"Run or Row 5k"
I rowed. My time was 21:54. Pretty good if ask me. Haven't done any cardio in awhile (I believe it to be my weakness) and after doing the 12 Days of CrossFit WOD I had to up it.
So here I go. "Slow and steady wins the race"
other benchmarks today - 500m 1:46 (Level II), 2k 8:30 (Level I), 6k 26:36 (Level I)
Boo!
and then I also did 7 rounds of 3 weighted pullups, 5 strict, and 7 kipping pullups
----
I rowed. My time was 21:54. Pretty good if ask me. Haven't done any cardio in awhile (I believe it to be my weakness) and after doing the 12 Days of CrossFit WOD I had to up it.
So here I go. "Slow and steady wins the race"
other benchmarks today - 500m 1:46 (Level II), 2k 8:30 (Level I), 6k 26:36 (Level I)
Boo!
and then I also did 7 rounds of 3 weighted pullups, 5 strict, and 7 kipping pullups
----
WORLD CLASS FITNESS IN 100 WORDS
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, Clean & Jerk, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, 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.
my current BMR
If, according to my Bod Pod results, my basal metabolic rate is 1600 and I take into account my "Active" activity rates, then my RDA is about 2700 kcal/day. If I am to go with a macronutrient breakdown similar to the Zone's CHO 30% Pro 30% Fat 40% then
Calories per Nutrient per Day:
CHO 810 kcal
Pro 810 kcal
Fat 1080 kcal
and if we take each macronutrient's kcal value (CHO 4g/kcal, Pro 4g/kcal, Fat 9g/kcal) then
Grams per Nutrient per Day:
CHO 202.5g
Pro 202.5g
Fat 120 g
Yesterday/Today I've only eaten probably around 2ooo kcal, but I had barely any protein today and I definitely feel it.
Someone please check my math to see if I did it correctly. I couldn't sleep because I kept thinking about the exact numbers.
ps
My sleeping habits suck.
Calories per Nutrient per Day:
CHO 810 kcal
Pro 810 kcal
Fat 1080 kcal
and if we take each macronutrient's kcal value (CHO 4g/kcal, Pro 4g/kcal, Fat 9g/kcal) then
Grams per Nutrient per Day:
CHO 202.5g
Pro 202.5g
Fat 120 g
Yesterday/Today I've only eaten probably around 2ooo kcal, but I had barely any protein today and I definitely feel it.
Someone please check my math to see if I did it correctly. I couldn't sleep because I kept thinking about the exact numbers.
ps
My sleeping habits suck.
Tuesday, December 18, 2007
Update 1218
So this past Friday Tammy, Dom, Joe and myself went over to Coach Dave Werner's Level 4 CrossFit Seattle (longest name ever) to do his infamous "12 Days of CrossFit" workout.
Imagine if the "12 Days of Christmas" song's scheme was turned into a workout.
A one hundred yard Sprint
Two Bear-crawls and a one hundred yard Sprint
Three second Handstand, Two Bear-crawls, and a one hundred yard
Sprint Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprin
Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Brutal, right? I want to be like Coach when I grow up.
Sadly later that night was Janelle's birthday party, so I did the not-so-good-thing-for-my-body act of drinking more that I should've.
It felt like I was wearing a 50 lbs weight vest until Monday morning.
Today I went to see Zack at Emerald City Smoothie to try out his new toy, the Bod Pod. He allowed me to take the tests twice and these are my results as a 22 year old 5'6" male:
TEST #1
Weight 141.3 lbs
Fat 7.4% = 10.5 lbs
Lean 92.6% = 130.8 lbs
Estimated RMR (BMR) 1551 kcal/day
With my 'Active' Activity Level 2699 kcal/day
TEST #2
Weight 141.2 lbs
Fat 6% = 8.4 lbs
Lean 94% = 132.8 lbs
Estimated RMR (BMR) 1571 kcal/day
With my 'Active' Activity Level 2733 kcal/day
I was very hesistant at first because my "BF%" is on the verge between "Ultra Lean" and "Risky". I talked to Zack about it and he reassured that I'm fine and should be very happy with the results as it's the lowest he's seen thus far. He's had the Bod Pod for about 2 months now. I'm just happy because it describes my rating as "Fat level sometimes found in elite athletes". YEAH BUDDY!
Met up with Adrian and we stopped by some of the local Firehouses and also the North SPD Precinct and let them know they need to workout with us! We also looked at the "Fight District"- hopefully you'll hear more about that sooner than later.
Around 1830 we had our weekly Tuesday workout (thanks to Tammy and Jessie who came out). I just finished up with 'Fran' (see Foundation Fitness) and although I PR'ed, my CNS is all fugged up now.. I'm shaking a bit. And by a bit I mean a lot.
Tomorrow at Noon, Adrian, Hunter and myself will be getting a good workout in. I still owe the weighted pullup WOD and the 400 m lunge WOD. Tomorrow HQ's WOD is a new Hero workout named 'Badger'. Rest in Peace Cheif Mark Carter
Imagine if the "12 Days of Christmas" song's scheme was turned into a workout.
A one hundred yard Sprint
Two Bear-crawls and a one hundred yard Sprint
Three second Handstand, Two Bear-crawls, and a one hundred yard
Sprint Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprin
Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Twelve Rocking pistols, Eleven Pull-ups, Ten Squat-thrusts, Nine Ring-dips, Eight Hanging leg-raise, Seven Kettlebell swings, Six Knees to elbows, Five Dive bomber push-ups, Four Clean & jerks, Three second Handstand, Two Bear-crawls, and a one hundred yard Sprint
Brutal, right? I want to be like Coach when I grow up.
Sadly later that night was Janelle's birthday party, so I did the not-so-good-thing-for-my-body act of drinking more that I should've.
It felt like I was wearing a 50 lbs weight vest until Monday morning.
Today I went to see Zack at Emerald City Smoothie to try out his new toy, the Bod Pod. He allowed me to take the tests twice and these are my results as a 22 year old 5'6" male:
TEST #1
Weight 141.3 lbs
Fat 7.4% = 10.5 lbs
Lean 92.6% = 130.8 lbs
Estimated RMR (BMR) 1551 kcal/day
With my 'Active' Activity Level 2699 kcal/day
TEST #2
Weight 141.2 lbs
Fat 6% = 8.4 lbs
Lean 94% = 132.8 lbs
Estimated RMR (BMR) 1571 kcal/day
With my 'Active' Activity Level 2733 kcal/day
I was very hesistant at first because my "BF%" is on the verge between "Ultra Lean" and "Risky". I talked to Zack about it and he reassured that I'm fine and should be very happy with the results as it's the lowest he's seen thus far. He's had the Bod Pod for about 2 months now. I'm just happy because it describes my rating as "Fat level sometimes found in elite athletes". YEAH BUDDY!
Met up with Adrian and we stopped by some of the local Firehouses and also the North SPD Precinct and let them know they need to workout with us! We also looked at the "Fight District"- hopefully you'll hear more about that sooner than later.
Around 1830 we had our weekly Tuesday workout (thanks to Tammy and Jessie who came out). I just finished up with 'Fran' (see Foundation Fitness) and although I PR'ed, my CNS is all fugged up now.. I'm shaking a bit. And by a bit I mean a lot.
Tomorrow at Noon, Adrian, Hunter and myself will be getting a good workout in. I still owe the weighted pullup WOD and the 400 m lunge WOD. Tomorrow HQ's WOD is a new Hero workout named 'Badger'. Rest in Peace Cheif Mark Carter
Friday, December 14, 2007
Thursday, December 13, 2007
Sucking at Squats
I was not in the right mood yesterday for a squat workout. Not even with our new rack.
Our new squat rack!
Regardless, Mike and I headed at it. I missed a lot of lifts and didn't feel strong at all. Mike persisted through and did very well for his first time going heavy. Halfway through my sets I decided to go with heavy Overhead Squats (article by Dan John), so I did.
Mike's butt-winking squat
Squatting 116kg/255lbs
OHS 5xBW (66kg/145lbs)
Our new squat rack!Regardless, Mike and I headed at it. I missed a lot of lifts and didn't feel strong at all. Mike persisted through and did very well for his first time going heavy. Halfway through my sets I decided to go with heavy Overhead Squats (article by Dan John), so I did.
Mike's butt-winking squat
Squatting 116kg/255lbs
OHS 5xBW (66kg/145lbs)Now if I could get to Overhead Squatting my bodyweight 15 reps, I'd be in Level 4. But I had a very crappy time.
Monday, December 10, 2007
Monday, December 03, 2007
[article] Cooked Fats Lead to Cancer
Suprise, suprise- another piece of news stating the more processed (in this case, cooked in fats) foods you eat, the higher chance of disease
Cooked fats' linked to cancers.
courtesy BBC News
-----
Discipline is the bridge between goals and accomplishment.
- Jim Rohn
A big shot is a little shot that kept shooting.
- Anonymous
Failure is only the opportunity to begin again, this time more wisely.
- Anonymous
Don't ask for a light load, but rather ask for a strong back.
- Anonymous
Obstacles are those frightful things you see when you take your eyes off your goals.
- Anonymous
Our greatest glory is not in never failing, but in rising up every time we fail.
- Ralph Waldo Emerson
The secret to happiness is not in doing what one likes to do, but in liking what one has to do.
- Anonymous
Tell me and I forget; show me and I remember; involve me and I understand.
- Anonymous
Willing is not enough; we must do. Knowing is not enough; we must apply.
- Bruce Lee
"Use no way as way; use no limitation as limitation."
- Bruce Lee
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
- Vince Lombardi
"Once you learn to quit, it becomes a habit."
- Vince Lombardi
"Perfection is not attainable. But if we chase perfection, we can catch excellence."
- Vince Lombardi
"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
- Vince Lombardi
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
- Vince Lombardi
"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives."
- Vince Lombardi
"It's not whether you get knocked down, it's whether you get up."
- Vince Lombardi
The greatest accomplishment is not in never falling, but in rising again after you fall.
Vince Lombardi
A man too busy to take care of his health is like a mechanic too busy to take care of his tools.
- Spanish Proverb
Wisdom is to the mind what health is to the body.
- Francois De La Rochefoucauld
He who enjoys good health is rich, though he knows it not.
- Italian Proverb
http://www.bblex.de/en/calc/index.php
http://www.gorilla-grips.com/
http://www.chekinstitute.com
http://www.crossfitnorth.com/articles/Athletic_Skill_Levels.pdf
Cooked fats' linked to cancers.
courtesy BBC News
-----
Discipline is the bridge between goals and accomplishment.
- Jim Rohn
A big shot is a little shot that kept shooting.
- Anonymous
Failure is only the opportunity to begin again, this time more wisely.
- Anonymous
Don't ask for a light load, but rather ask for a strong back.
- Anonymous
Obstacles are those frightful things you see when you take your eyes off your goals.
- Anonymous
Our greatest glory is not in never failing, but in rising up every time we fail.
- Ralph Waldo Emerson
The secret to happiness is not in doing what one likes to do, but in liking what one has to do.
- Anonymous
Tell me and I forget; show me and I remember; involve me and I understand.
- Anonymous
Willing is not enough; we must do. Knowing is not enough; we must apply.
- Bruce Lee
"Use no way as way; use no limitation as limitation."
- Bruce Lee
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
- Vince Lombardi
"Once you learn to quit, it becomes a habit."
- Vince Lombardi
"Perfection is not attainable. But if we chase perfection, we can catch excellence."
- Vince Lombardi
"The quality of a person's life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor."
- Vince Lombardi
"The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack of will."
- Vince Lombardi
"If you'll not settle for anything less than your best, you will be amazed at what you can accomplish in your lives."
- Vince Lombardi
"It's not whether you get knocked down, it's whether you get up."
- Vince Lombardi
The greatest accomplishment is not in never falling, but in rising again after you fall.
Vince Lombardi
A man too busy to take care of his health is like a mechanic too busy to take care of his tools.
- Spanish Proverb
Wisdom is to the mind what health is to the body.
- Francois De La Rochefoucauld
He who enjoys good health is rich, though he knows it not.
- Italian Proverb
http://www.bblex.de/en/calc/index.php
http://www.gorilla-grips.com/
http://www.chekinstitute.com
http://www.crossfitnorth.com/articles/Athletic_Skill_Levels.pdf
Subscribe to:
Posts (Atom)
