Thursday, December 10, 2009

Double Re-Blog

Jay_Suck.jpg

Twelve days of Christmas No-Equipment WODS From CrossFit Virtuosity



Via the blog of Princess Raindrop AKA Boss Arce: she has agreed to be one of my test pilots for the primal/paleo diet - I have been eating mostly this way for two months, during which time I have lost weight and retained performance and I am nearly ready to advocate zone/primal for all. Let me know if you want to join us in this experiment before I roll it out more "officially", probably Jan 1.

"Polly and I attended at talk at Catalyst by Mark Sissons. Mark is the author of the Primal Blueprint, a book about "going primal". Basically reverting back to a diet that more closely resembles what we have evolved to eat - a hunter-gatherer diet. Namely, meats and other natural fat sources (nuts and oil) and carbohydrates coming from vegetables and fruit.

As I see it we have two conflicting evolutionary trends when it comes to food. The first is our physical evolution - what we have evolved to eat over millions of years. The second is our industrial food evolution - how to affordably produce enough food to feed an ever growing population. These two trends don't reconcile with each other and, at some point, in order to achieve optimal health, we have to leave behind the food of convenience that is negatively impacting us physically and financially and eat according to where we've evolved.

I was raised eating rice, bread, pasta, etc. Earlier this year I cut way back on those types of foods and I'll tell you this - life was BORING. Sure I lost weight, got stronger, faster, fitter, ate fat and plenty of meat and tons of eggs and that's all great but I did miss those filling grains. They are comfort foods and it's hard to undo that mind/body connection. Eggs - not so comforting. Meats - not comforting much at all and lots of chewing. I like eating to be brief and intense and I don't like tons of chewing.
- These are the types of things that make it difficult to imagine a life without grains and breads and pasta and BEER. What makes it easier is knowing that it's absolutely the right thing to do for so many reasons, not the least of which is the potential for living really well. I'm not so concerned with living for fucking ever but I would like the time that I am around to be really really good.

- This is why I like the 80/20 rule. 80% primal; 20% not quite. Dairy may be my remaining source of comfort - the 20%
".

Double Re-Blog

Jay_Suck.jpg

12 days of Christmas No-Equipment WODS FromCrossFit Virtuosity



Via the blog of Princess Raindrop AKA Boss Arce: she has agreed to be one of my test pilots for the primal/paleo diet - I have been eating mostly this way for two months, during which time I have lost weight and retained performance and I am nearly ready to advocate zone/primal for all. Let me know if you want to join us in this experiment before I roll it out more "officially", probably Jan 1.

"Polly and I attended at talk at Catalyst by Mark Sissons. Mark is the author of the Primal Blueprint, a book about "going primal". Basically reverting back to a diet that more closely resembles what we have evolved to eat - a hunter-gatherer diet. Namely, meats and other natural fat sources (nuts and oil) and carbohydrates coming from vegetables and fruit.

As I see it we have two conflicting evolutionary trends when it comes to food. The first is our physical evolution - what we have evolved to eat over millions of years. The second is our industrial food evolution - how to affordably produce enough food to feed an ever growing population. These two trends don't reconcile with each other and, at some point, in order to achieve optimal health, we have to leave behind the food of convenience that is negatively impacting us physically and financially and eat according to where we've evolved.

I was raised eating rice, bread, pasta, etc. Earlier this year I cut way back on those types of foods and I'll tell you this - life was BORING. Sure I lost weight, got stronger, faster, fitter, ate fat and plenty of meat and tons of eggs and that's all great but I did miss those filling grains. They are comfort foods and it's hard to undo that mind/body connection. Eggs - not so comforting. Meats - not comforting much at all and lots of chewing. I like eating to be brief and intense and I don't like tons of chewing.
- These are the types of things that make it difficult to imagine a life without grains and breads and pasta and BEER. What makes it easier is knowing that it's absolutely the right thing to do for so many reasons, not the least of which is the potential for living really well. I'm not so concerned with living for fucking ever but I would like the time that I am around to be really really good.

- This is why I like the 80/20 rule. 80% primal; 20% not quite. Dairy may be my remaining source of comfort - the 20%
".

Wednesday, December 9, 2009

NYC Trip

720_Flip.jpg



720 Pound Tire Flip @ CrossFit Virtuosity

I had a great week in New York: I trained and taught classes at

CrossFit Virtuosity, which may be the most awesome CF Box around.

I got to train with Keith and Jay:

They totally kicked my ass on THIS workout:

10 min AMRAP of the combo (1 rep for cycle) at 135#:
Power Snatch
Back Squat
Rack Jerk
Front Squat
Push Press

Frustrating due to my lousy snatch. I could not even RX it, had to scale to 115# and still got crushed with only 13 rounds. I just could not get two in a row to save my life.

The next day I treated them to THIS lovely workout, perhaps the hardest one I have ever done. I considered leaving the building when all the cursing and yelling started, but of course, they loved it. CFEB will have to do this soon.

5 Rounds:

5 thruster 155/95
10 Burpee

Try it at home!

Thursday, November 26, 2009

My response to the message thread on robbwolf.com entitled "The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification"

Polly_Luiza2.jpg



CrossFit is currently experiencing it's biggest controversy so far, at least on-line. Fallout from the Black Box summit, and the evident firing of Robb Wolf from teaching the nutrition cert has sparked some lively debate:


Robb Wolf on Being Fired from Nutrition Cert


Greg Everett on what happened

Russel Berger on what happened

A rather balanced analysis of what happened

A very interesting take on what happened/is happening

I meant to write a brief, concise post on Robb's blog about this. Brevity, alas, is not my strong suit, and since writing it I had a few thoughts that I wished to include. Here is my opinion for any who care, for the record.

My response to the message thread on robbwolf.com entitled "The Black Box Summit Or How I Got Fired from the CrossFit Nutrition Certification" (edited for clarity)

I have now read all 425 plus comments that came before this, and all of the source material.

I am an affiliate owner (CrossFit East Bay in Oakland CA) and I know or have met many of the principals here. Greg Glassman changed my life, and while I don't revere him as anything more than a fitness visionary, it is, to me, frankly ridiculous how little credit some people are giving him. I will post below his best response to such misunderstandings. For once, I largely agree with Barry Cooper, above.

I am a bit older (43) and have been into fitness since the 1980s. I used to read every fitness magazine I could get my hands on for, I guess, decades. I NEVER saw anything remotely like CF. I never heard of a double-under, a muscle-up, a kipping pull-up, a dynamax ball (or wall-ball), a thruster, a kettlebell, the zone diet, paleo, IF, tabata, etc etc etc. I was vaguely aware that rings existed and that these weird guys in tights lifted huge funny looking weights in the Olympics, and that a rower existed, but it never occurred to me to use these things. I never saw anything remotely like Fight Gone Bad, and I challenge anyone to point me to something like FGB that pre-dates CrossFit. When I discovered CF in 03 or 04 it sounded interesting, and I dabbled, but not until I trained with Josh and Keith at CFNYC Black Box, the 18th affiliate, was my mind blown.

As I said I am a bit older, and have an administration background as well. I am familiar with internecine disputes, and have mediated many. I am disappointed in what I am seeing here from all sides. There is a whole lot of dick-measuring and airing of grievances, old and new, going on. While there may have been some pent-up feeling that needed to be discharged, it has been done, the issues are out there, and, as an affiliate owner and member of this community I ask that we take a deep breath and dial it back a notch on all sides.

This community has experienced explosive growth, and I think it is silly to pretend there are no issues associated with that growth. As a community we have added, are adding, quality on the individual affiliate and regional level daily. It is questionable as to whether HQ is keeping up with or taking advantage of all of the great stuff that is coming out of our open-source fitness model. Simply put, there are some potential, or actual, quality issues. A med ball clean might not be the best progression to the clean. Teaching someone with zero experience how to snatch with a PVC pipe does not prepare them optimally to teach the snatch. The explanation that it is impractical to use barbells with so many people does not hold water. Inconvenient, yes, expensive, yes. Impractical, no. It is possible that the current programming template of .com could be improved. I'm not suggesting I know how, but this is fitness, not religion, and blind allegiance to the .coms is against the spirit of CrossFit. To quote Greg Glassman speaking to me personally: "the next big innovation in CrossFit will come from outside of my intuition". It is clear that a whole foods diet is healthier than Zoning Pringles, Coors Lite and Skirt steak (personally I think zone/paleo + milk is the way to go). The level 1 Cert is not as valuable a product as it was when Coach taught them himself (I have been to both versions). The .com only to prepare for the games is not optimal unless one already has perfect balance in all 10 areas of fitness. Even then training once a day to prepare for a multi-day multi-event competition would be insanity.

Recently one of my athletes started training the O-lifts with Greg Everett. This forced me to recognize that what I had learned so far in CF regarding the O-lifts was demonstrably inferior (but still an order of magnitude better than what I knew before CF, i.e. zilch). I admitted my sub-optimal teaching to my athletes and we are now working on improving our O-lifts, but not at the expense of GPP or not following a .com-like template.

Greg Glassman and CrossFit have given us all an incredible gift, for which I am truly thankful, but they have started a wildfire which cannot be easily managed or neatly compartmentalized. That does not have to be a bad thing. Another local product, eBay, was also started on a wing and a prayer - basically not even a beta product thrown out there. Subsequently, the owners started reacting to every piece of feedback they received and built a killer app. Their community base is the basis of their success and they jealously build, guard and protect it. CrossFit should do the same. Listen. Grow. Evolve.

I know Greg Glassman and I believe in him as a businessman, fitness visionary and really just a good down-to-earth guy. I have had my issues with HQ and I know this is not the kindest, gentlest organization on earth, but given what we do doesn't that make a certain amount of sense?

Now goddammit! Let's chalk to the elbows and get back to working out!

See you in the garage.

Maximus Bernard Lewin
Owner, Lead Trainer
CrossFit East Bay
info@crossfiteastbay.com
510.910.2919

Post thoughts to comments.



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Tuesday, November 10, 2009

13th Anniversary of My 30th Birthday

salsa_dancing.gif


November 11, 2009

13th Anniversary of Max's 30th Birthday


7:15PM

Delta-Force Hit-and-Run Dinner @ Taqueria La Familla

8PM

Salsa Dancing at Down Low

It has been a long-time goal of mine to learn to dance, and get over my phobia of same. And, according to Coach Dr. Mock, I am ready for the world.

So come amuse yourself by seeing me break out in a cold sweat and run, humiliated and sweaty, into the night. Or, possibly, dance.

Down Low:
Wednesdays | Live Salsa Bands
Beginner lessons from 8-8:45
Intermediate lessons from 8:45-9:30
$10 cover, $5 w/student ID
$4 margarita special
Map

Monday, November 2, 2009

CrossFit East Bay: CrossFit Games 2010

Polly_1000yd_Stare.JPG


Apollonia May 2009, Norcal Qualifier






We are now 9 months out from the CrossFit Games 2010. Greg Glassman has stated that the games are an opportunity for affiliates to show the strength of their programming.



Last year we decided late to enter the games; for the Affiliate Cup we gambled and lost on a dark horse strategy, which involved a lot of long grueling metcon (long time domains by CF standards). We chose this strategy because we had limited time to develop tons of power or strength; it takes quite a while to get strong, while developing work capacity can be done fairly quickly. Because of (or perhaps despite) this we finished 68th of 97 teams.



For the individual competition, Apollonia also had limited time to prepare, but thanks to Gita's brilliant 11-day preparation and her inherent athleticism and powerful work ethic, she qualified for the games in 5th place, but far ahead of the next nearest competititor. With good, hard training, she placed 34th at the games, and, notably, improved enough against the moving targets of the the Norcal Competitors that she placed higher than everyone who beat her at the Norcal Qualifier previously.



This year we know far in advance that we will participate in the competitive season, and therefore, We will tailor our programming to that end. Given the fact that CrossFit East Bay is dedicated to old-school CF principals, most of the training will be fully scalable, and we will offer a compelling fitness experience for anyone who wants to train hard and get results.



The next three months will be old-school CF GPP (generalized physical preparedness). However, our Max Effort work will be less varied than CF main for this period. The reasons for this being a good or bad idea could fill a very long article. Suffice to say this will make it easier for us to gauge what kind of progress we are making. We will also be working on short metcon, long metcon, light (bodyweight-ish) metcon and heavy metcon. We will deadlift heavy every week, either as Max Effort day or as a metcon with weights of up to 315/205. We will also do Max Effort Clean & Jerk at least 2X a month. While some suggest teaching the snatch first (because it is harder), I am choosing to work on my own snatch, including getting high level instruction, before committing to teaching it in a serious manner.



In addition to the above we will be working a lot on Overhead Squats, Muscle-Ups, HSPU and Double-Unders (because they take the longest to learn). Also expect to learn to back squat.



The training template is HERE.




The subsequent training will be developed once we know more about the schedule and format, however, if possible we will spend significant time getting as strong as possible (think Deadlift, Squat, Press, Bench Press, Sled Drag, Tire Flip, etc.) while still gaining some capacity. Following that, I hope to have a well-designed volume overload scheme which will bring us right to the brink of despair overtraining/overreaching followed by a back-off, followed by a cycle of escalating intensity but lowered volume. In all cases, I hope to avoid the scenario of last year when we were a bit spun-down (if super-conditioned) coming up to our competitions. Some of us definitely peaked the week after the games. Recovery will be much more at the forefront this year. Training will be the new overtraining. The above may have to be repeated multiple times in micro-cycles (sectionals, regionals, games)

Friday, October 2, 2009

Power Weight Challenge Day Five

Here is an excellent 3-block meal, 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

Calories in: 1550
Calories out: 3300
Negative calorie balance: 1750

WOD "A" Row 5K 20:59
WOD "B" Boulder one hour (got a few V2s)

P/W Challenge Day Five: Equalibrium

Cal in: 2400
Cal out: 2800
Negative Cal balance = 400

WOD - none.

Ready to attack it again tomorrow.

Wednesday, September 30, 2009

P/W Challenge Day Four

Cal in: 1400
Cal out: 3450
Neg balance 2050

This is a bit too much neg calorie balance, but I am quite surprisingly not hungry. I have been eating pretty much nothing but zone-ish portions of meat, veg, fruit, nut, seed and coffee. Go figure. 1500 negative calorie balance a day is probably the upper limit of sustainable, safe, healthy weight loss. That would result in 3 pounds lost a week, some of it likely muscle: in the past I have lost 2.5 pound fat .5 pounds of muscle on such a diet.

WOD "A" 5K row in 20:24

WOD "B": 2.5 hours of moderate bouldering

Tuesday, September 29, 2009

P/W Challenge Day Three

Intake:

Protein: 165g
Carb: 129g
Fat: 76g

Cal: 1810

Output: 3331

Negative Calorie balance: 1521

WOD: 10K Row in 42:44

CrossKitchen: Enter The Zone

From CFEB; By Daniel on September 28, 2009 9:50 PM | Permalink | Comments (2)







I'd like to take a moment to call out our friend and fellow athlete Raphael Dozzi. Now, athletically speaking, Raph has a few things going for him that make him a great CrossFitter: yes, he's young and has good genes, but he's also dogmatic about coming to as many workouts in a week as he can, and making up those he can't. And we've all seen the passionate intensity he brings to his workouts.

All of this is great, but I could also point to several other CFEB regulars who share the same traits. So why am I focusing on Raph this week? Because lately Raph has an ally in his corner that, to my knowledge, none of the rest of us (besides Max) do: the Zone diet. Since he started zoning strictly, Raph's performance has gone through the roof - he's been shedding bodyfat noticeably, his Clean & Jerk is one of the best in CFEB, and his Fight Gone Bad went from an already respectable 270 to a very impressive 306. At that level, a 36 point jump in your Fight Gone Bad score does not just happen - it is a solid indicator of athletic improvement.

His story, while impressive, is not unique - you read about it all the time from CrossFitters who fix their diet, typically by starting the Zone. The Zone Diet is the official diet of CrossFit. While variations of Paleo are also popular, Zone is what they taught me at my level 1 cert, and Zone is the first thing they advocate on CrossFit.com. Nearly all the top performers at the Games swear by the Zone. I've even heard that CrossFit NorCal (Robb Wolf's box), flat out will not let you join the gym unless you agree to eat Zone.

I blush to confess that I have never personally tried the Zone. I am intimidated by all the math that's involved. I almost never use measuring implements when I cook, much less the scale. But inspired by Raph, I've resolved to put my misgivings behind me and commit to going strict Zone for the month of October - and I invite you to join me. I will dedicate CrossKitchen for the month of October to an exploration of the Zone, and share with you any recipes, tips and insights that I gain, and hope you will do the same. 30 days, and we can blow it all out in style on Halloween. Let's do this thing!

OK!...but...uh...what is the Zone?

Sorry. I got ahead of myself there. First things first: the Zone Diet is a somewhat unique take on dieting invented by Dr. Barry Sears. His theory is that the human body performs optimally on a diet wherein the ratio of each meal is 30% protein, 30% fat, and 40% carbohydrates. When eating this way, the body enters a "Zone" where it is firing on all cylinders, easily converting bodyfat to energy and sidestepping the rollercoaster of hormone release caused by eating things all out of proportion.

You can read more at the official Zone Diet website, but it's something of a marketing nightmare. I would encourage you instead to consult the Bible of the Zone for Crossfitters: Journal issue #21. It's freely available, and packed with far more practical information in an easy-to-read format than any of the Zone materials I've read. I will endeavor to provide a quick overview here, but if you're serious about trying this I highly recommend reading the journal article at least.

A quick rundown: Meet the Block

The Zone Diet is built out of "blocks." A block is made of 7 grams of protein, 1.5 grams of fat and 9 grams of carbohydrates. Consuming food in these proportions will meet the 30/30/40 requirement.

The next step is figuring out how many blocks you should eat in a day. There is a calculation for that. Here's what you do: head over to my blog, and on the right you'll see a bodyfat calculator. Fill in your numbers, and you'll get a lean body weight. Multiply this number by 0.7, then divide by 7 for your block count. Using me as an example: a lean body mass of 157 times 0.7 comes to 110, divided by 7 comes to 15.7, so I can eat 16 blocks a day. This could be four 4-block meals, or (more likely) three 4-block meals and two 2-block snacks, or... well, the permutations are extensive.

(Side note: if you are already at a very low bodyfat (ie, 8% for men, 13% for women), then you should double or triple the amount of fat you're allowed in each block, or risk losing too much weight).

Practical application

CFJ #21 is full of helpful tips on how to convert all these numbers into actual food that you can eat. Take one food from the protein column, one from carbs and one from fat and you have a block of food - multiply quantities for more blocks. Or just pick something from the sample menus. There are also plenty of online resources for zone recipes. If I find anything particularly compelling, I'll be sure to share it - I hope you'll do the same for me.

So who's on board?

Anyone else ready to take the plunge? Sound off in the comments! Questions? Fire away and Max, Raph and I can do our best to clear up confusion.

Monday, September 28, 2009

CFEB P/W Challenge Day Two





10AM: 1 cup 2% milk = 1 block

2PM: 9 oz pork loin, one apple, one tomato, .5 avocado = 5 blocks

8PM: 9 oz hamburger, 12 oz broccoli, 10 oz papaya, 5 oz strawberries = 6 blocks

10PM 5 oz strawberries, 5 oz papaya, 4 oz cottage cheese = 2 blocks

WOD "A": Row 10K; 42:24

WOD "B": GWPC Boulder comp problems 1-12 (fail on 13, 5 attempts)

Calories: 1600
Negative calorie balance: 2140

Sunday, September 27, 2009

CFEB P/W Ratio Challenge Day 1

Stats:
Weight - 199#
BF% -21.5%
Lean Mass 156#
Fat Mass 43#
Max Rep C2B 6
Max Rep HSPU 1
Max Rep 1.5XBW DL (300#) in one minute: 14

Food Log:

11AM: Cup 2% Milk (with coffee), 9 oz apple, 9 oz tomato, one egg + 4 egg whites, trace olive oil = 4 blocks

5PM: Two TJ's Chicken Patties, 9 oz tomato, 5 oz apple, 8 oz mushroom, 2 tsp butter = 6 blocks

10PM: NSA (No Sugar Added) Frozen Yogurt, 1 oz Kiwi, .5 oz shredded coconut, .5 oz almonds, 20 g protein powder = 3 blocks

Block Total = 13 blocks
Cal= 1404
Neg Cal Balance = 1800

WOD: Bouldering;
V0x3
V1X2
V2X2
V2 (fail)
V3 (fail)

CrossFit East Bay Power/Weight Challenge Part Two

CrossFit East Bay Power/Weight Challenge Part Two

You may self-report your stats on the challenge page in comments. You will have to use a different method of ascertaining lean mass and bodyfat if you are self-reporting. Use the calculator here:

http://onrockrockon.blogspot.com/ - This calculator is NOT accurate for athletes, but it will measure the difference just fine.

You will have to use the same method at the conclusion of the challenge.

Please report:

1. Bodyweight
2. % Bodyfat
3. % Fat Mass
4. % Lean Mass
5. Max Rep Deadlift @ 1.5X BW
6. Max number of C2B Pull-Ups
7. Max number of Static HSPU
8. Max number of muscle-ups
9. Max number of static muscle-ups

See standards, below.

Here
is the format for the Power/Weight Challenge: This is specifically NOT
a weight loss challenge, those might be fine for TV, but focusing only
on weight lost is simplistic and not for athletes, some of who need to
gain, not lose, weight.

Losing "weight" is really, really easy.
Losing fat mass, without losing significant lean mass (muscle, bone) is
difficult. Losing fat mass while gaining muscle mass is quite difficult
indeed but by no means impossible. Gaining muscle for some is just as
hard as losing fat is for others.

So: each participant will pony up $50.00 for each 5 week challenge, winner take all.
Here is part two of the body comp challenge. Please note the changes.


Stats
will be taken at the beginning and end of each challenge, including
lean body mass/body fat using a decent bioelectrical impedence scale.
Come fully hydrated for each test to minimize the error of the scale
(it actually measures total body water and extrapolates LBM from that).
Picture optional.

Challenge "A" will run from Sunday, July 27th to Sunday August 30th
Challenge "B" will run from Sunday September 27th to Sunday November 1st.

Each participant will choose a goal:

"Beanpole" - gain weight
"Chubs" - lose weight

Points are assigned thusly:

Beanpole - 1 point per pound of mass gained.
Chubs - 1 point per pound of fat lost

1.5X BW Deadlift
One point for each additional point above baseline, including zero.

C2B Pull-Ups:
One point for each additional point above baseline, including zero.

Static HSPU
One point for each additional point above baseline, including zero (first HSPU may be kipped all subsequent reps must be static).

Muscle-ups:
Two points for each additional point above baseline, including zero (first muscle-up can be from bent arm, all subsequent reps must be from full lockout).

Static Muscle-Ups
Three points for each additional point above baseline, including zero.

Achievements:

Tracker: weigh and measure and count calories/macro-nutrient ratios of all food consumed (estimate at restaurants). Provide proof in the form of a journal or printed Fitday or similar software pages : 1 point
Blogger Bonus: share your intake and WODs with the world: 2 points (3 total including above)
Zoner Lite: Eat in "The Zone" 5.5 days per week - 1 point
Hardcore Zoner: Eat in "The Zone" all but one meal per week - 2 points
Fanatic Zoner: Eat ALL meals and snacks in "The Zone" - 3 points
Sweetie: No sugar, no sweeteners of any kind, same rules as No-Sugar Challenge - 1 point
Paleo Lite: No grains or sweetners of any kind - 2 points
Pure Paleo: No Dairy, no grains, no sweeteners, no legumes, no tubers, no coffee, no alcohol - 3 points
Performer: lose all fat and no muscle or gain muscle without gaining fat - 2 points.

Thursday, August 6, 2009

Zone Low-GI, Matched Carb/Pro Italian Tuna Salad





20 0z Chunk White Tuna

4 TSP Olive Oil

2 TSP Balsamic Vinegar

1 Cup Cherry Tomato

1/2 Cup Artichoke Hearts

1/2 Finely Chopped Red Onion

Juice of 1/4 lemon

TBSP Capers

10 Dried Black Olives

Chopped Dill to taste

Salt, Pepper to taste

2 cups (Dry) Whole Wheat Rotella Pasta

Combine all ingredients in a mixing bowl. Enjoy. To make this paleo, omit the pasta and make up the missing carb blocks (about 110 g carbs)

13 protein blocks (these are 10 gram blocks)
13 carb blocks
13 fat blocks

Monday, July 6, 2009

CrossFit East Bay Games Prep

CrossFit East Bay Games Prep from Maximus Lewin on Vimeo.





Here is video from our CrossFit Games Affiliate Cup prep series.

We (Gita D. and I) realized early in our training that we did not have the time to equal bigger stronger teams in terms or pure strength or power. It simply takes too long (years) to get really, really strong. For sure we will be working on this going forward into 2011 and 2012.

Instead we chose a dark horse strategy based on interpretations of Coach G's statements over the past year that we we chose to regard as clues. When I spoke with Coach at last year's games he stated that in 2010 he wanted it to be ungameable. The phrase he used was "farm work for time". He also mentioned an obstacle course. I read into the article coach posted with the phrase "an army lives on it's legs" as suggesting work capacity would be paramount. Finally, there is a remark buried in one of the videos where coach says the Games is an opportunity for affiliates to show the superiority of their programming, perhaps hinting that main site WODs might not be the best prep for the games.

Taking into consideration the logistical set up of The Ranch we supposed that one way to try to make it ungameable was carry heavy objects up the hill, stage them and work out with them at the top and/or along the way. We guessed that sandbags would be one way to do this, and, in fact, there are now many sandbags on The Ranch equipment list.

So: we focused on building capacity, teamwork and being comfortable in a variety of hostile environments (in the above video it is 109F). We also did some urban forest obstacle work. Another staple of our training was hill run metcons along the lines of Cath-22 from the Norcal qualifier. We worked out hard twice on Sundays for six weeks to prepare for the games format.

Once we chose our team, we built on our capacity base and have tried to optimize team members as "Tank", "Ninja" and "Hybrid".

If the event(s) is long-ish (20 minutes+) and focused on pure work capacity we expect to do well. If is a heavy weight metcon (like some of the NorCal Throwdowns), we expect solid mediocrity.

We have taken a bit of gamble here, but we feel it was our best shot, and, no matter what happens, I am very proud of my team and happy with the work they put in.

We are looking forward to game day.

More on Polly's individual training to come.

Saturday, July 4, 2009

The "Tank" Series




I will be posting a series of articles about CrossFit East Bay's 2009 Games prep over the next few days.

We persued a "Dark Horse" strategy for the Affiliate Cup training. When we decided to seriously train for the Affilate Cup this year rather than next, as had originally been my plan, we realized a number of things:

- There was simply no way, given six weeks of training (plus a one-week taper) that we could match teams made up of D-1 football players in their 20s, etc. in pure strength or power. It simply takes too long to get seriously strong, and as a newer affiliate without any "ringers" we just don't have the muscle.

- It was possible to build serious work capacity in six weeks given our decent existing base.

- Less conventional methods would give us a long shot of doing very well and a fair chance of achieving mediocrity.

I will write more on the conditiong methods we used and why (hint: Coach G. made an offhand remark to me last year about "Farm Work For Time" and obstacle courses that I took seriously).

In the last few weeks we chose our team and tightened our focus. My job was to "face reality" as Torquemada put it, and get as strong as humanly possible in the last couple of weeks available along with increasing my capacity and eating tons of food. My dreams of being an underwear model have been defered.

Above is picured one of my "Tank" workouts:

12-9-6

Deadlift 315#
Thruster 135#

Time 7:44

There is no question that I am now as strong as I have ever been, my capacity is excellent and my running is decent. However due to my high bodyfat (19%) pull-ups and HSPUs are hard and muscle-ups are if not impossible, very, very hard.

Weights that once seemed heavy are now a joke. I could DL 225# for reps all day.

Tuesday, June 9, 2009

Muliti-Modal WOD Improvment Protocol





165x5 Push-Press, now pretty easy!


The eternal question: how should I best improve my WOD times?

Let's look at "Helen".

CrossFitter "X" comes to the WOD initially unable to get C2B pull-ups or swing the RX KB. It makes sense for them to scale (in fact there is no other possibility). At this point time to completion is immaterial: they have glaring deficiencies and should simply work towards getting the WOD RX at which point they will have clearly improved.

Once it can be done RX, I recommend approaching improvement from several directions simultaneously:

A: improve components through monomodal workouts, in this case, 400 M sprints, high-rep pull-ups, heavy KB swings. Does needing extra work mean the WODs are ineffective? No. Go to the main site and start looking over the programming. I guarantee you will find an example of, for instance, ME Front squat, ME Push-Press, Weighted Pull-Up, followed by Fran. CrossFit is not simply the metcons, but a sophisticated and artful periodization scheme (undulating periodization to be exact).

B: Doing the WOD as fast as possible, commensurate with virtuosity. I don't consider 1/2-assed form done blazingly fast to be legit or even RX. However in the case of Helen, if the KB is overhead knees, hips, elbows in full extension, and the athlete goes from full lockout to touching the bar to chest on every rep it would be pretty hard to complain. The benchmarks are just that and are there to measure progress. There are plenty of other one-off WODs where you can go balls-out, and in fact will not be able to game as easily as they are unfamiliar.

C: Doing the WOD focusing on weak points as in THIS example of selling out on the runs: it is a valid point that if you have trouble doing swings/pull-ups winded, you can improve by working that part of it.

I have found, over the years, that the inelegant method of throwing things at the wall and seeing what sticks works rather better than seemingly better thought out schemes.

Thursday, June 4, 2009

The Last Weak Link






C2B Fran

There is definitely one last major chink in my armor, performance wise. You can see the culprit in the upper right of the photo above.

We did C2B Fran yesterday, and my performance was abysmal, despite being able to do 21 unbroken thrusters. Strength only goes so far when your body composition is, shall we say, sub-optimal. While I have no illusions of being an underwear model, this level of bodyfat is really holding me back.

I calculated my input/output with Fitday yesterday, something I have gotten out of the habit of doing. I was surprised to see I ate a few hundred calories more than I expended, even though I meant to eat less. As the last few month demonstrate, this is an outstanding protocol for gaining strength while keeping bodyfat levels constant but, clearly, to lean out I need to (obsessively) track everything, as my natural tendency is to very slightly overeat. As we know a few hundred extra calories a day can add up to a lot over a year. It may well be that I need to write down everything I eat, every day, for the rest of my life, or until I stop caring about my body comp. I hope not.

Strong Enough? Yes!





195 pound overhead 60 foot barbell carry @ CF1W Throwdown: Andy and I moved 2750 pounds of plates this way in 14 minutes for the win.

Our recent affiliate cup training has yielded excellent results. 10 weeks of our own programming has yielded the best results I have ever experienced in all areas except one (more below).

Recent benchmarks:

-Deadlift 400#
-Squat 300#
-Bench Press 235# (easy, could maybe do 245#)
-Overhead Squat 195#
-Press 160#
-Push-Jerk 195#

I did the Mid-Atlantic qualifier WOD "B" yesterday:

3 rounds
10 deadlift 275#
50 double-under

5:45

This was done outside in a high wind: fairly certain I could approach 4 minutes in more controlled circumstances with my own rope. The 275 DL that seemed so hard at the CFO OPD fundraiser seemed not like a joke, but really quite easy. The really interesting thing about this, and all of the strength benchmarks above, is that I have done very, very little strength work in the last 10 weeks, but a lot of "stengthcons", with much higher weight than in previous years metcons. It works.

My conditioning is excellent, and my muscle mass is the highest it has ever been 157 pounds of lean mass!

The only thing that has not changed is my bodyfat. Still hovering around 20%, even up a bit from a few weeks back.

I am starting a very conservative cutting cycle today to take me up to the CF games: I am going to aim for a 500 calorie deficit each day on average, with the goal being to burn one pounds worth of fat each week. The goal is simply to not lose any muscle mass and lose 5 pounds of pure bodyfat, or 191 pounds at 18% bodyfat, lean mass of 157. I think this is the single greatest performance enhancer I can get.

Post-games, I will start a 10 week cutting cycle, also very, very conservative to try and take off another 10 pounds using the same protocol. That would put me at 181 pounds and around 14% bodyfat, 157 lean, which I think is a realistic bodyweight/bodyfat percentage and should make bodyweight movements like muscle-ups, etc., not to mention running a lot easier.

Sunday, May 31, 2009

Strengthening the Chain





Back in March, after the first NorCal Throwdown CFEB attended at Diablo CrossFit, I wrote this post: "I Am The Weakest Link".

I identified a lack of conditioning and bad body composition as the culprits.

10 weeks of intense training later, Team CFEB and I are at an order of magnitude higher of conditioning, and it seems, personally, every I time I touch a barbell lately I get a PR. Did I mention I'm pushing 43?

Our conditioning was evident at the CF1W Throwdown yesterday, where we won by a nose. In the first event we screwed up our strategy a bit and were behind on the 800 meter 100# sandbag carry. All three of us (Andy, Alex, Me) passed the slowest guy on their team: personally, while the other teams were wearing out, I had what it took to go faster and faster at the end. On the second event, which involved running with a barbell overhead, only Andy and I were able to overhead 195 pounds which contributed to our victory.

Also lately CFEB records are falling left and right and many of us are setting PRs frequently: this is more impressive as I am not talking about beginners, but long-time athletes. I have deadlifted 400, overhead squatted 195, strict pressed a 71 pound kettlebell, hit new metcon PRs, and as above we won the latest throwdown.

Torquemada has convinced me somewhat reluctantly not to publicize our training but I will say this:

It is not the .coms.
It is most certainly pure CrossFit
It is unconventional
It improves teamwork
It recognizes individual differences
It falls on the outside of the typical CF time domain
It is somewhat high volume
It relys on, rather than strength bias, weakness bias. Figure that one out and you will start making huge progress, I guarantee it.

I am no longer the weakest link.

Friday, May 22, 2009

Long Time Coming





I finally broke the mental barrier and Deadlifted 400 pounds! I'm fairly certain I will start making linear progress again now. I think I can officially say I am now as strong as I have ever been, and while it may not be at an all time high, my capacity is now decent: the last time I was almost this strong coming off of a pure strength cycle in 07 I was glacially slow, could barely run or do pull-ups.

Interestingly I have been doing almost no direct strength work, but lots of "stengthcons", like the "Catch 22" WOD that started with 22 Deadlifts at 315#. Just lots of brutally hard metcons and big volume in general.

I addition my running is decent again, I suspect I could break 3:00 in an 800 again. I have gotten a bunch of new PRs lately, 5 HSPU, Strict Press 2.0P Kettlebell, 185X2 OHS, etc.

The only things that are not at peak are pure capacity, pull-ups and muscle-ups (have not done one in almost a year). This is a combo of my weight, and my elbow issues.

However: if my bodyfat scale is at all accurate, I am now at an all time peak of lean mass 158.5 pounds at a bodyweight of 192, 17.5% bodyfat.

When I started this journey, I was 215 pounds, 36% bodyfat and only 138 pounds of lean mass. That means I have stacked on 20 pounds of solid lean mass, from my late 30s to my early 40s. Not bad!

Tuesday, May 19, 2009

Readiness





The last week has been of (for me) high volume for various reasons. Mostly planned. I am trying to cultivate a mindset of being ready for anything, anytime. This is of course primarily athletic, but, again, it seems to be creeping into my regular life, in a good way. Ramping up for the Affiliate Cup, I have added both volume and intensity to my training and that of the Affiliate Cup team. I really pushed myself to the ragged edge last week. More on that in a moment, but first let's look at what I did:

Monday: Off
Tuesday: 2 mile hill run
Wednesday: Deadlift 1-1-1-1-1-1-1


325-375-385-395-395-400 (fail, moved it)-400 (fail nailed to the deck).

This was a major math fail. I somehow failed to put 400 on the bar, and I got just insanely pumped up to do it. I did 395 twice. It came up easily, and, on the plus side I BELIEVED it was 400, so I may be over my metal problems with 400. I am certainly going to try this again next week.

395 is tied for a lifetime PR, and I have not lifted this much since 2007.


Thursday:
Run One Mile
100 Squats
Run 800 Meters
75 Push-Ups
Run 400 Meters
50 Burpees
Run 200 Meters
25 "GI Janes"
Run One Mile

Time: 41:25

Friday:

Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps

Time: 25:20

Finisher:

15-9-6

Ring Dip
Burpee

Time: 7:59

Saturday:
Olympic Lifting Seminar (3 hours in hot sun)
C&J 175, tied for lifetime PR.

Grace:
Time: 7:30, far off of PR

Sunday,
Affiliate Cup WOD "A"
15 minutes of very hard work

Affiliate Cup WOD "B"
90 minutes of slog

+25 plus hours of training others.

By the time we got to WOD "B" I was cooked. I tried to get myself psyched up, but I simply ran out of energy. I could not get any intensity going, no matter how hard I tried. What should have been a 45 minute workout took me 90 minutes. I have never hit the wall this hard and not DNF'd. Whether this was a good idea remains to be seen. I have, for a long time, considered volume for the sake of volume to be akin to "junk miles". However, I committed myself and my team to this course of action, and I never considered not following through. I realized pretty quickly I was going to be Dead Fucking Last, and I just plodded through it. I really enjoyed the 50 penalty burpees at the end. Thanks Gita.

So: what is readiness? Committing to a course of action and following through no matter what. Will this yield the results we are hoping for? New strength, capacity and intensity PRs this week for most should tell the tale.

Thursday, May 14, 2009

CrossFit Stopwatch Whores





Spencer Nix Of Dallas CrossFit leaves nothing on the table.

This post was inspired by the following response from Spencer Nix of Dallas CrossFit on Dutch Lowry's Blog.

"-THESE GUYS ARE FOCUSED ON THE PROCESS NOT THE OUTCOME. How many of you guys out there are ’stop-watch whores’? You put out a sub 3 minute Fran but half of your thrusters you didn’t push your head all the way through, and 10 of your butterfly pull-ups were technically over the bar but not really? These guys aren’t like that. I get to workout with dutch pretty regularly and ALL his reps count. He is focused on the execution of the rep and not really the stopwatch. OPT - same way; look at all his videos and read the ROM requirements on the blog (borderline obsessed with the process). These guys focus FIRST on doing the movement flawlessly and SECOND on the clock. If your goal is to be the stud of your garage or gym, then this might not pertain to you BUT if your goal is to compete, then this has to be your mindset."

(As an aside, I got the idea for the 50 unbroken burpee finisher yesterday from Spencer).

I definitely started out CF as a SW (Stopwatch Whore). My form was abysmal, and I kidded myself into counting every ugly rep and posting some pretty good times, that, in retrospect, were a joke.

I am very strict with form at my affiliate, and we have transitioned to C2B pull-ups for all WODs for men, with women to join them after the games this year. Some (Andrea, Elaine, Polly, Ynez, Hodges) have made the transition already.

I feel that true excellence in CrossFit requires excellent form, regardless of speed. In some ways I am more impressed with a middle-of-the-pack athlete with HEART who does everything right, than a Firebreathing animal who cuts corners to make their blazing times even hotter. Of course what I really love to see is blazing intensity with excellent form. We want virtuosity!

A search of what people have posted on YouTube is downright embarrassing. I recently saw a 30+ round Cindy and a 2:30-ish Fran in both of which, in my gym, NOT ONE REP would have counted!

And, as pointed out, if you are going to enter the brand-new sport of Competitive CrossFit, your shitty 1/2 reps are not going to cut it.

I am striving to become mentally stronger all the time these days, and part of that is total honesty with myself about my workouts. In the past if I got confused about reps/rounds, etc. I would probably engage in "wishful counting" some of the time. Lately any time I become confused or don't know if I got full ROM (I do the WODs by myself most of the time) I just don't count it and do the extra reps. I have been much more satisfied with my WOD times since doing this. I don't care about being the fastest or the best, but I do care about doing CrossFit with integrity and what I can approach of virtuosity.

Friday, May 8, 2009

Mental Fitness



I am continuing to improve in my ability to recognize and interrupt negative-self talk and replace it with, as I have heard it said "a different conversation with myself". Interestingly this started as a purely athletic pursuit but it is starting to bleed over into other areas of my life.

I'm resolving to recognize and interrupt all negative self-talk in all areas of my life and replace them with positive and/or useful messages. There is of course a balance, I don't want to become blind to my shortcomings or Pollyanna-ish. for the moment there is no such danger.

I'm working on being able to create the emotional and physical components of successful performance on short notice. All of my recent workouts have been excellent. I turned a moment of doubt into a new PR yesterday: 185#x2 Overhead Squat at a bodyweight of 188#. I'm calling that a double bodyweight squat.

I figured out the kipping HSPU yesterday as well, and was able to get 4 in a row in the WOD.

Today I rowed 1K and I found myself thinking/saying "I don't know if I can hold this pace" at one point. I instantly recognized it and replaced it with "I CAN I MUST I WILL" for the remainder of the row - 3:37 and I ended strong. Happy with it.

I also worked on my snatch form. I got 125# but anything over 115# is with some fairy awful form. I used the Mid-Atlantic Qualifier form, in the video, above, yes I know there is an error in it.

Wednesday, May 6, 2009

Hill Repeats





The 22 C2B Pull-Ups in "Catch 22"




I did hill repeats yesterday, which, I am, to say the least, not stellar at. I really had to keep interrupting any negative self-talk (I've done enough, I'm going to be slow, etc.) with positive self-talk (I'm going to fly up this hill, I love doing this, this is going to get me closer to my goals).

I have really resolved not to complain about my workouts to others or myself, just do them and accept them for what they are. After all, I'm really just doing this for my own satisfaction.

Anyway: I managed to go from a state of dread and wimpiness to feeling invincible, powerful and fast on the third repeat I cleared the hill in 52 seconds, first attempts were more like 1:05. While it is unmeasured I suspect that is the hardest I have run in some time.

About 4 hours later I worked with YPFA of team CFEB on some skills. I did some decent rowing. She nailed some of her goals. Nice work.

Tuesday, May 5, 2009

2009 CrossFit Regional Qualifiers





315# Deadlift X 22. Got 16 consecutive.





"Catch 22" (course pictured above).

Sunday Morning WOD

"Catch 22"
22 Deadlift 315/185
DB Farmers Walk 45's/25's Up Hill To #3
22 DB Thrusters 45's/25's
DB Farmers Walk 45's/25's Downhill To #4
22 Chest To Bar Pull Ups
Run To Top of Ridiculous Hill #5
22 Overhear Squats 95/65
Run Down Hill To Finish

I went as a Judge to the CrossFit Norcal Qualifier. My athlete, Apollonia Helm came in fifth and is going on to the 2009 CrossFit Games. This is incredibly exciting, and needless to say kind of big deal.

A Thousand tips of the hat to Gita Dombrowski who realized Polly had what it took to make it this year (I was going to have her try in 2010) and put together a stunningly effective 11 day competition peaking program using, shall we say, very creative methods (still top-secret).

After the competition we mortals were allowed to do the day 2 WOD, "Catch 22" above. I completed it RX but slow as hell, 28:31 right under the 30:00 DNF limit. This would have put me around 47th place or so, including the 10 or so folks who did this RX "for fun" after the competition. Of course we won't mention there is little chance I could have RX'd WOD "B" and no chance I could have made it to day 2.

This was interesting - while I am still on the heavy side, due to all the competition ramp-up I have been involved in I have done tons of heavy-bias metcon in the last six weeks or so. I am fairly sure I am at the greatest lean mass I have ever achieved, around 158 pounds at a bodyweight of 192 or so. My bodyfat has been holding steady or dropping a little since I went back to the Zone.

To put this in perspective, in December of 07, at my lightest, around 168, I tried to Deadlift 315 ONCE in a CrossFit total and it felt nailed to the floor, it might as well have weighed 1000 pounds or a million. On Sunday that shit flew off the ground and I got 16 consecutive - I think my grip failed or I would have gotten all of them. In addition I did 21 consecutive OHS with true full depth in the WOD and 24 as a warm-up. All told I did 38 315 DLs on Sunday. By the way this is predictive of a 466# deadlift, far past my stuck point of 400 or so. It really must be mental! I am positive I am about to blast past my PRs in the total, and I feel like I might even be close to a 250 bench again. Also I can still do HSPU (one at a time) which I never could above 185 before. I'm also working on rehabing my elbow with jump-through muscle-ups of the type done for the scaled WOD at the NRQ. I'm optimistic I can get them back even at this weight, if my elbow heals.

I don't know exactly why, probably zone, adequate calories and hitting just the right mix and amount of WODs, but I feel fantastic and powerful, really ready for anything WOD-wise. Another possibility is that the two weeks of caloric deprivation and massive volume (for me)was actually a beneficial stimulus once recuperation was allowed to take place - I'm at a fairly advanced level and almost certainly need to stack several weeks of tough stimulus together to disrupt homeostasis.

I also seem to have successfully adjusted my attitude and stopped the negative self-talk and self-defeating bullshit. Watching all the amazing athletes and feeling the positively electric atmosphere at the games (my limited hair really stood on end) really brought home to me how much I love this shit. As Patton said "God Help Me I love it so, more than life itself". We jokingly call it a cult but it is really getting to be less and less of joke for me over time: CrossFit is my religion.

Thursday, April 30, 2009

Vibram Five Fingers!







I have been eating in the Zone again, and reduced my workout volume in favor of quality.

The last three WODs have been decent:

"Sprint" (hardly) repeats - done in Vibram Five Fingers, KSOs (Keep Stuff Out. They felt great, but made my feet sore. No question years of running, etc. in trainers has made my feet weak and I am looking forward to strengthening them. The hill sprints trying to keep up with Daniel left me breathing harder than anything, ever, bar none. Total hyperventilation! Rebecca and Ynez were like, you should breath more deeper, and I was like, I wish I could!

Overhead Press 135-140-145-150-155-160(fail)-160.

Still 5 pounds off PR, but better than any recent lift. Done in Vibram Five Fingers.

Mid-Atlantic Qualifier WOD
21-15-9
Squat Snatch
Subbed push-ups for C2B Pull-ups (elbow bugging me)

10:21

VERY happy with this!! Something clicked in the first set of Squat Snatches, and I finally, after years and years of trying figured out how to really drop! I started laughing maniacally in the middle of the WOD even though I was in pain. Done in Do-Win lifting shoes, but I did a bunch in the Five Fingers too and they felt good.

Monday, April 27, 2009

Walking My Talk (More Or Less)





Block Target = 17 +.5X fat.

Block Total = 17 + .5X fat.

I introduced Kaya, above coaching Gita, to CF Metcons. As expected, he kicked my ass; he is going to be a monster.

WOD:

21-15-9
Thruster 95#
Kettlebell Swing, 2 Pood

9:07

I meant for this to be easier than C2B Fran. Wrong. Kaya rocked it in a bit over 6 minutes, and thought it was "fun". Good times!

My performance was nothing special, but I sucked it up and finished it with no whining.

Did some box squats afterward, up to 205x5 just to check them out. I liked em.

Saturday, April 25, 2009

Day Forty-Three(Counting Down) The Rules Apply To Me Too.








I did my first weigh-in today:
Two week calorie deficit:15,500 calories
Expected weight loss: 4.4 pounds
Actual weigh loss 4 pounds
Begin weight 193 % 20% bodyfat (155# lean)
End weight 189 @ 19% bodyfat (153# lean)

This protocol of attempted huge caloric deficits did not work. I lost 50% lean and 50% bodyfat, which is unacceptable. I was unable to keep going with the huge deficits. I got viciously spun down and performance started falling very far down.

I realized recently that, for various reasons, I have engaged in a lot of negative self-talk lately, and have really not been rational about many things, one being my health, fatness, etc.

I went back and looked over this blog to see what really worked. I came across the collage above, showing:

12.12.05 210 lbs 30% bodyfat 147 lean
12.12.06 181 lbs 18% bodyfat 148.5 lean
11.01.07 171 lbs 14% bodyfat 147 lean
11.15.07 168 lbs 13% bodyfat 146 lean

And this picture, taken today of me at 189 lbs 19% bodyfat, 153 lean.

While I am not thrilled with my physique just now, it is worth remembering that I still have 46 pounds less fat than when I started this journey and 19 pounds more of vastly more functional muscle. I don't have a photo, but I got the bod pod reading of 36% bodyfat in Spring 2005. I was obese.

I would very much like to get back down to where I was, and I have been beating myself up for being old, fat, over the hill, etc, but the fact is: I am only 42 and my PEAK lifetime fitness was at 41 years old. This is like a 23 year old moaning that they are not in the shape they were at when they were 21. I would laugh at them. Today I almost gave up on the WOD, when it became clear my performance was going to be nothing special. Terrible attitude. I have to go through mediocre WODs to push back into advanced territory.

Anyway, looking at it rationally, rather than bemoan what I have lost, I should be thankful it is still possible to get back there or even improve. Plus I am stronger than I was at 168 pounds, by A LOT (like 80-90 pounds more on deadlift) and have even pulled some new records lately (309 FGB a long-time goal).

So. I have a couple of resolutions:

1: Recognize and interrupt negative self-talk.
2: Don't be a pussy. Work through hard WODs and accept them for what they are.
3: Use what worked: Regular WOD schedule, 17 blocks + .5x fat. Extra workouts if they feel good, as I wish to do them.

Calories In:
Calories Out:

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
Black Powder.

WOD 1: Norcal Qualifier WOD 1 (scaled)

Row 500 Meters
30 burpees
10 overhead anyway anyhow 155# (RX was 165).

8:34

Thanks so much to my team for pushing me to finish this. Slap me if I fucking whine about the WOD again.

Day Fourty-Four (Counting Down)






Calories In: 2200
Calories Out: 3000

Food sources: meat, vegetables, fruit, dairy, nuts, seeds, bread, red wine.

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
X-Blade (Supplement for CrossFitters)

WOD 1:

3 Rounds
600 Meter (insanely steep) hill run
10 1.5 P KB Snatch Left
10 Deadlift 205
10 1.5 P KB Snatch Right

18:48RX

Horrifying! Good work Gita!

Thursday, April 23, 2009

Day Forty-Five (Counting Down)






Calories In: 1600
Calories Out: 2800

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources:

Arson
Fish Oil
Multi
Black Powder.

WOD 1: Row 5K (DNF 4500 M!!)
WOD 2: Deadlift 1-1-1-1-1-1-1 315-325-345-375-387 (fail)-385-396 (fail)


This is getting tough. I'm having a hard time keeping calories low, my performance is decreasing daily and I feel spun way, way down. Also I feel like my weight is stuck at around 188 (still 5 pounds less than when I started, might not be rational). I'll keep pounding out this cortisol-fest as best I can, and will Annalise what is what on day 14. I think Taubes observation that caloric restriction can result in automatic energy reduction is spot on. I should look at my notes but I seem to remember I had my best weight loss/performance increase on 19 blocks 2x fat, which is much more on average than I am getting now: and also I was doing less, but more intense work. I feel that my metabolism is slowing to a crawl.

Wednesday, April 22, 2009

Day Forty-Six (Counting Down)






Calories In: 3000
Calories Out: 3200

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources:
Met-RX Protein Plus,
Arimatest
Arson
Fish Oil
Multi

WOD 1: Angie - DNF (only 20 C2B pull-ups, rest as RX)19:34
WOD 2: Back Squat 5-5-5-5-5 205-225-255 (fail 2 reps)- 245-265 (fail)
WOD 3: Row 5K 23:45 (! ack !)

Tuesday, April 21, 2009

Day Forty-Seven (Counting Down)







Calories In: 2100
Calories Out: 3100

Food sources: meat, vegetables, fruit, dairy, nuts, seeds, diet soda, carb 8, roti.

Supplement sources:

Arimatest


WOD 1: Run 5K, hills 8.5 min pace.
"WOD" 2: Motorcycle riding, 90 minutes (burns 2.5 cal min, apparently!)
WOD 3:

Monday, April 20, 2009

Day Forty-Eight (Counting Down)






Calories In: 2100 (estimate, on the road)
Calories Out: 3000 (estimate, on the road)

Food sources: meat, vegetables, fruit, dairy, nuts, seeds chocolate milk, diet soda.

Supplement sources: None today.


"WOD" 1: 200 miles of glorious backroad motorcycle riding at extra-legal speeds.
WOD 2: 5K hill run, not timed, slow, upon arival at Harbin Hot Springs.

A fine day. I got totally, thouroughly lost and took 4 hours and 200 miles to get to what usually takes me about an hour and forty-five minutes. Saw a lot of new country, Winters, Berreyesa Gap, Pope Valley. I did get passed by a souped-up Mini driving as fast as I have ever seen any vehicle tear up back roads!

Sunday, April 19, 2009

Day Forty-Nine (Counting Down)




Calories In: 1825
Calories Out: 3250

Food sources: meat, vegetables, fruit, dairy, nuts, seeds, Red Wine.

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
Black Powder.

WOD 1: 3RM Push-Jerk 115-135-145-165-175(fail) 175 Clean & Jerk 1X
WOD 2: Row 5K in 23:10
WOD 3: 3RM Snatch 95-115-115-120 (fail)-120(fail)-115(Fail)
WOD 4: 100 inverted burpees for time (DNF)

Decent day. felt rested. I went to a friend pool and felt comfortable to swim w/ bathing suit, which I would not have 3 weeks ago: felt merely uncomfortable rather than mortified. Progress.

Saturday, April 18, 2009

Day 50 (Counting Down)





Calories In: 2900
Calories Out: 2800

Food sources: meat, vegetables, fruit, dairy, nuts, seeds, tortillas.

After last night's over-the-top working out, including 2AM lifting n drinking (not recommended) I was totally, wreckedly tired today. It's been over a month since I had alchohol, and I can say without a doubt, that to endure this sort of calorie-negative, high-volume cortisol-fest, one ought to stay away from alcohol or anything that might compromise ones already on-the-edge ability to recover.

Anyway, today was taken as a rest day, which was part of the plan (one rest day per week) back at it tomorrow with another 5K row, clean + jerk and 100 inverted burpees!. Yay! Inverted burpees!

I will weigh in next week (on day 43, two weeks in). I expect to have dropped 4-6 pounds.

Friday, April 17, 2009

Day 51 (Counting Down)







Calories In: 3200
Calories Out: 3900

Food sources: meat, vegetables, fruit, dairy, nuts, seeds, red wine, ice cream (fail)

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
Black Powder.

WOD 1: 8AM 5K Row 21:18
WOD 2: 430PM "Danny" 1 round + 27 pull-ups RX + C2B (Chest to Bar)
WOD 3: 7PM CrossFit Total 290/155/255 = 800
WOD 4: 1AM Drunken weightlifting

Thursday, April 16, 2009

Day Fifty-Two (Counting Down)






Calories In: 1875
Calories Out: 3350

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
Black Powder.

WOD 1: Row 5K
WOD 2: Helen 11:44 RX C2B


I got an awesome 9.5 hours of sleep last night, that plus the luxurious-seeming 1900 calorie day (after the recent severe caloric restriction) left me feeling great! Helen was done at GWPC with the tricky turnaround, and was my first time C2B. Did just OK, splits were 3:14/4:45/3:45. The second run for some reason was awful + I had to break each pull-ups into 6/6. I think sub-10 is possible in the near future. Andy rocked it in 9:15, C2B!

Wednesday, April 15, 2009

Day Fifty-Three (Counting Down)







Calories In: 1900
Calories Out: 3600

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
Black Powder.

WOD 1: 5K Row in 22:18
WOD 2: "DT" 22:38RX

I really felt the effects of the calorie negative diet today: the row was a grind, and I absolutely hated the WOD. I finally felt good in the last round, and without question, on a warm day, with good nutrition, this would take half the time.

Tuesday, April 14, 2009

Day Fifity-Four (Counting Down)





Calories In: 1900
Calories Out: 3000

Food sources: meat, vegetables, fruit, dairy, nuts, seeds, low-carb "ice cream".

Supplement sources:
Met-RX Protein Plus,
Arimatest
Hexaghen
Arson
Fish Oil
Multi
Black Powder.

WOD 1: Row 5K in 22:30

Monday, April 13, 2009

Day 55 (Counting Down)





Calories In: 1300
Calories Out: 3300

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources: Met-RX, Arimatest, Hexaghen, Arson, Fish Oil, Multi, Black Powder.

WOD 1: Rock climbing: 5.6 (up and down climb 2x, continuous)
WOD 2: Row 5 K in 21:48
WOD 3: Oly Practice

Sunday, April 12, 2009

Day 56 (Counting Down)






Started Eight week diet with goal of losing 20# today. I will accept performance decrease, and some, but hopefully not much, muscle loss.

Start stats:
Bodyweight: 193#
% bodyfat: 20%
Lean Mass: 155#

Calories In: 1500
Calories Out: 3400

Food sources: meat, vegetables, fruit, dairy, nuts, seeds.

Supplement sources: Met-RX, Arimatest, Hexaghen, Arson, Fish Oil, Multi, Black Powder.

WOD 1: Oly lifting (3RM Clean, best of 5 attempts)
WOD 2: Row 5 K in 21;30
WOD 3: Oly Practice

Wednesday, March 25, 2009

090324

Calories: 1805

F/C/P 94/109/121

Neg balance: 1200

WOD: OHS 15-5-5-6

115-135-145-155

Bench Press 5-5-5-1

185-195-205 (fail, 3 reps)-225

Reasonably happy with this, a bit off my latest, but coming off of being sick/lame it was a good start to getting back into training.

Monday, March 23, 2009

090323




TJ's Chicken Sausage, TJ's pre-chopped onions, TJ's Microwave-In-Bag Baby Squash, Olive Oil




Calories: 1950

F/C/P 85/155/145

Neg balance: 700

WOD: None

Sunday, March 15, 2009

I Am The Weakest Link



CrossFit East Bay competed at the Diablo CrossFit Royal Rumble and took third place in a field of 14. This is better than I expected, and has excited me about CF all over again.

I think we would have won if I had been in better shape. My teammates are training as hard as they can (even overtraining) while I am coasting and have put on a bunch of flab (see above picture taken today).

The next throwdown is in three weeks, and I plan to lose 7-8# of fat and stay as strong as I am now (295# squat, etc) while increasing my metcon and Oly stats. I'm not going to weigh myself for one week, as much of the weight is water from eating too much crappy carbs.

First weigh-in and initial workout results will be posted next Sunday. I may or may not post before then, keeping up the CrossFit East Bay website, plus this blog turns out to be a surprising amount of work.

Tuesday, February 10, 2009

No Equipment WODS

From CrossFiteastbay.com

A few people have requested no-equipment/low-equipment WOD for on the road: here are some:

1. Run 5 K
2. Run 10 K
3. Run 15 K
4. 4x400M repeats
5. 10x100M repeats
6. Run 500M-400M-300M-200M-100M rest 1 minute between sets
7. "Cindy"
8. "Mary"
9. "MIndy" 5 HSPU 10 Pull-Up, 15 Squat, Cindy-Style
10. "Murph"
11. "Angie"
12. "Chelsea"
13. "G.I." Jane"
14. "Barbara"
15. "Chelsea"
16. "Nicole"
17. Run 400M 21-15-9 HSPU, Squat, Pull-Up, Run 400 Meters
18. Run 800 Meters, 50 Burpees, Run 800 Meters
19. Run 800 Meters, 100 Burpees, Run 800 Meters
20. 400 Meter Walking Lunge
21. Tabata This
22. Tabata Something Else
23. Pull-Up Ladder
24. Push-Up Ladder
25. Squat Ladder
26. Sit-Up Ladder
27. Burpee Ladder
28. 300 Burpees For Time
29. Plank Hold to Failure X 4 rest one minute between sets
30. "Broomstick Mile"
31. Pull-Up/Push-Up to Failure, rest three minutes between sets
32. 21-15-9 Burpee, Sit-Up, Push-Up
33. 20 Double-Under, 100 Squat, 40 Double-Under, 75 Squat, 60 Double-Under, 50 Squat, 80 Double-Under, 25 Squat
34. 30 Bar Muscle-Up For Time
35. 100 Handstand Walking Steps For Time
36. 50 HSPU for Time
37. 30 Ring Muscle-Ups For Time
38. 30 Bar Muscle-Ups For Time
39. "Helen"
40. "Fran" (kettlebells)
41. 50 wall-ball for time
42. 100 wall-ball for time
43. 150 wall-ball for time
44. 21-15-9 Wall-ball, Kettlebell Swing
45. 21-15-9 Wall-ball, D-Ball Slam
46. 21-15-9 D-Ball Slam, Kettlebell Swing
47. "Kettlebell Hell"

20-16-12-8 reps of:
KB Swings
KB Squat Push Press
KB Deadlifts (Singles -- split the reps between arms)
Push-ups
KB Walking Lunges (Switch the KB between hands, between the legs on each lunge)
Pull-ups
Burpees!


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