Thursday, February 28, 2008

Day Two: About Our Programming

Climbing Wall & Rings

I'm settling into the groove of the CrossFit East Bay WODs. Since I have five consecutive days with which to work, I have been modifying the previous weeks national WODs into five workouts, which can be done with the unique equipment set-up I am working with. I do the workouts ahead of my trainees so I know what they are going to be going through.

While I don't have all of the toys that I used to have access to over at that other place, I do have access to world-class climbing walls and a few other goodies that lend themselves to creative programming. Plus, of course, the folks at the climbing gyms are good people, and I have never had so much fun with CrossFit as I am having now!

Wednesday, February 27, 2008

Day 1 Redux

Starting weight: 168
BF Percentage: 15%
Goal weight: 159
Goal BF %: 10-11%

Workout: "Eva"
Time 69:05 (used rings for the pull-ups, much harder).

Thursday, February 7, 2008

Elite Rings On Sale Now - $50.00

An amazingly versatile piece of equipment is the Elite Ring Set from These are on sale now for $50.00 which is an amazing deal (usually 85.00) and you might want to order them now if you are looking for something that is versatile, portable and allows scaled exercises for everyone from seniors to elite athletes.

exercisecollage (Small).jpg

All of the ring exercises are scalable from very, very easy to extremely difficult. For example:

  • Support: this can be done by anyone; easy, support on toes, hard; support for time to failure.

  • Push-up: easy, rings at chest height; hard rings inch off ground, feet elevated

  • Body Row: easy, rings at head height; hard, low rings, feet elevated

  • Dip: easy, low jump to support; hard, weighted dips

Of course the rings are essential for learning the muscle-up as well.

get them here.

Tuesday, February 5, 2008


Here is an excellent 3-block meal, again courtesy of Trader Joe's

- 1 package Thai String Beans with 2/3 of 1 sauce pack (the sauce packs are mostly sugar and have 30 grams/3 blocks of total carb)
- 1 patty Trader Joe's 96/4% beef

Block Target - As little as possible

Block Total - 12.5

Discipline Grade - A-

Workout: "BLACKJACK"!

Each Pair = 21
20 Push-Ups
1 Sit-Up
19 Push-Ups
2 Sit-Ups
18 Push-Ups
3 Sit-Ups
17 Push-Ups
4 Sit-Ups
16 Push-Ups
5 Sit-Ups
15 Push-Ups
6 Sit-Ups
14 Push-Ups
7 Sit-Ups
13 Push-Ups
8 Sit-Ups
12 Push-Ups
9 Sit-Ups
11 Push-Ups
10 Sit-Ups
10 Push-Ups
11 Sit-Ups
9 Push-Ups
12 Sit-Ups
8 Push-Ups
13 Sit-Ups
7 Push-Ups
14 Sit-Ups
6 Push-Ups
15 Sit-Ups
5 Push-Ups
16 Sit-Ups
4 Push-Ups
17 Sit-Ups
3 Push-Ups
18 Sit-Ups
2 Push-Ups
19 Sit-Ups
1 Push-Up
20 Sit-Ups

Time 22:25

Monday, February 4, 2008

Weigh-In: Moving in The Right Direction Again

I am moving in the right direction again: I'm at 167.5 and a reading of 16% bodyfat on the scale: I have lost 1 inch on my hips and waist (both down to 35 inches). I'm still pretty far off my low of 13.0% bodyfat at 168 with 146 lbs lean mass. (see this link for comparison), but I am way down from my post-Florida bloated weight of 175 or so, and my pants fit again, so I am stoked. The unscientific eat as little as possible, work out as much as possible seems to be working pretty well. As a caveat, it is fairly automatic for me to eat in the zone at this point. There has been too much alcohol in my diet lately, but I am making an effort to count it diligently as carb and mostly succeeding.

Block Target - As little as possible

Block Total - 12 blocks, small amount of alcohol

Discipline grade: A-

Back Squat 3-3-3-3-3

45# Thruster

Run 1.8 miles in 13 minutes

Boulder mostly VO a few V1s
1 hour 20 minutes

Sunday, February 3, 2008

The "Slop Factor"

Here is an awesome 4 block meal.

- Package Trader Joe's Frozen Broccoli
- 1 Patty Trader Joe's 96/4% Beef
- 1 Cup Trader Giotto's 4 Cheese Marinara

30 grams protien (120 cal)
30 grams carb (120 cal)
17.5 grams fat (157.5 cal)

You will notice that this is not typical zone, however the carb/protien ratio can be adjusted to anywhere from .6 to 1.0 grams of protien to 1.0 grams of carb. This is known as the "slop factor" (Enter The Zone pp. 65-66), and I tend to do best with this ratio. You will notice the fat is also somewhat high, however since the carbs are 40 calories shy of 4 blocks, the extra fat is negligible in terms of calorie balance.

Block Target - as little as possible

Block Total - 12 + too much carb in the form of mojitos.

Discipline Grade - C+

44KG x 2 KB thruster
32KG KB swing
HSPU to 3" target
Time: about 13 min.

Saturday, February 2, 2008

Dawn 10-9-8-7-6-5-4-3-2-1 FS, CL, PJ

Block Target - As little as possible

Block Total - 14 bit too much carb (pint beer at Parkway)

Discipline Grade - A-


3 rounds
15 wall-ball 20#
15 double-under
15 thruster 16KGx2 KB
14 box jump 24"
Time 11:20

Friday, February 1, 2008

CrossFit Athlete-Dancer Isabelle Sjahsam

Here is a video remix of CrossFit East Bay Athlete-Dancer Isabelle S. We will be working on improving her stamina to make her dancing look even more effortless.

In Zone news, I am firmly stuck at 171 pounds or so. I must get back down to 165 at least, so I have decided to take an un-scientific shot at it. I will eat as little as possible and work out as much as possible, short of burnout. I will accept retrograde performance and some muscle loss.

Block Target: As little as possible

Block Total: 16.5 blocks

Discipline Grade: B-

Workout: Run 5K