my new goal

i'm starting a new goal at work. My goal is to get this guy to come to a meeting wearing a t-shirt before the end of the year. I'm trying to get people to place bets on whether or not i can do it. I think I can but we'll see. Maybe i should just stick to working on my muscle up instead.

forgot about egg nog

so my new friend Clint(partner from Kettlebell Cert) reminded me about EggNog. My burrito addiction reminded him about his EggNog addiction. I totally forgot all about EggNog. I'm afraid its all over for me now once i start on the eggnog this season. Fortunately, i've never really done real eggnog. i've always done the Silk Brand Soy Nog. Most soy knock offs taste like crap but Silk Nog is actually pretty freakin amazing. I think it might be a little less calorie dense which is good because i'll still have room for burritos. I took Robert to the airport today so i couldn't make the 6:30am workout. Going to the night workout instead. The office is quiet today. Everyone is out in the stores helping with the holiday craziness. Its a pretty exciting time. The energy in the store is pretty good this time of year. New Seasons Market is the greatest company on the planet. They schedule massages for every I scheduled some meetings today. One of the guys I scheduled a meeting with is like a real life Michael Scott. It was so entertaining and uncomfortable at the same time. He told me i was way more intelligent than i looked. Somehow it didn't sound as mean the way he said it. I could tell he was trying to compliment me so i wasnt offended. I think guys in suits think that guys wearing shorts and t-shirts can't be smart. By the end of the meeting he was trying to be "hip" by saying things like "hey man", "bull crap", and something else that was funny. I'll try to picture of me with him today to share with you all. i never talk behind people's backs. i hope nobody thinks i'm a jerk for doing so today. it was just too funny and i had to share.

Diet:
6am Muscle Milk Shake
8am Muscle Milk Shake

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

Gary did a muscleup

so today was worth getting up at 5:45am to see Gary do one of the most graceful muscleups i've ever seen. i dont even think he needed to kip. it was amazing. i dont think he's even been working on it that long. He walked in knowing he was going to get it. It was as if he figured it out in his head and brought the solution to the puzzle with him to the rings. Pretty cool. oh and we did dead lifts today. last week i watched a Youtube video of a guy demonstrating chi running on an ice rink. He was doing sprints back and forth on ice. i thought he was a little crazy. i thought i was crazy too for wasting minutes of my life i'd never get back watching a guy run on ice. "what benefit comes from watching this" Well today it paid off. I thought of that guy through every stride of my 2 laps around the block(That wasn't a typo. we really ran 2 laps around block today). What made the run similar to ice rink running is that i was wearing converse chucks with no traction on wet leaves in the freezing cold. yesterday i had a dentist appointment and i just have to describe how amazing the place is. you walk in and it feels more like a naturopathic office. Dim lights, nice music. comfortable couches. Then you're greeted by a genuinely friendly person who walks you to a station where she applies essential oils to your hands. You then dip your hands in a hot paraffin wax bath. You take your hand out and they are immediately wrapped in plastic and heavy insulated oven mit style mits. Next, they present you with silver platter with several ipods you can listen to during your cleaning.They have Jazz, hip hop, classical, pop, and many others. did i mention that you listen to the ipod through Bose headphones. so just when you couldnt be more relaxed with your hot paraffin covered hands in mits, the soulful sounds of Teddy Pendergrass coming through the Bose headphones, she kicks on the massage function of the chair. They have state of the art high tech tools too so they can do the job very gently and quickly. Felt more like a spa treatment than a dental visit. has nothing to do with fitness but it does have to do with well being so i thought id share.

Workout:
warm up med ball complex(i like kb complex more)

skill:
deadlifts (sets of 3)
225/275/315/345?/385

Wod
run around block 2 times
30 box jumps
30 kb swings 20k
time: 6:03

Diet:
8am: lean body shake
10am: chocolate bar(gift from hr department)
2pm: lean body shake

40/20

today was a 40/20 day. it was a pretty good workout. I tried to work on just moving through the sets at a steady pace with good form. Steve Maxwell said that you can get a great workout with 16k kettle bells and that he doesn't often use anything heavier. That was interesting to hear. I think my focus needs to be on metabolic conditioning. I have a descent amount of strength but I hit walls. i think i'll get more benefit keeping a 16k kb in motion with good form than i will muscling a 20k or 32k. I'm really focusing my energy on being very present through every movement I make. On olympic bar days, sure, i'll go as heavy as i can. However, with many other movements, i'm going to stick with 16ks and just focus on good range of constant motion. When appropriate i'm going to focus on negative and static strength too. I think static and negative strength offer so much more bang for the buck. Mainly because you have to get beyond positive strength failure to even train negative and static strength. I don't know if thats all counter to our gym's(or Crossfit's) philosophy or not but I do think there's something to it. Melissa has been Zoning this week. I took a picture of her meal prep requirements compared to mine. She'll probably live longer but i sure do have it easy when it comes to meal prep.

workout
warmup
row 1 min
kb round world
kb halo

skill
skill sandbag getup(LOVE THESE)66.6LBS
Pullups

workout 40/20(forgot how many rounds)
16k kb deadlift sumo high pulls
jacknife
figure 8 to hold(35lb)
plank holds
something lunges(side to side deep, heels stay down)
rest 90 seconds.

Diet:
8am: Lean Body Meal Replacement Shake
1pm: Lean Body Meal Replacement Shake
6pm 3 cupcakes
7pm 1.5 burritos

i've had 8 burritos this week and its only wednesday

i have a love/hate relationship with burritos. Actually its mostly all love. they are so freakin delicious and i cant stay away from them. my new rule was going to be that i only eat burritos on weekends. i've been in meetings this week and all anyone wants to eat are burritos. if i try to pass and say, i'm going to drink a muscle milk, everyone gets awkward and i end up feeling weird and have to explain what a muscle milk is. i'm not complaining. i love the burritos. i just dont love what they do for my body. My body gets lean from opposite ends and the mid section is the last. You may ask how i know this. well, i learned this trick a while back when i was obsessed about being lean.(it works best for men) you take your shirt off, flex every muscle that you can and jump up and down(dont do this in the Baja Fresh restroom. Its a tough one to explain if someone walks in on you). Anything that bounces is bodyfat. I've been doing my bounce test since starting at Recreate and i've noticed a lot less bouncing. I do notice that I still have some burrito and cupcake fat continue to jiggle on my sides. I'm trying to be strict with sleep and exercise but those darn burritos are my weakness. now you know why i started by saying love/hate. Today's workout was a great one. I dont think it qualifies as a chipper since exercises are repeated but it was similar in that its one time through a long list of exercises. Its a great mental strengthener too. too much to write down but I did enjoy it. i've been spending a lot of time at home in a squat position. Trying to work on my flexibility. Wish there were more hours in the day so i could try yoga or swimming or anything else. Heck, i can barely sneak in a 6:30am workout without being paged. Not sure i can fit in a new sport just yet. been riding the bike a lot lately and thats making me pretty happy.

workout
monster power endurance workout.

diet:
8am muscle milk
11am chicken burrito(og small frozen)
12:45 sw green chile burrito form laughing planet
3pm chicken burrito(og small frozen)
7pm lean body meal replacement shake
8pm piece of cheese

learning to pace

theres a fine line between pacing and slacking. i try to pace myself sometimes and i feel like i'm slacking. so then i go harder and want to puke. someday i'll learn. Today i tried to pace the wod. i did better than normal for me. usually with this workout, i go all out on the first round and cry about my butt of feet cramping on the next 2 rounds. i enjoyed today's workout.

warmup
kb complex

skill 3x
2hswings x 12 24k
1 leg dead lifts 35lb/45lb/45lb
ring dips x 8

WOD(4 rounds)
row 250m
20 ball slams(20#)
sprint to corner
2:05/1:56/1:53/2:11(got dizzy and pukey feeling on the last one)


Diet
8am Lean body shake
11am marion berry pastry
12pm bread pudding
1pm pecan roll
2pm leftover sweet potato fries