Movie weekend

So I'm bloggin again from a movie theater waiting for movie to start. I love going to movies. I'm being good and skipping on the m&ms this time.(not because I'm strict but because I just had a burrito)

workout:
walk for 45 min

diet
11am: muscle milk
1pm vegetarian burrito from

5pm steak, pizza, and fish from firehouse
8pm Muscle milk

Fell off diet wagon

I've been working hard and working out hard all week. I ran out of lean body shakes so I wasn't eating very consistent. I also was working from stores this week so I wasn't around to blog so much either. I think blogging is good for me because it keeps me on my diet. I have switched back to muscle milk today. I ripped my hands for the first time since joining the gym. Those thursday night snatches did me in. Damn that hurts. Really really enjoyed this last weeks workouts. Very hard but very fun and rewarding. I don't do well on play days because I need to be told what to do at the gym. 24hour fitness was play day for me. Next time we have a play day, I'm going to try a 10 min snatch test. Since I'm banned from the butterfly kip, kettlebell snatches are the 2nd most fun thing I can think of for a play day. Will be back to AM workouts next week since we'll have Hannah. Rode my bike an for an hour 4 days last week. I think that wore me out a bit for the workouts. I'm at a movie theater and movie is about to start. Signing off.
:)

starting to keep up

so a few months back i was inspired by another crossfit outfit that was wiping the slate clean with all PR records and starting over again with good form on everything. no more partial squats. no more sloppy burpees. Butt to calves squats, deep thrusters, chest to floor pushups, etc. Folks with 4 minute frans were suddenly doing 7 minute frans. Folks that were squating 225 were squating 185. Fight Gone Bad scores went down, etc. Athletes were reporting that it was hard on the ego at first but in time, they were getting fitter and soon approaching their previous partial rep/sloppy form PRs. The athletes that made this change were athletes who were physically capable of doing the correct form. They weren't asking people to do things they weren't physcially capable of(They weren't asking a new person to do chest to bar pullups or an overweight person to do a butt to floor squat)After reading about that, I decided to commit to good form and full range of motion(i blogged about it already i think.) Well, for the firs several weeks i was finishing the WODs a good 10 minutes after class was over. Many times i was finishing WOD's a good 10 to 15 minutes after the next to last person was finished. We would even joke about needing to extend class times so that i could finish them. I've always been one for quality over quantity. Over the last week, i started to feel like my body was able to keep up with the class a little better. I think the effort and commitment to good form is starting to pay off. i'm feeling pretty pleased about the results i'm starting to see in my strenght and mobility. I know its all a work in progress but i'm starting to really feel a difference. I think it also helps that at this point i have complete trust in the programming we're receiving at Recreate Fitness.

Workout:
none

Diet:
noon: veg burrito
5pm: Banan Royal Sundae

i found Aaron's wallet by the rower

So i found Aaron's wallet here next to the rower. Must have fallen out of his pocket as he kicked the crap out of his previous PR by something like 11 seconds. Oh my freakin goodness. There's no stoppin this guy. Wow. i'm amazed by his progress.

After really fun game of beam ball, i joined my skater gang in the parking lot for some downhill sessions. It was pretty damn fun. Megan, Trevor, Aaron, and I skated for a while up and down Vaughn. At one point we looked just like the lords of dogtown(well in my mind we did). I had a blast!! Megan was doing some slides wearing her uggs on her skateboard. I looked over at Trevor and said "you must be proud. She's an awesome skater!". He replied "proud?, i'm jealous! She's better than me!". If it was earlier and warmer, i think we could have skated for hours.

Workout
hang clean squats
30lb dbs
5 ring dips
we were supposed to do 6 rounds. not sure how many i got. was thinking about how much the row was going to hurt. couldn't focus on the other stuff.
row 500m for time. got a PR by drafting off Aaron :)
Beam ball. 10 self tosses(hey,get your mind out of the gutter) in one minute.

skated

Diet:
4am Lean Body Shake
9am Egg and Potato Burrito
11am 1 acai strawberry smoothie and perfect food bar
1pm 1 orange
8pm 1 burrito, 2 pieces of pizza, 5 pot stickers, 1 ginger ale, and 1 large piece of boston cream pie

what a week

the past 3 days i've gotten up at 4:30am to prepare for company meetings. I'm the av guy by default so i lug the projector, laptop, and screen to these. its a bit stressful on weeks we have hannah because we are a 1 car family. we are exhausted from car swapping, biking, and racing around to make appointments. We decided a while back to be a one car family. i'm glad we did but weeks like this one would be a lot easier with a second car. Today's workout we did push press. Felt pretty good to be under the bar again. my wrist flexibility has improved a lot which i'm pretty happy about.

workout
5 sets of 5 push press
i don't remember the details :(

3 rounds of:
run around building twice
12 push press 30lb
8 burpees (i did 6 count burpees but my heels came off ground)
10 k2e
i dont remember the time but it felt like a good workout for burnout like me.

Diet:
8am: 2 pieces of string cheese
10am: buttermilk biscuit
12pm: grilled tuna sandwich from meriweathers.
2pm: small piece german chocolate cake
8pm: lean body shake

workouts paid off in the real world today

so today at work, we inherited a huge IBM server rack cabinet. My co-worker said he thought it weighed 200lbs. I think it was more like 100lbs but is was an awkward as hell 100lbs. We needed to get it up narrow rolling stair ladder into a small data closet above a walk-in cooler at one of our stores. Dana was ready to recruit people to help but with it being such a narrow stair ladder, its was looking impossible. I then realized that I train every day for this kind of stuff. I said, he let me try carrying it. So i stepped in side the cabinet(floor exposed), squatted down, picked it up and climbed the ladder. It was easily the most dangerous thing i've ever done in my life. i would have probably died if i fell backwards but aside from it being a really stupid idea, it was a very proud moment for me. I even used it as a chance to plug the gym. Told them that we dont train to lay on our backs and push barbells up. we train so we can do this! It was pretty awesome. A few peoples jaws dropped. Probably because they had never seen anyone try something so crazy and stupid. i like to believe that one of those dropped jaws was someone saying "wow, how did he do that"? So, workout tonight was awesome. I only have a few tshirts and i couldn't find them. I wore a Tanktop that i used to work out in. i came downstairs and Hannah said "oh Dad, please don't wear that. Please". Good for the self esteem when me wearing a tanktop is what embarrasses hannah. For those of you that know her, NOTHING embarrasses her. Except her dad wearing a tanktop. Then after the workout she accused me of flexing during the workout. I told her that muscles flex naturally when you excercise them. She wasn't convinced. She cracks me up. After a talk with Joel, Matty G, and Aaron about good nutrition, i headed to Pizza Go Go for 2 slices of pizza. Good stuff. i drank a ton of yerba mate so i'm babbling too much. I really love the new gym space more and more every time i'm in it. I used Aarons recommendation on the rower by trying to keep the wheel spinning evenly throughout the whole row. i don't think i really did it, but thinking about it made for a pretty decent row. i am playing with damper settings. For today's 1000, i put it at a 4 which worked out pretty good. For the next 500m, I may try an 8 to see if i can break a 1:30. Starting to worry about cortisol elevations as i raise my intensity and effort(maybe i've already commented on this before) Trying to get lots of Yerba Mate, Acai tea, water, and sleep. I can read my body pretty well. Will try 6 days a week until i get down to a bodyweight i feel good about. Then, i may try to do 4 days a week. I'd really like to do a triathlon this spring or summer so i know i should spend some time in the pool soon.

Workout:
i can't remember but it took me a long time and was very tiring. Used a 24k for the 2 hand swings, used a 16k for the snatches. Everything else was bodyweight.

Diet:
7am: 3 mini blueberry muffins
8am: 15 blueberries
1:30pm Lean Body Shake
5:30pm 1 Tablespoon Smart Balance Flax Oil Peanut Butter
8:00pm 2 Slices of Veggie pizza and a Pomegranate Izze.

5 minute abs

so i've heard John say for months that front squats are better than all the sit ups in the world. Today i woke up and knew what he was talking about. my abs were killing me this morning from the front squats yesterday. i like front squats more than sit ups so thats good. Today was a 40/20 workout. i have end of quarter meetings this week at work so i may have to go to night class instead of morning the rest of this week. i've switched over to only yerba mate instead of coffee in the mornings. really trying to focus on anti oxidant consumption now that i eat meat and workout harder. i feel way more alive with yerba mate than i ever do with coffee.

workout
warmup:
kb complex with 25lb kb

Skill(only got 2 rounds)
farmer walk with 2 kbs in hanging carry position. (36k/32k)
Turkish get up (16k/16k)
Heavy Kb swing (36k/36k)
Jacknife x 12 (only got one round of this)

Wod:
4 rounds 40/20 with 90 seconds rest between round
heavy jump rope
double kb clean and push press 45lb kb
superplank(chest to ground pushups)
shuttle run
rope snaps

Diet:
8am Lean Body Shake, electrolytes and 10g of creatine.