Thursday, February 28, 2008
3 rds for time:
10 stair accensions
Great jobs guys
Monday, February 25, 2008
So today I was finally able to get some friends to come try CrossFit out. We (of course) started skill-work with the basic squat, moved onto the plank and midline stabilization, pushups, situps, and finally pullups.
amrap in 10 min:
Sheena 8 rds
Tiff 9 rds +5, 8
and then THE DUDES
amrap in 10 min:
Andrew 14 rds + 5, 10, 14
Marc 11 rds + 5, 3
Mike 8 rds + 5, 4
Wonderful stuff. Grabbed some ingredients, headed back to my place and we all enjoyed some Muscle Milk shakes.
I ripped my left hand!
Wednesday, February 20, 2008
This past week I've been attempting to get onto the Zone/Paleo diet. I've some good reading material- CrossFit Journal #21, A Week In the Zone, a vast number of blogs (Modern Forager, Robb Wolf, Scott Hagnas, etc) and some random cookbooks.
Yesterday I made this delightful dinner, inspired by a recipe from Robb Wolf.
1/2 lbs ground beef
3 chicken sausage links
1 bag stir-fry veggies
1/4 c marinara
1/4 c salsa
and then for today's dinner I made a salad from the remaining sausages along with some romaine lettuce, beefhouse tomato and a drizzle of olive oil.. and some freshly ground pepper!
I'm in need of Costco trip. Hopefully sooner than later. Getting of the crack is proving more difficult than previously thought.
Thursday, February 14, 2008
Well, here's to new beginnings.
1. Blog my workouts here, daily
2. Also, read at least 10 pages of a book daily
3. Watch my nutrition closely and not to fall off (I'm attempting to Zone). CUT SUGAR!
4. CFWU and 10 minutes of stretching randomly throughout the day, regardless if I'm training or not
5. Pick up on the running!
6. Sleep more often, and on time
7. Budget everything
8. Stay focused.
rd 1 completed at 7:48
rd 2 completed at 16:52
rd 3 completed at 29:38
I almost saw Pukie thrice.
Friday, February 08, 2008
The dudes and I did the 75 OHS, 95lbs WOD (75 reps done in as few sets as possible). Mike used 45lbs. He got 5 rds and both John and I got 4 rds as rx'ed.
Today Sheena and I ran Greenlake. I tried what I've learned of POSE method thus far. The run was great- my knee didn't hurt (as much) and we finished in a very decent time. We both took one break during the run (due to a cramp and my knee uncomfortability) but it was dope. My calfs are done for. I didn't get DOMS. It was more like Immediate Onset Muscle Soreness. I walk like an old injured man.
Good times ahead though.
I think I'm going to take a page from Skip Chase of Mt. Baker CrossFit (WA stand up!) and have my clients agree to allow me to come by at any point unannounced to check their fridges and pantries. Sugar is some bad stuff that I've also been trying to cut myself.
Tuesday, February 05, 2008
21 deadlifts, 225lbs
15 deadlifts, 225lbs, dropped to 135 after the first 10 reps
9 deadlifts, 135lbs
I wasn't feeling strong during those deadlifts, but then again I haven't been paying attention to my heavy lifting for a while. This coupled with some terrible food choices this past week and lack of sleep (my buddy Dan is having some serious sleeping problems as well) aren't helping my health. I'm finding myself being a 'Debbie Downer' and it's not fun.
Monday, February 04, 2008
Organic Consumers latest newsletter included this article: Who Loves Junk Food the Most: U.K., USA, or Canada?
From the newsletter:
44 percent of Americans agreed with the statement while only 19 percent of the French agreed.
And taking the grand prize (from the article):
Forty five percent of UK respondents agreed with the statement ‘I like the taste of fast food too much to give it up’.
Wow! 44% and 45% respectively! That is an unreal percentage of people that cannot give up fast food due to the taste. It’s even more amazing to me because fast food isn’t all that tasty. It’s mainly a combination of salt, sugar, and a crispy texture - very one-dimensional food. It hits the spot if you’re so hungry, you’re going to gnaw your arm (or someone else’s arm) off, but I certainly wouldn’t consider it “tasty food”.
So congratulations Britain. You have unseated the USA as the most fast food loving nation, though only by a small percentage. Notice that the French don’t appreciate fast food quite as much, though it’s still 1 in 5. I suppose that’s the result of a rich food tradition that the United States doesn’t have.