My small world commonly know as Virginia Beach is still covered in a very thick blanket of snow. It's beautiful and the kids love it but I need to train!! Today was a semi rest day since I didn't do a crossfit workout. I did pull and push kids up and down a hill so they could sled all morning. I think that counts for something.
Today I really didn't want to run in 6 inches of snow. And I really didn't want to ride the bike trainer in my condo either and I just didn't have time for a swim. So I jumped on my handy dandy brand new Concept 2 rower and did the crossfit endurance workout. I thought it wouldn't be that tough of a workout on the rower but now that I'm 4 hours post workout my legs are feeling the burn. I love the burn!
This workout could have been done swimming, running, biking or rowing. I might do it again later in the week on the bike or in the pool.
Anyway here is the workout: All out pace!!
1 min on/1 min off, 1 min on/50 sec off, 1 min on/40 sec off, 1 min on/30 sec off, 1 min on/20 sec off, 1 min on/10 sec off, 1 min on/20 sec off, 1 min on/30 sec off, 1 min on/40 sec off, 1 min on/50 sec off, 1 min on/done!
Final stats: 11:00 mins @ 3225 meters
Life is Good!
Sunday, January 31, 2010
Saturday, January 30, 2010
Rest day.....So lets talk about food!
Food....well I'm no expert at what to eat but the information that I have researched over the last year has worked for me. The first thing that I learned about food and possibly the most important is that you should think of food as fuel and not something good to eat.
In the last 30 months I have gone from a 195lbs weakly to a 172lbs strong lean athlete. I know what you're thinking, you workout all the time so you can eat whatever you want and still lose weight. Well that might be true but losing weight is not the only thing to think about. I try to think about what I eat. My goal and yours should be to eat clean. So about 9 months ago I decided to stop eating certain foods. I gave up candy, processed sugar, grains, cereal and all bread. I then prescribed to the paleo diet or caveman eating. What is paleo? Well it's how our ancestors ate. The basic philosophy is that if it will spoil then it's ok to eat. No processed foods, sugar, grains or bread. It's eating clean and you're energy level will sky rocket once you're body adjust to eating good foods and not junk.
Let me give you a normal day for me:
Breakfast - 3 eggs, 3 slices of bacon (real bacon), 12 almonds, cashews or pecans and some fruit. Plus I have a grande caramel macchiato on the way to work....Yummy.
Snack - Apple
Lunch - salmon or chicken, broccoli, 12 almonds, cashews or pecans and some fruit.
Snack - Larabar, these are all natural snack bars.
Dinner - Shrimp, salmon, tuna or chicken, broccoli/cauliflower, 12 almonds, cashews or pecans and some fruit.
Snack - Larabar before bed
I drink water with all my meals.
Except for breakfast I normally mix up my meals. I don't eat the same thing over and over and over. Now that is a perfect day and I sometimes cheat on my eating. A few times a month I'll eat french fries and every Sunday I eat cookies and cream ice cream......yummy. This diet has worked for me. The most important thing to remember is to cut out sugar and processed foods.
If you want more info on what to eat and not eat then check out: The Paleo diet or www.robwolf.com.
Life is good!
In the last 30 months I have gone from a 195lbs weakly to a 172lbs strong lean athlete. I know what you're thinking, you workout all the time so you can eat whatever you want and still lose weight. Well that might be true but losing weight is not the only thing to think about. I try to think about what I eat. My goal and yours should be to eat clean. So about 9 months ago I decided to stop eating certain foods. I gave up candy, processed sugar, grains, cereal and all bread. I then prescribed to the paleo diet or caveman eating. What is paleo? Well it's how our ancestors ate. The basic philosophy is that if it will spoil then it's ok to eat. No processed foods, sugar, grains or bread. It's eating clean and you're energy level will sky rocket once you're body adjust to eating good foods and not junk.
Let me give you a normal day for me:
Breakfast - 3 eggs, 3 slices of bacon (real bacon), 12 almonds, cashews or pecans and some fruit. Plus I have a grande caramel macchiato on the way to work....Yummy.
Snack - Apple
Lunch - salmon or chicken, broccoli, 12 almonds, cashews or pecans and some fruit.
Snack - Larabar, these are all natural snack bars.
Dinner - Shrimp, salmon, tuna or chicken, broccoli/cauliflower, 12 almonds, cashews or pecans and some fruit.
Snack - Larabar before bed
I drink water with all my meals.
Except for breakfast I normally mix up my meals. I don't eat the same thing over and over and over. Now that is a perfect day and I sometimes cheat on my eating. A few times a month I'll eat french fries and every Sunday I eat cookies and cream ice cream......yummy. This diet has worked for me. The most important thing to remember is to cut out sugar and processed foods.
If you want more info on what to eat and not eat then check out: The Paleo diet or www.robwolf.com.
Life is good!
Friday, January 29, 2010
Strange workout
Well today was a good day. However the Crossfit workout was a little strange. I went to Jeanine's Beach Crossfit here in Va Bch for my workout. She normally makes up some crazy workout that leaves you laying on the ground gasping for air while your heart massages your sternum. But today she had two options. We could either do Karen (Crossfit names a lot of it's workouts after women or KIA military heros) which was 150 wall ball shots with a 20lbs ball or we could do the Crossfit main site workout of the day (WOD). Which was:
10 Min of hand stand push ups
5 Min of squats
2 Min of pull ups
1 Min of push ups
Count the total reps.
All but two of us did the main site WOD. It didn't suck as bad as I thought it was going to but it wasn't fun either. Now that I'm sitting here typing my shoulders are not to happy and my legs...well my legs are pretty much never happy anymore.
My total count was 267 reps. When I break it down I did 78 hand stand push ups, 113 squats, 35 pull ups and 41 push ups. I have never done that workout and neither has anybody else so I don't have anything to compare it to...sorry!
You'd think that was enough but no I still had a swim on the schedule for today. I always try to wait at least 3 hours between my crossfit and crossfit endurance workouts.
So today I did a time trail (TT) swim. Remember the CFE program is a little different than people are used to seeing. Today's CFE workout was a 10 min TT, yes a 10 min TT. Meaning I swam as fast as possible for 10 mins. How did I do? Well I'm still way slower than I want to be but I was able to complete 510 meters in 10 mins. That comes out to 31:15 per mile. My swim goal is 25:00 per mile. So as you can see I have a long way to go. I've been swimming in a 25m pool and I don't do flip turns so my times could be a little faster. Next week I'm going to try to swim in a 50m pool and see if it makes a difference.
Life is Good!!
10 Min of hand stand push ups
5 Min of squats
2 Min of pull ups
1 Min of push ups
Count the total reps.
All but two of us did the main site WOD. It didn't suck as bad as I thought it was going to but it wasn't fun either. Now that I'm sitting here typing my shoulders are not to happy and my legs...well my legs are pretty much never happy anymore.
My total count was 267 reps. When I break it down I did 78 hand stand push ups, 113 squats, 35 pull ups and 41 push ups. I have never done that workout and neither has anybody else so I don't have anything to compare it to...sorry!
You'd think that was enough but no I still had a swim on the schedule for today. I always try to wait at least 3 hours between my crossfit and crossfit endurance workouts.
So today I did a time trail (TT) swim. Remember the CFE program is a little different than people are used to seeing. Today's CFE workout was a 10 min TT, yes a 10 min TT. Meaning I swam as fast as possible for 10 mins. How did I do? Well I'm still way slower than I want to be but I was able to complete 510 meters in 10 mins. That comes out to 31:15 per mile. My swim goal is 25:00 per mile. So as you can see I have a long way to go. I've been swimming in a 25m pool and I don't do flip turns so my times could be a little faster. Next week I'm going to try to swim in a 50m pool and see if it makes a difference.
Life is Good!!
Thursday, January 28, 2010
My legs hate me!
Today was a good day!
My workouts today were leg intensive:
In the AM I did 7 back squats, with rest between as necessary. Yes just 7 squats! You can see a demo at www.crossfit.com just look at the video/demo link.
Here are my results: 155 lbs, 165 lbs, 175 lbs, 185 lbs, 195 lbs, 185 lbs, 185 lbs
After I finished I was thinking..."that wasn't so bad" but 2 hours later my legs were singing to me......OUCH!!
After lunch and 4 hours after my squats I got on the bike for some speed work. The crossfit endurance workout that I did was 5 x 2k at best possible speed.
Here are my results for 5 x 2k: 3:21 @ 22.3 mph, 3:34 @ 21 mph, 3:38 @ 20.6 mph, 3:42 @ 20.2 mph, 3:42 @ 20.3 mph
As you can see I need to work on my biking skills.... There is plenty of time and I'll get there.
I ended my day with my daughters. Going to swim team, giving baths, drying hair, reading stories and tucking then in for the night. I am so blessed to have beautiful kids, a great family and my health that allows me to enjoy all the things in life.
Life is good!
My workouts today were leg intensive:
In the AM I did 7 back squats, with rest between as necessary. Yes just 7 squats! You can see a demo at www.crossfit.com just look at the video/demo link.
Here are my results: 155 lbs, 165 lbs, 175 lbs, 185 lbs, 195 lbs, 185 lbs, 185 lbs
After I finished I was thinking..."that wasn't so bad" but 2 hours later my legs were singing to me......OUCH!!
After lunch and 4 hours after my squats I got on the bike for some speed work. The crossfit endurance workout that I did was 5 x 2k at best possible speed.
Here are my results for 5 x 2k: 3:21 @ 22.3 mph, 3:34 @ 21 mph, 3:38 @ 20.6 mph, 3:42 @ 20.2 mph, 3:42 @ 20.3 mph
As you can see I need to work on my biking skills...
I ended my day with my daughters. Going to swim team, giving baths, drying hair, reading stories and tucking then in for the night. I am so blessed to have beautiful kids, a great family and my health that allows me to enjoy all the things in life.
Life is good!
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