"5 rounds for time"
21 KB/DB swing
15 squats
9 parallel bar dips
5 pullups
10:28 rx'd with a 45lbs DB on swings. Good one this morning. Feeling great!
Saturday, August 8, 2009
Friday, August 7, 2009
Eating Clean, Livin' Strong
Check out CrossFit Central's new nutrition blog:
Eat Clean Live Strong
"This is not a DIET, this is a lifestyle change." Right on. Nutrition is the foundation of the pyramid for a reason. Make sure you are building on a quality foundation!
Eat Clean Live Strong
"This is not a DIET, this is a lifestyle change." Right on. Nutrition is the foundation of the pyramid for a reason. Make sure you are building on a quality foundation!
07 August 2009
WOD: @ CrossFit Central
"running Grace"
3 rounds for time:
400 meter run
10 clean & jerk @ 135lbs barbell
17:43 as rx'd. Waaaaay too slow. It started out well enough, I was moving the weight well and feeling good about my technique, until the middle of the second round... when I broke the barbell. That's right, broke it. Unfortunatley it didn't snap in half or anything cool like that - a bolt that holds the caps on the ends of the barbell popped out and the 45lbs plate on my right side, along with what I'm calling the "cap" (the thick ends of a barbell that hold the weight plates) started sliding off!
So... after a short string of expletives, JDP helped me rig up a different barbell to finish the WOD... Chalk that one up to the unknown and unknowable!
Some good reads:
Michael Yon's latest dispatch from the Helmand province of southern Afghanistan, west of Kandahar. In news parlance it's a "highly contested" area.
If you train outside in Texas during the summer - and let's face facts here, only wimps "exercise" in the air conditioning - it's imperative that you avoid heat stroke. I know the article is from the New York Times (get a rope) but seriously folks... read and heed.
Raw milk? I know I know - it's not paleo, but if you'd ever had some, going back to pasteurized whole milk can be like developing a taste for Guinness but only having Coors light on tap. Bad analogies aside, for those who like raw milk, it's worth tracking some down. Stop by your local farmer's market, or check here for a list of dairy farms in your area.
Happy Friday y'all!
"running Grace"
3 rounds for time:
400 meter run
10 clean & jerk @ 135lbs barbell
17:43 as rx'd. Waaaaay too slow. It started out well enough, I was moving the weight well and feeling good about my technique, until the middle of the second round... when I broke the barbell. That's right, broke it. Unfortunatley it didn't snap in half or anything cool like that - a bolt that holds the caps on the ends of the barbell popped out and the 45lbs plate on my right side, along with what I'm calling the "cap" (the thick ends of a barbell that hold the weight plates) started sliding off!
So... after a short string of expletives, JDP helped me rig up a different barbell to finish the WOD... Chalk that one up to the unknown and unknowable!
Some good reads:
Michael Yon's latest dispatch from the Helmand province of southern Afghanistan, west of Kandahar. In news parlance it's a "highly contested" area.
If you train outside in Texas during the summer - and let's face facts here, only wimps "exercise" in the air conditioning - it's imperative that you avoid heat stroke. I know the article is from the New York Times (get a rope) but seriously folks... read and heed.
Raw milk? I know I know - it's not paleo, but if you'd ever had some, going back to pasteurized whole milk can be like developing a taste for Guinness but only having Coors light on tap. Bad analogies aside, for those who like raw milk, it's worth tracking some down. Stop by your local farmer's market, or check here for a list of dairy farms in your area.
Happy Friday y'all!
Thursday, August 6, 2009
06 August 2009
WOD: @ Austin Unscared
"for time"
21 dumbell push-jerk, 100 meter run, 21 pushups, 100 meter run
15 DB push-jerk, 100 meter run, 15 pushups, 100 meter run
9 DB push-jerk, 100 meter run, 9 pushups, 100 meter run
men: 45lbs DBs, women: 25 lbs DBs
My time was 7:58 rx'd. Quick and fun one!
Do you eat eggs? I love 'em... over-easy, scrambled, with bacon... anyway, check out this article on egg-labels like: cage-free, free-range, organic, etc... which one should you pick? Get informed!
Wednesday, August 5, 2009
05 August 2009
"Knowing is not enough; we must apply. Willing is not enough; we must do."
- Johann Wolfgang von Goethe
WOD: Rest day.
Woke up at 8 AM. Crashed last night and didn't set my alarm. Obviously didn't make it to my 6:15AM CrossFit class. I have not been getting enough sleep lately. Wednesday of last week was the same way. I've been working too late and getting up too early. I've been drinking more and more coffee. It seems that Wednesday is the day it catches up with me.
Everyone has heard that lack of sleep is bad, but I found some interesting tidbits in this article from the Washington Post. Here are portions of the article jumped out at me:
Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the blood that indicate a heightened state of inflammation in the body, which has also recently emerged as a major risk factor for heart disease, stroke, cancer and diabetes.
"Based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and a shorter life span," said Alexandros N. Vgontzas of Pennsylvania State University, who recently presented data at a scientific meeting indicating that naps can help counter harmful effects of sleep loss.
It's time to fix what I've been doing wrong. Tonight I'll be in bed no later than 10PM. Make sure you are getting enough sleep!
- Johann Wolfgang von Goethe
WOD: Rest day.
Woke up at 8 AM. Crashed last night and didn't set my alarm. Obviously didn't make it to my 6:15AM CrossFit class. I have not been getting enough sleep lately. Wednesday of last week was the same way. I've been working too late and getting up too early. I've been drinking more and more coffee. It seems that Wednesday is the day it catches up with me.
Everyone has heard that lack of sleep is bad, but I found some interesting tidbits in this article from the Washington Post. Here are portions of the article jumped out at me:
Physiologic studies suggest that a sleep deficit may put the body into a state of high alert, increasing the production of stress hormones and driving up blood pressure, a major risk factor for heart attacks and strokes. Moreover, people who are sleep-deprived have elevated levels of substances in the blood that indicate a heightened state of inflammation in the body, which has also recently emerged as a major risk factor for heart disease, stroke, cancer and diabetes.
"Based on our findings, we believe that if you lose sleep that your body needs, then you produce these inflammatory markers that on a chronic basis can create low-grade inflammation and predispose you to cardiovascular events and a shorter life span," said Alexandros N. Vgontzas of Pennsylvania State University, who recently presented data at a scientific meeting indicating that naps can help counter harmful effects of sleep loss.
"Inflammation" is a key word because exercise induces major inflammation in the body - to the muscles in particular - and eating zone/paleo is proven to help repair and reduce inflammation in the body. Adequate sleep is also key here... whoops.
Other researchers have found that even mild sleep deprivation quickly disrupts normal levels of the recently discovered hormones ghrelin and leptin, which regulate appetite. That fits with the theory that humans may be genetically wired to be awake at night only when they need to be searching for food or fending off danger -- circumstances when they would need to eat to have enough energy.
I suppose that since I'm not up late hunting and gathering to stay alive, sleep deprivation doesn't count as part of the paleolithic diet...
In addition, studies show sleep-deprived people tend to develop problems regulating their blood sugar, which may put them at increased risk for diabetes.
"Regulating blood sugar" is another important point. If you read Dr. Barry Sears' book "Enter The Zone" you'll learn that maintaining health over any period of time is all about balancing your blood sugar levels. It also happens that this is key to your athletic performance, and recovery for that matter. Now go re-read the parts above.It's time to fix what I've been doing wrong. Tonight I'll be in bed no later than 10PM. Make sure you are getting enough sleep!
Tuesday, August 4, 2009
one year of CrossFit
It's my CrossFit birthday today! In one year of consistent training I'm in the best shape of my life and I feel like I'm really just getting started! Along the way there have been successes and setbacks, new friendships, and one run-in with pukie... but most of all I've become mentally stronger!
I've grown to love facing down and defeating what I like to call the "inner-wimp" that we all have. The one who says: this sucks, this hurts, just slow down, take a few more seconds of rest... some days it's an all-out fight with the wimp, and some days that little punk doesn't show up at all!
Most importantly though, it's a privilege to be part of such a inspired community. So thank you to all my coaches, and everyone I've had the pleasure to train with! You all make it fun! It's been a great year, and I can't wait to see what the next one will bring! Cheers!
04 August 2009
WOD: with Austin Unscared
"4 rounds for time"
400 meter run
10 burpees
15 pullups
12:34 as rx'd. Burpees right after the run keeps your heart rate elevated... this was a fun one!
Monday, August 3, 2009
03 August 2009
WOD: @ CrossFit Central
"fight gone bad"
three rounds
one minute each station, one minute rest between rounds
score is total number of reps
Push Press @ 75lbs
Row (calories = points)
three rounds
one minute each station, one minute rest between rounds
score is total number of reps
Push Press @ 75lbs
Row (calories = points)
Wall Ball @ 20lbs medicine ball
Sumo Deadlift High Pull @ 75lbs
Box Jump
Sumo Deadlift High Pull @ 75lbs
Box Jump
Only did two rounds in class today. My score was 206 rx'd. Despite waking up tired, feeling good this morning!
weekend recap
"What this power is, I cannot say. All I know is that it exists... and it becomes available only when you are in that state of mind in which you know exactly what you want... and are fully determined not to quit until you get it."
- Alexander Graham Bell
Sunday's WOD: Rest day!
Saturday's WOD: by CrossFit Central at RunTex
team workout for time
400 meter run
100 KB swing @ 16 kg KB
50 pullups
400 meter run
80 KB swing
40 pullups
400 meter run
60 KB swing
30 pullups
Mallika, Wade and myself finished with the fastest time: 19:29! Fun one, but that hill run around the block at RunTex is no joke. After that, got to hang out with everybody, eat some breakfast tacos and watched this video: The Movement!!
- Alexander Graham Bell
Sunday's WOD: Rest day!
Saturday's WOD: by CrossFit Central at RunTex
team workout for time
400 meter run
100 KB swing @ 16 kg KB
50 pullups
400 meter run
80 KB swing
40 pullups
400 meter run
60 KB swing
30 pullups
Mallika, Wade and myself finished with the fastest time: 19:29! Fun one, but that hill run around the block at RunTex is no joke. After that, got to hang out with everybody, eat some breakfast tacos and watched this video: The Movement!!
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