zone support

Melissa has been on the zone for a few days now and is doing an amazing job. It just occurred to me yesterday that i couldn't be less supportive with my eating behavior. i think on day 2 of her zone diet, i ate 3 cupcakes and 2 burritos for dinner. i'm on a mission to be better. i have it easy. i just drink my shakes and i dont have to think about it. My thinking is that if 3 out of my 4 meals is a shake, i can screw up big time on the 4th meal and not ruin my diet too bad. i'm going to work on making that 4th meal a little bit better for 3 reasons. One is that it will be more supportive to Melissa, two, it sets a better example for hannah, and three, i'll get leaner. One of my new goals that John got me thinking about is a crossfit total score. If i understand it correctly its max deadlift, max back squat, and max shoulder press divided by bodyweight. The 3 lifts need to be done within an hour. He said a score of 5 is pretty good so i've been playing around with the math to see what it would take to get a score of 5. The easiest way is keep all my max lifts exactly where they are and just lose the last 10 pounds i've been trying to lose. i'm not one to care about scores or times too much but i think goals are important or at least fun to have. my real objective is to get lean and fit. figured setting small goals along the way will just make the journey more enjoyable. i made a spreadsheet to track goals. Some goals might be for the week, some for the quarter, and some for the year. It will be a work in progress and i may adjust the goals if i feel they are unrealistic.

workout
warmup with pvc

skill
push presses. worked on generating force from a 2 inch dip in the knees
5 reps at 45lb, 5 reps at 65lb
worksets: ended at 3x155(don't remember weight for first 4 sets)


WOD x 3
leg circuit
20 double kb clean and press(35lbs)(push pressed 4 reps out of 60. Was trying to go strict on all)
10knees to elbows
time: 18:32(i think)

Diet:
8am Lean Body shake
11pm Chile Relleno Burrito from La Bonita
5pm Lean Body Shake
8pm Lean Body Shake
9pm 3 fortune cookies