Strength Overhead

Warm up: 400m run

Baseline: 500m row, 40 squats, 30 sit ups, 20 push ups, 10 pull ups (5:42, blue band)

Skill: Overhead Squat 10-5-5-3-3-1-1 (55-55-55-65-65-75-75)

WOD: AMRAP in 5 min (ran out of time, did not do)
5 Burpees
10 situps

Well, my foot has been messed up for 2 weeks now after my 13 mile, 3,500 ft elevation gain hike to Tom's Thumb. Despite sitting out all last week, I felt like workingout tonight because I just can't sit still anymore. I was really happy with my effort today. I CRUSHED my old Baseline time by 1:33. My first time when I started was 7:15.

However, I still felt completely drained after doing the Baseline just like I did the first time. My effort the rest of the workout suffered because I tried so hard on the Baseline. I felt pretty dizzy for a good 30 minutes or so and my strength on the overhead squat suffered, as did my form.

Measurments - 3 months

Day 1: 12/7/2009
Neck: 17"
Shoulders: 50.5"
Chest: 47"
R. Bicep: 12.5"
Waist: 51"
R. Thigh: 23"
R. Calf: 17"
Wrist: 6"
Total: 224"

3 month: 3/15/2010
Neck: 16.5" (-0.5")
Shoulders: 47" (-3.5")
Chest: 44.5" (-2.5")
R. Bicep: 12" (-0.5")
Waist: 49" (-2")
R. Thigh: 21.5" (-1.5")
R. Calf: 16" (-1")
Wrist: 5.75" (-0.25")
Total: 212.25" (-11.75")

Ok, so I rock....or so people keep telling me. ;-) I'm really glad I decided to remeasure tonight. The scale is only half the battle. So many people give up on weightloss after only a few weeks because they don't see the scale moving. What they fail to realize is that after long periods of being inactive, you will probably gain a little weight once returning, especially when doing something like CrossFit. While I've only lost around 11 lbs, I've lost a ton of inches and have noticed a GIGANTIC increase in my physical performance. That increase in performance is definitely addictive.

For the past week, I've actually CRAVED physical activity. I go nuts sitting in my office all day long, looking forward to getting out and doing something to get my heart beating and actually feel alive. For example, in the last 5 days, I've gone on two 16 mile bike rides, hiked Camelback Mountain, played football, played basketball, and today was my CrossFit workout. I'm perfectly happy with my weightloss thus far, it's a journey, not a race. My mindset is shifting. Instead of seeing how much I can get the scale to move, I want to see how hard I can push myself to perform. I want to run faster, further, bike harder, explore new mountains (I'll have to retry my epic journey around Mc Dowell peak again soon, when I did that last October I almost passed out several times).

The point is this: Weightloss is now a byproduct of the way I am now living. Instead of focusing on weight and basing my happiness on a number, I'm now having fun being active, now that I CAN be active. Doing the physical activities that I love every day will affect my weight and keep bringing it down over time.

"Snatch & Go"

Warm Up: Farmer’s Walk 100 meters (55#)
Lunge 100 meters
Sprint 100 meters
Farmer’s Walk 100 meters (55#)

2 Rounds

Skill: Snatch

WOD: 10 Snatches 95#/65# (75#)
Row Sprint 1 minute for distance (255/238/225/225/250 = 1,193m)
5 Rounds

Great workout! The warm up tonight was actually harder than the workout. Since I'm still carrying around 250+ lbs, lunges and squats become very challenging when done in high numbers. I had to stop several times during the lunges and "cheat" a little by walking a few steps. This was my first time actually doing a "power snatch" (lifting the bar from the ground each rep) and it honestly felt great. My form was nowhere near perfect, but I felt good using the 75 lbs. I could have done more, but my form would have continued to degrade which would have increased the chance for injury.

"Boys will be boys"

Warm up
10 min jump rope
Singles
Side to side (could not do)
Front to back (could not do)
High knees (could not do)
Left foot
Right foot
Single
Crossover (could not do)
Double (could not do)
Single as many as you can in 1 min (63)

Skill
Deadlift

W.O.D - as many rounds as possible in 20mins
5 Pull ups
10 Box jumps (18")
15 Deadlifts (95 lbs)

Great workout! I was gasping for air during it and felt dead after it. The 10 minutes of jump rope was actually a good workout too. For the workout, I did jumping pull ups, 18" box jumps, and 95 lbs deadlifts. I've noticed a huge improvement in my jumping pull ups over the past few months. They're definitely getting easier. The box jumps were also better than before, however I need to make sure to stand up straight once on the box. This was the first time I've done deadlifts at CrossFit Scottsdale and they also went well. 95 lbs seemed pretty easy at first, but when you're doing it as part of an intense workout, it's definitely no easy task.

Last night was also the first workout I've done in the new Vibram Five Finger shoes I got. I actually think they helped my workout. I felt lighter on my feet and I wasn't resting back on my heels as much when lifting. I also think they helped me jump higher mostly because I was afraid to stub my toe when doing the box jump, lol. I'm looking forward to working out some more in them. I definitely felt lighter on my feet if anything.

Turn Your Life Upside Down

Warm Up:
Stripper Pose
Good Mornings
Lunge to Elbow
Down Dog to Inch Worm

Skill:
Handstand Push Ups/Handstand Hold/Handstand Walks (Just Get Upside Down)

WOD:
Tabata Hollow Rocks
Tabata Squats/Bottoms
Tabata Handstand Hold

"Tabata" means 8 rounds of 20 sec of work then 10 sec of rest for a total time of 4 mins.

Hollow Rocks are where you like on your back, hold legs off the ground bent at a 90 degree angle, raise arms over-head and flex EVERY muscle in your body.

This workout killed me, especially the downward dog to inch worm and the hollow rocks. My head felt so dizzy and messed up that I didn't even attempt the handstand holds or walks. I think the reason I've felt weaker the past two weeks is due to the big change in my diet to paleo. I've heard this is normal and I'm looking forward to getting on the other side of the hump and increasing performance and energy.

Too much of a reward!

Ok, so last week was a total failure for weightloss. Because of my huge success the prior week, I decided to reward myself with an entire box of cookies from Costco. That's a mistake I won't make again! The scale said I GAINED 5 lbs back! I will definitely be picking smaller rewards from now on. That said, as of today, I have lost those 5 lbs and am back to 258.4 lbs.