7-22-08: Little more benchmarking

I did a 1:45 row after a workout on a Model D C2. I also did a sub-8 2K right after the Filthy Fifty (31:20): I have high hopes that I will be able to get the L3 standards for these soonish.

I also went to CrossFit Oakland to do the Push-Jerk workout: I hit 186x1 solid, no press-out, which is a PR. I am thinking that I should change my CF games goal of a 225# Clean to a 225# clean & Jerk. I might hire Mike M. to help me with this at some point. There is no standard for the jerk, but if we assume it the same as the clean, I got a bit over BW, so L3. Not bad. I really need to get UNDER the bar, it keeps ending up in front of me, a typical beginner/intermediate mistake.

Relatedly, Paul B. told me he ordered 300# of bumper plates for Berkeley Ironworks!! So psyched!

Dragon Door

7-13-08: Calorie Balance

I got my calories way up the last two days: perhaps 20 blocks, and the WOD was much more acceptable:

For time:
15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups

Time 38:30, all good form full-ROM. Happy with this.

07-12-08: Retrograde!!

Today's WOD was a total disaster:

Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Glute-Ham Sit-ups
15 Hip Extensions
5 Muscle-ups

3 rounds + 1 muscle-up

I should reasonably have been able to do six or more rounds, quite easily.

I also did an hour of Shira's Capoeria class and felt totally wasted thereafter.I seem to be overtrained, or more accurately, underrecoverd, due to a greatly reduced caloric intake.

I'm going to eat around 20 blocks and see if tomorrow yields a more satisfactory result.

7-11-08: TRS Comp

I climbed for the second time in the roped climbing series. My score this time was 2848 up from 2150 last time! The climbing felt good. I have a bit of an elbow injury, which stopped me on the 5.11A, but I got a technical 5.10D solidly, which is the highest grade I have climbed so far (got 5.10C/D at the last comp).

Ate perfectly today, all favorable foods 14 blocks, starting to feel hungry, but so long as my performance is improving, I won't sweat it. It would be great to get to my goal weight of 165 and be able to eat for muscle gain instead of fat loss. clea

7-10-08: Little More Benchmarking

Since I did the CFT yesterday despite this being a .5 volume week, I went uber-light today.

I tested my 500 Meter row and got 1:41. Not great, not bad. Solid L2, but my all-time PR is 1:26, so a way to go.

Ate well yet again, had one slice of white bread at lunch, couple of small tortillas, some sugar-free ice-cream like product, otherwise all favorable foods. About 15 blocks.

7-09-08: Progress!

I did the CFT yesterday, and I put 45 pounds on it from my previous attempt, right at the beginning of this cycle when I re-committed to CF.

BS 285
PR 155
DL 355

CFT = 795

Very happy with this, as it was one of my three month goals (which I set 3 days ago) to have an 800 CFT! Too bad it cannot always be this easy...

I ate well again, 15 blocks, no junk, no refined carb.

7-08-08: Brief n Brutal

I did "Angie" at .5 volume yesterday:

50 pull-ups (old standard chin over bar 20/15/10/5)
50 Push-ups (20/10/10/10)
50 Sit-ups (25/25)
100 squats (50/25/25)

Time: 9:56

This is interesting: since the most time is spent on the pull-ups, this one is relatively harder than other workouts at .5 volume: for instance a .5 volume Linda (1/2 weight)I did recently in 6 minutes, and at full weight it took me 22:30, nearly four times as long. This one I would have trouble doing in 20 minutes, if I even could. I think my record is 18:30, and that is when I was in top shape.

I ate well again, about 14 blocks, no junk, no sugar, one whole wheat roti, otherwise no refined carb.

07-08-08

Yesterday I did some further testing of benchmarks.

Bench Press is solid Level 3, 1.25x + BW. I did 225 easily and could certainly do more. With reduced bodyweight, this and the overhead press are going to be fairly easy to achieve elite status on. When I reach my ultimate goal for the year of 172# and lean a 258# bench press and 172# overhead will be cake. Luckily, I'm genetically blessed with a naturally large chest and shoulder complex. That would leave one more level four to complete my benchmark goals for the year. Most likely a 430# deadlift would be the next easiest thing, that's only 35# more than my biggest raw lift.

On the dimmer side, I tested my 2K row. A dismal 7:42, not even Level 2. This needs work. Of course as we know stamina is pretty easy to develop, despite it's lack of persistence. It should not take more than six weeks to knock this off. Also the rower at GWPC is old and creaky. I should do some maintenance on it.

I got some V3s yesterday, but my elbow is killing me now: no more climbing 'till the roped comp on Friday at Ironworks.

I ate well yesterday. about 15 blocks, no refined carb at all.

CF Games Countdown, Day 364

I just got back from the CF games, and have been inspired to compete next year. My semi-secret training plan includes getting my bodymass ratio right and working of skill levels. I have reviewed what I am capable of and conservatively can do the following (I'll re-test some of the things I am not sure of over the next few weeks)

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CrossFit East Bay

Skill Levels I-IV

Name Maximus Lewin:

Bodyweight 178:

Age 41:

Skill Area	Level I Well-rounded Beginner	Level II Intermediate Athlete	Level III Advanced Athlete	Level IV Elite Athlete
Hips 1	Squats: 50 free squats	Squats: 100 free squats Squat: 1 x bodyweight	Tabata Squats: Score = 22 Squat: 1 1/2 x bodyweight	Tabata Squats: Score = 25 Squat: 2 x bodyweight
Hips 2	Deadlift: 3/4 x bodyweight	Deadlift: 1 1/4 x bodyweight	Deadlift: 2 x bodyweight	Deadlift: 2 1/2 x bodyweight
Hips 3	Vertical Jump: 10 inches	Vertical Jump: 18 inches	Vertical Jump: 25 inches	Vertical Jump: 30 inches
Push 1	Push-ups: Men: 10 Women: 1	Push-ups: Men: 30 strict Women: 10 strict Bench Press: Men: 1 x bw Women: 3/4 x bw	Push-ups: Men: 30 on rings Women: 20 on rings Bench Press: Men: 1 1/4 x bw Women: 1 x bw	Push-ups: Men: 50 on rings Women: 30 on rings Bench Press: Men: 1 1/2 x bw Women: 1 1/4 x bw
Push 2	Military Press: 1/4 x bodyweight	Military Press: Men: 0.5 x bw Women: 0.4 x bw Handstand Hold: 1 minute	Military Press: Men: 0.75 x bw Women: 0.60 x bw Handstand Push-up: Men: 10 Women: 10 to 6” target	Military Press: Men: 1 x bw Women: 0.80 x bw Handstand Push-up: Men: 21 full range Women: 5 full range
Push 3	Dips: Men: 10 Women: 5	Dips: Men: 15 on rings Women: 1 on rings Dip: Men: 1 with 1/3 x bw Women: 10	Dips: Men: 30 on rings Women: 15 on rings Dip: Men: 1 with 3/4 x bw Women: 1 with 1/4 bw	Dips: Men: 50 on rings Women: 25 on rings Dip: Men: 1 with 1 x bodyweight Women: 1 with 1/2 x bodyweight
Pull 1	Static Hang: 30 seconds	Rope Climb: 15-foot climb, 1 trip	Rope Climb: Men: 15-foot climb 2 trips touch and go, no feet Women: 15-foot climb, 1 trip, no feet	Rope Climb: 20-foot climb 4 trips touch and go, no feet
Pull 2	High Pull: 1/2 x bodyweight	Power Clean: 3/4 x bodyweight	Clean: 1 x bodyweight	Clean: 1 1/2 x bodyweight
Pull 3	Pull-ups: Men: 10 Women: 1	Pull-ups: Men: 20 Women: 10 Pull-up: Men: 1 with 1/3 x bw Women: 1 with 1/5 x bw Muscle-up: 1 (Men-only)	Pull-ups: Men: 40 Women: 20 Pull-up: Men: 1 with 1/2 x bw Women: 1 with 1/4 x bw Muscle-up: Men: 10 Women: 1	Pull-ups: Men: 40 dead hang Women: 20 dead hang Pull-up: Men: 1 with 1 x bw Women: 1 with 0.60 bw Muscle-up: Men: 15 Women: 10
Core 1	Sit- ups: 30	V-ups: 30	Overhead Squat: 1 x bodyweight	Overhead Squat: 15 repetitions at 1 x bodyweight
Core 2	Knees to Chest: 10 sitting	Hanging Knees to Elbows: 15	Hanging Straight Leg Raise: 20	Back Lever: 15 seconds
Core 3	L-sit: 10 seconds	L-sit: 30 seconds	L-sit: 1 minute	L-sit: 1:30 minutes
Work 1	Kettlebell Swings: Men: 35 Women: 25 (1 Pood)	Kettlebell Snatch: 30 each arm Men 24kg Women 16kg	Kettlebell Snatch: 10 minute test 200 reps Men 24kg Women 16kg	2 db/kb Clean & Jerk: 100 reps in 10 minutes Men 16kg Women 12kg
Work 2	Wall Ball: Men: 25 Women: 20 (20#) 800-meter Run: 4:20 minutes	Thrusters: 45 reps at 1/2 x bodyweight 800-meter Run: 3:20 minutes	Sandbag Carry: Men: 1 mile with 1/2 x bw Women: 1 mile with 1/3 x bw 800-meter Run: 2:50 minutes	Sandbag Carry: Men: 1 mile with 3/4 x bw Women: 1 mile with 1/2 x bw 800-meter Run: 2:20 minutes
Work 3	2000-meter Row: Women 9:50 Men 8:10	2000-meter Row: Women 8:50 Men 7:30	2000-meter Row: Women: 8:00 Men: 7:10	2000-meter Row: Women: 7:10 Men: 6:50
Work 4	Christine: 15 minutes 3 rounds for time -- 500 m row, 12 deadlifts (1/2 bodyweight), 21 box jumps 1-mile run: 9 minutes	Helen: 11:30 minutes (Men), 15:00 (Women) 3 rounds for time -- 400 meter run, 21 kb swings, 12 pull-ups 1-mile run: 7 minutes	Cindy: 22 rounds in 20 minutes -- 5 pull-ups, 10 push-ups, 15 squats 1-mile run: 6 minutes	Mary: 15 rounds in 20 minutes 5 handstand push-ups, 10 pistols, 15 pull-ups 1-mile run: 5 minutes
Speed 1	400-meter run: 2:04 minutes	400-meter run: 1:34 minutes	400-meter run: 1:19 minutes	400-meter run: 1:04 minutes
Speed 2	500-meter Row: women 2:20 men 1:55	500-meter Row: women 2:00 men 1:45	500-meter Row: women 1:50 men 1:32	500-meter Row: women 1:40 men 1:25
Speed 3	Medicine Ball Cleans: 10	Power Snatch: 1/2 x bodyweight	Snatch: 1 x bodyweight	Snatch: 1 1/4 x bodyweight

Special thanks to CrossFit North for the skill assessment template used here.

7-3-08 Update

Of my goals from last month, I have met only one:

I have completed 3 weeks on the CF-as-religion schedule and am currently on the first rest week. I cut out all sugar (including alcohol) four days ago, we will see if that does the trick. I'm going to try to eat zone today too.

6-16-08

9AM 1/4 cup steel cut oats, 3 oz 96/4 beef, one egg = 3 blocks

2PM 2 slices diabetic lifestyles bread, 3 oz 96/4 beef, 1 oz hard cheese = 3 blocks

Workout:

For time:
50 Sit-ups
50 Double-unders
50 Sit-ups
Walking Lunge, 50 steps
50 Sit-ups
50 Burpees
50 Sit-ups

Time: 12:09

I could have gone significantly faster on this if my abs had not still been sore from "Michael". I could have pushed a little harder on burpees too. Under 10:00 is quite doable.

6-09-08: New Goals

I've let myself slip a bit. Back up to 177 @ 17% bodyfat (147 lean). I'm also very beat up from climbing too much. My new goals:

1. Get back in the zone: 14 blocks for next six weeks
2. Get back to 168 lbs at approximately 13% bodyfat by July 14
3. Get back on CrossFit 3-on 1-off schedule and 3/1/3/1/3/1 intensity regulation schedule: full volume/.5 volume/full volume/.5 volume/full volume/off
4. Climb 5.11b by July 14
5. Climb V5 by July 14
6 Climb Lady Mountain by October 1

Lady Mountain

Early pioneers named an array of monoliths in Zion Canyon including Lady Mountain. Before heading up the Middle Emerald Pools Trail, look up and locate the red, blind arch near the top of the towering white monolith in front of you; this is Lady Mountain. You can try and find the figure of a woman there, but in our experience this takes quite an imagination to see it. Today's obscure route was once a popular and maintained trail, equipped with chains and other safety devices, much like those found along the Angels Landing Trail today. Completed in 1924, this amazing journey was the first trail constructed by the CCC that led to one of the rims. Imagine women of the 1920's in their heels and long dresses as trudged up the steep mountainside leaving the roar of Zion's dramatic river carved canyon below and made their way to the lofty destination at the top. There are still remnants of the trail left behind but now the route involves 4th and 5th class, exposed climbs.

Lady Mountain at a Glance
Photo Album: Lady Mountain Pictures
Map: Lady Mountain Map
Day Hike/Climb: Yes
Trail Distance: 1.9 miles one-way, 3.8 miles round-trip which includes the short trek up the Middle Emerald Pools Trail.
Trail Usage: Low
Difficulty: There are some short sections of technical climbing, so at least one climber needs to be in the group.
Sun Exposure: Expect to be in full sun most of the day, therefore bring lots of water.
Permits: Not required.
Trail Conditions: This is a narrow trail with high altitude drop-offs and up to 5.7 rated climbing or scrambling sections including several steep pitches. We suggest that all hikers take an 80' rope
Trailhead: Take the Zion Canyon Shuttle to the Zion Lodge . The shuttle runs from mid-March until late October. The rest of the year drive into the canyon and park at the Zion Lodge or across the highway in the Emerald Pools parking area. Take the footbridge, located across the road from the Zion Lodge, then begin the hike up the Middle Emerald Pools Trail.
Trailend: Same as trailhead.
Best Season: This route should not be attempted in the winter. March through October are usually okay times to go, but as with many of Zion's routes that are in full sun, if you hike in the summer begin early and do as much of the route as you can in the cooler times of the day.
Trail Access: Park at the Zion Canyon Visitor Center and ride the Zion Canyon Shuttle from mid-March to late October. The rest of the year you can drive into Zion Canyon and park at the Emerald Pools parking lot.
Off the Beaten Path: Yes
Classic Zion Hike: No
Elevation Gain: Total elevation gain is 2675 feet in 1.9 miles. Once you begin the ascent up the mountain expect to climb 2345 feet in only 1.6 miles. The elevation at the summit is 6945 feet.
Starting Elevation: 4276' at the parking lot and 4500' at start of the Lady Mountain Trail.
Highest Elevation: 6945'
Restrooms: Zion Lodge and Grotto Picnic Area.
Water availability: Water bottles can be filled at the Grotto picnic area or the Zion Lodge.

See our vacation planning section for classic Zion National Park trails or glance at our favorite Zion National Park trails list or choose from a complete Zion National Park hiking guide. Get on the Zion Canyon Shuttle to hike the trail on this page.

Lady Mountain Trailhead - Get off the shuttle at the Zion Lodge and start up the Middle Emerald Pools Trail. After hiking for about a quarter-mile you come to an information plaque and then a small sign, just beyond, which reads: "do not roll rocks below". Continue about 30 yards, looking for a faint path, located between some junipers and pinyon trees on your left, that ascends up the sandy and vegetated hill. Follow it, traversing to the base of the first cliff-band. Get ready for some exercise as you ascend 2345 feet only 1.6 miles. You will also navigating your way through slippery slopes and be faced with technical climbing sections. There are "stairs", moki-steps, carved into rock that make some of the uphill sections easier. One long set has been dubbed the endless staircase. Along the entire trail keep watch for faint arrows, painted on the rocks, that will help you navigate the route. Anytime you wonder if you are off course, try and find the directional arrows.

Obstacles - The first obstacle is found just after the initial cliff-band. A right facing corner requires a 30 foot climb but the moki-steps make it easier, but due to the exposure, a rope belay or hand-line is strongly suggested. A rope will also be needed at the next obstacle; the chimney. This has an over-hanging, 8-foot boulder move, rated at 5.3. It is found a little less than one-mile into the ascent. Let the best climber in your group take the rope up the unprotected section where they will find a re-bar eyelet anchor. They can then belay the less experienced climbers in the party. Keep in mind that it is an easy boulder move, but the exposure is about 80 feet and the consequences of a slip could be severe. The third place a rope is needed is at a right facing, 12 foot high, off-width crack. This will be a difficult section for most people and is rated at 5.7 YDS. There is a ledge on top to belay from. A rope will be needed in the same three locations on the way back down. Beyond the right facing corner climb, the route yields to easier 3 rd and some easy 4 th class scrambling. T he blaring speakers from the commercial horse rides fade overtaken by serene quiet.

Summit - The never ending stairway takes hikers through a seemingly impossible route to the mountaintop after hours of breathtaking and diverse hiking. After threading a short "v-slot", the path begins a northerly traverse through dense vegetation as it heads toward the tan colored summit where the rims that encompass Zion Canyon unfold. This scramble around the western side of the mountain reveals the first views of Isaac and Abraham, two of the Patriarchs . Continue, taking the short stroll through the sandy clearing to see Zion literally open up in front of you. Head for the man-made circular disc that sits atop a rocky perch in the far southeast corner of the mountaintop. This "compass" labels the surrounding peaks that make up the most impressive display of monoliths in the park.

Lady Mountain Compass





On a clear day the unobstructed 360 degree view allows you to see as far away as the Arizona Strip. To the north is the popular canyoneering route; Behunin Canyon as well as Angels Landing and just beyond that Observation Point. To the east locate Red Arch Mountain and the Great White Throne. To the south look for both the East and West Temple, Deer Trap Mountain, Mountain of the Sun and the Three Patriarchs.

Note: From the top of Lady Mountain the rock formations are from the Mesozoic era. From the top of Lady Mountain all but a small percentage of the visible rock is Navajo sandstone.

Block Target = 14 blocks

7AM: .5 cup 2% milk (in coffee).5 blocks

10AM: 2 slices diabetic lifestyles bread, 1 egg, 2 egg whites, 1 small turkey sausage = 3 blocks

2PM: 1 lb broccoli, one cup marinara sauce, 160 grams halibut, 1/2 oz hard cheese = 5 blocks

Workout:

Run 800 Meters
Run 400 Meters Backwards
Run 800 Meters
Run 400 Meters Backwards

Time: 14:00

Secret Weapon Number Two

Here is another Zone-Perfect Combo:

8 oz Trader Joe's 96/4 lean beef

1 lb Broccoli

2.5 cups Marinara Sauce

10 blocks

28/38/35 F/C/P

You can eat this all day: it is enough for three fairly filling meals or you can pack it with you and graze.

Secret Weapon Number One

Here is the mother of all Zone breakfasts. Try consuming this one hour before a benchmark WOD and see if you don't surprise yourself:

1/4 cup Steel-Cut Oats (dry). Tip: combine with 1 cup water, microwave for around 8 minutes; perfect!

2 oz Trader Joe's Lean (96/4) beef

1 egg

3 blocks:

30 grams of carb
26 grams of protien
10 grams of fat

29/40/31 F/C/P

Simplified Muscle-Up How To

Here is some information on how to do the muscle-up.

You will need the ELITE RINGS to do this.

The Elite Ring Set from ringtraininging.com is an amazingly versatile piece of equipment. These are on sale now for $71.00 which is an good deal (usually 80.00). 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.

Elite ll Rings Now On Sale!

The advanced design of the Elite Rings II makes them unique in the gymnastics world. These are the first rings designed from the ground up for fitness training. Now on sale for 10% off.

The Elite Ring Set from ringtraininging.com is an amazingly versatile piece of equipment. These are on sale now for $71.00 which is an good deal (usually 80.00). 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.

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.

05-04-08: In Brief

Quick update to yesterday.

I stuck to my plan, save a single glass of Red Wine, and I did not even have the extra blocks yesterday.

One week down, four to go.

05-03-08: Success!

Quick update:

I kept it to 14 high-protein blocks or less this week. No alchohol, no grains except Steel-cut oats. In fact here is all I had to eat this week:

1. Steel-Cut Oats
2. Milk
3. 96/4 beef
4. Eggs
5. Olive Oil
6. Vegetables
7. Marinara Sauce
8. Coconut milk
9. Spices
10. Coffee

I lost a few pounds and a half-inch off my waist.

I am craving some Manhattans at Cesar, and this is supposed to be my "cheat day" so we shall. see.

05-01-08: Metabolic Diet

What a hottie! And that girl is not bad looking either...

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Seriously, Fellow CF trainer and Zoner Connie is undertaking the "Metabolic Diet", I'm going to try it too, but first I am really focusing on losing the lard. This is day four, and it is going OK so far. Just so long as I stay strict, I feel fine and have no cravings. We will see if I have the discipline to keep it up for another 33 days.

Check out Connie's blog here:

Fellow CrossFitter, Max and my sister Maria got into a bit of a heated debate at this Saturday's CFO birthday bash. What about? Fat. Yep, fat.
Like most Americans, she too has fallen for the out-dated and unfounded theory that dietary fat is what makes people fat and kills them. The argument is overly-simplistic and just plain false.

This all started of course when Max and I were discussing our fascination with Dr. Di Pasquale's Metabolic diet, which we have both committed to trying out. It is essentially a high fat/protein diet that limits your carb intake to 30g of active carbs/day Monday through Friday followed by two days of high carb intake. Basically, at the end of the week I will be meeting all my fat/protein/carb zone block requirements with a little variation. If all goes as well, this will promote a positive hormonal response that will help pave the way for some major fitness gains!


Here's how it's broken down:

Monday-Friday: High Fat/Protein Intake. Carbs not to exceed 30g/day and will consist primarily of leafy greens and vegetables.
The plentiful supply of fat causes a metabolic shift from primarily burning carbs to primarily burning fats. Insulin levels remains low (which increases GH release). Increased dietary fat is also linked to increased testosterone levels

Saturday - Sunday: High carb, medium fat (30..40%), low protein (10..15%).
This causes an insulin spike. While this can increase fat deposits, it moves more nutrients into your muscles, and has an anabolic effect. The important thing is to switch back to the high fat / low carb mode before you put on too much fat.
(Taken from Impulseadventures website).

04-30-08: CrossFit Fundamentals @ Ironworks

Starting May 4th, and continuing thereafter on an ongoing basis CrossFit East Bay at Touchstone will offer a "Fundamentals" class at Sunday, Noon. This is an opportunity to learn the movements and Concepts of CrossFit in a relaxed and supportive environment. Folks new to CrossFit are encouraged to attend, and experienced CF'rs can feel free to drop in to brush up on basic skills. There will be a brief "finisher" workout at the end of each session, around 10 minutes. For more in depth training or specialization, CF East Bay offers personal training. Contact Max directly at 510-910-2919 or info@crossfiteastbay.com

First Sunday of the month:

• Basics CrossFit History and Concepts
• Basic Mechanics
• Air Squat
• Push-Up
• Kettlebell Press
• Kettlebell Swing

Second Sunday of the month:

• Zone Diet
• Hierarchy of athletic skills
• Wall-Ball
• Kettlebell Front Squat
• Kettlebell Deadlift
• Kettlebell Push-Press

Third Sunday of the month:

• Gaming the WODs
• Intensity Regulation
• Box Jump
• Pull-Up
• Kettlebell Clean
• Kettlebell Overhead Squat
• Pull-Up

Fourth Sunday of the month:

• Energy Systems
• "What about Cardio"?
• Double-Under
• Handstand Push-Up
• Kettlebell Snatch
• Kettlebell Clean & Jerk

4-29-08: Never Give Up!

I just finished a 6-week strength cycle, and while I am happy with my progress my body composition seems firmly stuck in the "healthy" range, which is not acceptable!

I'm at 176# and 16% bodyfat, or 149# lean mass. Based on my recent lifts I would estimate the following 1RMs:

Deadlift 388# (PR is 395 @ 193#)
Push-Press 182# (PR)
Squat 252# (PR was 300# @ 193#)
Bench Press 231# (PR was 287.5# a long time ago)
Hang Power Clean 177# (PR)

While my balance of strength and body comp is better than at most points in the past, I am way off my best recent comp of 13.5% bodyfat at 168# some months back, although I do have 3 lbs more muscle.


In a nutshell, here is my plan to shed the bodyfat and stay strong over the next five weeks:

1. Fairly strict zone, no grains besides steel-cut oats, no alcohol, lots of veggies
2. 14 blocks, 17 blocks on Saturdays (blocks will be "high-protein" blocks, using "slop factor")
3. Substitute "Sprint 8" for selected CF workouts, up to 4x per week
4. One heavy strength workout per week, to try to maintain lean mass (deadlift based)
5. Use FitDay to track and measure
6. Blog daily
7. Create negative calorie balance of 1000 calories per day.
   

4-25-08: GYMBOSS

Man I wish I had one of these yesterday!






I coached 20 people through "Quarter Gone Bad" and "Reverse Quarter Gone Bad" at the same time! That means there were people doing 15 seconds rest and 45 seconds work and people doing 45 seconds work and 15 seconds rest at the same time for 5 rounds of 3 movements each! That is 30 transitions! My brain hurts!

For the record this how it should be done:

:00 QGB GO!
:15 QGB REST, RQGB GO!
:00 RQGB GO, QGB GO!
:15 QGB REST, RQGB GO!

Repeat 13 more times...

My brain hurts...

Zone-wise I did well yesterday, 1 lb 96% lean beef, 1 lb broccoli, 1.5 cups marinara sauce, 1 cup milk, 2 glasses red wine.

4-24-08: Nutritional Analysis

Proper nutrition is the foundation of athletic performance and fitness. Without it, you can work out as hard as you are able to (which won't be very hard), many hours a week, and you will never progress beyond beginner-intermediate, if that. To quote Coach Glassman from "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." Before you get too scared, I know many advanced and elite CrossFit athletes who follow such principals but include one or two "cheat" meals per week (beer, pizza, etc.).

I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand and install FitDay on your PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply email to info@crossfiteastbay.com with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.

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Basic Principles

1. Eat animal protein with every meal and snack.

2. Eat 4-5x per day, either 3 meals and 2 snacks, or 4 meals, spaced out evenly.

3. Eat "Zone" proportions, 40/30/30 carb-protein-fat in every meal or snack.

4. Get the majority of carbs from low glycemic index sources, such as vegetables and certain fruits. Treat starches (bread, rice, etc.) as condiments and eat them in moderation.

5. Eat mostly whole foods. Anything packaged is not a whole food.

6. Practice "perimeter shopping". Whole foods are found on the perimeter of the supermarket, processed foods in the aisles.

7. Create opportunities for success. Stock your home with healthy foods and minimize junk. Carry food with you to avoid temptation.

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Online resources:

CrossFit & Zone Diet This is my training and nutrition blog, which I will be updating daily again, starting today.

Before/after CrossFit & Zone Diet

The Zone Diet This is the basis of most high-performing CrossFitter's diets.

Zone Block Chart

The Paleolithic Diet This is the "race car" of diets. Demanding, difficult and delivers stunning results when combined with the Zone. The basis of most elite CrossFitter's diets.

Robb Wolf Wonderfully opinionated CrossFit Nutrition Guru.

The Anabolic Diet Advanced dietary technology for the true fanatic, with a focus on building muscle and shedding fat.

The Naive Vegetarian

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Adult beverages in The Zone

If you drink alcohol, there is a definite hierarchy of beverages from OK to very bad.

Best to Worst:

1. Red Wine
2. White Wine
3. Spirits & Non-Sugary Cocktails ( Whiskey, Rum, Manhattan, Martini)
4. Dark Beer
5. Liquor (Grand Marnier, etc.)
6. Beer
7. Sugary Cocktails (Margarita, etc.)
8. "Calorie Bombs" (White Russian, Mudslide, etc.)

You should consider adult beverages to be carbs, and you should always eat protein with them and moderate other carb intake when drinking. For example one glass of red wine (3.5 oz) + one string cheese is a good choice.

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I offer nutritional analysis and guidance to support your goals, whether they be to change body composition (gain muscle, lose fat or both) or to improve athletic performance. The cost is $150.00 and includes a copy of "FitDay" software. This is limited to four persons per week, and will be performed on a first come, first served basis. I will need you to write down everything you eat and drink for a period of one week. I will then spend an hour and a half with you, preferably at your home, so I can see what foods you have on hand and install FitDay on your PC. Not available for MAC.

I also offer total cold-turkey dietary transformation. The cost is $200.00. It includes everything above, and, in addition, I will mercilessly throw out ALL of the junk and unneeded carbohydrate in your home, and go shopping with you at you favorite supermarket to stock your home with 100% wholesome foods.

I don't work with vegetarians, we won't agree, you won't get very good performance, and I don't want to waste your time or mine, or take your money when I know I won't be able to help you.

Pay Here or:
Contact Me Here: info@crossfiteastbay.com
or simply email to info@crossfiteastbay.com with "Nutritional Analysis" in the subject line, and I will invoice you via Google Checkout with further instructions, or make alternative payment arrangements.